56. LIFE | Nutrition & The Path to Eric's Wedding Body - Transcripts

September 14, 2022

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Welcome Ladies and gentlemen, Degen's and degenerates to another episode of the Alfalfa podcast. We are for radically moderate entrepreneurs and investors swimming in the messy gray ocean serving up alpha in money, politics and life. We are nick rabbani eric, Johanson, Stephen cesar and I am Arman Asadi. All links at alfalfa pod dot com. Make sure to hit subscribe wherever you are listening or watching on Youtube and follow us on the socials and most importantly, hop in our discord to join the community for the after party and more Alfalfa eric.

You have a dart in your neck like

you crazy.

Wait what? Why doesn't it go on. Eric's like that. I don't know what's, what if we can't remove this filter? I don't know if you guys hear yourself, but it sounds so good. To me.

It probably sounds better to you. I can't even talk. I can still gotta hear my own voice, but you probably just only

alright, turn off. Turn off. That's good.


sounds lame

doing. Um

All right, So how are we going to tackle this? I think uh, I think it'd be good if we uh intro your wedding week and wedding wedding wedding body. Yeah. And just, you know, talk about in your personal journey to actually fitting in your suit and then we can go from there by the way. What's your, what's your weight at right now? Up since I arrived at my mother's house. Oh God dude, you're supposed to, you need, you need a 15 handle in order to fit into the suit. I thought you said millimeters of you're pretty familiar with our mom diet affects things. God I'm the one who goes home to my mom cooks filipino food. Yeah,


on. There's nothing you can do should

have a food off.

Yeah. All right, well let's uh let's roll into it. So, um, today we're gonna talk a little nutrition and health were by no means nutrition and health experts as uh people humbly speaking from a podcast in which the host drink heavily, especially drunk every episode,


in the life episode. Um, but I think it's good to to talk about it and kind of maybe share our own little personal journey that we're on right now. Like what are you trying out right now? And um, we opportunistically have eric who's getting married next week and typically when people get married, they get into their best selves and uh

I just feel like people are just so tired of listening to these podcasts were like, experts are telling them like good advice and they really want to just hear what like three, three guys have done by trial and error for the last 20 years and

uh plan. So I think that's the funny part about our, about our episode here is that like this is not the bible of how to like be nutritious. It's like, it's like how to balance. I think this is like balanced nutrition within a framework of still hang out with your buddies and like doing fun ship. Like I think that that's the ideal. I mean

I did this selfishly because nick, even though he's kind of like, Lar ping is like a normie is like the most in shape guy I've ever seen in my life. So I'm just trying to, trying to download his, his routine.

My trainer says I'm £20 overweight, so make it up. Yeah,

I think

we're all pretty athletic and uh pretty advanced individuals. Your

specimen, if I may say so myself.

Well, this guy, So I've known him since college, so this guy just has a six pack waiting in the wings anytime he wants. I mean, he's really joked about, he's like, we'll get a six pack by two weeks from now. I'm like, what? And then like, he'll show up with a six pack two weeks later, just like trims the diet about 10 calories a day. And they just show I've literally never not had a six pack in my life. Their genetics brother. Those are genetic gifts that were bestowed upon you.

Alright, So eric doesn't have to do anything and he has a six pack, that's great content. There's

your alfalfa. Um

what do you what do you, what do you, what do you currently, what are you currently doing for your wedding? I want to


are you are you on a wedding diet?

I am, I am I am I so I'm on my first diet of my entire life and you know what guys like, it doesn't even matter where you're like bottom line is diets work, like where you start from and where you go to the diet will take you from there to there. Like, I didn't realize that a diet had to be like, I thought you had to be like this fat piece of sh it and then you had to like turn into some like skinny piece of sh it, like no diet, literally anybody. This is like the most unique perspective on it, because

the guy has

never had a diet before, he's like, you just heard his diet before, like, you just kind of like, what

kind of diet are you on?

Okay, So um I can I can explain the diet. It's like a full algorithm nick, would love, this is like full of data, but I think like the key for me is that I'm learning that in um as as the years progressed, like, I'm What am I 37 years old? Um You know, like, you gotta you gotta monitor the intake, that's that's where I'm at. Like, I think I I played sports my whole life and like, I still play sports, but like, man, you gotta you gotta really start to monitor the intake as you get older, and that's where I'm at. I'm monitoring the intake and I'm monitoring the the macros, the allocations within that intake. So if I if I If I eat 1900 calories a day, I'm gonna make sure the majority of those calories or protein. That's right. So

you think uh you think the bulk of the diet alpha is just in the calorie restriction, or do you think there's more to it?

