May 13, 2025 • 43 mins
Queue Points takes a rhythmic detour from music history to explore the science of wellness with special guest Johnny Dickson of "No Lab Coat Required." In this enlightening conversation, Johnny breaks down complex health concepts into accessible insights about nutrition, fitness, and sustainable lifestyle changes. As Black men navigate cultural food traditions, economic barriers, and conflicting health information, Johnny offers practical strategies for making healthier choices without sacrificing joy or cultural connection. Just as Queue Points drops the needle on Black music history, this episode drops knowledge on how Black men can compose a healthier future through informed, balanced choices.
Johnny Dickson Bio
If you give it some thought, what one knows of their health is nearly all anecdote. The daily health choices we make come down to things we’ve “heard” or from the influence of marketing. In order to know true health, science must be done. The problem: science is complicated and exclusive (and a little snobby). No Lab Coat Required is changing that. Serving as the bridge between the world of academia and the public, we break down topics in a way that allows for ample understanding and application in the real world. Upholding integrity and sincerity in research and communication, and having fun.We're a 501(c)(3) non-profit. Education is our end goal.
The host, Johnny Cole Dickson, holds a Bachelor of kinesiology and nutrition and is currently prepping for PhD studies in Anatomy and Cell Biology! For a snack, he enjoys peanuts, unsalted.
Follow No Lab Coat Required
YouTube: https://youtube.com/@nolabcoatrequired
Instagram: https://instagram.com/nolabcoatrequired
Chapter Markers
00:00:00 - Intro Theme
00:00:16 - Introduction and Welcome
00:01:03 - Introducing Special Guest Johnny Dickson
00:01:53 - The Origin of 'No Lab Coat Required'
00:09:04 - Understanding Sugar and Its Impact
00:12:50 - Balancing Diet Without Feeling Restricted
00:19:24 - Balancing Budget and Nutrition
00:20:11 - The Cost of Healthy Eating
00:20:45 - Community Initiatives for Food Security
00:21:39 - Making Healthier Choices
00:23:20 - The Joy of Cooking
00:25:08 - Realistic Workout Strategies
00:32:20 - Choosing the Right Trainer
00:35:23 - Empowering the Black Community
00:39:10 - Conclusion and Final Thoughts
00:42:42 - Outro Theme
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Greetings and welcome toanother episode of Queue Points Podcast.
I am DJ Sir Daniel and my.
(00:22):
Name is Jay Ray, sometimesknown by my government as Johnnie
Ray Kornegay III. And SirDaniel, for the first time in Queue
Points history, I am not theonly Johnny on the show.
That's correct. Queue PointsPodcast is the podcast dropping the
needle on black music history.And it's so funny. Before we get
to our special guest, Jray, Iwas running up and down these steps
(00:42):
trying to get ready for thisrecording. And needless to say, by
the time I got here to thesituated in front of the camera,
I was a little winded. And asI get closer to 50, that happens
a lot more. These joints ain'twhat they used to be and there is
a reason for all of that andthere is a way that we can combat
(01:03):
those things. And our specialguest is going to talk to us about
that and some more factsregarding our health.
Absolutely. So without furtherado, we are going to welcome to the
show. We are so happy to havehim here. Johnny Dixon from no Lab
Coat Required. Welcome toQueue Points.
(01:23):
Thank you. Thank you so muchfor the warm welcome. I'm excited
to be here and chop it up withyou guys.
Thank you. Thank you, man.Yes. I'm a huge fan of your channel.
We love it over here on QueuePoints. You teach us so much. You're
like a legit scientist andteaching us sciency things. So, yeah,
let's jump into some of thethings and helping us deal with some
(01:44):
stuff, I think.
Yeah, here to help. Here toteach. The nail right on the head.
I love to teach.
So, Johnny, let's. Let's justget right to it. Johnny, why no Lab
coat Required? What's the.What was the science behind the name?
And what gap in healtheducation do you think it fills especially
for the black community?
(02:06):
Oh, man. Well, the shortanswer is it came to me in the shower.
That's when our best ideascome. That's where the title came
from. That's the short answer.And the way I kind of leaned into
or I guess arrived to thatpoint of like, oh, that'll be the
title is really came fromthis. Want to share what I was learning
over time. So in 2018, I took,I almost want to say, a gap year
(02:29):
from life. I chose to reallyfocus on myself. I chose to really
hone in on what was my ownpassion, trying to find myself. And
in this time, I'd read booksand I'd gravitate toward books on
nutrition, books on exercise,books on Sleep. Um, and as I read
these books, there is a ton ofmisconceptions that become unraveled.
(02:54):
And you learn these things.You have all of these, aha moments
like, oh, my gosh, I neverknew this, or this makes so much
sense about, I don't know,cholesterol or. And you start to
piece these things together.And for me, I love the body. So piecing
these things together was likesolving a puzzle. That euphoric end,
when you finally put that lastpuzzle piece in, I'd get that one
(03:15):
over and over when I readthese books and make these connections.
And needless to say, it feltreally good to learn. And I began
putting out content on what Iwas coming across. Like, hey, this
is actually what's takingplace when you consume seed oils.
Or, this is what's takingplace with your insulin when you
eat this donut. And I loveteaching about the body and putting
(03:37):
content out. And one of thethings that you will learn about
the world of academia, whichis where science comes from, is that
it is exclusive and it's alittle snobby, and it's just not
for the layman. So what I didcoming in as a young kid, basically,
and, you know, don't have theregular, you know, old white man,
(04:01):
a lab coat image, and I don'thave a lab coat. I. I got one degree.
It's. It's. It's in the right.It's in exercise science. And I started
teaching about these things,and it landed on me in the shower.
This will be no LabCorprequired. This is how we bridge the
world of academia with thelayman. So that's how I came to be.
Well, your lab code is coming.Johnny, you say that right now. Your
(04:24):
lab code is coming. We claimthat right now.
Yes. Yo. So one of the thingsI will tell you, one of the things
that kind of got me to yourvideo. Sir Daniel knows this, but
I'm a caregiver for myparents, and I'm always looking for
(04:44):
interesting information about,you know, the things that, you know,
impact them and us generally.And one of the videos that led me
over there was that insulin.When you started talking about insulin,
and it involved diabetes and,like, all of this stuff. So I want
to just jump into that becauseit's really interesting. So diabetes
disproportionately infectsfolks of color, in particular, black
(05:04):
and brown folks. Right? Youtalked about lifestyle, like, lifestyle
choices, but really digginginto sugar. You talk about sugar
in this interesting way as,like, you know, the menace, right,
that jumps in. So I want tojust ask you what are. What's something
important that we need to knowabout sugar and our intake of it,
(05:26):
and what are some steps thatwe can take to kind of mitigate our
sugar intake from your perspective?
Absolutely. Absolutely. Sugarman, it is. It is sneaky. I love
talking about it because itjust likes to float under the radar
when it comes to sugar. If Igo on and I talk for six more hours
on this pot on this podcast,the number one thing I'd want to
(05:49):
be taken away is proactivity.If there's something that we want
to be proactive about, it issugar intake. It is something that
we intake in elusive amounts.Like, where did we even get all of
this sugar from? Right. Soit's. It. It is the only thing you
got to be careful with sayingwords like only when it comes to
(06:10):
science. But for the sake ofit, it really is one of the most
dangerous molecules whenconsumed in accents. It's the only
thing that can just absolutelyslash your biology. It does not care
who you are, what yourbackground is, your skin color. It's
like, hey, we're gonna do whatwe want here. So that's why I like
talking about it in thatsense, because you. You can characterize
it. Now, is it inherentlyevil? Absolutely not. But when we
(06:32):
talk about diabetes, but wehave to talk about where does that
come from? And it doesn'tstart when you're 40, when you're
50, when you're 60, it startswhen you're younger than me, when
you're a teenager. So it's abig thing that regardless of where
you are, you kind of want tohop on immediately. So that's why
I talk about it andcharacterize it in such an interesting
(06:54):
way. So sugar is like this.Let's start top level carbohydrates.
So when we talk aboutcarbohydrates, we can put a lot of
things under that umbrella. Wecan put potatoes under there, starchy
foods, potatoes. We could putrice. We could put pasta. And then
there are the more obvious,blatant forms of sugar intake to
(07:16):
buy brownies, which is mypersonal favorite. And you have candy,
you know. But then there's theelusive forms, which the most elusive
form is, I'd say, is juice,which is one of those certified fatteners,
because, sure, it's the sugarfrom a fruit, but what we're doing
is we're extracting basicallythe sugar only from the fruit, which
(07:38):
the body expects us to consumein tangent, because it comes with
fiber, and it'll have a Morebalanced impact on our blood sugar.
So when we consume that, that,that sugar from just that fruit and
it comes in a form of juiceand it ends up having the same impact
as a jolly rancher, right? Afew jolly ranchers at that. And,
and that's when the sugarreally starts to pile in. So when
(07:58):
I say it's elusive, that'swhat I mean. It'll sneak up on you.
So when it comes to actionsteps, proactivity is more so the
attitude that we have toadapt. And I would say there's, there's
a few things. The first thingI'd say is we have to be able to
measure to some degree, right?And that's what gets measured, gets
(08:21):
improved. And when it comes tomeasuring our food, you can get really
in the weeds of it. You canget really granular and become a
task. I don't want that tohappen because that's just not sustainable.
