What a family welcome to episode 245 of the genius life.
What's going on everybody? Welcome back to another episode of The Genius life. I'm your host, Max Luke, if you're a
filmmaker health and science journalist and New York Times bestselling author, I've dedicated my life to unraveling the science behind our choices, including what we eat and how we live affect our cognitive and physical performance, how we feel, and our health span and risk for disease. This podcast is all about how to live in that optimal state which I call living like a genius.
Guys, on this episode of the show. I'm elated to welcome back.
One and only Sal de Stefano, Sal co-host, mind, pump radio and mine pump TV with his cohorts. Adam and Justin
by the tender age of 19 cells managing health clubs. And by
22, he owned his own gym goals after 20 years. As a personal trainer Sal has dedicated himself to Bringing science and Truth back to the fitness industry. He is the author of the wonderful book, the resistance training, Revolution the no cardio way to burn fat and age, proof your body and only 60 Minutes a week and Man is full
Of
information over the course of the next hour and a half, you're going to discover the 7 biggest
diet and weight loss myths that are potentially holding you back. You're going to hear about why the fail rate for most diets. Is somewhere between 85 and 90 percent after the first year or two, and the simple Behavior modifications that you can use to stay on track, you're going to hear about the importance of eating foods that make you feel good, and why you should consider starting your day with protein. The downside of fasting for weight loss, and so much more. So,
Brings the knowledge, and I'm here for it. This episode of the show is sponsored by our good friends at Mud water. Mud water is a coffee alternative with for adaptogenic mushrooms and ayurvedic herbs
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Alright guys were about to
get rolling with the
one and only sell de Stefano
but just a few things. First off, if you live in California, definitely check out your local Earth bar.
We launched the genius smoothie which you guys. No, doubt are aware of if you follow me on Instagram, but it is tasty AF. It includes
blueberries Frozen.
Avocado cacao extract called. Coco Pro. A
little bit of almond creme, some cinnamon, some
salt, and it is simply Divine. Oh, way protein, I'm obsessed with this stuff anyway.
They have Earth bars. All over California, San Diego, San Francisco, Los Angeles, head, 21 grab it, you will love it. I promise you. Second thing please leave a rating and review for this show on the Apple podcast app. Like Sally 11 did with this review. She wrote Amazing podcast and give us 5 Stars. Max is so knowledgeable and easy to understand. I've learned so much since I started listening. Thank you Sally. It really does help you guys and I read all the reviews. I notice,
It's all the ratings that you guys leave. It really does help so please keep doing that, you're the best.
And now without further Ado, the one and
only Sal di Stefano love this chat, here we go. Welcome back.
Thanks for having me on doing what up. I love coming on your show and seeing you, same
excited. We need to do something. We need like a longer-term. Hang I feel like yeah. Like I need to come up to San Jose.
I've had you over for dinner yet. My kids haven't met you yet. I don't want to be the family, which I talked about you to them.
Because you're like my Italian brother from another mother. I appreciate that. Thank you very much. My wife wants to meet you. So love it.
All I told her I warned her I said he's super handsome, so be careful. So I'll let you meet him but not for too much.
You're so sweet. We got to make that happen. Okay. So the 7 biggest diet and weight loss myths. Yeah you are my go-to expert for all things Fitness and you don't holding punches, you lay it out for people and I think that's why
Why you're so popular? Why why? So many people around the world love you and come to you for Fitness advice. So what are the 7 biggest weight loss and nutrition
myths. Yeah so I there's way more than 7 but I picked the seven that I think are most widely accepted as truths and the ones that tend to cause the most damage. The ones I think that direct people and the wrong way, the most often, the ones I always have to constantly counter both as a trainer when I used to train people and even now as the host of the podcast mind pump. So the first one is
And I know you talk about this all the time, and you've actually gone back and forth with people about this, as well as which is, it's all about calories, right? So if you want to lose weight, it's all about the calories. That's all that matters. And there's some truth to that, in the sense that yes, you do need to eat less calories than you burn in order to lose weight, that's a law of thermodynamics, right? So it's a rule of physics. But it oversimplifies a far more complex issue because the calories matter but what you eat and what make up those calories?
Aries and your relationships to food, dictate how you feel. Is it sustainable and your experience with your diet? And if you look at the, you know, what motivates us to eat the way that we do, and we would list all the all the reasons we eat. Why we eat or what we eat down that list is near. The bottom is well because we need nutrients and calories above that is things like
how I feel, am I
anxious? Am I
Rest of my happy. Am I sat on my board connecting with people? Like, I mean I just literally said, hey next time you come up to San Jose come eat over, right? We're going to eat food and connect and bond over that. So that's that's another reason we eat because we're you know, we have attachments to foods that maybe go back to Childhood very rarely is it where we think to ourselves? You know, I need to nourish my body with calories. I need this many macronutrients any of these proteins, these fats and carbohydrates. So although
Calories are very important. That's actually. One of the smallest things that we need to consider when we need to look at is our behaviors. Why we eat the way that we
how we feel after we eat,
before we eat during we eat and how do we modify those behaviors so that we can lead to the lower calories that helps us lose the weight because we're not robots where you can input data and then follow you. No points of data were emotional behavioral based creatures and if we just focus on the calipers, you
Ignore that. And this is look we've known about calories for how many decades now and the Obesity issue is just getting
worse, worse, and worse and worse and
the fail rate with diets and all
diets that make that cause weight loss are low
calorie. But the fail rate is still 85 90 % this is after a year or two, right? I think if you stretch it out even longer probably get close to
100%. Wow,
so we're doing it all wrong and it's not all about the calories. It's everything that leads
to the calories that we need to focus on,
so on pack.
Like because sometimes you
see people online on social media claimed that 100 calories of say, Fruit Loops is equivalent to from the standpoint of weight loss. 100 calories
of eggs. Yeah, totally ignores first off, okay? Yes, they're both 100 calories and if they both lead to a calorie deficit, will it lead to some weight loss? Yes, but there's a couple things that were missing. One is more minor than the other. The more minor thing is weight loss, doesn't necessarily mean fat loss, Okay? So
Types of foods that you eat that, make up those calories, does play a big role in whether or not you lose muscle or perverse, preserve muscle or build muscle. And that's very important. You don't want to lose 20 pounds of muscle because then you're just a smaller even, you know, higher body, fat, percentage version of yourself. You want to keep that muscle. But more importantly, what those what, makes up those calories determines how you feel.
Yeah. So you
can't tell me that eating 100 calories of Fruit. Loops is going to make you feel the same as 100.
Curry's of eggs just doesn't work that way. And what do feelings lead to we just talked about it, right? If I feel good bad or I feel like I'm having withdrawal or my blood sugar crashes where I feel tired or irritable because the food that I just ate wasn't great for me. That's going to lead to things like cravings and behaviors that are not conducive to long-term sustainability when it comes to weight loss. Hmm, but there's also, I mean, there is a difference in terms of the
net energy value of both on.
Calories worth of Fruit Loops also and 100 calories worth of X, right? Because with the eggs, first of all, there's a difference in highly refined in the thermic effect of of Highly refined processed carbohydrates, grain-based carbohydrates versus Whole Food Whole Foods. Right? So right there but then there's also a difference in the thermic effect when comparing fat and carbohydrates to protein. And so, if you take something like fruit loops, which is primarily refined carbohydrates, right?
You compare it to eggs, which are primarily protein, maybe a little bit of fat. There's there's a there is a difference in net energy ingested.
Yes, I'm glad you said that. There was a study, I can't remember where I read it, but they compared a whole
natural. I should say, whole natural. But a
more whole based sandwich to a more process-based
sandwich with a,
okay? So it's like a whole grain, you know, cheddar cheese, type Sandwich versus a white bread cheese
product.
Sandwich, right? And they looked at how the the people after they consume them, what did their metabolisms to and there was a 50% decrease in metabolic activity or should I say calorie output from the processed food versus the whole more whole natural version of Sandwich? What we tend to forget is we look at the calories in versus calories out model. And we look at the calories out model and we think it's this flat number. But that number is adjusting every second, right?
The amount your body is going more or less, efficient with calorie burn, all the time, all the time, all the, the catecholamines, your body, produces norepinephrine epinephrine your hormones, testosterone cortisol, insulin growth hormone, right? And women, estrogen and progesterone. And those play a role in with men as well, all even your experiences can change that from s to S. So, to simplify something that complex and just say,
Balsa saying because the calories are saying, even if the macros are the same, that's not true. And it's interesting to me because I'll when I talk to people about this without even having to go into the weeds, I'll say well let me ask you a question, is your experience different from eating those two separate foods and they'll say yes. Let's say, what does that mean? Is our experience does that affect? Does that mean anything? Of course it does. Our experience comes from chemicals in the brain and the body in either, the experience causes it or those cause the experience are both, right? So,
To say that they're the same as such an oversimplification of something. That's so complex and elegant that it's it's a dramatic, a massive disservice. I think it's
silly. Yeah. I hate seeing the online calories are all that matter for weight loss, like they absolutely matter, but we have to be more specific with Our intention, right? Do we just want to lose weight or do we want to lose fat? You know, Mass because for a given volume, right? Doesn't muscle weigh. More than fat
anyway. Yeah, muscle takes up roughly
To 2/3 or a little bit more of the space that body fat for the same amount of weight, right? So so if you lost ten pounds of body fat, big gain, 10 pounds of muscle, you lose about 1/4 to maybe 1/3 of the of, the, of your size. So, it's much more dance. It's also metabolically active differently, right? Fat is more estrogen. Sensitive fact, lots of body fat can produce more estrogen in the body can produce insulin resistance, muscle does the opposite muscles very testosterone
Sensitive. It can help. Create more free testosterone. It's insulin sent very insulin sensitive. I mean, it's one of the ways. Our bodies stores glycogen, right? We start in our liver and then our muscle actually stores quite a bit. So it's very different, having one, and of course it looks different. I mean, you know, if you looked at a 6 foot, 200 pound male, who was 20% body fat versus ten percent body fat, they would look drastically different and this is true for women as well. You know, when women have more
Muscle at the same body weight, in other words, being leaner, they look smaller more sculpted and Tighter and then of course, there's the function body fat on your body doesn't really, I mean, you can't Flex body fat, it doesn't move your body, it doesn't improve your Mobility. You know, there's you need to have some body fat on your body, there's some essential amounts, but when you compare to muscle past that essential amount, right? Muscle helps your body move, it gives you
Mobility, so too. It's yeah, like I said, it's so simple, it's so simplified. When people do that, then you know, really what it comes from Max's. It comes from the Fanatics in the health space in particular in my
space, right? In the space
where that I tend to work in, which is a little bit more Fitness oriented. Yeah. And Fanatics, are they forget that? They're that they're who they are and they tend to talk to themselves. So if I'm a fanatic and I love it or I'm
obsessive, which is a huge
percentage of these people.
