Oct. 25, 2025
Fit To Carry with Aaron Cobb
Send us a text Most people plan their defense around a holster and a hope. We build it around breath, movement, and the split-second choices that actually decide outcomes. With defense instructor and security professional Aaron Cobb, we walk through a practical framework for making your body a tactical asset—so you can think clearer, move faster, and choose the lowest force necessary when everything goes loud. We start with the mindset shift: be a fighter with a gun, not a gunfighter. That m...
Most people plan their defense around a holster and a hope. We build it around breath, movement, and the split-second choices that actually decide outcomes. With defense instructor and security professional Aaron Cobb, we walk through a practical framework for making your body a tactical asset—so you can think clearer, move faster, and choose the lowest force necessary when everything goes loud.
We start with the mindset shift: be a fighter with a gun, not a gunfighter. That means building functional capacity, not chasing gym aesthetics. Aaron breaks the work into simple blocks you can do at home: daily walks that grow into hills or rucks, bodyweight sessions that cover the core human patterns—squat, hinge, lunge, push, pull, and twist—and mobility that lets you access and retain your firearm from awkward positions. We talk recoil control under adrenaline, why VO2 max matters in short chaotic fights, and how ground-fighting exposure from Krav Maga or integrative concealed-carry drills gives you a reality check on weapon retention and gas tank limits.
No fancy gear required. Resistance bands and TRX deliver scalable strength for apartments, travel, or injury constraints, including upper-body focus for wheelchair users. We map out nutrition that supports performance: anchor protein at roughly a gram per pound, swap processed carbs for whole-food sources, treat fats and carbs like a seesaw to avoid the worst combinations, and hydrate with electrolytes when heat or training spikes your needs. The goal is a routine that survives busy weeks—short, consistent sessions that stack into confidence when it counts.
If you’ve ever wondered whether you could fight for 90 seconds and still draw cleanly, this conversation is your blueprint. Subscribe for more skill-forward training talks, share this episode with a training partner, and leave a review with the one habit you’ll add this week. Your future self will thank you.
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00:05 - Welcome And Guest Introduction
02:08 - Aaron’s Background In Defense And Security
03:34 - Why Fitness Matters More Than The Gun
06:02 - Recoil Control, Oxygen, And Flexibility
09:17 - Simple Conditioning And VO2 Max Basics
11:44 - Everyday Habits That Build Capacity
13:42 - Assessing Limits And Scalable Training
15:45 - Movement Patterns: Squat, Hinge, Push, Pull
18:29 - Cardio Conditioning And Fight Endurance
20:52 - Ground Fighting, Krav Maga, And Reality Drills
24:38 - Diet Fundamentals For Performance
28:00 - Hydration, Electrolytes, And Heat
29:59 - Sustainable Routines And Credible Coaching
36:50 - Contact Info And Closing
WEBVTT
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Hi, welcome to the Armed Guardian Podcast Season 1, Episode 10.
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Today will be our last episode of Guest Episode of 2023.
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And our guest today will be Aaron Cobb from Viesal Defense out of here from Michigan.
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Aaron is a USCCA instructor, and today we'll be discussing physical fitness and the concealed carrier and what uh they need to do and some considerations so that uh you're able to defend yourself in those situations.
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So sit down, enjoy today's episode.
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Hi, welcome to the Armed Guardian Podcast.
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Today we're going to be talking with Aaron Cobb of Diesel Defense from the Detroit area, and he's going to be talking about physical fitness with us and the concealed carrier and some things that you can do to kind of help stay in shape, uh, be able to stay in the fight if you were needed to get into a prolonged fight.
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So without any further ado, Aaron, how are you doing today?
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I'm doing great, Brian.
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Thank you.
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Thanks for having me on.
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Thank you for coming and talking on this topic.
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Uh, it's one that I've every now and then I'll get asked in a class about physical fitness, but it uh it's not my number one, I'm not the certified trainer, uh, although I've been in a lot of physical fitness uh stuff in former military and law enforcement, but it's uh something that a lot of concealed carriers kind of take for granted.
