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May 4, 2026

Health Hot Seat: Dominic’s Nutrition Plan to Lose 50 Pounds - Live Coaching 105

Show Notes
Transcript

Health Hot Seat with Dominic

Dominic is 47. He works in law enforcement, lifts, trains jujitsu, coaches wrestling, and stays active.

He is also carrying 40 to 50 pounds more than he wants.

This is what the Health Hot Seat is for.

In this episode, Coach Brian sits down with Dominic for a real coaching conversation about weight loss, nutrition, stress, sleep, and staying healthy for his family. He is really busy, active, and has a lot on his plate.

But like a lot of men over 40, his health gets harder to manage when work, family, stress, and schedule demands pile up.

Together, they walk through Dominic’s current routine, his nutrition challenges, his training load, and what needs to change so he can lose weight without giving up the active life he loves.

This episode is for men over 40 who are working hard, training when they can fit it in, taking care of their families, and still frustrated that the scale is not moving.

In this episode, you’ll hear:

-Why training hard does not always lead to fat loss

-How stress and sleep affect nutrition choices

-Why structure matters more than another diet

-How to build meals around real life

-What active men over 40 need to focus on first

-How Dominic can start losing weight while keeping strength and performance

If you are a man over 40 and want a clear plan for your health, you can apply to be in a future Health Hot Seat.

This is a free one on one coaching conversation with Coach Brian where you will break down what is holding you back and leave with a practical blueprint you can start using right away.

Apply for the Health Hot Seat here:

https://brianparana.short.gy/healthhotseatform

Want help applying this to your own health, weight, energy, or lab numbers?

Coach Brian Parana offers Health Hot Seat coaching segments for men who want a clear next step with nutrition, fitness, weight loss, blood pressure, cholesterol, A1C, or daily consistency.

Learn more about The Call To Rise, a 100-day coaching program for driven men over 40 who want to lose weight, improve their health, and rebuild confidence:

www.thecalltorise.com

To connect with Coach Brian:
brian@brianparana.com

Disclaimer: This podcast is for education and coaching support only. It is not medical advice. Always work with your physician before changing medication, treatment, or medical care.

