The Work Podcast Episode 18 - Brick By Brick 2025

I'm trying to find the time for the Mr. Olympia October 9th through 12th. Oh, yeah. Yeah, yeah, yeah. Maybe gone that weekend though, and maybe it's squirrel camp I think. Squirrel Camp, Yeah. I tell that to people. I always get the same response. Yeah, look at me, like, are you serious? That's the thing, yeah. Camp like you have to. Yeah, we we go to the family farm and we have deer camp, we have squirrel camp.

In squirrel camp, we hunt squirrels one morning, but the majority of the camp is working on the cabin. So we got to Bush hog the fields, we got to work on the cabin, we got to brush, brush, hog the bank. How many squirrels do you beg? Normally I think the limit's 11. There's a limit. Yeah, there's limits on everything, but I'm. Pleased some of you there's no game more and that comes and checks your squirrel.

Count there is I mean like they I don't think they've ever checked us and we're friends with the game warden down there so it's no big deal all right so to. Put that into context. When I lived up in northern Minnesota, we would just go out on the deck and take squirrels out of the trees randomly because they were nuisance animals. Yeah, well, if.

You're red squirrels. Red squirrels were nuisance animals and they would get into everything and they would climb on my parents' house and just not so we. Would, I mean, they can certainly be a nuisance and that's kind of like a separate category. But if you're hunting them, it's a small game license. So it applies for like rabid squirrels, things like that. And I think squirrel limit is 11 in that zone. Do you eat them? Yeah, yeah, we make, they make squirrel and dumplings with them.

I don't need dumplings, obviously, but yeah, they'll. So everybody that hunts normally comes back with three to 456 squirrels and there's normally like 10-12 of us down there. So it's pretty good. Pile of squirrels. So you have like 70 squirrels hanging out. Yeah. And then everybody, we boil them. So we skin them, gut them, and then we cut like the legs, that's where most of the meat is. And then we'll hit take all those chunks, put them in a big stainless steel kettle and then

they boil all day long. And then after they're done cooling, you just peel the meat off the bone. Then we make squirrel and dumplings. Like mind boggled right now. What are the macros on squirrel meat? They're pretty lame. Pretty lame. Like venison. Yeah. It's kind of like rabbit, honestly. But squirrels are cool, man. Like watching. I actually enjoy squirrel hunting more than deer hunting. Because with squirrel hunting, like you're able to just walk around, you're looking up in the

trees like you see a lot more. Well, yeah, sure, there's probably quite a few more squirrels in there. I do. Yeah, and you take AI. Don't know. It's just peaceful out there. Yeah, it's just cool. I like it. Think squirrel hunting sometime, man.

Think squirrel hunting. OK. Anyways, what was that about to? We got a couple of main things that we want to make sure we hit on. One is the fact that we just got back from Rocktown Naturals Bodybuilding show, which is the second year for that show. It was in Little Rock, AR on Saturday. Keto Brick sponsored it. So you were rocking the Keto Brick booth? I was going to be a judge. Then I got asked to MC. So I was MC in the whole time. First time doing them. I feel like it went pretty

smooth. Yeah, I agree. I popped my head in numerous times throughout the event, just kind of see how things were going. I don't, I think they had like 19 total competitors so relatively smaller in that regard, but like their bikini class and their classic physique class. Reported. They were stacked, they were huge and. The guy that won the overall in Classic, I mean, I talked to him afterwards. That was his fourth show this year. I think he did the Wisconsin show.

He looked good. Yeah, like he looked familiar. I'm pretty sure he was at the show. I just did a couple. Weeks ago he looked real good. I was talking to my man, you got to do my show in September. He's like, man, I'm done. I've been in prep for 29 weeks or whatever it was. But he looked good man, like he had. He deserved to win for sure. He had the right posing, was downed. He. Was the best poser too, but his posing was down, his symmetry was good.

He could have gotten a little leaner but he was in classic. So honestly I think his physique for classic was perfect because. You don't want to over overdo the lean. He could have done bodybuilding, like he could have competed in a bodybuilding class and totally looked the part. But yeah, he looked great. I'm going to get him on the podcast I sent him. AI was talking to him backstage. And hey, man, let me dive deeper into your world.

He's 29 years. Old. I was just going to say, how old is he OK? 29 So yeah, I'm gonna get him on the show. But yeah, the the show itself was was pretty cool. It's not. There was only one bodybuilding class, it was the 40 plus there's. Only two competitive classes. So pretty light there, but. But classic and bikini, those are going to be those are going to be the two, yeah, top classes I I feel like. Yep, Yep. There was like a a teen, it was like 16 years old and he was killing him.

So it was cool. I feel like how how'd how'd it go from the boost standpoint? You get a lot of I'm going to talk to you about that. It was. It was good. A lot of people that had never heard of us in, they had a really good chance to give them a first impression. They loved it.