So when it comes to actuallydoing something that could be sustained,
it's like, what does thisactually look like? Because the average
person that goes to make anattempt and change their diet, they're
going to say, you know what,I'm done with bread. And that's a
(08:44):
good start, that's a decentstart. But you end up probably not
eating bread for at most 36hours. And then you see some bread
that somebody brought in,you're like, I mean, I wouldn't.
Well, for 36 hours, right?There's no parameters set up. So
there has to be an end goaland there has to be a way to track
your progress. I lovechallenges. So this is something
(09:06):
where it's like, well,challenges, I don't know, I mean,
I just do this thing for sixweeks and then I have to get off.
Well, no, in a challenge youreally do it. It has a great result
at the end. But what'simportant, what's cool about a challenge
is that you get to understandwhere your weaknesses are. And, and
that leads me to my thirdrule. Restriction doesn't get us
where we want because it's notsustainable. We get a bad attitude,
(09:27):
we're told we can't havesomething. So the thing I want to,
to, you know, put exclamationpoint on is permission under conditions.
And this is the idea that Ican have my two pack brownies, but
maybe just twice a month. Andthis and this then allows me to say,
hey man, I'm on point with thegym, I'm on point with this and this
(09:47):
and this. But I get to rewardmyself twice a month with my Brownies.
And it's less of like no, andit's more of a condition where you
say yes under X condition.Right. If. If we make it mathematical
or whatever. But I think thoseare the, really the, the core tenets
to being able to set us up forsuccess in terms of action steps
to avoid sugar. So real quickrecap. You gotta have proactivity.
(10:11):
You gotta be serious about it.How bad do you want it? Right? And
then don't make it so hard onyourself. You go ahead and measure
a couple things you need, youneed a target date and you need to
be able to track how you'redoing, whatever that looks like for,
for every person. If I'mgetting really specific, I have this
app, it's called Day since.And it just tells you the last day
you did X, whatever bad habitsyou want to put on there. You could
(10:31):
put it. And it'll tell youit's been eight days since you ate
sugar and informed two bybrownies. Right. And then permission
under conditions would be thethird thing I'd say, which the beauty
of this framework I'm going tocall it is that it can really be
changed based on theindividual. So if that resonates
with anybody, hopefully itresonates with the listeners. But
I think that, I think thatreally starts up here in the attitude
(10:54):
and then it kind of, it playsout in a practical way, so where
you'll be able to navigatethat elusive sugary world.
See, Johnny, right now you arejust speaking to my soul because
everything you've mentioned,like getting an attitude, there have
been times where I legit willbe watching something on television
(11:15):
and there'll be like a millionexperts telling you, well, you can't
eat this now because expertsbelieve that this was going to lead
to your leg dropping off. Andwell, if you eaten now, what you
need to do in order to lose£50 is you need to start eating more
of this. And so after a while,especially somebody that, like me,
that has dealt with weightissues for the majority of their
(11:37):
life and is trying to dothings to make subtle changes. And
I love what you said aboutputting things in context and, you
know, giving yourself anaction plan, giving yourself a. A
buy, a buy or a to date ofthings to happen and things to. And
to then renegotiate or, orjust check where you are, because
(11:59):
that, I think that is veryhelpful. But I gotta tell you, there's
a lot of noise out there.There's a lot of people telling you,
you know, giving you, sayingthat you should eat this and if you're
not eating, if you're notgulping down two teaspoons of flaxseed
oil a day and you know,you're, you're not living right and
(12:21):
there's just so muchinformation. Everybody's an expert,
Johnny. Everybody is trying toget us to, to, to, to, to buy into
and literally buy into sometype of, for lifestyle change, whether
it's a diet or exercising,working out. And we're going to get
(12:42):
into, and I want to talk toyou about the trainers or the trainer,
the trainer culture that wehave now. You know, someone like
me and I know there's plentyof us out there that are trying to
find a balance, which I thinkis the, the correct word that we
should be using or that weshould be applying to our lives and
how we eat. But then we'vegot, we're looking for that balance.
(13:07):
But then where's the joy? Youknow, where's the joy in eating?
Because, because you havesome, there's some super healthy
people and you see whatthey're eating and they'll tell you
straight up. People have toldme. So there's straight up people
that were like, oh, I don'teat because I enjoy it. I just eat
to fuel my body, you know, youknow that gym bro? Oh, I just eat
(13:30):
to feel my body. I don't careabout how things taste and blah,
blah, blah. But then that's asmall majority of people. What about
the rest of us? That for allintents and purposes, food is at
the center of all ourcelebrations. We talk about it, we
talk about it daily. When youget to work, you talk to your, you
(13:52):
lean over to your, to yourcubicle mate and say, what we doing
for lunch? And then, and thenon social media we've got all these
influencers that are, youknow, doing the ASMR and tapping
their fingers all over all thefood ingredients as they chop up
stuff and make food all thetime. We're not escaping from food.
(14:14):
So I guess, how do, where'sthe joy? What are we, where's the
joy in eating nowadays? Andthen, and how do we incorporate changes
in our diets to protect ourhealth without feeling restricted?
Overly restricted?
Wow. Yeah. Where, where is thejoy? So I, I am a, I, I, I, I still
(14:37):
am by trade a fitnessinstructor. I don't do it as much.
YouTube is really the mainbook of what I do every day. But
if my old boss calls me in andsay, hey, come coach a class, I'll
happily do so. So I've dealtwith Hundreds and hundreds of people
right here in Chicago that aretrying to figure out like, hey, is
it a diet? It is a lifestyle.What is it? What can we do? Hey,
(14:59):
calm down. First thing we needto understand is that this is a shared
uphill battle. We all have acommon adversary and that is convenience.
We all know that on our wayfrom home, from work, our way to
home, from work, we're goingto pass 6 minimum tempting fast food
restaurants where we could beserved food out of a brick wall.
(15:21):
And we're gonna want to dothat and think about the steps it
takes. It's, it's, it's, it's,it doesn't take many steps at all.
Convenience is the modern dayadversary. And for modern day adversaries,
we need modern day weapons.You're not going to take a club and
a stick to World War Three.You're just not gonna, you're gonna
(15:42):
get squashed. So what are someof those modern day weapons that
we can actually implement? Iwant to say one of the things that
I have to do is almost, itsucks, but it does take a little
bit of mental gymnastics. Youhave to relearn that good. That good
(16:08):
is not necessarily synonymouswith unhealthy. So a lot of times
we have these foods that wereally enjoy. Let's, let's keep it
in house. Collard greens, soulfood. We just say it's not it. So
collard greens, there's no waythis is healthy. Look what we're
putting in it. But actually ifwe zoom out and we look at it again,
(16:33):
depending on where we'recooking it with, right? Let's just
say butter. Let's say we'readd some to some, some ham fat or
whatever the case is, right?And we, and we're talking about a
collard green. We're talkingabout a vegetable that is slow cooked
and it's already nutritiousbecause the black hand has touched
it and prepared it. Does notmake it unhealthy as a final product.
It just means we prepared it.I can stand up for collard greens.
(16:56):
I can't stand up for the Macand cheese, though. I'm not going
to try to do that.
Okay, Johnny, what we're notgoing to have you do is coming over
here.
It was nice, it was nicemeeting you, telling us. No, go ahead,
go ahead, go ahead. It's oneof those hard truths. Go ahead.
It's one of those hard truths.But I do want us to exercise the
freedom. Like, no, let's putour foot in this. But let's use the
(17:19):
right ingredients, and itisn't bad. So let's talk about sodium,
for one example. The food thatwe cook probably isn't bad when it's
just the food that we cook.But when we've cooked just like once
a month and everything else isbasically takeout, we are disproportionately
taking in a crazy amount ofsodium. For example, if we zoom in
(17:40):
on sodium, which, again, isnot inherently bad, but we keep retorting,
resorting to this balanceword. If you looked at the ingredients
list of all the processedfoods or takeout food, the sodium
is in copious amounts. Whenyou go to buy a potato, guess how
much sodium is in it. Zeromilligrams. Right? Guess how much
(18:00):
sodium is in a strawberry.Zero milligrams. Guess how many.
How much sodium is in atomato? 5 milligrams. So when we
talk about starting with foodsthat are whole foods, we're talking
about foods that have next tozero sodium. It's only when we want
to add our sodium is where weactually start to make the difference.
(18:21):
So we add our sodium and welike, oh, we shouldn't be adding
all this salt. But no, it'snot really the salt that you're adding.
It's the fact that four out offive days of the business, of the
business week, we were eatingprocessed foods for multiple meals.
And that adds up that. Thatbasically is. Is. Is. Is the bottom
line. So we all have an uphillbattle. I was just out this last
weekend, and I'm like, y' allgoing out for. For burgers? Like,
(18:47):
where at can I smell lettuce?Like, so it's. It's tough. It's tough.
You standing over here in thecorner like, man, y' all.
Real quick. I want to stop youreal quick, Johnny, and throw in
another caveat. It's nosecret. We are. I'm so tired of hearing
(19:08):
about it, but we're in tariffseason. And things that. That really,
really affect how we eat nowis going to be the price of food.
And so some people might feellike it's simpler. And I know it's
a trap. It's definitely adeath trap. Those value meals might
be a little more affordable tosomebody who's already living on
(19:29):
a very strict budget. Whereasif I want to go down and get some
organic vegetables and fruitsand things that are better for me,
I have to make a choice now onhow much am I going to spend in order
to eat. I can either satiatemy hunger now and be able to sleep
(19:51):
throughout the night and getup and go to work the next day or
I'm going to spend a littlebit more and you know, hopefully
prolong my life down the end.You know, those are things that speak
to that, speak to thosedecisions that people are having,
are definitely having to makethese days.
