 Now we're all set here getting back from lunch day three Speaking of food actually it's guy coming up here. You all know him. Obviously is the face of the 21 convention Dream sit standing behind me also known as Anthony Johnson He's gonna talk about a lot about some really great stuff that has to do with nutrition exercise and some things that Will probably open your eyes, so I'm gonna give it to him the man in charge the man of the hour Give it up for Anthony All right guys back from lunch Kind of goes with the theme of what we're going to talk about today quite a bit Right now I'm gonna talk to you guys about a new topic for the event somewhat at least for this year It's gonna be proper exercise and nutrition as for the title of my speech The subtitle of that is shattering accepted norms Revealing the truth about health and fitness It's kind of long-winded, but I think it's a good throughout you're gonna agree that that's exactly what this speech Accomplishes or hopes to accomplish, okay So why are we discussing this this event is? Not completely, but as you've seen mostly centered around meeting women, right? Does anyone here disagree with that? That's like the central theme it started out like that. There's probably no getting rid of it It'll be around for some time to come even if we continue to broaden the horizon a little bit So we're discussing this for a couple reasons one is I believe as you guys have seen we'll see in a couple interviews soon Everything in life is related in terms of success Maybe you'll be on that too, but in terms of success including with women. It's all kind of interrelated and connected You can't only disconnect them So let's say with women with this event as I'm sure you guys have seen or I will see after the event if you apply What you've learned you can uncover the truth about meeting women and dramatically improve your quality of life as they Some little hyped up I think as you guys saw the psyche of the day He specifically mentioned his transformation with that he went from down here So if you're in terms of success and his life changed I was similar with that I worked hard from no success and now I enjoy I'm not up here, but I enjoy a pretty good level success. I worked for that. That's how it works out so You uncover the truth because conventionalism doesn't work out Quality life improves the same can be said about exercise and nutrition if you Kind of unravel conventional wisdom surrounding those topics the quality of life can also improve just like Meaning women if you're a successful woman improves from here to here same thing happens with exercise nutrition quality of life improves same Okay, or very similar But more importantly, I think if you ignore one area of your life You are the question I'm asking here in the PowerPoint is is it possible to ignore one area of life and truly succeed in another? I think the short term maybe in the long term. Hell, no, it is not gonna happen You might be able to work it out on paper like that if you are just kind of logicized it But really from my personal experience what I've seen in life of others with similar habits to what I have here As I explained to you guys it doesn't work like that You've got to kind of connect it all together kind of like Christian and Nick saw or Christian Hudson specifically yesterday talked about You can't just ignore one area life and then have success in other ones It just doesn't work like that or just said the other day if you're just good with women But your health is just like in the shitter It's still like so what do you go with women your health's on the line? You can get sick a lot You have no energy be overweight Overuse injuries as you age like arthritis osteoporosis things you've heard about That's not cool, man So we're gonna work to get around that also quick point Succeeding in one complements another as I said here You will never get rejected because you are healthy energetic and too well muscled Drugs aside and like freakishly large bodybuilders a girl has never come up to you or say let's say you go approach your girl She's ever gonna be like you know what your six packs way too tight piss off Like you have got you have these awesome guns like just get out of here. I can't deal with it Like you're just too awesome. It's it's not gonna happen. You know if it does Come talk to me. I'd like to meet this girl and straighten her out because you know what that's a sleutic race It's not It's not gonna make you but it's never gonna hurt you. Okay, so it's important for attracting women too as perlated to this event Common lore Conventional wisdom is 99% flat out wrong now. I know that sounds at least a little polarizing But I think at this event at least you guys can tell like with meeting women in particular Conventionalism just sucks. I don't think you guys would be here if you were bought in a conventional wisdom to work for you Conventionalism for meeting women just does not work. We're here almost specifically because of that Now I'm not gonna say it's a hundred percent wrong all the time Because sometimes it comes around I think smoking is a which I got from Marxist and a great blog I follow Smoking is kind of a conventional wisdom that picked up like a long time ago It was considered to be like whatever it didn't actually hurt you and I was a conventional wisdom smoking cigarettes was fine Which now sounds ridiculous like you're right. Are you kidding? Some people still do it to each his own whatever but everyone Accepts that it just sucks for your health. It's not a matter of debate, but a long time ago It wasn't so eventually smoking caught on the potential wisdom is now correct at least my opinion and private Everyone you're gonna meet your life. Okay Common lore also in conventional wisdom. It permeates everything as we've been talking about at this event as I put in the PowerPoint no kidding dating relationships massively Same thing business and finance conventional or can sync businesses. They stay To attach to their old ways Education my little brother is 12 years old and I went through Florida Jesus Florida education system, too I know as I've aged it's progressively gotten worse. It's more and more standardized and more like just simply Testing to the test so that makes any sense teaching to the test and education He's getting now at 12 years old middle school the same school. I went to back and get coral. It just sucks It just permeates everything and as we're talking about right now Obviously exercising nutrition and I think that'll make more sense in a minute if it doesn't yet so I ask you Because some of what I'm gonna say some a lot of what I'm gonna say actually isn't a challenge your conventional beliefs If you have them about exercise nutrition So I'm gonna ask you to stay objective and rational during my speech if you have an opinion about exercise nutrition I'm sure you mostly do that's cool But just try to set it aside for a minute and just take what I'm saying rationally and just look at it logic and The science of providing or will reference throughout So what is conventional exercise I'm talking a lot about it Well, let's define it for a quick minute here for speaking purposes I think conventional exercise at the core is any sort of random of random physical activity. I Mean can anyone disagree? I mean our current notion of exercise is anything you do that like gets you sweating I mean most people accept that I don't think anyone here would disagree with that or they've wanted to people would actually and That is a farthest thing from the truth you could say which is Just interesting for most people to hear but that is what I'd like to be the truth Physical activity is physically damaging by definition. It is always gonna be damaging It can be mildly now or severely now possibly through trauma say you're doing sprints and you tripped and broke your knee I actually have a bad knee from high school football. So it can definitely be damaging now More often not it's not but it can be running injuries or sky-high Over the years though that mild injury for many people Can translate into long-term overuse injuries that I've stated here What kinds of arthritis joint problems even health problems heart problems if you do Say like really excessive amounts of cardio like ultramarathon things of that nature that you can have a heart problems Or other things too But that's okay. Like I don't want you guys to shy away from doing Running or things like that if you enjoy it, just be aware of those consequences Now and later and be aware that you're gonna be in the same body 20 years from now 30 years from now 40 years from now when you pick your physical activity or form of exercise is important and