This week in the Lab was packed with raw, genuine conversations and plenty of shenanigans. Whether we were diving into social media fakery, unpacking life’s daily grind, or discussing sharts (yes, really), one thing was clear: we keep it unfiltered and unapologetic.

Get ready to relive the best moments—from Keith channeling his inner cartoon character to Jon dropping wisdom about living at full throttle. We’ve got life lessons, fitness tips, and some serious food for thought (and laughs) coming your way.

Let’s get at it.

HIGHLIGHTS FROM THE MORNING LOOP

Alpha, Beta… Wait, What?

Monday kicked off with Keith throwing out the usual alpha and beta male labels and diving into neo-traditionalists, egalitarians, and progressives. While Keith broke down masculinity, Jon and Marty kept it real with a good ol' “stop putting men in boxes” rant. The conversation circled back to this simple truth: just be a good man and handle your business!

Mic Check, Ego Check, and F**k Perfection

Tuesday started with Jon forgetting to unmute, setting off some hilarious tech chaos. But once things got rolling, Keith threw down a challenge: “Do you wake up for yourself or someone else?”

For the Morning Loop Reloaded segment, the team dove into a hilarious but eye-opening discussion about bedroom expectations. The big question: how long does sex really last?

Spoiler: it’s not the hours some people brag about.

After surveying 500 couples around the world, the verdict is in. Jon and Marty had a field day with this, poking fun at common myths, but Kristina kept it real, reminding everyone that this study, created by men, was only measured from men’s perspectives. It’s a limited view of what sex actually entails. Jon also dropped some serious insight, emphasizing that men should focus on their partner’s pleasure to make sure no one is left shortchanged.

Cartoon Chaos & Practice Power

Wednesday’s show kicked off with Keith channeling his inner cartoon character while battling tech issues—proving that life’s all about showing up, not perfection. Rich dropped some wisdom about handling stress through journaling, while Jon reminded us, “Diamonds are made under pressure.”

The takeaway? Embrace the grind, trust the process, and keep showing up!

Seven Phrases to Change Your Life

Keith and the crew dove into the art of deescalating arguments using seven key phrases. From “Help me understand” to “Thank you for being willing to talk,” these simple phrases can turn any confrontation into a constructive conversation.

Jon had everyone cracking up when he said, “I don’t want to be right; I want to be happy!” Sometimes, it's better to let go of the need to win and focus on connection!

Fake Followers, Sharts, and the Real Grind

Keith, Jon, and Marty tore into social media fakery, calling out those perfect highlight reels. Jon’s advice? “Stop comparing your every day to someone’s highlight reel—focus on the habits, not the yachts in Ibiza!”

Then things took a hilarious turn when Keith brought up sharts (yep, sharts).

From Jon’s breakdown on “deep cheeks” saving your underwear to Marty confessing alcohol-induced sharts, the team was in stitches. The takeaway? Keep your gut in check, stay hydrated, and maybe skip the burrito before leg day!

Life at Full Throttle

How long can we really live? Scientists say 115 years, but Jon wasn’t having it.

“If you live with the throttle down, you won’t end up in idle mode,” he said, bringing the energy up a notch.

The banter was on fire, with Marty agreeing that living long is great—but only if you can still enjoy it. And, of course, Keith kept things lively, hyping up the conversation with a hilarious callout about Jon’s “white version of Flavor Flav” energy!

Don’t just live long—live well.

ACCOUNTABILITY CHECK-IN OF THE WEEK

Before you define YOUR principles for a happy life, 𝘆𝗼𝘂'𝗿𝗲 𝗮𝗹𝘄𝗮𝘆𝘀 𝗴𝗼𝗻𝗻𝗮 𝘀𝘁𝗿𝘂𝗴𝗴𝗹𝗲 𝘄𝗶𝘁𝗵 𝘁𝗵𝗮𝘁 𝗲𝗺𝗽𝘁𝘆 𝗳𝗲𝗲𝗹𝗶𝗻𝗴.

👉 Follow the Chief Baplete, Keith Bilous, on Substack or LinkedIn for daily accountability check-ins.

CENTER STAGE HIGHLIGHT OF THE WEEK

No Excuses, No Limits

This week’s Center Stage of the Week took us on a journey with Tamika Bazile, a first-gen Haitian-American influencer who’s learned to turn every ounce of negativity into fuel for growth.

Tamika didn’t hold back—she’s faced it all:

Family pressures, Internet trolls, and plenty of doubters. But instead of folding, she flipped the script and made it clear:

“Nobody’s coming to save you.”

Tamika’s approach? Stop living for others, and start living for yourself. Her unapologetic attitude reminds us that the real game-changer isn’t pretending the hate doesn’t exist—it’s owning your journey, putting your foot down, and refusing to let anyone block your path to success.

