All right, we're live. I haven't used streaming in a while, but we're gonna talk about my hip replacement I'm one year out and I got some perspective to give so if you're Just had a replacement you need a replacement or you're thinking about maybe someday you're gonna need a replacement I'd love to give you some insight and some wisdom on this topic now to kind of reframe all this I have actually worked with a lot of people in the past that have a hip replacement and What I've learned over the years is that most people wait too long They're like well wait till I'm older like I'm gonna I don't want to have it done twice You know go as long as you can and my philosophy has never been that my philosophy is as soon as as soon as As soon as you can't do the things you love to do Then you should have already had it done. That's my that's always my piece of advice as soon as you can It really quick in the chat if you've had a joint replacement, or you think you're gonna need one someday Put down what joint that you're got challenges on And so but you know for me I actually had an experimental surgery on my knee as an implant kind of like a mild replacement in my 20s So it wasn't my first experience though. That was something that was really over the top. They don't do that experiment anymore That's not a surgery. They do anymore, but they had learned a lot from it as I've high I just had my hip replacement. I've a couple of shoulder reconstructions. I Do what I like to do awesome. So yeah, that's been my advice up to this I've worked with a lot of people that have had replacements and I always said do if you can't do what you love to do So for instance for me at 45 years old, I have now four young children at the time only at three We had a baby six months after my replacement five months after my replacement But what's happening is that I wasn't able to go for I couldn't run and play catch with my son or my daughter I couldn't chase them because sometimes if my hip flared up I it was really hard to get around for a few weeks. So that was that was hindersome now I could I could function I could stay upright I could get through my day, but I wasn't able to do the things I wanted to do I wasn't able to go to the gym and really work out anything on my lower body because it just my My hip would flare up and that's it right. It's over But I want to give an update though because things aren't that great right now full transparency Although I play catch with my son today and that's great I've done a lot of really good things, but at 45 years old You know having a hip replacement and they probably have to have a few joint replacements in my lifetime I'm working on some other ways to prevent that but you never know What happened was three six weeks after my replacement not six weeks Five weeks four weeks four weeks after my replacement. We had a trip to Canada cancun, Mexico That we'd earned and so I went and I got permission from my doctor to go And my mentality just I'm not normal in a sense of taking care of myself sometimes.  I was getting stronger. It was feeling really good Now the the thing is is the hip pain was gone. Now. I just had muscle pain that was due to me being dumb and not resting long enough And so You can really move better and run I can yeah, I don't run I will probably never run again any kind of distance in my lifetime somebody asked Just because I'm not a runner by by by no means but I can play if that makes any sense And I foresee I'll be able to play a lot of things with my kids But competitively I will not do competitive Distance running or running or sprinting probably at all But nor do I have a desire to ever do that anyway So it's not like I'm missing out on anything there Now I'll be able to go hiking and things like that and do like hike machu machu pichu and things like that I'll be able to do all that. So in any way I'm doing pretty good And about six weeks ago four weeks ago four weeks ago now four weeks ago now I actually tore it again So I haven't I'm having an habitual problem now So I have to go through another phase of rehab to try to get why am I keep tearing these muscles? So it's been interesting at the same time. So it's the hip. It's good. The muscle is I'm having some troubles with it So just an update now. Here's my philosophy on that Here's my philosophy on that my philosophy is this is that I would rather if you're somebody that's looking for hip replacement needing a joint replacement Is that what I know about the human body when I know about people Even myself and I'm pretty disciplined when it comes to physical activity But when you can't use your legs and you like to exercise you start to stop doing the things that you need to do to strengthen those muscles So if your joint is sacrificed and you're not able to use those muscles very well, they start to atrophy and get smaller Well, it's harder as you get older to reverse any of that or to build the strength and muscle back up. It's really hard So I my philosophy is I wanted to get it done younger is because now that I'm having some obstacles in it That's fine. I'm still 46 years old. They're gonna be 46 That'll be all behind me in another year or so and I have my still some really good years to get my strength way up And that's what I care about getting the strength and the muscle around the joint way way up If you wait to your 70, you know, if you did it when you're 70, you did it when you're 70 You can't stop it, but you can still go out and do the work. I know a good friend of mine She's in her 60s.  