All

right, guys. So, in this video, I want

to go over with you three anabolic laws

that'll have you looking better naked

with the energy of a rock star. And when

I started embodying these three

unwritten rules that I want to go over

with you today, everything changed.

Like, if you feel like you're forcing

results right now, this is what you want

to embody. Okay? It's it's going to feel

more like power instead of force. And

it's not going to be dwindling energy.

It should be feeding energy. You should

be in an upward spiral at all times. And

everything should be working in unison,

which is one of the the laws that I want

to go over as well. Um, I'll get to that

in a moment, but doesn't mean it doesn't

matter if you want to gain muscle, if

you want to lose body fat, if you want

to focus on more energy, vitality, brain

power, mental focus, a combination

thereof, or all of the above. Uh, these

are three things that definitely will

help you do that. So, let's just get

right into it. All right. Um, the first

one, and this is going to seem kind of

crazy coming from a a fitness coach,

right? Working out

is not to burn calories.

Working out

is not

to burn

calories, right? Let's just say

calories. So, what do I mean by this?

Now, the reason I'm bringing this up is

because when people are especially

trying to get lean, what do they try to

do? They try to create a calorie

deficit, right? Now, what does that

mean? So, basically, there's a certain

amount of calories that you're burning

and there's a certain amount of calories

that you're consuming every day, right?

There's the calories out and then

there's the calories in. Um, to create a

calorie deficit, you need to be eating

less than you are burning right here so

that your body, you know, this gap will

equate to weight loss. your body will

pull from your fat stores for energy

instead of the food that you ate that

day. So, the way that people can

manipulate this number um is or or

create a a bigger gap, so to speak, is

by exercising more and increasing your

energy expenditure. Uh or you can eat

very little and eat less and less and

less and less. And that's what a lot of

people try to do is they try to starve

themselves and work themselves like a

dog. And this is just a losing strategy.

I often put this as like trying to save

your way to get rich. And I've made

other videos about this. Um, but working

out is not to burn calories. If you can

adopt this, this is going to fix

everything. All right? Working out is to

gain or maintain muscle mass or it's to

work on your cardiovascular health or

it's to work on some specific skill.

right now. I find a lot of people go

wrong where they have like a an Aura

ring or a Whoop band or maybe a Fitbit.

Um I don't know if those things are are

still popular, but uh you know, they

they see these these numbers that

they're quote unquote like burning on a

day-to-day basis and they just think

that that's extra food that they can eat

on top of what they're already eating.

Now, this is kind of similar to how you

go to that that uh you know, you go to

your gym and there's an elliptical

machine or there's like uh you know,

some cardio machine that'll tell you how

many calories that you've burned, so to

speak. And again, it's like in

quotations burned. Generally, those

things are way off. All right? So people

uh when they they try to try to tell

themselves, okay, I have more room to

eat, they are miscalculating how many

calories that they're actually burning,

and therefore they overeat, which just

cancels out the calorie deficit that

they're trying to create. So that's one

problem, right? It's the the

miscalculations. Um the other thing is

that if you're just working out to burn

more calories, what are you really doing

to yourself? Working out is stress,

okay? Okay, at the end of the day and

what happens when you stress your body

out? It gets hungry so that you will

find more food and consume more food to

make up for that energy deficit that you

have created through working out your

body. Now, am I saying all working out

is is bad? No. All I'm saying is that

don't just work out so that you can burn

more calories. You should be working out

focused on, you know, doing workouts

that are focused on keeping your

hormonal function working properly. And

there's other things that you need to

keep in mind as well, like it's got to

be fun. It's it's got to be something

that you can enjoy or at least be

indifferent to. A lot of people will try

to do the David Gogggins thing, and I'm

always crapping on David Gog Gogggins.

He's uh super inspiring either way. But

they think that getting lean means

beating the crap out of themselves,

getting on the elliptical or the

stairmaster or, you know, running on the

treadmill or, you know, running a

marathon on top of working out five or

six days a week. You don't need to be

training that much. I've been working

out uh three days a week for the last

decade. That's all I've ever done. Uh I

mean, before that, I was trying to hit

five days a week or more. And you know,

obviously I was falling flat on my face.