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You know, they think I don't really need to do a whole lot, but uh they don't if they haven't been in the physical fight where they're you know fighting for their life, basically, it's um they they don't recognize how much it takes to stay involved in the fight.
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But uh before we jump into the topic, uh why don't you tell us a little bit about Aaron Cobb and what he does?
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Okay, uh as you mentioned, uh the next is Diesel Defense.
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Uh it is a firearms training company.
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Uh, I also do teach uh mass shooter training, uh countering the mass shooter threat.
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And I also do security training.
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So I covered kind of legal aspect of security work, and then I created a security firearms uh class.
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Uh I'm still uh in the security field, I'm a security contractor, so I do high threat security, usually for people with a whole lot of money.
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Um, and I do uh I transport prisoners uh for the U.S.
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Marshals.
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I'm a contractor, and then I also do security assessments on schools around the state of Michigan to help them uh get grants to improve uh the schools, whether it be cameras, uh getting vulnerable, glass replaced, that kind of stuff.
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So those those assessments help them get the money they need to make those uh changes if it's not covered by a bond or a millage.
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Um and that's pretty much it.
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That's pretty much it.
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And uh just try to help people become you know their own first responder is is the is the main thing.
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Okay, gotta turn off the air conditioner for the background noise.
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No problem.
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Uh okay, so someone that uh is getting into uh self- uh concealed carry, what are some things are someone that maybe has been involved in concealed carry but hasn't really given physical fitness much of a thought?
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What part does physical fitness play in the ability to fire your firearm and to stay in the fight?
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Uh if you want to take that in two different topics there or two different segments.
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Uh what's your thoughts on that?
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Well, my thoughts are that physical fitness is is of the utmost importance, right?
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Um, you know, I I I think that in the in the two-way community, uh at least observation, there's too much reliance on a firearm.
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You know, the the thought is, you know, if anything happens, I I have my firearms.
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And um there's a a gentleman, and I can't remember his last name, but his first name's Tim, and he has a company called IDS.
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Um, and he talks about being a not being a gun fighter, but being a fighter with a gun, right?
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And we teach the use of force continuum.
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We teach that you know you only want to use the minimum amount of force necessary to stop a threat.
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And somebody who relies uh solely on their firearm, well, they're going all the way to 10, right?
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They're like, okay, if something happens, I'm gonna use my firearm.
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Um, but there may be other things you can do, you know, based on your level of fitness.
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If you're not physically fit, you may have to use force to protect yourself.
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Whereas in the same situation, if you were more physically fit, you might have been able to buy yourself some time to get away, all for help, that kind of thing.
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So it's it's very, very important.
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And and it's not only a two-way community.
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I mean, when I was a corrections officer, uh, I mean, I worked with people who are out of shape, and and I, you know, I used to, I told people I I would be afraid to come inside of a prison if I was not in shape.
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So it's it's definitely something that's overlooked kind of by everybody, but I want and what I try to get my students to understand is that you know, this is this is a tool and this is part of the solution, but the other part of that is being hard to kill, and being hard to kill is being in in as best physical shape as you can be.
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Right.
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Yeah.
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That's that's good.
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Um I know that the physical fitness part of it, uh just being able to handle the gun and the recoil, uh having a you don't have to be overly fit and muscle muscled up or anything like that, but you've got to have well-toned muscles, uh, especially if you're you know involved in a situation, your your heart rate's gonna be already uh elevated and you're gonna start expending that oxygen that's supposed to be going to the muscles to help control the firearm.
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And you know, we've all have done you know several different things.
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You know, if you're talking about adrenaline, you know, the ice bucket, you know, putting your hands in the ice bucket to try to manipulate the weapon.
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Uh you know, holding the gun out and you you're oh not you don't have enough oxygen and you're not you don't have enough muscle tone uh or you know the conditioning, you you start that shake and everything, and that's gonna affect where your rounds go, where where the uh if you're gonna be effective in that potential gun fight.
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And uh it's just something that I think that a lot of people don't really um practice too much, like we talked about.
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So uh yeah, I think physical fitness uh at least some sort of basic conditioning.
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And then also the ability uh maintaining your flexibility because you have to be flexible in a you know in your shooting stance, and then if you have to turn and engage uh or run, uh you've got to have that flexibility to be able to move quickly.
