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Sean Michael Crane's Unstoppable Mindset
Sean Crane shares his story of Redemption and how his struggles early on in life helped him develop a mindset and perspective that he has used to cultivate the life of his dreams. Sean walks you through his most gruesome moments from seeing his mother overdose as a kid to watching his father in a standoff with police. After years of experiencing a living hell Sean was arrested and faced life in prison. Sean shares the most impactful moments behind bars and how they changed his life forever. After 5 1/2 years incarcerated Sean returned home a different person with a compelling vision to inspire the world. Now, a family man, successful entrepreneur and person of influence, Sean is on a mission to spread his message and impact lives across the globe with his lessons and the same breakthroughs that have helped him in his life to this point.
Sean Michael Crane's Unstoppable Mindset
Fitness, Nutrition, and Health—What Actually Works
Your body is the vehicle that carries you through life—so why settle for anything less than optimal performance? This raw, unfiltered episode cuts through fitness industry nonsense to deliver actionable insights on transforming your physique and health.
Fresh off his own remarkable journey from addiction and incarceration to building a thriving fitness empire, Sean Crane doesn't just talk about transformation—he embodies it. At 5% body fat year-round while running a multiple seven-figure business, Sean breaks down exactly how he's built this level of discipline and how you can apply the same principles to your life.
We demolish persistent fitness myths that might be sabotaging your progress. Can you really build muscle and burn fat simultaneously? (Spoiler: yes, but not how you might think.) Are carbs actually evil? Do supplements work, or are they just expensive placebos? Sean provides evidence-based answers while sharing the exact nutrition formula he uses with clients worldwide—the same approach that's transforming thousands of physiques.
But this conversation goes deeper than sets and macros. Sean tackles the psychological components of physical transformation, drawing parallels between food addiction and substance abuse. His controversial take on "body positivity" challenges listeners to consider whether empathy without accountability actually helps those struggling with weight issues. The discussion explores how physical vitality directly correlates to confidence, discipline, and success across all life domains.
Whether you're just beginning your fitness journey or looking to break through plateaus, this episode delivers the perfect blend of science-backed strategies and psychological insights to elevate your approach. No gimmicks, no quick fixes—just proven methods from someone who's mastered the art of physical transformation while building an extraordinary life.
Follow Sean on Instagram @sean_crane_official or visit unstoppable365.com to learn how his coaching programs can accelerate your transformation through personalized nutrition and training protocols.
I talk about coming from a broken home, going through addiction, having parents who are battling addiction, facing time in prison, serving time in prison, and then what it's been like rebuilding my life ever since. When you have a strong body, when you have energy, it correlates to confidence, it correlates to belief in yourself, it correlates to discipline all the attributes that you need to create success in your life. To create success in your life. Welcome back to another episode of the Unstoppable Mindset Podcast. I'm your host, sean Crane, and we're here in the good land. We're in Goleta, california, dropping some gems on the podcast for you guys. If you haven't subscribed already, please subscribe, share with anybody that wants to live the ultimate life. We're going to cover mindset, fitness, nutrition, business, relationships really what it takes to create a life by design. That's what my podcast is about. I talk about coming from a broken home, going through addiction, having parents who are battling addiction, facing time in prison, serving time in prison, and then what it's been like rebuilding my life ever since Forming a family. Now I'm a father of four and I'm married to my beautiful wife, jessica. I have a business Unstoppable 365. It's a multiple seven-figure business going on eight figures this year. We coach and help men and women all over the country dial in their mindset, their fitness and their nutrition. We have incredible people on staff partners everybody that's helping make that vision a reality and changing a lot of lives in the process. And so my thing, man, is I want to document everything that I'm doing on a daily basis to continue to improve my life, whether it's the food I eat, the workouts I do, the mindset that I have, the books that I read, the people I get around, how I overcome my own fears, how I overcome adversity and obstacles on my path. The more I could document and share with you guys, the more it's going to help you. So right now we're going to cover specifically fitness and nutrition. We're going to go through potential myths. Maybe we're doing a myth busters episode or just giving you valuable insight around a lot of common questions people have when it comes to health and fitness. So if you or anyone you know has goals related to your health, related to your fitness weight loss, building, muscle, learning what to eat, just improving yourself right, because if you're not investing in your physical well-being each and every day, in your health, you're going to decline rapidly and you're not going to achieve the life you want. Because when you have a strong body, when you have energy, it correlates to confidence, it correlates to belief in yourself, it correlates to discipline all the attributes that you need to create success in your life. So let's get into it. Zimmy's the man behind the lens. What's the first question, zimmy?
