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Coming up on the Get Lean Eat Clean Podcast
1 (4s): To focus on fat loss. We don't really talk about restricting calories or tracking all of these different macros, just simply prioritizing protein, decreasing, added carbs, and fats. It is almost an evolution of the keto style of eating. A lot of us came from a low carb, high fat style of eating. It just prioritize is protein a bit more than that style would and reduces added fats a bit. So rather than adding, you know, a bunch of macadamia nuts, or a bunch of grass fed butter to your food or avocados, we would say, you know, eat more pasture-raised eggs, eat more grass fed beef, eat more wild caught salmon.
1 (45s): So really focusing on the protein mineral side of things. And then the third aspect would be just a simple, simple high intensity body weight training program that takes 15 minutes a day, one set to failure on a pushing movement, a pulling movement and a leg movement.
0 (1m 4s): Hello and welcome to the Get Lean Eat Clean podcast. I'm Brian Gryn. And I'm here to give you actionable tips to get your body back to what it wants. It 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 William Shewfelt is an actor model speaker and health nutrition advocate He is most notably recognized as Brody the Red Ranger from Nickelodeon Power Rangers He was once an all in strict vegan. And he's now a proponent of the ketogenic and the Carnivore diet. He also co authored the PE Diet book.
0 (1m 44s): We'll dive into that. Also get into Goal Setting is morning ritual Principles to Lose Body Fat His Daily eating Habits and even as Favorite Books will also get into the 21 Day Carnivore Shred Challenge also His Daily protein requirements. And lastly is one tip to get your body back to what it once was. So this is a great episode, lot of awesome information, and I hope you enjoy it. And thanks a lot for listening. All right. Well, welcome to the Get Lean Eat Clean podcast. My guest today is William Shewfelt and he's out of a orange County, California, and I'm excited to have a mine.
0 (2m 25s): He has done a lot and I could spend probably 15 minutes talking about everything he's done, but I'll just say he's an actor, a rapper, an author. He's got a song I just listened to and he's got a Challenge out there. A so we have a lot of great things that we're going to talk about today and yeah. Welcome to the show.
1 (2m 43s): Thank you for having me on. I appreciate it. We were linked up through a good friend, Brad Kearns. So anybody that, you know, Brad wants me to talk to you. I will talk to the grads is an awesome dude.
0 (2m 55s): Well, yeah. And, and listening to all of the things that you have out there, whether know, I know you did it, you hit a podcast going from a little while. I felt like we have a lot in common, just a way. And just the way we think we live our lives. So I'm excited to have you on, and I guess we could start with sort of, you know, your background. I know you started out with acting and then sort of grew from there.
1 (3m 19s): Yeah, let's see. Background. Do we want to take it back to just to being a, a, a wee young lad in Modesto or, or, or maybe I guess let's, let's maybe say people to the details and let's just go to, I, I studied economics in college. I went to UC San Diego for that. And, you know, I, I did three years of that. I did a lot of different internships while I was there. I was president of our economic society and I got heavily involved, but I became super aware of the fact that I didn't like the direction my life was headed in. I could see, you know, I would be able to join, you know, some, some great company and, and kind of work my way through the ranks and join corporate America.
1 (4m 1s): Or I could even go like the more academic grout with that and try to become a professor and go for a master's degree or a PhD in economics. And I just kind of looked at a lot of those different options. I was also doing model UN and, and mock trial in some of those things. So looking at what it would be like if I pursued a legal career or something in public service. And I didn't like none of it, I had a good time. Like, I, I always really pushed myself in all of the best things, but there just came a point where I was like, okay, I have one year of college left. I'm still young enough that I could do anything that I want to, at this point I could kind of change direction. And I really did some soul searching before that last year of college.
1 (4m 46s): And I did a lot of Goal Setting I was reading heavily, you know, a lot of the personal development books and realized that acting was something that I had been passionate about since I was a kid had just always written off 'cause it just didn't seem likely, it didn't seem like a realistic possibility, which I think a lot of us do that a lot of us have, you know, in the ideal world, we would do X, Y, and Z, but we won't do that because we're to, you know, born in the wrong place or we're too short or too tall were the wrong ethnicity, blah, blah, blah. So I just sort of wrote it off. And once I, once I started to learn how Goal Setting works, and once I saw how effective it was in my life, I started to realize like, man, you can really kind of point and choose what it is you want to do and work backwards and create systems and routines to help get you there.
1 (5m 39s): So I set this goal for myself. I've told this story before, but, but I set a goal for myself that in one year I wanted to book the starring role on a major TV show. And I really worked backwards from there. And by the end of the year, I had gotten an agent and I had done a, an independent film in some videos and commercials. And finally I booked the, a leading role on the Power Rangers TV show. And that's when I went off to New Zealand for the next year, we filmed 45 episodes of that to seasons of that. And it really just changed my life. And I also had a health journey that was sort of parallel to all of that, but I'll cut it off there cause we're, I'm already running a bit long.
0 (6m 25s): No, that's good. I know that it was a very general question. You could probably go on anywhere. I mean, you know, we talk about Goal Setting, Goal Setting I think is something that even myself have, has talked about and I've done it in the past. How do you, do you set goals every month? You know, how do you do it in the, how far out do you do it?
1 (6m 49s): Yeah, so th that's, that's a big scope in terms of how it could answer that there, I have sort of a mission, like a mission for my life and there's, there's a certain trajectory and the progression and evolution that I want to see in my life in a few different fields. So that kind of maps out the course of what I want to achieve over the span of my life. And along with that, you know, I have goals that I want to achieve in the next five years. Some things that I really want to focus on. And then I also usually take some time out at the beginning of each year to focus on, you know, about three to five achievable targets in a professional areas also personally.
