ever seen and the sad thing was I didn't listen to him for years you know I was able to lose 40 pounds at times actually you could say 50 pounds in 2008 when I spoke I was close to 200 pounds about well you guys are on that other thing but but no man I lost like a quarter of my weight you know by switching my diet working out with some of the best fitness people and having information on some of the best fitness and diet and even doctors so what we got today is Mark October auto break man yeah auto break I'm so sorry but the the thing is is he's talking about some of the ways to treat your body the way that you should right supplementation fitness the importance of it in the mentality of why you would need to live with that mindset and make your life better I'll tell you this before I bring them on stage what I've noticed in these conventions what guys walk away with the most it has nothing to do with stuff that I say I wish I wish it was but has everything to do with what guys have done with their fitness body and lifestyle and that's going to come from the guys like this so come on stage man I'm excited to hear take it away brother cool thank you all for having me here you could be anywhere in the world but you're here with me today so you know big props and big thanks so my name is Mark Ottobre or otherwise known as Maximus Mark I have a blog and obviously I'm the owner of Enterprise Fitness which is a personal training company before we get rolling I just want to make mention to a couple of things which is in context I just want to know so I can kind of deliver a more tailored speech for you guys today who in the room is more after the I guess health point of view of wanting to know what they need to do with a health just by a show of hands okay who would be more interested in hearing about I guess the performance aspect of how do I increase my bench press how do I increase you know get six pack all these other things so it's probably more towards the performance of fitness which is good to know good information so we'll get rolling so firstly about me why do you want to listen to me for the next hour well I'll tell you my story in brief so I can give you as much content as possible this was me as the fat kid at school I was always picked last at sport I wasn't particularly athletic at all by any means I wasn't particularly good at school very low self-confidence about myself and the reason that I love sharing health and fitness the reason I do is because of the fact that this is where I started and this was the vehicle for me to transform my life for some of the other speakers the vehicle for them to transform their life was you know learning about pickup and all the other things but for me it was health and fitness so that's pretty much what I've dedicated to my life to ever since my first I've a fair bit of experience in terms of bodybuilding competitions this was my very first bodybuilding competition I weigh about 68 kilos 87 kilos any day of the week this was me at just 68 kilos moments away from hospitalization before my first bodybuilding comp so when I say I did everything that you could possibly do wrong learning about health and fitness I did everything possibly you do wrong I mean after my first comp I put on 14 kilos in the space of three days yeah so I wasn't particularly healthy which was the void and please write this down your voids in life dictate your values okay so if you don't have health you will search for health if you don't have money you will search for money okay if you don't have women in your life you're going to search for women so your voids dictate your values so for me it was health and fitness it was performance so that motivated me that inspired me to go out and learn as much as I could I wanted to be the authority in the world to really get this message across of how to do things the right way so I competed a few other times this was my last comp that I did which was in 2007 and I've got to be honest with you guys competing as much it was fun at the time that I did it you know I don't compete anymore it's I rather focus on the strength sports getting my squad up my deadlift up that's what's more inspiring to me however I do this some photos of me here just recently taken that's me lifting I think it's about 200 kilo 210 kilos on a fat bar at a strongman comp which which I won the under 90 kilo division so I train and you know for me it is all about performance but since then and learning what I've learned and the lessons along the way around nutrition I've been able to create quite a fair bit of success for my clients these are just some of the clients who I train and coach this is actually Janet Cain Janet Cain's the four-time Miss Australia three-time Miss Olympia so she is you know quite bona fide she's the best female figure competitor in Australia one pretty much every title that the IMBA has to offer and that's her just winning her fourth Australian title with me backstage at one of our comps I coached six girls this year and I do do a lot of work with fitness girls so figure and competing physique competitor so fitness models at one of the comps I'd three girls compete they all wanted the visions so you know the methods work that's my beautiful fiancee Christine she competed as well she won her division Caroline won the fitness model division the Linda she won the intermediate the same comp these are other girls that I've worked with so this goes on and on Amanda she won the Vicks this year Lauren transformed her body completely as you can see Jenny she was a mum of four Marshall is actually in the room and he met me at 21% body fat now he sits at about 13 he got down in those photos he was about 8.6 the reason why I showed this another guy he actually interesting story this guy he met me around 2006 I taught him my philosophy around nutrition which is what I'm going to essentially teach you guys today and he went over to Vegas to be a DJ and he essentially someone said to me that you look good basically why don't you do some modeling he did some modeling and now he works as a model in Las Vegas you know not bad two time Mr. Australia Tristan Boyce who I used to work coach in 2009 Eros is actually one of our trainers at Enterprise Fitness this transformation was eight months this is Aiden more boys that I've coached to be on stage so the reason why I show you that those photos is not to you know look wow look at all these photos you need to get in that shape no no it's to impress upon you that you know what I'm going to teach you guys today in the philosophy you can pretty much tailor it to whatever level that you want and that is right for you it's not about competing on stage you know it's seriously not it's not the point that I'm trying to get across it's about you maximizing your own health and fitness so before we get rolling one of my philosophies and I see this a lot and I mean there's probably some of the other coaches who in speakers who spoke yesterday who kind of James Marshall definitely this morning touched on this topic and people come in and they come to see me and they want to know what to do because they want to have the result now I'm going to present to you guys it's not about what you do and it's not about what you have it's about the person that you become okay so there's a formula and essentially I'll just write this formula over here and that is B as you can see on the board do and have now a lot of people say to me you know mark I want to have a great body I want to have the six pack I want to have all that what do I have to do now that's working with someone on a very superficial level because the fact is and I'll speak in someone at lunch I can give you a 12 week in this case it was a ketosis diet I can give you a 12 week ketosis diet you can lose a whole bunch of weight but if you're not the person mentally to maintain and sustain those results you're going to screw it up it's like 97% of lottery winners you know go broke within three to five years okay after winning the lottery why because they're not that person so in your quest for knowledge don't look at things that you have to do to have the result look at the person that you have to become okay and it's really super mega important because let's face it the person that I am does not allow me to go to McDonald's okay it does not allow me to use things like canola oil margarine even drink Coca-Cola and people will say oh you know you have a restrictive diet I don't have a restrictive I eat whatever the hell I want whenever the hell I want it's because the what's between my ears is the person who I am I have a healthy identity about myself and a healthy relationship with food I am someone who loves to be physically active so that is what I'll encourage and that is what I that's that's the main goal of this presentation is to get that obviously there's things that you have to do around that but once you be that person it becomes very very easy almost effortless so there are four factors into getting the body that you want okay there's nutrition training supplementation and the key one is the mindset and that's what I just touched on before okay that is key who do you be you know what does a healthy person do okay if I was this healthy person what actions would I do then the actions when you have the result that you want to have an almost seamlessly overnight you'll have lost ten kilos or put on some weight or whatever the case may be so my favorite analogy in terms of teaching all this stuff and teaching nutrition I just put this down is this analogy here because it kind of puts in perspective I guess my philosophy around what and how we were