Thriving After 40: Allan Misner's Insights on Motivation, Moderation, and Friendship in Health and Fitness on The Patrick Bass Show

Unlock the secrets to maintaining your health and fitness after 40 with insights from Coach Allan Misner, a certified personal trainer and host of the 40 Plus Fitness Podcast. Discover why waiting for motivation might be holding you back and how taking action can actually ignite that spark. Allan shares the differences between extrinsic and intrinsic motivation, offering practical tips on staying committed to your health goals by hiring a coach, joining fitness groups, or developing a strong sense of personal responsibility.

We also discuss strategies for overcoming cravings and establishing moderation in your diet, emphasizing the importance of self-awareness and understanding your personal triggers. Learn how to enjoy small portions without guilt and become the "CEO of yourself" in making conscious food choices. Plus, hear a heartfelt story about the power of friendship and support, illustrating how making compassionate decisions can be just as important as sticking to your health goals. Tune in for a wealth of actionable insights and inspiration to help you thrive after 40.

Chapters

• 0:00 Health and Fitness After 40
• 13:29 Overcoming Cravings and Establishing Moderation
• 17:00 Friendship and Support With Beverages

Transcript

Speaker 1: 0:27

The Patrick Bass Show. Real talk, no limits. The home of undiluted truth. Listen up, this show isn't for the faint of heart or the easily offended. We're diving into the real issues. No nonsense and no sugarcoating. From exposing the lies you won't hear on mainstream media to waving the banner of truth and fighting for a better America. We're on a mission to set things straight. Brace yourself for bold conversations, raw insights and a whole lot of truth. So sit down, strap in and hang on. Now here's your host, patrick Bass.

Speaker 3: 1:27

All right, welcome back to the program. This is the Patrick Bass Show. You take a model man. All right, welcome back to the program. This is the Patrick Bass Show. You take a model man? All right, it's Friday. Welcome back to the show. It is Friday, august 16th, and very, very glad that you're with us today on this magic carpet ride.

Speaker 3: 1:48

Today we've got a Somebody who's really, I guess. Let me put it to you this way If you're over 40, if you have crappy health, if you're interested in health and fitness at all, if you're wanting to improve yourself, then this is the program for you, because we've got coach Alan Meisner. He's a national academy of sports medicine, he's a certified personal trainer, he's a master's health coach and a aging specialist just all this stuff. And he's also the host of the 40 Plus Fitness Podcast. It's one of the largest and longest running health podcasts, health and fitness podcast for people over 40. And, on top of it all, he's the author of the Wellness Roadmap, a straightforward guide to health and fitness after 40. So he's the author of the Wellness Roadmap, a Straightforward Guide to Health and Fitness After 40. So glad he's here, alan, welcome to the show.

Speaker 2: 2:36

Thank you, patrick, I'm happy to be here.

Speaker 3: 2:38

Well, I was looking at our show notes and you have in there. You've said that most of us do motivation wrong. What does that mean?

Speaker 2: 2:51

Well, you know, a lot of us will say, you know, I'm not motivated, or they think they're motivated and, like you know, they'll say, ok, I'm going to do something. Down in the South We'd call it fixing to, I'm fixing to do something, ok. And then what would happen is they say, well, ok, on Monday, right, not tomorrow, not today. I'm going to do something on Monday, not tomorrow, not today, I'm going to do something on Monday. So Monday is now this special, special day that I'm supposed to be more motivated than I've ever been. And sometimes we luck out and we wake up on Monday and we're ready to do this thing, but somewhere along the lines, two or three weeks later, we're not doing the thing anymore. So we told all these people we're going to do it. And then here we are, two, three weeks later, we're not doing the thing anymore. So we told all these people we're going to do it. And then here we are, two, three weeks later, we haven't done anything, we just stopped. We're like well, the motivation died and I'm not motivated. Okay, so we wait. We wait for motivation to come to us, and that's not how it works. So it's a little counterintuitive.

Speaker 2: 3:48

But motivation comes from doing. Doing something. Okay. So there are two types of motivation out there. There's extrinsic motivation, which is primarily in the form of accountability, and there's intrinsic motivation, which comes in a form of self-efficacy. So a lot of us try to start this journey with, oh it'll just show up, not trying to do any of those two things. So what happens is, if we want to build accountability, we're going to have to go look for someone, someone to help us, to hold us accountable. So the easiest way is at the leader level, and that's to hire a coach. And we all know that if our boss is sitting there watching us do something, we're much more likely to do it right and to do it right. Same thing with a coach. If you have a coach that's holding you accountable to your goals and what you say you're going to do, you're much more likely to do it, because that's our integrity, that's how we're wired. We're wired to do what we say we're going to do when we don't have excuses, and a coach will help you with that, to hold you accountable.

Speaker 2: 4:52

There's also social accountability, and so this is where you join a group, do a class, so you say I'm going to do the fitness classes, I'm going to do water aerobics. I'm going to do uh, I'm going to join a run club, or I'm going to go, you know, join a group of people that goes to the gym at the same time, and so now you're, you're a part of a team, you know, almost feel like they're. They're there and they know, okay, he's going to show up, and if you don't show up, it's like they're going to know I'm not there. It's like five o'clock, that's my group, and then I'm not there. Okay, so accountability is really good and it's easy. You hire a coach or you join a group, so it's pretty simple, but long lasting, because are you going to pay the coach for the rest of your life? Are you going to join the team and hope it never ends? Maybe you say I'm going to walk with my best friend or we're going to work out with my best friend. Well, what happens if your best friend's work schedule changes and they can't meet you? Then Are you just going to stop? Most people will, because the accountability is just not this long lived asset.

Speaker 2: 5:48

Now the other side, self-efficacy, is where things get really interesting, because with self-efficacy, there's also the two layers the leader level and a social layer. Now, on the leader level. This is where you start putting in strategies and tactics to make it easy. So if I know that I don't want to eat crap, then if I don't have it in my cupboards and I get hungry or get kind of get this urge, well, now I've put some friction in there. Because it's not in the cupboard, I'm actually going to go somewhere to get it, and I'm less likely to do that than if I know the cookies are in there or, easier, they're sitting on the counter and so now I'm going to hit the cookies. So self-efficacy at that is basically self-management, where you're you're the CEO of yourself and you say what, what do I need to have in place to make this easy and what do I need to have in place to make sure that the things I'm not going to do are hard? Yeah, so that's self-management at the now. At the social level, this is where the real magic happens. This is where you do it and you do it, and you do it, and then you're basically your whole body, the way you look at habits and the way you do your values. They're all wired around this and then you do it.

