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0 (1s): Coming up on the get lean, eat clean podcast. 1 (4s): I talk all the time about a, a phrase that I, that I call accountability, anchor points, and you want to in the health space and the weight loss space, people hear accountability and they envision Jillian Michaels screaming at them on a treadmill. You know, and that's not what I view accountability. As I see accountability as people like Brian and I being your biggest cheerleader, being your support like that rock of support and borrow our energy until you build up your own. And we're going to be there to hold you accountable, not to tap on our toe. Why haven't you lost 50 pounds yet? That's not accountability. We're going to hold you accountable to doing what it takes. 0 (42s): Hello and welcome to the get clean, eat clean podcast. I'm Brian grin, and I'm here to give you actionable tips to get your body back to what it once was five, 10, even 15 years ago. Each week. I'll give you an in-depth interview with a health expert from around the world to cut through the fluff and get you long-term sustainable results. This week I interviewed Adam Shively, AKA the P H D the previously heavy dude. He hit rock bottom in his life. When he weighed about 327 pounds, he then went on his own hundred pound weight loss journey. And as he was on this journey, he decided to inspire his hometown to join him. He started a gym, a bootcamp program and helped his hometown lose over 35,000 pounds in five years. 0 (1m 29s): So on this episode, we're going to talk about his health journey, how he lost over a hundred pounds, his dietary changes his intermittent fasting schedule, how he's been able to keep the weight off and much, much more. I know you're really going to enjoy this episode, tons of great tips and thanks so much for listening. All right, welcome to the get lean eat clean podcast. This is Brian grin, and my guest today is Adam Shively, and he's a podcast or coach and author, and welcome to the show. 1 (2m 2s): Brian, I'm excited and congrats on successfully pronouncing my last name. It's a, it's a torturous thing in the podcasting world, and it's been messed up so many different ways, but no, ma'am, I'm really excited to be here. I'm excited about your new show. I think you're serving an audience that needs to be served and you're doing it well, Ben, okay, 0 (2m 19s): Well, I appreciate it. And you've been a big help and we're going to talk about some of the services that you provide. And before I guess we get into that. I know you have a great journey and a story regarding you losing what over a hundred pounds. And I'd love to hear sort of how that that happened. Actually. 1 (2m 39s): Yeah. Well, my, my journey as a podcast or my journey as an entrepreneur and my journey with my health are all kind of intertwined. So it's, it's interesting, but back in 2007 to kind of paint the picture for all you guys out there in podcast land, back in the land of 2007 and the, in the age of the DVD, I was, I was 327 pounds. So like I just was kind of what I referred to as a crap magnet. Like not a whole lot was going well in my life when I was 27. So 27 years old, 327 pounds, $40,000 in credit card debt, stupid stuff. Like just doing dumb stuff. 1 (3m 21s): Not happy with my work, not happy with my relationships, just a lot of not good stuff happening. And my friends kept on trying to help me out. Like, they're like, you know, let's help a brother out in there. One of them had me borrow a DVD called the secret, the law of attraction. And I pretended to watch it and I gave it back. I was like, Oh, that was awesome. I don't need this crap. And so I pretend to watch it gave it back two weeks later, another friend gave it to me. This is like when the secret DVD came out, everybody was all about it. I got it. And it was sitting on my DVD player, collecting dust. And I remember I had just gotten back from the grocery store. I was like, I was sweating at the grocery cause I wasn't sure if I was gonna have enough room on my credit card, like my 25th credit card to pay for the groceries. 1 (4m 6s): And I was like, I gotta, I gotta figure something out. And that DVD was just kind of sitting there, staring at me. So I listened to it. I watch it. And that was my first ever dose of personal growth material. Like I wasn't reading any books. I've read the sports illustrated swimsuit edition. That was about it. That's about all my reading material I had. I sat down and it just lit me up. It was like, somebody flipped a light switch for the first time. And I was, I'm not a big like woo spiritual guy. Right. But it made me feel like I could control my destiny for the first time in my life. I was going with the rhythm of the world. I was going like, you know, I just felt, I was kinda just going with the flow. 1 (4m 46s): Like people always say, I'm just going to float. Like, I don't think going with the flow is necessarily a good thing. Like I want to start paddling and steering the direction of my boat, right? So I watched this, it lights me up and I sit down that night and I map out when I want to create my life over the next five years. And I create a series of affirmations. I make a, a commitment to read these, but I also made a commitment to actions. You can't spell attraction without action. I feel like that's very important when you're talking about the secret, the law of attraction, all the woo stuff. I'm like, I'm not sitting in my pod bunker to here, just come in. Like I'm going to be skinny. I feel skinny. I'm attracting skinniness into my life right now. I'm reading my affirmations. I'm believing it. I'm feeling I'm firing myself up. And then I'd go out into the day and I look for opportunity to take action. 1 (5m 30s): Then at the end of the day, read them again and ask myself the question for accountability. Did I do anything? Did I make progress in any of these areas? Not all of them, but any of them. And if the answer is no, I had to do something before I went to bed. So I could do a little workout. I could send an email, I could read something, but everyday just a little bit, not, not totally accomplishing everything every day, but just a little bit. So I did that for five years, July 12th, 2000 to July, actually July 19th, 2012, I crossed off the last thing. That's when I opened my 8,000 square foot gym in my hometown with 30 employees and a hundred people waiting for me at 6:00 AM in the morning. 