designed to eat and the foods that we should eat so we all know Australian rules football at least I think we all know hands up for those who know Australian rules football okay on the pies I didn't beg for the pies but most people do so why not okay so Australian rules football basically the oval looks like that now what I'm going to use this as a representation representation of is the time frame in which the human species has been on the planet now there are people that will argue the human species has been on the planet for as much as 15 million years or other people who will say no no no it's only two million years so for argument's sake we'll just say this whole oval represents the past five million years of human evolution okay so if we all go to the MCG today and we walk from here all the way up to this gold square here can I just move this yeah yeah move this in the side sorry yeah easy so if we walk all the way up to this tiny little gold square here that represents pretty much you know most people say well you know maybe 4.5 or even 4.9 million years okay that that whole top of that whole field there if we look at this tiny little gold square that represents the last 10 to 15,000 years of human evolution now does anyone know why that's significant yes agriculture was introduced absolutely very good agriculture was introduced in the last 15 to 10,000 years this tiny millimeter which the guys in the back row can't even see me riding in is the last hundred years okay now what I'm going to suggest to you guys is that we go back to eating and living in this period here not this period or this period so it's very very simple essentially what did we eat in the last you know five billion years we ate things that were hunted we ate things that were fished we ate things that were gathered and we ate things that were plucked okay we drank water and we essentially slept half our lives okay and we slept half our lives without cell phones or computers or aquariums next to our head or anything that vibrates next to our head we slept restfully and peacefully and sleep by the way guys is often the most underrated tool in terms of increasing guys testosterone fat loss muscle building it has a massive impact if you guys don't sleep you know please do talk to me after after this presentation because we can talk about that because it is for me working with clients that is the first thing that I support to get someone sleeping the reason being I'll tell you it's no secret the reason why I want people sleeping restfully is because it increases compliance so if I say to someone you know you're gonna do this this this this this if they sleep well they're more likely to comply because they've rested well so it's no secret why I do that so as we said before this is the introduction of grains into the diet and this tiny hundred you know years millimeter of represent incandescent to the human eye represents the last hundred years of food industry so what it represents essentially is things like canola oil it represents things like KFC obviously McDonald's the 24-7 you know we didn't have seasons 24-7 here it looks at Coca-Cola things like high fructose corn soup which was only developed in the 70s by the way canola oil margarine all the trans fatty acids were only developed in 1911 so shortening all these foods are last hundred years our genes genetically as a species have evolved exactly 0.02% in that time frame so in other words we haven't adapted to this diet at all nothing there's no the the adaption actually is all these auto immune diseases it's diabetes it's bad skin pimple all these Westernized diseases that we now have that is the adaptation it's not a positive one by any means we want to be lean and muscular and have you know boundless energy we need to do certain things we need to reduce the toxic load in our body okay all foods essentially this past if it has a label you know you want to eat foods that essentially don't have labels okay you know if you're drinking chocolate milk you know just remember chocolate milk is actually most of the time the worst when milk is manufactured it is all the gunk and the blood and all the other stuff because chocolate milk is the easiest to color so if it's all the blood and stuff that's essentially what you're drinking yeah it's not good for you and obviously loaded with sugar preservatives all that it's a toxic load on your body a toxic load your body doesn't need so coming back to this just to recap what we talked about things that are hunted fish gathered and plucked now there's a very important book that was written in nutrition it was written by a man named actually I won't write it you guys can write it down man written Western a price Western a price was a dentist in the nineteen the only actually was a researcher primarily but he was in the nineteen thirties that you guys are smiling on cuz you know exactly where I'm going with this 1930s to 1940s and he had a fascination with teeth teeth so what he did his life's work was to go around so I think it was 21 countries off top my or maybe was 14 he wrote a book called nutrition and physical degeneration and he photographed all different cultures both who influenced by Western diet and those who ate their native diet and he looked at their teeth and he found that the people who ate the native diet had you know perfect teeth and drew a correlation the thing is with the hunted fish gathered and plucked law the reason why bring up Western price is because what you eat essentially is a little bit based upon where you come come from genetically okay so you know for example if you come from a married ascent or if you're like an Inuit you know you guys probably didn't eat a lot of carbohydrates or you ate very very little because all you ate was fat and protein especially the Inuit in the cold regions of the world nothing grew there all they ate was fish fat and protein if you went up more you know sweet in the Swiss look at the Swiss culture what they ate with lots of dairy vegetables but it was mainly a lacto-vegan vegan diet they did eat meat but again that was based on availability meat was always based on availability and one thing about Western price is he actually did search any thought he was gonna see a vegetarian society he thought that was gonna be the healthiest but he actually didn't see that at all the only time people ate meat was always based on availability and if you look at some of the like the Lakota tribe an Indian tribe you know day eight four kilos to two kilos is reported for two to four kilos of meat a day they were one of the most you know brutal strong physically tribes you know that was ever recorded so if you essentially you know when I go out I got to talk this about this because essentially there are some social elements to eating like this that come with it if you go out with your friends and you're like all right you know I'm gonna implement this eat things that a hunted fish gathered and plucked into my diet 90% I would say probably even more but we'll just say 90% of people eat foods that are based in the last hundred years so they eat foods off this you know the rest of the time they might you know 9% of the time they might eat the grains and then you know 1% of the time they might eat here so essentially people will look at me and I say it's not normal but actually looking at human evolution I'm normal they're common okay and that's a key mindset shift that you have to understand you have to get I'm normal you're normal if you eat off these foods that is what's normal this is just what's common okay these two here so eat what's normal not what's common today it was normal based on your genetics the other way I put it to people you know we've got max and PCs in the room now it's essentially the factory operated in factory specified fuel if we take out that Mac battery and we plug it into that PC the PC will run because it's a it's a fuel source but it's not the optimal fuel source for that PC okay the optimal fuel source for that PC is the PC battery that was developed by the manufacturer let's say in this case IBM and that's what it needs to run on okay so we can run our bodies off these things here however they won't run optimal at all okay so moving on so again as you guys saw before actually that there as you guys saw before and excuse me I will have to refer to the notes just to keep on track but as you guys saw before I do specialize in fast body composition changes okay so some of my recommendations again the only recommendations that if you guys want to implement and change your physics fast is to eat every two to three hours okay now it's not something that you have to be absolutely religious about if you're a healthy person and you're happy with where you're at currently you don't have to eat every two to three hours okay but if you're what I found from my experience is that if you want to change someone's body composition in the shortest space of time eating every two to three hours definitely has its benefits okay the reason being is because it mitigates the effect of a hormone called insulin is who's here is familiar with the hormone called insulin everyone excellent so let me just put it to you like this insulin is essentially your I guess the the hormone responsible for storing body fat okay now it's not the insulin is a I guess quote unquote bad thing we need insulin and if you look at it like this over the course of the day okay let's say we start our breakfast with a general way of which most people do which is you know Kellogg's corn flakes and you know skim milk by the way any time you hear low fat just think chemical shitstorm okay