
Unleashing Potential: A Journey with Roman Fischer
In%20this%20episode%20of%20the%20Dead%20America%20Podcast%2C%20host%20Ed%20Watters%20discusses%20with%20Roman%20Fischer%2C%20a%20high-performance%20coach%2C%20actor%2C%20model%2C%20and%20bodybuilder%2C%20the%20critical%20role%20of%20education%2C%20mindset%2C%20and%20nutrition%20in%20achieving%20personal%20goals.%20Roman%20shares%20his%20experiences%20overcoming%20depression%2C%20anxiety%2C%20and%20low%20self-confidence%2C%20emphasizing%20the%20power%20of%20mindset%20and%20educating%20oneself%20on%20the%20quality%20of%20food%20and%20its%20impact%20on%20mental%20and%20physical%20health.%20The%20conversation%20covers%20essential%20topics%20like%20diet%2C%20exercise%20routines%2C%20and%20the%20importance%20of%20clean%20eating.%20Fischer%20also%20provides%20practical%20advice%20on%20incorporating%20exercise%20into%20one%E2%80%99s%20daily%20routine%20and%20maintaining%20a%20balance%20between%20strength%20training%20and%20cardio%20for%20optimal%20results.%20The%20episode%20rounds%20off%20with%20Roman%20detailing%20his%20services%20and%20how%20he%20helps%20clients%20achieve%20their%20fitness%20goals.%0A%0A00%3A00%20Introduction%3A%20The%20Power%20of%20Education%0A00%3A55%20Meet%20Roman%20Fischer%3A%20Actor%2C%20Model%2C%20and%20High-Performance%20Coach%0A02%3A53%20Roman’s%20Journey%3A%20Overcoming%20Challenges%0A05%3A07%20The%20Importance%20of%20Diet%20in%20Mindset%20and%20Health%0A07%3A32%20Understanding%20Sugars%20and%20Their%20Impact%0A11%3A17%20The%20Role%20of%20Sodium%20and%20Other%20Harmful%20Ingredients%0A16%3A19%20Practical%20Tips%20for%20Healthy%20Eating%0A24%3A51%20Incorporating%20Exercise%20into%20Your%20Routine%0A31%3A06%20Balancing%20Strength%20Training%20and%20Cardio%0A32%3A38%20The%20Importance%20of%20Protein%20in%20Diet%0A37%3A18%20How%20to%20Work%20with%20Roman%20Fischer%0A38%3A01%20Conclusion%20and%20Farewell%0A
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Ed Watters: To overcome, you must educate.
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Educate not only yourself, but
educate anyone seeking to learn.
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We are all Dead America,
we can all learn something.
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To learn, we must challenge
what we already understand.
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The way we do that is
through conversation.
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Sometimes we have conversations with
others, however, some of the best
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conversations happen with ourselves.
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Reach out and challenge yourself; let’s
dive in and learn something new right now.
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Today, we are with Roman Fischer.
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He is an actor, a model, a bodybuilder,
and a performant, high performance coach.
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Roman, could you please
introduce yourself?
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Let people know just a little
more about you, please.
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Roman Fischer: Yeah, definitely.
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So outside of doing those things,
I really love, you know, just
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traveling and just seeing the world
and inspiring people along the way.
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And so one of those things,
just like he was saying, is
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being a high performance coach.
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So really helping people burn fat, gain
muscle, strength, flexibility, and most
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importantly, helping with their mindset
and improving their overall mindset.
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Because your mindset
literally governs all.
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If your mindset is not set right, then
you’re not going to really achieve or
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even have the motivation, honestly, to
achieve any said fitness goal out there.
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So, or any goal, really,
even non fitness related.
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So helping people just get their
mindset dialed in the right way so
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that they can actually go ahead and
go forth and actually achieve every
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and every which fitness goal that
they might have set for themselves.
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Ed Watters: I like that a lot, Roman.
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Everything about life is really mindset.
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Like you just stated, if you do not
have a proper mindset, it’s going
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to affect everything in your life.
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Health, your, your well being with social
crowds, you know, that, that’s a big
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thing because we’re social creatures.
