Short Cuts to Get Healthy in 2026 Regardless of Age

0:00President Barack Obama. Virginia, we are counting on you. Republicans want to steal enough seats in Congress to raid the next election and wield unchecked power for two more years. But you can stop them by voting yes by April 21st. Help put our elections back on a level playing field and let voters decide not politicians. Vote yes by April 21st. Paid for by Virginians for fair elections. How many discounts does USA auto insurance offer? Two many to say here. Multi-vehicle discount, safe driver discount, a new vehicle discount, storage discount. How many discounts will you stack up? Tap the banner or visit usa.com slash auto discounts, restrictions apply. Alrighty folks, as you know last year I went on a pretty amazing health journey going from roughly 35% body fat to sub 16. I went from doing a measly 22 push-ups to 61, three pull-ups to 11, went from a 30 40 with 30 extra large to a medium shirt. All kinds of things are looking better.

1:04And I saw that Ryan Pineda went out and partnered up on a health company and I just had to say what's going on? Ryan, what say you? What's going on man? Dude, I'm happy to be here as always man. We've done so many different things together. So it's cool to talk about something different than real estate. I agree. I think again I think one of the things I want people to realize after my journey last years everybody can do things. They don't even have to cause money to really get your life better. We are talking about building the dream life and we never should forget about our bodies. Cole, you are new to the show. Tell the audience who you are and what you do. What's going on Michael? Thank you Ryan. Good to see you brother. My name is Cole and I am a business athlete. I believe that if you can build your body it actually is a strategic tool for you that can accelerate your business or for those of us who care about the people around us that can accelerate our families everywhere we show up gets better. I get the opportunity to build this health business that's helped thousands and thousands of busy leaders get the body of their dreams.

2:08I'm also a partner in a few other successful multi-sem figure businesses. So I run health from a perspective of how do I get incredible results in the least amount of time in a way that optimizes the other area of my life instead of me being a professional bodybuilder. So I love the body. I think it's an amazing tool to help us build our business. I've never heard that term business athlete before. I think that is a very unique term and really is a good imagery because I do think we spend a lot of time talking business but we forget about the body. I want to start with something you guys call the four M's because it really kind of highlights I think things that are important. Let's break down each one and I'll kind of tie it to what my audience would have seen the last year. So who wants to start? What are the four M's? Just go one at a time. Well, I'll lead off and just say to just give people some context. I started working with Coles Company about three years ago and I resonate with the athlete language because I was a pro baseball player and now I'm a business guy. I just know that when I'm in better shape, I perform better everywhere. It's happened for you the last year,

3:13just experience and just being in great shape. I've always loved fitness and just being healthy. I wasn't in bad shape. What ended up actually happening for me was I got with Coles team three years ago and we did the second M which is marker and we'll talk about markers and everything else but that's basically blood testing. I got my blood test for the first time and I saw how deficient I actually was. My testosterone was super low. My stress levels were really high. There was stuff going on with my gut. I had parasites. I had a lot of negative things and I looked on the outside. Pretty good. It's not like I was fat or out of shape. I just had a lot going on internally. I had no idea about. So I got with Coles team. We got it all figured out. I became aware first two foremost and then from there, we got on the right foods, the right plans and all this different stuff and I got in the best shape in my life. I did the opposite of you. I actually gained a shirt size.

4:13I went from a large to an XL because I just got stacked and then I dropped body fat and all that stuff and then him and I have been friends ever since and then so when the opportunity came to partner up this year, I was like, bro, dude, let's take this thing everywhere we can go because people need it. Yeah, it's funny you bring up markers because that was the very first thing we did. I used a guy in Vegas, Dr. Jeff. He's been at my events a couple of times. That was where we had to start. And again, unlike you, you're in your 30s. You're still made a plastic. I'm in my 50s, so I'm kind of riddled. But the same story is true. I had to figure out what was going on in the inside and those results were shocking. I also got a Dexascan, which is where I knew where my body fat was and to see that I was at the 99% tile for my height, the wrong 99% tile was the wrong way, right? So again, I definitely believe if you're, you know, if you can afford the blood test and they're not

5:14crazy expensive, you've got to get these markers done because otherwise you're just guessing. Cole, what do you think of that? 100%. I think just like in your business, you're not going to fly blind and make marketing decisions without data. I'm not going to just run ads for fun and say, let's just hold to get clients. Like you're going to make decisions based off of what's my cost for lead, what's the cost for acquisition? What's the cash conversion cycle? When am I getting this money back? Like, you're not going to guess on all that stuff. But most people treat their body differently is just eat less, move more and I'll be better. That's a good direction. Just like market more and sell more and you're going to grow your business. But that doesn't actually solve the problem. And even worse, you could be in a place like Ryan is to where, hey, I look incredible. I'm a stud. But then you open up the hood and realize, oh, there's some things that are going on underneath the surface. I don't even know that not only can accelerate how you look on the outside, but more importantly accelerate how you feel to and how you perform. And so I think that data should drive your decisions where most people just try to outwork their health. Which is a good start doing more as a win. But when you can actually make data-driven decisions,

6:17it's significantly more impactful. I want to double click there. I think if you're over 35, I'm just going to say it right now. Get your blood work done. If you're in your 20s and you want to go do the outwork thing, fine, you're made of plastic. I don't care. But if you're 35 or older and have kids or family, get your blood work done. You have no idea what's going on in the inside. And stuff could go way wrong, way fast. Just go get, you know, you guys call it markers. That works for me. Get it done over 35. Let me add to that because I'm, I'm about to be 37 now. Oh my God, you're ancient. I know. And it was crazy because three years ago, you know, I'm about to be 35 or whatever. And I'd never had a blood test literally because I'm like, bro, I'm young. I'm healthy. I'm good, you know, all that stuff. And then I get my markers back and it's like, bro, no, you're not. You're just not. And what's crazy is I learned to perform at a high level in spite of that. And I think so many people listening to this perform at high levels in spite of, you know, not being even close to optimized. And so, you know, I'll never forget

