Welcome to TUT Radio

We map out a clear path for men over 30 to rebuild strength, energy, and confidence with big food low calorie meals, efficient lifting, smart food timing, and real recovery. Brian shares his diabetes scare and rebound, Vincent teaches how execution beats long workouts, and we show how habits lock in lasting change.

• who we are and who we help 
• big food low calorie nutrition for satiety and adherence 
• quality training using RIR and effort cues 
• short efficient workouts that fit busy lives 
• food timing to support insulin and energy 
• sleep and recovery as the growth engine 
• habit formation to end the regain cycle 
• preview of future topics: metabolism, stress, testosterone, fat loss for busy men

Follow along for future episodes 
If you're ready to start rebuilding strength, energy, and confidence, connect with us on Instagram and Facebook at Time Under TensionPT

We’re a father-son coaching team behind Time Under Tension PT, and this podcast is built for men 30+ who used to be in great shape but now struggle with low energy, weight gain, and inconsistent habits due to work and life demands.

Resources:

Book a call // Book a call for more info about our 1-on-1 fat loss coaching.

4-Step Fat Loss Starter Guide // A simple starter guide.

Transcript

Who We Are And Why This Show

SPEAKER_00 0:02

If you're a man over 30 who used to always take pretty good care of himself, and now you feel tired, put on a few extra pounds over the years, and maybe even a little frustrated because the things you used to do to get in shape don't seem to work anymore, then this is the podcast for you. My name is Brian, and I am here with my son Vincent, and you are listening to Tut Radio. Hey everybody, welcome. This is uh my name is Brian, and I'm here with my son Vincent. And um this is our first episode of our first podcast. So it's kind of an exciting morning for for he and I. And uh so a couple things we wanted to try and cover today with you guys is one, who we are, and two, uh, who this podcast um it was meant for. And so I think, you know, Vin, let's just start with maybe uh a little bit, just a quick background um, you know, about you, and we'll talk a little bit about uh again the the person that this we want to address today, and then I'll do the same and we'll kind of we'll go from there. So it's just kind of start about g give a little give everybody a little bit of your background, what it is that um, you know, kind of brought you to today.

Vincent’s Path To Coaching

SPEAKER_01 1:16

Yeah, so hey guys, I'm Vincent. I'm Brian's son. Uh I'm 24 years old. I am an FSU honors graduate, Go Seminals. Um, and for me, this all started uh actually back in high school. Uh I was playing football with my high school, um and I liked it, but it wasn't really my thing. But what I did find through football was weightlifting. And ever since then, it's been an important part of my life, and it's kind of led me to this point of being a certified personal trainer and nutrition coach. And for me, it's exciting to get to kind of use this sort of podcast thing as a medium to try and get to speak to the people that were were interested in helping. So yeah, this is this is pretty exciting for me.

SPEAKER_00 2:03

Okay, so let me give you talk a little

Brian’s Wake-Up Call And Reset

SPEAKER_00 2:06

bit about myself. And so how did I get here at almost 60 years old after being in the restaurant business for over 30 years? So, you know, I can go wow, I can go way back into when I was uh a little kid and always been a pretty athletic guy, did wrestling, football, track, all those different things. I can go back to when I was in my 30s and you know, I got married and I started like, you know, I had a career now in the restaurant business and I was having some success there. And so, you know, always being an athlete, most of my time was spent, you know, either again on the track or on the wrestling mat. And so I was always in good shape, you know, and I could eat whatever the heck I wanted, it didn't really matter. But now, uh, you know, once I got into my 30s, and then all of a sudden, the time I spent with exercise and really, you know, put myself in a position where my body was in great shape, that all got swapped out with, you know, 10, 12 hours at work, then coming home, and then, you know, spending time with family. So my body started to adjust to the fact that I wasn't moving around a whole lot, that my eating behaviors were terrible. And what I mean by that is that I really I just I wasn't even eating, which sounds crazy. And so I ended up, you know, gaining about 40 pounds um and went to the doctor and was diagnosed with type 2 diabetes, and I it scared scared me to death. And so then from there, you know, the doctor said, Well, you know, here's what you gotta do. You just gotta, you know, take these pills and then and then lose weight. And so the approach that I took um worked really well in a sense that, you know, within 120 days, uh my A1C went from 11.7 down to a 5'2, which was normal. My blood pressure stabilized, the doctor took me off all the medication. Everybody said, Oh man, you look so great. The doctor was like giving me all these accolades, never seen anybody do it like that before. And that's all fine and dandy. But at the end of the day, then uh, you know, fast forward a couple of years, the weight started to come back, and so did the diabetes, and and you know, I ended up going back on medication, and then I knew something had to change. And so uh then I really got you know, started thinking about how do how do I fix this real problem? Because I didn't really get a lot of the help from the doctor. And that's when I started doing some research, and that's what led me to becoming a personal trainer and a nutrition coach. So that that was the beginning of understanding how to fix this problem that I had. And so today, now I'm back to where my AONC is normalized, blood pressure is not a problem, and um, you know, I eat the way I think, you know, really helps maintain those things. And so that's that's again really what's important. And I think for for me, I didn't realize what was going on over the the entire decade from my 30s to my forties.

