Dynamic Dialogue with Danny Matranga - 406: postpartum fitness, creatine for women, are deadlifts RISKY, is cycle syncing a waste?! + more!

Episode Date: August 27, 2025

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Welcome and everybody to another episode, the Dynamic Dialogue podcast, the final episode before we make our transition to the Progressive Overload Project. As always, I'm your host, Danny Matranga, again joined by my buddies Matt Lococo and Holden King, talking all things, sports, fitness, culture, wellness, etc. And getting into some listener questions immediately in the show today. If you guys would like to have your questions answered on the show, the fastest and most efficient way to do that is just to DM any of us on social media. Those are all tagged below. Or pay attention every once in a while on my Instagram, I drop a question box where you can submit a question for either myself or the show. The guys will do the same in between episodes week to week. You can literally just leave them there.

It's probably a lot easier than sending them to my email. So if you want to leave questions for the show, find us on social, leave them there. Because some questions are honestly better answered long form here than they ever will be on social. So the six I have today are across a variety of topics. We have nutrition. We have two specifically to women's postpartum fitness, but that will be again very general. We have some discussions about the aura ring and wearables and more before we get into the rest of the episode where we're talking squats and deadlifts.

We'll play a little overrated, underrated. We'll talk about some new research regarding the menstrual cycle and how it does and doesn't affect women's training's outcomes. We actually thought this was all pretty interesting. And then we will go over a few things on the back end that we think are interesting

with you guys, but we'll go ahead and start off with our first question. This one comes from Dodge CityGal. These are all, again, Instagram username, so at Dodge CityGal. And her question is, what are your tips for getting in more vegetables. So I'll go ahead and start. I do think most people are going to benefit from getting

more vegetables in their diet from a health perspective, from a weight management perspective, from a regularity perspective. But personally, I don't love vegetables. I'm my go-to. Yeah. Even knowing how good they are, I tend to eat them because they're good for me, not because I like them. Totally. It's more about the macro or micronutrient breakdown that. So I think my very simple tip is to find like the two or three vegetables you really enjoy whatever those are and make sure that you have those in your house consistently because like i don't even play the fucking game of i'm going to try this new vegetable out this week it usually just rots in my grisper and i don't i never found the vegetables i thrown away the ceremonial bag of spinach that gets thrown out

every week only to be replaced by yeah week after week you know the meme i'm talking about talking about where the guy opens his fridge and he pulls out the spinach from last week and he's like, this would be the week. And he puts the new one in every week. That's very real for me. So I would say pick the vegetables you like. Make sure you always have those. What do you guys have for getting more veggies? You don't have to eat them raw. You can roast them. Add salt, pepper, add sauces that you like. Add them to your smoothies. I think a lot of people who are. That's a good one the smoothies working out like you don't really taste them that much some some vegetables are phenomenal in smoothies spinach i think is the main yeah you just don't want to taste it

you can't mix it with the fruit and don't let you taste the vegetables but no i'm eating the vegetables if you blended it into something totally totally that stands up like a lot at the top add a little into your eggs in the morning i don't know but they cook down and they do saute well and if you don't really like vegetables that much you can get a lot out of eating more fruit too having a combination of both is probably best. But if you just don't like them and you want more fiber and micronutrients in your diet, just eat more fruit.

Do you think you can get away with eating zero fucking vegetables if you're... We should do a study on. Carnivores getting hard as we speak. Yeah, hold on a second. You're right, right. No, but like I think if you ate

a ton of fruit that were all different colors. So we get the polyphenols like I have blueberries, There's raspberries, oranges, apples, and then I eat a lot of legumes and grains. I think you could probably get the fun. What would you be missing?

Some of the fiber. Some of the fiber. And stuff that's in the plants. I mean, there's a supplement for that at the end of the day, right? If you need to like avoid a deficiency, you could do some grains powder. It seems sloppy to just be like I'm all fruit grains and greens powder. But I do think if your fiber is where it needs to be, that's because like, what's the question is tips for getting more vegetables.

I have like a lazier approach. But I would ask why more vegetables? Is it for the health promoting benefits? Probably. It's like the following recommended guidelines, right? They want to make sure they're getting enough vitamins. What is it?

Two to three cups a day? Two to four cups. We can pack check that live in real time using artificial intelligence, but we won't irresponsibly. You need to eat at least, I think, three servings a day. I think two servings is kind of on the low end.

But if you get your fiber, I think this question should be, well, their question is getting more vegetables I'll say one more vegetables. But if you want to get the benefits of having a lot of vegetables in your diet, start with a lot of high fiber plant foods, whatever category they come from. Totally. And cook them to your liking.

I'm hearing from the producer, it is four to five cups of vegetables. Four to five. I'm getting colon cancer. Two to three guts. Okay. We're chilling. We're right on the money as expected. We're never wrong about anything.

Yeah, I have like a lazy approach to this as someone who intends to, get more veggies but doesn't like the spinach meme is definitely me but I just go big salad yeah favorite protein favorite protein love uh it makes me feel like I get two days worth of veggies and I might based on that two to three cups and the next day if I don't have a green it's like whatever I had two days worth yesterday and I'm still kind of figuring it out still getting my greens in I love fruit to your point too like I'd rather eat fruit weekly intake is probably important on average daily average it has to be A weekly average rather than daily, I think.

I think if people thought about things more on the average. I think the 24-hour average for nutrition is less important than the weekly average. For sure. I think it should be the weekly average. I didn't get my vitamin C by 12-59, you know, or 11-59 p.m. I'm fucked. Yeah, yeah, yeah. They just got to start over on the next day at midnight.

Pretty much, yeah. Those nutrients must carry over. So, like, it's good to just saying for it. But I do think your big salad is like that is a top five all-time nutrition hack, and it is a top five all-time weight loss hack and that is eat a big fucking salad every day. I've grown to like it. I have like three or four a week now. Yeah, three or four big

with chicken with like a steak, fish. Like you can't go wrong honestly. The satiety I'm getting from this salad is going up and up and up as you're adding protein and you're adding nutrients that come with the protein. Like it would be very difficult for people not to lose weight if they replaced one traditional American meal. Right.

That can be whatever it is. the average restaurant meal in America is like 1,400 fucking calories. Take everybody in the country, replace that 1,400 calorie bullshit restaurant meal. You know you shouldn't be eating with one big ass salad. You can put whatever protein you want on top. You can mix whatever veggies you want into that. It's going to be less calories.