Dominic is 47. He works a stressful job in law enforcement. He's a husband most importantly. He's a father most importantly and a full-time family man most importantly. He also loves to train jiu-jitsu, coach wrestling, and he's a pretty active guy as we're going to talk about.
But the big butt, unfortunately, he's carrying a extra 40, 50 pounds, and he doesn't want that. And that's what this conversation is going to be about. A lot of men are sitting around doing nothing. They work. They they may or may not train. They're providing but and parenting but they're not taking care of themselves.
And then after you get to age 40 to 60 is such a hard critical time where you're raising kids. Maybe you have aging parents. There's either in wild financial success. You're you're working through it or you might have a job career shift that might be happening as well. So the 40 to 60 is a pressure cooker [snorts] in this life.
And when stress gets hard, what do most people do? They they just push that off, their health off. Does that sound familiar? >> Yes. >> Welcome back to episode 105 of Driven for Health. I'm your host, Coach Brian, and in this episode, we're doing the health hot seat. I've done one before on episode 35.
And if you are interested in a health hot seat, well, what is it? It's a real live coaching session. I have not met Dominic before. He filled out a simple Google form that I asked some basic questions around his health and different things that are going on in his life. And he reached out through me on Instagram and here we are. I offered and he's like, "Sure, I'd love to have a coaching session.
Help me figure this out." And that's the the point of this is to walk away with a clear blueprint of what he should do in his specific life because anyone and everyone that I ever work with, they're individuals, but they're also deemed by human law of energy and thermodynamics and all this. So, he's not special.
He's he's his own unique Dominic, but he is a human and we can play by the rules of fat loss and ultimately maintaining a long healthy life. Let's jump in and go over everything that is Dominic and start peeling back the layers of the onion. Here we go. Welcome Dominic. Thanks for coming on to the show. >> Thank you very much.
>> So, so welcome. So, let's paint a picture. Uh, first up, what do you do? And I mean, you don't have to be super duper detailed, but what is it that keeps you busy that that in quotations 9 to5? >> Uh, so yeah, I'm a a police detective is what I what I do. Um, very stressful, high high, you know, high stress level job. Um, constantly moving.
Well, I mean, I do a lot of uh typing, report writing, and stuff like that. So, it's it's kind of like a desk jockey job almost, but um you know, I do go out into the field and do things occasionally, but for the most part, I'm I'm sitting at a desk most of the day and it's high high level stress getting reports done and stuff like that.
So, >> right, definitely. My father was a a deputy sheriff and he worked overnights at the jail for quite a while and then he graduated and moved over to the court system, but he also had a desk job and he just basically sat around and >> and had a good time there, but uh it was sitting nonetheless.
And so I can understand that. Now, [clears throat] let's go about family. So, you've been married for a while, a little bit longer than me. I'm I'm on my 20th year. >> Yeah, we're we're going to be doing 23 24 years this year. >> Congrats. Congrats. That's really exciting. So, you got yourself a nice life partner there with your wife >> and then you have a a young daughter.
>> Yep. >> What's What's her age? >> Uh she's 17, actually. >> Okay. All right. So, >> she's a little bit older. We're getting getting to the college ages now. So, >> Yep. Yep. >> Still running with her. So, >> nice. I've got four. My oldest is 16 at the moment and the youngest is 10. Three boys and a girl. >> Yeah.
>> So I understand that that my oldest, he gave me a little run for the money this week. He did something and it's just like, "Hey buddy, we have to have a talk. You did this thing and it wasn't the thing you should have been doing." So >> yeah. Yeah. Yeah. But other than that, he's super responsible. He's smart.
He's he's athletic and and all those things. So >> that's the saving grace with my daughter. She's She's super smart. Yeah. She's actually very very responsible. Uh to a fault sometimes. >> She usually is. >> Yeah. [laughter] >> Hey, I mean, they're kids. You got to make mistakes before you learn. So, >> right. Exactly.
This wasn't a a big mistake, but Hey, dude. This is >> I get it. >> Y All right. Now, so we got the the work, we've got the the family, and she's pretty active with soccer, I believe. So that keeps you busy soccer team. Yep. We're >> we do practices three nights a week from >> last night we were we didn't get home till after 9:00 because our practice was till 9:00 at night.
So >> I hear you. I hear you. And with that, do we have her playing in the fall and the spring and the summer and like basically all year? >> She plays pretty much all year. Like we get a little bit of a break in the summertime and then once August hits well I mean she plays like a 7v7 league in the summertime but that's normally in the afternoon.
>> Okay. >> Early evenings and then August we hit high school soccer and we're running till July >> pretty much. >> Right. Right. So it's full go on it. >> All right. So we got that. Now what are the activities and things that you do love to do? So, I' I've referenced some of them, but let's lay it out. Jiu-jitsu, wrestling.
Tell us some of those activities. >> I train jiu-jitsu. I have reached an advanced rank, so I I'm trusted to teach the morning classes. Um, class at 5:00 a.m. I I teach Monday, Tuesday, Wednesday, and Friday most times. Um, I go and help somebody else on on Thursday sometimes. So, I'm I'm there doing that. I coach wrestling starting in November uh till March wrestling season.
So my life revolves around wrestling from November to March. And then I uh got into pro wrestling at a very very young age. I blame my father for that. And one father's day my wife decided to get me an intensive into pro wrestling. And uh I I took the intensive. I found out where they trained. I started training. And I've been u on the pro wrestling indie circuit for since before co so for quite a while now.
>> That's awesome. And this is like what type of wrestling are we talking about? Like WWE wrestling? We talking >> we do WWE wrestling and it's it's it's a lot more physical than people think it is. >> Yeah. Yeah. Yeah. Yeah. Yeah. I I remember when it was WWF and Monday Night Raw and >> Stone Cold Steve Off and Austin, but even going back to Hulk Hogan, the late great Hulk Hogan, right? Ultimate Warrior, Bret Hart, all those guys.
>> Yeah, I've been like I said, I've been watching it since I was probably about three. My dad got me into it and I've been my my daughter's into it now. So, her and I were there watching Wrestlemania this weekend, like talking about it. We have our little chart and we try to call who's going to win which match and everything like that.
So, I mean, we have we have fun with it. So, >> that is so cool. Awesome. Awesome. All right. So, we we laid out You're super busy. Let's just throw in a bedtime. When do you normally go to bed? >> Uh, I shoot for 9:00, but I don't think I ever hit 9:00. I'm normally about 9:30, 10:00 type of >> Okay. All right. So, let's do some quick math.
And if you're getting up at >> I don't get a lot of sleep. I get up about Monday, Wednesdays, and Fridays. I get up at 3:30 in the morning so I can hit the gym uh at 4. I try to work out for about 45 minutes or so lifting and then I hit um I'm at jiu-jitsu uh training that at 5 and I do that for an hour.
I come home, get a shower, and I'm at work at 8:00. So, >> okay. All right. So, yeah, very busy, active morning and then get into the workday and then probably what home life in the evening. >> Uh, yeah, I get home about it's about an hour drive. So, I get home like around 4:45 5 o'clock >> and then uh you know wrestling season I change and I'm at at wrestling >> after before wrest you know when it's not wrestling season uh I come home uh change and uh depending on if it's a soccer soccer night or not or she does also does singing um I get her to her
voice lesson or I take her to soccer practice and you know sometime in there you So, sometimes I'll I'll drop her off at practice and my wife will uh pick her up and I come home and make dinner, >> right? To make dinner. >> So, it it depends on the week and the day of the week. So, >> Yep. Yep. >> I dropped off the kids.
I picked the kids up and I made dinner today. We had tacos. That's a Mexican style is a very fan favorite because it feeds everyone. They all eat it and >> it's quick and easy. >> Yes. Yes. Yes. Yes. Exactly. All right. So, what we're doing, if you're listening right now, I'm getting the the picture painted.
Who's Dominic? What what's his day look like? What are stressors or challenges that he has so that I can reference those later and help understand? So, right now, we got unfortunate a big check against fat loss with sleep. Yep. Right. That's a big challenge. And scientific studies forever have said when you're under six hours, you are really challenging yourself to lose weight.
[clears throat] And because humans are the only creatures in the world that refuse to sleep [laughter] because we get too busy, we're overactive. Uh capitalism, consumerism, the list goes on, right? And and so if we're we're not doing that, then cortisol levels go up and then you're up longer and it's a lot easier to eat in a longer day, a 19-hour day instead of a 16- hour day.
It's easy to put more food in your mouth >> and you because you forgot what happened at 4 in the morning. It's like, >> is that today? I don't even remember at this point. Right. [snorts] >> All right. Now, let let's go into the the the body. So, you mentioned you're at 246. >> Yep. >> Okay. And the goal is >> I'd like to get to about between 200 and 210.
>> All right. >> I got down I got to about 215 probably last year. Uh I got down to about 215 and my my doctor prescribed me a GPL1. I was on that due to insurance. Uh insurance doesn't cover it and I'm not paying $500, $600 for that. So, you know, over the last year, like I got down in last April because I wrestled in a tournament as all the coaches go and we we actually do a legit wrestling tournament.
Um, we wrestled and I got down to 215. I wrestled the 220 pound weight class. That was last April and this April I'm back up to 245. So, >> Okay. All right. So, 215 you had how long were you on the GOP one? >> Uh, probably about a year. >> Okay. >> Maybe a little less than a year. And with that, if you see me looking down, I'm just taking notes.
>> Oh, no, no, sorry. >> So that I can reference him. Where were you at when you started the GOP1? >> Uh, I was probably about two 260. >> Okay. And you So you did the GOP one for about 12 months. >> Yeah. Give or take. >> Yeah. Okay. And the GOP one, there's a couple things just to throw it out there.
Obviously, it's a it's a big thing in my world, right? A lot of people are just going to that as the the first line of trying to weight loss, which is just like any other >> thing or tactic or diet or whatever instead of going to a professional just is the way it is. >> Uh this we could go way back to the days of hydroxy, right? and and the same type of a a thing happen, but then uh the the long-term effects of of not using it or not changing your diet and those are things that we're going to try and uncover today.
>> Okay. >> So, you dropped down about what 40ish pounds >> with the GLP1. Were you just not eating as much? >> It was that and I kind of I kind of did a little bit of an intermittent fasting thing. So I would uh I would eat my eating window was between 2 and 8:30. >> Yeah. >> So that was my eating window.
So I would eat between 2 and 8:30 and then after 8:30 I didn't eat anything. I would have a cup of coffee in the morning. I drink black coffee and then I switch to water and all I drink is coffee and water. And it's like one cup of coffee and then water the rest of the day. >> All right. And you were still doing the morning thing, too? >> Uh yep.
I was doing the morning thing then. Yeah. >> All right. All right. And as you were losing weight, how did your body change? Meaning that GLP1s are a in a easiest way to explain it an appetite suppressant. >> They cut out the food noise. You're not as hungry. You just eat less and and therefore you can lose weight because you cut calories out.
That's a very basic beginner level of talking about the mechanisms of it. And we don't really need to get deeper beyond that, but that's what it is. Now, when we go into a lower calorie intake, the risk of losing muscle mass now increases. So, the question would be during that time frame, did you have any guidance or instruction on what to do around nutrition or protein or working out or anything like that? >> No.
>> Okay. So, it's like, "Hey, here's the shot and off we go >> pretty much." >> Okay. >> Try and have a good sensible diet and that's what I got. So, >> okay. All right. Well, just off the cuff here with that time frame of when you work out in the time frame that when you ate, I'd say, "Hey, we probably should have eaten in the morning because the bulk of your activity was done in the morning, right?" And sport nutrition 101 says, "Feed and fuel your activities.
>> Let's put calories. Let's put carbohydrates around that activity so you can function in fuel and make sure that we have adequate amounts of protein. >> That'll be my next question is while you were doing that, did you have enough protein? >> Probably not. >> Okay. >> Yeah. Yeah. >> Because I did notice I noticed that >> I didn't feel as strong, I guess you could say.
I noticed that uh for jiu-jitsu I did lose a lot of weight, but at the same time I was I felt a a lot weaker on the mat than what I normally feel. So I mean >> jiu-jitsu is not all about strength. I mean it's I try not to use as much strength as possible. I try to I could still feel like some of the guys that I roll with, they're a lot younger than me.
And you know, >> I could just feel how weak I was when I was going against them. So, I mean, it >> I lost the weight, but I did lose a little bit of strength there. >> Right. Right. It's like you show up and you feel like you already rolled for an hour. [laughter] The class is starting like, "Wait a minute here. >> Did I do a warm-up? What's going on?" Okay.
And and because uh I will say this too, anyone listening is the likeliness that most people are guys, it doesn't even matter like men, women throughout the last 23 years doing this protein, nobody really eats a lot of protein, >> enough protein consistently, repeatedly long term. It's just an issue that we have and there's multitude of reasons for doing it.
But even if say you're living a fast lifestyle like you are, it's really easy to just not get protein in. And anywhere you look, carbs and fats are the easiest fastest option, because of convenience, because of readiness. There's all sorts of reasons why. Now, you can write this down and anyone listening to write this down. I did I went over macros of calories in episode five and macros in episode six.