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Uh you don't want to be like uh an old man that's been out of shape and and oh I gotta go.
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And uh it's just something that I I think a lot of people just take for granted.
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They don't they don't position themselves like they they should.
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Um yeah, sure.
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And and and to your point, you know, it's something that that most people just don't think about.
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You know, if somebody's never been in a fight, they don't know.
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And so what I tell people is I say, hey, listen, if you walk up uh a flight of stairs and you're out of breath, think about being in a fight.
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Because that's gonna be way more aggressive than you simply going upstairs to you know to the second level of your house or the second level of a business.
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And so the good thing is though, like you mentioned the ice bucket training and stuff like that, you can train, you can increase your VO2 max.
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And what VO2 Max is, is your body's ability to utilize oxygen, which if you're out of shape, it decreases.
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But the good thing is you can improve that.
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So uh one recommendation that I always have for people is if you don't do any exercise, if you have a job where you sit at a desk and then you typically go home and sit on the couch, you know, just start walking, start walking after dinner.
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Uh, and then as you become more conditioned, you can always uh increase the the uh the intensity by either walking faster or walking up hills, things like that.
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Walking with a backpack, put a little weight in your back, uh, which is a whole nother thing.
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I'm I'm into rucking too, but that's separate.
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That might be another uh conversation, but um, but little things, you know.
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I that that's the other thing I think people think, oh man, I gotta I have to go become a gym rat.
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No, you don't.
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You just have to be able to do the basic things, um, such as go up a flight of stairs.
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If you're on the floor, be able to get down on the floor and off the floor.
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Because I think the other thing is we romanticize gunfights.
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We think, oh, if I'm gonna be in a gunfight, I'm gonna be in that perfect isosceles or I'm gonna be in that perfect weaver.
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No, you might, I tell my students all the time, you might have to shoot sitting up in your bed.
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You might have to shoot uh from your car, or you may be trying to run away and fall, right?
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Now you're on the ground on on on your a weak side, now you have to try to get a firearm out and and and engage the threat.
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So it's just thinking of all these eventualities and then and then working a basic routine around that, and you don't need any equivalence for that.
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Yeah, and it doesn't take a whole whole lot to think outside the box to get into uh a moderate physical fitness or or get into shape.
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Um just think about you know, if you work in a the office building, you take the stairs instead of the elevator.
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Um you know, you go grocery shopping and you come home, uh you know, load up load your arms up with the bags and and carry that extra weight instead of taking just a couple and making multiple trips, but you know, use that to kind of help you uh tone the muscles or condition the muscles.
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Um a lot of things you just think out outside the box of your lawn work, uh you gotta ride lower in your bow, push mower, and every now and then you know you use the push mower.
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You know, different things like that to maintain your that would be your cardiovascular for the most part.
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But um, you know, it's just it doesn't take a whole lot to you know pick up the bag, you can move it, you can just you know back and forth, uh, you know, whether it's uh groceries, trash bags, trash whenever you take it to the trash can, picking it up and dropping it in the dumpster of the can.
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So uh a lot of things we can do outside the box, I think, without that special equipment.
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Um you got a lot of things around the house.
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Uh take a shower, dry off of the towel, use your towel uh to kind of tense up your muscles and relax if that'll help build up uh some of your your muscle fitness.
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Uh it's not you know, it's not like you're picking up weights or using resistance fans, but you you are to a point with you know that towel just kind of tensing up, uh building that uh tension there and then releasing it, um a lot of things around the house that we we kind of play off that uh we can use to help aid our business that it's uh sure.
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And I think the the key is just kind of doing a self-assessment of where you're at, you know.
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And uh, you know, if you don't have any um ailments, if you don't have any uh issues, uh you know, any disabilities, you can you can do calisthenics, like we kind of talked about off camera, is you know, jumping jacks, running in place, push-ups, sit-ups.
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I mean, the very basic, you can do that uh in your living room floor, right?
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And then uh what I would say is if if there are people listening who are like, you know, I'd love to do all that, but I have you know uh some sort of a disability, then that's where maybe an occupational therapist uh would help uh or a good personal trainer.
