Barbell Shrugged - Episode 1

Episode Date: March 12, 2012

An interview with Alex Maclin and Lisa McAdoo. Hosted by Mike Bledsoe, Chris Moore and Doug Larson.

Are we good guys? You are good to go. Alright. This is where the music will be playing. Hey, this week's Barbell Shrug Podcast brought to you by Modelo. It's a tasty drink. When you drink it, you feel like you're from Latino country. We're going to have to edit that out.

That was Chris Moore. I'm Mike Bledsoe. We're here with Doug Larson and with our guest Alex Macklin. How's it going? This past weekend he just qualified for the University Nationals for weightlifting. So we brought him in. We thought we'd talk to him about his first competition, his first weightlifting competition ever and just kind of how that went. So we're going to go ahead and just get started, fire away at Alex. We also have our guest, Lisa Mack. We're going to be talking to Lisa Mack a little bit later, too.

She doesn't know what she's going to talk about. We'll talk to anybody. Anybody in the room. Anybody who happens to pass through. So, Alex, tell us about making weight for the competition. So tell us where you were, where you had to be. Is your first experience cutting weight for a competition? Yeah. I've never had to cut weight.

I was a track athlete in high school, so we didn't have to bother with that. So this is the first time I had to make a weight. And I needed to be in this class because the qualifying total for the 70-70 kilo class was easier for me to make than the 85 kilo, which is what I would have been. So I started off in the beginning of January, right after holidays. And I weighed about 182, 182 pounds. What was the date of the meet? The date of the meet was February 4th. So that gave me pretty much less than a month because I started a little bit after New Year's. So it gave me less than a month to lose like, what is that, 15, 16 pounds?

Yeah, I lost that 15 16 pounds yeah I lost I lost basically about 16 pounds so 77 kilos is how much 77 kilos 169 pounds so you know 13 pounds yeah I lost about 13 pounds yeah I actually weighed in at 167 point seven so I lost more than what I needed to lose but it was tough it was it was really hard how much of that did you lose right before um yeah obviously you try to tape around a little bit yeah weight loss is gonna happen the first we'll see like I was trying to eat normally but just cut calories but that wasn't really working um so then so you weren't eating normally or cutting calories. Oh yeah. I wasn't eating normally, but I was just, I was just trying to cut down on like,

you know, I guess the quantity of food that I was eating. And, uh, but the last week and a half, two weeks, I went to Mike, uh, blood. So, and I was like, man, not gonna make it i was freaking out because i was i think i was still about six pounds over and i wasn't losing any more weight so he was like all right no more no more carbs at all uh no fruits no nothing you can only eat green leafy vegetables which basically is like spinach and kale gross I actually actually never had kale before but I actually really like it so I'm glad I got introduced to that and we're food Alex it is good I didn't be know what a superfood is yeah you can lose a lot of weight really quickly eating it.

If you eat enough to give yourself diarrhea, you will cut. Well, actually, I didn't get any diarrhea. It's quite the opposite, actually. I don't think he was eating enough leafy greens. So I can only eat leafy greens and meat. So basically, that's what I lived off of for about two weeks,

and I lost weight very quickly how did your training feel the last two weeks uh it didn't really actually affect it much um I uh actually had more energy um during the day and during training I felt a little bit weaker but not so much I had a really uh like for like one day i was i was i had a headache and stuff but i i realized i looked that up and that's actually withdrawal from carbohydrates um but uh nothing a little coffee won't fix don't drink coffee and you're probably also feeling a little bump from your taper i imagine you cut your volume last two weeks probably quite a bit right one week one week

prior it's not such a big deal to cut calories then if you're if you're beating yourself up a lot less right i mean i was still lifting pretty heavy i lifted uh heavy up until like about five days out from the meet so um five the the last heavy session i wasn't doing too well I remember Mike was like you can't miss 90% I was missing some snatches and I was getting

I don't know maybe it was nerves or something like that I was a little tired but it got me kind of worried but it all worked out I've been there where you're a week out you're days out my first competition i went into the warm-up room two days maybe like a day and a half before the meet like it was i was lifting on sunday i went like a friday the first flights of this big national meet were lifting the next day on saturday so i go in the warm-up room like

one thing i did before the meet i got to columb, Ohio and realized, oh shit, for three days I forgot to take my creatine. So I went and bought a Twin Lab bottle of creatine capsules and ate like 45 capsules in two days. I was like, I must correct this error in my – So you guys swelled up with a bunch of water, yeah? Yeah. Well, I mean I was like 370 pounds doing naked shit when i weighed i wasn't cutting anything but i got in a warm room it's like i had to stretch out see how i feel i've been in a car i did like 135 on the bar out of the squat

rack and it felt like 500 pounds i go oh shit oh shit man what am I gonna do I'm gonna bomb out of the competition this is that night we had to either go watch I think we may have watched like the first jackass or something that effect just so I could watch something to distract me the rest of time was a complete basket case just complete out of my mind like the faction 101 people was yeah was this the same meat that I went with you this was this was ipa nationals that dave tate through 2002 was my first ever competition my first ever competition was a national meet it was a qualifier for they let you just go compete it was huge that was three-day

competition yeah the nerves are complete natural and then when you start missing a lift that you know you should be getting oh shit yeah yeah that i didn't really uh a couple days out i wasn't i wasn't feeling too good but let's so did you actually make make weight the day before or did you cut water weight i made i made i had to i had to stop drinking and eating um i think we stopped in nashville to eat lunch i was really actually happy that i could actually eat because i i think that morning i had weighed in maybe like a pound um over and so mike was like well you can eat something i was actually really happy because i would have i would have been struggling if i hadn't if i had gone like a full 24 hours without eating or drinking anything um what did you eat uh i just had like a little salad salad barad bar at Ruby Tuesdays.

Which is actually pretty good. High quality. Ruby Tuesdays has got a good salad bar. Yeah, it was actually pretty good. Free range, organic, locally sourced. And you can get bison burgers. You can? Oh, yeah. There's no such thing as corn-fed bison, is there?

Yeah. They've done that? I found out a while back was like 70%. Nothing is sacred. Yeah. They've done that? I found that out a while back was like 70%. Nothing is sacred. Yeah. Well, they grain finish them just like they do cows. Wow. You can picture just like a warehouse full of fucking buffalo crammed shoulder to shoulder.

You know what? It was funny because I was like, I'm eating bison. I'm eating good. This is grass fed. It's got to be. It's bison. And then one day I somehow stumbled across it on the internets, and I was sorely disappointed.

Man, I don't like to eat at any chain restaurant just for that reason because, one, I can cook way better than these assholes in the back of cooking. And, two, I realize they're sourcing the cheapest possible food. if you go to bahama you go to bahama breeze in order the coconut shrimp they're pulling frozen bags of coconut shrimp out of a deep freeze and fucking throwing it and vegetable and frying it and giving it to you for 20 for five of them yep yeah that's what i find it i try to eat out it's egregious i think egregious means wrong it makes me freaking freaking mad i'll get somebody says oh hey we're going out you want to go like you know on the border on a friday night no on the border i don't know how on the border can justify its existence

who's going in there and ordering that disgraceful version of mexican food like if they just knew what mexican food actually was in comparison to whatever this well they make it to american taste guacamole pureed they don't care they don't care they make it to american taste all right alex so that speaks to what america is now so you cut weight you landed right on the weight uh right on the button almost the next day right i don't know i Actually, I was about almost a kilo under. So I had a lot of spare room to go. 2.2046 pounds for American friends.

Yeah, I was about two pounds under. So I had a lot of leeway room, which I was happy about. So maybe next time I don't have to freak out so hard. So 12 hours out, you went without water or food for 12 hours and uh i want to hear tell me about your mother's response to this my mom was really worried she your mom's a sweet lady for summer i don't know she loves you very much yeah i try to tell her i try to tell her you know like you can you can survive several like at least three days without going without water and she was like oh my god you did 12 only yeah she's like 12 hours without water oh my gosh like she started like really

freaking out she's like well you're not gonna have enough strength what did you drop the barbell on your head or something like she she's very protective but I I try to assure her that i was all right and i was gonna be fine yeah yeah you know i'm 25 um but uh yeah so i mean everything went well it wasn't that bad and i'd probably i'll probably have to do it again so i'm ready for this how'd you end up lifting uh good weight i'm sorry you pull pretty good weight for you oh yeah yeah yeah I uh what I actually opened up at 85 kilograms which is about 187 pounds and my first that I was a snatch and it got turned down for some reason I don't I don't really know

why I thought I nailed it I never really got the whole story behind what happened we're gonna review that we got it we got the whole story behind that. What happened? We're going to review the video, and we're going to review it. But I want to say the judges, he was getting the down signal prior to getting the lights. So he was anticipating getting the flags or the lights prior to getting the down signal. And when he was setting it down, he kind of hesitated. But he had already gotten his down signal signal so i really don't think it should have mattered unless he dropped it behind him or just was being a jackass when he dropped it and he didn't do either one of those things but he got red flag for that i think uh we're gonna

review the video but i think he got robbed on that first one and there's a lot of other coaches that were kind of in agreement with me on that one and then even the announcer um mike stone yeah was like it was like uh he was checking with the judges like, are you sure you guys didn't screw that up? No, he straight up told the judges – he straight up told them, no, you got that wrong. Because I was sitting there filming at the time, and he kind of looked over at me, and I was like, that was a bad call. Well, then we'll have it on film.

