Limitless Ronin nutrition lecture and questionnaire

Limitless Ronin nutrition lecture and questionnaire



we're excited to have John here today thanks for coming in on Sunday to take a few minutes of the beautiful day here to talk about the more challenging aspects of training which is how to include nutrition so that you're not only getting stronger you're getting after some of your health or wellness goals that are needed for some long-term health so I've been a trainer for a few years now a couple of years extra training I'll let him explain his background but he's been my trainer for a little bit now and I've been doing work with him so I wanted him to share his expertise with my group of people which it's nice to get everyone come in in same room right now I know some of us have met but this is team limitless so this is me grant so I'll let John take over so he can get into it with you guys so yeah I have a I have a background in martial arts that goes back to when I was about five years old but when I was growing up I wasn't in good shape so I had to learn how to control my nutrition pretty early age by the age of 12 I was 230 pounds at five foot five years so I was really overweight and I really like to play video games a lot so if it wasn't high intensity martial arts and getting my ass handed to me it was me sitting and just zoning out from the TV so by the age 12 I pretty much figured out the one thing that would really mess up my metabolism anybody guess I thought about cutting calories and I always hated the idea of cutting flowers because I didn't understand how to measure it right and I didn't understand how to measure activity yeah the first thing I noticed that the kids I was like girl shirt has gotta make me fat right so I started to read nutrition labels and upon realizing that everything that I was eating had sugar in it so I'll just cut that out so immediately had dropped a bunch of weight I think if I'm remembering correctly the first time that I cut sugar out of my diet I dropped from 230 down to 178 pounds or so and I was keeping up with martial arts so I was active right but I had no traditional background and strength training like when my mom first took me to a personal trainer they threw me on a treadmill I hated my entire exercise regiment before doing situps and I was like this sucks like everything about this sucks I don't enjoy it and therefore I'm not gonna do it I'm just gonna try controlling my diet and then doing something that I like as far as activity so right away like one of the first ones that I would recommend it's like finding a ticket that you really like to do number one and then observing your diet so to jump right into this what would you expect that you need to do that you're not doing right now what's the one thing that you can do to improve your body composition to gain muscle mass to drive that to improve your energy what's the one thing that you can within your diet let's let's mean lifestyle out of it for now but let's just said as far as nutrition goes what could you include more of okay very good on point that would be one of two things I like that a lot too so I'll say I will leave water and a slightly like separate category but absolutely plate one of the first habits that I would say that you should get into is waking up and drinking probably about a liter of water first thing you know get ahead of your hydration don't call behind me because a lot of times you over eat thinking that they're hungry but you're probably thirsty so what absolutely want to eat more protein definitely important that vegetation including the time vegetables do you really think you can overeager means you probably can right I mean I have I've done but everything eating six meals a day of eight ounces of vegetables but you probably can't overdo the greens so hydration absolutely protein or get a little bit more into that in a second but vegetables green dense vegetation guarantee no trees already damn it satisfied full its nutrient dense food you should still get your carbohydrates in so if you're trying to go full keto at the beginning of doing keto you do have to restrict it a little bit to make sure they're actually in ketosis and I'll go further Bo you know into the ketosis portions and all that aside but with this entire process and I'd like to show you guys an example or for several examples of success with this if you just focus on hydrating your body even a ton of vegetables and then little protein that's it like there's your magic ticket to like gold it doesn't have to be and with that that's it for today but really I can't drill that stuff I know when you reach a point of plateau things do change it a little bit you know if you get if we're talking about body fat percentage as opposed to p.m. I am NOT a fan of p.m. I think it's a ridiculous scale of measurement but body fat percentage and we're trying to gain muscle mass and lose body fat and you want to use a visual guide for that you see the top two abs this is the next two bags or you see the bottom two abs like that's like kinda like you made it feel like my apps telling number one milestone one with two milestone one with three muscle number three is very far away and very difficult to maintain but you can just get the top two that's the show you're in a pretty good spot metabolically so if you're talking about that meats and veggies and water and training part that's the answer any questions so far let's show you guys an example so this is my girlfriend Sarah Sarah started at Honduran heaviest was one a 150 to 150 133 at her lightest she was 118 I think