Speaker 1:How do I lose fat and build muscle at the same time? So how do I lose fat and build muscle at the same time? So how do I lose fat and build muscle at the same time? You know, some people will tell you it's impossible to do that. Either your body is building muscle or burning fat, like either in a surplus or you're in a deficit. A surplus means you're eating a lot of extra calories, you're working out, you're putting on muscle, but you're going to put on body fat too. A deficit means you're eating less calories, you're cutting calories, so you're going to compromise some muscle to burn through body fat. But I have built muscle and burned body fat at the same time. I've done it. Right now, I'm 5% body fat. I weigh 209. And I maintain this physique year round.
Speaker 1:Now, the way you do it is, you got to focus on building muscle first and foremost, so you got to put yourself in either maintenance mode in your calories or a slight calorie surplus to where you're able to pack on muscle and you're hitting the gym four or five times a week, lifting with intensity, doing intense resistance training like taking your muscles to failure every lift for an hour each and every day, right. And then you got to have your nutrition completely dialed in right. Everyone's body's a little different, but generally, if you structure your nutrition completely dialed in right, everyone's body's a little different, but generally, if you structure your nutrition this way that I'm about to share with you and you do the resistance training I just shared with you, you'll pack on muscle and your body will burn through more body fat, and I'll explain to you why. But the best way to structure your calories is figure out how much calories you need to eat per day to maintain your body weight. If you want to add muscle, maybe you got to do a slight surplus, right. The way that you figure out how much you should be eating daily just to maintain your physique is multiply your physique times 15. That's your total calories per day, your weight, your weight, times 15, okay. So once you have your total calories per day, then you want to be consuming 40% protein, 40% carbs, 20% fat. Do the math. It's a simple equation. You can figure out how many calories per day, how much protein, how much carbs, how much fat. If you hit those numbers daily and you're strength training four or five times a week, six times a week, with intensity, what's going to happen is you're going to pack on muscle and when you put muscle onto your frame, it it it costs a lot more in calories to maintain muscle, and what I mean by that is when you have muscle on your frame, the food you're eating is going to maintain and grow that muscle and your body actually starts to reduce your body fat. It starts to use your body fat and burn it as fuel. While you sleep, you know, post training, while you're out on a freaking walk with your dog and your chick, like, your body composition changes over time. So this is how you actually build muscle and burn body fat. It's not like you're doing it at the exact same time while you're in the gym, you know, or the exact same time while you're doing cardio. It happens over a prolonged period of time when you're doing consistent resistance training, taking your muscles to failure, and your calories and macros are dialed in, you change your body composition. So then, as over time, as time goes, your body needs those calories to maintain your muscle and is burning through the body fat. As long as your calories are on point, this will happen.
Speaker 1:Next question what's the best workout routine for beginners? Best workout routine for beginners? Well, again, like, it depends on your goals. If you've never gone to the gym, you've never worked out, you can start with some total body workouts, you know, three times a week. Or you can just jump right into, like machines and targeting each muscle group one day a week. I mean, I don't know, dude, when I go after something, I go with everything that I've got. So I'm not the type, even if I'm't know, dude, like, when I go after something, I go with everything that I've got. So I'm not the type, even if I'm a beginner, to just like take it easy, like I want to jump into the intermediate level right away.
Speaker 1:So if you're a young guy and you haven't worked out but you want to transform your physique, get around a group of guys who are experienced, who are lifting, and work out with them, and let them teach you what to do. They're going to jump you right into their more advanced routines. They're probably doing bodybuilding routines where they're doing like a push day, a pull day, a leg day, and the thing is you're not going to do the same weight as them. You might not be able to do the same reps and the same intensity right away, but get yourself at that level as quickly as possible. If you're working out with those guys, they're going to help you advance much quicker than if you go around the gym and just pick some random routines and some machines to do right. And if you want a structured program to follow, go to unstoppable365.com. That's my company. We have programs starting at $49 a month, $297 a month and other programs that will help you to sculpt your ideal physique with the right workout structure on our app, the right nutrition to follow, working with me and my team members. We even have a dietician on staff. That's how you're going to get the best results the fastest.
