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0 (1s): Coming up on the, get lean, eat clean podcast. 1 (3s): This protein is the most satiating, nutrient, and most of us under eat it. And what it does more importantly for most people though, is it displaces energy, which is carbs and fat, right? Fat, very energy dense, right? Still, I would say better for most people than carbs because carbs are very tricky. Like the carbs first matters and how fast you eat it. And when you eat it and like there's so many variables, the carbs and carbs used to come in the form of things that include lectins and other things that can cause irritants to your biology, that a lot of people don't even know about. They're not diagnosing. And so the way to think about this as a first principle is I always try to prioritize protein and my meal eat as much of it as I can, as I can literally stomach. Cause I'm telling you, like, I just it's for me. 1 (44s): And some people are like this, you eat like a pound of steak or chicken and your body's like craving the carbs, the energy. But you like, it's really hard to keep eating protein. Like I just get so full, so fast and protein, but when I eat more of it, I displaced eating the carbs and the tasty things. I know I shouldn't be eating. You know, I eat less of the energy. Hello and 0 (1m 7s): Welcome to the get lean, 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 the founder of wild foods and podcast hosts of better human podcasts, Collin stalker. We discussed how he started his supplement business, wild foods, the lack of transparency in the supplement industry. He's the being successful along with his daily routine. His thoughts around the importance of protein is chicken really healthy, which supplements the focus on and is one tip to get your body back to what it once was. 0 (1m 55s): This was a great interview column, brought a ton of passion and great tips. I know you're going to enjoy this. I truly did. Thanks so much for listening and enjoy the interview. All right. Welcome to the get lean eat clean podcast. My name is Brian grin and I have a special guest Colin Stucker. He is the founder of wild foods and the podcast hosts of better human. Welcome to the show. Collin. Thanks. Thanks for having me. Yeah, I'm excited. I, I see a lot of your content. I know you've been on YouTube, a bunch and a bit on Instagram and things, and I just love the passion that you bring to everything that you're doing. And I definitely checked out wild foods as well. So how did you, maybe before we get into some details, how did you go down the journey of finding or founding wild foods along with obviously your podcast and everything else? 0 (2m 45s): Yeah, definitely. 1 (2m 47s): I was on a podcast recently and I talked about it and I felt I'm getting better every time I talk about this. So I'm trying to keep it succinct though. Cause it's, as it goes with anything, it's like a 10 to 15 year journey, at least it has been for me, right? Entrepreneurship health, all these different things. And I guess long story short, it was like got into fitness. Young did the bodybuilding thing found CrossFit, CrossFit me into this whole new world of other things like paleo and ancestral eating, you know? And then for me that was a big aha moment that led me to, to becoming obsessed with nutrition. And then I got into supplementation. Then I got into like keto butter coffee and a Bulletproof coffee. Dave Asprey was doing his thing and I just kept going like more and more and more level of a level, trying new things and got a little bit healthier each time, a little bit fitter, got a bit closer to my goal. 1 (3m 33s): And then, you know, even to this point to this day, like I feel like there's just so much that so many people are missing and none of it's that complicated. It's usually it's mostly the basics, right? And, and there's so much convoluted nonsense that detracts people from that. And I'm just like passionate about wanting to share that and remind people and reinforce that and motivate them and whatever. And so, yeah, I mean, knowledge is power. That's what I've learned this whole journey. And so the question was how to get into that. It was mostly just scratching my own itch. Wild foods kind of happened out of, I was doing the Bulletproof coffee every morning, getting heavily into that. And this was like, you know, right early on, right before Bulletproof, what it was, what it is today. 1 (4m 17s): And I just like reading his blog and kind of looking into that a little bit. And so the fasting thing, it became interesting. I dove into that and I started using a lot of whey protein. I was using grass fed butter, whey protein, MCT oil, using all these, all these, that standard recipe. And I was buying them from like wherever I could get them. And I'm like, what? Like, how are these made? Like what's in, what's in these products, there's literally almost nothing on the label. Like there's, they don't talk about the farm or the animals or the food or this or that, or like how it's made or how it's transported. And even to this day, there's something, an industry and most of the food industry is severely lacking in transparency. Like we have no idea what goes on behind the scenes, right? You've talked to anybody, who's worked in a restaurant. They tell you how crazy a small restaurant is and the stuff that you would not want to see. 1 (4m 60s): Right. Not at a massive scale with like thousands of employees and shipping and trucking and whatever. So it really was like, I wanted to start sourcing really high quality ingredients for myself. And I started with them one grassfed whey protein. I've found the best, what I think is the best stuff in the world, even to this day. And I started buying huge bags of it. I, you know, I said, I'm a business. I want to be a wholesale customer is basically just getting it for myself. And then I was like, well, what if other people want really good protein too? Like, I don't know, maybe they're out there. And so I started putting it in bags. I took these huge 40 pound bags and I put into smaller bags and then I listed it online. But on Amazon, you know, again, six years ago, a little bit easier to do this. And people started buying it like I did nothing but just listed on Amazon. 1 (5m 41s): And then I double down and I invested in, I invested in lawsuit products in that first year we had done, you know, half a million dollars in sales and I'm like, oh my gosh, amount of something. And so, you know, since then the rest is history, we've grown. And you know, now most of my focus today is just on education. That's what I'm really passionate about is just helping people think critically for themselves and get access to, you know, there is some really good first principles that if you can focus on that, you can ignore so much of the nonsense that comes out in food research and just research in general or capitalist science or like, you know, there's just so much that's going on and what we need more of is people that can think in first principles and get back to the basics. 0 (6m 20s): Yeah. Wow. That's, that's a great, so the first year that just shows you that's a true entrepreneur, right there. You, you did a half a million, what'd you say, half a million. 1 (6m 28s): We had half a million that first year. I mean the first January I had sold $500 of one product. Right. And then it was like 1,015 hundred two. And then I started adding more products and I just kept like reinvesting reinvesting and yeah. I mean, I've, I've had that entrepreneurial bug. So like I was, you know, I definitely took advantage of it, but like it was purely accidental. I had no business plan. I had no idea. I had, in fact just moved to Austin. I had no idea what to do with my life. I had sold my gym and some of the things I had in Florida, I just wanted to move west. I wanted to find a more kind of open-minded city from where in Florida, where I grew up. And like, I just happened upon it. But it also kind of shows you the importance of setting yourself up to be lucky, right? It's like you take action. Things happen, you learn, you take more action. 