Episode 38: Body Confident with Coach Bronson Dant

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Welcoming back fitness expert Coach Bronson Dant to the show! Coach Bronson shares insights from his new book, Body Confident, revealing how shifting focus from looks to what your body can do transforms health and fitness. Dive into the carnivore diet, balancing protein and fat, and how lifestyle choices impact your goals. With tips on fitness, stress management, and sleep, this episode equips you with the tools to prioritize capability over appearance for lasting results.

Connect with Coach Bronson: 

https://www.instagram.com/coach.bronson/

https://coachbronson.com/

Body Confident Book:  
https://www.amazon.com/dp/B0CW17H7KP

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Episode Transcript

Speaker 1 (00:02):
Welcome to the Primal Foundations podcast.
I'm your host, tony Pascola.
We will dive into what Ibelieve are the four central
foundations you need for ahealthy lifestyle Strength,
nutrition, movement and recovery.
Get ready to unlock your pathto optimal health and enjoy the
episode.
Today we have returning guestson the show Coach Bronson Dan.

(00:28):
Coach Bronson is a seasonedhealth and fitness coach and
author.
You may know him from his booksthe Meat Life, a Beginner's
Guide to the Carnivore Diet, andthe Ultimate Ketogenic Fitness
Book.
Today he will share someinsights of his upcoming book,
body Confident.
You can check out CoachBronson's first appearance on
the Primal Foundations podcastin episode 19.

(00:48):
Coach Bronson, welcome back tothe show.
Hey, thanks for having me.
Tony, appreciate it.
Yeah, it's great to have you on, and I remember when we had our
first conversation, one of thethings I said was you know, if
somebody told you you're goingto write a book one day you're
about two books deep You're like, no, there's no way.
And here we are.
Book number three, book numberthree.

Speaker 2 (01:08):
Yeah, it's crazy.
I hated it's one of those youlook back at school, like
remember school?
And they're like, hey, you haveto write a hundred word, or you
have to write your homework iswriting two paragraphs, and
you're like, oh, it's so hard,it's the worst thing ever.
And here I am writing, you know, 80,000 word books.
It's crazy, man.
But I have found that Iactually enjoy writing more, not

(01:31):
only more than I thought I everwould, but almost more than
anything else I'm doing rightnow.
It's just a blast, yeah.

Speaker 1 (01:38):
That's amazing.

Speaker 2 (01:39):
It's a blast.
I'm really enjoying it a lot.

Speaker 1 (01:40):
Yeah, I want to kick off today starting the
conversation about diving intothe upcoming book Body Confident
, and I think it's a perfect wayto kind of set the tone, for
you know how we could talk aboutshifting the conversation
around fitness and nutrition.
Can you share you know whatinspired you to write the book
and then what message you hopethat it brings to your readers?

Speaker 2 (02:00):
Yeah, this, the, the the idea of body confidence, is
something that, honestly, hasbeen developing, growing,
percolating in my mind forprobably seven, eight years.
Right, it started when I wasintroduced to CrossFit and when
I opened up my gym in 2014,.
That was kind of really where Istarted seeing the application

(02:24):
of how fitness was improvingquality of life and it started.
That's where the seed wasplanted Like, wait, I'm not
helping people get six packs,I'm helping people live better.
And that's where it kind ofstarted From there, when I got
an in-body device for my gym andthen I started seeing the
impact of combining nutritionwith fitness and how there's a

(02:45):
bigger picture of looking atimprovement.
Right, Because up to the time Iwas really educated on the
impact of body composition, itwas all are you getting better
at the gym and are you losingweight, which is a very limiting
view of overall progress andhow your everyday life is
impacted.
So, being exposed to thein-body and understanding body

(03:09):
composition and how that can bemore impactful than overall
weight.
And then my own personalexperience of, after owning the
gym for a couple of years,hitting the wall as far as my
progress goes and actually goingbackwards because of gaining
weight again because of injuries, because of the wear and tear

(03:30):
that my nutrition lifestyle wascausing, even though I was doing
all the right thingsfitness-wise.
There was another aspect there.
It's like, wait, there's abigger picture beyond weight
loss.
There's a bigger picture beyondlooking like you're in shape.
There's a bigger picture beyondlooking like you're in shape.
There's a bigger picture beyondwhat many people start their
journey for, and it took me.

(03:52):
My last book, the UltimateKetogenic Fitness Book, is kind
of around.
That came out in 2022.
It was post COVID 2020, 2021,2022, where I started this whole
concept of fitness is freedom,where I started really trying to
get into the low carb, ketocarnivore space and let people
and help people understand thatthe diet is important but if you

(04:14):
don't move your body, you'remissing half the half the
equation, and that's where Istarted talking about it's 50,
50.
Nutrition and fitness.
You need them both in order toreach your goals and keep the
goals.
Nutrition will get you a lot ofplaces, but by itself, it's not
going to keep you there.
Nutrition and fitness is whatkeeps you there for the rest of

(04:35):
your life.
That was where the UltimateKetogenic Fitness book that's
what that message was primarilyabout is getting people to
understand the importance offitness.
From there I really startedconnecting as I got more years
under my belt and as I startedbeing more self-aware and
developing like what is theactual process that I'm
following?
Right?
So I've got these ideas, I'vegot these concepts that I'm

(04:56):
working with people.
How is it actually working inreal life?
The people that I'm workingwith that are successful, what
are the things that they'redoing versus the people I work
with that aren't successful?
When I talk to other coaches,what are the people they're
doing that they have that aresuccessful?
What are they doing?
So, starting to try to gatherthis information about what are
the characteristics of whatpeople are doing, what things

(05:19):
they're following, how they'reapplying the things that make
ketogenic lifestyles successful,how they're thinking about
their journey all thesedifferent things and really
starting to connect with themindset aspect of how we think
about the process, and that'skind of the culmination.
This book, Body Confident, isthe culmination of all of these

(05:40):
things together, basicallysaying look, it's not about how
you look, it's not about evenhow you think about yourself.
It's literally about what canyour body do?
Everything that we base ourself-image about not everything,
but a lot of what we base ourself-image about is really tied

(06:00):
into the limitations that wehave in our life that we think
are because we're overweight, wethink are because of this
health condition we think are X,Y or Z.
But the root cause of all of itis you don't trust your body to
perform the way it's supposedto perform.
That's the root.
When you do whatever you canand you focus on how do I make

(06:23):
my body work better, you can andyou focus on how do I make my
body work better, everythingelse falls into place, Anything
else.
If we look at it like a tree,right Right now, many, many
people are stuck trying to cut atree down and they're climbing
the tree and trying to cut offbranches and then they're
wondering why they can neverstop cutting the tree.
It keeps growing back andthey're in this perpetual.