Yeah. So I'll couple this inwith the question you asked earlier.
(20:13):
It's like, where's the joy? Igotta not only does it take an uphill
battle to eat healthy, but itcost how much? Eggs are several hundred
dollars per cart right now, John.
So as a person who loves eggs,I be over it.
I'm right there with you. I,I, I've never questioned if I should
pick eggs up or not, but nowit's an actual question. I don't
(20:34):
know if this is worth themoney right now. So it sucks. And
one thing I'm not going to dois come on here on the Cute Points
podcast and act like there isa legitimate convenient answer for
everything. I think that whenit comes to some of us that are disadvantaged
economically and we're in theinner city and we're surrounded by
fast food and stuff costs andwe can't necessarily afford it, it
(20:57):
does take the helping hand ofsome. So we're in Chicago, we have
a non profit program calledDion Chicago Dream. And this brother
is doing some good work. He isliterally increasing food security
by going out and setting updistribution channels to just literally
give people fresh food. Thoseof us on the south side of Chicago,
(21:20):
black and brown skin, right,that are in Inglewood, that live
in what we call a food desert,just not the same access to grocery
stores as, as other parts ofthe nation. So we need stuff like
that. Right. Because it, itreally is an unfortunate reality
of the world that we live in.Stuff is going to cost. Now what
I will say is that it's goingto cost and it's really going to
(21:47):
depend on asking yourself thisone question which helped me kind
of with my mental gymnasticsand that is, is this worth it? You
have to walk into the grocerystore and look at blueberries versus
the blueberry fudge filledgranola bill, process a granola bar
like processed, you know,fruits snack and say like, is this
(22:10):
blueberry worth it? And if youdon't have a strong enough why you're
going to fall every time.You're going to fall every time,
right? And there's in seasonswhere my why is so strong? It's like
you can't get me to eat amorsel of processed food. And there's
some times Where I'm like,it's going to be the blueberry filling
this time around. I don't knowabout kidding. It really does come
down to. Because if we. If wewant to talk about the economic side
(22:30):
of it, because I do thinkprice discourages us, but I also
do think we come up with somelegitimate excuses to just get what
we want. So I do think it doestake a little bit of. Again, it's
proactivity, but it's also asaying like, okay, let's talk economically.
What are some swaps I canactually realistically make? Because
vegetables are actually thecheapest food group. Vegetables per
(22:53):
se. Fruits are a little bitmore on the high side, but vegetables
are actually the cheapest foodgroup, right? So we do have some
serious unfortunate economicthings taking place. But you have
to be able to look at a foodand ask yourself that question, like,
is this worth it? Now, where'sthe fun in this is? Again, it kind
of comes back down to twothings can be true, right? This can
be good and it can be healthy,right? Just because I cook and I
(23:16):
prepare it doesn't mean it'sbad. It's just about using the right
ingredients, right? Our foodis information, right? Our ingredients
is information. We bring allthese things together and we make
our meals. The best way I canput it is from farm to plate. Who
has more influence over yourmeal, you or the food industry? If
(23:37):
it's the food industry, you'regoing to get a lot of salt, a lot
of sugar, and a lot of seedoils, right? And if it's you, even
if it's on the sweeter side,even if it is, you know, it's not
a hot and ready meal. But youwant to do hamburger help. It has
some carbs. You may want to doa little cheese in there or whatever.
You're probably better off,right, Starting that off from scratch
than getting it picked up. Andthat. And that. If that empowers
(23:59):
you at all, it is really thatyou having the most influence is
one of the most advantageousthings that you can do when it comes
to preparing your food.
So Sir Daniel knows this aboutme, Johnny. But just sharing. I love
to cook. And my favorite. Andlet me tell you what gets me every
time. And I'm going to tell y'all, I love having a pretty plate.
(24:23):
Johnny Cornegade loves him apretty plate of food that I done
got up in that kitchen andwhipped up that's got colors. I literally
cook based on what colors areon the plate. So you not gonna catch
me with A brown plate. I. No,I am gonna have a mixture of things.
(24:45):
It's gonna be some reds andsome yellows and some greens, you
know, so that's a tip that Ialways use. Like yo shop for what
that plate gonna look like atthe end.
I like that, I like that.
Make sure them colors likegonna make you, gonna make you do
something. I can sit, I can.I'm gonna put some pictures up as
it relates to this. But. Okay,let's get into. We have a few more
(25:05):
things we want to cover withyou real quick.
Awesome.
So Johnny, you mentioned thisalready. You worked in the fitness
industry. Working out is, canbe a challenge. Right. For a lot
of reasons. People will citelack of time and I get it. It's real.
(25:26):
Right. You know what I'msaying? In some instances. But I
also, I'mma use an Istatement. I always feel better after
I've worked out. So myfavorite actually workouts to do
are typically outside. At mybig size and my big age, I love a
walk, a long walk though Icould regularly do five to seven
(25:46):
miles. You know what I'msaying? Just walking. I love it.
Right. But there's barriersthat get in the way. So what are
a couple realistic workoutstrategies that you have found that
might work well for folks?
Oh man, Absolutely. So that'sa loaded question. So, you know,
(26:09):
I got tossed into the fitnessworld, right, coming out of college
and I got a sense of what itwas to coach people that are looking
to better their lifestylethrough fitness through group training.
So I, I get on a, a lot ofcalls prior to people joining the
gym just to see, okay, likewhat tier do you want to join, what
program do you want to getinto? And you'd get the reasons why
they can't join more oftenthan not. And over 85% of the time
(26:35):
it's time related. And that islegit if you are a single mom, right.
And you, you, you want thatbody. When you look in the mirror,
you don't, you don't likethat. You want something different
and you want to make thatchange. You get on the call and you're
hopeful, but then you're facedwith reality. Like, hey, got a couple
kids, they got to get back andforth to school, you got to prepare
meals. That's a hard and harshreality. But does that mean that
(26:58):
you have no options?Absolutely not. Absolutely not. So
I'd be happy to empower thatcrowd, but then also speak a little
bit to that, to that timefactor as well to. Because one of
the most practical Things thatI used to tell some of the clients
is, hey, let's audit it, let'saudit the time, right? And let's
see if there are any placeswhere you can find 30, 45 at the
(27:22):
most, 50 minutes if you want,if you want to be gung ho, where
can we find somewhere where wecan get in some movement? And I don't
care what the movement lookslike. So let's get into that. I actually
don't go to the gym right now.I work out right here. This is a
door to another room. I go inthere and I just do a home workout.
Because when it comes toworking out, you have to define your
(27:46):
path of least resistancebecause that's where we're going
to naturally gravitate to.You're not going to want to do anything
that has a ton of resistance,Right. So if you are a gym person,
you have to make going to thegym extremely easy for yourself.
You have to get the gymclothes out. Yes. You got to do the
tried and true advice ofgetting the shoes out before, Right.
Like that stuff actuallyworks. But it won't work if you have
(28:07):
not defined your why strongenough. If it's one of those willy
nilly things like, you know, Iwant to get a better body, it may
work for a week, but it justwon't work long term. So when it
comes to that, that, thatmother, that, you know, a single
mother or even, even you, J.Ray, it's like what, what can we
do to get into the gym or to,to make sure we're moving consistently
(28:31):
or to be able to take a longwalk when there are these realistic
barriers. So number one woulddefinitely be to define that why.
Number two would be to auditthat time and bit of sacrifice. Right.
At the end of the day we aretalking about, this whole conversation
has been about what an uphillbattle, right? This is learning and
teaching ourselves, almostrelearning. How can we wire our brains
(28:53):
in a way to say actually thisis the better choice and I'm going
to execute on that betterchoice. Right. So, so, so that is,
that is really what I'd sayand I guess if I could speak about
myself what I found that worksextremely well. And I don't want
to, and I don't want toprescribe this as if this is just
(29:14):
going to work for everybody.But what I found that keeps me going
to this room next door behindme is that I have a killer routine.
And if I don't have a routine,I'm not going. No, no push ups no.
No squats today. No kettlebellmotions. None of that. And it starts
with my domino habit, whichfor me is waking up on time. If I
(29:37):
don't wake up on time,everything else kind of falls into
play. We all have a dominohabit for somebody. They may be going
to sleep on time for somebody.Maybe. Did I get XYZ activity? Right?
And if it's kind of like, ifthat habit falls, the rest of the
healthy habits just all kindof fall. Right. So for me, that domino
habit is getting up in themorning. And I find defining that
routine makes all thedifference for me. And I think. I
(30:00):
think that's practical. Whatdo you guys think? Do you think that's
helpful?
It's. Again, you. Youpreaching right now, Pastor Johnny.
The. I would. I would throw inthere. Probably a good playlist would
help out with that as well,because we are Queue Points. So we
got to throw that in. We gotto throw that in.
Good playlist works. Banging.
(30:21):
Yeah. Oh, yeah. I think. Ithink, again, if we're talking about
hacking the brain, this may ormay not work, but I actually intentionally,
like, diminish the amount ofmusic I listen to throughout the
day. That way, when it comesto working out, I'm like, oh, I can
look forward because I get tolisten to music. Oh, I haven't listened
to music in six. Like, let'sdo this. Right. So I think that helps,
too. It's. It's exciting. Sothat's a. That's a really good point
(30:43):
there.
