In the Grand Scheme Of Fitness With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
In the Grand Scheme Of Fitness With Justin and Ethan
Should You Do Ozempic or Lose Weight The Old Fashioned Way?
What if a simple decision could spark a series of healthier choices and change your life forever? Join us on Coach's Corner as we unravel the complex world of weight loss medications, focusing on Ozempic. Through a heartfelt personal story, we highlight the potential life-saving benefits for individuals who have reached a critical point in their health journey where diet and exercise alone aren't enough. We discuss the need to assess individual needs and circumstances, especially when traditional methods fail to prevent severe health issues.
Our conversation also navigates the intriguing impacts of appetite suppressants on weight management. Discover how some might experience unexpected placebo effects or find these medications pivotal among frequent travelers facing dietary challenges. We bring insights from obesity researcher Dr. Peter Attia and delve into scientific studies that reveal the physiological effects of these drugs, explaining how they work to suppress appetite by slowing digestion. This episode offers a balanced perspective on the potential of medications like Ozempic to catalyze healthier lifestyle choices.
Finally, we tackle the complexity of body recomposition, particularly in older adults, emphasizing the importance of muscle mass and adequate nutrition. Hear about an older client's struggle to maintain and grow muscle mass after significant weight loss with Ozempic, underscoring the need for a comprehensive health strategy. We champion the long-term benefits of small adjustments in protein intake and encourage listeners to make these lasting changes for improved well-being. Tune in for a thought-provoking episode about the intricate journey towards health and longevity.
Okay, welcome to Coach's Corner with Justin and Ethan. This is episode number 34. I am your faithful coach, justin, and I am your faithful coach Ethan.
Speaker 2:Unfaithful coach Ethan.
Speaker 1:I was about to do it, but you can always trust on me, and today we we're gonna be talking about the pros and the cons of a little substance, a little pill that some of you may have heard of, called ozempic. Yes, well, now that it is a pill, right, it is a pill. Well, I don't know if ozempic brand is the pill, but I think there is a semi-glutide.
Speaker 1:There is, yeah, sublingual or so manjara, ozempic semi-glides in general, what are the pros and cons to this? Who could it be for? You know, I think the point of this episode here is to not like sit here and like preach about our bias around weight loss medication Because obviously, if we are weight loss coaches, you could see there could be a conflict of interest. We're like, of course, you guys are going to say it's not good and like, honestly, I think we're going to make an argument for some people that there could be a conflict of conflict of interest. We're like, of course, you guys are going to say it's not good, right, and like, honestly, I think we're going to make an argument for some people that it could be really useful, but, um, anyway, so yeah, so I I really want to look at this objectively and and try to think about who this could be good for and who maybe would benefit from just kind of doing the old-fashioned, you know, nutrition exercise run.
Speaker 2:Oh geez, that's old, the hard stuff it's old news.
Speaker 1:It's old news, man, nobody's exercising anymore. Man who exercises and work and eats good these days, so um anyway. So yeah. So I figured, like why don't we start with, like maybe, who we feel like this could be good for? Nobody yeah, well, you heard, you heard first here guys.
Speaker 2:No, it's. You know, I think it could be good for someone. We're kind of like we were just saying we were kind of talking morbidly obese individuals, yeah, who are just in an irreversible place in their life, I think, which, in a sense, is maybe never the case, but I think sometimes people do hit a place where the likelihood of them changing before some type of illness or death occurs, you know, do you know?
Speaker 1:anybody like? That I did what happened?
Speaker 2:They died Thinking on your time out. Okay, yeah.
Speaker 1:Yeah, anybody like that. I did what happened.
Speaker 2:They died, I think I know you're talking about, okay, yeah, yeah, unfortunately. I mean, he wasn't particularly young, but he had two strokes 45, 50, yeah yeah I think I would say, yeah, late mid, late 40s.
Speaker 2:He was about 300 pounds, give or or take. I would say give or take, yeah, he used to be morbidly obese, like 450, 500 pounds, and then had gastric bypass surgery which definitely dropped I believe I don't know 100, 150 pounds off him, but he was still quite heavy and then from there, through paying attention to diet and exercise, actually got to a place where, even though he wasn't, he was still somewhat overweight. I guess you could say you would look at him and be like he's a healthy person, like you could just see that he was healthy.