Speaker 2: 7:06

So the perfect example I can give is, let's say, you start out walking, so you're going for a walk, You're going to walk for half an hour each, each morning or each evening, and you go out for your walk and you do that for a while and it starts kind of almost getting easy. So you say, well, I'm going to throw a little jog here, I'll jog to that fence post, I'll jog to that stop sign. You throw in a few jogs here and there and as you go you throw in a couple more jogs, a little bit longer, a little bit further. And so suddenly now you're doing this jog run and you feel really good about it. So you sign up for a race. And now you're doing a 5K, and you sign up for that 5K and you finish the race and you've got your T-shirt and the medal. It was so much fun and you're like I'm going to do this again.

Speaker 2: 7:49

At that point you now identify as a runner. You're going to call yourself a runner. You're going to feel like a runner. You're going to start buying the stuff that runners buy. You know the shorts, the shoes, the water bottles, the goo, all this stuff that they buy because now you are a runner. And so when you wake up in the morning.

Speaker 2: 8:10

What do runners do? I assume they run, they run. They run right, so they identify as a runner and runners just run, so it's this automatic thing. Now, when you pretty much have that pattern happening in your health and fitness, you're always motivated. No one asks a runner how they get motivated. It's like, well, no, it's just, I just do it and that's where that comes from. It didn't just come from the fact that they were wired to want to run, because most of us are not. We're wired to want to sit on our couch and eat potato chips and watch Netflix. That's what we're wired to do. We're wired to use as little energy as possible to make it through the day. So when you really want to make a change, I would advise you to try to do all four over time.

Speaker 2: 8:57

So hire a coach if you don't know what you're doing and you want someone to be there and hold you accountable. Begin joining groups that you know are going to be there, because, in a sense, a group is providing peer pressure, and we think of the term peer pressure as a bad thing. Well, it is. If your peers are going to bars and smoking and doing all this stuff, that's bad peer pressure. But there's good peer pressure too. If you're surrounding yourself with other runners, you're surrounding yourself with people that go to the gym and they're taking care of themselves, you're much more likely to follow suit. Then you start trying to make it easy and I can tell you a short story.

Speaker 2: 9:33

So I was trying this. I had some accountability, I was really pushing myself and I realized something was happening because I wanted to work out at work. I lived an hour away from my office so I'm like, okay, I'm going to go to the gym from work and I would get my gym bag and go to change clothes and something would be missing. So it might be my shorts or t-shirt One day. It was one shoe. How do you not pack one shoe? I was like at that point I was like fed up with myself. I keep making these things happen and they're excuses.

Speaker 2: 10:04

So I printed out my packing list and I laminated it and I made a habit of that morning. So when I came home that evening, my gym bag went on, my bed laminated sheet went. I made a habit of that morning. So when I came home that evening, my gym bag went on, my bed laminated sheet went down when I was brushing my teeth before bed. I would go through that list from the top to the bottom. Every single thing that was on that list was in the bag. The list went in the bag and the bag went at the door, so I'd literally have to trip over it walking out to my carport.

Speaker 2: 10:30

Guess what never happened again. I never had an unpacked or not fully packed bag at my office when it was time to go to the gym. I also spent a lot more time brushing my teeth. So when, when? But I came up with a strategy to make it easy, and then what ended up happening is over time, I just started going to the gym every every weekday.

Speaker 2: 10:52

I was in that gym every weekday from two to three. That was my thing, and then that was just my place. That was where I went. It was like almost automatic. It was rolling around two o'clock. I just felt like I was about time. Right, I look at the clock yeah, it's almost two o'clock. Get your, get your mind right, let's go. So if you try to put yourself in all four of those quadrants of what I call the motivation map, you now have unlimited motivation to do that one thing and you can repeat this over and over so that, like, maybe you're a runner and you decide you want to be a triathlete, now you've got to learn how to swim, now you've got to do the biking. So there's, those are entirely different new skills. Go through the model again fill all four squares and you'll become a triathlete.

Speaker 3: 11:35

I like your motivation, matt, because you know, from my perspective, you're you have this moment of inspiration I want to lose weight, I want to get into shape, I want to do this or that, and so in that moment, you then create a system that is going to make it very difficult for you to fail. You're building in all these safeties, all these redundancies. You've got intrinsic and accountability and external accountability basically four different layers to help keep you accountable. So, when that moment of inspiration passes, right, yeah, yeah, yeah. And because, like you said, and and I'm I don't know if you saw our website, but I'm on a weight loss journey I've lost 15 pounds in the last three weeks, congratulations. And I got a long way to go, long way to go. But, uh, you know, I had that moment of inspiration and, and you know, just coincidentally, I think I've pretty much done. I've got all four of these quadrants covered.

Speaker 2: 12:34

Because you're announcing it here. Yeah, that's a group, this is your group accountability. So I mean, yes, absolutely, you're now accountable to the people that listen to this podcast, this radio show. So, absolutely, you guys are brutal. Good, be hard on him. Be hard on him Every workout, every meal.

Speaker 3: 12:54

Be on him, because here's the thing you know, when I, like you said, we're programmed where we want to conserve energy, and that's and that's how I was for a long time, I'm not lazy, I'm conserving energy. That was my mindset. And I'm sitting there at like 11 pm and all of a sudden, this food starts calling to me and you know, it's like Patrick here's the thing, it was never celery was never calling me. It was always donuts.

Speaker 2: 13:21

It was, but you just didn't hear it. Over the donut, no, I promise you it never called me Alan. We've had a long talk.

Speaker 3: 13:29

OK, it is like.

Speaker 2: 13:30

I knew you have you reconciled with your celery what we did.

Speaker 3: 13:33

Yeah, I had celery last night. I'm going to have it again tonight in my salad. What we did is exactly this, and we got rid of the stuff. It's out of the house. And so now you're right, when 11 o'clock rolls around and I'm like, hmm, I think I would like well, uh, okay, what do we have? We have celery, we have some apples, uh, you know, some granola, stuff like that. Um, so we've taken it out and and that has really helped a lot.

Speaker 3: 14:08

Now here's the problem. Some very well-meaning soul, very sweet person, sent me a package. I got it just today, very innocently I'm excited to be on your show Little note, nice little card, and inside two gourmet brownies. And I'm like, oh my God, this is, this is poison. That's what I told myself. God, this is, this is poison. That's what I told myself. So I'm trying, I'm I'm outing myself again right here. Somebody sent me some crack in the mail and it is in the form of a brownie. So I thank you so much for the sweet gesture, but I'm not going to eat it. I just can't.

