Dynamic Dialogue with Danny Matranga - 336 - BIG Q & A (training, nutrition, sleep, supplements)

Episode Date: November 9, 2023

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Welcome, everybody, to episode 336 of the Dynamic Dialogue podcast. Today, we are looking at a variety of health and fitness false equivalencies. False equivalencies are logical fallacies that occur when we essentially believe two things to be equivalent when they are not, which is to say like, hey, a great example, a cat and a dog both have tails, so they must be equivalent. Well, that's not exactly the case. And this happens a lot in health, fitness, and performance enhancement. So we are going to talk about weight loss versus health, calories versus nutrient quality. We'll discuss cardiovascular training and strength training, supplementation and whole foods. We will really break down some of the logical barriers to getting in shape that hold a lot of people back. And these false equivalencies

and logical fallacies don't make a ton of sense. And when we break them down the way that we will in the episode today, you'll be a better thinker and have an easier time staying in shape and avoiding the bullshit. Enjoy episode 336. This episode is brought to you in part thanks to some of our amazing partners like LMNT. LMNT makes the best electrolyte product on the market. In fact, I've actually started drinking my LMNT each and every morning before I have coffee so as to optimize my circadian biology, make sure that I'm hydrated, and make sure that I'm getting ahead on my water intake throughout the day and not reliant on stimulants, but instead being somebody who's reliant on hydration and the proper balance of minerals

and electrolytes. If you want to feel your best all day, mentally and physically, it's imperative that you stay hydrated. LMNT provides a balanced ratio of sodium, potassium, and magnesium to support brain and body hydration. This combination of electrolytes improves health, performance, body and brain performance, mind you helps to reduce cramps and soreness and get you more hydrated. There's no sugar. Elementia is sweetened with stevia. It's perfect for exercise and perfect for the sauna because the flavors are natural, tasty, delicious, and not overpowering. And if you're like me, you'll use them multiple times a day across your training sessions to get hydrated early to replenish after sauna use.

And again, it's not just me. LMNT is the official sports drink of Team USA Weightlifting, and it's used by athletes in the NBA, NFL, Major League Baseball, as well as athletes like you and I looking to take your fitness to the next level. My favorite flavors are definitely the raspberry and citrus. When I put a box together, I try to load up on raspberry and citrus. And when you put your box together, you can get a free sample pack containing all of Elements' amazing flavors like mango chili, citrus, raspberry, orange, and more. To get access to this free gift with purchase,

scroll down to the show notes and check out using the special link for dynamic dialogue listeners. Okay, folks. So getting into the meat and potatoes of the episode, our first question comes from Crad Parker. And the question is, is it okay to do total body strength training two days in a row? So what Crrad's asking here is if I can only train on back-to-back or consecutive days, so let's use Saturday and Sunday or Tuesday and Wednesday as an example, is it okay to train my whole body each day? And I'm sure Krad's wondering about a little bit of crossover fatigue from the first session to the second session. So for example, what if I train like lat pulldowns, a back movement on Saturday, and then my other total body workout contains cable rows, another back movement? Or what if I squatted on Saturday? Could I go ahead and lunge on Sunday? And I do

think it can be a little bit tricky to allow for optimal recovery if you are doing total body sessions on back-to-back days, especially if there are a lot of repeating patterns. So if you can only train total body and you want to do a little bit more to maximize your recovery, something that you can do is try to think about the planes of motion that you're using. So for example, if you're training back in on your first total body session in these consecutive examples, you're doing vertical pulling movements like pull-ups or pull-downs. Maybe on the second one, you do more horizontal in like rows or things in that nature. Same thing for presses. If you're doing a lot of overhead or vertical pressing on your first session, it might make sense to do more horizontal pressing on your second session. Same thing with legs. If you're doing a lot of lunging