1 (6m 11s): But over that five years, I lost over a hundred pounds. I helped 15 different people in my hometown lose over a hundred pounds. I helped my hometown overall lose 35,000 pounds. In that five years created a business launched this bootcamp, fell in love, got married, started a family, erased all my debt. And it's not because I sat in my basement thinking about it. It's because I acted upon it relentlessly and implemented ferociously for five years and my life completely changed. So that's, that's the big, you know, transformation story. 0 (6m 44s): Yeah. That's quite the story. What was your, I would say what was like your biggest, why, you know, we always say you sort of need a why to drive you. Well, I know obviously you were overweight, but was there anything else that you were like, cause obviously you just clicked and sometimes it doesn't click right away for everybody, you know? 1 (7m 0s): Well, the thing for me that initially lit me up and took me a while to figure this out, Brian, but I've definitely been solidifying this. The more I tell this story is that that initial feeling like I reclaimed control over the rhythm of my life. That was huge. Nobody likes feeling out of control. Like even the people that take those personality tests and they're like, I'm a free thinker and I never plan anything. I don't like having schedules. Even those people don't like feeling out of control, you know? And so that first moment of I'm going to make out a plan. Here's where I want to get to. And here's what I'm going to do to get to it. 1 (7m 40s): I'm just going to take action. I'm going to show up for myself everyday. And that initial surge of I can actually put my hands on the steering wheel and drive now instead of just pedal to the metal, hope this goes well, mentality. That was huge. And just the thought of, okay, now I'm in control. I can do something about it. That was huge for me. That was the thing that really leveled up my Wyatt in the beginning. 0 (8m 4s): Okay. And I think you made a good point earlier saying that, you know, you just did something every day to move towards that goal. It's not about being perfect. And you know, even if you don't check off all the boxes every day, at least you just did something to move you forward. 1 (8m 21s): Yeah. And just a little bit, we, especially people on a health journey, especially people on a weight loss journey we get in our heads and we kind of magically erase all the time that it took for us to get in an unhealthy position. Like, Oh, it took me 40 years to get here, but we forget about that. We want to lose it all in one day. Like, wow, I've been more. I worked out today. What's the deal. I'm not weighing any less than yesterday. And it's just, we get in our head about it. But if, if you can, you know, we can talk about the scale all day long and like negativity and how we get in our head about that. But if you can kind of put that to the side, see the scale as just a data point as like you would never, you would never change your plan. 1 (9m 3s): If you're working with Brian and he has to do a pushup test every week and one week you do one last push-up in the previous week, you're not gonna be like, screw this. I'm not, I'm not, I'm not gonna do this anymore. This obviously isn't working. This is the data point, same thing with the scale, same thing with your measurements. But if you can show up consistently over time, that's the magic supplement. That's the magic recipe. That's the magic workout is consistency. And just do a little bit over a long period of time. Like it took me five years to lose a hundred pounds. It didn't take me a day. It didn't take me a week and it's not like, Oh, it took me five years. What a loser like, it's like, I've lost fi you know, over a hundred pounds and I've kept it off for years and years and years, like from 2012 to 2020 when we're doing this interview. 1 (9m 48s): And that's the key thing, it's that consistency over time, it leaves a long time long-term results. 0 (9m 55s): Right. And it's all about just getting those little wins, right? I mean like just little small little things it's and like you said, like, it's not about how can I say this? I think people get discouraged early on. And like, I, I, I coached some people with fasting and things like that. And I always teach you want to sort of ease your way into it. Just do the little wins, push, maybe push your meal back a little bit at a time. Instead of going cold Turkey, I got a fast, a whole day and expect results or things like that. Did you have a coach or how did like, and, and we'll get into your sort of your dietary changes, which I'm assuming was probably the majority of the reason why you got there, but what did you have any help? 0 (10m 45s): Like anyone that held you accountable? 1 (10m 48s): I had like my gym bros, you know, like people that would just meet up and hold me accountable to showing up and doing cardio, doing my strength, training, things like that. But no official coach. I had great mentors, like the owners of the gym that I was at. I could ask them anything. They would mentor me, just people around me 0 (11m 6s): Having a workout partner in itself as it is an accountability partner. I always say, it's great to do things. I mean, it's okay to do things by yourself, but it's great to do something with someone else, right? Yeah, 1 (11m 16s): Yeah, yeah. There is. There's a saying and I, and I, I get it right about 12% of the time, but it's what we, if you, if you speak a goal, that's like one way to level up something that you have. But if you speak a goal and you're held accountable to it, then that, you know, is, is levels things up extraordinarily. So that's not even close with actual quotas, but it's along those lines. But if you got a goal, there's a chance, but the chance increases if you're being held accountable to it. I, I talk all the time about a, a phrase that I, that I call accountability, anchor points, and you want to in the health space and the weight loss space, people hear accountability. And they envision Jillian, Michael screaming at them on a treadmill. 1 (11m 58s): You know, and that's not what I view accountability. As I see accountability as people like Brian and I being your biggest cheerleader, being your support like that rock of support and borrow our energy until you build up your own. And we're going to be there to hold you accountable, not to tap on our toe. Why haven't you lost 50 pounds yet? That's not accountability. We're going to hold you accountable to doing what it takes to lose 50 pounds. That's the key thing. And you look for that. You don't run away from it, right? 