Barbell Shrugged - Real Chalk  — Nutrition 101: More Than Just The Basics  — 23

Episode Date: May 15, 2018

This is a special episode, where Yaya and Ryan take us down the nutrition rabbit hole. The Chalk crew debunks many of the methods that surround nutrition for athletes. Ryan talks about the importance of earning your carbs after a workout, and why you don’t get carbs until you’ve trained. Ryan and Yaya also talk about the importance of getting in fats, explaining how dietary fat actually has no relation to body fat. They discuss the ins and outs of paleo and ketogenic diets, as well as the importance of eating food, and the potential repercussions of undernourishment. Ryan also covers how to eat out, especially dealing with peer pressure, and how lying to people about why you are eating clean is always the best route. The best ways to eat healthy is to not have shitty food! Enjoy! - Ryan and Yaya ------------------------------------------------------------------------------ Show notes: http://www.shruggedcollective.com/rc_nutrition101 ------------------------------------------------------------------------------   Please support our partners! Thrive Market is a proud supporter of us here at Barbell Shrugged.  We very much appreciate all they do with us and we’d love for you to support them in return!  Thrive Market has a special offer for you. You get $60 of FREE Organic Groceries + Free Shipping and a 30 day trial, click the link below: thrivemarket.com/realchalk How it works:  Users will get $20 off their first 3 orders of $49 or more + free shipping.  No code is necessary because the discount will be applied at checkout. Many of you will be going to the store this week anyway, so why not give Thrive Market a try! ► 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/barbellshruggedp... TWITTER ► http://twitter.com/barbellshrugged

Welcome to Real Chalk, a Shrug Collective production. Mike Bledsoe here. Stoked to be launching this network so that we can introduce you to amazing content providers like Ryan Fisher. We'll be posting new shows every weekday, so be on the lookout. As a thank you for listening, Thrive Market has a special offer for you. You get $60 of free organic groceries, plus free shipping and a 30-day trial. Go to thrivemarket.com slash real chalk. This is how it works.

Users will get $20 off their first three orders of $49 or more, plus free shipping. No code is necessary because the discount will be applied at checkout. Many of you will be going to the store this week, so just hit up Thrive Market today. Go to thrivemarket.com slash realchalk to get set up. Enjoy the show. All right, kids, ladies and germs, Yai here. This is the Real Chalk Podcast coming at you on the Shrugged Collective, and we're going to be interrupting your regularly scheduled program just a little bit.

We actually have all those episodes from Paleo FX still in the pipeline. But we want to throw it back a little bit, bring back one of the episodes from when Ryan and I first started the podcast and before we actually joined the collective. This is by far on our own channel, our most popular episode, and we still get hit up about it up until today. So we figured it'd be only fair to also include you guys, our new listeners, in this episode. Even if you guys already heard this coming over from an old show, I think it's worth a second listen. There's honestly so much information in here. The original plan we set down was just to make like a one-on-one keep it super simple nutrition episode and it starts out like that but it very quickly becomes a lot more than that i

don't want to give too much away but it involves horse needles and i guess you guys just have to listen to figure out what the fuck that is all about it also turns into a MythBuster episode of all the nutrition myths and scams and whatever is out there where people are trying to sell you on 60-day challenges and blah, blah, blah, and this and that. But you guys are going to get all that information coming up in this episode. Also, guys, on top of that, Ryan and I are giving away a brand new SkiErg right now if you just sign up for his online programming. So all you guys are going to have to do is head over to CrossFitChalk.com. It's going to be $19 a month and you get to follow our entire programming that Ryan programs for inside the gym and outside the gym. He has thousands of people all over the world, including gym affiliates following his programming. So we have the CrossFit class. And then on top of that,

you guys also get a sweat program, which is going to be more of a conditioning based and just simpler movements, more bodyweight stuff, less complex Olympic lifts. And just for signing up, you guys get entered into the raffle. At the end of this month, Ryan is going to pick a winner, and we're going to ship a brand-new SkiErg right to your door. So nothing to lose. Go ahead and head over there.

Sign up on that. Make sure you guys are subscribed to the shrug collective on instagram on itunes on everywhere you can find podcasts sign up for the newsletter at shrug collective.com so you guys never miss all the fun new content that we try and come up with on a daily basis i'm going to talking, let you guys jump into the episode, but if you do have any questions after or during, always feel free to hit us up on Instagram. I am there at Yaya's View. We got Ryan at Ryan Fish or just simply at CrossFit Chalk.

All right, you guys, have fun. All right, Chalk Nation, we're back. Favorite tag team jumping back on the podcast. We wanted to just give you a rough overview of nutritioning, not jump into any details or go really advanced, but just kind of give you the main basics on which you should build your nutritioning. Did I say that right? Yeah.

Okay. I think a lot of people are looking for, you know, E equals MC squared type of stuff. But I think the general population isn't really going to digest that the way that they need to. So there's just like very basic things that I'd like to go over and I'd like everyone to kind of understand. So you have a general grasp on nutrition and you feel like the majority of the questions that are just left blank on Instagram, on the million people that you follow. Maybe you leave a comment on Brooke Entz's Instagram or somebody that you really admire. You're like, hey, how many carbs a day do you eat? Not only is that question never going to get answered, but let's try to just kind of clarify um how you should be

asking those questions and in like in what scenarios and what environments and for what type of person because i feel like there's like so much information out there right now too that like if you really don't have any idea like with the blogs and instagram and podcasts and this and that and there's different businesses keto and that and there's so much so i think it would be nice to just kind of have like a rule of thumb at least to have for someone who doesn't have any idea exactly and everybody's out there trying to reinvent the wheel yeah and they think if they reinvent the wheel in some way or form um and especially in their in their own way uh then all of a sudden they have this new formula that's worth a million bucks and that's everybody's trying to do. Everybody's trying to make money. But I think in the general,

just the general way of going over it in general, I think the best way for most people to think about their nutrition is to probably earn your carbohydrates is probably the number one thing that I think is the easiest to explain to most people without really going into too much detail. And by earning your carbohydrates, I feel like what you should be doing is eating those carbohydrates at the end of a workout.

So the majority of the day you're eating fat and protein, and then depending on how hard you worked out, and I definitely asterisk that. Some people are not working out that hard. You don't deserve that many carbohydrates. You'll have your carbohydrates right after that workout. I remember during some of the really, really hard workouts I've done in my lifetime, eating 100 to 200 grams of carbs after that workout was, you know, totally acceptable. But had I done Fran in two minutes and then for me to go eat a whole pizza is definitely not the way to go.

So I think the earn your carbohydrate path is very, very easy for most people to understand. I think it's really, really confusing when someone asks me something like, okay, so can I have sushi, like, for breakfast or something, you know? And I'm like, well, sushi has has rice in it so you can't have that carbohydrate that's that's that's carbohydrates like if i when i say like carbohydrates after a workout like anything that has carbohydrates in it is what you should be having after the workout and not before the workout so if you woke up, you didn't earn your carbohydrates. If it's like dinner time, you didn't earn your carbohydrates.