Speaker 1:How much protein do I need daily? How much protein daily? Again, people say, oh, you need 0.8 grams per body pound. Some people say you need a gram per body pound. I do 300 grams of protein a day and I'm 209. But I think if you're hitting a gram of protein per body pound, wanting to build muscle and change your physique, I think that's a good place to start. What you'll find is getting that much protein every day is a fucking challenge, and that's why people don't have great physiques because they eat a lot of carbs and a lot of fat and very little amount of protein.
Speaker 1:So, number one you have to prioritize hitting your protein goal every day. You have to know what that goal is. Let's say for you, you weigh 200 pounds and you want to build out your physique. You got to get 200 grams of protein a day minimum. This means, if you're eating four times a day, that's 50 grams of protein per meal.
Speaker 1:So you have to have that mindset. Then you have to plan out ahead of time. What am I eating for these four meals? Is this food prep Like? Am I taking it with me to work? If you don't do that, you're going to end up getting the gas station cheeseburger or eating the food that your company's serving at lunch. You're not going to hit your protein goals. You're not going to see your body change that fast. So that's the main thing, is making a priority, okay, and then you know, plan ahead. And lastly, you got to track too. If you're not using my fitness power and app to track your calories, you're not going to be hitting your, your macros on point. You're not going to see your goals. Your results come as fast you just won't.
Speaker 1:No, no, carbs are not bad at all. It just depends. Again, everyone's body type is different, everyone's goals are a little different, everyone's starting point is a little different. If you're super overweight, like you, have one 200 pounds to lose, stuffing your face with a bunch of carbs probably isn't the best idea. But, like for me, I eat three 400 grams of carbs a day.
Speaker 1:Carbs fuel me from an energy standpoint in the gym and post-workout for recovery, but it's also the types of carbs you consume. All I eat is oatmeal, rice and potatoes. I don't eat breads. I don't eat processed foods. I don't eat sugars. I eat fruit. That's a form of carbs, but I eat carbs before I work out, after I work out and then incrementally throughout the day and I track all my calories. So the amount of carbohydrates I eat in comparison to protein or fat, it fits in the right ratio, like there's a formula here, right For me personally, I eat 3000 calories per day, roughly 300 grams of protein, 300 grams of carbs and 70% fat roughly in those ranges.
Speaker 1:Those are the numbers that I seek to hit every day. I strength train in the gym, resistance training, five times a week and I do cardio in the form of walking three or four times a week for an hour. That's my blueprint right now to get in the best shape of my life, but I'm 13 years in the making. I spent 13 years building muscle, getting my body fat really low. Now I'm able to maintain this physique year round with those detailed variables. So to answer that, no, carbs are not bad, but based on your goals again, based on your weight, based on your activity level and then the form of carbohydrates. Those are all the things that you need to understand.
Speaker 1:Can I eat junk food and still reach my goals? Yeah, you can eat junk food and still reach your goals If you track your calories. You could have Sour Patch Kids. You could have freaking ice cream. You could eat junk food and still reach your goals If you track your calories. You could have Sour Patch Kids. You got freaking ice cream. You could have anything that you could think of Donuts Again. If you're doing that stuff every day, not the best for your body and your health.
Speaker 1:But if you're training consistently and you're active and you have a couple of donuts one morning or it's your daughter's birthday and you have birthday cake with her, it's not going to compromise your results. As long as you're not going way over your calorie number, right the number of calories you're supposed to consume per day consistently, you're not going to see it sabotage your results that much. In fact, I remember there was this influencer. He's a fitness guy and he proved that you can get shredded as heck eating McDonald's every day, and he would like go to McDonald's and get a McFlurry pre-workout or he would, you know, have chicken nuggets later in the day. He ate McDonald's every day and he was literally shredded to the bone. But he was tracking all his calories, so all his macros were pretty on point.
Speaker 1:Now you don't want to put that stuff in your body just from a health standpoint, but it's definitely possible to get shredded and eat junk food. Here's the hard part. It's definitely possible to get shredded and eat junk food. Here's the hard part. Those types of foods the sugary snacks, desserts, the salty snacks, the processed foods are so addictive that it's very impossible for most people to have a balance there. Most people over consume and they sabotage the results because of that. So for me personally, I cut out dessert three years ago. I said I'll never eat it again. I never will. It doesn't serve a place in my life. I ate plenty of dessert as a kid. I don't need fucking cake and ice cream and stuff. I'm not a little kid anymore, like I'm on a purpose driven path and that stuff doesn't serve me. It doesn't bring me joy, so I don't do it anymore.