So, I've already reviewed this information, but adequate amount of protein for most guys, I'm say minimum 150 and usually maximum 200. So, somewhere in there is a reasonable amount of protein for you to be able to eat consistently for a long period for the rest of your life basically. >> And if we're more active, then we want to do more in a sense.
And not I don't mean more like 200 plus because for most people like that's just too much. And there's other more effective and cheaper ways to get your calorie needs met. >> And when we even think about a protein ratio, most of the time protein is going to fall between 20 and 30% of the total calories you're eating.
Unless you are on a much lower restricted calorie amount and then it might be 35% in a sense to so that we can keep it up to 140 150 160 when in a calorie deficit unless you just want to eat chicken as an example white fish like a like a bodybuilder but pretty much 95% of the people I ever work with are not going to do that consistently.
And the important thing that I'm always factoring and I love this phrase is what we do in two weeks, we do in two months, we do in two years. Super important that if you were to work with me, we are stacking these behaviors so that when we get to our results, you're like, "Wow, this was pretty easy.
" And I can just keep doing this and ideally I can eat a little bit more food because I can go to calorie maintenance, which is higher than calorie deficit. and I can have a robust metabolism because I tried to maintain as much muscle mass along the way by having protein and doing some form of strength training and things that keep muscle on the body.
>> All right. So, if if say you're like, "Hey, Brian, when we when you're at the 255ish and you you hit the GOP, it's like, "Hey, can we get the the food window in the first part of the day?" And then that would have been say just a a basic shift I would have had you do >> even if we changed nothing else so that we supported the majority of your movement on those days and maybe it wasn't every day maybe that Monday, Wednesday, Friday when you're up super early and you're training and then maybe other days is an other part of the day
but either way. All right. Now in that time frame you did you have any idea how many calories you're eating? I didn't I was basically eating like one maybe one and a half meals a day. I I wasn't eating a lot. So, all right. >> And I tried to stick with, >> you know, >> and was that including snacks, too? Just >> I I didn't really snack that much.
I mean, if I did, it wasn't anything terrible. It might be, you know, a handful of peanuts or almonds or something like that. I didn't I didn't snack a whole bunch cuz I was like focused like this is my eating window and I like kind of prepared what I was going to eat at this time.
So it was I was kind of religious about that. So it drove my wife nuts. >> I'm sure. Right. So again [clears throat] we go back to the phrase what we do in two weeks you do in two months. What you doing in two years? And we have to go in accordance to the the activities and things that are around you too. >> Exactly.
And doing it in a way that doesn't create friction with your family is >> kind of important, right? We want we want year 24 and 30 and [laughter] 40 to come about then you're not driving her up the wall because you have these weird food >> Exactly. >> habits and behaviors or something. And and that's a huge important thing too is [clears throat] we have to consider food behavior.
food relationship so that we then re get it get the results in a way that is long-term successful and [clears throat] you don't end up with some weird food dysfunction that's not helpful either. >> All right. So, [clears throat] you just didn't eat a lot of food. >> Yeah. >> And >> you got down, you came out the GOP ones. And just for anyone listening again, I'm painting the picture.
I'm trying to understand his past behaviors. Why? Because if I understand, oh, he went through a traumatic time. I guess that would be an easy way to label it around calories and food and nutrition for a long time. That is something that I can factor in to understanding where he's at now and why he regained weight after the GLP1s came on.
So, that's where we're at right now and that's what I'm I'm I'm putting together here. Uh, real quick, before how when was the last time you were under 200? Just for a good reference. >> Last time I was under 200 was probably uh probably about 200 one maybe. >> Okay. All right. cuz I wrestled >> I wrestled 189 my senior year of high school and I would probably wait about 185 >> and then you know after you get done high school and you're not working out but you're still eating you put that weight on.
So it was probably about 20201 was the last time I was under 200. >> And is that kind of what got you up to the 255 is just life? >> Probably. I think my my biggest I was was probably about 280. >> Okay. >> And then when my dad passed away in >> 19, I started started taking care of myself a little bit better and I did get down to about 240 250. Okay.
>> So I lost a little bit of weight from running and doing stuff. >> Okay. Gotcha. Gotcha. And I saw that you referenced that and the unfortunate circle of life, right? Yep. And but he also taught you something about health. >> Oh yeah. And some of his unfortunate poor behaviors around food and taking care of himself resulted in what were some of the issues that he was dealing with? >> He was diabetic. He had heart issues.
Uh he had multitude of problems. But I kind of try and put myself, you know, I remember my dad when he was my age at 47. There's no way in heck my dad would have gotten into a wrestling ring or got into onto a wrestling mat or trained jiu-jitsu four or five days a week when he was 47. He couldn't have done it.
>> So, I kind of kind of proud of myself because I can do those things, but at the same token, I I want to be better. So, >> right. Oh, most definitely. If again, we can't forecast anything, but if you were not to be so active, you would probably definitely be going right down the same pathway with disease. >> Yeah.
>> Yeah. So, the the the training exercise has been say at least holding anchoring you into some form of good health and not having to deal with diabetes in your 40s. >> Exactly. But also, if you don't get the food thing down or figured out and your weight down, >> probably going to knock on your door at some point with a a higher A1C or something's going to start.
Your doctor says, "Hey, your blood pressure, your cholesterol, and you're like, I don't want medicine." >> Yeah. >> Right. So, those would likely happen if you maintain a higher body weight and higher body fat. It's just unfortunate just the way it goes. >> So, you do need to get down to that goal weight of 200 and be able to stay there.
>> One of the big things that I always talk about is a five pound weight range. >> So, we want to >> get down there and then stay down there so you don't have to work so hard because >> to lose 40 pounds, I say this, one to two pounds a week is sustainable. Three is amazing. Four or more, we're overreaching.
We're doing something weird that is going to cause potential for a regain in body weight. All right. So, now losing the the 40-ish pounds over the 12 months, was that the time frame of the GLP1 that you lost over 40 months or did you lose it? >> I'm not sure. >> It was it was about the about that time. Yeah, it was that time that I started taking the GLP1 and everything.
So, >> Okay. All right. So, so that's a reasonable plenty reasonable time to lose 40 pounds in a like say a full 12 months, but we have to just pay attention to that that time frame. So, if you're trying to lose 40 pounds, just for mental reference for you, Dominic, you're talking about divide that by two is 20 weeks or times one is 40 weeks.
And then I would even say, hey, the next 40 to basically a year, the 52 weeks, for you to get to 200 and be able to stay there would be an appropriate expectation to put on yourself with all the busyiness that life has for you and the stressors and all that stuff. And then if you, you know, if you don't get there in six months, it's okay because we have time.
And if you spend your 46th and maybe your 47th year, depending on when your birthday is to fix this for good, ideally, you know, the average male lives to 76. So you're you're like 30 years left. So you still have a longevity piece here of quality life that without hopefully without disease and illness and challenges with health that it would be totally worth to say okay the next 40 to 52 weeks I'm going to get my health aligned and straightened up and I will never have to worry about this again is the idea because if we do some math you've lost
in totality maybe upwards of 100 pounds. >> Yeah. >> Already. And you're still overweight, which is not a good story, right? >> Exactly. >> Right. Right. So, we we don't need to lose like 150. The one time I talked to a guy, he'd lost 300 pounds. >> Oh, wow. It was the same 100 pounds three times and he was down at the lowest when I talked to him, but he was scared to death to not work out four hours a day and go to the gym and all this stuff and to eat any more than he was, which is pretty restricted because >> he was fearful of the weight coming
back, but he had no idea on the nutrition piece. He was just out, you know, brute force of moving his body to to burn the calories and shake it. So, we want to take it with like a the Triton, right? The spear, the three-headed spear of of diet, exercise, lifestyle in a sense. So, then we have that threeprong approach to be able to be successful. All right.
So, you get off the GOP one. What happens since then in the last year that the weight came back up to to almost 250 now? >> So, it sounds weird. Uh I I lost my dog in April of last year, >> about this time last year, and we had him for >> we had him longer than we had our daughter. [laughter] >> Right. Right. >> Older than my daughter. Right.
that that that took a toll on me and that's kind of my downfall. You know, obviously he is a dog, he is a family member, but it took a long time to get over that dog. >> Yeah. >> So, um and it's just been added stress from work, doing things, deadlines at work, and >> running here and there and just trying >> trying to maintain going to the gym and classes and everything like that.
And it's just >> it just just snowballed. So, >> right. Right. Now, what changed? Was it the the change in the food window? Was it change in the food itself? Did you get hungrier? >> I around the time we lost my dog was about the time I kind of stopped doing the intermittent fasting. >> And just I was just eating.
>> Okay. >> And it just wasn't it was I I'm going to admit I was terrible. I didn't it was it was bad for about two months and then I started to uh I started to just um have like a protein shake in the morning and then or some mornings I didn't eat anything. Um, and I tried to get back into intermittent fasting, but it never really took the way it was before.
>> Right. >> And it was just life was just gone crazy. So, >> right, >> you know, I was kind of floundering a little bit. So, >> a lot, >> right? So, this is say a second big stressor of loss and that's one of the top a loss of a family member, right? a loss of someone, a divorce or bankruptcy or moving, things like that are big stressors for humans.
A job change or job loss, those are big stressors that can impact in a very negative way for not good habits, not good behaviors, especially around food or alcohol or sugar or other addictive behaviors that humans get themselves into. and cause problems, right? All right. So, now here we are.
This is everything catches me up to speed. Now, in your brain, do you have you attached I need to intermittent fast to get the results back or do I have to do I think you mentioned keto. I have to do this thing to get the weight loss results. Is that like in your head? >> A little bit. A little bit. And And like I said, I did keto at one point in time and I had a little bit of success with that, but that's >> that's hard to sustain.
>> Everyone's staring at you as they eat dinner and you're just eating. >> Yeah. Like my wife and I both did it at the same time and it it worked, but you know, she was a lot younger and yeah, it just kind of went crazy. Um, so I do have some >> a little stuff in my head about intermittent fasting and keto and carbs and and and everything's it's I I don't ever I've never really had a solid program as to what I should be doing, how I should be doing it.
It's always been >> kind of put together on my own from my own, you know, research. And >> right, >> that's really all I've had to go on. And you know, >> from from a wrestling background, >> you need to lose 10 pounds. All right, just don't eat for a week and run a lot. That's what we did. Sweatshirts, uh, trash bags.
That's how we lost 10, 15 pounds. No problem. >> And it doesn't work like that in my 40s. >> And hell, and ultimately, that's not the best way to do it if you're in high school again. >> Oh, no. It's terrible. And I'm I'm really glad they've changed things in high school wrestling now. days things are a lot better.
When I got back into it la uh the year before last and I found saw all the rules and everything they had to go through. I was like, "Oh my gosh, where was this 20, 30 years ago?" >> Yeah. Right. >> Because I remember all the unhealthy stuff people did. So, >> Yep. Yep. Yep. I do remember those things. Okay. So, we have a lot of ingrained behavior, a lot of >> knowledge from YouTube University.
For some things, it's great. I have redone my house a lot. I've laid flooring assembly, too. >> Yeah, I've done all sorts of fun things, right? I can go YouTube it and figure out a lot of things, but it's like to the car engine light. If that comes on, um I that's >> Yeah, that's that's somebody needs help at that.
>> Above my pay grade and stuff. Okay. So that that's where say a ploy of if you're listening and you've been trying to do it, you probably should just get some help if you have not had success. And by success is not using a name diet. It's not having a window of time that you eat food or not.
There has should be moderation, balance, and flexibility built into the approach that you use so that you can eb and flow with what life has for you that day or what you thought it was going to do, but then something else happened. There's been so many times I was like, "Oh, we're going to have this at dinner tonight.
" And then my wife texts me or says, "Hey, you need to go call for pizza." Like, "Okay, [laughter] I guess that's what we're doing now." Or even last night, Dominic to I was busy in the day and I didn't want to walk with my wife and the dog earlier in the day so I could do work things. Mhm. >> I said, "How about we walk tonight and with our kids and our family so that they can move and and we can participate in that." So, we walked the dog.
Two out of the four went and after the walk, the kids were like mutiny in the back seat. RZ Ries. Rzies is an ice cream place at a soft serve. And we ended up going there. I had no intentions of having Rzzy soft serve ice cream. I got the baby cone last night and but that was a curveball. All right. And I woke up without worry that the scale was going to go up or not because it it works.