It's only after the workout. You're really only trying to eat meat and vegetables primarily. A little bit of nuts here and there. People get carried away on the nuts. They have too much fat and then they have too much caloric intake and they're building excess fat. I think Yaya has a story about some excess fat that he did. He was telling me about.

Well, this just comes back to, like, the rule of thumb that, like, because everybody's kind of just, like, out there, and you hear some stuff here, and this buddy tells you about that stuff, and then you see this guy doing this on Instagram. So, like, I know we've all done some stupid shit when it comes to nutritioning, and I thought we were, like, super dialed in. Like, hell yeah, this is is gonna work for me yeah so when i was playing college football i literally almost after every practice i would eat like a whole pack of salami just like the whole thing because i thought it was like 7 000 milligrams of sodium yeah and i was just like oh this is me this is good this is gonna make me strong and i was getting super confused after a few months of why i was not getting super shredded and lean shred off the salami high sodium super high fat i definitely did the uh the gallon of milk a day thing for a while oh no way did you really i did that for a while that was uh in my

misinformed days yep i definitely thought that was to make me just super jacked and just make me super fat. We've all done shit like that. I mean, I used to drink like muscle milks all the time after working out and then you look at it and it has like

43 grams of sugar in there or something like that. Yeah, there's a lot of things that are just crazy out there. Yeah. But yeah guys, I think that's like a, that's a very basic one

if you're looking to get in shape and you're looking to just make some quick changes in your life and dial the body fat down and get a little bit of performance increase, and you get a little bit more hormonal activation with your testosterone and your growth hormone naturally by having less carbohydrates, especially in the morning. If you can fend off the insulin spike in the morning for as long as possible you will definitely increase there's several studies that show that you will increase your testosterone and your growth hormone

levels um now depending on the athlete uh this is where we're going to get a little bit more in depth you might work a little bit better on a low fat high carbohydrate diet which we have one person in the room right now that that works better for than myself so that works for yaya but for me um i definitely like the high fat low carb way of doing it now it doesn't mean that one is incorrect and one is better than the other it just means that depending on your body type one might be way way better for you than the other agreed absolutely and i think the biggest thing when it comes to nutritioning is that you have to understand that every single person in the world is just completely different when it comes to that so any person that's out there that's trying to sell you

like a one size fits all kind of nutritioning program like hey if you eat like this even though they've never met you in their whole entire life they say if you eat like this you're going to get shredded or you're going to get cut or you're going to get big or whatever it is. You can absolutely 100% assume that it's bullshit. That they're just, like we said, trying to make a quick buck. And it might work for some people, but it might not work for you because they don't know you as a person. And there's different body types, there's different this. And this is the perfect example right now. You got fish and meat right here.

Fish works best on like a low-carb, high-fat kind of diet. And I'm the complete opposite if i don't get my carbs i feel sluggish i feel like i can't really get going um so i'd rather go high carb low fat but all that just kind of comes from experience and trying new things out yeah so that's definitely definitely the best way to put that and um the best thing for you to do is basically just try both out. Maybe give each one two, three weeks. A month would be best.

But if you're a little bit impatient, I think that you should feel pretty good effects in about two weeks. So basically what we're trying to do here is to make you pick one of those. So you're either going to pick a high-fat, low-carb diet or you're going to pick a high-carb, low-fat diet. So bodybuilders are always high-carb, low-fat diet. Bodybuilders are always high-carb, low-fat. It tends to make your muscles a little bit more full. It looks better when you're on stage if you want to have really, really big muscles. But I do think the high-fat, low-carb makes you look a little bit more dry, a little bit more lean. You won't have as much of the puffy look, but even though you can still get the same body fat percentages with each one,

I just feel like you have a little bit more of a dry look with the high fat. But moving on, I'm just going to go through a couple little notes that I wrote down here. There's a few reasons why maybe you might want to add a couple more things into your diet prescription. So let's say you want to go the paleo route, which is meat and vegetables. It's going to naturally pretty much be a high-fat diet, but depending on how much vegetables and how much fruit you decide to eat, you could still make it work for someone who's going to go a little bit more of a high-carb style. So the first thing that would be a benefit for you would be the autoimmunity uh process of that so depending on if you have a history of rheumatoid arthritis

or lupus or maybe you have um what is the gluten intolerance, celiac disease, something like that. Going paleo is going to help you guys out a ton. But there is a few things, even on the paleo scale, you might want to maybe avoid, which are something like eggs, tomatoes and eggplants, all the nightshade vegetables, which include peppers and hot peppers and some spices such as paprika and chili powder those things can cause autoimmune responses and cause a lot of inflammation in your body um so if you feel like you're in that in that um that category you might want to limit those things for a little bit maybe bring them back in and see how you feel

and i think that what you just said is really important too um when you're trying out new things you kind of got to make sure that everything else in your life stays the same so it's really easy to track something like your energy levels your sleep your how you're feeling in the gym how you're feeling outside of the gym like do you feel like you're clear at work are you always kind of tired are you always hungry um the problem is if you're changing 18 things at once, like you're going paleo and you're also cutting out this and you're cutting out those spices and you're doing this and you're drinking more water and you're taking new supplements. Now you might feel better, but you have no idea why.

You have no idea which one of those changes was actually the one that worked for you. So just make sure that when you are changing something like this, just do it one by one. Like just cut out dairy, go for two weeks, see how one by one like just cut out dairy go for two weeks see how you feel then cut out bread go for two weeks see how you feel then go high carb but keep everything else in your life as much as you can i know it's we don't live in a vacuum so it's impossible you're gonna have more stress from home or work or get less sleep but try and keep it as much the same as you can so then you can actually track and see all right this worked for me this didn't work for me instead of just trying to change everything at once and then you have no idea what actually worked live in a vacuum what does that

mean like well like every day is like the same and like you sleep eight hours groundhog day i was like vacuum i'll take it i mean i just wanted to maybe get a new uh new little phrase in my quiver all right uh the next thing would be the quality of the food that you guys are choosing so um when you're going for meat a lot of people are seeing the packaging nowadays um there's a lot of marketing strategies and packaging. Eggs are a massive one. I think it's hilarious when they put vegetarian-fed eggs and they charge more money than regular eggs. When regular eggs are – those are vegetarian eggs as well. It's just – Chicken ate meat.

I mean they're all eating feed, right? And I mean a lot of the times it's soy-based, which is fucked. Or it's – there's something in that feed that is you know not optimal so basically they have vegetarian eggs they charge more money it sounds really good to maybe a vegetarian or or or somebody who's trying to be healthy it's really sad like you want to be healthy and you're like i want to do this i want to eat organic i want to eat vegetarian eggs and before you know it you're spending all this ridiculous amount of money. You eat the same thing.