again coming back to my basic principle of things that a hunted fish gathered and plucked you want to get things as unrefined as possible so as natural as possible milk was never meant to be low fat didn't happen okay if you drank milk in the way it was supposed to come out of a cow it had fat in it okay so just to keep in mind but if we have one of those breakfasts your blood sugar raises okay now because your blood sugar elevates there's a hormone that coincides with that which I'll draw in red which is insulin so insulin rises and essentially high blood sugar in the bloodstream is toxic so we can't have all this circulating blood sugar in the cell because it's going to cause a whole lot of damage so essentially what insulin does is wrangles up all this blood sugar and drives it in to the muscle or to the liver or if the muscle is full it will drive it into the fat cell okay simple as that so the way I describe it is see in in in coming back to their football overall the only time humans or the Paleolithic human had access to high amounts of refined sugar was when does anyone know no well actually fruit someone said fruits fruits were fruits today have been a commercialized yeah so fruits are a lot bigger they're a lot sweeter so yes there was fruit toast in the fruit but there's also a lot of fiber in the fruit and fruit in the Paleolithic environment was a different machine that it is today so yes there was sugar in there but where I was going with this like there's also a lot of fiber in the fruit okay that's why we eat fruit and fruits not I guess insidiously bad but there was the fiber content there it was more fiber than then you know due to farming the land and reducing soil quality and all those other things and and you know farming for bigger yields fruit has been you know the nutrient value anyway has been diminished the only time that humans really had access to refined amounts of sugar was when they stumbled across a beehive now that wasn't every day okay and honey was protected by bees so you couldn't get it every day but humans would go at great risks to get that so essentially this was the only time in the Paleolithic environment we really had huge amounts and even if we ate fruit it would look more like that rather than bang okay so there's a different different effect on blood sugar so we've woken up in the morning let's say this is 6 30 we've had that high refined cereal which is elevated our blood sugar we get in our car we're not exactly being chased by a hungry lion to burn this off yeah it just sits there in our body so obviously our muscles are the glycogen stores in our muscle the glucose in our liver we don't need extra glucose yeah we're not being chased by the hungry tire tiger so essentially we will be more prominent to store that as body fat okay simple as that so essentially to lose body fat you really do need to manage your blood sugar okay how do you manage blood sugar well you guess that you manage the amount of refined carbohydrates you eat so cut out all the white stuff in other words yeah white bread grains all that other stuff okay I haven't covered all these points so a really easy way to do it and I guess a quote-unquote meal plan is with each meal you want to pick a protein now how do I find protein protein I think quality protein and by the way I'm some people get a misinterpret when I talk about things like this I'm not an advocate of you know factory farming or anything like that I'm also not definitely not a vegan but I do encourage you all to go out and source the meat as high quality as you can afford okay so if you can afford the organic meats and the better cuts like you know kangaroo meat and all these other things because kangaroo is obviously game game is fantastic for you can afford free range eggs you can afford free range chicken I absolutely encourage you to go do that okay but essentially you want to pick a protein a quality protein source okay a quality protein source is not a protein shake it's not a food product it is an essentially something that was hunted or fished you all got it the other caveat is I'll make is on fish so if you are gonna get fish one thing I would strongly recommend that you all do is buy fish from Australia and also buy smaller fish so you don't buy things like tuna you don't buy things like shark or swordfish the reason why does anyone know the reason why I make those recommendations do you want to yell it out mercury exactly right mercury is the reason so to avoid a heavy metal toxicity issue I mean it won't kill you if you have it say once a week or twice a week but if you're having it every single day which is what a lot young guys do I see it a lot of times because it's cheap it's easy and they eat a whole lot of tuna to get bigger well you also and I can tell you firsthand I've had my you know mercury tested and all that back in the day I was every single day tuna tuna tuna my mercury I've done a few detoxes it's lower than what it was but it's still there yeah so to avoid going through a whole detoxification phase later in life you don't eat as much tuna and don't eat as much shark especially things like whale which the Japanese love you know definitely don't eat any whale any ever you know you don't need to eat that it's also bad for the environment pick a green pretty basic so you've got your protein you've got your greens let's just say you know one thing that I recommend to make it easy on you guys to eat more vegetables is frozen greens okay you can just go to your coals Safeway whatever your supermarket is and buy a whole bunch of frozen green vegetables don't make for one meal yeah because if you make for one meal you're gonna be constantly making meals if you want to eat more and put on some lean mass so essentially get all your frozen veggies put in a big pot put some hot water in it you know boil them up and keep them in the fridge okay and the best tupper where that you can get isn't actually Tupperware it's things like ceramic pots or glass if you can get glass that type of thing so you avoid the plasticity crossover when you're boiling things because obviously if you've got hot vegetables and you put it in a plastic container the plastic can leach onto the vegetables yeah so to avoid any again toxicity issues like BPA BPA is a bisphenol A is a compound that's found in almost plastics that can transfer over to the food you want to avoid that because it's actually an estrogen by nature it's a what you call a xyno estrogen or an estrogen mimicking compound so you don't want to lower your testosterone guys yeah you want to keep that high so pick a green then you then it's about managing your carbs and fats so a lot of people you know saturated fat for example has a lot of bad rap you know everyone you talk about saturated fat or you want to avoid fat you know you don't have any fat that's not entirely true if you can get or really high quality fats like avocado coconut oil organic butter that's one thing that's very important to buy organic a high quality olive oil these things are very very nourishing and by the way you're not gonna and that's the other thing West Native Price was talking about before he called you know in he actually looked at every tribe and he found that the ones that had the highest that he sam you got the butter he analyzed the butter and the ones that had the highest nutritional content in the butter were often the healthier cultures okay so butter has been around for centuries it is a super food don't be scared of butter you know cooking with it i'm not saying i get teaspoons and shove it in your mouth yeah but you can cook with butter okay coconut oil is also very healing you know you want to mix and match depending what you're cooking with yeah if you're cooking let's say minced meat you might use coconut oil if you're cooking fish olive oil might suit that dish better but don't be scared of your fats the fats that you do want to 100% avoid and get rid of if you go home to your mom's house go to your dad's house even at your home girlfriend whoever it is if you see margarine or canola oil just chuck it in the bin yeah that's the best place for it they're the poisonous fats especially when i do a lot of body fat testing i do a lot of body fat testing i should i do biosignature testing when i do that i can always tell the people who have a high amount of canola oil in their diet because their fat is a lot harder okay so you definitely want to reduce those not reduce cut them out all entirely get the proper fats in your diet they're very very healing very very important now i was talking before to someone about a ketosis diet essentially there are two main type of against genotypes if you will there's what you call a carb type should i write it here on a different page there's a carb type a fat type or another way to say it a carb type would be a slow oxidizer and a fat type would be a fast oxidizer so essentially all that means is are you better suited to a slightly higher carb diet or are you better suited to our protein and fat diet yeah general recommendation you know don't if you're wanting to put on weight you're going to need to eat a mixture of both if you're wanting to lose weight you do lower your carbs a little bit but the carbs that you absolutely want to including your diet are fibrous carbs which are again your green vegetables yeah you mean in nutrition everything is debatable everything except for one thing eat green vegetables but even then that's debatable yeah so you want to make sure you're eating plenty of vegetables regardless of whether you're a carb type or fat type the carbs generally that i recommend people to eat again