{"id":4521,"date":"2021-10-20T19:14:37","date_gmt":"2021-10-20T23:14:37","guid":{"rendered":"https:\/\/nextgenerationtrainingcenter.com\/?p=4521"},"modified":"2021-10-20T19:14:37","modified_gmt":"2021-10-20T23:14:37","slug":"nextgen-radio-36","status":"publish","type":"post","link":"https:\/\/nextgenpersonaltraining.com\/nextgen-radio-36\/","title":{"rendered":"Episode 36"},"content":{"rendered":"<p><iframe height=\"200px\" width=\"100%\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https:\/\/player.simplecast.com\/63bc6932-3c3c-47c1-8162-a0e0e20cce2e?dark=true\"><\/iframe><\/p>\n<h2><\/h2>\n<h2>Episode Notes<\/h2>\n<p><i>Released on October 19, 2021<\/i><\/p>\n<p><strong>Important Links:<\/strong><\/p>\n<p>JAMA &#8211; Effect of Low-Fat vs Low-Carb Diet Article:<span>\u00a0<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2673150\" target=\"_blank\" rel=\"noopener\">https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2673150<\/a><\/p>\n<p><strong>Top Instagram Accounts to Follow:<\/strong><\/p>\n<p><i>Kelly&#8217;s Top 3:<\/i><span>\u00a0<\/span>@ginavallesfit, @drstacysims, @drgabriellelyon<\/p>\n<p><i>John&#8217;s Top 3:<\/i><span>\u00a0<\/span>@strong_by_science, @showupfitness, @charleygouldscc<\/p>\n<p><em>Mike&#8217;s Top 3:<\/em> @defrancosgym, @russellsuraskymd, @allisonthibaultmsrdn<\/p>\n<p>Mike Ercolano&#8217;s Instagram:\u00a0<a href=\"https:\/\/www.instagram.com\/mike_ercolano\/\">https:\/\/www.instagram.com\/mike_ercolano\/<\/a><br \/>Kelly Krauss&#8217; Instagram:\u00a0<a href=\"https:\/\/www.instagram.com\/kkrauss76\/\">https:\/\/www.instagram.com\/kkrauss76\/<\/a><br \/>John Esposito&#8217;s Instagram:<span>\u00a0<\/span><a href=\"https:\/\/www.instagram.com\/john_esposito15\">https:\/\/www.instagram.com\/john_esposito15<\/a><br \/>Next Generation Training Center:\u00a0<a href=\"https:\/\/nextgenerationtrainingcenter.com\/\">https:\/\/nextgenerationtrainingcenter.com\/<\/a><\/p>\n<p><strong>Show Notes &amp; Timestamps<\/strong><\/p>\n<p>Mike (00:00): Hey, what&#8217;s up everybody? Thank you for listening to NextGen Radio. This is a podcast for those of you who want the truth and nothing but the truth when it comes to diet, exercise and all things health. This is episode number 36, I almost forgot if there&#8217;s one of it. This is episode number 36, and we thank you for tuning in and listening. I&#8217;m here with my usual co-host, Kelly Krauss and John Esposito. Say hi. Kelly (00:27): Hi. Mike (00:28): Hi. John (00:28): Hello. Hello. Mike (00:29): All right. Thank you. Yeah, so what do we got today? This is two weeks in a row, three weeks in a row of actually sticking with this. John (00:38): I think we&#8217;ve done pretty goodMike (00:39): Yeah, we&#8217;veKelly (00:41): -since September. Mike (00:41): -already got a kudos for it. Kelly (00:42): We did? Mike (00:43):  Yes. Kelly (00:43): Who is it from? Mike (00:44): From Tom Vetter. Kelly (00:44): Yes. Mike (00:46): Consistency. All right, and we&#8217;re much more prepared today. Kelly (00:51): Yeah. John (00:51): Yeah. We went through those two things. Kelly (00:53): Yes, I think last week we learned our lesson. Mike (00:54): Yeah, we&#8217;re reallyKelly (00:56): Doing things. Mike (00:56): -stepping up, we&#8217;re becoming pros at this. But I think we should start the show off with you Kelly talking aboutKelly (01:08): Yes. Mike (01:09): -your littleKelly (01:10): My little story. Mike (01:10): Yeah. Kelly (01:10): Okay. Well, actually, I have two little stories. First, I would like to talk about how exciting my first week of empowering girls went. It was very exciting. I do know that it&#8217;s going to be a little more challenging than I thought. I am not a teacher, so to speak. But we did have a good time and in the end one person went away and said, I&#8217;ll see you next week and that was not what I expected to hear from her, reading off of the way she was reacting during the session. Mike (01:42): Body language and all that. Kelly (01:43): Yeah. Yeah. So that was like so exciting to hear and then I checked in with the parents and three of them actually had good things to say aboutMike (01:50): Awesome. Kelly (01:50): -their girls and the time they had. So it was exciting. This week we&#8217;re focusing on water, so they all got tumblers with fruit and vegetables toMike (01:58): Very cool. Kelly (01:59): -infuse their water with. So we have a chat where we all send selfies and things like that and keep each other motivated throughout the whole week, so it&#8217;s been a fun week. Mike (02:09): Cool. That&#8217;s a good one. Kelly (02:09): So I was very excited about that. Mike (02:11): You had three girls sign up for that, correct? Kelly (02:13): Yes. Mike (02:15): Cool. Kelly (02:15): Actually, four. Mike (02:16): Four girls? Kelly (02:17):Yeah. Mike (02:18): Okay. Even better. Kelly (02:19): Yeah. Yeah. So it&#8217;s exciting. We&#8217;re having fun. And today is Wednesday, we always talk about woman crush Wednesday. So I sent them off in the morning with a text of kind of a boost of confidence and things like that. Mike (02:30): Awesome. Kelly (02:30): So it&#8217;s fun. Mike (02:32): Awesome. And this is week two? Kelly (02:35): This is week one. Mike (02:36): Right, finishing up week one? Kelly (02:37): Yeah. Next Monday will be our second session. Mike (02:40): Okay, so this was only the first workout, first everything. Kelly (02:43): Yeah. Mike (02:43): So their first homework is to drink water? Kelly (02:45): Yeah. Mike (02:46): Oh, cool. Kelly (02:46): Drink water and they got cantaloupe and they got a cucumber and they got watermelon and they got mint. Mike (02:51): Nice. Kelly (02:51): So they can infuseMike (02:51): Oh, watermelon and mint. Kelly (02:53): Yeah. So they got to pick out tumblers with different colors. The first thing they said, they go, &#8220;Are we going to get something every week?