0 (12m 27s): No, I agree. And I guess maybe speak on what changes you made dietary, what dietary changes you made that made the biggest difference? 1 (12m 38s): Well, for me, like you mentioned earlier, Brian, about just small changes. Like my, my initial phase of my diet was let's drink more water. Let's not drink beer and let's sweat every day. So that was like my, my nutrition and fitness routine or water, no beer sweat. Every day, I got under 300 pounds doing that. Like that was the first 30 pounds. And the funny thing about weighing over 300 pounds and being a dude, like I, like I was, am like, I was convinced I have pictures to that that are hilarious. Cause I was like, if I just get under 300, I'm going to be ripped. 1 (13m 21s): Like I know I'm going to have the abs. I took pictures. And I was like, you seem like I'm trying to like get the lighting right. And everything. I'm like, ah, I think I see an admin there, but now they'll still fat. But, but that got me, my initial phase, then I started focusing more on whole foods. So it was water, no beer, whole foods, sweat. Then I started manipulating like macros and carbs a little bit. And that's kinda it, man. I lost a hundred pounds, five years of that, you know, I intermittent fasting and keto wasn't even really a thing like it was around, but it wasn't like a, like it is now. Right. And like, those are the things that I do now to, to optimize. 1 (14m 2s): And I'm really big if I could wave a magic wand in the health space and eliminate one mindset or one thing I would eliminate the campiness of team keto versus team vegan and you know, team intermittent, fasting versus team. I eat every 30 minutes. It's like, I feel like we're all on the same side of the battle against disease and obesity. And we have to quit yelling at each other, trying to argue about who's the most correct? Like we're all correct. Like I didn't have episode trying to find the through line of, you know, cause we can all claim results. Everybody on every team like Kito has a hundred pound weight loss people, amazing physiques, vegan, same thing, intimate fasting, same thing. 1 (14m 48s): WeightWatchers same thing. Like we're across the board, you see results. So what are the common, where's the common ground and that's where we need to focus on. And it's more in my opinion about what we aren't putting in our body and what we are and the timing. And maybe if you intermittent fast, you're 5% more optimized. But if you're stressed out about that and you just crap out on your diet every, every other week, it's not gonna make any difference. Anyway. 0 (15m 15s): Yeah. I agree. We're all trying to accomplish the same goal and there's, I don't think there's a reason to take like one side or the other. And like for myself, I was on one side. I was more like, not, I wasn't a vegan, but I was like a pescatarian and went that route for a while and sort of just, you know, I was switched my tune and got a little more into just like, not like full on carnivores, but just like carnivores dish. And I just felt like I needed that protein and it just wasn't getting it from other sources of, you know, being more of like a vegetarian, but you know, again, you can find people on both sides that have had results and yeah. 0 (15m 57s): So what, so you're in, I know you're what can't wait now, what camp are you in now? Quito. Brian, I'm a team Kita right now. I know. Yeah, yeah. You know? Right. You can, you can, I guess I know you're like more keto carnivores. Is that right? Yeah. Yeah. And was that from the beginning or just recently? 1 (16m 19s): This has been the last three years of my journey. So we're talking like 2017, 18, 1920. This has been the Hito I'd always, I, I progressively dropped my carbs and seen better results. I think just because I had a lot of insulin resistance built up from like, I grew up on like diet Cokes and yogurt and yogurt packs and like, Oh, I probably drank 0 (16m 45s): Cereal. How about I need a box of cereal? You know, like just roster flakes. I like corn pops personally, 1 (16m 55s): But I've mixed them up a little lucky charms action I'll do that. 0 (16m 59s): I never was a corn pops. They got soggy, you know, when it gets soggy, it was like, you know, call it a day, dude. I was like, when I was eight, I was actually 80 1 (17m 8s): Raisin bran and stuff like that. I'm like, Oh, give me some raisin bran. And I, you know, that created interesting bathroom situations for an eight year old, you know? But no, but now like the more I dropped my carbs, the better I feel and now keto carnivore meat and bricks sort of a thing, was it with the keto brick and I'm loving it, but it's all in my mind, these are all tools in the transformation toolbox. And right now the right tool for the job is keto carnivore. Right. Who knows what the right tool for the job would be next year. And I'm open-minded about that, 0 (17m 43s): Right? Yeah. I look at fasting as the same way. I mean, it's a tool it's not for everybody depending on where they are in their lives or I mean, if you're trying to honestly put on mass and build up some bulk of your PR, you know, fasting might not be the best thing, you know, you might want to eat all day, but if you're maybe in your middle-aged and, and things have waned off a little bit, I think fasting is such a strong tool. How do you use it in your life? 1 (18m 10s): I do daily intermittent fast. So, but I use a little different feeding schedule than a lot of people because I, I tried the traditional 11:00 AM to 7:00 PM window like that eight hour window. And I don't do real well when I was eating two meals and I eat a lot of calories. I'm I'm six foot three and 225 pounds. So I'm not a tiny person. It takes me 3,500 to 4,000 calories to fuel up my body. So me eating 2000 calories about an hour before I go to bed, wasn't a good situation. I just felt like I wasn't sleeping. Well, acid reflux, things like that. I talked to my, my friend Alexa Sherm, and she, she got a podcast called simple routes radio. 