this is depending on how much carbs they can tolerate if someone was wanting to lose weight pretty much for the first two weeks i would suggest they stick to sweet potato and pumpkin until they're happy with how much body fat they've actually lost yeah so lots of protein lots of vegetables sweet potato pumpkin as they get leaner they might use things like rice quinoa and be a little bit more fancy with their carbs fats again very basic the ones that in hunted fish gathered and plucked if ever in doubt just remember hunted fish gathered and plucked i always just one thing that i do with my the guys who i get ready for shows and that type of thing as someone gets leaner let's say they're six percent body fat i increase their carbs i want to know how much carbs they can get away with so again it's not about dropping all carbs entirely if you're wanting to put on weight you know if you don't think you're big enough yet obviously you know have your eyes sweet potato pumpkin plenty of protein you know again but even for the guys who want to put on weight that's not a license to eat shit yeah because sugar eventually will make you insulin resistant which is a bad thing you want to be insulin sensitive uh and portions which is often a question i get i used to give you know this is what you should do and for some people who i don't want to think so people who you know paid me i need to get a result in 12 weeks let's say it's a competitor i'll give that but for you guys eat enough you know if you're hungry eat don't be anal and measure your food and all that type of thing eat enough protein so you're not hungry or you can go two to three hours even four hours without having a you know to binge on something or being so hungry that you need something to eat yeah just to check in with everyone so far are there any questions before i move on if you want to get a mic sorry you mentioned genotypes and that triggered some biochemistry that i did at uni um slow oxidizer fast oxidizer there's two genotypes what's the dominance relationship there dominance um okay it doesn't matter you use genotype well i'd use as i said for a lack of a better word genotype i just meant more generally two types of i guess uh diets essentially that people would eat okay someone who tolerates carbs better and someone who doesn't tolerate carbs better so in the case of that again remember the example i gave was the mary the mary wouldn't tolerate carbs as well and that's something that i've seen when doing body fat tests and they don't tolerate carbs as well to get their optimal body fat composition okay whereas someone who let's say from you know Swedish backgrounds they will tolerate carbs a lot better okay i'm using that as an example okay so when i say uh genotypes it's just the differences in people and even in in races you'll see differences in people so i use that as a as a broader term if that makes sense but can there be someone that's like a medium oxidizer okay everything in physiology great question everything in physiology is based on a continuum yeah so you're going to have the extreme you're going to have extremes on both sides and you're going to have the in between so that's why for most people in the work in in the room this is why i recommend is they get if there's body fat that needs to be lost they lose the body fat they get to a healthy weight and then bring in the other carbs and the other foods because then they're going to see oh geez you know eating bread every day makes me fat or if if they just kind of trying to do a little bit all the time they're not going to see that that makes sense yeah do you test or like actually test or do you just trial and error every client i mean like like if you do just trial and error or do you actually get a specific test so i use the biosignature and on the biosignature is developed by charles polatwin who's a world famous strength coach so i've been trained done a lot of courses with charles and all these trainings and the biosignature is essentially a 12 site body fat method one of the site is an overview of what your hormones are doing okay so one of the indicators is the upper back fat and that is an indicator of how well genetically you tolerate carbs so for example if i have a client working with them if their lower back fat is really low then i know that they're going to need to have more carbs if it's really high then i know that there's probably a fat and protein diet but then again you know in two weeks time i'm going to test them so i've got their total body fat let's say they start with me at 20 percent you know in two weeks if it's 18 percent we're good you know there's not much change that needs to go take place we're going to keep tracking and keep getting results the body fat the biosignature is is a body fat test i've done a body scan before is that the same thing no no use it by hands unless you've had a biosignature practitioner do it that's the yeah it's a specific protocol and method developed by charles yeah do you want to keep asking questions or do you want to continue we'll keep going um i'll continue with this and then we'll come back to the okay cool yeah i just want to check in to see where everyone was at before we uh before we move on okay so this is half cut off so simple things to improve body comp and i'll need a review to the board again but here's a simple one cut all grains and gluten okay gluten builds plaque on the brain it slows you down some people obviously more sensitive to gluten than not my mentor on this topic is uh dr thomas o brian who i actually did a podcast with which you all can listen i've actually done over 23 podcasts with world famous health experts that's at www.maximismark.com forward slash radio or you can search maximus mark on itunes to have that they're all free you can download any of them all of them but the one on gluten again dr thomas o brian quotes some research and some papers where he says 70 of the population actually has some form of sensitivity to gluten okay so it's not only that's going to make you you know it's not it's not about making you fat or overweight or any of these things although as a side effect when you do cut gluten i always find people do lose weight a lot faster if that's just the one change you cut gluten for vegetables you will see a rapid change in body composition i see that quite frequently so that that's the first thing and minimizing grains and wheat and most people do have some form i find the best test for this isn't actually a blood test you simply do what you're doing now you cut it if you feel better in two weeks great they're probably not for you reintroduce it if you find you get a lot of gas wind all those type of things you have your answer for some people it doesn't affect yeah but if you're kind of one of these people it's kind of like riding a bike the same bike every day and then you get a new bike and you didn't realize how bad your old bike was yeah so they're things to watch for cut supermarket dairy the reason why supermarket dairy is insidious is because you don't remember that two liter bottle of milk that's sitting in your fridge isn't from one cow you know it's from 10 000 cows but then it's gone off into a truck it's been homogenized and pasteurized which is basically another word of saying bastardized it's rapid heating it's removed all the goodness out of that milk and then it's been fortified with you know calcium which milk should have calcium in it anyway but because it's been pasteurized and homogenized the calcium content is obviously diminished the other problem with commercial milk is you're not getting it from grass-fed cows you're getting it from grain-fed cows and the reason why they feed cows grain is because cows can produce it's something like 12 000 liters of milk more than if you fed them grass okay so if you get grass-fed milk fantastic rain-fed milk which is what you're going to be buying in your commercial commercialized supermarket isn't so good for you as well it's been as I said before pasteurized and homogenized and that is dairy is often linked if there's any skin conditions in the room obviously most of the time dairy is linked if you have any skin conditions to an some form of intolerance to dairy so that's a good one to know but again with all of these if you cut them out simply as cut them out if you feel better cutting them out then you know you have your answer yeah where should you buy milk from so you didn't hear this from me again this is only a recommendation right it's not it's not what i'm saying to do because you know this is what I would do if I was buying milk I go to the Queen Victoria markets and I buy raw milk okay it's called bath milk in Australia it's illegal to sell raw milk for the consumption but it's not illegal to sell raw milk to use on your skin so of course when I buy it I'm soaking my feet in it yeah soy cut soy soy is an estrogen mimicking uh basically soy is estrogen mimicking full stop the straps thyroid 95% of the world's soy supply is genetically modified food now to do genetically modified food justice I probably need a whole presentation on its own the guy who I like to listen to about genetically modified food his name is is Jeffrey Smith and he's from responsible technology.org basically in a nutshell they've genetically modified the soybean so it's it produces its own amount of pesticides so that when you spray the soybean with pesticides it is pesticide resistant if that makes sense so they're splicing the way they found the genetically modified the genetic resistant gene was because a company by the name of Monsanto was dumping pesticides in this I guess dump and