Speaker 2:He had some solid muscle mass on him. And you know, even though he kind of was a little thicker in the middle, he just looked.
Speaker 1:He was doing the right thing.
Speaker 2:Yeah, looked at her and you could see it as skin tone and the vitality was there yeah.
Speaker 2:But then that moment kind of faded away and you know, just kind of the weight gain came back in and he never got quite to the same way he was prior to his surgery, when I actually didn't know him that far back, but yeah, and then he eventually had a stroke and came out of that pretty, you know, pretty neutral, no, serious long pretty, you know, pretty neutral, no, no, serious longterm. You know effects from that first one. But then the second one seemed to get them so yeah.
Speaker 2:In that instance, that would be an individual that I think that if this has been a lifelong struggle, and whether or not it was a malleable situation through behavior, if that wasn't changing and you're already past your midlife marker, so to speak, that that might be a situation for me where if taking a drug or taking something would decrease the risk of his the death that occurred or some type of other serious illness, and it's as simple as that, and you know the insurance was there to pay for it, he's had access to it then I think that that's a no-brainer.
Speaker 1:No-brainer 100 and it's. It's. You know, I think, that the it's never a yes, no, right, wrong, good, bad decision. It's, it's a continuous, it's how much? And it's like or who could this be good for?
Speaker 1:And in those situations like, I know people, I work with people who it's this isn't just like, oh, I'm forgetting to, you know, eat lunch. It's like no, this is a pathology, this is a disease, an addiction, a disorder. You could say, and you know, I know people like that, where it's like there there is no, I don't know if there's going to be another like, because just working out and eating and trying to eat better just ain't gonna cut it. Yeah, it's just not gonna cut it. You know, you're good for a day or two and then then you're not and you're really bad for a couple of days. But the couple of days that you're really bad for, you know, reverses times two, all the, all the benefits you got from the two good days, right, and so it's just this like vicious cycle that like it can't get away from.
Speaker 1:I think it's when you, when you observe people, it's, it's an addiction, it's like anything. You know this impulse they just can't wrangle. And so in that case, yeah, like listen, you know, like take the damn pill, shoot the damn shot, not in the way that it's popular on social media right now, but like literally stick the needle in your stomach yeah, yeah, take the injection because, like if that can just like stop you from thinking about food.
Speaker 1:You're just not hungry anymore and you can just get on with your life and just like be present with yourself and your health and everything. Then yeah, I think it's. I think it's fantastic choice, right.
Speaker 2:And I think that's the thing I suppose like if it can end a person's like suffering through their relationship to food and eating, right Cause, if it's not just simply not making you hungry but actually changing your brain chemistry and your you know your relationship and mentally, emotionally and food, you know.
Speaker 2:it's like, I think, if you were like an overweight or obese parent and it's one of those things that you just if your plate is so full and the amount of willpower it would take to overcome those life changes, are just really struggling and you not having that relationship to food and having 20% of your body weight taken away means you could be around your kid, therefore your kids, longer, be more present with them, be more active with them, play with them it's like again well, you know, it's you kind of start thinking I was you know, because I was really challenging myself to think about this in a way, and I'm like we are just net positives because I think it's you know in a way, the quote high road or right answer would always be to eat right and exercise, like pay attention to what you're eating in some fashion and exercise to create the health and vitality in your life that most people are looking for.
Speaker 2:But life's not that simple, it's not that cut and dry and you know, I think to like marginalize it, to like well, just like morbidly obese people, for sure, it's like well, like where, where can I challenge myself even more? Where is there more gray and more middle? To kind of challenge the inherent textbook, like buck up, do the right thing.
Speaker 1:Like is there a line we cross where they draw on the sand? That's like anything past it, it's okay. Anything before that, nope.
Speaker 2:Yeah, you're doing it wrong.
Speaker 1:But what is the threshold? Maybe one might be in, or spectrum that one might be in that might benefit Right, and what are the factors?
Speaker 2:that are doing it.
Speaker 1:Yeah, I think your other client's doing it pretty well right.
