Nutrition Solutions https://nutritionsolutions.com/fatlossplan/
Spread Oak Farm To Table https://www.spreadoakfarmtotable.com/pages/about-us
Dr. Alessi Functional Health https://alessifunctionalhealth.com/
(0:00) Welcome and introductions (0:35) Hurricane experience and its effects on health, business (3:53) Prioritizing and managing health for busy professionals (6:08) Discipline vs. motivation in maintaining fitness (9:16) Time management strategies for health and wellness (11:26) Integrating long-term health into business success (14:20) Strategies for securing early wins and client commitment (25:47) Linking physical health with mental well-being (26:06) Sleep's role in health and daily performance (27:26) Techniques for optimizing sleep and power naps (29:13) Connecting with the hosts and podcast program (30:31) Outro and next episode teaser00:00:00
Welcome to the Full Fueled podcast.
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Welcome to the Full Fueled podcast.
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Welcome to the podcast.
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With your host, Matt Tack.
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With your host, Matt Tack.
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Your host, Matt Tack.
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Who are you?
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I'm doctor Alfred Alessi.
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Doctor Alfred Alessi.
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Doctor Alfred Alessi.
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They know by now.
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They know by now.
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I'm gonna set what the new normal looks like in my life.
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You're not limited by your genetics.
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You have our superpower that is is to be brought up.
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Dude, you will be up.
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Only way we're gonna get the word out is with you.
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Live full fueled.
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Live the own limits, baby.
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Let's go.
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Alright, Matt Thack.
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Thanks for being here with Full Fueled.
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How are you doing?
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Doing great.
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I'm doing great.
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After these hurricanes, doing a lot better.
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We're in Tampa Bay.
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Are you in oh my goodness, man.
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So you were right in the thick of it.
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Did you evacuate?
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Did you stay?
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What'd you do?
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No.
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We evacuated this one.
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The first one we didn't, and it got a little testy.
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So my wife, she definitely wanted to get out of this one.
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So we, we went to Orlando, felt safe there.
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We got through it virtually unscathed, but there's a lot of heavy destruction throughout,
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throughout the West Coast here.
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It's crazy.
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Yeah, man.
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I'm glad.
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I'm really glad that you you got out in time to I had a buddy who lives in Tampa as well, and
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he texted, and what's going well.
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I I didn't evacuate in time, so I'm staying.
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And it got real dicey for him.
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Luckily, he is doing okay too, but glad to hear you're back back home, I assume, and and trying
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to resume and re put things together.
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Yeah.
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Yeah.
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Back home and, yeah.
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We're we're putting things together as well as the business, you know, because they hit they
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hit small businesses pretty hard too, in terms of just shutting down.
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I mean, basically, you know, people aren't coming in.
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They're fixing up their homes, boarding up their homes, saying goodbye to things.
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So, but we are in back full full in the swing of things now.
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Man.
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Well, you know, and that's super relevant to our audience too because as therapists,
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especially ones who were probably affected by the hurricane, they're the same way.
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You know, when when clients aren't coming in, they're not making money.
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And so a lot of times these things can really put a hindrance on the business.
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So I'm excited to to talk to you.
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I'd love to just have you give an intro to our listeners of who you are, what you do, and, how
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you serve people.
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Yeah.
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So, we have Alessi Functional Health, which is a brick and mortar, functional wellness, where
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we pretty much do chiropractic, decompression, soft wave, so pretty much everything.
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We even put, some cold plunge and infrared saunas in there too for total body therapy.
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But then we also have a coaching platform for really 30 the guys 35 and up.
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We like guinea pigging ourselves first.
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So, we just handle from the full spectrum of things, getting blood work done, thing to just
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data and full body optimization, as well as diving into basically our 3 pillars, which are
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mindset, nutrition, and muscle.
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And so that's what we have going on right now, and, we're building out the clinic.
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Oh, like, as I told you, kind of preshow.
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We're looking to scale, through additional locations through acquisitions right now.
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So busy on the home front, kind of across the board.
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Yeah.
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That's awesome.
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I I'm curious on both sides of it, and I'm gonna pick your brain on both what you do for
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clients, but even on the business side, because it sounds I'm sure there's a lot of overlap and
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alignment with your business model.
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I know we've worked with a lot of therapy practices who have a similar mindset.
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They they acquire other practices, and that's how they extended their reach.
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So that's that's one really great way of growing and expanding.
