The keys to fitness for executives | Guest: Justin Wright

0:08 Okay, today's show, I wanted to bring on somebody that I've known for a very very long time. It's been over twenty years. I want to say it's upen in about twenty two years. Yeah, twenty two, twenty three, something like that. Yeah, so my twenty twenty I mean two thousand and three ishousand, when t mag was really popular. He Mag. Yes, this is one of one of my team mag and then Ta Mag sort of spin off friends. I had Tony genllcore on years ago, maybe a year and a half ago. He was a nice guy. Yeah, he used a lot of a lot of fun to talk to. In the six months, I might go through everybody that I knew, and it came up with him.

0:55 There's some good interviews there. There are definitely some good interviews there. Uh, I don't think that. I mean there was a core group of people there, uh in a tamag and then the spin off Rugged, which really sounds like a it sounds like a gamer. I'm sorry, it just does. Not. I think it did then too, but that's another thing altogether. But you had Eric Cressy and and uh, you know Marion was there, Yeah, Joel Marion do Yeah, a bunch of people that have that that were tracked toward doing something in the fitness space, but a lot of people that weren't. They were just like kind of fitness interested folks who were not necessarily trying to make make make a living and make a or to make any kind of impact in the in the fitness world. And I certainly that's not what I was intending do at the time.

2:00 And then it sort of happened, you know, in the years after that, and now you are are doing that, although this is this is obviously not your main career, but tell us about your man, can introduce yourself, tell us about your career, and then so yeah. Yeah, my name is Justin Right. That was one of the non fitness influencers back in that day. But I was an athlete. I was a high school baseball captain, I played, I did mma, I've done strong man, So I was always interested in sports. I played sports forever, and so just natural transition to lifting. And then found the magazine because it was actual a physical magazine you could buy in the grocery store at that time. So that's how I got on the forums when I was in college. And so my career has all been around science.

2:49 I'm a scientist by training, I'm a molecular biologist, and then I ended up getting my MBA at Boston University. And during this time, you know, I've been I've been training people and helping people off and on the whole time I've known you. And now it's with you get to the point where sometimes in life you're like, I just need to do something different, And I'm getting to that point in my life where like, Okay, it's time to make this a real thing, you know, and transition. So I'm in the middle of transitioning. I'm still traveling sales scientists deal with MD's PhDs all over the US like this this week, I'm going to a major hospital in Kansas City. Two weeks ago, i was at Mayo Clinic. Yeah. Right, So it's it's that's my career. But now it's training those people in a different way and not in science.

3:44 It's how to optimize them with fitness and nutrition. So it's a different world in that regard. The training is pretty similar to what most people would do, but it the goals are different. The goals aren't necessarily looking like you were like you train, it's more mental status and like an aura, a leadership aura, like you see a fit leader walk into the room, like that guy takes care of himself. He has systems in place to keep his health up. Because if he can keep his health up, he has no two pm crash in the afternoon. He can go to the client dinners and still last all night long and be fit and be ready to tackle the day. So it's a different world that they live in.

4:27 Their stress levels are up here all the time and ours are usually you know, down here, and of course everybody gets stressed and it fluctuates, but they're they're on their fight or flight mechanism is fight all the time, and so their stress levels need to be managed in a different way. So it's a different way to think about it in a holistic perspective than it is from like just training people at a gym. It's a different wrinkle on the work worklife balance ecusion. I think, yeah, because a lot of us think about you know, like work time versus family time or whatever.

5:08 But but there's also that those is also the me time part of it, and that and fitness is kind of where that fits. And yeah, there's a. Yeah, a lot of them don't have time, like I don't have time, like, yeah, you do, and the crazy that they become the best clients, the ones will say I don't have time because they start working out and it's just like, dude, you need three maybe four days a week under an hour. You don't need you don't need hours and hours in the gym. But then those hour long sessions where you're just thinking become thirty minute sessions because you can think clearer and harder because you're physically fit, So it frees up time. It's it's it's counterintuitive, I know, but like having that mental clarity and that mental sharpness all day long means those tasks you have all day long that would take longer takes shorter times.

6:00 You can make decisions better, you can make decisions faster, you can do more with less when you're physically fit, just because your mind is sharp. It's fascinating. Yeah, there's a you know a thing about that you kind of need that sort of dilatory time that you're that you're not thinking about anything to recover your brain enough to think about about real things. But if you're not, if that's not active time, then it just sort of expands to suck up all of your time. And that's when people say they don't have enough time. A lot of it is that that they're spending so much time trying to recover their mind and be able to you know, think clearly and and and figure out, you know, how to act or whatever on on on the thing that's in front of them, and that just sucks up all the all the air in the room instead of in sitting me able to actually like go to the gym or go run or do any of the thing is that people do that you know, move their physical body around and provide that kind of environmental feedback I.

7:10 Think, you know, speaking of just like brain recovery, like they don't get enough sleep. Yeah, right, like they don't you talk to executives like I talked to a high level Washing Washing University Saint Louis researcher. You know, it was like, yeah, I slept for three hours last night, and I'm like, what are you doing? Man? Like your brain is not recovering, Like it's not let alone your muscles. It's like you're not You're not even getting into rem sleep to where your brain can recover. And just one of those you have to focus on it. You have to turn off the screen, like you can look at a TV. TV is totally fine to watch at night, but like staring at at a computer, like we're sitting in a computer right now, are at your phone before bed, it delays the melatonin release, and so you don't get into deep sleep as fast as you would and so like you have to step back from being an executive for like an hour before bed, have a routine door, you read a book, and you physically settle.