FITNESS TIP OF THE WEEK

How To Get Rid of Man Boobs

THE DEEP STUFF: KEY TOPICS OF THE WEEK

Building Trust and Connection—The Path to Being a Better Man

Monday’s deep dive got personal as Keith shared his journey to become a better communicator—starting with his decision to stop raising his voice at home. He opened up about breaking the habit of reacting with anger and how it has impacted his relationships with his wife and kids.

Jon and Marty jumped in with their own takes on how controlling your emotions shows real strength. Jon put it simply: reacting in anger makes you feel weak, but responding calmly gives you power.

The crew also talked about the importance of accountability. Keith cited a study showing that owning your mistakes can boost trust in relationships by 25%.

Small, daily actions make a bigger difference than you think.

Key Takeaways

Reacting vs. responding: Staying calm in tough moments makes you feel stronger and builds better communication.

Accountability builds trust: Owning your mistakes helps strengthen trust with your partner and loved ones.

👉 Check out the full show here.

The Price of Letting Go of Expectations

Letting go of others' expectations is tough, but it’s often necessary for growth.

On Tuesday, Keith and the team unpacked what it costs to break free from the weight of family, friends, and societal pressures. Tameka shared how she balanced honoring her immigrant parents’ high hopes while pursuing her own path.

Marty and Jon reflected on the fear of letting people down.

“I’ve been letting my mom down since middle school!” Marty said.

Jon reminded us that being unapologetically yourself might feel isolating, but it’s key to living authentically.

Kristina brought a powerful perspective as a queer woman, explaining how she had to choose between living for herself or for others—knowing full well that breaking free might mean losing people. But for her, the reward of self-acceptance was worth the risk.

Key Takeaways

Be unapologetically yourself: The journey to living authentically may involve tough choices, but it's essential for personal growth.

Balancing expectations: Breaking free from others’ expectations can be hard, but sometimes it’s the only way to move forward.

👉 Check out the full show here.

How Consistent Practice Shapes Success

On Wednesday, Keith and the crew tackled the power of consistent practice, with Rich Ingram’s story taking the spotlight. From his time in the military to becoming an elite endurance athlete after losing his arm, Rich shared how the practice mindset has shaped his entire journey.

Jon and Marty reminded everyone that practice isn’t about talent, it’s about showing up every day. The confidence you build comes from tackling tough tasks head-on, not avoiding them. If you don’t put in the work, you’ll regret it when your head hits the pillow at night.

Success starts with belief. You have to wake up every day knowing you’re enough—and then put in the work to back it up.

Key Takeaways

Practice builds success: Success isn’t about talent—it’s about putting in the reps every day, even when it’s tough.

Believe in yourself: Showing up consistently starts with believing you’re enough, no matter the challenge.

👉 Check out the full show here.

Navigating Authenticity and Misinformation in Social Media

Social media makes it easier than ever to create content that looks real—even when it’s fake. On Thursday, Keith, Jon, and Marty dove into the dangers of misinformation and how social platforms can distort reality. Special guest and friend of the Lab, Daniel Hall, dropped some serious insights on how fake engagement and AI-generated content can make lies spread like wildfire.

Jon pointed out that social media can be powerful when used authentically, but the crew agreed it’s becoming harder to tell what’s real.

Stay true to who you are online and offline, because eventually, the truth comes out. This conversation is a must-watch for anyone trying to navigate today’s social media landscape.

Key Takeaways

Stay authentic: In a world full of fake content, being true to yourself online and offline will always set you apart.

Be cautious with what you believe: It’s easier than ever for fake content to look real, so take the time to question what you see on social media.

👉 Check out the full show here.

Protect Your Marriage while Chasing Your Audacious Goals

Entrepreneurship can feel like a nonstop grind, especially when it starts affecting your relationships.

On Friday, the crew sat down with Pierre Sabbagh, who didn’t shy away from sharing how building his business nearly cost him his marriage. His key takeaway? You need a partner who gets the journey and can handle the ups and downs with you.

Jon added to that, highlighting how important it is for your kids to see you chasing your dreams, not just hearing about it. Meanwhile, Marty reflected on his own journey, and how tough it is to balance both personal life and business.

In the end, Pierre believes you can have it all, just not all at once. It’s all about knowing when to adjust your priorities and finding the right rhythm.

Key Takeaways

Align personal and business goals: It’s important to have a partner who’s on board with the entrepreneurial journey.

It’s a constant adjustment: Achieving harmony between business and your personal life is an ongoing process that requires effort and flexibility.

👉 Check out the full show here.

LIFESTYLE TIP OF THE WEEK

The Secret to Achieving Your Goals

IN THE GYM WITH JON & MARTY: HIGHLIGHTS

5 Common Fitness Mistakes and How to Fix Them

Jon and Marty broke down the five most common mistakes people make in their fitness routines—and how to overcome them. Here’s the quick rundown:

* Focusing too much on cardio: People tend to rely heavily on cardio for fat loss, but Jon reminded us that it’s really all about diet. No amount of cardio can outdo a bad diet!