Then yeah, I just can't everything because I'm
obsessive and that's what I do. And I look at
my food and I go oh you know, I'm three grams lower of protein. So let me take a three gram scoop of protein powder or all my calories. Are I need another 15 calories of fat? Let me go eat 10 peanuts and I'm not just making this up, literally. I've literally seen people add a half, a tablespoon of peanut butter because they're fat was off, and so, they needed to get it just a bit higher or they'll eat
Eat, you know, two-thirds of can of tuna fish because the extra 1/3 puts them over. It's like nobody lives that way. Yeah, I mean, if your intent is to be a
professional bodybuilder like that makes totally little more sense really
different. Yeah. And who wants to be a professional bodybuilder? Well, you and your homies right? Are you Adam he did it for about for a bit you know it's funny when you when you should you should have Mana talk about that experience. He did it later on in his career as a mature trainer who was more self-aware and
Even was like man that was a very dysfunctional way of living and he'll say if he did that in his early twenties it would really mess them up. Interesting. Yeah because of the just the dysfunction and the food relationship that you need to kind of create and have when you're in that space, if you want to find a space with tremendous high percentage of eating disorders and Body Image issues, go to the body building
space. Yeah. Wow, fascinating. I mean I there was a time when I well I'm interested in bodybuilding science because I think it's fast. Yeah.
I'm super into that. I know you are too, but yeah, I've never wanted to actually be a bodybuilder how I do on the genetics for it but
like, no, I like the, I like feeling fit and strong. I like lifting heavy things because that's just something I enjoy doing. But as far as the look is concerned, you know, I like I like the classic ideals that you see from like Eugene Sandow. Alright, these are just these were strength strongman and bodybuilders at the turn of the at the, the 19th century like before, you know, protein powders existed and they were very
You know fit lean muscular. They looked quite functional. What you see today is its extreme I mean but all sports have gone extreme because that's just the way it works. But ya know most people don't want to look that way and definitely most people don't want to live the way that's required to look that way. I think when you really boil it down and you talk to people, they want to be relatively lean, they want to feel healthy. They want to feel mobile have good energy and they want to have a balanced life. They don't want to live this obsessive life and
I think again a lot of the information we get communicated from the Fitness space comes from the extremes and so you get a lot of this hype motivation. Kill it, crush it kill yourself in the gym, you know, if you can't, if you don't. If you're really serious, then you'll do it this way. Otherwise, forget it type of deal. It's just just doesn't work. Yeah, guys, quick cause we've been spending quite a bit of time on this podcast, talking
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I also like to sip on them during my workout. They taste great. They have a bunch of different flavors and again, providing a potent hit of leucine, which helps to promote muscle protein synthesis. So check them out. Get key on.com, genius, life and enjoy. So Cal definitely matter. You got to be in a calorie deficit. If your intent is to lose fat, but it's not the only thing that
matters. No, it's really. It's so much more effective to to work on the behaviors that lead to
The caloric intake. That's right for your body. You know, we tend to it's interesting.
There's this belief and it's wrong. There's this belief that humans are eating machines in the sense that because we evolved for most of human history with scarcity, that we evolve to just eat everything in our site. If it's put in front of us, that's not true eating too much Woulda killed us back then, just like, it would kill us now. I mean, shoot, you get a gut issues, you know, 30,000 years ago, you're dead, right? So, we have built in.
Systems of satiety palate. Fatigue right, pal of fatigue exists. So, you know, go eat something. Eat too much of something and you kind of get sick of it. You ever do that where you eat like a meal? Oh I don't want any more than they bring out something that's totally different like desert and all of a sudden you overcome palette fatigue right? Yeah. That exists because it's part of our makeup. So if we eaten, if we work on those behaviors and eat foods that that lead to that, what we'll find is this much more Natural Balance. Now, what does that?
Look like it doesn't look like five percent body fat but it also doesn't look like 50 pounds overweight what it looks like is for men. You're probably going to sit around 14, 15 percent body fat for women, you're probably going to sit somewhere between 20 to 25 percent body fat, you know, and obviously genetics can determine a little leaner or a little little bit more body fat and that's relatively healthy and fit and you feel good. And of course if you want to go leaner and push a little harder, you totally can or if you
Relaxing, when the other direction a little bit, you totally can. But that balance exists. The problem is is that the the the food that that we consume most of has been engineered and ways to kind of overcome that. And so it's like it's the it's like the signals are all off. Yeah, you know this it's almost like, you know, if potato chips existed a hundred thousand years ago, people would have over eight them back then too, you know, so Hunter son. It's just we've designed these Foods
We've developed behaviors around food, that really don't. Don't lend themselves well to, you know, to being healthy and the
push towards lower protein diets. Crazy, I think is a major problem, right, Daisy.
We know the protein is the most satiating macronutrient,
and there's a reason for this, right? There's a reason it's like, when you deplete protein from a food item, right? You increase the margin
because protein
protein is as low margin. It's hard to produce, it's expensive to produce, right? So,
So, you make food more profitable when you deplete it of its protein while. Yeah.
And protein is very satiating. It also. Have you seen the CGM like the studies with these continuous glucose monitors and, and how protein affects your blood sugar. So we had somebody on the show, right? Who this is a nutritionist that works with the CGM company and so she does nutrition coaching but she also has the feedback and the information from the person's CGM so it's really cool.
I wish I had these when I was a trainer and she says, you know, if you just eat the protein, if you eat a meal and you eat the protein, first, you see a much much more blunted, blood sugar response. If you start your day off with protein, the rest of the day you see a better blood sugar response. Wow. Now, why is that important these ups and downs and blood sugar, they don't make you feel so good and when we don't feel so good. We tend to reach for things that bring us comfort and a lot of it for a lot of us, that's food.
So, if we can work with Foods in ways, that helps us feel in ways that will give us the behaviors that lead to eating healthier. That's the that's the successful approach. Protein is a big part of that proteins. Very see? I mean, I used to do this with clients this way back in the day. I've and this was just through trial and error. I would tell my clients things like, because I learned not early on took
me awhile, actually, I
wasn't a great trainer for the first five years, at least. But I remember figuring this out, and I,
Telling clients to take things out of their diet or cut things was far
less successful than telling people to add things, it's just psychology, right?
So what I would say to people is I'd say okay here's what I want you to do. We're not going to cut anything out of your diet, but what I want you to aim for is 30 grams of protein for every meal, for example, depending on the person. So they say, okay. And it's a now you have to eat that 30 grams first. So every meal is going to have your seven ounces of chicken or whatever. Eat that first thing.
Eat the rest and then they would lose weight. Wow? Why? Because the protein would be so satiating that they would end up eating less, but and I didn't tell him to cut anything out. I'll just tell him to eat that protein. Protein also preserves muscle, it's good for longevity. I know that there's these anyway. It's funny, they bring up, you'll see these people bring up studies on mtor the million Target rapamycin. Yeah, which is this signaler of, you know, tissue growth and muscle growth and those aom tour can drive cancer and do all these other things.
For, we have to eat less protein. I, they really twist the data with something like that, in the context of cancer. We had proteins fats. Carbohydrates, can feed cancer. Yeah. All those things could feed cancers actually in the context of not cancer, a great it repairs and builds muscle. It adds to Performance. There's nothing wrong with stimulating. Them toward a natural way at all. And protein. Does that protein is anabolic? Yeah, life breaks you down. It's the concept of
Of entropy, right? So you got this like this, this
pathway in your body as a literally working night and day up. Provided you're feeding yourself properly to to build yourself back up. I tried to like create scaffolding that keeps you strong and resilient and robust.
Yes. And the other thing too is in nature, what typically follows along with protein? Because if you look at nature, but pre Agricultural Revolution, right before and definitely before grocery stores and processed foods.
Were humans evolved for the most part. What foods were high protein foods? It was typically animals. We didn't have, I mean, you know, before agriculture Revolution site here and go find a field of legumes that you could, you know, get protein sources from it was animals. So when you found protein in nature with typically was attached to, it were fats. So you got the other essential macronutrient because when you eat an animal, there's going to be fats in there as well. And then all kinds of nutrients that are hard to come by your B vitamins.
Your irons your D, you know, some of the most nutrient-dense Foods on the planet are these animal sources of protein. Yeah, so it makes sense that, you know, this is something that we should eat and we should eat a decent amount of do you follow
tie Beal on Twitter know, is that he's a great researcher. That's guys, pies yet published a bunch of bunch of papers, but recently published a paper where he basically identified the most nutrient-dense foods, like based on the nutrients of concern the
Like tend to be under consumed and at the top of the list, with the exception of dark leafy greens. We're all because dark leafy greens. They contain nutrients, and they're also very calorie sparse. Yes. So they would potentially qualify at least according to his study. They could survive for as a nutrient dense food, but other than dark, leafy greens was all. It was whole milk. It was always stirs. It was a liver, it was beef. It was eggs? Yeah. All high protein animal
products. You know, it's funny, it's, it's hard to overdose on certain nutrients in nature, but you can
This is how dense organ meats are. You can actually eat too much iron from eating too much liver, right? That's how nutrient-dense it is. You can't do that with almost any of the food. So it's literally, you know, Nature's multivitamin and then, you know, dark leafy greens.
They are very nutrient dense but remember proteins fats and carbohydrates are also nutrients their macronutrients. Dark leafy greens contain very little of all three. So if you're if you need to eat something that's going to give you all the stuff that you need, you're going to go with that. What the animal
sources you wouldn't go to the dark, leafy greens. I mean, I think the dark leafy greens do contain probably like some vitamin C maybe a little bit magnesium and certainly. Yeah. I mean there's like folate. It's a big one.
