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Chapter 4
373 Plays7 months ago
Our First Guest! Dr. Val goes to the bullpen and brings in master motivator and personal mentor Marc Von Musser to help inspire Dave to connect with his inner superhero!
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Transcript
Introduction and Guest Welcome
00:00:00
Speaker
Hello, everyone. Welcome back or welcome. If you haven't been here before, but you should go back and listen to the first three chapters of our show, or maybe you don't have to, because this week is our first ever guest. That's right. One of Dr. Val's mentors, Mark Von Muser, joins us today. Only four shows in and Dr. Val is already waving the white flag and calling for backup. He's here to help guide me and you.
00:00:28
Speaker
towards a better tomorrow. It's chapter four of Dr. Val Saves Dave.
00:00:38
Speaker
Hey, everybody, have you heard the news? Dave's 70-50 and he's got the blues. He's out of shape and this is true. He needs help, he has no clue. He grabs his phone and she can't quit. Dr. Val will do her trick. She'll be tough, there's no free pass. Come on, Dave, get off your ass. Dr. Val, can you save Dave? He's quite alive.
00:01:23
Speaker
Holy
Dave's Weight Loss Journey
00:01:24
Speaker
smokes, can you believe this? Chapter 4 of Dr. Val saves Dave. And so far she's doing great because I'm still alive.
00:01:31
Speaker
So points for you. Welcome back everybody who's been joining our journey. This is a very exciting episode of Dr. Val. We have our first guest today. Can you believe it? So to catch you up, if you've missed it, I am down 10 pounds now.
00:01:47
Speaker
in just 3 weeks and it might be 12 I haven't had a chance to wait a day but I've probably lost a pound just coming upstairs so I'm probably super cut but anyways obviously if you caught last week's episode I've been riding a high I'm looking good and feeling good but as we know
00:02:04
Speaker
going forward these these momentums are hard to sustain and that's really what it's about right is how do you keep this charge going it's easy right now it won't be and it's not just about diet there's a lot more to being healthy at least according to dr val so so dr val i'm you've brought a guest somebody that's important to you that you think can help on the journey so why don't you tell us who else to join us today
00:02:30
Speaker
Absolutely.
Mark's Inspirational Journey
00:02:31
Speaker
It is my great honor and great privilege to have one of the humans that I think the most highly of in the world, someone that I absolutely love, Adore, who has been such a blessing in my life, one of my favorite people on this planet, my sidekick, my, you know, brother in arms, Mark Von Muser. I want to introduce him and
00:02:56
Speaker
and let everybody be exposed to Mark because this man is absolutely incredible. He is superhuman. He is amazing, loving, kind, compassionate. But the most important thing is he's been in my corner from the moment that I met him.
00:03:17
Speaker
And so one of the things that he has taught me is never to work alone and that being alone and not feeling like you're part of a community can take you away from your goals.
00:03:31
Speaker
So if you want to really achieve, if you want to really perform, you have to have a team around you. And so he has been one of my biggest supporters, just a bundle of love, a light warrior beyond compare. Welcome Mark to our show. Thank you. I'm excited to be here. Follow that intro. Yeah. That's legit. If I was a comic, I wouldn't want something that big before I came out.
00:04:03
Speaker
That's some pretty glowing praise and good stuff. Mark, nice to meet you. Thanks for coming. I'm excited to meet you as well. Such a great concept for a conversation and a project that you guys are doing, especially when you realize my purpose is to identify, inspire, and help awaken the greatness in others until they own it themselves.
00:04:20
Speaker
And right now as a country, North America, 70% are overweight, 38, 39% are morbidly obese, and about 300,000 people are dying a year prematurely because of it. So what you guys are doing is standing in the face of that and fires me up. So I love this conversation. Time to help people reclaim their greatness.
00:04:42
Speaker
Thank you so much. And just so our listeners know, one of the things that makes you incredibly great is that you've been pursuing greatness and achieving it for your entire life, basically. So you've done Bud's training. You trained as a Navy SEAL. You got through that. I know you've studied after that human performance and what makes human beings successful.
00:05:07
Speaker
And you had your own health journey along the way too. Why don't you tell people a little bit about how you became the great
00:05:16
Speaker
Sure. Well, thank you for that lead in. But part of it was that I grew up with dysfunctional family. I had an amazing father. It was like the big fish, if you ever saw that movie. He was a child movie star.
Diet and Mindset Adaptations
00:05:28
Speaker
He was a performer. He soloed a duet with Frank Sinatra. He was in movies. He had records. He was on every Twinkie. He was larger than life, but also a big time alcoholic and dysfunctional.
00:05:38
Speaker
and a Peter Pan. And then my mom was Miss Norway. And so she was also equally amazing in her own way. But they were not really good parents. They were more back in that era. So I grew up not sure if we were gonna be evicted today. I grew up in a very dysfunctional and to stack on that, I was really small. My brother and I were like four foot 10 in high school at 68 pounds when I was there. I didn't break a hundred pounds till I was almost 17. When I was 21 and I started my journey, I weighed 111 pounds.
00:06:08
Speaker
And so what happened though is God intervened where I was at college, I was signing up and I went to college and I was so overwhelmed. I walked in and there, I mean, it was chaos. Everyone's running all over the place and everyone's there. And immediately I got overwhelmed and I'm like turned around to leave. Like, I can't do this, I'll just go work. So as I'm walking out, the school admin, the university admin was a friend, my girlfriend's mom's friend or a mom, right?
00:06:35
Speaker
And she goes, Mark, where are you going? And I said, this isn't for me. And she goes, wait right there. She said, what's the problem? I said, I can't do this. I don't even know where to start. And it's too much. And I start going through my basically bitching and whining. She said, just grab a seat right there. So she goes and gets this old guy.
00:06:53
Speaker
Dr. John and Don Flood. And he sat down and he comes over and he says, I hear you're having some trouble. And I'm like, it's okay, I'm gonna do it. He goes, I'll make you a deal. He said, you take two classes that I tell you and I'll help you register and make sure you get all the classes. And I said, well, what are the two classes? It doesn't matter, that's the deal. And so I sit there and I said, okay, fine, I'm in.
00:07:14
Speaker
I'll do it." And then he said, I go, now tell me what the classes are. He goes, number one is reading, reading speed and comprehension. He said, the average human only reads it, or the average American reads at a third or fourth grade level and a college graduate only reads at a fifth grade level. He goes, you can't change your life if you're at a low level here. So you got to fix that. Number two, he goes, behavior modification, my class, it was called psych six. And I didn't know this even existed. But I walk in this class in the entire year,
00:07:43
Speaker
was this guy was fat, here's how he changed. This guy was broke, here's how he became rich. This person was lonely, this is how they found love. And case study after case study diagnosing the shifts in mentality. And that's what started me on my journey. Then that led me to Zig Ziglar Books. Then that led me to Napoleon Hill. Then that led me to W. Clement Stone. And it became my obsession.
00:08:04
Speaker
and I weighed them massively, and Dave, you know this, there's very few things as sexy to a woman than as a basically a man that's 111 pounds. I mean, that screams alpha male. And so I remember I wanted to start getting huge like Bruce Lee, and that was gonna be a big 130. That's how far I was. Well, let's jump ahead many years. Eventually I got as big at five seven, I got up to 200 pounds to 10 with a 29 inch waist. So I got jacked naturally.