But uh when I started working with my

mentor Lucas Owen, um he's like

Australia's leading biohacker. He's a

naturopath and he's got a real uh good

context for the the hormone side of this

equation. He he is the first one where I

learned that 3 to four days a week of

heavy weight training is the best for

testosterone production. Now, is

testosterone the only thing that you

should be focusing on? No. But if we're

thinking about optimizing your hormones

and you know optimizing your calorie

burning you know system which is

generally your thyroid that controls

your metabolism and your metabolism is

like how many calories uh that you're

burning. That's how I refer to it

anyway. Um we want to focus on how to

nurture that. All right. Over just

thinking about, okay, how can we raise

this number that we're burning by doing

more and more exercise so that we can

eat more and maybe even spill over

because, you know, we're working out

more, tiring ourselves out, getting

super stressed. And when you get

stressed, you want to eat more and then

you get into this yo-yoing uh spot where

you're just like tuckering yourself out

and then binge eating afterwards because

you're so damn tired. All right, so

three days a week is all that you need.

Monday, Wednesday, Friday. And uh as as

far as being a a healthy uh and active

adult right now, um if you want to do

cardio to work on your cardiovascular

health, like that's great. That's

something that you should focus on. I'm

talking about how to get lean, how to

look better naked in this video and have

the energy of a rockstar. If your

testosterone is in check, that's where

you have that rockstar energy. That's

where, you know, you have the energy of

a teenager all the time. And instead of

you feeling like you just left a war

zone every time you leave the gym, you

should leave the gym feeling energized.

Like the way I work out, um I focus on,

you know, creating uh positive feedback

loops in the body. So I get pretty much

addicted to the high of hitting personal

records. And that's another reason why

I'll stay in the gym longer. That's the

second um thing that I want to go over

right here. Positive feedback loops. All

right.

positive

feedback loops.

Now, if you don't know what I mean by

this, let's talk about a negative

feedback loop. Let's stay on the David

Gogggins thing. Why do why do people not

have the physique that they want? It's

because the the way that most people

assume that you get in shape is by doing

a bunch of cardio, doing a bunch of

weightlifting workouts, eating some

disgusting bodybuilding bodybuilding

diet, chicken, rice, and veggies, kale,

all this crap, right? And um you know, I

I got to be in the gym six or seven days

a week. I got to have no social life. I

got to I got to only drink water. I got

to like, you know, all this different

stuff that is just not fun. Okay, that

is not a life worth living. All right, I

I have this this saying sometimes. Don't

think about what's going to get you the

quickest results in the shortest amount

of time. You know, whatever your goal

might be. Just think about how do you

want to be living your life in 10 years.

Just start doing that now because that's

what's going to help you stay consistent

long term. All right. Um it's it's and

and that consistency uh thing is why

this is important because what keeps you

consistent, you know, things that

actually give you a return on your

investment. When you are trying to

create a calorie deficit and you're

doing these workouts which tucker you

out, make you feel like crap and you're

eating all this food which is

demoralizing really. It tastes

disgusting. It's not appetizing. It's

not exciting. You can't be excited about

it. People make fun of you for doing it

and all this different stuff. um you

know what does that do to you?

Especially if you're not getting the

results that you want, which a lot of

people doing those plans don't get

results or they just like snap before

the point where they were able to even

know if it actually worked. Um what does

that all do? It it keeps you from the

results and it doesn't actually pay off.

Okay. So what is a positive feedback

loop? A positive feedback loop is where

you put effort in, you get a return on

your investment, and the way that you

put effort in was actually relatively

enjoyable. All right, so there's a

couple of things going on here, and

there's varying degrees of positive

feedback loops because a negative

feedback loop could be something that

you hate doing, like eating food that's

gross or doing workouts that suck or,

you know, doing some other crazy health

hack that nobody can really see

themselves doing long term. But there is

a certain neutral position, right?

there's negative feedback loop, then

there's like neutral feedback loop,

which which is okay. Like that and above

is where we want to be. Neutral feedback

loop might be like um you know, for me,

I don't actually like the taste of Greek

yogurt. You know, I have that that uh

Greek yogurt bowl. I call it the gut

bucket. Um you know, I talk about it on

my Instagram sometimes. Maybe I'll do

one of those on on a YouTube video soon.

But I don't actually like the taste of

yogurt. That might be surprising to hear

from some people, but I am willing to

consume yogurt, that big tub every

single day because that's 80 grams of

protein. In one shot, I get half of my

protein for the day. And personally, I

can just stylize it however I want.

