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Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio.

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Speaker 1: Welcome to Fitness Disrupted. I'm Tom Holland. The show is

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Speaker 1: about helping you live your best life. And to do that,

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Speaker 1: I need to talk about several different things. Right. It's

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Speaker 1: about motivation, it's about inspiration, it's about education. But I

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Speaker 1: can't just give you the science, and I can't just

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Speaker 1: give you the motivation, and I can't just bore you

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Speaker 1: to death with the research and things like that. And

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Speaker 1: I know some of you may want that just the science,

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Speaker 1: and I'm going to give you the science, but it

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Speaker 1: needs to be totally focused on all those different areas

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Speaker 1: because you can't have just one. That is the problem

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Speaker 1: with fitness. That is why we need the disruption, and

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Speaker 1: why the disruption is exactly what I'm bringing to you.

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Speaker 1: It's the science, it's the motivation, it's the inspiration, it's

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Speaker 1: changing behaviors. But it's not the Ivory Towers only, and

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Speaker 1: it's not just the raw raw. And that's the problem

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Speaker 1: with so many of these called experts out There's they're

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Speaker 1: either just giving you the science, but if you have

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Speaker 1: the science and you can't really apply it, if it

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Speaker 1: doesn't apply, if you can't work it into your everyday life,

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Speaker 1: then it's worthless. It's worthless, right, But listen, people know

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Speaker 1: what to do. You know what to do, move more,

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Speaker 1: eat less. But that's obviously not enough. So this show,

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Speaker 1: the disruption and fitness, is taking all of those different elements.

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Speaker 1: So I'm gonna have some shows with guys like David Garcia,

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Speaker 1: who's a quote unquote real person who lost a hundred

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Speaker 1: and sixty pounds and has kept it off for almost

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Speaker 1: a decade. Okay, I'm gonna have guys like Dr Daniel Lieberman,

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Speaker 1: who is the pre eminent research scientists I would argue

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Speaker 1: into human evolution and exercise and specifically running. What an

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Speaker 1: amazing episode that is. If you haven't listened to that one,

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Speaker 1: you should. But I'm not gonna just bore you to

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Speaker 1: death with the science and the and the Daniel Lieberman's

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Speaker 1: I'm not gonna just bring you the real people. You're

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Speaker 1: gonna have a mix. Okay, You're gonna have a mix

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Speaker 1: because that's the excessive model ration. That's what is needed

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Speaker 1: to have a lifetime of happiness and health and wellness.

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Speaker 1: You need it all, and you need a little bit

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Speaker 1: of it all, not a lot of any one thing, okay,

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Speaker 1: And that's what I've learned after being this business for

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Speaker 1: for thirty some odd years. It's the balance. It's the

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Speaker 1: blend of the motivation and the education and the inspiration.

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Speaker 1: That's what works long term. And we're gonna figure out

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Speaker 1: what works for you. If you're someone who loves the science,

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Speaker 1: hey you're gonna get it. Not every time, not super deep,

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Speaker 1: there's other shows for that. But I'm gonna give you

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Speaker 1: the science, but just enough. That's the art, and that's

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Speaker 1: what's really challenging, and that's what I love. And guess

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Speaker 1: what guarantee if you follow the advice here, if you listen,

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Speaker 1: you will make incredible change. I loved that. My first

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Speaker 1: couple of books that came out, Marathon Book, Triathlon Book,

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Speaker 1: the common critique was this can't be enough, This can't

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Speaker 1: possibly be enough. It is, and if you follow it,

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Speaker 1: it works because my job is to get you the

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Speaker 1: greatest results in the shortest amount of time for a lifetime,

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Speaker 1: with the least likelihood of injury. Right. Can't bore you

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Speaker 1: to death with the science, can't push you too hard.

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Speaker 1: It's that blend, that balance that is everything, and balance

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Speaker 1: is something that is completely lost in the approach to fitness.

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Speaker 1: And today I'm gonna take on actually for amazing topics

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Speaker 1: with an amazing guest. So excited. And I knew of

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Speaker 1: this guy back when I started as a personal trainer

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Speaker 1: in New York City so many years ago. We share

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Speaker 1: the same type of career path. We both started as

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Speaker 1: the trainer and worked our way up and then took

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Speaker 1: it to different levels. And that's one reason I am

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Speaker 1: so excited to interview him, because he's not just an

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Speaker 1: Ivory Tower guy. Although he is a PhD level research

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Speaker 1: scientist now, he was in the trenches and not every

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Speaker 1: PhD guy and woman that I will interview will have

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Speaker 1: both of those. But when I can get that, I'm

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Speaker 1: gonna get that for you because that's so important, because

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Speaker 1: that's what I'm talking about. You can't just have the

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Speaker 1: research scientist who sits in his office in his laboratory

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Speaker 1: on in the university campus and just as research, because

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Speaker 1: you have to take that research and tell people what

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Speaker 1: to do with it, okay, and you can't bore them

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Speaker 1: to death with it. And it's got to be able

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Speaker 1: to be utilized in real life situation. So my guest

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Speaker 1: coming up is both of those things. Has both of

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Speaker 1: those attributes, worked in the trenches, worked in the gym's

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Speaker 1: and then took it way, way, way above that research scientist.

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Speaker 1: He is the author of numerous books, He's an editor

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Speaker 1: of numerous journals. Just awesome, an incredible research scientist and researcher.

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Speaker 1: But again, he has that blend and balance and combination

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Speaker 1: of experience and education that will help you incredibly. So

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Speaker 1: what are we gonna talk about? What am I going

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Speaker 1: to ask him about? I got four questions for him,

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Speaker 1: and again this is like not normal with my guests.

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Speaker 1: But he is a body composition expert. What does that mean?

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Speaker 1: It means he is heavily involved in the research into

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Speaker 1: building muscle and losing fat. Holy smokes, is that a

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Speaker 1: great topic? Are those two great topics for this show?

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Speaker 1: And the four specific points I'm gonna ask him about.

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Speaker 1: We're gonna talk about the fat burning zone, Okay, really important,

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Speaker 1: the fuzzy math behind the fat burning zone. Then we're

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Speaker 1: gonna talk about the fear of building bulk, especially for women.

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Speaker 1: I've talked about it in other shows and I will

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Speaker 1: continue to talk about it because it won't go away.

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Speaker 1: I get asked about this almost daily. So we're gonna

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Speaker 1: talk about that, and we're gonna talking about carbs. Our

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Speaker 1: carbs really bad for you, still won't go away when

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Speaker 1: it comes to weight loss. Our carbohydrates really the determining factor.

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Speaker 1: And we're gonna finish up by talking about genetics and obesity. Okay,

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Speaker 1: heavy topic, heavy topic, pun intended, but so important. And

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Speaker 1: the take way that you're going to get from that

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Speaker 1: is a positive one and a scientifically based one. And

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Speaker 1: so many of those studies and that you're hearing about

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Speaker 1: the headlines that are pulled like so many other headlines

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Speaker 1: and fitness and exercise confuse you. And the takeaway is

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Speaker 1: from that overly simplistic headline is you have no control.

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Speaker 1: It's not your fault, that's your genetics. Give up. And

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Speaker 1: we're gonna talk about that. We're gonna talk about the

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Speaker 1: science of obesity and genetics and what that means. And

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Speaker 1: yes that there are some genes that people who tend

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Speaker 1: to carry extra weight have, but when you hear what

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Speaker 1: those genes do, I think you'll be surprised. I know

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Speaker 1: you will be surprised. So anyway, I'm gonna stop talking.

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Speaker 1: We're gonna take a quick break, and when I come back,

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Speaker 1: I will have on the phone, Doctor Brad Schonfeld. So

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Speaker 1: sit back, get excited, and I will be right back.

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Speaker 1: All right, we are back, and UH could not be

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Speaker 1: more excited. Dr Brad Schoenfeld. And I knew of Dr

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Speaker 1: Schoenfeld years ago when I was first starting out. I

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Speaker 1: would see him on TV. And that's what I said earlier.

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Speaker 1: I'm so excited to bring him to you because he's

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Speaker 1: truly let's just say unicorn for lack of a better term.

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Speaker 1: To have someone who actually was a practitioner, who was

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Speaker 1: in the trenches, who worked one on one with people

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Speaker 1: and and did all that, and then to take it

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Speaker 1: to the level that Dr Schoenfeld's at now like the

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Speaker 1: top one of the top research scientists into a body

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Speaker 1: composition and the two things that go with that muscle building,

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Speaker 1: muscle hypertrophies the science term and fat loss. And this

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Speaker 1: is the guy you want to talk to. And let

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Speaker 1: me give you his quick bio because it's super long

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Speaker 1: and I should read the whole thing, but I can

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Speaker 1: give you the highlights. So again, Dr Brad Schoenfeld. He's

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Speaker 1: an associate professor and exercise Science and the Graduate program

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Speaker 1: director of Human Performance and Fitness at Leaman College. His

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Speaker 1: primary research focuses on just what I was talking about,

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Speaker 1: applied strategy to optimize body composition, which is muscle hypertrophy

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Speaker 1: and fat loss, and in particular, his lab endeavors to

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Speaker 1: study the manipulation of resistance training variables and their effects

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Speaker 1: on muscular adaptations, and we'll talk about what that means.

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Speaker 1: He's also involved in sports nutrition and it's relevance to

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Speaker 1: muscle growth and performance. And again, this is so important,

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Speaker 1: right So you've got the practitioner side, you've got the

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Speaker 1: research side, you've got the nutrition side. He's written a

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Speaker 1: bunch of best selling books. Uh, the most recent of

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Speaker 1: which I believe is Science in the Development of Muscle Hypertrophy,

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Speaker 1: which is human kinetics in two thousand sixteen. The only

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Speaker 1: glaring weakness on his resume is that he's the sports

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Speaker 1: nutrition consultant for the New Jersey Devils. But Dr Schoenfeld,

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Speaker 1: they won't hold that against you, and I know that's

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Speaker 1: where you're going right after this is done. So that's all.

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Speaker 1: That's awesome, So so excited to have you. And yeah,

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Speaker 1: we're gonna talk about four different things and anything you

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Speaker 1: want to say off the bat. I mean, you've done

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Speaker 1: it all right, and you come at this in such

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Speaker 1: a unique way and that's so rare and fitness. Yeah,

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Speaker 1: just so it's a pleasure to be on. I'm an

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Speaker 1: educators happy to chakes on on topics of interest. Yeah,

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Speaker 1: and then and then I'm that I can talk intelligence,

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Speaker 1: which is a pretty limited area, but but I can't

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Speaker 1: speak intelligently on I think I can shut some interesting insights. Well.

