5 Ways to Fix Obesity That Actually Stick Long Term | Mind Pump 2918

Key Takeaway

Make weight loss easier to sustain by changing your defaults rather than relying on motivation. Today, choose one movement cue you already do—after each meal, bathroom trip, or work break—and attach a 10-minute walk to it. Pair that with a simple food rule: when a craving hits, walk first; if you are still hungry afterward, prepare a whole-food meal or snack. This creates a pause between impulse and eating while steadily increasing daily activity.

Episode Overview

The Mind Pump hosts argue that long-term obesity change comes from sustainable lifestyle defaults, not aggressive diets or punishing workout plans. Their five practical levers are to move more throughout daily life, prioritize whole foods over highly processed foods, strength train modestly, make activity social, and protect sleep by reducing social-media use before bed.

Full Transcript

Transcript of 5 Ways to Fix Obesity That Actually Stick Long Term | Mind Pump 2918 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

For the average person American obesity –this is a challenge. It real problem. But That's the thing. Fix it not must be hard. In fact, we we are going to offer you five simple ones ways that for most of you will really decide obesity problems. Trust them. They are working. Follow them, and they are simple. Let's Let's get down to business. As Do you think there is? the biggest mistake, why, uh, marriage motivation or, uh, overcorrection? Oh, God. Hmm, I think so. when people trying, quoting, solve this problem, they are overdoing it.

Yes, that's probably it. most common. Therefore, overcorrection. Yes. They just overdo it, and no...I mean, we...I mean, how many times... Everyone knows what this is. important, but it's like... Yes, the approach is usually very wrong, and it is simpler than people are aware. I I think that people are trying speed up the process. Yes. Um, and data, I have I mean, I quoted these given so many times, but there is a small the probability that you will succeed lose a lot of weight body. There is an even smaller one.

the probability that in this group of people will actually lose from 5 to 10% of body weight. THERE ARE even less likely that they will save it. So, the real the problem is support, this sustainability. This is real problem. The problem is not in order to lose weight, although it is a challenge. Simply in order to to hold her. Um, and this what we need consider. You Do you think it's more? number than even the number of people who not even are they trying? Yes, I would think so.

Average statistical man...Yes. Average statistical the person tried lose weight, uh, one or twice. Hmm, so this is actually quite common phenomenon, I mean, you mean, if you talked to ordinary people. Have you ever Have you tried a diet? You ever tried to lose weight? Right. Yes. So it's really, um, they overdo it, or have wrong approach, or the wrong idea, um, and this leads to something absolutely unstable. Or they nothing significant reach, you know, or reach, and then they don't support it. I think this is true, because even those people who that I can remember, they said something like : “Oh, I don’t care.

I I just want to enjoy life. And they tried once, and this is theirs before this led, and they reached another conclusion. So, probably, yes, it is, because it's hard to keep trying after three, four , five failures. Uh, me I think I'm cool. I think I don't anymore. I will try this, because it really is... I understand this. disappointment. We already many times talked about it on show when people are very they throw off a lot... overdo it. They first they throw away, let's say 9 kilograms, but you have 45 left kg, and you roll 9, and then you already feel that you are killing your body hungry, training daily.

You start. to say: "Give me 9 kilograms back, but without all these others unfortunate things. Yes, I am. "I'll just accept it." And I I understand that. Or another script...Adam, maybe you it was necessary reset only 9 kilograms, and you are did, but the way, How did you do it? is unstable, and therefore, you know, less than a year later, data show that most people, 90%, gaining weight back for three years, Do you know what does this do? really complicated. So , okay. So I I am going to be very simplify and overgeneralize , okay, so everyone Bear with me.

Hmm, this is gross simplification problems. Okay, that's it. much more difficult, than what I'm going to to say, but in general, generally speaking, we don't we move and We overeat. OK, now I know what it is much more difficult, than this. But what I said, also true. We are just a little moving and inclined overeat. So we need to take a look on this and deeper look at sustainable ways changes to this trajectories, um, like personality. So let's start with the part movement, which, uh, you know, modern life is very well organized in such a way that eliminate...movement.

This is something like what we did very well, um, with innovations, so the movement was earlier by default. Previously, if you wanted to wash clothes, you rubbed it. Uh, if you wanted, if you worked outside home, your work predicted a lot movement. Previously, if you wanted somewhere to get in, Ahem, you should have gotten up stairs and go. You were leaving. So for the default was a lot of movement. Now, when it's excessive, um, This is difficult. It is difficult for body. This is stress. Um, and we learned how to become more effective with our productivity and less active.

Now you just don't moving. This is for default. But the craziest part of that time, which one are you talking about, yes, because it was only a hundred years ago, huh -e, what are you, and even later in some of these cases, but what we also don't have was at the same time, yes this is what we don't have there were all these highly processed products. So a combination of these two was perfect storm for what we see now. 100%. And you know what? regarding movement, there is two ways to approach before that.

One- try to implement, uh, planned exercises and training. Another –find a way incorporate movement into your ordinary everyday life life. And, uh, we, like coaches, found that more effective, uh, way to do it with points of view sequences–this to find, as or to search, how to implement movement in your daily routine life. This is much more stable than plan a workout daily. This is much a less sustainable approach. So what I'm going to do recommend, sounds absurd, but it works. It works. It works. It works.

And me too it took a lot time to move in this direction from my clients. AND when I did it, the success rate increased to heaven. And that's literally looks like this: find ways move more or walk more during the day. So this is literally can be yes, I had one too the client I'm with did, and it was incredible how we tracked her steps. Uh, then we have there was, uh, this way was called " body biological "bug." Now exists many pedometers. But one simple thing, which I made...I told her that she lives in two-story house.

And I said: " The only bathroom, what can you do to use, this is the one, What's up in yours? bedrooms. And she tracked your steps, and this meant approximately a thousand extra steps per day. This is quite impressive. tracking, which is happening only from such things. Ahem , parking is far away from the store, using stairs instead of an elevator. You would were surprised, how big will make a difference for You are so stupid. trivia. Well, you are also hinting at another life hack that, in my opinion, yes goes well with walking, because it as if we could to say this in general statement that you know what we need move more, just walk more, but you too combine this with the habits you have there is already, for example, to go to the toilet or always at work use stairs, or every time, when are you going to grocery store, you Park further away.

It one of the ways really understand in this, so that it becomes habit, instead of to simply say: " Oh, I'll just start. to go to this place every day random time during the day." It's like combine this with other things, and we already talked about it earlier. In 10 minutes after eating. "It as if you were going eat all these dishes. Or can you all allocate 10 minutes, to take a walk then? These 10 minutes, made three times, eventually converted to 30 minutes. Over time, this It turns out too much.

Hmm , I found that the way make customers very consistent and successful in this— find other things, with how can they do this to combine; because it's so simple because you don't need to change clothes or to put on sneakers, or you will not be strong sweat. Like, this is like : can you just to allocate all this time ? And you know, some people it's only 10 minutes; other people can allocate 30 minutes or an hour on one block. But to find what is reasonable and what you can do forever, yes, forever!

I am that a person who, you know, right before I go to sleep I just love to go to beautiful, you know, 30- a minute's walk with my wife, Do you understand? And this is what we do, and this a wonderful time for us, to…” Relax and talk about our day, we find common language, and I seem to found others advantages, besides simply motor parts, and now this becomes a ritual. Yes, goal as a coach is to find ways do it automatic. So this is as if included in your everyday way life.

You are not feel a huge shift and the difference when come to increase in number steps. It's like, you know, find ways enjoy movement or love things that they like to do, and then just include it. So this is another shift, and he just helps support him stability. And by the way, in that we say yes a lot of carryover. So when you add more movement in your everyday life, mood is rising , and productivity is improving. When I did it with his office employees, and this was most of mine customers, and when they started doing such things things, I became more productive on work.

I am more creative. I have more energy. Hmm, and This is how the human body works. organism. When you move more, that's produces more energy. So, this is sounds simple. It sounds absurd. THERE ARE- uh, but you can try it yourself. You can track your steps during the week and don't change anything . Then track them during the week, doing what we do said, these little ones trivia. You will shocked, how many steps more you do on the day you do these stupid little things. One lift degree instead of 10 ° has such a big value.

Yes. Now, next, actually, it says about what you said, Adam, regarding highly processed products. What are you want to try to do with yours ration, the largest thing you can to do, one of the biggest steps, which you can do , which is also relatively simpler than all the others steps you can take to do with food, but also has a huge return from investment, this try to avoid use of products, which are developed more like medicine. And I said it specifically for a shocking effect, but in reality it is It's completely true.

