Barbell Shrugged - Real Chalk  — Cooking Oil, Eating Out, and More from Ryan's Couch  — 36

Episode Date: August 14, 2018

This is a special episode, where Ryan and Yaya take us down the nutrition rabbit hole again. Check out the previous time they've done it: Real Chalk  — Nutrition 101: More Than Just The Basics  — 23.   One thing Ryan and Yaya can agree on is food and their love for nutrition. In this episode, they talk about how to get the best quality food when eating out, what to look for in restaurants to know the most about their food, how cooking oils can affect your health, and they do a short Q&A at the end of the show. Enjoy! - Ryan and Yaya ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/rc_cooking ------------------------------------------------------------------------------ Please Support our Sponsor Use code  REALCHALK for 20% off at organifishop.com   ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/ barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

all righty kids let's do this again yeah here you guys are listening to the real chalk podcast you guys are tuned in to the shrug collective got a brand new episode coming at you guys and that's the special one in the sense of no guests it's just fish and i sitting down on his couch and just shooting the shit as we so often do. One of our most popular episodes to date from the old channel and now on this channel as well is our nutrition episode. So we're diving a little bit more into the nooks and crannies of nutritioning in this episode. With specifically coconut oils and how to eat out a little bit more efficiently. We get a little bit sidetracked as we so often do. But that's all part of the

process. So we talk about what oils to use when you're cooking, how to make sure that you gain the highest quality food when eating out, what to look for at the places that you love to go to, to see if you're really getting the highest quality food, and then how to order in order. See what I did there? How to order in order to get the healthiest options at the place where you're at. So little life hacks, little tips and tricks to eat out and be healthier all in this episode. Also, guys, if you guys are following Fish and I on our Instagrams or just the CrossFitChalk Instagram, you've probably seen us wear our super dope new weight vests from Unbroken Design.

We have a camo one and we have the American flag one. These are honestly so comfortable to wear as they're not just one big play, but they have the little bean bags or sandbags that you put in. So that way it's way closer to your body and you just feel more aerodynamic as you're working out which lets you fitness faster they don't just make weight vests though unbroken designs makes everything the brand started out geared towards women but now there's plenty in there for men as well the weighted vest as i said and then they got knee sleeve belt wrist wraps singlets shorts this that everything that your CrossFit or just fitness heart could possibly desire.

Their products were developed by athletes and tested by world-class athletes, including Fish and I. I'm going to put myself in that category. Got CrossFit Games finals competitor, Olympic weightlifters, powerlifting record holders, bodybuilders, bikini competitors, fitness competitors. As you can see, people like this stuff. So there's a pretty good chance that you might also like it. This is top-of-the-line stuff. Go ahead and head over to their website at Unbroken Designs. You guys are going to get 10% off everything on the site, everything that your heart desires.

Just use the code SHRUGGED10 as you're checking out. Once again, that code is SHRUGGED10. They will ship all over the world, and they also actually have physical brick-and-mortar stores in Canada, France, Germany, UK, Italy, and Spain. So not only shipping, but also you guys can actually walk into these stores and check it out. Head over to unbrokendesigns.com, hammer in that code SHRUGged10, and enjoy your new gear. All right, Talk Nation, your favorite podcast duo. Back on the mic, I'm Yaya sitting down with Fish. One of our most successful podcasts to date is still the Nutrition Podcast,

so we figured we weren't going to do like a second episode, but at least play off of that a little bit. So one thing that we know a lot of people struggle with, it's really easy to eat well and eat clean when you're at home and you're prepping meals and you know exactly what's going into your food. But then you go out with your friends, you maybe taco Tuesday, whatever it is, and your whole nutrition just breaks down because you don't know what to order, you don't know what to do, you don't know where to go. So we wanted to give you a little bit of advice of what we've gone through over the years and experience that we've had and just kind of tips and tricks that you can work with when going out to eat. I'll let you take it. Yeah. So guys, the biggest thing that I see or I read is usually people ask me, what does your day look like? Or I have to eat out a lot for work because my job requires me to go out to dinners and

stuff like that. Or I'm on the road a lot or this or that. You know, there's a ton of different things that are unique to everybody in their struggle for becoming healthier and fitter or, you know, what is it? Just sexier looking with their – or looking good naked? Yeah, sorry. Sexy naked. I'm getting so old now that I don't even know like the cool phrases.

Anyway, one of the biggest things I'd like to go over when eating out, and I think it's something that everybody really overlooks, is cooking oils. So something can look really really good um let's say you know my whole family went to mcdonald's but i just got a grilled chicken sandwich all right so you think you're eating healthy right one the bread is completely and utterly fucked there's a lot of butter in it a ton of salt in it there's sugar in the bread there's a ton of butter in it, a ton of salt in it, there's sugar in the bread, there's a ton of different things going on in that bread that make it so, so good, and so, so shiny. And so, so fucking terrible for you. And so, so bad for you.

But also, all of the meat, if you guys have ever, like, if you envision what it looks like to look at a McDonald's grill, you'll envision in your mind this long, flat, steel grill. You don't think of, you know, a barbecue grill, right? You think of this long, flat steel grill. You don't think of, you know, a barbecue grill, right? You think of this long, flat grill. So I can tell you 100% of the time, whenever you see a long, flat grill, you're going to see a bottle next to that that has no label on it. It's just a big bottle. It looks like a mustard or ketchup kind of squirt bottle. And the liquid's very, very loose inside. It doesn't have a lot of viscosity

in it and basically you see that just getting squirted all over the grill that's that's your vegetable oils and that's your canola oils and canola oils classified as a vegetable oil um and anything vegetable oil oriented um is going to be is going to have a high level of trans fat which is no good in your body your body doesn't really recognize it as anything. It's one of those things that's really, really hard to get rid of when you build that type of fat up in your body. And another thing is, women out there, if you guys are listening, something that I get a lot as a trainer and a gym owner is, you know,

perfect bodies will come up to me and they'll say, you know, how do I avoid getting cellulite? And it's like, you know, I've always looked into it and it's, it's, it's, it's, I get the question enough where I need to know the answer, right? So a lot of the research that I've done actually came down to vegetable oils and canola oils and specifically fried food, which is a mixture of vegetable oils and canola oils and specifically fried food which is a mixture of vegetable oils and canola oil combined um and then it's heated up so not only is it terrible in the beginning but it's now it's even worse but um basically what they found out after dissecting some bodies and such is um the actual fat structure in your body as you consume, uh, like poor and poor grade fats

actually changes. So like, if you think about the molecules in your body as fat cells, um, and, and the elastin, which keeps your skin, you know, either tight or not tight, basically there's more space between those molecules when you're eating super high um vegetable oil diet like it actually it's it's the skin is just the molecules are farther apart and then the skin actually has a sagging effect to it um and this can build up in your body over time and then to actually make a legitimate change could take up to a year to change your body's chemistry so let's say you eat all these bad oils now and you want to stop it it could take about a year from now until then to actually change that molecular structure so anyway back to

the body can you believe that we're not telling you you can change your life in 30 days like everybody else is yeah i mean someone takes some fucking work for once someone's actually bummed on that one but uh anyway i thought it was super interesting that basically people that weren't eating the vegetable oils and they were eating higher uh quality oils um they had just they had a different elastin level the molecules were tighter together and they didn't get the uh the cellulite so i think um those of you who think that you're genetically predisposed to something like cellulite, you might not actually be. And I think that you can really, really combat it with just a better diet in general on the oil side.

