BTG 09 - Diet and Lifestyle

[Music] hey guys what's going on David Avalon here with Robert Drysdale and we're now on the ninth episode of the break in the garden pond cast what's going on Robert lots of work my friends a Sunday we're filming on a Sunday doesn't really stop you know I got phone call text messages emails I like it you know I get bored quickly so my weekends I normally work at all nice nice well I was telling you this before I actually had somebody chat me through whatsapp asking me about diet and health routines and since I've been on this kick for a while now I feel like I want to share a little bit with what I've been doing yeah and we'll just jump around all over the place from there so starting with diet because most people saying how do I get in better shape you know like elbows do the martial arts because we're trying to make herself help yeah yeah right like there's very few people out there who are just trying to become Pro fighters I mean most people are trying to have a good time learn some self-defense get fit all right but there's a misunderstanding that some people think that it's just exercising it's what's gonna make you lose weight and I know a lot of guys who are overweight that are very physically fit yeah but they're still overweight right so you know the old saying like abs are made in the kitchen yeah it's true because like in one hard workout like if you're working out for like 90 minutes straight you might be able to burn a thousand calories and that's a intense workout one cheeseburger one big bag and you're over that already you know I mean six Oreo cookies later exactly and you've already hit a thousand you know so the main thing for me is again calories are very important you know essentially calories this is you know a measure for energy I believe it's like one calories essentially what takes to raise the temperature of water by one degree or whatnot so knowing your baseline like calorie level and everybody's different you wait your size your age male/female I'll take myself for example so I'm 195 pounds right now 38 years old my base rate is 2500 calories per day right so essentially if I want to keep the same size I'm at right now I'm smiling because I have no idea so like it takes for me to sustain my size right even if I'm not doing anything just being alive that's what it takes now if I want to lose weight I have to burn below that create a deficit correct if I want to gain weight I eat over that amount yes that's a base it does always work out that way but that's the crux of it yeah you got to work out more than you eat or eat less than you work out exactly yeah so if you don't like to work out that means you got to eat a little if you love to eat then you gotta work out a lot yes very short pretty much yeah you know there's other factors like more you can find a magical pill online of some sort of a magical diet that's gonna make you super lean and fit you don't have to try hard you know all day not workout and still look amazing yeah I'm sure there's some website out there promising that but even people do plastic surgery and whatnot there's still a problem with that right because there's a lot of people that do the plastic surgery and then they gain the weight back right because what's that point yeah is the main thing is that that your diet is essentially a habit or a lifestyle yeah right and if I just magically take away something like it's like if I gave someone a black belt who didn't deserve it well because you got the black belt it doesn't mean you have the skill now all right you'll get exposed easily when you the same thing with your diet if you just do like some plastic surgery or take magic pills you're still gonna fall back to what you're normally doing that well it's it's that the set point is something I like a lot of people don't understand how the body works right your body doesn't understand it's priority throughout so our evolutionary history has never been to look good it's not a priority our priority is not to be super physically fit either your top priority has been to survive yes by so fat from an evolutionary perspective makes perfect sense your body wants to hold on the fat especially if your cost they feed in it fat your body understands well I want to hold on to all this fat because clearly this guy is gonna go on some really long journey and he's gonna need the energy storages so if he just keeps pushing all this sugar on me it must be because it's gonna need it down the road alright so your body understands just that's why we hold on to so much fat even though these days you don't want it right but that's that that was a tool that saved us back in the day yeah we've got by because of this fat why because we accumulate fat the thing is if you get your body used to a certain body - a you weight you know 250 pounds right and then you are at that weight for half of your adult life all of a sudden you wake up one day you look yourself in the mirror and you go I am overweight I need to lose weight okay very well that's perfect you took 15 years to gain that weight and you want to lose it in 15 days yeah right and that's the biggest promise why people don't understand diets and how the body works your body okay it's fine with losing the weight but it's gonna take some time to adjust so what happened these people get like it and with an enormous amount of will they got on the treadmill they can start training jiu-jitsu whatever they do they get on this crazy diet what the calories are limited their calorie intake it's cut happen they do lose a lot of weight you're starving their body now because it's used to five six seven thousand thousand calories a day and now it's down to whatever your you know intake is right and through that enormous effort mental effort you know because it's very very difficult mentally what happens is after month two months three months four months you lose all that weight but here's a problem the second you stop that diet your body does not understand why it's 200 pounds now it thinks that the normal and the healthy for you is what 250 because that's your set point so you bounce back up just like that as soon as you're off that or that very rigorous diet you're gonna go back to where you came from because the body wants to pull those weight but it's not something can be done too quickly so when you lose weight too quickly your body doesn't adjust in time you have to like I normally tell people aim for a pound a week yeah yeah you know it's actually easier on you you're not killing yourself right and I want to look good tomorrow when a little good for this summer wait well you should have had this thought 15 summers ago man it's kind of like in jiu-jitsu people want the quick solution to get put in a rear naked choke and they go what do I do now coach I'm like you should have been doing something before he passed your guard it took you down right it's not so different right so I think that is something that people misunderstand as far as diets the quick miraculous solution is not only extremely hard it is unhealthy and it the other day it doesn't work yeah because exactly say it's all habits right like and if first of all like when you said I always tell people as well where if it took you two years to put on a lot of weight expect two years to take it all off in a healthy fashion right and like you said some people are trying to drop like 2030 pounds like in a month it's like man that's gonna be harmful for you you're buggin I feel like crap the whole time and then you're gonna crash and it's truly difficult and it's actually is this it's burning your will to because now you like all these diets don't work and you end up giving up because your will gets burnt yeah right I see if you see the fighters all the time I've seen fighters cut $50 I've seen a guy cut from 255 to 205 in like just over a month and I couldn't believe my eyes but I've seen him do it and guess what happens like two weeks later he's back to 255 of course oh you think it's gonna stay here too there's no way you know leaving aside the water cut even the natural way cut it's just not something your body fully comprehends so the body does not understand your aesthetic leanings right it doesn't care about abs it cares about survival and it does take time to adjust to that new set point so if you want to stay at a lower weight my advice to you is to get your body create a new set point and don't let that happen too quickly you want to take like you said if it takes you two years to gain that way know maybe if you push harder maybe in one year you can create a set point but even that's you know you're being optimistic here because your body needs time to adjust for sure and it's another thing that you brought up which is that the body is smart and over the years the goal was to be energy efficient right so your body never wants to burn more calories and it's than it has to that's why it's so far to put on sighs all right like bodybuilders and stuff you know it's not natural it's not that your body does not want all that muscle yeah because it'd rather have a very low footprint when you have like tons of muscle it takes up a lot of energy and your bicycle I do we need to have all this muscle because it's taking so much more resources to fuel you know so like they have to eat so much and they all so the main thing they have to you know work out like an animal because the body has to sign like yeah they're time and it's not just the steroids it's not just a crazy workouts or just it's it's the combination their timing accounting calories Wendy I know old coach of mine he was a strong man he literally wake up in the middle the night I think like twice to drink a protein shake yeah set his alarm like it might have to wake up to and 5:00 in the morning every morning every four hours yes but like that's how serious these guys are about putting muscle to create something that once again is a natural as they're doing it for you know personal reasons or whatever but you're you you have to find yeah these guys have to find a ways of tricking the body to do something really doesn't want to do because you're right it understands you know survival would understand saving energy right and another important thing a lot of people miss out is that your body which is not just burning calories by working out you're thinking you're burning calories your digestive system is working it gets killing itself to digest that steak you ate last night you know one thing I always tell people when they're on these diets you have to understand it on all calories are created equal yeah right so one that's 1,000 calories of steak does not equal 1,000 calories of Oreo cookies correct because you're thinking oh clearly it's 1,000 calories look well the Oreo cook is so broken down already into simple sugars that your body just like I absorbs that every ounce of it right away there's no effort for your body to digest an Oreo cookie whereas in a steak a steak is an enormous effort for your body to digest that meal so by the time you're digesting that don't 1,000 calories of steak your surplus it might be something like 200 whereas with the Oreo cookie does those 1,000 calories of you ate your the surplus is more like 900 right so you're keeping a lot more of those calories at it that's why steak does not make you fat in the same way doughnuts too for sure I so we have to look for complex carbs when it comes to our calorie intake because they're not the same yeah that's when the macros come into play right so there are the macronutrients in other words right you have your carbohydrates your proteins and your facts right so just like you said like if I saw my bench that guy said my setpoint was 2500 calories if I just eat 2500 calories of donuts it's not the same as eating a balanced profile that state of rise or whatever be these aside he's gonna hold on to like that that sugar much much easier because it's no effort yeah and it's gonna wreck you so I after doing research and looking around what I have found at least for me that has and again this is another thing that everybody's very different right like I think a lot of what your diet is is also based on your ethnic background and what you were raised but your genetics yeah your genetics play a huge factor right like if you Eskimos you know they're eating like blubber and lots of fats and proteins very little carbohydrates they're essentially been doing keto before and they handle it very well but if we went on that same diet we would probably have a hard time you know processing all that heavy so like it's kind of that's why when someone says oh I have a diet that works for everybody and only that like we're living a day of the ice I've said this before but like the the health industry is a fairly new industry yeah you know uh my grandfather like was a kind of guy that he may he's like Clint Eastwood in that Gran Torino movie that was my grandpa