Episode 581: Dr. Joey Munoz: Nutrition Myths, Muscle Loss, and Sustainable Fat Loss

Are your health habits helping you live better, or are they quietly making your life more complicated? We are surrounded by nutrition rules, supplement stacks, protein targets, fasting windows, wearables, weight-loss drugs, and viral claims about foods we have been eating for decades. A banana in your smoothie is suddenly a problem. Every snack needs added protein. Everyone thinks they need electrolytes. People lose weight quickly without thinking about the muscle they may be losing with it. And in the process of trying to become healthier, many people become afraid to eat, travel, miss a workout, or enjoy their lives. This matters because better health rarely comes from obsessing over every minor detail. It comes from building muscle, eating enough whole foods, understanding your own habits, and creating a routine you can return to after an imperfect week. Strength training can improve your metabolism, mobility, confidence, and discipline. Nutrition should support your life. Data should help you make decisions. And a healthy routine should give you more freedom, not turn you into a prisoner of your own wellness protocol. Dr. Joey Munoz is a nutrition expert, coach, and the founder of Stronger Standard. He has a PhD in nutrition and focuses on evidence-based fat loss, muscle building, sustainable habits, and helping people cut through nutrition misinformation. His work combines nutrition science, strength training, behavioral psychology, and practical coaching to help people improve their health without relying on extreme diets or constantly chasing the latest trend. What's Discussed: (02:47) Why viral nutrition claims about bananas and smoothies create unnecessary fear and confusion. (08:31) When healthy eating, perfect routines, and longevity protocols begin damaging your quality of life. (13:13) How rapid weight loss on GLP-1 medications can increase muscle loss without strength training and adequate nutrition. (22:22) Why intermittent fasting is overrated as a unique fat-loss or autophagy strategy. (28:07) The simple foundations of a healthy diet and why eliminating entire food groups is usually unnecessary. (34:08) Why protein has become overmarketed and how much you may actually need. (38:48) How to return to your routine after travel or overeating without punishment, restriction, or giving up. (50:13) Why the carnivore diet and fear of "plant toxins" ignore dose, context, and how the body adapts to stress. (53:40) Which popular supplements may be wasting your money, including greens powders, hydration products, BCAAs, and expensive forms of creatine. (01:05:09) How muscle supports blood sugar regulation, cardiovascular health, body composition, and long-term independence. (01:07:46) Why proper strength training can improve mobility when you prioritize control and range of motion over heavier weight. (01:11:16) How strength training builds discipline, confidence, consistency, and skills that transfer into every part of life. Thank You to Our Sponsors! Magic Mind: Head over to magicmind.com/jen http://www.magicmind.com/jen and use code JEN at checkout. Momentous: Ready to try supplements that actually do what they claim? Head to livemomentous.com http://livemomentous.com and use code JEN for 35% off your first subscription. Therasage: Visit therasage.com http://therasage.com and use code JEN to get 15% off your order. Your skin Prolon: Prolon is offering listeners 30% off sitewide plus a $40 bonus gift when you subscribe to their 5-Day Program! Just visit prolonlife.com/JENNIFERCOHEN https://prolonlife.com/JENNIFERCOHEN and use code JENNIFERCOHEN to claim your discount and your bonus gift. Kion: Visit getkion.com/habits http://getkion.com/habits for 20% off. Tru Niagen®: For supplements that are rigorously tested, third-party verified, and actually deliver what's on the label, head to truniagen.com http://truniagen.com Find more from Jen Cohen: Website: jennifercohen.com https://jennifercohen.com Instagram: @therealjencohen http://instagram.com/therealjencohen Books: jennifercohen.com/books https://jennifercohen.com/books Speaking: jennifercohen.com/speaking-engagements https://jennifercohen.com/speaking-engagements Find more from Dr. Joey Munoz Website: strongstandard.com http://strongstandard.com Instagram: @dr.joeymunoz https://www.instagram.com/dr.joeymunoz/?hl=en Facebook: https://www.facebook.com/jongordonpage/Dr. Joey Munoz https://www.facebook.com/dr.joeymunoz/ YouTube: @dr.joeymunoz https://www.youtube.com/@dr.joeymunoz LinkedIn: Joseph Munoz https://www.linkedin.com/in/joseph-munoz-a09a27295/

• 0:01Speaker 00

  Hi guys, it's Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:07Speaker 01

  Welcome to Habits and Hustle, where I sit down with the world's biggest thinkers, entrepreneurs, and experts to uncover the habits and strategies that actually move the needle in your health, happiness, and success. And today, I'm sitting down with Dr. Joey Munoz, who is a nutrition expert and full-time coach, who helps people lose fat, build muscle, and create sustainable habits without falling for every new diet, supplement, or wellness trend. He has a PhD in nutrition and has built his work around evidence-based fitness and practical behavioral change, and cutting through all the misinformation that keeps people confused. In this episode, we get into all of it. Why intermittent fasting may be overrated, understanding GLP-1

• 0:52Speaker 01

  medications before you take them, and why focusing on the number on the scale can actually create bigger problems later. We talk about all of it, and how trying to find the perfect diet can actually turn healthy habits into an unhealthy obsession. This conversation will make you rethink weight loss, nutrition, supplements, strength training, and the fitness rules you have been told you need to follow. What Dr. Munoz shares in this episode will really stop you from majoring in the minors, in what I call, anyway, building habits that can maintain you for your life and preserve muscle as you age. So let's

• 1:33Speaker 01

  dive in, and please, guys, don't forget, if you have not subscribed, please press that button, subscribe, and enjoy the episode.

• 1:47Speaker 01

  All right, welcome to another episode of Habits and Hustle, where I'm joined with Dr. Joey Munoz.

• 1:53Speaker 02

  Perfect.

• 1:53Speaker 01

  I said it right?

• 1:54Speaker 02

  Yes.

• 1:54Speaker 01

  Okay, good, good, good. Okay. And he is, he's, he's, he's up my alley, and hopefully he'll be up your alley, too. He has a PhD in nutrition. So we're gonna, I guess you can guess what we're gonna be talking about today?

• 2:07Speaker 02

  Yeah.

• 2:08Speaker 01

  Health, fitness, wellness, and all the best practices around that. He is actually, you are a full-time coach, right?

• 2:14Speaker 02

  Yes.

• 2:15Speaker 01

  Right? And what I love about you, he focuses on evidence-based fat loss, muscle-building, sustainable habits, which I love, and cutting through nutrition misinformation, which, by the way, and, and all these, you know, chasing trend nonsense, which I'm very, I'm very against as well. So

• 2:34Speaker 02

  I know.

• 2:35Speaker 01

  Thank you for being here.

• 2:36Speaker 02

  Thank you for having me. I was just listening to your episode where you were talking about, how do you know who to trust or who to listen to?

• 2:42Speaker 01

  Yeah.

• 2:43Speaker 02

  And I resonated with everything you said on there.

• 2:45Speaker 01

  Really? Thank you. Well, because I think it's become like, it is the wild, wild west out there, and now everybody and their dog has an opinion. And the problem is, if you have a following, people like will listen as it's gospel and think it's gospel. And what's happening is people are just like pushing every, pushing affiliate codes all day, all night. And, you know, if someone doesn't know and doesn't have the wherewithal, they are falling victim to this, which is a really big problem. Discernment is something that needs to be activated, in my opinion, right away.

• 3:19Speaker 02

  It's hard, it's hard for somebody who doesn't have an educational background to be able to discern sometimes.

• 3:24Speaker 01

  Yeah.

• 3:24Speaker 02

  Because you mentioned this in your episode, some of the people that are spewing the most horrendous advice sound the most convincing as well.

• 3:32Speaker 01

  Yes, they sound the most convincing.

• 3:34Speaker 02

  Yeah.

• 3:34Speaker 01

  Because they have like, they have a gift of the gab. They're, they have the rhetoric, they have the right verbiage.

• 3:41Speaker 02

  Yeah.

• 3:41Speaker 01

  And so, just because you're good in sales, doesn't, and, and, and speaking, doesn't necessarily mean you're speaking with the most valid information.

• 3:50Speaker 02

  Yeah.

• 3:51Speaker 01

  Did you see this whole thing that went, I feel like it went viral, like, the last few days?

• 3:55Speaker 02

  Bananas.

• 3:56Speaker 01

  Yeah, the bananas.

• 3:57Speaker 02

  Yeah.

• 3:57Speaker 01

  Did you see this? Was it Rhonda Patrick? Because I heard Dr. Rhonda Patrick said this whole thing on Mel Robbins podcast about like, if, just for those, I'm just kind of, this is me just giving you guys some background, that like, there's polyphenols in the banana.

• 4:12Speaker 02

  In the blueberry.

• 4:12Speaker 01

  In the blueberries.

• 4:13Speaker 02

  Oxidase in the banana, and it degrades the polyphenols, which are healthy compounds in blueberries. There is some truth to that. There's more nuance as well. I want to back up really quick, because claims like that blow up all the time. And a lot of my content is explaining why those claims are not true. And the reason why I do that is because of my personal journey. I have gone through all the diets.

• 4:38Speaker 01

  Yeah.

• 4:38Speaker 02

  Starting at a very young age, yeah. So when I was probably like, 11, 12 years old, I was really overweight as a young kid. So I'm a first-generation Cuban-American. And so my parents came from Cuba, and the, my mom in the early 90s. And coming from a country where they had nothing, and then being in this, in the States, and having like ample access to food, the way they showed love was through food.

• 4:58Speaker 01

  Yeah.

• 4:59Speaker 02

  Specifically my mom. So I've always been really active, always into sports. I grew up in the gym because my mom cared about working out, so did my dad. But I was very overweight as a young kid, and then my mom started putting me on all sorts of diets, and I started going on YouTube, and I was doing the fasting in the morning, taking a ton of caffeine, and doing cardio, and the keto diets, and every fad under the sun I've tried. And every time I did a fad, like most people, it usually backfires. It works for a period of time, if at all, and then it's usually unsustainable, it's really restrictive. And so I would kind of be in this yo-yo dieting cycle for the vast majority of my teenage years and my early adulthood as well. And for me, education has been what has helped me cut through that noise. And it's why I'm so passionate about talking about that stuff on social media.

• 5:45Speaker 02

  And it gives me, there are ample topics to talk about, because there's a lot of that, right?

• 5:50Speaker 01

  Yes.

• 5:50Speaker 02

  To keep it professional. But the, the claim was that if you mix bananas with blueberries in a smoothie, it ruins the health benefits of the blueberry. And that's not nuanced enough, because, so polyphenols are compounds in blueberries, and not just in blueberries, in plant-based foods, that have positive health impacts. So like anti-inflammatory effects, antioxidant benefits, and there's this thing called polyphenol oxidase, which oxidizes them, which essentially means they just don't work the same way. But that reaction takes time. It's not like you make a smoothie and immediately it's all gone. It also takes time. And the other important point is that there are a ton of other very health-promoting compounds in blueberries and other fruits that you still get, even if you mix it with bananas, right?

• 6:35Speaker 01

  Right, right.

• 6:35Speaker 02

  My, my main issue, Jen, is I've, I've been at fault of this as well, is that social media has turned into just taking clips of stuff and taking it out of context as well.

• 6:47Speaker 01

  That's exactly what happens. But what was taken out of context with that? Because if you, I did see the whole

• 6:54Speaker 02

  Yeah, I didn't see the whole thing.

• 6:55Speaker 01

  Oh, you didn't see the whole?

• 6:55Speaker 02

  I saw the whole clip. The clip was incorrect, for sure.

• 6:58Speaker 01

  The clip was incorrect. I did a thing with Gary Brucka many years ago on my podcast about a banana, that different, a different claim was made, though. And I, I got torched, right? It's like, as if it's my fault. But he said a claim, or he was talking about how when you blend a banana, your, the, the banana's composition changes, and so much sugar is being released, and it's basically saying, basically saying something similar, not that, but like, basically, don't put a banana in your smoothies.

• 7:30Speaker 02

  I have also debunked that one.

• 7:31Speaker 01

  You did, did you debunk, did you debunk the one on my show?

• 7:35Speaker 02

  Could have been.

• 7:36Speaker 01

  I think you probably did.

• 7:36Speaker 02

  Probably.

• 7:37Speaker 01

  Okay, so what was the reason with that? And then, did, what happened? I think he kind of retracted it, right?

• 7:42Speaker 02

  I believe so.

• 7:43Speaker 01

  I don't even remember, like, three years ago.

• 7:44Speaker 02

  I can't remember the specific claim, but it was something about like, the sugar content just being way higher.

• 7:49Speaker 01

  Way higher. That was what it was.

• 7:51Speaker 02

  Which is also just not true, because typically, okay, so when you blend something, it's kind of like predigested kind of.

• 7:56Speaker 01

  Yeah.

• 7:56Speaker 02

  But not really, because, like, cells are really, really tiny, they're microscopic, and when you blend something, you're not bursting all the cells open. And digestion actually begins in the mouth. So saliva is what starts breaking down carbohydrates. This level of complexity, the main point I want to make is, I think, one of the reasons why people feel really confused.

• 8:15Speaker 01

  Yeah, tell us.

• 8:17Speaker 02

  Because it's unnecessary. Like, whether, let's say you blend a banana, and it does spike your blood sugar a little bit more, it just doesn't matter. It just doesn't matter for overall health, for nutritional value.

• 8:29Speaker 01

  It doesn't?

• 8:29Speaker 02

  Not really. Like, let's say it spikes it another 5% or 10%. It really does not matter in the grand scheme of things. I think we put too much emphasis and focus on these small things that don't move the needle.

• 8:40Speaker 01

  Yeah, 100%. We're majoring in the minors.

• 8:42Speaker 02

  Yeah, exactly.