1 (7m 34s): So that kind of moves me in a certain direction for that year. And then I really focus on like, what's really actionable for me is Setting these quarterly goals is usually like a a hundred day challenge is that I'll do for myself. And those kinds of determined, like, what am I sprinting towards at the moment? I have like monthly challenges that I set for myself that are gonna move me to those quarterly goals. And then each week I'm kind of revisiting all of that and mapping out my projects and how we're going to manage my, my music and my acting projects, my social media, my a 21 Day Carnivore Shred Challenge, you know, the, the PE Diet Books, which we're still marketing and getting out there.
1 (8m 21s): So yeah, I'll take time at the beginning of each week to just sort of review where is everything at, you know, what needs to get done this week? And then also like, how did I do with that monthly Challenge the past week? You know? So
0 (8m 34s): Yeah, no, I mean, I think the toughest thing is, you know, being an entrepreneur like yourself and myself, sometimes as you have so many things that you want to get done, and it's like, you get pulled in all these different directions. And, and, and I actually have this tab on, on my computer. It says one thing at a time because it, at least for if, if I get pulled every direction and then nothing really gets done, I don't know for me, I like to focus on one thing, get it done and then move on to the next. How do you feel about that?
1 (9m 8s): I, I completely agree with that. I'm one of the most important things for me is having a daily checklist that I go through and that checklist. So there's like a Morning component to it. And then there's like a work component to it. So in the morning there is like a morning routine that I guess you can call it a lot.
0 (9m 26s): Let's talk about that, because that was actually a quote, I'm a big fan of morning rituals. So what is your morning routine?
1 (9m 32s): It's long, man, for me, you know, since we were able to set our own schedules in a sense, I really take the entire Morning. I mean, from 5:00 AM to about 10 or 11, and I'm building on all of the routine things I need to do. They're kind of mundane, but it's, it's just funny how your cup got cut off in the background there. But so it, it starts 5:00 AM. The first thing I'm doing is some stuff from my mind. So it's, it's stuff like affirmations it's I like to write out my quarterly goals, like 15 times each in, in kind of like an affirmation sense, really to drill it into my head.
1 (10m 14s): And then after that, I'll make this electrolyte drink. I will head off to the gym. I'll go work out usually for about 45 minutes lifting, and then I'll head back home, take a shower. I will meditate a bit, I will read for 10 minutes. I'll also do a little bit of gratitude. And by then it's about nine o'clock I believe. And that's when I'll start working on a vocal warmups in vocal training or the music stuff. So that takes about an hour. And after that, then I'll usually have a little bit of like an early lunch. And then after that I'll work for about two hours on creating new music.
1 (10m 57s): And then it's probably 1:00 PM. And that's when I kind of go into the rest of my work for the day or anything administrative or, or anything like that.
0 (11m 8s): Yeah. I mean, that's great that you have it laid out like that. I mean, I think it's so important. At least I have found that my mornings are so valuable. And if you, if you don't have a plan in the morning, or at least for me, like once the afternoon comes, like you said, like for me, I try to be my most productive self in the morning. And then once it gets P in the afternoon, then maybe it's more, like you said, like more administrative or more administrative things, maybe things that don't use as much brain power, then it means for me, I know you do some creative stuff in the afternoon to, and yeah. Speaking of your song, I listened to The the one that was just on YouTube and I wrote down the name.
0 (11m 52s): Oh, is that a, or is it a, yeah,
1 (11m 58s): I've got it. Three. I have three Spanish songs out currently. Okay. One of them is in
0 (12m 16s): Yeah. You said, you see, I'm glad you said it. And I didn't say it because it would have sounded as good as that, but, and the animal Morado one, I really liked it. You know what I'm saying? That I did, I really liked it. Like, I'm like, Oh, listen to this. And you know, sometimes you put it on a song and you're like, nah, if you can turn it off to like put myself through this, I'm like, you know what, I'm going to keep listening to this. This is good. I like it. So that's awesome. Speaking to the music in different hobbies and things, I've actually been getting into piano. So I've been learning piano over the last probably like five, six years. And I know you're big into like personal growth and things like that.
0 (12m 57s): So that was something I wanted to do was learn an instrument. And I, I learn how to play piano when I was young, but then I sort of, I've taken learning something as an adult is a completely different thing than learning something. Yeah. You know, when you're forced into it, when you're like 12 years old.
1 (13m 12s): Yeah. That brain plasticity is in quite the same. It takes us a bit more of a rigid.
0 (13m 18s): It, it is. But you know what? You appreciate it more. You sorta see how you've progressed more when you're older, you know, you're just not, self-aware when you're younger, you don't realize you just sort of do it because you were just doing it. So I've really enjoyed that process. And I mean, you know, I talk a lot about health and you know, we'll talk about fasting and things like that. But I also talk about mind work. And, and I think that if you don't have that in your mind, right? A lot of the other things won't fall into place.
1 (13m 45s): It is hugely important. And I, man, I think that that can be a make or break component. Sometimes you really do have to train your mindset. You have to train the beliefs that you have. You have to train yourself, talk all of these things, or, you know, you can either accept what you were born with and go with that throughout life. Or you can actively seek to create a more growth, oriented mindset, more positive mindset, more M you know, success oriented mindset. So all of these things, I was viewed as like, everything can be improved, everything can be changed. Everything can be a built and grown. You ultimately have to figure out what are the most important things for you to be building and growing, because you can't necessarily do everything.
1 (14m 31s): Some stuff you can relegate to habits and routines. So you don't have to think about it. Some, some things will take a lot of active focus and then some things you just have to push it to the future when you get to it.
0 (14m 43s): Yeah. Is there something, is there a book or a journal that you use, or that has helped you sort of sculpt like your affirmations in your, and your goal setting, or you just do that on your own?