And then there was actually quite a few people who are familiar with us, have seen us at other events or just know who we are and what we do. Or they've been past customers and they came right over and they're like, Oh yeah, this is my favorite one. And they were kind of like bringing their friends over, like, hey, you got to try this, you got to try this. There was a nutrition shop that was set up right around the corner.

They they had a booth there and we had a chance to kind of mingle with them and talk about the nutrition that's in the bricks, the ingredients, and they had potential interest in maybe throwing them on their shelves just because they can see the potential in those. There was a table of military dudes, I think. Was it Army? Yeah. I think it was. Army National, was it? Army National Guard?

Yeah. They were right, right there next to me. And we had a chance to kind of exchange some facts and everything or, you know, just talk about the bricks and everything. And they were thinking that they'd be pretty sweet for military application. And I told them about that ruck research that we did. Yep. So it's good. We had a lot of interaction when you were on stage MC and you mentioned, you know, a little shout out to Keto brick. And then intermission came and

everything. We had a flood of people. We were, we were at the table definitely. And competitors, I did have a chance to talk to a lot of the competitors. They came over and got a handful of bricks for their post competition that I'll treat, you know, little sweets. They went good, they liked it. Yep. Well, I had to, I had a call last night with the president of the WNBF with like a coach or not coaches, but like a promoters meeting. And he he's got a couple big shows.

So he does the Muscle Mayhem show. He's got to show this I think August 2nd, yeah, August 2nd. And we sent him a bunch of bricks for swag bags there. And it's cool because like Keto Brick's been sponsoring a bunch of these natural bodybuilding shows. So like we're putting them in the swag bags.

Like the competitors that are not keto by any means are like starting to get introduced to Keto Brick, which is cool 'cause I mean, it's perfect application in their regard, even if they're not keto for their pump up, you know, show day. So I was talking to Bob and I'm like, hey man, you know, tell

them this. Like this is, this could basically replace their rice cake, peanut butter, honey Jelly combo that they typically do. So hopefully we'll just keep getting the word out for natural bodybuilders. In that, yeah, I was surprised how many people actually were familiar with Cuter Brick good at this show. So it's cool. What else? Haven't tried this, is it good? Yeah, fruit punch. Zevia fruit punch? Is that like one of their new new ones? Yeah, there's a strawberry lemon

burst or something like that. Yeah. And which? One of your favorite Zevia? Probably that strawberry lemon burst. I got a couple on the fridge. I'm rocking a coffee with some keto brains in it right now. Oh nice. My nootropic SIM, yeah. Full A full scoop. Full scoop 16 grams, ma'am. Let's mess around. I think 16.8 isn't it? Yeah, I just did 16. Yeah, I just did 16. So you we did the FGF 21 high

fat 4 to one for you last week. That just wrapped up on Saturday. Yeah, that was the last day of. That so now you're back to a standard distribution of macros. Right now I'm at a 1 to 1, 1:00 to 1:00. Grams but higher calories than you were, lower than the FGF 21 but higher than what you were prior to the FGF 21, and you threw in some cauliflower rice during the high fat which your GI did not tolerate super well. I was not. I used to do a fair amount of that kind of thing.

I have not for it's probably been 5 plus years and so adding in the cauliflower rice as a vehicle for soaking up some of that extra dietary fat through my GI into a whole new world. Which if I were to continue doing that, I feel like it would probably right itself and it would get just acclimate to that and it'd be fine. But I'd noticed bloat like that. I showed you a picture 1/2 an hour after me eating that meal and it looked like I was pregnant.

It looked like I was forcefully extending my stomach. Yeah, that was all bloat. Like whenever you switch and you introduce carbs or fiber specifically, like you got to give yourself two weeks for the microbiome to acclimate. And we weren't really doing it for that. That was just a delivery vehicle for the fat, right? So I'm not surprised that you had some bloat and water retention, intestinal fluid increase, but I think from a metabolic standpoint it was probably favorable for.

You I think so because I already already yesterday was the first day back. Yesterday's being Sunday. We're recording this on Monday. Yesterday was the first day back on just like the standard macros and today already this morning, I can feel my hunger is like just dialed like it. I'm going to probably eat lunch after we get done here. So I, I can physically feel that that has kind of clicked up a

couple notches. I know that the water retention in, in the midsection bloat and just the softness is going to go away. I would imagine probably even this week, just going to dial in the water, dial in the electrolytes, keep everything you know on track and see how it goes. I'm up a few pounds but I'm not really too worried about it. In the long we got 9 weeks until. 9 weeks ago, I think it's 8 until like peak week, yeah. Yeah, so you got time to get dialed and that water will flush

out. It'd be good. I'm excited to see you. Yeah, you too. You definitely bring bring a better package than your first show. Yeah, I have a feeling this this would be a good progressive week. Yeah. So stay tuned. Yep. In other words, or in other news, you and I both just got done knocking out of VO2 Max test for the first time. Yes, that was cool.

