Middle-Aged Men's Guide to Fitness with Brian Gryn

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Time is either going to serve you or it's not right.

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Like you're either you're doing habits that are going to serve you in the long run or they're not.

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And it's like those little things that you do that could be easy not to do, but also easy to do.

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Welcome to The Wayfinder Show with Luis Hernandez, where guests discuss the why and how of making changes that lead them down a more authentic path or allow them to level up in some area of their life.

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Our goal is to dig deep and provide not only knowledge, but actionable advice to help you get from where you are to where you want to be.

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Come join us and find the way to your dream life.

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Welcome back to the way finder show.

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I'm your host, Louie Hernandez.

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And today I'm thrilled to welcome Brian Grin to the show with nearly 20 years of experience in the health industry.

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Brian specializes in coaching middle aged men.

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Hey, that's me to build strength and adopt healthy habits for lasting change.

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His extensive education and functional diagnostic nutrition integrative Institute of nutrition.

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Precision nutrition and primal health informs his holistic approach.

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Brian believes in sustainable health practices rather than fad diets, focusing on all aspects of lifestyle, such as stress, activity, sleep, nutrition, mindset, and meal timing to help each individual create a personalized foundation for long term success.

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Brian, welcome to the show.

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Thanks for having me on.

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Thanks for the intro.

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Yeah, thank you.

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Yeah Brian, that that, yeah, your education there with functional diagnostic nutrition and the integrative institute and precision what exactly is all that?

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I don't know, actually, no.

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Okay.

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Almost every year or every other year, I try to just, learn new things.

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And so like recently I just did the functional, the FDN one and functional diagnostic nutrition, it's a way to to measure and test certain, certain things like saliva blood hair, ways to measure and understand your client and, just try to put the pieces together, cause we're all like a puzzle and sometimes it's, The answer is not always that so obvious.

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So this is just ways for me to educate myself, but also to help obviously help clients and test and see, what's going on in the gut, what's going on, with stress and cortisol and things like that.

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Oh, neat.

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Yeah, that's, yeah, it's great.

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So you actually provide the testing services yourself or you outsource it to others?

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Yeah, I provide it both, I provide it.

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As an FDN practitioner I can get these tests done for them.

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For example, like I'll do them on myself as well, every so often just to test and retest.

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And, one of them is like the GI it's called GI map.

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It tests.

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Gosh, many markers within the gut and gives you an idea if there's anything that's, causing issues, within like bacterial or the VLI or whatever.

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Yeah it's just another sort of service.

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It's not necessarily for everybody, but it's, I have it there as an option.

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Gotcha.

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Okay.

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And what about primal health?

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Oh primal health.

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That's through marxism and a good buddy of mine brad kearns so that was done a few years back and yeah, that's just It's, more or less based around diet and nutrition and just go going back to our sort of primal roots on how to eat.

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And so just that was done, a few years back and that was, based a lot of around just like eating the right type of foods and things like that.

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So you've been at this for almost 20 years now what got you into this?

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I think what got me into it was the fact that I started working out as a, at a fairly young age.

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And really enjoyed it saw results, anytime you can see results.

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I was not like necessarily like an overweight.

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Kid or anything, but like fairly skinny and just, got into lifting and just had great results with that.

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And I think that just spurred me to learn more about health in general, just the way it made me feel.

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And then started training a few years out of school, even though I didn't study that at school studied more like finance business.

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But, when we go to school, we all really don't know what we want to do.

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Yeah, that, and that sort of spurred me to learn more about I think just the fact that I started lifting and I was exposed to it in high school got me going.

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Okay.

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Yeah.

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Yeah so then you started lifting in high school, but you went to school for finance and business.

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And then how did you go down the path of becoming, nutritional coach?

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Yeah a good buddy of mine opened up a studio.

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And I started working for him and then just had, we did group training, which a lot of, which wasn't really done a ton.

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This was back, 15 years ago.

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And yeah, just started group training, learning about different clients and their needs.

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And I think I started to realize.

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That, obviously strength training is important, but then obviously nutrition is a whole nother Avenue.

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That's just as important if not more and yeah, when I started to take on personal clients, realizing that, we need to have this holistic approach, I just built a system to get put a system together and and a blueprint for clients.

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Not only around strength, but around stress.

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Eating, meal timing.

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And, creating clarity and things like that.

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And yeah, that sort of spurred me into that.

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Oh neat.

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So that, that So you coach people for For the nutrition aspect at first only?

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Initially actually it was more strength training, resistance training out of the studio.

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And then I started to take on clients who, wanted help outside of just building strength.

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They wanted to, get help mainly with nutrition.

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And then once I went off on my own around COVID started implementing all these other sort of, Aspects of health, which is just as important.

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Sleep and stress are right up there as well.

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So let's talk about the stress piece of it.

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What did you notice that made you want to start, looking into how to coach for it and then how do you coach people about stress?

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Yeah.

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For one, I think that a lot of what I found is that a lot of individuals did thought they were doing the right things, but they weren't.

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Maybe they were taking steps, but stress was holding them back.

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They were they weren't getting the results they wanted because of that that one individual thing, which is a big thing, right?

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Chronic stress, you can put on weight.

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I don't care if you're eating the right things.

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Working out like, yeah, that you're going to see some results, but you're going to be held back if you are in a chronic stress state.

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And as far as things that.

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I would do for clients and even for myself, I think it's just like the little things that can just add up over time and that could be like a 5 to 10 minute like meditation or just ways to do, regulate.

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The system as far as just like down regulate the system, realize that like stress can come in many different manners and working out as a stress, right?

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There's people who over exercise or do chronic cardio and they're not going to see results.

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So stress, yeah, it could be a psychological thing.

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It could be something that happens at work or at home, but it also could be stress that's going on where, whether they're over exercising or doing chronic cardio or things like that.

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So it can come in, in, different ways.

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Yeah.

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Okay.

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Yeah.

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What you started niching down into middle aged men define middle aged by your standards, by the way.

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Yeah.

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I I would say, I'd say 40 plus, but honestly, like I'm 44, I don't really feel like I'm like, not that it's even a bad name, like middle age, but like 40 plus is where I would say we've all seen people who are 60 and they look like they're 40.

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So that's what the goal is.

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That, as far as middle age, yeah, I would say most of the clientele are between 40 and probably 65.

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Okay.

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Did you just walk into that by you getting into that age group naturally?

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Or were you already interested?

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I think, yeah, I think I walked into it a little bit.