there was an algae that was growing and they go that's interesting we're dumping pesticides nothing should live here so they got the the sample of the algae and they sampled it and they found that was a gene that was resistant to the pesticides they go okay well we can play with this manipulate it and insert it into the the soybean plant the soybean and then spray you know acres and acres of pesticide over that soybean which by the way pesticide in itself is a xynoestrogen xynoestrogens again are just estrogen mimicking compounds as males we want to promote testosterone not estrogen even in females the xynoestrogens are insidious okay so it's not just males xynoestrogens altogether a bad for your health because they disrupt the natural balance of your endocrine system okay so that they're not good for you in other words summary so soy's bad for a number of reasons and another good book if you want to talk more about soy actually by the book go on to westernaprice.org and search soy you'll see plenty of articles by a lady by the name of Kayla D Daniels she's done the most probably the most work in popularizing y soy's bad for you no trans fats uh I say to people you know these are things that won't add to your health you want to avoid them as much as possible what are trans fats well basically any of your vegetable oils margarine uh canola oil all of these things you want to again hunted fish gathered and plucked canola oil margarine developed around the night all trans fats shortening was developed in 1911 by the company by the name of Procter and Gamble canola oil became obviously popular after that but yeah not good for you I have in point number five is actually meat a protein goal and I've spelt meat as in meat a protein goal like eat meat eat red meat eat white meat eat fish eat meat in your diet if you're not so big on meat at least have it once a day yeah have some meat especially as males you're gonna need it yeah if you're wanting to build mass and build muscle look there are some people who do vegan diets and they build muscle they get lean I've never gotten anyone lean on a vegan diet I don't know anyone who's gotten anyone lean on a vegan diet I'm sure it's possible do I do it no I recommend it is not what I do yeah if you want that speak to a vegan who's had success in that and just a side note on that I interviewed um Leah Keith who she wrote the book The Vegetarian Myth so if you're into the politics of food I did have a podcast about that and she wrote a book after 22 years of being a vegan she wrote the book called The Vegetarian Myth and it's a fascinating look at why vegetarianism isn't the diet that he's going to essentially do all these things that vegans claim which is you know the morals of a vegan is not what's bad you know just as compassion for animals that that is that is absolutely spot on it's just how they go about doing it supporting things like soy and wheat if you're not you know if not eating localized food essentially if you're a vegan you're going to be eating a lot more soy and wheat okay um those companies are essentially the same companies that do the factory farming yeah so Monsanto Tyson all these foods it's a continuing cycle so the only way to get off that treadmill so to speak is to buy local I just gave you a I guess a summary of that but um yeah if you want more it's there yeah just look up on my website uh eat plenty of green vegetables which I've already covered okay liquids it's something astounding at the moment I think it's around 40 or 50 percent of Americans get approximately no it's more I think it's about 80 percent of Americans get around 50 percent of their daily calories from liquids which is astounding okay so you're saying people are drinking around you know a thousand to two thousand calories just from their liquids that is insane we'll never design to deal with that that's why diabetes is on the rise okay coffee is good for you provided you buy it organic please do not buy decaf when you get decaf essentially it's all the chemicals that go in it to strip the caffeine away okay so coffee is fine coffee is actually there's a lot of polyphenols in coffee and in research is actually science they've shown that coffee drinkers compared to non-coffee drinkers live on average five years longer okay so people who drink coffee coffee again but you do that's one thing you do want to buy organic and that isn't an license to drink you know six cups of coffee a day one or two cups of coffee a day isn't going to kill you yeah um next one is tea you can obviously mix and match your teas that's another one you want to use loose leaf teas in the tea bag what's the compound I think it's hexanes or no it's not it's chlorinated it's bleach the tea often tea bags are bleached that's not so good for you yeah so if you're going to drink a lot of tea teas a normal part of your diet use loose leaf tea okay and obviously water yep oh both either all uh not to quote me on this but I think one is better for I guess heart disease and the other one's better for yeah it's it's like which study you look at will show one is better for this one one is better for that but nutshell coffee has a lot of antioxidants in it tea is very anti-cancerous uh or has anti-cancerous properties in it say for example green tea but again key factor there is you buy loose leaf tea okay so it's not coffee or tea use both and obviously drink plenty of water an easy thing for most people to do is to just simply cut out all soft drink as of today you know we developed this taste and again you got to remember about food manufacturers and food industry is they develop food so that we can consume more okay so in other words uh you know it's not uncommon for people actually here's an interesting stat since 1975 uh food was growing of food industry sugar consumption I should say was growing 1% a year that 1% growth was based upon food uh population growth since 1975 after 1975 uh sugar consumption has grown up to 5% per year now that 4% gap essentially what that is is they figured out pretty early on that the more sugar that you add to food the more people consume okay so you can down-regulate people's appetite hormones such as leptin which is a you know specifically correlated to appetite you can down regulate people's appetite hormones if you give them more sugar the other thing that Coca-Cola do is add sodium to the coke which makes you thirsty which essentially makes you want to consume more so not missing out on anything by cutting out soft drink you actually live longer and drink more water which you'd be better hydrated and better be able to perform yeah so drink plenty of water uh this one uh this is just a note on supplementation supplements that I recommend and I like to take pretty much all year round uh magnesium because there's over 300 biochemical functions uh in the body that is due to magnesium and it's also clinically the most efficient mineral that you'll see next one is zinc because it's synergistic to every single other uh vitamin and mineral and the other one is fish oil but generally fish oil is not something I take all year round reason being if I eat a diet let's say you know a lot of meat in my if I get an order which I do I order my meat from a farmer if I get an order of 40 kilos of of organic grass-fed cow I don't need a supplement with fish oil because the cow has plenty of omega-3s in it okay but if you're you know just starting your health kick fish oil is definitely a good supplement to take now one caveat on that don't just go and buy out any random fish oil any random zinc or any random magnesium it needs to be formulated the right way so one of the things that you find with fish oil especially is only 12 companies in the world that make uh ethical fish oil and what I mean by ethical fish oil is fish oil that's actually sourced in a part of the world where the fish is clean so if you go to the chemist and you buy you know 10 bucks for 400 pills of fish oil guaranteed it's going to have heavy metals in it okay you want to buy all your supplements generally from a practitioner range some practitioner ranges that are good or obviously polyquin is the one that I I recommend and use other brands are things like thorn metagetics um if you do do a google search practitioner brands they're the main ones that Douglas labs would be another one they're the main ones that you that are safe okay and in magnesium is a big one because magnesium most people don't formulate it the right way so it's unobsorbable magnesium so for example I could give you a magnesium that's unobsorbable that will make you go to the toilet okay that's why it makes you go to the toilet because it's unobsorbable but you want magnesium like a magnesium oratate or a fumarate which or a taurate which is good for the heart muscles all the other things so it needs to be formulated right magnesium oil are topical magnesium that you're rubbing to your skin very good again but even that you need to make sure generally a magnesium a topical magnesium will only be formulated by a practitioner company because they're always ahead of the curve yeah I use topical magnesium from the polychrome range it's fantastic I really do like it I'll hold I'll get like sleep like a baby okay so sleep rules for you guys now there's a study done and TS Wiley who's probably one of the best people I've read on the topic of sleep she quotes a study in her book that's called lights out and I also had her on my podcasting show she quotes a study where essentially they measured the melatonin melatonin is the hormone of sleep okay they measured the melatonin of a young male and then they put five cent fiber