That's why why I put um you know, some

some 100% pure maple syrup in there,

some salon cinnamon. Um you know, I put

a fruit of my choice, which generally

has been blueberries recently. In the

past, I've done bananas, raisins for the

boron content. I put blackberries on

when we were away at the lakehouse a few

weeks ago. Like you just stylize it

however you want to, right? Like um I I

was telling one of my clients the other

day, I kind of do this this whole diet

thing like I'm going to Chipotle. I I

pick my base, right? You pick your base,

which for the whole day, I'm just

thinking about which food combinations

add up to the minimum protein

requirements uh that I need to get in

every day. For me, it's about, you know,

at least 160 or 180 because I'm 180

pound male, right? [snorts]

So, if I can figure out which food

combinations add up to that 180, I can

just structure the rest of my diet

around that. And for me, historically,

it's been the Greek yogurt bowl, the big

tub, which is 80 grams of protein, and a

pound of ground beef, which is like 88

if you get 85% lean um or 85 uh% lean

ground beef. [snorts] Now, that is 88

grams of protein. 88 plus 80 is one 168,

right? If I put a little bit of cheese

in the ground beef and I have some eggs,

I'm already over 180. And then I can

just structure the rest of my diet

around that, right? That's my base. And

I put whatever toppings on top of it

that I want to. And you just got to

figure out which toppings that you enjoy

and which can help you uh you know be

indifferent to that that thing that

you're maybe not even super excited

about, right? Like that's why like

nobody wants to come in and do a brutal

set of squats, you know, on just a

random day for a random number just to

beat the hell out of themselves. But if

you enjoy building strength and you get

addicted to the high of building

strength, maybe the excitement of am I

going to hit 3:15 on squat this week? Am

I going to hit 4:15 on or 405 on squat

next week? Like that's something that

keeps you back, keeps you coming back.

That's something that um Sorry, I'm like

spitting on myself. Um, that's something

that will keep you engaged. It'll keep

you excited about it. It'll keep you,

you know, focused on the bigger better

picture that you're trying to get after,

right? That's what makes it interesting.

And you need something to keep it

interesting. And that's that's what a

positive feedback loop is. Uh, with the

diet specifically, right? You want to be

eating food that um, hits your macros,

right? But you actually like eating it.

So maybe you don't like it by itself,

but maybe you add something to it that

makes you like it, like I mentioned with

the gut bucket example. And it's got to

be something that nurtures your hormonal

health. All right? It's gonna it's going

to improve your overall health and

wellness. And if you're eating something

that changes the way that your body is

shaped, right, it tastes good and it's

easy to get in and it's practical in

which you can like, you know, not to say

that you have to eat like the perfect

meal every single day. You don't have to

eat oysters and a steak every single

day, right? But you figure out how you

can get quick uh quick good [snorts]

nutrient-dense food in every single day

and actually enjoy eating it. What more

could you want? Because the the food

that you're eating changes the way that

your body is shipped. You like how your

body looks. You feel better. Like you

have more energy and it tastes good and

it's just an upward spiral. What you're

eating, it also boosts your metabolism.

Now you can eat more food and now you

can satiate yourself even more. And it's

going to help you perform in the gym

better. and you can you can recover from

those gym workouts that you hit PRs on

and you're going to sleep extra good at

night because you tuckered yourself out

and you're eating the proper amount of

micronutrients so that you have enough

magnesium and all these different

things. It'll help your sleep and your

gut affects your brain and all

everything's in an upward spiral

positive feedback loop and that's kind

of the key. And this third one that I

want to go over too

um be highly so I might abbreviate this

uh be

discriminatory.

Be highly discriminatory

over anything you consume

consistently. Be discriminatory over

what

you consume

consume.

consume

consistently.

So, what do I mean by this?

All right, we've all got that dad. I

know I do. Now, I'm just breaking my

dad's chops. We've all got that family

member that is super overweight, right?

My dad's actually jacked. He's like my

size. Um, but we've all got that family

member. massively overweight,

horrible diet, horrible lifestyle, and

when it comes time to have like candy or

like or like ice cream at the boardwalk

with your family or you know when you're

getting dessert, they say, "Oh, no. I

don't eat sugar." Okay. What What is

this an example of? Majoring in the

minor. You don't want to be majoring in

the minor. You want to be majoring in

the major. So, what I want you to get

what I want you to get focused on here

is think about where you have the most

leverage. Obviously, it's what's going

in your mouth. And if you can optimize

further beyond that, even better, right?

But think about what you're eating or

consuming consistently. That's what

actually matters. In the same way that

going off your diet one day out of the

week or or even like one meal out of the

week is not going to make you fat,

working out one time is not going to get

you jacked, right? It's it's like what

are you doing consistently? What is the

compounding effect of your efforts over,

you know, the whole week or the whole

month? Um, a calorie deficit, trying to

create that every day, it's actually not

really that important. It's what happens

over the course of the week. What's the

weekly deficit, the monthly deficit?