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I think I just noticed that was What most of my clients that's just where they look, where they lay.

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And I was getting the most results with those individuals.

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I worked with a lot of younger kids early on, and it's fun.

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Cause you can see results pretty quick when you're 25 years old.

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But I found that as I was getting older, these is, this is just an audience that I could relate to more.

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And I felt like that was a good niche to fall into maybe an underserved niche a little bit as well.

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Yeah, so you know it's interesting.

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I'm also in that age group.

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I'm about five years older than you, four years older than you.

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But started really getting into health more so in my mid thirties.

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Before that I really never paid attention to my health at all.

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I was luckily I've always been pretty healthy and athletic and such, but I ate whatever I wanted, drank whatever I wanted, the whole nine and never really worried about it too much.

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And and really I got into long distance running and that made me start thinking about everything else.

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And now as I'm older, I'm realized I've become so much more sensitive.

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I realize how everything affects my body.

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What do you have experienced with folks like that, that even You know, there's a lot of people who don't even start to pay attention to the health to it's too late, right?

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I have friends at my age who just had to go to get to see a doctor for something that popped up right and Like how does and that's the first time they'll ever pay attention right and start to think about it.

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How easy is it to work with folks like that to work with folks that just don't?

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Come to you because their doctor told you to told them to yeah, pretty much so there's no routines There's no habits.

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They never really thought about it.

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And then all of a sudden they have to Yeah, I mean everyone's a little bit different.

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I've had individuals That do come to me because, they got a wake up call from their doctor.

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And I would say that, they could be easy to work with in the sense, because, a lot of them feel they have that sort of urgent feeling, like they need to do things now.

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And, they got a scare.

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And like you said, it sometimes, it.

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Hopefully it's never too late.

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But so I think someone like that, even though they've had maybe these habits that haven't served them there for a long period of time, but once they get like a scare, they're willing to try anything.

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So sometimes those clients can be easier to work with.

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Because they they realize the urgency of, making changes and, obviously how it needs to affect their health or else, things could go south real quick.

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Yeah.

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I've noticed, a lot of like health fitness is developing just a good overall lifestyle that involves a lot of good routines and habits.

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And we can talk a little bit more about that.

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And you can correct me if I'm wrong.

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But I feel like a lot of times with folks, they have the wake up call, like you say take that approach there is, for example, I know somebody who was pretty overweight most of his life, and he would go and have His stomach tucked in, right?

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And then he would feel great for a while cause he's taking off all that weight.

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And then, but he never really changed any of the habits and all that.

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And then before, he's back or maybe even worse, right?

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Do you see that happen at all?

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If they haven't developed any kind of consciousness or routines or habits around this in the past?

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Yeah.

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Yeah.

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I think you see it a lot.

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People start and they stop like all the time, I think a lot of times they don't realize.

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The reasons why they really want to get into health or why they want to make changes, or, they don't have a huge reason why.

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And so they might start, but then they burn out and they stop pretty quickly if they're not getting results or if they're, or, I think part of it is, there's there's not one thing, but I think something that can happen with a lot of people, if they're not hanging around people who have.

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similar goals and aspirations, then they end up falling back into that group.

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So I think it's really important to surround yourself with people who are maybe either where you want to be health wise, and that will, like for example, Louie, you run, right?

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Or you did run for a while running clubs.

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That's why CrossFit is so big, right?

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You have that community.

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You're surrounding yourself with like minded individuals who either are, want to be, a certain place that you want to be or are at that place.

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That's that goal that you want to get to.

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And I think that can really help spur you and keep you consistent.

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The studio that I was training at, it was groups.

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And I think groups can really do wonders.

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When you're next to a, like I was in my twenties, if I'm next to a 50 year old, who's lifting more than me, or a guy that's 30, 40 years older than me, that's lifting more than me.

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That's motivation itself to spur you.

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Think that can really help when you find people who are falling out a lot.

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Yeah, that's a great hack, just surrounding yourself with the people.

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Yeah, and that, that's, I know when I was on your show we talked about that and that was a big big influence on my life, even beyond the fitness piece, right?

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Yeah.

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What are some of the let's start small.

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As somebody who just wants to start paying attention to their health in general more, what are some easy, things we can start doing, routines, habits we can start developing?

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Are there any easy ones that are sustainable?

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And if so, what are they?

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Yeah, I think initially like tracking what you're doing, just maybe just journaling what you're eating for a week and just, because a lot of times we don't realize what we're putting in our bodies unless we actually write it down.

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So I think that would be a great place to start.

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Next, what I think most people hopefully can do is just walk huge one right there.

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Like just, whether it's start small, right?

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And like walking is tough to make an excuse to, to not do that.

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Yeah.

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If it's cold outside or if it's.

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There's bad weather, maybe you have a treadmill you can walk on if it's, the winter months where you're at.

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So I think that like those two things logging what you're eating and just starting small with walking maybe first thing in the morning or wherever whenever it fits your schedule I don't think there's a perfect time.

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I enjoy first thing in the morning, but everyone's a little bit different.

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And I think starting with those two things, I can give you a lot of tips.

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There's a lot of different habits, but I think those are a good place to start.

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Just to get you going.

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Yeah.

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Yeah.

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And walking is just such a good, good for your mental clarity too.

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And it just does so much.

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Oh my God.

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Yeah.

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The there, there are even seeing benefits of, like fat burning, fat burning when you're walking obviously just that weight bearing of strengthening your bones.

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And you don't have to do it alone, you could find a friend or if you have a dog those are all helpful as well.

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Yeah.

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Yeah, we got a couple dogs, so they make us, yeah.

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How about you talk a lot about, fads or I should say, you don't talk a lot about facts because you don't believe in them.

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So what are some of the ones that we fall, for, and what are the real, like timeless classic, things we should adhere to?

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I think what you're seeing a lot with individuals is, People think that they have to go to extremes.

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To get results.

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And you see this with even just eating, right?

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Either you got to eat all meat or you got to eat all plants.

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It's there's no like in between.

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So there's a lot of extremes and I'm not going to call them necessarily fads, but we've all seen all different fad diets.

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And I just think a lot of times, like if you can just stick to the basics when it comes to Eating and creating some type of balance within that.

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I don't think it.

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I think people think that they have to make this huge change within their diet.

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Maybe they do, if they're eating the standard American diet, but you don't have to go from like the standard American diet to just all meat, you know what I'm saying?

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It's so I'm all about doing things that are sustainable and longterm, like if you think, if you want to eat meat and eat that longterm, great, whatever.