&#8221; I think giveaways are going to be the drive here. Mike (03:05): Yeah. Yeah. Kelly (03:05): Which I do kind of have things like that planned, but definitelyMike (03:08): Sure. Yes. Kelly (03:09): -they all had to put their NextGen sticker on it and things like that. Mike (03:11): Yeah, we&#8217;ll give something away every week. Kelly (03:12): Absolutely. Mike (03:13): And then the next time we run this, this will be $2,000 for a week program. Kelly (03:17): Right. Right. But anyway, it was a great first week and then so exciting. Mike (03:21): Good, that&#8217;s awesome. Kelly (03:22): But my second story here is, you had mentioned something last week and I brought a Reader&#8217;s Digest and you&#8217;re like, &#8220;That&#8217;s still around?&#8221; Mike (03:28): Yeah. Kelly (03:29): And I&#8217;m a huge fan of Reader&#8217;s Digest, as you can see, I have mine right here. My dad gifts my sister and I a subscription every year for like years and just the articles in it are cute. They&#8217;re fun. They&#8217;re nice. They&#8217;re happy for the most part and I couldn&#8217;t believe it. Mike (03:44): Did you take that out of your bathroom? Kelly (03:45): I did. Mike (03:45): Okay. Kelly (03:46): Yeah. And if you go up to the lake, you&#8217;ll find every year up there. Mike (03:51): Going back to what? Kelly (03:53): My grandpa, we have ones from my grandparents placeMike (03:55): Wow, that&#8217;s crazy. John (03:55): Wow, thatKelly (03:56): -from whenever they stored it. But anyway, so this article, so John, remember at the end of our last episode, we were talking about just do something, just get started, just go for a walk. John (04:08): Yeah. Yeah. \u00a0Kelly (04:08): It doesn&#8217;t have to be an all out workout, just start moving. John (04:11): Mm-hmm (affirmative). Kelly (04:12): Well, so I get home and I read this article about this guy, James Owen. It was his 70th birthday and he&#8217;s watching a video of his birthday party and he&#8217;s all hunched over and he&#8217;s shuffling while he walks. And he looks at this video and he&#8217;s like, &#8220;Oh my God, this is what I&#8217;ve become and I&#8217;m only 70.&#8221; Very successful wall street guy, but he looks at himself, he&#8217;s like, &#8220;All right, that&#8217;s it.&#8221; And if I&#8217;m going to lose 25 pounds in five years, he gave himself. Mike (04:40): Okay, reasonable. Kelly (04:40): Five years, yeah. So he starts out by walking and now he&#8217;s like the first three blocks. He&#8217;s like, &#8220;It was horrible. I couldn&#8217;t walk. I was shuffling whatever and so on and so forth.&#8221; But he kept pushing himself and eventually, he signed up with a trainer and he started working out in a gym and things like that. And now here he is at 81, retired and he runs and he looked into other things that excited him, which was swimming and biking, which he just found outMike (05:09): Awesome. Kelly (05:09): -and he explored himself a little bit more to see what he liked exercise like and he does three sets of 50 pushups a day. John (05:17): That&#8217;s great. Mike (05:17): Well, that&#8217;s outstanding. Kelly (05:17): It is. Mike (05:18): And it all started with just walking? Kelly (05:20):Yeah. It all started with just walking. Mike (05:20): And setting a reasonable goal of 25 pounds inKelly (05:23): In five years. Mike (05:24): -in five years. Kelly (05:26): Yeah. Mike (05:27): That is outstanding. Kelly (05:27): And he just started by walking and he&#8217;s like, &#8220;At first, it really sucked, but I pushed myself.&#8221; And then he kept doing it obviously and now look at him, now he bikes and cycles. He feels great. Oh, and all of his pain is gone because he felt, it was all achy when you get up and whatever. The inflammation, all that kinds of stuff, exercise. So I couldn&#8217;t believe when I looked, a one page story was exactly whatMike (05:53): Right in Reader&#8217;s Digest. Kelly (05:53): -we would&#8230; I know. I&#8217;m telling you, every time I pick one up, there&#8217;s always a great story in it. Mike (05:57): I might have to subscribe. Is that what it&#8217;s called? Kelly (05:59): I think I know what your birthday present I&#8217;ll give you, Mike. Mike (06:02):  I cannot wait. Kelly (06:03): You know I like to send things in the mail. Mike (06:04):I can&#8217;t wait. Yes, you do. That&#8217;s pretty cool. And again, it all started with walking and setting a realistic goal. If he said, I need to lose 25 pounds in the next month, I got a wedding coming up, it doesn&#8217;t happen. And we see that fail time and time again. Now just to think about this, putting that into context again from last week, 25 pounds in five years, the average weight gain in COVID was 29 pounds in 18 months, 19 months. And so setting a reasonable goal to lose all that weight, it might take five years. Kelly (06:38): Right. Mike (06:39): Now if you really want to actually make real life changes, it might take five years. But think about five years of starting slow and keeping a realistic goal versus trying to hit it as hard as you can and then not. Kelly (06:55): Burning up. Mike (06:56): And then what&#8217;s going to happen five years from now? Because five years from now, more than likely is going to come for you unless you were severely overweight or severely obese and with a lot of metabolic disorders or whatever. But if that&#8217;s you, then you really should be listening to this. Just start slow. Set a realistic goal, and if you were part of the 29 pound gain during COVID, set a goal of 29 pounds lost in the next six years, seven years. Don&#8217;t worry about what&#8217;s done is done. What&#8217;s in the past is done. But you can only start where you&#8217;re at and that&#8217;s a great example. There&#8217;s a perfect someone was listening, the editors of Reader&#8217;s Digest must be listening. Kelly (07:39): They must be. Mike (07:40): Absolutely. That&#8217;s good. I like that. Kelly (07:43): The important part is he saw himself, right? Mike (07:46): Yeah. Kelly (07:46): He saw himself, he was like, &#8220;Oh my God, that&#8217;s what I look like.