and squatting, maybe on the next day you do more hinging and posterior chain. So I think before I just did two sessions that were like mirror images or almost identical to one another, I would see what I could do about training total body, meaning the whole body and really focusing on the anterior chain. So more chest, more abs, more quads, still doing compounds that are going to work posterior muscles. Sure. But then on the second session, trying to optimize for more of the posterior chain, um, or if I'm doing a lot of vertical plane movements, um, for my upper body on the next subsequent training day, I'll do more horizontal plane movements. So it is okay. You do have to get a little creative with it. I think what I would avoid is like, let's say on day one, you do back squats. Day two, I probably wouldn't do front squats. If on day one, you did sumo

deadlifts. On day two, I probably wouldn't do normal deadlifts. I think you need to be a little bit aware of where you're selecting exercises, the intensity and the muscles are working when you train total body back to back. But if that's what you can do, then go for it. I just think optimally speaking, if you're doing that, you want it to be plain, let's call it respectful of the planes that you're using, or try to do more of an anterior posterior theme to these total body sessions. Okay. This question comes from Kate Denzy. And the question is, uh, creatine during pregnancy, uh, should you take a creatine if you're pregnant? And I have a little bit of an interesting take on this, uh, as a fitness professional and personal trainer. Um, and it's that you probably just

shouldn't ask for pregnancy specific advice, uh, from, you know, the average fitness professional on the internet. I've been doing this a really long time and I've been training a ton of women and I still don't give pregnancy specific advice because, and you probably know this, every pregnancy is quite a bit different. Not only is every woman different and every woman's physiology quite a bit different, but every pregnancy can be very different. And you should always get your advice first and foremost from the physician overseeing your pregnancy. It's safer that way. That being said, with all the respect in the world to creatine, it has been shown to be safe to take when pregnant. That's not an endorsement. That's not me saying to do it. That's just what the evidence and the literature show.

And I think it speaks to the safety of creatine. But whether or not you should supplement with something while pregnant is not a discussion for a podcast. It's probably not a discussion for Instagram. It's something that you should at least start and initiate with your physician who probably knows a lot more about your pregnancy than somebody on the internet. All right. This question comes from Donna Tav asking, what are my thoughts on pre-workout? So I enjoy pre-workout. Pre-workout

is essentially a caffeinated stimulant, a rich product that contains, you know, different compounds that can help with pumps, which is like blood flow to the muscle, with energy, with fatigue. And there's a lot of different ingredients in pre-workouts that can improve performance. Things like citrulline, betaine, and beta-alanine. But the big one is usually caffeine. That's what's doing the bulk of the work. Most people don't take a pre-workout for a pump. They don't take it for focus. They take it for energy. In fact, I think a lot of people take it because once you've taken it, now you're on the hook to work out.

So I don't dislike it. But one thing I'm always cognizant of is how much caffeine are you ingesting in totality across the whole day? If you're taking in a ton of caffeine all day long, every day, you should be very, very careful about including a pre-workout. For example, if you drink energy drinks, if you drink coffee, even if you drink very highly caffeinated teas, adding a pre-workout into the mix, many of which have substantially more caffeine than any of the things I just mentioned, might cause you to take in more caffeine than you would

like. It could impact your feelings of anxiety. It could impact your ability to get deep and restful sleep. So just keep in mind as you kind of move through adding in new supplements that contain caffeine, where's my current caffeine intake at already? If you're not a coffee drinker, if you're not an energy drink person or a tea drinker, you could probably get away with pre-workout, but I am impartial to morning coffee. I like some espresso. So by the time I get around to training, if I train fasted in the morning, sometimes I'll train with a caffeinated pre-workout. But if I don't, let's say I train around 10 or 11 and I've already had a couple of shots of espresso, I'll just use a non-stim or a caffeine-free pre-workout that still has the

agents that help with pump and focus. Now, it doesn't deliver the energy that so many people want from pre-workout. So I don't want to disappoint you, but a non-stimulant form of pre-workout can still help with performance without adding any additional caffeine to your caffeine load. Okay. Very common question. This one is from Captain Morgz. The question is, do you calculate protein goals with total body mass or do you calculate protein goals with lean body mass? So to make this simple for myself as a coach over the years, I've kind of broken it down into two camps. For normal weight individuals, I am more than okay