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But I just think that Just take small steps and maybe replace one bad thing that you're doing with something that's better.

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Maybe you love fried foods, and instead of having fried foods, you'll have a baked potato.

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It could be just like simple little things.

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You don't have to go so extreme.

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I think there's a time and place for doing, if maybe you're having gut issues, you can't digest.

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Plant foods and like beans and things like that.

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So you just cut those out that I get, but I think nowadays what you're seeing, and maybe it's because just the world we live in social media that people want to be one thing or the other, but I don't think you necessarily have to think like that to necessarily get, make changes and get results.

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Okay.

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So that's what I would say.

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Smart start small.

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Pick one thing that that's not serving you and just change, easier said than done, but just change that.

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Maybe, maybe you're, you, maybe it's your sleep, right?

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Maybe you're not sleeping as well as, or your que you haven't really focused or prioritized your sleep as well as you should.

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And you start maybe wearing, dimming the lights, wearing blue light blocking glasses at, at after eight o'clock.

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And see how that affects the quality of your sleep.

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Maybe you start reading a book an hour before bedtime, instead of watching TV, just those little things, they just add up over time and that'll help lead you down a path of, helping to optimize.

00:17:19.260 --> 00:17:31.009
Yeah, I my running journey, as I was trying to progress I would pick one thing that I wanted to work on every year and one might just be consistency.

00:17:31.009 --> 00:17:35.000
So all I did was try to run at least just a mile every day.

00:17:35.410 --> 00:17:54.045
Which is not a lot, but you know every day it can become a challenge, but then you get used to Blocking out for that and then you become more consistent, And then the next year you focus on something else Maybe it's form before you know it, just consciously trying to work on your form and you know pushing off your foot in the right way and all that.

00:17:54.045 --> 00:18:04.654
And then before, your form's gotten better and some of these things just become second nature over time that you don't even realize they're just part of who you are and you've made huge changes in your life, right?

00:18:05.414 --> 00:18:06.515
Yeah, no, that's great.

00:18:06.565 --> 00:18:10.204
Yeah, it could, you could use that for any type, anything in life, right?

00:18:10.204 --> 00:18:12.654
Like you start small, like just pick one thing and get it.

00:18:12.954 --> 00:18:15.315
And just make sure that you build that into your routine.

00:18:15.315 --> 00:18:20.055
Or, if you, let's say you're like, like Louie, like you're a runner and maybe you want to start lifting.

00:18:20.325 --> 00:18:20.765
Okay.

00:18:20.765 --> 00:18:22.365
I'll dedicate one day a week.

00:18:22.980 --> 00:18:27.589
To just start doing like total body lift and, then just build from there.

00:18:27.700 --> 00:18:34.359
So yeah, I, I think it's a great place to start for anybody is just start small and just pick one thing.

00:18:34.420 --> 00:18:39.720
And I think you're, until you can do that, then I wouldn't move on to anything else.

00:18:41.910 --> 00:18:50.500
So when you take somebody in, do you I, I understand you have an assessment plan that you do with them, like a, Oh, yeah.

00:18:50.500 --> 00:18:51.410
Six pillar assessment.

00:18:51.440 --> 00:18:52.009
Is that right?

00:18:52.230 --> 00:18:52.589
Yeah.

00:18:52.640 --> 00:19:01.799
What we'll do is a lot of my clients will do if possible where they live, cause none of them will live outside Chicago is a deck what's called a DEXA scan.

00:19:02.480 --> 00:19:07.960
That's the gold standard, but you can, there's other ways to get around that, but we just want to see a baseline, create a base baseline assessment.

00:19:07.960 --> 00:19:12.420
And a DEXA scan, gives you, lean mass, body fat.

00:19:12.875 --> 00:19:13.684
Percentage.

00:19:13.964 --> 00:19:17.065
And it's cool because it splits it up by like your limbs.

00:19:17.285 --> 00:19:19.884
So it'll tell you all your left leg's bigger than your right leg.

00:19:20.065 --> 00:19:25.285
As far as, strength is concerned, mass is concerned, or your glutes are here, your what's your visceral fat.

00:19:26.515 --> 00:19:29.085
This is something I do for myself maybe once a year.

00:19:29.430 --> 00:19:34.460
Just to see where I'm at and how, and measure and then adjust from there.

00:19:34.460 --> 00:19:43.049
Yeah, we definitely create a baseline assessment, maybe a deck, we do a DEXA scan if there's some type of issue going on a gut issue or whatever we'll do some testing and things like that.

00:19:43.049 --> 00:19:46.079
But yeah, I think it's important to start out in journaling too.

00:19:46.079 --> 00:19:48.539
Like I mentioned to you before, I think that's a great place to start.

00:19:48.569 --> 00:19:51.220
It's just to see what you're eating on a daily basis.

00:19:51.539 --> 00:19:52.829
Just to understand that because.

00:19:53.000 --> 00:20:04.130
We all go through the day and half the time we don't realize we do stuff and a lot of people don't realize what they're eating, maybe they do, if you ask someone what they ate yesterday or two days ago, they'll be like I don't even know if I can remember.

00:20:04.130 --> 00:20:11.319
So I think it's important to start recording and understanding like what you're putting in your body and just go and then build from there.

00:20:13.359 --> 00:20:13.730
Okay.

00:20:14.140 --> 00:20:14.380
Yeah.

00:20:14.420 --> 00:20:18.269
What about As we get older, I understand, we lose more muscle, right?

00:20:18.309 --> 00:20:21.839
So is it more important to be doing resistance training?

00:20:22.750 --> 00:20:23.500
I think so.

00:20:23.630 --> 00:20:24.059
Yeah.

00:20:24.170 --> 00:20:26.529
Sarcopenia is what you're referring to.

00:20:26.599 --> 00:20:31.900
And I think that like strength training should be the.

00:20:33.410 --> 00:20:48.720
The base of everything personally, especially as we get older, because we want to focus on building, not only muscle, but, bone strength and being able to do certain things and strengthening for example, our glutes our glutes are help us.

00:20:49.230 --> 00:20:57.319
Get up and walk upstairs and, cause you're, you're extending your hips and our glutes are probably not probably they were our biggest muscles.

00:20:57.319 --> 00:20:58.619
People like to skip legs day.

00:20:58.619 --> 00:20:59.960
I don't recommend that.

00:21:00.519 --> 00:21:01.190
No doubt about it.