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Speaker 1: And as we were talking about before we started to

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Speaker 1: going live, is you and I both love this, right.

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Speaker 1: You went from being the one on one owning your

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Speaker 1: own gym to becoming the teacher and that's so exciting

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Speaker 1: and you can again help people debunk the myths. And

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Speaker 1: that's why I love reading your stuff and you're prolific

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Speaker 1: and what you write about it's just so helpful to people.

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Speaker 1: So let's jump right into it. Let's start with So,

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Speaker 1: I got four different topics dcor uh sean fall they

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Speaker 1: want to talk about today, and let's just start with

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Speaker 1: the fat burning zone. Right, we'll talk about cardio exercise

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Speaker 1: the fat burning zone, and let's talk about the flaws

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Speaker 1: just in that in the model of the fat burning zone. Yeah,

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Speaker 1: so I think it's important to at least provide insight

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Speaker 1: into what that is. The fat burning zone is that

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Speaker 1: it's kind of this mythical. Which is it mythical? It's

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Speaker 1: there's some logect mind, but it's a z owne word.

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Speaker 1: If you're trained in a certain heart rate zone that

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Speaker 1: you will maximize fat burning during a Cuddy Vascar work

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Speaker 1: at it's to the steady state. The big problem with

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Speaker 1: that is that it's looking at the percentage of fat

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Speaker 1: burned over a given period of time. Then really we

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Speaker 1: shouldn't be caring about what percentage of fat is burning

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Speaker 1: during a given activity. If you're expending more calories you're

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Speaker 1: actually burning number one, you're can let's say, if you burn,

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Speaker 1: I'll just to have some numbers. If you're let's say

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Speaker 1: burning three hundred calories, uh, and of them are coming

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Speaker 1: from fat, it's a hundred fifty calories. If you're burning

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Speaker 1: six hundred calories and only of them are coming from fat,

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Speaker 1: that's I'm not great at math, but I think that's

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Speaker 1: different anyway. It's it's a it's it's a substantially larger amount,

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Speaker 1: total amount, absolute amount, rather than that it is. You know,

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Speaker 1: even though the percentage is great, that's number one. Number two,

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Speaker 1: but it doesn't account for is the fact that calories

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Speaker 1: themselves are so whether you're burning stat or carver hydrate,

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Speaker 1: the body will tend to readjust the substrate utilization, meaning

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Speaker 1: fat versus carbohydrate at a later time point after after

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Speaker 1: the workout. So really it comes down to burning calories

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Speaker 1: or what you're after, uh generated, burning more fat during

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Speaker 1: your workout versus more carbs. You'll reverse that after the

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Speaker 1: workout is over. And part of that has to do

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Speaker 1: what's called epoch excess post excise oxygen consumption. By the way,

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Speaker 1: it's higher with higher intensity exercise that's outside of the

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Speaker 1: fat burning zone. The interesting aspect of that epoch is

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Speaker 1: that country and would have been promoted for quite a while.

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Speaker 1: It is greater in let's say high intens of the

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Speaker 1: interval training, but the overall again, the absolute amount of

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Speaker 1: calories that you burned just isn't that great. So we

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Speaker 1: be focusing too much on EPOD because it might burn

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Speaker 1: an extra forty or fifty calories post exercise or steady state,

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Speaker 1: which the overall scheme of things is pretty meaningless. So anyway,

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Speaker 1: the getting that to the main point is is that

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Speaker 1: cardiovaster exercise. For the purpose of body composition, you have

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Speaker 1: to look at what your goal is. But specifically when

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Speaker 1: we're talking about stop learning, you want to look at

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Speaker 1: the overall amount of calories that are expended. It's the

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Speaker 1: most important factor. And if you're going to do steady

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Speaker 1: state exercise, it's going to take you longer to burn

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Speaker 1: as many calories. Is if you do high intense of

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Speaker 1: mutual training, one is necessarily better than the other. They're

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Speaker 1: just different ways of going about the same thing. And

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Speaker 1: if you're going to do steady state training and a

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Speaker 1: stap burning zone, you have to spend a longer around

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Speaker 1: the time doing it then you would if you did

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Speaker 1: an introl training routine. So if if someone listening has

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Speaker 1: the trainer or the friend Dr Schoenfeld, who say, you know,

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Speaker 1: the reason you're not losing weight is because you're working

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Speaker 1: out too hard, because you're burning carbs, you're not burning fat.

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Speaker 1: So what I always tell them is you don't get

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Speaker 1: more by doing less right in fitness. And that's what

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Speaker 1: you just described in a more scientific way. But that

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Speaker 1: myth that trainer is still out there who you know

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Speaker 1: wants to make the client feel good, tells them what

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Speaker 1: they want to hear. Oh, that's the reason you're going

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Speaker 1: too hard. You shouldn't be doing the high intense, scumable

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Speaker 1: training because you're burning carbs, not fat. So we can say,

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Speaker 1: once and for all, from a scientific standpoint, not true.

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Speaker 1: Right correct. Okay, you know what, I'm not going to

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Speaker 1: go much further with that. So again with Dr shan

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Speaker 1: Felt just said, when it comes to the fat burning zone,

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Speaker 1: you're not only burn more fat calories as a percentage,

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Speaker 1: you burn more total calories. So right there, even if

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Speaker 1: you do burn more calories from fat, and it's in

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Speaker 1: a short amount of time, so sure you can go

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Speaker 1: steady state for a heck of a lot longer and

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Speaker 1: get the same cowork man, because a heck of a

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Speaker 1: lot longer. Right, So there you go, fat burning zone.

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Speaker 1: And by the way, Dr Schoenfeld, I am working with

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Speaker 1: Nautilus and some other companies now and I'm begging them

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Speaker 1: to take that off the machines. I mean it's the

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Speaker 1: people say why is it there then? Right? Because it

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Speaker 1: has been and it always you know it was, and

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Speaker 1: it needs to go away. I think you'd probably agree

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Speaker 1: with that. Yeah, I think market has something to do

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Speaker 1: with it. Well, you think that's a cool thing that

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Speaker 1: if you have a machine that has a fat burning zone,

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Speaker 1: that's more like machine. I'm not saying that modelists or

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Speaker 1: any of the company does. I don't know what their

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Speaker 1: motives are, but that's certainly in my experience, but ended

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Speaker 1: up driving manufacturers to put certain things on equipment, right,

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Speaker 1: And I can say that to them. Dr shoon Felt

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Speaker 1: it you know, and and and it needs to go away.

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Speaker 1: I love it, so thank you for that. So there

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Speaker 1: you go. There's the math. And Dr schoon Felt someone

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Speaker 1: who just you know, in a couple of paragraphs, gave

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Speaker 1: you exactly what you need to know about the fat

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Speaker 1: burning z own and and I would say, mix it up, right,

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Speaker 1: Dr shan Felt, some days you go steady state, some

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Speaker 1: days you do hit. You don't want to do anything

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Speaker 1: solely mix it up? Yeah, I mean I would actually

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Speaker 1: even I would take that somewhat differently, okaying that, So

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Speaker 1: do what you basically do whatever floats your boet if

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Speaker 1: you like. Some people just don't want to do his,

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Speaker 1: So wouldn't say mix it up to them if they

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Speaker 1: hate doing it, because altimate adherence is the most important thing.

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Speaker 1: So do what you like. If you like mixing it up,

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Speaker 1: mix it up if you just like doing steady state

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Speaker 1: to steady state, if you want to get it. You

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Speaker 1: worked out over with Quicker to Hit. And I also

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Speaker 1: finished up by saying that it is going to be

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Speaker 1: your primary. While exercise is also promoted as a great

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Speaker 1: means for fat loss, it really isn't. It's it's an adjunct.

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Speaker 1: If anything, you diet is a much more efficient way

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Speaker 1: of creating an energy deficit, and we should think of

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Speaker 1: exercise as an adjunct to weight whiles really there's you

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Speaker 1: can you can do a two hundred or three hundred,

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Speaker 1: though it's a you can burn three hundred calories and

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Speaker 1: in the half hour doing cardio to meet a bag

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Speaker 1: of ships. And that's the lierating. It's just easier to

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Speaker 1: focus on diet and you have to do a been

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Speaker 1: shown a lot of excellence to have a meaningful impact

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Speaker 1: on fat loss. It really functions more as an adjunct

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Speaker 1: in in terms of helping to retain lean mass, particularly

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Speaker 1: with resistance training, and just in enhancing the effect, not

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Speaker 1: not as a sole source as losing weight. I love it,

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Speaker 1: and and the way I put it is similar to

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Speaker 1: what you just said. I say it's a heck of

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Speaker 1: a lot easier to keep five hundred collies out of

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Speaker 1: your mouth and it is to burn it off. Right,

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Speaker 1: that's an of pretty hard cardiover and I love Let

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Speaker 1: me just backtrack because you and I are so similar

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Speaker 1: and I I'm so excited to have you on the show.

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Speaker 1: And again, thank you for taking the time, because I

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Speaker 1: love the step further that you took it, because that's

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Speaker 1: the term I came up with a couple of years ago.

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Speaker 1: Dr Shoon felt is excessive moderation. It's you know, most

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Speaker 1: people do a lot of exercise a little bit. It's

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Speaker 1: do a little bit a lot. And what Dr Schoenfeld

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Speaker 1: just said it is much more important than even mixing

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Speaker 1: it up. It's it's consistency, right, It's it's doing what

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Speaker 1: you enjoy consistently over a longer period of time. So

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Speaker 1: that is awesome takeaway. And you know what, I'm gonna

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Speaker 1: skip ahead. I had four different points in an order,

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Speaker 1: but since you went to diet and eating and calories in,

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Speaker 1: let's go to one of the biggest uh debate point

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Speaker 1: of contention myths whatever you wanna call it, carbohydrates. I

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Speaker 1: don't know how many time an endurance athlete Dr Shon

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Speaker 1: felt so truthfully, I hate hit. You know. I was

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Speaker 1: in one of Shanty's commercials for was Insanity years ago.

