September 16, 2025 • 31 mins
How can physical fitness help you find lasting freedom from porn? Frank Rich explains how rebuilding your body accelerates recovery—especially rebuilding your beliefs about yourself. Along the way, you'll learn the importance of gut health and a simple plan you can use to start training today.
Frank Rich is a renowned bodybuilder, entrepreneur, men’s health coach, and host of The Super Human Life Podcast. After struggling for years with addiction, depression, and anxiety, Frank rebuilt his life through faith and fitness. Now, he’s helping other men do the same. Learn more at rebuiltrecovery.com
Join the 7-Day Porn Reset at therebuiltman.com/7dayreset
Connect with Frank:
Podcast: thesuperhumanlifepodcast.com
Instagram: @thesuperhumanlifepodcast
Youtube: @thesuperhumanlifepodcast
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to the Husband Material podcast, where
we help Christian men outgrowporn.
Why?
So you can change your brain,heal your heart and save your
relationship.
My name is Drew Boa and I'mhere to show you how let's go.
Thank you so much for listeningto my interview with Coach
(00:22):
Frank Rich, founder of theRebuilt man, where he helps men
quit porn through the power offaith and fitness.
We talk about how rebuildingyour body helps you rebuild your
beliefs a lot faster and alsohow things like nutrition and
gut health can affect how youfeel and your energy on a
(00:43):
day-to-day basis.
So there's so much wisdom inthis.
It's very complementary to whatwe do at Husband Material.
You're going to hear thingsthat you don't usually hear on
this podcast.
Enjoy the episode.
I am so excited that we get tohear again from Frank Rich, who
was one of the very first guestsfive years ago when Husband
(01:04):
Material was just gettingstarted.
Welcome back to the show.
Speaker 2 (01:06):
Drew, it's honored to be here.
Man, and you had to think backfive years ago, just a little
young man, on this journey thatwe were both on and it's been
really cool and awesome towitness kind of both of our
evolutions and excited to kindof circle back, man, and just
see where we've grown andhopefully bring something new to
the audience here today.
Speaker 1 (01:28):
Absolutely so.
For anyone who is just gettingintroduced to you and they
haven't heard our first episodetogether, what got you into this
work of helping men quit pornand also make huge changes when
it comes to fitness and overallfreedom?
Speaker 2 (01:46):
I think, much like you and your work in ministry
with Husband Material, it wasbirthed out of your own
transformation and that was thecase for me both in this
recovery transformational space.
But it goes way deeper back inmy life with the fitness stuff.
So I grew up an athlete,playing sports at a somewhat
(02:12):
moderately high level.
But even with that, through myearly years and childhood and
teenage years I struggled withsome insecurities and self-doubt
.
For anybody that remembers,when JCPenney was around back in
the 90s, there was a divisionwithin boys wear known as Husky,
(02:33):
and it was like not for fatkids but it was for kids that
could have fit in the regularpants.
And I remember the first timehaving to be told I had to buy
my jeans in the Husky department.
It was a blow to a young boy'sego.
What does it mean?
I'm not a normal kid, so I hada lot of insecurities as a young
boy around my body.
(02:55):
One story that I share quiteoften was I was around 13 years
old.
I spent the summer with one ofmy cousins who's about a year
older than me, lived in SouthFlorida, so there's a lot of
pools, beach stuff.
Because he was a year older, hehad girls around that were also
of that same age and I remembergetting made fun of because I
wouldn't take my shirt off atthe pool.
I was around 14 years old.
So the next year I begged mymom to get me into the gym and
(03:20):
we found a world gym local towhere I was going to school at.
And that changed my lifebecause I quickly got around
some very high levelbodybuilders and athletes and
they embraced this young boythat was curious to learn,
curious about the training andkind of the world of
bodybuilding, and they laid astrong foundation for me that if
I put in the work I couldproduce results in the things
(03:42):
that I wanted to do.
So that was the entry pointinto fitness, was 15 years old
and it stayed with me.
When I really got out of highschool I really took it to the
next level and then, my early20s, I started competing as a
bodybuilder, which a lot oflessons were birthed out of that
as well Following plans, laidgratification, hiring mentors,
hiring coaches a lot of thingsthat we have now brought into
the work that we do with theRebuilt man.
(04:04):
But despite all that, despitebeing a high-level bodybuilder,
despite having discipline andself-control in that area and
personal development.
I struggled with what most menthat are following you struggled
with an addiction topornography, and I don't really
know, drew, when the point thatI really woke up to it being a
(04:24):
major issue, because I grew upin a culture, in a time that's a
little bit different than thepresent day.
We didn't have social media, wedidn't really have streaming
Internet, so I was in my 20s, soa lot of the things that I was
doing were somewhat normalized.
Right, you know, you have astash of magazines that's kind
of shared, you know, throughoutthe community of boys.
It's kind of shared, you know,throughout the community of boys
.
It's kind of tucked away in thewoods somewhere behind a fort.
(04:46):
A lot of the things was kind ofsocially normalized, and
there'd be jokes in and aroundit.
In my early 20s, though, isprobably when I began to
recognize it being a problem.
I was working in the wirelessindustry, and this was like pre
iPhone era, like so.
The BlackBerry Pearl was thefirst phone that I can remember
having color, high streaminginternet, and, much like a
(05:08):
smoker would take a smoke breakfrom work, I was a traveling
regional sales director that Iworked across malls in Southwest
Florida.
I would take breaks in myworkday to go up to the
department store bathroom whereI knew I could have some private
time and watch porn.
And that began to kind of likewake me up, that like it's
probably isn't normal, like likethere's probably not a lot of
(05:29):
guys that are sitting in apublic restroom in the early two
thousands watching porn andmasturbating when they should be
working, and I was like Ireally got to start making some
changes.
You know, maybe the way thatI'm living is what's causing me
to feel the way that I feel whenI'm by myself.
Right, I could project that Ihad everything figured out,
could project material success,but behind closed doors it was
(05:51):
darkness.
It was a lot of anxiety, stress, suicidal ideation you know,
many of the things that men thatare struggling with mental
health issues.
In October 22nd of 2018 was theday that I fully surrendered my
life to Christ and it kind ofbegan this journey that I've
been on for these last almostseven years now.
So what we've been able to do,you know, after getting porn out
(06:13):
of my life, which came monthslater, right, I didn't just
accept Christ and then was freethe next day.
Like I had to go through aprocess of real spiritual
transformation and identitytransformation.
I mean to walk kind of in truthand integrity.
But what I was able to do isbring a lot of the success that
I had previously in the fitness,in the personal development
(06:35):
world and kind of bring it tothis space, which I think is
something that is unique in thisrecovery transformation space.
It's like the fitness side ofthings.
So we're faith-driven, we speakabout identity transformation,
but it's really about therebuilding of a man.
So our organization is calledthe rebuilt man.
It's what I believe signifies adeath of the old self and then
(06:56):
a rebuilding of a new identity.
And that rebuilding startswithin the body first soul,
spirit, mind.
But it's aimed at allowing mento walk in freedom.
Freedom and understanding thatthey were created in God's image
.
Freedom and understanding thatthere's a uniqueness in who they
are, but also freedom inknowing that there's nothing
from a vice perspective or anaddiction per se that's going to
(07:20):
really hold them back fromachieving real greatness.