1 (14m 55s): Yeah. I, I've got a couple of journals. I mean, this, I just, I used this just for work or it doesn't show up in my beach background there. And I I've got another journal that I use just to, just for writing, just for journaling, just for like affirmation, stuff like that. I've got one that I use. I'm more for like checklists and daily routines and habits. I don't necessarily use like a, a, a formatted journal per se. I've done that in the past. I did the self journal for a while. I did John Lee Dumas had a good journal too. I use that for a little while, but yeah, I kind of prefer like a more freeform thing where I can set it up and whatever structure I want.
0 (15m 39s): Yeah. I hear ya. I, I have a journal. I don't use it enough, but like, for me, my morning routine has become, it's an amazing though. What I also found is if, if you get an hour earlier or how much of a difference that can make in that morning routine, I mean, like, for example, like six o'clock is typical for me. And if there's a day where it's like dark and gloomy in Chicago, and for some reason I sleep longer, you're just like it, honestly that half, hour to hour look the same up at six 30 or seven. It it's amazing how that can just sort of screw up the rest of the day.
1 (16m 19s): Yeah. I totally get that. It's it's really like, starting off your mind feeling that you have a little bit of a head start. I'm usually up at five and considering the amount of things that I have to train each day and just to move forward on like teaching myself to sync from scratch to a song, right. From scratch all of these things. It takes a while. And when this time changed, it happened. And I didn't even realize it was four o'clock when I woke up. Cause my alarm didn't change. I, it was like, I just, I started sticking at 4:00 AM for about a week and it was like, incredible. I was like, wow, this is amazing. I have so much time, you know, but, but then you have to go to bed at eight or 9:00 PM.
1 (17m 1s): So yeah.
0 (17m 3s): Find that balance. Right. Cause you want to sort of stay consistent with when you go to sleep and when you wake up, but you also got to value how much time you need to sleep. Cause obviously I talk about like these Principles, I mean, sleep is like number one on the list when it comes to the principles for health and speaking of health, why don't we get into a little bit the PE Diet I know you have that book with Dr. Ted Naiman, if I said that. Right. And that's mainly like protein energy. I know you're a big proponent of protein obviously backing up the Carnivore movement a little bit, right? Yeah. What's the basis behind that book.
1 (17m 43s): Yeah. So the, the PE Diet Books PE stands for protein to energy ratio and the book really focuses on what are the most simple and effective practices that the everyday person could put in the predator could put into, could put, to use that will have the biggest impact on their body composition, on their, you know, all of their biomarkers on longevity, things like that. So Dr. Ted Naiman really became well-known for these awesome, awesome infographics and memes that he would post on Twitter that would take usually pretty complex topics that people could write pages on.
1 (18m 24s): And he would condense it into one picture or one graphic. And there would just be a, a blunt statement right. At the top of it that it's, it's almost like the answer key, you know? So instead of having to go through all of this information and the hypothesizing, he would just tell you right here, Eat this to Lose Fat as fast as possible or something like that. Right. And it, it, it would be so simple and it would make sense and he would, he would be able to explain it and back it up. And he had so many of these graphics that I always thought, man, I would love if he wrote a book like that would be my go-to book. I would just read that in terms of, you know, training and nutrition and all of that. So the book wasn't coming.
1 (19m 5s): So I, at some point I reached out and I kind of pitched the idea of collaborating on a book and getting that out there. So the PE, Diet ultimately, there's three really simple phases to it. One of them is incorporating a fasting window into your day. We just really simply advocate a 16, eight style of eating or just doing about two meals a day, skipping breakfast, keeping it very, very simple. The second is to focus on fat loss. We don't really talk about restricting calories or tracking all of these different macros, just simply prioritizing protein, decreasing, added carbs, and fats.
1 (19m 48s): It is almost an evolution of the keto style of eating. A lot of us came from a low carb, high fat style of eating. It just prioritize is protein a bit more than that style would and reduces added fats a bit. So rather than adding, you know, a bunch of macadamia nuts or a bunch of grass fed butter to your food or todos, we would say, you know, eat more pasture-raised eggs, eat more grass fed beef, eat more wild caught salmon. So really focusing on the protein mineral side of things. And then the third aspect would be just a simple, simple high intensity bodyweight weight training program that takes 15 minutes a day, one set to failure on a pushing movement pulling movement and a leg movement.
1 (20m 33s): And with 15 minutes a day. And the idea really is to just take everyone's excuses away, right? This is a program that Dr. Ted name and has used a lead for years now. And he is Ripped and it only takes 15 minutes takes barely any equipment. So that's, that's kind of the training side of things, but yeah, just three simple practices. And the goal is to just make it accessible for people. You know, it doesn't, it doesn't have to take 'em, you know, This complex situation in hiring personal trainers in tracking all of these different foods, just keeping things simple and effective kind of focusing on that 80, 20 principle.
0 (21m 12s): Yeah. I like that. I mean, I always talk about when you confuse people, they don't take action. And so, you know, keeping things simple. And I like the idea behind that actually came out with, I got into intermittent fasting actually from a client of mine. Cause I do some training in health coaching and she had, she was pre-diabetic she had some issues, she got it at a fast thing, had an unbelievable results. And like, you know, I've got to look into this, like, I don't know that much about it, even though it, it is sort of a simple when you break it down and yeah, I got into that and I was like, wow, I had great results. And I was like, you know, I want to come out with the journal. And I came in with a simple intermittent fasting journal, just to, like you said, keep it simple.
0 (21m 54s): And you know, you promote more or less like the 16, eight, which has, you know, which was the one, the probably the more, most popular way of, of doing intermittent fasting. And that's what I sort of did in that journal is I had them actually pushed back breakfast gradually, not just jump right into it. Cause some people, it can be very difficult to get into it, you know, the whole fasting window. Is that typically what you do for you a 16, eight
1 (22m 20s): These days? Honestly, I don't really track what the window would be. I'm I'm really just pushing my first meal until about 10, 10:00 AM. Yeah. And then the second meal would probably be at the end of the Workday. So that would be about like 7:00 PM. So no, not 16, eight, but I'm, I'm really not trying to get any leaner at this point. Like I, I'm not, I don't really want to be any leaner. I'm really happy with where my physiques at the, the, the main focus is really just building strength over time.
