#77 - The Truth About Body Fat %, Insulin, and Seed Oils - Choose Hard with Cody McBroom

Episode Transcript
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(00:00):
All right, welcome to the ChooseHard podcast.
I'm your host, Code Mcbroom, andwith me I have coach Kyle
Johnson. Once again, Kyle's moving to
Florida in November, so if he's in the office and I'm
podcasting, I'm like, might as well, come on bro, might as
well, let's do it. So today we're going to do AQ
and a we got 5 questions. Yeah, basically all fitness and
or nutrition focused. These came from, I had a couple

(00:22):
from Instagram. One was actually from a client
of mine and then one was from a buddy who is just he was just
texting me questions and I was like, I'll answer them on the
podcast, but here's a brief ideaof what the answer is because I
didn't want to be the guy. It's like listen to the podcast
and I'll tell you because he's afriend.
But but yeah, we're going to gethim.
I think they're going to be goodones for everybody listening
because they're kind of touchingon the basics of I mean, really

(00:44):
some of them hit on like the seed oil one, for example, like
I haven't I just realized I haven't talked about that at
all. I've had asked quite a few times
in messages, but I've never actually talked about it on the
podcast. And I feel like that's such a
big like hot topic right now. Huge supposed to be good.
And then we'll be able to kind of go on little mini throughout
it. So dude, let's get started.

(01:04):
The greatest things in life all start with.
A challenge you. Must accept that everything is
hard before it gets easy. Every every, every, everything
you want in life begins with a hard path.
Begins with a hard path. All right.
So question number one, do you program strongman work like
farmer's carries and or like sandbag work specifically?

(01:25):
This was such a random question,but I guess a good one.
I, I mean, I think that So there's two ways I look at this
strong man conditioning, strong men training it.
It really doesn't serve a huge purpose outside of the
specificity of strong men competition.
But I don't even include sandbagwork or farmers carries as

(01:47):
strong man training at this point.
I don't. It's just so commonly used as
just functional fitness. Now when I think of strong man
stuff, I think of like yoke carries and log presses.
I used to the gym I trained at for a long time.
They, we had a log there and we used to use that and it's
actually fun doing like cleaningpresses with a log.
But it was kind of one of those things that was in the corner

(02:09):
and we all used it for our training sessions and we never
used it with clients. We at my last facility, I sold
it right before we got here justcause of sizing.
I had a yolk rack, which was fun.
It was really just kind of like a spare squat rack to be honest
with you, that was movable. I very rarely like, I have a
cool picture of me doing it, butlike, I don't know, there wasn't

(02:32):
much purpose of me walking with it on my shoulders.
You know, it's just not, I don'tknow, I, I think that's kind of
all it, it's specificity. You know, I don't want to say
it's overrated because not that many people do it, but it's not
doesn't serve a huge purpose outside of strongman work
specifically. Now when I think of farmers
carries and sandbag work, I don't consider that in the

(02:52):
category of strongman, even if farmer's carries are initially
from strongman. But it's also just, if you
studied strength and conditioning, it's just like
it's a part of it, push, pull, hinge, squat, carry.
It's like part of the five fundamental movement patterns
and exercises you have to do. So I use carries all the time,
all kinds of different carries and I don't use sandbags that

(03:14):
often cause not everybody has good sandbags.
I personally do use them here and I usually do them as front
rack walks, just holding it and walking.
I used to do sandbag front rack squats too, which I haven't done
in a while. It's just so difficult to 'cause
it's such a big thing. And for a while all's I had was
115 LB sandbag. So it's like you only do so like

(03:37):
really it's like walk a short distance and then you're out of
breath, which was the whole point.
And then I got a, a second one. That one's like 45 or £50.
You can do a little bit more with it, you know, but it still
takes up so much space, you know?
And even then, like with the sandbags, sure, you could take
certain bags out of the sandbag.It's so annoying, especially if

(03:58):
you're in a gym setting, whetheryou're a trainer or whether
you're just in there working out, like having to unzip the
sandbag, take the bags out. And if you've ever worked with
them long enough, you know the sand gets everywhere.
It never stays in one place. Like it doesn't matter how often
you use that thing, it's going to get sand everywhere.
That's why I have one bag of sand in each one and you can't
change the weight. It's funny, dude.

(04:18):
The first, so the big one that Ihave is I actually, when we were
moving, we had to get rid of this sandbox my daughter had.
And it was like one of those, have you ever seen those
turtles? It's like, or they have
different ones, but it's like a turtle show you pull off and
then it's a sandbox. So we're moving and me and
Shannon were looking at it. We're like, we're not going to
take all this sand. And she's kind of over it now.
She's getting older at the time and I literally just had her

(04:42):
help me funnel it into the I went to giant lifting up the
street, got a sandbag, came backand just like, let's load in
here, I'll take to the gym and and it's the same weight that
Shannon weighs. So I always joke I'm like, I use
this because it's the equivalentof me carrying my wife in a
crazy situation. She gets hit over the head and
I'm like, I gotta take you out or whatever.
Yeah. Here you go, honey.
Yeah. I can save you.

(05:04):
But yeah, I, I don't have, there's, you know, times that
I've done like even with Highrox, I was using it, you
know, you do like sandbag over the shoulder.
That's why I ended up getting a lighter one because you do have
to do sandbag lunges in Highrox.So again, specificity, but I
like kettle bells, dumbbells, barbells way more.
That's always going to be my go to.
And then for farmer's carries, it's, I think everybody should

(05:27):
be doing farmer's carries. And then depending on who you
are, what you're going through, we change what kind of farmer's
care you're doing 'cause if I want to work on lateral flexion
or really it's like people always say like, you know,
rotational core exercises. I look at rotational exercises
as sports specific or movement specific exercises, not

(05:48):
necessarily AB exercises. When I'm doing AB work in a
rotation, it's anti rotation. And if I'm doing, it's like anti
rotation, anti extension, Anti lateral flexion is a single arm
carry. Even farmer's carry is really, I
don't even know what you would consider that's just bracing
'cause you have counterbalance of the other bell.
But you can do a half rack. So 1 Kelvin up top front rack

(06:10):
and the one at your side you cando just one up here you can do 2
front rack carry. Like there's so many variations
of carries you can do. I think it depends on where the
person needs work. Or we're just rotating them to
work on all of them. You know, so you're definitely
programming them. It's just not usually for just
strong man. Yeah, and I think it like This

(06:30):
is why when working with clients, it's important to know
where they train because at a big box gym it's just not fun
doing that stuff because usually, sometimes they don't
have kettle bells, so you gotta use dumbbells.
OK, there goes any front rack stuff.
So now I can only do carries to my sides.
It kind of goes overhead. Carries go out the window too
'cause it's just so much weirderto hold a dumbbell overhead and

(06:55):
then yeah, you like you're walking like across the gym.
When people are going from machine to machine, it's just
like, you know, there's other things you can do to work.
Core stability and trunk stiffness is really what we're
after. There is not moving.
One thing I do like with the sandbag for athletes, depending
on what they do and and what they need to work on, it looks,
it kind of looks like one of those stupid exercises that
tries to get attention on Instagram.

(07:16):
And it probably would get attention holding like a bear
hug instead of holding it rack but a bear hug and then attach
bands to it to like the handles.And then so like me and Theo did
this with athletes, we'd be on each side just pulling it.
And so the band's trying to likego each direction and you're
just trying to resist 'cause it's all anti rotation, right.
So if I'm getting hit on the thefootball field, I'm able to

(07:37):
resist the force while still moving forward.
You know, it's, that's why I think it's so important to, if
we're trying to create strength and stability for function of
the core, it's almost always an anti movement, you know, hold a
plank and don't go into extension.
You know, it's I mean, don't do back extensions over and over
again. I mean, you could do those too,
but it's a different purpose, you know.

(07:58):
So I don't know, do you, I mean,do you have any other ways of
programming carries that I didn't touch on?
No, no. Those are the exact ways that I
would program carries. And it's usually the simpler the
better. And it's normal stuff like, you
know, finding progressions that you can make it whether you're
you're adding in a step over a hurdle, you are just taking a
larger step. You're raising your knees up.

(08:20):
And it it is kind of dependent upon the client or the person
that you're programming for, Right?
Yeah. Half the time if you're just a
normal person who's just going to the gym, trying to improve
your body composition, look good, feel good, just move.
Well, you don't need to make it super fancy.
You don't have to look at the, you're not the person that's off
in the corner. Everyone's looking at, you know,
from the side of the eye. I don't want to like catch, take

(08:41):
a picture or something be like, I don't know what they're doing,
but they look insane right now. Like we don't want to do that.
Like you don't need to, but all those same ones, especially
farmer's carry, suitcase carries, just the simple basic
stuff. It gets forgotten because it is
so simple and it gets programmedso much that it's like you don't
necessarily need to change that.It just has to get done and
progressed over time. Yeah, 100%.

(09:02):
I think that a couple ways you can do this too that are just
fun and easy, especially depending on where you are.
Like I think I did this in one of my videos of it's actually, I
think that this video has more views than any other video I've
ever done on Instagram, which iskind of annoying 'cause I didn't
even, I was, it was literally like one of those last minute
ones. Like I had my videographer here

(09:22):
and I had a little bit of time and I didn't have a fifth video
to film that day and we needed five.
That's what I paid him for. And it was like, fuck it, come
here. And it was just like, if you
don't have this, do this. If like if you're in a garage
gym and you don't have a leg press, flip the truck bar over.
But one of them was farmer's carry.
Put a band around your waist, attach it to a rack, walk in
place with high knees, you know,and then you mentioned like
bringing your knee up. I actually had a client a couple

(09:43):
weeks ago, shout out to Claire. She's over in Dubai.
She said, hey, I'm doing it exactly as you wrote.
But I do get like weird looks sometimes lol.
Like she's a trainer so she doesn't care.
But she's like, I just want to make sure I'm not doing this for
no reason 'cause you mentioned to like bring your knees up.
And it is so one that makes it AI mean when you bring your knee
up in a walk, you're on that single leg longer.

(10:05):
So it is there is a balance factor and such, but also it's
impossible to go into extension like lean back onto your spinal
erectors if you are doing a highknee, like you can't, it almost
forces your rib cage down. So to keep somebody score
engaged and to avoid them, especially if they're doing like
a front rack and they start getting tired and they lean back
'cause that's what you do when you're tired, you just start to
roll back. It forces them to stay in that

(10:25):
good position. So that's a good way to do it.
I used to love doing like Joe Defranco had these ones where at
first I was like, dude, that what, what are you doing 'cause
he would like walk fast. They're like speed carries and
it looks so weird speed walking with these heavy ass kettle
bells, but then it makes sense 'cause you have to walk fast and
stop, but you're trying to resist them.
Same thing with a chaos farmer carriers.

