Mark Bell's Power Project - Chris Kruger - Optimize Hormones NATURALLY to Drop Fat with Ease || MBPP Ep. 841

Episode Date: November 22, 2022

In this Podcast Episode, Chris Kruger, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about ways to control weight gain by utilizing Chris' method of beasting, feasting and fasting. Chris also shares how he was able to optimize his hormones naturally with the same method. Follow Chris on IG: https://www.instagram.com/krugerbody/ New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw Special perks for our listeners below! ➢https://hostagetape.com/powerproject Free shipping and free bedside tin! ➢https://www.naboso.com/ Code POWERPROJECT for 15% off! ➢https://thecoldplunge.com/ Code POWERPROJECT to save $150!! ➢Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM ➢https://www.vivobarefoot.com/us/powerproject Code: POWERVIVO20 for 20% off Vivo Barefoot shoes! ➢https://markbellslingshot.com/ Code POWERPROJECT10 for 10% off site wide including Within You supplements! ➢https://mindbullet.com/ Code POWERPROJECT for 20% off! ➢https://eatlegendary.com Use Code POWERPROJECT for 20% off! ➢https://bubsnaturals.com Use code POWERPROJECT for 20% of your next order! ➢https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori! ➢https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep! ➢https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Follow Mark Bell's Power Project Podcast ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject  ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok  FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en  Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Power Project family, how's it going? Now we talk all about strength on this channel, but strength starts from the feet. That's why we've partnered with Vivo Barefoot Shoes for over a year now. Now Vivo Barefoot, unlike most shoes, number one, they look great, but number two, they're flexible. They're zero drop and they have a wide toe box. If you wear these shoes over time, your feet will get stronger. Now, if you guys want to get some of these shoes, head to vivobarefoot.com slash powerproject. Use code. Use code power vivo 20 at checkout to save 20 percent off your entire order. Enjoy this clip. And see what are you eating?

You got a combination of things going on over there. Yeah, lots of things. I got two scoops of protein, some raw milk and some. This is the way protein and then the what's it's salted caramel. Oh, yeah. Right there. Hydration. And then I have a legendary tasty pastry. Twenty grams of protein. Right. then i have a legendary tasty pastry 20 grams of protein right and i have a cookie just get a cookie bar yeah this is my second just pull that mic closer though

second cookie he's getting more i don't know about this he's getting way more aggressive about it he's getting aggressive he's like pull the mic pull the mic closer to your face oh like because you'll pull my collar but you won, pull the mic closer to your face. Because you'll pull my collar, but you won't pull the microphone. He hasn't even had 20 classes yet. The approaching goes really well. Throwing his weight around. Maybe. He criticized my collar over here.

Now I've got to cut it down. You brought it up. I've got to make a tear away. What's up with these mugs? Don't be trapped. Devil pussy. Everybody's been with these mugs? Don't be trapped. Devil pussy. Everybody's been there. Oh, man.

Powerproject.live. You can buy yours there. You know the kid in high school that everyone's hanging out with and everyone's like, oh, yeah, it's cool. It's great to hang out with him. He's captain of the football team and everything, and then you don't see him for like a year. He ends up with mono. You're like, what happened to him? You're like, well, I think he got a girlfriend.

That's the last I heard. Yeah. You don't see him forever. Yeah, you don't see him forever. Same thing happens when you're an adult, too. No different. Or tell us about how this podcast came to be. What's going on over here?

Well, this podcast came to be because I was supposed to have this guy, Chris Kruger, right here on my podcast, but our boy, Russell Buddy, he got sick, couldn't come in, but we still wanted to podcast with this man because he's got a lot of great things to say. He is the founder of a system called Beasting, Feasting, and Fasting, which you can tell us all about. And the reason that we got

into a conversation was because I was talking about doing another film along the lines of Bigger, Stronger, Faster, and talking about hormone replacement therapy. And this guy believes that you can optimize a lot of your hormones naturally and that the best place to start is there. Why would we even bother? Well, I think he's got good reasons and that's what we'll talk about. Yeah, you were telling me that when you were about 30 years old, you were just kind of feeling a little run down and feeling almost old. And that's a young age to feel old, you thought.

And then so you started to investigate some of this stuff, right? Yeah. Well, it actually starts, I mean, the fitness journey for me actually started in high school. Like, oh, yeah, I want to be like a big, strong guy. I was kind of like this lanky, wimpy kid. And I had all the muscle magazines too and everything. But all through that time from sixth grade i came home from school one day and my parents are like holding each other in their like

dark rooms like where it's the middle of the day right like it's three o'clock in the afternoon should be bright and sunny and it's like that's the day i found out my dad had cancer right and the more we learn about it like it's a metabolic disease like way before we found out about cancer it was type 2 diabetes and then at the time it's like oh we're gonna combat type 2 diabetes with the food pyramid i'm sorry did your dad have diabetes or do you're saying separately no no he had type 2 diabetes. So he had a tall guy similar to me, but skinny, weak legs, skinny, weak arms, the dad gut. And then like every – I'm going to stand on the microphone.

Oh, yeah. I'm so animated about this stuff. It's passion. So I always want to be like fit and healthy. And Chris over here in Bigger, Faster, faster stronger is like i don't want to cheat i don't want to do and so i always wanted to be like how can i be all natural and do it that way it's just never in my mind like oh i would take steroids to look like arnold schwarzenegger's like i'll just lift weights and was eat your spinach or something yeah try and say your prayers eat your vitamins

yeah the hulk hogan um so i always wanted to be healthy and like metabolically healthy. In the meantime, my dad's like, we're drinking gluceranus shakes to try to combat, you know, just try to stay. This is total nonsense. So my whole childhood was like praying every night that my dad would make it to my high school graduation. And literally the morning of my high school graduation, he kind of looks up at me with these watery eyes.

He's like, I don't think I'm going to make it today, buddy. And then we'd had like a healthy, great day that I remember driving around doing stuff with him like a week before. And then he went in the hospital and the doctors made some mistakes and threw off his electrolytes, like prescriptions counteracting each other. And then he was at home with hospice like a week later. Sorry, this is like heavy probably for your regular podcast. It's great. Okay. So always wanted to be healthy and then, and strong and not be the skinny, wimpy, like basically the 97 pound weakling. I went to a small college. I was on the football team freshman year was like so weak and wimpy in division three And it was a program that was so bad

We should have been in division four like they should have made division four for how bad we were Like oh and nine oh and nine the next year or whatever. It's terrible um But I intentionally played baseball Just to avoid having to lift with the football guys because like I was that Like I couldn't bench 135 and i'm trying to be a college receiver guys because like i was that like i couldn't bench 135 and i'm trying to be a college receiver or something i was terrible um and then all these numbers

improved and i went in after my career started coaching at a small college out in california and hurt my back two herniatedated discs, like, blew them apart. Terrible pain. But I was still eating with the football team. And, like, I was a football player. I'd just been playing football previous to this. And I did a 70-day transformation where it was, like, literally the first, like,

body transformation video on YouTube. And there was only, like, a couple of the YouTubers now that were even around back then. 2007 or 8 or something like that. Yeah, I hurt my back September 9th, 2009. So I was like nine, nine, nine, and then got fat really fast, just eating and feeling terrible. We just had a podcast about that, about being in pain and how I can promote you to gain weight because you don't want to move. Yeah. Well, and, and exactly don't want to move. And then the only thing that feels good is like, I was literally on like a two pack a day Oreo habit where like,

that's the only thing that felt good to full things. Yeah. Like, so that's a lot of Oreos. We walk across from the apartment to the, to the Ralph's and be like, Oh, are we doing double stuffs today? Oh, cranking it up. Andrew, see if you can bring up, they make a new one now. Yeah. Mega oh, we're doing double stuffs today. Oh, cranking it up. Andrew, see if you can bring up,

they make a new one now. Yeah, mega stuffed, right? Yeah, mega stuffed. It's like the size of this table. It's amazing.

They also, they also made the ones that are half Ritz peanut butter and half Oreo. Oh, but I could never, I could never find them. Oh,

that's, we need to get out of here and go get some of these. Oh yeah, the most stuff. That's the big one. Yeah, there's mega stuff and then the Most Stuff.

It's like an ice cream sandwich. Oh, my God. That looks amazing. If they'd had that back in 2009, I'd probably be dead. Andrew, pull up. There's a Ritz Oreo. See if you can pull up Ritz Oreo. That's a cool comparison. I would be dead as well.

Double Stuff Original, Most stuff, mega stuff. Double stuff your pants. Yep, that combo thing right there. Oh no, I bought some. My bad. Andrew just accidentally threw some in his cart. That looks like a little salty, a little sweet. Oh man. They're so good at making delicious food.

Yeah. All right, sorry. We were Oh, man. All right. Sorry. We were just fetishizing about stuffing. Two-pack-a-day Oreo habit. Nice. So then by Black Friday, my back is healed enough where the doctor's like, oh, yeah, we can start working out. And so I documented 10 weeks, 70 days to Super Bowl Sunday.

And then got my abs back, got my life back. And that was like my YouTube channel. And it was like getting all like, I think the video now is probably like three and a half million views. But back in the day, it was like 12,000 views a day, like clockwork.

Wow. And that was huge because there wasn't as many people on there even. Yeah. Like it was literally like maybe AthleanX, Scott Herman, Mike Chain,

Mike Chain, the original Six Pack Secrets guy. Oh, here we go. Oh, wow. Here we go. That was a great face. Well, that's the before photo face. That was 97 pounds.

So this is actually the wrong video. Oh, my bad. It's okay. So when I said like oh is this weak look at this starting to get studly here well there we go oh you got the undies and everything oh shit those are those are full-size cotton shorts guys full size exact he stayed in the dryer a little too long okay so like i was saying before weak and wimpy kid right like can't bench my weight as a freshman not even my weight can't bench 135 as a freshman in college

to by the end of college i think i would hit numbers that were like respectable like 225 on the bench for 17 or something you know like you can go to the combine with like some of those numbers but it was a couple years after that when I hurt my back and then did the 70-day transformation video where I don't start skinny and wimpy. I start fat, right? And then so fast forward a couple years, I'm getting married,

and I'd always been able to do the body transformation before. I call it winning the hunger games, right? We just eat less. We move more. Basic formula. We know exactly what to do. Is this the 70 day one? So yeah, this is, this is the 70 day one. Pause you for a moment. So the 70 days helped you in, in the context of the 70 days, but didn't have further success outside of the 70 days. It sounds like. No. Well, I think at this age, I'm 26 in this video, right? Like my natural hormone advantage as a 26 year old is like a, you know, able-bodied healthy young male

is you can win the hunger games. Like you can just eat less. You can move more. You have the natural testosterone to be like, I want to go work out. I'm going to survive this calorie slashing diet. And you can, you could force your way there and so four four or five years after this i'm 30 years old i'm getting married we're going to get married on the beach in hawaii on valentine's day and then have our honeymoon in hawaii and so starting january 1st i got six weeks i'm not that far away i'm going to get shredded just like you saw in some of those other in the other video we get shredded just like that i'm gonna work out hard we're gonna make it happen yeah and then i just had like no desire to follow through on that and then i was like dude is this low testosterone

like why do i have and this is before like low testosterone was the big big thing that it is now and trt and hrt so i was like why do i feel bad So I'm sitting on my honeymoon in Hawaii. Like, dude, there's got to be like, am I just not young anymore? Like this sucks. I'm 30 years old and I have like no drive, no like gumption. And I just don't feel young. Right. I can't get, I can't get in shape anymore because I'm, I don't have the hormones of my twenties.