It's going to keep you full or longer. The macronutrient breakdown on it is. A lot closer to your fiber goals, which 95% of Americans don't get enough fiber, which is pretty alarming staff. Well, not to mention like the weight loss-driven. an effect that you could probably argue with those people in general kind of want and for men

I think the recommendation is like 30 grams of fiber a day about about 30 I've had somebody tell me once and I like this you should get about 15 grams of fiber for every thousand calories you eat and I was like that's not terrible I do

think that you could probably lower that depending on who you are 10 to 10 10's good for a thousand calories yeah I like that anything's better than zero right they're doing it per how many calories you're eating because I think that's the biggest one here is like you're breaking down all of this food and you have all of this waste and all of it. You need the fiber with it. A hundred percent. So there you go. Just either add it to your smoothies, learn how to cook better with vegetables, keep the right veggies

in the house, have them in big chunks if you can handle like a salad where you get all of your servings at once. That works really great. But do not come up short on your fiber if you're working in more vegetables, lean on fruit and even supplemental fiber if you can't get there yet with veggies as you're working your way there. Next question is from Amanda Morris. And we're actually going to compare this with a second question. First question from Amanda Morris is struggling with postpartum weight loss. And then the second question from Mommy with Faith is postpartum workouts.

It's just the phraseology, which I think both of these go together. So we'll start with Amanda's question first. Struggling with postpartum weight loss. And I'm sure every woman on the internet wants to know exactly what three white dudes on a podcast have to say about women's experience after having a child. And I will tell you that I don't know a lot about what that's like other than the fact that Holden and myself have recently had children. And I think the number one piece of fitness advice I would give to any woman who is postpartum is to just be way fucking easier on yourself. I feel like the pressure never stops. my wife feels it I see her feeling it right I think the pressure is grace be patient it takes

time you have other things that you should need to worry about down I'm sorry that you're the world that we live in makes you feel like you're inadequate or you have you know there's something wrong with you because you have you're you're you're post you know you just had a baby there is something two babies and I watched her both times kind of go through the same thing she's done a great job I have had clients who have just had kids recently. They've done a really good job with it. One of my clients recently said, God, it's just been so easy this time to get leaner, which is like, okay, that's different. That's definitely abnormal. And I think for her, it's like, you know, I'm lifting weights more.

I'm breastfeeding a lot. I'm way busier in my life. I just don't have as much time to eat. So everyone's going to be a little bit different, obviously, with how they get to their goal of weight loss, but just again, give yourself some great. We're going to give you reasonable tips. We want to help you guys. I think the best thing you could probably hear, though, from like, a group of three dudes is actually like, yeah, this is hard, this is easy. This is easy to get like overwhelmed with. You're going to feel tremendous societal pressure that you've felt your whole life as a woman. And then you get the nice little extra slap in the face of having this like deluge of hormones that really complicate a lot of these feelings. And you still have

the same social pressure. I got to look the way I'm supposed to look. And if I don't look the way I looked before my child, I need to be the hottest version of a mom. I can be as fast as possible. I don't, I'm not saying that's how everyone feels, but a lot of women clearly feel that pressure. And I think social media is a big driver of it. Social media has to be the biggest driver for me, thinking about like people our age now, having like grown up with it, having kids now and being relatively addicted to it even, like,

you know. And there's a flex of like, look how good. I see this a lot. And I honestly don't love it. I'm, I'm a big celebrator of women in fitness who have accomplished things with their physique that are impressive. Hell yeah. I have had a child.

I'm trying to share how I'm working that into my routine. I'm getting killed for that on the internet sometimes. You can tell a postpartum woman

who is very hormonal is anything from a guy saying, hey, just getting a calorie deficit. Yeah, that's for the trainers out there for sure. Don't do that. There's a better way to say it.

And it is the case that no matter where you are that a calorie deficit is what drives weight loss so I so many women, a lot of women who breastfeed lose weight during the postpartum window because the actual cost of producing milk pulls them into a deficit.

A deficit is required, but like eat less, move more is not something you want to hear. It's like the equivalent of calm down when somebody's like freaking out. It's probably the worst time to just launch, have you tried a calorie deficit yet? This works great with menopausal women. Let me try it with the postpartum woman. It's like you do gentle, more. I think actionable language. Like, okay, yeah, you're going to need to get into a calorie deficit postpartum if you want

to lose weight. But when is the most appropriate time to lose weight? Do you have a plan to start or stop breastfeeding? Do you, maybe you only want to breastfeed for six months? Can we approach our weight loss after six months? That can be like a really, oh yeah, let's do that. Okay, cool. The big one here.

The biggest one for you ladies who are wanting to do this as quickly as possible. How well are you sleeping? how well is your baby sleeping like that matters so much you're trying to be in a calorie deficit and work on your diet and your sleep sucks that's like almost impossible i think i do think it's impossible well it's not impossible but what makes dieting hardest being poorly slept being highly fatigued being super stressed what all new moms have in common poor sleep's highly fatigued highly stressed i under all the moms out there shout out to all the mom's the pod but listen I don't think we want to contribute to the pressure that a lot of these women feel in the space, having actually trained women, having actually had children.

And I think that might be the ultimate missing peace and fitness is the majority of people giving advice to women who have children about how to get in shape. Do not fucking have children. I've never fucking had children. And I got bodied when I became a parent with the demands of making my fitness and my parenting fit into, my existing life. Right. You have to make adjustments. I literally had to buy a gym in my garage. Like, I'm not making it to the gym again. Dude, isn't that how it goes? $6,000. But it is good to be able to. And Lindsay's, my wife's used it a lot too. It's been great. These are the actionable things that we would say. You're going to have to pivot and adjust.

I think that's true, though. You have to bring it home. You have to be flexible. Second question from Mommy with Faith is postpartum workouts. And I think, like, from a fat loss perspective, be gentle, handle this with grace, go slower than you want to go, ditch the pressure. But the training stuff, I think that's where all of us really are more likely to give you fun advice that you guys can take and run with, because that's the stuff we can absolutely relate to. We're never going to fully relate to being a postpartum woman, but we've trained a lot of them.

And I think that's for a lot of women, how they reconnect with that sense of self and find that fun exercise can actually make the weight loss easier, even if exercise doesn't drive it. It can get you going again. Do you guys have any specific stuff you do with clients who are postpartum, anything you avoid, anything you look to add in, any immediate things that jump to mind? I think like the most important thing is like, I don't think you have to switch up a ton, but you have to modify like where's or like, what's necessary, where it's necessary. A new normal. Yeah, like there's a new normal and ultimately the farther you get away from having said child, the better things are likely to be.

Unless you want to, you know, choose to prolong or continue your family, have more kids, then you'll ultimately probably face this again. But you probably do a lot of the same stuff that you do before you got pregnant, even during pregnancy. But all of it has to be like with a particular modification and intensity, I think that you are in that phase of kind of the postpartum. Yeah, I have to train with and through because consistency at the end of the day is what matters. You don't want to just go in first time back, crush it like you never had the kid.