So another couple things, I started diving more and more into this, and canola oil is probably the number one thing that I really want to attack as far as like the oils that are going to be in your food when eating out because a lot of people, they go to these expensive restaurants and they ask what they cook in and research is showing that 75% of the restaurants, not just 75% of the restaurants out there, but 75% of the restaurants that tell you that they're using olive oil are actually using an olive oil and a canola oil blend. So they're not lying, but they are saving money. But they're not telling the truth either. Yeah. So, I mean, I get it. It makes sense to save money. It's a blend.

Olive oil is really expensive and canola oil is not. But now, not only are you without you're going out with some girl who might she might be all right you know she's not even like super hot but you're just going out with her she's like a six yeah and then now you're gonna spend a hundred bucks on her you know and then not only are you like you probably have to eat when you get home so you're actually giving yourself these like really bad fat cells potentially getting cellulite for you and the the date which you know may or may not be a bad thing um which would drop her to a four so now we're just like this is just a really bad situation

so there is things that you can do so when you do go out to eat um and this is crazy and i do it all the time, I literally look into the kitchen area and I try to make sure that they have an actual grill. Grill with some holes in it, like a barbecue-style grill. And I really look for that. And if it's not there, I legitimately won't eat it. Or I'll ask for something to be baked versus grilled on the flat grill or you know i'll try to get something that's just not on that grill or sometimes so what you can really do and it does help a lot and i've done it various times is you just tell them that you're

you have celiac disease and you can't have any gluten and you can't have any vegetable oil um and please cook your food on a separate pan you get a hell of a look for that one but uh it's doable i've heard that too that definitely works i actually looked into to see if how many people actually travel with their own um coconut oil or like avocado oil oh shit and then ask the the waitresses like hey can i can you guys use this oil in my food? And there was actually some studies done on it from some other people, and they said that about 60% of the people who ask for them to use their oil to cook, they say yes. But 40% of them are like, you know, go fuck yourself. Oh, really?

Yeah, you're weird. But I was like, I actually thought it was way higher, like, go fuck yourself versus... Really? Yeah. I just feel like customers' cakes, like, if I tell you way higher like go fuck yourself versus really? yeah I just feel like customers case like if I tell you to cook in this you do it?

yeah but I mean are they really gonna cook in it? are they just gonna take it back there and be like yeah we used it yeah fuck this guy you know what I mean? for sure I feel like something

they're gonna like fucking pee in your in your pan definitely but yeah that's one of the big things like when you're eating out this oil

epidemic um is getting in all of your food and i think a lot of people really don't really know it because especially when someone's telling you yeah we use olive oil um and it's actually 75% of them are wrong another thing too is when you cook with olive oil it actually changes the structure of it as well and you can turn that into a trans fat. So not all fats are created equal when it comes to cooking. So olive oil is probably your worst cooking oil. So definitely don't forget that on this podcast. If you're using olive oil to cook with, you're still doing yourself a disservice.

It's really only good for like salad dressing and to have raw and stuff. Okay, so it's good if I don't heat it raw and stuff okay so it's good if i don't heat it up basically yeah it's fine if you don't heat it up okay uh but once you heat it up it changes it quite a bit and then if you're gonna heat anything on high uh coconut oil is still not good either so once you get over like that five six on the oven um or the stovetop there you're gonna want to have something called avocado oil. That has the highest heating tolerance of all of them. So when you're going to be heating up pretty hot,

that's the way to go. Also, if you're going to be using coconut oil, the best one is cold-pressed and virgin. Because then you're going to go to this food store and you're going to see all these different things on the label. You're going to get all confused. So again, coconut oil, the best one, is going to be cold-pressed do not buy refined um your coconut oil should smell like

you're on the beach in the caribbean and it has a high heat threshold and medium chain uh fatty acids that's usually what virgins smell like anyway well played well played um so yeah there's not very many things on this earth that naturally have medium chain triglycerides in them to help you get a little bit leaner there so there is short long and medium chain triglycerides coconut oil and your really really high dairy products like uh grass-fed butter and uh like the raw creams and all that they actually have naturally occurring mcts as well um but other than that coconut oil is going to be the only thing that i'm aware of that has mcts in it since you just mentioned it what is your take on cooking with butter then i think if you have like a grass-fed butter that's gonna be the next thing i brought up

perfect butter was gonna be the man so ghee or organic pasture-raised butter is gonna be what you're looking for both butter and ghee both come from alpha lytic acid and congelic acid family uh which promote weight loss and they also contain healthy like shorty fat chain acids and medium chain triglycerides to help you get leaner but what's good about the full fat and the pasture-raised um is all those things that I just said, the different acids and the glycerides. But more people usually are more tolerant to this stuff. It has a good heating tolerance.

It's a little bit easier to find, in my opinion, and it's cheaper than buying coconut oil. I believe that. And it tastes really, really good. Thank you. Butter's legit. Everything's in butter is awesome. If you guys have a Mastro's, they usually cook in ghee. It's a really expensive steakhouse.

We definitely have them here in California. I don't know. Are they worldwide? No idea. I'm not sure. Another thing that you guys can cook with is red palm oil. Not palm oil. And then there's different variations of palm that you'll see on labels but

red palm oil is made from palm fruit instead of palm kernel and it's unrefined state it's high in vitamin e vitamin e and beta carotene so beta carotene is actually going to make your skin tan that's pretty cool people eat a lot of carrots actually become carrots you guys ever notice that that's a serious thing i know i've seen people they actually become orange i know it's fucking hilarious but uh you can get your tan on with some red palm oil that's crazy also it's stable under high heat and it's great for cooking so red palm oil and the grass fed butters or the ghee and coconut oil are going to be my top for all that and then if you're going to be cooking on high heat then i would just go avocado oil just to know what you're doing. Another thing to add on these oils here, I know I'm going to just kind of run off on oils for a while, but the reason it's so important is

I don't think a lot of people understand that 50% of your brain is made up of oil. So let's think of it this way. You're like, all right, he's talking about these oils. I only do it like so often and this and that. And right. But here's the thing. If half your brain is made up of fat and you put shitty fat into your body, you have the cellulite thing, right? That's maybe that didn't turn you off because you're a guy and that's just not going to happen for you. But let's say that you're going to build a house. Your brain is your house. Your head is your house. And you really, really want brick, right?

And you start building all this brick, and the fucking thing is strong, right? But there is no bricks available. They're all sold out. And you're like, instead of waiting, you're like, you know what? Fuck it. I'm just going to use these styrofoam bricks, and I'm just going to put that up. You're basically creating the other 50% of your brain. You're building it with some fucking garbage.