That was CTP, our producer. What's the standard practice in powerlifting? You get lights before the down signal? No, no. You get down and then lights. You get a rack command or a down command, then the judges make the decision. Because how can you judge the lift unless they put the bar back into its position? Sure. Like, if you don't lower it under control or put it back in a squat rack,

if I give you white lights, then you dump the bar. Well, I've got to take the white lights back. It doesn't make any sense. You should give it after it's completely done. From what I understood is that, well, they were also using a manual system, but an electronic system. They're like holding up flags? Yeah, yeah.

So amateur. The same guy that was giving the signal for the down signal was also raising a flag. Right. So, I don't know. I think he was double dutying. His ram was maxed out. He's got to judge and also do this. Arm up, down.

Yeah. I think too much of this guy. He didn't have enough force power. Yeah. Too much of this guy. I think that they were doing it properly. Was that Stone he said, or was it the announcer Stone? No.

Stone was the announcer. Okay. I don't want to make fun of my mentor. Yeah, he was going to – I don't know who the other judges were. But anyways, I had to repeat it. It was pretty easy, the first attempt. So, I mean, I was upset because I wanted to move on. But the sure mistake is if you say, that was was easy i'll just go to my second yeah and

then you miss that then you're in the weeds yeah big time yeah well which happens everybody you get cocky usually you know yeah mike mike was like just do it again um it looked really easy so i went and nailed it the second time yeah i, if he wasn't trying to qualify for something, probably would have just bumped him up. But since he was trying to qualify for something, I wanted to keep it pretty conservative. Yeah. So what was the qualifying total that you had to hit?

I had to hit 195, 195 kilos to qualify. So what was your strategy going into that? Like, did you know I want to hit 100 on my clean and so much on my snatch or or vice versa well yeah did you know exactly what you were planning i actually i actually had planned on hitting i needed to get at least uh at least 89 or 88 kilos in my snatch because uh my clean and jerk for the past couple weeks hasn't been as good. My PR clean and jerk is like 111, which is like 245.

But I haven't been really hitting that consistently. So I knew that I can hit anywhere between 105 and 107 pretty consistently. So I at least needed at um, at least, uh, 88, um, 88 kilos in the snatch. So it was really dependent on how well I did on the snatch, what we're going to choose for our clean and jerk. But I was set to open my clean and jerk at 105. So if I had just hit 85, I would have had to hit 110, which would have been a little bit more difficult because it's like one kilo below my PR.

So, but. What'd you end up with then? I ended up snatching 89 on my third attempt. And then. You made the second? Yeah, I made the second at 85 because I had to repeat it. And it was pretty easy. I could have probably gotten higher than 89, but I chose to keep it kind of low um this was this your first meet this is

my first meet damn yeah um and uh so i changed my opener to 106 because i wanted to make sure that i at least had three attempts to get the qualifying total um so And it was only one kilo above my opener, so I knew I could hit that. And yeah, I power cleaned it, and it was a really easy lift. Yeah, unlike some powerlifting federations, USAW actually let me go and change the opener. Dude, I changed my opener at the last meet I went to.

SPF's pretty liberal. Wow. I think USAPL... Oh, no, somebody else wasn't able to. Who? SPS is pretty liberal. Yeah. I think USA. Somebody else wasn't able to. Who? They don't let you change your lift. Well, it's timing.

If you change, if you get, if you get into. I know Justin wanted to change it and then they were like, no, you can't. But he didn't, he didn't give any resistance. He probably should have. Well, if you, they let me change because they didn't change the order of the flight. They got those cars set up and they got everything set. And I just dropped mine 50 pounds. Because those cards get so confusing. Potentially for some folks, sure.

Yeah. That's what I'm saying. Well, the reason why I told Justin not to lower that second opening attempt because he's in the warm-up room, goes to the 365 warm-up for the bench. He goes, what do you think? Should I do this easy? Do you think I should change my opener

to 365 but you just fucking did 365 why would you yeah why would you change it now definitely want your opener to be something you should have done that

just then you don't want to do it again out there why waste effort so we I told him not to then he went and tried to do it anyway

then it didn't matter it's probably why he gave up it's your fault yeah well he just wasn't strong enough in spirit no i mean just you know sometimes you sometimes if you take a shot at a big lift and you miss it you just missed it i mean sometimes

you're gonna bomb out of competitions oh yeah that's why i like to open up with something now not when i was younger but now if i do a competition i'm opening up way light right like my opener is something that is a light warm-up for me yeah after having bombed out of a competition yeah yeah like three times yeah i bombed out like yeah you get a lot more conservative in your openers that's for sure so alex what um so kind of fill me in on like how the rest of the meet went when uh tell us about uh michael a little bit too and and just how everyone on the team did oh yeah um well we had there were two other guys uh michael lexner who's he's 15 yeah 15 yeah 16 on the trip we'll tell that story later he became a man oh he's uh he's he's a 15 year old uh high school

student from Houston High School And he He's only been lifting what? 3 months He's a pistol He basically hit 12 weeks At the end of his first 12 weeks was the meet Yeah

And he qualified for the Youth Nationals at the meet He hit a 122 kilo total, which gave him exactly what he needed in his age division at his weight class. We're all about hitting it on the nose at fashion. Yeah.

Why overdo it? Why do more than you have to? That's right. We usually choose the path of least resistance. You know, why train five days when you can train three? And he was the only competitor in his age group, but he did really well. So he took first place, which is always good. Yeah, he did take first place.

But I'm actually really impressed about, like, the amount of time that he's only been training and how far he's actually, you know, progressed. Knowing that he's not one of these kids that are just strong and has shitty positioning and form, he actually moves really well. He's very thoughtful about how he's moving. He's always asking, am I doing this right? I don't think he's practiced more than one or two reps improperly before finding some help.

That's been really helpful in coaching him. And the other guy, Andrew, Andrew Stewart, he played for Ole Miss. He played for Ole Miss football in his college. Did he? I know he's involved with Ole Miss football. Yeah. I'm not sure to what degree. Well, he also came with us.

He was competing in the 94-kilo class, which they had some big guys. We should just say, yeah, he was the starting fucking quarterback. Makes us seem better as a team. We have a guy who is All-American from Ole Miss. Yeah. And he actually hasn't been lifting too long either. And he did pretty well. He placed second out of his weight class.

Yeah, he did place second. It's a good young team. Yeah. Some firecrackers. Yeah. But, yeah, everyone did really well. I mean, two guys, two of us qualified for nationals. And Andrew's definitely got a lot more in him, for sure.

He just hasn't been doing it very long. I know Mike was saying on the ride there or the ride back, you guys got into a pretty fired up conversation about fiber. He said you're almost like irrationally passionate about fiber. Fiber is amazing. Which I didn't know. Let me just tell you, because of that diet, well, before that diet, I was getting a lot of fiber because i was eating a lot of fruits and vegetables you know

like paleo you eat a lot but once i started that cutting weight diet all my fiber went to zero you had a regularity issue yeah quite a bit quite a bit and uh i had to i had talked to mike one day and he was like take metamucil it's so gross take metamucil or eat kale by the bag yeah that's right one of the choices like a two-day experience of what it was like to be an 85 year old man let me just say this i uh i took one one dose of metamucil, and it basically changed everything. It works great. It's a game changer. It pretty much changed everything.

And so I really couldn't get enough of it, actually. You couldn't get enough of it. I felt so light. It was amazing. This was while you were cutting weight right oh yeah that probably totally helped yeah oh yeah well fiber absorbs water so

it helps and also reduces your appetite so I was basically taking a fiber supplement before every meal so and I would mix it with my protein shakes do you see yourself developing a dependency to Metamucil? You know, I don't think it would be a bad thing.

There's no such thing as too much fiber, I feel. Like pretty soon you'll be devoting way too much of your paycheck towards Metamucil and it leads down a slippery path towards the pain. I mean, it's really cheap. It's only like $6 for 72 doses. What would you do for Metamucil? Everybody's got a price. It's only like six bucks for 72 doses. What would you do for Metamucil? It's double-edged. Everybody's got a price.

Everybody's got a price. The more Metamucil you take, the more time you will shit, the more time you will shit, the more time you spend in your bathroom, the more time you spend in your bathroom. You go to work late. You go to work late. Bosque's matching. Bosque's matching.

You get fired. You get fired. You go back. You need more Metamucil. It goes round and round and round. Now we're in the spiral. The dragon is chasing you. You're putting your life all the way down the toilet.

