WEBVTT 00:00:00.000 --> 00:00:01.919 welcome to the behind the shield podcast as always 00:00:01.919 --> 00:00:03.759 my name is james geering and this week it is 00:00:03.759 --> 00:00:06.360 my absolute honor to welcome back onto the show 00:00:06.360 --> 00:00:10.539 darolk and to welcome for the first time dr mark 00:00:10.539 --> 00:00:14.980 bubs now mark is a performance nutritionist author 00:00:14.980 --> 00:00:18.820 speaker and consultant for a portfolio of professional 00:00:18.820 --> 00:00:22.120 and olympic athletes and fortune 100 companies 00:00:23.129 --> 00:00:25.730 Rolke is a movement specialist who has worked 00:00:25.730 --> 00:00:28.570 with multiple agencies, including the city of 00:00:28.570 --> 00:00:31.969 Anaheim, where I used to work. So in this conversation, 00:00:32.149 --> 00:00:35.390 we discuss a host of topics from Mark's journey 00:00:35.390 --> 00:00:38.609 into the world of nutrition, taking care of our 00:00:38.609 --> 00:00:42.270 youth athletes, nutrition and elite sports performance, 00:00:42.590 --> 00:00:46.869 the power of sleep, working with tactical athletes, 00:00:47.109 --> 00:00:50.609 the reason he formulated his new product ProBio, 00:00:50.770 --> 00:00:54.039 and so much more. Now, with that being said, 00:00:54.140 --> 00:00:56.759 after we had finished the recording, Mark was 00:00:56.759 --> 00:01:00.700 able to get ProBio put on GovX. So the easiest 00:01:00.700 --> 00:01:02.719 way for you to find that, if that's something 00:01:02.719 --> 00:01:06.000 that you're looking for, is to go to GovX, register 00:01:06.000 --> 00:01:09.180 as a first responder, a military member, emergency 00:01:09.180 --> 00:01:13.140 medicine, etc., where you'll get 25 % off plus 00:01:13.140 --> 00:01:16.019 an additional 10 % off in free shipping with 00:01:16.019 --> 00:01:18.599 subscription. Now, before we get to this incredible 00:01:18.599 --> 00:01:21.239 conversation, as I say every week, please just 00:01:21.239 --> 00:01:24.019 take a moment. Go to whichever app you listen 00:01:24.019 --> 00:01:27.540 to this on. Subscribe to the show. Leave feedback 00:01:27.540 --> 00:01:31.510 and leave a rating. Every single five -star rating 00:01:31.510 --> 00:01:34.650 truly does elevate this podcast, therefore making 00:01:34.650 --> 00:01:38.489 it easier for others to find. And this is a free 00:01:38.489 --> 00:01:43.430 library of well over 1 ,100 episodes now. So 00:01:43.430 --> 00:01:47.049 all I ask in return is that you help share these 00:01:47.049 --> 00:01:50.030 incredible men and women's stories so I can get 00:01:50.030 --> 00:01:53.230 them to every single person on planet Earth who 00:01:53.230 --> 00:01:56.069 needs to hear them. So with that being said, 00:01:56.269 --> 00:02:01.000 I introduce to you... Dr. Mark Bubbs and the 00:02:01.000 --> 00:02:23.039 Rolk. Enjoy. Well, Bubz and Rolke, I want to 00:02:23.039 --> 00:02:25.800 start by saying welcome for the first time, Bubz, 00:02:25.800 --> 00:02:28.319 onto the Behind the Shield podcast. And Rolke, 00:02:28.400 --> 00:02:31.400 welcome back. Good to be here, brother. Appreciate 00:02:31.400 --> 00:02:34.419 it. Appreciate it. Thank you. So you're on very 00:02:34.419 --> 00:02:36.780 different parts of planet Earth at the moment. 00:02:36.800 --> 00:02:38.479 So Bubz, let's start with you. Where are we finding 00:02:38.479 --> 00:02:42.199 you this afternoon? So I'm Canadian, but I'm 00:02:42.199 --> 00:02:44.819 not in Canada. I'm over here in the UK, just 00:02:44.819 --> 00:02:47.659 outside of London. Brilliant. Well, I'm English 00:02:47.659 --> 00:02:49.400 and I'm in America, so we're all over the place 00:02:49.400 --> 00:02:52.699 at the moment. Rob, what about you? SoCal, as 00:02:52.699 --> 00:02:55.199 you know, James, out here in Southern California. 00:02:55.280 --> 00:02:58.360 So with the extreme harsh conditions that we 00:02:58.360 --> 00:03:00.740 have to deal with on this side of the planet. 00:03:00.960 --> 00:03:03.180 Yeah, it's brutal. We're having a cold spell 00:03:03.180 --> 00:03:06.400 come in. It's going to be down in the 50s. Oh, 00:03:06.419 --> 00:03:08.800 man. It was a little overcast today, so I might 00:03:08.800 --> 00:03:10.860 have to put a hoodie on. So that's how we... 00:03:10.860 --> 00:03:16.139 It's a tough life. All right. Well... Rog, obviously, 00:03:16.240 --> 00:03:17.960 we've done a couple of discussions already, so 00:03:17.960 --> 00:03:20.099 I want to spend a little bit of time with Bubz, 00:03:20.099 --> 00:03:21.759 just kind of getting his backstory, and then 00:03:21.759 --> 00:03:24.379 we'll start bringing you in as we speak sports 00:03:24.379 --> 00:03:27.639 and tactical athlete performance. Hey, James, 00:03:27.699 --> 00:03:29.659 I told Bubz to cut his hair for today, so he 00:03:29.659 --> 00:03:33.360 actually usually has a pretty wavy hairline, 00:03:33.379 --> 00:03:35.800 but he did it just for today, so let's give him 00:03:35.800 --> 00:03:37.580 props for that, brother. That's amazing. I'm 00:03:37.580 --> 00:03:40.330 assuming he used the same barber, huh? What would 00:03:40.330 --> 00:03:43.349 I like to be matching? Dude, it's uniform, bro. 00:03:43.569 --> 00:03:45.729 Twinsies. I love it. It's like looking in a mirror. 00:03:45.830 --> 00:03:48.930 Love it. So Mark, very first question. Tell me 00:03:48.930 --> 00:03:50.830 where you were born and tell me a little bit 00:03:50.830 --> 00:03:52.729 about your family dynamic, what your parents 00:03:52.729 --> 00:03:57.169 did, how many siblings. So I was born in Ontario, 00:03:57.430 --> 00:04:00.689 Oakville, Ontario, Canada. And I've got a sister, 00:04:00.810 --> 00:04:02.250 older sister, who's actually on the West Coast 00:04:02.250 --> 00:04:04.930 as well. And yeah, mom and dad, dad was in marketing, 00:04:05.009 --> 00:04:08.270 sales guy. you know, like to play, like to play 00:04:08.270 --> 00:04:10.870 sports and golf and all that. And, um, my mom 00:04:10.870 --> 00:04:15.889 was French Canadian, one of 14. So the second, 00:04:15.889 --> 00:04:18.649 second youngest of 14. So my grandmother was 00:04:18.649 --> 00:04:21.449 a pretty amazing woman, but, uh, not the sort 00:04:21.449 --> 00:04:23.209 of sit on my knee type of grandma, you know, 00:04:23.209 --> 00:04:26.509 and you have to put 14 kids through school. Uh, 00:04:26.730 --> 00:04:30.149 she's, she was a real energetic, but, uh, yeah, 00:04:30.189 --> 00:04:33.230 that's, that's me. What did your mother do as 00:04:33.230 --> 00:04:37.310 far as profession? She was a translator. So French 00:04:37.310 --> 00:04:40.069 to English, English to French. I went to all 00:04:40.069 --> 00:04:42.149 French school growing up, always spoken to my 00:04:42.149 --> 00:04:44.350 mom since I was born in French, but I'm not, 00:04:44.350 --> 00:04:47.649 I'm not native French speaker. So I really confused 00:04:47.649 --> 00:04:50.550 the, when I go to France, I really confuse them 00:04:50.550 --> 00:04:51.790 because they're not really sure where the hell 00:04:51.790 --> 00:04:55.829 I'm from. So it was a good laugh. When you hear 00:04:55.829 --> 00:04:58.810 stories from obviously generations back, what 00:04:58.810 --> 00:05:04.189 are the nuances? for the French Canadian population 00:05:04.189 --> 00:05:09.290 that are different with the rest of Canada? I 00:05:09.290 --> 00:05:11.269 think like a lot of different populations that 00:05:11.269 --> 00:05:14.610 came over back in like the 1920s and 30s, they're 00:05:14.610 --> 00:05:17.750 a hardy population, right? You think of ice hockey, 00:05:17.930 --> 00:05:20.350 you know, almost half the league's Canadian. 00:05:20.949 --> 00:05:22.810 Got to be at least half of them are French Canadian, 00:05:23.009 --> 00:05:26.000 right? I heard some kind of funny stat that the 00:05:26.000 --> 00:05:27.860 stuntmen in Hollywood, there's a huge proportion 00:05:27.860 --> 00:05:29.579 that are also French -Canadian. So there's an 00:05:29.579 --> 00:05:32.639 element of ruggedness and toughness. Certainly, 00:05:32.680 --> 00:05:34.779 that's part of the elements as well. You know, 00:05:34.839 --> 00:05:36.959 when you've got outdoor beer festivals and minus 00:05:36.959 --> 00:05:40.639 20, it's a different mindset than some other 00:05:40.639 --> 00:05:46.560 places. So, yeah, it's a great place from a performance 00:05:46.560 --> 00:05:48.079 standpoint, like our Olympians in the Winter 00:05:48.079 --> 00:05:51.019 Olympics. If Quebec ever separated from Canada, 00:05:51.100 --> 00:05:53.019 we'd be down a lot of medals in those Winter 00:05:53.019 --> 00:05:55.740 Olympics because you get a lot of the skiers 00:05:55.740 --> 00:05:57.500 and moguls and all that great stuff coming out 00:05:57.500 --> 00:06:01.300 of Montreal. And it's, you know, a little piece 00:06:01.300 --> 00:06:05.100 of Europe and North America, you know, so it's 00:06:05.100 --> 00:06:09.279 a cool place. I used to work in upstate New York 00:06:09.279 --> 00:06:11.120 on summer camps years and years ago, and I'd 00:06:11.120 --> 00:06:12.800 go to Montreal on our days off occasionally. 00:06:13.019 --> 00:06:16.019 And they have the wettest, soggiest French toast 00:06:16.019 --> 00:06:17.860 I've ever had. It's like, I think it's... Just 00:06:17.860 --> 00:06:22.980 one degree from being completely raw. French 00:06:22.980 --> 00:06:25.279 Canadians are not known for the cuisine. That's 00:06:25.279 --> 00:06:28.199 the one thing. Although you get the poutine as 00:06:28.199 --> 00:06:31.160 the big French fries with cheese curds and gravy. 00:06:31.480 --> 00:06:36.579 That's the hearty winter dish. So the French 00:06:36.579 --> 00:06:38.600 were like, should we bring the recipe book with 00:06:38.600 --> 00:06:40.439 us? We're like, no, we're fine. Just leave it 00:06:40.439 --> 00:06:45.350 there. Exactly. All right, what about sports? 00:06:45.470 --> 00:06:47.290 What were you playing and doing during the school 00:06:47.290 --> 00:06:50.970 ages? Yeah, I played everything growing up, you 00:06:50.970 --> 00:06:53.389 know, baseball, basketball, volleyball, football, 00:06:53.649 --> 00:06:57.050 you know, you name it. I was, I grew pretty quick. 00:06:57.110 --> 00:07:00.529 So, you know, I love playing sports, being part 00:07:00.529 --> 00:07:03.910 of the team. That whole dynamic was pretty special, 00:07:04.029 --> 00:07:07.649 grade school, high school. And, you know, a lot 00:07:07.649 --> 00:07:10.410 of the things that you learn in team sport, teamwork, 00:07:10.589 --> 00:07:14.180 leadership, how to lose, right? How to bounce 00:07:14.180 --> 00:07:18.720 back when you get your butt kicked. And now that 00:07:18.720 --> 00:07:21.680 I've got three kids who are in that sort of, 00:07:21.680 --> 00:07:25.220 you know, 12, 9, 7 age range, you just have a 00:07:25.220 --> 00:07:26.800 different perspective on sport. When you're younger, 00:07:26.879 --> 00:07:28.300 you always want to, you know, it's all about 00:07:28.300 --> 00:07:30.279 winning and trying to, you know, be the best 00:07:30.279 --> 00:07:31.519 that you can be. And then, I mean, you see it 00:07:31.519 --> 00:07:34.000 as a parent, seeing it from that 30 ,000 foot 00:07:34.000 --> 00:07:35.899 view, you see the whole roster a little bit more, 00:07:35.939 --> 00:07:39.339 don't you? And you see the value of having roles 00:07:39.339 --> 00:07:42.480 for everybody. And people building confidence 00:07:42.480 --> 00:07:44.420 and young kids building confidence because you 00:07:44.420 --> 00:07:47.199 can start to see the inflection points for certain 00:07:47.199 --> 00:07:50.240 kids when they start to play sport and how important 00:07:50.240 --> 00:07:52.259 it can be for them. So I think it's a great space, 00:07:52.300 --> 00:07:57.620 you know, for young people. And for those of 00:07:57.620 --> 00:08:00.639 us watching it at home or working in it, it's 00:08:00.639 --> 00:08:02.120 exhilarating as well because there's no, the 00:08:02.120 --> 00:08:04.519 ending's not written, right? It's happening right 00:08:04.519 --> 00:08:08.060 in front of you. It's dramatic. It's stories. 00:08:08.139 --> 00:08:11.300 It's people's stories. Yeah, I guess it's captivated 00:08:11.300 --> 00:08:14.540 me from since I was young and I'm still, you 00:08:14.540 --> 00:08:17.339 know, didn't quite make it to the NBA, but worked 00:08:17.339 --> 00:08:21.620 in it on the performance staff. What's interesting, 00:08:21.699 --> 00:08:23.939 and I'm curious to get your perspective living 00:08:23.939 --> 00:08:26.720 in the UK now, but I've talked about this a lot 00:08:26.720 --> 00:08:29.000 on here, especially when it is people that work 00:08:29.000 --> 00:08:32.000 with, you know, high level athletes. When I first 00:08:32.000 --> 00:08:35.320 came here, I affectionately, you know, say I 00:08:35.320 --> 00:08:38.120 met a lot of Uncle Ricos, meaning. you know, 00:08:38.120 --> 00:08:41.460 men in their late 30s, excuse me, late 20s, early 00:08:41.460 --> 00:08:44.860 30s, and had so many stories of how they could 00:08:44.860 --> 00:08:47.580 have been in the NBA, NHL, you know, major leagues, 00:08:47.639 --> 00:08:49.919 if it wasn't for and then they reeled off, you 00:08:49.919 --> 00:08:53.419 know, orthopedics nightmare list of injuries. 00:08:54.240 --> 00:08:56.720 And coming from the UK, where we never really 00:08:56.720 --> 00:08:59.259 had that high level of training, unless you happen 00:08:59.259 --> 00:09:02.480 to be that kind of kid that was sent into the 00:09:02.480 --> 00:09:05.700 farms as far as Man United and Liverpool and 00:09:05.700 --> 00:09:08.879 all those kind of teams, the rest of us just 00:09:08.879 --> 00:09:11.679 played sports. And then when you graduate at 00:09:11.679 --> 00:09:14.340 school and then college, usually there was more 00:09:14.340 --> 00:09:16.100 sports, you know, pub leagues and local leagues, 00:09:16.200 --> 00:09:21.299 etc. So I saw sport being played well into middle 00:09:21.299 --> 00:09:24.350 age by most people. When I came to the States, 00:09:24.429 --> 00:09:25.970 and again, you're hearing these stories, and 00:09:25.970 --> 00:09:27.970 I'm like, why are these 18, 20 -year -olds getting 00:09:27.970 --> 00:09:32.009 smashed to pieces? And then you see the way that 00:09:32.009 --> 00:09:35.750 they're trained in some of these colleges and 00:09:35.750 --> 00:09:38.909 schools. It really made me start asking the question, 00:09:39.049 --> 00:09:44.309 well, are we forging performance at the expense 00:09:44.309 --> 00:09:47.129 of wellness and longevity in our youth athletes? 00:09:47.429 --> 00:09:50.309 What is your perspective with this kind of multinational 00:09:50.309 --> 00:09:54.720 lens that you have now? It's a fascinating question 00:09:54.720 --> 00:09:57.179 because it's certainly come a long way in terms 00:09:57.179 --> 00:10:00.539 of training and nutrition over the last 25 years, 00:10:00.580 --> 00:10:03.940 30 years that I've been doing this. A lot of 00:10:03.940 --> 00:10:05.820 positives, but also some negatives as well in 00:10:05.820 --> 00:10:10.879 the sense of the 24 -7, 365 athlete. In my main 00:10:10.879 --> 00:10:13.860 sport, which is basketball, we're seeing Achilles 00:10:13.860 --> 00:10:16.259 ruptures at 25, which used to be an injury for 00:10:16.259 --> 00:10:20.700 a 35, 40 -year -old. And so this sort of over 00:10:20.700 --> 00:10:23.679 -specialization. kids getting into specific sports 00:10:23.679 --> 00:10:26.240 really young and then you know hyper specializing 00:10:26.240 --> 00:10:30.080 in that is is a challenge and i think as a culture 00:10:30.080 --> 00:10:31.919 as well it gets trickier in north america because 00:10:31.919 --> 00:10:33.820 you're right you don't see as you see the sort 00:10:33.820 --> 00:10:36.139 of the softball leagues but the sports we tend 00:10:36.139 --> 00:10:38.799 to play in north america are kind of a little 00:10:38.799 --> 00:10:41.000 bit slower and it's not that we're not challenging 00:10:41.000 --> 00:10:43.299 individuals to maintain their physical capacity 00:10:43.299 --> 00:10:46.600 and it might just be the fact that soccer football 00:10:46.600 --> 00:10:48.460 obviously they call it over here is the main 00:10:48.460 --> 00:10:50.600 sport here which requires a lot of running So 00:10:50.600 --> 00:10:52.059 there's a certain level of conditioning you need 00:10:52.059 --> 00:10:53.700 just to hang out with your buddies and play the 00:10:53.700 --> 00:10:56.259 main sport. Whereas I think in North America, 00:10:56.360 --> 00:10:57.980 you know, we play more American football or, 00:10:58.019 --> 00:11:01.299 you know, maybe you're just shooting hoops rather 00:11:01.299 --> 00:11:03.820 than actually playing the game. And so, you know, 00:11:03.860 --> 00:11:07.440 your level of physical fitness can, you know, 00:11:07.440 --> 00:11:10.200 doesn't need to hold up like it might do in Europe 00:11:10.200 --> 00:11:12.340 and other places. But there's certainly a lot 00:11:12.340 --> 00:11:13.899 of different aspects. I mean, nutrition being 00:11:13.899 --> 00:11:19.299 one. But that's what jumps out at me. Roel, anything 00:11:19.299 --> 00:11:21.399 to add to that before we go back to the timeline? 00:11:22.840 --> 00:11:25.779 No, not really. I think I've noticed that as 00:11:25.779 --> 00:11:28.179 well, especially for us, it's getting the kids 00:11:28.179 --> 00:11:30.860 fit again. A lot of that has to do as well with 00:11:30.860 --> 00:11:34.500 the culture of social media and just not really 00:11:34.500 --> 00:11:37.740 being as active and interfacing with their peers, 00:11:38.059 --> 00:11:41.120 their teammates, etc. On more of a physical level, 00:11:41.240 --> 00:11:43.539 it's more just electronically. So I think a lot 00:11:43.539 --> 00:11:45.529 of it is... It's good. A lot of the kids are 00:11:45.529 --> 00:11:47.669 a lot more knowledgeable on training protocols, 00:11:48.029 --> 00:11:49.529 nutrition protocols, just because of what they 00:11:49.529 --> 00:11:52.370 see. But the application is where I'm finding 00:11:52.370 --> 00:11:55.429 that there's definitely a deficiency across all 00:11:55.429 --> 00:11:58.509 boards. So I think like what Bub's saying, identifying 00:11:58.509 --> 00:12:00.710 these injuries and things that are going on, 00:12:00.789 --> 00:12:03.110 that usually wasn't the case. But I just don't 00:12:03.110 --> 00:12:06.610 think we're doing a great job of getting our 00:12:06.610 --> 00:12:09.230 kids out there and doing what they need to do, 00:12:09.269 --> 00:12:11.840 just like they used to. Well, this is the kind 00:12:11.840 --> 00:12:16.139 of glaring gap that I saw was, again, you have 00:12:16.139 --> 00:12:18.480 this high level in these young people. My son 00:12:18.480 --> 00:12:21.000 was the same. He ran cross country and ran track. 