&#8221; And sometimes that&#8217;s a wake up call. You need to look at yourself andJohn (07:53): You see yourself from somebody else&#8217;s point of view and it&#8217;s completely different. Kelly (07:57): Mm-hmm (affirmative). So anyway, his name was James Owen and I&#8217;m very proud of him. John (08:01): Cool. It&#8217;s outstanding. Mike (08:03): And he&#8217;s 81 now, he&#8217;s still works out with the trainer. You said he&#8217;s still trains? Kelly (08:06): He still trains and exercises six times a week. Mike (08:09): Wow, still gets it. That&#8217;s even better. Kelly (08:10): So I don&#8217;t know if it&#8217;s with a trainer, but yeah. Or if he just does his bike riding and stuff butMike (08:14): Still gets it. Kelly (08:14): We should write to him. I&#8217;m going to find him. Mike (08:17): You should write to him. Kelly (08:17): I&#8217;m going to find him. Mike (08:20): You should find out what his diets like. Kelly (08:22): Yeah. Mike (08:22): I don&#8217;t know. What does he eat? What does heKelly (08:23): They didn&#8217;t mention much about that in the  Mike (08:24):Right, exactly. Let&#8217;s find out. Let&#8217;s write to him. Let&#8217;s see how he&#8217;s doing, let&#8217;s congratulate him, maybe send them a t-shirt and thenKelly (08:30): All right, stay tuned guys. Mike (08:31): -maybe we can get him on the show. Kelly (08:33): Maybe we could. Well, I&#8217;m going to look for him. Mike (08:36): Yeah. Kelly (08:36): James Owen, I&#8217;m coming for you. Mike (08:37): A huge drive. Kelly (08:38): Yeah. Mike (08:39): Yeah, definitely. Yeah, I&#8217;d love to know what his diet was and still is because he&#8217;s obviouslyKelly (08:48): He&#8217;s feeling good now. Mike (08:49): -full of energy. He&#8217;s obviously so full of energy. Speaking of diets, I was reading a recent article. It&#8217;s actually not a recent study. I just came across it recently on listening to a podcast. John and I were actually just talking about before we came on here Huberman Labs, something like that. I&#8217;ll pull it up, so I actually give a real credit. John (09:15): It&#8217;s Huberman Labs. Mike (09:17): Okay, good. Yeah. Yeah, Huberman Lab. Anyway, he&#8217;s a scientist and he&#8217;s really good at breaking down information into digestible terms and whatnot for us non-scientists. And he referenced a study done by one of his colleagues that was published in JAMA, which apparently it&#8217;s a pretty reputable place to be published. I&#8217;m not exactly sure what JAMA stands for which I&#8217;m sure I could look up once we&#8217;re off of this. But anyway, it was a study done on the difference between a high-carb diet versus a high-fat diet or a low-carb diet versus a low-fat diet. Mike (10:04): So the study was done, over 600 participants were in this and they were just randomly selected to go, half were low-carb, half were low-fat. And they were all given a dietician to work with over the 12- month period. So they were eating a balanced healthy for that. They weren&#8217;t eating a high-fat diet of just McDonald&#8217;s. They were monitored what they were eating. I think it was sort of like the median person was like I don&#8217;t 50 or something like that. It was a pretty normal group. It wasn&#8217;t like an athlete group have talked about and that they&#8217;ve runKelly (10:45): General public. Mike (10:45): -college studies. There&#8217;s like 12 athletes or 12, 19 year olds. This was a pretty broad study. And they found at the end of the 12-month period that there was no significant change in weight loss in either group and I could actually pull the exact numbers up. I&#8217;m just making sure this doesn&#8217;t kick our recording off. Let&#8217;s see. John (11:10): Nope, we&#8217;re good. Mike (11:13): Yeah, so I actually got the study right here. The numbers are in front of me, and let&#8217;s see. The first, of course I got to find it because I didn&#8217;t freaking bookmark it like a pro would have done. I got to scroll down. Kelly (11:28): Still learning. Mike (11:29): Still learning on the job. All right, so there are 609 participants. The mean age was 40. 50% of them are 57% women. So a little more than half women. The mean body mass index was 33, so overweight, but that&#8217;s probably what the mean tidy mass index is in general. So it&#8217;s a pretty accurate look at what our society is. And again, they were split right down the middle, low-fat diet group and then a low-carb diet group. Let&#8217;s see, these are the results right here.  STEM studies. Why does it to make this so hard? Kelly (12:23): Where are the results? Mike (12:24):Well, it&#8217;s all like percentages and stuff. I don&#8217;t want to bore people by reading that. All right, so here&#8217;s the primary outcome. So the mean 12-month weight change was, this is in kilos. A loss of 5.3 kilos for the healthy low-fat diet group and a loss of six kilos for the healthy low-carb diet group, which was not a statistical difference. There was a similar range for weight change of approximate 40 kilos within each group, whatever that means. So I guess both groups lost, whatever, 40 kilos. I don&#8217;t know. What they also found was that, they were doing blood work and health markers and insulin markers, I guess. And at the end of the 12 months, there was no significant difference in any of the other health markers between the low-fat group and the low-carb. Mike (13:18): So essentially, what this study is showing is that, it doesn&#8217;t really matter what you eat. It matters how much you eat and that&#8217;s pretty&#8230; Let&#8217;s put this into context, when it comes to weight loss, we&#8217;re not talking about necessarily health. We&#8217;re not talking about performance on the field. We&#8217;re not talking about getting jacked, this is specifically about weight loss. So that&#8217;s something that gets lost a lot in conversations like this, because it&#8217;s very clickbait to say, this is the right diet or that&#8217;s the right diet or lost 30 pounds in 30 days using this or that. It&#8217;s all marketing, and I could probably very easily pull a stat out of this study and use it for marketing in some way and skew it one way or another and show a study like, how many people actually go back and research studies? Mike (14:25): So it&#8217;s important to keep this in context. So first, weight loss specifically, there&#8217;s really no difference between