Do What You Don’t Want To Do

Tired of waiting for motivation to show up? We dig into a practical path for real transformation by putting prayer and identity at the front of the line and building daily habits that carry you when feelings don’t. Starting with the seven M’s—ministry, relationships, mentoring, media, martial arts and muscle, and money—we unpack how a little focused work in each category creates a life that holds steady under pressure.

You’ll hear why prayer is a first move that aligns desire before decisions, and how self‑defense and functional fitness can be acts of stewardship rather than fear. Repetition and fundamentals beat panic every time, whether you’re drilling a jab, building a budget, or anchoring a morning routine. Our guest, youth mentor Daniel Cisneros, shares hard‑earned insights on why people do what they know they shouldn’t, how identity shapes behavior, and what parents can do that actually works: model discipline, expect imperfection, and guide kids toward forgiveness and growth instead of preaching at them.

We also break down a minimalist approach to nutrition that cuts through the noise: five numbers—protein, carbohydrates, fat, total calories, and water. Set protein first to protect lean mass and steady your mood. Control calories to direct weight change. Let carbs and fats self‑regulate so you can stay consistent without obsessing. And don’t overlook hydration, the quiet lever for strength, focus, and recovery. Pair that with better sleep and you stabilize energy, sharpen thinking, and make better choices across every domain.

If you’re ready to live prepared—spiritually, mentally, and physically—this conversation gives you a clear blueprint. Subscribe, share this episode with a friend who needs momentum, and leave a review to tell us which habit you’ll start today.

Transcript

Welcome And The Seven M’s

SPEAKER_00 0:01

Welcome to the Living Inside Out Radio Show with John Peake.