Chasing the Metamucil dragon. Chasing the Metamucil dragon. Yeah, so Metamucil is great. I love it. What was the heated part? We got a little bit of a discussion about how sometimes when I'm giving people nutrition advice, and I present to them the whole don't eat grains, eat vegetables instead, and I get the look and they go,

but I've always been told that I need grains. Where am I going to get my fiber? That's the voice of the people. Eat fruits and vegetables. You mean the sheeple. Sheeple. You sheeple following your food pyramid and myplate.gov.

But I can understand it because damn, Honey Nut Cheerios is some good shit. It's the best. It lowers your cholesterol. And if you say to yourself your cholesterol is going to get lower, then that's all it takes. I love it. That would be a good cheat meal.

Slamming a whole thing behind that cheerios we were actually talking about the research involved in the in the marketing with cheerios and lowering cholesterol and the clinical results are sort of dubious are they well it's one of those things like well because if you eat more fiber it helps remove the cholesterol from your bloodstream right soluble fiber from the oatmeal right so so so i feel like cheerios is making this leap and i was like well fiber lowers cholesterol guess what our cereal has fiber hence cheerios lowers cholesterol yeah and if it's a funny because of eating eating grains and uh high glycine carbohydrates like that is going to raise your cholesterol.

So. Yeah, they probably show that it causes a problem. It absorbs it from the gut and dispenses with it. There's no, that's a lot different than systemic decreases in cholesterol. Yeah. Well, I think

if it removes it, your gut, blood, all that. Spoken like a scientist like Bledsoe. You know, the osmosis. In today's physiology class, I'm going to tell you about your circulatory system. It's like fucking blood

and stuff goes around and your heart goes like pumping, like a pump. And the more you move, the better it pumps. I don't know it sounded really good in my head before like like most things you say so so sure it's it's physically going to rid your body of cholesterol that's the only way you get rid of cholesterol is by binding to fiber and

then pulling it out right but if you're eating honey nut cheerios in super high volume you're bound to raise at a minimum your triglycerides to go off the chart. Right. I'm not sure that the honey nut Cheerios, that's what I'm saying. I don't think they did the study with honey nut Cheerios. No, no. They took a fiber study. I'm signing up for that study, son.

They extrapolated this out to Cheerios. CTPs with me. Yeah, exactly. That's what we're saying. We were talking about research in general and how research can be a really funky path because all it takes is someone to make that... Yeah, yeah. There's a huge leap there. You can run an investigation.

Well, you know that's why they're doing it. Or how they're doing it. There's always an assumption that there's probably air no matter how well you run a study so you run a study even a hugely powered strong study there's always a chance that the things you observed aren't real right uh and the risk the risk is that you observe something in a very even if it's fucking a nutritional study johns hopkins with a thousand people on its face published in a New England Journal of Medicine that would seem very convincing and it should be respected and the outcomes of that study should be heavily considered but they can be terribly wrong and if you repeat that several times that

investigator keeps working working working builds a 10-20 year career and assembles some evidence it all starts to look very convincing sort of like with um the idea that drinking red wine was good for you because it has these fucking compounds and those compounds help fight off whatever it is that can cause you to have heart disease but then that big story broke a couple weeks ago that the guy who led the charge in that research was fraudulating that's not the word he was falsifying his data fraudulation uh he made up a lot of the data he just he mucked with it he i got a feeling like when i looked at some of the the china study stuff i kind of got the yeah a lot of people were making the same claim there

but problem alex was talking about something specific what were we talking about in regard to research i think we're what were we talking about that we're bringing up that wheat belly that book yeah yeah yeah uh i don't i was reading an article and it was about the book wheat belly it was actually the author someone had interviewed him and uh basically what he was saying was that well the book is very anti-wheat basically grains in general and he was saying that they did all these studies about whole grain uh consumption and that uh it's good for you and that it will lower your cholesterol because it has a lot of fiber and and it's basically good for your health but uh they didn't do any studies taking the wheat completely out of the diet and so what

he was saying is that okay yeah you have someone who's eating you know processed you know white flour you know processed foods and you give them whole grains yeah they're gonna see a a positive health increase but i mean he basically said you know well what about they didn't have grains that's like saying okay someone who is smoking unfiltered camels and you gave them filtered cigarettes it's better yeah of course their their lung capacity is gonna get better but that doesn't mean the filtered cigarettes are any much better than this suck harder on that cigarette yeah some reasonable attempt attempted exercise and it looks all looks very good right it's like in forks over knives and have these people they they're they're eating this this this movie man this movie oh god

where do you start the first shocking thing you realize is they had this guy who's like i don't put any restrictions on what i eat. I eat anything I want. This fucking guy's eating Pop-Tarts and donuts and processed meats every day, three times a day. That guy was amazing.

What was his cholesterol? Like a thousand? Seriously. It was ridiculous. It made you, it put you back on your heels. You go, this guy is alive?

Right. That's when, that's when I, those are one of those people that make me go, think like, man, the human body is amazing.

And then they go, what we've got to do is we've got to clean up your diet. I remember that. Oh, yeah. See, he goes from all this eating to eating a vegan diet, heavy calorie restriction, and starting to exercise. And he loses all this weight and he feels great. He goes, wow, if I knew this back in the day i would have dear you know whatever he was saying but there was no attempt no attempt to say is because you removed meat from his diet by the way it was processed tube formed nitrate saturated meats it wasn't like any sort of it

wouldn't even like what you get at a grocery store it was like you know uh microwave jimmy dean sausage patties or some shit this guy was eating every day. But there was no attempt to say, is that the cause or is it all the process? Well, it's all just correlation versus causation. Exactly. I mean, you know. You said it, my man. That's like the first thing you learn in research design class is some of the basic biases and what is that?

That's your timer, Chris. Shut the hell up but to close my point what the danger is when you you find a study especially if you find a study that that agrees what you already wanted to believe in the first place conformational bias if something tells you what you want to hear you latch on to it and you can design an experiment to make it your results and if you're a researcher who wants to prove something to put his name up there you fight for it or if you're backed by certain people who are going to fund your research and career you're going to push for it the thing with science is it takes time you need you need 100 you need 200 years actually sometimes to prove some things like uh theory evolution that's why i don't believe in research man you need time you don't you don't need 10 years 20 years you need sometimes a lot

longer so it just takes a lot a lot of time uh you know we don't question gravity because that does that day has been tested quite a bit uh but when it comes to things like nutritional research the the surface has barely been scratched too Too new. All right, guys. We're going to take a break real quick, and then we're going to come back, and we're going to be talking to Doug about the fish oils. Fish oils! At the same time, one, two. Everybody yell, too.

One, two, three. Shut up! That's unprofessional. You know how we grab. Remember back in the day when we were Having to clap in front of the microphones Alright This is Mike Blitzer Back with

Chris Moore Doug Larson And our guest Alex Macklin Hi Alex How's it going? Your discussion of your first weightlifting competition And the process of cutting weight and totaling Was riveting

I enjoyed it all right i like to hear about you shitting too next topic we're actually uh we're actually gonna focus on doug here since he is uh our resident omega-3 fish oil dude expert so tell us a little bit about uh some of the research you've done in that field or whatever. For the most part in graduate school, we were focusing on fish oil and how that moderates oxidative stress and inflammation following an acute bout of exercise. Long story short, I won't get too much into the particular research that I did in graduate school, but with that, we basically found that it doesn't really do much of anything.

You're supposed to say it's awesome. For that particular study. Why am I taking 20 pills a day? So no, fish oil on the whole, it has a crazy amount of benefits in a lot of different categories. But for our particular study, we really didn't find much efficacy for what we were hoping to find when we measured levels so you're basically looking at post-workout inflammation and fish oil so to to give a little bit of background on on exercise in general whenever you have an acute bout of exercise you get an inflammatory response as a result of that acute bout of exercise so if you go you know train

for an hour acute bout of exercise means right after people work out. Yeah. So if you go train. Post WOD. Yeah. So if you go train. Just making sure. Yeah. Post exercise. So if you go train, then right afterward, you're going to have heightened levels of inflammatory markers. And so what we were looking at was we measured C-reactive protein, which is one of the most common markers of systemic inflammation.

And what we found was that after people had supplemented with fish oil for eight weeks, high doses of fish oil, in our case, we were just shy of five grams of actual fish oil product. Omega-3. Yeah, of EPA and DHA, the two omega-3s that are found in fish oil. What we found was the groups that were supplemented with fish oil versus the groups that were not supplemented with fish oil but were matched for calories, we found those groups, when they started the acute bout of exercise, had roughly half the amount of inflammation. And then after the exercise was over, you know, say for ease sake that their systemic inflammation doubled. Right.

But they started at half. So when they got done, you know, their baseline levels ended up much less, roughly half of the other group because the other group's levels doubled too. The same sorts of increases happened, but the relative amounts were different. Yeah, exactly. Say both groups levels doubled, but one group started with more than the other. And our group, the group that had the fish oil supplementation, just simply started with less. So yes, it's a good thing, but it doesn't really attenuate the rate at which you produce inflammation post-exercise. Well, you're going to have your total inflammation post-exercise if you supplement with fish oil is going to be less than if you hadn't. Yeah.