(06:45):
I got to cut this branch.
I got to climb over and cutthis branch.
I got to climb over and cutthis branch.
Oh wait, that branch grew back.
I got to go back and cut thisone.
Like all this stuff ishappening.
If they would just go to thecore, which is metabolic
function, how much work can yourbody do and are.
Is your body doing?
Are you doing everything foryour body to make it function as

(07:07):
well as possible?
Everything else comes fromthere, and we say it all the
time.
We talk about metabolicsyndrome and metabolic
dysfunction.
That's the root cause.
Well, if metabolic dysfunctionis the problem, then metabolic
function is the solution, butwe're not looking at metabolic
function.
And when we look at metabolicfunction, this is another reason

(07:28):
I wrote the book.
I know this is a long response,Sorry.

Speaker 1 (07:31):
Oh, keep it, keep it rolling when we look at
metabolic function.

Speaker 2 (07:34):
I'm not talking about mechanistic function we get
into.
Oh well, I'm worried about mymitochondrial health and I'm
trying to improve autophagy andmitophagy and all of these
things that are mechanismsinside the clock, right, we're
looking at, we're looking at,we're trying to tell time and
we're taking the clock apart andwe're looking at the gears and

(07:55):
the springs trying to understandwhat time it is.
That's not helpful.
When I talk about metabolicfunction, I'm talking about what
are the things in your lifemetabolic function in real terms
.
For the everyday average person, metabolic function equals can
you do what you need to do inyour life every day.

(08:15):
That is what we should befocused on and that's what the
book is all about trying tochange our mindset.
And what is the focus thatwe're trying to look at?
And stop looking at all thesethings that are wasting your
time.
Right, the majoring in theminors.
And what are the big things?
The low hanging fruit, theminimum effective dose changes
you can make in your life thatare going to move you forward.

Speaker 1 (08:37):
I love that, the aspect of and a lot of people
think of it as this way of it'sa 50-50 split nutrition,
strength training, what have you?
But you're really like it's a33%, 33%, 33%, with mindset
being a part of the equationKind of argue too.
We talked about the why lasttime of like, if you're asking

(09:01):
yourself, why ask it again andagain and again to get to this
root cause?
But like mindset, I think, likeyou probably might agree or
maybe not, but like I think, ifyou don't have the mindset that
that strength training or thatnutritional habits that you want
to have, that it won't even, itwon't come to fruition.

Speaker 2 (09:19):
Oh no, it won't.
And it and you may get initialsuccess and you get short-term
success, but nothing issustainable if you're not
thinking about it the right way.
And the right way is going tobe different for everybody,
because everybody's at adifferent place and where their
level of awareness and goals andthings are.
You can look at anything andsay if you're not consistent,

(09:43):
it's not going to work.
If you're looking forshort-term success and all
you're focused on is gettingresults right now, it's not
going to work.
If you're always changing whatyou're doing because you're
looking for the best solution,it's not going to work.
These are traps that people getinto all the time.
Or if you're trying to stack 18different bests on top of each

(10:06):
other, it's not going to work.
There's some basic ideas behindthings that we need to do to be
successful.
We need to make small changes,we need to have a long-term
vision and we need to continuedoing something long enough to
see if it's actually working.
And if it's not working, thenwe make a change.

(10:26):
And when we make a change, it'sa small change, not an extreme
change.
So there's a lot of thesemindset things about the process
itself that people aren'tpaying attention to and they're
just not developing theawareness to say what am I doing
and why am I doing it?
That's one of the biggestthings I think an individual can
take away from the book andfrom this talk is, if you can't

(10:50):
answer the question of why am Idoing this in the first place
with a specific result in mind,that you have an realistic
timeframe and when you shouldexpect that result, then you
probably shouldn't be doing thatthing.
Too often I hear people say,well, so-and-so said I should.

(11:11):
What the hell does that mean?
They don't know what you'regoing through, they haven't
lived in your body, they don'tlive your daily life.
So why are you doing that?
Just because they have a PhD orjust because they've got a
million followers on YouTube orwho knows whatever reason?
People listen to people, right?
What is your context?
What is the thing specificallythat you're trying to do, and

(11:32):
can you maintain it for the restof your life?

Speaker 1 (11:35):
This process right and you mentioned it when you're
responding was giving it thetime that it needs and, again,
giving that timeframe and ifit's not working, change and be
open to change.
And that's the segue I want toget into.
Is a lot of people on carnivore.
You know carnivorous diet, lowcarb they don't talk about this

(11:56):
a lot but you know carnivoreworks for you until it doesn't.
Um, I have my kind of um takeon it, but I I want to hear
yours and I think that you knowI was mentioning to you that
I've heard you talk about howyou're on carnivore and you've
had to change some things thatweren't working for you over the
past few years.
If you can kind of talk aboutthat.

Speaker 2 (12:16):
Yeah, and I want to see if I can word this in a way
that is impactful but makessense at the same time.
The principles that makecarnivore effective always work
100%, every single time.
How you implement thoseprinciples will change based on
your goals, where you're tryingto go and where you're coming
from.

(12:36):
So it's not that carnivoreisn't working, it's that you may
not be doing the things withinthose concepts that make sense
for you today.
Right, and that also includesand this is also this is another
piece of the puzzle is we haveto understand that if nutrition

(12:56):
is 33% of the equation, then youcan't blame everything on your
diet, and that's another mistake.
People, well, I did carnivorefor six months and it didn't
work for me.
Well, yeah, but you were alsonot working out.
Your sleep sucks.
You work 80 hours a week.
There's a whole bunch of otherthings going on.
So carnivore can help with somethings, but if you're
overloaded and your totalallostatic stress load is this

(13:19):
and you're not doing things tophysically improve your body's
ability to perform and managestress, and there's all this
other stuff going on, then youare working out of a hole trying
to climb uphill.
So, of course, the diet's notgoing to help.
There's other things you haveto do.
So understanding that in thebig picture, in the long-term
concept of sustainable change,doing the diet can be a step,

(13:43):
but if it's not working this isthe part of that self-awareness
and evaluation process Maybe thediet is working the best it can
, maybe there's other things youneed to be doing to support
what that diet's trying to do.
So maybe that's another aspectside of that coin.
If we're just looking atnutrition, just looking at the
diet itself, there are people atdifferent places that need

(14:06):
different things.
And again, we'll use myself.
For example.
When I first started carnivore,I didn't track anything.
I just ate meat and it changedmy life.
It changed my life from a bodycomposition perspective, from a
health perspective, from aperformance perspective, from a
recovery perspective.
Everything got better.
And then I maintained that fora long time I played around with

(14:28):
tracking.
I played around with nottracking.
I did a period where I wantedto see how lean could I get and
I got down to my high schoolweight at one point in time.
So from my heaviest at 245, 250to my lightest at 165, right,
following a carnivore diet, thatwas way too skinny.

(14:49):
I look like a fricking skeletondude.
I look at pictures back now I'mlike what the hell was I
thinking?
Man, that's horrible.
I like to be around 185, 195.
That's my sweet spot To now,where I've been carnivore now
almost six and a half years.
Six and a half years I've beenat my goal lifestyle for most of

(15:11):
that time Because I already hadthe fitness in place when I
started carnivore.
So it took me about 90 days forcarnivore to put everything
together and then since thenit's just been easy riding and
anything that I do is anexperiment, right.
But I don't have any specificthing I'm trying to fix at this
point in my life at 52 years old.