with using one gram of protein per pound of body weight. However, for people who are a little heavier or a little larger when they're getting started, it oftentimes makes sense to start with a gram per pound of lean body mass. For example, let's say you are a 300 pound female attempting to lose weight and you want to hold on to muscles. So you're going to aim for 0.6 to one gram per pound of protein. Well, that could be anywhere from like 180 all the way up to 300 grams of protein. And that's just impractical for most people. So for a heavier, larger person who's starting from a higher weight, a gram per pound of body weight is going to be really, really difficult. However, a gram per pound of lean mass, or even a gram per pound of your goal weight,

let's say you're starting at 300 and you'd like to be 200, that can work just fine. So for normal weight individuals, I don't mind 0.6 to 1 gram per pound at all. For individuals who are starting from a higher weight, it probably makes more sense to do 0.6 to 1 gram per pound of lean body mass or per pound of your goal weight. Now, that isn't to say that larger individuals won't benefit from having more protein. I think that in general, the higher your protein intake while on a fat loss specific diet, the more satiated you'll be, the more muscle you'll hold on to, the easier it will be to reach your goals. But you have to be practical. And for most people, 200 plus grams of protein simply isn't practical. Okay, from Lauren Beth Lindberg, the question is collagen suggestion for a 54-year-old young at heart girl. So collagen protein is a popular supplement that is oftentimes pushed as something that can benefit your skin, your hair, your joints. literature to support all of these things, I haven't seen enough to conclusively say you have

to take collagen. However, myself and a number of the clients I work with are inclined to think that, well, if it has a chance to benefit and there's really no downside present, I'm going to supplement with it. I typically supplement with two different forms of collagen. The first is from Costco. It's Vital Proteins Bovine Collagen. Very simple. You guys might laugh, but I also actually give it to my dogs. I use a little bit in the dog food to kind of thicken it and help with their poops. My big Doberman Zeus, sometimes his poops can get a little runny.

I know you guys probably didn't need to hear that, but I have found that the collagen stiffens their stool a little bit. And from, you know, purely anecdotal experience, I believe it's good for their coat and for their skin. So I give a little bit to the dogs and I take 10 grams a day myself. The second collagen type I use specifically for my joints is Undenatured Type 2 Collagen in a product from Legion known as Fortify. It has a bunch of other joint specific supplements in there.

The primary of which that you've likely heard of is like turmeric, for example. However, it also contains undenatured type 2 collagen, which has been shown to specifically help with soft tissues. So I'm a pretty big fan of collagen supplementation so long as you have realistic expectations. And I think realistic expectations are something to the tune of, I know this won't hurt and it might make a small difference. Don't expect anything crazy because we really don't have a ton of research to support college and doing all kinds of stuff in the body. Okay. Question from Rach underscore L's deadlift too scared to go heavy because of my lower back, how to work on increasing the weight. So this is very common. And I think that having

trepidation and being concerned about your back on uplift, like a deadlift is sensible. You certainly don't want to overdo it and you don't want to strain something in your low back that can be really debilitating and really painful. But for most people, when performed properly, and I have found this to be true in over 10 years of training, and I really stand by this, very few lifts, of training, and I really stand by this, very few lifts, very few exercises that you are going to do in the gym are dangerous, even when performed improperly. And I know what you're thinking, like, oh my God, is this a personal trainer recommending doing bad form? Not at all. Far from it. You want to have good form and execution because it helps you train the muscles you're trying to train with the best efficiency possible. You're not wasting reps and you're challenging the desired