Absolutely. Okay, so Imentioned this earlier, so we're
going to get down to get tothis. You, You. You said you got
into the fitness game at anearly age, and as I had mentioned
earlier, fitness, for lack ofa better. Better term, is quite the
hustle these days. There are alot of people who. Who are trainers
(31:10):
who will, you know, get you inthat gym. You have to have a membership
at the gym that they work outat and, you know, and if you buy
my waist trainer while you'reworking out, I'll knock off $20 out
of your session.
It.
Again, more noise, right?There's more noise for people who
(31:31):
are trying to. Who wouldn'tmind going to the gym, like myself.
I like going, but only becausethey have a swimming pool. Swimming
for me is. Is what does it forme. Swimming and. And using the resistance
of water, I think helps me asfar as my strength building and trying
to remain flexible in thosethings. You couldn't. There was a
(31:54):
time, though, you couldn't payme to get out on that floor. Because
that floor, first of all, ifI'm not. If I'm not dealing with
the person who came, whoforgot their headphones and decided
that their little pill speakeris. Is the thing to listen to while
everybody else is trying towork out, and then you have this
person that's got their tripodset up. It's. It's too much. It's
(32:16):
too much. But besides that,let's get back to the trainers. How
do I pick out a trainer that.That is a good one? Because I've
had people I've worked outwith, people who, after I told them
that I have very weak knees,my knees are not that good. After
I've told them my age, theydidn't take any of that into consideration.
(32:36):
They just were just like, no,do this, do this, do this. And, you
know, I could have damagedsomething. I lost some weight, but
I could have damaged some, youknow, hurt myself. Seriously, what
do you. And some. Anybody outthere listening now? What do they
need to do when consideringsomebody, a partner on their workout
(32:57):
journey?
Yeah. Yeah. So one of the. Oneof the interesting phrases and the.
And I want to say the blackcommunity, I don't know how well,
it reaches far out in terms ofjust how it's said or whatever, you
know, realm that it exists orwhatever, but it's church hurt, right?
Black people that go to churchfor a season of time, they get hurt
somehow and then they're outof church. And that. We call that
(33:18):
church hurt. There's trainerhurt, too. Your trainer can scar
you and give you a bad rep.Gives a bad rep to the trainers.
So one of the things I. I feltterrible is if I ever had an inkling
of stepping on somebody's toesand disregarding what their. What
(33:39):
their disadvantages were like,tell me exactly what I need to know,
and I'd feel terrible as acoach or wanting to somehow magically
say, just get over it. Hey,your knees are weak. I don't care.
Do the squats, right. I wasnever that coach, so a lot of my
clients were lucky. But a lotof them also told me, we enjoy you
because you make thesemodifications for us. So let's get
(33:59):
practical. First, if yourcoach isn't willing to make modifications
for you, they probably don'teven know them. First off, if they.
If they do know them, if theydo know them, they're not giving
to you, then they're just ajerk. So find out if your coach at
least knows. And I would. Ifwe're talking practical man, I ask
him on the phone or themeeting or zoom call, whatever it
is. My knees are bad. I mayneed a modification. What would you
(34:22):
do for me? If they can't giveyou a couple modifications. Let's
keep going. Let's. Let's keepgoing down the list of different
trainers because you pick atrainer the same way you pick a therapist.
They say you're supposed todate your therapist and figure out
who's going to work the bestwith me emotionally and psychologically
and all that stuff. It's thesame thing when it comes to. To getting
a trainer. You want somebodywho's going to gel with you. I'm
(34:44):
a happy go, lucky guy. I'msmiling, I'm supportive. A lot of
people are like, I don't likeyou as a coach. You are too happy.
I need to be yo that like adrill sergeant, like some people
want, you know, like rah, rah.You know what I'm saying? And. And
I have that in me, right? Butit's just like some people are just
more intense or whatever, andthat's fine. But again, you pick
what works for you. So ifwe're talking about how, man, first
(35:07):
off, identify where your painpoints are, your weakness, right?
And you say, hey, can youmodify this for me? And if they can't
tell you on the spot, thenthey either don't know or don't care.
Look elsewhere and then findsomeone that you can jail with.
Man. That's a really good tip.
Before we get out of here, Iwant you to specifically speak to
other black men about becauseagain, a lot of. There's a lot of
(35:33):
noise out there telling uswhat we should and shouldn't do and
who we should be, what are.What do you want to change with no
lab coat required? What do youwant to change with the perception
that black men specificallyhave about their health? And because
if we listen to those voices,everything is doom and gloom. You're
going to die of a heart attackor diabetes. And. But then we do
(35:56):
see our peers being taken outby those things. So what do you.
What's. What do you want to dospecifically for people that look
like you?
Johnny, man, Absolutely. Soone of the things that got me that
kind of kicked me off into thehealth science world and world of
academia is the curious pointof how do I not get the. The body
(36:19):
my father has and shout outpops. But.
And that's when it lands arein style, though. Wait a minute.
And that's exactly what itwas. So, you know, I've always been,
you know, the skinny kid, slimkids, Slim kid, but my father is
not skinny. So I'm like,that's. That's where I'm headed.
And then it dawned on me, butI don't want to head there, so what
(36:41):
do I do? And I mean, like a.Like a baby out of the womb. I started
asking the basic questions,what is a carbohydrate? How do you
lose weight? What does thiseven work? Like, and that's when
it kind of all died. It kindof turned into that. That gap year
I took in 2018, and I cameacross another black man. His name
is Sean Stevenson, and he hasa podcast called the Model Health
Show. And he was. He wasreally my inspiration in trying to
(37:04):
understand some of thesemisconceptions and trying to navigate
this world that has just somany voices. So he was my one voice
that I kept talking about,like, I will return to this person
to find out what is the truth.And it worked wonders for me. So
through that, I. I plan to bea Sean Stevenson in my own way. Like,
(37:27):
how can I find people that.How can I inspire people to. To be
the upcoming generation thatstarts to take a. A closer look at
their health? Because thetruth is, we are fighting the same
battle, but that does not meanwe have the same parameters. But
the science is the same. Thescience is the same. That. That's
(37:48):
the bottom line. The scienceis the same. The issue is that we
just got here, right? We justgot here. Like, how long was it?
You know, we just. We just gotthe right to vote. I talked about
it earlier, scientificconsensus, and that takes a long
time to change, and then thattakes a longer time to reach the
public, and that ain'tnecessarily reaching the black people
really, intentionally at all,right? So when we talk about this,
(38:11):
we're talking about a problemof exposure and access. It's not
necessarily that. So what.That's what I mean by the parameters
are different. We just don'tcome across this information as much.
Right? We just. And when wedo, we buy in, right? Like. Like,
what were. What were thethings you guys said you were. You're
drinking because NASA drunk it.
(38:32):
What, Tang?
Yeah. Right.
So it's like Tang was a thing.It's Tang and Kool Aid.
Yeah. Yeah.
I liked you who pay me todrink this stuff now, but go ahead.
Go ahead, Johnny.
Yeah, so. So my. My goalbecause. Because health comes from.
(38:55):
Comes from three things. Itcomes from marketing, it comes from
advertisements, and then itcomes from the I heard system, which
is basically a lot of what welike to roll off of Like I heard
this is. Yeah, good. I heardthis about green juice. I heard this.
I heard that. But what youhave to understand is the. In order
(39:17):
to understand true health,science has to be done. We do have
to do science to understandthe body. The problem is how many
black scientists we got that'sgoing to want to go out and tell
the community how this works,right? So that if you, if we talk
about, if we talk about blackpeople, that is kind of the lane
in which I kind of want to.And to dive into. And I can't really
(39:38):
share it now, but we didincorporate four months ago now as
a nonprofit because we'relooking to do some food security
business out here in Chicagoand kind of. And kind of help out
that food issue, foodinsecurity that we were talking about.
And hopefully I have moretangible things on that coming up.
But that is, you know, we arethe change, right? People like me
(40:01):
and then people that don'treally care about this, they just
want to get the information.I'm cool with that too. You know
what I mean? Like, findsomeone like me that is the nerd
and get, get your stuff fromthem, right? Pick their brain. But
someone has to go out and kindof. And kind of get their grimy little
hands in that exclusive andsnobby world of academia and pull
some stuff out for their community.
(40:22):
Listen, I. It. It's been apleasure. It's been a pleasure meeting
you, Johnny, and to. Andknowing that the future is in. In
your hands and hopefully otherpeople like you and that, you know,
when it comes to our health,like I said, it's just some really.
Just being kinder to ourselvesand, and, and if we take that concept
(40:43):
and you think about what weput in our mouths and, and the way
we move our bodies and justone more time before we get out of
here, please let the viewersand the listeners know how they can
support you. And no lab coat required.
So we have some interestingstuff down coming down the pipeline,
but I would just keep itsimple. The best thing you can do
(41:05):
if you want to support no labcode required, is to go to YouTube.com
backslash@nolabcore required,click the video you want to watch
and watch it start to finish.That's the best way you can support
us right now and what we havecoming up. This was absolute pleasure.
DJ Sir Daniel and Jay Ray, Iappreciate you all so much for this
space and what you guys aredoing as well. I've learned some
(41:26):
things watching you all show,so I'll be sure to tune.
