1 00:00:00,760 --> 00:00:04,240 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,119 --> 00:00:14,560 Speaker 1: I am Tom Holland and this is Fitness Disrupted Listener 3 00:00:15,040 --> 00:00:20,239 Speaker 1: mail Bag Show number five. And this is the final 4 00:00:20,720 --> 00:00:24,760 Speaker 1: listener mail bag show of the year, a few days 5 00:00:24,880 --> 00:00:30,640 Speaker 1: away from one. So looking back, I want to say 6 00:00:30,640 --> 00:00:32,839 Speaker 1: what an amazing year it has been for me with 7 00:00:32,880 --> 00:00:36,839 Speaker 1: the show. Thank you to everyone who has listened and 8 00:00:36,920 --> 00:00:39,360 Speaker 1: to those who have reached out as well with questions. 9 00:00:39,560 --> 00:00:43,080 Speaker 1: And today I'm gonna get to We have seven i 10 00:00:43,120 --> 00:00:47,240 Speaker 1: think seven great questions somewhat similar some of them and 11 00:00:47,640 --> 00:00:51,479 Speaker 1: other ones totally different topics. So a great mix of 12 00:00:51,600 --> 00:00:55,480 Speaker 1: questions that came directly from you. And this is people 13 00:00:55,520 --> 00:00:59,160 Speaker 1: reaching out so many ways. Now, as I've said before, 14 00:00:59,200 --> 00:01:01,960 Speaker 1: like I'm old, I didn't I didn't even realize like 15 00:01:02,040 --> 00:01:05,360 Speaker 1: that Instagram had to direct the message till uh, you know, 16 00:01:05,480 --> 00:01:09,880 Speaker 1: my box was filled with so many questions and comments. 17 00:01:09,920 --> 00:01:13,640 Speaker 1: But I'm catching up. So if you want to reach out, 18 00:01:13,680 --> 00:01:16,760 Speaker 1: Tom h Fit is Twitter and Instagram tom h Fit, 19 00:01:17,000 --> 00:01:19,440 Speaker 1: and you can also just go right to Fitness Disrupted 20 00:01:19,480 --> 00:01:22,840 Speaker 1: dot com and email me through the site. But today 21 00:01:22,880 --> 00:01:26,760 Speaker 1: again awesome questions. You know, test tossed her own weight 22 00:01:26,800 --> 00:01:31,040 Speaker 1: training questions we got so many I'm scrolling through here. 23 00:01:31,680 --> 00:01:36,720 Speaker 1: Uh injuries, what else? Running issues? Uh? Just great? Uh? 24 00:01:36,760 --> 00:01:40,679 Speaker 1: And weight loss and protein so everything. We've got some nutrition, 25 00:01:40,840 --> 00:01:44,920 Speaker 1: some injuries, some muscle building, weight loss, everything you want 26 00:01:44,959 --> 00:01:48,520 Speaker 1: to know about. And actually two that kind of go 27 00:01:48,600 --> 00:01:52,840 Speaker 1: to supplements. And that's a huge thing, huge, huge thing, 28 00:01:52,880 --> 00:01:56,240 Speaker 1: always has been, but even more so now with social media, 29 00:01:56,760 --> 00:02:01,440 Speaker 1: Facebook ads, and you're just bombarded, but boarded with all 30 00:02:01,520 --> 00:02:05,440 Speaker 1: of these claims of weight loss muscle building more so 31 00:02:05,520 --> 00:02:08,840 Speaker 1: than ever before. And as a podcast host and just 32 00:02:09,160 --> 00:02:14,639 Speaker 1: someone in this field, I am bombarded daily with products 33 00:02:14,880 --> 00:02:20,840 Speaker 1: and and supplements and I will never ever talk about 34 00:02:21,080 --> 00:02:25,160 Speaker 1: or represent something that I don't want, dent believe in. 35 00:02:26,240 --> 00:02:28,960 Speaker 1: I will never. I don't care how big that truck 36 00:02:29,000 --> 00:02:33,080 Speaker 1: of money is that they back up, because it's all 37 00:02:33,120 --> 00:02:37,680 Speaker 1: about credibility and that is lost, I would argue on 38 00:02:37,840 --> 00:02:42,600 Speaker 1: many in the industry, and for good reason, they don't care. 39 00:02:43,120 --> 00:02:45,680 Speaker 1: They just and and by the way, and this is 40 00:02:46,160 --> 00:02:48,160 Speaker 1: frightening to me, but it's the way the world is. 41 00:02:48,560 --> 00:02:54,280 Speaker 1: Many of these products are pushed by doctors. You know, 42 00:02:54,360 --> 00:02:56,799 Speaker 1: you see the ad with the doctor in the lab coat, 43 00:02:57,960 --> 00:03:01,760 Speaker 1: and that's frightening to me. When the product is questionable 44 00:03:01,800 --> 00:03:05,400 Speaker 1: at best. All Right, So, without further ado quick break. 45 00:03:05,960 --> 00:03:09,800 Speaker 1: When I come back, we are going to get right 46 00:03:09,840 --> 00:03:14,720 Speaker 1: to your questions. Listener, mail Bag episode number five will 47 00:03:14,760 --> 00:03:28,520 Speaker 1: be right back all right. As I said at the 48 00:03:28,560 --> 00:03:31,639 Speaker 1: start of the show, thank you so much for listening 49 00:03:32,000 --> 00:03:38,120 Speaker 1: and reaching out. And you know it is imperative that 50 00:03:38,240 --> 00:03:42,680 Speaker 1: I hear what you're still questioning, what those questions are, 51 00:03:42,760 --> 00:03:46,680 Speaker 1: and the issues you have and the products you're seeing. Uh, 52 00:03:46,720 --> 00:03:52,320 Speaker 1: there are no dumb questions. There can't possibly be. Uh. 53 00:03:52,360 --> 00:03:56,200 Speaker 1: There are just there's so many Charlottean's out there, and 54 00:03:56,200 --> 00:03:58,120 Speaker 1: and there's so many people that are just trying to 55 00:03:58,240 --> 00:04:03,200 Speaker 1: make money in this industry. And I find that ridiculously offensive, 56 00:04:03,520 --> 00:04:06,320 Speaker 1: especially when we're talking health and wellness, and truthfully, when 57 00:04:06,360 --> 00:04:09,400 Speaker 1: when doctors are involved, but you know what, they're human, 58 00:04:10,040 --> 00:04:14,400 Speaker 1: they're fallible not to pick on that industry in particular. 59 00:04:14,480 --> 00:04:17,279 Speaker 1: But listen, this is about health and wellness. This is 60 00:04:17,320 --> 00:04:25,520 Speaker 1: not selling shoes. And I uh and deeply offended when 61 00:04:26,200 --> 00:04:28,040 Speaker 1: people are trying to put one over on you. And 62 00:04:28,680 --> 00:04:30,320 Speaker 1: that's why I do the show, That's why I write 63 00:04:30,320 --> 00:04:34,920 Speaker 1: my books. Save you money, save you time, and help 64 00:04:34,960 --> 00:04:39,320 Speaker 1: you get the results using the best information possible. All right, 65 00:04:39,400 --> 00:04:44,039 Speaker 1: let's get right to it. First question. Uh, I kind 66 00:04:44,040 --> 00:04:46,920 Speaker 1: of edit these down for you, but this one says, 67 00:04:46,960 --> 00:04:51,000 Speaker 1: My question is does running after within an hour working 68 00:04:51,000 --> 00:04:57,960 Speaker 1: out legs hinder any muscle gains in the legs? Phenomenal question. Uh, again, 69 00:04:58,080 --> 00:05:00,280 Speaker 1: just to reward it. Basically, you do a leg work 70 00:05:00,279 --> 00:05:04,120 Speaker 1: out if your goal is to build muscle, Is it 71 00:05:04,160 --> 00:05:08,440 Speaker 1: detrimental to go for a run? Yeah, to go for 72 00:05:08,480 --> 00:05:10,400 Speaker 1: a run. And we can even just say, do cardio, 73 00:05:10,440 --> 00:05:14,560 Speaker 1: whether it's elliptical running, uh, stair master, step mill, whatever 74 00:05:14,600 --> 00:05:18,400 Speaker 1: you wanna call that within an hour? Does that hinder 75 00:05:18,440 --> 00:05:22,120 Speaker 1: any muscle gains in the legs? Now? Short answers, no, 76 00:05:22,600 --> 00:05:26,080 Speaker 1: short answers no. But if you're a body builder, and 77 00:05:26,240 --> 00:05:28,640 Speaker 1: I've talked about this before, you know they tend to 78 00:05:28,680 --> 00:05:31,719 Speaker 1: only do like ten to fifteen minutes of really low, 79 00:05:32,320 --> 00:05:36,600 Speaker 1: steady state cardio because they don't want to eat the muscle. 80 00:05:36,960 --> 00:05:39,360 Speaker 1: I just did a podcast recently about this and how 81 00:05:39,400 --> 00:05:43,960 Speaker 1: that goes completely contrary to the sports nutrition and exercise 82 00:05:44,040 --> 00:05:48,200 Speaker 1: science component of how your body is fueled. Your body 83 00:05:48,240 --> 00:05:50,799 Speaker 1: doesn't want to and and it has a really tough 84 00:05:50,880 --> 00:05:57,880 Speaker 1: time utilizing protein from your muscle as fuel. Carbohydrate first, 85 00:05:59,040 --> 00:06:01,280 Speaker 1: and you have to deplete those stores and then get 86 00:06:01,279 --> 00:06:04,200 Speaker 1: into the fat and then have that be an issue. 