Yep. So the place that we get our DEXA scans that just opened up. So we have Dexas locally now, which Speaking of, he's hooking up all of the people coming to my show, whether they're competitors or not, 50% discount on their DEXA scans and a free 3D imaging scan that he's hosting like a open house the week of the show. We're going to do an open house Thursday night and an open house Friday morning. Yeah, so that'll be cool.

Anybody listen? It's coming to the show as a competitor or an attendee, take advantage of that for sure. But we got our VO2 Max, I went in a couple months ago and did a RMR test. So resting metabolic rate test, which is pretty chill, like you're just sitting in a chair breathing normally for 15 minutes until it calculates your RMR with the VO2. And I put this in my newsletter, but basically it's designed to figure out what your maximum oxygen capacity is at an intense training session.

And the way it's conducted for us is he has a treadmill, super nice treadmill, but he had a baseline test done. Yours was kind of more like a like a fast walk slash jog. Mine was like a slow jog slash faster jog. What was your base speed? Do you remember 5? 5 1/2 or 6. I think mom was 6. I think mine was 5 1/2 then. OK. And then they so they did like 5 minutes to establish a baseline and then after that baseline he would increase the the climb like a level every minute I think.

Yeah, but we didn't start off at like the 5 1/2 or 6 miles an hour or mine. I didn't anyways. No, no. So we started off, we scaled to our our baseline speed and the speed held constant and then he would just increase the grade every minute. And your test was how long total? I don't remember. Not as long as yours. You you held out quite a bit longer. Yeah, I. Think something like that. It was. Like 14 maybe 1315?

Yeah, yeah. But the whole point being basically figuring out what your maximum aerobic capacity is, but from a metabolic stand. So my VO2 Max was 55 and I don't ever do cardio. So I don't really ever do zone training. I don't ever train based off heart rate. I don't want to eat that stuff. So I was kind of curious to see what all that meant and according to whatever data point I looked at, 55 at my age range is like 94.7% of the population. Isn't that high?

No I'm in the 94th percentile for my age and sex VO2 Max so that mean it's not bad. Were you? Were you in like this super elite category? Or something that superior category. But it's like, like, I don't train cardio, so I'd be curious to actually train cardio and then retest.

But the cool thing about all of this, and you and I had pretty mirrored results in this regard, is that since it's measuring maximum oxygen capacity with intense aerobic training, I mean, everybody, no matter what diet they're following, they're tapping into glucose as a fuel source at the utmost level of

their intensity. So it measures out and it graphs out, you know, at what heart rate, at what intensity, at what time do you start to transition from more of a fat burning state to a carbohydrate glucose dependent state. And you and I both having been fat adapted now for over a decade, it was cool to see that neither you or I were using any glucose initially. And the rate at which we maintain primarily fat metabolism held on for much longer than any of her, his other participants.

And we got both of those graphs. So like for the first, I mean, I don't think I tapped into glucose metabolism until well into the more intense intensities training sessions.

And then I didn't go, I didn't have glucose exceeding fat metabolism until like the very end. And at the very end, it was primarily glucose, obviously. But it was cool to see that unfold because like people ask me all the time on podcast, you know, like how, how does being keto affect your training? Like what happens from your performance standpoint? Like can you do endurance work? Can you do, you know, short, intense, you know, anaerobic

work, aerobic work? Like they have all these ideas as to what keto would not be applicable for. And I'm not even an endurance athlete. And I scored pretty well with that. But it's like we both proved that if you're a fat adaptive, you can prolong leveraging fat as your primary fuel substrate for longer. And you've obviously got more fat to tap into as a fuel substrate if you are fat adapted than if you're using primarily glucose and going to bonk.

So like that to me is pretty compelling for that being the superior fuel source. I think it'd be cool to do another one of these in, you know, a few months and do some blood ketone and blood glucose measurements pre intra post just to see or even just throw CGM on or something. Just kind of see how that correlates to the output. Yeah, I want to because I'm kind of getting into like 50 mile

March prep right now. So I'd kind of be keen to go back in and get a DEXA scan and then do another VO2 Max like at the end of August or something and see if I could have moved that that number up. But yeah, doing it alongside of CGM would be would. Be awesome. For sure did. You ever get your CGM? I did get a replacement. Yeah, you. Haven't put it in yet though, no. When are you going to do that? I'm going to be gone half of next week so I don't even want to have it on when I'm gone, so

maybe when I get back. When you get back, we'll calibrate it. Is it? What brand is that? One, it's a steelo. Steelo. No, it's and I've had it several times, had them several times in the past. They're super. It's just a super basic end user, you know, it's not intended for diabetic use. It's not intended to, you know, give you 100% accurate data. In fact, several of the people have said that they're pretty skewed. My results last time I had one seemed high. My readings seemed high.