So long-winded kind of storythere, but a lot of it is rooted
kind of in my own stories oftransformation and success.
Speaker 1 (07:31):
That is phenomenal and so needed, at least at
Husband Material.
We often neglect the role ofphysical fitness and the body
when it comes to recovery, andwe'll talk about emotions and
trauma and trauma andrelationships and fantasies and
all that's important, but likewhat role does fitness play?
Speaker 2 (07:50):
I think it's the foundation.
I like the language that youuse.
I like how you were abouthealing the boy to become the
man you know.
I think it's very parallel tothe message that I share
Identity transformation.
You know we'll use differentverbi to the message that I
share Identity transformation.
You know we'll use differentverbiage, but at the end of the
day, we're trying to help thesemen become the men that God has
(08:12):
called them to be.
And I believe if you're going toradically transform your
identity, one of the quickesttools to start that process is a
physical transformation.
Tools to start that process isa physical transformation.
It's really hard to seeyourself as the same person if
you're walking around in a newbody.
And why I think that is soimportant is you and I both know
(08:36):
that some of the mental stuffcan take months to really feel
and experience.
Some of the healing of theheart can take months to really
feel and experience.
Some of the healing of theheart can take months to really
feel and experience.
But if you dedicate yourself toa physical transformation, you
dial in your nutrition, youstart to follow a structured
training regimen.
Sometimes within days and ifnot a week or two, you're gonna
(09:00):
begin to feel a little bitdifferent.
You're gonna see yourselfdifferently and I'm sure you
would agree with this.
One thing that keeps men stuckin the shame cycle is a lack of
self-belief or self-confidence,especially if they've been
trying to get this out of theirlife for a really long time.
They have a repeated trackrecord of failures and that
(09:22):
begins to shape their identity.
I fail at everything, right.
I may have success in thecorporate world.
I may even have success athomes per se, but in
accomplishing the things that Iwant to accomplish, I struggle
in building that confidence.
When you set goals and youbegin to honor those promises
around what you put into yourbody, around what you do with
(09:43):
your body, it quickly builds areputation with yourself that
you are the man that does thethings that he says he's going
to do.
And I think that outside of thefitness, physical
transformation, I think thatbecomes to shape a man's mental
perspective of who he is.
I could follow a plan, I couldhave self-control around what I
put into my body.
And the interesting thing, manis, I've had a lot of people on
(10:04):
my podcast, a few experts in thearea of neuroscience and also
food addiction and the pathwaysthat food addiction and porn
addiction kind of tug on, likethe neural pathways they run
parallel.
It's firing a lot of the sameneural connections.
A lot of the reasons why peopleuse food to numb and escape
emotions are a lot of the samereasons that men use food to
numb and escape emotions are alot of the same reasons that men
(10:26):
use porn to numb and escapeemotions.
So I think controlling what youput in your mouth is a lot
easier than controlling what youdo with your penis for a lot of
men.
But if you could buildconfidence there you quickly
realize that a lot of this stuffis within your control.
So it's obviously it's rootedin.
Like I said, you cannot seeyourself as the same person if
(10:46):
you're walking around in a newbody.
But it goes deeper into themental fortitude that's built,
the self-confidence, the imageand just really helping that man
kind of get control in allareas of his life.
Very few people that walkaround in a peak physique don't
take that level of success andhave it spill over into other
(11:06):
things that they're trying toaccomplish.
Speaker 1 (11:08):
That makes so much sense, and I love it.
What are some examples ofidentity transformation that
you're seeing?
Speaker 2 (11:16):
So we had a pastor that came to us a few years ago.
He had believed, despiteleading a congregation, despite
having a relationship with God,that he was going to be stuck in
this cycle forever.
He doesn't believe himself tobe a man that could walk in
absolute freedom.
And Justin participated in atransformational challenge that
(11:39):
we ran at one point.
It's something we'll docyclically, where we put groups
through what I call a quit pornand get ripped challenge.
We'll put some money on thetable for the greatest
transformation.
So we'll take a cohort of guysthrough not just a recovery
transformation, but they'rereally dedicating themselves to
the physical part of things.
He won the challenge.
So not only did this man getfree of porn, began to walk in,
(12:00):
you know his God-given identity,got closer to his wife and now
is leading his congregation froma much deeper level.
He walked away like I don'twant to say a rich man, but he
walked away with some cash inhis pocket, 21 pounds down,
began to see muscle definitionin his upper body, in his legs,
(12:20):
was doing things in the gym thathe never accomplished before.
But that word belief, man iswhat really stood out to me.
So there was a man, like I said, that had held an identity of
somebody that was going to bechained to lust and this
addiction for years.
It was impacting every area ofhis life.
And now here's a new free manthat is leading a ministry, that
(12:43):
is leading a family and iswalking in real confidence in
the way that he presents himselfon a daily basis.
That's one example man on adaily basis.
That's one example man.
But I mean, I can tell you, ifyou go to our Trustpilot page
and you see the testimonials,there'll be guys that will share
how they stepped into biggerpurposes and callings in their
(13:04):
business.
We work with a lot of executivesand entrepreneurs.
We have a pro athlete right nowthat plays in the MLB and he
came to me during the off seasonand this young man is having
the season of his career andwe're talking probably a
multi-figure payday is comingdown the pipeline for him and he
points it back to just some ofthe mental disciplines,
(13:27):
foundational tools that we wereable to help him provide.
Because once again, here'ssomebody that had success right,
and I think that's somethingthat I didn't really understand
when I first got into this workis how many men out there that
are like succeeding in the world, like I thought that I was like
something was wrong with me.
I thought that I was the onlyguy out there that struggled
(13:48):
with this.
But you and I both know it isimpacting millions of men.
But hearing guys say like I'm anew man, the old me is dead.
You know, frank helped unlock aversion of me that I never
truly felt or believed I couldbe.
I mean, we hear those messageson a daily.
But there's just a few primeexamples of like real world case
(14:08):
examples.
I think Justin is one of themost powerful ones.
Speaker 1 (14:11):
That's so inspiring and, as we talked about when I
was on your show recently, likethese approaches of your program
and my program are reallycomplimentary in many ways, like
you're doing stuff that wedon't do and it's awesome.
One of the things I was reallyinterested in is the impact of
gut health.
(14:31):
Can you say more about that?
Speaker 2 (14:33):
So there was a Greek philosopher Is it Hippocrates?
Hippocrates, yeah.
So he was famously quoted assaying all disease begins in the
gut, and I've had a fewscientists and doctors on the
show now.
One in particular was DrStephen Gundry, who is a board
certified dietitian andnutritionist a board certified
(14:59):
dietitian and nutritionist andhe confirmed many of what
Hippocrates said years ago, thatand he used a great analogy
that our skin is a mirrorreflection of what's happening
in our gut.
So you know, a lot of peopledon't think about the impact
that our gut has on our energy,our mindset, how we produce
thought patterns, how we producehealthy neurotransmitters.
(15:20):
For a long time it was said inthe world of nutrition and diet
science that the gut is thesecond brain and more and more
researchers are leaning towardsthe fact that it's actually the
first brain.