So you're very much going to take a step back Now what I've done is I have some parameters things that I've done in the past in my in my 30s and things like that That I know how strong I can be my goal is to get as close to those numbers as possible before 50 So that I can now I know my my threshold of how to stay strong So I am dealing with some problems. I I do have some pain in my leg.  That's a problem. I have it's been that's why I have so many injuries That's a personality trait. Maybe I don't know. So but anyway, it's been a year I'm excited. The pain is significantly less. It does tell me one thing is the pain in my left hip is way less I do have some muscle pain But I now feel how much my right one doesn't work as well That's the that's the funny thing is I have all this motion in my left hip that I don't have in my right And I'm like, holy cow. It moves so well. It does even with the muscle limitations I have so much more range of motion. I feel stretches in my in my growing that I haven't felt in years I can stretch my glutes, which I'd never done in my entire life true story Um, so now I'm like, wow I have all this feeling in my hip because of opening up the hip socket and getting a better a better Joint in there because I had hip dysplasia if you guys don't know this so But anyway, it's it's exciting. It's been one year The doctor did tell me he goes Dustin. It's a two-year rehab. It's not it's not a six months It's not a six weeks. It's just two years long.   He's like that's not like something that just ends overnight He goes so having your youth and your strength to gain at all back He's like it's a really good thing And he goes the likelihood that we ever have to go back in and replace it again is so little But even if we do he's like it's kind of like a tire change It's not a it's not a restructuring the whole joint.   He goes not at all I actually know somebody that had three hip replacements because he had it so young and his first one Yes, we need to age better and so part of it is is, you know people sometimes, you know I can get into the the ram of it all I do have some hormonal things that have been impacted through my surgeries and I'll talk about that at the end here I want to probably start you're gonna hear me start talking more about hormones in a little Somebody asked something. Did you ever try stem cell treatment? Yes. I have done stem cell treatments I did stem cell treatments intervening intravenous. I've done it in my in my knee It worked wonderful my knee the thing about stem cells. I've done a lots of different plasma injections PRP it's called And when you have a joint dysfunction and this is something that a lot of people are ignorant by And it's hard because I specialize in neuromuscular work So it's something I've done a lot of time in meaning that if the bone keeps hitting the bone I don't care What you put in that joint if you don't change the the function of the joint from rubbing It's gonna wear back out So every specialist that I've went to around stem cells in my hip they basically said don't waste your money in your time Because the bone the bone spurs and the the encapsulation of the acetabulism wasn't going to be changed by anything Um, that was uh, that isn't metaphysical that isn't outside of maybe a you know, if you believe in spontaneous You know healing and things like that. That's the only way I was going to change I've been working on that for a long time and I couldn't get it. So, uh, I gotta try everything right But stem cells aren't good. They can't grow in an environment where the bone keeps rubbing on the other bone There's nothing in there to get it grow now my knee had lots of surgeries in it They cleaned it out. I had a lot of space in my knee to To replenish so my knee's been doing extremely extremely good with stem cells And so if you're getting at stem cells get them early before a lot of the damage is going to happen And it can be very preventative from a problem now I'm talking about stem cells like there's different forms of stem cells But either way in the joints you can kind of use inner universal stuff If you're going to grow a new organ you have to very specific stem cells and you have to do a very specific way But relative to cartilage it's um, you can do it in a few different manners But you have to make sure that there isn't a lot of joint dysfunction Um, like my shoulders that had all the bones spurs in them. They had to take it all out We had to clean out the shoulders first now There are great candidate for stem cells because now there isn't so much joint dysfunction There's not bone spurs driving into my into my tendons causing tears and in which would be hard for stem cells to You know to replenish me there so Rita exactly exactly and and the good thing about it is is that And i'm going to say this again I highly recommend more people to do it earlier and the rule of thumb is this If you can't do the three things that you love the most with a lot of joy Um, you still might have some discomfort But with a lot of joy Then you should have already done it because when you wait longer eventually you never go back to do those things because you've lost your body's function of doing them and so So that's just my that's my my measurements that because in my 20 some years of doing this In working with the human body most people wish they would did it early because they got back to better life quality of life Faster Most people did now. I i'm young. I know people that have had them done in their in their 30s I know people that have had them done in their 20s I know people that have not in their 40s But I know lots of people in their 50s 60s and even you know 70s is getting kind of up there Um, but in their 60s, I know a lot of people that wish they would have did it in their 50s So, um, I hope that