7:22one of the tests I did was a parasite test. And literally, once I found out I had that diagnosis, they gave me these antibiotics. I took them for 10 days. I kid you not within 10 days. I felt night and day difference. And it was nuts because I was like, how long has this been going on? They're like, well, you know, you get them on vacation in places like Mexico and other stuff. And like, they just stay in you. And most people have them. And they don't even know. And I was like, dude, this is crazy because I accepted that this is just like feeling normal when in reality, it's not. Once we got rid of the parasites, it was like, literally, my energy doubled. I kid you not. And your body's not fighting it anymore. Absolutely. Right. And that was just one thing that was down. Yeah. And I think what people are shocked to because it's not always, you've got this life-threatening disease. It just, hey, you may not be optimal. You know, Brian didn't even know that there's something wrong. But then fixing that made a big difference. Just like me, one of the gut health tests told me there's two foods to avoid sweet potatoes and broccoli. These are really

8:26healthy foods. Oh, my God. Yeah. I didn't process them well. And I looked at the doctor and I said, is this a joke? Like, what do you mean? These are healthy. But because I didn't process them properly, it affected my energy, my mental clarity. And so I think people just, you don't know if you don't. And Brian said it too. You might be fun. In spite of something, you just don't know any better. And I believe your body can be a weapon or an anchor. You just get to choose. And a lot of people are successful dragging around this low energy, dragging around mental clarity versus a weapon that man, you know, it's, it's 630 here. Night, I'm going strong to 6 AM. I feel incredible. Like, that's what you should be. And our doctors told me to, like, after I started making some of these adjustments, I'm like, I feel incredible. And they're like, cold. This is what normal feels like. Yes. I'll tell you to. So like the parasites are one thing, finding out I'd love to stoss one is another thing. So then it becomes, okay, so how do you fix it? Right? And so, you know, a couple of things that we talked about on my podcast, Zuber was, you know, pep tides. And TRT and different stuff. And I was like, man, I don't need to be doing any of this crap,

9:31dude. Like, I'm good. And then for real. And I was always like, if you watch my early podcast episodes, when I would get these guys in their 40s or 50s talking about it, I'm like, you just didn't take care of yourself. And, you know, sure enough, I get my test. And I'm like, I do take care of myself. How the heck is this even possible? And then, um, you know, I start learning about these different pep tides. And so I start taking them. Then, you know, I get on TRT. And then it's just like night and day. I literally put on 15 pounds in like 90 days, like of not, you know, I'm not going to say pure muscle, but man, like if I showed you the before and after, it was pretty stacked. And I was like, dude, this is nuts. You know, yeah. Obviously, we're obviously talking here is three males real quick. Uh, we got, we can't get, you know, 51% of the audience is, is women. I think it stands to reason that 35 is still the marker for women too, right? If

10:32you're, if you're 35 woman, you've, you know, you need to get your blood work done just as much. I have no several women, you know, on a kelly on my channel went through a help journey. It wasn't, and she's my age. She's 52 a year younger. She'd be mad at me if I said she was my age. Um, and she went through the same thing and she dropped a hundred pounds. She'd been fighting her weight for 30 years. And once she got her blood work done, she did get on a specific GOP for her type and under the guidance of a doctor. And she dropped a hundred pounds seemingly overnight because she got her hormones right. I mean, folks, get your blood work done. You have no idea, he's absolutely right, anchor or, or engine, whatever the other one was. Again, don't carry around in anchors. It's, it's not a good idea, right, Cole? Yeah, it's huge. Well, and I think too, uh, if you've done any sort of personal development work, you've probably heard the phrase, your outer world, reflect your inner world. And so I'm like, I'm, I'm internally healthy. It expense exponentially affects my ability to be happy, to have a good life. But I think the same

11:34thing for your health too, if my internal processes are working right, my body tends to look and feel better too. But I can't do that unless I look under the hood. Um, and so, you know, it's huge. It's your gut health. It's your DNA. Uh, it's your hormones, like all of those things being optimal. Uh, and for females too, like you may think that testosterone, just the guy thing, it's not a low testosterone affects women too. Uh, you know, your progesterone, your, uh, your estrogen, all of those things affect your energy levels, your metabolism, your body's ability to lose fat, gain muscle, to sleep good. Like you, yeah, it's, it's all huge. Yeah, so I'm gonna, I'm gonna ask and have no idea what the answer is. That's always a risky question. Uh, do you guys have a somewhere on your website or someplace people can go and say, hey, these are the, these are the markers, the tests that we recommend, you know, A, B, C, is there kind of like went men, women? Cause again, I'm gonna guess they're slightly different. Is there a place people can go or should they consult with someone first? Yeah, typically it's a customized process. I think there's a basic answer we can give everybody that start with some basic panels, but it also depends on what you're trying to solve for.

12:39Okay. Uh, if I just want to get healthy, that's a different answer than if I want to be fully optimal. Like there's, there's a lot of different tests you can do. Uh, and so usually when we work with somebody, there's a basic hormone panel that we'd recommend, but when they start to say, hey, I've got weird digestive issues. Like my, my brains foggy all the time. I'm, you know, my, my stool, my stool, my bowel movements are not that great. Okay, cool. We need to take a different test for that. There might be, so, you know, typically anybody just needs to get the core blood work done and we've got, I think that 30 markers we start with and then from there. Uh, but I think that it's the same male and female that we start with. And then you get more specific as you diagnose. Yeah. And again, the body and who you are and what you're doing, what you're trying to get done where you're starting from is different. So it makes total sense that, you know, there's a consultation in there, but I do agree that there's got to be some kind of base level. So that makes sense. We obviously jumped ahead to number. Yeah. Is the second M. What's the first M? Yeah. The first one is mindset. Uh, and that might sound overly simple. That's like, okay, cool. I've got to have a, a, a better mentality. But really what we've learned