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You know, there's uh back when I was, and that's one thing I forgot to mention uh in my intro there is that I was a certified personal trainer for 12 years.
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But um, you know, having a competent uh personal trainer who can who can um make a program just for you, and and and they should be.
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If you're dealing with a trainer, there should never be what we call a cookie cutter program.
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And there's plenty, there's plenty of cookie cutter programs out there.
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You can just go on YouTube and and type in you know full body exercise, and you'll see a zillion of them.
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You might even find one of my old ones out there.
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But um, but but the key is getting a plan that's specific for you if you're dealing with a certain uh issue um and explaining to that professional saying, hey, I'm not you know, I'm not trying to be a bodybuilder, I'm not trying to run a marathon, I just want to be functionally fit, and this is what I'm these are my limitations, and they they will be able to create a program specifically for you to help you be able to do that.
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For without someone that's looking to get into trying to better themselves or get into a little bit better condition, we've talked a little bit about the you know, just getting out walking, taking steps, uh things like that.
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Uh if they were wanting to get into, you know, extend that a little bit, and we've used body weight exercises, but um what are you you know as far as um resistance bands?
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Uh would you say resistance bands are are are great, especially if you're doing like a a home gym where you can't have the weight pounding on the floor because you live in an upstairs apartment or something?
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Um what are your thoughts or what are some exercises that you think fashion for a concealed carrier might uh might work?
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Um sure, yeah.
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But exercise bands are an excellent tool.
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They're they're they're small, they're compact.
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Uh you can get different sizes to uh have the different resistance, whether it's lighter resistance, the thinner bands are lighter, the thicker bands are heavier resistant.
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So those are apps, a great tool.
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You can travel with them, uh throw them in a suitcase.
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Um, if you do travel for work, you know, have them in a hotel room, that kind of thing.
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Um, and then uh the other thing, um, kind of a uh along the same line, but gives you a little more versatility is like something like a TRX band, something like that.
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Um there you go, yeah.
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Yeah, and those are perfect.
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And then um, you know, when it comes to to uh designing a plan for yourself, you just a plan doesn't have to be that um you know detailed.
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There's there's there's some movements that as humans we need to be able to do, and those are squat, lunge, hinge, right, twist, and then push and pull with the arms.
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That's it.
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All these exercise programs that you see online on TV and all that, they are all based on those.
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Those are the bare minimum uh movements.
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So, what is a squat?
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Well, you know, me in my bodybuilding, heyday, I'd go to the gym and put as much weight on my back as I could and I'd squat with it.
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But guess what?
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You can do an air squat, what we call an air squat with zero weight, right?
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Uh you can do that in your living room, and you just do uh do a couple sets to failure to fatigue, and and that works just as well.
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You know, I got a buddy that's a football coach, and he will often have his guys do step-ups at on the bleachers out at the football field as opposed to squatting.
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Now, they do you know 50 sets at a or 50 reps at a time, but it's the same thing.
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It's the exact same thing.
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So, you know, so again, don't don't get too far in the woods, keep it simple, and say to yourself, okay, I need to be able to do these basic things.
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Now, when it comes to cardio conditioning, uh, which is actually gonna um I feel be more important for you in a fight, uh, I mean, all you gotta do is look at a UFC fight, and those guys can fight three, five rounds and don't even break a sweat usually.
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And that's because their cardio is insane.
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I look at I get tired looking at it, but but being able to to have that cardio fitness because the whole goal is you're hoping that if the person attacking you might be out of shape and you're in shape, well, you just even the playing field as long as they don't get their hands on your firearm, right?
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Right.
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So um, so yeah, so there's that.
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And then, you know, if you are dealing, let's let's talk about somebody who might be wheelchair bound, right?
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So they're obviously going to be limited to upper body exercise and using um resistance bands as an example.
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You know, you could secure one end of a resistance band uh on a door or in a door, and then you know, do bicep curls, uh do rows, that kind of thing, you know, by locking the the wheelchair in place and getting the resistance that way.
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Um, I mean those bands are are honestly, I mean, you're unlimited with those bands.
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You can do so much.