Speaker 2: 14:46

Well, that's you know. What you're going through right now is is an understanding of yourself. It's a self-awareness thing and, as we're going through this journey, that's a very important part of it. I'm like you, I'm an all or nothing. Yeah, if I took one taste of that brownie, I would eat all of them, and that's where I was. Now. What I know is just don't even eat the brownie.

Speaker 2: 15:09

Now there are going to be times when it's really really hard to say no, you know, because if your aunt made the special cookies, this great cookies that she makes, or a great pies or cakes or whatever, and you're over there for the holidays, she's going to be a little frustrated. If you're sitting there saying, no, I'm not going to eat your pie, right. But understanding, then is like as an adult, as the CEO of yourself, you can sit down and say, okay, how about this? How about I cut off this little bit here and I have a taste, but otherwise, please get this pie out of my face. Moderation, right, yeah, if you're capable. There's a period of time when we're not, but then there's also a period of time when we know okay, I, I need to be a normal human being and not, you know, tell my, tell my aunt. I'm like, no, I'm not going to eat your pie. It's like, okay, I'll have a taste of your pie. And what you're training yourself to do is to do that pause. Because most of the time what's happening is it's a habit, it's a habit to eat the whole thing. The dopamine hits and now we're just going to roll and so, if you can, basically from a behavioral science perspective, we call it breaking the chain. So there's a trigger and then from that trigger we do the action and then we get a reward. That's the habit track. And so if you see the food, or you're even going to have a taste of it, just realize you know that's the trigger. That's the trigger that's going to make me do all the things I don't want to do. You got to put a break in there. So it's like fine, I'll go in the kitchen. You cut off a little piece of the pie, you put it on a little plate and you leave the kitchen. And now you sit down and say, okay, as a grown adult, I'm going to, I'm going to, I'm going to savor this pie, I'm going to enjoy this pie. Then you do, and this goes with all kinds of things.

Speaker 2: 17:01

Cause, when my friend called me up and said hey, alan, I'm really going through a thing and I I want to, uh, I just need to talk. So let's go to the bar, have a few beers and let me get this off my chest, guess what I'm going to do. I'm going to go to the bar and I'm going to have a few beers. Okay, I'm not going to feel shame about that, because I did the right thing in the right moment. I was there for my friend, right, okay. So at that moment I say, okay, I'm going to have a couple of beers tonight, that's okay. I'm going to have a couple of beers tonight, that's okay. I'm not going to feel any shame about that. I'm a grown man making a decision. Right Right, right Time, right. But. But I'm taking this detour. So I have a plan for the. What's the plan for the detour? I'm like, okay, one water between each beer, that'll slow me down. And then, when I get through, it's like what's the plan to get back on track. So I know, okay, I'm going to have a couple of these. So when I get home, I'm probably going to want to have at least one more glass of water before I go to bed and then, when I get up in the morning, maybe go for a nice long walk, right, you know, and, and and then, basically, now I'm back.

Speaker 2: 18:13

You know, I went off the road and now I'm back, and so that's the way you want to look at these detours, particularly the ones that just come up and surprise you is is just, don't let that be the thing, because I remember, like, okay, so you'd go on these trips. You see these big signs. Right, the signs say there's an attraction, and one I remember saying one time was the largest carved beaver in the world. Okay, okay, it got me, it got me. That hook got me. I'm pulling off the road here, okay, and, and so you, you take that detour. Now, what do you do next? Well, now you see the sign that says white alligators. One mile down the road and then across from the white alligators, you see there's now an ice cream stand the best ice cream in Georgia. And so now you're having the best ice cream in Georgia.

Speaker 2: 18:59

That was not your plan. Your plan was to be now hours down the highway, right, but you didn't, okay, so if you end up with a detour, you immediately need to say what's the plan for the detour and what's the plan to get back on the highway. So when I'm going in for this like because I'm going to go see the world's largest car of beaver, that's happening. I go in, I get, I get my, I get my selfie and then I go into silcow, I'll use the restroom, fill up with gas and get right back on the highway and I see that sign. It says white alligators. I'm like that's cool. Next time I come through here that says white alligators, I'm like that's cool. Next time I come through here it's white alligators.

Speaker 3: 20:33

Alan, I for one share your affinity for carved beavers and white alligators. Good who wouldn't stop.

Speaker 2: 20:41

I mean come on, yeah, I mean, I guess what?

Speaker 3: 20:43

you're saying, and really this is all about moderation, making a plan, sticking to your plan, allowing for detours, but then kind of planning that detour to get back on track, and you know it makes a lot of sense. You focus on folks who are 40 plus. Yes, what is it about that demographic? And I'm well into it. I'm 55. And I'm well into it. I'm 55. You know, I hit. I hit 40. Everything was cool, 45. Things were still pretty cool. I hit 50. Things got bad. I mean, I, my LASIK stopped working. I had to go get readers. You know just all all of this stuff. My metabolism came to a screeching halt and you know just a lot of weird stuff happening. I started getting AARP magazines, just all this stuff.

Speaker 2: 21:28

you know, yeah, that of weird stuff happening. I started getting AARP magazines, just all this stuff. You know, yeah, that's wild and they're on it. You know you. Yeah, you basically hit 57, I mean 47 and poof, they got you. You're not even eligible until you're 50, but they're sending you the applications at 47 just to entice you.

Speaker 2: 21:46

And that's the way all this, all of this, is wired, is like I want to sell you more, I want to make you more, and so what happens is, yes, there are physical changes in our body that make all of this happen. One is that we are losing muscle mass and we are losing bone. So there's two things Sarcopenia is the loss of muscle, ostopenia is a loss of bone, and both men and women go through. This. Starts around age 35, so that that's where it starts, and it's a little bit it's like one percent per year that you're losing a little bit of muscle and a little bit of bone density, and so each year this is happening, your lean body mass is going down and most of us stay the same weight or start adding a little bit of weight because our activity level goes down and so we're adding fat, while we're losing lean muscle mass and we're losing bone density, so the weight could stay the same, but we're in worse shape if we're not doing something to prevent it, and most of us that found ourselves obese or overweight in our forties, we weren't doing anything about it. We're on the couch watching Netflix, eating potato chips, and so I found myself in that place.