8:11 No alcohol either, like we all love alcohol. Alcohol is delicious, right, yeah, but that also prevents you from having the militonin release and getting into sleep three, which is physical recovery. The first such state is deep sleep and then and then ram asleep four. So it's like you can get to sleep, you can sleep all night if you have alcohol, but you're not recovering. You wake up groggy, you're emotionally tired. So you just just like different ways to approach it. Like, dude, you're not twenty five anymore. Man, Like you know you can just go out and recover. It just doesn't work like that. You have to focus on it. And if you can recover smarter, you just perform better. And so that's that's where like executives, you know, it's training them to think holistically and not just I'm going to go exercise, like have a plan for your exercise, have a system built in, and so you work with somebody like me, it's like, here's your system. And then I don't like giving them like really tight guardrails for everything, Like if you want to switch out an exercise, I don't care.

9:11 That's switch out and excess something you like to do. Your nutrition, there's a couple of rules that go into it, but it's really like I want you to adhere to the plan, which means you have to enjoy the food to eat right, so you eat more of certain things to keep your fuller longer, but you still can go have the client dinners and not be the guy ordering a salad with a side salad, you know. Yeah, so you have to be able to understand that. And so it's just it's a different way of looking at just your fitness nutrition plan as from a whole estate perspective. Yeah, And I think that because the bodybuilding world is just sort of this source or has been historically the source of so much of that information, Like how to how to be fit, how to look good, all that stuff that people get locked in on, the on the fringe part. Oh yes, you know, the one percent part.

10:14 And because it's i mean, it's easy to lock in on that stuff, because it's it's very regimented, and a lot of people need like a lot of structure, and they just gravitate towards that. And of course there's the whole like a born again fitness per person just like taking like people yeah uh not no, no offense to anybody who has found religion, but people who find religion later in life find it so hard and and that can be very true of fitness. And that's that's kind of any age. I mean we you know, we see it here among members in the gym too. Like you you know, someone comes in new and they just want to do all the things and they want to do it all exactly right or whatever or not yep, and not thinking about what how much variation still produces good results?

11:12 Oh yeah, and you see, like man, there's so many like they call them science based lifters now and. They know some of them personally. Yes, they focus on like the most minor tweaks to get that extra one percent out and those are headline grabbing. It's really it's fascinating to read the stuff. Yeah, but when you think about this pyramid of success for muscle gain, weight loss, whatever it is that your goal is, the very bottom is just being consistent, Like their base layer is consistency, right. You don't have to get it ninety nine point nine percent right all the time. You have to just show up and do stuff like I'm sure I'm doing standing biceps curls when I know basing curls and preach curls are better for my biceps growth. But I'm like, you know what, I don't care. You know, it's like, just go do the exercise. You don't need to do everything all the time. You need to just show up and be consistent about it.

12:13 Doing anything is better than doing nothing right, and you might be the most optimal exercise or the most optimal time of day to to exercise, or any of those things. People worry about food. And like the one that came up was antabolic window. Remember that thing. Yes, Yeah, I'm like, no, man, just unless you train fasted and you're lifting first thing in the morning, there's no such thing as antabolic window. And so I told my executive clients, like, if you have lunch at noon or one, and you're gonna eat dinner at seven, work out somewhere in between there, right, And because you're loosing threshold still is gonna stay high.

12:56 You're still digesting protein. It's not going to kill you. And muscle protein synthesis is still high twenty four hours later after a workout, so you're still using all the protein. You don't need to worry about it, like within forty five minutes. So for the average person with average ees, that just like, go work out and eat when you can, Yeah, and you're fine. And that removes a lot of the stress from the situation because when you are as stressed as they are like all the time up here, then you like, I don't want to add to that. I want to take away from that, and I want to make use calm down a little bit so you can just focus on what's right in front of you. And I know, I don't know how you guys feel about Huberman.

13:41 I have opinions, but even myself, I tell you which way I'm leaving here. But he does have some interesting like psychological tricks to do to help calming yourself down and that I think those are useful, but like when it comes to reading literature, yeah, that's great. So no, I'm yeah, I somebody that I know very well in the Finnish industry who's a very smart PhD level guy, uh is doing a podcast under Heubreman's uh work, yeah right now, and and he is very good, and I know he is very very very evidence based, and not in the cliche way but in the actually reading the evidence and and and actually doing work, yeah, putting the work in and not you know, and not trying to tab himself over from some other scientific discipline and and pretend like it's the same thing the way Heureman does.

14:49 And I mean for that guy is probably gonna launch him, which is fantastic because yeah, he's people follow him, and there's a couple of them out there. They're just like, No, I'd rather go listen to like Alan Aragorn or Brett Contreras is a good one, or the British Guide excuse me, not British Australian h Lane Lane Norton. Oh he's he's an American. He was married to an Australia. Oh okay, sorry, I thought he was yeah. Yeah, so so we're getting into the uh we're rolling back a little bit in time here. So when you and I were on on the teenations forums, Alan Aragun and and Lane were on the bodybuilding dot Com forums when I was there too, but I didn't really participate there.

15:41 I mean, there's only so many forums that you can like fall into. And then there was another group that was on a forum called want to Be Big. There was another another another supplement company, and so I still know a few people from there. And then I got to know some people who were who were probably part of UH or we're definitely part of bodybuilding dot Com. And then I still obviously know the Tamag folks, but it was Alan Ragun and Lane Norton who essentially came up with if it it's your. Macros, Yes, that's exactly right. From from from then and like you, you and I probably interacted with Berardi, who was very much about like like uh macro combining, like just not using fat and carbs together.