Prayer As First Position

Feelings Vs Obedience And Discipline

Self‑Defense As Stewardship

Fundamentals, Repetition, And Peace

SPEAKER_04 0:15

Welcome back to Living Inside Out Radio, where we don't just talk about motivation, we talk about transformation. I cover this through my seven M's, the seven most important areas I think all of us should be working on daily, just a little bit every day on each category. And you're already doing it whether you realize it or not. Maybe not all seven, but certainly in some aspect, usually four or five pretty solid. And those categories are ministry. It's all about your belief system, your calling, your purpose in life, marriage, all relationships, not just marriage. Many people aren't married, and some people are married and aren't working on it, but certainly relationships are important. So relationship intelligence is critical. That's one of the areas that I think we're least trained and ready for in life, generally. And then mentoring, this is how you uh start mastering the categories is get a mentor, be a mentor when you do level up. Media guarding against the bad input in and out, and then it's really working to get great input into your eyes and ears so that you know it manifests in your mind and emotions and thoughts and feelings and identity. Uh, and you can really transform your life by really being careful what you look and see. And then, of course, martial arts and muscle, critical for uh what we do at DefendFit uh through transformation, uh training you what Jordan Peterson calls uh it's a virtue to be a dangerous person but choosing peace. Whereas a peaceful person that has no choice but to be peaceful because they're weak, that's not who we want to be. So we really want to choose to be dangerous and then choose peace because we know the that what danger can be, being dangerous and irresponsible can be very destructive. But being dangerous against somebody that's gonna be destructive is critical to our identity and uh how we feel about ourselves, as well as you know, taking care of our families and protecting our way of life and our decision in our constitutional life to to life, liberty, and the pursuit of happiness. So the last category is money. Money is not the root of all evil. Disproportionately, the love of money is the root of all evil. So we have to keep life in balance. So the living inside out motto is uh managing those seven M's. And so we got a great show for you today, something we all wrestle with, and that is how to do what I don't want to do. We talk about training the body, mind, and spirit, and I really like to put those in a better order because priority is important, doing the most important things first. So training spirit, mind, then body to truly drive success in our continued transformation of mastering the art of living well, living inside out. We also have a special guest today with Daniel Susneros. Uh, he'll be talking about how he mentors youth. Uh, he's been doing that professionally for I think 15 years now, 14, 15 years. So he'll be talking what he talks about to the youth and even addressing things he talks to parents about. Pretty powerful stuff. I'll also be talking about food, daily intake, and nutritional quality and how that interacts in all aspects of our lives. I'll give you a little personal testimony about that as well on the food side for me. So before we talk tactics, discipline, or action, we start where scripture tells us to start with prayer. First Timothy two, one and two says this therefore I exhort first of all that supplication, prayers, intercession, and giving of thanks be made for all men, for kings and all who are in authority, that we may lead a quiet and peaceable life in all godliness and reverence. You know, I saw on the news that uh our president was visiting a particular state that's on his agenda now for the midterms, and he was at a restaurant, and as he's just meeting and greeting, somebody asked him, just very, you know, interpersonal, there, hey, can I pray for you? And he's like, Yeah, sure, man. Go ahead, let's do it. And uh he said this very powerful prayer, man, just right there. And just like the scripture says, pray for our kings and all who are in authority. Now, I certainly don't think our president's our king, he's elected, he's not a you know, a dictator. And we see what dictators do when you just look at Venezuela and Iran and North Korea, and that's a dictator. So it's the left would have you believe that our current president's a dictator. I beg to differ. So we start with prayer for a multitude of reasons. It gives us a perspective that we can't get on our own. You can spend about 21 days, about 21 minutes each day in prayer and truly change the way your brain waves function when being looked at with a CAT scan. Crazy stuff, but true. So here's the key emphasis, first of all. Prayer is not a last ditch effort, it's a first position. Prayer aligns desire, not just decisions. Short guided prayer for us right now. Let me just guide you through this. Lord, we come before you, not just asking you to change our circumstances, but to change us. Give us strength where we feel weak, clarity where we feel conflicted, discipline where we feel resistant, and peace, not because life is easy, but because you are present. Jesus' name, amen. Let's get honest, man. Most of the things that move our life forward are things we don't feel like doing. Getting up early for anything, but especially to train physically or spiritually, saying no when temptation is loud, practicing discipline instead of comfort, and preparing instead of procrastinating. Gosh, man, that all of those hit home to some degree, but recently this procrastination came back to bite me pretty pretty hard. I had uh to meet some deadlines, and you know, I was procrastinating on a few different things, and they kind of stacked up on me, man, and they added a lot of stress to my mind and emotion. And, you know, that had repercussions in the way I was treating others, feeling about you know my circumstances. And, you know, it cost me an opportunity as well that I had going because I basically interacted with somebody in a way that kind of like told them, you know, you're not quite ready for this. Let's put this off for a little bit. And so I'm hoping to revisit that opportunity, man. But they were right. It's