June 5, 2026
The Sleep Talk Every Man Over 40 Needs to Hear (Live Coaching Call) - 111
Coach Brian brings his weekly roundtable to the mic. He shares what he learned from sleep coach Nick Lambe in episode 110. The group breaks down sleep quality: duration, continuity and regularity. Mike has worn a CPAP since a sleep apnea diagnosis 6 years ago. Chris hates his CPAP and throws it off most nights. Nick's three P framework covers what starts poor sleep and what keeps it going. The men also share their real setups: ear pillows, knee pillows and sleep masks.
Sleep is the one recovery pillar that most men consistently ignore, and it's costing them more than they realize. In this roundtable episode, Coach Brian and the guys break down what actually makes sleep work: duration, continuity, and regularity.
The conversation gets real fast. From sleep apnea and CPAP machines to bathroom breaks, hot nights, and late-night screens, the group shares exactly what their nights look like and what they're doing to improve them. You'll also hear key insights from Coach Brian's recent solo interview with sleep expert Nick Lambe, including the three "P" factors (predisposing, precipitating, and perpetuating) that quietly turn men into self-proclaimed bad sleepers.
If you've ever told yourself "I just don't sleep well," this episode is for you. Because that mindset might be the biggest thing standing between you and real rest.
What you'll hear in this episode:
-Why sleep quality matters more than just the hours you log
-The difference between REM and non-REM sleep and why both count
-How your relationship with your bed is either helping or hurting you
-Why compensating after a bad night often makes things worse
-Real talk from men over 40 on what's working and what isn't
Sleep is just one piece of the puzzle.
If you're a driven man ready to take back your health, drop 20 to 30 pounds, boost your energy, and lead with confidence, The Call To Rise was built for you. It's a 100-day Fat Loss Challenge that combines strength training, personalized nutrition, and radical accountability into a full body transformation experience.
And if you're dealing with high blood pressure, high cholesterol, or Type 2 Diabetes, this program is designed with you in mind too.
It's more than a fitness program. It's a Brotherhood of like-minded men committed to showing up, leveling up, and leading in a body they're excited about.
This is your wake-up call to rise.
👉 www.thecalltorise.com
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.
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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.
- Today we tackle one of the most underrated pillars of health, sleep, coming off of episode 110. This is 111. I had Nick Lambi on the online sleep coach. We talked about sleep. So, we wanted to go in a little bit more deeper and I wanted to share some of the learnings that I had from our conversation with Nick to my guys in the call to rise, my 100 day fat loss challenge.
- So every Wednesday I have a roundt talk and I've laid it out and you'll be able to hear some of the key areas of quality of rest your duration and continuality and regularity that we diged in about with Nick and we further develop better relationships when it comes to sleeping in your bed and what might be some of the biggest obstacles to that.
- Plus, the group shares some serious wins. A weight loss bed that we did is getting kicked off, and we wanted and do a push-up challenge as well. If you've ever been told that you're a bad sleeper, this episode is for you. >> Chris, >> Brian, >> buddy, >> where are you? >> I'm in my barn. >> Your Okay. Is this your gym? Is this your gym? In the barn? >> Yep. This is it. I like it.
- Show me around. Yeah. Show Jamie around too here in a moment. He's coming in. This say take you off power. Audio is coming in. All right. Here's my standup desk that I use for a lot of things. Podcast a lot. I used to put it inside here to record podcast and I throw fleece blankets there. Pretty funny.
- What's up, Jane? Eyes. Oh, I love it. I love it. I'm doing a little a little tour here. So, there's this Smith machine. Absolutely love this thing. It gets used crazy amounts. We got O to Chuck Norris. Total gym that gets used a little bit. Over here, we've got >> dumbbells. Wow. >> 80 pounds, five pound increments. Um, we either watch uh music videos MTV style or movies when we work out.
- a board that uh I wanted to use and I don't. I bought it and I barely write on it. Content creation is so much effort. Oh my gosh. So, Mike doing a quick tour. We've got I got two of these things here. This one I found on the side of the road was brand new. Said, "All right, I'll take that." I hang upside down quite a bit.
- Oh, they got a landmine here. So, this does uh pulls and presses and such. I got an attachment right here. This thing here. It's one of those. Uh Got to get better lighting. There we go. So, I can do uh presses with it. A Viking press. TRX. We got a battle rope that's up alongside the I strung it on the stairwell and you can pull it and it's creates a lot of resistance.
- Pull-up bar, this cable machine, my bikes, treadmill, the boxer guy that I had I don't use it much, but I had people that come and box with me personal training wise. A dine GHG situp. I love this thing for abs. Did it this morning, bench press, hack squat. What else? There's the rower. That's pretty much it.
- The newest edition. This is cool. I had a client that she's been around since my oldest was born at Lifestyle. Stacy's her name, and I still see her like once a week, but she gave me this piranha fish. So, >> I saw that on the post last pull. >> Yeah. So, I got this this She didn't want it anymore. Go figure. Gave it to me >> and I said that will get a lot of good use out of that.
- >> Fun. >> Yep. That's >> Put a finger. Put a finger in its mouth. >> Yeah. >> Finger. >> Uhhuh. Uhhuh. There we go. All right. Well, welcome, welcome, welcome. Happy to have you guys. Let's jump in and get to it. Uh, question of the night. How do you sleep? We're gonna talk about sleep a little bit.
- I actually did a podcast interview today with a guy on sleep. I took some notes and I'm going to share those with y'all today. Some good ones. There's a good contextual thing about sleep that he brought up that was really interesting and didn't think about it. How do you sleep on your back, your side, your >> not the belly, but everything else? Chris is going with everything else.
- >> Side mostly for me. >> Yeah. Jamie, are you you both sides or just one side? >> Both. >> Right. Clay, would you say left side? >> Has to be the left side. But I I got to start on my stomach or back. And then when I'm like ready for bed, as soon as I roll over that left side, I'm out. >> You just wait for it.
- >> Yeah. use like you got to like let it marinate for a little bit, you know, and then once you once it's ready, it's ready. >> Yeah. Yeah. Yeah. That's funny. Mike, what do you do? >> Uh, I'm on my back almost all the time. I actually have pretty bad sleep apnea that I found out about six years ago. So, that really sucked going to get tested and I'm surrounded by people that were pretty obese.
- And I even in my worst days, I've never been obese. But anyways, yeah, on my back. I sleep pretty well. >> You wear a CPAP now? >> Yeah. Then that's pretty much why I'm on my back. And if I didn't Yeah. Do you wear it comfortably, Chris? >> No, I absolutely hate it. I can't keep it on past about 1 or two in the morning and I just throw it off.
- I always find on the floor in the morning. I never remember tearing it off, but I just te I tear it off sometime between 1 and two in the morning. Wow. >> Yeah. There it is on the floor. >> Yeah. >> I hate it. I hate it. And it's been years and I still hate it. [laughter] >> Yeah. If I if I didn't sleep with it, my wife would probably be sleeping in a different room.
- So, this keeps her in bed with me beside keeping her warm, which she doesn't want my warmth. >> Anyways, yeah. So, I definitely need it because I I literally quit breathing on average 60 times an hour. So, it's bad. >> Yeah, that would be >> Yeah, an hour. I have severe sleep. That's It really sucks. >> One time a minute. That's a lot.
