The Project: Kuwait

Time Stamps:

1:51 – Mahdi, Meg, and Liam are joined by Adam Schafer of MindPump Media.

2:56 – How MindPump got started, which was mainly by shared interests and a providential conversation that led to the podcast.

9:36 – They have been growing organically for the past 5 years, only putting money into marketing in the past year or so and promote their free programs and content over their paid stuff.

12:24 – Adam tells his story of finding that money doesn’t buy fulfillment.

14:56 – For a time, Adam left the fitness industry to work in medical marijuana, but his heart was never in it and he only took the opportunity because the money was ridiculously good.

18:10 – Adam drops some truth bombs about the misconceptions about social media, mainly that the number of followers equals the amount of success a person has. MindPump focuses primarily on providing their followers with value rather than flashy gimmicks or sales pitches.

25:25 – How Adam believes people should communicate on social media.

29:06 – The most common questions Adam receives when he does his Instagram Q&A’s.

30:25 – There is a similar misconception in the fitness industry that the number of followers on social media the person has equals their credibility or qualifications. MindPump focuses on integrity and authenticity to attract their audience.

34:06 – Adam talks about the keys to not selling out in such a consumer-driven and image-based industry.

37:22 – The importance of maintaining MindPump’s core values as the company grows.

40:13 – Adam describes trends he sees in the fitness industry in the US and the pitfalls of following “the next big thing.”

45:12 – MindPump’s ultimate goal is to get big and influential enough to change the industry for the better. Adam talks about what he has heard about bodybuilding in Kuwait.

50:00 – Adam’s experience as a professional men’s physique competitor and the steroids that come along with the sport.

59:46 – He talks about how steroids have been normalized in other sports as well and the ridiculous claims by some athletes that they have never used any.

1:02:43 – Adam discusses modalities like CrossFit and Orange Theory and why he thinks that group training should die.

1:09:09 – Instead of group training, people should seek more personalized training and create new small behaviors to see real change.

1:11:54 – Adam signs off with a description of MindPump’s content, which you can check out at the links below.

Links: 

https://www.mindpumpmedia.com/

https://www.instagram.com/mindpumpmedia/?hl=en

https://www.youtube.com/channel/UChVak8_IyuqcErdf_jQUOHA

https://soundcloud.com/user-822294942

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https://www.instagram.com/theprojectkuwait/

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To thank all our fans, the Project KUWAIT is hosting a contest on Instagram! Head on over to @theprojectkuwait and submit your entities. 

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Time Stamps:

1:31 – Reece Dunn is a breath and movement expert from London who has gotten involved in the movement community in Kuwait. He works with clients on bridging the gap between mind and body, allowing them to practice relaxation and mindfulness.

3:57 – He describes the physiological and biochemistry changes associated with the movement of the cerebral spinal fluid through proper breathing.

6:45 – Reece worked with Mahdi the day before this episode was recorded, and Mahdi recounts his experience.

8:57 – Liam talks about his experiences using the wind path method in conjunction with ice baths and hot tubs. He says that your breathing controls your state and your state controls your breathing.

10:10 – They discuss the flow state desired by high-level athletes and what it takes to get there.

12:25 – When Liam was competing in Cypress, he practiced holding his breath for long periods of time and long exhales, which he realized made him calm instead of hyped.

16:35 – By relaxing and letting go of tension before a competition or workout, you can increase your performance by 5-10%.

18:33 – If you have “pain face” while you are working out, you need to practice effective breathing to relieve that tension.

20:23 – While the body can go up to 21 days without food and up to 5 days without water, you can only go for a few minutes without air. This should emphasize how important it is.

24:24 – Reece describes the meaning of “chi” and ways you can work on mindfulness right here and now.

29:37 – Movement is information, so you need to remain active throughout the day and be aware of your breath above all.

33:02 – Reece and Meg consider themselves as a part of the movement community, and Reece talks about what this entails.

35:28 – What is animal flow?

41:10 – They talk about the tendency in Kuwait to live rigid lives without flexibility, but it is really important to leave room for play.