It fits. Uh my body is carb carb adapted and I eat carbohydrates and I move my body and all this stuff. So it's really not that big of a deal and it fit in my calories. So >> now so th those are some of the most important things. Moderation, balance, and flexibility. And if you you write those down, write those words down because if you can't abide by those things, you will fail long term.
It will happen. You will not lose the weight and things might get worse, which nobody wants. >> Mhm. >> Let's break down some of the keto. Keto is just basically no carbs. >> Yeah. [laughter] >> I don't know about you with the family, but carbs show up all the time, right? They're everywhere you end up, right? It's like, "Oh, whose birthday are we celebrating? Oh, there's carbs there.
" Or like, "Hey, it's dinner time tonight." Like, "Oh, there's carbs there." Right? So, it immediately creates a ton of friction for you. The body is carbohydrate driven. You you use carbs to move and especially with the forms of activity that you do, especially say jiu-jitsu and wrestling, you're moving. Your heart rate's up.
It's it's almost like you're running in a sense and you need those carbs to fuel your body and the performance and energy that you need to do. That's that's super important. All right. So, make sure you you lock that in your head. Carbs are okay and I need to eat them because I move my body and I want to keep moving my body and I don't want to show up to the mat feeling like I've already rolled an hour. Yeah.
>> When I just woke up a little bit. You might be tired. Yeah. Okay. I get that. but you don't feel like you already you're you're drained from working out. >> So, there's that. And for carbohydrates, I have some guys uh Danny's in my call to rise program, the 100 day fat loss challenge.
He's eating over 3,000 some calories in a day because of the activity that's in associated he'll have 200 to 300 plus carbs in a day to make sure that he fuels his body. That's just sport nutrition 101. fuel your activity so that you can perform and recover because you are going at it at such a a routine, right? You you're doing jiu-jitsu and wrestling and you're doing these things on a regular basis.
You have to think about this. Oh, I'm recovering for my next workout. >> And when you can write that down, too. It's like, okay, I'm recovering for my next workout. So, I I need food. I need to fuel my body to recover because if I don't recover, if I don't put carbs back in or I don't give my body enough calories, again, there's friction because your body's strained and it's trying to recover, but there's cortisol levels and there's inflammation and you're you're probably not drinking enough water and all these other things
that are going on and you're you're really and you're not sleeping. So, you're really doing a disservice to yourself, especially with the level of competition that you're or competitiveness and and exercise that you're trying to do in those forms because they're not easy, right? >> Definitely are.
[clears throat] So, there's that. Does that all make sense? >> Yes. >> All right. The intermittent fasting. So, let's take that. This is how I always coach people on it is take intermittent fasting, those two words, and replace it with food window. There's a time in the day that you eat and a time in the day that you don't, >> which then can imply that make it a little bit easier for say natural barriers or guidelines or of when you do have food and when you don't in the day.
[snorts] So like a lot of people struggle with late night eating, right? When it's dark out, they start putting all sorts of food in their mouth, right? They're stressed, they're tired, they want to check out, and here comes whatever said carbs and sugars and fats into their mouth. So, if we say, "Hey, I'm going to stop at dinner," then that becomes the guideline, the rule, the the barrier that you just like, "Okay, I just don't eat after.
" So, then it's a nonoption, >> right? Because it's just like, you know, black and white or >> zeros and ones and such. >> So, it can really be that simple. And that's what you were doing before, right? He's like, "Oh, it's not 2:00. I can't put any I could maybe have some coffee, black coffee, but I can't eat anything.
" That's crazy, right? And the same thing at 8:30. So, if we have a food window, I like going back to the 1950s and what they say like, "Don't eat after dinner." Well, dinner's at like 6:30 or something, right? And and well, when you wake up in the morning, you get up and you eat around like say 6:30 or 7 in the morning. Well, that's 12 hours.
Yeah, >> I like 12 hours to be the time frame from your last meal to your first meal. I think that's a really good cadence, at least 12 hours from your last meal to first meal because then it controls how much food you can put in your mouth, just like we talked about earlier. >> Now, with being up so long, you have a longer opportunity to put food in your mouth and totally forget and have eat just literally eat too many calories.
But for me, I'll usually eat 10 to 10 or 11 to 11. That's not always true, but that's the the average of what it is. It just depends on what activity looks like, what my day looks like, how much busy my schedule is, but as you hear, I'm very flexible. >> I might I might eat again tonight. Probably not, but it could happen and I'd be fine with it.
And then tomorrow, I might just push off my first meal until noon >> in a sense. Say like I go in and everybody's doing a family movie night cuz it's Friday and here comes the popcorn. Well, I have Brian wants popcorn right [snorts] now. We're not doing like super duper buttered in a bag and all that stuff.
We do air popped and sometimes the kids will dress it up a little bit, but >> yeah, >> but maybe that's happening. I want to participate and that's why I did the ice cream yesterday because I want to participate. I don't want especially at this age and your your girl would probably roast you too like a dad can't eat ice cream because it wants a six-pack or something, right? They would just lay into you, right? That's my older two. That's all all my kids.
They're just the I don't know if you get it, but everyone in our house is a bro right now. I'm a bro. >> Everyone's a bro. >> So, or a big back. Call me a big back. I'm like, I don't know what you mean. I mean, I I did pull up today and I'm trying to work on that lat spread, but I don't know what you mean.
So, so that that gives me flexibility and some adjusting. So, we're talking about timing of the day. Because you wake up so early and you move your body, you do want food there. You don't need to have a lot of food, but a jiu-jitsu's secret weapon is the honey bear. >> If you take a serving of honey before you step onto the mat, >> it's like Fast and Furious, the little red button on the steering wheel.
It's that nitric oxide, that Nas that they press, and you're like, voom. All of a sudden, you keep showing up and you you you take a hit of the honey bear in your car before you go in. You don't let anyone know that you're doing it. And then you get on the mat and they're like, "Dude, you have you been up for like two hours already, like warming up and all this.
Like, what's going on?" You're like, "I'm used to you just like sleeping in sleep mode here and then just pin you, right?" So, that can be a really good utility of simple carbohydrates around the activity that you're doing that will fuel the performance and activity and aid in recovery while you're doing jiu-jitsu so early in the morning.
Okay? Could be even a peanut butter and jelly sandwich. But what you see is I'm talking about carbs and I'm talking about sugar and that's okay. All right. Now, afterwards, we'd want to have some protein and a more balanced meal. And that's a huge thing that we're going to talk about is meal balance, right? >> Okay.
>> All right. Does that make sense about intermittent fasting? >> It it does. Yes. >> Okay. All right. So, we we've uh taken a quick time out. everyone listening in, [clears throat] we have a really good understanding of who he is, what's going on, why this is important, right? You mentioned his father.
He's a father and he wants to be around and he also wants to, you know, still do DDTs and stuff off the top rope, right, with his pro wrestling because that's cool and and that's fun and he should do that as long as possible and and do it at a healthy body weight. So then again, if you're at a healthy body weight, I guarantee you'll be able to get two to five more years out of your body before your body's like, "Dude, I'm going to I'm going to body slam you if you go out there again.
" Right? [laughter] So, so there we go. There's that. All right, let's let's get into the nuts and bolts of how we set this up. So, [clears throat] generally when I talk to people, we go over calories, timing of food, portion control, and meal design. Those are the four big rocks in a sense around nutrition. And I coach people off of nutrition, meaning it's the education, the application, the the the knowledge and implementing into your everyday life around the diet, the foods that you put in your mouth to give you the look, the feel, the body that you
want. Does that all make sense? >> Yes. >> Yep. So, we're using nutrition, sciencebacked nutrition that has been studied and is in the peer-reviewed journals like like going back to the example of the amount of protein that is fact. They have studied that ad nauseium at this point, especially in 2026 >> that you should be having from men 150 grams or more and maybe you're closer to 180.
But again, it would be off a percentage of the total calories because if you were eating say >> just I'm not saying this is what you should eat, but say most guys I start off with 16-800 calories, but I also always buffer that with eat as many calories as you can to lose weight. So if Dominic is super active and he can lose weight at 2,000 or say my client Danny, which you could go to, what episode was he on? Give me a second.
It's actually one of the more popular ones is uh episode Oh, here we go. Let's check here. Episode 93 is Danny. And with Danny, he is doing a ruck marathon. So, the guy's moving a lot. And we will have him eat all the way 3,000 plus calories some days. I' I've told him to eat 4,000 calories in a day.
and he's lost from 249 to 212 was has been his lowest weight so far. This is over a couple months. It's not like two weeks or something silly like that, but he has eaten a lot of food and our baseline was roughly 22 2300 calories because of his activity. So, I'm just buffering that in there is eat as many calories as you can to be able to lose weight.
Now, you have to be calorie aware, >> okay? You have to look at labels. You have to have at least some idea of how much food you're putting in your mouth. You don't necessarily have to track the food, but that does help using an app like chronometer. It's the one that I usually have my clients use to start tracking and paying attention because an egg is always an egg.
A potato is always a potato, right? It's it's always going to end up being the same calories, protein, carbs, and fats. And once you understand that around the foods you eat on a regular basis, you're you're you're looking through the matrix now. You're seeing the the ones and the zeros of what food is.
And all food is, people listening in, is just calories, protein, carbs, and fats. That's what food is. There's no other magic to it. Okay? I mean, sure, there's a little bit, but we're not like, "Oh, if I eat celery, it's a negative food, and I don't actually absorb any calories or something like that." or if I eat this uh this Amazon berry that they just found in the last you like quarter of the year and they're heavily marketing it online in these little pill bottle things like no like that's not that's not real. So uh so we go back to
calories and [clears throat] the the where I got off on a tangent there was the protein and the ratio. So, say you're eating 1,600 calories, it might be closer to six the 150 or 140 grams of protein. Whereas, if we have 2,000 or more, then we can eat 175 or 200 grams of protein. But if you have that much and you have that little calories, then you're just going to be eating a lot of protein and that may or may not be up your alley or in your grocery budget as well because lowfat protein sources can be more expensive. And if that's all
you're eating, your budget is up there. Whereas, say, for example, if you eat carbs and you use oatmeal as a carbohydrate in the morning to refuel after your jiu-jitsu, a whole silo of oatmeal is is like $5 or less. And there's 4,000 calories in it. That is 30 days of a half cup serving of dry oatmeal every single day that you can have as part of your breakfast to give you 30 carbs.
>> And we're good. And that's a cheap, affordable, easy breakfast because affordability always has to come into play, too, right? So, I got six people in here. I gotta make sure that we're not just spending >> Oh, I get [laughter] it. >> Thousands of dollars these days, right? I thought I thought eggs were going to go down.
I don't I don't I don't think they went down, but I digress. So 16- 1800 is usually the base level what I tell guys to do, but again it can go up from there. Maybe you're an 1800 to 2,000 or 2,000 to 2200 calorie. That's something that I usually give twoish weeks to start to figure out. And the starting point to to figure all this out is I usually have people send me pictures of food or they start tracking and they start to improve their diet in the first place.
They're paying attention. They're looking at labels and they're going through this process of learning what's in the food they're eating and not just, oh, this is in the the no carb thing or this is off that that that 1990s do eat this and don't eat that food list or something. We we don't need to do that either. So, if you were to approximate, do you have any idea how many calories you are eating? Um, I think I I when I started when I was tracking my uh I I used one of the uh uh food trackers, I think it had me eating I think it was like 1,700
calories. >> Okay. >> They that that was what they kind of, you know, you put your metrics into the the thing and it it said about 1,700 calories was what I was supposed to eat. Some days I would reach that, some days I wouldn't. [laughter] And >> some days I would go well over that and it was like, you know, when you go over it's like, "Oh geez, wow, I completely failed.
" And it like completely destroys you. So >> Right. Right. Right. Right. [clears throat] >> Exactly. And that's the the the mindset and the framework and this this idea of how it ends up going through everyone's head, right? Oh, I'm a failure. I'm just going to start over on Monday. Well, today's Friday, so fortunately, you just have two days before to wreck yourself this weekend before we start over.
But what if it was on Tuesday and you've got like five days to do some damage, right? >> So, we don't want to have all diets start on Monday because that's not good. >> [clears throat] >> And we always have an option to just get right back on track and what we would say balance out what we need to do from the last meal to the next meal.