- >> Yeah. >> Chris, welcome. We've got two Chris's new today in in the call. So, welcome Chris. Number two, this is his first time. Now, when we start off calls, I always ask an interesting question, icebreaker, get to know each other. We're going to talk about sleep today. I actually interviewed a guy about sleep.
- I'm going to talk about some of the things we went over on the podcast episode, the the bullet points in a sense. But what side, the backside, stomach, how do you sleep, Chris? You are on mute, so you have to unmute almost somewhere in there. Who's got an iPhone or a phone that can And where the mute buttons at? >> Yes, I got it. There we go. I found it.
- Sorry. Yeah. So, how do I sleep? I usually sleep on my side. I also Mike, so that you don't >> feel bad or anybody else on the call, I also sleep with a a sleepy machine. It's actually amazing. My back, my side or my back. Never more. I used to I think I when I was a lot younger I used to sleep on my more on my stomach or sort of you know left leg forward right leg back kind of like more on my stomach than my back but now now I seem to be a lot more comfortable stretched out.
- >> Now we got Joe. What what side do you sleep on? >> Yeah. So ideally I sleep on my right side the entire night and don't move but I haven't figured out a way to keep that locked in. But so I have well I guess I had really severe case of ulcerative colitis. That's like Crohn's disease. So I had my entire large intestine removed and they made a pouch out of the end of my small intestine and it's called a J pouch.
- It's in the shape of a J. And over time, I figured out that because the way that pouch is shaped, if I stay on my right side, I can normally go pretty long, um, like four or six hours without having to get up and go to the bathroom. But anytime I roll over onto my back or my stomach or my left side, I'll have to wake up and go to the bathroom.
- And if I just sleep on like my left side, I'll go to the bathroom a lot more throughout the night. So, if anyone has found a way to like keep your body locked into one side the whole night, I'm all ears. >> Yeah. >> Have you tried w Have you tried a wedge? >> I mean, I've tried We just have a queen bed.
- I I've tried like two pillows, one behind me, one in front of me, but even that didn't really work. Um, but I there's probably some other things out there I should try. >> Yeah. Yeah. Yeah. I myself I'm a So we'll figure that out and see. I'll I'll put on my thinking cap for for you, Joe, so you get a little better. >> I sleep on my side. I flip-flop.
- Every time I go to the bathroom, I come back and I lay on the other side because my ear will get smooshed. And I even I've got bigger ear puffs because the ones on my my headphones with Bose headphones were wearing away. And I went I got replacements today and they're bigger and thicker and they they leave this cavity here.
- So I will have the one of those back in the day it was called Subacawa pillows. These a little beads these tiny little white beads and Amber got this thing for me. I don't know. It's it's like 20 year old pillow and it's I still use it. So I I'll I'll dig I'll I'll wedge my finger to create an ear hole and then I'm good. And then I'll I'll lay there and I I have a knee pillow and then I have an arm pillow and then I'll sleep with a sleep mask on because Amber leaves the lights on.
- She stays up way later than I do and I just got really annoyed with it. It always fall asleep with the the lights on. So that's my sleeping arrangement. So every time I wake up at least typically twice a night I'll get up and I'll flip-flop. So, >> anybody else sleep with pillows? >> My mom says you gain an extra pillow for every 10 years alive. She's like 55.
- So, she's got like five or six pillows. >> You say my dad. I guess >> that's >> because you got you need it for your knees, your back, your neck, you know. So, >> I mistakenly got my wife a weighted blanket. It's 15 20 pounds and it's >> and she sleeps with it every night. It's like a chassity blanket.
- Like, what should we do to myself? It's like a workout blanket. I like it. It's funny. Well, based on everything you're wearing, dude, I don't think you're looking real like sexy. >> I I usually sleep in underwear at best. >> Yeah. Don't need to know that. >> Are you married or not? >> Oh, Chris, we're going to go over sleep today at a >> Yeah, I am.
- Mike, >> I was going to say maybe you can put your wife on the one side you don't want to roll off to and cuddle that way. >> Nothing else. Maybe it's some foreplay once in a while. >> There you go, Chris. Third, the third Chris here. So, Chris, we have two new Chrises today. Uh, this is going to be interesting to make sure I'm directing the right Chris, but the last Chris to join.
- How How do you sleep? Back, side, stomach. That's the icebreaker question today. >> You're muted. >> I would probably say side the bulk of it. >> Yeah. Okay. Right, left, both. >> I'll flip around. Typically right side. >> Okay. I always start on the right, but uh that's it. All right. All right. Good. All right.
- So, I want to go over We'll just start off with the sleep stuff. I took some of the bullet points that I had of the conversation. It was an hour long. It's episode 110. It'll be coming out here in the next few days. I I pushed out 108 today and then 109's already done. So that might go out tomorrow or Friday and then the next day or two the the sleep one will go out and actually talked about it on the driven for health podcast yet.
- So a couple things of the sleep itself there sleep is obviously a huge recovery pillar and it also gets ignored. It's more uh there's a heavy focus on duration, right? Did you sleep this many hours, right? You have to sleep between seven and eight hours, right? Those are always the the norm. And we all know that if we have less sleep, it affects our hunger, cravings, energy.
- I I didn't get as much sleep as I wanted. I tried to take a nap at 2 today cuz uh yesterday was 20th anniversary and my daughter's 11th birthday and then tomorrow is my third son is 13th birthday. So uh what does that mean? The kids go to sleep and then we set up the party stuff for them to wake up to and that usually is a half hour plus of time and next thing you know it'll be midnight somehow by the time I get to bed again.
- And I was like, "Dang it, I didn't get any more sleep than I did last time." So, uh, so we we do that. And even food, you if the longer that you're up, the more likely it is to actually eat more calories, which is a problem if you're trying to lose weight. And then sleep. Humans are the only creatures on the earth that ignore the typical sleep rest cycle of every other creature.
- Why? We're too busy. We're too distracted. [clears throat] There's too disrupted. There's too much going on. Stress, whatever, fun, enjoyment, whatever thing fills our time is keeping us from actually resting. And we can we fight it to tooth and nail sometimes and stay up way late. And the less sleep you have, the obviously more increased risk of bad health issues, high blood pressure, cholesterol, diabetes, and such.
- And there's three pillars that Nick went over. Nick Lambi is his name. And the first one is duration. How long do you sleep? The second one is contin continuality. Are you sleeping through the night and are you waking up over and over again? So this goes to bathroom breaks or sleep apnnea stuff. Are you just not breathing? Right? That that is a disruption in your sleep there.
- And then regularity is the third one that he talked about. Regularity is do you have an actual say schedule around when you do go to sleep or not or are you always fluctuating that all over the place. So those are the three pillars that it was. So most most of us always as I quantified in the beginning is think of the amount of time that we spend in bed.
- And at the very least if you're only in bed for seven hours you didn't sleep for seven hours. At the very least it costs time to actually fall asleep and therefore it's more like six and a half if seven. So if you wanted to get eight hours of sleep you probably need to be laying in bed for eight and a half to even nine hours.