Yeah, there has to be some calorie restriction involved in this diet if you actually lost weight, right? That has to be. So like, you know, that's a guy who's like a completely new dieting. I think I like I went into the I went to the twitter comments like I didn't go to the tweet, like I went to the comments of the tweet and that's where I'm getting my album from. Like, I don't know if this is good, but we'll tell if you can fit into your wedding day comments of whatever tweet I read some guy said um like how much you eat determines your size and how you move your body, determines your shape? And like that simple framework stuck with me And um you know, that was from the twitter comments, I have no idea. So are you counting calories or are you just consuming enough protein that's like satiating enough that you find yourself at a caloric deficit because you're just eating more protein than normal or you're actually counting the calories end of the day. No, I think the biggest al for me was when my buddy Andrew Burns, he was like fully dialed in, he's like he's like study under Andrew Huberman. He's like, he told me he's like, you better plug every single thing that you put in your body into my fitness pal and you tell me exactly what you're eating. And I did that for 30 days. I literally put every single thing that went to my body into my fitness pal for 30 days. And I was shocked by sort of like what that looked like because I thought I was like, even like a protein shake, I was eating like a protein shake that I thought was like skim milk, protein powder, a banana and like uh maybe like peanuts.

And I was like, oh, this is a protein shake and it turned out that's like a carp shake. So I think like at the end of the day it's like you've got to understand what the macros look like. And Burns told me, he's like, I I mean I I even have the algorithm, you would love to see it. Yeah, I want to see your data like so um did you only do 30 days because that's all you kind of really needed to know what, where roughly your your, you know, calories ended up for the day is like kind of teach yourself and then you're like, okay, I kind of get it. Which foods I should avoid which ones I should stick with. Is that why you only stuck with the 30 days? Yeah, shout out to David Hoffman two because it was like right around the time that he left san Diego. That we were, I was like in my like thick of it and David and I were like grabbing drinks and he was like, dude, I used to do this exact same thing. He was like, I tracked this stuff for like 30 or 60 days and he's like, but by the end of it you like you begin to understand sort of what The clerk intake of everything is. You understand the macro breakdown of of things and you don't have to look it up anymore. Like by the time you've done 30 days, like rigorous analysis, like you're good. Yeah, I mean we'll talk about a second, but I know it's the same thing with the continuous glucose monitor.

Like you just need to monitor from time to time and get a baseline of where you are and then you know, which, which screws up your, your system or not. Um what about activity wise? Like how, because like uh it's always good to understand like how active people are. Do you you work out every day, Do you do some kind of activity every day? No, I think I just like to maintain an active lifestyle. Like so uh Nicky. Do the muay thai um Stephen and I and our mind will play tennis together. Um you know, we'll we'll do our own workouts outside of our little podcast crew. I've always just been kind of an active guy. So I don't actually monitor the burn. It's always just been kind of like something that is a part of my, my life. So if I can like try to maintain like here's my goal, Keep it under like 1900 calories intake.

My, my burn is gonna be sufficient no matter what do you have a Persian fiance who cooks amazing food? How do you avoid the uh those days where she cooks? And it's like, you know, you go into like 3000 calorie mode, You know what's funny? Like I, so here's where I sort of differ from sort of Andrew burns, Huberman, whatever. It's like, I don't think that um those types of calories like right, like Persian food looks like rice and stew and meat, like that type of calorie doesn't affect me. I think my whole body is just like immune to that calorie. Like I just go full abs when I eat that stuff like that, that type of stuff doesn't impact me. It's like, I only get impacted when I eat junk, it's like chips, burritos, like shit and like, I don't like sweets. So that's, that's another thing that helps me, is like, I don't have sweet too as someone who's from italian and Filipino descent, I would do a lot to be able to eat pasta and rice without side effects. Uh like you can like, it certainly affects people differently, but like, I'm surprised I didn't come out severely overweight as a child, like chicken adobo. I think it's different than rice. I think it's like a chemical composition that's different.

Um So one has gluten. I I mean, I don't give a about gluten,

but eric is in great shape. He seems to barely care

over under going to fit into the


Okay, So when I got fitted for this suit, um I was in the best shape of my life. I mean, this is like college shape and since I've come out to Wyoming to stay with mom and get like wedding ready, uh I am like, you know, mom and I, we we geek out on snack foods together. Like we've we've already crushed a couple of salt and vinegar kettle chips party of two.