00:12:21.340 --> 00:12:24.519 Now he plays volleyball. But then because of 00:12:24.519 --> 00:12:27.139 that steep drop off, I mean, as we sit here recording 00:12:27.139 --> 00:12:31.179 now, over 70 % of Americans are obese. excuse 00:12:31.179 --> 00:12:33.759 me, are overweight, of which over 40 are obese. 00:12:34.320 --> 00:12:37.159 So there's such a huge disconnect between this 00:12:37.159 --> 00:12:39.919 high level of sport and the adoration of athletes. 00:12:40.500 --> 00:12:43.220 And as you mentioned, just the general population 00:12:43.220 --> 00:12:45.559 continuing to move and play. It doesn't have 00:12:45.559 --> 00:12:47.779 to be, you know, winning. And I think this is 00:12:47.779 --> 00:12:50.379 the negative side of this whole, you know, looking 00:12:50.379 --> 00:12:52.559 down your nose at the whole participation trophy. 00:12:52.879 --> 00:12:54.299 As I always tell people, what happens when you 00:12:54.299 --> 00:12:57.360 finish a marathon? Or a tough mother? Did you 00:12:57.360 --> 00:12:59.899 win? No. Do you get a trophy still? Yeah. There's 00:12:59.899 --> 00:13:02.279 nothing wrong with being rewarded for putting 00:13:02.279 --> 00:13:04.519 in the effort and getting cold and dirty and 00:13:04.519 --> 00:13:08.059 tired. Right. You know, Bubz, I was actually 00:13:08.059 --> 00:13:09.559 going to ask Bubz a question. Bubz, you know, 00:13:09.600 --> 00:13:14.379 when we get into with a lot of the programs from 00:13:14.379 --> 00:13:16.860 a fitness or performance perspective, I find 00:13:16.860 --> 00:13:18.899 that we're able to get people to start. It's 00:13:18.899 --> 00:13:21.139 the retention that it's always the challenge, 00:13:21.220 --> 00:13:23.259 right? Can we stay? Can we build consistency 00:13:23.259 --> 00:13:25.690 in it? And that's something that I experience 00:13:25.690 --> 00:13:27.690 a lot, and I know James knows, even within the 00:13:27.690 --> 00:13:29.289 first responder community, is that when you first 00:13:29.289 --> 00:13:31.429 come into your career, when you first come into 00:13:31.429 --> 00:13:34.929 your season, you're dealing with individuals 00:13:34.929 --> 00:13:39.190 that are fit because they were motivated to do 00:13:39.190 --> 00:13:41.769 so. They had to do so in order to acquire the 00:13:41.769 --> 00:13:46.429 position, get on the team, get the job. But figuring 00:13:46.429 --> 00:13:48.710 out ways to kind of maintain that consistency 00:13:48.710 --> 00:13:53.679 and build... build that within the individual 00:13:53.679 --> 00:13:56.379 the organization the team what have you found 00:13:56.379 --> 00:13:58.139 because i know you've worked with so many professional 00:13:58.139 --> 00:14:00.919 teams how do you do that from that standpoint 00:14:00.919 --> 00:14:05.120 for as from what you do yeah i think this bleeds 00:14:05.120 --> 00:14:07.720 into like working as a performance nutritionist 00:14:07.720 --> 00:14:09.659 in elite sport and pro sport is one side of the 00:14:09.659 --> 00:14:12.720 equation and the people that aren't professionals 00:14:12.720 --> 00:14:14.919 those are already your gym lovers so we don't 00:14:14.919 --> 00:14:16.639 necessarily even need to focus on them because 00:14:16.639 --> 00:14:17.899 we know they're going to show up we know they're 00:14:17.899 --> 00:14:20.679 going to train But on the clinical side, you 00:14:20.679 --> 00:14:23.159 know, I work with the general population. And 00:14:23.159 --> 00:14:25.600 this is where even going down to your note there, 00:14:25.639 --> 00:14:27.980 James, on like the participation trophy. Yeah, 00:14:28.000 --> 00:14:29.500 like for some kids, that might be the first big 00:14:29.500 --> 00:14:31.519 pat on the back they ever get in their life that 00:14:31.519 --> 00:14:33.879 they did something. So like, let's not take that 00:14:33.879 --> 00:14:36.620 away from them. Let's continue to build some 00:14:36.620 --> 00:14:38.019 progression so they can challenge themselves. 00:14:38.240 --> 00:14:40.679 But I think this is one where the general population, 00:14:40.860 --> 00:14:43.000 a lot of people don't like going to the gym necessarily. 00:14:43.220 --> 00:14:45.879 So how do we connect physical capacity and physical 00:14:45.879 --> 00:14:48.980 movement with other aspects of their life? you 00:14:48.980 --> 00:14:50.279 know, the things that are important to them. 00:14:50.919 --> 00:14:52.620 And this is sometimes, and I'm sure you guys 00:14:52.620 --> 00:14:54.419 have covered this here, but, you know, really 00:14:54.419 --> 00:14:56.299 trying to unpack your values or what's important 00:14:56.299 --> 00:14:58.059 to you. You know, what is it that's important 00:14:58.059 --> 00:14:59.539 to you in your life? And I think if we can start 00:14:59.539 --> 00:15:02.679 connecting those dots with people of like, whether 00:15:02.679 --> 00:15:04.159 it's your daily movement, whether it's conditioning, 00:15:04.299 --> 00:15:05.519 whether it's building strength, whether it's 00:15:05.519 --> 00:15:08.379 maintaining mobility, you know, let's connect 00:15:08.379 --> 00:15:11.220 that to whether it's you wanting to work, you 00:15:11.220 --> 00:15:13.720 know, long hours, or whether it's being with 00:15:13.720 --> 00:15:17.019 your family or being able to age so that you 00:15:17.019 --> 00:15:19.879 can pick up your grandkids without you know losing 00:15:19.879 --> 00:15:22.240 an l4 l5 i mean this is where we got to figure 00:15:22.240 --> 00:15:25.399 out what's important to people and then and try 00:15:25.399 --> 00:15:28.100 to connect the dots there because i think and 00:15:28.100 --> 00:15:29.740 this is maybe a little bit more in north america 00:15:29.740 --> 00:15:32.080 too we really it becomes like a gym culture if 00:15:32.080 --> 00:15:33.799 you got to go to the gym and get on the treadmill 00:15:33.799 --> 00:15:37.279 or go on the stair master you know and it's like 00:15:37.279 --> 00:15:40.559 hey dancing's pretty great modality right it's 00:15:40.559 --> 00:15:43.740 a huge energy output there's a lot of uh proprioception 00:15:44.590 --> 00:15:46.450 So it's just finding the things that connect 00:15:46.450 --> 00:15:47.889 with people. And I think we haven't done a good 00:15:47.889 --> 00:15:50.409 enough job of showing in schools. And years ago, 00:15:50.450 --> 00:15:52.389 I actually taught in a school in France and there 00:15:52.389 --> 00:15:54.269 was English kids, German kids and French kids. 00:15:55.090 --> 00:15:57.990 And we would play soccer. And of course, all 00:15:57.990 --> 00:15:59.370 the kids that were good at soccer played and 00:15:59.370 --> 00:16:00.889 everybody else just, you know, huddled around 00:16:00.889 --> 00:16:02.909 the middle of the field. And one of the days 00:16:02.909 --> 00:16:04.789 I noticed the girls were great at doing their 00:16:04.789 --> 00:16:07.289 cartwheels and gymnastics and stuff. So then 00:16:07.289 --> 00:16:09.730 we had, you know, we did one of the days we did 00:16:09.730 --> 00:16:11.690 a warm up and all the soccer kids were terrible 00:16:11.690 --> 00:16:14.539 at doing that. And just flipping that. good equation 00:16:14.539 --> 00:16:16.799 on them to say hey this is a skill set you need 00:16:16.799 --> 00:16:19.360 and and this is a skill set that's important 00:16:19.360 --> 00:16:22.320 really reframes things i think we can do that 00:16:22.320 --> 00:16:24.840 with adults as well because you see with people 00:16:24.840 --> 00:16:27.379 who are struggling with you know they might be 00:16:27.379 --> 00:16:29.919 have important jobs but again the typical american 00:16:29.919 --> 00:16:32.679 as you say james you know we're overweight blood 00:16:32.679 --> 00:16:35.700 sugars are high blood pressure's high we're struggling 00:16:35.700 --> 00:16:38.519 with sleep we're struggling with mood the environment 00:16:38.519 --> 00:16:40.379 around us is all pulling everyone downstream 00:16:40.379 --> 00:16:42.679 towards not feeling their best and we've got 00:16:42.679 --> 00:16:44.960 a help them to swim upstream. Because if you 00:16:44.960 --> 00:16:47.279 don't, if you don't actively do that, you're 00:16:47.279 --> 00:16:49.600 going to get pulled in the direction of, you 00:16:49.600 --> 00:16:51.919 know, feeling tired, feeling worse and not feeling 00:16:51.919 --> 00:16:56.179 your best. It's interesting when I think about, 00:16:56.220 --> 00:17:01.240 you know, acrobatics or dance and sports, I think 00:17:01.240 --> 00:17:04.180 of Georges St -Pierre from Quebec, you know, 00:17:04.180 --> 00:17:06.339 who was known to do ballet. And that was one 00:17:06.339 --> 00:17:07.880 of the things he was so unorthodox, but he was 00:17:07.880 --> 00:17:10.359 so good because he constantly trained different 00:17:10.359 --> 00:17:15.289 modalities. excuse me, did a lot of the calisthenics, 00:17:15.309 --> 00:17:17.730 you know, body weight stuff and, you know, but 00:17:17.730 --> 00:17:19.529 ended up out wrestling the wrestlers and out 00:17:19.529 --> 00:17:21.349 striking the strikers. And I think it was probably 00:17:21.349 --> 00:17:24.269 because he wasn't just in that single silo. He 00:17:24.269 --> 00:17:26.930 was allowing himself to explore other movement 00:17:26.930 --> 00:17:31.569 modalities too. Yeah. And you can see it in some 00:17:31.569 --> 00:17:33.349 of the kids when you see them. I worked with 00:17:33.349 --> 00:17:34.890 Canada basketball, also director of nutrition 00:17:34.890 --> 00:17:37.390 last 15 plus years. And when we get these younger 00:17:37.390 --> 00:17:40.309 kids, 10, 11, 12, 13, and you can see all the 00:17:40.309 --> 00:17:43.130 different ways that they can move and, You know, 00:17:43.130 --> 00:17:45.009 we still do a good job, but I think in general, 00:17:45.049 --> 00:17:46.549 when you get that specialization, as they come 00:17:46.549 --> 00:17:50.990 out 18, 20, 21, they're not nearly as the movement 00:17:50.990 --> 00:17:53.730 capacity can sometimes leave a little to be desired 00:17:53.730 --> 00:17:55.109 in a sense that they can move really well on 00:17:55.109 --> 00:17:56.990 the basketball court. But to your point, James, 00:17:57.049 --> 00:18:00.450 like they don't have enough cross training or 00:18:00.450 --> 00:18:02.190 movement and other modalities that helps to compliment 00:18:02.190 --> 00:18:04.690 that. And I think that's a big part of the issues 00:18:04.690 --> 00:18:06.369 with injuries. And for the rest of us in the 00:18:06.369 --> 00:18:08.829 regular life, it's like sitting down all the 00:18:08.829 --> 00:18:10.690 time or the things that we constantly do and 00:18:10.690 --> 00:18:14.019 we don't do enough to. reverse that or to let 00:18:14.019 --> 00:18:15.759 our brains know that we want to be able to move 00:18:15.759 --> 00:18:20.079 these limbs in other capacities as well. Absolutely. 00:18:20.720 --> 00:18:23.180 Well, Bubz, back to the school age then. When 00:18:23.180 --> 00:18:25.140 you were thinking as far as career aspirations, 00:18:25.599 --> 00:18:28.160 was it already the sports world or even the nutrition 00:18:28.160 --> 00:18:29.819 world or was there something else in your mind? 00:18:31.740 --> 00:18:34.539 Yeah, I mean, I got into the sports world and 00:18:34.539 --> 00:18:37.809 then it was about health and... In medicine, 00:18:37.910 --> 00:18:39.930 I got sick my last year of high school. I was 00:18:39.930 --> 00:18:42.009 constantly run down and constantly sick. And 00:18:42.009 --> 00:18:44.630 at that time, this is like, you know, mid to 00:18:44.630 --> 00:18:48.089 late 90s, you know, typical athlete trying to 00:18:48.089 --> 00:18:50.470 bulk up loads of milk, loads of breads, all that 00:18:50.470 --> 00:18:53.789 kind of stuff. And at that time, for me, it was 00:18:53.789 --> 00:18:56.609 just creating a lot of issues with my immune 00:18:56.609 --> 00:19:00.549 system. You know, I was lactose intolerant. The 00:19:00.549 --> 00:19:03.089 breads were creating a lot of struggles with... 00:19:03.450 --> 00:19:05.309 phlegm etc and so you're just getting sick all 00:19:05.309 --> 00:19:07.150 the time and you see this a lot in younger athletes 00:19:07.150 --> 00:19:10.609 and so connected with a nutritionist they changed 00:19:10.609 --> 00:19:13.329 my diet all of a sudden all that went away so 00:19:13.329 --> 00:19:16.410 that really put it in my mind like wow this stuff 00:19:16.410 --> 00:19:18.230 that we're eating and putting in our bodies actually 00:19:18.230 --> 00:19:20.450 has a massive change you know rather than getting 00:19:20.450 --> 00:19:21.930 up in the morning and just blowing your nose 00:19:21.930 --> 00:19:24.390 and having all this congestion you wake up and 00:19:24.390 --> 00:19:27.289 you feel you know zero congestion brain feels 00:19:27.289 --> 00:19:29.710 good and you know at that time this was like 00:19:29.710 --> 00:19:32.289 almost 30 years ago this was this was pretty 00:19:32.289 --> 00:19:34.650 novel back then and so you know going to university 00:19:34.650 --> 00:19:36.049 i thought i wanted to go down the medical route 00:19:36.049 --> 00:19:40.549 nobody in those classes was doing exercise or 00:19:40.549 --> 00:19:42.250 really cared about what they ate so it was sort 00:19:42.250 --> 00:19:44.609 of like oh this is this is a little strange here 00:19:44.609 --> 00:19:46.849 is this my this is my community here i'm not 00:19:46.849 --> 00:19:49.670 really too sure which to me now is ironic because 00:19:49.670 --> 00:19:51.769 obviously 30 years later it's great to see that 00:19:51.769 --> 00:19:54.329 that exercise and nutrition is whatever doctor's 00:19:54.329 --> 00:19:56.430 talking about because even as an intuition back 00:19:56.430 --> 00:19:59.119 then you're like surely When they talk about 00:19:59.119 --> 00:20:01.839 an athlete's heart rate is 50 or 40 and the typical 00:20:01.839 --> 00:20:04.839 person's 90, I'm like, shouldn't we all be aiming 00:20:04.839 --> 00:20:07.059 for a bit more athletic then? Why are we considering 00:20:07.059 --> 00:20:11.980 normal to be 80 to 90? Now we can do better. 00:20:13.019 --> 00:20:14.900 So I actually took a bunch of years off after 00:20:14.900 --> 00:20:16.480 university. I went traveling. I worked abroad. 00:20:18.039 --> 00:20:19.640 Traveled to Latin America. I worked in France 00:20:19.640 --> 00:20:23.660 for a year. I just wanted to explore and see 00:20:23.660 --> 00:20:25.319 the world and see how different people live. 00:20:26.029 --> 00:20:27.849 And I think that helped shape a little bit of 00:20:27.849 --> 00:20:31.730 my practice now because you just see it done 00:20:31.730 --> 00:20:33.329 in so many different ways, so many different 00:20:33.329 --> 00:20:37.170 cultures and countries, the way they move or 00:20:37.170 --> 00:20:39.910 don't move, what they eat or don't eat, and all 00:20:39.910 --> 00:20:42.430 the differences. Yet you have healthy individuals 00:20:42.430 --> 00:20:44.750 from, you know, whether it's Central America 00:20:44.750 --> 00:20:48.049 or France or all the way over to, you know, to 00:20:48.049 --> 00:20:51.089 Indian Asia. And after that, I decided to go 00:20:51.089 --> 00:20:53.190 into the nutrition side and the S &C side. And, 00:20:53.210 --> 00:20:56.569 you know, the last 20 years, Plus been doing 00:20:56.569 --> 00:20:59.210 that and fortunate enough to, to do it in sport. 00:20:59.269 --> 00:21:02.069 And also, you know, again, with the general population, 00:21:02.069 --> 00:21:04.609 which those wins oftentimes feel bigger than 00:21:04.609 --> 00:21:07.410 the sport ones, because you really are making 00:21:07.410 --> 00:21:09.089 a huge change in someone's life, right? Like 00:21:09.089 --> 00:21:11.569 if they're struggling, those kinds of wins are, 00:21:11.589 --> 00:21:15.099 you know, really hit home. When you mentioned 00:21:15.099 --> 00:21:17.640 about bulking up, this is a kind of aha moment 00:21:17.640 --> 00:21:19.359 that I've had. And bearing in mind, this is coming 00:21:19.359 --> 00:21:21.640 from someone who's not a professional athlete, 00:21:21.680 --> 00:21:24.460 but I had this mindset for a tactical athlete. 00:21:24.619 --> 00:21:26.400 And so I did do strength and conditioning. I 00:21:26.400 --> 00:21:28.799 did do a lot of gear training and then obviously 00:21:28.799 --> 00:21:31.359 running the calls, having the fire. So it's not 00:21:31.359 --> 00:21:34.259 like five, six hours a day if we're being realistic 00:21:34.259 --> 00:21:38.259 in the fire service. So when you look at the 00:21:38.259 --> 00:21:40.880 sporting community, that seems to be when we 00:21:40.880 --> 00:21:43.160 were all young. that was where the nutritional 00:21:43.160 --> 00:21:46.400 advice was coming from. And I feel just, you 00:21:46.400 --> 00:21:49.500 know, listening to my body, that we were told 00:21:49.500 --> 00:21:53.900 to eat way too many, you know, calories, way 00:21:53.900 --> 00:21:56.420 too much protein, etc. And you became kind of 00:21:56.420 --> 00:22:00.200 fixated on if you weren't, but bulking up air 00:22:00.200 --> 00:22:02.420 quotes to be a bodybuilder is very different 00:22:02.420 --> 00:22:05.400 than performing at a high level in a tactical 00:22:05.400 --> 00:22:08.619 athletic profession, for example. So when you 00:22:08.619 --> 00:22:11.859 reflect back to the early years where a lot of 00:22:11.859 --> 00:22:14.359 the nutrition and strength conditioning advice 00:22:14.359 --> 00:22:17.339 was coming from the world of bodybuilding. What 00:22:17.339 --> 00:22:21.700 are some of the misunderstood or misinformation 00:22:21.700 --> 00:22:25.720 from that kind of conversation that has kind 00:22:25.720 --> 00:22:28.119 of being myth busted recently for the average 00:22:28.119 --> 00:22:32.539 person? Yeah, I mean, you hit it on the head 00:22:32.539 --> 00:22:34.180 where traditionally this, a lot of the nutrition 00:22:34.180 --> 00:22:36.470 came right out of the bodybuilding space. And 00:22:36.470 --> 00:22:38.450 so it became this thing of if you want to get 00:22:38.450 --> 00:22:40.089 bigger or get leaner, we're going to eat loads 00:22:40.089 --> 00:22:42.970 of meals in a day. We're going to all pre -prep 00:22:42.970 --> 00:22:44.690 our food and carry it around in Tupperwares. 00:22:45.549 --> 00:22:47.869 You know, we're going to consume a lot of protein. 00:22:47.930 --> 00:22:50.390 And there's certainly a lot of great things that 00:22:50.390 --> 00:22:52.789 have come out of what bodybuilders do in terms 00:22:52.789 --> 00:22:54.890 of informing good practice. And then there are 00:22:54.890 --> 00:22:57.490 elements that are, you know, not as impactful 00:22:57.490 --> 00:22:59.789 for the typical person. Like, you know, we don't 00:22:59.789 --> 00:23:01.609 need to – eating six meals a day is not going 00:23:01.609 --> 00:23:03.529 to boost your metabolism, right? Like this is 00:23:03.529 --> 00:23:06.539 something that's been disproven. When we're talking 00:23:06.539 --> 00:23:08.259 about the rest of us who have kids at home or 00:23:08.259 --> 00:23:10.700 busy jobs, or if you're working in tactical or 00:23:10.700 --> 00:23:14.640 fire, how do we make it stick? How do we make 00:23:14.640 --> 00:23:17.660 it practical? Being in practice over 20 years, 00:23:17.720 --> 00:23:19.519 I've had clients, I've seen their kids, and now 00:23:19.519 --> 00:23:22.019 their kids have kids. If you've had a client 00:23:22.019 --> 00:23:24.240 for 20 years, you get a good handle on what they 00:23:24.240 --> 00:23:26.119 can actually stick with. I think this is where 00:23:26.119 --> 00:23:30.259 those core fundamentals of being patient and 00:23:30.259 --> 00:23:31.839 putting things in place that people can actually 00:23:31.839 --> 00:23:37.460 repeat. When we talk about protein, people now 00:23:37.460 --> 00:23:39.079 today, we talk about these high -protein diets. 