87 00:06:04,839 --> 00:06:09,000 Speaker 1: So you have to go really long before you can 88 00:06:09,080 --> 00:06:11,600 Speaker 1: even start to worry about that. But listen, if you're 89 00:06:11,600 --> 00:06:16,000 Speaker 1: a professional bodybuilder, they're not running anyway, so uh, maybe 90 00:06:16,000 --> 00:06:20,800 Speaker 1: that's not even worth discussing. But the short answer again 91 00:06:20,880 --> 00:06:25,960 Speaker 1: is no. You know, we want to build muscle, and 92 00:06:26,000 --> 00:06:28,159 Speaker 1: we want to strengthen our heart, and we want to 93 00:06:28,240 --> 00:06:31,720 Speaker 1: burn calories. What is most important is that you are 94 00:06:31,720 --> 00:06:37,000 Speaker 1: consistent at all three of those. And there are writers 95 00:06:37,000 --> 00:06:40,040 Speaker 1: who have to pound out three four articles a day 96 00:06:40,120 --> 00:06:44,119 Speaker 1: in the fitness world and they are Listen, I'm happy 97 00:06:44,160 --> 00:06:46,760 Speaker 1: I don't have to do that. I've had a couple 98 00:06:46,760 --> 00:06:49,640 Speaker 1: of contract writing jobs over the years, but it was 99 00:06:49,720 --> 00:06:54,880 Speaker 1: never like a ridiculous number of articles per day. And 100 00:06:54,960 --> 00:06:58,520 Speaker 1: oftentimes they are they are scrambling for topics, and that's 101 00:06:58,920 --> 00:07:05,280 Speaker 1: oftentimes where you get conflicting information, right, because they gotta 102 00:07:05,279 --> 00:07:08,720 Speaker 1: find a topic. Sometimes they know the truth, most times 103 00:07:08,760 --> 00:07:13,680 Speaker 1: they don't. But when it comes to building muscle, and 104 00:07:13,720 --> 00:07:16,560 Speaker 1: again I am living proof, yes and equals one. I 105 00:07:16,600 --> 00:07:21,280 Speaker 1: get that. I'm just one example. But what is most 106 00:07:21,280 --> 00:07:25,080 Speaker 1: important is you get that workout in right, that you 107 00:07:25,080 --> 00:07:28,360 Speaker 1: get your cardio in, that you get your strength training in. 108 00:07:28,920 --> 00:07:31,840 Speaker 1: So is it ideal? Like, listen, if you're squatting heavy, 109 00:07:32,280 --> 00:07:36,600 Speaker 1: you're using that leg press, you're doing lunges, it's hard 110 00:07:37,240 --> 00:07:40,480 Speaker 1: to go run after. But let me say this for 111 00:07:40,560 --> 00:07:44,000 Speaker 1: that specific group of you that are listening, that do triathlons, 112 00:07:44,040 --> 00:07:47,920 Speaker 1: that do marathons. When I was designing the programs for 113 00:07:48,040 --> 00:07:50,560 Speaker 1: clients back in the day, and when I design programs 114 00:07:50,600 --> 00:07:54,200 Speaker 1: for myself, I specifically do that sometimes. In other words, 115 00:07:54,280 --> 00:07:57,840 Speaker 1: I purposefully will do a leg workout before getting on 116 00:07:57,880 --> 00:08:00,559 Speaker 1: the bike or going for a run. Why to train 117 00:08:00,680 --> 00:08:06,040 Speaker 1: my body to exercise on tired legs and that will 118 00:08:06,080 --> 00:08:08,520 Speaker 1: benefit me on race day. Now many of you are like, 119 00:08:08,560 --> 00:08:11,960 Speaker 1: I don't care about that, and I get that, But 120 00:08:12,040 --> 00:08:14,680 Speaker 1: we only have so many hours in a day, and 121 00:08:15,600 --> 00:08:18,520 Speaker 1: you know, if if we wait to do things to 122 00:08:18,600 --> 00:08:22,880 Speaker 1: get that workout in cardiovascular, lee or strength training wise, 123 00:08:23,600 --> 00:08:27,280 Speaker 1: it's oftentimes not gonna happen. So what is most important? 124 00:08:28,840 --> 00:08:30,960 Speaker 1: As I say, Nike got it half right, it's not 125 00:08:31,040 --> 00:08:34,320 Speaker 1: just do it, it's just do it consistently. So if 126 00:08:34,360 --> 00:08:37,400 Speaker 1: you have the flexibility and you can wait an hour, 127 00:08:38,240 --> 00:08:43,720 Speaker 1: sure you know fatigue wise, it's going to affect you know, 128 00:08:43,760 --> 00:08:46,160 Speaker 1: how fast you go again depending on how hard that 129 00:08:46,240 --> 00:08:50,720 Speaker 1: leg workout was. So it always comes down to your goals. 130 00:08:51,559 --> 00:08:58,240 Speaker 1: But the question here specifies hinder any muscle gains. I 131 00:08:58,280 --> 00:09:00,839 Speaker 1: just want you to do that cardio. You know you're 132 00:09:00,840 --> 00:09:03,400 Speaker 1: gonna break down the muscle tissue. What I want you 133 00:09:03,440 --> 00:09:06,520 Speaker 1: to most focus on, and I'll leave it at this, 134 00:09:07,400 --> 00:09:10,120 Speaker 1: is that you push your strength training workouts, that leg 135 00:09:10,120 --> 00:09:14,320 Speaker 1: work out, that you get in adequate protein, and that 136 00:09:14,440 --> 00:09:18,320 Speaker 1: you recover. Because what's happening when you do the strength 137 00:09:18,320 --> 00:09:20,600 Speaker 1: training and when you go for a run, you are 138 00:09:20,640 --> 00:09:25,200 Speaker 1: breaking down muscle tissue. So what is most important, or 139 00:09:25,280 --> 00:09:29,520 Speaker 1: you know up in the list is adequate protein and 140 00:09:29,640 --> 00:09:34,160 Speaker 1: adequate recovery. If you do both, you will be perfectly 141 00:09:34,760 --> 00:09:38,800 Speaker 1: well off. And I don't want you to skip that cardio. 142 00:09:39,080 --> 00:09:42,079 Speaker 1: I want you to strengthen the heart as well. Awesome question. 143 00:09:42,559 --> 00:09:45,840 Speaker 1: All right, number two, Now we get fun. Not that 144 00:09:45,840 --> 00:09:49,600 Speaker 1: that wasn't And I have to be so careful with 145 00:09:49,679 --> 00:09:52,120 Speaker 1: these type of questions. So this is on a specific product. 146 00:09:52,160 --> 00:09:54,840 Speaker 1: I'm not going to mention it. No need and it 147 00:09:54,960 --> 00:09:58,240 Speaker 1: starts curious what your thoughts are on this. I keep 148 00:09:58,280 --> 00:10:02,080 Speaker 1: seeing an ad for Blank on my Facebook page. It's 149 00:10:02,120 --> 00:10:06,200 Speaker 1: claiming only eight of WAY is absorbed by the body 150 00:10:06,280 --> 00:10:09,720 Speaker 1: and the rest is turning to sugar or fat, and 151 00:10:09,760 --> 00:10:14,240 Speaker 1: that it doesn't absorb fast enough to be effective for 152 00:10:14,480 --> 00:10:17,000 Speaker 1: muscle buildings. Seems like clickbait to me, but I was 153 00:10:17,000 --> 00:10:24,040 Speaker 1: curious about the science behind it. Now, someone selling supplements, 154 00:10:25,600 --> 00:10:29,360 Speaker 1: and immediately when you read things like this and see 155 00:10:29,440 --> 00:10:32,000 Speaker 1: things like this, what don't you say? What would Tom say? 156 00:10:33,559 --> 00:10:36,000 Speaker 1: And where where do I go? Right away? I don't. 157 00:10:36,200 --> 00:10:38,120 Speaker 1: We're gonna go to the science, will give you one study, 158 00:10:38,120 --> 00:10:40,880 Speaker 1: and I'm gonna quickly talk about way protein and amino 159 00:10:40,920 --> 00:10:44,080 Speaker 1: acids and that kind of stuff. But let's go to 160 00:10:44,160 --> 00:10:47,839 Speaker 1: the common sense and the real world and the people 161 00:10:47,880 --> 00:10:53,679 Speaker 1: that make their living off of this. Let's go to bodybuilders. 162 00:10:55,040 --> 00:11:01,480 Speaker 1: What type of protein do bodybuilders tend to take? Way protein? Now? 163 00:11:01,600 --> 00:11:03,360 Speaker 1: I did a show and I'm gonna talk about it 164 00:11:03,440 --> 00:11:07,640 Speaker 1: during this one about second level stuff. So even within 165 00:11:07,679 --> 00:11:11,040 Speaker 1: the protein world, you know, people say, what's the best protein? 166 00:11:11,120 --> 00:11:13,720 Speaker 1: My answer is the protein that you eat consistently. And 167 00:11:13,720 --> 00:11:15,640 Speaker 1: you go, Tom, that's such an annoying answer. Well, it's 168 00:11:15,679 --> 00:11:18,400 Speaker 1: the right answer, because if I told you p protein 169 00:11:18,840 --> 00:11:21,880 Speaker 1: or you know, hemp protein or story protein was the 170 00:11:22,040 --> 00:11:24,439 Speaker 1: one best way. There's no way you're gonna be able 171 00:11:24,480 --> 00:11:28,040 Speaker 1: to consume that every time you want protein. You're gonna 172 00:11:28,040 --> 00:11:30,800 Speaker 1: be out of restaurants, You're gonna be doing different things. 173 00:11:31,080 --> 00:11:34,960 Speaker 1: What is most important is that you get in enough protein. 174 00:11:35,640 --> 00:11:40,439 Speaker 1: That's second level stuff. But now this product is trying 175 00:11:40,480 --> 00:11:44,360 Speaker 1: to tell you that way protein basically doesn't work. Let 176 00:11:44,360 --> 00:11:48,720 Speaker 1: me read I underlined, uh that the rest is turning 177 00:11:48,760 --> 00:11:53,440 Speaker 1: to sugar or fat garbage, and then second that it 178 00:11:53,480 --> 00:11:58,760 Speaker 1: doesn't absorb fast enough to be effective or muscle building. Hello, 179 00:12:00,880 --> 00:12:05,640 Speaker 1: you gotta be kidding me. So how are these bodybuilders 180 00:12:05,640 --> 00:12:07,719 Speaker 1: getting their results? Now, those of you who are in 181 00:12:07,760 --> 00:12:09,439 Speaker 1: the know, and I just did a show on this, Yeah, 182 00:12:09,480 --> 00:12:12,760 Speaker 1: they're taking performance enhancing drugs, most of them at the 183 00:12:12,800 --> 00:12:15,880 Speaker 1: top levels, but that doesn't negate the fact that they're 184 00:12:15,880 --> 00:12:20,640 Speaker 1: taking away protein. And for the natural guys there are some, 185 00:12:21,600 --> 00:12:28,520 Speaker 1: I'm one it works. It works, you know when you're 186 00:12:28,600 --> 00:12:33,800 Speaker 1: trying to sell these ridiculous supplements. And by the way, 187 00:12:34,360 --> 00:12:38,800 Speaker 1: I did look at just the dosage of this product 188 00:12:39,880 --> 00:12:43,720 Speaker 1: five to ten tablets per day and five to ten 189 00:12:43,800 --> 00:12:48,960 Speaker 1: tablets before working out. So let's assume you're so, that's twenty. 190 00:12:49,800 --> 00:12:53,800 Speaker 1: It's expensive and you know what these products cost to 191 00:12:53,960 --> 00:13:01,240 Speaker 1: make next to nothing. There's some great documentaries out there 192 00:13:01,800 --> 00:13:04,480 Speaker 1: about how easy it is to put together a supplement 193 00:13:06,120 --> 00:13:16,280 Speaker 1: that so loosely regulated. Uh do I want to read more? Uh? Yes, 194 00:13:16,400 --> 00:13:18,400 Speaker 1: let me just read a little more from this product. 