And that was actually already very well known in the research at the time. So that was no big finding, but we did confirm and we kind of put another brick in the wall, if you will, for that body of knowledge. So could you tell us more about so we always about omega 3s and talk a little bit about inflammation he tells why I'm inflammation is bad and maybe talk about omega 6s and omega 9s yeah so to to back up a little bit more than that even omegas in general are polyunsaturated fats so when you're talking about omega-3, omega-6, or omega-9,

basically what you're referring to is where in the fat, and fats are just built out of long chains of carbons with hydrogens attached to them, if we're gonna talk a little chemistry, and the omega basically refers to where the double bonds start on this fatty acid chain. And so that's how they classify these different types of polyunsaturated fats polyunsaturated by the name means that

you have more than one double bond one more than one degree of unsaturation in that in that carbon chain for that fatty acid so basically it just means that the double bonds are starting in a different spot and depending on where these double bonds start on these fatty acids they have different reactions in your body so for polyunsaturated fats you generally have three kinds of uh of um labels there you have omega threes omega six and omega nines obviously and omega threes are generally thought to be the the healthier of all of those types of fats uh and but are all all three healthy yeah do we need them they're not all doing a very good job of directing the conversation like that so i see what you're doing i don't

know anything about visual at all oh you're playing a dummy it's not very hard for me doug's gonna tell us exactly probably what the difference is between these three six and nine this is my cheerleader He helps me out What is it Chris CTP's got a He's got a rap group Called Omega 3-6-9 Omega 3-6-9 Oh no

Epic fail Omega 3-6-9 Omega 3-6-9 Omega 3-6-9 Omega 3-6-9 Omega 3-6-9 Omega 3-6-9 Omega 3-6-9

Omega 3-6-9 It's film production Although I've heard him rap one of his songs it's pretty solid coming to YouTube 2012 do you want to give everyone a little bit of a taste no no no I'm not going to sing

I'm for Kanye West and Justin Lemaitre our buddy up there he's JZMA I like it Justin Lamance, our buddy up there, he's Jay ZMA. Jay ZMA. I like it. I can't wait to hear the album. If the shit girl says videos can hit millions and millions of hits,

this will at least get like 1,000. It's pretty good. It's pretty good. All right, all right. Back to the subject, Doug. Sure. Sure, so basically. I have another beer. I'm like uh where was i uh basically uh your last question if i remember correctly was do we need omega-3s um or omega-6s and nines also

just in general well omega-3s and six yeah we do we we need both of those things so uh we can't produce them on our own so they're essential fatty acids so we have to consume them um or more or less will die we need some amount in our bodies even if you have super low amounts you can still survive but you do need some amount because you can't make them on your own if you have very little you'll be a dummy right oh yeah pretty pretty much actually um especially with regard to omega-3s so kind of on that note with with EPA and DHA which are the two types of omega-3s that are in fish oil DHA in particular is very important for for brain function so your brains made out of something and

it's mostly made out of fat and that's one of the fats that your brain is physically made out of or just your central nervous system in general so nerves and brain which is basically a big pile of nerves, is made out of DHA. And actually, on the topic of other fats, omega-6, arachidonic acid, it's made out of that as well. So omega-6s aren't 100% bad for you because there's actually way more arachidonic acid in your brain and nerves than DHA. So you do need some amount of omega-6s. A lot of people give them kind of a bad name, they get a bad rap.

They're kind of like carbohydrates in the fact that carbohydrates aren't really necessarily bad for you, but it's really easy to get way too much. Omega-6s are kind of in the same light. They're not really bad for you. They have some uses and they can be beneficial for sure, but oftentimes people get way, way too much. And so there's a lot of talk about kind of optimizing the ratio of omega-3s to omega-6s. And ideally, you'd have right around one-to-one or two-to-one ratio there and for the most part in modern kind of western society it's more 20 to 1 omega-6 to

omega-3 we get way too much omega-6 one of the problems there is that those those fatty acids are precursor molecules to what are called eicosanoids and they basically those are the things in your body that help to produce inflammatory or anti-inflammatory molecules so so if you have more omega-6s you're more likely to have inflammation yeah you're much more likely to have inflammation so not only do not only do the omega-3s produce the anti-inflammatory molecules and omega-6s produce the inflammatory molecules actually in the process of converting to these other fatty acids that make those inflammatory or anti-inflammatory molecules the exact same enzymes are used to convert the omega-3s and to convert the omega-6s so they're competing for those enzymes at the same time so it's not just

the fact that you have one over the other. It's that if you have more than one of the omega-6s, for example, then they're stealing the converters from the omega-3s. It even further reduces the likelihood that you're going to be able to use those omega-3s because there's competitive inhibition there. I can be helpful. Doug, what are some of the dietary sources for omega-6s? Why are we taking in so many now?

Besides the fact that Ronald Reagan can be blamed for the modern influence. Chris is trying to push my buttons. Richard Nixon and Ronald Reagan. They're responsible for the subsidization of our dietary habits. I will say that you're right about nixon but i i would blame uh jimmy carter you've right you you would that when the food pyramid came out you would jimmy's a good man a good christian man a preacher and this is what you say about him he was a bastion of civil liberties good intentions I'm trying to provoke you. It's not working. Pave the way to hell.

It's not working too good tonight. The road to hell is paved with good intentions. Is that what it is? The bones of Jimmy Carter, if you had your way. Yes, sir. Wait, Doug's going to tell us why we have so many Omega-6s. Why? Besides chicken nuggets. I know that's a problem

did you see the new story that last week where the girl who was 15 years old who's only ever eating chicken nuggets they had to put her on vitamins because she was she was about to drop dead. She had an addiction, apparently. What, she ate picky? And you know what? She wasn't fat, either. How much ammonium hydroxide was this chick consuming? Severely malnourished. Yeah, she was extremely malnourished. The pink protein slime that makes up those. So that's one thing that's causing a problem,

but Doug's going to tell us a whole slew of other ingredients that are going to cause a problem. Go ahead, Doug. Sorry. I just see the picture of the pink slime. Yeah. They only now quit putting that in the food. Only now.

I do actually have one question for you. So if animals – I know I'm like jumping the gun here, but I don't want to forget my question. I'm awfully forgetful. here, but I don't want to forget my question. I'm awfully forgetful. You could take notes. Yeah. So from what I understand, grain fed animals have a higher ratio of omega sixes to omega threes. So if we were to eat grains ourselves, would our, would the fats in our body have a higher percentage of omega sixes and omega threes?

Yeah. Yeah. It turns out it matters what you ate ate if that makes sense right so the animals that you're eating it does matter what they eat also uh in particular uh it matters with respect to their fatty acid profile as you were suggesting so um corn and other grains tend to be very high in omega-6s um anytime you're at the grocery store and you're buying something that you don't tend to think about as being a fat and you're buying something that you don't tend to think about as being a fat, if you're buying corn oil and you think corn is a carbohydrate, how does it have oil in it? And generally for the most part, it's going to be super high in

omega-6s. Hence inflammatory. And highly inflammatory. That's right. So to compare carbohydrates and omega-6s one more time, white flour and white sugar and anything that's white, people often will suggest that isn't good for you with respect to carbohydrates or processed anythings. And oils are the same way. They call them white oils. any type of processed oil where it's been bleached and deodorized and processed to a super high degree at super high temperatures, then it's bound to be very high in omega-6 and have almost zero nutrients in it. So it's really easy to get too much of that stuff because that's what we fry almost all of our food in. It's super crazy cheap because it's made out of grains also.

In a lot of cases, it's made out of corn or some of these other— It goes for heavily processed olive oil too, right? If you heavily process much of anything. Yeah, Chris, I saw you post something about that. What did you see? It was a news piece from NPR because I'm very smart and liberal-minded, and that's where I get all my information, all of it. Nothing else.