Want to get to more in a minute, but the point of exercise or Relating to damage is the right amount of damage can be leveraged to allow for positive and productive adaptive responses by the body So damage it sounds really negative like no It's like a really bad word. We kind of associate negative feelings to but it's not entirely Damage is cool. It's just if you do it Too much and too often for example, it can result in the things we just talked about the arthritis on the road things like that So damage is not all bad a lot of it Yes, but the right amount like a dosage as Doug McGuff talks about in a book called body by science If you treat it as a dosage like a medicine it can be good be very beneficial critical for life So wait a second hold on It's titled look on a cheesy saying that I get this up there, but I want to clarify before continuing All exercise is physical activity by definition I mean for our purposes, can anyone think of exercise and not physical? I mean you can think of mental exercises, whatever, but Obviously exercise is physical activity But the inverse is not true as I've stated not all physical activity is exercise. I just want to like really Drive that home. It does not work like that conventional or that's what that says. It is wrong So how do you divide up physical activity? How does it kind of break down? How can we how can we section it off to benefit us? I have a pyramid my version of a pyramid anyways, which the credit of the idea goes to greyhoundfinness.com Patrick Diver, it's really simple idea and it's obviously taken from the food pyramid which by the way the food pyramid from the government sucks We'll get to it in a minute But the pyramid of physical activity that I like a lot my version of it is With proper exercise as a foundation to all forms of activity above it So at the bottom of your pyramid of physical activity you should be doing to benefit yourself and whatever endeavors you have whether it be health fat loss Recreation just you know being active in Excelling in a competitive sport or non competitive sport with your friends or even specific skill training like Competitive sports like back in high school. I'm sure a lot of you guys, but football. I've heard a couple of the same Anyways other sports too. I'm sure wrestling and I know who shoot it was into that So proper exercise at the base everything else is above you can section recreational activity off However, you want specific skill training which will make more sense in a second, but our proper exercise is always going to be the foundation of Any other form of activity you do Okay, and I know we haven't defined proper exercise yet, but let's get to it What is proper exercise? proper exercise is brief intense in frequent Those three of which align with our ancestors in evolution over the course of 2.5 million years brief intense and infrequent are how we are made to exercise according to our Genome our DNA. Okay, chronic cardio as Mark system calls it is not how we are meant to Exercise for positive adaptations. We can do it. The aerobic system is there. We can run marathons We can run. I saw a guy on wire that used to they ran like 350 miles straight or something like that Something ridiculous. I think I'll be seen on my blog people can run people could do amazing feats through that modality but that is not how we're meant to exercise for positive benefits to occur The fourth and my brain's like dying up here. Sorry guys the fourth piece of proper exercise It's got to be safe. So you have brief intense infrequent and safe is the fourth one That we can provide with modern technology rational thinking and logic. We can improve upon exercise habits of our ancestors that kept them lean and fit of which Most of our country right now unfortunately is not and a lot of the world of that for that matter So also to go with safe The pursuit of fitness it means that pursuing enhanced fitness does not undermine your health That's the point of exercising safely. If you just do the top three you'll get in shape more than likely, but if you Break your leg sprinting or and roll an ankle do something you're undermining your health in the pursuit of fitness Of which sprints can be very beneficial for exercise purposes. But again, if you trip bust your ass It's not worth it. You're just undermining yourself in the process Continuing on real quick a quick topic on a touch on If you guys have questions to feel free to interrupt throughout or saving for the end, it's up to you But functional training is a really big notion I've seen a lot from the CrossFit crowd or the people that are really focused on the first three keys of proper Exercise brief intense and frequent they get really focused almost. I want to say tunnel vision That's kind of a strong word to use But they get tunnel vision focusing on what our ancestors did in terms of exercise They go brief intense and frequent and then whatever falls in line with that they forget about safety and they result the result is a notion called functional training which would be stuff like just doing activities in the style our ancestors did like explosive movements to tap into fast switch muscle fibers Which will make you grow more like sprints Or like in rock another good look at that too is like Rocky for you guys ever seen that you've seen that raise your hand But actually I love them in some of my favorite movies But you see Ivan Drago actually the enemy like the bad guy the villain in the movie He's exercising with like more advanced equipment and Rocky's doing classical stuff like lifting rocks wheelbarrows giant logs Running and stuff like all this this cool-looking romantic stuff, right? He looks like a badass with his beard and everything kind of like Billy Mays in that movie almost That's all just now but it it makes sense on one level, but It just doesn't work that way you've got to make it safe You're just gonna undermine yourself in the process totally not cool if you hurt yourself now or in the long term That's people that understand the first three things about exercise But forget about the fourth and my opinion safety if you couldn't tell by now is Equally important or even more than the first three out of those four keys Also on functional training. It's very hard to develop dysfunctional or infunctional or unfunctional strength Strength is strength. That's just what it is. You can't like make I mean the difference is like I talked about a minute ago Specific skill training your body basically adapts for specific movements that you do You can't just you can't build strength and then have it not work for another movement You're I mean you can but your body will adapt It's it's more of a neural thing with your brain than actually building muscle another thing like that too That reminds me of is building like lean tissue like lean muscle or like bulky muscle. It's kind of a common Concept you see in bodybuilding and it doesn't hold up in the face of science It has no foundation muscle is muscle strength is strength Those notions in particular have to do with body composition more than anything Not building a specific type of muscle with a specific type of movement muscle is muscle strength is strength And a final note before I move on because I'm kind of short on time when you combine multiple goals such as specific skill training and proper exercise you result with this a lot of time explosive movements like power Clean for example, which would be like Well, I'm not gonna do it and whatever but for example power clean or anything else is really explosive and fast you're going to Decrease and undermine the effectiveness of what you're doing almost every single time. Okay, so if you have separate goals Separate the activity try not to combine exercise with a specific movement separate the two and you will benefit greatly Okay, for example, I know I think example would help a lot here Sprints you want to get faster. I keep referring to sprints a lot of people just do sprints sprints sprints sprints Which will build the muscle effectively It might it might not be the safest thing in the world to do but it'll build the muscle at the same time It will also get them that specific movement down very fast They will learn how to run faster as they continue to run But a better way to build strength and safer way to do is with a leg press or squat They may be a deadlift Although or your leg extension machine leg extension machine leg home machine all these things will build the muscles involved in that movement So if you do the if you take the best option and perform proper exercise, which we will continue to define You will build more muscle which will serve you better when you perform that specific skill So