• 8:42Speaker 01

  Right? We're all majoring in the minors. Like, we're worrying about a banana, how it's broken down, versus the fact that we're like, then going to have like, you know, In-N-Out Burger, right? And not exercising for two weeks at a time. You know, it's like this whole thing also, like Diet Coke, right? Like, I have a Diet Coke, and people like lose their mind, like I'm like the Antichrist, right? Like, don't make, like, you're allowed to have a Diet Coke once in a while, people. Like, I feel like people are focusing on the wrong thing, to kind of feel like either they have the control, or like the wrong, like, to me, if you do the basics and major in the majors, you can do a lot of minor stuff. Does that make sense?

• 9:22Speaker 02

  100%.

• 9:23Speaker 01

  Right?

• 9:23Speaker 02

  What you just said is like, everything I preach.

• 9:25Speaker 01

  Right? Like, I, I just think that, I also feel that when you, you try to be too perfect and too extreme, that's what backfires.

• 9:35Speaker 02

  That's another really great point. Sometimes people sacrifice their psychological health for physical health, when psychological health is equal, is equally as important, if not more important.

• 9:43Speaker 01

  More important.

• 9:44Speaker 02

  Yeah.

• 9:44Speaker 01

  Like, the people, like, if you're like not going out, and you're like staying home for every meal, because you're nervous about every calorie that's going to be consumed. Like, if you're, if you're not in like a bikini competition tomorrow, or, and most people are not going to be, or like, you know, it's like, I think there is something to be said for like, actually living and being like happy and social, and, you know, like having friends and going out and enjoying yourself. Like, there has to be some of that, too, because otherwise, you're just like, you're, what are you doing it for?

• 10:13Speaker 02

  Yeah, one of the things I always like to say is that, and I see this often working with people who just start focusing on their health and start improving their health and they become so obsessive over it that it impacts their quality of life negatively.

• 10:23Speaker 01

  Exactly.

• 10:24Speaker 02

  And I also think Jen, like for people who are potentially getting started or have just recently started their health and fitness journey, for lack of a better term, you kind of have to go through those, some of those trials and tribulations to learn.

• 10:36Speaker 01

  Right.

• 10:37Speaker 02

  But my whole philosophy, yeah, exactly. My whole philosophy is that health and fitness should enrich your life, every aspect of it, right? Socially, health, and if you are doing things in a way where you stress out about having a frigging piece of cake at your kid's birthday party, like, is that really contributing to your health? I would argue it's not.

• 10:57Speaker 01

  Not to your mental health?

• 10:58Speaker 02

  Yeah.

• 10:59Speaker 01

  But I think there's also, people do need, and like, you know, there has to be, like, you need to put guard, some people need the guardrails to keep themselves, you know, intact, right? Like, I think that when, a lot of times, people don't like cheat days because then, once, you know, the train has left the building, it's, it's, it's not great either, right? So people do have to have, knowing who you are and like, what kind of guardrails, I would call it, like, kind of parameters that you need to kind of keep on point, important. But I just think as we keep on going, it's just becoming, everyone's becoming more and more extreme, more and more severe, like, to the point where it's like, what's enough is enough, right? Like, people's routines are like, they're, they're now becoming prisoners

• 11:41Speaker 01

  in, in their own lives because they won't do anything because they're so scared that their, their longevity protocol will be screwed up.

• 11:50Speaker 02

  Yeah, and I think it, it depends on the person too, right? Because some people definitely take it to an extreme. What you were mentioning about guardrails, it's a really interesting topic. And this is why, like, even for people listening, there are general rules and then we break those rules depending on the individual, right? What I mean by that is, some people do need to be stricter with their diet than other people.

• 12:09Speaker 01

  Right.

• 12:10Speaker 02

  Some people do need to do things that may be quote unquote, not sustainable long term, at least for a period of time to certain, to develop certain habits. But my general perspective with nutrition and diet and fitness overall is, if you can't see yourself doing it for the rest of your life, then it's probably not the right thing to be doing.

• 12:28Speaker 01

  Right. It's like what I say to people, like, what's the best, people say, what's the best exercise to do? The one that you're actually going to do is the best exercise to do.

• 12:36Speaker 02

  And I will add a caveat there and say, the type of exercise that will help you build muscle as well. Because that's so important. You know, when you see somebody who's really fit, people who aren't as fit will say, that person's really lucky, they can afford to eat a lot and they still stay pretty lean. Well, that person who's really fit has a lot of muscle on their body. And muscle, in many ways, is so beneficial for our metabolism. And people throw around the terms, fast metabolism, slow metabolism, most people don't even know what that means. But in general, your metabolism is how many calories you'll burn at rest. If you have more muscle, you burn more. So, one of the things that I always try to do when I work with somebody is optimize for muscle mass first. I think one of the things that people struggle with too, Jen, is that they just focus too much on weight loss. And yes, losing weight is important, depending on the person, right? If you have excess body

• 13:21Speaker 02

  fat, it's unhealthy and losing weight will be helpful. But we don't want to lose weight in a way where we sacrifice muscle mass.

• 13:27Speaker 01

  Right.

• 13:27Speaker 02

  And the funny thing is, not, not funny, like, objectively, if you spend two, three years really focusing on building muscle mass, you have so much more flexibility with your diet. Because you can just afford to eat more food and maybe get away with foods that are a little bit less healthy on a more frequent basis and it won't have the same impact.

• 13:43Speaker 01

  Also, you can be focusing on fat loss, not weight loss.

• 13:46Speaker 02

  Correct.

• 13:47Speaker 01

  Right? Because weight loss can mean muscle, right?

• 13:50Speaker 02

  Yes, exactly.

• 13:50Speaker 01

  Which is becoming the problem with all these GLP-1s.

• 13:53Speaker 02

  Correct.

• 13:54Speaker 01

  Right? Now, the baseline, I mean, to me, that's where you really get yourself in trouble. Because when you do gain your weight back, right? You're going to gain, you're, you're going to gain more weight because now your muscle is usually depleted. What happens? I have a question. If someone's taking a GLP-1, but they're also doing weight trainings, like, strength training, does it counteract each other?

• 14:14Speaker 02

  A hundred percent. So this is another really nuanced subject. One thing I want to say, because I, when you were talking about your episode where you were talking about, like, who to trust and who not to trust, at least in the, in the nutrition and fitness space, anybody who presents anything as just black and white, it's usually wrong. Like, there's usually some gray in the middle and nuance with anything related to nutrition.

• 14:35Speaker 01

  By the way, anything related to life, nothing is ever, everything is nuanced. That's why you keep on saying the word nuanced. It's like my favorite word because life is nuanced. Relationships are nuanced, like, business is nuanced.

• 14:47Speaker 02

  God, that would be a great name for a podcast, nuanced. And then just having in-depth conversations. Anyways.

• 14:51Speaker 01

  It's true, though.

• 14:51Speaker 02

  Yeah.

• 14:52Speaker 01

  Because anything, nothing is ever black and white.

• 14:54Speaker 02

  No, no.

• 14:54Speaker 01

  And when people start thinking black and white, they're getting themselves into a lot of trouble.

• 14:58Speaker 02

  Yeah.

• 14:58Speaker 01

  You know?

• 14:59Speaker 02

  Yeah.

• 14:59Speaker 01

  Sorry, go ahead.

• 15:00Speaker 02

  No, you're good. The GLP's, I like, I can go on tangents all day.

• 15:04Speaker 01

  Me too. We're going to be here until tomorrow night, then.

• 15:08Speaker 02

  So, interestingly, so i- if you take a GLP-1 and you lose weight rapidly and you're not strength training and you're not focusing on protein and adequate nutrition, you lose a ton of muscle. The data do show, though, that the amount of muscle lost is no different than if you just crash dieted, didn't do any exercise, didn't focus on your diet. So, the amount of muscle mass is actually pretty similar on a GLP-1 or not on a GLP-1 if you're not doing things correctly. Meaning, GLP-1s do not inherently exacerbate muscle loss. Now, here is an interesting point, though. You mentioned we need to focus on fat loss. One of the variables that determines whether you lose more fat or more lean mass, AKA muscle, is the rate of weight loss itself. Meaning, if you lose weight really quickly, a bigger proportion of that will be muscle mass.

• 15:54Speaker 01

  Why is that?

• 15:55Speaker 02

  Because, we could go in a, a, a couple different directions here. Essentially, there seems to be a rate-limiting process with fat loss. You can only lose body fat at a certain rate and then your body still needs energy if you're in a big deficit and you're losing weight quickly, so it pulls from lean mass. Right? It's like, hey, I can get some energy from the body fat, I can get some energy from the lean mass. And so, in general, slower weight loss tends to be more sustainable weight loss. Now, we don't want to do it so slowly to where, like, you're not seeing any progress itself because the progress itself is motivating, but you want to lose weight at a rate where you're not starving yourself, right? You're not just crash dieting. Anyways, I bring this back to the GLP-1s because what happens on a GLP is that they are such potent appetite suppressants that you naturally eat way less and you lose weight really quickly. So you might be exacerbating muscle

• 16:39Speaker 02

  loss because of that. But, I, I mean, we work with a number of clients who are on GLPs and they want to transition off of them by focusing on the lifestyle stuff. If you strength train, if you focus on proper nutrition, you'll have really great outcomes. When it comes to GLPs, it's like, a lot of people like to demonize them and a lot of people like to say it's, they're the best drugs in the world. Think the, the true answer lies somewhere in the middle and it's about evaluating the pros and cons for yourself. I have worked with clients who have struggled with food noise and obesity their whole life. And when they use the GLP-1s, they genuinely tell me it's the first time in their life that they can focus on healthier habits without having a ton of food noise. It's okay for that person, pretty helpful. But there's people taking it to lose five or 10 pounds of body fat. It's like, there are side effects, it's just not necessary. So I think it really depends on the person and the context.

• 17:24Speaker 01

  So if someone's taking, because like, let's talk to, to the people who are taking these GLP-1s to lose the five or 10 pounds. Because that's, to me now, it's like the majority of people I know. Like, I, I can't throw a stone and not find somebody who's on a GLP-1, especially in LA.

• 17:38Speaker 02

  Yeah. I was going to say, it's because you're in LA.

• 17:40Speaker 01

  I was going to, is it just because I'm in LA? Because I mean, it's like, everyone's skinny now. It's like, very strange. It's like a pseudo-life and reality here. Does that mean everything, is, is a pendulum going to swing eventually? Because, do people acclimate to it? And do you have to continually increase the dosage to keep being thin on there? And, like, does your appetite come back slowly if you're not increasing the dosage? Like, what happens to people if they're just taking it for the five or 10 pounds? Do they gain it right back when they get off of it again?

• 18:13Speaker 02

  Yeah. So, super transparently, I don't know if your body acclimates to the impacts of it and whether higher doses are required over time to have the same appetite-suppressing effect. I don't know the answer to that question, but it's a really good question. What I do know, though, though, is that, independent of whether it's your five or 10 pounds or more weight loss, the data do show that when people stop taking the GLP-1s, you go back to your previous habits, the hunger does come back and you start to gain weight.

• 18:36Speaker 01

  Fast.

• 18:36Speaker 02

  Yeah.

• 18:36Speaker 01

  By the way, very fast. I have a girlfriend, well, she's not a girlfriend, she's a friend of mine that I know. She lost like 50 pounds on this thing. And I didn't think she had 50 pounds to lose, quite honestly. When she went off of it, not only did she gain the 50, she gained another 20. And fast. It was like in a month. It was. Fast.

• 18:55Speaker 02

  Yeah, that's tough.

• 18:56Speaker 01

  That's scary to me.

• 18:58Speaker 02

  Yeah.

• 18:58Speaker 01

  Right? It's not like it just kind of like, you know, comes back like kind of slowly and after a year, you're like, holy shit. It's like boom. So like what is scary to me and like all these peptides and all these other things is number one, what's really in these things? That's the first thing. Secondly, like, what is the ramification afterwards?

• 19:18Speaker 02

  Yeah.

• 19:18Speaker 01

  I know you don't know. I mean, we all, to be honest, I don't think anybody knows.

• 19:23Speaker 02

  No, I think a lot of people extrapolate and just.

• 19:25Speaker 01

  They extrapolate.

• 19:25Speaker 02

  No, I don't really know.

• 19:26Speaker 01

  Exactly.

• 19:27Speaker 02

  Yeah.

• 19:27Speaker 01

  You can't know about something that hasn't been studied yet.

• 19:30Speaker 02

  Exactly.

• 19:31Speaker 01

  You know what I mean?

• 19:31Speaker 02

  Exactly.

• 19:31Speaker 01

  How do you know yet? Everyone's, it's, we're in the, it's in real time.

• 19:34Speaker 02

  Exactly.

• 19:35Speaker 01

  You know, it's IR.

• 19:36Speaker 02

  I R L.

• 19:37Speaker 01

  I R L, exactly, in real life. So I think that it's, it's yet to be determined.

• 19:41Speaker 02

  Yeah.

• 19:42Speaker 01

  Do you remember Fen-Phen back when?

• 19:44Speaker 02

  I don't.

• 19:44Speaker 01

  Oh, my God. How old are you?

• 19:46Speaker 02

  Thirty-two.

• 19:46Speaker 01

  Oh, my God. You're a baby. Okay. Fen-Phen was a, a big deal when I was like twenty-five. Like, I never took it.

• 19:54Speaker 02

  Okay.

• 19:55Speaker 01

  It was like a, it was like a diet drug. Every, everybody was on it because everyone was losing weight so fast. And what I was like the Panacea, kind of like this GLP one. And then they realized it was like giving, giving people heart attacks and heart murmurs, but like it took them a while.

• 20:09Speaker 02

  Yeah, yeah.