Body responds a little bit differently and now you're sore or you hurt yourself. I have seen them. So ease your way in, be consistent with it. Yeah, and I'm no, by no means, a pelvic floor therapist, far from it. But, you know, the core has some weakness, obviously. coming back and you probably shouldn't stay away from stuff where you really have to bear down and really brace your core a lot against like really heavy weights like back squats and deadlifts and maybe even stuff where you're splitting your legs where it might give you some hip pain in the

front one of my clients right now is dealing with that like you know split squats and lunges we go a little lighter on those and we kind of take that day to day based on how you feel so I want to be too concerned about getting as strong as possible I would just get in there and start moving and doing things that feel really good and get us exercising because really exercise is the most important thing, get you back in shape, let your core recover a little bit, and then start adding in more of that weight training down the road with a little more intensity. A few things that came to mind just listening, like, it's every woman's different. Like, so if you had a vaginal birth or a cesarean birth, that's going to have a big impact

on when you get cleared and what you get cleared for. And you probably have, like, a physician, and all women who've had a baby have the physician they had during the pregnancy, they have the resources, and you're going to maintain a relationship, and that's going to be the person who clears you for exercise. And you want to be able to be like, how much exercise am I cleared for? How am I progressing? How am I healing? And again, how you had the baby and how much you worked out before you had the baby

are going to impact these things. But Matt and holding are right, consistency is a big one, and then listening to the feedback you're getting from your body, if you're getting pain on an exercise that used to be able to do, do it lighter or do it through a smaller range of motion. The whole meta key of like, if you're a woman returning to a focus on fitness after you've had a child, is to probably slow it down and to give yourself more grace than the wellness industry would ever give you.

Yeah, maybe the best thing is to just not be on social media for the time being. Yeah, I do you think social media is possible? Always eroding the body image of most millennials who use it. I think it's, like, particularly difficult if you are going through a huge transition in your life, like having a child. I think it sets you up for almost an instant relapse if you're doing good with your body dysmorphia at that point in time. Be realistic.

You just did something that's harder than anybody in the gym's ever going to go through, ever. So, yeah. You know, more than, like, 90% of it. You're going to come back probably fucking stronger. Just give yourself some time. Have you hit a sense of failure, bro? Have you done birth with a weighted vestover? because like I do

Murph All right guys What's your time bro All right We're going to Mel Rippin I like this question Thoughts on the ORA ring

So for those of you Are you are listening ORA ring is definitely The number one wearable In the health and wearable technology space And wearables are Fucking huge right now

The head of America's Health and Human Services Department Insists that all Americans Should have a wearable Which if a I'm just going to quote this out there. If anyone from the fucking government during COVID said, I want you to wear a wearable biometric tracking device, everybody who had, like, a lot of people would have shit their

pants. They're like, hell no, I'm not wearing your wearable, but now they're like, I want an order ring too, Daddy. And I just think it's so corny, bro. What is he wanting? Is the wearables for glucose monitoring? Is that what he's talking about? Well, my girlfriend has an order ring. As asking our general thoughts on them, and I'm taking this on a tangent for funses. But Matt, you're about to add something. Yeah, no, my girlfriend has an aura ring. She's like pretty much checks.

Men watching the pod hoping Matt did not have a girlfriend are devastated. Devastated. But like she's really in tune. She loves checking like the app about certain things. I don't know if it's a placebo effect or anything like that. But, you know, she gets good stuff from the data. She's consistent about it. And I think that if you're going to.

a wearable or a ring anything is you got to make sure the measurements you're taken is consistently with that one thing not getting feedback from a bunch of different things yeah i think that's for sure but it tracks like her like stress level how well they slept like things like that which i do think are barometers for training and overall health so i mean i have a if you're not to track maybe then like maybe it maybe it might be somewhat beneficial in terms of helping you up your game a little bit. I don't think it's necessary, but definitely not going to say it's necessary. These things are fucking like $400. Yeah, somehow my girlfriend managed to get it for free. So it's like, oh, yeah, she didn't drop any money on it.

It's like making fitness more expensive. We fucking need way less of that. You do not need a fucking $400 ring, $2,000 cooling mattress. The watch. A $100 a month greens powder to get in shape. If you have a fucking $2,000 health arsenal, but a two cent work ethic, you're fucked. Okay, you just need to learn how to work hard and be consistent, ultimately. I'm pretty cynical about this stuff. I honestly don't, I'm sure it helps a lot of the users. I actually think this data is not that helpful for most people who get it, and it might make you a little soft.

Oh, my ring said I'm tired, so I'm not training today. I don't need a ring to tell me. I'm tired. I like it, that it just makes her more excited about fitness and health, and to me, that's the win. That is a win. I admittedly have a cynical position on these wearables. I'm not a fan. I do think the data is good.

I think less people use that data to enhance their training and more people use that data to be like, ah, I'm weak and low resilience. And I knew that after being up all night, my sleep score would be dog shit. See, just look. Right. And now I'm chained to the data that I've seen

that tells me I'm weak and low resilience. And like, frankly, there have been so many days where I just had to wake the fuck up and go the fuck on with my life. And I didn't need a goddamn ring to tell me that. No, you already know that.

In fact, I needed a ring to say, bitch, I know you're tired. Figure it out. And like, I honestly think this data can be wonderful, but it's a very expensive tool. It is going to monitor stuff that can be helpful, like sleep, and stuff that can be not that helpful, like recovery score. And if you want it, go for it.

But I think you have to be diligent about using the data to get a benefit. That's my cynical thing. Well, also, like, the data, the margin for error is not just slim. It's, like, bigger than you'd expect on most of the. these things too so it's hard to that's why i said take it consistently whatever measure measurable you're going to wear just take that one and use those measurements and don't use anything else make it consistent a lot of this data is highly inaccurate but if you're wearing it and you're doing it consistently and you're following patterns and trends and you're into the data i think that's cool and i think it can

maybe give you some benefit but you also don't need an aura ring to tell you that you know you stayed up too late and had three glasses of champagne and now you're sleet you're stress you're out and your recovery sucks ass you do not need something to tell you that and also to danie's point you know there's this placebo effect that could probably play a role in this when you're looking at something you're like oh you know what today i haven't trained in a few days but i'm just waiting for this recovery to go get up a little bit just go to the gym and do it because actually most studies will say that if you're underslept it's probably better to go work out than to not so there's that for you yeah i mean it's like oh i'm not what am i if i don't if i work out on low

sleep, I might not get optimal gains. Okay, fine, but your day will be dog shit if you don't go exercise. And, like, maybe that's what you needed to hear today. Like, you know why your workout today is not going to be one where you're moving the needle too much. You might make one or two personal vests, not six. But guess what? You are not going to thrive in a low sleep environment without.