Speaker 2: 22:57

I found myself at 39 years old wondering what the heck was happening. So my decline started earlier because my lifestyle and what I was doing with work was not conducive to living a healthy life, and I was. I was crashing. I kept trying to fix myself and and I was like I got it. Somebody's got to have an answer to this. This can't be this hard. And so I started looking for answers and the available answers.

Speaker 2: 23:23

Back when I started this, when I was 39, all the way from 39 to basically 40, 46, 47 was chair. The books were chair. Yoga and stretching was it? There was? There was no books. No, nobody talking about how you have to train a little bit different when you're over 40. Cause, I tried it. I tried the things that 20 year olds do and it broke me. And I tried eating a certain way and I couldn't. And I'm like this is just this is bizarre. And so I started looking for podcasts. No podcasts in this space. So we're looking for trainers and that's that did this stuff. And there were none.

Speaker 2: 24:02

If I went to an in-person trainer, they I can train everybody. I don't need special skills and I'm like I need a little bit something different because I know what to do. I'm doing the things I did when I was young and fit and they're not working for me, so I need more. I need something. So I realized that there was no one doing this. There was no one paying attention to this at all, and so I didn't have help. It was no one. So what I did was I said, okay, I've got to solve this and we can get into why this was so important to me and what happened. But I decided that I was not going to fail and all the things. For the certified personal trainer. I said, ok, based on what I know right now, I need some movement pattern stuff I got to fix, so I went for that specialty. I'm like, ok, I need to understand food better, so I went for that specialty. And then functional aging All those things were all about me trying to figure out how to fix me because there was no resource for that.

Speaker 2: 25:08

Now, when I got done, I had made some exceptional changes and we can talk about that as well. And so I was like my friends were asking questions, which they will when you lose a significant amount of weight. They're going to ask some questions, and I was like there was still nothing out there for them. So I told my friends I'm like, okay, I'll, I'll do something. So I stepped up and started the podcast and it's 40 plus fitness podcast, and that tells you what that I mean.

Speaker 2: 25:33

This was niching down. This was a significant niche down back then which they tell you to do. It was no one's in this space but me, and so I did the podcast. I started, I started coaching people and because I had learned what I had learned, I was able to help other people and that just kind of grew this whole thing. And so the reason I'm really passionate about it is because people do have to train different, people do have to eat different and we've got to move different and all the things that happen when we're over 40, women are going through menopause, men are going through andropause, so our hormones are fluctuating and, yeah, we're not 20 anymore, and so that's what's been, that's what worked. I know what worked for me and then, okay, over the years of training, I've learned that there's a lot more that I you know. It's like we were talking about. It's like wise. A wise man is someone who knows they don't know everything. Okay. It's like a wise man is someone who knows they don't know everything Okay.

Speaker 2: 26:27

And that's where I found myself was. I didn't know everything I thought I did. I was like you know, it's okay, I know how to do this. And then I helped a friend and he lost 39 pounds in 10 weeks. And I helped his wife and she lost 28 pounds in 10 weeks. So I'm like, okay, I know what I'm doing and I have I helped a lot of people. But as I've gone through this journey of helping other people, I've learned. There's still things I don't quite know and, as I do, I just refine and get better and better.

Speaker 2: 26:54

But I'm happy to say that I'm no longer a niche by myself. There are a lot more people coming into this space. There are a lot more books that are being published to help people in their 40s and 50s and beyond, and I'm excited that that's happening, because I saw a statistic in a book like two weeks ago there are a billion obese people on this planet. Wow, let that sink in. A billion obese people. Okay, I'm not going to be able to help all of them, okay, uh, I'm helping as many as I possibly can. And that's part of the reason I wanted to come on podcasts, like in radio shows like yours, is I want to put this message out there that you do have it within yourself to change. You do have it within yourself to fix your health and fitness, and so that's my message and that's my passion, and that's what I do all day, every day. Alan, when did you start your podcast? I started it in 2000. Well, I started working on it 2014. I launched it Wait, I'm sorry 2015. I launched it December of 2015.

Speaker 3: 28:08

Wow and um yeah Again, it's the longest running. It's the largest podcast for people over 40. What has been the strangest thing or most surprising thing you've learned from hosting your podcast for so long?

Speaker 2: 28:30

Well, I'd say about two-thirds of my episodes are interviews, and I do a very unique thing in this industry I read every book, cover to cover, to decide what the show plan is going to be. So every show, if you're listening to one of my shows, I've probably invested, I would say, an average of 10 hours on that content Wow. And so I'll get someone in and their specialty or their thing is vegan. Or I'll get a carnivore in, or a keto or a paleo or you name it. I can't even think of it Mediterranean Dash, just every diet that you can imagine. I've talked to some experts in that area, written books on this, and I'll go through the conversation with them to kind of get to one point what makes your way of eating better, besides the branding, because some of them actually just try to brand something so they can sell something. But for most of them they'll come to one conclusion. For most of them they'll come to one conclusion and they'll say our way of eating is a whole food diet, so it's about the quality of food. So, whether they're a vegan or a carnivore or whatever it's, they eat junk and we do not. So it's about whole food and it's about the quality of the food Right? We do not. So it's about whole food and it's about the quality of the food Right. So you can be a vegetarian and still eat peanut M&Ms, that's true, okay, because they are vegetarian, you know. You can be a vegan and still eat crap. You can be a carnivore and still eat crap.

Speaker 2: 30:14

The point being is, if you focus on the quality, is this real food? And so, in a general sense, I define real food, as I know this came from a healthy animal or a healthy plant, okay, and you can choose any food you want to exclude. The only foods I would exclude are the ones that give you trouble. So, if you have problems with dairy, you're going to have to exclude dairy. If you have problems with eggs, then skip the eggs. But, in a general sense, as long as you know that the animal is healthy and was taken care of, it's going to have the right things your body needs. And the same with plants a good variety of plants, whether it be vegetables and fruits, and incorporating those Celery is one of the best things we could eat as a man, because some of the elements that are in celery and I forget the exact ones, but they help with things that work for us when we need them to work and that sometimes don't work when we're over 50.

Speaker 2: 31:14

When we need them to work and that sometimes don't work when we're over 50. So, yeah, eat, eat them. They're shaped like that and they they. Yeah, they can make your stock bigger and better.