makes sense. But one thing I'll touch on just briefly but is What I noticed after my surgery now what I don't know is it started with my first surgery But because my lack ability to work out when I had my I had my left shoulder done first Um, which really made me feel better I started working out again training and then I right soon after that I had my right shoulder done so both arms are not working as well So I couldn't work out my hip wasn't done yet So physical working out like building muscle was really hard So I noticed just less of me like I didn't feel that same intensity of me Like I didn't feel a strong confidence strong I would grab like a 20 pound weight and everything just felt heavy So then I had my hip replacement done because it's like get them all done And I just wanted them all done right Well, my daughter was born and I was watching and I was aware some research behind if you're when you're when your kids are born Your hormones male men's hormones go down their testosterone goes down during the birthing process While the woman's pregnant and then of course when the baby comes So I started getting my testosterone levels tested and they were in the tank Like absolutely in the tank now ladies yours dude does different hormones, but men this happens And they were one third of what they were last time. I'd had him test it No, I can't take that back not the last time the time before that when I felt like I was probably in my right range They were one third So I was one third down My testosterone levels and other hormones were also just lessened. They weren't necessarily one was necessarily off the charts bad But it was definitely not me if that makes any sense now. You can say yeah, you're getting older But let's be honest in eight years. I don't want to feel like I'm I'm one third less right That doesn't have to be that way Not everybody's hormones do go down when their testosterone goes down when they get older. That's not always the case Especially if you take care of yourself, you're healthy and you're and you do in weight training You play a protein you can definitely keep your testosterone levels up and if you're pursuing something that matters too if you're pursuing something That's that's motivating you also can help keep them up like all these things, right? So I started testing my testosterone, but I didn't feel like me. I definitely didn't so Every month because we just had a baby. I didn't go on any replacements. I was just going to watch the trends And slowly I've watched them come up right slowly But the question is how long do they come back to normal after a baby, right? But what I'm suspecting happened I which I don't have the numbers to Suggest based on symptoms I'm suspecting that happened is my testosterone level started dropping two and a half years before when my surgery started So I think I went into having a baby with already relatively low already been half down or a third down So it's been really interesting watching how that's coming back up. Although I probably in the next 36 Astron To see what happens because my numbers still haven't recovered and it's been a year Well, it's a year since my surgery. We're going on a year to the birth of the child But this was interesting is because I work from home I spent a lot of time with my kids and my baby Well, the study shows that if you're a male and you have a baby your testosterone goes down There's a lot of reasons behind that I can dive into that another another live But but they said the more time a dad spends with their child The lower it'll stay longer So it has to do with some primitive thing. This is all primitive stuff, right? It's one of the reasons why men can gain weight during pregnancy and things like that. It's actually there's a it's not sympathy It's actually biology just to be clear. It's biology. It's just this is probably important for the species of our of humans but anyway It's been interesting watching so I'm going to probably do a what it's called is like a Almost like a reset like bring my numbers up to kind of restart the engines So that I can get back and work out harder do the things that keep the testosterone levels up, which is physical exertion Obviously pursuing which I continuously do Sleeping, you know, drink less alcohol, which I've been cutting back quite a bit on those two To bring those numbers back up because if you if you if this becomes my new normal at 46 In a short amount of time if I go in from let's say, you know, 900 total testosterone and my free was at like 27 and I go down to 306 right if that goes down to here And I don't recover it at least to a higher level Then this becomes my new normal. So I went from here To here and this is my new normal and I and eventually I believe this is how I'm supposed to be and live Well, that might never be the case my new normal should be here Maybe maybe a little less but not necessarily all the way down here And this happens often after people go through injuries emotional stress physical stress Lifestyle changes what happens is they can reset or a surgery and that's another long conversation with people But this means this is important. So if you're if you're if you're above the age of 40 You got to set a bar and a standard for yourself to live by At the same time realize it's not always your effort. This is there's a fallacy out there Um, it's not a fallacy. I can't I don't know what word to call it, but there's a There's a problem out there Um, and I watched I watched a video about a guy. He's a model male model and he was just like, you know The guy looks amazing. Look at Donna's beautiful man, right? And uh, but he didn't feel that way He everything was harder. It's like it's like almost like every day I was I was telling my wife it's like every day I feel like there's like 30 or 40 extra pounds of weight just on my shoulders Like weighing me down like to get off. Everything's just harder, right?  