00:23:40.400 --> 00:23:42.180 Much has changed in the research in the last 00:23:42.180 --> 00:23:45.079 10 years. There's basically three good numbers. 00:23:45.920 --> 00:23:49.700 1 .2 grams per kilogram is the lowest number 00:23:49.700 --> 00:23:51.220 you should ever be at because that's the one 00:23:51.220 --> 00:23:53.140 that's going to serve you to prevent age -related 00:23:53.140 --> 00:23:55.039 sarcopenia, so losing muscle as you get older. 00:23:55.519 --> 00:23:57.839 So we want your worst day to be more than that. 00:23:58.380 --> 00:24:00.240 And I think if you go back to like the early 00:24:00.240 --> 00:24:02.930 O's and whatnot, then that, you know. the rda 00:24:02.930 --> 00:24:05.869 is 0 .8 and lots of people are still struggling 00:24:05.869 --> 00:24:09.349 to get that right as you move up you know 1 .6 00:24:09.349 --> 00:24:12.250 grams per kilo that becomes 0 .73 grams per pound 00:24:12.250 --> 00:24:14.769 that's where most of the benefits are and so 00:24:14.769 --> 00:24:16.369 you hear all this talk about a gram per pound 00:24:16.369 --> 00:24:19.170 body weight the overwhelming majority of people 00:24:19.170 --> 00:24:20.730 if they just get to that 1 .6 they're going to 00:24:20.730 --> 00:24:23.369 get loads of benefit but it's much more repeatable 00:24:23.369 --> 00:24:26.470 over time you know certainly if you have really 00:24:26.470 --> 00:24:28.970 pronounced body composition goals you can go 00:24:28.970 --> 00:24:31.980 up to a gram per pound if you struggle with cravings 00:24:31.980 --> 00:24:34.259 and an appetite you know you can you can bump 00:24:34.259 --> 00:24:38.220 that up but for me keeping people and these are 00:24:38.220 --> 00:24:40.200 the first two things i try to automate because 00:24:40.200 --> 00:24:41.759 there's not much in nutrition you can automate 00:24:41.759 --> 00:24:45.359 is meal frequency and the protein intake you 00:24:45.359 --> 00:24:47.059 can think of that like serving as the foundation 00:24:47.059 --> 00:24:48.619 of the house because whether you want to get 00:24:48.619 --> 00:24:51.720 bigger or or leaner all we need to do then is 00:24:51.720 --> 00:24:54.420 turn the dials on the energy in the diet right 00:24:54.420 --> 00:24:57.359 but if the challenge for a lot of shift workers 00:24:57.359 --> 00:25:00.740 is that if the meals are irregular And the fueling 00:25:00.740 --> 00:25:02.700 gets irregular, as in some meals have loads of 00:25:02.700 --> 00:25:04.819 fuel and other meals have little fuel or you're 00:25:04.819 --> 00:25:07.180 missing meals. That's a little tougher on the 00:25:07.180 --> 00:25:09.880 brain and the nervous system in terms of, you 00:25:09.880 --> 00:25:12.319 know, the body's going to kind of want more or 00:25:12.319 --> 00:25:14.160 the cravings will be more pronounced. And of 00:25:14.160 --> 00:25:16.279 course, when your sleep's interrupted and you 00:25:16.279 --> 00:25:18.220 have these very, very long days or physical days, 00:25:18.240 --> 00:25:23.640 that all connects. But certainly, yeah, protein's 00:25:23.640 --> 00:25:27.779 a key pillar along with meal frequency. to how 00:25:27.779 --> 00:25:29.880 you set this up. We don't need to go nearly as 00:25:29.880 --> 00:25:32.180 high as the bodybuilders did back in the day, 00:25:32.259 --> 00:25:35.180 but they were certainly onto something. And if 00:25:35.180 --> 00:25:37.259 you can think your whole body is, if you're a 00:25:37.259 --> 00:25:40.039 house, protein's the bricks, right? So it's not 00:25:40.039 --> 00:25:42.019 just muscle, it's immunity, skin, hair, nails, 00:25:42.220 --> 00:25:44.359 hormones, everything. So we definitely want to 00:25:44.359 --> 00:25:45.579 make sure we're getting a sufficient amount. 00:25:47.049 --> 00:25:50.069 I remember back in my sports science days, them 00:25:50.069 --> 00:25:51.970 talking about there was only so much you could 00:25:51.970 --> 00:25:54.869 absorb. So there's only so much to kind of intake 00:25:54.869 --> 00:25:57.789 on a single meal. What's the science around that 00:25:57.789 --> 00:26:01.269 these days? Yeah, we can absorb loads. I mean, 00:26:01.289 --> 00:26:03.549 it doesn't make much sense from an evolutionary 00:26:03.549 --> 00:26:05.869 perspective to think that we'd be looking for 00:26:05.869 --> 00:26:08.690 food for, you know, days or weeks. And all of 00:26:08.690 --> 00:26:10.009 a sudden you found something like, oh, you can 00:26:10.009 --> 00:26:12.769 only absorb this much. Sorry, we wouldn't have 00:26:12.769 --> 00:26:16.140 made it very long. And so there's. There's upper 00:26:16.140 --> 00:26:18.160 plateaus in terms of the effect or benefit on 00:26:18.160 --> 00:26:20.680 muscle protein synthesis, but then there's also 00:26:20.680 --> 00:26:23.059 an effect on limiting muscle protein breakdown. 00:26:23.420 --> 00:26:26.480 And so you can get to larger boluses and have 00:26:26.480 --> 00:26:29.220 a benefit. I think from a practical perspective 00:26:29.220 --> 00:26:33.220 in everybody's daily life, breakfast is the meal 00:26:33.220 --> 00:26:34.839 of the day that we consume the least amount of 00:26:34.839 --> 00:26:37.819 protein, right? Most people, even if you're having 00:26:37.819 --> 00:26:40.039 three eggs in the morning, that's 18 grams of 00:26:40.039 --> 00:26:43.019 protein. But the key amino acid here is leucine. 00:26:43.440 --> 00:26:45.519 That's the one that triggers muscle protein synthesis. 00:26:45.700 --> 00:26:47.700 And you can think of it more like a dimmer switch 00:26:47.700 --> 00:26:51.460 than a light switch. So 1 .8 grams of leucine, 00:26:51.480 --> 00:26:54.299 that key amino acid, isn't enough for a man to 00:26:54.299 --> 00:26:56.180 be able to really maximize muscle protein synthesis. 00:26:56.400 --> 00:26:58.000 And if you're bigger or you're older, you need 00:26:58.000 --> 00:27:01.920 more as well. And so that's where having a supplement 00:27:01.920 --> 00:27:05.420 or adding a fourth egg. Some people don't want 00:27:05.420 --> 00:27:09.460 to do that for various reasons. But that's where 00:27:09.460 --> 00:27:11.859 adding additional amino acids can be really beneficial. 00:27:12.440 --> 00:27:14.640 right because it gets you it maximizes that effect 00:27:14.640 --> 00:27:17.059 and that really sets you up for the day because 00:27:17.059 --> 00:27:21.940 if you if you don't have a good first meal and 00:27:21.940 --> 00:27:23.500 you know we can talk about fasting if you want 00:27:23.500 --> 00:27:24.920 to go down that road but if you struggle with 00:27:24.920 --> 00:27:26.980 with grabbing stuff on the go with a really high 00:27:26.980 --> 00:27:30.579 sugar or quickly absorbed meal in that sense 00:27:30.579 --> 00:27:32.920 big bolus of energy you're going to have these 00:27:32.920 --> 00:27:35.980 real ups and downs of energy and that's tough 00:27:35.980 --> 00:27:38.549 when you got to be on point a lot of the day 00:27:38.549 --> 00:27:40.130 or if you're a shift worker and you just never 00:27:40.130 --> 00:27:41.569 know when you're going to need to really be on 00:27:41.569 --> 00:27:44.069 point because you get you know those lows can 00:27:44.069 --> 00:27:48.269 be pretty low roll bringing you in for a second 00:27:48.269 --> 00:27:53.170 again sure the kind of um multi -decade lens 00:27:53.170 --> 00:27:55.750 that you have in this space as well what has 00:27:55.750 --> 00:27:58.289 been the shift as far as your philosophies on 00:27:58.289 --> 00:28:00.390 nutrition versus maybe what you believe when 00:28:00.390 --> 00:28:04.349 you were young You know, it's interesting. We 00:28:04.349 --> 00:28:06.529 talk about the standard all the time, James, 00:28:06.609 --> 00:28:08.750 in a tactless space, right? What is the standard 00:28:08.750 --> 00:28:12.029 of the department? What is the standard of the 00:28:12.029 --> 00:28:14.890 station? What's the standard of the team? And 00:28:14.890 --> 00:28:16.589 I find that a lot of people now are talking about 00:28:16.589 --> 00:28:18.430 how the standard has been lowered, right? So 00:28:18.430 --> 00:28:19.890 we've lowered the standard to make sure that 00:28:19.890 --> 00:28:22.130 everybody can fit the bar. In order to raise 00:28:22.130 --> 00:28:25.269 the standard, we talked about initially, even 00:28:25.269 --> 00:28:28.490 before nutrition, is how do we get people to 00:28:28.490 --> 00:28:31.029 engage in this whole fitness journey, right, 00:28:31.069 --> 00:28:33.440 to stay fit? to stay fit, the retention of it. 00:28:33.720 --> 00:28:36.000 It was really about finding that purpose. We 00:28:36.000 --> 00:28:38.240 need to make sure guys started or went into, 00:28:38.339 --> 00:28:40.380 became a firefighter, became a law enforcement 00:28:40.380 --> 00:28:42.700 officer, went into the military for a reason. 00:28:42.720 --> 00:28:45.740 They had a purpose for it. And that's how we 00:28:45.740 --> 00:28:47.980 achieve the discipline that's required in order 00:28:47.980 --> 00:28:49.880 to get that consistency. But I think lots of 00:28:49.880 --> 00:28:52.740 times what happens is guys lose sight of it because 00:28:52.740 --> 00:28:57.799 of injuries, because of aspects of their, of 00:28:57.799 --> 00:29:00.200 the job and the training that kind of fall short. 00:29:00.619 --> 00:29:03.430 And I think, We started to dissect and deconstruct 00:29:03.430 --> 00:29:05.109 why that is. A lot of people would look, you 00:29:05.109 --> 00:29:06.549 know, it's all about the training. Training is 00:29:06.549 --> 00:29:09.450 one element of it. It's one pillar of it. But 00:29:09.450 --> 00:29:12.309 predominantly, it was always about nutrition 00:29:12.309 --> 00:29:14.430 and supplementation. The guys weren't eating 00:29:14.430 --> 00:29:16.069 correctly. Of course, there's a variety of different 00:29:16.069 --> 00:29:18.390 things that go into it because there's aspects 00:29:18.390 --> 00:29:22.130 of sleep, aspects of recovery, et cetera. But 00:29:22.130 --> 00:29:24.789 I'm finding a lot of the guys from nutrition, 00:29:25.089 --> 00:29:27.609 you know, they were so much about protein. Everyone's 00:29:27.609 --> 00:29:29.569 like protein, protein, protein. It's important. 00:29:30.599 --> 00:29:32.779 But I think there were so many other supplements 00:29:32.779 --> 00:29:34.740 and deficiencies that guys were finding in their 00:29:34.740 --> 00:29:38.599 everyday nutritional plans that they're trying 00:29:38.599 --> 00:29:40.140 to figure out how to supplement. And a lot of 00:29:40.140 --> 00:29:42.859 within the tactical space, as you can speak on, 00:29:42.920 --> 00:29:45.259 James, and we both know, we're always looking, 00:29:45.299 --> 00:29:47.240 oh, this is a new supplement we can take. This 00:29:47.240 --> 00:29:48.859 is a new thing we're going to take. So inevitably, 00:29:49.039 --> 00:29:53.380 these guys are going to have like just a. kind 00:29:53.380 --> 00:29:55.960 of a whole cabinet full of pills and they don't 00:29:55.960 --> 00:29:57.920 know what to take. So it's kind of like, I tried 00:29:57.920 --> 00:30:00.119 this, this worked for a while, falls off. I'll 00:30:00.119 --> 00:30:02.759 try this, this falls off. Like they keep going 00:30:02.759 --> 00:30:06.660 on and on. And so for me, it's now, you know, 00:30:06.839 --> 00:30:08.700 we will talk, we'll start talking about ProBio, 00:30:08.799 --> 00:30:11.099 which is a company that I came on board with, 00:30:11.099 --> 00:30:13.700 with Bubz on, but trying to find ways to be more 00:30:13.700 --> 00:30:15.779 efficient with the guys, because we have to be 00:30:15.779 --> 00:30:17.799 realistic, whether it be with the training process, 00:30:17.960 --> 00:30:20.519 whether it be with nutrition, we have to be realistic. 00:30:20.640 --> 00:30:23.519 You know, you can't take a whole bowl full of 00:30:23.519 --> 00:30:26.140 pills we can't guys can't train on the job for 00:30:26.140 --> 00:30:29.099 two hours it's just impossible so how do we build 00:30:29.099 --> 00:30:32.200 consistency so that's all about shorter consistent 00:30:32.200 --> 00:30:34.400 workouts not so focused on intensity but getting 00:30:34.400 --> 00:30:37.019 them moving again from a supplementation perspective 00:30:37.019 --> 00:30:39.799 it's all about hey what's the right balance i'll 00:30:39.799 --> 00:30:42.359 be hitting all the markers that we need and i 00:30:42.359 --> 00:30:44.420 think bubs can talk more specifically about all 00:30:44.420 --> 00:30:47.240 the things that are necessary and go into it 00:30:47.240 --> 00:30:49.720 but that's what i gravitated toward you know, 00:30:49.720 --> 00:30:52.680 things that we've created with Bubz and the ProBio 00:30:52.680 --> 00:30:55.579 team is just exciting. I think it's the new way 00:30:55.579 --> 00:30:59.220 to raise the standard within at least the tactical 00:30:59.220 --> 00:31:04.740 space, military, law enforcement, and fire. When 00:31:04.740 --> 00:31:06.119 you were talking about that, when I'm thinking 00:31:06.119 --> 00:31:09.339 about some of my supplement routine, the danger 00:31:09.339 --> 00:31:12.619 was an overlap because, you know, this one might 00:31:12.619 --> 00:31:14.200 have, you know, the thing that you're taking 00:31:14.200 --> 00:31:15.920 it for, but it might be some extra B vitamins. 00:31:16.039 --> 00:31:17.940 And then I've got a nootropic that's got extra 00:31:17.940 --> 00:31:20.140 B vitamins. And then I've got something else 00:31:20.140 --> 00:31:21.920 that's got extra B vitamins. And all of a sudden 00:31:21.920 --> 00:31:27.059 now you're bright yellow. It's so funny. It's 00:31:27.059 --> 00:31:29.480 so funny, James. You know about it, too. It goes 00:31:29.480 --> 00:31:31.579 into bro science, right? Bro science is like, 00:31:31.640 --> 00:31:34.450 listen, man. I'm taking this multivitamin and 00:31:34.450 --> 00:31:36.289 then I'm taking another one. And then there's 00:31:36.289 --> 00:31:37.750 third one's supposed to be awesome. Now I'm taking 00:31:37.750 --> 00:31:41.049 three multivitamins. They told me to take two 00:31:41.049 --> 00:31:42.589 creatine, but I'm a big guy. So I'm going to 00:31:42.589 --> 00:31:46.009 take six creatine serving. It's like bro science, 00:31:46.150 --> 00:31:49.349 right? The bro science starts to build. And it's 00:31:49.349 --> 00:31:52.190 always more is better. And I think what guys 00:31:52.190 --> 00:31:54.190 don't understand is you just be efficient with 00:31:54.190 --> 00:31:58.000 it. I find that that's why there's been so much 00:31:58.000 --> 00:32:00.440 excitement about things like ProBio because it's 00:32:00.440 --> 00:32:02.400 just like one scoop and you're good. Like, let's 00:32:02.400 --> 00:32:04.579 move on with it. And you can sustain that because 00:32:04.579 --> 00:32:07.619 what happens with even with my training and James, 00:32:07.700 --> 00:32:09.420 you know, you've gone through it. We've gone 00:32:09.420 --> 00:32:10.819 through it with all the guys. You know, at the 00:32:10.819 --> 00:32:12.539 academy, they're gung -ho. They're like, bro, 00:32:12.599 --> 00:32:15.400 bring it. Like, they'll train eight hours a day. 00:32:15.460 --> 00:32:17.119 These young kids are coming out and trying to 00:32:17.119 --> 00:32:19.599 get on the department. Five years in, now it's 00:32:19.599 --> 00:32:22.299 like, oh, we got, you know, we'll do a couple 00:32:22.299 --> 00:32:24.890 hours here and there. Dude, 10, 12, 15 years 00:32:24.890 --> 00:32:27.109 in, bro, you're chasing these guys. It's like 00:32:27.109 --> 00:32:28.529 they're running to the bathroom is pretty much 00:32:28.529 --> 00:32:31.250 the cardio. So you're kind of like, bro, like, 00:32:31.349 --> 00:32:36.210 let's figure out ways to get in very efficient, 00:32:36.329 --> 00:32:39.849 smart, thoughtful ways to get these guys moving 00:32:39.849 --> 00:32:41.970 specifically. So, I mean, even with the training 00:32:41.970 --> 00:32:44.490 protocols that I've been kind of outlaying for 00:32:44.490 --> 00:32:46.529 a lot of the departments, it's much more about 00:32:46.529 --> 00:32:50.069 what do we focus on, you know, getting joint 00:32:50.069 --> 00:32:52.839 stabilization, focusing on mobility. you know, 00:32:52.839 --> 00:32:54.680 aspects, a lot of body weight movements to kind 00:32:54.680 --> 00:32:56.380 of get these guys doing it on a daily basis because 00:32:56.380 --> 00:32:58.960 they can't be smashed going right back onto a 00:32:58.960 --> 00:33:00.480 call. You know, it's great. It's like these guys 00:33:00.480 --> 00:33:03.079 think that for an athlete, you have practice, 00:33:03.160 --> 00:33:05.099 you're preparing for a game. After the game, 00:33:05.160 --> 00:33:07.660 you go home, you recover. These guys are on shifts, 00:33:07.759 --> 00:33:09.920 you know, sometimes for four hours, four days. 00:33:10.430 --> 00:33:13.089 four days in a row. And you can't be that sore. 00:33:13.210 --> 00:33:14.970 So there's a lot of other aspects you have to 00:33:14.970 --> 00:33:17.470 think about. But really, a lot of guys that are 00:33:17.470 --> 00:33:19.589 recovering, they look into what's your supplement 00:33:19.589 --> 00:33:21.690 protocol like? What's your nutrition like? What's 00:33:21.690 --> 00:33:24.289 your sleep like? And so those are ways that I've 00:33:24.289 --> 00:33:26.210 been focused on trying to kind of, you know, 00:33:26.210 --> 00:33:30.109 to try to help and supplement and support in 00:33:30.109 --> 00:33:33.069 every way I can. Well, Bubz, you talked about 00:33:33.069 --> 00:33:35.109 fasting for a split second. Let's just kind of 00:33:35.109 --> 00:33:36.980 open that because there are You know, there are 00:33:36.980 --> 00:33:39.339 so many different philosophies now, so many different 00:33:39.339 --> 00:33:42.200 trains of thought. Some camps believe that their 00:33:42.200 --> 00:33:44.400 way is the only way that every human should eat, 00:33:44.480 --> 00:33:46.980 which we're on a big round planet that's flying 00:33:46.980 --> 00:33:48.539 through the universe. I'm pretty sure that's 00:33:48.539 --> 00:33:52.859 not the case. So talk to me about fasting. And 00:33:52.859 --> 00:33:54.839 then if you want to highlight pros and cons of 00:33:54.839 --> 00:33:57.559 some of the most well -known eating philosophies 00:33:57.559 --> 00:34:01.779 as well. Yeah, I mean, everything's a tool. Right. 