How To Reinvent Yourself with Kuti Mack

00:00 In this episode of the Team Super Dad podcast, we talk reinventing yourself, feeling great every day and creating strong bonds with your children with former music exec, now fitness and nutrition expert, Kuti Mack. Role theme. Welcome to Team Super Dad. Real dads creating their best lives ever. More time, more money, more fun. You are not alone. You're on Team Super Dad. Welcome to the Team Super Dad podcast. It is great to have you here. I'm Johnny, the founder and creator of the Team Superdad community and the Hero Academy program.

00:42 Welcome. How did you find us? Have you been before? Have you subscribed more to the point? It would be great to make sure that you don't miss out on an episode by subscribing on whatever podcast service that you use. If you're an Apple user, well, of course, come on over and give us a lovely review. That would be fab. Just hit the subscribe button and we'll make sure you get all this good stuff every time. Of course, each week we do the wrap-up, which is our more funny piss take two dads fixing life so you don't have to. And you can be sure to get that actually more often in these value add conversations, which is what this is.

01:26 Oh, by the way, if you want to be part of the Team Superdad community, our irresistible free community for modern dads, then just go to teamsuperdad.com forward slash group, teamsuperdad.com forward slash group. And we would love to have you there as well. It will make sure that you get all the early birds and don't miss out on any offers from our guests and partners as well. Today's episode, as I said in the pre-roll, is with an awesome guy called Kuti Mack. Kuti is from Nigeria. Well, his parents are from Nigeria. He was born in Scotland, lived in London, then moved to the States where he's lived in Washington, Atlanta, LA.

02:10 And I think he's discovered the secret to eternal life because he reveals that he's nearly 50 and he certainly looks a lot younger than that, which he puts down to juicing. As you know, if you're a regular listener, I love my juicing myself. But Kuti sets me straight on putting fruit in my juicing. So, oh, things you learn, eh? Things you learn. But at least I can eat an apple still. Reinventing yourself is so important, not because what you're doing right now is wrong or bad or crap, but we only get one life.

02:47 And if you're at a crossroads, if you've been putting up with something that ultimately isn't fulfilling you, isn't giving you the results or the experience that you want, then by all means, work on it. Try and transform it. But once that thought really digs in, you know, it starts to niggle away at you, like the idea of, am I doing the right thing? Am I doing the right thing? Don't ignore that. You know, Kuti mentions a couple of times about finding your purpose. Well, you find your purpose in looking at your passions, at your commitments, your values.

03:23 And if your work isn't really aligned with those things, if your relationship isn't aligned with those things, then it will cause friction in your life, in your mental health. It will drain you of your energy and positive thoughts, let alone feelings towards others. So reinventing yourself is vital. And whether that is a career, which is the obvious one we jump to, or as Kuti mentions, it could be your fitness. As I've just said, it could be a relationship. It is always important to recognize where you're at, where you're heading, and what kind of life it is that you want to have because we only get one time round.

04:05 And as dads, our kids need, we need the legacy we need to live, leave is for our kids seeing us enjoy our life, having the best possible time ever, and helping them realize that that is what is available for themselves also. So without further ado, enjoy this and I'll see you on the other side. Hey, Kuti, good to have you here on the Team Super Dad podcast. Man, it's my pleasure, Johnny. I mean, anything that's as super as this, you know, I'm into, and also I saw like men being their best. You see, there's a BYBD across my chest. Be your best daily is my theme.

04:46 Be your best daily is my mantra. So I feel right at home already. I know, it's so funny when people reach out and say, Can Kuti come on the podcast? Here's the stuff that he does. And I'm like, so I get a... a few, right? And sometimes I listen to things they've been on before and I'm like, that person doesn't sound much fun, right? So there's one thing, right? So, but then I saw you have your six-week Super U program. And, you know, you mentioned about being your best and reinventing yourself. These are themes that are so in touch, so connected, aligned with Team Superdad. For anybody tuning in for the first time, welcome.

05:28 We are an irresistible community of modern men creating the life that we desire, not living the life we feel stuck in. And I know from conversations Kuti and I have had that his story fits into that perfectly. So just for some context, so we can feel all cuddling together, Kuti. Where are you from? Where do you live right now? So where I'm from is always a loaded question. My parents are Nigeria. My mother spent time in the UK and she did nursing school in Scotland. So I was born in Glasgow, Scotland, moved to London from London, came to the States, came to the States early enough to lose my accent and have been in the States ever since.

06:14 Pretty much have been on the East Coast, the Washington, D.C. area, mostly. I bounced around in between there, but always kind of find myself back in DC. Yeah. And you have a daughter, correct? I do, Emmanuel. She's amazing, seven going on, 27. She's gorgeous. She's the best of both of her parents. And yeah, she's the light of my life. Yeah, I love that age. There's just so much innocent kind of fun around six, seven, eight. They can fully talk. They're old enough to know what they want. You can enjoy a bit of a routine, favorite programs, swimming.

