 Tell me how you really feel Cuz I just want to feel with you black girl. Tell me how you really feel. I just want to keep it real with you Yeah, I want to live better better. I want to love better sleep better. Yeah, I want to feel so aligned Sublime One time for elevated rhymes two times for showmanship three times for black hands and land ownership revolution I bring to you where the rain bling to you nissy blues and war tunes singing to you I am the rebel without a pause no applause trust me I am Chuck D getting mine off many fools they clock watching my moves and I needed to reappraise a little flavor Took some time off now back Jesus black be the slumber and unborn all could occur in the curtain until I'm the rose that rose the extra spores and Rosetta stone still yelling to do a megaphone always Repping baby forever home. I'm the park calling the kettle black. I am the flame keeping the kettle warm I'm the blame for the Renaissance. It's cold. I'm writing recited with your feathers on I Love you and writing recited with down feathers on that mean that shit cold And I'm the coldest listen. It's the message right here Black boy. Tell me how you really feel Cuz I just want to feel with you black girl. Tell me how you really feel. I Want to keep it real with you. I want to live better eat better. I want to love better sleep better Yeah, I want to feel so alive Y'all give a round of applause to this band right now. What's up? What's up? What's up family? Somebody anybody, please let me know if I'm coming in Loud and clear but um, welcome welcome back We we're doing a double header You know yesterday we had on Maggie the substitute teacher today. We're joined by mr. Kirk Anderson and I'm excited about this conversation. You know he uh, he reached out to me at a very Pivotal time, you know, I'm gearing up for our June 24th event in Atlanta, Georgia Called the hundred we'll be trying to get to the core of how to repair some of the rifts in our community particularly as it Relates to the black gender war. So if you haven't already, please copy your tickets But with that being said, this is gonna be my first In-person event in a while and when I say in person event not like an event But like an event that I'm hosting and that I'm putting on so I Want to look good feel good while while I'm giving my Ted talk Wow, you know We're gonna engage in a fireside chat and the networking portion You know, but for me, mostly it's about feeling good. I've always relatively looked fit Whether or not I was fit was a different thing. So, you know, I'm really excited about picking Kirk's brain about What it is that we can do to make this black Generational health journey sustainable You know, it can be very very difficult for people and I think particularly black people to Become fit or become healthy and definitely maintain health We can talk about food deserts. We can talk about, you know generational habits You know, our parents ate a certain way and they taught us to cook a certain way and now we eat and cook a certain way And now we look a certain way and feel a certain way and we have the remnants of those things passed down So high blood pressure diabetes heart disease and You know, as we know health is wealth you you can have all the money in the world But if you aren't healthy enough to enjoy it or live long enough to enjoy it You might as well have been broke. So like I said, I'm super excited to pick Kirk's brain About some things we can do some realistic Sustainable things we can do to get our lives together Kirk has a story about how he was able to do that for himself. So, you know, we're hearing it directly from somebody who can you know speak to the pitfalls of Unhealthiness when it comes to eating when it comes to exercise and somebody was able to dig themselves out of that that hole So I'm super excited We got our first super chat Angel appreciate you my brother We're going back to the king and queen system Absolutely, absolutely, and you know one of the things I'm interested in and part of the reason why Events and things along those lines will now be my focus is repairing the community, right a lot of our dysfunction as it relates to The relationship between black men and black women it stems from our generational trauma It stems from some systemic things and I think for us to only just talk about What our women are doing wrong what our men are doing wrong without getting to the core and getting to the root of What's wrong with us? I think it's doing the conversation at this service So conversations about money conversations about health like tonight conversations about Psychology I Think are going to be vital For us to really change things around particularly for the next generation. So Without further ado. Oh One more so I got We Sorry to you brother for becoming a member. Thank you so much for supporting the stream But yeah, so without further ado I'm gonna bring up the man to myth legend. I would guess for this evening. Mr. Kirk Anderson I Absolutely and again, I want to I want to appreciate you publicly for reaching out a lot of people They see what it is that I'm doing and unfortunately, I think they minimize it to just men and women conversation But for whatever reason you saw the bigger picture and you saw how you can contribute to what we're doing here So, thank you so much and for for the people who might not know Introduce yourself briefly. I try to do my best in the beginning But like what what is your elevator pitch when people are like, what are what are you what it is? What is it that you do? What do you come from no nine? All right, so I'm 49 years old I'm an internal audit manager and certified public accountant. So I don't look like this normally, you know I have a professional job and I'm a former fat person, right? I was once lost 65 pounds and promptly gained it back again and transformed the second time to what you see here I was pre-diabetic crazy high blood pressure. Everything was a mess. And as I said, I'm 49. It's not like I'm young This only happened four or five years ago and I'm committed to in the global pandemic on Obesity that is obesity rather and it's particularly dangerous in the black community, which I'm a part of and Looking at your show. Yeah, to me. It was obvious. I don't know why it's not obvious to people that you have It was pretty clear just reading the description, right? But yeah, because again, it's the black community. It's not black men or black women like children it's all of us so to speak and The health problems that we have disproportionately affect us, right? Many many reasons for that. I tried to focus on more solutions oriented How do we fix the problems so to speak? Yeah, the root cause of it is a lack of knowledge in many cases It's not due to laziness or secretly eating. It's just literally lack of knowledge You don't know what you don't know some of the things you think might be true or just not true and Then you need to acknowledge this and go seek professional hub, which is how I transformed I didn't just do this on my own, right? If I like to say if you're being sued in a court of law You wouldn't just read a book about law and then go represent yourself, right? You hire a lawyer It was your wedding day and you're a lady unless you really know what you do with you here You probably got the hairdresser to get your hair done But for some reason and I was guilty of this myself I felt and I'm a smart guy into a very good school. I'll just Google this and I'll just figure it out But I had technology and this after spending thousands of hours literally I think knowledge that I didn't fully understand what I was doing I was just pure luck I stumbled upon this lady in the gym So they're gonna step back. There's a long elevator pitch I was on the beach in South Florida. I just moved there and I literally realized I was literally the only fat person there No, I was first I'm like maybe these guys in their 20s. I'm like, okay. That's why I think guys in the 30s I'm like those guys are like teenage kids. I'm like, man, those are grandparents Everybody here is limited me. I'm literally the only fat guy here Between that and the doctor diagnosed me as pre-diabetic. He said he were you're this close to diabetic I was where on the range. I was I was at the end of the pre-diabetic range So that scared the hell out of me So started working out. I already had a good idea about eating healthier But what really I got really lucky there was this lady in the gym It looked ridiculously fantastic and she had this cap that said I FBB and on a hunch I asked her does that stand for international Federation of bodybuilders and she said yes, and she competed in the bikini category So you have to imagine somebody that looks like cover model pretty with the body to match You can envision somebody looking like that, but then after do you coach people? She said yes I was like, can I hire you? She said yes and the rest is kind of history And now I just tried to give back, you know, because there's a myth over there that I that guy over there That's overweight. He just doesn't care. No, he tried I tried or that lady over there. They tried to just literally It's like I had a sledgehammer. I was trying to cut down a tree and she gave me an axe same effort Now I say chips flying. Damn. This is working. Let me keep whacking the tree. That's very motivated to keep hitting that tree Now I'm trying to help other people give them an axe or they're stumbling on the dark So here's the light switch. Just turn it on. You don't need to understand how electricity works You just need to flip on the light switch, right? Keep it simple Absolutely, absolutely one of one of the shows that I saw a while back that stood out to me It was called fat to fit. I don't know if you've seen that show. Yes. Yeah. Yeah. Yes. Yes and and the reason it stood out to me is You know, you have people typically people who work in that industry have always been fit, right? They've always been athletic. They've always played sports. They have good genetics in the whole nine But for them to subject themselves to getting fat and then trying to work back to try to understand the psychology of people Who are not, you know from that, right? I think was really profound. So as somebody who's gone from fat to fit talk about the psychology of Being overweight being pre-diabetic like what is it that? Mentally blocks people from changing their habits and ultimately changing their life So in hindsight because I'm writing a book. So I've been a lot of research on habits We tend to think of it's just willpower. I need to use willpower motivation desire that person. It's not the willpower Right, what the research shows is willpower is the least important part of changing a habit because you can have all the willpower you want To study when you were a kid, right? But your will power to play video games was much more effective, right? Or will power