195 00:13:18,440 --> 00:13:21,840 Speaker 1: Most powders are less than utilized for building new protein, 196 00:13:21,880 --> 00:13:24,000 Speaker 1: and I'm ben quite sure what that means. And that's 197 00:13:24,040 --> 00:13:26,760 Speaker 1: the key, because what isn't utilized for protein building it's 198 00:13:26,840 --> 00:13:32,080 Speaker 1: muscle and it's not building protein. It is protein is 199 00:13:32,080 --> 00:13:34,959 Speaker 1: converted to sugar or fat, and that's where the actual 200 00:13:35,080 --> 00:13:41,080 Speaker 1: calories come from. That's garbage. That's garbage. If you only 201 00:13:41,200 --> 00:13:46,839 Speaker 1: eight protein powder and your caloric requirements for the day 202 00:13:46,840 --> 00:13:48,840 Speaker 1: were three thousand cowries and I put you on a 203 00:13:48,840 --> 00:13:53,080 Speaker 1: protein powder at colories per day, which by the way, 204 00:13:53,160 --> 00:13:56,400 Speaker 1: is pretty close to what you know a natural body 205 00:13:56,400 --> 00:14:00,800 Speaker 1: builder will do, You're gonna get shredded, you know, when 206 00:14:00,840 --> 00:14:04,840 Speaker 1: it turns to fat and is stored when it's over 207 00:14:04,880 --> 00:14:07,280 Speaker 1: the colories. Can you take in too much protein? Sure? 208 00:14:07,840 --> 00:14:12,200 Speaker 1: If your calories are above what you're daily requirements are, 209 00:14:12,640 --> 00:14:15,320 Speaker 1: you're in a positive energy bounce. It doesn't matter what 210 00:14:15,520 --> 00:14:20,000 Speaker 1: the macro nutrient is. But this is saying just in 211 00:14:20,040 --> 00:14:23,400 Speaker 1: and of itself, not having anything to do with the 212 00:14:23,480 --> 00:14:27,720 Speaker 1: number of cows you take in per day, that that 213 00:14:27,720 --> 00:14:30,560 Speaker 1: that you're you're storing it. And he doesn't stop there. 214 00:14:31,560 --> 00:14:34,320 Speaker 1: That's why I'm quoting here the product. That's why you 215 00:14:34,320 --> 00:14:37,520 Speaker 1: have to bulk and cut or go on stringent diets 216 00:14:38,000 --> 00:14:40,880 Speaker 1: because you think you're getting straight protein when actually you're 217 00:14:40,880 --> 00:14:44,320 Speaker 1: getting mostly sugar which triggers fat storage. Now you're getting protein. 218 00:14:45,400 --> 00:14:50,160 Speaker 1: What matters is how many cowies you take in your exercise. 219 00:14:50,880 --> 00:14:52,840 Speaker 1: But I am living proof, My clients are living proved 220 00:14:52,920 --> 00:14:56,200 Speaker 1: natural body builders, regular body builders. That way protein works. 221 00:14:57,200 --> 00:14:59,720 Speaker 1: And let me go a step further. Well, let me 222 00:14:59,720 --> 00:15:02,760 Speaker 1: tell you what weight is quoting here. Way is a 223 00:15:02,800 --> 00:15:07,000 Speaker 1: fast digesting, complete protein that naturally contains all of the 224 00:15:07,160 --> 00:15:10,360 Speaker 1: essential amino acids that your body cannot make on its own. 225 00:15:10,880 --> 00:15:15,800 Speaker 1: It has been shown to support muscle recovery when taking 226 00:15:15,840 --> 00:15:20,840 Speaker 1: over time in combination with regular exercise, regular resistance exercise, 227 00:15:20,880 --> 00:15:26,320 Speaker 1: Way can help support muscle building. So let's use common sense, 228 00:15:26,760 --> 00:15:29,080 Speaker 1: and what is the person's goal of that supplement just 229 00:15:29,160 --> 00:15:34,440 Speaker 1: to sell the supplement? I mean, if if that logic 230 00:15:34,880 --> 00:15:37,880 Speaker 1: If that explanation about protein and way protein were true, 231 00:15:38,800 --> 00:15:41,400 Speaker 1: everyone would be walking around heavy that took these protein powders. 232 00:15:41,840 --> 00:15:45,400 Speaker 1: You know, my friends, the guys on the cover of 233 00:15:45,720 --> 00:15:50,160 Speaker 1: you know, been on the cover of muscle magazines, Muscle 234 00:15:50,160 --> 00:15:53,760 Speaker 1: and Fitness, Muscle, they're they're taking away protein and they 235 00:15:53,800 --> 00:15:58,680 Speaker 1: look ridiculously ripped. Okay, and way protein isolated by the 236 00:15:58,720 --> 00:16:00,400 Speaker 1: way is I don't want to go too deep into it, 237 00:16:00,760 --> 00:16:06,400 Speaker 1: but that's been filtered. Okay, excess carbs, fats and lactose 238 00:16:06,520 --> 00:16:14,600 Speaker 1: isolated out using sophisticated filtering technology. Well, he give you. Uh. 239 00:16:14,920 --> 00:16:18,200 Speaker 1: There's a protein researcher, well known, Stuart Philip, PhD of 240 00:16:18,320 --> 00:16:21,920 Speaker 1: McMaster University. He's quoted in Men's Health magazine as saying, 241 00:16:22,080 --> 00:16:26,240 Speaker 1: quote bottom line, if you're taking inadequate protein, then B 242 00:16:26,400 --> 00:16:31,440 Speaker 1: C A s are a complete waste of money. No 243 00:16:31,560 --> 00:16:34,880 Speaker 1: bodybuilders take them. And if you're taking them, fine, But 244 00:16:34,920 --> 00:16:40,920 Speaker 1: I'm gonna argue against strongly this product and the claims 245 00:16:41,400 --> 00:16:47,040 Speaker 1: made by it. One study, one study just to support 246 00:16:47,200 --> 00:16:50,080 Speaker 1: what I've said, functional properties of way way components and 247 00:16:50,160 --> 00:16:55,360 Speaker 1: essential amino acids mechanisms underlying health benefits for active people. 248 00:16:55,400 --> 00:16:58,400 Speaker 1: It's a review. This was a couple of years ago, 249 00:16:58,480 --> 00:17:03,640 Speaker 1: May two thousand three, the Journal of Nutritional Biochemistry. I'm 250 00:17:03,680 --> 00:17:07,280 Speaker 1: going to read the abstract to you. Way proteins and 251 00:17:07,280 --> 00:17:10,320 Speaker 1: amino acid supplements have a strong position in the sports 252 00:17:10,400 --> 00:17:13,680 Speaker 1: nutrition market based on the purported quality of proteins and 253 00:17:13,720 --> 00:17:18,359 Speaker 1: amino acids. They provide. Recent studies and points stable isotope 254 00:17:18,359 --> 00:17:23,040 Speaker 1: methodology demonstrate the ability of way protein or amino acid 255 00:17:23,080 --> 00:17:27,240 Speaker 1: mixtures of similar composition to promote whole body and muscle 256 00:17:27,320 --> 00:17:34,400 Speaker 1: protein synthesis totally goes against the other claims. Okay, Other 257 00:17:34,480 --> 00:17:37,879 Speaker 1: developing avenues of research explore health benefits of Way that 258 00:17:37,960 --> 00:17:43,560 Speaker 1: extend beyond protein and basic nutrition. Now, I'm gonna leave 259 00:17:43,600 --> 00:17:46,560 Speaker 1: you with this. What did I talk about in the 260 00:17:46,560 --> 00:17:49,840 Speaker 1: show on protein and protein powders and supplements. I believe 261 00:17:50,640 --> 00:17:55,439 Speaker 1: real food first, always, whatever way you want to do it. 262 00:17:55,880 --> 00:18:01,720 Speaker 1: I am eggs and chicken and fish, salmon, tuna. Many 263 00:18:01,840 --> 00:18:06,600 Speaker 1: vegans out there fine adequate protein sources, but there are things, 264 00:18:06,840 --> 00:18:12,400 Speaker 1: there are combinations. Real food does things, quite simply put, 265 00:18:13,080 --> 00:18:17,040 Speaker 1: that we can't do in products that are man made. 266 00:18:17,760 --> 00:18:23,160 Speaker 1: Supplements are by definition, to supplement what you can't get 267 00:18:23,240 --> 00:18:27,320 Speaker 1: in in your diet. When you eat real food, and 268 00:18:27,359 --> 00:18:31,359 Speaker 1: you can only eat so much chicken and fish, you know, 269 00:18:31,920 --> 00:18:35,359 Speaker 1: and so taking a protein powder can be easy and 270 00:18:35,400 --> 00:18:39,919 Speaker 1: convenient and fill in gaps. Okay, and let me we'll 271 00:18:39,960 --> 00:18:43,399 Speaker 1: read you that one line again from Dr Phillips. Bottom 272 00:18:43,440 --> 00:18:46,080 Speaker 1: line is if you're taking in adequate protein, B C 273 00:18:46,320 --> 00:18:49,359 Speaker 1: A s are complete waste of money. But see, you 274 00:18:49,480 --> 00:18:52,280 Speaker 1: can't make money off of people eating fish and chicken 275 00:18:52,400 --> 00:18:57,600 Speaker 1: and eggs the way you can with some pseudo science 276 00:18:57,640 --> 00:19:01,000 Speaker 1: and some products that are super expensive, and you have 277 00:19:01,240 --> 00:19:07,399 Speaker 1: to go against the current wisdom, be the iconoclast. And 278 00:19:07,520 --> 00:19:11,520 Speaker 1: I just find it ridiculous because it goes against what 279 00:19:11,640 --> 00:19:15,040 Speaker 1: you see with your very eyes. I just watched and 280 00:19:16,000 --> 00:19:19,040 Speaker 1: did a run on my treadmill and I watched Generation 281 00:19:19,240 --> 00:19:26,200 Speaker 1: Iron three awesome. You know, documentaries on bodybuilding flawed but entertaining. 282 00:19:27,040 --> 00:19:29,719 Speaker 1: Enough about that, but this goes right into these are 283 00:19:29,720 --> 00:19:33,440 Speaker 1: all kind of getting connected now. Question number three, it's 284 00:19:33,480 --> 00:19:36,720 Speaker 1: about my episode I did on steroids, great show about 285 00:19:36,760 --> 00:19:39,960 Speaker 1: steroid use. As we age, we do lose testosterone. Have 286 00:19:40,080 --> 00:19:43,200 Speaker 1: heard from some friends that take testosterone under a doctor's 287 00:19:43,200 --> 00:19:45,760 Speaker 1: care that they feel better and more energetic. How do 288 00:19:45,760 --> 00:19:48,720 Speaker 1: you feel about seeing a doctor and taking testosterone. What 289 00:19:48,800 --> 00:19:52,199 Speaker 1: would a testosterone level be low enough that would make 290 00:19:52,240 --> 00:19:57,040 Speaker 1: you consider testosterone treatment? Awesome question. Awesome question. And when 291 00:19:57,080 --> 00:19:59,320 Speaker 1: you start to look at the research and the debate 292 00:19:59,359 --> 00:20:03,920 Speaker 1: about this, they're still figuring it out. The low testosterone levels. 