Like I

think it's it's it's gonna be risky where, where I land and on this suit that was like fitted to my body. All right. It's gonna be fun to report back when it's, it's like my suit for the wedding. I don't know what, I don't know what you guys are gonna do. I'm gonna like literally ask you, like, what do I do? Oh man. Um Alright yeah,

I want to pivot to nick because he walks around like a robot with his thing stuck in his arm all the time. Just like monitoring his, his caloric intake, His, his, his nitrogen levels. I don't know what the hell is going on in there.

All right.

So what is that thing in your arm?

Okay, so it's a continuous glucose monitor. Show the, show the, show the monitor. I don't know what what camera on, but to this


camera, it's in my left triceps.

You have to like stick that.

Yeah, it's painless. Like you don't even feel it. Yeah. So you just like put some alcohol swabs on it and then they give you a device and you just pop it in and you barely feel it. Um It's the the needle is like this very flexible micro thin thing that barely pierces like the first epidermis or whatever. And um yeah, it allows you to measure your your glucose constantly. Um And has an app and it uses NFC. So, like I think NFC. Is that what it is? I don't want to confuse it with N. F. T.

S. It just seems to

rhyme. All

right. So anyway, you you scan it and you put the phone up to the thing and it just scanned my


And currently at glucose level of 91. And the reason that the glucose monitor is important rather than like you can also prick your blood if you want to measure ketones or you can measure your your blood glucose. But what you're really trying to understand is how your blood glucose moves over time, how it does when Fast it how it does when you eat certain foods in particular and after eat those certain foods. So you might go to like the doctor and get a one time blood test and like your blood glucose was like 95 but that doesn't tell you anything because it was just a snapshot in time. It's kind of like the balance sheet of you know financial statements. It's it's taken on on one day and it's not that helpful just with that one statement. Eric raising your hand. Well I have a question in the front row, what's your goal as you monitor your glucose levels? Like So you mentioned that like it doesn't matter what it is in a snapshot but like what what about that is material to you. Um So so two things is like what's your, well maybe three, what's your average glucose level? Like what are you just hovering at most of your days? And and uh you know, I'd say like sub 105 is kind of like the standard guideline I think really you want to be in the nineties is is a good uh Some of the healthiest friends I know or in the eighties pretty consistently.

And uh and then the second thing you want to look at is what your range like uh you don't want to really go outside that range and the and the range that's like the standard guidelines are 70 to 140 you want to stay within those and I'd say if you have a, you know, and again, these are like american diet standards. So like by no means I think staying under 140 in terms of your glucose measurement is uh is good. So like in the app I have it from 70 to 1 20. And so I'm trying to make sure I stay within those and there's things that can spike your blood glucose like stress could do it, exercise, could do it. But also obviously foods and foods that you you may not think would spike your blood sugar. So that's the second thing. And the third is your variability. So particularly like what your blood glucose is in your blood glucose variability are are have been shown to be predictors of um one all cause mortality, but like um other things beyond just like your sleep and your mood and your overall health, like cardiovascular death. You know, potentially Alzheimer's some types of cancer. Um you know, you don't want glucose roaming around in your bloodstream, wreaking havoc on on your cells. They can cause a lot of metabolic issues and wreak havoc on your mitochondria. And so um you know, a lot of where um cells start to defect and malformed is primarily because it can be because of glucose and those can those cells can like then tend to grow and and maybe turn to the things that you don't necessarily want your body.

Have you done any analysis on puff bar no puff bar zero impact on on glucose does not. Have

you done any tests? That would be surprising to us.

Um Let's see. So I've done all the like um what are there like these like fake sugar drinks? Like they use some form

of. Yeah.

Yeah. Yeah. And then like most,


I mean we could pop out a few of you out of your refrigerator and just test them right now, but like most of them um spike your blood sugar some way. Yeah. And I think just like regular soda water is great and even like the I think the one you have there, I mean you can check on the, on the back of the can, but


yeah, what's listed in there? Is there any like artificial sweetener? No. Okay, so then that's that's probably good. Have you

noticed that I've heard for example that aspartame doesn't spike your blood sugar, but other ones do. Yeah.

Yeah. Yeah, you can test them out and aspartame has uh you know, probably the least impact out of all of them. So you know, things like I think like coke zero is primarily in that in that role. Um there I would say like all those like nut milk things. Oh God, they're just garbage like oat milk, just like send your blood glucose is through the roof.

Do you agree that nut milk is like the biggest scam on the planet?

Well it depends what you're what you're going for, but like,

are any nut milks not scams? I want your take. I

mean like, you know, there's two reasons you might drink oat milk because you don't want your vegan and you don't want it to come from a cow, or you think it's healthier. And in both instances, like, you know, nut milks do worse for the environment than say, coming from from a cow, and then also they spike your blood sugar more than more than regular milk. And even like, reduced fat milk also spiked your spikes your blood, like fat free milk, spikes your blood sugar more than full fat. I haven't I haven't drank uh just whole fat milk on its own, but I have done like an espresso with like a little bit of like a full fat milk and it and it has like a very little impact.