It. Seems super high, yeah, like higher than. That's why I wanted to get like a glucometer test for you and see how closely they're tracking. Yeah, obviously there's like interstitial fluids. There's a little bit of a lag, but I think it's measuring like a good 20 to 30 milligrams per deciliter higher than it should be. Yeah, I think so when I compared it to something else, but it's nice to just see what the. Trend is. Yeah, what, what triggers movement?

You know, I don't necessarily look at what the readings are, 'cause I, that's not too concerning. But when I had that last one in, when we went to J Street and trained legs fell off, that's where it fell off. So I had to get another one. I had it on for like literally less than one day and it just came off. But when we were training legs and we were hitting some of that heavy stuff, it's cool to see blood sugar spike way up. It went up to like 14150 and then fell back down do.

You ever look at your 'cause I don't normally wear my watch when I'm weight training, 'cause I got my wrist wraps on them? But do you have your watch on usually? Do you see like when you're doing a heavy, like we're doing a leg press? Do you notice what your heart rate is when you're doing like Max sets? I don't. I don't usually look at the heart rate, I just use it to track.

Because I'd be curious, like having done the VO2 Max, we can kind of see based off of our heart rate when we start tapping into glucose, it'd be curious to see, OK, if we're going all out

on heavy legs, what is our average heart rate throughout that span? I mean, obviously our glucose is increasing, you know, in circulation because we're mobilizing some of the muscle glycogen, liver glycogen, all that stuff. But it's like we would still be using fat primarily as a fuel substrate because it's still well below maximum aerobic capacity ranges. That's a good point. So yeah, I'm about to keep an eye on that. But figure that out.

I guess weight training is going to be just short bursts of higher intensity. So you may have a, you know, a burst and then a recovery and then a burst and then recovery. But you and I don't take really significant rest between sets like we. Don't. Not powerlifting style. Yeah, we don't go 5 minutes between sets, maybe a sort of detriment, but who knows. But I, I like a pretty fast-paced workout like you and I normally train for an hour, hour and 15 minutes and we get a

lot done in that time. But I would imagine our heart rate probably never exceeds like 120, maybe 1:30 if we're doing like lunges or something, because like lunges gassy pretty good. Did kill me. Squats kill me, lunges kill me. Yeah. But you, you know, you do a set and then you pause. Yeah. So it's not really elongated. Yeah. In other words, in other news, we've got. We're matching. Yeah. Oh yeah. You want to talk about these? Yeah, let's talk about these.

These are what go ahead. Brick by brick, 2025, baby. Savage Container. So anybody that knows the Keto brick brand in business and has for any length of time has probably heard of our brick by brick promotional period. To give everybody a little bit of a back story, we bought this building, our current compound in 2020.

We had a year of renovation. We moved in in 2021, the year that we moved in, we told everybody because we moved in the month of August and we told everybody, hey look, anybody that buys a brick during this move in period, you know we're going to honor you helping us move by putting your name on one of the actual physical bricks of our building, so. We got like a front brick facade on our. Is that the right word? Yeah, Facade, it's, it's just

like a brick veneer. Yeah. So that our whole front is the brick. So we painted black and we got all these names on there. Remember that bought a brick that 2021 year during that move in period, but then we didn't have any more bricks pretty much like we used up all that real estate. So every year thereafter we've kind of like had an anniversary launch of that brick by brick move in period where we'll offer 15% discount site wide at ketobrick.com.

And then we've done like a shirt every year where, you know, they spend I think 250 bucks or more, they get a free shirt. But we haven't had any other bricks to write names on. However, we are growing, expanding. We need a more storage space. So I bought a massive 40 foot shipping container. We painted it black. Yeah, we're going to paint Savage across. We haven't painted the Savage across it yet, but that's

coming. Right now it's just all blacked out, but it looks pretty slick out there and I got to thinking I'm like, OK, it's 2025 this year. That's technically five years from the first one, so 2122232425 S. This is in theory our five year anniversary of the Brick by Brick promo. So now we've got more real estates for names.

So everybody that buys a brick during our promotional period this year will get their names painted on the shipping container and everybody that spends 250 bucks or more, not counting taxes and shipping and whatnot, we're going to send them a free Sprig by Brick 2025 shirt. So super stoked about that. We're going to have it start on.

So this is going to go live on Friday the 1st and then we're going to start that at noon Central on the third, the Sunday the 3rd, and then it will run until 11:59 PM on Sunday the 10th. So during that time span, 15% off everything at ketobrick.com and then if you spend 250 or more, you get a free brick by brick shirt, which I'm stoked about. Super noteworthy. And your name on the container. Yeah, super noteworthy is that 15% off stacks on top of those volume discounts.