Speaker 2:Yeah, he actually got off of it. Oh, he did, yeah, great. And so I was actually going to bring him up and kind of reverse, because I know we kind of talked about a little bit the first time. But I think you know it's almost like if, if, if a single decision has the potential to spur more good decisions, yeah, that, if, if the lowest barrier of entry is like the american or western quick fix dream, snake oil sales, like all you got to do here's, like you don't do anything but take this and everything's fixed for you and zero effort and zero whatever and but, and that's like the, the barrier, that are the. You know that's the access point that they have to making change in their life and they choose that. Then they're that's still a choice and then maybe that can be a catalyst for making other choices. You know, in this individual he kind of was doing it as like an insurance policy, like he had was determined to exercise like he was gonna exercise any better.
Speaker 2:But this is like a safety net, just so he didn't get tempted and just yeah, like it was like the goal was so important to him that he was gonna make sure it's gonna happen no matter what, and he was willing to put the blood, sweat and tears in and he has. But it was almost like, just in case I can't or I don't know, I just like this goal is important to me enough that I'm going to have this, like this guarantee policy, yep, yeah.
Speaker 2:So but he eventually got off of it because he realized he could do it without it.
Speaker 1:And so when he got off of it, did he struggle with appetite coming back?
Speaker 2:No, not really Great. Yeah, because he was never really on that high of a dose, and so I think he I mean I don't think he was even I don't know if he ever even went to 10 milligrams or whatever it is. Yeah, yeah, I think it's like five is like the lowest.
Speaker 1:No, 2.5.
Speaker 2:2.5 is the lowest, but five is like the lowest, that has effect, that's considered effective. Like 2.5 is kind of considered like almost like when you're tapering after you've already created, because everybody I know, I feel like they always say I'm the lowest dose, I'm only on 2.5 milligrams or milliliters.
Speaker 1:That's because I think, these people don't really a lot. Of these people don't really need it, but they report an effect which makes you wonder if it's a placebo effect.
Speaker 2:I report an effect which makes you wonder if it's a placebo effect. I mean, I don't know. No doubt I think there is an effect, but I think that, like it's five and ten is where you really start, because, these are like you're gonna say, I think is these are also people who are talking 15 pounds, 10 pounds of, just like vanity weight. Yeah, they're, they're. They're not actually medically in need of this drug, right? It's just?
Speaker 1:well, you know, I could count calories, or I could just do this.
Speaker 2:I'm on the lowest dose, no big deal, yeah, yeah.
Speaker 1:And I think that brings me to sort of you know, when we think about Ozempic, it's like, listen, does it work? And the answer is undisputably yes. Yes, it does and, like I said, this can be a game changer for a lot of people. You know whether we're talking. You know obesity to the point to where it's morbid, or we're talking you know just someone who is, uh, just just has been struggling. Maybe just life circumstances have just got you good. Yeah, you know, like I, I can think of a couple people that I've worked over the years that were like traveling business men and they are just fucked it's because it's like they're flying out monday through thursday almost every day, every single night is a business dinner.
Speaker 1:These are high end business people and it's like steakhouses and what and like they just, and they're just like every time you see them they're just getting bigger and bigger and bigger, right, and it's like steakhouses and what and like they just, and they're just like every time you see them they're just getting bigger and bigger and bigger, right, and it's like they're not necessarily like binge eating, they're just. It's just. They're quite literally kind of victim of circumstance, and so I feel like, in that sense, just being able to suppress your appetite to the point where, like, yeah, you can sit there and have a great dinner and just have like eat like a little tiny filet mignon and be totally satisfied right, you're done with it.
Speaker 2:You know lobster, mac and cheese, and yeah, I mean the richest stuff.
Speaker 1:So you know but um, but so. So what do we know right? So we know objectively that it works right, this shit does work. It suppresses appetite, does help a couple other things, but I think the big one is it just slows the release of the food from your stomach into your intestines and so you just kind of feel more satiated, longer. Yeah, there's other things that go into it, but now that it's been three, four years that it's been popular, there's been, of course, some studies on this. I think like health and weight loss and training is one of the most studied subjects in the world, yeah, and so you're getting all kinds of people now that are digging in, all kinds of researchers that are running these clinical trials and double blinds, and so some interesting stuff is coming out now.
Speaker 1:And dr peter attia I believe his last name who's like he was a big researcher on obesity. I was just watching a video of him and he was saying like, okay, so some of the studies now are saying here's what's happening, like in a normal situation, like a normal weight loss trajectory 75 of the weight you lose is fat. If it's done right, maybe 25 is muscle. So if you lose you know um, easy math 20 pounds, right? 15 of it's probably going to be fat. If you're exercising and if you're eating a good, balanced diet, maybe five might be muscle net.