Rizzo like hard core like you eat every if there's like a grain of rice on your plate like you get Maddie you have to finish it right but his generation was like a top four generation the concept of health was very very different health meant you're not sick if you're on the healthy means you're you know like you're dying of something right that's unhealthy if you're not dying then clearly you're healthy but this day like that word health has changed so much now we're expecting so much more we should you know should we should make it you know bake ourselves healthier but it created a whole health industry and a lot of it to me is there's a lot of bogus yeah every lot of people promising the next revolutionary diet and they're just trying to sell like every know everyone's everything someone rebrands some old you Jitsu mover or like does something like it's it's I understand to business right there's nothing wrong with that but at the same time it's not it's like man like you it's it's there's nothing there's nothing special about it and that's it right like a lot of like died so you have the fundamentals when it comes to diets and the fundamentals are you know you know broccoli is healthy you know McDonald's are but like after those are the people know that but it's so easier if only I get on this keto diet or that diet I think you're right that for you maximize your health you have to find the right diet for you yes right I do believe that but I do believe at the same time that a lot of people kid themselves by believing that they only get on this die at this time they will lose weight it's kind of like the personal by the treadmill put stir in their garage thinking that by buying the treadmill they're gonna get skinny you know and all you had to do to stop eating McDonald's you know so I think people like to kid themselves a lot when it comes to being realistic about cutting weight for sure you know like the the diet for example I have adopted is more of a little carb diet right and the split that I do is essentially 40% that my economies come for protein 40% for fat and you can you calculate those yes and 20% from carbohydrates all right so I use an app called My Fitness Pal if you can get on your Android or your iPhone pretty much available everywhere even on the computer and free really easy to use you could just literally search for anything that you're eating and I'll pop up and I'll have the macro breakdown you could set your set points that you can say everyday I want to eat you know this percentage of this that that and it'll calculate it all for you so it makes very easy to be accountable I know when I was wrestling I would do the same thing but there was no iPhones so I'd have a journal and I'll every day I'd make a little grid and write everything that was a pain in the ass because yet you think look at nutrition labels and right now we're now the app that just does automatically so it's amazing it makes it a lot easier but uh that's the breakdown that I do like again 20% carbs 40% fat 40% protein and I've been doing this just about like nine months and like steady loss and weight training and all that and I just worked out really well for me I think a lot of problems that people eat like the old full pyramid food pyramid is completely jacked up yeah you see the way in it it's like this where carbs are the base of it and he's i eating bread cereals I had like 50% of we've never eaten so much you got to remember how well I mean what was life like through most of our history right that's what your body has shaped itself to survive on it's like what was life like and like even so for example you did not have the amount of sure there's a reason why I like sugar so tasty it's something so precious because your body wants that because that's quick energy and that's what you're looking to get by right like any kind of calorie surplus back in the day was like fundamental for your survival yeah so you know something that's why bacon smells so good why does the bacon sand all so good your body's trained itself to like okay that's son goodie right there I need that sort of fat yeah right it's like you're like broccoli doesn't sell smell nearly as amazing as bacon does it's like one of them is like specially important but one of them is really important for your survival fat versus like greens you know they're not but in this day and age finding that balance the period we're describing is is fundamental because if you're looking at peak performance alright so revival no longer is a priority that what is peak performance or aesthetics or just overall being healthy or living long or whatever the case is and we do have these tools so I'm a big I'm big I've always been an advocate of the importance of keeping track of what you eat but I also don't think it's one of those things where it's going to it's not it's not a deciding factor in any way shape or form it is something it does have an impact but I don't think it's you're gonna live necessarily live 10 years longer because you're eating super healthy you know I think that a lot of these things are predetermined you know and they have to do with other factors that we're not in our control and LU is what I'm saying it's like some people believe that they shop at Whole Foods they're gonna live 250 it's only reason and I lived on in 50 is because you know you don't shop at Whole Foods enough and like you know I've seen people eat big burgers and drink soda and smoke their whole lives and make it to 70 80 fine yeah I've seen well there's they have I guess of centurions and they were interviewing all these people who live past 100 and one of the guys he was his old he's like I think what what one day I'm not sure if he's still around but he was eating the same breakfast every day which was like two slices of bacon then the bread cooked on the bacon fat and then he would eat all that he was smoking cigars and we can whiskey every day and a guy and remind you very lucid at a hundred-plus right so I don't think that it's that diet alone so I think that does play a factor because like if you get diabetes you know have a shortened lifespan but yeah shopping at Whole Foods it's not gonna make you because the health industry wants to sell so much it's a billion-dollar industry like they will try to convince you of things that aren't true and I think we shouldn't lie to ourselves either like I don't know if you've met at Mara Barbosa no I haven't okay good friend of mine if you know how more you know this the guy refused to eat anything but fast food like I remember one time like there's you know the omelet like me to Miyabi said my place made an omelet like Robinson well one is you don't like like if I go to 7-eleven I'm like yeah sure man so he does omelet for him driving 7-eleven he buys a coconut corn dog and that's his breakfast the guy's got abs he's threaded you know drinks he doesn't drink water he only drinks coke he refuses to drink a protein shake that's gross I go drink coca-cola 24/7 it's been doing his whole life and the guy's got abs that more ABS than I do you know what I'm them you like dude it's it's insane so my point is yes he would probably very likely be a better athlete being healthier if he didn't eat like that but I think that there's a a the habit his body's adapted to it yeah and B there's a genetic component there that allows him to continue eating McDonald's every day loves Wendy's loves Wendy's and still have apps you know and not seeing you should eat like that but that's it there's more going on to your health than just you know what's advertised for sure you know and that's why I say like when I tell you what I'm doing is I'm talking about works for me all right like I think what we thought about before diet is part of a process of trial and error like if you're already super healthy right now then you probably don't tha listen to this like if you're struggling then like well here's something that may work for you you're gonna have to try it out and see it I do think that that like coming back to that food pyramid it's definitely completely checked out III would be pretty confident that most will not do well if they follow that strictly yeah you know eating so many carbs and so little protein and fat I mean I mean you used to demonize fat before right cuz they give you now it's at the top of the pyramid you know they use sparingly whereas now we're like well you know you actually need fat because it helps a lot of body functions and helps lubricate your joints and all that like so if you don't have enough fat in your system it's a problem and it's fats are actually really a decision to healthy fats I'm not talking about the the health of the fat you would find an avocado in nuts what am I my first business partner one of my best friends Sean rego he was like always kind of like a little you know a little on the chubby side and one day he wouldn't like I'm gonna he went on what I called the bird diet and I kind of took that from him and I started using the bird diet all the time the bird diet was basically he would just eat seeds and nuts and I think was eating protein shake hair in there but but like there's no zero carbs diet like it's very difficult I've done that for my fights because pretty much caught out you cut out carbs almost completely every now and then I eat a little potato some rice you know but very little of it and it you start craving so every time you see you know you smell Pete so you said commercial Pete's on television you really crave that because your body's just once that sugar right it wants that that those nasty fats that you're missing because you're only eating clean fats now but I have never seen a guy lose so much weight as so quickly like as I wouldn't he was on the bird diet you know because you're only providing your body with the healthy fats and healthy fats did not get you fat now why is that because a healthy fat much like a steak it takes your butt it's an enormous effort for your body to what to digest that so it delivers delivers that energy and bits and pieces so when you're on the nut diet basically you actually feel amazing because you have steady energy throughout today I would literally cut weight like this I never struggled I mean after a week you want to eat normal food but like physically I felt better than I did when I was on I eaten pasta every day you know because your body's being supply with a steady amount of energy throughout the day versus doing that that debt as though the spikes that you get from from carbs like like pasta and I started using this more and more for my way cuts and I highly recommend it you better basically replace carbs almost entirely as much as you can handle with seeds and nuts pumpkin seeds sunflower seeds walnuts Brazil nuts cashews just mix it up with some raisins I always recommend competitors take this to the tournament as well and like a handful immediately after the weigh-in and in between matches just because you're not hungry doesn't mean you're not starving I don't feel hungry because your body is in fight mode but you're actually starve because you've been cutting weight for 48 hours and you're competing trust me your body needs some energy and I felt that nuts and raisins specially they give you the just the right amount of energy didn't bloat me that me feel sick and the energy was steady you know it's almost one of those things were like you know you get the spikes with coffee - yeah I feel like with when I was on that diet I didn't need I wasn't in coffee until like I feel energized throughout the day I didn't feel as crashed right so I highly recommend something like that for competitors it's very difficult because out like I said after a week you use one more stuff I've nothing you should live only health nuts but it's a fast way of cutting weight because this dish the fats are so complex for your body digest you do not absorb it all at once as you would with an Oreo cookie yeah no I know that's all anything about the diet that I'm doing for example it's very easy to do it's not hard all because it's not keto where you're eating like 25 grams of carbs a day which is like two slices of bread and you're done for the day you know that's like it's very hard to do that especially when you're used to eating so many carbs normally but when you're doing 20% or even like 25% you can have bread and pasta just not 5 servings you give it go ahead like 1 2 servings a day and then you're shut down you know so you still have enough where you don't have any cravings but you're still getting enough of the good stuff and the proteins and the fats so I find that it was very easy to do you know like I said doing in 9 months I never felt like I had to struggle yeah right I wasn't like oh god I miss something another I'm eating everything I want to eat and with with no problems and going off what you said it kind of brings back my setpoint thing you want to make sure that