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And if, if we can’t fit into that crowd,
that can really do devastating things,
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harmful things to our mind, which
affects our body, our overall being.
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So, yeah, I like what you’re doing.
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So, what inspires you
to get in and do that?
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Roman Fischer: Yeah, what really
inspired me to get in and do this
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whole thing was actually from my past
and my past experiences in my life.
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So growing up, I always struggled.
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And I mean, I struggled with depression.
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I struggled with depression,
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I struggled with anxiety, uh,
fear, and really just achieving
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what I wanted to achieve in my
life, even outside of fitness.
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So a lot, um, a lot of the times
I would struggle with, you know,
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career based goals, but also trying
to get my body to where it was.
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Cause I also really struggled with,
you know, a low self confidence growing
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up, especially throughout school.
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I would get bullied for being skinny,
not big enough, not being on the
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football team, things like that.
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Just being more skinny and not being
as big, as muscular as I could be.
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So all that really did play into
more of a low self confidence
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and a low self image for myself.
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So that was something I struggled
with a lot growing up in my life.
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But then, yeah, definitely just not
knowing where I was in my life and not
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really having found myself in my past.
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So taking all my past experiences and all
my past, you know, life moments, taking
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that and then using that and seeing
how I just honestly overcame all that.
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I, I overcame every single
one of those things and I
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improved and I did a total 180.
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Because I went from being and having a
low self image and a low self confidence
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in myself to literally just doing a
180 and not feeling that way at all.
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And honestly feeling the
exact opposite of that.
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So using those experiences, how I
overcame that, to then help other people
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because naturally I am a humanitarian.
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So then using my past experiences
and my triumphs from those challenges
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and obstacles and using that with my
passion and love for helping out other
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people, that honestly just made my
full on passion for helping people out.
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Not just in their fitness, but with
their mindset so they can improve
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themselves and so they can elevate
to a higher level for their lives.
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Ed Watters: Yeah, that’s great.
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So a lot of mindset actually
revolves around our diet,
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what we put in our bodies.
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And this is important for
people to really understand.
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Because the toxins that we eat
today, if we’re not aware of what
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we’re eating, the quantities that
we eat, it’s very detrimental.
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Not only to our body physically,
you understand that, but
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emotionally, these toxins dive
in and they attack our emotions.
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So we feel tired and that turns
into these angry emotions that
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we all tend to get sometimes.
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So how important is diet and what did
you discover along your research path
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that really slows us down with our diet?
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Roman Fischer: Oh yeah.
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So nutrition, diet, like you were
saying, it is very, very important and
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crucial when it comes to our mindset.
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A hundred percent.
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I could not agree more, honestly.
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And so why it is so important and why
it’s so prevalent for how it can make or
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break your mindset for the good or for the
worse is, honestly, what you’re eating.
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And so when you look at what you’re
eating, the ingredients of each
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thing that you can consume, even
the things that you can drink.
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Because a lot of people undermine
the things that they drink and they
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only focus on the things they eat.
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And sadly, sometimes they
don’t focus on either.
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But the people that do make somewhat of
a, you know, calculated, um, awareness for
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themselves, they might look at what they
eat, but they undermine what they drink.
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So looking at both is very important.
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I wanted to begin with that because
it’s also with losing weight,
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people that want to lose weight,
they don’t focus on what they’re
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drinking, only what they’re eating.
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So just to know, and just to know and
notate, you got to focus on both equally.
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But with that being said, looking at
the ingredients and what’s in both of
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our foods and drinks is very important.
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And I’ve noticed along the way with my
research throughout the years of me doing
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this, and really just being more hyper
aware of what is in our food, what is in
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our drinks, is seeing a lot of the sugars.
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Just that alone, the sugars that they pump
into our foods and drinks is just insane.
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It is literally insane.
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I mean, you can have one serving, just
literally one bottle or one serving
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of Coke or Pepsi, for example, and
you can literally be going over your
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daily recommended intake of sugar in
just that one bottle or one serving.
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Because one bottle or a serving has
literally over thirty-six grams of
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sugar, uh, for most of the products.
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There’s some that might be about
thirty-six, but most of them I’ve
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seen are at least thirty-nine
or more for added sugar.