00:08:33
Speaker
And I did that. And then part of it, though, is that I didn't understand key pieces along the way, whether it's kinesiology, certain things over trained. So I massively broke my ankle, the talus bone and the whole thing. And that set up a series of dominoes, which really jacked up my movement for the rest of my life.
00:08:52
Speaker
And that's part of where Dr. Val came in. Part of that process was dealing with stress fractures when I was at buds, dealing with stress fractures, torn meniscus, plantar fasciitis, patella femoral syndrome, hip flexor strain, abductor strains, all these injuries because my body was not optimized.
00:09:13
Speaker
she
Overcoming Dietary Challenges
00:09:14
Speaker
came along were very similar to you Dave as I was getting to a point in life where I said you know what I don't want to be good I already wasn't fat at this point I dropped down from about 210 and I got down to about 180 where I was okay I mean I wouldn't stop traffic let's put it that way with my body but I made a decision and I said you know what
00:09:35
Speaker
I want a superhero body. I want to look like a superhero. If I have a choice to go through life, it doesn't make me a better person, it doesn't. But if I have a choice to look like a superhero or a wallflower, I'll choose a superhero every time. And that's when I started working with her. And holy shit.
00:09:51
Speaker
Everything that I was eating was inflaming my gut. I had no idea. And this was a good diet. This was a natural bodybuilding diet, right? Whey protein, casein protein, all this stuff that I loved with all my aspartamean sweeteners. I mean, it was like chemical shit, but I loved it. And she saw it and basically threw up in her mouth as she was seeing all the shit I was poisoning myself with. I drank two gallons of aspartamean a day.
00:10:18
Speaker
And I looked good on the outside, but not stopped traffic good. And then we started working together and I got to that point. I was 56 maybe now at this point, 57. And I, somewhere we'll post a picture. I got to a point where I looked better than James Bond when he came out of the water. If you remember Daniel Craig coming out of the water. Very similar to Zac Efron when he was in Baywatch, only I had way better chest development.
00:10:44
Speaker
and no offense at. But then right when I got to that peak, I ruptured my left quadricep tendon and my right quadricep tendon, fractured both patellas in a freak accident at the peak of my height, and now I have to learn how to walk and if I'm ever going to walk again.
00:10:59
Speaker
And that led me down a journey, which I had no idea, but we were really preparing for this journey. And Dr. Val ran point on nutrition. A friend of ours, David Thunder, worked on the physiology. And I had to come all the way back from learning how to walk again, rebuilding everything. And that's kind of what brings us to today. Long story short, I was expected to be in the bed for four months non-weight bearing in a hospital bed for four months with that before I stand.
00:11:26
Speaker
David and Dr. Val had me standing within two to three days. And I walked into the doctor's office at 10 weeks with no crutch, no cane, and no brace. And the surgeon couldn't figure out how the hell it happened. He couldn't carry on a conversation because he's like, wait,
00:11:42
Speaker
Where's your cane? Where's your wheelchair? This is a genius at knee surgeries and he couldn't get his head around. How was I able to fast track it? And I can tell you it wasn't me. Mindset was a big part and we'll talk about that. But Dr. Val getting the nutrition is the foundation for all of it. So that's how we got here.
00:12:03
Speaker
And not only that, 10 months after that incident, so not even a full year, 10 months after that, you were doing a half marathon. Correct, in the Sierras. So Yosemite. Yeah, I forgot about that. You're right. That was fun, too. Yeah. Yeah. Well, so far, the only thing we have in common is that I've also gotten in trouble for eating the wrong salad.
00:12:24
Speaker
Well, Mark hates vegetables, so that's a good story too. True. I don't like vegetables. I swear to God, my food eats vegetables, right?
00:12:33
Speaker
It just isn't, I've never liked it. I can eat, my favorite all time diet was bulletproof coffee for breakfast and rib eye at night. And I'm not kidding, that's it. And it's like, I don't need the vegetables and oh my God, she made me start eating vegetables. You should have heard me whine when I was having to eat vegetables and oh my God, you know, here I'm a grown man whining like crazy about it. But,
00:12:59
Speaker
Okay, so here's a key part of this. I knew that there's a difference between looking good on the outside and actually being cellularly healthy. I knew there was a difference between longevity and just looking good for a short period of time. I knew I had to make some changes. I was not happy about making them.
00:13:16
Speaker
but i had to make a choice i either wanted to look like a superhero perform like a superhero or i accept the fact that i'm in live below my greatness and i'm gonna die prematurely those are two options it's neither it's not you can't have both and with that it's still funny there's still a lot of things along the way like you said dr val
00:13:37
Speaker
I'm hyper-motivated. A lot of people, I've had people call me the white David Goggins. I mean, I'll go do crazy shit just to do it, right? I'm hyper-motivated. And I remember during this one 16-week track, I'm working with Dr. Val, working with my bodybuilding coach, getting really like right there. I bitched every single day about, I think I need more carbohydrates. I think I should do two a days. I wonder if I need more fat. I should cut back on my fat. I don't think it's working. Do you think it's working? The whole time.
00:14:06
Speaker
And if I did not have a workout partner that was equally committed, I did not have an expert in my ear, I guarantee it, I would have bounced. And the way that it bounces is not what people think. Because like you Dave, I love cheeseburgers. I love my trailer trash food. I love my pizza, my tacos, my hamburgers are my favorite. If it's something you'll find in a trailer park in that community, I probably love it.
00:14:32
Speaker
I remember the brain. I'll give you an example if I can find a picture if you can see this. So I'm hyper motivated, but guess how quickly my brain after 30, 40 years of training my brain to focus on a goal. Guess how long it took me to get off track and start thinking about my cheat day. Just take a guess.
00:14:52
Speaker
I was going to say, three days? One to two. And one to two days, I'm already thinking about kind of like, you know what? The way that the brain works is like, you know what? I think I probably would be better if I had a cheat. And a hamburger, most people don't realize, but a hamburger has fats, carbohydrates, proteins as well.
00:15:14
Speaker
So this was, I don't know if you can see this, but this was the before and after, right? So I wasn't horrible here, but I got really good here. And I'll show you the one that really stood out because at the end of the day, we all have greatness within us. I set a goal to look like that, okay? That was my goal. And I said, shit, if I could go through life like that, I'd rather go through life rather than a Doughboy. 16 weeks later, that was me.
00:15:44
Speaker
at 56. Now, soon after this was when I ruptured my quadricep tendons and everything. But during that time, even though I'm hyperdriven and motivated, I kept wanting to talk myself out of it. And that's what I see most people do on the journey. And here's what David's important.
00:16:00
Speaker
You said you're smart enough to know this, most people don't. It's easy in the beginning, right? You make a couple of shifts and weight comes off really quick. But what happens though is when those shifts start to transition and your body stabilizes and holds on. When that happens, our mindset starts thinking, you know what, it's not working.
00:16:18
Speaker
If you don't have somebody in your ear, if you don't have daily rituals and people to hold you accountable, it's only a matter of time until you skip a meal or you go ahead and start putting into cheeseburger or pizza because good God, who doesn't love pizza? You probably need it. And all of a sudden we have candy and all of a sudden we sabotage. And I mean, I wanted to do that every single day for 16 weeks and the whole time I didn't think it was working until the end.