• 20:09Speaker 01

  And then they banned it from the, the problem, they banned it so people weren't able to get it anymore. But everyone was skinny walking around. But what I was gonna say is I, I'm curious later on what's gonna happen. Does that mean like in ten years from now, like, cause GLP ones are on the market actually for diabetes?

• 20:26Speaker 02

  Sure.

• 20:27Speaker 01

  And now they're saying, oh, they have inflammation and all these other things. I don't know if it's true or not.

• 20:31Speaker 02

  Well, here's, here, that's a really good point. A lot of the benefits are driven because of the weight loss. Because body fat itself like negatively impacts your health. One of the main ways is that it really drives inflammation. So if somebody is significantly overweight or obese and they lose fifty pounds, yeah, their inflammation is gonna go way down. Is it directly because of the GLP ones? No, but indirectly, definitely, right? Like, my hope would be that ten years pass and there are no negative impacts. Like, I don't wish anything negative on anybody. But the truth is, as you mentioned, we just don't know.

• 21:05Speaker 01

  We don't know. Can I ask you a funny, not a, how has Ozempic or those GLP ones affected the like nutrition, coaching, fitness, coaching business? Has it kind of like, is everyone's number really down because everyone now is just like thin because they're doing that?

• 21:23Speaker 02

  So, interesting question. I think because of my message and what I talk about, many of our clients that come to us tell us they want coaching because they don't want to go on a GLP. So a lot of them are like, hey, I want to learn how to do this naturally. I want to learn how to still improve my habits and strength train because I know it's important for longevity, cause I talk about that often.

• 21:44Speaker 01

  Yeah, I'm just curious more of a macro level.

• 21:47Speaker 02

  It definitely has impacted.

• 21:47Speaker 01

  We should, we should chat G P T and find out, right?

• 21:50Speaker 02

  Well, I'll tell you anecdotally, people will tell me like, why should I do this? Or should I just take a GLP one? I'm like, they're not the same thing.

• 21:56Speaker 01

  Right, right, right. Exactly.

• 21:58Speaker 02

  A simple question, do you wanna be on it forever? No. And then.

• 22:01Speaker 01

  You're not gonna get toned from it, I'll tell you that much.

• 22:03Speaker 02

  Even aside from the weight loss, like, most people want to do what? They wanna be able to get on the floor and get up and play with their kids or their grandkids without pain.

• 22:10Speaker 01

  Of course.

• 22:10Speaker 02

  Like, the GLP ones are not gonna do that. You need to build muscle. You need to get stronger, right? So.

• 22:13Speaker 01

  Right.

• 22:14Speaker 02

  It's like the weight loss is just part of the equation.

• 22:16Speaker 01

  What is, okay, let's, let's, let's like take, like take a pivot or a turn here.

• 22:20Speaker 02

  Sure.

• 22:21Speaker 01

  Cause I could talk about this all day, the social aspect of, the socialization aspect of the GLP one. Let's talk about like nutrition, cause that's your specialty, and the myths around it. Is intermittent fasting overrated?

• 22:34Speaker 02

  Yes, it's overrated in the sense that it's positioned as a unique solution that has unique health benefits. And it doesn't when you compare it to just traditional caloric restriction. Like, if you restrict your calories by just eating less, or you intermittent fast and the food intake is the same, the fasting itself doesn't seem to have any unique health benefits in an intermittent fasting, um, protocol. That said, I think it's a really practical tool for a lot of people.

• 22:59Speaker 01

  To keep the calories in check?

• 23:00Speaker 02

  Yeah.

• 23:01Speaker 01

  But what are they, what about all this talk about autophagy? When you're fasting and you're not eating for these, when you're eating these small windows, how your body, the senescent cells and the autophagy, isn't that real?

• 23:14Speaker 02

  It is real. But I think this is an area, again, Jen, and I, I don't want to position myself as like, I know everything, everybody else doesn't, cause that's not true at all. The thing is, sometimes we take like an ounce of truth and we extrapolate.

• 23:27Speaker 01

  Yep.

• 23:28Speaker 02

  When it comes to intermittent fasting specifically, reducing food intake, reducing caloric intake, does stimulate more autophagy. But the fasting itself does not seem to be the reason why it occurs. It's just the reduced food intake.

• 23:41Speaker 01

  Got it.

• 23:42Speaker 02

  So there are studies where they take two groups of individuals and they put them on the same caloric intake. One group is just able to eat normally throughout the day and the other, uh, group intermittent fasts. And they look at measures like autophagy and it's, it's pretty much the same across groups. So it's the reduction in food intake. From a practical perspective, if somebody has an easier time skipping a meal, and it's just a simple rule they can follow and they're able to stick to it, then I'm all for it.

• 24:06Speaker 01

  So I, I'm gonna use my own practical, my own experience, okay? Because you, you, you won't remember this because you're four and a half years old, but it used to be what the body.

• 24:15Speaker 02

  Just getting roasted over here.

• 24:16Speaker 01

  Yeah. Not really. I wish I was thirty-two. Um, but like, I remember, and it still is the case for bodybuilders, it was six meals a day, like small, six small meals a day. And that's how people kind of, and they said, oh, if you do that, it revs your, it revs your metabolism. It keeps your metabolism, you know, humming and going, uh. And then, of course, over time, evol, everything changes. And it's like, no, you have to eat two, eat between the window, a four-hour window, a six-hour window, and that's how you're gonna, whatever. I'd like to get your opinion on this. When I skip a meal, maybe because I'm not used to, when I skip breakfast, I'll just eat double the amount at lunch.

• 24:56Speaker 02

  You're ravenous.

• 24:56Speaker 01

  Right. If I skip lunch, I'll eat double the amount.

• 24:59Speaker 02

  Yeah.

• 25:00Speaker 01

  At dinner.

• 25:00Speaker 02

  Yeah.

• 25:00Speaker 01

  So for me, if I eat throughout the day, I'm way, I'll keep, my calories will naturally just be lower because I'm not like ravenous.

• 25:09Speaker 02

  Yep.

• 25:10Speaker 01

  Now, I do work out, so there's a difference to that, too. So what is your take about revving your metabolism in six meals a day, small ones?

• 25:17Speaker 02

  Yeah, number of meals does not impact metabolism at all. Here's, here's.

• 25:22Speaker 01

  Or how about just eating throughout the day versus fasting for twelve-hour windows or whatever?

• 25:28Speaker 02

  It also just really does not matter. When it comes to meal frequency, how many times you eat in a day, the only thing that matters is consistency. So if we're talking about, first off, in the perspective of having a healthy body composition, okay? Not having a ton of body fat, having a healthy body composition, what matters when it comes to meal frequency is regularity. For most people, whether you have three meals, six meals, two meals, it does not make a difference. I mention regularity because our bodies adapt, our hunger cues adapt to our normal eating schedule. So if you skip breakfast, you're gonna be really hungry for lunch. But if you skip breakfast for two weeks straight, your body will adapt to that.

• 26:07Speaker 01

  Got it. So, right, so you're saying maybe if I just, if I had more willpower, just let it go for.

• 26:12Speaker 02

  Or just, it's, it's, what's the point, right?

• 26:15Speaker 01

  Yeah.

• 26:15Speaker 02

  Like, if you, if you're, if your schedule allows you to have three solid meals and you enjoy that, there is no benefit to cutting one out. And there is no benefit to doubling up to six. Now, in terms of meal timing, what is extremely consistent in the research is breakfast consumption. It is associated with two things, better hunger regulation. Like, if you have a big breakfast, you're less hungry throughout the day.

• 26:33Speaker 01

  I don't know why, how people are skipping breakfast. I also find that this intermittent fasting works better on men than women.

• 26:40Speaker 02

  Yeah.

• 26:40Speaker 01

  Yeah. Again, this is just my own personal, you know, polls.

• 26:45Speaker 02

  Yeah.

• 26:45Speaker 01

  And questions, you know, cause men are, I don't know why that is. I just find like the guys I know who do it, they're, it's working for them. Women, it's not working. Maybe it's hormonal, I don't know.

• 26:55Speaker 02

  Yeah, I'm not sure. Um, I know there's also debate on that. I, like, I'm super straightforward, like, based off the research, like, it doesn't seem like there's a big difference, but also there is a lot of research missing in women, so who knows? With the breakfast thing, what I was gonna say is like, there's better hunger regulation. I think, uh, let's use common sense. If you have a big meal, you're gonna be full for a period of time after that, right?

• 27:13Speaker 01

  Common sense, yeah.

• 27:13Speaker 02

  And so if you skip a meal and then your biggest meal is dinner, yeah, you're gonna be full after dinner, but we go to sleep after dinner. So you're not taking advantage of having a big meal strategically earlier in the day. And then really interestingly is if you have a big breakfast, you actually burn more calories throughout the day naturally. Probably just because you have more energy and you move more unconsciously.

• 27:30Speaker 01

  One hundred percent. I think, again, I'm gonna use myself as an example. If I don't eat breakfast and then I exercise, I'll never work out as hard. But if I exercise, I get way, A, I'm not nauseous.

• 27:40Speaker 02

  Yeah.

• 27:40Speaker 01

  B, I will work harder cause I have like energy and fuel.

• 27:43Speaker 02

  A hundred percent.

• 27:44Speaker 01

  Right?

• 27:50Speaker 01

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• 28:32Speaker 01

  Visit livemomentous.com and use my code Jen for thirty-five percent off your first subscription. That's livemomentous.com code Jen for thirty-five percent off your first subscription. Trust me, you'll be happy you did.

• 28:58Speaker 01

  Based on the evidence, what has had yielded the best results? Keto, Mediterranean, high protein? What's your take on all the different diets and all the different trends and diets?

• 29:10Speaker 02

  Yeah, so from a health perspective, it's hard to beat a Mediterranean-style diet. Improvements in cardiovascular health, blood sugar regulation. My rules for the perfect diet are pretty simple. Like, one, you need to have a diet that covers all your bases. We can't be deficient in micronutrients or macronutrients. I think pretty simply, just make sure you have a whole-food-based diet. I think it's completely unnecessary to eliminate any particular food group. With all these different diet camps, it's like, don't eat vegetables because of anti-nutrients. That's a ridiculous statement. Like, vegetables are super healthy for you. There'll be people that say, don't eat beans because of these other compounds. Don't eat oats because it's poverty food. That's a really common one, which is ridiculous.

• 29:51Speaker 01

  That's a super common one.

• 29:53Speaker 02

  Yeah, eat whole foods. All whole foods have health-promoting impacts. Like, there are unique benefits of meat that you don't get in vegetables. And vegetables have unique benefits that you don't get in beans. And beans have unique benefits that you don't get in dairy. Like, have a wide array of whole foods, unless you are sensitive or allergic to a particular food, which a lot of people are. So, whole foods, five to seven servings of fruits and veggies to make sure you get your micronutrients in. 0.8 grams of protein per pound of ideal body weight. So, I weigh around 220 pounds. I'd be consuming around 170 to 180 grams of protein. 6'4".

• 30:27Speaker 01

  Yeah, you look really tall. Yeah.

• 30:29Speaker 02

  Yeah, I am really tall.

• 30:30Speaker 01

  Yeah, that's why you look really tall.

• 30:33Speaker 02

  I would say those are, so, one, making sure we're covering our bases, right? If you focus on whole foods, fiber and protein, that's pretty solid right there. Then you need a diet that is tailored to your particular goals as well. Because just because you eat healthy doesn't mean you're going to make progress towards a particular goal. And unfortunately, if you are really overweight or you're obese, even if you have the healthiest diet, you're not healthy by definition.

• 30:59Speaker 01

  Right.

• 30:59Speaker 02

  Because the body fat itself is bad for your health. So, when I say tailored to your goals, that's where we talk about things like calories.

• 31:06Speaker 01

  Okay, yeah.

• 31:07Speaker 02

  There's also the argument of like, it's not calories, it's food choices, it's hormones. It's like, no, it's all of it.

• 31:11Speaker 01

  It's all of it.

• 31:11Speaker 02

  Like, to say it's only one thing is ridiculous.

• 31:14Speaker 01

  Well, what would you say, okay, so what would you say is the best breakfast to have?

• 31:19Speaker 02

  Good question. So, a good breakfast is going to have a solid amount of protein. So, for me personally, I like having about four whole eggs and some Greek yogurt. Eggs are extremely nutritionally dense, like, great source of choline, pretty much great source of every micronutrient. So, eggs are, if you want to call it a superfood, I don't like that word, but they definitely are a superfood. I love Greek yogurt because it's high protein. If you can't have dairy, then a plant-based protein would be fine.

• 31:45Speaker 01

  Right.

• 31:45Speaker 02

  And then, I always try to have at least one or two servings of fruits and veggies with my meals. With breakfast, I just like fruits. I'll have like an apple or a banana or something like that. So, I tend to have a smaller breakfast because I'm just not super hungry in the morning.

• 31:56Speaker 01

  Right.

• 31:56Speaker 02

  I'll have that, and I work out about an hour after that. And then, when I get back from my workout, I'll have a protein shake and then a pretty big lunch. Like, lunch is my biggest meal.

• 32:04Speaker 01

  Really?

• 32:04Speaker 02

  Yeah.

• 32:04Speaker 01

  Yeah, me too. Lunch is my, try to be my biggest meal, too.

• 32:07Speaker 02

  Yeah.

• 32:08Speaker 01

  Is there anything to be said for, because I eat the same food every single day. I'm like the most, more because I don't want to think about it. And if I like something, I just like it and I eat it constantly.

• 32:18Speaker 02

  Simple.

• 32:19Speaker 01

  Is that a bad thing, though? Because I heard that your body, obviously, well, not I heard, I know, research has shown that your body does need to have variety. So, is it actually a negative thing if you eat the same things over and over again?

• 32:32Speaker 02

  No, as long as you have variety within what you're eating.

• 32:34Speaker 01

  How? If I'm having salmon and green beans, like, five days a week, how is that variety?