And again, we're making this a lot about sleep. I'd like to just make it more about the wearable. Every client I've ever had, who ever went out of their way to buy an or a ring was the kind of person who I thought would use the data and had one before I met them or got one because they're that kind of person. If that's who you are and you love the data, go for it,

but if you're like, is this the thing I need? Am I missing the information from the aura ring? Will that make me successful? I do not think that's the case. I don't know if the or ring is getting you to show up more. I actually think it could do the other thing. And showing up is the most important thing. Isn't it funny? I am showing up

on days where you're kind of tired. I mean, it kind of depends on who you are. even the best the best time to show up the science that i have seen actually says that when you go on the days that you do not want to go to do the things that you do not want to do your brain adjusts to make those things become more likely to stick it's almost like you prove it to yourself a little bit when you go on the days that you feel the compulsion to stay home yeah and it gives you all the data i think you need like you go there and you're like oh this is how i feel when i'm not well-rested when I'm not well recovered.

Like, oh, wow, like, I'm going to experiment with this a little bit more. And this is how you make gains in the long run. Like, you're not going to feel your best all the time, maybe a few times during the week. I don't know. It depends on the stress. There's a lot of different things. But, yes, you're not going to feel that great when you go to the gym all the time. But working through those is how you stick with it, and you keep showing up in the long run.

100%. All right. Next question. At Cooja, 1979, wants to know. Why does it take longer to lose weight when you are past 40s? So none of us are past 40s. This is uniquely, we're not in that range, but I think like 90% of our clients are over 40. I think being like 34 with two kids puts me about 45.

I think metabolically speaking, that sounds right on the mark. Right on the market. So, you know, it can take longer because your priorities change you to get older. you have more responsibilities you have things matter more sometimes well actually no you don't i think that's all of it honestly i think life just slows down and you don't have as much time to give to your fitness because it's no longer about you because if you're past 40 and you know maybe you didn't want kids maybe you don't have them but a lot of people i think do usually have kids by then and again your fitness is no long what's about yourself but you got more responsibility now to

your point hold and sorry continue most people who get older move less and i think that's the biggest one is just you're moving less. And I think we undervalue walking and staying on task with things and doing more chores and doing other things that might be outside of that, like when you get older. And I think that's the big one. Yeah, well, the recipe to lose weight never changes regardless of what age you are. People typically eat more calories as well. So there's that too.

But I don't think it's actually, it doesn't, I don't think it actually takes longer to lose weight at 40. Most of the data is going to say, like, your metabolism isn't actually slowing down. And that's not, like, it doesn't slow down until you're like 60. They're 85 or something. Your whole life pretty much. No, there's a guy who does this research. His name is Herman Ponser. There's a name for you.

Herman. Sorry, squirman, Herman. Your research is great. But he's from Duke University, which is like a really good university. So we're really on the money. But he does this metabolism research. Okay. And we're going to have to pull this up because I don't want to get.

this wrong but i'm pretty sure his research has shown that the biggest decreases in like metabolism like oh i'm i'm old so i burn less calories they don't really kick in until later in the lifespan and like the amount your metabolism drops every decade is like not a huge amount actually looking at the research i was actually surprised because you will often hear your metabolism slows down as you age. And there is a decent amount of literature supporting that that slowdown is really minimal. And a lot of it can be attributed to the lifestyle stuff you brought up earlier. We're moving less. We're sitting more. We're driving our kids around. We're more stress. Way more stressed. We're probably eating out fast food more doing so. I mean, if you think about it,

even from the convenience of like door dashing, now you just have to get up off your couch instead of get up off your couch and drive your car through the drive-thru. Like that's more effort. to do that obviously you're not even doing that anymore people who door dash tend to be people who have money and people who have money tend to be people who are older and i do think like people who are 40 they have the resources more often than people who are 20 to afford trainers and to afford healthy meals and to afford all of the stuff they need but they also have the resources to afford nice fucking wine door dash dinners out and like a lot of why people were skinny when they were younger is they didn't have the resources to go out and live it up or they're like in athletics because

usually that tapers off through life too like people are very very active early on through high school and then like it's it's hard to progress to the next level like margins are very slim so you likely to stop playing and stop moving as much and that's kind of how weight gain happens yes let's just say what if kujo or kujah isn't door dashing right but he's maybe he's saying that Okay, it's harder for him to lose weight right now past 40. But he's also saying, like, why does it take longer? It doesn't necessarily take longer. It takes awareness of, like, how many calories you're eating overall.

And I know that's like it gets thrown around a lot, but here are some things that you could probably do. You can focus on eating more fibrous foods. You can drink more water. You can go on walks more often. Try to get a little weightlifting. And, you know, as we age, we lose a little muscle mass. And that might contribute a little bit to metabolic slowdown, but it's negligible with

how many calories you may burn at rest as you age. Okay, so it's lifestyle stuff mainly. I think it's like to your point, like the tracking kind of thing. You had to be like really honest with yourself and understand. Just a little bit of an idea. Actually are not what I think I'm at because most people grossly miscalculate how much they're getting than they actually are. So just make sure you're being honest with kind of your inputs and outputs, you know,

lifting and stuff as well. How much weight did you have to lose when you were 20? 10 pounds Probably yeah probably not that much weight do you have to lose when you're 40 Probably more than 20 pounds Okay that's probably why it takes a little longer Your physique has accumulated a little more body fat Like that is also

Oh just you know When I was younger I just could snap back into shape like that Yeah you also weren't 40 fucking pounds overweight When you were younger you were 10 pounds overweight Oh fuck oh my God you're right Yeah I mean honestly like the truth is a lot of the reason it takes longer to lose weight when you're older is you got fatter every fucking decade and like you have more weight to lose

and like the difference between losing 10 pounds if you're losing one pound a week which is a very reasonable amount of weight loss and 30 pounds the difference is almost fucking six months okay you lose a pound a week you want to lose 10 it's going to take you six plus months to lose another 20 And most people do not have six months of consistency in the tank. No, they don't have that time either. Especially when they try, you know, extreme diet and try to go 180 on their lifestyle and actually be practical about this for yourself.

So it's like take your current diet, okay, take your current meals, your current morning routine, your coffee, whatever, wherever you want to find this and try to take three to 500 calories away from your current diet, okay, and try to add some more whole foods into it. Like that might be a really good start for most people and it's 100 times better. than starting a new diet. I kind of agree. Oh, yeah. Last question here,

kind of a non-fitness question from at Hardy Fitness. A fitness guy, non-fitness question. Hardy Fitness wants to know hottest NFL takes for this upcoming season. I have a pretty hot take that everybody won't hate. I think the commanders will miss the playoffs because everybody likes the commanders.