06:55 And there's humor and there's so much humor in the relationship. Yes, it's amazing to watch the personality develop. Although when I backtrack, it's always been there. Even the three months old, there's a twinkle in her eye that's always remained. It just has a light on her that people that don't even know us see when they just observe her. And now, like you said, the fact that she has opinions, the fact that she can express those opinions, and especially she's at an age where she still trusts enough of what's going on around her to just be frank. Yeah. And so when love's expressed that frankly, it's disarming.

07:35 Yeah, yeah. Did you find out that the sex before she was born? No, and I'll tell you why. As an adult, and think about this when I say it, as an adult, there are a few surprises that we get that are good. Like if somebody said, hey, Johnny, man, did you hear about James? Usually the next sentence isn't, he just won the lotto and he's a billionaire. It's like, man, he died of COVID. There's always that. And so when it came down to the gender reveal, I was like, as long as this child is healthy, I would prefer to just not know until that moment because,

08:18 you know, that's one surprise you can control. Yeah. So, you know, as long as you knew the baby was healthy, and matter of fact, everybody swore to us that we were going to have a boy. And when she was born, she was such a huge baby with a ton of hair that just, you know, kind of with the idea that everybody was implanting in our heads that it was going to be a boy, it's going to be, I mean, people were like categorically not even trying to hear that it was going to be anything but a boy. And so when she came out and she was just diesel and she came out and I was like, oh, yes, I looked, I was like, wait, it's a girl. So I was genuinely, like genuinely stunned. But then as soon as I said the word, it's a girl, it was like my life.

09:01 I remember it now. It's like everything just froze and my entire intention and life focus just right there. Boom. I got goosebumps. I remember the moment I realized, oh my gosh, one day I'm going to walk her down the aisle. It brought me to tears as I was driving my car. Yeah, man. There are always a bunch of memories that I just think I consciously think of now that I just want to make sure, like I realize how deep the responsibility is as a father to be present, be a factor in her life, to be her foundational relationship with people, let alone, you know, whoever she's romantically involved with down the line.

09:47 Because what I know is even the best of us at some point, especially if you're a strong-minded individual. individual, at some point, you're every day as a young person. I remember doing this at least, you step an inch or further away from your parents. You know, even if you love them, even if you care, you just want to be your own person. But if you've done your job properly as a parent, there'll come a point where it boomerangs and you start inching back to your parents. And if you're fortunate enough to have that relationship, and that's the kind of relationship that I definitely want to have with my daughter. So I literally curate her life on purpose, giving her space to be herself, but

10:31 always just reminding her that I love her and that she can trust me. I love that, Kuti, and I echo it as such an important thing. And I'll say this point before we move on: is I, when I'm working with dads and they teenage, their kids becoming teenagers, and they suddenly start to talk about, oh, I don't feel like I've got a relationship with them, they don't talk to me. And I was like, well, have you always spoken to them? And like, what do you mean? Right. So the importance of creating that relationship when they're young, saying I love you regularly, hugging, you know, physical contact in that regard, being interested in stuff they do, knowing their dolly's names, knowing their favorite soccer team, football team, what kind of, you know, being able to sing along to

11:16 the songs that they're listening to. Like, it's tiny, but it's also huge because it's creating that connection whereby they feel that their daddy knows them, is interested in them. And of course, that taps into creating quality time on a regular basis. It's in the Hero Academy around relationships both with a partner and with our children is dedicate that quality time. You know, two hours a week and then a day every like eight weeks. And, you know, it kind of crank it up. So at least once a year, you're spending a whole weekend with that person one-on-one, whether it's dedicating time for your partner or dedicating time for your children.

12:00 So, so vital. Yeah, I agree. And, you know, it's about creating and maintaining the habit of moments, moments that you can look back and touch on. And so when things get a little shaky, you can remember that you're the two that did fill in the blank while you're creating new ones. The time definitely matters. It's one of those things that you'll blink and you'll look up and you'll wonder where the time went. And for kids, you know, a day in a seven-year-old's life is way longer than a day in our life. Yeah. Just by sheer math, you know, just by ratio. So

12:45 those times do matter and they are significant. And if you just think about it, one thing that I've been blessed and maybe even cursed with is I have a very succinct memory of my youth. Like I can go through, I mean, I'm talking like from very young, like pre-toddler, I can remember specific things. And so I always do my best to be my best at remembering what it was like to be a kid so that I don't put my adult biases and tendencies and things I take for granted as an adult on my kid.