Speaker 2: 31:29

Okay, so, as you kind of go through this process, just realize that a lot of people it's really hard to just cold Turkey. I'm never eating bread again. I'm never eating. But have you ever seen a bread tree or bread plant or the wild roaming breads? No, it's a processed food and so if it's in a bag, box, jar or can, in my opinion it's suspect. And you look on the label and that's the other thing. Most whole food doesn't have a label. You look on the label and you're going to see a whole list of ingredients that aren't food, and that's to preserve it, that's to make it do something they need it to do, like look a certain way, feel a certain way, act a certain way, have a certain texture to it.

Speaker 2: 32:12

And they also engineer these things to be delicious. You know Pringles, you know Pringles, you know Pringles. Pringles are delicious, okay, they just are. And they come in all these variety of flavors. Now I remember the commercial when I was young was I bet you can't eat just one, right? Okay, you flash forward.

Speaker 2: 32:32

And the last time I saw a Pringles commercial because I haven't seen one in a while because I'm not in the States and I don't watch a lot of TV but the commercial was this they had these three boys and one of them was eating a pizza-flavored chip and he's like pizza. And then his friend was eating a chip that was basically chicken he's like chicken. And then they took the two of them and put them together and said chicken pizza and ate two chips. And the buddy then had barbecue. And then they put three chips together and now they're eating three chips at the same time. So they went from saying I bet you can't eat just one to you should stack these and eat them multiples at a time to get the flavor profile you want and desire. That's where we've gone with the marketing and the flavor enhancement food science stuff that they know they can coach us to eat so much of the stuff and it's not what our body needs.

Speaker 3: 33:42

Yeah, you know what terrifies me is this idea of lab grown meat. Yeah, that is just disgusting if you think about it. And they're doing this now, and I actually saw a news program here recently where they're actually going to start selling lab grown chicken breasts. They're mass producing this stuff. They can produce it cheaper and you know, it's more quote, equal eco friendly than having a chicken farm. And this is what's going to be, you know, at your grocery store before too long, because I had heard, alan, that you know.

Speaker 3: 34:23

You know 20, 30 years ago, if you wanted to eat healthy, then when you went to the store you kind of shopped on the perimeter.

Speaker 3: 34:31

Yeah, and now you know now everything is that you know it's GMO modified or you know it's got DNA in it or you know something like that and I was looking on the back and you know I've been looking more frequently now on the back of stuff and there is just a tremendous amount of crap in nearly everything that we eat, including things that I thought were healthy and are sold as health foods.

Speaker 2: 34:53

Yeah, They'll market it.

Speaker 2: 34:54

It's in a green box. It says heart healthy. It has a label from a, from a not-for-profit, quasi-governmental organization that we, we would trust to know what your heart needs. And so, yeah, over and over, in fact, like if you go into your grocery store, you go back to the fish market like I'm gonna get some salmon, salmon's healthy, right. They will farm-raise salmon and farm-raised salmon. The meat is gray, they will dye it pink to look like what salmon is supposed to look like for us if it was wild-caught, and they'll sell it. And so, yes, this stuff goes on and it's getting worse and worse sell it. And so, yes, this stuff goes on and it's getting worse and worse.

Speaker 2: 35:40

As far as the lab drone meat, this is a grand experiment. Let's just throw it out there and see what happens in 20 years. And this happened over and over and over. It's like they throw something out there and then we just get fatter and fatter, and they're not stopping to ask if all of this engineering of food and trying to be more efficient and trying to do things better isn't actually the cause of the problem in the first place. Yeah, so the one solution I have for you if you really want to do.

Speaker 2: 36:11

This right is shop local, go to the farmer's market, have a conversation with them. They love that. They love talking about what they do and how they do it. Most of them will invite you out to their farm and say hey, come check it out, we'll give you a tour. Okay, and so you know, I I remember I would.

Speaker 2: 36:34

I would travel an hour to go to a really good farmer's market. It was a huge one and I would go to this one meat stand and I would order all this meat, like hundreds and hundreds of dollars of meat, because I knew it was good. And I talked to them several times and so, as I was doing this over and over, uh, the owners there, they're like can I get your email address? I'm like sure, so now I'm pre-ordering so they already have it all packed up and ready for me when I get there. I still sit around and talk to them for a while, but one night, one day, the woman she emails me and she says you know, you are our best customer and I was thank you. I feel really good about that. Now she says but I want to understand how to have more customers like you and I'm like well, you have a big marketing problem because the budget for Pringles, you know, for this fake meat or impossible meat or whatever it is uh, they have a large, a lot larger budget than you ever will. Oh, yeah, yeah.

Speaker 2: 37:36

So I would encourage you, if you really want to get out there is, go talk to the people that grow this stuff. They're around, buy a half a cow, grow some of your own produce. I mean, you don't have to have a lot of space to be able to get some good quality produce right there at your house. At the very least, grow your own herbs. You can do that out of a window seal.

Speaker 2: 38:01

So there are ways that you can do to know the quality, know the food, and the best way I know is to know the person growing it and have a conversation.

Speaker 2: 38:11

They're feeding their family on this and they're doing sustainable practices because this is their land, this is their business, this is their livelihood and they want a legacy that they can hand down to their kids, and so they're doing the best. And so you just have those conversations, you buy their food, you just let them know I'm a customer for life, if you want me to be. Yeah, and you do you buy the best stuff. And so I'm not saying everything you eat has to be organic or has to be this, but you've got to kind of draw a line in the sand and say I'm just going to eat more food that's whole and less that is processed, and the more processed it is, the worse. So you know, initially, if you're trying to lose weight, I would say target 90, 10 or 95, 10, because losing weight is not an 80, 20 proposition. When you do get to a point where you've hit a stable weight and you feel really good, 80, 20 might work fine for you. But 80-20 never wins any ball games. It just doesn't.

Speaker 3: 39:19

That's barely a B 80%. But you just know that in like 2050 or something like that, there's going to be a commercial on TV. If you ate farm-raised chicken in 2020, you may be eligible for significant compensation. There's going to be some lawyer because, let me, it's grown in a lab, it can't. I mean it might be on the molecular level meat, but, come on, it's not. It's disgusting. But I like your. I like your concept of eating or buying local. It serves multiple purposes and I really like that idea.

Speaker 2: 40:00

Here's one of the core ones that you want to think about, and this is with vegetables. And a lot of people don't know Vegetables and fruit Because, like you said, go around the corner, go around this outside. We walk into the vegetable section. That's almost the first thing on the right. In almost every grocery store in the United States, it's almost always on the right. It's almost the first thing that you're going to hit. Sometimes you hit the bakery first, but generally they're all along that side.