In more awesome, y' all. Solisten, y' all know what to do. Thank
you so much. If you could seeour faces, if you can hear our voices,
make sure that you subscribe.Share the show with your family,
friends, colleagues. If youlove Queue Points, chances are they
will love Queue Points aswell. Well, you can visit our website
at QueuePoints.com there youcan do a ton of stuff, including
(41:47):
watch all of our old episodes.There are over 180 of them that you
can watch. So there's a lot ofreally cool stuff there to check
out. And if you want tosupport the channel, keep the lights
on at Queue Points Land. Shopour store@store.qpoints.com also
check out Qpoints magazine aswell. We appreciate y' all. We love
y' all.
That's right. In this life,what do I always say? You have a
(42:08):
choice. You can either pick upthe needle or let the record play.
I'm DJ Sir Daniel.
My name is J. Ray, y' all.That's Johnny Dixon. No lab coat
required.
And this has been Queue Pointspodcast. Dropping the needle on black
music history. We will see youon the next go round. And now I'm
about to get a shot of humangrowth serum along with some soursop
(42:29):
or that green juice. Flaxseed oil.
Green juice.
I heard.
I heard some kale. Yeah. Mixit all together. And that's all I'm
doing for the next 30 days. Days.
Right.
Peace, y' all. Thank you.
Greetings and welcome toanother episode of Queue Points Podcast.
I am DJ Sir Daniel and my.
(00:22):
Name is Jay Ray, sometimesknown by my government as Johnnie
Ray Kornegay III. And SirDaniel, for the first time in Queue
Points history, I am not theonly Johnny on the show.
That's correct. Queue PointsPodcast is the podcast dropping the
needle on black music history.And it's so funny. Before we get
to our special guest, Jray, Iwas running up and down these steps
(00:42):
trying to get ready for thisrecording. And needless to say, by
the time I got here to thesituated in front of the camera,
I was a little winded. And asI get closer to 50, that happens
a lot more. These joints ain'twhat they used to be and there is
a reason for all of that andthere is a way that we can combat
(01:03):
those things. And our specialguest is going to talk to us about
that and some more factsregarding our health.
Absolutely. So without furtherado, we are going to welcome to the
show. We are so happy to havehim here. Johnny Dixon from no Lab
Coat Required. Welcome toQueue Points.
(01:23):
Thank you. Thank you so muchfor the warm welcome. I'm excited
to be here and chop it up withyou guys.
Thank you. Thank you, man.Yes. I'm a huge fan of your channel.
We love it over here on QueuePoints. You teach us so much. You're
like a legit scientist andteaching us sciency things. So, yeah,
let's jump into some of thethings and helping us deal with some
(01:44):
stuff, I think.
Yeah, here to help. Here toteach. The nail right on the head.
I love to teach.
So, Johnny, let's. Let's justget right to it. Johnny, why no Lab
coat Required? What's the.What was the science behind the name?
And what gap in healtheducation do you think it fills especially
for the black community?
(02:06):
Oh, man. Well, the shortanswer is it came to me in the shower.
That's when our best ideascome. That's where the title came
from. That's the short answer.And the way I kind of leaned into
or I guess arrived to thatpoint of like, oh, that'll be the
title is really came fromthis. Want to share what I was learning
over time. So in 2018, I took,I almost want to say, a gap year
(02:29):
from life. I chose to reallyfocus on myself. I chose to really
hone in on what was my ownpassion, trying to find myself. And
in this time, I'd read booksand I'd gravitate toward books on
nutrition, books on exercise,books on Sleep. Um, and as I read
these books, there is a ton ofmisconceptions that become unraveled.
(02:54):
And you learn these things.You have all of these, aha moments
like, oh, my gosh, I neverknew this, or this makes so much
sense about, I don't know,cholesterol or. And you start to
piece these things together.And for me, I love the body. So piecing
these things together was likesolving a puzzle. That euphoric end,
when you finally put that lastpuzzle piece in, I'd get that one
(03:15):
over and over when I readthese books and make these connections.
And needless to say, it feltreally good to learn. And I began
putting out content on what Iwas coming across. Like, hey, this
is actually what's takingplace when you consume seed oils.
Or, this is what's takingplace with your insulin when you
eat this donut. And I loveteaching about the body and putting
(03:37):
content out. And one of thethings that you will learn about
the world of academia, whichis where science comes from, is that
it is exclusive and it's alittle snobby, and it's just not
for the layman. So what I didcoming in as a young kid, basically,
and, you know, don't have theregular, you know, old white man,
(04:01):
a lab coat image, and I don'thave a lab coat. I. I got one degree.
It's. It's. It's in the right.It's in exercise science. And I started
teaching about these things,and it landed on me in the shower.
This will be no LabCorprequired. This is how we bridge the
world of academia with thelayman. So that's how I came to be.
Well, your lab code is coming.Johnny, you say that right now. Your
(04:24):
lab code is coming. We claimthat right now.
Yes. Yo. So one of the thingsI will tell you, one of the things
that kind of got me to yourvideo. Sir Daniel knows this, but
I'm a caregiver for myparents, and I'm always looking for
(04:44):
interesting information about,you know, the things that, you know,
impact them and us generally.And one of the videos that led me
over there was that insulin.When you started talking about insulin,
and it involved diabetes and,like, all of this stuff. So I want
to just jump into that becauseit's really interesting. So diabetes
disproportionately infectsfolks of color, in particular, black
(05:04):
and brown folks. Right? Youtalked about lifestyle, like, lifestyle
choices, but really digginginto sugar. You talk about sugar
in this interesting way as,like, you know, the menace, right,
that jumps in. So I want tojust ask you what are. What's something
important that we need to knowabout sugar and our intake of it,
(05:26):
and what are some steps thatwe can take to kind of mitigate our
sugar intake from your perspective?
Absolutely. Absolutely. Sugarman, it is. It is sneaky. I love
talking about it because itjust likes to float under the radar
when it comes to sugar. If Igo on and I talk for six more hours
on this pot on this podcast,the number one thing I'd want to
(05:49):
be taken away is proactivity.If there's something that we want
to be proactive about, it issugar intake. It is something that
we intake in elusive amounts.Like, where did we even get all of
this sugar from? Right. Soit's. It. It is the only thing you
got to be careful with sayingwords like only when it comes to
(06:10):
science. But for the sake ofit, it really is one of the most
dangerous molecules whenconsumed in accents. It's the only
thing that can just absolutelyslash your biology. It does not care
who you are, what yourbackground is, your skin color. It's
like, hey, we're gonna do whatwe want here. So that's why I like
talking about it in thatsense, because you. You can characterize
it. Now, is it inherentlyevil? Absolutely not. But when we
(06:32):
talk about diabetes, but wehave to talk about where does that
come from? And it doesn'tstart when you're 40, when you're
50, when you're 60, it startswhen you're younger than me, when
you're a teenager. So it's abig thing that regardless of where
you are, you kind of want tohop on immediately. So that's why
I talk about it andcharacterize it in such an interesting
(06:54):
way. So sugar is like this.Let's start top level carbohydrates.
So when we talk aboutcarbohydrates, we can put a lot of
things under that umbrella. Wecan put potatoes under there, starchy
foods, potatoes. We could putrice. We could put pasta. And then
there are the more obvious,blatant forms of sugar intake to
(07:16):
buy brownies, which is mypersonal favorite. And you have candy,
you know. But then there's theelusive forms, which the most elusive
form is, I'd say, is juice,which is one of those certified fatteners,
because, sure, it's the sugarfrom a fruit, but what we're doing
is we're extracting basicallythe sugar only from the fruit, which
(07:38):
the body expects us to consumein tangent, because it comes with
fiber, and it'll have a Morebalanced impact on our blood sugar.
So when we consume that, that,that sugar from just that fruit and
it comes in a form of juiceand it ends up having the same impact
as a jolly rancher, right? Afew jolly ranchers at that. And,
and that's when the sugarreally starts to pile in. So when
(07:58):
I say it's elusive, that'swhat I mean. It'll sneak up on you.
So when it comes to actionsteps, proactivity is more so the
attitude that we have toadapt. And I would say there's, there's
a few things. The first thingI'd say is we have to be able to
measure to some degree, right?And that's what gets measured, gets
(08:21):
improved. And when it comes tomeasuring our food, you can get really
in the weeds of it. You canget really granular and become a
task. I don't want that tohappen because that's just not sustainable.
So when it comes to actuallydoing something that could be sustained,
it's like, what does thisactually look like? Because the average
person that goes to make anattempt and change their diet, they're
going to say, you know what,I'm done with bread. And that's a
(08:44):
good start, that's a decentstart. But you end up probably not
eating bread for at most 36hours. And then you see some bread
that somebody brought in,you're like, I mean, I wouldn't.
Well, for 36 hours, right?There's no parameters set up. So
there has to be an end goaland there has to be a way to track
your progress. I lovechallenges. So this is something
(09:06):
where it's like, well,challenges, I don't know, I mean,
I just do this thing for sixweeks and then I have to get off.
Well, no, in a challenge youreally do it. It has a great result
at the end. But what'simportant, what's cool about a challenge
is that you get to understandwhere your weaknesses are. And, and
that leads me to my thirdrule. Restriction doesn't get us
where we want because it's notsustainable. We get a bad attitude,
(09:27):
we're told we can't havesomething. So the thing I want to,
to, you know, put exclamationpoint on is permission under conditions.
And this is the idea that Ican have my two pack brownies, but
maybe just twice a month. Andthis and this then allows me to say,
hey man, I'm on point with thegym, I'm on point with this and this
(09:47):
and this. But I get to rewardmyself twice a month with my Brownies.
