Her Worst Day Led To Her Strongest Body

From Postpartum Fear To Fitness

SPEAKER_01 0:19

So, what got you into fitness and training?

SPEAKER_03 0:23

Um, I used to be overweight. Um, when I had my second child, she was born prematurely, two and a half pounds. And um, after I went home, it was just that anxiety, that that depression over me, that something was wrong, my body is out of whack, I needed to do something different. And I started fitness. I started on a treadmill, and I went from a treadmill to lifting weights and to feeling like I needed to do that for some other woman that may be experiencing an out-of-body experience in the way that I did.

SPEAKER_01 0:57

Yeah. And other than training, what did you look into anything else that would help you post pregnancy?

SPEAKER_03 1:06

I did hire no, I found Fiverr. I saw a couple of nutrition, fitness nutrition coaches.

SPEAKER_02 1:15

Yeah.

SPEAKER_03 1:15

And I interviewed a few, and it was quite the whirlwind. It was not what I expected.

SPEAKER_02 1:22

Yeah.

SPEAKER_03 1:23

It's not what I wanted to mirror myself after. It wasn't inspiring. Like, you don't look like how I want to look. You know, it was about vanity at that point. And so I just dug deep and I did the research myself. I actually became a fitness nutrition coach first and then a personal trainer.

SPEAKER_01 1:41

Second. So you learned most of the nutrition stuff on your own. Yeah, that's and that's a big thing because yeah, you you know, you get a nutritionist and you know, they have a it seems like they have like cutout plan that's the same for everyone. Yes. You know, not personalized. Exactly.

SPEAKER_03 2:03

Everything was cookie cutter. Yeah.

SPEAKER_01 2:05

Yeah. And it was, you know, it worked at the beginning, but then it was like, you know, I was like, yeah, this isn't gonna be long term. Then it became like almost like a diet, although you you were eating as many carbs as you wanted, it just didn't make sense.

SPEAKER_03 2:21

Totally different, totally different, especially from what I'm doing right now. It's just oh my god, major, major difference.

Ditching Cookie Cutter Nutrition Plans

SPEAKER_01 2:28

And do you mind me asking you like because you know, talks about in your some of your Instagram reels and stuff, you talk about, you know, after 35, like there's some changes with your body, and like how do you address that? How do you address that differently?

SPEAKER_03 2:46

Her workouts differently after you go crazy, so you you know, it's trial and era, honestly. You hire all these people, um, you do what's what's viral, all the things that's viral, you try the Pilates, and you try burning yourself out through cardio, and you're seeing that you're stressing your body out even more until you just do the research that backs it. And every time it tells you it's weight training, it's lifting weights, it's muscle.

SPEAKER_02 3:18

Yeah.

SPEAKER_03 3:19

So you I started digging a little deeper into that and started noticing changes hormonally. It was just crazy, just crazy, you know, could not figure out after I turned. It was maybe when I was 38. Uh I just thought I was crazy. I was just like, whoa, I'm I'm losing my mind.

SPEAKER_02 3:39

Yeah.

SPEAKER_03 3:40

But it was my body changing, really, like mentally first. It wasn't even the physical change, it was mentally like what's going on. It was the brain fog. I couldn't remember a thing.

SPEAKER_02 3:51

Yeah.

SPEAKER_03 3:52

So weight training saved it, saved anxiety, boost the confidence, and just help, you know, you prove to yourself that hey, I'm not crazy.

SPEAKER_00 4:02

Yeah. When did you start doing that post pregnancy?

SPEAKER_03 4:04

Like, was it like a year or I started doing it maybe uh eight months, eight to ten months after?

SPEAKER_00 4:13

Yeah, I mean, I my wife is uh basically we have uh we have two boys, but one boy's one. So she's in that phase. Obviously, the hormones are crazy and everything she's been through. So it's like trying to figure out exactly what the best thing is to get rid of that feeling that she has.

SPEAKER_03 4:31

Exactly. And it's women when we're pregnant, no matter your age, how young you are, you are the closest to menopause that you're gonna be. Your body actually experiences all the things that women in menopause does. So at that point, it's about doing everything you were taught not to do. It's about eating more. And I don't know if she's on an eating schedule, but boost that metabolism. Yeah, yeah. Like constantly eat more, movement, try to add a little resistant training here and there. And basically just habits, forming those habits, proving to yourself, making small adjustments and building that confidence. You know, if you drink three liters of water three days in a row, that's building confidence. You know, you build off that, you add something else to the list each week, and then before you know it, you're in the gym, an hour, you're ready, you're ready to go after having a baby after a year.

SPEAKER_00 5:28

Yeah, yeah. So all the small little things they just always adds up that we overlook.

SPEAKER_01 5:34

We think we

Eating More To Restore Energy

SPEAKER_01 5:35

think it's always something dramatic, and it's not, it's always the small things, yeah, usually absolutely all the little things just all bunch up and and you kind of talk hit on like timing meals and not timing, but like you talked about eating more, and that like I just feel like females almost like eating's like a like a secondary thing, they'll do it if they feel like it. For men, you know, I I purposely like intermittent fast. So, but like for females, they almost like my wife, like she I'm like, don't you want to eat? And so like I intermittent fast, but I'm like, I gotta eat within this window and I gotta be done eating by this time. I can't like get home, wait for you to be ready to eat, like to eat, because all of a sudden it's like nine o'clock and she's ordering Uber Eats, and I'm like, no, I'm going to bed. Like, I gotta be able to get it. Giving into the cravings at that point. Yeah, yeah. So, like, what what's your routine and what like what do you recommend most people?