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Yeah, yeah, that's good.
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Um and talking about the cardio, you know, and we mentioned it briefly, is uh if you got into a situation where your attacker was within arm's reach for either your lack of situational awareness or you being caught at the you know them approaching and you're either can't get to your weapon or you don't have any other means of uh self-protection.
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That can be that basically ground fighting.
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But uh you know, a lot of people don't realize uh if they get in in an actual true fight uh where you're having to fight off a attacker that you're you'll burn off, you'll uh get to the point where you're gonna fatigue and it's gonna be fairly quickly, regardless of how fit you are.
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You know, just because you're fit, you're not gonna be able to endure a 15-minute fight more than likely uh in a self-defense situation.
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Uh there's an incident that I think kind of brings to point uh that happened here not too far from us over in Woodvine, Georgia, where the I don't want to get into the there's some some playing um things going on with it, but if you watch the dash cam footage, uh you know, the guys resistant to the officer, yeah, that they've got a different agenda, the officers going in dealing with the violation of the law.
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But you know, again, put it in that you know, you lost situational awareness, you walk around a corner, there's a guy right there.
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Um they see this person becoming very aggressive with the uh officer and attacking them.
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Unfortunately, the guy is uh officer ends up shooting the person, but afterwards you see that officer who is in looks to be in fairly decent shape, uh standing over his patrol car on the hood, huffing and puffing because he's you know expend all that energy, fatigue, those muscles in that short fight that he had.
00:20:52.880 --> 00:21:07.920
So uh you know, just because you know, like you had mentioned, the uh got the gun, that's all I'm gonna need, or I got pepper spray and stuff, anything like that, always be prepared for that ground fight, basically.
00:21:08.079 --> 00:21:47.279
Um and I I'm an advocate of I think everybody should at some point take some sort of ground fighting if they're able to, uh, some sort of uh martial arts or ground fighting uh class just to be aware of that energy that is expensive and how how quickly, you know, don't depend on your physical fitness uh or the the weapon or anything, but uh be be aware of what it's gonna take and how long you're actually going to last in a situation.
00:21:49.440 --> 00:21:50.559
Yeah, I agree.
00:21:50.640 --> 00:22:00.160
And and you know, one of the things I kind of um was considering at one point was uh you know either taking like jujitsu, that kind of stuff.
00:22:00.240 --> 00:22:02.240
And I did play around with Krav Maga.
00:22:03.119 --> 00:22:26.400
And uh and and even if you take Krav Maga for a month, it it's well worth the money because uh at the end of every, well, I shouldn't say the end, but the last portion of every class, it there's maybe four or five of you, and one of you is being attacked, and so everybody is attacking you, and so you're full on fighting for 90 seconds.
00:22:26.480 --> 00:22:41.759
I mean, you're getting your butt kicked for 90 seconds, and even though it's a controlled environment, you know, obviously these people aren't trying to really kill you, it will really wake you up and say, holy cow, I I felt like I was in great shape until I started going to that.
00:22:42.079 --> 00:22:49.519
And you know, you're just drenched, and you're still getting that adrenaline dump because even though you know your life's not in danger, you still have a task to complete.
00:22:49.599 --> 00:22:52.720
When that when that timer goes off, you have to react.
00:22:52.960 --> 00:22:58.720
And you know, but again, there's those some of those systems, you know, it takes you a couple years to get really good at them.
00:22:58.960 --> 00:23:09.759
So um uh here out here in Metro Detroit, um, there's a a guy that puts on uh integrative defense strategies is what it's called.
00:23:10.000 --> 00:23:16.160
And it's it is fight-based, but it's a concealed carry combat class.
00:23:16.559 --> 00:23:24.799
And so a scenario like say you and I were partners, uh, we would have cert pistols on us uh and holsters concealed.
00:23:25.119 --> 00:23:27.039
I've broken three holsters, by the way.
00:23:27.200 --> 00:23:31.119
So you quickly find out which holsters are worth the money and which aren't.
00:23:31.279 --> 00:23:39.440
Uh but but the instructor might put me and you facing each other on our knees and say, okay, your job is to get each other's pistol.