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Speaker 1: I nearly died. I really passed out from like ten

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Speaker 1: seconds of jump lunges. It's not me. I'm not meant

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Speaker 1: to process uh, you know, lactic acid. But um yeah,

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Speaker 1: Let's talk about carbohydrates and is it really are carbs

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Speaker 1: bad for you? Do they cause weight? What's what's the

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Speaker 1: science behind that? And we'll get into that. No, Well,

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Speaker 1: what cluses weight gain is energy, which is calories, and

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Speaker 1: specifically it's energy balance. It's taking in more energy calories

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Speaker 1: with equick to energy, so taking in more calories than

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Speaker 1: you're extending and doesn't matter to something to a large extent,

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Speaker 1: where those colors are coming from. Fat cards are protein

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Speaker 1: or that with proteins. For various reasons, it's harder to

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Speaker 1: gain weight eating proaches. It's the first one. It's just

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Speaker 1: very hard to take in a lot of calor protein

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Speaker 1: based calories themselves anyway. But carbohydrates are not inherently fattening anything.

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Speaker 1: I don't think it's practically that meaningful, but it's easier

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Speaker 1: to store fat as body fats than it is carbohydrates. Now,

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Speaker 1: it's generally somewhat easier to over eat calobohydrates than it

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Speaker 1: is fat. So there's other reasons why you might gain

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Speaker 1: away by eating one versus another. But it certainly isn't

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Speaker 1: be anything inherent within carbohydrates. It's certainly not like to

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Speaker 1: use the term influence theory. There's no magic influence theory

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Speaker 1: that comes down that makes you store fat if you

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Speaker 1: write more cards. So that is a myth that infuluin

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Speaker 1: is the influence that is closed by carbohydrate intake. Influent

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Speaker 1: is a storage hormone. And for those who know, it's

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Speaker 1: been purported that eating carbohydrates does increase influin, but that

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Speaker 1: influence is going to somehow magically store body fat. And

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Speaker 1: UH influence can't store anything if if there's not an

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Speaker 1: abundance of it. So that's the basic extrapolation of the

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Speaker 1: first world. Thermo dynamics and effect says that UH energy

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Speaker 1: cannot be created or destroyed, just changed from one form

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Speaker 1: to another. So ultimately that applies to any type of energy,

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Speaker 1: including food intake. It. So for those of you listening again,

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Speaker 1: and Dr Schoenfeld went to the insulin right, So a

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Speaker 1: lot of the people. I read this, Oh my gosh,

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Speaker 1: Dr Schanveld on Instagram and insuluin and transport, and so

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Speaker 1: they have done the studies. One was in two thousand

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Speaker 1: seventeen gastro Entrology, Obesity, Energetics, body weight Regulation and the

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Speaker 1: Effects of diet composition. And one of the takeaways and

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Speaker 1: I'm gonna read and it was a meta analysis of

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Speaker 1: a study of studies for those of you of twenty

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Speaker 1: tightly controlled studies that's important, in which people were fed

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Speaker 1: diets that differed in carbohydrate and fat content, but not

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Speaker 1: in protein or calorie content. So isocoloric right, And here's

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Speaker 1: the takeaway. I'm going to read it verbat in one

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Speaker 1: of them. In other words, for all practical purposes, a

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Speaker 1: calorie is a calorie when it comes to body fat

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Speaker 1: and energy expenditure. Differences between controlled isocoloric diets varying in

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Speaker 1: the ratio of carbohydrate to fat. And what does that mean?

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Speaker 1: It means what Dr Schoenfeld just said, right, So account

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Speaker 1: now we're not talking about health, right, Dr Schoenfeld. We're

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Speaker 1: not talking about like you know, if you want to

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Speaker 1: be as healthy as possible. We're just talking about pure

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Speaker 1: weight loss, and as you said, energy is energy. That

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Speaker 1: is correct. When we talk about these things, people bring

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Speaker 1: up strong men and they'll start saying, well, what about

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Speaker 1: is whatever? That's a separate to at least some extent,

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Speaker 1: that's a separate issue. So if you want to talk

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Speaker 1: about help, first of all, I'm although I'm somewhat up

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Speaker 1: in that literature. That is not my area of expertise,

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Speaker 1: and I'm not a clinical researcher, so i know enough

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Speaker 1: to converse about it, but I'm not certainly up on

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Speaker 1: all the literature on that topic. But I and from

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Speaker 1: what I do know, your case can be made in

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Speaker 1: both ways, but certainly from a weight loss Saudi composition standpoint,

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Speaker 1: there is no compelling evidence at all that couple hydrates

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Speaker 1: by themselves for that the ratio of carbohydrates and fats

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Speaker 1: will mediate weight gain differentially, that there will be any

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Speaker 1: type of differences between body fat gain or loss with

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Speaker 1: carbohydrates versus sat assuming like you said, that calories and

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Speaker 1: protein are equated. So that's the only way you're gonna

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Speaker 1: make an apples apples comparison. If you're looking at carbohydrates

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Speaker 1: but you have a higher protein content in the lower

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Speaker 1: carb diet. Well, that's going to have other effects on

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Speaker 1: the body because protein has various special kind of I

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Speaker 1: don't want to get into it too much and we

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Speaker 1: don't have time here, but yeah, protein itself is a

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Speaker 1: distinct nutrients from carbohydrates that would make it more difficult

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Speaker 1: to gain weight. And you know what, that's another show

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Speaker 1: and what I've got one right for them, I like

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Speaker 1: to throw at least one. Dr shoon Felt so uh

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Speaker 1: in the American Journal of Clinical Nutrition two thousand fifteen,

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Speaker 1: So again, relatively recently. The study was called the Role

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Speaker 1: of Protein in Weight Loss and Maintenance. And what the

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Speaker 1: Dr shan Felt is talking about is dietary protein is

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Speaker 1: known to positively influence fat free mask during weight loss. Right,

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Speaker 1: And we're not gonna get into all that, but I

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Speaker 1: eat a lot of protein. I recommend people when they

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Speaker 1: ask to eat protein. And what Dr shaan Felt is

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Speaker 1: talking about, I think is, you know there's certain modulations

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Speaker 1: and energy metabolism, appetite and energy intake. What you're talking

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Speaker 1: about earlier, right, satiety you feel full, right as you

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Speaker 1: were saying, with carbs, you generally have those influences. So

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Speaker 1: it's about hunger and things like that. More so than Hey,

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Speaker 1: this this type of food causes you to store it's

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Speaker 1: it's it's still a calorie. It's it's dietary compliance. Right,

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Speaker 1: more people, it's it's a lot easier to stay on

425
00:22:04,240 --> 00:22:06,520
Speaker 1: a high protein diet than it is a low fat,

426
00:22:06,680 --> 00:22:11,080
Speaker 1: low carb diet. It's just easier. It's the simple stuff

427
00:22:11,080 --> 00:22:14,040
Speaker 1: acumes raised here so often right, doctors held which people

428
00:22:14,080 --> 00:22:16,480
Speaker 1: just don't want to believe. And this gets into I'm

429
00:22:16,480 --> 00:22:17,960
Speaker 1: gonna go out of order here because we're kind of

430
00:22:17,960 --> 00:22:20,000
Speaker 1: we're getting a little flow going. There's a lot of

431
00:22:20,080 --> 00:22:22,560
Speaker 1: articles out recently, You've been there for a long time,

432
00:22:22,600 --> 00:22:25,479
Speaker 1: but about the role of genetics and obesity, and the

433
00:22:25,480 --> 00:22:29,800
Speaker 1: headline scream confusion as always as it does in nutrition

434
00:22:29,840 --> 00:22:32,280
Speaker 1: and wellness and fitness and all that kind of stuff.

435
00:22:32,800 --> 00:22:34,719
Speaker 1: And I just want to quickly talk about when they

436
00:22:34,760 --> 00:22:36,680
Speaker 1: talk about when you look at the studies, because that's

437
00:22:36,720 --> 00:22:38,840
Speaker 1: what you do even more than I when you look

438
00:22:38,840 --> 00:22:41,560
Speaker 1: at the studies into obesity and the horm are the

439
00:22:41,840 --> 00:22:44,720
Speaker 1: genes I should say, like the FTO gene and things

440
00:22:44,800 --> 00:22:47,359
Speaker 1: like that that they can identify. It's not that the

441
00:22:47,400 --> 00:22:51,280
Speaker 1: body metabolizes food differently. It's about hunger and appetite and

442
00:22:51,359 --> 00:22:57,720
Speaker 1: hormones like that, um u or yes, do you agree?

443
00:22:58,359 --> 00:23:01,920
Speaker 1: Do you agree that? Yeah? Didn't going Yeah, the question

444
00:23:01,960 --> 00:23:04,760
Speaker 1: would be do you agree. I guess that when we're

445
00:23:04,800 --> 00:23:09,359
Speaker 1: talking about obesity and the genetic component, that we're talking

446
00:23:09,359 --> 00:23:12,480
Speaker 1: about people being hungrier because of different levels of hormones

447
00:23:12,520 --> 00:23:14,560
Speaker 1: like grellin and leptin and things like that. So, in

448
00:23:14,560 --> 00:23:18,000
Speaker 1: other words, people don't have a death sentence from their genes,

449
00:23:18,119 --> 00:23:21,320
Speaker 1: right that it's it truly still is about hunger and

450
00:23:21,440 --> 00:23:24,880
Speaker 1: appetite and energy intake. And you know they talk about

451
00:23:24,880 --> 00:23:27,080
Speaker 1: this set point. I think we'll go there. Dr Schoenfeld.