Speaker 1:And that's typical, because when you're building, when you're anabolic, you're building tissue. When you're catabolic, you're losing tissue. You manipulate what type of tissue you lose, based off of your training and your nutrition. But you can't. There's no like hard line where you're only going to lose fat. You're going to lose a bit of muscle if you're in a fat loss phase. You're going to gain a little bit of fat if you're in a muscle gaining phase. It's just the way she goes. It's inevitable. So let's just say that typically the ratios are like 25 to 75. You know so. So, but what they're finding now is with people who are on a semi glutide, ozempic, that kind of thing it's.
Speaker 1:It's almost the reverse and so so you're losing muscle mass almost the same rate that you're losing body fat, and so you're losing weight Right the scale's going down Aggregate weight on the scale. But the composition of that weight, instead of it being mainly fat and a little bit of muscle, now it's kind of like one for one or more muscle, whoa. And I think it's like what we talked about before in other episodes of like it's because when people are doing this, they're not training. Protein's the hardest thing to eat for anybody anyways.
Speaker 1:Right, it's the one of the most satiating foods when you're not really hungry, you know, and you're happy, but you know you need to eat. You don't really go for a chicken breast. You probably go for something, like you know. I don't know like, like a bowl of rice or some crackers, or like some fruit maybe.
Speaker 1:And so you're just smoothie, yeah, smoothie, because you're not even hungry, you're not really thinking about it.
Speaker 1:And so that's the big takeaway is that you're losing muscle mass, which is your motor, which is your metabolism, right right Now.
Speaker 1:Here's the other thing about that is that, because we know it does, suppress hunger hormones leptin, ghrelin yeah, keeps those hunger hormone hormones at bay, which is super important, because when you're dieting, what tends to happen is those hunger hormones start to elevate as you lose weight, because it's trying to get you to eat more food, to get you back to your old resting metabolic set point.
Speaker 1:But now that we're losing muscle mass, that means your motor, your engine that burns fat, is now decreasing in power. And so what happens is that, if, as long as you stay on it, you're probably going to be okay, but most people I talk to, anecdotally at least, don't see themselves staying on it forever. Right, they don't want to stay on it, they want to get off of it. And so once you get off of it, well, guess what? Those hunger hormones are no longer suppressed, yes, and so your hunger, your appetite, comes roaring back, just like it was before. The difference this time is you have much less muscle mass on you 10, 20 less muscle mass, which is your engine. So your so your appetite's as strong as it ever was.
Speaker 2:But now you have, you know, 20, 30 percent less burning ability to metabolize the food right body's caloric which is, which is going to just skyrocket you back up to your old weight, but with less muscle mass yeah, especially I can see it's like if you just return to your normal eating patterns, that you did, you haven't made any changes, but now you've, you've. Your body needs significantly less calories because it's just yeah, your, your, your bmr your base metabolic rate is much lower now because you have less muscle mass.
Speaker 1:I think the caveat is your is like your client, for example, who was on a very low dose. His intention was always to get off of it, but while he was on it he was regularly weight training, hitting his protein target. So that's the caveat. It doesn't have to be that way. It doesn't have to be where you lose your muscles. It's just typically the type of person like the profile, the person who takes it isn't one who tracks their protein and lifts weights, because if you're doing that, you're probably not needing to be in the first place.
Speaker 2:That's the thing, I think it's that it's 100. It's like that's the, the, the route that most people take. That would be successful probably wouldn't. You just wouldn't need the ozempic, you just wouldn't. You wouldn't be on it in the first place. Right and to your point. Most people are taking ozempic. They're just not doing anything, at least maybe at first, you know, hopefully, I think people kind of they're encouraged to.
Speaker 1:But we're talking about, you know, lifestyle and habits that have not been in place before, right. So it's like now you're getting results without having to do the hard thing you've been avoiding your whole life what makes you?