to go play basketball Significantly more effective than your will power to stay home and do the boring study stuff, right? Right. So willpower is least effect. What you have to do here is make the good habits easy to do and your bad habits Harder to do Right. Also, you need prompts and cues to remind you essentially So for example, I packed the gym bag the night before it'll be in the car This wasn't some master plan so to speak, right? But I now know how psychologically was effective because I'm at work. You're ready to leave work I don't have to drive home because once you got to drive home now There's a risk of you never leaving the house Yeah, and there's the time of driving home. There's time. You know, it's amazing to me don't amount of business trip Just parking the rental car going inside the hotel Walking down the hallway giving an elevator to a room to grab the gym bag that I packed to leave or to change To then go back down to drive to a local gym like a planet fitness that's like 20 30 minutes and When you're busy, which most of us are those 20 30 minutes they add up 20 minutes here 20 minutes there and they're like I'll man it up time so I started to try to save time by Repacking things hence the gym bag. So now I would just go to the gym and wherever you live Which ever gym is the most prevalent particularly closest to where you work Or if you own your own business where your business is or To where you live, that's the best gym for you It may be other gyms that are theoretically better But yeah, because if you're home like today before all of this I went to the gym, right? It was easier hit couple things along the way stuff that whole who's bought some food got the car wash Got back here in time to change all these other kind of stuff, right? Now if it was the one-off gym that there's only this one gym and it's in this special location Maybe I couldn't go to the gym today So you want to make the good thing you're trying to do as easy as possible and the bad thing more difficult The bad thing in this case is we're not working out or let's say eating, right? There's this principle in accounting all the sunk cost principle once you've spent money. It's gone So I buy a box of ice cream cake sandwiches. He can't buy one So I'd have a cheat meal of one or two but that leaves like four in the box Right, so now to devour these later or tomorrow or the day after tomorrow So what I would do when I was couldn't control myself. I would just throw them away now That's a waste of food. Yes, but that money is gone. I can't return them to the store But what I can do is ensure I don't eat them tomorrow or the day after tomorrow, you know And at that time especially when I'm trying to transform I can't afford to be devouring a box of ice cream cake sandwiches now I can do this and I will still look the same but back then I couldn't afford to be deviating too much So again, I'm trying to put controls in places my audit brain thinking to reduce the risk of me deviating too much Right again, like I said, it's the gym bag is pre-packed. It's there. It's ready to go. I've no excuses And I started meal prepping because I want to give him this great piece of if tomorrow morning You don't know what you're gonna eat for dinner You're gonna eat bad because when dinner time comes around you're hungry You're just gonna get whatever is available either at your house or most likely Yeah, yeah, that's my problem Weekends are meal prepping and almost minus beef. You can eat for everything, you know I meal prep my spinach my broccoli my chicken my shrimp. I mean for everything literally my egg whites There's literally nothing you cannot cook in mass quantity minus beef beef doesn't heat up that well I find but everything else you can cook it load it up And then you just heat it up and it tastes just as good as if you just cooked it because some people like I won't taste it. Yes, it will will taste just as good. Your taste buds will not detect any difference The other thing I started to do eventually was tracking. I resisted tracking for the longest time But then I had this epiphany one night. I was gonna go to the comedy club Which had a two drink minimum and I'll get two glasses of wine until some weight I was nice on the time I could order two glass two bottles of water So I'm there in my town house at the time I was renting this town house and It clicked to me. It's like, you know what if I eat less rice and I work out with the alcohol I can balance it out so I can still hit my same Macronumber macronutrients is like protein carbohydrates or fat. It's called a macronutrients So it's like I'm replacing the some rice to drink the wine to to not have a bad effect Let's say but you can only do this when you're tracking It's like if you're to jump in your car now in Atlanta, you say you want to drive to Louisiana, right? You have no speedometer no GPS No gas gauge, no radar detector. You're gonna run out the gas get lost get stopped because he's feeding first You'll never make it to Louisiana, right? Unless you're already know where you're going. That's what tracking those people think of it Oh, it's restrictive. It's restrictive. No, it's liberating you Because if I'm gonna order two racks of baby back ribs or Applebee's which I which I do That's a now I eat like 3,000 calories a day because my body can handle that But I don't feel any guilt because when you're going back to the psychology when you're overweight Getting this vicious cycle you eat bad or you drink bad, then you beat yourself up The next thing you're like, ah, I should have limited myself to two drinks or one one burger Instead of this at that and then you like screw it up out the hell with it Then you fall off the wagon and then you go on a bender But maybe it's a food bender versus an alcoholic then depending on what whatever your vice is You just say it's all messed up to hell with it, and you just just get lost, right? That's where our good coach comes in they can help bring you back to reality and say no, it's okay You only did this much damage blah blah blah blah blah blah That's another mistake, you know, I kept doing in the past trying to do it by myself What I said no man is an island Just think of all the knowledge you have now with YouTube imagine you giving advice to somebody brand new right in 30 minutes You could probably tell them things that would take them a month two or three months to figure out to learn Yeah, this is true. Yeah, you know, we all learn from people our friends parents Teaches that's why you went to school to learn because you don't come up with a new norm everything, right? And it's not always effective to sit there and research things Every society has elders that can pass on wisdom as a professor at Notre Dame told me his wisdom is Things he screwed up with and he's telling us so we don't screw up the future, right? That's wisdom. He said somebody make a bunch of mistakes learning from them and passing it on to you So if you listen, you don't make those same mistakes, right? But the psychologist is fascinating again. We're relying think of the nearest resolution. I'm gonna get in shape Wait, blah blah blah the gym fills up and then couple months later. You see the same regular group of people All those new faces are in January. They just slowly Flitter away basically, right? It's not because they didn't want to do it but they're just relying strictly on the desire the motivation the willful and The research shows that it's not enough. It's not enough, right? It's nothing. You need a plan Problem and analogy or an example people can relate to yourself Some of us want to use less of it in the morning perhaps right now most of us use a cell phone as an alarm clock So it goes off you reach and you grab it. So now you have it in your hand, right? So what are you gonna do? You're gonna use it You're you're trying to stop doing a thing But you just made it easy to do the thing you didn't want to do so solution by a $5 alarm clock Put the cell phone on the dresser the alarm clock goes off you turn it off or hit snooze But now the cell phone is way over there So you really have to want to go over there and make a consciousness I'm gonna do what I said I didn't want to do which is grab the cell phone to check Instagram or check text or whatever Right, you're trying to make the bad habit harder to do. The other thing was you need to reward yourself I mean not reward like and I worked with all this this week. I need to splurge with ice cream. No, but thus Reward yourself saying I did a good job So when I wake up in the morning I say when I get out of bed today is going to be a great day It's just a simple thing and it's amazing how it makes me feel good during the day Especially on days that got some difficult meetings or something with some audit customers or whatever It's subtle little is like you're trying to play these mediate Jedi mind tricks on yourself, right? right and Yeah, those would be some of the main things I would say Making things easier like supplements right supplements only supplements granted, you know, they're not magic pills and potions But visually I would have like I have some supplements over there Part of the kitchen that I will see them in the evening to remind me to take them And I have a habit of I move them forward. So I know I take them so I don't need to remember Did I take it? They're not take it. I physically move the thing So let's say in your office or your house you have a container that as I know cookies or sweets or something, right? When you keep visually seeing this thing you keep sending a signal to your brain to go over there and indulge If you just move it and put it on the cupboard on the need somewhere in your kitchen You're less likely to do it or if you have to get in your car to drive to go by this thing that you really like Yeah, you have to really want it to do that But if it's just there in your house, you're just gonna grab it, right? You cannot rely on willpower eventually it'll break under the torture That's always tell people. Yeah, do not rely on willpower to resist things Yeah Absolutely, so for the people who might not have Access to a trainer access to a coach How can they Slash what are some resources that you would encourage them to take advantage of until they maybe gain the financial ability to reach out to somebody and Actually have that accountability that it sounds to me is that the core of being successful in this like Being truly successful is having that person show you how to turn your hammer into an axe So the people who can't afford that what would you encourage them to do? So the easiest thing is YouTube the tricky thing with this would be there's a lot of garbage out there a ton of garbage over there So for example These are where you got to use your critical thinking right and sit down and Accept that you're responsible to try to not get tricked by these people So when you see