I feel like non real milk is a super big scam actually, like, like back in the day when I was actually trying to gain weight and and and get big, I did the year, go

mad a

gallon of milk a day.

Oh God, that sounds terrible.


you definitely found this in the twitter comments

unbelievably unbelievably brutal. Um I was gonna say it's like way harder than you think it would be, but apparently you think it was, you were like, that sounds terrible and it was terrible. Um but we'll know it is the thing, or it was the thing on the internet, I don't know, go mad. Uh But but another fun fact about me, I'm lactose intolerant. So I was doing uh I was doing go mad and and having just really bad results. You're going number three and then going number one. Yeah, and then I don't know


guys don't know about this, but I used to be like, just massive health kick. I used to think about read about nutrition all the time was on a million different diets and experiments with You

read about it, it just immediately implements in your body without having.

But no, in this one book, it was like, well actually you have to do this with raw



but you're lactose intolerant. So that turned out terrible for, you

know, actually I found that when I was drinking the raw milk, it didn't really bother

me. Yeah,

so I was drinking a gallon, but then the problem was, it's like, you can't like buy raw milk in California, it's illegal. How'd you get it at like a farmer's market? There's some guy, like just a trench coat just dishing out, and I feel like that's like kind of a scam, I don't know, maybe somebody's gonna find the comments like actually 400,000 people a year die from unpasteurized milk and you're spreading death. Um


that was like an interesting experience for me because I can't drink milk at all, but like I had no problem drinking raw milk and it was kind of good and I thought maybe I should do this for a while and then, but then I kind of stopped buying it and I found different ways to gain weight, which is

probably even, I have a lot of questions because it seems like you went like your style, I know you, I know you and your style is to go full bore into anything that you put your mind to. So I, I know you just like went all in on a gallon a day. So

like, I was like, I was like 1 50 or so when I moved to SAn Diego and I really wanted to do like 1 80

so wanted to get, you want to get jacked, is that what you're saying? You want to be like, yeah, I think,

I think initially I wanted to be just like healthy. You know, I was, I was researching like, I did like the paleo diet for a while and keto and just like every diet in the book and then eventually I decided I wanted to get like big okay,

so that resonates with me because when I went to SAN Diego State SAn Diego State, you went to Dartmouth. Like we went to SAN Diego State, these are different schools at SAn Diego State, there's like babes everywhere. Like

I was one

£130 when I got to college and freshman year. And I learned immediately, it's like, you better, you better get a little bigger


1 15.


like I, you know, I went to the gym freshman year, I still go to the gym, I started taking creatine and protein shakes uh and then I got, I got bigger, like, as you do, like you take these supplements to get bigger. So I got up to like 100 and £5 but but where I'm at now is completely different and I think it's like, it's cool to talk about the journey and I want to ask you about your journey because like where my journey is like, I went through this phase where I wanted to be bigger and jacked and now I'm like, I don't even care about any of that, like I just want to be um it's weird to say, I just want to be small, I want to be small, you don't want to live a long time. What's

that, european soccer bod,


respect that. Well, yeah, I mean, I I definitely wanted to be a huge at one point in my life for sure, and I was trying to figure out how to get huge. I did all the things you did. I got really, I found like creatine was actually super useful, Used to do a ton of creatine. Um

There was

a really funny phase, I had, where I discovered this diet called Carb back loading by this guy john Kieffer, you're seeing john Kieffer.

Carb back loading sounds fun.

Wouldn't work for me. It was amazing. So john Cheever is this hilarious guy who was like a physicist and he kind of like, sounds like, and if you look at him, it looks like a nerd just got absolutely fucking yoked beyond belief. Like he's

just, he's

so big, he's so nerdy at the same time. He like wrote like all these like super overly complicated blog posts and like really long podcasts about like how to get jacked using science. So obviously I ate it all up um in my twenties and it was, it was sort of based around


insulin for muscle growth but not using insulin when it's bad. Like, because I guess insulin is like, it's like a it's anabolic right?