0 (22m 52s): Right. And again, yeah, that's a good point because it just, it depends on your goals, right? Like yeah. You know, you're 25 years old and you're in great shape and you don't really need to have these big fasting windows you're in a, more of a growth mode. So I totally get that. And I think the key for anyone is just eliminating a lot of the snacking. And even if you're having three meals a day, have a good satiating meal, like the grass fed meats and the wild salmon and the egg Rose and things like that. And then, you know, just go for a meal, the meal with four or five hours. That's great. And if you're not happy where you're at and you, and you wanna sort of lean out more than obviously adjust your fasting window.
1 (23m 37s): Yeah. And I think one of the beautiful things about it is that you can actually eat to satiety when you're eating the right foods. That's of the things that we really promote with people. The concept of you don't have to artificially restrict yourself at a certain point. You can actually start to trust your own satiety signals over time when your feeding yourselves, when you're feeding yourself, these very nutrient dense, high protein to energy Ratio foods full of minerals, you know, full of B vitamins and fat-soluble nutrients. So that's what we're really trying to promote when you, when you give yourself foods like that, like one of the graphics in a book is I think it's like 400 calories of salmon and 400 calories of a donut.
1 (24m 20s): And it says, Eat, you know, if you eat one of these, which one is going to make you hungry in two hours. So it's, it's that sort of, Concept not all calories are equal and we're really trying to prioritize the best ones.
0 (24m 34s): I completely agree. And why don't we talk a little bit about the Challenge because I have a challenge. I have a 21 day intermittent fasting challenge and you have a 21 day I was looking at it. It's pretty cool. I might have to give that a go 21 day Carnivore Shred dot com. Mmm. How did you get into Carnivore? I know you've had sort of an evolution of the way you've gone from plant-based all the way to that, is that right?
1 (24m 57s): Yeah. I, I did a, a, a plant-based whole foods plant-based diet three years in college and I, it checked a few boxes off for me, but it started to raise a lot of huge issues in terms of energy, in terms of digestion and mental focus as well. So I transitioned into a keto diet. It was about 2017. When I got into keto, I did strict keto for six months. No, refeeds nothing like that. And I did a keto diet. I continued that for about a year. I was really happy with the way I felt digestion was great. Energy was great. Mental focus was a great body.
1 (25m 39s): Composition was the only thing that I just could not nail down. And I was, I was doing a lot of fasting. I was trying different styles of training, but I, it seemed like I was actually holding onto more body fat than I ever had. And that was pretty much when, when, you know, enter Dr. Ted Nayman's work, which kind of coincided from me with the growth of Carnivore movement. And this was kind of right at the cusp of the carnivore diets starting out and in 2018, starting to come to prominence. So I really combine those two approaches. I just cut out any extra plant foods. And I focus my diet around beef, eggs, seafood, a little bit of, you know, Greek yogurt or cottage cheese.
1 (26m 25s): And I just focus my diet on those foods. I incorporated some fascinating and I would keep the protein up, their, the fat, what was moderate carbs were low. When I did that style of dieting, it was like every box was finally checked off and I wasn't really seeking anything else. I was was Lean. I was strong mental focus. It was great. Digestion was great. And I was just pretty happy with things my, you know, 10 year long Diet journey that started when I was 13, kind of came to a close, and that's still essentially the style of dieting, but a follow up to this day. That's the foundation of it. If I'm really, really focused on a, on like bulking, I'll bring in, you know, certain carbs I'll bring in things like potatoes and sweet potatoes, but I always kind of make sure that I've got my two pounds of red meat and my six eggs and maybe a bit of seafood or a bit of dairy that day.
1 (27m 19s): And then if I want to cut down, I'll just cut out those carbs. So that's, that's really kind of where my Diet got to and I thought I would never stop searching for the perfect diet, but there is an answer for all of us. I do think that each of us has that specific answer for our goals. And I'm glad that I found it.
0 (27m 40s): Yeah. I mean, I think everyone has done that journey. Well, not everyone, but a lot of people are on that journey to find like what's optimal for them. I was sort of the same way in a sense, I was fairly more plant-based pescatarian. Like I used to have these big salads and I used to try to find a decent veggie burgers from time to time. I used to find, find I probably tried like every brand that's out there. Yeah. All right. I'm sure in California, there's probably even more than in there in Chicago, but, you know, yeah. It was sort of the same way I actually got more into, I would say keto slash Carnivore ish, the beginning of the year, probably right around the quarantine.
0 (28m 21s): And I started going more into meat and it was amazing just energy. My workouts were better in my body, looked better. There was like, I was just lacking that protein. And, and I'm sure, obviously, you know, you know, as we talked already, how, how important it is for just a growth in general, but when you, when you want quality protein, there's no way to get around really in an animal based, you know, if you could do it, do like a grass fed grass finished. And I found a few companies, you know, that I'm sure are, we're killing it during the quarantine because people were ordering a lot of FOOD and I, I, yeah, I got a bunch of different grass fed grass, finished meats and blends. You know, you talk about Oregon meats as well.
0 (29m 5s): Do you incorporate organ meats into your routine?
1 (29m 10s): Not these days, I'll, I'll do a, I have a bunch of optimal Carnivore and ancestral supplements in my cabinet and I'll do that pretty much every day. I kind of a mix and match or taking a breath. I was taking mofo for a while, until I ran out of it. It's a fantastic product. When I checked the ingredients, I was a little shocked. There, there are bull testicles as a part of this product, which, or their ancestral reasons for that. But I was, I was taking that one for a while as well. So I'll usually take those every day. I used to do liver pretty often.
1 (29m 50s): I just can't really get myself to do it anymore. And in terms of priority priorities, it's not number one on the list.