SPEAKER_03 6:41

Like, how many times a day should they, like, as a female, should they be eating or I think you definitely should have at least four small infrequent meals and a protein at each of those meals just so that your body, you're priming your body for digestion. Yeah, so that's maybe four ounces. You should start the top of the morning. Me, I don't eat, my body doesn't process dairy well. Yeah. So I eat chicken and salmon in the morning. So I'm starting my day with about four ounces of meat, but that's giving my glucose a boost. That's giving me all the energy so I don't have that brain fog. And as the day goes on, I'm not tempted to order Uber Eats because I'm feeling sustainable.

SPEAKER_02 7:27

Yeah.

SPEAKER_03 7:28

You know, so I think if we go too long with fasting, especially if we haven't worked out, we give in to the first thing. Our body is mental thing. Our body wants whatever is in sight. Like I need it to, it it overcomes whatever health thing you have set for yourself, your body takes over. Willpower is after window. So you have to be strategic and timing. You have to be ahead of your brain, yeah, ahead of that willpower.

SPEAKER_01 7:56

Yeah. Yeah. I I pre-plan all like I get all my meals like prepped and stuff. But, you know, like I've tried to get her on the same plans. She'll follow it for like one or two weeks, and then it's like out the door. She's like, I don't like that. But like, you know, sometimes you gotta eat food for energy, but she's like, she'd rather not eat.

SPEAKER_03 8:18

So is she noticing a dip in her energy? Like, I feel like sometimes if you notice, if you if you pause and you feel like an energy dip, you'll retrace that back.

SPEAKER_01 8:30

You'll go, I haven't for her, for her, it's no, she's you know, like she's like go, go, go. And like she probably wakes up at 6 a.m. and she's like, go, go, go. She'll till she goes to bed. And like a lot of times she doesn't go to bed till like midnight, one o'clock. And I'm like, I'm already out.

SPEAKER_03 8:49

Oh my gosh.

SPEAKER_00 8:50

She works harder than all of us. Yeah.

SPEAKER_03 8:52

She's a hard worker. I would be, yeah, I would lose my mind. I did. I was on that schedule before, and I experienced a burnout that was right at that. Maybe I was 41 and I brought my daughter here. She can attest to this. Um, just that burnout and running. I had active cheerleaders. My daughters were competitive cheerleaders. I was going from the top of the day to the end of the day, nonstop, married, you know, trying to do all the things at night in the bedroom, all the things. And to one day I just hit a wall and I resented everyone.

SPEAKER_01 9:28

Yeah. Yeah. And you get the hormonal changes. When your cortisol goes up, the rest of your hormones are gonna be messed up too. So yeah, makes a huge difference. And that's probably like, you know, people don't understand how working out, and especially resistance training, you're you're gonna balance out some of those hormones. Like you're gonna increase your testosterone level, which females need testosterone too.

SPEAKER_02 9:54

Definitely people don't know.

SPEAKER_01 9:56

So if you're resistance training, you're gonna normalize your testosterone and everything.

SPEAKER_03 10:03

Exactly. And it regulates your emotions too. You go in for one thing, you go in um, you know, wanting to be fit and build muscle, and you end up regulating your emotions. It's just sanity and you know, uh leveling your anxiety to a point.

SPEAKER_00 10:20

Yeah, for sure. I think exercise in itself is just that I'm not getting enough of it, but I know the days that I do everything is smoother, sleeps smoother, everything else, because it just balances you out completely, regardless of what you're doing. I feel like um but you speak louder. He said exercise is his dopamine.

SPEAKER_01 10:47

Exactly. So what's your weekly routine look like workout wise?

Training Schedule And Smart Cutoffs

SPEAKER_03 10:52

Right now it's pretty crazy. Um, I work out seven days a week. Um, two of those aren't weightlifting, it's just fastid cardio, but five weightless intense sessions, three lower body, two upper body. Okay. So maybe two hours in the gym every day.

SPEAKER_01 11:12

Every day. Okay. And are you training people on top of that?

SPEAKER_03 11:16

Yes. Um, I base it, it's around my schedule. So I may get up at 6 a.m. and it just fluctuates. You know, I work clients, you work clients in, or they work out with you. If it's fastid cardio, you do my fastid cardio with me, and I'm coaching you through my session while I'm trying to get through, you know, what I need to. So it all works, but by the end of the day, um, there's a cutoff. You have to have a cutoff because you can you can overdo it. It's only so much your body can take. No matter how great you are, um, athletic you are, you will hit a wall. So I do have a stop, a stop time that I won't take anybody, or I won't work out if the day has just been crazy.

SPEAKER_00 11:56

Yeah. For sure. And do you always work out in the mornings, like early morning, or is there a specific time you think is best?

SPEAKER_03 12:03

I um right now I'm in a calorie deficit. So I try to work out every day before 10 a.m. I have my schedule. I feel I can do well as long as I start my meal at 10 a.m. Okay. And I can end it right at 8. Last meal, won't go hungry, no cravings, anything, because you have that window, 10 to 7, and you're constantly boosting your carbs. You're you're eating around your protein. So I feel that that has been a big, big winner for me.

unknown 12:39

Okay.

SPEAKER_01 12:40

And a lot of hormonal changes, like for females, isn't it, with intermittent fasting? I I forget what I was watching or reading about like when you first wake up in the morning, people think like, don't eat anything. But like, isn't it important to get like that 30 or is it 30 or 40 milligram or grams of protein in your diet?

