Episode 71 - Pushing Limits: Understanding the Psychology of Human Performance in Fitness - Ry Hickey

Kevin Davis and Ry Hickey delve into their personal journeys in nutrition and fitness coaching, highlighting the importance of understanding nutritional science and the satisfaction derived from clients' progress. They discuss the challenges of personal training, such as demanding hours and emotional strain, and stress the necessity of accountability in weight loss coaching. The conversation also explores the limits of human performance and the psychological aspects of surpassing perceived barriers. Emphasis is placed on incorporating strength training, cardiovascular exercise, and nutrition management into a balanced fitness routine.

Highlights:

Personal Journeys: Kevin and Ry share their transitions from sales and other careers into full-time nutrition and fitness coaching.

Challenges in Coaching: The demanding hours, emotional toll, and need for accountability in personal training and weight loss coaching are discussed.

Human Performance: Exploration of pushing physical and mental limits in fitness.

Fitness Routine Essentials: Importance of strength training, cardiovascular exercise, and proper nutrition.

Online Coaching: Benefits of online training and the use of technology for accountability.

Industry Critiques: Addressing misinformation in the fitness and nutrition industry.

Personal Accountability: Balancing autonomy and accountability in achieving fitness goals.

Societal Health Issues: Discussion on obesity, influencers, and personal responsibility in health.

Practical Advice: Recommendations for daily steps, strength training, and nutrition for optimal health.

To learn more about Maxed Out Man and to maximize your potential, visit www.maxedoutman.com or connect with us on Social Media:

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Transcript

0:00
if you're 100 PB overweight you still have value you're still beautiful in your own right all you know all of these
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things as a human being however you are slowly committing
0:12
suicide welcome to maxed out man helping you become the man you were made to
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be hey guys this Kevin Davis from the max out man podcast and today I'm here with Ry hickey I'm excited for him I'm
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excited to talk about nutrition and fitness and health and all these different things that he's an expert in
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uh and uh I'm super excited for him to be there be here first of all before we get started don't forget to go to maxed
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out man.com you can find other episodes of this podcast there and on Spotify apple and anywhere else that you listen
0:43
to your podcast which I think for most people there's only those two right Spotify and apple um but make sure you
0:49
go there check out the courses and the coaching and community and everything that we've got going on there so uh hope you'll do that as well I'm going to read
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ry's very extensive bio that he gave me which says Collegiate athlete turn
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nutrition coach so it's probably that's probably a
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record for the shortest for the shortest bio that I've gotten on this show which
1:14
is great because that's you know it's succinct it tells exactly what exactly who you are and what you do but if you
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can give us that backstory on who you are how you got here you know why you're
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doing what you're doing now and and just kind of fill this in cuz that helps give us the context
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right it's nice to hold the belt now for the shortest bio on Max podcast thanks
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for having me Kevin the short I guess a little bit
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more extensive bio for me is that I like I said was a like you said was a
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Collegiate athlete and got into sales for about a decade
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and kind of had this felt sense of not
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belonging in that profession and really like it was
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slowly sucking the life out of me I'm always been a very passionate guy always been interested in
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nutrition and reasonably fit and for that reason had a lot of people in my
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vicinity come to me for advice and at one point don't remember a very acute
2:33
situation but it was a fairly abrupt realization that I was preaching
2:40
nonsense it was like I was the one who was jumping from fad to fad and trying
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whatever was being promoted by the the latest influencer so to speak and so I
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thought you know what I'm gonna start chipping away at this on the side so while I was still in sales I started
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getting certified um with Precision Nutrition did their level one really
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enjoyed that started understanding the actual nutritional science as opposed to getting pulled in
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the various directions of of the latest fad and that led to taking on a few
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clients on the side and then doing their year-long level two
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certification and that was probably maybe six six years ago and it it
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snowballed it became a full-time thing and I have not looked back since and I'm
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very grateful for that so that's my background and that allows you like
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being a passionate person is it is it the what is it that you enjoy the most is it the programming side of things is
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it is it actually seeing that progress and seeing those light bulbs come on um you know what is it that kind of drives
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that for you that that's a great question and as
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much as I would love to [ __ ] you and say that it was just this this huge
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altruistic right yeah man no it wasn't it was initially probably not probably I
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think it was qu it was a very self-serving initiative I would I knew I
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didn't like sales I was like I don't want to be a sales rep forever and I had all this passion that
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was not being leveraged in the way that I knew I
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could and so I had this vision of of getting
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into coaching and maybe doing it online and being having the flexibility to do it remotely that was before the whole
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covid craze so my timing I was very fortunate in my timing to be quite honest in terms of having that foresight
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to think I want to make this a remote thing but it was serving and
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then and then I got into it and it was a beautiful and very
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challenging exercise of dealing with humans which I did in sales but not to
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the intimate degree that coaching is you're so it's such an intimate thing you're getting right into the lives of
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the people that you're working with and that is what
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spurred this deep passion or borderline obsession
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with just human behavior because it actually transcended Beyond nutrition I realized that you can know all there is
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to know about nutritional science but the most important piece is
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the relational piece and helping someone actually do what they already know they
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want to be doing big picture right if you take any individual and say list out 10 things that you think the most
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abundantly healthy and energized individuals do
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daily that individual would make a list and then if I said how how often are you doing those most people are doing like
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less than five of those things on the list so people to a large degree know
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what to do they just require a variety of different ways of looking at the way
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that they're interacting with their environment and the people within it and
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that's that's my new newest kind of passion I've actually gone back to school for part-time to enhance what I
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already do but I'm studying psychology because I have a just like I said a
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borderline obsession with with human and animal behavior yeah and that's you know