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And also what you're talking, I mean, as a male over 35, when I was 37, I decided to prioritize
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my physical health and mental health and getting blood work.
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I never had worked out in my life, had never done any of it.
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And, you know, here I am.
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I'm 39 now and feel the best I've ever felt as a result of focusing on those three things.
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So talk to me as as people who are busy in their business, how important are those things?
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How do we even take that first step in prioritizing them?
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Yeah.
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That's you know, even for our docs.
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Right?
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So I handle the ops side of our business.
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And then even our docs, that's one of the things that we have for really as a
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nonnegotiable for everyone, that we bring on board even onto our team is really allocating
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the time, and putting that into your calendar.
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And so whether it's on lunch or in the morning, so we do you know, standard chiropractic hours
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are actually kinda funny, because they yeah.
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It's they're they're, like, kind of all over the place, and we're trying to actually draw
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that more in.
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But there's gotta be a separation of how you're investing into yourself and into your business
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and then your overall quality of life.
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So our docs actually work out kind of on their break, and they head to the gym and then
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they'll come back.
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That's just one thing that's been a really good cadence with, the docs and making sure that's a
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priority.
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Right?
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So 3 days a week, they're into the gym.
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They're working out.
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But, you know, I always go back is it's gotta be programmed into the calendar.
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So, you know, you can tell your priorities by looking at your calendar, and so you wanna just
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make sure you prioritize those.
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That's one thing.
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If we're gonna lead the charge in functional wellness and that total body health, Wanna make
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sure we're looking the part.
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We were just talking about this the other day in terms of, like, that that is our brand.
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Right?
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And as business owners, we wanna demonstrate that where, you know, we don't want somebody
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coming in and asking us, and then we look like we're, you know, 30, £35 overweight, not making
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really quality decisions about the longevity of our life.
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And so we wanna look the part.
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We wanna look that brand.
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And so it's really important.
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So we always talk about, obviously, nutrition, and how we optimize nutrition.
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But then also resistance training is a major component, to what we do, and we wanna hold
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ourselves to that standard as well.
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That's great.
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I completely agree, that you wanna live that model.
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And and it sounds like I would imagine, and you can tell me if I'm wrong, that looking that
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part having that the the physical side locked in and having all those things, it's probably
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doesn't come easy.
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It's not natural for for everyone.
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It takes work and it takes energy.
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Right?
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I mean, that's, you gotta put the time in and the energy to get to where you are.
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Yeah.
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For sure.
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You know, it's funny.
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You saying that is like, you know, when you work out consistently, people think that it's
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enjoyment, and to an extent, it is, but, like, you're inflicting, like, almost pain with
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resistance training.
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Like, it's difficult.
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Right?
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You're stepping into a layer of discomfort.
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And so my wife sends a thing I, like, love working out, and sometimes I'm crawling to the
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gym.
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I'm like, man, I gotta work out again.
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Like, I I gotta get it in.
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But, you know, it's those disciplines that I was sharing a story about this, that, you know,
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post hurricane, I really got into a funk.
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Like, it was a real funk.
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Like, you you're just fed negativity, constantly on the news.
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And, you know, it was a weird kind of thing because we live on the water, and I honestly we
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had to say goodbye to our house.
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Like, we potentially we thought we're gonna be 5 feet underwater.
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So, by the grace of god, it went further south, and we didn't get that much water.
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But, I would like in a real funk.
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And, somebody asked me about the difference between motivation and discipline.
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And really when you build those disciplinary habits, that's what creates the motivation.
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Right?
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And so the discipline really shortens the gap to when you're in those lulls.
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And, in I was like, alright.
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I need to get back to basics.
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I need to get back to the fundamentals of just, like, getting into the gym and prioritizing my
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health again.
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Because when you're in and out of hotels, for a period of a week, you know, you probably aren't
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eating the best, not getting the most efficient workouts.
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You're not in your routine, but that's the beauty of discipline.
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And then then comes the motivation.
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So, that was really the separator there.
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I was, like, thinking and processing through that.
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It's just getting back to the basics, getting out of the funk because that funk can truly
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extend if you don't hold yourself to the disciplines you need to.
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Yeah.
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100%.
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I I think that's great.
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And I think you're right.
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It's, you know, I think for me, I I my wife has also said, you know, oh, it's nice.
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You get an hour break at the gym or, you can step away.
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And, yeah, I enjoy aspects of it.