00:23:39.599 --> 00:23:42.960
So and and you know, we're not really using any.
00:23:43.200 --> 00:23:49.200
I mean, they teach us some techniques and all that, but they don't get in the woods on it because you don't have years to become masters, right?
00:23:49.359 --> 00:23:50.640
You got an hour.
00:23:50.799 --> 00:24:00.480
And so I encourage that anybody listening, if there's anything like that around you, uh, or even a Krav Maga class, and I and it seems like the same people are gravitating.
00:24:00.720 --> 00:24:04.240
There's a lot of concealed carriers in Krav Maga classes.
00:24:04.400 --> 00:24:14.000
Uh, there's a lot of concealed carriers, obviously, they're in the combat concealed class, and it gives you that reality check, but it also gives you that that confidence you begin to gain that confidence.
00:24:14.079 --> 00:24:23.599
But I tell you, I'll tell you this, that even with that, I still walked out of there and said, you know what, I need to run, I need to run some more because I was getting out of breath pretty quick.
00:24:23.920 --> 00:24:41.680
And again, that lactic acid system that the that the cells use for energy gaming, it unless you can dominate your opponent in about 15 to 30 seconds, you will have to resort to using your firearm because other than that, you know, it's game over.
00:24:41.920 --> 00:24:45.759
And I've seen some of the same dash cam footage that you mentioned.
00:24:45.920 --> 00:24:59.279
Uh, there was one where the and the officer was very obviously uh out of shape, but the kid got the best of him, and because of that, the officer, you know, the kid mounted the officer uh on his back on the ground.
00:24:59.359 --> 00:25:04.880
The officer had no choice but to, you know, to use his firearm, otherwise he wouldn't have made it out of there.
00:25:05.119 --> 00:25:13.839
So, you know, I can't stress enough that by improving your your physical fitness, it just gives you that edge, it gives you that chance.
00:25:14.079 --> 00:25:23.680
That maybe you don't have to use your firearm if you can buy just a split second to get out of being mounted or to um to get away.
00:25:23.920 --> 00:25:25.839
I don't know, can you hear that traffic out there?
00:25:26.079 --> 00:25:29.039
Hopefully you can occasionally I'll hear it.
00:25:29.279 --> 00:25:32.799
Yeah, yeah, I live right on Ford Road, I'm in Dearborn, right?
00:25:32.960 --> 00:25:34.720
The home of Ford Motor Company.
00:25:34.799 --> 00:25:39.599
And it seems like everybody that owns a charger or a challenger lives in this neighborhood.
00:25:41.680 --> 00:25:44.720
But so yeah, yeah, I can't stress that enough.
00:25:44.880 --> 00:25:57.519
Um, and again, people don't have to spend a ton of money on gym memberships and all this kind of stuff, just start simple, evaluate where you're at physically and say, okay, what can I do to be just a little bit better?
00:25:57.759 --> 00:26:01.680
You know, maybe walk after dinner every night, something like that.
00:26:01.920 --> 00:26:02.240
Okay.
00:26:03.279 --> 00:26:08.880
Something I I didn't uh include in the in our pre-questions, but it just kind of hit me.
00:26:09.039 --> 00:26:12.720
And if you're not real sure or don't feel comfortable, just let me know.
00:26:12.880 --> 00:26:31.599
But uh part of the physical fitness, I think, is also learning the proper diet to feed your your muscle system, uh, because you know carbs uh are quick for that quick energy, but then you also need a balance of protein and and other things.
00:26:31.759 --> 00:26:40.480
Uh do you subscribe or or do you have any suggestions on on dietary or physical fitness?
00:26:41.200 --> 00:26:42.079
Yeah, absolutely.
00:26:42.160 --> 00:26:44.960
I've got a uh I was certified in that too.
00:26:45.599 --> 00:26:58.880
They went together with uh so so yeah, so so what I tell people is you know, um part of part of being in shape is not being uh overweight, right?
00:26:59.039 --> 00:26:59.200
Right.
00:26:59.920 --> 00:27:02.240
If let's say you let's start there.