Cause I'm just more motivated to even really try to head in that direction long I was long enough to well I think there's there's something different where it's like I was motivated to do it like these are the photos that last a lifetime like I want to go out it's all number one it's a Hawaiian beach vacation but it's also my wedding right like I want to look great I want to feel great but I just had no follow-through and yeah there's executive functional or we can push we can push we can. But sitting in the hot tub there being like, I can't be done being young. It's got to be hormones. Like these are the master switches I got to figure out. So when I got, when I get home from Hawaii, I'm going to figure out exactly what you would

do to naturally master your hormones. And the system that I came up with going from that original program that I had done the 70 days, how do I tweak this? Because the training portion was already pretty okay, pretty in line with what you would do. But in terms of the rest of your diet, lifestyle, and environment. And what I tell people is like, you can't blame your genetics. You can't blame your DNA. It's really your DLE, your diet, your lifestyle, and your environment.

And yeah, do you need discipline absolutely do you need sacrifice absolutely we're always going to choose to do one thing instead of another thing but it doesn't have to be suffering right like if i'm trying to win the hunger games if i'm playing metabolic chess and it's just i've got to eat less move more eat less move more like yes that's true but the real question is how do we do it? Not what should we do, but how do we do that? So I should eat less and move more. Okay. It's a given. Yes. But how can I do that? And the system I came up with to optimize my hormones at 30 is we beast, we feast, we fast, we sleep, and we do it again. And if we just repeat that cycle, you make that cycle your daily routine. So instead of popping in the office and be like, oh, someone made cookies, let me just pop in the cookies, right?

Like if we make it beast, feast, fast, sleep every day and focus on the quality of your sleep and being able to turn the dials on any of them, right? I can turn the dials to where it's like life is really so easy. It's not hard. I'm 240 pounds in a sweatshirt. I look like I could be like an NFL tight end, right? And people at the gym, you should go play for the Jaguars, Chris. Like you look, you know, you look fine. Like, oh, well, I mean, I don't think so.

Right. And I think maybe later on we can get more into like what the goal is. It takes more than a body type to be in the NFL. Well, yeah, true. Yeah, more than a body type. But I'm saying like you can walk around and be like, oh, I feel pretty confident. Right. Like in a sweatshirt, even, you know like we we all don't look that dissimilar whereas i'm sure

if we peel the sweatshirts off like the physiques right here are going to look different right um but yeah to take it to diet lifestyle environment beast feast fast sleep and so i have the whole system sets up to where if i naturally optimize my hormones, then I don't have to worry about getting on TRT, HRT, or any of that stuff. And I can feel better all the time. And so we were talking out there a little bit in the gym about what it is, but there's some signals that I think everyone misinterprets, right? Like, oh, I'm hungry. I should eat. Hunger doesn't mean eat. Hunger is never meant to eat. Hunger means hunt, right? So if we take that as like, oh, I'm hungry. I should eat. Hunger doesn't mean eat. Hunger is never meant to eat. Hunger means hunt, right? So if we take that as like, oh, I'm feeling kind of hungry. Oh, well, then I go roll

jujitsu for two hours. I'm not even really that hungry when I'm done, but I feel great. I know now that it's time to eat. And if we just go through an optimized form, it's like, oh, can I get in the sunlight, get vitamin D? Can I get higher quality sleep? Are there things I can do so that I have serotonin in the morning when I wake up and that I have more melatonin naturally occurring? Because actually in our diet, we eat tryptophan and people are like, oh, it's Thanksgiving. I'm tired from all the tryptophan. No, you're not. You're in a carb coma. But I eat tryptophan in the presence of white light in the morning. We make serotonin.

It's your awake, your alert, your confident, your happy hormone. You're ready to go attack the day. And then in the evening, serotonin is actually the precursor to melatonin. So I can't just go to Walgreens and buy melatonin and take them because now the exogenous melatonin that I took is combating the serotonin. So we switch in at my house to campfire mode, which is really simple. It's just you turn lamps on with orange lights in the corners of your room. The serotonin so we switch in at my house to campfire mode which is really simple it's just you turn lamps on with orange lights in the in the corners of your room the serotonin converts the melatonin and now you get so much better sleep that it's like literally makes you super human compared to what the regular human level is right so are these special lights or they just oh they're on they're on amazon orange lights as long as we're avoiding blue spectrum

light. Right. And that's all white light. And then anything that's blue. So in my house, I want it so orange that if I'm looking at your blue sweatshirt, it looks green. Right.

And that's the level. And then some people put glasses on. Yeah. You can put the glasses on to the, the blue blockers, whatever. And that's, and then there's the flux app,

which is a free app for your laptop or whatever. But if we get to sleep and we're going to do that better. So we ate the tryptophan, we had serotonin, now we have melatonin. Every time you complete the sleep cycle, you get the big dump of natural growth hormone. And so the problem a lot of people have is they're up till midnight, wasting time, scrolling, Netflixing, whatever. And they got to be up at six, but they wake up to an alarm at 6 a.m. So they don't finish their last 90-minute sleep cycle. So now they're waking up jarred, sluggish, with only three pumps of growth hormone.

So if I go to bed an hour and a half earlier and I don't wake up to that alarm, but I wake up naturally to go take a pee. And I'm at seven and a half hours of sleep instead of just under six or right at six. Now I've gone from the three pumps of growth hormone that a regular person gets to five. And then if I hit the right workout, that's going to pump my growth hormone up again. It's a fountain of youth. And then maybe after that, I sit in the sauna for 15 minutes or later on, I'm going to sit in the hot tub for 15 minutes or whatever. I might get another pump of growth hormone there. And then as we, you know, as we just continue to optimize and turn these dials on beasting, feasting, fasting, we get all these things that we want, the serotonin, the melatonin, the testosterone, the growth hormone. And that's

what really makes it easy and effortless. What's beasting? So beasting is just your prescribed workout. And I would say that anything you guys are doing here is probably entirely excellent. Now, I'm training for goals that are different from your goals. And I was talking with Chris about this in the gym. Is for me, I want to take this range of, so if we,

if we want to make everything equal for height, like the body mass index isn't great for a lot of things, but it can be great for comparing physiques over a range of heights. So if I look at Brad Pitt fight club, we're like five 11, one 55 and the, the body mass index there is 21.7 and at the other end of my range i i chose to cut it off at michael jordan peak performance six time finals mvp 66216 uh his bmi is on the nose at 25.0

and then if you look the greatest golfers tennis tennis players, speed skaters, wrestlers, mixed martial artists, boxers, they all have a BMI that is in that Brad Pitt Fight Club to Michael Jordan range. And so I'm never trying to be bigger. I'm never trying to exceed that. If anything, I'm standing now like, oh, 208 this morning, my 25.0 BMI would be like 203.4. So I'm already a few pounds i was like oh let's burn a few more pounds of fat to get down to the michael jordan level there so wait are you judging your performance based off of average top level bmis like your your i guess your goal body is based

off of that is what you're saying right because the the body mass index just allows us to compare over height so it's not that my performance is the best then, but this is something I call the Conan paradox, right? So if I take Brad Pitt Fight Club and Conan the Barbarian, and I take it out to 100,000 women, who's more attractive? Probably Brad Pitt Fight Club. Brad Pitt Fight Club wins 100,000 to zero. It's a landslide, right?

So here we go. Brad Pitt Fight Club. I don Fight Club wins 100,000 to zero. It's a landslide. Right? So here we go. Brad Pitt Fight Club. I don't know. I don't know. Mark's wife had a poster of Arnold Schwarzenegger in her bedroom when she was a kid. I don't know how many people would pick that. That looks a little sleazy. So wait.

Are we thinking about attractiveness here or performance here? Like what's... No. So this is... We're just trying to pick a target to aim for, right? Okay. So – It makes a lot of sense.

People that are outside of that aren't going to – they're not going to have the same access to be able to play at that level, to be able to do multiple things, right? Like when you get outside that yeah bmi potentially there's always outliers there's people that are heavier there's people that are right is that kind of well you're probably not all natural and you're probably not all around right like if we were gonna divide up teams be like oh well who's gonna be the first pick we don't know what we're playing yet but it's gonna be flag football slow pitch softball, beer league hockey, tennis, golf, whatever. The vast majority of the GOAT athletes exist in that range. And so I'm saying just to get there for aesthetics, somewhere in that range is where you're healthy.

Because what I really care about, going back to what I was talking about with my dad, is metabolic health. So maybe this is where we should have gone first is metabolic health is going as far the opposite direction of metabolic syndrome so metabolic syndrome is the the cluster of conditions that underpin basically all of chronic western disease whether that's cancer diabetes obesity heart disease stroke it's these conditions that we can identify and say oh well you're probably in for a world of hurt if you don't change things. Would you say it's a fair statement to say that your dad lost access to basic human movements and basic human exercise? Oh, of course.

Yeah, without a doubt. So right about- He couldn't go for like a, he couldn't go do 800 meters on a track or something. Not when he was sick, but before that. He stopped doing it, right? So like I remember when I was a little kid. Do you guys remember when ice cream used to get sold by the brick? In a paper carton?

I was like, wait. Hold on. What? Yeah, yeah. Pull this up. Keep going. Okay. His favorite.

Whoa, we're old then. I'm lost. I used to buy ice cream and it was in a box. A brick is a box. And you unfolded the box. Oh, I definitely remember. Like now they sell it in more of like a tub. But it used to be like.

It's also not just old. It's like economical. I've never seen this before. Yeah, and you would like literally unbox it and you would start scooping. I'm 39. Okay, so maybe it's a slight. Okay, okay. I probably was at the tail end of that.

You're at the tail end. All right. Gotcha. Boxed ice cream. Fat Boy. Look at that one. It's called Fat Boy. Yeah.

Those look good. They probably don't have that brand anymore, do they? Maybe in the Midwest. I hope so. I hope so. I'm going to look. Yeah, that's the New Paulton right there. Yeah, I remember this.

So yeah, it's a gallon brick of ice cream. You flip the top open. My dad's favorite flavor was called Goo Goo Cluster. What was that flavor? I don't know. It's like a Snickers bar basically in an ice cream goo goo cluster sound like your dad was a genius yeah so we take this brick home unfold it open it up and like i get a little slice and my brother gets a little slice and my mom gets like you know uh we got to keep this woman obese slice no no offense mom i love you but she's been overweight my whole life.

And I'm like, okay, we're working on metabolic health for everyone. And then the rest of this gallon of ice cream went to my dad. Yeah, Goo Goo Cluster. That's not the original packaging, but that's the idea. It's like marshmallow and chocolate.

Oh, no, I bought another one. Did you buy it? No. Just magically shipped to my house. Did you buy it? No. Just magically ended up in my cart. I accidentally hit the buy, the buy now. So,

but metabolic syndrome, right? This professor emeritus at Stanford, this guy, Gerald Riven was like, here's what's really happening. He spoke at the big

diabetes conference. So we got abdominal obesity. We've got high blood pressure, high blood sugar, high triglycerides. Your blood's like turned into gravy and then low HDL. So low good cholesterol.

So can we get over to metabolic excellence? We'll just be flipping all those on their head. A very lean midsection, no abdominal obesity, perfect blood pressure uh perfect uh blood sugar like regulating our blood sugar getting it down to you know 88 right after a meal like right after you return to your fast super high hdl and the reference ranges for all these are terrible like the reference range for hdl is like oh you're above 40 you're healthy

your doctor's not going to say anything your hdL should be like 80, right? That's like you're insulin sensitive and you're healthy. And then triglycerides, the reference range is 150, which should be like 40. Like if you have a fasted triglyceride reading anywhere above 60, it's like, let's do some work. And so it's actually that ratio. There's been other studies where it's the most predictive of heart disease, triglycerides and hdl versus anything you would see from ldl or whatever um so yeah that's really where it stems from is metabolic health so if we take your height and we say okay in inches you're six feet tall you're 72 inches then i want to take that and go times 0.45, and I think it's probably 32.4 or something, should be your actual body circumference at your navel.

