Beyond Fitness

Summary

• Introduction to today’s episode. 0:00

  • Episode 75, health, wealth and relationships.

  • Why health is often overlooked on this podcast.

  • Introduction to Kris Zizzo and his health and fitness journey.

  • Why health is important to entrepreneurs.

• Getting practical with health and relationships. 4:09

  • Living with intentional alignment, balance of health, wealth and relationships.

  • Fad diets and rapid correction.

  • Imagine yourself being pulled away from your family for four and a half years.

  • Exercising at 40.

• How do you get people to commit to a ketogenic diet? 9:38

  • The majority of people look at the short-term effects of a daily workout routine.

  • Kris is a diabetic and drinks one big drink a day.

  • How to get started with dieting.

  • The first step is to understand the ingredients.

  • Swap out ingredients for low-calorie substitutes.

  • Memorial day, barbecuing and loaded burgers.

• How to make a commitment to a healthy lifestyle. 17:29

  • Step one, make a commitment to a healthier lifestyle.

  • Step two, create a plan.

  • Four days a week for 45 minutes per session.

  • Create a realistic plan.

• The starting point for weight loss and exercise. 22:57

  • Balancing 30 minutes of exercise with other activities.

  • BMR (basal metabolic rate) and TEF (thermogenic effect of food).

  • Muscle requires more calories to burn than fat does.

  • Meal prep before strength training.

• The plights of flying jets. 27:47

  • One of the plights of entrepreneurship.

  • Packing a protein bar instead of a gatorade.

  • Protein bars, protein shakes and beef jerky.

  • How to cheat at memorial day.

  • Eating on the go. Guide.

  • Mediterranean and chinese food options for road trips.

• Intentionality is everything. 33:36

  • The concept of intention, attention and energy.

  • How to shorten the path by working with a coach or mentor.

  • The first step is to be clear about the goal.

  • Treating diet like a vacation.

• Swap high calorie options with low calorie options. 39:14

  • Swap high calorie options with low calorie options.

  • Lift 30 minutes a day for five days.

  • Get a house manager or meal prep service.

  • Where to learn more about Kris.

Episode Transcript

0:00 You're listening to the shift work Podcast, episode 75. Our guest today is a health expert and professional bodybuilder who shares with us some insights into how to maintain a health and exercise routine that doesn't break the bank that's actually sustainable and something that you can work into your daily habits right now to begin living a better and healthier life. So stay tuned. Hi, I'm Luke layman. And you're listening to the only podcast for high growth entrepreneurs rooted in business strategy and tactics as we discover the habits of high performance leaders and dive deep into brain science. With over two decades leading high performance teams, from fighter pilot to CEO, I'm excited to join you in your entrepreneurial journey. shift the mindset needed to build your empire, keep more money in your pocket and enjoy every day of the journey. Welcome to shift work. Hey, my friends, welcome back to another episode of the shift work podcast. If you've been around for any amount of time, you know that living with intentional alignment means equal parts health, wealth, and relationships. And a lot of time on this show we spend time talking about wealth, wealth generation, business growth, and then the other components we spend talking about a lot about making ourselves better, so that we can become the most attractive version of ourselves and pouring into the people around us and developing relationships that are worthy of having. But it seems like oftentimes that the health component is what falls by the wayside and I have shared with you my struggle on weight gain and weight management and falling out of alignment with my own health journey. At one point in my life, I very much considered myself an athlete, I ran a half marathon as a fighter pilot, I was very much in shape capable of pulling seven G's sustained at any given time, I considered myself to be very healthy. And at the pinnacle, when I got back from Afghanistan in 2009, I was 180 pounds and very lean very in shape. And I think what happens is entrepreneurs, we often lose sight of what the priorities are in life. And I'm excited to welcome today my friend Kris Zizzo as he unpacks a lot about health and fitness that really just isn't commonplace, and gives enough encouragement for you that if you're at a place in your entrepreneurial journey or your high performance journey, or just as a human that you know that coming back to center and allowing the pendulum to swing a little bit on your health needs to be a focus than this episode is for you. In his younger years of self discovery, Kris's Zizzo found that leading with the heart, continuously challenging the mind and body and living a Purpose Driven Life was the key to finding daily fulfillment and infinite motivation. He quit his engineering career at 27 years old to go all in on his purpose of changing lives through the lens of health and wellness. In 2021. He founded beyond failure fitness, a mind and body coaching movement focused on transforming people from the inside out. Today, he has established a social media presence with millions of followers and is recognized as one of the top health and fitness coaches in the industry. And what you can't see from the audio that you're listening to is that Kris has biceps the size of footballs. But what's more important about Kris is that he's super genuine, and super authentic. And if you follow him on social media, you'll find that it's not super important to be regimented. And he doesn't believe in restriction based dieting. So let's figure out what the foundational components are to living a balanced life and returning to center on your health journey. Let's welcome Kris Zizzo. Kris, welcome. Today's gonna be a little bit triggering for some folks if they're finding themselves a little overweight, but I think there's going to be some power packed discussions about how we can manage our health. So welcome.