• 32:39Speaker 02

  So, you don't vary up the veggies at all. It'll be, it'll be just green beans, and that's all you have.

• 32:42Speaker 01

  Well, for now, I mean, sometimes I have asparagus. Sometimes I'll have, like, you know, like, but I'm talking, if I, I travel a lot and I do,

• 32:51Speaker 02

  Yeah.

• 32:51Speaker 01

  you know, have to switch it up. But I would say, I'm like, right now, I'm on a green bean kick for the next, before I was on a Greek salad and a chicken kick. My point is, I can eat the same thing for like a year.

• 33:02Speaker 02

  Sure.

• 33:03Speaker 01

  Before I get sick of it.

• 33:04Speaker 02

  I eat pretty much the same thing. I just try to make sure that I have variety within what I eat. Meaning, like, I'll have a different veggie with dinner than I do with lunch. Is it really bad, what you're doing? No, not at all. Like, here's the thing, for health, like, your body composition, you're obviously healthy, you're in good shape. Like, that is the most important thing. So, whatever you're doing, that is the most important thing.

• 33:21Speaker 01

  Because I think people can look superficially good and then not be healthy inside.

• 33:25Speaker 02

  Sure, sure, sure. And there are plenty of cases of that. But in general, and this will be maybe a controversial statement, if somebody is overweight or obese, and they have a really healthy diet on paper, if they lose weight with a less healthy diet, they will be healthier on paper. Like, you take blood work, their blood biomarkers have improved. The easiest way to tell, Jen, whether what you're doing is working or not is to get in-depth blood work done and see if you're deficient in anything or anything's too high or too low.

• 33:50Speaker 01

  Right.

• 33:50Speaker 02

  Because it just depends on the individual.

• 33:52Speaker 01

  Well, this whole idea of like, eating so much protein now, I mean, it's like, especially at my age. I mean, anybody in their 40s and 50s, it's like, protein, protein, protein, protein, protein. I mean, like, I couldn't consume that much protein. So, I'm, I take, like, I, I take this amino supplement.

• 34:11Speaker 02

  Yeah, no.

• 34:12Speaker 01

  By Keon, do you know what they are?

• 34:14Speaker 02

  I do know the company Keon, yeah. I haven't tried their product.

• 34:17Speaker 01

  What do you think of that? Tell me the truth.

• 34:18Speaker 02

  Yeah, the truth.

• 34:19Speaker 01

  Of taking aminos.

• 34:20Speaker 02

  Yep, so.

• 34:21Speaker 01

  For leucine and all the things.

• 34:22Speaker 02

  They're not bad. They're a great supplement, but they don't replace total protein intake because by definition, they are just a couple of the amino acids. And some are essential amino acid supplements.

• 34:31Speaker 01

  No, it's nine, they have nine.

• 34:31Speaker 02

  All nine essential.

• 34:32Speaker 01

  Yeah.

• 34:33Speaker 02

  Okay, that's, that's, that's a good product. Because some will just have a couple, they might not have the right proportions.

• 34:37Speaker 01

  No, no, no, it's nine.

• 34:37Speaker 02

  Solid. Amino, amino supplements are fine. They're just not necessarily better than consuming protein. And sometimes, they are positioned as superior to protein, and it's, it's not.

• 34:49Speaker 01

  Oh, I just think it's more about like.

• 34:51Speaker 02

  Making sure you're covering your bases.

• 34:53Speaker 01

  Yeah, making sure you're covering your bases. I don't think it's, I don't think it would.

• 34:58Speaker 02

  Replace.

• 34:58Speaker 01

  Replace my food or anybody's food, but like, if you.

• 35:01Speaker 02

  I was gonna say, I do think protein is like way overhyped right now.

• 35:05Speaker 01

  Isn't it crazy overhyped?

• 35:07Speaker 02

  Yeah, yeah, yeah.

• 35:07Speaker 01

  Like, so like, that's one of the trends I was going to ask you. So, like, what do we do about that? Just not like, tell me about that. Tell me why it's so overhyped, protein.

• 35:17Speaker 02

  Because in the health and fitness space, trends come and go. And as something becomes popular, companies market it and profit off it.

• 35:26Speaker 01

  Yeah, well, they put protein in everything now.

• 35:28Speaker 02

  Yeah, exactly, exactly.

• 35:29Speaker 01

  I mean, protein, like, protein car, it's like protein chips, protein popcorn, protein, protein, but like.

• 35:35Speaker 02

  It's like, if I want a muffin, I'm just gonna have a muffin every once in a while, not a big deal.

• 35:38Speaker 01

  I don't think putting protein in a muffin is going to change the fact that you're eating a ton of sugar and carbs.

• 35:42Speaker 02

  Yeah, yeah, yeah.

• 35:42Speaker 01

  Right?

• 35:43Speaker 02

  Yeah, for sure. But I, so, the thing is, Jen, a lot of people will target like, one gram of protein per pound of body weight or even like 1.2 or higher, that's really high. But aiming for 0.7 to 0.8 grams per pound of body weight.

• 35:56Speaker 01

  People, you say one gram per.

• 35:57Speaker 02

  Yeah, yeah, but that's like.

• 35:59Speaker 01

  It's a lot.

• 36:00Speaker 02

  It's a lot, and it's also not necessary. Like, there isn't a ton of research to support that. We definitely know that 0.8 grams seems to be like the sweet spot for optimizing health and body composition. 0.8 grams per pound, not kilogram, because it used to be kilogram, the RDA. Which was about half of what you actually need. So, for me, weighing 220, eating 170 grams of protein, I just make sure I have 50 grams with breakfast, lunch, and dinner. And then, I'll have a snack with another 20 or 30 grams. So, the breakfast that I was saying earlier, four whole eggs, that'll be around 714, about 28 grams of protein, like, seven grams per egg. And then, I'll have a serving and a half or so of Greek yogurt that gets me another 25 grams. I've always enjoyed eating a higher-protein diet, it's like, it doesn't bother me.

• 36:43Speaker 01

  Me too.

• 36:43Speaker 02

  And for lunch and dinner, like, eight ounces of any lean protein source, chicken, fish, beef, doesn't matter, is going to get you about that 40 to 50 gram range. So, for a woman who's a lot smaller, let's say you're aiming for 100 grams or 110 grams. Do you know, how much protein are you aiming for?

• 36:58Speaker 01

  Oh, God, I eat so much protein. I usually eat more than I should.

• 37:03Speaker 02

  Yeah.

• 37:04Speaker 01

  Only because I'm starve, I have a huge appetite.

• 37:06Speaker 02

  Yeah.

• 37:07Speaker 01

  I'm a volume eater, though.

• 37:08Speaker 02

  Yeah, yeah, yeah.

• 37:08Speaker 01

  You know, I like volume. So, like, and what I'll do is, I'll fill up on protein and vegetables. I'll have an, and fruit, I love fruit. I can have five pounds of grapes, I know a lot of sugar, but I love them. Or I'll have like four chicken, not four chicken, I'll have, I can easily down 16, 20 ounces of chicken at like, at lunch.

• 37:30Speaker 02

  That is impressive.

• 37:31Speaker 01

  Like, no, no, I can eat more than any man alive. It's actually like a known thing in my, in my life. Like, my appetite is, I'm ravenous. But I think it's because I exercise a lot.

• 37:43Speaker 02

  Yeah, yeah, yeah.

• 37:43Speaker 01

  And I like food.

• 37:44Speaker 02

  Yeah, yeah, yeah.

• 37:45Speaker 01

  I'm definitely not someone who's afraid to eat.

• 37:48Speaker 02

  Good.

• 37:48Speaker 01

  Let's put it that way.

• 37:49Speaker 02

  That's good, that's good, that's good. Well, I was gonna say, if you knew what your protein target is to maybe give some.

• 37:54Speaker 01

  I don't, my target, I don't go by that. I don't like use, I don't, I don't, I actually don't actually calculate or do any of that. That will drive me up a wall. I can't do it, I can't do it. I just have to just like, if I'm hungry, I'm going to eat. I have no willpower when it comes to, I feel like, listen, I do, I'm, I exercise like a fiend. I'm eating pretty clean. I walk a lot. If I'm hungry, I'm going to eat.

• 38:18Speaker 02

  Yeah.

• 38:19Speaker 01

  That's how, that's basically.

• 38:20Speaker 02

  Have you ever tracked your food?

• 38:22Speaker 01

  No.

• 38:22Speaker 02

  No, okay. What's what's your perspective? I'm just curious. So have you ever struggled with your weight or anything at all?

• 38:27Speaker 01

  Um, a little bit, but I thi- this is, I mean, I wouldn't say I struggled with my weight. That's like an o- that's an overstatement, overreach. I think that like I I have like a seven to nine pound difference.

• 38:41Speaker 02

  You have a range where you feel comfortable.

• 38:42Speaker 01

  I have a range. Like, I feel better when I'm like on the lower end, but like I can easily creep up to that seven extra pounds, nine extra pounds based on the amount of food I eat. So like, for example, I just got back from a week in Vegas with my daughter doing a summer intensive. And I was with her friend, my friend, her, you know, whatever, like the two moms and the two kids.

• 39:03Speaker 02

  Yeah.

• 39:03Speaker 01

  And even though I exercise, is the way I tell everybody, exercise will help you get toned and be good for your mood and like good for like, you know, I gained, I gained five pounds in like a week.

• 39:13Speaker 02

  Yeah.

• 39:13Speaker 01

  Why? Because boredom, like I was sitting around waiting, I was like, hmm, I'll eat like an extra, like, yeah, am I eating healthy food? Yes, but I ate like an extra piece of, or two extra pieces of chicken. I had like sauce on that thing, which is, I had tons, like I, so even eating healthy, I ate so much more than normal that I gained five pounds.

• 39:34Speaker 02

  You check yourself when you get back home?

• 39:36Speaker 01

  I mean, uh, yes.

• 39:38Speaker 02

  Like you just get back into your routine like nothing happened.

• 39:39Speaker 01

  I just go back into my routine, yes.

• 39:41Speaker 02

  That's where people struggle. That's where people really struggle.

• 39:43Speaker 01

  I know, people, I know. So what people end up doing is like, they ah, forget it, I'm already like.

• 39:48Speaker 02

  Yeah, they think they're a failure. They're like, I screwed it all up.

• 39:51Speaker 01

  Or they go the other extreme.

• 39:54Speaker 02

  And go very restricted.

• 39:55Speaker 01

  And they're like, I'm gonna run for ten miles today, not five.

• 39:58Speaker 02

  Well, that's the cycle that people go through. It's it's extreme restriction.

• 40:01Speaker 01

  Yeah. Or like fuck it, I'm already.

• 40:05Speaker 02

  Yeah, well, it it goes back and forth, right? It's extreme restriction for a period of time. And then you can't do that forever. So you either burn out or you go on a vacation and you say fuck it and you do whatever you want. And then you come back and you're like, I already screwed up. So that behavior then extends four weeks, if not months. And then you get to a point where you get uncomfortable. It's like, I'm going back on this crazy diet, right? And it's the most common cycle that people are stuck in.

• 40:27Speaker 01

  Yeah.

• 40:28Speaker 02

  And it's because you're just going between this back and forth mindset of like, I either have to be perfect or I'm not doing it at all.

• 40:34Speaker 01

  Yeah.

• 40:35Speaker 02

  It's just not helpful.

• 40:36Speaker 01

  It's true, but I think it's also human, like right now I feel like, like heavy, you know, because I've, because I just feel like I'm not as lean as I was two weeks ago.

• 40:45Speaker 02

  Sure.

• 40:46Speaker 01

  Right? So it plays a si- especially if you like, it it's it's how you identify yourself as, right?

• 40:51Speaker 02

  It's the standard that you hold for yourself.

• 40:53Speaker 01

  Exactly, but a lot of this is psychology, right? Like, so like for me, people can look at me like, what are you talking about? You look so great, but it doesn't matter what they say. It's because I have a certain identity. I I identify as someone who's a certain way with certain standards for myself. So if I see like the fact that I can't close my pants, which happens all this a lot more often than I like to admit because of my habits sometimes. But I'm used to it and I try not to kill my, like be- beat myself up, but go back into the, you know, routine without the extreme exercise and dieting. And I think women have a hard time with this.

• 41:27Speaker 02

  Yeah.

• 41:27Speaker 01

  What I was gonna ask you is you lost a lot of weight, you said, when you were a kid, you were overweight. How did you lose so much weight? And what are you doing?

• 41:34Speaker 02

  So the first thing.

• 41:36Speaker 01

  Besides you had a growth spurt, I'm sure.

• 41:38Speaker 02

  Yeah, well, first and foremost, I, okay, so I'm eleven. I go to the doctors with my mom and the doctor whispers to my mom, I overheard him saying that I was two percent body fat away from being obese. And that I had to go on a diet and I had to lose weight. That was all the advice. My mom doesn't know anything.

• 41:54Speaker 01

  Right, so she put you on all these diets.

• 41:56Speaker 02

  Yeah, and she had a trainer and the trainer was like, well, carbs make you gain fat. So for like a whole year, I remember clearly, my dinner every day was just like a whole rotisserie chicken. Nothing else, just straight chicken. So at first thing I did was go super low carb diet. And then on top of that, exercise was kind of used as a reward mechanism. Like as a kid, if I wanted something, say I wanted a toy or whatever, I had to do a certain amount of exercise. So then I started developing this like weird relationship with exercise that it was kind of like punishment for doing bad things. So I, it was low carb. If I went to family parties, I wouldn't eat anything. Being from a Cuban family, like we eat a lot of rice, we eat a lot of starchy vegetables.