00:21:01.190 --> 00:21:19.289
I think it should be up there as probably the most important thing that you do when it comes to strength training is, lower body workouts and making sure that we're building a strong base, because as you get older, you got to be able to support that base and we all want that quality of life.

00:21:19.289 --> 00:21:22.730
And yeah, a lot of times people as they get older, they just, they're getting older.

00:21:23.480 --> 00:21:37.460
They like, you see this with people who've gone on like a Zempik they lost a bunch of weight, but they don't have any muscle, and it just doesn't, it doesn't look healthy, I don't know if you've seen anyone that's gone on it, but I'm not totally against it, but I do think that if you're gonna do something like that, you should be strength training as well.

00:21:37.910 --> 00:21:38.259
Okay.

00:21:39.414 --> 00:21:50.494
What are there any I'm a lot of local rec centers, community centers, all that, they all YMCA is such, they offer some great all around like strength training classes, right?

00:21:50.515 --> 00:21:53.825
Like the body pump, I'm thinking about those less mils classes.

00:21:53.875 --> 00:21:54.795
What do you think of those?

00:21:55.295 --> 00:21:56.144
Classes are great.

00:21:56.144 --> 00:22:03.015
I the club I'm at, I don't, I'm not a class person just because I've just so used to lifting on my own, but I think classes can be good.

00:22:03.755 --> 00:22:10.994
When you can run into trouble is that the problem with classes is you have so many different people with different different levels of health.

00:22:11.555 --> 00:22:25.285
And I think if you can go into a, if you go into a class where, you're a beginner and then you got advanced intermediate people, it's very tough for the instructor to to like mold his class, to fit everybody's levels.

00:22:25.585 --> 00:22:28.184
Right now, maybe you can find a class that works like that.

00:22:28.184 --> 00:22:37.605
But I think if, especially if you're just starting out I think it's worth getting a trainer and just doing more of a one on one situation as you get more experienced.

00:22:37.605 --> 00:22:38.625
I think classes.

00:22:38.990 --> 00:22:41.210
Can be can serve you well.

00:22:41.470 --> 00:22:52.779
But I think initially starting out, if you've never done stuff, I think it's important to get that one on one because I know when I first started training, it was groups and we would have certain people who I just felt.

00:22:53.545 --> 00:22:59.305
It was very difficult to have them in that group because their level was a lot different than all the other people's levels.

00:22:59.305 --> 00:23:01.125
And from that standpoint, it can be difficult.

00:23:01.755 --> 00:23:02.095
Yeah.

00:23:02.585 --> 00:23:05.035
So I just think it depends on the person and where they're at.

00:23:05.684 --> 00:23:09.994
So in a coach will also help you with form and all that stuff, right?

00:23:10.015 --> 00:23:15.815
So who's a, somebody who's a novice like me with weight training, I've found it helpful when I've had them.

00:23:16.355 --> 00:23:17.164
Yeah, for sure.

00:23:17.174 --> 00:23:23.505
Form and And yeah, just making sure that you're like, obviously staying accountable, but yeah, form is probably the most important thing.

00:23:23.505 --> 00:23:28.755
And then also making sure that you're lifting the right amount of weight to, and progressively.

00:23:29.095 --> 00:23:31.805
Overloading and building from that, from, your base.

00:23:32.914 --> 00:23:33.305
Okay.

00:23:33.755 --> 00:23:33.964
Yeah.

00:23:33.984 --> 00:23:39.244
What about if you just want like a, short, do you do you believe in the short routines?

00:23:39.255 --> 00:23:44.095
Like five, ten minute routines that you do at home, sometime morning, evening?

00:23:44.105 --> 00:23:45.654
Hey, any routine is better than nothing.

00:23:46.174 --> 00:23:46.474
Yeah.

00:23:46.795 --> 00:23:49.484
It's like any walk is better than nothing, right?

00:23:49.484 --> 00:23:51.555
So it's people who say they don't have time to walk.

00:23:51.615 --> 00:23:56.055
Maybe next time you go to the grocery store, you just park far away, right?

00:23:56.154 --> 00:23:57.585
There's a simple thing you can do.

00:23:58.035 --> 00:24:00.385
And maybe, it's like you see it all the time.

00:24:00.395 --> 00:24:03.536
Instead of taking the escalator, take the stairs, things like that.

00:24:03.536 --> 00:24:05.175
It's like those things add up over time.

00:24:05.435 --> 00:24:09.005
But yeah, I think routines are, should be the basis around what we're doing.

00:24:09.055 --> 00:24:10.295
We're all creatures of habit.

00:24:10.345 --> 00:24:16.045
I find that when my routines are like in place My day just is set out that much better.

00:24:16.384 --> 00:24:19.444
And so yeah do I follow it to a T every day?

00:24:19.444 --> 00:24:24.694
There's some days where things come up and yeah, it's not like perfect, but something's better than nothing.

00:24:24.694 --> 00:24:32.134
And if you can create a morning routine to get you going whether that's a walk or meditation or whatever that is, I think that's a great place to start.

00:24:32.924 --> 00:24:33.265
Okay.

00:24:33.815 --> 00:24:39.505
Let's talk a little bit about nutrition, a little more about it because I know that's actually your primary focus, right?

00:24:39.964 --> 00:24:40.404
Yeah.

00:24:40.884 --> 00:24:41.964
It comes up a lot, right?

00:24:41.964 --> 00:24:46.634
Like I think that's the first reason people probably come to me as the nutrition point.

00:24:46.934 --> 00:24:47.234
Yeah.

00:24:47.650 --> 00:24:50.130
But yeah, they all hold their own weight.

00:24:50.509 --> 00:24:55.440
But yeah, nutrition, I think for me, it's changed a little bit through the years.

00:24:55.579 --> 00:25:01.204
Just from, having my own podcast, and just through my own education and experiences, but.

00:25:02.275 --> 00:25:14.454
I think the, if I was going to capsulize it in like a few sentences, I think it's just important to focus on eating whole foods and staying away from, boxes and barcodes as much as possible.

00:25:14.845 --> 00:25:18.944
And if you are the less ingredients, the better and cook for yourself.

00:25:19.095 --> 00:25:22.144
I honestly think that is probably the biggest hack of everything.

00:25:22.144 --> 00:25:28.394
If you can cook for yourself 80 percent of the time, I think that right there will upgrade your health quite a bit.

00:25:30.359 --> 00:25:30.670
Yeah.

00:25:31.799 --> 00:25:35.390
What what are things we should keep in mind, especially as we age?

00:25:35.450 --> 00:25:38.660
I'm thinking specifically about like protein.