4:09 Thank you, man. Appreciate you having me.

4:10 We were talking a little bit in the pre show, Kris about, you know, my philosophy about living with intentional alignment means equal parts balance of health, wealth and relationships. And, you know, I would say that I learned it the hard way. You know, as I transitioned out of the military and into the entrepreneurial world, I found myself disproportionate and I was allowing myself to work 80-90% of the time. And what fell off immediately was the diet and the exercise but really what I didn't realize what was also falling off was the relationships. So today is about getting practical with health. And you know, for my own journey was I found myself 30 pounds overweight, or at least 20 Based on what a healthy weight was. And I had to come right back in and make a rapid correction. So if we can, perhaps shed that a little bit so someone doesn't have to To find themselves 30 pounds overweight and making a rapid correction back. That's what I'd like to do with the show today. And obviously, you know, you've got some level of expertise in it. But we're going to start right into it. Because we talked in the pre show about these fad diets about intermittent fasting and about keto. If I find myself as an entrepreneur with a disproportionate balance, what's your take on getting into one of those rapid correction patterns?

5:27 I mean, you have restrictions on what you can't eat, what you can eat when you can eat. And that's never a good place to be. Because you're already out of balance, and you're already unable to follow the plan in the first place, if you were able to, you just never would have gained 30 pounds. So what's the point in going to some extreme and eliminating things from your diet that you can't have telling yourself? No, what's the point of saying you can't eat in a certain window? I don't like the fad diets, because you know, people like to attach themselves to things that are going to help them or that they think you're gonna help them. And it's really crippling them is your fat diet, that you're following sustainable for a lifetime? Because that's what you should be after. It's not the immediate effects that, you know, I'm going to temporarily bandaid this, it's the consistency and doing something that works. So why wouldn't you just practice what you're going to do for the rest of your life and let that be the corrective effort.

6:13 So what happens then, you know, when I find myself, and I'm perhaps a little bit obsessive compulsive, have some ADHD, and I'm like, I gotta fix this right now. How do we create a sustainable life, then that we can balance it?

6:26 So here's the easiest thing to do. I have a process to helping my clients get to this point. And you're probably looking for the answer, like the food, what do I do about the food? What do I do about the exercise? Right? The two most common, right, but the first thing is like, you have to get your mind right, you have to want to do it bad enough. And most people don't, which is why they fall out. So really, before you before we go into like the food and the diet and the training and whatnot, cardio, you got to really understand what the point of this is, what's the purpose? A lot of your followers on this podcast probably have families, I'd say, wife, girlfriend, boyfriend, husband, kids, whatever it is, I want you to imagine yourself right now. You have a family. Yeah?

7:12 Yeah, two kids.

7:13 Two kids and a wife. What if I told you right now, I was gonna pull you away from your family for four and a half years, they're not going to know where you went. They're not going to be able to contact you in any way. You're just gone. You don't exist anymore, as far as they know it. And I'll let you see him again in four and a half years. But right now you can't and you can't talk to him. And you know, they're suffering. You can see them, but they can't see you. You can hear them, they can't hear you.

7:30 How devastated would you be?

7:41 Oh, super triggering is devastating, just to think about it right now.

7:44 Right? So put yourself in the position of now, instead of just your two kids and your wife, you have the same wife, who you've been with longer, who you're more attached to the same kids who you're more attached to, you've been with longer, they have kids who now your grandkids you're very attached to. And I say the same thing, when you're 70 or 74, I say, Hey, you were supposed to live until you were 79 and a half years old. But you fucked up. You didn't follow your plan of keeping yourself healthy. I'm sorry. But you have to go in 74, you're gonna miss five Christmases with them, you're gonna miss five of their birthdays, every single one of them. They're not going to be able to see you or hear you. But you can hear them cry, and you can see them cry looking down on him? Is that going to feel the same? I imagine it would feel worse, because you have more people counting on you to be their actual site shows that anybody that hasn't exercised up until the age of 40, but decides to commit to a plan at the age of 40. Some sort of dieting plan and some sort of exercise plan, on average lives 4.2 years longer than those that don't at the age of 40.

8:52 So what I'm hearing is, it's not actually too late to start that you can begin late.

8:58 Absolutely. Not only is it not too late to start, but the main purpose of me going to this place is your reason why you are doing it is so much bigger than you just doing it because you know you should, you're directly taking five years away from four and a half years away from the people and the loved ones around you and putting them in the worst situation possible by losing you if you choose not to do this. So that's the first step. Get your mind right. The reason why is bigger than you, right? And if you choose not to go if you choose not to exercise, in my opinion, that's a selfish way of going through life because your family is counting on you to do that, and be there for them longer, right?