(10:46):
If you put like a band in there and then a fat grip on top of
the band. So you hold the fat grip that's
on the bands and the kettle bells are bouncing.
And then lastly bottoms up carry, which is actually
probably the best one for shoulder health.
Like baseball player, you know, that's like tons of baseball
players. We'd have to do that because
they're just shoulders and elbows.
They're just thrashed. I've been doing those more often

(11:07):
because my right shoulder's beenbugging me.
I sent Nick, I'll probably post it today.
I'm going to go for a safety barreverse lunge PR today.
So I'm waiting because I'll havea few because I hit a.
This isn't the most ever, but I did 4 reps with a for chin ups
with a 65 LB. So underneath me it's either I

(11:27):
think it's 66 or 67. However, those kettle bells go
before clean full range of motion reps Not the most weight
I've ever done, but for four clean reps and it's been a
while. It's like dope.
And then I did a a bottoms up press, clean carry press and
then perfect. Like not like holding it with my
other arm. 62 LB kettlebell or whatever it was.

(11:49):
Wow. Yeah, I, I have a video of me
trying the 70 cause I've done a 72 LB kettlebell before way back
and I couldn't get it. I couldn't hold it in that
position without dropping it. And then I did the 62 afterwards
and then I walked up the camera and showed the weight, 'cause I
was like, this isn't one of those competition bells, you
know? Feels like those are really
hard, especially for grip. They're brutal.

(12:10):
That's a really tough, I mean, sure, you have to have, you
know, strong shoulders, strong rotator cuff just to stabilize
it. But like, just gripping the Dang
thing when it's upside down is tough.
Well, and when I'm doing bottomsup work in my warm up, I'm using
an 18 LB kettlebell. Yeah, it's not super.
It's and the reason I'm using that one is 'cause it's the
lightest one I have. I might even use A10 if I had
it, but I don't have one here. And it's just like walking and

(12:31):
holding it stable. We used to do.
I actually did this with this kid.
I was training here for a while,football player put a cup of
something on top of it or I'd put like my phone and I'm like,
don't drop my phone because if they don't hold that bell, the
top of it flat, it'll slide off,you know?
So it's a good way to really focus on that.
But when you're doing presses, there's no like you don't need

(12:53):
to go super heavy like that. It was purely, it was ego 100%.
And I'm I'm not mad about it. I was going for.
That, but it's cool though. It's super cool.
Yeah. Yeah, same thing with the single
leg today. I have the safety bar reverse
lunges and I was like, it's beena minute, but I want to get 2
plates on each side, which wouldbe solid because the safety bar
is, I think 65 lbs. So that'd be two, 35245.
Yeah. What's the normal bar?

(13:14):
135 if that bar is 4545 lbs. I mean yeah.
And I think the safety bar is 65S 1, so 225 + 20.
God, I'm terrible at math 245. Yeah, yeah, yeah.
We'll see. We'll.
Find out one way or another. If it's posted, I did it, if
it's not, it didn't happen. Blooper reel Yeah, all right,

(13:35):
cool, let's move on to #2 All right, so we got.
Should weight loss goals be based on your total weight or
body fat percentage and why? This I'm not so this is one that
came from my buddy and he got an8 minute voice memo back.
It was it took him like a coupledays to listen to it.

(13:56):
Once he listened to it, he was really grateful.
But it it you know, it's funny because I was talking to him
about it and I was trying to explain it.
It turned into this whole long spiel about like maintenance is
not a dead set target, it's a moving target.
And how much do you pull when you going to cut it?
Like it just because he had a long question.
But the part that we were kind of going back and forth on was
this body fat percentage becausehe did a DEXA and then he's in

(14:18):
this little competition. They actually run a podcast too.
I've been on there before. And so they're I'm not going to
say their names because I don't know if it's public competition,
but they're competing in valor. So he like texted me on the side
and he was like, Yo, make sure I'm doing this right, So I can I
can win. But they love doing the DEXA,
you know, and then and I was kind of like, Hey, like not the

(14:39):
virtual bubble, but it's not like the Holy Grail.
There's a lot of good value in it, which we'll get to in a SEC
because I think there's another question on that.
But in general, he was after hisgoal was to drop 3% body fat.
And the reason this question kind of came about and why he
was like, how come I, why, why wouldn't we be able to target

(14:59):
off that? Because that's the number that
mattered to him. But I was like, dude, when I
just have that number one, I need your actual weight too.
You know you can't predict a percentage loss per week like
you can. Wait.
So the reason why setting weightloss targets is better than
setting body fat percentage targets is 1.

(15:19):
Body fat scanners aren't the most accurate, but two,
everybody drops that percentage at a different rate.
So if one person is more prone to losing muscle tissue, that's
going to skew the percentage, right?
Because if I stay the same weight and drop body fat, it's
going to shift my muscle mass and muscle percentage too.
If I don't stay the same weight,but I lose weight and I drop

(15:41):
body fat, I'm going to keep thatmuscle percentage while dropping
my body fat. Both of those could be fine
because realistically you could deplete a muscle and it says
that you lost muscle tissue 'cause that's lean mass
technically, even though it's just water in the muscle tissue,
but that's still going to confuse somebody 'cause you know
what I mean? So I think that at the end of
the day, you have to have solid predictors and in a standardized

(16:03):
system to like really track something.
You know, if you're tracking, it's the same thing as like
tracking Chipotle on a consistent basis.
It's in, it's inaccurate every single time.
So if you have never dieted and you're creating a massive
deficit and you're eating way better and you're exercised for
the first time, your deficit's so big that it doesn't matter
because it gets blurred it, it'slost in the mix.

(16:25):
Your deficit's 1000 calories. So if your Chipotle's off 100
calories every couple days, it doesn't matter.
But once you go and hit a plateau because you've been
going at it for a while, that that window of deficit is
shrank, right? And so that 100 calories from
Chipotle could be the reason youdo or don't lose weight that
week. You know, so point being is I

(16:45):
think the more consistently you do anything with weight loss,
the more specific or standardized and and trustworthy
the the numbers you're tracking have to be weight is always
going to be that you know, it's going to be a better predictor.
It's also something you can I mean, for one, you can track it
every week at your house. Anything you can do to track
body 5 percentage at your house is so inaccurate.

(17:05):
It's insane. My scale right now because it's
one of those ones that tells youthrough your feet, you know,
which is super inaccurate because it suits its electrical
current through 1 foot and then sees how long it takes to get to
the other one. If I have abnormally long
femurs, that's going to add to my body fat percentage because
it slows it down. That's weird, but it's it dude.
It tells me I'm like 20% all thetime and I'm like, there's no

(17:26):
way. Like I'm so much leaner than the
average person. I'm not like shredded, but I'm
not 20%. There's no way.
So it just, yeah, there's no good way.
So it's, it's better to use weight because it's a, it's
something you can actually trackon a daily or weekly basis out
of your house. It's an easier thing to predict
week to week because it's prettyuniversal.
Whereas body fat percentage is going to be different from male

(17:48):
to female. It's also going to be different
depending on how much muscle mass somebody has their age.
I mean, there's probably more that I'm not thinking of, but
body fat percentage is just, I mean, even the fact that lean
mass is not just muscle, lean mass is organs, it's water, it's
bone, it's joint, cartilage, ligament, it's everything that
is not fat, you know, and it's just, it's, it can be easily.

(18:13):
I mean, the difference between carbing up and depleting can
change how much muscle you have on a DEXA or any pretty accurate
scale, probably even an ultrasound.
Ultrasound's the top tier, but. I think that, I mean, you hit it
nail on the head. I mean, also when I look at
those things, I'm looking at progress photos.
I'm looking at, you know, measurements, how your, your

(18:35):
clothes are fitting, how you're performing in the gym.
It's it's great to have your, your body weight on the scale.
It's a good indicator, but we always say it's just one tool in
your tool belt. And if you're only basing it
based off of body fat percentageor the scale, it can look so
drastically different. You know, you just take two

(18:55):
bodies and they're, oh, this this person is 510 and they
weigh 260. You're like, oh, OK, obviously
they're looking to lose fat. And they're a football player
and they play for the Seahawks. You're like, well, OK, never
mind, let me take that back. That might be a little
different. They also have a click back and
they're just like absolute beasts.
You're like totally different. Yeah.
Completely different. You know, it's just each body's
different. Each goal is different.
In your specific scenario, taking your pictures on a

(19:18):
regular basis, putting on those,those pants that are just a
little bit tight, putting them on every week, doing your
measurements, they're going to tell you so much more than if
you hop on, you know, like you said, that scale that might read
your body fat percentage that could be different every 5
minutes you get on it. Yeah, that that's just going to
throw you, you mentally for a loop.
You're not going to be thrown off.
And you're like, cool, YesterdayI felt really good because it

(19:40):
read this number and now I feel terrible because it it read 2%
higher. How did I gain 2% body fat in
one day? And you're freaking out and next
thing you know, you end up at, you know, the cookie spot and
you're like, well, I just whatever, throw it out the
window. I'm done.
Yeah, well and dude, to that point, it's so much easier for a
non fitness professional to understand.
Hey, the scale went up a pound and I can give you 10 reasons

(20:03):
why. And it's not fat.
You know, sometimes it is. But if you were on point with
your diet or you had too much sodium or you didn't get good
sleep, maybe you didn't take a crap this morning.
Like there's so many things. Whereas like body fat
percentage, it's very difficult to explain why that would go up.
There's reasons that it's not fat, but still it's like, well,
you know, there's all these different factors and it so

(20:23):
it's, I feel like it's way more disheartening.
And I'm glad you pointed out that we can't just look at
weight because it is. That's the only way people get
confident and comfortable tracking their weight on a daily
basis is knowing that it's not the only variable, 'cause when
you're tracking all these things, you, you, you're not
putting that weight on the pedestal anymore.
You know, it's easier for you togo, OK, it's not the end all be
all. There's all these other factors.

(20:45):
And then two, like, I don't knowwhy.
I just feel like I want to pointthis out as well, 'cause for
guys, the like pants size and stuff is so much different.
I've had the same pants for likesome, some of my pants I've had
for years. It's funny, 'cause I was
literally thinking about this this morning, 'cause we got to
do like school shopping soon forBlakely.
I was like, I think I need to get some new pants 'cause I
literally haven't got new pants in probably a couple years

(21:07):
because they fit when I was likethey were pretty loose in
contest prep. You know, actually that was the
end of 2023. The pants I'm wearing right now,
like 'cause they're just black pants and I'm very picky.
Like I just want like very simple, comfortable, you know?
But point being is they fit whenI'm bulking, when I'm cutting,
when I'm cause I don't have skinnies and I don't like some.
Most of my pants now don't even have a belt loop.