So think of it that way. Think about how important that is. Think about how many brain issues and brain diseases that can come. I mean there is multiple, multiple articles out there with brain disorders that are all associated with vegetable oils. I think that's the best way to think about it is if you want a brick house or you want a styrofoam house. And sometimes when I say the bricks are out, sometimes you just got to wait a little bit. So let's say you're out somewhere that's not a really healthy option. You're just going to have to wait until the next thing.

I know it doesn't sound like it's a good idea to wait and starve, but sometimes it really, really is, depending on your goals especially. So like, a lot of the places that you eat at, they're gonna, it's not only gonna be those oils, but it's gonna be so much of that oil that you're getting excess calories, you know, you keep telling your trainer or your friend or someone that you're, I eat so good all the time and I never get any results. It could be like the smallest little thing. Like let's say you're having too much, one serving of oils, 200 calories. If you're doing that multiple times a day and you're going to a place that has a lot of oil, I mean, you're looking at, you know, if you have five meals a day, there's 2000 calories, 1000 calories. Yeah. 1000 calories. That's crazy. have five meals a day, there's 2,000 calories? 1,000 calories? Yeah, 1,000 calories.

That's crazy. If you're a girl, you should only have 2,000 a day. Or maybe you're on 1,500 a day because you're trying to lose weight. And just like this one little thing that's like a tablespoon of oil in every meal, the wrong one. I mean, that's just a massive, massive difference in caloric intake. The other thing, too, that's making all of these oils so bad is that when canola oil first came out it was uh it was created by the canadian government and canola oil first came out in the 70s and it was a natural oil and everybody was was cool with it funny enough it's actually from the rapeseed plant but nobody wanted to

you know have rapeseed oil so they bottles. So they changed it to good oil. Good call. Pretty hilarious. But since the 70s, like around 1995, all of it started getting genetically modified to the point where it was no longer really natural at all. About 87% to be exact. I wrote some notes down here. And then by 2009, it was 90% was genetically modified. And now we're looking at almost 100% genetically modified.

So you're actually not only not eating canola oil, it's actually rapeseed oil. And then you're not only not eating that, but it's something genetically modified. So beyond that, if I can't scare you enough with that, let's talk about how it's genetically modified and how they get it to be the way it looks when you see it. So in the store, it looks like olive oil, right? It looks very clear. It looks good. It looks delicious, right, potentially.

But what they do is they actually put it through a heat-treating process, and then they also put it through a heat treating process. And then they also put it through a cleansing process. And then after it goes through the cleansing process, it goes through a solvent. So a solvent is going to be something that like really strips it down like a paint thinner. Like it's nasty. So now you have all this oil that's going through this like washer machine

with solvents in it. And sometimes they have hexane in there, which is just wretched for lack of a better word. But yeah, all these things are going on during that solvent process. And then after the solvent process, it gets heated and treated again. And then it goes through a bleaching process because the color doesn't look appropriate for people to eat. Holy shit. So that's all in canola oil, and that's before they even fry it, right? So like let's say you're using canola oil just to cook with or some restaurants using it to cook with.

That's what you're dealing with, something that's been heated, put through a solvent process, heat it again, treat it again. Then it's bleached to make sure that it looks good so you can actually fucking eat it and get it down your throat. And then on top of that, now they're going to heat the fuck out of it and then turn it even worse. And then now you're creating all these different issues for yourself. And not only that, you're throwing off that balance of your omega-3 to omega-6 ratio. So everything with vegetable oils is going to be high omega-6 ratio. The average American diet has a ratio of 40 to 1. So for all of us athletes, what we're looking for is a 4 to 1 ratio, omega-3 to omega-6. That's what we're looking for.

Okay. And the average American diet is 40 to 1. Jesus. So most of us, the people that are listening to this podcast and the people that are doing this podcast,

we're like 40 times better than the average human. It's pretty cool. Take that, average human. Yeah, put that on your Tinder account. I have a 4 to 1 fucking ratio of omegas.

What do you have? I'm 40% more awesome than the average human. Yeah. Your child is going to be a four to one ratio better than all these other people. 30 to 60% of the American diet is vegetable oil. What? 30 to 60% of the diet is literally vegetable oil. Holy shit.

Isn't that amazing? It's in a lot of things. Right. It's crazy. Just in general, factories are actually creating 1,000 times more soy and canola oils ever, right now than ever before, like just in the last 10 years. 1,000 times. Which is so gnarly to think about because if you think if you

look at like the bigger masses and you look at the news you look at magazines and stuff you have a feeling like america or like the world is kind of trending towards like a healthier lifestyle you know what i mean you look at mcdonald's they all of a sudden have sounds on the menu you uh have all like these gyms popping up you have people working out like i feel like health and wellness and like working out and fitness is such a bigger deal now than it was like 10 years ago but then then you hear that and it's like well i guess not or it's just a lot of people still making a mistake because they don't know what they're doing i mean you remember when you were in college like i remember i used to eat i mean fuck this is not actually not college Well I went to helicopter school

I don't know if you guys Know this about me But I I went to pilot school Before I went to college And when I was in pilot school I was still always In the fitness and stuff

But I would go to like Panda Express And get You know General Tau's chicken Oh man Which was like fried And had like glue on it

GMO It was like everything Everything about it And I'm like Well I'm eating chicken Yep And I get the rice You know the fried and had like glue on it like everything about it i'm like well i'm eating chicken yep and i get the rice you know the fried rice and like that is the epitome of what vegetable oil is and like what just fried food just so bad but like i actually thought i was being healthy chicken and rice yeah yeah and then like you would drink you know tons of tons and tons of milk or I would get wheat bread or wheat pasta. Because it was wheat to me, I was like, fuck yeah.

Yeah, it's healthy. I would see like the whole grain logo on my box and I'd be like, yeah. Like there's so many things that I did. I'm like, I look back, I'm like, oh my God. No, that sounds absolutely like me. That's the exact same thing. Yeah. I remember literally when Subway had the $5 footlong deal.

Yep. I remember me and my buddies would eat two footlongs every night. That was our dinner every night. We'd go down to the Subway and we'd get two $5 footlongs. That's so funny you say that. In college, actually, where I lived, I lived right across from school. It's like 400 grams of carbs. I know.

I lived right across from school and next door to our house was a Subway. Yeah. I didn't have a car at the time. Yep. So 90% of the time when I didn't have a car at the time yeah so 90 of the time i didn't have food in the house subway was like the way to go yeah and it felt like i'm doing a good thing like have you ever seen whole wheat bread you know what i mean you guys don't have whole wheat bread what the fuck got whole wheat bread i got chicken i got

some veggies i'm crushing it right now like i remember just being like so upset when they didn't have wheat bread. I'm like, oh my god, what am I going to do? If I eat white bread, is it going to be okay? Am I going to wake up and fucking die? Wake up and have like 10% more body fat? Just wake up fat. Yeah, just wake up fat.

But, you know, another thing I wanted to touch on was, have you guys, have you ever touched the, like now that you think about it, it's been a long time since you had Subway, but do you remember what the chicken patty looked like? Oh yeah, terrible. It didn't even look like a real patty. No. I think I could literally throw that out the window

and it would come back like a fucking boomerang. I mean, and on the way back, it might break some fucking walls. I might kill somebody. It's for sure one of those things you can just leave in your kitchen for like four and a half years and then come back and it still looks exactly the same.