sometimes the season, uh, you're not ready for something. And it's nice to have people that care about you that can say, you know what, wait. Let's just wait a little bit. Give it another week or two, John, and we'll come back and visit this. And I said, Yeah, you know, you're absolutely right. So, you know, feelings are terrible leaders. They're great indicators, though, but awful commanders. If you wait until you want to do what's right, you'll never do what's required. So God doesn't wait for your motivation, he calls for your obedience, and obedience often comes before desire. So let's shift this into another part of our real life. It's part of my seven M's at Defend Fit, Martial Arts and Muscle, personal protection and self-defense. Nobody wakes up exciting thinking, man, I hope I have to defend myself today. But that's exactly why we prepare before the pressure. And I had somebody actually send me a text today. Um, they they hit my website, they filled out the page, they I texted them back, and then they told me that somebody had referred them to me because they wanted to uh train in hand-to-hand combat and firearms, and they wanted to do this before they had a family and to prepare for the ability to protect their family. And man, I thought that was so good. You know, I think of this as some key principles. Self-defense is stewardship, not paranoia. Preparation is love for yourself, your family, or future family, and disciplines beat beats panic every time. Now, that's not to say you don't have some you or won't have some fear and anxiety when something uh is developing, but it does heighten your alert, your awareness, and uh and an ability to stay alert. So at Defend Fit, we don't train out of fear, we train out of responsibility. You don't rise to the occasion, you fall to the level of your training or lack thereof. So we do tactical firearms, functional fitness, and hand-to-hand combat here, where discipline build will build your confidence in ways you can't imagine. Not saying you have to be the fiercest warrior in the world, but I think it's important to be responsible and to be a good steward of your time, treasure, and talent and include that in the seven categories. So nobody feels you know, when we talk about firearm training, tactical firearm training and functional fitness for a minute, nobody feels like dry fire practice necessarily. Nobody feels like conditioning drills, nobody feels like repeating fundamentals, but repetition builds reflex and discipline builds confidence, and confidence produces peace. When you look at a baseball player, when you know, we have the great Astros, we won the World Series in 2022, and it wasn't our first. And you know what? We're watching people that are displaying those very same principles I just spoke of. I mean, do those baseball players really need to do batting practice? These guys have been playing since they're probably five or six years old. How many times do they hit that ball? And now they're getting paid millions of dollars to do it, and surely they're experts. They do what they need to work on the fundamentals. But absolutely, the fundamentals are the building blocks for everything. That's why repetition builds this reflex, so they're so quick to be able to identify when and and if and when to swing that bat to hit that ball. Simple game, but look at them making millions of dollars, and look at us. We love to watch our athletes. Let's talk about how this ties in spiritually. That's exactly what scripture says prayer does. It leads to a quiet and peaceable life, not passive, prepared. The functional fitness angle, strength for real movement, conditioning for real stress, fitness that serves a purpose, not vanity. You don't train for a mirror, you train for the moment. But if you do competition for the mirror, hey, great. That requires a lot of discipline. But here's the truth doing what you don't want to do creates the life you want tomorrow. Pray first, align your heart before you act, train intentionally, don't wait for motivation. Live prepared spiritually, mentally, physically, financially. When your inside is aligned, your outside follows. So if you're tired of being ruled by feelings, if you want strength that shows up when it matters, if you believe discipline is an act of faith, then it's time to live inside out. Pray first, train with purpose, stand ready. This is Living Inside Out. Our next guest is David Cisnerit, and he'll be talking about some of these manifestations of Living Inside Out as he mentors and tells you about his experience of mentoring youth and guiding parents as well. I'll be talking about what I think of as the living triangle or the training triangle, you know, that is train right or live right, eat right and sleep right. Well, eating and sleeping are the foundation for the thinking clearly. If you're not getting the right nutrition, your brain can't work right. Your mood swings will be up and down. If you're not getting enough rest, very easy to be impatient or short-sighted or foggy minded. Your biorhythms throughout the day will go swinging up and down with great highs and lows, which undermine your consistency, uh your focus, your ability to deal with stress, uh, and it puts undue stress. And really, why is that happening? Basically, it's either a lack of understanding or a lack of discipline, which is really a lack of planning. So I'm gonna talk more about that. I'm gonna talk about the specifics of getting your nutritional understanding elevated and then creating a plan and what that plan entails. I'm gonna simplify it. No, at DefendFit, we talk about keeping it simple, smart, but not too simple. Einstein used to say, make it as simple as possible, not simpler. I like to say keep it simple, smart, because growing up, many of us heard the phrase, keep it simple, stupid. Like, you know, with the emphasis on making things simple as possible. But I don't like that word. I like to say keep it simple, smart. Makes a lot more sense, and it honors the fact that, you know, we are being taught most of the time by smart people with teaching us smart things so we can be smart. No room for stupid. Uh, and then closing that out with, but not too simple. You know, you gotta have some depth in your thinking in every category. So we'll be right back with Daniel Cisneros and Living Inside Out.