Yeah, I think the, a lot of the
That you get from greens has more to do with the aiding in the microbiome and digestion? Yeah. Then the
nutrients. What other? Yeah. So that's
why I hate them. I hate them because they help my digestion and help feed the microbiome, which is also very important and fiber, although not considered essential. I think
it's probably an essential. I would say, it's one of the essential fiber. Yeah, we trance. Yeah, it's hard to.
It's I mean, it's like I'm not
prone to conspiracy theories but I mean, you know, the key.
The the whole like they're trying to keep us week, you know, don't get me
started know. I know, I see, I don't think that they're trying
to keep us week. I think that they're just trying to like maximize profit dogs, maximize the bottom line. Yeah. And as a inconvenient sort of side effect is that it's leading to a week population. It's just that we you know it's like that's just not appreciated by the authorities at
large. Yeah we've well I mean if you follow the dollars there's elk as a lot of money to be
Industry. A lot of money in the dairy industry, a lot of money in the egg industry and chicken and pork but none of those things are patented you can't patent right now. I can't have a beef. I can't give you steak, that's patented you can only get it from me, right? But we found a way to patent plants through GMOs so they're very profitable in that sense. The beef industry is an industry and there's lots of farmers and what that does is it drives the margins down and it makes it very competitive. With GMOs is
very interesting because now I can sell you a product. Even if it's a whole product like a corn on the cob, no one else can sell it. Because it's yeah, she Mo
it, such as you Modo. It's like, you know, it's like the companies behind Oatley. Yeah. Or like the beyond meat products or impossible burger, or, you know, like these are all proprietary. Exactly. Formulations recipes, right? That can be that can yield billion-dollar exits.
Yeah, and that's, that's the part that makes me. That's the motive I would say.
Because it is very interesting, the direction that the, and I'll tell you something right now, and I like saying this, not saying that this, this is evidence or proof, but had you followed mainstream, you know, Health narrative and government advice over the last four decades. You'd be sick. Yeah, you'd be sick. And unhealthy, I mean, I'm old enough to remember when it was hammered into us. That margarine was healthy and butter was bad. You got to eat margarine, don't eat butter.
That's how I grew up. Yeah, totally. I mean I remember when eggs egg yolks oh no don't eat the egg yolks or so bad for skim milk? Everybody was like, well, if you have milk, have the fat free milk. When you know, what skim milk has been shown to cause nutrient deficiencies because you don't have the fat to absorb the fat soluble nutrients. Wow, if yeah it's, I mean, I remember all that vegetable oils instead of, you know. So these are the same people. Now that are telling us, hey, that burger
Patty that you have, that's one ingredient. You know, here's a better option. Here's one that we invented and engineered to make it taste as much like that as possible but it's Bates plant-based somehow that makes it healthy. It doesn't doesn't work that
way. No soon. They're going to be eating bugs. That's like the next of the next Evolution. I know of all this. Hey guys you know that about a year ago, I started seeing a therapist, the seem to sound cliché but it was Monumental for my mental health. A large reason why it took me so long to go to therapy to begin with
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That that we want to bust here on the show. The more I work out the better. Yeah. PC people in the gym either there's like seven days a week, right? For hours and hours and hours spending tons of time on the trail. Yeah.
This one. This one's really. This one really. Damages is very damaging because if you train think it, look at it this way, there's it's like a it's like a bell curve.
Too, little exercise will give you very little results, the right dose of exercise will give you the best results. And then too much, will give you too little exercise is a stress on the body and and this depends on the individual right. But too much of a stress on. You means your body can't adapt improve, get stronger burn, body fat and all those things. You'll actually put your body in a very scary place of stress. And overtraining can have very detrimental effects on people's Health. You can give yourself a stroke.
Process from overtraining you can cause insulin resistance from overtraining you could kill yourself by pushing your body too hard too. Often hormone imbalances, is usually how it starts off. So you want a trained appropriately and you also want to be, make sure, you know, it's effective and it works for you. So you want to give your body enough stress to adapt but not too much so that it can only worry about healing and recovering. So to use another example,
Our body's ability to darken when exposed to the skin, is a form of adaptation. Right? So imagine if, you know, you live in your mom's basement for five years, you never go out in the sun and then you go outside to get tanned. What do you want there? And just burn, know you go out and get like a little bit and go back down and you wait, and then you go out and you get a little more and then your body starts to adapt to much. Would just burn your skin, wouldn't give you a tan and you faster will cause a lot of damage. So, with exercise, it's totally true. Part of the problem or part of the
Being Factor behind that. Is the I need to burn calories. I need to move more. So the more I move the better. When yes, activity definitely is healthy for you and more activity tends to be better than less activity. But at some point, it's too much like I said earlier, but also forget about those calories that you burn. While you move if it's calories, you're you're after teach your
body to burn more calories. Hmm.
Build more muscle, get your metabolism to speed up. Make it a sustainable.
Nibble process. So, again, unless you're a fitness fanatic, you don't mind exercising all the time. What if you could just get your metabolism to be faster on its own? So, you know, you could do your desk job and hang out with your kids and your work out a few days a week, but you're burning more calories on your own. I think that's a much better approach.
Yeah. Is it true that you're actually growing like your muscles grow outside of the gym? Like they grow while you're
resting? Yeah, and and your muscles also don't just maintain a your they shrink and they grow their shrinks, its, you know, muscle protein has its protein breakdown.
Down protein synthesis. What causes muscles to grow? Is that, you know, where synthesis outweighs the breakdown and vice versa. But yeah, the, the growth process happens. The adaptation process happens
after the stimulus or after the stress. So you do the
stress, then you go through your body,
starts to recover,
simultaneously. Typically they kind of overlap. You get this adaptation, that starts to happen because they're both separate by the way. Healing is not the same as a tapping. So then the adapting starts to happen and
You if you do everything right, your incrementally stronger and you have a little bit more muscle or protein, right? A contractile protein or whatever in the in your in your body than you did before. And over time that turns into a pound two pounds, three pounds of muscle. Wow.
So it's a myth that you need to do that. You need to kill yourself in the gym, seven days a
week. You know, the stress and the stimulus needs to match the person's Fitness level. So if I took a professional athlete,
Who's
he was already whose bodies already at a super high peak level and who they, whose adapted, they've already gotten their body to adapt to such a high level, the stimulus required to get their body to adapt. Any further is going to be pretty high, right? Like, I'm trying to get a world record holder at the marathon faster. I'm not going to have them run. You know, one lap, he's gonna have to push or she's gonna have to push herself, much harder for the average person. It's way less, you're not going to get those results by
Pushing yourself like a marathon. Like a, like a world champion marathon runner. If anything. Like I said, it's going to be too much so it needs to be appropriate for your Fitness level and you know, at some point you're whatever you're doing, you're going to have to do more to continue to progress, but a lot of people at some point, look, I tell you. I've worked with a lot of people Max and a good workout. What I mean by good is appropriate like a well programmed workout programming refers to the what the workout is made up of. So like the exercises, the sets, the rats rats,
Excuse me, the tempo. If the program is good and appropriate for the person two to three days a week, most people are more than satisfied with how they look and feel with two or three days a week more than that. And then you start to get into the more advanced levels of training. Most people two or three days a week if they do it right and they're consistent, they'll get, I mean, they're happy. They're very, very happy with how they look and with
increased training volume. You also have to, I mean, you have to like be able to support your body nutritionally through
That right, like more protein. That's when when you really start to have to pay more attention to things like daily protein intake,
Etc. Oh yeah. I mean, you want to aim for generally. Of course, those individual variance here, but generally speaking for normal normal-ish body weight individuals. So if you're obese, you might want to use lean body mass, in other words. But for most people, you want to aim for about 0.6 to 0.8 grams of protein per pound of body weight. That's what the literature shows.
Be the upper limit of benefit that you'll get for protein any more than that. You're not going to build that muscle faster, recover faster, or anything like that, less than that. And you will see results that don't happen as quickly or as effectively. Another note on that with protein is when your protein intake is in that higher limit, that I just said what the sources of protein don't matter as much because you're getting so many amino acids. Yeah. That if it's collagen, if it's fish if
Beef, it's a plan. If it's plant, doesn't make that big of a difference. When your protein intake is lower than that. Like most people's, most people don't eat 0.6 to 0.8 when they lower than that, the type of protein makes a big difference. Now, that's when you can see that animal protein you know, Gram per gram in that range is going to build more muscle and give you more of the beneficial effects than let's say plant protein, right? So plant protein is not going to be Grandpa.
Ram is effective once it gets into those higher limits, it doesn't really matter. In fact, there was a study that came out that when they control for essential amino acids, in other words, all the amino acids, those essential ones were the same level. There was no difference between animal or plant protein. The only problem is that in order to get the or plant proteins to match, the essential amino acids of animal proteins, you have to consume a lot more. Yeah. So it'd be like 60 grams of protein versus 40 type of deal. So, I like to tell that to people because some people so much
Oh, Tina. Like which source of protein is, doesn't matter anymore, because you're eating so much, but most people don't do that.
Yeah, that's a very important Nuance that. I'm super glad that you brought up. It's also going to be music to anybody listening, to those whose on a plant-based diet, like their ears. Because there's this idea that animal protein is higher quality in all contexts and it's, you know, that we should prioritize it in all contexts compared to plant protein in though, animal protein is higher quality than plant protein, the difference. Really, it does it makes less of a difference when you're actually eating
enough protein. Yeah, if you're eating,
If you're a, if you're a 150-pound male and you're eating 130 grams of protein, it's not going to make a difference. Because those are complete proteins, which, you know, if you're eating a well-balanced vegan diet or plant-based diet, you're going to be fine. Yeah, but
the irony is that vegans tend to under consume protein
all way, of course real for them. This does it actually is of this can
be a problem if you're like a, if you're not, if you're on a plant-based diet and you're not cognizant of how much
protein you're eating. Oh yeah. If you're, if you're plant-based or vegan and you're trying to reap the benefits of a
High protein diet. It's hard to do with whole Natural Foods because the amount of the volume of food that you have to consume and all the other calories that come along with, it can make it challenging and even digestive issues. Like, if I try to eat like legumes or high a high protein, plant food, but do you like 40 grams of protein from legumes? Doesn't digest quite well? For a lot of people, some people are okay with it but a lot of people not necessarily. So with my vegan clients plant-based protein powders were very, very beneficial.