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Typically, I enjoy the way I feel after.
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If I could snap my fingers and be in shape and never have to step foot in the gym, sign me up.
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I would do it.
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So it's cause, you know, I do weightlifting and it's, Yeah.
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It's it's not as relaxing as it can seem.
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It's good for my mental health and my feeling, how I feel, but, it's not, I was talking to my
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therapist about it one time because as he was talking about, do you ever take time for
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yourself?
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I'm like, well, I go to the gym.
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And he's like, do you go to the gym because it's an obligation or because it's you want to
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be there?
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And I was like, well, it's because of I've committed to going 3 times a week and that's
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like, oh, well, I have to go today because, I have only been twice already.
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So, to that point, that discipline is is huge.
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And there's days where I'm feeling it and I'm motivated.
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And there's days where even just showing up there is is enough for me, and that's that's a
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win in itself.
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So as busy business owners, you you sounds like you guys have baked it into just your core
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values at your company.
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And so therapists who are listening with your team, that's probably something you could
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consider doing.
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But the owners, it's really prioritizing time.
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Is that right?
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You you get you have to make sure it's at the top
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of your list of things you wanna do.
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Yeah.
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Because, I mean, if we don't do it, we can't really truly be there for our people.
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We know that exactly what you said.
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It's like, it is a mental health thing.
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Right?
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If I feel it I I always have this motto as I look good, feel good, play good.
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Right?
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If I look good if I feel like I look good, you know, that I'm feeling probably good and I'm
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playing good.
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And the order the you know, our playground is our business a lot of times.
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And so I wanna make sure I'm coming there with the best attitude.
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And the the only way I can truly come there with the best attitude is really prioritizing
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that time, getting some quality work in the weight room that resist is training for me.
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Some people might be running, or another layer of activity.
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For me, it's that, we do have hobbies though too.
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You know, one thing you had mentioned, like, do you do this for your time?
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Like, I play basketball.
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That's one thing.
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Although I am feeling it.
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So I'm the same age as you, and I'm 39.
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And I was like, man, I've I've feel this a lot more, like, that I used to, but definitely
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enjoy playing the game.
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That's something that, I train for, and I kind of, like, let loose a little bit, and just hit
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my flow kind of outside of the work environment.
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Yeah.
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I I that's great.
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I think it's really prioritized.
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And I hear people tell me all the time, I just don't have time.
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I don't have time or I didn't have time to do x y or z or I wish I could focus on those things,
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but I'm busy with the business and I don't have time.
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And I think reframing that has been huge for me at least.
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And it's like, I am not making the time for that or I'm not prioritizing that right now,
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because truthfully, we all have the time for what's important to us.
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And, if you're choosing to see more clients or focus all your energy on the business or focus
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on family or whatever it is, then that's great.
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But that's a choice that we make versus being a victim to I don't have time to do things.
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I don't know if that's something you hear a lot as guys are coming into work with you guys up
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front.
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Is it is is time a big excuse, I'm I'm gonna say, for why they're not pursuing it or why
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they haven't pursued it in the past?
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Yeah.
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For sure.
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I mean, that you know, but my response to always that and that is, like, the rebuttal, is
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like but when you start prioritizing your health, like, that's when it's gonna be the
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firestorm.
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Right?
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The the absolute, like, shit show for lack of better words.
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Right?
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You're you're like, oh, now I need to figure it out.
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Like, that's when people is like, oh, now it now it's a fire drill, and I need to oh, yeah.
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I'm gonna get to the gym.
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Or it's come January, and you're like, man, I've let another year go by without actually
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taking care of my health.
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And so those are usually the things of, like, you know, when it's convenient.
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But to be honest with you, it's never gonna be convenient.
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The reality is, like, the gym or even getting old, like walking is never gonna be convenient.
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But would you rather potentially have health issues at 42, or would you have a really
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quality life going in well into your seventies?
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Right?
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So it's the long game that really counts, and that's what time.
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Right?
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If you're thinking about, like, I need to make more money because we work with a lot of
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business owners, that's always the big thing of, like, I'm gonna miss out.
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I always ask them, well, how much is enough enough?
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Right?
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Like, when is enough enough?
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And it can be the same thing with working out it, but it also can be the same thing with
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money.
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And you need to evaluate that.
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Right?
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Can I take time?
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Can I break loose?
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Can I really focus on, you know, longevity?
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Because I I do.