Speaker 2: 40:24

Okay, those avocados that are out of season were not grown in your local area. They were grown in some far-fetched part of the world sometimes Chile, china and what they do is because they know they need to move these vegetables around to distribution centers and then to the stores is that they pick them before they're ripe, and that allows them to travel a lot easier. They also breed them in a way that that's what they do. They're not interested in taste, they're not interested in the quality, the vitamins and minerals they would normally have. They've been bred to be sturdy, to travel well, okay, and so one you have vegetables that have been bred down to not taste great, to not be, uh, fragile, and then the second piece is they're picking them before they're ripe. They take them to a warehouse and they literally drop gas. There's a gas. They spray them with a gas and that gas ripens the fruit and then they take it to the store.

Speaker 2: 41:33

Wow, so the minerals and vitamins that those plants, those those vegetables and fruits would normally have, it didn't have time because that was all in the soil. All the nutrients that end up in the fruit and the vegetables came from the soil. So if they're not maintaining the soil properly, that stuff leaches out and it's gone and it's never there. And if they pick it early, it didn't get as much. That's why you'll notice they're not maintaining the soil properly. That stuff leeches out and it's gone and it's never there. And if they pick it early, it didn't get as much. That's why you'll notice when they sell vine ripened tomatoes. Uh, not entirely. True, they're not entirely fine ripened, but there's the little vine still sticking out of them. So, right, looks good. They do taste better than the other ones and you'll notice that they all, cosmetically, look beautiful. The apples actually have wax on them to make them shine and be prettier.

Speaker 2: 42:23

It's all marketing and it's all in a way to get as much food there as they can without waste. Whereas you go to a local farmer's market and particularly if you go, you stick around you'll find a lot of the farmers will sit there and say, okay, this is what I came in with today. They'll practically give you the rest. They'll literally sit there and say I don't want to take this home. You're like, okay, well, you know, name a price and I'll take it, and you can actually save some money that way. If they still have any left, they get better and better about knowing how much they can carry and sell. But if you're walking around and you see someone with a whole bunch of produce, they really and that's the farmer's market they really don't want to take that stuff back. So make them an offer.

Speaker 3: 43:06

Yeah, you know you were talking about that farm-raised salmon, and I had heard also that blueberries, we are told, are high in antioxidants. But all these farmed blueberries, if you get a wild grown blueberry it has like 300 times more antioxidants than the store-bought ones which probably have little to none. I had a friend who moved to New Zealand from the States and I guess they have a different food chain or food supply chain and it's just like you were describing. He was like the fruit. I mean the food is fresher, it's better, it's more nutritious, it just it actually has a taste. You know a lot of our food is we have to put so much seasoning and salt and you know all this other stuff and because it doesn't have, it's all very bland, you know. And like.

Speaker 2: 43:58

I live in Panama, and so all the tropical fruits just name a tropical fruit it grows here, and so I have. We have pineapple. If you have a pineapple here, it's an entirely different experience than what you would get from pineapple in the United States, because this is where they grow them. They grow bananas here, they grow papayas here. They grow mangoes, but mangoes have a season here, so there's a season, we get mangoes. There's a season, we get dragon fruit, there's a, you know. So all the fruit I get here when I go back to the United States. I don't even want fruit there because none of it tastes nearly like it does here, and it's really just again because it grew in the ground, it got the minerals and vitamins it needed, it matured, it got to the right sweetness and, boom, it's awesome.

Speaker 3: 44:49

Allen, since you've started your podcast in 2015 and you know you've you've coached all these people, has your approach to fitness evolved or changed significantly in that amount of time?

Speaker 2: 45:05

yes, in what way. Well, I used to. I used to think, because what I did was very specific. I I did have a conversation with a nutritionist, because I was able to have one at one time. I could go see one when I was trying to change, and she recommended the paleo diet. And this is what will happen You'll get someone who will recommend a particular diet, and so I committed to that diet for a period of time and it was working a little bit. Now I tweaked it for myself for my own way.

Speaker 2: 45:36

I like to eat, but the paleo diet basically excludes a lot of different foods to include beans and potatoes and bread and pasta, and so what you end up with is basically meat and vegetables if you break it down. And so I was eating meat and vegetables, but the types of meat that I like tend to have a little bit more fat on them and aren't so lean. So the volume of what I ate I ended up not eating as many. Plus, I like leafy greens and cruciferous vegetables I'm a weirdo like that and celery, but I was eating a lot of that and I wasn't eating the sweet stuff. I wasn't eating a lot of fruit. I wasn't eating a lot of these other things, even though they were allowed, I ended up in ketosis. So, for people who don't know what ketosis is, it's where, basically, your body begins to burn fat for energy because there's just not enough carbohydrates to fuel everything. And when you're burning fat, your body creates ketones. And once you've done this enough, your body knows that it can actually start using those ketones for energy.

Speaker 2: 46:42

And so I ended up in ketosis without even knowing what it was. I just knew something was weird, because my breath stunk, my pee stunk, I was losing weight like crazy and I'm like what's going on here? And so I realized, when I started doing some research, like, oh, I must be in ketosis. So I bought the little things and I tested myself. Yeah, I'm in ketosis. So then I started studying ketosis and that became a primary tool for me going into my journey of losing losing 66 pounds.

Speaker 2: 47:13

And as I, as I did that, I'm like, okay, this is like the magic formula, everybody should be doing this. But after years and years of doing this, I realized a lot of people probably shouldn't be doing it. It doesn't work for everybody the way it worked for me. It's hard to be sustainable, so a lot of people will go, they'll lose some weight, and then they stop.

Speaker 2: 47:33

And then, of course, as they would, the food companies saw this trend. Look at all these people getting into paleo, look at all these people getting into keto. So then they started selling the keto cookies, the keto bread, you know. And so a lot of people will then say, ok, well, now I can have my cake and eat it too, you know. And so it's a keto cake, and so they're eating. Now they're back to eating junk, they're back to eating chemicals and process stuff.

Speaker 2: 48:02

And so what I realized was, for a lot of people, that's what they would do. They would they would say I don't want to really change my behavior, I'm going to. I'm going to do this because it's the path of least resistance and it wasn't helping them and they weren't losing the weight. And so I realized that what was really working, again after all these interviews, was whole food. That was one thing, and then the other thing was I realized that you know, we talked about motivation that that was a factor, and I realized that another piece of this that I had I'd worked through, but I hadn't really thought through, was that there were all these little mindset obstacles that I had worked my way through without fully understanding how I did it, and then, when I started having clients that were like getting stuck, I was like, ah, I remember feeling that way and then so I started beginning to recognize all these different mindsets and like five of them and I'm like, okay, they get to this point and they're stuck.