somebody saying you can lose 30 pounds in 30 days seven pounds in seven days It's too good to be true, but these people know this is what you want to hear They'll have pictures perhaps fake Photoshop whatever they can even fake the videos now We'll see a guy or a lady doing this incredible transformation Right, but unless you see them live doing stuff It's most likely fake or again. It's very misleading. Perhaps the guy is on steroids So even if you do exactly what he says you cannot look like that. It's just an impossibility All right, I remember my second coach explaining this to me He is like listen that guy's got elite genetics a bunch of steroids. He's a professional He only does his eat sleep and train You got a job you miscard you you don't that guy never misses cardio day never right you wake up late Or you got a meeting what are you too tired you you miss some days, right? so Setting realistic expectations and losing 30 pounds is in 30 days is nonsensical Typically you lose one to two pounds per week of fat safely Now if you lose two pounds a week, right in three months You're noticeably different. Let's think about that's 12 weeks That's 24 pounds if you can't imagine being 24 pounds are not the scale that on 24 pounds But I mean the ski if it's all fat this 24 but you have to imagine it's fat not like water weight I didn't lose any muscle because you're eating enough food blah blah blah You will look noticeably different. That's three months If you extrapolate that to three moments that's six months. You could lose 48 pounds You're dramatically different of fat Dramatic and you probably gain a couple pounds of muscle as well, right? I'm assuming you're a newbie or what have Yeah So the free stuff YouTube I would say that uh, I I'm very realistic with what I do so I don't I don't promote the nonsense of 30 pounds in 30s nice kind of mumbo jumbo nonsense So my youtube channel you can trust and there are some other people like Lane Norton He's pretty good Renaissance periodization those are two off the top of my head that are pretty good Uh, but the vast majority of the stuff out there is nonsensical again if it sounds too good to be true like Waste trainers. I remember doing a video in waste room They make you sweat more, but it's like having diarrhea when you have diarrhea The scale goes down, right? But once the diarrhea goes the way you get your fluids back up the scale goes back up That's what that's all the weight trainer does right? It just makes you sweat more, but you're not losing any fat Right, so when I see people in the gym with the stuff and the sweating blah blah blah I'm like, yeah, you know I used to fall for that nonsense too But it's exactly that it's nonsensical if you just google waste trainer you'll find Doctors pointing out how it's nonsense trains and you'll find other people saying oh, it's great. It's fantastic But you got to use your critical thinking if it sounds too good to be true It probably is and some of these companies are so good that let's say you google xyz supplement That company will create a second website Without their name Reviewing a bunch of products and they will recommend xyz supplement and you think oh my this is independent No, you've never heard of this website, right? You google this website and you've never heard of it It's not legit. You want to find a website that sounds like it's reputable like a reputable magazine Something of that nature and even then you got to be careful You don't want to find several places saying like for example, it's multivitamin I take foreign It's not cheap But it's nsf certified with good manufacturing practice and it's used by the us olympic team if you were Rightly you will not get tested positive some thing that got in there, right? So their stuff is legitimate. So there's certain Standards on says supplements gmp So it's an independent body that certifies that this was manufactured Most likely what's in it is actually in it because the supplement industry is the wild wild west It's not regulated by the FDA. I've heard that. Yeah Lot of garbage out there A lot of I remember this pre-workout supplement was taking made my liver enzymes go up Well, this is what the doctor and I think because when I stopped taking it my liver enzymes came back down All right, because you don't know what these people are putting this stuff, right? They can put all kind of crazy Some of these people are sued they they shut down they started up again with a new name You know, it's uh can be kind of scary, but YouTube is a great place to find Good stuff like I said my stuff is limited good Lane Norton is good and you can kind of tell right when you go there and these people You can google them and find more information about them and you see they're official I mean if you go on my linkedin page, you'll see yes, he does have a job as an auditor He really he really does all this stuff, right? So I do have a full time job I'm not aside from me coaching people online, right? But some of these other people they they just look the part you alluded to earlier The people who are when they did the fit the fact to fit thing, right? Yeah, yeah We call trainer out there who looks fantastic if they if you clone them they couldn't coach themselves Because from a young age they've always been doing something what it was soccer basketball football whatever On and they've been coached and most likely they have good genetics as well. You alluded to so they grow up and they look really good So the typical person like that they truly don't understand what it's like to coach somebody who's not like them right So if you you find that they give cookie cutter programs So that's another thing if you go online and you see a program that says Okay, you're a lady do this thing and it Disapplies to any woman or any man. You should again think as I said this doesn't make sense My aunt is 54. I got a niece that's 22. How can it apply equally to them? That doesn't make any sense, right? If you're six foot two to 50, how can this apply to a guy that's five six one 65 again? That doesn't make any sense. You cannot be both eating the same amount of food You both should not be doing the same moment the same exact exercises the same exact everything again You should stop and think yourself. Yeah, these people are probably trying to trick me He kind of got to go to it with a skeptical mind I mean some of the things I may say may be wrong right not because I'm trying to do it on purpose I made a mistake or Something I thought was true is not true, but you have these people there. They're actively trying to mislead you And they're very popular, right? They're very showy So What'd be a good one? Exercise loves your fupa. You know what a fupa? Yeah, yeah, yeah for You know exercise that makes that go away. There's no such thing When you cannot spot reduce fat from a body part So let's say I want to this lose fat love handles. There's no exercise that will make my love handle fat go away Right or you want to get rid of bra fat? There's no bra fat exercise that makes it go away When you are in a caloric deficit and you're losing fat You lose fat all over your body and eventually the bra fat will go away your back fat will go etc etc But you cannot medically see you cannot spot reduce fat from a specific body part. That's science fiction When people are selling your programs about yeah, man, you want to get rid of that blah blah blah again That's not realistic Just it is what it is, right? If you think these are if it sounds too good to be true Then it probably is it probably is so How do you feel about? I'll put it like this one of my Issues even when I played football back in high school I never really took supplements I never really, you know I don't know if my diet was great, but I I couldn't get in the habit of taking the creatine and all the extra stuff that some of the other guys were taking Is that stuff like vital to seeing the results that? You know, I would want to see as a man or do you think there are ways Around that or should I really get my vitamins together and go to gnc and figure out what I need to supplement Vitamin d and things like that So the first thing is they're definitely not vital. That's the critical thing The reason they're called supplements is because they supplement But people tend to put them at the top of the pyramid or at the bottom thinking Ah, I can't lose weight or build muscle without my supplements. No, this is this is not true 100 years ago You had guys with impressive physiques ladies of fantastic most of our grandparents Granddad and grandmother they never went to no gym They for sure as hell weren't getting any supplements and they looked pretty good, right? Supplements are definitely not vital or necessary What I will say is a good multivitamin is a good thing to start because with salt depletion Foods aren't don't have all the things they used to have let's say And the typical person is not eating a balanced enough diet to get all the minerals and vitamins that they need You know, I eat vegetables every day. I eat starches. I eat meat. I have a very good diet, but I still Multivitamin, right? And in our community we tend at least for the men for sure do not like to go to the doctor, right? This is a problem. So I do my annual physical. I do my annual two times a year I don't do it one time. I do it twice same thing with my dad and You don't want to sit there and guess Like you don't want to guess do you have what's your blood pressure? You don't think oh, it's okay Well, let's let me have to do something got it tested to know if it's actually okay or not, right? And this is unfortunately why these statistics are so terrible for us right not likely to go to the doctor, so African-Americans for example 30 more likely to die from heart disease than None African-american, right or 40 more likely have high blood pressure And then they're less likely to have that pressure blood pressure on the control Or 50% more likely to have a stroke has compared to non-african-americans, right? So these are terrible statistics You know, it's not like it's slightly worse. It's dramatically worse, right? So a good multivitamin, but you do you do not need creatine does creatine work? Yes, it's the most studied supplement in history of supplements, right? It will help put on some muslin sense that it's drawing more water into the muscles You know your body is mostly water it will draw more so you you know your arms may look slightly bigger or something Right, but it's definitely not essential at all So what people tend to do is they tend to want and I used to be guilty of this myself We focus on all these little things like oh, you know, I got to make sure I get my pre-workout in our I got to eat right right after the workout or I got to take a cold A cold bath for you not to get inflammation out I got to take this special supplement or do this special thing But they're not