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it's it's funny that you talk about sales right and and because ultimately
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almost everything we do in life is sales of one one type or another right because I'm I'm trying to you know even on this
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podcast right like there is there is a subtle sales process in in trying to
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connect with you over over the you know this podcast and trying to connect you
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then with the with the listeners or the viewers or whatever and so that that
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process always fascinates me because really at the end of the day we're selling everybody kids sell Us sell
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their parents from the age of you know as soon as they can manipulate us which is basically out of the womb um you know
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you know and all that but but we all we all do that and so I think that that's interesting that if you were good enough
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to stay in sales for as long as you did that probably actually transfers into what you do now even though it's not
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salesy right like one of the I've got a buddy of mine that is like a the consument like he was a pharmaceutical
7:49
guy right like so like those guys are like salespeople on steroids sometimes
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true but just they're they're just crazy salespeople right so you have to tone them down I'm always like look I don't
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do salesy right like I do authentic connection and networking and all that stuff and so but I think that's the
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difference because you can you can be the sales sales guy uh and because you're selling them on this Behavior
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change but you don't do it from a sales standpoint yeah you're bang on I think
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for me it was I in hindsight I don't know for sure there's a lot
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of aspects of you know our own COG and psychology that I think we're wise to be
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skeptical of of like memories and how we kind of you know fall into the cognitive
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bias traps and so forth in hindsight I think I was a pretty shitty sales
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rep and and and yet to your point when I got into something like coaching that I
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was very very into very passionate about and and literally consumed my life for a
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number of years that's been the biggest challenge for me since transitioning into coaching is striking that balance
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between when do I turn off and so forth um but that's when I was able to to to
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Really Leverage The Social and relational and sales skills that I had
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developed as a sales rep over the years but not to the degree in sales that I
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would have wanted to do it's just they've now I've taken those and really leveled those up now that I'm coaching
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and there's still always just an endless amount of improvements to be made and and you
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know adjustments to be to be made for each individual right everybody's so
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different yeah and I think you know that's that connection and and actually quote unquote selling something that you
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truly believe in is is such a such a different dichotomy than like hey here's this widget right like I I have this and
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then I have multiple online Ecom businesses and so like it's this like do I really want to sell this thing yeah
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well it helps keep the lights on right but you know that that kind of thing but if I'm helping someone and I can see
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someone go from like hey I'm I'm on the brink of divorce right like we're we're gonna get divorced and I can help that
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person um guy in this case help that guy get out of and it's in this case it was
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driven by that guy and then to say look my wife and I are doing better we're not perfect but I'm no longer in that place
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that I was before you know that that now has been really cool and passionate for me I think I told you this on on our
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last call that we had some technical issues so we had to reschedule but um my background actually as my degrees in
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exercise physiology and I was a personal trainer ran health clubs and all that and as a personal trainer I did like 11
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or 12 clients a day five days a week which is way which is way too many by the way um but all of that is relational
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right and so and what I and I wasn't the best trainer I've never been the best at whatever I do but the relation side the
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relational side is something that I really leaning to I remember this guy that was 91 when he started coming to me
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and he literally could not set up if you if if he laid on the floor he had a very
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very difficult time getting up off the floor like that was his Baseline right and we were and after like literally
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like eight weeks he was doing crunches and he was doing reverse crunches and was able to kind of jump up off the
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floor and like I was like this is amazing and it and it showed what the human Spirit can do but it also shows
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what the human body can do man I mean I'm very curious about
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your your journey out of from your exercise science degree to training to where you are now to that to the your
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point though I mean I think that's in in my space and your space the one that
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you're you know historically trained in you know the deal I'm sure you pay
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attention enough attention to the fitness and exercise and nutrition space to know that I'd say especially in the
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in the fitness space the exercise science space oh man you can just get so
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wrapped up in the weeds and things change all the time how
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what's the rep range for optimal hypertrophy and all this stuff um people
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over complicate things and to your point and your example with that 91y
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old it's like you don't you may think as a
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trainer you got to know everything and to be the best trainer you have to have the most amount of knowledge that is
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complete nonsense it's like if you have enough awareness and knowledge to
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Do no harm to the individual and then you have the the
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social and relational skill set to get them bought in such that they're like I
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like going to see Kevin and he's you know and you're adjusting that to suit
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his or her personality such that they keep showing up I mean that's to me what gets you in
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the upper echelon of the best trainer it's not the individual who's
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spent years in the lab those those I mean all of those various personalities
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within an industry or field they work cohesively because some will gravitate more towards the research side and those
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researchers will inform the boots on the ground
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individuals you know I'll pay attention to a lot of the obviously nutritional scientists and then and then I have to
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also put my own spin on things to some degree CU their vernacular and what they're discovering I could repeat it
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verbatim to my clients and they'd be like what did you just say I have no idea so you have to like there's degrees
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to it and it's sort of this okay now I take that information and think about
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how we can actually make it how we can actually integrate it into a lay person's life if that makes sense
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yeah it's like here's this lipid molecule and lipase and lipos and all these different things like you're not