tissue. But for many, many years, trainers and coaches have pushed the narrative that if you do a bad rep or you have improper or imperfect even form, you're going to set yourself up for catastrophic injury. And that's just not the case. I work in a studio with lots of other trainers and I see tons of clients across a variety of age groups training with good, but very rarely perfect form. And I have yet to see an injury in the entire year of 2023. That's pretty astounding. And the reason for this is because weight training at face value is actually extremely safe in terms of exercises. So I wouldn't be concerned with getting hurt. I would do everything I could, in fact, to try to detach myself from that fear, focus on execution, form, and having

some dialogue internally about the resilience of your body. So to get to Rachel's point here, specific to the deadlift, if you are worried about your lower back, and I can speak to this myself, I've had a number of lower back injuries. Don't go so heavy that you're concerned going into the lift for sure. Right? Like don't load a stupid weight on there, but have self-talk about the resiliency of your lower back. Take your time, make sure you're executing at a high level. Don't overreach. And I'm sure that with time, you'll get back to me fully confident in your deadlift. Okay. Uh, this question is from Jen's healthiest life. And she asked, what are my thoughts on weight loss resistance and functional coaches? So I'm not familiar with

either of these terms. And quite frankly, I am mildly terrified of the term functional coach that just screams to me, charlatan, bullshitter, phony baloney. All good fitness coaching is, in my opinion, probably very functional, right? I'm not of the opinion that you are going to lose functionality by working with a normal personal trainer. You'll probably increase physical functionality. You'll probably be healthier. As for quote unquote, a functional coach, that just seems like a marketing tactic and a way to kind of, I don't know, just market oneself as being capable of doing more than just coaching, training, and nutrition. I think like I'll use myself as an example. I could tell clients what labs to get. I can review those labs.

We can have very high level discussions. We can do the absolute most with strength, conditioning, and nutrition, but I don't choose to call myself like a human optimization specialist. I call myself a coach or a trainer. And I think functional coaches, quote unquote, functional coaches are just slapping the word functional in front of what they do to try to brand themselves as better or superior. And in terms of quote unquote weight loss resistance, again, sounds like another marketing term. The only reason people are resistant to weight loss is because they eat too much and don't offset it with adequate activity. It's pretty simple. Like for most healthy adults, weight loss is 100% going to come down to your

ability to maintain a calorie deficit. And even for people who deal with insulin resistance, which is a feature of type two diabetes, um, uh, calorie deficit is going to help with both insulin resistance and weight loss. So, um, not a big fan of either of those terms, Jen, not sure who's putting that out into the space, but I would be very, very skeptical. Okay, this from Kel Bell. Two nutritionists have said veggies are overrated. As a vegaholic, I am so confused. So great opportunity to discuss terms here.

A nutritionist is essentially anybody who calls themselves a nutritionist. You do not have to have any formal training to call yourself a nutritionist. Now, on the other side of things, we have dieticians. Dieticians go to school to study dietetics, and it is a substantially more rigorous program. And while many dietitians are far from perfect, and many dietitians are still learning and still growing, most of those individuals will recommend whole grains and vegetables. Almost every person I know who has a PhD in human nutrition recommends vegetables. A nutritionist is somebody who either has a certification in nutrition like I do, or simply chooses to call themselves a nutritionist.

I am a quote unquote nutritionist and I am of the same ilk as dieticians and most PhD credentialed nutrition professionals that vegetables are awesome. But if you were a quote unquote carnivore vegetable hater with absolutely zero of your opinion rooted in evidence-based, you just have this hilariously performative fear of vegetables and you went out and got a nutrition certification, you could brand yourself the functional coach for vegetable elimination and weight loss resistance. You see what I did there combining those two questions. That's what I want you guys to stay away from. Be really, really careful. Okay. This question from miles. Oh, and just to close that up, vegetables are awesome. Eat them. Uh, miles.haws. What are your current fitness goals? Um, so having gotten married in

October, taking a honeymoon and a vacation before that I have been on maintenance mode from all of September in most of October. So my goals, speaking of which I just dropped my wedding ring, you probably heard it. My big fitness goals for the back half of 2023 into 2024 are to add more strength to my squat, to my deadlift. I did have to kind of dial back my lower body training volume a little bit because I got some custom suits ordered up for my wedding. Very good idea if you are built the way I am built, where you have like big glutes, big quads, maybe a smaller waist. Rentals don't always go well. So I had these things made. The problem was at the time I got fitted, I was actually dealing with some pretty intense stomach issues as a result of an intense bout of COVID.