covering the basic things such as getting a good night's sleep If you're trying to gain weight as our gain muscle or lose weight and you're not sleeping It's almost impossible to do this Right the sleep is there's all saying if you cheat and sleep or twin sister death will adventure Right if you get a short sleep say less than five hours or five hours per night It increases the risk for high blood pressure 350 to 500 percent Wow, that is crazy Right, I know when I had high blood pressure if I had a bad night's sleep It would become even higher the next day because I had to be testing it at home right And for those of you out there getting five six hours a night to sleep. This is It becomes a chronic problem and you're slowly creating other problems dysfunction Hormonal dysfunctions like ghrelin and leptin the hunger and satiety hormones. They don't work well when you're Sleep deprived right and when it is sleep deprivation studies, they're reducing people down to five Oh, so you have people there and I used to be one of them running our own personal sleep deprivation studies Right in our own homes. Unfortunately So what ghrelin and leptin does right is Satiety on your brain will tell you you're full stop eating Now when that hormone is not working right your brain doesn't get that signal. So you keep eating or The hunger hormone when you normally be in control of yourself You're not and you tend to also create carbs Like once once I became consciously aware of this I would notice if I had a bad night's sleep I would just crave fruit just want fruit fruit fruit because I love fruit Right crave sugar things grapes cherries, whatever That's something to avoid as well So a long-winded and answer to your question about supplements is you do not need them a good multivitamin You only get one thing get a good multivitamin. I say good multivitamin Because when you go cheap on supplements you get crap I remember years ago hearing Listening to interview the guy I worked at the waste sewage facility and he said the number one thing they see Are pills that I can tell and the number one pill they see it was centrum And they said he knows that I could read centrum on it, right? Yeah Just to show you said it was like squalling a stone. You said you'll just pass right through you So do not go cheap on the supplements I would say again do some research on them a good rule of thumb to help people because I know it's overwhelming at first You want to pick up the bottle or container? Whatever it is and look at the back if you see words you cannot pronounce that you've never heard of just google them You'd be surprised what you find out. Maybe it's nothing. Maybe you say oh, it could cause this could lead to that blah blah blah Like you type the word in and say bad or could it be bad and you just see what pops up, right? But if you got to say a whole foods generally speaking anything they're selling in there Particularly like some multivitamin is most likely good And again, you can just take it. You see the name Garden of life or whatever google it He's just type that type bad to see if anything bad pops up, right? So when once pops up at a client they were doing some kind of a drink I never heard of it. I just typed it in type bad. I saw they were sued Right. Wow. Yeah, they're being sued and this this this is for the all kind of craziness. I just Take some screenshots and text it to them. They were they didn't know I mean they bought it in a major retail store. So then in their brain. This is normal This is this must be good. No, there's a lot of garbage out there a lot of garbage out there I remember years ago want to farm a whole food seal said not everything in our store is healthy All right. That's the truth. So it's on you Yeah Caveat emptor by a viewer. It's on you to don't just grab the package You need to get it read it and pay attention. All right. I remember years ago. Was it It's a thing that's sign milk Almond milk where one to the companies they had no almonds in the almond milk Right and everything's fake Your big name companies sold in all the major supermarkets, right? So you can't just trust these people, right? Yeah, you have to keep you hear me keep saying critical thinking, right? You have to use your critical thinking skills, right? Don't just believe anything in here. What is me or anybody else? Remember once I'm at the hospital Family members and the nurse comes in and says the doctor wants to give the family member Antibiotics and I said, didn't you guys say with a viral infection and she's like, yes Like antibiotics does not do anything against viruses Antibacterial and she's like, well, that's what the doctor wants to them. I'm like, okay I would like to speak to the doctor. She leaves 10 minutes later. She comes back. She says the doctor has changed his mind. No antibiotics Now the guy wasn't do maybe I doubt he's doing this on purpose. Maybe just made a mistake, right? But you can't just accept everything you're told is the point. I'm trying to Repeat it to reinforce You have to stop and think for yourself and say does this make sense? And if you don't know you have a phone It's like a super computer in your hand. You can simply you can quickly get some information, right? And it's all available. A lot of stuff is on PubMed. You can find studies Yes, they get very technical, but there'll be like a conclusion section in predominantly layman's Terms where you can if a good idea of what's going you don't have to read The 20 pages there's a conclusion but like a paragraph this big this big maybe you can get a good idea what's going on, right? Because when you're it's like if you go to a Mechanic, right and you are clueless about cars the chance you could You could get taken for a ride right if you totally are clueless And in that case carry a friend who knows about cars or call your uncle or your dad or what have you, right? To check if what this mechanic is telling you is nonsense or not. I know I've done that many times So Absolutely, so we've got a question here from uh, dub will shout out to dub will He says does the time of day you work out have an effect on the quality of the workout? How would you answer that? Yes, and no yes in the sense that There's an optimal time like saying the afternoon when testosterone levels are peaking for sure for guys But the reality is the best time of day for you to work out is the time that is best for you that you will consistently work out So based on your schedule if you want to work out in the morning or that's the best time for you and you'll consistently do it That's the best time for you basically People again, you don't want to get too hung up on these little nuances like 235 pm is the optimal time to work out, right? Because if after three months, you're not consistently working out at 235 pm Does it really matter? You know, I mean it's kind of like what dad you choose the studies are pretty clear It doesn't matter what dad it is They all have the same results as far as weight loss goes But what you're when you're consistent that is by far the biggest thing So whether you're vegan or you're keto you didn't admit fasting this or that As long as you're consistent with that thing you will see the results of statistically speaking They're all about the same in terms of weight loss as an example Good question. I think that kind of question a lot Absolutely, so basically you're saying that if if we choose to work out five o'clock In the evening we need to stay like stick to that time. We shouldn't work out. Oh, no, no, no One day or no, no, no, that's not what I'm glad glad you asked that because some people might have thought that No, what I'm saying is whatever works best for you is the best time to work out There's some studies that we're showing you know, you're trying to work out when tests are in peaks in the afternoon That could be optimal But no, you're talking about little nuances that's only going to matter till somebody's like a professional athlete or something Doesn't make doesn't move the needle for me or you or most likely that gentleman asking the question Right, what I'm saying is if based on his schedule 5 a.m. Is great for him or 5 p.m. Or 8 p.m. Or whatever now Working out close to bed. That's definitely optimal because it can interrupt your sleep quality But if that's the only time you can work out That's what that's what I'm gonna do Yeah, yeah, I wear this ring on my fingers an ura ring. It's one of the best sleep tracking device you can get in the world The mba was using it During covid like Mount Sinai hospital legitimate big name Institutions utilize the data with this thing right and if I work out too late It will detect this because it will say the next morning when I sync up It will say oh, we noticed body temperature was slightly elevated Or this or it took too long for something to come down Incredibly smart. Oh, you are is what it's called. I bought it when I had all kind of sleep problems Or if I eat a meal too close to bed and I didn't work out my metabolism is running very fast No, like 2,200 calories. So even if I eat late, it doesn't detect that anymore Unless I go a week or two and I'm not working out and I still have a big meal It will detect it because my body will be taking longer to Digest the food and it will just detect that stuff is off and then my sleep score will correspondently be lower Yeah It's all everything is interconnected, you know, everything is yeah And I and I think that's my problem because I've been trying to wing it right like I started I started back working out seriously maybe A month or two ago In this past week. Yeah, this past week. I haven't worked out though Okay, you know, because I've been looking after my daughter. So I've been thinking, okay What are some ways that I can as you put it figure out my Spidometer and my You know oil level and all that stuff because really I just go in the gym and do the old workouts that I know And then I try to eat salads. Yeah, that's about that's about it So for somebody for somebody like me, how would you advise me to kind of Start getting to a place where I'm being more methodical in my approach Well, download my fitness file. It's free They don't pay me to say this It's a way to track your meals because that's the first thing you don't want to start tracking because you You mentioned something that a lot of people do as a mistake. You said eat a lot of salads So already you're most likely you're reducing your calories quite a bit probably too much most a lot of people don't eat enough food It's very contraintuitive you get fat because you eat too much But if you've been yo-yoing dieting over the year, you might be what's called metabolically adapted Which means you might actually have to increase the amount of food you eat. I was like this So there's something called your resting metabolic rate some of the calories your body burns if it's just at rest not doing anything