0 (29m 59s): I heard it. Yeah. Yeah. I, I I've gotten most of my organ meats through blends. You know, a lot of these companies are making blends and, and I find that a good way to do it and mix it up with that and just, you know, steaks and things like that and do the fish, you know, wild salmon and things like that. So, yeah. So I've gone on a similar journey as you, as far as getting to, to more of a meat diet. And as long as they can find a company that does it right. And sustainable and treats the animals humane, I'm all for that. You know? So what I also noticed you're in a different martial arts, are, you were in a martial arts.
0 (30m 41s): I noticed one thing that stood out was arm wrestling. Oh yeah. Arm wrestling. Yeah.
1 (30m 47s): Why I was heavily, heavily obsessed with arm wrestling from when I was 13 to 18. Yeah. People don't know that this is a competitive sport in their tournaments, and there are all kinds of, you know, weight divisions and you have local tournaments and, and state tournaments and a national championships. There are international championships. So yes, there are a world champions of arm wrestling.
0 (31m 14s): You are. Yeah. They're on TV. And sometimes I remember, yeah,
1 (31m 17s): Yeah. The, they actually had it on ESPN for a little while. The world arm wrestling league, there are certain arm wrestlers that are the ones that have kind of dominated the sport for decades. Probably the most well-known one is John Burbank hu from 19, I think 85 up until about, up until about 2010, he dominated the sport of arm wrestling was this very rarely be traveled the world. The guy was only about 210 pounds and just dominated the sport. So it's really, really fun. It's, it's a very addicting, I, I feel the same way about it that I think a lot of people feel about jujitsu. They always say like, once you start and you get with a good team of guys and your training, it it's just an addictive.
1 (32m 1s): And yeah, I was definitely addicted to it right around when I started to get serious about my career. That's why I said, okay, you've, you've spent enough mental energy on this sport. Let's stop doing that.
0 (32m 13s): Hey, well, there could be worse addictions. Right? That's true. I, you know, speak it of martial arts. Like more Thai is something that's been a passion of mine. I've done it on and off for a while now. And I just like it. I don't know. I'm not a big, I don't know how, where you are. I'm not a big cardio guy. And that was like my one way to get out there and just like do something like that. It would really kick my butt and I'd be sweating like crazy, you know? And then also, obviously what you talked about, resistance training. I, have you been working out from home or are you going to the studio or what have you been doing? You know, what the whole quarantine are, you know?
1 (32m 53s): Yeah. So at the beginning of it, I was doing a lot of calisthenics at the park, which was great in terms of getting sunshine and, and also fresh air. And I was doing a lot of, you know, pull-ups in sprints and jump squats and muscle ups and pushups and dips and things like that, which are good. And you get conditioned, but they're not really going to pack any serious size on you. I had a weight vest as well, that I was working with a, went up to 40 pounds. So I was still getting good workouts in halfway through the year, gyms opened back up. There's a lot of different kind of safety procedures that you got to do when you go in there. But yeah, so gyms gyms are open again. So I do go to the gym every day now.
1 (33m 36s): And thank God I, I I've been gone to the gym since I was about 13. And, and to me at this point, it's just a place that I love. Like, there's, there's a few feelings as fun as getting to the gym at six in the morning and you got your music plan and you just go intense. You know, it's, it's, it's great. I love it. I love it
0 (33m 56s): Right now. And I'm the same way I've been, well, I've been lifting since I was like a junior in high school. So it's been a been, you know, over 20 years, what I recently found over the last, let's just say six months is I've been getting more into like resistant bands. Umm, I was having some joint issues with my elbow, even with my knee and not that I'm gonna, you know, want to be, to promote like the S3 I was using that I've been using that and incorporating that. And that's really like, it was a, it was fun to just mix it up and do something different. I don't know if you've tried any resistant band things, but I know you're, you know, you're only 25 when you get a little bit older, it's like, you want to get a hard workout in, but you, you don't want it to cash out your joints and be sore for the next.
0 (34m 44s): Yeah. So you'll, you'll get there.
1 (34m 47s): I've I've definitely tried a lot of different styles of lifting over the years. I've I've had periods of time where it was bodybuilding focused hypertrophy. I've done powerlifting. I competed in power lifting for a little bit. I did a lot of Olympic lifting for a while, the heavy Compound lips. And then I've also done periods where it was like six months of just straight calisthenics. So I've, I've tried a lot of different things. Honestly. I feel physically, I feel the best one. I just do calisthenics because it's a little pressure on your joints. You feel fantastic, but you know, aesthetically, it's not nearly as appealing in my opinion.
1 (35m 29s): So I always kind of go back to the weights and I do enjoy the weights a lot and I'm all for switching it up, like what I'm doing currently. I'm not programming anything for myself. So I have this app called FitBod and yeah, the FitBod app. So you can just customize it to what your goals are, which exercises you can exclude certain exercises you can set how long you want to be working out for. Okay. And it's, it's got some AI technology in there where it will basically just give you that progressive overload each workout. So it'll take you up, you know, a few extra reps or a few extra pounds, which I really liked.
1 (36m 9s): I like having another brain thinking about my workouts and I can just show up, turn the app on. It will tell me what I'm doing for the day. I'm having a lot of fun with that. And the coolest thing about it is that it will get you to do a lot of exercises that you otherwise wouldn't really do. You know, a lot of times when we program our selves, what kind of focus on the same things? A lot, this thing has me doing, you know, a lot of different exercises that I generally wouldn't do, which is providing so much different stimulus to the body that I like it. I really enjoy it. That's
0 (36m 40s): Cool. Yeah. I've heard you talk about that in the past. Yeah. It is amazing with all of these apps. It's like meditation S you know, sleep, everything you need around, you know, Goal, Setting, it's like really unbelievable that there's really no reason to not, you know, you know, take advantage of those things and use them to your advantage. Why don't we talk a little bit about the, you know, talked about your eating routine. The what about like, if you were going to cheat, if you are going to have a choice. Yeah. Is there something that you would like,
1 (37m 14s): Yeah, no, th there's a routine for that. It's usually every, every Sunday I'll have to stay. There you go. Yeah. Can you believe that? You know, like that's, that's a topic that gets talked about in a lot of different ways in, in our community, you know, whether it's paleo, ancestral, KIDO, Carnivore I personally am all for it. I think that if your body can handle it, then go for it. And I think it can be a lot of fun. It's a nice mental break. It's a nice physical break. Generally, the inflammation you incur from that one day of eating, it ain't that bad, especially if your fasting the next day and your body's kind of a finely tuned machine. So I'm all for it.