452
00:23:27,119 --> 00:23:29,080
Speaker 1: You know what people talk about, your body fights the

453
00:23:29,119 --> 00:23:31,639
Speaker 1: set point, but when we talk about fighting the set point,

454
00:23:31,920 --> 00:23:34,800
Speaker 1: it's not. It's still the set point is being fought

455
00:23:34,800 --> 00:23:37,720
Speaker 1: by those hunger hormones and then your body telling you

456
00:23:37,760 --> 00:23:40,240
Speaker 1: to move less, so it's eating more and moving less. Yeah,

457
00:23:40,240 --> 00:23:44,280
Speaker 1: there's an interaction between your genes, and certainly the genetics

458
00:23:44,280 --> 00:23:46,600
Speaker 1: are going to have to play a role there. We

459
00:23:46,960 --> 00:23:49,560
Speaker 1: all know that from the time people are children that

460
00:23:49,600 --> 00:23:51,920
Speaker 1: there are differences in body compositions. Some of that is

461
00:23:52,960 --> 00:23:55,800
Speaker 1: some of that is their game. And you talked about

462
00:23:55,800 --> 00:23:59,600
Speaker 1: body side set point that certainly is predetermined genetically, so

463
00:23:59,680 --> 00:24:02,639
Speaker 1: that is a theory, but there's actually strong support for

464
00:24:02,720 --> 00:24:06,240
Speaker 1: that theory. Basically, that just means that the body each

465
00:24:06,280 --> 00:24:09,440
Speaker 1: person wants to maintain a certain level of body fat

466
00:24:09,480 --> 00:24:13,119
Speaker 1: and when it deviates tasks a certain extent, generally below,

467
00:24:13,160 --> 00:24:15,200
Speaker 1: but it could be above as well. To that point

468
00:24:15,200 --> 00:24:17,000
Speaker 1: will bring you tend to bring you back down to

469
00:24:17,080 --> 00:24:20,040
Speaker 1: a lower body fat level if you're overeating as well.

470
00:24:20,160 --> 00:24:23,240
Speaker 1: So anyway, but certainly if you're under eating, if you're dieting,

471
00:24:23,240 --> 00:24:26,520
Speaker 1: it's more sensitive to changes and loss of body fat.

472
00:24:26,560 --> 00:24:31,080
Speaker 1: That's a survival mechanism that goes back to prehistoric times

473
00:24:31,119 --> 00:24:33,720
Speaker 1: to the kids mania and your body will start getting

474
00:24:33,760 --> 00:24:37,080
Speaker 1: hungrier and there's metabolism will start to go down. That's

475
00:24:37,119 --> 00:24:40,000
Speaker 1: the regulated by a hormone called left in or that's

476
00:24:40,000 --> 00:24:42,960
Speaker 1: the primary one. Growing is a with an acute hormone

477
00:24:43,240 --> 00:24:46,879
Speaker 1: in the gut that will signal hunger. Anyway, The bottom

478
00:24:46,920 --> 00:24:49,320
Speaker 1: line on the genetic factor is people will have different

479
00:24:49,320 --> 00:24:52,159
Speaker 1: set points and some people we know we're hard gaters.

480
00:24:52,200 --> 00:24:54,920
Speaker 1: They have very difficult time putting on weight, whether people

481
00:24:55,200 --> 00:24:57,760
Speaker 1: they smith wood and they seem to to gain down.

482
00:24:58,000 --> 00:25:00,960
Speaker 1: So bottom line here is that if everyone has the

483
00:25:01,000 --> 00:25:04,840
Speaker 1: ability to lose weight to maintain a healthy weight, but

484
00:25:05,400 --> 00:25:07,359
Speaker 1: some people will have a much easier time doing so

485
00:25:07,520 --> 00:25:10,520
Speaker 1: based on their genetics. Right, So you're talking ecto Morris beso,

486
00:25:10,600 --> 00:25:14,520
Speaker 1: morphs endo morph type thing right the hard yea somatotyping. Yes,

487
00:25:14,640 --> 00:25:17,160
Speaker 1: smantotyping is me a little bit old release of clist,

488
00:25:18,000 --> 00:25:20,560
Speaker 1: but yeah, that that would be the general idea behind it,

489
00:25:20,640 --> 00:25:25,840
Speaker 1: that that we have different body types. Also smatotyping ticks

490
00:25:25,840 --> 00:25:28,560
Speaker 1: and muscle masses other things. So it's not just about

491
00:25:28,560 --> 00:25:31,920
Speaker 1: body shot, right, and let's go there. That's a good segue.

492
00:25:32,040 --> 00:25:35,080
Speaker 1: So one of the full the final point that nearly

493
00:25:35,119 --> 00:25:37,199
Speaker 1: ran me out of the business years ago is the

494
00:25:37,400 --> 00:25:40,760
Speaker 1: fear of bulk, the unfounded, I would argue for the

495
00:25:40,840 --> 00:25:43,840
Speaker 1: vast majority of people. And Dr Schoenfel, I remember being

496
00:25:43,840 --> 00:25:46,920
Speaker 1: a trainer at Crunch many many many years ago, and

497
00:25:47,119 --> 00:25:49,560
Speaker 1: you know, a woman complaining to me, I think I

498
00:25:49,560 --> 00:25:52,000
Speaker 1: had trained her three times, that I had made her

499
00:25:52,080 --> 00:25:54,439
Speaker 1: legs huge, you know, by doing some bodyweight squats and

500
00:25:54,480 --> 00:26:00,880
Speaker 1: walking lunches, you know, and can you explain we need

501
00:26:00,920 --> 00:26:04,960
Speaker 1: like ten hours on this, just the mechanisms by which

502
00:26:04,960 --> 00:26:07,240
Speaker 1: you build muscle, and just that that fear of bulk

503
00:26:07,280 --> 00:26:09,480
Speaker 1: with women. What do you what's your take on it? Yeah,

504
00:26:09,520 --> 00:26:12,000
Speaker 1: I'll start off by saying that it is real in

505
00:26:12,040 --> 00:26:16,280
Speaker 1: the sense that bulk is perception. So you know what,

506
00:26:16,520 --> 00:26:18,639
Speaker 1: women can look in the mirror and thinks she's too bulky.

507
00:26:19,000 --> 00:26:21,200
Speaker 1: Hopefully it's up to the woman to decide what or

508
00:26:21,280 --> 00:26:24,240
Speaker 1: not only women are guy too to what. Regardless of

509
00:26:24,560 --> 00:26:27,600
Speaker 1: your sex, It's up to the person to decide what

510
00:26:27,880 --> 00:26:30,199
Speaker 1: is too much muscle, what is not enough muscle. And

511
00:26:30,480 --> 00:26:33,640
Speaker 1: I would never tell a woman who's I'm working with

512
00:26:33,880 --> 00:26:37,040
Speaker 1: is a client saying that don't worry you're you're not

513
00:26:37,119 --> 00:26:40,080
Speaker 1: too bulky. If that woman thinks she's bulky, then it's

514
00:26:40,200 --> 00:26:42,800
Speaker 1: my job to help forget the body she wants and

515
00:26:42,960 --> 00:26:45,639
Speaker 1: the results that you want. What that said, what I

516
00:26:45,680 --> 00:26:49,119
Speaker 1: can comment on because from a non perceptive standpoint, when

517
00:26:49,160 --> 00:26:51,280
Speaker 1: we're just talking about the ability to gain muscle, which

518
00:26:51,280 --> 00:26:54,320
Speaker 1: can be looked at objectively, let's say, with say dex

519
00:26:54,920 --> 00:26:58,560
Speaker 1: or an m r I ultrasian testing, we can actually

520
00:26:58,600 --> 00:27:01,960
Speaker 1: look change as a muscle. Much more difficult for women

521
00:27:02,000 --> 00:27:04,240
Speaker 1: to put on muscle mass than it is for men,

522
00:27:04,240 --> 00:27:09,800
Speaker 1: primarily due to chronic hormonal levels, particularly to soosterone levels

523
00:27:09,960 --> 00:27:13,880
Speaker 1: with women. Women have one tenth two or more one twentieth.

524
00:27:14,240 --> 00:27:17,920
Speaker 1: The amount of seculating to fosterone is ben do whereas

525
00:27:17,960 --> 00:27:21,560
Speaker 1: women their primary anabolic hormone is actually estrogen, which is

526
00:27:21,640 --> 00:27:24,000
Speaker 1: very weak. It's kind of biotox, but it's more an

527
00:27:24,040 --> 00:27:27,840
Speaker 1: about for fatness, and it's so weak muscle building hormones.

528
00:27:27,960 --> 00:27:31,359
Speaker 1: So women are gonna have difficult time building a lot

529
00:27:31,400 --> 00:27:35,880
Speaker 1: of muscles. Now, like I said, it's women, woman. Your

530
00:27:35,960 --> 00:27:38,520
Speaker 1: job as a practitioner is to get people the results

531
00:27:38,520 --> 00:27:40,960
Speaker 1: that they want, the body that they want, strength, whatever

532
00:27:41,000 --> 00:27:44,120
Speaker 1: it is they're difficul they're looking for. So um, it's

533
00:27:44,119 --> 00:27:47,000
Speaker 1: not my place to say that you're not too bulky.

534
00:27:47,119 --> 00:27:49,400
Speaker 1: It is my place, though, to say that it's gonna

535
00:27:49,400 --> 00:27:51,440
Speaker 1: be very hard for you to put on a substantial

536
00:27:51,480 --> 00:27:53,040
Speaker 1: amount of muscle, and then it's up to you what

537
00:27:53,080 --> 00:27:55,840
Speaker 1: you want to do with them. I have to. That's

538
00:27:55,840 --> 00:27:59,199
Speaker 1: someone who has been a practitioner in Fairfield into Westchester County,

539
00:27:59,560 --> 00:28:02,720
Speaker 1: and right we had to deal and had to, you know,

540
00:28:02,800 --> 00:28:06,000
Speaker 1: with a lot of that body type. So so often

541
00:28:06,240 --> 00:28:08,120
Speaker 1: we want to be healthy and we want our clients

542
00:28:08,160 --> 00:28:10,040
Speaker 1: to have been healthy when we were both doing that,

543
00:28:10,359 --> 00:28:13,840
Speaker 1: and I would argue that quite often the body type

544
00:28:13,840 --> 00:28:18,000
Speaker 1: who perceives themselves as being bulky, especially within three times.