So this is where we see a lot of people take advantage of the volume discounts and order 24 bricks or more because on top of that 20% off, you get 15% off also. Yeah. So it's pretty significant. Saving. Yeah, this is this is the time to stockpile. Yeah. And this is kind of like, I mean, it's August hot month of the year. That may be technically the hottest month of the year in August or in in Arkansas rather. So I mean like you're probably going to get melted bricks, but

our new packaging is legit. I don't think we've had any issues with the packaging like before, like these. Yeah, we've. Been We've been melting bricks on purpose, we've been squeezing them, stepping on them. I got a primal fudge brick the other day, and then I sat it on top of my grill on my back porch and let it, and I forgot about it. Like it was out there for two days. So like, it was totally lifted. Yeah. I mean, it was sitting in 95°

the whole time, totally liquid. And that's one of our softer

tallows. So I'm like, it's, it's no, no chance it's going to be sold. So 100% liquid. I shook it around. I, like, mimicked it being in a carrier truck. And then I put it in the fridge. And then I had it on the way to the show Saturday morning. Delicious. Tastes totally fine. Yeah. So doesn't look like a brick as much. Little flatter, but honestly it's kind of easier to eat that way. Oh sure, like it's you don't have to open your mouth is nice thinner. Like a bark.

Yeah, maybe not that, not that. I mean, it's probably about that thick instead of that thick, so. See when I when I get one that's next time I get one that's melted, I want to just cut the corner of the packaging and just. Eat it as it's. Melted. Yeah. Yeah. But if you stick it in the fridge, I mean 100%, totally fine. So yeah, be aware of that. Anybody that buys during the promo period, yes, it is going to be toasty, but the bricks are solid.

They're not solid, but the packaging, the packaging is solid, so the outcome is solid. And the taste is fine, the nutrition is fine, nothing changes. Yeah, 100%. So that's cool. I'm excited about that. What else we got cooking, man you. Know what I did on Friday? What? Did you do on Friday? I had a guided stretching session. Oh yeah, so. OK, so it all kind of started because I was inundated with these Facebook ads. And you've been inundated with injuries.

Yeah, I tweaked my back and my lower back whatever day that was a couple weeks ago, and it's been just kind of nagging at me. So I've been taking it easy and I thought, OK, this maybe this is a sign. Anyways, I was seeing these ads in this stretch zone in Fayetteville and I kept seeing these ads, seeing these ads, seeing these ads, and I'm like, OK, I'm just going to sign up because it was like sign up for your free console, free stretch, yadda, yadda, yadda.

So I filled it out and they started, they called me, texted me, hey, we got your information. We want to get you in for your free consultation or your free stretch session. And I'm like, OK, they're going to try to sell me something. Obviously, you know, but maybe this is beneficial. Maybe this is something that I

can add into myself. Care routine because they get regular massages, which I should do more of my own stretching, but I can add in someone helping me stretch beyond my capability. Let's do it. So I went there on Friday and super cool dude, super cool girl. They were in there. They were working with one other client at the time. So I sat down and had a chance to just chat with this guy, younger guy. He's telling me what they do, what they look for, what kind of

stuff you know, to expect. And it was better than I would have anticipated. They've got a bunch of tables in there. And where's that in the? Table, it's right over by. It's in that little shopping district, you know, where like the buckle in all that kind of stuff is. There's a big Walmart over there. Like Home Depot, like right there on Joy. Yeah, yeah, yeah, yeah, yeah. There's like that's where Bryson and I get pho. When we get pho. Pho. Yeah. Like the Vietnamese.

OK Yeah. I don't get the news. Yeah, somewhere it's like, you know, like Target is tucked in over there. All that all that stuff's over there. So I went in there and they've got a bunch of like big, they're they're like oversized massage beds or tables, whatever, but they've got a bunch of straps and stuff connected to them. So she had me lay down and she's like, OK, we're going to just do a little bit of an assessment.

We use a scale called the 357. So if something is just starting to feel like it's stretching, that's going to be a three. If it's starting to kind of moderately pull, you're at A5 and if you're getting up to the seven, it's maybe borderline discomfort, but we don't want to push discomfort. So they never really overstretched me, which is cool.