Super beneficial because they would hit a certain amount with their food and then we throw in a shake or two of the plant-based protein and then they get that upper limit or essential amino acid supplements. So, another thing that I would do with some vegan clients has with their meals, I would have them take, you know, four or five essential amino acid tablets, and that would bring that essential amino acid number up, and they would get huge benefit. I mean, you know, in regards to supplements, if you supplement for your needs, you get tremendous value.if, you just take supplements, it doesn't make that big of a
A difference and plan based and vegans, they tend to do really well with protein supplements, essential amino acids, supplements, and creatine creatine makes a big difference for vegans. Makes a difference for everybody, but vegans really see, might be in clients, you'll be blown away by how great they felt from taking great team, not
just in terms of their physical performance and body composition. But from mentally
cognitively, I'm not talking about physical. I mean physical. Yes, but I'm talking about cognitive. Wow. Actually studies will show IQs go up from taking creatine, if you, if you're vegan.
They would notice mood benefits energy and cognitive benefits. They say things like oh my God I'm so sharp or I feel so much better at work and they would take like, you know, 3 4 5 grams of creatine every day.
Yeah, I actually asked like what my go-to creatine is and I think it's really important for people to know that what you want to look out for is creatine monohydrate sit, right? That's it doesn't matter really what
brand know as long as it's clean & pure, right? Period. Long as it's from a good source. Yeah, there's creatine. When that hit the scene, I remember when that hits it, I'm sure you remember to
To. It was like the first supplement that actually did something. Yeah. It was a big deal and because of that the supplement industry, of course, they capitalize on that. And so then you had all these companies come out with like different versions are creating saying that their version, this one's buffered, this one's citrate, this one's whatever. This one reduces bloating or whatever. They'll come up with their own and no, no studies. Every in creatine's well-studied, there's thousands and thousands of studies on creating and creating monohydrate outperforms. All
And is the least expensive. And
that's the one that has the most studies. So I'd say go with that one. Yeah. It's also a natural molecule that is now synthesized. Right? So it's not. It's a, it's plant-based essentially. Like they don't even those naturally found in muscle tissue. That's not where they derive it. No from. It's
not since I know you can get vegan creating. Yeah. It's I think fact I think most crazy monohydrate is is vegan Source. Yeah. Yeah it's good for the mitochondria of the cells. It's a longevity. Supplement fact you're going to start seeing it.
Marketed that way as a longevity supplement. The only thing
that I don't like about taking I'm currently taking creatine. So I'm on it. I take it, you know, 5 grams every day. I didn't load, I just started. Yeah. That's because I'm under the impression and correct me if I'm wrong because I'm sure you know that you can either do the 25 grams a day loading period for five days or you can just take the 5 G maintenance dose and you'll get to the saturation period that you would otherwise get with the loading phase after about like 28 days or something like that. Yeah, just there's just
takes a little longer takes longer but I don't like the sacher. I don't like the
A loading phase is that too much. Yeah, that much. Great teen to can cause gastric upset. Yeah, it's all
because you only choking down
sand essentially? Yeah. No, I go. 5 G. I go 5, G. I've been taking creatine almost non-stop since I was 15.
Damn. I just like half
creatine. Body is, well, it's great. You know what's great about that? Obviously is a kid. My motivations were different but thankfully, all the studies coming out to show you. That was a healthy supplement. I would hate to look back and be like, I've been taking this leap for so long and it was bad for me
and is creatine okay, to take for women because that's
about all, it's amazed great for
Everybody, there's this this, you know, there's this whole like, oh, it makes you hold water, which is true, but it's not what people think it's not bloat. So like blow is outside the muscle that makes you look smooth and puffy. This draws water into the muscles. So your muscles, feel Tighter and Fuller and they contract better, and they're stronger. So it's not bloat. It's your muscles are more hydrated, is what it is. So when you take creating, you will tend to see the scale, move up a little
B, like a woman. May see one or two pounds of muscle density go up so you're just going to feel tighter. Doesn't make it look sexy. Yeah. And guys might go up 34 pounds because it's like what you're retaining water but it in your
muscle. Yes yeah love that.
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Any s.com. / genius. Cheers. Okay. Next myth, I think we're on three or four. I've lost track, but fasting that you have to fast for weight loss. Oh, gosh,
this one's a big one. Fasting is interesting, we used to call it not eating. When I was a trainer in the day. But, okay. So fasting has benefits, but the benefits of fasting come from the Detachment. I don't know. Dare I say spiritual aspect. I don't mean that.
The physical, but the Detachment from this worldly thing that we tend to develop, you know, relationships with. That's the value of this y fasting is present in every spiritual practice and religion, the health benefits, the Cell at off igigi the weight loss, whatever those can all be accomplished by just cutting your calories for the most part. I don't like fasting for weight loss because it's a wonderful way to encourage a bad relationship with food. It really is when somebody is trying to lose weight and they restrict or avoid food
Completely in the pursuit of losing weight. What you're actually encouraging is. This restrict binge model of eating and you'll see people do this. Oh, I eat, I have a four-hour window that I eat in the evening or I don't eat until 3 p.m. or whatever and if you watch their behaviors when they eat the faster they more and they eat until they're a bit uncomfortable. Well, so it encourages that fasting also in some people can also induce a bit of a low level stress.
And this seems to be more prevalent in women than in men. I don't like not eating to try to lose weight. Now, if you're doing fasting for the purposes of Detachment tremendous value, just like there's fasting from Electronics, I think there's a ton of value. If you have a bad relationship with electronics or, you know, going camping and detaching from the city, the same thing with food for me, I derived tremendous benefit from fasting
That's because I came from the I need to eat every other hour and I'm always trying to bulk and I'm always trying to get bigger and I'm afraid if I skip a meal, what's going to happen or whatever? So when I fasted I broke those chains and first off I realized, oh my muscles don't just fall off my body and who I think I've developed a bit of a bad relationship with food, right? I need to have it with me all the time and for other people it could be. Wow, I'm stressed, but I'm fasting. How do I deal with this stress? Normally, you know, put food in my mouth or
Okay, what do I do with my time? I'm supposed to eat right now, but I don't so or maybe I'm bored. And so that's where I see the value in fasting. But fasting for body composition goals. Like I said, it's a fast track towards disordered eating. Yes interesting.
Yeah, I like that. That you brought that up as opposed to just solely being focused on the mechanics of weight loss.
Know I you know the the mechanistic actually aspects of weight loss we focused so heavily on and first off I think it's cool.
And I think we need to know how things work and the body. I think we need to know and it's important to inform ourselves. I think it's important for the average person to have the information that's applicable to them. Sometimes we can overload people with, you know, I can, I love this stuff and you and I could sit down and get real deep into this. But I think for the average person it's beneficial for them to really kind of understand you know proteins fats and carbs and you know these foods make me feel a particular way these lead to satiety these lead to behaviors or whatever and these are my trigger foods. I think that's
Important. But I think if we focus too much on the mechanisms, we miss the big part, which is the behaviors, and the relationship with food. That's the part that we need to focus on the other stuff. Unless we're I mean if we think we're robots sure but we're not right. So focus on those behaviors the attachments, the emotional aspect, you know, it's funny when they do studies on on diets, all of them have a very similar fail rates, like 80 north of 80 85 %. Do you know who's actually what category of?
Out
of weight loss is actually more successful. What therapy? Interesting therapy. Not even dietitians like therapist. Like, you go to a therapist because you're obese, he liked who I overeat. And I'm, you know, I have this bad relationship with food and the therapist works on your relationships of food and how you abuse it or use it to numb yourself, the success rate on, that is much higher. Wow, then when people go on a diet that just highlights kind of what I'm talking about.
Fascinating, I do think that for some people though, you know, the the
The, the framework of intermittent fasting is a heuristic, that, that can be helpful to some, you know, provides guardrails because your average person is eating 16 hours a day, right? From the second, they wake up until just before they go to signal. So, like nighttime eating is a big significant problem for somebody. And if they're able to skim off, 3 4, 500 calories a day by not eating before, 10 a.m., and after 8:00 p.m. Yeah, I feel like that's potentially
helpful can be. I think it's, I look at it.
Structure versus fasting, right? So do I give myself some parameters and some structure to help me move in this particular direction. So, one of them maybe, you know, I'm probably not going to eat past 6:00 p.m. You know why that works? So well, by the way is well obviously it'll lower calories, but the foods that people tend to eat past 6:00 p.m. 10 to not be so great, especially when you get past 9 p.m.
interested, right? So think of
like all the foods that you eat after 10 in front of the TV? Yeah, it's usually not the
greatest writer writes rights.
So aren't eating protein, like while they're
watching a favorite, I don't know what show? Nobody's grilling chicken and eating, you know, it's usually you know, chips or something. Hyper palatable literally all junk. Yes. Usually so, so I like, I like structure like that. Like, you know, you could say something like if you identify this and yourself, let's say, you identified that you're most stressed time of the day is noon, because that's in between my meetings and oh, I hate everything and you find that noon, you go get that.
Fast food, you know, down the street. So then you may say to yourself, you know what, I'm not going to eat at noon anymore because I've identified that that I'm not in the best state of mind around that time. So I'm just going to avoid eating at noon. So the I like structure, like that, that makes sense. But now you're working with your own behaviors in your knowing yourself. You kind of understanding, you know what leads to behaviors that move you in the wrong direction.
I'm actually trying to, I already eat like a high protein diet, but I'm actually trying to like,
Bring it up even like even further my daily protein intake than it was before and one of my favorite snacks and I'm having right now, you know, like as I'm like winding down maybe watching a show on TV, it's it's a serving of Greek yogurt. So it's about 170 grams of like, fat-free, Greek yogurt, because it's a wonderful, high protein food, right? Nothing against full fat, dairy products, like full-fat, Dairy is great. But I'm reaching for the for the, I've got this fat-free Greek.