16:35 Yeah, that was so weird. That was such a strange way to look at food because you can't really do that. It was a real strange way to look at food. But yeah, no, that's if I regret anything about that time. I think I would like to have been more active on bodybuilding dot com and watched that all develop I just I mean, I know Lane, and actually I I produced Lane's last podcast. I think he's good. He posts good information and he reviews information. Record Tract is the same way. Mental Handselman is another one that's really good, even though I'm like, you don't really look like you work out that much, but you know whatever, it's fine, and it's he's a very very handsome man, and so I think he was a model. I'm pretty sure it was a model. So his his Instagram videos are literally, you know, the Vogue cover in the face and talking and so I'm like, okay, you're an attractive guy. I get it, Like can you zoom out a little bit? And then he'd worked out with He interviewed Jim Wendler recently. Oh really, Yeah, we're talking like maybe two months ago, and he's in like a tank top in dress pants and dresses and a gentleman.

17:52 I'm like, oh my god, what are you doing. So yeah, I'm like, okay, I like your content and the way you break down papers and stuff and you. Do good, But like, come on, I know I haven't talked to Windler in a long time, but I do know Windler, and I would love to have heard what he had to say that after it happened. Oh my god, Yeah, shoot him at text and find out. Let me yeah, let me interested. Wendler is he can be very unfiltered. Is that like the title of his podcast? It may be it's something like yeah, but anyway, yeah, it's just made me laugh and so yeah, it's just like okay, But there's there's some really good ones out there, and I like following them because they can break things down well and like little digestible bits for the masses, and that's really what people need instead of you know, people ask me about supplements all the time. I'm like, dude, that's the like the top of that success period, made that very tippy top of the success. You need to show up, right and the first place you neither show up is the kitchen and not the gin. It's the kitchen.

19:04 And can you do that for two months and then you'll see, you know, then you start to start throwing in supplements and you know, to get the ball rolling. But I mean habits take sixty six days to form. That's two months. You got two months to form a new habit. And you just you can't just remove a bad habit. You have every place it with a good habit because it still fits your psychological mold of doing something. So take a bad habit out, switch it to a good habit. It's like switching from a shitty food to a broccoli and make it a habit and it'll just become natural over time. So I don't know. I think it's just funny how people like tell me about supplements.

19:49 I'm like, no, tell me about how you're eating, Like, did you have your cracking any food at all? Yeah? No, would you have for lunch penn station parties? Like okay, let's start there. So yeah, uh, speaking of developing a new habit, I I'm on a tour of of food tracking apps at the moment. I I'm not. I don't like any of them when it comes right down to it. They all have some just major flaws. And like one of the major flaws is their databases. And you think that my fitness Pal is something that you know has been around forever, I think under Armor owns it now. Yeah, they have for they have for well, they at least they did for a while. Maybe it's changed again, but they're supposed to have the biggest database, and it still sucks. Like if you put in, you know, grilled chicken, what you get is Trader Joe's grilled chicken, which is like if your care, if you hear about sodium or whatever, it's going to give you a sodium number that is super high compared to what you just cooked it home, unless you just bathe everything in fucking salt, you know what I mean.

21:06 The one thing, the one that I actually enjoy is chronometer or chronometer or I don't know that that's a good one. I had stupid simple macros recommended to me this week. I'm trying to take a look at it. So I've been I've been using this my net diary, which is not terrible but not great either. So if I put in chicken breast here, breast spell right, sticken, breast skin and remove before cooking is the first thing comes up. Yeah, So and then you can create like let's say you have a supplement plan and you can you take more supplements in the morning, and I think think like a recipe something like that. You can create custom things in here and say I'm eating my custom food and automatically know the macros and everything.

21:53 Oh. I like this one. The only the only reason I'm not using it in my coaching is because it's only a personal there's no coaching back end. So I like, if I tell somebody to use it, I can't see what they're doing without them like screenshotting it to me or something, which is you don't want to do that, right. So the app I use for coaching is called Cahunas and it's a newer one. But they have a really good database too. But that's a coaching app and so you can do nutrition, fitness, supplements, lifestyle. So it's again going back to the executives holistic and how it approaches it. So I like that. But chronometer and chronometer however you want to pronounce it. I think that's a really good one.

22:35 I got my wife to use it, and I got a bunch of other people to use it because you know, I think when it comes to progress and stuff like this, people have no idea what they do or don't eat. This is correct, right, They have no clue. And one of my clients is like, he wants to get to about one is at two of five right now, I'm like, okay, how much protein are you eating? I don't know, so I start tracking. I'm like, dude, you eat like seventy grams approaching to day, Like you need to cripple that, like let's get you way higher and so, but tracking it shows you that and so you can see where you're like, okay, I need to improve and it's it's a game changer for people wanting to make progress and their fitness and nutrition plants.

23:23 Yeah. Yeah. When I was just say back to habits, my fitness pow has a has a thing now it's like if you want to start a new habit, like you click this thing and then you and then it's supposed to track how often you do whatever thing is that it is a habit. What I thought was interesting, maybe not entirely necessary, Like I probably build a separate app for that, but that's just me because I would want to sell it for more. But you know, that's that's just the marketing mindset. I do have. Like a like in Cahunasap I use for coaching, it says daily habits, which is like like I can assign it to people and it's like walking sunshine. Yeah, stuff like that, which is all just really important. And I might I mean, dude on my YouTube channel, on my instant my socials, like you talk about walking and if you can't get ten thousand steps in, there's a different way to do it and see the same benefits you stuff like that where it's like gifts your daily habits and don't sit it at a desk all day, stand up and do some squats, you know something, get your back out of this hunched over position. And so it's like those are the daily habits I put in there, and I don't know, it seems to work for me.

24:32 The ten thousand steps thing, I mean, we all know that it's arbitrary now and it's the real number for change seems to be about eight thousand. It's like seven to eight something like that. Yeah, something like that, but more always seems like better. I don't know, personally. I haven't only had one day in the last two months that I had less than ten thousand, and that was the day that I was not feeling well. The minimum that you should do every day is twenty five hundred twenty five hundred, and every thousand steps over twenty five hundred and removed. Like lowers, you're all caused mortality rate by twelve percent for a short period of time. So that's not that's not insignificant.