So your ability to produceneurotransmitters, which are the
neurochemicals orneuromodulators that produce the
real feelings and emotions andmany of the things that drive us
(15:42):
to and from addictions, thingslike dopamine, serotonin,
oxytocin, adrenaline all thatstarts within the gut.
If you don't have a healthy gut, if there's a leak in your gut,
which means that just toxinsand neurotoxins are spilling
into other areas of your body,you can't produce healthy
neurotransmitters, it'll be allout of whack.
(16:04):
And you know that a big driverof addiction is how well you can
regulate and modulate yourdopamine pathways.
So I knew these things, I thinksubconsciously for a very long
time, because we've had fastingprotocols and kind of gut resets
in our program since thebeginning, back in 2019.
And I started to speak withthese experts around 2022, 2023,
(16:28):
and they were reconfirming manyof the things that we were
doing from a kind of scientificperspective.
So it links back once again togetting control not just of your
body, but understanding thatyour mind, your brain, your body
like they're not these separatepieces of you it's all operates
synergistically.
You see it in young kids, youknow, and you even feel it in
(16:51):
your own self, like if you go ona sugar binge, like you feel
lethargic, you maybe feel brainfog later on that day, or maybe
for a series of days.
It's not by accident, it'sbecause what you're putting into
your mouth that goes into yourgut is directly connected to
what you're producing withinyour brain.
So there's just kind of a smallyou know explanation.
(17:13):
I, you know.
I don't know if you have anyfollow-up there, but we use,
like I said, fasting protocolsand we have kind of a gut reset
diet that is optional for guys.
I can never tell anybody youneed to eat this specific way to
get free from porn.
But if you're coming in and youstruggle with brain fog, maybe
struggle with energy throughoutthe day, if you struggle with
focus some of that with energythroughout the day, if you
(17:34):
struggle with focus, some ofthat's going to be related to
the things that you're doing ona daily basis, but can also be
directly correlated and reversedthrough what you put into your
body, both from a food,nutritional perspective, and
then there's also kind of somesupplements that you can use to
kind of help facilitate thatprocess.
Speaker 1 (17:54):
Yeah, it's mind-blowing.
I mean, it sounds like you'redealing with these issues from a
very holistic perspective.
Speaker 2 (18:00):
I would say, yes, you know.
I say that the Rebuild man andour program Reboot your Life.
You know, if I had to label orcategorize it, it's fully
integrated, which means it looksat, you know, mind, body, heart
, soul.
You know the entire identity ofa man comes at it through a
growth-centric.
So it's about building a visionof the future and becoming the
(18:21):
man that can walk in freedomthrough a growth-centric,
holistic approach.
So, yeah, it definitely is allabout the whole body, Because we
also know that this addictionor behavior is impacting the
whole man.
It obviously is a struggle thatis rooted in some psychological
behavioral principles with deepspiritual implications that
(18:45):
directly affect your mental andphysical identity that you see
yourself.
That then leads to impactswithin your relationship.
So if it's spilling over intoevery single one of these areas,
I believe that the approachneeds to be centered around
healing or focusing in onimproving or transforming all of
(19:06):
those areas.
You know a lot of therapistswill approach it from a CBT
cognitive behavioral therapyapproach.
Well, they're missing thespiritual implications.
They're missing, maybe, therelational intimacy approaches.
There's a lot of greatrelationship and intimacy
coaches that'll help you in thatarea.
But if they don't address thepsychological behavior side of
things, then, yeah, you'reputting a bandaid on something
(19:27):
that's going to have a muchdeeper wound.
There are great church-basedorganizations that can weigh
deeper spiritually than maybe Ican speak to.
That'll help you kind of healand grow closer in your
relationship with God.
But if you aren't addressingthe physical side of things and
you're just focused on therelationship there, I think
you're missing a part there aswell.
(19:47):
So I think having an approachthat comes at it from every
single one of these holisticalangles I think I just made a
word up there is, in my opinion,the only way to truly transform
a man's identity.
Speaker 1 (20:03):
Yeah, I mean, each one of us is kind of like an
ecosystem where one part of thesystem changes, it's like
everything else changes, forbetter or for worse.
Yeah, I like how you'reacknowledging that all these
things are connected, becauseeverything affects our sexuality
and our sexuality affectseverything Absolutely and taking
(20:43):
an approach that would engagetheir body if someone's
interested in this physicaltransformation that can help
your identity transformation goso much faster.
Speaker 2 (20:46):
What are some steps to get started?
Well, it's going to depend uponwhere the person is at right.
So maybe, speaking to theperson that has never really
prioritized health and fitness,I think one thing that is
promising, just from a broaderperspective, is I think I just
saw that they're bringing backthe presidential fitness test
with schools.
This is something I had when Iwas growing up.
(21:06):
Fitness was a part of mychildhood.
It was normalized through theeducation system like train,
prioritize your health.
But I think we have ageneration of young men where
this hasn't really beenaddressed.
So, speaking to the person thathas like, never prioritize and
you know whether they look atthemselves, they're like I just
I don't really have a foundationof muscle that I want to build
(21:28):
or I've kind of.
On the other end, and I've justput everything that has been in
the pantry in my mouth for thelast 20 years and I'm carrying
around a lot of excess weight.
I think that both of thosepeople that are like true
beginners.
There's a few checkboxes thatneed to be kind of checked off
and they're very simple.
You know, obviously there'sgreat information on YouTube
(21:49):
chat.
Gpt can kind of help youstructure these things.
There's incredible onlinecoaches, so I'm not going to
give a full prescription tosomebody out there.
But the first thing is gettingnutrition under control, and
that just nutrition is basicmacronutrients.
So, starting with a caloricbarometer, if you want to build
muscle, you need to be eating acaloric surplus.
(22:10):
So take your body weight,multiply by 18 to 20.
That's going to give you kindof a benchmark of where your
daily calories need to be.
If you're somebody that needsto lose weight, take your body
weight goal body weight.
So if you're, let's say, 240,you want to get to 200.
So your goal would be 200.
You take that number andmultiply it by 10 to 12.
That gives you your dailytarget.
So that's kind of like the basepremise of like setting a daily
(22:30):
calorie target up.
If you want to grow Body weightgoal, body weight times 18 to
20.
If you want to lose weight,body weight goal, body weight
times 10 to 12.
If you want to maintain yourcurrent body weight, multiply it
by 14 to 16.
That's going to give you abenchmark calorie marker and
calories are going to be the keydriver.
Now, within the caloriemeasurement.
You have three macronutrients,so protein, carbs and fats and
(22:53):
there's different school ofthoughts, you know.
And fats, and there's differentschool of thoughts, obviously
ketogenic being very heavyfat-based.
So 65% to 70% of your caloriescome from fat.
Low-carb you would then be very, very low-carb.
Other people prescribe to moreof a foundational, simplified
approach 40% protein, 40%carbohydrate, 20% fats.
(23:14):
So within the calories, youthen would determine what your
macros would be.
But first thing is get yourfood in check whole foods
predominantly, drivers beingprotein, healthy carbs and
healthy fats.
So basis there.
When it comes to training, ifyou're just getting started, two
to three days of what I woulddescribe as hypertrophy strength
based training, I believe ifyou're training with the goal of
(23:38):
physical transformation, whichis what we're speaking to here,
like making your bodyaesthetically look better, using
what I would call a hypertrophystrength-based approach.