1 (7m 8s): And then if you do that enough, you will literally manufacture luck for yourself. You just don't know what that looks going to look like. So you just keep taking advantage of opportunities and you just basically create it. 0 (7m 17s): Yeah. And I noticed you have a giveaway seven principles of better human health. And you know, you mentioned that. W what, why don't we talk a little bit about that? I mean, you talk about taking action. Would you just say that would be action? Would that be principle number one? 1 (7m 32s): Well, so the seven principles, that's more from a health perspective. So it's all the basis of health. I need to make one, that's like the seven principles of success, because the first thing would be action. I mean, literally it trumps everything. If you think about this for a second, you know, I use the analogy of my son who is just trying to walk he's about one and he hasn't quite mastered that walking thing just yet. And I use the analogy of like saying, well, okay, if I sat him down and he could, you know, understand me, I could have a conversation and I could, I could explain to him biomechanically how he should walk. Right. And he be like, oh my gosh, I totally get it. This makes sense. I'm ready. Let's go. And then he stands up and he falls flat on his face. 1 (8m 13s): Right? You cannot learn anything without action. Everything, even, even if it's just pure information and you have to apply it and connect it to other things and kind of analyze it and then go in the real world, share with others, debate it, whatever. Every single thing for success for learning is action. It's, it's the foundation. So I call it the success loop. It's basically, you take action. You learn from that action. Then you take better action. And then you learn from that action. And it's kind of like this infinite thing where it's just forever, you're forever taking action. You're forever learning. And ideally you're taking better action. And you're listening to feedback, which not, everyone's very good at that. So that's, that's its own thing. But if you continually take action and then you continually try to, from that action to take better action, everybody can, can be successful in whatever way they want to. 1 (9m 1s): If they just follow that principle. Right? Like it it's, it's so powerful yet. It's also surprisingly like so ignored because any big idea in our culture bay, if hard work is part of it, which most things that worth it, most things that are worth it require hard work. It's just not a convenient narrative. Right. People want the easy fix the pill or this, that whatever. But the reality is hard, work consistency and sticking to you can literally accomplish anything you want, 0 (9m 25s): Anybody can. Yeah. And I love that. And on that note, what would you say? I noticed you're a routine guy. I'm a big like morning routine guy. What are some of the things that you do in the morning that set you up for success, both in your health and you know, in your business, I'm not perfect with this. Of course. Well, we all aren't right. Yeah, yeah. Right. 1 (9m 44s): I definitely have an eye. It kind of a more ideal routine where I would, I'd go outside. I'd take a walk in the sun. I do a bit of meditation. I do my stretches. I mean, most, most of that I do actually do right now. I have this kind of morning routine exercise I do for my back, mainly because I've had some back pain. So I do this thing every morning. It's a, gosh, you, it's amazing. It's like the 10 minute routine that I follow that's actually helped because that's been prescribed to me by, by a practitioner. And it's like, you have to do this every day. So that was what it's called a Gosu for pain management. Yeah. It's amazing. And I, I hired this person, you know, and then they gave me this program yet. If I found that program on my own, I probably wouldn't have had the same adherence to it by literally do it every day. 1 (10m 27s): So I'm not as do it twice a day. Right. Because I put a little bit skin in the game I paid for. I'm also getting results with it. So it feels great. So it's this very self-reinforcing loop of having skin in the game plus getting results. Right. But that has been an anchor. And what it's allowed me to do is every morning, I know that I need to get outside and get sunlight. First thing in the morning, one of the most important things for setting your circadian rhythm and just having, you know, for the rest of the day, feeling great, get that vitamin D going. It's a first principle of human health. You need sunlight, okay. Especially in your eyes. So this new routine, I go outside, I try to do it outside as much as I can. And that gets me the sunlight. And I'm out there for about 10 minutes. I need, it's like a minimum to be out there. And it's like this perfect thing. Right? So it's like, I've had that on my to-do list for years though, that you have to get aside, ideally you take a walk, ideally you move. 1 (11m 8s): And that should be like the foundation. But you know, when it got really cold here in Austin, I stopped doing that. Like in the summer is great. I'd go outside and sweat and do this thing. And I loved it. And then winter came along and like, I lost the habit. Right. And so I think I'm going to keep it now either way, because I have this morning routine to coincide with that. But I would say that's really what people should focus on is some kind of movement, a sweat exercise. It doesn't have to be anything crazy. It could be something simple. And you know, a walk is actually amazing and get that sunlight. I get that movement in and don't turn your phone on. Don't go on Twitter. Don't go on whatever. Like do not start your day with like check your text messages. Especially if you're an entrepreneur or you are prone to have like work infect personal life, because that can literally set your entire day up in the wrong way. Right. 1 (11m 48s): Versus sending your entire day up for success, by starting with, you know, basic health you need to done, you know, maybe spend time with your kids or laugh or smile or do something that's gonna get you in a better mood. And that will literally translate to the rest of the day. So that's, I think for most of you we'll keep it simple sunlight movement and something that can kind of, you know, set the mood. Right? 0 (12m 8s): Yeah. That's great. I always say you want to have that morning routine and then in the evening, how do you sort of settle down and what some of the type of things that you do in the evening, this sort of, you know, obviously sleep is, I would imagine sleep is one of your principles of better human health. So what are some of the things you do to set yourself up for that? 1 (12m 25s): So again, sleep, everyone needs a sleep hygiene routine. They need, you know, I use sound machines. I use blackout curtains, pitch-black room to point where I literally tack up anything where light comes in. So my room is basically cave at all times. Like I just gave up using blinds because that messes with my sleep routine. And I use F dot Lux app and the night shift for my phone. Anything that reduces blue light at night is huge. I've also noticed a correlation to when I'm watching or when I was watching more Netflix or movies at night, especially stuff that kind of is a action packed or whatever you definitely get in a heightened state. And what that does is that I've noticed that the more I do that, the later I go to sleep and the less I do that, or the earlier I do that, the more naturally my body's like, okay, ready to go to sleep. 