So like causes systemic,

causes growth and it can grow fat, but also it can grow muscle I suppose. And I guess bodybuilders like they do inject insulin and stuff like that. So I guess there's something to it, but basically the idea was to regulate your body so that you had like no insulin responses like all day. So you would like kind of like not eat any carbs or anything like high glycemic at all. And then like, you work out and then you just


absolutely dome yourself with like the most high glass you make stuff like I was like, I would, I would go and I would do a crossfit workout and I would walk across the street to Zanzibar cafe and I would buy like an entire like chocolate cake and

so a

bag of skittles the

idea there was like your muscles would absorb all the extra glucose like pack your muscles full of glycogen, increased glycogen storage and like you have

these like anabolic and if you lifted like enough weight and you worked out hard enough like you wouldn't like put on fat and he was like, he was like, don't you dare eat brown rice, you eat white rice, don't you dare eat anything even remotely like medium glycemic. You just spiked the

show. I okay,

here's the thing. Like I actually got pretty big like I got up to like 1 88 and I was kind of lean the whole time doing it and I was like and I got a bunch of friends into it who like all did it like kind of badly but it was like this running meme for a while, everybody's like, oh I'm back loading, you just be hanging around and somebody just like order a pizza and eat it. Like I'm back loading and it was just totally,

that's what happens for most people when they implement that protocol.

Yeah, I I think there's something to the diet. Like if you implement it in a way, I don't know, it could be just absolute bro science. I did get pretty big doing it and I did get pretty lean while getting big, I didn't like bulk and then cut I just just like it kind of worked for me. Um The problem as you say, we ran into like I was I was doing like a lot of olympic lifting, like lifting heavy weights, I wasn't concerned at all about like functional movement and I just like I wrecked like I simultaneously like wrecked my shoulder and like something in my leg, like

the best business in the world is like having like a rehab clinic right next to a crossfit gym,

just have like an

endless flow of customers.

I used to do so much crossfit and like like looking back at some of the work, I was like this work out, I think it was called Cindy and it was just like How many cleans can you do in like 60 seconds? And like, you know a kind of like pretty technical Olympic lifting people just like just like, so obviously obviously I got hurt into the crazy pull ups where you're sort of like keeping like superman flying through the air and a lot of stuff and I will say I, my cardio and I got I got pretty big and strong but like I feel like I kind of like wrecked my body on top of it and then that when it I slipped into this paradigm where where you are was like I'm gonna be like healthy

maybe is there like a goldilocks zone where you like, I mean here's here's a goldilocks, I'm like all, all four of us including Armand plus Hoffman, like we walked 20 miles on a hike carrying a shipload of weight on our backs. Like we did not need,

you know,

olympic lifts for that ship, Like we're just capable dudes. And that's that's cool. Like that's where I wanna be, I wanna be a guy who's like capable of doing things without having to be like, I mean Arman and I, this is six or seven years ago, High mount Kilimanjaro. And like in the training for that we did like increase um one rep max for uh for squats and that particularly help because like, you know, your threshold for when you start to wear out was it was a lot higher. But I'd say a lot of the training was just like rocking and like putting a bunch of weight on your back and then just climbing up hills all the time and you don't necessarily need to do hard core strength training to do that. And I think like, you know, if you want to go to a period where you want to like see how how hard you can live. I think that's great, I think it's great long term, like most, most people um you know, one of the biggest causes of death outside of like heart disease and cancer is is actually falling. Um you know, it's it's a really big cause of mortality and so you know, having like strong bone density by by weightlifting is super important but also just going through those movements so that you can actually balance yourself at an older age and like control your movements if you trip over something and like control your body can actually like, you know, help your longevity,

speak speak for yourself. But I am absolutely dying by falling. That I have no doubt about this

life alert now, it's

going to be the dumbest death to like, I'm just gonna be like walking in my kitchen and then slipped and hit my head on the counter and I'll be gone and they're gonna try to like make it look good,

will be busy. But you know, if you call us. So my question, my question to you guys is like um we've had our peak, like I think we're probably all past peak, right? We're in our late thirties, mid, mid late thirties. Like do you think there's like um and optimize weight exercise now now that like the peak is behind you, where you like, you don't need to lift max um like what what does peak optimized farmers look like now? I mean I think like the like you've implied easing off in your question a little bit about that, like, well you don't have passed our peak, but I think the more you can work out the most intensity you can work out, you're just still doing that and like you can Uh, at 40, 50, 60 years old, still have like, you know, phenomenal, phenomenal athletic performance if you still do that. But I think that kind of, you like acquiesce to your age that that is a trap and uh you know, as you slowly decrease the intensity of your workouts, like, so will your body go and so I'm I'm trying my best not to fall into that trap. I'm trying to like, find ways to make it more intense and keep keep the intensity of you don't really

try. I actually don't feel like I, I feel like I definitely peaked in terms of my

potential, but

like, I have like underutilized my potential so badly throughout my whole life that I feel like I'm actually close to my Peak. Like right now. Like, I, you know, I can't squat like £300 anymore, but like, like, in terms of overall health is a general

picture, I

think I'm actually pretty close, which is kind of nice. My main problem now is I feel like I've developed like mild arthritis or something, which is, which is kinda