SPEAKER_00 12:40

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Guest Intro: Mentoring Youth

SPEAKER_04 13:41

Welcome back to Living Inside Out Radio on Patriot Talk, Radio 920 AM, where we talk about faith, family, and freedom. Thank you for joining us today on Living Inside Out Radio Show. I'm your host, John Peake. And as I said before, we've got Daniel Cisneris back. We're continuing this conversation about how do I do what I don't want to do. And then we're going to flip that question around a little bit and why do I do what I don't want to do? Not just how do I do what I don't want to do, but why am I doing the bad things instead of the good things? And so a lot of times I look at it from a teacher's perspective and a dad's perspective. When I look back in my memory as this as the child and my dad's teaching me, it's a natural progression for me as a father to start thinking about teaching my children. And even as I look back on my grown children, my daughter just turned 33 years old last week. And so I think about the training aspect of it, you know, and then oftentimes I think about my my particular childhood growing up without the word of God being put in. Then I compare that to how my kids received teaching from the word of God because I decided that was super important at a pretty young age, mostly from a feeling of panic. Oh my gosh, I'm a father. I've got this human being relying on me. And so I had suffered enough that I had sought the Lord earlier on. And so by the time I have children, I'm like, okay, you know, sometimes uh my daughters would be like, another teaching moment, Dad? Really? Everything's about, you know, teaching us. But you know, we only have our children uh for a very short period of time, and then they have to go out and make their own mistakes, and hopefully they make less mistakes than we did, you know. But I want to talk about what does the Bible say about doing what's right, even when we don't feel like it? And so I think about the scriptures like Proverbs 3, 5, and 6, trust over understanding, Galatians 6, 9, do not grow weary in doing good, 1 Corinthians 9 27, discipline the body in Luke 9 23, deny yourself daily. So, Daniel, as we talk about that, what are some of the things you think about both as a dad, as a husband, and also, of course, as a youth pastor?

