TOPS Bunker: The Original Prepper Survivalist Podcast

200 ZOMBIE-LAND Fitness Progam for Prepper Survivalists with Joe Burger

• Keith Otworth & Rhonda Triggs • Season 7 • Episode 200

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Tonight, we’re talking with Special Guest and long-time bunker member Joe Burger, from Florida, about physical fitness and the importance of getting into better shape as a Prepper Survivalist. Joe will hopefully become a regular guest on TOPS Bunker as our personal trainer of sorts, to coach us into shape as part of our preparedness training. He’s with us tonight to break down what real functional fitness looks like, why your health is your greatest asset as a Prepper, and how to build a body that can outrun zombies, fight off marauders, and rebuild our civilization, if it comes to that.

Now I’ll admit, I’m not in the best shape right now, not even close, so I’m kind of looking forward to getting some insights and advice from Joe about fitness and health that I can start implementing right way.

Joe’s message is simple… Your body IS your most important Prep.

It’s about resilience and perseverance, and that starts with you. Not your gear, not your gadgets… you. The way you train. The way you eat. The way you move, rest, recover, and repeat.

You don’t have to be a Navy SEAL. You don’t have to run ultramarathons. But you do have to be honest with yourself.

Can you carry your own weight? Can you move when it matters? Can you take care of yourself and the people you love when there's no help coming?

Every push-up, every healthy meal, every drop of sweat… it all stacks up. And the best part? You don’t need permission. You don’t need a perfect plan.

You just need to start moving.

Keep in mind… We don’t have to be in great shape… just better shape. As Preppers, let’s see if we can’t figure this thing out together so, Let’s get to it.

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Music: The Talbott Brothers "The Comng Days"

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Cool. So gentlemen, what is going on What are we going to talk about, man?

00:33.00
Jeremy
yeah I heard the subject today is fitness and survival and how it impacts preparedness.

00:43.37
Keith
Absolutely. Yeah. And I don't want to say, I don't want to call him out as Joe being our expert, but he is today's expert. So there you go.

00:52.23
Joe.B
That I am.

00:54.00
Keith
Yeah.

00:54.43
Joe.B
At least on paper, I am. ah Jeremy's got me got me by experience by probably 30 years, but on paper.

00:56.95
Jeremy
Oh,

01:01.89
Jeremy
wow, dude.

01:04.57
Jeremy
Yeah, that briefs well. Yeah.

01:06.62
Keith
Well, the internet's definition, I've got sitting here in front of me says survival fitness refers to the physical and mental conditioning necessary to thrive in challenging and dangerous situations, emphasizing skills like strength, endurance, agility, and resilience crucial for navigating survival scenarios.

01:25.53
Keith
I'm assuming that your physical fitness work that you're doing, Joe, is geared towards survival and and you know that sort of boot camp type stuff.

01:35.71
Joe.B
Uh, yeah, I've, um, I've lost a lot of weight recently and I've been kind of focusing more on the, uh, functionality of like the functional fitness more.

01:42.59
Keith
Nutrition. no

01:46.62
Joe.B
So, uh, just looking good in the gym, you know, you see the guys go to the gym, they're always, you know, big muscles, big packs, but they only work on machines.

01:53.82
Keith
yeah

01:56.16
Joe.B
You know, can you, can you pick up a 80 pound rock and walk it from one end of your yard to the other? they They probably can't.

02:03.79
Keith
Right, right.

02:04.60
Joe.B
I sure can. It's different set of muscles.

02:07.32
Keith
Right. Exactly. Can you pick it?

02:09.53
Jeremy
Mm-hmm.

02:09.88
Keith
Can you pick up your buddy who's 200 pounds and carry them a mile to to safety? I mean, you know what I'm saying?

02:15.18
Joe.B
Yeah, that's ah uneven weight.

02:16.02
Keith
It's, I know I couldn't.

02:17.32
Joe.B
You know, it's not, yeah, it's not an even bar. You know, you got 100 pounds on this side, 100 pounds on that side, nice and balanced. Your buddy may be top heavy. He could be, he could have really big thighs and a big butt. And, you know, he's low he's bottom heavy.

02:31.70
Keith
I'm not even sure I can carry a hundred pound barbell, you know, a mile. Yeah. strapped to my shoulders. I mean, you know,

02:39.46
Joe.B
Right. Yeah, you just gotta start small. But it's the uneven ah uneven weights is the basis of functionality.

02:45.43
Keith
well, I know, I know Jeremy has, he's been pushing and pushing for, since we started doing this about, he's always talking about physical fitness, physical fitness, physical fitness.

02:57.26
Keith
He's probably the most physical fit before you can, I don't know how physical fit you are, Joe, but of the three of us for sure, no doubt about it.

03:02.06
Joe.B
Oh, no. I got a beer guy. He's definitely but better than me in that.

03:06.57
Jeremy
Oh, I, dude, I will just tell you that I am, um,

03:06.80
Joe.B
Yeah.

03:10.89
Jeremy
I'm one of those guys that is an in shape fat guy. That's what I'll tell you. Yeah.

03:16.80
Joe.B
All right.

03:17.77
Keith
You don't look fat to me. i'm I'm fat, but I'm very strong, but I'm still fat. And anybody, even talk to my doctor, they're going to tell you, shut up, you're Yeah, you know so

03:25.53
Jeremy
yeah I mean, I'm i'm not going lie. i got a belly. I mean, it's just, it's, it's, it's hiding my, you know, elaborate six pack. I keep my six pack underneath my keg. um No, it's um ah functional fitness is like,

03:42.69
Jeremy
it's one of the most underrated, um, but most necessary forms of fitness that there is. It's a lot of, you know, I like to lift, you know, we have a gym in our garage. I like to lift heavy things and I like to do that kind of stuff. And that's fun. That's got, you know, I like to have big arms.

04:00.04
Jeremy
I like to have big legs, you know, and I got an older, I lost my butt. However, um being able to throw on a significant amount of weight, and walk a significant distance and, or, you know, like you said, pick up your buddy is, is extremely important, you know, because if you got to leave, what are you going to do Like, you're going walk a mile, take a deep breath, wait about an hour, a mile. You're going be there all damn day, man.

04:26.14
Jeremy
So you got to get to the point where you can put a bunch of weight on your back, pick up a ah gun and, you know, go to the sound of a gunfight. That's kind of how I've always operated, but yeah.

04:39.19
Jeremy
You know, that's a lot of military thinking as well.

04:42.03
Keith
Yeah, but but if ah if you go to the extent of a full-on bug out, okay, which is a worst-case scenario and will most definitely not happen, but, I mean, it could. And it could happen for a temporary amount of time.

04:56.15
Keith
You're going to be carry carrying basically your house with you.

05:00.20
Jeremy
so Yeah.

05:00.48
Keith
It's going to be in your backpack and and strapped to your sides and your belly and your legs, but you're going to be carrying so much stuff, it's going to feel like you're carrying your house.

05:08.20
Jeremy
Yeah.

05:08.29
Keith
everything you Everything you need is going with you. Might as well be a 200-pound person while you know on your shoulder.

05:14.23
Jeremy
I can tell you right now. So before I retired, when I was still on jump status, I was right around about 165 pounds with combat equipment, exiting an aircraft.

05:26.31
Jeremy
I was about two 50, probably about two 60.

05:28.20
Keith
what What are they required to... So what are, let's say de generally, what are military, what are soldiers required to carry like what? 60, 70, 80 pounds? What's the, oh, it's not a set thing.

05:38.92
Jeremy
it's it's not ah It's not a set weight. It's like if you go in yourre if you go to a place or you deploy or whatever, you're going to get a packing list.

05:42.73
Keith
Okay. Okay.

05:49.52
Jeremy
And it's, you know, here's what you have to have. Anything else to include special equipment, ah to include ammunition. that So they all what they tell you you have to have, that's generally not a huge amount of stuff.

06:01.66
Keith
Right.

06:04.83
Keith
So your, your, your general loadout items, what are you talking?

06:05.01
Jeremy
It's the other thing.

06:08.89
Jeremy
Well, I mean, so, yeah.

06:08.89
Keith
50, 60 pounds? I mean, ammo's heavy, man.

06:12.02
Jeremy
So for a basic ah basic rifleman um issue is seven magazines, 5.56.

06:17.21
Joe.B
Bye.

06:17.54
Jeremy
five five six So that's 30 rounds each times seven, ah plus your m four which has whatever accoutrement you have on top of it. um You know, and it also depends on your weapon system.