Strongly processed foods designed so that to have really powerful narcotic impact on your a feeling of satiety, and essentially do not cause feeling of satiety, and cause stronger traction. And this is where everyone is money goes to a lot processed foods. So, when you buy boxed products or wrappers, products with many various ingredients, the reason why they made just like that, is to to create something that is called hyperpaleness, which is an effect similar to medicine, because real, whole, natural products don't make you such an effect, even not close to that measures.

And therefore avoiding these natural products every time it lowers your calorie intake. AND the data shows us data of some best research conducted on issues food, and because research food is available complicated. Many of of them are observational, but there are really good ones research is strong processed foods , where they are placed in rooms, and then are watching over how people eat and then change groups, and one side-strong processed foods, other-whole natural products. They control macronutrients, therefore these are very similar macronutrients. People in rooms with processed products consume 600 more calories.

It many. It's like an hour and a half. cardio, everyone. Yes. So if you want to try solve the problem obesity on its own, Stay away. from products, really developed smart people who are forcing you overeat. Simply stay away from them away. Convenience and taste the attractiveness of these products consist of in that they doubly destroyed. AND, you know, coming back to the first piece of advice, which is to walk more, and what, as I discovered, very worked well for me, okay worked with customers, this...and I don't I know that, uh, you, You probably remember.

or you know research that confirms, for example, how many times we eat simply out of boredom, right? And often, uh, it's it just happens because you were sitting motionless or sedentary during a certain period of time, when suddenly arises food cravings. And then the convenience of this thing, which you just grab and tear it apart, here so sneaks up, and then it is so difficult for you Don't do this. A cool way to create a barrier is, you know, something about like: if I am very hungry, I will eat, but first I I'm going for a walk.

I'll walk for 10 minutes. So, I did it. I often did this when competed. And me too had to be very- very strict. And I I am constantly in deficit. So the craving and these feelings arose often. And there were many times when I thought: Am I struggling with cravings? right now, or I struggle with my body. , which says: this is for you need it now? You know what? I will go to a walk. Give me take a walk while I'm gone. You know, I was thinking: if I will still be there.

hungry, I'll be back , I'll prepare my own food. I said that nine times out of ten it is it was just a craving, it there was boredom, these were habits, and then when I went for a walk, everything suddenly passed, and it wasn't like that anymore a big problem. Another time I was hungry. And during this walk I said: "Well, instead of to eat this roll , eat or this, I I will be back. I will have a snack. or I'll do something else" .

"So, I think that creating this barrier between you and by accepting this solution–great a way to combine it with the first piece of advice–this to go for a walk. Do this 10-minute a walk and say, "Hey, if I I will finish my 10th grade. a minute's walk, if I still hungry, I'll cook "I have food." "Many times it was because I just had boring, and no, not at all. And, you know, there is this myth that, if we just ate, if we just followed their own appetite, we would always overeaten, but actually it is falsehood.

Are yours? systems, systems your body, which are responsible for satiety, and, you know, desire to eat, actually very good combined with a whole natural food. So if you just adhere to the whole natural food, you affect your the body, in fact, on hunger signals, actually, move you in a healthier way direction. There are cases, when can it be wrong. But for most people, on my opinion, as a coach, I had that. many customers that That's all I asked them for. do, because even protein tracking It was too much for them.

I don't want this. do. So everything I I asked them, this to adhere to the whole natural food. AND It was amazing how percentage of those who thanks to this process reached ideal body weight, was crazy. Yes. I mean all these things." 100%and that, what we, you know, we propose regarding ways to prepare in advance and have it at hand and available. Uh, one thing, just a change mentality, and what I always tried. to convey to customers, is to create more places for these dishes and make sure that you Do you really admit that?

this is my time slow down. The speed of everything is something that many people collide, and they actually receive calories, no realizing, How many calories are they? receive because they are on the way, or they just are stuffed at home and leaving the house, uh, to determine these specific dishes and really try adhere to this. Yes, they did. research on distraction, when people are distracted, eating the same food for 10 % -15%off 10 to 15. Yes, that's 10-15% more, that is, you do this during, you know, months.

And I feel that everyone experienced this before by viewing some the movie that you I really like you too. you're still just grabbing handfuls of popcorn, something like this, and then after the way I am all the time I was catching myself, it was much more than I even wanted to, but you I ate mindlessly because I was so fascinated by What are you doing? Right. Good, further, uh, from time to time Lift weights. And I seriously about this, guys. The advantages that you get from strength training, you don't need to make a lot of them so get this, uh in general.

Now, if you are advanced, yes, 3-4 days of the week are perfectly. But if you want to become stronger, increase muscles and use yours body for, uh, faster metabolism , right? I want...I want use yours body in the direction that will allow me to be more sensitive to insulin, which will allow me burn more calories on their own. You know what you really need necessary? One or two days a week. One or two days on it will be a week enough. That's all. People shocked that, you know, that's really all, what is needed.

And again yes, power training yes much to you captivate. further. Uh, if you have one cardio mentality, you know, here we are and problems arise. Yes. One or two structured full body workouts for a whole week enough for the average person, who just wants to be more toned and healthier. Now, 30, four days a week , you start advance. Steeply. If you want to move in this direction, but I will tell you I will say that if you you are just starting out you won't achieve this faster, doing three days a week immediately.

Start one- two days a week. AND if you will consistent in this for some time time and want to go to the next level, Go ahead. But one- two days a week is actually everything that I always prefer start where they are build momentum, and then we work until two, three or four days a week than to go out of the gate And this , as a rule, the opposite of that people do it because at the moment when they decide to make this decision, they are going make these changes.

They are very motivated, so they feel, that I...I will do everything that I can. So you, even as a coach and instructor, ask them: "Why me?" Can I dedicate myself? "And they say, "I I can do it. at least three- four days a week and they want to start from this." Only later in my I started my career to discourage people from this, what sounds crazy for a client who motivated exercise. And you you say: "I can to dedicate oneself four days a week ". And you say: " You know what?

Let's let's just start with one day", and you You say, "What?" It sounds like this crazy. But if I can just start. from one day of ascent burdens, it's not means that I am not I will encourage them. to do everything else, about what are we talking about, eat whole foods, so what, and how I look at this, especially this one a person who, let's say yes, commits, she is ready to dedicate oneself four hours, and I I persuade her to one. I would be much better off saw these other three hours.

to devote planning, food preparation and other things, and also walking. Absolutely, uh, first need to create this impulse, because profitability investment in these things for forming good habits regarding inconsistencies this way of life It will be, and it would be worse, if you went to gym four days per week, but not spent none cooking time food. Yes, you have. radio. You spent zero. cooking time food, but four times went to the gym. What Well, great. But I would much better took one or two of these hours, I would spend them on kitchen, preparing food.

The payoff from this much larger. So, someone tells me: "Yes, I have three or four. hours a week." It's like, "Cool. Let's use it". "Yes. Let's let's do one of these days at the gym right now, and others two or three that you have , we will spend, or having spent the whole day walking, maybe mobility, perhaps, meditation, perhaps, something that looks like work inside yourself, and let's Let's spend this time, preparing food. These things will also go to benefit. I like it. Uh, next, and I'm the last one Sometimes I read a lot.

about, uh, sequence activities and what I I find in all the data , and this is one of those moments. You ever- ever read data, and you just hit, you know, with the palm of your hand, and, of course, you think, why didn't I speak up? about this before? That show data when people communicate with each other through activity, uh, they lot more consistent than anyone else. None another factor that will improve sequence activities, such as social component communities, community, let's to play pickleball , there are, hey, how many big ones How many guys are there?

want to put, because it is very a social thing, right? , How many". You can be certain that there is a great part of the people who were not at all active regularly, but now never they miss, you know, Monday and Wednesday, when they love to see their friends playing pickleball. Of course. 100%. 100%. And this is what we forgot. We, by the way, Let's forget about it. IN this is much more valuable than just an aspect activity. IN communicating with people there are a lot health values .

What is personal for me? it resonates so, that's it as far as I am concerned I hate golf, but I'm still spending it. eight hours, because you're with friends. Because I'm with friends. Yes. I justify this kind of activity a sport that I can't do tolerate eight hours on weekends . Have you ever Did you do this yourself? I don't know. Here I don't care. I like it. But this as because I find way even to love this, that madness. And now imagine that you find something that you at least a little like to do, which has social component, and this the multiplier of this has to be crazy, or wrong?

Here's how This is what it looks like. For example, when you spend time with friends, plan things that predict a little activity. You spend time with friends, you Have fun. By the way , it's not...First of all, I I'm going...I'm going to distract people from attempts to choose training, because you listen to this type: " Steeply. I am going find friends for training." "No, no, no. Find interesting dealing with friends who will force you a little move. That's all. This will be consistent. So, this could be something like, "Hey, we let's go for a walk and spend time together.