And it just kind of wrecked me and I'd lost 10 to 15 pounds. So when I went in and got fitted, I was a little smaller. And then when I came back for my follow-up fitting, those pants were tight. So I've had to spend the last two months kind of dialing back my legs. So my big goals between now and the end of the year are to build those lower body lifts back up, specifically variants of the squat in the deadlift. And as is always the case with my physique, I'm trying to develop my shoulders and arms. So my chest and back really kind of take precedent the way that I'm built. And I'd like to have a little bit better shoulders and arms. And I'm attempting to do more cardio to

take better care of my heart health. And I'm currently tracking my macros. So lots of good things going for me. My goals are get those legs back, continue to develop the shoulders and arms, develop my aerobic capacity, and just build my overall fitness and health. What's going on, guys? Coach Danny here, taking a break from the episode to tell you about my coaching company, Core Coaching Method, and more specifically, our one-on-one fully tailored online coaching program. My online coaching program has kind of been the flagship for Core Coaching Method for a while. Of course, we do have PDF programming and we have app-based programming. But if you want a truly tailored one-on-one experience with a coach like myself or a member of my coaching team, someone who is certified, somebody who has multiple years of experience working with clients in person online,

somebody who is licensed to provide a macro nutrition plan, somebody who is actually good at communicating with clients because they've done it for years, whether that be via phone call, email, text, right? This one-on-one coaching program is really designed to give you all the support you need with custom training designed for you, whether you're training from home, the gym, around your limitations and your goals, nothing cookie cutter here, as well as easy to follow macro nutrition programs that are non-restrictive. You'll get customized support directly from your coach's email, or they'll text you, or they'll WhatsApp you. We'll find the communication medium that best supports your goals, as well as provides you with accountability in the expertise

you need to succeed, as well as biofeedback monitoring, baked-in accountability support, and all of the stuff that you need from your coach when you check in. We keep our rosters relatively small so that we can make sure you get the best support possible. But you can apply today by going over to corecoachingmethod.com, selecting the online coaching option, and if we have spots available, we'll definitely reach out to you to see if you're a good candidate. And if we have spots available, we'll definitely reach out to you to see if you're a good candidate. And if we don't put you on a waiting list, but we'll be sure to give you the best shot at the best coaching in the industry. So head over to corecoachingmethod.com and apply for one-on-one coaching with me and my team today. Okay. This question from James Walton,

you get a high school class five days a week for 40 minutes. How are you organizing the week? I'm assuming this is like a PE teacher, um, who's getting five days a week to work with, um, you know, let's say 30 to 40 kids for about 40 minutes. So if you're doing it Monday through Friday, and I'm guessing you're going to incorporate exercise with resistance here, I would probably say that with youth, specifically young adults, the development of coordination and body control, especially when they're in these phases of their life where they're growing rapidly, is really important. So I would incorporate lots of body weight movements, lots of low level plyometrics, lots of calisthenic type movements, um, to develop coordination. Certainly don't fear the weight room.

I would probably want to be in the weight room at least Monday, Wednesday, Friday. Um, if you have them for five days, I'd probably do Monday, Wednesday, Friday in the weight room. And then maybe Tuesday, Thursday on the field, doing some mobility, stretching, low level plyometrics, maybe calisthenics, um, use more machines, free weights, barbells. When you're in the weight room, I don't see any reason to go to the weight room five days a week. I would probably do those three Monday, Wednesday, Friday sessions, total body, and look to like teach them one upper body lift, one lower body lift, and then maybe