06:30.42
Jeremy
If you, like, um I can remember at one time I was actually issued an M14 with an ACOG. So those magazines weighed a whole lot more. ah The you know normal m four with a red dot, I mean, what it, like 11, 12 pounds?

06:44.48
Jeremy
So you got a rifle, you got seven magazines minimum, minimum. And then you if you're a machine gunner, you have hundreds upon hundreds of rounds. so But it's this it's the it's not just necessarily what you have on your body. you know You've also got a helmet on, and you have might have night vision on top of that, which adds to the weight.

07:04.91
Jeremy
You have your assault pack if you're on a mission, which is packed for three days, which is a little bit of food, a whole lot of water and a whole lot of ammo and a whole lot of medical. So, you know, it's just like.

07:17.31
Keith
So you would equate this to, ah let's say, a person going camping. And you're not car camping. Your your your parking lot is ah is a mile away from your camp spot. You've got to carry everything in. Now, obviously, most of us, including me, are going to make multiple trips.

07:32.20
Keith
But let's say you're you're the brave soul that has to go in one shot.

07:32.36
Jeremy
Hmm.

07:35.72
Keith
You're you're that person. it's It's the same thing. you you can't sit here and go, well, which I'm not military. This is not a military situation. No, but but we're using the military part of it because you guys are military.

07:46.74
Keith
And number two, you've done it. And it's happening right now all over the world. People are in the military carrying these types of things.

07:50.62
Jeremy
yeah

07:53.47
Keith
So you might as well go ahead and use that as some sort of frame of reference.

07:57.01
Jeremy
well

07:57.09
Keith
yeah If you ask me.

07:58.73
Jeremy
My largest bug out bag, which is a medium size old school Alice pack. It's a rucksack with a frame ah that without water right now weighs 53 pounds, which is for me, that's not, that's not a huge, that's, that's everything, but no water.

08:12.41
Keith
Wow. Is that load out? Is that loaded?

08:20.06
Keith
Okay.

08:20.20
Jeremy
So you got to add water on top of that.

08:20.42
Keith
Gotcha. Gotcha.

08:21.76
Jeremy
So plus water, I mean, probably it's going to be 65 to 67 pounds, which is, i mean

08:26.96
Keith
That's a good amount of weight.

08:28.51
Jeremy
It's a good amount of weight, but it's not, I don't know if I would say out of the norm. I mean, for me at least.

08:35.35
Keith
It's out of the norm for pretty much everybody listening, including me.

08:38.07
Jeremy
Well, maybe. Okay.

08:39.71
Joe.B
I mean, mine's sitting at about 40 pounds without water, without water.

08:42.44
Jeremy
Yeah. Yeah.

08:45.59
Keith
Yeah. And if I want to carry...

08:45.81
Jeremy
And that's with, no, that's with food and ammo and, ah you know, specialized equipment that I personally loaded in there.

08:46.13
Joe.B
ah

08:54.88
Joe.B
Oh yeah.

08:55.01
Jeremy
And you know, what you got the,

08:55.67
Joe.B
Mine's not, mine doesn't include ammo. Mine's just basic on your back.

08:58.93
Jeremy
Oh yeah.

08:59.04
Joe.B
I got to go. That's not counting ammo or plates or water or anything like that.

09:00.26
Jeremy
Right.

09:04.52
Joe.B
It's just like shelter, food, uh,

09:04.82
Jeremy
Yeah.

09:07.76
Jeremy
Yeah.

09:08.43
Joe.B
ah stuff like that. It's only like 40 pounds.

09:11.26
Jeremy
Yeah. Well, and the the thing, the reason I bring that up in that and that in lifting, you know, A lot of push-pull exercise is great, but a lot of the stuff that you do around your home, homestead, you know, maintenance around the house, those are all important exercises as well.

09:29.27
Jeremy
I mean, for instance, I mean, setting in pickets and i have a, I think my sledge is like, what?

09:29.45
Keith
Oh, yeah.

09:36.80
Jeremy
i think it's an 11 pounder or whatever it is. Just getting that stupid thing started as short as I am, man, like it may not seem like a lot to have to hoist an 11 pound sledge.

09:49.94
Jeremy
But, you know, if you're a short, fat guy with long monkey arms and you're trying to, you know, get a picket started, It's kind of a pain in the ass, but you have to you've you've got to be able to build those muscles required.

10:02.93
Jeremy
And when you start thinking about what that equates to, what if you got to bust into a house and pull somebody out of a fire?

10:05.98
Joe.B
Thank you.

10:08.59
Jeremy
You know, what if you, you know, there's there's a million different things that you could equate your everyday stuff that you do around the house to, you know, ah occupational fitness, if if that's a right word.

10:20.89
Keith
Well, look, I'm doing it right now. i i am homesteading right now.

10:23.71
Jeremy
Yeah.

10:25.32
Keith
and And I'm telling you, every single thing you do is work. Every bit of it, man. I mean, just just walking across the the ah you know the front yard with all of your tools is work.

10:36.63
Keith
Climbing up ladders is work. Building fences, digging holes.

10:38.65
Jeremy
Yeah.

10:39.60
Keith
Try digging holes all day. you're You're done. By dinner time, you're done. You're not sitting down and eating dinner. You're going to sleep. you know, especially at my age, I'm saying maybe it's not somebody Joe's age, but when you're 56 years old, not in very good shape, you know, it's, it's rough.

10:56.48
Keith
It's rough being on on a tractor, you know when you're bouncing up and down all day long and your back and your legs, when you're 56 years old, it's not, it ain't no the old man's game, you know, picking up an 80 pound, uh, uh, uh, beehive is not easy.

11:05.21
Jeremy
Yeah. Wait.

11:10.88
Jeremy
Joe, did you say I was 30 years your senior? um

11:15.15
Joe.B
Yeah.

11:15.75
Jeremy
but Wait.

11:16.59
Keith
Yeah, no, he's he's yeah he's a young guy. You're what, 25, 28?

11:19.45
Jeremy
How old are you?

11:20.60
Joe.B
I'm 28. 28?

11:21.67
Keith
Yeah, 28.

11:21.78
Joe.B
Okay,

11:22.51
Keith
He's a young guy.

11:22.81
Jeremy
oh Jesus, dude. I'm 20 years older than you.

11:25.61
Keith
No, i'm so I'm very, very glad you get 20.

11:26.33
Joe.B
okay so you're 20 years my senior. Oh, hold on. I added in military years, you know. i know the military ages you guys faster, so I added in the...

11:32.10
Jeremy
Oh, yeah. Yeah, it does. ah Military age, I'm probably around 75 80. Yeah.

11:38.72
Keith
I thought that Jeremy was in his 50s, but he's actually in his 40s, only because yeah I know his...

11:39.29
Joe.B
Yeah.

11:45.16
Keith
I'm not gonna say it, but I know his his wife's age, and I just assumed they were around the same age. so Yeah.

11:49.31
Jeremy
Nah, man. i I picked an older one. Don't have to teach.

11:56.74
Keith
A lesson to all you young guys, Joe.

11:59.63
Joe.B
Hey, mine's four years older than me.

11:59.82
Jeremy
ah Yeah, but I mean, that's like senior to freshman in high school.

12:01.62
Keith
and There you go.

12:02.22
Joe.B
Oh, yeah.

12:03.07
Keith
There you go. No, but I'm i'm really, um I'm very happy that we have somebody Joe's age on and can be on more often because we you know we do have ah an audience that is

12:05.50
Jeremy
Come on.

12:06.04
Joe.B
Oh,

12:14.17
Keith
very wide range in ages.

12:16.38
Jeremy
Mm-hmm.

12:16.38
Keith
So a lot of lot of times younger folks aren't going they might not, you know, listen to us older people for too long when they're sitting there listening to a podcast like, oh crap, here you go. They're going into the old stuff again.

12:26.31
Joe.B
ah here we go.

12:26.63
Keith
they're they're They're talking about arthritis.

12:26.96
Joe.B
Back in my day. Back in my day.

12:28.35
Keith
They're talking about, yeah, back them out.

12:29.68
Jeremy
Yeah.

12:30.70
Keith
They're talking about their backs again, you know, whatever it is.

12:33.55
Jeremy
So Joe, go ahead.

12:33.78
Keith
But I mean, no, go ahead, go ahead.

12:35.96
Jeremy
I was just going to ask. So if you've got somebody who's kind of new to the preparedness world and, you know they realize or come to the realization that, you know, they're, you know, they're a little out of shape, you know, they could, they could do stuff a little bit better.