Right now we're talking we're burning calories When I was fat the two times it was tested. It was both cases terribly. It was like a thousand calories That's what like a little child five year olds Would be except I was 230 and 235 pounds mostly a fat I think my body fat when I got it tested Was 33 percent officially so which means it was definitely even higher than that because I was fatter before it got tested And that means I was clinically obese hence the high blood pressure etc etc So a lot of people don't get enough protein. So you mentioned eating salads Usually this is a problem. I see with ladies they default to salads salads And I don't want to shrink shrink shrink. So there was a lady. I helped lose 60 pounds She was doing that exact same thing. She was eating like a thousand 1200 calories a day I got her up to like 18 1900 calories. So As she was losing the 60 pounds She was I was increasing the amount of food she was eating the same thing my coach did to me And the simpler man when she gave me the food I said I can't eat all this food And she was like you're gonna have to eat all this food She's like start with the meats the protein then the veggies then the carbs and at first it was difficult At the force myself to eat the food Right. So even with clients I have some clients at first where they're like, man, I can't eat the food and then weeks later they're ravenous Right. So they're eating a smaller amount now a month two months later eating a lot more and they're hungry whereas two months early They were not hungry So right now if you're just eating a lot of salads, they're not getting enough protein You're at risk of losing muscle which you don't want to lose the one thing you want to get rid of is fat You don't have to lose any Typically optimally you don't want to be getting like a gram proponent body weight Which for the typical person is a lot of food So a lot of people they'll skip breakfast, right or their breakfast me. Yeah That's me You know their breakfast is coffee or something or nothing Then they eat some kind of lunch And even then it's not high in protein especially when they're trying to lose with some salad And chicken or no, no, no, no protein in there And their dinner may be big and then maybe they get cravings late at night because they didn't eat during the day So now there's so everything is reversed is ass backwards, right? So when they were open about when they could have been eating more They didn't know when they were ready to go to bed their body's like, where's the food? You didn't feed us. We're gonna make you hungry feed us feed us feed us, right? Now if you eat a ton of food then and you're overweight your body's not Running optimally you're more at risk of turning some of that stuff to fat, right? Yeah, so you do want to not skip breakfast And I mean if you do intermittent fasting you can skip breakfast, but again Intermittent fasting all these diets. They're all statistically been shown to have the same effect None of them are better than the other So somebody may say man, I lost 50 bones in them in the past. That's great for you But it doesn't mean that she will lose 50 bones using intermittent fasting It weren't great for you based on your schedule or I did key to on the last picture on that's fantastic for you But it doesn't mean that this person who likes carbs It will be great for them too, right? It was great for you And when you say it's but it's kind of what I find it's like debating religion People get very passionate and they're not going to be objective or logical Then they get angry and pissed off. So I try to not avoid these kind of debates I just say listen do what works for you statistically. They all work just about the same And it's not my opinion. These are factual you can google this, you know Everybody's entirely your own opinion, but not your own facts and those are actual facts There are multiple studies that have shown this right there any intermittent fasts where like, you know You eat in a smaller window a common mistake people make is they don't they reduce them on the food day So let's say you are eating 2000 calories a day And you're intermittent fast and now because you shrink the window you start to eat less a lot less So you're happy the scale is going down But maybe you were not eating enough to begin with and you're already low on protein because you skip breakfast and this and that blah, blah, blah And then you start losing muscle So let's fast for three six months later. You're down 20 pounds. You feel good and then slowly but surely go back to the old you Except some of the 20 pounds your loss was muscle He was not fat some of the water weight Some was muscle and some was fat But 100 percent of the weight the 20 pounds you gain back It's all fat and this is one of the reasons why we get fatter over time. It's like a stair step in the wrong direction You lose some weight and then you gain it back and then you steer step up But every time you keep getting fatter and fatter and fatter and fatter, right Which you don't want so protein So all the p for the various that the the one thing they all agree on is that processed food is Not so not good for you. All right. It's all things being equal. You want to go with unprocessed You know, like a piece of chicken some broccoli Sweet potato whatever not something out of a package or a can if that's the best you can do then for sure, you know, if you're eating You're not eating a bunch of my nuggets but eating something else from a can then yes That is definitely better, right? So it's it's all relatively say but protein Is a key thing to remember here most people do not eat enough protein and if Protein is the building blocks for muscle. It's also satiating think about this if you eat a big piece of chicken You're not gonna be hungry now later right If you just eat some nuggets or something right or just a bunch of carbs an hour or two later You could be wrapping us. So protein is very satiating And again, it helps you build muscle the more muscle you have The more likely metabolism is going to be higher It's easier to burn fat as well granted. These are all subtle things. It's not something dramatic Yeah, but there's a reason why when you see people who are very fit Eat crazy. They still look the way they look right like When I do a cheat meal at apple bees, I ordered two full racks of baby back ribs Not one What I tell them is don't put the sides in there put them in one container sometimes. Oh, it can't don't worry. It can fit I've done this many times That's a ton of calories That's more than multiple eternity and the scale the next morning will stay the same It may even drop a pound sometimes which blows people's minds Four years ago if I did that it would go up four pounds So you have to the other thing I want to say is people have to be realistic and you have to pay your dues It took you many many years to get to a certain point You cannot undo that in three months or two months or one month, right? Again, like I said earlier, you can make a big change in three to six months Anything less than three months. It's kind of unrealistic when somebody say I'm gonna transform in two weeks or a month Most likely six months later. You're back to where you started Like remember a guy I met he had lost like 60 pounds in like two months or something On the 8cg that which is a nonsensical that he said three or four months later. He gained it all back And he was even fat though He said in his pictures look fat and I explained to me you were fat Because all the 60 pounds you gained back was all fat I'm pretty sure when you were eating 500 calories This was a big guy over six feet tall for a big guy I am 100% sure some of the 60 pounds you lost was muscle Right, so that's why he said he looked worse in his pictures when he gained it all back That's not an accident And if you don't do it to be true, it is too good So so the battle is really getting your metabolism up as opposed to just the diet and the exercise It's about the metabolism because what I keep hearing um So right now I'm I'm 510 And I am 230 pounds. Okay. I'm trying to get to 200 pounds Okay, and I thought eating less Was the trick but then I realized Recently that I don't eat that much and I don't eat bad either. I don't eat fast food things I'm usually rice chicken But I think because I'm not eating enough my metabolism is slowed down So my body is storing food help me understand what it is. It's it's happening So that's that's a possibility here. So the only way to know for sure is for you to Track and we add up what you're eating. But let's say you're correct, right? He said you're 510 230 30 Let me check something really cool I'm 10 And it's funny. I trick people because they they don't realize I'm I'm 230 Most people would think I was 200 because I carry it well. Yeah. Yeah. I'm 230 This is good genetics So your BMR assuming everything is working normally your BMR should be around 1,967 calories a day That means That's you laying in bed doing nothing Now if you're sedentary with doing nothing, you should be eating like 2,200 calories a day If you're working out It should be like 24 I am pretty sure you're eating nothing close to these numbers, right? No, I would I would pretty sure so yeah if we tracked So let's say hypothetically we track for a couple of days and on days where you say you don't eat crazy You're eating 1,400 1500 calories a day. That means that you're Your body's definitely not running optimally because theoretically You're able to maintain you to your 230 with not much calories So in a situation like that for you to cut from this low number Essentially could be digging a hole. You're already in a hole. You'd be digging deeper So you lower it and the scale got on a while and then it probably stops after 5 to 10 But then it just stops because now your body's in conformate conservation mode Your body your body doesn't know you sitting there eating the salad starving or you in a jungle Somebody that's why don't you try and they're hunting you and you can't find nothing but salads to eat, right? Your body great at storing fat as a survival maker muscle is Metabolic metabolic expensive currents Tissue, you know, it's almost like a luxury like if I was on a desert island I would get less I would still be lean, but I would not be this muscular Because we need all this muscle and just kind of go away. That's why I have to eat enough food to keep it, right? So I think you're very much onto something here The easy thing to do is Track your food for a couple of days and you can find these online calculators because Again, as you ask the good question, if you can't afford to hire somebody like myself, what do you do? You can get these online calculators there for you They'll give you a good idea of how much you should be eating and here's where I would say Probably don't use my fitness path for that my fitness file is great for tracking