1 (37m 55s): And usually what I like to do is each Sunday, I'll kind of take that one day after, after 12:00 PM not going to do any work. And I'll pretty much just enjoy my day. What I like to do is to try ethnic cuisines. So I'll go to, I had Ethiopian food recently. I'll go to maybe a, like a Japanese spot or I'll go to an Indian food spot and just try stuff like that. And I, there's no rules on cheat day. Like I'm not trying to, you know what, I will I'll have a little bit more sweet potatoes than usual. No, I mean, I'm, I'm if I want to have Ben and Jerry's all Habits so yeah. I just kind of let loose on that day and then next day I'm back on.
1 (38m 36s): Right.
0 (38m 36s): And that's the most important thing is like, there's nothing wrong with do it a cheat day, as long as you're just get back on your schedule.
1 (38m 43s): And I know Brad loves to call these celebratory days and I, I always liked it. I always joke when people do that and they'll say, no, it's not a cheat. That's how it has a negative connotation to it. It's celebratory, or if it's a re feed. And I always say like, it's a cheat day, you know, let's, let's not, let's not make it sound like a good thing. Like, you know, otherwise you might end up having too many of these,
0 (39m 7s): Right. Yeah. Call it what you want. But you know, there's nothing wrong with doing that. I think its sort of a reward. So, and then I got into, because I'm, you know, I've been fasting is I'll do like longer fasts and then, you know, it's, it's nice to sort of a reward yourself with that meal and just break the fast with a good meal. Yeah. I think that's for me, you know, when your, when you eat one or two meals a day like yourself, like you really want to eat good meals and satiating meals. And then, you know, if you have a cheat day or every once in awhile, there is nothing wrong with that. What about, can you talk about mindset? I know I'm going all over the place here, but favorite book Favorite like, I know your big and a Books 10 minutes a day.
0 (39m 52s): I'm a big fan. I actually just picked up a Wim Hoff's book. Umm, and speaking to that, do you do Cold exposure or any hormetic stresses out of your mouth?
1 (40m 1s): Yeah. My life is one big hormetic stressor. No. Yeah. I definitely liked to do that. So every morning, well I'm not going to say every morning, but most mornings I like to do a cold shower. If I'm like super sleep deprived and stressed out to begin with, I'm not going to do it because I'm not trying to just, you know, stress myself out like crazy. Right. But most of the time I'm doing a cold shower. There's two things I love about it. One is how much it energizes you, how amazing you feel after a cold shower. And then the second one is what it does for your Mood. You know, there's a lot of great information out there about how, you know, I think it's a flood of dopamine that you get after that, but, and people have experienced like temporary, how would you say this?
1 (40m 47s): It's not a cure for depression, but it's like a temporary way to upregulate some of those feel-good hormones. So it's, it's kind of a weight to help people get that dark cloud out from them, you know, for maybe an hour or two. So I, I really like it cause I feel like it's a great way to start your morning off in a positive way. Right. And then jumping back to the reading. Yeah. There's so many books that I, I enjoy reading. What I tend to do is I tend to read a lot of the books that I love over and over and over again. Cause I'm really trying to ingrain them into my mind. And there's a few of those. Like the Compound Effect the Miracle Morning let's say the seven habits of highly effective people a think and grow rich is one that I like to read often the, of getting rich is, is a fantastic book.
1 (41m 36s): The richest man in Babylon is one. I feel like every quarter I'll read Arnold Schwarzenegger's biography over again because it just gets me pumped up. Yeah. So there's, there's a few that I like to read. I do try to bring in new books every now and then, but generally I kinda stick to a few basics and just read those on repeat.
0 (41m 57s): I actually, I liked that because I'm sure that you noticed going around in reading it again and the third time at a four time that you miss stuff and you didn't even Gryn, you know, you probably grasp like the first time we go through a book, what do you grasp? 20 or 30% of what's really in i t.
1 (42m 13s): Yeah. I think that there are certain times when you're more receptive to a certain message. And when you read a book over and over again, different takeaways are going to hit you at times that you need them more so than other times. So I was like to do that and just read these books constantly. And I feel like they're always giving you a new information for new periods of life. And a lot of the times you can forget this stuff that you read, you can kind of fall out of practice with some of these things. So it's kind of a good reminder.
0 (42m 39s): Yeah. I have an issue sometimes where I, I like to buy books and then, you know, I, I like to buy in. It's a good feeling. It's, it's a good feeling. It's cool. And you know, I'll read them, I'll get it. But it sometimes I'll like, I'll get a new one for a bit. And then I'm like, well I think I maybe should try something else, but I like your idea. Maybe I'll just start reading a Mo through and then all over again. Just The just a hammer at home. You know, especially if you go to the book, I wanted to talk a little bit about your Challenge cause I have one as well. And regarding the Carnivore one, what's the what's the basis behind that one.