293 00:20:03,920 --> 00:20:06,639 Speaker 1: I'm not a doctor, so I'm not even gonna give 294 00:20:06,680 --> 00:20:09,880 Speaker 1: you those levels. Uh, this is first and foremost something 295 00:20:09,920 --> 00:20:16,040 Speaker 1: you're going to discuss with your doctor, right, But when 296 00:20:16,040 --> 00:20:19,479 Speaker 1: you do the research, the current research is what quoting 297 00:20:19,480 --> 00:20:21,359 Speaker 1: here the health This is from the Mayo Clinic. The 298 00:20:21,400 --> 00:20:25,119 Speaker 1: health benefits of testosterone therapy for age related decline in 299 00:20:25,200 --> 00:20:31,840 Speaker 1: testosterone aren't clear. And secondly, it's unclear whether testosterone therapy 300 00:20:31,880 --> 00:20:37,200 Speaker 1: would benefit older men who are otherwise healthy. Okay, guidelines 301 00:20:37,240 --> 00:20:40,840 Speaker 1: from the American College of Physicians indicate that testosterone therapy 302 00:20:40,960 --> 00:20:46,080 Speaker 1: might improve sexual functions somewhat and some men, but there's 303 00:20:46,080 --> 00:20:49,159 Speaker 1: little evidence that it improves other functions such as vitality 304 00:20:49,200 --> 00:20:51,800 Speaker 1: and energy. So what happens And when you read you know, 305 00:20:51,840 --> 00:20:54,679 Speaker 1: these doctors are saying they're inundated with people coming in 306 00:20:54,720 --> 00:20:56,560 Speaker 1: and saying, you know, I think I have low te 307 00:20:56,720 --> 00:21:02,920 Speaker 1: because there's commercials everywhere and again there're selling they're selling something, right, 308 00:21:02,960 --> 00:21:06,760 Speaker 1: the pharmaceutical industry. I'm not against drugs and and you 309 00:21:06,800 --> 00:21:11,160 Speaker 1: know many just incredible drugs out there for so many 310 00:21:11,160 --> 00:21:14,560 Speaker 1: different issues. Here's my take on it. And if you've 311 00:21:14,600 --> 00:21:17,679 Speaker 1: listened to the show, you know, over the months and gosh, 312 00:21:17,680 --> 00:21:19,439 Speaker 1: how long are we now, we're getting there, coming up 313 00:21:19,480 --> 00:21:21,680 Speaker 1: on a year and a half. I think you gotta 314 00:21:21,760 --> 00:21:25,359 Speaker 1: do the other stuff first. So everyone's tired. So that's 315 00:21:25,400 --> 00:21:27,879 Speaker 1: what they say. You know that the doctor says they 316 00:21:27,880 --> 00:21:30,760 Speaker 1: have the patient come in and say, you know, doctor um, 317 00:21:31,000 --> 00:21:33,280 Speaker 1: forty five and fifty, I just don't have the energy 318 00:21:33,280 --> 00:21:37,160 Speaker 1: I used to have Now. Is that person eating well? 319 00:21:37,359 --> 00:21:41,439 Speaker 1: Is that person exercising? Is that person strength training? So 320 00:21:42,640 --> 00:21:46,080 Speaker 1: this is a tough question, but it's not in my opinion. 321 00:21:46,119 --> 00:21:49,800 Speaker 1: First and foremost, you discussed this with your doctor. But 322 00:21:49,960 --> 00:21:53,879 Speaker 1: listen there you can doctor shop and their doctors a 323 00:21:53,960 --> 00:21:56,760 Speaker 1: specialized in this, and they're gonna write you, you know, 324 00:21:56,840 --> 00:22:01,639 Speaker 1: a prescription right away. That scares me. But if you're 325 00:22:01,640 --> 00:22:03,560 Speaker 1: gonna do it, I will always say do it under 326 00:22:03,560 --> 00:22:08,119 Speaker 1: a doctor's supervision, of course. But let me get into 327 00:22:08,160 --> 00:22:11,600 Speaker 1: some other, uh potential side effects. This is the Mayo 328 00:22:11,640 --> 00:22:15,720 Speaker 1: clinic again. Uh. Test posterone therapy has various risks, including 329 00:22:15,840 --> 00:22:18,159 Speaker 1: worsening sleep apnea. If you already have that, it can 330 00:22:18,200 --> 00:22:21,240 Speaker 1: make it worse. Obviously the one many people know about 331 00:22:21,280 --> 00:22:24,600 Speaker 1: causing acne or other skin issues. Then there's a whole 332 00:22:24,640 --> 00:22:27,199 Speaker 1: thing with the prostate. They're they're trying to, you know, 333 00:22:27,280 --> 00:22:30,399 Speaker 1: study and look at potential cancers and just worsening issues 334 00:22:30,440 --> 00:22:34,160 Speaker 1: with your prostate. Gina Camastia. I talked about this during 335 00:22:34,480 --> 00:22:36,800 Speaker 1: the Steroid Show when I did do the natural body 336 00:22:36,800 --> 00:22:40,879 Speaker 1: building and saw people that had abused steroids. Gina Camasitias. 337 00:22:41,560 --> 00:22:44,879 Speaker 1: You get breasts as a guy, you can number five. 338 00:22:45,000 --> 00:22:48,000 Speaker 1: It can limit your sperm production or cause your testicles 339 00:22:48,000 --> 00:22:50,919 Speaker 1: to shrink. We've all heard that, right, And then just 340 00:22:51,000 --> 00:22:54,480 Speaker 1: another one. It can stimulate too much red blood cell production, 341 00:22:54,880 --> 00:22:58,040 Speaker 1: which contributes to the increased risk of forming a blood clot. 342 00:22:58,600 --> 00:23:00,840 Speaker 1: This was an issue I mean obviously is EPO as well, 343 00:23:00,880 --> 00:23:04,600 Speaker 1: but with a lot of cyclists testosterone and EPO, their 344 00:23:04,600 --> 00:23:08,280 Speaker 1: blood got really thick and and you know, there were deaths. 345 00:23:10,160 --> 00:23:14,240 Speaker 1: So I canna give you one study too, because guy 346 00:23:14,400 --> 00:23:17,879 Speaker 1: kind of goes to my philosophy on this. Adverse cardio 347 00:23:17,960 --> 00:23:21,639 Speaker 1: vascular events reported in testosterone trial in older men. This 348 00:23:21,680 --> 00:23:24,359 Speaker 1: was two thousand ten. I'm gonna read you the first 349 00:23:24,359 --> 00:23:27,680 Speaker 1: paragraph of it. A clinical trial of testosterone treatment and 350 00:23:27,760 --> 00:23:30,960 Speaker 1: older men, reported in the New England Journal of Medicine 351 00:23:31,200 --> 00:23:34,359 Speaker 1: has found a higher rate of adverse cardio vascular events 352 00:23:34,359 --> 00:23:37,400 Speaker 1: such as heart attacks and elevated blood pressure any group 353 00:23:37,480 --> 00:23:41,680 Speaker 1: of older men receiving testosterone gel compared to those receiving placebo. 354 00:23:41,840 --> 00:23:44,359 Speaker 1: Due to these events, the treatment phase of the trial 355 00:23:44,960 --> 00:23:48,520 Speaker 1: was stopped, and the doctor is quoted as saying in 356 00:23:48,560 --> 00:23:51,159 Speaker 1: this uh, I don't know if it was this study, 357 00:23:51,160 --> 00:23:53,840 Speaker 1: but a doctor on this topic said, I can't tell 358 00:23:53,880 --> 00:23:56,680 Speaker 1: you for certain that this raises your personal risk of 359 00:23:56,720 --> 00:24:00,399 Speaker 1: heart problems and prostate cancer or that it doesn't. So 360 00:24:00,480 --> 00:24:04,520 Speaker 1: that's my takeaway. You discussed this with your doctor, But 361 00:24:04,640 --> 00:24:08,919 Speaker 1: my personal philosophy is I am going to avoid taking 362 00:24:09,000 --> 00:24:12,880 Speaker 1: anything I don't have to take that has potential side effects, 363 00:24:13,600 --> 00:24:18,040 Speaker 1: especially when those side effects are still not known. Most people, 364 00:24:18,040 --> 00:24:21,159 Speaker 1: I would argue, or not eating well and doing strength 365 00:24:21,160 --> 00:24:26,280 Speaker 1: training and doing cardio and sleeping enough and recovering and 366 00:24:26,320 --> 00:24:29,840 Speaker 1: having a positive mindset, And I would argue that would 367 00:24:29,840 --> 00:24:33,439 Speaker 1: fix a huge number of the people who think they 368 00:24:33,480 --> 00:24:36,720 Speaker 1: are in need of low te therapy. I'm going to 369 00:24:36,800 --> 00:24:41,000 Speaker 1: do another show on this, specifically with an expert. But again, 370 00:24:41,040 --> 00:24:44,120 Speaker 1: the researches mixed. The research is relatively new. We don't know. 371 00:24:44,680 --> 00:24:46,800 Speaker 1: If we don't know, I'm gonna go with what I know. 372 00:24:48,119 --> 00:24:50,960 Speaker 1: I know the positive side effects of everything I just described, 373 00:24:51,520 --> 00:24:54,119 Speaker 1: and I'm personally gonna stick to that. But that's a 374 00:24:54,240 --> 00:24:55,879 Speaker 1: choice that you make and if you're ever going to 375 00:24:56,000 --> 00:25:01,600 Speaker 1: take anything again. Reputable the doctor's supervision. Great question. You 376 00:25:01,600 --> 00:25:06,000 Speaker 1: know what, Let's take one final break and we've got one. 377 00:25:06,359 --> 00:25:08,960 Speaker 1: Four more awesome questions. All right, final break, We'll be 378 00:25:09,040 --> 00:25:23,399 Speaker 1: right back, and we are back. Listener questions. Love it again. 379 00:25:23,440 --> 00:25:26,800 Speaker 1: Thank you to everyone who reached out and continue to 380 00:25:26,840 --> 00:25:29,119 Speaker 1: reach out, and please do not hesitate. I love it. 381 00:25:29,440 --> 00:25:32,520 Speaker 1: I love to hear from you. Question. This is four right, 382 00:25:32,840 --> 00:25:35,880 Speaker 1: and this tied into what we've been talking about. Tom. 383 00:25:35,920 --> 00:25:38,359 Speaker 1: We love your show. I've been thinking an interesting topic 384 00:25:38,440 --> 00:25:41,120 Speaker 1: for your audience myself included would be about the rise 385 00:25:41,160 --> 00:25:44,760 Speaker 1: in certain new supplements. Curious about these greens and Red's 386 00:25:44,760 --> 00:25:49,919 Speaker 1: powders that supplement companies are promoting like gangbusters, especially on Instagram. 