And that is, number one, checkmark for health. Number two, checkmark for aesthetics. Because it doesn't matter how wide your shoulders are if your gut is still wider. So to be attractive, we need to have a smaller weight. So it's all these things fitting together. It's not just all about looks. It's look your best your best be your best be a fit faster strong simple mathematics to it yeah some simple mathematics this is this golden ratio that appears in nature it's like the fibonacci sequence so can i get my waist down to 0.45 of my height and then as i continue to

work over years can i build my shoulders up to 1.62, uh, uh, 1.62 times my height. And then it, pardon me, it's the shoulder to waist ratio, but yes, can I build my shoulders up bigger and bigger as my waist gets smaller and smaller? And that's what makes me more attractive just based on math, just based on this is nature. This is what we're attracted to. Are these conscious decisions or is this kind of a by-product of doing the diet that you're talking about? Well, it's both. It's everything together, right? Like if we want to step on a bodybuilding stage, right, we're going to have a small waist and wide shoulders.

If I want to – You're going to get off that BMI scale that you talked about. Oh, of course, of course, of course. So this is what I'm saying is the Conan paradox is we accept that both physiques are impressive. And if you don't like Brad Pitt Fight Club, then take Michael Jordan. I mean, take whatever physique you want. Take Cristiano Ronaldo. I think a lot of women, and he's, I think, 24.0 on his BMI. So take whatever physique you want and then compare it to Conan. And there's some point that you cross where it's almost impossible to do naturally.

I mean, Bo Jackson could maybe do it naturally. And not only that, but you reach the point where it's intimidating. Like if I walk around at 250 pounds, I'm not magnetically attractive to people where they just want to come up and talk to me. Right? Like if I took out, this is bizarre, but this actually happened. So I flew up here this morning on Southwest.

It was the last one to board the plane seated all the way in the back by the stewardesses. And these are like nice old gals, like 60 years old or something. If I took off my left shoe right now, my left big toe has nail polish on it because the stewardesses in the back of the Southwest flight this morning just struck up a conversation. big toe has nail polish on it because the stewardesses in the back of the southwest flight this morning just struck up a conversation somehow i ended up getting my toenail painted

because it just where the conversation was weird is your wife listening to this right yeah she's she's fine we're good i had to do immediate immediate disclosure like as soon as we landed i was like yeah so this got weird yeah mile high high club. I wouldn't believe it. They shaved my balls. But I just, you know, they were flight experts. I don't know. But there's a level where you're so big that you're intimidating. And it's almost like the sycophantic guys in the gym that are going to come up to you and be like, please can you tell me how to get as big as you and then nobody else talks to you it's like this one guy like works up the courage to tell you like tell me your secrets and then no one else talks to you

whereas for me it's like i walk through costco and like little old ladies are like son were you in the military you've got great posture and i'm like i actually never served but thank you and yeah i do i'm conscious of my posture or like all this time i thought it wasn't approach because i was black it's because i'm 250 yeah you're too big you'll be so people are gonna be super friendly as soon as you get down you're black so he's natural this guy jackson he kind of fall might fall outside the paradigm no what i i i think where you are is you're you're in the the bo jackson range where you're not as big as schwarzenegger yet maybe yeah right but you're probably close like are you 6-2-2-30 6-2-2-50 250 yeah but i mean when you're shredded 6-2-2-30 yeah that's 250. Yeah, but I mean, when you're shredded. 6'2", 230.

Yeah, that's like Schwarzenegger at the Olympia, right? You're intimidating. That's a BMI of 30, right? Yeah. And even like Bo Jackson would be like maybe 27, like a BMI of 27. And then you're really crossing into, you're just intimidating, right?

And women that are even attracted to you they won't strike up the conversation with you right you can strike up the conversation i'm like oh yeah he is a handsome fella but they're not going to come do you know like you're not magnetically attracting people just by being approachable some people that are so jacked they can't even like hide it you know they're in like a suit uh shannon sharp comes to mind like he's in like a suit and he's still just bursting out of it. It looks amazing.

For me, I feel like it's very easy to think I'm chasing status and I want to climb up the status hierarchy and my idea of doing that is going from an 800-pound squat to a 900 pound squat right like that's

where i achieve status and i feel good about myself is because i got stronger or i got bigger and as guys we can realize that yes if you if that's the status you want to chase that's fine but you can also create this fit fast and strong all- natural physique that is not turning people away through intimidation, but is actually welcoming them to you with attraction. And so for that Brad Pitt to Michael Jordan range, that's where I want to be. And I have enough muscle mass now where I'm pretty lean, but I'm not, even with the amount of muscle mass, I still am not down to the Michael Jordan level. And so if I don't care about being any bigger and the pursuit of strength, and I understand that strength is never a weakness and weakness is never a strength. But so for the

things that I test myself on and care about, if I can do 20 good chin-ups, right? Like full extension, ups right like full extension chin up to pass my knuckles i don't need any exogenous hormones i don't need to take steroids to make my life better because going to 20 to 21 or 21 to 22 doesn't elevate my status anywhere it doesn't it doesn't give me more self-respect that oh i got juicy to be able to do like one more pull-up. I just don't care, right? So it's how can I be metabolically excellent, those things that I do care about because those are the things that killed my dad, right? And spread a message to the masses, which I need to be better at pushing out like this is how you do it. You beast, you feast, you feast you fast you sleep you win the hormone game and before you get on trt or hrt like start winning the hormone game and then see if you

still need it right like there's things that we can do naturally you know and it's not that naturally is better like i think that's always it always is a logical fallacy like better is better but if i can do it without and even for me like i don't even bother taking creatine like right like maybe i do one more pull-up taking creatine but i don't take it right now i never have to go off it or think about it like i just do my workout i eat my meal i fast the rest of the day i do a couple little daily things like putting these goofy orange glasses on that give me better sleep, that gets me more growth hormone for the amount I sleep. And then I feel great all the time. And so one of the things Chris said to me in the gym earlier is like, yeah, you know, you take these guys that are even at a high level, like Sean Baker. And it's like,

think of like how much better he could be and how much better he would feel. And I said, if I don't care about being any better than just being at elite level of the fitness test that I do that I care about, which, you know, it's, it's three things like the, the triathlon is three things that measure different things.

The power lifting is three things. And my three things are, there's one for chest, there's one for back and pulling, and there's one for your legs. And if I'm not going to there's one for your legs and if i'm not going to get any better at those and if i don't care to be any better past an elite level then there's no and i feel literally i think better than everyone all the time like i wake up

with five dumps of growth hormone in the morning i'm not hungry i get out in the sunshine i feel so i would be able to measure that feeling better than other people well so it's not the comparison game i just know how good i feel right and and i think there are a lot of people that don't feel nearly as good as me so my question what chris and i were talking about was like could i possibly have better performance on steroids absolutely but i don't care to have it could Could I possibly feel better? I don't think I could. And you know, that's the thing about hormones is like naturally, not that natural is better again, but if it's better, it's better. So hormones are supposed to cycle, right? Like I've got, you know, awesome morning wood in the morning, ready to go, raring, going to go bother my wife. And then my testosterone

cycles down throughout the day or cortisol is higher in the day and serotonin is up and then serotonin is down and melatonin is up. If I'm just injecting, then I'm like, I'm on high testosterone and all my organs are on high testosterone until my next injection. Right? So you don't get the same daily cycle. Well, that's why a lot of people have switched to doing it you know injecting every day or every other day give yourself a small little bump rather than a big bump um the other thing i would just want to say is that um every single man and every single woman will experience that decline no matter what so for women they all every woman's going to go through andropause

menopause and every man their testosterone is going to drop at a certain level. So the one thing that I keep harping on with everybody is that at some point, people should go get their hormones checked and get these things looked at to see if they need them. And it really shouldn't be at a late age. I think people should do it when they're young. at like a late age. I think people should do it when they're young. I think people even as young as like 25 years old should be getting their blood work done to see if any of these things are out of whack

because there may be ways that we can fix it naturally. And there are also at some point, we need to mitigate those, the problems that women have with menopause are, you know, gives them a really hard time, you know, like they don't feel good. They feel like shit.

And if we could mitigate that for all of our moms and wives and, you know, people out there, I think that it's really important to have that information out there that like people should look into this. But I agree with you that people should probably maximize their potential and maximum Mark and I never touched, you know, anabolics until late twenties, you know?

Um, but we lifted for 10 years before that. You know, I think a lot of people need to need to do that as well. You know, get a good blood work done. Um, when you were saying that you weren't feeling great when you're like,

uh, early thirties. Well, I didn't have it done then because back in the day, like this is 10 years ago. blood work done um when you were saying that you weren't feeling great when you're like uh early 30s well i didn't have it done then because back in the day like this is 10 years ago like no one's gonna be like oh you're 30 take a testosterone panel so last time i had my testosterone and i just had a physical but we haven't done the blood work for it yet but the last time i had it done naturally with this bee sting feasting fasting and i feel like my diet wasn't as dialed as it is now like i feel like a lot of my free tea

was getting gobbled up by being a little bit too low carb. But my total testosterone was like a thousand and seven at like age 37 or something. That's really good. Yeah.

It's like I'm literally off the charts for like a 19 year old, you know, athlete. I would also say I think blood work, like over, over analyzing blood work can be a mistake too.

And I think the way that you're going about doing it, I don't know how you landed on some of the decisions that you made, but I like how you picked a body type. I think a lot of people should do this. A lot of people should look at body types, like what do you want to try to look like and what's reasonable for you with your height, with your genetics, with where you're at now and where you can get to. When I was powerlifting, I remember one of the transformative things for me was to, I started to watch a lot of other powerlifters and I started to kind of study the way that they would lift. And then I started to kind of recognize that a lot of these lifters I was looking at and looking up to, a lot of them were just quite different than me.

Like some of them were like way taller and just had bigger hands for like deadlifts quite different than me. Some of them were way taller and just had bigger hands for deadlifts and things like that. Some of them were way shorter. And then so I was trying to identify where's somewhere a little bit more in my range, a little bit more in my height, maybe someone that is just a little bit more similar to me, and then I could strive for that. And that was really helpful. So I think with you talking about the BMI and having a certain waist circumference, we've had Ted Neiman come on the show, uh, before, and he's talked about this a ton of times, you know,

having this kind of ratio, uh, between the shoulders and the waist. And it's just an easy check. I believe in SEMA when he's been working with people for years, uh, had people do measurements, you know, measurements, the scale, the blood work is a great idea because you might investigate, you might find some stuff out about yourself where you're like, oh my God, I didn't know that I had, that I was, you know, had all these other things going on kind of in the background, didn't realize that these were the things that were causing me not to feel great. But in general, when you're out of shape your body's probably at some point going to tell you that you're out of shape it's probably going

to do so at a much earlier age than what you would like regardless of whether you got blood work done or not yeah well and again the thing is to be like metabolically healthy right and in for america like we got 330 million people in the country there's 300 million broken metabolisms right like before they're going to get into doing any sort of physical fitness like your metabolism is just broken you know your your adipocytes are all filled up with fat there's no room like we can pump out as much insulin in your body as you want there's no place to put it can you try to just clarify that just in short terms like what do you mean by metabolically like broken okay so the thing is we're all becoming less sensitive to insulin but the real problem is they're like oh

well insulin's the key and it opens the door to the cell the problem isn't that we can't open the door to the cell is that we have a hoarder house that is so full of garbage that it doesn't matter if the door is open or not you can't even throw anything in the window because the house is full of garbage is that pretty much just from overeating and not yeah it's if you've filled up all your available fat cells so we whether we're eating fat and it gets stored as fat or eating carbs and it gets stored as fat is if there's no room left in the house there's no you know like we're trying to fill up your warehouse with more inventory the inventory is full What you got to do is sell some inventory. And that's what,

when we say we're going on a calorie deficit is, is we are getting rid of the inventory. Do you guys, and Simu, you're probably not old enough, but do you remember the movie Brewster's Millions is on TBS all the time? Yeah. He's right. I'm not old enough. I don't remember. Richard Pryor, right? Richard Pryor, they played it on TBS all the time, like between the Atlanta Braves games when I was a kid. And so in this movie, Richard Pryor's character inherits something crazy like $30 million.