(21:28):
So it's not like I got a button that I'm trying to like force
for people listening that if youwear slacks to work and stuff
totally different, you can feel that real quick.
But what I what is my like and like sign of OK, I'm pushing it
is my spandex like my my training compression shorts?
I guess that's a more manly way to say it.

(21:49):
Spandex. Yeah, your.
Spandex is fine. You wearing Spanx bro?
But like my Nike compression shorts, I even have like most of
my like briefs are like kind of look like that.
I have minor Vulcan from Amazon,but like I got medium because
medium seemed like it would fit.And then I end up getting large

(22:09):
because they were kind of tight at a certain point.
And so when they start getting alittle bit normal around my
waist, that waistband, I'm like,OK, now I can tell, right?
And I can see a little bit of like my skin and kind of like
the water retention, a little bit of fat on my love handles,
kind of like hanging over. And I'm like, OK, they're
getting kind of tight. You know?
So I say that to say like, guys,if it is harder for you because
yeah, I feel like it sneaks up on dudes more.

(22:30):
And they're like, before they know it, they're like, holy
shit. Like I'm like 20 lbs heavier
because I wasn't weighing in because I felt fine.
That's because you go into closet, you put on clothes that
aren't super skin tight. And then you walk out, look at
me and you're like, cool, look great.
And then summer comes around andyou go swim with the kids and
you got a beer bell and you're like, oh shit.
So like having some clothes thatyou are on a regular basis might
be a good like look at your briefs, look at your belt loop,

(22:50):
those kind of things. And then like I said, don't just
weigh yourself, but, and you cantell it for people who like
DEXA, you could totally do DEXA.I've done it multiple times.
I did it pre and post prep for my last physique show.
I did it pre and post surgery. Well, I did it post surgery
twice. I did it right after my knee
surgery and then like months later when I was trying to
rebuild tissue. But like, it's really accurate

(23:14):
for lean mass and, and bone massand there's a lot of health
reasons, but for body fat, it's just, it can be thrown off.
It's not something to hang your hat on.
And even if like, OK, as a guy, I know guys that can be at 12%
and look shredded and then otherguys have to be at 8% to look
shredded. You know it.
It's why does it matter? It's again, it's the pictures it

(23:35):
is I go back to it every single time and it's great to have that
extra data. If you love DEXA or you love
whatever you like to use, that is totally fine, but at the end
of the day, it's still a trend line.
It's not one specific thing. I had a DEXA done and I'm 12%
body fat. It's like, no, like you're going
to end up doing this in again inthree months, six months, a

(23:55):
year, whatever it is, and you'rejust looking at the trend and
you could do the exact same thing for free with your phone
set up and take progress. Well, and dude, like that's, I
mean, realistically that's the weight too.
Like it really doesn't matter. I've had so many clients that
are the same height, same age range, everything and their
weight is different. And you wouldn't like really say
1's leaner than the other one's,more muscular than the other.

(24:16):
It's just genetically speak, somebody might have bigger
bones, anything, you know, I mean, how how tall are you?
6 foot. OK.
And so you're taller than me. How much you weigh?
I am 196. OK, I'm 59, so you're 3 inches
taller than me. That's a good amount, but we
could take another 6 foot guy and another 5-9 guy.

(24:36):
I'm 175. That's quite a bit less than
you. You're also 3 inches taller than
me. That's coming down from.
I mean, before my transformation, it was coming
down from 240 or 237. So you look at it and it's like,
dude, you can make drastic changes.
Huge changes. You know, I always think about
if I didn't have the two knee surgeries I've had, I wonder if

(24:58):
I would be heavier because I lost a lot of muscle on that.
I'm not going to like, but see, this is, I don't give a shit.
So like even it's not because like I feel like I need to be
heavier because there are some guys that get that way.
They're like, I've had clients that they're like, I can't get
under £200 though. I'm like, why?
They're like somebody they knew or like back in the day,

(25:19):
somebody said basically like you're a pussy if you weigh less
than £200. Like I had a guy that actually
he, he, he was in the NFL like system workforce stuff.
So he wasn't, I don't think he was like a strength coach, but
he was in there doing stuff and he literally was like, I can't
get under £200 because he was going to be the smallest guy in
this organization. And like these, I'm like, dude,
you're not on the field. Not even like, not even close.

(25:41):
You're not getting hit every week.
No, like it's just totally, you're shorter.
Like you're literally so much smaller than these guys.
It doesn't like, and he needed to get under £200 like he needed
to because he probably, if he was like 180, he'd be healthy
and lean. So I was like, bro, come on.
But it's crazy how those storiesin your head, women do the same
thing. It's usually in the reverse
though, like they're not like, Ineed to be at least this heavy.
They're usually like, I got to get back to this weight.

(26:03):
And it's like, yeah, but do you,I mean, you can look at pictures
of me when I was in my early 20sor like even right when I had
Blakely, when my wife had Blakely when I was 26.
I think I just look feeble, not because I was like weak, but
because I was, I was just young,just young, you know, like my
face looked smaller. I had more, I had way thicker

(26:24):
hair. But like, I had, there was a
lot. And it's weird.
You look at that and you're like, wow, yeah.
Why on earth would I think I would be that I had more muscle.
But I also, I probably, I don't know, I don't know really the
science about that because I don't care to like study it, but
I definitely was smaller. Yeah, I was the same way.
Same way. It's just something that you
just grow into. Yeah, you know, it's not all

(26:45):
just like, oh, it's all muscle, it's all body fat.
It's just over time. You're like, I just am a
different person now. Yeah.
You know, what do you actually care to achieve is like at the
end of the day, to answer this actual question?
Yeah, probably the way you look,which is going to influence the
way you feel and maybe some of the ways you perform.
You know, like I mean for me even I used to really want a
bench just 225. Like I didn't care about

(27:06):
hitting. I've hit 300 for one.
I didn't I never cared about 3 plates though. 2 plates for reps
was like I wanted, it was kind of an ego goal, but I was like,
that feels really cool. I want to hear the weights
clanking like I like that. But then I did it and I was
like, this doesn't really help me with anything in life.
If anything, overhead press would weighted chin up would be
more valuable. You know, being able to run a

(27:26):
half marathon was way more valuable for my health and
functionality. Like so I think like
understanding and that's why when we're making the the
combine stuff, which I don't know if we're going to call it
the tail coaching combine yet, because I like the idea of like
more normality. Like this is for average dudes
who just want to compete in something.
And the more I get into it, man,the more I'm planning on making

(27:47):
it like really cool and like hosting something because I
think it would just be so fun. But it's like like trap our
deadlift because not because a deadlift is better than squat,
but because it's more likely that you're going to need to
pick something up heavy off floor, you know, And so that is
the test. Bench press is on there because
that's similar to the combine, but I've thought a lot about
switching it to an overhead press.
It makes so much more sense. Chin UPS are on there, running a

(28:09):
mile is on there. Like I don't know, you know,
these things are a farmers carryis on there.
We were talking about earlier, like how far can you carry some
heavyweight, you know? So think about those things, I
guess more than you think about your body fat percentages is the
gist of it, you know? That makes sense.
All right, let's move on to #3 OK, well, hey, this plays right
off of that one. So what's the most accurate way

(28:31):
to find out your true body fat percentage?
So I I can't remember the URL off the top of my head, but if
you Google search tailored coaching method and then body
fat scanner, I'll try to remember to link it in the show
notes of this one too. But I go over all the different
types. Bodpod is it, I think it's BPI,

(28:53):
bioelectrical impedance, whatever BMP or whatever that is
you hold in your hands. Same thing that the scale does
when you step on it. But that Bodpod calipers, DEXA
in body, like all those ones. And it's cool because I break
down the science, because there's actually studies on all
of them that show how accurate they actually are.
And even DEXA, DEXA was the closest one.

(29:15):
I think DEXA was still up to, itwas like 3 to 6% off.
It's pretty crazy if you think about it.
It's like, OK, if you're 10%, that could say 7 or 13 or maybe
all the way up to 50. Like, that's a big difference.
You know, Now, there's ways for them to make it more accurate.
But the problem is, is that there's settings that the tech

(29:38):
actually my good friend Chris BearCat, who is a natural
bodybuilder coach and a professor down in Florida,
actually, he'd be a good one. He's in, I don't think he's in
Daytona. Tampa's not.
No, it's on the other side. OK.
I think he's in Tampa. That's usually that's where a
lot of like the bodybuilding stuff is.
But he he's talked about this a lot too.

(29:58):
Like he showed a video way back where he changed the settings
and then they would do it again and change the settings again.
And just to prove like if you don't have the same exact person
running the DEXA, it could be skewed because there's different
settings. And it's not that one's wrong
and one's right, but it's that you have to have settings the
same. You shouldn't do it.
You got to do it the same time of day.
You should probably do it the same day of the week.
If you're in a big deficit in one versus the other, that's

(30:20):
going to influence it. And if you're doing a cut and
then trying to title decks at the end, I mean, I'm just going
to cut my carbs for a couple days and dehydrate myself and
just you know what I mean? I'm going to have really light
body weight. Then I'm going to carve up on my
way to the DEXA with rice cakes.Just dry pure starchy carb and
some water and salt. And I'm going to have a ton of
muscle in nobody fat like it's you know what I mean?

(30:42):
So you can even you can rig it intentionally, but some of them
were like wildly off row. I always feel bad saying this
one 'cause I have I know a lot of gym owners and I even know
some good gym owners that do usethe in body.
So I hate shitting on it, but it's pretty bad.
I mean it's not it can again, these are all like if you do it
the exact same every time, it can give you a trend.

(31:02):
The problem is, is that if it tells somebody they're 30% when
they get in there that like crushes them, you know, and you
better hope that you did the settings right so that next time
it says at least 28, you know, so they drop a little bit, but
sometimes it doesn't do that foryou.
So it's just not, it's just not a good, I mean, I've done, I've
talked about in the blog, I did a DEXA and in body in the same
room, 'cause that's how they hadit set up in Seattle, DEXA fit.