12:51.78
Jeremy
What are some of the basics that you could get someone started on?

12:55.71
Joe.B
ah So one of the first things I like to tell people, the easiest way to... get into better shape is just simply move more. know that's kind of like a, oh, well, duh, right?

13:08.10
Joe.B
But no, seriously, like if you're during your daily life, just move more. I like to tell people to try to average about 10,000 steps a day. The average American only gets about 4,000 steps throughout the course of their whole day.

13:22.14
Joe.B
Because, you know, you just, you wake up, you go take a shit, you brush your teeth, you go get breakfast, you get in your car, you go to work.

13:27.63
Jeremy
Yeah.

13:29.85
Joe.B
You know?

13:29.89
Jeremy
Mm-hmm.

13:30.76
Joe.B
And most people sit at a desk job. You know? They sit all day. So just getting that 10,000 step goal is... It doesn't... It seems daunting because you're like, oh, that's 10,000 steps. It's really not.

13:43.51
Joe.B
You know? Just a park park your car a little further away.

13:44.70
Jeremy
yeah

13:47.64
Joe.B
You know? Park at the other end of the the parking lot. When you're cooking dinner at home, dance! Have fun! Do a little wiggle while you're cooking. All that extra movement...

13:58.57
Joe.B
We'll add up. Now, it's not going to be, you know, you're going to start dropping weight really fast, but you're getting your body used from going from a stagnant, sedentary environment to a dynamic moving environment, which is that first step to get somebody to do something.

13:59.97
Jeremy
right

14:10.68
Keith
ah can atest I can attest that the first hour of each one of my work days here on the homestead is tough. It's tough, that first hour, because I'm older and that there's all the you know there's all the sleeping at night, there's a sitting in the evening, there's getting up in the morning, having coffee and sitting, and then I get my first hour in. and and but After that first hour, I'm feeling better. I can move around a lot better. So you're you're right about the movement thing.

14:36.51
Jeremy
Yeah, the body in motion stays in motion.

14:39.58
Joe.B
Yeah, it's the simplest thing anyone can do. It doesn't matter your age, where you are in life, your fitness levels, just the act of... Moving more when times are usually sedentary is going to do wonders for keeping your body in a state of motion and gets you used to that, you know, extra little bit extra physical activity. and then as you get comfortable with that, then you can start seeing about maybe I can go for a walk after dinner.

15:05.86
Joe.B
Maybe I can, you know, park even further away from work and try to walk a block or two to work instead of 10 feet.

15:12.95
Jeremy
Yeah.

15:13.31
Joe.B
It's just that's the easiest way to get somebody who's not used to being on their feet so much to actually start being on their feet more.

15:20.06
Keith
Yeah, that's that's good. That's really good advice. And I'm not the type person that's ever parked close. I've always parked way out. Even if there's like empty spaces, I'll still be, I'll still go five spaces farther. Not because I'm trying to be physical fitness.

15:30.98
Keith
I just don't want people to ding my truck.

15:33.14
Jeremy
I was about to ask me.

15:35.24
Keith
That's it. It's the only reason why I'll pull into the, into the grocery store and I'll, I'll have like, there'll be like five spaces between me me and the far in the closest car. And I'll, so I'll still pull in. I'm not going to go right up next to, I'm not looking for it to get closer.

15:45.67
Jeremy
yeah

15:46.55
Keith
i'm looking to get safer.

15:47.92
Jeremy
Now, admittedly, i will say i take advantage sometimes of my handicap placard because if I just want to get in the store and get out, I'm going to look for Bob Euchre parking, as Missy calls it. And I'm going to take advantage of my handicap placard.

16:05.79
Jeremy
But...

16:05.92
Joe.B
The Lieutenant Dan Parkin.

16:05.95
Keith
i just I just drop Ronda off at the front door and I just sit there and vape until she comes out.

16:13.63
Jeremy
i yeah I usually do most of the shopping. Missy is not much of a going out in public kind of kind of gal. So, yeah. um

16:24.49
Keith
All right. I hear a bird. Is somebody outside?

16:27.83
Joe.B
Oh, I'm sitting on the lanai. That's where I do all my work.

16:30.41
Keith
oh gotcha. All right, cool.

16:31.83
Joe.B
Yep. So, got the cool breeze. Well, somewhat cool breeze.

16:34.95
Keith
Nice.

16:35.93
Jeremy
Nice.

16:38.02
Keith
Summer breeze. Make. No, sorry. Joe, you don't even know that one.

16:42.27
Joe.B
Nope. No, I do not.

16:43.41
Jeremy
That might be a stretch for him.

16:44.87
Keith
ah Yeah. All right. Go ahead, man. I'm sorry. I got cut you off. Because I do a lot.

16:52.33
Joe.B
No problem. ah So once you get moving and everything, i like to try to tell people to add a little bit of strength training into their lives. um You don't need dumbbells.

17:03.50
Joe.B
You don't need. anything crazy, just think about what you normally do. So like, okay, you bring in groceries since we were just talking about groceries here, going to the store. Uh, you get a gallon of milk.

17:15.32
Joe.B
Do you know how much a gallon of milk weighs or gallon of water? Anyone?

17:20.45
Keith
I don't know.

17:21.83
Jeremy
I know that five gallons of water weighs roughly 40 pounds.

17:22.03
Joe.B
It.

17:26.71
Joe.B
Right. So one gallon of water is about five pounds. They have four point something, some odd change, but So if you have and you're used to having these gallons of milk, gallons of water, you could integrate that into just if you're sitting there on the TV, minding your own business, grab that gallon of water.

17:45.17
Joe.B
Start doing bicep curls with it. You know, 10, switch to the other side, 10. And it's technically free. You don't have to get dumbbells. You don't have to get a gym membership. Just use with what you have.

17:56.21
Joe.B
You got, you know, gallons of water, do some bicep curls. You got your body, do some squats. While you're watching TV, you know, multitask and get that little extra fitness in. And again, goes with the principle of just get moving, stay moving.

18:13.14
Keith
Yeah, that's, that's pretty, and and Jeremy, you don't, you don't really watch TV, do you?

18:18.51
Jeremy
No, no.

18:19.39
Keith
That's, that, that to me is an alien, it's an alien idea. We, every night and in our house ends with watching TV. We get our media time in, we get our, and our entertainment time in every single evening.

18:32.30
Keith
Sometimes when the weather's nice, we'll build a fire outside, that sort of thing. But if it's too hot or it's too cold, we're just going to watch TV in evening before bed.

18:40.25
Jeremy
Yeah, we um and we stopped watching all television and all sports and Oh my gosh. I would just say it was probably around the time that someone put their knee down for the national anthem for the very first time.

18:55.90
Jeremy
That's when I decided and I'm, I'm done.

18:56.15
Keith
Yeah, me too. Me too. I was a massive Cowboys fan and I ended it that day because of the NFL, not because of the Cowboys, but you know.

19:01.52
Jeremy
Yeah, exactly. i I grew up a Cowboys fan. I had all my teams with different sports. And I was like, that's that's enough for me. I'm done. I got rid of all of my stuff, like jerseys and shirts and all that crap. I got rid of everything.

19:18.71
Jeremy
And we realized that when you watch the news or you watch TV in general, it's just worthless noise. It is absolutely worthless noise.

19:30.46
Jeremy
but i mean, we'll still do the the Netflix and, you know, we we have a, what is it?

19:35.78
Keith
You have shows.

19:36.68
Jeremy
We have shows, we have Amazon and I also pay for, I think it's like some additional stuff on there, but I mean, i can literally,

19:37.72
Keith
Yeah.

19:44.11
Keith
Okay, so you do have a TV and you do have entertainment times.

19:47.91
Jeremy
Yeah, I mean, but that's, but me personally, you know, Miss would be like, hey, you want to watch a movie?

19:48.21
Keith
Okay, okay.

19:52.10
Jeremy
and I'm like, not really, because she'll want to get into a series. And I haven't even finished the last series that I wanted to finish.

19:59.37
Keith
Oh, you're one of those guys.

20:01.45
Jeremy
I am.

20:02.25
Keith
You can't start one until you finish one.

20:02.52
Jeremy
i am. Nope. It's principle.

20:05.13
Keith
Joe's probably laughing his ass off right now.

20:05.40
Jeremy
Yeah.

20:06.73
Keith
No, he's got his mute off.

20:08.80
Joe.B
No, actually ah actually, Jeremy's kind of right on that. i got so I got to finish one. I agree with him. I got to finish a series before I start another one.