Yeah. It's unbelievable um another thing that um through my research that i found i thought this was super interesting this lady uh i was listening to on another podcast all she did was look into canola oil and they did this study where, and this was in Australia, they had a 20-year-old kid and he ate a serving of french fries from McDonald's. A day? No, just one time. Okay. Just one time. His endothelial function and blood flow, like think about this like in a sexual aspect, like the blood flow through the body, blah, blah, blah, the flow.

It was reduced to that of an 80 year old after one serving after one serving of french fries for 24 hours his blood went down holy shit that whole function went down for an entire 24 hours wow and his arteries and everything, they classified it as like an 80-year-old person. They had that same person smoke a cigarette the next day, and it did the exact same effect for four hours. Wow. There you go. So French fries are worse than smoking cigarette in your endothelial function and in your arteries. I mean, that's pretty gnarly so as far as like what is the word endo what endothelial endothelial function goes so that's that reduced for 24 hours how long do you think it's reduced

if you have to drive to lax and back because i feel like i'm not right after that for like a week oh yeah dude that's like a full carton of cigarettes just full carton walking just to your face so aggressive or the goose here you guys never been to the goose bar just one time through and back out aggressive um so she goes on and on and on and she talks about how bad it is for you and how eating deep fried and this is this is fried stuff this is not just canola regular canola oil but when it's fried um she talks about how it takes down your arteries to that of an 80 year old and how smoking is actually better than that and then if you were to exercise five days a week versus not eating uh these undesirable fats it's actually better for you

to only cut these crazy fats out than it is for you to work out five days a week. And on top of that, your brain and the way that it functions is they're made up. I tell you, since I told you guys that your brain is 50% fat, you guys look that up. That is a legitimate fact. As you start consuming these natural, higher grade fats, you actually become smarter and your body actually is able to retain more information and remember more information if you guys have ever heard of the bulletproof coffee brand they have like different supplement stuff and they call it brain octane and the guy who's come out who created the brand he always talks about how

coconut oil can make you smarter give you a little bit better boost for the day and that's kind of what he markets the bulletproof coffee as it's like a slow trickle of caffeine into your system yeah so the whenever you guys eat fat in general it slows down the absorption of all your other macronutrients so to add to that like if you're going to eat um post-work, that's why they usually say no fat after a workout. You want to have carbohydrates. You want to have protein. And the reason for that basically is after you eat, you want to create insulin spike in your body and you create that through sugar and carbohydrates. And then once that window is open, you want to throw all the

best stuff you can into that window to have the meanest, most recovered, hardest looking muscle. And that's going to be your protein. So the protein recovers the muscle and the carbohydrates build the muscle. But if you throw fat in there, you'll become fatter. So that's basically why fast food sucks so much is because it has all the sugar, all the fat, all the carbs, all the protein. It's got all of it. So it's just all getting in there in one shot. And it's usually when you have sugar you have

the ability to consume a lot more food um those of you who've been like paleo for a while maybe you have like a lot of meals with with meat in it and then you have like one meal with even just like rice in it you feel like you can eat everything like you go to eat sushi and you're like i am gonna spend 300 right now because this rice is just like making me want to eat so much more. So high carbohydrates and high sugar and all that, it's going to make you just eat so much more. You're going to have the fucking big gulp with it. Big gulps, eh? We have a really long big gulp joke going.

But in general though, you're going to have like more soda. You're going to have more carbs. You're going to have more fat. You're going to create an insulin spike that's going gonna provoke you to put all these terrible things in there so there's just the talk on oils basically i know i took the majority of this podcast but i thought it was really worth bringing up because it's it's something that no one really thinks of um the first thing you think of is you want to lower your carbohydrates. You want to lower – Sugars.

Sugars. Like when the bread comes to the table, you're like, get that the fuck out of here. I don't even want it, right? Like is there – can I have some lettuce or some leaves of some sort? Does it care to suck on? Just like anything. There's just so many things that you want to substitute out. But I don't think a lot of people realize like how prevalent it is to have unfavorable oils in all of your food.

I don't know. Did you know any of that really? No, not really. So, I mean, that's a lot of stuff that you really have to geek out on for a while to really get the information on it. But another thing that I like to go over when you guys eat out is usually like what they're putting on for flavoring. Oh, yeah. So that's another thing that we can get into right now. So I have this in my nutrition packet that I sell to people.

And there's like a little section I'm going to kind of go off of right now. And it says how to go out to dinner. So we got the oils out of the way. But the other thing is basically a lot of the sauces and a lot of the different seasonings they put on stuff. So most of the time it's going to be some sort of like a dressing type of thing. It's going to be like a liquidy something that tastes amazing, as always. But that's going to be really high usually like majority of the time in high fructose corn syrup.

Right off the gate. Even when you guys go to breakfast, maple syrup doesn't really exist anymore. I don't know if you guys know this. It's doesn't really exist anymore i don't know if you guys know this like it's not it's not a real thing anymore like oh it's different syrup it's just fucking corn syrup oh what the hell for real it's like different strains of corn syrup so like most people think that they're getting maple syrup and it's really not even maples even when it says maple syrup it's usually not maple syrup it's usually a mixture of maple syrup sometimes sometimes it's not maple syrup at all it's just a different syrup you look at the ingredients on the back and it's a whole bunch

of shit about corn this and corn that and blah blah blah it's insane um so that's like one thing to look at so what i usually tend to tell everybody is to try to ask for some sort of a rub like maybe just do salt and pepper just tell them like you know i don't want to have any of that stuff on there i just want salt and pepper i don't think it's new to tell you guys that like caesar dressing is super high in fat which is which can be fine for some of you athletes out there but for some of you people who are trying to lose weight it's got like 20 to 22 grams of fat per serving on some caesar dressing but not only that it's fucking soy oil like cedar dressing is made of soy oil that is the cheapest oil to make it uh the consistency that it is and the deliciousness that it is or sometimes it's a canola oil soy oil mixture so now you're getting

you're literally getting fucking dumber you're creating cellulite in your body and you get fatter you're putting you know all these just terrible chemicals in your body fucking hexane solvents just bleach i mean it's just absurd um i don't want to make you guys get to the point where like you literally can't get out anymore but it's just something you really really have to be careful of like one of my favorite places to eat here is the ark restaurant because you literally watch. They take a stick of duck fat and they put it on this place here in California. It's called Ark, but I'm sure you guys have it all over the place. I went to Portland recently and San Francisco, and there's a lot of great places.

You just got to find them. But we watched this place. They literally take its duck fat out of a container which says duck fat on it, and I really believe it's true. I've looked at it. And then you put they put on a cast iron pan they take your meat um and they put it into a brick oven and it just like gets going in the oven which is amazing you like really rarely ever see that anymore yeah it's a little bit expensive but i mean it's a good date night it's it takes at whatever you're going to go and get shitty stuff. But they have different aiolis and different things like that, even at restaurants like that.