13:41and I've seen this over and over with tens of thousands of clients, if I don't address this, then it does not matter what actions I take. I could, you know, start a new nutrition plan. I could do 75 hard. I could try to be more disciplined. But if I don't fix how I believe about health, it's not going to change. It's comes a lot from the book Atomic Avenue. It's from James Clear. If I change my belief systems or I change my identity, the activity or the behaviors follow. And I don't want just a short term fix. I want something to be a lasting change. That's what most people mess up in their health is I can do a challenge. But then I quit afterwards. And so we try to address the beliefs behind it first and say, how do I see myself differently? How do I identify for us in our language in our company? How do I believe I'm an athlete? Because if I believe I'm an athlete, then I'm going to train like one. I'm going to fuel like one. I'm going to sleep like one. And it's no longer trying to lose weight. I'm going to try to lose 20 pounds. It's I'm an athlete. So I train like one. As a byproduct, I look good. But that's not the that's a byproduct. The goal is to just

14:42mirror my actions with the identity and the belief. That's where the long-term change happens. And so, you know, for us wanting to get that locked in, it totally changes everything. What I would say to Zuber, we've talked about this. Whether you are in me or you on my side, I can't remember. But, you know, like my baseball background and how it affected business. And I can just tell you like, I still see myself as an athlete to this day, even though I'm long retired. Well, you know, I do get paid to play golf these days, you know, in M19, but nonetheless, I still see myself as an athlete and I compete and I want to win and I want to raise my standards and all these things. And I heard a saying one time, I'll never forget it. Somebody said, man, you don't really rise to your your aspirations, but you fall to your standards. And that really stuck with me because I was like, man, you know, like you see people all the time who that maybe they're they get in shape for a period of time and then they're back out of shape.

15:42You know, they put the weight back on a year later or months later or whatever, right? Like it really does take an identity shift to maintain whatever level of fitness you have. And so like for me, my standard is dude, I'm not buying new clothes, okay? This is I'm going to fit in these clothes and I'm going to have this level of fitness no matter what's going on in my life. I don't care if I just had my fourth kid. I don't know if I just started my fourth business this month. You know, I don't care. This is my standard for how I am health wise. Now, have I been in better shape than I am today? Yeah, I've been in better shape. Have I been in worse shape? Not really. Not in the I've I have not been fat literally in my entire life because I've just always like had this standard of I'm an athlete. I'm a professional. This is what I do, you know, and my body working the proper way. It secures my pay, you know, it absolutely is an athlete.

16:43And I think it does today still is a business guy and is a guy on, you know, social media. And, you know, even if you're a salesperson or you're working a corporate job, how do you look matters? It matters a lot and how people see you and perceive you and respect you and all those things. So anyways, like I say all this because in the end, most people, unless you have an identity shift, if you've always been on this wave of like sometimes I'm in shape, sometimes I'm out of shape. You have a mental mindset problem that needs to get addressed because it'll it'll just be the same problem again. Yeah, I'm going to give you a real life example for me in this year of health, right? Again, I I've never proclaimed to be an athlete like Ryan or yourself Cole. But, you know, I at 30 to 35, I was going to CrossFit five times a week. I was in the top five percent of the world for my age group. So I was no slouch. But I used to measure my workouts by how long it took me to get off the mat. Seriously, if I wasn't getting off the mat five minutes

17:46after it was over, it wasn't a good workout. Now, taking that same attitude at 53 is probably the stupidest thing I could ever do and it would would have guaranteed a year of failure. I would have broken my body, my joints would have been f'd up and my, you know, my hunger, whatever would have been all over the place. So what I'm trying to say here is at 53, I had to learn and understand via my mindset that, you know what, that's not the measure of a successful workout. It's 10,000 steps a day. It's hitting the gym for 30 or 45 minutes. It's, you know, it's three sets of, you know, 10 to 12 or whatever it is. It's getting hypertrophy, but it's not peeling yourself off the ground. And at least for me, that was a huge mindset because I was trained the harder you work, the better you are, you know, just doing CrossFit for five years. And I could not have done that at 53, I would have failed miserably. Well, that's a mindset we often have to break

18:46from our clients is that more is always better. A lot of what the markers will end up coming back, especially for high performing business owners is that your cortisol stress hormone is through the roof. And if you work out really hard, really often, you're actually increasing cortisol, which is not all bad. There's a, there's a healthy amount. But people that are trying to burn body fat or get in better shape. If you keep driving that stress up, it actually destroys your metabolism. So you burn less calories, you're less healthy. And so well, we often have to tell people, Hey, I need you to work out less. I need you to become recovery. Just focus on your step. Like, it's crazy. There's times where I would tell people, I need you to move less and eat more to lose weight. And they're like, that's no, you said that wrong. And I said, no, no, no, I meant what I said, we're going to get your stress down and your body will respond to that. And so, you know, some of it, yes, that mindset is a, what season am I into is an athlete? Like am I in the off season? Am I trying to recover? Is this game day where I'm high competing? So you have to be able to treat some of that. And to Ryan's point, I learned that

19:46really well. Mine was different as I actually did get fat. I stopped playing division one football. I gained a lot of weight. And it's because I stopped identifying as an athlete. And I finally looked myself in the mirror and I was like, hold on. Like, I know better than this. Like, I'm still an athlete just because I don't play on Saturday afternoons anymore. I still got to compete for my business. I still compete for the people I care about. But still me, let's start acting like that. Instead of trying to lose 30 pounds in a month on a crashed diet, let's just start acting like an athlete again. So I can show up well. And then as a byproduct, the consistency kick back in. And I think people have to treat it like that first and not just start a program. Yeah. I mean, curious what you think of this. Cole, you've been doing this a lot long time. Ryan doesn't count because he's just always been healthy. He's got that gift, I guess. But when I look at my year of getting healthy, I want to say that 50% of my progress was because of walking greater than 10,000 steps a day. Right? I brought down the cortisol. I wasn't stressing my body. I didn't do, you know, five crossfit workouts a week. I simply moved, you know, I actually averaged 18,000