The Mission: Men 30+ Aren’t Doomed

SPEAKER_01 5:01

This is it's a great opportunity because these people, I think a lot of the times think that it's just how it goes, in the sense that you get to your 30s, you establish your family, you're deep-rooted in your career, everything's looking good for you, and this is just kind of the consequence of just getting older, is that you're not going to have the body, you're not going to have the energy levels of your previous self when you were twenty in your twenties, you know, mid-20s, whatever. And I think that it really doesn't have to be like that, and so that is kind of the mission of being able to work with this demographic of people, is that you know, you're not that far away from where you were, you know what I mean? You've you've made choices that makes it maybe a little bit challenging to get back to that point, but it's it's not your destiny to be less than what you were just because you're getting a little older. You can still feel good, you can still look good, and you can still balance what is important when it comes to your family, your your lifestyle, your career, whatever that entails, and also you know, taking care of yourself in the process. And I think that that's if if we can teach one person that, then I think that we've done a good job.

SPEAKER_00 6:23

Yeah, so you mentioned the word teach. So let's talk about that for a minute. What is the things, what are the things that we we teach or we believe um are an answer to the

Big Food Low Calorie Explained

SPEAKER_00 6:34

problems? So again, if you're tired of low energy and you know you just you feel like you're you don't feel comfortable in your own body anymore, well, the way we address those things, there's a couple things, and well, most of it ends up being you know nutrition. And so we believe in in big food, low calorie. So that's super important. So if you uh ever look at some of the stuff we post when it comes to the food, it it looks like the this plate's ridiculous. There's so much food on the plate. And then if you read further and you'll see the calories are there, so it meets a couple of requirements nutritionally, plus you end up saying, wow, that's a that's a tremendous amount of food to eat. And most people, uh, you know, especially guys, I think just they they they want to have they don't want to feel like they're starving in order to lose the 20 pounds. So that's that's one part of what we do and how we teach. And then, you know, that's kind of a little bit more in my wheelhouse after 30 years in the restaurant

Training Quality Over Programs

SPEAKER_00 7:31

business. But for Vin, you know, he talks about uh the weight training piece and what are the key elements of it that are really, really important, aside from just basic programming. You can, you know, obviously do chat GPT and get yourself a program. But what's specifically going on in the gym that are key things that that our clients you know really have to focus in on in order to get back into the shape that they were when they were in their 20s?

SPEAKER_01 7:55

I think for a lot of people, because to your point, you today the information is out there, it exists, it is a few uh clicks away from you know an entirely generated uh program that you can follow, you can get good results off of. The the the benefit of having a coach, right, and what we are going to strive for when it comes to actually working with people is actually leading them in a direction and and giving them this understanding that they can take with them when they are no longer working with us. So, what does that look like? So learning how to actually properly train, right? Um, because again, what what you can follow and what can be given to you as good advice and and is good advice, if you don't execute it properly, well then it doesn't really do you a whole lot of good. So talking about things like training to failure and reps in reserve and you know

Efficiency Beats Marathon Workouts

SPEAKER_01 8:55

r rate of perceived exertion and things like that. So, like if none of that means anything to you, well then this is good, then this might be insightful for you. But understanding how to be efficient with your time that's in the gym that is already kind of limited for you because you are as busy as you are with your family, whatever else is occupying your time, being able to utilize the time that you do have for the gym and meal prep and all the things. This is a lot of a lot of this coaching is around you know, efficiency, lifestyle changes, just installing habits within your day-to-day that makes it actually easy to lose weight, put on muscle, start feeling good, looking good, um, quickly. You know what I mean? Because i as as you know, this is not something that takes uh you know a bunch of time to start feeling the immediate benefits of when you just make a few changes to what you're doing.