• 42:39Speaker 02

  Um, we eat a lot of plantains, like high carb foods. And so I would go to family parties and not eat anything because I just thought it was gonna make me fat. If I did eat it, I would feel bad and then wake up the next day and go for like crazy long runs. Not because I enjoyed running, but like out of punishment, right? So that was how I lost weight and I started swimming. I've always done a ton of sports, so it was definitely a combination of the swimming with the diet stuff. But uh, my cousin, who's about three years older than me, same story. He was pretty overweight as a young kid and he started swimming competitively and he lost a ton of weight. So my mom was like, you're gonna swim because swimming makes you lose weight. And I lost a ton of weight.

• 43:16Speaker 01

  Are you still a swimmer?

• 43:17Speaker 02

  I don't swim anymore. I I can still swim very well. I did not like swimming.

• 43:23Speaker 01

  No.

• 43:24Speaker 02

  No, because I I definitely have undiagnosed OCD.

• 43:28Speaker 01

  Yeah.

• 43:28Speaker 02

  And so when I would swim, like I'm, I get weight in my head on distance um, sports. So like running, swimming, all I would do is just count every single lap and every single stroke. And it's just, I don't wanna do this.

• 43:39Speaker 01

  You don't wanna do it?

• 43:40Speaker 02

  No.

• 43:40Speaker 01

  So what's your diet like now?

• 43:43Speaker 02

  Yeah.

• 43:43Speaker 01

  And what do you do for exercise now if you hate swimming?

• 43:48Speaker 02

  Um, so I'll start with the exercise piece, it gets a little bit easier. The foundation of my exercise is strength training. I've been strength training four or five times a week for the past fifteen years. I love strength training. Like it's, it's what I look forward to every single day. And it's.

• 44:03Speaker 01

  You do it every day?

• 44:04Speaker 02

  Four, four times a week right now. When I didn't have kids, I used to train a lot more. But I have a four year old and a two year old and they keep me busy. But I did build a home gym and my son, my son is my four year old, he'll, he'll be four this month. It's awesome to just see him watch me working out. And he comes outside and he's like, I wanna do pull ups and I wanna do squats. And living in Florida, outdoor gym, I work out shirtless and my son comes outside and he's like, I wanna take my shirt off. So that has been an awesome bonding experience that I really look forward to. But strength training is the core of what I do. I do two upper body days, two lower body days.

• 44:36Speaker 01

  How long each workout?

• 44:37Speaker 02

  At the moment, I cap it at like an hour. If I had unlimited time, I would work out for two to three hours. Like I just like it.

• 44:44Speaker 01

  You just like it, yeah.

• 44:45Speaker 02

  Yeah, and I could socialize at the gym, I like it, but uh, I just focus on the big compound movements.

• 44:48Speaker 01

  But wait, do you work out at home, you said, or at a gym?

• 44:50Speaker 02

  Now, now at home.

• 44:50Speaker 01

  Okay.

• 44:51Speaker 02

  Yeah.

• 44:51Speaker 01

  Well, I was gonna ask you because, you know, you were, you struggled with weight. Do you have food noise? And psychological, like, are you, do you have disordered eating, I would say? Not eating disorder, but a disordered eating structure.

• 45:03Speaker 02

  I did for a long time, Jen, I did for a long time. I think, at least based off my experience, it came from an unsatisfaction with my body. And being too hyper fixated on the way I look. I think since getting married and growing a business and having a team and having kids, my priorities just have totally shifted to where like I see my body as something that serves me to be healthy and be physically fit. And of course I care about the way I look, but it's not nearly as obsessive as it used to be. I struggled with food noise for a long time. And I've always prided myself on having good self-control, so like people wouldn't notice it or I would just avoid stuff, but it would be there all the time.

• 45:46Speaker 01

  Yeah.

• 45:47Speaker 02

  When it comes to my diet now, I really, I eat whatever I want, whenever I want. Like I just had In-N-Out before coming here. But I have overall really healthy dietary patterns. Like I enjoy eating healthy food. You know, my breakfast of eggs, Greek yogurt and a banana, I don't do that because I'm on a diet. I like that, I really like that.

• 46:07Speaker 01

  That's how I feel about my breakfast.

• 46:08Speaker 02

  Exactly. One of my favorite meals, lean ground beef, spinach and sweet potato. I eat that multiple times every single week. And somebody will see that and it's like, oh my god, that's whatever, restrictive for your diet. And it's like, no, I actually really like eating that. So I think.

• 46:22Speaker 01

  But we've trained ourselves.

• 46:23Speaker 02

  Yes, exactly.

• 46:24Speaker 01

  So I think all of this has to, yeah, we really like it because that's what we do, that's what we know for.

• 46:29Speaker 02

  Yeah.

• 46:29Speaker 01

  We've literally trained ourselves to to like look at that and like of all, of all the evils, that's the, that tastes the best.

• 46:36Speaker 02

  Yeah, but also if my son's like, dad, I want some ice cream, we'll just get some ice, ice cream.

• 46:41Speaker 01

  Will you eat ice cream?

• 46:41Speaker 02

  Yeah, all the time. I also.

• 46:43Speaker 01

  But you're also six four, I mean.

• 46:44Speaker 02

  And I'm also very active, like I train very hard and I walk a lot. Like you were about exercise, like I just move a lot.

• 46:51Speaker 01

  I do, yeah.

• 46:51Speaker 02

  And for myself, similarly to you, I have a range where I feel comfortable.

• 46:55Speaker 01

  What's your range?

• 46:56Speaker 02

  Two ten to two twenty.

• 46:58Speaker 01

  Okay, ten pounds.

• 46:58Speaker 02

  Yeah, exactly.

• 46:59Speaker 01

  I think everyone has like that range. Do you believe in a ba- like I believe, and maybe you, maybe you do too, that everyone has like a baseline that they're the most comfortable weight at. And once you start fucking around with it.

• 47:10Speaker 02

  Yeah.

• 47:10Speaker 01

  Like you, it's hard to manage it, right? Like if I go too low for my, for my body type.

• 47:15Speaker 02

  It's tough.

• 47:16Speaker 01

  It's so hard to maintain, like then I'm like having to like watch every green bean that I eat, right? Or every chicken breast that I consume. Because like it's really hard for my body type. That's how I can tell when I look at people if they are, like I can tell really quickly if someone's naturally thin or if it's like not really their body frame, right?

• 47:37Speaker 02

  I do think we all have a baseline and I also think that baseline can change.

• 47:41Speaker 01

  You think so?

• 47:42Speaker 02

  A hundred percent. Specifically for people who are developing, like not, okay, when you're talking about like being on the lower end of the range where you feel comfortable and that feels more difficult.

• 47:50Speaker 01

  I mean, lower than that.

• 47:51Speaker 02

  Yeah, exactly.

• 47:52Speaker 01

  I mean, lower than the baseline. I don't mean like in the, in those eight to seven pounds. I'm talking if I go down fifteen, like ten extra pounds.

• 47:58Speaker 02

  You're talking about getting very lean. It gets to the point, it gets to the point where like that is unsustainable because your body is saying, I need more fat on me for optimal health.

• 48:06Speaker 01

  Right, and the second I even put something in my mouth, I'll gain that weight back anyway.

• 48:10Speaker 02

  But the opposite of that, what I meant to say is I think the baseline can change from a place where your baseline may be relatively unhealthy and you get to a healthier spot. Because I've seen it with my own eyes with literally hundreds of people that I've worked with where like you're at a weight where you are, you have been there for years. It's easy to maintain, but you are objectively unhealthy and starting to focus on healthy. Because when you, when you change your habits, your baseline changes. If your dietary habits change, you're gonna feel full, you're naturally gonna eat less calories. If you start sleeping better, if you start strength training, you have muscle, that baseline will change. And I wanted to emphasize that because I don't want people to hear like, oh, I have a baseline, I can't change type of thing.

• 48:44Speaker 01

  Yes, okay, one food everyone should eat more of.

• 48:47Speaker 02

  Eggs is definitely up there.

• 48:48Speaker 01

  You said it already.

• 48:49Speaker 02

  Beans.

• 48:50Speaker 01

  Beans?

• 48:51Speaker 02

  Beans.

• 48:51Speaker 01

  Why?

• 48:52Speaker 02

  They are the only whole food that is high in both fiber and protein.

• 48:58Speaker 01

  That's a really interesting one. Beans are so bloating, got a lot of carbs. And I think that if you don't watch your exact. Like amount, serving size, you can gain weight. That's with nuts also. I feel the same way.

• 49:11Speaker 02

  Nuts are super calorically dense.

• 49:13Speaker 01

  Yes. So if you're, if you're someone who has a problem with portions like me, I try to stay away from beans and nuts for sure.

• 49:22Speaker 02

  Here's the part about bloating. If you go from not eating any beans to eating a ton of beans.

• 49:29Speaker 01

  Yeah. Oh, God.

• 49:30Speaker 02

  You're gonna feel uncomfortable.

• 49:30Speaker 01

  You don't wanna be near me.

• 49:31Speaker 02

  But here's the thing, Jen, I'm sure you would acknowledge that anytime you eat very differently than how you typically eat, you feel not good. So it's the fact that your microbiome and your digestive system is not used to the new dietary pattern.

• 49:45Speaker 01

  Okay.

• 49:46Speaker 02

  And, and beans are super high in fiber. So if you go from a low fiber diet to a really high fiber diet, you are gonna be gassy, you are gonna be bloated, and your body gets used to it for the most part.

• 49:54Speaker 01

  But I just think beans is super overrated. You think it's underrated and I think it's overrated. Very interesting.

• 50:01Speaker 02

  Because, because of the amount of protein and fiber they have, they are very hard to overeat. Now, if you're having like barbecue baked beans with like bacon and stuff, that's gonna be super caloric. But beans in general, like if we look at.

• 50:12Speaker 01

  Like lentils.

• 50:13Speaker 02

  Yeah.

• 50:14Speaker 01

  That's a really good bean, but.

• 50:15Speaker 02

  Lentils, chickpeas, black beans, in a fairly like basic way, that's not like super tasty by adding a bunch of stuff to it.

• 50:22Speaker 01

  Yeah.

• 50:22Speaker 02

  Extremely satiating, very hard to.

• 50:24Speaker 01

  I love, I love, I love chickpeas and I love lentils, but I can overdo it and have like way too many of those. Okay, one health trend that will disappear in five years.

• 50:34Speaker 02

  I was gonna say cold plunging, but I feel like it's already disappearing. Is it as popular?

• 50:39Speaker 01

  Listen.

• 50:40Speaker 02

  I don't see it as much on social media as I used to.

• 50:41Speaker 01

  Only because people are sick and tired. It's like, how many people can you see jumping into cold water?

• 50:45Speaker 02

  Yeah.

• 50:46Speaker 01

  I feel whenever anything becomes too mainstream, it starts to kind of dissipate. Like now every gym is, is like putting a cold plunge in their, in their backyard or whatever. I was never on board with the cold plunging. I have one. I hate it. I find why, that, that to me is just ultimate suffering at its very core. I don't, I'd rather be in the sauna.

• 51:07Speaker 02

  Yeah.

• 51:07Speaker 01

  You know, but that's me.

• 51:09Speaker 02

  Can I tell you a funny story?

• 51:10Speaker 01

  Sure.

• 51:10Speaker 02

  I was at the gym and this guy comes up to me and he's like, dude, I know you from somewhere. And I was like, where? And he's like, were we at the, at the cold plunging pace? There's a place in Tampa called Sauna and Chill.

• 51:21Speaker 01

  Oh, yeah, yeah, yeah.

• 51:22Speaker 02

  Okay, they were like, at Sauna and Chill. I was like, dude, you did not catch me at Sauna and Chill. That's the first thing that came to mind. But I think cold plunging, I don't know if it's already dying or whatnot. I think, um, from a dietary perspective, like I hope the whole carnivore diet trend goes away in much sooner than five years. Because there is just no reason to not eat any plant-based foods.

• 51:41Speaker 01

  I think that's just pure stupidity. Like any, I, I don't know where this whole like eating a piece of spinach is bad for you or broccoli is bad for you.

• 51:51Speaker 02

  It's extrapolation.

• 51:52Speaker 01

  It is, or tomatoes are bad for you.

• 51:54Speaker 02

  Yeah, it's extrapolation. It's like they have these compounds, oxalates, phytates, whatever they wanna pinpoint. And then they're like, these things are toxins and poisons. Like it's not true. So here, here's the thing, Jen, this is where context and nuance matters. If I told you, and maybe you know the answer to this question, maybe you don't. If I told you there's this thing that causes the following, causes inflammation, causes tissue damage, causes fatigue, would you say that's healthy or unhealthy?

• 52:25Speaker 01

  Unhealthy.

• 52:26Speaker 02

  Exercise does those three things. Exercise induces inflammation.

• 52:30Speaker 01

  Okay.

• 52:30Speaker 02

  Exercise induces stress. You spike cortisol when you exercise and there's so much talk about cortisol going around. It causes muscle damage, you break down your tissues and you are very fatigued after you train. But it's healthy. Why? Because the dose is what makes the poison. There's this concept of hormesis. Hormesis means that when we expose our bodies to a stressor, our bodies can recover and get stronger from those stressors. And in fact, a lot of the health impacts that we get from consuming certain plant-based foods seem to be due to those minor stressful effects of some of these compounds that some individuals without naming names say that they're really bad for you and they're not.

• 53:11Speaker 02

  So it's like, it's the same as, as exercise. It causes a little bit of stress, but not so much that your body can't recover.

• 53:16Speaker 01

  Recover from.

• 53:17Speaker 02

  And so you recover from it and you're stronger.

• 53:18Speaker 01

  That's such a good point. Do you think green powders are worth it?

• 53:22Speaker 02

  Depends on how you measure worth it. Do they, are they healthy? Yeah, for sure. Are they over marketed? Yeah, for sure.

• 53:28Speaker 01

  Yeah.