And it's less of like no, andit's more of a condition where you
say yes under X condition.Right. If. If we make it mathematical
or whatever. But I think thoseare the, really the, the core tenets
to being able to set us up forsuccess in terms of action steps
to avoid sugar. So real quickrecap. You gotta have proactivity.
(10:11):
You gotta be serious about it.How bad do you want it? Right? And
then don't make it so hard onyourself. You go ahead and measure
a couple things you need, youneed a target date and you need to
be able to track how you'redoing, whatever that looks like for,
for every person. If I'mgetting really specific, I have this
app, it's called Day since.And it just tells you the last day
you did X, whatever bad habitsyou want to put on there. You could
(10:31):
put it. And it'll tell youit's been eight days since you ate
sugar and informed two bybrownies. Right. And then permission
under conditions would be thethird thing I'd say, which the beauty
of this framework I'm going tocall it is that it can really be
changed based on theindividual. So if that resonates
with anybody, hopefully itresonates with the listeners. But
I think that, I think thatreally starts up here in the attitude
(10:54):
and then it kind of, it playsout in a practical way, so where
you'll be able to navigatethat elusive sugary world.
See, Johnny, right now you arejust speaking to my soul because
everything you've mentioned,like getting an attitude, there have
been times where I legit willbe watching something on television
(11:15):
and there'll be like a millionexperts telling you, well, you can't
eat this now because expertsbelieve that this was going to lead
to your leg dropping off. Andwell, if you eaten now, what you
need to do in order to lose£50 is you need to start eating more
of this. And so after a while,especially somebody that, like me,
that has dealt with weightissues for the majority of their
(11:37):
life and is trying to dothings to make subtle changes. And
I love what you said aboutputting things in context and, you
know, giving yourself anaction plan, giving yourself a. A
buy, a buy or a to date ofthings to happen and things to. And
to then renegotiate or, orjust check where you are, because
(11:59):
that, I think that is veryhelpful. But I gotta tell you, there's
a lot of noise out there.There's a lot of people telling you,
you know, giving you, sayingthat you should eat this and if you're
not eating, if you're notgulping down two teaspoons of flaxseed
oil a day and you know,you're, you're not living right and
(12:21):
there's just so muchinformation. Everybody's an expert,
Johnny. Everybody is trying toget us to, to, to, to, to buy into
and literally buy into sometype of, for lifestyle change, whether
it's a diet or exercising,working out. And we're going to get
(12:42):
into, and I want to talk toyou about the trainers or the trainer,
the trainer culture that wehave now. You know, someone like
me and I know there's plentyof us out there that are trying to
find a balance, which I thinkis the, the correct word that we
should be using or that weshould be applying to our lives and
how we eat. But then we'vegot, we're looking for that balance.
(13:07):
But then where's the joy? Youknow, where's the joy in eating?
Because, because you havesome, there's some super healthy
people and you see whatthey're eating and they'll tell you
straight up. People have toldme. So there's straight up people
that were like, oh, I don'teat because I enjoy it. I just eat
to fuel my body, you know, youknow that gym bro? Oh, I just eat
(13:30):
to feel my body. I don't careabout how things taste and blah,
blah, blah. But then that's asmall majority of people. What about
the rest of us? That for allintents and purposes, food is at
the center of all ourcelebrations. We talk about it, we
talk about it daily. When youget to work, you talk to your, you
(13:52):
lean over to your, to yourcubicle mate and say, what we doing
for lunch? And then, and thenon social media we've got all these
influencers that are, youknow, doing the ASMR and tapping
their fingers all over all thefood ingredients as they chop up
stuff and make food all thetime. We're not escaping from food.
(14:14):
So I guess, how do, where'sthe joy? What are we, where's the
joy in eating nowadays? Andthen, and how do we incorporate changes
in our diets to protect ourhealth without feeling restricted?
Overly restricted?
Wow. Yeah. Where, where is thejoy? So I, I am a, I, I, I, I still
(14:37):
am by trade a fitnessinstructor. I don't do it as much.
YouTube is really the mainbook of what I do every day. But
if my old boss calls me in andsay, hey, come coach a class, I'll
happily do so. So I've dealtwith Hundreds and hundreds of people
right here in Chicago that aretrying to figure out like, hey, is
it a diet? It is a lifestyle.What is it? What can we do? Hey,
(14:59):
calm down. First thing we needto understand is that this is a shared
uphill battle. We all have acommon adversary and that is convenience.
We all know that on our wayfrom home, from work, our way to
home, from work, we're goingto pass 6 minimum tempting fast food
restaurants where we could beserved food out of a brick wall.
(15:21):
And we're gonna want to dothat and think about the steps it
takes. It's, it's, it's, it's,it doesn't take many steps at all.
Convenience is the modern dayadversary. And for modern day adversaries,
we need modern day weapons.You're not going to take a club and
a stick to World War Three.You're just not gonna, you're gonna
(15:42):
get squashed. So what are someof those modern day weapons that
we can actually implement? Iwant to say one of the things that
I have to do is almost, itsucks, but it does take a little
bit of mental gymnastics. Youhave to relearn that good. That good
(16:08):
is not necessarily synonymouswith unhealthy. So a lot of times
we have these foods that wereally enjoy. Let's, let's keep it
in house. Collard greens, soulfood. We just say it's not it. So
collard greens, there's no waythis is healthy. Look what we're
putting in it. But actually ifwe zoom out and we look at it again,
(16:33):
depending on where we'recooking it with, right? Let's just
say butter. Let's say we'readd some to some, some ham fat or
whatever the case is, right?And we, and we're talking about a
collard green. We're talkingabout a vegetable that is slow cooked
and it's already nutritiousbecause the black hand has touched
it and prepared it. Does notmake it unhealthy as a final product.
It just means we prepared it.I can stand up for collard greens.
(16:56):
I can't stand up for the Macand cheese, though. I'm not going
to try to do that.
Okay, Johnny, what we're notgoing to have you do is coming over
here.
It was nice, it was nicemeeting you, telling us. No, go ahead,
go ahead, go ahead. It's oneof those hard truths. Go ahead.
It's one of those hard truths.But I do want us to exercise the
freedom. Like, no, let's putour foot in this. But let's use the
(17:19):
right ingredients, and itisn't bad. So let's talk about sodium,
for one example. The food thatwe cook probably isn't bad when it's
just the food that we cook.But when we've cooked just like once
a month and everything else isbasically takeout, we are disproportionately
taking in a crazy amount ofsodium. For example, if we zoom in
(17:40):
on sodium, which, again, isnot inherently bad, but we keep retorting,
resorting to this balanceword. If you looked at the ingredients
list of all the processedfoods or takeout food, the sodium
is in copious amounts. Whenyou go to buy a potato, guess how
much sodium is in it. Zeromilligrams. Right? Guess how much
(18:00):
sodium is in a strawberry.Zero milligrams. Guess how many.
How much sodium is in atomato? 5 milligrams. So when we
talk about starting with foodsthat are whole foods, we're talking
about foods that have next tozero sodium. It's only when we want
to add our sodium is where weactually start to make the difference.
(18:21):
So we add our sodium and welike, oh, we shouldn't be adding
all this salt. But no, it'snot really the salt that you're adding.
It's the fact that four out offive days of the business, of the
business week, we were eatingprocessed foods for multiple meals.
And that adds up that. Thatbasically is. Is. Is. Is the bottom
line. So we all have an uphillbattle. I was just out this last
weekend, and I'm like, y' allgoing out for. For burgers? Like,
(18:47):
where at can I smell lettuce?Like, so it's. It's tough. It's tough.
You standing over here in thecorner like, man, y' all.
Real quick. I want to stop youreal quick, Johnny, and throw in
another caveat. It's nosecret. We are. I'm so tired of hearing
(19:08):
about it, but we're in tariffseason. And things that. That really,
really affect how we eat nowis going to be the price of food.
And so some people might feellike it's simpler. And I know it's
a trap. It's definitely adeath trap. Those value meals might
be a little more affordable tosomebody who's already living on
(19:29):
a very strict budget. Whereasif I want to go down and get some
organic vegetables and fruitsand things that are better for me,
I have to make a choice now onhow much am I going to spend in order
to eat. I can either satiatemy hunger now and be able to sleep
(19:51):
throughout the night and getup and go to work the next day or
I'm going to spend a littlebit more and you know, hopefully
prolong my life down the end.You know, those are things that speak
to that, speak to thosedecisions that people are having,
are definitely having to makethese days.
Yeah. So I'll couple this inwith the question you asked earlier.
(20:13):
It's like, where's the joy? Igotta not only does it take an uphill
battle to eat healthy, but itcost how much? Eggs are several hundred
dollars per cart right now, John.
So as a person who loves eggs,I be over it.