she was too skinny at 118 I have pictures of her I'm my license s-51 and we stick with that it was like five foot and like a half an inch but I would I would just say like yeah before I start with him I was fresh out of college I was heavily drinking but socially like going out and every time I realized every meal had some form of alcohol which I was like oh wow okay I've never even thought of it was actually smoking cigarettes at the time which was another huge issue in general but was going the entire day without eating and then would eat at the end of the day totally stressed anything from like pizza the burritos to bar food like any anything I was around that was and cheese on carbs it's my like my death ticket but started working with him was working out I'd say three to four days a week strength training no cardio whatsoever until Whaley in the game and my big thing was just people amounts of protein meat and veggies and it was like if I just ate that and it could be anything so like to be told like oh you can have bacon for breakfast you just can't have bread with it like I was able to find this great balance of I felt like I was eating food that was delicious I could have some cheese like I could have these things that I loved so much but as long as I had that same amount of veggies veggies it felt really sustainable for me because I didn't I wasn't counting calories I wasn't it was just like here are the things I'm not gonna have why that's successful and why it works you do have pretty much two options as far as I can tell when it comes to weight loss eat I mean you're not gonna outdo the law of thermodynamics which is you have to burn more energy than you are taking in that is definitely part of this equation okay but if you just limit your calories what ends up happening become pretty sound nourished because you say you know Twinkie and escape they're about the same amount of calories I'd rather in between and then you do that over and over again and so instead of getting dense nutrient-dense food you're stricter calories down because you know you have to get that energy equation correct okay so instead I go to the polar opposite route typically when someone comes in I'm not them eating a lot I don't want them eating very little because I want to be very productive from their training so if you're gonna come in and you're gonna train with me and I'm gonna charge six hundred bucks a month to work with me and you're gonna do somewhere between twelve and fifteen sessions in month with me I don't want you being a slug I want you to come in and work and so to push your threshold I can't have you even the Twinkies not going to be able to like push hard and that's your threshold that's an individual basis thing so I've gotta have some one pounds of broccoli and kale and college level on cabbage things that are nutrient dense along with protein to make sure that you recover and you come in and you push to the limit and then I look over at and say you've got another record again okay good and that's how you know that you're in the zone that you're burning more calories than you're in so if it's nutrient-dense you can set off a satiety hormone in your body to cut you off and you can train your body to react to the amount of food that's coming in as opposed to the foods that have been modified to taste really good that you want to be unlimited amounts of and then you have to force yourself to streets while you're working on a caloric scale so you could have the things that taste you're good you have to be extremely diligent to say I'm shutting myself off and the problem is once you open up that cascade is somebody like me I'm going to dictate personality I want to once I start like that's that floodgates probably open for the rest of the day if I have something bad at first thing in the morning I'm probably set up for failure for the rest of the day so if I start going to keep a pancake first thing morning rest of the days probably will look like that myself if I do that so I have to plan that out for me but again you do have you have two major ways that you can approach dieting and one is restricting just straight up with the amount of food that you're eating in terms of caloric value but the other is you could just let me do some high-quality and you know again good luck trying to over eat broccoli when you get hungry in the middle of the night they're not reaching for you know chicken and broccoli right that's the day I kind of missed when I when I did my little spiel is that you probably up to my clerk and she almost double to what I was I was probably only ticking at about a thousand calories today but it was a pure and and that's what I said is you can't really train part yeah so if you're if you're really trying to make the most amount of progress and the shortest amount of time which is activity I think what everybody would want you have to trademark you not to enjoy that you enjoy doing that it's like get out of breath like sweat you know something really heavy and then push it progressive progress as far as I can see I've been lifting for about 20 years am 34 years old and start when I was 12 any questions so far yes yeah so basically I mean without going too deep into something way outside of my wheelhouse what I cover why it's a texture texture yeah yeah I was interesting to practice I eat when I can I eat chicken it's you know I can eat chicken versus bay but by the time I'm done cutting it and dissecting it and flute music so it's just it's a pain Warren swimming fish I could eat anything country's just said carrots salmon all that I