You're like, oh, that's awesome. $30 million. But the caveat is he has to spend $30 million in a month, and then he gets his real inheritance that's like a billion dollars. Is it an action-packed trailer probably not so much back in the day everyone had more patience they're like and the movie has richard pryor 30 million john candy there we go yeah awesome 30 million bucks back then too so he's got to spend 30 million dollars and have no assets left over right so that's hard to do like you're gonna buy something back oh well

now it's worth something anyway not the plot of not that the plot of the movie is the point but that we all have all of this excess energy we have this giant savings account of body fat and we don't want to have a savings account of body fat. We want to have a checking account of body fat. So when you, you know, I work with clients where it's like, you come on board with me, we have to spend the savings account down to zero the same way Richard Pryor had to spend his 30 million down to zero. So you get a billion. And then what you get instead is like this totally new lease on life. You transform your life and then it's okay. We get more into the macro specifics, but we can add back in, you know, fat or carbs

into your diet at a certain level because now you're using it as a checking account, right? Like if I burn a half pound of body fat in a day, then I need to consume a half pound or not a half pound of body fat. That'd be cannibalism. I need to consume a half pound of fat, dietary fat a day to reload the fat that I spent that day. So it's a checking account that flows in and out.

Same thing when we reload our muscles with glycogen, I beast. So I, and I would do this. Did I talk to you guys about going to Equinox yet? No. Oh, I was talking with Chris about it.

So there's in 2019, I was talking with my wife. I was like, do we want to move back to LA? Cause we moved out to the desert past Palm Springs, New York, Coachella. And I was like, do we want to move back to LA?

So I, I took a trainer job at the Equinox in century city. It's like, I'm going to come here. I'm going to be the number one trainer. We're going to move back to LA, get some things figured out and what was that train of thought equinox equinox you that it was the body fat before the body fat before that this is the worst it'll come you were

yeah you were telling me before that you went to equinox and started training and everybody like record like recognize you were in good shape and like you became the top trainer there i believe yes but that's not the point was not to say that let's just kind of move on to like so you so uh beasting is basically any form of exercise for anyone's in particular goal you got yes mark yes, Mark, I got it back now. So we would have, I'd have to go to like the trainer meeting, right? And then we'd want to play games or whatever,

but I'd always plan it to where it was like, I'm doing my bicep workout right before the trainer meeting. And then you have all these trainers that are, you know, underperforming, that are not, they're not like really a billboard for their business, right?

Like I just, like I was telling Chris earlier, he's like, I literally get the locker as far from the sauna as possible. Take my clothes off, put a towel on, walk to the sauna. By the time I get to the sauna, guys start filtering in like, dude,

Chris, what, how do you look like that? And I'm like, well, it's beasting, feasting, fasting.

It's the hormone game. Let me explain it to you. And then I, you know, sell the big training package, but I would have to go to the trainer meetings. And so there's all these trainers there that are like you know they they cater it and they're like they're just like sadly scooping out the salad right and i'm in there with like the manager

brought in homemade cookies so i was like beast feast just throwing these cookies down and then being at the meeting right um so beasting feasting, fasting. We had the hoarder house example, but what type 2 diabetes is, is this. You are a beautiful sports car. You are parked out in the driveway. The pit crew shows up for your beautiful sports car and they're like, dude, we got to put the gas in the tank. And you're like, okay, yeah, go for it. But the gas tank's still full. You didn't drive the car. So, your muscle glycogen and your fat cells are still all filled up. The tank is full. Well, if we can't pour the gas in the tank, we'll just pour it on the upholstery, right? We'll pour it inside the car. That's what type 2 diabetes is, is that there's no room in the gas tank,

whether it's your fat cells or in your muscles, is muscle glycogen. So the gasoline is that sugar that is just circulating through your bloodstream all day. And so when we beast and we feast, we back the car out of the driveway, we drive it fast, we run the tank down to zero, and then we come and fill it up. We feast. And people have asked me before, like, you know, Chris, you talk about all this fasting and yada yada. Is this an eating disorder i tell you no it's it's literally the only eating order right and i think i said earlier like hunger doesn't mean eat hunger means hunt right like that's the thing that's going to actually that hunger is what's going to get you up off your butt to go hunt that day and then eventually you realize oh well we have a routine here the sun

comes up it gets hot we chase a furry ruminant prey mammal to death. We come back. We have a party. We do a barbecue. And we're like we're living a great primal life. So we've got to beast before we can feast. And hunger doesn't mean eat. Hunger doesn't mean go to your fridge.

And so many of the bad habits that we have are entirely because of boredom and loneliness. Right? are entirely because of boredom and loneliness right like whether it's your and you know some of them would be other like feelings of inadequacy or whatever but i'm bored and i'm lonely so i get on social media i'm bored and i'm lonely and it'd be like i'm bored for like a split second so i'm on social media um i'm bored and i'm lonely so i go looking looking for carbs. I'm bored and I'm lonely, so I go. And I'm bored and I'm lonely, so I go looking for porn. We just do these bored and lonely things that totally undermine us. And so what we all need to do to be successful and to encounter the levels of success that we want

is we have to choose virtues over vices. We have to say,, you know, I'm bored and lonely and I'm alone. So I went to look at porn. I'm bored and lonely and I'm somewhere else in public. So I have to look at social media because we have to say, no, no, no, that's not what we're doing. I need to consume the content and do the things that are virtuous that are going to get me to the level I want to be at. What's up, Paraproject family? It's time to stop dressing like you're a fucking preschooler and step your game up by checking out Viore clothing. Now, I'm not one to talk.

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And you guys will automatically receive 20% off your order. Links to them down in the description as well as the podcast show notes. Let's get back to the podcast. Instead of eating, what do you do? Instead of going to the fridge, what do you do? Some push-ups? No, you just do all the other things that you would do. It's not like

I've got to do extra push-ups, but yeah. And just plan your day. It's like most people can get totally derailed. It's like, it's like a constant shot of curve balls at them. Like, oh, I drove past McDonald's. Like that's all it takes. Like that's the emotional trigger that I need to pull into the drive-through. Right.

It's like, you just drove past one. Whereas like I can drive down the one 11 in the desert and not even see all the fast food places. Like they just don't exist to me. Yeah, I've reframed it for myself just to think that they're not that good anymore. But I used to really love them. So at that time, it was harder for me to not, you know, pull through the drive-thru. Well, I think it's also a standards thing, right? Like if you raise your standards to where this is beneath the level that's acceptable in my life then the

things don't exist anymore right so the things that get me are when my wife does like the really most awesome homemade version of this one thing that you would love and you're like oh that's really not that bad she made this whole thing with love like i should have at least a few right and so that's like if we take it to jaco it's like discipline equals freedom. I love that. And the fact is, if you get single digit body fat and you have this routine, this daily routine of beasting, feasting, fasting, you're pumping all the growth hormone, everything's going great. Then you have the freedom to enjoy grandma's peach cobbler or your wife's homemade cookies. And it's not a big deal, right?

Because you're going to put it right back in the checking account. You're going to spend it again. But for the vast majority of people that are metabolically broken, and it maybe takes 20 years to break your metabolism, right? To where we're, dude, we are stacking on the abdominal obesity. We are insulin resistant. It doesn't take that long to fix, right? You can have someone that's like, I was pre-diabetes.

I just found out I have full-blown diabetes. We can do an intervention, i i you know whether we make it low carb or low fat or whatever if we do beasting feasting and fasting if we do it the way i would do it like you're going to reverse like a broken metabolism and chronic western disease because it's really that metabolism breaking that metabolic syndrome that underpins all these other awful, terrible things, heart disease, cancer, et cetera. So if we just get back to, Oh, we're going to get as far from metabolic syndrome as possible. And as close to metabolic excellence as possible. It's really hard to get people behind the idea of fasting. Like you said, some people look at it as some type of eating disorder, which it's not. But when did you start? How long ago did you start utilizing fasting as part of your approach? So literally it was, I came back

from that honeymoon in Hawaii and was like, wait, fasting is great for this. This isn't this. So it went from my original TSC heart of a champion program is like six small meals a day, you know, brown rice, broccoli, chicken breast. Like we can transform in 70 days if we just stick to this which is a lot of willpower right versus what i have now where i will accept that yes it is discipline but it is zero willpower i exert zero willpower to avoid the cookies in the the kitchen this morning it's just not even a thing for me, right? Like I know I'm going to burn fat. I'm going to carry on with my day until I do my workout. And then sometime, probably 45 to 90 minutes after my workout, I will eat. And I should add, I think for some people that exercise feels like they need

to be motivated for it because sometimes they overdo it. Sometimes I overdo the type of exercises they're doing. They work out for too long or they do too many different things and then they're kind of tired the next day. And they're like, man, how do I find motivation? And a lot of times they're either under eating, underslept, or they're not eating correctly, which is even worse. Yeah, so it's put all of those things together. And where you take that, so if we just say straight up calorie game metabolic

chest i'm going to eat less i'm going to move more is that's hard because you're literally burning the candle both ends you're taxing your willpower both ends i'm going to eat less okay well that's going to take some willpower i'm going to have to you know put the fork down okay important you got to do that then i'm going to go work out. And for so many people, the workouts are terrible and they're too much, right? Like Equinox Century City is all these super type alpha super successful dudes come in. My Rolls Royce is parked in the

valet and I'm just going to get on the 6 a.m. It's in the same building as William Morris, right? William Morris Endeavor. That's the Beverly Hills one down the street. Oh, okay. Oh, Century City one. Yeah. That's crazy over there. But yeah, it's like I'm a super

type A personality. I win, win, win, win, win. I'm partner at the big law firm or the big talent agency. I'm going to come in at 6 a.m. and blast through an hour of elliptical. And it's so hard. It takes so much willpower to do that.

And then when you have less willpower in the day to resist, oh, you want to drink a bottle of wine and eat a big plate of spaghetti, right? In the full flex here, big stretch. I stretch all the time. Legit. I was about to hit a double bicep. Yeah, me too. I was waiting for it. Do you want to hit that?

I got a least muscular for you later um but yeah where it's like everything takes willpower and it shouldn't it should take discipline the routine is like oh yeah i have to do these things but i don't have to force myself to do them i don't have to call on the reserves of willpower to do it and that way you always have this reservoir of willpower to do the other things that are actually important that you actually don't want to do. Oh, hey, in your business, you got to learn this and this thing today, and it's going to suck and you're going to suck at it. Well, I'll use my willpower to that for that because my literally didn't use any willpower resisting eating these foods or forcing myself to do this workout that's way too

hard. And like you were saying, for these workouts that are way too hard that you don't recover from, you're underslept, is everyone has to know that consistency will always beat intensity. Right? Like there's no reason if you're fat right now, there's no reason not to attack it and have like a really great 10-week transformation. But then for a lot of people, like that's where we get to and then we're complacent. Consistency, frequency, and modest intensity. I tell people, hey, especially if you're just starting out, be a pussy. Go ahead. Your first time you fast, just maybe push your breakfast back a little bit.