And you just kind of ask, hold that off, or what kind of rubs do you guys have? And even like a lot of the rubs, it's such a minimal amount of sugar. And it's usually real sugar, which really is not nearly as bad as all this other shit that's out there. Just tell them I don't want my meat rub today. And then you guys are good to go yeah that'd be oh god never mind um anyway um that'll bring me to my next uh my next my next point here i said sugar in the

in the spices so a lot of times when you guys go out too or you're buying protein powders or you're buying protein bars or whatever you're buying there's usually okay you're really looking for zero grams of sugar right so usually you'll have zero grams of sugar on something but you're going to see something called sucralose on the label and the ingredients so now you do have sugar in there and that's just that's just another genetically modified processed sugar anything that's under one gram by fda does not have to be labeled on a label so i can have like 0.9 grams of sucralose which equals like 50 grams of sugar um and it's not on the label so you're i mean some of them they say you're not

getting an insulin response but you're getting some response. Your body is recognizing this as something and it's going somewhere and it's doing something. Well,

the biggest problem with sucralose that I've, because I've done a lot of research on that, you know that, like I switched up all my supplements

and stuff after finding that out because the biggest problem to me was that I didn't know about it, right? So it was exactly the same thing

and I had like my amino acids that I was drinking and I was literally drinking them like before bed, dude, because I thought it was just amino acids. It can't be that bad. It tasted amazing, right? Right. It tasted great. So I would literally just like drink on it, sip on it all day like right before bed and then figure out that there's sucralose in it and it's basically like sugar water that I'm drinking before going to sleep, right? And the biggest problem with –

You probably messed up your sleep too. Yeah, for sure. Definitely. The biggest problem with suc probably messed up your sleep too yeah for sure definitely the biggest problem with sucralose is the fact that if you put raw sugar in your body your body knows what to do with it yeah it's used to it it knows okay here's sugar it's not great for you but it knows how to like take it and break it down and do all this stuff with it sucralose is basically sugar but it's broken down in a chemistry lab so many times that now it doesn't really classify as sugar anymore the problem as soon as you put it into your body, your body doesn't know what to do with it. It's not a natural ingredient like sugar is. So on top of all of the responses that you're already getting from the

sugar, you are also getting all these hormones released that throw off your hormonal balance, that do this, do that, that do so much more damage to your body than if you just ate like a teaspoon of sugar. So that's the biggest issue with the circle is that your body doesn't know what to do with it. And on top of everything, you get that hormonal response that you definitely do not want. Yeah. And I think another thing to add is everyone's like real big on stevia right now. And I know it's plant-based, but it's still a processed sugar to some degree.

I've actually argued with several people about this and they basically say you know i looked up the studies there's no insulin response which is which is great because we're really trying to like if you want to have a good body and you want to make some changes in your life your your your overall goal is to keep your insulin sensitivity as low as possible so So you want to just have low, minimal insulin spikes as possible. That's going to be your goal. The higher they go, usually the fatter the person is. They say with stevia, you know, there's no insulin spike, you don't have to worry about it. This doesn't happen, that doesn't happen. That's right now.

Since I've been alive, 31 years, I've seen all these sugars come and go. And I remember when hyperdose corn syrup was cool. And they were like, oh, it's fine. Like everything is zero calories now and it's this and it's that. And then all of a sudden they're like, holy shit, this is causing cancer. It's doing this. It's doing that. And then everybody is like, oh, sucralose is super cool.

And then now that's causing cancer and it's doing this and it's doing that and it's in everything. And then once it's in everything, that means that every company wants to buy it because they know it makes it taste really good. So now everybody's making money. Once people make money, they can do some stuff on the side that's like super shady and still get in their products for all these people because it is the way it is. I mean there's fucking – everybody should be driving electric cars right now, but we're still having gas cars because people are making money. It's always a good idea to just question everything. Like, there's so many assumptions out in the world, and I feel like every five years, ten years or so,

something comes out and it's like, just shatters something. Like, dude, ten years ago, whatever it was, doctors were smoking cigarettes while they were examining you. You know, it was normal. Like, that was cool. Like, no one thought that was weird at all yeah you know and then they figured out oh wait these things are actually fucking literally killing us yeah you know and there's so many things out there like cirrhosis like steve like whatever where people right now are saying like oh it's totally fine you know it's just always good to like do your research double check

and um make sure that you know what you're putting into your body what you're taking the way it was explained to me basically if you're taking a supplement if that's your amino acids if that's your protein powder whatever it is and it has circles in it that's basically the company saying that they don't give a shit about you because they could put better ingredients into it that are better for you but they would cost them more and they would make less of a profit so at the end of the day it's not about you it's about their money but there are companies out there if you look at their labels that don't use circles don't use anything i use x endurance because of that exact reason so i switched up everything what do they use and they have like no i can grab the box right now they have no circles or nothing some sort of coconut sugar cocoa powder stuff like that it's all natural natural flavor

all of their stuff yeah and there's a lot, I know like a scent protein does that too. So yeah, just do your research. But at the same time, if you're listening to this and you're just getting into fitness and you're just turning your life around, you're like, all right, I want to eat a little bit better. This is like the 1%, right? This isn't like the one thing that's going to, it's not the magic pill that all of a sudden, oh oh if i switch

on my protein powder stint i'm gonna be all right this is the end of the road this is for like the people who are right i'm already doing everything i'm eating four meals a day i know what i'm doing i've been working out for however long i've done my research on nutrition i know the basics of it and if you don't it's pretty good pockets out there uh real chalk podcast episode five that gives you the basics on what you need to know so this is really like the one percent this is for the people who are like all right i got everything together right or you just want to be a little more savvy with your diet you want to be more knowledgeable like i mean just like what i was saying before is like the amount of knowledge i

have now versus 10 years ago five years ago for sure like about food like i look back now i'm like fuck why did i ever eat that you know what sucks the most though about gaining more knowledge and i always say this the more knowledge you gain the harder life becomes because before that like i was drinking my amino acids and i thought they were totally fine you know because i just didn't know you i was ignorant to it and i thought it was awesome then i found out about superlative like oh my fucking god 95 of the supplements in the world just became unavailable to me basically because I don't want to put it in my body anymore. So the more you find out, the more you're like, well, shit. Especially living in America, like dude, there's so much shit.

And going out to eat, like literally everything. Well, because at the end of the day, everything is about profit, right? So you got to make something cheap. You got to sell it expensive so you can make some money. Yeah. So in order to make it cheap, these companies are like cutting corners doing this, doing that, genetically modifying rapeseed plants, right? And raping your mind. And raping your mind.

So they can make a little bit of money, right? So at the end of the day, that's what it comes down to. So just – there's good people out there. Like we said like arc there's there's people out there that understand what they're doing and there's restaurants that actually care about you as consumer and not just care about what how much money they're going to make off of this meal right so just find those people do your research find those types of restaurants they're out there yeah you really have to do quite a bit of research. You can ask friends. You can go.

I mean, Yelp doesn't really do that great of a job. You can do, it's like farm to table. There's like an app, farm to table, usually helps quite a bit. I'm not really sure how you'd find like the best restaurants. I mean, I usually just do, I look at their menus usually. If I do go on Yelp, I'll look at the menu and I'll just take a peek at everything. And then I just try to ask friends around. It's for sure word of mouth.