13:23 I try to remember, okay, when I was seven, how much did whatever my dad was listening to, no matter how cool it may have been ultimately, how much did it really matter to me then? How much, how cool was it really to me as a seven-year-old? You know, how much more important was watching a cartoon than doing my homework? Like I try to remember those things and then still curate her in the right direction, but understand that she's a kid. Yeah, yeah. The little things matter. Yeah. Well, that sort of segues really neatly into being present to who we are and what we're doing and

14:00 the reward, like the personal reward that that gives us. One of the themes that's very central to all your work is about reinventing yourself. Correct. Correct. I know you all the time. You know, people don't see it as such, but when it dawned on me that every single person that comes to me as a client is actually seeking a reinvention. They might be someone who I used to be so fit and so strong. I morphed into this person that I don't recognize in the mirror and I need to reinvent who I am right now, whether it's to reinvent myself back into someone who's in shape or reinvent my energy or reinvent my body mass, whatever it is, or my mindset.

14:42 Like I just, I'm not motivated. I need to become a motivated person. There's a transition and in that transition is reinvention. And the way that people hit, I definitely want to come back to that, but the way that people normally hear reinvention is just career, isn't it? It's like, oh, I'm not doing what I want to do. So I'm going to do something else. You made a significant career change. I can see behind you for anyone watching on the lives. We got some of Kuti's music career memorabilia. You were pretty successful in the music industry, moving around the States for your work and not feeling that you were really doing what you were called to do.

15:24 Yeah, the industry changed. I'm old enough. I'll be 50 in May. Yes. And so the music industry, I've seen it go through some stuff. And it was the 90s where I really, you know, got in and locked into the music business and had been rolling ever since. And I still have some connections to it as we speak. But the industry went through an industrial revolution with the digital age. So when MP3s and Napster and streaming and all that stuff started, the music industry was not prepared for it.

16:01 And so in that, a lot of stuff changed in terms of just who had the power. Like when I got into business, on we as the record companies, I was a suit. So we, we as the record companies had the power. We could dictate when and where you heard the music, what and who you heard, et cetera, et cetera, when you got it, distribution, all of that. Now, a record can be made in someone's basement, thrown on SoundCloud and go viral. Yeah. And the late and the industries have to chase that. And they sort of corralled it a little bit, but there was a nasty transition in there. And so all of that contributed to the gig becoming

16:43 not what it was. And in some instances, one thing it did was it devalued the game. So now the premium for music, you know, like now you can pay $12.99 and just stream stuff at, you know, ad nauseum. Whereas back in the day, you had to buy every single purchase, every single single album. So the money changed, the work did not. And in that, I found myself transitioning within the industry, even reinventing myself a number of times. I was an on-air personality on satellite radio. I did a little bit of TV. I did management, which is probably the last thing that I embarked upon as far as like music industry vocations.

17:27 But for the most part, I was an artist for a while. I wrote, recorded, produced my own and records for others and performed as well. So, you know, so we did all of that stuff. And, but ultimately, when I got in, it was at its zenith in terms of being lucrative, fun, wide open. And then, you know, you could still make money in the business just like anything else, but it's just not the way we used to. But there came a point where you started to question: is this career serving me anymore? What would I really be doing if I was doing what I wanted to do? Which

18:08 your fitness and your nutrition work and to what is now also your motivational speaking and inspirations. Yes, when you find out what your purpose is, then you find out what aligns with your purpose. And for me, I found that my purpose was helping. Now, when I was in the industry, when I was in the music industry before, I did feel like I was helping people because everywhere I showed up, people would be happy to see the artists that I had with me or to hear the new music that I was presenting or getting on the radio or getting videos played. Or even when I was performing, you know, people would come to the show and be entertained. And when that didn't seem to be as much of the case,

18:49 and I wasn't, so I'm not even, I don't feel like I'm purveying music that's just a titan as well. Can we not drop some names? Like, who are you hanging out with? Oh, man, geez. So, the quick, in the very beginning, one of the one of the peak things that kick-started my career was I was part of Bad Boy Records, which was Sean Puff Daddy Combs, P. Digging. And so, that was Notorious Big. That was Faith. That was Craig Mac. That was this group called Total 112. And I did, I kind of found myself being with them, leaving for a couple of years, coming back. And when I came back, it was Carl Thomas, still a great friend.

19:33 Gosh, Shine. I've worked with a lot of people. I've worked with legends like Barry White and Sting. I've worked with, I consulted Prince, you know, and he's had. one of the favorite artists of all time. And to actually have the opportunity to not only meet him on a couple different occasions, but at one point, actually sit and give him career trajectory advice was an out-of-body experience. You know, I worked with Whitney Houston. God bless the dead. I've worked with Big Pun to be the greatest Latin rapper ever. I've worked with Q Tiff, Outcast. I worked with Outcast, great guys. You know, one of the greatest rap groups ever in history.