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Maybe you you wanna see your grandkids.
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Maybe maybe those are things you just haven't really thought through that.
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So it's a really good thing to really process through and and think through of, like, when is
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enough enough?
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And then how can I prioritize maybe a little bit of time to capture that for the purposes of
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longevity?
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Yeah.
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I heard somebody say recently, you know, your example of being 43.
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You're gonna be 43 no matter what.
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Are you how are you gonna be when you're 43?
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Are you gonna be in the same place you're at now?
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Whether it's for you know, we we help business owners with their finances is our big that's
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what we do.
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So it's are you gonna be 43 and still struggling or in a deeper hole?
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Are you gonna be 43 and further along?
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You know?
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And health wise, maybe you won't have washboard ads by 43, but are you gonna have are you gonna
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be a better shape than you would be if you didn't do it?
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And so it's coming regardless.
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How do we wanna be when that actually happens?
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Now you are selling, and I know you guys have some tangibles, but very similar to us.
00:14:00
It's coaching and very similar to our listeners.
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It's therapy.
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And so we call it an intangible in the sense of it's not you're not handing them a product.
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It's not like they're paying you and you're like, alright.
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Here you go.
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Here's your washboard abs.
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We'll see you, later.
00:14:13
How does that how is it growing a business where you're selling something that may not
00:14:18
they're not getting a direct deliverable, if that makes sense.
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And then people have to work towards it.
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Yeah.
00:14:23
Yes.
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It's a you know, that's a little hard when there's a layer of discomfort involved.
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You know, it's always getting people, like, the buy in and the buy in process early.
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One thing that we always do is we do a a detox.
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So, like, small wins early are really big.
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People like seeing wins early.
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And it's something that I've been doing on a quarterly basis.
00:14:45
So I actually was talking about this in a previous podcast.
00:14:48
I got it big into fasting.
00:14:50
But one of the things that I saw was I was just losing, like, crazy amount of muscle mass
00:14:54
during that time.
00:14:55
And so I was looking between, you know, the from a scientific background, autophagy versus
00:15:00
mTOR.
00:15:00
I'm like, I'm gonna lean a little bit more into the mTOR side, in in terms of production so I
00:15:06
can maintain muscle mass later, later on.
00:15:08
I don't wanna be losing muscle mass at 39.
00:15:11
And so, one of the things that, you know, we do, is just people haven't really experienced a
00:15:18
level of, like, hunger.
00:15:20
And so we'll either take them through a 7 or 14 day, like, detox period to get that small win
00:15:25
right off the bat of, like, wow, I just dropped 5 or £10.
00:15:29
Right?
00:15:29
And so when people can get that kind of early momentum, and then be like, oh, I I think I can
00:15:35
do this and then get them programming.
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So we had that built out for our guys, but we do all their programming for them.
00:15:41
We plug that in so they can get an idea of what resistance training is and more of a guide.
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Because there's so many people.
00:15:47
Yeah.
00:15:48
That's a big thing too as far as, like, you go on a gym today, and everyone's sitting on the
00:15:52
bench looking at their phone, for an hour.
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It's like, there was a there was a, reel that my buddy showed me, and there was this guy
00:15:59
joking around with another guy, but he would, he would go up to people and he'd be like, hey.
00:16:05
How many texts you got left?
00:16:07
Thinking sets you
00:16:07
got left.
00:16:08
Yeah.
00:16:08
And they're like, oh, just 2.
00:16:10
Oh, really?
00:16:11
Just 2?
00:16:12
Can I get one of those?
00:16:13
Like, he was, he was joking around, but, you know, going in with the attitude, I have a
00:16:18
plan.
00:16:19
I have a program.
00:16:20
I'm gonna get through this, and then I'm gonna get out.
00:16:23
So a lot of my workouts, you know, are 45 minutes, hour long.
00:16:26
I'm in and out, hyper efficient, you know, hit my hypertrophy, and then I'm I'm good.
00:16:33
So it's just, you know, getting over those hurdles early because it's usually a lot of
00:16:37
guys that, knew what they were, when 22, 23.
00:16:43
But a lot of them have this mentality that, you know, the best days are behind me, not ahead of
00:16:48
me.
00:16:48
But when the reality is, man, you could you could turn it around.
00:16:51
Trust me.
00:16:52
But you just need that belief in yourself.