low-carb or low-fat. So you got to do what&#8217;s right for you. Now that goes to the conversation of a calorie is a calorie, I guess. But there&#8217;s also a lot of variance in how each individual body can process a calorie. Can process the type of calorie essentially based off of your hormonal responses, based off of when you&#8217;re eating, based off of a lot of different factors. So, simply put calories in, calories out is the answer, but that doesn&#8217;t mean that&#8217;s the answer for everybody especially right now. Kelly (15:18): Right. Mike (15:18): That doesn&#8217;t mean, you might be in a caloric deficit and you might be doing that for a long time now and not getting results because maybe there&#8217;s something else like a hormonal deficiency going on. So it&#8217;s not as simple as calories in, calories out. But when all factors are present, all factors are accounted for, that is all that really matters when it comes to losing weight. So the whole, all these arguments out there and all the, how many members we have coming in trying this diet and that diet? Mike (15:57): In the end, if your calories are inconsistent over time, if you&#8217;re sometimes in a surplus for a while and then in a deficit for a while, and your hormones are all screwed. Sometimes you just got to get back to simple and get back to eating your 2000 calories a day or whatever your basal metabolic rate is and just getting your hormones and everything back to balance. Because at the end of the day your body doesn&#8217;t care if you&#8217;re eating a surplus or a deficit of all carbs or all fats, it&#8217;s still going to respond the same way, essentially. Kelly (16:42):And obviously, there&#8217;s a big difference between men and women. I could eat a certain way and Jimmy could eat a certain way, and it&#8217;s not going to work the same for me and himMike (16:49): Absolutely. Kelly (16:49): -based upon our hormones and age and all that and activity level. Mike (16:53): And even within each other, men to men, women to women, there&#8217;s just a difference between everybody and that&#8217;s why it&#8217;s important to take a comprehensive approach and individual comprehensive approach to it and not just follow a specific diet or follow whatever, what the hell is that doctor&#8217;s name on TV? Kelly (17:11): Oz? Mike (17:12): Dr, Oz. Kelly (17:14): Dr. Oz. Mike (17:15): Whatever Dr. Oz is selling you, for a while I used to buy all of those thingies in the, I don&#8217;t even call them magazines, but whatever in the ShopRite or shopping aisle, when you&#8217;re checking out they have all that crap. Kelly (17:31): Oh, I have one on protein. Mike (17:32): You have one on protein? Yeah. Kelly (17:33): Like this one, are you talking about these magazines? Mike (17:37): Kind of but they have ones that are more advertising more, but there&#8217;s always ones with Dr. Oz on the cover and likeKelly (17:44):Oh, he&#8217;s on everything. Mike (17:45): Right. And it&#8217;s always some sort of catch or whatever, add this to your diet and whatever. I don&#8217;t know. It&#8217;s  Kelly (17:54): I got to tell you, I got a friend that I was in the supermarket, and I was trying to buy kale for my juice, which I do all the time. And I said to the produce guy, I go, &#8220;Hey, where&#8217;s your kale?&#8221; And he&#8217;s like, &#8220;Oh, ever since Dr. Oz mentioned eating Kale is like we can&#8217;t keep it in.&#8221; And I was like, &#8220;Wait a minute. I&#8217;ve been doing this way longer than Dr. Oz has been advocating for kale.&#8221; But that&#8217;s what happens, Dr. Oz says, &#8220;Eat kale.&#8221; And the whole world eats kale for like a week. Mike (18:19): Yeah. Kelly (18:20): And then they forget about it. Mike (18:22): Yeah, and then they forgot about it that&#8217;s why he is in business. That&#8217;s why he has a job he has. That&#8217;s why he&#8217;s not actually in the ER saving people&#8217;s lives anymore. He&#8217;s on TV everyday, because people have ADD. Kelly (18:34): I think  was the one who started him. Mike (18:37):  Kelly (18:37): He started out there and then became this. Mike (18:41): And look I don&#8217;t have anything against him personally. It&#8217;s more the system, it&#8217;s not him. Kelly (18:46): Right, it&#8217;s just working system. Mike (18:47): Don&#8217;t hate the player, hate the game. And again, if we want to circle back to what we talked about again last week, it goes back to a personal responsibility and people don&#8217;t want to take personal responsibility. They want the answer from figure and somewhat good looking, well-spoken expert on TV. And one week it&#8217;s kale, the next week it&#8217;s fish oil, three weeks from now, it will be a carnivore diet for two weeks and then try that. But it is, it&#8217;s constantly changing and that&#8217;s done on purpose to constantly get people coming back for more because withoutKelly (19:26): Oh, well, that didn&#8217;t work for three weeks so let me try this now. Mike (19:29): Right. Right. And it&#8217;s without viewers, without people buying your crap, you don&#8217;t have a job anymore because he&#8217;s not in there fixing hearts, which is what he used to do. Kelly (19:43): Oh, really? Mike (19:44): Yeah, it&#8217;s a heart channel. So again, not to shit on Dr. Oz, I&#8217;m sure he&#8217;s a very smart man, a very nice guy. And I&#8217;m sure he doesn&#8217;t have intentions of harming anybody. But that&#8217;s not what I&#8217;m trying to get at, but it just needs to be more of a personal approach. I don&#8217;t know, be more consistent. Consistently simple. Kelly (20:12): Yeah, simplify nutrition. Mike (20:13): Simplify. John (20:13): Absolutely. Mike (20:15): Simplify nutrition. Yeah. Kelly (20:16): That&#8217;s what we do here. Mike (20:17): A little tagline. John (20:18): Simplify nutrition. Mike (20:19): That&#8217;ll be the name of the show. Kelly (20:22):information out of it. And it all gets put into actual practiced information, so he&#8217;ll demonstrate some of the exercises he goes through, some of the variations they go through and the purpose of it, or have a post that he&#8217;s