It's got 18 grams of protein in it. Then I put a scoop of whey in a wow. Mix it up which is about 20, 25 grams of protein right there. So I'm hitting like 40 grams of protein. The way is like flavored with vanilla and Stevia, so, it's like got this sweet because we organize plane and then I'll sprinkle some frozen. I'll throw some frozen blueberries on top. Just like, you know, like a couple dozen frozen blueberries. A little bit of a bee pollen, which is super tasty. I love bee pollen.
And maybe like some hemp seeds and it's super great. It's like 40 grams of protein. Yeah, that's a great. We H not many fat calories are in fact very few fat calories if any and very few
carbohydrates are, it's yours. It's approaching settle your, you know, it's also a good protein profile. You have the casein and the way casings slower digesting protein now, don't want people get like, you know, supplement companies will sell you Casey and say, this is the one you had before bed. This is the one, but casing has some benefits that are separate from way way.
Is anabolic differently than casing so and that we're getting into the weird specifics, but I know you like that stuff. So yeah. Yeah sister Casey and
it's slower digesting actually because it coagulates in the stomach is that what it is way does. Okay, interesting.
Actually, when you mix up, you ever have a case in Shake, not like a simp out. It's like it's thick your that's absolutely right. It's like thick and creamy, whereas ways. Real thin. Yeah and you need a blender casing. You typically with the blizzard. Yeah it's hard to do a shaker
cup. You get the clumps. Oh man. Yeah, yeah. If I can't use like my trusty shaker bottle. I've got like,
Dozen of these things. I know you had me went use one
earlier. Yeah, they're awesome. Okay, next
myth-busting definitively
here on the genius live with Sal? Di Stefano the man, the myth. The legend. No carbs is best. Yeah, that a no-carb diet is the best for wait. Yeah, very low carb diet, low carb. Diets are superior for weight
loss. No, they're not for some people. They work well, but they're not super. You know, it's funny. So, when I was a kid when I was younger,
Fat was demonized. It was all about low-fat and it was in fact, was what was making us fat fat was the Obesity epidemic, and it was just, it was, it was all about fat that was bad. Every health food was low-fat back in those days. And then Atkins comes out with his Atkins diet book and it blew up because specifically because it countered, The Narrative it was so opposite from The Narrative and people lost weight on it that people were like oh my God I got to do this.
Atkins is just a low
calorie diet just like the low-fat diets were
in the past so you can lose weight on a but it's so different, right? So then this thing came out with, you know, this belief that it was carbs that was causing us to get fat and you'll find studies that show that, okay, carbohydrate intake increased and there that's the Obesity epidemic kind of matches, it really, I think it has more to do with heavily processed foods, which many of which are made with carbohydrates. It's just easier to make processed food snacks. It's hard to find a processed food.
Teen snack? Yeah, it's usually carbohydrate. So that's where you're getting that from and their studies on cultures that are very healthy that eat more carbohydrates and less fat than other cultures at a higher fat, and lower carbohydrates are also healthy. So I don't like to tell people low carb, no carb is the best because now we're putting people in this kind of restricted diet. The fail rate is so high. So I think it's more important. What's more important is kind of identify what works best for you and what you like the most and what gives you the best digestion, and the best energy. Now,
That being said, I will say this, most people have worked with do better on a moderate to low carbohydrate diet. Okay. So most people have worked with feel more satiated, have more balanced energy and seem to get better results with a moderate to low carbohydrate diet, but that's not all of them. I've also worked with clients that do much better with a higher carbohydrate diet. Now, that being said, proteins and fats, you need to have a certain amount because they're essential and protein high-protein, if your diet is hiring,
Carb, low and carb, high protein. Works better in both
in. You don't need that much fat though. I mean like what like observation Ali, I know that a lot of like bodybuilders tend to like dramatically cut the fat back. Yeah. Right. When they're when they're in a cutting
phase. Yeah, but they also they're eating so many calories that they don't cut it down to past essential like you're out of your, even 5,000 calories and then you're dieting at 3,500 calories, right fats. Also tend to be easy to come by because we tend to stick
Two proteins, a few eat your meat, your eggs, your, you know, your Dairy that kind of stuff, you're going to have those fats. And then, I mean, I fats for me it's like olive oil. I mean I put all of it on on everything and I eat full-fat, you know, beef. I like to eat beef and some, you know, grass-fed beef and stuff like that. But yeah, it's you know, the the demonizing and macronutrient
You know, whether it's fat, carbs, protein is such a terrible approach. It doesn't really work that way. It's really about balance. What foods make you worse, bet were feel best and whole and natural hole in natural is really the, the commonality in any of these successful diets is, are we eating? You know, if you look at all the healthy cultures of the world and you look at their diets, you'll find some commonalities and some things that are opposite, but the one commonality all have is they all eat whole natural food diets. None of them are heavily processed
Food based diets. Yeah, also, I think when you say low carb, like, low carb, is relatively low carb relative to the standard American diet. I'm sure that's not a, that's not a ketogenic diet, necessarily
know, ketogenic site,
below 30 grams of protein. I mean, excuse me, 30 grams of carbohydrates.
No, lower carb for my clients was around, like 150, 120, something like that. Depending on the total calories, I don't consume Atomic ton of carbs. Personally, I probably stick to 200 or less if I had to estimate, I just feel
better. Yeah, that way. But I've identified that with myself and like I said, I've had clients that feel way better with a lower fat higher carbohydrate diet. They just their digestion was better and I had more
energy. Yeah. I think that I eat, probably what, what could be described as a low-carb diet, but I still every day. I eat like a piece, a piece or two of whole fruit. A couple sweet potato wedges. Maybe for lunch. Yeah, but but it's not like a zero carb diet.
Yeah. And you eat in ways that make you feel,
Good. Yeah, I mean if it felt better to eat more of the fruit or whatever you would move in that direction. Yeah that's basically my point. My point is because I've had people literally. I mean I mean literally I've had people come up to me like hey I'm doing that ketogenic diet. I've been on it for four months and you know I got that keto flu and I'm constipated. Like when does that go away? It's for months. This isn't working for you. Like you got to listen to your body, this is not the
diet for you,
and that's my point with it.
Is that if we say it's no carb, low carb and people believe that they ignore the signals that their body's telling. They stick on this particular, these parameters and then, eventually they go off and they Rebel
fascinating. Yeah, I love. I mean, I try not to eat you know, too much added fats other than the extra virgin olive oil and I definitely enjoy the fattier cuts of meat on occasion even though I actually, you know, I enjoy the fatty cuts of meat but I'm
No,
that's probably well, that I know that it is healthier to stick to the leaner Cuts more
frequently. Yeah. Have you noticed when you do go off and let's say, you'll eat something that's processed or whatever have you because you're so in tune, right? Have you noticed, like, how it
affects your body and your cravings
and your trip over that?
Yeah, I mean, I could, I could definitely tell with my digestion, you know, because my digestion is pretty good. But if I eat something, hyper processed the next day, pretty much. I'm I'm feeling it.
I'm fine.
Myself, my eat it faster. And then I find myself thinking about the bite. That's not even in my hand.
Oh definitely. So am I? And I've
become aware of it a few times because I'll do it. I'll sometimes I'll go and I'll eat like, my I love potato chips. All eat potato chips. Some rarely, I don't buy them because that's a food that I
overeat, for sure.
Kandi, you know, I've had candy, you know, sometimes I'd say probably a couple times a month, and when I eat them, I like, I like gummy candy. So, if I have gaming and I'll find myself like, thinking about this one, not the one that's on my mouth and then I'll stop and be like, oh,
This is a drug. Yeah. They've engineered the share this, man, it's insane.
A lot of the stuff that I like, one of the things that I was like most recently, obsessed with, was this white chocolate by? I was like a keto, white chocolate. It was delicious by a company called evolved. It's really, really freakin tasty. They nailed the white chocolate keto dairy-free, it's awesome. But but I would notice because when I like something, I like to just like drown
myself. That's it.
It's not, you know, it's not it's not that I'm a human that's why? I'm
a yes, exactly. I see I think that these foods are like, I think it's weird to not want to over eat these Foods, right? Like the idea that we should be able to eat these Foods in moderation to me is like, it's like advice that is just like not in synchrony with how our biology in our psychology
work, right? You're going to be playing this this, this, this this game of willpower is what ends up happening. Yeah, that's why I don't have it in my house.
This is what I used to tell. Appliance is a she say, look, I know you enjoy. I don't know, whatever chocolate and I don't want to tell you, not to eat it. It's something in life. You enjoy and you derive pleasure from it. Eat the chocolate. Just don't have in your house. Yeah, so if you want it, you go to the store and you buy yourself some and then you eat it and then it's gone, you know? You create that barrier right? That buffer between you and that impulse. So I mean it's why I like I said that's why I don't have potato. If I have potato chips in my house like it. Let's see. If we throw a party and my wife will go and she'll
buy chips, you know,
whatever tortilla chips are.
Oh chips because we have you, no family and friends and stuff over. And if there's leftover chips, I find my walk. I find myself walking the pantry and getting more and more and identify, so I just don't have them in the house because yeah, that wasn't playing this game of willpower. Like, why would I want to do
that? I like when snacks come in already portion control, that's good packages. It might not be as smart for the environment, but I don't care. It makes it easier for me to moderate my consumption of these foods that are not designed to be consumed in moderation, you know? So when it's like, if it's ice cream,
Like the ice cream like on a stick pops, right? Because it's like that's 120 calories right there that I know I'm not going to over over-consume. Not gonna go past that, you know, or like if it's a bag of chips, I like the smaller bags of chips because I know I can just eat the whole I can eat the bag and mentally. It's a much bigger hurdle for me to like I'm not gonna let myself be two bags of
chips. Yeah, it ways. It's a barrier between you and the impulse, because if it's right in front, even there's no barrier the impulse continues. That's what it turns it. That's what I meant. When I said I was eating the gummy candy and I was thinking about the night, was it became impossible?