SPEAKER_03 13:01

Right. Before after it, I guess it depends now. Yeah. What I'm doing now, quote unquote, is not as healthy. But if I was teaching you in a healthy route, but say definitely um when waking 40 minutes, just so you won't have that dip in your um cortisol and you won't have your stress, that stressful day, those cravings to kick in. Definitely start your day within 40 minutes with protein.

SPEAKER_01 13:28

All right. And do you have like a recovery protocol that you follow to recover working out?

Protein Timing And Fasting Tradeoffs

SPEAKER_03 13:35

I love, I don't know if you guys do you do red light therapy and cold plunging?

SPEAKER_01 13:39

Yeah, I I don't do cold plunging. I I do every once in a while, but not like on a regular basis. So yeah.

SPEAKER_03 13:46

It is, it is amazing. Um, I suffered a lot from anxiety. I was, it was, it was bad. And I did research on

Cold Plunge And Red Light Recovery

SPEAKER_03 13:55

cold plunging, and I started um at 30 seconds. I could only do 30 seconds. And I got up to like six and a half minutes, and and it's a mind booster. It makes your mental so just so much stronger because you're trying to withstand something. It's pain. It's just like going into the gym and you're lifting heavy. That's pain. You're you're teaching yourself to withstand that. And that's kind of what cold plunging does. And then the red light therapy is just inflammation. It's just, you know, just helping with that bloating and helping digestion just flow through, gives you amazing skin, all the things.

SPEAKER_01 14:34

Yeah, I like every night I lay lay on a red light mat, which is also has like PMF and nearly.

SPEAKER_03 14:41

Oh, that's why your skin looks amazing. Okay, okay. Tell us the secrets, Doc.

SPEAKER_01 14:45

Don't hold out on us. No, I I love it. I I tell everyone they need to get a mat. And like I go to put my kids to sleep, and I usually eventually fall asleep on on the mat, and it gets pretty hot. You set it for 150, but truly, you know, it's just a mat. It's not a full blanket. So you probably get up to like 120. Sometimes the stones get pretty hot on your back. But it sounds amazing. It works pretty well. I get from that and I jump into my bed that's like cooled down to like 55, 58 degrees. So that feels real good going right into sleep.

SPEAKER_03 15:22

So it's how many hours of sleep do you average at night?

SPEAKER_01 15:25

That sounds I I'm usually between six to eight. Um, because I have young kids that sleep in our bed. Okay, okay. So not in our bed, but in our bedroom. And now it's awful because I was just starting to wake up at 5 a.m. to work out, and now they wake up with the sunlight, even though I guess we don't have blackout, blackout shades. We have black shades, but they still see the sunlight and they're like, time to get up, let's go, let's do it, let's do it. Yeah, what are you guys doing? But sometimes they come and work out with me. So I love that.

SPEAKER_03 15:59

I love that. It's great when they become a part of the routine, it makes it feel less stressful for you.

SPEAKER_01 16:04

Yeah, I got them like a little toy bike and a toy bench.

SPEAKER_03 16:07

So if they get on there, I love that. Nice, nice.

Supplements For Stress And Digestion

SPEAKER_01 16:12

Um, supplement-wise, what do you what are your uh strongholds, like five supplements? Five supplements.

SPEAKER_03 16:23

Um for women, adrenaline manager, yeah. Um, definitely for stress support. Um magnesium just helps calm the nervous system at night. Um, protein shakes in between meals. Um, I try to do pea proteins just better on digestion.

SPEAKER_02 16:43

Yeah.

SPEAKER_03 16:44

Digestive enzymes. Because as we get older, our bodies, it is tough to break down foods, especially carbs. And I find ingesting those right before I eat, I feel lighter, you know, than I did when I was in my 20s. And I would eat and I was noticeed that I would look like have a little pregnant belly. But yeah, as I've started using those more, I was like, okay, I can eat and still look snatched. So it's it's pretty good. Yeah. So I really recommend those.

GLP-1 Microdosing And Muscle Protection

SPEAKER_01 17:15

Yeah. Yeah. The digestive enzymes, I once I got on GLP1s, that's like one I like, because at the beginning I took too high of a dose and I was like almost ready to vomit. So I was like, all right. I took digestive enzymes, it always helped out, especially like once your body gets used to it, it doesn't happen anymore. But at the beginning, you kind of need to take them to digest food.

SPEAKER_03 17:40

How's your appetite now?

SPEAKER_01 17:43

Um, so I take riturotide, so it's I don't think that suppresses your appetite as much as, and I've tried them all. I think ter zeptide probably um did the most, but like the at one point I tried a terzeptide semaglutide mix that was like I I would almost not want to eat. So wow. Yeah. So I was like, all right, that's a little a bit too strong. And I microdose it, so I take lower doses. So I, you know, I don't decrease my appetite and also like lose muscle because I know that's the biggest thing.

SPEAKER_03 18:17

I've like read all the research, and when I got into bodybuilding, everybody recommends it.