It's safe. She's like, so we're going to do this, this, this, We ran through some upper body, lower body and we're going to just see where you might need some work. So this is kind of just an initial assessment and she's like, yeah, your left side is like terrible compared to your right side. And certain stretches and certain moves and body positions. She's like really ideally if you're well stretched, we should be able to get into like a 90° format or 90° stance or

whatever. And some of mine were not even hitting like 50°. So she's like, you definitely need some work. So I they, they can pinpoint certain areas, like if you have areas that need more attention, you can go in there and just say, OK, I need this part of me stretched out. Or you can be just like a regular, like a regular stretching. Like you, you're supposed to do your own, your own stretching. But these guided stretches will be like a supplemental thing to

that. And some people come in and they just do a full body stretch and they do a 30 minute or a 60 minute stretch. You can come in every week, every two weeks, kind of whatever you want to do. And it's really, really neat because depending on what she's stretching or they're stretching, they will strap you to the table. And then they'll use other straps to pull your legs, arms, shoulders, whatever they need to

pull. And they'll get you to where, you know, they want to see where you're at a 3A5 and A7 and they'll just hold it for you. And it's like these. How long are you holding? Just a few seconds. So it's all like static stretching. It's. Yeah, there's, there's no like bouncing, there's no dynamic stretching. It's all like just a very brief pause in the stretch position. So it's more static stretching. It was awesome.

I felt great, like my low back was good. My like she found tight. I knew that my left glute was pretty tight 'cause it's all kind of tied into my low back, but my left glute felt good coming out of there. She stretched out my hammies, they stretched out my calves. My I've got a kind of a impinged shoulder going on. She's like, yeah, we can work on all that kind of stuff. So it was good. It was a good positive first experience. I would definitely do it again.

What do they charge? I know you got like their free promo introductory thing but like what do they charge for a session? You can, yeah. There's a couple different ways that you can kind of set that up if you decide you're going to go there on a recurring basis. If you get a single stand alone stretch they have them priced at $85 but. And how long is that session? That's like 30 minutes and he said, but we don't charge anybody to that. If you buy more than one, it's

like 55 a session. Nice. You can also sign up for like a subscription or like a monthly recurring cost where you pay X number of dollars per month and that allocates you X number of sessions per month. And the more that you get, the more the bigger the bucket of sessions you buy per month, the cheaper they are per session, which is cool because I was going to talk to you about that.

And maybe you want to go get like a consultation and just kind of check it out and see if it might be something you're interested in. Because they said you can actually share that bucket of sessions with somebody. And then if you pre buy a bunch of them or sign up for something monthly you can kind of share. Can we get stretched simultaneously, kind of like couples massages? Slide the beds up next to each other. Yeah. Hold hands. Yeah, whatever. But yeah, it was cool.

It was super cool, so. Well, I am I. Might add that into my. Yeah, I'll totally do it 'cause I, I'm not very good at stretching ever. Like I don't ever stretch. I just go to the gym and RIP the same. I don't stretch before I go for a run. I just go. The best stretching routine I ever did was when I was trying

to do some knee rehabilitation. I was doing that knees over toes stuff and it was like 5 minutes before I started working out and I've still done a few that, but like that was the only time I stretched when Chip and I were working out together. We did quite a bit of that before we started working out. So I need to do that. But if I could like go someplace, you know, once a month or whatever I need to do, but all right, just stretch me good.

And then I'll try and do some proactive upkeep on throughout the month would be advantageous. Yeah, 'cause they can, they can stretch you with way more focus than what we can do on our own. Because, I mean, they're strapping you in so you're, you can be fully relaxed from head to toe. And when you're trying to stretch yourself out, you can't achieve that. So yeah, I feel like I don't

know, I need to do more of that. I haven't really been doing any proactive self-care 'cause like I was doing a massage on a regular basis, but then our masseuse got pregnant so she was out of Commission. There's other masseuses. I know I I just, I really liked her, so I hadn't found another massage therapist. They're really stretching. Yeah, I seem to feel better about that, for sure. I don't ever go to the chiropractor, but I probably should, you know, like all that stuff.

So yeah, I need to do that. All right, Knock. On wood. Yeah, knock on wood, I think you. You had said you were going to mention something about mindset. Yeah, so I started reading a new book. You know who Cameron Haynes is? Yeah. So the Super impressive bow hunter that also like runs a marathon every single day, does he? Have an apparel line? Well, he partnered, he was sponsored by Under Armour for

quite some time. He's not anymore, but he was with them for like 17 years or something crazy. So like he was the face of Under Armour's hunt collection when Under Armour got into doing hunting apparel. But he's been like a bow hunter for eons. He got a really cool story. Like he started out, you know, drinking too much. His parents split when he was young and he could have gone, you know, one or two ways in his

earlier life. And then he decided to just double down on what made him better, which I can totally appreciate it resonate with that story. But super impressive guy. But he's got a podcast now too. It's called Cameron Hands Collective and he'll bring people on like he's brought Goggins on all kinds of people. And his whole, you know, saying or slogan or everything is he's got a few of them. But like nobody cares. Work harder, which I like that. See, that's what I'm isn't

there? Like shirts, I'd say. That so he he's got now that he's like blown up, he's got his own like little brand as. Well, with. Slogans on that, but he was definitely part of Under Armour for quite some time. But like nobody cares. Work harder and like I like that kind of like blue collar, you know, blood and guts mentality of like just putting in the work like that's my superpower as a human. That's why like natural bodybuilding appeals to me.