Speaker 1:You don't need supplements to build muscle. The word supplement means additional. Okay, no supplements are going to get your results for you Like. Guys think that if they take supplements they're going to magically grow muscle. Right, peptides are like becoming more popular. Now I talk about peptides and guys will think that if they get certain peptides it's just going to melt body fat off of them and put on muscle. Dude, they're supplemental. They're supplemental to what you eat and your training, your gym routine, your fitness program that you're going on, that you're running, and your nutrition is the foundation for your results.
Speaker 1:Before I ever took any supplements, any peptides, anything at all, I was walking around at 192 pounds, 7% body fat, consistently for years. That was my physique and I maintained it. I would run, I would do cardio, I'd lift and I was disciplined with my nutrition. Now I've been experimenting with peptides over the last year and it has taken me to another level because I'm recovering faster. I've noticed that my muscles are becoming even more defined because I'm already super low on body fat, but right now I'm 5% body fat, 209. I'm lifting five, six days a week and recently I've been able to add cardio back into my routine, which has been huge because I have a busted right knee, no cartilage in my right knee and a torn meniscus for two and a half years from all the endurance training I used to do. So until I get that fixed, I'm going to go and do some stem cells and stuff to see if that'll fix it.
Speaker 1:I couldn't do any cardio, I couldn't do anything. I had to stop running, I had to stop the Stairmaster. I can barely do the elliptical without my knee ballooning up and swelling up. But recently, by taking BPC-157, which helps with inflammation, and starting to walk again, I've been able to get back into cardio and be pain free. So that's when the peptides and the supplements help immensely, because it's reduced inflammation in my body and it's allowed me to get back to the activity level I want. So if you're somebody that wants to experiment with supplements, the main stuff you need is a daily multivitamin fish oil and then from from there you can start to look into peptides that the most research one that has the greatest benefit that I've experienced uh, is BPC one, five, seven, which helps with inflammation. It helps your gut health A lot of people that have aches and pains throughout their body. It diminishes that pain over time because it's helping you fix your gut health and your gut health, when it's compromised, creates inflammation throughout your whole.
Speaker 1:Is intermittent fasting better than eating multiple small meals? Medium-sized meal every three hours? That's because I work out at five in the morning. I'm not going to wait until 12 pm to eat a meal. So what it comes down to is is it conducive to your results? Is it going to get you results and can you make a lifestyle out of it? If you can't sustain it for multiple, multiple years or decades, don't do it. If you're somebody that wants to lose a bunch of weight right now and you can do intermittent fasting and then, when you get down to your goal weight, maybe you go on maintenance mode. Great, that's fine. I know people who have done that, but intermittent fasting for most people is not sustainable. So what I'd say is why don't you eat small meals every three to four hours and pick out the right breakdown of macronutrients? Eat healthy, whole foods, and you're going to lose weight like that as well. They both will get your results. It just depends on what can you consistently do.
Speaker 1:One of the biggest myths is do women get bulky from lifting weights? Do women get bulky from lifting weights? It's really hard for anybody to get bulky like you got to put in the freaking work. One of the funniest things is when guys sign up for my program or they reach out for coaching and they're like dude, I don't want to get as big as you and Matt Fleming, I'm like motherfucker, you couldn't get this big if you tried. Right, that's a joke Like.
Speaker 1:What I'm saying is it takes a lot of effort and specific focus and how much you're eating and the training you do to get big. For women, it's nearly impossible to get big and bulky. The women that you see that do bodybuilding shows and they're all big and bulky and manly. No, women really typically want to look like that, first of all. Second of all, a lot of those women are experimenting with things that enhance them. They're taking anabolics and stuff like that and they're training like bodybuilders every day and they're eating a lot of protein, a lot of calories.
Speaker 1:That specific goal requires something specific to do to attain it right. So if you're just a woman that wants to build your physique to the point where you feel confident, you want to sculpt your physique right. You want the nice legs and nice arms, you want to lose belly fat, all you do is eat the right amount of calories, get in the gym and strength train and you just don't do a surplus of calories and you know your, your training is going to be specific to your goals. But what I'll tell you is, if you're a woman that wants to feel more confident in your body, the best thing that you can do is lift weights. Lifting weights will sculpt your physique. Not a bunch of cardio, not starving yourself, not all these fad diets out there, not fucking yoga or Pilates or all these different things that are trending dude. Lifting weights free weights in the gym, three, five times a week for you, and eating the right amount of calories every day protein, carbs and fats will sculpt your physique and you'll love the way you look and feel, hold on real quick. This is why having a coach and a program to follow is so important, because then you get on the right program based on where you're at and the goals you want to achieve, and you're not listening to all this nonsense and you're not wasting your time doing stuff that's not going to get you results.