00:34:01.839 --> 00:34:04.359 And your job as a practitioner is to like a caddy 00:34:04.359 --> 00:34:06.299 in golf. You know, you got 14 clubs in the bag. 00:34:06.619 --> 00:34:08.539 All right. What shot do you have to hit? OK, 00:34:08.639 --> 00:34:10.579 here are your options. Here's the one, two and 00:34:10.579 --> 00:34:14.260 three. And I think the disservice that we've 00:34:14.260 --> 00:34:16.500 done to the general public, especially with media, 00:34:16.579 --> 00:34:18.559 is we're constantly chasing this new thing or 00:34:18.559 --> 00:34:21.719 the pumping things up and then chasing that thing. 00:34:21.820 --> 00:34:23.280 And then all of a sudden we find out, well, actually, 00:34:23.320 --> 00:34:24.579 that wasn't as good as we thought. But check 00:34:24.579 --> 00:34:26.239 out this new thing. And it always goes in the 00:34:26.239 --> 00:34:29.710 same cycle. Right. And so if people can understand 00:34:29.710 --> 00:34:31.670 a bit more of how to use the tools, it's great 00:34:31.670 --> 00:34:35.269 because then they can block out the noise. You 00:34:35.269 --> 00:34:37.150 know, expression we use is no time for noise, 00:34:37.250 --> 00:34:39.849 right? You're busy. You got things to do. We 00:34:39.849 --> 00:34:41.909 can't be bogged down with making all these decisions. 00:34:41.989 --> 00:34:44.849 And when it comes to things like fasting can 00:34:44.849 --> 00:34:47.349 be super effective. I mean, the original research, 00:34:47.409 --> 00:34:49.929 which showed a lot of weight loss, didn't actually 00:34:49.929 --> 00:34:53.969 do any DEXA scans for body composition. So afterwards 00:34:53.969 --> 00:34:55.489 we realized they were losing a lot of muscle. 00:34:56.219 --> 00:34:59.920 And so this is where, you know, the best approach 00:34:59.920 --> 00:35:02.900 for an individual or a key take home might be 00:35:02.900 --> 00:35:04.579 that you can still eat protein in the morning 00:35:04.579 --> 00:35:06.420 and it doesn't interfere with any of the beneficial 00:35:06.420 --> 00:35:09.480 effects of fasting. Or if you want to do more 00:35:09.480 --> 00:35:11.300 of an intermittent fasting style where you start 00:35:11.300 --> 00:35:14.539 eating at 11 or 12, you still try to hit your 00:35:14.539 --> 00:35:17.699 daily dose for protein, right? So if you're having 00:35:17.699 --> 00:35:20.619 three or four meals between 12 and four, getting 00:35:20.619 --> 00:35:23.349 that 30 to 40 grams per meal. you know, trying 00:35:23.349 --> 00:35:25.429 to hit that dose. So maybe it's a lunch and a 00:35:25.429 --> 00:35:29.530 shake and a dinner is really beneficial. Now 00:35:29.530 --> 00:35:32.710 you can do longer fasts. The challenge becomes 00:35:32.710 --> 00:35:36.650 what you're being asked to do, like to what Raquel 00:35:36.650 --> 00:35:38.289 was saying. Like if you're in a place where you're 00:35:38.289 --> 00:35:40.230 going to always be doing really high outputs, 00:35:40.530 --> 00:35:43.949 your daily outputs are high, your daily, you 00:35:43.949 --> 00:35:46.670 know, need just the amount of steps you take 00:35:46.670 --> 00:35:49.480 in a day are already high. It's really difficult 00:35:49.480 --> 00:35:51.800 to do extended fasts and still be able to then 00:35:51.800 --> 00:35:53.820 run up 30 flights of stairs when your glycogen 00:35:53.820 --> 00:35:56.860 levels are depleted. And so one of the things 00:35:56.860 --> 00:36:00.739 listeners can think about is that when you sleep 00:36:00.739 --> 00:36:03.739 at night, your liver and your muscle have glycogen. 00:36:03.739 --> 00:36:06.420 They have carbohydrate stores. And so when you 00:36:06.420 --> 00:36:08.219 go to sleep at night, your liver basically drains 00:36:08.219 --> 00:36:10.820 itself of all those carbohydrate stores. And 00:36:10.820 --> 00:36:12.960 that's a signal for the brain then to upregulate 00:36:12.960 --> 00:36:16.360 fat oxidation. So that's why if you train in 00:36:16.360 --> 00:36:18.659 the morning, you're going to burn more. fat and 00:36:18.659 --> 00:36:21.639 more what we call intramuscular fat right so 00:36:21.639 --> 00:36:23.119 the fat in the muscle is going to get burned 00:36:23.119 --> 00:36:24.980 more which if you're struggling with weight gain 00:36:24.980 --> 00:36:28.199 is amazing right because that's a powerful influencer 00:36:28.199 --> 00:36:31.739 to improve your insulin levels right and so for 00:36:31.739 --> 00:36:34.059 that individual getting up in the morning and 00:36:34.059 --> 00:36:36.179 doing some lifting in a fast state might be a 00:36:36.179 --> 00:36:39.039 great option if i'm working with somebody who's 00:36:39.039 --> 00:36:42.099 leaner and has really high outputs that same 00:36:42.099 --> 00:36:44.760 strategy might not be a really good choice you 00:36:44.760 --> 00:36:47.989 know and so i think The beauty of fasting is 00:36:47.989 --> 00:36:50.730 it makes things simple, right? Don't eat anything, 00:36:50.889 --> 00:36:53.929 you know, drink a coffee and your whole morning's 00:36:53.929 --> 00:36:56.710 open, right? So it's easy to apply, which is 00:36:56.710 --> 00:36:59.409 great because that's one of the things that goes 00:36:59.409 --> 00:37:02.449 missed even in pro sport of like, people have 00:37:02.449 --> 00:37:05.210 so many things to do in a day. You can't give 00:37:05.210 --> 00:37:07.730 them a 48 point plan to how to go to bed, right? 00:37:07.849 --> 00:37:09.230 It's like, it's not going to work. We need to 00:37:09.230 --> 00:37:14.030 make things efficient, effective, you know, evidence 00:37:14.030 --> 00:37:16.300 -based. And the nice part then is if you give 00:37:16.300 --> 00:37:19.519 somebody, and this is what I learned, you know, 00:37:19.519 --> 00:37:22.199 throughout my practice, going back 10 years is 00:37:22.199 --> 00:37:24.659 like, if I can get someone to do something small 00:37:24.659 --> 00:37:28.519 and they can see a really tangible benefit, especially 00:37:28.519 --> 00:37:30.059 when we deal with things like weight loss or 00:37:30.059 --> 00:37:31.519 blood sugars or blood pressure, where people 00:37:31.519 --> 00:37:33.360 are kind of used to losing, right? Like they're 00:37:33.360 --> 00:37:35.800 used to doing so much and struggling with very 00:37:35.800 --> 00:37:38.320 little return on investment. If you can flip 00:37:38.320 --> 00:37:40.340 that script and get them doing something small 00:37:40.340 --> 00:37:42.789 and actually feeling a big benefit. all of a 00:37:42.789 --> 00:37:44.329 sudden we get a lot more internal motivation, 00:37:44.570 --> 00:37:46.949 right? You get the athlete or the client saying, 00:37:47.070 --> 00:37:50.110 hey, what's next, you know? And that was one 00:37:50.110 --> 00:37:51.530 of the big things of even just giving people 00:37:51.530 --> 00:37:53.869 one thing to do or two things to do, right? Not 00:37:53.869 --> 00:37:56.489 12 things to do because let them do it, do it 00:37:56.489 --> 00:37:58.829 well, repeat it, and then we'll give you the 00:37:58.829 --> 00:38:02.210 next piece. Hey, Bob, quick question for me. 00:38:02.289 --> 00:38:04.010 You know, dealing with someone, I get this question 00:38:04.010 --> 00:38:08.150 a lot. I think, James, you do as well. From general 00:38:08.150 --> 00:38:11.800 population and athletes in general, You know, 00:38:11.820 --> 00:38:14.219 you kind of like, hey, get to bed early, make 00:38:14.219 --> 00:38:16.119 sure you're getting your eight hours of sleep, 00:38:16.380 --> 00:38:18.840 nine hours of sleep, recover, wake up early, 00:38:18.920 --> 00:38:21.000 do these things. And just specifically within 00:38:21.000 --> 00:38:23.400 the fire community, it's so challenging to do 00:38:23.400 --> 00:38:25.199 that when they're at the station because, you 00:38:25.199 --> 00:38:26.639 know, their circadian rhythms are all disrupted. 00:38:26.679 --> 00:38:28.539 They're like, hey, listen, I got, let me crash 00:38:28.539 --> 00:38:31.260 out, rack out, get two hours here, wake up. You're 00:38:31.260 --> 00:38:32.900 going to have to go without sleep. Then you back 00:38:32.900 --> 00:38:34.840 up and sleep. So they're all over the place. 00:38:35.159 --> 00:38:37.900 And we always talk about the hormone disruption. 00:38:38.599 --> 00:38:40.539 But from a supplementation perspective, like 00:38:40.539 --> 00:38:42.300 what should they be taking? Like a lot of guys 00:38:42.300 --> 00:38:44.440 like prior to going to sleep, like they don't 00:38:44.440 --> 00:38:45.900 want to take magnesium because they got to be 00:38:45.900 --> 00:38:47.219 ready to like they're like, what is that going 00:38:47.219 --> 00:38:49.159 to put me in a deeper sleep? I can't be in a 00:38:49.159 --> 00:38:51.860 deep sleep when I'm on shift because then I got 00:38:51.860 --> 00:38:54.480 to be up and be sharp and be ready to go. What 00:38:54.480 --> 00:38:56.800 do you recommend from the standpoint of timing 00:38:56.800 --> 00:38:59.300 for a lot of these guys when it comes to when 00:38:59.300 --> 00:39:01.820 to take what supplements, what nutrients are 00:39:01.820 --> 00:39:04.579 helpful to get sleep and maybe a short little 00:39:04.579 --> 00:39:06.579 burst? Because that's more realistic for a lot 00:39:06.579 --> 00:39:09.210 of the guys, because I think. James, you can 00:39:09.210 --> 00:39:11.969 lean in on this too. A lot of the recommendations 00:39:11.969 --> 00:39:14.730 that we get off of nutritional support are people 00:39:14.730 --> 00:39:17.510 that work nine to five jobs, sleep at this time, 00:39:17.630 --> 00:39:20.230 wake up at this time. So guys are like, that 00:39:20.230 --> 00:39:24.070 doesn't help me. And inherently, when they don't 00:39:24.070 --> 00:39:27.210 do it because they don't want deep sleep because 00:39:27.210 --> 00:39:29.349 they go, I can't get deep sleep. I need restful 00:39:29.349 --> 00:39:31.469 sleep. I need to be enough that I can then go 00:39:31.469 --> 00:39:33.710 and do my job. So what do you recommend there, 00:39:33.750 --> 00:39:36.599 brother? Yeah, there's a lot to unpack there. 00:39:36.639 --> 00:39:38.780 I think the first thing is if you're doing night 00:39:38.780 --> 00:39:42.559 shifts and then you're having to get up, you're 00:39:42.559 --> 00:39:43.880 having to turn it around pretty quick in the 00:39:43.880 --> 00:39:46.739 morning. We've got some pretty good data. This 00:39:46.739 --> 00:39:49.639 comes out of the UK Bath University, where if 00:39:49.639 --> 00:39:51.619 you had a really short night's sleep and then 00:39:51.619 --> 00:39:53.019 you wake up in the morning and the first thing 00:39:53.019 --> 00:39:55.539 you do is go for caffeine and coffee, you get 00:39:55.539 --> 00:39:57.539 a really pronounced blood sugar response that 00:39:57.539 --> 00:39:59.320 leads into all the way through the morning in 00:39:59.320 --> 00:40:01.500 the middle of the day. So if you need to perform, 00:40:01.719 --> 00:40:04.289 by all means, go for it. But if you had a really 00:40:04.289 --> 00:40:05.750 short sleep, you're getting up in the morning 00:40:05.750 --> 00:40:07.510 and you can kind of ease into your day a little 00:40:07.510 --> 00:40:09.570 bit. I would try to delay that coffee to when 00:40:09.570 --> 00:40:11.750 you're actually having a meal. So don't give 00:40:11.750 --> 00:40:15.309 that jolt right away. If we come back to what 00:40:15.309 --> 00:40:16.730 you're suggesting, which is maybe these little 00:40:16.730 --> 00:40:18.809 naps in the day and how to be able to not be 00:40:18.809 --> 00:40:23.469 too, you know, not wake up in the deeper part 00:40:23.469 --> 00:40:26.750 of your sleep. Keeping the naps shorter is key, 00:40:26.889 --> 00:40:28.889 right? Like 30 minutes. So just putting some 00:40:28.889 --> 00:40:32.099 music on, put something over the eyes. You're 00:40:32.099 --> 00:40:35.219 going to be getting into that alpha brainwave 00:40:35.219 --> 00:40:36.900 activity, kind of recharging a little bit rather 00:40:36.900 --> 00:40:38.659 than just being in that kind of stress go, go, 00:40:38.699 --> 00:40:41.380 go mode. And from a nutrient standpoint, I mean, 00:40:41.400 --> 00:40:43.559 this is magnesium. All the B vitamins play a 00:40:43.559 --> 00:40:45.539 huge role, right? Like the higher your stress 00:40:45.539 --> 00:40:48.940 levels, the more magnesium. Magnesium makes ATP. 00:40:49.099 --> 00:40:50.860 That's the energy currency of the whole body, 00:40:50.900 --> 00:40:54.440 right? And, you know, stress will do it. Caffeine, 00:40:54.440 --> 00:40:56.360 alcohol will increase our needs, right? Deplete 00:40:56.360 --> 00:40:58.579 levels. If you're smoking things like marijuana, 00:40:58.739 --> 00:41:02.110 that'll also increase the demands. guys on medications 00:41:02.110 --> 00:41:04.349 if you're on blood pressure meds or heartburn 00:41:04.349 --> 00:41:07.349 meds then that increases demand so that's a key 00:41:07.349 --> 00:41:10.110 one and then you know things like folate a b 00:41:10.110 --> 00:41:11.989 vitamin really key for energy if you're not eating 00:41:11.989 --> 00:41:14.550 your greens you know you're going to struggle 00:41:14.550 --> 00:41:17.360 with having sufficient levels And B12 is key 00:41:17.360 --> 00:41:19.199 as well, but typically guys need enough protein. 00:41:19.300 --> 00:41:21.559 So you get B12 and all the animal protein, which 00:41:21.559 --> 00:41:23.840 will get covered. And certainly there'll be, 00:41:23.920 --> 00:41:26.000 you know, female firefighters listening and they're 00:41:26.000 --> 00:41:27.639 much better on the greens front, but those are 00:41:27.639 --> 00:41:29.780 key ones. And that's where making sure you're 00:41:29.780 --> 00:41:33.000 getting those in and, you know, getting enough 00:41:33.000 --> 00:41:34.780 carbohydrate, which we can almost come back to 00:41:34.780 --> 00:41:37.079 your earlier comment about bodybuilders, James, 00:41:37.119 --> 00:41:40.260 like now we've got data to show where the amount 00:41:40.260 --> 00:41:43.159 of grams per kilogram that they take if they're 00:41:43.159 --> 00:41:45.239 a regular bodybuilder versus the elite and the 00:41:45.239 --> 00:41:49.030 best. you know three to five grams per kilo so 00:41:49.030 --> 00:41:50.809 we just have a better understanding and so if 00:41:50.809 --> 00:41:53.289 you are somebody that's you know fitter and leaner 00:41:53.289 --> 00:41:55.650 sprinkling in those carbohydrates throughout 00:41:55.650 --> 00:41:57.170 the day is gonna be pretty big to be able to 00:41:57.170 --> 00:42:00.869 keep up your outputs but again that same strategy 00:42:00.869 --> 00:42:02.710 for a guy that's got to lose 30 pounds and is 00:42:02.710 --> 00:42:04.150 really struggling we might have we're gonna have 00:42:04.150 --> 00:42:05.610 a different approach there because we want to 00:42:05.610 --> 00:42:07.769 help that individual use more of their own fuel 00:42:07.769 --> 00:42:10.630 right because even if you're 10 body fat like 00:42:10.630 --> 00:42:13.670 you've got 30 000 calories of energy at that 00:42:13.670 --> 00:42:17.000 leanness right so somebody who's got 25 body 00:42:17.000 --> 00:42:19.579 fat they've got all the energy they need on them 00:42:19.579 --> 00:42:21.659 we've just got to help them be better at using 00:42:21.659 --> 00:42:23.880 it and that's when we can talk about the types 00:42:23.880 --> 00:42:26.559 of exercise or how we might time nutrition or 00:42:26.559 --> 00:42:28.679 reductions in carbohydrates all that good stuff 00:42:28.679 --> 00:42:33.760 well is that also for is that also for gut health 00:42:33.760 --> 00:42:35.780 as well bubs like you know because i think a 00:42:35.780 --> 00:42:37.940 lot of the guys see one of the struggles as you 00:42:37.940 --> 00:42:40.239 know james we again just leaning on james just 00:42:40.239 --> 00:42:43.320 because of um you know our our relationship with 00:42:43.320 --> 00:42:45.820 the fire community is guys go in and go, listen, 00:42:45.880 --> 00:42:47.420 because of my sleep disruption, I haven't had 00:42:47.420 --> 00:42:49.139 a chance to eat. It's, you know, I have sporadic 00:42:49.139 --> 00:42:51.900 meals throughout the day. So then my gut health 00:42:51.900 --> 00:42:54.679 is up. Like my, my stomach's upset. I'm not regular. 00:42:55.099 --> 00:42:57.519 All these things are happening. Is there certain 00:42:57.519 --> 00:43:00.099 like in what supplements are, are really helpful 00:43:00.099 --> 00:43:02.679 to kind of help guys stay regular when they have 00:43:02.679 --> 00:43:05.900 a high stress, high stress, high stress job with 00:43:05.900 --> 00:43:08.159 not, you know, kind of regular sleep patterns, 00:43:08.199 --> 00:43:10.559 that kind of a thing. Yeah, I think one of the 00:43:10.559 --> 00:43:12.099 great things from a food perspective to start 00:43:12.099 --> 00:43:14.179 with would be things like yogurt, right? We take 00:43:14.179 --> 00:43:17.920 probiotics, but really they're much better taken 00:43:17.920 --> 00:43:20.900 up and have a much better effect when they're 00:43:20.900 --> 00:43:23.260 taken in from foods, right? So having yogurt, 00:43:23.420 --> 00:43:26.619 fermented foods in the diet is massive, right? 