Oh, I over ate calories at this meal. The next meal I will eat less. And consequently, when I do that, then I can still >> say hit my targets or my goals. And it's not necessarily over a >> time that you're awake for food. A simple question I always ask people is this. >> Say we were working together, Dominic, in the next four, five, six, eight weeks.
Doesn't matter the timeline, but in that chunk of time, you lost 10 pounds. Yay. Good job, man. Like, we're down 10 pounds, right? You're looking better, you're feeling better, the pants are loose, all those things, right? The question that I always ask people is, does it matter when you ate food? No, it doesn't.
because you were in a calorie deficit by definition of losing 10 lbs. >> So whether you had that 2:00 to 8:30 or you you shifted that time to eating around like 4:00 or 5 in the morning till till noon or whatever or you just ate from 5 to 5, something like that. Or if you did do it and you could control your calories while in a calorie deficit, you ate 5 to 8 because life is busy and there's the after school things and dinner's at 8:00 and that's how it is in your house and okay, cool.
We'll have we'll have more calories in the first part of the day because of activity. We'll try to go low calories but filling foods in the middle of the day. Think for easiest example chicken salad because you could eat a lot of that with not a lot of calories to keep you fully enough until you get to dinner and then you can have dinner and and eat with the family whatever the family dinner is that day and you're not often you're like hey wife can you make me a separate meal like no I'm not going to do that for you endlessly for years to come right
[laughter] so [clears throat] so that ends up being opportunity for you to have a little flexibility and even start to say structure the calories on in your head. All right, we're losing sunlight. I'm If if you're see watching the video is going down now. >> So, uh give me one second. I'm just going to flick the lights on.
No worries. >> Pause. All right, there we go. So, it took a second to turn a light on so Dominic can see me and I'm not just fading away into darkness. Um, I'm out in my barn. This is my garage. It's the the the the garage gym. It's a barn. It's got all my weights and the workouts, my office. I do podcast from here and all this stuff.
So, >> uh, I usually let natural light in and but it's 8 o'clock. So, it's >> I get you. [laughter] >> All right. [clears throat] So, we've got overall calories. Now, let's go to context of when you were tracking. Were you tracking what time frame was this? Was this with GLP1? Was this >> probably maybe a month or so ago? >> Okay. So, recent started tracking.
Yeah, I started tracking >> before that. >> Uh, not really. Not before that. And if I did, it wasn't, >> you know, wasn't steady. Like I track steady for >> probably about a month or so. >> Okay. >> Before this. and and I was really on point with that and then you know that obviously fell off after >> then life happens right.
>> Exactly. >> Think of tracking and everyone listening in and the reason why we're almost at an hour now is just being really thorough so when Dominic leaves he has a very clear understanding. He can ask all the questions and you listening in can hear the explanations of why I'm even saying and explaining the things that that we do. Tracking is a tool.
It's just a tool in the toolbox of nutrition that we can use just like say low carb or intermittent fasting could be tools at certain times that we could use to facilitate the outcome that we want and say I will have a in quotations a keto meal a protein and low carb meal in the middle of the day but I'm going to have a high carb first half uh first morning thing because of the jiu-jitsu and all and then [clears throat] I'm going to eat with my family and I'm going to carbs at that point, too.
>> Cool. Awesome. Or or fasting. Hey, it's Christmas time and I I just want to go all out. It's Christmas Day. I am eating all the things. Cool. Maybe that's just one or two meals in that day. And then you keep your calories in check because calories are the most important thing. Then [clears throat] it turns into protein. So, you can write this down.
Calories are most important. Proteins. Then we have vegetables. I call them fiber, fibrous carbs, vegetables, and some fruit. But we want calories first, protein, then fiber because those will fill you up and lower calories. And then we want to limit the fat because fat is calorie dense. We want to be conscious of the carbs because they are always in forever, right? You will always run into carbs everywhere you go.
So, we might as well develop a better relationship with them than just stick our head in the sand and act like they don't exist because that's that's silly. >> Yeah. >> And then we want to eliminate simple sugars, right? The fast, cheap, ultrarocessed processed things in crinkly bags and boxes and different things like that that have marketing and all this stuff on them that say they're how healthy they are, how much protein they have in them, or whatever else.
They're colorful and they have for me and and you too probably Teenage Mutant Ninja Turtles or something on the front, right? Yeah. Or Tony the Tiger, right? They're great. >> So, we we probably don't want all a lot of that to happen. >> The only time, Dominic, that you could get away with Tony the Tiger, Frosted Flake is before you go into jiu-jitsu.
Why? It's going to be that NAS button. So instead of honey, you do frosted flakes and you do a serving of it because the sugar and the simple carbohydrates from the corn flakes and the glaze they put all over it is going to boost your blood sugar up, but then you're going to go use that blood sugar in your jiu-jitsu.
So you'll have more energy to keep up with the the youngans there, right? >> Got and feel good. >> And that's something that's never been explained to me. I've I've always been a I always been a workout in a fasted state. >> Yeah. >> So I have never like I've just always been like that. Even wrestling like I've never >> Next week, man, it's gonna be like you're gonna be blowing up my DMs and Insta be like, "Dude, I had the honey before the workout and I was unstoppable.
" >> Yes. You had you you felt like uh what Jim Dugen in in the room a macho man. >> I love it. >> Just like this energy because you you just did basic nutrition. You gave yourself some sugar or you elevated your blood sugar with some carbohydrates and then you were able to power through the workout and not feel old.
[laughter] At the very at the very least >> this next week you won't feel as old as you have in the last of years. >> All right. So [clears throat] we we've gone over calories 1700. You know because you have a desk job that is a huge limiting factor and I would implore you because it is stressful to make sure you you take get up and get away from your desk periods throughout the day.
>> I I've been trying to do that recently as well. Get up like around uh get up like around 12:30, 1:00 and I walk outside now that it's nicer out. >> Yeah, I try and get >> do a lap or two around the the block, walk fast if you have to to get some endorphins and blood flowing and clear your head and get some sun and some fresh breath and air and all this stuff.
That would be super helpful for you to do strategically throughout the day to lower your stress from your work because that's not going to change until you either get a new job or you change positions or you you you you go find the the easy detective jobs, whatever those might be. Right. >> Whatever those might be, >> right? Right.
Like, oh, grandma called up and she lost something. Let me go help her find whatever it is. Right. Not like not like murder or grand lararseny or whatever. >> Exactly. >> Those are stressful. So you you absolutely have to do that. All right. [clears throat] So we've got a general window of calories. You can track. The goal is to track and start to pay attention to how much food you eat and when you're eating it.
And if you miss a day or miss a meal, then you just get right back on. Okay? If you want to use that as a [clears throat] tool. If you did that with me, I would help make sure that you not only understood how to do it, but it was an enjoyable curiositydriven process because I want you to learn what is in the food that you're eating and identify with oh a good example is this.
I will ask you what is an egg? >> Is it a protein, a carb, a fat? What is an egg? >> It's a protein and a fat I believe >> exactly. So it's it's a protein and a fat. What's the dominant calories in it? Is it protein or fat? Which one is more of? >> I don't know that one. Probably I would say fat probably. >> It's got roughly 70 calories.
It has roughly five grams of protein and five grams of fat. You're like, "Oh, they're even." Well, there's nine calories per gram of fat and four calories per gram of protein. So, we do some math. 5 * 9 is 45 fat calories out of 70 and 5 time 4 is 20 calories of protein out of 70. So by definition, because we just looked at it at the nutrition label in a sense and did basic math, >> we found that >> an egg is about 75% fat calories to protein.
So in your brain, if you're like, "Oh, eggs are protein. I'm just going to keep eating more eggs." Well, you're going to get a lot more fat with that. And so, consequently, that would not necessarily be the best idea. We could do some eggs with some egg whites or eggs with Canadian bacon or eggs with Greek yogurt or eggs with a protein shake or eggs with other low-fat protein to get say 40 50 grams of protein in a day.
>> Okay? >> Right? So that that's why you use the tracker to identify what's in the food that you commonly eat because you if you look over a four to eight week time frame, you eat the same foods all the time. >> Yeah. >> And soon as you identify with what those are, you're like, "Oh, I have a better idea how to portion these things out and how to put them with other foods so that I don't just have say, >> oh, I'm going to have protein with salmon and avocado.
" Well, you're getting a fat bomb. you're going to have like 50 grams of fat [laughter] at at at breakfast and like 20 grams of protein and you're we're not necessarily headed in the right direction there. It's all healthy in quotations, but it's misdirected in how we can manipulate that in a sense.
So, [clears throat] all right. So, we'll say like 17,800 calories seems fair off of of what you've generally said with your day. Now, also because it's such a long day, you might run out of gas. So, it might have because you're up so long, but also if you start taking more walk breaks, then you actually might be able to get to 18,900 calories or something like that.
So, it's somewhere between 1,700 to 2,000 rough guess through just this basic conversation, right? >> Okay. >> And hey, here's the thing. You do that for two weeks and if the scale doesn't move, then you know where your calories are, where your calorie balance is. But if it goes down, then like, okay, we're in a calorie deficit.
If it goes up, it shouldn't go up at like 1,700 or 2,000. >> That would not be good. Probably say like 2500, >> then you might go up, [clears throat] but uh we wouldn't want it to be there 2,000 because then that would definitely imply, especially if it was very tracked really well. That would imply that yeah, you did damage your metabolism last year and you did lose muscle mass and your metabolism basil metabolic rate which is your you sit and do nothing.
You still like burn so many calories is a lot lower than you want it to be. And yeah, >> a gentleman at any age wants to have as much of a muscle mass on their body and is their metabolism be as high as possible because you and I, my friend, are fighting against father time. It's gonna fall off of us anyways, right? Let's think of good old Arnold Schwarzenegger.
>> The Austrian oak ain't quite the Austrian oak anymore, is it? Right. So, all right. Even with help, right? He's probably still used to help, right? >> All right. So, we got calories, timing of food. Let's go through this. I want you to answer this question. [snorts] when in the day are the best times for you to put food in your mouth.
If you just logically thought, so especially some of the things that we already talked about like getting food in around your your jiu-jitsu and stuff, but if we if we and why you should do that, if you think of a typical day, when should you eat this next week? Let's write them down. >> So, when should I eat? >> Yes.
So, what I typically been doing was >> not what you've been doing. Think of what your schedule looks like. When should you >> I can eat after jiu-jitsu. That's perfectly fine because I have like a 2hour window there like around between 6:30 and >> all right >> like 67 around that time. >> Hey, careful with that.
Your daughter's not around. >> Yeah, she's not around. I was able to get away with that one because I would have had a little face peeking in like, "Oh, did you say that?" >> Oh, yeah. This is funny. I'll >> I'll do a silly little little thing here. My wife, she loves to travel. She's taken us all over the place. Literally all 50 states.
We've been to our fourth continent was Peru. We just got back a couple weeks ago. But then she went to Croatia last week on her own, in quotations, work trip. She's a travel advisor. You said it was work, but I saw her drinking wine, having truffle, [laughter] eating chocolate, staring at castles. Like, I I don't think you're working over there.
But no, she was having a blast. But she said that the the this was universal. And they would they were a bunch of like kid school activities happening and the the the the the guides the leaders of their their work trip because there's a bunch of other ambers other people that does sell travel for they would just go and do this and the the the the the field trips would erupt.
Everyone was just like >> and so it's it's universal >> all over the world. Watch out. So, it's a universal problem all over the world. I got it. >> It is. Yes, it is. So, we digress. So, silly silly story there. All right. So, 6 a.m. Somewhere around there. >> When's the next logical time in your day that you can put food in your mouth? >> So, we don't necessarily get a lunch at work.
>> Um because of our schedule. I mean, I fit it in when I can. Yep. So, when's a good time to get it in? That's >> reason >> probably like around between 12:30 and 3. Sometime around that time. >> All right. And do you have any idea if it's going to be more 12:30 or more 3? >> It depends on the day. >> Okay.
So, your schedule adjusts just like mine does, right? >> Yeah. >> If you see an opening and you're like, "Oh my gosh, it's going to be more like 3." >> Yeah. We don't want to go 6 or 7 a.m. to 300 p.m. That is way too long. Any human is going to default to putting food in their mouth because they're hangry at that point >> because it's too long.
>> Mhm. >> Right. So, our goal is to eat enough food to get you to the next time you're going to eat again. And if you see in your day, oh shoot, >> I need to squeeze something in at like 11, then we eat maybe half or three/4ers of your lunch. Then and then we eat the other half or quarter on the back end of that gap >> or after the meetings or the work or whatever, you get another breather.