00:16:54
So it's really coaching through the belief in yourself that you can motivate them to the
00:16:58
extent that it that it hits that tipping point as Macam glad Gladwell, pens.
00:17:04
Mhmm.
00:17:04
Yeah.
00:17:05
You completely.
00:17:06
It's, I I've heard people and myself included.
00:17:09
That's one thing I told my my coach before I hired him was I was like, you know, I've I've
00:17:13
just always been the somebody who doesn't grow muscle.
00:17:15
Just genetically, I can't build muscle.
00:17:19
And I learned quickly that that's not true.
00:17:21
That's, probably was an excuse that kept me out of the gym forever.
00:17:25
And we see we call it the journey of change is what we see in our clients.
00:17:29
And I felt it whenever I was going through my own fitness journey.
00:17:34
And it's, we see 3 phases.
00:17:36
We've got the high when you first start, and it's like sacrifice and hard work and pain.
00:17:40
It's almost fun.
00:17:40
Like, who cares?
00:17:42
This is great.
00:17:43
And you see some maybe quick results.
00:17:45
Then we typically see the dip.
00:17:47
And this is where most people fall off when they're on their own.
00:17:49
And it's when it stops being fun, it stops being new.
00:17:53
The the newness of being at a gym is no longer cool.
00:17:57
You're tired and you don't wanna go.
00:17:58
And usually that's where they fall off.
00:18:00
And that's where I would fall off whenever I would try and get in shape on my own.
00:18:05
And then the people who push through that typically see what we call the stretch, which
00:18:08
is it's now ingrained in your lifestyle.
00:18:10
You're not always gonna feel like going, but like you were talking about that discipline
00:18:13
level of this is who I am.
00:18:15
I'm somebody who goes to the gym 3 to 4 times a week.
00:18:18
And it's, I know that I'm not gonna feel kinda complete until I've done that.
00:18:24
Do you see something similar in your interest as you're working with the people?
00:18:27
And to that credit, why people should be working with someone like you guys?
00:18:32
Yeah.
00:18:32
For sure.
00:18:32
I call it the it's very similar.
00:18:34
I call it the the grind, the growth, and the gold.
00:18:36
The the first kind of phase is gonna be that grind phase.
00:18:40
You might be in a little bit of a honeymoon period, but then it'll get to the grind.
00:18:44
When you can get through that grind period, you hit the growth.
00:18:47
And the growth really is is like the way you talk to yourself.
00:18:51
You know?
00:18:51
That's a I have one guy that I'm working with, and, he just he talks to to himself so
00:18:56
pessimistically.
00:18:58
And I said, hey.
00:18:58
No.
00:18:59
You gotta re change that into, like, no.
00:19:02
I will or I am becoming, instead of, like, no.
00:19:06
I can't do that.
00:19:07
And, like, what are you teaching your kids when you say that too?
00:19:10
Right?
00:19:10
I always try to live out my dream, and I want my kids to see me living out my dream so that
00:19:15
they can pursue their dreams.
00:19:17
I think that's really, really important.
00:19:19
So the that aspect of, like, how we talk to ourselves, and really catching it before it
00:19:25
goes too long because then that's really is what's gonna promote that level of growth,
00:19:29
which then on the other side of that, you're gonna hit the gold.
00:19:31
Right?
00:19:32
The honey pots on the other side.
00:19:34
And so that's just really important.
00:19:36
And I think getting through that is, like, I think Ed Mylett said this one time.
00:19:40
Usually, when people become overweight, they, want to attribute or see themselves as an
00:19:47
overweight person instead of, like, no.
00:19:50
I was actually I am a skinny person that just happened to gain weight.
00:19:53
You know?
00:19:55
And I'm just gonna get back to my old self.
00:19:57
So it's reframing that script and that story of what you tell yourself.
00:20:00
That's so good.
00:20:02
Man, that's cool.
00:20:02
Yeah.
00:20:03
That's that's really, really good.
00:20:04
I think that mindset piece is is huge and such a game changer.
00:20:10
I think so with with these business owners, and I that's your niche.
00:20:15
That's you work with a lot of them.
00:20:16
I don't know if that's your niche or not, but you work with a lot of business owners in their
00:20:19
fitness side.
00:20:20
We are big believers in prioritizing yourself as a business owner.
00:20:23
No one goes and starts their own therapy practice because they want to work long hours
00:20:28
and make no money and feel stressed and burnt out.
00:20:31
I think taking care of your body and taking care of all these things is super important
00:20:36
part of that.