Ulcerative. So, I tell people so you can either buy individually packaged or you could get yourself little. So if you want to, you know, be good with the environment, you could buy yourself a little serving tupperware's put in your servings, put them in the cupboard. Put the big container of the thing somewhere. That's not as easily accessible. And so then you go in and you grab your little Tupperware and you eat it and it's
that makes perfect sense. Yeah. Yeah. What else do you see in the fitness? Like in the online fitness space, that really like gets you, you know,
That really, you know, bothers you because there's I feel like there's a lot of misinformation and yeah,
well, in my space is very interesting because it's a lot of people who have a lot of popularity and who have big voices tend to because they look really, really good. And a lot of them look really good because they're very obsessive and you know it's a lot of its based on insecurities. That's why I started
working out. So and by the way, I
don't want to make anybody
I feel bad. We all have our
issues, so I totally
get it, but because they get so much attention their voices come out, and they tend to promote things
that like,
like the hype and motivation, you know, stuff, there's nothing wrong with motivation, but really attaching yourself to that feeling and depending on that feeling of losing strategy because it goes away, it doesn't stay with you forever. So picking workouts that are hype and motivated and exciting. And that's what I'm always looking for. Doesn't allow you or at least your, you know,
It's not encouraging you to develop the skills and behaviors that allow you to stick around when the motivation goes away. So in the fitness space, you see a
lot of that hype, a lot of that
crush it in beast mode and, you know, you just do it anyway and don't stop and that kind of stuff and that's because they like that.
So, yeah, but when you
communicate that to the average person, it tends to contribute to on off on off. So, I'm working out. I lost my motivation. I'm done. And I'm hyped again, and then I'm done. And it says, on off type of thing,
Another big myth or or Li is the is the weight loss one? In the sense that, okay? So I'll tell you a story, that's really interesting. So this actually happened to Adam and I'll tell his story because I think it illustrates it so well. So when he managed there was a there was a gym that he managed and he had like 30 trainers under him and they all did a contest among the trainer's. Let's see who could drop the most body fat in. I think it was like two months or something like that. And he had set up a deal with a
Water Wayne company. So they drive a truck to you and they would do a dunk test, which is the most accurate way of measuring body fat interest. It's very consistent right side of the work you never done before now. Okay? So there's different ways to test body, feathers body, fat caliper. Okay, then there's electronic impedance like you hold the device in it, right? And then there's underwater weighing underwater, weighing is the most accurate, because the way your body outside, the water than in the water and because they know what the buoyancy is a fat, they can.
We subtract it and it's not 100, nothing, that's 100% accurate but it's as accurate as you can get. Wow. And so they what they do is they put you in this like harness and you breathe, all the air out of your lungs and you go under water under the water and then they way you. So it's
kind of claustrophobic actually if you
if you've ever gotten in the water with no air in your lungs and it's kind of eerie sounds scary. But anyway so that he had this set up with this company that would come and they would come and test the trainer's as part of this contest. So they came and tested them. Everybody had their
Baseline. And then they do this big cloud. Remember what the award was it was like this big thing. Well, anyway, they got, they got tested again and a lot of the trainer's body fat, percentage went up, and they were pissed there. Like, this machine is broken. These guys are full of crap. Whatever, why are they so pissed? Because they lost weight. They lost weight on the scale but their body fat percentage went up. How is this possible? Here's what here's what's happening here. If you weigh 200 pounds and you have 40 pounds of body fat on your 200 pound frame,
That is how much, but what's your body fat, percentage, 20%, right? 20% of your body is body fat. If you lose 10 pounds or let's say, you lose 20 pounds and you go down to 180 pounds, but you have the same amount of body fat on your body, 40 pounds, that now has become a larger percentage of your body weight. Yeah. And body fat. Percentage is what matters not your total amount, right? Because 250-pound muscular man can have way more body fat on his body and be shredded than a
You know, 100 pound man type of deal. So they lost weight but their body fat percentage went up. Now, why did that happen? Because they aggressively cut their calories and did a ton of cardio and made their bodies become more endurance base, which made them lose muscle. They lost muscle loss muscle. Wow. So they lost 10 pounds, but seven was muscle and three was body fat and then body fat percentage went up. This happens to people all the time, the lose weight on the scale and not realize that a good chunk of that was muscle.
And now they're sitting at a lighter body weight, same similar body fat percentage, maybe higher body, fat percentage with a slower metabolism. It's less muscle, and they set themselves up for really unsustainable future with by doing something like that. Now to preserve
muscle when dieting you want to correct me if I'm wrong, but this is just sort of like you know from a 30,000 foot view. What I what I believe to be true, you want to create a calorie deficit but you don't want it to be too.
Dream, right? You want it to be. Maybe about 500 calories a day. Yeah. Is that the
general? Any on the amount of calories? You're consuming? If you have a larger, if your metabolism much faster, you could cut more. If it's much slower, you could cut lescott. If you're not. I mean, if you have to go down to 13 or calories, you don't want to go. You know, I don't like to take people below. I don't like people going below 1500 calories
when they died. I like to try and build a metabolisms up before I cut them
down because I want them to come to a
place that they can maintain got it, right?
But yeah, you don't want to, you don't want to cut too much too
much because then you risk muscle loss, right? I
do because in effect that your body Burns muscle, it's not burning muscle, it's just paring it down. It's pairing the muscle down to slow your metabolism down to match the energy intake, trying to energy outputs, trying to match the energy. Is your body wants to survive?
Correct? Right, correct. So don't cut too
much, lift weights, that's very important. You have to give your body a reason to have muscle. Yeah, I've heard
that the see you don't want to change your workouts. The same workout that you would do to. Optimally put on muscle is the same
Kind of workout that you want to do when you're in a calorie deficit because this would be the best workout that preserves muscle. Yeah. All strength training should be geared
towards building muscle and it doesn't matter if you want to lose weight gained weight, what your diet, you know, how you're moving your diet, because the workout that builds the most effective at building muscle is give you. The one that's gonna be the most effective at preserving. It got it when you're losing weight. So I'm well, you want to lift weights or do strength training of some type. So your body weight bands, machines, weights strength training, don't cut too much. And here's a third part. Hi.
Protein, keep the protein High, keep the protein really high and the lower, the, the, the bigger, the cut, the greater the higher in that range. I gave you of 0.6 0.8 protein. You want. In fact, some people see results or better results, going as high as a gram of protein per pound of body weight. So you
just want to bring you just wanna bring the carbs and fat
down your arms and better energy. Yes, carbs and fats and because fats are essential at some point. Then it's usually mostly carbohydrates. But I like I said, I don't like to keep people.
People's calories too low. I like to see men cut no lower than 1890 in our calories and I don't like to see women cut with anything lower than like 50 if I have to go down lower than those numbers. Then what I'll typically say is okay let's let's try to build your metabolism because we're going to end up in a place that's not going to be very sustainable when I get the weight loss. But now you're going to be sitting at 1200 calories and your maintenance that 1500 afterwards. And then what? Yeah, is there
like a formula that can help people determine ballpark there their maintenance?
Calorie needs. That's a yeah, I wish
I, you know, I thought there is a cat. I think there is a
cap calculator at the NIH website somewhere.
Yeah, we have 12, we have one on maps, macro.com but it's a general estimation the best. The best way that I found is to track your calories over two week, period, see what you normally eat. And if you don't gain or lose weight then it's probably around there but really just monitor how you feel monitor your performance and then you can test your
Can get your body fat tested, you know, once every three or four weeks to see if the weight loss on the scale is body fat or muscle, sometimes people buy, you can also gain weight and get leaner, right? So if your if your body fat stays the same but you gain 5 pounds of muscle, your body fat percentage is now gone down. So body fat, percentage tests are pretty good. The electronic impedance ones are the most convenient because you can just buy a device on Amazon and usually, it's with your hands or your feet, the only thing with those and I'll caution people's those can be
Be very they can vary dramatically based on your water intake, food intake of the day time of day. So if you do an electronic impedance and test impedance test gives me do it at the same time every day. Same like so I like to do like first thing in the morning after I glass of water and you know, same time, that way you can get at least some consistency and then don't don't freak out over one or two percentages. Just look at the trends, so, it's always a trending up. Is it trending down?
I'll give you a good idea.
Super helpful. What do you think? When people say that a calorie is not a calorie or a calorie is, a calorie like, there's this
debate, right? What. Well, there's a so there's it's really
interesting because I'm obviously of the camp that argues that calories aren't all that matter, although they do matter. Absolutely right. But then sometimes you'll see on social media, people will say, that's right. A calorie is not a calorie, but I think it requires
Choirs, and those are usually the people that are on my side, right? And I think it requires a little bit of clarity so that people really are able to communicate the utility of calories accurately, right? Yeah. It's important to know that a calorie is a calorie because a calorie is a unit of measure is, right? It's like the same way that like a mi mi, right. You can walk a mile up hill. You can walk a mile down hill, they're both a mile, right? Yeah. It's much more difficult to walk uphill as compared to downhill.
But a calorie is essentially a calorie,
right? It is, it's it exists, it's real, and it's a calorie but I do get the whole calorie is not a calorie side because of how the metabolism adapts on a you know, hour-by-hour basis. And so people will notice hey, but the same calories, don't do the same thing with me anymore. What's not the calories that change? It was the output part that changed because your body's, you know, constantly monitoring and modifying the adapting that
That so there's that there's also this when you look at foods and you look at the calorie content, they're allowed to be 10% off. That's right. So, you know, a 400 Cal, you know, snack or food could be as high as 440 calories, that doesn't sound like much but it adds up. That's how you eat, you know, every single day or you or you eat two meals and ones off by 10% so the other one. So so I get that it's there also.