1 (43m 19s): Yeah. So the Carnivore Diet the 21 Day Carnivore Shred Challenge we're really combining both of the things that I love about Diet so it it's high protein in the energy Ratio it's also, you know, a Carnivore style of eating. So we're really focusing on a high protein, moderate, fat, low carb style of eating. Some people within the challenges we'll do intermittent fasting, but it's not something that we require a, you know, we, we tend to provide three meals a day and per personalized macros to each participant. And also in terms of, you know, whether they have any issues with dairy,
0 (43m 54s): When you get the personalized macros for each individual, or is it a quiz that they take or do you talk to them in the past?
1 (44m 0s): Okay. Yeah. So, so we usually go through a quiz and we'll, we'll go through the activity levels, things like that to determine what maintenance looks like. And then we stick to just a really simple one to one protein to fat that tends to, you know, you're getting a lot of protein. You're also getting a good amount of fat. If you're in a hyper caloric state to begin with, we don't really want to minimize the Fat because that's going to be basically the only energy calories you're getting throughout the Challenge these Fat calories. Cause protein is really being burned as a huge energy source. So we try to keep it one to one. Now the only thing that differentiates that from the PE Diet is the PE Diet we're not setting up a calorie limit.
1 (44m 45s): We're not really, Setting a specific macros, you're kind of eating to satiety. That's when high protein, the energy Ratio really comes into play. But with these 21 day challenges, since we are Setting calories at a certain level, we can kind of do that one-to-one but yeah, so that's, that's pretty much how it works. And then each week throughout the three weeks, we like to do a personal development. Excuse me, what you like to do in personal development challenged at the beginning of thee at the beginning of the week. So it might be a 5:00 AM challenge. It might be a cold shower Challenge it might be a reading Challenge things of that.
0 (45m 21s): So Challenge is within the for sure.
1 (45m 24s): Yes. Yes. Cause it's, it's really all the whole point of this is to be sustainable and for it to be a lifestyle change for people. Right. And just targeting the Diet in the fitness is good. But if we can also start to incorporate more structure in life, which comes with the early morning wake ups, which comes with a meditation Challenge or reading Challenge, then that just improves on all aspects. So yeah, I am a huge fan of that.
0 (45m 54s): And as far as protein is concerned, what I'm I know you probably heard from five different people, five different answers, but how much protein would you say that you aim for maybe yourself or even the individuals in the Challenge yeah.
1 (46m 9s): Yeah. So, so with individuals and the challenge is usually lets say we're doing one to one, depending on what their calories are. I, I do like the idea of having people at about one gram per pound of desired body weight. You can go off of lean mass, you can go off of total body weight, but if you're looking at what's your desired body weight, where are you trying to get a one gram per pound of that? I like that. Whether you're bulking or cutting, I really liked that. And I think it's simple for me personally. I really don't track anything these days. So I would guess that I'm over 200 grams of protein a day.
1 (46m 52s): I worry about one 60. I'm doing about two pounds of red meat a day through New York steaks. I'm doing Greek yogurt. I do a bit of whey protein isolate. I do six eggs a day, or sometimes I'll incorporate things like oysters and stuff like that.
0 (47m 10s): Anyways, we're back. We cut out for a second. No, I hear so about one gram per pound of body weight for protein. Yeah. Yeah. I liked that. And I think you can adjust to it depending on the individual per se. And if they're in a more of a growth mode or, you know, for example, if, if they, if they want to, you know, maybe cut back a little bit, not be in a growth in their fasting more, they probably don't need as much per se.
1 (47m 33s): One of the interesting things is I've, I've seen so many different studies on protein and when you're in a, in a bulking mode, sometimes minimizing protein can actually be really helpful. Protein is extremely satiating, but it's not going to fill your muscle glycogen out the way that, you know, carbs would it's it's not really going to provide an energy calorie source. And let's say you're training hard. You're trying to bulk up. And you're in a surplus. If all of those calories are coming from protein, we've seen from protein overfeeding studies that your metabolism's ramped up and you're just burning through those calories. And some people even lose the lose body fat in a protein overfeeding study. So going super high protein, if you're trying to bulk sometimes can work against you and you might want to replace some of those protein calories with some carbs or fats.
1 (48m 23s): Stan efforting has a lot of cool information on that. But for me, just for simplicity sake, like these days it's really set and forget it. So I just always focus on a protein goal each day. And if I'm cutting, then I only hit the protein Goal if I'm bulking, then I'll hit the protein Goal and then have some extra food on top of that. So that's, that's pretty much it,
0 (48m 47s): Like you mentioned the carbs and I know you like to sort of backload your carbs to help asleep or are you saying that? Yeah,
1 (48m 54s): Yeah. It's, it's partially to help with sleep. Cause we are getting into that parasympathetic state when we're having those carbs at night. But for me really is to minimize damage. Like if, if you're having carbs earlier in the day, then who knows where you might just keep having carbs. So to me it's like, it's just simpler if I tell myself, okay, you're bulking. Yes. But you got to hit your protein goal first and when you hit that, then you can have some carbs if you still want them. At the end of the day, it's kinda like a, a safety mechanism for me.
0 (49m 26s): Yeah. I agree for it. For me. I do the same thing. If I, if I break my fast, let's say typically around one or two o'clock I'll I'll stick to like higher, a little more higher protein, moderate. Fat almost like no car or maybe a little bit of a car, because I was just, I noticed even before, when I got, before I got into, you know, eating meat and things like that, I would have this big salad and the middle of the day and you're thinking, Oh, this is, this is fine. But like I felt it, I could feel a difference. And like, you know, you don't want to feel like you got to take a, even though there's nothing wrong with a power nap. I didn't, I didn't really like that feeling of, you know, like thinking I have to take one.
0 (50m 9s): So like for example, today I just had eggs and a little bit of a salmon and a little bit of a cottage cheese. And I'm really, you know, I'm actually, I actually have a CGM right now. I don't know if you ever done continuous glucose monitor, but it's interesting to see how different foods me and, and, and it didn't really affect it much at all. So I think that's important to just keep those insulin levels, you know, at a baseline throughout the day. And then if you want to have a little more carbs Habits towards the end of the day, not too late, obviously you don't want to have a two close to when you're going to sleep, but if you could have it three or four hours before you go to sleep like you, for example, I know you liked sweet potato every once in a while and things like that.