Speaker 1:Can you be overweight and still be healthy? Can you be overweight and healthy? No, you can't. Being fat is so detrimental to your health you can't. Being fat is so detrimental to your health like every, every part, every biomarker that that represents health is going to go down when you carry excess body fat. It's not good. You're going to develop all these problems. Your blood pressure is going to be higher. You can become pretty diabetic, which that's going to kill you earlier and compromise your health like across the board. It's going to restrict you in your lifestyle and compromise your health Like across the board. It's going to restrict you in your lifestyle and compromise your health.
Speaker 1:So anybody here's the problem. Like in society, nobody wants to have their feelings hurt. You can't say anything that's going to hurt someone's feelings. So if you have this person that's super fat, you know. You got to be able to call them out a little bit and provide accountability for them. They don't want to be that way, but because society doesn't want to hurt anyone's feelings, we're condoning certain behavior that's detrimental. It's not okay to be fat and overweight. You see these billboards now with plus size models. Fuck that. Let's have a higher standard and let's show people what to do to get you a healthier body that has energy, that provides them with that they're vigorous, that their vitality, like everything about them, improves when they're in a healthier body. So let's not lie to each other.
Speaker 1:Are cheat meals helpful or harmful? Cheat meals, I do a cheat meal. I mean you call it a cheat meal once or twice a week. I'll have like a day where I just go over my calories like a thousand or 1500, because what happens is your metabolism gets so efficient, like when you're eating. Let's say, for me I'm eating 3000 calories a day. For me that's not a lot. Let's say you're eating 2000 calories a day or 1500. Your metabolism gets so used to that amount of calories and just running like a machine, you can plateau a little bit. So what happens is when you throw a cheat meal in once a week. You jack your calories way up. Your metabolism just goes into overdrive. It just keeps it running efficiently.
Speaker 1:Like the other day I went to In-N-Out and I got two, four by fours, and a double double. And this was at the very end of the day, so I already had 3,000 calories that I'd eaten, and then I ate that on top of it. It put me at like 5,500. Every day when I wake up and I'm fasted, I'm roughly 206. That's my weight right now. The next morning after I ate that meal, I was 205. How does the math add up there, right? How can I wake up every day when I'm eating 3,000 calories at 206, and then, right before bed at 9 pm, I ate two 4x4s from In-N-Out and a Double-Double, and I woke up the next day at 205?
Speaker 1:Well, that's because your metabolism cranks into overdrive to process all those calories. First thing it does is shuttles as much of those calories into my muscles for repair and recovery as possible and growth. Next thing it does is my metabolism revs up in overdrive to process all those calories, right, and then thermogenesis kicks, in, which, if you've ever eaten a really big meal or you get the meat sweats, as they call them. That's what's happening. It's thermogenesis your metabolisms and overdrive to help process all those excess calories. And so, yeah, I think a cheat meal once or twice a week is good from that standpoint, also a psychological standpoint. If you're just eating chicken and rice I eat a lot of ground beef and rice, oatmeal and egg whites and then you have a big old burger once a week, or some sushi, or, for me, like some barbecue, like maybe a ribeye which is super high in fat it's like 1200 calories for a big 12 or 14 ounce ribeye. Like it's satisfying, you know, and you earn that. You earn that you use those calories towards your goals anyway, or your results, and then you just keep moving forward. But then you got to maintain the discipline. You can't let one cheat meal a week turn into three, four or five. That's when you sabotage yourself.
Speaker 1:Should you train to failure every set? You know, most sets, most sets I mean this is and again, like it depends how long you've been training what your goals are. You know, do you have strong joints? Do you have strong muscles? Like, is your form good, Right? So the question was should you train to failure on a set every single time or not. You know, I think that you have to be attuned to your body and if you're dealing with little injuries and stuff like that, you got to be cautious. But the way that you build muscle is you rip it and so it grows back stronger and bigger. So how do you rip the muscle? Well, you take it to exhaustion, you take it to failure.