9:38 What I would suppose what I would guess is that the majority of people look short term and they say I don't have the time and I can't carve out 30 or 45 minutes a day to make a commitment to this and not thinking about the long term effects of their 100%.

9:51 That's exactly right. You're looking at the short term effects of it. I don't have the time cool. If you don't have the time now that's fine, but when you're 70 In your your passing away early, you're gonna wish you made the time.

10:04 See the joke's on me though Kris at 40, because what I find is that my joints just don't work. Right. And it's, and the challenge is just getting off at the damn floor, right? That's the real. That's the real feats of athleticism is no longer climbing into a jet. It's like, can you stand up? You old man?

10:18 Yeah. Yeah.

10:20 So when you're working with folks, and then you, you can see that they're in a level of pain or discomfort or that they're approaching that level of, you know, health considerations, their blood sugar is out of control, they're pre diabetic, how do you then interrogate and I won't even make you do it for the listeners, although I do feel super connected to the fact that I'm given up four and a half years of my life, how do you then interrogate someone to go, Dude, you got to start now?

10:46 Yeah, I mean, they have to want it. So you have to put these you have to put these emotional polls on him. And honestly, like, when I first started, as a health coach, I was a little bit timid. And I people wouldn't stick with me for a long length of time, because they didn't have that emotional draw. But now I'm like, if I feel like, that's four and a half years of your life, and now I'm responsible for that, because you called me to potentially be the one that helps, I don't care if I trigger you emotionally anymore. Now, my question to you is, okay, you're a diabetic, and you choose to drink one big gulp a day, every single day? Do you know what that's doing to you, really, not just your health, but do you know what that's doing to your family? Oh, you come from a family lineage of obese people. So that's happening to your daughter right now. And then you're showing her that this is okay. And she's gonna go through the same pain that you go through, right? So you have to every person is unique, but you have to extract these main points that are actually emotionally going to trigger them in order to get their mind right in step number one, and then from there, the exercise and the nutrition is actually the remedy the things that you say, Oh, my body hurts, my joints hurt. Well, they hurt when you first start, but it's actually the remedy. And we can cover that and how that works. But it truly is the solution. You know, you think it's the problem is the solution.

12:05 It's funny that you say that I actually, my claim to success from a daily workout routine is when I can squat off a small stool, you know, I can just stand up from a squat position. And I can do what would look like a single squat, and it's like, oh, shit, I didn't have to roll over, you know, I have to catch a knee to be able to do that. So, okay, Kris. I mean, it's gonna be unfortunate for some folks that are hammering Big Gulps, you know, every single day. And they're like, Well, it's a diet, right? So I'm a little bit better off. And I do work out once a week, or they make the standard thing where they try to go run three miles instead of running a half a mile every day. But well, let's go back to this diet thing. Let's assume that it's not okay. And I actually am a testament to keto and intermittent fasting working. But I believe it's also because I made it a commitment to a lifestyle. And what's left for me on the backside is not ketosis. It's a lower carb intake and a more balanced diet. And it's feeding my body for the nutrients that it needs to sustain the energy throughout the day. But if I'm just getting started, and I'm like, damn, I don't have the time for it. And I really want that Diet Coke. Where can we start? What would your recommendations be for someone to go? Okay, here's the habits that you need to put in so that you can see some type of result that encourages a good behavior.

13:30 Yeah, 100%. So the easiest way to start, in my opinion, I'll give you two or three big ones here. First is understanding in let's just speak in terms of losing weight. The first I would say is looking at the ingredients or looking at the calories in overall. Because I can go to the store and I can buy a tortilla. And when I buy the tortilla there's one there that says and they're going to trick you on the packages, the packages aren't right, they mislabeled stuff or label stuff intentionally for you to buy thinking it's healthy protein tortilla, oh, what does that mean? Right? It has one more grand than the others. Not a big selling point for me if I actually look at the label, right, but you go there and you compare. And if I pull up a normal tortilla, even even if it's something that appears to be healthy wheat tortilla doesn't matter, and it says 120 calories on the back. And then I go over and I look up extreme wellness tortilla by Ole they have almost every supermarket on the back I'll see one of these has 120 calories, the normal tortilla, and one of them has 50 in there the same exact size, which 1am I going to choose I'm gonna choose the one that has 50 Because I can eat three of those things for the same price or for the same cost and calories that I can eat one of the regular tortillas, I'm full off of three tacos now. Whereas I would have to get full off at three tacos at 120 calories. The difference there is massive 210 calories. You know that's that's the difference between three tacos of the low-cal and three of the regular so swapping out ingredients for the low calorie substitution is a big thing that you can do bread. There's something called Sara Lee delightful bread or nature's own keto bread. And per serving. Those two loaves of bread are 45 calories, whereas a normal loaf of bread is around 90 to 100. Sometimes it gets up to like 130. Everyone has this Dave's killer grain bread that's like up in the hundreds. You know, so you're trying to lose weight, find the right ingredients, sour cream, and so sour cream get nonfat Greek yogurt, try it and tell me you taste the difference. I will call you a liar. 10 times out of 10 but one of these is protein packed and it has low calories and the other is packed with a bunch of calories and it's high in fat. So when you do this, you know instead of the Coke, get the coke 0, 0 calories versus 120 you swap these things out. Barbecue sauce, this is Memorial Day is coming up when we're shooting this episode, Memorial Day is coming up on Monday, everyone's going to be barbecuing, they're going to have sweet baby Ray's Barbecue sauce. I encourage everybody to switch over to G Hughes sugar for barbecue sauce, five calories and G Hughes versus sweet baby Ray's which is somewhere in the 45 range, I think and everyone uses multiple servings. You don't just stop at one serving barbecue sauce. Now it's no one's ever done that unless you some weirdo, right? So these are the swaps that you make that are practical that are going to help you lower your calorie consumption by 1000s of calories every week. And that's so easy to do because you still get to eat the foods that you like.