00:27:02.319 --> 00:27:14.400
So let's say somebody that that's listening to this, they're overweight, um, you know, they're doing the huffing and puffing, going up and down the stairs with their concealed carrier and they want to get in shape and they want to uh eat better.
00:27:14.799 --> 00:27:21.440
Uh the the thing is is processed food overall, but especially processed carbohydrates.
00:27:21.599 --> 00:27:24.400
Carbohydrates are an energy source.
00:27:24.480 --> 00:27:28.240
And believe it or not, dietary fat is an energy source as well.
00:27:28.559 --> 00:27:31.279
Um, but the body loves carbs.
00:27:31.440 --> 00:27:37.920
And so what I tell people is start switching out your processed carbs for natural carbs.
00:27:38.000 --> 00:27:40.799
So instead of having a Snickers bar, have an apple.
00:27:41.039 --> 00:27:46.640
Um, the body knows what to do with sugar, even though excess sugar will get us in trouble.
00:27:46.799 --> 00:27:57.920
The mitochondria in the cell recognize sugar and every cell in the body can use it for energy versus artificial sweeteners, uh, highly processed sweeteners.
00:27:58.000 --> 00:28:01.759
The body doesn't know what that is, so the body will store it as fat.
00:28:02.319 --> 00:28:07.039
Um, and then uh when it comes to protein, should be the basis for everything.
00:28:07.200 --> 00:28:12.240
You everybody should be getting in at least one gram of protein per pound of body weight.
00:28:12.880 --> 00:28:16.960
I don't care if you're 15 years old or 95 years old, that should be the basis.
00:28:17.200 --> 00:28:25.759
In fact, the older you are, the more protein becomes very valuable to uh help with muscle wasting and that kind of stuff.
00:28:25.920 --> 00:28:28.160
And then uh dietary fat.
00:28:28.400 --> 00:28:38.799
So when it comes to fat and uh when it comes to fat and sugar, what I tell people broadly is think of a sea salt.
00:28:38.960 --> 00:28:49.359
If you're gonna have a high uh carbohydrate, I said sugar, then sugars are carbs, if you're gonna have a high carbohydrate meal, then fat should be low.
00:28:49.440 --> 00:28:50.400
And then vice versa.
00:28:50.559 --> 00:29:02.000
If you're gonna have a high fat meal, let's say you're gonna have a nice juicy, thick brisket with a lot of fat on it, marbled really good, that's a meal where you would want to avoid having bread or potatoes or anything with it.
00:29:02.319 --> 00:29:05.119
So that way it's just a way to keep it simple.
00:29:05.279 --> 00:29:13.119
You know, protein should be across the board, one gram, at least one gram per pound of body weight, and then carbs and fat, just think of a seesaw.
00:29:13.279 --> 00:29:14.880
And if you think of it, what is ice cream?
00:29:14.960 --> 00:29:16.640
Ice cream is sugar and fat.
00:29:16.720 --> 00:29:20.160
And that's it's awesome, but it gets us in trouble, right?
00:29:21.440 --> 00:29:21.920
Yep.
00:29:22.160 --> 00:29:22.400
Yep.
00:29:22.640 --> 00:29:24.319
So just making those subtle changes.
00:29:24.400 --> 00:29:32.400
And I've as as a as a former bodybuilder and a personal trainer and nutrition coach, I I have literally tried every diet out there.
00:29:32.559 --> 00:29:35.119
Uh, the other thing is not to be dogmatic.
00:29:35.279 --> 00:29:42.240
Like, you know, there's people that are dogmatic about veganism or about whatever, but it's like everything is in phases.
00:29:42.400 --> 00:29:47.680
You'll find that if you cut out all processed foods, you're gonna see a change in your body.
00:29:47.920 --> 00:29:49.519
But is that gonna get you to the end?
00:29:49.599 --> 00:29:49.839
No.
00:29:49.920 --> 00:29:56.160
Maybe somewhere through that journey, you say, okay, I think what I'm gonna do now is I'm gonna cut carbs for 30 days.
00:29:56.400 --> 00:29:59.440
You know, do like a carnivore, keto style diet.
00:29:59.519 --> 00:29:59.759
And
00:30:00.000 --> 00:30:02.720
And then you might see some results.
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