It's just that we can't handle it or deal with it, right? And we let we carry it all so much and that drives our hormones down, right? And telling a person that is low hormones because when you have low hormones you feel higher levels of stress, by the way So people are like it's discipline and structure. You're this you're that and for some people It's there's a level of truth to that but that doesn't mean that if they get disciplined that they can have enough Discipline long enough to get the change out to change the biochemistry to support what they want to accomplish And so these things all play a role together. I'm going to be talking a lot more about it So that's why I'm a huge fan of integration or functional medicine I have a team of doctors that I work with most of them are somewhere inside the traditional system And some are outside of it because at the end of the day like I got to set my own bar And if you're above the age of 40 I must say this again. What's your bar? Um, what's your standard? So if you have younger kids by the age of 18 From 18 to 30 I used to say 25 I would say to 30 every year. Give them the biggest gift Go do a full blood panel not from your traditional doctor. Go find a functional doctor get all their Every level test it and then I mean when I say every level that if you don't have at least four or five six Seven pages of blood labs you didn't do nearly enough. Uh, just to give you a perspective people go I got them all done. No, you didn't uh, I have I have I have a one test that we do It's 96 pages long. So you didn't get them all done. Um, but the end of the day is set a standard for yourself I want a sustained at 12 to 13 minute walking mile. Is that even obtainable Jeff? I don't know if I can walk that fast. Uh, if it is dude, I appreciate you man go for it. I want to see it but Because the reality is is that I do that through my blood labs I have a standard that I want to live by based off of my numbers, but my numbers are when I was about 35 36 That's where my number started. It didn't start when I was my 20. So I don't know what that peak was Not that I want to live at my peak, but I don't know the the contrast from 25 to 35 I don't know. I just I had to speculate and guess go by feel So one of them is is blood labs, right? What is my thyroid? What is my, you know, estrogens? What is my testosterone? What is my conversions? What are my, you know, cluster balls? What are like, what's my standard? What's my white blood cell count on average, right? It can always fluctuate from time to time But what's my average is an averaging trending down is an average you stay in the same is it coming down too fast So this is not an expensive thing to do but give that gift to your kids and start yours today and keep it going Um, so I have some doctors that I always recommend to people because I they just have worked well for me The other thing that I would tell you to do is set a standard for physical exercise and health because you can measure The only nutritional standard I would tell you to do is set a protein goal That's the only nutritional standard I would tell you to do is set a protein goal So for women, it's usually between 50 and 100 grams of protein a day Probably more towards 75 to 100 on average. Do you need to be more for men? It could be 120 to 250 grams of protein a day That's the standard Don't go below that most of the time always stay at that standard if you're tend to be more overweight You've got to be in the lower under 100 carbs a day Maybe under 50 if you're not weight isn't a problem Then you can stay at around that 100 to 150 grams of carbs a day like that's how simple this can be As for a standard that I think is really important is set a standard for physical activity Because at the end of the day when you look at the studies and the science is the an object in motion Won't stay in motion an object at rest won't stay at rest if you don't move you will stop moving That's just that's just what it is and it only gets harder later Now when hormones are in the tank stress is high your injured Shit's complicated. I'm just going to tell you I've lived that way for many many years Been under high levels of stress. I've had multiple injuries and I have new kids and family and all this stuff happening So I know that it can be hard and I've seen my hormones drop with that So that's where I bring in my team to help me What do we need to elevate and then what do I need to keep doing to get out of it? Right to get back to that standard Don't settle if you just had a surgery don't settle for the standard Because what happens is before the surgery or before you get sick or injured You're you feel good, right?  How fast can you walk a mile? Know your standard set it set a bar and know that when you're 80 it might be a little bit less.  