I feel like that's the easiest part. Yeah. And then just talking to the owners. You know what I mean? If they're running cool business, like, I mean, the owner at Arc is always there. You can talk to him. You can, you know, start chatting with him. And, like, if he's cool about it and open about it, like you said, you've seen a container with the duck fat in it, you know?

Yeah. If you say, yo, can I take a look at your kitchen? And they get weirded out about it or they say no or whatever, then you probably know what you a container with the duck fat in it you know if you say yo can i take a look at your kitchen and they get weird out about it or they say no or whatever then you probably know what you're dealing with yeah another thing guys is i had a meal prep company that i was super amped on i was just gonna bring this up too yeah not the one that i'm doing right now but oh because i don't really know for sure yet yeah the one that i'm on now actually i'll get to that in a second but the one that was before, I love cooking my own food. But I just – it's so much better for me to just stay in the gym and just get everything done and just be able to get more work done.

So it's nice to have a couple meals. And I was stoked in this one meal plan and I found out that I was talking to somebody who worked for them in the kitchen. And I was like, oh, do you guys ever cook with like vegetable oil? And she's like, oh, yeah. That's like when we use everything. And I was like, oh, my god. Like I literally was like freaking out and now and then she's like well it's mostly like we do a lot of sprays too um of different different things but

it's mostly vegetable oil and i was like i literally called the guy and i was like dude i'm out and he was like why and i told him and he's like yeah i gotta keep costs low it's usually you know but it's a lot of times you just use the spray and it's like very very minimal and i'm like oh okay yeah whatever so this new guy that i have his food's fucking awesome um and i've been having good results with it so far but i do like tend to seem to be like really gassy or burpy or something like there's some sort of air and he's be let out in some outlet at some point and it's just like never really like that for me so i'm like there's got to be something going on. So I asked him and he said, you know, we only cook with, you know, coconut oil or avocado oil or whatever.

And I'm just like, I wonder if he either listens to my podcast or he's talked to me before or like he knows that I want to hear that. So I emailed him and I said, you know what, man? Like I appreciate the meals and everything everything but i can't order any more until i go to your kitchen and i actually like watch and see what's going on so i'm probably gonna go on thursday and check it out um if you're serious about your nutrition and that's what you gotta do you know that's that's exactly like the uncomfortable question that you have to ask where you're like well if you want to keep me as a customer can i just come check it out it shouldn't be that big of a hassle to them. You know what I mean?

I'm just coming to your kitchen. I'm going to take a look around and then I'm going to leave. And if you're really serious about this stuff, then that's what you got to do. Yeah, and he said, yeah, you can come down and check it out. That's awesome. Maybe he doesn't know what I'm looking for. Or maybe he just temporarily is going to buy all these boss-ass oils and stuff. I have no idea.

Let's just add to a couple more things. I don't want to keep you guys on here for too much longer. I just wanted to really get into these quick little tips. But another thing you guys can look into is getting fresh meat and getting grass-fed meat, if possible. You guys probably heard me say that little ratio before. You're trying to have that 4 to 1 omega-3, omega-6 ratio. And the typical American diet is 40 to 1. So if you want to have that 4 to 1 omega-3, omega-6 ratio. And the typical American diet is 40 to 1. So if you want to do that, you can either supplement with fish oil.

And when you buy fish oil, by the way, make sure that you're looking at the omega-3 content. Sometimes you'll see a fish oil container and it'll say, you know, you're getting 2,000 milligrams of fish oil. But that might not mean anything. You look on the back and like 1,000 of it is something strange. And then 1,000 of it is this or that. And then like 300 milligrams of omega-3. Like all the time they get the label fraud all the time. So make sure you're getting high amounts of omega-3 in your fish oil pill i think the best

one i've ever seen in the grocery store is the uh ultimate omega that usually has like the highest amount that i've ever seen so you either have to supplement with that or you really have to keep track on having like the best quality oils in your food that you can or i should say fat that you can so that means that the cow that you're looking at eating better have been eating actual grass. So when it's actual grass and it's from the earth, you're getting a lot of omega-3s. When you're getting cows that are on grain,

what happens is cows, if you guys listened to the first podcast, a lot of cows, actually almost all cows nowadays, unless it says 100% grass-fed, they have been grass-fed their whole lives. And in the last six months, they get grain-fed. And what happens when they eat grain is they're not supposed to eat grain. So their body swells up and it creates a lot of cortisol. And then also on top of that, it creates the fat to get really marbly. And that marble is usually like omega-6s.

It's not the omega-3s. It's coming from the grain. All the grass was the omega-3, so you've lost that. So when you're eating cows that are 100% grass-fed or you see a label that says grass-finished, ideally, you're going to have a higher omega-3 content. A lot of salmons and stuff like that, you're going to have a higher omega-3 content. A lot of salmon and stuff like that, you're going to have a higher omega-3 content. So that's what you're looking for to

keep that omega-3 ratio. So if you are eating not favorable meats, it's just like regular this, regular that, you're not spending the extra dollar on it, that's fine. You can just supplement it out and keep that ratio. I don't know how many of you guys supplement that out but um farm to table apps and stuff like that you can find the places that are having you know the higher quality meats the other thing out there that i've talked about in the last episode and i'll just retouch on it real quick is the egg situation um another thing that i've been looking into recently is that 80 of the population is usually um intolerant to eggs 80 of the people out there shouldn't be eating eggs that's fucking outrageous um i i

recently stopped eating eggs because my girlfriend said that she was intolerant i said she feels better um i'm with her all the time so i just said what the hell i'll try and see what's going on it's really hard to eat breakfast i mean i know it's weird you gotta eat like meat or something like that um i i can't say for sure that i'm intolerant i don't really know yet but i figured i'd just do it for the hell of it but it might be something that a lot of you guys want to try out um and on top of that a lot of the eggs these days are getting you know super high grain fed as well when chickens are supposed to be eating worms i mean even the pasture raised eggs out there sometimes there'll be some sort of little small paragraph on there that says yeah they're pasture

grazed and they have an area of about 50 by 50 feet or 10 by 10 feet or something like that and and they're out in open suns and this and that um it's very rare to get like a truly pasture raised egg a lot of times too they charge extra for the vegetarian egg which is hilarious to me like that's like really expensive and it's just grain the vegetarian egg jesus see the vegetarian egg you're like oh man this has got to be a good one and it's actually it's just as bad as the really cheap one that's a dollar and they're five dollars um another one that you'll see is organic organic literally means like nothing nowadays guys it's really sad um i saw for myself it's just a friend was trying to prove a point to me he drove me to

this strawberry farm in la in los Angeles, or an organic strawberry farm. It's right next to the highway. Yep. So, yeah, maybe you don't use pesticides. You don't use that. You don't use this. You don't use that. But all these cars drive by, and you're getting carbon monoxide just sprayed all over your organic strawberries.