They almost made the Super Bowl last year. They have an incredible second year. quarterback and the reason I think like this is a hot take right it's supposed to be crazy take I saw the list of games they won last year they had some comebacks and I saw the list of

starting quarterbacks or quarterbacks that they faced it was fucking unbelievably bad we'll pull it up here but like as you guys go along I think Washington will miss the playoffs because I think they won a lot of games against teams that had

poor signal callers Okay. My hot take is the Lions don't win their division. Maybe make the playoffs. I wouldn't be surprised if they miss it, honestly. I think that O-Line being revamped and Jared Gough being a relatively non-athletic quarterback, not saying as a, I am saying as a bad quarterback. Non-athletic quarterback with pressure right in your face, I don't really think they move the ball as well. OC change. They don't get it done. Packers Division this year. My hot take is the Chiefs will miss the playoffs this year. Damn. After nine straight division championships,

Holden. Nine straight. They're not going to just lose the division. They're not going to miss the playoffs. All right, let's hear it. Let's hear the playoffs. They're probably going to lose the division

to either the Broncos. It's hard to say the Raiders. It's easy to say the Raiders. You just know it's hard to lie. Yeah. I know. Yeah, I think the Broncos and the Chargers are potentially going to be a better football team this year. I don't really have a lot to back up my claim for the Chiefs not making it, but I just think at some-

At some point, I mean, they haven't made, they made zero off-season changes, really. I mean, their team's pretty much the same. Last year, they lost six games last year, okay, Rushie's going to lose, the Chiefs did, right? No, no, I don't think so. Well, they lost the Super Bowl. They lost the Super Bowl, but I think they lost like two other games. games no regular season games chiefs lost five games pretty sure all right we'll pull that up

the chiefs had a weird like 13 and oh in games decided by less than a touchdown which that can't happen again that's a big one that's not going to happen and their receiving core they really haven't done much Rashis gonna miss half the season from what I understand like six to seven

games their running game their running game isn't that great they didn't add anybody there Checo will run hard though you know that yeah he'll run fucking hard right into the offensive of linemen back. He's all the funniest thing. He's got those steps down.

I mean, he's got intensity, man. He runs in a word of that. Mem. Someone was like, Isaiah Pacheco runs like he bites people. Like, can't unsee that every time I see him carry the football now. So we're all going basically unders on popular teams. I think the commanders will underperform.

Matt says that's true for the Lions. Holden thinks that's true for the Chiefs. Okay. Thiving into just our training and fitness-centric. portion of the episode. Okay, we have a fun little game of overrated or underrated, and Christian, our producer is going to key us in on a three count. This will be pretty simple. He will name an exercise. We will give a three, two, one, and everybody will give an out of ten rating. The largest outlier, if you love it or hate it, and you clearly stand out, you're going to have to vouch for

why you do or do not like that exercise. So very simple for everybody listening. It's just going to hear, I don't know, let's pick an exercise everybody loves. Dumbel lateral raises. And somebody's going to say, Stupid trash, you need to cuff your wrist. There you go.

And I might give it a 10. So there's dichotomous positions here, and we'll speak to them. Our first exercise is. Benj breast. Okay, three. Barbell, dumbbell. Yeah.

Okay, bench. Barbell. Barbell bench. Three, two, one. Three. Eight. Seven. Fuck.

Okay. Let's hear it. You're the outlier. I just think. And it's the exercise I do the least because it doesn't feel great for me a lot of the time. I do this one the least and I'm trying to like remove the subjectivity to it. Yeah. You can keep the subjectivity.

Oh, okay. Well, then I'm going to keep... That's kind of the point. I just think it's a pure male ego lift. Okay. And, you know... It's kind of why I like it. I love ego lifting, man.

Oh, damn, now it's a TED. What's up? Yeah. Yeah, I mean, part of it is I just freaking suck at it. I feel like I have like really long arms and the bar just has to travel a ton. And I haven't really been able to make a ton of progress on it. Probably because I haven't been doing it. But I prefer the dumbbells and the range of motion or cables and range of motion.

over that the barbell. I just think if I'm going to build a chest slightly more efficiently, you can definitely do with the barbell bench press people. So don't stop doing that. It's just not as good of a driver as you think it is compared to dumbbells. I think you're actually right. I would concede all of those points. I'd be like dumbbells are awesome. Cables are fantastic. Dumbbells might let you get more range of motion and in like position your shoulders. That's all good. I just think bench is really fun and I think it can absolutely be the only press you do. If you just did bench and cable flies

I think you could have a really strong, very well-developed physique. I think like I honestly get so sick of watching kids and young men in the gym doing like the I actually like the cable stuff but now we're talking about like hitting the upper pet like only doing like very

short ranges of motion and like I really think you can get a ton in your early training career out of just the barbell bench press. Like, there will always be a time to do these isolation exercise. There will always be a time to do flies. You will get a ton out of your flies if your chest is already strong. And building your bench press from, like, the bar to 225 pounds will give you a lot of

upper body strength in the chest and the shoulders and the triceps in the core. I do feel like it's a ride of passage. and I'm totally making all these garbage bro appeals for the exercise. And I hear myself doing it, but I don't care of it so much. It's the best. And I like to bench. And I think just like, fuck, man, like, I know if we said squat, it will get better than a three. I know if we said deadlift, it would get better than a three.

And, like, just, oh, the bench is, it's overrated, but I give it an eight. Yeah, that's fair. I think it only needs to be, like, programmed heavily and have been really consistently into anybody's lifting routine if you're like actually competing yeah that's true you get away with not doing it it's totally energy totally it becomes ego and that's fine if it's a confidence builder that's also fine stay in the gym oh then you said seven yeah flat benching dumbbells or barbells just even the flat bench works all three heads of the peck so it does work all the peck muscles so you don't necessarily don't have to go to incline after followed by the decline

My inner pack, because I'm really trying to hit my inner peck. You have to do the crossover cable and squeeze really hard. I thought the Titty fuck press was. You guys know the Tittyfuck named after Sir Edwin Tiddyfuck. Sir Edwin Tiddyfuck, rest in peace, brother. Please, may he rest in peace. God, if he got it, he got a big chest, starting at age 22. I posted something a while ago that said, if you really want to make gains in your chest,

just drop the barbell bench. And I kind of, I kind of, you know, needed to walk. that one back a little bit because the barbell can be is a very stable exercise which i like it's one object instead of using two which both are great like i said but the barbell does offer you know a unique way to push more overall weight and when we're talking about like building muscle like more load is probably going to be better if it feels good overtime right strength muscle i think a lot of people do the barbell bench and they just work up to a one rep max every time they do it so i think the programming is just not that great and it's easy to do because like you said danny it's

really fun and you want to see hey can i do like 225 this week and then 230 and it's not going to work that way i'd play around with all the rep ranges anywhere from like three to 12 with the thing and and over a couple years your chest will be freaking huge it'll be great um i think a lot of people do like with the dumbbells you can change your wrist position a little bit so you have this fixed position and maybe for some it might not feel great on the wrist or shoulder that's the only like why i gave it a seven but still overall great exercise um I'm all for it. Cool.