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So you’re already at least three
to four grams of sugar above
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your daily recommended intake.
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So you’re already over that
in one serving of soda.
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So just seeing things like
that really just amazed me how
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people can be consuming that.
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And sometimes people are drinking two
or three of those things or more a day.
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So you’re really, you’re really going
well above what you should be having.
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Um, I mean, honestly, I believe
that it’s good to cut all added
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sugar out, or at least most added
sugars, you know, out of your diet.
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Um, maybe have a few grams, like
ten grams, for example, is fine.
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I personally don’t go over double digits,
you know, like, or past ten grams.
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I do go up to double digits at times, but
I don’t usually even touch double digits.
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Uh, from what I actually have experienced
and that being the best way to do it.
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So I only recommend maybe going up to
ten grams of sugar for your best results.
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Because the less added sugar
you’re putting in your body, the
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better you sleep, the better you
focus, the better you can function.
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I’ve noticed your mental clarity, your
mental, um, just focus goes a lot higher
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and it’s a lot stronger when you’re not
consuming all that added sugar and BS.
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Another thing too that I found, uh,
is when you have a lot of, uh, when
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you have a lot of sugar, it actually
strips the collagen away from your skin.
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And so for those people that are, you
know, really good with their skin and
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they take care of their skin, they know
that collagen is essential for looking
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younger and keeping that youthful
appearance for as long as you can.
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Obviously age is, you know, age
catches up to people, but you can
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keep your age at bay, so to speak,
by keeping your collagen intact
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more so than not.
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And by limiting your added sugar,
that’s just one great way to do that.
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Because the more sugar you have, the
more it strips away the collagen,
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the more it strips away the collagen,
the older you look, the more wrinkles
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you can get, and just those types
of things that are just not the
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things that, you know, that we want.
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So that’s one other strong benefit
of limiting your added sugar intake.
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Not to say all sugar is bad, because you
can have natural sugar, I will say that.
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But even with that, natural sugar
found in fruits, like fructose,
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I would recommend that over the
added sugar, you know, sucrose.
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But when you do that, make sure you still
limit your sugar intake from fruit because
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too much of anything is a bad thing.
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So making sure you’re, I would
recommend only have two to
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four cups of fruit a day, max.
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That way you’re not having too much,
especially if you’re diabetic, you
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do want to still limit your sugars.
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But I have found that diabetics that
I’ve worked with as clients, being a
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coach and all, that when they do have
complex carbs and natural sugars, it’s
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not as bad for their blood sugar levels
as, obviously, candy is or sweets.
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So there is a difference in
quality between the two still.
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But it’s still important to know to limit
both, but especially the added sugar.
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Uh, beyond sugar, I do want to touch
on, when it comes to nutrition and what
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is infusion drinks, limiting salt too.
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So sugar and salt, the two S’s, right?
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That’s what I like to call it.
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And so too much salt, too much sodium,
in other words, that literally is
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going to make it a lot easier for
you to get high blood pressure.
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It’s going to make you look and feel more
bloated and it’s just not going to be
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healthy for you, it’s just not healthy.
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And it’s going to dehydrate you, you’re
not going to feel as good and alert
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and as energetic as you could be.
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And you’re going to feel
a lot more weighed down.
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And again, just a lot more bloated.
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So a lot of the things that you got
to look out for when it comes to
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sodium is eating crackers, eating
like lunch meats from the deli even.
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Because when you eat certain foods
like crackers, uh, lunch meat from
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the deli that, I’m not going to
lie, that’s usually packed with
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hundreds upon hundreds of milligrams
in just that serving of deli meat.
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And whether it be chicken, turkey, ham is
probably even worse yet out of the three,
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but literally any one of those three,
crackers like Cheez-Its or even just
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saltine crackers are notorious for having
a lot of sodium just pumped into it.
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So I would definitely make a note and just
make a point to, if you’re going to have
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certain foods, maybe certain snacks, to
limit that and opt for low sodium options.
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So if you’re going to have deli
meat, that’s not necessarily
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unhealthy, but just make sure you
opt for the low sodium, um, kinds.
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And ideally ones without nitrates
or nitrites because sodium nitrate/
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nitrite, uh, like those can actually
develop, obviously not right away, but
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they can develop ultimately into cancer.