(15:32):
So for the past year or so,year and a half, I've just been
kind of coasting and nottracking.
Working out has gone down.
My consistency, my frequency,overall time in the gym has gone
down because of work andbusiness and writing the book
and going back to school.
There's just all thesedifferent things that are going

(15:52):
on.
So that has been much more inthe back of my mind, kind of I'm
just maintaining whatever.
Well, I put on 20 pounds, it'slike okay, but you're a
carnivore, how do you gainweight winter carnivore?
Well, I just wasn't tracking.
And I ate more.
I love eggs, I eat a lot ofeggs, and when I'm not tracking
and I'm not being focused andspecific about what I'm doing, I

(16:12):
tend to eat a lot of eggs andbutter and I like 80% ground
meat and bacon and sausage.
You know what I mean All thesethings.
So over time I put on 20 poundsof fat.
I went from 185 to 205 and abouta month and a half ago I was
like putting on my work pants.
I was like wait a second, whatthe heck is going on here?

(16:33):
This isn't.
I don't like this.
Hold on, you know.
It's like wait a second.
Okay, now I got those pantssized a couple of years ago when
I was 185, 180.
And so now here I am.
I'm like, okay, I guess I needto pull it back.
So I started tracking again.
I started being more specificwith what I was doing.
I started watching what I waseating, making different choices

(16:54):
and being much more aware ofwhat I was doing.
And it's been six weeks now.
I've lost.
I'm a little over 10 poundslost.
Everything's starting to fitbetter again.
My pants aren't riding up mybutt anymore, all those types of
things.
The process of is it working orisn't it working has a lot to do
with are you doing the rightthings?

(17:15):
Are you waiting long enough tosee it happen?
And are you actually there'sdoing the right things?
And then there's doing theright things, so there's doing
the right things.
Or then there's doing the rightthings, so there's doing the
right things.
Are in the things that you'vechosen to do, the things you
need to be doing to move you inthe direction you want to go?
And then there's the.
Are you actually consistentlyperforming and executing those

(17:37):
things to see the results you'relooking to see?
So those are the three thingsto look at Are you doing the
right things?
Have you picked the rightthings?
Are you doing them consistentlyand have you given it enough
time to work?
If you have those, if you cansay yes to all three of those
things and you're not gettingwhere you want to go, then you
can evaluate okay, what do Ineed to change?
What do I need to tweak?

Speaker 1 (18:05):
of emotionally when you kind of hit that point,
because I, you know anybodythat's ever yo-yo, dieted,
dieted right, um, you, you havea lot of success, and then all
of a sudden, the diet's notworking anymore or, you know,
you go off of it and you findyourself back at that weight or
higher.
How did you kind of feel is itdifferent now, um, versus like
if that, if this were to happento you, you know, 15 years ago,
yeah, I don't know about how Iwould have felt 15 years ago.

Speaker 2 (18:26):
I mean, 15 years ago was one of the reasons I started
doing this because I felt likecrap about it, about being
overweight and I didn't, andeven at 20 pounds heavier than I
am or, you know, than I wasabout a year ago.
I don't, you know what I'm.
I mean I've lost almost 15pounds, so I only got about five

(18:47):
more pounds to get back towhere I was.
I mean it's like, oh crap, Okay, I put on some weight.
I guess I got to go back.
I mean, at this point I've beendoing it long enough and I
understand the process and Iknow what it takes and I'm not
expecting it to be an in a weekthing.
It's been six, seven weeks,right.
So it's like, okay, I know whatI need to do, I'll give it.
Knowing how much I had to lose,I figured it's probably going

(19:09):
to take me eight to 12 weekssomewhere in there to get back
to the body fat percentage.
I'm not worried about theweight as much as more about the
body fat percentage.
I was at 18% body fat.
I don't like being at 18%, Ilike being around 12, 13,
somewhere under 15.
So it was like it 18%.
I like being around 12, 13,somewhere under 15.

(19:29):
So it was like it'll probablytake me eight to 12 weeks to get
back under 15.
And then I'll be good.
I mean, it's a process thing andI understand it's a process
thing and it doesn't meananything to me other than
because I've been self-aware ofthe process.
I know that I haven't beentracking.
I know that I haven't reallybeen focused on it.
I know that I've been in amaintenance mode and that other
things have taken a priority.

(19:49):
What is there to get upsetabout?
It's expected that my bodycomposition will probably go in
a direction I don't like it togo, and at some point I'll have
to say okay, I'm done, I'm notgoing any further than this,
let's bring it back.
Okay, I'm done, I'm not goingany further than this, let's
bring it back.
So no, they're very much morepragmatic and matter of fact
about it now than I probablywould have been in the past.

Speaker 1 (20:11):
I mean, there's seasons in a year, right,
there's ups and downs and waves.
It's just one of those thingsthat's going to happen and, like
you said, just kind ofacknowledging it and taking the
step in the right direction isthe biggest thing.
You know, a lot of people getfrozen with it, like now, what
do I do now?
And get upset, but just kind ofdigging your feet in the sand
and saying, okay, like this iswhere it ends and I'm going to

(20:33):
make some changes.
And this is a very similar,very similar which has been
happening to me oh, go, keepgoing.

Speaker 2 (20:40):
There's a difference in there too, and it's not so I
didn't go off track.
I want to make this.
Here's another reason why I wasable to be pragmatic about
getting back on track air quotes.
I'm saying that facetiously.
I didn't get off track.
I didn't change a lot aboutwhat I was eating.
Yeah, were there times where Ihad more.
I had potatoes when normally,when I'm being trying to really

(21:02):
be focused, I don't havepotatoes, I don't have French
fries, I don't have hash browns.
Sure, like I said, I was kind oflike, whatever it is kind of,
it is what it is.
I don't really care that much.
I still want to be clean, Istill want to be animal-based, I
still want I'm still followingthe general concepts of what I
believe is good, healthynutrition.
So it wasn't that I was makingan emotional departure from my

(21:24):
belief system that got me offtrack.
I wasn't responding toemotional triggers.
I wasn't following an old habitloop.
That was a self-sabotagingactivity.
So, getting back on track, itwasn't about beating myself up
or getting down on myselfbecause I did something wrong.

(21:47):
And that's where I think a lotof people are, because they're
putting this emotional weightinto their actions and
everything that I did was I didit in awareness of the situation
and awareness of what I wasdoing.
I made the decision to nottrack.
I made the decision to let mynutrition and fitness lifestyle

(22:11):
take a backseat to other thingsthat were a higher priority.
And then, when it got to apoint where I didn't like what I
was seeing and feeling and howmy life was from a fitness and
nutrition perspective, I said,okay, it's time to readjust
those priorities and then keepgoing with about my life.
So, because the the cause ofthe change in my body

(22:32):
composition was it I wouldn'tsay intentional, but it was not
made in I wasn't oblivious towhat was happening and it wasn't
an emotional thing.
It made switching gears a loteasier.