545
00:28:18,000 --> 00:28:20,119
Speaker 1: And I totally agree that it's a perception and they

546
00:28:20,119 --> 00:28:23,359
Speaker 1: should be happy. But far too often I would argue

547
00:28:23,359 --> 00:28:26,360
Speaker 1: at least that those women are the ones who are

548
00:28:26,600 --> 00:28:29,720
Speaker 1: under you know, don't strength train and have issues later

549
00:28:29,720 --> 00:28:31,280
Speaker 1: in life. Don't you agree that that that comes with

550
00:28:31,280 --> 00:28:34,280
Speaker 1: that territory to some agree? Well, I absolutely do, and

551
00:28:34,560 --> 00:28:37,439
Speaker 1: I mean certainly the one thing I always do is

552
00:28:37,480 --> 00:28:42,760
Speaker 1: to condense women then anyone that resistance training is it's

553
00:28:42,760 --> 00:28:46,520
Speaker 1: an essential, not not unimportant, but an essential component in

554
00:28:46,560 --> 00:28:49,760
Speaker 1: their lifestyle. Now, there are ways to train that will

555
00:28:49,760 --> 00:28:53,240
Speaker 1: get less muscle. I mean you could do and this

556
00:28:53,320 --> 00:28:55,520
Speaker 1: is again somewhat country to what people think, but if

557
00:28:55,520 --> 00:28:59,040
Speaker 1: you do heavier load listing with a little volumes, it

558
00:28:59,200 --> 00:29:01,959
Speaker 1: reduces of the amount of musci built that you can

559
00:29:02,000 --> 00:29:04,720
Speaker 1: gain a lot of strength from it. So that's where

560
00:29:04,800 --> 00:29:06,920
Speaker 1: you have to kind of use your own ingenuity. But

561
00:29:07,000 --> 00:29:09,960
Speaker 1: I wo, I always would do given someone that's fine

562
00:29:10,040 --> 00:29:13,000
Speaker 1: if you you know, we can work on reducing limiting

563
00:29:13,040 --> 00:29:16,000
Speaker 1: the amount of muscle, But there's so many other facets

564
00:29:16,000 --> 00:29:18,960
Speaker 1: of resistance training that are essential, and it's even more

565
00:29:18,960 --> 00:29:22,360
Speaker 1: important by the way, for women because nothing else in

566
00:29:22,400 --> 00:29:25,920
Speaker 1: density issues that experience and they become post menopausal. So

567
00:29:26,040 --> 00:29:30,400
Speaker 1: after menopause, women's rate of bone laws goes up exponentially

568
00:29:30,480 --> 00:29:33,280
Speaker 1: compared to men. Women have roughly eight percent of the

569
00:29:33,480 --> 00:29:36,960
Speaker 1: cases of astio parosis, which is poorest bones versus men

570
00:29:37,000 --> 00:29:40,400
Speaker 1: who And part of it is women start off in

571
00:29:40,440 --> 00:29:42,880
Speaker 1: general with small bone structures and that's part of it.

572
00:29:42,920 --> 00:29:46,200
Speaker 1: But estrogen is osteo protective, It protects bone, and the

573
00:29:46,280 --> 00:29:50,200
Speaker 1: loss of estrogen with menopause so exacerbates that. So there's

574
00:29:50,240 --> 00:29:52,680
Speaker 1: physical function issues as we get older. Is just the

575
00:29:52,760 --> 00:29:55,440
Speaker 1: loves of muscle, and we lose muscle man's if you

576
00:29:55,440 --> 00:30:00,080
Speaker 1: don't over time, and that creates functional deficits, is you

577
00:30:00,080 --> 00:30:04,640
Speaker 1: get over so anyway, Uh, the bottom line there is

578
00:30:04,680 --> 00:30:10,360
Speaker 1: that always will really make a point to educate, right,

579
00:30:10,720 --> 00:30:13,320
Speaker 1: we would say that on the importance of resistance training

580
00:30:13,320 --> 00:30:15,480
Speaker 1: and then work with them to get a program that

581
00:30:15,520 --> 00:30:18,400
Speaker 1: would be suitable for them while accomplishing at least basic

582
00:30:18,520 --> 00:30:21,560
Speaker 1: functional and strange ward of SSS. I love it and

583
00:30:21,560 --> 00:30:24,320
Speaker 1: and I hesitate to pull this out, Dr Schoenfeld, because

584
00:30:24,320 --> 00:30:26,520
Speaker 1: it's again it's another ten hours. But what you just

585
00:30:26,560 --> 00:30:30,320
Speaker 1: said is contrary, you got rewind, so have your weights.

586
00:30:30,400 --> 00:30:32,800
Speaker 1: I got to pull out what you just said, have

587
00:30:33,000 --> 00:30:35,160
Speaker 1: your weights and say one more time, if you go

588
00:30:35,440 --> 00:30:38,880
Speaker 1: have your weight because I agree, And and fewer repetitions,

589
00:30:38,960 --> 00:30:42,720
Speaker 1: you build potentially less muscle hypertrophy, right, but you build

590
00:30:42,720 --> 00:30:45,360
Speaker 1: some street, you build strength. Yeah, that's correct. So volume

591
00:30:45,680 --> 00:30:48,360
Speaker 1: is a primary driver. If I perch key and you

592
00:30:48,400 --> 00:30:50,080
Speaker 1: just don't get as many reps. If you're gonna do

593
00:30:50,200 --> 00:30:52,760
Speaker 1: very heavy weight, let's take three reps. You're doing three

594
00:30:52,760 --> 00:30:56,440
Speaker 1: sets of three, that's totally nine reps. Two sets and three,

595
00:30:56,440 --> 00:30:58,400
Speaker 1: that's six reps. If you're doing three sets of ten

596
00:30:58,440 --> 00:31:01,640
Speaker 1: to three sets of twelve, that's the thirty six reps.

597
00:31:01,760 --> 00:31:05,520
Speaker 1: So your volume is tripled four tons as much more

598
00:31:06,400 --> 00:31:11,080
Speaker 1: when you're using the uh lighter loads from more repositions.

599
00:31:11,080 --> 00:31:14,240
Speaker 1: It's so amazing. So for those women out there who

600
00:31:14,280 --> 00:31:16,959
Speaker 1: believe there's a certain celebrity trainers still out there, her

601
00:31:17,080 --> 00:31:21,840
Speaker 1: name rhymes with Stacy Landerson says you shouldn't pick up

602
00:31:22,160 --> 00:31:26,240
Speaker 1: you know, nothing more than three pound weights. Um no, which,

603
00:31:26,240 --> 00:31:29,880
Speaker 1: by the way, is the most ridiculous comment anyone could

604
00:31:29,880 --> 00:31:34,120
Speaker 1: ever make. I mean, many women's per thank you babies.

605
00:31:35,280 --> 00:31:37,680
Speaker 1: So it's just and you know, you get out of

606
00:31:37,720 --> 00:31:41,320
Speaker 1: bed and you're listening your body weights. It's just that's

607
00:31:41,360 --> 00:31:45,360
Speaker 1: just silliness, like someone who is extremely uninformed, and that

608
00:31:45,360 --> 00:31:48,280
Speaker 1: that is one of the said things in our industry spbox,

609
00:31:48,360 --> 00:31:52,520
Speaker 1: which just the lack of lack of education amongst many

610
00:31:52,560 --> 00:31:54,920
Speaker 1: of the fitness professionals who are working at this point,

611
00:31:55,240 --> 00:31:58,760
Speaker 1: ridicularly people working with celebrities who are influences seas are

612
00:31:58,800 --> 00:32:02,440
Speaker 1: more alarming. So that will be my statement on that.

613
00:32:02,600 --> 00:32:05,040
Speaker 1: We can move on your statement. Oh, thank you for that.

614
00:32:05,120 --> 00:32:07,680
Speaker 1: And you know what, I wouldn't call her a fitness professional,

615
00:32:07,920 --> 00:32:10,880
Speaker 1: um even though she would. But that's it. You just

616
00:32:11,720 --> 00:32:13,479
Speaker 1: so helpful and that's what my show is about. That's

617
00:32:13,520 --> 00:32:15,680
Speaker 1: why have you on someone who has studied it, And

618
00:32:15,720 --> 00:32:19,040
Speaker 1: that takeaway right there is worth the entire show. Although

619
00:32:19,160 --> 00:32:21,240
Speaker 1: you know, everything else we talked about so valuable, but

620
00:32:21,560 --> 00:32:23,880
Speaker 1: heavier waste people. We're talking about volumes. So it's basically

621
00:32:23,920 --> 00:32:26,480
Speaker 1: you multiply the sets and the amount of weight you

622
00:32:26,560 --> 00:32:29,520
Speaker 1: lift and and the volume is what matters. And so

623
00:32:29,680 --> 00:32:33,680
Speaker 1: totally debunks the women should not lift heavyweight myth when

624
00:32:33,680 --> 00:32:37,320
Speaker 1: we're talking about strength and health and wellness and body composition.

625
00:32:37,440 --> 00:32:40,280
Speaker 1: And strong bones and functional you know as you get older,

626
00:32:40,400 --> 00:32:42,440
Speaker 1: not falling, not breaking and all that kind of stuff.

627
00:32:42,440 --> 00:32:45,080
Speaker 1: So Dr Schoenfeld just just blewed out of the water

628
00:32:45,160 --> 00:32:46,960
Speaker 1: right there with that. So thank you for that. And

629
00:32:47,000 --> 00:32:50,120
Speaker 1: that's that's exactly what this show is all about. I

630
00:32:50,160 --> 00:32:53,040
Speaker 1: think I wanted to go somewhere else, but I want

631
00:32:53,040 --> 00:32:55,480
Speaker 1: to end on that because that's so important. And what's

632
00:32:55,480 --> 00:32:58,120
Speaker 1: your takeaway with people? I think I get it because

633
00:32:58,240 --> 00:32:59,800
Speaker 1: you talked about, you know, do what you want to do,

634
00:33:00,280 --> 00:33:03,120
Speaker 1: what you enjoy doing strength training and cardio. But but

635
00:33:03,160 --> 00:33:04,640
Speaker 1: it does come down to the simple stuff and just

636
00:33:04,680 --> 00:33:07,000
Speaker 1: being consistent at the at the end of the day. Yeah,

637
00:33:07,160 --> 00:33:10,240
Speaker 1: I I've actually made posts about that. That for the

638
00:33:10,360 --> 00:33:14,200
Speaker 1: vest for the best for many people, certainly the average

639
00:33:14,600 --> 00:33:17,800
Speaker 1: Jim goer get into the gym a few times a week,

640
00:33:18,040 --> 00:33:22,760
Speaker 1: train hard, he properly to mostly whole foods, and get

641
00:33:23,200 --> 00:33:27,080
Speaker 1: somewhat high protein and takes higher protein and takes and

642
00:33:27,160 --> 00:33:30,240
Speaker 1: you're going to get the majority of your games. Really

643
00:33:30,240 --> 00:33:33,160
Speaker 1: the stuff that I do, and much of much of that,

644
00:33:33,320 --> 00:33:37,760
Speaker 1: most of my research is for the temper centersage who

645
00:33:37,760 --> 00:33:41,080
Speaker 1: want to really optimize genetics. That has to be start

646
00:33:41,120 --> 00:33:44,920
Speaker 1: being a lot more scientific, etcetera. But for the basic

647
00:33:45,960 --> 00:33:48,400
Speaker 1: good results where people are gonna be happy, they're gonna

648
00:33:48,400 --> 00:33:52,680
Speaker 1: get stronger, they're gonna body said, they're going to gain muscle.