incorporate two to three accessory lifts. Um, again, most high school PE classes, assuming that's what this is, um, are going to be relatively crowded. Um, and you're not going to get a ton of one-on-one time with each kid. So you don't want to overdo it on the technicality. Um, but I probably look to do something like that, paying attention to the development of motor patterns and coordination as well. All right. This question comes from Amy joy underscore X two time under tension trainers telling me don't lift heavy. It's just time under tension that's needed. So, uh, yes and no, I would argue that time under tension, let's say we equated for time,

but one guy did 40 seconds of curls with complete tension, whatever that means, and the other guy does 40 seconds of curls with complete tension, but one dude has a 20-pound weight and one dude has a 40-pound weight. The dude with the 40-pound weight is going to incur more of what is known as mechanical tension, which is one of the three mechanisms that drive muscle growth. The three mechanisms that drive muscle growth are mechanical tension. Time under tension will enhance this, which is to say that more time spent lifting and controlling the weight is applying more mechanical tension. But for every rep and every pound of additional weight you do, that is more tension. The other two drivers of hypertrophy or muscle growth are metabolic stress, which is just

a buildup of metabolites. It's oftentimes that Bernie pump feeling that you get. So time under tension might enhance that. Um, and then the last one is muscle damage or proximity to failure, which is usually driven by the lengthening of that muscle damage or proximity to failure, which is usually driven by the lengthening of that muscle, the muscle getting longer or, you know, training so close to failure that you're creating more micro tears. So longer eccentrics and more failure. Now, I would venture to guess that lifting with control through a full range of motion and not being sloppy is going to enhance time under tension for everybody, but I still think there's value in lifting

heavy. I would just never lift so heavy that I couldn't do the lift properly and control both the eccentric and concentric portions. So I think the real answer here is lift with good form, maintain control of the entire range of motion, and do that with the heaviest weight you reasonably can while hitting your rep goals. Question from Sam's Leonis. Probably a dumb question, he says, but should you skip creatine on rest days? You can, but I wouldn't.

I think when it comes to creatine supplementation, the proof is in the pudding. Two to five grams a day, whether or not you're training, is best for maintaining saturation. So that's what I would do. And that's what I do. I didn't train today. It's 3 10 PM right now in California. When I'm done filming this, or I guess they should say recording this because both of my cameras just died. I'm going to mix up some creatine and take the dog for a walk. And I'm not training, but to me, it makes sense. Okay. Question from NCSUF, uh, sumo versus conventional deadlift. Wife says sumo is more comfortable for her. So they're different. They're both deadlifts. And when it comes to like a powerlifting competition,

both are illegal. So you can perform both of them in a powerlifting competition because the bar path and the actual amount you need to move the bar on a sumo is shorter. A lot of people are stronger. It's also done with a wider stance and more abduction. Your toes are pointed out. So for some people, it's more comfortable at the hip. I think in my book, you should probably get used to doing both. I program both for most of my clients because they work different muscles. And I think there's oftentimes a false equivalency we draw between the two, like sumo versus conventional, because in the powerlifting space, a lot of people think that you should do sumo because it's easier and you can move more weight or that you shouldn't

do sumo because maybe it's cheating and everybody should do conventional. But if you're just training to build strength at picking things up from the floor and resilience and get better at deadlifting, why not do a little bit of both? And you know, my favorite deadlift is actually the one that doesn't touch the floor at all, the Romanian deadlift. So I would say, you know, it really comes down to like in this example, you're talking about your wife, she's more comfortable doing one. Then that's the one that she should probably do more of. It feels better. Maybe she's got a little bit of a longer femur.

It makes it a little bit easier, but you know, you shouldn't also avoid them because maybe you're better at conventional. There's no reason not to get good at both, in my honest opinion. Okay, Rosie2593 does too much walking stunt. Muscle grows 17,000 steps a day and I eat a gram of protein per pound of body weight. Rosie, there is absolutely no fucking way in hell that you are losing muscle from walking 17,000 steps a day. There just isn't. And I know this because I walked 20,000 steps a day and I've never seen any reduction in muscle even when I'm not training.