20:15.65
Jeremy
Let me tell you this, Missy, it literally will read three different books at one time.

20:15.64
Keith
Okay. All right.

20:21.98
Jeremy
And I look at her like she is a, just an absolute crazy person. I'm like, there's no, I, cause I like when I started reading the one second after series, I had to finish all three of the first books before i could get to a different series or a different book. I couldn't,

20:40.66
Jeremy
I have to go through a whole series of a book before I can do anything else. i can So yeah, it's, um, and like right now we like, we watch outlander and it's in, it's whatever season.

20:55.68
Jeremy
And i

20:56.29
Keith
ah seen I've seen one or two of those, one or two seasons.

20:58.22
Jeremy
Oh, dude, that's our jam. That's our jam. um But I'm like halfway through this latest season and she has not watched any of it. And the other day she was like, ah man, we should restart from the very beginning Outlander. And I just turned my head and I was like, you got to be like kidding me, right?

21:16.00
Jeremy
yeah

21:16.93
Keith
So she's like a ah serious carpentalizer.

21:20.37
Joe.B
Thank you.

21:20.90
Jeremy
Oh, dude, the ADHD is so strong.

21:22.04
Keith
She's got to be. I mean, she she she can just carpent, what is it, carpent mentalize?

21:29.01
Jeremy
Carpent mint.

21:29.12
Keith
Carpent, yeah, carpent mentalize different things.

21:30.19
Jeremy
Yeah.

21:31.90
Keith
Put them in a box and move over to this one. Put that one in a box, move over to this one.

21:34.98
Jeremy
a I'm not sure about that. I would say that um the amount of information moving through her head is more than I could ever even possibly to keep up with.

21:48.22
Jeremy
I do one thing at a time, and I refuse to do anything more than one thing at a time. That's how that's how i work. Unless it's like operational, you know, I can do several different things at one time during an operation, but might've been trained to do so.

22:04.03
Jeremy
But when I went back to go finish my degree, I did one class at a time. It drove her crazy because when she, when when she was getting, you know, finishing up with her bachelor's, she was doing like, I mean, insane amounts of work all at once. Um,

22:21.44
Jeremy
She was in one army school, but also doing three different army online courses during that while she was sitting at the computer doing the class that she was actually seated in.

22:32.54
Jeremy
She went to the Assert Majors Academy and was also doing her master's. I was like, go ahead. I'm going to do one class at a time.

22:41.61
Jeremy
And that's how I did it. One class at a time.

22:42.71
Keith
that i can I can kind of see where her, her you know, her aggravation was coming from or frustration more or less. I don't know. I can do lots of different things. I just, I have a problem finishing all the different things.

22:54.63
Jeremy
a

22:54.98
Keith
But Joe, so you're saying keep on moving. And turn on your mic. There you go.

23:03.94
Jeremy
There you go.

23:04.47
Joe.B
Sorry, I missed it. I was getting a drink.

23:06.67
Keith
He pulled the Jeremy.

23:07.01
Joe.B
I was like, oh, Jeremy's going. I'm going to go get a drink.

23:09.50
Keith
No, you're fine. You're fine.

23:11.19
Jeremy
Are you trying to say I'm long-winded?

23:13.15
Keith
When you guys start talking, there's like yesterday, when you guys were talking, I just got up.

23:13.35
Joe.B
yeah

23:17.64
Keith
I went and got a beer, and I was like, I couldn't i couldn't find a i couldn't find the bottle tuck you know pop opener for for my for my beer.

23:20.15
Joe.B
See? There you go.

23:26.21
Keith
So I'm walking all over the place looking for it. grabbing knives. That didn't work. I'm grabbing something else. i'm Like 10 minutes later, I finally come back, and y'all are still just talking.

23:33.42
Jeremy
Yeah.

23:35.42
Joe.B
I mean, hey, there you go.

23:35.74
Keith
So I did.

23:36.14
Joe.B
You got up, you moved, you started moving.

23:37.81
Jeremy
Uh-huh.

23:38.24
Joe.B
There you go.

23:38.93
Keith
I did. i did. And then I pounded some beer. Yeah.

23:41.59
Joe.B
a little bit of fitness for the beer. Yeah, that's yeah.

23:42.67
Keith
talent Yeah.

23:45.16
Joe.B
Sometimes youve got to reward yourself. All right.

23:46.89
Jeremy
Nope.

23:46.92
Keith
Exactly.

23:47.03
Joe.B
I swear you asked a question. want you all asked a question just as I was sitting back down. I didn't hear it.

23:52.30
Keith
No, I was just saying, so you were talking about moving. We went on a tangent and you were talking about keeping it moving. So what else you got? Or you got more on that?

23:58.99
Joe.B
Right. Uh, no, that was one of the main messages is just keeping on moving, keep your body moving, keep your joints lubricated, whether it be with movement or beer, but you know, sometimes you got to do it.

24:16.61
Joe.B
Uh, uh, side note, uh, with, uh, nutrition is, um, you know, people really got to watch what they eat, you know, without,

24:26.33
Keith
ah Yeah, yeah you're i mean you're right, but how how do you do that? and I mean, first of all, like not everybody's in a situation where they're able to eat healthy 24-7.

24:34.71
Joe.B
That is true. I am one of those people that is out in that situation, but making basic switches, ah you could probably get good results out of just making some easy things like ah not drinking your calories is a big thing. you know I know lot of people are really into beer.

24:54.82
Joe.B
lot of people are really into soda. But if you're like you drink a bottle of Coke, it's 280 calories. Now, with all this extra movement, if you were to go for a five-mile run, you might burn half of that bottle of Coke you just drank.

25:02.55
Keith
Right, right.

25:11.55
Keith
Isn't that, that's crazy when you think about that.

25:12.25
Joe.B
Does anyone want to run five miles just to justify a Coke?

25:14.87
Keith
For a drink, no.

25:16.86
Joe.B
No. So...

25:18.86
Keith
No, we don't even have sodas in the house. we our Our sodas are are coffee. That's what we drink in the morning.

25:24.69
Joe.B
Yeah. And coffee's technically zero calorie. You know, it's like two, but for all intents and purposes...

25:30.53
Keith
Not the way we drink it.

25:32.41
Joe.B
Well, yeah, if you start throwing sugar and creamer in it and whiskey, you know.

25:34.66
Jeremy
and Hey, whiskey's low calorie.

25:41.16
Keith
Can be.

25:41.22
Joe.B
ah

25:42.48
Keith
I don't know.

25:43.44
Jeremy
ah Yeah. Yeah.

25:44.47
Keith
Beer's not.

25:44.53
Joe.B
Not necessarily.

25:46.12
Jeremy
ah Well, there's, you know, when it comes to beverages, i will say i have a weakness for soda. Um,

25:52.75
Keith
but What kind of soda you drink?

25:55.20
Jeremy
well, I'm, you know, growing up from Texas, Dr. Pepper was always my thing, but therefore I would say a few years, I had a ah legitimate serious addiction to Mountain Dew and, um,

25:57.83
Keith
Of course. Yeah.

26:07.64
Keith
Oh, Mountain Dew. That's got a lot of calories, man.

26:10.00
Jeremy
I know. i know.

26:10.88
Keith
Super sweet.

26:12.24
Jeremy
um But I mean, I was drinking it like it was going out of style. And then I got my first kidney stone. um So I tapered off significantly. And every so often, every so often, be at the store, I'll look at it. It looks at me.

26:27.53
Jeremy
And I'm like, yeah, come on. We can have a little bit of time together. But I can only drink. like half of one. And that if it's not like super duper ice cold, I just, just toss it out. I can't drink it.

26:39.80
Jeremy
So, um, but we do like sparkling water. It's sort of kind of replaces that.

26:45.52
Keith
I love sparkling water. Yeah.

26:47.05
Jeremy
Yeah.

26:47.12
Keith
As long as it's not the flavored kind.

26:47.21
Jeremy
We call it.

26:48.52
Keith
I don't like the flavored kind.

26:49.04
Jeremy
Yeah. No, we call it crunchy water, but, um, um, And it's, it's the stupidest story of it. I was ordering it for Missy and I was trying to remember it. I was like, what the hell is that stuff with the bubbles and it's water, crunchy water.

27:04.95
Jeremy
And that's what we started calling it. So, um, but yeah, the, the crunchy water does actually help kind of placate that desire for the carbonation and soda. Cause it's not necessarily the sugar and whatnot that I like.