Sleep, Food, And The Training Triangle

SPEAKER_03 15:50

Well, uh, you know, as a youth pastor, I've got my way of thought, but it really wasn't until I became a father that I really understood why I thought that. And you see, there I don't think that's a there's there's there's there's a clear correlation as to why it's not until we get older that we look back on stuff and then we're able to say, Man, I wish I would have done that earlier. I wish I never would have done that. Or I wish I wish this would have been a different decision. I would have I wish I would have made a different decision, right? The reason we do that, and the reason it's not in the moment that that happens, is because of this. People like to say, well, it's because you didn't you don't see the consequences. I don't like to think about it that way anymore. I like this better. It's better it's you didn't consider the cost. What was it gonna cost you? And that's the problem is that the things that we know we shouldn't do, but we do anyway, there's only one reason we do them. It's because we like it. It's because it gives us some kind of gratification or some kind of pleasure, right? There's a verse in the Bible, man, I can't remember, but I remember I did this exercise with my youth uh because there's one of the disciples, and he pretty much says, Why do I do the stuff that I shouldn't be doing? Why? And then at the very next verse, he says, Evil is always with me. So what I did was I had all the youth sit in a chair where they had an empty chair next to them, and I had them put their arm around that empty chair as if someone was sitting there. And you know, they took it funny. It was it was a lighthearted kind of exercise for them, you know. And I said, Hey, why don't you introduce yourself to that person? And it was funny because, you know, they started giving themselves nicknames, and you know, but then I said, Do you know who you talk to? And they all kind of looked at me and said, say hello to your evil. And they all kind of got frozen and they all kind of stared into the right at me, like, what are you talking about? And I said, When the Bible says evil is always with me, this is how close evil constantly is. It's not until you actually become friends with that evil that that evil no longer sits next to you, and now it's living inside you. And everyone understood clearly now what that Bible verse meant. The reason we do the things that we know we shouldn't do, we don't want to do, but we do them anyway, is because we've welcomed them, we've given them a home. They feel comfortable and drawing us and tempting us to do the things we shouldn't do, right? I mean, how many people are in jail sitting there saying I shouldn't have done that? I knew I was supposed to be there, I knew I was supposed to do that, and yet there they are. Again, I don't look at it as well, that's the consequence. No, no, no, no. That's the cost that you're gonna have to pay eventually because of the decisions, because of the decisions that we made, you know, and and unfortunately, they were poor decisions. The Bible tells us clearly, man, that discipline isn't just uh a virtue or something healthy that are that that we need. It clearly tells us it helps you, it helps guide you, it helps be that lamp to your feet so that whenever these decisions come, and you know, again, we talked about feelings in the last episode. It may feel right, it may look pleasing, it may be pleasing physically, but again, if the cost is too much, then that should be a deterrence to say, you know what, I'd rather not pay that. I'd rather not do it because I know what's gonna cost me in the long run.

SPEAKER_04 18:56

Amen. That's good. That's a good word. I love that exercise. And wow, thinking about evils right there with me all the time. You know, discipline's actually a form of worship. And it says, God, I trust you more than my emotions. Wow, that's a real good example. And you know, this plays out, doesn't it? And uh the the our ability to do our work, to respecting those around us, our commitment to things like church or you know, my job or my school work or you know, my friendships that are quality, personal responsibility. Um, let's look at the role of identity. Okay, and and so how does knowing who you are in Christ help you do what you don't want to do? Let me say that again. How does knowing what you are who you are in Christ help you do what you don't want to do?