We will go to park and play Frisbee. Uh, we we're going, you know, we will all go dance. We we are getting together to dance linearly dancing. Interesting things, which help communicate with other people. "Data show that this is one of the best ways to be consistent with activity. I I hit my head and play with ...Does this count? That's a lot. Who knows? Do you know how much? calories burned shaking your head? This is probably not helpful. for the neck. I don't think so. It is also good for the brain.

This is fun. Especially for the guy who has concussion. He forgot. Just returning brain to normal. Here is the last one. Hmm, so , now there are so many books, articles and many more data on problems with sleep. So sleep is big problem in modern societies, or, maybe a bad dream, yeah ? Poor sleep contributes to hormonal dysfunction, increases craving for excess delicious food. Uh, this is changes, uh, production of such things like dopamine and serotonin, in negative side. Uh, it is written like this a lot, and that's a lot, very true, and that epidemic.

In modern societies are sleep problem, which we didn't have, uh , you know, 50 years ago or 100 years ago. And there is many things about which I could talk. or remember that helps with sleep. But I'll give you one, which, in my opinion, very simple. It actually the simplest, um, thing, which one have I ever advised someone to do, namely this. Uh, just turn it off social networks for an hour before bedtime. Normally we would say turn off everything electronics. I I actually think that this is too big step for the majority people.

I say this: turn off social networks. This is the most dopamine type electronic entertainment, to which we have access. And he won't let you fall asleep. Yes, he is not will put you to sleep more than a movie. The film also won't give you fall asleep, but not as much as social networks. AND by the way, television entertainment that we we see that the most won't let us sleep , imitate social networks. Usually this is not one film that won't let us sleep. This is a series on Netflix, which impresses us with this dopamine for 30- minute episodes.

So this is really quick blow. So just give it to yourself rule. And you naturally you will see that Go to bed earlier. and you will sleep better, if you just turn it off social networks for an hour before bedtime. Stop flipping. Which, by the way, is what I started. do. Guys, You know what I started with? engage in? My wife uses this device. None has no connection with us. It seems that this free connector. It is called " Brick, uh, "Brick phone." Did you see this?

I saw their. Do you know what this is? It literally like this small...Isn't it? we did not interview someone else in... Bro, this isn't Mark, uh, whoever was there, I thought it was him. It not his company. Oh, this isn't his company. . She showed me him, and I'm like, "We were interviewed by What kind of guy is this? invented it or what? "And no, no, there is none communication. Maybe Doug can see it. Oh, interesting. So, here's what it is. This is literally like this gray device, to which is needed pick up the phone.

Good. And you can turn off any programs and everything that anything, as long as will return to device. So I I'll leave it below. So explain to me, why is this differs from if only I could Did you put away your phone? IN Why the difference? This is a physical barrier. So, let's say you hold this, this also a physical barrier . I don't understand. No. So, let's say, you hold on because I I keep my phone nearby. with me when I go to bed to sleep or in the room.

I I don't put it in another one. room. He follows behind me in my room. So what am I I do, this is what I do. I'm holding this brick. thing far below. I I approach her. You You should be nearby. I I press the button, and then she turns off everything the things I chose, that is, all social networks and text message. So I I don't send texts. message and not I use social networks . Oh, so your phone is everything still remains with you , but you just fits this things, and she is in I am here to return.

her back, and I have to return, and I I will go all the way to brick piece, so that return it. It works. It sounds absurd, but...So, she been doing this for a while time. You know, you know what such a car...You know, What's interesting about this? Good. So, because I tried to understand, why not just put the phone in your room and not leave it there? But people have become like this that he became limb. That's right. So, it's like saying:" Yes, leave your hand, you know, or leave it alone sneakers in another room." It's like, "What?" "I would never do that." did.

Plus extraordinary situations. What if someone called me mine, well, you know, mine mother. So it's just simpler barrier. It seems not so. difficult completely forget about him. He you still have it. Yes. So you still have there are, but if I want write message or to go into any social network, I need walk to the far parts of the house, I I have to touch device and make it. Now, they marked this is how to earn money points? Good. Well, you see how much How long does it take?

Yes. Yes. How long have you been was it blocked? Yes. Yes. But that's it, Dude, it works. Therefore , she does it. It works constantly. Therefore , we will block our phone. He remains blocked or something like, uh, an hour before sleep until I I'll wake up, you know, no I'll take a shower, I won't. everything else. Me has to go below. So, even in the morning, I don't I understand this. because the worst thing for me is- It is morning. The first thing I do is boom, social networks.

So, the last 3 days, no social networks during an hour and a half until I didn't think about it, did I? one of those things that seem good idea, and then are starting to to annoy because you like it do you need or do you want it's for certain things. No, I mean that I don't like it. will like it. I don't will like it. Well, You're early now, right? How long? What can be in this? irritate? Because I they are still calling. So I thought about myself, what would I do?

wanted to get access to extraordinary situations? I still I can accept calls and I can still to call. So, for example, when you Write to me, I don't I get mine. messages. But if Yes. I just...Unfortunately , many things that we we do, related, let's say, from social networks . And I often don't come in. on Instagram just to be on Instagram. Perhaps, it's because Katrina just received textual message on like: "Oh, hello, one of ours partners says that in "We have no link." So I'm going there.

How often is this? Does it happen? For example, in an hour before bed, in an hour after waking up. Not at this time. This is the time when we we do. Oh, okay. Yes. So I'm not doing it all the way. day. I just...To things, you know, from where Did you get the idea? Arthur Brooks. He said simple things. He said: no speak in phone an hour before sleep and in an hour after waking up. and he gave a bunch... What we have is quite good so it turns out that's it what if reaches family time for dinner, I'm just leaving I put the phone in my pocket.

room. Yes. Yes. So, how it's just getting so late , like at or around 6:00 that, you are taking on again him after I don't...I don't really...No, I not really picks up the phone in bed, unless it's some specific the work I do. I I mean, sometimes I do, but I don't It's hard, as soon as I... You know, the hardest thing for I was at bedtime. not so big problem. I don't care. took on him, but okay, nothing terrible. It was early in the morning.

The first thing that in the morning, I take phone. I take, you know, X or something like that and I admire reading, you know what is happening. So that was it for me. importantly. Yes. Yes. But it's only been a few days... Yes. Interesting. Interesting. THERE ARE, This is an interesting idea. Yes, that's interesting, and I I assume that everyone children are connected to him. All connected to... No, we're doing it for now. just Jessica and I. Well, okay. Good. And you You choose what want to block.

So, you can to say: "I don't want to, so that my emails the letters were blocked, right? But I want...I want, you know, Instagram, YouTube, maybe everything I need It would be interesting...What for me crazy, that cool for me this whole thing, so what does it sound like simple, isn't it? That, that there is a need for this market. Well, yes. Because they are them they sell like this...Well, another thing that, in my opinion, opinion, there is a little crazy, and because people determine what exactly I am I think a little crazy, that's what you need it.

That's true. It like the first step. Yes. Yes. That's what it is. like this. It's simple. shows how much it big problem, so What Someone, listen, can't even just hang up the phone from myself. This became with such attachment, that I can completely understand, because everyone in this room, probably encountered such a situation where once before You left home for work, but you don't have there was a phone, you just came back and They started catching him. Yes. You are back, to take it, and thought: "How wild is this?" ".

Because 20 years ago you stood all day without a phone on head. A student is in line, and you just stand there...I don't I can go to work. enjoy on your day and not having... So, it became appendix. Well, it's like everything else we are good at designed to to cause addiction . For example, if in I am at home. potato chips, I I will eat them. I know that. I fitness guy. I I understand what to eat. the whole package is evil. Therefore I I just don't keep them.

at home, because I know myself. I could say to himself: " "I will have them at home." This is when they come companies. I would say, that I will eat them. I would say that they did better, and more it's better that we also built on this your life. As if in this is a big one the need that makes it challenge. All e-commerce now digital. I have I mean, I know how. I often open your laptop. Yes. I mean, I I rarely use your laptop for what?

Yes. But I have it. We have a computer. IN we have an office at home with computer. We have laptop, and I have on I mean, you Are you talking on the phone? and print. Yes. Yes. So, this is it. yes, like this. So my wife walked this path, trying to reduce using phone, and that's what she discovered. She said: "I have use it for all sorts of things. Yes. To manage house and, you know, to do things for. AND she said: " At first she was going to buy a phone that you can use there was only to call.

And then she had to turn on the phone and use it for something else." So far that's all. yes: "Yes." Most I'm annoyed that everyone light bulbs and everything else in your house now have a separate application, and this is me It's annoying that we're like that. segmented, and I all these are not needed stupid apps and all these things, and like: “Dude, just give it I have a switch. "Remember this." You know what a big one is. , um, don't resist, but, um, as if it's losing popularity, remember, all this " "smart" system, " smart homes", this Was it so cool?