But you can find these other online calculators similar to what I just utilized to have a good idea theoretically how much food you should be eating right and then You'll have a number of what you're actually doing and then you look at this other number and are they close most likely for you They'll be far apart far apart. Yeah Because the optimal situation is when you have a plant That's eating a ton of food and all you got it is reduced then it's so simple You just reduce and then the the weight just magically disappears It's harder when you're already low Because let's pretend you're eating 15 calories like how much can you cut from that? Not much If you eating 2200 we can cut cut cut cut cut cut then you're not starving you're not getting angry Your brain not you know brain fog. You're still nice. You know your daughter still thinks you're nice and funny Everything is good So when you're brought at low, that's when you can run into problems So but you don't want to guess like we said earlier. We don't we don't like guessing here You just track your meals for like a week week days and weekend because people tend to eat a little different than we can Even if they don't consciously realize it, right? So you have like seven days and you just average it It will show your amount of protein you eat which for you will not be much carbs and fats Most like you eat too much carbs and fat and not enough protein So here's where you want to slowly increase the protein because I said Gram proponent body weight you can't go from whatever it is. You're up to 230 grams Like that that's gonna that's just gonna get you fat and you you probably just cannot eat that much food right now You don't have the appetite for that, right? So you don't want to slowly increase an easy way To increase protein especially if you don't have the appetite is a protein shake again. Don't get the garbage one Try to get a quality one again. This is where you got to do some research You know I keep saying this over and over again. There's just no getting around this if you Try to put corners and just buy the first thing you see Then you're taking a risk, right versus you spending 10 20 minutes doing some kind of research Even if you don't know anything about this topic, you can still have an idea Like I said, you type the name type bad If you can find anything bad on this stuff or a good tip is There's any whole foods nearby you walk in there. See what they're selling Most likely then they're not selling any fly by night garbage protein powder companies most likely, right? So that's an easy way. You don't need much appetite to take some water in a shaker cup Add two scoops shake it up and then just drink it. You don't need much appetite to do that Right doesn't think of it as medicine, right? Okay. You can do that in the morning So for example, I do this with clients that they don't have an appetite in the morning I'm sure it's not like you're starving in the morning and you Resist eating breakfast, correct? Yeah, I'm just not hungry. You're not hungry. Exactly Now a shake don't get any hunger. So you drink the shake that's 40 grams Right there, right? That may be double what you normally do in a day. This is for all I know All right, 50% decrease or right off the bat and there's so many studies not just for adults but for kids Kids who eat a meal that has protein for breakfast. They perform better in school And their brains develop better as well Yeah Yes Yeah, I I I will start that ASAP. Yeah Because I found even like in the gym like I'm I'm not getting strong. I'm just like here Yes, that's the man. That's a great but you say you're very self aware So that's another point we should talk about is Try to be more self aware because if you're going to the gym and you're not getting stronger, something is wrong It could be you're not working out hard enough Right, you're not lifting heavy enough You're lifting something that when you get the eight reps you could have gotten to 12 and you just stopped at eight right Or your farm is terrible But more than likely it's something else. Usually the nutrition Is like I told guys if I am 183 and I look the way I look and I eat 2,800 calories and you're 5 10 to 30 and let's say in this scenario you wanted to get bigger and you're 18 1800 calories one of us is doing something wrong and it's not me Right because I mean way more than I'm smaller than you and you're telling me you want to get Bigger so therefore you need even more than me again not overnight. You don't have to gradually eat more than me, right? So that was a great point you meant that you're not getting stronger because that's a good sign So if somebody's doing So they're curling with 15 pound dumbbells, right and a month later They literally cannot curl a single rep more They've literally got many stronger than something is fundamentally wrong there most likely they're on the eating They're not getting enough protein. You could keep the calories the same Maybe you reduce the carbs or the fat to balance it out, but that protein is almost always too low almost always Right So I have a another question here from dub will shout out to dub will he says Um, is it healthier to literally eat the same exact thing every day if you're having Good results So I'm I'm assuming he means like meal prepping the rice and the broccoli and the and the chicken like What what's the what are the pros and cons of eating the same meal over and over? There are no cons to doing that At all and most people think they eat a wide variety of food, but they don't Like if you go to restaurant a you almost always Order the same thing when you go to restaurant b you order the same thing And you're in your kitchen in your cupboard is the same crap every week every month every year You're in your head. Oh, I eat a wide variety of things But when you start tracking them you realize oh, you don't eat a wide variety so Dub makes a great point if you're getting good results And it tastes good. So let's touch on this. You mentioned chicken and broccoli. So You see like some famous people they're trying. What did it all chicken broccoli and rice? Well You don't eat chicken broccoli and rice. That's the first thing, right? Secondly if what you're eating now Is a good piggyback enough dub's question if you can't see some eating that same thing a year from now There's a chance you're gonna fail So let's say you're eating chicken breast and broccoli and rice and you hate the broccoli and you hate the chicken breast Eventually you will stop and you'll regress back to fried chicken or whatever other thing you're eating that you stop doing All right, and then the weight will just come back on There's nothing I eat that does not taste good Nothing everything I goes in my mouth must taste good the shrimp tastes good The skinless chicken thighs taste good my grass bread rib eye steak tastes good You know avocados taste good sweet potato the rice tastes good. I do not eat anything that tastes bad I do not do skinless chicken breasts because they taste terrible to me. They have no flavor Right, and I know I don't need to do this to look the way I look or when I was fat to Stop being fat, right? so When he says he's working the caveat that I would say is does the food taste good as long as it tastes good You'll you'll be able to keep doing it because you you know what you're trying to do is not thinking that you're dieting What you're trying to do is make a lifestyle change. So touching back to one of your earlier questions When you said the psychology on where I went wrong in the past I would just try to diet to lose weight But once I was I needed to make a lifestyle change It's like brushing your teeth, right? You just do it. You don't have to think about is like second nature. You just do it before bed and just go You just do it For me eating quote-unquote healthy or working out is something I just do is like breathing now Years are going to be a task. It's not a task and or a I like it And it's something I just do and even if I'm not in the mood sometimes I'll still go and if I get there and I'm still not in the mood, then I'll just leave But nine times of the 10 once I get there. I'm happy It's kind of like when you were younger and your friends dragged you out You weren't in the mood to go out how many times did they take you to the party or the club and you said, you know what? I still wish they had left me at home almost never. You almost always had someone on the phone, right? So that's the similar thing there where where you don't I'm not jumping into other topics But if you don't feel in the mood Do something try something. Maybe you don't go to the gym. Maybe just walk outside. Nothing wrong with that You don't always have to go to the gym. You can work out at home. You can do push-ups air squats Don't let the go into the gym be an excuse to not work out right so From a from a more macro perspective What would be your advice to our community on some things we can do Big picture to start moving things in the right direction, especially for the next generation because they're going to pick up our habits That's a great point, you know The studies that show people are significantly more predisposed to being obese Based on how they're raised if their parents are obese or Their parents have poor eating habits, etc If all they know is McDonald's nothing but McDonald's and they think Vegetables are rabbit food or something then there's a good chance to study show that they themselves become obese, which is obviously not good Knowledge is power you got to get knowledgeable right and too many times They're very smart black people very well educated But they haven't devoted any much energy to learning about this kind of stuff, right? And it's not rocket science. It's literally not rocket science, but you do have to put that effort in To learn Go get this knowledge as I mentioned, right? You didn't come out of the womb with this knowledge, but knowledge is power and you have to educate yourself Right once you start knowing these things Like this the show that we're doing right now You stumble on it watch the entire thing get some knowledge watch other things, right? You can do this stuff while you're walking you can listen to you don't have to sit there and watch the video you can listen to it But again, you're trying to get knowledge, right? That would be the macro picture that'd be the biggest thing I said macro picture that and then We didn't touch on this but macro picture most people their weekend is their weekend Spelled they'll be a k Right. Yeah, they do good monday to thursday and then things just fall apart between friday and sunday Friday evening and sunday. So friday It's amazing to me and i've seen this many times Somebody monday to thursday could lose three pounds And then over the weekend they gain four pounds. So when they check in on sunday or monday, they're upper pound Right and it's because