00:43:26.699 --> 00:43:28.619 If you're acutely sick, a probiotic helps with, 00:43:28.679 --> 00:43:30.639 you know, duration, severity of illness, but 00:43:30.639 --> 00:43:34.940 otherwise yogurt's great or kefir. From a supplement 00:43:34.940 --> 00:43:37.000 standpoint, this is where prebiotics are a really 00:43:37.000 --> 00:43:39.139 big win because the prebiotics is the food for 00:43:39.139 --> 00:43:41.440 all the bacteria in your gut. Right. And so if 00:43:41.440 --> 00:43:43.139 we can just like seeding a garden, if we can 00:43:43.139 --> 00:43:44.920 get more prebiotics, which is typically coming 00:43:44.920 --> 00:43:46.719 in from a lot of the indigestible fibers from 00:43:46.719 --> 00:43:48.260 all the fruits and veggies that we all should 00:43:48.260 --> 00:43:50.820 be eating, but sometimes, you know, don't get 00:43:50.820 --> 00:43:53.119 enough of, or if you're in a really, you know, 00:43:53.139 --> 00:43:54.940 in sport, we call it compressed schedule where 00:43:54.940 --> 00:43:56.420 you get all these games with not a lot of rest 00:43:56.420 --> 00:44:00.239 days. tactical or firefighting you guys are on 00:44:00.239 --> 00:44:01.800 compressed schedules all the time right because 00:44:01.800 --> 00:44:04.219 you're with these with these windows and so having 00:44:04.219 --> 00:44:06.340 something that supports like a prebiotic is nice 00:44:06.340 --> 00:44:09.699 because it helps on the just keeping you regular 00:44:09.699 --> 00:44:12.840 front preventing bloating and discomfort it helps 00:44:12.840 --> 00:44:15.360 on the immune front right so supporting immune 00:44:15.360 --> 00:44:17.260 function to prevent colds and flus and then when 00:44:17.260 --> 00:44:19.760 we talk about inflammation it helps to build 00:44:19.760 --> 00:44:21.920 up things like butyrate these short chain fatty 00:44:21.920 --> 00:44:23.559 acids in the gut that are doing all this nice 00:44:23.559 --> 00:44:25.739 signaling and helping to keep us you know keep 00:44:25.739 --> 00:44:28.480 our levels of inflammation down so That's a pretty 00:44:28.480 --> 00:44:30.719 nice one -two combination of trying to get your 00:44:30.719 --> 00:44:33.320 probiotics from your food and then that supplemental 00:44:33.320 --> 00:44:39.699 prebiotic is a good place to start. Nice. Will 00:44:39.699 --> 00:44:42.039 you mention... Hey, James. No, go for it. No, 00:44:42.039 --> 00:44:45.480 I was just going to ask. We were talking about 00:44:45.480 --> 00:44:47.659 fasting because I was joking. I was going to 00:44:47.659 --> 00:44:50.860 say, do you fast, James? It's weird. I've always 00:44:50.860 --> 00:44:54.920 been very in tune with my body. There's mornings 00:44:54.920 --> 00:44:57.900 where I'm just craving for... toast first thing 00:44:57.900 --> 00:45:00.659 and there's times where i'll go do a workout 00:45:00.659 --> 00:45:02.360 in the morning and then come back and eat and 00:45:02.360 --> 00:45:06.280 so it's very kind of intuitive but it's not so 00:45:06.280 --> 00:45:08.539 much fasting and i'd be curious to get your perspective 00:45:08.539 --> 00:45:10.440 on this because i've never really heard anyone 00:45:10.440 --> 00:45:13.889 discuss it my philosophy is less about, well, 00:45:13.909 --> 00:45:16.090 let me not ingest any carbs and let me try and 00:45:16.090 --> 00:45:18.349 stay in ketosis, but more about, well, let me 00:45:18.349 --> 00:45:20.210 just not put anything that my digestive system 00:45:20.210 --> 00:45:23.909 has to really process. So if I have a cup of 00:45:23.909 --> 00:45:26.510 coffee, if I had a shake, whatever it is, it's 00:45:26.510 --> 00:45:30.769 still in the liquid form. So what is your stance 00:45:30.769 --> 00:45:32.429 on that? Because, I mean, when we think of fasting, 00:45:32.969 --> 00:45:35.090 we're thinking about ketosis specifically and 00:45:35.090 --> 00:45:38.110 not ingesting any carbohydrates. What if someone 00:45:38.110 --> 00:45:42.280 has fluids? you know as the first thing in the 00:45:42.280 --> 00:45:45.179 morning and then delays the the time before they 00:45:45.179 --> 00:45:48.480 put an actual um solid food in their stomach 00:45:48.480 --> 00:45:52.559 does that that have an impact at all yeah it's 00:45:52.559 --> 00:45:54.059 great question this is where you get back to 00:45:54.059 --> 00:45:56.360 really trying to reinforce physiology of things 00:45:56.360 --> 00:45:58.539 to help people understand and i think one of 00:45:58.539 --> 00:46:01.519 the best aha moments people can have when they 00:46:01.519 --> 00:46:04.139 fast is how well or not well they deal with it 00:46:04.730 --> 00:46:06.469 right because again if you just slept all night 00:46:06.469 --> 00:46:08.530 we talked about that liver glycogen all the carb 00:46:08.530 --> 00:46:11.030 stores in your liver are now down to zero you 00:46:11.030 --> 00:46:12.670 get up in the day you're moving around so you're 00:46:12.670 --> 00:46:14.570 using all the carbohydrate stores in your muscles 00:46:14.570 --> 00:46:16.769 but eventually at some point in the day you're 00:46:16.769 --> 00:46:18.469 going to burn through all those and so that that 00:46:18.469 --> 00:46:21.369 gas tank is down now too and so your body then 00:46:21.369 --> 00:46:23.369 needs to upregulate fat oxidation and that's 00:46:23.369 --> 00:46:26.210 like flipping a switch again in the body to be 00:46:26.210 --> 00:46:29.670 able to do that efficiently and if you're somebody 00:46:29.670 --> 00:46:32.869 who struggles on either side you could be somebody 00:46:32.869 --> 00:46:35.559 who's overweight you know high blood sugars etc 00:46:35.559 --> 00:46:39.019 you know central adiposity belly fat right and 00:46:39.019 --> 00:46:40.699 then you might really struggle with blood sugar 00:46:40.699 --> 00:46:43.199 ups and downs because the body is just not really 00:46:43.199 --> 00:46:46.079 good at doing that right and so that person might 00:46:46.079 --> 00:46:48.219 not want to do such a big fast to start with 00:46:48.219 --> 00:46:50.099 because it's it's a bit like getting them under 00:46:50.099 --> 00:46:52.119 the bar for a 400 pound deadlift right off the 00:46:52.119 --> 00:46:53.659 jump when it's like okay let's let's build them 00:46:53.659 --> 00:46:56.840 up a little bit here um so there's that side 00:46:56.840 --> 00:46:59.780 of it for the really fit people they might be 00:46:59.780 --> 00:47:02.769 so used to eating five six meals a day that they 00:47:02.769 --> 00:47:04.730 become so good at processing carbohydrate that 00:47:04.730 --> 00:47:06.730 they do start to sacrifice a bit on the fat oxidation 00:47:06.730 --> 00:47:09.409 side of being able to just use their own fuel 00:47:09.409 --> 00:47:12.010 reserve. So I think it's a good, you know, it's 00:47:12.010 --> 00:47:16.429 a great tool to use for real athletes or people 00:47:16.429 --> 00:47:18.449 that are really having to physically perform 00:47:18.449 --> 00:47:19.869 in the moment. It's probably better to do in 00:47:19.869 --> 00:47:21.789 like the off season or a different part or a 00:47:21.789 --> 00:47:27.010 low demand part of your week or month. But I 00:47:27.010 --> 00:47:29.230 like that idea, you know, being able to just 00:47:29.230 --> 00:47:31.889 put liquids in is nice. It does give the digestive 00:47:31.889 --> 00:47:35.389 system a rest, which, you know, these days we're 00:47:35.389 --> 00:47:37.670 putting in so much ultra -processed food that 00:47:37.670 --> 00:47:40.329 that's probably a good thing. The body can help 00:47:40.329 --> 00:47:42.730 repair and heal. And if you're someone that notices 00:47:42.730 --> 00:47:45.789 a lot of joint issues or a lot of congestion, 00:47:46.150 --> 00:47:48.710 this is a really big one because we start to 00:47:48.710 --> 00:47:50.309 ask people, and I get them off and do this just 00:47:50.309 --> 00:47:53.309 until lunchtime, don't eat anything, right? They 00:47:53.309 --> 00:47:55.070 have lots of congestion. You know, they're constantly 00:47:55.070 --> 00:47:57.309 clearing their throat. They have a lot of, do 00:47:57.309 --> 00:47:59.550 wake up with joint pain. You get them not to 00:47:59.550 --> 00:48:01.409 eat anything until noon or three, and all of 00:48:01.409 --> 00:48:04.949 a sudden, you know, clear as a bell, no congestion, 00:48:05.349 --> 00:48:08.869 or the joints start to feel better. You know, 00:48:08.869 --> 00:48:10.610 that's a subjective way of telling us, hey, there's 00:48:10.610 --> 00:48:12.130 things that are going into the system, right? 00:48:12.210 --> 00:48:14.110 There's things that you're eating that are causing 00:48:14.110 --> 00:48:15.590 these reactions, and we've got to start to do 00:48:15.590 --> 00:48:17.170 some detective work to figure out what those 00:48:17.170 --> 00:48:19.309 things are. We used to think we could run tests 00:48:19.309 --> 00:48:21.449 for this, like things like food sensitivity tests 00:48:21.449 --> 00:48:24.489 and that, but those don't work. So you've got 00:48:24.489 --> 00:48:27.849 to just do the detective work. And like you said, 00:48:27.909 --> 00:48:29.610 James, it's where people have, it's great when 00:48:29.610 --> 00:48:31.130 you can empower people and they start to be able 00:48:31.130 --> 00:48:33.190 to feel it for themselves because they say, when 00:48:33.190 --> 00:48:35.869 I do X, I can feel better, whether it's energy 00:48:35.869 --> 00:48:38.969 or joints. Tricky part with fasting is that we 00:48:38.969 --> 00:48:40.969 can't, you've got to just find the balance. You 00:48:40.969 --> 00:48:42.489 can get too much of a good thing, right? If we 00:48:42.489 --> 00:48:45.070 just keep, you know, not eating through the week, 00:48:45.070 --> 00:48:46.190 then all of a sudden we're going to get in some 00:48:46.190 --> 00:48:49.650 problems with, you know. Bubs, do you fast? Do 00:48:49.650 --> 00:48:52.269 you fast, Bubs? I've done lots of different kinds 00:48:52.269 --> 00:48:55.420 of fasting. these days with kids i mean the mornings 00:48:55.420 --> 00:48:57.039 i'm a bit like you james like some of the mornings 00:48:57.039 --> 00:48:59.639 i'll just get up have a coffee and you know i 00:48:59.639 --> 00:49:02.019 don't even decide to fast just life gets in the 00:49:02.019 --> 00:49:05.880 way and next thing you know it's lunch um i'll 00:49:05.880 --> 00:49:08.099 try to keep you know the protein intake maybe 00:49:08.099 --> 00:49:11.079 have a shake or whatnot in the morning to be 00:49:11.079 --> 00:49:14.840 able to keep that up but uh yeah i think that's 00:49:14.840 --> 00:49:16.659 one if anybody's locked into one way or the other 00:49:16.659 --> 00:49:18.380 anybody who's really like oh i can only do this 00:49:18.380 --> 00:49:20.940 and i can't do that that's not ideal because 00:49:20.940 --> 00:49:23.159 you're likely leaving some wins you know some 00:49:23.159 --> 00:49:24.960 gains on the table there because your body's 00:49:24.960 --> 00:49:28.519 just too too dialed into one way of you know 00:49:28.519 --> 00:49:33.309 oxidizing processing energy You guys are weapons, 00:49:33.409 --> 00:49:36.610 man. I try to fasting. My fasting is in between 00:49:36.610 --> 00:49:40.969 meals. That's my fast. That's actually the best 00:49:40.969 --> 00:49:44.329 way. I fast in between breakfast and lunch, in 00:49:44.329 --> 00:49:47.130 between lunch and dinner. That's my fasting process. 00:49:48.210 --> 00:49:50.210 That's a great knowledge bomb because for most 00:49:50.210 --> 00:49:51.690 people, when I talk to them, that's like, this 00:49:51.690 --> 00:49:53.349 is how about we start with not snacking between 00:49:53.349 --> 00:49:56.110 every meal, you know, rather than going from 00:49:56.110 --> 00:49:57.769 zero to a hundred. It's like, let's just go to 00:49:57.769 --> 00:49:59.849 old school, like our parents, grandparents, right? 00:49:59.909 --> 00:50:04.489 Three square meals. dude i love james how much 00:50:04.489 --> 00:50:06.610 do you weigh now bro um i because you're a weapon 00:50:06.610 --> 00:50:12.050 no i i'm still one like 176 now so i was 168 00:50:12.050 --> 00:50:14.550 the whole time i was a firefighter which i would 00:50:14.550 --> 00:50:16.530 argue was a little bit underweight for six foot 00:50:16.530 --> 00:50:19.769 tall but then i um when i got off shift and was 00:50:19.769 --> 00:50:22.489 sleeping then i actually did a cycle of peptides 00:50:22.489 --> 00:50:26.199 um with a transcend went on them for a bit, came 00:50:26.199 --> 00:50:28.519 off them. And it just added like about 10 pounds 00:50:28.519 --> 00:50:31.059 more of body weight over, you know, still training 00:50:31.059 --> 00:50:33.000 and everything. And then a bit came down again, 00:50:33.079 --> 00:50:35.820 but it kind of leveled me out at about one 75, 00:50:35.860 --> 00:50:38.380 which I feel is just a slightly healthier weight 00:50:38.380 --> 00:50:40.840 now. So I did sleep and nutrition and all those 00:50:40.840 --> 00:50:43.599 things. But after 14 years of not sleeping, I'm 00:50:43.599 --> 00:50:46.340 like, I bet you there's, there's a deficit. So, 00:50:46.400 --> 00:50:48.659 and then also trying to self experiment because 00:50:48.659 --> 00:50:51.110 you've got all these first responders. I mean, 00:50:51.130 --> 00:50:52.849 if you ask them, their testosterone is in the 00:50:52.849 --> 00:50:55.250 toilet. And then what happens is they get, oh, 00:50:55.269 --> 00:50:57.230 well, you need TRT then. Well, no, you don't. 00:50:57.230 --> 00:51:00.090 You're 28 years old. You need, ideally, sleep, 00:51:00.250 --> 00:51:02.969 nutrition, strength training. But if you can't 00:51:02.969 --> 00:51:04.809 get those, I mean, one of my Anaheim friends 00:51:04.809 --> 00:51:06.969 messaged me the other day. He's just finishing 00:51:06.969 --> 00:51:11.789 up 120 -hour shift, five days straight. So clearly, 00:51:11.869 --> 00:51:14.269 he's not going to be getting any rest and recovery. 00:51:14.769 --> 00:51:16.789 So that's the group, I think, where the peptides 00:51:16.789 --> 00:51:18.949 can help. But I wanted to show that you can come 00:51:18.949 --> 00:51:21.389 off them too. Use it for a bit as a little bit 00:51:21.389 --> 00:51:24.530 of a boost, but then don't rely on it. Don't 00:51:24.530 --> 00:51:26.469 rely on blood pressure meds. Don't rely on anything. 00:51:26.769 --> 00:51:29.010 The body should be amazing and taking care of 00:51:29.010 --> 00:51:31.670 itself. But long answer to your question. But 00:51:31.670 --> 00:51:36.489 yeah, at 51, I'm still about 176 now. Bubs, what 00:51:36.489 --> 00:51:40.349 about you? What do you weigh? 182. 180, 182. 00:51:40.949 --> 00:51:43.699 Oh, you weapons, dude. I think combined, you 00:51:43.699 --> 00:51:46.739 guys are what I am. You're a completely different 00:51:46.739 --> 00:51:49.119 body shape now. It's like looking at my two thighs. 00:51:49.539 --> 00:51:52.619 I'm like, hey, what's up, guys? I can't back 00:51:52.619 --> 00:51:54.820 crawl for miles either, though. So there we go. 00:51:55.099 --> 00:51:57.400 Dude, I don't know, bro. It's like ridiculous. 00:51:58.239 --> 00:52:02.039 It's every time you go on the scale. I was there. 00:52:02.139 --> 00:52:04.500 I was training with my son, my older son. And 00:52:04.500 --> 00:52:06.079 I got on the scale. And it's pretty bad when 00:52:06.079 --> 00:52:11.119 he looks down and he goes, whoa. Come on now. 00:52:12.300 --> 00:52:13.559 He's like, Dad, maybe you got new batteries? 00:52:13.679 --> 00:52:15.820 You may put new batteries in there. Maybe, like, 00:52:15.880 --> 00:52:19.079 check out the batteries. Get your foot off the 00:52:19.079 --> 00:52:22.260 scale, son. I was like, get away, get away. He's 00:52:22.260 --> 00:52:24.900 like, dude, I'm five feet away, Dad. Never mind, 00:52:25.059 --> 00:52:28.440 you're too close to me. It's your aura. Well, 00:52:29.960 --> 00:52:31.480 speaking of that, that's a good kind of segue, 00:52:31.619 --> 00:52:34.829 just quickly. I had a really interesting conversation 00:52:34.829 --> 00:52:38.130 with James, I'm blanking on his last name, it 00:52:38.130 --> 00:52:40.150 just fell out my head, mixed martial arts fighter, 00:52:40.369 --> 00:52:44.010 made the Game Changers plant -based documentary. 00:52:44.090 --> 00:52:46.949 James Wilkes, thank you. James, yeah, I love 00:52:46.949 --> 00:52:49.030 Wilkes. And it was a great conversation, but 00:52:49.030 --> 00:52:52.070 when you speak to some of these guys, they're 00:52:52.070 --> 00:52:55.949 like all in that camp, and then he was on Joe 00:52:55.949 --> 00:52:57.949 Rogan, and they had people tearing apart his 00:52:57.949 --> 00:53:00.429 documentary, and they're all kind of from a carnivore 00:53:00.429 --> 00:53:02.809 point of view. And I just remember listening 00:53:02.809 --> 00:53:05.170 going, this was six hours between the two conversations 00:53:05.170 --> 00:53:08.110 they talked about this. And it's like, but rather 00:53:08.110 --> 00:53:10.550 than saying my way is the best, why are you not 00:53:10.550 --> 00:53:13.809 looking at where the lines overlap? And the lines 00:53:13.809 --> 00:53:17.889 overlap in carnivore and keto and paleo and all 00:53:17.889 --> 00:53:20.369 these other ones with removing crappy processed 00:53:20.369 --> 00:53:23.110 food from your diet. That's really the common 00:53:23.110 --> 00:53:25.980 denominator. So talk to me about that. Regardless 00:53:25.980 --> 00:53:29.119 of the eating philosophy, because I would argue 00:53:29.119 --> 00:53:32.119 that an Aboriginal from Australia and an Inuit 00:53:32.119 --> 00:53:36.059 would probably have different dietary habits. 00:53:37.400 --> 00:53:39.960 Finding whatever seems to align with you, but 00:53:39.960 --> 00:53:42.940 really focusing on the common denominator of 00:53:42.940 --> 00:53:45.559 removing the ultra processed foods that we're 00:53:45.559 --> 00:53:50.340 just saturated with in Western society. Yeah, 00:53:50.380 --> 00:53:51.699 I think there's a couple of things there. One 00:53:51.699 --> 00:53:54.000 of them. despite the fact that there's more kind 00:53:54.000 --> 00:53:55.880 of researchers and practitioners on social media, 00:53:56.019 --> 00:53:58.940 there's still not nearly enough, right? So real 00:53:58.940 --> 00:54:01.699 experts wouldn't pit one diet versus another. 00:54:01.820 --> 00:54:03.980 They know they're all tools. And the principles, 00:54:04.159 --> 00:54:06.199 if you zoom up to 30 ,000 feet, we get back to 00:54:06.199 --> 00:54:08.059 that notion of like, well, how many grams is 00:54:08.059 --> 00:54:10.679 it per kilo per pound for that person? You can 00:54:10.679 --> 00:54:13.119 pick how you want to do it. Carbohydrates, how 00:54:13.119 --> 00:54:15.579 many grams per pound or grams per kilo? You can 00:54:15.579 --> 00:54:18.079 pick if you want to go this way or that way, 00:54:18.179 --> 00:54:20.579 you know, paleo or vegan. And I think that's 00:54:20.579 --> 00:54:23.840 where... Like you say, there's so many commonalities 00:54:23.840 --> 00:54:27.340 between the diets that if we can help people 00:54:27.340 --> 00:54:29.920 do that, that's a big first step. And then like 00:54:29.920 --> 00:54:31.860 you say, for most people, ultra -processed food 00:54:31.860 --> 00:54:34.719 is a big problem because it's over half the household 00:54:34.719 --> 00:54:37.539 spending in the UK, Canada, and the US is on 00:54:37.539 --> 00:54:40.480 ultra -processed food. I'm over here in the UK. 00:54:40.519 --> 00:54:42.420 If I get on a train for an hour and a half, I 00:54:42.420 --> 00:54:46.050 get into France, that drops to 13%. If you go 00:54:46.050 --> 00:54:48.789 around the Mediterranean, it's like 10%, 15 % 00:54:48.789 --> 00:54:51.150 in Spain and Italy and Greece and all these places. 00:54:51.309 --> 00:54:53.829 And so this whole Mediterranean diet, we're trying 00:54:53.829 --> 00:54:56.190 to blame it all on the olive oil. The fact that 00:54:56.190 --> 00:54:58.909 they consume so much fewer energy, calories, 00:54:59.090 --> 00:55:00.650 right? It's because they're eating more real 00:55:00.650 --> 00:55:03.289 food than we are. Now, that's starting to change 00:55:03.289 --> 00:55:06.030 a little bit because the processed food machine 00:55:06.030 --> 00:55:08.150 is starting to infiltrate all different areas. 