Speaker 1:There's a couple of techniques. I like to do that. Let's say, for instance, I'm doing chest. Today I did bench press three sets. First set's heavy, less sets, less heavy. Third set is lighter, right. Well, on that third set, what I'll do is, let's say, I hit 10 reps, I'll drop weight and I'll keep going for 10 more reps. So I did 20 total reps and I'm taking that muscle to failure. But what I'm doing is I'm reducing the weight. So I'm reducing that tension on my shoulders, right, my rotator cuffs, and I'm reducing the likelihood of getting hurt. Another thing I'll do is having a spotter there. If you're doing bench press or other lifts and you have someone helping you on a couple extra reps, you're getting those couple extra reps, taking yourself to failure, but the risk of injury is minimized because you have someone kind of helping you with the weight. So I don't always go to failure a hundred percent of the time, but most of the time I do with my lifts. That's how you get results.
Speaker 1:You got to push yourself, you got to push yourself. If you're somebody that's just hitting 10 reps, like I, see this happen all the time Guys will come into the gym and work out who are in my coaching program, whether they're here, local or they're throughout the United States, and they'll be in Santa Barbara. They'll be like hey, sean, I want to come work out with you and Matt Fleming, what time can I be at the gym, can I work out with you? Most times I see those individuals when they work out they don't have intensity and they think because you're supposed to hit between eight and 12 reps to build muscle that's what everyone says They'll have a weight let's say they're doing bench press or squats or curls and they'll stop at 10. And I go why did he stop at 10? I was watching you, why did you stop? You could have done like 15 or 20. Like, oh, I thought I was supposed to hit 10. No, you're supposed to be moving away, or generally, eight to 12 reps is all you could do. But if you could do 20 reps and you stop at 10, you're not going to get the results that you would have gotten if you pushed all the way to 20. Like, you got to push yourself, you got to really push yourself. So those muscles are screaming, they're pumped full of blood and you're exhausted and fatigued by the time you leave the gym. That's how you get results.
Speaker 1:Personal trainers Do you need to look fit to be credible? Absolutely Fat personal trainers are a joke. Get another job or go get in shape before you want to teach other people to do something you haven't done. You're a scam artist. You know. You're a charlatan. Like, think about what if you had a school teacher that never went to school? Like, would you listen to them? Would you expect them to educate you? No, it's ridiculous.
Speaker 1:I knew a trainer when I was doing in-person training, like six years ago, when I first came home from prison and I'd see him in the gym and he was fat and out of shape and I was like, damn, that is freaking embarrassing. And I was shocked to see that he had a couple of clients. If you're a personal trainer or a fit pro or someone selling anything, you need to be the pre exemplary individual in that field, like, have the best physique, have the best nutrition, you got to be top-notch man. That's one of the things I love about just my business the online space, personal development, coaching everything I do it compels me to be the absolute best. Every day I want to be the best coach. That means I want the best results out of anybody that you could choose. That's how you promote your business. That's how you promote yourself. It's with results. So, yeah, if you're a personal trainer or you know one that's out of shape, fire their ass and share this episode with them.
Speaker 1:Should kids lift weights? Kids, yeah, they should lift weights. I think kids should focus on calisthenics, though, until their body's developed and they've gone through puberty. My son Mason's 14, going on 15. His body's changing a lot. He's gotten super tall and lean. I have him work out a little bit with weights, but more focused on running pushups. He's a great runner.
Speaker 1:My son Preston's four and I just ordered him a little child mini lifting set. Instagram gets me with all this stuff right. I see an ad. I'm like that's badass, I'm buying it and it just came the other day. It's in the garage. I got to set it up, but it's super light weights, like they're so light, but it's a barbell, these hollowed out weights that go on the end. Then he has a couple light dumbbells and here's the thing, man, he wants to be like dad. He sees me working out in the gym. He knows that I train every day. He wants to do it. So I think they can get injured. I think they just oftentimes have bad form and that can lead to injury. There's a lot of things that can happen. So focus on body weight and cardio, right, go running with them, go ride your bike with them, do push-ups, do sit-ups, do air squats. That's going to build muscle without putting so much pressure on the joints and leading to injury. This one will probably trigger people muscle without putting so much pressure on the joints and leading the injury.
Speaker 1:Is body positivity making people unhealthy. What does that mean? Oh yeah, the worst thing you could do is tell a fat person it's okay to be fat. Like society is all backwards, right, so society doesn't want to hurt people's feelings, like you have to be politically correct. That's so damaging to people because you know empathy without accountability is enabling and so people are going to die early and live worse lives because you told them it was okay to be fat. Like, let's be honest, a kid on the playground who's fat, growing up is going to get picked on. They're going to feel self-conscious, they're not going to have the energy to run around and play with the other kids. That's the worst thing, and so shame on that person's parents first of all. When I see kids who are obese, I get so frustrated and upset and angry towards their parents because that's preventable and you're compromising that person's self-worth in their own mind for the rest of their lives.