SPEAKER_01 18:22

Like, you know, if you're not on this, yeah. Yeah, to and mainly longevity-wise, it it's just balanced and I and once in a while I'll wear uh the glucose monitor to just see where my blood sugars are, and it it manages throughout the day pretty well. So um I just microdose it daily. And with rituotide, you don't get the muscle breakdown that you I probably shouldn't be talking about it because it's as a physician, it's not FDA approved, so you're not supposed to be taking it, but um it it's the newest one that hopefully gets FDA approved pretty soon because it does preserve the muscle. And and we get a lot of people with using it and have lost a lot of weight, but they're they're also losing a lot of muscle mass. And and you know, trying to coach them through it. And I love, you know, for me, my workouts are usually resistance band, and then I got a bench that I do like sit-ups and like Nordic curls and stuff to strengthen my back, uh, mainly. Uh but you know, my workouts are usually 30, 40 minutes long, so uh I can get them in in the morning before going to work. Okay. So um what were we talking about? The riturotide? So it's um the third receptor works on glucagon, so um I I gotta read more into exactly how it does, but uh but with a glucagon receptor, you're uh preserving uh I think the muscle glycogen, but I have to fact check that one.

SPEAKER_00 20:06

Is there specific digestive enzymes you guys like recommend, or does it just come as digestive enzymes? It comes as digestive. Yeah, you could read it.

SPEAKER_01 20:13

Yeah, you could you could read what exactly is in there. Um but uh usually they have a yeah, they uh they have a bunch. There's some that are more complete. Overall, you need like the main ones. There's three or four that you mainly need. So they're pretty cheap.

SPEAKER_02 20:31

So for sure. For sure.

SPEAKER_01 20:33

So for adrenal support, what do you suggest for that? Because I think that's a huge thing with um active people that are high stress jobs and everything. Especially these days, probably everyone needs a little adrenal support.

SPEAKER_03 20:49

Definitely. Um I do morning and midday, and I find pairing that with yoga, just yoga and um a bath in the dark, a candlelit bath or shower.

SPEAKER_01 21:04

Yeah.

SPEAKER_03 21:04

It really helps with the adrenaline.

SPEAKER_01 21:06

Yeah.

SPEAKER_03 21:07

So have your wife try that.

SPEAKER_00 21:08

Try that, yeah. Seems like an easy thing to do.

SPEAKER_01 21:12

Yeah, we have to steam shower, and that's it's good to do without without the light. Yeah, so the I was thinking more supplement-wise, like I, you know, every once in a while I'll cycle through taking either like some uh animal organs or uh and in pill form, not like not like liver king. What? Tell me about it. I don't think I could do that. Uh I would eat cooked liver, but not and not regularly. But uh yeah, some organs like and and then there's the adrenal complexes that you can get that are just adrenal gland. But some of the and when you take the animal organs, it has the um. What is it? Uh some of the other things that you need uh to supplement in along with your adrenals. And sometimes it does have like pancreas. Some of them do have pancreas, which have your digestive enzymes in there. And then some of you and a lot of it's I think the fine minerals that you can't get elsewhere that are found in the animal organs. And I don't always take it. I I try to decrease the amount of supplements I take. Um because I I have like a supplement drink that I've been trying to come out with that has a lot of things in it. So I try to decrease and then I'll see my cabinet. I'll be like, I'll pick some new ones.

SPEAKER_03 22:42

What are your top main ones?

SPEAKER_01 22:44

Um, I mainly use, you know, it's my daily drink, which is it's almost like a multivitamin, but we've added like uh NMN, like NAD precursor, um, spirulina, a bunch of other longevity medicine, uh and like lion's mane, a bunch of different things to help it like be like almost a complete supplement thing. Um more recently, I took colostrum to kind of help with immunity because we were traveling to Japan and I was like, I don't want to be sick for this. And I ended up not getting sick. The rest of my family got sick, so maybe I should have given them some too. Um the other things like urolithin A, which is like pomegranate extract, uh, which you know, more and more companies are coming out with it. Um, there's timeline labs. That's supposed to help with your immunity, but uh there's some studies showing that I think it was 18 or 30 percent gain in strength with being on it for I forget, I think it was like six six weeks or so. So I was like, I had taken it before, I got it in powder form, but I've been taking it at on in capsule form. And I I think it works. Um you know, but I I cycle through them and it's always some different ones.

SPEAKER_03 24:14

It is just new thing comes out. Like I should try to do that.

SPEAKER_01 24:17

Let me try this. Yes, because I I tried I tried um there was one NO, which was like a nitrous boosting um uh like a tablet, and that worked pretty well. I I noticed the difference at the beginning, some changes like mental clarity and stuff. Um but like you know, I take so many peptides too that like I get mental clarity from, and that sort of helped for a little bit at the beginning, but then I didn't feel much of a difference.

Peptides, Nicotine, And Mental Clarity

SPEAKER_01 24:50

Like I I don't have real brain fog, but like once my well, tell me about that.

SPEAKER_03 24:55

What can I take from a brain?

SPEAKER_01 24:56

But I've I'm taking so much stuff. It's like but like one of the main things is if you if my testosterone drops, like if it's uh I I think when it hits like 900, 800, I start to feel a little bit of brain fog and or a little bit of anxiety. I'm like, all right, I and I have pellets placed. Um, so when I feel I you know, I start testosterone injections until I can get the pellets. Um uh I I think hormone replacement is one of the best things for brain fog. And for men, especially if you're getting brain fog, I think that totally helps with the concentration, uh being able to just think outside the box. And then I use a lot of peptides, so there's so many for uh brain health. I I've I right now I take uh it's dihexa with uh testaphenosine, which tesafhenosine is more of like they were studying it for Alzheimer's, but then um the people were losing so much weight, so they stopped the study. Um and it uh it it actually uh decreases your uptake of your serotonin, dopamine, and uh adrenaline. So all three receptors are blocked. So all those are run around. So you'll feel happier and it decreases amount like um the rewards from eating and stuff. So uh that's kind of why kind of how like people lose weight on it. Um and that mixed with the diet, the dihexa is a very neuroprotective uh uh peptide. It it works great. Uh and for me, um I I think it works in com conversational, like it helps you like come up with words and just be more conversational. Yeah, yeah.