44:48 – There is a fear element to expressing yourself, but getting over that is a part of the process.

45:20 – Mahdi connects this discussion to the “dark place” that many people describe in CrossFit.

47:15 – Try to relax and work through any movement blocks you experience, which are usually caused by stress or fear.

Links: 

https://www.amazon.com/Rise-Superman-Decoding-Ultimate-Performance/dp/1477800832 

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https://www.instagram.com/theprojectkuwait/

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Time Stamps:

2:02 Rob talks about his new online coaching platform – No Magic Pill (NMP) Programming @nmpprogramming

2:41 Mahdi introduces Haya, a behind-the-scenes Project team member and one of Rob’s clients. 

3:32 Rob discusses the “fluff training” that clutters Instagram feeds, where focus is placed on gimmicks and views and not substance. 

5:23 Rob talks about the importance of accessory work. He states that you are only as strong as your weakest link. 

5:56 Mahdi asks Rob about clients with weight loss as a goal. 

6:23 The importance of nutrition and setting new habits is discussed. 

7:22 Programming Mistake #1: The Program Hopper

12:08 Rob weights in on how coaches can motivate their clients, especially when the results are not as fast as they would like. 

14:50 Programming Mistake #2: Not taking enough rest days. De-load weeks are just as important as training; your body needs to recover from the strain. 

20:21 Rob mentions that sometimes everyone can get caught up with worrying about the weight on the bar instead of worrying about the quality of the movement. 

21:14 Programming Mistakes #3: Don’t max out every day. 

24:20 The mental side of lifting is just as important as building actual physical strength. 

26:12 Programming Mistake #4: Not following the program. 

28:45 If you want to learn a new movement, like muscle-ups or pull ups, you have to work on the boring accessory work. It may not be the prettiest or the most instagrammable, but progressions are the most effective way to master a new skill. 

36:00 Programming Mistakes #5: Trying to create a secret program by mixing too many programs together.

NMP Link
https://instagram.com/nmpprogramming?igshid=lxpxzekbogj9

Rob Schillaci
https://instagram.com/schillaci_3?igshid=oe48bo1gmagl

Haya Al Qassar
https://instagram.com/hayaalqassar?igshid=zvme1vomv9oi

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https://www.instagram.com/fwyj/?hl=en
https://www.cpfitness.com
https://www.instagram.com/flarefitness/?hl=en

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Time Stamps:

2:25 – United States Ambassador to Kuwait Lawrence Silverman tells Mahdi and Liam about the symptoms that led to his Type 2 Diabetes diagnosis 9 years ago. At age 54, he was totally surprised, especially because he didn’t have a terrible diet and he didn’t eat many sweets.

5:05 – He discusses the treatment plan that his doctor recommended and his experience working with a nutritionist. Ambassador Silverman and his doctor tried several different medications to help him control his diabetes before deciding to come off of the medication and focus on strict diet and exercise instead.

8:33 – Ambassador Silverman talks about his journey so far and encourages others with diabetes that it can be managed.

10:18 – By making conscious choices such as reducing his portion size, eating more fruits and vegetables, switching to skim milk, and focusing on moderation, he has found success.

11:59 – He describes how he gets exercise in during his busy schedule and the increased energy level that he has throughout the day as a result of his diet and exercise routines.

13:57 – Ambassador Silverman provides listeners with suggestions for managing stress levels.

15:40 – He lists some of the helpful tips that he learned from his nutritionist.

18:34 – The diabetes rate in the US is 9% and in Kuwait is 24%. Ambassador Silverman recommends that kids and young adults be tested early so their parents can make adjustments to their diet and exercise and potentially prevent diabetes.

20:56 – He discusses the importance of getting a good night’s sleep by intentionally winding down by listening to music, a podcast, or a white noise machine rather than staring at a screen right before bed.

24:20 – In the Kuwaiti context, Ambassador Silverman has found that most people at diwanea and other gatherings are understanding of his dietary restrictions.

27:21 – He emphasizes the importance of moderation and not being too lenient or too hard on yourself and your body image.