you're not that you're giving your body time to adjust right but you're basically following two rules when you do this so the tools they had if you want to get to gain too much weight or you are trying to cut weight right it's all about quantity and timing those the tools are very adamant about because quantity obviously matters you know one doughnut versus a bomb you know like it doesn't like it or not the same thing and the other thing is that timing a donut right after a bowl of pasta before you go to bed horrible idea that donut after you're done training working out is a great idea actually you know a lot people bodybuilders know this but this is really partial for athletes in general what sugar does it spikes your insulin right what a lot of people don't know is that insulin works as a super shuttle for protein so by spiking your insulin you're actually helping your body carry protein fasts or yes to the muscles in order to recover so like it's not unusual that a bodybuilder would take a shot of insulin right after he's been working out and then you know do just protein shake right after that's actually way to put on muscle fashion because there's a window when you're done working out your body immediately once you're doing damage to your body basically right you're really squeezing the whole time it's exploding taking the guy down you are damaging your body in order for your body to reconstruct itself and make itself bigger and stronger for next time it has to what build itself protein insulin helps so if you do have a sweet tooth and you absolutely need to eat that Reese's peanut butter or candy bar Butterfinger doughnuts whatever that you crave the best time to do this is right after you train and follow that up with your recovery drink or a protein shake yeah once again the quantity and the timing are is what so a poor don't you know eat a dozen donuts that's you don't need that much insulin in their bloodstream but the sugar does serve a purpose and it's the sugars important if you time it right yeah actually I follow that principle quite a bit and again the all sugars are not equal well like there are some sugars are very fast digesting yeah if you guys ever heard of like glycemic index that's what it's referring to like some sugars take more time for your body to process it yeah so like for our after workouts you do like you said you want the insulin spike it's not only do you want the protein insulin did provide a transport to the protein but you also want to refill your glycogen stores correct because when you're doing the work that you're using all your glycogen some people say the faster you can refill those stores the better you're gonna be covered now so the best source from what I've read of having that fast digesting of sugar would be glucose yeah I saw there another form is called dextrose yeah so a lot of like sweets like gummy bears like Pixy Stix yeah they're essentially all dextrose or glucose so you see raisins that's why I'm obsessed with raising like fructose in this case but they're similar they're not gonna far off you know there's simple sugars yeah so like with like you'll see some people they'll carry like I actually do it I have gummy bears with me so after I finished my workout don't like it's like just like six gummy bears and my protein shake which has dextrose in powdered form so it's like 30 grams overall dextrose right after a workout with like 40 grams by the way guy this is real science Amy and Dave are not making excuses to eat of donuts or gummy bears right after workouts is legit science look it up all right you can look it up for sure but like I said but he said timing is critical like if I if you're doing this eating gummy bears or Donuts or anything like that in another time it's not gonna that's like the only time that I'm aware of at least that you do want that insulin spike as opposed to work horse workout yes you don't want any other times of the day generally and and I tell people this like because people are struggling they really crave whatever you know and then like do a write app they think you're lying to them how on earth am I not supposed to eat something healthy after I workout and here's the truth of the matter a lot of nutritionists will tell you this but they know this another science your body's gonna turn anything into glycogen after workout you can eat kale you know carrots it doesn't matter what you eat after you work out your glycogen storages are depleted the first day your body's gonna do is gonna turn that into sugar right ah that's why I like protein shakes that are without sugar are kind of pointless unless you're eating it with something else there I was something sweet to spike your insulin because protein shake with sugar comes for a reason that sugar helps what helps you carry that that replaces your glycogen storages with the show sugar so that protein doesn't get turned into glycogen because if you just take protein with nothing what your body's gonna do cuz priorities not building muscle it's getting you make sure your hearts beating make sure your brain is working right your eyesight's working so the first thing it needs is not to build muscle the first thing it needs is what energy to keep the body going that protein gets turned into glycogen it breaks it down into glycogen and then if you have protein left it's gonna recover your muscles but it's priority is not taking care of your muscles so that's why you wanna eat some sugar as soon as they're done working out follow that with protein yeah that's why I like I don't like getting any flavored brands I don't I'm not a big advocate of like artificial sweeteners or anything that like you said a lot of protein powders do use artificial sweeteners because most people like oh I want to stay away from the carbs you know like because now like people are you know like before people are scared of fat now a lot of people are scared of carbs yeah so they want I just want pure protein yeah is that but they want it sweeter I always get plain protein powder yeah and again the guy also a protein blend because again there's another thing not all proteins are equal either yeah you know you have like slow digesting proteins a casein which like milk or dairy based proteins and then you have a way which is more of a fast yeah just in protein and I hear you got to rotate them too oh yeah a lot of interest like you supposed to yeah your body will absorb to a certain kind of protein in like me not absorb it as well as if you're constantly yeah like I eat like 80 grams of whey protein you're wasting poly by like half of it yeah because I think they're berries but I think it's around 40 grams she's like a threshold of what you can absorb in a fast adjuster which varies from individual to individual choice like that's the thing about nutrition and I think health in general a lot of people miss is that we're not clones just like we vary on the outside we vary on the inside now you know I always make this analogy but we have we all have arms eyes nose but they're not the same size color yeah my arms might be longer than yours whatever and the inside I imagine it'd be the same that includes not only your brain but your your organs as well like our body does not absorb protein the same way or like but we do have a threshold of how much protein you can absorb and after a certain point your body is just like wasting in and actually might be it's even unhealthy you know have too much protein in your diet but if you're an athlete like a lot of the norm fools of normality don't apply to you you've got to remember that what would be a healthy amount of protein for you know someone who doesn't work out it's not the same for someone who's working out twice a day yeah exactly it's kind of like how they were used to make the comparisons of oh like a chimpanzee has a strength of like eight men yeah I'm like they don't have the strength of eight like Bob's have say like I remember that it was like someone that was arguments with me that gorillas only eat fruit and greens and look how strong they are just strong powerful powering that are strong as Adam on the planet and I gots a very different yet excited but in their head this is how much the died conversation can be confusing if you don't understand all the other components that come at this conversation a gorilla is not healthy or a strong because it eats bananas fruit and and greens a gorilla is strong because of its genetic background yeah because it's it's sexually selected by female the females want to mate with the strongest gorillas in the group that's why they're strong it's a genetic selection process that goes on it's not because all they're eating bananas every day in other words I will be as strong as a gorilla if I ate banana that's ridiculous but then people wanna believe this if only I ate like a gorilla I'm gonna be just as strong as it is and you have to understand the other components of this discussion so the the diet makes sense like you have a blueprint right that blueprint is who you are and then you can maximize that blueprint so think of it as a house and you can make that house look really really nice but the plumbing and electricity and some of the other components are predetermined you're there and then you can make the most of it within what was given you but you're never gonna be as strong as a gorilla it has nothing to do with where you shop or how much you work out yes do you have a different blueprint like and it seems obvious but you'd be surprised of how much resistance you find when discussing these issues with people because people seem to think that people are like all you can be anything you want to be no you know you're never gonna be a certain thing your your deter there's a box and that's where you can you know you have like a uh I wanna see a box let me rephrase that you have a lane where you have to operate that's yours you can't go outside of that right right you know uh coming back to something you had said earlier Beach nights timing is quantity and I think a lot of people overeat without even realizing they're overeating you know and the interesting fact about your stomach is that just like you know your cars have sensors now your stomach has sensors that tells it whether it's full or whatnot and your fullness takes has like a 15-minute delay so you can eat a big meal really fast but if you eat it within 15 minutes you're gonna start feeling and then you have people with all they called that the itis and you start doubling over you overeat and what happened was you ate too fast so your stomach didn't have a chance to tell you in time are you over it I didn't know that but that makes a lot of sense because like I feel like I overeat all the time but I can't stop eating when I'm eating like you know cuz I think my brain my stomach has not told my brain yet yeah that's plenty bro and then like you're right like 20-30 minutes later that's my holy cow how much so that's why they tell you that you eat slow right because you eat slow you're giving your stomach a chance to register like oh okay now we're good we can settle down yeah and there's even like there's also sensors for the type of food like sometimes you crave protein right and you might eat something but you're still okay right you know that's your body telling you hey you need more protein or sometimes people create fat yeah carbs but like in general this that delay is important because I you know like a lot of people try to eat too much and there's a lot in there conditioning that tells us to eat more also like if you didn't clean your plate when you're a kid yeah you know your parents yes I boy I know for me was my grandma my Italian grandmother like you need everything all anymore yeah and then if you finish the bait they give you a second plane it's a moral issue in the Northeast of Brazil is historically always been the poorest region in Brazil if you have fat kids it's a sign of status yeah it's a sign of social status if your children are fat because it means like there's so much food at home look my children are all fat and it's changed a lot now but like if I III one of my best friends in Brazil mothers from the Northeast of Brazil that's exactly how she is if you saw you with ABS you'd be freaking out away no well you know no then you see like you know that the chub your kids are the ones are like look at that kid so cute look at it like you just it's a different kind of like a set of values because of the economics behind it I changed how we perceive health yeah no for sure but I definitely that's a tip that can help a lot of people just eat slowly not only does that help you as far as the digestion and you're not gonna be or fool because my goal is when I eat I can workout right afterwards yeah and I do all the time like I eat and then I'll go to the gym right away and start lifting running whatever yeah I don't feel like I'm gonna throw out or anything like