So this is training for thegoal of building muscle while
using progressive weightoverload over time.
So you want to be buildingmuscles, you want to be training
in a rep range of eight to 10,two to three times per week, and
(24:01):
for most people, full bodywould be the best approach, and
there's six core movements thatyou prescribe into your workout,
so you would have a squat,something where your body
literally squats up and down.
You have a hip hinge where yourhips go back, so this would be
deadlifts, rdl, something whereyou're hinging at the hips.
You have a push, so you'repushing weight away from you.
You have a pull, so you'repulling weight towards you.
(24:22):
You have a press where you pushweight over your head.
You have a lunge, so this wouldbe a movement through space and
time.
So now you're getting a littlebit of unilateral involvement
and then you have somethingwhere you carry, just picking up
loads and carrying it onceagain through space and time,
and those six core foundationalmovements for an average-based
beginner, that is training withthe goal of strength hypertrophy
(24:43):
will train every muscle withinthe body to enough of a degree
where you could follow thatparticular program or regimen
for probably six to eight monthsand see incredible results.
Now, once you get to more of anintermediate at dance level,
then you're kind of tapping into.
You know, like, specifically,training biceps, triceps, back.
But if you're just gettingstarted, get your nutrition
(25:04):
under control.
That is going to be the primarydriver.
You cannot out-train a bad diet, so dial in nutrition and
that's where some of thediscipline, the mindset, the
self-control is really going tocarry over and spill over into
the other areas of your life andthen pick up some heavy weights
on a regular basis andchallenge yourself, do hard work
, prioritize sleep.
(25:25):
You know seven hours of good,restorative sleep.
And there's hacks there rightCold room blackout curtains,
leave your phone and technologyout of the bedroom.
So prioritize sleep, rest,recovery and move regularly
throughout the day.
Aim for 10,000 to 12,000 stepson a consistent basis.
So, like I said, there's theprimary beginner-based
(25:47):
checkboxes that most people intoday's society they follow that
just that prescription I justlaid out there for six, eight
months would wake up at the endof those six months and not
recognize themselves.
Speaker 1 (26:01):
I believe you Sounds like for most people, it would
be helpful to have support whiletrying to do that.
Speaker 2 (26:07):
Support, accountability yeah, just like
you and I know in this area.
That's why our organizationsexist, because recovery is not
about people not knowing what todo.
And the same thing withnutrition and fitness or
transforming your body.
What did I just say?
Get your food under control,lift weights, work hard.
If you'd ask any out of shapeperson on the street, they
(26:27):
probably could articulate mostof what I just said.
But the reason why they aren'tdoing it and sometimes is
there's just no skin in the gamefor people.
There's no circumstance forthem not following through.
Some of it is psychology, someof it is self-belief.
But yeah, you know the power ofcommunity accountability
(26:47):
support other people believingin you and you not wanting to
let other people down.
You know it's interesting, manPeople care more about what
other people think of them thanthey care about how they view
themselves.
So having a support, a coachand accountability or a
community this is why thingslike CrossFit exist and have had
so much success.
This is why you see things likeOrange Theory and all these
(27:10):
F45s and these group-basedtraining kind of franchises that
have popped up over the lastfive to seven years.
Because there's power incommunity.
You talked about it a couple ofweeks ago back on my podcast.
There's this desire forconnection.
There's a desire forrelationship.
We live in a generation that ismore connected than it's ever
(27:30):
been, while at the same timebeing disconnected.
Men are alone.
Men are isolated.
Sometimes you got to pay to putsomething on the line Matthew
26, 7,.
Where your treasures go, yourheart will follow.
Sometimes you make a smallinvestment into yourself, into a
trainer, into a coach, into atraining program.
Now you're getting some buy-inright.
There's a consequence for younot doing anything.
You put your hard-earneddollars on the table for you to
(27:51):
achieve something and it buys in, sometimes a higher level of
commitment and follow-throughachieve something and it buys in
sometimes a higher level ofcommitment and follow through.
Speaker 1 (28:01):
Yeah, I've seen that when I was just starting my
program.
Occasionally I used to give itaway for free and inevitably the
guys who got it for free neverwent through it.
There's something reallyimportant about paying something
so that you really commit to it.
Speaker 2 (28:12):
And we even have different layers of coaching
that we offer.
There's a small group-basedkind of low-tiered community
which produces great results.
It's great connection.
But we also have a veryexpensive, exclusive high-end
service and I can tell you, man,the guys that pay the most pay
the most attention and they'rethe ones that go on to become
(28:33):
our greatest success stories.
There's something when you makethat investment.
Speaker 1 (28:39):
Coach Frank, thank you so much for the work that
you do.
What is your favorite thingabout freedom from porn?
Speaker 2 (28:46):
That's a great question, peace.
Peace, because I don't know forone if I actually understood it
prior to living it, but I forsure know that it wasn't
(29:07):
possible without being free.
And what I mean by peace man isdude.
Building companies are hard manLike.
What we do is not easy, right?
Talked about it a couple weeksago on my podcast.
There's sometimes like I wantto shake this computer screen
and, you know, throw it upagainst the wall.
And there's been many timesI've questioned like why am I
(29:28):
doing what I'm doing?
I could easily go over intothat you know industry and
probably make way more money anddeal with a lot less stress,
but at the end of the day myhead hits the pillow.
It's been over seven yearssince I've looked at porn.
So peace man, yeah, just peaceof knowing that who I am in
(29:52):
public is the same man that I ambehind closed doors.
Speaker 1 (29:57):
The peace and integrity being one person
instead of two different people.
Speaker 2 (30:02):
Well, peace is the byproduct of that integrity.
Speaker 1 (30:05):
Amen, guys, if you want to connect with Frank,
we've got all the links to hisorganization down in the show
notes.
What's the best way for someoneto get started?
Speaker 2 (30:17):
If anything I said here today resonated with you
and you're like, hey, I kind oforganization down in the show
notes, what's the best way forsomeone to get started.
If anything I said here today,you know, resonated with you and
you're like, hey, I kind oflike what Frank said here and
you know I'm interested in maybetrying out his approach.
But we have a seven day trial.
You know, you can, you can joinus for seven days.
You can get a taste of kind ofour approach.
I think what makes it uniqueand different in that first week
you'd have an opportunity toconnect with the community of
(30:38):
men that we have.
A part of that seven-day trialwould be access to our weekly
coaching, and all of this is forfree.
It's called a seven-day reset.
So it's seven days of real,actionable plans to begin to
reclaim your identity, rebuildyour confidence and rewire your
brain.
So you can visit therebuiltmancom forward slash
seven day reset.
(30:59):
There's a brief little videothat kind of explains everything
in there.
You know, click the link tojoin us and, like I said, you
get seven days inside of thecommunity and then seven days of
action steps.
You'll connect with myself andour coaching team in there as
well.
You know, usually we like toinvite you on a call to learn a
little bit more about you andmake sure that you know you're
fit for our community.
But if the things that we saidhere are calling you and maybe
(31:21):
some of the things you havetried in the past aren't working
, you like to try a differentapproach that's rooted in these
principles that we laid out here.