00:16:46
Speaker
Yeah, I can see that it's certainly begun already. You start to think, well, one fry couldn't hurt. Right. Because I've done so many other good things. I need the fat. It's carbohydrates. That builds muscle. Sure, right? And I mean, I used to eat 100 of them. What's one? Exactly. And then you start looking at the gummy bears. Well, the beer, too. The sun hits the beer on a day. Well, what's one is mostly water. I'm going to sweat it out anyways. Exactly. My body can process. It's only one. It's not a whole pitcher right now.
00:17:12
Speaker
Well, I'm a big fan of this concept, Mark, that I'm sure you are as well, based on what I'm hearing, which is when the when the student is ready, the teacher appears. Yeah. Right. And so for whatever reason, the timeline of it and such, you know, as a comedian, obviously, and this is changing, but, you know, as over the past
00:17:31
Speaker
You're supposed to be the best-looking guy in the world. You're not supposed to be a threat to the guy's girl. True. You're supposed to be the guy we can laugh at. You're supposed to be sort of that androgynous, not-so-sexual, funny guy, so men and women can laugh at something. Yeah, the Tom Arnold concept. Sure. Or, you know, Will Ferrell, for example, like in certain names. The point is it's not supposed to be Dwayne Johnson.
00:17:54
Speaker
Why not? And yet, here we are. We are seeing a shift. Funny people could actually be fit and attractive. Well, because as you know, as much as a lot of whatever the percentage was, you said 70% is overweight, there is certainly a shift also in the consciousness of people trying to be healthier and respecting healthy in other people in a way that we didn't. You know, you're hearing less and less vegan jokes and veganism jokes. I still make a lot of vegan jokes.
00:18:20
Speaker
I had a great bit that I was sad to say goodbye to as I realized I was probably wrong. It doesn't mean we don't get to talk about it.
Mindset and Physical Transformation
00:18:29
Speaker
No, no, the jokes are there. But as, you know, kept to me ordering, you know, like I said, I went full winter. He went Sally up in Whitehorse. And do you have the olive oil? And could I get that with the lemon on the side? I hate me. I hate me right now. I'm the same way. But in Dr. Val, I actually looked forward to salad yesterday. So I'm actually looking forward to a salad. That's that is a big stretch.
00:18:54
Speaker
It's huge considering that you hated vegetables. Yeah. They're like my kryptonite. So yes. So if you could go back to bullet coffee, ribeye guy and tell him, buddy, you're going to love a salad someday. Okay.
00:19:09
Speaker
That's true. But the salad, the way that she did it, and how much did I bitch to you about the dressings, right? The salad wasn't bad enough, but I hated all the crappy dressings, right? Well, she helped me find this one and it's got avocado oil. I don't like avocados either. I'm like one of the few people in California that don't. And so it's avocado oil based. And I'm like, oh my God, are you kidding me? But I found one that is like, okay, it doesn't make me throw up. But actually I found one I like.
00:19:35
Speaker
And then I put in celery for a chunk and I use romaine lettuce, even though I used to only like iceberg. And then different things like that, but it was interesting because whether it was when she put me on a new type of protein powder, which I fought her VMLE, I did not want plant proteins, they taste like crap. And she helped me find a couple of them that were phenomenal. And then I can't go back to the old ones I used to think were normal. My taste buds did evolve and improve.
00:20:03
Speaker
And the same thing I was gonna share, cause I don't know that I told you that, but I'm actually now looking forward to my salads and I get to do the bulletproof with my keto salad. It's a keto type salad with fats and I do a bulletproof oil on top of it. But I look forward to it. Can't ever imagine in the universe where I would have told you, I would say that. And I still get ribbed. If you guys can't see Dr. Val, she's beaming.
00:20:29
Speaker
She's put up with so much crap and it's like, yeah. She asked me like... I don't like it. I don't like... Go ahead. No, I was going to say, I don't like the competition I'm getting for a teacher's pet. I'm trying to have a lock for getting my sticker seared, but suddenly hearing somebody else. But I love the fact that you're, and I mean this in a positive way, that you're older than me, Mark, in saying all this because in those pictures and we'll post them, we'll share them when we can. If you want to send them to us, we'll put them up on the...
00:20:55
Speaker
But so people can see that, you know, what we're doing here isn't impossible. It's absolutely doable. And you're living proof that you do it. Now you started much earlier than I did, as a lot of people should if they want to be in shape at 50. Do not wait till 49 years, six months.
00:21:13
Speaker
But it's amazing though, when you do, this is something I followed more of your traditional bodybuilding diets when I was dialed in and supplements and all this stuff. But the problem was that I did not understand the nuance of specialty in epigenetics. Dr. Val looked at it and said, you know what, that might work for some people. That's what most bodybuilders do, but I wasn't getting quite the results to get the, oh my God, look.
00:21:36
Speaker
So when we did the labs and tests that we did, and a regular doctor will not do this, they don't do it that way. They are not trained in nutrition. I'm not knocking the medical doctors, but they do less than one course, one class in nutrition. And so they'll project like they're experts in everything under the sun. But what we found when we looked under the hood, even though I was eating beforehand, I was eating whey protein, casein protein, what were some of the other ones that I had in there?
00:22:02
Speaker
I don't know if it was saturated fat with the red meat, but quality red grass, fed grass, finished meat. I wasn't like horrible, but I was not getting to the, Oh my God, check that out. Look. And when she looked, you had a lot of wheat, a lot of dairy. Exactly. I, I did not ever believe I thought gluten, whatever it's called case. And is it, what does that see lack? I thought that was a crock of shit. I thought that was a crock of shit. Milk protein and all of the artificial sweeteners.
00:22:28
Speaker
I know, and it never dawned on me two gallons of crystallite with aspartame could be bad. I literally drank two gallons of that shit a day. And when she looked, it made all absolute sense to her why I was not getting a result. And something happened rapidly. I started to shed body fat. Okay, so the first time I did it with the traditional method, the second time I did it, I did a prep for what do we do, one month, two months before I did it?
00:22:55
Speaker
I got just as ripped just from dietary changes that were specific to my DNA, my gut health, my gut biome. When we did that, I must have dropped 15 to 18 pounds of body fat. My veins were popping all over my chest. I looked as good as I did at the end of a 16-week training cycle. That's where I started.
00:23:19
Speaker
Everybody knows without counting calories, without cutting. Bodybuilding is 70% diet, 20% exercise. No, maybe 20% mindset and self-talk and 10% the exercise. Well, this is where I love having you here because like I've always heard, and I found this to be true when I met you, that the mindset piece, it takes 10% of the time, but it gives you the 90% of the results.
00:23:47
Speaker
I would agree with that. My life changed so dramatically when you started helping me work with my mindset. It was huge. I want to jump in on a technical element because I just figured something out.
00:23:59
Speaker
aspartame when you say aspartame. I guess. I don't even know. Aspartame. Aspartame. For those of you at home, that's aspartame. That's your official sweetener. No, I didn't discriminate. I drank it all. No, but you're saying aspartame because you're in that warrior and it's getting cut like in 300, right? So you're putting aspartame in me. Exactly. That's what I thought. You're exactly right. Yes.
00:24:22
Speaker
I got you. She about shrugged when she saw how much of that shit I was putting in my body. And to me, it was just my daily drink. And I justified it like, well, I'm drinking so much water. This is good. Two gallons of water is a day's great thing. And it was all laced with the spardamine or whatever you guys call it.