mean generally speaking pescetarian diet really did I would save it for maybe it's two or three and what I do and I really like to go through and describe what I do like front and back I have some sheets right here that layout kind of a schedule of what you would do if you're thinking about progressional for a long term period of time but I have not found many ways to go around and and the reason is the amino acid balance in animal protein is so you're going to synthesize the most amount of muscle tissue quickest by having need cuts freshmen wild-caught remaining and mixing that up as much as possible diversity in your food sources yeah even if fold like a regular steak okay too much if you're if you're still open to having meat I would taste test it like in the long term get a really good ship fine somewhere that makes the best food and see if you can try that but if not fish is fine eggs fine and chicken pilchard fun run online that's that's okay you're missing a mighty big nutrient value from not getting their revenues it's not as bad as people make it out to be I can address some concerns about cholesterol and triglycerides and things can a lot of people over doing that yeah but I found the way around it I do trading some vegetarians and vegans and they have the hardest time recovering the lowest energy typically it's not to say that they can't get progress but it's just difficult you know and you have to make up for it with your summaries so because immediately upon quitting the amount of pressure on your body to break down muscle tissue we'd want to recover as soon as possible because you want to do that again that's how you that's the whole wheel of maintaining it's like you go around in the circle of pressure on yourself recover rest and recover I come back stronger now that pressure is not as bad as it was previously I have to push it and that's it's a game of chasing the carrot jeez I'm abused cheese as a comment so I would use it on top of meals but I wouldn't use it as a main source right and out you know a sprinkle a dad in there you know if you have a burger or something and you want to throw some cheese on top of it just you know for kicks go for it that's fine but fine Olympics a little bit here in there and making sure that that stuff is good you want the stuff as natural resource as possible and as at least refined as possible as far as I'm concerned to get a fresh out for your gut biome is an incredibly complex and that's what keeps your immune system or wanted and it's I mean for so many functions of your body our guts and our brains are directly linked and through you've got minor so it's incredibly important to know to feed that in the right way and make sure that your gut fire is not destroyed with antibiotics for example it's okay on a keto diet you're looking at the hard cheeses more than the soft cheeses if you eat breathe a lot it's probably gonna go right through you but the hard cheeses like the shark Cheddar's and things that are even pumped on things like that they're okay again it's an animal source of protein so the amino acids a little bit better for that but dairy in general other than ghee and butter can be problematic well the I'm not concerned too much with the with the carb content I don't think it's enough to kick you out of consensus for example but I'm more concerned with the amount of calories that you can get in in sitting so I have done keto for about 40 weeks I started with the maximum amount of calories just to see what I could do is I'm pretty active I have one of these things it controls my life right now I look at my calories expended on a daily basis I tripled my rings over typically and so I was like Alex do and eventually I reached a point of October I didn't have to drop my families in terms you know to make progress because you do have to pay a deficit somewhere did my performance struck yeah a little bit not too much but you know when you're slugging down like MCT oil and or butter or you know butter coffees or you know any of that stuff it's a ton of calories and you can go a long time about getting the protein feeding in between and so your recovery can be limited if you're pushing yourself really hard because you're eating so many fats you're so full on fat so you don't want to eat anything else so you go to these extended periods of time without protein so if you're looking to put on a lot of lean body mass for that quickly and you want to put on muscle mass really quickly you want to recover from training really quickly you probably want to eat a tiny bit more frequently than if you have like the highest fat content so a lot of people do eggs and avocado for breakfast the amount of fat that you can load up on can make you sick to your stomach you know and then you go too long a little bit too long without we gave a protein serving there is a balance to that and that's kind there's an art to doing that and to observing your body going through that too but a ton of oils and a ton of butter and things just gonna be a little problematic again how would you set as a condiment so I would use it to flavor to cook with I think easel but better to cook with because it doesn't burn basically it's like you know just a DAB can really do it I really want to hammer home the point of meats and veggies bakken's the answer to all of the body composition problems if you're looking to like see your abs in the mirror that's what you want to do as frequently as possible again good luck overdoing it and then if you want to give yourself access to foods that aren't within that wheelhouse once every two weeks to