Sponsor: Defend Fit Overview

Why We Do What We Shouldn’t

SPEAKER_03 19:39

Well, knowing who you are in Christ helps you identify the areas in your life that the enemy has corrupted or tries to corrupt to convince you that you're someone, that you're someone else other than who God has created you to be. That's how it happens, is and the enemy's an and look, he's an expert at this, okay? He's been doing this for before time even existed. He knows how to manipulate, he knows how to use uh our desires, our own wants, our temptation. And I recently heard a pastor say it like this the devil doesn't make you do anything, he convinces you to do something. And I kind of thought about that for a second, and I was like, what do you mean he doesn't make you do anything? But yeah, he's right. He doesn't have control over our free will, he can't touch our free will. We all make decisions that we choose to make because we made them, we chose to make them. But he does have the ability to influence, to speak, to whisper into our ear, to convince us to do something that we don't want to do. Now, here's the thing he doesn't just say, hey, you should steal that, right? Everyone thinks that that's where the sin came, or that's where the problem came, that he's loved stealing. No, no, no. You gotta look before that. You gotta look at the identity of the person of why they felt the need to do that. And the identity is very deep because it's it's your very core. I mean, I heard this one doctor say, Listen, we know exactly who you are and where you come from just by studying your DNA. If you give us your DNA, we can trace back, we can look at what you're the kind of sicknesses that you're more susceptible to, we can look back at your lineage, we can even tell you what part of the world you're most likely your your bloodline comes from. And I was like, you can tell all that from your blood, but then you see the Bible and it's covered from top to bottom about how the blood does this and and the blood of Jesus does this, and our blood, right? I mean, even in in sacrifice of of of you know, the sacrifices that it offers, it's always offered in blood. Think about that. Think about the character and and and the identity that our own DNA carries, and not only that, but think about this. If the enemy convinces you to that you're someone that you're not, and he alters or corrupts your identity, what he's doing is he's doing it at a DNA level. It's not a superficial thing where it's just your change of character. Or your change of thought, he changes the DNA of who you are. And that's why it's so difficult for people to catch themselves or to stop on their own. It's impossible because the enemies convince them. No, no, no, that's who you really are. And that's a nightmare that a lot of people play in their heads whenever they're by themselves and they're able to review the mistakes or the things that they've done that they know aren't right. And they'll even say to themselves, Man, what kind of person? If they if people only knew who you really were, if they only saw you for who you were. But see, again, that's the enemy again reinforcing uh his message into you saying, See, that's who you are. That's who you really are. But the father says, No, no, no. I don't make anything corrupt, I create something that is perfect, right? That has to do with our identity.

SPEAKER_04 22:49

That's good. That's good. So you could say identity pre precedes behavior.

SPEAKER_03 22:54

Absolutely. Yeah.

SPEAKER_04 22:55

We act according to who we believe we are. So we have to think about that and consider that we are sons and daughters of God and we do live differently. Warriors, spiritual warriors included, train even when we're tired.

SPEAKER_03 23:06

Yes, sir.

SPEAKER_04 23:07

So soldiers train, athletes train, disciples obey. If I see myself as God's worksmanship, then doing hard things become part of honoring Him.

SPEAKER_03 23:15

Yeah.

SPEAKER_04 23:16

Good stuff, Daniel. What parents and mentors can do. So, what would you say to a parent and mentor listening right now?

SPEAKER_03 23:23

Okay. I was hoping to get to this question because I actually have I have a lot to say about this one. So I I've had parents come to me, right? And one of the main questions they asked me is, Pastor, how can I make sure my sin, my son, doesn't sin? And I hear that question and I laugh because I used to think, well, you need to do this, you need to do that. And I would give them this whole structured, you know, answer of how God can do it. But then in reality, that was all wrong because my question to them would be, Well, do you still sin? And of course, we all sin. All of us are sinners, right? No one is perfect. And what happens is what's happening is people are holding their kids to an unrealistic reality, right? I I I get it. I have children of my own, and with all my heart, I would love it for them to live a sinless life because again, we we I I see the sins and the mistakes that I made, and I see the damage that it caused or the regrets that I have, and I and everyone says, I don't want that for my kids. I don't want that for my children, I don't want them to live with that. I don't want them to make the same mistakes I did, right? I hear that a lot. Well, here's the reality your son or your daughter are going to sin. Instead of teaching them not to sin, teach them to seek forgiveness after they sinned. In the sense of this, I can't tell you how many times I knowingly did wrong, or I knowingly saddened the Holy Spirit, or I sinned, and the very first feeling I get is shame, guilt, embarrassment. Everything that tells you, how could God possibly want to hear your voice right now after what you just did, or what you just thought, or what you just said to that person? How could God possibly ever love you after you promised you wouldn't do it again? But the reality is this God's love is based on mercy, it's based on his grace. You didn't earn it, you were never gonna earn it. But God's love says, listen, where you're weak, I am strong. So my first point is this teach your children to seek Jesus for when they sin. Don't teach them not to sin because that's unrealistic. That that's not gonna it's not real. It's an illusion. Not only that, but then people grow up hating religion because they say, Well, because I could never meet that perfect standard, I always felt pushed away from God. I always felt like God was upset or angry at me. When instead you say, No, no, no, teach them forgiveness instead. Teach them to look for forgiveness. Something else that I tell my parents all the time is don't preach to them. That's my job. All right, don't take my job, don't preach to them. They've already listened to countless pastors, they listen to me every Friday night, tell them what to do, what not to do, how to run to Jesus. Instead, show them how to live a life of faith. And that's the biggest issue, man, is that we've got a lot of parents who demand their children to live a Christian life, but they themselves don't live it. So then they're sending a mixed message. They see something corrupt, they see something that they're doing wrong, but then this person that's doing the wrong is telling them, don't do that, don't do this, don't do what I do. Right? There's that saying, uh, do as I say, not what I do. Right?