And you're telling everybody how expensive it is to be healthy. It doesn't have to be that way. But back to the packaging and back to meat to start. When you're looking at meat packages, there is... All right. When you're looking at... Packaged meat. Packaged meat. That was good.

All right. Right on. It has to be a joke at some point. Back on track. Back on track. When you're looking at packaged meat, there is grass-fed. There is 100% grass-fed and grass-finished. And then there is... it doesn't say anything.

It just says, you know, meat. And then also there's the tube, tube meat. So here's where it gets really, really interesting. So regular meat that doesn't say anything on it is actually grass-fed meat. And in the last six months of its life uh for the cattle they are on grains and during those six months their body creates a lot of inflammation makes the cow massive uh which gets more meat so you know uh these people can sell more meat and basically by the end of that six months they have to be slaughtered or they will die on their own because they cannot live more

than six months on grains now you have the other package that says grass-fed, but it doesn't say grass-finished or it doesn't say 100% grass-fed, which means grass-finished. So that thing of meat is about three to four dollars more per pound, and it is exactly the same as what I just told you. It is grass-fed, and then it is grain-finished so that it can get swollen and create more meat. So those are two things of meat that cost astronomically different prices and they are the exact same thing. Now there's grass-fed and finished or grass, 100%

grass-fed, right? So now you're looking at a cow who's never had grains at all and it's a lot more money and maybe you're asking yourself, why is it more money? Why should I pay for that? The reason you would pay for that now is because the cow does not have the inflammation, you're not looking at a lot of omega-6 fats in the meat.

You're looking at natural, grass fed, so the grass is actually omega-3s that's going into the cow. You're getting high-quality fats. Now, maybe if you're eating these really high-quality meats, maybe you don't have to have a fish oil supplement or balance out your omega-3 to omega-6 ratio, but you're spending more money on the meat. So you can either spend it all up front, or you can take a supplement. I guess it doesn't really matter too much. But that would be what you're looking for when it comes to the packaging on meat. Did you know that? I have no idea.

Yeah, so interesting stuff there. Cattle can't really live more than six months on grains. So that's kind of important when you're picking your meat. Next would be the eggs. What you're looking for on the eggs is pasture-raised eggs. Cage-free nowadays, they keep the regulations on that. It's getting smaller and smaller and smaller. So it used to be they had a pretty good amount of area to run around.

Oh, okay. And, you know, maybe they had like a general area where they would go and tell jokes and shit to each other. But now it's getting smaller and smaller and smaller and like now they're almost literally confined to like a very very small space where they can barely turn around and see the other like a new york apartment yeah it's like that oh man i wanted to make so many other jokes right now, but I'm going to leave some populations alone. Maybe Mexicans. But getting back to the chickens there, the reason that you want the pasture raised is because pasture raised, the chickens are eating worms in the grass.

So they're hanging out on this really, really cool setting that you're seeing in your mind right now. You know, the sun's out and there's clouds and the farmer gets up in his overalls and he looks over his farm and he's like, fuck yeah. Those are the eggs and those are the chickens that are on the pasture-raised egg carton. They're out there eating worms and you're getting high-quality fat, high-quality egg white, high high quality pretty much everything that has to do with eggs in general going into your body, and boom. Now, a pasture-raised egg, a dozen of those babies is like $10. And regular eggs are like $1. Here's my take on this. So I've read a lot of studies, a lot of peer-reviewed journals,

different things like that, geeked out really hard. The cheaper the egg, the chicken is super stressed out. It's raising cortisol levels in their body, and it's transferring to the egg. So you're actually eating an egg that could potentially be raising your own body's cortisol levels and also giving you stress hormone and being a negative effect on your body. That's why it's kind of almost a better idea to be buying egg whites in some of these containers. Yeah, like the packet stuff? Yeah, that are from a high-quality farm almost, and maybe getting some of these eggs. But I think a lot of places are starting to get away with even pasture-raised eggs probably being grain-finished.

I mean, it's just really, really sketchy out there. But if you can get your own chicken, there's a lot of people around here who have chickens, actually. That's the best way to do it.

That girl Nova in our gym has chickens in her backyard and has her own eggs all the time. Or you guys can go to the farmer's markets and buy eggs. You're going to get

really high-quality eggs there. But definitely try to stick for the pasture-raised eggs if you can get the um 100 grass finished or 100 grass fed uh meat if you can if you can't just supplement it with a omega-3 supplement and that's it for the meat quality that i'd like to that I'd like to talk about next would be to summarize you don't want to mess with the stressed out chicks yeah stressed out chicks

there's a lot of stressed chicks out there stay away from the stressed chicks we can put a whole other podcast on that I've had some girlfriends that have stressed me the fuck out what's wrong with someone alright nevermind Stress me the fuck out. Stress out. What's wrong with someone? All right, never mind, never mind. Let's move on to quality of carbohydrates. Has anyone ever heard of that term before?

Quality of carbohydrates? Probably not. What I mean when I say quality of carbohydrates is the glycemic index of a carbohydrate. Now, the glycemic index is usually a number from zero to 100 it can go over 100 but basically this is how fast it gets metabolized in your body and becomes energy or glucose or gets used as an energy source in your body so you always want to have the lowest number possible so that you are not getting insulin spikes in your body. So you will become fat by having more insulin spikes. You will become lean by having less insulin spikes.

So that's why fast food is actually an epidemic is because, you know, people are having soda and bread with sugar in it and all these really sweet things and it creates an insulin spike. And once you have an insulin spike, all of these nutrients go into your muscles or into your body and it just, you know, creates a bigger body. So in short, I know some of you guys are really smart out there. You're like, oh, he missed so many things. I did, but I'm trying to keep it basic for you guys. Let's go ahead and keep the insulin spikes as low as possible. So green leafy vegetables are always going to be the lowest, uh, number on the zero to a hundred. Like a broccoli is like a two.

Um, and then you have things like dates, you know, people get really concerned with dates. Uh, when they become paleo, they're like, paleo is great. I eat dates all the time, dates and bacon, but a date is over a hundred on the glycemic index scale. You are creating a massive insulin spike and the last thing you want during an insulin spike is to put fat into your body because that will actually make you fat so if you have an insulin spike and you put fat in your body for sure gonna get fat can you explain a little bit more because i know you told me about that

a couple weeks or months ago like we had exactly that conversation and I had no idea. So basically if I was to, let's say I draw a circle on a board, you guys are envisioning a whiteboard or a blackboard and I have a circle. Um, as soon as I create insulin spike, there's a hole in that circle. Now that, um, that cell is ready to absorb nutrients. And after a workout, your body is dying for nutrients and it's dying for glucose and carbohydrates to recover from. And basically, you want a lot of sugar during that point to open that window up

and then put as many carbohydrates and protein into that window as possible to not only make it bigger, but to also recover the muscle. And that's where your carbohydrates and protein into that window as possible to not only make it bigger but to also recover the muscle and that's where your carbohydrates and your protein come in now if you fill that cell with fat it um it doesn't get used like the carbohydrate does and to repair the muscle and then the pro i mean to yeah to recover the muscle and then to build the muscle with the protein the fat doesn't have either one of those jobs. So it sits there and you become fatter.