optic cable the size of five cents fiber optic cable on the back of the knee and then which shot out light and measured the melatonin again and they produced 80% less melatonin the take-home from that is if you want to have deep restful sleep okay you need to sleep in a pitch black room what is a pitch black room if you put your hand in front of your face you can't see it okay get rid of all the light in your bedroom okay do it today you will sleep better your phone if you use your phone to what who uses their phone to wake them up keep your hand up if it's at least four meters away from your head okay so good on you guys for getting it four meters away from your head but don't sleep with a phone next to your head pitch black do it for three days and you will notice the improvement in what the way you wake up if you can't sleep okay if you have trouble falling to sleep definitely go grab yourself magnesium the other thing that I'd recommend is that you start to implement a wind down process what's a wind down process is when you go home after your after your job you've been sitting in sunlight oh sorry you've been sitting in office light which essentially our brains don't understand it thinks it's sunlight right so which switches off the our brain to produce melatonin so we're sitting in this artificial sunlight which our brain's not making melatonin then we go home we switch all the lights on what is our brain think it's another day it's not time to wind down yet so we need to tell our brains because our genes our hormones all based on external factors basically okay so I mean if you you know food women sleep night day cycles all these things tell our bodies that this is what we're supposed to be doing okay if we put you in a room that just has you know sunlight all the time we don't get the we're tired but we can't sleep so if you have trouble sleeping implement a wind down process that wind down process is turning off the lights or at least putting the lights to the side of you while you work on your laptop or watch tv or whatever it is okay so sleep like a baby oop skipped one okay the next one if you want to change body composition fast is that one obviously cut off is get yourself a good coach a trainer who understands this thing obviously not all trainers are created equal what I would look for in terms of coaches and trainers is someone who has been trained by polyquin okay obviously I'm biased being a PICP coach by a signature practitioner having done a lot of courses and spent a lot of time with Charles himself but you know to be fair it is probably when I look at the industry the fitness industry and I look at who are the best trainers and who are the most safest and if I'm sending a client to someone in an area that you know obviously I'm in Melbourne I'm based in Melbourne but if I have a client who says I'm moving to Sydney who should I go see it is a polyquin coach yeah because we all receive a very high quality of training oops I think I skipped that one so very very simple this slide is basically saying that there's two sets of hormones there's your survival hormones and there's your replication hormones obviously we want to be doing things from a place of replication healthy people can reproduce okay simple you can't reproduce you're probably not optimally in shape okay so you want to hardwire things and again I haven't seen any healthy people who are out of shape if that makes sense but I've seen plenty of people who are in shape who aren't healthy so if you focus on health you will get in shape do things that are healthy don't worry about I have to lose body fat just focus on getting healthy yeah so training so I'll give you a couple of quick points and things that you probably need to go out and research a bit more but the thing with training and again on break I think I was speaking to someone before they said to me I'm doing this program is that good well it's good for four weeks that's it four to six weeks because the human body is an adaptive machine you essentially what we do at Enterprise Fitness as we get a client let's say this is week zero or week one I should say you know we look at them in phases okay and we say all right what's the first goal where do you want to go all right and they might say all right well I'm 25% body fat which is quite high okay you know I want to get lean okay well the goal is very simple it's fat loss okay so we orientate a program for fat loss but they might lose 10 kilos in eight weeks which brings them up to here so that's the eighth week fair so then we focus on strength one key concept to get you can't always be focused on building mass you can't always be focused on building strength you can't always be focused on building fat loss but when you are you focus on that one thing you might get the other things but you I write training programs based around the most important thing you another way to put it you can't go north and south at the same time you can't you just go around in circles this is often what I find with people they either do training programs for way too long or they do training methods let's say for example super eccentrics super eccentrics are great for four weeks then you go next thing why because this thing's called strength deficit super eccentrics will develop strength but they won't develop speed and speed it's always easier from a strength coaching point of view to get a fast person strong than is to get a slow person fast so you want to have to get strong you want to have a fundamental base of speed in there as well so you can't just keep doing the same thing over and over again you're going to get the definition of insanity is doing the same thing over and over again and expecting a different result but you're not going to get a different result it's going to be the same result okay so train hard that's a fundamental if you want to transform your body train four days a week okay if you're not so worried about transforming your body you know you get into the gym two three times a week not a big deal maintain but if you want faster results train four days a week okay fat loss will come mainly from diet well at least that's the goal you don't i don't recommend you uh you know jump on a treadmill and do boring ass cardio yeah we're all guys we were designed genetically to get a rock throw it at the rabbit and then walk up to it and eat it yeah we weren't designed to chase around a rabbit yeah we were designed for anaerobic sports that were anaerobic machines okay we're not aerobic machines and often when you focus unless you want to go out and do a marathon which is a completely different topic and that's completely fine if that's your calling but essentially if you're training for optimal body composition you want to be doing aerobic anaerobic activities and the way i always explain it from a practical perspective is if you compare the body composition of a sprinter compared to a marathon runner i mean the average marathon runner is very skinny it might be lean but they're not muscular okay now if you're looking for optimal body composition it needs to be anaerobic based uh full range of movement there's a saying that i or i heard it just recently from a strength coach a very good strength coach who i respect very highly and he's essentially said to me that if someone can't get down i'm being careful because i've got this in the back pocket but if someone can't sit down all the way and hold this position essentially there's something fundamental wrong in their physiology okay so full range of movement what that means is you want to work everything that you do at full range none of these you're on the bench pressing you these ones that doesn't count yeah needs to be full range for joint mobility longevity all those things um obviously there's actually interesting point before we move on the two biggest things i speak to any good therapist the most common injuries come from either leg press or smith machine now if you go to a fitness first on a monday night what are the two machines that are being used the most besides the treadmills smith machine and leg press so you know get a coach to it's an investment in your training get someone to teach you how to train that i mean when guys come with us we teach them you know we do everything in 12 weeks if people want to continue after 12 weeks they're more than welcome but the comment we always get is how much it's made a difference to their you know year after training the year after that and year after that because essentially it was just that 12 week period where we intensely taught them what to do so they're now confident going into the gym by themselves and getting some great results and having some great workouts okay uh full range of movement and respect reps and tempos and what that essentially means is just simple rules for you guys when you go into the gym not to hurt yourself you know don't do these ones on the bench press you lower controls you explode everything you want to do you want to be able to measure so you never want to go into the gym and especially working with athletes you never want to go into the gym and go oh well maybe you can do 100 kilos no they either did it or they didn't do it so it has to do the tempo the rep everything has to be respected training goals be clear in what's important so here's the problem when working as a trainer what I see most of the time is people will come in and they will say okay what do you want to achieve why have you come to me today and they will say well I want to get stronger I want to lose body fat I want to put on muscle I want to increase my mobility I want to get a bigger