Next exercise is... What do you know? Three, two, one. Nine, seven. Ten. All right. Oh, wow. I am the outlier.

And I hate barbell squats. I used to. I love barbell squats. I'm super good at him, but I just give them a seven because I just feel like kind of exactly what you guys said about the bench.

It is a great exercise. You can move a ton of load, but when your clients come to the gym, you're usually having them press with a dumbbell. I just find splits. squats, walking lunges, step-ups are great, like, knee and hip extension unilateral exercises. And while I, like, love the squat for my own training, I do tend to use it as part of a litany of knee and hip extension dominant exercises.

I actually, like, see a barbell squat and, like, a Bulgarian split squat for, like, the average person, I go, yeah, that's probably, that's probably fine. Or we do either one of those. They're going to fucking kick your ass. and I'm just a little bit better luck now in my own training I have the squat 10 out of 10 I'm under the bar because it feels good for me but you guys could take it from there yeah I'm not gonna I do like you said holding back swats weren't normal piece of my program but I kind of worked them back in and I think found where I need to be with them like the longer link here individual I'm

pretty skinny still so like it's a lot of load on the back so I go high intensity but like low volume and just kind of ultimately work up to my one rep max for that day like how i'm feeling way more than like one point five times your body weight so you're moving a tremendous amount of weight with the bar in your body totally totally but like i mean the different variations like the front squat i saw like you guys doing in the gym the other day and i was like let me work those back in and i was like oh damn these actually feel all the good so uh when you said you found your squat i think what you really meant as you found a heel wedge to squat weight. Because I saw you

fucking do that. I think I saw that. I am on a wedge for show. 100 times better. Oh dude it feels it's friendly on my back and that's the whole reason why I like wasn't doing it. Yeah you're getting to the bottom of your squat and just back was like slow pitch softball and like rotation like a lot run around so the low back takes a lot of different like activity and like then loading up a squat on top of that's like yeah we're going to blow this out. With the wedge you can just get

a lot deeper. 100%. Yeah, my love back loves it a lot more. Did you say 10 out of 10? Hold me did say 10. I think that's completely fair. I did say 10.

You get those big ass quads for nothing. It's a 10 out of 10 for the right person, you know? Well, how about for holding? I don't think a lot of people maybe have the mobility or the skill to be doing barbell squatting and you can start somewhere and find a position and find the way to execute it that works for you where you can get the most out of your squatting. but I am really long too and I have really long femurs and I swear like a little bit wider feet for me and a heel wedge has helped me get the most out of my squatting yeah and for some people like

danny you know he can put his feet right under his hips and squat as to grass upright torso looking amazing because of the mobility mobility and the ankles that he has and like my ankles are pretty unique everybody's different I think if you want your squat to be a 10 exercise for you you have to adjust it to how you squat. Adjust it to how you squat. Maybe you use a safety bar. It's still technically a back squat. You can hold it right here instead of having to, if you can't really get back here.

But I just find, it's just another one of those lifts where you can get the maximum amount of load on your skeleton and move it with a high degree of force output, it from the knee and the hip. And I think when you're doing exercises like that, you have a lot of potential for growth. But you can get the same thing really out of a lunge and a split. squat, but you're going to have to switch legs. It is way more fatiguing to do those two exercises as well. And for me, right now my leg training is typically back squads and RDLs and maybe add in some lunges and I'm done. So that's all you need when you pick one of them as a back

just the high degree of intensity, a few sets of each and just trying to be progressive with it. And I played baseball on Sunday. I threw like 100 pitches. My back was pretty stiff. But I just waited it out. Wednesday in my back felt good. I crushed legs on Wednesday. It's Sometimes you have to program the back squat and other exercises to where they make sense for you. We have a lot of these we could go through, but I think this is actually like a really good segue to kind of a unique portion of the episode. We all saw a particular fitness creator who's pretty popular on a site today post a written form post that says two exercises. I've stopped doing at 45 years old. One back squats, two conventional deadlifts.

The risk to reward ratio is too high. And there are plenty of exercises I can do instead. And I felt like I sent this to you guys immediately. I was like, I think this is rage bait. The more I sit with it, the more I'm like, yes, there's generally some truth to this. But like, what do you guys think about this from? But squats and deadlifts are fucking dangerous if you're over 45, huh?

I mean, my question to this was, like, why did he stop? Like, was there a huge deviation between, like, what I used to be able to lift and what I'm now able to lift? And now what that way ends up. But, like, you can still back squatting conventional deadlift. You don't have to make it close to your one rep max. Why are you doing that at 45 anyway? Is my take on it. Could be that simple. Maybe you just hate them because you can't not.

good of them. That's why I was like bringing them up, bringing that up. You know, I think it's because maybe you're no way in your 20s or something and like obviously at 45 year old body is not going to function the same way as a 20 year old. If they feel like shit, you don't have to do it. Maybe it just feel like shit because you didn't use a fucking heel hatch and back squats. I mean, he's not wrong in saying there are plenty of safer, safe exercises you can do.

Yeah, but there's plenty of it. I just don't think you need to stop back squatting or deadlifting. I agree. Like back squatting and deadlifting in a, in a controlled environment where you're not doing fucking CrossFit, they're safe. They're pretty fucking safe. Shot to the CrossFit.

It's probably more dangerous to drive to the gym than it is to squat and deadlift, heavy-ass weight. Definitely is it. Even at 45 or 55 or 65, like it... Every 15 seconds, someone dies in a car accident. To my knowledge, not every 15 seconds someone dies of a back squat. I'd be damn sure at that. But every 15 seconds, some fucking 40-year-old decides to stop doing them

for some goddamn reason. I don't know, every 11.25 vagiloseconds, a 40-year-old decides to not exercise. Oh, I heard it was dangerous, and my back will explode because at 44, my deadlifts and my squats were incredibly high risk, high reward, no risk. But on my 45th birthday, everything changed. Yeah, exactly. For real. There's nothing wrong with changing. You don't have to do those exercises that are not mandatory at all.

And there are a lot of exercises that you will probably have to use less weight on now because you're holding dumbbells. want to squat, what can I do? Leg press. I think that's the most... I can lunge. Right, right. I can leg press. Step up.