20:48steps a day for a year. So I was, you know, I've been going to see, yeah, that's three hours a day for 365 days. But it's just, but it literally was walking. I wouldn't run. I wouldn't sprint. It was just three hours of walking. If I didn't, any running was on top of that. And I, I think that alone was 50% of my progress. Is that seem unreasonable? It depends. So I wouldn't or anybody that your nutrition matters more than any number of movement because you can't outtrain the non-cali, physically impossible. I can weigh eat, weigh fast for eat calories than I can burn them. But if all things being equal, the number one way you burn calories is not through a workout. You can only burn so much in a workout. It's, it's what you burn throughout the day. It's called neat, non-exercise activity thermogenesis burning calories. And so you doing walks, you getting up and moving around, it burns way more calories than you could in an hour or two hour workout. And so to your point, you were just moving so much throughout the day that you accelerated

21:48your metabolism or burning a lot of calories. And that's, that's honestly way better than you go into doing intense workouts. And to your point, you brought your cortisol down. I currently am training for a sport. And so I don't train like this. But the best shape I've ever been aesthetically is when I was just lifting weights a couple of times a week and just walking. Not when I pushed my body and did crazy hit work outside. It wasn't running. It was just consistency with nutrition, training and walking. And you've run an ultra marathon too. Crazy haters. That's like a hundred miles. Yeah, I did a hundred miles. So I mean, yeah. Wow. Yeah, it was a hundred miles just, you know, with a, in one day, it was a 28 hour run. I was in significantly better shape when I was just walking and lifting them running hundreds of miles. Yeah. Yeah, better than a lot of us too. I mean, I do. Yeah. Wow. Wow. And again, something I want, you know, men and women to take from this. Most of us, I would say 99% of us want to look better in our clothes. And frankly, you want to look better naked. Let's not be,

22:49let's not kid ourselves. You want to look better naked. So again, walking more, moving more, you know, absolutely a home run. I'm a completely different person. I have before and after pictures. And I got to tell you, have no idea how Olivia slept with me when I was that fat tub of goo. But thankfully she did. But it's much easier now. So that's cool. The other thing we just talked about that was really important for me at the beginning was tracking everything, right? You talked about your track. You know, for me, it was tracking my calories, right? Be an online app. There's lots of them tracking the macros of the portions, fats, carbs, proteins. But also I wore an aura ring. I actually wore an aura ring for like nine months, but I kept losing so much weight. It stopped fitting on my finger. So I had to, I gave it up, but that just shows the amount of fat I lost. But you do got it, you got to, you got to know where you are. It's kind of like business stats, right? You got to, you got to figure out what the foods you're eating, what calorie intake, what portions. Again, guys, you got, you got to know what's going in. And maybe tweak some of that. What do you think? Yeah, I mean, I, I wear a whoop band. Very similar. I have an aura ring too. I just like the

23:55whoop data. I have the whoop. Yeah, similar thing. Yeah. Um, you know, it's really a falls in line with that markers, blood weight, blood work is a great way to get it. There's other testing too, but it's also understanding what's my body weight right now. What's my body fat percentage? And then being able to structure based off of all that data. What does my calorie intake need to be? What's the macronutrient protein carbs of fat? What's the food timing as well? Because nutrition is really broken down into amount, the breakdown and the timing. And so a lot of times it's, there's strategic things you can do as timing of food that could be very important for you, specifically when we get into insulin resistance and all that stuff. And so yes, the data is what matters. And a lot of people, they're just, you know, basically, you know, we answered two M's markers in mindset. We didn't say Zaelic was meals and movement. If those aren't driven by markers, you're just guessing. And so it's good. If you just go to meals and movement and you do better, you just don't know because I've seen people that have set themselves up a failure where they, I went really hard. I lost a lot of weight, but they also destroyed their metabolism

24:59in the process. And so they set themselves up to gain more weight in the long run or to be really unhealthy. And so yes, knowing the data and having a professional guide you in the data based off of your blood work is really where you do it in a way that I actually am boosting my metabolism while I'm losing body fat versus my metabolism is tanking, which sets you up for failure. Let me add to this because when I first started working with Cole's team, when I got my markers back, I was like, okay, the markers suck, but I kind of look pretty good. So what, what, what's next? And, you know, we can jump into the third end with me or with meals. And it was interesting because beyond just the peptides and stuff like that, you know, meals had to start playing. And so they're like, so what do you, what do you eat normally? And I go, honestly, for like the last bunch of years, I've just been following like a low carb diet. That's kind of how I stay in shape. Like, I just kind of don't eat carbs. They're like, really? So, you know, how much protein? I'm like, you know, I eat about one gram per body weight. That's like a pretty standard thing. But, you know, I don't really eat carbs much. I just kind of eat steaks and chicken and, you know,

26:03I'll eat veggies and stuff like that. I might have like one carb a day. And a lot of times it's just ice cream, um, to be honest. Like, I just, that was how I would stay skinny, but still, you know, whatever, right? And they're like, okay, we're going to switch your meals up. Um, you're going to eat a lot of carbs. I was like, I don't know if you heard me right. I like, yeah, I want to get cut because I told them like, I was like, I want to get like cut up and rip. They're like, okay, so we're going to eat way more carbs in you. And I was like, that doesn't make any sense to me. Everyone who ever tells you to get cut you, you know, you cut carbs. Yeah. Um, so, anyways, I, I started eating all these carbs and dude, it was so, I was so full. I was like, this is a... This episode is brought to you by Indeed. Stop waiting around for the perfect candidate. Instead, use Indeed Sponsored Jobs to find the right people with the right skills fast. It's a simple way to make sure your listing is the first candidate to see. According to Indeed Data, Sponsored Jobs have four times more applicants than non-sponsored jobs.