Instead of eating at 6 a.m., maybe eat at 9 a.m. Treat yourself kindly over a period of time. Yeah. Well, the thing with beasting, feasting, and fasting, I get a lot of people that always want to like do the hardest thing first, right? They're like, oh, fasting. And then they do way – it's like, bro, I didn't – my thing is if you can commit to spending 30, basically 30% of your time enjoying quality sleep and spend less than 2% of your time training, you literally can win the hormone game and have these like easy results pouring in all the time, right? Like that's really what it takes is sleep. And what I want to say is

start with the easiest step and then every step that you do makes the next step easier. So if the easiest step is like, oh, I'll switch my switch off these white lights and put on some orange lamps in the corner and then instead of watching netflix i'll read a book and i had this experience uh reading don quixote right it's a masterpiece of medieval literature and i literally was trying to read this book for it must have been like a year and i would read the same paragraph every night and then I would be dropping. Like I'm, and think about that before. Yeah. But think about how many people are at the end of the day, they're tired and wired, right?

Like they can't fall asleep. They're dog tired. And then they maybe get one sleep cycle in and they wake up and they look at the clock and it's like, oh shit, it's 3am. There's a, there's definitely a cussing podcast, right? Absolutely. Yeah. I got some other ones. I know some other ones's like oh shit it's 3 a.m there's a there's definitely a cussing podcast right absolutely yeah i got some other ones some other ones oh shit it's 3 a.m well if i get back to sleep now i'm gonna get x number of hours okay and then a half hour goes by and they're still not back asleep they've got no sleep hormone they got no melatonin

and then you get more anxiety spinning up like oh i'm not gonna have any sleep i'm gonna have a terrible day versus the way I do it where every step makes the next step easier. Put on the orange glasses. That's easier than fasting. That's easier than working out. That's easier than everything. Get a great night's sleep.

And then, oh, I woke up from a great night's sleep. Wow, like now I feel like I've got superpowers, right? And the thing is, for fasting, we already said like hunger means hunt but for fasting right on the other side of i'm a little bit hungry is unlimited energy right like even if you're 200 pounds 10 body fat we're talking you got 70 000 extra calories of fat on your body right you don't need breakfast at all you've got 70 000 calories of fat to burn for as long as you want so if and if we just and it's the first time breaking through that thing and it's it's mental more than anything but

yeah that is a hormonal thing like oh yeah i'm driven to eat now my blood sugar's low i feel bad and it's like i feel bad i'm bored i'm lonely whatever like these things that drive us right to the vices if you just break through i'm hungry one time you get to the other side of that wall where there's unlimited energy what kind of rules do you have for yourself during your fast to make it a little bit easier or do you just not eat do you drink coffee what do you try to go a your fast to make it a little bit easier? Or do you just not eat? Do you drink coffee? What do you like for yourself? Try to go a certain amount of hours or something. Yeah.

Yeah. So for me, I was always bothered by intermittent fasting, right? And so that was, you know, IF became this big popular thing. And it's helpful for people, right? Like, oh, you didn't eat for 16 hours. That's great. But don't spend the next eight hours with your face down eating like an ignorant prey mammal right like you should eat like an apex predator and i think you guys are

all friendly and fond of carnivore and i'm like well let's do carnivore plus a little this plus a little that balance it out a little bit maybe maybe more like a saladino approach but we that that's that's what makes it easier. Every step is made easier by the steps before it. What makes fasting easy is go to the steps before it. Well, I slept, so feasting, feasting. Oh, I ate a great nourishing meal. I had so much complete protein

that we wiped out ghrelin, the hunger hormone, and we got full satiation with leptin. Not going to sleep hungry and fidgety. You ate enough. Exactly. And then we turned up the melatonin and then we turned up the growth hormone. And then we woke up in the morning and we had the serotonin pumping. So it's just the cycle, cycles, that's what cycles do, I guess, where it becomes this like virtuous loop, right? Like everything I do makes the next thing easier. So what will you do to make fasting easier? It's not, there's no little hack. Like I don't need bulletproof coffee or any of those things.

I just do the sequence, right? So I woke up this morning at, uh, five 15, did some stuff around the house, broke a glass. Actually, I was like, this is going to make me late to the airport. I'm like, I'll drink some water, set this glass down, broke it all over the kitchen floor. I was like, well, someone's going to step in. That's why I had to clean this whole big mess up. Drive, park at the airport, fly here, hang out. You know, like at zero times have I been at all bothered. Like it's not even a thing.

I don't think a lot of people can appreciate that like, oh it's not, it's not even a thing. And that's, I don't think a lot of people can appreciate that. Like, Oh, fasting sounds like it's going to be hard. It's going to literally be the easiest part of your life. It's going to be the thing that gives you the most productivity enhancement. And you know, I always want to start clients where things are easy, right? Like I have this client that's dude, he, in this consultation we did, he's like, yeah, I think I'm about 370. And here's the thing. Nobody weighs themselves every day on the weight of 400 pounds, right? You might weigh yourself on the way back from 400 pounds, but you're not weighing yourself every day on the weight of 400 pounds. So he gets on a scale, he's like 387. And I know that this guy has hundreds of thousands of calories of fat that as soon as we get his metabolism working,

as soon as we get this kind of insulin pop, that you're going to be fine. But mentally, he's like, dude, okay, I think we're good at two meals a day. So it should be one or two meals a day. Totally fine. And so at two meals a day, we start working down, and maybe we go to one meal a day. But it's not intermittent fasting.

It's not this big window. It's I'm going to beast feast fast and sleep or I might beast feast fast, beast feast fast sleep. And so it's actually a cool thing if you do it twice in the day, like my my strength and conditioning internship at ucla which for people the international audience it's college sports and it's one of the most storied programs where like literally everything from men's volleyball to women's golf is a national championship contender every year and football even got one like back in the 50s so i'm doing my strength conditioning internship there and i have this kid who's a gray shirt freshman so he like literally just dominated high school football

in the fall left high school at christmas break showed up at ucla to start training with the football team and this guy's like six five two hundred pounds skinny as a rail but power cleaning a hundred kilos like it's not like his warm-up set is 100 kilos and he's picking it up like a toothpick like just whoop whoop so your schedule is you lift weights with the football team in the morning and this is before nil deals where all the kids are now rich like this is like you're actually on scholarship so lift weights with the team in the morning eat the the big buffet the the training table, the scholarship meal. Hang out, go to classes, but you're not really spending money on food or anything because you're going to come back. Go to football practice, your second workout, really. You're running sprints, you're doing

stuff. Eat again, sleep, come back. And you do that for four years. And if you're a kid, you put on 60 pounds of muscle. And then you can spend 10 years playing linebacker in the NFL. So beast feast fast twice a day to get big. If you, if we're just trying to get shredded beast feast fast once a day, but there's no window. It's like eat a meal or eat two meals, do a workout or do two workouts. But the whole thing for me has like been peeling the onion back to where it's like, how do I make it as simple as possible? And how can I feel as good as possible? And I just literally don't need anything else. It's like more, it's this Spartan existence

where if I don't need anything, then it doesn't matter if you take it away from me. And you can say, well, Chris, you need your silly orange glasses and blah, blah, blah, blah, blah. Yeah, these are all things that go with me, right? Like if I'm going to stay overnight in a hotel, I can bring an orange light bulb in my silly glasses

or my sleep mask. And if you knew the value of sleep that would be the smallest price ever to pay for in you know in hollywood because the testosterone is pretty cheap and i guess what is hcg the other thing you need with it you don't need it necessarily but people do use it okay so then but then you're also going to be like oh well i'm going on growth hormone with you with that and that's the expensive thing right growth hormone is expensive yeah growth hormone so that's that's what i'm trying to get to is i'm getting what for most people would be like superhuman levels of growth hormone just by enjoying great sleep right so the price to pay to like travel with an orange light bulb that I put into the hotel lamp and have my sleep mask with me is nothing for how great I feel.

And so everything is as simple as it can possibly be where I naturally optimize my hormones. And yeah, if there was some other performance that I cared about beyond get my BMI in the appropriate range and then do my fitness test. So my fitness test is 20 chin-ups, full range of, like full extension to at least your chin over your knuckles, 20 dips. So these are all five points a piece to score 100 points, right? So I want you to have this like trackable metric that we can improve and then the entry level is this single leg balance so if you imagine just standing bending your knee as deep as possible and then standing on one leg can you get that up to 200 seconds so it's uh one point per two seconds and then eventually progress that to 20 pistol squats per leg so at that level level, like there's a little, I would say

very few professional athletes in America that if we gave them the test tomorrow would score 300 points. But I've got to the point where it's like, I score 300 points every weekend, right? So if that's the test that I care about and I care about my body mass being in this place and being lean and looking shredded, then that's all there is. And we peel it back where it's like that simple. So it's like, how much do I have to train to do that? And then, you know, we feast, we fast and we sleep. And it's that simple. And then if we could do that for 300 million metabolically broken Americans, they wouldn't be metabolically broken anymore. And that yeah i'm i if you have a genuine problem

like oh i was in iraq and afghanistan and we're setting off these things all the time and i've got you know no testosterone because of the amount of concussive head blows i've had or i'm a fighter or whatever i played so many years of football then absolutely like go see your doctor get it figured out like if you don't and i think you were saying figured out. Like if you don't, and I think you were saying this earlier, it's like, if you don't feel well, then get it checked out. But sometimes blood work is like the snapshot in time where it's like, oh, I had low T. Well, yeah, but you just like deadlifted 600 pounds for like 10 sets of 10 or whatever you guys doing here. Like, of course your T was like hammered the next day. Like you didn't have the recovery. You know, a quick note on the, um, the blood work thing.

I think it's interesting because for example, if someone were to change their lifestyle, they start getting good sleep, which most people aren't. Most people are watching something or they have lights on and they sleep a little bit late and they get up to an alarm, right? So if you start getting good sleep, you start getting light during the day. Um, you fix up your nutrition, no matter where you are, what age you are, your hormones are probably going to get better. The rough thing is if you do get a test and you haven't actually done anything within your lifestyle to change your outcomes and you come

back with average or low T and you're already not feeling good, I would go as far as say most people would be, okay, I need to get hormone replacement therapy before trying to change things as far as your lifestyle. You know what I mean? Yeah, there's an argument for that. Because you are spinning your wheels. So I tell a lot of people, they're just constantly spinning their wheels,

having no progress, and they can't figure out why. And then they do the test, and then they get progress as well so there's definitely an argument for you know both ways yeah and also doing things naturally might not move the needle so to speak uh as much as you'd like or as much as the trt people would like i'll give you a great example we talk about fasting and you don't need anything to fast but we know people that do you know we know people that are really overweight and have a really hard time fasting or sticking to it. And this new drug called semaglutide will not only help you to fast because it kills ghrelin, makes you full way quicker, right?

But it also has been having a side effect of people not drinking alcohol and people also feeling a disdain for the foods that they used to love. So those Oreos, when you have that Oreo day, you might be like, you know what? I hate Oreos now. I do hate Oreos now. And I've actually been using that to sort of, not necessarily because I need it.

I like to try everything out. I've always been a guinea pig and been into things. But since we went to Ireland, like the middle of August, I've lost 30 pounds using, you know, semaglutide, testosterone, thyroid, walking a lot, and a very strict carnivore diet. So it's like all those things stacked on top of each other led to me getting back to like where I want to be. led to me getting back to like where I want to be. And now I'm sort of on cruise control. So now I can sort of lower some of those things or drop them out now that I got to a certain point where I want to be and just keep working from there. So, you know, I think there's an argument for doing things both ways. I do have a question though, too. How long did it take for fasting

for you to become just an easy part of your lifestyle? Just like something that you don't really have to think about when you do it. It's not like you're like, oh, I can't wait to eat my next meal. It's just a tool for you. How long did it take for that if you remember? Yeah, I would say that's all within easily the first month. Yeah. Right? Because all you need is for your metabolism to be like, oh, we can cross this line from we burn through all the blood sugar, right, which should be a small amount if we're healthy, to, oh, we burn fat throughout the day.