that no if you're feeling that you overeat yeah and that also is gonna put you in a frame where your metabolism to slow down because when you're eating to digest blood has to go into your stomach to help with the digestion and that's why you see people get sleepy yeah this is like the whole system's like shutting down are you overloaded it yeah and I mean so like you want to eat eating less it's gonna extend you if you have I mean for example I you know I grew up in Brazil and in Brazil they eat I think Brazil eat some more red and meat than any other country of the world has a cheapest red meat and the world is the biggest exporter of red meat in the world it's very available right like poor people you'd steak all the time and it has to do with it's a cultural thing till I get together Sunday barbecue beer soccer meet right as a kid I didn't Eve eating rice bean salad oh it was me I just wanted meet all that just it's I love Brazilian barbecue so much as a result you get very very full and I always I've noticed a sense early on in my and my child I realized that when I ate steak it will go at four or five hours before I feel like oh now I feel like I can run it you know I feel like I'm ready to move around again whereas if I ate like the same amount of calories maybe something else my body a pasta when I would digest it so much faster goes back that reason we were discussing earlier of how differently your body is gonna digest all these things your body's using a lot of blood and energy to digest meat yeah right so a lot of it I didn't feel like a fight steak I get tired faster because my body is using a lot of that blood that could be going to my muscles to digest at me or something like you know like pasta is gonna respond through your body not that you should be positive for you work out but that digestion is a lot lot easier and I think that a lot you've gotta pay attention to these things so like didn't we speak and people know this but you should be eating meat before you workout before you before you compete right something I should be leaving to do after my father we should play basketball in high school in college and he said that back in a day they actually told you eat steak the day of the game like that was that the belief of that steak was gonna make you strong yeah yeah but we know that's bogus yeah again it's a trial process of trial and error process I'd be a competitor you should be charting how you do is sort of foods all right like a rookie mistake to me and I've seen it happen so many times as a coach is somebody will go to a competition and they're gonna try some new energy drink or whatnot the day of the competition yeah I'm like growth have you ever tried this before because if you haven't you have no idea how it's gonna react supplement yeah all yeah like yeah it's like imagine you're doing experiments with a good nuclear weapon are you gonna start like tinkering and when you don't know your body's the same way like don't like throw some unknown variables name like when you're gonna compete like I fell off my side never forget the story he was you get really like sleeping during the competition I think his adrenaline would peak so high he'd have a crash like a second match right that's happened to me too cuz I get so up here so long your body's exhausted from all that hype and then it just kind of crashes this guy took like at all took to the internet to get a draw before he took to because they think what was enough you'll have an R he was it was funny because just like the way he was like after his match the way he was talking in dat it wasn't even himself he was like a high on Admiral but yeah you got to be careful man this is not something you you you you you you want to test it in whatever supplements or diet it's not the day of the competition like they've said it's company you have to be trying out before and the other thing too is I recommend like you actually do some research on what you're taking a lot of things out there no scientific backing like and you'd be surprised and how you know people will push something on you and you believe because you want to believe it it's there's actually no it's just like snake oil is just a placebo effect yeah there's a website called I don't if it's examine or examined calm one of our affiliates it up and Toronto Ian's usually one I recommend me take a look and it has a lot of like scientific data it's not really looking to get spots not selling you anything it's just you have any like for example if you type in creatine it's gonna show you all the scientific data back and creatine creatine is a very well study substance yeah I know it works right and then there are others that I know tribulus terrestris were it's supposed to boost your testosterone naturally and the data is very iffy like there's not a lot of concrete data and I I'm I mean I've taken tribulus my whole I believe in there was gonna increase my testosterone there's no evidence I mean some very thin evidence but it's not conclusive like creatine for example so you got to be careful just because the label says it's gonna do this and that for you I don't believe it I kind of don't believe the FDA I think they lost a lot of credibility because it's like a lot of times there I want I wonder what level pharmaceutical industry in the health industry have lobbying influence on their policies so that's an issue I'm like I'm not saying in in theory they should be screening this for us and practice I wonder how influence they are by big money right Pharma so you know you got to be careful there's a mom semis saying that I know but it's just because they say that it's gonna do something does it does yeah I'm not big on taking lots of supplements or anything like that there's only a few things I take protein powder yeah like I said plain unflavored a blend of a casein and whey and hydrolyzed whey fish oil I take that are the main one a multivitamin and a magnesium zinc combo like that's another thing I learned recently but sometimes they'll sell you a multivitamin that has everything you you would want but well you don't realize is that a lot these minerals and vitamins they conflict with each other yeah and for example yeah so like for example magnesium and zinc if you have them with but I forget which vitamin they won't absorb so it's essentially you're getting expensive pee now you know this is all flushing it out so I think the multivitamin has most of the stuff and then I take a separate pill with magnesium because if you drink your pee days drink your pee oh sorry yeah tell me you don't do that it's funny I don't know maybe it is choice don't know I have to ratify or use supplements then drink my pee urine is sterile you won't get sick you know it's just salt in water that's all yeah yeah all time people we would taste a urine because they were able to detect like what's wrong right because some people would say like it was a drink a lot of urine in your life I remember like I said take that supplement called animal pack you remember that one hmm yeah it was like a little bag had like 11 pills a thing they're like really hard to swallow you have it lots of water get used to it I was able to take the whole pack with no water believe it or not yeah but you get used to it but you know like a couple hours later your pee is bright yellow and like like glow-in-the-dark kinda yellow because it's your body can't absorb it the yellowish color comes from vitamin B I thought it was just like too many vitamins in there I used to think that too but vitamin B so I heard it from my girlfriend she says it's an I mean there's other things but vitamin B is usually what gives you they're very strong because this is what happens if you're deficient and something I believe your body would absorb it but if you're not deficient in vitamin A what is your body gonna do with it just because you're taking more doesn't mean you're gotta body's gonna hold on to more it only needs so much yes you get you're getting a surplus you know it's a very least you're getting because a lot of times your diet might not have those those different minerals that you might need a physio job but yeah so those are the only things I'd say I don't think anything else outside of that and all the things I get they're all like going broke naturally source - what do you arm ie I won't ask you like what do you but is the effects of a placebo in your opinion when it comes to these diets or supplements because I'm kind of quite for example I take creatine because I know the data backs it up yeah right unless the data I've seen his fault to have never really studied it extensive you know I'm just like there's a belief element there that creatine works I never felt it and then there are other things that people try to tell me there's no scientific backing but like I actually do feel a little bit better so I wonder I mean you got to be sceptic towards your own light you know your own inclinations as far as like I want this to work yes right Princip think a lot of CBD for I have a lot of her need a disc on my lower back it's been bothered me for 10 years I didn't even knows a herniated disc for probably five MRIs like nothing came out they couldn't find they finally finally you have a herniated disc so this reason I have a very low tolerance for stain is extremely painful when I go to the doctor to prescribe me opioids you know which prescribe but I don't take because I know the side effects I don't I just rather deal with the pain then view addicted opioids I've been experimenting a lot with CBD and I've been hearing a lot of mixed things about it like you know and they not be as yeah exactly not as potent or a lot of me just might be placebo it's not the it's not as efficient as you know you would believe but it helps me so I was wondering I always asked myself how much of that is actually helping you versus is just placebo you know I think if you well one thing is you don't want to overly convince yourself of what you want to believe right like because you might you might be saying oh I want to believe that CBD helps me and started doing it and then you're kind of buying it into your own hype but at the same time if it works why the placebo might not be such a bad thing you know granted of you not know if it does the job I try to like everything I take I take and I just I measure like everything I do like my girlfriend gets nuts because I'll do body measurements I'll measure every part of my body like once a month and whatnot I record everything I eat every day my weight so like I know there's a metric that I can measure right like I also attract my sleep and all that so like if I'm not getting enough sleep or I'm not feeling good energy levels and I'm doing the same thing yeah then I know okay either something's wrong here or something's missing and then that's right this were to meet salt romera I always have to be playing around with that they're variables but like right now I'm in a pretty good place I feel very I'm getting pretty good sleep I'm working out well feeling healthy and this was important you feel good like I yes 100% placebo if it does the job you don't want to know just long as it's working thank you even if it's psychological you know I I think that's extremely important yeah I I was I was convinced that I can puncture worked you know and I wrote a health article a while ago and I had a guy you know edited the article for me and he's like actually there's no back and forth and I'm like get out of here you know I was like and I started looking into it there really is no scientific evidence to back it up but it's controversy because you know they're gonna claim it does but it's difficult to measure because when someone sticks a needle on you where's the control group someone sticking a needle on you you know exactly you know there's no way of fooling her body to believe that it didn't there was nothing like did the needle kind of like it tells you that you are doing acupuncture so it's yeah the control group can never be you know there's difficult thing to verify but it's not something that like science facts and I've always believed in of them acupuncture so many times and if there's so many so much stuff out there that we don't know if it actually works but we just kind of take it because everyone else taking it and yeah just gotta be careful man well this is a you have Bob a good point right because you had said that you've been taking creatine and one of the reasons why was because you read the research and it does but you didn't do the research know exactly you don't know you're trusting exams on el-banna faith and work so we are right like pretty much everything that we've ever learned from a secondhand source yeah it's a faith element you you believe what you know like but there's a thing though I think that scientists and academics can definitely get it wrong and it's often corrected by other scientists and other academics