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And they can be cancer causing agents.
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So making sure that you
take note of that too.
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Uh, those are often times
found in a lot of meats like
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beef jerky, um, and deli meat.
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00:13:17,889 –> 00:13:22,469
So, sodium nitrate, nitrite, you gotta
be very, very aware of that as well.
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So that’s another one
I wanted to point out.
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And then obviously,
there’s things like MSG.
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Monosodium glutamine and what that does,
for long, what that literally does,
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that actually can cause cancer too.
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And that’s usually found in things like
salt, could be in other snacks as well.
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It does make it taste better,
but it’s not good for you.
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So what tastes good isn’t
always good for you.
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And usually, I’ve got to be honest,
is usually not good for you.
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Not to say you can’t eat healthy and
enjoy what you’re eating and drinking,
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you can, there’s a lot of good
healthy things that taste amazing.
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But monosodium glutamine is not
something that you want to have
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in your food or drinks at all.
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So keeping sure that, looking for things
that say no MSG, or if it doesn’t say
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that, just look at the ingredients.
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When it comes down to it, no matter
the ingredient, just keep a look out.
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And what I’ve found to be a good
rule of thumb, a good solid rule
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00:14:19,730 –> 00:14:23,579
of thumb, is when you look at the
ingredients, if you can’t pronounce
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them, and if it’s longer than five
ingredients, it’s not always unhealthy,
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but it’s almost always unhealthy.
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It’s almost always unhealthy if
it has more than five ingredients,
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and you can’t pronounce them.
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So that’s another thing.
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And one other thing I wanted to bring
up on the ingredients, uh, you know,
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train is when you literally look at these
ingredients, if you see things like blue
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number five, you know, color blue, or
red number five, red number one, like
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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.
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There’s so many of them, but there’s
yellow, there’s blue, there’s red.
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But they are literally
not good for your health.
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Like they could not be worse
for your health, in fact.
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And studies have shown, and this is
actually what affected me, I’m confident
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it did when I was younger, cause I
would eat a whole thing of, it’s crazy,
224
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I would eat a whole thing of Twizzlers
and that had a lot of red dyes in it.
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And so I would eat a whole package as
a kid and so I’m, I’m a hundred percent
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00:15:24,315 –> 00:15:27,345
confident that caused some of my ADHD.
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Because these artificial colors do cause
certain, you know, mental conditions
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and a lot of unwanted, undesired
ones like ADHD and other things.
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Obviously, some of it can be
hereditary, but these ingredients
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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.
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And oftentimes that’s a lot
of the root cause of it.
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So making sure to clean that out of
your diet, and a little fun fact,
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00:15:58,110 –> 00:16:03,150
these things are banned in Europe and
across the globe for the most part.
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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
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artificial colors, infusion drinks.
238
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It is, it’s insane.
239
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It really is.
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Ed Watters: Yeah.
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00:16:19,610 –> 00:16:22,770
I like how you laid that
out, it’s very helpful.
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00:16:22,919 –> 00:16:28,050
That information took me a heck
of a long time to understand.
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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?
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00:16:39,270 –> 00:16:46,030
So, with, with all of those chemicals
that they add in, I worked in the
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00:16:46,030 –> 00:16:52,530
food industry for a while and, you
know, I, I’m a certified canner, and
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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
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And it’s even worse now because they’re
trying to drop some of the regulation
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that regulates our food industry
252
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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
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That’s not food safety, it,
it’s really unsafe in many ways.
257
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So the more that you can do for
yourself, uh, we have a little farm
258
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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
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was very hard to do because you
want that great tasting food.
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And, you know, Well, I don’t want to
eat that, that’s a lettuce, you know?
262
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But I’ll tell you once you start
eating these things, it’s great.
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My, my breakfast, you know, consists
of a smoothie, you know, it, it
264
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has measured, measured ingredients.
265
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And every morning we start with
one egg, two pieces of, small
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pieces of fish, and a smoothie.
267
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And that is our breakfast.
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And we used to eat like
it was going out of style.
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Obesity is a big problem in our world.
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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
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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
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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.
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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
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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?
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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.