I'm right there with you. I,I, I've never questioned if I should
pick eggs up or not, but nowit's an actual question. I don't
(20:34):
know if this is worth themoney right now. So it sucks. And
one thing I'm not going to dois come on here on the Cute Points
podcast and act like there isa legitimate convenient answer for
everything. I think that whenit comes to some of us that are disadvantaged
economically and we're in theinner city and we're surrounded by
fast food and stuff costs andwe can't necessarily afford it, it
(20:57):
does take the helping hand ofsome. So we're in Chicago, we have
a non profit program calledDion Chicago Dream. And this brother
is doing some good work. He isliterally increasing food security
by going out and setting updistribution channels to just literally
give people fresh food. Thoseof us on the south side of Chicago,
(21:20):
black and brown skin, right,that are in Inglewood, that live
in what we call a food desert,just not the same access to grocery
stores as, as other parts ofthe nation. So we need stuff like
that. Right. Because it, itreally is an unfortunate reality
of the world that we live in.Stuff is going to cost. Now what
I will say is that it's goingto cost and it's really going to
(21:47):
depend on asking yourself thisone question which helped me kind
of with my mental gymnasticsand that is, is this worth it? You
have to walk into the grocerystore and look at blueberries versus
the blueberry fudge filledgranola bill, process a granola bar
like processed, you know,fruits snack and say like, is this
(22:10):
blueberry worth it? And if youdon't have a strong enough why you're
going to fall every time.You're going to fall every time,
right? And there's in seasonswhere my why is so strong? It's like
you can't get me to eat amorsel of processed food. And there's
some times Where I'm like,it's going to be the blueberry filling
this time around. I don't knowabout kidding. It really does come
down to. Because if we. If wewant to talk about the economic side
(22:30):
of it, because I do thinkprice discourages us, but I also
do think we come up with somelegitimate excuses to just get what
we want. So I do think it doestake a little bit of. Again, it's
proactivity, but it's also asaying like, okay, let's talk economically.
What are some swaps I canactually realistically make? Because
vegetables are actually thecheapest food group. Vegetables per
(22:53):
se. Fruits are a little bitmore on the high side, but vegetables
are actually the cheapest foodgroup, right? So we do have some
serious unfortunate economicthings taking place. But you have
to be able to look at a foodand ask yourself that question, like,
is this worth it? Now, where'sthe fun in this is? Again, it kind
of comes back down to twothings can be true, right? This can
be good and it can be healthy,right? Just because I cook and I
(23:16):
prepare it doesn't mean it'sbad. It's just about using the right
ingredients, right? Our foodis information, right? Our ingredients
is information. We bring allthese things together and we make
our meals. The best way I canput it is from farm to plate. Who
has more influence over yourmeal, you or the food industry? If
(23:37):
it's the food industry, you'regoing to get a lot of salt, a lot
of sugar, and a lot of seedoils, right? And if it's you, even
if it's on the sweeter side,even if it is, you know, it's not
a hot and ready meal. But youwant to do hamburger help. It has
some carbs. You may want to doa little cheese in there or whatever.
You're probably better off,right, Starting that off from scratch
than getting it picked up. Andthat. And that. If that empowers
(23:59):
you at all, it is really thatyou having the most influence is
one of the most advantageousthings that you can do when it comes
to preparing your food.
So Sir Daniel knows this aboutme, Johnny. But just sharing. I love
to cook. And my favorite. Andlet me tell you what gets me every
time. And I'm going to tell y'all, I love having a pretty plate.
(24:23):
Johnny Cornegade loves him apretty plate of food that I done
got up in that kitchen andwhipped up that's got colors. I literally
cook based on what colors areon the plate. So you not gonna catch
me with A brown plate. I. No,I am gonna have a mixture of things.
(24:45):
It's gonna be some reds andsome yellows and some greens, you
know, so that's a tip that Ialways use. Like yo shop for what
that plate gonna look like atthe end.
I like that, I like that.
Make sure them colors likegonna make you, gonna make you do
something. I can sit, I can.I'm gonna put some pictures up as
it relates to this. But. Okay,let's get into. We have a few more
(25:05):
things we want to cover withyou real quick.
Awesome.
So Johnny, you mentioned thisalready. You worked in the fitness
industry. Working out is, canbe a challenge. Right. For a lot
of reasons. People will citelack of time and I get it. It's real.
(25:26):
Right. You know what I'msaying? In some instances. But I
also, I'mma use an Istatement. I always feel better after
I've worked out. So myfavorite actually workouts to do
are typically outside. At mybig size and my big age, I love a
walk, a long walk though Icould regularly do five to seven
(25:46):
miles. You know what I'msaying? Just walking. I love it.
Right. But there's barriersthat get in the way. So what are
a couple realistic workoutstrategies that you have found that
might work well for folks?
Oh man, Absolutely. So that'sa loaded question. So, you know,
(26:09):
I got tossed into the fitnessworld, right, coming out of college
and I got a sense of what itwas to coach people that are looking
to better their lifestylethrough fitness through group training.
So I, I get on a, a lot ofcalls prior to people joining the
gym just to see, okay, likewhat tier do you want to join, what
program do you want to getinto? And you'd get the reasons why
they can't join more oftenthan not. And over 85% of the time
(26:35):
it's time related. And that islegit if you are a single mom, right.
And you, you, you want thatbody. When you look in the mirror,
you don't, you don't likethat. You want something different
and you want to make thatchange. You get on the call and you're
hopeful, but then you're facedwith reality. Like, hey, got a couple
kids, they got to get back andforth to school, you got to prepare
meals. That's a hard and harshreality. But does that mean that
(26:58):
you have no options?Absolutely not. Absolutely not. So
I'd be happy to empower thatcrowd, but then also speak a little
bit to that, to that timefactor as well to. Because one of
the most practical Things thatI used to tell some of the clients
is, hey, let's audit it, let'saudit the time, right? And let's
see if there are any placeswhere you can find 30, 45 at the
(27:22):
most, 50 minutes if you want,if you want to be gung ho, where
can we find somewhere where wecan get in some movement? And I don't
care what the movement lookslike. So let's get into that. I actually
don't go to the gym right now.I work out right here. This is a
door to another room. I go inthere and I just do a home workout.
Because when it comes toworking out, you have to define your
(27:46):
path of least resistancebecause that's where we're going
to naturally gravitate to.You're not going to want to do anything
that has a ton of resistance,Right. So if you are a gym person,
you have to make going to thegym extremely easy for yourself.
You have to get the gymclothes out. Yes. You got to do the
tried and true advice ofgetting the shoes out before, Right.
Like that stuff actuallyworks. But it won't work if you have
(28:07):
not defined your why strongenough. If it's one of those willy
nilly things like, you know, Iwant to get a better body, it may
work for a week, but it justwon't work long term. So when it
comes to that, that, thatmother, that, you know, a single
mother or even, even you, J.Ray, it's like what, what can we
do to get into the gym or to,to make sure we're moving consistently
(28:31):
or to be able to take a longwalk when there are these realistic
barriers. So number one woulddefinitely be to define that why.
Number two would be to auditthat time and bit of sacrifice. Right.
At the end of the day we aretalking about, this whole conversation
has been about what an uphillbattle, right? This is learning and
teaching ourselves, almostrelearning. How can we wire our brains
(28:53):
in a way to say actually thisis the better choice and I'm going
to execute on that betterchoice. Right. So, so, so that is,
that is really what I'd sayand I guess if I could speak about
myself what I found that worksextremely well. And I don't want
to, and I don't want toprescribe this as if this is just
(29:14):
going to work for everybody.But what I found that keeps me going
to this room next door behindme is that I have a killer routine.
And if I don't have a routine,I'm not going. No, no push ups no.
No squats today. No kettlebellmotions. None of that. And it starts
with my domino habit, whichfor me is waking up on time. If I
(29:37):
don't wake up on time,everything else kind of falls into
play. We all have a dominohabit for somebody. They may be going
to sleep on time for somebody.Maybe. Did I get XYZ activity? Right?
And if it's kind of like, ifthat habit falls, the rest of the
healthy habits just all kindof fall. Right. So for me, that domino
habit is getting up in themorning. And I find defining that
routine makes all thedifference for me. And I think. I
(30:00):
think that's practical. Whatdo you guys think? Do you think that's
helpful?
It's. Again, you. Youpreaching right now, Pastor Johnny.
The. I would. I would throw inthere. Probably a good playlist would
help out with that as well,because we are Queue Points. So we
got to throw that in. We gotto throw that in.
Good playlist works. Banging.
(30:21):
Yeah. Oh, yeah. I think. Ithink, again, if we're talking about
hacking the brain, this may ormay not work, but I actually intentionally,
like, diminish the amount ofmusic I listen to throughout the
day. That way, when it comesto working out, I'm like, oh, I can
look forward because I get tolisten to music. Oh, I haven't listened
to music in six. Like, let'sdo this. Right. So I think that helps,
too. It's. It's exciting. Sothat's a. That's a really good point
(30:43):
there.
Absolutely. Okay, so Imentioned this earlier, so we're
going to get down to get tothis. You, You. You said you got
into the fitness game at anearly age, and as I had mentioned
earlier, fitness, for lack ofa better. Better term, is quite the
hustle these days. There are alot of people who. Who are trainers
(31:10):
who will, you know, get you inthat gym. You have to have a membership
at the gym that they work outat and, you know, and if you buy
my waist trainer while you'reworking out, I'll knock off $20 out
of your session.
It.
Again, more noise, right?There's more noise for people who
(31:31):
are trying to. Who wouldn'tmind going to the gym, like myself.
I like going, but only becausethey have a swimming pool. Swimming
for me is. Is what does it forme. Swimming and. And using the resistance
of water, I think helps me asfar as my strength building and trying
to remain flexible in thosethings. You couldn't. There was a
(31:54):
time, though, you couldn't payme to get out on that floor. Because
that floor, first of all, ifI'm not. If I'm not dealing with
the person who came, whoforgot their headphones and decided
that their little pill speakeris. Is the thing to listen to while
everybody else is trying towork out, and then you have this
person that's got their tripodset up. It's. It's too much. It's
(32:16):
too much. But besides that,let's get back to the trainers. How
do I pick out a trainer that.That is a good one? Because I've
had people I've worked outwith, people who, after I told them
that I have very weak knees,my knees are not that good. After
I've told them my age, theydidn't take any of that into consideration.