20:11 And that's the one thing. I worked with Mink Condition, another great band. You know, one of the things that I really loved about my career and still love, not even love past 10, is that I grew up being fans of certain people. And then I got into business at an early enough age that I actually got a chance to work with some of the people that I was a fan of-Wu-Tang Clan, Mob Deep. They're all just kind of coming to mind now. And Amy Winehouse. And so be a fan of somebody and then work with them and work with them at their career zenith. Be a part of the movement, the program, the plan that actually set them on the highest of stages that they had ever been on.

20:56 And so to be able to do that, look behind me. Who do I got? I got Usher. I got Pitbull, Little John, Pete Rock, Sting, Santana, Tony Braxton, Angie Stone. Oh, Angie Stone. Everyone loves TLC. You know, so here's the thing: yeah, this is where we're going to get some add some value to people: is you've got this career that has given you so much and has been fun, rewarding, joyous experience meeting amazing people. People take too long, though, to realize that they've got to transition, that they've got to reinvent themselves.

21:36 So if someone's struggling with, I used to like this, but I think I'll now, I can see a place for me where I'm going to retrain as a fitness coach, retrain as a nutritional expert and guide. You had to break out of the old, leave the old behind and become the new. Many, doesn't matter if it's men or women we're talking about, dads, many men will feel like that's what they need to do, but they're too scared to make the jump. Like, what can you say to those people about making the jump? What I can say is, I absolutely understand where you're at.

22:17 While I've been fortunate enough to transition and reinvent a number of times all through life, I would be lying if I said that I reinvented with intention and boldness every single time. A lot of times, situations just dictated it, and I had no choice but to figure it out. And there were times where I did take, depending on who you asked, longer to make those decisions than I should have. Yeah. So, if it, but what I'll tell you from experience is this: when you understand your purpose, when you understand who you are, right?

22:57 If you pursue something that rhymes with that, even if it doesn't totally work out, the step forward in that direction will always benefit you. And the very least, what you'll find if you step forward and trip up is that, okay, that's not for me. And you'll know, no matter what anybody around you pushes you to do or not do, you'll know that I ain't going back to that. No way, no how, because it's not for me. I know it's not for me because I've tasted it for myself. But understand, understand that fear is something that I just now, I'm talking like just, this is 2021, I just

23:41 have under have come to grips with why we have this, why we have that emotion. And it's a self-protective mechanism, but I want to remind you that anything that you're afraid of, unless it actually ends you. So whatever it is that you're that you're trying to keep alive, unless it ends what you're trying to keep alive, it's not nearly as bad as you anticipate it to be. Think about like when you were in school and you're given an assignment and it seems like this huge assignment. So you just keep pushing it off, pushing it off, pushing it off. And finally, it's due tomorrow. You have no choice but to start on it.

24:23 You spend all night working on it. You spend all night working on it and you get it done and you get a decent grade on it. You know, you get a decent mark on it. And what I started to realize when I was in college, I was like, you know what? If I just had stepped into it with that intention. intention six weeks ago, yeah, I could have either done it six weeks ago in one night, or I could have parceled it into small little manageable bite-sized portions of work and just kind of chipped away at it and been done with it with zero stress. Yeah, and that's the fact is zero stress over those six weeks. You'd have been carrying confidence, momentum, positive energy, as opposed to the anxiety of it's got to be done, it's got to be done.

25:07 I've got less time, I've got less time. I'm thinking about it now as a personal trainer and nutritionist to keep my certifications up, I have to do these uh biannual recertifications, and I can either do this one huge test or like a zillion of these small quizzes, right? So, I usually what I what I done was what I just said you shouldn't do. You take a weekend and just hunker down and just for hours on end, just do these bloody tests, right? Now, what I'm what I'm doing this time is I just said a thing, I said, you know, if I just do two of these a day in about it'll take maybe 40 minutes stress-free while I'm watching TV and I can knock these things out because I know the material, so I just knock these things out.

25:47 And when it comes time for the due date, I'll just effortlessly have done it as opposed to just that marathon session where I don't want anybody disturbing me. If I can't get tired, because if I get tired, then I'm going to fall asleep, and then the due date is going to arrive before I can turn in my materials. No, I'm just doing two today and I'll just leave it alone. I'll do two tomorrow, I leave it alone. And I've almost completed my certification actually two weeks early because I just no stress. I just said, you know what, I'll just do these while hanging. Everybody's got 40 minutes, just block off 40 minutes and I just do it. So, walking into the same scenario that used to give me consternation, that used to give me stress, that used to give me just fear and palpitation. It's like, oh, I can do that. It's not going to kill me. I've done this before. There are so many things.

26:31 And if you, and if you're embarking upon a situation that feels that is just that insurmountable, or you're in the middle of it right now, what I want you to remember is I want you to stop for a second. Whoever's watching this, stop. And I want you to think about the absolute worst thing that has ever happened to you in your life. I'll wait. Stop for a second. Just think about it. Even you, Johnny. Worst things ever happened to you. Think about it for a second, all right? Got it in your head? Yep. Okay. Now, the fact that you can think about it means that you already passed it. You can means that you can look back on it and remember how it felt when you were in it. Remember how just devastating it was. Remember how much it just absolutely bloody sucked, right? But you're here now.