deadlift I want to get a bigger bench press well whoa whoa whoa your human body doesn't work that way right pick one and as a bonus we might get the others okay so what I'm saying is you've got to be clear on what you actually want to do yes it is possible and if I could if I showed you had more time I'd show you some clients that I've worked with marshals in the room you can attest to this often I get clients who lose body fat and they build muscle at the same time and they get stronger but that said I'm focusing there my program and my sole efforts on the one thing not the multiple things very very important to understand be clear in this process of where you want to be it's a lot easier for me as a trainer as a coach to look at someone and go like a competitor I train a lot of competitors okay your comp's in June all right we're in December now yep you've got this much time we don't need you lean we don't need your contest ready it's all about you know uh well June April maybe even May we might leave it as much as May before we really start implementing changes yeah but this period here you know we're focusing on strength getting them stronger doing all the things that otherwise people wouldn't do because again they're probably they find a lot of guys do this females are probably the worst offenders but guys definitely do this as well as they say I want to get my abs I want to get my abs there's a saying in strength coaching that abs on a skinny guy is like big tits on a fat chick doesn't count right so if you don't have the mass that justifies abs it you will just look skinny in a t-shirt you don't look skinny yeah build some muscle first then worry about getting lean okay so in that case let's say you came to see me and you're 12% but only 68 kilos well let's bring up your body mass maybe 79 80 kilos then you can worry about getting focus on getting lean yeah so everything should be uh I've already made the point about that everything should be put into blocks which is basically a re-iteration of this so again one to four weeks four to eight weeks eight to 12 weeks again on any client I have I'm developing their training program at least the shortest program I ever write is 12 weeks yeah so I'm thinking about it from a 12 week perspective and then we continue on from there so even some people like Janet who I showed the full time in Australia 12 months in advance I know what we have to be doing 12 months in advance to get to where she wants to be so just take a minute now and write down on that blank piece of paper what is specifically important to you right now in your health and fitness is it that you want to build some mass or is it that you want to you know lose some body fat be clear or is that you want to build some strength yeah I love strength strength honestly all I really train for now is strength I don't really care about anything else it's just strength that's me I don't never train if I do more than three reps it's yeah marshal knows I'm not happy yeah it's three reps one rep two reps because I love strength yep but obviously if I was wanting to do a fat loss phase I'd be doing more reps yeah takeaways look at where you are look at where you want to go and remember that the human body is a machine is an adaptive machine in pretty much everything that you do and what I mean by that is you're not going to do the same thing every single day yeah you're not going to eat the same foods every single day you need variety eat lots of colors in your diet eat different meats eat different fishes variety is the key but also in your training you want enough sameness in your training so that you can measure improvement e.g squat is a good measurement deadlift is a good measurement bench press is a good measurement but you want enough difference and that's every four weeks so that the body never adapts if you're constantly doing the same thing same stimulus same old same old same old same result you need to allow the body to adapt over that period supplements again I already covered this before but just a reduration multivitamins zinc magnesium fish oil must be in the right form training supplements that you could add to that are things like branch training amino acids better alanine performance is a big thing like if you're a strength athlete if you want to burn more fat more effectively carnitine is also very good but they're kind of some general supplements but if you had 50 bucks if you gave me 50 bucks and you said one of the most important supplements to spend my money on the first one would be a multivitamin then magnesium then zinc then fish oil okay don't the first 50 bucks should not be spent on protein powder okay you can eat real food you don't need it's more important to have a good multivitamin magnesium in my opinion than it is to have a protein powder and by the way just a note on protein powders i'm not linked to any you know or i don't i'm not sponsored by any supplement company powders in Australia are unregulated so in other words they don't have to meet a certain standard capsules are very good but powders specifically unregulated so often what's in the label what's in the product can be two entirely different things so it's something you want to be aware of you know make sure that you buy powders and again protein powder is often one of the last things i tell people to buy especially if they're on a budget because of the fact that you can make it up with real food i mean when i train you know five minutes after i just eat a real meal i'm not i'm not a huge advocate of protein powders so finally before i start taking questions you can like us on facebook it's facebook forward slash enterprise fitness australia my name is spelt if you want to add me personally on facebook it's mark with a k m a r k and it's o double t o b r e my blog is maximus mark the reason why it's maximus mark and not markotobri is because maximus mark is a lot easier to say um and what else we've got we've got a podcasting show and um yeah you can connect with me so now happy to take your questions whatever you guys can throw at me all right this is going to take a little while but i think we got some time we had somebody over here first yeah how do you balance i'm working out so for me i wake up at like five a.m to go to the gym yep and then on the weekends i have to go to work at like from like six p.m beyond midnight and then your body cycle gets fucked up and then yes it does yes it does um i mean for opt is obviously in everything that i say there's ideal and then there's realistic right you it's always about me and there's some people who you know i teach nutrition or whatever and i have like an OMG about all the fact i have to eat organic all the time and all this type of thing for me it's about always making the best decisions that you possibly can at that given point in time so example i just recently traveled to Rhode Island to do a course with the Pollock and Strength Institute and i was at the airplane the airport now everyone obviously knows airport food is pretty horrendous okay but i made the best possible choice that i could with what i had what that what i could find was basically what i call chicken dust with salad right is anyone ever got one of those salads where it's like two bits of chicken yeah so i had chicken dust with salad that's that's all i had available to me and that was the best choice i had so if you specifically you said that you train it's the weekend is 6 p.m to midnight yeah yeah that's fine well why don't you train the mornings so you can train the mornings on weekends yeah i can only train in the mornings in the weekdays yeah school or work yeah so i'm not sure i understand the question 100% are you saying you don't have time to train on the weekends it's like your sleeping cycle when you said about uh about sleep are you saying after you train it in the weekdays you train at night and you can't get to sleep yeah about going to sleep at proper time you know when you said you have to have a dark room yes so i got to sleep at like 10 p.m to wake up early at 5 a.m but then when on the weekend starts when the weekend begins like i have to go to work at like 6 to like 3 a.m and then my whole week gets screwed over is there any sleep cycle changes from day to day yeah the sleep cycle it's just how is that a problem for you now me i think that's about time management like there's not there's not a clear question yeah sorry so again making the best choices that you have with what you've given um i mean again what would help you is magnesium i'll get some magnesium having a wind down process obviously that's not ideal and you work towards an ideal situation that's what you got to do right now to pay the bills that's what you got to do right now but you know six months down the track you create that ideal situation i'm not sure if that helps i'm gonna move it over here um love the western price bill um what's your opinion on like fermented foods and things like that i don't think they do any harm um obviously there's different authors and that i'm not an expert on fermented food by any means if you go on to underground wellness.com which is a podcast with shawn croxton he's had a couple of really good fermented food podcasts so you can find i mean i don't have anything anything against them by any means um there's obviously a heap of different recipes out there there's high in probiotics and prebiotics so they can be quite beneficial yeah again it just obviously depends what and how you're doing it that use raw milk yep raw milk with kefir yep yep yep so that's something you may want to may want to try yeah for me just to be honest with you guys