00:55:08.309 --> 00:55:10.969 But that's a huge one. And I think this is where, 00:55:11.030 --> 00:55:12.969 for me, when I work with clients, it's always 00:55:12.969 --> 00:55:15.539 like start of the day, end of the day. really 00:55:15.539 --> 00:55:17.440 try to do well at the start of the day and the 00:55:17.440 --> 00:55:18.920 end of the day. I don't care so much about what 00:55:18.920 --> 00:55:22.960 happens in the middle, right? Most, two -thirds 00:55:22.960 --> 00:55:24.840 of people now eat what we call late eating after 00:55:24.840 --> 00:55:29.639 6 .30 at night, right? The later we eat, like 00:55:29.639 --> 00:55:31.280 8 p .m. dinners, the more likely it's going to 00:55:31.280 --> 00:55:32.739 be ultra -processed, the more likely it's going 00:55:32.739 --> 00:55:34.300 to be prepackaged, the more likely there's going 00:55:34.300 --> 00:55:37.019 to be alcohol, candy, sugars, right? So we're 00:55:37.019 --> 00:55:41.829 backloading just a load of fuel, which... for 00:55:41.829 --> 00:55:43.829 a tactical or firefighter there might be elements 00:55:43.829 --> 00:55:45.469 of that that we can actually work with depending 00:55:45.469 --> 00:55:47.929 on when you've got to perform but as a general 00:55:47.929 --> 00:55:49.449 rule that's not ideal because it's going to mess 00:55:49.449 --> 00:55:51.389 up with your sleep right you're going to wake 00:55:51.389 --> 00:55:53.130 up the next morning have a much more pronounced 00:55:53.130 --> 00:55:55.030 blood sugar response to your same breakfast you 00:55:55.030 --> 00:55:58.570 normally have so how can we get back to eating 00:55:58.570 --> 00:56:01.909 you know more real food is a big one and that's 00:56:01.909 --> 00:56:03.489 a common ground between like you say whether 00:56:03.489 --> 00:56:07.289 it's vegan or paleo they both agree on the generally 00:56:07.289 --> 00:56:10.119 on the fruits and vegetables aspect of it and 00:56:10.119 --> 00:56:11.519 i think just helping people with the first and 00:56:11.519 --> 00:56:14.159 last meals of the day because if you kind of 00:56:14.159 --> 00:56:16.820 mess up breakfast or if you're not intending 00:56:16.820 --> 00:56:18.739 to fast and you end up fasting and then you're 00:56:18.739 --> 00:56:20.539 struggling and you're reaching for bars and snacks 00:56:20.539 --> 00:56:22.980 and you're constantly you know using the food 00:56:22.980 --> 00:56:25.199 to keep your blood sugars going that's not ideal 00:56:25.199 --> 00:56:27.400 and if you get home and you're starving because 00:56:27.400 --> 00:56:29.920 you haven't eaten all day and you're just backloading 00:56:29.920 --> 00:56:33.219 a huge meal that's tough to to be consistent 00:56:33.219 --> 00:56:36.610 with so yeah i think they're You know, it's a 00:56:36.610 --> 00:56:38.550 challenge. They don't all have to be bad. I mean, 00:56:38.570 --> 00:56:40.849 certain ultra processed foods, like they're different 00:56:40.849 --> 00:56:42.809 degrees of this. And so if you're getting like 00:56:42.809 --> 00:56:44.969 canned sardines and things like that, then that 00:56:44.969 --> 00:56:47.869 can be beneficial, obviously. So there's ways 00:56:47.869 --> 00:56:49.369 of working around it that you can buy things 00:56:49.369 --> 00:56:51.110 that are shelf stable at home that you can kind 00:56:51.110 --> 00:56:53.110 of lean on. Frozen vegetables are great. Frozen 00:56:53.110 --> 00:56:55.730 fruits, right? They often have more nutrients 00:56:55.730 --> 00:56:57.590 than the fresh ones because they're frozen right 00:56:57.590 --> 00:56:59.710 after they're picked. So those are awesome to 00:56:59.710 --> 00:57:03.550 keep in your freezer. And then things, just nutrients. 00:57:04.619 --> 00:57:06.900 that are key for for overall health like then 00:57:06.900 --> 00:57:08.539 this isn't food but you know sunshine vitamin 00:57:08.539 --> 00:57:11.639 d right as you get into the winter months as 00:57:11.639 --> 00:57:13.639 that goes down it's a big problem for recovery 00:57:13.639 --> 00:57:15.500 it's a big problem for inflammation it's a big 00:57:15.500 --> 00:57:17.960 problem for immunity and it's one of the few 00:57:17.960 --> 00:57:20.320 micronutrients now that we really have good data 00:57:20.320 --> 00:57:23.519 on where you want to be you know like greater 00:57:23.519 --> 00:57:25.900 than 20 is considered normal but for all the 00:57:25.900 --> 00:57:28.460 benefits around recovery right satellite cell 00:57:28.460 --> 00:57:31.219 activation these types of things we want to be 00:57:31.219 --> 00:57:34.679 higher than 36 so we do want to have To your 00:57:34.679 --> 00:57:37.280 point, Rob, what's the standard? The standard 00:57:37.280 --> 00:57:39.019 should be the standard. For things like vitamin 00:57:39.019 --> 00:57:41.239 D, we want that 36. For immune function, we'd 00:57:41.239 --> 00:57:43.619 even bump it all the way up to 40. That's where 00:57:43.619 --> 00:57:46.320 getting 2 ,000 IU for most people through the 00:57:46.320 --> 00:57:49.460 winter months is massive. It has a huge impact, 00:57:49.760 --> 00:57:52.119 especially if you're somewhere with a real winter 00:57:52.119 --> 00:57:55.179 climate. Like you were saying before, Rob, a 00:57:55.179 --> 00:57:57.460 lot of these strategies can be quite simple. 00:57:58.139 --> 00:57:59.940 It's like we have the knowledge, but then when 00:57:59.940 --> 00:58:02.000 you go to actually applying it or you review 00:58:02.000 --> 00:58:04.019 it with somebody, it's like, That's where the 00:58:04.019 --> 00:58:06.880 hard part is, right? Finding how to apply it 00:58:06.880 --> 00:58:08.780 for that each individual person so it sticks 00:58:08.780 --> 00:58:11.500 for them and resonates. Because, you know, one 00:58:11.500 --> 00:58:13.199 of the things, too, is not that we always talk 00:58:13.199 --> 00:58:15.519 about gut health. We talk about, you know, immunity. 00:58:15.699 --> 00:58:18.199 We talk about sleep, et cetera. But some of the 00:58:18.199 --> 00:58:19.679 guys, too, is even things from the standpoint 00:58:19.679 --> 00:58:22.260 of vision. Like, you know, as we're getting old, 00:58:22.280 --> 00:58:24.500 myself, as you can tell, we need some help with 00:58:24.500 --> 00:58:31.099 the vision. Our contacts. I got contacts. Double. 00:58:31.380 --> 00:58:34.599 Just double. Just double it up. But I was just 00:58:34.599 --> 00:58:37.940 curious because a lot of the guys and women have 00:58:37.940 --> 00:58:43.599 asked me within tactical athletes space in relationship 00:58:43.599 --> 00:58:47.059 to other supplements that they can take that 00:58:47.059 --> 00:58:50.460 will help with vision. Are there things that 00:58:50.460 --> 00:58:53.460 they could tell with visual acuity, with cognitive 00:58:53.460 --> 00:58:55.440 function? What are some of the supplements and 00:58:55.440 --> 00:58:58.219 nutrients that you'd recommend for those? This 00:58:58.219 --> 00:59:00.400 is a really cool space in the last decade or 00:59:00.400 --> 00:59:03.900 so. There's a couple of – key carotenoids so 00:59:03.900 --> 00:59:06.239 these are pigments that you get in orange and 00:59:06.239 --> 00:59:08.960 yellow and red colored veggies so like your bell 00:59:08.960 --> 00:59:12.099 peppers things like corn lutein and zeaxanthin 00:59:12.099 --> 00:59:14.460 in the back part of your eye it's called the 00:59:14.460 --> 00:59:16.099 macula that's where these things are concentrated 00:59:16.099 --> 00:59:18.539 and that's a huge effect on you know your vision 00:59:18.539 --> 00:59:21.940 visual acuity things like glare contrast sensitivity 00:59:21.940 --> 00:59:25.019 so getting those in your diet is key and then 00:59:25.019 --> 00:59:28.739 also the research on supplements for those two 00:59:28.739 --> 00:59:32.860 carotenoids is really impressive right so This 00:59:32.860 --> 00:59:35.139 comes from, I believe it's in Mexico where these 00:59:35.139 --> 00:59:37.280 marigold flowers are really highly concentrated 00:59:37.280 --> 00:59:40.820 in these two carotenoids. And so they've patented 00:59:40.820 --> 00:59:42.599 these and you can, you know, from a supplement 00:59:42.599 --> 00:59:45.440 form, tremendous in terms of supporting the eye. 00:59:45.559 --> 00:59:46.800 And so, you know, as you're getting towards, 00:59:46.900 --> 00:59:49.219 I'm in my mid forties, you know, you start to 00:59:49.219 --> 00:59:50.719 notice you got to take the glasses off to see 00:59:50.719 --> 00:59:52.840 the screen and then put them back on and everything. 00:59:52.920 --> 00:59:55.099 You know, this is the time when it definitely 00:59:55.099 --> 00:59:56.900 is beneficial. It's one of the reasons why we 00:59:56.900 --> 01:00:00.019 put it in the Problend. And, you know, for younger 01:00:00.019 --> 01:00:02.980 athletes, even as well, it's helpful for, When 01:00:02.980 --> 01:00:04.840 we look at baseball players, football, anybody 01:00:04.840 --> 01:00:06.639 performing under the lights, just all that type 01:00:06.639 --> 01:00:07.960 of stuff. Or now that we're in front of screens, 01:00:08.099 --> 01:00:09.940 you know, really great way to make sure you're, 01:00:09.940 --> 01:00:14.119 you know, you're getting what you need. I want 01:00:14.119 --> 01:00:16.119 to. So do those nutrients. So those nutrients 01:00:16.119 --> 01:00:18.039 kind of, I'm just, this is important for me, 01:00:18.059 --> 01:00:21.300 James. I can't see anything, dude. So we talk 01:00:21.300 --> 01:00:23.000 about above all the time. So is it going to slow 01:00:23.000 --> 01:00:25.159 the process down? Bob's am I, am I are pretty 01:00:25.159 --> 01:00:26.760 soon. I'll have these. He kept getting thicker 01:00:26.760 --> 01:00:30.170 and thicker. So I'm just wondering here. Whatever 01:00:30.170 --> 01:00:32.710 he's going to do, I will go on an IV of this 01:00:32.710 --> 01:00:35.170 stuff if I need to. Otherwise, it's ridiculous. 01:00:35.610 --> 01:00:38.230 It will certainly help to slow or delay a macular 01:00:38.230 --> 01:00:40.489 degeneration, but I can't say it's going to give 01:00:40.489 --> 01:00:44.989 you restored vision. Oh, come on, bubs. Unfortunately, 01:00:45.150 --> 01:00:48.849 that's too far. Maintain, though. Maintain. Forget 01:00:48.849 --> 01:00:51.550 it, bubs. The good news is, Rob, my wife just 01:00:51.550 --> 01:00:53.949 finished optometry school, so you can come see 01:00:53.949 --> 01:00:56.030 her and she can give you those thick -ass glasses. 01:00:57.239 --> 01:00:58.880 I'm going to have her do the basic right in your 01:00:58.880 --> 01:01:03.260 living room. Let's go, dude. Well, I want to 01:01:03.260 --> 01:01:06.099 take a dive into ProBio, origin story and all 01:01:06.099 --> 01:01:08.019 things that we'll find in it. But just before 01:01:08.019 --> 01:01:10.300 we do, you kind of open the door to one of the 01:01:10.300 --> 01:01:13.000 most important topics in longevity in the first 01:01:13.000 --> 01:01:15.760 responder space. And that is simply sleep. As 01:01:15.760 --> 01:01:18.440 I alluded to, you know, the schedule at Anaheim, 01:01:18.440 --> 01:01:20.300 you know, especially when they have strike teams 01:01:20.300 --> 01:01:23.179 that go out, the understaffing there. And I'm 01:01:23.179 --> 01:01:26.250 trying to kind of. spearhead a movement to get 01:01:26.250 --> 01:01:28.829 our first responders more rest and recovery between 01:01:28.829 --> 01:01:31.849 their shifts. But sleep deprivation, excuse me, 01:01:31.869 --> 01:01:34.130 sleep deprivation is massive. And I think from 01:01:34.130 --> 01:01:37.329 not just a chronic disease perspective, but also 01:01:37.329 --> 01:01:40.030 a performance, there's a lot of passionate firefighters 01:01:40.030 --> 01:01:43.250 and police officers and dispatchers and paramedics 01:01:43.250 --> 01:01:46.429 that really want to be at the top of their game 01:01:46.429 --> 01:01:49.690 when someone calls us for their worst day. You 01:01:49.690 --> 01:01:53.130 come from a background of coaching so many high, 01:01:53.150 --> 01:01:55.130 high level athletes in the professional sports 01:01:55.130 --> 01:01:58.690 space and Olympic teams. Talk to me about the 01:01:58.690 --> 01:02:01.369 importance of sleep and performance in the sporting 01:02:01.369 --> 01:02:04.690 side. And what have you seen as far as a disconnect 01:02:04.690 --> 01:02:09.250 on the tactical athlete side? Yeah, I mean, it's 01:02:09.250 --> 01:02:11.150 fascinating stuff going back to like the late 01:02:11.150 --> 01:02:14.630 0s, 2010s. Dr. Sherry Ma is a sleep expert at 01:02:14.630 --> 01:02:17.190 Stanford. She's doing work on collegiate athletes 01:02:17.190 --> 01:02:19.860 and trying to see what... extending their sleep 01:02:19.860 --> 01:02:21.460 adding more sleep would do to their cognitive 01:02:21.460 --> 01:02:23.719 function to all these college athletes they start 01:02:23.719 --> 01:02:25.460 all rolling in saying i just had a personal best 01:02:25.460 --> 01:02:28.400 in the pool i just scored 35 points i just did 01:02:28.400 --> 01:02:31.159 my personal best lift in the gym and so that 01:02:31.159 --> 01:02:33.579 all that feedback from these athletes even though 01:02:33.579 --> 01:02:35.420 their research originally started on the cognitive 01:02:35.420 --> 01:02:37.539 side which we know extending sleep or getting 01:02:37.539 --> 01:02:39.920 enough sleep's got massive benefits this is what 01:02:39.920 --> 01:02:42.360 kicked off the research into the physical side 01:02:42.360 --> 01:02:45.159 like wow if we can extend sleep you know you're 01:02:45.159 --> 01:02:47.369 starting to see Better accuracy with three -point 01:02:47.369 --> 01:02:49.989 shots in the basketball players, serving accuracy 01:02:49.989 --> 01:02:52.070 in tennis players, sprint times. I mean, just 01:02:52.070 --> 01:02:55.849 across the board. And that kicked off an era. 01:02:55.969 --> 01:02:57.889 Roger Federer was one of the earlier adopters. 01:02:57.949 --> 01:02:59.590 Apparently, it was such a big benefit for him. 01:02:59.610 --> 01:03:01.449 He was not telling any of his competitors that 01:03:01.449 --> 01:03:03.429 he was getting more sleep. He kept that one to 01:03:03.429 --> 01:03:06.309 himself for a while, which is a good strategy, 01:03:06.349 --> 01:03:10.429 I guess. But as you mentioned, James, if you're... 01:03:10.880 --> 01:03:12.780 you know, firefighter, if you're working shift 01:03:12.780 --> 01:03:14.519 work, that's just real tough, right? Because 01:03:14.519 --> 01:03:17.699 you're going to be not getting that extended 01:03:17.699 --> 01:03:21.320 amount, that extended sleep in one shot that 01:03:21.320 --> 01:03:24.000 others are getting. And so being cognizant of 01:03:24.000 --> 01:03:27.639 that and really trying to, you know, think of 01:03:27.639 --> 01:03:29.639 your sleep time as like a weekly total rather 01:03:29.639 --> 01:03:31.739 than even just a nightly total. And where can 01:03:31.739 --> 01:03:33.780 you add these naps in the day to kind of, to 01:03:33.780 --> 01:03:36.260 be able to get to a weekly total that you're 01:03:36.260 --> 01:03:40.199 after or to get closer to that daily total? is 01:03:40.199 --> 01:03:43.780 is massive as it trickles into the nutrition 01:03:43.780 --> 01:03:46.039 side it's mainly a lot of these kind of cravings 01:03:46.039 --> 01:03:48.000 and these types of things that really kick up 01:03:48.000 --> 01:03:50.239 when you're not sleeping right like chasing caffeine 01:03:50.239 --> 01:03:53.199 you're gonna crave sugar way more and then this 01:03:53.199 --> 01:03:55.320 starts to put you in a real kind of up and down 01:03:55.320 --> 01:03:57.300 roller coaster for for blood sugars and energy 01:03:57.300 --> 01:04:00.280 so that's an easier you know easier said than 01:04:00.280 --> 01:04:02.179 done thing of like okay we gotta try to find 01:04:02.179 --> 01:04:04.659 some strategies that you're bringing in as part 01:04:04.659 --> 01:04:06.219 of your nutrition or that maybe we have at the 01:04:06.219 --> 01:04:07.739 fire hall that are going to help you out whether 01:04:07.739 --> 01:04:11.050 it's you know snacking on fruit to start with, 01:04:11.090 --> 01:04:12.510 whether it's to having some protein sources, 01:04:12.789 --> 01:04:14.570 whether it's having a shake, things that just 01:04:14.570 --> 01:04:16.530 help to take the edge off when you're coming 01:04:16.530 --> 01:04:18.369 out of this nap and you're having to get ready 01:04:18.369 --> 01:04:20.989 to perform. To your point, Rob, like caffeine 01:04:20.989 --> 01:04:22.550 is a nice way to give a little bump. I think 01:04:22.550 --> 01:04:24.369 we don't need to have as big a bolus as maybe 01:04:24.369 --> 01:04:27.150 sometimes, you know, the, one of the funny things 01:04:27.150 --> 01:04:28.989 of coming back from the UK now that I'm based 01:04:28.989 --> 01:04:31.849 here over to, you know, the US or Canada, it's 01:04:31.849 --> 01:04:33.530 just the size of the coffees, right? It's like. 01:04:34.300 --> 01:04:37.380 you know how many 700 milligrams in that dude 01:04:37.380 --> 01:04:39.739 it's always bigger is better bro cardiac arrest 01:04:39.739 --> 01:04:41.860 oh my god dude so i think some of the you know 01:04:41.860 --> 01:04:45.059 having the shorter sharper amounts could be helpful 01:04:45.059 --> 01:04:47.980 for for guys and even if you know in some sports 01:04:47.980 --> 01:04:49.500 we have supplemental caffeine because then we 01:04:49.500 --> 01:04:51.840 know exactly what the dose is right like depending 01:04:51.840 --> 01:04:53.539 on the day you go to starbucks the amount of 01:04:53.539 --> 01:04:56.780 caffeine in that coffee can vary you know pretty 01:04:56.780 --> 01:04:58.619 marked pretty widely from one day to the next 01:04:58.619 --> 01:05:01.260 so that can be a strategy maybe sticking to more 01:05:01.260 --> 01:05:04.440 of an espresso versus a you know a venti with 01:05:04.440 --> 01:05:06.940 500 milligrams of caffeine is a good way so you 01:05:06.940 --> 01:05:08.760 have like smaller doses to give you that little 01:05:08.760 --> 01:05:10.780 lift and then you won't have as big a crash in 01:05:10.780 --> 01:05:14.000 the back end but it's certainly uh it's one you 01:05:14.000 --> 01:05:16.019 gotta always keep your head on a swivel so to 01:05:16.019 --> 01:05:19.559 speak for because it's it'll it'll pull as you 01:05:19.559 --> 01:05:21.360 guys know i mean it just it taxes everything 01:05:21.360 --> 01:05:23.860 then right recovery how you think your ability 01:05:23.860 --> 01:05:30.480 to perform um yeah it's a challenge yeah i think 01:05:30.480 --> 01:05:33.059 i mean when you said the the total hours of sleep 01:05:33.059 --> 01:05:35.179 a week this this kind of again illustrates the 01:05:35.179 --> 01:05:36.980 point obviously the more hours that you've got 01:05:36.980 --> 01:05:38.980 the higher you're going to perform at the moment 01:05:38.980 --> 01:05:41.760 we have you know basically most first responders 01:05:41.760 --> 01:05:45.219 working 56 hours a week Putting an extra 24 hours 01:05:45.219 --> 01:05:47.460 in between shifts would make it a 42 hour week. 01:05:47.679 --> 01:05:49.559 So, you know, you would have that. And then, 01:05:49.559 --> 01:05:51.699 as I know that, you know, we were talking, I 01:05:51.699 --> 01:05:53.260 think when we did the chat before, there's