649
00:33:53,360 --> 00:33:56,520
Speaker 1: It can be done with in saily short periods of time.

650
00:33:57,040 --> 00:33:59,520
Speaker 1: With uh, how the effort is going to be high?

651
00:33:59,520 --> 00:34:02,080
Speaker 1: Its certainly have to question like I sugges to train hard,

652
00:34:02,360 --> 00:34:04,840
Speaker 1: Sure us train a long time, and certainly you can

653
00:34:04,880 --> 00:34:08,399
Speaker 1: do it very efficiently. They it's not a lot of

654
00:34:08,440 --> 00:34:11,719
Speaker 1: the science is not going to be all that important

655
00:34:11,719 --> 00:34:13,960
Speaker 1: in that perspective. It's just getting into the gym and

656
00:34:14,040 --> 00:34:16,279
Speaker 1: doing it. Yeah, And I think I like to call

657
00:34:16,320 --> 00:34:19,160
Speaker 1: it like second level issues, right Dr Schoenfielder. People will

658
00:34:19,160 --> 00:34:20,680
Speaker 1: say to me what type of protein should I eat?

659
00:34:20,920 --> 00:34:22,400
Speaker 1: And I'll say, what are you doing now? Just just

660
00:34:22,440 --> 00:34:25,200
Speaker 1: focus on eating protein, right, don't don't worry about is

661
00:34:25,200 --> 00:34:27,960
Speaker 1: it way protein or pre protein or just because who's

662
00:34:27,960 --> 00:34:29,640
Speaker 1: going to find that? By the way, doctor, you know

663
00:34:29,760 --> 00:34:32,440
Speaker 1: who can only find one source like throughout the day

664
00:34:32,480 --> 00:34:34,960
Speaker 1: and get in bodybuilders right who do it for a living.

665
00:34:35,000 --> 00:34:37,600
Speaker 1: Other than that, it's that second level stuff we get

666
00:34:37,600 --> 00:34:39,040
Speaker 1: so hung up. People get so hung up on I

667
00:34:39,040 --> 00:34:41,759
Speaker 1: would argue, exactly, I know if fitness to that too.

668
00:34:41,800 --> 00:34:44,160
Speaker 1: A lot of people have no clues to what protein

669
00:34:44,320 --> 00:34:47,640
Speaker 1: isn't even know what protein foods are, and a lot

670
00:34:47,640 --> 00:34:49,560
Speaker 1: of cas eoven when they do, a lot of people

671
00:34:49,600 --> 00:34:51,839
Speaker 1: think they're eating a lot more protein than they actually are.

672
00:34:52,400 --> 00:34:55,120
Speaker 1: So yeah, you need to be especially when you're combining

673
00:34:55,120 --> 00:34:57,040
Speaker 1: it with resistance training. You need to be getting in

674
00:34:58,080 --> 00:35:01,800
Speaker 1: close to your butt your ideals anyway, we see percent

675
00:35:01,840 --> 00:35:04,000
Speaker 1: to your ideal about if you weigh if you should

676
00:35:04,040 --> 00:35:08,319
Speaker 1: weigh that, we're if your lean weight would be lets

677
00:35:08,360 --> 00:35:11,000
Speaker 1: a hundred and fifty pounds, you should be getting at

678
00:35:11,080 --> 00:35:14,320
Speaker 1: least like a d twenty grams of protein today and

679
00:35:14,440 --> 00:35:17,920
Speaker 1: that would be equating to floor arounce as the chicken is.

680
00:35:18,120 --> 00:35:21,120
Speaker 1: Uh these roughly thirty grams would talking like a pound

681
00:35:21,640 --> 00:35:24,239
Speaker 1: of meat across the entire day. So it can be

682
00:35:24,880 --> 00:35:26,879
Speaker 1: that can be so much challenging, and some people can

683
00:35:26,920 --> 00:35:30,640
Speaker 1: need to take in supplement or let's say away you're

684
00:35:30,960 --> 00:35:34,440
Speaker 1: casing supplement. I'm sure they get enough. The idea is

685
00:35:34,520 --> 00:35:37,160
Speaker 1: it's certainly very doable for for the majority of people.

686
00:35:37,160 --> 00:35:40,960
Speaker 1: If you're eating eggs, it's certainly if you're not a vegan,

687
00:35:41,840 --> 00:35:45,799
Speaker 1: it's not difficult. Vegans have more challenges in terms of

688
00:35:45,840 --> 00:35:48,279
Speaker 1: getting protein in, but certainly if you're conscious with it,

689
00:35:48,440 --> 00:35:50,440
Speaker 1: that can happen. Like I said, it's something that you

690
00:35:50,480 --> 00:35:53,239
Speaker 1: don't need to once you understand what you need to

691
00:35:53,239 --> 00:35:55,479
Speaker 1: do with something you really should have to think out about.

692
00:35:55,640 --> 00:35:57,240
Speaker 1: You know what this will lead to the final question.

693
00:35:57,280 --> 00:35:58,880
Speaker 1: Then it wasn't gonna ask it, but you went there,

694
00:35:58,920 --> 00:36:02,920
Speaker 1: Thank goodness, because I will love the protein intake recommendations.

695
00:36:02,960 --> 00:36:05,040
Speaker 1: And do you think like you read I read all

696
00:36:05,080 --> 00:36:07,280
Speaker 1: the time, how doctors say people are getting in enough protein?

697
00:36:07,360 --> 00:36:10,279
Speaker 1: Do you agree that people aren't getting enough protein? Are

698
00:36:10,400 --> 00:36:12,560
Speaker 1: that they're getting into like we shouldn't recommend that people

699
00:36:13,200 --> 00:36:15,760
Speaker 1: need to focus on So the people that are saying

700
00:36:15,800 --> 00:36:18,160
Speaker 1: that are talking that they're getting enough protein to meet

701
00:36:18,160 --> 00:36:21,400
Speaker 1: the RDA, which is much lower. So if you're asking

702
00:36:21,400 --> 00:36:23,279
Speaker 1: me to people meet the r d A, yeah, the

703
00:36:23,320 --> 00:36:25,920
Speaker 1: problem is is that the RDA is not sufficient people

704
00:36:25,920 --> 00:36:29,640
Speaker 1: always to increased strength and muscle. So when you add

705
00:36:29,680 --> 00:36:33,160
Speaker 1: resistance straining and it roughly doubles the amount of protein

706
00:36:33,200 --> 00:36:37,120
Speaker 1: that is required right any more? So you know then

707
00:36:37,160 --> 00:36:39,680
Speaker 1: most people are not most people are getting the RDA

708
00:36:39,760 --> 00:36:43,000
Speaker 1: and most people are not getting enough protein from the

709
00:36:43,080 --> 00:36:46,239
Speaker 1: muscle building and the strength standpoint. There you go. I

710
00:36:46,280 --> 00:36:48,480
Speaker 1: love it. We need to do like ten more shows.

711
00:36:49,000 --> 00:36:53,880
Speaker 1: Thank you. I just oh, seriously, you know just so

712
00:36:53,920 --> 00:36:56,040
Speaker 1: many great points and you clarified and and I just

713
00:36:56,080 --> 00:37:00,319
Speaker 1: love your really one of the top researchers who can

714
00:37:00,480 --> 00:37:02,960
Speaker 1: take the science and distill it down and keep it

715
00:37:03,040 --> 00:37:04,799
Speaker 1: simple and that's so rare, and thank you for that,

716
00:37:04,960 --> 00:37:07,040
Speaker 1: because I think a lot of times we all try

717
00:37:07,040 --> 00:37:09,800
Speaker 1: to impress with what we know, when it's again taking

718
00:37:09,800 --> 00:37:11,760
Speaker 1: that science right and making it simple and that people

719
00:37:11,760 --> 00:37:14,640
Speaker 1: can actually do on a regular basis to get the

720
00:37:14,680 --> 00:37:16,640
Speaker 1: basic results. And again you say, like, you know, you're

721
00:37:16,680 --> 00:37:19,240
Speaker 1: focused on you and you did bodybuilding, and we're really

722
00:37:19,600 --> 00:37:22,000
Speaker 1: involved in that and still are. But for the vast

723
00:37:22,000 --> 00:37:25,120
Speaker 1: majority of people, just do the little things consistently and

724
00:37:25,120 --> 00:37:26,839
Speaker 1: you're gonna get results. And then if you want more,

725
00:37:26,960 --> 00:37:30,000
Speaker 1: you go to you and you can help them maximize

726
00:37:30,000 --> 00:37:32,760
Speaker 1: their their muscle games and things like that. But so helpful.

727
00:37:32,800 --> 00:37:35,160
Speaker 1: Are you off to the Devil's Game tonight? I am?

728
00:37:35,360 --> 00:37:42,480
Speaker 1: We are we So I love it. I grew up

729
00:37:42,480 --> 00:37:48,680
Speaker 1: Granger and uh, it's an interesting game. So that's I

730
00:37:48,680 --> 00:37:50,359
Speaker 1: grew up an Islanders fan. And then I have two

731
00:37:50,360 --> 00:37:53,080
Speaker 1: boys who play for Ranger type teams and uh so

732
00:37:53,160 --> 00:37:55,600
Speaker 1: I hate my own kids. Now I'm a Rangers fan.

733
00:37:57,680 --> 00:37:59,720
Speaker 1: Thank you so much again, it's been such a pleasure.

734
00:37:59,719 --> 00:38:02,160
Speaker 1: Have a great night, and let's do this again sometime.

735
00:38:03,239 --> 00:38:05,560
Speaker 1: Thanks so much. Speak to have a great day. Go by.

736
00:38:15,640 --> 00:38:18,080
Speaker 1: When I tell you that I love my job, that

737
00:38:18,200 --> 00:38:21,000
Speaker 1: I love this podcast, that I love talking about health

738
00:38:21,000 --> 00:38:24,920
Speaker 1: and wellness, that I love talking to guys like Dr Schonfeld,

739
00:38:25,560 --> 00:38:30,080
Speaker 1: it's not strong enough. It's not strong enough. Oh my gosh,

740
00:38:30,280 --> 00:38:34,880
Speaker 1: the information you just got from one of the top guys.