25:15 No, right, definitely not. So that's a that's a big deal. And so the change, the ten thousand step change that you can do if you if you can't do the ten thousand steps, is like a fifteen minute walk and it's it's like an interval walk though it's not just go walk. It's walk like you're a speed walker. Maybe not like Olympic level where they look silly, but like walk fast where you're gonna be a little bit out of breath for three minutes, walk slow for three minutes, repeat that three or four times. You get virtually the same benefits that you would get at ten thousand steps. That was a Japanese study'd done in like two thousand and eight something like that, and so just that can that's like, Okay, I just had lunch and I'm gonna go walk for fifteen minutes and do that, and so you get the ten thousand steps plus the other that comes from walking after food. It's two benefits. It slows down digestion, so you have less of a blood sugar spike, which is fantastic. And then the Italians called la passage viata and that's just stroll after dinner. And there was a study done with an Italian group and it was in America, So like a bunch of Italians loved in this neighborhood and then Americans loved next to them. They studied them. The Italians had like seems like fifteen heart disease less just from the walk.

26:39 Like that was tied directly just to walking after meals. So like get your walk in man, like you eat your lunch fast and get the heck out the door and go walk for fifteen minutes and do it like interval style, and you get a ton of benefits, not just from the ten thousand step thing, but from lower blood sugar and all the other stuff that goes along with it. Yeah, it sounds like, sounds like probably the blood sugar part of it is probably the most salient of the things. Yeah, I don't I don't know if you're aware of Stan efforting, but yes, yeah, somebody else is also in my phone. Have worked with stand pretty closely for a while back when he was actually here in this building, and his thing in the last few years, probably eight years, has been like the ten minute walk after you after you eat, Like fifteen minutes is probably better, but like getting people to do any kind of movement after they eat is kind of a big deal. And you think, I feel like that's kind of something that has gotten lost in culture because I think that that is something that used to happen. People used to used to take a digestive walk, yep, and it just kind of got lost some of what caught up in television and other concerns. You know.

27:59 It's just it feels good too, Like you eat a heavy meal and you're like, I'm gonna I don't want to sit here and just let it sit. I want to walk it off, right, And so just it gets things moving and it just made you feel better. And I don't know, to me and not a lot, not just to talk about the physical benefits, but the mental benefits too, just to slow walk of the dopamine release and cleansing your brain of leftover bit amyloids. Essentially. Yeah, So as is a science scientist, nerded me talking, Well. That's a good reason to talk to you. I know that you're a science let's let's take a step back. I know that you had a pretty significant weight loss transformation situation. You are more jack than I've ever seen you in twenty plus years that i've known you, like by far. I mean, you used to be in good shape and and you know, I knew you were doing martial arts and stuff like that back in the day, and and you were in good shape. But this is totally different, different.

29:04 Yeah, I so, I guess ten years ago, ten years ago, eleven years ago, my son was born. Ten years ago, we moved back to Colorado, and I was working full time, you know, wife, kid. I also owned a liquor store on the side, working full time. And when you're in that world, I was working one hundred hour weeks. I was just letting myself go. And then eventually I moved up. That store closed and I moved up, and I was like a commercial director, country manager, just traveling all the time, and you know, drinking a lot. And because that's what you do as an executive director, right, you entertain and you have to show your face. And so I got up to sixty five, and I'm five, ten to sixty five, I was rotund. I looked like I tried to find pictures of myself to see my transformation. I couldn't find any because I was just like embarrassed to the camera. Yes, or I would be on the very back and so you can only see my face and it was a very moonface. And so my wife had to like search pictures and she found like four and it was it was shocking. So I I created like now that train executives, like, I know what they go through. So I lost sixty pounds, like it, down to two oh five. And first time ever since I was a single digit age, I saw abs and I was just like, holy shit, they exists.

30:35 And yeah, but I was working out a ton, and just that tracking the food made me realize like what I mean, and I was we talked about fast food before they started. I was eating Choco Bell and Wendy's because they were right next to my house all the time, and so it was just very easy. So no, I'm going to be diligent and take this very seriously. So over the course of ten twelve months, I lost sixty pound and now I'm back up to two twenty intentionally, but yeah, I'm I feel good. It's weird. I'm in my mid forties, like I feel physically amazing. It's it's that the transformation that you get from the weight loss. The first twenty pounds people noticed, right, and that was it's not what I was going for, but it was like, wow, it's working. And then at that time I was like I need to do more, right, So I was like, I need to exercise and drink class and them. So I started doing more and it just started kept coming off.

31:34 But then then I had like disaster strike twice. In the middle of that. I was trying to work out, Man, my ab hurts, this is bugging me, and it was in a weird spot and I couldn't figure it out. So I had an ultrasound done. They were like, you might have a hernia. And then I had a cask and done, like you got a big as heernia. It was two centinarymes by six animeters, So you know that's a that's a big hernia, right. It's a big hernia. I didn't know I didn't have hernia pain because where they fixed the hernia was not where my pain was. And so I was like, okay. She was referring from a difference. No, no, so what happened was that was December twenty ninth of twenty twenty three. I got that fixed. And then three months later I'm like, guys, I'm having pain in the same spot. And they were like, oh, you shouldn't be having pain intentional. I'm like, well, I know that, That's why I'm here talking to you. And so I made him do another cat scan. And so here in Colorado, the UC Health System Universe color hus System, they have an amazing app and so the notes from the radiologist or the doctor whoever reads reads the stuff and uploads it.