the activity is specific to the result Proper exercise results in specific a specific result Muscle hypertrophy bigger muscles Specific skill training like sprinting will result in better efficiency of motion for that movement sprinting. Okay? Or rowing or whatever you're doing doesn't matter. It's all one of the same. So be specific The specifics of proper exercise and one word strength training that really sums up Proper exercise in in one in two words. Okay, it's always going to be strength training Every single time it covers all your bases the cardio that's so commonly referred to Which by the way The thing I like about the term cardio I'm a lot of things if you guys have read my blog which is at the dream lounge net cardio it kind of Kind of says that you can take your heart out of your body and your lungs And you can kind of throw them on a treadmill and like work them separately Away or separate from your muscles like disconnect them and it doesn't work like that Cardio your heart and your lungs everything in between is always going to be secondary to benefits and adaptations by your muscles the skeletal muscle muscle system So build muscle first the body will follow including the heart lungs and everything else Also to kind of continue on with that It's always going to be mechanical work and muscle contraction that works your heart and your lungs like I said You can't take your organs out Throw them on a treadmill Hang on life support and work them out doesn't work like that They're only working because your muscles are working and there's a better way to do that as I'm going to in a minute then what most people do at L a fitness 24-hour fitness all these gyms you walk in the gym you see everything do the same exact thing Also a quick note and I might talk about it later to cardio It makes you hungry Which gives it sort of a little bit of use if like aerobic activity steady-state activity is what I'm referring to when I talk about cardio It makes you hungry. So that might help you bulk up a little bit, but again like you're kind of undermining your health in the process Anyway, I need to continue on but if you guys have questions about it. Let me know or Drew Bay will be speaking next So and Before I move on though making you hungry though in the process of trying to burn calories like that's not effective If you burn 400 calories get really hungry get done. I need 600 calories What that was point like? Not cool And most people don't realize that when they're doing it. Unfortunately Strength training will also cover body composition losing weight. What are you gonna do or add weight on? It is the number one way to increase your metabolism building muscle skyrocket your metabolism way faster than any diet pill you take Freezing cold water you drink sit in a sauna. Whatever you do building muscle is the fastest way to lean up It also has a lot to do with insulin sensitivity and increasing your glycogen stores Some more complex was actually a book. I'll show you guys later that talks a lot more in depth about that but think about this way the two main benefits for Improving your body composition one way or the other from strength training the results are going to be faster metabolism and increased insulin sensitivity Actually, I put that on there. Duh There's a in a couple of videos Doug McGuff authored body by science A couple of videos he talks about there's a concept of an overflowing sink in regards to obesity and I'll as I said insulin sensitivity kind of ties into this overflowing sink Or I'll make it work in a second. Let me think about this if you think of obesity as an overflowing sink It's like a faucet that's running and there's water gushing in and spilling out over everything Okay, if you turn off the faucet by eating correctly as we'll talk about in a minute I'll give you guys a brief overview of it That stops the sink, but the sink is still full to or actually this is how insulin sensitivity kind of pans out So you have a full sink that stopped overflowing because from the faucet off by eating right If you unplug the sink that was overflowing it's going to drain out, right? That is where weight loss kind of happens That's where the magic happens I need to continue but last thing on this slide all health and fitness benefits can be had from strength training Everything you've heard of which there are like tons of and you get all those with the least risk involved That is like mega important safest way to do things for everyone Specifics continued like I said brief if you do a lot of volume like everyone else conventional wisdom You're doing way too much stuff that results in a decreased level of intensity, which is Not exclusively but a major role in building muscle and staying healthy So keep it brief. Don't do a lot of sets. Okay, don't do a lot of exercises Don't repeat the same muscle group. Don't work it again and again and again Do it right do it light because I don't coach them on said So again intense or intensity. Let's continue on with that I do at least one set to failure when you exercise in a gym through strength training I actually do or you can just do one set. I actually do one set 99 of a hundred times with a particular exercise no matter what it is squat bench Machines calf raises forearm work anything from my forearms to my legs whatever it is I do one set to failure usually eight to twelve reps. Let's say about a minute to a minute and a half. Okay It's very important to keep that intensity Don't confuse intensity with volume a lot of people work want to work harder They don't work harder. They work should load more and our intensity drops through the floor I actually felt like into that in the fall this year. I was just training like every I was training 15 hours a week, which is like way way way too much Anyway continuing on infrequent like we talked about the four. I recommend a max Absolute max of three times a week a full body workout You probably benefit most people will benefit more from two or even one This on you the question We got a mic to him one second Yeah, I can repeat it then Define failure. Yeah, I should Thanks for asking that failure to me is I've been doing this for a long time I've been training since I was like 14 years old and the training style I do now for like seven months Failure to me is where my muscles like it ceased to work. It's not a level of discomfort anymore It's like utter failure if you can get to that cool a lot of people can't it's a level of discomfort or It's a little severe discomfort. That's really hard to achieve But I think in time most people can reach true muscle failure if you can't though That's okay. Get as close as you can especially starting off when it's new to you that kind of feeling and the intense burn from Say doing like a bicep curl. It hurts really bad. It's safe But same time because if you're actually producing less force as you become weaker Which may be drool hit on I don't like Continue on like rambling with stuff, but yeah, try to hit true muscle failure. Okay Don't just like crap out and then want to redo it again Don't redo stuff one set to failure is what I recommend if you want to do more sets That's your own thing as long as you don't want to failure. That's what really counts so as I asked you question it's kind of long-winded but Question you have question to Chris we got a mic. I Need to turn away from this power point anyway, so I just get away from this thing Yeah, I just worked out with Anthony like a couple days ago like you describe the feeling that you get like right after You're done with the workout like because I was about to die. Like I was like laying on the ground Like I was about to die, but I'm not gonna die when I was really light-headed stuff But like give him that so like you know like when you're okay. What are you talking about is? We'll say your cardio or metabolic conditions actually much better look at it when you're new to training Let's say full body in one day very intensely when you get done You're not gonna die. I promise. Take deep breaths. Okay, if you die come talk to me So When you get done, especially when you're new you're gonna be really winded take your time drink some water take a seat I probably wouldn't lay down but just take a seat take deep breaths and you're gonna be okay You're probably be sweating your balls off too But when you're done. Yeah, you're gonna feel like you'll feel like a badass to be honest a lot of time Once you feel like you're not gonna die anymore You're not gonna die them but once you feel like you once you catch your breath catch your wind You're gonna feel a lot better and throughout the rest of the day actually aerobic systems are gonna be cranking and you're