(32:36):
They just were just like, no,do this, do this, do this. And, you
know, I could have damagedsomething. I lost some weight, but
I could have damaged some, youknow, hurt myself. Seriously, what
do you. And some. Anybody outthere listening now? What do they
need to do when consideringsomebody, a partner on their workout
(32:57):
journey?
Yeah. Yeah. So one of the. Oneof the interesting phrases and the.
And I want to say the blackcommunity, I don't know how well,
it reaches far out in terms ofjust how it's said or whatever, you
know, realm that it exists orwhatever, but it's church hurt, right?
Black people that go to churchfor a season of time, they get hurt
somehow and then they're outof church. And that. We call that
(33:18):
church hurt. There's trainerhurt, too. Your trainer can scar
you and give you a bad rep.Gives a bad rep to the trainers.
So one of the things I. I feltterrible is if I ever had an inkling
of stepping on somebody's toesand disregarding what their. What
(33:39):
their disadvantages were like,tell me exactly what I need to know,
and I'd feel terrible as acoach or wanting to somehow magically
say, just get over it. Hey,your knees are weak. I don't care.
Do the squats, right. I wasnever that coach, so a lot of my
clients were lucky. But a lotof them also told me, we enjoy you
because you make thesemodifications for us. So let's get
(33:59):
practical. First, if yourcoach isn't willing to make modifications
for you, they probably don'teven know them. First off, if they.
If they do know them, if theydo know them, they're not giving
to you, then they're just ajerk. So find out if your coach at
least knows. And I would. Ifwe're talking practical man, I ask
him on the phone or themeeting or zoom call, whatever it
is. My knees are bad. I mayneed a modification. What would you
(34:22):
do for me? If they can't giveyou a couple modifications. Let's
keep going. Let's. Let's keepgoing down the list of different
trainers because you pick atrainer the same way you pick a therapist.
They say you're supposed todate your therapist and figure out
who's going to work the bestwith me emotionally and psychologically
and all that stuff. It's thesame thing when it comes to. To getting
a trainer. You want somebodywho's going to gel with you. I'm
(34:44):
a happy go, lucky guy. I'msmiling, I'm supportive. A lot of
people are like, I don't likeyou as a coach. You are too happy.
I need to be yo that like adrill sergeant, like some people
want, you know, like rah, rah.You know what I'm saying? And. And
I have that in me, right? Butit's just like some people are just
more intense or whatever, andthat's fine. But again, you pick
what works for you. So ifwe're talking about how, man, first
(35:07):
off, identify where your painpoints are, your weakness, right?
And you say, hey, can youmodify this for me? And if they can't
tell you on the spot, thenthey either don't know or don't care.
Look elsewhere and then findsomeone that you can jail with.
Man. That's a really good tip.
Before we get out of here, Iwant you to specifically speak to
other black men about becauseagain, a lot of. There's a lot of
(35:33):
noise out there telling uswhat we should and shouldn't do and
who we should be, what are.What do you want to change with no
lab coat required? What do youwant to change with the perception
that black men specificallyhave about their health? And because
if we listen to those voices,everything is doom and gloom. You're
going to die of a heart attackor diabetes. And. But then we do
(35:56):
see our peers being taken outby those things. So what do you.
What's. What do you want to dospecifically for people that look
like you?
Johnny, man, Absolutely. Soone of the things that got me that
kind of kicked me off into thehealth science world and world of
academia is the curious pointof how do I not get the. The body
(36:19):
my father has and shout outpops. But.
And that's when it lands arein style, though. Wait a minute.
And that's exactly what itwas. So, you know, I've always been,
you know, the skinny kid, slimkids, Slim kid, but my father is
not skinny. So I'm like,that's. That's where I'm headed.
And then it dawned on me, butI don't want to head there, so what
(36:41):
do I do? And I mean, like a.Like a baby out of the womb. I started
asking the basic questions,what is a carbohydrate? How do you
lose weight? What does thiseven work? Like, and that's when
it kind of all died. It kindof turned into that. That gap year
I took in 2018, and I cameacross another black man. His name
is Sean Stevenson, and he hasa podcast called the Model Health
Show. And he was. He wasreally my inspiration in trying to
(37:04):
understand some of thesemisconceptions and trying to navigate
this world that has just somany voices. So he was my one voice
that I kept talking about,like, I will return to this person
to find out what is the truth.And it worked wonders for me. So
through that, I. I plan to bea Sean Stevenson in my own way. Like,
(37:27):
how can I find people that.How can I inspire people to. To be
the upcoming generation thatstarts to take a. A closer look at
their health? Because thetruth is, we are fighting the same
battle, but that does not meanwe have the same parameters. But
the science is the same. Thescience is the same. That. That's
(37:48):
the bottom line. The scienceis the same. The issue is that we
just got here, right? We justgot here. Like, how long was it?
You know, we just. We just gotthe right to vote. I talked about
it earlier, scientificconsensus, and that takes a long
time to change, and then thattakes a longer time to reach the
public, and that ain'tnecessarily reaching the black people
really, intentionally at all,right? So when we talk about this,
(38:11):
we're talking about a problemof exposure and access. It's not
necessarily that. So what.That's what I mean by the parameters
are different. We just don'tcome across this information as much.
Right? We just. And when wedo, we buy in, right? Like. Like,
what were. What were thethings you guys said you were. You're
drinking because NASA drunk it.
(38:32):
What, Tang?
Yeah. Right.
So it's like Tang was a thing.It's Tang and Kool Aid.
Yeah. Yeah.
I liked you who pay me todrink this stuff now, but go ahead.
Go ahead, Johnny.
Yeah, so. So my. My goalbecause. Because health comes from.
(38:55):
Comes from three things. Itcomes from marketing, it comes from
advertisements, and then itcomes from the I heard system, which
is basically a lot of what welike to roll off of Like I heard
this is. Yeah, good. I heardthis about green juice. I heard this.
I heard that. But what youhave to understand is the. In order
(39:17):
to understand true health,science has to be done. We do have
to do science to understandthe body. The problem is how many
black scientists we got that'sgoing to want to go out and tell
the community how this works,right? So that if you, if we talk
about, if we talk about blackpeople, that is kind of the lane
in which I kind of want to.And to dive into. And I can't really
(39:38):
share it now, but we didincorporate four months ago now as
a nonprofit because we'relooking to do some food security
business out here in Chicagoand kind of. And kind of help out
that food issue, foodinsecurity that we were talking about.
And hopefully I have moretangible things on that coming up.
But that is, you know, we arethe change, right? People like me
(40:01):
and then people that don'treally care about this, they just
want to get the information.I'm cool with that too. You know
what I mean? Like, findsomeone like me that is the nerd
and get, get your stuff fromthem, right? Pick their brain. But
someone has to go out and kindof. And kind of get their grimy little
hands in that exclusive andsnobby world of academia and pull
some stuff out for their community.
(40:22):
Listen, I. It. It's been apleasure. It's been a pleasure meeting
you, Johnny, and to. Andknowing that the future is in. In
your hands and hopefully otherpeople like you and that, you know,
when it comes to our health,like I said, it's just some really.
Just being kinder to ourselvesand, and, and if we take that concept
(40:43):
and you think about what weput in our mouths and, and the way
we move our bodies and justone more time before we get out of
here, please let the viewersand the listeners know how they can
support you. And no lab coat required.
So we have some interestingstuff down coming down the pipeline,
but I would just keep itsimple. The best thing you can do
(41:05):
if you want to support no labcode required, is to go to YouTube.com
backslash@nolabcore required,click the video you want to watch
and watch it start to finish.That's the best way you can support
us right now and what we havecoming up. This was absolute pleasure.
DJ Sir Daniel and Jay Ray, Iappreciate you all so much for this
space and what you guys aredoing as well. I've learned some
(41:26):
things watching you all show,so I'll be sure to tune.
In more awesome, y' all. Solisten, y' all know what to do. Thank
you so much. If you could seeour faces, if you can hear our voices,
make sure that you subscribe.Share the show with your family,
friends, colleagues. If youlove Queue Points, chances are they
will love Queue Points aswell. Well, you can visit our website
at QueuePoints.com there youcan do a ton of stuff, including
(41:47):
watch all of our old episodes.There are over 180 of them that you
can watch. So there's a lot ofreally cool stuff there to check
out. And if you want tosupport the channel, keep the lights
on at Queue Points Land. Shopour store@store.qpoints.com also
check out Qpoints magazine aswell. We appreciate y' all. We love
y' all.
That's right. In this life,what do I always say? You have a
(42:08):
choice. You can either pick upthe needle or let the record play.
I'm DJ Sir Daniel.
My name is J. Ray, y' all.That's Johnny Dixon. No lab coat
required.
And this has been Queue Pointspodcast. Dropping the needle on black
music history. We will see youon the next go round. And now I'm
about to get a shot of humangrowth serum along with some soursop
(42:29):
or that green juice. Flaxseed oil.
Green juice.
I heard.
I heard some kale. Yeah. Mixit all together. And that's all I'm
doing for the next 30 days. Days.
Right.
Peace, y' all. Thank you.
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