Speaker 1 (22:47):
This is something I've just been going through
since January, like I've beentracking myself and I don't.
I was this intuitive eater.
I really rarely stepped on thescale, maybe every once in a
while, and I started noticingsince last January I kind of
went up a little bit, not bymuch, I thought it was cause I

(23:09):
was strength training a littlebit more.
I don't do as many endurancethings.
Um, so I knew my weight wasgoing up a little bit.
I was still working out, I wasstill eating carnivore and then
all of a sudden, you know, whenI ended doing endurance things,
I was like in the one seventies,low one seventies, mid one
seventies, about that 12,anywhere from 12 to 15% body fat

(23:30):
type deal, and then I went upto about 18%.
I was in the upper nineties.
I'm like I've been eating, youknow, steak and lifting weights,
like what's going on.
This was working so well for me, Uh, but that intuitive piece
and uh, really kind of bit me inthe butt a little bit, and this
is something that I've heardyou talk about.
I think this is what kind ofhappened to me was this hormonal

(23:52):
satiety versus mass satiety,and I was basing a lot of my
meals off of the weight of whatmade me feel full versus
actually what the energy thatI'm expending.
So if you could talk about likethe hormonal satiety versus
mass satiety.

Speaker 2 (24:07):
Yeah, I mean, it makes a.
It makes a difference and andmaking sure that you're getting
enough protein and fat incombination um is really a key,
and that's going to be differentfor everybody.
I actually um have a.
I've been putting a listtogether of studies I wish
existed, in case someday thetooth fairy comes down and gives
me a crap ton of money to dostudies I've got.

(24:30):
One of those things is what isthe optimal fat protein ratio in
a meal to stimulate satiety?
Insulin, like?
There's a bunch of hormonalthings that happen when we have
the right combination.
And what is that combination?
But I found that for a lot ofpeople who eat a lot of lean
protein and not a lot of fat,they have issues with satiety.

(24:53):
They tend to be hungry all thetime.
People that eat too much fathave an issue with feeling full
quickly, but not for a long time, and then they got to eat again
.
They got to eat again, they gotto eat again and then now
because they're so focused onfat.
This is one of the reasons whypeople that do high fat tend to
overeat fat, because they'reeating more meals in a day and

(25:15):
they're not getting enoughprotein.
So there's a balance betweenfat and protein, that really
there's a sweet spot and yeah,it's just.
I think everybody playing aroundwith understanding the term
adequate.
What is the adequate amount offat that you need in a day?
What is the adequate amount ofprotein that you need in a day?
Figure out what that is and tryto balance those numbers

(25:35):
between your meals so you'regetting a similar ratio of fat
and protein at every meal.
I think that's really the forthe general population.
That's the way to go.
That makes sense.
Yeah.

Speaker 1 (25:46):
I've, I've, I've been experimenting with fat cycling,
where I'll have, within one dayI'll have two pounds, but you
know, of ground beef or whatever.
But it's going to be like oneof the packs might be an 85 15,
the other is going to be a 97, 3, uh, and then another day I'll
have you know exact two poundsagain, but then they'll both be

(26:09):
85, 15, or one of them can be 80, 20.
I just been messing with thatand like just pulling the lever
on the fat.

Speaker 2 (26:17):
It's a huge difference.

Speaker 1 (26:18):
It's crazy how much weight like, how quickly like
not, and I can kind of see myabs a little bit.
Not that I have a six pack byany means, but I was like, okay,
I can start seeing my abspretty well now I was like and
it happens quick, when you'reconsistent, it happens quick,
right, yeah, yeah, and I thinkthat's uh a piece of that too.
Uh, knowing that this is likethis diet's working for him,

(26:38):
because I felt good the entiretyof eating carnivore and maybe I
was over indulging in some ofthe meals.
However, I still feel it's notlike I feel like I'm dieting now
, I'm just tweaking and I andI'm still feeling full.
I'm not, I don't feel like I'msacrificing, and to me that's
the biggest piece up fromsomebody who's yo-yo dieted all
their life yeah, cut, cut,weight wrestling, like I just

(27:00):
don't want that feeling in mylife ever again.
Uh, of you know, missing abunch of meals just to like make
weight, and that that seguesinto this.
Next piece is fasting.
Right, and I've.
I've heard you talk, uh, I'veheard you talk about fasting and
you have a pretty good view onit.
Can you kind of share with thelisteners you know, when you

(27:20):
think fasting should beimplemented?
Should it be implemented?

Speaker 2 (27:24):
Yeah, Um, my take on fasting is that 99% of people
don't need to try to do it.
If you're eating naturally,you're getting adequate protein
and fat in your meals.
My experience is that mostpeople will intermittent fast on
their own without trying to.
And if you're trying tointermittent fast on purpose,

(27:48):
it's likely that you're makingyour process of growth more
complicated than it needs to be.
The focus should be on everysingle time.
The focus, the first thing thatneeds to be met, is adequate
nutrition.
I don't care when you get it, Idon't care how you get it.
You need to get the nutritionthat your body needs in every

(28:09):
single day.
Until that, you can check thebox and say I am consistently
getting the protein, themicronutrients, the fat, the
electrolytes everything that Ineed every day.
Fasting should not be in on thetable, because fasting the
specific focus for why peoplefast is mechanistic, it is not

(28:30):
holistic and mechanistic is notsustainable.
The results you get fromfasting don't last If you stop
fasting.
If you meet the needs of yourbody by giving it adequate
nutrition and moving it properly, you get all of the benefits
that you get from fastingwithout having to starve
yourself.
Get all of the benefits thatyou get from fasting without

(28:52):
having to starve yourself.
And this is where I'm trying tobring back the whole concept of
fasting mimicking for aketogenic diet, Because when I
first got started in 2018, Iheard it everywhere I went.
That was one of the mainbenefits that every website on
the ketogenic diet, or carnivorediet listed was that it's
fasting mimicking.
And now I can't find thatanywhere.
I'm like why did we stoptalking about this?

(29:12):
Right, and what I mean byfasting mimicking is if you look
up ketogenic ketogenesis,ketosis those words every single
document, article, study,whatever analysis you find talks

(29:37):
about the ketogenic metabolismbeing a result of one of two
things starvation orcarbohydrate restriction.
So if the benefits of theketogenic diet can be obtained
just by reducing carbs, why arewe so focused on also reducing
all of the other nutrition thatwe can get from the rest of our
foods?
Makes no sense to me.
When people are trying to losefat and lose weight, that makes

(30:01):
sense.
But if we go back to theearlier part of the conversation
and we say weight loss isn'tthe goal metabolic function is
the goal and we say weight lossisn't the goal, Metabolic
function is the goal and I needprotein, I need fat, I need
micronutrition, I needelectrolytes.
So starving yourself ofnutrition in an effort to

(30:24):
improve metabolic function is acognitive dissonance that I
don't think people arerecognizing.