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gonna you're not going to go explain that to someone when you're trying to explain you know the basics of nine
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calories per gram four and four right like that exct how you do it but I think that's what they do I think I you know I
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graduated from college in 1995 and I started training in like 97 so this was like Tony Little Susie Susan
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powder and all this like lowfat everything which you know we all everybody was bought into right like
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that was and what I think we miss is that that was probably the beginning of our food quality just going to Absolute
15:02
crap because that's when they started manufacturing food in a way that they
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could have have it Sati you know have it Sati uh without the fat right they
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started throwing in sugar and more High frose corn syrup and all this stuff but all that to say I'm a big fan of Lane
15:18
Norton I don't know if you listen to him too much but he's kind of he's kind of the governing [ __ ] detector for the
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Fitness and Nutrition industry at present and I've known I I have a friend of a friend of a good friend of his and
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I've met him but I don't know him personally but I'm always like this is this is going to be good the way he does
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deadlifts though is super weird if you ever see his Instagram yeah but like he gets all that
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like super pumped and like running around do doing his like nose uh his
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like smelling salts and all like whatever whatever works for you but it's like all right I'll skip to the sciency
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part with himself up for sure yeah but it's so crazy I said back then I was
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like I wish I had no morals and ethics because in the next 10 years I could be a billionaire because all I have to do
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is and I'm a marketer right so all I have to do is come up with a product that I can tell people does XYZ and
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they'll pay me a billion dollars right like that's but however I can't say that because I know it's BS and I I think
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that and we're going to continue to deal with this and I think now the the good thing for those kind of people is that
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there's so much information that it gets really easy to complicate something
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that's not that complicated yes totally I mean it's like
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the Norton's a great example and I agree with you he's kind of the at the
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Forefront of the myth and misinformation debunking online
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because it's just so prevalent it's like create fear around something and then
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have you know build up that audience with very um
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polarizing you know fear mongery messages and then have a product that solves that problem like a supplement or
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a program or something and it's people are very successful at that from a monetary standpoint and I'm with you in
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terms of not being able to bring my myself
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ever to you know make claims that an actual scientist would be like that is
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nonsense you know what was like I'm curious what uh
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what that transition into into marketing was like for you what do you market now
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so I have nine brands at the moment so most of them are so I have a couple of
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patents on some physical products in different Industries um we sell off-road products and then I sell information
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products basically with Max down man that's kind of the information side of things I had a vacation rental course
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that I did and and so but it it's you know a lot of it is physical products at
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this point um so but I could never bring myself to say hey lose 50 pound first of
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all the shake weight is the greatest example of marketing of all time yeah the
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f I I got to think they did that crap on purpose and if you don't know what the shake we if you don't know what the
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shake weight is please go look it up you know if you're under the if you're the like Sol all your problems yeah Jack
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Jack is a funny name funny word to use
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use use use in that case but yeah so I my transition out of the fitness
18:45
industry was kind of interesting because I actually so I was a personal trainer super successful I got a I got my first
18:51
major club and I had two of them at like 23 years old and so I was running health clubs at 23
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um and but that's like if anybody that's spend any time in the fitness industry it's not familyfriendly it's 5 to9 11:1
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and 5 to 9 like those are your those are your hours which basically means it's 5 to 5:00 am to 900 PM is your day and so
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when my wife got pregnant I had an opportunity to go work for a company early on in the
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technology meets Fitness field and so we moved back east and I helped grow that
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startup and this was back in the dotc days and and all that but that's that kept me in the fitness industry for a
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long time and then I kind of exited exited out of that but that was that was a fun transition into doing something in
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Fitness in technology uh and kind of putting those things together very cool nice man yeah
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it is it is that seems to be such a common theme with the personal training
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it's it baffles me at how many I would think amazing trainers
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eventually just had to exit the industry because the hours the hours are just
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absurd right who can sustain longterm like a split shift where you're only
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free time is some is a chunk in the middle of the day it's just very unless
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you're running a gym and doing it with your partner and you make it work or whatever it's just uh it's a difficult
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thing which is why it's neat now with the online world I kind of skipped the whole like I am a certified personal
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trainer but I skipped the whole you know doing a extensive bout of personal
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training I like worked in group fitness and ran a few group fitness classes and
20:46
did some personal training but I I just always had this because I was late to
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the party I wasn't like a 20-year-old getting into personal training I was a third 30-year-old
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making this scary transition and leaving my golden handcuffs with a comfortable
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paycheck in sales I was like yeah I don't want to go I'm not going to go and just like this
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is too big of an opportunity online to make it feasible and sustainable and
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relatively normal hours so I went that route well and good on good on you for that that mean that's super smart
21:23
because I mean like dude like I said I'm doing 12 clients a day I'm a glorified spotter for the most yeah yeah yeah you
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know however one of the things as a trainer and I think one thing that gets a lot of people both online and in
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person is just you give a little just it's almost like you become their there's a lot of counseling involved
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right like you know I had had women that was that were having trouble on their marriage which if you're a personal
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trainer and that happens be super careful about those discussions by the way like I had to like super have my
21:54
guard up but you give a little piece of yourself all day long long and so then
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by the end of the day like there's not there's not much left to give to anybody it's a great single
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person's job I can't imagine trying to do it you know as a as a newly married