a 01:05:53.260 --> 01:05:55.360 massive recruitment crisis because young people 01:05:55.360 --> 01:05:57.880 are looking at this woeful mandatory overtime 01:05:57.880 --> 01:06:00.320 and they're not wanting to do it. So now a 56 01:06:00.320 --> 01:06:02.440 hour week becomes an 80 hour week because you're 01:06:02.440 --> 01:06:05.039 told you can't go home. So you think about that, 01:06:05.099 --> 01:06:07.059 the people that you call on your child's biggest, 01:06:07.300 --> 01:06:10.099 you know, nightmare and that paramedic trying 01:06:10.099 --> 01:06:12.550 to do the crike on their throat. hasn't slept 01:06:12.550 --> 01:06:15.190 for two, three, four days. It's insanity. So 01:06:15.190 --> 01:06:18.170 from a performance point of view, yeah, it is. 01:06:18.269 --> 01:06:20.829 So, you know, from a performance point of view, 01:06:20.889 --> 01:06:22.889 most so many of us to take it seriously, if we 01:06:22.889 --> 01:06:26.030 fight for this healthier work week, it will make 01:06:26.030 --> 01:06:28.269 us better firefighters, better police officers, 01:06:28.329 --> 01:06:30.769 better paramedics. And I think that's so, so 01:06:30.769 --> 01:06:32.869 important because as people always put us side 01:06:32.869 --> 01:06:35.469 by side, oh, this person throws a ball into a 01:06:35.469 --> 01:06:37.710 hole and they get millions. We don't want to 01:06:37.710 --> 01:06:40.210 be millionaires, but I think asking for an environment 01:06:40.210 --> 01:06:44.039 that at least um you know and allows health and 01:06:44.039 --> 01:06:46.719 performance at the same time i don't think that's 01:06:46.719 --> 01:06:48.780 an unfair ask from from the country i really 01:06:48.780 --> 01:06:52.519 don't especially when the strategy is free you 01:06:52.519 --> 01:06:54.820 know it's like just let them sleep it's insane 01:06:54.820 --> 01:06:59.619 absolutely all right well then let's get to pro 01:06:59.619 --> 01:07:02.079 bio then you have this background as i mentioned 01:07:02.079 --> 01:07:05.050 you know with this uh you know decades of working 01:07:05.050 --> 01:07:07.150 with high level performers you're now obviously 01:07:07.150 --> 01:07:10.150 working with the tactical space as well what 01:07:10.150 --> 01:07:13.469 made you design this specific product and then 01:07:13.469 --> 01:07:15.289 talk to me about all the different nutrients 01:07:15.289 --> 01:07:19.250 that are in it yeah i mean from a professional 01:07:19.250 --> 01:07:21.730 side in sport you know years and years and years 01:07:21.730 --> 01:07:23.630 of chasing athletes down hallways with pill packs 01:07:23.630 --> 01:07:26.489 only to find them stuff between the seats in 01:07:26.489 --> 01:07:28.769 the plane or the equipment guy coming out and 01:07:28.769 --> 01:07:32.030 saying his shorts turned orange because he didn't 01:07:32.030 --> 01:07:35.630 take them And then on the clinical side in my 01:07:35.630 --> 01:07:37.909 practice, coming in and guys and gals bringing 01:07:37.909 --> 01:07:41.489 out their paper bag and one, two, three, four, 01:07:41.610 --> 01:07:44.010 five, six bottles of pills that they're taking. 01:07:44.210 --> 01:07:46.389 They can't really remember what they're taking 01:07:46.389 --> 01:07:48.150 it for. They're not very consistent with it. 01:07:48.429 --> 01:07:50.769 And hey, we all have that cabinet at home, right? 01:07:50.849 --> 01:07:52.369 We open it up and it's just a load of bottles 01:07:52.369 --> 01:07:56.510 of stuff. And so you think nutrition is all about 01:07:56.510 --> 01:07:59.670 consistency, just like any type of. training 01:07:59.670 --> 01:08:02.469 or becoming expert in any domain right we got 01:08:02.469 --> 01:08:04.050 to be consistent and that's one of the things 01:08:04.050 --> 01:08:06.610 with nutrition you know on the micronutrition 01:08:06.610 --> 01:08:09.570 side helping people to be more consistent can 01:08:09.570 --> 01:08:11.409 we put it in a form factor that's easier to do 01:08:11.409 --> 01:08:13.190 you know most people when they get up in the 01:08:13.190 --> 01:08:14.829 morning hopefully they have a glass of water 01:08:14.829 --> 01:08:18.609 right so they're already doing performing a habit 01:08:18.609 --> 01:08:21.289 that's repeatable and so being able to put the 01:08:21.289 --> 01:08:23.810 micronutrition into that glass and we see it 01:08:23.810 --> 01:08:26.310 more now with these what we call all -in -ones 01:08:26.310 --> 01:08:29.529 traditionally though they're not built for purpose 01:08:29.529 --> 01:08:31.890 as in the sort of reverse engineer where we're 01:08:31.890 --> 01:08:33.609 looking for marketing claims we're looking for 01:08:33.609 --> 01:08:37.050 buzzwords we're using proprietary blends right 01:08:37.050 --> 01:08:40.050 we're not really solving for a problem at the 01:08:40.050 --> 01:08:42.270 coalface or that we're seeing in practice and 01:08:42.270 --> 01:08:43.970 so when we put together the problem that's what 01:08:43.970 --> 01:08:46.250 we wanted to do you know 20 years of looking 01:08:46.250 --> 01:08:48.649 at biomarkers your vitamin d's your magnesiums 01:08:48.649 --> 01:08:50.289 your b12s your fluids what's been out of whack 01:08:50.289 --> 01:08:52.029 let's make sure we have sufficient levels there 01:08:52.029 --> 01:08:54.789 we talked about protein in the morning let's 01:08:54.789 --> 01:08:56.909 make sure we put an extra gram of leucine so 01:08:56.909 --> 01:08:59.359 we can bump up your intake in the morning so 01:08:59.359 --> 01:09:01.439 it's like you're getting an extra you know 10 01:09:01.439 --> 01:09:04.340 grams of protein at breakfast we know the gut 01:09:04.340 --> 01:09:06.819 gets impacted from stress and busy days and all 01:09:06.819 --> 01:09:09.060 the rest of it so providing support there and 01:09:09.060 --> 01:09:11.579 so this notion of being able to provide all the 01:09:11.579 --> 01:09:13.560 elements that the typical person's going to need 01:09:13.560 --> 01:09:16.680 to be able to be more resilient show up every 01:09:16.680 --> 01:09:20.579 day so they can you know as an athlete train 01:09:20.579 --> 01:09:23.000 and recover and ultimately be ready to perform 01:09:23.000 --> 01:09:25.359 their best on game day but you know for the rest 01:09:25.359 --> 01:09:27.899 of us just trying to be able to perform you know 01:09:27.899 --> 01:09:29.579 we call it life load right like just be able 01:09:29.579 --> 01:09:31.899 to perform day to day with with the workload 01:09:31.899 --> 01:09:34.539 obviously tactical fire is massive but then you 01:09:34.539 --> 01:09:36.340 add the family or the kids at home and all the 01:09:36.340 --> 01:09:39.859 rest of it you know it's a lot and you know being 01:09:39.859 --> 01:09:41.340 efficient with it and then also being able to 01:09:41.340 --> 01:09:43.579 put just the best in class ingredients in you 01:09:43.579 --> 01:09:44.880 know we didn't want to build anything if we weren't 01:09:44.880 --> 01:09:47.020 going to actually make a difference and i think 01:09:47.020 --> 01:09:48.939 that's where oftentimes and i think you alluded 01:09:48.939 --> 01:09:50.960 to in our prior chat there like there's a lot 01:09:50.960 --> 01:09:53.020 of sizzle and not a lot of steak so to speak 01:09:53.020 --> 01:09:56.380 in the supplement space you know it's just a 01:09:56.380 --> 01:09:58.180 lot of dressing and we want to actually put something 01:09:58.180 --> 01:10:00.819 together that actually makes an impact. So that 01:10:00.819 --> 01:10:02.739 was, that was, you know, the origin story. One 01:10:02.739 --> 01:10:04.359 of the co -founders, Paul Winsper is also long 01:10:04.359 --> 01:10:06.920 time in pro sport. And so, you know, the two 01:10:06.920 --> 01:10:09.460 of us got together and built out a great team 01:10:09.460 --> 01:10:11.699 and we're New York city marathon, just, just 01:10:11.699 --> 01:10:13.720 coming by here. We're going to be, we're going 01:10:13.720 --> 01:10:16.340 to be launching to consumers. So excited past 01:10:16.340 --> 01:10:18.840 champion, Sharon Locchetti, you know, again, 01:10:18.920 --> 01:10:21.100 we tested this out with actual elite athletes. 01:10:21.119 --> 01:10:23.930 She set the record for Boston marathon. you know 01:10:23.930 --> 01:10:25.829 she was taking it for 18 months before we were 01:10:25.829 --> 01:10:29.310 going to to consumer here and to our conversations 01:10:29.310 --> 01:10:31.409 about some of these biomarkers and things to 01:10:31.409 --> 01:10:33.210 keep on point you know like for her it was a 01:10:33.210 --> 01:10:35.010 solution for that like it solved a lot of issues 01:10:35.010 --> 01:10:38.250 you know she had better energy and so as a practitioner 01:10:38.250 --> 01:10:40.609 it's like okay we're you know the thesis is holding 01:10:40.609 --> 01:10:42.470 holding strong we're actually impacting people 01:10:42.470 --> 01:10:45.069 so you know it's been fun and it's been great 01:10:45.069 --> 01:10:47.609 to have uh to rock on board as well to be able 01:10:47.609 --> 01:10:49.689 to give us his insights on the on the tactical 01:10:49.689 --> 01:10:53.899 side and how it's impacting him as well Rogue, 01:10:53.979 --> 01:10:56.359 what are you seeing from our world as far as 01:10:56.359 --> 01:10:59.880 the application and efficacy? Well, I think like 01:10:59.880 --> 01:11:02.079 we talked about today, we had over the course 01:11:02.079 --> 01:11:03.760 of our conversation, we talked about all the 01:11:03.760 --> 01:11:07.260 elements that need to be addressed, gut health, 01:11:07.380 --> 01:11:10.159 sleep, you know, vision, cognitive function, 01:11:10.399 --> 01:11:13.539 et cetera. But it's always been a challenge. 01:11:13.600 --> 01:11:15.760 Every time I'm training guys or working with 01:11:15.760 --> 01:11:17.619 different departments or stations, guys are saying, 01:11:17.659 --> 01:11:19.939 what should I take? These are my issues. What 01:11:19.939 --> 01:11:23.069 should I do? And so you can always make recommendations. 01:11:23.289 --> 01:11:24.829 They'll say, well, I heard about this is good. 01:11:24.890 --> 01:11:26.930 This is good. And just like Bubz was saying, 01:11:27.029 --> 01:11:29.470 there were so many things that guys were taking. 01:11:29.609 --> 01:11:31.770 They don't know how much they should take. They 01:11:31.770 --> 01:11:33.710 don't know when they should take it. And there's 01:11:33.710 --> 01:11:36.390 just a myriad of different issues. So when I 01:11:36.390 --> 01:11:38.750 got introduced, I know Paul Winsper well and, 01:11:38.890 --> 01:11:42.630 you know, Bubz and just an A -list team of guys. 01:11:43.029 --> 01:11:45.850 And that's why the ProBlend got created. So when 01:11:45.850 --> 01:11:47.649 I started to really dissect it and look at it, 01:11:47.710 --> 01:11:50.010 there's so many applications for tactical athletes. 01:11:50.510 --> 01:11:53.250 specifically for fire um of course law enforcement 01:11:53.250 --> 01:11:56.010 military as well but just because all the challenges 01:11:56.010 --> 01:11:59.310 inherently with uh you know um the long shifts 01:11:59.310 --> 01:12:03.529 the sleep patterns uh disruption of circadian 01:12:03.529 --> 01:12:07.130 rhythms stress etc and all the issues they face 01:12:07.130 --> 01:12:09.510 it's just like one scoop a day so you know i've 01:12:09.510 --> 01:12:11.630 been taking it now for quite a while and i love 01:12:11.630 --> 01:12:14.210 it you know it's easy it's really just we have 01:12:14.210 --> 01:12:17.550 to make it We have to make it doable in a sense 01:12:17.550 --> 01:12:19.970 of, otherwise you're never going to build consistency. 01:12:20.329 --> 01:12:22.850 And we talk about consistency is the key, right? 01:12:23.869 --> 01:12:25.750 Intensity is always something everyone focuses 01:12:25.750 --> 01:12:28.229 on. Train harder, take more stuff, take more 01:12:28.229 --> 01:12:30.189 of it. We talked about the coffee, caffeine bumps 01:12:30.189 --> 01:12:32.350 and things. You know, if an espresso is good, 01:12:32.430 --> 01:12:34.270 you know, like 10 espressos are better than one 01:12:34.270 --> 01:12:36.489 espresso. I mean, it just keeps going up. So 01:12:36.489 --> 01:12:39.170 guys are sometimes over -supplementing a lot 01:12:39.170 --> 01:12:40.689 of different things because they just don't know. 01:12:40.789 --> 01:12:43.350 They just want to cover all their bases. When 01:12:43.350 --> 01:12:45.750 you have a bunch of experts and guys that are 01:12:45.750 --> 01:12:48.350 best in their field come together and create 01:12:48.350 --> 01:12:50.949 this A -list team, this varsity squad, if you 01:12:50.949 --> 01:12:53.109 will, and put together this single one scoop. 01:12:53.310 --> 01:12:55.329 I started taking it. I loved it. I don't kind 01:12:55.329 --> 01:12:58.109 of stand behind anything I don't believe. So 01:12:58.109 --> 01:13:00.050 that and then I've seen all the guys that have 01:13:00.050 --> 01:13:01.550 been taking it around me. They absolutely love 01:13:01.550 --> 01:13:03.810 it. So I'm excited. Hopefully we talked about 01:13:03.810 --> 01:13:06.029 that standard again. This can raise the standard 01:13:06.029 --> 01:13:08.689 of nutrition and supplementation and really make 01:13:08.689 --> 01:13:10.789 an impact and a difference. And that's really 01:13:10.789 --> 01:13:14.020 why we're all doing this. Bubz, what about purity 01:13:14.020 --> 01:13:16.319 and efficacy? You know, as we mentioned, the 01:13:16.319 --> 01:13:18.520 supplement world can be a very, very dirty world. 01:13:18.680 --> 01:13:20.560 I mean, I remember Jeff Nichols talking about 01:13:20.560 --> 01:13:23.920 one protein company and they were actually putting 01:13:23.920 --> 01:13:28.319 anabolic steroids in the powder for, I think 01:13:28.319 --> 01:13:30.439 it was a couple of months. And they knew that 01:13:30.439 --> 01:13:32.079 by the time they would start testing it, then 01:13:32.079 --> 01:13:34.119 they pulled it out. So all these guys were getting 01:13:34.119 --> 01:13:36.039 these amazing gains and then wondering why they 01:13:36.039 --> 01:13:38.819 stopped down the road. You know, we also know 01:13:38.819 --> 01:13:41.109 that you can order, you know. powder from China 01:13:41.109 --> 01:13:43.130 or whatever, just put a label in your garage 01:13:43.130 --> 01:13:45.829 and there's no real oversight. So for people 01:13:45.829 --> 01:13:48.310 listening, as far as the safety and the efficacy, 01:13:48.630 --> 01:13:51.289 you know, what steps have you taken to set yourself 01:13:51.289 --> 01:13:55.470 aside from that other world? Yeah, I mean, anyone 01:13:55.470 --> 01:13:57.409 can get into the supplement space, which is why 01:13:57.409 --> 01:13:58.930 you see this is still a little bit of the Wild 01:13:58.930 --> 01:14:03.270 West. But now we've got tests like NSF testing. 01:14:03.390 --> 01:14:05.390 So this is if you're in a sport, work at the 01:14:05.390 --> 01:14:07.689 Olympic sports or professional sports, you know, 01:14:07.689 --> 01:14:10.270 you've got this stamp of approval. this process 01:14:10.270 --> 01:14:11.729 where you're getting everything tested in the 01:14:11.729 --> 01:14:13.409 batch, right? You're testing to make sure that 01:14:13.409 --> 01:14:15.470 everything that's what's on the label is actually 01:14:15.470 --> 01:14:17.930 in the product, that there's no, you know, other 01:14:17.930 --> 01:14:19.970 things added to the product. Oftentimes companies 01:14:19.970 --> 01:14:21.630 will want to add double the caffeine to their 01:14:21.630 --> 01:14:24.149 pre -workouts, you know, some of that ridiculousness. 01:14:24.329 --> 01:14:26.670 So this type of testing ensures all of that. 01:14:26.689 --> 01:14:28.109 And then it also tests for things like heavy 01:14:28.109 --> 01:14:30.689 metals and all these other contaminants that 01:14:30.689 --> 01:14:32.750 could possibly be in, which we just recently 01:14:32.750 --> 01:14:34.510 saw consumer reports with some of the protein 01:14:34.510 --> 01:14:36.350 blends showing higher levels of things like lead. 01:14:37.310 --> 01:14:39.529 Being able to see those stamps of approval is 01:14:39.529 --> 01:14:42.409 massive, right? And I think now you see some 01:14:42.409 --> 01:14:44.029 companies trying to skirt their way around that 01:14:44.029 --> 01:14:46.710 by showing you where the product comes from on 01:14:46.710 --> 01:14:48.510 their website, making it sort of look pretty, 01:14:48.609 --> 01:14:51.970 but it's actually, that doesn't prove anything, 01:14:52.109 --> 01:14:54.310 right? Unless you have that stamp on the product 01:14:54.310 --> 01:14:56.590 itself at NSF, or if you're in the rest of the 01:14:56.590 --> 01:14:58.949 world at FormSport, then you really can't be 01:14:58.949 --> 01:15:02.149 confident that what's in there is what it says, 01:15:02.170 --> 01:15:03.590 and also that it doesn't contain any of these 01:15:03.590 --> 01:15:06.060 contaminants. If you're going to all that trouble 01:15:06.060 --> 01:15:08.340 to pay for something to feel better, it's the 01:15:08.340 --> 01:15:10.640 least we can do is to make sure it's of the highest 01:15:10.640 --> 01:15:12.979 quality and you're getting what it says on the 01:15:12.979 --> 01:15:17.279 tin. Well, I think what sounds different to me, 01:15:17.319 --> 01:15:18.779 and I know you guys have sent me something that 01:15:18.779 --> 01:15:20.460 hasn't arrived yet, so I'm excited to try it. 01:15:20.539 --> 01:15:23.399 But when I think of guys and girls that will 01:15:23.399 --> 01:15:25.979 take some sort of shake with them on the rescue, 01:15:26.079 --> 01:15:28.180 on the engine, in the squad car, whatever it 01:15:28.180 --> 01:15:31.539 is. Usually it's going to be just protein or 01:15:31.539 --> 01:15:34.659 maybe just creatine. So to have a complete kind 01:15:34.659 --> 01:15:37.819 of nutritional profile in the same kind of shake, 01:15:37.960 --> 01:15:40.479 again, not sounding too salesy, but I'm just, 01:15:40.520 --> 01:15:42.319 you know, again, everyone that comes on the show, 01:15:42.399 --> 01:15:45.460 it's something that I believe in too. You know, 01:15:45.460 --> 01:15:49.420 to have a meal rather than a sporting supplement 01:15:49.420 --> 01:15:52.619 that. Sounds like it's got a lot more bang for 01:15:52.619 --> 01:15:55.380 its buck because we're not known for being extremely 01:15:55.380 --> 01:15:57.659 well paid. So if you're going to spend money 01:15:57.659 --> 01:16:01.100 on supplementation, to have that vast spectrum 01:16:01.100 --> 01:16:04.800 of macro and micronutrients versus just protein, 01:16:05.039 --> 01:16:09.260 for example, it seems like bang for your buck. 01:16:09.359 --> 01:16:11.140 It seems like there's a lot more value as well 01:16:11.140 --> 01:16:13.720 than if, as we mentioned before, all the singular 01:16:13.720 --> 01:16:15.720 supplements that are lining up on our shelves. 