(31:25):
And I literally did it in the DEXA scan.
I was 13%. This is post surgery, crutched
to the other side, stepped in the in body and I was 26%.
What insane. 13 was probably accurate to be honest with you.
Post surgery, 8 weeks, no training really besides like
some curls stuff not being superdialed in and that's still even.
That is like healthy you know? But 26% I was like, bro, come

(31:50):
on. That's such a huge difference.
It's obese like for a man, like it's not even close to what I
am. So, but it was just to prove a
point, you know, and I literallywent there and did it right
before writing the blog intentionally because that's why
I went there to write this blog.I wrote the blog in like 2019.
So it's been out for a minute, but the research is the
research, you know, So the what it concludes to do is basically

(32:11):
the most accurate way to touch your body fat is to be a
cadaver, which means you got to die.
Nobody's going to do that. So there's really no super
accurate way. I don't have ultrasound on that
article, but ultrasound's supposed to be pretty accurate.
Have you done that? No, because you can't.
The insurance isn't going to payfor that.
Oh, you want to touch your body fat?
Sure, no, like you have to be injured and like hurt.

(32:34):
And then if you know the doctor,maybe they'll pull that result
too for you. But usually when you get a
ultrasound, they'll show you theX-ray and just say, hey, this
bone is broken. That's it, you know.
So that's not usually what they do it for.
But yeah, I would say the most accurate way is a DEXA.
You can do it if you want. I would just make sure you do it
the same place, same time of day, space it out quite a bit.

(32:55):
I don't know, like it's hard to say if you would do it like
again, because if you do it at the end of a cut, you're kind of
depleted from a cut if you're still in the calorie deficit.
You know, I think healthy weightloss is like if you have, if
you're somebody who has like 5060 lbs to lose and you don't
do this massive diet cut or anything, you're just changing
your lifestyle. I actually think it's a really
useful tool because it is going to change a lot and it's going
to show better muscle and bone mass, It's going to show better

(33:18):
cartilage, ligament, all that. And you're not like in a
deprived state at the end of your cut.
You just got healthy. So that's probably useful, but
for most people I just it's. I would rather convince people
to stop doing it, honestly. That's good to know.
That's really good to know. You know, I think there's other
cool health health even just your HRV tracking that, you

(33:38):
know, that gives you a lot of health signals.
Do you get your blood work done?You know, like those things are
going to be more useful and you can change them and it improves
your health more than what you're going to find on a DEXA.
It's. Going to say when I started
tracking my sleep. Yeah.
Insane differences. I also became a little bit
obsessed with it and it was almost negative.
That's where you got to be careful because if you like, if

(33:59):
you plan your training too much by the numbers, like it'll just
get in your head, you know, and there is a placebo effect to it.
So that's why I, I only, I don'tever track my HRV, but for a
short period of time when I needto, it's like, OK, I, I really
want to improve my sleep becauseI'm not an idiot.
I know it needs to be fixed. I'm going to track it for a week
just to give myself proof. Yeah, you do sleep like shit.
And then I'm going to improve itand track it for that first week

(34:21):
to make sure it's working and then I'm done.
You know, otherwise I just wear the Garmin for miles and a timer
like. That makes sense.
That's literally like when I, when I got an aura ring, really
enjoyed it. But that first week to two weeks
was just nonstop checking to seehow my sleep was.
And it was only getting worse because I was constantly like,
okay, sleep, sleep, sleep. I gotta do this.
I gotta improve my score. I gotta do all this stuff.

(34:43):
And I eventually I had to be like, okay, I'm only checking it
once every week, once every two weeks.
Coincidentally, things got better because it just has these
little reminders of like, oh, you should probably start
getting ready for bed now. You just start winding down.
Oh, it's almost like my reminderto grab a book and kind of like
start to read a little bit or turn the TV off, put my phone
away and just kind of go into that chill mode, take a shower

(35:05):
and just kind of do the normal nightly routine.
And then sleep went got way better, you know?
And I was like, oh, you check out the end of the week.
I'm like, wow, I went up by like5 points or whatever it is, you
know? You know what's crazy is so the
Garmin does this other thing if I think it's going off of
obviously your HRV and probably your hours of sleep and stuff,
but it'll tell you at the end ofthe night if it's been a

(35:26):
stressful day, quote UN quote. So it like it's a reminder and
it's like you've had a stressfulday.
It's probably time to you shouldprobably wind down early
tonight. Try to relax like it's just a
cool reminder. Dude, I littered that thing
because I've been wearing this for probably a year now because
even when I wasn't running, I like to know the time, you know,
and I don't connect it to most of the apps so that I don't get

(35:47):
tons of notifications. But like it told me that every
single day, every single night. And it's like, you should
probably relax. It was a stressful day and I was
like, this thing's broken. Like I'm it's so dumb.
This is just a hard headed me. I just ignored it every time and
part of me convinced myself thatI just did that because it's
trying to optimize and I'm like,it's not like I'm not actually
stressed. It's fine.

(36:08):
I can handle it. Dude, since I started improving
my sleep, this just this this quarter, right?
It's only been a couple months, hasn't gone off once.
Literally hasn't gone off in so long it's crazy.
So I don't pay attention to the number, But to your point of the
reminders being useful, I don't pay attention to the HRV numbers
'cause I will probably get kind of obsessive with it.
I like the numbers and I'm trying to optimize it.

(36:29):
But that reminder, if I wasn't ahard head, I could see that and
go. Now I'm going to actually pay
attention to it 'cause if it does go off, I'm like, oh shit,
it hasn't gone off in a while. And then the other way that I
started knowing for sure that I was getting good sleep rather
than just tracking it was dreams.
I started remembering my dreams again.
And so like the science behind that, from what I know, 'cause
I've had a couple sleep experts on the podcast, you go through

(36:49):
like stages of sleep, your REM sleep, the deep sleep is in the
middle of the night. That's when you're in your
deepest phase of sleep. You that's when you dream.
But the only way to truly remember your dreams is if you
basically you reverse those phases.
So you actually, you don't just abruptly wake up, you know, and
even if somebody doesn't like wake you up, but if your alarm
goes off and your body's not ready, you haven't gone through

(37:11):
like phase, you know, four and five or whatever it is 'cause I
think there's like 2 phases to get into REM sleep.
REM sleep's like third Phase I think.
And then you go out of sleep. So it's almost like a, like a
cool down on a run, you know, you like bring your heart rate
down, but you still keep moving and you then you go from a hard
run to a light run to a walk andthen you finally sit.
You don't just, you know, sit. And so that's how you actually

(37:32):
remember your dreams. But I started like, it was like,
every morning Shannon gets up and I'm like, that's a crazy
dream last night. And I want to tell her.
And after like a week, I was like, holy shit, I am having a
lot of weird dreams, but I remember them all.
This is crazy. So for people listen, if you
never remember your dreams, it might be because you're either
not getting into REM sleep or you're not letting yourself go
through all the cycles of sleep each night.

(37:54):
That makes a lot of sense because, you know, when I am
checking to sleep and I don't doit as often anymore, Generally
when I have a night where it shows me I've gotten, you know,
a majority of my REM sleep in, Ialways dream and I never really,
you know, correlated the deal. And that makes a lot of sense.
But I'm like, OK, interesting. I'm definitely going to like
keep an eye on that and see whenI have my dreams that I wake up

(38:16):
and I'm like, I got to tell Grace about this.
It was nuts like. Are you, are you the type that
like, googles what your dream means?
Like do you think your dreams mean stuff?
They might. I never focus on that.
It's a weird question. You know what, like that's
something that Grace would probably do.
Oh yeah, 100%. She would definitely do that for
me. I wake up and I'm like, that was

(38:38):
pretty weird, all right? And I'm just like on, I'm like
very much like the the dog that's just like, I'm happy and
I just kind of go about my day. I just get my normal stuff done.
I'm like, that could mean probably 74 different things and
I could make up 74 more different things.
It could mean, or I could just say that was weird.
And I just keep moving on. I'm, I mean, you know me, I'm,

(39:00):
I, I have like, there's a spiritual side to me.
So I like, I do believe that. And then there's ones that I'm
like that definitely didn't meananything 'cause it's 'cause it's
just so weird and random. Like, I've had dreams of people
breaking into our house in the middle of the night and I'm like
very well equipped to kill everybody and save my family,
which is not real. Like, I mean, yeah, I think I

(39:21):
would hold my own. But like, I mean, to the point
where I'm like John Wick, like, and it's not even like I don't
wake up in a scary dream. I wake up like excited 'cause
I'm like that that was about to be a bad dream until I owned it.
Like that was sick. But that is, I don't think that
means anything. It's not like somebody's coming
tonight. I need to prepare, you know?
But I've had dreams where two that stand out to me that are

(39:41):
weird. And I can't remember what it was
'cause I did look them up and itat the time it made sense.
A while ago it was, it was a never ending staircase and the
staircase was going onto a bridge on a freeway.
And so there's cars going underneath me, but I was trying
to reach the top of stairs. But it kept going and kept
building as I was walking. And it was like really scary.
Like I woke up sweating. But there was a there was a
strong meaning behind that. And it was a couple years ago.

(40:02):
I'll never forget it. And this one was just either
early this year, at the end of last year, we had a wedding
venue. Me and Shannon were like
renewing our vows. I think it was or maybe it was
our friend's wedding. But basically we had this.
Area that we were doing the wedding in and they the
exterminators wouldn't come to help us with the snake problem
because it was like this ancienttribal land or something weird

(40:25):
and I had a shovel and I was just like or maybe it was an
axe. It was something crazy, like I
was just basically chopping the heads of snakes off.
Like there was snakes, it was infested with snakes.
And I would had to like drag this bag around and cut the
snakes head off. And then I had to throw them
over this Cliff into this big pit.
Like super detailed. I remember it like vividly.
That was what was weird about it.

(40:46):
And then I remember looking up like, what does it mean when
you're dreaming about cutting snakes heads off?
And there was like a whole thingthat I was like, kind of makes
sense ending with a staircase. Yeah, like those.
So every once in a while, like Ido think that there are dreams.
I mean, the Bible talks about itlike there's dreams that are put
into people's minds and hearts. And I don't know if it's
necessarily like this determinesyour future, but like there's

(41:06):
there's things that are on your mind subconsciously that need to
be brought to the forefront. And it can sometimes shift the
direction you're going. It can change your life.
It can change the relationships you have, the business model,
the whatever it is, you know, moving across the country, just
random stuff that could be like tucked away that you're like
subconsciously trying to, you know, ignore.

(41:26):
And a dream can actually like make you dig into it.
And I think there's a reason forthat, whether it's God or
whether it's like this is on your mind and you're ignoring it
and you're trying to tuck it away and your dreams are going
to bring it out. It's.
Making me realize I don't have that many reoccurring dreams.
A lot of them will be a one and done.
That's just weird. Yeah, If I have had those
reoccurring dreams, it would have been a while ago.