27:04So go build your dream team today with Indeed. Get a $75 Sponsored Job credit at Indeed.com slash podcast, Terms and Conditions Apply. A lot of food, man. Um, but it wasn't even really that many calories. It was like 2,500 calories and it felt like so filling. And uh, sure enough, I cut fat and I put on size. It was like my muscles started to fill, you know, more and it was just like, it was crazy. Yeah. Yeah. Yeah. Again, you got to watch these markers and really have somebody coach you because that's a big thing. Most of us are just guessing, right? We have heard things. And certainly if you're an athlete, you've heard things like low carb diet and, you know, all those things, you got to have one, one gram of protein per pound of body fat or whatever. These, these rumors that we hear about, but yeah, you've really got to have a professional guide you through these because I had the same thing. I was definitely having on the protein side not a lot of carbs and it's like, you need some of that. And again, just adding some of that just fired up the metabolism and you're right, your muscles get full with glycogen and all of that.

28:05It was, it was a game changer. Well, what's cool about some of the testing we do too is we'll have clients that are hardcore keto like, uh, it's my jam. It's gotten me a great shape. My first response is, uh, well, there's a reason why you didn't stay in grade shape, but we'll deal with that later. Uh, this is the way it always works for me. Uh, there's always works for me until it doesn't, uh, but we find out that they're actually fat sensitive, meaning their body doesn't process fats as well as it does carbs based off their DNA. And so we're able to, hey, let's decrease your fats and actually give you more carbs and their body responds better to the same calorie intake, which is new. It's newer data that most trainer people just never had access to that are calories are still king, but the partitioning of the calories makes a big difference in how your body processes those and even how you feel too. And so for guys like Ryan, giving them a higher carbon take, you get more energy, uh, you said the glycogen effect and the water effect of pulling that in the muscles, uh, we've got clients that have been hardcore keto that, uh, actually end up losing

29:06more sustainably body fat and feel better when they add carbs. But we've also got people that, hey, we got to cut your carbs down because of your insulin resistance. So it's not a one-size-fits-all. I think that's why it's so important to have the markers done because you can actually see that. So I'm curious, what are your, because again, one part of this is timing of meals. What do you think about intermittent fasting? One of the things that I did in my health journey is I actually started it with a three-day fast, right, under the, you know, guides of a doctor's like, hey, we're going to just three days, no eating, just water. Um, don't know what you think of that. Uh, what do you think of intermittent fasting? I would eat 12 to eight or 12 to seven, something like that. What are your thoughts on intermittent fasting? Yeah. In general, it's a great tool, um, especially when you're trying to cut calories because you just have less time to eat. Um, but to me, it's, it's always in that order. So your volume of calorie is the most important. And the problem with intermittent fasting a lot of people would make to give them clean whole foods. They, that intermittent fasting window is not enough time because they feel so full, even on a low calorie diet. Like Ryan said, I'm so full all the time. If I cut your

30:08window down, it makes it even harder. So I think it's, you know, calorie, uh, calorie volume is the most important. Then the macronutrients and then the timing. And so if we can get the first two down, then we can start to tweak some of the timing stuff and, and mess with how your body responds to insulin, mess with your metabolism. For most people, it's easier to not worry about it and let's just get the numbers in. Unless we've got some insulin resistance issues and then we want to mess with fasting, that's just usually round like, uh, less, there's no data saying that we need it. I just, I don't mess with fasting until we can fix some of the habits, uh, makes it less again. There's some trying to fix. So I think it's a great tool, but it's not as important as volume of calories in the macros. Right. If you ever done a three day fast, I've done a five day. Oh my good. Yeah. So yeah, I've done, um, it's funny. You know, I, I do fast for spiritual reasons. And I think that, um, the, you know, the physical effect is, is a great byproduct of it. Um, but it's funny because the Bible has been telling people to fast for, you know, 2000 years. And it's like,

31:09oh, fasting's actually good for the body. It's like, well, yeah, God knew that. So, um, you know, it's interesting. Uh, when I, I used to do a three day fast once a quarter, that was kind of my cadence. And then one court, I was like, I'm just going to try five and just see how it goes. And I'll tell you by day five, I could have went, I don't even know how long I, I wasn't hungry at that point. My body had like normalized. And it was like, hey, if you want to keep doing this, you can. But I just was like, yeah, five is what I'm doing. Five and done. Yeah. You know, I'm done. Um, but dude, I love fasting. I mean, I love it spiritually. I love it physically. Um, you know, obviously you are going to lose weight. You're going to detox all those things. You're going to get mental clarity. Um, the biblical way for anyone wondering is just whenever you're supposed to eat, you actually instead pray and spend time with God. So it's like, well, I was going to spend, you know, 20, 30 minutes eating a meal anyway. So let me spend 20, 30 minutes with God instead. So, um, it also adds more hours to your day because

32:11you just, you don't realize how much time you spend a day eating. Yeah. Very cool. Well, let's get to the fourth. And I believe the fourth is movement. Uh, again, when we're talking to people, you know, going on this journey, what, what is movement really mean? Cool. Yeah. It's, it's house my body training and how am I recovering to be intentional to make sure I'm repairing from that training. Um, what people don't often know as a side note is muscle is not built in the gym. It's built when it repairs after the gym. Uh, and a lot of people just try to outwork and grow, you know, that's the people that want to build. But the same thing with fat loss too is if I'm not properly recovering, it's really hard for my body to efficiently burn fat. Uh, if I'm living under high, I stress like we talked about. And so sleep matters, water intake matters, rest matters, all for those things. And so, but overall, when we talk about movement, it's taking that data on my body, which a lot of that data can actually tell us how to train too is, do I respond better to high intensity cardio to low intensity cardio to shrink training to explosive