No, thank you. They are so too complex. Yes. The idea was to in order to simplify and make everything clean , digital and simple, and it seems like for each things are separate addition. There is a voice code for anything as if it just happened as if I'm just giving to you, what in Someone has a mistake, that everything is not working. Good. Us too I like it, me too I think that sensory Screens are overrated. I I know, touch screens cool for some things, but to me like feel for cars that for cars it is complete nonsense.

This is the stupidest thing, which could have been to think about cars. It let me just I'll try and see, What am I touching so that I could break. Oh, God. I would feel better. buttons. Yes. Buttons and the turns of things, as if I want to come back. back. Do you remember how you Did you turn off the car? They are though. I have on meaning that consumers become enough loud, that's a lot automotive brands are back to...Yes, more analog things. Even, well, this seems like this cool.

We all thought, that...and we just It turned out...Cadillac. Yes. Giant... giant screen, and it's just like that stupid. These pens are in my the car seems to automatically are closed and are exposed. As if I I just want someone. kill. That's right. unpredictably, and I like this: why? As if I I just want to open, type: I remember, just "Yes" . Do you remember when in my the machines were manual signals? Oh my God. Hand signals. We are from you, two chatterboxes with hands. Sound, that is the sound, that is, BMW, is like this.

It's like we tried to talk and to tell a story, and like music turns on, turns off car, brother, simple because I did it. The stupidest thing on world. I did. I every time turned it off. Oh, I, you know, I have there was, I had this M8. I was...I couldn't...I tried to do it for a while. I am like this: This is stupid. No, that was stupid. I I do this by accident. They should have added small caveats, type, this doesn't work for Italians. Signal for Hello, I want to talk about something, because I have a girlfriend, which, um, is trying increase consumption nutrients, hmm, because he is trying get pregnant, and she tells about how she uses beef liver, hmm, and organs, um, you know, dried organs and beef supplements liver.

So I recommended Paleo Valley because they really have a good option. And I forgot that forgot that they have such. This is a complex of organs. Yes, they have a great one complex of organs, which is essentially freeze-dried, hmm, split, hmm, beef organs. AND , Doug, if you can read, I think, this a mixture of hearts Yes. Liver, heart, hmm, kidneys. Yes, these are the three main ones things. So, meat offal extremely rich on nutrients, very, very rich in nutrients. It as natural multivitamin. Actually, once upon a time, hmm, the liver was madness, isn't it?

Once upon a time, when children there were some problems, they wanted them to They ate them. Unless Isn't that wild? Isn't that It's so wild that even animals know that Do you have to eat after this? Isn't that strange? Hmm. Not that they everyone returned talked to each other something like: "Hey, "Eat this first." It it's only natural that no need. That's right. fascinating. I know. Isn't that steeply? Well, uh, is that right? otherwise, so you could take, uh, this is what I advised her. I have on mean that Paleo Valley does it really good, high quality.

You know, you use from four to eight of these a day, you get some really useful key nutrients substances from meat offal. Yes. You can be more consistent in this, because we tried integrate all this into meat, and, You know, we went through through short periods of this, but it there was simply nothing left clean. Yes. Meat offal tasteless. It's not wonderful. It just not tasty. I really...Always am some person on Reddit, who comments in answer: "I have it like it. THERE ARE weirdos who say: " Yes, well, you eat like this, as if you can to disguise it some things, but for this you need effort.

Needed additional efforts. Yes. We sometimes go to Peruvian restaurants because Jessica like Peruvian food. Me she likes it too. And they have, um, kebabs from the heart, you know, chicken type heart. Yes. And it's simple, I have mind you, it's normal, but you know, me like ordinary old man ribeye. The texture is a little different, Let's say so. Yes. So, we were earlier talked about children. I read this interesting, hmm, an article about the obesity epidemic among the Italians children in Italy. Therefore, obesity level, many grandmothers stuff food with their children.

You know what? amazingly? Can I get you something? say? For for a long time Italy lagged behind from the epidemic obesity in the West society. They actually changed. Yes. All processed products. I have on mean that they are still ate a lot of whole grains food. They probably were one of the last countries that ate a lot...wholesome products, something on kind of Mediterranean diets. And now they more Americanized. IN Italian culture a lot, hmm, uh, pride in traditions associated with food, as in their regions, you know, our region makes this kind of cheese and such food, and yours the region does this, and, uh- Well, there is something like that, so they seem to be resisting this.

Actually, I I remember how Sicily was discovered McDonald's. It was in December. It was decades ago. They opened a McDonald's, and no one went there. Oho. Everyone is like: "We don't we'll eat this garbage or something like that. "Now everyone eats professionally. They completely fell into trouble. They eat. processed foods like crazy, but obesity level is going off scale, and that's because that makes sense. Once in they were one of the healthiest people on the planet. This is wild. See what you say, D? I saw in the south, uh, southern 40% of children aged 18 years and over in the region from 8 to nine years old.

By the way, the southern region once was the healthiest part. Yes. You are talking about Sicily, Calabria, you are you talking about this Mediterranean the diet they are talking about They are constantly talking. Where did she come from? Traditionally a lot Pisces. They were late. to a party with a lot of processed products. That's all. AND they took it over to damn. Yes. As soon as this It happened, right? I know. I know. I know. This is madness. Well, imagine, imagine that you love You constantly tell a story about how your grandmother fed you by force.

If this rooted in your culture, and you throw away the processed ones products, and then enter processed products, and for children like..." Yes, I do I'll have a little more snack. « Yes. So, uh, let's talk. about the perfect storm. IN You are a bunch of old women. just feeds his own children to madness. No, it's true, dude. My grandmother once was watching her. I have on mind you, that's a lot means. That makes sense, why did it fly to heaven, right? That's it rooted in culture, what, you know, grandmas- Moms already feed like this their children.

And that was it. it's okay when they played all the time streets, and it was Whole Food. Is this like...Or... I told you, guys, about how my cousin, mine cousin, uh, many years ago, divorced, lived a little with my grandmother and grandfather. It was under during the 2008 crisis, and he had to do a little to live with them. So he as a grown man, who lives with me grandparents, and he called me: " Hey, how are you doing? He's like, "Dude, no, no, she just doesn't stops me to feed.""I am like this: " What do you mean?

He's coming, "dude, " "He's coming," I said. her, because it's from the old my grandmother's school, so she, you know, when was alive, said: " Hey, let me get you something. I will prepare. And if you If you refuse, she's all it will do the same. So she prepared him lunch. So he said: "What do you want?" —she asked: "What are you Do you want it? He replied: "I want a sandwich." So she did something. like four-story sandwich or something like that big, and he replied: "No, no, I I don't want four pieces.

bread. I only want two. pieces of bread." So what? Did she do it? She went to the store. She took French bread or served him pasta . She brought him a bowl of pasta from which the pasta comes out, and he said: "No, no, I want so that the paste reaches only to the edges. I am not I want her to overflowed." She said: "Okay, good". She took took it back and a spatula. She pressed, kneaded. Tell me about it. She is like this: "This is impossible.

What do I need? do?" Like, enjoy. This, dude. So good. Enjoy this. Have I heard of this, uh, I I think that's it. dairy research cocktails. I think that's how it is. is called. This is what What were you talking about, where? they tell people that it's great, and simple assuming that something healthy or not, they have a difference in level blood sugar? That is, not the sugar level in the blood, uh, but there, well, I think the level blood sugar, probably played a certain role.

So, if this study milkshakes, I I think that's it. physical hunger, they they call him rethinking milkshakes. So, uh, they did this, that I discovered, and I can to confuse two different research, uh, what happened. Hmm, although they , I'm sure, similar in because I'm going to inform, but, uh, what I observed, when they spoke about this, this is what they made green juice, and then milk cocktail. And the way, which one are they talking about they said, consisted of because they too did it with things, which contained gluten, and without him.

And reactions people, oh yes. So people told people that there's gluten in this, something like, “Oh, yeah. I would noticed." Oh, they had physical manifestations such as rashes and more, when people had allergic reactions to this, and they lied group. And then they made a coup, telling them what's in it there is none of this, and they have it, and with them everything will be perfect good. Super madness, brother. You know what? the most difficult thing in these research? There is a trend to think that all this is our head.