741
00:38:35,560 --> 00:38:40,440
Speaker 1: All right, we talked about four specific topics. Let's go

742
00:38:40,600 --> 00:38:43,080
Speaker 1: over them one final time. Should we shall? We? Yes,

743
00:38:43,120 --> 00:38:46,200
Speaker 1: we shall? The fat burning zone. You don't get more

744
00:38:46,239 --> 00:38:49,000
Speaker 1: by doing less. It's fuzzy math. If you have a

745
00:38:49,040 --> 00:38:50,880
Speaker 1: trainer who tells you you're working out too hard, that

746
00:38:50,920 --> 00:38:54,279
Speaker 1: you're only burning carbohydrates, run the other way and you'll

747
00:38:54,320 --> 00:38:56,160
Speaker 1: burn more calories that way, by the way, because you'll

748
00:38:56,200 --> 00:38:59,280
Speaker 1: be out of the February zone. Then we jumped around

749
00:38:59,560 --> 00:39:02,959
Speaker 1: our are its bad for you? From the body composition

750
00:39:03,440 --> 00:39:08,400
Speaker 1: research or one of the top ones. No isocholoric means

751
00:39:08,440 --> 00:39:12,200
Speaker 1: the same number of calories. And I love that because

752
00:39:12,239 --> 00:39:15,920
Speaker 1: we're so aligned, but that Dr Schoenfeldt spoke about the

753
00:39:15,960 --> 00:39:18,680
Speaker 1: same things I've been talking about for years too, about

754
00:39:18,800 --> 00:39:23,719
Speaker 1: energy in and energy out, laws of thermodynamics. Okay, and

755
00:39:23,760 --> 00:39:27,759
Speaker 1: then there's studies, their studies behind all this stuff, and

756
00:39:27,840 --> 00:39:30,759
Speaker 1: protein is important. I love that he went there. I

757
00:39:30,760 --> 00:39:33,040
Speaker 1: wasn't gonna go there is I need to do a

758
00:39:33,040 --> 00:39:36,759
Speaker 1: bunch of shows with him. But the study gastro Enterology

759
00:39:36,840 --> 00:39:40,759
Speaker 1: two thousand seventeen Obesity Energetics, body weight regulation and the

760
00:39:40,800 --> 00:39:44,439
Speaker 1: Effects of diet composition. It's a meta analysis, which means

761
00:39:44,440 --> 00:39:47,440
Speaker 1: they looked at twenty different studies and the tightly controlled

762
00:39:47,480 --> 00:39:49,839
Speaker 1: studies because there's a lot of bad studies out there,

763
00:39:50,160 --> 00:39:52,960
Speaker 1: and we'll talk about that in future episodes. Like the

764
00:39:53,080 --> 00:39:55,920
Speaker 1: exercise and nutrition studies are just they're basically based on

765
00:39:55,960 --> 00:39:58,759
Speaker 1: self reports, so they are inherently flawed, but they take

766
00:39:58,800 --> 00:40:02,640
Speaker 1: away from that study for all practical purposes. I'm reading

767
00:40:02,800 --> 00:40:05,399
Speaker 1: from it. A calorie is a calorie when it comes

768
00:40:05,400 --> 00:40:09,760
Speaker 1: to body fat and energy expenditure. Differences between controlled ISO

769
00:40:09,800 --> 00:40:12,520
Speaker 1: cowork diets varying in the ratio of carbohydrate to fat.

770
00:40:12,920 --> 00:40:15,840
Speaker 1: And he even went that step further and talked about

771
00:40:15,840 --> 00:40:18,840
Speaker 1: insulin because when people want trainers and people like that

772
00:40:18,880 --> 00:40:21,359
Speaker 1: want to be It sounds smart. They talk about things

773
00:40:21,360 --> 00:40:23,719
Speaker 1: like insulin storage and things like that, and you, oh god,

774
00:40:23,719 --> 00:40:25,719
Speaker 1: they know what they're talking. No, And you know what.

775
00:40:26,040 --> 00:40:28,000
Speaker 1: It was bad enough when I was a trainer in

776
00:40:28,040 --> 00:40:31,840
Speaker 1: the gyms because those trainers who kind of knew a

777
00:40:31,840 --> 00:40:33,680
Speaker 1: little they were dangerous because they had a little bit

778
00:40:33,680 --> 00:40:36,680
Speaker 1: of knowledge. They had to memorize it. At least now

779
00:40:36,719 --> 00:40:39,560
Speaker 1: it's cutting paste. I mean I could read the cutting

780
00:40:39,560 --> 00:40:42,799
Speaker 1: paste on places like Instagram and things. So when it

781
00:40:42,800 --> 00:40:46,319
Speaker 1: comes to weight loss, when it's not not health whole

782
00:40:46,360 --> 00:40:49,480
Speaker 1: another topic. And that's what's so important about some of

783
00:40:49,480 --> 00:40:53,000
Speaker 1: these diets is when you go certain macro nutrients. Yeah,

784
00:40:53,040 --> 00:40:55,240
Speaker 1: you may lose weight, you will lose weight. You always

785
00:40:55,280 --> 00:40:57,640
Speaker 1: lose weight on diets. What's happening to your insights, It's

786
00:40:57,640 --> 00:41:00,239
Speaker 1: happening to your arteries. Leave it at that. We went

787
00:41:00,280 --> 00:41:04,400
Speaker 1: to genetics and obesity. Then we went to genetics and obesity. Okay,

788
00:41:04,440 --> 00:41:07,040
Speaker 1: this's got a little muddied, I would say. And he

789
00:41:07,080 --> 00:41:08,840
Speaker 1: talked about and I think the set point it was

790
00:41:08,840 --> 00:41:11,120
Speaker 1: a little confusing probably for some of you, but the

791
00:41:11,160 --> 00:41:14,640
Speaker 1: takeaway is very simple. So what I'm talking about here

792
00:41:14,920 --> 00:41:17,840
Speaker 1: and we were talking about the study is this human

793
00:41:17,840 --> 00:41:21,960
Speaker 1: obesity as a heritable disorder of the central control of

794
00:41:22,120 --> 00:41:25,600
Speaker 1: energy balance? Okay again, I needed like a three or

795
00:41:25,600 --> 00:41:28,840
Speaker 1: four hour show. So that was published in the International

796
00:41:28,920 --> 00:41:32,799
Speaker 1: Journal of Obesity in two thou okay, And one of

797
00:41:32,800 --> 00:41:35,960
Speaker 1: the takeaways is this that most of the genes discovered

798
00:41:36,040 --> 00:41:42,640
Speaker 1: thus far listen closely have their principal impact on hunger, satiety,

799
00:41:42,680 --> 00:41:47,320
Speaker 1: and food intake. Let me say that again. Hunger satiety

800
00:41:47,360 --> 00:41:50,799
Speaker 1: that means how full you feel, and food intake. So

801
00:41:50,960 --> 00:41:54,640
Speaker 1: three of those things, those three things are controllable, doesn't

802
00:41:54,680 --> 00:41:59,040
Speaker 1: I don't not saying it's easy, but I'm saying it's controllable. Okay.

803
00:41:59,200 --> 00:42:01,719
Speaker 1: It's not how you're the processes carbs. It's not that

804
00:42:01,760 --> 00:42:05,320
Speaker 1: your metabolism slows down you get hungrier. I'm going to

805
00:42:05,440 --> 00:42:08,080
Speaker 1: admit it. I'm gonna acknowledge it. I should say, of course.

806
00:42:08,560 --> 00:42:12,759
Speaker 1: And so here's some other things. Increased hunger levels, increased

807
00:42:12,760 --> 00:42:17,600
Speaker 1: caloric intake, reduced satiety, right, so you don't feel as full,

808
00:42:17,800 --> 00:42:23,160
Speaker 1: that's super important, reduced control over eating, increased tendency to

809
00:42:23,239 --> 00:42:28,040
Speaker 1: be sedentary, and increased tendency to store body fat. But

810
00:42:28,120 --> 00:42:30,879
Speaker 1: that storage of body fat. Again, when we talk about

811
00:42:30,960 --> 00:42:33,840
Speaker 1: calories and everything we just talked about goes to those

812
00:42:33,880 --> 00:42:37,239
Speaker 1: first five points. I know it sounds like tough love,

813
00:42:37,280 --> 00:42:38,560
Speaker 1: but that's what this shows about. I want you to

814
00:42:38,600 --> 00:42:41,560
Speaker 1: get results. So, yes, you're hungrier, Yes, you don't feel

815
00:42:41,560 --> 00:42:44,080
Speaker 1: as full when you gain weight. And that's why the

816
00:42:44,160 --> 00:42:46,919
Speaker 1: ultimate goal is to not gain weight in the first place.

817
00:42:46,920 --> 00:42:49,480
Speaker 1: We're not gain too much, but most people will have.

818
00:42:49,800 --> 00:42:52,239
Speaker 1: And that's why I have shows like David Garcia and

819
00:42:52,280 --> 00:42:54,839
Speaker 1: I'll have other shows with quote unquote real people who

820
00:42:54,880 --> 00:42:57,279
Speaker 1: have done it. And what did David say. If you

821
00:42:57,320 --> 00:42:59,319
Speaker 1: haven't heard that show and you want to lose weight,

822
00:42:59,360 --> 00:43:02,320
Speaker 1: you need to lift into that show because it's everything

823
00:43:02,360 --> 00:43:04,840
Speaker 1: I just talked about. It's everything Dr Schoenfeldt and I

824
00:43:04,880 --> 00:43:06,920
Speaker 1: just talked about. All my shows are going to connect.

825
00:43:07,600 --> 00:43:09,920
Speaker 1: What I'm most proud of, one of my most proud

826
00:43:10,520 --> 00:43:15,640
Speaker 1: things in my career. It's two things. It's one that

827
00:43:15,680 --> 00:43:18,799
Speaker 1: I'm injury free, having done all that I've done, but

828
00:43:18,920 --> 00:43:21,200
Speaker 1: injury free because that's what it's about, first and foremost

829
00:43:21,280 --> 00:43:24,480
Speaker 1: with exercise. And the second one is I've been consistent.