i'm pretty bare-ass basic yeah um i try and keep things as simple as possible because it's day to day for me it's a lifestyle it's not something that i um you know stress too much about so to speak so i do things that i can constantly do but every now and then may i do some fermented food yeah sure i eat a lot of uh canned tuna yep every day at work so um do you recommend cutting it out completely or again it's something i would recommend cutting up completely you can always look at um i mean there are some people genetically who have an unbelievable detoxification capacity uh who it doesn't affect they're the exception it's not the rule so for me you know testing things like mercury levels and that you know down the track it can be very important like you know why all of a sudden have i woken up at the age of 35 and now it's a lot harder for me to do everything why is why do i have more fogginess in my thinking all these type of things can be an issue down the road uh let's say you're 40 because there has to be an accumulation that takes place it's not something unless you have a genetic predisposition to detoxifying mercury very very well it can be a problem yeah where do you get tested for that you get tested there are a lot of different thoughts around the testing i personally would go to the national institute of integrative medicine actually even better yet i did a podcast with the head guy there his name's bruce jones he's one of the the finest australian functional medicine or integrative medicine doctors uh in australia so if you listen to that podcast he'll give you a lot of good things and he'll tell you these specific labs and that but again the the real implementation of that we don't do heavy metal testing you know you can do it through hair and mineral analysis testing which we can offer but it's best to go to the nym because if there is a problem we would refer you to the nym anyway it's called the national institute of integrative medicine and they're just in hawthorne and q uh yeah uh thanks for the speech mark just a quick question you talked about you went through a series of detox or doing a detox on your body what exactly was that real quickly real quickly uh basically a whole lot of different supplements um would milk this will be part of that do you take that for your liver life within my liver to get there's a lot of different arguments around milk thistle i personally don't really use it with people um i don't really use it myself yep can it be good the only thing milk thistle and most herbs you don't want to overuse them yeah so i wouldn't use it for an extended period of time milk thistle specifically there's something i remember i can't even call off top of my head but i remember reading something about it uh over functioning liver also i can't remember exactly so i would just be i'd have to look it up to get back to you okay and alcohol what what's your thoughts on that well obviously alcohol will hold your gold back yeah um and it depends on what you want i mean like the thing is there's you have your values i have my values i have a high value on training yeah a high value on looking good a high value on getting up and performing at my best all right other people they don't want what i want they they're happy with where they're at and they want to go out once a week and enjoy a drink that's you fine accept it um it is a myth of discipline that goes around i wish i could be more disciplined no that's not true you have the values that you have and that's what dictates your life if you want to get a better composition body composition you simply have to answer this question i have more of a value on alcohol and drinking you know every night or i have more of a value on getting the physique that i want it's it's just the choice it's the decision so will alcohol impact your physique goals yes um will it absolutely destroy your physique goals while you know how much alcohol we're talking if it's once a week probably not if it's every night then yeah it can definitely be an issue all right we got like six hands up and time for two more questions we could probably make it three if we go super quick and one is of our one of our speakers too so i've seen anthony over there so just make it really quick guys okay hey man thank thanks for for your sharing okay real quick um mark sisson says talks about uh eating um until you're full and when you need to and often that could be as little as twice a day i mean if you're on paleo properly so i just wanted your thoughts on that versus eating three four times a day absolutely a hundred percent get what mark sisson's saying i really respect him and what he's done for the industry my only caveat with that if essentially if you get someone who is quote unquote unhealthy and they are much more proponent to make bad decisions so once you get someone healthy it's very very simple they can eat twice a day yeah sometimes i personally i only have time to eat twice a day three times so it's not an issue yeah if i am however wanting to change someone's paid me the money okay change my body you're eating six times a day yeah so that's where i draw the line it's are you are you wanting to change your body rapidly and fast or are you just happy with where you're at and just wanting to maintain build strength and do things a little bit of a slower pace so just it's it's dependent upon where you're coming at it with and also the other thing that i do especially with weight loss clients is i do tend to give them more meals so there's less chance of them making bad choices so i want to keep them more full throughout the day so let's say if they go four hours this is what happens most of the time i've done enough consults to understand this if they go four hours without eating their blood sugar crashes what happens when their blood sugar crashes oh that coca-cola that coffee that star books looks nice i don't want you thinking that you need to that's why the the regular feeds are important once you've made the trans transition over to a healthy identity so to speak then you don't really need to worry about it it just is it just it's who you are no problem hey um i took vital greens another one of them and for some reason it makes me sad and depressed i wonder if it's the chlorella in it is the corolla uh chlorella i know it absorbs metals correct um your body's probably not detoxing it fast enough actually it's probably a b6 issue to be that yeah i'd say it's a b6 if you don't have enough b6 you're not going to be detoxifying fast enough and because a lot of b6 and b12 is essentially good for the brain um that can induce like say for example with athletes you see it if they take too much bcaas branch chain amino acids to absorb bcaas you need b6 uh if they take a lot and they do it over time they deplete the b6 and then all of a sudden they have unexplainable bouts of depression it's just a b6 issue b12 and b6 issue so you may want to supplement something like a uh your b6 b12 product or even b9 product so um apart from that uh yeah that's something you just want to watch getting some heavy metal testing because if your heavy metals are high and you're taking that that can essentially just be moving it around the body all right which isn't a good thing you want to get it out so that's where testing would come into play and if it's an issue like that i'll go see the nym all right i think that's it unless somebody has one burning desire we do we have one really really quick here we go just real quick i'm allergic to dairy i'm just wondering what do you reckon is the best milk to get if you can't get dairy like almond or rice my answer to that would be why do you need it yeah there's this conception in our western environment that we have to have milk as a part of a balanced diet i would like to challenge that i don't think we have to have or have to do anything so to speak as long as it meets the rules of hunted fish, gather and plucked and that's a lot of the time when we think soy milk almond milk all this type of thing we don't have to be drinking them at all there's food processing and alternatives to people who are dairy free and they need to be dairy free if milk's not for you milk's not for you move on i don't drink pretty much any milk uh in my diet at the moment i did drink a little bit of raw milk here in there but it's not a staple of my diet by any means awesome let's hear it from Mark Ottobre, Maximus Mark you got anything that you want to announce here sales wise or cool so i'll just do this quickly i've got my 10 set DVD here if anyone is interested in learning more about what we do and what i teach that was taken for my one day seminar normally i sell it online for 147 dollars today it's 100 bucks you can come see me at the back i've got plenty here so easy to uh it's 10 sets there's over five and a half hours of content of me presenting about a variety of different issues from gluten to why you should never count calories to you know everything there as well as an hour of just q and a like this the other thing that we offer as part of enterprise fitness in my personal training company is we do 12 week transformations which you saw before essentially everything's included we have options of once a week twice a week three times a week and four times a week we have someone in the room who marshal has worked with us and our team so you know if you're interested in that come see me at the back or just if you can't get hold of me today i'm at i will be at the dinner tonight you can just facebook me personally um you know i'll answer your questions sweet awesome all right guys we got a we got a quick quick break