start you get your dessert or cheat meal whatever you want to call it that's a way of approaching that otherwise you kind of have to do it around the workout you have to have like Eugenie's around the workout if you're going to go like if you want to have a few and far between you have like sugary things I'm really curious to know where your hiccups were let you pass these out just because I want you guys to ever start to look at this okay so I've been trained people for 13 years going on 14 now and after I want to say about eight years of repeating myself I've started to get really frustrated how can I format this so that people can understand exactly what to do in the shortest amount of time so I used to be a graphic designer I graphically laid out visiting whole place pretty straightforward at the top the most important thing that you can do for yourself is envision exactly what you're trying to get accomplished in what time at a time the first priority is to figure out what you're trying to do this is a little bit of a scary thing because you have to hold yourself accountable people pay me a lot of money for me to hold them accountable and what I mean by hold them accountable is I look at every damn meal that they leave every day so they can take text me a picture of everything like they're eating throughout the day I have one guy that's been doing this with me for almost a year now he's got 30 pounds of that is on point he has two kids he has a wife and has a job no excuses to it if you're not going to hire somebody to hold you accountable you have to hold yourself accountable and that means constantly realizing what your end goal is this is a difficult thing because you have to focus and you can't be distracted by what other people want you to do there's always going to be a party there's always going to be an event there's always gonna be some saltines lying around some eminence at the corner of the desk it's difficult the words like offices and on a Friday bringing what a tremendous obstacle dealing with everybody else's diet that they want you to be on because they can get away with it right you can't fold so if it's your goal you know I would recommend pinning that thing up on your fridge and looking at it every day or in the bathroom here or something wherever you're gonna run into it over and over again because it's your goal and being stubborn really stubborn about it so the top is your vision of success the thing that you're thinking about when you reach your obstacle the next part is the obstacle that will go over the hormonal profile that requires a little bit of knowledge and what I do with my connection is I should mention I'm bio signature sir I'm pollen bio signature certified so basically I've taken a course multiple times on how to do body fat analysis I take by that analysis with medical create calipers so that it's extremely accurate I've trained people all the way up to competition level so paper-thin skin on their belly they step up on stage with a big nice pan that's shaved down and everything in the pose and right I don't recommend doing that but some people want to do it makes it happy do it go for it yeah yep but anyway so the next thing is figuring out your obstacle the thing that's going to get in the way of you seen your own success write that down and don't let that get in the way okay right next to your obstacle what's what's to the right of the obstacle solution then you got to figure out or sit down somebody that can figure out the solution I'm guaranteed the solution is maintaining quality of food not quantity quality first that's what I believe in again you can go the quantity r attitude there are two ends of the spectrum they balance each other out really well calorie restriction just eat really good food fresh food move around all the time make sure you're moving well or measure everything that's coming into your body this one seems to be annoying for a lot of people it was definitely annoying for me asking what happens when you do an extra workout did you make up for that in terms of your talents and you just saying Gord episode and a little more fatigue thanks for coming that's completely up to you man I just like to let my body Auto regulate and just as much pressure as it possibly can get it so after the solution underneath that and have a 12-week schedule I choose 12 weeks just because it's an easy guideline an amount of time that you can get something done it seems to be achievable for most people to get something done within three months you need a way of measuring your success over time if you're not going to get body fat analysis done I recommended to take measure and a tailor or somebody that's at least really accurate and consistent you can use your own jeans they don't change size and shape very easily so you can tell if something fits really tight when I was squatting all the time my legs were bulging out of my pants and then I stop squatting all the time because I'm like my legs dropping on the ground there is a huge difference between causing that stimulus to my body and not doing that and not eating an entire jar peanut butter to just get more workouts in okay so you could set up a 12-week schedule for yourself and you check in on the weekly top the daily you don't need to check your weight on the daily you can enjoy do something that's doing it though once a week get someone to measure you hold yourself accountable you remind yourself what your goal is like what your vision of success is and how to continue to press along that highly recommend getting a trainer to push you when you don't want