Speaker 2: 49:07

So a perfect example I can give you is okay, I call it the co-pilot, because this is the person that feels obligated to do everything else. They have a job, they have family, they've got this, they've got that, and all of those other obligations crowd out. They're plans for themselves. They're like I have to get up in the morning, get the kids ready for school, get them there. I got to work, I get home, it's not dinner and by the time I get done, I have no energy and no time. So I don't, you know. They're like I want to eat well, so they try to make food for themselves, but they're nibbling off of what they're making for the kids, and then, when the kids are done, they didn't clean their plates, so we're eating that too. So there's all these obstacles that are created from us wanting to take care of everybody else. Now, once you recognize. That's who you are. The simple solution is this you have the team, the people you're doing all this for. They love you just as much as you love them.

Speaker 2: 50:05

Ask for help. Hey, honey, I know it's typically my job to get them ready for bed, give them their bath, get them dressed and get them into bed, but if you would do that for me, it's going to allow me 30 minutes to go down into our basement and get my workout done. Would you do that for me? Of course, good trade-off, you know. And hey, how about we do this? Because it is such a pain in the butt and we're spending a ton of money on Grubhub and Uber Eats. How about on Sunday? We keep the kids in. We don't go all, do all this stuff, you know. And we go ahead and we do batch cooking. As a family, we cook almost all the meals we're going to need for the whole week, so we know we have healthy food available. So when you and I get home from work and we're exhausted, we're not trying to cook a full meal, we just warm up most of it. And so you ask for help and then you get them involved, and that's something that, like someone who is a co-pilot could do, involved and that's something that, like, someone who is a co-pilot could do.

Speaker 2: 51:12

Now another one is the? Um is what I called the windshield, so windshield person is looking in the rear view mirror at who they were. There's two versions of this. One is someone who was super fit, like me. I was looking at it and say I should just do what I did before, cause that's what I want to be. I want to be that person Right. The other side of it is someone who has been overweight their whole lives and they think that's who they are. So they're looking in a rearview mirror and they're defining themselves by what they see. What they don't recognize is that they are sitting in the driver's seat right here, right now. They can't be that and get what they want. They have to turn and look out the windshield. Have you ever tried to drive straight forward when you're looking out the rear view mirror? Almost impossible. Almost nobody does it, and for good reason. Okay, so if you really want to change, you have to recognize where you are and start from there. So you know you can't just go out and say I'm going to run a marathon tomorrow. I'm not going to just sit there and say, okay, I'm going to dedicate going to the gym five days a week, I'm going to stop eating all the crap, I'm going to just throw all the food out and I'm going to sit here and only eat vegetables, salads, every day. You can't, you can't really do that. So but if you sit down and know this is where I am and this is what I do, then I look out that windshield.

Speaker 2: 52:26

I had a client. She was in her 50s and she said when she walked out to her, this was our first calls, we're talking about what she needs. She said when I walk out to the carport in the morning, I'm already out of breath. I can barely make it to my car without being out of breath. Yeah, so I told her. I said here's where you are. I said what we're going to do next is a gentle nudge past that. So when you get to your car tomorrow, I want you to do one lap around the car and then you can drive to work. So she did that for a few days and we were checking in. I said so how's it going? She said it was hard, but it's getting a little easier. I'm like good, tomorrow, do two laps and we repeated that process and within a few weeks and we repeated that process and within a few weeks, she could walk for half an hour around our neighborhood in the evenings. So where you are and look forward to the windshield, where you want to be, okay.

Speaker 2: 53:17

Another one is tires. Okay, and a tires is someone who, if they lose traction, they're done. You know they'll get started and they're doing great, but then something will happen. Friday they go out and then it's now, it's a whole weekend and it's all gone. So this is like driving up a hill, an icy hill. You know, if once you have traction, don't slow down and don't speed up, just steady up the hill. And so what a tires person needs is, when they recognize that they need that traction, is to start tracking that have something that's going to basically show you visually usually that you're doing it. So this could be a streak of trying to fill the circles on your watch.

Speaker 2: 53:55

Another one and I got this from Tony Horton from P90X when we were having a conversation. It's a calendar. Get a paper calendar and each day you do the thing, mark that calendar and then your mental thing is going to be like I want to, I want to check as many boxes as I can each month, maybe all of them. So you're going to see that and want that streak to go to see that you're doing the work and that's going to give you the traction. You're going to see the traction and know you're moving in the right direction. So again, that that will change that.

Speaker 2: 54:26

Another one is pedals. So pedals, they'll be driving. They'll see something like okay, ooh, ooh, ooh, here's paleo. And they go for a little while and they just don't see the thing happening. You know, in any weight loss journey we all know it's not straightforward, it's not a straight line. You're not going to lose one pound a week forever, or two pounds a week forever. There's going to be a bad week. There's going to be a week you don't lose any. There's going to be a week Maybe you gained some. So a pedals person will get started and then they'll have that bad week. They hit the break. Yup, that didn't work for me.

Speaker 2: 54:57

And so typically I can recognize them when they say I've tried everything, every diet, you just name it, I've done it, I've done weight watchers, I've done Noom, I've done this. And then the answer is well, did you keep your foot on the gas. So, when you feel that tendency to want to stop because you're not seeing progress, just remind yourself why you're doing this. And the other side of it is when you get started with something. So, like I said, paleo worked for me and if you know that that's the right way, maybe it's the Mediterranean diet. For you Say, okay, I know, the Mediterranean diet is is by far the Mediterranean diet. For you Say, okay, I know the Mediterranean diet is by far the best diet, because everybody says that Every article I read about it says this is the best human diet.

Speaker 2: 55:35

So if you say you're going to do the Mediterranean diet, give it enough time six, eight weeks and then commit to that. I'm going to do this for eight weeks, no matter what, and then you'll start seeing the results and you're going to want to push the brake every time it slows down. Don't do it, because if you imagine driving, have you ever tried to drive down the road and hit the gas and then the brake, and then the gas and then the brake? You don't go anywhere. Yeah, okay. So set your sights and goal Eight weeks. I'm going to stay on the Mediterranean diet and then you'll start seeing results. So that's what a pedals person needs to do.