but there's still a much better source than the layperson you know I think that if I had to trust someone with nitrogen Celeste then I would rather trust the jiu-jitsu coach over the basketball coach even though some jiu-jitsu coaches are pretty crappy even the crappy coaches are still more likely to give me better advice than the basketball coach so I think that I would still even though I know it's an element of face because I wasn't there during the experiment and I don't have my own personal critical judgment on that experiment right I would still lead towards the people who went to school yeah I like following people who are doing what I'm doing that's work it's to me that even weighs a little bit heavier then someone says this works but has never done it right then you have someone who's just like a researcher but he's not doing field trials right where I had mentioned this before but like it's like going to a gym to work out and someone's gonna give you workout advice and they're completely out of shape yeah it's vicious it might be an amazing code it could be but you're immediately suspiciously in congruent with that experience right I agree because then it's like why aren't you doing it yeah yeah if it works why was I going with dentist he's got like look at him going wait a second you're gonna tell me how to take care of my teeth I've actually seen that yeah so I I think yeah yeah yeah mention it to to me one of the best measures of health is your vitality yeah your energy the aesthetics and there have been something that's a driving force for me yeah as you can see I'm a hairy monkey you know doing bodyweight care just not to the point of let it take over my life you know like I've never had even like weigh-ins I never had a pan ever cared either kind of like a baby abs at best I don't know I mean I think some people care too much and some people don't care at all you gotta yeah you Dennis about definitely have to care because I'm just gonna be single forever some you got some extend you go yeah having your your brain your your soul you know your body is being carried by this physical vehicle of your body and if it's in shambles how do you think you're gonna be doing overall your emotional states affected by it you know and your thoughts and your feelings they're all affected by the way you you carry yourself you know so if you if you don't take care of your body it's a symptom to meet of other problems mental emotional or you know mental or otherwise so again if you're a little overweight or what not that's subjective but if you're like morbidly obese or you're or you know you're overweight right like you maybe you're carrying 50 pounds that's what you should be you know to me that's a mental imbalance right it's like what's going on why are you disregarding or your health yeah and most people they feel it right like they know something's wrong like but they're like ah either make excuses or they put it off for later procrastinate girl you know I'll wait till the next year or I'll wait till this thing is done and then I think there's some people who just truly don't care like they're just gonna need your eagerness you know I'm just gonna eat myself the grave and I'm happy and I've met some like really obese people my like they were like completely old I mean they seemed okay at least you know even though they knew they weren't healthy they weren't like in denial about it it was just like screw it you know I don't know what to me I I maybe failed this more often I succeed but I try to find a balance in life you know I've never I wasn't like a health nazi where I'd go oh I'm not gonna you know don't it ever or I mean if I want it don't want to eat one you know funny like I never think for like like like chips I love Cheetos man I don't even buy Cheetos because if I buy them 1z they're gonna last like half an hour I don't buy them but I love them so much right but if I see a bag of Cheetos somewhere you know you make it from hungry and I'm dry Oh eat some you know but it's not you have to find that balance and your disciplines gotta kick in at some point you know and go like I had say too much I'll eat a handful of Cheetos you don't have to eat the whole bag even though from the kiss chinos I'd rather just not have it around this in case you know but we usually have to find a balance and I think that you know closer to war world I think that people when they're when back the dentist's analogy or the the strength and conditioning coaches overweight you know we have to monitor our health as instructors ya know because people look up to you and it's not the best example if you're not trying no you're a role model yeah I don't it doesn't mean you're not a good coach you can you know outstanding coach super knowledgeable right and be will be this is very different things but it's it it doesn't really it helps you know it's I it's like imagine a coach that there's a teach take downs he might be a great coach but he's still missing the takedowns as part of this coach I mean how can you teaches you to not show a closed guard where I take them they have to be part of your you know overall you know regimen library exactly and then the diet to me falls in that category I avoid like eating junk food in front of my students be honest like I don't mean much but like when I do was like I try not to because you know it's in the day people do look up to you and you're kind of like the thing about being a coach it constantly under scrutiny for sure yeah so you you have to kind of monitor your behavior and on and off of us yeah and you know you like we were saying you are a role model and a lot of these people who are coming to train are just trying to get in better shape they're trying to feel better about themselves where there's the game confidence or what that and your physical appearance is a big part of that and the way you can move your body is also a big part of that that's why to me like I know there's some people who are overweight and they're like oh I'm happy with the way I'm I'm like are you though I mean I'm an assessment I'm suspicious of that I think that's a front ya know if you're you know really overweight at that time well they give you if you like ten pounds fifty bar or whatever that's aesthetic right now it's like whatever but like if your your range of motion is limited or your foot is limited my health is yeah you know you can't tell me that you're living your your full life you know is he having experiences 100% and I am I don't want to judge like some situation just weren't it but I see people on those little scooters yeah and I just like this like like what is this man yes you're injured or your lounger your 80 years old but like I don't know man like I it look I wasn't with my chair for like two years and I saw so many people because or West Virginia so obesity capital us yeah reigning for a while apparently because it's still this yeah and you would see so many people in scooters you know and they're like 30 years old I don't just like to see norm and I hate judging man because I you know we all judge yes I all I don't judge yeah you do it we all do right even if you keep it to yourself you're judging but you know I think I don't know I don't say this condemned the days are adults there's that free you know adults and they can choose to live their lives that way but it's I think and in the case of them having children and then raising their children like that it borders on Charlemagne's yeah if you don't take care of your child's health if you want to destroy your own health it's not like what a smoke crack when you're you're you know early 20s it's kind of like all right you're an adult I don't agree with I think you're not spotting I you know but when with children I think that there's definitely situations where the state should step in and do something about it because you are that to me it's child abuse if you're feeding your children garbage all day every day and their obesity they're not do anything about it that's child abuse yeah you know and it's hard being a big kid growing up you know I mean so it's not besides it's nice of physical damage that you're doing you're giving them some mental stigmas as well rabbits are gonna build they've got pushed as a child when you got if you were okay you got bullied and made fun of so macho you know what I should probably show you but you can't so like there's less pressure at school because no one gonna say anything either yeah and I'm like I think that I don't know I think that in some instances political practices pushed it too far we should be able to Amen yeah you should probably lose some weight you know no I'm not saying have apps but you are unhealthy again it that is judgment on my part I understand that but yeah I mean I mean you know there's no reason to like chastise or make fun of senility but to point out something that's wrong I don't think I called it helping yeah that's tough love to me like if I if I tell you something wrong dude I'm the kind of guy if I have bad I want you to tell me yeah don't be like if I you know if I have something on my Apple and I've got a beard most of the year you know your food on it people say thank you kidding me bro I like to surround myself with people who criticize me and in even if it's honestly sometimes like I've been criticized in my life for you know and as an attempt of attacking me not helping me but they were trying to hurt me and I still took it like in a positive way because I go thank you you made me aware of an aspect of that person I wasn't aware of it's a mistake of it make it right you know but I'd like to surround myself with people that tell them truth yeah you know and I think that's you know this is for truth for fighting and for life in general I don't like people it'll [ __ ] it just to make me feel good I don't yeah I'm you might make me feel good mom and terribly but you don't solve the problem unless you point out the promise sometimes people are unaware of the problem or be they just don't know what to do about it so I think that friends and family should intervene a lot of times and break it down you like a man this is what's going on you know this is how we're gonna help you and that's true for physically and psychologically I mean I'm sure it traits about your personality then you know you've probably been I got Manny that's why I'm saying you might you probably have at least a few say guys so many they're really upset people right there's many things my personality that drive people crazy around me and you know sometimes you're unaware of it until someone makes you aware of it and that's the first step correcting whatever that is sure is awareness you know especially when you talk about things like when people are depressed or whatnot like someone who is chronically depressed is generally not gonna dig himself out of the hole without some help right yeah and if you're just being here like you said okay yes man they're just saying what those people want to hear they'll never get this out love yeah look I was with my daughters yeah a walk in the park and I was teaching them what tough love was I was explaining that tough love is real love the fight cuz like coach max makes the kids run sprints after class every day and the kids hate it like too much more a cry and they don't want to run saprissa time he runs it kind of like a rest in practice right yeah yeah and then you know the explain like why does he do that like she's required of like it's because he likes you he wants you to stronger so that's what we call tough lob and they understood it so you know when when the teacher asks you to study hard where does he is he'd be a nice for me my daughter wanted to be a nice why well because she's helping me be better and you know and it's funny cuz like sometimes kids do a better job understanding simple little life lessons that adults do because adults have like all that ideology that offend themselves with me though that's not how it is this is how it should be or I've explained to a trial if I like might show there often like more open to to understanding these like some of these these principles you know and they get to say if I'm being hard on you it's because I care for you you know not because you know I'm trafficker you were by exposure to the truth you know the sometimes the more you know the less you know right because one other analogy I've heard about like children like children absorb things much easier and adults because they know less right and when you know less that means there's more possibilities right because it's for example if you go with the student doesn't know at all it's very hard to coach them because they already believe they know everything yeah so how are you gonna teach somebody already knows what I'm teaching yeah uncultured I think we were I'm talking to you only talking about this the other day the uncomfortable there's some people that can't