So there's the insulin spike that I'm talking about. Now, if you're a bodybuilder, a lot of these bodybuilders now, they're injecting insulin after a workout to get an even bigger insulin spike. And so they can absorb even more carbohydrates and even more protein. And they're getting massive. So now if you look at like arnold schwarzenegger for instance and then you look at the bodybuilders who are winning the arnold schwarzenegger classic now they actually have pictures of him standing next to him and they're

like oh look at this physique and they show uh or they superimpose the old arnold with the new arnold winner it's just two completely different bodies because you couldn't do that back then uh without without the insulin uh stuff that people are doing now insulin doping sorry right that's the word i've heard stories so that arnold and his like gang that he had back in the day um every time after a workout they would go next door and had like a little pie bakery and they would all just like eat a whole pie yeah after a workout just because like exactly what you said spike your insulin and get a bunch of carbs well yeah an apple pie would be great because it because there's really no fat in that.

An apple is all sugar and carbs and then even the bread is more carbs. Right. And he's on enough extra sauce where it doesn't really matter too much. But back to the quality of your carbohydrates, guys. Basically, you can look up. It's pretty public knowledge, the glycemic index online, and you will get a bunch of values for just about anything. I'm looking at one right now,

and I'll just go over just some random things for you, but you're looking at a 0 to 100 scale, right? And you want to be as low as possible, with a broccoli being a 2 and a date being a 102. Here's some stuff in the middle. So let's just go over a corn tortilla. That's a 70. Zero out of 100.

Not doing too good. Here's a good one for you. This is fun. Wheat bread, 70. White bread, 70. Blow your minds? Yep, there you go. All right.

White rice and brown rice is the same too as well guys. Gatorade is an 80. Oatmeal is a 58. Not as badass as you guys thought. And then let's see if we can find something small here. A peanut is 13.

So that's pretty low. And then a yam is a 51. A sweet potato is a 54. So people who like to argue about sweet potatoes versus yams, they're pretty similar. And then a potato is a 104, so that's super high. So post-workout, a regular potato is better than a sweet potato. You heard that here. That is real life.

That is good news for you guys because regular potatoes are a lot cheaper and they taste a hell of a lot better sometimes depending on which ones you get. So that is a better option for post-workout. And we also go over like one more interesting one here that might blow your mind slightly. Oh, let's just say meat in general. All meat is a zero.

So it doesn't really convert to any sort of insulin spike. So that's good. That's probably enough for now. So there's your meat selections. There's your carb selections. I think another thing that is very, very interesting for you guys is the myth of calories. I do not necessarily believe in calories being the end-all, be-all

in how much weight you're going to lose or gain as much as i think that the quality of what you're eating and the time of when you're eating it um makes as much of a difference do you agree on that absolutely especially the timing part yeah i think the time part is huge like you just said it's so different if someone works out in the morning or if someone works out in the afternoon or someone works out twice a day like everything or you don't work out that day everything revolves around that you know what i mean so um yeah the timing of things are huge and then the timing i feel like you should always be eating at the same time but what you're eating at those times did you just work out did you not work out and then also what you were referring to earlier if you do fran fran is a hard workout but you're only going for two minutes um or if

you fish you probably go like 130 no my best one's 157 uh but i would say like average person probably four maybe like four minutes right a good so it hurts it hurts a lot but it's your if you're looking at your cardiovascular output it's not very big it's just those four minutes so it's more like all right did you just do like a 45 minute mrap where like your heart it was just like 80 85 percent the entire time that your body needs a lot more food and especially carbohydrates after a workout like that even though fran probably hurt a lot more you know so those are like those are the biggest differences i think so i wouldn't get too hung up on the calorie numbers guys if you're trying to change uh something in your diet like kind of what i went over um i wouldn't be

hung up too much on the number uh just definitely be hung up on your quality of food and when you're eating it and what exactly you're eating i do have four things here that i think are pretty funny to go over might not be a knee slapper for you where you're literally laughing out loud and someone's looking at you wondering why you're laughing so much but um i have these four reasons that suggest why you might be skinny fat and i love skinny fat people uh for all of you out there who are skinny fat i just i want to come over and give you a good old hug there's a lot so you fat hug there's a lot of very inappropriate things i'd love to whisper in your ear um and i'm gonna start with one right now

so number one you probably do too much cardio research is fairly clear on this if you if you are training for hypertrophy as a goal and you're doing aerobic work this is definitely gonna interfere with your goal and aerobic exercise is going to cannibalize your muscle mass so if you're trying to get jacked and you just keep doing cardio after cardio cardio cardio, you're probably going to create something called skinny fat. Number two, you're eating far too little. So if you're eating one meal a day, or maybe two meals a day, and you're not really getting anywhere, it's because your metabolism has slowed down. You're not really having great food selection. And you're not really getting anywhere. It's because your metabolism has slowed down. You're not really having great food selection. And you're probably something called skinny fat.

You want to add to that one? I feel like you want to eat. That's my favorite point ever. Because people just don't understand that. And this is kind of turning into an episode of Mythbusters. Food Myth busters. But I hate when people are trying to like gain muscle and lose weight and they're not eating, like they're just like starving themselves. And it just doesn't make sense.

Like it's never going to work because your body is basically just running on like reserve mode. And every kind of food that it gets, it just like clings onto it. It just doesn't want to get rid of it yeah and um your your hormone levels are all over the place like you're never going to get to your goal just because you're not eating enough yeah and then you eat less because you feel like you're not looking the way you want to look and you eat less and people eat less and then they start some outlandish stuff like freaking do uh ketogenic diet or they do a fucking cleanse or they do a fucking juice cleanse where literally all they do for a week is to shove sugar down their throat yeah and think that that's gonna work but you made somebody 100 bucks who spent three dollars on vegetables so that's good people

if you're gonna do me one favor listening to this, eat more food. Seriously. All of you guys. If you're listening to this and you do CrossFit, even if you do CrossFit three times a week for like an hour and you're not even competitive, seriously, eat more food. I'm serious. Rob Wolf, actually. If you guys know Rob Wolf, he's really, really good with anything paleo and anything nutrition-based at all. He's definitely probably one of the anything nutrition based at all he's like he's definitely

probably one of the best um nutrition authors of all time he's recently come out saying that people should be eating more and working out less and he like talks about it like in depth and he has his own podcast that there's a bunch of other podcasts that have him on have him talk about it but um he's basically just saying that a lot of people need to increase their protein intake, and that's definitely a fact. My favorite analogy that I've ever gotten, this was from a buddy of mine back home who went to school for nutritioning and some other stuff. And he said that, and we can tweak that a little bit, he said that fat burns in the fire of

carbs. So you need your body running at 100% if you want to burn fat or if you want to gain muscle. Because if you're, so your fat reserves of your body are basically like energy reserves, right? Your body is like hanging on to it. It's exactly what it is, yeah. For times of need, right? It's like from, goes all the way back to Neanderthals.