00:20:37
You kind of alluded to us at least one piece, which is maybe scheduling it into your your
00:20:42
calendar.
00:20:42
But what are some of your tips for people?
00:20:45
Is it get up earlier and do it?
00:20:46
Is it ingrained into your work your work day?
00:20:48
How do you help people find that time or make that thing a priority in their schedules?
00:20:55
Yeah.
00:20:55
I mean, that's gonna come down to really you kind of putting it out there.
00:21:00
Like, hey.
00:21:01
I'm gonna do it, because I I feel like I have the capacity on Monday, Wednesday, Friday.
00:21:06
So you said 3 days a week.
00:21:07
Right?
00:21:09
That you you can program that in.
00:21:11
And usually people have, like, if they look at their schedule, it's rather rhythmic.
00:21:17
Right?
00:21:17
Like, if if you truly look at it, hey.
00:21:19
I do a lot of the same things, and then I I I can find some small gaps.
00:21:24
And so one of the things for me is, like, you know, hey, cardio.
00:21:28
Well, I can do cardio in the morning.
00:21:30
And so, hey, what would be the best way?
00:21:33
Well, I like getting on the bike.
00:21:34
Hey, Pelotons are great.
00:21:36
It's 30 minutes hyper focused.
00:21:38
Hitting hills with Alex Toussaint is great.
00:21:41
Boom.
00:21:41
You're done.
00:21:42
30 minutes.
00:21:43
And everyone has that, you know, that 30 minutes.
00:21:45
So, like, it programming it in.
00:21:46
So whether you're gonna do it in the morning or you're gonna be doing it in the afternoon, it's
00:21:50
like, where is the opening?
00:21:51
I like telling people, though, where is your controllable?
00:21:55
So you always look at need to look at it.
00:21:56
Like where's the controllable of time?
00:21:58
Right.
00:21:59
Because with kids, you tend to lose a lot of control.
00:22:02
And so usually that comes in the afternoon.
00:22:05
So I would I typically tell people, like, don't try to program stuff in the afternoon because
00:22:11
that's really going to be hard and where your controllables are, are typically the time you
00:22:15
go to bed and the time you wake up and the time you wake up.
00:22:18
If it's 30 minutes earlier and you're putting on some boots to get on the Peloton or you're
00:22:23
doing some class or whatever it might be.
00:22:27
After a while there, when my kids were extremely young, I did kettlebells at home.
00:22:32
So I had to I had to, like, make use of time of whatnot.
00:22:36
You know?
00:22:36
So I I wasn't able to strength train at the gym just because my kids were, like, I had 3 under
00:22:41
5.
00:22:43
And my wife, she would've killed me if I went away for an hour.
00:22:46
Right?
00:22:46
Now we're in a better better process of how we operate.
00:22:49
And so I do have the capacity to go to the gym now, but I also realize that some people don't.
00:22:54
And so then how do you do that?
00:22:56
You sometimes yeah.
00:22:57
Kettlebell is an amazing tool that you can get hyper efficient resistance training, at a at a
00:23:03
very fast rate, and they're relatively cheap.
00:23:05
Right?
00:23:05
$80, you can get all different sizes.
00:23:09
So to what you program in but I do I do tell people, like, in the mornings are always best
00:23:15
because, typically, that's gonna be the controllable.
00:23:17
They're always they're gonna be the hardest because mornings are always hard.
00:23:20
You're, like, a little froggy.
00:23:22
But at the same time, like, that's when discipline occurs.
00:23:25
Like, hey.
00:23:26
This I've set this as a nonnegotiable.
00:23:28
I'm doing this every Monday, Wednesday, Friday, whether I like it or not.
00:23:32
Yeah.
00:23:32
I think that's great.
00:23:33
You're right.
00:23:34
You know, sleep, of course, especially in the moment, that, but that's the easiest time to
00:23:39
find where you can squeeze a little time, for me.
00:23:42
And it was also, I do mine at lunchtime, just based on our workday.
00:23:47
And typically when I get the most work done, is it first thing in the morning?
00:23:51
So I've done lunchtime, but basically, what I did was I have used to have an hour and a half
00:23:55
blocked on my calendar for lunch, and I just added an extra half hour.
00:23:58
So now I have 2 hours.
00:24:00
That's enough time to go to the gym and come home and eat before my next meeting.