29:21 – Listen to your own body and reach out to a doctor if you feel like something isn’t right.

30:40 – Ambassador Silverman talks about some of the programs that the US embassy has been participating in and hosting in Kuwait: sports diplomacy, baseball and softball leagues, and bringing professional athletes to talk to families. He emphasizes the importance of charting a course for the whole country to be healthier and have more fun being active.

Links: 

Ambassador Silverman’s biography: https://kw.usembassy.gov/our-relationship/our-ambassador/

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https://www.instagram.com/theprojectkuwait/

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Time Stamps: 0:51 – Nassar is a dietician and the only health-related podcaster with a show in Arabic. He and Lulwa (The Functional Nutritionist) discuss their opinions of “research” being passed around on Instagram.

4:47 – They agree that using data or explaining how the researchers came to those specific conclusions provide validity and credibility to the source.

9:20 – While Nassa attracts individuals who are Level 0-1, Lulwa’s clients are usually Level 2-3, but they are all looking to level up.

9:38 – They discuss ways they know that someone on Instagram is full of baloney, including contradictions, not knowing your audience, claiming that “this is the best thing,” or not including practical application or experiences.

18:32 – When it comes to the biggest pitfalls of Kuwaiti weekend consumption, there is a social aspect to be considered which sometimes makes people feel pressured into eating foods that are not good for them. However, over the past few years, there has been a mental shift where families and friends are more accepting of people not wanting to eat certain foods.

25:45 – Lulwa and Nassa provide some valuable insight into the types of typical foods that are best for you to eat as well as some tips for keeping everyone happy while not compromising your commitments.

28:48 – Mahdi asks about what types of foods an athlete should gravitate towards in a traditional spread.

32:54 – Stews may be a good food to consume, but it is important to consider the sodium factor.

36:36 – Nassa describes the differences between old Kuwaiti cuisine and its modern equivalents and the the sources of each.

39:45 – He continues by talking about how dates used to be eaten in comparison to the modern way of preserving them in molasses. It is best to eat them right off the tree because you are able to eat more than you should of the ones preserved in molasses.

44:29 – Lulwa weighs in on what a good sugar intake would be for the average person without insulin resistance.

48:55 – The old way of thinking encourages athletes to eat carbs, pasta, and dates.

50:19 – Nassa explains that a prevailing thought in Kuwaiti culture right now is that you don’t need to work out or eat healthy at all, and this is resulting in weight gain.

51:42 – They touch on the problem of food bullying or shaming and the importance of knowing yourself and ignoring the bullies. This is your own journey and it may look different than other people think it should.

55:36 – In closing, the Kuwaiti cuisine is actually not as unhealthy as people might think. It is important to be open minded and eat intentionally.
Links:
 https://www.instagram.com/thefunctionalnutritionist/

https://www.instagram.com/levelup.naser/ 

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https://www.instagram.com/theprojectkuwait/

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Time Stamps:

1:35 – Abdullah Al Askari is an entrepreneur and fitness guru who is involved in many fitness and health related businesses.

2:55 – He says that the biggest problem in Kuwait’s gyms is the service.

3:45 – The biggest problem with coaches and trainers at gyms is that the owners feel pressure to have “big name” coaches at the expense of having a variety of trainers for all levels of clients.

5:31 – Gyms fall into the trap of being overly concerned about making money and not concerned enough about providing great service.

7:11 – In terms of trends, he encourages proprietors and clients alike to know their specific needs and not get too caught up in the next big thing.

9:37 – In the future, Abdullah expects the training industry to become more regulated, but it will likely be a while.

11:31 – Liam says that he sees trainers at the extremes: either having a ton of certifications and experience but no talent or no certifications but being great coaches. It’s important to find one in the middle.

12:57 – High level trainers also need to have a good personality and the ability to coach their clients.

15:25 – Abdullah says that from a gym’s perspective, having a trainer on staff who is an influencer is seen as a necessary risk.

16:25 – Abdullah’s ideal gym experience, from the front desk interaction to the workout area.

21:05 – Liam says that while some gyms are popping up for one specific purpose, the most versatile gyms have multiple modalities in one place.