(41:48):
Then now I'm just like, I just don't remember them and they
haven't come back for a long time.
So I'm like, this is interesting.
I don't know what it means or ifit does have meaning that you
don't have too many reoccurring dreams or even if I do, like,
you know, you get up in the morning and it's a go, go, go.
And I don't sit there and be like, let me log every time I've
had this specific dream about snakes and about this and about.
That I've had the snake 1 twice,I the steroid one only once, but

(42:11):
that's the only snake one's the only one I've ever had twice,
which is weird, but. All right, OK, who knows?
All right, let's keep on moving on.
Let's see what we got. So #4 this one reads insulin
risk and blood sugar spikes. Will this impact my fat loss
goals? And do I need to worry about it?
I think that the easiest way to answer this question is that if

(42:33):
you're not a diabetic, you really, really do not need to
worry about it. Your insulin 1 insulin's not
bad. It's not a bad thing.
They say insulin is the cause ofobesity.
Insulin resistance is the cause of obesity.
No obesity causes insulin resistance.
Insulin resistance may further exacerbate obesity.

(42:54):
Like it makes it more difficult to lose weight maybe.
But really it's, it's a, it's a result of, you know, I, I used
to be like, well, you know, the chicken before the egg thing.
It's not even that because that we don't know, which is a weird
rabbit hole to go down. But like this we do know, like
there's reasons that people become insulin resistant.
One could be genetics, which is out of your control.
One is obesity. Calorie surplus can cause some

(43:19):
insulin resistance, stress, lackof sleep.
There's a lot of different things that can actually 'cause
this. And insulin is a storage or a
fuel utilization hormone. So they say like when you have
too much insulin in your blood or your blood Sugar's high or
you're spiking insulin all the time, you're going to store more
body fat. That's not true because insulin

(43:39):
is actually causing your body toutilize fuel that is stored.
Typically it's going to burn carbs.
That's why they say it's like, oh, you're a sugar burner.
Well, that's only true if you'reeating more carbs.
So if you're eating in a caloriesurplus, it's going to burn the
carbs first for sure, and it might not get to the fat because
you're in a surplus, which is unfortunate.
Which means you don't need to remove carbs or worry about
blood sugar or insulin. You need to just eat less food.

(44:01):
You know, exercise reduces insulin levels too and improves
your blood sugar and prevents insulin resistance.
But like insulin is good. Insulin can help utilize fuel,
it can help blunt cortisol levels for stress, it can help
with performance, it can help with muscle growth.
It literally triggers protein census.
So if we want to build more muscle, we need That's why

(44:22):
bodybuilders inject insulin intothe body.
If insulin caused obesity, bodybuilders trying to get
ripped and huge muscular wise would not inject it into the
body, which is not healthy. I wouldn't recommend it, but
it's just not a bad thing, you know?
So I think it's just hard because there's so much, there's
so many people like demonizing it and making it like a a scary

(44:43):
thing when it's just not that blood sugar levels can be out of
whack. You can be on a keto diet and
have terrible blood sugar spikesbecause you're stressed out, not
sleeping and too much cortisol. You train really hard, whatever
it is, you can eat a lot of protein in a meal and it's going
to spike your insulin and blood sugar.
So it's just, it's one of those things where instead of worrying
about that stuff, because to me it's either A, you heard

(45:04):
something and it scares you fromactually taking action on your
goals, or B, you use that as a scapegoat because you're like,
it's just impossible to lose weight because all this stuff
does spike my insulin or blood sugar and I'm just fuck it, not
going to try. It's a scapegoat because
realistically, everything that would help your insulin levels
and blood sugar levels and prevent insulin resistance is
also what would just help you lose weight.

(45:24):
And even if you take the actionsassociated with any of this away
and just look at weight loss, weight loss removes insulin
resistance and improves health, you know, and all 'cause
mortality. So it's like exercise, eat and
calorie deficit. I don't care if you're high
carb, high fat, low carb, whatever.
Just eat protein, eat and calorie balance and, and move
your body like you do those things and just manage stress.

(45:45):
All that stuff's going to go away without even paying
attention to it. Makes a lot of sense.
I, I, I mean, thinking about thesame topic, I remember Jordan
Siat. So he, he did a whole YouTube
video on this where essentially he was wearing one of those
continuous blood glucose monitors and just wanted to show
on all these different foods he was eating.
He's like, he's the the tester, just like you would do, like

(46:05):
tested on myself, right, which is recording all these different
spikes, what's happening, you know, actively losing weight or
whatever the case may be. And he's just showing what's
going on on a regular basis. You could eat a piece of fruit,
you could eat a vegetable, you could eat just protein and
you're going to get different spikes And it's very normal and
it's regular. It's common.
And like just demonizing or, youknow, using fear as that way to

(46:29):
push something generally is the the first thing that I look at
that I go, I'm going to take a step back and go like
something's up here, right? Like if you're telling me all
the positives or just giving me the straight up facts on what's
going on, I'm kind of like, OK, let me make up my mind for it.
If you're just literally like you're going to die tomorrow,
I'm going to go, OK, this soundskind of.

(46:49):
What's like those videos I was filming today?
Dude? Like each one of those people
has something to sell. Like the guy literally talks
about how like one of the videosis like these five vegetables
are causing you to like not burnanybody fat.
And then at the very end he's like, if this confuses you, by
my book, the metabolism something I was just like, what?
Like it really does that. At the end of it, I'm like bro,

(47:12):
come on. That's the thing as as coaches,
you know, obviously we we help people, but it's a business.
Don't get me wrong, duh, but at the end of the day, when you
see, you know, coaches like especially through tailored make
posts, it's always here's great information.
And it's not like by my coachingright now, otherwise you die
tomorrow. It's always just here are the

(47:33):
reasons why we would set this upfor certain clients and this up
for other clients. Use it.
You don't need to purchase anything with me.
You don't need to coach with me.Literally just take great
information that helps normal average people just feel better,
look better, lose a little bit of weight, whatever their goal
is. And if you never bought anything
with me, great. As long as you literally feel

(47:54):
amazing, Hell yes. We're here to help people first
and foremost. And the people that need a
little bit more of hand holding,a little more accountability,
someone just to check in with because they don't have that in
their life. Awesome.
Like we're here for you. But the people who are first and
foremost just always pushing a product.
I'm just like, dude, this is so I I don't know, I.
Just you think about it like theyou buy a book, it's very
unlikely you're going to return it because it's cheap, it's a

(48:16):
transaction, it's done. Coaching is a constant service.
So you're reliable. We're reliable to consistently
show up consistently provide trustworthy, valuable
information, consistently get your results.
So it's not like we do that and then the next week, like there's
no relationship here. So we can be like wipe our hands
free. It's like, no, like we're
telling you this, then you sign up and then we're talking to you

(48:38):
every single week. So if we don't tell you the
truth or something accurate, like it just bites us in the
ass. You know what I mean?
Like that doesn't make any sense.
But unfortunately that's, that'sthe people who have the biggest
followings. Those are the people that sell
these random weird things. 'Cause they're outlandish.
It gets a lot of clicks, a little rage bait.
I mean the the banned one from Dave Ashby drove me nuts 'cause

(48:59):
I think he does sell like resistance bands now and stuff.
And I'm like bro you're literally saying that it builds
more muscle to use bands than dumbbells because of gravity.
That's what he's saying. I was like dude, my head hurts
watching this. This doesn't make sense.
That one got me angry. I was like dude this is pissed
me. Off.
I gotta take a step back here real quick.
Let me take a deep breath. All right, let's move on to

(49:21):
question number 5, right? What should I tell my nutrition
clients when it comes to seed oils?
The easiest way, so this is obviously from a coach, and this
is the part that makes me mad too, is like, because there's so
much crazy information out there.
Even coaches who are less experienced are like, they have

(49:44):
to be scared of what they say totheir clients.
Because if they, you know, like at the end of the day, if I have
a client who was eating McDonald's every day and now
they're not eating any fast food, but they have canola oil
everyday, I'm like, bro, that's a win.
It's a win. Like it doesn't, you know what I
mean? So the, the easiest thing to

(50:05):
tell people is that 90% of information you find on seed oil
is not backed up by enough long term data to really support the
claims. It's also most likely fear
mongering because everybody you see talking about seed oils,
it's fear mongering. The only time you ever see
somebody being like casual aboutit is like Joe Rogan.

(50:25):
And he'll even say like, I'm nota nutritionist, but like I try
to stay away from it. I think that's a smart idea,
which is a very like casual likeI don't I don't really know, but
this is what I'm doing. Cool.
Like that's fine, but everybody else is like, you need to stay
away from this. This one guy, the dude that said
the same thing about the veggies.
He had this video where he, he has a card, they said a seed oil

(50:46):
allergen card. And he's like telling people to
get that and you just show them at restaurants and they have to
change the way they cook your food.
And I was like, bro, you are like, this is where I'm like,
this is common sense. If you're, if you just watch
these people and just ask yourself, do these people
actually coach anybody? Because I promise you a normal
human being doesn't want to showa fucking card to a waiter to

(51:06):
say, Hey, you got to change the way you're cooking my food
because I can't have any seed oil.
I'm allergic like without an actual allergy test to prove
that like nobody does that. It's the same way with like
super rigid bodybuilders expecting clients to bring
tuberware to a family Easter dinner.
It's like that is not happening and I don't want it to.

(51:29):
That causes eating disorders. You know what I mean?
So like there's this is where I think it's just common sense.
Put your thinking cap on and just do the coaching filter.
It's like, does this make sense in real life?
And if it if the answer's no, then this person doesn't
actually coach people. I guarantee they're just there
for views, you know? Now are seed oils good for you?

(51:49):
Now they're not good for you. I can think of a lot of things.
I smoked a fat cigar last night.Not good for me.
It's not. But you know, it was good for
me. My wife had a glass of wine.
It was like sunset. The trees were blowing and it
was just me and her out there for 40 minutes while I smoked a
cigar and she drank a glass of wine talking about life, no
phones. That's really good for me.