gonna feel like Soar but yet kind of energized it if you do it what I'm talking about which will continue to talk about and drew will expand upon Who's a friend and personal trainer in case you guys don't know I'm drew Bay from bay.com Yeah, you'll get the hang of it you'll feel good in the next day There's no time so on is to me is like a random effect So it's hard to say training this way as they make you sore or not make you soar It's really random per person when it happens and level it happens But also as you continue on with your training like Dodger or shoot it just talked about as As like I do it now like I used to feel like he did when I got done But now no matter how hard I work I don't feel like he did anymore because my heart and my lungs and everything in between I picked up in Tandem with performing the workouts and the skill involved even with specific movements like I do okay So basically when you start out your we'll say this your cardio sucks over time it picks up, okay? And when you get done you'll be able to breathe normally and not like Holy crap or something like that it depends on Dodger's kind of a little girl. So whatever now. Yeah, he actually do really good All right moving on like I said, uh, whoa crap Twice or even once a week. I do I've done once a week for like seven months. Well, I've experimented actually I've done twice a week. I've done less than once a week. It turns out for me personally about once a week of what I'm recommending Very very well for me and probably most of you too. I believe I have about average genetics Maybe a little bit above in some areas and a little bit under in other areas Which I might get more to in a second if we have time, but I got to continue a Lot to talk about so again. I'll suck my full body workouts splitting your routine Usually results in too much volume people do it once they get more advanced If they really want to but even at that point it's not necessarily the best thing to do if you keep it full body You're usually gonna be less you're being a gym You won't you'll try not I mean try not to redo exercises Okay, don't do like a barbell over at press and then a machine over at press like this doing that twice It's the same for movement like you're just redoing the thing over and over again. It's like doing it's like doing more And more sets. It's not necessary for best results so do more about a full body and Don't split it up and end up doing like eight sets of like 15 different exercises every day You go in and then repeat with a different part of your body. It's way too much stuff to do keep a full body There are also hormone responses and they're better from doing this kind of workout if you kind of look at ancient man and Ancient man were the same But evolution we usually didn't go in and do like we didn't go and just like all of a sudden work just our like Biceps and then get done Like chasing on an animal or something. It was very rare. We worked out that way or exercise or perform any kind of activity that way It was usually all kind of together And as a result, I believe this is a matter of a little bit of debate when you work out full body There's usually a better growth hormone response and testosterone for a production is a little bit increased Which is definitely cool as I'm sure most of you guys know But don't do steroids. They're very bad. The balls are this big I'm just kidding guys. I've never do that Messing with you. Don't ever do that crap very old before you completely unnecessary to Final details and exercise kind of continuing on before I get into the books. I'll recommend you guys for further details Starting out pick it like I've on top of things. I just recommended you guys do pick a handful of movements They work your entire body Go back to back As fast as you can Without screwing up your form or being so winded you actually Perform less intensely on the next exercise Not because of the muscles you're training but because you're just so out of breath You can't continue on Dodger actually shoot. I actually kind of ran into that problem at the end Due to some other logistical things that happen in the gym. We were in like a public gym Not a private facility So handful of movements that work your entire body Go back to back But not so fast that you like screw up, you know Don't sprint the next machine or whatever you're doing a barbell. Don't bet walk over fast. Catch your breath get it done Okay, don't dig around. Don't talk Your cell phone shouldn't even be in the gym You know if you have an iPod cool, if not, don't dig with it or if you do don't dig with it Moving on equipment. I recommend good machines There's a lot of things you pick from actually body weight exercises are cool Good machines being a certain brands a lot of brands you look at them They even look cheap on top of that. They perform even crap here Okay, if you can find Nautilus machines or even Cybex most of the time Or medics in particular if you can find those they're kind of hard to find you can find Nautilus medics Cybex hammer strength those brands are good more often than not other ones like all kinds of crap Just random names in a gym. You can't even identify Stay away from them. You're much better opting body weight exercises or free weights barbells and dumbbells I'll get to in a minute, but it's just so I don't forget if you do have to pick free weights I highly recommend a book called moment arm exercise It's not too easy to find but if you go to my blog the dream lounge net and I don't make any money off this I'm just promoting it because I love the book the guy's name the author is build a Simon's a great guy I can you can zoom off now But a great book and it will really help you improve the biomechanics Behind exercise and the movements involved with free weights. It's critical for free weights. If you have access to good machines I recommend reading that book after Another book coming to mention second Okay, because it's kind of confusing, but if you only have free weights moment arm exercise is really really good So like I was just talking about books. I highly recommend this one is body by science. We zoomed in on that Awesome, this book is freaking awesome when I found this book I actually read it like in two sittings in the bookstore before I even bought it I was like too lazy to buy I was like I'm gonna read this book because it was so I sat like I'm on the ground Not even like sit at a table on the ground. I was like, oh my god like This book is so awesome because That's a metro quick leading up to the finding that book Conventional wisdom had failed me as I increased which is recommended highly by conventional wisdom As a kind of a general way to look at it doing more and more and more is like a really ingrained Concept to do with exercise and as I did more in the fall like 10 15 even more than that sometimes a week of training Our results like diminished like progressively bit by bit. I was like what the f are you kidding? I'm running I used to run half marathon this stuff every week and like swim for like hours at a time I was like, this is insane Like how come my results go down and it was just leaving like cracks in my brain as I call it And when I read this book it filled those cracks in and I was like I see the light So it was really good highly recommend body by science Author Doug McGuff big inspiration for the things in the speech Drew Bay is coming book when it comes out His blog is excellent Whatever is gonna be in its book, which will include a lot of things in the blog But also more things will be like so badass On it on its own or as a compliment to body by science and moment of exercise really good stuff As I already talked about moment of exercise is really good Read it after body by science give it's you read body by science twice before reading this book If you have access to good things I talked about if you only keys free weights Read that book alongside body by science. I wouldn't say before but read it as soon as you can or even directly after it Okay, it's important. Also go on Google. You can find Nautilus exercise bulletins. They're kind of Polarizing to most people finding them generally, but I think after hearing my speech you guys would really like to like that stuff You go to Google or Arthur Jones exercise.com. Yeah Yeah, awesome, so I'm out of things in my my blog the dream lounge net to find The Nautilus exercise bulletins if not just search Nautilus exercise bulletins on Google and they'll pull right up They are pretty long kind of abrasive, but really strong Well-written and freaking excellent, okay Okay, I'm moving on totally not totally but switching topics to go on cover a lot Proper nutrition like we just talked