27:16 I'm on your show now. Yeah. Yeah. Okay. So it's the same you. It's the same you. So you, you're a survivor. You, this is proven. It's proven already in your life. It's already proven. So when you're, when you, when you step up to a situation and there's fear, I understand it. Trust me. I absolutely understand it. And now for me, what I'm doing is I'm looking at the future, like, okay, for the first time, like, I don't know what tomorrow holds between COVID and all these other things going on.

27:56 I don't know what tomorrow holds. But what I do know is that I hold today. And all I got to do is be my best today. Yeah. Yeah. And you can do that too. It's such a simple mantra or foundation for people to put into their thought process. Left to our own devices, I know we'll come up with negative thoughts, concerns, fears, doubts, stress, too busy.

28:36 Like it's, it's, it's like the worst self-flagellation or, you know, you know, kicking ourselves in the butt constantly. Um, our brain, what it is to be human, will do that to us. But to have those kind of mantras, have those routines, have those strategies to manage our time and our, and, and, and our habits better, we can be our best and remove so many of those stresses that people worry about. Um, uh, but it is a little bit of action and and motivation. And I mean, talking about if we, you know, if we

29:17 switch this into the fitness side of things, people, people's personal success, their health and well-being, the results they want in life. I see it and I bring it into the Hero Academy, and we've got our daily sweat inside. of Team Superdad, like to encourage people, whatever you're doing, wherever you're at, eat better, sleep well, do some exercise, because whatever's going on, you're going to feel better from doing those things. And not only so many people struggle to do them, yeah. So,

29:54 where when you can say to someone, oh, the benefits of this are that you're going to have more energy, you're going to think more clearly, you're going to be less snappy with people, you're going to be more creative, you're going to get more done, you're going to be more productive. The benefits just keep coming, keep coming, keep coming. But yet, people still will opt for the unhealthy lifestyle and sticking with the job they don't love. Um, how, as people are listening to this, they'll be resonating with some of that. How can people start to move towards achieving these things, having a healthier lifestyle, thinking more positively, and starting to create the life that they desire?

30:34 What do you do with your clients to take them on that journey? So, uh, what I do with my clients, I arm them with three things: I arm them with superfoods, super, super fats, and super moves. Super foods are the foods that, while there's a whole bunch of healthy foods, there are some foods within even the healthy food spectrum that are healthier than others. There's some foods that get you where you want to go on your program, and there's some foods that will take you off your program. I don't like saying good and bad foods, I love food too much. So, there are foods that so super foods are the ones that take you on program as efficiently as possible.

31:13 The super facts are the information that I give that back up why I tell you whatever I'm telling you to do, whether it's exercise or nutrition. And the super moves are the exercises that allow you to get this thing done again, the most efficiency, efficiently. There's a ton of exercises out there, but I like to find the exercises that history has shown me and people in general can get you there as quickly as possible. Because, like you mentioned, there's so many things bombarding us that time tends to be one of those resources. It's actually the only resource that's just absolutely finite. Like, you know, like you lose a minute, you lost a minute no matter what happens.

31:52 You lose a dollar, you can make two. So, what I give my clients, you know, what I always say is start with the food first. Okay, so give us some of these superfoods. What's super? So, one of my favorite superfoods is actually a method of consuming the food, which is juicing. I like juicing. Love juice. So, not making a smoothie, putting them in a blender, but a juicer. We put them in the machine, pulp comes out one end, liquid comes out the other. Now, if you juice spinach and cucumber, that's the simplest one. There's a zillion vegetables you can juice, but just juice spinach and cucumber. And if you don't mind the taste of ginger, a little fresh ginger, but you don't need to have the ginger.

32:32 Spinach and cucumber is my BYBD basic recipe. If you do that within 90 minutes of waking up, eight to 10 ounces, or eight to 12 ounces rather, within 90 minutes of waking up without having consumed anything else other than maybe water, and do it one more time throughout the course of the day, and do that twice a day without fail. What you will find within 10 to 11 days is that if you don't notice a change in you, somebody around you will. Okay. And why that is, is because most of the time, even when we think we're doing the right thing, even when we think we're eating healthy, the first thing that you ingest in the day aside from water is your first, is the way you break your fast.

33:10 Hence, it's called breakfast, right? Because you were asleep for some hours, you haven't eaten or drinking or eaten or drank a thing. So, that is, that is a fast, whether you know it or not. So, people talk about intermittent fasting. Anyone who goes to sleep intermittently fasts. Okay. So, so you break your fast in the morning. What you break your fast with, aside from water, is going to define how your body chooses to chase energy for the rest of the day. So, if you give yourself sugar, i.e., carbs, i.e., a muffin, bagel, bread, any of that kind of stuff, pancakes, oatmeal, even. If you give yourself carbs in the morning, caffeine in the morning, refined sugar, processed sugar in the morning, that's why you find yourself chasing that caffeine buzz around 2 p.m.