27:17.97
Jeremy
It's the carb. I really like the carbonation.

27:19.90
Joe.B
It's the crunchiness.

27:19.96
Jeremy
So yeah, I like the crunch.

27:20.71
Joe.B
You'll like the crunchiness.

27:22.33
Jeremy
Um,

27:22.82
Joe.B
Yeah.

27:23.45
Jeremy
Um, so there's that. And, you know, we have our coffee in the morning. We have to at this point in our lives. Um, but we actually use Dunkin' Donuts creamer.

27:34.65
Jeremy
Um, it's already sweet and it's already, you know, it already is what it is. And if we can't have that, basically I just drink a black. So, and when I'm in the field, I drink a black, but, um, yeah, I mean, i think, I think,

27:51.46
Jeremy
I think having a few vices in that regard, as long as you know how to limit them is, is okay. Sometimes. so Yeah. That's what I think about it.

28:01.93
Keith
Good point. Good point.

28:03.77
Jeremy
It's all about um moderation.

28:05.92
Joe.B
moderation.

28:07.07
Jeremy
Yeah.

28:08.50
Joe.B
Yeah. If you can like, cause I I'm one of those people that obsessively compulsively tracks my calories. And I know that's something not, ah not everyone can do.

28:18.37
Jeremy
Hmm.

28:18.44
Joe.B
It is tedious. I mean, I started, I started dieting in October of last year. So that's what October, November, December, January, February, March, five months, six months ago, something like that.

28:34.60
Joe.B
And, uh, I went from, i started at 298 pounds. I was almost 300 pounds.

28:41.55
Jeremy
Jesus.

28:41.85
Keith
Where you at where yeah now?

28:43.09
Joe.B
Yeah. I'm down to 253 now.

28:46.35
Keith
That's awesome, man.

28:47.99
Joe.B
So, and I obsessively compulsively track every calorie I can. And I've given myself a couple of leeways. You know, I survived the holidays. The holidays were a setback. I stopped completely. I was like, you know, it's Christmas. It's Thanksgiving. It's New Year's.

29:03.61
Joe.B
I'm getting drunk. I'm eating a whole three plates of turkey and 72 cookies. I don't care. You know, I got Jeremy over there thinking about it.

29:13.61
Jeremy
Hell yeah, man. You're speaking my kind of obli right now.

29:16.97
Joe.B
But so I survived all of that and I only gained maybe 10 pounds back in two months. But I'm back at it coming down. And um a lot of it has to be with just making some changes. Like I don't drink i don't drink my calories anymore. Like I was saying.

29:35.02
Joe.B
I only drink water. Black coffee. And if I'm really absolutely craving a soda or something. I'll get a diet soda.

29:44.91
Jeremy
oh

29:44.96
Joe.B
they Bad things about aspartame. I know everyone's going to go. Oh, all the chemicals. Yeah, well being fat is going to kill you before those chemicals will.

29:52.52
Keith
know i've I was on a Diet Coke thing years ago when I was trying to not drink soda, and I didn't i didn't mind it.

29:52.57
Joe.B
So...

29:52.76
Jeremy
Yeah.

29:58.40
Keith
it ah It was the ah what Coke Zero, and I think there was a Dr. Pepper Zero or something like that.

30:05.21
Jeremy
Yeah, they have that.

30:05.49
Keith
I liked them.

30:05.70
Joe.B
The Dr.

30:05.89
Keith
I thought they were pretty good. until

30:07.49
Joe.B
Pepper Zero is...

30:07.47
Keith
I actually, ah think it was something like that, wasn't it?

30:11.26
Jeremy
Now, let me just tell you this. If you have a Coke Zero over in Europe, and then you come back here and have a Coke Zero in the United States, you will understand why I always say that every bit of food and drink that I had in Europe was a thousand times better than what we have here at home.

30:28.03
Jeremy
Because they don't allow they don't allow that bullshit that we have in our soda.

30:28.50
Keith
Well, a lot of stuff. Yeah, exactly.

30:32.52
Jeremy
I mean, i remember looking at a Mountain Dew and I looked at my son-in-law and I was like, that Mountain Dew is off, man. He's like, why? And I was like, cause I can see through it. And he's like, no, no, it's because they don't allow the stuff that we put in our sodas over there.

30:45.83
Keith
Mm hmm.

30:47.15
Jeremy
And I was looking at the ingredients and it was in, you know, whatever language it was in, but they don't allow those dyes and all the other crap that's in there. They don't.

30:55.05
Joe.B
Yeah, you ever seen ah Skittles?

30:55.11
Keith
Well, I said, I'm,

30:56.86
Joe.B
You seen European Skittles versus our Skittles?

30:57.18
Jeremy
Oh, dude.

30:59.69
Keith
Totally different.

31:00.83
Joe.B
Totally different.

31:00.92
Jeremy
Hmm.

31:01.81
Joe.B
They look so bland and dreary and unhappy, while our Skittles look like they're fun and peppy, full of color and vibrant. Like, gee, i wonder why.

31:10.65
Keith
Skittles is, Skittles are awesome. And I say that with a capital freaking A.

31:18.53
Jeremy
the There is a big reason why i don't eat Skittles.

31:19.36
Joe.B
my daughter would agree with you.

31:23.01
Jeremy
One of my kids, I walked in from work um and my spouse at the time had fallen asleep on pain medication he he I went back there, I looked, I saw that she was asleep, and then I heard this really weird sound.

31:42.38
Jeremy
Turned around, and he was actually choking. Like, he was choking, choking on a Skittle.

31:46.91
Keith
Mm-mm.

31:47.19
Jeremy
And he was maybe two, two and a half.

31:51.36
Keith
Mm-mm.

31:52.20
Jeremy
Picked him up and gave him him not the baby Heimlich, thrust it out.

31:52.30
Keith
Mm-mm.

31:56.68
Jeremy
And, you know, he puked up however many Skittles he puked up. And then he sat down, and that little turd started eating Skittles again. So I had to take the bowl away, you know, clean up all this vomit Skittles.

32:08.00
Jeremy
And I was just like, this is, this is dumb.

32:08.93
Joe.B
Thank

32:10.26
Keith
I've always liked the flavor of Skittles, but i've I've not really, you know, eaten them that much. But here at our house, it's it's definitely going to have to be a staple because we're an alpha gal family. So Skittles is one of those things that you actually can eat. It actually is on the menu. So, you know, especially with being an alpha gal family, we're going to, we're we're dropping weight big time. Like it's already starting to melt off.

32:31.80
Jeremy
Yeah.

32:32.04
Keith
It's just, that's just a natural, you know, that's just the way it's got to be. So.

32:37.47
Jeremy
Yeah, i would I would venture to say so. i mean, and you know, I think about that, man. What a need to have an overnight, you know, dietary change. My gosh.

32:51.87
Keith
Instantly, instantly. Yeah, totally instantly. Yep.

32:54.10
Jeremy
Yeah. Yeah, but I would imagine it's cleaner.

32:55.80
Keith
And I had i had beef ah for the first time on my birthday. She got me a T-bone steak for my birthday.

33:01.01
Jeremy
um wow.

33:01.41
Keith
So, yeah, I eat what she eats.

33:02.02
Jeremy
But she can't you can't even touch it, right? Hmm.

33:06.35
Keith
So we 100% across board. I'm not going to. When she goes to Texas where she is this week, I have a couple of things. And it's not even my fault. She went shopping and got me stuff.

33:17.31
Keith
And I'm like, why did you get the beef? She's like, well, you know, you can eat it. you're I'm not going to be here. I'm like, yeah, but I'm trying to do the same thing you're doing.

33:23.27
Jeremy
Yeah.

33:23.63
Keith
You know, but now I got to eat it. It's got be gone. So I took that beef. she She bought the thinly sliced beef and I took it and and put it in the dehydrator and made awesome jerky out of it.

33:32.41
Jeremy
Nice.

33:33.28
Keith
It's really good.

33:33.67
Jeremy
Nice.

33:34.21
Joe.B
Eh, that'll work.

33:35.67
Jeremy
Yeah, i I posted that video on the Facebook page of me cutting that meat. I think I ended up getting 15 steaks out of it. And then probably i cubed up like, i don't know, a pound and a half.

33:50.12
Jeremy
And um I made some Korean barbecue last night with that.

33:56.04
Keith
Yeah, that's cool.

33:56.87
Jeremy
Yeah, it was good. So what kind of dietary stuff?

33:59.13
Keith
So nutrition, yeah, I was going to say nutrition wise, what what do you what are you suggesting, Joe?