>> So that how that's how you end up doing it. >> Okay. Okay. >> So please do not go to from 6:00 to 3. >> Okay. >> It's no bueno. This is not good. That that all makes sense, right? Your blood sugar levels in the gutter. You can't think anymore. You're clear. You're your brain fog. You're ready for a nap. >> All right.
Because you're you're you were you've been up for 12 hours already. >> Yeah. >> Right. So, please don't do that. All right. >> Okay. >> So, it can be okay. I'll I can eat somewhere around 11 or 12 or 12 or 1 or 11 and three, something like that. All good. >> Okay. And so then that would imply, okay, if we eat somewhere around noonish and you have some a little bit of control over your schedule, right? You can squeeze out for five minutes to throw something in your mouth.
>> Then then we probably let's anchor in when dinner is. When's dinner? >> Again, depending on soccer practice, it's anywhere between 6 and 8. >> Okay. All right. [snorts] Then we can imply it might even be better that you do sixish, 11 to 12ish, 3ish, and then 6 to 8ish. >> Okay. >> Okay. Then let's do simple math.
Let's go for really simple math. 2,00 divided by 4 is 500 calorie meals. >> Okay. >> If we go say 1,800, then we're more like 400ish calories meals. So, what I'm saying is basically the majority of your meals are going to go between say 400 to 500ish calorie meals when you eat them. >> That would be off of four meals.
But if we had three, then we're more like 600 or 700 calories for those meals, roughly speaking. Now, in breakfast, we're going to say yes, it's going to be 600, but also I'm going to have about 50 calories of honey before jiu-jitsu because Brian just gave me a lifechanging experience here.
So then jiu-jitsu post is going to be 550 calories in a sense. >> Cool. And also, if it is a twohour roll session and you're going the whole time, you should have another serving of honey in the middle of it. So that we then push the Nash button again and give you more boost to get you through the second half. And then people are perplexed because you used to look like you already rolled for an hour when class started and now you've look fresh and you're and everyone's fading as you're still going >> and and they're just scratching their heads. They just don't understand
anymore. It's like, wait a minute. I was beating this old man now. Now he's kicking my butt. Right. So, all right. So, [clears throat] that that's how we break it up. So, in general, you have to think, okay, I'm going to have somewhere between maybe a smaller meal around 300 to 400 calories or a larger meal around 600 to 700ish calories.
Does that make sense? >> Yes. >> All right. And if we break it up across three or four meals in a day, now you have a little more flexibility. You have a little more balance. You have a little more capacity to manipulate your day based on the demands of the day and you don't feel so constrained by doing this thing. >> Okay. Yeah, that makes sense. Yeah.
>> Okay, good. If this sounds too logical, great. Then we're we're on the right track, right? Because you need somebody to explain it to you because like I said, I've been focused one way for so long that it's like I need somebody to like break it down for me. >> Exactly. Exact. I mean, literally, it's what I do every single day.
You [laughter] are you're like the eighth time I've talked to someone today or something about food and how to get it to fit in their life. So, I practice this every single day. All right. So, we have some general time frames and we can plus or minus an hour or two of those. Then we have ability to manipulate calories in there.
So we have more flexibility and some moderation built in. And we're pro we're doing this around your morning workout so that you can actually gain the benefits of why you're waking up so early in the first place and getting there and actually getting quality session out of it. Not just brute force your way through it and and just push because you will break.
You won't be able to do it. You'll get hurt easier. Whatever. Yeah. >> Now it comes to portions. Okay. If we have a 600 calorie meal, there are three quadrants that I have people eat out of. All right. So, you can write these down. We have proteins. We've got the second one is going to be uh fibrous carbs or fruit or vegetables.
And the third one is stretchy carbs. We could add fat in there, but the what happens with fat is that people overdo it and then they end up eating too many calories and that's a challenge, especially if we're in a calorie deficit. So, I'm all for healthy fats, but then we have to consolidate. Oh, I'm going to have less starch to have a little bit more fat in a sense.
Or if I'm having a fattier protein, then I need to have less starch so that I can still hit that say 600 calorie meal. Then we'll use 600 calories as a a a balanced meal just for basic math. So we have if we have three quadrants and we have 600 total calories for one meal, we basically have about 200ish calories roughly speaking to move around in each of those categories.
Now 200 calories of vegetables is a lot of vegetables. So maybe add a piece of fruit in there or maybe it's 150 calories of vegetables and then 250 calories of protein in a sense or 300 calories of protein in a sense. Cool. Not big deal, but it still falls into that general time frame, that general ratio.
And then we have say 200 calories of carbs, starchy carbs like rice or pasta and beans and things like that. Now, if we go to portion control, we're looking for may if it's say threeish meals roughly. We're looking about six to seven ounces of protein, maybe a little less if you have four. We're looking for multiple cups of vegetables. everyone who works with me like uh there's Brian asking if I put some more vegetables on the plate.
Uh even today, literally this morning, if you want to watch on my Instagram after we're done, I shared multiple images of what I eat. It says something like learn from a health coach uh what he eats. And so I had I had six different images that I shared with guys in my program so that they can visually see what does Brian do cuz he's trying to teach me and help me and and so I wanted to share and there's lots of volume of food.
I walk around stuffed and my body weight I stepped on the scale last. It was 189.2. This was a week after I got back from Peru for two weeks. I went to Peru for two weeks. Then I got back and then I got back into normal behaviors and I was 189.2. I then looked at my graph on my app and I scrolled all the way back to when I bought the scale in August 2019.
I was 190.2 when I first stepped on the scale. Not too bad, right? >> There goes that five pound weight range that I preach. And sure, I've gone up and I've gone down in that range. And the up was on purpose, though. I was trying to bulk last winter, not this one, the prior one. And that was >> I decidally rendered that being dumb.
It's like, why am I purposely [laughter] gaining weight at this age? I'm not actually putting on that much muscle. And now I have to lose 10 pounds to get to, you know, look summer fit or whatever. I was like, "All right, I'm I'm not doing that again." >> So, but [clears throat] I I was there, right? I practice what I preach and I was on a two-eek vacation that I assure you I ate whatever within reason but I was moving a lot and I was not just being a little piggy or something.
>> Yeah. >> So we have six to seven ounces of protein. We have three, four or five cups of vegetables or you could add a piece of fruit in there because that's a piece of fruit is about 100 calories. And then we have roughly 3/4 cup to a cup of starch because that a cup of starch like rice, beans, a little bit more potatoes, but that that ends up being roughly 200 calories and it fits our model.
So, and I'm going to send you some resources in our our DMs just for like the what food should I eat PDF, which is the call to action that I did in that video today. And I'm going to send it to help with the next part, which is meal design. So now we have, let's [clears throat] stack it. We have a general calorie range.
We said guessing 1,700, maybe 2,000 somewhere in there. We have fourish, possibly three-ish meal times in a day depending on how busy your day is. If you can eat at six or like like four or six because of the the split with the jiu-jitsu and then noon and six, cool. But if you know it's going to be more like three, you need to eat at 11 in a sense.
So we have three or four meals in a day and then we have roughly somewhere between maybe a smallest meal being 300 but at the absolute most being a 700 calories. So say dinner is a big meal >> and your breakfast is a big meal in a sense and then you have two smaller servings of food in the middle of the day just to hold you over. Cool.
We still get to the end day hitting our calories. We're good. Okay. And then we have general portions of what those meals should look like on our plate. So basically, if we were to break up a circle plate, we have about half of it vegetables, a quarter of protein and a quarter of carbs, >> okay? >> A stretchy carbs.
And if we want to say a give it a a physical item, I'll use a softball. No, no, no, sorry, not a tennis ball. A tennis ball, you would be having maybe one and a half tennis balls worth of protein, one and a half tennis balls worth of starch, and three or four tennis balls worth of vegetables. >> Okay? >> So then in your brain, you you know what that looks like. That's a lot of food.
And when we do it right, you can eat big and you can eat delicious and tasty, enjoyable meals >> when you do it right. >> So now we get into the last part as we start to wrap this up, but is the meal design process. The meal design process, and this works wonders, and I'm going to tell you, I implore you to take this what food should a PDF that I'll send after we're done.
[clears throat] Print out the protein, the fibers, carb, the starchy carb pages and put them on your fridge. Why? Because it's easy meal design. I pick a protein with this much of it. I pick a starch with this much in it. And I pick a vegetable with this much in. And it'll give you tons of examples. There's probably about I don't know 80 different foods that are on the list.
So, and if anyone else is listening in wants the what food should I eat PDF, I can send it to you. Everything that I talk about is simple and easy by design because you don't need more rules. You don't need more complexity. You need simplicity so you can actually do it because your life is complex enough and it's hard enough to figure it out.
Weight loss and weight maintenance is simple but it's not easy because life throws wrenches and curve balls and all sorts of challenges at us every single day. But with the approach that we're talking about here, it's to give us ability to to to be agile and juke and and to to to shift amongst whatever the challenges may be.
So, write down on your paper what are say three or four protein sources you enjoy. >> Chicken, beef. >> Yeah, write them down because you're going to watch magic play out. You're like, "Oh my gosh, I didn't know I could eat this much." So, chicken, beef, what else? Like a protein shake, yogurt, fish, protein shakes, yogurt, >> shrimp, right? Any of those work.
I ideally we're doing the lower fat versions at 90 or 93% ground meat or better, right? >> Okay, >> that works. Sure, you can have salmon, but just know it's a fattier fish. Or sure, you can have eggs, but it has fat in it. And it's just something to consider. Sure, you can have chicken thigh or even a ribeye, but if you have a ribeye for dinner, then you probably want to go lower fat food sources earlier in the day so that you don't eat too much fat in the day in a sense.
All right. All right. So, we got those down, right? Four of them. >> Yes, sir. >> Then I want you to write down say uh four vegetables that you enjoy. And we do want to eat a lot of vegetables. I'm just going to tell you that's a cheat code. Okay? And your steps. If you can walk 10,000 steps or more with or without jiu-jitsu and all the the wrestling and all, then you'll probably be good.
If you keep your calories below that that number, like the 2,800, you'll probably be really good. and if we can eat a lot of vegetables and lean proteins, you're going to be really good. You're like, "Oh my gosh, Brian, where you been at since like 2019?" [laughter] I'm like, "I've been actually doing this before that." It's like, "Dang it, man.
I should have found you earlier." Honestly, I wasn't on Instagram then because I didn't need to be. >> Yeah. >> So, now you have to be everywhere. Always. >> Yeah. Everywhere. That's why I have a 100 plus podcasts already in six months. [laughter] So create content. All right. That's why we're doing this.
Create some more content. Help some people out. >> You're getting some good value of this, right? >> Yes, sir. >> All making sense? >> Yes, sir. >> Does it seem reasonable? >> It It does. >> Okay. All right. Good. So then what we got? What were the vegetables you wrote down? >> Uh broccoli, green beans, spinach, and carrots. >> All right. Perfect.
And it can expand beyond this. So, it doesn't have to just be those, but these are starters. What? Write down three pieces of fruit that you enjoy cuz you can have fruit. One to three pieces in a day works great. All right. What were they? >> Apples, bananas, and oranges. >> All right. Excellent. And then let's write down three starchy carbs that you enjoy. Don't think too hard.
[laughter] >> Oh, this is the easy part. >> Yep. Yep. Yep. Uh, as you're writing these down, should you eat white rice or brown rice? Go. Uh, brown rice, I would assume. >> And why? It's >> just what I've always heard. >> Yeah. >> I don't know the reason. That's what I've always heard. >> Yeah. Right.
From 1990 or something, right? It's been glued in your head. You should or the 2000 whatever that health kick wave was. >> You got to eat brown rice over white rice. Well, >> there are >> there are so many different types of rice. Even potatoes in Peru. We found out when we were there, there are 4,000 variants of potatoes. >> Oh. Jesus.
Do do you think they are all magically that much different from one another? Wheat potato is that much different than a white potato? No, they're basically the same when you look at a nutrition label. Same thing with rice. White rice, brown rice, black rice, pink rice, basmati, jasmine, short grain, long grain, it's all going to generally be roughly the same >> as its counterpart.
So if you've been trying to eat brown rice all the time and forcing your family to eat brown rice when everybody wants white rice now you you can be like all right said that we can eat white rice and we don't need brown rice. >> I was more on the sweet potato kick. I I I like sweet potatoes. See they're great. >> I love sweet potatoes.
I make everybody eat sweet potatoes and my wife's like uh no not again. >> Not this. >> Yeah. you'll get off and you're like, well, Brian said that a sweet potato a potato is a potato. Either way, it's it's a potato. >> And because when you look at the nutrition label, they are relatively the same.
