1 00:00:05,670 --> 00:00:08,560 Ed Watters: To overcome, you must educate. 2 00:00:09,950 --> 00:00:15,969 Educate not only yourself, but educate anyone seeking to learn. 3 00:00:17,320 --> 00:00:21,350 We are all Dead America, we can all learn something. 4 00:00:22,520 --> 00:00:26,730 To learn, we must challenge what we already understand. 5 00:00:27,780 --> 00:00:31,180 The way we do that is through conversation. 6 00:00:32,619 --> 00:00:39,750 Sometimes we have conversations with others, however, some of the best 7 00:00:39,910 --> 00:00:42,870 conversations happen with ourselves. 8 00:00:44,210 --> 00:00:51,470 Reach out and challenge yourself; let's dive in and learn something new right now. 9 00:00:55,995 --> 00:00:58,545 Today, we are with Roman Fischer. 10 00:00:58,685 --> 00:01:05,254 He is an actor, a model, a bodybuilder, and a performant, high performance coach. 11 00:01:05,795 --> 00:01:08,165 Roman, could you please introduce yourself? 12 00:01:08,215 --> 00:01:10,454 Let people know just a little more about you, please. 13 00:01:11,524 --> 00:01:12,634 Roman Fischer: Yeah, definitely. 14 00:01:13,304 --> 00:01:17,304 So outside of doing those things, I really love, you know, just 15 00:01:17,315 --> 00:01:21,535 traveling and just seeing the world and inspiring people along the way. 16 00:01:21,900 --> 00:01:24,930 And so one of those things, just like he was saying, is 17 00:01:24,930 --> 00:01:26,540 being a high performance coach. 18 00:01:26,620 --> 00:01:31,899 So really helping people burn fat, gain muscle, strength, flexibility, and most 19 00:01:31,899 --> 00:01:35,870 importantly, helping with their mindset and improving their overall mindset. 20 00:01:36,130 --> 00:01:39,010 Because your mindset literally governs all. 21 00:01:39,190 --> 00:01:43,590 If your mindset is not set right, then you're not going to really achieve or 22 00:01:43,590 --> 00:01:48,870 even have the motivation, honestly, to achieve any said fitness goal out there. 23 00:01:49,080 --> 00:01:52,140 So, or any goal, really, even non fitness related. 24 00:01:52,530 --> 00:01:56,439 So helping people just get their mindset dialed in the right way so 25 00:01:56,440 --> 00:02:00,719 that they can actually go ahead and go forth and actually achieve every 26 00:02:01,119 --> 00:02:04,429 and every which fitness goal that they might have set for themselves. 27 00:02:05,365 --> 00:02:06,785 Ed Watters: I like that a lot, Roman. 28 00:02:06,895 --> 00:02:10,595 Everything about life is really mindset. 29 00:02:11,405 --> 00:02:16,665 Like you just stated, if you do not have a proper mindset, it's going 30 00:02:16,674 --> 00:02:18,965 to affect everything in your life. 31 00:02:19,054 --> 00:02:25,855 Health, your, your well being with social crowds, you know, that, that's a big 32 00:02:25,885 --> 00:02:28,484 thing because we're social creatures. 33 00:02:28,505 --> 00:02:35,899 And if, if we can't fit into that crowd, that can really do devastating things, 34 00:02:35,910 --> 00:02:43,190 harmful things to our mind, which affects our body, our overall being. 35 00:02:43,450 --> 00:02:45,730 So, yeah, I like what you're doing. 36 00:02:46,029 --> 00:02:51,169 So, what inspires you to get in and do that? 37 00:02:53,079 --> 00:02:56,040 Roman Fischer: Yeah, what really inspired me to get in and do this 38 00:02:56,040 --> 00:03:00,480 whole thing was actually from my past and my past experiences in my life. 39 00:03:00,825 --> 00:03:03,454 So growing up, I always struggled. 40 00:03:03,454 --> 00:03:05,475 And I mean, I struggled with depression. 41 00:03:05,495 --> 00:03:06,795 I struggled with depression, 42 00:03:06,795 --> 00:03:11,505 I struggled with anxiety, uh, fear, and really just achieving 43 00:03:11,515 --> 00:03:15,144 what I wanted to achieve in my life, even outside of fitness. 44 00:03:15,285 --> 00:03:19,625 So a lot, um, a lot of the times I would struggle with, you know, 45 00:03:19,625 --> 00:03:24,475 career based goals, but also trying to get my body to where it was. 46 00:03:24,725 --> 00:03:28,984 Cause I also really struggled with, you know, a low self confidence growing 47 00:03:28,984 --> 00:03:31,004 up, especially throughout school. 48 00:03:31,114 --> 00:03:35,584 I would get bullied for being skinny, not big enough, not being on the 49 00:03:35,584 --> 00:03:37,324 football team, things like that. 50 00:03:37,475 --> 00:03:41,905 Just being more skinny and not being as big, as muscular as I could be. 51 00:03:42,174 --> 00:03:46,325 So all that really did play into more of a low self confidence 52 00:03:46,364 --> 00:03:48,384 and a low self image for myself. 53 00:03:48,745 --> 00:03:52,005 So that was something I struggled with a lot growing up in my life. 54 00:03:52,484 --> 00:03:57,204 But then, yeah, definitely just not knowing where I was in my life and not 55 00:03:57,265 --> 00:03:59,874 really having found myself in my past. 56 00:04:00,325 --> 00:04:06,709 So taking all my past experiences and all my past, you know, life moments, taking 57 00:04:06,709 --> 00:04:12,489 that and then using that and seeing how I just honestly overcame all that. 58 00:04:12,489 --> 00:04:16,240 I, I overcame every single one of those things and I 59 00:04:16,240 --> 00:04:18,380 improved and I did a total 180. 60 00:04:18,629 --> 00:04:23,470 Because I went from being and having a low self image and a low self confidence 61 00:04:23,490 --> 00:04:28,100 in myself to literally just doing a 180 and not feeling that way at all. 62 00:04:28,210 --> 00:04:30,790 And honestly feeling the exact opposite of that. 63 00:04:31,220 --> 00:04:35,815 So using those experiences, how I overcame that, to then help other people 64 00:04:35,835 --> 00:04:38,045 because naturally I am a humanitarian. 65 00:04:38,365 --> 00:04:43,794 So then using my past experiences and my triumphs from those challenges 66 00:04:44,155 --> 00:04:50,505 and obstacles and using that with my passion and love for helping out other 67 00:04:50,505 --> 00:04:55,145 people, that honestly just made my full on passion for helping people out. 68 00:04:55,465 --> 00:04:59,465 Not just in their fitness, but with their mindset so they can improve 69 00:04:59,465 --> 00:05:03,364 themselves and so they can elevate to a higher level for their lives. 70 00:05:06,330 --> 00:05:07,240 Ed Watters: Yeah, that's great. 71 00:05:07,520 --> 00:05:13,895 So a lot of mindset actually revolves around our diet, 72 00:05:14,284 --> 00:05:17,205 what we put in our bodies. 73 00:05:17,575 --> 00:05:21,934 And this is important for people to really understand. 74 00:05:21,934 --> 00:05:27,355 Because the toxins that we eat today, if we're not aware of what 75 00:05:27,374 --> 00:05:33,494 we're eating, the quantities that we eat, it's very detrimental. 