You know, how many push-ups can you do if you can't do push-ups? How many pull-ups can you can't do pull-ups? How many setups can you if you can't do setups? How long can you hold a plank get a machine at the gym and figure out how strong you are on that machine For 10 reps or for for three reps and every month you test yourself and know that if I'm getting weaker I have this new idea. I'm working on so I'm not going to tell everybody about it, but it's pretty exciting You know that most people most scientists measure strength by a gripper by a I think it's called an ergonometer for grip. I think it's what it's called I don't know but anyway, it's for grip you can literally buy a grip strength test And just test your grip every month and ride it on a board And you'll see when your body is breaking down and getting sick and you're not getting strong You'll see a steeper decal your goal is to set a bar as high as you can and maintain it with the least amount of work Um, and that's another longer topic But maintain it for the with the least amount of work because if you have to excessively work to maintain it You might be causing other damage Then eventually the whole thing crashes. I'm a pro at that. I've done that many times So I know that that route really really well So you want to do the least amount to maintain it because then you're adding just the appropriate amount of stress to stay Strong and healthy without over stressing the body to deteriorate or break it down. So Anyway, um, when you're out of my hip replacement, I gotta say I'm very proud and happy. I did it I am having some complications with my Muscles and my left hip of some tears that I created at my fault My fault that one's on me that I have to now rehab and put back together and get stronger and give it back behind me Um, and I will be talking more if I do go on TRT. I will be talking more about that I'll probably just do a small cycle of it to bring my numbers back up. Um, the only Rita that is true But if you heard what I said earlier know for a fact Rita said my only barrier is me That is true And at the same time at the same time know that They say this a turtle never gets to the top of a fence pole by itself And so there's a few there's a presenter out there that's really bold and he reminded me me when I was younger and If you know David Goggins, I think he's a freaking beastly stud although I don't actually agree with his principles because at the end of the day What's up, Tyler? Um, Tyler, I'll see you. Hey guys, I'm headed out to Reno in a couple weeks Actually the next weekend. I think it is like 10 days. I'll be out in Reno and in Carson City Uh, super stoked for that. But if at the end of the day like if it's up to you Most people need support and help they need guidance, right? I could say that all day long It's up to me to get my hormones back in check I've been working on it for a long time and for whatever reason I'm not getting there So I can keep trying to fix that or solve that or go Create interventions and find people that understand things differently and help guide me back to that and then sustain what I gain And so that's the power I used to be kind of anti-western medicine for a while Because I felt like they failed me and the reality is they didn't I was failing myself, right? They were trying to support me the best they could so I say that because I think it's important That that's what Dave and Goggin would say my only barrier is me and I I there's a level of belief on that but I think if you only have that mentality I think you'll never get to your fullest potential Because other people can bring so much strength to you and wisdom to you that you can't find sometimes in yourself Um, I was a person that never asked for help. I always try to find a way to do myself to the point where it broke me down um, and So I know I had to I'm not gonna go there So I hope that makes sense Rita. So like Yes and no, yes, you need you and your barriers you maybe but just be aware that there's a lot of people that Have to get get better also and that's important to surround yourself with the right tribe um, and so anyway, um I've been in lives in a while. I'm working on them Uh scheduling is busy. Uh, it's been crazy. Um, sometimes I don't even know what to talk about So I could talk about a lot of things, um Obviously I talk a lot about ketones. Um, I have new philosophies on dining techniques. Um, I'm Trying to share more that more more my my people that live where I live.  I try to eat as healthy as possible but I found I found a good blend of of eating better and Drink ketones, but because I'm drinking ketones. I think I'm doing a key drink diet So it just tells me a lot more people need to be educated on It's it's it's a product not not diet And so I'm going to do more and more talking about that Is that the biggest breakthrough in supplement history occurred and still people think it's about a diet And and I found a diet that I like And I'm going to stick to for the time being because it's working extremely well for me And so I hope that everybody can find that diet for themselves and for me. It's not a ketogenic diet It is a high bread low carb high protein diet that just works With drinking ketones. So I hope that makes sense. Jessica. Good to see you user facebook user 257 I know the carnivore diet very well I've actually tried it a couple times and I don't personally like it at all for my own personal What I found about the carnival diet is people that are extremely inflammatory You have a lot of inflammation issues tend to do well on the on the carnival diet Although I don't believe most of them will ever stick to it or stay on a long term So I hope that makes sense um The what's funny you say that Jessica. She said this lifestyle changed my my ketones life Change love my ketones change. This is a lifestyle change. Oh, yes. As you said, I just read it wrong. This is a lifestyle change Yeah, and you got to create your own lifestyle. That's what proof it does helps you create a lifestyle That's sustainable view But most people in their mind think they need to be on diet and so we got to change that That's going to take 20 years by the way 20 or 10 20 year approach, but as for the carnivore diet um Yeah, I know extremely well. I know um I've seen some pretty cool