16:34 So with some level of intentionality, I really don't even have to curtail my choices. I can still say I want a hamburger and you're going to have a patty and then I'm going to make a choice with what goes around it. Obviously you know tomato and lettuce can be in a better start, but maybe just not loaded up with mayo or ketchup or the high sugary good.

16:54 G Hughes sugar free ketchup five calories per serving mustard, zero calories in that if you need mayonnaise because you can't do without it. Oh my god. Do the low fat nonfat mayonnaise. And then loaded burgers are a great question, man. You can get low calorie bonds or you can just use that saralee delightful bread instead of a bun. A small sacrifice but you get to have a burger with ketchup and mustard and pickles and lettuce. It's like a salad with some and get the get the lean ground beef, right? Maybe it's an extra dollar per pound, but it's worth it.

17:28 Okay, so that's super practical. There's, there's a lot of goodness there. And I think that's I personally think that's an easy commitment, if I don't even have to change my diet, and I can begin to make a simple choice. So one of the things that I'm really big into his habits, and realizing and I see often that you don't get fat from eating when pizza and you don't get skinny from hitting one mile. But if I can make a commitment to a lifestyle change, I believe that you can begin to make a habitual change that leads to a healthier lifestyle. Right. So that's step one. I'm a believer, we can change the diet, what's step two, then.

18:01 So just to your to your habit point real quick for step one, if you shop all these items in your Walmart cart online, or your Costco cart online, or whatever, and they're the low calorie options, order the same order every single time, get the same stuff every time that way, you're not tempted when you go into the store, and you the habit is gonna be you clicking the button that says order last order. And it's gonna show up to your door. Right, that's what I do.

18:28 So the interesting thing is, the irony of it is that it's actually probably easier than going to Publix and getting a sandwich. And so we're actually talking about time management is a hack, it's actually easier to go, here's the four meals that I can eat, and I need to order what I ordered last time, and they'll deliver it to your doorstep.

18:43 Exactly. And when you make your own food on average, the studies show that you save about $120 per month in your food bill. So there's another bonus for you.

18:52 All right, so now we're gonna have to tie back to relationships here just a second so that we can have all three of my trifecta. Alright, so I'm a believer, what's step two?

19:01 Swapping those foods out is step two, diets 80% of the game, exercise or activity is 20%. And that's that's the honest truth behind how your calories work, right. So I would say create a plan that's realistic for you something that's sustainable when it comes to exercise. Sustainable, likely is not an hour to two hours in the gym every day. That's that's not realistic for a lot of people. And you don't need that. The studies show that you need 150 hours of rigorous exercise activity per week or 150 minutes sorry about exercise activity per week to maintain a healthy lifestyle. And when they say rigorous exercise activity that just means 30 minutes of an intentional activity that's increasing your heart rate beyond the standard at which you'd be you know, walking around. If you do that, that's five days a week for 30 minutes. I know a gal Her name is Betty Pariso. She's 69 years old. She's in the most amazing shape ever. She's an Eight time Olympian competitor. And she was also a mom and wife to a husband who had cancer and going through chemo, crazy life. And she was still on stage competing as an Olympian, she had to hack her training routine to where she was only training four days a week for 45 minutes a day. And that's all she ever did. And she was that good. There's no bodybuilder Dorian Yates that did the same thing to get to those extremes. And we're not we're not going for that, right? We're just going for healthy. But they got to those extremes at four days, 45 minutes per session. So what do you actually have to do if you're being intentional when you train? So I think step two is create a realistic plan. don't convince yourself that you need to do so much. It's what you can commit to.

20:46 Okay, so there's an interesting thing there. And I'm gonna allow you to disprove it, because I think this is only a hypothesis for me, and I'm gonna let you be the Pro and you tell me, but I believe that it's easier to sustain. When you talk about, you know, these pros that worked 45 minutes a day for four days a week, it seems to me that it's easier to sustain once you already get to that peak level of performance. But it also feels like there's a startup cost that takes more to kind of get that ball moving. Is that? Am I oversimplifying it, when I say that?