- depending on when you fall asleep and and different things like that. And so there there's we have two different types of sleep. We have REM sleep, rapid eye movement, and nonREM sleep. So, and your body's constantly moving through these different stages all the time. REM sleep, that rapid eye movement, your eyes are twitching around. That's the dreamlight state.
- And it's around your brain, your emotional processing of the day. you dream. It's memory. It's mental recovery. And then we have the nonREM sleep, which is the physical restoration, repair of the body, joints, ligaments, bones, digestion, like all those type of things. And the the deeper the non red sleep that you get, the more apt you are to actually being able to repair your body and be actually rested.
- So this is why sleep quality actually matters more than maybe even this amount of time the duration because some people can sleep really well like a rock for six hours and be ready to go whereas other people need more time in bed and they still feel exhausted. Now I asked him about a device that actually works for it.
- So, I have I have this Amaze Fit 2 and it's giving me all these sleep scores and whatnot. And I've noticed for me that the best I can get is a 76 or something. That's again, sleep is my biggest Achilles heel out of all the things of taking care of yourself, the exercise, the food, the overall positive mindset. Those are things that I don't have problems with.
- I'm generally an optimistic, energetic person. But sleep is the definitive time I have to wake up. And my wife's definitive self-declared night owl. I'll wake up for my first bathroom break around 1 or two and sometimes the lights still on. She's still doing stuff. I don't say anything, but I wonder why are you still up? What have you been doing the last hour or two? So I I leave that one alone.
- So, but uh the the most beneficial device was an aura ring was the one that he said that did the best work. And why? Because the aura ring there's a lot of the technology and the algorithms and the science that around building it and the device and and the studying of it is built and centered around sleep a lot more.
- Now, I did say that the more complex the device is, think of what my watch does, it's it's more advanced. Has GPS and it's giving me my bio battery and self analyzes is all these different things. A Whoop, for example. Now, the the broader and the more complex this thing does, less the more of an average it is rather than more specifically actual the feedback that you're looking for.
- Now, another thing around the device, the same thing with a scale. It's just it's a a unit of measurement. And if you're okay with measurement and the scale is just gravity's pulling the body, we're good. But if the scale is drama and you're getting all bent out of shape because it did or didn't do whatever it is that you wanted it to do, then we're probably better off doing a different approach with it like rate of perceived effort or exertion like in exercise.
- Okay, this weight was hard on a level one to 10. This was an 8 to nine. Okay. Then we have this RP that we're doing. So that was something that was interesting there or there. One of the biggest issues that I found was more contextually around sleep itself. The biggest problem with a lot of just people in general around sleep is that they self-proclaim themselves into being a bad sleeper or I just wake up at 3:00 a.m.
- where I'm okay on five hours of sleep and it becomes more normalized that there is a bigger issue with sleep in and of itself and and you just don't sleep well and and that becomes a problem because of there's three Psisposing factors things like anxiety the more worrisome or anxious or especially around the time of going to bed.
- I think of it like a performance anxiety. It's like, "Oh, it's time to go to bed, and I'm not going to be able to fall asleep." Age, the older we get, the less likely we are to actually be able to fall asleep just naturally. Uh, and then having lower stress tolerance. You just have a hard time dealing with certain types of stress that show up into your everyday life.
- So, that was the the first one. The first P was predisposition. The second one is precipitating factors. These are things like a new season of life. Everyone I think minus Clay, but I'm pretty sure everyone else has had kids and so we all know what that looks like. There's sleepless nights and challenges and and different things or stress from travel.
- Clay definitely knows stress from travel being a pilot. So, he uh doesn't have a kid, but he more than makes up for stress for travel because he he literally goes for six days in a row away from home. Uh major changes in job and and stuff. The the last one being uh her uh perpetuating factors and these are habits and thoughts that keep the problem going.
- And and it's almost like guys can lose confidence in their ability to sleep and they almost expect to be late. And this third P was the most interesting and probably the least talked about or least considered is they get into the bed already frustrated that they're not going to be able to sleep. And by falling into that type of pattern behavior, then the bed isn't a place of rest.
- It's a place of worry or a place of thinking and letting your mind roam. The place of scrolling, you're fighting sleep in a sense. And and that was again the biggest takeaway for me of thinking about it differently. And even when talking to people, it's like, okay, so how do we approach sleep? So I mean, we need this much time.
- You should have a sleep routine in the evening and in the in the morning of how we go about having a better practice around sleep. The bed should be S squared. There's only two types of S's that should be happening in bed and and no other S's. Sleep and sex are the two things that we should be doing. Yeah. Right. And not screens or or whatever else.
- We we can do it in bed. People eat in bed. They work in bed. They just It's like their couch. It's It's all sorts of different things. Um I would say that that might be say an issue with my wife. She she spends a lot of time in bed for whatever reason. It's just a it's a seating place for her, which is a whatever.
- I'm it's it's her her thing. So your relationship with sleep has a big impact on how you label yourself as a potentially a bad sleeper or how that label your your relationship matters in terms of that that range there. So thinking about I know Jamie doesn't sleep very well and we've been working on that and so if we are thinking that we just never get sleep then it's that's what it's going to be now training our bedtime to actually be the place of of rest and we want to be proactive around say managing stimulus not just say caffeine stimulus but
- screen stimulus or any type of incoming messages or incoming marketing or incoming any type of things to the point where Nick even said he's made it clear to his wife that if if he's in bed, he's not talking. I mean, how many of us have I get it. I'm tired when I get in bed. I'm like full tilt to the end of the day and when I'm in bed, I'm ready to go to bed.
- minutes. Within minutes of that, I've done suduku. I guess that's the only other s that I would like to have in bed. I'll I'll think of numbers instead of letting my mind roam on whatever the day is. And I don't really have a a problem with that. I'm usually too tired physically and and mentally anyways to to let my mind wander and stuff.
- But I'll do suduku or lately I've actually been reading I've gone back to detective comics reading Batman comics before I go to bed all the way from the 1939 or so when it came out. Uh that's been fun and and something different for me to do. Uh Batman's my guy. I just like him. So uh so we don't want to get in bed unless you're actually ready to sleep. You do.
- You keep moving around. You keep doing whatever. stay in a certain space until it's like, "Okay, I'm going to go to bed." And what we'll even do, people will be exhausted and falling asleep on the couch, but then they go into this bed and they end up say rewaking them up because the bed is there's this conditioning around when I lay in bed, I don't fall asleep and I just stink.
- So, those are some of the main main things that we were talking about and I I felt was really really important to bring up today since I I thought it would be a good topic to go over. Out of those three, we we'll do a quick run around. There's the Let me see which specific thing I want to ask. What's the most successful thing that you have for sleep? Is it your duration? You get plenty of sleep most of the time.
- You don't wake up a lot and you can stay asleep or there you have more regular sleep schedule. So, we'll go round one on that. So, duration, do you stay asleep or do you or do you have a regular time? Which one's your strongest? So, we're you're going to the the people I see first. So, Mike's first. >> I'm pretty good with duration, like 7 and 1 half, 8 and 1/2 hours.
- Quality is pretty good because of that sleep machine. I'm usually waking up maybe once in the middle of the night with all the water I've been drinking. Um, even if I quit drinking it, you know, an hour or two. So, and I get back to sleep pretty quickly. >> Okay. Yeah, I usually do. Uh, this morning though, I I was up at 5:15, which is really abnormal.