about proper exercise instead of just generic exercise Let's get into proper nutrition instead of just typical run-of-the-mill Speaking nutrition is burped I'm almost a brainwashed things even we've been led to believe about nutrition. Let's dig into it Before getting actually getting to it proper nutrition complements anything you do in your life But in particular exercise if you're exercising right Your eating right will you know help it immensely? Okay. That should be obvious, but just in case I want to say that It's going to support all physical endeavors that I've been talking about fat loss muscle gain Rehabilitation from an injury your overall well-being in your immune system your daily energy the how are you sleep? Everything is involved. Everything's interrelated everything that something is like completely and absolutely separate from another concept especially exercise and nutrition, okay too little or big problems with what we eat today and Some of us actually even recommended or incorrectly labeled number one's corn. All right, I guess say this Corn is not freaking vegetable. It's a grain. It's a very weird grain. It doesn't even grow in the wild and never has it's actually mutation of some weird plant that looks nothing like corn in Central America We found it and been cultivating it for thousands of years But it is totally for in our diet and everything inside of it is just like crap It can't even grow on its own if we don't cultivate it. You just it would just die out There would be no corn on the planet. It is freaking weird. It's not a vegetable Someone offers you vegetables. There's corn. I'd be like that's that's a grain That's not a vegetable and they'll argue a thing like just wrong like Google it go figure it out Okay, it is not vegetable. I was actually in my nutrition class UCF and summer a of this past summer in June and my Licensed dietitian nutrition teachers said that it was a vegetable and at that point I just fully shut off. I was like, oh my god, like That's like to her that should have been very well known like corn is not a vegetable But anyway corn permit and soy too, which is like a bean is also a lot like corn And it's very very common both of these things are Nearly in every single in almost every single food you eat throughout the day unless you're eating Like I eat because I'm God, right? No, it seriously like it is in every freaking food And even them even eating meats. You'd be like, I'll eat meat No 99% of the restaurants you're gonna go to or supermarkets the meat you get is fed corn and soy Religiously corn and soy corn and soy is just another form at that point You're still eating corn and soy corn and soy corn and soy I've heard of people that are corn fed. We're all corn fed think if you think about it Like I said, both of these are completely unnatural to your diet completely not necessary to ever eat I mean if you want to eat it for like fun or like a birthday or something like say cake with like Corn in it, which it probably will but if they're not like corn oil Like for example, you think even like a vegetable at the supermarket would not like a temp like say tomato, which is actually a fruit That so actually has corn oil on it to protect it and stuff corn seriously is in everything you eat in soy You've got to avoid I recommend as much as possible These two things in particular No role at all at proper nutrition. It can like I said, it could be in rarely for further reading I don't want to rant on on these topics, but if you want to look into further You know research for these two particular things corn and soy I don't even call them foods or things or substances to me King corn is a movie. It's like documentary that came out on PBS a little while ago Google it YouTube it you want to find it or you coup it to be on there Or read the omnivores dilemma at any major bookstore library the omnivores dilemma details it I just read a little while ago. It details these two things really really good continuing on proper nutrition to me is Always gonna follow at least at this point time from what I found no one can really Really argue with this is always gonna follow or argue with well It's always gonna follow our ancestors and our evolution like almost every single time like it's really really rare It won't okay So with exercise I talked to you guys about the advancements we've made in safety for example with nutrition There's not as many I believe there's a few but for the most part Exercise you can model loosely what our ancestors did nutrition exactly as close as you want okay awesome And people selling you stuff. That's like some new advancement I shouldn't have to tell you this but most often or not most often. It's crap. You're selling crap. Okay, it's on your corn Well corn corn is a new crap But respect our ancestors and what they again Our dietary habits evolved over the course of like two and a half million years depending on who you ask two million years A million and a half years two and a half million years. I don't know how they get that brought of a range to be honest I guess it's the way to be evolved, but anyway How are you gonna argue with that much that many millions of years of Evolution for how we it's really really tough exercise. We can improve the safety food Eat like our ancestors. Okay That's like the best advice I can give you So what does that mean exactly? Give you some quick things meats fish foul and eggs eggs in particular I think are really really really good. They're like nature's multivitamin Extraordinaire like not even forget vitamins. They just have everything in them. You want awesome whole eggs But it's important if you can get it if not whatever, but if you can find it at Whole Foods Publix or like a I think what you call it, but I get my food and I get food from it now, too It's like a Chris is Chris prisoner Chris for us. No, it's like a opt-in. I think they call it an opt-in Like Amish farm they truck in like all this really high-quality food That is grass-fed and actually free range for example a chicken most chickens are fed and chicken eggs They come out of it in them and the nutrition content reflects that they're just fed corn and soy like I talked about Chickens are fed corn and soy because in sort of fish a lot of fish farm fish fed corn and soy When would fish be eating corn and soy? Can anyone tell me in like evolution? Never they would never eat that ever It's ridiculous, but that's what they're fed and ultimately that's what you eat. You are what you eat So if you can get get products from animals that are grass-fed and free range, okay that's a lot to do with the fatty content and Everything else in the food too, so if you can awesome if not Whatever, but meats fish all eggs nuts and seeds Not all of them, but I'm not gonna get a details But some of my favorites that are really good almonds walnuts pecans Coconut is actually a seed not a nut believe it or not Brazil nuts are okay pumpkin seeds Flax seed if it's ground up or you chew it really really well Things like that awesome Vegetables not sure said non-starchy vegetables Try to stay away from potatoes Protect me vegetable, but you don't really want them we'll get into that more in a second But vegetables anything you want broccoli especially is awesome Carrots whatever carrots actually have some starch, but whatever good stuff Just stay away from potatoes, and you'll be good with veggies fruits It's hard to list out which fruits are good which fruits are not but from my experience what I've read Fruits are awesome, especially berries blueberries raspberries cranberries whatever strawberries Actually avocados are actually a large berry. They're very good for you too. Okay? Stay away from grains Corn and everything else white bread all that crap if you can just avoid that like the plague Okay, you can eat it every once in a while, but it can just stay away from grain and Beans to your health will like freakin skyrocket. Okay? No joke actually with me. I noticed in my life I'll always try to get rid of acne, and I'm not I'm not complete my face isn't perfect right now But I tried a lot of different things and a lot of like natural things too And the two things that helped me the most with acne are drinking just water or almost just water and nothing else I'm drinking lots of it, and I stopped eating grains when I stop eating grains in like September almost a year ago of 2008 my acne went from like You know not too bad at all to like Not exist on almost it's pretty rare. I get a zit at all now at like one right now I think I'm like my nose, but it just abruptly like stops and also mucus in my throat. I used to wake up every morning I guess I'm like allergic to a lot of different grains, and