22:54 – The start up cost for a 500 square meter gym space is about 120-150 KD in Kuwait because of the high rent.

24:30 – Mahdi and Liam talk about their experiences at old school basement gyms.

28:45 – There are a lot of consumers out there who are buying the trendy fitness tools but lack the education about what they really need to be doing.

30:40 – Abdullah talks about the dynamics of gyms that are not innovating, what can cause them to succeed or fail.

32:29 – Abdullah stays in shape by having no social life and getting to the gym every morning at 5:00am.

33:11 – He talks about shifts in bodybuilding over the years.

36:55 – Liam describes the difficulty of his clients getting contradictory information from multiple sources which impacts the effectiveness of their training. There are not enough legitimate sources out there, but physicians can give you the proper tests and sample dosages.

40:38 – These days, the trainer also serves as the steroid dealer because the clients put pressure on them to deliver results. This comes with many additional challenges.

44:48 – Abdullah talks about 70/30, a meal prep service that he started in November 2018. They work with clients and trainers to personalize their meals to their specific needs based on their preferences and their planned workouts for each day. There are four packages: Shred, Fuel, Build, and Bulk.

49:18 – Kuwait loves the copycat business model, so Abdullah sees the oversaturation in the market of meal prep services right now as par for the course. Those businesses with great quality and service will outlast the rest.

53:48 – They talk about the phenomenon of Kuwaiti owners who don’t truly take ownership of their business, which leads to their downfall.

55:39 – There is also an influx of Kuwaiti trainers, and Abdullah says that the ones who are truly passionate about it will outlast the rest.
Links: 

http://cclubkuwait.com/

https://www.instagram.com/abdullaalaskari/?hl=en

https://www.instagram.com/cclubkuwait/

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Time Stamps:

1:05 – Mahdi, Liam, and Meg find themselves talking about the “Sex With Emily” podcast.

3:33 – Liam talks about his impression of Ramadan from a Western perspective.

6:41 – There are certain expectations around eating habits during Ramadan, especially when you go to multiple gatherings per night, so how can you maintain a healthy lifestyle during this time?

8:51 – People justify indulgences during Ramadan more than they probably should.

10:31 – Meg talks about intermittent fasting and the benefit of occasionally practicing it to prepare for Ramadan fasting. Intermittent fasting has incredible health benefits if done the right way.

13:43 – It is crucially important for you to be intentional about what you eat when you break fast every night.

15:13 – Meg recommends bone broth and other sources of good fats rather than the traditional dates. Liam adds that you should avoid processed foods and sweets which can spike your insulin levels and cause you to store fat.

17:45 – Mahdi talks about the effects of melatonin in terms of sleep but also appetite regulation at night. Liam says that it is important to maintain a consistent sleep pattern during Ramadan to help your body keep producing the right melatonin levels.

21:28 – Liam recommends that you ask yourself what you are really trying to do during Ramadan. It likely comes down to discipline, so this is a great opportunity to create good habits. Meg agrees, explaining that fasting elevates your cortisol levels, but having a plan helps you avoid more stress.

23:32 – Liam wonders how people can avoid dehydration during Ramadan, and Meg recommends that people eat watery fruits and vegetables rather than sugary items. Your last meal of the night should be heavy in watery fruits and vegetables and high fat foods.

25:20 – Mahdi brings up the point that the food industry creates their foods to be addictive, so you will crave what you have been eating.

28:08 – Mahdi is going to try doing strength training in the morning and cardio in the evening during Ramadan this year, which Meg affirms as a good plan. Liam says that this is a great way to retain muscle.

31:20 – Liam wants people to understand that even though you might not have as much energy to work out during Ramadan, you will be able to do it, and you will find that working out provides your body with needed energy.

33:04 – “A tiger never hunts when it is full.” As long as you prepare the night before by eating a sufficient meal and getting a good night’s sleep, you can find success in working out on an empty stomach in the morning.