387 00:25:50,080 --> 00:25:52,160 Speaker 1: Also saw your post recently about one brand, so would 388 00:25:52,160 --> 00:25:55,240 Speaker 1: be curious to here your thoughts. This guy former Division 389 00:25:55,240 --> 00:25:57,640 Speaker 1: one baseball player, and I still train like I'm ready 390 00:25:57,680 --> 00:26:00,280 Speaker 1: to compete. So always curious new ways to imp proof 391 00:26:00,520 --> 00:26:05,879 Speaker 1: awesome question. Back to the supplement issue. Now this is 392 00:26:05,960 --> 00:26:09,480 Speaker 1: second level. I have to go back to that. So, yes, 393 00:26:09,600 --> 00:26:12,320 Speaker 1: I had one of these Greens type company reach out 394 00:26:12,359 --> 00:26:15,840 Speaker 1: to me, send me product, and I like it. I 395 00:26:15,960 --> 00:26:20,919 Speaker 1: take it. So here's you know, the takeaway for the 396 00:26:21,040 --> 00:26:26,439 Speaker 1: vast majority of you people. It's expensive, and you know 397 00:26:27,800 --> 00:26:31,439 Speaker 1: I hesitate. I got the first round free. Always honest 398 00:26:31,480 --> 00:26:36,000 Speaker 1: with you, you, with you listeners, you people. I don't 399 00:26:36,040 --> 00:26:38,000 Speaker 1: know that I'm re upping that I'm gonna pay for 400 00:26:38,040 --> 00:26:41,119 Speaker 1: it myself because I'm getting this with my real food. 401 00:26:42,440 --> 00:26:49,040 Speaker 1: But that being said, this way, this this maybe one 402 00:26:49,040 --> 00:26:52,920 Speaker 1: product that I do pay for. Why I'm eating super 403 00:26:52,920 --> 00:26:56,520 Speaker 1: healthy now, you know, constantly improving, never perfect. No one 404 00:26:56,640 --> 00:26:59,800 Speaker 1: is getting ready for this next race, dropping weight, eating 405 00:26:59,800 --> 00:27:02,159 Speaker 1: hell fear cutting out. You know, if I was eight, 406 00:27:02,359 --> 00:27:06,040 Speaker 1: twenty or maybe seventy as far as healthy to unhealthy, 407 00:27:06,080 --> 00:27:09,240 Speaker 1: I'm now cleaning it up. So it's it's gonna be five. 408 00:27:10,040 --> 00:27:15,720 Speaker 1: I can do this math. But here is the major 409 00:27:15,920 --> 00:27:20,280 Speaker 1: takeaway for this type of stuff. If you're not eating 410 00:27:20,359 --> 00:27:24,640 Speaker 1: healthy to begin with. And that's I'll give you seventy 411 00:27:25,080 --> 00:27:29,080 Speaker 1: of the time. You can't. There's no supplement out there 412 00:27:29,119 --> 00:27:32,000 Speaker 1: that I know of that it's going to fill in 413 00:27:32,040 --> 00:27:34,760 Speaker 1: the gaps if you're not eating healthy. So you can 414 00:27:34,800 --> 00:27:37,160 Speaker 1: take as much of that green powders as you want, 415 00:27:38,400 --> 00:27:40,159 Speaker 1: But if you're eating processed foods all the time, what 416 00:27:40,200 --> 00:27:43,399 Speaker 1: is it gonna do for you? So these are supplements. 417 00:27:43,440 --> 00:27:45,679 Speaker 1: Gonna say it over and over and over again, and 418 00:27:47,240 --> 00:27:51,920 Speaker 1: in my vast experience and honest take on all this stuff, 419 00:27:52,200 --> 00:27:59,040 Speaker 1: it's mental. It's the placebo effect. So when I take 420 00:27:59,080 --> 00:28:03,520 Speaker 1: this green drink, I feel good about myself. I know 421 00:28:03,640 --> 00:28:09,600 Speaker 1: it's well, it shouldn't be bad for me. I don't ever, 422 00:28:10,000 --> 00:28:12,240 Speaker 1: you know, you know, I take everything with a grain 423 00:28:12,240 --> 00:28:15,600 Speaker 1: of salt. You gotta look at everything. But it's on 424 00:28:15,880 --> 00:28:19,800 Speaker 1: top of the eggs I had for breakfast, the holy toast, 425 00:28:19,840 --> 00:28:22,920 Speaker 1: the salad I had for lunch, you know, with salmon, 426 00:28:23,440 --> 00:28:28,120 Speaker 1: the oatmeal, the blueberries, the fruit, the vegetables. If you're 427 00:28:28,119 --> 00:28:31,720 Speaker 1: not doing all those things, don't spend a significant amount 428 00:28:31,760 --> 00:28:35,280 Speaker 1: of money on that other stuff. Save that money. Some 429 00:28:35,280 --> 00:28:36,760 Speaker 1: of this stuff. Let's say I'm gonna throw it around. 430 00:28:36,800 --> 00:28:39,600 Speaker 1: Number a hundred dollars a month. Use that money for 431 00:28:39,640 --> 00:28:42,760 Speaker 1: your healthy food, and use that money for the convenience. 432 00:28:43,280 --> 00:28:46,280 Speaker 1: I am so lazy. I get agreed. There's finally a 433 00:28:46,320 --> 00:28:50,680 Speaker 1: new juice bar type thing in my neighborhood. One went out, 434 00:28:51,520 --> 00:28:54,920 Speaker 1: but thank goodness, there's one back. So it's expensive to 435 00:28:55,000 --> 00:28:57,240 Speaker 1: get the red drink in the green drink that I get, 436 00:28:57,600 --> 00:28:59,520 Speaker 1: but I get it from them because I'm too lazy 437 00:28:59,560 --> 00:29:03,680 Speaker 1: to do it. So I would rather do it that 438 00:29:03,720 --> 00:29:06,680 Speaker 1: way and spend the money that I would spend on 439 00:29:06,720 --> 00:29:10,600 Speaker 1: that supplement. Listen, I'm talking to myself out of sponsors 440 00:29:11,920 --> 00:29:15,560 Speaker 1: and things like that, But it's about health and it's 441 00:29:15,600 --> 00:29:19,440 Speaker 1: about common sense, and it's about what can you afford, 442 00:29:19,480 --> 00:29:21,200 Speaker 1: what can you do, and what is actually going to 443 00:29:21,280 --> 00:29:23,640 Speaker 1: really make a difference. So to this person who's a 444 00:29:23,680 --> 00:29:27,880 Speaker 1: division one, this person's sounds like super high competitive and 445 00:29:28,040 --> 00:29:33,080 Speaker 1: probably doing, you know, a good job with his diet. 446 00:29:35,120 --> 00:29:39,280 Speaker 1: So the short answer to him would be, it's not 447 00:29:39,360 --> 00:29:42,800 Speaker 1: a miracle worker. I don't feel, you know, the toughest 448 00:29:42,840 --> 00:29:43,880 Speaker 1: thing with the people say to me, you know, how 449 00:29:43,920 --> 00:29:45,240 Speaker 1: do you feel? Have to take my product? And I 450 00:29:45,280 --> 00:29:49,080 Speaker 1: always feel good. I don't know they feel significantly better 451 00:29:49,760 --> 00:29:52,840 Speaker 1: because I was feeling good from sleeping and eating healthy 452 00:29:52,880 --> 00:29:56,680 Speaker 1: and getting my exercise in and a positive mindset. So 453 00:29:56,720 --> 00:29:59,960 Speaker 1: this is what makes you feel good, what your will 454 00:30:00,000 --> 00:30:03,640 Speaker 1: willing to spend your money on. Do your research, and 455 00:30:03,720 --> 00:30:07,960 Speaker 1: that's difficult and send me questions on specifics. But their 456 00:30:08,000 --> 00:30:13,200 Speaker 1: supplements you need to eat healthy. They can't undo poor eating. 457 00:30:14,080 --> 00:30:17,960 Speaker 1: It just doesn't work. But that mental boost, especially when 458 00:30:17,960 --> 00:30:19,960 Speaker 1: I'm training for a race, I feel a little better 459 00:30:20,440 --> 00:30:25,840 Speaker 1: about myself. Whether that is has any you know, physiological 460 00:30:26,440 --> 00:30:29,640 Speaker 1: effect from the supplement itself, I don't know. And you 461 00:30:29,640 --> 00:30:31,880 Speaker 1: know what I do now, I take that green drink 462 00:30:31,960 --> 00:30:34,880 Speaker 1: right before we go to bed at night. I usually 463 00:30:34,880 --> 00:30:36,520 Speaker 1: wake up super hungry in the middle of the night. 464 00:30:36,560 --> 00:30:38,480 Speaker 1: I'm still trying to figure out, you know, depending on 465 00:30:38,560 --> 00:30:41,840 Speaker 1: how much exercise I do, that colork intake. But it 466 00:30:41,840 --> 00:30:43,680 Speaker 1: makes me feel good to know that I went to 467 00:30:43,720 --> 00:30:47,400 Speaker 1: bed drinking something like that, and that's it. It's more 468 00:30:47,440 --> 00:30:51,280 Speaker 1: mental for me, Okay. So I hope that helps their supplements. 469 00:30:52,120 --> 00:30:55,480 Speaker 1: But if they are also, by the way, getting you 470 00:30:55,520 --> 00:31:02,240 Speaker 1: to exercise more, that's awesome. That's awesome. I did have 471 00:31:02,280 --> 00:31:04,360 Speaker 1: the brother who would buy these supplements back in the day, 472 00:31:04,400 --> 00:31:06,320 Speaker 1: and he wouldn't actually spend all the money on the supplements, 473 00:31:06,320 --> 00:31:09,440 Speaker 1: but he wouldn't put the time in. That doesn't help. 474 00:31:10,160 --> 00:31:13,480 Speaker 1: But if you're spending money on a supplement, regardless of 475 00:31:13,480 --> 00:31:15,960 Speaker 1: the efficacy of that supplement, if you're getting to the 476 00:31:16,000 --> 00:31:18,040 Speaker 1: gym and you're working out more, by the way, that's 477 00:31:18,280 --> 00:31:21,320 Speaker 1: often times why you're like, oh, the supplement really works. 478 00:31:21,400 --> 00:31:23,840 Speaker 1: Is it the supplement or is it that you're now 479 00:31:23,880 --> 00:31:28,440 Speaker 1: motivated to work out more? And if that's what it 480 00:31:28,480 --> 00:31:32,000 Speaker 1: does for you, who gives you this information, then it's 481 00:31:32,000 --> 00:31:37,120 Speaker 1: worth it, Then it's worth it. Alright, awesome question. All right, 482 00:31:37,200 --> 00:31:40,040 Speaker 1: we're on number five. I like this one too, and 483 00:31:40,120 --> 00:31:43,360 Speaker 1: it's kind of a little you know, applied to two 484 00:31:43,360 --> 00:31:45,760 Speaker 1: groups of people who are listening. Hi, Tom, quick question 485 00:31:45,800 --> 00:31:47,920 Speaker 1: about training. An injuries friend of mine is a college 486 00:31:48,000 --> 00:31:51,080 Speaker 1: level of baseball player another baseball player, and has been 487 00:31:51,080 --> 00:31:54,160 Speaker 1: battling issues with his throwing arms, specifically in the shoulder. 488 00:31:54,440 --> 00:31:57,880 Speaker 1: He says he has issues with partial dislocations, among other things. 489 00:31:58,520 --> 00:32:02,040 Speaker 1: That being said, as many college athletes, he says he 490 00:32:02,080 --> 00:32:04,000 Speaker 1: played through the injury for most of his career prior 491 00:32:04,040 --> 00:32:06,719 Speaker 1: to the pandemic. Now he wants to slowly get back 492 00:32:06,760 --> 00:32:09,640 Speaker 1: into training, specifically resistance training. He wants to get back 493 00:32:09,720 --> 00:32:13,000 Speaker 1: to being stronger and ready for when baseball season picks 494 00:32:13,080 --> 00:32:15,960 Speaker 1: up again. What do you think about a situation like this? 495 00:32:16,000 --> 00:32:17,760 Speaker 1: Would you take on a quient like this? So this 496 00:32:17,840 --> 00:32:20,800 Speaker 1: is I'm gleaning from the question. This person is a 497 00:32:20,840 --> 00:32:23,960 Speaker 1: trainer of sorts, you know, coach, strength and conditioning coach. 