to be pushed when you can't push yourself and when you're afraid of doing something that might hurt you when you're pushing those limits that's where you train your support on the next page that's your schedule for training this is just an idea it has to be impregnated a habit takes somewhere between clinical trials of shown 17 and 172 days more of an obsessive personality you are probably the shorter point the less the longer that's going to take and that's where the accountability mechanism will become 10 so I have people that typically drop off very little drop off right then working with me for years one of my girls been working for eight years I've had people come on on and off with me for ten twelve years almost since the beginning of my my training career I like consistency a lot so anything cooking your food getting food made for you consistently getting in freshmen that has to become and replicable thing for you so you don't want to make the most complicated thing every damn day because spent a too long you know and that's gonna throw you off you say to hell with this I'm not you know you want to be fairly simple so that it can be consistent you set up a schedule for yourself this is what I could point for this is one one of the best things that I found from myself to observe my own schedule was to use my phone to set alarms every time I wanted so once I figured out what I didn't need to eat in the right amounts wanted me portion of stuff and I said my schedule another quantitative aspect how often I might you be you can just observe yourself first we just watch first two weeks that you're doing this just watching how much do I want to eat often then training if it's like once a week that you're training and you're eating five times a day six times day that might be a little bit skewed we might need to make some changes there you know might just training for decrease food intake or both but it's going to take some observation and some journaling to yourself I'm serving yourself I guarantee you you know what you need to do also on hand at home guaranteed know what to do no no I love coffee coffee welcome I will say that if he or someone that's stressed extremely stressed I'm constantly run my own business remember this is forever I would limit the coffee to before noon definitely and me personally I would limit one coffee so once I finish my coffee would sitting over there one March no one small now but I actually just did 30 days no coffee so just because I wanted a knock in your hand fine I have no problem I'm Italian and I can drink coffee till the day is over but for me I needed to cut that out because I become a jittery completely not focused and just I'm neurotic as it is as you can see I think I do this sort of thing with myself and with everybody that I train I had to limit it so that it wouldn't continue to stress me out your adrenals there what wait if you rely on anything honest and besides fresh food and water I would take a look at it and look why why do I need this well yeah I only have one and make sure it doesn't have sugar than his notion or similarly so just be careful with the dairy and the coffee thing there is if you're talking about inflammation and things like kidney stones when you combine dairy with a highly acidic thing like coffee it can create these little calcifications form mix that with oxalic acid you have a recipe for a disaster and then someone you gotta pass the cake so you get to carefully stuff like that but one coffee day not gonna not gonna do much as far as I can see probably yeah I think that's fine I'm I'm not caught up on all the new oh yeah I am I'm a big fan of she's delicious I find that for a while but if you can have a coffee forever maybe take a couple days off from doing it and see how that's uh so that's that's an adrenal fatigue as far as I can tell you might be stressing yourself out to the point of the mission I would chat if you were working with me directly I would challenge you to take three weeks off for a month and see how you feel it would be hard as hell at first but then afterwards you get a better effect from the coffee it's the same with the coffee like I found if you eliminated it and then back to it it's like after where as I was finally most coffee and I can't drink I don't like sound like that strong really yeah can't yes I'm all about that better in the morning sweetie demon just generally speaking just to let you guys know better in the morning sweet and even if you're gonna have the carbs let's talk about screwing up the diet if you're gonna have your car don't have it first thing in the morning that's my that would be my first suggestion so when people do that that the your body secretes insulin when you take in sugar right okay most people know right type 2 diabetes comes from not controlling the blood sugar well you eat too much sugar the body doesn't respond so when you put sugar in coffee it enhances the insula genic effect so you lose even more than something just because you're having a caffeine and then you combine out the dairy thing and then the acidity things like there's a lot of things going on questions with regard to vegetable how do you think about raw vs. cooked and most of the time okay so vegetables contain something called the phytonutrients phytonutrients are there to stop the vegetable community right so typically the way that plant will pollinate in order to recreate they reproduce right some plants want to be eaten some plants do not want to be in fruit wants to be some fruit has a seed the seed there was in the ground the ground loses the thing but