Same thing with rice, same thing with beans. Black beans, navy beans, pinto beans, they're all about 220 calories in a cup with roughly 30 carbs, eight grams of fat, about six or eight grams of pro uh fiber. Sorry, uh eight grams of protein. Not fat. They don't have fat. Uh, so there's no fat in beans. I'm going to correct that there. But eight eight grams of fiber, eight grams of protein. That's a bean.
That is a cup of most meat. Not green beans because those are a fibrous carb. A whole can because if you eat canned green beans is 70 calories with seven grams of fiber. That's a knockout slam dunk. Just pour whole can of green beans on your plate and now we're talking. Okay? And I would probably tell you to still add more vegetables on the plate.
Okay. Sometimes I've cheated and I've done three cans of veget of of green beans in a meal to fill up, but I got 210 calories out of it. 21 grams of fiber and or 210. Yeah, 210 calories. I'm stuffed >> for a long time [laughter] with that. And it's awesome. >> Does it matter between canned and like frozen? Because we buy frozen green beans all the time, but you know, every once in a while, >> let's answer this question.
When you go on a health kick, it's like, "Oh, I got to lose weight and let's go buy super healthy at the grocery store." What do you end up buying? What do most people buy? >> I buy frozen or exactly. It's normally frozen veget. >> Oh, let's just clean out the produce and take all of it home today, right? What happens? Food waste.
>> It goes back. You don't use it. You don't know how to use it. You don't know. You're not equipped with the skills or the understanding of how to cook it or prepare it or keep it long enough from it spoiling and you're just wasting whatever amount of money and throwing it away, which we don't want to do. >> So, you're going to write this down.
These three words at top, one over the other. Okay? So, fresh, then underneath fresh, put frozen, and under frozen, put canned. And then put nothing. Write down the word nothing under that. >> Okay? >> So I say this, fresh is better than frozen is better than canned is better than none. >> Okay? >> So I would rather you have canned green beans at this next meal.
Even like, oh, it's loaded with sodium over not having any at all. >> Why? Because you'll be more full and it'll last you longer until you eat again. And we go back to that phrase and you write this down. I've I've already said once is eat enough food to get you to the next time you're going to eat again.
So, if you literally are you got handcuffs behind your back and you're stuck from eating six at 6:00 a.m. to 300 p.m. because you're handcuffed and you literally can't eat, then you better have maybe a thousand calories at 6:00 a.m. because you need that to get you to 3:00 >> without and then at 3:00 you'll be less likely to make a bad decision >> because you'll be content at that point.
your blood sugars are bottoming out anyways. But >> yeah, >> you you wouldn't have just had say 400 calories in the morning and then you'd be famished by three. >> All right, so [clears throat] here's the magic. >> Let's do So pick a protein. Any protein >> chicken. >> Okay. And then what vegetable could pair well with that? >> Uh I put broccoli with everything.
>> Cool. And then what the carbs? >> Great. So do I. Okay, cool. Let's go back to chicken and let's make a different combination. So, chicken with another vegetable. >> Carrots. >> Carrots. And with another starch, >> potatoes. >> Excellent. And let's go back to chicken and pick another vegetable. >> Spinach. >> And pick a different carb.
>> Uh, there's different carbs. >> Potatoes, pastas, beans, >> bread. >> Actually, pastas and potatoes is chicken. We've done that. Yeah. >> So, what we just create three different meals, right? Then, okay. >> Yep. >> But then we go back to the portion control that I said. Six to seven ounces of chicken, 3 to four cups of the vegetable, >> and a cup of the starch.
That's your template. That's how you build meals. So then tonight, it doesn't matter what is going to show up as long as you pick a protein, pick a fibrous carb, pick a starchy carb, and the the fibrous carb again is fruits and vegetables >> and you put them into the overall calories that you need. this 500, 600 or 700 calories on the plate and you have a balanced plate with it's like the tennis ball example or half of it being a vegetable and a quarter and a quarter being a starch and a protein.
>> Okay. >> Do you think you can do that and be free from having to worry about what you're eating or how much of this or this this restricted whatever. >> Yeah, I could definitely do that. >> Yeah. And that's it. But this is it. This is the repeatable system that you need to do for the rest of your life. >> Okay? >> Now, sure, we can have ice cream after she wins the soccer or she we're going to go out to eat and she graduates, right? And we're going to celebrate something else or we're going on vacation or I won the wrestling match
because I'm supercharged now, right? I've got energy to actually win things now, right? And do things. I can do stuff now. But that ends up but sure we can a lot for the say the ice cream cone last night. Okay, that's going to cost me how many calories? Let's do basic math.
If you're eating 2,000 minus 400, okay, I have 1,600 more calories in the day to play with. >> Yeah, >> that would imply that I probably should eat less starchy carbs if I want to stay full. But that doesn't necessarily mean that you couldn't eat only starchy carbs. You're just not going to eat a lot of food. >> Okay? cuz if you have three cups of rice that's 600 calories and then your your your ice cream cone at 400 that's 1,000 calories.
You have less than 1,000 calories left in the day. It's not a lot of food. >> No. >> So you get to choose now. Okay. You get to choose. The power is in your choice to pick and choose what foods go in what combinations. And as long as we're generally doing balanced meals 80 to 90% of the time, eating healthy [snorts] or in quotations clean, then you are free to be able to have energy to eat around the busyiness of your day, around the activities of your family, eat whatever dinner is tonight and be successful. And in one of the video, the
video I said about the what I ate, the the images of what I ate. Last night's image was inside that video. I had I had some uh cottage cheese, fat free cottage cheese. I had a fatty sausage piece of sausage like kabasi thing. I had pasta and I had a lot of broccoli. You'll see a lot like amount of broccoli.
There's like five cuts of broccoli. I like broccoli, too. But I had five cuts of broccoli, a fat-free cottage cheese to get my protein to 40 grams. I had some [clears throat] fattier protein from the sausage and the a portion of pasta. It was a mac and cheese pasta. >> Okay. >> So, you can see a lot of food, but I still only ate so many calories.
And because of the balance, I was stuck. >> Yeah. >> But I didn't over consume calories. And I wake up today feeling just fine. not worried about what the scale is. I I haven't stepped on the scale since uh it was like I don't know uh you know a week ago and then it was you know a month before that and then before that it was probably five months or something.
I don't step on the scale. I just look in the mirror. I'm like we're doing okay today. Like I should probably lay off and and knock it off a little bit. All right. So a quick recap. We're going to eat a certain amount of calories in a day to be in a calorie deficit. And you're going to pair that with your activity.
You're already active enough. So, you might be able to get more like 2,000 calories because of that activity. And if you take those walk breaks like is suggested to help with balancing out your stress in the day and taking a breath and and pausing so you can actually like think and solve cases better, then you will be that much better off with burning more calories.
So, we have a certain amount. We have certain times of the day that we're going to eat. we have certain portions of it and we certain way to build our meals and I'll send over that what food should I eat PDF and the messages after this. >> I appreciate that. Thank you. >> So that is the strategy and how I start pretty much everyone that I ever work with because that's easy.
That's I should say that's the simple part, right? It all sounded simple, right? But then the impact of implementation is where >> it gets off track and I spend >> spend all my time being support and accountability because I do so well stacking the deck. Okay, this is the information. All right, so uh last thing we need to cover and then I'll I'll throw it into questions. Water.
How do you do on water? How much you drink in a day? >> Um I kill about a half gallon of water every day. I drink a 20 a 20 ounce thing in the morning uh right before or during jiu-jitsu in my workout. I have that filled with coffee. I kill that and then I have a half gallon of water that I kill pretty much by the end of the day.
>> All right, we need a 100 ounces or more. >> Okay, here's my 40 container that I'll drink. Usually three of these or if I do have it, I will have uh two of these in coffee. And coffee as long as it's not drowning in calories or >> Oh, and all that stuff. >> I drink coffee. >> That's fine.
We can count that as part of your nutrition strategy as long as you're not drinking an obscene amount of it. >> Yeah. It's one cup. >> All right. Well, >> that's that's Yeah. Yeah. That's I usually do. I'll drink upwards of a French press in a day. >> Some in the morning, some around two. And that's just how I've done it for a long time.
gives me good consistent energy. All right, so that's it. That's the play. >> Okay, >> questions. >> Um, so I I do like a protein shake in the morning. >> I' I've been doing that recently. It's really protein. I put a scoop of creatine in it. >> Um, maybe some collagen. >> Uh, yep. Five grams of pro uh creatine, collagen, and I fill it with water and I drink that.
That's normally my It's been my breakfast for the last two weeks. >> Okay. >> So, uh I What should I pair with that? >> Well, let's go back to your paper. Write down protein powder. >> Yep. >> Okay. >> Got that. >> Most people pair fruits over vegetables with protein powder usually. So, what's a fruit that could pair well? >> Banana or something about that time.
>> And then what could be a stretchy carb that you could have with that? I guess oatmeal. Would that >> oatmeal cereal could be it? A a half a cup dry oats is 150 calories. A one and a half cups of Cheerios, just normal Cheerios is 150 calories. They're calorie equivalent. >> So you're like, "Oh, shoot.
I get an extra cup of food there. Okay, [laughter] I might be interested in that." >> Yeah. Right. So, so we can eat cereals and and breads, but we do have to pay attention to the calories and also how much wheat products you have in the day. We don't want just a bunch of wheat as filling your starchy carbs.
That's not a good idea. >> So, I personally would mix the protein powder with the cereal, with the banana, with some flax seed or chia seed. Stir it up. pour some milk in it and eat it like cereal. >> Oh, okay. >> That's how I'm doing it. And again, you watch that video that I share. I have that two different images of me putting protein powder in with oatmeal and maybe cottage cheese sometimes and a fruit and that's my meal. Like 600 calories.
>> Okay. >> And just dry. >> Yeah. I I I take if if you ask Cody, he thinks I eat it like a horse out of a note bag or something. But he always give me a hard time about that. So calling out Cody if he's watching but or listening in. But I will just use it like cereal. So I'll pour >> I we have a measuring cup inside the oatmeal silo.
So I'll take one scoop, put that in, and then pour milk on it and stir it up with everything. >> I enjoy it like that. You could have the oatmeal and and the the banana and then drink the shake. >> Yeah. Uh, I'm just going to combine it all because the protein powder is going to enhance the flavor of the oatmeal. >> Oatmeal >> and make it more enjoyable.
>> I gota >> to me. >> So, that would be a repeatable breakfast. Okay. Hey, I don't have >> protein powder on hand. Somehow I ran out like what do we put in its place? >> Okay. >> What would we what would you pick instead of protein powder to mix with oatmeal and a banana? Uh, I would say eggs normally, but >> you totally could do eggs.
Uh, think of another dairy source protein, >> milk or yogurt. >> Yogurt. Greek yogurt or cottage cheese. Like a low-fat cottage cheese. >> High a high protein, low carb, like too good Dannon, too good yogurt is really great. >> Or kind of a lowfat cottage cheese. That would take your protein. And we want to get again, let's do simple math.
If I'm trying to get at least 150 grams of protein divided by three meals, then I'm trying to get 50 grams of protein in each meal. And if I'm doing over four, I'm doing at least 40 to 50 in each meal. Let's say like 40 across four meals because that'd be 160 on average. So in your brain, like, okay, I need at least 40 to 50 grams of protein >> in each time I eat.
>> And then that'll help make sure that you're you stay strong and your muscles and you recover and all that stuff. >> Good. So, so that's how you do it. But we want balance. That's the key. Instead of you just doing like a scoop or two and drink it, we need the other things to balance out the the the food behaviors, keep you full longer, get you to last till noonish or so, 11, noon one, until you eat again.
>> Okay. And I think that's part of my problem. It's it was I always feel like I'm eating so much And I don't know it would with how I've kind of I guess trained myself to think about food whenever I have like a large like something like that it's like I feel like I'm eating so much and it's like well that can't be good.
>> Yeah. Yeah. >> So if you watch that video after it dies >> Yeah. I'm gonna check that out. >> I I literally fill frying pans and I eat that for lunch. like [laughter] it's just a massive amount of food, but it's low calorie food on purpose so I can eat a lot of food because I like to eat a lot of food, but also I need to be able to go at least four or five or possibly six hours without food if I need to.
But then I'll also if I can't go that long, then I will still eat even if I'm not hungry. I'll eat earlier because I know I need to get to the next time >> and then maybe that meal is smaller in calories or something. But at the end of the day, I still meet my calorie goals. >> I gota >> anyways, but I'm trying Brian is going to try and eat as much food for those calories as possible.
If you don't want to do that, Dominic, that's fine. And you can just, you know, like eat eat, you know, a a McDonald's burger and a small fry is almost 700 calories. So, have fun with that and you will be starving all day because I Well, I had two two burgers and two fries. I'm at 1400 calories. I'm like out. Yeah. Yeah. [laughter] Good luck.
So, so yes, cal not all calories are the same and and that's when you learn nutrition and what's in the food, then you have the power to manipulate it and >> Okay. >> All that. All right. >> Great. All right. >> What questions? Um, I guess, uh, the other thing that I had was I, like I said, I I I work out Monday.