(52:13):
You know, the only way my wife is going to sit outside when
there are bugs. I like the little mosquito thing
trying to, you know, is if I'm smoking a cigar because she
won't let me smoke them inside. So like, I got to smoke a scar
to have this moment in a way, you know, I'm making excuses
now, but the point is, is that that's not ruining my health.
Like, is it good for me? No, but there are benefits to
it. Having seed oil, is it good for

(52:34):
you? No, probably not.
But is going out to eat once a week or maybe just a couple
times a month to be with family,to be with friends, to not being
the person who's trying to weightheir food at Applebee's.
Like yes, it is good for you to not be that weirdo and to just
enjoy and have flexibility in the diet.
And that means you're probably going to eat some things that
are bad for you. But also the more weight you
lose and the leaner you are, allof those negative of potential

(52:59):
negative things and symptoms andand causes from stuff like seed
oil just doesn't seem to really affect you.
Because every time they factor in a higher protein intake,
calorie deficit or balance, exercise, all these things, it
it just counteracts any negativeside effects that would happen
from the stuff like seed oil. And this is the same thing with
like red meat. When red meat was like this big

(53:20):
deal, then they did correlation studies where they go, OK, now
let's filter the conditions, remove anybody who smokes
cigarettes, remove anybody who'seating fast food and where they
source this red meat and all these things.
All of a sudden red meat's good for you.
It doesn't cause cancer. Wow.
That's what you know what I mean?
So it's just crazy. So the real, but the real answer
to of like, you know, with seed oil is the reason a lot of

(53:40):
studies show that there's so many negative side effects,
which is probably people's next question.
It's like, OK, well, if that's true, why do we see these
studies? It's because the ratio of Omega
threes to Omega sixes is really bad, which is common.
Most people don't eat enough Omega threes unless you live in
like Asia because there's a lot of fish, shellfish, seaweed,
kelp, like it's very normal. That's why they get a lot of
iodine too. So they're it's way less likely

(54:02):
to get iodine deficiency and therefore any thyroid issue in
Japan, like it's non existent. There's also not many obese
people in Japan. Lo and behold, but the the
reality is, is that if you get enough Omega threes in the diet,
it brings your ratio of omega-3 to Omega 6 into a better place

(54:24):
and you're not going to have anyissues, right?
It would be the same thing if you had, for example, whole
grain bread, which is good for you, but there's a lot of whole
grain bread that has a higher Omega 6 fatty acid in it and
just whole grains in general andseeds and stuff like that.
So if you had too many of those healthy things, guess what,
you're going to have an issue. I'm sure there's a a toxic level
of Omega threes that you're not supposed to have too.

(54:44):
It's everything is this way. You, you can't have too much of
any one thing. So if you're not getting any
fish oil, no fatty fish in your diet, no, like walnuts, Brazil
nuts, grass fed eggs and cage free eggs, stuff like that.
We'll have some Omega threes, grass fed beef at times.
If you have no Omega threes coming in the diet, your Omega 6
is really high, your omega-3 is low.

(55:05):
That ratio is what causes the health issues.
So as soon as they take the people in those studies that
have too much Omega sixes and they just give them a bunch of
fish oil, they're fine, right? It's the ratio that's the issue.
It's like, you know, really anything.
I mean, testosterone is good to have, but if you have too much
testosterone, you're going to have some health issues.
Body fat is good to have. You need somebody fat, but if

(55:26):
you have too much body fat, you're going to have some
issues, right? Everything is this way.
So I think that I mean, even like, you know, there's studies
with red wine, have some red wine, it's going to be healthy
for your heart and all this stuff.
Same with chocolate, OK, That doesn't last very long.
Too much of either of those things is going to lead to bad
health. So I think people just they love
grabbing onto extremes. I was going to.

(55:48):
Say moderation, It's it's boring, it's not sexy, that's
the thing. But it like it works a lot.
And I, I was just going to say like, oh, if you're focusing too
much on seed oils, which is a hot topic, like I, I, I get it
half the time. I'm going to ask if you, if you
know, you're that coach and you're asking your client,
you're like, what are some things you could add?

(56:08):
Not, not not subtract? What are the things, not the
things we take away? What can we add into this diet
to make it a more well balanced,you know, position where we're
just feeling better, you know, overall, you're feel healthy.
Adding in those omega-3's, looking at most people don't eat
enough fish. They don't have or they're not
supplementing with an omega-3. They don't really, you know,
recognize why they're not thinking about these things.

(56:29):
But you know, they're scrolling for a little bit.
They see a few posts that are like, Oh my gosh, you know, I'm
going to die tomorrow because I've had this and now it's
everywhere around me. I'm breathing it in, you know,
and, and then it's just now I'm scared and.
You know, the the hard part withthat too is like, look, if
you're eating fast food all the time and you're getting a ton of
Omega sixes and seed oil, that'sprobably not a good thing, But

(56:52):
it's not just bad because seed oil, It's bad because you're
eating a bunch of fast food. Don't worry about eliminating
seed oil. Worry about not eating so much
fast food or at all. Because what we don't want is
people going to any restaurant or like a family gathering and
being like, I can't eat that. You know, like the other weekend
we had sandwiches because it waslike a family, the chance whole
family was there. And what am I going to expect

(57:14):
her to get me? Dave's killer bread, freshly
cut? No, it was like slimy deli
Turkey out of a bag, which I don't ever eat.
It was Kraft cheese, which I personally don't like, and
mayonnaise on white bread. It was Wonder Bread 'cause
that's what the kids want. I ate it 'cause I was hungry.
And there's nothing else, right?Like, it is what it is.
That one sandwich is not going to kill me, you know, And I'm

(57:36):
fine, like. Burns out what you are, what you
do a majority of the. Time exactly.
Yeah. You just can't go to these
extremes. It's I wish so bad that I told,
I told this to my buddy that he was asking me questions.
I was like, look, bro, the amount of times I've been
disappointed because science just once again showed me that
you got to train all the time for a really long time and
calories are really all that matters.

(57:59):
I've been disappointed a lot. Yeah, right.
I'm like, I wish there was some like, I wish intermittent
fasting did something amazing. I wish that there was some
supplement that came out that was groundbreaking.
It's like no, creatine's the most effective supplement and
you take a little bit every single day for the rest of your
life. It's super cheap and you're not
going to notice any difference, but in five years you'll be glad
you took it. Like that is the least sexy

(58:19):
thing ever. But like, you know what?
That's I think that's why I liketalking about mindset stuff so
much and digging into that. And even even with marketing,
you know, the way people's brains work and like, how do we
do better with marketing so we help more people without being
like these people pushing to seethe oil beer mongering stuff,
You know, like that's interesting to me 'cause that's

(58:40):
like Jedi mind tricks. It is.
You end up saying the same thinga million different ways because
it is the same thing. It really is.
And one of those ways works way better.
And is it because of what you said or the time you posted it
or is it the algorithm right now?
Or is it because some famous person shared it like you know
what I mean There's. Or just the person who's
listening their time of life. Yeah, right.

(59:01):
Like they don't hear it the first time or the 1st 50 times
until they're in a certain spot in their life and they're like,
I needed to hear that. And then you said it again and
boom, it sticks. You just don't know.
Yeah, that's so true, man. Yeah, yeah.
So that's what you tell your clients for seed oil.
Yeah, don't worry about it. All right.
Oh, should I read the segments? What do you?
Think segments. Oh, segments we'll do.
Rapid fire we'll crank through. This cool?

(59:21):
This is sponsored by Jocko Fuel.Use code Choose hard to save 20%
on all your supplements. All right, so what's the one
hard thing you think more peopleneed to do?
It's funny, 'cause I, I, I writethese thinking of me asking
somebody else and I don't think about what I what I would say.

(59:46):
Do you have an answer that pops up?
That I think more people need todo, honestly, it's going to be
journaling. I've said this, I've said this,
you know, a few different times and I've, you know, for the, for
the clients that I have that listen to the podcast that I
definitely know I'm like, I'm going to continue to, you know,
recommend journaling. It could be in the morning, in
the evening, any sort of somewhat mindful reflection on a

(01:00:09):
regular basis is so I don't knowit to me it was life changing
because. It's so easy to go day in and
day out and just do your normal routine, right?
And then the next day comes and you just feel like you're living
in repeat, and you're not reallyseeing growth.
If anything, you feel frustration if you're not really
reaching your goals that you want to hit.

(01:00:32):
You just constantly feel like I get up, I go to work, I got to
go to the gym, I got to do this,all these things.
And there's zero time for you tosit back and go.
What did I learn from that? What, what were some some hard
lessons that came from there? And what did I learn?
What were some failures? What were some wins, right.
And without having that happen on a regular basis, it does just
feel like you're living the sameday over and over and over

(01:00:54):
again. To me, that was the choosing
hard thing was, was the mental aspect.
Because if you tell me to eat ground beef and rice and
broccoli and this and that, I could wake up and do it, but I
don't learn anything from it. It's not going to get me to the
place where I want to be long term.
As soon as I, I started, I started journaling and
reflecting back on little small daily interactions that I'm so

(01:01:17):
grateful for or that I, I didn'trecognize years prior.
Everything started to grow for me with my relationship, with my
job, with just my family. Everything started to grow and
people started to recognize thatthey're like, you're talking
different right now, man. I don't know what's going on,
but this is great. I'm like, thank you.
Like even just being OK, saying thank you and accepting a

(01:01:38):
compliment. Never used to do that.
I would always be like, no, no, no, no, not me.
No. You know, all of a sudden now
it's like, thank you so much. I appreciate that.
They're like, you're welcome. Yeah.
Oh, dude, that's that's the one thing that I would say.
It's a sign of disrespect if youtell people no, no, no, like,
'cause you're telling them they're wrong.
It's a subconscious thing. But I've, I heard the science
behind this and this guy was breaking down.
I was like, God, that's so true.Like you're kind of an asshole

(01:02:00):
if you tell. If you reject a compliment, it's
not a good look, you know, and we've all done it.
We've all done it a ton. That's a good one.
I have an answer and I know thisis the sponsor of the next
segment, but I'm just going to say it now.
Go to taylormerch.com or TLRD dot shop, choose Dash hard Dash
shop. They're all there.
But link in the show notes, the journal he's talking about, it's

(01:02:21):
such a game changer and you don't got to think about what's
right 'cause it just tells you what's right.
But choose hard. Again, just like the Jocko
fuel.com coupon code, choose hard, one word, 20% off anything
in the store. So go check that out.
If there's one thing I mean, we've, that's like the thing
we've sell the most of for sure.And at the Shopify site is the
journals, which is cool. And their buy 2 get 2 free.
And I did that because it's likeyou buy 2 and then you have the

(01:02:42):
whole year 'cause they are, they're they last.
I did it on purpose when I designed it for a whole quarter,
you know, OK, so I think my answer is going to be just doing
something new because I had a couple things pop in my head and
then it it kind of all revolves around the same idea.
I think that not enough people, you know, piggybacking off of
what you said is like, because you don't want to get like to

(01:03:05):
this time next year, you know, we're recording this in August.
If it's August 2026 and we look back and it's like, what new
thing did I learn? Did I do, did I accomplish in
last year? And if the answer is nothing,
that's depressing. It's very sad, you know, and
unfortunately that happens to a lot of people.
So I think yeah. And if you don't reflect on, you
can't learn from lessons if you don't reflect on it, like
reflection is where you learn, you know, So I, I just think

(01:03:26):
there's so much value in all that.
But I would say that doing something new, because even I, I
tell this to my mentor guys who are business owners, because I
do this every week as well. Every Sunday I write like, OK,
what needs to get done this weekfor the business.
And I always pick at least three, no more than five.
I call my I call it my key 5, but I do at least three
different things because it's like if I put client check

(01:03:49):
insurance, I do that every week.That's not like it is on my
list, my To Do List, but it's not on my like key for the week.
My keys for the week have to be what is something I can do that
I didn't do last week that I haven't done in maybe many weeks
that will move the needle forward in my life with my body,
in my relationship, whatever it is, right, Something different.
I think people don't challenge themselves to do something new
often enough. Sometimes that's getting a coach

(01:04:11):
because that is you investing inyourself, which is new, but also
it, it puts somebody else in thedriver's seat to look and
examine at your life and go, Hey, we're going to switch
things up a little bit. And that's uncomfortable because
you're not in control anymore. I mean, you are, but they're
going to tell you, hey, like you're paying me to do this.
Like let me help you start doingthis with your routine.
Change this and change is uncomfortable.