It's like grind every single day without any expectation, just commit to it and then always take one step forward and he's always preaching that kind of messaging. So he's got that. He's got his steps to success, which is basically just like lift, run, shoot. Every single day he lifts, he runs and he shoots his bow. So like, he wants to be, he wants to be an athlete so he can perform in the mountains going after elk for two weeks straight

and tough terrain. And having gone elk hunting a few Times Now, like, you got to be in pretty good shape if you get in the mountains and, you know, hoofing it at elevation. But I'm listening to his book and it's, I don't know, man. It's just got me fired up because it's like, there are times in life where I think we're all guilty of this.

But like we have these expectations or we have these desires or like we have like these little pity parties of like I've been doing this for so long, I should be here and I'm not there yet or whatever the case might be. And people have it like I should have more followers on social media than I do. I should have more money in the bank account than I do. I should have more, you know, I should have, I should be leaner than I am. I should have more muscle than I do.

Like all these things. And we have this like finish line mentality of like, you know, I'm going to get to this point and it's all going to be good. It's all going to be Gucci at that point. And like that gets people in trouble. That's why, like competitors post show they binge and then they're like way worse off than when they started and negative feedback loop with food that plagues them for years. But like having this finish line mentality, I don't think it's

good. Like the race is never over. The line is never crossed until you die. Like you got to always be making progress because there's no such thing as maintenance. You're either getting better or you're getting worse period. And he's done a really good job of just like, you know, hitting that message home and like, it resonates with everything that I do and am doing because like, I've never had like this viral breakout moment, like the businesses have never, you know, hockey stick.

That's just been like slow, steady, gradual climb. And, you know, I've got a lot of variables coming in. I got two kids now. I work all the time. I, you know, wish I had more time with my family. I wish I wasn't as stressed as I was. But then it's like, if you have this expectation that it shouldn't be that way, if it's not, you get frustrated. But if you like just simply shift your perspective and be like, look, this is just life. Like there is no finish line.

There's never going to be this aha moment where you can just kick your feet up and relax, watch Netflix all day. Wouldn't want to do that anyways. So it's like, screw it, this is just life. Learn to embrace it for what it is and freaking enjoy the journey and never have this finish line mentality. So that's all just been kind of on my mind.

And then I was thinking, you know, like you're analytical, I'm analytical and I want to be the very best natural bodybuilder that I can be from a ketogenic standpoint. Like I want to, you know, I'm going to redefine what's possible with that. And you know, I, we got 2026 next year being like our building phase. And then you and I are both planning on competing in 27. And it's easy to get caught up in your head.

It's like, OK, what, what can I do to be like, what, what markers am I going to use as a proxy for progress in this build phase? Like I'm going to base it off of, you know, lean mass on a DEXA scan. Am I going to base it off of, you know, more weight on the scale? Cause some of that's going to be muscle. Am I going to base it off how many times I can hit 405 on squat? Like what am I going to use as my proxy? And I have all these things that are seemingly competing against

one another. Like I'm doing the 50 mile March in August, You know, like the best endurance athletes probably going to be not the best physique athlete because they kind of compete for one another. But I don't want to shirk my responsibility in being able to perform from the Durant standpoint either. So it's like I'm just going to be the best version of myself all around. Like I want 2026 starting now, going forward to just be like, let me get in the best shape of my life.

And then when I do that, by default, all my performance metrics are going to improve. If my performance metrics are improving, I'm building more lean muscle. I can be more fit as a human being, which is going to make me

more capable as a father. And then I'm going to have a better prep in 2027 because I'm going to be better and more fit going into 2027. So like, rather than fixating on, you know, how much lean mass I need to build or what my, you know, PRS need to be, I'm just going to freaking kill it with everything. And I went for a run this morning before I worked out, which by the rule book doesn't make any sense. Like you want to, you know, train first, not deplete any muscle, then do your cardio

afterwards if possible. But I went for like a trail run this morning, saw the sunrise in Lincoln Lake, ran back, felt great, had a killer workout, went up to 415 for squats with safety bar, did 9 reps of that, felt great. And you know, like I'm just going to kill it, man. I'm just going to kill it and everything. I'm going to have like these things that I do every single day without fail. Like it doesn't make sense to train seven days a week, but screw it, why not?

I mean, maybe I would just train seven days a week. Like, I just want to keep the momentum going in a positive way. So that's what I'm going to do. You're. Just going to overkill. Yeah, I feel like overtraining is relatively hard to do though, if you get enough rest and you eat enough food and the body adapts to whatever stressors you. Suggest to that's true. So I just need to like level up my baseline, like level up what my body thinks is normal.