podcasts one of my mentors in The paleo world Dr. Cordain um did a really cool podcast on it and the guy that he was talking with Um was talking about like, you know crunching up the bone Uh, how to eat the brain out of the animal um and all these other things well That's not a sustainable lifestyle for most people for an extremist that lives out in Costa Rica That might be but for most people they're not going to sustain that um The carnivore diet is a great way to lose weight awesome way because you're basically a deep state of ketosis and you're eating high protein The reality is is that it's what are you how do you want to live your life? Now I tell people like if you'd like to I'm I love challenges I think people should constantly do challenges when it comes to lifestyle So find a baseline that you can then live your life by And then if it's once a month through a couple day challenge like right now I'm doing a five-day ifast right so that's a challenge It's it's a little bit more strict than normal and then once a month I do a 60 hour reboot Well, that's a little challenge, right? Um, I might go and say hey, I'm gonna go carnivore for 10 days Right, I might do I might do that as a challenge to me because it's channel my psyche I'm kind of checks and balancing of what I'm doing and then I go back to what is Relatively normal to me and I might make some slight adjustments to it But when I when I see things like the carnivore diet I just my thing is I know people And people get in debates with me all the time and argue and there's a guy out there that Anyway, they just get into these debates and argue. Well, if you don't It's not about what's right or wrong. It's about people It's about getting people to where they need to be and it's never about losing weight It's about living life Right, but ultimately you want to learn how to live your life with the weight that you that you're You're looking for right you want to find people go, what's your goal? I want to lose weight. Well, that's never your goal Like outside of a wedding or like a movie like a movie an actress or an actor I restart with actors and actresses a long time ago And they would just they want to lose weight for For for a part, right? Well, that's that is their goal. That's their outcome Most people want to lose a certain number on and get to a certain size in their pants and learn how to live their life So they can enjoy their life Most people want to get to where they want to be and know they can go up some ice cream on a date night Or they can go out and celebrate and not get fat again. That's their real goal Right, but they see they keep looking for the one number and that's that's the mistake people make Joseph McClendon says it says it says it says it this way. I forget who he calls it He goes to the afterthought I think so it's like, okay. My goal is I want to lose 30 pounds and I want to maintain it and live my life so that I can be free and flexible with my kids when I go out to have Ice Cream, right? That's a very different goal because what you're doing is your your subconsciously program in your brain to lose the weight and live Rather than to lose the weight and it's abruptly stops because then everything just comes started Usually comes back on for multiple reasons, right? So so anyway But I'm nothing I don't have anything as any diet. I mean I work with vegans I work with carnivore peeps. I work with everybody My question comes back down to is can you maintain a lifestyle that maintains the results you're looking for? When you're in that state or are you gonna have to adjust to that some point? And that's the question set your bar, right?  So that'll hope that all makes sense. No doubt the low carb 18 16 hour Fast is very sustainable for me eating for five days a week. Awesome Jeff But you know, it's interesting Jeff and there'll be a point where it won't be as sustainable You're gonna you're probably gonna adjust out of that diet So I want you to stay open to that time Because as you build more strength and muscle you might find that there's time where you have to refuel your body differently You might get into what we have people that started, you know, they've never done crossfit in 50 years All they're doing crossfit running marathons. Well, they can't sustain That small but eating window for the work. They're putting they have to fuel their body more And and I had like they couldn't get it like they're like, but this is how I supposed to do it I'm like, no, there's no how you you added another thing to your life that you have to make up for And the more you exercise the more nutrition you have to be responsible for because the more demand you put on your body The less you exercise the more you can eat like crap to be honest Um, I hate to say that But in some ways that's true Yes, so so Jeff you want to feed the warrior? I have the wolf shirt on right you got to feed the warrior like If you don't hit your protein goal, that's why I say like from nutrition have a protein goal and hit it Most of the time and it's harder to do when you're fasting a lot So just keep that in mind if you're coming up short in your goal, you're slowing that you're potentially slowing down your metabolism Uh, obviously key to our support and help that but it still can slow it down if you're doing a long term So you want to feed the warrior? So I I do a lot of challenges with people Let's say that you're doing your five day fast, which I love to do and I do I do a lot of intermittent fasting But on the weekends, I'm definitely more free if I come out on the weekends And I'm so much stronger on Monday after two days of eating more Then my fast has been too aggressive. I shouldn't come out of Monday super strong Maybe a little bit but not much if that makes any sense.  