00:24:04
And another thing that's helped me, and and you can tell me what this is whether this is a
00:24:08
healthy mindset or not, is, those days, maybe a meeting runs long, and I was supposed to go to
00:24:13
the gym.
00:24:14
And I'm like, I'll I'll only have time for maybe a 20 or 30 minute workout.
00:24:18
My mindset is some is better than none.
00:24:20
I'm like, okay.
00:24:20
I'm gonna go because it's easier for me to be like, well, you know, I missed it.
00:24:24
Sorry.
00:24:24
It's I'll just have to skip today versus I'm like, you know, I'm gonna go in at least for 20
00:24:29
or 30 minutes even if it's just I do 2 to 3 workouts and then, you know, exercises and then
00:24:34
I have to come back home.
00:24:36
That's a lot of times can for me, it's almost motivating to be like, alright.
00:24:40
The win today was that I still made it into the gym.
00:24:43
Those kind of small wins that you were talking about.
00:24:46
I couldn't agree more.
00:24:47
I do that all the time.
00:24:48
Like, my day will get hectic.
00:24:49
It it's funny because we have the exact same schedule.
00:24:52
I work out during lunch, now.
00:24:55
It's just better for me.
00:24:56
I'm able to capture that time.
00:24:58
I typically don't like eating something super heavy in the middle of the day, so I'm like,
00:25:01
this is a perfect time.
00:25:02
And then when meetings run late, similar today is, you know, just a quick 20, 30 minute.
00:25:09
And that's the beauty of, like, super sets.
00:25:10
Right?
00:25:11
I get in there.
00:25:12
I knock out some super sets, and then I'm out.
00:25:14
But, getting a 20 to 25 minute really hyper focused workout in is better than nothing.
00:25:21
You know?
00:25:21
It's a it's the compounding effect.
00:25:23
It's just like time.
00:25:24
It's just like money.
00:25:26
Yeah.
00:25:27
Great.
00:25:27
And and it sounds like even too, and maybe this is just what I might even need to add into my
00:25:32
repertoire is having a 20 to 30 minute workout just in my back pocket because I know those
00:25:37
days are gonna happen, and it's just something that's really intentional and focused.
00:25:41
Versus now, it's like, well, here's the workout I was gonna do.
00:25:44
I'm just gonna pick a few off of the list and, go with that.
00:25:47
But, man, this has been super, super helpful, Matt.
00:25:52
I think physical health, mental health, all these things are are tied together.
00:25:56
We didn't even get into sleep, I don't think.
00:25:58
So I know you guys help people talk about the importance of sleep and the value of sleep.
00:26:01
What are your thoughts on that and how it relates to everything we've been talking about?
00:26:06
I mean, sleep is, huge in terms of understanding, like, your body's rhythm on a
00:26:11
day to day.
00:26:12
I you know what, is wild for the past, week.
00:26:15
I've actually taken a 20 minute nap.
00:26:18
So I close my eyes in the middle of the day.
00:26:20
It's I don't sleep, but, like, I kinda have a subconscious meditative state, and it kind of,
00:26:26
like, hurls me into the second half of the day.
00:26:29
And it really gives me a lot of momentum.
00:26:32
I just have, like, a lot more energy.
00:26:34
My like, less way less stress too.
00:26:36
So, I do a bunch of different things, but I do have a bedtime.
00:26:40
I go to I go to bed before 10 o'clock every night, hands down.
00:26:44
It's kind of a nonnegotiable.
00:26:45
And then the other things, I was actually talking about this in a previous podcast, but,
00:26:49
like, one thing that I've done over the past 4 or 5 months is, I've actually put my phone into
00:26:55
the living room, and then I have, like, an alarm clock that wakes up to birds singing.
00:26:59
So it's a lot more alarm clock?
00:27:01
Can you even hear us anymore?
00:27:03
I know.
00:27:04
Oh, it's like, you know, I thought about it just like the negative energy that typically a
00:27:09
phone has once you hold it in your hands.
00:27:11
It's like I'm gonna be dealing with the rest of the day.
00:27:13
I don't want that the first thing that I touch is my phone, which naturally is just gonna take
00:27:18
away.
00:27:19
It's not gonna mainly give to me.
00:27:22
So but sleep and just the rhythm of sleep is so important.
00:27:26
We get really nerdy about it.
00:27:28
I, you know, I I highly recommend whoop bands or aura rings to just really understand the
00:27:32
cadence of stages 123, like, and then REM deep REM sleep and your slow wave sleep.