Therebuiltmancom forward slashseven day reset.
Speaker 1 (31:32):
Awesome, Sounds good.
And again, guys, you can seeall of that in the links in the
show notes.
Thanks again.
Speaker 2 (31:39):
Frank, thank you, drew.
Speaker 1 (31:40):
And gentlemen, always remember you are God's beloved
son.
In you he is well-pleased.
Welcome to the Husband Material podcast, where
we help Christian men outgrowporn.
Why?
So you can change your brain,heal your heart and save your
relationship.
My name is Drew Boa and I'mhere to show you how let's go.
Thank you so much for listeningto my interview with Coach
(00:22):
Frank Rich, founder of theRebuilt man, where he helps men
quit porn through the power offaith and fitness.
We talk about how rebuildingyour body helps you rebuild your
beliefs a lot faster and alsohow things like nutrition and
gut health can affect how youfeel and your energy on a
(00:43):
day-to-day basis.
So there's so much wisdom inthis.
It's very complementary to whatwe do at Husband Material.
You're going to hear thingsthat you don't usually hear on
this podcast.
Enjoy the episode.
I am so excited that we get tohear again from Frank Rich, who
was one of the very first guestsfive years ago when Husband
(01:04):
Material was just gettingstarted.
Welcome back to the show.
Speaker 2 (01:06):
Drew, it's honored to be here.
Man, and you had to think backfive years ago, just a little
young man, on this journey thatwe were both on and it's been
really cool and awesome towitness kind of both of our
evolutions and excited to kindof circle back, man, and just
see where we've grown andhopefully bring something new to
the audience here today.
Speaker 1 (01:28):
Absolutely so.
For anyone who is just gettingintroduced to you and they
haven't heard our first episodetogether, what got you into this
work of helping men quit pornand also make huge changes when
it comes to fitness and overallfreedom?
Speaker 2 (01:46):
I think, much like you and your work in ministry
with Husband Material, it wasbirthed out of your own
transformation and that was thecase for me both in this
recovery transformational space.
But it goes way deeper back inmy life with the fitness stuff.
So I grew up an athlete,playing sports at a somewhat
(02:12):
moderately high level.
But even with that, through myearly years and childhood and
teenage years I struggled withsome insecurities and self-doubt
.
For anybody that remembers,when JCPenney was around back in
the 90s, there was a divisionwithin boys wear known as Husky,
(02:33):
and it was like not for fatkids but it was for kids that
could have fit in the regularpants.
And I remember the first timehaving to be told I had to buy
my jeans in the Husky department.
It was a blow to a young boy'sego.
What does it mean?
I'm not a normal kid, so I hada lot of insecurities as a young
boy around my body.
(02:55):
One story that I share quiteoften was I was around 13 years
old.
I spent the summer with one ofmy cousins who's about a year
older than me, lived in SouthFlorida, so there's a lot of
pools, beach stuff.
Because he was a year older, hehad girls around that were also
of that same age and I remembergetting made fun of because I
wouldn't take my shirt off atthe pool.
I was around 14 years old.
So the next year I begged mymom to get me into the gym and
(03:20):
we found a world gym local towhere I was going to school at.
And that changed my lifebecause I quickly got around
some very high levelbodybuilders and athletes and
they embraced this young boythat was curious to learn,
curious about the training andkind of the world of
bodybuilding, and they laid astrong foundation for me that if
I put in the work I couldproduce results in the things
(03:42):
that I wanted to do.
So that was the entry pointinto fitness, was 15 years old
and it stayed with me.
When I really got out of highschool I really took it to the
next level and then, my early20s, I started competing as a
bodybuilder, which a lot oflessons were birthed out of that
as well Following plans, laidgratification, hiring mentors,
hiring coaches a lot of thingsthat we have now brought into
the work that we do with theRebuilt man.
(04:04):
But despite all that, despitebeing a high-level bodybuilder,
despite having discipline andself-control in that area and
personal development.
I struggled with what most menthat are following you struggled
with an addiction topornography, and I don't really
know, drew, when the point thatI really woke up to it being a
(04:24):
major issue, because I grew upin a culture, in a time that's a
little bit different than thepresent day.
We didn't have social media, wedidn't really have streaming
Internet, so I was in my 20s, soa lot of the things that I was
doing were somewhat normalized.
Right, you know, you have astash of magazines that's kind
of shared, you know, throughoutthe community of boys.
It's kind of shared, you know,throughout the community of boys
.
It's kind of tucked away in thewoods somewhere behind a fort.
(04:46):
A lot of the things was kind ofsocially normalized, and
there'd be jokes in and aroundit.
In my early 20s, though, isprobably when I began to
recognize it being a problem.
I was working in the wirelessindustry, and this was like pre
iPhone era, like so.
The BlackBerry Pearl was thefirst phone that I can remember
having color, high streaminginternet, and, much like a
(05:08):
smoker would take a smoke breakfrom work, I was a traveling
regional sales director that Iworked across malls in Southwest
Florida.
I would take breaks in myworkday to go up to the
department store bathroom whereI knew I could have some private
time and watch porn.
And that began to kind of likewake me up, that like it's
probably isn't normal, like likethere's probably not a lot of
(05:29):
guys that are sitting in apublic restroom in the early two
thousands watching porn andmasturbating when they should be
working, and I was like Ireally got to start making some
changes.
You know, maybe the way thatI'm living is what's causing me
to feel the way that I feel whenI'm by myself.
Right, I could project that Ihad everything figured out,
could project material success,but behind closed doors it was
(05:51):
darkness.
It was a lot of anxiety, stress, suicidal ideation you know,
many of the things that men thatare struggling with mental
health issues.
In October 22nd of 2018 was theday that I fully surrendered my
life to Christ and it kind ofbegan this journey that I've
been on for these last almostseven years now.
So what we've been able to do,you know, after getting porn out
(06:13):
of my life, which came monthslater, right, I didn't just
accept Christ and then was freethe next day.
Like I had to go through aprocess of real spiritual
transformation and identitytransformation.
I mean to walk kind of in truthand integrity.
But what I was able to do isbring a lot of the success that
I had previously in the fitness,in the personal development
(06:35):
world and kind of bring it tothis space, which I think is
something that is unique in thisrecovery transformation space.
It's like the fitness side ofthings.
So we're faith-driven, we speakabout identity transformation,
but it's really about therebuilding of a man.
So our organization is calledthe rebuilt man.
It's what I believe signifies adeath of the old self and then
(06:56):
a rebuilding of a new identity.
And that rebuilding startswithin the body first soul,
spirit, mind.
But it's aimed at allowing mento walk in freedom.
Freedom and understanding thatthey were created in God's image
.
Freedom and understanding thatthere's a uniqueness in who they
are, but also freedom inknowing that there's nothing
from a vice perspective or anaddiction per se that's going to
(07:20):
really hold them back fromachieving real greatness.
So long-winded kind of storythere, but a lot of it is rooted
kind of in my own stories oftransformation and success.
Speaker 1 (07:31):
That is phenomenal and so needed, at least at
Husband Material.
We often neglect the role ofphysical fitness and the body
when it comes to recovery, andwe'll talk about emotions and
trauma and trauma andrelationships and fantasies and
all that's important, but likewhat role does fitness play?