Yes. And, obviously, sometimes people think that no, none of this is true our head. That's all. physiologically. Truth in that this is both that and other. Much of that, what are we thinking about, we we are trying to create templates predictability, and therefore your body, probably reacts to what you told him speak in a certain way reaction time, but yes, it's crazy that it's the power of what they are called psychotic, uh, Yes, and I hate, you know, use this term, even I I hate him.

use, because people, uh, they laugh at this, but here's the thing, that you can't separate yours experience from what actually there is, you don't can you separate these two. Yes, for example when someone is hitting me on the leg , arises physiological reaction , which occurs with bruised and inflamed, you know, signals, who come there, to heal the leg, and pain signals. We can do it all. measure, but then there is my experience of that is happening, or wrong? And you can't separate these two, and they both play role.

I am completely with you. I agree. I also think what does this highlight for people who have ability good to rethink things , which are not so much bad, unlike from the old saying, isn't that right? None such a concept as big problems. We are the only problems we create big ones. M , and you know, if you have there was a reaction, or you you felt it, and you, uh, you learn this, and you do it like this bad, oh, I have such a bad reaction, What is this like...yes, you are just yesterday told me how ...because you are through your injury now, when you train, tell me about this...

So, I mean, this because I realize this, right? I am very well. I realize this. For example, one of the largest disappointments that I I have it now, it concerns my weightlifting, and I...because I stopped doing it, like, I don't know, several years of trauma due to injury, and I am now I feel very good. and I feel strong enough, so that gradually overload, and I'm like, "I feel, I start, approach, type, God, here I am. I get injured," Do you understand? And I am like that, I have this car too, and I like this: "What are you doing?

You [ __ ], like "and I have internal battle, and This is really hard for me. , so much so that it part of that motivates me to talk about profitability investment in squat with a big weight for someone of mine age. So I struggle with both of these factors. There is a part of my ego, which means: "Oh, in you are here a lot more strength ". There is cautious, scared me, which says: "The past the time when we were with this weight...something cracked, and you heard something "and I...

and then the other part me says: "Well, or really me Do you need to do this? AND if I...if my... if I say that mine meta-longevity, strength , health, am I achieving I these indicators? " So, all of this is happening, yes, in my head when I climb under the barbell, you know, and it's simple yeah, damn it, Brother, that's how I am too I know what will happen to me. It hurts when I think about it. that it will hurt me, for example, if I I will continue.

to tell yourself that I will be able to It hurts, I guess. I will move, so I Is it really necessary? Have you guys heard about these cases when they accidentally loaded the barbell more difficult? Yes. When they laid and hit the personal record, like a weightlifter who knows his exercises. There were real cases, when they knew it was happened to me. Yes, even before this It really happened. Yes. But not as if you are wrong calculated kilograms or something like this. It was a comparison kilograms with weight.

Yes. And you hit it. personal record, like: "Oh [ __ ], I forgot" to carry two ". This suggests that to get injured etc. Dude, the craziest thing happened to my dad and some of his friends for days. It really scary, dude. Very, very It's scary that happened. So, you you know what he is part of something like that teams motorcyclists. He travels with his/her friends, and they go to long distances on road motorcycles. AND how often does he do this does? Yes, I know you said about once a week.

He does it a lot. He loves speed. I know. I know you talked about it, but I I didn't know you. And he is really skilled manages his/her by motorcycle. As real professional racer. When I meet him friends, they are all like to tell stories me, that they travel for a long time, no one can to keep up with yours dad, and your dad is like that It drives well, both this and that. it. And he has it. I like it. Um, and around this reigns wonderful company and community, but, You know, they drive.

on motorcycles, and to ride motorcycles dangerously. Brother, they were going, um, I don't know where they are. were, but they turned, and the car tried to overtake another car, it was in their lane or something like that. Um, and mine Dad turned sharply, and missed approximately millimeter, but it hit the one of the others boys, and he fell on land. A bunch of others boys were lying down with bicycles or something like that. They rushed towards him, the heartbeat was not beating, were unconscious. Oh my God.

My dad spent cardiopulmonary resuscitation with some, someone else did compressions by mouth until my dad did compressions for 15 minutes until the ambulance arrived, and the guy is now in department intensive care, in an artificial coma. And I still didn't talk to dad about this whole situation. But yeah, dude. Simply happened. It just happened. AT My God. Yes. So, I don't...you know, I am going to spend time with dad today in the evening. And I know mine Dad, he's not very good. shows such emotions or stress.

But it's traumatic, dude. Yes. Do you know how much? time lasts 15 minutes chest compressions cages? How long does it take for friend and do it friend, what are you guys, Do you do it constantly? As if you can't help but think: "Oh man, is it worth it?" I get this so often. engage in?" Wow. Especially when it It's someone's fault, right? It's like you don't care, how good are you racer, can't. I think this brother the guy told my to dad, what is he like, How are you guys?

helped him to take root. If it weren't for this, he would definitely die. I wonder if he was there. on highway 9. Oh, the problem, brother. Now this is happens all the time . They send there is so much CHP, because almost every weekend now turn, and I, as before , constantly there traveled. I'm more there. I'm not going because there too much, too much strict measures. They are tough on this. are fighting. Why is this? just a fun road for racing? Incredible road for motorcycles, motorcycles and fast cars machines.

This is incredible. road. She just super picturesque. This is great. It perfect amount turns and steep areas, and enough direct, where possible to develop truly good speed, but then enough straight sections where requires skill, to pass turns and do various things. And so. No, that's right, and it wasn't here before, uh, traffic jams, so this it was also like that, but now it's so good known. And so from the same reasons, because my stepfather, uh, Katrina, was famous writer, uh, like your dad, and they constantly went there, and it was theirs...they return there, and for 50 years ago it was...

I wouldn't be surprised if there were many, then, oh, I'm sure it is yes, that's where they all go are traveling. I mean what if you, if you, if you drive weekly bus B, if it weren't for yes, he definitely is does. This is like a place , where you can go. This is just wonderful, great, and I would...have to I mean, I feel safer on motorcycle than in in large cars, specifically because of this reason. There were cases when this happened with me in another car or during a trip, and on a motorcycle, but because the motorcycle still can to fall to the side, and there is enough space, but two cars do it , and this...Oh, yes.

It head-on collision. Yes. So you see that there are a lot of these now is happening. So, I bet it is It was like that. Um, uh, I want to to talk about something training the equipment that I reopened. We are from you, Justin, talked a little about it . Oh, yes. Pneumatic things. Pneumatic. So, you You know what I'm going to do. on pneumatic ones. Pneumatic, right? Yes. So, you know what? I am going to a new one. gym. I didn't see. Kaiser. Never liked those.

That's the thing. On- first, have you ever Did you use it? Yes. Yes. Yes. Pneumatic. Yes. Literally for force acceleration . Here it is. This is not true. You are not using its for... This is not traditional. strength training. It terrible, because that's why I didn't use it. in childhood. When I was a child, in the first gym, let me think. Was it the first gym that I have ever driven ? I want to say that this was the first gym, in which I have ever led where it was sprat pneumatic Kaiser exercise machines.

And it doesn't work for me. I liked it because I would prefer use regular exercise machines or free weights, because I admired bodybuilding, right? Yes? But what about power, then this because it's hard to perform power upper body movements part of the body. Yes. You know, it becomes quite creative and all that. So, if in you have pneumatic equipment, you really can you quickly to disperse, not jumping or not using weights, let's say this restrains the flight of the stack weights Yes. Even with rubber bands It's strange because it is so.

strongly pulls at you. This is completely different. And the stronger you are you press, that stronger resistance air. So it is it will just get stronger push back. Push him. Yes. So this morning I did an exercise for lower body. They have a leg press where you sit down, but this separate legs. Oh, cool. So, I I explode with one foot, I explode with another one, and I like this: wow, divergence. I am like this: I have one leg. strong with another. Then they had a bend legs, and I did that exactly.

And I am like: yes the disagreement that I would never do that by force. Regarding strength, in I'm not really there. disagreements. Yes. But in terms of strength, yes. This is interesting because I have mind you, I was giggling and tried a lot to deal with Marinovich and all others guys who are engaged in speed sports, how many are engaged in by layering, like everyone else Pio, you know. Uh, and this becomes like this creative, strange, unusual because it just doesn't have it for makes sense to me from the point of view in terms of transference, but when you have this pneumatic equipment, it controlled, you can you keep these positions.

You really are can you add a little speed. This has sense, dude. This is cool. This is interesting. Yes. I never do that. used. I have I mean, in the gym, Where have you been before? or were like that. I am not I don't know if they still exist. Uh, no. No, I understand. What are you talking about? IN there are several of them cables. Yes, there is. This is not pneumatics. This is a magnet . Still cool. All It's nice. No, they are pneumatic, isn't that right?