- I ended up working out with my son Levi at 5:45 out here and me [clears throat] full body workout and I was not planning on that at all. I'm glad I did because I didn't work out any other time of the day but checked that box or I did do it I did a 45minute bike too on my bike desk. So, uh Clay, which one duration, staying asleep or regularity? For me, duration and staying asleep are probably tied exceptionally and then just poor performance with my schedule.
- >> Yeah, right. Schedule's all over the place. So, you got to what's the earliest time you have to wake up to get to work? >> The East Coast, like Portland, May, Northol, Virginia. Those are 4 a.m. vans from the hotel. So, I get up at 3:30 in the morning and then uh the next night I could have a I don't know probably noon van.
- So, sleep in till I don't know 10 11 depend on how late I work. So, it's it's all over the board. >> Nice. Now, Clay from half the people in here actually know where he lives. He's in Kent and then he his his airport is Detroit. So, he's got a little bit of a drive. >> I'm doing it right now. So, >> yeah. So, he's >> right by there. It's a >> got to my parents house at midnight last night and then got up at 5:00 a.m.
- to go to work. So, that part kind of sucked, but picked up a little bit of an o overtime trip with those storms that came through last night. >> Yep. >> All right. Next up, Jamie. Duration continuous sleep a regular schedule? I'll get up like once or twice to go to the bathroom because of the water, but I changed my time.
- So, I'm going to bed probably an hour earlier at least. I'm also waking up half an hour, 45 minutes earlier and taking a shower, trying to have breakfast or just organizing something. It seems to help me. My sleep's getting better. Like an hour, at least an hour better. >> Slept >> since we started working together.
- >> What's the most? >> Yeah. Yeah. Yeah. >> Probably average six and a half, seven, honestly. In the last couple weeks, >> what's the most that you slept? Didn't we crack eight months? >> Eight. I don't know. On the weekends, I I probably catch up eight or nine hours. >> Yeah. >> All right. Good, good, good.
- And you were you were self-proclaimed insomniac too when we started, right? >> Yeah, it was four or five. Honestly, it's changed a lot in the this month. This just this last half month. There's some days mon like a lot of Sundays and Mondays there's two hours of sleep and I got to drive two hours to go to work and work outside for 12 hours and then try and go back to bed and I get maybe five more the next few days.
- Yeah, that's a lot. >> All right, Chris, you Which one are you? >> I like the uh duration. I like the duration. I gotta say I have the CPAP. I I tear it off after just a couple hours, >> but I never remember doing it. And I just got a Garmin week ago, and I'm starting and part of the reason I wanted it is because I wanted to monitor my sleep.
- I'm actually surprised I'm sleeping better than I thought I was. I would have assumed that when I tore the CPAP off that I'd be waking up like crazy all throughout the night. I'm just not. I mean, I think the Garmin would pick that up, wouldn't it? >> I I would think so. Have some form of movement, something that acknowledge it. >> I mean, I'm not getting up to go to the bathroom or anything. I'm I'm sleeping.
- I wake up about 5, so I'm looking. It's past my bedtime right now. >> Yeah. Yeah. Yeah. I encourage him to not work out in the morning and come here and then he can work out after work. He Chris is an amazing tax guy. So if you need taxes, >> it's kind of your brother. >> I I was I silly enough I had avoided doing taxes until I was 41.
- I literally had never done them in my life until my wife said, "I'm not doing them anymore." And so, uh, through a a reference, Chris was the one. And so, he's helped me quite a bit be more, uh, financially responsible with taxes. >> Glad to help. >> All right, we've got next up is Joe. Duration, continuous sleep, or regularity? Um, I would say of those three, the only one that I'm checking is regularity.
- I normally go to bed within like a probably, you know, 45 minutes to an hour range on majority of nights. Um, and then if my body will let me sleep in, I'll sleep into a similar time. But, uh, yeah, I've always kind of struggled with sleep. So duration um more than seven hours actually sleep's pretty rare and then continuity as I mentioned with the ulcerative colitis I get up one to three times a night to go to the bathroom so that's just something that probably never going to be there for me >> probably not hopefully with more fiber.
- [laughter] >> Yeah. >> Okay. So yeah, I think for me the success is around duration like uh you've said Mike and it's helps to have I'm not recommending it. You don't need need it but to have a CPAT machine when you put testing on your face it's sort of hard to see a whole lot and I wear glasses too typically um to do much.
- So, but I'm learning a lot from what you're saying and it it really really makes sense to I've grown bored with, you know, the the advice six, you know, 7 to eight hours, 7 to eight and a half. I'm a pretty sound sleeper generally, but I I do hear things, but you know, here not not voice is speaking to me.
- A to a tow truck trying to tow our car outside when it was parked on the lawn the first night that we spent in our house and they didn't realize it was our car. um you know little the squeal of a tow truck uh or you know little things our kids making a noise or whatever down I think the weakest one would be the regularity of bedtime that that's something that I'll definitely focus on more >> after this conversation. So thank you.
- >> Yeah, definitely. Yeah, that last Chris. Yeah, I um I I'm probably weakest on the regularity just because of travel, >> right? >> You know, and maybe Clay could answer this question, but my theory is is you always take the first flight out because the least amount of things have gone wrong that day and generally the schedules are more on on point.
- So, I I'll also do the the 6 AM, you know, or the the 540 first one out. And, you know, and then if I'm traveling that day, then generally there's some work related activity and then potentially a dinner or something afterwards and then you're running all day long, you know. But those are, you know, a few times a month where I have to do that.
- If I'm at home, I'm probably in the 6 and a half range um on most nights, over my target REM and my target deep sleep scores. And so I don't wake up at all during the night, which is good. Um you know, so I'm able to kind of sleep a full sustained block of time without really a ton of, you know, whatever going on.
- The probably the biggest thing that does slow me down or I'll have bad nights is like this weather change we've had where it's been hot and cold if I'm hot like I I cook at night and so I'll sweat and just you know and then next thing you know my covers are all jacked up and like that will wake me up is just this this weather change.
- So, it's been like a few weeks of this garbage for the those in this region. >> Um, and there was like a week where I was like I was at like 515, 520 for like five or six days in a row. Um, and I was tired, you know, so it was just it did kind of catch up with me. >> Yeah. Um, but yeah, I mean it's the other thing too is like the screens and all the stimulants or whatever the the things that are going to keep you up.
- I do read every night before bed typically and that is usually a sleeping pill for me. >> Yeah. >> Good. Good. One thing that I I was as we were talking another point that he made was what do you do when you have one bad night of sleep or two to three? You don't do anything. You don't try to compensate in a sense.
- Just like if your knee was sore, you start compensating. Now your left hip is is is going to be sore now because of the compensation. So you try not to overdo caffeine the next day or take double the melatonin or something like that in a sense to be able to compensate for it. You just try to assume normal behavior patterns the next time.
- I'm sure you could go to bed a little bit earlier, but there was no special hacks to making up for it. It just is what it's going to be. And I guess the the better thing would be is constantly protect your time around sleep as much as you can. So mine is going to be regularity. pretty much noon to or sorry midnight at 12. Midnight to 7 is pretty typical that I'm going to be sleeping.