When people go and apps are pretty good now. But I double check the app because a medium banana is not what people typically. Think a medium banana is interesting. Okay so I remember doing this years ago. So back in the day before we had apps and stuff we still have this Cal King book and this is how we would you know work with clients and would show them. This is you know sweet potatoes, whatever. And I remember
In there, it said, large sweet potato,
and I think it was like, 70
grams of carbohydrates or 60 grams of carbohydrates and remember how much it weighed, but it was like a unit of weight number be like, I wonder how much this large sweet potato. I have ways, and I waves like almost twice as heavy as what the book said. So I'm like, okay, I gotta go off the weight. Do you notice that our food is getting bigger way bigger? It's insane way. We've bred it to be your, look at picture, you're looking at Old paintings of fruit do it
since I seen that. Yeah, I've seen
In some of the like they're like the old
watermelon. Yeah. It's like a whole rind and
seats. Yeah, we took if you look at a crabapple that was like the OG Apple. Yeah dude. There are honey crisps and I love honeycrisp apples but sometimes you get them are the size of my freaking head. Yeah a massive. We've done a really good
job of
breeding and changing our
food to suit our. Our needs and desires our needs. And have you seen pictures are chickens? No. Oh you haven't seen. Look at chickens from the 1950. The ones that we have today are pro
A bodybuilder versions of the old. Oh, they're huge
now all, they're all breasts. Wow, and
just they look like dinosaurs compared to the old shape. I
can't even walk. I mean, he's Portugal,
they just, they look so different. You know, a lot of our Foods changed because of the breeding. So if you want to be accurate with, you know, calories of you probably have to weigh plus. People don't really have a good idea. Like you say, six ounces of chicken and someone most people have no idea what that looks like. And they'll say, oh, that looks like six out. Well, weigh it, and get an idea. So that next time you have a more accurate
You know idea of what 6 oz looks like. Yeah, everybody I think should have a
food scale. Yeah. And like just audit things every now and then I do it. You know, like what the Greek yogurt like snack before bed that I was telling you about. I like, I buy. I mean, I buy a Greek by the can be a walker, big jar? Yeah. No, it's not. Well, it's like whatever. It's like, it's got multiple servings multiple servings. Yes. And and, you know, I don't want to just eyeball it. I want to know, like, what a serving is where I know what I'm eating. So, I like weight on a freaking scale, you know, it's not that I'm like obsessing over. Like I've got to get it.
Right? Sometimes it's over under. But I want to be, I want to know what a serving is.
Yeah. And you can eyeball it after that. Yes. You get a good idea. Yeah, there's a
everybody. Everybody should have a scale. Yeah, I don't know if I've talked
about this on your show. That the four stages of learning. This is true for anything but they say it starts with unconscious, incompetence. I mean, you just don't know what you don't know. A lot of people are there when it comes to Foods. So you once you start to learn about foods, like, for example, if you're listening to the podcast, this podcast you may be moving into the second stage, which is now conscious
Incompetence. So now you're like, oh, I don't know all this stuff. I probably should way that apple or, you know, I didn't know that was a ten percent, you know, that could be 10 percent higher in calories that the FDA allows for whatever. Like now you're consciously incompetent and then what you do is, you start to pay attention, and you start to modify things. And that's the third stage, which is conscious competence. But when you do that and you practice it, what you want to move to is the fourth stage, which is unconscious competence where it just becomes stress-free. Because if
It's stuck in the weighing and measuring which we've talked about many times. That is a stressful way to live and nobody wants to do that all the time. But I think if you, if you measure if you weigh, eight ounces of steak, 6 ounces of chicken, you know, what is a handful of nuts. How much is that way? What is that supposed to be considered? Like, what is a serving of this way? Get an idea. Do that a few times. Then you can eyeball it on your own and you'll it's not that big of a deal.
Yeah, super important. I mean I've been doing I do like
Heavy cream in my coffee in the morning and I'm making sure that I'm putting like a tablespoon in. It's just so, I know, you
know, because the difference
between a tablespoon and 2 tablespoons is like almost
100 calorie ever seen, what people consider like, a tablespoon of peanut butter. Oh yeah, it's awesome. It's like a fort. I was that guy, really? But like that's a tablespoon right now. That's not a tablespoon. That's like, for how do you feel, what the heavy cream in your, with your caffeine? Do you notice the caffeine's a little bit more smooth?
I love it. Do I think it tastes great. I think that there's a strong argument to be made for if you're, if you're a coffee drinker, don't have to be a coffee drinker. And you know if your Dairy
Of, you know, maybe open up, maybe don't do it. Yeah, but also like heavy cream has virtually no fat. I'm sorry. It does have fat. It has virtually no carbohydrates and no protein and it's got no Casey and if your case insensitive it shouldn't really have any lactose maybe Trace lactose you know. But I've used it
before. Yeah. Caffeine if you pair caffeine with a fat yeah you tend to get a more sustained. You don't get the spiking crash as much as you get when you consume.
It with the fat. That's why the Bulletproof Coffee became. I think a lot of people really enjoyed it because they notice that the energy lasted a little longer. Yeah, it was
the fat that wasn't exactly. And I think Bulletproof coffee is delicious. However, I don't think that butter is, I've relegated butter, two more of an adult Indulgence food like a yellow food, oh, really? Yeah, because I it's the lack of milk fat globule membrane which we might have talked about when I do, I don't know. Shh, yeah, but when you could feed tube, you could feed people heavy cream, and butter. Butter is just turned cream, right? And you'll see an adverse
Donna lipids after the butter feeding as compared to. I did not know that as compared to what does that have to do with? It's called milk fat globule membrane system. Basically what it is is that milk is similar to blood in the sense that it's mostly water. And you've got these droplets of fats that are perfectly suspended within the mostly aqueous solution, right? So Nate Mother Nature's brilliant? Right? It's devised. What are essentially lipoproteins? Like you've heard of like ldli, right? It keeps like the fat in your blood soluble in the solution, that is mostly water.
Which is your blood, right? So, similarly in milk, you've got all these fats, right? That are encapsulated by this lipoprotein, called milk, fat globule membrane, which is like this complex of phospholipids and sphingo might actually compounds it a really good for the brain. So I have this theory, that milk fat actually is particularly supportive of brain health is if you think about like a neonate, right? The brain is under rapid. Yeah, growth and development. Wow. So I think that Dairy is actually the psyche, if you part, well, if you're a kid, you obviously, are you
You produce the lactase enzyme, right? So I think it, I think it actually is a very healthy food. I've come around like Andheri, I
used to do dairy is if you can tolerate enough, you don't have an intolerance to it. It's one of the most nutrient-dense healthy food and it's a
full fat versions. Yeah. That are that you know, tend to be the best. Yeah.
What about the what about eggs for brain development is really good. Right? Because of the choline in the nutrients that I have my baby son, he eats, it's funny. He has a slight intolerance to egg whites. So every morning, he eats a three yolk scramble and
Arresting
and people that have egg sensitivity, it's going to be to the egg, white usually, right? Yeah, it's not going to be to the egg yolk and egg yolk is like a, it's like a cognitive multivitamin. Oh, yeah, considerate are they
considering choline essential yet? It's conditionally essential, okay?
It's conditionally essential that you have to eat it. But you it's not technically essential because we do manufacturer in our own bodies. A little bit of choline, but we definitely need it. Used to be considered a vitamin.
Yeah, you talk about you were earlier talking about your favorite high protein snack for me, it's
just boiled eggs.
I'll have boiled eggs in the fridge, and it's a very easy six or seven grams of protein, put a little salt on it, and nothing makes me feel better than eggs and from a performance standpoint, when I eat, I probably will average 8 to 12 eggs a day. And and I notice a big difference in strength and muscle performance. When I go from that down to like no eggs. If I go on vacation or some like, they're not even almost a dozen eggs a day. Yeah, damn. Yeah. Every day, you should see my cholesterol numbers there. There my that when I do my cholesterol, my doctors are always like
Like this is the best profile I've ever seen. Wow. And I tell him, I like ten eggs a day. You guys hear
that? That's freaking awesome. Dude, amazing. But wait, I was gonna say something about coffee that I think is also really interesting because I looked into this, that another benefit of putting heavy cream in your coffee is that coffee, you know, is one of America's top sources of polyphenols, right? And these compounds are fat soluble. So actually, if you're, you know, if you're ingesting coffee on an empty stomach in the morning which I used to do and you know, I used to get like shares from the caffeine infusion, so the
The adding the fat to the coffee helps with that as well. I feel better when I drink it but also you're making a lot of these like phytochemicals and coffee more bioavailable. Oh, just like
having a fat-soluble vitamin with
you some fat, but, but whole milk does this, as well? Right. And half-and-half to some degree. Does this as well? However, milk proteins have been shown to interfere with the absorption of those same compounds. So what's great about heavy cream, is that it doesn't have any protein in it.
It but it has fat, that makes those compounds more our bioavailable, and it doesn't hinder their your access to them the way that wow. Protein. Well, you know, I also, I saw your
post on caffeine speaking of coffee and it's health effects on the liver. Yeah, you know, what's interesting about that. So years ago, years ago, I had got real deep into just reading on cancer and this and I had found studies that showed that caffeine and coffee reduces liver cancer risks.
And then you talked about that pathway, that caffeine seems to work with, in terms of improving health of liver and I was like, that's
probably what it is. Yeah, well it, yeah, it acts like a natural pcsk9 inhibitor, which was is this new family of cholesterol. Lowering drugs are called pcsk9 Inhibitors. When you inhibit this protein piece pcsk9. It increases availability of the LDL receptor on the liver which is this receptor that Bob's up to the surface of the liver. That sucks in like a pro be containing lipoproteins like your LDL for
Lester all, you know, and it sucks them in dismantles them uses cholesterol to create bile acids. I like but so it makes your liver more, efficient, cholesterol, recycling machines. Oh, that's awesome. Yeah, that's
phenomenal. Do you take up the
dose, was very high in that study that where we discovered this, it was like 400 milligrams of caffeine or sure like that but like conceivably you know unless there's like a threshold effect. Caffeine is good. It
is my yeah, that's an individual thing, right? For some people can cause a
lot of I'll do about 300 a day on average is what my caffeine intake.
Do you combine you take theanine with your caffeine?
I did, I was four at a certain point, but it's not
doesn't. Does it make a difference for
you? Well know the issue is that theanine doesn't like it doesn't stir in easily. Like I haven't found a thinning that stirs in, so I'll have to blend it and I just
know, take the capsule. Oh, yeah. What do you think it tastes gross? I'm just,
I'm always thinking because everybody's trying to like engineer their coffee and so, I kind of like it got no. Yeah, you're right. I literally have a little tray because we have an espresso machine. My wife, has it ever been smart? Yeah, we have a little
tray of Feeny.