What's the monthly surplus if you're

trying to build muscle, right? It's like

how are how are you pushing things? Like

which direction are you pushing things

based on your efforts on a micro level?

Because that [snorts] compounding effect

determines what happens on the macro

level. All right? So be highly

discriminatory over anything that you

consume consistently. This means on

stuff like you the cinnamon that you put

on your gut bucket, right? Like the one

that I get, it's an organic salon

cinnamon from I think the company

Frontier Oper or Co-op or something like

that. [snorts]

I could very me very well much choose

the the the discount cinnamon from

Shopright or whatever that's ridden with

heavy metals and all sorts of other crap

that probably isn't cinnamon, right? So,

so also like the beef that I'm eating

every single day, pound of beef and a

big tub of yogurt, I want to get the

best possible brands for those. Anything

that I'm going to eat every single day.

This even bleeds over to uh supplements.

All right, a supplement, you want to be

highly highly scrutinous over the

company that you buy these things from.

You're going to be eating that every

single day of your life. Okay? You're

going to put it in your body and consume

it and it's going to affect your body

and your health and your health

outcomes.

All right. This is how important this

stuff is. And if you can be highly

discriminatory and choose the most

anabolic foods and the most anabolic

environment, right? This is not just

about what goes in your mouth. It's

about like the the clothes that go on

your skin. You want cotton, wool, linen,

things like that. You don't want

polyester on your balls every single

day, right? That's literally going to

nuke your fertility. It's a proven

contraceptive to have polyester crude

oilbased fabric on your balls every day.

All right. And then you can think about

the air that you're breathing. Like what

am I breathing on a day-to-day basis? Am

I huffing fumes from like a a car that's

overheating? Am I a mechanic, you know,

breathing in air? Am I um am I bathing

in water that is ridden with like jet

fuel and birth control and all these

different, you know, craps that you find

in uh in tap water and stuff? Am I um

you know, am I putting my am I putting

my laptop on my balls and radiating my

balls every day? Walking around with my

my phone in my pocket, radiating my

balls and destroying my fertility that

way. What am I doing? Maybe I should

have said doing consistently, but it

really is consuming. And it could be

even the ideas that you consume, right?

Five depressed people, you start hanging

out with them, you you're probably going

to be a sixth depressed person. All

right? You're a product of your

environment. Just like your health is

going to be a product of your diet and

everything that you consume. So, pick

the best possible uh ingredients for

whatever you need to hit your macros and

obviously uh you know uh you know enjoy

eating too. Like you can you can make

healthy versions of the foods that you

love. I used to spruce up that that

caveman cereal like a taco bowl, right?

Instead of just meat and cheese, I would

put um 100% grass-fed beef. If I would

have put um what else is it called?

Organic tortilla chips, an organic

Mexican style cheese, Primal Kitchen,

Buffalo sauce, which I just heard the

the scandal and how they they're not

using avocado oil and their avocado oil.

It's all it's all screwed up. But

anyway, um choosing the best quality

ingredients to make up the food that I

want. You can find a sourdough pizza

place that doesn't use seed oils. They

use like beef towel or whatever, you

know, olive oil or something. Um, just

same deal with ice cream, right? Ice

cream is actually a superfood. Uh, milk,

cream, egg yolks, pasture-raised egg

yolks are different than, you know,

cage-free or or the regular egg yolks.

Uh, maple syrup is a little bit better

than table sugar, right? Um, vanilla

extract, it it's not like you're going

to Friendly's or like you're going to

Dairy Queen or or Crumbled Cookies or

any of these brands that don't have your

health in mind. You just choose the best

quality ingredients to saturate your

your body with the fuel it needs to

upregulate your hormonal function

through your pituitary gland, your

thyroid, and your your thyroid and your

your testes. So then you just become an

anabolic powerhouse and you do this in a

way that creates positive feedback

loops. So you're having fun doing it,

right? And you know, you're you're

working out in a way to where you enjoy

the lifts. The lifts change the way your

body is shaped and you're only doing it

three days a week. So, you have a day of

rest in between. You have the ample

amount of time to recover and to get

your your uh your energy back before

getting back into the gym and hitting it

hard and heavy. And it all just works

upward spiral, right? Positive feedback

loops. Choose the right ingredients.

Choose the right fuel. Be smart. Don't

just do hard work. And I think I'll

leave it at that.