76 00:05:33,504 --> 00:05:38,534 Not only to our body physically, you understand that, but 77 00:05:38,904 --> 00:05:45,745 emotionally, these toxins dive in and they attack our emotions. 78 00:05:46,095 --> 00:05:52,614 So we feel tired and that turns into these angry emotions that 79 00:05:52,615 --> 00:05:55,375 we all tend to get sometimes. 80 00:05:56,604 --> 00:06:03,625 So how important is diet and what did you discover along your research path 81 00:06:03,625 --> 00:06:07,945 that really slows us down with our diet? 82 00:06:09,054 --> 00:06:09,515 Roman Fischer: Oh yeah. 83 00:06:09,515 --> 00:06:15,485 So nutrition, diet, like you were saying, it is very, very important and 84 00:06:15,485 --> 00:06:17,995 crucial when it comes to our mindset. 85 00:06:18,055 --> 00:06:18,995 A hundred percent. 86 00:06:19,055 --> 00:06:20,755 I could not agree more, honestly. 87 00:06:21,354 --> 00:06:27,114 And so why it is so important and why it's so prevalent for how it can make or 88 00:06:27,114 --> 00:06:31,914 break your mindset for the good or for the worse is, honestly, what you're eating. 89 00:06:31,924 --> 00:06:36,080 And so when you look at what you're eating, the ingredients of each 90 00:06:36,080 --> 00:06:39,380 thing that you can consume, even the things that you can drink. 91 00:06:39,520 --> 00:06:42,820 Because a lot of people undermine the things that they drink and they 92 00:06:42,860 --> 00:06:44,440 only focus on the things they eat. 93 00:06:44,850 --> 00:06:47,160 And sadly, sometimes they don't focus on either. 94 00:06:47,480 --> 00:06:53,499 But the people that do make somewhat of a, you know, calculated, um, awareness for 95 00:06:53,500 --> 00:06:57,460 themselves, they might look at what they eat, but they undermine what they drink. 96 00:06:57,860 --> 00:07:00,060 So looking at both is very important. 97 00:07:00,099 --> 00:07:03,520 I wanted to begin with that because it's also with losing weight, 98 00:07:03,639 --> 00:07:05,960 people that want to lose weight, they don't focus on what they're 99 00:07:05,960 --> 00:07:07,360 drinking, only what they're eating. 100 00:07:07,770 --> 00:07:12,640 So just to know, and just to know and notate, you got to focus on both equally. 101 00:07:13,160 --> 00:07:17,610 But with that being said, looking at the ingredients and what's in both of 102 00:07:17,610 --> 00:07:19,900 our foods and drinks is very important. 103 00:07:20,080 --> 00:07:25,279 And I've noticed along the way with my research throughout the years of me doing 104 00:07:25,280 --> 00:07:29,650 this, and really just being more hyper aware of what is in our food, what is in 105 00:07:29,650 --> 00:07:32,530 our drinks, is seeing a lot of the sugars. 106 00:07:32,539 --> 00:07:37,359 Just that alone, the sugars that they pump into our foods and drinks is just insane. 107 00:07:37,629 --> 00:07:38,949 It is literally insane. 108 00:07:39,349 --> 00:07:44,049 I mean, you can have one serving, just literally one bottle or one serving 109 00:07:44,049 --> 00:07:49,340 of Coke or Pepsi, for example, and you can literally be going over your 110 00:07:49,349 --> 00:07:53,710 daily recommended intake of sugar in just that one bottle or one serving. 111 00:07:54,119 --> 00:07:57,974 Because one bottle or a serving has literally over thirty-six grams of 112 00:07:57,974 --> 00:08:00,834 sugar, uh, for most of the products. 113 00:08:01,015 --> 00:08:04,064 There's some that might be about thirty-six, but most of them I've 114 00:08:04,064 --> 00:08:07,315 seen are at least thirty-nine or more for added sugar. 115 00:08:07,375 --> 00:08:10,755 So you're already at least three to four grams of sugar above 116 00:08:10,945 --> 00:08:12,755 your daily recommended intake. 117 00:08:13,035 --> 00:08:16,525 So you're already over that in one serving of soda. 118 00:08:16,935 --> 00:08:20,944 So just seeing things like that really just amazed me how 119 00:08:20,945 --> 00:08:22,494 people can be consuming that. 120 00:08:22,524 --> 00:08:26,174 And sometimes people are drinking two or three of those things or more a day. 121 00:08:26,495 --> 00:08:31,045 So you're really, you're really going well above what you should be having. 122 00:08:31,564 --> 00:08:34,855 Um, I mean, honestly, I believe that it's good to cut all added 123 00:08:34,855 --> 00:08:39,895 sugar out, or at least most added sugars, you know, out of your diet. 124 00:08:39,995 --> 00:08:43,894 Um, maybe have a few grams, like ten grams, for example, is fine. 125 00:08:44,385 --> 00:08:49,775 I personally don't go over double digits, you know, like, or past ten grams. 126 00:08:49,814 --> 00:08:54,484 I do go up to double digits at times, but I don't usually even touch double digits. 127 00:08:55,005 --> 00:09:00,009 Uh, from what I actually have experienced and that being the best way to do it. 128 00:09:00,170 --> 00:09:04,999 So I only recommend maybe going up to ten grams of sugar for your best results. 129 00:09:05,180 --> 00:09:08,579 Because the less added sugar you're putting in your body, the 130 00:09:08,579 --> 00:09:13,149 better you sleep, the better you focus, the better you can function. 131 00:09:13,249 --> 00:09:19,480 I've noticed your mental clarity, your mental, um, just focus goes a lot higher 132 00:09:19,580 --> 00:09:24,110 and it's a lot stronger when you're not consuming all that added sugar and BS. 133 00:09:24,550 --> 00:09:28,855 Another thing too that I found, uh, is when you have a lot of, uh, when 134 00:09:28,855 --> 00:09:33,085 you have a lot of sugar, it actually strips the collagen away from your skin. 135 00:09:33,415 --> 00:09:38,005 And so for those people that are, you know, really good with their skin and 136 00:09:38,145 --> 00:09:42,015 they take care of their skin, they know that collagen is essential for looking 137 00:09:42,024 --> 00:09:45,855 younger and keeping that youthful appearance for as long as you can. 138 00:09:46,215 --> 00:09:50,475 Obviously age is, you know, age catches up to people, but you can 139 00:09:50,475 --> 00:09:55,225 keep your age at bay, so to speak, by keeping your collagen intact 140 00:09:55,550 --> 00:09:56,689 more so than not. 141 00:09:57,060 --> 00:10:00,910 And by limiting your added sugar, that's just one great way to do that. 142 00:10:01,110 --> 00:10:04,680 Because the more sugar you have, the more it strips away the collagen, 143 00:10:04,690 --> 00:10:08,409 the more it strips away the collagen, the older you look, the more wrinkles 144 00:10:08,410 --> 00:10:12,169 you can get, and just those types of things that are just not the 145 00:10:12,209 --> 00:10:13,739 things that, you know, that we want. 146 00:10:13,829 --> 00:10:19,439 So that's one other strong benefit of limiting your added sugar intake. 