33:12movements? Uh, our muscles are all wired a little differently. Um, but am I training in a way that responds to my body type? But second, actually fits a normal schedule that I can stay consistent with, like I'm a business owner that is running businesses and want to show off my family. I don't want to spend 10 hours of being in the gym. Uh, I want to be able to do this efficiently. And so we try to create a process that is consistent. Uh, you can fit it in your life. Uh, it's a couple hours of week plus some walks, um, and something people can stay with long term. Uh, but then also how am I recovering again? So that, you know, that that that repair process can happen. Uh, and a lot of it is a mindset thing too is I'm, am I going to schedule my training like I do a meeting for my business and just set it on auto auto repeat. And so make sure I, I'm prioritizing those next. Uh, but movement should be shaped again around data on what does my body actually need and you shouldn't overdo it. Unless you're training for a sport and you're trying to be a pro athlete, then you should just find a consistent way to get my body what it needs to be healthy and build muscle, but not spend 10 hours a week in the gym. Yeah. Ryan, I'm curious. You've always been a professional athlete. You

34:12always seen yourself as an athlete. What, what if anything changed in your movement patterns? Are you still doing the same things you were doing at 22 now that you're old and 37? You know, it's funny is I'm, uh, I'm actually stronger now than back then, but that's also, you know, what happens when you could take, uh, performance enhancing drugs now and you couldn't win your plan. So, um, it'll help. What, uh, nonetheless, I, I actually just, I'm kind of the opposite of usubes. I hate cardio, dude. My steps are very bad. Um, they're sub 10,000, but man, I am consistent as heck about getting my workouts in and, um, you're a morning guy, right? I'm a morning guy. I worked, I lift four times a week. Um, I probably, I'll do the incline treadmill walk for like 15 minutes and like, you know, like a 12 pace, whatever it is, 12 miles or 12 inclines degrees, degrees, yeah. Yep. And then four is my, uh, speed. Okay.

35:15And I'll do that for 15 minutes. And I'll do it like four times a week and like, it's, and then I golf a couple times. Yeah. So that's kind of like my, but you're taking a cart. You're taking a cart. I take a cart. You know, so, but, you know, I'm going to pine hers this weekend and we're going to walk the course. And so it's going to be good. There you go. You know, Ryan, you can walk off courses. That'll get you 10,000 steps. You know what's funny is I would, I actually really enjoy walking golf courses more. You know, I just, uh, I released a video for M19. We were in, uh, South Carolina, Kewa Island. And so we walked to the ocean course. And I was on, I was on camera like, dude, I actually preferred a walk. Like it is so beautiful. Just walking the course. The problem is in Vegas. Most courses actually won't let you, um, yeah, yeah, yeah, pace of play. They won't let you do it. So yeah, I would walk if I could all the time. There you go. There you go. Well, let's talk about some hacks. Again, I, I'll share with you my hacks. Maybe you guys have some, um, this is what I learned through the year. These are,

36:16these are like little hacks that that helped me on my year of getting healthy. The first one is most people have a problem eating enough protein. At least that's what my doctor was telling me. And thanks to Chris Williamson and his podcast, I found this completely magical device called the Ninja Creamy. And it allows me to take a quart of yogurt, right? Been a little yogurt, protein powder and, um, you know, muscle milk, again, just all heavy protein. And I basically get 50 gram ice cream, 50 grams of protein ice cream. And I have that, I have that literally every day after dinner. It's my, it's my treat, but it's just 50 grams of protein. Um, I think the Ninja Creamy is freaking black magic. To fill up on me one, I haven't used it yet. Oh, your, it is a hack upon all hacks. I actually told him it's so good. Yeah, I mean, he's like, bro, I got you it for Christmas. You know, it's March right now. I literally, I'm in the box. There was this box in my house. I go, what is this box? And they're like, Brian bought it for you.

37:18And it said, I didn't see what it was. It said Ninja. I was like, what did he buy me a ninja thing for? And he literally told me this like a couple of weeks ago on the podcast. He goes, did you ever like start using the ice cream maker? I got you. I go, what ice cream maker? Are you talking about? Because it's a ninja ice cream maker. I was like, why do you buy me an ice cream maker? I can buy ice cream. And he goes, no, bro, it's like protein ice cream. I was like, bro protein, new day. I know. And I'm like, come on, but I have to make it. I don't want to do that. Dude, it takes five minutes in a blender. And then you pour in minute, they freeze overnight. I think you can handle it. Where do I get? What's the recipe? Three ingredients, a quarter of ice cream. Or I'm sorry, a quarter of yogurt. I use vanilla. I like vanilla, whatever you want. Like Greek yogurt? Yeah, exactly. I use a jabani. Yeah, jabani is great. I love jabani. Yeah, jabani. Okay, buy one of those. Then I take scoop like your favorite protein. I take four or five scoops of my favorite protein. And then I put in two muscle milks into a blender. It fills it up. I grind it. It creates four ice

38:23cream trays. I know protein protein protein protein. Are you not paying attention? Okay, so you do muscle milkshake, uh, Greek yogurt powder, and then powder. That's it. Yogurt powder. I don't get it. Well, you go home and have the white pudding blender, mix it up, pour it in those four containers, freeze it overnight. It will come out and look like an ice cube. Really? You'll be telling me like, Zuber's full of crap. But then you put that popsicle, or is it? I shut up for a minute. Then you take this popsicle-like thing and you put it in the device, you throw it in the cream, you lock it in and you hit um, light ice cream. And three to five minutes later, it comes out and it's just this puffy ice cream. You eat it with a spoon. It's freaking magic. Okay, I just hold on my leg and then I'll do it. Like, I'll be good. I just need like a protein powder probably. The first time I tried it was at Gary and Susan Harper's house,