830
00:43:25,200 --> 00:43:27,480
Speaker 1: You can go back through any of my books, all

831
00:43:27,480 --> 00:43:30,720
Speaker 1: of my books, articles, I was never doing a fad

832
00:43:30,840 --> 00:43:33,520
Speaker 1: fill in the blank workout. I was never doing stuff

833
00:43:33,560 --> 00:43:36,040
Speaker 1: like that. I've been doing the same thing, following the

834
00:43:36,080 --> 00:43:41,160
Speaker 1: same principles protein strength training, circuit training since I started.

835
00:43:41,400 --> 00:43:42,960
Speaker 1: And so all these shows are going to connect and

836
00:43:43,040 --> 00:43:45,600
Speaker 1: David Garcia's show on how he did it connects with

837
00:43:45,640 --> 00:43:48,280
Speaker 1: what we just talked about. And it may sound harsh,

838
00:43:48,640 --> 00:43:51,000
Speaker 1: but that's one of the problems that the PC world

839
00:43:51,560 --> 00:43:54,160
Speaker 1: is going to literally kill us. The message needs to

840
00:43:54,200 --> 00:43:57,759
Speaker 1: be correct. Okay, you need to have the right information

841
00:43:58,080 --> 00:44:01,080
Speaker 1: so that you can do it, and it's a positive message.

842
00:44:01,640 --> 00:44:04,680
Speaker 1: And protein. We were talking about carbs and fat, but

843
00:44:04,680 --> 00:44:08,440
Speaker 1: when you eat more protein, you feel fuller, you build muscle.

844
00:44:08,520 --> 00:44:11,320
Speaker 1: Protein is important and I love that he even clarified

845
00:44:11,320 --> 00:44:13,359
Speaker 1: it one step further that when they say we eat

846
00:44:13,440 --> 00:44:16,640
Speaker 1: enough protein, that's because the bar, the food pyramid, things

847
00:44:16,640 --> 00:44:18,799
Speaker 1: like that so flawed in and of itself as well.

848
00:44:19,160 --> 00:44:22,640
Speaker 1: So according to certain guidelines, you are, or most people are,

849
00:44:22,920 --> 00:44:27,319
Speaker 1: but those guidelines are flawed. According to Dr Schoenfeld and

850
00:44:27,440 --> 00:44:32,239
Speaker 1: myself as well. I agree. And finally, and again we've

851
00:44:32,280 --> 00:44:34,279
Speaker 1: done this show. I've done it before, I'm going to

852
00:44:34,400 --> 00:44:38,640
Speaker 1: do it again. Women in Bulk and if it didn't

853
00:44:38,640 --> 00:44:42,160
Speaker 1: blow you away, I can almost ignore the vast majority

854
00:44:42,160 --> 00:44:43,759
Speaker 1: of what we talked about with that. But when he

855
00:44:43,840 --> 00:44:46,919
Speaker 1: came out and said you can lift or should lift

856
00:44:47,000 --> 00:44:53,200
Speaker 1: heavier weights lower repetitions to build strength without building muscle,

857
00:44:54,040 --> 00:44:57,680
Speaker 1: that should be earth shattering because it's the volume of training.

858
00:44:58,239 --> 00:45:01,480
Speaker 1: There's lightweights, there's moderate way, and there's heavy heavy weights.

859
00:45:02,000 --> 00:45:06,000
Speaker 1: I left, this is no surprise, moderate weights, high volume.

860
00:45:06,280 --> 00:45:08,399
Speaker 1: I put on a lot of muscle, but it's not

861
00:45:09,040 --> 00:45:11,560
Speaker 1: a valid fear. And I had to challenge him when

862
00:45:11,600 --> 00:45:14,759
Speaker 1: he said, and I get it, How do I get it?

863
00:45:15,440 --> 00:45:19,160
Speaker 1: When he talked about like bulk is perception, but I

864
00:45:19,200 --> 00:45:22,279
Speaker 1: had to go there because of the perception is also

865
00:45:22,280 --> 00:45:24,640
Speaker 1: an illness for many people. If we want to go there,

866
00:45:24,640 --> 00:45:29,680
Speaker 1: and we will, right the anorectic types, men and women,

867
00:45:30,600 --> 00:45:36,360
Speaker 1: body dysmorphia or disorders, that's super important. So I totally

868
00:45:36,400 --> 00:45:38,719
Speaker 1: agree with Dr Schoenfeld did his perception. And but that's

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00:45:38,719 --> 00:45:41,520
Speaker 1: why I made sure to say, but they need to

870
00:45:41,560 --> 00:45:43,839
Speaker 1: strength train, right, And what he was saying is yes,

871
00:45:43,880 --> 00:45:48,320
Speaker 1: and and just in a certain way. Heavier weights, lower repetitions.

872
00:45:49,640 --> 00:45:51,600
Speaker 1: Oh my gosh, I'm all worked up. I could go

873
00:45:51,600 --> 00:45:55,000
Speaker 1: on forever. How great was Dr schoenfeld I hope you

874
00:45:55,000 --> 00:45:57,960
Speaker 1: were taking notes. And again, my goal with this show,

875
00:45:58,440 --> 00:46:01,239
Speaker 1: with this type of show, with this of view, this researcher,

876
00:46:02,040 --> 00:46:04,520
Speaker 1: is to get into the science a little bit, just

877
00:46:04,680 --> 00:46:07,640
Speaker 1: enough to show that it comes from there, and then

878
00:46:07,680 --> 00:46:11,080
Speaker 1: to take it and apply it. And I know some

879
00:46:11,120 --> 00:46:13,600
Speaker 1: people want to go much deeper into the science and listen,

880
00:46:13,640 --> 00:46:15,399
Speaker 1: I'll do that in some shows just for the heck

881
00:46:15,400 --> 00:46:17,440
Speaker 1: of it, when it's whatever, but that's not what this

882
00:46:17,480 --> 00:46:20,000
Speaker 1: show is about. And I love leave you with this,

883
00:46:20,400 --> 00:46:21,680
Speaker 1: and I tried to say it at the end, but

884
00:46:21,719 --> 00:46:23,880
Speaker 1: I didn't want to embarrass him. Dr schoenfeldt is it's

885
00:46:23,880 --> 00:46:27,560
Speaker 1: truly unique in this business because usually PhD level people

886
00:46:27,600 --> 00:46:31,400
Speaker 1: want to just so dazzle you impress you with their

887
00:46:31,440 --> 00:46:33,600
Speaker 1: knowledge that quite often, I would argue in fitness and

888
00:46:33,640 --> 00:46:38,120
Speaker 1: wellness the knowledge and their advice is not real world stuff.

889
00:46:38,320 --> 00:46:41,400
Speaker 1: And when he challenged me when I was talking about

890
00:46:41,719 --> 00:46:43,799
Speaker 1: high ends mixing it up, I still think you mix

891
00:46:43,880 --> 00:46:45,640
Speaker 1: it up to keep challenging the body. But but I

892
00:46:45,680 --> 00:46:48,440
Speaker 1: totally agree with what he said when he said, yeah,

893
00:46:48,560 --> 00:46:50,560
Speaker 1: but do what do what you like. If you only

894
00:46:50,600 --> 00:46:53,279
Speaker 1: like endurance training, do that steady state if you want

895
00:46:53,320 --> 00:46:55,200
Speaker 1: to do hit. The only argument I would make for

896
00:46:55,400 --> 00:46:57,799
Speaker 1: you can't really do hit every day if you're really

897
00:46:57,800 --> 00:47:01,239
Speaker 1: going super hard, I personally believe you're gonna need a

898
00:47:01,320 --> 00:47:03,440
Speaker 1: rest day, so mixing it up that way. But I

899
00:47:03,480 --> 00:47:06,040
Speaker 1: agree with him, and for a researcher at his level

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00:47:06,239 --> 00:47:10,520
Speaker 1: to quote unquote dumb it down to that, Yeah, here's

901
00:47:10,520 --> 00:47:14,680
Speaker 1: the research, but it's exactly my message as well. Here's

902
00:47:14,719 --> 00:47:19,799
Speaker 1: the science, here's the research, but what matters is what

903
00:47:19,880 --> 00:47:23,560
Speaker 1: you do every day and that you're consistent excessive moderation.

904
00:47:24,160 --> 00:47:26,360
Speaker 1: Holy count, did I just bring that around? Thank you

905
00:47:26,440 --> 00:47:29,640
Speaker 1: for listening. Please leave comments, Please follow if you haven't

906
00:47:29,640 --> 00:47:32,319
Speaker 1: followed this, wherever you follow, follow along. I need lots

907
00:47:32,320 --> 00:47:37,080
Speaker 1: of followers. It's the world we live in. I listen.

908
00:47:37,120 --> 00:47:39,640
Speaker 1: I read all your comments. Leave them. There have been

909
00:47:39,800 --> 00:47:42,880
Speaker 1: I get it um listening to everything you say. Some

910
00:47:43,040 --> 00:47:46,600
Speaker 1: I will listen to. It's the secret to life, right.

911
00:47:47,320 --> 00:47:49,160
Speaker 1: I agree with you till I don't, But yes, I

912
00:47:49,280 --> 00:47:51,600
Speaker 1: listen all comments. I gotta thick skin a bit. This

913
00:47:51,680 --> 00:47:53,600
Speaker 1: industry really long time, and I want you all to

914
00:47:53,640 --> 00:47:56,760
Speaker 1: get results. So let me know. Leave comments about shows,

915
00:47:56,800 --> 00:47:58,680
Speaker 1: what you want to hear, what you thought you missed.

916
00:47:59,360 --> 00:48:00,960
Speaker 1: But but if I you say so myself, this was

917
00:48:01,000 --> 00:48:04,640
Speaker 1: a pretty perfect show. Thank you for listening. I'm Tom Hollmes.

918
00:48:04,640 --> 00:48:08,880
Speaker 1: Please follow this I Heart Radio Apple podcast wherever you

919
00:48:09,080 --> 00:48:13,480
Speaker 1: listen to podcasts, Tell your friends and uh as always

920
00:48:14,120 --> 00:48:21,920
Speaker 1: have a great day and believe in yourself. Fitness Disrupted

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00:48:21,920 --> 00:48:25,200
Speaker 1: as a production of I Heart Radio. For more podcasts

922
00:48:25,200 --> 00:48:27,920
Speaker 1: from my heart Radio, visit the I heart Radio app,

923
00:48:28,120 --> 00:48:31,440
Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.