plants the bitter plants that contain those spider nutrients things be broken down in order to be processed inside your body let's fight enemy traits can be really good for you because they contain diktats amount of nutrient value but if you block broccoli for example you're probably gonna get an upset stomach just break down pretty easily you got a picture first something like that lightly roasting it is the best that I've seen steaming stuff is pretty good for breaking down vegetation lettuces don't need any breaking down whatsoever but the dense fibrous cruciferous vegetables they need to be broken down before you can digest them really well yeah that goes into a whole thing about when you crack I can talk about that for days but in general you're saying break down the cellulose matrix yeah I am I think that's fine as far as the actual metabolic process inside your body like we're trying to get back from doing it and I think it's totally fine as an addictive personality I try to remove anything that I realized that I'm addicted to right so I recognize that like while I really crave sweets them so for me I mean take it out but concerning your cravings do you supplement with magnesium so the most important thing that you can do that I did not realize until probably about six months ago when I started reading up on this is electrolyte imbalance can be or men dysley off you can under do your electrolytes like crazy sodium potassium magnesium calcium do you need to get those things in abundant amounts if you're not taking the carbohydrates because that's what's going to hold water inside your body it's going to keep that's what's going to keep you hydrated and electrolytes within the name like electrolyte it keeps your neurons firing so if you notice your foggy or cramping your muscles are cranking up seizing upon you to push yourself running or training or whatever and your muscles are seeking that bonding probably low potassium so that's that's has more potassium than bananas yes you can get a product on those salts it's a salt free and you can sprinkle it on but I would recommend measuring your electrolytes for a little while just to see what you're taking in if you want to go if you want to go completely into ketosis and like like really look into that stuff I think there's a 60 dollar course if I'm not mistaken by rob old called the keto masterclass I've read through the whole damn thing I want to maybe two things from it because I've known Rob for a while and I really like this stuff but I want to support it it is complete it is everything you need to know about approaching that correctly you do need an exit strategy after a while I personally yeah so does everybody know what a ptosis is like ketogenic diet it's a big buzzword right now like paleo was a couple years back not see ptosis so keto means basically you cut carbs on your dime one thing your body can run off of four major energy sources one of them is ketones your body produces ketones when you have start yourself of glycogen glycogen is sugar basically so you take all the sugar out of your diet you do that for long enough you fast do that for long enough your body mess around for fat and ketones by sizes kids okay the problem with the ketogenic diet and is people chase ketogenesis like if you're not eating you're burning fat until you've got carbohydrates that's why I keep selling to meat and vegetables right this is low glycemic so probably not gonna throw your blood sugar to little boots long enough that you're going to kick yourself out of the zone and fat burning if you need a ton of sugar your body immediately switches energy sources hopefully this isn't takeaway for you guys you me sugar you stop burning fat make sense so I started with that right I realized as a kid as totally told like sugar it make me fat and he doesn't touch the ground going right back around to that point you're gonna have sugar you have to somehow burn out of your body so that you don't just maintain a sugar burning state and once you burn all the glycogen out of your system now your body can access all the fat that we all store everywhere I wanna see if I can remember I want to say one pound of fat is equal to thirty one thousand calories you know I'm gonna college eating today of two thousand thirty one thousand so you realize how long you can go without eating before you die it's like 42 days pure starvation you go like one day without food not that bad intermittent fasting is a viable strategy where you don't actually eat you can skip reckless than not meet and ensure that you're an evaporating state the problem is can you something productive in that amount do you have enough energy to get through stuff right and that's what the coffee fine no problem right but then I don't get hungry at this time so I'm not eating I'm just bad to go no no you can absolutely use intermittent fasting so intimate fasting is defined by typically a fourteen to sixteen hour period and that's something we'll say 12 14 to 16 hours of not eating okay so you stop eating at 7:00 at night you don't eat til 1:00 in the afternoon the next thing that's intermittent fasting typically once a week is good enough for the health benefits as far as I can tell you but if you're using it as a caloric restriction strategy that can work out pretty well because now you've skipped over maybe two years in the morning that you couldn't have but I would say this wake up and stimulate your body metabolically we couldn't go for a walk wake up introducing push-ups wake up and do some squats and stuff like do 20 minutes of activity and see if when you