(01:04:32):
It could be the conversation that you're avoiding.
It could be journaling. It could be reading a book,
could be strength training, could be going to a place that
gets you out of your comfort zone, like physically location,
like place, whatever it is doingnew things and just experiencing
change. I think it's just so powerful.
You know, you don't need to go to extremes and change

(01:04:52):
everything and be like, that's it.
Quitting my job. Like it's like, no, no, no.
I'm saying like go give the bossa compliment.
Go give the person who is like the lowest on totem pole a
compliment 'cause they're working their ass off.
Like that's, that's a really good one for a lot of people.
Go give a stranger a compliment.It's hard.
It's very, I do this every once in a while when I'm thinking, I

(01:05:14):
wish I did it daily because I used to have this thing that was
like it was because I had a coach and a mentor and it was
like every week in my check and it was like one thing I did to
be a go giver to a stranger and it's like, damn, I have to help
a stranger in public once a week.
What you think you're like, well, I'm that's what I do.
I help people like it's easy. It's not you got to be like
looking constantly. Who needs help, you know?

(01:05:37):
But I ended up doing random shitfor people at the grocery store
in the neighborhood. When I'm walking by, I see a
mess like, and it feels good, you know, But I gave a, a
compliment to a lady at the airport when I was flying back
from LA and she was so happy, like so happy.
And dude, I I literally gave hera compliment on her shirt
because she was wearing a, do you know the band AFI?

(01:06:00):
No. Exactly.
But she was wearing an AFI shirtand I was like, I love that band
and Sing the Sorrow is a great album.
That's an awesome shirt. And she just lit up and she was
alone by herself and I could feel her just being like
uncomfortable in this busy placelooking around.
And she lit up and I was like, that was dope.
Even if I didn't know what AFI was, that would have been worth

(01:06:20):
it. You know, a. 100%.
Luckily I do 'cause if she wouldhave been like, What's your
favorite song? Got to run.
That makes a lot of sense though.
I mean that you said that exact same thing giving compliments.
It feels so good. Just last week when I went to
the Mariners game, we're standing in line, they're doing
some giveaway and there's this guy right in front of me has
this really cool, just like different version Mariners hat.

(01:06:41):
And I don't know this guy, but I'm like, dude, that hat is
awesome. He's like, thanks man.
And we just start struck up a conversation randomly because
you just give someone a compliment.
It doesn't matter where you are.Doesn't matter, guy, girl,
whoever, just giving a compliment.
It feels amazing. And who doesn't like to hear
that, right? Now imagine if somebody said

(01:07:01):
great shirt, great hat, whatever, and you just looked at
them awkwardly because you didn't know how to accept a
compliment or you said no, this,this shirt sucks.
Now that person is insecure. It's like, I'm not going to give
anybody confidence anymore. They're kind of in a bad mood.
Like you just fucked up their day.
And like I say that because there's so many times where
people will take a picture and they're like, EW, no, I don't
like, you know, or they're like,oh, stop, I do.

(01:07:22):
This outfit is terrible. Like whatever it is, it's like
just just literally say thank you.
You know, your hair looks great today.
Thank you. I appreciate that.
I tried really hard, You know, whatever, I don't know, whatever
it is the thing that I always get randomly, it's not like I
get compliments all the time, but it 90% of the compliments I
do get are about my tattoos. It's always like, dude, those

(01:07:43):
are sick tattoos. Like man, that looks crazy.
If they like see one of them if I'm wearing like a tank top or
shorts and they see like the eyeball or something like very
detailed. And I did nothing to earn those
tattoos. Like I paid for them, but like
it's not me doing the art, you know.
Thanks. Man, I grew it.
Exactly right. But I still love when I hear
that, you know what I mean? So it's like, I don't know, but

(01:08:06):
compliment or some kind of change just in general would be
the choose hard I think. That makes sense.
That makes sense. Cool.
You already read the sponsor. So what piece of advice would
you give your child when they'rein high school and this one
definitely applies for you. I haven't.
I don't have a child right now, but you know.
But what would you? It's a good question.
I'm gonna let you answer first, since yeah, I answer first last.
It's me and Shannon pulled a card the other night on the card

(01:08:29):
game. Oh yeah, that was similar.
That's where I came up with the question.
But it was specifically about relationships.
And I like, jokingly said it, but then I was like, actually,
I'm dead serious. I said, you don't love that
person, trust me. Like.
And so I think in general, I would probably tell Blakely when

(01:08:50):
she's in high school, especiallybecause it's just, I know her so
well and I know Shannon so well.So I'd know what I think Shannon
would tell her and everything. And so I'm going to tell her
something different. And I would just be like, hey,
it's not that serious. You know, like now that I'm on
this side of things and it's even less serious now.

(01:09:11):
Like, hey, high school, it's notthat serious.
Have fun. Like your dad got really bad
grades. Like really bad.
I did. All right.
You know, like, I think the social aspect is so much more
important. I think that how you treat
people is so much more important.
I think your dream for the future is so much more
important. You know, I think sports are so
much more important. I wasn't athletic, but I played

(01:09:33):
sports, but I just, I struggled my weight off and on.
So I, I wish I would have been more athletic maybe, but like I
wouldn't tell my daughter that advice, but I just think like, I
don't know, it's, I think it's so important to focus on the
social stuff, not over stress about the school.
Not that like I want her to get bad grades, but like, hey, you
don't have to go to college to get a big degree if you don't

(01:09:55):
want to. If you want to, great.
If it's if it's a very specific thing and you need it for your
grade, but like don't stress, you know, you've you did bad on
a test, not a big deal. Don't worry about it.
You have a Dick teacher this year.
It is what it is. Don't worry about it.
Like something in his life probably sucks and so he's
taking it out on you. Don't let it change.
You know what I mean? Like there's just I don't know.

(01:10:16):
I've even had that conversation with her so many times of like,
hey, that the person might be being mean because they're going
through something and we don't know what they're going through
and either a, they're just a mean person and that sucks.
Would you want to be a mean hearted person?
And of course she's like, no, I've never wanted you.
It's like, exactly. That would be miserable.
Or maybe they go home and it really sucks at home.

(01:10:37):
So like, don't let it ruin your day, you know?
But I, I just think I don't know, school in general is just
to me, the more I've grown up, the more I've learned and the
more shit I forgot that I learned when I was in school.
I'm just like, what, what did itreally give me?
Relationships, social skills andlike the basics.
Read, write, general math. I never did calculus.

(01:10:59):
I never even got past algebra I don't think.
Maybe pre algebra. I was terrible in school bro,
like it just. Dude math was super hard it.
Was super hard, but like I wasn't a troublemaker.
I got in trouble, but it was always like, goddammit, Cody,
you know? But it was because I was having
fun. Teachers liked me like it was
just have a good time, you know?I just think, I don't know, I
think some people take shit way too seriously, especially

(01:11:20):
nowadays. Everything is just such a big
deal. It's like, hey, let's just chill
and you're going to want to lookback.
Like Shannon hated her experience in school because the
school she went to, the girls were just super catty.
So I think she just dealt with like, which I get high school,
high school, right? And women are different.
But like me and her look back atthe time, I'm like, man, I miss
high school. I loved high school.
I had so much fun, terrible grades, but so much fun with so

(01:11:43):
many people. But it's like what made it that
experience is I just didn't takeit that seriously.
Not in a bad I like I. That can sound like really not
an advice you know, but. Don't take it seriously,
whatever you do. That's my advice.
It's it's interesting to think about like obviously, like I
don't have a kid right now. I definitely want to be a dad
eventually one day. But in terms of like advice that

(01:12:03):
you would give your child when they're in high school, I'm
sitting here thinking from a, from a perspective of when I was
in high school, how often was I asking my parents advice for
things? You know, that's good.
Like, it wasn't that frequently because I don't know about you.
I thought I knew everything. And I bet you most teenagers
think they know everything aboutanything.

(01:12:25):
My dad will always say, well, hesay something about this or
that. And I'm like, yeah, whatever.
I already know everything about it.
If I've done a good enough job as a parent that my teenage
child is asking me advice on something, I'm over the moon.
I could give almost any advice and I'm so happy because they're
actually taking, you know, my advice as something that's

(01:12:46):
valuable and they're not just like whatever mom, whatever dad,
you know what I mean? That's good.
You've done a good enough job. You've shown through actions,
you've shown up with love. You've always been there for
them and not trying to, you know, you're just letting them
be who they are, but also guiding them in a way that
they're asking you for that you already hit it out the park.
I don't want to say this and make anybody feel like like,

(01:13:07):
'cause like if you're, if you got a kid who's a teenager and
like this is not me saying you're doing it wrong.
So that's why they don't ask youfor advice or your child that
there's something wrong with your kid.
That's why they don't ask for it.
None of that. But I'm curious, do you, can you
pinpoint anything that maybe youcan look back on and go?
I don't. I think I treated them that way

(01:13:29):
or I didn't ask for advice or wisdom or anything because of
blank, whether it was on your part or their part.
I mean. 'Cause it's like now it's like.
How do you prevent that? You might try and prevent that,
but I don't know if it is preventable.
Like there's so many. You could look up every single
scenario of everything that's happened in your life and you're
like, oh, if only I did this, Ifonly I did that, you know what I

(01:13:51):
mean? Then you're sitting there
walking on egg shells everywhereyou go.
You just have to parent how you parent.
And that's coming from someone who does not have a kid.
But you know, like at the end ofthe day, you just have to live
the life that you think is goingto be best for them.
I know my parents did that and Iam so grateful for that.
And they we're not perfect. They made so many mistakes and I
love them for that because I'm still here.