21:22 No, you're correct. So if you want to speed up the process, you're going to put more into it. But it doesn't mean you can't get to the same end goal. By doing the same thing that helps you grow. Most people like yes, they probably put more in initially, but they wanted to get there quicker, you know, they're competing in a bodybuilding competition in their 20s. So they had to get there quicker. The issue is, like, scientifically speaking, you're totally correct. If you target a body, a specific muscle group twice per week, that's optimal. If your body can take that if it recovers quick enough, which with advanced lifters they do. But if you're just the common person, four days a week, 45 minutes, if you're consuming enough protein, everybody should be consuming enough protein. If you're intentionally lifting and overloading your muscle, women, men, elderly people, you have to challenge your muscle because the way muscle works is it breaks it fractures. And then it rebuilds bigger and stronger, I always use the three little pigs as the analogy, right, they blew the house down and builds it back bigger, stronger, through the house down, builds it back stronger, right? Same thing with your muscle. And that's how your muscle grows. And that's how your muscle gets strengthened. So you have to challenge your muscle, you can't just go out and run laps and expect that to be something that's going to help you with building muscle and strength. And if you do that if you optimize your recovery routine, so you can get back into the gym. And if you actually challenge yourself for 45 minutes, you'll get to where you want to be, it's more than enough. You're right, if you want to get there quicker, do more. But if you're just trying to get there, and you want to make it realistic, that's enough time to do it.

22:58 okay, so what if I, what if I told you, Kris, I just don't have the time. You know, I'm in a growth business sector, you know, I mean, a phase of life, but I'll give you 30 minutes, and I'll give it three times a week. What would be the starting point, would you say go run for 30 minutes? How would you balance that if I was only going to give you 30 minutes.

23:16 First of all, I'd tell you your crap, you don't have time, it's just that your systems in your life are off. So you can't make the time and your systems in your business are off so you're dedicating time to shit that you shouldn't be. So I'd start there, and I'd help you with that. But if we didn't get past that point, I would say that those 30 minutes that you can exercise should strictly be dedicated to lifting weights, putting on muscle, everybody, mom, dad, kids, grandma, whatever. Because like I told you when it comes to losing weight 80% is in the diet. You have your your it's called your basal metabolic rate your BMR that's just your body operating internally, right the functions of your body in general, your heart pounding your body processing your food, your BMR takes up 70% of the calories that you burn throughout the day. The next that takes a large chunk is called your TEF the thermogenic effect of food and that's 10%. That's just your body processing food that thermogenesis the physics of it of your body processing, processing that food that requires work from your body. So if you combine BMR and thermogenic effect of food, that's 80% right there. What burns calories, surprisingly, your exercise Activity Thermogenesis your EA T is only 5%. It's about 5% If you didn't exercise, I don't care. You'll still lose weight if that was your goal, right. And then your your knee, your non exercise Activity Thermogenesis you gardening you walking to and from your car or the store. That's going to take roughly 15% of the calories. So the activity that you do is a minor impact on on the calories that you burn. However, If your strength training, I'm not talking about running laps or anything, I'm talking about intentionally challenging the muscles in your body, you're going to be building new muscle tissue. And muscle requires more calories to burn than fat does, it's also going to give you more energy, you're going to have more energy naturally, when you're exercising with the intention of putting on muscle, and more energy means you're moving around more throughout the day, which contributes to that non exercise activity part. And more muscle meeting more fuel to being provided to it means you're going to increase that BMR part that 70%. And that naturally going to help you lose the weight. And that's not the biggest benefit, even the biggest benefit is your body at the age of 36, your body starts to deteriorate with how much muscle it has. Now, if you have a lot of your potential to put on muscle, it's still great because you haven't exercised and cool at 36, you can still put on muscle and build strength and build endurance. But at 36, you start to go downhill as you age, as far as your ability to maintain muscle. I'm not telling you as a bodybuilder to like put on muscle specific reason, it's not about the physical appearance, it's about you being 70 years old, and not having to call your neighbor over to your house to help you take the groceries out of the back of the car. That's muscle, that's strength, pulling it up out of the body is power. The act of pulling up a grocery bag that's heavy is that requires power. And all that stuff only comes to you you only have that when you're 70 if you start training for muscle now. And that's the true intent of doing it. It's not about a look, it's about you being able to function when you're 70 and not have a walker.

26:36 So I could skip the runs. Right now, if I was only going to give you 30 minutes, I don't need to go run for 30 minutes.