No, but they made the quite reasonable point. I think the book they were speaking about didn't get great reviews probably too heavy-handed to too much of that side but the new story this was good for for pointing out the fact that if you go to schnooks and you you're shopping for olive oil you think okay I want olive oil because all voles better than all these other oils so far so so far so good you got that much down and you see so i'm gonna make a purchase i see the 18 a bottle of oil well i i don't want to pay 18 for fucking two cups or a bottle and a bottle that's crazy

on the far left it's like schnooks gallon of olive oil for a dollar you go oh i get that it lasts me all year but you know it's like it's like doing exercise i i exercise all the time i don't lose weight i don't get it well you're on a treadmill but what are you doing on a treadmill just being on a treadmill doesn't mean you are exercising or training appropriately you're just doing the thing you can lift a barbell but how are you lifting it i think it's not you're eating olive oil but how is olive oil processed well from what i understand what's the quality oh i'm not a fat expert but isn't olive oil a lot of omega-6 and not as much omega-3 as we'd like uh well it's mostly omega-9 which is

pretty neutral so you were so wrong where do you get your information Fox News Fox News.com Fox Nutrition Doug told me wrong Doug is a faction expert on nutrition he told me I believed him pretty much actually don't know anything about it the omega 3's are going to be very very sparse

but there's probably a little bit of omega 6 I couldn't tell you percentage if I was to guess I'd probably say like 15% maybe 20, maybe 25 at the absolute most. And then the rest of it's pretty much oleic acid, which is omega-9, which again is a pretty neutral oil. It's something- So it doesn't do anything for us at all? Not really. It really is like, it doesn't really, as far as inflammation or affecting your cholesterol or anything like that, people

use- We'll burn it for fuel, right? If I understand you correctly- Sure. You can burn it for fuel. It probably won't cause you to deposit any extra body fat aside from just having extra calories in general. People used to think it was really, really good for you. Over the last couple of years, it's just been sloughed off to the side like- if you combine olive oil with noodles,

you're not doing yourself any favors. If this is a 1980s teen drama movie, Omega 3 is the hero, the John Cusack. Omega 6 is the guy who's racing you down the hill

in the big tension-filled snow race, ski race at the end. And Omega 9s are the guys who start out cheering for the bad guy, but you win. They go, hey man, we're glad ski race at the end and omega-9s are the guys who start out cheering for the bad guy but you win they go hey man we're glad you won in the end that's that's how you describe the situation perfect analogy well some of us don't understand the acid words and the fancy chemistry analogy so i i got a john cusack movies or just as good i think that probably works out for most of our audience too so yeah eat more john cusack to be actually a little less sciencey about things for the

for the next few minutes like all right doug be less sciencey let's see if he can do it i don't think he can way less you read too many books although he does hang out with me quite a bit so i probably dumbed him down this is true i was gonna say like at the very beginning i was talking about how fish oil is very broad and the fact that it seems to kind of moderate or affect a lot of different categories and so we were talking about brain health and cholesterol and we could probably throw blood pressure in there we We talked about inflammation. If you want to talk about eyesight, it tends to help people's vision

and kind of decreases things like macular degeneration. Whenever they do studies on depression or bipolar disease or aggression for inmates, it always decreases. Alzheimer's too, yeah? Dementia and Alzheimer's to you dimension also yeah yeah any of the ADHD and children any of the brain disorders I know with with breastfed babies it's a huge benefit like to supplement with DHA

and plenty official and breastfeed if you're having a baby you should breastfeed your baby don't feed your baby the shit that comes in bottles made by industrialized you know month Mons bottles made by industrialized Monsanto types. But yeah, cutting down on attention. I feed my baby Monsanto. I can see that in a commercial, dude. You know what the – They put steroids in the milk.

It's great. I looked in the Natural Start LifeSync or whatever fancy formula at Schnucks one time. It's a C. I picked it up. It's like $20 or maybe more for like a little box of formula. The first ingredient is corn syrup solids oh you're feeding your fucking precious little newborn child because you're too lazy and pathetic to use your own body to give your baby a superior product it's disgraceful

now that i've been now that i'm at ground zero for breastfeeding and see how important it is it's i mean you know once once you see once you are in the situation you wow I can't understand why anybody would choose that I've actually why it's really expensive my free free and superior versus really expensive and very I just saw a guy at the store he bought like a hundred and fifty dollars worth of formula grass-fed beef was free and mcdonald's was a hundred dollars for chicken nuggets and you still you still bought mcdonald's yeah you'd have no excuse you you should die my my uh wife's dad actually he couldn't tolerate uh breast milk when he was a baby

so they raised him on goat milk. That's crazy. It was funny. He's like, I was totally raised on goat milk. He's like, man. He had allergic reactions or something to it? Say what? Yeah, I'm not exactly sure what the deal was. He's a weird dude, though.

I think it has something to do with the goat milk. And now you're drinking a lot of goat milk he eats cans well that's that's probably why my wife uh married me because you drink goat milk yeah you're weirdo i just recently stopped drinking goat milk because i was tired of being fat so actually but you're huge on uh on chris's topic of newborns we were talking earlier about how dha is one of the primary components of brain tissue so whenever they do studies on on older people um people that supplement with fish oil tend to delay dementia and they stay smarter for longer in older populations and then uh as far as children, Chris was suggesting that moms should breastfeed

because breast milk tends to have more DHA in it than formula does. DHA is expensive, so they don't put a whole lot in there. Whenever they do studies on children, whenever mothers supplement with DHA in the third trimester and the first couple in the, well, they supplement, excuse me, in the third trimester and then breastfeed for through the first couple years of life, children tend to be smarter at age five whenever they test them for things like variety and vocabulary. So it makes children smarter faster, and it keeps old people smarter longer.

Dude, my kids are going to be so super. They're going to be under a barbell, and they will have been supplemented with the highest grade fish oil on the market. They're going to kick everyone else's kids' asses. Unlike Reagan, they won't die a pathetic, dementia-riddled, faux idol. Will you stop it? Why do you think I like Reagan so much? He did a pretty good job, in my opinion.

Except for the Iran-Contra thing. Anyways, we're going to bring Lisa Mack in. Everyone say goodbye to Alex. He's having to give up his microphone. Get out of here, Max. You're going to edit this transition now, right? No, we don't need to edit this. This is natural.

Can we take a moment to plug our sponsor? Not really. Modelo Beer. Smooth like a Mexican afternoon. And we ran out of Modelo, so I've got a Dos Equis in my hand. I mean, I can't complain. Who are we supposed to be sponsored by exactly?

Mobility Kits. McGorderson give you money to sponsor this deal now? He better. He should. Yeah. He must. Mobility. You should be able to move like me buy my kit was it last night so mcgoldrick made this uh pretty fantastic mobility kit actually and he was he asked me last night he goes hey do you mind if i like pitch my product to the six o'clock class like regular crossfit class and I thought he said originally like the fundamentals class

and it was like day one fundamentals I'm like I'm like no these people have no idea what you're gonna talk about he's like and he looks at me like oh I'm like he was hurt and I was like oh six o'clock yeah you can tell those guys and like half the class was like yeah I want to buy one so so what's in the mobility kit? Tell us all about it. It's a roller. It comes in a little bag that's got a – what's it called when you put something on? A jostron? Yeah, whatever.

Anyways, is there a term for putting something in a bag with a jostron? It's a foam roller. And inside the foam roller, you've got two lacrosse balls. And actually, you put them in this little sleeve thing and you got a peanut and you got one of those roller stick thingies and uh lisa i'm really happy you're on the show with us today thank you i have a lot to say and so uh mobility kits are pretty awesome so lisa what do you think about mobility kits i don't have one do you do it do you think about mobility kits? I don't have one. Do you do any mobility work in your day-to-day training activities?

I don't. I should, but I don't. Why do you say you should? Do you have tightness and soreness and limited range of motion? I'm very flexible. This is a Howard Stern episode. Just wait and see. I was waiting for that.

Oh, no. That is not what I meant at all. We're going to have to bring your husband in for these sessions. I heard that podcast. You can't go over there anymore. Yeah, where is your husband? It makes me think. What are you doing here?

Once you get off work. It makes me think. That wasn't me. My thing just went loose. Twist it back up. It begs a question. My thing just went loose. Twist it back up. It begs the question, do you think people, and I'm just asking the question. I know what you're going to say.

Go ahead. What am I going to say? No, let's test your theory. You're going to say, do people really need it? Or is it just a show? Is it just like, oh, let me go stretch. I see what crossfitters do. There's a lot of focus on mobility sometimes. It's as important as the training.

Then I see what powhers do, which is probably too little. Almost no focus on mobility. We've brought Sam up quite a bit. He's now pain-free in a certain range of motion. He can actually put a PC pipe behind his neck, which is a small miracle. And then there are strongmen are probably in the same boot.

Getting this guy under a squat bar is very comedic. And there's weightlifters who are very, very flexible and mobile, but they don't do any stretching, really. What they do is they take a bar and they hold it over their head and they do a bunch of reps just any stretching really. What they do is they take a bar and they

hold it over their head and they do a bunch of reps just to the bar. So it's very sort of specialized mobility. My question to you, the panel, is is this hyper-focus on mobility just a bunch of silly bullshit? I think it's for different strokes for different folks.

I have never stretched or done anything. I've been doing this for like four or five years i've never needed to i mean could it make me better maybe but i've hit some pretty no ranges of motion that are limited no i can't catch a snatch here there whatever i can't hit lisa's got a pretty good requisite amount of mobility at every joint she would need i would think okay literally my elementary school teacher we had to do these like flexibility tests and i like i like won the whole like he was like you're rubber band girl he was like that's like what he called me which is a little metal box you lean forward you push the little thing

he was like wow you've like like you like win the record or something so obviously obviously if you're a weightlifter and you can't um do a you can't rack the bar in a front squat position you should be doing specific things to help your mobility i see it in crossfit all the time what ends up happening is they're guys who treat like a fucking religion i'll tell you what they're i i think there are some guys and i i'm not gonna name any names but i know some guys that i you do a lot of mobility that's probably unnecessary i think they're doing it just to do to say they're doing it and they feel like it's helping out their performance and if they feel like it's helping out their performance

let them you know what i mean so i have that shit psychological anyway because there is evidence it may be shitty but there is evidence that you don't want to be too flexible. Right. Especially if you're trying to be powerful. Like, me personally, I probably, most of my joints are almost, they're just there for mobility. And I don't do it anymore. Anytime I start doing mobility work. Don't flatter yourself. I'm perfect. You know who hasn't been saying much is Doug, and he's like the mobility king. You know, what do you think?