• 53:29Speaker 02

  That's the issue. It's like they're way more expensive than the vegetables, which is fine if you can afford it and it's practical for you, go ahead. But they're overly hyped in many ways. But yeah, they're, I mean, you're, you're getting vegetables, you're getting different plant-based foods and drying them up and putting them into a powder. They're definitely healthy.

• 53:50Speaker 01

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• 54:32Speaker 01

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• 55:15Speaker 01

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• 55:38Speaker 01

  Which supplements are a complete waste of money?

• 55:41Speaker 02

  Okay, which supplements are a complete waste of money? So it's easier for me to tell you what I think is useful because it's a very short list.

• 55:49Speaker 01

  I'm gonna ask you that question next.

• 55:52Speaker 02

  Okay, so.

• 55:53Speaker 01

  I'm trying to make clips here.

• 55:56Speaker 02

  Okay, so I do think green powders in many ways, in many ways are a waste.

• 56:00Speaker 01

  Total waste of money in my opinion, okay?

• 56:01Speaker 02

  Yeah. So green powder is a total waste.

• 56:03Speaker 01

  Although you just said it's helpful. You're like kind of being a.

• 56:06Speaker 02

  It's.

• 56:06Speaker 01

  Counter.

• 56:07Speaker 02

  I'm the nuanced guy, Jen.

• 56:09Speaker 01

  Yeah, you are nuanced. That's true.

• 56:10Speaker 02

  Can we have some health facts? Yeah.

• 56:12Speaker 01

  Yeah.

• 56:13Speaker 02

  But they're, they're, they can't, they're, I think they're a waste of money. I would not recommend somebody consume a greens powder. I would say like, get some veggies in.

• 56:19Speaker 01

  Yep.

• 56:19Speaker 02

  Right? Hydration supplements for the most part for a lot of people.

• 56:22Speaker 01

  Can't you just put like Himalayan salt and water?

• 56:25Speaker 02

  Yeah, and most people get more than enough salt from their diet already. That's the thing.

• 56:29Speaker 01

  What, this whole electrolyte hydration powder nonsense? Again, I, yeah, what, what were we doing four years ago before this became a thing? Like, I don't even understand how it became so crazily popular.

• 56:43Speaker 02

  It's, here's the thing, right person, right context is helpful. Athletes who sweat a ton or exercising. But that's the thing, Jen, it's like, it's, it's helpful there. And then a company will say, if you wanna be like an athlete, here's a hydration supplement. It's like, it doesn't do anything for the normal person that's eating enough salt and not sweating a ton and not working out for three hours.

• 57:01Speaker 01

  You know what it reminds me of? It's like when people go on their little 45-minute hikes and they pack like their little trail mix and they have like the camel water that they have. I'm like, dude, you're going for like 40 minutes up the mountain, like in the suburb. I think we can relax a little bit here.

• 57:17Speaker 02

  Snack, Jen. Gotta always have a snack.

• 57:19Speaker 01

  But like, that's exactly it. Like.

• 57:21Speaker 02

  Yeah, it is.

• 57:21Speaker 01

  Uh, I don't drink any electrolytes. That's not my thing. I don't know. I just find some of this stuff is nonsense. Okay, give me some more things that are.

• 57:29Speaker 02

  You're gonna hate me. I think for the most part, a lot of amino supplements are as well.

• 57:32Speaker 01

  Okay, I would, I actually agreed with you up until very recently. And I'm not just saying this because I take the Keon supplement. I'm saying this because I did my own research and they have all nine essential amino acids and leucine. And I just know how I feel like with a lean muscle mass. So a lot of this, a lot of this stuff is not great. Uh, other company, but I do like that one.

• 57:54Speaker 02

  BCAAs for the most part can be a waste of money.

• 57:57Speaker 01

  That's a, that's a waste.

• 57:58Speaker 02

  The other part, the thing is, Jen, you can make an argument for any supplement. It's not that it's a waste. It's that.

• 58:04Speaker 01

  No, some of them are a waste.

• 58:05Speaker 02

  Some of them are a waste, but some of them are also just overly hyped.

• 58:09Speaker 01

  Overly hyped.

• 58:10Speaker 02

  Where it's like, they have an impact, but the way they're marketed is completely wrong.

• 58:14Speaker 01

  True. Okay.

• 58:15Speaker 02

  Without saying any names.

• 58:16Speaker 01

  Okay, go ahead.

• 58:17Speaker 02

  I will say this, a name that you mentioned earlier already has an, anybody who follows this stuff is gonna know what I'm talking about.

• 58:22Speaker 01

  Of course.

• 58:23Speaker 02

  No, no, not AG1. This person has an amino supplement.

• 58:26Speaker 01

  Oh, God, I know exactly what you're talking about. That's a joke.

• 58:29Speaker 02

  The claims are that, you know, this is cleaner than protein and it doesn't have all the junk that, that protein supplements have.

• 58:37Speaker 01

  You're talking about perfect amino.

• 58:38Speaker 02

  Yes.

• 58:38Speaker 01

  Yeah, you could say it. I don't care.

• 58:40Speaker 02

  Okay.

• 58:40Speaker 01

  First of all, um, I take, that's why I'm a, I'm a Keon girl, cause I think that that's not the case.

• 58:46Speaker 02

  Yeah. My issue are the claims.

• 58:48Speaker 01

  The claims.

• 58:48Speaker 02

  Yeah.

• 58:49Speaker 01

  That's my issue too. Okay, name other ones.

• 58:51Speaker 02

  I would say those are the, the most mainstream ones. There are 100 different forms of creatine as well. Creatine's super helpful. But there's like creatine this and creatine that, and this one digests better and, and they're like five times more expensive than just plain creatine monohydrate. And there's not much research to support the other forms of creatine compared to just creatine monohydrate.

• 59:09Speaker 01

  Yeah, the creatine I like is Momentus. Have you tried that one?

• 59:12Speaker 02

  I haven't, but I will promise you it's creatine monohydrate if you look at it.

• 59:15Speaker 01

  It is. And it's also, um, something pure. So it's the way.

• 59:18Speaker 02

  Pure, pure.

• 59:19Speaker 01

  Pure, pure. Yeah.

• 59:20Speaker 02

  It's, it's just produced in Germany. It's a really high quality product essentially. Like you know where it's coming from. It's.

• 59:25Speaker 01

  What's, it's, well, yeah, it's third-party tested, it's NSA certified, blah, blah, blah. But I thought they had a particular way in way that they actually manufacture it where.

• 59:36Speaker 02

  Potentially, I'm not sure.

• 59:36Speaker 01

  Yeah, it dissolves, it basically dissolves in the water or your water or whatever you have. Where most of these things, I find a lot of these, these supplements or a lot of the creatine clumps.

• 59:47Speaker 02

  Yeah, yeah, they do. They do.

• 59:49Speaker 01

  Yeah.

• 59:50Speaker 02

  I got nauseous from taking creatine, so now I use creatine gummies.

• 59:54Speaker 01

  Oh, I was gonna ask you about creatine gummies. Momentus has one also. People love that one too.

• 59:58Speaker 02

  So my postdoc mentor, his name's Dr. Michael Ormsby. He's a great sports nutrition researcher. His colleague is coming out with the first research study now on creatine gummies and its efficacy.

• 1:00:07Speaker 01

  What do you think?

• 1:00:08Speaker 02

  Uh, we'll see. So like.

• 1:00:11Speaker 01

  Do you think they're effective? As effective?

• 1:00:13Speaker 02

  So third-party testing, if they test and it has five grams of creatine, it certainly seems to be effective. The whole question is, do we absorb it the same way from gummies? And that's literally being tested right now. Like we don't have any research on it. My logical brain says it doesn't make sense that if it was a gummy, you wouldn't absorb it the same way. So I would almost bet my money that it is as effective, but. We'll see when the research comes out.

• 1:00:35Speaker 01

  What about multivitamins?

• 1:00:37Speaker 02

  Well, I think multivitamins are great. I think multivitamins are, first off, good product, right? Cause like, who knows where you're sourcing stuff from? I think for all supplements across the board, it's like, we're gonna make the assumption, but it's a good product and it's being sourced properly.

• 1:00:50Speaker 01

  Properly. Don't make that assumption, actually.

• 1:00:52Speaker 02

  Yeah, well.

• 1:00:53Speaker 01

  Actually, do not make that.

• 1:00:54Speaker 02

  Third-party tested, right? Like, in the context of like, multivitamins, obviously there are things that are like, dirt cheap, that aren't third-party tested, that you shouldn't be buying.

• 1:01:01Speaker 01

  I'm not just saying, again, I'm a big momentous girl, because I know how it's been.

• 1:01:05Speaker 02

  Yeah.

• 1:01:06Speaker 01

  How it, I think they have got great vitamins, multivitamin, actually. I've been taking, I don't take multivitamins that often, but I recommend those ones.

• 1:01:14Speaker 02

  Yeah, I think multivitamins are great because they're.

• 1:01:16Speaker 01

  Yeah, you take it for people who don't really have a proper diet, correct?

• 1:01:20Speaker 02

  And they're a very cheap failsafe. Like, if you are deficient in anything, you're gonna get it from a multivitamin. And if you're getting too much of it, you'll pee it out, so.

• 1:01:28Speaker 01

  Okay, well, hold on. Which ones do you think are underrated, though? Continue.

• 1:01:32Speaker 02

  Overrated.

• 1:01:33Speaker 01

  Overrated.

• 1:01:33Speaker 02

  Okay, I think.

• 1:01:35Speaker 01

  Just go boom, boom, boom.

• 1:01:37Speaker 02

  Okay, boom, boom, boom.

• 1:01:38Speaker 01

  Yeah.

• 1:01:39Speaker 02

  I don't think too much about supplements, cause like, I just don't care about supplements. But greens powders, overrated. Hydration supplements, overrated. BCAAs, overrated. Many amino supplements, beyond quality ones, overrated.

• 1:01:51Speaker 01

  Like Keon?

• 1:01:52Speaker 02

  Many specific, just like, mega-dosing vitamin D, or vitamin C, or vitamin B12. Those were really popular, completely overrated, because if you just take too much of it, you pee it out. So I would say those are some of the, the main ones. Maybe, throw me a rock, I can't really even think about too many supplements beyond those.

• 1:02:11Speaker 01

  Okay, how about underrated?

• 1:02:12Speaker 02

  Underrated.

• 1:02:13Speaker 01

  Yeah.

• 1:02:13Speaker 02

  Multivitamin, way underrated, because they're super cheap and they're hard to market and make a lot of money. Oh.

• 1:02:18Speaker 01

  Yeah.

• 1:02:19Speaker 02

  No names, methylated B vitamins, overrated.

• 1:02:22Speaker 01

  So overrated, right?

• 1:02:23Speaker 02

  Yeah, yeah, yeah, yeah. Anytime you take any supplement and you make it 10 times more expensive by calling it something fancier, overrated, across the board.

• 1:02:30Speaker 01

  A hundred percent. What about magnesium?

• 1:02:32Speaker 02

  Very good, very, very good.

• 1:02:34Speaker 01

  Now, what's the difference between taking a magnesium L-theanine or magnesium glycinate for bed? I've seen both.

• 1:02:41Speaker 02

  That's a really good question. From, from my understanding, magnesium glycinate, it seems to be more effective for calming effects and sleep overall. I'm not as familiar with magnesium threonate specifically. I take magnesium glycinate, because the research that I've read, and the most common products are magnesium glycinate, so that, that's what I use. I love a magnesium supplement, because I, god, I'm gonna butcher the, the statistics, but I think it's like, 56 to 60% of Americans are significantly deficient in magnesium. The stat there could be completely wrong. It's a, a large amount of people are very deficient in magnesium. And magnesium is so important for so many biochemical reactions. It's not just sleep, but muscle function, bone health, optimal hormone health. Like, it's super important, and we don't get enough of it in our diet.

• 1:03:24Speaker 01

  Okay, what about this? I take this all the time, too, these Magic Minds. They're like, basically, root the ingredients. It has like, lion's mane, ashwagandha, look at all the ingredients.

• 1:03:35Speaker 02

  Hmm. Here is my only concern with stuff like this. The ingredients are good. It's just like, is it at a high enough dose to have an impact?

• 1:03:44Speaker 01

  Hmm.

• 1:03:44Speaker 02

  I don't know.

• 1:03:45Speaker 01

  Take it, take it now.

• 1:03:46Speaker 02

  All right, let's take it.

• 1:03:47Speaker 01

  I should have given it to you at the beginning of this. This one has no caffeine, though. Do you want some with caffeine?

• 1:03:52Speaker 02

  Sure, even though I already opened this one, can I have two?

• 1:03:54Speaker 01

  Yeah, I'll, I'll, I'll spare another one, hold on. I don't think I could take two in a row, though, cause the caffeine one.

• 1:04:01Speaker 02

  Ooh, I like the flavor of that.

• 1:04:02Speaker 01

  It's really good, right?

• 1:04:03Speaker 02

  Yeah.

• 1:04:03Speaker 01

  And so, I think this is really good for, like, just like the nootropics. Do you believe in nootropics? Cause the nootropics.

• 1:04:09Speaker 02

  One of my new favorite supplements that I've been taking is caffeine with L-theanine together. I really like it.

• 1:04:15Speaker 01

  Really, why?

• 1:04:16Speaker 02

  So, L-theanine seems to support just like, focus, and almost like, calm energy is the term people like to use. Essentially, you feel the caffeine, you feel focused, but you don't feel jittery, which I really like. Could there be some placebo? Sure, but I, I've really been enjoying it.

• 1:04:33Speaker 01

  Really? So like, what's your take on these nootropics? Like, the ashwagandha, lion's mane, like, all the, when you saw them?