147 00:10:19,729 --> 00:10:24,580 Not to say all sugar is bad, because you can have natural sugar, I will say that. 148 00:10:24,690 --> 00:10:28,570 But even with that, natural sugar found in fruits, like fructose, 149 00:10:28,910 --> 00:10:33,290 I would recommend that over the added sugar, you know, sucrose. 150 00:10:33,690 --> 00:10:38,940 But when you do that, make sure you still limit your sugar intake from fruit because 151 00:10:38,970 --> 00:10:40,550 too much of anything is a bad thing. 152 00:10:41,000 --> 00:10:43,880 So making sure you're, I would recommend only have two to 153 00:10:43,880 --> 00:10:46,070 four cups of fruit a day, max. 154 00:10:46,320 --> 00:10:49,700 That way you're not having too much, especially if you're diabetic, you 155 00:10:49,700 --> 00:10:51,970 do want to still limit your sugars. 156 00:10:52,040 --> 00:10:56,650 But I have found that diabetics that I've worked with as clients, being a 157 00:10:56,650 --> 00:11:03,099 coach and all, that when they do have complex carbs and natural sugars, it's 158 00:11:03,109 --> 00:11:09,199 not as bad for their blood sugar levels as, obviously, candy is or sweets. 159 00:11:09,470 --> 00:11:13,189 So there is a difference in quality between the two still. 160 00:11:13,420 --> 00:11:17,339 But it's still important to know to limit both, but especially the added sugar. 161 00:11:17,939 --> 00:11:22,390 Uh, beyond sugar, I do want to touch on, when it comes to nutrition and what 162 00:11:22,390 --> 00:11:25,459 is infusion drinks, limiting salt too. 163 00:11:26,050 --> 00:11:28,260 So sugar and salt, the two S's, right? 164 00:11:28,739 --> 00:11:29,849 That's what I like to call it. 165 00:11:29,890 --> 00:11:35,759 And so too much salt, too much sodium, in other words, that literally is 166 00:11:35,759 --> 00:11:39,119 going to make it a lot easier for you to get high blood pressure. 167 00:11:39,519 --> 00:11:43,200 It's going to make you look and feel more bloated and it's just not going to be 168 00:11:43,200 --> 00:11:45,439 healthy for you, it's just not healthy. 169 00:11:45,810 --> 00:11:50,469 And it's going to dehydrate you, you're not going to feel as good and alert 170 00:11:50,509 --> 00:11:52,339 and as energetic as you could be. 171 00:11:52,579 --> 00:11:54,439 And you're going to feel a lot more weighed down. 172 00:11:54,439 --> 00:11:56,350 And again, just a lot more bloated. 173 00:11:56,820 --> 00:11:59,620 So a lot of the things that you got to look out for when it comes to 174 00:11:59,629 --> 00:12:04,399 sodium is eating crackers, eating like lunch meats from the deli even. 175 00:12:04,619 --> 00:12:08,229 Because when you eat certain foods like crackers, uh, lunch meat from 176 00:12:08,229 --> 00:12:12,000 the deli that, I'm not going to lie, that's usually packed with 177 00:12:12,475 --> 00:12:17,135 hundreds upon hundreds of milligrams in just that serving of deli meat. 178 00:12:17,215 --> 00:12:22,845 And whether it be chicken, turkey, ham is probably even worse yet out of the three, 179 00:12:23,114 --> 00:12:28,105 but literally any one of those three, crackers like Cheez-Its or even just 180 00:12:28,105 --> 00:12:33,195 saltine crackers are notorious for having a lot of sodium just pumped into it. 181 00:12:33,565 --> 00:12:38,844 So I would definitely make a note and just make a point to, if you're going to have 182 00:12:39,005 --> 00:12:45,375 certain foods, maybe certain snacks, to limit that and opt for low sodium options. 183 00:12:45,665 --> 00:12:49,364 So if you're going to have deli meat, that's not necessarily 184 00:12:49,365 --> 00:12:53,924 unhealthy, but just make sure you opt for the low sodium, um, kinds. 185 00:12:54,155 --> 00:12:58,235 And ideally ones without nitrates or nitrites because sodium nitrate/ 186 00:12:58,235 --> 00:13:03,430 nitrite, uh, like those can actually develop, obviously not right away, but 187 00:13:03,439 --> 00:13:06,899 they can develop ultimately into cancer. 188 00:13:07,439 --> 00:13:09,360 And they can be cancer causing agents. 189 00:13:09,890 --> 00:13:12,180 So making sure that you take note of that too. 190 00:13:12,930 --> 00:13:15,639 Uh, those are often times found in a lot of meats like 191 00:13:15,649 --> 00:13:17,889 beef jerky, um, and deli meat. 192 00:13:17,889 --> 00:13:22,469 So, sodium nitrate, nitrite, you gotta be very, very aware of that as well. 193 00:13:22,719 --> 00:13:24,750 So that's another one I wanted to point out. 194 00:13:25,140 --> 00:13:27,900 And then obviously, there's things like MSG. 195 00:13:28,200 --> 00:13:33,660 Monosodium glutamine and what that does, for long, what that literally does, 196 00:13:33,660 --> 00:13:35,360 that actually can cause cancer too. 197 00:13:35,360 --> 00:13:39,600 And that's usually found in things like salt, could be in other snacks as well. 198 00:13:39,990 --> 00:13:43,170 It does make it taste better, but it's not good for you. 199 00:13:43,450 --> 00:13:46,379 So what tastes good isn't always good for you. 200 00:13:46,379 --> 00:13:49,540 And usually, I've got to be honest, is usually not good for you. 201 00:13:50,040 --> 00:13:53,420 Not to say you can't eat healthy and enjoy what you're eating and drinking, 202 00:13:53,430 --> 00:13:57,070 you can, there's a lot of good healthy things that taste amazing. 203 00:13:57,510 --> 00:14:00,890 But monosodium glutamine is not something that you want to have 204 00:14:00,890 --> 00:14:02,480 in your food or drinks at all. 205 00:14:02,860 --> 00:14:08,620 So keeping sure that, looking for things that say no MSG, or if it doesn't say 206 00:14:08,620 --> 00:14:10,400 that, just look at the ingredients. 207 00:14:11,400 --> 00:14:15,849 When it comes down to it, no matter the ingredient, just keep a look out. 208 00:14:16,010 --> 00:14:19,719 And what I've found to be a good rule of thumb, a good solid rule 209 00:14:19,730 --> 00:14:23,579 of thumb, is when you look at the ingredients, if you can't pronounce 210 00:14:23,579 --> 00:14:27,709 them, and if it's longer than five ingredients, it's not always unhealthy, 211 00:14:27,730 --> 00:14:29,689 but it's almost always unhealthy. 212 00:14:29,909 --> 00:14:33,839 It's almost always unhealthy if it has more than five ingredients, 213 00:14:34,130 --> 00:14:35,270 and you can't pronounce them. 214 00:14:35,745 --> 00:14:36,845 So that's another thing. 215 00:14:37,275 --> 00:14:42,225 And one other thing I wanted to bring up on the ingredients, uh, you know, 216 00:14:42,225 --> 00:14:48,135 train is when you literally look at these ingredients, if you see things like blue 217 00:14:48,135 --> 00:14:53,235 number five, you know, color blue, or red number five, red number one, like 218 00:14:53,245 --> 00:14:57,355 all these crazy numbers that you just can't, I can't even remember all of them. 219 00:14:57,355 --> 00:15:00,385 There's so many of them, but there's yellow, there's blue, there's red. 220 00:15:00,875 --> 00:15:04,725 But they are literally not good for your health. 