Well good That tells me that your body's in too much of a loss or too much of a deficit You want to stay up a little bit more because your demands on your body is higher because you're walking a lot or pushing it more So what is the average protein goal? Does it change by age? No, it doesn't so it doesn't change by age neck it It's funny. I was listening to a podcast guys a protein genius and Um He doesn't like when you do percentages like if your diet is fat carbohydrates in protein because protein shouldn't be a percentage It should be a constant So after the age of let's just call it 18 to 25 if you're still growing it's going to be a little different and your protein impacts She's slightly different when you're younger, but as you go see a 25 You kind of set a standard goal if you want to maintain your metabolism maintain your muscle mass You set a goal of protein now what I don't know is what that is for you I can give you a range for men at the low end is 125 a day 125 grams a day Now i'm talking about animal-based protein if you're a vegan or a plant-based protein eater You have to have more than what i'm saying because not all that protein is utilized right or utilize Well enough, so you have to i'm talking about animal-based protein And so 125 to 250 for a man it can be really wide I would say most men are somewhere between 150 and 200 is where most men should sit On average okay now if you're a physical athlete you're pushing your body more you might you're going to be a little higher than that If you're a smaller frame 130 pound male you probably can be you know right around a pound one I would tell men one pound Per body weight some people will say two pounds per lean body mass So it kind of depends on who you believe but it's really you just got to figure it out for yourself And there's body types that matter to that too certain body types are going to be on the higher side The bulky people that just tend to get muscular fast have to go a little higher protein The lean people tend to be a little lower on the protein on the on the low side of that of their numbers But a simple way is one pound per body weight. I go a little under that I don't good. I don't go for 185 grams of protein a day. I'm sheathed for 150 to 175 a day That's my range and it's where i'm staying for now Um, and then i'm going to reassess it now i've changed I used to be a lot more muscular and i've came down partly because i wanted to partly because my injuries Made me And that's so my journeys. I've kind of found a new normal over the years For women typically 75 to 100 grams of protein There are some women that I would say can get away with 50 grams of protein a day those lighter Little-framed women that don't gain weight very easily typically can stay a little lower on protein in general But 75 to 100 grams of protein a day if you drink prudent products The keto pro I would put it at 100 I would put it at 20 grams 25 grams of protein a day So because of the way it's formulated with the branched amino acids So this is a great product for people that can't get enough to pump it up without pounding a bunch of food in their in their In their belly because that's usually why they can't get enough is they just not hungry for it Um, when you're in ketosis, it's sometimes you can dampen your hunger down So protein is like sometimes harder to get Um, my what I use for animal protein is I use chicken. I use turkey. I use elk rabbit I don't use rabbit, but I'd like to Beef I don't I'd be a couple times a week probably I have tonight actually I'm allergic to fish. So but I do recommend fish is great If you're okay with doing dairy products, um greek yogurt is a great way to get protein in of course keto pro Um, I I don't tell people to do a lot of protein shakes, but if you just can't fill the gap Use keto pro if you need to get some additional ketones or protein shake get some additional protein shake a wave based protein It's good if you're okay with dairy. It's actually one of the better ones. There are some, um collagen based protein. There are some, um bone broth based proteins out there that Um, I actually haven't seen the data on it to see if it's better than than way The way's been a high standard for a long time It's just that you also can have an allergy to dairy. So then both the other sources are our benefit for people I just got back from my Stretch lab session. Wow, that's awesome. Um, I've never done stretch lab. I have to try it one of these days most of my joint pains Don't allow it to happen. So I'm always I'm always just tense because it always hurts. So, uh, let's see Maybe I'll take a muscle relaxor and go get stretched out So I can relax Nick, I hope that helps you with, um the protein goals But it doesn't matter about age. It matters about you think about protein is your it's kind of like your metric to maintain your metabolism If it's too low, your metabolism will slow down. Same thing with calories calories matter Um, if they're too low, it will slow your you'll slow you down But I always tell people focus on protein first.  You're going to want to eat maybe 30 at the minimum Up to 50 you could probably go as high as 60 grams. So if you're going for 160 grams So you're in reality, you're shooting towards 50 grams of protein three times a day to hit the one or 50 just to kind of put it in perspective so A chicken breast like a pretty good size chicken breast is 50 grams of protein So just kind of so I'd be two chicken thighs for me is what I have and that's my 50 grams of protein So greek yogurt at 16 in it for a cup, right? So I might have to greek yogurt with a piece of chicken or with some I do with this so this is 20 greek yogurt 16 So then I'm put me there I might slip in a fourth little snack to get my protein up like 25 grams.  