498 00:32:24,200 --> 00:32:26,680 Speaker 1: What would the proper protocol be when dealing with a 499 00:32:26,760 --> 00:32:29,720 Speaker 1: situation like this? He says his shoulder is fine, but 500 00:32:29,800 --> 00:32:31,680 Speaker 1: it has been a while since he engaged in activity 501 00:32:31,720 --> 00:32:35,680 Speaker 1: during the pandemic, aside from golfing most days. Okay, so 502 00:32:36,400 --> 00:32:37,440 Speaker 1: I know some of your going well, I don't care. 503 00:32:37,480 --> 00:32:40,080 Speaker 1: I'm not a trainer, doesn't matter you're Let's assume you're 504 00:32:40,080 --> 00:32:43,160 Speaker 1: the injured person as well, right, So it's very simple, 505 00:32:43,320 --> 00:32:45,360 Speaker 1: first and foremost. It's like when you take a test, 506 00:32:46,200 --> 00:32:48,680 Speaker 1: a fitness trainer test or something like that. If the 507 00:32:48,800 --> 00:32:52,160 Speaker 1: question ever has you know, multiple choice answers, and one 508 00:32:52,240 --> 00:32:56,800 Speaker 1: is like cacent of the time, that's the right answer. 509 00:32:57,120 --> 00:32:59,080 Speaker 1: So with a question like this, it's he's got to 510 00:32:59,080 --> 00:33:01,400 Speaker 1: go to the doctor first, He's got to get that 511 00:33:01,400 --> 00:33:04,600 Speaker 1: shoulder checked out. We gotta know what's going on there. 512 00:33:04,640 --> 00:33:08,480 Speaker 1: So first and foremost from a you know safety standpoint, 513 00:33:08,640 --> 00:33:13,040 Speaker 1: you know insurance and you know litigation standpoint, just common sense. 514 00:33:13,560 --> 00:33:15,240 Speaker 1: If he's got an issue, he's got to go get 515 00:33:15,240 --> 00:33:18,520 Speaker 1: that shoulder checked out and get cleared to exercise. And 516 00:33:18,520 --> 00:33:20,600 Speaker 1: then it's simple. And I love that he said he 517 00:33:20,640 --> 00:33:23,640 Speaker 1: wants to get he wants too slowly get back into training. 518 00:33:23,720 --> 00:33:27,120 Speaker 1: That's exactly the answer. You get cleared from your doctor, 519 00:33:27,480 --> 00:33:29,680 Speaker 1: see what the issues are, and then you start to 520 00:33:29,720 --> 00:33:31,880 Speaker 1: build up that shoulder joint one of the you know, 521 00:33:31,960 --> 00:33:34,440 Speaker 1: the most mobile joint in the body, so many people 522 00:33:34,440 --> 00:33:36,840 Speaker 1: have issues with it. As a result, we want to 523 00:33:36,880 --> 00:33:41,200 Speaker 1: strengthen the muscles rotator cuff muscles so they are as 524 00:33:41,200 --> 00:33:45,200 Speaker 1: strong as possible, so that joint is as stable as possible. So, yes, 525 00:33:45,600 --> 00:33:50,360 Speaker 1: after being cleared by the doctor, I'm pausing because there's 526 00:33:50,360 --> 00:33:53,680 Speaker 1: a phenomenal I just had a uh, you know, memory 527 00:33:53,720 --> 00:33:58,000 Speaker 1: of a phenomenal strength training routine. But I'll play to 528 00:33:58,080 --> 00:34:01,760 Speaker 1: that forget where I am right now, what I'm talking about. 529 00:34:02,320 --> 00:34:04,360 Speaker 1: I will reach out to this person specifically, but there's 530 00:34:04,360 --> 00:34:08,560 Speaker 1: a protocol for specific shoulder issues for baseball players. That's 531 00:34:08,560 --> 00:34:12,480 Speaker 1: awesome anyway, Yes, as strength and condition to coach these 532 00:34:12,520 --> 00:34:15,000 Speaker 1: are awesome clients, right, You're gonna help them get back 533 00:34:15,880 --> 00:34:19,080 Speaker 1: to to plane to strength. But it has to be 534 00:34:19,120 --> 00:34:23,840 Speaker 1: an intelligent, progressive, periodized plan. So absolutely, and many of 535 00:34:23,880 --> 00:34:27,360 Speaker 1: you who are who have shoulder issues, same thing. You 536 00:34:27,360 --> 00:34:29,360 Speaker 1: want to get it checked out. You want to go 537 00:34:29,400 --> 00:34:31,640 Speaker 1: to someone like this who asked me the question. Hopefully 538 00:34:31,920 --> 00:34:34,600 Speaker 1: you know has some credentials and experience sounds like they 539 00:34:34,640 --> 00:34:37,960 Speaker 1: do if they're asking this question. Smart question, and you 540 00:34:37,960 --> 00:34:41,080 Speaker 1: want to build back up slowly. I've talked about the 541 00:34:41,120 --> 00:34:45,680 Speaker 1: only issue I really ever had was in football high school. 542 00:34:45,960 --> 00:34:47,320 Speaker 1: On my time, I really to go to a physical 543 00:34:47,360 --> 00:34:50,920 Speaker 1: therapist dislocated my shoulder wasn't after all the iron Man's 544 00:34:50,960 --> 00:34:55,160 Speaker 1: and ultras and running marathons, no no issues there that 545 00:34:55,239 --> 00:34:59,320 Speaker 1: led to you know, major issues. But I've got the 546 00:34:59,360 --> 00:35:03,360 Speaker 1: shoulder issues. I still do the internal external rotation, I 547 00:35:03,400 --> 00:35:07,319 Speaker 1: do those strengthening exercises we all should. And great great 548 00:35:07,360 --> 00:35:09,839 Speaker 1: place to pitch my new book, The micro Workout Plan. 549 00:35:10,120 --> 00:35:12,759 Speaker 1: One of the five minute workouts is the Shoulder r X. 550 00:35:13,320 --> 00:35:16,400 Speaker 1: It's the exercises you do prehab more rehab. If you 551 00:35:16,440 --> 00:35:19,719 Speaker 1: don't have shoulder issues, well, that five minute routine will 552 00:35:19,719 --> 00:35:23,960 Speaker 1: help you not have the issues. Hopefully make that shoulder 553 00:35:24,000 --> 00:35:26,600 Speaker 1: girdle as strong as possible if you do, like most 554 00:35:26,640 --> 00:35:30,719 Speaker 1: people have some shoulder issue over the years, sports things 555 00:35:30,760 --> 00:35:33,760 Speaker 1: like that, activities of daily living. It will help those 556 00:35:33,800 --> 00:35:36,279 Speaker 1: people as well, all right. And I just want to 557 00:35:36,320 --> 00:35:39,840 Speaker 1: finish up by saying I'm now training for that Ironman, 558 00:35:39,880 --> 00:35:42,160 Speaker 1: as I've talked about, but I do a swim routine 559 00:35:42,719 --> 00:35:48,400 Speaker 1: that is right now specifically for shoulder mobility and strength 560 00:35:48,520 --> 00:35:53,160 Speaker 1: both my shoulders. I'm fifty two. This swimming is one 561 00:35:53,200 --> 00:35:57,560 Speaker 1: of the best ways for me to strengthen and loosen 562 00:35:57,680 --> 00:36:03,280 Speaker 1: up and keep that shoulder, both shoulders healthy. I'm doing 563 00:36:03,520 --> 00:36:08,759 Speaker 1: you know, backstroke type exercises, breaststroke, still training for the 564 00:36:08,800 --> 00:36:10,719 Speaker 1: Iron Man, and get and putting in that type of 565 00:36:10,760 --> 00:36:16,640 Speaker 1: specific swim training. But it's serving multiple, multiple purposes for me. 566 00:36:17,680 --> 00:36:21,120 Speaker 1: I got the goal of the race. It's making me 567 00:36:21,320 --> 00:36:25,560 Speaker 1: fix my weak links and you should too, all right. 568 00:36:26,719 --> 00:36:30,920 Speaker 1: Number six. I love this Uh just this person uh 569 00:36:31,200 --> 00:36:33,319 Speaker 1: is listening from you know, this is the amazing thing 570 00:36:33,320 --> 00:36:35,480 Speaker 1: about a podcast, right Hi, Tom, I'm an avid listener 571 00:36:35,480 --> 00:36:38,560 Speaker 1: of the podcast from Nairobi, Kenya. Love the content. It 572 00:36:38,600 --> 00:36:40,080 Speaker 1: has helped me a great deal. I have a quick 573 00:36:40,160 --> 00:36:44,840 Speaker 1: question since COVID restrictions began. I started doing outdoor runs, 574 00:36:45,120 --> 00:36:47,839 Speaker 1: built up from three times a week to six about 575 00:36:47,880 --> 00:36:51,520 Speaker 1: twenty minutes run, uh so not too long, but their 576 00:36:51,600 --> 00:36:54,759 Speaker 1: frequency is high. I would say I've begun having pain 577 00:36:54,880 --> 00:36:57,000 Speaker 1: in my big toes near the joint where it connects 578 00:36:57,000 --> 00:37:00,239 Speaker 1: to the rest of the foot, mostly when walking or 579 00:37:00,280 --> 00:37:03,400 Speaker 1: doing a different exercise. Have you ever heard of anyone 580 00:37:03,400 --> 00:37:06,719 Speaker 1: who has experienced this? What would your advice be? It's 581 00:37:06,719 --> 00:37:10,000 Speaker 1: taking the joy out of workouts. Thank you in advances 582 00:37:10,239 --> 00:37:12,840 Speaker 1: really common and I always have to say whenever you 583 00:37:12,880 --> 00:37:15,839 Speaker 1: have an issue like this, if someone specifically says, here's 584 00:37:15,840 --> 00:37:19,560 Speaker 1: exactly what the reason is, they don't know what they're 585 00:37:19,560 --> 00:37:23,840 Speaker 1: talking about. There's so many different potential causes, right, is 586 00:37:23,840 --> 00:37:25,480 Speaker 1: it the shoes? Is it? You know? Do you need 587 00:37:25,520 --> 00:37:28,480 Speaker 1: a athotics? Is it? So many different things. Now, I 588 00:37:28,520 --> 00:37:31,759 Speaker 1: have had this type of pain over the years, it 589 00:37:31,840 --> 00:37:36,480 Speaker 1: went away. So there's so many times that things go away. 590 00:37:36,600 --> 00:37:39,799 Speaker 1: And oftentimes what is happening is you're getting stronger and 591 00:37:39,800 --> 00:37:43,400 Speaker 1: you're getting more efficient. So that is why I always stress, 592 00:37:43,480 --> 00:37:45,880 Speaker 1: I don't care how much you love or healthy that 593 00:37:45,920 --> 00:37:47,759 Speaker 1: new form of exercises you don't want to do too 594 00:37:47,840 --> 00:37:51,320 