1 (13m 7s): Right. Even if I go on the computer afterwards, but definitely screen use and getting off screens as early as possible is massive. Kendall is great because you don't have the blue light. It's kind of like, you know, use that and you can use low light use paper or not paper, but use what is it? So I have orange blow bulbs. I have a Paperwhite. And then I kind of do like a low light. You don't want bright things and you, you don't want artificial light as much as possible. 0 (13m 30s): Like the, like the Himalayan lamps similar. Yeah. 1 (13m 33s): That's great. You can literally buy like baby glow, like, like nightlight bulbs, which are orange shoe and that removed the blue light. So every single light in my bathroom in my room has those. And then, yeah, like definitely getting off the screen and trying to just wind down with like reading fiction or just doing kind of low stimulation stuff as much as two hours before bed is just massive. Right. And then also in the morning, getting that sunlight is massive. I do red light therapy, got some red light red light devices. One of my desktop, one of my office. I do that. And a lot of magnesium and I'm actually going to be starting to do Epsom salt at night because lately I've been, my sleep has kind of been chaotic and I'm trying to optimize some, my mineral stuff. I've done some mineral testing lately and magnesium is definitely important. 0 (14m 18s): Yeah. And what, what would you say, I know you're in ancestral eating. I am too. What would you say the basis of an intermittent fasting? I noticed you do post stuff on that as well. So I'm big in intermittent fasting. How do you combine those two throughout the day? I know you're fasting. I think last time I saw your fasting window about 18 six. Does that sound about right? Yeah. 1 (14m 37s): When I first got into it, I was following the lean lean gains method, which I highly recommend reading any of Martin B stuff's great stuff. And then I over time just stop obsessing over it. And I think it's good to maybe obsess over in the beginning of like, create some really hard and fast rules because that will keep you adhered to it, to the point where your, your metabolism adjusts, and then it becomes natural. So now I just listen to my appetite. In fact, some, some days I actually try to eat breakfast just because it's so outside of my norm, I try to do for metabolic flexibility just to mix it up. Right. But I'm usually never hungry in the mornings. And I used to force myself to breakfast, you know, years ago when everyone said breakfast is the most important meal of the day. 1 (15m 18s): And I literally felt like crap afterwards. I would do my coffee out of my breakfast and I would have like a headache. I get tired. Like I get groggy and I'm like, what's wrong with me? You know, it's not working. And then I found intermit fasting. I was like, oh my gosh, this is amazing. So I do that now. I mostly just do cold brew coffee in the morning. When I get to the coffee shop, I do water a little bit pink, salt in my water. I'm trying to up my sodium intake lately and maybe some electrolytes in there. And then I don't eat anything until later, you know, depending if I'm extra sore, it might be extra hungry. So I might break my fast, like 3:00 PM. And this is me waking up at like 9:00 AM. Right. So like 3:00 PM or if lots going on, I'll wait until dinner time, five, six I'll eat. And then I usually have a second meal after dinner. 1 (16m 0s): I haven't quite mastered like one meal a day. I don't think for me, it really works because I just don't think I can eat enough. Like I get so full on and I don't feel good. And then I need to eat again. So I'm trying to really dial in like the first or second meal. But I think for most people, the first meal being a big meal, I go with steak every single time. And then my, my, my second meal is usually like a little bit more mixed up. Maybe I'll have some fruit here. I'll have always an animal-based protein, but I'll mix up other things that I, that we have around the house or do some like ground beef for leftovers or whatever. But the first meal is always like, literally two steaks. If I can, if I can manage it and we have it. And that's mostly what my routine is right now. 0 (16m 35s): Yeah. I'm the same way I've gone back and forth. I usually break, like, I haven't had anything today. It's two 15 and I usually have two meals a day. I found that I try, you know, one meal a day every, every once in a while, it's fine. But like, right. Like you, like, you can't get enough in almost eat so much. Yeah. And, and that was, that sort of leads to my other question, which gets, comes up a lot. Is protein. How do you go about, you know, I know with, you know, you, you guys sell, you have a whey protein, right? I think you have a collagen protein. What's your thoughts around that? And how much, how much per person it's it's I think it's like a widely debated thing. And I don't even know if there's really a right answer. 1 (17m 13s): Yeah. Oh, this is actually a huge topic. I have done videos on this. I'm trying to think about that. So I did this when I was in the corner of her diet and I was documenting that on YouTube. I did a video on almost protein and it's something that I still try to prioritize. So Ted Nyman has his PE diet, which is the protein to energy ratio. And for me, this was like, one of those, this is, this is one of the amazing heuristics to think about nutrition for me, the final piece, because when I did carnivores, I did paleo carnivore, you know, like always generally low carb. And I came to some of these realizations about nutrition. One of them was that if you, your food and you prepare your high court ingredients, that's like the 80 20 for health. That's what everybody should be doing, right. 1 (17m 54s): It almost doesn't matter what you eat. If you make it from scratch, that's like advice we should give to the masses. If you want to optimize, though, you gotta listen to your biology. Not everybody can eat grains. Not everybody can eat even certain plant foods. They, you know, they have autoimmune issues. So like there's a lot to it beyond that depends on the individual. And if you're trying to optimize for health fitness and looking, you know, looking good at performing that's when we want to get a little bit more specific about our macros and what foods we're eating and not. And so one of the first principles for me and what 9, 10, 9 in Dr. Nyman's diet really brought for me was thinking about protein as nitrogen and everything else has energy. That was just such a simple way to kind of think about food. 1 (18m 34s): What that means basically is protein is mostly used for repair recovery, right? And this is why for years bodybuilders, you know, even back in Arnold's day, they would just eat hundreds and hundreds of grams of protein and then kind of fill in the gaps, everything else. Well, the reality is that's what most of us should be doing and our modern environment, because protein is the most satiating, nutrient, and most of us under eat it. And what it does more importantly for most people though, is it displaces energy, which is carbs and fats, right? Fat, very energy dense, right? Still, I would say better for most people than carbs because carbs are very tricky. Like the carbs forest matters and how fast you eat it. And when you eat it and like there's so many variables, the carbs and carbs used to come in the form of things that include lectins and other things that can cause your attention to your biology, that a lot of people don't even know about it. 1 (19m 19s): They're not diagnosing. And so the way to think about this as a first principle is I always try to prioritize protein. Am I meal, eat as much of it as I can, as I can literally stomach. Cause I'm telling you, like, I just it's for me. And some people are like this, you eat like a pound of steak or chicken and your body's like craving the carbs, the energy, but you still like, it's really hard to keep getting protein. Like I just get so full, so fast and protein. But when I eat more of it, I displaced eating the carbs and the tasty things. I know I shouldn't be getting, you know, I eat less of the energy. So every meal we focus on prioritizing a, you know, maybe a handful size of protein and maybe even eat that first and then give yourself some time to like, under like let your, your gut communicate to your brain that you're full because I tend to overeat. 