Don't don't tell that story. Just got to like, avoid it, just, just work through the pain. Like, you may not be able to like squat £300, but I think if you can do 100 body squats in a row, that's great. Like that's, that's great. You know, conditioning, that's like a phenomenal amount of work capacity that you can do in a short period of time. Clear lactic acid really quickly if you can do that. That's

good. I mean, I hear you telling stories sometimes and I'm just like, jesus, I'm not like nick's going to Thailand and doing like weighted jump ropes with like psychotic muay thai fighters for like three hour sets and climbing Kilimanjaro running on, like try mills with like a freaking bane mask on and like printing like navy seal, like vo two max numbers. I don't even know what that means, but I think like he did it. Um but like I have like a, I don't want the people to see that embarrassing

uh fitness of all of us. No question

about it for sure. But like, I'm not trying to be max fit, like I am trying to like 80 20 this ship like, as best as possible. This is the

80 20. Like, this is the first of all, I'm I'm not trying to be the best of fitness. Try to play real sports. So like you guys wanna play sports. Uh let's play. So, so I would say out of all of us, eric would win the most in the decathlon. Like it was like, here's 10 athletic, you know, events. He went all of them. We had like a palm springs, like all weekend and we got a big house, a bunch of people and there was like a basketball, there was a tennis court, there was a soccer field. We played golf and like, I don't know, we must have done like so much in that time. And Yeah, he superseded all of us in the catalon of uh that though. It's not, it's not about your fitness levels, you know, it's like, that's like, how well can you play the games?

And that's where I land. I don't, I don't care about, I don't care about you can't play 10 events if you can't like, if your cardio sucks fact you gotta get it up. Yeah, I mean you gotta, you gotta have enough cardio. No question. I

feel like I could take you at like singles pickleball. I think

I would love to see that happen.

My best, my best


I honestly feel like I could, I've played like seven pickleball matches now. So I feel like I pretty


solved the entire game. Yeah,

but it's

not a complicated sport to trigger all the pickle ball fans out there. But yeah, I think, I think I got you in that. Um Maybe do you play golf?

Uh yes. Yeah. I think the three of us, you two are very close and I'm not close. Well because your clubs are from 1980 so well we were trying to get some new ones. Yeah. Um

Wait, I want to get back to this like 80 20 thing because like I'm, What do you do? Like what is your routine now? Like what do you like? Don't give us like your entire routine because it's probably crazy. But like what do you, what do you think? Like the 80, 20 of everything you do is like for in terms of just like your diet yourself, romance your, your physical activity.

So I think, I think it's, it's mostly and just exercise. So um I don't have a trainer anymore because my trainer got Youtube famous,

famous if you want to, you want to look him

up on youtube, just search K bugs. Uh He's got like 250,000 subscribers now and doesn't allow us, doesn't train us anymore because that was your, you made that. So he has like, you know, like five clients that you know worked out his house, like, you know, private training. But they all happen to have some online marketing skills. Well, guess what happens when he spends five hours a day with online marketers? All of sudden he's got, you know, quarter million youtube subscribers. Well anyway, um I've been following, his trainer's still follow the is conditioning and he's about work capacity. So it's not about um, you know long term aerobic cardio. It's not about how much you can lift in one time. It's like how much work capacity can you put in a short period of time. So like we would do simple things like pull ups, push ups, squats And so you know, we would do these ladders where you could you know do 80 to 100 pull ups in 15 minutes by doing these ladders and uh you know, I like I like those ladder types of exercise because they allow you to see your progress week to week, so um you may not finish them all in the first week, but like each week you might add a few more reps and progress I think is the most important in the workouts. But like that work capacity, you build some strength and you build conditioning and I think you just build your overall confidence that like um well I haven't run two miles in a long time, I know that my work capacity is strong and that if I had to I'd probably be fine running a few miles, it would probably hurt afterwards.

But like I think that that is like a good 80 20 and I guess it's mostly calisthenics based, like not really squatting like heavyweight. I think there's there's certainly times in life for that. So I don't know for me that's the 80 20 workouts three times a week, times uh times an hour. And then like to muay thai workouts a week which are very different, but I think those are Those are good, that's my 8020 in terms of like exercise,

that's pretty reasonable

Stephen do you have one or you want me to go?