So the reason why I actually asked you that is because we've been utilizing fasting for years now. It's something easy. It's something that helped me not be able to, like, I have control over my hunger. When I want to eat, I eat. When I don't, I don't. Like this morning, I ate, but I don't give a fuck because I could fast anytime I want. Hunger doesn't bother me anymore. I like when I feel hungry, it's not like I have to reach for food. It's, it's hunger because I've gotten myself used to that feeling. I don't always have to respond to it. That's why I think, you know, we were talking

yesterday, we, we talked about like seeking discomfort helps with progress and fasting initially for a lot of people is an uncomfortable thing. It is not comfortable. It doesn't feel good. Feeling hungry initially doesn't feel good, but you get yourself used to it day by day. You do a little bit more, maybe bump it up a few hours. Maybe you do have a binge here or there, but you get back on and you continue to get used to it. And then it becomes a tool that you can pull upon, whereas you're hungry and then you realize I'm not angry. I don't have to reach for food. I think it's a tool that everybody can pull upon whereas you're hungry and then you realize i'm not angry i don't have to reach for food i think it's a tool that everybody can benefit from diving down it's like because some people can use some version of it some version of it because all it does is it trains

you not to always respond to hunger yeah you know i used to get on the plane and like wait for like the peanuts where are the peanuts i gotta get you. And now it's like I just resign myself like, okay, I'm going to go to the airport. I'm not going to eat until I land wherever I land and just learn to fast throughout flights. And to me, that's the greatest strength of all because that's like I used to get all frantic on an airplane going like I need to have protein bars with me.

I need to bring beef jerky. I would have to bring all these things. And now it's like I just don't bring anything. and I would have to bring all these things. And now it's like, I just, I don't bring anything. You get some freedom from it, but I think we have to be conscious of the fact that there's people that respond so differently to food. Like they just, I don't know, they maybe have had traumas in their life and they are heavy person that you mentioned three 70. like when people start getting into those weight ranges their relationship with food their relationship with themselves is

usually not great they almost always have a trauma that is somewhere in the background and i think it's easy for us to say like all they should be able to do but like it's literally way just way i think it's just way different for them i think they're just coming from a much further range back so like you and i can say oh man our fucking hormones like fell off and we felt like shit for a long time and then but where we were coming from anyway just have an athletic background always being into weights like this is our craft um no one in here has really had a real job. Oh, Andrew. Sorry, Andrew. I had a real job. I had a real job for like 12 years, dude. You beat me there.

There's things that kind of just be considerate of, and I don't think that people need to have like a mind virus to block them from being able to fast just because they maybe previously had such a hard time with food. I think you can grow into it, but I've seen people use fasting and it literally not work very well because they'll overdo it.

So if you fast and you binge and you fast and you binge, feasting is one thing, like strategically feasting, but binging and going way off plan and eating ice cream and stuff like that is another. And I've had that experience. I think you've had that experience, fair to say. And I have a question for you after this. Yeah. So I just think we've got to be kind of conscious of that those things can happen. But I agree that I think this is the way for a lot of people to go, especially when you're

considerate of a carnivorous style diet. Because as my brother and I have kind of talked about before, you eat some steak and then you don't eat for a while and then you eat some steak. And if you're not hungry for the steak, if you're not hungry for the carnivore meal, you didn't wait long enough. And it's kind of a simple, like it's a simple rule for us to talk about. Well, it should be intuitive. It might be more difficult for other people to adopt. But over time, I think that's where most people should work their way towards, in my opinion. What I was going to ask you was, you know, with the fasting, binging thing, the thing I wonder, though, is some people might, they'll do some fasting and they'll have like two binge cycles, which has happened to me initially, right?

Two binge cycles. Yeah. I mean, let's just call it what it is. But isn't that just for most people? Wouldn't that just be a problem to solve? It's like you figure, okay, I fasted for too long. I fasted for 18 hours. I definitely shouldn't have done that. I probably didn't have any electrolytes. I was pretty thirsty during that fast or whatever. And I ended up binging, right? So can't we figure out a way to solve that problem? So maybe you fast a little bit for a shorter period maybe have more protein when you choose to eat make that easier for you i'll put it to you this way could i put could i prevent you from leg sweeping me not yet and even if you told me a bunch of times i'd still have a hard time with it right you'd have a hard time yeah because i don't know what the fuck i'm doing like we're kind of ninjas in this game like we've been doing it for a long time so that that's where i think we have to have consideration for people is I just, they don't have the training.

They haven't done it enough. And I agree that like it should be like, it's like encoded into the human body, into the human spirit somewhere in there. But for some people it's fucking deep down. That is very true. Yeah. Well, that's very true. Oh, can we get a quick run? Go ahead and say what you're going to say.

I was just going to say, that's where these things that you guys are bringing up is where when I'm working with a client, like that's what we're always troubleshooting. Right. It's we're going to beast. We're going to feast. We're going to fast. We'll do a follow up call. Hey, how's it going? I'll have a call where it's like, oh, we talked about all the beasting, feasting, fasting and half hour into the call. It's like a plateau. I don't know what to do. And we're troubleshooting everything. Like, oh, but, you know, now my wife works the night shift at the hospital and I wait for her and then I get up and take the kids and now I sleep three hours a night. Like there's all these things to troubleshoot

where if you use the entire system, the way that I intend, the way I try to present it, is that every step you're doing makes the next step easier, right? The reason fasting is so hard is because you didn't have 200 grams of protein for a 200 pound guy, okay? That's the reason fasting is so hard is because you didn't have 200 grams of protein for a 200 pound guy okay that's the reason fasting is so hard or you didn't sleep enough the reason you didn't sleep enough is because there was no melatonin in your system so we ate plenty of

tryptophan at our 200 grams but we didn't do anything to create the production of melatonin from where it was at serotonin so then we didn't get great sleep and we woke up like all we have to do is like reverse engineer beasting feasting fasting to the step before the step before the step before it and i think you know even for you like we're like oh well what's called semi-glutide semi-glutide semi-glutide there's things that if we troubleshot them back far enough like literally just one day day cycle worth, you'd be like, oh, well, this fasting really isn't so hard. Well, yeah, because we just ate two pounds of top sirloin. Like, of course it's not hard.

You know, we've got to get from that step in the sequence, we've got to get the hormones that we want from that step in the sequence. And so that's where I'm troubleshooting people like, yeah, fasting seems so hard. Well, what was the meal like? Like text me a picture of the meal. Oh, well, here's the problem, right? Like if we just troubleshooting people like, yeah, fasting seems so hard. Well, what was the meal like? Like text me a picture of the meal. Oh, well, here's the problem, right?

Like if we just troubleshoot it back, we're going to be able to beast feast fast and make it more intuitive. And I really appreciate your point about the trauma because I think that's some people have like all of these hangups over food. And like for me, it's like, I just love ice cream. Like I grew up on bricks of Google cluster, right? And, you know, there's whether it's psychological bricks of Google cluster. Right. And you know, there's whether it's psychological or whatever,

I'm just like, you know what? And maybe like you're saying, we're like, we're ninjas at this stuff. Like this is our craft. Like, Oh,

this isn't serving me and I can discard it. But then I think we all have the ability, especially if you're working with a coach that can help you change perspective is that everything looks so is so much more clear when we just take a step back so tell me all about your day okay well here's the big obvious holes that i see come come come stand from my perspective and like dude you know that it's your sleep right like don't even tell them it's their sleep like you know that it's your sleep like let let them discover like ask the question where it's like, so what, if beasting,

feasting, fasting seems hard at this step, what do you think the problem is? And then we get to the problem, right? You just come at it Socratic method. Like, so we're doing this and this and this. What's, what's the solution? Yeah. You need a lot of psychology in there. And I think the hard thing to remember with fasting is you have to pretend that it never happened. Those 12 or 14 or 16 or 18 hours that you accumulated, it means something. Like you worked for it, but then we can kind of negate it if we're not careful.

Oh, well, yeah. So it's always discipline equals freedom, right? So I think what we do wrong is you post the 4.30 a.m. selfie like, I'm in the gym,'m kicking ass i'm crushing it to me where we need to place the discipline is the step before so if you're in school and you're like dude it's finals week i've got a cram okay i crammed i got a passing grade we're good versus oh i studied the whole semester.

I studied a little bit more because it was finals week. I had the time. And then I came and aced the test because I studied the whole semester. If I go to bed at 10 p.m. with full dose of melatonin where I can't even hold up the book that I'm trying to read, then it's no big deal that I got up at 5.15 this morning. So we need a selfie with the alarm clock

next to a 7.30 p.m. selfie. Yeah, exactly. Going to bed. It's the bedtime selfie. And I actually do that. So I have my little Kruger Body app with my clients in it, and I'll text,

I'll put like my bedtime one up there. So I was like, okay, I just read my daughter a story. My room is all orange. Here's the bedtime selfie. And if you put the- That's weird. Why is he in a G-string?

You never thought, didn't know he was going to do that. Well that well i but he got to get the views well yeah i look great in it too so yeah that's important there must be a paywall right yeah it's a big one it's a big paywall that's weird um yeah take it take it back to the step put the discipline first and people like i said they always want to start with the hardest step. And imagine how hard it is. And it's this big monster to slay. Fasting is not hard if we start you with 200 grams of protein from a ribeye or from a topstraw. It's not like literally, okay, this is how hard it's going to be.

200 grams of protein from a ribeye would be challenging. That's what I'm saying. That's what I'm saying. That's a nice, that's like a fucking size of this table. So people, this is just pure magic because imperial units that we use in the English world, like stone and pounds and teaspoons and all this stuff, has nothing to do with metric. Like metric's based off of the mass of water.

But somehow magically magically a pound of lean meat almost always i mean always if it's a lean meat has 100 grams of protein in it yeah so i'm saying you need as a guy that is you know six two and wants to be 195 pounds to be in the brad pitt michael jordan range to look great feel great, you're going to need to eat 1.95 pounds of ground turkey today. So let's start with that ground turkey meal. And that is a, that like the hard part is maybe like eating that,

that whole feast in one meal, in one sitting. And then not, not just that, but I'm going to give you carbs and I'm not going to demonize them. I'll be like, oh, well, here's the whole foods carbs from this list of carbs that are actually – I hope it's not plants because they're killing us slowly.

He's killing us slowly, plants. Is it the apples that are killing us? How can you make anybody eat that much ground turkey? No, it's literally the hardest one. And Seema's soul just died. Like ground turkey. That's disgusting. Maybe 97% lean meat.