1 (20m 6s): I eat too fast and then I'm like, I feel full afterwards. Right? So let your body kind of signal eat slow and then fill in the gaps with carbs and protein or carbs and fat for, with energy. Right? And so every meal you think, okay, is my plate or is this food I'm eating? Is this energy? Is it carbs and fat? Like I was stacking last night on these like gluten-free potato chips. And like, you know, I, I'm not under any illusion that that's good for me or whatever, but I have it every so often I enjoy food and I'm seeing myself energy, energy, like everybody's like energy, energy, energy. And it definitely is like a mental heuristic to remind myself that I need to continually be vigilant against eating energy and continue to continually prioritize protein. That's literally, for most people like could solve so much of the complexity and simplify, eating, prioritize protein, nitrogen, rest, repair, and recovery. 1 (20m 53s): Think about protein that way. And everything else is energy. And the problem is most people consume too much energy. And when you consume too much energy, you get what fat and Mo most people are at are at a struggle of eating too much energy. They have way too much energy, not enough nitrogen, not enough recovery. Right. And then they overeat and you know, then they feel bad about themselves and they overheat and like it's this vicious cycle. 0 (21m 16s): Yeah. That's a great simplistic way of thinking about it. Actually. I had Dr. Ted on the podcast and yeah, I love, I love everything he puts out there. What would you, so, so it, it sounds to me like you've gone away from Bulletproof because obviously with Bulletproof, you're adding in a lot of fats butter and MCT oils and things like that. Is that something you still do or have you gotten away from that? 1 (21m 37s): No, I still fat is still preferable than carbs, especially for somebody like me who tends to be a carb and sugar addict. Right. So like, I would always prefer to be eating clean fats. And I mean, if you think about this and we get back to your question about the ratio of protein, right, I've tracked this. Like if a human can eat 50% protein, which is that actually the upper tier of anthropological data, we have, like, there's like only 100 gatherer we've ever observed that was eating like 50% protein. Like it's a lot of fricking protein eat for the percent of calories from protein. Right. I've maybe done it on a day where I had lots of steak, but I mean, it's really pushing it. And so what I found for me that my ideal minimum range is about 30% of calories from protein. 1 (22m 19s): And then what that leaves you though, is that we have 70% of calories having to come from energy. And that's where it gets tricky because carbs are tasty. They're, they're easy to overeat. You know, some forms of fat are as well, but generally fat is more of a satiating nutrient, and it's hard to overeat fat than it is the carbs. Especially if you're not just like eating gallons of nut butter or whatever, it depends on like the fast source of course. Right. And so what I like to do is I just kind of always think about the carbs, my plate, the fruit, or if we have like gluten-free pasta one day, or even if we have some like local sourdough bread, I kind of opened up my food choices a little bit, but it's always around really high quality ingredients. Right. I always have minimum amount of that, of the car based energy as possible. 1 (23m 1s): And then I have my protein and the fat kind of like, it's not something I consciously eat. And for some people this works, like some people that are hardcore keto, they need to like prioritize fat and they kind of have to wash a protein, even though I think there's some myths around that. I think most of us being more protein, but if you're doing it that way and you're doing it for like a therapeutic reason or just works for you or whatever, then like for sure, like you're going to have to probably track your fat. I've just found that if I'm prioritizing protein, I still eat like a little bit of carbs here and there. Or I always try to aim to even go some meals with no carbs. Right. Because if I'm trying to pay attention to whether I'm bleeding out or not, I'm always trying to keep my carbs low, the fat just figures itself out. Right. Whether it's butter or whether it's just like what I'm cooking it in. 1 (23m 41s): Yeah. It's not something that I personally think, oh, I need to eat my fat. It just to kind of come in. Right. Cause it's just part of my natural diet. I use a lot of butter and G or whatever and fatty meats. Of course. So, yeah, it's definitely depending on the individual, that's, that's a tricky one. But if, but if most people were hitting 30% protein and then controlling their carbs, whatever's left in between, it'll just figure itself out. Like, because fat is so calorie dense that just tends to work itself. 0 (24m 7s): Yeah. That makes sense. And I'm the same way. I mean, if you're cooking and like you said, G butter, even tallow, those are great sources to cook in. And if you're having, you know, ribeye, you're getting plenty of good fats from that. I know you posted something on YouTube, around white meat versus red meat. Let's touch on that because I've run into, I have clients and they're like, oh, I have chicken. Like literally every meal. And I just try to, I try to push them to focus more on red meats, but it's such like a society societal, like norm, they think that, oh, well, chicken is healthier. It's leaner. I know, I know you did a whole thing on, on YouTube so people can watch that. 0 (24m 48s): But what would you say a good way to sort of sum some of the difference between the two up? 1 (24m 54s): Yeah. My evolution of this has been like everyone else. You think chicken's good? I used to eat it with like chicken breasts and brown rice. Like it was like the bodybuilding stack of what goal healthy. And then it got to the point where I was adding more steak, becoming more pro red meat. And then I still eat chicken here and there. Now I'm to the point where chicken to me is a treat because chicken, I think most of the time and a lot of people may not like to hear this chicken is a pro-inflammatory food for most people. Okay. Now I've had a couple of guests on the podcast. One particular Eugene that he, his whole brand is talking about how the grocery store food is like really bad. Like most of it, even if it's like organic free range chicken and how bad that can actually be chicken though, as a food is just it's poultry. 1 (25m 39s): It's just not something that if you look in nature, if we go to the first principles of being a a hundred gatherer, we would always prioritize water, Buffalo, bison, wooly, mammoth, these huge Lin animals that are, guess what? Red meat, full nutrition, B vitamins, whatever. And how often would it, would we have had birds or poultry or small animals? Well, whenever we could catch it. Sure. But it wouldn't have felt fed our entire group of hunter-gatherers. Right. You see what I'm saying? If you look at nature and we try to think, okay, what foods are abundant and we'll eat a lot of poultry, just isn't one of those things. So something that we've taken and we've industrialized and we've brought to the masses and then it supported this low fat cholesterol fear-mongering monitoring lipid hypothesis, which is basically debunked crap. 1 (26m 21s): And that's why people believe what they believe. Right? Chicken is not a health food period, hands down, period. Red meat, wild caught game, wild caught fish, sardines, shellfish, things like this. These are actually the healthiest foods for the human animal. Right. And so that's now how I think about it. I think that if you want to have chicken a couple times a week. Okay, great. Like it's, it's primarily pro or nitrogen, so it's primarily protein, so great. But it's just not really good for you. You have a make a sex issues. It doesn't have B vitamins. It's just not very useful units. And then the way it's made chicken is usually mass produced. Even the really, really good chicken at the farm level. Like it just, there's not a lot of nutrition in it, right? 