32:43 You get a ping on your phone. So I'm I'm shopping at outlet malls two hours from my house, ping on my phone and I look at it says you have a permanently enlarged appendix which is causing the issue. And that's right where the pain was. Oh right, And so I was like, how did you not see that in the first ultrasound and cat scan? Right, So five months to the day, I had an appendix removed. And this is the middle of weight loss and so so the weirdest thing is I weighed myself. I was I was at two five ish when right before that appendectomy. But I weighed myself that morning. I gained fourteen pounds from the surgery in one day or just from the floating and all that, and so my belly was all sticking out, like this is so uncomfortable. It went down after, you know, a couple of weeks, just naturally, but it was so weird to see, like how much you gained from a surgery. So yeah, in the middle of all the way, lass had two very invasive surgeries. And but I feel great now and so it's still just like it was just weird, and so, yeah, not comfortable. I don't worry odds.

33:56 What are the odds? Like like appendix in your how long ago? What you were you over forty already? Yeah, yeah, I was forty It was just last year, so I was about to turn forty three, so I was forty two. Yeah yeah, because yeah, yeah, I mean appendix tends to fall like among among the younger set. It's not impossible. You can do it, I mean at any point, but just statistically it's not that. Yeah. No, And I have a buddy that lives a couple of miles away and he had the same thing right around this age, but his was a you have to get surgery right now. Mine was chronically enlarged, so I didn't have to like rush to the to the eerd At surgery. They're like, we're going to schedule it out because you're okay, and then OK, yeah, that's fine. But I'm like, I do you not see that? So that was actually the herney surgery was fine, fixed and everything.

34:52 The ependectomy sucked. I did it. Oh, it was worse than the Horney surgery. I don't know why, because it's like you're just snipping out a little tiny thing. So laparoscopic, yeah, but it was. Like, I don't know if it's just the angle they went in, because you know this three holes and they dig into you. Yeah, but I'd. Like seized up. It was the weirdest thing. But I'm my desk. This one was upstairs at the time. I'm just leaning back in my chair like this and I go to sit up and my whole diaphragm, my whole aps just seized and started spasming. It was the most and I couldn't breathe. My eyes were like bugging out of my head, and my wife was right next to me. She's like, are you okay, And I'm like I can't talk to you, I can't breathe, and then it just went away. And and when I would go to bed, like the first two nights when I went to bed, that happened when I was in bed, just like trying to roll over and stuff. It was the craziest situation.

35:47 And I'm like, that sucked. But it could also be that it was two pretty major surgeries within five months. I don't know what it was, but anyway, yes, I lost sixty pounds, and during that sixty pound weight loss, I created My program is general is called the Executive Athlete Protocol. So I deal with athletes because I was an athlete that are executives that you know, generally need to lose weight or want to just improve their current situation. So most of the people I deal with their former athletes, or like one of my customers, he's former athlete, but he wants to get a better skime so his wife doesn't lappen. And I was like, all right, we didn't work on this, and that just made me laugh. I'm like, oh, that's fine, and he's a great guy, but it's just it's kind of funny. I'm like, Okay, well, let's do this.

36:36 And so it's all about just taking the executive and improving them. And so I took what I know and all the nutrition information that I've digested over the last twenty years and all the science that I've been read and just made this protocol. It's you know, focuses on that. And so executives are a strange lot. Man. There you know, what's like sixty percent of our psychopaths or something. That's what they say. Yeah, yeah, So it's like you deal with psychopaths all day, but like controlled psychopathy, and so it's it's some of them are hard to deal with just because there's they know that it used to work, right, and I'm like, but it's not. It's not working now, and it's that's that's a hard thing for them to overcome. So I'm like, I got to play therapists sometimes and be like, listen, man, you hired me for a reason, right, let's break this mold and listen to me. I act as like a consultant.

37:37 You've hired consultants, You've been a consultant, right, So I give you frameworks to work with it I don't, and I give you, you know, the exercise and everything. But if it's if it doesn't fit in your framework, we can remove it, and I'm fine with that. But like you work within this framework for a little bit of time, and then we talk all the time, like I can text you, you can shoot me, not on the couna snap. We have zoom meetings frequently enough where if something doesn't work, then we'll figure it out and we'll take it out, we'll prove it, change it whatever, and I'm that's fine. And then so it's a little bit different of a I'm not just a personal trainer at a gym, and so because we talk about food mostly. So yeah, it's it's it's cool, it's it's a lot of fun seeing people succeed, you know. It's one of those like I've been a manager and when you see the people you hire succeed, it makes you feel good too, like and you know you help them and you want to help them, and so it's a it's the same concept from like an employee perspective, but in a three to six month window, and so you see them hit their weight loss goals and they're happy and the I'm like, man, I'm so proud of you for like doing this, and and so then you know, you're gain some friendships over the years from from doing this, and so it's pretty cool to see like these guys that are like really powerful succeed and knowing that you help him out.

39:07 Do you get anybody who needs to gain weight? Yes? I did. Actually a former pilot. He's a buddy of mine. He super avid backpacker and here in Colorado there's really long trails and so he went on a two week trail and he was probably burning five thousand calories a day, but on the trail you only eat what you can eat, and he's maybe eating two thousand. And he's like he's like six or five, right, He's a tall guy, and he he probably needed to gain thirty pounds. After that, he looked like, dude, you look skeletal.

39:50 You need to you know. And we saw him a couple of weeks ago at the pool and talked to him and I was like, dude, you look great. Are You're not going to disappear when you turnside now, so you know, he started laughing like fuck off, thanks man. So like so it's like for him, it was like, you need to eat more, we need to do a reverse diet, and we're adding just three hundred calories at a time for a couple of weeks, and then in a couple of weeks we'll add three hundred more calories, and it's a it's a mix of carbs, approaching and ignore the facts at that point. But then I worked out with him a few times because he's local, so I can just go to the gym with him and taught him how to do everything right and with intensity, because that's the only downfall of I'm not able to train these people in person is you see people working out and they're just going through the motions. I'm like, you need to have intensity right so then you can progress.