I'm I wouldn't be surprised a lot of you guys are too I used to wake up every morning and hawk out loogies like for like 15 minutes like more than most smokers I would we go to my friend's house I wake up and they thought I was like puking because I would just sit there hawking up flim forever and ever when I Stopped eating grains and beans this abruptly stopped. No joke Stay away from weird substances substances. I can't talk any kind of vegetable oil Freakin sucks. They're all corn oil and soy oil more corn and more soy Don't want it. I've that said olive oil is awesome for you extra-origin olive oil. It's great Olives are fruit so it's a fruit oil So I must be able to know that they think this is vegetable, but it's not all of their fruits Olive oil is great anything that's labeled vegetable oil just sucks and that's you what you get more often not at restaurants Even if they say it's olive oil When they say it's olive oil a lot of times I get say designer greens. It's a restaurant near UCF It's not olive oil. It's a mixture of soybean oil and olive oil It makes it into diluted because it's cheaper Which sucks you don't want that Again stay away from soy Most dairy and alcohol obviously I know I feel you know people drink whatever avoided as much as you can and Beer in particular. I think it's pretty bad It can raise estrogen levels Which is estrogen is like a female hormone and that actually is the equivalent of decreasing testosterone That's what you see guys get beer guts and things like that. It's specific because of the estrogen which sucks On the 10 15 cool, but it's actually really good sweet Dairy try to avoid that too The things about dairy though. There's actually got Marxist and like a lot is a blog. I'll talk about more in a second Dairy is not completely bad from everyone. I used to be really against it I still think typical like dairy just sucks. You want to avoid it as much as you can Two things though that you can eat are grass-fed milk fat like butter The fatty content and it is a lot better a lot higher than a mega threes. It's not too bad So you can eat that if it's grass-fed in particular. It's not grass-fed There's no reason he did for the purpose of proper nutrition and Grass-fed way it's okay. It's a great protein source if your body doesn't react to negatively cool Casing and lactose of sugar and milk are what's really is hurting you drink milk. Okay, and All the corn and so on it too, which sucks Like I keep talking about Primal blueprint is written from a guy named Mark Sisson. I've been talking about the author anyway and Mark Sisson wrote a Primal blueprint. It's a great book on nutrition. I don't have it with me But I've read his blog extensively as a great guy His views on nutrition are exactly the same as my own his blogs like marks daily apple comm on a site Really good stuff and his book is really comprehensive for a way to eat awesome exercise stuff in it I would tend to go with what is embodied by science by leaps and bounds But nutrition in the book called Primal blueprint awesome More specifically speaking. There's a book by guy named Johnny boat Johnny Bowden. I think is how you say it It's called the 150 healthiest foods on earth. It's a great book. It's a major book stores right now Primal blueprint you can get on Amazon probably bookstores soon. I'm not sure but again two books for nutrition like those two of our exercise You want to get Primal blueprint blueprint and the hundred fifty healthiest foods on earth? And I'm gonna I'm gonna get into some macronutrients real quick and try to finish this up and I'll take questions Protein Is a macro nutrient one of the three major ones protein and carbohydrate and fat? Conventional wisdom again, it's kind of tunnel vision when it comes to protein protein is awesome. It's essential for your body You absolutely need protein essential amino acids. You guys heard of that is heard of that Right awesome. It's it's true proteins great the thing is though I Think it's overrated people especially when they get into building muscle working out body building whatever you call it They tend to obsess over eating protein. This is pretty well known all these like the muscle heads and like Protein shakes about YouTube video with that guy who's seen that by the way the Yeager bombs and all that the video is hilarious Mom where's my protein, but it's true people obsess over this and I think there are other things that are Almost equally as important other substances to be eating red meat from grass-fed Steers for example are is really good stuff or buffalo even By something they're gonna call it. There's creatine in that that's important to eat Eggs whole eggs have all kinds of fatty acids. I think it's called anacralic acid. Don't want to say anachronic or anacralic I never get it right important for building muscle along with everything else in an egg, which is very very good for you Selenium, that's also an egg. It's also in Brazil nuts pretty concentrated. That's important for recovery and Building muscle like I mentioned earlier To help lower estrogen levels, which is kind of the equivalent of raising testosterone Broccoli and almonds eat all that you want it will lower estrogen These things are important, but they're kind of neglected and shunned in the face of protein Everybody's just like eat protein eat muscle milk eat this eat that like anything with protein in it eat You know 200 300 grams a day of this stuff. That's not cool You're replacing other nutrients you could use and need for building muscle and health with protein too much and A lot of it too is very well known to stress your other or organs especially the liver And really the benefit with an excessive amount of protein in your diet. It's not really there It's very little and when you eat a ton of it, it's just turn to sugar like you don't need it Anyway, let's move on to fat Does fat make us fat? This the logic of looking at that sentence is like yeah fat makes you fat Why wouldn't fat make you fat fat makes you fat? It's kind of the the plan words is very deceiving I'll tell you right now since October of 2008 up to this point. I've eaten more fat than anyone else in this room By leaps and bounds I've eaten an absolute ton of it all kinds of it too one was saturated saturated Why saturated everything except trans fat? Which I should have mentioned earlier I get to it in a minute, but I've eaten a ton of fat A lot of people say to that while you have good genetics For being lean. I'm not about 10% body fat. Which is pretty lean around that area I Grew up pretty chubby when I graduated high school. I weighed 198 pounds 198 And when I got into my senior of high school, excuse me, I weighed 198 3 quarter pounds almost 200 pounds right now I weigh 176 177 pounds and Then I was eating not a lot of fat now eat a ton of fat that alone should be very interesting to you guys and Going even further. I grew up of a weight. I Got it growing up of a weight on top of that my immediate family No one is lean my extended family. No one is lean. I'm the leanest person I've seen out of the dozens of people. I just saw at a wedding like by long shot everyone else is overweight My genetics are not superior for being lean yet. I eat more fat than every single one of those people. Okay That alone is important concept when we get to why in a second Fat is actually important for fat loss my opinion and opinion of many others and body by science Book I'll show you guys again that I mentioned They talk about how fatty acids relate to health and weight loss Very very well and medical doctor Doug McGuff talks about it like really really good way better than I could ever butchered up here So when you read body by science, which I strongly recommend Read over that part like two or three times Fat also needs to take up the bulk of your calories when you do carbohydrate a lot of problems Protein obviously as we talked about to you can't do it. So out of the three Need fat you take up your calories you need every day that you expend a ton of Even if you just sit down and stare at a wall a day you need that in your diet Also the only bad fat Inherently is trans fat. It's completely unnatural to a diet. I mentioned it a minute ago, too trans fat is any fat that's oxidized and like Really really overcooked. Okay, or even lately over some cases Things that oxidize easily are soybean oil and corn oil. What a freaking surprise All of oil is not too bad. The best oils to use for cooking purposes or coconut and wrap up red palm kernel a Another one too is grass-fed butter is pretty good to cook with The other fats corn and soil for example, they cook or they overcook at a low temperature when you're frying them like massively coconut