I was giving you the spotlight. I didn't want to drown you out. I was waiting for you to totally exhaust all your opinions, and I was going to destroy them. About chemistry and all the molecules, I'm kind of going to zone out probably. It's important to at least have heard the chemistry behind it because you need to know the reasons why omega-3 is a good thing.

I think a lot of people just hear fish oil and they're like, oh, fish oil is good. And they go, it's anti-inflammatory. It's like, what's inflammation? There you go. If you are calling yourself a strength coach or if you're going to advise people on nutrition in your box or whatever, you have to at least

have a loose grasp of these things. You can't just repeat shit you hear. I get an email from Richard, Powerlifting Richard. Richard Brose. How old is he? 53, right? 53, 54.

52, 53. Going for a world record this year in the squat. I do know that I've seen his diet logs before, and they were poor in my opinion. A lot of ribeye, a of coca-cola a lot of yeah so he shoots an email with you know this is what i'm taking for supplementation have any suggestions and my suggestion was shoot me a diet log because i don't care how many of these leucine and all these amino acids you're taking if you're eating a diet that's causing a lot of inflammation,

none of that shit matters. You're killing your recovery. So I told him to bring me a diet log, and somebody else was like, yeah, let's make some tweaks to your supplementation. The longer I do, I study some nutrition stuff, the more I'm like, it's much better off than getting all these weird supplements. You're much better off just eating a super good diet.

You're going to get way more bang for your buck. And you get health on top of that. Same goes for training. Until you master the simplest things you can do with a barbell, don't even think about doing fancy things with barbells. Right. It's kind of like people who are putting chains and bands in their barbells, and they've had like less than two years of training.

And I've been lifting for like 15 years and i don't need bands and chains to get stronger not that i don't play with them on occasion but simple barbell work with smart programming still a good thing i can still get stronger so if you're a crossfitter haven't been doing it more than two years for my amusement what was richard eating oh he hasn't sent me a diet log yet. I don't think he thinks much. He drinks like two whole things of Powerade when he's doing a deadlift workout. I don't think he's grasping the fundamentals of nutrition. I've got to replenish my glycogen.

I'm not deadlifting singles. I don't want to say anything to him because he can be quite feisty in the gym. I don't want to cause any problems. He also used to bring a 32-ounce Powerade for your son who is like, what, 60 pounds? How big is Connor? I don't know. He's five, though. He's only five years old.

Powerade is frigging no different than Coca-Cola. It's like medicine. It's vitamins. Science. Well, I have just stuff to say. I really enjoyed this four minutes of chatting that I got to enjoy. Maybe it's a little bit more. You're not shutting us down.

I'm just saying I really enjoyed this. It's a segment. You have to save us. All right. You can't leave two minutes before the show's over. I thought he was cutting it off. I think Gatorade has actually changed now.

James is a freaking Nazi. I'll tell you what. Every freaking time I'm trying to do a show, and he wants us to just, let's cut it off. I'm like, dude, we're talking about some good stuff here. We're talking about some points we were saying. I'm really sorry for totally screwing that up. Let me say something about Gatorade just to balance it out.

I want to hear it. Powerade is going to be mad at you. Kids probably should never be drinking Gatorade. I don't think they have any. Ever. Yeah, I mean, almost nobody really needs Gatorade. These people are freaking resilient.

Who needs to get a pump and pull of anything? Most people never need, I mean, you have plenty of carbohydrates stored up for almost everything you're going to do. You know?

I mean, even most crossers don't need to be drinking Gatorade most of the time it's like 100 grams of sugar in a bottle of gatorade no all right what were you gonna say lisa well i i don't know i just have to say that if i'm gonna i just want to say something if i'm gonna ingest sugar i'm going to make it count and it's going to be chocolate yes there's a pastry of some yes i'm a woman and sugar is important to me and I have to have it. So you don't want to waste time on coconut water and powerade.

Absolutely not. I will not do it. I will starve for three days if I know I'm going to get chocolate in reward. It seems reasonable to me. Yeah. You just brought up coconut water and Gatorade. I do. I can't find it.

I don't fool with it. I want someone to find me. You guys can email me the sugar breakdown of coconut water. What kind of sugar it is? Yeah, like how much percentage of fructose and whatever the sugar is. You know what I'm talking about. Well, I mean, it seems enough to me that it's uh unprocessed natural relatively low carbohydrate beverage that i think on my heavy days that's what i will consume after i train i

have to say i think it tastes terrible i can't make myself like it it depends what you get maybe it's an acquired taste i like it with my vita cocoa whatever is my way protein and uh coconut water i really like that mixed together. It's actually a pretty smooth flavor. And I find the Gatorade post-workout, high glycogen workouts, you know. Anyways, more sound effects instead of words. Can I get a soundboard for the next one? Like fart noises and clapping noises or whatever.

So I find that the Gatorade, if I take in the amount of carbohydrates that I'm supposed to take in post-workout, that kind of upsets my stomach. But the coconut water doesn't upset my stomach so much. And so I'm kind of wondering the sugar breakdown with that to see what's more effective, coconut water or Gatorade. But from what I understand, Doug's done a little bit of reading on this and he knows like what what sugars and what ratios are supposed to be taken in for glycogen resynthesis right yeah i used to look at some of that stuff back when i was in grad school for the most part you're literally excuse me too far from the mic here uh for the most part you're really looking to skip pure glucose um I haven't looked too much into

the breakdown of coconut water or really the breakdown in Gatorade but for the most part you're looking for glucose I've looked all over the Googles and I can't find the breakdown on coconut water and I was actually kind of surprised I'll look it up and bring it up in a future podcast. But things like Waxy Maze starts.

Lisa is just sweating with anticipation to hear about the sugar breakdown. I don't know. So shoot me. I kind of agree with her. It's like you don't have to think so much about everything, right? That's what I love about Doug, though. He knows all the things I really don't know or care about. We'll let him do the thinking for us when it comes to those things.

My attitude is like, well, fuck, it's coconut. It's all sealed up in a nice little natural package. You drink it. It's a natural package. You drink just eight ounces of it. You get a little carb. You get a little potassium. That all sounds great.

Fuck it. I move on with my life. Surely better than Gatorade. My thinking. Well, I mean, we don't know. We're going to see. All I know is that I tolerate coconut water much better. And I actually do feel.

There's your proof. I do. I do feel better. There's your proof right there. I do feel like my recovery is similar to Gatorade. You say I feel like dot, dot, dot a lot, though. I do. You make these observations do i'll tell you what i'm a person that goes off how i feel probably way too much not hey man hit my microphone bruce i say maybe it matters if you're training 10 sessions a week if you're a regular person and you're doing what's a regular

person doug you're a power lifter if you're fat like the power now if you're a power lifter you don't do any metabolic training you train four days a week it doesn't matter it doesn't matter at all if you're taking gatorade or coconut water what he's talking about metabolic training he's talking about training that actually you're using glycogen for fuel so if your lungs are on fire and your muscles are burning You're using glycogen for fuel Which is just sugar in your muscles Compared to Richard I am fucking Lance Armstrong

I actually do a little bit of conditioning And dare I say Dare I say That if you bring 80% of the CrossFitters Into the turf area For a heavy prowler session I'm going to hang with 80% of them I went toe-to-toe with McGoldrickrick on a couple of prowler slash heavy medleys uh not all the

powders are created equal so we some of us value conditioning and work capacity where you have that where you have that opinion five years ago don't lump us together no actually i wasn't you know a funny story, who we referenced earlier in this podcast, told me a story of lifters he used to train with who, like, before a competition, wouldn't take stairs, certainly, wouldn't walk across the street to restaurants because they didn't want to burn any calories, basically, that weren't going to be spent on the platform. Right. platform right the attitude is i had the attitude like don't walk across street don't go for a relaxing walk out in the park don't climb stairs when the elevator is an option never do anything that's gonna detract from the heavy squat workout that afternoon yeah i mean it sounds all good when you're when you're ignorant enough to pursue some goal blindly but the order you get especially when you realize you can be actually

really, really good shape and still be really, really strong. Probably stronger than you would have been if you just sat on your ass just lifting weights. I think there's something to be said for training for work capacity. You can train more

if your work capacity is high. If all you do is heavy singles or triples and you cut all the conditioning, you're not going to be able to train as hard. at the very least you gotta be in shape to train right doing sets of 10 and stuff if your palate there was a power of his hate boy power of his hate it when i was power lifting and then when i was doing crossfit or interval training my body my figure was better when i was doing uh power lifting like um my muscle mass was greater my I was doing powerlifting. My muscle mass was greater.

My fat amount was less. Even though I wasn't doing the same amount of cardio, my body structure was much better. Take that, Bledsoe. Everything you just said is bullshit. I like what she's saying.