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and which is why I got out of it but you know trying to maintain relationships and all that is just seems Seems super
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difficult for sure that yeah the online the online stuff I mean is so awesome now like I would have loved to be able
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to do what you're able to do now back in the day cuz it's just talk to me about
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like how that online process works and what you like about it what you don't like about
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it good question and I would
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say the online process when done
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effectively fills in a lot of the gaps that personal training misses in terms
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of continual accountability I'm sure you had this
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experience cuz so many personal trainers do
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where you get into it to affect change
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in people and so if I'm training Bob or sue for 12 straight months yeah we
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develop an amazing Rapport but if if they're not managing
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their behavior and nutrition outside of that one-hour session three times a week that we do in the gym
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then we're not going to see the progress that they want to see and you want to
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see for them so online using systems and as long as the
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individual has some degree of technological savviness and there's ways
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around that too I've worked with some older clients and found ways to kind of make it
23:54
work then you can have that sense of like hey the
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accountability and the program and the goal doesn't go away when I leave the
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gym it's still going and I have my check-in with Ry and we continually
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message and I'm you know what I mean so there's ways to it's different for everybody but but I use like a you know
24:22
like a weekly check-in process and you know that includes like a form where
24:29
they fill out that gives me sort of a you know pulse check on what what their last week entailed what's coming up for
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them what makes sense how adherent were they to various nutrition targets habit
24:43
um guidelines and so forth and then you combine that with messaging you combine
24:49
that with technology that allows you there's some pretty cool stuff as I'm sure you know out there with delivering
24:56
workout programs and nutrition parameters and um and then
25:02
this Zoom like or or video calls you know onetoone connection is something that I
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think that I myself as a early coach online
25:16
tried to kind of like you know systematize everything and
25:21
swung to far on that end and I think there was a lot of flash in the pan
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influence ERS online who made a ton of money selling a templated program with like zero client contact and all
25:36
systematized stuff I think moving forward in this day and age at least for
25:42
the next few years it's changing so fast but I do see there still being a space
25:50
for a higher end like more expensive on to one individualized
25:57
program where you know it's me cuz I'm showing up on this call and I'm saying hey Kev tell me how the week went did
26:03
your feedback make sense walk me through what that's going to look like specifically in terms of managing your
26:09
challenges on the weekend or your sleep issues or whatever it may be that we've
26:14
honed in on and think is the the biggest opportunity to move you in the direction you want to go so that I think people
26:23
have been burned a lot with that sort of man I signed up and and then didn't hear
26:29
from the guy or just got a bunch of automated messages and it didn't feel like it was an actual person there I
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think that's kind of where it's going so what I don't like about it is the the
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lack of you know in-person connection like I'm very transparent
26:48
about that it's a bit of a lonely gig I think for any remote worker you have to
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be cognizant of of getting your social fit
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outside and for me as a I don't love categorizing myself or others but I
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would say I probably default more towards the introverted side if left my own devices I do kind of like yeah a
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default to time alone so I have to be very like extra conscious of you know
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going out and seeing people in person and um because I don't necessarily get
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that it's a bit different on a on a video call than it is being right there in front of them you know yeah that's
27:34
got to that's I mean that's got to be a big challenge I always say I'm an I'm an introvert that plays an extrovert on the
27:40
internet that's like my you know because I I I really am more introverted but I
27:45
can I turn it what I call turning it on right like you can which all of us do um
27:51
but not in a false way but just that's that allows me to give more energy towards that but yeah as a as an
27:57
introvert and I've worked out of my house for 25 years so I totally understand you know what you're what
28:02
you're saying and we have long Winters here like you do in Canada and you know it's just all all of that stuff right you got to be very deliberate uh about
28:10
it talk to me about the accountability piece right so one thing that's interesting like I actually am working
28:16
with a and I I have regularly right and it may surprise some people but like I'm
28:22
I know what to do but I work with coaches and personal trainers to help me do the things I know what to do right
28:29
and that's the that's the accountability piece of that so I want you to talk about that but I did want to say yeah to
28:35
your point essentially a lot of these guys are just giving people math equations right all right so it's it's
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40 40 30 30% it's 10 calories per pound of body weight it's one to 1.3 grams per
28:50
pound you know per pound of body weight it's like all it's like all right so basically you're just giving me math to
28:56
do yeah like like I don't you know that doesn't really help me it kind of helps set the set the basic parameters but you
29:03
know so feel free to comment on that but I'm I'm curious about the accountability piece because we were talking about human behavior before you know I'm a guy
29:10
that that I know what to do I know what to eat what not to eat what's beneficial to me what's not beneficial but my wife
29:17
is a Baker and so like you know dude and she she suff she goes through the same
29:23
thing because like there's just I love sugar like I don't I don't drink or smoke or caffeine I do caffeine but I
29:29
don't do anything else but sugar is my drug so I need that accountability that
29:35
if I to put that thing in my mouth I have to tell someone that I put that thing in my mouth not not not that it's
29:40
always a bad thing but it I if it's not helping me get closer to my goals or keep me at my goals
29:46
right yeah man I mean it's it's like I'll give you the as as concise as
29:54
I can I'll probably fail at that as I usually do but we got plenty of time the
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um awesome so the way that I try and think about it I I've and I do to be
30:08
completely transparent I mean I think about this a ton because my goal when I do work with
30:15
someone is hey this might take a year it might take three years but like my goal
30:22
is for you to eventually have such a strong grasp of progressing through the
30:28
various stages of you know behavioral awareness to understanding that what's what your
30:35
what your food is comprised of to being consistent and you know adherent and
30:42
executing a plan a fairly detailed plan for x amount of months until you hit
30:49
your goal and then sustaining th those that progress progress I should say but
30:56
um but I guess my basic thoughts are like so I'm a big
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fan of um self-determination Theory which is like a sub theory of psychology
31:11
and it states that for you know a fulfilling life a
31:18
human being needs to feel competent in what they're doing they need to feel
31:25
like they have a sense of autonomy and and a sense of
31:30
relatedness so the autonomy aspect is I think tied most
31:37
closely to the accountability piece because a lot of people and I do think
31:42
that to some degree we all need some form of accountability there's
31:48
just no getting away from that because coaches get coached and to your point
31:54
it's like I'm the exact same way like I I can't
32:00
just set a goal for no reason and be like I'm G to get shredded by myself and
32:07
not tell anybody about it and and just like I need something right I've got a
32:14
work Retreat for the company that I consult for I coach for suprahuman in
32:19
Arizona coming up so I'm currently in the throws of like pretty you know deprivation level calories for me and um
32:28
would I be doing this if I didn't have this like pool party with a bunch of my colleagues who are shredded and jacked
32:35
no absolutely not that's enough accountability for me to do that but the autonomy piece I think can be worked at