Speaker 2 (07:50):
I think it's the foundation.
I like the language that youuse.
I like how you were abouthealing the boy to become the
man you know.
I think it's very parallel tothe message that I share
Identity transformation.
You know we'll use differentverbi to the message that I
share Identity transformation.
You know we'll use differentverbiage, but at the end of the
day, we're trying to help thesemen become the men that God has
(08:12):
called them to be.
And I believe if you're going toradically transform your
identity, one of the quickesttools to start that process is a
physical transformation.
Tools to start that process isa physical transformation.
It's really hard to seeyourself as the same person if
you're walking around in a newbody.
And why I think that is soimportant is you and I both know
(08:36):
that some of the mental stuffcan take months to really feel
and experience.
Some of the healing of theheart can take months to really
feel and experience.
Some of the healing of theheart can take months to really
feel and experience.
But if you dedicate yourself toa physical transformation, you
dial in your nutrition, youstart to follow a structured
training regimen.
Sometimes within days and ifnot a week or two, you're gonna
(09:00):
begin to feel a little bitdifferent.
You're gonna see yourselfdifferently and I'm sure you
would agree with this.
One thing that keeps men stuckin the shame cycle is a lack of
self-belief or self-confidence,especially if they've been
trying to get this out of theirlife for a really long time.
They have a repeated trackrecord of failures and that
(09:22):
begins to shape their identity.
I fail at everything, right.
I may have success in thecorporate world.
I may even have success athomes per se, but in
accomplishing the things that Iwant to accomplish, I struggle
in building that confidence.
When you set goals and youbegin to honor those promises
around what you put into yourbody, around what you do with
(09:43):
your body, it quickly builds areputation with yourself that
you are the man that does thethings that he says he's going
to do.
And I think that outside of thefitness, physical
transformation, I think thatbecomes to shape a man's mental
perspective of who he is.
I could follow a plan, I couldhave self-control around what I
put into my body.
And the interesting thing, manis, I've had a lot of people on
(10:04):
my podcast, a few experts in thearea of neuroscience and also
food addiction and the pathwaysthat food addiction and porn
addiction kind of tug on, likethe neural pathways they run
parallel.
It's firing a lot of the sameneural connections.
A lot of the reasons why peopleuse food to numb and escape
emotions are a lot of the samereasons that men use food to
numb and escape emotions are alot of the same reasons that men
(10:26):
use porn to numb and escapeemotions.
So I think controlling what youput in your mouth is a lot
easier than controlling what youdo with your penis for a lot of
men.
But if you could buildconfidence there you quickly
realize that a lot of this stuffis within your control.
So it's obviously it's rootedin.
Like I said, you cannot seeyourself as the same person if
(10:46):
you're walking around in a newbody.
But it goes deeper into themental fortitude that's built,
the self-confidence, the imageand just really helping that man
kind of get control in allareas of his life.
Very few people that walkaround in a peak physique don't
take that level of success andhave it spill over into other
(11:06):
things that they're trying toaccomplish.
Speaker 1 (11:08):
That makes so much sense, and I love it.
What are some examples ofidentity transformation that
you're seeing?
Speaker 2 (11:16):
So we had a pastor that came to us a few years ago.
He had believed, despiteleading a congregation, despite
having a relationship with God,that he was going to be stuck in
this cycle forever.
He doesn't believe himself tobe a man that could walk in
absolute freedom.
And Justin participated in atransformational challenge that
(11:39):
we ran at one point.
It's something we'll docyclically, where we put groups
through what I call a quit pornand get ripped challenge.
We'll put some money on thetable for the greatest
transformation.
So we'll take a cohort of guysthrough not just a recovery
transformation, but they'rereally dedicating themselves to
the physical part of things.
He won the challenge.
So not only did this man getfree of porn, began to walk in,
(12:00):
you know his God-given identity,got closer to his wife and now
is leading his congregation froma much deeper level.
He walked away like I don'twant to say a rich man, but he
walked away with some cash inhis pocket, 21 pounds down,
began to see muscle definitionin his upper body, in his legs,
(12:20):
was doing things in the gym thathe never accomplished before.
But that word belief, man iswhat really stood out to me.
So there was a man, like I said, that had held an identity of
somebody that was going to bechained to lust and this
addiction for years.
It was impacting every area ofhis life.
And now here's a new free manthat is leading a ministry, that
(12:43):
is leading a family and iswalking in real confidence in
the way that he presents himselfon a daily basis.
That's one example man on adaily basis.
That's one example man.
But I mean, I can tell you, ifyou go to our Trustpilot page
and you see the testimonials,there'll be guys that will share
how they stepped into biggerpurposes and callings in their
(13:04):
business.
We work with a lot of executivesand entrepreneurs.
We have a pro athlete right nowthat plays in the MLB and he
came to me during the off seasonand this young man is having
the season of his career andwe're talking probably a
multi-figure payday is comingdown the pipeline for him and he
points it back to just some ofthe mental disciplines,
(13:27):
foundational tools that we wereable to help him provide.
Because once again, here'ssomebody that had success right,
and I think that's somethingthat I didn't really understand
when I first got into this workis how many men out there that
are like succeeding in the world, like I thought that I was like
something was wrong with me.
I thought that I was the onlyguy out there that struggled
(13:48):
with this.
But you and I both know it isimpacting millions of men.
But hearing guys say like I'm anew man, the old me is dead.
You know, frank helped unlock aversion of me that I never
truly felt or believed I couldbe.
I mean, we hear those messageson a daily.
But there's just a few primeexamples of like real world case
(14:08):
examples.
I think Justin is one of themost powerful ones.
Speaker 1 (14:11):
That's so inspiring and, as we talked about when I
was on your show recently, likethese approaches of your program
and my program are reallycomplimentary in many ways, like
you're doing stuff that wedon't do and it's awesome.
One of the things I was reallyinterested in is the impact of
gut health.
(14:31):
Can you say more about that?
Speaker 2 (14:33):
So there was a Greek philosopher Is it Hippocrates?
Hippocrates, yeah.
So he was famously quoted assaying all disease begins in the
gut, and I've had a fewscientists and doctors on the
show now.
One in particular was DrStephen Gundry, who is a board
certified dietitian andnutritionist a board certified
(14:59):
dietitian and nutritionist andhe confirmed many of what
Hippocrates said years ago, thatand he used a great analogy
that our skin is a mirrorreflection of what's happening
in our gut.
So you know, a lot of peopledon't think about the impact
that our gut has on our energy,our mindset, how we produce
thought patterns, how we producehealthy neurotransmitters.
(15:20):
For a long time it was said inthe world of nutrition and diet
science that the gut is thesecond brain and more and more
researchers are leaning towardsthe fact that it's actually the
first brain.
So your ability to produceneurotransmitters, which are the
neurochemicals orneuromodulators that produce the
real feelings and emotions andmany of the things that drive us
(15:42):
to and from addictions, thingslike dopamine, serotonin,
oxytocin, adrenaline all thatstarts within the gut.
If you don't have a healthy gut, if there's a leak in your gut,
which means that just toxinsand neurotoxins are spilling
into other areas of your body,you can't produce healthy
neurotransmitters, it'll be allout of whack.