26:46 No, you don't, you should because your cardiovascular health is also important. But if it's 30 minutes only, and you're in it's either a run or strength training, strength training every single time. And before strength training, I would put meal prep, that was actually going to be my number two now that I remember it, I would put meal prep before strength training even because most people aren't feeling their bodies. And like I said, diets 80% of the game. If you want energy throughout the day, and you have a healthy diet, even if you're not exercising period, that's going to do wonders for you in comparison to those that say, Oh, I went to the gym all week long, but I'm not seeing the results. Well yeah, you ate a Big Mac after or you just went out to eat 10 times this week, because you didn't have your meals prepped, you weren't intentional and creating your plan and your systems that are going to allow you to effectively work through the day without having to go out and get McDonald's because you're in a time crunch. I packed my meals every day for that reason, you know, so I would say I would say your meal prep and then follow it up with strength training. And then if you can fit the cardio in after great do it.

27:47 So that's really interesting. I think one of the plights of entrepreneurship and maybe not just entrepreneurship, actually, not just entrepreneurship, I remember flying jets and one of the plights of flying jets was we would breathe in the morning. So it'd be about 4:30-5 o'clock in the morning, and then you would go fly, and we would do this thing called a double turn. So you would you would land and you would not turn the airplane off, and they're just pumping gas in the airplane and you're gonna go back out and you're gonna fight again for an hour. And the total duration ended up being about six hours in the airplane. But what we would do is we would pack something that gave us you know, I was also 26 years old, so a little different story, but I would pack a caloric load. So you know, I didn't have time to pack a full lunch. I couldn't because I was flying, you know, under g. But it would be garbage it would be, you know, a Gatorade, high sugar, Gatorade to replenish those electrolytes, and it would be like a pop tart, because I could stuff it in my G suit pocket. That's an excuse, right? Was there something that I could have replaced it with? You know, could the Pop Tart had become a protein bar with a more appropriate balanced mix of, you know, of energy, but I, I think that you know, for entrepreneurs is that what we find is that you get to three o'clock in the afternoon, and you've got a little dip and your energy, and you go reach for the pantry and it's chips, cookies, or a soda for that energy pickup. So what do we do instead of that.

29:14 100% On the protein bar, I think it's always good. And people get mad at me for saying this because I'm help guy right inside of the protein bar. There's a lot of ingredients aren't necessarily good for you. But it's like, what's the alternative? You know, I gotta meet you where you're at. If I have a truck driver, which I've had multiple come on to our team and join us and they've been on two big goals a day, every single day for the past 10 years. Am I really gonna tell him no to a diet? Absolutely not get a Diet Coke. Do that instead, it's a much it's a much healthier alternative. So I would say a protein bar is a great option. Choose a protein bar that isn't a candy bar though. A lot of them advertise protein bars, they're candy bars, those built bar that everyone loves so much. That's a candy bar man that's high in sugar. It does that much protein relative of ours. Kirkland brand from Costco, they have great protein bars, there's like 25 grams of protein, and 190 calories, Quest bars are good. Those have about 190 calories, 30 grams of protein or something like that 20 grams of protein 22, I think. So those are good options quick on the go. There's also premier protein makes a protein shake that's prepackaged in the car. If you really can't do anything you're driving from, like your place of work to a job site, or to meet somebody, and you slam a protein shake, awesome, really good stuff. Everyone can keep apples with them. Everyone can keep bananas, right? Those are good carbohydrates that you can put in your body and refill you. So but in your case, you're 26. And I imagine at 26, you were pretty lean, your body type and how your body processes carbs, especially sugars, is a lot different than somebody else at 26, you're fine. The only thing I would tell you is to pack some beef jerky in there too, because you need protein. And beef jerky is a good option for everybody. It's high in sodium, but it's still high, high protein consumption, low fat, no carbs. So I would tell you, Okay, take your pop tart, whatever. But also take beef jerky and eat that, because you need protein.

31:13 So Kris, I don't do a lot of advertisements. But I do want somebody that's listening to this show to be able to realize that one of the things that I love about your content that you put out is that you give us these little hacks about how do I cheat at Memorial Day? How do I plan for the Fourth of July? What can I do at Thanksgiving or Christmas? So for someone who's looking to start, just stay engaged with your content, and Kris will tell you the answer. But what about eating out? You know, again, if I'm using this scapegoat that I'm short on time, how do I then make a healthy choice when I go out to eat that will not trash every effort that I've already made in the day or the week.