00:24:38
Speaker
aspartame. Yeah, but so that's from sugar supplements you're putting in, sport drinks or powders? Correct. There's no aspartame in water, correct? Oh, I didn't drink regular water. You don't drink regular water. I wouldn't do that. Now I do. Oh, okay. You're filling it up with the weight builders and the muscle stuff, et cetera. Right. So now you've stopped doing
00:24:59
Speaker
optimal you than just a van. You're not looking for the vanity. You're looking at the actual healthy both. I see looking at both. Yeah, I can actually I would say even three I want to look my outside best. I want to be cellular my all-time best but I also want to perform as my all-time best. I don't want to just look good and can't touch my toes. I want to be able to you know run like I used to. I used to do 70 miles a week trail running and I was fast.
00:25:23
Speaker
Lost that so I have to rebuild that I used to be superhuman strong At 170 pounds. I had a 405 pound bench and a 500 pound squat I could military press a legit 315 military press So even though I wasn't huge I was really super strong so I want to get back to what I used to do sets of 30 pull-ups I was a beast and
00:25:46
Speaker
It started to catch up to me, all the injuries and all the things, but the reason I was getting the injuries, this is key, I did not equate and no doctor ever pointed it out. I had so much inflammation, I was a walking injury risk. So the diet, the inflammation,
00:26:02
Speaker
It wasn't allowing me to heal and grow and drop body fat because my body was in oh shit mode constantly And so when she worked on we did an anti-inflammatory diet for like six months Just to go ahead and try and take out all the inflammation foods that I did not even realize I was eating And then the other thing is higher six months. You called it the anti life. I did I call it the anti the anti life diet Um, or I hate my life diet. Yeah
00:26:29
Speaker
And I bitched and I complained, but I did it. That's the other thing, because I knew she was right. It didn't mean I had to like taking my medicine. And there's ways around that you can improve that. I had fun with it, but at the end of the day,
00:26:45
Speaker
It's like running a marathon. People don't realize this, but if you train for a marathon, you're training on faith. First, you have to set the goal. And the reality is you're gonna do thousands of miles if you do it right before you run the marathon. And here's the truth. 26.1 miles, you do not see the finish line. You're running on faith. And then you only get the finish line and the big bang for your buck when you get to the finish line. But the reality is you're getting a benefit every step of the way if you hold that vision in your mind.
00:27:14
Speaker
And it's the same thing when you transform your body. So Dave, as you're doing it, you need to have a picture. If I didn't look at that picture of Zac Efron, within one to two days, I was already thinking about a cheat meal. I was already thinking about cheating and not telling Dr. Val. And it was like, so you got to have something that inspires you. And if he's not your jam, find one that is. You could be the white rock, right? Why don't you do that? Go be the white rock. Don't get all the tattoos, though. That looks kind of lame. But that would be pretty cool.
00:27:46
Speaker
our medical disclaimer. Welcome to Dr. Val Saves Dave, where a naturopathic doctor and a comedian team up together to tickle your funny bone and maybe even teach you a thing or two about health. But hey, before you go down the rabbit hole of kale smoothies and laughter yoga, a quick reminder, we're not your doctor. We might have the prescription for a good joke, but when it comes to your health, consult the pros. So laugh and learn, but keep that stethoscope handy, just in case.
00:28:18
Speaker
Yeah, well, right now I'm just looking to be the slightly less version of me. Which for sure, I know mindsets all of it. For me, what you don't know, Mark, is I've been a competitive golfer my whole life as well. So I know everything I've learned about how to be a Scratch golfer,
00:28:37
Speaker
has transferred over to other things. So one of the first things I know for an absolute fact is change feels strange. That's the number one thing. If you want to tweak your grip, change your swing, it's going to feel different. Otherwise, it wouldn't be different. Yeah, the neural pathways
Aligning Health with Personal Truth
00:28:51
Speaker
aren't built yet. That's right. So it can't possibly feel the same, which means you have to get your dopamine, your endorphins, your serotonin coming from a new place because you're not going to like the way it feels to your point,
00:29:05
Speaker
So maybe you could help, but for those of us listening who were with me, I mean, you're a superhero, obviously, to listen to your talk. Some of us, you know, don't even know what a military press is. Oh, that's just behind the shoulder of her front. Yeah, right. But so people who are listening who can't see what you're doing.
00:29:23
Speaker
All right. But let's talk about the fact that, okay, we're going to get to the gym. We're going to start adding these things. But yes, it helps to have a vision and a goal for sure. But obviously, it's got to be in that day-to-day in golf. And this is something I use. There's two types of golf competitions. There's tournament play and there's match play. Now, tournament play is the aggregate stroke. We're going to play all four days. We're going to add it up total. But match play is different. Match play, every hole is worth one.
00:29:53
Speaker
That's it. I don't care if you make a nine and I make a four, I'm only up one. Each one is worth one. So I find match play is a great approach to life where you get to, I don't have to do something for the next five months. I have to do it today. And I don't have to do it for three more weeks. I have to do it tomorrow too. And just bite sizing it is my approach. Do you have a
00:30:15
Speaker
stuff you can throw in and it's been successful for you when you've, you've said you wanted to cheat, you wanted to betray your own diet. What kept you from doing it in those moments outside of fear of Dr. Valor? Yes, it's kind of like what happens is that when we do our goals in New Year's Day, right? We do our New Year's resolutions. Well, studies show that over 95% will not even make it to the end of January before they've already given up. So one of the things I've noticed and worked with thousands and thousands of peoples over the year,
00:30:44
Speaker
is that you have to go ahead and have a clear, specific, inspirational target, a goal. It has to inspire you. You have to be in alignment with it. So for example, let's say your goal was to run a marathon. You're dating a girl who's a marathon runner.
00:31:00
Speaker
and your family are all marathon runners, you hate running, you've had bad feet, but you're gonna try and run a marathon. If it is not in alignment with you, you're never gonna be a great marathon runner and you're very likely not do it because you're not in alignment with the goal. So one of the things that, like I always say, is that when somebody is trying to lose weight to win somebody, they're trying to lose weight so that people, they'll feel enough, that's not gonna hold.
00:31:26
Speaker
But if you already know your value to begin with, God doesn't make junk and he didn't start with you. It's no different than changing your shirt. Right now you got a hoodie on. If you go change your shirt, you know what I can tell you, you're still the same Dave. Let's say you go put on a $1,000 Gucci suit, okay? Well, that's not a great Gucci suit. Let's say a $10,000 Gucci suit. Guess what? You're the same Dave. And so what happens with a body I found, when you're transforming, the first thing you have to do is pick a goal that inspires you.
00:31:55
Speaker
our brains and our body work in two fields they work in the logical and the emotional so first you pick one that i want to look like that in my case i picked um two people in my lifetime stallone rambo rambo two and three
00:32:09
Speaker
not Rambo, the other one, not the first one, but two and three. I have eight by tens and I'd look at those and I'd develop my body. I wanted to look like that. Then Zac Efron. So you got to get something visually that you can target. Number two, you want to every single day feel
00:32:26
Speaker
the goal as a cheat i wanna feel walking in and having people go my god you look amazing i wanna go feel how it's gonna feel when dr val and david see my labs and they're going holy shit this is amazing i wanna feel where people go my god you look like you've you drop twenty pound or twenty years of age so you want the emotions and everyday you need to reconnect to that because the challenge is not getting to the gym the challenges just getting out of bed and going
00:32:53
Speaker
You'll figure it out when you get there and it's the same thing with diet. So you do need to have a structure where most people do it as they go cheap.