39:26and they made me a bunch of different ones. They just use the core powers, which that's a hack. If you've never had core power, 42 gram little drinks clutch, as are my, uh, you know, there's better ways to get protein that are better for you. But if it's, you know, if you're in a pinch, it's a great way to get it done, but they just pour that with ice and then throw it in the thing. And so, you know, you can, you can make super simple recipes, but it's so good. Yeah, and the texture's pretty close to ice cream too. Yeah, it's just ice cream. And if you really want to get crazy, you can put M&Ms or something, you know, just to chunk it up. Yeah, it's okay. So that's my hack. I'm motivated. I'm going to, I'm going to open up the box. in the box. It's not open. It's not open. So, so, uh, well, I want to, before we get off I want to talk a little about supplements and peptides and all that stuff, because I think it's kind of hacks. But I think there's, there's some people can understand there. But one for me is, I am a, a person that struggles to not eat too much food. Uh, like I just have naturally had a

40:28massive appetite. That's why I got fat when I stopped playing football, and I wasn't, like I was I was still eating 5,000 calories a day, just wasn't running all day anymore. And I played receiver, and so all you do is run. You're the whole two hour practice, all you do is running. And so I burnt off those calories, and so I've always struggled with keeping my appetite down. And so there's a hack that has helped me a ton, if you're like that, because I get cravings, I wanna eat all the sweets, I just, I'm never full. And so what I do is I start my meals with protein and water first, so I'll drink a couple glasses of water. And then I will eat the protein first, and then I'll let it sit for a second, and then whatever I'm still left over, like hungry-wise, I can dive into the carbs, whatever, or I'll also, you know, protein, water, and veggies, and then I will have room, okay, then I can go for the carbs, then I can, if there's room for dessert, that kind of thing, but I've found, if protein, water, and veggies start the meal, by the time I'm finished that, I let it sit for a second, I'll eat a little bit of carbs, and I'm like, I'm okay, and then dessert, I actually don't need it, because I feel full,

41:30when you start to structure that way, and if I get hydrated and eat a good amount of protein first, and I'll let it sit, it's helped me a lot. And so instead of just me relying on willpower to resist the dessert, or not eat too many of the carbs, to stay within my numbers, I'll just fill up protein first. I know that you can do is eat a, like, drink a protein shake before your meal, too, like one of those core powers, just like 30 minutes before. And so I want to balance it your insulin levels, which decrease cravings, but also it's settled a little bit, and so by the time I get to my meal, then I can eat like a normal human. So if you're like me, and you just massive hunger and massive cravings, keeping on top of your protein, but then also starting meals with that, too, has been a huge deal for me. Especially when I travel a lot, and like I'll go to these client dinners, or these mastermind events, and there's food everywhere, like I have to stay ahead of that stuff. Ryan, you probably got an Aaron Brewer, good friend of mine as well, was one of our clients, lots of centerway. We started making him drink protein drink, like every two hours, even if he wasn't hungry. And by the time he used to just like blow his calorie number

42:32at the end of the day, just because he would get late night snacks and crave, but when he started eating ahead of that stuff, he's like, I'm not even hungry anymore. I don't need to late night snack because he was getting his enough protein in. So protein, I believe protein is like the all natural GLP one. That's all I need, like you eat enough protein, you don't get hungry in cravings. In it, actually, about the insulin levels, too. Love it, Ryan, I'm curious. You have a hacker, you just naturally focused in discipline. Do you have any hacks for us, normal people? Dude, I actually do have a hack. And I've done everything you could have had. And I've done intermittent fasting and these other things. But here's my hack. My hack is just git meal prep. And like, our company now does that for you. But like, so every Sunday, I get sent my breakfast and my lunch for the whole weekdays. And so really for me, I don't even have a choice or an option not to eat the proper amount of macros. And it saves a ton of time as a busy business guy. So like every day, I literally eat the same thing

43:33on the weekdays, breakfast, snacks, lunch. My EA brings in my three o'clock snack every day. So I have the same food, literally, all day. I don't mind eating the same thing, but you can mix it up and get the same macros but different meals if you want, you know, diversity. And then for dinner, you know, I'm not going to make my family eat meal, perhaps. That's just not, yeah, it ain't going to fly. Okay. And so I purposely, I'm the actual opposite of what you just said with Eric Brewer. I purposely kind of like under eat throughout the day. So I could slam at night with my family. And so, you know, I have like a big freaking dinner. And then up to this point, I would have a late night at the Lou Bay ice cream, but now I have the ninja. And so it's going to be even better. So that's my hack is like, if you want to like enjoy, let's just say the sweets or a big dinner

44:36because it's like a familial thing. Okay, well, just hack your way through the rest of the day and just properly make sense. I think meal prep, you know, meal prep is a hack. One of the things that you would know about my year of getting healthy is I ate like the same eight things, right? That was just like meal prep. Like I had a, you know, grass fed ribeye steak five days a week for dinner. And when I didn't have that, I had chicken breast. And again, I ate like eight or 10 things all year. I was lucky enough I didn't have kids at home. So, you know, Olivia was cool cooking her own thing. So yeah, definitely meal hack or meal prep. Can I add this to? So this is also an interesting thing. Like, like I said, I've kind of been similar wait for a long time. And I think like once your body gets into a rhythm, like it just naturally stays that side. And you like my hunger and appetite are naturally like to stay this size. I think like obviously if you got to lose a bunch of weight,

45:36you know, you're going to go into a deficit. And like, you know, it is what it is. You're going to have to like eat at a deficit to lower to where you want to be. But then once you get to your, you know, let's call it your peak state, you know, that you want to be in, it actually gets a lot easier. Because then it's just like maintenance at that point forward. Yeah. Well, let's get to peptides. This is something my doctor gave me at the mid-year point about six months into the journey. I was already down probably 25, 30 pounds of fat, not really adding much muscle, but he put me on, I believe it's called Tessa Morlin about June of last year. And for me, obviously it helped with muscle building, but it, 53, it helped my joints. It made recovery from, you know, a hard workout. It actually, I felt like I was 25. Usually a hard workout over 53, you need two days before the joints kind of feel normal again. And I was, I was better by the next day. It was, it was noticeable. And, you know, that was the only one I was on.