1 (18m 55s): It's awesome. Check it out. Yeah. The, she recommended that I move my window up. So now I go from, I start eating at 9:00 AM meal one and I'm done by five. So I usually start my second meal by 4:00 PM. And then if I'm in bed, like I go, like I said, I'm 80 years old. I go to bed at like eight, eight 30, eight, 45. If I'm really feeling crazy, whenever the kids go to bed, I go to bed after that, after that, but I get up early too. So right. The, that really helped having three-ish hours of digestion and just being able to chill out. So that works really well for me. So I started at around 9:00 AM. 1 (19m 35s): I usually work out before that on a empty, empty stomach, you know, for maybe 60 to 90 minutes, then I meal one at nine meal, two at four, have a little coffee in between. Good to go. But 0 (19m 49s): Yeah, no, that's a good point is like this whole, you need a certain window sort of thing. I know, like 12, you know, that 16, eight, which a lot of people will say, Oh, they'll break their fast at noon and then have something at seven, eight. Doesn't it? I don't think it pertains to everybody. For sure. And like for myself, I was sort of the same. I, I liked the mess around and see what fits best for, for me. I think during the quarantine, I've actually closed my window a little bit and made it where I I'm like you, I like to sort of have two meals. I feel like I, I, sometimes there's days where I do do maybe one meal, but I feel like I'm like trying to fit it in sort of thing. You know, like ice, you can sort of spread it out. 0 (20m 32s): Yeah, I dunno. But some people, you know, a lot of people like just doing one meal a day and I do do, I do like it occasionally, but I just make sure that my eating window doesn't feel like I'm like rushing to eat. 1 (20m 43s): Yeah. And the key with me is like, I consume a lot of calories. And if I sit down and eat 4,000 calories in one meal, like that's not going to feel comfortable to me. I feel that's kind of, and that, you know, being heavier, I can have the tendency, like those, those, those demons kind of spark their head up. So I have to be careful with that. I'm the type of guy that if you put that 12, you know, 12 count of donuts in front of me, they're going down quick. Like when I was big, I used to do eating contest and I, one time I sat down and ate 10 pounds of pizza in an hour. I did like 15 donuts in five minutes. 2 (21m 21s): All these the, you put it away. 1 (21m 24s): Yeah. Local locally. Like it wasn't like I got into big time, competitive eating, but I was a big dude and people knew I could eat. So they would invite me, like my friend opened up a pizza place and he's like, we're going to have an eating challenge. That was when the show man vs food first came out and he's like, we got a, it was actually a 12 pound pizza challenge that I ate 10 pounds of it as like his test dummy. And I couldn't finish the other two pounds in the hour. So he put me on the loser wall. My picture is still on the loser wall of Monroe County pizza in India and Indiana, Indiana. But after I finished it, he decided that was too hard and change it to 10 pounds. But I'm still on the loser wall, which I, I feel like I need to file a lawsuit against them or something like that's defamation. 0 (22m 8s): Yeah. Yeah. Well, you know, well, I mean 10 pounds. Oh my God. It was hot 1 (22m 12s): To Brian. Like it was out of the oven. So I'm putting it down and it's like warm in the belly. And then I laid down it, must've tried to like try to just like stretch out. Cause I could feel the dough just like expanding inside my body. And wow. That was not, that was not a good thing, man. That was, that was a bad idea. 0 (22m 30s): Why don't we talk about now, now we know your eating window, right? So like what's your meal? Typical meals like do like to sort of, and yeah, I guess I'll let you run from there, but like you're nine. Am you? So you work out and you, you break your fast after you work out. 1 (22m 45s): Yup. Yeah. So workout. And I do like, I work out in my pod bunker here, you know, I've got a 10 foot commute to my gym. Yeah. Got a nice like power rack there. I've got a thousand pounds of bar plates and bumper plates and dumbbells up to 90 pounds and everything. I need squat rack, all that good stuff for the quarantine didn't bother you. It's the same thing. I mean, as a full-time podcast, when somebody has a gym in their basement, like I don't do anything different than I normally do. I talk to people on zoom all day and I work out at home. So no difference everyone else has, gets to see what my life is like every day. I'm not sure what everybody's complaining about it. I love it now. So I will hit the strength training. 1 (23m 27s): Pretty good. I use, I love Jim Wendler is five, three, one protocol. I'm a big fan of that book. So that's, that's something that's kind of my jam, but then I'll usually break the fast like today I've got a good hunk of meat. I had a big sirloin steak in the air fryer. I use my air fryer like twice a day. Fry dude. It's been a game changer. I've been an air fryer guy last six months and I loves it. Okay. Well let me give you guys pro tip on air fryer and I'm, I'm very thrifty too. So to those of you that are frugal, this, this little tickle, your, your frugal taste buds here. Yeah. I, my, my like perfect Quito cut of meat to me is a thin slice Chuck eye steak. 1 (24m 13s): So it's like a Chuck, it's like a pot roast cut of meat, but it's cut thin and steak form. And you air fryer that it is delicious. And it's like 65% fat, like 35% protein. Like it's great. Keto macros. So Chuck steak and you can find it for like three 50 a pound. Like it has good price. And like, you can, you can score. Good. A good check eyes, check eyes steak. 0 (24m 40s): Wow. I'm looking at it. I've never used an air fryer either. 1 (24m 43s): Yeah. So today I did sirloin. I did like a pound of sirloin steak and I did a little coffee with heavy cream and then a half of a toasted almond coconut Quito brick, and to wash it down and did a little shot of olive oil just to right out, right off the spoon, just because I liked the way it feels, man. That's my that's that's that's meal one and the meal too. I'll usually do like a pound pound and half of burger. I just do that. My air fryer again, I get the highest fat content I can like I, right now I've got like, I think 73% fat beef, and then I will do another half keto brick and I'll do a shot of, I really like Carlson's fish oil, the liquid it's got like lemon flavor. 1 (25m 30s): It's good sourcing. So I'll do a tablespoon of that off the spoon. And that's kind of it's, it's usually like a pound pound, a half a meat, half a Kito brick, a little bit of extra fat in there, somewhere in oil form in, in broken up into two meals. And I keep it pretty darn simple. 