and Red palm for example, don't do that. They have a much much higher smoking point, which is important for any kind of cooking frying or whatever you do I Am thirsty as a beast So again, the only bad fat is trans fat. That's that's becoming conventional wisdom now Which is awesome. Like I said conventional wisdom isn't always bad just more often than not. Okay, so they're coming around with that awesome power to the people doing that And a carbohydrate I didn't put this on the PowerPoint, but it's important to understand like I mentioned a minute ago There are essential amino acids protein is essential to your body. You cannot live without it. You would die the same goes for fat carbohydrate Technically you can live without there is no such thing as an essential carbohydrate. It does not exist in nature You do not absolutely need it Through a diet dietary sources. You can live without it. Your body uses other compounds protein a lot actually to create glycogen in your body or things like it ketone bodies and such Anyway, there's no contest about it and no debate really carbohydrate was the rarest macronutrient for 2.5 million years of our evolution as a species If you were born 100,000 years ago 500,000 years ago or a million years ago You'd be the same body you are now and you know what if you went out and tried to eat something for a week the least Common macronutrient you would find every single time without question. It's carbohydrate The opposite is true now though When you guys go to a restaurant or go home and eat something or have a home cooked meal or whatever from Publix or Walmart or whatever Almost not every time but a lot of the time all we eat is like refined carbohydrates Pastas grains beans and so on. It's a ton of carbohydrates sugar and sweets and everything high-priced corn syrup all this stuff We're eating a ton of carbohydrate all of a sudden for millions of years with nothing but fat and protein Not completely but almost that's the majority of what we ate all of a sudden now carbohydrate of the ass a ton of it It signals fat storage It was so rare back then that when we ate a lot of it or we found some of it our bodies would store fat It would do this through spikes and insulin Because the blood sugar goes up Insulin is a hormone secreted by your body to bring that blood sugar level back down from the carbohydrates. Okay Insulin is a fat storing Trump hormone. It I'm not gonna say it's exclusively the reason we're overweight Spiking it too much, but it's a major one insulin. You do not want to spike it by eating carbohydrates or lots of them or especially ones high in the glycemic index So like the straight sugar is really high five I got it cool Moving on though, I just want to advocate that carbs are not evil You hear a lot of this like low carb stuff and it's like oh Atkins and like all this crap Carbs are not the enemy. They're macronutrient, you know, they're not necessary But I recommend you eat them from good sources Lot not start your vegetables raw honey, even which is like regular honey, except it's not cooked a lot It's not gross or anything. I promise you actually find it a Walmart. Sometimes now it's pretty common Nuts anything with fiber in it like nuts seeds those carbs are cool when you eat Refined carbohydrate and especially that from like corn and soil we find so commonly total crap. Okay, and And dairy too like milkshakes and all this stuff is I mean, it's got sugar in a dry and they pump it with sugar, too It just sucks Some silly stuff I want to list off before I get to questions what shall kind of go over my time limit a little bit with Spout reduction in terms of exercise is absolutely impossible. Your body does not work that way If anyone ever tells you that advocates that they have no idea of talking about spout reduction does not freaking work as I talked about earlier lean and bulky muscle or concepts that are like Non-existent muscles muscle lean and bulky as a result of body composition not the way you built your muscle Okay, you can't build bucking up bulky bucking muscle sounds like a rocky bull mingle all of a sudden anyway You can't build lean muscle by doing a lot of reps for example like I like to advocate or Building bulky muscle by doing low reps. It doesn't work that way build muscle most effective way possible which was body by science my opinion and You will be do yourself a great favor Try not to do one of the other it doesn't work that way you can go for that goal But just understand it muscles muscle. Okay, very important There's no magic pill that's ever gonna be created to save us from a poor diet If the way you eat sucks, you can't take some concoction of pills to fix your diet It does not work that way totally impossible. You can't do it. It's never coming around Hate to break your heart. You've got mess the messenger of bad news, but it's not coming don't ever hope for that Strength training not being for women. This is like to me totally silly and ridiculous We are all human beings our bodies work almost the exact same way regardless of gender Strength training in particular for women is really really important because naturally they have less muscle than us like Nine out of ten times there's an article on body by science.net the homepage of that book talk specifically why women need Strength training. Okay, and there's only one of you in the room right now. There was there is one. Yeah There's one girl, but strength training is Proper exercise that goes that applies for everyone involved not just guys not just girls everyone. Okay I'm particular. I say that because it's so often at least in college. I see girls that are like as I recently saw them Saw them called the internet like a blog cardio bunnies Girls that go to the gym did nothing but hop on elliptical or a stair master or a treadmill and that's it They do they're just they shy away from the stigma of strength training that'll get them bulky or some weird crap like that Which is completely impossible. They don't have the ability to do that Most girls you ever meet your life will never get as big as you are even if you're a scrawny little bastard Okay, I guarantee you they do not have the ability and if you are that person know that you do have a pretty good genetic potential Regardless about crap your genetic you're looking right now. You can build it. Okay, it is possible Maybe not to some ridiculous level, but you can add a lot of muscle As I mentioned earlier intentionally burning calories through exercise totally not cool, and that's just promoted by cardio In short the machines has said body by science kind of lie to you like when you go to a gym Hop on elliptical ask you for your weight. It's asking for your way to calculate your resting metabolic rate Or how many calories you're gonna burn if you just stood there and watch the guy on elliptical Okay, so the tell it get in your weight and it tells you you burned 200 calories a hundred or more those calories And say 30 minutes were would have been burned already just looking at the guy on elliptical Okay, burning exercise burning calories through exercise. It's just not that many we're we're not Built that inefficiently so as we would just burn off our fat stores like really really quick Okay, also people that really get into burning calories like I used to be into even if you burn a thousand And that's a shitload. Let me tell you now if you burn a thousand calories to exercise like that is an incredible amount Each pound of body fat stores over about 3,500 calories That's enough for most people in this room to run a marathon and then some on that one pound of fat Think about that next time Hopefully not you but somebody you know goes and runs five miles They're not even gonna burn close to a pound of body fat off and they do that all week long The repetitive stress in your body just heavily outweighs The calories burn a much better way to burn calories is if you want to stick with that concept is to build muscle Okay, eat a little bit less control how much you input instead of output Much much safer also steady-state a row back at aerobic activity and cardio as I call it or everyone else calls it too It destroys muscle if you do too much of it or even a little bit of it You're basically tearing muscle because exercise is damaging and you're not stimulating to stimulating it to grow This slows your metabolism down over time really bad idea and The real cause of obesity is not being sedentary I'm not recommending you guys like never go for a run again in your life or next time you go to the beach You're playing to principally football use said there because like you're afraid to run or something like that That'd be weird But being sedentary to me is not