Speaker 1:Fat people aren't bad people. They've made decisions that have led them to being a lesser quality version of themselves. They probably have trouble with self-control. They probably have addiction to food. They probably have some other emotional stuff deep down inside and they're using the food to mask it. When I deal with adults who struggle to eat clean, oftentimes they have addiction to food and the psychological background or the psychological effects that led to that is very similar to a drug addict or a porn addict. It's all the same stuff. I've overcome addiction, so I understand to an extent that person's ailment and situation. How to rewire the brain to fix that?
Speaker 1:Chances are there's something from childhood or growing up, that they went through, that they haven't dealt with and processed and they turn to food as a coping mechanism because it's more socially acceptable, it's, it's more available to them, it tastes freaking good and it's something we do every day. We eat so people don't look at you the same way as if you're putting a needle in your arm or stuck to your screen staring at porn all day. But, dude, internally and psychologically it has the same effects, if not worse. Like you're a slave to your cravings. You get into a body that you don't love. You become someone you don't love, and so then you keep eating. That's on the one end of the spectrum. That's the most extreme case. But a lot of people in milder forms suffer from that addiction to food and that coping mechanism, that process I just shared.
Speaker 1:So society needs to discuss this more and talk about this more, not put up billboards of fat women in underwear saying, oh, a plus size body's okay. No, it's not. Those women don't even believe that. They would rather be in a slender body with energy and to feel sexy and attractive. And to feel sexy and attractive Like gaining fat is a byproduct of making bad decisions and being lazy. It just is. You don't have control over what you eat and you don't have the motivation to go move your freaking body.
Speaker 1:Now there's some people in situations like you got two broken legs or you're in a wheelchair or your thyroid's off or your metabolism. We're like there's situations where people can't control it as much. I get that, but 90 plus percent your steroids off or your metabolism. Or like there's situations where people can't control it as much. I get that, but 90-plus percent of people that are overweight, it's a choice and they've done it to themselves and it's preventable and it's gonna lower the quality of their lives. So don't condone it. Don't give them a pat on the back and say it's okay. We want to coach and help and inspire these people to be their best. That's what it's all about. So remember this Empathy without accountability is enabling. If you do that for your son who's a drug addict, or your son who's stuffing their face with Twinkies, if you do that for your friend, your colleague, your significant other, you're not helping them, you're making it worse. So you got to bring this to attention and create open dialogue. They don't feel ashamed and you support them, but they also feel encouraged to change, will encourage to change.
Speaker 1:Can alcohol be part of a fit lifestyle? Well dude, if you drink you're not going to be healthy. Even new research shows one or two drinks a week is detrimental, especially to brain functioning long-term. So if you drink alcohol, you're compromising your health. Now, if you want to be fit, if you want to look shredded, if you want to have muscle, you could still drink and do that. I know a lot of guys that have cocktails and they're fit, and there's a lot of people that are influencers or celebrities that are fit. They can have drinks once in a while.
Speaker 1:For me, it's a personal choice to stay sober. Alcohol just doesn't fit in my equation for the life I want to live and the person I want to be, and honestly I'm so grateful that my wife's sober and I'm sober and my children like to this day, like my daughter, scarlett six, she has no idea what alcohol even is. She's never asked about it. She's never seen me or my wife altered. She's never been around adults who are altered because we don't live that way. That's just not in the equation for my life. That's not who I want to be, not the type of father or leader I want to be, and so for me, sobriety is a superpower. It's one of the reasons I've been able to build this success in my life is because I committed to a life of sobriety 13 years ago. And here's the last thing Most of you listening who aren't sober. If you were, your life would be better.