drawn out on a whiteboard. John (22:11): But he still designates, this is for this. This is for this. This is why we&#8217;re doing it. And he&#8217;ll put a couple of tags at the research he used. The other guy is Charlie Gold, he&#8217;s a CSCs certified. I don&#8217;t know what college he went to. He was in the minor leagues at the Oakland athletics. So that one, he owns a sports performance studio, &#8220;studio&#8221;, but it&#8217;s a gym. And he also works now as training other personal trainers as well on how to become better, more science backed trainers. Same thing as the other guy, he likes to sprinkle in those bits of information, but he puts the videos into practice, breaks them down video by video. And you can see him explain this part says, he&#8217;ll pause, has a quick little explanation, but it&#8217;s also, he&#8217;s just putting that human physiology backed information that&#8217;s all has tags researched into practiced information that you can see, you can digest as well. John (23:16): It&#8217;s a little bit more sciency. So will be more meant for somebody in the field, rather than just somebody looking at it. But you can still piece together information, even if you don&#8217;t know everything. So another reason I really like him, used a lot of good sources, used a lot of information that I&#8217;ve either seen or continue to see more of from other posts. And then the other one is not so much like a research and science backed, but he is science backed because been in this for a long time, he knows what he&#8217;s doing. He&#8217;s been going through what&#8217;s called show up fitness. So show up fitness, the posts aren&#8217;t really sciency. At glance, they seem kind of comedic in some instances and it gets really serious. He&#8217;ll post stuff like, say it&#8217;s a picture of his Twitter and it&#8217;s like three things for your health. And it&#8217;s like one actual good thing like some kind of eating tip, one kind of fitness tip and then the other one would be like, have sex like a monkey. So it gives off a joking sense. Kelly (24:12): Uh-huh (affirmative). Keeps it light. John (24:14): Yeah, keeps it light. And all the information is in layman term. You can go in there first time ever seeing, you&#8217;d be like, oh, okay. That&#8217;s why they&#8217;re doing this. I understand this. And on the flip side of what he has on his main page, which is just meant for more of the general population, learning a couple things, get a tip here, make sure you get your science in there. The other side is, he does a internship for trainers and it&#8217;s a one or two-week intensive where you&#8217;re sitting there training at the one facility they go to. You have a whole bunch of other certified coaches through them or people who have gone through the internship then learn how to teach it. John (24:48): And they have such great quality information, even just through the post I&#8217;ll repost out there. So it&#8217;ll have something about, the other day I saw one, it was like a single LaGuardia ELLs. How to variate it, how to make it harder, how to make it easier, why we do them. And then it breaks down the specifics and you can hear the coaches coaching in the background all the same information, we are coaching this. We&#8217;re making sure those hips are turning and making sure that chest is tall and proud. But that&#8217;s the two sides that really keep it consistent with some valid information it&#8217;s practiced what he has on his main page, but also it is demonstrated and re-practiced on the instructor page, internship page. Kelly (25:30): Where&#8217;s his facility? John (25:32): Think he has in California and there&#8217;s one in Florida. Kelly (25:35): Oh. John (25:36): Yeah. Kelly (25:36): Mm-hmm (affirmative). This is all money. John (25:38): It&#8217;s all good stuff. And I like they always put a little joke in there, too. So that keeps it interesting. Kelly (25:43): Mm-hmm (affirmative). Keeps it light. John (25:44): Yeah, it keeps it light. Kelly (25:45): All right, very good ones. Mike, you&#8217;re going to put these in the show notes, right? Mike (25:48): Yeah, as long as you send them to me. John (25:50): Yeah, absolutely. Mike (25:50): Cool. Because I wasn&#8217;t really listening because I was just cramming to figure out which ones I&#8217;m going to say. Kelly (25:55): You learned nothing from last week, Mike? Mike (25:57): Hey, I learned a little bit. I&#8217;m a somewhat quick learner. I learned a little bit. I&#8217;ve read an article. I prepared an article. John (26:06): He did.  Mike (26:07): So I wasn&#8217;t prepare for that. I did that 30 minutes before we started recording because I was going to say that  on the way here and I was like, &#8220;Oh, that&#8217;s a good thing to talk about.&#8221; Kelly (26:22): All right. So what did you come up with? Mike (26:22): All right, so I&#8217;m going to go. So my top three right now that I just scrolled through and figured out. Kelly (26:30): Your top three when you opened it up? Mike (26:32): But two of them did come up pretty much right away so the algorithm shows and these two are two that I do follow pretty closely. I would say I trust there information. One of them is Joe DeFranco, obviously. If you guys know me, you know that he&#8217;s somebody that I&#8217;ve followed for a long time. He&#8217;s somebody that I&#8217;ve molded my approach around, I don&#8217;t copy everything he does, but I believe in a lot of the things that he teaches and trains and especially now because he was always an athlete specific coach. And now as he&#8217;s getting older, his clientele is changing and he&#8217;s doing more functional, I hate that term. But for lack of a better term, functional real life type training for general population because in life, you tend to work with people or be around people that are kind of similar to you. Mike (27:31): All right, so as you progress, your clientele progresses and he doesn&#8217;t have, I&#8217;m sure he&#8217;d still had some top level athletes. He definitely does. But most of his followers now are like him. So, modifying things, modifying