Yeah. Yeah. I mean I think where I've settled with a lot of stuff, so nutrition for me, I tried a million things. Um I think I think people do all these like crazy diets and unless people are just wildly gnarly food, food allergies, like Jordan Peterson or something, you can only meet. You know like I just feel like for most people like these extreme diets or I don't know if they're trying to squeeze like 5% out of something through like a lot of like wild complexity. I think the bulk of it as you kind of alluded to is like calorie restriction and don't eat like shitty food or don't eat like shitty food disguised as good food, like a lot of people like pound like fruit smoothies, like their health, like they're healthy and they're just like suck Down like 300 g of sugar and 1200 calories and they're

like yeah

Like so there's obvious leaks like that that maybe some people have like salads or sneaky like people think they're eating salads and they're like 900 calorie bombs with like all the shitty dressing and stuff on them. But like I think if you just eliminate crab food, you don't need a lot of sugar. Um I intermittent fast. It's like the one thing I've stuck with that, Like I really like for a couple of reasons. The main reason is that it like simplifies my morning, like I have to eat breakfast, I have to cook anything. I have to have to worry about food. I just wake up and I drink a coffee and I'm good to go.

And when I

started doing it, I was, I was, I feel terrible for for like a couple of weeks, but then like my, like it doesn't bother me at all anymore. Like I don't really feel hungry until after lunch and then my ideal lunch, I don't eat like any carbs, try to like just protein mostly or just super localizing mixed up if I have to. And then dinner, I literally just eat whatever I want. Like after that, like I will just any day I'll just go, I'll go to burger lounge and you know, crush like 22 doubles and then I'll just go out and drink. And I feel like that juxtaposed with like the earlier part of my day, it just sort of balances out. I'm not saying that's like an optimized

two drinks of alcohol you have every night.

I think. So, I feel like I am remarkably not fat for how much alcohol I drink because, I I would guess it's probably, like it's probably like 40% of the calories I consume on a weekly basis, which which isn't uh super

idea. I don't know, they have a macro for that in my fitness pal, cut the booze, you're going to be, but

Like, I don't optimize for like health really, I like mostly optimized for happiness and like feeling good, which is why like a lot of my workouts of transition from me trying to be like huge and just like dead lifting £500 to like not having back pain or stuff like that. You know, it's like kind of the stuff I more care about. I want like a baseline of cardio or I'm not gonna get heart disease and die. And I want like a base level of like strength because I think it's like super useful, but I don't go like super overboard on, on strength or cardio stuff and I do focus a lot on like, what you might call like boring, functional movement and I probably actually like stretch more than all three of you combined because I've gone through some pretty rough times where my

head does. Like, it all depends on what your goal is. Some people's goal is to like be big or to be strong or to be like, you know, just to be jacked and like, Stephen's goal might be to be more flexible and like, my goal right now is just to be smaller, right? And

can you use a different

word for that? It just sounds weird. It might sound weird, literally all I'm trying to be and there's like many reasons behind it, but like for one reason I need to fit in this goddamn tuxedo that got form fitted in my body for the wedding so like I need to fit this tuxedo but like the main reason is just because like you know if you're optimizing for something like I'm trying to optimize for longevity and and in terms of longevity there's there's no better correlation than just being smaller. Yeah I mean they've done studies on like the people who are very low calorie diets and they've done this on mice. They don't have studies of humans who like almost like calorie restriction or calorie equivalent every day. And they kind of they do live the longest but they tend to be pretty frail towards the end their life. So I think it's like a balance of and I think you strike that balance pretty well. Yeah and let's be clear like I'm not trying to be like frail you know like I want to be able to like go walk 20 miles with you guys and I want to play tennis and do our things like I'm not gonna sacrifice that. But at the end of the day like to carry 20 extra pounds on my body just doesn't sound like it's necessary for me whether that's muscle or fat or whatever, I just don't need it. So um you know my buddy Andrew uh who like studied into these like great nutritionists, whatever. He he gave me the whole algorithm and I could read you the algorithm but like the T. L.

D. R. Is basically just like you you operate in a framework where you you do um a little bit of calorie restriction and and for my body weight that's like 1900 calories. Um It ends up being like 11 calories per pound of your body weight or something like that. Uh And then he tells me that to have 40% of those calories be protein and then it's a 40 30 30 40% 30% carbs 30% fat. And if I'm if I'm just like restricting calories and having most of the calories protein like that is sort of the way to go. And since I've been following him like first of all it was it was very hard. it was a a steep learning curve first to just even track the calories and track the macro. So at first I thought it was like eating a you know some steak with potatoes and I was like oh this must be like this like really approaching heavy diet and I was like this carved everything. Um So he he just taught me to to to read it once I was reading it and then it became very easy like after a month long. Um Just understanding what the diet actually looked like and then doing a little bit of color restriction plus 40 30. 30 easy.