221 00:15:04,735 --> 00:15:07,345 Like they could not be worse for your health, in fact. 222 00:15:07,705 --> 00:15:11,284 And studies have shown, and this is actually what affected me, I'm confident 223 00:15:11,295 --> 00:15:15,415 it did when I was younger, cause I would eat a whole thing of, it's crazy, 224 00:15:15,515 --> 00:15:19,285 I would eat a whole thing of Twizzlers and that had a lot of red dyes in it. 225 00:15:19,915 --> 00:15:24,315 And so I would eat a whole package as a kid and so I'm, I'm a hundred percent 226 00:15:24,315 --> 00:15:27,345 confident that caused some of my ADHD. 227 00:15:27,745 --> 00:15:33,365 Because these artificial colors do cause certain, you know, mental conditions 228 00:15:33,735 --> 00:15:38,454 and a lot of unwanted, undesired ones like ADHD and other things. 229 00:15:38,515 --> 00:15:42,714 Obviously, some of it can be hereditary, but these ingredients 230 00:15:42,714 --> 00:15:46,670 that are in our foods, that are not good, such as these artificial, you 231 00:15:46,670 --> 00:15:50,420 know, colors that can actually lead and trigger these things to you. 232 00:15:50,970 --> 00:15:53,450 And oftentimes that's a lot of the root cause of it. 233 00:15:53,950 --> 00:15:58,060 So making sure to clean that out of your diet, and a little fun fact, 234 00:15:58,110 --> 00:16:03,150 these things are banned in Europe and across the globe for the most part. 235 00:16:03,559 --> 00:16:08,160 It's mainly in the U S, maybe a few other countries, but mainly in the U S, 236 00:16:08,170 --> 00:16:13,080 for my understanding, where we're still allowing and still permitting these 237 00:16:13,080 --> 00:16:15,230 artificial colors, infusion drinks. 238 00:16:15,240 --> 00:16:16,670 It is, it's insane. 239 00:16:17,189 --> 00:16:18,030 It really is. 240 00:16:18,880 --> 00:16:19,260 Ed Watters: Yeah. 241 00:16:19,610 --> 00:16:22,770 I like how you laid that out, it's very helpful. 242 00:16:22,919 --> 00:16:28,050 That information took me a heck of a long time to understand. 243 00:16:28,519 --> 00:16:33,849 Diet, you know, a lot of people, they just want it quick and easy. 244 00:16:33,869 --> 00:16:36,849 McDonald's or, you know, something fast. 245 00:16:36,879 --> 00:16:38,810 It's just to eat, right? 246 00:16:39,270 --> 00:16:46,030 So, with, with all of those chemicals that they add in, I worked in the 247 00:16:46,030 --> 00:16:52,530 food industry for a while and, you know, I, I'm a certified canner, and 248 00:16:53,585 --> 00:17:00,635 I can tell you, through the process, there are dangerous things happening 249 00:17:00,645 --> 00:17:04,724 that people aren't aware of, and they should be aware of these things. 250 00:17:04,764 --> 00:17:11,855 And it's even worse now because they're trying to drop some of the regulation 251 00:17:11,905 --> 00:17:15,270 that regulates our food industry 252 00:17:15,280 --> 00:17:16,579 and that's dangerous. 253 00:17:16,579 --> 00:17:21,900 Because it's already dangerous enough in those factories, because really 254 00:17:21,900 --> 00:17:28,869 you're, you're working with people that are being paid a low wage to harvest, 255 00:17:28,910 --> 00:17:33,025 produce, and store your food for you. 256 00:17:33,325 --> 00:17:38,275 That's not food safety, it, it's really unsafe in many ways. 257 00:17:38,515 --> 00:17:43,215 So the more that you can do for yourself, uh, we have a little farm 258 00:17:43,215 --> 00:17:51,135 here, not big, but we try to grow as much fresh, live foods as possible now. 259 00:17:51,635 --> 00:17:54,905 And stripping all of that out of our diet 260 00:17:55,710 --> 00:18:01,970 was very hard to do because you want that great tasting food. 261 00:18:01,970 --> 00:18:08,230 And, you know, Well, I don't want to eat that, that's a lettuce, you know? 262 00:18:08,489 --> 00:18:13,669 But I'll tell you once you start eating these things, it's great. 263 00:18:13,689 --> 00:18:19,100 My, my breakfast, you know, consists of a smoothie, you know, it, it 264 00:18:19,100 --> 00:18:22,330 has measured, measured ingredients. 265 00:18:22,819 --> 00:18:29,999 And every morning we start with one egg, two pieces of, small 266 00:18:30,320 --> 00:18:32,929 pieces of fish, and a smoothie. 267 00:18:33,249 --> 00:18:35,549 And that is our breakfast. 268 00:18:35,860 --> 00:18:41,220 And we used to eat like it was going out of style. 269 00:18:41,280 --> 00:18:44,030 Obesity is a big problem in our world. 270 00:18:44,570 --> 00:18:51,784 And with all of that weight on my small frame, it was just increasing 271 00:18:52,304 --> 00:19:00,894 the, the damage that was happening to my spine and all of my internal 272 00:19:00,955 --> 00:19:04,944 organs, getting fat on them, you know? 273 00:19:04,954 --> 00:19:09,674 So really understanding what you laid out there, that these foods 274 00:19:09,674 --> 00:19:15,840 are processed by factories that are there ultimately for profit and they 275 00:19:15,840 --> 00:19:19,350 don't care really about what you are. 276 00:19:19,650 --> 00:19:24,880 And they want you to consume as much of their product as possible. 277 00:19:25,180 --> 00:19:31,280 The MSG that you stated, you know, not only is it bad and cancerous, 278 00:19:31,830 --> 00:19:34,245 but it makes you want more. 279 00:19:34,345 --> 00:19:37,485 So instead of having one potato chip, you're going to have 280 00:19:37,485 --> 00:19:39,185 a whole bag of potato chips. 281 00:19:39,504 --> 00:19:47,274 And the whole United States is enveloped in this whole 282 00:19:47,504 --> 00:19:50,754 food nightmare and it's crazy. 283 00:19:51,044 --> 00:19:54,385 How do we get out of it, Roman? 284 00:19:56,385 --> 00:19:56,745 Roman Fischer: Yeah. 285 00:19:56,915 --> 00:19:58,225 It's nuts, man. 286 00:19:58,245 --> 00:20:01,345 Just like what you were saying, it's a nightmare. 287 00:20:01,425 --> 00:20:05,375 And the fact that everyone's bought into it, or I don't want to say everyone, 288 00:20:05,405 --> 00:20:11,294 fortunately, I like to actually say that's not the case, but mainly everyone has 289 00:20:11,325 --> 00:20:17,070 fallen victim to and basically become a slave to the system and how it is. 290 00:20:17,070 --> 00:20:21,330 It's, you know, profitability and convenience over 291 00:20:21,490 --> 00:20:23,780 actually humanity and health. 292 00:20:24,469 --> 00:20:28,310 And it's, it's just really sad actually that that's what it has come to. 293 00:20:29,079 --> 00:20:33,129 I'd say the best way to get out of it is, first and foremost, and it's 294 00:20:33,129 --> 00:20:36,679 easier said than done, especially for most of the people out there that are 295 00:20:36,709 --> 00:20:41,205 in this condition and in the system, that are still plugged in, so to speak. 296 00:20:41,624 --> 00:20:46,514 Really just first off, uh, being aware that this is a problem. 