01:16:17.240 --> 01:16:19.279 Yeah, I mean, definitely. And we see this in 01:16:19.279 --> 01:16:21.579 military. You know, like you said, you've got 01:16:21.579 --> 01:16:23.600 the protein and the carbohydrates and the calories, 01:16:23.720 --> 01:16:25.579 which is great. But when you're going, you know, 01:16:25.579 --> 01:16:28.880 abroad, on site, adding in the micronutrition, 01:16:28.960 --> 01:16:30.739 or if you're tactical or fire, being able to 01:16:30.739 --> 01:16:32.859 complement the protein shake with the micronutrition. 01:16:33.060 --> 01:16:35.140 Yeah, it's massive. It turns it into a proper 01:16:35.140 --> 01:16:38.159 meal. And to your point, like, yeah, it's still 01:16:38.159 --> 01:16:40.359 a premium product. We obviously offer discounts 01:16:40.359 --> 01:16:42.920 for military for fire. But one of the ways as 01:16:42.920 --> 01:16:44.659 well, even when I work with clients is like, 01:16:44.680 --> 01:16:46.789 hey, if we're taking this. Monday to Friday, 01:16:46.829 --> 01:16:48.850 or if we're taking this during the busy periods 01:16:48.850 --> 01:16:50.630 when we're at work, we're going to have a massive 01:16:50.630 --> 01:16:52.569 impact. You're much better off to take something 01:16:52.569 --> 01:16:54.430 that's going to have signal, right? It's going 01:16:54.430 --> 01:16:56.909 to have an effect than taking all these things 01:16:56.909 --> 01:16:59.729 that are, you know, you might as well be not 01:16:59.729 --> 01:17:01.310 taking anything because it's just not going to 01:17:01.310 --> 01:17:05.189 have, you know, enough of an impact. And that's 01:17:05.189 --> 01:17:06.489 the thing too, James, that we're talking about. 01:17:06.529 --> 01:17:09.329 I mean, in the tactical community with first 01:17:09.329 --> 01:17:12.630 responders. Cost is always a major issue, right? 01:17:12.689 --> 01:17:14.890 What is the cost and how much is investments 01:17:14.890 --> 01:17:17.529 required in it? And I think that was the other 01:17:17.529 --> 01:17:19.350 thing is that taking all those pills, that's 01:17:19.350 --> 01:17:22.470 a lot of money. And when I talked to Paul Winsper 01:17:22.470 --> 01:17:25.510 initially, Bubz's partner, and he was saying, 01:17:25.550 --> 01:17:26.970 listen, let's figure out a way we can get all 01:17:26.970 --> 01:17:29.649 these nutrients to the guys and to the first 01:17:29.649 --> 01:17:32.649 responders or athletes without breaking their 01:17:32.649 --> 01:17:34.869 wallet. And that was another thing I loved, right? 01:17:34.970 --> 01:17:38.079 So it's a way to kind of... mitigate some of 01:17:38.079 --> 01:17:40.960 that cost that would be required to kind of hit 01:17:40.960 --> 01:17:43.359 all those pillars, but still get the highest 01:17:43.359 --> 01:17:46.359 level of efficacy across the board. Brilliant. 01:17:47.210 --> 01:17:49.090 I got one more area, then we'll round off this 01:17:49.090 --> 01:17:52.369 conversation. But I know, Bubsy, you wrote one 01:17:52.369 --> 01:17:54.909 of your two books was Peak 40. So kind of looking 01:17:54.909 --> 01:17:58.350 at the older athlete and first responder professions, 01:17:58.489 --> 01:18:02.569 I got so much admiration for the old men and 01:18:02.569 --> 01:18:05.890 the young man's occupation, as they say. So talk 01:18:05.890 --> 01:18:09.590 to me about the kind of philosophies that you 01:18:09.590 --> 01:18:12.409 have in the older athlete or tactical athlete. 01:18:14.600 --> 01:18:16.500 Yeah, well, I mean, my first book was called 01:18:16.500 --> 01:18:18.420 Peak and this was a deep dive into performance 01:18:18.420 --> 01:18:20.920 and it was like a 13 and a half hour listen on 01:18:20.920 --> 01:18:23.479 Audible. So I had a lot of the coaches coming 01:18:23.479 --> 01:18:25.779 up to me saying, you know, Bubz, I like it, but 01:18:25.779 --> 01:18:28.960 you know, what do I need? Like, give me the condensed 01:18:28.960 --> 01:18:32.560 version of this. So Peak 40 came out of that, 01:18:32.699 --> 01:18:34.539 you know, it's about three and a half hours on 01:18:34.539 --> 01:18:36.140 Audible. So it's a little bit of a shorter listen. 01:18:36.680 --> 01:18:39.039 And again, it's about setting up a system for 01:18:39.039 --> 01:18:41.260 people. So we talked about it before with this 01:18:41.260 --> 01:18:43.579 idea of like, let's get your morning right. You 01:18:43.579 --> 01:18:45.119 know, step one, if we get your morning right, 01:18:45.180 --> 01:18:46.939 you can repeat that. All of a sudden, you don't 01:18:46.939 --> 01:18:48.539 have to think about that anymore. And you've 01:18:48.539 --> 01:18:51.239 a third of your day is now taken care of. Right. 01:18:51.300 --> 01:18:53.159 We talk about the top of the tail of the day, 01:18:53.199 --> 01:18:55.460 you know, master your morning. I call it an own 01:18:55.460 --> 01:18:57.760 your night. Like if we can do well there, the 01:18:57.760 --> 01:18:59.840 middle of the day matters much less. And so the 01:18:59.840 --> 01:19:03.039 book is just really a straightforward way of 01:19:03.039 --> 01:19:05.479 applying a lot of the principles so that you 01:19:05.479 --> 01:19:08.260 can, you know, get to where you want to go without 01:19:08.260 --> 01:19:11.039 having to make it a full time job. Right. There's 01:19:11.039 --> 01:19:13.970 this famous quote from. I think it was a golfer, 01:19:14.010 --> 01:19:16.170 Byron Nelson. And he's like, the best golfers 01:19:16.170 --> 01:19:18.430 are either thinking a lot about everything or, 01:19:18.470 --> 01:19:21.210 you know, they have a very short list, you know? 01:19:21.550 --> 01:19:23.390 And he said, if you're somewhere in between, 01:19:23.510 --> 01:19:25.529 you're really going to struggle. So it's like, 01:19:25.550 --> 01:19:27.289 how do we make, how do we automate things? How 01:19:27.289 --> 01:19:29.430 do we make it easier for people? And if we can 01:19:29.430 --> 01:19:31.729 automate your decisions, then all of a sudden 01:19:31.729 --> 01:19:33.109 you can get through your days and you're just 01:19:33.109 --> 01:19:35.369 making the right choices by reflex. You know, 01:19:35.409 --> 01:19:36.689 like you sit in your car, you don't think about 01:19:36.689 --> 01:19:38.520 putting your seatbelt on. You've just done it 01:19:38.520 --> 01:19:40.779 so many times. It's just automatic. And so that's 01:19:40.779 --> 01:19:42.699 peak 40 is really all about that, trying to help 01:19:42.699 --> 01:19:46.260 simplify things for folks. And, you know, again, 01:19:46.380 --> 01:19:48.140 it's just one of those things like nothing's 01:19:48.140 --> 01:19:49.779 changed in the research and protein in the last 01:19:49.779 --> 01:19:51.619 10 years. But if you go online, you'd think they're 01:19:51.619 --> 01:19:54.100 having this raging debate on what's the right 01:19:54.100 --> 01:19:56.479 amount, right? And so trying to provide a bit 01:19:56.479 --> 01:20:00.380 of signal amongst all the noise is the aim. But 01:20:00.380 --> 01:20:03.300 as one of the scientists once said, it's like 01:20:03.300 --> 01:20:05.140 a fart in a hurricane, but we'll keep trying. 01:20:07.810 --> 01:20:12.270 what about nutritionally what what does physiologically 01:20:12.270 --> 01:20:15.229 decline as we age that we need to be aware of 01:20:15.229 --> 01:20:19.649 as we progress through you know life yeah i mean 01:20:19.649 --> 01:20:22.310 we become more anabolically resistant so we actually 01:20:22.310 --> 01:20:25.130 need more protein as we go 50s and 60s and beyond 01:20:25.130 --> 01:20:28.810 right um which is key so getting at least that 01:20:28.810 --> 01:20:31.369 1 .2 grams per kilo as your absolute worst day 01:20:31.369 --> 01:20:34.710 is a big one you know making sure we're getting 01:20:34.710 --> 01:20:37.029 in what we call polyphenols. These are these 01:20:37.029 --> 01:20:39.529 forms of antioxidants that are found in fruits 01:20:39.529 --> 01:20:42.350 and veggies. Actually, coffee and tea is half 01:20:42.350 --> 01:20:44.449 your intake is right there. So if you're a big 01:20:44.449 --> 01:20:46.449 coffee drinker, maybe you switch over to decaf, 01:20:46.449 --> 01:20:49.090 you get all the benefits of the polyphenols without 01:20:49.090 --> 01:20:53.130 the caffeine. Even for our beer drinkers out 01:20:53.130 --> 01:20:56.770 there, 2018 German national team, how did they 01:20:56.770 --> 01:21:00.310 rehydrate the guys in the bobsleigh? Non -alcoholic 01:21:00.310 --> 01:21:02.689 beer, right? You get all the polyphenols, it 01:21:02.689 --> 01:21:05.289 hydrates faster than water. Right. And then when 01:21:05.289 --> 01:21:07.050 they asked the doctor why that over water, he 01:21:07.050 --> 01:21:08.550 says, because I can get them to drink a shitload 01:21:08.550 --> 01:21:14.750 of it. Right. And so he said it in German. So 01:21:14.750 --> 01:21:19.789 even then, like this idea around, you know, alcohol 01:21:19.789 --> 01:21:21.109 might hit you a bit harder as you get older. 01:21:21.229 --> 01:21:23.189 So whether it's adding a non -alcoholic beer 01:21:23.189 --> 01:21:25.449 here and there to help take the edge off, rehydrate 01:21:25.449 --> 01:21:26.810 a little bit so it doesn't interfere with the 01:21:26.810 --> 01:21:28.909 sleep. You know, these are some of the key ways. 01:21:28.970 --> 01:21:30.390 And from a training front, I mean, you guys do 01:21:30.390 --> 01:21:32.130 all the tactical work, but just being more efficient 01:21:32.130 --> 01:21:34.810 with what you're doing. you know it's like you've 01:21:34.810 --> 01:21:36.569 got all this years of maybe training age behind 01:21:36.569 --> 01:21:38.970 you we don't need to be pushing all the way up 01:21:38.970 --> 01:21:41.369 to that you know maximum recoverable volume we 01:21:41.369 --> 01:21:43.250 can be more efficient with what we're doing and 01:21:43.250 --> 01:21:45.170 as you probably see roll good i know with all 01:21:45.170 --> 01:21:47.050 your work like just getting people to move a 01:21:47.050 --> 01:21:49.890 little bit better because the the back pain the 01:21:49.890 --> 01:21:52.170 shoulder stiffness like the injuries become the 01:21:52.170 --> 01:21:54.369 real limiting factor of getting people to actually 01:21:54.369 --> 01:21:56.090 move because they're like oh i tried that but 01:21:56.090 --> 01:21:58.729 now i'm injured three weeks in like oh shit okay 01:21:59.689 --> 01:22:01.250 Dude, that's what it is, bubs. You know, James, 01:22:01.350 --> 01:22:03.689 too. It's like two steps forward. One step forward, 01:22:03.789 --> 01:22:06.029 two steps back. So guys, what happens is they're 01:22:06.029 --> 01:22:08.010 like, it's not worth it. You'll hear that all 01:22:08.010 --> 01:22:10.069 the time. That's not worth it. Because they want 01:22:10.069 --> 01:22:13.229 to train hard, but they're like, there's a risk 01:22:13.229 --> 01:22:14.789 I'm going to get hurt and screw that. I don't 01:22:14.789 --> 01:22:16.289 want that. So that's the whole issue. Then they 01:22:16.289 --> 01:22:19.130 just don't train to begin with. And I think that's 01:22:19.130 --> 01:22:21.130 where we have to, you know, kind of, again, change 01:22:21.130 --> 01:22:23.189 the paradigm a bit. And where guys are looking 01:22:23.189 --> 01:22:25.069 at it from the perspective of, let's do enough. 01:22:25.149 --> 01:22:26.750 Let's move every day. Let's stay consistent. 01:22:27.529 --> 01:22:30.470 I think volume over time is really my focus rather 01:22:30.470 --> 01:22:34.210 than just intensity sporadically. So that's kind 01:22:34.210 --> 01:22:37.449 of my mantra as of late. Well, it's interesting 01:22:37.449 --> 01:22:41.210 because, I mean, if you talk, I've had Dr. Stuart 01:22:41.210 --> 01:22:43.609 McGill on the show, for example, talking about 01:22:43.609 --> 01:22:47.069 the back injuries. And when I told him about 01:22:47.069 --> 01:22:48.949 the shifts, he's like, well, it's not if you're 01:22:48.949 --> 01:22:50.050 going to get hurt, it's when you're going to 01:22:50.050 --> 01:22:52.170 get hurt. Because as you know, when we do train 01:22:52.170 --> 01:22:54.819 and we take our job seriously. It's when we sleep 01:22:54.819 --> 01:22:56.779 is when we heal, when we, you know, are reinforcing 01:22:56.779 --> 01:22:59.960 the body. So you have that ongoing element that, 01:23:00.000 --> 01:23:01.439 yeah, you have to acknowledge that the way that 01:23:01.439 --> 01:23:03.539 we're worked at the moment, you will get hurt 01:23:03.539 --> 01:23:05.779 if you keep training. And, you know, what's the 01:23:05.779 --> 01:23:07.439 alternative that you don't train? Well, that's 01:23:07.439 --> 01:23:09.819 unacceptable either. So another, you know, great 01:23:09.819 --> 01:23:12.539 point from the rest and recovery perspective, 01:23:12.579 --> 01:23:16.260 but from just sheer aging, what I found now at 01:23:16.260 --> 01:23:20.829 50, 51 is that. If I can just work on mobility, 01:23:21.109 --> 01:23:23.550 so I'm glad our coaching has actually changed 01:23:23.550 --> 01:23:25.930 our programming to Wolf Brigade now. So we're 01:23:25.930 --> 01:23:30.670 doing a lot of mace work and all those kind of 01:23:30.670 --> 01:23:33.270 things. So it really is working on that. It's 01:23:33.270 --> 01:23:36.010 phenomenal. But I'm not looking to get stronger 01:23:36.010 --> 01:23:38.229 anymore. I'm not looking to get fitter. I want 01:23:38.229 --> 01:23:40.670 to get more mobile, which in turn will make me 01:23:40.670 --> 01:23:43.109 more efficient and therefore stronger and fitter 01:23:43.109 --> 01:23:45.310 at 50. But I think if you're at this age now 01:23:45.310 --> 01:23:48.859 still chasing PR, so rather than... working on 01:23:48.859 --> 01:23:51.619 on deficits and weaknesses i think that's when 01:23:51.619 --> 01:23:55.800 middle -aged men and women get hurt yeah 100 01:23:55.800 --> 01:23:59.279 i totally agree if i could circle back and throw 01:23:59.279 --> 01:24:01.899 one more in on the nutrition front please as 01:24:01.899 --> 01:24:05.340 we as we get older we do our blood glucose control 01:24:05.340 --> 01:24:08.539 worsens as well right so the the bag of haribos 01:24:08.539 --> 01:24:10.840 that you're having at 50 or i'm having it almost 01:24:10.840 --> 01:24:14.500 50 is not the same as when we were 20 24 25 right 01:24:14.500 --> 01:24:16.960 in terms of recovery So that's the one where 01:24:16.960 --> 01:24:18.880 we talked about ultra processed food. We talked 01:24:18.880 --> 01:24:21.539 about diet quality, like in the thirties and 01:24:21.539 --> 01:24:23.180 forties, we're trying to build a little bit of 01:24:23.180 --> 01:24:25.060 those habits so that when we get to 50 or 60, 01:24:25.159 --> 01:24:27.300 we got a better chance of onboarding ourselves 01:24:27.300 --> 01:24:30.779 versus like going from the fully processed to 01:24:30.779 --> 01:24:33.840 that, you know, heavy fruit and veg and, and, 01:24:33.840 --> 01:24:36.939 you know, whole grain diets, tough ones. So that 01:24:36.939 --> 01:24:39.159 would be a big one of, you probably notice, you 01:24:39.159 --> 01:24:41.199 know, whether it's sugary snacks or other things, 01:24:41.260 --> 01:24:43.760 like it's going to have a bigger, bigger effect 01:24:43.760 --> 01:24:48.170 of the older you get. Brilliant. All right. Well, 01:24:48.270 --> 01:24:50.229 for people listening then, where are the best 01:24:50.229 --> 01:24:56.069 places to find ProBio itself? I would say GovX. 01:24:56.229 --> 01:24:58.149 GovX is the best way to go. We just partnered 01:24:58.149 --> 01:25:01.689 with GovX and I wanted to get it on there because, 01:25:01.770 --> 01:25:03.829 I mean, predominantly that's where everyone goes 01:25:03.829 --> 01:25:05.829 in the first model community to get their products. 01:25:06.109 --> 01:25:08.810 I mean, they get it at a great price. But yeah, 01:25:08.930 --> 01:25:10.670 that's the best place to go. I would say GovX 01:25:10.670 --> 01:25:13.470 or you can go to ProBioNutrition .com as well 01:25:13.470 --> 01:25:17.359 to get more background on everything. I 100 % 01:25:17.359 --> 01:25:19.100 support it. It's an amazing company, amazing 01:25:19.100 --> 01:25:21.460 product. And you've got guys like Bubz and Paul 01:25:21.460 --> 01:25:25.920 and an incredible team behind it. Well, Bubz, 01:25:25.920 --> 01:25:27.340 for people, if they want to learn more about 01:25:27.340 --> 01:25:29.140 you, where are the best places online for that? 01:25:30.800 --> 01:25:32.880 Yeah, I got a funny last name. So you can just 01:25:32.880 --> 01:25:36.979 Google me, drbubz .com is the website. Happy 01:25:36.979 --> 01:25:38.720 to send out some books to your group too. There's 01:25:38.720 --> 01:25:40.640 some Peak 40 books, James. So give me your address. 01:25:40.739 --> 01:25:44.619 We'll get some sent over for you. do a lot of 01:25:44.619 --> 01:25:47.359 work and, and, and tactical police and EMT. So 01:25:47.359 --> 01:25:49.239 definitely want to support the group. And that 01:25:49.239 --> 01:25:51.479 was a big part of our mission at pro bio is like, 01:25:51.539 --> 01:25:53.460 we want to, we want to be able to support the 01:25:53.460 --> 01:25:55.079 people that are doing the hard work. And we talk 01:25:55.079 --> 01:25:58.359 about this a lot, but you know, pro sports, we 01:25:58.359 --> 01:26:00.619 call it a high pressure environment, but obviously 01:26:00.619 --> 01:26:02.439 it's, it doesn't hold a candle to what, uh, to 01:26:02.439 --> 01:26:05.520 what you guys do. So, you know, it's, it's definitely 01:26:05.520 --> 01:26:08.739 a big, big area of focus for us as well. Thank 01:26:08.739 --> 01:26:11.140 you. And, uh, Roque, what about you? If you want 01:26:11.140 --> 01:26:15.060 to learn more about you. Bro, people know enough 01:26:15.060 --> 01:26:22.819 about me, bro. All they need to know is I'll 01:26:22.819 --> 01:26:24.979 be fasting. I'm fasting in between meals. That's 01:26:24.979 --> 01:26:33.100 what you need to stay with. No, no, no. I'm going 01:26:33.100 --> 01:26:35.100 to be trying to grow out my hair this year. No, 01:26:35.119 --> 01:26:37.439 that's not happening. But other than that, brother. 01:26:39.279 --> 01:26:41.920 Yeah, just, I mean, my stuff, just my IG, Darolk, 01:26:42.000 --> 01:26:44.699 at, you know, DA underscore Rolk. But, yeah, 01:26:44.859 --> 01:26:47.520 I'm good. I'm just supporting amazing companies 01:26:47.520 --> 01:26:49.659 and individuals like Bubz and, of course, yourself, 01:26:49.819 --> 01:26:51.500 James, everything you do. And we didn't talk 01:26:51.500 --> 01:26:53.260 about you, bro. Everything you're doing, not 01:26:53.260 --> 01:26:56.039 only for all the first responders, but specifically 01:26:56.039 --> 01:26:57.880 with the fire service and trying to advocate 01:26:57.880 --> 01:27:01.340 for that, you know, the shifts and giving guys 01:27:01.340 --> 01:27:03.500 more rest and getting more fit, bro. Amazing. 01:27:03.500 --> 01:27:05.680 You're such a legend, bro. It's always great 01:27:05.680 --> 01:27:06.779 to get on your show.