Awesome. So there's that. And then a lot of times is you have these regular farms that are using pesticides and using this and using that and they're right next to organic farms. Or maybe it's the same farm owner and he's got half organic and half regular. As that plane goes over and sprays it with all of the pesticides

or as whatever comes out and sprays it, you don't think the wind's going to blow a little bit of that into your food? You don't think it's going to matter just a little bit? Another thing on top of that is because the food industry is like so tainted and they make you believe whatever they want you to believe um they can do that like in any time they want and the government can even chime in too and just say all of a sudden you know high carb diets are bad and high fat diets are bad

and they'll just put it on the news and this and that and people go fucking haywire. But people have the ability right now because a lot of stuff's not FDA regulated to pay people off. And it's not a crazy thing to think of. It happens all the time.

I think that's what's going on with a lot of the sugars nowadays. If you look into it, it's a true thing. I don't know how i got off to that but uh eggs in general guys uh you're definitely looking for the pasture raised eggs if you can um and then i want to see how many questions we have because i have i told some people that we're having the podcast and ask any questions they have on nutrition. I gave them a little bit of time.

Is there any questions that you ever wanted to get answered? As far as eating out goes and stuff? Yeah. I don't know. It's hard. I think we touched on a couple of good points. I mean, for the most part, you can tell with some restaurants, like if they're higher class and you know what you're doing, look into the kitchen, see what they're cooking some restaurants like if they're like higher class and you know what you're doing look into the kitchen see what they're cooking on see what they're cooking with um speak to the owner speak to people that work there just ask questions i think that's

the that's the biggest part when eating out and just stick to you know stick to those rules of thumbs that you also have when you're when you're eating at home try and get some fresh veggies um maybe some clean carbs if you are eating carbs if If not, just make sure, you know, ask what kind of quality of meat is. Just like Ryan is right now with going into the kitchen of the meal prep service, just ask questions. I think that's the biggest part. So I do have a couple questions that came in, and there's an Instagram guy named Motosebs. He asked me, carb cycling crucial to a good diet, and what do you think about carb cycling for losing weight and looking good naked?

I don't know if I, I mean, carb cycling does work pretty well for some people, mostly women. I don't necessarily call this carb cycling, but if you want to look good naked that seems to be your question basically what i would do is not eat carbohydrates or sugar the entire day until after you work out just like earn your carbohydrates that's kind of something i preach a lot if you're eating fat you're eating protein all day you're using a lot of fat stores to operate just daily activity um even thinking is burning fat walking is burning a lot of fat stores to operate just daily activity um even thinking is burning

fat walking is burning a lot of fat when you run you're burning a lot of fat and you're also burning some muscle um so a lot of the low intensity stuff you actually burn a lot of fat in your sleep believe it or not so uh having a fat and a protein diet for most of the day until after you work out is going to be best and then for the other reasons that I said, with the carbohydrates after the workout and creating the insulin effect and all that, that's going to be huge for you after a workout to have those carbohydrates and recover the muscle and get bigger muscles.

Lim McCamley, number one, percentage of calories you should consume before working out for optimal performance. Working out post 5 p.m. I don't think it's necessarily the amount of calories you should eat. Everyone's different as far as it comes to how much you can eat and then work out. Some people need to work out two hours after they eat. Some people work out an hour after they eat. Some people work out an hour after they eat.

I can work out 15 minutes after I eat and I'm fine. Um, I think what is, what matters, and she did say for performance. So I would say to eat around 30 to 50 grams of carbohydrates before you work out for optimal performance. Unless you're like maybe at an event, might even want like a little bit more than that.

Um, but for just straight fat loss, no carbs before and you want to have the carbs after. Number two question that she had was oils that reduce inflammation. I think the only one that they have out there right now that's really, that's really, really big and obvious is the fish oil. It's going to reduce inflammation. And another reason that it reduces inflammation is not just because it is fish oil oil but it's raising that ratio of omega-3 and omega-6 right so you can reduce inflammation just by eating um pineapple has huge anti-inflammatory effects um other oils that you're going to get cbd oil different kind of oil but guys i'm real

big on cbd oil right now i've been taking it a lot, and I love it. If you guys don't know what CBD oil is, I would Google that. I'm not going to get into that right now, but that Limb McHanley is fucking a really rad product. Another thing you just wrote, how long after consuming carbs post-workout until you should consume fats again? Usually like an hour and a half so you have like a 30 minute window yeah you do have a 60 minute window after to get all of your calories in post-workout but it's better to do it as fast as possible and like an hour and a half after that two hours after that you know just like you would for like another separate meal um start consuming

the fats again but normally what i do is i try to have the shake and some sort of sugar so i'll usually drink like a fruit juice or something and i'll have my protein shake ideally if i can and then my next meal i'll have like 45 minutes to an hour later and it's still just another uh protein and carb meal and i haven't really had any fats yet and then my next meal so like almost three hours for me until I actually have fat in my meal again. What to do the day after you overconsume? Ooh. Usually after you overconsume, you have a fat cheat day.

The best thing they say to do is to have a fasted morning. So if you want to feel good about having a gnarly cheat day or you went like overboard or what you guys are going to do for thanksgiving here or christmas is to work out on an empty stomach the next day and probably not have your first meal until like one o'clock noon something like that and honestly just enjoy the extra energy that you're going to get like if you ate like a bunch of carbs and stuff the night before you go work out the next morning on every stomach most likely you're going to feel pretty good like it's not ideal for you um but if that's how i am at least i know ryan reacts a little differently to carbs but if that happens to me i wake up and i feel fucking fantastic i mean that's not the way to go because probably a lot of carbs are still

wrecking havoc in my body and not making it ideal to like do that all the time like you shouldn't do it all the time you know what I mean like don't eat depends on what your goals are don't eat four bowls of pasta every single night and then go work out the next morning but

unless you're fucking shredded yeah if you're if you fucking fuck up one night or you're it's like you said it's Thanksgiving

or it's Christmas or whatever it is you work out you wake up the next morning do it enjoy it to fucking extra energy you're gonna feel great yeah

last question we have is from Will Maddox on Instagram. That's his name. Questions on eating a moderate carb protein bar or two right after heavy lifting. You want to talk about bars right now, man? One hour into the podcast, we're fucked. No, we'll just do it.

We'll make it quick. But if diet is on point and all, beef, chicken, veggies, can I get away with an 8-gram of sugar, 15-gram of protein bar or two? So I desperately crave. Okay, here's the deal. I basically went over – and you don't know that I went over this because you just asked me the question like an hour ago. But I basically went over what you do want post-workout. You're going to want that high carbohydrate, and you're going to want that high protein post-workout, which a lot of protein bars, the sugar in the bar is not really a big deal. So if you're listening to this right now, the amount of sugar you have in your bar is not really the issue. The amount of carbs you have in your bar is not really the issue.

A lot of bars are going to have a pretty high fat content, though. So like Quest bars, I love though so like quest bars i love these new like one bars that are by oh yeah they have a an almond one it tastes like an almond joy it's fucking out of control but let's say you have two of them now they're nine grams of fat per per bar and i'm not saying that for all bars but quest and that one for sure nine grams i want it bars like perfect bar fucking delicious it fantastic, but they're like 15 grams. If you guys like those perfect food bars, those are amazing as well.