Was it pneumatic? Yes, it's pneumatics. Maybe you have radio. Oh, yes. This is because which is correct. You you press the button and Oh, Yes. And I, and I...And I... actually...In Saint- Lucy had a gym. It is pneumatic, and I ...I have already trained in him earlier, but I always was bodybuilder. So, like me... And this is completely different. sphere. It was nonsense. That would have no bearing. This is also a completely different sphere, because I I am training for speed. But this has a big sense if you trying to do something explosive on simulator, which is difficult to make from simulators with free weights or cable-type simulators.

WITH free weights there is a higher risk injury, and then you are struggling with gravity. So this is how to try to make an explosive action sideways or downwards. You must be very creative. But with pneumatic equipment is... to throw things and jump. This is really a single case, or, well, really the only one case, in my opinion, when it made sense, when you saw, and the irony is that you saw how bodybuilders do these, these are rubber bands, such as hammer, force etc. If you tried use strength training machine- hammer for explosive movements, then it would be logical that an eraser will help.

Yes, an eraser will help. Maybe she will be as good as pneumatic, but will make it better for this. Hmm, but I I remember what happened. trend in the world bodybuilding, where everyone They were doing this. It's simple. reminding me of the extent to which, because I talked about it last time, how much exercise equipment shifted to the side convenience, space, um, ease, you know, uh, transition from person to person and from what for it was developed first, strength and productivity, sports results or bodybuilding. Yes, bodybuilding.

It was all like that. So you won't find it equipment in gym, because the average The person doesn't care. She doesn't want it use. It difficult. How do I use this thing? I am increasing pressure. What does this mean? But for athletes this is incredible, dude. I do. have fun with this. Oh, interesting. Yes, dude. I want to hear about you...This is in the notes. There something is written terrible. It is written that betrayed Katrina. What What happened, dude? And why are you talking about Is this public?

Yes. Yes, I don't. was going. I'm just from I got involved with her because it is in the topic. She...I I don't know if my wife your boyfriend when- they do something like this, but she does it from time to time. It, maybe once, I don't know, every six months- year, I have something happens like when we we wake up, and It's immediately clear that she has bad mood. And my wife is very pleasant. You know, that she is so patient , pleasant, all that. So it's strange that she just in a bad way moods, especially if I didn't do it ...If I...That's right.

Especially if I know who did nothing and didn't say. As if I just woke up. I couldn't do it yet nothing wrong. Right. And, uh, you did...And then, and then I...I I always feel that I know when I'm like this: " Hey, are we okay? » And oh, I dreamed bad dream And I I feel like there is some the tone in this bad sleep. As if you don't Are they killing or something? Bad things happen. It's like there's something else, such as a nightmare or night.

It was as if You did something. Yes, that's right. It's like Did you do something to mine? dreams last night. As if I heard, felt it. I'm like, "Oh my God." Do you know what I did? You know. So she continues, and supposedly I, you know, cheated on her with someone, not even from someone we we know, just from by some random chance a person, just like that. AND that's why I laugh. I I'm laughing. She clearly doesn't ridiculously. She still is. copes with this, isn't that right?

Already whole morning. I think she is then she told me, why do I think this funny, because then we talked about how it Crazy, what's wrong with you? can dream like this a dream that is completely unrelated what does not have relationship, and that's it strongly affects mood, that's the same In the morning my son climbed into bed, uh, in the morning after that, and she was still lying there thereafter. I already got up and, uh, started your day to go to work. And she told me that even after I went to work, she still felt , you know, hostility towards me or something.

AND she says: "What made her come to her senses, so that's what she, her son, our son said, talked to her about something like: "Mom, Dad , I love you, mom and Dad, and I love it when I ..."Oh yes." She just says: "But it was like this funny because he told me this incredibly cute thing about us, our family and all these things, and yet I still felt it. resistance to this." She says: "But this is somehow "That's how it went later." Well, I have for you bad news, dude.

This may actually to help your relationship, if you are you will do it. Uh, scientists show that farting in front of you partner, oh God, without any shame may be one of the brightest signs really healthy relationships. Here's what it says. Psychologists say, dude, mentally, we in love. Psychologists say that this indicates psychological safety . Allowing natural body functions to get confused without fear of judgment, you accept the connection. I both partners experienced the past when they were comfortable be yourself. Overcoming gas barrier equal to the common overcoming the gas vulnerabilities.

Katrina Katrina would argue that this I have a deeper love. because I do everything it is possible that she was comfortable and safe from this terrible smell and feeling. Right. So every time we talking about it, she always talks about that I am so glad that you insist on mine, because I appreciate it. I No, dear. I want to try something new in her relationship. What is it? There is something under the blanket. Popcorn. I don't...I don't even...I I don't think about it anymore. this is because it took me so long trained before that.

I don't think so either. Yes, I bet. This is funny. Yes. When we last once...it seems we... someone...the team took it down clip about it. I was interesting to see...uh ...this gap. It's like... it's like peanut butter and jelly. Yes. You know, it was something on like one of those things when people there are very...or... Yes. You made me and my wife to go to bathroom, so take your cosmetics and other things. I am like this: " Honey, I'm sitting on toilet. You can go out.

for a second? I am more "I don't do that." By the way, Doug, I want to to ask you, er, you ate some eggs pieces from Butcher Box. Yes. What are there? macronutrients? Because you I ate them for a while. Yes, Katrina and I were delighted for some time. Actually, I stopped only because that we are so many did. What is it? This is in in the kit...This is a tray, and you just...Yes, in two pieces of tray eggs, and you just you put them there at 90 seconds.

And, uh, yes, macronutrients are 240 calories, 16 g protein. This is great. Yes. Eh, they are delicious, and, probably one of the best sources. They are. So they use eggs from free-range chickens walking, bacon, humanely raised methods. I mean, if Do you want me to consider this? like this...everyone who Have you ever eaten eggs? Starbucks always knows what It's like being like this. Yes. This is...how and how they are prepared . So, you just prepare them. The first two ingredients are eggs and cheese. By the way, I was surprised, seeing this.

And there's cheddar cheese and, of course, smoked bacon. They are good. are coping. Butcher Box are doing well, obviously they are famous yours, for example, clean meat, right? Yes? Your department beef unbelievable. But they also have many of these ready-made dishes that can be order. Yes. Um, and I rely on convenience. Yes. Every time I I'm checking, you know, about once a month, I check, and there is something new there. IN They have all kinds of delicious ones. things. I am not was aware of this until now.

Almost always delicious. I'm trying to remember. the case when I I don't like something. but it seems that every time I do this liked it. There was one thing that I, I think I ordered it, and thought: "Eh, I don't I'll take it. " Usually this another piece of meat or something I'm trying, and I think: "If..." I trying something new and I think: "Hmm, this is not mine" favorite or something ", but it's rare." And what you're talking about You say that they really impressed, for example, a healthier version frozen products like these pieces, little ones, just fire.

Yes, they are so delicious. Chicken nuggets, obviously, we all We love chicken strips. That's all. I have on meaning that they made a few quite good, uh, beforehand packed items that , in my opinion, really, really delicious. They have much more choice than me I thought. Huge. Yes. When we... And you can add and take it to yours boxes as often as only... And they always have some special offer or something else. So there is always something different... Um, I was going to to talk to you, uh- eh, Adam, about the sauna, the temperature you you use.

Oh yes. Yes. Good. So you said, you know, we would talked before... you talked about how you are so constant you use the sauna, and then you remembered the temperature to which you heat it up. AND... At first I didn't know that it is not was processed. You They said 230 degrees. to process. But this made me to pay attention to the temperature to which I use the sauna. in the gym, uh, which one is it? rises. And the highest temperature up to which I have ever argued , that's about 200 degrees.

And it's hot. It seems hard to sit there. 20 minutes. You going to 230. Yes. Yes. Yes. Yes. This is madness. How many you will need time, to increase temperature? Yes. I mean, in I'm already... You would They said I had mine. five or five already months or so that? Five, six months. Yes. So, I went, and I, and I told you outside on the air, I might missed five days. So, that's how much successively. This is always, always every day. Um, now every day I'm not at 2:30.

And everyone I don't have 20, 30 minutes a day. Sometimes it's...10 minutes quick sauna, but I I mean, every day I in it. And then, uh, and when I first started, 160 was hot. So, when I first started, 160 was hot. And then I was... Most gyms go up to about 180. Yes. Good gyms. And then I was able to quite quickly climb to 180. I've been at 180 for quite a while long, because even 180 It may be warm. AND then I quickly switched to 190, then to 200, and then to 210, and then I just, and I, and i, i just, like I trained, I have was, like, "Let's let's move on to 230", You know, when I was probably should have been on 190, 200, and I, like, overloaded and I have to, like, sit down.

a little bit still, because it too much. Um, so I searched because I was...Thinking about it, and so that you know that I was forced to leave by this. by the way, I already said you before, what, um, that's what made me to contact infrared saunas, because infrared saunas on average heated only to 145 degrees. No, they are different. warm, or wrong? And almost everyone research that they say that all studies longevity, about which everyone says Peter and Huberman, about traditional saunas, — these are traditional saunas, both there and there the temperature reaches about 200 degrees.