34:00.55
Jeremy
Yeah, nutrition.

34:06.39
Joe.B
Uh, nutrition wise, i would just, I wanted to talk about drinking your calories. Cause that's a really big thing. That's where a lot of people get a lot of their calories and not unknown calories. As I like to call them like, didn't, I didn't eat that much.

34:21.06
Joe.B
Well, you probably drank it. You know, it's easy to slam a bottle of Coke.

34:23.12
Keith
Mm-hmm.

34:24.99
Joe.B
That's 400 calories. And it is to eat 400 calories of chicken. You know what I'm saying? And not feel it afterwards. Uh, One of my other favorite substitutions has been um Greek yogurt for breakfast and Greek yogurt for anything that calls for sour cream.

34:42.98
Joe.B
It has the same flavor profile, but twice the protein and half the calories of sour cream. It's fantastic. i I want everybody to eat Greek yogurt like on a regular basis if you can.

34:52.19
Keith
Wow.

34:57.69
Joe.B
If you're lactose intolerant, try a little bit first.

35:00.23
Keith
Yeah, we're Alpha Gals. We can't, but we have other we have alternatives we can do, though.

35:04.66
Jeremy
Well, the Greek yogurt, I had to go shopping because if you're not careful, you really got to look at the brand and you really got to look at included sugars because some of those Greek yogurt, especially the flavored ones, um man, they have buttload of sugar.

35:04.88
Joe.B
I thought...

35:07.48
Keith
That stuff is great, man.

35:15.75
Joe.B
Yes.

35:22.73
Jeremy
Yeah.

35:23.22
Joe.B
And I would recommend people to stay away from flavored... Like the flavored packaged yogurts.

35:29.14
Jeremy
Yeah.

35:29.36
Joe.B
Because shop at Aldi's exclusively. and know not a lot of people might have in Aldi's, but... I get 2% fat-free original Greek yogurt.

35:39.81
Joe.B
There's two ingredients. Milk and like the lactobacillus. That's it. you know And it makes it makes the yogurt.

35:47.80
Jeremy
I like the Oikos 000.

35:53.50
Jeremy
23 grams of protein, zero zero sugar, zero carbs. It does not taste super awesome on its own. um But what I do is is i take I put down yogurt.

36:07.30
Jeremy
I have a granola mix that I use, all natural, and ah mostly grain, some fruit, and then I use hot honey um or the local honey that we have.

36:18.06
Joe.B
Oh. Yep.

36:20.31
Jeremy
So, yep.

36:21.67
Joe.B
ah Hold on. I'm looking at my ah food diary because, like I said, I compulsively track everything. um There is...

36:30.11
Keith
but we've We've been making our own ah oat milk and our own rice milk. but you you know The expensive shit you buy in the store, we've been making our own here.

36:36.22
Joe.B
oh yeah.

36:38.05
Keith
And it's really good, man.

36:38.45
Joe.B
That's just kind of like blending it up, isn't it?

36:39.13
Keith
It's so good.

36:40.66
Joe.B
And soaking it.

36:41.78
Keith
Yeah, soaking it and ah blend and blending it. ah The rice one you don't blend. The rice one you drain. um But you soak them overnight and the oat one you do blend. ah But I'm finding that ah when she gets back from Texas, we've got a couple of things we're going to try. The oat milk's been just too thick.

36:58.82
Keith
So we're going to try and make it, we're going to try and thin it out a little bit by maybe running it through like some sort of what they call cloth or something like that, like a cheesecloth or something like that.

37:07.53
Joe.B
like cheesecloth.

37:08.72
Keith
Yeah, because you know when you eat like oatmeal, that sort of slimy stuff that goes on the you know that makes the oatmeal so good, that will also be in your oat milk if you don't if you don't do it right. So you get this sort of a syrupy milk, like a thick milk.

37:23.53
Keith
um But hey, you know what? it's It's one of those things. If you're alpha gal, you can't drink milk. So we got to come up with something else. And rice b rice milks and oat milks are delicious in the first place. I like them, but they're very expensive in the store.

37:38.04
Keith
So, yeah.

37:38.08
Joe.B
Yeah, that they are. They are very expensive. um I do did like the oat milk when I had it. ah i'm just ah I love regular milk. I can't help it. um But oat milk was good.

37:49.22
Keith
Oh, I agree. i agree.

37:49.96
Joe.B
The chocolate oat milk that I bought from the store once. I mean, I get it. It's expensive and it had a bunch of additives. But the chocolate and oats in an overnight oat with some fruits and berries.

38:00.90
Joe.B
Oh, man. Oh, it was good. It was so good.

38:03.39
Keith
Yeah, that sounds good.

38:06.24
Joe.B
ah So I have this um its little recipe that I have here ah for my ah yogurt that I like to have in the mornings. It's 185 grams of the low fat 2% Greek yogurt. And 185 is like a cup, maybe like a cup and a quarter of yogurt. So it's a decent little little bit of it.

38:28.60
Joe.B
And it was just strawberries and honey, about 26 grams of honey with 74 grams of strawberries. it's like that about eight strawberries. And the honey was probably about a tablespoon and a half.

38:43.48
Joe.B
And just for reference, the total calories for that was about 160 calories for that bowl of a bowl of yogurt.

38:55.19
Joe.B
And it was about 20 grams of protein.

38:55.30
Keith
Dead to breakfast.

38:55.40
Jeremy
Mm-hmm.

38:57.01
Joe.B
Yeah. That was just a part of breakfast.

38:58.02
Keith
Nice.

38:59.41
Joe.B
I had two eggs and some beef jerky that I had laying around. But, and it was, it was filling. It gave you your ah fats, proteins, and carbs and sugars in the, the honey and the banana or the strawberries.

39:15.27
Joe.B
And it kept me going until lunchtime, but I wasn't eating so much. You know i was able to eat that and some eggs and I can coast, but,

39:25.06
Keith
Right, right.

39:26.64
Joe.B
That's...

39:26.71
Jeremy
Fats and meats for breakfast. That's what I preach.

39:30.00
Joe.B
Huh?

39:30.94
Jeremy
Fats and meat for breakfast, different fats, different meats, ah proteins.

39:37.56
Joe.B
Yeah, I did that for a while. I started having more carbs just because end up working out a little later in the day, like after my breakfast. So I eat carbs first so I can go you know burn those off in the gym and use those to give me some energy because... Ah...

39:54.29
Jeremy
Yeah.

39:55.28
Joe.B
Man, all the fat screwed my stomach up at one point.

39:55.28
Jeremy
Yeah.

39:57.62
Keith
But you don't go to work until later in the day.

39:57.68
Joe.B
I did that keto stuff for a while.

39:57.81
Jeremy
i

39:59.46
Keith
So you go to the gym during the morning, right?

40:00.27
Joe.B
Yeah.

40:01.26
Keith
Yeah. Okay.

40:01.84
Joe.B
Yep. i go I go to the gym at like 10, 11 o'clock. And I go to work at 3. so

40:07.56
Keith
Right. Gotcha. All right.

40:09.46
Jeremy
I have found that with my hypoglycemia, if I have a lot of carb stuff in the morning, it throws my sugar off ah kind of wildly. So what I've started doing is um If I'm going to have anything carb related, it's going to be in the grains and the fruits um and the the yogurt.

40:34.02
Jeremy
But i um I eat eggs, I would probably say every day, a minimum of three eggs. When I used to lift a lot, a lot, like back in several years back, I was eating between 12 to 15 boiled eggs, but I would only allow myself four yolks.

40:55.90
Jeremy
So, um, but I was lifting, I was lifting, lifting, um, And I can't really do that much of that kind of thing anymore with my my body, you know.

41:07.42
Jeremy
um But I, you know, making bacon or ham and something like that.

41:12.74
Keith
is there any Is there any real nutrition in the whites, though?

41:14.07
Jeremy
Go ahead.

41:17.49
Jeremy
And the whites, yeah, you know, they're they're they're calorie dense. the The majority of, you know, people have been preaching about, oh, don't eat too many eggs. They're super duper bad. Horseshit.

41:28.00
Jeremy
You know, that's like people saying that salt's bad for you.

41:29.22
Keith
I eat eggs all all the time. Every every day, I eat or at least three to four eggs every day.

41:30.91
Jeremy
Yeah.

41:33.27
Jeremy
Yeah. And I'll tell you this, there has been scientific evidence to show that if you are not feeling well, eggs, it was weird because it was like this, uh, this, there was this virus going around a couple of years back and eggs counteracted it.