40:48 And so I taught him intensity and he understood and then he gained thirty pounds, So yeah, that's great. Is the goal is your goal? How long do you want to work with money? Usually a minimum of three months. Sometimes you can work with people for a year, just depending on what they want to do. Some people I've had to turn people down that Like one guy recently wanted you know, older gentleman, he's super sedentary and he's telling me what was going on and he needs to lose one hundred pounds, Like okay, that's fine, but I really think you should go to like a medical weight loss place. Yeah, right, so, and i'd look I know where he lives. I looked him up and said, here's some options for you. But usually, you know, people, three to six months is an appropriate time because the first couple of months normally is like weight loss, it's just getting into an optimal shape. And then if you continue with me, it'll be toning and muscle gain. And people hate the word tone, but tone is just how tight a muscle is at rest. There's nothing there's nothing bad about it, but how do you look when you're just sitting still? Right? And so there's been there's been a few times where people are like, Okay, well now I want to take this shape and make it look better, more shapely, and okay, we can do that.

42:11 And so then it's okay, maintenance for a little bit, and then we're gonna ramp up your calories strategically and it helps. And so people come out of that and they're like, I feel like a million bucks and like you look like a million bucks man you bust a dress. So that's pretty cool. It's really man, I just I love doing this stuff. It's fun. I know you and I have talked recently about the fact that, like when you when somebody gets to a goal weight, they don't necessarily the beard doesn't necessarily reflect it the way they think it's gonna And there's more work to do past that to to actually, like as you said, tone and and like you know, rearrange where you're where you're weight actually sits, you know, I mean personally, like I'm mister visceral fat in my gut, and I I know even when I get to where I'm I'm going, it's going to be it's still going to be there.

43:15 Like it's because it's always been there. It's always it's been bigger and smaller, but it's kind of always been there. Part of it is, you know, I have the anteriorly rotated hips and everybody thinks is so terrible, but isn't really terrible. It just happens to be how your body is, and so my gut just tends to stick out more and and and and figuring out how to mitigate that is a you know, it is a process. It's not it doesn't just happened with losing weight. I'm not going to have a h especially after after the years of powerlifting, Like, there is no vacuum going on you there's it's not possible because the ship does not move. Audio too. And I'm like, I look fat and I'm in a T shirt and I'm like, and then you just lift the surf and there's ad. It's just it's the same thing. It's just yeah, there, I can't vacuum at all, man, And it's like, I just can't even try.

44:07 The only time I try is just to try to strengthen the TVA a little bit for balance. And the same thing. Like if I stand up right now and just see a little it looks like I have a belly. But I'm like, but look at my arms, like you can see all my veins everywhere, Like you know what, I be fat. Like, it's just funny. It's just funny to me. So, yeah, you just see people focus too much on weight loss. Yeah, the number on the scale, it's I'm looking at it from a from a health standpoint in terms of like I know that I'll be healthier at that at that weight, but what that weight looks like is kind of the next step. Yeah, the guy I just talked to this week is a smaller guy on a smaller end of just physical stature, but he's a little pot belly, right, he could probably lose fifteen pounds, but he only wants to lose five.

45:00 Like if you, if you, if you lose fifteen, man, that belly is going to go away, and then you can build back up the muscle around. So you just don't do that. But if it just one of those five pounds, it's not just going to come from your belly. Right, it comes from everywhere. And so people get focused on the scale. And there's nothing wrong with focusing on the scale, but it's not the only data point. Like I tracked my weight when I was losing weight every single day, wake up these restroom scales right there, A weigh myself. I just wanted to see the pattern. And so I'm a nerd. I had a spreadsheet and so I would put it in. This is before I started using the app to track things, but I put it. I would put it in and I was and then the spreadsheet was a here's the date, here's the weight, here's the total weight loss, here's and then there was a graph. So I had a graph, a graph that I'm nerding out man, And so as long as the line was like this, I'm like, I'm good, right, and then you don't if you do them in it's going to be bumpy, right right, But after that and just whatever, So people focus on weight loss, and I'm like, you know, yes, it is important to get to a certain weight, but like the BMI calculation is useless. The hip waisted hip ratio is a little more indicative, but most people don't do that, and there's but there's no like good way to do this because I'm I'm obese right now. I'm like, yeah, okay, look, yeah, I'm I'm My BMA is like thirty four. Oh yeah, okay, yeah,

46:32 this is really accurate, guys. So I don't even know what my waist to hip ratio is. I never measured it, so I just know that, like, like, come on, look, be am I stupid. But if people focus on the weight, it's fine to focus on the weight, But how do you close fit? How are you sleeping? Are you still snoring a bunch? How's your energy levels? Right? Because especially the people that haven't worked out in a long time are just getting into it. They're essentially new lifters, and new lifters can recomp really easily. They can grow muscle really easily, and then they can lose fat really faster, so the scale weight might stay the same. But I'm like, dude, your shirts are tighter, Like if you show me progress, fix, I'm like, you look better, man, And so don't focus on the scale weight right now. Focus on how you feel and how your pants are getting and that'll that's a huge indicator of progress.

47:30 Yeah, I'm sure when you're when you're talking to folks, how often are they coming at you with questions about say, g LP one agonists. It's often, And I have no problem with them. I able. I think that and all of the stuff that I've read and my science side of my career, I know a lot more in depth about the stuff because the companies like Eli Lilly, we all know that they I think, is it Mujaro or we Go, I can't remember whoever makes whatever, but it's Eli Lilly's version. They're using my company's products to just do phase four clinical trials, so I have I can't say like what they're looking for because they don't even tell us, but they're using it to do secondary indications. So these drugs are are amazing, and you know, people sit on. Oh, you use a drug to lose weight. I'm like, dude, there's so many health benefits that come from these things, Like you lose weight, your blood pressure goes down, your heart rate goes down because your blood pressures down, Your kidneys are less stressed, so your kidney pressure goes down, so you remove kidney disease.