one of the big things. So this is a great tip to people Do not drink alcohol and eat at the same time, especially if you're overweight Alcohol is a poison. It's a toxin When you drink it your body has to get rid of it. It's kind of state. That's why you can have alcohol poison, right? So if you drink a bear glass of wine and you're having your dinner Your body will process the alcohol as fuel first to deal with it and then it will get to the food So if you have drunk enough And give and make your body have to work for a good amount of time eventually. That's just some of the food It's going to store in that's fat. This is one of the reasons why alcohol helps get you fat, right? Impairs your decision-making say much more like to go eat more You might have resisted the dessert normally, but then you're like, yeah To hell with then get the dessert maybe get the second dessert or what have you But one of the big things you're not aware of is that Your body is going to switch the alcohol as as its preferred Fuel source to burn to get rid of Until it's dealt with alcohol. It does not touch the food So that food is just chilling out and at a certain point the body is like we gotta do something with this We gotta put it away like time to go to bed. Let's put it away And it just puts it in your fat cells and boom people Yeah, trust me. I had a guy at a clan We knew for sure you'd only drink sadness, right? So he weighed himself sat them on and he would be down two or three pounds No exaggeration by Sunday morning. He'd be up the two or three pounds We did this experiment and he was like damn I was like and he even did it with no food. It was just pure alcohol But when you're very big Things are not working optimally. Your body just can't handle this stuff, right? so for him He just couldn't handle the alcohol literally at that point I mean literally was that if he drank the scale was gonna go guaranteed Right now at that point in time This is where the tracking all this stuff helps you because no the scale is not lying Your tracking is not lying to you. You're at the point in your life. Now where you have to It's in your face for lack of a bit of work, right? So it's not a mystery and at that point This is where depending on the person perhaps they can get help from a friend Again, you don't necessarily have to hire somebody, you know All right, somebody at your church or what have you to help coach you through This difficult spot where you have to know is look man Maybe for the next couple of weeks or a couple of months you gotta just take a break from alcohol We're painful at first, right? Maybe it's awkward when you go with your friends, but You know, if you tell your friend, hey, man, I spoke to the doctor and things aren't looking good And he said to give alcohol a break, you know Because people put a lot of pressure on people peer pressure either directly or indirectly they were like come on, man Just have a drink with us. What's wrong? Blah blah blah blah? I remember hearing this interview with this guy He was over 300 pounds and he had lost a lot of weight And he said the co-worker said we preferred the old you Oh And he said but the old me was dying and it's like we don't care. We prefer the old you the old you was more fun So, you know This is where you you have to kind of be strong in a sense and their tips you can do you can you can or you can get You know, like a like a gin and tonic, right? You can go to the bar and then put water in it or just a tonic in it, right? And you just sip on that sucker all night or maybe it's a real gin and tonic And you just make that drink last all night so you can still fit in, right? I mean, nobody's gonna look at your glass and go is that really gin and tonic? Right And I'm gonna give you give you an alcohol that you just this wife that drink the sip it sip it sip It does make it last And then you're good, right? I remember this doctor telling me He told other family members that his kids had like some allergies or something Like no, they can't take it the allergy and they're like, oh, that's so unfortunate You know, so there are ways that you can do things to fit in so to speak To help reduce the peer pressure is what I'm trying to say Absolutely. So before I let you go I want to I want to ask this question for people who might feel like they're too far gone because somebody like me You know, I'm a former athlete I Other than figuring out the diet stuff I'm relatively good, right? But for for some people who are morbidly obese some people who You know, they're there they might be men, but they have breasts or they might be women and they have the fupa and the love ham Yes, they feel like they're too far gone. What's step one for them? Step one, I would say is Acknowledging that as long as you're alive, there's a chance, right? It sounds kind of crazy, but I remember My dad used to teach karate. He was an executive. He's retired now So you did this for fun and there was a gentleman an old guy had a stroke And he could like barely move Literally barely when I remember a year later You couldn't tell this guy had a stroke which I remember thinking this is crazy This old dude I was stroke and a year later. He's moving around like a normal person, right? So as long as you're alive, there's a chance That's the first thing it's not as bad as you think and as a former fat person I know how bad it can be Because I remember when I was losing weight one of my goals was to be able to first goal was to go jogging in a sleeveless shirt I don't know why Yeah, and the next thing was I wanted to wear tanked up not even like this tanked up like it's still It showed less. I mean it showed it hid more rather My ultimate goal was I want to be able to jog with my shirt off and I'd have some bones in all of the place, right? And when you take baby steps It's like how do you eat an elephant one bite at a time? So we touched on the habits of earlier one of the biggest mistakes people do is they go zero to 60 If you're drinking soda now, so let's say you're one of these people and you say, you know, man Kirk really impressed the elephant Motivated to more I'm not going to drink soda. I'm also going to drink water only you're going to fail Yeah, I can almost guarantee you couldn't fail What is significantly more better for you today is to say I'm going to drink less soda Don't just go cold turkey soda Perhaps you're drinking three bottle three cans a day just making up a number get to one. Maybe you're just drinking one a day Maybe now is one every two days instead of one every day But slowly we need some of baby steps When we try to make these big leaps You're almost guaranteed to fail because you're putting the most stress on yourself, right to say I'm never going to drink soda That is a lot of mental torture You may not see this way now, but eventually If you like soda and you see soda everywhere out with your friends, it's in your house Eventually one day You're gonna be like, damn it and you're gonna grab it. You're gonna drink it Well, you're not going to drink the one or however many you know, you're gonna be guzzling it guzzling it And then you go you're just gonna fall off the wagon All right, so I went from soda to like orange juice To like propel Gatorade to like flavored water. No, no I went to like what was I think crystal light Then I went to flavor the water. Then I went to water If I beat a carrot, it'd be like biting a lemon. It was incredibly bitter. I couldn't I couldn't eat a carrot That's how messed up my taste buds work. So If you try to change too drastically, you're gonna fail You're the setting yourself up feeling and you don't need to do this Because again, if you're tracking and you put the soda in or the three sodas He said I'm drinking three sodas and you start seeing these numbers and like, okay Maybe I'll reduce the fries I was eating right instead of the big double the biggest large fries. I'll go to a medium fries You're already making progress baby steps. So let's say Going to the gym is too much or you don't feel comfortable based on your size going to the gym I know some people are like especially ladies. They don't feel comfortable going to the gym I think creeps there and I'm at a male client like that. So I created a home program for him, but If you just walk you're making progress Let's say that's even too much for if you literally put your shoes by the door And you don't go into them You're making progress because you know what you weren't doing before you weren't even doing that You're just sitting on the couch all day All evening you come in from work you sit there turn on netflix amazon prime and you just stay there till it's time to come to bed If you put your shoes by the door, you know what you leave eventually you put them on And eventually you'll go through the door Maybe you walk for five minutes. Maybe it's three minutes If you keep doing that, it's much better you walk five minutes a day for a couple of weeks Then you do 30 minutes tomorrow And you do that for a week and then next week you don't do any you just stop All right There just dwindles away like out of the time and knees hurt blah blah blah blah By the way studies show that you have a knee plane walking can actually help with a knee plane It can help reverse that actually it's But that's a separate topic So baby steps say you drive to the gym and you don't go in even just driving to the gym And you get there and you stay in the car you look at the gym and you drive back home. You've made progress It sounds stupid But literally you've made progress you drove the 10 15 20 30 into the gym You can you know what you're gonna do eventually when you get there you're actually gonna get out of the car And you're gonna go inside I used to think these things were crazy But when I think back to how I changed It was baby steps and the science backs the system the habit forming science You have to take baby steps. It's rare. I mean, we all probably heard of people who does cold turkey stop smoking This is true. I cold turkey started flossing my teeth every night right But most times Baby steps are the way to go right usually somebody goes on a program They're doing a patch and they gradually wean themselves up to put them to quit smoking similar with if someone's an alcoholic, for example, right So slowly but surely so if you go with your friends fried inside, then you have three four drinks Maybe have two or three drinks Or one drink, but don't just go cold turkey. You're you're setting yourself up for failure Right, and if you're at such a bad spot any little change you do is going to have big results That's one of the good things So when you weigh a lot, right? You actually have like you'll see very fat people they have big strong cast because you're carrying a lot of weight So you actually have muscle under on that fat because you're literally moving It's like I remember when I lost a lot of weight and I tried