SPEAKER_02 26:17

Did I get that right? Yeah.

Identity In Christ And Discipline

SPEAKER_03 26:18

Do as I say, not what I do. I actually had a chiropractor tell me that one time because he was telling, like, yeah, man, you should never sit on your wallet in your back pocket because it's better for your posture. And right when it said that, right when he said that, he pulls out his wallet out of his out of his back pocket and he looks at me and he says, Do as I say, not as I do. And I was like, Wow, that yeah, that makes a lot of sense. So what you're saying is model discipline. Absolutely. Be the discipline, be the person. Don't don't preach to them. Show them for I like using this this a lot. A baby, right? Whenever they grab a cell phone, how do they know to put it to their ear? How do they know to push? It's not because you told them, it's not because you spoke to them and said, Look, this is how you do it. It's because they saw you do it.

SPEAKER_04 26:58

They're literally looking at more what they see than what we they hear from other people.

SPEAKER_03 27:02

Absolutely. Absolutely.

SPEAKER_04 27:04

So I would say another thing with that is you know, be consistent, not emotional, because we can be you know emotional as parents when we want to discipline. Oh, yeah, that's all of us. And then stop rescuing kids from being discomfort from discomfort, right? A lot of times we want to take their pain away. I think that we need to have uh a little pain to give us a little correction so that we do go to Lord, please forgive me.

SPEAKER_03 27:26

I will say this. You know, growing up in church, uh, there's one parenting style that I've seen that is the most destructive one, and that is when the parent wants to be the friend of the child, not the parent. By far the most destructive. The parents grow the children grow up hating their parents. I mean, literally, that's how they describe it is I hate my mom, I hate my dad. And it's because they want to be their friend, they want to be gentle. And I'm sorry, man, but when it comes to growing up to raising men, you know, that's that's people need to get that around their heads, is you're not raising a baby, you're raising a young man for for girls. You're not raising a little baby, you're raising a young woman. Both need to have character and integrity in order to have real lasting relationships and and impacts in life.

SPEAKER_04 28:11

Very good, very good. Lots of great uh wisdom. This is such a powerful uh topic that we will continue to expand on this and tie it into the other things about uh Living Inside Out because this is how we operate powerfully, how we continue to evolve and grow. Training and the discipline and spirit, mind, and body, they're all attached. We are three-dimensional creatures, we should train like it. So, Daniel, thank you for being here today. Thank you for being on Living Inside Out Radio, and we want to bring you back. Would you like to come back? I would love to come back, John. Awesome, man. All right, so don't go away. We'll be uh back with more great teaching and some great subjects. So stay with us.

Parenting: Model, Don’t Preach

SPEAKER_00 29:18

That's why at Defend Fit Self-Defense and Fitness, we train you with real techniques for real situations. From Krav Maga to knife defense, from stick fighting to firearms awareness, our system is built on real-world defense, not rules or forms. Our DefendFit classes combine intense functional fitness with practical self-defense so you get stronger and safer, all in one session, whether you want to protect yourself, your loved ones, or your community. We've got you covered. Beginners welcome. All fitness levels invited. This is empowerment you feel on the street and in your life. Visit Israeliselfdefense.net or call 713-252-5836. That's 713-252-5836 now. Defend fit, where your confidence becomes your strongest defense.