33:55 That's why you find yourself crashing. That's why you find yourself snacking on carbs at night because you're chasing what you gave yourself as cheap energy. And your body's a very efficient machine. If you give it what it needs, it'll function properly. If you give it, if you don't give it what it needs, it's going to look for whatever the next best thing is to convert to energy. And that typically is sugar. Now, if you on a cellular level have fortified yourself nutritionally, you fortified yourself against stress, you fortified yourself against fatigue, you fortified yourself against against being. being foggy-minded. Your body is tuned and ready to go. It's the difference between putting 93 octane petrol in your car versus putting 87 or even alcohol in your gas tank.

34:41 You put alcohol in the gas tank and the car will run, but it's going to kaput very shortly. And most of us are putting alcohol in our gas tank, not pure petroleum. I love juicing. I've been on the whole juicing journey of had a nutrient bulletin and so it was all quite thick. And I was like, okay, nice, but I feel quite bloated. Then I had a centrifugal juicer, right? Where it just kind of zizzes everything. Now I've got the masticating or the I'm glad you made that point. A masticating juicer is the one that you want. Number one, the juices are healthier. They last longer. And another key that people have to remember is don't juice your fruit.

35:24 Don't juice your fruit. Eat your fruit. Juice your vegetables. So I can't even put one apple in. No. Oh, nasty. Because here's the deal: the body processes sugar as sugar, whether it's table sugar, a candy bar, or sugar from fruit. Now, the thing that makes juicing so effective is that it gets nutrition to your bloodstream 10 to 15 minutes flat, faster than anything else because your body doesn't have to metabolize the fiber. Now, if we're addicted to sugar, like I just talked about before, the alcohol in your gas tank, and you put an apple in, you know what you're mainlining to your bloodstream along with the nutrition that that apple has?

36:02 The sugar from it. Exactly. It's a good sugar, but it's still be on a juicing kick and they'll have that fruit in there and they'll find it. They'll do better for a while because it's already healthier than what they've been doing. But then at some point, they hit the wall and they have the cravings and they crack and they start doing all these things. They can't figure out why because I'm juicing. You're juicing fruit. That's why. Okay. Okay. So I'm going to juice with zero fruit. I've always have a way higher percentage of veg than fruit. Eat your fruit. Eat the apple. Drink the drink the veg. Okay, good. So let's talk about the workout. We'll come, we'll put the facts back in the middle, right, in a minute. But Super Dad workout, I've, because I do park run in the UK, which is a free 5K run.

36:45 Anyone can do it. There's a guy that wins and a guy that loses, and no one cares really what the time was for either of them and everybody else in the middle. And so for the Team Super Dad workout, the Super Dad workout, I was like, it's got to be something that anyone can do anywhere. It's got to be something that can evolve where you don't feel bad on day one that you can only do five press-ups. And you do feel awesome on day 62 when you're chasing down your 50th press up. So it's three reps: press-ups, sit-ups, and super burpees with the press up and then the jump, jump on.

37:23 I know from some of the PTs that are involved with Team Super Dad, I have to be careful with the sit-ups, give people appropriate exercises for back pain or anything like that. So it could be a plank or it could be a crunch or whatever. But then we do three of those: rest for a minute, then three more, rest, and then three more. So the whole thing is done within 12 minutes. You don't need any equipment. You can do it wherever. And you end up, I am blowing. Despite the fact I am fit as hell, those super burpees kill me. Yes. Now I can do 14 in a minute. I still can't get 15 in a minute. But the number of press-ups that I'm doing has grown massively from February to here, where now my record for all in one go, no knees, is 56.

38:10 Nice. I'm close to 60. You'll get it. It's quite exciting. But that as a set of exercises for someone, I can do that anywhere, anytime. You know, is that enough of it? What can you say about getting a minimal amount of exercise in each day to transform your level of fitness? Not become super fit or win a race, but to be an age-appropriate level of fitness as a dad so that you can enjoy life, enjoy work, enjoy time with your kids. You're hitting the nail right on the head. We're Sympatico in this. And this is why I so, this is why I'm so happy I'm on this platform. So what I'll remind you, I think I said it earlier today.

38:54 Any step towards improvement is an improvement. Yeah. Okay. As we get, as we're fortunate enough to get older in life, what you'll realize when you look around is just the fact that you're trying is already going to put you in a separate category. It's like you talked about that part, that free part, that 5K part. Just the fact that you're out there, what you'll find is that whoever came in last. last is out there, but they're last of the group that came out there. And there's a whole universe of people who are not even doing that. Kuti, I love that. I say the fat kid that came last just beat every other kid that didn't run that didn't run.