297 00:20:46,594 --> 00:20:52,014 Being aware that this is a problem and just start by taking even, 298 00:20:52,014 --> 00:20:53,604 cause this is what happened to me, 299 00:20:54,135 --> 00:20:59,180 I literally, you know, we all get busy, but I had that just five 300 00:20:59,190 --> 00:21:04,129 minute break where I was able just to sit down and just look, sit 301 00:21:04,129 --> 00:21:06,540 down and look at what I was eating. 302 00:21:06,670 --> 00:21:11,199 And I literally was eating it as I was looking at it and it wasn't 303 00:21:11,199 --> 00:21:13,719 something healthy from what I remember. 304 00:21:13,999 --> 00:21:18,189 But I, I looked at the ingredient label and when I did look at that ingredient 305 00:21:18,189 --> 00:21:22,749 label, I just took five minutes out of my day just to sit down and really analyze, 306 00:21:22,829 --> 00:21:24,360 okay, what am I actually eating though? 307 00:21:24,779 --> 00:21:27,719 I know I'm eating because I'm hungry and that's what I'm doing, 308 00:21:27,719 --> 00:21:29,769 but what am I really eating? 309 00:21:30,109 --> 00:21:32,999 Because everyone, when they're hungry, they're like, I'm hungry 310 00:21:32,999 --> 00:21:34,100 so I'm going to eat some food. 311 00:21:34,409 --> 00:21:35,649 Like food is food, right? 312 00:21:35,959 --> 00:21:37,169 But it's not. 313 00:21:37,229 --> 00:21:42,249 Because when I looked at the ingredient label, I actually saw a lot of 314 00:21:42,249 --> 00:21:44,320 things that I did not like to see. 315 00:21:44,320 --> 00:21:46,239 Especially when I did the research on it. 316 00:21:46,860 --> 00:21:50,759 So I took even just five minutes, I looked at that, I really analyzed and scanned 317 00:21:50,759 --> 00:21:54,469 that ingredient list and I looked that up. 318 00:21:54,540 --> 00:21:55,590 I looked that up. 319 00:21:56,110 --> 00:22:00,350 And when I looked that stuff up, man, I'm telling you, I was sick to my stomach 320 00:22:00,880 --> 00:22:05,020 and I could not eat another bite of that, what I was eating at that time. 321 00:22:05,735 --> 00:22:09,525 And literally, it is not something that I ever will do again. 322 00:22:09,945 --> 00:22:13,535 And so, yes, I did have those cravings even afterwards. 323 00:22:13,585 --> 00:22:16,565 Just because of the ingredients, like the added sugars. 324 00:22:16,975 --> 00:22:21,014 MSG that is in our foods will, you know, keep you wanting more. 325 00:22:21,054 --> 00:22:22,545 And that's part of the whole game. 326 00:22:22,754 --> 00:22:26,024 So they can make more money off of people instead of just treating 327 00:22:26,024 --> 00:22:30,644 people with good food so they can be, you know, satisfied or satiated. 328 00:22:30,985 --> 00:22:34,745 They want to give you some food that can somewhat fill you up, 329 00:22:35,205 --> 00:22:37,135 but then keep you wanting more. 330 00:22:37,524 --> 00:22:40,435 And it's just more of the same old poison, more of the same old 331 00:22:40,465 --> 00:22:44,234 toxins, and more of the same old chemicals by the end of the day. 332 00:22:44,844 --> 00:22:48,690 So as I started really seeing what I was eating and drinking, and I 333 00:22:48,690 --> 00:22:52,520 analyzed that, that made it a lot easier to not want to come back to it. 334 00:22:52,699 --> 00:22:56,950 So I strongly encourage everyone out there that is listening to this, uh, 335 00:22:57,020 --> 00:22:59,920 literally just take five minutes. 336 00:22:59,930 --> 00:23:03,510 I know your life's busy, I know most people's lives are very 337 00:23:03,520 --> 00:23:06,209 hectic and busy and super crazy. 338 00:23:06,759 --> 00:23:09,419 But with that being said, just take five minutes because we all at 339 00:23:09,419 --> 00:23:10,800 least have five minutes in a day. 340 00:23:11,130 --> 00:23:15,620 So take five minutes, look at what is in your foods, like what is in your 341 00:23:15,620 --> 00:23:18,000 drinks, look at your ingredient labels. 342 00:23:18,040 --> 00:23:21,980 I strongly encourage you do that, I strongly encourage that you do that. 343 00:23:22,340 --> 00:23:26,580 And even if your foods and drinks are pretty healthy, you might still be 344 00:23:26,580 --> 00:23:29,960 buying certain things that aren't that healthy and you don't even know it. 345 00:23:30,499 --> 00:23:33,960 So even just before you buy some foods at the grocery store, 346 00:23:34,200 --> 00:23:35,570 this is a huge power move, 347 00:23:36,830 --> 00:23:37,820 be selective. 348 00:23:38,300 --> 00:23:41,520 Don't just buy what you first see on the shelves because that's 349 00:23:41,520 --> 00:23:43,270 usually what they want you to buy. 350 00:23:43,300 --> 00:23:46,860 That's usually the most unhealthiest things that you 351 00:23:46,860 --> 00:23:49,200 could ever consume, ever buy. 352 00:23:49,419 --> 00:23:51,479 And it's a double negative, think of it like that. 353 00:23:51,874 --> 00:23:54,674 Yes, it might be cheaper, but you're still paying money for something 354 00:23:54,674 --> 00:23:55,774 that's going to poison you. 355 00:23:55,774 --> 00:23:58,794 And then in the long run, you're actually going to pay more money, 356 00:23:58,794 --> 00:24:02,244 especially if you're met in a hospital room at some point. 357 00:24:02,664 --> 00:24:06,804 So making sure that you're more selective and more particular 358 00:24:06,845 --> 00:24:10,254 about what you're buying, so that way you'll actually save money. 359 00:24:10,515 --> 00:24:14,725 Cause you might spend a bit more to, you know, get more quality, healthy foods 360 00:24:14,725 --> 00:24:20,175 and, uh, drinks and things that you can consume, but in the long run, you're 361 00:24:20,185 --> 00:24:22,385 very unlikely to be in the hospital then. 362 00:24:22,705 --> 00:24:26,375 And your life's going to be a lot better and a lot more quality. 363 00:24:27,010 --> 00:24:30,150 And then from there, you're going to spend a lot less money in the long run, 364 00:24:30,350 --> 00:24:31,990 and you're going to feel a lot better. 365 00:24:32,620 --> 00:24:37,220 And I love this quote too, I forget who said it, but it's something along 366 00:24:37,220 --> 00:24:40,980 the lines of, Take care of your body because you live in it every day. 367 00:24:41,200 --> 00:24:43,659 So literally you live with yourself every day. 368 00:24:43,670 --> 00:24:47,619 You live in that body of yours every single day so take care of it. 369 00:24:50,549 --> 00:24:50,879 Ed Watters: Yeah. 370 00:24:51,289 --> 00:24:59,294 So, so how do we add exercise into this overall plan? 371 00:25:00,145 --> 00:25:05,654 Especially, you know, I'm, I'm older now and, you know, my activity is 372 00:25:05,654 --> 00:25:12,434 starting to slow down immensely, but I realize I still need to be active 373 00:25:12,585 --> 00:25:15,534 to keep my overall performance going. 