00:25:38.660 --> 00:25:45.599
I've been hearing a lot about how we may not be getting enough protein and that's more important.

00:25:46.970 --> 00:25:47.279
Yeah.

00:25:47.329 --> 00:25:47.559
Yeah.

00:25:47.609 --> 00:25:52.130
So There's a few reasons, obviously, there's a lot of reasons proteins are important.

00:25:52.170 --> 00:25:54.190
It should be the staple around every meal.

00:25:54.660 --> 00:26:08.079
One of them is something called like the thermic effect of food, where essentially it refers to how much effort it takes for your body to digest, absorb, and assimilate those nutrients that you took in.

00:26:08.430 --> 00:26:12.259
A lot of your energy expenditure is breaking down food.

00:26:13.474 --> 00:26:15.105
Your body takes more.

00:26:15.125 --> 00:26:20.595
There's more effort for your body to break down protein than any other macronutrient like fats and carbs.

00:26:20.605 --> 00:26:21.934
It's not like the end all, but.

00:26:22.569 --> 00:26:27.039
That's a nice reason why protein should be the staple around everything you, you eat.

00:26:27.049 --> 00:26:36.401
And also too, as we age we want to make sure that we are, and if we're working out for sure, we want to make sure that we're getting the most of our workouts.

00:26:36.401 --> 00:26:49.306
So protein helps with building muscle and you, you want to create what's called muscle protein synthesis, which is, so you Like 30 grams of, you can have 30 to 40 grams of protein in a meal.

00:26:49.316 --> 00:26:50.846
I think that's a great place to start.

00:26:51.226 --> 00:26:55.375
So yeah, satiety is another reason that protein should be up.

00:26:55.375 --> 00:26:56.484
There is it's.

00:26:56.861 --> 00:26:59.854
Probably the most satiating nutrient macronutrient that we have out there.

00:27:00.144 --> 00:27:07.078
Now, that's not to say that, actually baked potato boil I should say boiled potatoes are actually very high in a satiety index.

00:27:07.078 --> 00:27:13.489
If you look up satiety index, you'll see a list of foods, mainly proteins, but there are some carbohydrates that can create satiety.

00:27:14.038 --> 00:27:17.969
So I think it's important to get like a mix even, vegetables, right?

00:27:18.009 --> 00:27:19.858
You're getting some fiber in there.

00:27:20.118 --> 00:27:23.278
It's slower for your body to digest those foods as well.

00:27:23.278 --> 00:27:24.949
And so that creates satiety.

00:27:24.949 --> 00:27:32.453
And I think that any foods that are nutrient dense are Pretty high in the satiety index, I would say.

00:27:32.453 --> 00:27:35.124
So what is satiety?

00:27:35.124 --> 00:27:36.294
I've never heard this term before.

00:27:36.294 --> 00:27:37.114
How do you spell it?

00:27:37.834 --> 00:27:40.513
Oh s a t i e t y.

00:27:41.763 --> 00:27:51.973
So satiety is, in my own sort of definition, it's just the feeling of being like full, being, yeah.

00:27:52.003 --> 00:27:53.874
So fullness, if you want to say.

00:27:54.163 --> 00:28:06.644
And A lot of times what happens is if you're eating foods that are lower in that satiety index, you, I'm sure you've had it before where you have a meal and you're like, God, that I'm not full.

00:28:06.713 --> 00:28:08.034
And it's didn't fill me up.

00:28:08.034 --> 00:28:11.413
Like it, a lot of times it's with junk food typically.

00:28:11.413 --> 00:28:13.503
Just causes this increase.

00:28:13.864 --> 00:28:16.463
This spike in blood sugar and insulin.

00:28:16.483 --> 00:28:17.824
And then you just like crash.

00:28:18.203 --> 00:28:20.153
So I think satiety is definitely one.

00:28:20.903 --> 00:28:31.884
One aspect of eating that if people can focus on it can really help because then you're going to avoid snacking a lot of times to, and I think grazing and snacking, it is what it is.

00:28:31.884 --> 00:28:43.463
I think it's a good habit to get out of, because then you'll focus on just having sitting down, having a meal, eating slowly and eating foods that are, nutrient dense and, cause satiety.

00:28:44.273 --> 00:28:44.624
Okay.

00:28:44.624 --> 00:28:44.683
Yeah.

00:28:45.203 --> 00:28:45.713
Interesting.

00:28:46.134 --> 00:28:46.453
Yeah.

00:28:46.794 --> 00:28:51.084
What about some of the others I've been hearing a lot about?

00:28:51.433 --> 00:28:55.963
I'm curious as to are these fads, are these something that, we should be paying more attention to?

00:28:56.064 --> 00:28:59.344
One of them is creatine and the other one is peptides.

00:28:59.374 --> 00:29:05.653
I know creatine has been popular for a very long time with bodybuilders, but what about for normal folks?

00:29:06.423 --> 00:29:06.814
Yeah.

00:29:06.844 --> 00:29:09.523
The interesting thing about creatine is.

00:29:09.993 --> 00:29:17.294
It's one of the most highly studied if you want to say like chemicals or sub supplements that people are taking.

00:29:17.614 --> 00:29:25.814
So there's a lot of, there's a lot of data backing up creatine, it's also in red meat and seafood, so you can get it from food.

00:29:26.304 --> 00:29:29.963
You don't necessarily have to supplement, but I would say that.

00:29:30.308 --> 00:29:39.088
It couldn't hurt, especially if you're lifting just to help build lean muscle mass, it's been linked to, but it's also been linked to helping with brain health as well.

00:29:39.278 --> 00:29:48.148
There's plenty, if you, I, I consider, but if you type in creatine Brain health you'll find plenty of studies out there that it can help with cognitive performance and things like that.

00:29:48.199 --> 00:29:58.419
Yes, I think especially if you're like a vegetarian or vegan and an older adult, I think creating supplementation makes a lot of sense, you do get it from like steaks and things like that.

00:29:58.419 --> 00:30:01.548
But a lot of times people aren't, I think I'm.

00:30:01.888 --> 00:30:05.499
Not a hundred percent sure you get from like a steak, maybe two to three grams.

00:30:05.499 --> 00:30:09.608
And so yeah I would, it's definitely and it's not an expensive supplement as well.

00:30:09.618 --> 00:30:11.159
I recommend it for a lot of clients.

00:30:11.729 --> 00:30:12.108
Okay.

00:30:12.229 --> 00:30:12.729
What about peptides?