* Not eating enough protein: Marty stressed the importance of frequent meals to keep your metabolism going. Eating more protein (and eating more often) is key to fueling your body and maintaining muscle.

* Neglecting progressive overload: If you’re not challenging yourself in the gym, your body won’t grow. Whether it’s increasing weight or reps, you need to push your limits—or, as Jon suggests, switch things up by flipping your routine.

* Poor nutrient timing: Grabbing a post-workout juice isn’t enough—get that protein in right after your workout. If you delay, your body might start breaking down muscle to recover.

* Lack of sleep and recovery: Sleep is a game changer. If you don’t sleep well, don’t bother hitting the gym—you’re not going to get the results you want without proper recovery.

Consistency is king. As Jon says, “The biggest mistake is not showing up.”

Mastering the Gym Mindset

Jon, Marty, and Rich Ingram talked about the one thing that separates success from failure in the gym: mindset. Whether you’re new to working out or a seasoned pro, mastering your mindset is the key to building consistency and crushing your goals.

Practice is the foundation of everything in the gym. And setting up a simple structure you can stick with will not only boost your confidence but also make you look forward to your workouts.

Rich pointed out that having the right mindset isn’t just about showing up—it’s about attacking every session with the energy of someone who’s going to win. As Jon put it, once you’ve built that “I want to do this” attitude, it stops being something you have to think about—it just becomes part of who you are.

The right mindset in the gym isn’t just about lifting weights. It’s about creating a habit that carries over into every part of your life.

👉 Follow Christopher “CMartyFit” Martin on LinkedIn and Instagram.

👉 Follow Jon Andersen on LinkedIn and Instagram.

BUSINESS & BRANDING WITH KEITH & KRISTINA

This Week’s Standout Episode

Bootstrapping and Business Strategies

Keith shared his top leadership lessons from building a $50M business—and exiting without ever taking on venture capital. Alongside Kristina, Keith broke down five key insights for entrepreneurs who are navigating the challenges of building a business.

Bootstrapping is still an option, despite the hype around venture capital. Keith proved you don’t need VC funding to build a successful, sustainable business with a solid quality of life.

Key Takeaways

Don’t sweat the small stuff: Stay focused on the long-term goal instead of getting hung up on details.

Bootstrapping can work: You don’t need VC funding to scale a successful business—sometimes, it’s about growing smart with what you have.

PERSONAL BRANDING TIP OF THE WEEK

Embrace Your Truth: Building a Personal Brand with Zero Apologies

👉 Follow Kristina with a “K” on LinkedIn for personal branding mastery.

PROTEIN BREAK

(Like a Coffee Break, but Better)

Navigating Diet Myths and Truths

Our in-house nutrition expert, Jorie Janzen, joined Keith and the crew to break down the truth about fats—especially the ones we should be adding to our diets.

Jorie highlighted the importance of incorporating healthy fats like avocado, chia seeds, and flaxseeds into your meals, explaining how they support brain function, heart health, and overall wellbeing.

Jon emphasized that while healthy fats are essential, many people still miss out, especially those relying on convenience foods high in omega-6s, which can lead to inflammation. The team agreed: whole foods first—it’s easy to add these essential fats to your diet without stressing over supplements.

Don’t fear fat—it’s about balance and moderation. As Jory put it: “Enjoy your fat, but don’t pull up to the gas station and put seed oil in your car. The more variety you add, the more balanced you’ll be.”

MIND FUEL WITH AJ ZEGLEN

Reframing Expectations for Personal Success

AJ Zeglen shared nuggets about breaking free from societal pressures and reframing personal expectations. Keith, Jon, Marty, and AJ dove into the weight men often carry—whether it’s being a good dad, succeeding at work, or just handling life’s daily challenges.

Mindset is reality, but it’s not just about thinking positive. Change starts with action.

The first step, whether it’s getting off the couch or setting a small goal, is what creates momentum. Success doesn’t happen overnight, but by taking daily actions, you begin to shift your mindset and build evidence that you’re becoming the person you want to be.

Start small, but start now. Every big transformation begins with one step, and that step will build the mental strength needed to conquer whatever’s in front of you.

COMMUNITY CORNER

Creator Spotlight of the Week

This week’s Creator Spotlight shines on Cordelro Brown, a VC for Techstars focused on increasing access to funding for Black and Brown founders. Cordelro is passionate about mentorship and helping early-stage entrepreneurs navigate the VC world.

As Kristina shared, “Cord is someone who shows up authentically and is committed to changing the system.”

If you’re an entrepreneur looking for guidance in the VC space, Cordelro is a must-follow. Connect with Cordelro on LinkedIn to learn more about his mission and support for diverse founders.

Want more from the Lab? Follow us on YouTube and LinkedIn for daily check-ins, actionable tips, and strategies to help you stay on track and hit your goals.

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Sharts, Social Media, And Showing Up No Matter What 07:42 Share

Live in the Lab with Keith Bilous

Shownotes Transcript

Sharts, Social Media, And Showing Up No Matter What