374 00:25:16,144 --> 00:25:23,094 So what amount of exercise should we actually achieve in a day? 375 00:25:24,945 --> 00:25:25,325 Roman Fischer: Yeah. 376 00:25:25,585 --> 00:25:26,785 Hey, that's a great question. 377 00:25:27,065 --> 00:25:31,475 I would recommend, especially for people out there listening that are beginners, I 378 00:25:31,475 --> 00:25:36,424 would recommend that you start, especially if you're just starting out, begin with 379 00:25:36,425 --> 00:25:41,285 just three days a week, even two days a week, just to get yourself going. 380 00:25:41,465 --> 00:25:46,755 So even two to three days a week, just to start with, you know, time at the gym. 381 00:25:46,845 --> 00:25:52,440 Or even if you don't have a gym, maybe you don't have gym access, maybe 382 00:25:52,440 --> 00:25:55,810 you don't like the gym, and if those are the cases, that's totally fine. 383 00:25:55,820 --> 00:25:59,460 I prefer the gym myself, but not everyone is a gym goer and 384 00:25:59,460 --> 00:26:00,730 that's totally understandable. 385 00:26:01,280 --> 00:26:04,179 So if you're one of those people, again, totally fine. 386 00:26:04,179 --> 00:26:06,929 I would recommend that you do at home workouts. 387 00:26:07,389 --> 00:26:10,570 And honestly, those are the easiest, quickest, most efficient 388 00:26:10,570 --> 00:26:11,960 ones that you could do anyway. 389 00:26:12,430 --> 00:26:16,020 Because you can literally work out from the comfort of your very own home. 390 00:26:16,450 --> 00:26:19,180 So I recommend that you do have some equipment, 391 00:26:19,310 --> 00:26:19,940 ideally. 392 00:26:19,940 --> 00:26:23,090 If not, you can still start with calisthenics, and that's 393 00:26:23,100 --> 00:26:24,589 still sufficient enough. 394 00:26:24,859 --> 00:26:28,179 You got to be a little bit more creative, but you can still get the job done. 395 00:26:28,530 --> 00:26:32,670 And you can still get a pretty good, solid, effective workout in a fairly good 396 00:26:32,670 --> 00:26:34,970 amount of time, just to be totally honest. 397 00:26:35,290 --> 00:26:39,330 So I would recommend that you do start two to three times a week. 398 00:26:39,400 --> 00:26:43,759 I would still recommend more so three times a week, even if you are 399 00:26:43,760 --> 00:26:47,829 beginning, because that gives your body a good amount throughout the week. 400 00:26:47,830 --> 00:26:52,000 And it's not too much, but it's not too, too little, especially 401 00:26:52,000 --> 00:26:52,920 when you're starting out. 402 00:26:53,415 --> 00:26:56,905 Because I will say this, I don't want anyone that is starting their 403 00:26:56,905 --> 00:27:00,854 fitness journey to go from not working out at all to literally 404 00:27:00,854 --> 00:27:03,725 working out five, six times a week. 405 00:27:04,155 --> 00:27:09,514 I mean, you could do that, but it's not very realistic for most people. 406 00:27:09,875 --> 00:27:14,320 I mean, life can get pretty busy anyway, but also, a lot of people, if you're 407 00:27:14,320 --> 00:27:18,510 not used to something, it's going to be hard to stick to something from going 408 00:27:18,510 --> 00:27:20,980 from zero to six or five days a week. 409 00:27:21,319 --> 00:27:25,659 So literally, just like you can't go from zero to a million dollars overnight. 410 00:27:25,850 --> 00:27:30,759 You can't, you can't really expect to not work out at all, like zero, to 411 00:27:30,770 --> 00:27:32,550 literally five to six times a week. 412 00:27:33,249 --> 00:27:35,790 I mean, you could, but most people are not going to really 413 00:27:36,090 --> 00:27:37,610 commit to that realistically. 414 00:27:37,899 --> 00:27:41,149 So with that, I would say three times a week, I would advocate 415 00:27:41,520 --> 00:27:43,790 doing full body exercises to you. 416 00:27:44,340 --> 00:27:48,830 That way you're actually maintaining and targeting each part of your 417 00:27:48,830 --> 00:27:51,259 body throughout that workout. 418 00:27:51,600 --> 00:27:54,220 And you're doing that at least three times a week. 419 00:27:54,880 --> 00:27:58,600 And so when you're doing that, you're targeting all parts of your body. 420 00:27:58,820 --> 00:28:02,110 So that way you're not having to do four or five times a week. 421 00:28:02,480 --> 00:28:06,920 And you can still split up those, um, you know, body parts enough, 422 00:28:06,950 --> 00:28:08,690 but still have them in one workout. 423 00:28:09,389 --> 00:28:13,129 And then just doing that three times a week from your own home, pushups, 424 00:28:13,260 --> 00:28:15,889 sit ups, pull ups, get a pull up bar 425 00:28:15,889 --> 00:28:19,679 if you need to, uh, you could also do literally towel rolls. 426 00:28:19,699 --> 00:28:23,955 You could literally get a towel from your house that's long enough and that's 427 00:28:23,965 --> 00:28:28,004 taught enough and you could put it on top of your door, close the door, have 428 00:28:28,004 --> 00:28:32,715 the, you know, edges of the towel, and then just literally pull yourself up. 429 00:28:33,284 --> 00:28:38,284 And that's something I did when I was gone overseas in Japan, when 430 00:28:38,284 --> 00:28:39,854 I was literally just on vacation. 431 00:28:40,304 --> 00:28:43,695 I could have went to a gym, but we didn't have a lot of, you know, 432 00:28:43,695 --> 00:28:45,455 time just to keep going to gyms. 433 00:28:45,485 --> 00:28:47,485 We were always seeing the next thing. 434 00:28:47,485 --> 00:28:52,215 So I literally just made time and I worked out from my own Airbnb. 435 00:28:52,935 --> 00:28:56,395 But that's, those are things I recommend, just work out three times 436 00:28:56,395 --> 00:28:59,335 a week, do full body calisthenics. 437 00:28:59,595 --> 00:29:02,605 If you have resistance bands, that's also great to you. 438 00:29:03,194 --> 00:29:06,074 And if you have weights, I would recommend starting light with your 439 00:29:06,074 --> 00:29:08,234 weight and then working your way up. 440 00:29:08,435 --> 00:29:11,435 You don't want to start too heavy, especially if you're a beginner. 441 00:29:14,415 --> 00:29:20,430 Ed Watters: So do you ever incorporate isometrics into your day? 442 00:29:21,070 --> 00:29:26,770 Uh, because when you're sitting around, you know, even like what we're doing 443 00:29:26,770 --> 00:29:32,480 right here, you can actually work your muscles through isometrics and help 444 00:29:32,669 --> 00:29:35,419 maintain that overall performance level. 445 00:29:36,339 --> 00:29:36,719 Roman Fischer: Yeah. 446 00:29:37,229 --> 00:29:37,479 Yeah. 447 00:29:37,479 --> 00:29:41,439 I don't do a lot of those, but you could also incorporate that for sure. 448 00:29:41,760 --> 00:29:43,330 That would also be very helpful. 