Speaker 2: 56:12

And then the final one is Atlas, and this is where I am right now in my journey. And Atlas is not the Greek god holding the planet. It's those paper atlases we used to have when we were younger. Okay, so it's maps that are in a book, and so when my parents went on trips and I've got this recognition almost every time I tell this story we would go on a long trip. They would get a red felt pen and draw the path that we were going to take across all the highways to get where we were going to go. A lot of people have that memory. I know my parents did it to shut us up, because when you're looking at the red line and you know you're not there, you don't ask are we there yet? So we knew how to read a map. We could see where the red felt was and know no, we're in Nebraska and we're nowhere close to California, so don't even ask.

Speaker 2: 57:03

But that said, an atlas is someone who aspires to something. They have a journey, they have a destination, and for some of us, the more scary and hard it is, the further away it is, the more we're driven. So one of the things I did as I was going through mine was I was like, okay, I'm going to sign up for a Tough Mudder. Now, a Tough Mudder is a 12 to 13-mile run, or it was at the time, and it's through terrain that is terrible for running and walking or anything. It's used for ATVs usually is where they find and it's through this terrain and it's muddy and it's hard. And then let's just throw in 25 obstacles that will challenge anybody, because it's going to scare them, it's going to deter them, it's going to make, it's going to, it's going to deter them, it's going to make it harder, and so it's. It's a very hard race and I was like but when I signed up for it I was in no shape to do it.

Speaker 2: 57:58

I knew I had to change significantly. I had to do something major if I was going to make that happen. As soon as I did that, as soon as I bought the airline tickets, bought the tickets, did that. As soon as I bought the airline tickets, bought the tickets, my whole mindset around what I was doing at the gym and what I was eating changed significantly because I had put a challenge on myself and, being an A-type or an Atlas type. Here I was going to succeed no matter what. And so you see those five different types and you may have recognized more than one of them in who you are. We all have multiple ones, but we have our primary one first.

Speaker 2: 58:34

So when I first got started, it was it was the copilot. I had my job. I was 100 percent invested in making that the thing. That's how I made it to the C-suite, that's how I stayed in the C-suite, that's what I did. So the job was everything in my life and there was no time for me. So I had to get past that first. And then I realized and I didn't realize again, I didn't know at the time, but I was a tires person.

Speaker 2: 58:59

So if, if I was going good, and then I took a Friday night off to go drinking with my buddies, I'd wake up Saturday and not do my Saturday morning workout and like, well, okay, I'll just blow today, okay. And then I'd wake up Sunday. I'd be a little hungover and tired. I'm like, okay, you know, I'm not going to do anything today, this is my rest day, and then I may or may not get started again on Monday. It all depended, and so that was a big thing. I had to get some kind of forward momentum.

Speaker 2: 59:29

And then, as after I got past that, I realized that, okay, I keep looking back at who I was, this super fit guy in my twenties who could do anything. But I wasn't in my twenties anymore, so I couldn't do that anymore and it was so frustrating. So until I sat down in the seat the driver's seat I said, okay, I'm sitting here and the path is there and I have to start from where I am. Then I started doing those little bits. Okay, this is what I need to do and this is how I need to do it. And then it was gradually getting better.

Speaker 2: 1:00:05

And once I started that momentum, then I was like, okay, now I'm moving in the right direction, I know where I'm going, I've got traction, I've got everything I need, but I'm just not not getting what I want. You know, I'm not feeling it, I feel like I'm meandering. So I was like, okay, I need to do something crazy. So I signed up for a Tough Mudder and that was what changed me at that point. So you see, you'll go through these stages. You just have to know what. The first one, the first domino, because if I had sat there at the beginning and said I'm going to sign up for a Tough Mudder. I would have skipped that kidding, I would have got on the plane. And so you know there was those. Things were happening.

Speaker 2: 1:00:50

So I have a quiz. If you want to go to my website, it's 40plusfitnesscom forward slash quiz. So four zero P-L-U-S-F-I-T-N-E-S-S forward slash quiz. It'll take you 60 seconds, it's absolutely free and it will give you an idea of what your first primary health blocker is. And now what we've discussed today. You know, if you go through that and you find out who you are, there's a fix, there's a superpower buried in that, as long as you, if you just go ahead and wire yourself to do those things, OK, so 40 plus fitness dot com and take the health blocker quiz.

Speaker 3: 1:01:30

Uh, you know, I know where I'm at right now. I'm at the. I'm the person walking around the car one, one or two times.

Speaker 2: 1:01:36

That's perfect If you but you know your windshield, you're, you're, you're looking out of the windshield and you're moving forward from where you are. That's, that's awesome, because so many people don't. They're like I, why can't I be that? Why can't I be that and they don't do?

Speaker 3: 1:01:49

anything. So, yeah, and, and, and, in fact, uh, frankly, after this broadcast, we're going to uh, we have to go to the store and buy some things, and so I'm going to get some walking in there, which for me is quite a monumental under undertaking. So I count that as a win and, um, absolutely. Uh, you know, to folks out there who are in similar positions, maybe you're in pretty good health, or maybe you're in crappy health, kind of like where I'm at right now, but still have hope for a future. Take this quiz and find out what your health blockers are. I think, from what Alan is saying, the key to moving forward is understanding where you're starting from.

Speaker 2: 1:02:30

Yeah, and that self-awareness is critical yeah.

Speaker 3: 1:02:34

Alan, thanks so much. Anything else you'd like to tell our audience or plug, while we still have a couple of minutes left.

Speaker 2: 1:02:41

I'm just going to say this we have the most incredible gift is the human body. It is a machine. It's the only machine I know of that can improve and heal itself if we do the right things for it. So you have this huge gift, so please go out and take care of it and let it heal and get better.

Speaker 3: 1:03:05

I agree. Thanks again, everybody. Thanks so much for listening to the show tomorrow and I think we're going at noon central. Tomorrow we're going to have a different kind of show. It's called Open Mic Mavericks. I'm going to be doing with a guy who was one of our first guests on this program, Tom Russell. It's just a new concept that we're trying out. If you've got time and an hour to kill tomorrow, tune in and listen. Otherwise, our regular programs pick back up on Monday. But again, thanks so much for listening. Alan, Thank you for your time today. Check us out on PWBasscom and go to guest resources. We'll link to Alan's website and all of his other resources. Again, thanks so much and have a great weekend. Talk to you later.

Speaker 1: 1:03:50

Thanks for listening to the Patrick Bass Show on the Vanguard Radio Network. The Patrick Bass Show is copyrighted 2023, all rights reserved and is produced and distributed by Vanguard Radio LLC, fort Smith, arkansas. For more information, visit us on the web at wwwvanguardradionet.