Yes. Well, I searched. I searched for data because I think that what you do it, exactly improves your heat tolerance, isn't that right? Yours ability to bear heat. That makes sense. But is this related to advantages for longevity? So I searched for data, and they do not show what is sense to continue raise temperature. So when this is known research? Well, here's what's known research that showed a decrease mortality from all reasons. Yes. On 24% lower with two- three sessions on week, 40% lower at four...to seven sessions per week.

Good. So, um, there was a sharp decrease mortality from all reasons. From two to How many? So, two or three days on week, mortality inferior for all reasons by 24%. If it's four- seven days a week, This is 40% lower. Oh, I mean, I feel like It's better if I walk. I was wondering if there is my frequency advantage. So, the connection depended on dose, frequency and session duration. Usually 19 minutes or more. Yes. But not from temperature. Typical temperatures in these data were in traditional dry range saunas.

Average the value was 174 degrees. So, probably between 170 and 200. Um, but that doesn't show, that there is no additional benefits. I thought Doug had just found this recently in research, and there it was shown that this there was something like that, and we looked. No, this is there were 194. 194. Yes. So, the average the meaning in this specific research. Yes. So, you're looking, probably, as I said, 170. That's what I meant. That's how it was when I was, uh- uh, I...don't remember who analyzed research that I observed.

Hmm, but they said that not everyone , but most of these research that talking about all these great benefits, are above, about 180. So, again, as I I already said, I...I tried to collect all the data together, and actually a gradient advantages, uh, no is that what The hotter the better. It needs to be hot, but hotter. But I'm curious, how... interesting, how similar is it to bell curve. For example, it's like...uh, does it have...uh, you know, 180 ...180, you say that median...that's what show research, what exactly here is the percentage longevity is 40%.

Does he start? decrease by 200 or 205? That's what I am I doubt it. Well, I don't. I know, but I am sure that he decreases as we talked to me in theory, it would be very similar to power training. Yes. 80% it will be to your benefit from two to three days strength training on week. If you go for four or five, you will still get little benefit, but she will start decrease. If go to seven or eight, that's probably very similar. I don't know.

I have on I mean, it's logical that number of people decreases, for example, it reaches to the point where they too high, and then there might be some correlation. So, how many do you have 195 degrees per Fahrenheit? Yes. For traditional maximum recommended temperature. Yes. Traditional Finnish saunas, this research from 150 to 195 degrees. Yes, it's a terrible thing. I I don't know what you're googling. . This is a terrible thing about Google, because they never would not recommend to do something to someone similar, just like ours never would recommend train six days a week with high intensity, but the one who trained before that, absolutely can handle, I am going to assume that this is what what am I going to do suppose, but when I look at any what type hormonal stressor, which is saunas...You do it all that's right hormonal stressor , What you see is insignificant benefit, maximum benefit, and not just a reduction returns, and negative consequences, for example, training on endurance improves mortality from all reasons.

When she becomes extreme, it increases mortality. Muscle building, great for mortality from all reasons. You become bodybuilder, what else worse. Yes. So, I think this is, probably so, that if you are too strong you are loading, you you get more advantages in productivity, but you can lose some advantages for health. So I don't assured. Yes, that would be interesting. look. Me again I can still imagine that this is very similar to power training. Uh, appropriate dose that accordingly scales with time, and the ability to deal with this stress.

Yes. Uh, in Are you all right? Uh, taking a new one newbie to the distance from zero to 100 miles will definitely have more negative consequences than positive ones. Uh, now I'm curious. , when this reduction return? Yes. You know, and just because the research show that this average temperature, as well as the average number of physical exercises. This does not mean that you can't to receive benefits four to five days week. I wonder if the advantages are more in durability, not only in acclimatization to the heat.

You see, What am I talking about? As if advantages for durability no more. Simply you can bear it, uh , more heat, again yes, power training. And me too I wonder if they will start growing factors risks associated with heat. I mean that manufacturers can extend the deadline services to, for example, why not allow up to 300 days? Well, you obviously You will kill someone. Well, I mean, you visit some of the these, uh, you hear these crazy cases, when Katrina did this is when you go, uh, oh, it's them, you know, sometimes it's legally.

Yes, this is madness. I I know what you mean. you speak. This is madness. What is it called? You enter the tent, as in tent. Yes. Yes. They rotate whole day, and they they lift it every time you are floating, and in them people die. Yes. So it's obvious that...I think that the weight is above 230–this a completely different level. Yes. But steam baths –it is rather spiritual thing. It's more about, to prove your body to the limit and try to achieve something spiritual benefit. They don't do it for health.

Although this is also not possible separate. But that's enough. You are the guy who also talks about this. Uh, I don't...I mean, I don't I know. I don't know. But, I I mean, this is mine. the thought, as if I were imagining, that it's like everything else, if scaled properly, and you you allow your body... Listen, I already said, that I know how it is– jump to 230 when I should be at 190. Can you believe me? your body tells you, what do I have dizzy in head, and it was something like, "Okay, this is "It's already too much." But gradually rising even higher a few degrees, still by a few degrees, staying there instead of 15-18 minutes, doing it like this, uh, now it's time point...where am I now I can sit at 200, like nothing.

Now 230 in total still-it's like intense training. It intensive training. I want to try this. I have never done this before. did. The hottest, what have I ever done? I felt it was 200. Yes. Yes. This...This...This hard. It's not easy. It ...It's like...It's like Katrina . It all started with that, that I couldn't force Katrina can go through any you know what it is, range 175 or something this is it, and I am like this: if do you really want continue to benefit , you want your the body was a little tense.

She wants to be comfortable and just have possibility of hanging there 45 minutes. And I'm like: okay, well, it's something like simple lifting weights and maintenance weighing 15 pounds. You get some benefit from this, because you are raising weight, but I think you get more benefits, increasing That's it until...now. Must be turning point. Yes. Interesting, where is the other side of this, because I know what it is negatively affects fertility men. They must be very careful. I know that with a traditional sauna, where they seem to be they put their eggs in, like ice.

Yes. You actually do underwear. Yes. Yes. I know. I heard, I heard that people like that. do, because I have a friend who tries get pregnant, and he... I don't...I don't either. 230 each time. I definitely I can do 230. Uh, but it's like...I have to mind, somehow we have were friends on weekend, and I was dressed in this. I am not I'm trying to kill everyone, so I'm holding on on the same level. Yes. I'm not trying. to fly, you know, What am I talking about?

Like, Come in. Wherein case? Yes. Nobody wants to I'm hanging out there, if I do this. Ago I keep it at 180. When to we have guests coming, and that's enough it's hot so they could stay a while there, and we enjoyed, and I don't care there. good. So, but I have in mind when there are moments when I want to try it, okay? can I do it, and I I do this, you know. So steeply. I want to come and try. Listen if you ever stood in front of the closet, filled heterogeneous pots and frying pans, and wondered why you still not needed, our place is decision.

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to take and how often increase calories? More and more such questions will arrive, because more and more people are used their. So, I will speak. about the experience we had had, uh, still with clients we work with worked, and clients with whom ours work coaches who adhere to, uh, yes stop the GLP diet, and also, uh, just from conversations with experts in this industry, such as Dr. Seeds. So, this is is based on this, and this may change in in the future, but for now what...it seems like this the best approach, and very gradually reduce use of GLP.

Now, with this slow decrease , appetite will be to grow gradually. OK? So, perhaps, you will want to accept your usual dose of GLP and reduce it by half. Let's say, continue on this for a while. Now you will notice increased appetite. With increase appetite you increase food consumption with the goal is to become stronger. This is different. part of this. Try to strive to increase strength in gym. Not do things like this, as weighing on scales, because it can to completely knock you out mental state, but I want to become stronger.

Now I am on stage. I am going start the next ones, you know, 3 months of trying to become stronger in certain key exercises. And you reduce the dose of GLP. Stay on this one. lower dose until you will feel that you can reduce it again. AND you choose scalable approach . And what stretches and what is so good about this follows, -this increased appetite, what allows you to eat more. Number, which one would you eat? more, and whatever, it is depends on a specific person.

THERE ARE- uh, but usually you you add, you know, 150-200 calories every time you jump, depending on the person. Sometimes more, sometimes Less. Uh, and you want support calorie stability at least a week- two, before, uh, try them again increase. Yes, that's hard. answer in two reasons. First, we not doctors. Uh, and we must work with doctors with such things, right? We must say to the patient or to tell to the client so that he returned, talked to his doctor about it, and we we give suggestions.