Speaker 1: much too soon you will have issues. So first and foremost, 595 00:37:51,360 --> 00:37:53,920 Speaker 1: that's six times a week running, even though it's for 596 00:37:54,000 --> 00:37:58,520 Speaker 1: twenty minutes. I would pull back on that frequency. Pull back. 597 00:37:59,120 --> 00:38:01,919 Speaker 1: I know that can be taught off. But three days 598 00:38:01,920 --> 00:38:04,359 Speaker 1: a week, possibly four if you have to do two 599 00:38:04,440 --> 00:38:07,760 Speaker 1: days back to back. But I would ideally say Monday Wednesday, Friday, 600 00:38:07,840 --> 00:38:12,360 Speaker 1: Monday Wednesday Saturday, you can run, okay, and then cross 601 00:38:12,440 --> 00:38:16,480 Speaker 1: train if that strength training, if that's you know you're 602 00:38:16,480 --> 00:38:19,800 Speaker 1: in Kenya. I don't know, you know, if you're biking 603 00:38:20,040 --> 00:38:23,120 Speaker 1: or swimming, but some type of cross training, yoga, body 604 00:38:23,120 --> 00:38:27,040 Speaker 1: weight exercises, but pull back, pull back on the running 605 00:38:27,040 --> 00:38:30,560 Speaker 1: a little bit and allow the issue to kind of heal, 606 00:38:31,560 --> 00:38:34,680 Speaker 1: and other things I would throw out there. Again, it's 607 00:38:34,680 --> 00:38:39,400 Speaker 1: tough to you know, diagnose and give perfect advice obviously 608 00:38:39,640 --> 00:38:43,440 Speaker 1: from just this question, but running on softer surfaces that 609 00:38:43,480 --> 00:38:47,239 Speaker 1: could be an issue, you know, helpful solution. Part of 610 00:38:47,239 --> 00:38:51,319 Speaker 1: the solution. Check your shoes. Uh, you know people go 611 00:38:51,320 --> 00:38:56,960 Speaker 1: oh go barefoot? Yes and no depends. So first and foremost, 612 00:38:57,000 --> 00:39:00,319 Speaker 1: pull back six times. Nope, now we're going three still 613 00:39:00,320 --> 00:39:03,359 Speaker 1: doing it, but pulling back given time to rest. There 614 00:39:03,360 --> 00:39:05,720 Speaker 1: are things like and I will do shows on these 615 00:39:05,800 --> 00:39:11,640 Speaker 1: expand these concepts. Out side stitches had those like crazy. 616 00:39:11,800 --> 00:39:15,760 Speaker 1: When I first started running, almost never happened. Now, pains 617 00:39:15,760 --> 00:39:17,440 Speaker 1: in the top of my foot. People say, you know, 618 00:39:17,480 --> 00:39:18,960 Speaker 1: I've been running and I got this weird pain the 619 00:39:19,000 --> 00:39:22,279 Speaker 1: top of used to have that. I haven't had it 620 00:39:22,280 --> 00:39:26,279 Speaker 1: in years. So I would argue many of these things 621 00:39:26,280 --> 00:39:28,960 Speaker 1: are your body getting stronger, building up. But when you 622 00:39:28,960 --> 00:39:31,160 Speaker 1: do too much too soon, you don't cross train, you 623 00:39:31,200 --> 00:39:34,400 Speaker 1: don't do your strength training, you're gonna have issues and 624 00:39:34,440 --> 00:39:37,480 Speaker 1: everyone does. You don't beat yourself up and just be smart, 625 00:39:37,560 --> 00:39:42,040 Speaker 1: yes the question, So yes, pull back, start running non 626 00:39:42,120 --> 00:39:46,480 Speaker 1: consecutive days, do some strength training, check your footwear. Just 627 00:39:46,560 --> 00:39:49,160 Speaker 1: make sure it's not too small too big. Run on 628 00:39:49,280 --> 00:39:52,840 Speaker 1: softer surfaces. You know they you could have a second 629 00:39:52,840 --> 00:39:55,920 Speaker 1: toe that's longer. There's some issues, but I have that too. 630 00:39:56,000 --> 00:39:58,880 Speaker 1: I'm supposed to have some major issues with running. I don't. 631 00:40:00,000 --> 00:40:02,560 Speaker 1: I've got those monkey feed if you want to be honest, 632 00:40:03,280 --> 00:40:05,719 Speaker 1: but I have those issues. So so much of this 633 00:40:05,760 --> 00:40:08,319 Speaker 1: is about progression. I hope that helps you know. Again, 634 00:40:08,320 --> 00:40:11,879 Speaker 1: it could be so many different things, but first and foremost, 635 00:40:12,320 --> 00:40:14,520 Speaker 1: it sounds to me like that could really be a 636 00:40:14,560 --> 00:40:18,240 Speaker 1: potential solution is to just pull back, build up slowly, 637 00:40:18,320 --> 00:40:21,200 Speaker 1: cross train, and see what happens. All right. I hope 638 00:40:21,239 --> 00:40:24,040 Speaker 1: that helps. Alright. Final question, Hey, you've been listening to 639 00:40:24,080 --> 00:40:26,640 Speaker 1: your podcast. A couple of questions came up. Trying to 640 00:40:26,640 --> 00:40:29,560 Speaker 1: lose fat and gain muscle. I'm accomplishing this by eating 641 00:40:29,600 --> 00:40:33,000 Speaker 1: low carb, high protein, and in a caloric deficit by 642 00:40:33,120 --> 00:40:36,200 Speaker 1: two three hundred cowies a day. I've been trying to 643 00:40:36,239 --> 00:40:40,879 Speaker 1: inject sur fasts in there on occasion to help lose 644 00:40:40,920 --> 00:40:44,560 Speaker 1: fat faster or gain momentum or something. I read that 645 00:40:44,600 --> 00:40:46,839 Speaker 1: too big of a calorie deficit will do more harm 646 00:40:46,880 --> 00:40:50,160 Speaker 1: than good if muscle gain is your goal. Does this 647 00:40:50,280 --> 00:40:53,560 Speaker 1: also mean that fasting is or can be counter productive 648 00:40:54,040 --> 00:40:56,960 Speaker 1: when trying to build muscle. For some perspective, I weigh 649 00:40:56,960 --> 00:41:01,200 Speaker 1: a pounds scale guesses I'm a body fat My goal 650 00:41:01,239 --> 00:41:04,560 Speaker 1: is not a specific body weight, more like a healthy, 651 00:41:04,640 --> 00:41:07,600 Speaker 1: sustainable weight. Hope of making sense here, Uh, You're totally 652 00:41:07,680 --> 00:41:11,440 Speaker 1: making sense. Phenomenal question. Now, I have to say that 653 00:41:11,560 --> 00:41:14,759 Speaker 1: I'm not a fan of fasting in and of when 654 00:41:14,800 --> 00:41:17,759 Speaker 1: people go for long periods of time and then come 655 00:41:17,760 --> 00:41:20,759 Speaker 1: out and they're, you know, starving, and they don't eat well, 656 00:41:21,920 --> 00:41:23,799 Speaker 1: that's kind of like taking it's it's a lot like 657 00:41:23,920 --> 00:41:26,279 Speaker 1: taking supplements and not eating. Well, what did that do? 658 00:41:26,880 --> 00:41:30,800 Speaker 1: And many people overeat, So I have to always say 659 00:41:30,840 --> 00:41:33,440 Speaker 1: that we need to eat. We need to fuel our bodies, 660 00:41:33,440 --> 00:41:36,400 Speaker 1: we need to fuel our brains. Now, if you do 661 00:41:36,480 --> 00:41:42,680 Speaker 1: read the research, two things, people who taken pure calories 662 00:41:42,719 --> 00:41:47,640 Speaker 1: and people who go stretches of time without eating with 663 00:41:47,800 --> 00:41:50,799 Speaker 1: longer lives. That's the science. And you know what that 664 00:41:50,840 --> 00:41:54,800 Speaker 1: goes right to what I believe evolution. We didn't always 665 00:41:54,800 --> 00:41:59,600 Speaker 1: have food available, right, we didn't have as much or 666 00:41:59,640 --> 00:42:03,480 Speaker 1: as frequent, So that makes sense. And when I really 667 00:42:03,520 --> 00:42:05,680 Speaker 1: kind of think about the way I eat, you know, 668 00:42:05,680 --> 00:42:07,960 Speaker 1: when I read and I joke, I actually tweeted out 669 00:42:08,000 --> 00:42:11,440 Speaker 1: like sixteen hours of fasting. For many people, that's just 670 00:42:11,440 --> 00:42:16,000 Speaker 1: skipping breakfast. But that's the truth, right, that's the truth. 671 00:42:16,480 --> 00:42:19,399 Speaker 1: You know, if you stop eating at nine o'clock at night. 672 00:42:21,400 --> 00:42:23,319 Speaker 1: You know so many people that I don't eat late 673 00:42:23,360 --> 00:42:25,800 Speaker 1: at night, with most people taking a lot of calories 674 00:42:25,880 --> 00:42:28,200 Speaker 1: later in the evening or the evening and late into 675 00:42:28,239 --> 00:42:30,799 Speaker 1: the evening, so you don't need it. You stop beating 676 00:42:30,800 --> 00:42:34,960 Speaker 1: at nine, get up, wait till nine. That's twelve hours, 677 00:42:35,520 --> 00:42:39,720 Speaker 1: don't have breakfast, you have lunch, there's your I don't 678 00:42:39,880 --> 00:42:43,319 Speaker 1: think that's the best strategy for the vast majority of people. 679 00:42:44,920 --> 00:42:46,680 Speaker 1: Need to fuel your day. You need to fuel your brain. 680 00:42:46,920 --> 00:42:50,080 Speaker 1: But again, I have to say, the research shows going, 681 00:42:50,960 --> 00:42:54,080 Speaker 1: you know, longer periods of time without eating not a 682 00:42:54,120 --> 00:42:56,920 Speaker 1: bad thing. Could be a real positive thing, or is 683 00:42:56,920 --> 00:42:59,760 Speaker 1: shown to be a positive thing. But it doesn't work 684 00:43:00,000 --> 00:43:03,560 Speaker 1: if when you come back to eating, you're not eating healthy. 685 00:43:05,120 --> 00:43:11,240 Speaker 1: So I have to say that. Uh so the sixteen fast, 686 00:43:11,320 --> 00:43:16,239 Speaker 1: I'm okay with the twenty four hour fast. If you're 687 00:43:16,280 --> 00:43:19,440 Speaker 1: trying to build muscle, you've got to fuel your body. 688 00:43:20,360 --> 00:43:24,360 Speaker 1: You've got to fuel your body. Look again, Generation Iron three, 689 00:43:24,960 --> 00:43:27,279 Speaker 1: the amount Now these are the extremes. I know the 690 00:43:27,320 --> 00:43:30,799 Speaker 1: amount that these body builders eat. It's crazy, but that's 691 00:43:30,800 --> 00:43:33,880 Speaker 1: not you. And you're not three pounds and but you 692 00:43:33,920 --> 00:43:38,800 Speaker 1: can extrapolate that down. So my short answers, you don't 693 00:43:39,040 --> 00:43:44,319 Speaker 1: need to do those fast. You need to get an 694 00:43:44,320 --> 00:43:47,600 Speaker 1: adequate protein, and you need to do strength training. Can 695 00:43:47,640 --> 00:43:52,880 Speaker 1: you do those fast occasionally? Absolutely, I'm totally okay with that. Again, 696 00:43:52,920 --> 00:43:56,400 Speaker 1: as long as you are doing your strength training and 697 00:43:56,480 --> 00:43:58,959 Speaker 1: getting an adequate protein. What happens for a lot of people. 