exercises, using different techniques to still continue to be strong and get stronger without putting the damage on the joints as you age. And so he puts a lot of really good information and he puts it in a very good way that makes it easy to understand. He put videos up a lot and he explains everything. So I think it&#8217;d be really great for our listeners to follow because it&#8217;s stuff if you do go follow him, you&#8217;ll see that a lot of his stuff we use in the gym, or at least there&#8217;s a lot of things that he posts about. Kelly (28:26): Well, during COVID we took an online course of his as a team. Mike (28:31):Yeah. Yeah. Kelly (28:31): And that was very informational. Mike (28:33): And I&#8217;m actually going to go do a seminar in a couple of days with him down Manasquan. Kelly (28:39): Cool. John (28:39): Awesome. Mike (28:39): So his handle is DeFranco&#8217;s gym. Very simple. My second pick would have to be Dr. Russell Surasky. He is the only triple board certified neurologist and he&#8217;s also a board certified psychiatric and addiction medicine psychiatrist or doctor or whatever. But he&#8217;s somebody who just speaks about the facts and only the facts. And it&#8217;s been someone that I&#8217;ve been following for the truth and for real evidence-based, science-based information throughout the entire pandemic and COVID, and everything, because there&#8217;s been a ton of missing information, as we all know, and we&#8217;re all aware. Mike (29:23): So he&#8217;s just somebody that I know is coming to the table with real facts and the real science so that I can actually make informed decisions when it comes to my own health. So I won&#8217;t say too much more about him. You could really go into look him. My note, nowadays, science and health is a kind of taboo, I guess it&#8217;s more political now than anything. So I don&#8217;t want to go too far into it, but he puts up some really, really good stuff, some good information. And I do think that it&#8217;s somebody who our listeners could definitely learn from, and his handle is @russellsuraskymd and third one is one of our good friends and that&#8217;s Alison. Kelly (30:14): Oh yes. Mike (30:16): Allison Thibault. Kelly (30:17): Yes. Mike (30:18): Because she puts up a ton of good stuff when it comes to nutrition and again, it&#8217;s very digestible, no pun intended. It&#8217;s very user-friendly for whatever,  you could very easily understood. She puts up a ton of good information, good recipes and she&#8217;s local. She&#8217;s a friend. She kills it. She&#8217;s got a ton of followers and I don&#8217;t know, did she convert her other thing&#8230; I guess she only has one Instagram now. Kelly (30:52): Why? Did she have two before? Mike (30:53): I thought she had one to start her business. Kelly (30:54): Oh, she had one herself and then her business? Mike (30:58): Yeah. But I&#8217;m not finding the business. So her handle and just even looking at her page now, it&#8217;s like mostly food and recipes and it&#8217;s all healthy stuff and she does a really good job explaining everything. Kelly (31:12): Yeah, she&#8217;s awesome. Mike (31:13): She&#8217;s awesome. We should get her back on the show soon. But her handle is Alison&#8230; I&#8217;ll spell it. A-L-L-IS-O-N T-H-I-B&#8230; No, I&#8217;m not going to spell it. I&#8217;ll put it in the short notes. Kelly (31:25): Yeah, because it&#8217;s a weird last name. Mike (31:26): Yeah. Allison Thibault MSRDN. All right, because she&#8217;s an MSRDN, that&#8217;s herKelly (31:33): Title. Mike (31:33): -title. Yep. So we&#8217;ll put her in there and we&#8217;ll give her a shout out and hopefully, get her back on the show soon. Kelly (31:39): Yeah. Mike (31:39): Definitely going to give her followers, she&#8217;s got some really good nutritional information. Kelly (31:42):Mm-hmm (affirmative). Mike (31:44): And so it&#8217;s legit, it&#8217;s notKelly (31:46): Just having a conversation with her, she&#8217;s just amazing in what she knows. Mike (31:50): She&#8217;s not trying to sell you anything. She&#8217;s not trying to sell you on bullshit. It&#8217;s just, this is how it is, this is how your body works and it is what it is. So she&#8217;s very good. Kelly (32:00): Yeah, that&#8217;s a good one. I did not put her down as one of mine, but follow her. She&#8217;s amazing. Even on Facebook too, she&#8217;s got really good stuff. Mike (32:09): Yep. Kelly (32:10): So mine, one is Dr. Gabrielle Lyon. It&#8217;s woman, she&#8217;s out of New York city and one of our clients has actually worked with her. She&#8217;s a doctor who will pour over your blood work. So apparently five pages of blood work. She really dives into who you are, what&#8217;s going on with your body and kind of formulate your nutrition based upon what&#8217;s going on. Isn&#8217;t that an amazing concept? Mike (32:38): Mm-hmm (affirmative). Kelly (32:39): You know, it&#8217;s not, oh, eat this, do that and whatever. So since our client started going there, I&#8217;ve been following her on Instagram and she really posts some great stuff about nutrition, huge component of a high protein diet. She actually, I don&#8217;t want to say she started a war, but she put up this very, very interesting post about plant-based protein versus animal-based protein. So just to give you an idea, and this is where actually all the thought came behind. Hang on one second, let me find it here. But it was based upon pretty much, what 30 grams of plant-based protein looks like versus animal. So you would have to eat three cups of Quinoa for 666 calories to equate to that of what you would get out of animalMike (33:31): Sure. Kelly (33:31): -protein. Mike (33:31):Yeah, animal protein much more dense. Kelly (33:34): Yeah, and she wasn&#8217;t saying it was right or it was wrong. Mike (33:36): It just a pax. Kelly (33:37): She was just&#8230; Exactly. And this whole big thing came out and people were nasty and put it in their stories. Dr. Lyon is trying to, and it was horrible. But anyway, she&#8217;s very scientifically backed and talks about nutrition in a way that, again, we&#8217;ve said it, everybody