My best body composition was during when i was just lifting and i was scared just to cut out my cardio because i was like oh i'm gonna get fat and any big but i didn't i'm still hot training i got totally hot it mostly matters it mostly hey so that's all that matters right you're eating good when you're doing that powerlifting yeah i was eating well doug doug is the expert here doug is it more important how you train is more important how you eat question i'm still hung up on lisa talking about being totally hot is it is it which came first the diet or the barbell i have to say i don't eat

really awesome just because i i'm. I'm an emotional eater. Otherwise known as female. Exactly. If I want something yummy, I will eat it. But, I mean, I eat good for the most part. So what's yummy? I don't know. Like, if I want a cheeseburger, I'm going to eat one because I want one. And I don't want to get a freaking eating disorder by depriving myself all the time.

I have that attitude. I can see girls making that argument. Why are you eating that cheeseburger? I don't want to have an eating disorder. But mentally, for women, I think, more so than men, we deprive so much, and then we have a bad day, and we're like, dang, you know, and then we just eat everything in sight.

And the wheels fall off. Yes, so it's good. And then the depression sets in. Men are very different. They can compartmentalize their feelings, and they just eat what they need to eat. I mean, you can put something

in a Ziploc bag and eat it all week long. If it's there, you'll eat it. But for us, we're like, oh, I've had such a bad day.

I just really want a cheeseburger. I find that to be true. I can have like a bottle of wine on my kitchen counter and I won't touch it all week, but it'll be gone by the end of the week.

If Ashley's there. I will drink it. I was very confused for a second. I won't touch it all week but it'll be gone. I gotta head out. Peace out everybody. Thanks for having me. It was great. Bye Lisa.

She's gonna go find some chocolate. Chocolate McDonald's. That's where she's going. Let's put James on the mic. Do we want to finish with a topic? Maybe perhaps what's more important, diet or training? Can you out – like Jim Wendler of 531 fame just – I didn't read all the posts, but he made a post saying something to the effect of you can out-train your diet.

He said you can out-train your diet. He said you can out-train your diet. Yeah, who really cares what you eat? He openly will mock a little bit the whole idea of a paleo diet or really being too much of a diet Nazi. If you're training hard, if you're pushing a prowler super hard, and you're eating somewhat reasonably, who cares what you eat? He's referring to performance or health his focus is going to be strength or what general not being a fat you know jim's got to be hardcore so it's not being a fat ass jim jim windler is a uh he's a strength coach and power lifter out of elite fitness under dictate formerly of elite focus now he he has his own thing yeah yeah his attitude is that you that if I want to be

strong, not for power but just strong, I can do the big three lifts no problem. I do a couple of cleans. I have my body composition under control and I'm fit. I can push a power heavy 10 times and I'll be tired. I totally agree. It depends. Do you want to be strong or do you want to be

your best? If you're trying to be healthy also, I think you have to eat well. If you want to be your best? If you're trying to be healthy also, I think you have to eat well. If you want to just be strong, then you can eat shitty food and get a ton of calories and be strong. Quick antidote, real quick. Three years ago, I decided to try the paleo thing.

I had been eating zone-ish. I pretty much ate a pretty even amount of carbs, fats, and protein since I was 15. I'm 30 now. And three years ago, three years, and I always try to get a lot of protein. I am old. But three years ago, I switched to, I tried this paleo thing out. So I cut out all the carbs for. You were the very first one to try it, weren't you?

I actually was the first. Besides Gronk. Gronk Cordain. Is that beard a paleo beard rocky absolutely um so i i went a month without um a lot of grains and stuff like that and i didn't i didn't eat dairy anyway i actually lost weight and got stronger in one month i know my back squat went up I think about 20 pounds it wasn't it wasn't one of these things were like I got a five pound jump my squat whatever I lost weight I looked more muscular and I and I lifted more weight and not looking back on it two things was one I was probably getting fewer carbohydrates and And then two, I think that I probably reduced my inflammation just by reducing the amount of grains I was eating and carbohydrates.

And I probably was able to recover and train harder, higher intensities and stuff like that. Were you a big oatmeal guy in the morning or something? Yeah, I was actually. I was too for quite a while. Yeah, I would eat oatmeal and eggs every morning. Actually, Doug and I made a video where we were like hey we're shopping for our food actually i need to take that video down i think it's still up somewhere like this is what my grocery cart looks like when i come back from sam's like you're not gonna catch me buying food from sam's anymore

oh are there any otter pops in the cart you could buy something you can buy i love otter pops you can buy something you don't know what an otter pop is ice cream sandwiches i was all about otter pops when i was like six you can buy plenty of good food at sam's um some decent produce honestly the only food i get from sam's now would be the uh mixed berries blueberry you know all the berries frozen berries organic frozen berries that's the only thing i really get from them because if i buy it from anywhere else it's gonna be you get good deals on. I honestly don't think that Whole Foods is selling me any higher quality blueberries than what Costco is. They're probably getting them from Costco.

You get good deals on fish oil, good deals on crates of coconut water. They sell coconut water, they're right. Cocoa almonds, all that kind of shit. On the fish oil and Costco, I've always been a big fan of telling people to get the fish oil and Costco. So I've always been a big fan of telling people to get the fish oil at Costco. Even Rob Wolf has talked about getting fish oil. Kirkland brand is pretty dope. That's what he says is Kirkland. But actually in the last week, it's been really strange.

I've actually been hit with about from three different companies telling me, hey, our stuff is better than the average fish oil and then also i've had a one of our members chris um a different chris he was asking me about if i heard about this other brand i'm not going to mention any brands now because i think we're actually looking at promoting one of the brands or selling one of the brands in our facility so i don't want to like jump the gun on that but uh wait for the plug the plug's coming next episode you'll get the plug so um i i don't want to jump the gun on that but uh is it red krill oil i know that i know that i emailed doug since knowing that he's the official omega-3 expert that he is and ask him if there's any

anything about this stuff that makes it more special than the Kirkland brand. And just note that Doug and I have been taking and prescribing Kirkland brand fish oil for like four years. I'm not really sure what the big difference is to some of these other companies that have contacted us lately. It seems that basically from what I can tell, it's us just making a leap of faith that they're telling us the truth. And there's really no other way to verify that they're any more pure or they're any more less oxidized when we get a hold of the product or that they have any lesser amount of any heavy metals or mercury or anything like that. I really don't know how we're going to

check those things. I know that one company specifically, they said that if you take our oil and you set it out for a month and then you check it for oxidation, it'll have less than the other leading brands or whatever. You know what that confused me is the Kirklone brand does come in that clear plastic case. Does that affect? You know what? I always think about that every time I buy it.

For the longest time, they were selling it in like white plastic bottles and then for some reason they switched to the clear and immediately i go this is not this isn't right i mean the nature of value the nature away or whatever is is the dark and you're taught in chemistry class and nutrition class that this shit will oxidize fat will oxidize that's why vitamin d tablets and all that shit one of those things where like sunlight hits it and it can it can oxidize yeah they're kind of expanding that point for the people that don't know much about oxidation in general we talked earlier about how these type of fats have a lot of double bonds that's what makes them unsaturated official out of all fats has more degrees of unsaturation than almost any other type of polyunsaturated fat. So

EPA is five times unsaturated and DHA is six times unsaturated. So compared to an omega-6, which might be like two times unsaturated or omega-9s, which in a lot of cases are only one time unsaturated, they're monounsaturated fats one time. And then saturated fats have no degrees of unsaturation. So fish oil specifically is much more likely to be oxidized or too oxidized, excuse me, than some other fats. So heat, light, and air, oxygen, tend to oxidize things. And I'm just going to go ahead and ask the question. A clear bottle. Oxidation is bad.

Thank you, James. That is the biggest assumption of knowledge in the room. I assume people knew that. Yeah, you're actually right. Oxidation is not good. It changes the oils and you lose those healthy properties. Two weeks ago, I was on a short road trip with somebody. And they were like, we were talking about, we're just talking about inflammation.

And I was talking about oxidation. And I went on for like five minutes using the word oxidation. And then he looks at me and goes so what's oxidation and so like I'm like oh man like even if I tell him what it is now he's gonna miss all that stuff I was just talking about that was like the example I used the other day I was telling someone who needs to desperately gain weight in a uh as quick of or short of amount of time as possible because he has to go off and play college ball. He was wanting to put on like 30 pounds in the offseason. And he's well on his way, but he wanted to – You need steroids, kid.

He's put on a good amount of weight. And I was telling him that maybe you should have a little bit more in your post-workout drinks or your peri-workout drinks. So I said, why don't you take this Gatorade and this protein and on and on and on. And he goes, well, I need more carbohydrates. He goes, I thought I needed more calories. And I said, carbohydrates are calories. And he goes, oh, I'm sorry.