0 (25m 46s): And that's pretty consistent. How do you ever, I always talk with people, cheat foods. What's your cheat food. I know you talked before some of your other ones, but yeah, 1 (25m 57s): And I don't cheat. Like when I was losing a hundred pounds, I would take a cheat meal every two weeks. I don't cheat that often. Now, now like my son had his 10th birthday last, last weekend. Right. So my wife made a monkey bread. You know what monkey bread is? 0 (26m 14s): It's like banana bread or no. No. Okay. That's a good guess though. 1 (26m 18s): So you take like, you get a biscuit, 10, like biscuit bread or whatever it is and you roll it up into little balls and then you stick all the balls together and put like sugar and Brown sugar. And what else is in, it's supposed to be an Indiana thing like caramel, caramel, but there's like a syrupy mixture that like cements it all together and you put it in like a circle baking 10 and you bake it like cake, dude. It's amazing. And I, the hell out of that, for sure on his birthday, like something like that. I like cakey stuff. Pizza of course donuts. That's kinda my, my, my wheel house, but even just jamming on a little bit of fruit. 1 (27m 2s): Cause being keto carnivore, I eat very little fruit, very like no fruit, no fruit. I haven't eaten vegetable in quite a while, but you know, things like that. An interesting thing since I cut out fruit and vegetables, I've gotten off all my allergy meds, which I talked to my friend Danny Vega about this. He's like, it makes sense. Cause they have all these plant, you know, protective mechanisms that keep them alive as plants. And that's what you're allergic to. And, but I was like being in the Midwest. I was a Alegra every morning nose spray, every night type of guy all year long. And I haven't done any of that for like almost a year, a full year cycle. And everyone else around me is having all these allergy things in the Midwest here and I'm not dealing with it. 1 (27m 45s): So that's been a nice little side effect of the no, no veggie, no fruit. 0 (27m 49s): Yeah. Wow. And so your carbs are pretty much coming from nothing. Right? Other than that. 1 (27m 55s): Yeah. Yep. Yep. So that, you know, I eat organ meat a lot too. I hunt. So if I have a successful hunt, I'll have some venison liver, things like that. And you know, there's a little bit of carbs from the glycogen in the liver. But other than that, man, like I don't even eat nuts or anything like that. 0 (28m 13s): No nuts, no dairy, 1 (28m 15s): No. There's a little bit of heavy cream. I'll do, I'll do some cheese every now and again on my burger, but it's not like a, a staple. It's not a lot of Quito. Like you talked to keto people about the, the main food groups. It's like coffee with cream, bacon cheese. And if you take any of those things away, they're pissed, man. So you can't take away one of those major food groups in, in Quito. 0 (28m 39s): I hear you. Yeah. What would you say? I'm a big morning ritual guy. So I like to sort of get tips from people regarding like what, what, what the key to their mornings are, because I think it's just a great way to start the day. I actually just did a podcast on how to crush the morning. So I'm curious to know what what's your ritual is like in the morning. 1 (28m 59s): Well, I think I'm glad you're encouraging a morning. Ritual Zola. I think one of the biggest mistakes anyone can make is they go, okay, I gotta be at work at 9:00 AM. And I know that it's gonna take me seven minutes to shower. I'm going to eat for five minutes so I can wake up at eight 27 and I, then I can race to work and people are waking up stressed out. Oh no, I hit the snooze button. Now I have seven less minutes to accomplish this. And they're running in the shower, eating like crap, eating in a stress state, which we know isn't good for us or eating in the car, which you know, isn't good for us. And they're just starting their day off with stress. So I tell people like wake up 45 minutes with buffer, like a 45 hour of buffer that you can just chill into your day and ease into it and do things that light you up. 1 (29m 49s): And like, so that's like my main tip would be, if you can spend 30 minutes investing in you with a power 30 or a power hour, then that's going to be, you're going to get better health results across the board. Because just because of the, yeah, the, the, the state that you're in, not being stressed out, but with me, I get up usually at 5:00 AM and from like five to six, 15 ish, six 30 ish. I'm investing in myself. So I like to drink some water with, I put re relight from Redmond, real salt in my water, the lime flavor. It's awesome. That way I get some electrolytes in my body rehydrate. And you just interviewed the guy, didn't you? 1 (30m 29s): Yeah. Darrell, Darrell Bouchard from Redmond's man. That's an interesting story. Yeah. But putting that in your body, I like, I like to get 20 ounces of water with that in me as soon as possible, just to rehydrate and get those electrolytes going. That's important, especially if you're a low carb. So I do that and then I'll stretch and do mobility for like 15, 20 minutes. I'll listen to some podcasts. I usually listen to the newsworthy podcast, which is, that's the only news that I consume also because it's not left-wing, it's not right-wing, it's just like, she just does it in 10 minutes or less. She's a friend of the program, Erica, Mandy, fellow Indiana, Hoosier alumni, but she's got a great show. 1 (31m 10s): So I listened to that. I stretch, I get informed a foam roll, do some mobility. I've got like arthritis in my back already. I'm 40 years old. I've got arthritis in my back. So I've got to loosen up and do a lot of mobility every single day. And so I'll do that. Then I go into my affirmations. I still have that, that ritual that I do, I'll do that for about 10, 15 minutes. I'll review my goals for the day, kind of the schedule of the day, what I want to accomplish, my big three things that I want to accomplish for the day. And then I'll usually dive into some creative work where there's free thinking. There's a book called the road less stupid by Keith, Jay Cunningham. 