the real cause of obesity the obesity epidemic It's eating too much way too many starchy foods way too many too much carbohydrate and people doing now tons of very ineffective or counterproductive exercise or activities they want to call exercise like Take this way if you could take one thing away from this speech It's a cardio is gonna actually not help you at all. I got him in It's not gonna help you very much or at all for losing weight or toning up It's very important Finally a Cholesterol, I'm not getting into some running out of time. I want to be questions actually Cholesterol is not inherently bad for you to think that it's gonna clog your arteries by eating it from an egg or some other meat It's in go straight to your heart kill you It doesn't work like that. I'll tell you that right now. Your body does not Take in foods and do that to you. Okay? What actually does cause rises in cholesterol and decreased heart health are trans fat and inflammation from spiked insulin carbohydrates You can avoid trans fat the rest of your life and spiking insulin levels too much your heart will be awesome Okay, cholesterol is not the enemy Neither is it's twin brother evil twin brother saturated fat These things are both in our diet for millions of years and your body understands it very well And your body actually makes a ton of cholesterol every day and when you eat some that actually Decreases the amount it compensates Real quick kind of quick pitch for take questions I run a blog of the dream lounge net sure most of you guys know about it by now I'm also writing a book my second book ever called dream vitality It will expand upon all these concepts and the way I see them as I just told you about Much better than I did here in a short amount of time I did my best but in a book a lot of time if you sit down and work out the concepts I've told you about in a way that you guys will really understand very well at least I hope so and And That was my speech. I don't think questions. I don't clap yet because I know you're gonna write Questions and then I got to end my speech for other speakers of the day What you got? I'll try to make this quick. I'm really nervous, but I got to tell you that was incredible I've never seen anything like that and I was really beating myself up But thanks, I'm gonna say I'm not gonna be afraid to do this, but you deserve a standing o I Thanks, man. I I appreciate that a ton that means a lot to me Cool, what you got? Yeah, I just have a question about full-body workouts go for it I understand the benefits, but I don't what I don't understand is like Um, if you're doing that as opposed to like split training Yeah, and you're just doing like one set per muscle group Yeah, for example like if you're doing overhead press for shoulders. Yeah, then how would you significant? significantly hit the rear shoulder muscle I mean you're back your round boys and your traps the lats and all that Think about the thing about full body like I said if you just take this and maybe drew can get into this more this question He'd be answered answers question real well It's that if you split your routine up and you're doing one set the failure What are you gonna do go to the gym four or five times a week do one exercise and leave? That to me is like just really ineffective at your time Excuse me gross But I like I said if you go in the gym, let's say a typical workout for I know a lot of people Let's split their workouts is like shoulders and biceps or something like that If you're doing if you're working out how I recommend or Doug McGuff body by science medical doctor recommend You would go in do one set to failure of exercise like an overhead press With your shoulders and then you do like a bicep curl and that's it you'd be done That just seems really Ineffective just walking think about how many times you're walking out of the gym to work out your entire body throughout the week And like I said our ancestors worked out they never worked out just their biceps They would never just go out like do some activity like this and then get done. They would use everything Not that you have to do that all the same time through some functional movement But is this your body responds better hormonally when you do everything on the same day? And then you allow a lot of rent not a lot But a proper amount of rest in between your next full body workout rather than trying to juggle and bend on your own with your own Your own insights which are often kind of sort of short-sighted for yourself because you get too cocky with things At least I do If you should basically if you try to juggle like recovery work for your muscles You're just gonna screw up if you do full body do one day Wait do it again Wait do it again. Keep it simple don't over complicate things Does that answer your question those like a lot of stuff? Next or where's peanut where if yet? Let me keep the mic moving around Let's say you can't get to a gym What do you think are the best forms of exercise like at your house or something? Drew Bay can ask that question money. He has all posts on that when he speaks remind Remote asking that and he can pick it up good. I'm trying to end my speech quick Okay, cool. He can nail that I assume Yeah, yeah, yeah, what you got? Yeah, I noticed you but you spoke a little bit about The differences between men and women, you know, but yeah A lot of stuff about increasing Increasing estrogen and testosterone and all that stuff. Yeah What do you think the differences should be between a male dad and female dad? There are some I know I think Marxistians written a little bit about it if anything I think One reality for millions of years you probably wouldn't the men and women gender-wise when meeting too differently from each other So I don't think there are a whole lot of differences. I mean there can be for certain circumstances like pregnancy and such or even maybe like menopause things like that If anything though just understand that like it's important for both of you Not for men and women to not eat foods that raise estrogen levels That's just unnatural for everyone women actually more dominant with the progesterone. I believe it's called not estrogen So if they eat a lot of grain-fed foods You know what you talked about this was Oprah a while back Green-fed foods and soy and beer and things like that which college girls I see out I've seen out a million types in a row. They don all these things and They just raise estrogen levels for the roof and that's the equivalent of decreasing testosterone of which men and women both have quite a bit Mike Mike Mike Sweet and you know Part of the reason that a lot of girls are developing younger is because of that effect of the grains on estrogen levels and With testosterone testosterone affects libido in women Yeah, you don't want your girl eating a diet. That's gonna reduce. We don't want that especially this event So obviously you don't want them to have as much testosterone as man But yeah, they need to have a certain amount their testosterone starts dropping and Their libido is gonna drop which is also a benefit of exercise to women if a woman exercises regularly She's not just gonna have a better figure But she's gonna have a higher sex drive because it's gonna keep the testosterone within what's a good range for a woman to have Exactly. It's all about balancing homeostasis and keeping it all the way It was meant to be if you were born a long time ago Okay, one more question and then we'll get drew up here and he can answer just about anything I can obviously he's on more experience and then I can also hop back up if need be okay All right, um, you were saying about how soy is really bad And I researched on myself and this kind of a question and statement type thing Yeah, I go doesn't so I also have a lot of zytoestrogens Which are very bad for male testosterone levels to begin with I've heard I haven't looked into hormone levels too too much I have every talking about I Want to say you're right, but I'm not gonna like go ahead and like verify that I'm not you know Well-versed and everything in the world, but there are a lot of there are multiple like versions of estrogen like Testosterone too and everything so it's it's complex, but you're probably right if it doesn't belong your diet and you eat it and your man Or woman there's no telling what kind of effect it's gonna have in your body corn and so I'm tickler you have It's just there's no telling what kind of effects are gonna have it's all interrelated It's not separate and everything's Everything's connected. You can't disconnect things like that. Okay. I gotta get off guys But thank you for your time drew bail tear it up and I'll help him to needs it You