Most often, I don't I think we had too many rejections doctor. I think that every time we offered the following things, they...Oh, no. Doctor Seeds says, "This is wonderful." approach. Yes. Well, of course, he, I think so, but even others, even other doctors who have patients with GLP-1, generally speaking, uh, I I think yours recommendation- half, half until will disappear. What did I see? otherwise, that's what some people...Maybe to make this progression within four weeks every week, halving and fully refusing. I saw other people who do half doses, and then eat has to to stay on it about 3-4 weeks, and then they they make another half within three- four weeks.

Then we had people, which, you know, completely reduced the dose, quit her, and then two weeks felt severe hunger, and then they had to do it again continue. So, you know, just give it give yourself permission and time. People who have achieved the greatest success, in my opinion, obviously, people who engaged in power training and strive to become stronger in gym and increase protein intake, seems to have reached the greatest success, focusing on in order to become stronger. Focus on what so that these additional calories were used with benefit.

Other people, who have achieved great things success, it's also people, who worked hard about combining points of your habits and find ways replace them. Is it you? ate ice cream in the evening, and now you have, you know, cocoa beef or Greek yogurt with fruit, whether you were a person who thoughtlessly had a snack during the day. and now you prepare food and no longer snack during day. Anyhow, what caused excessive increase balance. You have applied a lot of effort to replace this good behavior. It in combination with gradual decrease doses seem to be a recipe for success.

Now I want to add, what is what we are talking about we are talking to dose reduction, actually works only with complex pharmacy drugs. Yes, I wanted to say, that previously loaded pens are not They are bad enough. They do not allow you to do this. So This won't work. If you do you accept branded GLP, uh, with prior loaded drug, and you want to go to reduction approach doses, we have partners at mpormones.com, and you you can go there to complex GLP, which supplied in bottle reusable use that allows titration dose.

So now you you can titrate dose and stop. Next question applies to Cara Ray lifts. I was previously in mass training, where I did everything correct, besides, who overtrained. Or maybe mine the body gained mostly fat, not... muscles? I think that's what could have happened to me , but I'm not sure, Is this even possible? . Yes, it is quite possible. Absolutely possible. One of many, there are many different ways to increase mainly fatty deposition. Uh, but one of them is overtrain. Yes. If you overtraining, eating, um, with calorie surplus, you will definitely type fat deposits.

That's why one of our favorites professional programs, which we recommend people if you long enough listened to the show, there are Maps Anabolic . Yes, we know that this is one from our programs moderate and low volume, and only 3 days a week, especially if someone already training some time and goes to mass load. This is one from the best programs, because we believe, what is the probability that that a person will be overtrain, moving to mass load and reducing the volume, very low. That's true.

So, if you become strong in such a program, you have there will be more chances for it. And the reason why this is one of the possibilities, is that that you are not increasing muscles in the gym in the hall, raising severity. You send a signal for muscle building. When you are resting, recover and adapt, exactly then you increase muscles. So, if you you make an effort, and This is a mistake that, on in my opinion, sometimes people do this overdo it and to train too much intensively, and your body constantly tries recover, but it never completely is restored and not adapts, and therefore you eventually build up fat instead of muscle.

Next question from Duto No. What volume training is available optimal when deficit, so that to avoid overtraining and injuries? So, this is good. question. On him difficult to answer, because sometimes people first perform too big volume, and then are going into deficit, so I would even more reduced their volume. But let's just say, for the sake of this question, what is your volume optimal. You train with good volume, feel Okay, and you're about to. go to calorie deficit. AND let's say, a deficit calories is, e- uh, 500 calories lower supported norm, that would be nice traditional deficit.

So, for in my experience, with 500 calorie deficit below supported norms usually you reduce the total volume by approximately 25%. This usually looks like yes: deficit about 25% good works with this deficit. Than the greater the deficit, the smaller volume can cope with your organism. I also give very general advice, because in fact most often when I I'm meeting someone. like this, I'm looking at total volume yes, as if you were the first You are exaggerating. Yes. Therefore, we need shorten it twice if we We are going...I am glad, that's why you said that what have we done recently asked this question, and you answered exactly yes, and then I came up to you and said: "If you want to reduce the volume , then you can reduce "it's twice as much." Yes.

And the reason why I this said, is in the research we conducted here so many times shared, regarding the volume , necessary for support for the increased muscles. Research show that it is somewhere from 15 to 1/2. So you're talking about much less, much less than half, just to support. So no it takes so much. People in this state more often sway and they do too much, considering that, how little calories they are consume than vice versa. So, if you you will just be consistent, but reduce the volume, and I, that's why I said 50%, I I say that if you reduce it to 50%, then everything It will be fine.

And I have to I mean, I often I even saw it on competitive professional level with these professional bodybuilders who train, and then aggressively cut back load, add cardio, increase intensity training before competitions, because they want improve your results, and that's all these terms, which they are used. For example, what are you Are you doing? You are not missed none day in the gym hall in 3 years, and you increased all these muscles in the off-season, and now you are going increase cardio, increase the volume and intensity and to put oneself in deficit.

For example, tell me about the recipe muscle loss that you increased. They would be much better do 80% less than they worked earlier, and they would saved more muscles, and they would looked better in ends. So, this is the error I see is how do people do most often, this is what they are super motivated reduce load, and they they do everything, and in the end- end up losing muscle. Next question from Grace Hoy. What the best advice to remain patient and trust the process heavy lifting objects and strengthening?

You know, the best... So, there are many things, which you could to do, but actually the best advice I can give you to give is to learn enjoy process, receive pleasure from of this process. Nothing doesn't make you more more patient than not look at the point purpose and just enjoy travel. Hmm, and this That's really how it works. For example, when in I had clients, which I was able to successfully to reach this place, where they just liked to meet me, they liked to be active here and there alone.

They started enjoy healthier food, because felt the benefits. They tied dots. Behavior began to change. They have reached results. They reached points purpose, and not there was impatience because they are not constant looked at where they need to get in. Others in words, imagine that you Are you flying somewhere? are you traveling somewhere? in 15 hours, and that's it, about what can you think, this is when you get there you will get me need to go there to get in. Me need to go there to get in.

Oh my God, this will give up eternity. And now imagine that yourself the trip would be so pleasant, what did you lose sense of time. We all They did that, didn't they? We all did things like that. you are sitting with someone, with Who do you really want? to spend time and speak. Not you will have time to look around , how will it be like the first meeting and communion. We talked for 4 hours. It seemed like it was 30-minute conversation. So it's best that you can you do for patients, this to learn enjoy the process and what you do it, and then everything The rest will happen by itself.

yourself. I have small life hack for this. Uh, I think so. that the advice of Sel is very appropriate, and I think that this is important for everyone during his careers and travel in weightlifting. IN at some point you you will encounter necessity to learn, and you will need to learn how it is do. But when I encountered this personally and with customers, small life hack that will help with this, this learn a new exercise. For example, if you you feel that it's just hard you train, and the gain no force occurs very quickly, learn new movement.

Because, if you never made Turkish exercise, and try to do it for the first time, in It will be terrible for you. You won't be able to lift no weight with her. AND look how fast you will start improve and to become stronger. So if you and I and some customers who will find themselves in such a situations, and I, and I hear it's in their voice, they are struggling with this, and Sal and I just we talk, and they like: "Yes, that's all" great advice.

I still am I can't understand how. learn to love this a trip or something. I am disappointed. "What such a life hack that I would as the coach found, this how to find the weight that they have never before did. I would teach them, if they never made Bulgarian split squats, for example, we are now we make Bulgarian split squats, and now they can do only weight of your body. And you know What? In four weeks they suddenly hold 13.6 kg dumbbells. It's like, "Wow, look ".

And that's a lot times will help you overcome this. And therefore, if it's you, and there's movement, maybe you, you know, never did windmills or never didn't do the circus press. I mean, there is so many different wonderful climbs. Uh, if you haven't already none that you interested or to What are you interested in? start. Start, practice, learn do it well and watch how You will become stronger. Okay, I know, you liked this one episode. If I liked it, take a look. this. Ground, torn, clearly determined, single-digit percentage fat in the body.

Yes. Do you want this? achieve? Come on. Let's talk about it. Hard. And is it worth it? that? This is additional question. Yes. First, we it must be said, okay, unambiguous fat index in the body, obviously, percentage of fat in organism, uh, which can be presented one digit, for example, 3%, 5%, 6%, 9%. This, uh, is torn for men. For women add 10%. Yes. No. Yes, that's right.

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