1 (31m 52s): It's excellent. I recommend the audio book is he reads it and he's got this like thick, like text this Twain. And he talks about questions. You should ask yourself when you're spending. He's a big proponent of thinking time. And that's what I do. I'll spend 20 or 30 minutes of just free thinking. And the book is all about just questions. You should be asking yourself. That'll cause improvement. And if you guys have ever heard of the book, rich dad, poor dad by Robert Kiyosaki, Keith Jay Cunningham is Robert's rich dad. So he's the guy that he learned all the stuff 3 (32m 23s): From. And he's, he's a real, 1 (32m 25s): He's very entertaining. So I, I recommend that book, but the road less stupid the road less. And the way he says, like the road. 3 (32m 34s): Yes. Stupid. And 1 (32m 37s): Yeah, he says the word stupid a lot in the audio book. It's pretty good, but that's, that's kinda my morning. Then I go up and I invest time in family time. I'd take a lot of pride in making my kids breakfast and they they're eating healthy and, and doing their thing, getting them ready for school, spend some time with them, spend some time with my wife, we get them off to school. And then the Workday is off and running. 0 (33m 2s): Yeah. I love that. Not the first thing you mentioned is getting up earlier. Like that's like the first thing I put in it as you know how to get them, you know, crush the morning. I mean, if you're rushing, you're not going to get anything done. And, and like you said, this is time for yourself, especially if you have kids. Right. I mean, I I'm, I don't have kids right now. My sister has three kids and I was telling her, I'm like, yeah, take advantage of the morning when everyone's sleeping. 1 (33m 29s): Yeah. It's huge that the house is quiet. No one. So I think if there's one mistake, I mean, there's, I won't even call it a mistake. If there's one shift that request people to make during the pandemic, especially, they're all trying to Netflix and chill at night and drink wine. And that leads to nighttime eating. And then they don't go to bed until 2:00 AM. Right? Forget all that mess. Go to bed at nine or 10, o'clock get up at five o'clock and have two hours of yourself there. You're gonna get way more out of that. That's your fitness time. That's your reading time. That's your creative time. That's the time for you? That's the real you time that the evening me time is fluff. It's not, you're not gonna get anything better out of that. 1 (34m 9s): I would, I would challenge people to do that for one month and the results will be exponential. 0 (34m 15s): I agree. I mean, well, I've always been a morning person. I do know some people who perform great at night and they like, they're just, NYPA, you know, night birds. They're just like night people. They, they stay up till like two and get stuff done. But that's just, I couldn't do that. Yeah. 1 (34m 31s): Those are outliers, man. Those, those are, those are the, like the freaks of nature. Yeah. 0 (34m 36s): Yeah. It's impressive. Cause once it gets past, like I try that, do like, like you, I try to do all my creative work and things done in the morning. And once he gets past, like, I don't know, once the afternoon comes, I start to lose there's 1 (34m 53s): There's an app. Have you ever called, heard of the tap test? There's okay. And I'm not sure how much I believe in this, but I was, I was definitely believing in it for awhile where there's an app, my, a guy named Ari Mizel created this, I believe. And you, during different times of the day, you go with your thumb and you tap on the screen and it measures it for a certain amount of time. You left-hand. And right-hand you do it different times of the day. And based off of like your nervous system response and how fast you can tap that thing, it tells you when your most productive work time of the day is 0 (35m 29s): There's an app for everything. So I'm not, I'm not surprised. Yeah. 1 (35m 33s): I mean, I didn't do it religiously, but it seemed like it was correct, but mine was definitely more morning skewed. 0 (35m 39s): Yeah. And I noticed you did a podcast on tips to get out of a quarantine rut. This has gotta be one of them. Right. Get up early, get your stuff done early. Right. What were some of the other tips? 1 (35m 50s): Well, I mean the big one is control. We can control, like we can't control that necessarily that the pandemic is happening. Like it's, it's on and it's raging and you know, things are crazy, but taking more of like a stoic thought, like what, what can I control? What is out of my control? Well, I can control what I'm putting in my body, how I'm treating my body, what I'm watching. That's why I don't get into the news apps and watching news on TV. I just listened to Eric and Mandy 10, 10 minutes a day. Like I'm controlling the variables that I can control that helps mitigate a lot of the stress that everyone else is feeling. And yeah, I've had to adjust what I do, how I do business and things like that. 1 (36m 34s): But you know, to be honest, like just because of my focus levels and controlling what I can't control, I've had the best business year in my life. And this has been like 20, 20 has been a really good year for me personally, physically with my health, with my business, just because I've chose to make it that way. And I won't accept anything else. Like this is, this is my one life like I'm going to do with it. What, what I'm going to do with it, regardless of pandemics. And yeah. Do I wish I could hang out with friends and family more? Yeah. Do I wish I could get out and speak on stages? Yeah. But that's just not the current situation. I'm not going to waste any of my emotional energy stress out about that. 0 (37m 15s): Yeah. I completely agree. And I wanted, I wrote down here, I wanted to know as well. Cause like you lost all that weight going, going back to the weight, you lost all that weight. What was your biggest thing? Cause I think people, you know, they lose weight and then they end up getting to this sort of yo-yo dieting where they put it back on it and you made a point saying that you've kept it off and that's like, awesome. Like what would you say? A tip would be for individuals to keep it off. 1 (37m 43s): All right. So yeah. I teach a concept that I call the transformation timeline and there's three phases in and I like to teach this because it paints a picture that way people can see where they are. And in weight loss, a lot of people are just trying and they're trying really hard and just like a random circle. Like I'm really trying hard, you know? And if you can put a pattern or a path to that effort, then you can say, well, here's why I'm on the road. So the three there's like three, I want you imagine a line across with three columns. So in the first column I called this escaping the black hole of weight, loss, doom, Epic name. And so the black hole of weight loss doom is that like a cycle. It's a circle where you start off trying something new, you lose some weight, you get some initial results. 