48:52 You have less cravings for alcohol and bad things like less sugar cravings. So I mean there's a litany of benefits, and so of all the drugs that have ever really like come out this, this is as close to like a miracle drug as possible right now. And then there's some other ones that are coming there in the mix right now. I think it's Regeneron is making like a myostatin inhibitor, and so it's like lose weight, gain muscle same time. Yeah, right, And so the biggest thing with GLP ones is you don't want to just lose weight, right right, you want to lose fat. My best friend is on the GLP one right now, and he's a chef right well, he was trained as a chef. We owned a food truck together, and I'm like, dude, what are you eating? Tell me what you're eating, and he goes, So I had an orange for breakfast and I was like, that's forty calories. You know, that's not like you need to ramp up your protein intake because I said it earlier on the podcast too, like you need to protein and take needs to be high, and there's a reason for it. There's mechanistic reasons within your body. But it's a simple way. If you're eating protein and you have protein in your in your body, your body chooses to use fat for fuel. It's simple, simple solution.

50:19 Right. But if you don't eat high levels of protein, your body's going to choose whatever's easiest. It's gonna be fat, it's gonna be muscle, it's gonna be liver, glycogen, right, it's gonna be all that stuff. So, like, eat a ton of protein, like fifty grams a meal for you dude at his weight and it helped him because he was looking gaunt, and I'm like, you need to you need to ramp this shit up, bro. Yeah, So I think these The thing about golp ones is they get prescribed. Great, what are you going to change? Like, what nutrition habits are going to change? I really wish they would have the nutrition is paired with it. But that has something to talk to these people about, Like you can't just go get the bag of Rito's and think you're gonna lose weight. So there's got to be some long term clinical effects.

51:11 Like that that they're used by and large, I think by the medical community the same way that the the psychic community uses antidepressants. Se here's your antidepresidant, you'll feel better. Yeah, I don't have to talk. Here's your GLP one agonist. You'll lose weight, You'll just happen, just like his magic whatever. And let's you know, ignore repatterning your your eating towards something healthier. Just eating less than the same thing as eating right. So right, and it's you know what tell people those if you get eighty percent right, massive progress, you're gonna make massive progress. You do not need to get one hundred percent right, because perfection is the enemy of greatness.

52:00 And in this situation, if you can just eat well eighty percent of the time, dude, I eat dessert all the time. Like I had four cookies, like cookies, big ass, you know cookies today, you know, And I'm like, yeah, I'm fine, I'm not going to explode. And so I think if people just need to get it eighty percent right, you can still enjoy your dessert, you can still have a beer, glass of wine, whatever it is, get it eighty percent right and you will make huge progress. And we talked earlier about the success pyramid consistency, like showing up right. The next one is macros, not macros and nutrition. This is for a weight loss, I should say it's nutritionl it's it's calories and then macros, right, so it's like they're still really important, but like understand your calorie and take and then you keep your protein high, and then it's fitness. That's like eighty percent of your successes is going up and nutrition and then the other twenty percent is fitness and recovery. So if you can eighty percent right of eighty percent, better progress than even made in years, So good, great, I'm happy for you. So I really think that people, you know, there should be some educational materials that go along with it, and people assume that, yeah, gosh, for years, team was creatine caused kidney disease. It doesn't, right, Oh my god. I remember when it came out, it was like, this is like a steroid. I'm like, no, it's not. But that's the

53:33 only the only reason I can't drink great products anymore is because of muscle text grape flavored creatine to four scoops and it was like fifty grams of sugar. Yeah, aging myself here, But that's but then high protein diets cause kidney disease, and I know they don't. There was just a study that reaffirmed it two weeks ago, and so I'm like, no, dude, eat a good amount of protein and then fill in the gaps and you will make massive progress on that. And even people that are not in jailp ones eed more protein fibrous vegetables too, in fruit and make that your focus and you'll be well on your way to success.

54:18 Knowing that it is difficult to get like decently prepared vegetables in even high end restaurants a lot of the time that isn't not just soaked with fat. Like what do you tell clients about what to eat when they're on the road, or so. I tell them, look at you know the my plate view right, or I think it's called my plate where it breaks it down instead of the food pyramid, right, it breaks it down by percent of what should be on your plate. And so it's kind of half the plate is fibrous fruits and veggies, carbs and twenty protein. That's kind of how you should look at your plate when you make success on the road. You know, don't order stuff like collar greens. I love collar greens, but they're full of butter and fat and stuff like that.

55:05 If you're gonna get veggies as for like steamed broccoli, right, and then you can sprinkle some salt and peppern at the table or whatever. But or saltea asparagus because they're not gonna saltea and so much oil that is going to be soft, but you can let it sit on the plate and in any oil will go onto the plate and then it's not onmos exparagus. So it's focus on half your plate being fruits and vegetables, and you know, it's it's hard. The other thing was like, here's a trick for your readers that your listeners is for salad at home. Instead of putting all your stuff in the bowl, first, put your dressing in the bowl first, spin it all around, right, and you get it all over it. Then put your stuff in that way you've controlled the dressing, and by putting it all on aside you can mix it up.

55:54 That dressing will go all over everything that is a properly dressed salad. So you know, like salad dressing is fatty, so like an ounce in a whole bowl is more than enough, but people don't think it's enough when they put it on the material itself. But if you start with it on the side of the bowl and then mix them that way, perfectly dressed salad every time. So here's another trick around salad dressing. Make your own. There's that too, you can you know, I mean, you can use as much or a little oil as you want, and some mustard keeps things from separating.