said it, put it into terms that you understand. So again, our client has had major success with her and I highly recommend following her. It&#8217;s Dr. Gabrielle Lyon. Mike (34:04): Correct. Kelly (34:06): My second one is Dr. Stacy T. Sims. She has kind of come into the scientific world and shown that all of these studies that have been done are based on men. And this isn&#8217;t like, oh, I&#8217;m a woman hear me roar kind of thing, but it&#8217;s like we have different kinds of muscle fibers and you guys, we digest different. We have different hormones. We have ourMike (34:31): Interesting. Kelly (34:31): -whole menstrual cycle, when you should be training in certain different types of way based upon when you are on your menstrual cycle. And I know you guys don&#8217;t care about that, but it&#8217;s very, very interesting. Mike (34:44):  talks about that a lot. Whose Allie? Kelly (34:46): Allie, absolutely. Yeah. Because it&#8217;s all about hormones and not to dive in too much to it, but I don&#8217;t want to say this and offend anyone, but PMS, it&#8217;s a real thing. Mike (35:01): Who are you offending with saying PMS? Kelly (35:04): Well, you haven&#8217;t gotten that yet what I&#8217;m about to say. Mike (35:05): Oh, okay. Kelly (35:07): It can be used as a crutch. Mike (35:08): Mm-hmm (affirmative). Kelly (35:10): I&#8217;m lucky enough that I don&#8217;t lay in bed. I don&#8217;t have cramps. I don&#8217;t have all this, this and that. Could that be because I&#8217;m physically fit and I&#8217;m healthy? Could be. Mike (35:18): Could be. Kelly (35:19): Or sometimes we look for an excuse to knock it out of bed and move. Mike (35:25): Sure. Kelly (35:26): So anyway, this is her book ROAR. It&#8217;s my favorite. I just sent it to one of my clients because she&#8217;s pretty much in that whole mindset as well. But she&#8217;s awesome. And from that, there&#8217;s another group on Facebook, it&#8217;s called Hit Play Not Pause, and it&#8217;s for menopausal women, and it&#8217;s pretty much your life doesn&#8217;t stop, it starts. And it&#8217;s full of women who, they&#8217;re all like triathletes, ironman, they&#8217;re all doing like climbing mount Kilimanjaro. Mike (35:53): Oh, shit. Kelly (35:53): They&#8217;re amazing versus the other groups I&#8217;m a part of where they&#8217;re just shitting on their partners and all kinds of medications that aren&#8217;t working to get menopause to stop. These guys look at nutrition and they look at health and they look at movement. So anyway, I love them. I could talk about her all day, but that&#8217;s Dr. Stacy T. Sims. And then my last one is Gina Valez FIT. G-I-N-A, also I&#8217;ll send it to you. I like to watch her, she owns her own gym in Connecticut. I think she&#8217;s like 30 in a day. She puts up a ton of content and mostly I follow her for her exercises because I like complex movements and she rocks them out. So I get a lot of stuff from her, but she&#8217;s pretty amazing and I just like to watch her. Mike (36:41): Cool. John (36:41): Awesome. Mike (36:42): I mean, I think that covers a lot of what our listeners actually like. We all took a little different approach to it and hopefully, if you are looking for some good information out there, you do follow these people and of course we could always help you find some good information outside of us. But these are the people that are real, are giving real information to help you and they&#8217;re not people who are just trying to sell you stuff. Someone who took a bunch of steroids, got six pack abs, takes their shirt off for a picture, knows the Facebook algorithm very well and can get in front of a bunch of people and sell them a product. But that&#8217;s what this world is made up of right now, there&#8217;s Instagram or this social media world of fitness influencers. Kelly (37:37): Right. And just to put that out there, why would I follow a 20-year-old girl showing me exercises? Mike (37:46): It doesn&#8217;t&#8230; Not for you. Kelly (37:47): It doesn&#8217;t do anything. Mike (37:48): Not for you. Kelly (37:48): It&#8217;s not for me. And what that does too, it could do to your psyche is, I want to look like her. How come I don&#8217;t look like her? It turns into a whole negative thing. So follow people that you relate to in more ways than one, but following these young people who are Instagram sensations because they can put their leg over their head in a TRX. Mike (38:07): Right. Well, here&#8217;s the thing, that&#8217;s master, that&#8217;s blanketed in saying that you want to learn something. That&#8217;s really just an insecurity when it follows people. It&#8217;s just an insecurity of a way of continuing to be the victim and saying, I can&#8217;t do that. So even whether consciously or subconsciously, people follow that for entertainment or it&#8217;s like watching TV even though it&#8217;s like I said, blanketed information. If someone actually wanted real information, these people are out here to follow. Mike (38:50): We have three each, the six people that we put out there, they&#8217;re really giving you quality stuff. They&#8217;re there to follow. But it&#8217;s having the right intention to follow because if you actually do want to make a change then these are the people to help you. If you want to wallow in your sorrows of why you&#8217;re so overweight and going through menopause or having cramps because of your period or whatever, then continue to follow those super thin 20-year-old girls who work out with no clothes on. And who does it, who works out by a pool in a thong? I&#8217;ve never seenKelly (39:34): I don&#8217;t know, not me. Mike (39:36): But anyway, then continue to watch that, but that&#8217;s also a reflection of where your head is at right now. That&#8217;s a reflection of where you&#8217;re at mentally and maybe going back to what we said before, you got to look in the mirror and point the finger at yourself and say, it&#8217;s time to take charge of my myself and my decisions. Kelly (39:56): Yeah, not just filling your feet with negativity, too. Mike (39:59): Yeah. John (40:00): Absolutely. Kelly (40:01): It&#8217;s