Sizing your step up. You're talking about the spots. Oh, split squats. Yeah. If I don't want to do what can... This is the easiest one to replace. What is the conventional deadlift supposed to train? Like, what is the outcome?

I want to be able to pick something up from the floor. Yeah. Yeah, you don't need to pick up 300 pounds to do that. Like, yeah. Yeah, that'd be bad. I know a lot. of people who can deadlift 315 but they cannot fucking clean 135 because they don't have any power off the floor they can grip and rip a sloppy like slow 315 deadlift but they just don't

pick step up with strength could you reasonably make the case if you're 45 and just want to pick something up off the floor a clean a kettlebell clean or any submaximal deadlift to hexbar deadlift for christ that's my favorite man i love it's just It's like, yeah, just do that. And don't fucking one-ram max it. Because your glutes and your hamstrings and your back, all the stuff you want to train with your deadlift, there's a million amazing exercises for those.

When I saw this post, I wanted to comment, but I was like, I'm not going to comment. And then you sent it this morning. I was like, oh, cool, we can talk about it. Oh, you both fucking hated that and didn't do it. Damn, look at you guys. So, like, we should run the country. The thing is, it's like, you can do a conventional deadlift,

and, like, you can put it on a block and pick it up, like, a little higher off the ground. But he said he would rather do A little bitch He would rather do And he had commented on this post He would rather change the conventional deadlift To a Romanian deadlift

Yes Which like why I want to know why Likely more likely to cause you issues in the areas I think that people have issues with deadlifts Like deadlifts pips tend to bother people in one area They're lower back That's the risk is it not

Like what's the Are you worried about tearing your bicep No, the risk is... In a conventional deadlift, you can use... You're going to... Okay, just really... You're going to use more quadriceps in a deadlift, which might take more off your spinal erectors and your hamstrings and glutes.

Like, the RDL is going to be more spinal erector. Because you're talking, Dan, about hurting your back, is what I'm assuming. And it doesn't touch the ground. And it doesn't touch the ground. So there's no point at which your low back and core as it creates stability gets to take a break on any given rep. And most people have poor ability to create stability.

From the ground. and from the air down like fuck lowering this rdl feels like ass yep i don't know if that's a great choice for you either then yeah yeah and it might not be i do have clients that i have said hey we're not going to do this anymore because it doesn't feel very comfortable or maybe you've hurt yourself on it i've had a client tweak their tweak their back many times it's happened it's happened um and sometimes it's warming up maybe they weren't very prepared for it uh and that's usually the case. But I've definitely learned from it and moved on.

But for the most part, most of my clients can get away with deadlifting and squatting. But if they can't do back squats, we're going to go to goblet squat. We're going to do lunges. And if they can't do deadlifts from the ground comfortably, we're going to do hexbar deadlifts and maybe some single leg deadlifts, some split stance, stances, like all those are really good options, too. If you told me no more deadlifts, no more squats, everybody's over 45, like barred by law, I would say, okay, then we're like pushing split squats as the squat alternative and we're pushing the hex bar as the deadlift alternative because you have to be able to put,

you have to be able to push off of one leg and do something like a squat. And you need to be able to pick shit up off the floor. Yeah, exactly. Definitely going to have the best, like, lowest risk and a risk of a from the floor deadlift with a hex bar. Yeah, fuck being able to pick up off the floor. I just want a big ass dumper, you know what I mean? Like, what is the risk of being weak as fuck when you're 45?

Because I think that's pretty goddamn high race. I actually don't do that. I need to be able to bend over to pick up this freaking piece of trash on the ground. I better, you know, be able to deadlift. Speaking of picking things up and strength, we have, again, just a lot of stuff on here for the lady listeners today. This is new research from the Journal of Sports Medicine and Physical Fitness, published in July of 2025.

The research is titled, No Effect on or of Menstrual cycle, maximum strength and upper and lower body strength and trained women. This is a six-arm crossover study. So this is a new research that basically says... You are full of shit. No, I'm kidding. It's not saying. I kind of thought that too, because like when I shared this to my story and said, like,

wow, this is really interesting research. Like, women will find this interesting. I got over... No, I got at least 100 DMs from women being like, what the fuck? I'm so confused. And I was like, okay, I honestly think what's happening here is we're misreading the study title. We're misinterpreting what the study showed.

And we're, again, there's just a lot on this cycle sinking about the menstrual cycle. Everybody's keyed in here. I think we're missing that the key word is physical strength is not going to change a ton through the different cycles of the different phases of the menstrual cycle. And I see, I actually think of all of the things. that what my clients who are menstruating can do across the cycle consistently, the number one thing is the low they can lift. The volume they can handle does fluctuate. This study even showed, which I thought was interesting, that pain sensitivity varied tremendously throughout their cycle,

which checks. That checks a lot. I do think back pain, knee pain. All these things are more present in my female clients when they're menstruating, but they tend to be quite strong. And in fact, I have a number of clients who can train really well in the middle of their menstrual cycle, which kind of shocked me because it was like, I thought your strength, your performance, and all this stuff would be dog shit. But one woman could be completely fine. Another woman I trained might really struggle. But the strength, I think, is the most stable.

And this study kind of shows me that that's true. I don't know. Do you guys find the same thing to be pretty true? Yeah. No, I like studies like this as to shine another light on, hey, y'all are badass. And I hate when I see trainers trying to, or people in the fitness space, trying to profit on these things where it's like, hey, I have this optimal hormone balancer routine for you and hormone balancers. Hormone balancing pills to go with your super unbalanced hormone workout routine that I made for you because your hormones are unbalanced. That stuff happens so much.

So like women do it to women almost. Yeah, I know, I know. Let's leave that there. You do that a lot. If you are feeling like, you know, some pain, yeah, then just, again, switch the exercise up. Go from conventional deadlift to something else or as back squat or something else or whatever. I got a question, like, regarding this for you guys, though, like, how much of this, like, we mostly train women, right? So, like, how much of it do you think has to do with, like, the mood coming into the gym that day?

Maybe not necessarily, like, thinking, like, oh, I'm going to be just as strong today because I definitely don't feel like I did last week because I'm on a different phase of my cycle. so do you think like the mood and then therefore maybe like the decisions you make with nutrition and sleep throughout the cycle actually plays a factor a hundred percent like everybody like clients or other individuals listeners who are i heard this once that when you're an olympian you know when you're going to perform four years in advance right and if you're a female olympian and you track your cycle you could literally look at the calendar and be like oh fuck the day of the biggest competition of my entire fucking life is the worst part of the cycle coincides with the worst part of my cycle oh well guess i just won't compete in the olympics because i'm going to be in that

part of my cycle and frankly i think to your point going back to the aura ring that i believe the thing most likely to affect performance for that athlete in the olympics or a woman in the gym is the psychology what do you believe to be true about how your menstrual cycle affects your training based on everything you've experienced and what you know. And I think a lot of women have been told that their performance will be dog shit when they are in the ludial phase of their side. Right, when they feel like this lost luggage, yeah. I just can't do it.