00:33:02
Speaker
meaning they
Building Successful Routines
00:33:03
Speaker
go ahead and buy a $7 ebook solution. Oh, I'm going to try the whole 30 or whatever. But until they have somebody truly in their corner, they're going to go back to their own blind spots. They're going to get stumped. And that's why it's critical to have experts in your ear. And if possible, a workout partner, then you put together a plan. And every day I want to ask myself, what's one to two things today that I can do? Some days that means rest. For me, that was a hard one to do. And so
00:33:32
Speaker
She would, her and David would totally back me off of things I wanted to do and you have to be able to do that. But on a daily basis, the single most important thing in my opinion is to reconnect to the goal and the emotions and the experience you want to feel now, even in golf. A friend of mine has one of the most successful golfing training companies and a lot of what he does is your brain already knows what it wants to do. It already knows. And if you can envision hitting a perfect shot,
00:34:00
Speaker
your ninety nine percent of the way there there's a famous admiral who was tortured in the in the vietnam war the way he got through it was visualizing shooting seventies golf. They broke his bones they punished him they broke everything they could except they couldn't break a spirit. So for five years he was tortured in a vietnamese prison camp when he finally was released guess what he did he went out and golfed and he shot a seventy two.
00:34:24
Speaker
And it's like because the mind, the body follows the mind, but most people don't take the time to harness the power of it. So I would say every day you reconnect to that and then every day you check in at the end of the day because there are times, for example, I might cheat, but it's not how people thought.
00:34:42
Speaker
I might have gotten too busy and I said, oh, you know what? I did an extra shake and I didn't get the roughage, right? I skipped the roughage or something like that. Well, technically that's not perfect, but I didn't beat myself up. I acknowledged it. I looked at the cause that knocked me off track because I was too busy and I didn't plan. So today I prepped my salad early and I could do that. So you want to make sure that you're in alignment with the goal.
00:35:08
Speaker
And the reality of it will take change. It will take work. And then the other thing you said too, I want to get back to Dave because you were right. It's going to be different. You have to know upfront. You're creating new neural pathways in the brain, new dominant choices in your brain. And this also goes with the words and the language about whether or not you're committed to do it. And so you start paying more and more attention. But at the end of the day, I always went back to I have a choice.
00:35:39
Speaker
I can either look like a superhero, perform like a superhero and reverse the aging process or I can go ahead and continue to get my ass kicked and continue to get hurt over stupid shit because my body is in massive inflammation and my default is to get fat now. If I'm not training for something, my default is I'll get fat. So that's what I'd say every day.
00:36:05
Speaker
You've got great focus and you can stay on target. What about a guy like me or something listening who has distraction issues, has a difficulty staying focused where I might get in and go, oh, right, I forgot. I meant to do that thing. Or, oh, I didn't take the, you know, I don't even remember. Did I take those pills? I went to the kitchen. And I forget why I went to the kitchen. I get that too.
00:36:29
Speaker
I'll take the same pill twice because I didn't remember. I got a knock on the cupboard or I need some physical, like I was here to remind, no, I remember knocking on the cupboard. Like I've got little tricks because I keep forgetting to get pen and paper. Yeah. I actually do that. So are there some actual practical, like as people are building this momentum, as you're working the shift,
00:36:48
Speaker
Do you put reminders in your phone? Do you have a little checklist, a pen and paper? I know it's too complex. You're absolutely right. And what I find is if I create action. What would you do to help through that? First off, you're right with the phone. So for example, I had to put a timer on my phone because I'll just work and I forget to eat completely. I would go the entire day and realize I hadn't eaten. That is not good. And a lot of diet people, oh, that's so good. I didn't eat today. No, you need to eat. It is the fuel for your Ferrari.
00:37:15
Speaker
So you have to do that. So first, I would use my timers. Secondly, if I knew I was going to be busy, a little dose of prevention is worth 10 pounds of cure. So if I knew I had a busy calendar, I might get out my shake stuff early, my plant-based protein, my green drink or my thorn, and then I have my bulletproof coffee, so it's ready to go. So instead of me having to do it in the moment, I come down real quick, can make my shake, and two minutes later, it's not perfect, but it's better than skipping a meal or eating shit.
00:37:43
Speaker
So I would use the alarms. The second thing, though, too, is before you get out of bed, when I reconnected the goal, even as a brand newbie, I want you to feel, feed and fuel that every day. You need to be thinking every day, Dave, imagine being in your all time best shape. You don't just look your best. You feel your best and you walk in and people go, damn, you're 50. Holy shit, there's no way.
00:38:08
Speaker
And when you create a story and that creates an energy in your heart, now that changes your self talk. So I might say a hundred times a day, I love looking like a superhero. I love my superhero body. And I start changing my inner dialogue. Now when I see the candy bar, I'm now easily saying no to it. I don't eat the candy bar. I eat
Investment in Health
00:38:28
Speaker
the entire Halloween bag. That is a true story.
00:38:31
Speaker
So I can go off the deep end, but if I'm more connected to my dream, it's an easy choice. If I disconnect from that though, that bag of candy, I am not kidding you. I will eat the entire bag in one sitting. A one gallon thing of ice cream is not multiple use. It is a single serving dose. And it's like, I am either in or I'm not. So for somebody that's brand new, don't try and eat the elephant in one time.
00:38:57
Speaker
Start with your basics. And that's part of why I would honestly recommend. It's what I did with Dr. Val. I know a lot about nutrition and I was still missing key parts. I didn't know what pieces I was missing. So the first thing I'd have somebody do is get an expert in your corner like Dr. Val. Number two, this is something that I don't like about a lot of the doctors and people and experts and most naturopaths I'm not knocking. I'm just telling you my experience.
00:39:21
Speaker
The vegan believes vegan is perfect for everybody. The carnivore guy thinks it's all carnivore. The person doing Whole30 thinks it's that. And when you're that limited in potential, that might work for you, but I don't believe it works for everybody. And part of a great coach is looking at you, your tendencies, what works for you. And that's what Dr. Val was really great, is that she has her beliefs and she understands nutrition, but she also was like,
00:39:46
Speaker
You know, here's how keto will work for you and here's how we can modify it. And I mean, oh my God. And it's like, oh my God, I, it's so easy because she's using her 30 years of expertise, applying it to my goal and my natural bodies deal. So I don't have to think a lot about it, but if you try and do this on your own, you're going to have to go through all and here's the problem. You're going to go through all the trial and error and there's a tendency to want to quit because I've done it for six weeks and it didn't work.
00:40:13
Speaker
I'll give you one example. Back when I was doing body for life, it was a bodybuilding competition, a transformation program with Bill Phillips and EAS, right? And I was doing this with this one person and the whole time she was complaining like I usually did, but she's like, I gave up Diet Coke and it's not working. I gave up all my ice cream and it's not working. I gave up this and it's not working the entire time for 12 weeks complaining.