Speaker 1:think you're gonna all of a sudden start doing the hard thing you've been not doing and and you know you're getting the result. So it's like you know. So you know, I think that's the that risk. And again, nothing is a binary, Nothing is a oh, you're definitely gonna. This is definitely gonna happen to you Not necessarily, but lifestyle choices are so important and you know it's like that will be statistically the case if you don't eat enough protein to maintain your muscle tissue and then stimulate, you know, protein synthesis through weight training it's tricky, I mean, I think there's always going to be a compromise or a give and take on both sides in terms of the the benefits and the risks.
Speaker 2:You know, I have a, an older client who is in a place where he's gotten to start. The grandchildren are starting to happen, so he's got a very large family and I think he was never I wouldn't call him like. I saw some pictures of him prior to him taking ozempic, but yeah, well, I would not have called him obese, but I'd say he was overweight and yeah, he's a little chonky, you know kind of had the little thick neck a little bit.
Speaker 2:But definitely wouldn't look at him and be like, oh, he's like like a, like a obese person he just was just like you know he had a little extra on him. But I wouldn't be surprised. He never actually talked about why he went on it.
Speaker 2:But I wouldn't be surprised if he decided to do it to prevent metabolic disease and just want to stick around for the grandkids and be, there for his family and just make a general you know, health choice towards longevity, especially if it's like I was, because I think some of the pictures I saw from a while ago on his desk he's a massage client of mine and so I could see that he maybe was like a bigger guy for a majority of his adult life all right.
Speaker 2:And so now he's on it and he kind of got to the the cliche lost the 23 percent or 20 of that 20 to 30% of your body mass that they're asking you to lose. So he's at a place where he's like I'm not looking to lose any more weight, I'm good where I'm at. Everybody agrees they're bringing his dose down. But now he's taken up weight training. So he kind of has made this switch. He needs somebody that can afford to have a personal trainer taken up weight training. So he kind of has made this switch. He needs somebody that can afford to have a personal trainer. But the issue that he's always running into is that he can't eat enough protein, right, his appetite, kind of like you were saying before, the appetite is so suppressed that in order to actually build the lean tissue that he needs, he's supposed to now that his body composition or quote, his body fat is down to a place that's acceptable. You know that, as we know, the lean mass being the most important thing for any individual, but especially elderly individuals or later stage.
Speaker 2:You know, second halves you know last.
Speaker 1:And the reason for that, just in case you guys are wondering, is because we tend to, you know, we get sick when we're older. We tend to we're more injury prone when we're older. So imagine two people one has 20 extra pounds of muscle, another one but everything else is equal. Who's going to survive a broken hip more likely? Who's going to survive chemotherapy more likely? Yeah, if you have more muscle mass, your, your, your, your, um, your survival rate is much higher yes than someone who doesn't.
Speaker 1:So that's why you know muscle mass is just so important, which is why being on zempic for very long is could be dangerous, because it does well, and that's kind of saying so.
Speaker 2:It's like on one hand, he achieved the successful health goal of bringing his body fat down, but now he's having significant trouble achieving the secondary goal of increasing his lean mass.
Speaker 2:Cause even though he's weight training, he just can't see like the protein challenges just, and he's doing a protein shake every day. You know it's like he's. He's finding the shortcuts when you can and even with all of that it's just his lean mass really isn't changing or going up at all because he just can't get enough in no-transcript. It's like there's that opportunity for it to kind of bite you as well. As with anything in life right, Right, as it's falling off the wagon. The dichotomy of life, you know it's just like you know.
Speaker 1:It's like health is not a light switch where you. It's not one thing, it's an aggregate of all the things. So just because you don't eat past seven doesn't mean you're healthy. Just because you drink enough water doesn't mean you're healthy, because it's all of the things, and I think going from zero to one is the hardest and most important step, but it's not the only step.
Speaker 1:And so it's like okay, you got on Ozempic, you went from zero to one and you made that big change Now, the first sort of, you know, mile marker, so to speak, of just getting the weight off. You've done it, great. But now it's like there has to be more, there has to be the next version of it, because this, the efforts that got you from zero to one, aren't the same efforts required to get you from one to two now. Yep, and so now losing weight is zero to one, recompositioning your body right is is one to two, and sometimes that is the is a real constraint point for people, because it's like but I know, but, but, but, like I've always been told, I have to lose weight and I did that, I did the thing I was supposed to do the way, damn it and it's like and you did, and you probably, and you're much better off for it.