32:43
such that at least viewing everything on a spectrum some feel like they have to have some
32:51
goal just to keep things at like a baseline of Health you know what I'm saying like
32:58
I wouldn't ever push myself to get really really lean because arguably past
33:05
a certain point it's actually not really that healthy to look amazing by today's
33:10
standards in the fitness industry the people you see on a bodybuilding stage are not healthy at that point they're in
33:16
a terrible terrible physiological State like yeah we all know if you want to
33:23
beat one of those people up by the way that's like do it between like 10 days and zero days of a show CU like they
33:30
literally have no energy whatsoever they're they're to you could steal from them you could push them over you could
33:35
do whatever you want to them because they have no energy 100% they look powerful but they're vulnerable they're
33:41
like children at that point yeah yeah so I guess the um yeah the the if I were to
33:49
take like I have typically work with kind of general population clients and so for them there is an opportunity to
33:57
help them shift eventually and I talk about this from the starting phase if
34:02
someone has really let their health slip to the point where they're you know extremely overweight or
34:09
obese they yes will leverage accountability in the beginning but I'm also going to tell them up front and say
34:16
my goal for you is to develop your autonomy so that you're making these decisions on your own and as a practical
34:23
example A lot of people will say you know I ask this a lot like how can I support support you in accomplishing
34:28
this if we have a conversation and you say okay I see why I want to do this behavioral change I know how it's
34:36
connected to my objective here's what I'm going to do specifically here's the steps involved
34:42
and then the last kind of piece being like okay how can I support you in doing that a lot of them will say something
34:47
like message me every day or or stay on me like whip me it's like and my
34:53
response to that is I care about you too much to do that and the reason is is
34:58
because if I do that you become reliant on my being there my accountability your
35:06
commitment to me and that's longterm going to completely sewer you
35:11
to the point where once you transition out of being coached I'm no longer there so what do
35:17
you do then this is why people lose a bunch of weight and then leave the program they do some Challenge and then
35:24
they regain more weight because all of those little bits of daily or weekly or
35:32
bimonthly rewards and reinforcement positive reinforcement from their coach
35:37
or whatever those are all removed at once and so I try and think about things
35:43
from like a big picture standpoint in saying let's leverage accountability in the beginning so they know hey rise
35:51
watching and I'm paying attention to what I'm eating now I'm paying attention to how I'm moving and behaving and so so
35:58
forth but eventually we're going to taper down the amount that you or my
36:05
client like rely on my touch points such that their autonomy is is more and more
36:12
strengthened um so that eventually I feel confident and they feel confident to just go off and and at least remain
36:19
at that Baseline health and then if they were to say I want to get really ripped for you know a vacation or something
36:27
then I can obviously help them for 3 to six months prepare for that because
36:33
accountability is going to be pretty essential at that point yeah I love the accountability and autonomy thing right
36:40
because I was just as you were talking about that it started to my my mind was like you know most of these people are
36:46
just changing they're trading their addiction for food to food to an addiction to coaches to an addiction to
36:55
a challenge to an add addiction to a program or supplement or whatever and so
37:00
they're just shifting their addiction Focus because then they become addicted to you as a coach if they want you know
37:06
it's like hey I need you to check in with me every day you know and and that doesn't help them right because they
37:12
have to kill the addiction and that addictive part of their personality uh you know and or you know and it's one of
37:19
those weird deals right like do you want people to be addicted to healthy food and nutrition and and weight training
37:25
maybe a little I'd rather them be addicted to to that than Oreos but like that's that I love that autonomy piece
37:31
that's super interesting to see how you really work towards because it's counterintuitive as a business person
37:38
right to say what I want you to do is I basically want you to put me out of a job over the next like I want you not to
37:44
need me anymore yeah totally that's I say that in the beginning I say I'm in
37:49
the referral business not the recurring business business you know it's like
37:56
uh and and you know what again man I I'm an open book it's like this stuff is
38:02
complex human beings are so we're so nuanced and complicated I don't know if myself like
38:10
again I think to some degree I've I've accepted for myself that I'll always
38:18
want a coach of some sort so I've kind of just accepted that the type of Coach
38:24
maybe will differ depending on what I'm interested in in or what area I see a
38:30
big opportunity for my own personal or career development but
38:37
um but yeah I mean I'm I'm we're social beings like if if everyone were to be
38:42
wiped off the face of the earth I can't say honestly that I would be motivated
38:49
to do a lot of the stuff that I do like you know what I mean it's just kind of it's like acknowledging the fundamental
38:57
aspects of Being Human we do care what others think of us I think it's wise to
39:02
be selective with what type of person you want to have you know their respect
39:11
as opposed to just being vague and and trying to appease everybody um
39:17
and being upset when when someone's especially in the online world as you would know it's like you're just going to face that kind of stuff but um but
39:25
yeah to some degree I'm always going to need some level of accountability I've just accepted that and that's almost a a
39:32
freeing realization as opposed to this well I should be able to do this on my
39:40
own by now I know all these things I'm a I'm a gosh darn Coach man like what am I
39:46
doing um then it just spirals into this self-judgment self-deprecating sort of
39:53
Whirlwind as opposed to just being like hey I'm human I'm going to still continue to face challenges and learn
40:01
new things when I go on vacation and you know I'm in various High stimulus
40:06
environments and so forth it's just an ongoing thing it's like the infinite game
40:12
really yeah and and um to follow up on that let's talk about
40:19
like more fit individuals fitter individuals like yourself and what
40:24
drives us because right now I'm probably prob six seven weeks into a cut so I'm
40:31
I'm cutting I'm working my ass off I'm doing two and a half hours of something every day you know and so um which I
40:39
don't recommend just like you're you wouldn't recommend doing what you're doing right now in order to get ready for this Retreat right but how does that
40:47
equate to people that are like us and I don't say this with any ego whatsoever
40:53
but High performing people that kind of maintain a certain level of health and fitness
40:59
what motivates us to go above and beyond because for me just personally I'll say
41:05
I'm 51 years old and and I want to get I want to see what I can push my 51 year
41:11
old body to do because I'm you know I know for a fact that physiologically there are some challenges however my
41:18
physiological response should be you know should equate to a 25-year-old you
41:23
know quote unquote if it may change the protocols may be different but my body wants to do
41:31
certain things if I if I force it to do that and I I have this Mantra I am the boss of my body my body is not the boss
41:37
of me it's like I tell myself whenever I sore or don't want to do what I supposed
41:43
to do and all that but all that to say I'm curious how that equates to what you see with normal be with you know the the
41:50
typical person behavior um and kind of that motivating factor and I will say I
41:55
don't think we either of us are in danger of losing opportunities to coach and help people given that we're like
42:01
65% obese now and it just keeps getting you know as as a society U but but I'm
42:08
curious about your thoughts about that kind of what motivates you to get ripped for this pool party what motivates me to
42:15
I mean because I really have to do before and after pictures you know because I want to show men that you can do it like if
42:22
you're 40 pounds overweight and sitting on the couch at 50 and saying I'm just I'm 50 this is what 50 looks like right
42:29
like I I want to dispel that but I'm curious about your thoughts on that yeah first of all man that's yeah
42:36
kudos to you you do not look 51 that's awesome the uh I guess I'm I'm similar
42:44
to what I would have said before the I'm super just open and I think that there's
42:53
in today's culture I'm cautious of saying cuz we're all so biased right
42:59
it's like what is the algorithm feeding me and what am I seeing within my tiny sample size we all get so you know
43:08
influenced by what we're delivered online especially these days and then also just what we have minimal exposure
43:15
to from a broad Global standpoint um but it seems like in
43:22
society in in today's at least Western culture you know vanity has this very
43:29
negative connotation I actually I always write down content ideas for my videos and
43:35
stuff and I just wrote down one this morning that it's like stop
43:41
saying that you don't care how you look right right it's like this is so
43:49
deeply ingrained into us like we do care how we look right people we we're just
43:55
wired to make snap judgments and that doesn't mean
44:01
people think that means we just jump to being this like narcissistic vain
44:07
completely vain self-absorbed [ __ ] right it doesn't
44:12