00:40:39
Speaker
Luckily I knew more than she did and we had gotten metrics at the beginning. We knew what to look for and sure enough after the first month she dropped about four pounds of body fat she gained about three pounds of muscle. The second month she dropped about six pounds of body fat and gained about four pounds of muscle. But on the scale which is not a great measurement tool
00:40:59
Speaker
she was only down three pounds and she's like I gave up everything I love for this. Well the third month she dropped 12 pounds of body fat and gained about six more pounds of muscle and she looked her all-time best and it's like when you have a Dr. Val in your corner that's what you have because we don't know from our vantage point it's like a coach up in the booth.
00:41:21
Speaker
You know what I mean? So that's what I would say is that get somebody in your corner and then the second thing is if possible, get a workout partner that's accountable too. Because if I knew, I would still want to cheat. If I don't have somebody already at the gym, I'm going to find an excuse to do it later in the day. And later in the day comes and next thing you know, I'm too busy and I'll do it tonight. And it's tonight, well, I'm going to skip it. I'll just do it tomorrow.
00:41:43
Speaker
And so if I have somebody there, I never miss. But if I don't have somebody to hold me accountable, I'll go for them and I get a workout too. So I win secondarily, but I notice I'll show up for them where I might not for myself. So that's the break I usually see people make. Yeah, I call my guy yesterday.
00:42:03
Speaker
Yesterday was always making promises about what tomorrow day's gonna do. Yes, I love that. So then today never actually has to do with it. Exactly. Tomorrow's gonna do it. That's exactly right, I love that. Yesterday shouldn't have promised all that stuff that tomorrow day- But it's okay, because I'll do it tomorrow. That's right, okay, for it. It's not today's problem. That's tomorrow, right? Tomorrow we're doing all that. That was my senior quote in high school. Why do today what you can put off till tomorrow? That was literally my senior quote in high school.
00:42:33
Speaker
Yeah, well, that's, I can tell you why, because 25 years later, the doctor comes to me. You've mastered that spit-off tomorrow. Yeah, it turns out that CAT scan was today.
00:42:46
Speaker
Well, let me add one thing, because this is important, is that this is just a true statement. You're going to pay either way. When I finally got my head around that, you're either going to pay and invest in health and optimal health and look like a superhero. That's going to require some commitment, hiring an expert, getting the right supplements.
00:43:04
Speaker
The supplement scam is a whole nother conversation. They say on the label, but it's not what's in it. So you need somebody that can differentiate what really is in there. But you're also gonna pay if you don't do this. That's where I started to see. If you don't, I'm losing friends all the time from my high school class that seems like they're dying rapidly and they don't need to.
00:43:25
Speaker
And so what happens though is you're gonna pay for illness, you're gonna pay for sickness, you're gonna pay in hospital bills, the stuff the insurance doesn't cover, and also you're gonna pay by living below your greatness. You're gonna feel ashamed, you're not gonna wanna go out. And I've seen so many people pull back from their life, because they're hurt, they can't walk, their knees now hurt, their back hurts, their ankles hurt, they're ashamed of how they look. And what happens is very quickly they're gonna pay in multiple ways, and that is the most expensive payment there is.
00:43:55
Speaker
So you're paying either way. Make the investment in yourself and your future. That's a great point. I will say that in picking up some of the supplements and some of the powders and some of the vitamins, pills, whatever, also just the whole foods, organic foods and stuff that the bills went up. Now, luckily for me, they're still smaller than my bar bills were. Isn't that funny though, how we forget about that. Most people forget that part of the context.
00:44:20
Speaker
Yeah, that's right. I'm the kind of guy that would, you know, save four bucks on an entree and then spend 80 bucks on shots for everybody. Exactly. Yeah. So very short sighted and misdirected in that regard. But I love what you're saying. You're going to pay no matter what. And so you obviously you should be investing in yourself in your future. But that sounds so banal that it's easy to forget it or to gloss over it because it doesn't
00:44:46
Speaker
So if that's the most important asset, blah, blah, blah, blah. Yeah, yeah. I'm investing in this double cheeseburger because it looks fantastic. And there's only now and later and I want this now. I'll deal with that later. It's pretty funny
Dietary Experiences and Adjustments
00:44:58
Speaker
because I love ribeye. I love hamburgers. I love pizza. I love that. Oh, hey, slow up. Slow up the cap on the ribeye. Come on. Exactly. I mean, that's as good as it gets. Not just ribeye, the cap. I thousand percent agree.
00:45:12
Speaker
Oh exactly come on and yes i remember going to dr val where she told me there is a time when i had to reset my my gut or whatever i don't know what it was but she said i couldn't have it i think i want six months without ribeye hamburgers or anything worth living for.
00:45:27
Speaker
And when I finally did and she calls it what metabolic flexibility or something, I don't know. And when I finally could, what was interesting is I now my body and my gut started to heal. And I would have argued I didn't have leaky gut. I didn't have any gut issues. And holy shit, was I wrong.
00:45:45
Speaker
But when I finally did, I appreciated it so much more and I appreciate it. And also, like you said, Dave, it was new for me not to eat shitty food. I loved my shitty food. And it's like, I made no apologies. I like blue box macaroni and cheese. I love Jack in the box. I love the buttery cheeseburgers. I love the ultimate bacon cheeseburgers. I love the fries, the onion rings, the tacos. I love McDonald's and the Big Macs. I mean, so I'm not against that.
00:46:10
Speaker
But that was my default. And it's like if I replaced it after a while when my body just did, I started to crave better food. And so what happens is all of a sudden I'm thinking, you know what? I could go get a hamburger. It might be my optimizing day, you know, every now and then I'd get an optimizing day. But you know what? I'm really craving a ribeye. I'm really craving something of substance.
00:46:33
Speaker
So my body, as the Ferrari got cleaned out, the body had more to do it, it demanded better fuel. And that's part of the journey. And if somebody's out there and doesn't know, you wouldn't know this if you're not working with an expert, okay? She told me that my taste buds would change and I'm thinking to myself, bullshit, but it did. And next thing you know,
00:46:57
Speaker
I mean, I was noticing changes. I was feeling better. And the other thing too is people started commenting, oh my God, your skin looks so much better. I didn't realize my skin didn't look good. But now all of a sudden it did. And then people are commenting, oh my God, you don't have any gray hair. And it's like, I guess I don't. I didn't even think about it. And it's like all of a sudden I'm able to do things that most 20 and 30 year olds can't do.
00:47:19
Speaker
So it's possible. And that's what you when you hire a coach or an expert, what you're really investing in is their their expertise and knowing what's coming and how to get you past the landmines that are going to come. So it's a whole lot of fun. And it's just better to be in shape and feel good than not.
00:47:36
Speaker
Well, it sounds great up in superhero land. And I can tell you that back down here in layman's land, for us, you know, it's little things like not making noise when you get out of a chair. It's finishing a sock in one try. Okay, so let me clarify.
00:47:52
Speaker
I also, when I did this most extreme bodybuilding diet, it was called body opus and it was everything you can imagine times 10. Monday through Friday, I would have less than 10 grams of carbohydrates. My breakfast would be two to four tablespoons of flaxseed or udo's choice with designer protein. That was breakfast. Try and hold it down without throwing it up. If you throw it up, you have to do it again.