I don't ever pay attention to the caloric energy of it all I just okay. I had that but I always have that after what I do if that makes sense No, I might have it at three o'clock in the afternoon with my kids But I always make sure my protein goals is not a there's not a negotiation on there. I'm going to hit them and so So anyway, I hope that makes sense, but you hit those numbers. I promise you My mentor of mine. He wrote an article Protein and nuts for breakfast And so I put a lot of people on that but especially if you got a young boy If you have like a 16 year old or a 20 year old or a 14 year old boy You can use with athletic girls too But you put give them a give them a good like 40 ounces of protein 30 to 40 ounce pins How big they are and a handful of nuts like brazil nuts just a variety of different nuts and change it up the nuts And within two weeks, you won't even recognize that boy You won't even recognize them if they eat it You will not certain type of nuts mix nuts mix it up brazil nuts or a couple brazil nuts in there They got some really good stuff in there But if you're an older man get brazil nuts, but just have some brazil nuts for some good stuff in there for us, man But you won't recognize that boy in two weeks.  It's amazing focus in school get better It's absolutely extraordinary. So yeah, he wrote that article and it's I mean, it's been well published now And it works really well it really really well and it helps with body composition Because think about most of these boys and kids are eating cereal for breakfast or toast for breakfast They're not getting ready for battle. They're getting ready to I don't know Send them their thumbs for a while and do nothing I don't know like that boy at 14 is is hungry to go grow Hormonally like that's primitively how we're programmed And at that age from you know, let's call it 12 or 14 to 25 That is the that is the prime age to bring out the warrior Right and it just makes such a huge impact on them. And so get that protein in the front end It's amazing what it can do, but it can work well for you all too And so I do have mornings right earlier with protein. I don't eat at 5 a.m Like I used to I usually I 8 or 9 or 10 sometimes But then I do my intermittent fasting sometimes and I do my reboot sometimes so I Call a calorie confusion and I do a lot of variety of it because My body just tells me to do that I've been doing this long enough for I just learned to listen to it and I don't try to follow the schedule. So Yes electrolytes for high school athletes, um I like proven electrolytes. I'm biased towards those because I know I know what's in them um There's one other company that I that I've used in the past that I've always liked to Um, especially where you live there Tyler, but hydration I was the kid that always cramped up So I would drink like two gay bottles of gatorade during you know the day of a game and you know a whole thing of bananas And I just didn't realize how important water was so um, but yeah, that's something we can talk a lot about Like definitely recommend hydration. I'm not a big fan of gatorade um, I'm a much bigger fan of High quality water. Um mountain springs is my favorite fiji probably number two and evelin number three Water if you're buying the water, none of those are super inexpensive Uh, they're all they all they all your premium on those Um, but electrolytes are huge. Um before proven launched our electrolytes here Now the one thing is if you're not drinking our ketones, you need extra sodiums You're not gonna get in this product But this is an unbelievable product for that and then if you're not drinking sodium Or you're not you're not getting extra sodium in different ways by drinking ketones You would want to add some extra sodium based electrolytes or at least just more salt Um because you want to make sure you have plenty of sodium, especially if you're a sweater because uh, That can really decrease performance big time dehydration is such a big problem for performers And they don't realize it because they drink a lot of water But or their hydration drink sucks. So it's just not very good It's they're selling something that tastes good and that actually delivers much hydration And it's all customizable every person so but I have to go it's eight. No nine I've been on for 45 minutes way longer than anticipated, but it's good to be back on lives I go through cycles sometimes I just I I'm like, I don't know what to say Today I went through like nine topics Uh, so now I can break each one of them down individually But if you ever have anything you want me to go live on, um, it probably doesn't matter I probably have some awareness of it or at least an opinion on it Um, don't ever hesitate to hit me up Tell me what to go live on and then you can always invite to that If it helps if it's protein if it's hormones if it's my experience with hormones if it's electrolytes if it's hip replacements joint replacement surgeries timing Uh, how to how to work with kids. I've worked with young athletes and kids for many years and I've been my big passion So, um, I have a lot of thoughts and philosophies on children Um, now I'm have children and I understand it's not as easy to implement is what it was when you were single And you don't have kids Uh, it sounds good, but it's not always hard to out implement But now I understand that better so I can always give a guidance on that too. So, um, if that's it and done, y'all I'm out. Cheers. Good night