Yeah what do you guys think about this? So peter tia. Um He's a good follow if you're interested in like longevity in general health. Um He has this idea of the centenarian olympics. So he has these like set of tests that he wants to pass at the age of 100 they're around his lifestyle. So for example he wants to be able to pick up his grandson. So in order to do that he needs to do like a deep squat and be able to lift £30. Uh He also wants to be able to get into a pool and swim. So he needs to do like basically waited one, you know like a lunge in order to get into the pool. He wants to be able to travel when he's 100. So he's gonna need to lift like £40 overhead in order to do that. And so he basically reverse engineered the activities he wants to be able to do when he's 100 then turn those into tests and he's essentially optimizing for those tests.

And I kinda, I kinda like that framework. It seems to make sense. Um I mean there's a bunch of stuff you can do on the way, but you ultimately want to be able to do those activities at. Dude. I think that's I think it's beautiful, It's like exactly where my philosophy is going. It's like I'm not trying to be the most jacked guy or the most fit guy. I'm literally just trying to be useful for as long as I can be and that's But um, sounds

like exactly the type of thing that is way too much brain power for me to apply to one

11 last thing is anyone noticed this podcast has been like a hurting your health at all? Like I've noticed this like, really hard to uh, when we drink every Wednesday night, it's really hard to like keep down the calories when you add an extra drinking every week and then like, you know, we end super late at night and we end up eating and eating late is like one of the worst things you could do for your overall health and, and wait,

see unlike you, I've been eating late every meal you've been drinking for. Yeah, I've been training for this moment my whole life. So, uh, this podcast has not changed my lifestyle in the slightest in terms of that, uh, it has taken up all of my Wednesdays as I try to uh, you know, not sound stupid while I'm up here, can read things. Uh, so that, that's been, that's been a negative for me. Really cut into my uh Wednesday morning golf routine, but uh, I'm just kidding that never existed.

No, I, I actually agree with you. Like, um, It's much easier to stay on uh the Andrew Burns Diet, you know, like it's, it's much easier to say in 1900 calories with 40% protein when I'm not just like hammered.


might, we might have to do a only test where we record on Wednesday and we only drink your model.

I mean, I think we

could I think we could

probably drink like

slightly less. It's probably the worst thing of all, definitely having life life in

half. I mean, there have been episodes we've done where by the last episode, you know, some of us have objectively speaking, been quite lit, whether that's on alcohol or some other substances, and I've noticed at times in the moment, I'm like, this, this is great. But sometimes I, you know, play it back as a casual super observer, and I'm like, this isn't quite as funny as I remember being well,

you know, sometimes the relationships are things that keep your longevity going, keep you going in life. Is

that, is that your biggest piece of Alpha? For?

I mean, if we're talking about longevity, I mean, you need to be able to like move around, you need to be alive. What

is it? I want to know. What is it? What is your biggest piece of health Alpha for the, for the crowd?

Oh fuck, I don't know. Don't eat so goddamn late. I think that's like the easiest one to do. Like, like, wait, like, I don't know, don't eat three hours within going to sleep.

I do that literally every night. We

might do that tonight.

Of course I'm doing it tonight. But like yeah, I probably eat at, like shout

out to Mr beast burger who should probably sponsor our podcast, we basically pound that thing for

so many beast burgers via my love of beast burger.

I got my my whole thing I think is like Hoffman esque. It's like eat less but eat more protein. Yeah

it's good. I feel like I have pretty good alpha as it pertains to a back pain, which I know that a lot of people have. I see a lot of people asking about it in the chat in various places from time to time. Uh I think a lot of people think you can fix it by like stretching and getting a chair or like changing your mattress and that like doesn't doesn't work at all. It just it just doesn't, I've sort of learned that like 80 or 90% of the cause of that pain is like due to like muscle imbalances for example, like a lot of people who just sit a lot have like a really tight so as and like muscles like like their their glutes for example get super super weak and like if

you just

train a couple of weird muscles that you might not be thinking about a little bit every week, like probably get rid of all of it. Honestly, that was like a huge land lock for me. I spent years like trying to stretch and get massages constantly and chiropractic and I just had to like do some Bulgarian split squats and a couple couple of weird like shoulder exercises and I was like, oh I feel so much better.

Meanwhile, like our new production manager slide just laughing at us like probably like 8% body fat and run 10 miles, just laughing at us this whole time

laughing at us with his bus and haircut.

Um Alright boys, anywhere else. Any last things on this is a fun little, just a personal story I guess uh podcast enjoyed. It. Sounds

good. Alright,

talk to you soon, bye.