1 (38m 26s): Then life happens and we crash and burn and go back where we started. And a lot of people like this is the weight loss journey that they experienced their entire life. It starts something that gets some initial results. Life happens. Wasn't ready for that crash and burn back to where he started. So to escape that first phase, we have to be able to identify, analyze and plan ahead for what I refer to as transformation, danger zones, too many people go, Oh, that program didn't work. Brian's coaching. Didn't work. Oh, you can try some different Adam's coaching. Didn't work. Oh, gotcha. Something different. It's not that it's the bottom of the circle. It's the life happened? I wasn't ready for that. I, you know, I went on vacation and I gained 30 pounds. Then didn't go back to the gym for three months. 1 (39m 8s): I had a breakup and gain my weight back. I lost my job or my job schedule change. I lost a workout partner. I got injured. Whatever we have to be ready to prepare for those life happens moments. Once we can solve that, we can move into this second phase, which is all focused around finding balance between your health and your lifestyle. This is where people get to, they escape that black hole and all of a sudden they're outside of their comfort zone. They go at Adam dude, I can't keep up this pace forever, man. Like I can't eat this clean. I can't work out this much forever. I'm like, cool. Let's start working on balance. Let's start throttling back on some of this thing. We got progress. We're out of that black hole. 1 (39m 48s): Let's start finding balance between yes, we're still making progress with our health. But I also feel like I'm not sacrificing so many lifestyle points and that's different for everybody. So we work to find that in the second phase, the third phase is where we don't gain it back. And this is the important step that a lot of people don't make. I call it new purpose, new identity. This is where you eventually run out of real estate to sell. If I've got a hundred acres and I've sold a hundred acres, I got no more anchors to sell. So you can't always be that weight loss person. You have to say, what's the next thing that's going to get me out of bed. What's that next thing that I'm pumped up about? What's that next thing that's going to get me outside of my comfort zone or make me learn something new to keep me going forward for me, that's when I started coaching other people. 1 (40m 31s): Like that's when I started being a mentor to others and it created a business around it. So I'm locked in tight for others. It might be, I want to do a power lifting meet, or I want to do a 5k or a mud run or whatever. I want to get a modeling contract. Like, that's that next thing that's like, how am I going to do this? I got to learn something new. And we kind of go back through that cycle again. And that's the key thing. A good example is like I've coached some people that some, some ladies that were like, I got to lose a hundred pounds so I can find love and get married. And they lost a hundred pounds. They found love, they got married and then gained it all back and they didn't find that, that thing, that thing. 1 (41m 18s): And it can't always be about that superficial thing too. Like we got to dive in deep and make it as much about you as possible. Like if you're losing weight for somebody else, you're probably not going to keep the results off like that. That's not probably going to work. So you gotta think about you and, and why you're showing up for you. And that's gotta be good enough. And if it's not, you gotta level up that why? 0 (41m 42s): And so it's interesting point. So like, you know, people lose the weight, they've sort of maybe reach what they want it to or gotten close to it. And then they don't sort of find that next thing to keep them going. Is that like, maybe it's a competition, you know, who knows is that sort of, 1 (42m 1s): Yeah. And the point you have to start thinking about that as you lose your weight. Like, what's that thing that I want to explore when I hit that weight loss goal, because you're in my gym, I'm a recovering gym owner. And, and I, you know, back in the gym ownership days, we had these dry erase boards and we had like the 30 pound club and the 40 and the 50 and the 60 and the a hundred pound club. And as you're one of those people marching along, like you're getting all this, you know, you know, adoration and support and, and everybody's cheering you on all of a sudden you're done losing weight. And you're like, Oh, where's all that positive mojo that I had. And now you kind of feel like people are waiting for the you to keep this off. 1 (42m 41s): This is, this is going to be, you start to feel that kind of pressure, which is the opposite of what you're used to getting that can really throw you off. So you have to start looking at, you know, I've got this brand new body, I've got this machine, let's see what it can do. Let's let's see how much I can dead lift. Let's start training for strength sports, or let's do a, you know, a race or whatever, something physical like that. And just turning the page. But I have to kind of put an asterix on this too. You can't expect it to be motivational at the same level as that giant weight loss journey. You may never reach that level. Again, like me going on my hundred pounds, Epic, huge life-changing epically health. 1 (43m 23s): Life-changing forever me competing in powerlifting. Isn't gonna reach that level. It's just not. And we can't, you can't put that kind of expectation. The key is you have that next thing that you're going to just put energy into and focus and it's going to keep driving your fault. 0 (43m 38s): Yeah. I love that. And I'll make it reminded me of like, you look at these athletes, these professional athletes, like let's just say basketball, where they played, they that's all, they know their whole lives and they're just, you know, they're in great shape and this and that. And then they stop and they retire and they sort of lose that edge and that competition. And you've seen guys sort of go down that, you know, to go the other way and bunch of weight. Yeah. 1 (44m 3s): They lose their health. They get messing around with drugs. They lose their relationships. It's they have that huge focus point and then the faucet shuts off. And that's what you have to be able to transition as a human being. We need things that inspire us and we have to keep continuously looking for those. 