Speaker 1:Do you need cardio to lose fat? You don't need cardio to lose fat. If you just eat in a calorie deficit or track your calories and lift weights, you can look jacked and shredded. However, I was about 7% body fat six months ago and around the same amount of muscle mass, and I started doing walks long walks, 60 to 90 minutes, three days a week and I dropped down to 5% body fat and I slightly reduced my calories. But I do think it depends where you're at on your journey for your health and fitness. Like if you have a bunch of weight to lose, I'd say get your ass on the treadmill every day, or the Stairmaster for like every day, or go on long bike rides. Like that. Cardio will help you burn through a lot more calories and body fat, but you don't absolutely have to have cardio to get shredded. It does help, though, and here's the one thing, like when you get low on body fat. You know most of you guys just need to get your ass to the gym consistently and eat right and you'll get results. But once you get low on body fat, if you want to get that like extra defined, look, it's not going to be a ton of cardio, it's not going to be like intense cardio, it's the opposite. For me it's a 60 minute kind of like mildly casual walk three times a week. That's got me down to the most shredded physique I've ever had, on top of the strength training that I do pretty much every day, and calories are on point 100%.
Speaker 1:Should gyms ban phones to improve focus? I mean they could, but I think people just need to have more self-control. Like people spend so much time on the phone in the gym. And when I go to the gym it's to be able to be in the moment and not worry about work or my challenges and problems in fucking life and bring stress into that world. I go there to just be in the moment man, to get my heart rate up, to get those endorphins going, to push myself in my workout. I wouldn't say it's an escape, but it kind of is Like I'm escaping from all the millions of fucking things I have to think about and do every day. Last thing I want to do is pick up my phone. However, I run a business using social media and sometimes I get ideas for content, or sometimes there's a message from a team member. I get an idea about a message I forgot to respond to and I'll be on my phone, but I try to minimize it. If I'm in the gym for an hour, I try to be on my phone zero minutes at the most, like three minutes accumulative throughout the whole time. But I love to just put my headphones in, set my phone on the other side of the gym and just work out. That's my favorite thing to do.
Speaker 1:Pre-workouts yeah, I mean, they can be dangerous. I did my blood work a year ago and one of my liver enzyme counts was high and I go damn. You know dr jay, who's my doctor and one of my partners in unstoppable 365. I'm like why is my liver enzyme high, that count? I'm sober, I don't do drugs, I don't do anything like. I live a clean lifestyle, and he's like well, it could be. You know one of the supplements you're taking some of they're not regulated by the FDA.
Speaker 1:I was taking Animal Pack at the time, which is like a multivitamin and he goes, or the pre-workout you take. I was taking Bucked Up. I like Bucked Up the company but there's artificial sweeteners in there and there's additives that can cause inflammation. It can cause those liver enzymes to get the count to raise. So I switched my pre-workout I forgot what the name of the one I take is but there's a lot less ingredients, less caffeine. It came recommended from my doctor, dr J, and I cut out all the supplements and I wasn't taking a bunch. I was taking the animal pack, which are multivitamin you can get on Amazon and then like strong reds and strong greens, which a lot of people take. But I started taking the stuff that Dr Jay recommended. So the multivitamins I get now are from his pharmacy that he works with Everything down from like fish oil to the multivitamins.
Speaker 1:Anything I take is sourced from the best place possible, because the FDA doesn't regulate the supplement industry. So what they do is they add a lot of filler into their products and there's only like 10% of the active ingredient in the product itself. They slap the label on right and they sell it to you. But that filler that they add and the artificial sweeteners and flavors, it's not good for your body. And if you're taking pre-workout every day, you got to think man, I'm putting this stuff in my body every day, so a lot of you would do better just to go to black coffee or espresso rather than all these ghost energy drinks, these pre-workouts, these bangs Like that's just not good for you. Do fat burners actually work or are they a scam? Fat burners are a scam, like go do some meth or just work out and track your calories and stop looking for the cheat code. There's no cheat code in life, man.
Speaker 1:And those of you that take Ozempic too like you're going to regret it later on when your kidneys are failing, you have fricking pancreatitis and, like dude, look at the symptoms. Like you don't need Ozempic because you need to learn the mindset and the habits to get a healthy body and to keep it. That's the main thing you need to focus on. So it takes longer and there's more work involved, but that's how you get results. Okay, that's a wrap. So look it. We just did a quick little Q&A about health and fitness. If you found this episode valuable, please go share it with somebody. Tag them in it, whatever you got to do, but if you're ever interested in fitness, nutrition coaching, mindset coaching. That's what I do. You can go on unstoppable365.com, check out our website, my team members, and shoot me a message too. I'm on Instagram Sean S-E-A-N. Underscore crane. Underscore. Official on Instagram and Facebook Sean Michael Crane. Any questions, any feedback, anything at all. If you're interested in coaching, reach out to me. I'd be happy to have a conversation.