SPEAKER_03 26:53

Oh my goodness.

SPEAKER_00 26:54

Did you take one before you came here?

SPEAKER_01 26:56

No, I probably need one. I I usually I was like I didn't get time to go home, but I usually like, you know, before the podcast, I'll I usually take like a nicotine troche.

SPEAKER_03 27:10

It's a like a you can see a dramatic difference, yeah.

SPEAKER_01 27:13

Yeah, not in having because like Tuesdays are probably one of the worst days for me to like come to a podcast because I feel vague. Why am I here? It's the way our schedule works out because it's like usually I do surgery in the morning and then I have a long day of clinic, like see 30 something patients um from like one to five. And then I, you know, I usually make a quick trip home to see the kids because they'll sleep before I get home. So and come to the podcast. So the nicotine, it's like low dose nicotine and make it makes you just think clearer. Um, and just conversationally, it works pretty well. Uh, that's probably why a lot of people smoke. Someone get this guy nicotine. Yeah, I'll keep it from his nicotine. Um like I I made one, I you know, I had I had the compound pharmacy make me one with methylene blue, nicotine, and oxytocin all put together because um oxytocin worked well at like you know a lot of things. I I love it because it makes you love life, and I some people say it doesn't do anything, but uh I feel like it makes you enjoy life a lot more uh overall. And you know, for women at nighttime, you know, like getting in bed, it it's good too. Like that's so your wife loves it too, that's what you're saying. Okay, got it, got it. Good first, give me that drive, and yeah, we have that before we leave. Yeah, oxytocin's it's one of the greatest finds. I I think that's one of my favorites. Um, I've been using it for a while.

SPEAKER_03 28:58

I had to remember that. I'm storing it in my memory bank.

SPEAKER_01 29:01

I'm always like, I sit here on the podcast and I'm like, shit, I I gotta watch that one over again. Take down notes.

SPEAKER_03 29:08

I am, I am making mental notes about all of

Sleep Routines That Actually Stick

SPEAKER_03 29:12

this. Yeah.

SPEAKER_01 29:12

So how about sleep? Um, how do you work with pay like when people come to you and you you train them and uh you lay out nutrition? Do you um do you have them do any behavioral changes overall?

SPEAKER_03 29:28

Like I struggle with sleep. It is it is a weakness. So it is what I coach my clients is to develop a nighttime routine. Yeah, you you have to stick to a routine. Um, no blue lights, no screen time, like at least an hour before bed, and you do the same thing nightly until your brain catches on to that. And it helps. But it is a real struggle for me at 44. Just, you know, even with doing all the things right, and I don't, I don't take many other than magnesium, I don't take anything for sleep. Um so I just habits, just developing those habits and yeah, pray, pray, pray for the best.

SPEAKER_01 30:19

What time do you usually get to bed?

SPEAKER_03 30:21

Um, if I tell if I'm rude to everyone like I was last night, okay, I'm going to bed. It was not, it was nine o'clock. I was like, I'm done. Yeah. But typically around 10:30, I try.

SPEAKER_01 30:34

All right. What time do you go to bed? You don't sleep. He hasn't slept for the past three years since he's come home.

SPEAKER_02 30:42

Two years, right?

SPEAKER_00 30:43

Yeah, two years. Like, what is sleep? I sleep with my three-year-old. Um, but no, I mean, two nights ago I didn't sleep, but last night I slept great because I was so tired and I was out at like nine. So I prefer sleeping at nine if I can, actually, if I can. Yeah. Because I'm like, I need to get to bed. And the next day, like today I felt great because I slept at nine, and I'm like, I actually got a full night of sleep. Um, but yeah, I end up end up on the cell phone and doom scrolling or random stuff. I'm like, oh, kids are asleep, or like trying to get some work done, and then I'm like, what the heck just happened? It's 11 30. And now I'm like, tomorrow's not gonna be good.

SPEAKER_03 31:27

Oh my goodness, yes.

SPEAKER_00 31:28

So going down that's I think I I think a lot of people fall into that trap too. So I think putting away the phones, I agree, is like if you can put it away for like an hour, because even if I have to wake in the wake up in the middle of the night to go to the bathroom and I have to like if you see the light thing, yeah on the phone, and then you're up, you're up, and then you're like, what the hell just happened? I just got five hours of great sleep, but now I'm up for an hour.

SPEAKER_03 31:55

I have my clients that do a brain dump before we've started this thing. Um, you just dump everything that you need to do, what's on your brain, who you need to talk to, emails that you need to answer, you're just going down a list and you're just writing it, getting it all out. Because I found for me, the reason why I came up with it when I'm asleep, it's going, my brain is just going from one thing to it's just having a conversation with itself. And it never turns off. And I find I need to put this to paper before I go to bed. And I started doing it for myself, and it's been helping some clients. So maybe a little brain dump, get it all out there before you go to sleep.

SPEAKER_00 32:34

Yeah, yeah, that definitely makes sense.

SPEAKER_01 32:36

Yeah, I have a meditation thing that I use. Like it's like a light and uh it's a headset. It's tough to like for a lot of people, it's probably tough to like put on and keep on. I but like I'll put it on and then if I wake up at night, I just toss it to the side. Um, but it helps me meditate. Um, especially like when I when I am like thinking too much through things too much. I'm like, it definitely like takes a few longer sessions to be able to get me to sleep, but it it eventually, yeah.