Speaker 1 (30:26):
Yeah, I want the car to go from A to B, but I'm only
going to put a little bit of gasin it and I'm going to expect
it just to make it.

Speaker 2 (30:36):
You might make it on fumes but then you're going to
have a whole bunch of going tofill the tank I'm going to put
three extra gas, three extratanks of gas in my trunk, but
I'm only going to put a quarteroil in.
And then I'm wondering why mybody is stressed, I'm wondering

(30:57):
why I'm overheating, I'mwondering why my things are
falling apart because you're notgiving yourself the functional
macros, the functional materialthat your body needs to perform.
So it's not always about fuel.
There's other things thatnutrition and this is we go back
into.
We're going to segue intoanother conversation of.
Macros are not fuel.
Macros equal function.

(31:19):
Fat is not a fuel.
It provides fuel.
It is a substrate that yourbody can utilize for fuel, but
it also enables metabolicfunction.
Protein has a higher percentageof metabolic function impact
than it does fuel impact and fatis essentially flipped.
But that doesn't mean you onlyeat.

(31:41):
And this is the whole calorieconversation is everything is
equated to energy.
Food is not energy, food isfunction.
And if we can stop talkingabout food in energy perspective
, I think everybody's perceptionof what this is about will
change.
I wish I could.
Just if there was one wish thatI had in the world, it would be

(32:02):
to make everybody in the worldforget what calories are.

Speaker 1 (32:07):
Yeah, that's the one thing we were talking about in
the first podcast.
And you're just like if I had amagic wand, I would you know,
did I say that then too?

Speaker 2 (32:14):
Yeah, it's exactly the same thing.

Speaker 1 (32:16):
Yes, and it was a and it's a great point.
It's like the we're we'rehaving these conversations about
, like how the calorie calorieout doesn't matter, yet we're
making a lot of decisions onwhat the heck the calorie counts
are.
Um, you know, irrelevant, yeahit, you know.
And the one thing we alsotalked about too, uh, was
alcohol.

(32:36):
Uh, give you like a littleupdate, because I remember when
I was talking to you, it wasjanuary.
It was, uh, you know, carnival,carnivore month, yeah, and uh,
I was like I'm going to go 30days, I'm gonna go 30 days.
No alcohol and I felt reallygood.
A little bit of weight loss,not much, um, it was cause
probably eating way too muchribeye, but uh, uh, you know, I

(33:00):
felt so good, like I literallysaid I'm going to do this
another 30.
So I did it end up.
I ended up doing 60 days andthe biggest noticeable change
was my sleep.
Oh my God.
It's crazy, isn't it?
I couldn't believe it.
Like I couldn't believe.
I have a real tough timesleeping.
It takes me a little while toget down.
I have like a process, but I'mgoing to be in bed for like a

(33:23):
good 45 minutes before I couldknock out.
But when I completely cut outalcohol and not that I was
drinking a ton, ton I was justlike a sack of bricks.

Speaker 2 (33:32):
Boom out that was the biggest change for me.
Same here, the same thinghappened to me yeah, uh, it's,
it's been good.

Speaker 1 (33:39):
I I do still have alcoholic beverages every once
in a while, uh, but I know thatif, if I really am concerned
about my sleep, it's like I'mgonna make a make a very good
decision of like, you know, I'mnot going to have alcohol, but I
know I was going to throw thatin there, because that's one of
the things that we're talkingabout, yeah, and that's a really
good thing too is that peopleunderstand that.

Speaker 2 (34:00):
This is one of the other parts of the book.
That is really the main, notthe main, a main underlying
message Everything that you dois your choice.
Right?
I had the same experience youhad when it comes to alcohol.
I decided I'm done, I don'teven want to deal with it

(34:21):
anymore.
Right, that was my choice.
That was the journey that Idecided to go on.
You decided I still likealcohol a little bit, I'll have
it every once in a while.
I decided to go on.
You decided I still likealcohol a little bit, I'll have
it every once in a while, butyou tried it.
You know the impact.
You are making an educated,self-aware decision and you're
owning it and moving forward.
That is freedom, that is yourownership and your decision and

(34:44):
you're okay with whatever comesfrom that.
And I think a lot of people areafraid to make that choice,
right.
And they think well, you know,if I, if I become aware, if I
stopped drinking alcohol for 30days and realize, oh my God,
this is amazing, this is amazing, I feel awesome, then I have to
, I have to quit it.

(35:04):
No, you don't have to quit it.
You just know what happens ifyou don't do it.
Now you have a choice.
You're giving yourself theopportunity to make a choice one
way or the other, and itdoesn't have to be all or
nothing.
That's another topic.
In the book.
There is always a gray area andtoo often we live in the white
or black, like you.

(35:25):
I'm not stopping it alltogether.
I may not do as much as I usedto.
It may not be as often, it maynot be as frequent.
I may not do as much as I usedto.
It may not be as often, it maynot be as frequent, it may not
be as much each time, but I nowknow what the impact is if I
don't do it and I know wherethat line is when I'm trying to
do X, y or Z.
So that process we don't knowuntil we try.
We have to be able toexperiment, but then we have to

(35:46):
also own the decision afterwardsto experiment, but then we have
to also own the decisionafterwards.

Speaker 1 (35:51):
Yeah, Confining yourself to a box, we can't.
I just, I just did a post.
I was in Japan for two weeks.
Oh dude, I'm so jealous.
Oh, it was amazing.
I didn't have one bad meal,Everything was great and I was
posting some things of like Idid.
I don't even eat fish.
I don't eat fish, but my buddywas like no no I don't eat.
I've just never liked fish, nota big fan of it.
He's like I was meeting a buddyout there who's also a teacher

(36:15):
and he teaches in korea, and Iwas like dude, let's, let's meet
up in tokyo.
So he's like I know a place wecan do sushi.

Speaker 2 (36:21):
It's like a two-hour experience did you get the
sashimi like raw tuna and stuff,yeah, the whole shebang.

Speaker 1 (36:26):
Oh, that's awesome.
Man, sea urchins, octopus, headtentacles, everything.
What?
Bluefin tuna?
The whole shebang, oh gosh.
We had to make reservations sixmonths in advance to get in
this place.
I don't even eat that at all,but I was like you know what I'm
going to do it.
I know there's rice on it, Iknow there's all these other

(36:47):
things.
We had sake.
We.
We did two hours.
It was one of the bestexperiences I've ever had.
There was a pizza place that Ijust kept hearing about, so I
met.
We made reservations for thispizza place and it was one of
the best meals, this betterpizza than I've had in Italy,
and it was phenomenal,everything.