be coached yeah and I I don't need as as I've done my around BJJ and MMA and I've gotten to the point where some people I just don't want to coach up their their own worst enemies they don't want to listen as I came in if you don't trust me then get the hell out of here yeah it's right well somewhere else it's hard to be someone who knows everything yeah I mean that's why as a child when you literally don't know anything it's easier to accept these lessons but once you start knowing things or you think you know them and people start trying to tell you stuff you have excuses arm that they're ready you know or you have this things that you think you understand yeah that conflicts that's why I like there's a Socrates that says he knows nothing yeah all I know that I nothing though yeah you know so ignorant was yeah it's it's the acknowledgement of ignorance it makes you wise yes so for sure you know and I think that it makes you a lot more humble and that's why being humble is a desirable trait because people feel that you're approachable and that you'll listen to that right because someone who's very arrogant generally doesn't listen to they have their own mind WIPO mentality yeah and we're just talking about that so for sure and I think when we come back like to just like your your lifestyle and your diet or whatnot you always have to be willing to learn new things that's why try new things like I mean I've been doing this for like 20-something years and when I started actually the whole thing that got me into going through my diet and my exercise routine again was when I had the knee surgery I had an imbalance my like live with this for like five years and it was kinda like wow that's saying oh it's not a big deal or I'll take care of it later down the road but like I look back I like man if I would have taken care of this when it happened like five years ago I'd have had a much better quality of life yeah for the five years you know like I wasn't running wasn't wrestling was being very limited physical capabilities and that's kind of what happens with people when you have bad health like in general like if you're out of shape of whatnot you're not gonna have energy to do the things that you you might want to do are you like I'm being physically limited that my obesity or by just bad nutrition I'm not able to move you know so like these are the type of things that you should be taking care of immediately when you can identify them and now you say if you have a true friend that it's gonna tell you hey look you're out of balance or you're out this just says I don't know I don't know I just want to block in one thing they're true friend because I've struggled in the past you know something they some people maybe the struggle is like identifying people will actually when they give you advice to ashley looking out for you or when they're looking out for themselves yeah so you're gonna find a lot of people in your circle and that's the episode is true for everyone a lot of times when they give you advice didn't really have their own agenda at heart you know I think that's a very important being able to identify advice when it is aimed at better in you or is it just for their own sake you know and I think people can be very selfish all right so that's something awesome to watch out for good like you really want to take advice but you'll have to be like narrow down where your true you know the people that they like they they would be there for you regardless you know there's you know you if you really narrowed it down man like it's a small circle it is because generally everybody's looking out for their needs rightly so you got to take care of yourself but I always feel like like I think we are all selfish by nature and everything that I do is ultimately gonna help me in some way whether it's emotional or financial or physical or whatever but I think what separates like a good friend from someone like you said who's be more manipulative is that someone was good it's trying to make win-win situations yeah right like you know I'm gonna do this for you Rob to help you out and I know it's gonna also help me but you're gonna get benefit from this more maybe more benefit than me or what not right whereas someone who's manipulative is just trying to engineer situation which is beneficial to them and whatever happens to you whatever on amazing what's benefits ya know it's funny people like that is the ability people have to self deceive okay lie to themselves until you know construct a narrative that suits them so they can go oh I'm really trying to help Dave when if you actually looked at things you know bluntly you know you would actually go no you're not you're actually looking out for yourself you know there's a there's an old Latin proverb Roman program that went cui bono who benefits yeah you know I wanna find out if there's a problem pull up all political problem instead of like Trump pointing fingers like you you do a reverse engineering yes look at the end result and go who benefits right that's your number one suspect and then you trace back the facts right it's a way of finding things out because yeah the person who benefits from that situation is normally that's your it tells a story right and in politics we say follow the money you know you want to find out what's happening in the world stop watching the news follow the money it's it really comes down to that because like these things they take precedence over a lot of other things so that's one thing I try to identify like okay this person's tell me do this x y&z this advice how do they benefit if I don't find anything I'm going seems to be more genuine advice yeah you know I think a lot of times to like you help people and they get a you're a decent person a good person you do get satisfaction from knowing that you were able to contribute to somebody's life and make it better yeah you know absolutely with without any like other motive yeah you know you just gain that I mean you've talked about this before when you're coaching or whatnot it's like that that feeling or that's gratifying yeah that's very gratifying when you know that you've helped someone get to another level and even if it never it comes back to you you know it doesn't really matter you know you've made the world a better place right and then that has that has value yeah like that is it about it's not you can't quantify it but it's you know we we need people like that we need actions like down people everyone has a potential to be kind and evil I believe that yeah but we need people making those efforts to you know improve on people around them for sure I mean that's why I like you know me and you got into coaching we at least for me I've had the that given to me in spades or people I have I had many coaches in my life and very for very same here limited amounts of time I had my wrestling coach tier so for about three years my MMA coach Randy for about two years and that's pretty much it besides me and my brother you know your largely self-taught why would you say that yeah the most part for the most part I feel in some ways outsell [ __ ] like I trimmed the large portions of time by myself most emergence career back I didn't have a coach at all right and I think some ways it's maybe a better coach because I try to feel like I try to supply to my students what wasn't easily supplied to me sometimes you can over overdo it cuz I think like the grind is part of like you know sometimes you give too much we had this discussion before yeah you can overdo it right kind of like spoiling a child know the dad had had it super hard in his childhood and then he goes like opposite like 180 and he's trying like now I'm gonna give my son everything like he wants and he actually doing him at this favorite yeah but yeah like I think that uh you know III think that coaches they are striving to do to help their students but you'd have to like feed them the right amount of hope yeah you know and uh it's a nicer thing that's why I felt like I wanted to talk a little bit about diet and nutrition today because it's one of those things that can make an immediate impact on someone's life if they implement it but like you said the main thing with having a good diet or exercise lifestyle is discipline yeah anybody to me that is massively overweight or one that has discipline problems yeah because a day like if you want to lose weight you stop eating you lose weight so like but it's a discipline issue how much to eat went to yeah these are all factors that are important so that's why I think it translates to everything else because if you have good discipline in your diet it'll translate everywhere else because that's like one of the hardest things to control I think besides sex food there's like yeah you're programmed to to want these things and it's very hard to fight that I struggled I'm cutting weight for fights it was like you know III can watch I couldn't see commercial like hamburgers or beats and not really yeah crave it but like man I even like the food that would normally be nasty to me like Taco Bell or something I'd sit commercial like man that looks delicious right now because your inner your stomach is messing with your head and you know you're craving that but it's an addiction too that's the other thing yeah I I'm drinking water now I all pretty much only drink water I drink coffee too I don't have I mean juice if it's around I'll drink tea but I don't make juice yeah I don't drink so what happened ring I mean if there's nothing else to drink I'll drink a glass of coke but like I don't crave it I don't buy it right and it was a habit because I was addicted to sugar drinks for a long time you know a big part but most of my life in fact and maybe like 10 15 years ago I just stopped and I'd only drink water and then you stop craving it you go through a cold turkey for sure it's like and we think of we associate cold turkey with you know drugs obviously but it goes for a lot of things oh yeah even relationships it goes for your relationship to the gym it goes for I know things you eat like your body gets used to certain nourishment whether it's social whether it's emotional whether it's physical and then we it's taken away from you like there's a point there right so you know I I for example like it's stressful I like to smoke cigars you know and it's me it's like a stress relief thing I finally expressed out I got smoke a cigar it kind of relaxes like it to me it's it's yeah it's something that kind of replaces you know like the whatever issues on how I'm dealing with at the moment right so cigar helps I think that a lot of people that are struggling with like these trying to break from an addiction or something they will look for something like that right for sure no like when you had said with the emotions it's a nice big factor in in your life and how you deal with stress right and people who tend to be overweight half but they call it comfort foods yeah yeah that's that's except because I heard that term before like I know people that they they lean towards these things for as a form of comfort yeah yeah they're calming like TV trope of women eating ice cream when ya break up away yeah that's wheel though yeah people do that yeah you know I used to do that to you like if I was just like a tired or bored it's not our or doesn't feel mama ice cream yeah pound it away or whatnot you know like you people have you were saying mental associations with certain patterns of behavior sometimes like smoking or sometimes you know everybody has a way of coping with stress and like a little bit's fine but sometimes they get overblown like to me like the smoker who's like smoking like like two packs of cigarettes a day like show me them down it's a very different mental state then like when you just smoking a cigar cache yeah yeah all right or it's like the same thing with drinking you know like if you are you drinking a glass of wine with friends or whatnot it's very different versus the guy who goes on a bender Jake yeah you're gonna really you can replace a one problem with another much bigger in the case of alcohol it's people mean towards that and I've always been like ah I don't drink much people know me I'm not a big drinker never happened but like I'm occasionally you know I'll have a drink or two I've always had I've always been paranoid of anything you know any kind of addiction of us frightened frightened though like it had you developing any kind of addiction but I always had like to like I never drink alone I never drink on if I'm not feeling well that's a good rule is I wouldn't ever want that to become something I lean on cuz I've seen it in my family oh yeah you know and I just yeah something to watch out for you know I think that goes for everything not just I think foods are definitely a winner so look to fill you know that boy whatever they're going through and um it's it's a way of replacing one kind of