It's been a while since we've heard my brother, Kenny Johnson on the podcast.

In that time he lost 43 pounds of body-fat, got shredded and competed in a physique contest.

Like me, Kenny got his first visible 6-pack after his 40th birthday. That means there's plenty of hope for everyone who thinks their best days are behind them. Not evenly remotely true.

Today Kenny and I are freestyling back and forth about:

• His exact diet plan and how it progressed.
• His training and cardio schedule.
• The diets we've felt best on.
• The difference between eating for health vs. physique vs. performance.
• What I did to get 9.5 hours of sleep 3 nights in a row.
• A secret way to improve your pressing.
• Why I don't allow people to "pick my brain."
• Rules for meeting a new dog.
• White people and wild animals.
• #GrammysSoWhite
• Automation for porn?
• The best rapper alive every year since '79.
• Essentials to a full body warm up.
• Best barbell-free lower body exercises.
• How often can you really train?