0 (27m 3s): Yeah. No, I know it's, it's, it's just one big myth out there regarding chicken. Yep. And, and it's probably, they're probably get really good margins, right? I mean, that's probably why you see it sold all over the place because it's not probably that expensive to manufacture that. Well, I can 1 (27m 19s): Do it on a, such a massive scale. Like in anything in food, the bigger scale you do it, the more unhealthy it is for the end consumer. 0 (27m 24s): Right. What were some of the types of things you learned? You know, I know you're in the supplement business. What did you learn about like the quality, quality supplements versus obviously a lot of supplement companies where it's just water down and they're just trying to make money. You know, 1 (27m 41s): What I've learned about industry is that if I really wanted to, I could put anything in a bottle and I could sell it for and I could call it anything. Okay. There is so little transparency. And I mean, it's, it's this weird thing. It's like the bigger the company, the more you have to risk to generally the bigger the company and the Southern space, the more that they have, at least their testing standards in a row. And like they have our cos and things like that. But what you also find is a lot of these bigger brands, these bigger segments, most engravers are coming from China. Most of them there's literal no insight into how their produce at any level like, like supplement brands usually have no idea what happens at the farm level. 1 (28m 23s): Like if you have to grow an ingredient or you have to extract it from something like fungi or whatever, there's no understanding whatsoever what happened before this supplier said, oh, I got bulk X. It costs this much or whatever. What you see is a lot of these, these bulk suppliers, like let's say they come out of China, they just get massive amounts of this stuff and they get it from wherever they can get it. And then they sell it to like Comans in America. And then these Comez America say, oh, we can do that formulation. These are the ingredient lists is what we have. This is the origin, this is the price. And put it together and you have a capsule or you have a powder or you have this or whatever. It's just, I don't know. It's, it's, it's kinda like a black box, right? Like very few companies have any clue whatsoever. It goes into their, their, their supplements. 1 (29m 4s): And very few companies are willing to spend the extra money because higher quote ingredients do cost a lot, sometimes double, well, you can get low, you know? And so that's always been something that I've prided myself with is we'll always make sure that the stuff we're sourcing is either as close to the farm level as possible, or it is. We do extra things to make sure that we get a better crop or a better ingredients that are always more expensive in generally our manufacturers aren't too happy about it because when they almost have to make an exception for us, because the way they do for other brands, it's just like the standard way everyone else does it. So it's cheaper for them to just do the standard thing and not have to change anything for us or whatever. So you just have to trust the brand. You have to trust, you have to be able to trust. 1 (29m 45s): Maybe who's behind the brand and, or, and you got to try the products yourself. And if, you know, if, if it's okay for you or you test it and you know, I don't know, it's really hard thing. I don't really know how to answer that, to be honest. 0 (29m 57s): Well, I mean, you did, you did answer it. I, this might be a loaded question. What would you say? And, and, and this is probably maybe products that you have. What would you say would help individuals maybe that, because I see this a lot with clients, you know, maybe a lower testosterone and, you know, low DHA. Is there something that you, you would supplement, supplement that you would target to help with that? 1 (30m 23s): Before I answer that, I would say that night, Mike, most people should focus on just eating real clean food at home. Okay. So if you're not cooking most of your meals at home, and you're not eating nutrient dense foods, like we talked about grass-fed beef, wild game, wild caught fish shellfish, et cetera. If you're not already eating the super nutrient dense foods as the bulk of your diet. And you're just like eating at restaurants, eating out package, like getting your chicken breasts here, that, with that, whatever, like don't worry about supplements, right? Get, get as much as you can from food, which also as a result removes so much of the toxicity and the irritates and the other things you're getting that come along with that, they'll get home, get cooking, get prepping, do whatever you need to do. 1 (31m 3s): And then once that is your foundation, then you can look into optimizing. Now there are so many sediments and there are so many minerals and different things that people could optimize for or need. And so that's kind of hard to answer. But what I generally do is I recommend that people sit with the basic, so I'll just stick with my stack, right? And this is what generally, most people need. Most people need a vitamin D three, maybe K2, mostly just cause they're not getting outside. And I still take it from time to time, especially in cloudy days or days where I'm not feeling too great. I'll just take it for a little bit of a boost. That's, that's a, B foundational, an omega three for most of us, especially since there's so much omega 600 food supply. And so our wild caught fish oil is great. I use that daily. I also do a Cod liver oil from another brand that I like. 1 (31m 44s): It's a cold process, Cod liver oil. I also though eat whole Cod liver in a can that I blend with sardines. We make a and the whole family eats that. Right. So that's like that for me is a supplement right there. Then we do like, I'll do college in a way here and there, just depending on if I'm new coffee at home or if you know post-workout or whatever. And honestly, I should probably do it more just to up my protein. Like we talked about, I should be doing that more to prioritize my protein and kind of leave less room for the energy. So that's like a constant ongoing battle that I have. And then definitely magnesium. So magnesium is one of those things that like, if you try to get it from just the food supply, it's really hard to do. And it's also one of those things that it seems like it's so integral to so many processes in your body that it tends to get depleted and we just need more of it to try to compensate. 