- The summer's coming very quickly here. Another week to two weeks. I'll be looking to extend it to eight or even 9:00. Try to delay working until 9:00 a.m. with any type of client meetings or anything to get up so that I can actually rest. Uh the first week of school, I lost eight hours immediately off of the week of sleep because of school waking me up earlier.
- That was it's always fun and that's comes around. All right. So, uh was that helpful learning a little bit about sleep? Especially the the context was the >> very very helpful. Yeah, >> absolutely. >> For me, >> good. Uh let let's let's go through a quick win. What's been really good for you, Mike, this week? And then we're going to do the challenge winner, too.
- But Danny's not even here. What the heck? This guy was talking trash all week and he's not even here. >> He's not eligible then, as far as I'm concerned. Don't show up. >> Too bad for him, man. >> Present to win. >> Yeah, he's present on his speed dating, so let him focus on that. No lid for him. Yeah, I I would say for me um so I tweaked my back a little bit.
- I tried golfing on Sunday and I could only get in four holes because I kept falling after I would swing because I kept getting stabbed in my lower back. So my facetses got jammed up. So working out was not good. Um but I think eating was pretty decent, getting vegetables, portion control. So I'm definitely more aware of food intake, Brian.
- >> Okay, good. Good. Yeah, [clears throat] we were been going back and forth a little bit more to keep the the weight going down and and that's helpful. You send some pictures to me. It's it looks there's some definition going on. Looking good. It's like, oh man. >> Yeah. And they were like relaxed pictures, you know.
- I didn't try to flex so you'd have to squint to see. It was just whatever. But yeah, I think some of the fat's starting to go away. >> I didn't want to turn you on either early in the morning, you know, in the bathroom in my shorts and stuff. So, give you a little bit at a time, my friend. >> So, yeah, we're definitely seeing a lot of our tone. It's great.
- I did notice a difference. So, that's Clay, what's a big a quick win for you? You had a good week. We talked earlier. >> Yeah. Um, real good week, I guess. the biggest win locked in with My Fitness Pal and their meal prep software. So, just kind of put in where I'm at, what the goals are, etc.
- And it's just throwing out some insane food and now my wife isn't complaining about my man meals anymore of just chicken and veggies, rice type of deal. So, yeah, eating some killer meals lately. Uh oh. Ah, we got a reaction from Danny. They say Mike and Chris say you must be present to win. Uh oh. He left 18 seconds. >> All right, we'll listen to that later.
- All right, Jamie, what's a big win? You we talked on Saturday, so you got a couple big wins. You've been cleaning your your room, so to speak. >> Yeah, cleaned my kitchen counters and got that done. Kitchen table. >> Some context on it. Why is it important that you do that for the >> to stay I can't remember.
- >> Cleanliness is godliness, right? >> Yeah. That Well, besides being clean, I'm I'm trying to change alter what I've been doing in the past. So, I mean like for example getting up earlier and taking a shower because I'm changing eating, the way I'm eating, what I'm drinking, everything. So you gota it just it blends in better and it's easier to do.
- You know what I mean? >> Yeah. Yeah. We want >> like >> regular schedule, more regular life. Clutter in general is going to clog you up. >> So Danny is going to inhabit. >> No, I don't got a lot of time. >> I'm on a I'm on a hot date. She told me it's okay. >> Dude, you don't need it. You don't need it. >> No, no, no, no, no, no, no.
- Who Who lost the most? I clocked in at 211 and now I'm 208 and a half. So, who won? Who won? >> I I I think I had lost 4.4, >> [ __ ] >> For real. >> Yeah, I was 226.6 tonight and but like Wednesday, but I was on the first last week's call and I was 231. >> All right. Yep. He won unless someone else won. >> Not me.
- I was two >> two pounds. >> What about you, Joe? >> Well, I I had a very busy, stressful day at work yesterday. So, I ate and drank very little. So, this morning I weighed 215.8. Um, which was like 5.9 pounds lower than last week. But I I feel like that was just [laughter] not uh not realistic because I ate so little yesterday.
- Wait, you said you lost five pounds? >> Yeah, that's that's what the scale said. >> What the [ __ ] Then you won that. >> That's right, man. >> The the way you the way you presented that, it sound like you were disappointed. >> Yeah, [laughter] >> it just didn't seem accurate, but uh I'll take it, man. >> Yeah, >> this I love it, guys.
- Um >> I owe you a hat. You got to message me. Yeah, we're gonna we'll put dude we'll put we'll figure out the how to do this, right? We'll put some money in escrow and we'll we'll get Joe get his hat. >> Okay. >> Yes. >> Yes, >> guys. I gotta go. >> I'm in a hot date. Sorry. >> We're good to see you, Danny. But I did want to say thanks to everyone and I guess Danny and Chris especially because they initiated it because I was starting to lose motivation and my diet was suffering significantly.
- And since we started this bet, I feel like the last seven days have probably been like the cleanest seven consecutive days I've had from a nutrition standpoint. this whole like I guess what Brad I've been working with you now like >> 25 or 28 days or something and that's definitely my best uh 7-day stretch and I got in >> 10,000 steps uh I think all but one day so it this that was insanely motivating for me >> way to go man >> congrats >> thanks to give some context to the other two Chris's Danny and Chris H were on and Danny had put a bet into Lucas who isn't
- here but on Candy. So Danny and Lucas was like let's go and you can obviously hear Danny's energy. Well, I talked with Danny on Sunday and he was talking about he he relocated to West Coast for he's getting deployed because he serves, but um he was talking about his energy and such and I you were there but I I played back the video and Joe, did you see when he came on? I I played back the video and he watched himself in like third person.
- Said, "Dude, I want you to watch this. Just step back and think about what the energy is of this personality, this this guy here, and and you showing up." And he just started laughing because high energy. Now, Danny's story, he's he's struggled a fair amount. I'll let him share all his his stuff, but he's had some pretty challenging points in life and he when we met he was around 240 250 and he's down at two what was it 208 or something.
- So being working with me over the last say we've been working together about six seven eight months something like that. It's made a a a tre a tremendous impact on a variety of different levels of just not only just his body, but Danny is more Danny as you can tell and just like inner confidence is is there just it's pretty funny.
- He Craig always cracks me up when he comes in. But so the context was last week Chris challenged Danny to a bet to lo who can lose the the most weight and Danny had a a pretty fly hat on a New York Yankee hat and so that was the bet and you had one on too Chris as well last week if I recall and and >> I did >> that's where it stemmed from.
- So for for context of what that was all about, uh why he he stepped into the the meeting there for a little bit to see who won. But so there you go. But what would what we collectively lost a lot of weight this week. Well done. Now, uh we can do another challenge in a sense. need to bet money or things on it, but maybe it's uh all right, we're going to do in the course of the next week, we're going to do x amount of push-ups or something like that that we could do that or this many situps to happen in the the course of
- the next seven days. So, I' I'd be open to doing something like that if you guys were interested. So, we'll we'll we'll we'll figure that out at some point. I was getting all hot with Danny coming in. He started laughing too much. I'm getting cold again. All right, so we've got some winds. Chris, we're getting going.