(16:04):
And you know that a big driverof addiction is how well you can
regulate and modulate yourdopamine pathways.
So I knew these things, I thinksubconsciously for a very long
time, because we've had fastingprotocols and kind of gut resets
in our program since thebeginning, back in 2019.
And I started to speak withthese experts around 2022, 2023,
(16:28):
and they were reconfirming manyof the things that we were
doing from a kind of scientificperspective.
So it links back once again togetting control not just of your
body, but understanding thatyour mind, your brain, your body
like they're not these separatepieces of you it's all operates
synergistically.
You see it in young kids, youknow, and you even feel it in
(16:51):
your own self, like if you go ona sugar binge, like you feel
lethargic, you maybe feel brainfog later on that day, or maybe
for a series of days.
It's not by accident, it'sbecause what you're putting into
your mouth that goes into yourgut is directly connected to
what you're producing withinyour brain.
So there's just kind of a smallyou know explanation.
(17:13):
I, you know.
I don't know if you have anyfollow-up there, but we use,
like I said, fasting protocolsand we have kind of a gut reset
diet that is optional for guys.
I can never tell anybody youneed to eat this specific way to
get free from porn.
But if you're coming in and youstruggle with brain fog, maybe
struggle with energy throughoutthe day, if you struggle with
focus some of that with energythroughout the day, if you
(17:34):
struggle with focus, some ofthat's going to be related to
the things that you're doing ona daily basis, but can also be
directly correlated and reversedthrough what you put into your
body, both from a food,nutritional perspective, and
then there's also kind of somesupplements that you can use to
kind of help facilitate thatprocess.
Speaker 1 (17:54):
Yeah, it's mind-blowing.
I mean, it sounds like you'redealing with these issues from a
very holistic perspective.
Speaker 2 (18:00):
I would say, yes, you know.
I say that the Rebuild man andour program Reboot your Life.
You know, if I had to label orcategorize it, it's fully
integrated, which means it looksat, you know, mind, body, heart
, soul.
You know the entire identity ofa man comes at it through a
growth-centric.
So it's about building a visionof the future and becoming the
(18:21):
man that can walk in freedomthrough a growth-centric,
holistic approach.
So, yeah, it definitely is allabout the whole body, Because we
also know that this addictionor behavior is impacting the
whole man.
It obviously is a struggle thatis rooted in some psychological
behavioral principles with deepspiritual implications that
(18:45):
directly affect your mental andphysical identity that you see
yourself.
That then leads to impactswithin your relationship.
So if it's spilling over intoevery single one of these areas,
I believe that the approachneeds to be centered around
healing or focusing in onimproving or transforming all of
(19:06):
those areas.
You know a lot of therapistswill approach it from a CBT
cognitive behavioral therapyapproach.
Well, they're missing thespiritual implications.
They're missing, maybe, therelational intimacy approaches.
There's a lot of greatrelationship and intimacy
coaches that'll help you in thatarea.
But if they don't address thepsychological behavior side of
things, then, yeah, you'reputting a bandaid on something
(19:27):
that's going to have a muchdeeper wound.
There are great church-basedorganizations that can weigh
deeper spiritually than maybe Ican speak to.
That'll help you kind of healand grow closer in your
relationship with God.
But if you aren't addressingthe physical side of things and
you're just focused on therelationship there, I think
you're missing a part there aswell.
(19:47):
So I think having an approachthat comes at it from every
single one of these holisticalangles I think I just made a
word up there is, in my opinion,the only way to truly transform
a man's identity.
Speaker 1 (20:03):
Yeah, I mean, each one of us is kind of like an
ecosystem where one part of thesystem changes, it's like
everything else changes, forbetter or for worse.
Yeah, I like how you'reacknowledging that all these
things are connected, becauseeverything affects our sexuality
and our sexuality affectseverything Absolutely and taking
(20:43):
an approach that would engagetheir body if someone's
interested in this physicaltransformation that can help
your identity transformation goso much faster.
Speaker 2 (20:46):
What are some steps to get started?
Well, it's going to depend uponwhere the person is at right.
So maybe, speaking to theperson that has never really
prioritized health and fitness,I think one thing that is
promising, just from a broaderperspective, is I think I just
saw that they're bringing backthe presidential fitness test
with schools.
This is something I had when Iwas growing up.
(21:06):
Fitness was a part of mychildhood.
It was normalized through theeducation system like train,
prioritize your health.
But I think we have ageneration of young men where
this hasn't really beenaddressed.
So, speaking to the person thathas like, never prioritize and
you know whether they look atthemselves, they're like I just
I don't really have a foundationof muscle that I want to build
(21:28):
or I've kind of.
On the other end, and I've justput everything that has been in
the pantry in my mouth for thelast 20 years and I'm carrying
around a lot of excess weight.
I think that both of thosepeople that are like true
beginners.
There's a few checkboxes thatneed to be kind of checked off
and they're very simple.
You know, obviously there'sgreat information on YouTube
(21:49):
chat.
Gpt can kind of help youstructure these things.
There's incredible onlinecoaches, so I'm not going to
give a full prescription tosomebody out there.
But the first thing is gettingnutrition under control, and
that just nutrition is basicmacronutrients.
So, starting with a caloricbarometer, if you want to build
muscle, you need to be eating acaloric surplus.
(22:10):
So take your body weight,multiply by 18 to 20.
That's going to give you kindof a benchmark of where your
daily calories need to be.
If you're somebody that needsto lose weight, take your body
weight goal body weight.
So if you're, let's say, 240,you want to get to 200.
So your goal would be 200.
You take that number andmultiply it by 10 to 12.
That gives you your dailytarget.
So that's kind of like the basepremise of like setting a daily
(22:30):
calorie target up.
If you want to grow Body weightgoal, body weight times 18 to
20.
If you want to lose weight,body weight goal, body weight
times 10 to 12.
If you want to maintain yourcurrent body weight, multiply it
by 14 to 16.
That's going to give you abenchmark calorie marker and
calories are going to be the keydriver.
Now, within the caloriemeasurement.
You have three macronutrients,so protein, carbs and fats and
(22:53):
there's different school ofthoughts, you know.
And fats, and there's differentschool of thoughts, obviously
ketogenic being very heavyfat-based.
So 65% to 70% of your caloriescome from fat.
Low-carb you would then be very, very low-carb.
Other people prescribe to moreof a foundational, simplified
approach 40% protein, 40%carbohydrate, 20% fats.
(23:14):
So within the calories, youthen would determine what your
macros would be.
But first thing is get yourfood in check whole foods
predominantly, drivers beingprotein, healthy carbs and
healthy fats.
So basis there.
When it comes to training, ifyou're just getting started, two
to three days of what I woulddescribe as hypertrophy strength
based training, I believe ifyou're training with the goal of
(23:38):
physical transformation, whichis what we're speaking to here,
like making your bodyaesthetically look better, using
what I would call a hypertrophystrength-based approach.
So this is training for thegoal of building muscle while
using progressive weightoverload over time.
So you want to be buildingmuscles, you want to be training
in a rep range of eight to 10,two to three times per week, and
(24:01):
for most people, full bodywould be the best approach, and
there's six core movements thatyou prescribe into your workout,
so you would have a squat,something where your body
literally squats up and down.