get hungry now if you wake up and go like jump in the car run to work and sit down and desk yeah you're not gonna be hungry no dad it's met Bob I'm not doing it right you're just like your eyes are open there's your tablet that's it but like if you wake up and you do something like work up a sweat make hungry a little bit other and then you can justify like your first meal you know some lean protein like a little bit of fats baby that might work out a little bit better as far as like trying to stimulate your body for fat ones I would assume that everybody is trying to get like better body pump so should not just get stronger alright on that look everybody's trying to like slow down yeah so controlling your sugar intake is the number one thing you can do and then you know not just looking at the negative but looking at what you actually need to do what time how much time okay as far as lifestyle habits game the cheapest and yet most expensive supplement that you can have that you can take asleep very cheap but it costs time which nobody seems to justify for themselves right but if you find yourself stressed out and stress eating and eating sugar and waking up with no energy and not training hard and then eating the long stuff consistently guarantee all that stuff can be significantly affected by see one more house here's what I recommend get that half hour earlier shut off all of your electronics no pains no notifications no emails jot down everything that you need to do for the next day go to then go read a book don't look at TV until you fall asleep that's how a TV on then wake up the same time every day to definitely three weeks despite how you feel wait at the same time ever again reset your biological clock you'll wake up with little energy the first few weeks most likely because if you don't have a circadian rhythm that's probably like it's the weekend I'm going to sleep anymore I'm gonna go to bed a little bit latex I can sleep in why no you just threw everything off we got the same damn time every day then adjust everything a half hour earlier wake up a half hour earlier wake up and do something first thing in the morning if you're trying to metabolize fat if that's the most important thing do it first thing in mind once people have a nine-to-five or a normal work schedule or a crazy work schedule can't find time at wormed of the day or the energy and a train do something first thing in the morning doesn't have to be like the most elaborate workout routine in the world just like wake up and sweat work your metabolism up get your blood flowing that make sense and hydrate and then we'd like a good breakfast like a couple eggs and some greens all right questions was that too much okay I'm just curious implications of the your gut your brain bile being related well so as you know prehistoric like little cellular beans everything was one thing so you're gonna bring was the same thing and so as we evolved over time the hormones that take place the production down here and the neurotransmitter activity up here they are directly correlated definitely look into that it's compelling material there's so many strains of gut bacteria I can't keep up with that stuff but I highly recommend taking a probiotic especially if you've been on antibiotics because if your gut biomes off everything's off I have two different formulas for for probiotics that I have people alternate between ones called Pro floor excellence my polygroup all the supplements that I recommend people take a double-blind tested to their what is on the label is in the bottle was in the bottle is on the label so it's not there's no fillers or anything like that I don't believe in cbs4 or GNC for supplements like if you're gonna take supplements you take stuff that you know exactly what it is and especially if you should have antibiotics and then eating fresh food we will search the turn resistant starch that is another form of building your gut bacteria that you can use when you have carbohydrates in your diet it is very important to have carbs in your diet in the long term this is why especially as a female it's important to do that because the whole estrogen production thing throws the whole thing through but there's a time material on my gut bacteria highly recommend going into that one of those things anything else no other question after working out with mr. Lensky when will I arms look like yours yes do you do a real flex though you got a you got a flex a little you do well John and I are gonna continue to work together establish exactly what that will be yet source performance under nutrition side so you think of any other questions ask me I can relate to John or I've already connected a few people to him just gotta get that yeah definitely you know don't hesitate to shoot ray a question and then you know I'll do my best to answer your questions that specific to what you're going through and stuff as you dive deeper into this it's all individual based so there is the general like water to eat vegetables and sleep more and then there's okay what do I do under this circumstance you know eating very particular I do a process the bio signature modulation process it's a twelve spot body plan analysis Brandon and they're talking about if anybody does want to do that and totally fine with offering a discount before that service basically figure out your body fat percentage there's a calculation at the bottom of that sheet it says LT n that's lean body mass when you get an understanding of how much muscle mass you have basically you can get

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