449 00:29:43,870 --> 00:29:47,840 I would also advocate if you're going to do certain things like cardio, 450 00:29:48,129 --> 00:29:52,165 that you do, do the cardio if you're trying to lose weight to burn some 451 00:29:52,165 --> 00:29:55,865 extra calories, but I would recommend you keep that more to a minimum. 452 00:29:56,105 --> 00:29:58,205 Focus more so on strength training. 453 00:29:58,660 --> 00:30:02,240 Always focus more on strength training over cardio, whether you're 454 00:30:02,560 --> 00:30:04,650 gaining muscle or burning fat. 455 00:30:05,050 --> 00:30:07,460 Because one of those things that a lot of people do when they're trying to 456 00:30:07,470 --> 00:30:10,879 lose weight, and they're just trying to lose that fat, they'll literally 457 00:30:10,880 --> 00:30:13,430 go all in and all out on that cardio. 458 00:30:13,800 --> 00:30:17,689 And cardio can help burn calories, can help lose some weight, and even burn 459 00:30:17,690 --> 00:30:22,520 some fat, but realistically, you're going to become more skinny fat doing that. 460 00:30:22,600 --> 00:30:24,970 Because you're not going to have any muscle that's really built 461 00:30:25,000 --> 00:30:27,550 off of that and you're just going to lose some of the weight. 462 00:30:27,890 --> 00:30:31,610 But lose a lot of muscle if you're only doing a lot of cardio. 463 00:30:31,960 --> 00:30:34,130 So cardio is fine in moderation. 464 00:30:34,805 --> 00:30:39,545 But keep your muscle, um, growth more of a focus. 465 00:30:39,925 --> 00:30:42,195 And you don't have to gain a lot of muscle, you know, when 466 00:30:42,195 --> 00:30:43,205 you do strength training. 467 00:30:43,465 --> 00:30:46,365 But just gaining some of that muscle during your strength training, 468 00:30:46,755 --> 00:30:49,625 even when you're in a deficit, can build a little bit of muscle, 469 00:30:49,625 --> 00:30:51,685 which will actually burn fat. 470 00:30:51,925 --> 00:30:54,745 Because muscle can help speed your metabolism to burn fat. 471 00:30:55,005 --> 00:30:57,975 So it'll actually work in your favor when you focus more 472 00:30:57,975 --> 00:30:59,195 on strength training anyway. 473 00:30:59,810 --> 00:31:03,230 And you'll burn more calories at rest that way compared to cardio. 474 00:31:06,080 --> 00:31:12,229 Ed Watters: So do you, do you concentrate on strength one day and cardio the next? 475 00:31:12,229 --> 00:31:12,699 And, 476 00:31:14,190 --> 00:31:14,520 Roman Fischer: Yeah. 477 00:31:14,530 --> 00:31:15,659 Hey, that's a good question. 478 00:31:15,690 --> 00:31:20,050 A lot of people, when they're trying to do both, they wonder, should I 479 00:31:20,060 --> 00:31:21,699 do them, you know, on the same day? 480 00:31:21,699 --> 00:31:22,810 Should I split them up? 481 00:31:23,310 --> 00:31:28,170 And so I'm going to say this, I would most recommend you either do have a 482 00:31:28,170 --> 00:31:32,600 day dedicated to weights, uh, or just strength training of some sort, or 483 00:31:32,600 --> 00:31:37,510 calisthenics, and then have a day, you know, fully dedicated to cardio. 484 00:31:38,000 --> 00:31:42,980 Um, I would recommend you do that, uh, do space them out, or if you're going to have 485 00:31:42,980 --> 00:31:47,019 them on the same day, have your strength training first, then your cardio after. 486 00:31:47,379 --> 00:31:50,820 But I would ideally wait at least seven to eight hours. 487 00:31:51,135 --> 00:31:53,885 That way it gives your body enough time to recover from that 488 00:31:53,885 --> 00:31:55,235 weightlifting and strength training. 489 00:31:55,535 --> 00:32:00,064 To then you can actually have more of a, you know, um, solid time with 490 00:32:00,064 --> 00:32:03,725 your cardio to burn more calories, have more endurance that you can 491 00:32:03,725 --> 00:32:07,245 actually get out of and actually a better cardio session altogether. 492 00:32:07,575 --> 00:32:10,695 And it won't interfere with your strength gains, any muscle gains that 493 00:32:10,695 --> 00:32:14,540 you might want to get earlier on to you with your strength training session. 494 00:32:16,410 --> 00:32:16,600 Ed Watters: Yeah. 495 00:32:16,600 --> 00:32:20,450 A lot of people forget about that healing time for the muscle after 496 00:32:20,450 --> 00:32:26,060 that intense workout and that's important for people to realize. 497 00:32:27,419 --> 00:32:33,140 So is there anything else that we should understand about our 498 00:32:33,200 --> 00:32:37,090 diet or our overall fitness? 499 00:32:38,840 --> 00:32:39,280 Roman Fischer: Yeah. 500 00:32:40,640 --> 00:32:41,760 Yeah, 100%. 501 00:32:41,800 --> 00:32:46,420 I would also prioritize, this is important, a lot of people don't really 502 00:32:46,420 --> 00:32:48,210 pay attention to this part as much. 503 00:32:48,220 --> 00:32:51,659 Maybe when they're gaining muscle, they'll focus more on protein, and 504 00:32:51,659 --> 00:32:54,829 that's great, but they don't usually focus on protein when it comes to 505 00:32:54,830 --> 00:32:56,359 actually losing weight as much. 506 00:32:56,629 --> 00:32:58,369 They just think, Okay, I'll just eat less. 507 00:32:59,215 --> 00:33:00,975 And that's part of it. 508 00:33:01,035 --> 00:33:03,295 I mean, yes, you do got to eat a little less or at least 509 00:33:03,305 --> 00:33:05,205 be in a deficit in some way. 510 00:33:05,425 --> 00:33:09,355 Whether you're just lowering your calories to do that or increasing your 511 00:33:09,355 --> 00:33:11,605 activity level or a combination thereof. 512 00:33:11,684 --> 00:33:16,435 Either one can be fine, but when they're trying to lose weight, they don't focus 513 00:33:16,435 --> 00:33:20,844 on having enough protein to maintain that muscle that they actually had 514 00:33:21,285 --> 00:33:24,255 and that they may have built when they were bulking or trying to gain. 515 00:33:24,715 --> 00:33:29,035 So if you're trying to lose weight, cut fat, burn fat, things like that, 516 00:33:29,505 --> 00:33:31,805 keep your protein intake high still. 517 00:33:32,025 --> 00:33:35,335 So no matter if you're trying to gain muscle, if that's your main objective, 518 00:33:35,695 --> 00:33:39,270 or if you're trying to mainly burn fat, no matter which objective you're 519 00:33:39,280 --> 00:33:43,990 following, mainly, you always want to have your protein at the highest you can. 520 00:33:44,250 --> 00:33:47,490 I mean, I'm not saying you should eat 300 grams of protein. 521 00:33:47,570 --> 00:33:51,250 I'm just saying have at least close to, if not one gram per 522 00:33:51,250 --> 00:33:52,149 pound of your body weight. 523 00:33:52,400 --> 00:33:57,775 Now, you don't have to have a whole gram per se, it's, that is not fully, you 524 00:33:57,775 --> 00:34:00,705 know, necessary or, or required here. 525 00:34:00,815 --> 00:34:02,425 That is not fully required here. 526 00:34:02,835 --> 00:34:05,895 I would only say one gram per pound of your body weight 527 00:34:06,395 --> 00:34:10,635 if you are super active and you're, if you're lifting super heavy. 