1 (32m 31s): And so most people are low. My body, I got to give a mention upgraded formulas. He actually has a test where you can do a mineral test. And I just did this, him and I going to record a podcast soon, kind of go over going over my results. But what I found through that test, which is a hair test is that I have a low sodium. So surprisingly, I need to actually supplement with salt. If you can send me more pink, salt, I have my, my magnesium levels are kind of okay, but I'm also supplementing heavily, which so much that would tell you is that if I wasn't supplementing, they'd probably be very low, you know? And then I have a couple of issues with like, I think I have a little bit too much mercury and I ended to increase my copper and calcium to kind of help buffer that. So th these are when people want to optimize it to the next level, they should definitely do something like a mineral test and get, figure it out. 1 (33m 18s): Right. And then kind of optimize it for that based on what they need, because like just taking a supplement because you think it'll help you here or whatever, you may not even need it. You might even be over in some areas. Like I I'm actually have too much potassium in my system right now. And so he's like, give me some strategies for doing that. And it might be because I'm not actually not getting them enough potassium and my body's holding onto it. So that's an interesting thing, but I would definitely recommend doing something like the mineral test, because you can actually get a lot of data for, you know, it's a hundred bucks and they'll review it with you and everything. So that's really cool. And that's from upgrade formulas, upgraded formulas, my buddy Barton. Yep. 0 (33m 52s): Okay. Yeah. And that's a hair test. Okay. Yep. Hair test. Does that mean you got to pull out here because mine's falling out? 1 (33m 58s): Well, I, I take the hair from the haircut and I'm like, okay, this is a weird request, but given my hair and then I, I ship it in. Yeah. 0 (34m 6s): Okay. Okay. Oh, so they don't need the route. They just need, 1 (34m 10s): They just need some hair or whatever. Yeah. 0 (34m 13s): Okay. Yeah, that, that, yeah. I just, my wife and I just got some blood work done and we've been going through some analysis of that and I agree. I think you need, you need that baseline. You need something to, to like measure and, and then adjust. And I'm gonna look into that. Yeah. The mineral testing. Cause that's something that I keep hearing magnesium comes up so much, but it's such an important supplement for sure. Where are you getting your magnesium from? 1 (34m 40s): I don't have a great source. I kind of just buy from a bunch of brands and I don't like, again, magnesium is one of those things that it says magnesium on the label. And usually there's no country of origin. There's only the manufacturing origin. So if it's made in the U S like, okay, I guess it's a bonus, but the actual magnesium itself and what it's extracted from and housing extracted literally no insight whatsoever. Like, I don't think you could even get that information from a company if you ask them. And so that's just one of those things, like, I mean, maybe we should, we should work on that to be honest, like that's an opportunity, like a magnesium that is sourced from whole food with a, a controlled, an audit supply chain, like from start from farm level or wherever we're getting it to consumer, like no idea. And yeah, my museum is just one of those things that people need. 1 (35m 23s): And so, I don't know. I just, I try a few brands on Amazon and I kind of stick with the ones I like. So, 0 (35m 29s): You know, I think there's like five forms of magnesium and there's a bunch of dishes 1 (35m 32s): And that's, that's very important. You actually want to take as many different forms of possible. There's a few that you can actually optimize for sleep too. And like some, I forgot the different kinds. Like , I think it's good for sleep. I take that. I take, I don't see Citrix the most common one, but that's certainly a laxative, I think. And so you really need to dig into each magnesium and there, there are some brands that have a stack of like all five or six or whatever it is. So that's cool too. And then you can optimize for the ones that are better for sleep maybe later at night. And then you can take some early in the day that are just general. Yeah. It's just, again, like you kind of have to go a little bit into the weeds to understand what you're trying to do, but I would say, yeah, just get a mixed magnesium for most people and take a few casts before bed. And that is just like going to be a game changer if they're doing nothing right now. 0 (36m 15s): Yeah. And going back to your principles of better human health, I know we've hit on a few of them. Are, are, are there some things that we're missing that we haven't talked about? 1 (36m 24s): So we talked about sleep, we talked about food and again for that is, you know, sleep eight hours in dark room and then go in the sun every day. Like that's kind of the basic of that real food is scratch, eat, eat meals that are made from scratch, ideally by yourself at home. Or if you have a chef or wife or this or that, or whatever, like just get it home, eating your food. That's the first one we'll prioritize protein, you know, and then manage energy, especially if weight loss or anything is a goal. And then, yeah, I mean, there's definitely like some of the more broader topics, like, like community happiness being in the moment, not next thing. And I actually, haven't opened the PDF in so long. I need it. I need to pull it up. 1 (37m 4s): But social is definitely one of them, social community. I mean, we're, we are social creatures, we're tribal creatures. And we actually have a loneliness epidemic in our culture today. Mostly because people go in line and they think that that's going to replace the in-person interaction and it's not. And it's, you know, people are coming suicide rates. We've never seen before young, especially the young generation, which is growing up social media, comparing their lives to others and feeling bad for themselves, shame, guilt, manipulation. Then the algorithms are manipulating us to be outraged all the time. They're manipulating us to vote a certain way, think a certain way. This is, this is a fact, that's not a fact who says, because some other person says like, it's just, that's a whole can of worms obviously. 1 (37m 43s): And the real first principle is get off your damn device as much as possible, like turn it off. Right. And, and, and I would even say, stop watching the news. Oh yeah. That's some, I need to add the news. The news is designed and social media is to an extent too. In fact, there are different algorithms. The news algorithm is let me make you afraid and enraged in whatever way that the people that pay for my news organization, whether it's left, right? Whatever in whatever way they want you to think a certain way. That's what I have to do to try to feed you. So that's one algorithm. Okay. Social media algorithm is anything that can keep you on the app as long as possible. So, you know, sex, funny, dumb videos like, like politics, you know, be outraged, be angry, be afraid. 1 (38m 27s): You know, it's kind of like the news, depending on what you, if you follow news, social media news would probably be even even worse. You know, it's like, it's like news steroids basically, 0 (38m 36s): You know? Yeah. I think that was one of the best things I did growing up that I remember is I, I never watched the news, just never 1 (38m 44s): Did it. I actually got more to the news and politics in 2020 because of the lockdowns and everything than anything I had to, I didn't even know what left versus right. Meant like a year ago. And I'm like 36 now. And it's like, I've wanted to just ignore it my whole life. But you know, I have kids now and we do live in this country. There are certain jurisdictional risks and things going on that I'm kind of like, what the hell? So I've had to pay more attention than I want, but, but every single time it makes me a less happy, less healthy person. Every single time. I'm just giving my energy to any of that crap. And I know I'm doing it, I'm paying health costs and in a, and a mental health cost. 0 (39m 19s): Yeah. You know, one of the things that we haven't touched on is activity. I know we've talked a bit about walking for sure. What, what type of things do you like to do around fitness? Cause my I've been, you know, I've been lifting for 20 years, whatever, and my sort of my outlook on workouts has changed a bit over the years. What, what, what do you w what are some of your principles around working out? Yeah, 1 (39m 39s): I mean, my evolution was, you know, hours in the gym. I was basically a gym rat doing the bodybuilding thing and then CrossFit. And then that was a whole nother, like gym rat scenario where I'm training a lot and probably over-training high intensity stuff. And then definitely more of maintenance mode now. And I just want to, I want to be lean. I want to live a long time and I don't want pain and I don't want to risk any of that. So my stack is twice a week. I play racketball. So that's my high intensity sport. It's, it's unfortunate that I have a sport that is so much fun to me, but also gives me that, that exercise benefit, if you can find that, I mean, you're set for life, right. I highly recommend everyone figure out at least one sport that they can do weekly and that they just love. Right. 