If my body thinks training five days a week and doing 1 cardio session is normal, it's going to acclimate to that. If my body thinks that running seven days a week and training seven days a week and, you know, killing it is normal, then it's going to level up to that. So that's kind of where I'm at right now. But yeah, it's just been on my. Mind. OK, I have an idea then. How about in 2026 we pick like a mud run, like a 10K Tough mud or something like that Spartan Race.

You know the 50 mile March would be next year too. Maybe you should do it, man. Maybe you should do it, yeah. I'm all about pushing the limits too. Yeah, we should 26. Maybe we can get a group of people that. Want yeah man 100% like we need. I want to suffer. Well, I don't want to. I mean, I want to. I want to challenge myself. I don't want to suffer, but I want you know. I want to be in. Hard. I don't want to be. Easy. But I want to. I want to be able to know that I

had to work for, you know? Do hard things. Do hard things, but like listen to his book going through my life. Like there's so many cool ideas and slogans that I'm going to put on shirts, man. Like I've got so many ideas in my head right now of like when we when we roll out the apparel line, there's going to be like cool, meaningful things that are on the shirts that I'm wearing.

That's all I'm going to wear. So like if I'm not feeling it that day, but then I look down and my shirt says, you know. Embrace the suck. Embrace the suck STFSTFUSTFU work. Like I'm going to go put in some freaking work, you know? But there's things that like I like the whole lift run shoot moniker because it's like every single day without fail do these things. And I've been on a kick with like push ups and pull ups. So like, I've committed to doing push ups every single day.

Although you'll make fun of my push ups. I've been doing pull ups every single day and I used to suck at pull ups man. Like 7 pull ups was my Max. Now we're doing 35 every single day and they're getting easy. I just keep a leveling up but like committing to something every single day. One, one year I did a 365 Savage was like the slogan for the year and I was partnered up with Brandon and DJ and we all ran a mile every single day of the year. And it sucked, man.

Like a mile's not a huge time commitment. It's not a big distance by any means, but I mean, I'd be at a conference all day, get home at 10:00 PM, it'd be snow on the ground. I'm like, screw it, I'm going to go run my mile, you know? So like that's where it gets hard, like the day-to-day, limitless, never ending arduous without deviation grind. But like when I look back on everything in my life, that's where all the progress is made.

So what are three things that you could realistically commit to every single day and never deviate from? Definitely drinking coffee. Coffee. I like I can get behind them. I. Mean I try to hit my steps every single day, try to lift every single day. Well, maybe not every single day, but some type of movement every single day. I'd have to give that a little bit of thought that'd be that'd be great. Things are just knockout all 26. Yeah, one thing I do every single day is work.

And I sometimes it's not anything crazy, like maybe it's just a newsletter. Like on Sunday I may just write the newsletter, but I pretty much do some form of work on the business every single day, like checking with clients. Like something I could totally get behind lifting every single day. And some days maybe more of like resistance band. I'm travelling like let's knockout push ups, pull ups and some resistance band curl. Or even just resistance training and not necessarily lifting.

Yeah, so like. That I can get behind. So I need like a third one lift. I mean, I'm not a runner, but like I like where my mind goes when I do run. So like, I might take a running from a psychological standpoint more so than a physical. It was pretty cool running Lincoln. Like this morning. Seeing the sun come up like that was pleasant for sure. Put me in the right headspace. Before it got too hot too,

probably. Yeah, yeah. So I don't know, I'm gonna think about that, but just commit to something and grinding on it every single damn day, brother. And it starts out hard, and before I know it, it's getting easy, yeah. Yeah, yeah. Sweet. All right. It's probably a wrap. How how far are we in chip? 42 minutes, 42 minutes. All right. Well, to summarize, do hard shit.

Do hard stuff. Without fail and we got Brick by Brick Anniversary launching noon Central on 3rd on the 3rd of August until 11:59 PM on the 10th of August, 15% off site wide at ketobrick.com. You get your name on a on the shipping container regardless of how much you buy. Like if you buy that week, you're going to get your name on there, and if you spend 250 more you get a free shirt, so.

And I would say if you have the opportunity to stockpile earlier in the week, make it happen because usually stuff sells out during that. Yeah, we're making some malt today, so Malt's going to be back you. Got a lot of flavors that'll be popping back. Up we're making PB Hallelujah so that's going to be back in stock. I don't think we still have some of that, but we're going to have a lot more PB Hallelujah. We got primal fudge in stock, which is always sold out.

Carnivore, we got chocolate peanut butter. We got them all. None of them all. Not all of them, but we got a lot of them. So all right man, it's a wrap. Let's go for the rest of the day.