like those who step on the scale every day, your starting your day pissed off. Mike (40:06): Yeah, for what? Kelly (40:06): Why? Why? Mike (40:06): For what? Doesn&#8217;t make sense. Kelly (40:09): Nope. Mike (40:11): But again, there&#8217;s many, many issues that&#8230; I shouldn&#8217;t say issues. There&#8217;s many obstacles that people have that we could help with. And it&#8217;s much more than just a physical go to the gym and workout. It&#8217;s much more than that. Getting real results is a total approach, a total body approach, mind, muscle and soul. Mind, body, and soul. And that&#8217;s how we try to approach things and that&#8217;s if you don&#8217;t take a holistic approach, a full big view and you just look to put band-aids on things or plug holes here or there eventually, you&#8217;re going to fail. Kelly (40:59): Yeah. Mike (40:59): You&#8217;re going to go back in the wrong direction. So have a long approach and work with some professionals like us. Kelly (41:08): Mm-hmm (affirmative). We got good stuff to say. Mike (41:11): Yeah.  John (41:12): I talk too much, so come listen to me. Mike (41:14): Yeah. Well, not today. You&#8217;re a little quiet over there. John (41:17): Yeah. Mike (41:18): Are you all right? John (41:18): Yeah. Mike (41:19): Your sure? John (41:20): No too much to explain. Mike (41:21): Okay. How was your morning? It was all right? You were not working today. Were you? John (41:26): Yes. Yes. Mike (41:27): What&#8217;s today? Well, we got no idea what day it is and I&#8217;m looking at the calendar. Kelly (41:28): It&#8217;s Wednesday already, again. Mike (41:31): Yesterday I thought it was Wednesday. John (41:33): It was a great morning, deadlifting all day. Kelly (41:40): That&#8217;s a great workout. John (41:41): I love deadlifting, oh my God. Kelly (41:41): I&#8217;m excited for tonight. John (41:41): And the other side of workout is probably one of my favorite sides of the workout because it&#8217;s kind of like old school when I first started. So kind of got like a throwback forMike (41:48): Old school NextGen? John (41:49): Yeah, a little like almost. Mike (41:51): What was the afterburn? Kelly (41:52): Yeah. John (41:52): Before it was, yeah, it was old school afterburn, so it was unlike it. Kelly (41:59): Yeah. Throw that in there. John (42:00): Of Course. So it was a good morning. Kelly, you working out tonight? Kelly (42:04): Yeah, I&#8217;m hoping to. John (42:05): Well, you better. Kelly (42:06): I&#8217;m hoping to. It&#8217;s the last week of deadlift, I got to get in. John (42:08): That&#8217;s what we&#8217;re bragging about this workout. Kelly (42:10): I know. Mike (42:12): I was just seeing if it was going to rain, I was looking outside. Kelly (42:15): I can&#8217;t wait to see what you two have cooked up for us next week with our new program in. Mike (42:20): I&#8217;ve already got the main exercises all done. John (42:22): I&#8217;ll be done.  Kelly (42:24): I have comments about people coming in on Saturday to see what&#8217;s written up so they know what&#8217;s to come. I don&#8217;t think I&#8217;m going to write them up. I want to be surprised. John (42:32): All you have to do is close the laptop now. Mike (42:34): Yeah. John (42:35): All you have to do is close the laptop  and stop writing it up. Kelly (42:37): Oh no, on talk board. John (42:39): Oh. Mike (42:39): Oh, like the record board? Kelly (42:41): Yeah. John (42:41): I&#8217;ll write it on Sunday. Kelly (42:42): Yeah. Okay. John (42:43): Yeah. Kelly (42:43): All right. I think they&#8217;re just looking for Bulgarian split squats and making sure they&#8217;re not on there again and renegade rows. John (42:50): Well, guess I&#8217;m going to put on the accessory side. Mike (42:53): That&#8217;s a great idea. John (42:55): Oh yeah, and this show&#8217;s coming out on Monday. Kelly (42:57): The TRX? John (42:58): It is. Mike (42:58): It&#8217;s going to be too late. Kelly (42:58): Oh, I&#8217;m excited. Mike (42:59): It&#8217;s going to be too late. Kelly (43:01): All good things. John (43:07): So we&#8217;re good? Kelly (43:08): That&#8217;s yeah. John (43:08): All right. Mike (43:09): So I don&#8217;t know. I guess we&#8217;re done. Kelly (43:10): Yeah. John (43:11): Yeah. Mike (43:12): Cool, okay. Kelly (43:13): I think it was good. Mike (43:13): Cool. John (43:13): I think so. Mike (43:17): All right. Well, thank you for listening to NextGen Radio. Please like, subscribe, share it with your friends, leave us a review and we will talk to you guys next time. Thank you. Kelly (43:28): Bye. John (43:28): All right, bye. Mike (43:30): A five star review.<\/p>\n<p><span style=\"color: #000000;\"><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Episode Notes Released on October 19, 2021 Important Links: JAMA &#8211; Effect of Low-Fat vs Low-Carb Diet Article:\u00a0https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/2673150 Top Instagram Accounts to Follow: Kelly&#8217;s Top 3:\u00a0@ginavallesfit, @drstacysims, @drgabriellelyon John&#8217;s Top 3:\u00a0@strong_by_science, @showupfitness, @charleygouldscc Mike&#8217;s Top 3: @defrancosgym, @russellsuraskymd, @allisonthibaultmsrdn Mike Ercolano&#8217;s Instagram:\u00a0https:\/\/www.instagram.com\/mike_ercolano\/Kelly Krauss&#8217; Instagram:\u00a0https:\/\/www.instagram.com\/kkrauss76\/John Esposito&#8217;s Instagram:\u00a0https:\/\/www.instagram.com\/john_esposito15Next Generation Training Center:\u00a0https:\/\/nextgenerationtrainingcenter.com\/ Show Notes &amp; Timestamps Mike (00:00): [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/posts\/4521"}],"collection":[{"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/comments?post=4521"}],"version-history":[{"count":0,"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/posts\/4521\/revisions"}],"wp:attachment":[{"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/media?parent=4521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/categories?post=4521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nextgenpersonaltraining.com\/wp-json\/wp\/v2\/tags?post=4521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}