00:48:14
Speaker
So you do that and then you go to Jack in the Box and get two double, double cheeseburgers with bacon, no bun. And you're eating the grease and you're going this way, right? Now you're at the gym, you're training super heavy to positive and negative failure where you wanna throw up. You do that Monday through Friday. Then on Friday night, you start drinking glycogen, liquid sugar at 6 p.m., 9 p.m., 12 p.m., 3 p.m., and 6 a.m. You wake up every three hours and drink a thing of liquid sugar.
00:48:42
Speaker
Then you have a whole box of Cheerios or Alphabets. Then you eat shit carbs all Saturday and then complex carbs like stuff on Sunday and then on Monday you do it again. What was weird was I got really strong and I got super cut but it screwed my mind like no one's business. I got to a point where I hated lifting, I hated the diet, I hated it and I went rogue for almost a year.
00:49:11
Speaker
30 days a year later, I was 212 pounds, not 210 pounds with a 29 inch waist. I was 212 pounds with a 49 inch waist.
00:49:22
Speaker
and I was eating
Morning Routine and Mindset
00:49:23
Speaker
McDonald's every day. I was super-sized me before that was a movie. And the 30 days before I decided I was fat as hell, I had to had McDonald's 39 times in 30 days. And my average daily meal at McDonald's every single day, sometimes I went twice, but I'd get two Big Macs, I'd get a nine piece chicken McNuggets, a super-sized fries, and sometimes a hot apple pie, sometimes a hot fudge sundae, and then an iced tea.
00:49:49
Speaker
that or a diet coke that's what I ate every day and I got so fat to your point Dave I mean I mean that's you got to work pretty hard to have a 49 inch waist and yeah that's enormous yeah and again I had to work especially at your height so I've been fat as hell too well yeah that mean that's that sounds like a longer talk for who hurt you
00:50:16
Speaker
This is before Dr. Val, but yes. I don't know if we figured out how to share a video from this, but I really hope that someday everybody gets a chance to watch Dr. Val's face when he's here.
00:50:31
Speaker
I can say this though, and again, I'm only like three, four weeks in here. The energy level that I'm experiencing, the shift in my energy is phenomenal. Already it's phenomenal. I'm barely involved. I don't feel bloated after, like I'm not sitting on the couch. You know that post, eat?
00:50:54
Speaker
foods or real foods as you like to call them. But so it's been a remarkable shift already in how much more energy I have. Absolutely. And you have to learn what to do with it. You're like, wow, this is normally the hour where I sit. So let's expand on that social media. Let's expand on that because there's a definite tie in. This is not just about vanity and looking good, right? Working with Dr. Val and there's another friend of ours, David Thunder, who's world class physical expert. The guys worked with the biggest names in the entire planet.
00:51:24
Speaker
But one of the things is that there is a direct correlation to the foods and fuel that I eat and how I perform. And it's not just how I perform looking good. It's that you have more confidence. You have more energy. You have more mental brain width to handle life.
00:51:39
Speaker
And what we've noticed, we were tracking people that had pain and their body was not optimized. And then once that started to improve, their incomes all went up proportionally. It was black and white. It was not up for discussion. As they got out of the physical pain, as they got out of the brain fog and all this stuff by polluting and
00:51:57
Speaker
it's almost like you have a Ferrari and you've been feeding it sludge and you wonder why it just doesn't operate well. Still a Ferrari but what happens when you clean out that engine and now all of a sudden you're zero to 60 in two seconds and that's what happens. There's a direct correlation to how you perform in life and that's something most people don't talk because most people are usually in the weight loss game for vanity and there's nothing wrong with that.
00:52:44
Speaker
reading labels. What do you recommend people listening right now who are fired up by listening to Mark? What's like one change they could stop listening to this podcast and do immediately? Well, I think there's so much out there, because when I look at what the biggest culprit is, is that we're being starved, poisoned and lied to. The nutrients aren't in a lot of the foods anymore. So we're being starved. We're eating a lot of junk foods that have
00:52:44
Speaker
But there is a huge back end benefit if you can realize this is a lot more than just looking good.
00:53:10
Speaker
a lot of chemicals in them. So we're being poisoned that way, but we're not getting the vitamins and minerals from those foods anymore. So again, we're starving. So we're overfed, but we're undernourished. We get a lot of calories, but we don't get the nutrients. So you get a lot of weight gain and poor health as a result of that. You can even get weight loss as a result of that because of the fact that you're just not being able to build quality muscle tissue. So again, starve, poison, and then lied to the,
00:53:40
Speaker
information that's out there, 90% of it is wrong. Again, we talked about marketing manipulation and how foods are looking healthy. They're being marketed as being healthy and they're just not. And so in the foods themselves, they have fat, salt, and sugar that's put in any of them. So reading the labels and actually getting real food, not food that has stuff added to it. Carton can.
00:54:09
Speaker
Get real food. Make sure that you know and can read what's in the actual ingredients. Make sure that it's simple. Make sure that there's no chemicals, no pesticides. That's the best. That's a perfect place to start. But I would say one of the things that Mark, that you really made me aware of is again, that concept of not doing it alone and not only having the experts there guiding you, but even more importantly, the community.
00:54:36
Speaker
Having a community of people around you who hold space for you to be that greatest version of yourself and who are trying to, if you're in a community where everybody wants to have the superhero body,
00:54:50
Speaker
That's exactly what you're going to do. You become like the five people you hang around with most, right? So you've got to get together a community of people who are inspired to be their greatest. And when you have that community, that's absolutely a critical piece of this, too. Well, if we start getting a bunch of people like that, it's going to be hard to get mirror time, isn't it? Wow. Super buff. Yeah, we're all busy posing at each other. I want to get you for Christmas.
00:55:20
Speaker
So, Mark, I know we've touched on this, so we'll be circling back a little bit. But again, for the person who's listening who's fired up, changed by this call, because I don't know how to listen to you guys without being motivated. Awesome. For the morning routine, everybody's got a different routine. Obviously, it's easy to say, get up at five. Some people, that's not realistic. They've got kids, they've got to get to school, etc.
00:55:43
Speaker
in order to beat those negative thoughts, do you find that getting the body moving or getting the mind moving, do you start with a mantra or do you start with just pushups? Like right out of bed, knock the bad thoughts out of you by moving. A thousand percent mind is more important because the body follows the mind. So before I get out of bed, when I wake up and
00:56:04
Speaker
I didn't used to be a morning person, right? I used to go to bed at four and five in the morning, okay? And waiting tables at night. And I mean, I was the night guy. I'd never got up early. And next thing you know, when I had a reason why, when I had a bigger reason why, next thing you know, I was getting up at 5 a.m. Then I was getting up at 4 a.m. And then I was getting up at 3.45 a.m. And I had more energy than I could ever imagine.
00:56:25
Speaker
So we can change to do whatever we want. So even when you said even a mom that has kids and has to get them ready, I know moms that have a lot of kids and they get up before that because it's the only time they get their workout in. Yeah. But by the way, I could have meant dad. I know exactly. I don't worry about that. Men, women, I don't care. It's any of them. There's always a way for the committed. There's always an excuse for those that aren't, but okay. Okay. So let me jump in there to refine it. I'm, I'm a guy who's still learning how to sleep in this new system because
00:56:52
Speaker
I'm a comedian. I work at night. I work till midnight, two in the morning. So sometimes if I have to get up, I haven't gotten a proper sleep. Sleep is actually the key to recovery. So you have to make sleep a priority.