When they finally got enough food where their body could store some of it away, then that's what their body would do because there might be coming a time where they're not eating enough. That's where that comes from. It's an energy reserve. What you want is your body to think or to feel like you're putting enough food into your system on a daily basis that it doesn't need any energy reserves so it just takes the energy reserves and thinks okay we're getting so much food we can just get rid of this we can get rid of this excess fat because we don't need it

we're we're well nutritioned and nourished and everything like we can just get rid of this extra energy that's never going to happen if you're not eating enough. Because then your body feels like there's scarcity. Scarcity? How do you say it? Scarcity. Scarcity. He's German, guys. German guy.

I'm taking my four in a mulligan. Yeah, your body's just going to hang on to it for as long as it possibly can because it feels like it's never going to get the food that it needs to function at the level of fitness or the level of anything that you want to agreed so eat more eat more food dude seriously all right if you do feel like restricting your calories for any reason just eat more protein please so that you don't have any muscle wasting effects all right um number three of why you might be skinny fat you might have guessed it because we just talked about all these calories is being afraid of consuming fats all right you

might be skinny fat if you're too afraid to consume fat skinny people share dietary fat phobia as one of their pitfalls for example they're the ones that post on Facebook comments like won't eating nuts make you fat now it can in the right scenario but in all the scenarios that we talked about hopefully you do not think that that is you all right so if you think eating fat is going to make you fat it probably will if you eat biscuits and gravy with it all right um if you're just eating fat and you're not eating a lot of carbohydrates you're going to be fine and let's just let's just say this too another myth myth buster point the fat you're injecting into your body does not automatically get reverted into body fat it's not the same thing yeah those are two completely different things i can eat just sugar and never eat any fat and i'm still going to be fat because your body takes it and turns it into

the reserves that we're just talking about so just because you're eating fat doesn't mean that your body's just going to take it and put it on your body as fat there's lots of other functions said in your body yeah i don't really want to dive too much into this one but i just wanted you guys to know that there's been times when like the government has literally needed to get rid of a shit ton of cheese and milk and stuff just because like there's such an excess of it that they've created society to think that fat was like really cool for a long time and then they took it away and they brought it back it just kind of depends like what they kind of want to sell at the time like wheat right now is really, so they're not really big on fat and they're really, really big on carbohydrates.

Well, fat's right now – like the whole like butter and stuff. Like everyone's like putting butter on everything. Is fat getting bigger now? I might not even be noticing. I think fat is getting bigger right now. Fat's getting bigger right now. But anyway, I don't want to dive too much into that, but I just don't want you to have any stigmas that you've been watching the news or you've been seeing a lot of things pop up on Instagram or Facebook or in some sort of news type of view that you keep seeing.

I just don't want that to be imagery in your head all of a sudden like, oh, this is bad, this is bad, this is bad. Listen to the people that have had the most experience, not just the news. And the last thing on my little list here for the top four reasons you might be skinny fat is the absence of strength training. So strength training has more benefits of the body composition than the general population thinks. Every time that you do strength, you are raising your body's hormone levels, which is increasing muscle mass, is increasing bone mass, bone density, I should say.

So as you get older, it becomes more and more important for you guys to do strength training. In my opinion, 28 years old is when a lot of people start to drop a lot of their hormone levels so pre-28 i think those are called uh the show muscles anything pre-28 is like you just want to go out you want to look good so you hook up but all the chicks or maybe the chicks want to hook up with all the dudes hopefully not something like that and then after 28 when your hormone levels drop

now you're looking for the go muscles you you're trying to uh build something that is a lot harder to build than when you were pre-28 so you're actually right around that time it's important to build as much muscle as possible and hang on to it for as long as possible now when you talk to older guys the that are really really fit the first thing i'll tell you is the most important thing is just never stopping and just going strong for as long as you can um that's also a big reason why a lot of guys you get older they don't want to have like knee replacements or hip replacements or anything like that because it's so devastating to their body at those older ages to be able to come back from stuff like that

well it took me on bed rest for like three months six months something like that it crushes your muscle mass yeah so um also you know women go through menopause and they lose a lot of bone density and they fall over and they break their hip or they break a leg and they wind up dying from that like later on in life um or maybe maybe they're 80 and they that happened and they wind up dying a little bit later on anyway um because they didn't really do any strength training i've been really really trying hard to get my mom to do just some light freaking just body weight routine but she just keeps resisting um eventually all of us are gonna have to do some strength training guys better get on the bandwagon now and here's another fact for you when it comes to strength training when you do like let's say you go for like a run in the morning um your body is

done burning calories literally as soon as you get done with the run if you do strength training if you do like a an hour strength training session you're burning calories for 24 hours after that which is hilarious for anybody out there who does orange theory you guys are victim of marketing because they say on their trucks and all their windows 24 hours of fat burning post-workout that's fucking average that's like the average of everything they just pointed it out just ah marketing is good but it's it's bad too go ahead sorry no that was that was my point basically so like when you're when you're running and doing cardio, people go running and do cardio because they like – they want to lose weight but they don't want to gain any muscle, right?

They're too scared to get bulky because I think they're going to touch a dumbbell and look like fucking Brookens. Yeah. The same second. And – In the same second. In the same second. Yeah.

Touch it and immediately they're like, fuck. One pull. God damn it it fucking jack so i had a girl one time i swear to god she i was trying to train her i i asked her to do pull-ups one time one fucking time and she's like i'm getting married in a couple months if i do pull-ups i'm gonna be fucking jacked and i was like listen I just want you to do them today. I wish. She's like, no, I will. Later on today, I'll be bigger.

And I told her, I said, hey, listen, lady, if you're for real, I think we should do the pull-ups, right? And if you're for real, you call me. I'm going to take some blood sample. Then we have something here. And then I'm going to become like we're going to be rich as fuck. Like prove me wrong, please. All right. Let's talk about supplements.

All right. Everybody wants to talk about supplements. They want to know who's taking what, how much of this, how much of that? What should I take? Honestly, in my opinion, 100% food is going to be the number one thing that's going to get you to wherever it is that you want to be. 100%. Guaranteed, no fucking way a supplement is going to help you any better than food will. But I will touch on a few things that have shown some promise in studies. So, branched chain amino acids. That is probably the number one thing I would tell you to dump your money on um it does help your body make a lot more muscle um it does uh kind of block um a lot of the muscle wasting effects you get while working out really really hard for a

long period of time so like after you after like a one hour weightlifting window, like you need to go eat like pretty soon. Like you're starting to get to a muscle wasting time period. Uh, so having some BCAs during that point, you'll see a lot of people in the gym, uh, they have like those colored drinks like while they're working out, those are usually BCAs. Um, you can get branched-chain amino acids in your meat. It's in there. This is just extra that has shown in studies that during a workout, pre-workout, and post-workout, they work really, really, really, really well. Let me tell you guys this just to save you guys some money too. Your body can only take in so many BCAs and you're just shitting out the rest.