SPEAKER_00 9:56

So another part of it, and this is for me, I I thought when I learned this, this actually helped me uh get on track with weight loss. And it

Food Timing And Metabolic Health

SPEAKER_00 10:06

was the food timing piece. Everyone talks about calories in, calories out, they talk about what to eat, but often the when to eat or how often to eat is what actually gets missed, and especially if you develop diabetes, which again I don't want to harp on the diabetes side of this, but but I have to say, you know, insulin resistance or some sort of metabolic dysfunction, when when you consider the fact that almost 80% of Americans suffer from this and they're walking around with this metabolic dysfunction, the people that you don't realize it because you can't feel it until it gets really, really bad. So this idea of food timing is really important. So if you go back in history, and I mean thousands of years, think about it, food was not always available. That's just not the way it was. You know, if you you were lucky there, if there was a good harvest, you got a chance to eat. You know, if it was snowing outside, the chances were good you were not eating for sometimes upwards of a week. That is normal for the human body to experience. Not today, it's not, because everyone has all the food that they could possibly need at their you know fingertips. And that's part of what you kind of have to go back and r reunderstand and create for yourself is that hey, look, it's okay for me to eat for a certain amount of time during the day. And so this is what we teach because it we say, okay, look, if if you're going to eat, or what we talk about as far as fueling your body, then an eight to ten hour window is more than enough. So for example, if you get up and you have your first meal at six o'clock or even eight o'clock in the morning, then you go through the entire day, you eat what you think you need to fuel your body, and we help with that part of it, but then you stop at six. That's ten hours later. You have to let your body be free from insulin. And so, again, an another topic for another show. But if you don't do it and your body is constantly pumping insulin into your system to try and regulate blood sugar, then it will never lose weight. So that's that part of it.

Sleep, Recovery, And Muscle Growth

SPEAKER_00 12:11

So the other thing that I think, and maybe, you know, Vin I know he he believes a lot about he believes a lot in this, is that this sleep and recovery phase. So what happens after the day is over, Vin? Maybe you talk a little bit about that.

SPEAKER_01 12:24

The biggest thing that I think people misunderstand about working out or getting in shape or building muscle is that it's actually occurring while you're at the gym. And so you might hear me say that and you're thinking to yourself, okay, so what what what do you mean? I'm not going to the to the gym to build muscle. You are, but what happens first is that you're actually going to the gym to start to create a bunch of micro-tearing in your muscles, right? And so what this is actually going to do is allow you this opportunity to go home, right? To refuel your body, right? Make sure you you have adequate amounts of protein so that it actually can rebuild the muscle that you just went to the gym to actually kind of break down a little bit. I know it kind of seems counterintuitive, but to my father's point is that a lot of the growth, most of the growth, actually happens when you're at rest, right? When you're trying to recover from the actual training session, muscle is built when you're asleep, just for everybody's information, is that it's actually not happening while you're doing, you know, a bench press or anything like that. You're actually stimulating growth that happens later.

SPEAKER_00 13:36

I think that's such a great point, man, because that gets missed all the time. Yeah, people think, yeah, I'm going to the gym, I'm going to build muscle. The reality is that that process that you talk about uh muscle protein synthesis, that happens night-night when you go to bed. It doesn't happen while you're in the middle of your exercise. So that's a great point. And so again, what we teach and why it's important that we teach that part of it to people.

SPEAKER_01 14:00

And again, the the the the objective when you're in the gym is to just be efficient enough at stimulating that muscle protein synthesis that he just mentioned. And again, we we can get into that in another episode at another time. But just being as efficient as possible with your time, with your workouts, right? You don't need to do a bunch of different sets and reps of things. Like if you just understand the fundamentals of how to train and how to train hard, your workouts can be very efficient. 30, 40 minutes, uh, you know, a couple times a week. Yes, sleep is extremely important for uh lots of different things, right? Muscle building is just what happens to be one of them.