Closing Guest Segment And Tease

Sponsor: Real‑World Defense Training

Where To Listen And Subscribe

Eat With Intention: Five Numbers

SPEAKER_04 30:13

Welcome back to Living Inside Out Radio. Thanks for being uh being with us. Thanks for joining us every Saturday at noon. And you can also catch us on Spotify and Apple Podcasts, among others. Just look for Living Inside Out with John Peake, and you'll find it. So I love this next topic. It's simple. Yes, there's discipline involved, but it's minimalistic approach makes it easier and it's results driven. So the topic is eat with intention, the five numbers that change everything. So welcome back to Living Inside Out, where discipline isn't punishment, it's alignment. Today we're talking about food, but not diets, fads, or extremes. We're talking about intentional fuel. If your body is the vehicle God gave you to serve, lead, protect, and love, then what you put into it matters. And the good news, you don't need complexity, you need clarity. I was training a customer one time, big boy, six foot five, three hundred pounds, solid muscle. Those are the dimensions of JJ Watt. It wasn't JJ. The guy was named Art, and he became a good friend and extraordinary uh ability to manage the most important things in life. Not perfect, but around this area of nutrition, he came in one Saturday to train, and I hasn't seen seen him since last week, but I know I only see him once a week. And we train about three hours. And he looked at me and says, Hey man, you're losing weight. I go, Yeah, it's well, it's July, you know, moving into August. And my job has me out and about, you know, doing a lot. So the heat's pretty big. And so, yeah, man, I always lose weight this time of the year. And he looked at me kind of funny, he goes, He goes, No, man, you're you losing you're losing muscle mass. I said, You think? He goes, Yeah, I know. That's my job. This is one of the things I do, is I'm a bodybuilder. And so his arms were literally as big around as my my lower leg here, man, right but right above the knee. I mean, his arms were huge. Everything was huge on his man. This guy was just massive. And so he confronted me. He asked me, he goes, How many calories are you taking in a day? And I said, I said, oh, about 2,500. He says, You're guessing, aren't you? I said, Well, I said, Yeah, I'm guessing a little bit, you know. He goes, Well, are you counting calories? I go, no. He goes, and you're guessing all the way. You know, if you were counting calories, you could tell me exactly how many calories. And if you knew how many calories you're taking in, there's a good chance you would know other things, like how much protein you're taking in. And of course, I didn't have any of those answers for him, you know. So he actually stopped me and keep in mind he's paying me and he started training me right then on nutrition. He goes, get at your phone, let's do something. I mean, if you want to, you don't have to. You want to learn something about nutrition? I said, absolutely. He goes, I'm going to show you how to add some knowledge, some just some fundamental basic knowledge that's going to really transform how you look. I said, Okay, I'm all in. And so I got my phone out, he had me download an app called My Fitness Pal, and there's other great apps like that to count calories. And he started, okay, let's put in your all your parameters. Didn't take too long. And within, you know, I'd say about 15 minutes, we had about three days worth of food logged in. And I was only getting about 2,300 calories a day. And our estimation I was burning close to 3,000 calories a day, maybe more. Uh, and so no wonder I was losing weight. And so I weighed about 178 pounds then, and we took my calories up to 4,000 calories a day total, 251 grams of protein per day. And in six months, I didn't change my workout program at all. I only changed my food, and I did get some more rest. That was uh part of the deal. And I tracked my my protein, carbs, and fat, my water, and my total calories. And so I went from 178 pounds to 195 in six months, and that was lean muscle mass. Well, here's the thing: the big idea, simplicity wins. Most people fail nutritionally, like I was, for one reason. Not enough rules or too many rules, not good planning or no planning at all. So today I'm gonna give you five numbers, not 50. Track these numbers consistently, and everything else starts to fall into place. The five numbers, protein, carbohydrates, fat, total calories, and water intake. That's it. Five numbers. No guesswork. Now, those these numbers are just your intake. So there's are there are other numbers, you know, like sleep, how many hours of sleep are you getting, and other things that are included on the 7M's. But let's start with the king of the macros, protein. Why protein comes first? It builds and preserves muscle, it increases your metabolism, controls your hunger, it stabilizes your blood sugar, it protects lean muscle mass while losing fat or the ability to gain muscle. So when protein is high enough, your body behaves better, your mind behaves better, your attitude improves. Set your protein goal first, hit it daily, protect it fiercely, and when protein is right, cravings calm down. And this will build a lot of momentum and motivation. When you start understanding how important it is to manage your calories, your thinking becomes clearer. Your attitude improves, your motivation increases, you start seeing that hard work pays off. And simplifying it, keep it simple, smart, but not too simple, helps you build the bigger picture in the other categories of our 7Ms. So, next, total calories is a topic right here. Now, calories aren't evil, they're just energy units. The key principle is calories determine your weight change. Protein determines your body composition. If calories are controlled and protein is high enough, the body makes a trade. Body fat goes down, muscle stays, or even increases. That's transformation, not just weight loss or weight gain. If you're trying to build mass, don't worry about the fat so much. Put on that muscle, eat those calories, train that body, get enough rest, keep your thinking clear. At the end of your muscle mass gain, then you can start cutting back on your total calories or maybe just one of your macros, like your fat. The thing about protein, carbs, and fat is they have caloric value. Protein and carbs, four grams per calorie. Fat, nine grams, nine calories per gram. So four calories per gram for carbs, protein and carbs, nine calories per gram for fat. So you could see if I wanted to reduce my overall calories, I wouldn't want to start with protein. It doesn't have the value that fat has. Reduce my fat, I can bring those calories down. Double. Double the calories of protein and carbs. So carbs and fats, let them self-regulate. And here's what I mean by that. Most people overthink it. But once protein is locked in and your total calories are set, the carbs and fats mostly take care of themselves. Here's why this works. Protein crowds out, energy stabilizes, food choices improve naturally, no carb, fat demonization. Some days you'll eat more carbs, some days you'll eat more fat. Your body adapts, but consistency beats perfection every single time. Water's a big, big one. So I had a guy come in and train some months ago, and he came in, didn't warm up very much. He's probably in his mid-40s. He started working out on the heavy bag, pushed off, threw a right cross, popped a calf. Literally tore a calf muscle. So here I am helping him, you know. I'm just dealing with the, you know, the first responder, finding out what's going on, where it hurts, what's what's happening, get him to a chair, set him down, you know, he's screaming, man. And so I ended up having to uh help him out to the vehicle and get him to the hospital. That's how bad it was. And, you know, through that conversation, this transition between here in the hospital, I found out he admitted that he had drank very little water that day. So he was dehydrated and it cost him an injury and about four months of worth of training before he felt like he could get back on the training mission. And then there's all kinds of fear that can be, you know, in there too. You know, the fear of restarting, just the difficulty of restarting, get it back in your schedule, change, you know, your important aspects of your life have to be reprioritized because you will replace that training time with something else. And personally, if I'm not doing things that are good for me, I have a tendency to do things that aren't good for me. It's kind of like for everybody, really, you know, um idle hands are the devil's tools, so to speak. Um, but here's the thing water is the forgotten performance tool. That's your number five number. And this one changes everything. Why water matters? Well, it improves muscle performance, it boosts fat metabolism, it sharpens focus, it reduces fatigue, it stabilizes your mood. Though most people aren't hungry, they're dehydrated. Track your water like it matters because it does. So the transformation happens over time. When you consistently track these five numbers, here's what happens. Number one, your muscle to fat ratio improves. Lean mass is preserved, body fat steadily reduced, it's your body is stronger, denser, and your physique will actually change shapes. The scale may not move if you're losing body fat, increase in muscle. In fact, it could go up. But you can tell by the way you look in the mirror and by how you feel. Number two, your energy levels increase. Fewer crashes, so your biorhythms are not up and down, your workouts are better, and your days are more productive. You'll sleep better. Number three, because of these biorhythms being stabilized, you'll sleep better, you'll have more consistent hunger cues, predictable energy cycles. Number four, your mood swings decrease. With the stable blood sugar, you're going to be less irritable and you're going to have improved emotional regulation. So you don't just look better, you think more clearly. This is important stuff, man. This can really affect every relationship you have, your job performance, you know, the motivation you have to put in all seven M's a little bit every day, because you'll be thinking clear and you'll be able to arrange your life with the right priorities, priorities. So this isn't about obsession, it's about intention. Five numbers tracked daily, executed consistently. When your input is disciplined, your output becomes powerful. So fuel your body on purpose. This is the Living Inside Out Way. So I appreciate you being here today with us and listening to the program. We're going to have another great program with you next week. So join us, share, like, tell others about the program. If you um if you're running a business or know somebody that is, share this with them. We're looking for sponsors uh for our program as well. This helps us to keep us on the air. So I love bringing you this information. And if you really want to take it to the next level, come join us at DefendFit. Look us up on Israeliselfdefense.net. We're in Webster, just around the corner from Johnson Space Center on El Camino Real by the hospital at the corner of El Camino and Medical Center Boulevard. Thank you and have a great week.

SPEAKER_00 40:58

Tune in next week for another edition of the Living Inside Out Radio Show.

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Living Inside Out Is the Spoken. It's about training leaders on the inside out of the lift, spiritually, financially, permanent equity and correct doesn't need another thread.