35:29 – Liam emphasizes that a good coach or trainer is an valuable resource in this area especially, guiding you along your workout and nutrition routines throughout Ramadan. Meg points out that it is very important that you know your body and make an effort to understand what’s going on.

36:50 – Ramadan is the ideal time to work out because the intermittent fasting will hep you burn belly fat. 

37:45 – Meg’s key points for navigating fitness during Ramadan are: limiting sugar intake, avoiding probiotic deficiency, eating good healthy fats, movement, mindfulness, sleep, and reducing screen time and involvement in drama.

40:41 – Mahdi says that he is going to try the carnivore diet this year. Meg recommends the 800g of fruits and vegetables challenge, but remember that your main intention during this time is just discipline in whatever you decide to commit to.

Links: 

“The C Word” documentary: https://www.netflix.com/title/80126485 

Connect with us:

https://www.instagram.com/theprojectkuwait/

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Time Stamps:

0:40 – Dr. Mohammed Albanna is a great heart surgeon in the community who was trained in Canada and the United Kingdom.

2:56 – He describes the condition of heart health in Kuwait based on the inactive and unhealthy lifestyles that many people live. This leads to an increased risk of coronary artery disease caused by lack of sufficient oxygen and nutrients. In fact, heart disease is the #1 killer in the world, with 17 million heart disease-related deaths every year.

6:41 – Genetics do play a huge role in people’s predisposition to heart disease, especially for people of Southeast Asian descent like many in Kuwait. It has been found that these populations have smaller coronary arteries than people from other regions of the world.

8:15 – The biggest key to avoiding heart disease is prevention. The American Heart Association recommends 30 minutes of cardio every day but no more than 2 hours per day. The simple act of walking can be very impactful if the heart rate gets above 100.

10:38 – Dr. Albanna describes athletes heart syndrome and its physical impacts on the athlete.

13:25 – Next, he explains hypertrophic cardiomyopathy (HCM) which is like athlete’s heart but caused by a genetic mutation. He recommends that all athletes have regular check-ups including EKG testing to determine if they have this mutation.

17:18 – Dr. Albanna emphasizes the importance of a healthy and balanced lifestyle.

18:40 – Mahdi asks about stents and how people with stents should exercise after their procedures. Dr. Albanna recommends a cardiac rehab program for anyone with any type of heart issue but especially those who have had procedures to correct an issue.

22:30 – Stents should be taken as a warning sign that the person needs to make some lifestyle changes such as quitting smoking, developing an exercise routine, and making better food choices.

26:21 – Mahdi points out that some athletes think that they can continue smoking if they make up for it with their workouts. This could not be farther from the truth because smoking can lead to heart disease, cancer, stroke, diabetes, and so many other diseases regardless of your fitness habits.

28:55 – E-cigarettes are new to the market and becoming trendy, but the nicotine in them is just as addictive as that in regular cigarettes, so these should be avoided. The only benefit of e-cigarettes is when someone is trying to quit smoking by intentionally choosing how much nicotine they consume.

30:16 – Dr. Albanna says that most people should be able to take care of themselves into their 80s, so when he has surgery patients in their 50s or 60s, they are very young to be having heart issues.

31:33 – Heart attacks have 3 causes: (1) narrowing or blockage causing the heart to not be able to keep up with demand, (2) a smaller blockage that causes abnormal matter to enter the bloodstream, or (3) vessel dissection, common with people who take steroids.

34:49 – Steroids make the blood vessel walls thinner, so when an athlete stresses their heart during an intense workout, they are at higher risk of vessel dissection or shredding.

36:31 – Mahdi is put at ease when Dr. Albanna tells him that he has not sustained irreversible damage from his 1-month stint of taking Winstrol.

37:13 – People can slow down the buildup in their arteries by exercising, eating well, and having regular checkups.

38:06 – Athletes are prone to atrial fibrillation (A-fib) or excessive electrical activity in the heart, which manifests as quivers rather than beats of the heart and can lead to blood clots. He especially advises athletes to have diagnostic tests to determine if they have A-fib.

43:02 – Walking 30 minutes per day and eating a handfulof raw nuts in the morning can reduce your

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