1 (40m 19s): So do a sport, play something, get outside daily, daily, walk with the kids, ideally, you know, maybe twice a day, even get outside in the morning, get outside at night. But always after dinner is what we're trying, we try to do. And then I, we have, we have home equipment, so I have a little gym set up. So I'm always messing with dumbbells and like doing a couple of pull-ups punching the bag or whatever. Just find something that you could have right near you that you will use on a regular basis. I didn't keep dumbbells in the living room so that if we watch them on Netflix, I want to do a set of grab a set, or I do some pushups or do some spots. The more frequent you can move, the more frequent you can stress your body in a positive way, the better. And I mean, that's kind of the foundation. Like I, oh, and I still lift, I would say like I lift semi heavy two to three times a week. 1 (41m 2s): So I'm still kind of doing a baseline of like your squat, your press, your, your deadlift, like the very basic big pulling and pushing movements. I do that every week. And then my metabolic taken care of cause racquetball, I get my low, medium pace, like Marxism style recommended movement. I get that, you know, from walking and or hiking or whatever, the more that, the better, that's probably something I don't do as much of. I mean, if you think about our ancestors, we used to move, climb, crawl, and just like be on the, go for like eight hours a day. Like maybe longer. I mean, we're talking like 13 to 15 miles a day, just wandering around doing stuff. And like most us walk less than a mile a day. Like if you think about how mismatch that is crazy. 0 (41m 38s): Yeah. Yeah. I had talked about Marxist and I had, I have had Brad Kearns on a couple of times and you know, he talks about these micro workouts and that's something that's changed for me. Like you, I was never like a bodybuilder, but I used to be in the gym hour, hour and a half. Yeah. Now it's like, like you said, I just more volume and less or more frequency and less time almost right. 1 (42m 0s): Hours in the gym. I mean, in fact nowadays when I go in the gym, cause it used to be an hour, was my kinda my mental goal. Like let me get an out of the gym. I know I'm good. Now I'm just like, let me get three solid sets in of this movement, like pull-ups or deadlifts or whatever it is. And then get to my kind of failure, close to the airport, get good volume in and then I don't need to do anything. In fact, I shouldn't do anything else. I'm going to probably negate results. If I go beyond this, you know, most of, and if you look at some of the stuff like body by body, by science, Doug McGruff and things like that, like he recommends doing like one failure set a week per main movement, and then literally doing nothing else for the rest of the week, because it takes so much to grow muscle and to grow strength and why people overdo it. 1 (42m 46s): And you know, when you overdo it, you can literally waste muscle away. Right. So definitely, definitely less is more when it comes to growth or development. 0 (42m 56s): Yeah. Yeah. I've actually, and I haven't actually, I'm interviewing him tomorrow again for the second time, but you know, the X three, I don't know if you're familiar with X three 1 (43m 4s): Bar. That's the bar and the guy's funny, 0 (43m 8s): Dr. Jake Quish. Yeah. I've had them on a while back and I got into it during the quarantine because I wanted something to do a workout at home and that's just, I literally go down there and do one to two. I mean, he says one size sometimes we'll do two, but I'm done. Like, I just did one, it took me probably 15, 20 minutes 1 (43m 24s): And like full body or was it like a single movement? Or like, yeah. So you almost bought that thing. I'm curious. 0 (43m 29s): Yeah, no, you could do total body. He splits it up like a push and a pull day. Right. I sort of found my home, my mild split with upper lower body is what I'll do. And I'll just rotate every day and then maybe take a day or two off here and there and just go down and just hit it. Like, you know, and I've just seen such gain in my body. I haven't been sore once. You know, I always thought you needed to be sort of build muscle, but you don't, I can, I'm living proof. I've put on over five pounds of muscle. And so, yeah, 1 (44m 0s): Try that is that one of the selling points is one of the selling points that you're not supposed to be sore or is that like a, like a byproduct of that, of that, of that kind of movement style. 0 (44m 9s): So it's a byproduct of the move movement style because you're using variable resistance, right. You're using the fan. Yeah. Yeah. So yeah, we can talk. That could be a whole podcast. That's 1 (44m 19s): That's really interesting. I'm not, I'm going to look at that more. I actually have his book. I haven't read it, but like it's, it's always been interesting, the band stuff, 0 (44m 26s): And it's a nice change of pace. I mean, I always was like dumbbells and free weight stuff. Now. It's like, you might be so easy to store. I mean, yeah. It was a game changer for me. Well, this was great. I feel like we have a lot in common and we could probably talk for another hour. 1 (44m 44s): Let's do a round two in the future. Like we'll pick a spot. We'll pick like one topic, right? Because yes, I can go on and on about a lot of these things for sure. 0 (44m 51s): No, I know we will. I'd love to do around two down the road. And what would you say? Just that, the question I like to ask a lot of guests, what would you give one tip like a middleman, middle aged individual that they're looking to get their body back to. Maybe what it once was in their twenties and thirties, you know, what would you give one tip to them? 1 (45m 12s): I would tell them to start with their mind and figure out a strong why? Because if they're in their middle, you said middle thirties, they're in their fifties and they want to get fit these even more so, because the older you are and the longer you've gone without a consistent habit, the more that there's a reason for you not having done that. So no tip that I tell you is gonna matter. If you don't show up and you can't build a consistent daily habit and you haven't connected that to the fact that you're 50 or 40, whatever, you're in a cancer risk zone. You're in heart disease, risk zone. If you haven't figured out what a why is for why you should be moving or washing your weight or eating healthier, doing these things, then like my tips are going to be crap to you, right? 