pain with a different correct right that's whether what you're coping can be right like you're you're essentially disguising one problem by creating another one bit that's easier to to deal with right like a lot of people who have like deep emotional problems sometimes they forgot what they call it term but you essentially can create your own physical pain on the man without realizing it right like in the states that gets very common like for people to have neck and back pain now and just from being stressed not for men there are office workers and they're getting pain in the it's a gonna chair or no it's not that it's that you're you're manifesting pain through your body through your body and it's too like I think they call that oxygen deprivation essentially embody the price also doing a certain region and that causes the pain sensation but it's like it's a manufactured pain because you have a stress emotional problem that you are not confronted and like the paint has to be expressed where it's somewhere yes I know I've dealt with this myself like I was like 2004-2005 Jim was in shambles and uh just going through a really rough time like this when we just opened up the gym my brother and I were like maybe like $30,000 that being like 29% APR and credit card loans disaster and there was knives we're like nobody would show up the gym and like no phone calls no emails he's like oh my god how am I gonna survive it you know and I would have the chronic back pain and the fingers I wasn't even training because I was I was actually working a job to support the gym and my lower back was a disaster I could barely run I remember I would run a mile it took me 40 minutes and I was trying but it was like so much pain I think man I haven't did anything to my back I bought a new bed like $1500 old orthopedic bed whatever did nothing and I remember was my father he gave me this book he goes David read this and it was a healing back pain by doctor and John Sarna it's like a hundred page book and it just outlined that like you're man I wish every mother time I have a terrible memory problem it's a web copy it so stores all the time you'll say that me yeah good memory but uh that's not my honest man that's why I told my girl I'm a terrible liar cause I can't miss stories I just tell you what to do my heart so I read this book and it just outlined the fact that a lot of people are experiencing back pain it's not because they're having bad it's a stress yeah and the next day about their back pain went away and I it says after I went to a chiropractor right windows everything and I read this one book done and I've referred that book to a lot of my students and they would come back to me Davian and changed my life oh my god it wasn't me it was a book I have a like I could get like rashes sometimes I'm on my side here and I wonder if it's stress for later or anything like that but maybe it is like my body just manifest this or way I've had back pain for so long I've been stressed out for that over like my neck and back well my lord back I haven't heard you to disc so I think that's not something's gonna go a regard it's about stressed yeah but no I actually believe that I think that you know your body will look for outlets you know if they can you know it's got a it may be the deals with stress or like you know that's true this is hope yeah mistress has physical consequences and mental cause yes everyone your life you know so like you know your body pains or just one of them but you know I very been a tough like emotional battle with a significant other you get headaches people get stressed sweating I have another one [Laughter] for a minute I forgot what it's like we're about it these days yeah there's that distant memory you know it does have consequences and for some people diet is the way they they solve that problem and it's a very unhealthy association and you make certain like I are for me I used to drink milk all the time yeah and my association I would never drink milk by itself I'd always drink milk with some type of cookie brownie and I had this association for decades Rob like any time I was gonna eat a cookie or a brownie or some type of sweet I have to have milk I'm gonna do eat it by itself yeah you know and I made these little things that I had like a lot of these and then like I started cleaning them out not like I haven't drank a glass of milk look I'm not like over a years I use and then I used to drink it all the time I discovered late in life I'm lactose intolerant most people are know the different degrees but yeah like I I've gotten rid of them I mean I'll just I scream in that butter cheese every now no but like milk is something completely out of my diet and I actually do feel better yeah I mean I just stopped it because oh my god extra calories a lot and you're so good at math sugar and nobody like I feel like mixed reports on milk I got heard of horrible things about it in things I still it's not that yeah I mean don't get me wrong no can Oriole is still like bottom like my favorite things in the whole world but yeah I mean it's probably mean it is true probably you probably everyone for the orders before or the only animal continues to drink milk after starves stops there's another animal to drink yeah and there and when they even have tribes in the I think in Mongolia that they they have was it goats or I figure but they made but other than humans I mean those are humans but I think there's other animals that also drink milk but very very rare they good for the most part it's that but I don't know if it's that big of a deal like as far as like being unnatural I know I handle it but like just like a anything I think if you're doing it in excess yeah you're probably like anything so I think that the gist of the conversation here is guys is you know I have to summarize it goes balance you know don't go crazy you know like anything you want to find a balance so comes to your diet I I think the people should be a little suspicious of the health industry careful not everything that's out there is true but basically more important than being super strict on a diet is creating healthy habits I think that's the easiest way to deal with it it's just great the habit of like for example I got rid of soda like that yeah not drinking soda for me is a habit yes I and then once you do that like diets are not necessary you know and it's kind of like easy because you just got rid of I don't I eat this is a white so I eat whatever I want when people say that I'm like you mediate eat doughnuts all day like no I don't want any dogs yeah I'm happy with one you know I don't want any pasta every day like I like my kale I like I like other foods it's just that when I say whatever I want it means that I do want to eat beets that I do what these characters that I've trained myself to eat a balance of everything my parent is not a pyramid it's more like it's something I've shipped to myself like this is what my diets like and I don't have to eat junk food all the times I don't crave it yes like I think my brother's wife Rima they have a women-only boot camp in Miami and they've been doing it for years now and they always say they don't teach you a diet they're gonna teach you a lifestyle yes right because diets has a connotation of crashing yeah then you do it and then you often and and when you're joining that boot camp it's a lifestyle change and we have had women there for like ten years plus and they're all in great shape but they realize it's not like I get in shape and then I get I stop no no like it's a lifetime journey now right now we're fit people and we're gonna stay that way so you say adopting healthy habits is the way to go and when you're able to do that to me it's an exercise of discipline right like when you're able to say I'm gonna stop doing this right I'm gonna stop drinking soda you can't really destroy something entirely you replace it with something else right there's always something in the void so like if I was drinking soda all day if I stopped drinking soda and don't do anything else I die I don't some fluid intake right so then it's replacing one a bad habit with a good habit so instead of drinking soda now a drink water it set up watching TV for two hours a day I'm gonna go to the gym in those two hours yeah so is that that's to me the exercise discipline because we don't like changing in general it's hard it's hard to change right for a variety of reasons one you know you're accustomed to doing something right and I think a lot of it is just by survival as well because even if you've been doing something wrong you've been doing that something wrong probably your whole life and it hasn't failed you so this because you're still around yeah right so like if I sat around and watch TV for two hours a day it's worked I'm still here I might be like out of shape or not completely happy with who I am but I'm still around what happens if I start going to the gym maybe I get hurt or whatnot no I'll stay here doing my TV routine you know so anything a lot of that that's part of the resistance of change because you're going into a unknown territory but you might not be able to serve I have to reshape all the habits that come with this behavior because when you have a like life change like your attitude to do your schedule for example it's not it's not one little thing that's added like it's everything now you gotta you know we get a meal ready before you leave you have to wash your d before you come to jams like a number of things change it's like simply because you start maybe your wife's got to pick up the kids from school now because you're not gonna be able to so like all these moving parts and it's sometimes I'll try to make changes in my life it's so hard man it's just so much easier to flow with the routine because everything is working the more lost part of my mother Frankenstein working but working you know and all of a sudden you want to revamp everything very difficult to you but I think that at some point you know if it's you know if it's unhealthy in any way shape or form like an intervention might be needed or even for yourself like just have a radical change of lifestyle no I always tell people that disappear from the gym I always go in first class as always the hardest one you know that and it's not to miss the class itself is walking through the door yeah just what I know when you tell people like that it's like I'll welcome it there was not that hard well that's that's the hardest thing for you to do yeah once in the door everything's easier it's like and it's true it's that stepping through the door so I tell people you've created a bit of training every day don't you like so let's not break that happen get into the bad habit because redirecting that in back of the Train is very difficult so I I I don't people necessarily stop training when they're injured I taught them to change their training yeah there are injuries like you had knee surgery obviously you can't train there are situations you really gotta be to see in bed but for the most part I advise people to work around their injuries to keep reinforcement I have even if it's just sitting on the sidelines watching the fifth string which I then more times I think I literally drive to the gym just to watch my French train yeah if I couldn't train because to me that was reinforcing a habit that I enjoyed and was healthy yeah I think I talked about that my fighter Jason Suarez he had suffered a motorcycle accident almost died long story short he ended up being in a wheelchair for some time he as soon as they allowed him to leave the hospital he wheelchair himself to the gym and would sit there and watch and even try to hit the bag fund the wheelchair and then on crutch try and hit the bag like he was doing everything possible to be present even if he wasn't able to participate as much as he wanted to right I think it's for his own sanity yes because I know through used to working out twice a day all the sudden in a wheelchair it's gotta be the worst feeling in the world and it's never happened to me but I'd man yeah I mean he's that type of guy like he you know some fighters they have off seasons Jason is always on season he's always in shape like you can't find them not in shape not in shape like he can always fight a five-round fight 24/7 I mean it's just a matter of getting the weight the cut way that's about it you know but like it's again he's someone who's adopted the lifestyle yeah right he's not like oh I'm I crash and burn you know I fight and then I I party hard and I fight nothing he doesn't drink he doesn't do anything he's it's easier because if it's a good if you have good habits then it's just so much easier to stick to them versus you know developing all these horrible habits and then try to you know revolutionize your life so if once you have that happy pace that healthy pace so why is it so good things stick to it absolutely it's