00:30:14.648 --> 00:30:14.858
Yeah.

00:30:14.858 --> 00:30:18.999
Peptides those are things that you're going to get from food as well.

00:30:19.318 --> 00:30:19.729
But.

00:30:20.884 --> 00:30:23.044
Those are, short chains of amino acids.

00:30:23.084 --> 00:30:26.844
And essentially they play a role in a lot of sort of processes throughout the body.

00:30:27.084 --> 00:30:30.864
So those are like typically made up of like amino acids, right?

00:30:30.864 --> 00:30:37.193
So peptides are like, for example, that GLP one.

00:30:37.693 --> 00:30:38.614
Is a peptide.

00:30:39.223 --> 00:30:42.334
And so there's peptides for a lot of different things.

00:30:42.614 --> 00:30:45.683
So I don't think that's necessarily something you necessarily have to take.

00:30:46.034 --> 00:30:48.834
But it's just based on amino acids.

00:30:48.834 --> 00:30:52.693
And and yeah, I don't necessarily recommend peptide supplements.

00:30:53.013 --> 00:30:56.294
Maybe for certain things, like people use them for like skin care.

00:30:56.574 --> 00:30:58.513
To build like a stronger skin barrier.

00:30:58.864 --> 00:31:03.584
But like that GLP one is called glucagon like peptide one.

00:31:03.604 --> 00:31:04.753
So that's a peptide.

00:31:05.153 --> 00:31:08.044
And yeah, it, there's peptides for many different things.

00:31:08.394 --> 00:31:08.884
Oh, okay.

00:31:09.229 --> 00:31:11.699
Wasn't, I just keep hearing about it quite a bit.

00:31:11.959 --> 00:31:15.019
I first heard about it with a guest in the show who's incredible.

00:31:15.519 --> 00:31:17.088
And he's 30 years older than me.

00:31:17.088 --> 00:31:23.189
He looks 20 years younger and he's in for peptides around collagen peptides.

00:31:23.269 --> 00:31:26.729
So for like skin, hair and nails and things like that.

00:31:27.118 --> 00:31:33.098
So I think there's pep, there's peptides for, I think there's a lot of applications depending on what you're talking about.

00:31:33.199 --> 00:31:33.419
Yeah.

00:31:33.479 --> 00:31:33.838
Okay.

00:31:34.374 --> 00:31:34.903
Interesting.

00:31:35.284 --> 00:31:36.304
What about fasting?

00:31:36.493 --> 00:31:37.693
Do you believe in it?

00:31:37.753 --> 00:31:40.483
And what's a good way, what's a safe way to do it, if so?

00:31:40.923 --> 00:31:47.104
Yeah, so it's interesting, when I first started coaching health and nutrition, I I got into fasting a little bit.

00:31:47.273 --> 00:31:52.683
This was probably actually, I should say about seven, eight years ago, I got into fasting quite a bit.

00:31:53.064 --> 00:31:55.374
And I do think it's a tool that can be used.

00:31:55.663 --> 00:31:56.923
I don't think it's the end all.

00:31:56.923 --> 00:32:01.644
I think it's meant for certain people who have this all or nothing approach.

00:32:01.953 --> 00:32:13.364
And, I think that it can be used, especially if people find that maybe they're like snacking a lot or they're like grazing all the time and they just need sort of some boundaries around that.

00:32:13.763 --> 00:32:16.364
So yes, I think it's a tool that can be used.

00:32:16.574 --> 00:32:18.104
I like to use it with clients.

00:32:18.943 --> 00:32:21.574
Mainly for evening purposes.

00:32:21.624 --> 00:32:32.163
I find that if we have a certain time where we cut off eating, it creates this cascade effect where it's not affecting their sleep because they're not having to, they're not eating late at night.

00:32:32.284 --> 00:32:34.683
So they're not having to digest food late at night.

00:32:35.013 --> 00:32:45.584
So I think if you are looking to get into some type of fasting, maybe pick a time that gives you, let's say you go to bed at 10 o'clock, then I think a good cutoff time would be like, okay, I'm going to stop eating at seven.

00:32:45.584 --> 00:32:45.634
Okay.

00:32:46.134 --> 00:32:46.374
Okay.

00:32:46.443 --> 00:32:52.074
Gives your body enough time to digest, assimilate the nutrients that you just took in without affecting your sleep.

00:32:52.443 --> 00:32:57.433
And and you're not snacking at night, how many people snack on healthy things at night?

00:32:59.473 --> 00:33:08.523
Yeah, not many, even myself who thinks of myself as a pretty healthy eater, that's when I like to have chips, right?

00:33:08.864 --> 00:33:09.324
Exactly.

00:33:09.713 --> 00:33:09.923
Yeah.

00:33:09.923 --> 00:33:10.993
So maybe, yeah.

00:33:11.044 --> 00:33:16.493
So it's like nothing, most of the time ever good comes out of snacking at night.

00:33:16.544 --> 00:33:18.534
And I think that's like a great place to start.

00:33:19.064 --> 00:33:23.824
And then, obviously fasting, I think has also gotten a little bit extreme.

00:33:24.294 --> 00:33:26.564
And I think that you can overdo that as well.

00:33:26.804 --> 00:33:33.003
I would say a good place to start would say cut off eating at a certain time, give yourself about three hours before bed and start with that.

00:33:33.324 --> 00:33:35.763
And I think, do you believe in all day fasting?

00:33:35.763 --> 00:33:38.713
Like once in a while, I used to be into it more.

00:33:38.713 --> 00:33:39.733
I'm not as much.

00:33:39.834 --> 00:33:44.733
I found that it was for one, especially 40 plus, right?

00:33:45.969 --> 00:33:51.348
There's a, there, like I found I was having trouble consuming enough and eating enough protein.

00:33:51.898 --> 00:33:56.209
And so under consuming for a long period of time is not a great way to go.

00:33:56.659 --> 00:33:59.239
So I think that yeah, I think that.

00:33:59.548 --> 00:34:03.689
Fasting can be overdone is all I'll say with that is, and I think you should start slow.

00:34:03.989 --> 00:34:14.088
And especially with is an old aging individual, 40 plus when you're fasting, you're in a catabolic state, which is like your body's breaking down, right?

00:34:15.309 --> 00:34:17.699
breaking down, but yes, breaking down to some degree.

00:34:17.699 --> 00:34:22.789
And if you're trying to build muscle, you want to make sure that you're creating an anabolic state.

00:34:22.838 --> 00:34:25.938
And if you're eating nothing, you're doing, you're not doing that.