The interference effect or the amount of aerobic work that you need to do to see decreases in your anaerobic adaptations is much, much higher than 17,000 steps a day. So please, whoever you're listening to has you afraid of walking, please listen to them with a grain of salt. That is a little bit sensationalistic and very unlikely unless you are deeply underfed and very, very overstressed. Question from AJ next, difference between hypertrophy and strength training. So strength training is a umbrella term that includes all types of resistance training. It includes bodybuilding, powerlifting, Olympic weightlifting, CrossFit, anything that involves external resistance is strength training. Calisthenics is strength training. Hypertrophy is a term used to

describe the growth of tissue. You can have cardiac hypertrophy where your heart grows. You can have skeletal muscle hypertrophy where you train to build your muscles or your muscles grow. Now, hypertrophy training is training done with a specific intent to drive muscle growth. That is a type of strength training. Hopefully, that answers your question. Avneetcat asks, tips for better sleep hygiene, please and thank you. So, I'll give you my rapid fire ones. So, first, having controlled bedtime and wake up time. The second, eliminate blue light hitting your retinas deep into the evening. The third and probably most important one, minimize how much caffeine you drink throughout the day. The fourth, try to have

a wind down time. The fifth, make sure that the lighting and the temperature in your sleeping space are conducive to sleep. If you get all those things down, a lot of the rest of the stuff is just icing and sprinkles. Those are the big, big things that really make a difference. Tlav Vander Rob asks, is strength training six full body times per week too much? For most people, I would say absolutely. If you go back and you think about the question we had at the beginning of the episode about training back-to-back total body days, imagine doing that six consecutive times. That's a lot.

Question from MDSN BBLA is your thoughts on the rising popularity of Ozempic and its effects on the fitness industry. And I noticed that that kind of segues really well with another question I got about Monjaro, or, you know, the kind of, it's another GLP-1 like drug. I can't find it on here, but somebody also asked about Monjaro. But, you know, I am of the belief that obesity is the single greatest health epidemic facing humans besides maybe loneliness and like depression. And I'm really, really concerned about it. And I know from 10 years of working as a coach, a lot of people struggle with managing their nutrition. They can actually get into the gym and train, but their

inability to regulate themselves around food and regulate their emotions, thusly turning to food makes losing weight and maintaining a healthy body fat percentage super, super difficult. And these drugs unequivocally help with that. I don't know enough about the long-term effects. Nobody does. But I do know that long-term chronic obesity is not good. So I'd rather somebody use these drugs than be obese. That being said, the widespread adoption of these drugs is already affecting junk food companies. Krispy Kreme had its stock valuation lowered today. You know, whenever the financial guys talk, you should probably listen. This is something that Mike Dola shared to his story. And he and I were going back and forth last week, just kind of discussing some of the data that Walmart put out because Walmart has a pharmacy. So they shared the spending habits of

everybody there that's, you know, going to the pharmacy and getting Ozempic. And they're all buying substantially less junk food in the store. So if it's affecting corporations that sell food, it's probably going to affect the fitness industry as well. There will probably be over time a lot less people looking for nutritionists and dieticians specifically for weight loss. Now, one really big thing that I think will come of this is people who are very thoughtful about not losing muscle mass while using these drugs. So there might actually be an avenue for some trainers and coaches to do a little better. And instead of looking at Ozempic as like your competition, I would expect it to stick around and say, hey,

focus on how you can assist people who do choose to use that pharmaceutical intervention, which is their choice, not bashing them, not being like, oh, it's dangerous. If you don't know, don't say nothing. But if you can help them by incorporating higher protein foods and resistance to hold onto muscle, you may very well be an advocate and you could even see a boost to your business. That's it for today, folks. I hope you enjoyed the episode. If you did, be sure to leave me a five-star rating and review on Spotify and Apple Podcasts. Every review makes a difference and helps other people find the show so I can help connect them with better health and fitness. Thanks so much for tuning in and I'll catch you on episode 337.