528 00:34:11,135 --> 00:34:14,855 But if you're not too active, I would recommend 0. 529 00:34:14,915 --> 00:34:17,345 8 grams per pound of your body weight of protein. 530 00:34:17,835 --> 00:34:21,215 So if you're lifting heavier and lifting more weights, 531 00:34:21,434 --> 00:34:22,965 then I would suggest one gram. 532 00:34:23,384 --> 00:34:25,685 And what's nice about that too, it keeps it simple, it 533 00:34:25,685 --> 00:34:27,075 keeps it very straightforward. 534 00:34:27,445 --> 00:34:30,700 Because if you're 170 pounds, that's pretty easy. 535 00:34:30,700 --> 00:34:34,510 Okay, I get 170 grams of protein that I need to consume then. 536 00:34:35,220 --> 00:34:41,010 So keeping that simple, keeping that to your goal is also very crucial. 537 00:34:41,050 --> 00:34:44,889 Whether you're burning fat, gaining muscle, keep that protein high. 538 00:34:45,460 --> 00:34:48,720 And then also, I would advocate you drink at least eight to ten 539 00:34:48,740 --> 00:34:51,040 cups of water a day at least. 540 00:34:51,060 --> 00:34:54,780 And if you're very active, I would honestly up it to a gallon. 541 00:34:57,210 --> 00:34:57,910 Ed Watters: Interesting. 542 00:34:58,160 --> 00:35:00,720 So does it matter what type of protein? 543 00:35:00,770 --> 00:35:04,529 Because I hear a lot of confusion out there about meat 544 00:35:04,560 --> 00:35:06,510 protein, vegetable protein. 545 00:35:06,930 --> 00:35:12,900 And you know, I use pea protein myself, plus I supplement with a little 546 00:35:12,900 --> 00:35:15,850 bit of fish for that meat protein. 547 00:35:16,679 --> 00:35:18,790 What's your take on that? 548 00:35:19,680 --> 00:35:20,140 Roman Fischer: Yeah. 549 00:35:20,200 --> 00:35:25,429 My whole take on the protein aspect of things is as long as you're hitting 550 00:35:25,429 --> 00:35:29,620 your protein target and it's clean protein, then that should be fine. 551 00:35:30,010 --> 00:35:33,360 As long as it fits your macros and it fits your calories that you need 552 00:35:33,410 --> 00:35:37,930 and hits your protein target for your macros, then that's totally fine. 553 00:35:37,980 --> 00:35:40,920 But make sure, again, that it is clean protein. 554 00:35:41,370 --> 00:35:44,470 Uh, it doesn't have to be only white meat or fish. 555 00:35:44,650 --> 00:35:48,029 I would advocate doing more of that, but if you're going to have 556 00:35:48,029 --> 00:35:50,060 red meat, make sure it's grass fed. 557 00:35:50,510 --> 00:35:54,089 And even then I would still have that grass fed red meat only 558 00:35:54,090 --> 00:35:55,469 a few times out of the week. 559 00:35:56,030 --> 00:35:59,760 But protein powder is fine too, but make sure it has no added sugar 560 00:35:59,760 --> 00:36:01,680 or very, very little added sugar. 561 00:36:02,100 --> 00:36:06,690 And make sure that you only had maybe a couple servings of that because too much 562 00:36:06,710 --> 00:36:08,570 of that too, you can have a lot of sodium. 563 00:36:09,010 --> 00:36:12,870 So making sure you're getting more of your proteins from literally 564 00:36:12,870 --> 00:36:18,139 just fish, uh, you could have eggs, chicken, things like that. 565 00:36:18,210 --> 00:36:22,180 Grass fed meat, again, three to four times a week, it's totally fine to you. 566 00:36:23,060 --> 00:36:23,460 Ed Watters: Yeah. 567 00:36:24,360 --> 00:36:29,260 So I, I recently cut basically all red meat out of my diet and 568 00:36:29,260 --> 00:36:31,300 I replaced it with black bean. 569 00:36:31,920 --> 00:36:33,540 What's your thought on that? 570 00:36:33,910 --> 00:36:35,979 Roman Fischer: I'd say that's, hey, as long as you're getting 571 00:36:35,979 --> 00:36:37,570 your protein in, that's fine. 572 00:36:37,860 --> 00:36:42,620 Um, I will say though, if you do like red meat, not to say you can't have it. 573 00:36:42,630 --> 00:36:47,360 So I would just recommend when you do have red meat, only grass fed red meat 574 00:36:47,410 --> 00:36:48,780 because you don't want those hormones, 575 00:36:49,090 --> 00:36:51,100 you don't want those antibiotics. 576 00:36:51,130 --> 00:36:53,420 So I got to say that a hundred percent. 577 00:36:53,850 --> 00:36:58,570 But in that still, I would recommend you only have three to four times or three to 578 00:36:58,570 --> 00:37:00,740 four servings of that in a week, still. 579 00:37:01,095 --> 00:37:04,005 Because too much of anything's not good for you. 580 00:37:04,565 --> 00:37:07,535 And also that saturated fat, you don't want to have too much 581 00:37:07,535 --> 00:37:09,795 saturated fat in your diet anyway. 582 00:37:12,065 --> 00:37:12,495 Ed Watters: Yeah. 583 00:37:12,975 --> 00:37:17,885 Yeah, we're, we're getting a lot of good advice here today with you, Roman. 584 00:37:18,225 --> 00:37:21,534 And, and that's very beneficial in many ways. 585 00:37:21,884 --> 00:37:27,114 So tell us about how people work with you and tell us about your 586 00:37:27,114 --> 00:37:29,475 services that you provide for people. 587 00:37:30,870 --> 00:37:31,450 Roman Fischer: Definitely. 588 00:37:32,120 --> 00:37:36,840 So yeah, I help people burn fat, gain muscle, strength, flexibility, 589 00:37:36,910 --> 00:37:41,379 improve their focus, sleep, and also their overall mindset. 590 00:37:41,790 --> 00:37:44,539 So if you want to find out more about me and what I do and all the 591 00:37:44,559 --> 00:37:48,309 clients and testimonials that I have on my website, you can literally 592 00:37:48,329 --> 00:37:52,060 find me at romanfischerofficial.com, you can see more of that. 593 00:37:52,060 --> 00:37:55,900 And also, if you have any fitness goals that you personally need help with, 594 00:37:56,220 --> 00:37:59,610 you can also connect with me one on one on there and we can get started. 595 00:38:01,530 --> 00:38:02,620 Ed Watters: All right, Roman. 596 00:38:02,950 --> 00:38:09,490 Well, I want to say thank you for being part of the Dead America Podcast today. 597 00:38:09,519 --> 00:38:14,849 It's been fantastic talking with you, you are loaded with 598 00:38:14,850 --> 00:38:17,120 information that people really need. 599 00:38:17,929 --> 00:38:23,550 So it's been a delight speaking with you, thank you for sharing here today. 600 00:38:23,930 --> 00:38:24,200 Roman Fischer: Thank you. 601 00:38:24,200 --> 00:38:25,530 Likewise, likewise. 602 00:38:28,680 --> 00:38:30,370 Ed Watters: Thank you for joining us today. 603 00:38:31,010 --> 00:38:37,270 If you found this podcast enlightening, entertaining, educational in any way, 604 00:38:38,040 --> 00:38:44,410 please share, like, subscribe, and join us right back here next week for another 605 00:38:44,430 --> 00:38:47,740 great episode of the Dead America Podcast. 606 00:38:48,120 --> 00:38:53,489 I'm Ed Watters, your host, enjoy your afternoon wherever you might be.