A lot of protein nowadays. So if you have like – Well you're just shitting out the rest a lot of protein nowadays so if you have like well not necessarily shitting out your body will never waste anything to be honest well it'll use it as something else there's something else oh yeah but you're correct you are right yeah a lot of the big protein powders nowadays so if you use like the gold standard blah blah they have the branched amino acids already in them and you don't need any more so just make sure before you guys go out and buy bcaas and start adding those to your diet look at your protein powder and see if they're already in there or if you might want to switch protein powders to one that already does just to save yourself some money and on top of that when you

do get your bcaas i would probably prefer that you either get one that has non-flavor, it's just straight powder, or you just take the pills. Because a lot of the ones they have out there right now, they have, I'm sure you guys are fairly familiar with different types of sugar out there, but a lot of them have sugar glose in it, and make them taste really sweet, and you're getting that insulin spike again, so it's not really necessary. A good source of fat like MCTs or fish oil is a really good pre-workout. It helps you get through your workouts really well. It gives you a lot more energy. I think the Bulletproof Coffee Company is doing a really great job

with mixing together the coconut oil and the caffeine, and it prolongs your energy levels. It's a really great way of getting a pre-workout in, in my opinion. That's fairly cost-effective because a lot of them out there are really, really expensive. And to add to that, I would say caffeine is another great one. For any of you CrossFitters out there or functional fitness athletes, what I think is really, really cool about caffeine is there's an enzyme in your body. it's called your phosphorylase enzyme and basically you can think about it as a governor um to when you're gonna put the wall ball down for max reps of wall balls so you get to a point where

you're doing wall balls or you're doing thrusters whatever it is and your coach is like i want you to do as many reps as you can until you fail that's that your governor. That's your phosphorylase enzyme. And there's only two things that can make you extend that period of time. And one is caffeine. And the other one is baking soda. So you might've heard of sprinters and such, maybe trying a baking soda concoction to help them have a little bit more anaerobic capacity. The whole reason for that is to buffer that enzyme so that you can go longer. So caffeine and baking soda will do that effect. They're the only two things that can do it. But another thing to add to that, there's two things actually.

Caffeine, you have to have like not had it for a few weeks to have a really great effect like that. And the second one with baking soda is there's a very specific ratio that works for each person and it's weight-based and if you fuck it up you will instantly shit your pants and i don't mean that metaphorically like i actually have tried it a few times and i literally was running to the bathroom when i drank it and shit myself on the way to the bathroom. I did not make it to the toilet and I had to wash those pants several times. So you're playing with fire, people. Yeah. Look it up. Honestly, look it up. Baking soda.

Yeah, look up Ryan Fisher shits pants on baking soda. We should probably redo that. I would love to try that again. For anybody who's having shitting problems, you can't get any poop out, go ahead and, he's making some, or you put it in water,

you mix it together. Everyone's like, damn, Ryan sounds smart right now. That's right. I do my studying. All right. If endurance is something that you're really wanting to get into,

there's two supplements that show a lot of promise in that. You're looking at beta alanine you've used beta alanine before right yep I think beta alanine is pretty good

it makes you feel all tingly inside it feels good it's weird if you sneeze on it it's the weirdest feeling in the whole entire world

because your whole body just starts tingling that sounds sexual and citrulate malate that's another really good one and those two

are showing pretty good promise in the endurance world for that. Uh, if strength is a major concern and building some muscle, I think creatine is always going to be a plus. Um, creatine monohydrate is great. There's a lot of new creatines right now that are doing really well. You are going to add a little bit of water weight though.

So don't freak out if you're not super lean on it. Um, but it is, it's proven. It's, I mean, you're just so don't freak out if you're not super lean on it. But it is – it's proven. I mean you're just going to fucking get stronger if you're on creatine for sure. Great for recovery as well. Yeah, great for recovery. And your body makes creatine. You're just adding a little bit more. So depending on your goals on this one, if you are a functional fitness athlete or you're a CrossFit athlete

and you're trying to do really, really well in your workouts, you're probably not going to want this one. It's called Arginine. The reason that I don't condone Arginine for most CrossFit athletes is because it makes your muscles super, super pumped up. So, let's say I'm going to say

this would be like the worst workout ever to have Arginine in your body. 100 double unders, 100 kettlebell swings, 100 pull-ups, 100 push-ups, right? That's a lot of pushing, a lot of pulling, and your muscles are going to get fucking jacked. And you're going to get to the point where you're going to be moving, and you literally just cannot do another rep because you feel like your bicep is going to explode. So that's what arginine does. It increases the blood flow, and it makes that super, super pump effect. Now, if you want to be a

bodybuilder, that is a fucking badass supplement to have. And I would say 90% of the supplements out there, or sorry, the pre-workouts out there are going to have a shit ton of arginine in it. So the next time that you have a pre-workout that you really, really like, NO Explode, C4, like a lot of these ones that you're like, oh yeah, this is my go-to. I guarantee you

look on the label and there is thousands of milligrams of arginine in there and that is why. It gives you a giant pump. Mentally, it makes you feel

really, really good and you feel fucking jacked in the gym. That's the whole reason you work out, right? Unless you're looking for performance, then cut that shit out. Agreed? That's going to be my point. If you're like the guy that justed in the gym. That's the whole reason you work out, right? Unless you're looking for performance, then cut that shit out.

Agreed? That was going to be my point. If you're like the guy that just goes to the gym, goes to 24 and just does bicep curls. Arjun, you're not. I envy you. That sounds fucking like a great line. Put Arjun in there. But if you're more like a crossfit performance athlete and you're just trying to go for that new Fran time,

that might not be your thing because your forearms might literally explode when you're doing Fran while taking pre-workout. And honestly, most of the benefits that you're getting from your pre-workout, you can also just get with caffeine. I mean, just drink a black coffee before your workout. It's a lot better for you. Fun fact for you, most pre-workouts out there

are one chromosome away from being meth. So that's a true fact. Look it up. If you're writing your college paper right now and you're listening to this podcast and you're just copy and pasting everything we say, you can put that in there. I promise you. If your teacher looks it up, you're good to go. I love it. I took some Adderall in college.

It was awesome. It has absolutely no – It has nothing to do with any of this. I mean, we all are into supplements. I mean, we're talking about meth, so I figured I want to... It's about as close as I've got to it. Actually, I did...

Well, my mom's not going to be proud of this, but I did cocaine a couple times in college. That was fun. I'm just kidding. I mean, cocaine is your next option, so you can do pre-workout. You can do coffee. Or if you do a couple lines of coke before the workout, you're going to feel great.