SPEAKER_03 33:10

Oh, I need this another mental note. Okay, yeah, meditation tool. Yeah, you have so many things to share with me. I feel you're holding out on more stuff over there. So I'm looking at you.

SPEAKER_01 33:24

Trial and error with everything. So yeah, yeah.

SPEAKER_00 33:28

Is it it's just a headset, Ruse?

SPEAKER_01 33:30

Yeah, the brain tap, yeah. Oh yeah, Rod has Rod has the extra one. You should just grab it from him. Okay, but I I bet you your kids aren't gonna let you.

SPEAKER_03 33:42

It's like daddy, is this a new toy for us?

SPEAKER_00 33:45

My kids are pretty wild. Yeah, he'll probably break it. Yeah, it'll probably be busted. But because it's like headphones with a visor, yeah.

SPEAKER_01 33:54

It works real well.

SPEAKER_03 33:55

So I will have to give that a try. I'm willing to try anything to turn the brain off at night, you know.

SPEAKER_01 34:01

But like progesterone, you probably just need a little bit of progesterone.

SPEAKER_03 34:06

So I delayed it. My show, my bodybuilding show is is in exactly four weeks. And we talked about it with my coach and physician. She said, I will put on water weight. That that is a given. I will have those extra pounds, and it would be a risk. And I risk not taking it. So I'm like doing it like cold.

SPEAKER_01 34:30

Yeah. Yeah, there's probably like I there there's supplements to boost the progesterone so you can get sleep, but yeah, it's probably you know, I don't I don't know which ones it is. My nurse practitioner's really into the hormone replacement therapy and everything. So she knows it a lot better. But yeah, it's definitely gonna, it's not good before a show.

SPEAKER_00 34:54

How does your routine change, like rampant up for the shows?

Bodybuilding Prep And Losing Friends

SPEAKER_03 34:59

You say it's non-stop. It's I I'm always on go. I have very little energy, like just every day, like wanting to hang out with friends, do mindless things. I I don't have the temperament for it anymore. And I never thought I used to be just a jolly person, used to be the fun person in my friend group. Everyone calls to have a good time, and I'm like, no, no, no, thank you. So I've I've lost friends doing during the prep, during my bodybuilding journey. And it's, you know, it's just one of those things because you have to say no a lot. People think of things as being selfish, but it's more discipline. You know, a lot of people don't understand that side of discipline. So it's been able, I've been able to tap into more things and like prove to myself you are stronger than you think you are at 44. So, and that's more fulfilling for me than to have 20 friends.

SPEAKER_00 35:55

So yeah, and absolutely. And those are probably not friends that you should be having if they're not sticking around for things that you're trying to do for yourself.

SPEAKER_03 36:05

Absolutely.

SPEAKER_01 36:06

Yeah, your own mind and body is more important than anything else. So that's yeah, it's huge. Yeah, like some of my, you know, I stopped drinking like four or five years ago, and like some of my friends are like, Oh, like I can't hang out with you anymore. I'm like, I'm like, dude, I could be drinking a soda water or one that has vodka in it. How are you gonna tell the difference?

SPEAKER_02 36:29

You know, me.

SPEAKER_01 36:31

Yeah, you know, yeah. I just don't need the alcohol, don't need you know, don't need to feel horrible tomorrow. I need to function well.

SPEAKER_03 36:38

It's hard to get some people to understand that when they're just going through it, you they make you out to be the weird one when you don't drink.

SPEAKER_01 36:45

You are the weird one because you get ultra focused and like you know, your mind just works at a different level. And once you see that, you're like, I don't need this, and you know, and that's what what makes me even afraid. I've had some nightmares of like drinking. I'm like, I had this streak going, now it's over. It's hilarious just for a weekend. Why did I do this?

SPEAKER_00 37:08

I'm definitely slipping some drinks next next time. Yeah, it's it's good though. I mean, nowadays I feel like at least you you're clearly a trendsetter because nowadays I feel like a lot of the younger people are are going towards not drinking and things like that, and more towards the wellness side of things, which I think that's actually more of a trendy thing compared to the drinking aspect that we sort of grew up on, you know.

SPEAKER_01 37:36

That's why Vegas is kind of hurting, I heard they're not saw that.

SPEAKER_03 37:40

I think that is a thing too.

SPEAKER_01 37:42

There's not people buying alcohol there. I was in Japan, and Japan has like alcohol-free bars. Oh, yeah, yeah, yeah.

SPEAKER_00 37:50

That's nice. That's good. So you go and I enjoy my drinks, I'm not gonna lie. I'm not crazy though. I uh if I have more than two drinks, I'm hurting. It's the same thing, and then I regret it the next day. But um I'm I'm pretty controlled on that aspect. But I do, yeah, I I think it's it's great not drinking because every time I wake up, I'm like, why the hell did I do that? Even with like two drinks. I'm like, that was probably a very bad idea. Like, I'm still feeling it and I'm not all myself, you know.

SPEAKER_03 38:23

Not as productive the next day as you would want, for sure.

SPEAKER_01 38:29

So what are your thoughts?

Pilates As Recovery, Weights As Foundation

SPEAKER_01 38:31

You know, like Pilates and all these, like um and yoga and stuff has become so so much more popular, and all especially in Arizona, we have all these places popping up. What are your thoughts about that? Some, you know, I have like most of the girls at the office, they go and they're going to Pilates day after day, and I'm like, you know, I went to a couple of sessions and I'm like, I don't know. It was the place I went I didn't like, but um, but I was like, I couldn't be doing this every day.