31:50 Is I actually have a really nice well put together guide on eating on the go. And if you have to you can make it work. And I can even give you that guide and you can share it with people if they want to download it or something you can put in your description or whatever but it's an eating on the go guide. I have fast food options in there. I have quick grab and go restaurants I have sit down restaurants in their meals that you can pack and keep in the front seat of your car that are perishable and nonperishable, you can get happen. You don't have any excuse. Chick fil A has a grilled chicken nugget options while grilled chicken nuggets this pure protein. You can't ever tell me you're not going to be able to find something. Chinese food. Every Chinese who lives has rice, vegetables and chicken, go get that Mediterranean food. It's all vegetables. There's a little bit of oil in it if you get like the salads and stuff, but there's always rice. There's always veggies, there's always some sort of fish or chicken, blue Mediterranean place call ahead ever drives somewhere we have a lot of clients that will drive Hey, I got a four hour road trip. Awesome. Have you mapped out any Mediterranean business is Chinese places any places that have food. So when you get there and you're 30 minutes ahead or 20 minutes ahead, you can call up and say hey, chicken, rice, veggies, boom, let's go easy, right? You don't have to do chicken, rice and veggies. Either I go to Outback Steakhouse all the time, they have a sweet potato, or not all the time, I've probably been three times in the past two years. But if I'm going to I don't ever go anywhere to eat, really. But they have a sirloin steak, which is a pretty lean cut, they have a sweet potato that has sides with vegetables asked not to put the butter on it is pretty darn good. That's a good meal right there. So being aware of, of what you're doing when you're going out is important. But you don't have to limit yourself from going out on the front.

33:36 Yeah, so the interesting thing, Kris, you know, and I talk a lot about this on this show is that there's this concept of intention, attention and energy. And that the starting process for any of this is by setting your intention. And you know, and I do this, and I'm happy to share this, that there was a picture that I took of my daughter and I and I and I you know, I wear a beard now, but I had a clean shaven face. And in his picture, I had at least a pair of chins, but maybe three and I go, that's too much. And the pain was that I wasn't showing up at an identity level, as the type of person that I wanted to be the entirety of my life, I considered myself an athlete and a peak performer. And here I was at 213 pounds, which for my natural body weight and height should be anywhere between 180 and 190 pounds. And that's a healthy version of me. But by simply setting my intention and by saying that this is the direction that I was gonna go, then the next step was the attention and where intention goes attention follows and where attention goes energy flows. So I think there's so much merit in what you're talking about is that just by a little bit of intentionality if you know outbacks a great example, if you would have asked me 30 minutes to go out and sit avoid Outback at all cost and choose something else a Mediterranean place, but it sounds to me like what you're saying is it's really just about making intentional choices, and you can feed yourself and most people least as healthy.

35:01 You can. You really can, you can almost find something at every place. I mean, I have probably 10 fast food options listed in this guide. And they have multiple things that they offer on the menu that are good enough to get you by. If you just are intentional, and you actually make the effort to take 10 minutes and study a guide, before you decide what you're going to eat, you're going to be good. You're all set. It's the people that really just want to dismiss it overall. Because their mindsets not there. They don't they don't have a big enough reason why they should do it. And it's too easy to just escape from Oh, you know, I'll get on it tomorrow. And yeah, you're you're totally right, you're spot on with that intentionality is everything.

35:41 Okay? So tell me, you know, no, no secret, I'm a, I'm a big believer in skipping whatever steps that I can step and I skipped that I believe that a coach or mentor who's walked the path before, that can shorten that path for me is worth multiple times, whatever the fees gonna be. So if I want to shorten the path, and I go, alright, Luke, you're 213 pounds, the cost is too high, you need a radical change in your lifestyle, and you're committed to it, how do I shorten the path if I'm willing to go work with a coach.