0 (50m 52s): That's a good idea.
1 (50m 54s): I, I totally agree with that. And it's just nice. It, it's a nice mental benefit to know throughout the day that you're, you're, you're not having carbs. So when you're not having carbs, you're in ketosis, your mind is kind of at its best. You're in a bit of that sympathetic nervous system state. Cause you're eating a little bit lighter. I like knowing that mentally. So I just know that I'm at my best throughout the day. And then at the end of the day, when I have the carbs, it almost kind of signals to my brain. Like, all right. We're we're kinda done with the day.
0 (51m 25s): Yeah. Time to shut it off. Yes. Okay. And I, and I wanted to know we're going to wrap up, but I wanted to ask you a one last, a couple of last questions. One was a, since this podcast is based around Amy, you know, for individuals who are, you know, a middle aged looking to get their Body backs, you are not quite middle-aged yet, but what's one tip when you have lots of good, you have lots of good tips. So what's one tip you'd, you'd give a middle-aged individual that wanted to get their body or even in their mind back to what it once was.
1 (51m 57s): Oh boy. What a great question. So if you, if you're a, middle-aged, let's say you're in your forties, fifties, and you want to get your body and your mindset back to where it was. I would, I would give like a few really, really simple recommendations. So the first one would be implemented some intermittent fasting, implement some style of training that you can do on a daily basis. You don't have to be going crazy on a daily basis, but there's something mentally about kind of checking in with that training every single day, it's gonna keep your body limber is going to help with mobility. And if your training Daily, then you will have time for all the different aspects. You need the strength training, the stretching The, you know, if you want to do some cardio core work.
1 (52m 42s): So I like that a daily training practice, a daily fasting press a practice, and then a style of eating similar to what we talked about. If you can base it around high quality animal proteins, I always kind of prefer red meat, pasture-raised eggs, maybe some wild caught seafood, maybe some grass fed dairy. If you can base your diet around that. And then on top of that, if you want to add in a few greens, if you want to add in some berries, you want to add in a little bit of that is fantastic. So those three things, and I would really say in terms of eating, don't try to Lose all the Fat at once. Don't try to set like a really crazy calorie deficit.
1 (53m 23s): You're going to kind of burn out mentally and physically just to allow yourself to Eat to satiety with those foods, if your doing that and training in doing some fasting, your going to start to train in the right direction. And then the last thing mindset wise, Ooh, it's a toss up, but I would, I would say get a good book on Goal Setting one that I would highly highly recommend is by a lady named honoree chord there. And it's called Vision to Reality short-term I think it's, HOW short-term massive action leads to longterm maximum results. And it's just an excellent, excellent book on a quarterly Setting quarterly goals that basically her hypothesis is that you can achieve your yearly goals many times within about a hundred days, if you're actually focused on it.
1 (54m 17s): And you're taking a lot of short-term massive action. These, these yearly goals sometimes a year or so far out that you'll see this happen with a lot of people in October, they start to realize, Holy crap, I'm not going to hit my yearly goals and they might try to sprint towards the finish line, but they could of done that in January, just as, just as well. So I think that's a fantastic book that lose 20 pounds this year. Goal you can probably do it in a a hundred days. If you're focused on what you're doing, you know, that a finally take a course In whatever scale it happens to be, and you could probably do it in one quarter. So I think that book is fantastic to just kind of get you on track and get that feed, get that feeling of momentum of speed, of motivation, of getting zoned in getting lasered in 'cause when your motivation is on track.
1 (55m 10s): And when you've got really clear goals, it, it just flips a switch into your mind. You feel unstoppable, you feel ready to go, you feel ready to take on these different challenges. And then you combine that with a great, you know, exercise program, a great Diet program, like your in fighting shape. So those would be my best recommendation.
0 (55m 31s): Yeah. A lot of good things. And I agree. I got to get that mindset, right. It's called Vision to Reality. Is that the name of the book?
1 (55m 37s): Yeah. Vision to reality how short-term massive action leads to longterm maximum results by honoree Corder.
0 (55m 43s): Okay. I'd love to put a link in the show notes for that one. Okay.
1 (55m 47s): And if you use discount code, okay.
0 (55m 50s): No, that's fine.
1 (55m 54s): The discount code 21 Day Carnivore we won't do anything.
0 (55m 60s): Mmm. Well, this was great. A ton of actionable tips. It was really nice meeting you. And I think our viewers and listeners will get a ton of value from all of this. Where's the best place. I know you have a few sites, but what would be the best place to find you to learn what you're doing next?
1 (56m 18s): Yeah. I really funnel everything through my Instagram. So just Instagram at William Shewfelt M S H E w F E L T. And that is where, you know, I'm posting about Diet training stuff. So that's that's for one audience and that I've also got my music stuff on there. I've also got a few acting projects and working on currently. So I promote that on there as, as well, you know, the 21 Day Carnivore Shred Challenge is we promote those on there, so yeah, that's, that's kind of the, where I put everything. Okay.
0 (56m 51s): Okay. So William, Shewfelt Instagram, I'll put a link for that as well. All right. Well, thanks so much for coming out and sharing all your knowledge and insight at such a young age.
1 (57m 4s): No, I really appreciate you having me on.
0 (57m 7s): Yeah, well, I appreciate having a, having the honor and yeah. Enjoy the rest of your day.
1 (57m 14s): Awesome. You too, man. Thanks.
0 (57m 18s): Thanks for listening to the Get Lean Eat Clean podcast. I understand there are millions of other podcasts out there and you have to show some to listen to mine. And I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode, feel free to subscribe to the podcast in shirt with a friend or family member that's looking to get their body back to what it wants was thanks again, and have a great day.