there's there's there's degrees to this stuff I can care how I
44:18
look and still be a very compassionate person and still make certain you know
44:24
sacrifices and and choose not to make certain sacrifices where I'm actually
44:30
you know damaging my long-term health or or um neglecting loved ones within my
44:39
life because of my own obsession with how I look like obviously you can go to too much of anything is probably not
44:45
good so I guess to answer your question the the simple fact is that you know I
44:50
care I do care how I look I do care how I am you know how I conduct myself in
44:58
the context of social settings I care about my reputation I care about what
45:03
people who I look up to think of me so for that reason it just so happens that
45:10
I've you know ended up in this position doing the work that I do and to to call
45:16
a spade a spade in my world to be able to really push the limits of body
45:23
composition and physique development it does give you an
45:28
undeniable uh level of credibility so it's like okay I can talk about a bunch
45:35
of things that apply to the general population and I can also say hey guys
45:42
I've also gotten pretty damn ripped like I've taken myself to that degree just to kind of know what that's like if you
45:49
want to do that if that's a goal your to have a six-pack I can help you get there it might take a long time but here's how
45:55
we would go about doing that just broadens the amount of people that I can work with as well um but I also kind of
46:03
think of things in stages in terms of being like well where is this person at
46:11
along that spectrum of you know being 40% body fat and just needing some like
46:19
basic consistency around their meal timing if they were to just have you know Fair reasonably high protein meal
46:27
three times a day consistently they're going to see results that's very different from the individual who's
46:34
looking to get a six-pack um they got to be far more
46:39
cognizant of all of their behavior and um and I think I just also gravitate
46:46
towards the the neat and undeniable aspect of doing difficult [ __ ] I mean
46:53
what how many things do you remember that were just easy and fortable right like yeah I don't know what the answer
46:59
to living the most fulfilling life is it's probably different for every individual but at the end of the day for
47:05
me I think when I'm 70 or 80 or 90 I'm not g to you know wish that
47:13
I shied away from doing challenging things like getting super lean and pushing yourself to a a level of
47:21
discomfort yeah because it sucks like I you know for the people here that are listening that have never done that and
47:28
I mean I've gone from you know I've been and you can go to my website and see it I've been three and a half or 4% body
47:34
fat and I actually carry more muscle now uh than I did my total weight at that
47:40
point which honestly that's not that not that different um but to like 210 pounds
47:46
and 25% body fat and just fat right like you know and I'm vain um main reason I
47:53
work out I always tell people that it's like first of all like people that say oh I love running first of all you're
47:59
crazy and and secondly if you see anyone running almost at any time they're never
48:05
happy they don't look happy they may like the they may like how how it benefits their body and all that anyway
48:12
that there are periods of of that Runners High it'd be very if you see them in very uh infrequent and
48:22
short-lived bouts of that endorphin run than than maybe but I would agree with
48:27
you from like 95% of that period that they're running it it's just pure suck
48:33
yeah I mean we did a couple we did three marathons and a bunch of half marathons just again because we wanted to show
48:38
that we could do it like that was that was and side note that's also the fattest point of our lives like that you
48:45
know it's it's a really say who who's who's the other my wife my wife and I okay cool but like we because there's
48:52
this and this is a weird psychology thing when you're doing the training and we would go do 18 Mile runs as part of
48:58
our training you give yourself permission to eat way more than you need to so that's
49:04
that was always super interesting because I'm like if you look at the fattest time of my life it was when I was burning the most calories you know
49:13
on a regular basis so anyway all that to say to your point you know John F Kennedy when he was talking about the
49:19
the Space Program back in the day there's that famous quote where we want to do these things not because they're
49:25
easy but because they are hard right and and that that's a it's a great
49:31
statement Joe Rogan talks about his cold plunge stuff which is I gotta you know basically tell myself to stop being a
49:37
little [ __ ] you know tell myself this is this is how I quelch my inner [ __ ] and you know all all of that little
49:45
stuff and so that that showing people that you're able to do it uh has that
49:50
credibility we do a lot of stuff in the detailing industry that's one of my products and if a detailer show shows up
49:56
at you know a client's house in a you know 84 Civic that's missing a side
50:02
panel and looks like crap that's the same as having being a fat trainer or or you know you know
50:09
because there is there's an aesthetic component right and there's a credibility component for sure there is
50:15
man and and like with that it's funny because I
50:21
I I waffle with that again full full disclosure it's like
50:27
there are some individuals in the exercise science and nutrition nutritional
50:34
science field who are arguably in the upper
50:40
echelon of the most brilliant like they know the most it's almost like this
50:45
compensatory effect for the fact that they don't look the part to the degree
50:51
that you would expect them to right right um for me
50:57
I would like to and I have done this like I would like to think that I'll
51:03
continue to be as aware as I can I don't think I
51:08
can ever be fully aware but as aware as I can of my own inherent bias and you know animal
51:17
programming of being like I see this individual they're the most jacked at the gym they know what they're talking
51:23
about I know that's not the case like you can see similar to what I had mentioned with my own Journey it's like
51:29
I was reasonably I was never I've never been to your point like I've never been the best at anything that I've done
51:35
really I've been like really good at a lot of things athletically and so forth
51:40
never the best um and I was spewing total
51:45
nonsense and like unaware of it and you see that all the time in the gym with the the some of the big guys who just
51:52
started running gear or have crazy genetics
51:57
and they're jumping on all the fads and and the Young Bucks are going to them saying hey man what are you doing and
52:03
they're just like spewing utter nonsense as opposed to in a lot of cases the
52:09
slightly overweight or skinny person who's actually immersed in you know the
52:16
exercise science realm who can be like well these these this is what these are
52:22
the fundamentals are you sleeping okay are you progressively overloading some basic compound movements are you getting
52:28
enough protein are you managing your overall energy intake you know beyond that it's like
52:35
okay that that person could give a lot better advice but there is a threshold of course like it's like a to your point
52:44
with your beat up Civic you know that's going to make anybody go uh what's going
52:49
on here just as the same is like if I I'm not going to hire a broke financial advisor right so right there's
52:57
there's again degrees to this stuff um and I think it's very nuanced it's like
53:03
on a very individual basis if someone does not look the part in my space it's
53:08
like I better know okay tell me like what are your credentials how do you plan to help me I
53:16
probably would be a little more skeptical than I would of someone who really looks the part right yeah well I
53:22
mean even someone like Andrew huberman who probably meets both of those things right like the dude's just jacked and
53:28
but he's got great genetics but he freaking brilliant guy but he also looks
53:33
the part which gives him a certain amount of credibility the the irony thing in the detailing space that I was talking about is that some of these guys
53:40
are getting out of beautifully maintained vehicles but they're 100 pounds overweight their t-shirts don't
53:46
fit their guts hanging out that you can the client can see and like they're not equating like and that's one of our
53:53
goals right like as coaches we want to help people wck recognize that those two
53:58
things are not are asynchronous right like why aren't you taking care of your
54:04
body in the same way that you take care of this vehicle because I could tell you now that that vehicle will Outlast You
54:11
by a long shot if you don't do something about your body and your habits and all of that yeah man I again with this stuff
54:20
I like I I waffle a fair bit more than I'd like to admit to be honest
54:27
because I I'm just so skeptical of my own bias again so I try not to like
54:32
impose that thing but the facts of the matter are if someone is let's say really
54:39
overweight I have such compassion for that person because there's just it's so
54:45
complex like obesity is so complex and when you dig into the actual science
54:51
it's like whoa this is where all the influencers are like just eat less it's
54:56
total decision it's like bro you don't understand the nuance and the complexity
55:03
of you know food deserts and early childhood programming and all of this
55:09
stuff it's so multifactorial but the fact of the matter Still Remains it's like it does
55:16
show a at that point certain inability to manage one's Behavior nobody wants to
55:23
be in that physical state so I think that in my field there's a big opportunity to kind of bridge the gap
55:30
between those who are just like you know the you know shame
55:37
based influencers and individuals who want to and they they very well may want
55:43
to help it's just like what they've been reinforced to think is effective right and then bridging that gap between