41:49.04
Jeremy
Well, isn't that weird? But, um, so anyway, um, there is, you know, they're not a massive amount of calories, um, Um, and, but they are calorie dense. So I try to do calorie dense stuff in the morning. Um, and like, even when I'm on contract, I'll, I have a cooler with me, you know, and I'll try to keep eggs and i boil eggs every morning.

42:16.95
Jeremy
And then throughout the day to keep my blood sugar regulated, I use, um, I use different, uh, calorie dense, uh, snack bars to kind of supplement, you know, and keep it going.

42:28.83
Jeremy
so

42:30.24
Joe.B
Right. ah Yeah. Eggs are um fantastic. I mean, even even like the USDA has reversed their original thing of like eggs being causing heart attacks and eggs being bad for you. They've actually, you know, switched it around saying eggs are actually good for you. Wow.

42:47.08
Joe.B
What a shocker.

42:47.48
Jeremy
Yeah, we already knew that.

42:48.50
Joe.B
um And the whites of eggs, as what Keith asked, um they're primarily protein. The whites of them. So that's why you see a lot of people who are like wanting to get protein or the bodybuilders.

42:57.57
Jeremy
Mm-hmm.

43:01.64
Joe.B
They usually add egg whites to fucking everything.

43:04.42
Jeremy
Yep.

43:04.45
Joe.B
They scrap the yolks. They keep the whites. um But the yolks are higher in fat and they are also higher in vitamins minerals.

43:06.78
Jeremy
Yep.

43:13.71
Joe.B
Like they're significant source of them actually. Like A, D, e um vitamin B12, riboflavin, also known as B2.

43:21.19
Jeremy
Mm-hmm.

43:23.69
Jeremy
Mm-hmm.

43:24.10
Joe.B
um choline, phosphorus, calcium, iron, selenium. ah They're all ah present in the egg yolks.

43:33.07
Jeremy
Yeah.

43:33.21
Joe.B
And a lot of those are what you need to survive. And one of them, like people don't get enough iron. People don't get enough selenium. People don't get enough magnesium. and there's a little bit of magnesium in there.

43:44.61
Joe.B
So eggs are essentially almost a superfood.

43:45.02
Jeremy
yeah oh yeah

43:49.79
Joe.B
Like on honestly, most meats are.

43:52.00
Keith
So the fat and the cholesterol are in the in the yellow, or in the yolks.

43:55.97
Joe.B
Yes.

43:56.83
Keith
And that's where you want to try and be careful with is the yolk part.

43:56.93
Joe.B
the

43:56.96
Jeremy
but well yeah do it dude what do you think

43:59.56
Joe.B
That's what everyone says, yes. But even then, like the cholesterol issue has kind of...

44:02.64
Keith
I don't skimp out on it, though, man. i don't I eat the yolks. I mean...

44:06.61
Joe.B
i i advise everybody to eat the yolks, honestly.

44:09.07
Jeremy
So here's the thing, man. Remember this discussion that we had about the brain and the brain is almost entirely one big sack of cholesterol. And it wasn't until like shortly around, like right around World War II, everything probably like before World War II, as far as dementia and Alzheimer's, it was there, but it was not like it is today.

44:29.50
Jeremy
And then they created margarine and they started telling people, use margarine, don't use butter, butter's bad.

44:33.28
Keith
Thank you.

44:36.74
Jeremy
the number of cases of Alzheimer's and dementia increased massively because people were cutting out essential fats, essential oils, and essential amounts of the right kind of cholesterol and fat to actually feed the brain.

44:54.38
Jeremy
I mean, you got to, it's, it's there, you got to feed it. And it's made up of almost entirely fat and cholesterol. It's a big jelly of just nothing, fat and cholesterol.

45:04.54
Keith
That's interesting.

45:04.60
Jeremy
So,

45:04.86
Joe.B
And your little side thing here, I know what Jeremy's going on. Your brain is what takes up the most amount of calories in your day. Like, it doesn't matter how hard you work out, your brain still consumes more calories to keep itself functioning than every other part of your body.

45:21.50
Joe.B
It is extremely hungry.

45:21.71
Jeremy
air

45:21.80
Keith
I never thought of that. Never thought of that. The brain is a muscle is what you're saying.

45:25.09
Joe.B
And...

45:25.31
Jeremy
Dude.

45:26.28
Joe.B
ah Fats. Fats are the biggest source of calories you could eat. It's like 9 grams or 9 calories per gram of fat versus 4 and 4 for protein and carbs.

45:37.82
Jeremy
Mm-hmm. Mm-hmm.

45:38.91
Joe.B
So your brain wants the fats.

45:41.73
Jeremy
Now I know why I have a belly.

45:41.87
Joe.B
But...

45:44.25
Keith
So that's why you go what you get the brain fog when you're not eating food, like when you're fasting or or that sort of thing.

45:44.40
Joe.B
Aha.

45:49.25
Keith
You get you get that brain fog.

45:49.61
Jeremy
No, I spend most of my time in my nothing box in my brain. So if i'm not if I'm not engaging my brain, no wonder I'm fat.

45:55.48
Joe.B
Uh...

45:59.30
Jeremy
Mm-hmm.

45:59.45
Joe.B
well

46:02.01
Joe.B
Well, for the average person, the average person actually burns ah carbohydrates for energy. That's your main, your average person, if they're not doing anything special, they're burning carbohydrates. And if they're not burning carbohydrates that you intake, you burn glycogen from your muscles.

46:19.94
Jeremy
Mm-hmm. Mm-hmm.

46:20.69
Joe.B
If you don't eat, your body starts to burn the glycogen that's stored inside your muscles, right? To keep functioning. And if you continue not to eat, Your brain starts going, hey, where's my food?

46:32.78
Jeremy
Yeah.

46:34.36
Joe.B
Where's my where's my carbs? Where's my sugar? Where's my glucose? I need it. And it starts getting upset. Over time, your body switches to fat stores, which most people are not what's called fat adapted.

46:48.47
Joe.B
This is going into like keto terminology. If you ah anyone knows what the keto diet is, super, super high in fat, very, very low in carbs.

46:51.07
Jeremy
Yeah.

46:57.51
Jeremy
Yeah.

46:57.94
Joe.B
But most people are not fat adapted. They can't. Your body cannot actively burn fat as fuel as efficiently as it can ah carbohydrates.

47:06.84
Jeremy
yeah

47:07.24
Joe.B
So that's why you get the brain fog and everything. ah

47:10.37
Jeremy
Yeah, and i've I've known some people who ah were successful doing keto, but to actually get the body to enter into a true state of ketosis um is very, very difficult.

47:22.89
Joe.B
It could take up to two weeks depending on the person.

47:24.93
Jeremy
and And when somebody is in true ketosis, you know it. And one of the very first things that you'll notice is they have a particular, and I don't know another way to put it, but they have a particular smell.

47:37.94
Jeremy
you' you You smell. You stink. and sometimes your breath, you can't do anything about it, but your breath like is bad. And it's because your body is leeching out basically all of the crap that you've been shoveling into it.

47:55.75
Jeremy
and replacing it with a lot of different fats and oils and you know, that the stuff that the, you know, people keep telling you, oh, you shouldn't have that. I know dudes that are probably some of the, I don't know, strongest human beings I've ever met that did ketosis and they got stupid shredded, but they were disciplined. I am not, I am not.

48:21.01
Jeremy
Missy did the, the, the keto thing. I think she was, she was pretty good at it. I saw Snickers and I was like, I'm gonna smash that thing. You know, it's okay.

48:28.36
Joe.B
Yeah. Yeah. ke Keto is one of those. it it requires a lot of willpower and like you have to stick with it for more than three weeks because a lot of people, they get to um it's called the whoosh, right?

48:37.70
Jeremy
Mm-hmm.

48:42.14
Joe.B
When you do keto and you're eating all this fat, you get to eat all the bacon you want. Now, let's put that there. You can eat all the fucking bacon you want, essentially on keto.

48:49.52
Jeremy
Mm-hmm.

48:51.16
Joe.B
Maybe add a little leaf and call it a salad.

48:51.87
Keith
Sounds like a heart attack waiting to happen.

48:54.43
Joe.B
Well, that's the funny thing about keto is that studies have shown that it actually doesn't it doesn't raise those levels of ah LDL like they thought it would. Because when you do keto, if you're doing it properly, mind you, I'm talking less than 20 grams of carbs and just all fat and moderate protein.