I just don't know very much about nutrition. And so the whole time, the whole time he thought he needed calories and he didn't think carbohydrates had calories. He didn't even know right you know he's a teenager he didn't know and i was i was assuming that he at least had that handled and he and he didn't like when you see snack well cookies low carb low calorie low sugar oh i'm a football player i can't eat that low everything so doug you were talking about oxidation and oil and fish oil being highly oxidationable sure and well that's one of the reasons that fish oil you misdisponunciated a word you misunderstood it

yeah so chris was saying that they come in the clear bottles. And obviously, if it's clear as opposed to being a white or some type of white. I take it the brown is more expensive for the bottle. It makes the price of the fish go up. Brown? I guess brown is more expensive than clear. That's why it's clear. Probably not.

It's marketable. What? That could be true. People want to see the pills in the bottle. They want to see what they're getting i bet you that marketable marketable that was good marketable marketable i don't know i don't know about this because they're the cheapest ones are they i thought they were the the you know you're right the most expensive ones there are the the nature whatever that are in the brown bottle

and it's more expensive to go brown bottle. And it's more expensive than you go, oh, brown bottle. I guess brown bottle's fancy. I wouldn't associate brown with fancy. I don't associate cheap clear plastic with fancy. All right, so when I go to buy my fish oil...

They just sell that shit in orange plastic prescription bottles. There's your fucking meal ticket. There's your get-rich-scheme. That's where people keep their good weed.

Just like vitamin... Just like... good weed. Just like vitamin water. Vitamin water took off because they made vitamin water took off. You don't want to oxidize it until you burn it. Vitamin water took off because it's sugar water with vitamins in it, but they made the label look like a prescription label.

So you think oh sports supplement fancy thing subconsciously when you look at the vitamin thing i saw a whole article about how they thought food had designed how to make it look like uh a medicine not just a dream so actually i'm having i'm having a little bit of an idea here oh oh shit so i got an idea you're gonna give away your great idea so doug i know that you and i have a live podcast you and i have pretty consistent diets and we can we can keep it in line why don't we switch from kirkland's brand um fish oil to one of these these brands that claim they have uh higher quality fish oil we keep everything the same. We'll do like two weeks of each

and then we'll do blood draws. How much does it cost to get blood drawn to measure inflammation? What are we measuring when we measure inflammation of blood? C-reactive protein? Sample size of the cereal. This will be very definitive. Go on. I don't like relying just on some research.

I like looking. We can't rely on how you feel because you will. Well, I like the idea of using my body just for case study after case study. I do like the idea of using data, but using data gets expensive. Yeah. So going how I feel is all I got right now because I can't afford. Feelings are cheap. Especially my kid has a lot of very cheap feelings you've never seen me in vegas it's really really cheap i'm all about using my body for

research and for other things cheap feelings yeah i guess it'd be a start it's better than nothing it's better than just saying how you feel like oh, things seem to be less inflamed. I have less joint pain. Yeah. Get a marker. It's the only thing you need. It's even harder to tell unless – There are good studies that show that fish oil reduces joint pain. Yeah.

No, I mean I've had people say that when they come off of fish oil, their joints start aching. Actually, whenever they do studies on rheumatoid arthritis and people that take anti-inflammatory meds and fish oil versus people that just take the meds. People that take the meds and the fish oil always do better. Always. They're off of their meds sooner. Have we talked about dosages at all of fish oil? How much fish oil we should be taking?

This is a whole other thing. I'll tell you what. I think we should save that for a whole other podcast. That could be because – let me just ask the question. Is it possible to overdose on fish oil? Overdose on fish oil? Like has anyone ever physically OD'd on fish oil?

Like if I take the whole bottle besides having fishy breath is there anything bad going to happen to me? Besides you you will probably have vicious diarrhea right? The only negative thing

I've ever really heard about You probably shit yourself really bad. Like when the Lestra came out with potato chips people were shitting themselves. The only negative thing I've ever really heard about. You probably shit yourself really bad. Like when Alestra came out with potato chips, people were shitting themselves. Oh, that's right. Alestra, for those of you that don't know what it is, it basically blocks the absorption of fat in your digestive tract.

And so all the fat that you eat goes right through you, and then it comes out nice and squeaky. Yeah, so there's probably no way you could absorb absorb Have you ever seen oil sheen in your toilet? No. What are you eating, buddy? Eat those chips, man. Oil sheen. Or you can do what I've done and eat so much sushi

in one night that you have an oil sheen in your toilet. That's what happened to me one time. I take three of those Kirklands in the morning and two at lunch and two at night. I don't know if that's – it seems to be about twice as potent as what I was taking. Like the same amount of EPA, DHA was in one of these pills as was in two of the more expensive, I think. Right. When I looked, it's better quality.

So I went from taking like six pills three times a day to taking basically like three or two. three so so what we're gonna do I don't know if that's what we're gonna do is we're gonna do a little bit of research and when I say we I mean Doug he's gonna look into the different fish oil companies we're gonna see if there's a way we can see if what their claims are true or not and then we're gonna see we'll tell you which is the best brand to buy and I want to do my own and then he'll tell you he'll tell you which is the best brand to buy. I'm going to do my own research. And then he'll tell you. Take a whole bottle and report to us.

I'm going to go home and I'm going to take the whole bottle and then I'll report back. Use your camera and record what happens. I'll take a photo of the results. I think when we look at quality, I think that would be a good time to talk about quantity as well. Dosages. The only adverse effect that I know of is that I know some females I've seen who take a lot bruise easy. I've never seen that myself.

When I started taking it, I wouldn't believe. My girlfriend, she bruised so much easier after she started taking official. That was a joke, Doug. He's not laughing. He's looking around confused. I have no idea what you just said. I was not listening to you at all he's thinking about something else he was thinking about actual things and my girlfriend that's a different person than my wife okay just so you know i don't hit my wife yeah

i i have i have heard the bruising thing before i'm not I'm not sure what that's all about. Again, it could just be, hey, I started taking a lot of fish oil, and I'm also training harder than I've ever trained. I see some more bruises. Could it be the fish oil? I've also heard a joint swelling. Correlation and constellation observation. I've heard a joint swelling, but I think I've heard that's actually really rare.

But we know a guy that's happened to. The only major thing I've ever heard with regard to fish oil is that it can change the amount of natural killer cell activity you have, which is a component of your immune system. And so if you have to get an organ transplant, you can reject the tissue. Oh, that's interesting. That's like a really extreme case, though. Other than that, most people should be supplementing with fish oil. Of course.

It's a little bit of a blood thinner. So if you're going to have surgery, they tell you not to take it. If you're having an organ transplant, you want to lay low on fish oil. It's probably one of the things you have to worry about if you're getting an organ transplant. Yeah, it's the least of your concerns. How many do you take? Well, I don't know. You do want to accept that organ, so maybe it's not the least of your concerns.

Of the Kirkland? Yeah. Kirkland double dose. 12 to 15? How many in the double dose? Yeah. Really? Is that what you advise?? How many in the double dose? Yeah. Really? Is that what you advise?

You recommend that much? I recommend about that. What if you were a 300-pound pal? How many would you take? 30% more than what I'm taking. Jesus. That is a lot. So my nine pills a day or my seven pills a day does not seem like a lot now.

It's a one gram for every 10 pounds of body weight. It's supposed to be one gram of omega-3s, which is different than the total amount of fat in the pill or oil. I think what I'm taking gives me like three a day, three grams or three to five, maybe five. Well, I'll tell you this. It's supposed to be one gram of omega-3s for every 20 pounds of body weight. That's like the Rob Wolf fish oil calculator. That's a lot. That's what I suggest.

It's a lot, right? It is quite a bit, but if you're not eating any grains and you're eating grass-fed beef, wild-caught fish, if you're eating really healthy and clean, you don't need as much fish oil. That's a good recommendation for somebody who's on the typical Western diet. I'm in between. I'm in between i'm in between western and straight as an arrow i don't eat any grains but i'm not always getting my thing is i'm probably there's no way i'm getting that one-to-one ratio doug was talking about earlier so i'm not afraid of taking in too many omega-3s so i just i just go you know i'm going home i'm

drinking i'm eating 17 of them part of the bed I'll wake up I tell you what I tell you what I do still suffer with I'll have bad joint pain but I do struggle with getting under a bar some days my right arm gives me trouble my right elbow gives me trouble I have no lower body or smile pain more mobility it's it's it's tendonitis and stuff it's not necessarily mobility my I have an injured elbow that is constricted with bone man you need to buy a mobility kit maybe so where could I where could I get such a kid that's it I don't even know is there a website the mobility

kits calm if you go. Get after it. If you go there now, it might just be a GoDaddy link. So maybe. Go there now and enter the code name. So I used to take a lot. Enter the code name Bledsoe. You can get 10% off your MobilityKids. There you go.

Well, I used to take a lot of the cheaper ones. I'd take less of the more expensive ones. Maybe now it's time to up the expensive ones and see what effect there is. I find as I grow older that quality matters quite a bit, and I spend more on anything that I value. And recently I've been looking at better proteins, better fish oils, better supplements in general. So I know that I've personally been on the search for this,

and I will pass on information as I find it. Anyways, we are going to sign off. So I'm Mike Bledsoe here with James Chaney, who he said something here and there. Chris Moore. Goodbye, audience. And Doug Larson. Love you.