How do we go from ribeye to... No, so either way, if it's lean meat, if it's top sirloin, if it's top sirloin, we start there. We start at the feast table. Well, this doesn't seem that hard. I can try to put this down. Oh, actually, you couldn't. And even if it was your favorite meal in the world, if we're eating the right foods, if we're whole foods, meat-based, then at some point you're going to be like, dude, I know this tomahawk ribeye, medium rare,

seared perfectly, is my favorite food on the planet. But if I got it big enough, at some point there's going to be an amount of ribeye left on the plate that I don't want anymore. amount of like ribeye left on the plate that i don't want anymore right two bags of oreos a day i always wanted more oreos and basically guys at that time i was basically on a vegan diet it's like we were poor living in his little studio apartment in long beach and i got money for a two-pack my two-pack a day oreo habit and pasta and like tomato sauce or whatever. Worst shape of my life. But if we start with, oh, we feast, we actually nourish our bodies to get the hormones that we need to endure, to be nourished. And what I say, if I could sum the whole hormone game up in like two sentences, like we beast, feast, fast, and sleep to show our bodies,

to trigger the right hormones in the right amounts at the right times, to show our bodies that life is joyous and abundant. And there's a nuanced conversation to have about the difference between abundance and excess. Like I want to have an abundant mindset. I want to bring all these great things into my life, but it's not a life about excess. Like to me, excess is like it's strippers and cocaine and rock stars and abundance is like friends and joy and health and sunshine and nourishing food. And so we want to have abundance and not excess. And if we eat abundantly and nourish ourselves, the whole thing, even the part that you perceive as hard going into it might become the easy part. Like fasting for me is the easiest part, right? And it makes your

whole life more productive. Like, oh man, five in the morning, I've got to pack my snack bag for the airport. And I'm not doing that, right? Like it gives you more freedom. Like there's more freedom everywhere because you have the discipline to do these simple things every day. What you got? Well, also, I just wanted to see what's a protocol because you did talk about 200 grams of protein. What is a protocol for a typical day look like if you could just bring us through like a full day of what you eat, how you fast, how you train? Just give me a day. Right. Okay. So I'd say the first thing that i would start everyone with is we just look at this like not arbitrary like it's it's a specific bmi range but we're going to take

your height whatever height you are so it doesn't matter you think like oh conor mcgregor winning the the belt at 145 you look terrible on the scale but he looked great in the octagon right so we got i i you know backed it off oh 145 plus 15 20 pounds here's his actual you got to bring up recent clips of him flexing those are amazing yeah i haven't been drug tested in years now he said he's 265 that's what he was saying really no that's a joke it's definitely a joke but he's people are asking him he's saying trying to be serious like 265 i think the internet's gonna. That's true. I think people do believe it. Yeah, yeah, yeah.

People are like, there's no way. Sorry, hijacked your train of thought. Oh, all good. I can do it. You got to get a video because the awkwardness of the posing is really where it's at. He looks way different. He looks different without the- His face.

His face got thick. Well, he looks a lot different because he shaved his beard too. It looks weird. Well, didn't he do a prank where he was working as a valet or something and no one recognized him? I don't know. Oh, wow. Hmm. Huh.

But anyway, as we get to this, I'll figure it out. I've got a day for you. So yeah, what's working your way through the day? So we're going to pick your ideal weight. Then we're going to say, okay, basic macros, just reporting. Because everyone's always like, oh, you need a pound per gram of body weight. Okay, we've going to say okay basic macros just reporting because everyone's always like oh you need a pound per gram of body weight okay we got stuff and i would rather i love this pose i think when he faces yeah yeah yeah that's so awkward like it's like dick

but then like the lean back is weird because like he's not like he was in his whole body he could flex and look bigger if he went up higher good old dick pose mm-hmm first he don't fucking care that's great all right well he's got all that whiskey money that's right so yeah so people talk about like oh well is it one or 1.1 grams per pound of body weight we should eat for everything we should do we should eat for like our ideal weight. So yeah, you want to, based on your height, we want you to be 200 pounds, 200 grams of protein. And I'm going to have a list of, you know, these sources of protein.

What you pointed out is, which is probably around two pounds. Yeah, two pounds. Lean meat, right? Lean meat, yeah. And if you weigh 150, it might be 1.5. If you weigh 100, it'd be one pound. Or not weigh 100, but want to be, not weigh 150, but want to be 150.

I'm working with this guy now who's 230 and he's 5'6 and we want to get to 155, so it's 1.55. But yeah, regular day for me, I wake up way before everyone because I had the same bedtime as my wife who sleeps longer and I had the same bedtime as my daughter who sleeps longer. So I wake up and have like the most productive hours first thing in the morning on my laptop, writing, doing my thing totally uninterrupted. Then we take my daughter to school, drop her off. We go work out at our new fitness club because

somebody wanted to kill me at the old one. Just crazy guy literally wants to kill you yeah the dude's crazy did his wife uh paint your toenails no his wife didn't paint my toenails he's actually he's a bachelor um but yeah you son of a bitch look how nice your toes look no it's just one toenail on the southwest flight hopefully we didn't mention any names right because no but what ended up happening is we had this nice conversation and she's like, yeah, you know, I used to do the flight out to Hawaii

and my knee's been killing me so I did these other flights because I used to do all this trail running and it was so great, you know, like being in Hawaii all the time. I was like,

why is her knee's killing her? This nice 50-year-old, 55-year- old stewardess she was 60 and now she's 50 I don't know she's the age of mid 30s she's the age of a woman that I would well obviously happily married not thinking twice about any women

but not even a second glance at this woman but ended up having this great conversation with her about solving all of her knee pain. I'm like, okay, we've got to reverse out the knee pain. Ben Patrick, okay, at Knees Over Toes. Oh, you don't have Instagram? That's fine. You're going to go find him on YouTube. The videos are awesome.

Shout out, Ben Patrick. Right. We're taking us through a day taking us through your day oh that's the problem we got sidetracked by the guy that's trying to kill me at the 999 month gym let's not get sidetracked circle back

so then go home I will typically get home eat my one meal of the day more work pick my daughter up play with her i will usually it depends on what the day is because now my daughter's at this point where it's like oh there's piano today and then there's uh tennis and then there's what's the other one soccer and dance class and then the whole thing repeats over and over again. So, but between, you know, working early in the morning, dropping her off, going to the gym, trying to eat two pounds of ground turkey, not always, seldom two pounds of ground turkey.

The plants that I find acceptable to eat and then getting back to work, whether I pick my daughter up or my wife picks my daughter up. And then it's kind of their evening routine. They'll have another meal together. I typically don't have that one. And then it's right into bedtime where it's like, oh, we're watching a movie, then reading a book, and then my daughter goes to sleep. We go to sleep, and then I wake up and do it again at 4.35 in the morning. Your last meal is at like 4 p.m., 5 p.m., something like that? No, my last meal on this schedule is like at noon.

Oh, okay. Oh, shit. And then so if you want to, people, if you want to consolidate your shreds, like the gains from them, it's the morning workout, feast, and then if you do any sort of extra aerobic, or I also love cold exposure, if you do any sort of aerobic or cold exposure, when you wake up the next morning, regardless of glycogen and hydration and hormone levels, you're going to be lighter, right? And if you just repeat that again and again and again, like you're shredded very fast. It's really powerful for a lot of people, especially those that struggle with, I think most people are consuming a lot of calories past like 6 p.m. Yeah. So I always say, if you fast through that, yeah, we'll eat earlier in the day. And if you, if you just had this beautiful big lunch and

then you don't stay up late enough to get hungry. Right. And I would even do, even if I did feel hungry at 5 p.m. If at 5 p.m. I do like a 30-minute aerobic run, very easy, totally chill, breathing through my nose, then I get back, maybe dip in the pool, and then there's no part that's ever hard, right? it through the day and that that will get you shredded so fast if you you know feasting feasting fasting once but if we add that bonus activity called the bonus beast and it can be literally anything you like to do like if i want to go play tennis or roll jujitsu by the way i'm a certified green belt six blades so watch out guys green belt it's the intermediate belt when you you're not really worthy of a blue belt yet i didn't even know there was one it's not intermediate belt when you're not really worthy of a blue belt yet. I didn't even know there was one. It's not a real thing. It's like,

so made it up. So like, no, the Gracies have like, kids have the green belt. Yeah. Kids have a great golf, but the,

the, the Gracies have like their combatives belt or something that's like between white and blue. It's the intermediate between white and blue belt that a lot of different places have some belt in between. Oh, that's cool. So it's six blades.

It's a green one. Okay, cool. So basically, I'm an advanced white belt. So, but yeah, whatever I want to go do in the evening, you really consolidate just the fat burning from that day if there's another activity after your last meal. What you got over there, Andrew? I'm curious. I mean, I, I understand

having the, uh, we'll just say that the two pounds of ground Turkey, like it's going to be hard to eat almost anything after that. But since you are having it around noon, maybe early on, or I don't know, as you had like a heavy, like work day, as far as like maybe had a huge workout, uh, and then maybe work itself had a huge workout, uh, and then maybe work itself was a little bit extra stressful towards the end of the day when you're kind of running out of gas, how do you avoid some of those nighttime cravings that a lot of people have despite what they eat throughout the day?

Because if somebody is going home and they know eight o'clock going to pop on Netflix and then I'm going to have my, my ice cream because that's just part of their routine oh okay i'm gonna try this new diet i'm gonna eat a shit ton for lunch and that's gonna fill me up and i'll be good and they will be they'll be totally fine they'll be satiated all the all the boxes will be checked they won't really need food they won't need food at all thank you but they will be like oh eight o'clock netflix boom ice cream and they they they convince themselves that they actually start craving it uh how do you

get around something like that so i think the there's definitely an addiction and i think there's specific foods that are addictive and one of them is obviously ice cream and we talk about like all all dairy protein like remember when bodybuilders were like oh i got my pm protein how do you say this word casein casein is an opioid like it crosses the blood-brain barrier really yeah that's why cheese people can't stop eating cheese that's right i remember you said that yeah so it so cheese could smell like dirty gym socks and you're like, ooh. Let me give it a shot though.

Chocolate also. And also, so I am gluten-free, but not for like – I'm not celiac and I'm not trying to be silly about being gluten-free. I'm just free of gluten, right? Because that's another opioid. And if you think about all the foods – dumbbell accident, kettlebell accident. silly about being gluten-free. I'm just free of gluten, right? Because that's another opioid. And if you think about all the foods, dumbbell accident, kettlebell accident. If you think about all the foods that people crave the most, like you're talking about ice cream. But so anything that's sugar is the dopamine hit, like the reward of like, oh, the sugar. But then we've got the opioid hit literally plugging into your opioid receptors in your brain through the blood-brain barrier, just weaseling their way in there.

Anything with wheat and anything with dairy. And now if you take it back, how many of the foods that we crave are really triple whammies, right? So it's the sugar and the dopamine, right? And then it's the opioids from wheat and it's the opioids from dairy. So it's literally pie and ice cream, milk and cookies, macaroni and cheese. Probably pizza. Pizza, cheesy bread, grilled cheese. Cheesy bread.

Cheesy bread. Subway sandwiches. Let's get out of here and get some cheesy bread. Literally all sandwiches. Cheesy bread. Cheesy bread. Do you dip that in something? Like cheesy bread?

I'm going to dip it in some ranch. Both. Mix that shit up. Donuts. That's always the best example of anything bad. We're going to get donuts. Where at? No, we're not going to get donuts. You know what's a good donut is Starbucks.

The old fashioned donut. I've never had that donut. You know what's a good donut is Starbucks. The old-fashioned donut. I've never had that donut before. Don't sleep on it. It's amazing. Donuts are so readily available. That's dangerous information you just... You want to ask her right now? I want a snowman cookie.

See those snowman cookies? How much icing's on them? I always look at them every time I go in. I've never had one. But I'm always like, I want to get that. This is a great... You can have it. It's America.

No, I never had it. Hey, but how real is this fucking dairy opioid thing like is that legit it's well it's real but i don't think there's enough in there to like make you addicted it's not gonna make you high and it's got but but it could be a reason why you're yeah it could be a reason why you're something that's in the casein and don't you don't you feel nice after that comfort food oh i just had that big lasagna so part of its carb coma you got the dopamine kicked up fat carb salt if you look it up andrew you'll see there's a long word starts with a c that it's part of it and so like the the adaptation is you know how delicious is breast milk most of us probably

don't remember i remember but you're you're saying like, hey, baby. Hey, baby, come get your very mild heroin. And then what do you do? You feed, you feast, and then you sleep. That is true. Burp, fart, wake up and cry, eat some more. Joe Rogan had this. He said about Fear Factor is there's, and i used to live back in la here but

the beverly hills cheese shop like all the fanciest cheeses you can get throughout the world and they're all in the cheese shop and if you go in there to like sample cheese amazing but he said the producers would go down to the beverly hills cheese shop buy the stankiest cheese possible and then they come back to fearactor and they mix it with like, you know, oh, now it's with maggots or something. And so if you smell cheese in a context where you're not anticipating cheese and they're telling you it's disgusting maggots, well, the maggots don't, you know, taste like anything.