- Chris, you what's been a win here in the last weekish, week and a half since you've been going? >> Just stepping up the workouts a little bit. I've been pretty lazy for >> Yeah. >> I've been very lazy for the last 10 years or so. I I many years ago I did a lot of uh endurance sports and then I had a >> we raced together.
- Don't even say that in 2003. This this uh image here. This is me trying to outrun Chris probably literally at at the race. There's one of them. So that that one was >> That's funny. >> Yeah, we shared a coach. And here's another one by the guy. That's me biking back in the day like Pete Pete Gladen was his name. So he did photography.
- >> So we raced together in 2003 in triathlons and stuff. So this was a >> know each other. >> Well, not really. I mean we knew of each other in a sense of just being in that that group of of racers in a sense. You always show up at the races and and compete against >> Oh yeah. He was he's he's got quite a bit of endurance background.
- Don't let him fool you. >> But I had a had some setbacks. Had a big sickness about 10 years ago and had a lot of other uh setbacks and just within the last few months I'm really within the last few weeks trying to get my edge back, trying to get doing uh trying to get the V2 max back up there and uh try to get some speed back in the legs and things like that.
- So >> why what are you doing? What's the big thing that you're trying to do? >> Doing I'm doing 130 miles in the Sierras in August backpacking John Mir Trail. So I just got to get got to get fit for that. So >> yep, it's great. >> Lot of lot of elevation. Need a need a good B2 max when you're at 12,000 ft. So >> it'll be walking.
- You're going to walk 130 miles? >> Oh yeah. >> Holy [laughter] crap. >> With a with a pack on. >> I'm voluntarily homeless. >> Freaking slacker, man. >> Voluntarily homeless. >> Is this with a a partner or a couple? >> Yeah. >> I've got a I got a buddy that uh we go out we go once a year. We go out on a big trip and this is uh what we're doing this year.
- So >> that's that's quite a >> Yes, >> I thought being up in the in the Sierras for four days for a wedding for our niece up in Lake Tahoe in July was was uh and you know I'll go for some hiking and walking and >> who knows >> that's beautiful. That is beautiful country 130 miles. Damn. >> Well, we're that's not even the whole trail. We we've done two sections of it.
- We keep we keep running into problems on the trail. My buddy gets altitude sickness and we have to leave the trail. So, we're uh we're struggling to get him adapted this year. We have to go out a couple days early and >> y >> do some had to do some uh acclamation. But uh yeah, so I'm excited. Got to lose a little weight, too.
- I gained a gained uh 25 pounds since my racing day. So, trying to shave off at least 15 or 20 of those to to hit the trail. >> Yep. >> That's my big goal. So, how how much time does that stretch over that 130 miles? >> We don't care. It's whatever it takes. Whatever it takes. We're just gonna We only buy a one-way plane ticket.
- This I'm self I'm self-employed and we're just gonna we're just going to keep walking. >> Exactly. >> That's a good way to think of it, >> Chris. >> Yeah. >> Chris, for your buddy um with altitude sickness. So, I spoke to my sleep apnea doctor, I don't know, a year or so ago. I let her know that once in a while when I was in Denver and high altitude visiting our daughter that um in addition to the um machine not working that great, I would almost have some moments of panicking and not being able to breathe real well, she thought it
- might have been due to the altitude situation. So, there was a prescription that she gave me. I didn't take it. Um, if you want though, I could at least get you the name of this and see if it's something that might be beneficial for your buddy. But there is a prescription to help with altitude. >> Yeah, the Diamox.
- >> Yeah, I think that's it. >> Yeah, he won't take it. He's real stubborn. You're [clears throat] real stubborn. >> Okay, at least he's aware of it. >> I I take it. I feel great. [laughter] >> Just won't take it. >> Thanks. So, yeah, we're getting Chris going. getting getting him going. So, it's been good. Joe already Joe won.
- So, we already know well for him. Chris K, you just getting started. What's one quick win that you've had since we what spoke on a Friday? >> Yeah, thanks Brian. Thanks, General. Yeah, so we just started. I just started maybe I'm the newest one of the newest people. So I went to annual cardiologist appointment today and uh my my blood pressure was down gez about 12 12 to 15 points in both in both areas systolic diastolic and my pulse was down and this was after I you know kind of briskly walked into the office. I I don't and my weight was down
- like like three pounds or four pounds since the last not I wish I could say during the last week. That's that's a stretch over the last month or so. So, it's probably been about about three. >> Nice. >> Three. So, yeah. So, that that was impress and he was impressed. He's like, "Dang." Okay. Keep up the good work.
- >> Nice. >> Nice. That's awesome. Excellent. And then Chris H. I I was I I texted you a couple times and I'm like, man, he's he's like locked in. He's he's >> Yeah, I mean, it's been a pretty full seven days just with a range of different everything. But um I got in four lifts plus four cardio sessions during that seven days.
- Golfed and hit um I think 17,000 steps that day, you know. So I was really happy with my activity. So win there, lost a couple pounds, feeling really good physically. So haven't had any injury issues in in several weeks now, which is good. You know, sleep could have been a little bit better, so this was a good topic for today.
- Um, but yeah, I mean, kind of like Joe said, this was a good opportunity to recalibrate and, you know, just lock in for seven days and get your mind right. So just, you know, good week overall. I got a new truck today. So there was another win. But um the the my old vehicle, my insurance paid off. My insurance company elected to total it.
- I think I may have mentioned it on a prior call. So I wasn't really planning on replacing my previous vehicle and surprise, now you got to go get something new. That type of thing. So, um I was trying to hold off for as long as I could because if I am not if I'm not traveling for work, I work from home. So, it's like my driving is somewhat localized for the most part.
- >> You had a good milestone with your son graduating. So, congrats. >> Yeah, it was a couple weeks. We've had some winds that are stacking up here >> um over the last few weeks, which are good. >> Yeah. very much. So, it's excellent. Excellent. My My win is that I'm almost done with my freaking website redesign like four weeks later at 2,000 plus clicks.
- It looks pretty good on a design front and then at some point I have to go back and redo the videos and stuff because they just are fuzzy. The the information is good. It's just an old video that isn't didn't hold up over time. It wasn't in 4K when I filmed it. So, that's a huge win because soon as I can get past this, I'm meeting with my coach tomorrow and we got plans to do other things.
- So, it's growing this program and and and whatnot. So, that is been a lot. And 20 years of marriage, that's a pretty good good win. So, pretty happy. >> That's a big one. >> That's the best, man. >> It is pretty a trip. What did you do with her? >> Uh, it's my daughter's birthday, too. And then we just went to Peru and May's really busy >> going to Applebee's, baby.
- >> Yeah, [laughter] we had a tea party on the back. >> Two for 25. >> Yep. Yep. We've gone to other countries on our anniversary before. Definitely been to Orlando a number of times on our anniversary because of the Emine's birthday is on 19th and Maxwell's is tomorrow. and it's just a power week for us to to do.
- But then it's at the end of school which is challenging to speed stuff in. But we've done we've done a lot of things quite a bit around this time but nothing say fancy per se. Did the gift that I gave her was I got 20 questions and I answered them just fun silly questions about memories and travel and family and fun and and different things.
- So trying to pull up memories and I gave her that and I fold into an origami heart. So I found >> all those credit card bills are coming in now. It's like ah probably shouldn't spend anymore for a little while. You got to go sign some more people up. So So that's a [clears throat] big win. All right.