Speaker 1:But now there's other.
Speaker 2:There's other cautionary tales we have to be aware of if we don't, then actively work on recompositioning your body with some more muscle mass and and you know, strength and you know and it's, and that's, I think, where you know the when I said it was like, or like we've talked about, it's like it's so easy to just be like, oh, it was Olympics, the bullshit ways. Cause I think that, no matter what, you eventually reduce the sauce down to the fact that you're going to have to pay attention to what you eat and exercise, no matter what. So it's like, I mean, unless you just take it and you just emaciate yourself to some capacity and you're just thinner than you were before and that's just what it is and you just let it be that.
Speaker 1:And so be it.
Speaker 2:Like, obviously that's an option, yeah, but I think if you're really trying to do it, because it's always the thing like the ozempic face, you've seen this right, all these celebrities, yeah, celebrities their faces are all sunken in and it's like, you know the doctors are, you know it's like, oh well, when you lose weight, you know your face contains fatty tissues and it's like yeah, but I think like people lose weight, they don't look like gone.
Speaker 2:You lose weight fast, yeah, and I think it makes sense now that you you were talking about the lean mass going with it, like all the muscles in your face are going to. It's not just the chubby cheeks, right, the subcutaneous fat of your cheeks, or your, of your and your face. It's like if your muscles are atrophying in your face too, all of a sudden. You know it's like people have facial exercises to tone their face and it's legit. You know, jaws are size. Like the jaws are size.
Speaker 1:Like Jim.
Speaker 2:Carrey did a lot of it. You know there are people that have seen actually like whole programs geared towards women, for beauty, for it. Yeah, yeah.
Speaker 1:Yeah, yeah, yeah. I mean I think that it's just important to like always look at like there is no silver bullet, and every generation we think that we've kind of stumbled upon the raspberry ketones.
Speaker 2:Yeah, it was raspberry ketones and listen, listen.
Speaker 1:The difference, of course, is that, like ozempic is a pharmaceutical that's been heavily researched and they're it's not dangerous. I mean, there are certainly side effects, like I think half the people who take it definitely feel dizziness or there's all kinds of weird stuff that goes on. Yeah, um, but the real risk you run is is just the atrophy. And when you say atrophy, it's like we're, like you're, remember, you're losing fat. When you're on it, excuse me, you're losing muscle as fast as you're losing fat because you're just not eating any protein. The typical case study the person who takes it isn't lifting weights very routinely, yeah, and so it's perfect. I mean, listen, your body from an evolutionary standpoint, it's, it's evolution. You're at an evolutionary disadvantage to have a ton of muscle mass on you because it requires energy it sure does so.
Speaker 1:If you don't use it, you lose. That's the first thing we learn as personal trainers. Chapter one use it or lose the law of use it or lose it. Right the age old and so you know. It's just you have to understand like if you're not eating, you're not resistance training. Guess what your body's like? Well, let's get all that fucking muscle mass off of you.
Speaker 2:Right, yeah.
Speaker 1:Let's lower that metabolism down. Yep. So you know, you're obviously atrophying. We must be in a prison camp. We must be in a prison camp, we must be right. You know it's winter out there, through the, the desert, alone, here, like what's happening. Let's get this muscle mass off of us. So if you're gonna take it, do it. You know, learn, learn for yourself.
Speaker 1:But my recommendation is get serious about your protein levels. Yeah, don't let yourself drift into this, into this like ultra low calorie world, because you're just not hungry anymore. There are real consequences to that. Adopt a basic resistance training routine. Doesn't need to be crazy. You have to go to the gym and lift barbells over your head. It can be resistance bands at home, but you need to be putting your muscles under tension a few times a week, some fashion yep. And you got to be conscious of your protein levels every day. And if you can just at least do that, you're probably gonna like just shift the trajectory ever so slightly at the base, but over the course of five, ten years it's going to be a massive difference in trajectory of where you would have been had you not done that versus where you'll end up if you do. Do it.
Speaker 2:100 especially for a long-term use like that. It's like it's just that little degree of change will put you so far at a different destination yep yeah, okay.
Speaker 1:Well, that was episode 34. 34 coach's corner.
Speaker 2:Oh, oh that guy, justin and Ethan.
Speaker 1:Okay, see you guys next time for 35. Peace Laters.