00:34:25.949 --> 00:34:34.378
So I think you, you have to it depends on your goals and where you're at, but I think fasting should be a tool and it should be something that is overused too much.

00:34:35.139 --> 00:34:35.478
Okay.

00:34:36.498 --> 00:34:36.739
Yeah.

00:34:36.768 --> 00:34:37.219
Last one.

00:34:37.219 --> 00:34:45.809
What about, I hear this come up, Quite a bit for men as we get older is a lack of testosterone.

00:34:45.818 --> 00:34:53.409
It starts to go away and how, what are the effects of that on us and do we start taking testosterone supplements to make it up?

00:34:54.469 --> 00:34:54.829
Yeah.

00:34:54.878 --> 00:34:58.858
I don't know if there's any effective, that effective testosterone supplement.

00:34:59.128 --> 00:35:01.199
I know that people go on like TRT.

00:35:01.579 --> 00:35:01.849
Yeah.

00:35:01.849 --> 00:35:05.548
And that might be, and I'm not an expert in that arena, but that might be.

00:35:06.853 --> 00:35:09.753
That might be helpful for some people and that might be something that they need.

00:35:10.253 --> 00:35:24.634
But I think that if you're doing a lot of the things that we've talked about already, like building quality sleep, strength training, eating nutrient dense foods, these are all things that can help with testosterone.

00:35:25.043 --> 00:35:26.923
I think people are looking for like a magic pill.

00:35:28.184 --> 00:35:28.684
Around it.

00:35:28.724 --> 00:35:30.273
And I don't really think it's out there.

00:35:30.403 --> 00:35:35.943
At least I don't know of that many other than, obviously people who are actually taking replacement, TRT.

00:35:36.003 --> 00:35:40.784
Yeah, I think it's one that you want to measure and make sure that it's in, in a certain range.

00:35:40.804 --> 00:35:47.733
But I think if you're implementing these habits that we've talked about, I think that can help, slowly get testosterone back to where you want it to be.

00:35:48.233 --> 00:35:50.414
Yeah, I guess we're right around that time.

00:35:50.414 --> 00:35:53.023
We'd like to go over our Wayfinder 4.

00:35:53.704 --> 00:35:54.193
All right.

00:35:54.244 --> 00:35:55.773
Been looking forward to this all week.

00:35:57.974 --> 00:36:00.324
Yeah, a lot of people do, they come on the show just for that.

00:36:01.503 --> 00:36:02.364
Yeah.

00:36:02.474 --> 00:36:03.963
Brian, can you give us a hack?

00:36:05.268 --> 00:36:05.909
Oh my God.

00:36:06.338 --> 00:36:09.878
I saw, so I've already said it already.

00:36:09.889 --> 00:36:10.579
Should I come up with something?

00:36:10.628 --> 00:36:13.889
I, my initial thought was walking okay as the hack.

00:36:14.409 --> 00:36:18.338
I see more positive results with clients who I, I just saw a client this morning.

00:36:19.344 --> 00:36:24.963
And who finally started walking and I'm Tonya, his, he's lost three inches off his waistline.

00:36:25.844 --> 00:36:26.813
And we were, yeah.

00:36:26.983 --> 00:36:29.384
And yeah, just going for walks every day.

00:36:29.583 --> 00:36:35.634
Granted, he's eating a little bit better and he's also strength training with me, but like that sort of pushed him over the edge.

00:36:35.844 --> 00:36:40.574
So I think if you're plateauing and you're not walking, start walking and seeing if that helps.

00:36:41.903 --> 00:36:42.344
I love it.

00:36:43.983 --> 00:36:45.364
It's so underrated, right?

00:36:45.463 --> 00:36:49.934
It's just, one of those things we just seem so simple that we don't even think about it.

00:36:49.934 --> 00:36:51.224
But gosh, if we just do it.

00:36:51.384 --> 00:36:52.164
It's just, yeah.

00:36:52.623 --> 00:36:53.603
How about a favorite?

00:36:54.833 --> 00:36:59.454
This could be Oh I saw, so favorite book it's called The Slight Edge by Jeff Olson.

00:36:59.724 --> 00:37:00.364
Oh, yeah.

00:37:00.574 --> 00:37:02.344
Oh my god, that book's so good.

00:37:02.514 --> 00:37:03.063
It is.

00:37:03.574 --> 00:37:03.893
Yeah.

00:37:04.063 --> 00:37:05.143
I'm glad you know about it.

00:37:05.244 --> 00:37:05.594
Yeah.

00:37:05.903 --> 00:37:06.443
I do.

00:37:06.543 --> 00:37:15.014
I, my, I sell real estate for a living and I had a team and the first thing we do is read that book, as a team that just apply for everything.

00:37:15.304 --> 00:37:15.603
Yeah.

00:37:16.494 --> 00:37:16.934
So good.

00:37:18.114 --> 00:37:27.853
So it, it makes sense that you like it too, cause it talks a lot about just almost like compounding little habits or something like that and how they feed upon themselves and yeah.

00:37:27.853 --> 00:37:28.063
Yeah.

00:37:28.063 --> 00:37:28.364
Yeah.

00:37:28.414 --> 00:37:31.248
It's I've never talked to time is either going to serve you.

00:37:31.338 --> 00:37:32.507
Or it's not right.

00:37:32.527 --> 00:37:36.177
Like you're either, you're doing habits that are going to serve you in the long run or they're not.

00:37:36.208 --> 00:37:41.327
And it's like those little things that you do that could be easy not to do, but also easy to do.

00:37:41.748 --> 00:37:43.947
So yeah, great book.

00:37:44.577 --> 00:37:48.038
So what about a piece of advice for your younger self?

00:37:50.927 --> 00:37:51.728
I saw this one.

00:37:51.748 --> 00:37:58.467
So I think I'll tell you, and I think it applies.

00:37:59.277 --> 00:38:00.518
Cause I coach high school golf.

00:38:00.547 --> 00:38:19.378
So I'm around like teenagers, I don't have kids myself right now, but not care as much what people think about you, I think, as a young, as when you're younger, it's I think there's that conscious feeling about what other people are thinking and honestly as you get older, you like, don't care about what other people think about you.

00:38:19.378 --> 00:38:24.347
And I think that, or you're, you're not surrounding yourself with people who don't serve you, same sort of thing.

00:38:24.347 --> 00:38:29.577
It's just kids who surround themselves with kids that aren't doing the right things and it's affecting them.