- What what is one thing I can help you guys on or something we can uh start wrapping up here with? So, we'll go with Mike first. What's one thing I can help you with this week? >> I would say just trying to be more accountable for what I'm eating. Maybe try to send you more photos and try to understand what's going on because I've been stuck on between 178 and 180 for the last six weeks.
- >> Yeah. Do you see any body composition changes happening? >> I think so. I mean, I've been getting compliments and stuff. >> So, the the only other say would be have Karen do a body fat test on you or something to get your your actual body fat. So, there's a actual other number than just a scale. >> The scale I've got, not to cut you off, has a body fat thing and I had mentioned it.
- It dropped about 10% from when we started. Well, that's that's pretty good. >> That's pretty good. >> Yeah. So, yeah, I like that. I like that a lot. No. Yeah. Pictures generally, you're doing really well. Hopefully, my extra input is just helping like with the shrimp. It's not. Yeah. >> Yeah. It's trying to offer up those extra nuggets of how I would do something in a sense with what you did or asking questions to get you to think differently about it.
- So, I'll try and keep doing that stuff for you. >> Um, definitely. And no matter what, all y'all, you can send more pictures of food. I get a bunch from Jamie. I get the things now. I get more coming from Clay. But Clay and I have lost over 60 pounds and he's sent me a lot of text messages over the time we've we've been together as well.
- So pictures and Chris, you've been sending a ton. Your last meal was exceptional. The protein, the rice, the spare was it chicken, rice, and asparagus. It was that was a good meal. That that that box of what we're looking for and you just need to repeat that. So >> thank you. always encourage you to send as many pictures of food as you can to just be held accountable.
- So, uh, Clay, we talked about what we're doing. So, we'll just stay locked in with my fitness pile. It's been a good shift for you for sure. So, Jamie, >> Jamie, we're gonna hold you to getting your room clean in a sense in quotations of >> cleaning up. Why? I can't tell you how many times that when people have a mess somewhere that when they clean it up and they get more organized, they're ultimately already more productive as a result of this clutter is in the subconscious mind and it's blocking you from taking action to do other things
- like for the love that this guy has three guitars. When was the last time you played one of them? >> It's been a I mean uh it's been a while. Yeah. I mean, like everyone else in here, like >> it's not really playing. I'm still I know how to play. I just don't play. You know what I mean? I'm >> Right. Right. >> Learning.
- >> Yeah. And actually, >> I I fool around. >> I remember I wish I would have gotten lessons back when I was playing guitar in in college, but I was too busy running and training and stuff. It just took precedence. I didn't learn what I needed to to develop the skills fast enough to be able to keep playing guitar in a sense.
- So, but you you have to clean up and then we need to do those fun things that make you an interesting person because all work and you come home and watch TV is not doesn't lead to a fun unique person at all. So, we don't want that. So, what for for you? What's I'm going to hold you to that. Is there anything else? And you've been smoking.
- Tell everyone how much weight you've lost already. You you've you've been doing really good. >> I'm I'm 0.2 lbs off of 30 right now. >> Yeah. >> Since I started, which would this is I think this is my fifth week, I'm thinking. >> Yeah. >> Yeah. Now this is >> Dang, that's amazing. >> Results are in. >> Congrats, man. That's awesome.
- Yeah, >> I escalated it and I think it's.74 pounds a day >> if I did it right. But I mean >> that have to be a week. >> A week or well >> I don't know. Yeah, maybe. Or no, that was for like that was like for 30 days or something. I don't remember how I did that. >> Sorry. Yeah. 7. I I thought it was seven point like that doesn't make sense.
- >> No. No. Yeah. No. It was like either 28 or 30 days. cuz I kind of divided by that and got 74 basically. >> And so with with Jamie, he's doing everything that I told you all to do. He's just he's starting at a higher point, so there's more body fat that he can lose. And so that's some of the quick wins there.
- He moves a lot during the day. His job is labor, so there's a lot of calories getting burned and a lot of sweat happening. And so we talked about making sure he's hydrated a lot, too. So, but he's doing really well. So, good job. Let's keep it up. But that's not just for everyone. Jamie included. We're not looking for like 10 pounds a week wins.
- We're looking for, you know, two pounds, three pounds a week for consistent wins long term. And for most people, that's going to be the idea that we're looking for anyways. This is quick win. So they say in Mike's situation, scale isn't moving, but body fat is going down. So he looks different. Like it was noticeable in the pictures.
- I'm like, man, you lose a a couple more pounds of body fat, you're going to have you got some abs under there. Like, there's definitely some abdominal definition. Same thing with you, Chris. Each you're going to have some abs and some muscle popping out soon as we keep stripping away that belly fat. So, Chris, you what's one thing I can I can help you with and focus on? want to keep the uh nutrition tuned to I'm trying to step up the workouts.
- I want to make sure that I'm fueling the right way. >> Right. Right. Well, we'll we'll definitely play that game. Tell tell everyone what you took for a lunch snack today. >> Oh, that was my uh my my bag of sliced cucumbers, carrots, and broccoli. And Mike, my assistant Mike, he he he dove in on that. He liked it. >> Good. Yeah, Mike's great.
- >> Mikey got Mike eating it. So, >> yeah. Funny. And everyone in here would know that that was just Brian being persistent like, "Hey, can you get some more vegetables in?" >> Yeah. I I'm I'm dragging a bag of vegetables around with me. >> That's good. It's good. >> It's the right thing. >> Yes, it is.
- Um I I think just figuring a way to uh keep keep on keep the momentum up that I've had this last seven days now that the the hatb is over. Um I I hope that doesn't lead to my motivation waning too much. >> We talked about that. >> Yeah. Yeah. about >> Joe of uh financial podcast consumptions and saving money and investing and no one's ever excited to save for when they're 70 or whatever like I'm just gonna put all this money and never use it or never see it in hopes that it does something.
- That's not because you're motivated. There's a reason behind the strategy of you doing that. And so we don't want to rely on motivation just to a me talk to your subconscious. We're we're not relying on being motivated to take the the necessary steps that you need to be successful. So but you all you have to do also is just communicate my energy is low or I'm not as motivated today or any of that stuff.
- I've got uh a fair amount of ways to kick you in the rear to get you motivated again. So >> good to know. >> Yeah. So, uh, Chris K. >> Yeah. So, I feel like the the win was the the diet part and and some some of the weight loss. So, I think the next one is going to be making sure that I'm accountable for steps and doing that four times a week lifting and four times a week cardio.
- As as Chris H was saying, and I'm sure other people are doing that, too. Yeah. >> Yep. We're going to keep building that slowly but surely in over the next couple weeks so that you just start getting more fit by the the week in a sense. And and just keep sending me those pictures so that we can I'll play the protein and vegetable you too.
- It's like how much protein's in there? Where's the vegetables at with this thing? >> Yeah. No, that's good. That's all good. Thank you. And it's motivating hearing from all you guys and talking. >> Yeah. Yeah. Yeah. There's there's been a lot of success in this group. So, it's it's awesome to see. Uh Chris H. >> That's one thing.