(37:11):
When I was in Shibuya for alittle while, like this little
back alley, I was visiting likethe different places and I was
asking them what's like, kind oflike their specialty.
Osaka had like these pancakethings.
It was like really cool and Imade this post about it.
I was like, hey, I just wantpeople to know, like I'm posting
some things like a food that Itypically normally eat, but I'm
coming to Japan and indulging inthese experiences and this is

(37:34):
my intent, like I'm going tocome out here, I'm going to have
these things.
I have a plan versus oh, I'mnot going to cheat.
And then all of a sudden I goto Japan and I have all these
things and I feel shitty aboutmyself.
But opening up, there's, thereis a food freedom piece to this
diet, to this mindset ofallowing those things and

(37:54):
understanding when it's a, youknow, a special moment and it's
like, oh, I can't have itbecause I have my carnivore card
.
Like no, yeah.

Speaker 2 (38:00):
Yeah, and I like the idea, too, of when you the food
freedom doesn't come fromstaying away from things.
It comes from following a plan.
If you have a plan, the plancan be modified to reach a goal,
but the plan never stays thesame.
Yeah, right, what is the saying?

(38:21):
You can have all the plans inthe world until you get punched
in the face, something like that.

Speaker 1 (38:28):
Right, mike Tyson.
Mike Tyson says something likethat you can do whatever world
until you get punched in theface.
Something like that, right.

Speaker 2 (38:30):
Mike Tyson.
Mike Tyson says something likethat right, you can do whatever,
but until you get punched inthe face.
Once you get punched in theface, all that stuff goes out
the window.
So, understanding, the goal isto win.
As long as I'm following, Iunderstand that the process is
going to have twists and turns.
I understand the process isgoing to have ups and downs.
Understand there are going tobe things that come up and
happen in life that I'm going tohave to change how I'm

(38:53):
approaching things or what I'mdoing, but that doesn't change
where I'm going and one thingisn't going to completely throw
me off that journey.
So, yeah, I think that's huge.

Speaker 1 (39:05):
Even crazier.
When I got back, I weighed lessfor two weeks, two weeks in
japan, like, and I was stillworking out, walking everywhere,
all that's.

Speaker 2 (39:14):
That's probably why because you were walking yeah
we're probably getting crazysteps in everywhere.

Speaker 1 (39:19):
Uh and this next piece is that I want to talk
about too is kind of we weretalking about fitness, is, you
know, getting into somedifferent types of training and
modalities, but kind of thisoverarching theme that you've
talked about.
You know, getting into somedifferent types of training and
modalities, but kind of thisoverarching theme that you've
talked about.
You know, what do you mean whenyou say move weight, move well,
move often.

Speaker 2 (39:37):
Yeah, um, it's.
I don't know if it gets anymore simple than that for
especially for people who aren'tdoing much of anything.
Uh, just consistently movesomething that's hard to move,
whether that's your body,whether that's your couch, pick
up your dog, I don't know.
Whatever it may be, do it oftenand make sure you're doing it

(39:58):
and you're learning how yourbody is supposed to move and
function so that you don't hurtyourself.
That's the basics.
There are programs.
There are things you can do.
You know I have programs, youhave programs.
There's a bazillion things youcan do.
You know I have programs, youhave programs, everyone's.
There's a bazillion things youcan do out there to follow, to
have some kind of routine.
But you have to consistentlychallenge your body If you want
your get your body to get better.

(40:19):
That's the core, the coreconcept behind those three
things.
You know our bodies aredesigned to improve by receiving
stress.
Okay, you can't get better atsomething unless you are already
bad at something.

(40:40):
What, wait a second?
How does that make sense?
Say that again.
Right, like I can't get betterat juggling if I never first
learn how to juggle.
And when I first learned how tojuggle, guess what?
I'm going to be bad at it.
It's going to be hard, it'sgoing to take time.
I'm going to have to learn howto do it with one ball and then
two balls and then three ballsright, I'm not going to start

(41:03):
the process and thenautomatically jump to chainsaws.
And because I can't dochainsaws, am I going to just
not learn how to juggle?
Oh, I can't lift that much.
This is one of the mostfrustrating things when I own my
gym.
I can't join your gym.
It's going to be too hard.
Well, what are you going to dothen?
We got to start somewhere,right?
That's like, for you know, Iuse this analogy when one guy

(41:26):
was at the gym one day talkingabout how he came in to visit.
He's like I don't think I can dothis.
It looks like it's all too hard.
And I was like let me ask you aquestion Do you go to church?
He's like yeah, I do.
I said okay, do people that goto church?
Do you only let people come tochurch if they're already saved?
And he's like what do you mean?
I was like everybody can cometo church.
It doesn't matter if you'resaved, not saved if you're a

(41:47):
drug addict.
Wherever you are in life.
The church doors are open foryou to come help you find
answers and help you makeimprovement and help you move to
a better place.
This gym is the exact same way.
If you're looking at I can't dothis thing another example,
that's like looking at the NFLand saying I'm never going to
play backyard football because Ican't go to the NFL.

(42:09):
I'm never going to get in mycar and drive to work because I
can't drive a NASCAR race.
That's the mindset that peopleare going into fitness like.
It's like no guys, everyone hasa place to start.
And for you, the best way tofigure it out is what is
physically hard for me right nowthat I can make easy.
If it's hard for me to do Xevery day, then my fitness

(42:30):
program is going to be how do Imake that easy until I don't
have to worry about it anymore?
That's all you got to worryabout.
You don't got to join a gym.
You don't got to do anything.
I can't.
It's hard for me to get up anddown out of the chair.
All right, practice getting upand down out of the chair every
single day until you don't havea problem with it.
You have just improved yourfitness.
You have just improved yourmetabolic function.

(42:51):
You have just improvedautophagy, improved lean mass.
You've just improved yourneurological function.
You've just improved yourlymphatic system.
You have just I mean, the listof things are going, guys, and
this is where I talk aboutliterally mechanistic focus
keeps you from progressing.
If it's hard for you to get outof your chair, I don't care

(43:13):
what your A1C is, get up and getout of that chair.
The more you can show that youcan improve your in your ability
to move around in your house, Iguarantee you your a one C will
improve on its own.
Yeah, so so that is, that's theflips, the, the, the flip in
the brain, minds, and themindset and the brain work that
people are doing, that I wantpeople to have.

Speaker 1 (43:34):
Yeah, there is a little bit, because there's the
wearables, there's this, there'sthat.
It's like kind of a money ballthing with health and fitness,
like it's like okay, like how doyou feel?
Well, that's my problem withthe whoop straps too.
I don't have a whoop strap, uh,but a lot of people gauge a lot
of stuff like their performancescores of their whoop strap.

(43:55):
They might have had actuallyhad a.
How they woke up, I felt reallygood in my sleep.
And then look at the whoopstrap, they might've had
actually had a.
How they woke up, I felt reallygood in my sleep.
And then I look at the whoopscore and it's like, oh, you got
a bad sleep.
And they're like, well, what isit?
Right, right, yeah, uh, goinginto, uh, you know your and I
want to get your kind of take onthis and what things that you
do.
You know what are your.