to put that backpack on me with weights in the back Oh my god, damn. I First of all, I couldn't jog like that. But when I was fat I was jogging but going up the stairs I'm like this is a like I had somebody on my back Right when you weigh a lot You're actually physically carrying around a lot of weight, right? So you have your muscles are working So almost anything you do that wise or just increasing activity just a little bit walking. Keep it simple, right? Just walk You'll start to shrink we've all seen or heard stories of somebody who just started walking and then dropped 30 40 50 pounds I've seen it more than once you've probably seen or you've only heard of it And this is true walking is good because it helps with blood sugar management So when you eat one of the great tips I can give you is to go for a walk afterwards That will help significantly much less likely to store that food as facts Right eating and then the sitting down like when you're kids, you know, if you think about it, right? If you're old enough for sure when you eat you got up and ran around and played, right? And you're the elders your grandkids when people ate they would get up move our own talk It's only more recently around in 15 years that people just eat and just sit Years ago, I used to be like I would eat and sit now when I eat if I have to sit I just feel bloated And if I can't walk I stand Right at work. I got a standing workstation and those things are very cheap You can get this stuff for like $50. I mean something that you put on top of a table that you can leave or up and down Or at home I just have a makeshift thing where I have a box and I put the laptop on top Because I don't want the whole thing in my kitchen that typically works standing up And you can buy a little rubber mat so you can stand on it, you know Say not just standing all day on the hard ground so to speak But just be more active, right? That's the first step be more active And I can say if you are live, which you are you watching this there is a chance There is a chance man. No matter how far you've gone There is a chance you can start tomorrow. Just move a little more Right tried to get a bit a little earlier But baby steps, baby steps Absolutely, absolutely Is there anything you feel like we didn't touch on anything that you wanted to Uh, maybe reiterate Let's see, um I try to be as comprehensive as I could in my questions. It was very comprehensive. Oh, we didn't touch on recovery Let's talk about it There is a myth that people think they build muscle and burn fat in the gym. You do not You build muscle when your ass is sleeping at night time in the bed So if you go into the gym and you lift him doing all this stuff and then you sleep five hours, you're cheating yourself If you slept seven hours or eight hours, not more you're much more likely to get this Much more likely, right? You're trying to burn fat You're not burning it there. You're burning it afterwards. You're burning it Based on your nutrition, you cannot outwork out a bad diet That's the first thing you cannot I don't care how hard you are. It's been tried You can google this very people significantly fitter than me have tried this and they have failed Cannot be done cannot be done So recovery you got to focus on recover, right? You do not build more. You don't transform your body in the gym It's counter-intuitive. So this is probably going to surprise most people The least amount of calories you're burning in the day is when you work out You burn more calories in the day throughout the course of the day doing what we're doing now talking moving around But you burn more calories doing that. I know it's probably shocking to people And this is why I could but think about it, right? Your grandparents and great-grandparents where they go into a gym, you know You could go like even further. I think ladies probably started going to gym I think the 60s or the 70s I like to say and even before that I didn't know it was legal to for ladies to run marathons at one point in time It wasn't which is crazy, right? But they looked slim and they were fit You know, you have a shake some of these old men or old ladies hands and they got a crazy grip Like oh, yeah, push your hand Oh, yeah Yeah, and it's not just the men some of these ladies have grips like that right and they they're never gonna know gym They weren't doing deadlifts. They were not playing football. They had nothing like that But they moved around they did things, you know, bending or lifting up a pot. That's exercise Staring something out in the yard, whatever They have they're strong man and grip strength is a great predictor of how long you'll live actually So it's not an accident. You're Shaking out of a very old person. They got a strong grip and if you think about it, those people tend to be Active that's why you were shaking their hand, right? You know, they weren't in a bed. You know, you're shaking out you you were out and about talking to them and shaking their hand Right, so that's the last thing I would say to touch on they were the recovery Don't uh, people tend to focus on the workout like the dunking basketball, but if you don't got that jump shot You know, yeah, absolutely. Yeah, but thanks again for having me your man. This has been fantastic. Absolutely. Thank you. Thank you so much, Kirk I really really really appreciate this. I got a lot of value from this myself Where can people find you? Where can people Contact you if they're interested in your services Uh, so let's say well, there's my website. Kirk d a anderson.com. That's Kirk d a anderson.com And my instagram is kirk d a anderson and my youtube channel is kirk d a anderson's fitness Just from the d a is my middle initials. None of an anthony. Some people's like that's your attorney or something like no No, no It wasn't for me to have two middle initials because i'm from jamaica original We've got two middle names Yeah, that's awesome. Listen y'all go over there and click the subscribe button click the follow button on his instagram And uh, definitely reach out to this brother, man I'm definitely gonna be following up with you because like I said, I'm trying to get my body together and get my fitness together I feel like I have a lot of potential. I'm just missing you do It's it's gonna be easy for you you compared to other people because yeah, you're a former athlete Of the muslim memory. You got great. You obviously got good genetics. Just looking at your profile with You know You will transform you will definitely transform man. You'll be turning heads That's the goal. That's the goal. I gotta I gotta be on stages now. I gotta give a Ted talk like you one day Yes, that's that's that's one of my goals. That's one of my goals. All right. I'm gonna get Kurt man. All right Absolutely again. I appreciate you. Thank you so much and if there's anything I could do. Let me know Okay, roger that You too, man. Take care To that good brother And uh, yeah, hurt hurt reached out to me. Um You know kind of just by happenstance on instagram and he was like, hey I have a fantastic message. Um, that is gonna be Super helpful for the community. Um, you know, he gave a Ted talk a while back about his story Um, I'm sure it's linked on his channel. So, you know, definitely follow up with that brother go over there Click the subscribe button. Um, like I said, follow him on all his social media I'm definitely going to be picking his brain because you know, I'm trying to get my life together Uh, I'm I'm trying to be sassy, you know, if I'm going to be a Thought leader or a documentarian and all the good stuff I want to do and even a father, right? I have to be able to Keep up with my terrible two year old. So, um Again, shout out to that brother. Um a couple of more super chats before we Close this thing out shout out to Maggie Shout out to Maggie the substitute teacher Um and substitute again That's been blowing my mind because for her substitute doesn't necessarily mean Uh from the teaching standpoint, but she's teaching people what to substitute In their food, right? So instead of putting this in your food put this in your food uh for Certain results of certain flavors. So I uh, you know, I'm a fan of double entendre. So that was that was dope But she says great guests great hosts great conversation. Thank you so much Maggie and also make sure you check out The live stream I did with Maggie yesterday. Um, literally just go to the channel Click the live tab After this one. She is the next one. So, um, she and I had a great conversation yesterday. So please go over there. Check it out click the comments, you know, talk to us give us your thoughts And um, I'm sure we'll we'll definitely be having conversations Into the future as well. So, um again shout out to Maggie Alex my brother Alex minor he says He says sometimes growth requires leaving people behind absolutely. Um I know, you know, your net worth is your net work or your net work is your net worth Right and that is also very much the case when it comes to health and wellness and your habits, right? You're very rarely see um A fat guy amongst, you know, super swell dudes or super athletic dudes Unless maybe they all play football and he's the lineman, right? But, you know, most of the time birds of a feather flock together. So um, you know to Kirk's point if your friends are alcoholic and you're trying to change your life it's going to be a Very very difficult doing so if you're around the type of energy. So Definitely audit not just your habits, but also audit the people that you keep around you Um, so yeah, again, I appreciate all you guys like I said the cameras here now So if I'm looking here, it's because the screen is here, but shout out to y'all. Thank y'all for watching Um, have a good rest of your evening Uh, as Kurt said make sure you get a full Eight hours, right at least five hours, but definitely closer to eight hours of sleep And uh, let's hit this week running tomorrow again. I appreciate y'all Make sure you get your tickets before I forget. Let me plug it Again, make sure you get your tickets. We'll be in Atlanta June 24th, make sure you get your tickets. Meet me there And uh, it's gonna be a good time and we're gonna, you know talk about and and implement some things To move our community in the right direction So again, I appreciate each and every one of you for your support for your viewership for your super chats for your Comments even your shares your likes. Um, thank y'all so much. It keeps what we're doing afloat Make sure you also get in the habit of clicking the videos tab Because apparently youtube isn't notifying people so you have to go to the channel click the videos tab And see what's being posted But yeah, um next video is up for tuesday So set your reminders set it for yourself because youtube isn't reminding anybody And uh, yeah, I'll see you guys In the comments and I'll see you guys during the next stream. Peace