- >> Yeah. I'm gonna I'm gonna just try to kind of like what Mike said, just dial in on my diet and accountability there. And I mean, I've been pretty good, you know, just kind of but it's it's more of like being disciplined with the tracking, you know, and just making sure everything's going in and I have the numbers at the end of the day.
- So, yep. Share it with me. I am your nutrition boss, your health boss, and you need you have homework and work assignments you have to turn in every day. So, yeah, you can report that in. >> All right. Uh, anyone in fair game for a push-up challenge this week? >> Sure. >> Yeah, I'll jump in. >> All right.
- This will be contextual because not everyone would say that the number I'm thinking about not everyone has to do and the individual that we can agree on something. But what's a fair number in seven days of push-ups to do? >> I don't think you should throw a number out there, man. I think it ought to be a big surprise. >> Well, I mean, we can agree on a number so you guys can get to it.
- >> No, it's whoever does the most. Just like Joe kicked ass cuz he had a stressful day and he didn't drink anything and lost 5 pounds. >> I say don't put a number out. We might give you 4,000. Who the hell knows? >> Oh wow. The guy eat, sleep, and breathe push-ups. All right, that's fair. Anyone else have a number or do they second Mike's limitless number there? >> I I like Mike.
- I like that's a great suggestion because I think I think we're also kind of at different stages of our development probably. >> Yeah. Um, it probably alleviates a little anxiety or embarrassment if you just kind of just push it. There's some of us that probably are going to do two or three times. Right. >> Right.
- Good idea that with each person individually like, hey, here's the number, but here's your number. >> This is that you should probably do and you will win as well. So, that that would be a quantifiable thing that we can agree upon. So, anyone else got a number that they're thinking about or they like the unlimited? Do as many as you can for seven days.
- >> You can do them throughout the day. You know, you could pop I was at the driving range the other day and some guy's doing push-ups and some said, "What the hell are you doing?" He goes, "I'm trying to get my push-ups in at the driving range." >> That's awesome. >> Is that >> starting tomorrow? Yeah. Yeah. >> So, Thursday until Wednesday night.
- >> Yeah. Till the meeting. >> I'll have to I'll be flying when you guys are having this meeting. I'm flying back from Dallas. So, I will not be able to do him. Maybe I'll do him in the damn aisle. Who the hell knows the plane to do? [laughter] >> What is he doing? >> Got to win. >> Exactly.
- Exactly. I'm looking for snakes on a plane. All right. So, that's it. That's what we're going to do. As many as as you can. >> The self-report >> starting tomorrow. >> Easiest way is to open up a file on your phone or draw hash marks in a notepad. >> That's what I did before. >> Either way, >> make sure real quick though, let's quantify this.
- Make sure that you stretch your chest and your shoulders. Okay? There will be mounting stiffness and soreness happening all week if you don't. So, >> yeah. >> Stretch. Stretch. Find a doorway. Lean into it. Right. Okay. That'll be Put your hands at the top of the door and lean in. That'll be good. All right. I'll let Danny know and Lucas know if they want to participate.
- I'll put it in the the group. So, >> excellent. Any last things anybody wants to go over and we can hang out afterwards if you want to. >> I was just going to say something to uh Chris, you and Chris K. Well, first, welcome, but I guess this is something that kind of I didn't even think about until tonight that's just kind of become second nature.
- But I remember the first like two or three weeks. Yeah. Every meal I'd send Brian. He'd be like, "Yeah, you need more protein." And that just I remember like one of the first meetings I like went around the room and asked everyone how much protein they're eating. But now I feel like it's just kind of second nature.
- I just, you know, before I might eat like half a chicken breast or like a very small amount of chicken and so now I just eat larger portions of chicken or whatever the meat is and like I'll add some fat-free shredded cheese like when I have baked potatoes, which I do pretty frequently. And then I found a yogurt that I can do that doesn't I guess it's like works for people that are lactose intolerant even though it's dairy. It's Chobani protein.
- So, yeah, that was something until you all were talking about that. I hadn't even thought about that. It's just it was kind of stressful and a struggle the first few weeks to get that amount of protein. But now, I feel like it's just second nature. And by the end of the day, I feel like I've normally reached, you know, at least 150, if not higher.
- >> Um, so I just wanted to like give you, I guess, a little bit encouragement that it >> won't be this difficult forever. It'll eventually, you know, be more natural. >> Yeah, >> we're spending a lot of time, energy, focuses on this one thing. Uh Chris, you my tax guy, he can agree. When I was going through taxes the first time, I'm like, "Oh my gosh, this is awful.
- Still is, but it's I [laughter] a little bit." So, uh, so yeah, let's do a little round robin talking to the newer guys. What is one useful thing that you are doing that you learned from me that has been the consistency or the repetition or something? So Joe getting paritting that you 150 grams of protein is a good thing and Joe's been pretty successful losing weight and making progress here in a lot of different ways.
- So we'll go with Mike first. So, what's one what one wisdom that you'd you'd share? >> Um, trying to pair a protein with vegetables. So, an example would be eating a bag of salad and throw in chicken um on top of it. It's pretty quick. It's easy. And then I'll throw some other nuts and some other things on there. So, >> yeah. Yep.
- >> Cool. Uh, I we kind of talked about it early, but your engagement level with coach Brian is a direct correlation of your success or lack thereof. So, keep that up and watering steps. And that's pretty much it. Also, real quick, I just pulled into my crib, so I'm going to let you guys go. I gotta get back up at 6:00 a.m.
- >> See you again. I will I'll be getting all three Rs of sleep. >> Peas. >> Yeah, the peas. >> Thinking restorative. All right, guys. Have a good night. >> Thanks. See you back, >> Jamie. >> I I say water and vegetables, like green vegetables. That's what I like the best. That's what keeps me full.
- that's keeping me not think about food is just drinking a lot of water especially during the day and vegetables with my lunch my dinner is just mega change >> yeah look pretty good >> totally eat what you had that's for sure >> obviously with protein and some carbs but the vegetables are like I love that I love the asparagus and broccololis >> those are probably my two favorite vegetables as well >> I love them Yeah, I'm a broccoli guy.
- Frozen broccoli in the microwave. Four. I'm so lazy. I just press four. Four. Four. And >> that's what I'm doing. That's what I do. Four minutes or 12 minute or 12 minutes of I bake asparagus. Spray some zerocalorie butter on that and then that's done with my fish at the same time. >> Yep. Yep. So yeah, I'm so lazy.
- I just press 444. I don't even move my fingers on the microwave. I just 444 3333 2222 1111 or 22 or whatever. [laughter] So, >> all right. Excellent. Uh well, that's it. We've been on here about I generally for the newer guys, I like to generally wrap it up by 10:15. Uh so, um so that's it. >> Thanks, guys. >> Thank you for the inspiration.
- That's awesome. Thank you. really ready to ready to take the next steps. >> Yep. Yeah. In a few weeks. Have a great Memorial Day weekend, gentlemen. >> Absolutely. Absolutely. >> I'm inspired. >> I hope you learned a thing or two on sleep and the way you think about sleep has a huge impact on if you're even a good sleeper or not.
- So take that home from our conversation in episode 110 and the followup today in the round table of me explaining to my guys about sleep on a more contextual level in which it works on their day-to-day life. Thank you for joining me in this episode of Driven for Health. I look forward to catching you in the next