(44:16):
You know training modalitiesthat you use personally and
programming methodologies thatyou find for yourself to be
beneficial.
All of them, all of them.

Speaker 2 (44:28):
All of them.
I again I'm at a point nowwhere I'm just kind of playing
around.
I mean, I I number one.
Um, outside of my time beingCrossFit gym owner and being
really into CrossFit for a fewyears, I didn't follow any
specific programming.
I just kind of did whatever Ifelt like I wanted to do.
And it's harder for me now tonot do that because now I've had

(44:50):
so much training experience Icould not have anything planned
and go into the gym and think inmy head, okay, what have I been
doing for the past three months?
And I know, okay, two weeks agoI did this, I did this way.
That stuff just naturally worksin my head so I can look at an
exercise and know where I amwith the weight and the movement
et cetera, and I can put aprogram together on the fly.

(45:12):
So I'm in a little bitdifferent kind of situation than
most people, but right nowbecause, like I said, I'm trying
to be more focused about whatI'm doing Um, the program I have
put together now is basically afour day split.
It's um, all weight training.
Uh, it's basically a leg day, apush day, a pull day and then

(45:34):
an accessory day, and I do thatfour days a week.
I don't do any specific cardioother than I always do at least
an hour of exercise when I go tothe gym.
So any weightlifting, any ofthe lifting that I do.
Whenever that's done, if I have20 minutes left in the hour, if
I have five minutes left in thehour, I'll go walk on the

(45:56):
treadmill to make up the rest ofthat hour, and that's pretty
much how it is.
Sometimes I'll be like, oh crap, I got three minutes, let me
hop on real quick, get three orfour minutes in and then I'm
done.
But it's just because I want to.
My goal is to consistently dothat amount of work every week.
So if the lifting is done, I'vegot some cardio.
I do some light cardio, justkind of as a cool down.

(46:16):
I usually put on a video,listen to an audio book or do
something.
It's also some personal timethat I get.
That's everything.
So, yeah, so my programmingright now is mostly straight
training.
I'm more about maintaining alittle bit.
If I could add some lean mass,that'd be fantastic.
But it's more about justmaintaining while I'm cutting

(46:37):
right now and then just we'll.
I'm cutting right now, um, andthen just we'll see what happens
from there.

Speaker 1 (46:41):
When people hear that you go four days a week, four
hours total, they're like that'sit.
I can't believe that.
You know there is and you'veyou've mentioned this term
before, which I really believein is like a minimum effective
dose.
There's no, there's.
That other side of the cointhat we haven't really talked
about, too, is some people thatovertrain it's too much, too

(47:05):
soon, too fast, and they want to.
You know the process that theyhave.
They want to get fit in a day,and you talked about the just
continuously changing a strategyover and over again because
they didn't get results, but youdidn't even give it the time
that it needed.

Speaker 2 (47:23):
Yep, and when it comes to fitness, it's a longer
time than you think.
Yeah, it's a longer time thanyou think.
I like to do my programs.
I have one program that is aneight-week cycle where the
workouts are exactly the samefor eight weeks.
Right, and it's like look, butpeople love it because they
start week one and they do allthese exercises they may have

(47:44):
never done before and they'relike I don't know how to figure
out how to do it.
They got the weights and thenthe next week they're a little
bit better at the exercise, theweight can go up a little bit.
Then they get to a point wherethey're the mind work they have
to do to understand the movementhas kicked in, they're used to
the exercises.
Then they can really startputting on the weight and then
they're taxing their muscles,they're really feeling it.

(48:04):
So usually it's one to week.
Week one to week four is themfiguring it out, and then by the
time they get to week eight,the weight has increased so much
compared to that first week.
It's like like holy crap youknow, you know, and then we
moved to something else.
So you know, six, eight, 10, 12weeks is a good amount of time
to work with a program.
Uh, to see, hey, is thisworking for me or not?

Speaker 1 (48:28):
I've always.
I've heard a couple ofdifferent ways of saying it, but
you know, variety is good.
Like you want some variety inthat that accessory work, but at
the same time like looking atvariety as like a little bit of
a side dish, like don't get awayfrom the main course, stick
with those bigger lifts or stickwith whatever that program
might be and then sprinkle thosein.

(48:49):
But you know, are you going tohave the side dish and only the
side dish?

Speaker 2 (48:52):
Yeah, I would.
I would say, actually, thatvariety should be.
Any well-formulated program isgoing to have variety.
It's where we get in in, stuckis in the random yes, right.
So you need variety because ourbody does a whole bunch of
different things and we need tobe able to train for we need to

(49:14):
be able to perform all of thosedifferent things.
Um, where we get stuck is Idon't feel like this today, I'm
going to go do that instead.
That's where we get stuck.
Now we're completely screwingthings up because, for anybody
that doesn't understand, when weprogram exercise, we program
workouts in a let's say, in aweek, I'm expecting a certain

(49:35):
amount of stimulus on this dayand then a certain amount of
recovery on this day, based onthe specific things I'm having
you work.
If you go do something else,you're messing up the entire
flow of stimulus and recoveryand the focus of what we're
trying to do.
So that's where I get thisquestion.
All the time I'm following suchand such a program.

(49:56):
If I join you, do I need tofollow your program?
Yeah, can't do both.
Yeah, you can't do both, and Idon't know what they're doing in
that other program.
So I would prefer you to do myprogram if you're going to work
with me.
Yes, so that kind of stuff.

Speaker 1 (50:13):
And also, you know, and having this overarching
theme of programming is alsolike taking the things out that
you want them to get good at,you know, like in order for them
to do that thing better.
I'm a you know, a kettlebellguy.
I'm a big advocate ofkettlebells and you know I've
had people that I've worked withand I've backed out like I want

(50:36):
to get my deadlift up and this,that or the other, and it's
like all right, actually backthem off of deadlift to to focus
more time on learning a swingand how to swing properly.
And lo and behold, they haven'treally deadlifted in the you
know four to eight weeks andthey pick up the bar and they're
like holy shit, like carry overis a thing you know, it's

(50:57):
purposeful.

Speaker 2 (50:58):
Yeah, I call it, I call it transferability, yeah,
and I cover that in the book aswell.
It's, it's a key aspect inunderstanding the movement
patterns.
And you know, there's this,this idea I'm glad you said that
, because there's this idea I'vebeen playing around with I
don't know if there's anotherterm that exists in exercise
science, but I'm it's.
The idea is what I'm callingtargeted inefficiencies.