49:15.52
Joe.B
ah your body actually burns the fat instead of storing it. Now, if you eat a lot of fatty foods and a lot of carb heavy meals, your body starts to store that. And that's how you get the LDL cholesterol. And that's how you get, you know, plaque in your arteries and you get a heart attack and crap.

49:32.91
Joe.B
But on keto, your body actually starts to burn that as energy instead of storing it. As long as you're not, you know, eating too much, but that's the whole idea.

49:45.13
Joe.B
And after a while, you get this thing called the whoosh. Where all of a sudden, it seems like people two weeks in lose like 20 pounds of weight. Like that. Snap of the finger.

49:55.34
Joe.B
Gone. And they're like, oh my god, it worked. And then they go back to eating like shit. Well, that 20 pounds that they lost was not fat.

50:05.35
Jeremy
All right.

50:05.36
Joe.B
It was actually water weight from all the glu ah thats bad black glycogen in your muscles holds on to water. Like the all the carbohydrates and stuff that get turn into ah glucose goes into your muscles and it leaches water.

50:21.42
Joe.B
They hold out those, those microbes hold onto water. When you stop and you have to start absorbing all of that leftover shit in your muscles, it releases all that water. So you lose a bunch of fucking weight.

50:34.18
Joe.B
And that's how like Jeremy's friends get shredded. They lost all of that water weight that was attached inside their muscles, which tightened them up. So you're not actually losing fat at that point. You're only losing the water weight from using up all your stores of glucose in your muscles.

50:52.60
Jeremy
Yeah.

50:53.32
Joe.B
So that's why I don't advise people to do keto.

50:56.01
Keith
so in survival fitness we're not a we're really not concentrating on being shredded or ripped we're talking about being fit right that's what that's what your goal is gotcha

51:02.56
Joe.B
Correct.

51:05.64
Joe.B
Yes.

51:06.46
Jeremy
Should be concentrating.

51:06.75
Joe.B
And that's where we kind of got off a little bit on the diet. So, you know, some people understand some of the science-y stuff about the diets, but...

51:09.65
Jeremy
yeah

51:13.28
Keith
No, and we're going to be doing many more episodes of this. This is just an introductory episode of you, Joe, onto the onto the show as our survival fitness nutritional person.

51:24.10
Keith
So hopefully you're going to say yes and do do more of these episodes. you know

51:28.92
Jeremy
yeah

51:29.24
Joe.B
Yeah.

51:30.92
Keith
I haven't actually asked you yet, but yeah here you go.

51:31.07
Jeremy
um i been My big thing has always been training for long-term endurance. um you know and and Unless you're in a need-to-be-fast kind of foot race, um like when I was training for my first marathon, I knew I was never going to be fast, um but I can complete a marathon.

51:52.81
Keith
That's why I'm hoping for the zombie apocalypse, man. I mean, you don't have to run. ah You can walk away from zombies.

51:58.59
Joe.B
Just speed walk. You just got to walk just a slightly bit faster than them and you're good.

52:00.37
Keith
Yeah.

52:02.39
Jeremy
rule um what is it Rule number one.

52:02.40
Keith
It's a tiny bit faster and you're.

52:04.55
Jeremy
What is Rule number one. Cardio, cardio, cardio.

52:07.27
Joe.B
Cardio.

52:08.04
Jeremy
Yeah.

52:08.99
Keith
You're talking about zombie land.

52:10.38
Jeremy
Yeah.

52:11.29
Keith
I love that movie.

52:11.42
Jeremy
Yeah.

52:12.66
Keith
That's a great movie.

52:13.85
Jeremy
um But, i mean, because you got to think, man.

52:15.45
Keith
Double tap.

52:18.97
Jeremy
Let's just say you and your family are in a true bug out situation, you know, and you're having to go distance. Yeah. It's not about, i mean, yes, it is important to get there, you know, as quickly as you can, but if you're trailing family and you're bringing, like say kids, you know, that's going to be, that's going to be a difficult, difficult haul, especially if they're really, really young.

52:41.49
Jeremy
um

52:41.57
Keith
very difficult

52:42.98
Jeremy
And you've got to be able to, I mean, can you imagine, you know, going through on a road or in the woods, you know, trying to stay out of sight and you've got 60 pound ruck and five-year-old on your shoulders?

52:58.04
Jeremy
You know, because what and two ah you know little kids can only walk so far before because they're their feet are tender.

52:59.25
Keith
and two dogs yeah

53:05.92
Jeremy
You know, they don't have the old man calluses like I've got. So you may end up picking up and carrying a ah a child, a grandchild or something along those lines or an injured buddy, but you still got to get there.

53:18.02
Jeremy
You still got to complete the mission. So training for that that that long-term endurance and actual physical strength is is one of my my most important things for me.

53:19.89
Keith
Yeah.

53:31.85
Joe.B
and One of the simplest ways people can go about that really easy is, if do you have a little bit of property? Do you have a straight line? Well, grab some weights and just walk.

53:41.21
Jeremy
Yeah.

53:45.38
Joe.B
Walk there, walk back.

53:45.41
Jeremy
Mm-hmm.

53:46.67
Joe.B
doesn't even have to be heavy. If you're not used to doing it, it just something. ah grab

53:50.99
Jeremy
yeah

53:52.00
Joe.B
yeah Make a game with your kid. Pick your kid up, run them down to one end, set them down, tell them that you'll race them back. And then you can run back with them. Now you're going pick them up. You're going to run them back to the start line again, set the kid down, and then you two are going to race back.

54:04.39
Joe.B
If you have kids, that'd be a great way. You get their energy out so they go to sleep at night. You know, that's something really look forward to, get my daughter to sleep. ah And you're getting, you're carrying the kid maybe 30 yards.

54:18.81
Joe.B
You're running, you set the kid down, and then you race your kid back. and Right there, you're not even thinking about it.

54:24.09
Keith
Hmm.

54:24.71
Joe.B
You think it's a fun game. Your kid thinks it's a fun game. But you're actually training. If you think about it, you actually are training.

54:30.27
Jeremy
Yeah. Yeah.

54:32.55
Joe.B
So finding games and things you can do with your family are just ways to make it fun. You don't have to go to the gym and sit there and sit on a machine for an hour. Find a way to you know make something fun with your kids.

54:45.86
Jeremy
Yeah.

54:46.52
Joe.B
That's the best thing you can do.

54:48.29
Jeremy
Start doing something.

54:50.69
Joe.B
Yeah.

54:53.13
Jeremy
Yeah.

54:53.21
Joe.B
Even if it's like, grab your backpack.

54:53.38
Keith
Hmm.

54:55.20
Joe.B
If you have a bug out bag, you don't know if you can carry it. Well, just pick it up in one hand and just walk with it. Walk around your house.

55:02.66
Jeremy
Yeah.

55:02.73
Joe.B
Okay, it's 50 pounds on one side. Oh, my arm's getting tired. Switch arms. Keep walking. Your um your arm's getting tired?

55:07.71
Jeremy
yeah

55:08.77
Joe.B
Set it down. Take a break. Do it again tomorrow. Don't push yourself. don't Don't go too hard because the first the easiest way people quit fitness, the reason why they quit it is they try to jump into this so hard, so fast. Like, I'm going to go in.

55:24.48
Joe.B
I'm going go to the gym. I'm going run five miles. I'm going to squat 300 pounds, and I'm going bench 215. two hundred and fifteen

55:31.11
Jeremy
Yeah.

55:32.13
Joe.B
Okay.

55:32.39
Jeremy
Nope.

55:33.27
Joe.B
Okay. Go, go for it.

55:34.02
Jeremy
but

55:34.88
Joe.B
And then they go in and they push themselves to the point that the next day they wake up. Oh, I don't want to go to the gym again. I'm tired.

55:41.03
Jeremy
Yeah. Or they've injured themselves.

55:41.93
Joe.B
And then the next day, i don't want to do it again.

55:44.42
Jeremy
Yeah.

55:44.88
Joe.B
And

55:44.94
Jeremy
Or they they've gotten hurt.

55:47.04
Joe.B
yeah. And you're out. So starting small, small increments, keep moving, find games with your kids that are physical, that require some kind of weight.

55:58.83
Joe.B
Uh, stop drinking your calories. That's a big one. I think it's the easiest way if you're worried about your weight and weight management is drinking calories and just look online for some substitutions that are lower in calorie that you could sub out of your regular meals that are a little healthier, 

People on this episode

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Keith Otworth

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Rhonda Triggs

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Contributor

Buddy

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Jeremy

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