55:51
someone who can be like okay you know I don't know what it's like to be morbidly obese um that's it got to be so so
56:00
challenging right and and yet there is a massive opportunity there to start re
56:07
you know working with certain cognitive reframes and interacting differently with your environment modifying your
56:14
environment auditing your relationships and um doing a bunch of
56:19
very difficult work that will allow them to start moving in the direction that
56:25
they want to go yeah we're in a really weird time I I was you know Doom scrolling on Tik Tok
56:33
this morning before I jumped out of bed which is a terrible habit by the way um but but I keep you know because I
56:39
stopped and watched one video now I have to see all of them but there's these fat what they call them fat fluenc right and
56:47
so there's one in particular that is an advocate she basically wants the airlines to give her double seats for
56:52
free and that's her whole that's her whole stick right and so then you know everybody comments and you would you can
57:01
you can predict what the comments are right but you know one guy's like I'm 65
57:07
I don't fit in a normal airline seat I have to buy first class like this is you know why don't I get that treatment or
57:13
whatever you know but but it seems like that we're we're now going to approach this dichotomy this like like we
57:20
couldn't be more divisive as a species right now but like you're going to get
57:25
more of that divisiveness you know it's like if you just because there there's a
57:30
certain amount of compensation on her part as the influencer because she's justifying what is C because she's like
57:39
450 pounds like we're not and 56 you know we're not we're not we're not
57:45
talking about someone that's a little overweight you know she literally can't go down a plane aisle without turning
57:51
sideways right and so like that's a that's a and so there's this whole psychology involved and and all that but
57:57
I feel I almost think we're going to it's going to get worse because now we have the the you we've been told that
58:03
you have to be you know fit and now it's okay to be fat and un but it's like it's
58:09
just a weird time it is so weird man yeah I agree and it's like it's so
58:16
difficult it's it's classic I think human tendency right we we overcompensate you mentioned earlier
58:22
about the low fat craze and then just making things really tasty with a bunch
58:27
of sugar but hey there's zero fat and then what did we do you know we swung to
58:34
keto phase right carbs of the enemy and we continue to like do this flip-flop
58:40
it's wild we just overcompensate so again I'm like super skeptical of my own
58:47
interpretation of what's going on in in society cuz you know whether it's like
58:55
you know um the trans discussion or obesity acceptance or whatever it's like there
59:02
are good examples in all of these right there are like individuals who are
59:08
rational and like you know and and accepting and wanting to
59:13
kind of bridge the gap and not create this divisiveness like any movement name a movement right yeah there just those
59:20
who take it too far it gets too extreme and then it creates this device and then
59:27
those of us who are not really involved in it see the polarizing figures saying
59:34
what they're saying and it makes us kind of be like well that's pretty extreme
59:40
and in most case it is it's like way too extreme you know um so yeah it's this
59:46
like very difficult time for sure and the Obesity thing is it's just like the
59:52
facts of the matter is um it's going to cause early death MH so
59:59
like if you're okay with that then you know to each their own um
1:00:07
but to some degree there has to be this sense of like ownership and there's so
1:00:12
many examples of people who were morbidly obese and they lost 50 100 200
1:00:19
pounds plus like they made the the decision to
1:00:25
do that and as far as we can tell now in Psychology and and Neuroscience and
1:00:32
whatever else there's no like pinpointed thing that says well that's why this
1:00:39
person was able to do that because they have this genome or you know they had this particular environment and this is
1:00:47
why these people can't do that but because you hear so many people who kind
1:00:52
of just they victimize themselves man I'm very sensitive to that as much compassion as I do have I don't that's
1:00:59
the thing that I hate most in myself and has been the biggest Journey for me is like oh poor me like I have the tendency
1:01:06
to victimize myself and so I'm very sensitive to it in others and when I hear that it's like man that's not going
1:01:13
to help you like I care about you too much to let that just slide by like that
1:01:20
thinking like that is not going to help you you have to take some sort of agency
1:01:26
over where you're at were you responsible for where you were born how
1:01:32
you were raised the things that happened to you no like no but you are where you
1:01:37
are and so a certain level of just acceptance and agency around the only no
1:01:43
one's coming to save you the only person that can make these changes is is you and a lot of that starts with the
1:01:49
cognition side yeah I mean you know to be full disclosure on the whole thing right like
1:01:55
you're my my desire and drive to get to sub seven sub six% body fat right that's
1:02:04
not healthy and you said it at the very beginning that's not that's not healthy it's not sustainable I can do it for a
1:02:11
certain amount of time I want to make sure that I'm doing it in a holistic way that I continue and truth be told over
1:02:18
the last couple of weeks I've had to make adjustments because I'm like I feel like crap all the time this is stupid
1:02:24
and so I cut back a little bit on my workouts you know took more rest days uh
1:02:31
added you know couple hundred calories back into what I was doing you know all these adjustments right and and I think
1:02:38
then it you know so that's not healthy but then to and hopefully no one is saying that's healthy and also no one
1:02:44
should be saying that this fitness model looks like this 365 days a year or this
1:02:50
bodybuilder that's BS they they got that way for a shoot and and they you know
1:02:56
didn't sustain it you know it's healthier to be you know put on what nine or 8 n 10% or whatever for a guy is
1:03:03
probably is probably a little bit more sustainable depending on your genetics um but now they're like yeah I'm 450
1:03:10
pounds and this is the way I am and I'm happy H I would very I would call
1:03:16
[ __ ] on that you know because if you if youve ever carry 10 or 15 extra pounds like you feel the difference when
1:03:23
you take those 10 pounds off I can't imag imagine that number being 250 lbs
1:03:30
extra you know or what you eat right like if I have to if I travel and I forgot to pack food or whatever and I
1:03:36
have to go eat McDonald's like or whatever have to I know that that's probably going to taste really good if
1:03:42
you like that sort of thing which I you know it's it's made to make it taste good I know I'm going to feel like crap
1:03:48
for the rest of the day because I don't normally put that many chemicals in my body and I think to myself if I have to
1:03:54
do that for a couple of days like is this what people feel like all the time and they don't even know that they feel
1:04:01
this way like you you don't know what it feels like to to eat healthily on a
1:04:06
sustained basis and like I I love that we talked about psychology in the beginning in human behavior because it's
1:04:13
it's super fascinating to me as well yeah man like to your point I think
1:04:19
we that probably is the case for so many people they just don't know how would
1:04:25
you know yeah the only the only experience any human in history has ever
1:04:32
been aware of is their own surely we're wired very similarly so there's going to
1:04:37
be a ton of overlap but I don't know what it feels like to
1:04:44
be anybody but myself right so and to your point pushing beyond the
1:04:51
limits and doing certain things you you go whoa okay that was a new door that
1:04:57
was opened and so that's what can be this kind of funny Paradox of being in
1:05:03
in my industry and being someone who really wants to help it's like a bit of the
1:05:08
coach's Paradox the more I can't care more than you care if you come to me and want to do certain thing like some
1:05:14
people do have and I I have to be really cautious as the coach to be aware of
1:05:20
feeding into that sense of like okay I've paid for your services now f me man
1:05:27
yeah you know it's like whoa no no no I'm not using we I'm not saying we're going to do this it's like you're going
1:05:33
to do this I'm pushing responsibility back on you because I care about you big
1:05:38
picture again back to the accountability autonomy piece but it is also this thing of
1:05:45
uh you know just not not being aware and So you you're like as somebody who's if
1:05:51
you got a client who's even 50 pounds overweight it's like man I can't wait for you to feel what it's like to strip
1:05:58
that 50 pounds off yeah I get excited thinking about it you know it's like wow
1:06:05
I to your point I know what it's like to be 20 pounds 30 pounds overweight and I
1:06:10
feel super light when I've stripped that off it's like right holy [ __ ] my heart rate goes down I pay attention to
1:06:17
various metrics my sleep improves I want to move more to a certain degree of
1:06:24
leanness right but uh but yeah it's that it's that interesting thing of you know I think fundamentally
1:06:30
for a lot of those people it's like you got to be curious right don't you know
1:06:38
you don't got to be but it's just like I would hope that again from a compassionate standpoint the morbidly
1:06:45
obese person you haven't tried everything right you just haven't right people say
1:06:51
I've tried everything no you haven't you haven't tried everything I've got problems I've got challenges
1:06:58
and I'm I I continuously try and think well what do I think I know that I might
1:07:05
not be aware of you know whether it's relational difficulties or you know
1:07:11