698 00:43:58,960 --> 00:44:02,520 Speaker 1: That is twenty four hour without fuel. When you come back, 699 00:44:03,360 --> 00:44:06,640 Speaker 1: your workouts are going to suffer. For many people, you're 700 00:44:06,680 --> 00:44:08,640 Speaker 1: not going to be able to push yourself as hard, 701 00:44:08,719 --> 00:44:11,680 Speaker 1: so it can make it harder. So the short answers, 702 00:44:11,760 --> 00:44:15,360 Speaker 1: you don't need to do those, and and body builders, 703 00:44:15,400 --> 00:44:17,759 Speaker 1: even natural body builders. When I did that for a 704 00:44:17,800 --> 00:44:23,080 Speaker 1: couple of years, I never fasted. I ate really really 705 00:44:23,239 --> 00:44:27,000 Speaker 1: really clean as they call it. You know, it was 706 00:44:27,239 --> 00:44:31,960 Speaker 1: egg whites and distilled water and oatmeal and chicken breasts 707 00:44:32,160 --> 00:44:38,040 Speaker 1: and sweet potatoes and asparagus, and it was brutal. That 708 00:44:38,160 --> 00:44:41,560 Speaker 1: was an extreme, but I learned from the extremes. So 709 00:44:41,600 --> 00:44:43,000 Speaker 1: the short answers, No, you don't need to do that. 710 00:44:43,680 --> 00:44:47,080 Speaker 1: You need to push yourself with a great strength training program. 711 00:44:47,120 --> 00:44:52,160 Speaker 1: You know pounds you need roughly hunter grams plus or 712 00:44:52,200 --> 00:44:55,040 Speaker 1: minus a day, but be consistent with that, maybe a 713 00:44:55,040 --> 00:44:56,960 Speaker 1: little more if you want to build some muscle. Depends 714 00:44:57,000 --> 00:44:59,879 Speaker 1: how active you are, but about half your body weight 715 00:45:00,440 --> 00:45:02,920 Speaker 1: and grahams of protein per day generally a little bit 716 00:45:03,000 --> 00:45:05,920 Speaker 1: more for active people who want to build more muscle. 717 00:45:06,600 --> 00:45:10,759 Speaker 1: So that's like, you know, thirty grams every feeding. If 718 00:45:10,800 --> 00:45:14,320 Speaker 1: it's about you know, four five feedings a day, twenty 719 00:45:14,360 --> 00:45:17,080 Speaker 1: to thirty grams. Spread it out. You don't have to 720 00:45:17,640 --> 00:45:19,400 Speaker 1: get those arguments. But who wants to take in a 721 00:45:20,160 --> 00:45:23,600 Speaker 1: gram protein at one sitting? Can your body, you know, 722 00:45:23,920 --> 00:45:28,800 Speaker 1: tolerate that, assimilate that? So you're doing great, You're doing awesome, 723 00:45:28,800 --> 00:45:31,719 Speaker 1: phenomenal question. But let's do things that we can do 724 00:45:31,760 --> 00:45:33,920 Speaker 1: for a lifetime. If it's not a problem for you 725 00:45:33,960 --> 00:45:37,120 Speaker 1: to go sixteen hours and again that's overnight. But again 726 00:45:37,160 --> 00:45:39,360 Speaker 1: I don't I don't want you to not have breakfast 727 00:45:39,440 --> 00:45:41,520 Speaker 1: be able to fuel your body for those workouts and things. 728 00:45:42,400 --> 00:45:46,160 Speaker 1: So there you go, short answers. You don't have to 729 00:45:47,840 --> 00:45:51,440 Speaker 1: all right, I want to end just a nice more 730 00:45:51,480 --> 00:45:54,000 Speaker 1: of a comment, but I can just you know, finish 731 00:45:54,080 --> 00:45:56,279 Speaker 1: with this woman reached out. I've been running for about 732 00:45:56,320 --> 00:45:58,359 Speaker 1: twenty years and I'm doing weights a couple of times 733 00:45:58,360 --> 00:46:01,120 Speaker 1: a week and one day of yoga. I am sixty two, 734 00:46:01,160 --> 00:46:03,239 Speaker 1: so I need to I love how you keep it 735 00:46:03,280 --> 00:46:05,359 Speaker 1: real with your tips and admit when you really don't 736 00:46:05,360 --> 00:46:09,400 Speaker 1: like something, but do it anyway. Thank you. Yoga not 737 00:46:09,520 --> 00:46:12,359 Speaker 1: a huge fan. I'm you know, I'm doing so many 738 00:46:12,360 --> 00:46:15,799 Speaker 1: other things, swimming, biking, running, strength training, stretching, but I 739 00:46:15,920 --> 00:46:19,760 Speaker 1: know that it will help me, and so I am 740 00:46:19,800 --> 00:46:23,880 Speaker 1: pushing myself once a week for this iron Man training 741 00:46:23,960 --> 00:46:27,600 Speaker 1: is gonna be Mondays my recovery days, and some days no, 742 00:46:27,800 --> 00:46:29,439 Speaker 1: some days I'll move and have that you know, pure 743 00:46:29,440 --> 00:46:31,759 Speaker 1: recovery day when the workouts really get you know, to 744 00:46:31,840 --> 00:46:35,000 Speaker 1: be a little longer. But I love this twenty years 745 00:46:35,000 --> 00:46:37,359 Speaker 1: she's been running, she's doing waits a couple of times 746 00:46:37,400 --> 00:46:40,960 Speaker 1: a week. Perfect, she's doing yoga perfect. You know, there's 747 00:46:41,000 --> 00:46:43,960 Speaker 1: nowhere here that says she can't run, and just she 748 00:46:44,000 --> 00:46:46,440 Speaker 1: sounds positive and happy and I love that. And yes, 749 00:46:46,440 --> 00:46:48,560 Speaker 1: I'm always going to give you my honest take on 750 00:46:48,600 --> 00:46:51,680 Speaker 1: everything has to be. And that's one of the major 751 00:46:51,719 --> 00:46:55,479 Speaker 1: issues with fitness today. You're seeing the perfect, You're seeing 752 00:46:55,520 --> 00:46:59,920 Speaker 1: the Instagram perfect. And you know what was the great line? Shoot, 753 00:47:00,760 --> 00:47:03,520 Speaker 1: just read a great line and it was, you know, 754 00:47:03,840 --> 00:47:06,600 Speaker 1: basically something to the effect of Instagram is what people 755 00:47:06,600 --> 00:47:10,280 Speaker 1: aspire to be, not who they are. Such a great line. 756 00:47:11,440 --> 00:47:13,359 Speaker 1: You know, what you see on Instagram is what those 757 00:47:13,400 --> 00:47:15,880 Speaker 1: fitness people are aspiring to be as far as what 758 00:47:15,920 --> 00:47:21,239 Speaker 1: they're saying they're doing, you know, do as they do, 759 00:47:21,280 --> 00:47:24,799 Speaker 1: not as they say, acting non Verba back to my 760 00:47:25,480 --> 00:47:30,080 Speaker 1: six seven years of Latin came in real handy anyway. 761 00:47:30,440 --> 00:47:35,320 Speaker 1: Final Listener Mailbag Show Again. Final thank you to everyone 762 00:47:35,360 --> 00:47:37,319 Speaker 1: who has listened to the show supported it in this 763 00:47:37,400 --> 00:47:40,000 Speaker 1: year as we come to the end of crazy year. 764 00:47:40,000 --> 00:47:44,800 Speaker 1: And let me say this, Yeah, well, always have challenges crazy. 765 00:47:44,960 --> 00:47:49,200 Speaker 1: It's a pandemic crazy. But we're gonna have those obstacles, 766 00:47:49,239 --> 00:47:52,680 Speaker 1: sometimes bigger, sometimes you know, smaller, but they're always going 767 00:47:52,719 --> 00:47:56,880 Speaker 1: to be there, and it's how we react to them 768 00:47:56,920 --> 00:47:59,480 Speaker 1: that is within our control. And I'm always going to 769 00:47:59,560 --> 00:48:04,840 Speaker 1: reframe a to the positive oas I'm grateful every morning 770 00:48:05,640 --> 00:48:08,719 Speaker 1: to wake up and I'm grateful every run to be 771 00:48:08,840 --> 00:48:12,400 Speaker 1: able to do it, to be healthy enough. You know, 772 00:48:12,600 --> 00:48:16,279 Speaker 1: I have to work out. I get to because there 773 00:48:16,280 --> 00:48:19,399 Speaker 1: are three things we can control, how much we move, 774 00:48:19,640 --> 00:48:24,359 Speaker 1: what we put into our mouths, and our attitudes, and 775 00:48:24,520 --> 00:48:28,080 Speaker 1: that is awesome. Thank you for listening again. If you 776 00:48:28,280 --> 00:48:31,240 Speaker 1: have two seconds, rate the show, subscribe to the show, 777 00:48:31,680 --> 00:48:36,919 Speaker 1: reach out many more Listener Mailbag episodes, Tom h Fit Again, 778 00:48:37,000 --> 00:48:40,600 Speaker 1: Instagram and Twitter, uh Fitness Disrupted dot com and go 779 00:48:40,760 --> 00:48:43,719 Speaker 1: right there and by the way, Micro Workout Plan. Thank 780 00:48:43,760 --> 00:48:46,919 Speaker 1: you to everyone who has purchased it. The Kindle version 781 00:48:46,960 --> 00:48:48,520 Speaker 1: is finally going to be available. I don't know what 782 00:48:48,560 --> 00:48:50,399 Speaker 1: the delay was. They're still trying to figure that out. 783 00:48:50,800 --> 00:48:54,640 Speaker 1: The hardcover or softcover book came out before that. But 784 00:48:54,719 --> 00:48:57,000 Speaker 1: thank you, and if you have read it, a huge 785 00:48:57,120 --> 00:48:59,560 Speaker 1: help to authors is to review it on Amazon. That 786 00:48:59,560 --> 00:49:02,279 Speaker 1: would be awesome. I just have to throw that in there. 787 00:49:02,320 --> 00:49:06,560 Speaker 1: You gotta do the little, you know, uh salesmanship stuff. 788 00:49:07,040 --> 00:49:09,200 Speaker 1: But thank you, Thank you to everyone. I truly love 789 00:49:09,280 --> 00:49:11,480 Speaker 1: what I do. Want you to have the best information 790 00:49:11,600 --> 00:49:14,160 Speaker 1: so that you can have the best life. I'm Tom Holland. 791 00:49:14,280 --> 00:49:22,200 Speaker 1: This is Fitness Disrupted. Believe in Yourself. Fitness Disrupted is 792 00:49:22,239 --> 00:49:25,719 Speaker 1: a production of I Heart Radio. For more podcasts from 793 00:49:25,719 --> 00:49:29,440 Speaker 1: my Heart Radio, visit the i heart Radio app, Apple Podcasts, 794 00:49:29,719 --> 00:49:31,840 Speaker 1: or wherever you listen to your favorite shows.