46:38I know there's, you know, BPC and all these other ones now. But peptides are, you know, not to be slept on. I'm okay not starting there, right? If you got a big health journey you're on. But if you want to amplify and kind of get that next level, I don't know why you wouldn't, frankly. It's huge. And I think it's important for everybody to understand because you get a lot of hate online. Hey, TRT, you know, Ryan even said he used to hate on the people who saw it did it before. It's important to note that if our world, our food supply, our habits, if everything was optimal, we wouldn't need these things. Even when you eat healthy and you take care of everybody and you move consistently, there's still a large chance that your hormones are not optimized because our food quality's junk, our water quality's terrible. Like I could get all, you know, all crazy into the conspiracies behind that stuff. I think that's, there's a system behind it. But it's not optimal for us. And so I think there's no shame in saying, what would it take for me to get how God actually designed me to function?

47:40And there's a range of testosterone that your body is supposed to be in an optimal range. And if you're not there in a natural way, which there's some ways to naturally boost it with, you know, your rest and recovery with the right foods, the right training. But at some point, our system is so broken that people need that. And so I think that, you know, things like hormone replacement can be a big game changer for people who need it. But peptides, too, is really like this new frontier of, you know, they actually got a lot more approved this last week to be sold as actual prescriptions instead of research chemicals. Peptides are amino acids, which are basically proteins broken down that are just put back in your body and tell your body to function the way it's supposed to. And so it's a healthy thing that your body already makes that you're putting back in to say, hey, do more of that thing. That thing is good. And so it's a game changer for me. Like I'm on BPC 157, I have a torn meniscus and I've just started it three days ago again. And my knee feels, I'm just thinking about that as we're talking. I was like, my knee isn't bothered me the last day or two.

48:42Just taking three days worth, it usually takes like a week or so, but it may be placebo. But like, I've done this multiple times. Those things make a significant difference. But why not? Like if there's a tool that's gonna, that's healthy and it's proven to be healthy and it's just a natural product that my body already makes, why not use that to accelerate my results? And I can do anything from loose fat, gain muscle, grow hair, get your tan, make your skin better, you know, better sleep. There's a lot of tools, but if I have it available to me, it's, it's why not. Yeah. Again, you definitely need, you need definitely professional advice and assistance. This is something you go, yeah, let's go. Let me add two things to that too. One is, I used to not have a beard. Okay, now I got a beard. All right, so like peptides, I remember getting like, do some cool stuff. But two, you know, the FDA is recently like, sort of regulating peptides really heavily. And that's a sign that obviously they work because the FDA probably wants you to be sick and be on pharmaceuticals and stuff. But like, there are a lot of weird company selling peptides

49:46that are like very gray marketing and so. And you can just be careful. And you have no idea where they're, you know, made or compounded or like really what's even in them. Like, so you definitely need to make sure using the right doctor who know what they're doing. Yeah, yeah, definitely don't do this on your own, folks. Absolutely. Yeah. No, or RFK just saw, just saw an article that RFK was telling someone on a podcast that there's 14 band peptides that have been banned by the FDA that he's going back and making sure they unbanned them. So, you know, to, to Ryan's point, the FDA's been trying to restrict stuff that actually can help us. That's not medication that we have to be on forever. And RFK's, but no, no, no, no. Oh, like these things work. We're going to make them available to the public. And so, you know, that's good signs that we're moving in the right direction. I like it. I like it. I like it. Well, you guys are doing lots of things. Again, I do believe a lot of people that watch this channel want to have a dream life. And that obviously includes dream body. Again, I went through a year of this guy as you watched me.

50:48My doctor, Jeff and I did quarterly calls with all of them. There's a playlist on their channel called Biohacking. That's what Dr. Jeff calls them. What he does biohacking. I'm a true believer in it. Again, a lot of this is discipline, focus, but you need guidance. You definitely need blood work, right? We talked about earlier, you need blood work. My work, work with somebody that's been doing this for a while has lots of testimonials and the like. Guys, if somebody wanted to learn more about what you two are doing, where do they go? Yeah, so right now they can go to boardroom-athlete.com. So boardroom-athlete.com. The name's actually going to change here later. But for now, that's what they can go to. And I would just say it is full. Like I said, I was a client of Coles for years. And now we're partners. And I'm super excited about it. But like everything we just talked about, it is full one-on-one concierge service. So the moment you sign up, we get your blood work done. We get you with multiple doctors. Get you whatever peptides and recommend, whatever you need. That's actually a need for you based on your goals

51:49and what your markers say. Get you custom workouts based on your goals. Get you custom nutrition based on your blood and your DNA and all these things. And so everything is very custom one-on-one. Cole, you want to leave us with closing thoughts? Yeah, I think the thing that I always encourage people when it comes to their health is a phrase that I'd admit to or tell me one time. He said, wake up before the wake up call. Before you actually have to deal with it, deal with it now. I lost my dad in high school from a heart failure. And I wish he would have done something about his health before the architect happened. And there could have been something done. Maybe not everybody listening to this is at risk for a heart attack, but maybe you go another 10 years and you feel junky. Like maybe you've been pissed out on a bunch of opportunities. And so I thought would be, instead of waiting until you have to change, why not be proactive and pursue growth and say, let me fix it now and create a better life, the dream life on the other side versus waiting until I have to.

52:49It's a much better way for me to be in control in a lot better life. Folks, when I'll tell you at the end of the day, I said it earlier in the episode. I just think it's kind of catchy. This is all about looking better naked. Let's just look better naked for your spouse and whatnot. Yeah, you'll have more sex, too. You'll have more sex. That's not a bad thing. I'm like, bro, you want to have more sex? There you go. That's a better naked. Let's go. All right, guys, thank you for all you do. Have some fun. Business athlete, that was a new one for me. I like that. Very cool. Thanks, guys.