In college, one time I actually snorted a line of Super Pump 250. Me and my friends, we went to work. We actually partied all night. Woke up. We drank some pre-workout. He's like, let's snort a line of pre-workout. I was like, fuck yeah. We went to work. We had to party all night. Woke up. We drank some pre-workout. He's like, let's start a lighter pre-workout. I was like,

fuck yeah. We went to the gym. Oh, I thought my heart was going to beat out of my chest and I thought I was going to die. I thought Ryan's last moments on earth was going to be on the lap pull down.

Ten reps in. Just getting fucking jacked. Oh, man. Color's days. For real. Another great supplement out there that a lot of people don't realize is a great supplement. They just immediately pair it up with Red Bull is taurine.

So what's great about taurine is after a workout, it will help you feel less lethargic. It'll help your brain be a little bit more on its toes and it'll also help you recover a little bit mentally just from physical stress. Taurine is great for that stuff and taurine can also actually combat a high arginine supplementation. So if you have a lot of arginine in your body, you take some taurine, it'll actually lower that pump down. There's another good one for you. I think that goes over all of the supplements I like to talk about and all the food.

I got a couple to add. Go for it. For the supplements. And I've mentioned this before on another podcast that we did. But vitamin D. Oh, yeah. Vitamin D is a big one. Definitely a big one i totally fucked up on that that's a good one especially like the for people who are in

inside a lot inside a lot of people like working offices and stuff like that that's a good one um you don't really get that direct sun exposure because your body produces vitamin d naturally if you do get direct sun exposure but if you don't um it's great for your immune system and just general overall mood and then vitamin b12 is literally like this superhero of vitamins like it has so many great benefits i can't even list all of them so just go ahead and look it up but it's good for um your heart immune system general overall mood it's going to improve your sleep like it has your hair your nails you're gonna look great you're gonna feel great um if i had to take one supplement forever it'd be b12 for sure funny b12 story real quick uh because i know

a lot of people are on here for just personality reasons you guys like to hear me talk shit and hear me say dumb shit when i used to be on the olympic boxlet team a couple friends and i bought a massive bottle of horse B12 from a equine website. Horse B12? Yeah, and we would inject ourselves before competitions. Oh my god. It was the greatest thing ever. We would take these fucking

pretty good sized needles and fucking take a shit ton of B12 and inject it and we'd be like, woo! Like, if we fucking go into our competitions, it was awesome. No way. So what would it do? You just, like, feel great?

It was only like $15 because it's probably not very clean or it's probably not good for humans. But it gives you a good little energy boost. There's a lot of people out there, a lot of doctors who are doing, like, at these HCG clinics. Yeah. And they're doing B12 injections as well. It gives people energy.

Yeah, I heard it's good for hangovers too it's good for hangovers and it's also good just for for fat loss like if you don't have a lot of B12 in your body it's good for fat loss

especially vegetarians out there and vegans out there you don't get enough B12 in your meat you gotta have a B12 injection they make you do

pills subliminal but the injection is way way better and and yeah I used to take that out of a horse needle so that was good they make you do pills subliminal but the injection is way way better and uh and yeah I used to take that out of a horse needle so that was good I should actually start doing that again it was fun

I love how we started this podcast saying that this is going to be a podcast about just like the general nutrition knowledge and now we're injecting B12 with horse needles well that's why Ryan Fisher is Ryan Fisher never know where the fuck it's going to go Now we're ejecting B12 with horse needles. Well, that's why Ryan Fisher is Ryan Fisher. That's true. Never know where the fight's going to go.

Here's a few things that I think is very, very important as far as someone who's trying to get into a healthy lifestyle. And you're beyond all that. And you have a really fucking good job. Like you're a real estate agent or you got to go out to dinner a lot or you have a girlfriend. She definitely wants to go out to dinner. And you just got to please some people, right? So we have to go out sometimes to be normal and just have a regular life. So when you go out to eat, there's a few things to think about. I have my checklist here but I literally live and breathe by this.

I'm not even going to look at it. But number one thing when going out to eat is wherever you eat, you want to make sure that the meat that is being cooked is going to be on a real grill that has lines.

Does that make sense? Like a barbecue style grill. If it's a flat grill, like when I say flat grill, I think the first thing you think about is McDonald's. You see the flat stainless steel grill and flat stainless steel grills, 100% of the time,

I've never seen it any other time, they're always covered in vegetable oil. So vegetable or cheap oils usually go on those flat grills because they need a lot of oil to keep it greased up and to keep meat from sticking on it. A regular grill, because of the air that gets through,

there's no oils usually on there, and you're getting a much better quality meal when you have those grills. So that would, like, I literally, you can ask, like, any girlfriend I've ever had, I literally walk in restaurants, and I go straight to the kitchen. I'll let them yell at me, too.

I don't even fucking care. I look straight in the back, like, what are you doing? I'm, like, I'm looking at the grill. I'll let them yell at me too. I don't even fucking care. I look straight in the back. I'm like, what are you doing? I'm looking at the grill. I want to see what you guys cook your meat on. Straight up. And I'll do that a lot. I've actually gotten to the point here, and Yaya knows about this place.

It's called Ark. It's the greatest burger place in the entire world. And just food in general. They will serve bacon as an appetizer. And that bacon is like a quarter of an inch thick like it looks like a steak it's just two pieces of bacon and that's your appetizer and that's going to be my last meal if i ever have to pick a last meal arc arc it's in orange county it is fucking out of control the burger is made of short rib bacon oh yeah ground beef talk slower

they cook it in duck fat on a cast iron pan and put it in a brick oven. It's out of control. If you're ever in the area, please hit me up and we will go together. And you will buy my burger and I'll eat it in front of you. No, I'm kidding. But I'll go with you. I swear to God. All right.

I swear to God. I swear to God. Another good thing about when you're going out to eat and you're with friends the peer pressure to eat shitty food like french fries or bread

or things on the table that are not really in the ballpark of what you're trying to really get after the best thing you can do is look that person in the eye

and fucking lie to them and you tell them that you either have celiac disease you have a gluten intolerance or you have some sort of fucking weird hypothyroid. Because you say something like that and they immediately shut the fuck out. Yep. If you just say, I'm trying to eat better because I want to get in better shape, you have instantly created a conversation that will last the rest of the dinner.

Yep. They'll ask you, oh, what's healthy? Is this healthy? Is this what I'm getting i'm getting healthy or oh why do you want to get in shape or they're gonna fucking come up with some dumb shit it's gonna really annoy you it's gonna make you feel uncomfortable you're never gonna want to go out to eat again this sounds like my last night um it just it just brings up like so much dumb stuff so i want you to like really just just make something up. Hey man, I'm gluten intolerant.

I can't have any gluten or I fucking swell up in my throat and I'm gonna fucking die. All right? It's a really basic, easy way to get out of it. And I love it. I tell everyone I have celiac disease. It's great.

If you tell the chef also that you have gluten intolerance, usually what they'll do is they'll cook your food on a separate pan. So if it was cooked with vegetable oil or a bunch of breaded things and then you order a steak or something, they'll cook your steak on a separate pan and you don't even have to worry about it. By law, they have to do that if you have a gluten intolerance.