I I do like arms and abs on Monday. I do legs on Wednesday, and I do like a chest back thing on on Friday. That's how I do that. Tuesdays and Thursdays, like I said, if I my daughter's at soccer practice, while she's at practice, I'm walking around the trail or I go for a jog or something. and I try and do something >> working out before jiu-jitsu.
All the things that I've read about from jiu-jitsu books and all the people that I've been training with, they always say to lift weights before you go to jiu-jitsu. Never do jiu-jitsu and then lift weights because you've already killed yourself with the jiu-jitsu. It's that's how [clears throat] >> it's like this reminds me of, hey, I'm going to do cardio.
Do I do before or after the weights? Well, >> yeah. When do you have the most energy? >> In the beginning of the workout. >> Yeah, exactly. >> So, here's the thing. If we're running and I was standing next to you, >> I could get you to will yourself to run an extra however much faster for so much longer, right? >> Like, LET'S GO DOWN THERE.
COME ON, [screaming] MAN. AND YOU JUST THEY'RE LIKE, AND you're running, right? We get our macho man going on, right? >> Yeah. And but I could do all of that and it's like pick up that 50 pound dumbbell and you're like dude it is glued to the floor man. I don't know what happened between sets but somebody uh Anatoli came over here and swapped it for the 100 or something.
This thing is heavy right? So so you you lift first and then then go do the thing. Now you still would want to have say honey or a simple carbohydrate. Think of a a peanut butter and jelly or graham cracker or granola bar or something like that. 100 to 200 calories or so. Why? Because you want to put the food in your mouth so that your body won't deplete the muscle glycogen, the stored gasoline in the gas tank of your muscles >> and then you're because if not then you're more likely to get hurt.
I just lifted weights and I fatigued myself and I'm trying to roll and I get my arm bent out of shape and I'm pulling and straining and next thing you you tweak something. >> Yeah. >> So, we don't want to make sure you do you don't do that. >> No, we don't want to do that. >> Yeah. Yeah. Don't want to do that, right? We want the arm to to bend normally, right? >> Okay.
>> So, one thing I'll throw out there, a huge fan of Jeff Cavaliers. He's the athlete X guy sixpack promise ab app app. Six-pack promise. Buy it. It's three bucks. I've been using them for years. I used to teach ab class. This thing's awesome. And you could do that like four times a week. It's five, five, six or seven minutes long and and they are they are good.
I recommend it to everyone. So, you don't just do abs on Monday. You do abs like three or four days a week. And you can put that as a warmup, a cool down, like whatever. You can just like, "Oh, shoot. I forgot to do my abs." And roll out of bed at night, do the five minutes, and get back in and go to bed. >> Uh it's it's powerful, though.
It's really good. But it's worth its weight and gold. All right. So, six-pack promise. Do it more than once a week because core strength is going to be super important for what you do. >> As far as the the the say the bodybuilding approach in a sense of like arms, legs, >> back, chest day, >> that's okay.
But you might do better just doing more full body approach three days a week. >> Okay? Okay, that you're working everything because uh two reasons. One, we can use exercise to burn calories, to burn fat, to help you lose weight. >> And doing a full body workout over your bicep and tricep and your abs, that's not a lot of muscle that gets moved, right? >> Even if you did 100 sets of curls, you still did not burn a lot of calories.
Whereas if you did, you know, squats and bench press, back squats and bench press, you're going to be exhausted after a half hour just doing those two exercises back and forth, back and forth, right? You'll be toast. >> Yeah. >> Right. So, so doing, you know, chest, back, shoulder, legs in the same workout three days a week would be beneficial to keeping your strength up while you're in a calorie deficit, not overstraining any one muscle group.
And let's face it, you know, we're in our 40s. Nobody cares how strong we are. >> Nobody cares how much we bench, right? No one's asking anymore. >> I don't even I don't even look at that anymore. >> Me neither. Me neither. Right. I don't even know. Like, I'll just like lift this this weight a couple times. Like, okay, can I get two more? Yeah, I think so. Like, all right, put it down.
If I need to, I'll just do an extra set >> to to do it, but I'm not going to like come over here and like, I got to lift 400 lb. It's my back's gonna be sore tomorrow. >> [laughter] >> So forget that. >> So >> So that's what I would >> more beneficial Monday, Monday, Wednesday, and Friday when I do that. >> Yeah. Yeah. Doing a full body split.
>> Yeah. And and just think of it >> if you were to do these five exercises the rest of your life. >> Bench press or similar, pull-up or similar, shoulder press or similar, squats and deadlifts. If you did those five things the rest of your life, you'll be pretty fit, pretty strong, right? And if those were the only exercises you ever did, >> you'd be pretty fit, pretty strong, >> right? >> Awesome.
>> Comparably speaking against anyone else, >> not necessarily, you know, Mr. Bodybuilder in the gym, but pretty much >> Yeah. Yeah. Yeah. I got >> all the other 40y olds, right? You'd be pretty and 50-y olds, right? You'd be pretty strong. >> So that those are the say the five movement patterns that you would want to do on a regular basis.
>> Okay. >> And sure, you could diversify. Oh, I I'm doing leg curls today or leg extension. Like, sure. Right. Instead of squats and deadlifts, we just do leg curls, leg extension. Sure. It's just a variation of of doing it. You wouldn't want to just do that all the time because now we're missing out on some of the major more major hip movements, especially when it comes to jiu-jitsu and wrestling.
You want that hip the hip extension action going on for those movements and those those things. So, that's what I would do. And I personally I like prescribing four, five, six, seven sets of exercise for a particular exercise and not just like seven exercises in the same thing. >> Okay. So I would do >> like bench press like >> yeah six sets of seven sets of bench press, seven sets of shoulders, seven sets of pull downs, five pull downs, seven sets of squats, and then you finish with is there something else? Leg lunges or deadlifts or leg extension leg
curls, whatever. And then you have a really good workout. But then the next time that you go in, here's the cool part, is that instead of benching, I'm going to go dumbbell incline and I'm going to do seven sets of those. And instead of doing pull downs, I'm going to do machine rows. I'll do seven sets of those.
Instead of doing barbell shoulder press, I'm going to do a machine with my hands together and going up. >> I gotcha. >> Ultimately, it's the same difference. You're either pushing the the weight away from you or you're pulling it toward you. That's >> I gota >> It doesn't really matter. >> It's the same the same exercises, just different ways kind of.
>> Yes. Different angles, different ways to just create a little variation. >> That makes that makes a lot of sense. Okay. >> Yeah. So instead of like, oh, I'm not going to bench press, say, I'm going to do dips. Still working your chest and shoulders and triceps. Like, doesn't matter. >> Got it. >> But you you alleviate some of the pressures on the joints.
>> Yes. >> By doing it that way. >> Good. It's good to know. Awesome. >> So, yeah. Pretty simple. There you go. Any other questions? >> No, sir. I think that's about everything I got. [laughter] >> All right. Cool. We We've been killing it. Thanks for your your time. We're what an hour this thing.
So, tell me some of your feedback. What you learned? What were some of your takeaways? What's the impact of our conversation on how you're going to move forward? >> Well, uh, like like you said, the, um, the getting my head around the nutrition thing is is going to be, I think, what's going to help me the most.
Um, I'm looking forward to doing that and trying uh, the techniques that you gave me with that. I think that's going to be the most beneficial. Uh hopefully and and like I said that's uh that's what I'm I was looking forward to because like I said my whole life you know never really trained >> on nutrition. You work hard man. You're working really hard but you've lost like 100 pounds and still you know I'm still working out.
I'm doing all this stuff but I'm not losing any weight and I like plateau uh like around 240 and it's like I can never get under that weight. And when I did it with the GLP1s, I was like, "Oh, dude, I finally did something." And then I'm back up to it and it's like, "Come on." So, my head around nutrition is where I I I needed this.
So, yeah, that that's going to be super beneficial. And I'm looking forward to trying the the full body workouts Monday, Wednesday, and Friday because I was getting a little bored doing back, chest, and, you know, I was getting bored with that. So, I think this will kind of help it out a little bit. So, >> Yep. Yep. Mix it up.
Maybe this time we're just going to do a bunch of push-ups instead of uh anything with dumbbells or whatever. So, we can >> I did that one year. I did a lot of push-ups. I uh so I used to rock. I used to do the rocking when I like when I first started and what I would do is I put the uh weight vest on. I go out and I'd walk and I'd do squats and then I do push-ups and I'd walk and do squats and by the end of it I had done two 300 squats and two and 300 push-ups.
And I was like, let's see if I could do a 100,000 push-ups in a year. So, I that's what I did. And it was around it was around COVID. It's what I did. So, I was I had a whole a whole uh chart of how many push-ups I did in a day. >> Yeah. [snorts] >> Co got me really bored. >> Yeah. Yeah. Yeah. I This my my COVID workout was I had four exercises.
I literally told you what I did. I did a chest, >> a back, a shoulder, and a leg. So, think of a bench press, a pull-up, >> a shoulder press, >> and squats. The next time I did dips, >> I did >> barbell rows, I did dumbbell shoulder presses, and I did deadlifts. And then I did a dumbbell incline or yeah, bench presses.
I did >> uh some other form of a a face pull or something, an upright row. I did the lateral raises for shoulders and then I did >> walking lunges >> and I would do >> 15 sets >> or no I would do 10 sets of 10 reps of four exercises and I did it the weight was heavy but light enough that I didn't ever have to warm up for it.
>> I would do it in the entire day. So, I would give myself the whole day to do it instead of coming out and doing an hour because I've worked out >> I work out like three, four, five days a week pretty much for since high school. So, >> uh you know, I love working out, but at this point, you know, there's so much responsibility. Yeah.
>> In life that oh, can I actually get this hour in the day? You really have to be intentional about doing that. And there's always other things to do. and running your own business, you're like, "Well, I got I've got a long to-do list here." [clears throat] >> So, that was my out. If I just come out here, do however much rep sets in a whatever amount of time, but by the end of the day, I got 10 rounds of 10 reps of four exercises. That was 400 reps.
That was the goal. And I would do that a couple days a week. >> And that was it. That's all I did. And I didn't stress about or anything. Uh, but then soon as soon as that lifted, I got my buddies coming back over and then game time. We're back to it. >> Yep. >> Cool. >> Well, thank you, Brian. I appreciate everything.
>> You're welcome. >> Yeah, definitely. Definitely. So, anyone listening, I hope that this was super informative. This is a power session, right? This is coaching 101 that I have done for two decades, helping someone in their life. And we tried to make it as simple and easy for Dominic to understand it and and be able to put this together so he he can literally walk away and start taking action and being successful finally for the first time understanding nutrition on a much easier and better level to get long-term
results and not scratching his head and working so hard. I would love for you, Dominic, to tell me next week after a couple days of doing the honey thing how that has helped the jiu-jitsu. >> I'm looking forward to trying that. I [laughter] thousand% agree that it's it's going to be a game changer. It's like someone turned the lights on in the morning where you're like, "Let's go.
" >> So, uh, talking to anyone else, if you're interested in a health teach yourself, it's pretty simple. You just reach out. That's literally what Dominic and I did. We just had a conversation. I gave him a couple options to see how we could help. Hey, I've got some freebies. I do a health hot seat.
If you want some coaching, some actual work with me, I do a program, the call to rise. And he picked this. So here we are. All right. So it's a health hot seat and I will send you over a Google form to fill out so I can understand who you are and what's going on and then we'll do a live coaching thing.
So all you got to do is ask. You can find me at Brian Brian.com. You can hit me up on Instagram at coach Brian Piranha. And then for those listening in you're like this was awesome but I just want to like do the thing with you Brian and and reach results. I've got the call to rise. It's a 100 day fat loss challenge that I take men over 40 through to help them actually implement these things that we talked about because this is easy.
It's this is the all this information is the easy part. It's the actual act of doing it consistently over time. And Dominic, that's all you have to do is consistently do these things day in and day out over weeks and months and the rest of this year in a sense and you will get to your goal. But that's the challenge of understanding when certain situations come up or challenges or setbacks or whatever life happens.
How do we work through that? And I'm really good at that because I've literally just been in the trenches with people for 23 years just talking to them and helping them through these things. And that's what the call rise is about to help get weight off, get you out of risk of higher rates of chronic illness, diabetes, heart disease, cholesterol, blood pressure, things like that or and give you a a lot of support and accountability when when you work with Brian. Brian likes to win.
And so we're going to make sure that you win, too. And uh so that's the call to rise.com. You can check that out, too. And that is it for episode 105. So the cool thing is Dominic, you can relisten to this a lot. And if you re I would encourage you to relisten to it multiple times over the next say six to eight weeks.
Like listen to it like every two weeks to refresh and remind yourself of the things that you're doing because each time you listen to it, you'll pick something else up like, "Oh my gosh, I understand why he said this now because you've been doing the thing >> that you needed to do." And if you need more help, then we can talk about what next steps would look like for that, too.
>> Well, thank you so much for you and thank you for the listeners listening in. Off we go. >> I appreciate it. All right, hang on.