00:57:05
Speaker
Exactly. So let's say I haven't had a good sleep. Maybe I got a flight to catch situations out of my control. So on those days, I wake up foggy. All I want is more sleep. I'm a little groggy. There's some tips you've learned. Is there anything you've learned to snap out of that? Very much. What works to get you out of that negative fog and getting the light to shine through? My process.
00:57:25
Speaker
First and foremost is to rapidly, before I get out of bed, even when you're groggy in a hotel room, right? The very first thing that I do, when my eyes open and I'm kind of like, what time is it? Where am I? Who am I? You know that feeling? When I'm there, I immediately go back to three things, gratitude, all three. Number one, what am I grateful for right now?
00:57:44
Speaker
My girls are healthy, everybody in my family and friends are healthy, business is thriving, I've got a bed to sleep in, I've got a roof over my head, you know, life is, and I think of everything I can see, touch and feel that I'm grateful for. It is not task driven, it is feeling gratitude. Number two, I reconnect to my goal and I give thanks for it as if I have it right now. I haven't been able to run for almost three years.
00:58:10
Speaker
Okay, but every day I'm giving thanks running 70 miles like I'm a I'm like a Native American running through the bush because that's how I used to run trail running and I imagine running like crazy in my mind I imagine it and I feel it. I imagine my body at 175 180 shredded I imagine feeling great
00:58:29
Speaker
Before I touch the ground, then number three is I give thanks for my challenges. This also takes the energy away from victimhood.
Invitation to Personal Greatness
00:58:37
Speaker
And it's like these challenges are here for me to build the muscle I need for that. So before I get out of bed, this process takes one to three minutes.
00:58:44
Speaker
And when I'm doing that, then when I get up, then if I have time, I go ahead and you might do pushups, right? Because I'm going to do that just to get the blood pumping. You could do a breath work shakeout. That's really good. You could do jumping jacks. You could do take a cold shower. You could do go for a walk. You could do, even if you don't have time to do a 40 minute workout, do a 10 minute, 20 minute walk and watch how you feel.
00:59:09
Speaker
The other thing you said, though, is don't beat yourself up if you didn't have the perfect workout. Your workout is going to be shit if you've only had two hours of sleep anyway. So you're only damaging yourself by hammering it at the gym. But a walk would be good for you. Get out and get some air on your face. So little things like that go a long way. And when I'm walking, for example, I'm imagining I'm in my best shape ever. And as we get older, you need less training time and more recovery time. You need more emphasis on recovery. The good news, you don't have to train for hours a day.
00:59:39
Speaker
And so there's a lot of work on that. But that's where I'd have you work because there's always a way for the committed. And that doesn't mean, I mean, I start with sleep. I make sure my sleep is dialed in. I don't train hard if I didn't have a good night's sleep or a bad sleep. And then nutrition is second. Then we get into that. So let's say you can't lift.
00:59:58
Speaker
but you're making sleep a priority and you got your diet dialed in, you're 70, 80% ahead of the other way. So you're already winning. And if you're doing the mindset work, your cells and everything will start to adapt based on the visions and the frequency you hold. So even the most busy person can do it. Yeah. That's awesome stuff. Doc, you got any final questions or anything we've missed that we should be mining this amazing mine before we have them?
01:00:25
Speaker
Well, I know how much I love and adore you and how amazing you've been in my life. And so I know that people who are listening are just going to want to be with you wherever you are. So how do people get a hold of you? How can they be with you?
01:00:40
Speaker
When they want to connect with you, how do they do that? Great, great. Thank you for asking. I started a new program, which is really about helping people reawaken and reconnect to their greatness. It's called 111 Days to Greatness. So you can find me on Facebook. We have a free group called Light Warriors.
01:00:57
Speaker
There's several out there, but find the one that I created. It's a group of empowered individuals to your point that want to change every aspect of life to their optimal. 111 Days to Greatness is a weekly program that I'm doing just to help great people win again. Help them to identify their purpose, reconnect to their goals, their outcomes, and start winning again. Far too many people are
01:01:20
Speaker
not able to get out of the quagmire and the in the sludge of their where they're at and so it's really to move people forward and The other part that I did it is I didn't do it as a high ticket, but I is $10,000 program I actually am doing this to better everybody at $111. So I would say that my website is www soar and roar calm capital s o a r a n d r o a r calm and you can find out more as well and
01:01:50
Speaker
the other will put all that yeah that's that's where i'd have you say start there and i'm on social media i'm on facebook i'm on linkedin i'm on twitter and stuff like that too but
01:02:00
Speaker
and you're on another level, brother. Thank you. You're on another level. You've unlocked the aspartame. Nice. I love that. And that's the one, if I had anything, Dave, as well. The one thing I would say is that whatever goal resonates with you is your truth. It's not my truth. It's not whatever. So as you're going through this process, you're going to have to navigate everybody that wants to say, Oh, you should get into yoga. It's the best thing ever.
01:02:29
Speaker
Body builder is the best thing ever. Pilates is the best thing ever. CrossFit is the best thing ever. And you have to decide what you're excited about. What resonates with you? What kind of body do you want? Do you want to look great but can't touch your toes? Do you want to look great and touch your toes? Do you want to have flexibility? Do you want to be a martial artist? Do you want to be a runner?
01:02:48
Speaker
your truth is hardwired within you. And as we can hear everyone else and realize their truth might not be your truth, it's a lot easier for you to get in alignment with that. And Dr. Val is phenomenal at making sure the diet nutritional is not only in alignment with the goal, but it's also in alignment with your intentional and your personal DNA.
01:03:06
Speaker
So when you have those, that's part of why we're able to get such great results. Because, you know, the vegan coach will only coach people thinking vegan is the only solution. And I know people that were mega vegan before it was a thing and they got really sick. And I know people that were carnivore and they swear by it. And I know on other people it made them sick. So if the key is not the diet, the key is what is best for you. And that's where you need an expert and somebody that's gonna believe in you and help you get it.
01:03:32
Speaker
but I'm excited for your journey. By 50, you're gonna be at your all time best and you're gonna realize what's possible and it's even greater than what you can comprehend right now. And that's when the fun starts. It is. I'll tell you what, you're invited to my 50th. We're gonna be eating salads with our shirts up. Nice.
01:03:51
Speaker
We'll make sure there's ribeye there, don't worry. Don't worry, there'll be ribeye appetizers. So awesome that you made time for us, Mark, really appreciate it. Thanks for having me. I'd love to have you back later in the journey and figure out a way we continue to excel, push ourselves to be greater or optimal. Do check out Mark online, track him down and get inspired by this fellow. If nothing else, his megawatt smile will get you going. Thank you.
01:04:20
Speaker
Thanks for an awesome guest. I'll leave it to you to sign off for us today. Awesome. Thank you so much for being with us. Again, you've been integral in my life. You're part of my team, as is David Thunder. So we're going to see about getting him on as a guest as well. He talks funny, but he's amazing. And he looks like Superman. He does. He definitely does. He does. Yeah.
01:04:49
Speaker
Thanks so much guys and thanks for listening everybody and come back next week for another step on the journey of Dr. Val saves Dave. Love it. Bye guys.
01:05:09
Speaker
He'll behave. Oh, do you think he will cave? Listen, and he's back in school. It's his funny, but it's Dr. Val's rules. It's his funny, but it's Dr. Val's rules.