Now you're asking if you can have one or maybe two. Now you're looking at 20, 30 grams of fat. You've drastically... Immediately post-workout too. If you're talking about post-workout, now you're not getting the carbs and the protein in as fast because fat slows down the absorption of your other macros, especially the important ones.

It's just a slower digesting macro as well. And then now it's just not as good. You really want to get that liquid in. The liquid is going to be broken down, goes in there, does its thing, gets in and out of there. Now what I would say is probably have the liquid and then maybe what you could do if you're really craving those bars have those bars like maybe you have one like with your with your next meal it's not as big of a deal as right after and then maybe you could have one a little bit with like a dinner it's like a little bit of sugar when you eat

a meal is not a bad thing uh because especially if you're eating a meal with with a lot of carbs and a lot of protein if your goal is to get bigger um it's it's always going to be good to have that in there like a lot of bodybuilders and stuff they inject insulin and they'll inject it before every single meal they're not just doing it after they work out. Every single meal, they'll inject a little bit of insulin to absorb more of their food. So, there is something to be said for that.

By the way, that's one thing that like blows me away about the world that there's not one good bar out there. You know what I mean? Like,

all these bars you look at and they're all like, oh, we're super healthy, we're this, we're organic, blah, blah. There's still a bunch of bullshit in them. Oh, yeah. Or they're too high in fat. Or they're too high in sugar. Like, all these bars you look at and they're all like oh we're super healthy we're this we're organic blah blah there's still a bunch of bullshit in them or they're too high in fat or too high in sugar like all these bars they're like advertising low fat bar or whatever and then you got like 25 grams sugar and it's like dude just why can't nobody just come out and just make a good bar

with good macronutrients i don't even care about taste yeah i mean if it's super if it tastes okay right but the macros are fantastic and i can just throw it in whenever I want, that's what I want. That's what I'm going for. It's crazy. Another thing that I think is crazy about bars, if you guys actually read the label on bars, first off, the label is out of control large. Massive label. I mean when I say label, I mean the ingredients in the label. It's just a paragraph.

So you read that label. I would say 70% of you guys listening to this podcast right now, I guarantee the protein that you're eating in your bar is soy protein. Guaranteed. Metrex, the Think Thin bars from whole foods um oh i mean a lot of the popular bars out there are going to be majority soy protein which is going to be completely fucked for you um raises estrogen levels all that all sorts of just gnarly stuff i mean you can do a little bit here and there but a lot of them are going to have soy protein they're going to be a mixture

of soy and whey protein so it might say way to start and there's going to be some soy this that whatever later um there's going to be a mixture of just ridiculous uh sugar compounds you're going to see a lot of corn syrups in there corn solids corn this corn that xanthan gum aka that's corn um corn is corn if you ever see something that's like man it's such a weird name but it seems all right i'm just gonna move on and keep reading i guarantee you google that and it's some sort of strain of corn i mean when they break bodies down now and they dissect them they take our hair follicles out and our dna is actually becoming more and more intertwined with corn what the hell i can die right now they my hair, they measure the follicle, and do some dissections on it,

and there's going to be corn found in my DNA. Because there's so much corn going down right now. And corn, for you guys, I don't know if you know, that's a grain. And also, it's a high sugar, and it's an insulin spiker, and it does all these gnarly things to your body and wreaks havoc. And a lot of people just don't realize, by a lot of these protein bars that you're eating that that's going down and i think a lot of people do the protein bar because it's super super convenient and there is good protein bars out there bulletproof just came out with a bomb-ass

protein bar it's got like it's got a lot of fat in it but as it should it's got like butter and coconut oil and shit in it it's a good bar to have like in the middle of the day it's got a lot of fat in it, but as it should. It's got like butter and coconut oil and shit in it. It's a good bar to have like in the middle of the day. It's got low sugar. I think it's got like two grams. Yep. Another bar that I've seen recently is – I don't know if you guys have ever followed like Mark the Daily Apple. He has like a really good paleo like blog. He wrote the book Primal Kitchen. You definitely have heard of Primal Kitchen if you've done paleo at blog uh and he's he wrote the book primal kitchen you definitely have heard of

primal kitchen if you've done paleo at all yeah um and then he has a his own blog mark's daily apple and i remember listening to this guy and seeing this guy and just like all his stuff would pop up all the time he has his own bar now and it's made with the collagen protein it's all grass fed this that and all of his stuff on his ingredients are really legit his bars don't taste nearly as good as the bulletproof ones they're good they're okay um those are the two best bars i've seen have you seen any bars that are that are good no that sounds about right yeah those are those are both really good the collagen one is insane the collagen one's really good yeah then the collagen protein right now is i think is probably the highest quality stuff out there at the moment.

I mean, again, if you guys are using egg protein, you might want to, you know, figure out if you're egg intolerant or not. I've just taken them out for about two weeks and seeing where you're at. A lot of you guys might be whey protein intolerant. That's super, super common. Might be one of those things where you want to see if by taking it out, you might feel better. You might be less gassy. You might be this, might be one of those things where you want to see if by taking it out you might feel better you might be less gassy you might be this might be that um whey protein especially depending on the source can can vary quite a bit and then a lot of a lot of these companies there is a website

i wish i knew it right now but it's a website that literally they test every single supplement out there vitamin c supplements protein supplements pre-workouts this that and they give it a number on how accurate the label is what you're actually getting oh shit i forget what it's called aaron knows the name of it she's been buying all of her supplements we'll put it in the comments once we figure it out yeah but um basically this website they're not paid for anyone because it's different companies that are on top for everyone and sometimes a company that has a great protein powder has a terrible multivitamin

or they have a terrible vitamin D supplement or whatever and it goes like kind of back and forth. So it does definitely support the fact that it's not sponsored and no one's really paying to get their name on the top but a lot of the things that you're getting, like sometimes, I mean, they have results as low as like 40%.

So like you think you're getting 10 grams of fat, 10 grams of carbs, 20 grams of protein, and you're actually getting like 7, 7, and 10. It's like, it could be gnarly. And then the products that they say are actually in it because they're not evaluated are way different. And there's things in there that you never even would think of. And there's a lot of proteins out there that have super high excess metals.

And what happens is as it goes through the containers and it gets filtered and it gets this and it gets that, like metal and stuff gets put into the mixture, like pieces of the machines and stuff get in there. There's high levels of iron and or high levels i mean iron's usually pretty good but higher levels of nickel copper stuff like that like you want to be eating fucking copper it's definitely worth doing your research on that um so yeah you can you can always look that stuff up yeah and see you know what the quality is on that that sounds cool okay that's probably just about it. Don't trust your government, kids.

Definitely just do your research, guys, on everything. I hope that helps as far as how to go out to eat, different things you might want to think about when buying supplements or buying meat or buying eggs or, you know. Buying oils. Buying oils, especially oils. And, yeah, try to remember all that and hopefully you're one step closer to being really really weird like me and shredded i am shredded and that will wrap it up thank you so much for tuning in we guys love having you here we all

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