(51:19):
Targeted inefficiencies and theidea that have you ever heard
the phrase?
The magic is in the movement?
Yes, so I believe that wascoined by Greg Glassman, the
founder of CrossFit, and theidea being that if you improve a
movement or an exerciseproperly, if you scale it

(51:40):
properly and progress itproperly and teach the technique
properly, the movement itselfwill improve the imbalances and
deficiencies, as opposed totraditional like NASM or NSCA
protocols and methods where it'slike, oh, if someone has a
balance issue in their right legor something, a unilateral

(52:02):
something with their hip, we'regoing to do individual,
unilateral work and BOSU ballwork and all these individual
things to fix that one thing.
Well, why do I need to do that?
If you have an imbalance, it'sbecause you don't know how to
squat right and you've neverdone it right.
So if I properly scale, don'tknow how to squat right and
you've never done it right.
So if I properly scale andteach you how to squat with no

(52:24):
weight, maybe with limitedmovement, focusing on going slow
and controlling your body, Ican progress you from a body
weight half squat to squatting300 pounds and by the time you
get to 300 pounds you're notgoing to have a deficiency
anymore, you're not going tohave an imbalance.
So the idea that when we'retalking about training

(52:47):
functional movement, thetargeted inefficiency is where
the focus of technique fixes theoverall movement right.
So wherever that chain is.
So when you talk about adeadlift, somebody may be
deadlifting and it may be theirhip position that they don't
know how to fix.
It may be they don't know howto brace properly.

(53:08):
It may be they don't know howto activate their lats and pull
the bar in.
It may be that they want todrive through their toes.
There's 18 different thingsthat could be wrong with the way
that they're doing it.
But if we focus on let's nothave them deadlift and let's
just teach them.
You know, I like what you'redoing, like with the kettlebells
.
The kettlebell is so similar inmovement pattern to the

(53:29):
deadlift and the muscleactivation just because the
kettlebell is doing somethingdifferent than a bar is.
You're teaching the movementpattern, the functional movement
, in a way that strengthens theentire chain and fixes whatever
that targeted inefficiency isRight.
So you're targeting the thingthat's wrong by fixing the whole
.
It's very much like what I'mtalking about with nutrition.

(53:50):
Yeah, stop looking at themechanism, stop looking at the
small thing that needs to befixed.
Make the whole thing workbetter, yeah.
And then guess what?
The whole thing works better,right.

Speaker 1 (54:03):
So yeah.

Speaker 2 (54:03):
I like that.

Speaker 1 (54:04):
With the cause.
I do a lot of my certificationsthrough strong first, and the
one of the things PavelTessaline, he, he, it's not as
nicely put as you put it, I'venever been able to say his last
name, tessaline.
I think it's Tessaline,tessaline, I think that's it.
I could be wrong.
Don't tell him.
Sorry, pavel, but they call itthe what the heck effect.

(54:28):
It's like in my manual.
It's literally just called thewhat the heck effect.
Okay, and just based off oflike the stimulus that they can
kind of like scientificallytracks, like how the stimulus
relates to the muscle fibers andthen why other things are
carried over and why you getstronger in other areas, do
bottoms up pressing, like whatyou do with the kettlebell, the

(54:51):
bottoms up pressing, oh my God,that's works so much.
Yeah, it works all in yourwhole shoulder capsule and
everything else.
And like getting perfectinglike a kettlebell snatch, like
my when I got, because thevertical, the hip hinging of
snatching is a little differentthan the hip pitch of swinging
and so there's a difference andfor and I don't do box jump, I

(55:11):
want to start jumping more.
I'm like in my mind I'm likeI'm getting a little.
I'm about to turn 36, I'mgetting a little.
I'm like.
I'm like I don't jump enough.

Speaker 2 (55:18):
You don't, you need to jump, you need, I need to
jump more, yeah, and I haven'tbeen jumping All right, I'm
going to set a, I'm going togive you a goal.
Yeah, all right.
I'm 52 years old.
My max jump is 43 inches.

Speaker 1 (55:32):
How tall are you?
Three quarters on a good day.
But I'll try to get up thereokay.
But but I wanted I'm.
I've started to jump more and Ihaven't box jumped a ton in a
long time.
But I mean, I've been swingingforever and I'm like holy shit,
like I could.
Actually I'm, I'm pretty good.
I'm not bad at jumping as muchas I thought I was gonna do it,
but I want to get better at it,doing some like more dynamic

(55:57):
movements, because I don't wantto lose that.
I take that for granted as,being a former athlete, like I'm
still going to have it.
I gotta keep doing those things.
And I I get too again.
I get too focused on like how'smy you know single arm press or
military whatever, but I'm notreally focused on you know how
am I moving and making me surethat all aspects of my like body

(56:19):
are resilient, like jumping offof something or falling down or
whatever.

Speaker 2 (56:23):
So yeah, I mean it's a good you know, it's a good
habit to do that kind of workPlus some plyometric work.
So I mean there's differentstuff for most people, I think.
Doing some box jumps or evenbroad jumps, right, how do I
scale, but I don't, I'm afraidof jumping high jumps, or even
broad jumps right, how do Iscale, but I don't, I'm afraid
of jumping high.
Okay, to jump far?
Yeah, do a broad jump.
This is basically the samething.
It's good enough for theaverage person.

(56:44):
You know, take a day sometime.
How far can I jump?

Speaker 1 (56:48):
try five or six times and then try it again next week
, and try it again next week andsee if it, if it, gets better,
you know it doesn't have to be amain thing, it's just it's good
, it's good, it's it's great towork in Yep, great to work in uh
, any anything else coming upfor you?
I know the book, or twoquestions.
I know the book's coming out.
The other question is will itbe available on all?

(57:08):
I did purchase it already.
Yes, I know it's coming out inSeptember.

Speaker 2 (57:12):
Yeah, I'm actually emailing the guy that I was
supposed to get all the files toupload to Audible yesterday and
I didn't get them.
So I will be emailing the guytoday saying, hey, where's my
files?
So I'd like to get them in andget them approved and everything
set up in Audible so that itcan go live on Audible on the
3rd of September when everythingelse goes live.

(57:34):
So that is the intent.
If it doesn't happen right then, then shortly after September
3rd everything will be availableon Audible, awesome.

Speaker 1 (57:43):
So September 3rd is going to be the release date.
Body confident anything elsecoming up or another book in the
process.

Speaker 2 (57:51):
I mean, I've got, like I said.
I've got, I don't know, eightor nine books on the list of
things that I'd like to puttogether.
Coach Natalie and I actuallyhave.
We have an idea for a book thatwe might want to do together.
That may be next, but we'll seehow that goes.

Speaker 1 (58:06):
Yeah, Couples that live together stay together.

Speaker 2 (58:11):
No, something more along the lines of telling some
stories, telling stories aboutpeople.
So we'll see how it goes.

Speaker 1 (58:18):
Amazing.
Well, coach Bronson, it's alsoalways a pleasure.
I can't wait to you know, readthe book and then I'm gonna put
in the show notes for thereaders and listeners to you
know.
Click on and get access toAwesome.
Appreciate it, man.
Thanks, cool, all right.
Thanks for everybody listeningto another episode of the Primal
Foundations podcast.
Thank you all for joining us.
If you enjoyed this episode,don't forget to subscribe, like

(58:40):
and share.
See you all next time on thePrimal Foundations podcast.