easier because you feel better alright that's why I think I feel like if you've never really seriously tried to get on a healthy kick right and change up your diet change up your routine to include some Fitness in it and it doesn't have to be just assuming I would like it if it was because I think the martial arts has more benefits both physically spiritually and mentally than any other sport in my opinion I'm biased no I write but I mean anything you know like right like when I wasn't able to train this by knee I've been going to the gym and lift weights six days a week and I've gotten great results of that and if you just want to be healthy that's all I have to do you know me if I didn't want to you know focus on anything else and gotta be more than enough and it'll be a life-changing experience for a lot of people you know so I think if you've never truly ventured out there you should because you're missing out and a part of the living experience and we were designed to be physical yeah you know like this this is a brave new world where we have people who can survive without having any strength whatsoever yeah you know I mean that you could be like a desk jockey that's I'm not judging you I'm just saying you know you could not have to ever worry about survival ever yeah right I think it's a natural it's not natural it takes away from the human experience because were animals we're supposed to be able to fight and defend ourselves or at least have some physical competency and I think there's happiness there too oh yeah because you're you're you're living you're fulfilling your nature your nature is to struggle it is to run it is to do physical things and it is to struggle intellectually and you you need all these elements for a healthy life and for happiness in general I feel that when you're missing some of these things your life's off balance yes if it's off balance I don't think you can truly find happiness you know like I actually believe that one reason why you know we've never would part of a civilization that struggles more with depression anxiety and suicide more than any other man in history probably and life's never been better and I think one of the reasons why is because life is so incredibly easy in so many ways yeah it's what I call the tyranny of options like life has got so many options in front of us so much available and it's so handed to us and this phone it's an incredible man think about an incredible that phone is yeah and that we lost meaning in a lot of ways like that we should go struggle for was before it's like if you had a place to live it was like you know 500 years ago we got a place to live like yes I got eating you know I think the sign of excess is when you have a fight about what to eat yes I don't know what if I were their girlfriend but what to eat on the way you live in the richest country in history things like Las Vegas with hundreds of like five-star restaurants and you're having an argument what's eat you're right it's success and I think that in some ways that is doing more harm than good and I'm not saying I want to go back to anything I enjoy I I'm I'm addicted to this lifestyle like I like my phone I like having all these options but I think that it's almost like all the options have taking something away from us to maybe look easier to not address those things and I think a lot of times when people are like stressed mentally what they really need is a physical outlet yeah sometimes like I know like when I was in the university I talked about it a little bit Mikey I would study like hardcore sessions but I also learned that I can't study for like 12 hours straight and you you start petering out and like you gain dimension gains like alright for me I found like four hours was like the max of being very effective and then I need to do something else yeah I need to go to the gym or anything for everything like reading like work everything you need about cuz like if I read too much I my attention span is like I got two three hours and I get good now after that I'm like okay you two go do something else yeah and it's good for you so like giving if all you do is you know use your mind which is excellent but that's all you do you kind of unbalanced and the stress meter you know you need to okay now let's do some physical stuff let the mind rest relax and decompress and then we could come back again you know and like my eyes must tired yeah if all you do is physical you you learn you get tired really quickly but the mental is some people don't realize it you know I think it's it's a different sensation of mental fatigue because you have to balance all these workouts you know like even like intellectually you have to be working out like if you're not thinking exercising your brain stimulating in some way I I can't imagine you being involved like you these things I think that we like challenges we like puzzles we like you know solve problems you know III know I do I mean a lot of people miss out on that and you know just the overall topic of the podcast is health a thing we'll finish with like that is important aspect of health is finding a equilibrium not only on terms of your diet but also of your social emotional and physical life like all of it like it all it's all put together and I think that's what we find meaning and happiness in general is like when we balance things out absolutely because they're all tied together all right like if your body is a wreck chances are everything else is gonna be kind of falling apart because they're all important store they give you imagine you're a house everything is like a pillar you know your body your mind you know your your friends you know and if one of them is broken everything else is a little bit overloaded when the bathroom collapses on the living room because of the pillars gone you know exactly and then you see unfortunately that's usually when people start to address it problems right yeah I want to collapse it when it collapses all right like yeah you always you can hear from any motivational speaker I know you don't like them but when they hit rock bottom that's where they started making changes right but it could be some ways them there yeah because not hey not all motivations like that pebble in your shoe yeah the one I like you think you feeling that whatever you walk a little bit better so plate jabs you the wrong way okay now I'll pick it up but like you just walked into miles you could have taken it off in the beginning and there would have not been a big deal and now you're bleeding you know but it's it's it's like the number one peeve every coach has is like when a student asks you how do they how do I get out of rear naked choke or reverse heel hook and I'm like I don't we you know before like no one ever wants to do that you already ten steps too deep yeah yeah like we are like that we don't we don't preemptively solve problems we wait till the last second it's like you know get sick think antibiotics you know like it so we get fat and then we want a magical pill to get skinny you know and it's I think proof preventing these issues really is where discipline comes in and you know makes it does make life funny I will say this tone that you learn a lot from making mistakes and struggling for sure I think that's someone who is obese and they struggle getting fit they have learned lessons that someone was always been fit oh for sure like someone have a cat more like he got eat eat McDonald's every day he's got abs the person was obese and struggles to lose that way have learned lessons that Emma would never learn for sure no I know I mean myself I was a fat kid growing up as I was 130 pounds of third grade and I think when I was in ninth grade I almost hit 200 pounds I was like 195 and the next time I'm wrestling him I guess you know but uh it definitely means more to you because you understand like you've been on both edges and you're like for example my brother he was fit his whole life like to eat Cheetos and never would gain any weight and now he's 39 it's different it's a big man I never thought I'd be overweight and I'm a good just hit me and it happens too because like after I retire like I start gaining weight like crazy I go I got a lucky good put it on fairly evenly across my body ya know like legs neck shoulders so it doesn't move but like I put on like eight twenty thirty pounds the last three years and it happens with age I guess but you know I haven't been really strict on like how I eat but you know the Gallants you know I started paying more attention to it after my knee right but like again that was the same thing the pebble was already like cutting holes in my feet you know hey she said oh whatever I'll put it off put it off so like if I could tell people like something if you have a problem address it right then there don't wait for it to spit ball ah huge thing you know and then it becomes a disaster from observing off you know yeah if you can if you can learn from their the step like I used to work in a nuclear power plant and one of the most interest oh yeah I said turkey point I had actually the job below Homer Simpson okay so Homer Simpson yeah it's the flu aspiring they will be home yeah and you essentially smell the senior reactor operators are yummy correctly which is a very high-stress job he's in the command room when the stuff goes down he's the guy calling shots so I was trained to be a field operator yes essentially a guy who turns pipes and lovers and whatever and they make you study disaster analysis for obvious reasons right and I remember the one of them that they talked about was on an airplane airplane the pilot copilot were engaging the landing gear they were getting ready to touch down and when they went to flip the landing gear on the light didn't go up like oh we're having a problem the lighting gear is not engaging and then they were trying to figure it out and long story short they got so distracted by trying to figure out why the man in gate was engaging they forgot that the plane wasn't autopilot anymore and it was descending and the plane end up crashing everybody died and you know what the problem was the lightbulb died oh wow the landing gear was engaged yeah it just like Bob didn't turn on but they forgot about everything else crashed the plane right so it was one simple problem snowball effect snowball effect and became a huge thing you know so if you can see these problems forming like if you already recognize like hey I'm getting a little weight nip it in the bud right there don't wait till you're like like you said 15 years later oh I'm really overweight now so like they're talking to me now they're trying to say something I couldn't fix so many problems in my life about it fix them right as he started to form but again a lot of times people think oh this is just a blip yeah this is not a trend yeah right but if it's happening for more than a month it's starting to become a negative job yeah and you're gonna take care of that yeah good a good advice there anyway so they would think that's it yeah I think that's a great episode they go out hope you guys enjoy some advice I'm not a nutritionist neither am i right giving advice based on stuff that's worked on me so anything I've said here don't like Robert said you know do your own research right and if not you can try what we're doing what we're saying if it works it works it doesn't you know yeah and yes I mean the best is to understand you know for yourself and be skeptical towards you know placebo effect and what's out there just keep your eyes open and like you know just just just try to understand how your body works goes a long way and find that happy balance point you then make to do that you know diets are no longer necessary your and you said making mistakes is part of the learning process so like if you try a certain you know diet or whatnot and it stops working or it doesn't work try something else it doesn't mean like I'll give up nothing's our work no it's like you found one thing that didn't work out now let's find something else and you keep moving I felt like that's worked best for me here like I've tried particular diets and I started tweaking them I'm like god this is not working now let me start doing this and that's where I came up with my profile you know but it's gonna be didn't for anybody you know like probably what I'm doing might not work exactly great for you I think you're probably will but you have to try it out for yourself to see alright alright guys well see you guys next time and I hope you guys enjoy the show please subscribe iTunes Google Play where else is it no day pretty much everywhere nice it's about a five pod beam and then as an extension any type of podcasting host should be added if we're not on yours let me know and I'll make sure it gets breaking the guard yeah share with your friends spread the word you enjoy the show let your friends know okay thank you so much guys [Music]