1 (45m 55s): You got to figure out a why maybe your grandkids, maybe you're petrified of a doctor and you don't want to go there or like, whatever it is you got to figure out what a, why is a strong enough to get you to show up and do literally anything, just do something, get moving, cook a little bit more like people have this idea that you have to be perfect. And this is also the social media manicured nonsense that infects our brain. It's this idea that I got to do, like the expert or if I don't do it perfect. And I fall as per routine, like I'm failing. So I might as well do nothing. It's I mean, I can't even comprehend the logic. Sometimes it is so frustrating when I think about it, it's like, it's like one pushup is Lori better than zero pushups. You know, it's like one workout is better than zero workouts. One workout in six months is better than zero workouts in six months, like whatever. 1 (46m 36s): So just figure out a why to get the consistency down. And the consistency is could just be anything. It'd be like, okay, every day, no matter what, 10 minutes, I'm going to go on a walk and would be like five pushups or something. Just the bare minimum of what your foundation is going to be, and then build from there. And what most people try to do is they, they, they kind of sit on their ass for months on end and they say, well, I'm thinking about a fitness routine. I'm gonna get a gym membership. I'm going to do an hour a day or two hours a day. I'm going to kill it. It's gonna be amazing. And then like every day that ticks by where they don't do that, they think their brain thinks is actually a psychological trick. But the brain thinks that because I keep thinking about it, I'm actually doing something. So it's almost thinks it's doing the thing and it's not. 1 (47m 17s): And what you're doing is you're actually training your subconscious that it's better to keep not doing anything, but keep thinking about doing the thing rather than actually doing the thing and not thinking about it at all. So what people need to do is figure out a why to get doing on a daily basis. We talked about the success. Look at beginning of the podcast. Action, learning, action, learning, everything in life is action. Everything in life. I mean, if you think about it, what's the only constant in the universe. Do you know? Actually you're quizzing me. Yeah. The only cost in the universe you've probably heard before, but what is time do time goes like this time doesn't stop. Right? Change is the only constant. That's what I say. The universe is always in flux there. 1 (47m 58s): The sun is right now, dying out. It's not static. It's not there. Earth is always changing. The climate's always changing, right? Our bodies are always changing, right? If the only constant in this universe that we know over this simulation, whatever you think it is, if the only constant is change, right? You need to respect that and figure out how to use it, to change for your advantage. Because if the only constant is change and you're resisting the universal law of the universe, then what are you doing? You're declining, you're dying. You're slowly eroding away. You have to figure out a why to embrace, change, and change and change his actions. So just get active and get moving, learn, keep doing it. And you know, like it's literally life or death for people, 0 (48m 41s): Right? You either like change could either work for you or against. Yeah. 1 (48m 46s): But, but even if, even if you change and it works against you, what does that, what does that give you? It's giving you data, right? And then you use that data to learn and adapt to iterate. I mean, I mean, think about Darren for a second. They, they, they called it survival of fitness, but it wasn't survival phase. That was another guy that coined that it was natural selection. It's a species that is most adaptable to the environment is the most likely to attract mates and raise healthy offspring to continue the process. Okay. That evolutionary step-by-step is just a thousand are not enough. That's like trillions of small actions that either kill off some species that aren't able to do it successfully and some thrive and they procreate more and they spread and whatever. 1 (49m 27s): That's what all life is. Life is action and change it's action and change. Right? And we have these big brains that we can actually purposefully take actions to change. And we can listen to feedback. It consciously like have a strategy and respond to it and, and build and grow. That's why we can literally send people into space now. Right? Like no species has ever been able to do that. At least at least on earth. Right. That we know, you know, so it's like embrace the universal law of the universe and get acting in a conscious way that benefits you. And they keep learning from that action and just be self-aware about what's going on and what you want. And you know, like live an amazing healthy life. That's what I want everyone to do. 0 (50m 6s): Wow. Awesome stuff, Colin, this is great. This is unlike any other interview I've done, which is perfect. Cool man. Well, I appreciate it. I'll definitely work in people find you most. Where do you, what do you put a lot of your, your kind out there 1 (50m 21s): Spices to go call it a coat. That's a better human newsletter. And then I'm on Twitter now, which I've recently discovered. I always thought was kind of a, a cesspool of politics and it really is. But at the same time, it's like the most powerful platform for learning that there ever has been like YouTube and Twitter, like with all the problems of censorship and things like that are still so amazing. It's like library of Alexandria, like right at your fingertips. And so I've been, I've been on Twitter a lot and then Instagram, I still post here and there and the, the better human newsletters where I put all my content, I'm doing a daily podcast, a better human podcasts that you can get on YouTube and all the podcasts areas. And those are kind of short bite-sized shows because again, it's about repetition. So I realized like I want to daily help people and remind people and keep like certain ideas top of mind, because that's like, that's really the thing. 1 (51m 6s): Like, it's great to be motivated one day and like have these long form talks or like be inspired by some Ted talk or whatever. But like Mo just, it's very hard to go from that to some kind of daily action. So I just think it's all about repetition, you know? So I like to follow the content that everyday is challenging me in some way and keep making me better. And so that's kind of what I've modeled a better human 0 (51m 26s): After. And that's a daily podcast. 1 (51m 28s): I just, I just recently got it to daily. And then I cut the format down a lot and I do like long form interviews every so often if it's like a really important subject to talk about. But most of it is just like, like one idea, five to 10 minutes. Let's just go on it. Let's talk about it. Let's think about it. Super simple. 0 (51m 46s): Wow. Yeah. That's awesome. Yeah. I do one twice a week and I'm like, oh, that seems like a lot, but 1 (51m 51s): Well, interviews are way harder. That's why these shows are me, you know? And then the interviews are spread out. 0 (51m 56s): You know, that makes sense. All right. This was great. I appreciate you coming on and we'll have to do it part two down the road. Thank you so much. 1 (52m 6s): Yeah. Thanks. Appreciate it. Hey, get lean equally 0 (52m 9s): Nation. Are you a man between the ages of 40 and 60 years old looking to lose inches around your waist have significantly more energy throughout the day and gain muscle all while minimizing the risk of injuries? Well, I'm looking for three to five people to work one-on-one with in my fat burner blueprint signature program, which I've developed by utilizing my 15 years experience in the health and fitness space. This program is designed specifically for those committed, to making serious progress towards our health goals. Over the next six months, we will focus on sleep stress, nutrition, meal, timing, and building lean muscle. 0 (52m 49s): If this sounds like a fit for you, email email@example.com with the subject line blueprint. That's firstname.lastname@example.org with the subject line blueprint. 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.