Isn't that awesome? Beware of added sugar on almost everything so the ketchup at the table is probably covered in sugar yep a lot of the sauces that you're getting on your meat probably covered in sugar if you're like damn that sauce is so good or that barbecue sauce is so good definitely covered in sugar barbecue sauce main ingredient is brown sugar i, you and I even have places here, like, that chicken place that we go to, and we're just like, dude, their sweet potatoes are too good. Something's wrong. Something's wrong.

Something's wrong. If it fucking seems too good to be true, it probably is. Just in general, if you can, I would just ask the server before you even really get there not before you get there but like if you have a second just kind of ask them instead of bringing bread out can you guys bring out like i don't know like a shrimp cocktail or something like that like just don't even let the bread hit the table or don't even let like any of those things that they bring to the table wherever you're at i mean if you're at like red lobster and they have those biscuits oh Oh my god, have you ever

had those? Oh my god, when I was a child I would fuck those up. Or Olive Garden. They had these long breadsticks. Oh my god. When I was a kid, I would go there and just get an appetizer for like $10. That's really all I had. My friend and I, we would

just eat breadsticks the whole time. Fucking crazy. But wherever you're at, just try not to get that stuff on the table. Because it's just like when you have it in your house. If I have all this fucked up shit in my house, no matter how much willpower I have, eventually, at some point, I'm not going to have any food in the house. You should point that out. It's going down. That's the best point that you've ever made.

The easiest way to eat healthy is to just not buy shitty food. Don't put it in your house. Yeah. Because if you're, I don't care who you are, if you're at home at night and you're craving something, but it's not in your house, you're not going to leave and go to the store and buy it. Chances are you're not. Chances are you're too tired and you're too lazy and you're just going to eat whatever

is here. And if there's no shitty food here, then you figure it out and you just eat something that's not shitty for you. That's honestly the best thing I've ever heard from you. We're in my living room right now and literally, if fucking the world ended right now

and we could not go outside, the absolute worst thing you could eat in my entire house right now is a Power Crunch bar, which is pretty fucking badass. And it's Red Velvet flavor. It's in my freezer right now. It's pretty good.

But yeah, I've definitely had multiple nights where I've run flavor it's in my freezer right now it's pretty good um but yeah i've definitely had multiple nights where i've run out of food in my house and i will literally eat a fucking cockroach off the floor if it came in front of me like i'm so hungry i don't know what to do and like i literally just like open my cabinet and i'm like fuck it i'm gonna have a scoop of coconut oil who the fuck does that who does that like no one does that but like that's literally what it comes down to it's because people have options yeah yeah you know i mean like if you had all these options and for those of you who have a lot of like those of you out there who

have kids i mean i would you know if if if getting healthy is important to you it's got to be healthy for everybody it's got to be a family change you have to be like you know what like every friday we're gonna go as a family we're gonna go in and out and fucking have this grand old time but the rest of the week we're all gonna be eating healthy it's just like something that i want to do as a family it's gonna make you guys better athletes as children it's gonna make you know you know you and your wife maybe in better shape uh for the summer coming up or whatever it is but it's got to be something that is agreed upon by everybody um if you guys have ever had any

friends where you know you get this girlfriend who just has a lot of bad habits and all of a sudden your friend just doesn't like to work out anymore or he is a fucking vegetarian now or like he just takes over whatever she does and i mean mean, and I'm not hating on that. But what you surround yourself by is eventually going to be what you are. So if you have all this bad shit in your fridge, it's, you know, it's eventually going to get eaten. And to go off of that, I just want to make one point too since this is like a nutrition podcast. Nutrition, like eating well, doesn't have to suck. Absolutely not. I'm sure Fish went through the same stage as me too.

I feel like every guy at least has gone through this like if you're kind of into fitness and stuff we all go through that phase where all we eat is chicken and brown rice and broccoli and it's like every meal and it's all the time and at times you can't even look at it anymore like it's just so ridiculously plain and you're trying to like shove it down your throat with a shit ton of water i literally had a roommate in college who was trying to gain weight because he got an offer to play at oklahoma and they wanted him to gain like 20 pounds and he got so sick and tired of eating the same shit that i got home to him being in the kitchen and he just had a plate full of chicken potatoes rice broccoli and he put everything into the blender and started drinking it

because he's like, dude, I literally physically can't chew anymore. Like I just need to get this down my throat. That's not what nutritioning should feel like. And for most of us, if you're a professional athlete and you're Tom Brady, and if Tom Brady sits in his pocket, I'd be fucking sick. But if you're a professional athlete, it's different. It's your life and it's your career and you most likely have people helping you out. You have people making you food.

You have people making you meal plans for you, calculating exactly what to eat, when to eat, and all that's done for you. If you're a regular average Joe out there just trying to live healthy and work out and be able to play with your kids nutritioning doesn't have to suck if you're if you want a donut go ahead and eat a donut if you are out with your friends and you're celebrating because you got a big promotion at work go ahead and order the burger with fries like it doesn't have to suck it doesn't have to cut into your lifestyle but you can make some very easy adjustments and a lot of the things that we just mentioned on this podcast that will just make you so much more efficient and a lot more healthy when it comes to nutritioning. Just don't think that it has to be like that every single time because then you're just stressing yourself out and stress raises cortisol levels and stress can cause insulin spikes.

So then you just – everything is fucked again, right? And sleep. And sleep. Don't try and change everything at once. Change the little things. Change the things that are easy for you, and if you're fucking craving a donut, go eat that fucking donut, dude.

It's not, it's not, one good meal is not going to break you, just like, or sorry, one bad meal is not going to break you, just like one good meal isn't going to just give you abs the next day. That's a good point. I think we just crushed that.

I feel really good about it. I hope everybody out there feels really good about it. Especially Tom Brady. I just got off getting you guys off. As always. As always.

And that will wrap it up, you guys. I hope you had as much fun listening to that as we had recording that for you. We truly had a blast. And like I said, this episode had such a big impact on everything. I mean, it's a big reason why we are on the Shrug Collective and why we are with the podcast where we are now. So if you guys enjoyed it, make sure you guys leave us a review. You guys subscribe. All the love that we can get. So if you guys enjoyed it, make sure you guys leave us a review. You guys subscribe. All the love that we can get, we're more than happy to take it.

On top of that, if you guys do have any more questions, anything that we didn't answer during that episode, feel free to hit us up either per email. It's going to be yaya or ryan at crossfitchalk.com or just simply send us a DM on Instagram. That's going to be yaya at, or sorry, at Yaya's View. It's a long day, guys. All right, so Instagram at Yaya's View, fishes at Ryan Fish,

and don't forget about the giveaway that we got going on right now with the Chalk online programming. Head over to CrossFitChalk.com, sign up for your first month, and you automatically get entered into the raffle to win that free ski yerk. So good luck, have fun, tell your friends. I'm Yaya, this is Real Chalk, and I'm out.