00:27:38
Like, just try to get data, because that is, like, you know, that's healing recovery
00:27:45
optimization that starts with what happens in the bed.
00:27:49
So, I I say always say preserve the bed for 2 things, sex and sleep.
00:27:54
That's it.
00:27:55
Man, I I sleep has been, like, on the forefront lately.
00:27:59
You know, I did the sleep study because I just I'm going, okay.
00:28:02
That's just the next thing I know I need to optimize.
00:28:04
I'm terrible about having a bedtime, and that's the no excuses.
00:28:08
That's just me not prioritizing it.
00:28:11
I tend to find other things I wanna do.
00:28:13
And I know the second I lay in bed my head, I'm gonna fall asleep immediately.
00:28:17
But I've been trying to learn more about how to just get better sleep and, you know, take in
00:28:21
different, you know, magnesiums and things to try and help that restful state.
00:28:25
But I know it it has a triple effect.
00:28:29
I know the days that I don't sleep well, I tend to consume more food.
00:28:33
I tend to, be more lethargic and maybe don't go to the gym.
00:28:36
And so man, it ties into so many things, and I'm not nearly as focused either.
00:28:41
So that's huge.
00:28:43
I really wanna learn more.
00:28:44
I'm I probably need to get one of those aura rings and just learn more about myself.
00:28:49
And another similarity, I take a 20 minute power nap most days.
00:28:53
Right I took one right before we got onto this call, just a little quick recharge on the
00:28:57
couch.
00:28:58
My wife has no idea how I can do it.
00:29:00
If she lays down, she'll be out for 3 hours.
00:29:03
But, she's like, how is that refreshing?
00:29:05
I'm like, I feel like a new person.
00:29:07
Like, I'm great.
00:29:10
That's hilarious.
00:29:11
Awesome.
00:29:11
Well, Matt, thank you so much.
00:29:13
Tell us how people can get in touch with you.
00:29:15
I know there's probably a lot of business owners out there listening and going, this is
00:29:18
they're ready to prioritize this.
00:29:21
How can they reach out to you?
00:29:22
What do you guys have?
00:29:23
Yeah.
00:29:23
Just tell us what they can do to get connected.
00:29:26
Yeah.
00:29:27
We have, you know, obviously, our podcast, we is, the full field podcast.
00:29:32
We, launched that last year, so that's been a lot of fun to do.
00:29:35
But we're on every syndication source.
00:29:37
So, you can check us out at Itunes, Spotify, or YouTube.
00:29:42
And then I'm on Instagram at human.optimizer, and then typically on Facebook is where I've
00:29:46
post to, Matthew Tack.
00:29:48
And then if you want to check out, our coaching program, it's at fitness.fullfuel.com.
00:29:53
We have a few programs that, if you're interested, you could, DM me or just click the
00:29:58
link, and, we'll make sure to get in contact with you.
00:30:00
But, those are the best ways.
00:30:03
Awesome.
00:30:03
We'll link all those in the show notes so people can find you and get connected.
00:30:07
I'm gonna be subscribed to your full field podcast because I can already tell it's
00:30:11
probably, exactly what I need to be listening to, while I'm at the gym.
00:30:15
I'll be listening to it while I'm working out.
00:30:16
That's the best time to that's that's the best time to learn and grow.
00:30:20
But, Matt, man, I appreciate it.
00:30:22
I I would love to have you back on some time because I know we barely scratched the surface
00:30:26
here, but, thank you for your time, and thanks for joining us.
00:30:29
I appreciate it, Craig.
00:30:30
Thanks so much.
00:30:31
Welcome to the Full Fueled podcast.
00:30:34
I'm gonna set what the new normal looks like in my life.
00:30:36
You're not limited by your genetics.
00:30:38
You have our superpower that is is the people that So, unfortunately, most businesses aren't
00:30:43
gonna use the highest quality ingredients.
00:30:45
What's your approach?
00:30:46
Object.
00:30:47
I know he's jacked.
00:30:48
That's why I'm asking him.
00:30:48
I'm like he changed.
00:30:49
I don't think he lives.
00:30:50
Yeah.
00:30:50
It's consistency in everything that we do that really compound.
00:30:54
Only way we're gonna get the word out is with you.
00:30:57
Live full fuel.
00:30:57
Live your own limits, baby.
00:30:59
Let's go.