56:35 The good dinon. Yeah, you know, a wine, vinegar or lemons or limes or whatever spices you want because they don't have any calories to speak of. And yeah, that's pretty much what we do, honestly. And I'm I'm not a huge fan of dressing anyway. So it's not like like, even if I were not worried about my food when I ordered a salad in a restaurant, would with the dressing on the side, So that it's not like I'm not swimming in it. That's the next tip is you get the dressing on the side. Dressing on the side, you get a steak, you know, tell them not to put butter on top of it when they serve it. Yeah, right, Or so I think that it's a little bit of like executive privilege, but not just that that you can't go into restaurants and say that you want a particular thing that's not necessarily on the menu the way you want it, and you can ask for it, and if you're in the right kind of restaurant, you're going to get it, and it's going to be good because they, you know, everybody wants to do they deal with me, right, Yeah, it's what Yeah, exactly, it's what they deal with.

57:39 And it's not it's not even like you're not asking for anything crazy, right, you know, it's you're not asking for your stake to be Pittsburgh style, right, right. You know, you're asking for just some some basic, simple, minor prep change and that's perfectly reasonable request. And so I think you know exact to know this stuff, and so it's a matter of reinforcing it from my perspective, and salad dressing on the side. You know, don't put butter on my misteak as many vegetables as possible. And then you know a big fun thing, fun fact about baked potatoes. If you let a baked potato cool, it actually turns some of the starchy carbs into non edible carbs, which become like prebiotics. You'd lose. Yeah, in a four hundred gram yellow potato, which is a good sized potato, that's a pound, it's huge. You only anything about this, uh no, sorry, yeah, four hundred grams and dude, I'm I usually have the math in the top of my head. Anyway, Let's say you have one hundred grams of carbs in that potato, which is about an it's a pound potato, that's what it is. That's party calories. If you let it sit for five minutes, some of those carbs turned back into non digestible You instead of going from one hundred grads of carbs, you go to like eighty seven grands of carbs.

59:04 And so it's it's fascinating how that works, but it does happen, and you it's good for your gut. So it's a pre biotic that helps your gut flora so I'm like, let your potato sit for a few minutes. And in the second second reason why that's important physics nerd potatoes have high heat, and what I mean by that is it takes a lot to eat them up and also takes a lot for them to cool off. So what's so why French fries are always hot as hell for a long time. Same thing with the potato. Let it sit right because it's gonna stay hot for a long time. And then some of it turns back into prebiotics and it's good for you and you have less carbs that you're going to digest and use.

59:47 The probiotics are it's like like potato starch like that kind. Of Yeah, it's like inulin this, yeah, inulin, and there's a couple other ones that it turns into a non digestible carb and so it just helps your cut, which is good. That's crazy. I We have one of our trainers here is a competitive bodybuilder. He's not a big guy, but and and he's somebody who's like a very dramatic like change. When I five years ago when we opened this this thing, we you know, we're doing apparel, and we have had him in a photo shoot and it's like, I can't use this picture because he has tints, Like what am I gonna do? I can't you know this? And now he's fucking ripped, but he's a huge like potatoes over rice, guy, Like potatoes are better because for me, nutritionally better, they're more filling than rice. You don't just them as fast, yeah, and so you're not just not ripping through them. You know, your gut's just not ripping through that, and suddenly you're hungry again.

1:00:52 So that's most people say that about white rice. There's the only difference between white and brown rice is the husk is removed from brown rice to turn you into white rice, and so the husk is where all the fiber comes from. So eat brown rice. It's the same concept as an eating like a potato, same GI level gas from Tesla index. So you yes, that's true for like white rice, jasmine rice, stuff like that. Potatoes just sit longer, they're more voluminous, right, and so it's one of those where it does keep you full or longer. So if you're on a diet, potatoes are awesome, right, Just fitch sweet potatoes are fantastic because those will keep you super low gi for like a long time and keep you full for a while.

1:01:36 Yeah, excellent. Uh, I am I'm gonna say that we'll just we'll call the game right here, and I'm gonna intend to have you back and talk more, uh in the future about whatever happens to come up. But like you're you're my science nerdiest oldest friend, and uh, it's always it's always been fun to talk. And thanks Jim. See see how your how your career has gone over the years. It's it's been cool. It was fun to be on here, man. I appreciate you asking me on. Yeah, happy to come back anytime. And I'll give you my socials so you can post them and see people can how people find you. So it's the simplest. It's Right Lifestyle and Fitness. Last name is w R I G h T. So it's either Right Lifestyle Fitness or Right Life and Fit. And so you can go on Instagram, you can go on LinkedIn, YouTube, Instagram, Facebook, Uh.

1:02:32 And there's a website, not a great website. Nobody looks at websites. Anymore anyway, so unless they do. But yeah, social to where it's at. But you see me posting on socials all the time, multiple times a day, and and you can see what I look like and give tips and tricks, and I mean I talk about alcohol and sleep and talk about I talked about We talked about magnesium before we got on this, and I talked about six different types of magnesium and how they benefit right. Just so I I need to have that conversation. Yeah. Yeah, there's a couple other doctors that follow that, you know, list some to stuff. It's great, like there's there's like twelve types of magnesium. But anyway, conversation for another time. I had no idea. Yeah, I'm aware of two. Okay, Yeah, I am at the Jim mcdeon all the social media.

1:03:18 This show is fifty percent Facts. For percent is a word and fifty is just numbers. Fifty percent Facts is a speaker Prime Podcast association with our Heart Media on the Obscure Celebrity Network and we go talk to you next time. Thanks again, Justin