0 (44m 20s): Yeah, no, that's great. And, well, that's awesome. And I wanted to touch a little bit, I know we've talked a ton about weight loss and you have some other things going on. I know you have a podcasting business, right? Yup, 1 (44m 32s): Yup. Yeah. So I, I got about two and a half years deep into the million pound mission podcast. And I just had a lot of great connections in podcasting. A lot of passion for talking about podcasting. I was like, yo, I got to just start a podcast about podcasting. So I initially launched the show. It was called casting the pot. And I just wanted to talk to as many podcasts as possible. I'm still just kind of learning the game and connecting. And then I really became passionate about the business aspect because I discovered that there are so many podcasters that don't make any money that want to create a side hustle that want to have that dream of like how awesome would it be to have awesome conversations all day long and monetize that. 1 (45m 16s): So I dove deeper into that. I rebranded as podcasting business school. That's what we focus on now. And it's just, it's super fun, man. It's it's, it's, it's what I love to do. 0 (45m 25s): That's awesome. And you've been in since I'm the newer podcast, he's been a big help for me, for sure. In my early start here. And I guess the one question I asked a lot of people towards the end is, and we've touched on a lot of stuff is what's one tip you would give an individual that let's say, wants to get, maybe they're middle-aged they want to get their body back to what it once was. W w what's one tip you'd give to that person. 1 (45m 51s): All right. I'm going to, I'm going to tweak this and turn it into a challenge. All right. And, and I, I do this anytime I speak on a stage or share a platform like yours, I call this my implementation alarm challenge. Okay. So if you guys have been listening to this show and you heard one thing that sparks something and you're like, that sounds like something I need to do, or that's a goal that I need to set, or that's a process that I needed to do, you know, podcast listeners, we're all looking to sharpen the ax. Like we're looking to get knowledge, but a sharp ax is no good if we never swing it. All right. So what I want you to do is most of you, I know are listening on your cellular device, your mobile phone, they all have alarms go whatever time it is now set the alarm for 24 hours from right now and just do something in line with that idea, that spark that you've had in our conversation here today, I'm not asking you to complete the goal. 1 (46m 51s): I want you to view all those dominoes that just got lined up and flick over the first one to create a chain reaction, momentum, and do that in the next 24 hours that my friends is how you get better. That's how you can reclaim control of your life, your health, whatever goal that you have, you have to flick the first domino over, but you have to do that. And that's the hardest one. Sometimes it's just initiating momentum. So I'm going to challenge you all to do that in the next 24 hours. And if you do do that, you gotta tag Brian on social and let them know that you, that you did it and that it, that it went down. So, so you got to go for it, set that implementation alarm next 24 hours, do something before that alarm goes off. And if you forget, and that alarm goes off, do something right then. 1 (47m 34s): Yeah. 0 (47m 34s): That I love. I've actually never heard that, but the implementational arm, I like that. I'm going to use that one. Definitely. For sure. You just sparked me. Have you heard of the book? The slight edge? No. Oh my God. I'll read it now. Okay. You're going to love that book. I mean, it is so right up your alley, it's called the slight edge. Last name of the author is Olson. I believe. Okay. 1 (47m 55s): It's it's it's going on? My, my audible audio book list right now. Yeah, 0 (47m 58s): Yeah. No, check that out. Well, where's, where's the best place for people to find out and learn more about you and all, all, all that you're doing. 1 (48m 6s): Yeah, man, we got a, the health firstname.lastname@example.org at million pound mission on Instagram. And then the podcasting business brand is podcasting business.school and at podcasting business school. And I got a new show launching here within a couple of weeks. I'm doubling down on the podcasting space and it's called, let's talk about your podcast. Is it really? Yeah, it is. It really is. It's my third show and I've got a fourth show coming in January. When's this episode going to go live? Brian, can we make an exclusive announcement here? 0 (48m 45s): It's going to go live. I don't have the exact day 1 (48m 49s): In 20, 21 or 2020. It probably will be in 2021. Okay. Then I want you guys to go and check out the low carb hustle podcast with me, Robert Sikes and Danny Vega. It's going to be your jam. So that's a brand new show, the low-carb hustle podcast. That's that's gonna be it. 0 (49m 10s): Yeah. Yeah. That's awesome. That's awesome. Wow. Five pot. Is that fine? 1 (49m 15s): That'd be four podcasts again. I'm full-time this is what I do all day, every day so I can handle it. 0 (49m 21s): That's awesome. Well, Adam, thank you for coming on. You've been great today. I ton of great tips for people to implement the implement patient alarm challenge, right? That's right. 1 (49m 32s): Okay. It's on. 0 (49m 35s): All right, Adam. Thanks so much for coming on. 1 (49m 37s): I everybody appreciate you guys listening. And Brian, thank you again for sharing your platform with me. If you guys are listening in, let me just say one last thing. You're in the right place. Brian knows what he's talking about. Stay tuned in, hit that subscribe button and listen every week. 0 (49m 54s): Thanks. Thanks for the plug. Thanks Sam. Have a great day. Thanks for listening to the get lean eat clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show email@example.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member. That's looking to get their body back to what it once was. Thanks again, and have a great day.