psychological stuff bouts depression whatever may may be anxiety like all these things I have not tried everything
1:07:19
that's a that's a All or Nothing total magnifi like in cognitive psychology or
1:07:26
or cognitive therapy that would be considered like amplif or magnification
1:07:32
or um absolute thinking right it's like no you haven't tried everything so that
1:07:39
complacency Foundation is probably the big opportunity to say yeah let's let's try and increase
1:07:47
acceptance while also removing barriers to entry in terms of helping that person
1:07:56
move towards a healthier them right yeah because it's and and I think a lot of times what we're seeing
1:08:02
now is people are are somehow trying to to equate
1:08:08
value personal value and Beauty with acceptance or even um you know even
1:08:16
trying to glorify it right so what I mean
1:08:24
is
1:08:54
e
1:09:24
e
1:09:54
e
1:10:24
e
1:10:54
e
1:11:24
e e
1:12:14
if you're 100 pounds overweight you still have value you're still beautiful in your own right all you know all of
1:12:20
these things as a human being however if this if whatever behavior that you're having you know and and like you said to
1:12:27
before it's like it's very it's a huge spectrum of how this works you are slowly committing suicide you know like
1:12:36
like it's not healthy your your value and your health are two different things
1:12:41
in this case so if that's if you're listening to this and that's who you are please reach out to Ry or someone else
1:12:48
that may you're you know what what whoever that is this is it's not okay
1:12:54
for you to to try to sustain that because it's not sustainable long term
1:12:59
we we know that like that's not that's the data it's like saying that if I just Drive slowly enough I will never run out
1:13:06
of gas in my tank even if I've never put any more in right there are just some very specific truths about how things
1:13:13
work and that's one of them if you're 100 pounds overweight 50 pounds overweight you are increasing your all
1:13:18
cause mortality you know exponentially in a lot of cases totally man and just
1:13:24
as a quick add on to that the beauty this day and age of the online training
1:13:29
and nutrition coaching world is the accessibility to such a
1:13:35
broad plethora of Professionals in the past an overweight or obese person who's
1:13:43
fearful of the gym would go to the gym and have to spend a lot of money to hire a personal trainer and you're
1:13:50
totally like nobody goes travels a significant distance to go to a gym and
1:13:57
then you're subject to a small sample size of
1:14:03
trainers an obese person might get me and go you don't know what it's like and I think that again for me it's like
1:14:10
that's something I continually try and override I can learn things and gain
1:14:15
value and be coached and guided and improve myself from somebody in a
1:14:22
totally different Walk of Life but in this these gradations of severity on the
1:14:29
extreme end of like obesity it probably is the case that there's some level of you know victimization there or extreme
1:14:38
self-degradation such that it would make them hard to connect with someone like myself who's never been morbidly obese
1:14:45
I've never known what it's like to get winded up a you know flight of stairs or
1:14:52
um need two seats on an airplane but but here's the beautiful thing in this day and age you have access to someone who
1:14:59
has and is now at a healthy body weight there are I follow a lot of these guys who've lost and girls who've lost 100
1:15:06
pounds plus so like if you do feel the need to have someone who's been in your
1:15:14
position if you are on that extreme end of you know obesity or
1:15:20
overweightness you've got access to people who have been where you've been and you can really relate to and they're
1:15:26
going to probably help you arguably the fundamentals are still there and I can
1:15:32
help people and have help people in that you know obese genre but I would argue
1:15:38
maybe there's there's definitely a lot of people who could do an even better job than I could because they know what
1:15:44
it's like to be in that position you know yeah that's that is the one huge thing with what we've got going on now
1:15:51
is that you know even in the coach in the space that I am with men's coaching and it's like there are I'm not for
1:15:57
everybody my style my sometimes abrasiveness I'm too I tried I'm too
1:16:02
sarcastic whatever those things are right like not everybody's going to resonate with that but the good news is
1:16:08
there's probably a hundred more Co coaches out there that can that are going to be a better fit for you and so
1:16:14
that's that's great advice I love that I want I want to be respectful of your time but I want to take you back real quick to you said that if there's a list
1:16:22
of things um that that let's take two things let's take like general fitness
1:16:28
and then nutrition right if there are three or four things that high- performing individuals focus on or
1:16:36
behaviors that they do can you give me those lists so let's start with Fitness right love it okay three or four things
1:16:45
with Fitness it would be a certain like amount of overall
1:16:53
movement and the easiest metric to measure that would be a step count like
1:16:58
I wear a Fitbit um is there a threshold
1:17:04
it's interesting in the in the literature in terms of
1:17:10
um yeah actually I won't get into that there's a bunch of interesting Nuance there I would say for most you know desk
1:17:19
jockeys or like the average Western worker who's at a desk most of the
1:17:25
day getting them somewhere in the range of 7500 to you know 12,000 plus steps a day
1:17:36
is a a reasonable ballpark so seeing where you're at and then progressively
1:17:42
increasing towards that kind of Baseline and making sure you do that daily like
1:17:47
consistently so certain amount of movement certain amount of strength
1:17:52
training I would say at least twice a week in that kind of two
1:17:58
to five or six I would say for most general population I don't know what your demographic is Kevin but probably
1:18:05
for if it's General pop it's like two to five days a week yeah and and also
1:18:11
acknowledging uh where you're at you know like if someone's not been consistent with working out and they say
1:18:19
I can I can do five days a week start at two or three and then prove to yourself
1:18:25
you can do that for months if not years right so a certain amount of movement a
1:18:31
certain amount of resistance training um cardio I think is really
1:18:36
good for your heart I think it's really good there's a b big debate or whatever an ongoing thing in the space this is
1:18:43
probably I could be better at this too I don't love doing cardio I make sure that I walk a lot and I think that there's a
1:18:50
lot of healthy very healthy cardiovascularly healthy individuals who just make sure they strength train and
1:18:57
they walk quite a bit each day who are in a good place but I think the the
1:19:03
research and the data would indicate that doing a couple sessions per week I
1:19:08
think the like government uh suggestions are like 150 minutes per week of you
1:19:16
know that sort of slightly elevated heart rate zone to cardio or whatever
1:19:22
and however that looks like to you whether it's it's a really brisk uphill walk a hike um cycling elliptical rowing
1:19:30
whatever it may be whatever is enjoyable to you those would be kind of the the three
1:19:38
Core Fitness things I think awesome and then in terms of nutrition it would be um man pretty
1:19:46
simple from a fundamental level managing your overall energy intake is like King
1:19:55
right in order to have a healthy body weight and composition or I would just
1:20:00
say to have a healthy body weight manage your overall energy
1:20:06
intake and um the other things that would feed into that and help you do
1:20:13
that would be like getting sufficient protein ideally kind of on the leaner
1:20:18
side mostly right um and then eating enough you know fruits vegetables fiber
1:20:25
really fruits vegetables are going to help you get more fiber they're also
1:20:30
going to help you remain sated such that you do maintain or manage your overall
1:20:36
energy intake so I know there's so much Nuance that it's hard to like make it into this you
1:20:43
know super concise easy to follow list but I'd say those are the three things
1:20:49
from from each side it's like overall movement some kind of strength training
1:20:55
and maybe a little bit of cardio little bit of elevated heart rate if you're not getting that in your in your lifting and
1:21:02
then managing your overall energy getting enough protein and um getting
1:21:07
enough fruits and vegetables and fiber even though you know we're in a weird time where there's carnivore Advocates
1:21:14
saying that those are trying to kill you so ve vegetables are the enemy right
1:21:19
they're trying to they put out yeah that's a yeah don't give me start on that
1:21:26
um that's super helpful I think that that's a great place to wrap this thing up and I'd love to have you back like I
1:21:31
think we could do like a Rogan level three-hour podcast if we just just just hanging out but uh I I really appreciate
1:21:38
you coming on board how do people find you how do people reach out to you if they want to work with you learn more about you or or whatever yeah so my
1:21:45
Instagram is coach orryy hickey R YH i c ke Y and like I said I I coach for a
1:21:54
company called suprahuman so it's s u p r a human and it's a Supra human.com but
1:22:03
you can go to my my Instagram page for you know weekly bi-weekly videos that
1:22:09
where I kind of just help people out with all things nutrition Behavior Fitness Etc yeah your your Instagram I
1:22:16
was I was stalking a little bit the other day and it's just like I I it's awesome there's a ton of great
1:22:21
information there so go follow that for sure r appreciate you man have a great day likewise brother thanks Kevin if
1:22:29
you're looking to really maximize your life and become the man you were made to be head over to maxed out man.com and
1:22:37
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