SPEAKER_03 39:02

I I had the same experience. I wanted to try it. It was trendy. You see it, and everyone says Pilates. I think it has its place. I tell my clients, that's your recovery day.

SPEAKER_01 39:12

Yeah.

SPEAKER_03 39:12

Pilates in yoga, that's your recovery day. That's not your actual workout. Yeah. Because you need you need resistance training as we age.

SPEAKER_01 39:21

Yeah, for sure. Yeah, I just I just don't think overall, like for female, especially, they like definitely need to hit more weights than um than just that. 30 minutes.

SPEAKER_00 39:38

Yeah. I mean, these are it's actually great because I actually was like, my my wife, she's like, just hurting and she's like, I don't know, I don't know what to do. Um and I was like, we need to get you out of your slump. And then I came here. So I like, but she was like basically like, Oh, should I do orange theory? You know, she she used to love doing Pilates, but that's not like that's not gonna do it for her now that she's postpartum, you know.

SPEAKER_01 40:06

It's just not especially after two, because your hormones take a dive, and then they take even more of a dive like the after the second one. And that's why like uh postpartum depression goes even higher every pregnancy, so it gets worse. Yeah, because yeah, your body's just like and it's not used to the recovery, it's aging, and it's like it gets even worse. So yeah, yeah.

SPEAKER_00 40:34

Yeah, hopefully you get things, you know. I feel like that coming here as the substitute was a blessing in disguise for me. I love that.

SPEAKER_03 40:44

I think we should do resistance training. I found the answer. Yeah, yeah.

SPEAKER_00 40:48

Yeah, I bet you it'll it it really will help her a lot. So I gotta yeah, I'll I'll have to talk her into it.

SPEAKER_01 40:55

It's just you know, like with orange, I I don't know. And did I go to a class? I don't know. I never liked orange theory, but uh, she used to go.

SPEAKER_00 41:04

Yeah, but she hasn't closed the colour. No, I know because seven years.

SPEAKER_01 41:07

My wife used to go with her, yeah, yeah. Yeah, yeah, for a while when they were in Tucson, but over here they they both kind of stopped. Yeah. Um I you know, I I did CrossFit for a while. I really liked CrossFit, but it was just not made for my joints. I was like, all right, if I need to do surgery for life, CrossFit is not gonna work out.

SPEAKER_03 41:31

So yeah, and you have to have so much fat on your body to really be elite in that.

SPEAKER_01 41:38

And like with my mindset, it was also not good with my mindset because I'm way too competitive. Like, you know, for a little bit, I'll and especially over here, it was like New York kept me kind of calm. Um, and I used to train like late at night after work and everything. Um, so it it made it a lot better. I so I stayed low. Over here, it was like I thought I could compete with 20-year-olds. I was like, I was 35, 40, and you know, I was still trying to go hard at it, and uh it didn't hurt myself, but like my my wrist started hurting, and I was like, all right, I gotta stop this. Um, but I I always loved it. I thought it was fun, and you know, you got a quick workout in, you got your sweat in. So uh but yeah, your joints didn't like it.

SPEAKER_03 42:32

Yes, you're like breaking your body down, like not in a good way either.

SPEAKER_01 42:36

Like, no, thank you.

SPEAKER_03 42:37

Don't want to do that.

SPEAKER_01 42:39

Yeah, and I I already like I did competitive weightlifting when I was younger. I used to uh bench pretty heavily, bench and deadlift, and um my shoulders are almost completely ruined. But I've kind of rehabbed them. They I think with the peptides and like just the resistance bands, I think I've recovered a lot of uh the function because it used to be pretty painful doing breast augmentations, and now like I have no issues with you know the retract. Yeah, yeah. Yeah, so um, yeah, just the resistance. I I just use the resistance band almost daily, and it's it's pretty simple. We hit like it's a push day and a pull day, and um and just basically go into failure with each of them trying to do like four reps of 40 and then just moving up in my reps. And it usually takes like 20 minutes in the morning. Uh I'll do four exercises. It's usually like a bench press, the tricep uh extensions, overhead press, and uh squats, and then the other days just like uh what does it start with? Oh, it's deadlifts, uh bicep curls, um Pentova rows and calf raises. Which I don't understand the calf raises. I guess you could I I try to do shrugs with the calf raises with get a better workout in it. But it it it works really well. I I I really like it. I try to get all my patients in like just to keep it simple and to be on GLP one so you could do it every day. So and it's a good way to get back to the gym. Once you start that you can start getting it, build on that routine. Yeah.

Wearables, Readiness, And Overtraining

SPEAKER_00 44:31

Is your routine with weights? Is it usually like is it like high weight day and then a rep day? Like alternate? Like how how is your routine? Obviously it's not that, but it's what you usually do.

SPEAKER_03 44:43

Mostly depend on energy, because right now I'm like in the dip where progressive overload is the thing. Like I'm trying to max out. But some days when there is low energy and I know I haven't had sleep, I'll pull it back. And we're just doing high rep day. We're just gonna do and do 10 to 12 lightweight. So it just depends on what cycle. Like I use my ring, what what my cycle says. Like, okay, it'll say pump it up today. You ready?

SPEAKER_02 45:12

I'm like, okay, we're PR, we're doing PR today.

SPEAKER_03 45:16

So I I really pay attention to my aura ring and you know, and my energy dips, and when I have that high energy and I go for it, and then I listen to my body most days, like, okay, it's a high rep, low weight day.