39:37 So, if so, if you're doing this stuff, that's amazing. Now, I'll say this officially because my super moves, I have the same kind of thing. If you go to my Instagram, it's at Kutsi Mac. And I have, if you go hashtag Friday Finishers, you'll see these workouts that I put on there, and they're complete, either total body workouts or body-specific, body-part-specific workouts that only take anywhere from six minutes on down. And so, if you do the method that I like to use the most is the Tabata method. I didn't invent this method, but I love to utilize it where you do an exercise, whatever it is, as intensely but safely, as intensely as you can, for 20 seconds.

40:17 Just give it all you got, and then rest absolutely for 10 seconds and do that eight times. You pick whatever it is, you make it your super burbies, you make it your push-ups, you make it your squats, make it whatever it is, just as absolutely all out as you can go for 20 seconds because everybody has 20 seconds of energy in them, no matter how tired you are. And then, 10 seconds of rest is just enough for you to collect your breath two or three times and your system to calm down and then do it again. At the end of those four minutes, actually, I'd say somewhere around set five, you'll be like, Man, how long is 20 seconds and how short is 10? And when is this going to be over?

40:58 But when it's all said and done, you will feel and actually not only feel but be completely worked out, completely worked out at whatever move you were doing, and you have only spent four minutes exercising. If you did that once a day, you're good. It's scientifically proven, it's scientifically proven that your cardio and your strength will improve as if you had run a 30-minute 5K, as if you had been in the gym for 40 minutes. If you just do that 20 and 10, eight times, one time a day. Now, you can do more than that, but you can at least do that and know that you're making a positive change. Yeah, and I just talk about the daily sweat because in my dark times, as I was rebuilding myself, I literally felt the

41:45 anxiety, the stress, the upset, the heartbreak. I literally felt it sweating out of me. Like, if they could have made it a, you know, like if they could have shined a light on it and seen it, it would have been like I'd have been sweating pain. Like, you know, it would have been a yucky color. It would have been like, but it was coming out of me because it needed to come out of me. Yeah, stress is real. Stress is real. And, and I've, you know, I went through something with my father. He had gone to really poor health a few years ago, and I spent the whole year basically saving his life. And it was some of the most, it was one of the most harrowing experiences that I've been through as an adult.

42:28 And in that moment, I palpably could feel the stress and the adrenaline in the cortisol. I could feel it coursing through my veins. And it was a sensation that I don't like to be, I don't like to be acquainted with. But since then, I've had it come up when some other extreme situations have hit my life where I can realize right now, like, oh my goodness, like, I'm really, even if I'm looking as cool as a fan on the outside, I'm in touch with my body enough now to even know when it is chemically reacting to stress. And so, being able to control that or being able to mitigate it or being able, like you're saying, to release it via something like exercise is a blessing and it's a gift and it's necessary because stress is one of the one of the three things that will make sure that you get sick: stress, lack of rest, lack of nutrition.

43:20 Anytime you even just catch a simple cold, if you analyze those three facets of your life, what you will see is that one of those things, if not two, if not all three, are out of line. Yeah. And this is the kind of facts you're talking about as a third fact. Precisely. Yep, you nailed it. I like you, man. We're on the same path. And I want all dads to realize, all men to realize that the life that we desire, that we feel like has been taken away from us, is feel like we're bogged down by the stresses of life. Actually, when you start to pull it towards you, like moving a train, it's like it's hard to get it out the station, but then it's going to pick up.

44:03 I think it's going to be. And that's the thing. Like, you know, even as I pull through stressful, stressful situations as I speak, what I realize is I am fortunate that I realize that no matter how nasty it feels, no matter how dark it looks. no matter how much I have no clue what the next moment holds for me, that it is indeed as long as I'm, as long as I wake up with the opportunity to be my best today, that it indeed will be something that at some point will pass. It's like when you're running that 5K, you know, for me, early on in my 5K career, mile two, 2.2 miles, at the 2.2 mile mark, something would always just kind of hit me where it'd be like, man, I can't do this.

44:47 I'm going to stop. This is it. I can't make it to two and a half miles. And once I figured out how to press through that, the beauty of it was I'd see the finish line and I'd have this kick. And when I got there, I'd be mad that I had so much kick because it means that I wasted some energy earlier, but I digress. But when I crossed the finish line, no matter how tired or whatever I felt, it was like, oh, okay. So then when I didn't die, that's what informs every time I hit that mode. Even if I'm, everything's cruising, something hits me and says, oh man, you're tired. It's like, bro, you've done this before. You will survive. Whatever you're feeling right now, it feels very real to you, but

45:28 ignore that alarm because you know that the finish line is only, even if you walk from this point, the finish line is only 10 minutes up the road. So you can make 10, you've got 10 minutes in you. Give it, give it your all. Keep it up. One of my coaches who I love dearly, die. You can die at the finish line, is what he would say. The thing is, and you typically won't. Now, I will say, I've actually, you know, unfortunately, I had a dear friend pass away running a 5K, died at the finish line. Okay, well, I didn't mean it literally. But my point is, so it's not that it can't happen, but my point is, generally speaking, generally speaking, and I'll say, even to that, God bless him.