• 1:04:40Speaker 02

  Yeah, and I will be super transparent, I don't know the specifics of every single ingredient, but ashwagandha, ashwag, yeah, like, supplementation's a whole other world. But, uh, ashwagandha, I love. Ashwagandha's a really good product. Ashwagandha seems to have some pretty good impacts on sleep as well, if you didn't know that. Ashwagandha's a.

• 1:05:00Speaker 01

  I thought it's more of a comment, cause there's ashwagandha in here, I thought it was, this is supposed to be good for my mental focus and my lower stress, and for my, yeah, basically, my calm energy, calm energy.

• 1:05:11Speaker 02

  Yeah.

• 1:05:11Speaker 01

  That's what it says.

• 1:05:12Speaker 02

  Rodeo is another really good product.

• 1:05:14Speaker 01

  That's really good. I love rodeo.

• 1:05:16Speaker 02

  Turmeric is healthy, obviously. Alfie, it has L-theanine in here, nice. You know how much caffeine is in this?

• 1:05:21Speaker 01

  That one's only 50. That one's like, a killer. I mean, in terms of like, I think it's, I take one every single day before, and this is not because I work with them, I, I work with them because I'm obsessed with it.

• 1:05:32Speaker 02

  Okay.

• 1:05:32Speaker 01

  They, I take it before I work out, it really does keep me on point.

• 1:05:35Speaker 02

  Surprise how good it tastes.

• 1:05:37Speaker 01

  I'm, everyone is, my god, you're gonna have like, five, they're gonna like, kill me for giving you like, two in a row. You're gonna be like, no, I think you'll be fine, you're 6'4".

• 1:05:44Speaker 02

  There's only one way to find out.

• 1:05:45Speaker 01

  Yeah, actually, you're fine, because I also have the triple max one. Sorry, the triple max has three times the calorie, uh, caffeine, but it's like, what do you call it? It's time-released?

• 1:05:55Speaker 02

  Mm-hmm.

• 1:05:55Speaker 01

  I'll give you a box of those if you want.

• 1:05:56Speaker 02

  Sure, I would love it.

• 1:05:57Speaker 01

  They're so good. So what are you gonna tell me about muscle that, what are you gonna tell my audience about muscle that we don't know already? When I say that, it's like, talking, like, what, what I, what I mean by that is, I know the importance of, it's like, the longevity thing and all this stuff, but people, people, there's a lot of content around muscle. What can you add that's additive about muscle that maybe we don't know?

• 1:06:22Speaker 02

  God, that's a really good question, cause I don't know what your audience knows.

• 1:06:25Speaker 01

  Well, let's try and see.

• 1:06:27Speaker 02

  One thing I always like to talk about, from the body composition perspective, what I mentioned earlier of having more muscle mass means you can eat more food. That is absolutely true. Also, if you have more muscle mass, you can have a higher body weight and still look relatively lean, which is a really big benefit.

• 1:06:42Speaker 01

  Mm-hmm.

• 1:06:43Speaker 02

  I'm sure that's fairly common sense, but you know, when we talk about body fat percentage, percentage is relative to your total body weight, right? So if you put on 10 pounds of muscle, you can have literally the same amount of body fat on your body and look substantially leaner.

• 1:06:55Speaker 01

  Yeah, 100%.

• 1:06:55Speaker 02

  So that's why I always tell people, like, one of the easiest ways to have a leaner and healthier body is to focus on just building more muscle. What does?

• 1:07:03Speaker 01

  But we've said it already.

• 1:07:04Speaker 02

  Yeah, yeah. And then what does your audience not know? I think focusing on building muscle is the single most beneficial thing you can do for long-term health, from the following aspects. One, improved cardiovascular function. Like, you don't need to do a ton of cardio to improve cardiovascular health. Yes, cardio is helpful, but so is strength training and building muscle. So reduced risk of heart disease, atherosclerosis. It's the single most beneficial thing you can do for blood sugar regulation, because we store glucose in our muscle as glycogen. So you'll see people who are thin and type 2 diabetics, you know, like, what's going on there? I thought diabetes only happens when you're overweight or obese. It happens when you're under-muscled, relative to how much weight you have. So best thing you can do for glucose regulation is have more muscle.

• 1:07:47Speaker 02

  Bone health, osteoporosis, do you talk much about bone health, specifically for women?

• 1:07:51Speaker 01

  Do I talk about, are you kidding me right now?

• 1:07:54Speaker 02

  Do you? You do.

• 1:07:54Speaker 01

  Do you know me?

• 1:07:56Speaker 02

  I know, I know, I guess I don't know you, Jen.

• 1:07:58Speaker 01

  Yeah. Uh, yes, I mean, both, that's what I'm saying, like, there's such, there's so much.

• 1:08:03Speaker 02

  Listen to how sad this is.

• 1:08:04Speaker 01

  Okay.

• 1:08:05Speaker 02

  Older adults who fall and break a hip, and are, and are admitted into an assisted living facility, I think it's about 40 to 45% of them die within one year from complications from the hip fracture, which is completely, again, don't quote me on the stat, the specific number might be off, but it's a, a large number of people die within a year due to complications associated with the hip fracture. Totally preventable, by lifting weights.

• 1:08:30Speaker 01

  Yeah.

• 1:08:30Speaker 02

  Right?

• 1:08:31Speaker 01

  Well, I think a couple things. Number one, lifting weights is number, is number one.

• 1:08:35Speaker 02

  Yep.

• 1:08:35Speaker 01

  I also think it's important to do functional training.

• 1:08:38Speaker 02

  Sure.

• 1:08:38Speaker 01

  That's another one, that mobility training.

• 1:08:40Speaker 02

  Sure.

• 1:08:41Speaker 01

  I think a lot of times, it's not just lifting weights. Yeah, lifting weights is so much more, it's beneficial, for sure, but working out in different planes of motion.

• 1:08:49Speaker 02

  100%.

• 1:08:49Speaker 01

  So when you're, I think that's undertalked about, if you wanna know the truth. That is something that hasn't been spoken about enough.

• 1:08:54Speaker 02

  And I would say that the two are not different. My whole perspective, actually, this will be a really good topic, is that proper strength training really improves mobility and function.

• 1:09:05Speaker 02

  Oftentimes, people strength train in a way where it's not conducive towards improvements in mobility because they're just using weight that's too heavy. They're limiting their range of motion.

• 1:09:12Speaker 01

  Yep.

• 1:09:13Speaker 02

  To give you perspective, I think most people probably listen to, a lot of people watch the podcast as well. I'm a tall dude. I'm six, four. I'm extremely flat footed. I used to not be able to squat past ninety degrees without coming onto my toes. Just really bad mobility. And my favorite sport to play is basketball. I love playing basketball. I used to not be able to play basketball because I would get intense, intense shooting pain from my hip to my knee. This happened when I was in my early, early twenties, so not age related at all. And I don't experience any of that anymore. I have really great mobility for my height. Like I can easily put my whole hand on the floor.

• 1:09:53Speaker 01

  That's great.

• 1:09:53Speaker 02

  Without bending my knees, I can squat ass to grass, like really good range of motion.

• 1:09:59Speaker 02

  And the only thing I have done to be able to do those things is strength train. But I strength train in a way where I intentionally really push the end range of motion. Right? Like Jen, a lot of people will squat to ninety degrees and come right back up. I used to only be able to do that and I didn't add weight to the bar until I could go all the way down. I can go like my hamstrings touch the back of my calves.

• 1:10:17Speaker 01

  That's a great point.

• 1:10:18Speaker 02

  Exactly.

• 1:10:18Speaker 01

  That's what I thought. That's why I wanted, like, to me, it's not like people miss the other half of the conversations. Like, yes, this is important to weight train and resistance train. Of course it is. But how you do it is so important to.

• 1:10:32Speaker 02

  Yes, yes, yes.

• 1:10:32Speaker 01

  Right? Like, I can tell, you can tell a trainer is a really shitty trainer where they're just adding more and more weight to the, to the bar and the machine when they're training with their clients versus getting them to be able to do full ranges of motion with where they are for lighter weights.

• 1:10:49Speaker 02

  One of the things that bothers me most is when we start working with a client and they are afraid to do certain exercises because they've always gotten hurt. And they're like, and I can't do the exercise because I worked with a trainer. And so the trainer was teaching me how to do it and I always got hurt. I was like, I feel so bad for that person because they've just been so misguided. And they've spent so much money on somebody who wasn't really helping them. Because the truth is that no exercise is inherently bad. Like squats are not bad for you. Deadlifts are not bad for you. They're only bad if you've done incorrectly. And some people, should they do alternatives? Sure. But like, I would love to be able to show you examples of people that we worked with in their seventies, Jen, who were like, I can't bend my knees more than like twenty degrees because of crazy pain. And like a year later, they're literally squatting on a dumbbell, you know, all the way down.

• 1:11:33Speaker 01

  Yeah.

• 1:11:33Speaker 02

  And it's because you just have to learn how to do it correctly, which means come down slowly. Don't just go down as quickly as possible. When you get to the bottom and it's uncomfortable, pause there. Control the weight on the way, on the way up. Push yourself every time to go a little bit deeper rather than just add weight for the sake of adding weight. So there's all these little variables that when you do them correctly, strength training is extremely regenerative. I think the biggest misconception around strength training, one is women think they're still going to get too bulky, which is ridiculous.

• 1:11:59Speaker 01

  Ridiculous, yeah.

• 1:12:00Speaker 02

  But two is that it's harmful if you do it too much or too hard, which is not true at all.

• 1:12:06Speaker 01

  That's good. Okay. So I like that. Give me something else about what you want to talk about muscle and.

• 1:12:11Speaker 02

  So maybe not even muscle, but strength training as a whole. I credit, I think fitness, strength training specifically is, has been my biggest mentor in my life. So maybe getting a little philosophical and deep here towards the end of the episode. But um, so I grew up the majority of my life with a single mom. Had no idea what a healthy relationship looks like. My dad was in and out of my life. My dad and I are cool now, but he's had issues with alcohol and drugs and abuse his whole life.

• 1:12:40Speaker 01

  I'm sorry.

• 1:12:41Speaker 02

  No, it's, it's, I'm so used to it. But yes, it's not, I don't, I don't wish that on anybody, right? So never saw a healthy marriage growing up. My mom, single mom, did the best she could. We had a lot of challenges. I grew up feeling like I was stupid my whole life. Like, I'm definitely, or was, I don't know if dyslexic, like I would get my numbers and colors mixed up. In school, I was class clown. I would always act out. Now I realize it was because a lot of it stemmed from the instability at home. And on top of that, I was chunky and overweight and uncomfortable with my skin the majority of my life. And I say that fitness has been my biggest mentor because fitness for me is strength training. Like that's what I've done my whole life. It would stop me discipline. Here's a perfect example of what I mean by my parents weren't the best example for a lot of these things.

• 1:13:26Speaker 02

  In fifth grade, I was asked to test to be in gifted classes. And I told my dad about it. He was like, why would you want to do that? That's more hard work. So like this whole idea of discipline, nonexistent, right?

• 1:13:38Speaker 01

  That's what your dad said.

• 1:13:39Speaker 02

  Yeah. He's like, why would you want to do that? That means you gotta do more work. I'm like, all right.

• 1:13:44Speaker 01

  And that's why you didn't do it?

• 1:13:45Speaker 02

  No, I did, I did.

• 1:13:46Speaker 01

  You ended up doing it?

• 1:13:47Speaker 02

  My mom has always pushed me strongly academically. But discipline, I feel like is something that I've learned through strength training. Delayed gratification, right? The idea of like doing hard work now and for an unforeseen result in the future. Consistency, all of these skills that are extremely transferable.

• 1:14:06Speaker 01

  Do you know I did a TED Talk on this, right?

• 1:14:08Speaker 02

  I didn't know that.

• 1:14:09Speaker 01

  Did you do any back?

• 1:14:11Speaker 02

  I watch your Instagram content.

• 1:14:13Speaker 01

  Okay.

• 1:14:15Speaker 01

  Okay. Well, on my Instagram content, I did, I did do clips about this. I actually, in all fairness, it didn't come out yet.

• 1:14:22Speaker 02

  Okay.

• 1:14:22Speaker 01

  But I, I, I basically, the fitness TED Talk is called, Why I Believe the Squat Rack Taught Me More Than My Business Degree.

• 1:14:31Speaker 02

  Yeah.

• 1:14:31Speaker 01

  Because of these exact reasons.

• 1:14:32Speaker 02

  See, that just gave me chills. That's what I want to help people realize. That yes, it's cool to build muscle and get in better shape and look better. Like, that's super cool. But it's the actual skills that you develop by focusing on.

• 1:14:44Speaker 01

  It's the life skills.

• 1:14:44Speaker 02

  Yes.

• 1:14:45Speaker 01

  Yeah, a hundred percent. This is, I do a lot of my stuff on this.

• 1:14:47Speaker 02

  And I think strength training is just like such a visceral example of that.

• 1:14:51Speaker 01

  Did you not, if you, you should see what I just posted today. Did you see what I posted today?

• 1:14:56Speaker 02

  No, I haven't.

• 1:14:57Speaker 01

  Okay. Well, you should listen to it. You should put that on your, on your to do list.

• 1:15:00Speaker 02

  On IG?

• 1:15:01Speaker 01

  Yes.

• 1:15:02Speaker 02

  I will watch it right after this.

• 1:15:03Speaker 01

  No, you have, and you have to like and co- if you don't, I don't see a comment from you because that's literally what we talked, what you're saying. I think it's like, to me, this is what I talked about, is that fitness for me isn't about the fitness piece. It's about like, like it's, it's the byproduct of what it taught me in life. But people, and I wanted people to know, like, people, you come, it's the gateway drug, in my opinion, for success. That's how I say it. It's a gateway drug. Like, yeah, maybe you, you show up because you want to get a nicer ass, but you leave a whole different person.