Habit Formation That Sticks

SPEAKER_00 14:38

I I just want to touch on something you said because I think it's important to the people who are listening, the the clients that we work with, because you said that maybe we only need to take, you know, do a 30, 40 minute session at the gym a couple times a week, and that's going to be sufficient. This this person that we normally deal with, that would never occur to them. Why? Because this is the type of person that when you give them a task to do or something, they they go back to when they were in their 20s and spent an hour and a half, two hours and they think that that is what success looks like in the gym. And so that this is a pretty important distinction, I think you bring up because again, these guys, these guys are like, they're gonna go get it and they're gonna get after it. And and so that's it, funny enough, it and then all of a sudden here it is two weeks later and they're they're burned out already. And it's just because that unfortunately maybe doesn't fit with all the other stuff that's going on in their lives. So, so the last part about what I think layers into all of this, Vin, is this idea of creating new habits and habit formation because a lot of times life gets in the way, and so we start helping people create habits that signal, hey, I gotta go do this. Because on the flip side, nobody puts gym clothes on, sneakers on, goes outside, gets in their car, drives to the gym, circles the parking lot, and comes home. It just doesn't happen. It's just a silly thing. So there's lots of good habits that you know we try and help people understand. It's the it's the habit that's the critical piece, and then the rest of it just automatically starts to happen once you're there in this in the moment.

SPEAKER_01 16:17

Right. When you when you consider that, okay, what what do people struggle with when it comes to weight loss over time? It is this ebb and flow of the kind of weight loss cycle. Oh, I lost 20 pounds, I look great, I'm getting all this praise from co-workers, my family, people asking me questions, how do you look so good? And then all of a sudden you kind of revert back to your old ways of eating, of living, of whatever that looks like for you. The weight comes back on, and you're back at square one. And so that happens for a lot of people a lot of times. And so what is missing from that equation for them is not that they don't understand how to lose weight. It's obviously, you know, it's just they can't maintain the weight loss once it's actually happened. And so I think that the thing that's absent from their strategy is

What’s Next: Topics And CTA

SPEAKER_01 17:14

this true shift in lifestyle, right? And it's this is this is what we're talking about is like making sure that the habits are in place so that you are set up for success once you actually get to whatever weight loss goal you have set, or whatever, whatever any goal, right? Um, but but if you don't if you don't set yourself up to sustain the progress that you've made, well then you this is an inevitable cycle that will continue. And so that's that's kind of what we do is to try and re sh reshape the way that people think about eating, about moving their body, about recovering, so that it it becomes kind of second nature for them. You know what I mean?

SPEAKER_00 17:52

Man, that's it. If I could if someone asked me on the street, tell me what you do, what you just said is perfect. That's exactly what the hope is in getting people to understand is you don't have to rearrange your entire life or kill yourself in the gym. It's not about those things, it's about fitting into your life, the things that, you know, again, you naturally used to do, but then life got in the way. So with that, I think what I'd like to just kind of talk about real quickly is what are some of the other things that, you know, one, we teach and you should expect on this podcast. And so metabolism and insulin resistance, that's a piece of this puzzle that you know we're not going to get into today. You know, strength training science, where Vin will talk a lot about the actual movements and things like that and what do they mean? Um, stress management, obviously, an important part we kind of touched on a little bit today. Testosterone decline, fat loss strategy for busy men, all these different things. Um, if they sound like that's something that, you know, interests you and you'd like to know more about it, that's what we would like to cover here to help as many people as we can, you know, get on track and get to where they feel again comfortable in their own skin and uh, you know, can live in a live their ideal life that they that they choose.

SPEAKER_01 19:06

Yeah, no doubt. And so we're we're looking forward to it, and there's a lot of good stuff that I think we can touch on here with this podcast. And uh yeah, so if you're a man over 30 who knows that you're capable of doing more physically and mentally, this is the podcast for you, right? So follow along for future episodes. And if you're ready to start rebuilding strength, energy, and confidence, connect with us on Instagram and Facebook at Time Under TensionPT. And guys, we'll see you in the next episode. We're looking forward to it.