World Economic Forum loves it. We can all eat the bugs. So it doesn't actually taste like anything. But if I mix it in like really stinky cheese and tell you, oh, they're disgusting maggots. In that context, you're like, oh man, I'm going to throw up right now. But if you saw it in the cheese shop, you'd be like, oh, it's amazing. I can't wait to get more and more of this.

Yeah. Wow. Yeah. Cheese for days. What is your, so you had mentioned also that like if somebody's not able to do the one meal a day like two is cool or two went with the workout i'm doing another workout yeah i'm curious about it because i've been doing two meals a day for a few months now okay feeling fantastic um i can fast the entire day but um what ended up happening is like because i do love the productivity of not having to like take my tupperware out and go reheat shit all day long. Like that, that sucks. Um, but what happened was it actually took a lot of the stress away

from thinking I needed to eat or thinking I needed to hunt. Right. Cause I would still get the hunger feeling and I'd be like, I know this is going to go away, but like, damn, I can't wait to get home and start eating. Uh, so what happens is I'll have 10 eggs a day for breakfast. And then that, that fuels me throughout the entire day until I get home to eat dinner. And dinner is usually like a ribeye from Piedmontese, which initially I could eat that. And then like whatever else was left, like on everyone else's plates these days, it's like, I have to look at like, whatever's left from my son's plate or my wife's plate. I'm like, all right, let's do this.

Before, it was no big deal. I'm like, dude, just make me two steaks. But because I had that really big breakfast, everything kind of dwindles down towards the end of the day now. And then also, I'm not having any snacks throughout the day. So in my opinion, I think if somebody can't necessarily fast an entire day or even a 16 hours or or have that eight hour feeding window i think just kind of relieving a lot of stress in the morning and or throughout the day by having

that meal in the morning and feeling satiated all day is going to help a ton because you're not going to get the bullshit calories throughout the day when you're snacking yeah i do a lot of what you're doing i do that a lot it's just sometimes different I don't have 10 eggs usually I would say whether it's one meal or two meals don't make it this intermittent fasting window where it's like oh I just opened I opened my window it's 8 hours of eating stuff

so one meal or two meal and snacks make us fat so one meal or two meal snacks make us fat the minimum fast I would like for your overnight fast is 14 hours. I think all the clinical data is like 13.1 hours gets you the autophagy and the everything. So if we make it to 14, great. And then my question is, what do you do before the eggs?

Lately, it's been open mat and then a class of jujitsu. Oh, beautiful. So if we're like rolling, we're're actually beasting, eat the eggs. And then I would say, if there's something, and I would just throw a bonus workout in. Do as many chin-ups as you can, as many dips as you can. Just be in the garage on a $170 dip station you got at Dick's. Chin-ups, dips. Chin-ups, dipsicks chin-ups dips chin-ups dips chin-ups dips go eat dinner right just so that you are supremely insulin sensitive you've like

upregulated the glute four ion whatever transporter like metabolically your muscles are like oh we we took the car out of the driveway we drove it around again we emptied the tank so now we can reload glycogen so now we can uh fill fill back up and then the tank's empty you refill it now you're feeling great you have all the the extra tryptophan in there it's now circulating your blood switch into campfire mode get a great night's sleep and then you got seven pumps of growth hormone overnight. And then, so do you, do you care much about, I mean, cause like in, in bodybuilding and like the bro science or whatever, we talk about that feeding window, like, or the anabolic window right after a workout. Does that have anything to do with like why you suggest eating right after a workout?

Well, yeah, it has everything to do with it. Right. So it's like, I want to empty the tank and then I'm at my most insulin sensitive. And so before I lose that anabolic window, I would love to eat, but I'm not going to eat before I work out. There's no pre-workout meal. The thing is we beast feast and fast. And when you're fasting, your body's saying, okay, well, where can we fill up these tanks?

Oh, we can put more, more sugar into your liver. So we get more liver glycogen. We put more sugar in your muscles. We get muscle glycogen. So you never need the pre-workout meal or the pre-workout Gatorade or anything like that. It's already in there. So all you have to do, and even if like you're dragging to the gym, you're like, oh, jujitsu, we're going to roll hard today. You know, as soon as you warm up, your body is switching from rest and digest mode to sport mode. So parasympathetic to sympathetic.

And so once your sympathetic nervous system is engaged, when you got a little sweat going, your liver's like, oh, well, you needed some carbs. Well, it's a good thing you didn't drink that Gatorade because I had them all right here in your liver, right? So it's just this order over and over and over and over again. And the more you do it, the more you become a master of it. And it's not

pushing any of these dials to the extreme. I don't need to turn fasting up to 11. I don't need a week-long fast. And you see that, I think, in the, I would say, meat-based carnivore paleo-ish community where it's like, I just did a 10-day fast. I'm nonplussed. Like, yes, that's impressive. Congratulations, if that's what you wanted to do. But if we actually take the stress out, like I eat a big nourishing feast once or twice a day. So easy. You know, I do this training program. That's not extreme. So easy. 2% of my time is training. And then I want to have another activity that I enjoy, whether that's jujitsu or tennis or golf or any, you know,

you're playing in the beer league, hockey, whatever. Like what, like slow pitch softball. As long as you're actually like, there are some guys that I know that are, they're playing slow pitch softball and it should be an amazing fun time, but everyone's like so out of shape. It's like, how do you even enjoy doing that?

Right? Like I want to run out and make like a diving catch or I want to, I want to like hit an inside the park home run like that you could do depending on where you're playing and guys it's like, Oh, well I'm going to hit the ball over there by the right fielder and then waddle down to first base before he can throw me out at first.

Right? Like, and that's, I guess this passion side, like obviously metabolic health for all like beasting, feasting, fasting, when the hormone game obviously metabolic health for all like beasting, feasting, fasting,

when the hormone game makes metabolic health accessible to all. And then you just get so much more enjoyment from everything. Like, would jujitsu be any fun if you were like the fat guy that can't move and that is out of breath? No, it'd be horrible. Yeah, it'd be horrible.

Right? So the, the, the reward is that we get of breath. No, it'd be horrible. Yeah. It'd be horrible. Right? So the, the, the reward is that we get these things. So the reward doesn't have to be the reward meal, the cheat meal. Like I'm not trying to take myself off, off the path. I'm trying to be more focused about staying on the path because that's the real reward. And then I'm more productive and I get better stuff done at work. And like, I take the next step in this part of my life. And for for men there's really like three things right there's only three things and then you can add a hobby so we can say it's

wealth or career whatever wealth health and relationships or it could be your money your muscles and your marriage and no matter what if you are missing one of those three legs on the stool, like it doesn't matter how rich you are. You're always going to be perceived as lower status. If you're the guy that carries himself like a fat slob, right? Like I have clients like this where they want to do like inner circle VIP coaching.

And I'm so excited to like put this third leg on the stool with them, right? Because even if you have the giant mansion and the hot wife and she still loves you because she's going to love you anyway. But how much more attracted is she going to be when you have a waist that is 45% of your height and muscular shoulders and separation? Like how much better is your life going to be? It's this tide that raises all the ships when we have supreme metabolic excellence and the side effect is looking great feeling great being great yeah and so how old is your daughter and how does she eat just like in your guys household but also like how young should

somebody start like really paying attention to their diet to make sure that they don't get that like that 45 or 40 percent like circumference thing all out of whack in your opinion i'm just curious so i would do the beasting feasting fasting intervention as soon as it's warranted and we don't need a blood test it's just like you know like we had this one i love this little girl from the neighborhood so i coach my daughter's soccer team she's six so we So we have the six and seven-year-olds. We're all pumped up about Koalas, AYSO. We're ready to go. First game is like next Saturday, right?

So we're all into it. And then there's this one girl where we've been practicing like all year long. And maybe the mom thought it was too much even at this age to work out. And she has this girl that's a little bit on the chubbier side. And it's like, oh, well, if you're not going to like just come play with all the girls now, then you're like you're going to get passed by. Right. Like you're and this goes all the way to like the top of status. Like what are your what are your dating options later in life? Because you weren't metabolically healthy. Right.

So I would say if children start pushing out sideways and, you know, like when I was a kid, I'd be like, I go a little sideways and then I'd have a growth spurt and a little sideways and growth spurt. But there's nothing there should be nothing holding us back. And this is things like there's no P.E. in schools. There's no recess. You know, like we got we got to study for the standardized math test or something. Like if I was running school, I'd be like, oh, the kids are all barefoot outside playing all day. And then there's parents or, you know, supervisors to be like, oh, we're not going too far off the rails, right? Like there's not crazy bullying.

It's like, hey, let's get you organized so you can play a sport and learn the rules of the game. But yeah, as young and my daughter, yeah, my wife makes her like gluten-free waffles. So my wife actually has more of like a real gluten thing. And I'm just like a, what do you call that? Like a gluten-free sympathizer. But I feel like I have like gluten freedom, right? And it's not, I don't, if I'm like, oh, paleo or I'm meat based, you just end up eating almost no wheat. Right.

So yeah, my daughter gets these treats or whatever. Like last night we're watching and she's like, I want a popsicle. Great. I want ice cream. Great. So it's not a thing, but also she's like the most physically active kid. She's super tall, super lean. And if we could just get her coordination to hone in that'd be amazing

it'll come right it's like she's like a like you say like baby deer she's like a baby giraffe like it's we gotta synchronize everything up you're gonna have her doing ladders all day now yeah it's just like icky shuffle yeah andrew take us on out of here buddy all righty thank you everybody for checking out today's episode uh please stick around for smelly's tip before we get out of here oh yeah and uh drop drop some comments down below. Let us know. Oh, almost made it.

So Mark dismissed trash can, drop some comments down below. Let us know what you guys think about today's conversation and hit that like button and subscribe. If you guys are not subscribed already, it's been really cool seeing the engagement lately. So we really appreciate that. Thank you.

Follow the podcast at MB power project on Instagram, Tik TOK and Twitter, my Instagram, Tik TOK and Twitter's at, I am Andrew Z and see my, and see my ending on his ground,ok and twitter my instagram tiktok and twitter's at i am andrew z and see my and see my ending on instagram youtube and see my union on tiktok tiktok and twitter chris and chris where can people find you i'm at big strong fast on instagram and twitter and the chris bell show on youtube i'm at kruger body k-r-u-g-e-r-b-o-d-y at kruger body on instagram and then if you Google my name

in YouTube, YouTube my name? YouTube. If you YouTube my name, you can see some of the videos we talked about earlier with the different transformations. Yeah, you're a YouTube OG, man.

There were videos from like 12 years ago. That's wild. Been around for a long time. Hot minute. I love it. I just want to encourage people to fast. It's pretty easy. It's pretty simple.

A lot of us have utilized some version of it. I think all of us standing here i think utilize some version of it whether it's kind of intermittent fasting or just uh yeah cookies in the morning um and sema and i have like weird ways of fasting where we're not really fasting because we have protein in the morning sometimes most days i don't know I just want to encourage you to just give it a try if you've tried it before and fucked up and feel like you're having a tough time with it just give it another go keep trying keep trying keep trying because

getting used to being hungry I think is a really good tool for dieting in general and maintaining your body weight strength is never weakness weakness is never strength catch you guys later we out bye