You have a hip hinge where yourhips go back, so this would be
deadlifts, rdl, something whereyou're hinging at the hips.
You have a push, so you'repushing weight away from you.
You have a pull, so you'repulling weight towards you.
(24:22):
You have a press where you pushweight over your head.
You have a lunge, so this wouldbe a movement through space and
time.
So now you're getting a littlebit of unilateral involvement
and then you have somethingwhere you carry, just picking up
loads and carrying it onceagain through space and time,
and those six core foundationalmovements for an average-based
beginner, that is training withthe goal of strength hypertrophy
(24:43):
will train every muscle withinthe body to enough of a degree
where you could follow thatparticular program or regimen
for probably six to eight monthsand see incredible results.
Now, once you get to more of anintermediate at dance level,
then you're kind of tapping into.
You know, like, specifically,training biceps, triceps, back.
But if you're just gettingstarted, get your nutrition
(25:04):
under control.
That is going to be the primarydriver.
You cannot out-train a bad diet, so dial in nutrition and
that's where some of thediscipline, the mindset, the
self-control is really going tocarry over and spill over into
the other areas of your life andthen pick up some heavy weights
on a regular basis andchallenge yourself, do hard work
, prioritize sleep.
(25:25):
You know seven hours of good,restorative sleep.
And there's hacks there rightCold room blackout curtains,
leave your phone and technologyout of the bedroom.
So prioritize sleep, rest,recovery and move regularly
throughout the day.
Aim for 10,000 to 12,000 stepson a consistent basis.
So, like I said, there's theprimary beginner-based
(25:47):
checkboxes that most people intoday's society they follow that
just that prescription I justlaid out there for six, eight
months would wake up at the endof those six months and not
recognize themselves.
Speaker 1 (26:01):
I believe you Sounds like for most people, it would
be helpful to have support whiletrying to do that.
Speaker 2 (26:07):
Support, accountability yeah, just like
you and I know in this area.
That's why our organizationsexist, because recovery is not
about people not knowing what todo.
And the same thing withnutrition and fitness or
transforming your body.
What did I just say?
Get your food under control,lift weights, work hard.
If you'd ask any out of shapeperson on the street, they
(26:27):
probably could articulate mostof what I just said.
But the reason why they aren'tdoing it and sometimes is
there's just no skin in the gamefor people.
There's no circumstance forthem not following through.
Some of it is psychology, someof it is self-belief.
But yeah, you know the power ofcommunity accountability
(26:47):
support other people believingin you and you not wanting to
let other people down.
You know it's interesting, manPeople care more about what
other people think of them thanthey care about how they view
themselves.
So having a support, a coachand accountability or a
community this is why thingslike CrossFit exist and have had
so much success.
This is why you see things likeOrange Theory and all these
(27:10):
F45s and these group-basedtraining kind of franchises that
have popped up over the lastfive to seven years.
Because there's power incommunity.
You talked about it a couple ofweeks ago back on my podcast.
There's this desire forconnection.
There's a desire forrelationship.
We live in a generation that ismore connected than it's ever
(27:30):
been, while at the same timebeing disconnected.
Men are alone.
Men are isolated.
Sometimes you got to pay to putsomething on the line Matthew
26, 7,.
Where your treasures go, yourheart will follow.
Sometimes you make a smallinvestment into yourself, into a
trainer, into a coach, into atraining program.
Now you're getting some buy-inright.
There's a consequence for younot doing anything.
You put your hard-earneddollars on the table for you to
(27:51):
achieve something and it buys in, sometimes a higher level of
commitment and follow-throughachieve something and it buys in
sometimes a higher level ofcommitment and follow through.
Speaker 1 (28:01):
Yeah, I've seen that when I was just starting my
program.
Occasionally I used to give itaway for free and inevitably the
guys who got it for free neverwent through it.
There's something reallyimportant about paying something
so that you really commit to it.
Speaker 2 (28:12):
And we even have different layers of coaching
that we offer.
There's a small group-basedkind of low-tiered community
which produces great results.
It's great connection.
But we also have a veryexpensive, exclusive high-end
service and I can tell you, man,the guys that pay the most pay
the most attention and they'rethe ones that go on to become
(28:33):
our greatest success stories.
There's something when you makethat investment.
Speaker 1 (28:39):
Coach Frank, thank you so much for the work that
you do.
What is your favorite thingabout freedom from porn?
Speaker 2 (28:46):
That's a great question, peace.
Peace, because I don't know forone if I actually understood it
prior to living it, but I forsure know that it wasn't
(29:07):
possible without being free.
And what I mean by peace man isdude.
Building companies are hard manLike.
What we do is not easy, right?
Talked about it a couple weeksago on my podcast.
There's sometimes like I wantto shake this computer screen
and, you know, throw it upagainst the wall.
And there's been many timesI've questioned like why am I
(29:28):
doing what I'm doing?
I could easily go over intothat you know industry and
probably make way more money anddeal with a lot less stress,
but at the end of the day myhead hits the pillow.
It's been over seven yearssince I've looked at porn.
So peace man, yeah, just peaceof knowing that who I am in
(29:52):
public is the same man that I ambehind closed doors.
Speaker 1 (29:57):
The peace and integrity being one person
instead of two different people.
Speaker 2 (30:02):
Well, peace is the byproduct of that integrity.
Speaker 1 (30:05):
Amen, guys, if you want to connect with Frank,
we've got all the links to hisorganization down in the show
notes.
What's the best way for someoneto get started?
Speaker 2 (30:17):
If anything I said here today resonated with you
and you're like, hey, I kind oforganization down in the show
notes, what's the best way forsomeone to get started.
If anything I said here today,you know, resonated with you and
you're like, hey, I kind oflike what Frank said here and
you know I'm interested in maybetrying out his approach.
But we have a seven day trial.
You know, you can, you can joinus for seven days.
You can get a taste of kind ofour approach.
I think what makes it uniqueand different in that first week
you'd have an opportunity toconnect with the community of
(30:38):
men that we have.
A part of that seven-day trialwould be access to our weekly
coaching, and all of this is forfree.
It's called a seven-day reset.
So it's seven days of real,actionable plans to begin to
reclaim your identity, rebuildyour confidence and rewire your
brain.
So you can visit therebuiltmancom forward slash
seven day reset.
(30:59):
There's a brief little videothat kind of explains everything
in there.
You know, click the link tojoin us and, like I said, you
get seven days inside of thecommunity and then seven days of
action steps.
You'll connect with myself andour coaching team in there as
well.
You know, usually we like toinvite you on a call to learn a
little bit more about you andmake sure that you know you're
fit for our community.
But if the things that we saidhere are calling you and maybe
(31:21):
some of the things you havetried in the past aren't working
, you like to try a differentapproach that's rooted in these
principles that we laid out here.
Therebuiltmancom forward slashseven day reset.
Speaker 1 (31:32):
Awesome, Sounds good.
And again, guys, you can seeall of that in the links in the
show notes.
Thanks again.
Speaker 2 (31:39):
Frank, thank you, drew.
Speaker 1 (31:40):
And gentlemen, always remember you are God's beloved
son.
In you he is well-pleased.
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