SPEAKER_01 45:29

All right, it's amazing at what the ring tells you, though. It's like, and you know, if it says your readiness score, if it's like under 60, like watch out working out because you're gonna get hurt. You will get hurt. Like it it knocking around. You um, you know, like some days I'm like, I didn't fuck, I didn't get enough sleep, or um, I'm not recovered enough, and I'll go start working out. I'm like, oh, your lower back starts hurting. It's like I tried to tell you. Yeah, it's it's crazy, and it'll tell you if you're getting sick. Um, it does a lot of good things, and they keep on improving it.

SPEAKER_03 46:11

So it is, it's amazing. I remember um one year I was doing 75 hard, and I got to day 63, and my ring, it was in a red. It's like peak major signs of stress, yeah. And it was in the red for three days, and that third day, I literally could not get out of bed. I felt I stopped 75 hard on the spot. It was something wrong with my body. It was just it, you know, it doesn't tell you exactly what it is, but it's like something is going wrong. Yeah, there's and it was on point.

SPEAKER_01 46:41

Yeah, your biometric stuff.

SPEAKER_03 46:43

Yes, I could not move, so I I love this thing.

SPEAKER_01 46:47

I I and it's the the part about it that's great is like the easiest thing to read. It because I have the Whoop too, and like I think uh Whoop's got a pretty simple app, but like the Aura Ring makes it so simple. It's like you got enough rest, you didn't get enough rest. You you know, like some people stress over it, you gotta just look at it and just use that information appropriately instead of stressing over it. But um because uh you know, if you didn't get enough sleep, just try to make it up the other days and it'll tell you your sleep death and stuff. But my whoop tells me I'm so old. I'm like I'm like, I don't know how to I'm like, I can't even turn this thing down. It's like you know, it's telling me I'm like aging at 51 or 52. Oh no, like I really gotta get a biological age testing because I'm like I feel better than I ever did.

SPEAKER_03 47:45

It's like we don't need this type of negative energy.

SPEAKER_01 47:48

Yeah, well it the the biometrics it bases on is like a lot of it's like sleep and your daily stress and stuff, and you know, I'm always aging over the one instead of like less than one. Oh my god. If I sleep 10 hours a day, maybe it'll reverse.

SPEAKER_03 48:06

Like you're doing good. It was like screw you.

SPEAKER_01 48:09

Yeah, I guess.

SPEAKER_03 48:09

Oh no, I couldn't handle that one. No, it would make me angry.

SPEAKER_01 48:15

The other thing I see, yeah, I have like I have like an AI bike that I like I either wear this or like it has a heart strap, and they're both completely different because sometimes this reads my heart rate at like 120, 140. And I don't know how it reads heart rate because it's on the back of your wrist instead of like on on your artery. So um, where the heart it's more exact and it reads much lower. So um, I don't know how much to believe this, but this always gives me a better fitness score on my bike than the stress. I love it. It's like positivity, yes. That's one thing positive.

SPEAKER_03 49:00

I know anything that gives us positive results. We like that more. Absolutely.

SPEAKER_01 49:05

How

Protein Targets And Simple Macros

SPEAKER_01 49:06

about coffee? Do you drink coffee?

SPEAKER_03 49:08

I don't, I don't um drink coffee. It's probably because my teenagers love Starbucks so much, and I'm just so like, oh my gosh. Like, I I literally have to be the person that says no to coffee. So good, good thing. I don't I I do tea, I do um dandelion tea with lemon every morning. So that's my coffee.

SPEAKER_01 49:30

Yeah.

SPEAKER_03 49:31

Any pre-workouts or that's I do I just do creatine, I don't do pre-workouts. Um I found with sugar, like I don't do sugar.

SPEAKER_01 49:41

Yeah, sugar, and sometimes it's like it just makes you feel so weird. But I hate the tingling sensation, which is like the citrulline in there. Like I just don't want that.

SPEAKER_03 49:52

I was like, I can do without that one. Caffeine pills.

SPEAKER_01 49:56

Yeah.

SPEAKER_03 49:57

Look, every now and then.

SPEAKER_01 49:58

Yeah. When you're cutting, um, like how much protein you know, what's the recommended protein for a female um nowadays?

SPEAKER_03 50:07

Um 0.9 per body weight. Um I tell people ideally, what do you want to weigh when you eat that amount in protein? Yeah, just to give them a better sense of it. And in a cut, I'm probably down. I should be eating 145, but some days I may eat 125, yeah, 125 grams of protein.

SPEAKER_01 50:32

Okay. And how do you balance out like what are you taking for carbs versus uh healthy fats?

SPEAKER_03 50:39

The carbs, um, I do maybe 100 grams of jasmine white rice or 100 grams of white potatoes every day.

SPEAKER_01 50:51

Okay.

SPEAKER_03 50:51

And it's at the top of the morning and I center it around my workouts. So um before my weightlifting session, carbs, after carbs, which are cereal, maybe um dry cereal, and that's it for the day. No more carbs the rest of the day. Everything is protein and veggies the rest of the day.

SPEAKER_01 51:12

Yeah. And how about healthy fats?

SPEAKER_03 51:15

Avocado and almonds every day.

SPEAKER_01 51:18

Okay.

SPEAKER_03 51:19

That's the only fats that I

How To Train With AllfitPlus

SPEAKER_03 51:21

have.

SPEAKER_01 51:21

So if people are looking to for you to be their trainer, how can they find you?

SPEAKER_03 51:27

I have a website. Hello. Hi, I'm T. You can find me at allfitplus.com or on Insta T at AllfitPlus.