46:12 But if he was going to go, he was going to go. You know what I mean? So when it's your time to go, let that take care of itself. But in the meantime, as long as you have life in your hands, you've got to live it. You've got to live it. You can't, you've got to live it. There's a reason why you're here as long as you are here. I don't know. With all this health stuff, I could step out on the street right now and get hit by a car and it'd be over today. But what I know is right now, as I'm talking to you, Johnny, that I've got an opportunity to just remind every other guy out there watching that you've got your opportunity today to be your best today.

46:54 Let's say the day's already started. It's just been horrible. You can start your day over right now. And 24 hours from now, that'll be your best day. And once you've had your best day, right? Look at what you did to make it your best day and repeat that the next day. After you repeat that seven times, you might have your best week. And if you repeat that four times, you'll have your best month. And if you repeat that 12 times, you'll have your best year. And if you repeat that 10 times, you'll have your best decade. But it all starts with just making sure that today, what you do know, what you do have, what you do see, what you can control, you do your best with.

47:34 That's Be Your Best Daily. I wish I'd got you to say that at the beginning. That was, that's beautifully simple. And it cuts across so many different layers of fitness, habit, routine, motivation, dedication. It's just a very, very simple reminder of you can create in a moment what you want to achieve in a decade. Yeah, because I mean, exactly. Because if you think about it, the day starts at midnight, but most of us are asleep at midnight. So our day doesn't start till we get up and decide it's going to start, right? Exactly. Why can't it start now? Beautiful. Listen, Kuti, I'm going to keep track of your diary and your schedule because I know time is up for you.

48:18 Just briefly. Well, man, I've got so many ideas of what we can do. Do it, do again. I've put your website up a couple of times. For people on the podcast, it's BYBD Be Your Best Daily. Fitness. So BYB.com. That's good. I can put that up again just as we finish here. That's good. And if Instagram is a thing, you can hit me at Kuti Mack, K-U-T-I-M-A-C-K. Matter of fact, if you're listening to me today and anything really struck your fancy and you just want to talk about it for 15 minutes, I'll gladly give you a free consultation. Just hit me in the DMs. Go hashtag Johnny and just send that to my DMs.

49:00 And I will give you, because you watched us here, I'll give you a 15 free minute conversation and we'll just see if we can sort something out and help you be your best that day. Yeah, Mega. Well, listen, I'm going to let you go, but we'll talk about the Super Dab workout. We'll do a joint session today. together we'll do this podcast and just for the record I can't believe you're nearly 50 dude you're looking good juicing man I'm telling you do it okay Kuti it's been a real pleasure we'll see you again I look forward to that on the Team Super Dad podcast I hope you enjoyed that I certainly did Kuti and I have already got plans to chat again work together you know when you meet people in life that resonate with you that are on the same wavelength that have the same outlook the same goals it's so powerful it's so powerful to create that connection and explore

49:57 what's possible either just as a friend or as a as a work associate business partner heck falling in love and asking someone to marry you like don't let those chances go by it's we are uh you know x billion people on this planet which means that in amongst us all there's going to be people that we connect with on a deeper level and people that we don't connect with at all so be sure to hook up with the right ones cootie is uh is just a great guy basically and and that's what this is

50:34 all about team super dad and the hero academy is about putting yourself around other great men around like-minded dads who are creating a life for themselves that they want creating a relationship creating the body creating the business it's not that you need a huge amount more knowledge it's just actually applying what you already know adjusting your habits and routines so that you can be as effective as you want and what we find as humans is that on our own it's very unlikely that we'll see that through that we'll stick to it so put yourself in an

51:13 environment where success is demanded of you where accountability is present where fun and laughter and connection is available and as well as your success one of the other important the most important elements of that is that you don't then have those demands those needs you don't put them on your relationship because it isn't really fair it isn't really right that your partner has to be your lover your friend your motivator your coach your support network like don't put that on them allow that to come from other people so

51:53 you can just get on with making memories having a laugh filling your relationship with passion and really being the team that you need to be to create the relationship of your dreams so I hope you've enjoyed this share it subscribe leave us a review come and join the team superdad group and community at teamsuperdad.com forward slash group and I look forward to you joining me on the next podcast take care bye team super dad out this has been team super dad find us at teamsuperdad.com join the program and create the best life ever for you and your children you are not alone you're on team super dad