00:38:29.577 --> 00:38:35.987
And I think, you realize as you get older that you don't want any of that in your life and you, and so I think that's just.

00:38:36.057 --> 00:38:53.027
would be good for me when I was younger and good for anyone that, growing up that they should just not surround themselves with people that serve them and not necessarily care what, not that you don't care what other people are thinking, but like doing things that, put yourself and your family first and foremost.

00:38:53.568 --> 00:38:54.007
Yeah.

00:38:56.748 --> 00:39:01.597
How about a last one you choose between a big opportunity.

00:39:02.282 --> 00:39:16.873
Or limiting belief, meaning like just maybe a big opportunity you see out there that maybe you're pursuing now you seem to, you've started off by saying you, you try something new every year, maybe talk about that.

00:39:17.813 --> 00:39:17.992
Yeah.

00:39:17.992 --> 00:39:18.273
Yeah.

00:39:18.293 --> 00:39:19.413
A big opportunity.

00:39:19.492 --> 00:39:19.922
It's interesting.

00:39:19.983 --> 00:39:26.362
You had a guest on, I listened to some of it, their last guest and it, and he said it right off the bat was to bet on yourself.

00:39:27.862 --> 00:39:29.143
And I was like, that's so good.

00:39:29.193 --> 00:39:33.782
If the things like invest in yourself I'm not like.

00:39:34.963 --> 00:39:41.722
Investing in yourself could mean okay, I want to learn something new or I want to just enhance my skills in some way.

00:39:42.123 --> 00:39:47.802
I just think that that's most important is and like your guest said, betting on yourself or investing in yourself.

00:39:47.802 --> 00:39:55.322
And, that's what I'll do with new things every year is I'll try to find ways to either make something that I do better or learn something new.

00:39:55.623 --> 00:40:01.023
And I think that can just help you continue to grow and just break through different barriers and things like that.

00:40:01.072 --> 00:40:04.793
Yeah, he says bet on yourself and I say, also invest in yourself as well.

00:40:05.163 --> 00:40:05.512
Yeah.

00:40:06.132 --> 00:40:06.643
I love that.

00:40:07.963 --> 00:40:08.373
All right.

00:40:08.402 --> 00:40:14.742
Brian, if people want to know a little bit more about you, maybe work with you do you take do you work with people Outside of Chicago.

00:40:15.342 --> 00:40:15.693
Yeah.

00:40:15.873 --> 00:40:16.193
Yeah.

00:40:16.532 --> 00:40:17.693
I have clients outside.

00:40:17.693 --> 00:40:17.913
Yeah.

00:40:17.913 --> 00:40:18.413
All over.

00:40:18.422 --> 00:40:22.172
Yeah, yeah, best way for people to reach out is just through Brian, brin.

00:40:22.172 --> 00:40:22.652
com.

00:40:23.052 --> 00:40:28.273
They can go out on there and I always recommend I, I came up with a book called a step ladder system.

00:40:28.603 --> 00:40:31.132
And they can find it through the website, Brian, brin.

00:40:31.132 --> 00:40:32.952
com also step ladder system.

00:40:33.563 --> 00:40:34.413
com as well.

00:40:34.842 --> 00:40:38.262
And they can just learn about my process through that book.

00:40:38.643 --> 00:40:42.293
I made it so it's inexpensive so people can learn about it.

00:40:42.293 --> 00:40:47.293
And if they love the book, they're like, Oh, maybe I'll work with Brian or they can set up a call either one way or the other.

00:40:47.293 --> 00:40:52.532
But I think it's important that, people understand your process and then, then you can go from there.

00:40:52.532 --> 00:40:54.043
So the book's a great place to start.

00:40:54.572 --> 00:40:54.822
Yeah.

00:40:54.822 --> 00:40:55.193
Great.

00:40:55.483 --> 00:41:02.722
I did go on your website and saw that you offer a free 15 minute consultation initially to as well.

00:41:02.722 --> 00:41:04.762
So I hope our listeners take advantage of that.

00:41:05.012 --> 00:41:06.672
You also have a podcast, don't you?

00:41:07.382 --> 00:41:09.193
You've had like incredible guests.

00:41:09.193 --> 00:41:11.382
Yeah.

00:41:11.382 --> 00:41:11.663
Yeah.

00:41:11.693 --> 00:41:12.233
Thank you.

00:41:12.432 --> 00:41:12.802
Yeah.

00:41:12.802 --> 00:41:14.063
I started it a while back.

00:41:14.253 --> 00:41:16.213
It's called the Get Lean, Eat Clean podcast.

00:41:16.282 --> 00:41:18.242
So Get Lean, Eat Clean.

00:41:18.242 --> 00:41:18.532
I love that.

00:41:18.532 --> 00:41:19.452
Yeah.

00:41:19.532 --> 00:41:19.842
All right.

00:41:19.853 --> 00:41:21.893
You could have a, make it a poetry contest.

00:41:23.757 --> 00:41:24.027
Cool.

00:41:24.077 --> 00:41:24.327
Yeah.

00:41:24.327 --> 00:41:25.217
Thanks again, Brian.

00:41:25.217 --> 00:41:29.927
I hope our listeners go and check out your podcast or your website or your book.

00:41:30.327 --> 00:41:34.117
You provide a lot of value and I love your niche because I'm a part of it.

00:41:35.387 --> 00:41:36.407
So I fit right in.

00:41:36.407 --> 00:41:36.958
So it's a good one.

00:41:36.958 --> 00:41:37.108
Yeah.

00:41:37.108 --> 00:41:37.737
I appreciate it.

00:41:37.737 --> 00:41:37.918
Yeah.

00:41:37.918 --> 00:41:39.068
Thank you so much for having me on.

00:41:39.347 --> 00:41:41.458
Loving your podcast and thank you.

00:41:41.458 --> 00:41:44.523
And yeah, it's, I've enjoyed the conversation.

00:41:44.523 --> 00:41:45.052
So thanks.

00:41:45.413 --> 00:41:45.922
Likewise.

00:41:45.963 --> 00:41:46.532
Thanks, Brian.

00:41:51.302 --> 00:41:53.063
We hope you've enjoyed The Wayfinder Show.

00:41:53.213 --> 00:41:57.432
If you got value from this episode, please take a few seconds to leave us a 5 star rating and review.

00:41:57.722 --> 00:42:01.972
This will allow us to help more people find their way to live more authentic and exciting lives.

00:42:02.632 --> 00:42:03.932
We'll catch you on the next episode.