Me and you just take your no, well, yeah. 200 milligrams of thinning with with your espresso or does that do? What is it? Oh, a balances out. The the so I love. So here's the, I don't know, you want to call it the unhealthy side of me, I really enjoy taking substances and supplements and I say substances, I don't mean illegal maybe but usually not but I really enjoy modulating how I feel and you know how am I going to feel my workouts or I'm going to write a blog or I'm going to work on a book or whatever. So
Caffeine with theanine I get this really in these studies will show us. You get this really nice. You more euphoric feeling from the caffeine and last longer and then for people who are prone to anxiety from caffeine, it's it lowers it
fascinating that there are synergistic. Yeah, caffeine and you naturally find theanine in green tea which also has caffeine, right? Yeah.
So that might be why some people feel better on routine green tea than they do caffeine although I don't know how high the Athenians I'd stick to about 200 milligrams. Athenian / I go one, two.
One. So if it's 200 grams of caffeine, it will be 200. Mg of Fini,
fascinating good to know ya. And your average cup of coffee is like 1 to 200 milligrams of caffeine Athenians. A good example of like, one of these non-essential amino acids. It's like, you know, because we have our like, essential amino acids, right? But l-theanine is like this, like I guess it's like a plant. Like this, like plant amino acid,
is supplemented on an empty stomach by itself. It's actually a pretty good. Mild anti. It's an anxiolytic. So it's anti anxiety. So you can actually, if you
Like mild anxiety. You could supplement with the inning throughout the day and you might notice some benefit. And then speaking of amino acids, citrulline citrulline, another study just came out showing its it helps with blood vessel health because it contributes to nitric oxide production, interesting body synthesizes citrulline into organizing, which is it's better, it's more effective than supplement with organizing because your body tends to destroy it when you supplement it with that, that way but you get more nitric oxide. Blood vessels open up.
And are healthier. So you probably gonna start seeing these in heart health supplements do like you know for lowering blood pressure and stuff
or also for like sexual performance already there. Yeah. Aren't they already
have a pump supplements and all that
stuff? Damn, dude. This was awesome. Yeah, always fun. Yeah, always fun. We're can listeners connect with you on social media and working. They learn more about mind Pomp and like, you're all the programs that you guys
have that. So, obviously mine, pump the podcast. You can find it anywhere. We now have put them on the podcast.
YouTube my pump podcast and we made it a visual show so it's really cool experience. You can find us there Maps. Fitness Products is what we have all the workout programs. So you'll go on there and you can read about you know which program is for what what's appropriate for maybe your body and if you have questions you can always email us and we'll have we have someone on the other end that will help you know direct you in the right way and the right way and then for social media can find me on Twitter. My pump cell until they kick me off.
Yeah what do we have to do to get you back on
Instagram? They have to let me
Back on, you gotta leave my original tweet and it's kind of nice being off, dude. Yeah, I'm not a huge, you know, it's funny about doing what we do. I don't know if you're if you're this way, I love it because I love what I do and I love helping people and I love hearing about how we've impacted people, then I'm also private and I also don't like social media and I don't like the back and forth and on social media type of deal. So it's interesting
like yeah. I
like it. And then this Parts about my,
you know, know the, but I get sometimes too caught up. It's like something that I want to.
Improve just, you know, in my own life, like I'm a little bit too much on social media. You know
what, you know when Joe Rogan was going through his whole, it was a little while ago when he's going through his whole shit storm, whatever he said, he just he said even pay attention, he's turned it off like well, yeah, duh, I should just do that supposed in ghosts.
Yes, that's what I aspire to and I'm getting. I am getting better at it just to be fair to myself, like, I'm getting better at at posting ghosting. You know, just like drop the post. Let
people argue in the comments that people argue in the comments. Yeah, I mean, I'll spend like, I'll so I try to
spend
Like 50 minutes because, you know, obviously like I love my followers. So I do want to answer questions as they as they arise, but I don't want to, you know, do well on it too much and, like, and stay for the haters that show up in the trolls because they inevitably they, you know, they find my page view, the explore page. Yeah. And it's just, I posted this thing recently about the Tufts University, food compass.
Initiative, which
is this the one that showed that like frosted mini-wheats was better than? Yeah. Can you believe that they would put something like that out? And it's not saying and it's not satire, it's insane. I mean, all
those Foods. Yeah, they were. I mean, that was part of the, I believe it was that tire. Swear
to God, I thought there were, it was a joke like, Babylon, be, or someone put it out. What
people need to do is like, reverse that that whole thing, right? Like, the foods that were all the way at the bottom, like to be minimized are the healthiest where the healthiest foods on that list eggs.
You know, it's weird.
If is it, okay, is it just me? Or is it feel like there's there? Like purposefully misleading people? It's really because it's so it's not like he, right? It's not like kind of off like where you could kind of debate. I well, maybe whatever it's literally the opposite. Yeah. It's really really strong when I saw. I literally thought it was set before I shared it. I saw you posted it and I'm like, well, Max does his research. So he would know if this is satire. I'm like, but I got a double check because it looks crazy. There's no way. I looked it up my own.
Oh my God. Yeah they actually did put
this out. Well the graph that I posted to remember that researcher. I mentioned earlier time be alive. No we've never, collaborated have no affiliation with him but I love his work and he posted that or he published that paper that I talked about earlier where they looked at all the you know they they they post a hierarchy of nutrient dense foods. He was one of the author's on this paper where it was a critique of the food. Compass paper that came out from tuft and they used the
Either used the algorithm to to determine the score for each of these foods. But actually, what I think was that these Foods were included in supplementary material material that was published with the study. So they basically, like they created this chart to show the the irony. No, I can't ridiculous that how ridiculous it was. Yeah, so they publish that. So that chart was actually from the critique of the toss paper, which as far as I know, and correct me if I'm wrong. It was completely. It went completely ignored. Like they haven't responded to it. The Tufts University author.
She publishes food Compass, pyramid, and they're funded by Barilla, right reflectors, makes pasta. And I think, I mean, I honestly, I try not to be like, to let my head go into those, like, conspiratorial territories, but it's like, it has to be the money, right? It's like,
yeah, you know, these Regulatory Agencies, a lot of the people that run them are were people that were running these large, you know, companies food companies, and they go back and forth and try it all the time. Yeah, I don't know if you remember, but there was this initiative years ago where they were trying to change.
School like school lunches. And they made this like, okay, has to have a vegetable in their food because that's what they said. Okay, it's gonna be healthier if we had a vegetable and they actually passed, they went in. They lobbied and they passed and made it. That pizza sauce would be
considered a vegetable because made from Tomatoes. Well, so, yeah, dude, I don't
so they're like, oh, Pizza, that meets the criteria for having a
vegetable on it nuts. Yeah, I mean, just it's like, it's so crazy. Some of these like evidence,
In air quotes evidence-based personalities on on social social media will, you know, they'll become apologists for, you know, these like food companies. And I've heard people say that like french fries or a vegetable because their potatoes,
you know. But yeah well you know, it's interesting. Right. I one thing that you said once on our you were on our show and you said something, I've used it a million times now and I try to credit you each time because it's a and I don't know if you first said this but I love it. You said don't be science.
Bound, B. Be science-based. That's a Max original. Yeah, okay. Yeah. Evidence evidence based, but not evidence parents.
So that is your original is good. But I always say this is my friend Max had this look of fear in it's incredible and I love it because evidence is great, but we disc, we discredit, hundreds or thousands of years as wisdom of wisdom as evidence. So it's like, you know, ashwagandha and aromatic herb. That's been used for thousands of years for anxiety and
Improve fertility, in men until there's a study that we've done. There's no evidence to show that it works right. Well, they've been using for thousands of years. That's a lot of anecdotes. Like I don't want anecdote or maybe 50 anak do or like an internet group. Maybe not the best anecdote, but we have thousands of years or hundreds of years. There's going to be something there when it comes to food. Oh my God like we have thousands and thousands of years. We have more than that, right of of wisdom around food, you know when
When kids used to get sick before vitamins were invented, we would give them, you know, liver or cod liver oil or whole milk, right? Or you know whole eggs or whatever. And look at cultures that have been around forever. How do they eat? You know, when hunter-gatherers kill an animal, they go eat the organs first and they eat the rest and so I think it's we got to look at that and stop making it so damn. Complicated need to see a study. Show me a study. Show me a study. You know what do you mean? Let's let them die like those studies show me the data. Yeah I like the studies but there's
There's tons of evidence that's been around for thousands of years and wisdom around. What foods are probably the best
e 100 percent. And we're, we're just out here. Undermining all that, all that all that. Yeah, that knowledge and wisdom. It's screwed up. It is,
it is, but I'm glad you're here, dude. Yeah, likewise, you're on the, you're helping. Thanks for helping against it.
Well, there's this like great mr. Rogers? Quote, find the helpers. I love that one. Find the people that are trying to help
And keep them in your orbit.
Well, I will say this, I'm doing this as long as I have there's it's easier to access information. Now, for sure. The bandwidth on the Internet is there's no comparison to, you know, when I was younger and
we had magazines and TV and radio.
So there's more bad information now, for sure. But there's a lot more good information as well. And this, I always think of this because sometimes I get like dark and I'll, man, it's why I can't believe people are going in this direction.
Direction or what's going on. But I'll tell you, when I go to gyms now, I see women lifting weights like properly. I see people using squat racks when I talk with people about nutrition. The questions that they ask me are different than what they used to. Now I hear people talk, like, so the good stuff I think is really starting to come out and I believe that good information beats bad information over
time I really do. Yeah. Here. Here couldn't agree. More with a man. Thanks again for coming back on.
Tell out of Injustice, I said, what's up? Alright, and yeah, have you over for dinner, next time? Yeah, that'd be amazed. All right with you, I'll come and stay the night. It's all you guys out there and podcast line. Thank you so much for listening to this episode of the show. Please share it with your friends and loved ones, leave a rating and review for the show on the Apple podcast app it really does help the show grow and it's a freeway to support and I'll catch you on the next episode. Peace, everybody.