36:14 So first of all, find a coach that's actually going to understand what you're going through. Because a lot of fitness people coaches have this skewed understanding of like, how people are going to receive the information, and what they should be doing, they're going to try and pour all of their stuff onto you what worked for me what I do what's the best on paper, but not in reality. So find a coach that understands like, I was an engineer, I had a two hour commute sometimes to the Bay Area when I was working there, you know, or I had a rock plant that I was managing high stress, hours a day, multiple shifts. And I understood what it was like to have to create a system a life, to make things work for myself. And I understand that perspective shift that I have to have with my clients as well. So if you're, if you're looking for a coach, find that person first. Next, to skip the steps is, you got to be clear about what your goal is, like, if you actually want to change your lifestyle, you got to know what what you're willing to do and what you're willing to sacrifice, because everyone's gonna have different levels to this shit. Some people I can say, Hey, you, what do you How far do you want to go? How deep do you want to go? And how soon and they're gonna say all the way right now. And I say, Okay, let's go. But you got to commit to that. And they do for the most part, and I tell them the most strict diet that I can give them, that's gonna give them the best results as quick as possible, that sustainable for them in their eyes, right? Then we test and a lot of times it is and it makes it happen fast. But if you can't follow something so rigid, you just got to define what you're willing to how much time you're willing to dedicate, and what changes you're willing to make, and then stick with that plan. And it's gonna be different for everyone, which makes it hard to answer this question. But for you skipping this steps, I would say if you just want to live a normal life, if you want to go out on holidays, and eat whatever, but you want to also get healthy at the same time. If you want to have as little distraction in your life with this health and fitness stuff as possible, as little time commitment as possible. The quickest steps are going to be one treating your diet, like a vacation, you go to work when you work. And then you get to have a holiday because you earned it 80% of the time during the week when you're on your shit, you're following your meal plan, you're following your training plan, exercise plan that you stay, you can commit to do it five days a week, right and maybe not the exercise, hopefully you do, but five days a week. That means you deserve the dessert or the event on the weekend. That means you get to go on date night like I do with my girlfriend date night on Friday night, and then brunch after church on Sunday, and we whatever we and I don't go crazy, because I don't crave it. I get to have whatever I want whenever I want. But I know that if I commit to myself for the week, earned that reward of the food. I don't if I do something well in business, I don't reward myself with food. I reward myself by buying something that I want. It's a monetary win. So I use monetary things to reward myself if I feel like it. With your diet and your food. you reward yourself properly, right? I don't reward my business success with food. It's not the same thing. They're in two different categories. Right. So that'd be that'd be the first thing I would do is figure out what you commit to. And then treat it like a vacation. I would say swap out the high calorie options with the low calorie options that's massive. Change your coke for a Coke Zero. Change your sour cream for a nonfat Greek yogurt. Change your beef in general to low fat beef options ground beef, the tortillas, the breads, there's a lot that you can find all these low calorie options, the sauces, and then I would say lift and do 30 minutes a day for five days a week if you can. If you can't try to do 40 minutes, four days a week and actually challenge the muscle. Pick one body part that you want to work on and do that. And if you can do that, you're going to be successful if you're having a plant hard time sticking to the food plan which most people do That's because you don't have a good system bill, I prep. I'm a bodybuilder I weighed 215 pounds. Right now I'm only five foot eight. I used to weigh 235 Today, I'm big and I eat a lot of food for size, I prep all of my food for the week in one hour. Because I have a system, I get that I get the pressure cooker going, let it sit in there and cook for 45 minutes, then I go over to the to the airfryer. put stuff in there, turn it on for 23 minutes, 360 degrees, then I go to the rice cooker, put the rice, close the lid, and I go into the oven, put my veggies in those Cook, go on stove top, cooked lean ground beef in 10 minutes packaged lean ground beef up, then the veggies are done, then the rice is done. It's just sitting there. So I go into the airfryer pull that meat out and I go to the crock pot, pull that meat out, then I pull the rice out, put it all in a giant Tupperware inside of the fridge, I have all of my foods that I need for the week right there ready to go, all I have to do is grab that taco shell and the Greek yogurt poured on there. And then the ingredients in all I have to do is make a quick bowl. So that's really what I would do make the swaps exercise with late weightlifting, that's a time commitment that you'll have to make. And you can even do it with bands at your house until you get to good for the bands. And then you got up a little bit right. But exercise bands work. And then get your systems nounce where you can actually follow the diet, because that's everything. And if you can't, if you really can't do it, get a meal prep service, or go on home.com and buy yourself, get yourself a house man, if you're if you're the money maker that you're talking about, not you. But anybody, if you're really making that much money is so much money that you can't find the time to cook your meals, then you should have enough money to buy a home manager or to pay for a home manager that can come in and meal prep for you and clean your dishes and clean up the house in four hours, a few times a week. If you're balling that hard, then get a house manager and it shouldn't be a problem. But if you're not, don't talk to me about how you don't have the time because you're not making that much money if you can't afford that person. That's just the reality. Right? So,

42:03 Man, Kris, there's so much goodness, you know, here, you know, I'm gonna wrap this up. And I want the listeners to know, first off, I'm talking to you, as the person who is struggling, that you have Kris and I's vote of confidence today that today is the day that you can make the change and that you're not alone. And by simply setting your intention, and then putting some energy to doubt that you can make those changes. But I'm also personally thankful to Kris, for joining us on the show today. And for putting out an enormous amount of content. If you're a consumer of social media, you might as well consume it with something that's going to lift you up and encourage you to be a better human. So Kris, thank you for joining us. And as we wrap this up, where can folks learn more about you?

42:44 Yeah, you can go to my social media pages is a good spot to start if you want to just see what I do and what my team does. And I know sometimes I sound a little harsh, you know, maybe I'm callous to this because I know how bad people actually need the change and what it'll do for you. So I'm like very aggressive with my approach. But I really aren't seen as very empathetic, we understand your situation, we understand that your mind isn't where ours is. So we try to bring you there. And that's a lot of the content you're gonna get on my page, specifically, if you can go to @KRISZIZZO on Instagram, or Tiktok. But we also have beyond failure. Fitness is my coaching business for clients. And we are putting out a lot of good material on there, you'll see all the coaches posts on there. And it really if you follow that, you'll basically get coached by us, if you consume all the material and you apply it, everything that we teach is on there, it just takes time for you to to hear it right. So those would be two great spots to start. And then you can also go to be on failurefitness.com to get in touch with the team if you have any questions.

43:49 Awesome. Thanks, Kris. We'll link all those things up in the show note and I will take you up on that God I think eating on the go is extremely important and we can stop making excuses for ourselves. So thanks, Kris, for joining. I appreciate it.

44:00 Absolutely man. Thanks for having me.