• 1:15:36Speaker 02

  A hundred percent.

• 1:15:36Speaker 01

  And that to me is like the message. The other thing that's interesting, I don't know if you know this, because well, I, I told you before we started, your whole thing about Strong Is The New Skinny, like, that was like a book I wrote, a bestselling book. Like twelve, ten years ago. I'm like, did this guy just, are you guys, are you just stealing all my content?

• 1:15:52Speaker 02

  I tailored, I tailored my topics to your expertise.

• 1:15:57Speaker 01

  Sure. Okay, okay, okay.

• 1:15:59Speaker 02

  I'm not trying to rip you off over here, Jen. The last thing I was going to say with this whole strength training piece, because I, I do think it's like, it's who you become and it's also the ripple effect of the impact it has on the people around you.

• 1:16:11Speaker 01

  That's a great point.

• 1:16:12Speaker 02

  This is a really cool story that for me is incredibly touching. I'll say his name because he's not anybody on social media. One of our clients, his name is Axel.

• 1:16:20Speaker 01

  Rose? Just kidding. Axel Rose, sorry. You don't even know who that is, I bet. Do you?

• 1:16:25Speaker 02

  I know the name, I don't know who it is.

• 1:16:26Speaker 01

  Oh my god.

• 1:16:27Speaker 02

  Jen, check me out. Listen, listen. My wife roasts me for this twenty-four seven. I don't know any celebrities. I don't know any actors. I don't know any social media people, except like the people in my bubble. I just don't pay attention to anything.

• 1:16:36Speaker 01

  That's really good. But Axel Rose is like, was the lead singer of Guns N' Roses.

• 1:16:39Speaker 02

  Okay, I love Guns N' Roses. I know who he is. I know who he is.

• 1:16:43Speaker 01

  We're going to have to stop this podcast.

• 1:16:44Speaker 02

  I like Slash, the guitar player, because I play the guitar. You don't know who Slash is? Come on, Jen.

• 1:16:49Speaker 01

  I don't know who Slash is.

• 1:16:50Speaker 02

  I'm messing with you.

• 1:16:51Speaker 01

  Oh, I know, I know who Slash is, but Guns, Axel Rose, it's like me saying, do you know who Michael Jackson is?

• 1:16:56Speaker 02

  Of course I know Michael Jackson.

• 1:16:57Speaker 01

  Okay.

• 1:16:58Speaker 02

  The goat.

• 1:16:59Speaker 01

  Well, no, Axel, okay, anyway.

• 1:17:00Speaker 02

  My four year old loves Michael Jackson now, too.

• 1:17:02Speaker 01

  That's what's crazy. He's like, anyway, we're digressing. Okay, because Michael Jackson has a had a resurgence. But people seem to have forgot all the charges against him. But anyway, let's go.

• 1:17:10Speaker 02

  So this is, this is what I think fitness does for people. Axel came to work with us for weight loss, whatever. Didn't really have a love for working out at all. He actually like did not enjoy working out. Committed to the process. Six months later, he was strength training in his garage at home. Six months later, his teenage son started asking him if he could work out with him. So now he's working out with his, I think fifteen, sixteen year old son. And then a couple of months after that, his, he said that his son was naturally like shy and timid, and timid. His friends at school started asking his son for training advice. And then he felt cool and like he belonged with this group. And what he told me, he was like, Joey, never in a million years did I think I would bond with my son over exercise. Like for me, that gives me chills.

• 1:17:54Speaker 01

  That gives me chills too.

• 1:17:55Speaker 02

  That is, that, that is what I want people to realize of like.

• 1:17:58Speaker 01

  Beautiful. I love that.

• 1:17:59Speaker 02

  It's like, listen, it's fucking hard to get started, right?

• 1:18:02Speaker 01

  I love that reason.

• 1:18:03Speaker 02

  Yeah. But you just don't see, you don't see beyond the horizon of like what's actually possible for your life when you focus on fitness.

• 1:18:10Speaker 01

  Well, I think it's with anything, right? Like, you know, I have a thirteen year old boy who wants nothing to do with his mom, right? But the one thing that actually is kind of connecting us now or bonding us is because I have a thirteen year old boy who is now much more focused

• 1:18:26Speaker 02

  Yeah.

• 1:18:27Speaker 01

  on having, being fit.

• 1:18:29Speaker 02

  Yeah.

• 1:18:29Speaker 01

  And having like, you know, being broad and like all, and like having, like looking a certain way. Because he likes, he's starting to like girls.

• 1:18:39Speaker 02

  Yeah, yeah.

• 1:18:39Speaker 01

  So what do we have? What's the only common theme we have?

• 1:18:43Speaker 02

  Getting jacked.

• 1:18:44Speaker 01

  Was the only thing that I can add to the conversation? He comes to me, he's like, mom, like I never, like, should I have protein shakes? What should I put in my protein shake? What's a good exercise for that? And I'm like, oh, so we now exercise together, be it not often. But it's starting and it's, I, like, I really kind of appreciate what you just said about Axel. Because that in its, that in its own right, you know, the fact that you can bond with somebody or you can, like, I actually believe also, besides the sons or whatever, that community, like when you're around, like, you, you kind of, you know, overall, like the like minded people that you attract

• 1:19:26Speaker 01

  or like that are, that you kind of associate with because of this. Because of people who are naturally disciplined, who are people who are patient or team players or whatever it is, you know what I mean? I think it's definitely the ripple effect.

• 1:19:42Speaker 02

  Community is super important.

• 1:19:43Speaker 01

  Community.

• 1:19:44Speaker 02

  And yeah, we can end there. We try to, we try to incorporate as much community as possible with our clients because a lot of people who struggle with their fitness don't have anybody in their personal lives who they can rely on for fitness either. So like when you're part of a group of people that are going through the same experience, the same challenges, it makes it that much more enjoyable and easy overall.

• 1:20:05Speaker 01

  I totally agree. I don't even have to ask you this question. Cardi or lifting? We know you're going to say lifting. I know. That's like an obvious one. Why do people know exactly what to do, but they still don't do it?

• 1:20:17Speaker 02

  God, that is a loaded question.

• 1:20:18Speaker 01

  I know.

• 1:20:20Speaker 02

  I think oftentimes, okay, I will do this as succinctly as I can.

• 1:20:24Speaker 01

  Please.

• 1:20:25Speaker 02

  Knowledge alone is not enough. First off, a lot of people think they know what to do and they don't. Okay, because like Dunning Kruger effect, we think we know more than we actually know. But from my perspective, I think oftentimes, Jen, people don't take time to reflect on what their actual priorities are. I think that's a big one. I have a lot of conversations with people around just getting to the bottom of why they're trying to do what they're trying to do in the first place. I think when you're really clear on that, it helps you identify what your actual priorities are and you realize health is a priority. I think another part is lack of accountability and support. It's so easy for us to give up on ourselves, right? Like if you're a busy parent and it's not excuses, but it's the reality of life. And you have to provide for your kids and work and you really prioritize your profession.

• 1:21:09Speaker 02

  It's easy to just be like, oh, I'll skip my workout today because I can just get some more work done. I think that's where, again, being really clear on your priorities is super important. So I think a lack of accountability, a lack of prioritization, a lack of a deep enough desire to change. Oftentimes, people only change when something really scary happens. So if you are a little bit overweight and you don't focus on your fitness, but like you're naturally a confident person. You don't really feel bad about the fact that you're like, there's nothing really pushing and driving you to change. Because you also don't know how good it feels to be in good physical shape.

• 1:21:42Speaker 01

  You don't know what you don't know.

• 1:21:43Speaker 02

  Exactly, exactly. So a lot of people wait till they have a freaking heart attack to make a change, which is so sad. I think it's a combination of those variables, honestly.

• 1:21:50Speaker 01

  I, I, I, I think that is a, I think that that's accurate too. You're not wearing any wearables. You're not wearing an Apple watch. You're not wearing an Oura ring, a Whoop.

• 1:22:00Speaker 02

  I am like the least fitness, fitness person, Jen.

• 1:22:02Speaker 01

  Well, no, no, no. What I was going to actually say, which is really funny, a lot of the most fit people I know don't do any of this nonsense.

• 1:22:08Speaker 02

  Yeah.

• 1:22:09Speaker 01

  Which is funny. Like, do you believe in tracking your sleep, tracking your calories, tracking your blood sugar, tracking your?

• 1:22:17Speaker 02

  I don't think those are all on the same playing field. My perspective is, so when we look at the research, the people that are the healthiest and in good shape, or let's say, let's put it this way, people that maintain weight loss, they track something. So that something can be your steps. It could be your protein. It could be your weight. Like, I don't track my calories, but I weigh myself because I don't like letting myself get above 220. So I weigh myself every day. It doesn't bother me at all, right? I wake up, I weigh myself, and that's what I do. I think tracking calories is a very useful tool for a period of time to learn about your own eating behaviors. Because a lot of people have no idea, right? They're just like, orange juice, healthy. It's like, sugar bomb, lot of calories, right? So I think it's a really useful learning tool. I don't think it's something you should do forever unless you want to do it forever.

• 1:23:00Speaker 02

  I know people that like tracking their calories. Other things like tracking your sleep, I don't think it's bad. I just think we become so obsessed with data. It's like if you wake up tomorrow and you had bad sleep, what can you do about last night's sleep?

• 1:23:12Speaker 01

  I know. Do you know what actually happens? I forget to check the data that I have on my, like, I'm wearing this ring now because of the aesthetic of it.

• 1:23:19Speaker 02

  Yeah.

• 1:23:19Speaker 01

  And I'm like, oh shit, I forgot to check my sleep because it doesn't help me. Me knowing that I have a score of 68 versus 88, all it does is get me pissed off.

• 1:23:29Speaker 02

  Yeah.

• 1:23:29Speaker 01

  Like, oh crap, I slept like shit. I knew I slept like shit. So what's the benefit to that? Like, just having the data, just so you can be annoyed with yourself?

• 1:23:38Speaker 02

  For some people, I would say it is a reminder to prioritize your sleep habits. Like, I think for some people it's helpful in that way. But yeah, I think most times we just get too obsessed with numbers. I forget who said it. There was a sleep expert I was listening to on a particular podcast. And it was like an hour talking about sleep metrics. And then at the end, he was like, but honestly, if you go to sleep and you wake up and you feel good, you're good. And if you wake up and you're tired, you didn't get good sleep. It's like, yeah, it really is that simple.

• 1:24:03Speaker 01

  But everything is like, like, common sense isn't so common anymore. You know what I mean? Like, we, it's, we all know this is the problem, right? Like, too much is becoming too much.

• 1:24:15Speaker 02

  Yeah. Yeah.

• 1:24:16Speaker 01

  You know, that's why when you said earlier, like, oh, I don't know any of these people. I don't know any of this. God bless you. The less you know, the better. I don't think you knowing every social media person and this celebrity and that celebrity is going to help you in any way in your life, really. You know what I like to watch on social media?

• 1:24:35Speaker 02

  What?

• 1:24:36Speaker 01

  Comedy.

• 1:24:36Speaker 02

  I like comedy and all I get on my social media is food.

• 1:24:40Speaker 01

  Oh, you have food? Okay, I get so much.

• 1:24:41Speaker 02

  Sushi and steaks like nonstop.

• 1:24:43Speaker 01

  Oh, I get tons of comedy.

• 1:24:44Speaker 02

  Yeah.

• 1:24:45Speaker 01

  Yeah, a lot of fitness, but I also get a, but I, I get a lot of comedy and I get, actually, I just get a lot of comedy.

• 1:24:51Speaker 02

  Yeah.

• 1:24:51Speaker 01

  I love it. It's like my favorite things. That's what I always heart when I get it.

• 1:24:54Speaker 02

  Laughing, one of the best things for your health.

• 1:24:56Speaker 01

  I was going to say, that's what I did a whole, stealing myself. I say laughing is the best thing, best thing for your, for longevity is laughing.

• 1:25:05Speaker 02

  And it feels great.

• 1:25:06Speaker 01

  Yeah. Well, who doesn't like to laugh?

• 1:25:08Speaker 02

  So one of my favorite things to do is shit talk.

• 1:25:09Speaker 01

  Yeah.

• 1:25:12Speaker 01

  Me too. Okay, I think that's good. I know we got to like wrap this, but, um, okay, Dr. Joey. Where do people find you if they want to know more stuff about you?

• 1:25:21Speaker 02

  So Dr. Joey Munoz on pretty much all social media platforms.

• 1:25:25Speaker 01

  After you just finished saying that, like, I can't.

• 1:25:28Speaker 02

  YouTube, Instagram, podcasts, and then two things. One is if somebody is interested in working with us, you can head over to strongstandard.com. That's our coaching page. And just submit an application and we'll see if we are a good fit to help you. What I always say though is before encouraging somebody to reach out to work with us is to learn more about our philosophies to see if we're a good fit. For those of you guys listening, if you are on Instagram and you comment the word Jen on any of my posts, I'm going to send you over my ebook. And you can learn more about what we do, how we do it, nutrition, training, all that stuff, to learn more about what we do before deciding whether or not you want to move forward with coaching.

• 1:26:04Speaker 01

  Don't put the pressure on me. You can do it or not do it, but, all right. Thank you so much. I appreciate you being on the, on the podcast. You were a pleasure.

• 1:26:12Speaker 02

  Thank you.

• 1:26:13Speaker 01

  And good luck with your, I guess, your continued health journey.

• 1:26:18Speaker 02

  Thank you, thank you. And thank you for having me on. This was a ton of fun.

• 1:26:21Speaker 01

  Absolutely. Now go to the next podcast.

• 1:26:23Speaker 02

  Yeah, gotta drive.

• 1:26:24Speaker 01

  Yeah.