(01:14:12):
I am who I am and I love exactlywho I am, which the fact that I
love who I am is a testament to them and how they raised me.
But not everyone can say that. And all you can do is just go
throughout your day and do the best that you can and show up
with, you know, as a parent. I mean, I think that's good
advice. Go like, hey, your parents know
more than you think. Yeah, so ask.
But like they do. If I look back and I think of

(01:14:32):
just me now and everything, I would say that I think there's
part of a child, part of a teenager who it doesn't matter.
They're not gonna like. It's the same thing.
Like certain bands my dad like Idon't like cuz my dad likes it.
And now I listen to like, it's actually really good, really
good music. Yeah, but I just like it 'cause
he liked it. Or I know that my parent didn't
go through this exact thing, so how would they give me advice?

(01:14:56):
And I still believe that to today.
It doesn't mean that their opinion's not valuable, but it
is just an opinion and I think that's really important.
There's a difference between an opinion and advice 'cause if
you're telling everybody around you what you're going through in
today's world and they have 0 experience going through that or
building the business you have or raising a family or anything
like that. Just know that they can give
their opinion, but you can't putall the weight on it 'cause it's

(01:15:17):
just an opinion with no evidenceto back up, right.
So I think that like one, one thing my, I knew a lot about my
parents, like they didn't hide anything for me.
So any experience that they wentthrough or that I was going
through, I, I knew if they had gone through it or not, you
know, So I think that's one thing that parents can do is
just be honest and open about your experience in life.

(01:15:38):
I think that the other thing is just being a trustworth, like
trying to avoid getting them in trouble and focus more on
correcting them. Cuz I think there's a
difference. Even when Blakely goes through
stuff, we have to pause sometimes cuz sometimes you get
too frustrated. But it's like, OK, am I gonna be
able to correct her and for her to actually correct this

(01:16:00):
behavior, trait or habit that I don't like by me getting her in
trouble or by me saying it's OK.And then once things calm down,
correcting her. And you know what I mean?
Obviously the latter. It's like doing those things
right, which nobody ever does all the time, right?
But trying to focus on those things, I think is is probably
crucial. And then I would say this, this
is my advice for anybody. This is what I, me and Shannon

(01:16:20):
focus on this a lot. And I think this is probably the
most powerful thing. And it is based on research,
unfortunately, because it it shows that sometimes people
outside the home actually have more influence on your kid than
you do, because your child is more curious about the best
friend's parents and the teacherand the coach than they are

(01:16:43):
about their parents. That's just because it's
different. You know, they think they know
mom and dad, so they think they know everything about them.
They don't. But when they see their buddy's
dad, they're like, what does he do?
What's he into? What is his?
You know what I mean? It's just it's a curiosity
thing. So they listen and then that
influence them a lot. And there's a lot of research to
show that they get heavily influenced on that.
So the best thing you can do, inmy opinion, is control their

(01:17:05):
environment. Like even like we're focusing
constant. I'm like, OK, who is your next
teacher? Like let's try to put in good
words for who exactly we want. We asked other teachers, other
parents. We like literally studied the
staff. I'm like, we want to get the
best teacher we can based on ourvalues in our home.
So she's not confused, but she'sreinforced to what we believe.
What about like the kids in the neighborhood and outside the

(01:17:26):
neighborhood and on the cheerleading teams, Like which
ones have good parents 'cause wewant the her around them.
The kid is she's going to forgetabout the kid by third grade
unless they have every class together and become best
friends. But the, the, the, the older
adults can influence in a heavy,like a really big way, for
better or worse, you know? Absolutely.
OK, Good to know. Very good to know.

(01:17:47):
OK, next one. It is sponsored by the Taylor
Trainer or the Yeah the Taylor Trainer.
Go down the download the app andyou can try any one of the
programs for three weeks. 100% free.
Kyle's not a professional commercial.
In case you were wondering, no, I've been training for weeks on
this. No, I'm not.
You mean, you know, they're in there not even a little bit.

(01:18:09):
That's all right. I'm just your normal, average
everyday guy. Cody.
He's. Not trying to sell you anything.
OK, what do you wish you'd see more people doing with their
fitness routines or goals? I'm going to say, and I know

(01:18:29):
this is easier said than done, even for me, it's difficult get
the family involved. Yeah, we, we were doing this for
a while and then we kind of likeschedule got crazy, all that
stuff. We're starting back up again.
They're actually coming to the gym with me tomorrow, Saturday
mornings. It's like we just make a thing
out of it, you know? It's like we come in the gym, we
all work out together. I write Shannon and plan.

(01:18:51):
We get Blakely doing random stuff, running around, playing,
just being active, and then we go get coffee.
There's like this little coffee shop down the street that has
like, like a bakery attached to it.
So like you can get some fun to make like fancy chocolate milk
with whatever, you know, we justdo coffee, but like whatever we
got to do to make it activity fun.
I think it's just in general, like influencing, I mean, I'll

(01:19:13):
be real, America's fat, like like really fat.
And it's just very unhealthy. And it's really sad to see.
I would just love, and I was just talking to my videographer
about Italy and like how crazy it is, how the food's better and
the weight difference is and allthese things.
And I'm just like, man, I hate that about America.
Like let's change that. And it's not seed oils and

(01:19:34):
glyphosates and all this shit. Like it's not like I'm all about
making America healthy again, but like, let's be honest.
Like there's more to it than that.
Like honestly, the biggest push for that should just be exercise
more than anything. Like, but like, it's just like
the lowest hanging fruit. Go and walk, just go and walk.
You could have like never got COVID if you just walked more.
Like literally don't get a vaccine exercise.

(01:19:56):
Like, and I'm not even like, again, I don't know anything
about accident. So this is not me.
Like wearing a tinfoil hat and get mad about it, but I'm just
like, why are people screaming about this?
And they're just not doing any exercise.
It's crazy. So I would just say, and I think
the best way to change that and influence it on a large scale is
to get your family involved. You know what I mean?
Go hike, go play tennis, go swim, go bike, go lift, bring
them to the gym, do whatever yougot to do, like play Wii Fit,

(01:20:18):
anything. Like it literally doesn't
matter. Yeah.
I was just going to say like. It's a blast.
Exactly what you just said. And mainly prioritizing fun.
Yeah, that's my number one thing.
Because even though we are biased, I love strength
training. I want to lift weights, I want
to get strong, all that kind of stuff, right.
If I see a 75 year old lady out there in the pool doing doing

(01:20:40):
the exercises, they're out therein their retirement community.
I'm like, hell yes, grandma, like I love that.
If you like taking trampoline classes, if you like doing, I
don't care what it is, anything and you have a great time and
you're having fun with it, you're going to keep on doing
that and you're going to be a healthier individual because of
that at the end of the day. So not enough people.

(01:21:03):
They they're looking at stuff that's just like, only results.
It's based. Yeah.
It is purely how can I lose bodyfat?
How can I do this? How can I do that?
I'm like, do you enjoy any of what you are doing right now?
No, I dread it. Every single morning I have to
wake up and go do XY and Z. I'm doing sprints.
I'm doing this. I'm like, have you chosen one
thing that you actually like? Like I love riding my bike

(01:21:25):
around the neighborhood with thekids.
How often do you do that? Yeah, prioritize your fun.
You're going to enjoy. It yeah, you'd probably get to
your phallus goal faster, Yeah, but you definitely, even if you
didn't, you would sustain it longer, guaranteed, you know,
and and it's funny because people have asked me like,
should I be doing sprints? And I'm like, like, why do you
do I love sprinting? Yeah, like if somebody was like,

(01:21:46):
hey, how do I lose fat, stay healthy, keep my joints healthy.
I'd be like, walk, don't do sprints.
I'm going to pull a hand me likeit's going to be sore.
I've pulled my groin for people get hernias.
Like if you just don't know how to Sprint right, you know, it's,
it's a whole thing, but I like it.
I just feel like a savage. You know, it's, it's funny

(01:22:06):
because, and I think, you know, to your point with the fun,
figure out what that means to you too.
Dude. I've thought about my workout
today quite a few times today because I want to hit that
reverse lunge, right? Like some people are like, why
is that fun? It it just is for me.
OK, I'm excited about it. Yeah, but that's the thing for
me, if I didn't look at the program and be like, I'm going

(01:22:27):
to try to hit PR on that and then think about what I've done
in the past and stuff, I probably wouldn't be as amped up
about it. And for somebody who's been
training for 15 plus years, it takes a lot for me to get
excited about a workout. Like it's got to be a really
good workout or I have to have areason for it.
And it doesn't mean that single leg PRS are like something super
special. It's great.
But like point is, is like, I'm excited about it.
Figure out what your thing is you know.

(01:22:47):
And it's a season of life. Guess what?
If you're one season, you're into swimming, just like kids
when we're growing up, you're just playing new sports, You're
trying new things. You can do the same thing as an
adult. You can go try a class here.
You can go do aerial. You can do, you know, you can
Sprint if you really want to, right?
You can go do a weight lifting class.
You can just have fun trying newthings.
You said trying new things earlier in the episode, trying

(01:23:09):
new stuff. Sometimes you don't know certain
things are fun until you literally go try them.
And then all of a sudden, you'relike, Oh my gosh, I had no idea
that was that much fun. Guess what I'm going to be into
for the next 5 years? It's going to be this.
And all of a sudden, boom. That is your motivation.
That's your driving factor. And again, five years down the
road, you try something new. You're like, Oh my gosh, there's

(01:23:29):
something. There's another thing.
But I hated running so bad and so I just never did it.
And then I did have a marathon and I love it.
I ran this morning. This is the third run this week,
like, and I'm not training for anything.
I just enjoy what it does for me, you know what I mean?
And it's something that I literally kept telling myself I
hated. And I understand why I thought I
would hate it, but I didn't knowwhat I didn't know.
Right now I know. So solid episode.

(01:23:53):
Once again, hopefully that answered your questions and then
some because we went on quite a few rants.
But if you have questions, go tochoose-hard.com.
There is a button that says Q&A slash inquiries.
You can give us guest recommendations, topic
recommendations, or just ask a question.
You can also follow me on Instagram and just message me if
you have a question or wait for the prompt.
Come up on Choose Hard Podcast, Instagram that's at Choose Hard

(01:24:14):
Podcast, and we'll post it on the story to make sure that you
can ask questions there. But I'll link everything,
including Kyle's Instagram, my Instagram, all that kind of
stuff in the description of thispodcast.
Thank you so much for listening.Leave us a five star rating
review. If you enjoyed this, share this
with a friend because people need to hear this information.
It is completely free. We're just trying to help
people. So join the squad, help people

(01:24:34):
with us. We appreciate you and we'll
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#77 - The Truth About Body Fat %, Insulin, and Seed Oils

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}#77 - The Truth About Body Fat %, Insulin, and Seed Oils