And I have actually, this is surprise me because I was like, God, why don't have so many clients who are like, I want to be on the ball about this. You guys, when you're in your, when you're in that part of the cycle, you let me know how it affects your performance. We'll adjust. Like a lot of my clients, like, yeah, I'm fine. It doesn't affect me. It's super individual and unique,

and I do think you will have to adjust. But the one thing that you should be excited about is the loads and the weights you lift can be pretty solid across the training month. Yeah, you're not losing any strength. You're probably not going to lose as much strength. You might feel, like Holden said, he made a great point. That load is going to feel heavier

on specific exercises like squats and deadlift. The body's ability to handle the load is what changes, but your physical strength doesn't. 2.25 might feel a lot. lot heavier on that day. We know that the pain sensor. Then again, there's one study. This is one study.

Take this with a grain of salt. I would read this as like, okay, this gives me a little more resilience in my framework. I know my body can handle hard things, but I still have to adjust. I keep working hard in the gym ladies. Yeah, so you're not going to really, yeah, your strength isn't going to go down substantially whatsoever or any, any, not much. That's what this is saying. More or less.

Your strength is going to probably be pretty much the same throughout your whole face more or less so you're not going to lose any strength yeah and speaking of not losing strength i actually was just listening today to alan aragon talk about a study where individuals who were trained for four weeks did not lift weights but they did aerobic exercise they slept good they had an adequate amount of protein none of them lost a pound of muscle a single ounce of muscle they kept their muscle in four four weeks so if you're worried about missing one day in the gym throughout the week. Stop right now because you're not going to lose shit. People don't go on vacation because they're worried about losing their gains. That's crazy. And you're telling me you got four

weeks? Four weeks. Now, now, now if you were four weeks and laying down in a bed, all right, sounds nice. Be way worse. You would lose muscle, 100%. I don't know how much muscle, but because you're active and the muscles are contracting throughout the day and you're eating enough protein, that's what this found in four weeks, no resistance training. All they did was like 70% of their max heart rate aerobics for like 50 minutes, like three times a week. They did 50 minutes of cardio and no muscle. No muscle loss. Muscle loss is hard. Your body doesn't want to lose muscle. You have to really try. You really have to preserve it as much as possible. All right guys, we are going to finish with a game,

a draft today. Before we do that, though, I have a quick ad break for our sponsor. Legion Athletics. Legion makes a ton of high quality sports supplements that you can use. to help with a variety of different things, whether it's pre-workout to help fuel you for a workout, protein and creatine to help you recover from hard training. Legion has high-quality, third-party tested stuff. And honestly, none of us are going to really sit here and recommend you buy the dozens of amazing products they have. There's really like two or three that we all use and use with their clients at the studio.

The first is the creatine, whether it's gummies, capsules, or powder. We recommend five grams a day. And the second is protein that you can use to meet your protein goals. We all believe less supplements is probably the way to go. You should try to focus on Whole Foods, and we only really partner with good companies. So I would way rather you just get like one or two supplements that really help you reach your goals than a bunch of shit from a bunch of sketchy companies that don't work. And that's why I say go to Legion for vitamins, for pre-workout, for protein, for creatine.

If you want to poke around and see what your heart desires, go for it. But really, there's only three or four things we ever take. And I think the right stuff goes the long way. So you can go to legion.com, check out using the promo code, Danny, if you want to help support the show. Okay, so our draft day, we are picking four fruits for optimal health, well-being, and gains. Okay, each participant in the draft will have a four-person or four-fruit team consisting of four things. Your job as the listeners or as the viewers of the video are to pick who, is the best?

Whose would you want to consume if you could only consume one team's worth of the fruit the whole rest of your life? So we're looking at things like fiber, nutrient density, taste, and flavor are of course central to this draft. But again,

four picks per person. We're going to have three teams of four. And the draft starts with Matt, getting the first pick, then going to Holden, and then going to me picking last today. Right on. I'm going to start with the one that I know to have arguably the most nutrient density

in the kiwi. That was the popular first one, of course, right? More potassium than multiple bananas, more vitamin C than like multiple oranges. I thought the kiwi would fall. Packed little fruit. Later in the draft. Well, since we're factoring in nutrient density,

I was like, this is the one of one. I'll take the one of one. We should add it. We should add it. All right, what do you got? All right, snipe at the 101. I like the avocado. Oh, you guys are killing me, bro.

My team's ass. Yeah. I think there's a GPT, healthiest fruit if the douchebags that you have on your show took avocados and kiwis. I'm not for sure. I'm going to double up on both of those at the tree after you idiots took apples and orange. Since we're talking about taste too, can we be like, okay, like salted avocado? No.

Now that you took mine, you have to, of course, you get guacamole. You get all of this amazing stuff. Yeah, okay, okay, yes. And you got the only fruit that has fat in it. So besides coconut, which I'm taking at the 103, I don't like it. It doesn't taste good. But I literally can't live without some type of fat. And there's really only two fruits that have good fat in it.

Avocados, which, wait a minute. Chat, look this up for me. Is an olive of fruit? Because if an olive is a fruit, the 103 is olive. An olive is a fruit. I will be taking olive at the 103. Thank you. The coconut.

Thank you. Yes. Coconut, you have been released from the team. You are ass. You are very high and saturated fat. And you are like, you're like the old school, like liberal version of beef tallow. Nobody likes you. Have you guys heard that one?

Coconut oil is just liberal beef. No, beef tallow is just coconut oil for fascists. Yeah. They say conservatives. It's the same thing. So 103 is all. And now I have the turn here. So I got a healthy fat and a not tasty olive, but I got to get in really nutrient dense fruit.

It's just going to keep me capable and fueled. And it also has fiber. I'm going to go with blackberries, but blackberries are extremely nutrient dense and loaded with fiber. So I have olives and blackberries, which sound pretty gross together. so you lose that's terrible nobody you're you lose they're not voting for you hold it's gonna be like tomatoes and then onions and then jalapinia I just have guacamole I have to pair these two things do you no no actually it all goes in a smoothie yeah okay well you can't taste an avocado on a smoothie at all so you're set it's good

okay so you are on the clock you are on the 105 I'm up with one oh five wait who did you pick what did you he had the one-on-one kiwi I haven't picked again So you have a fat source like me. I'm after you. Let's just go strawberry. Class. You know, very hydrating. Lots of strawberry, kiwi.

Tons of vitamin C, super flavorful. Thank you. Yeah, very flavorful. Probably the top berry. Yeah, I was really hoping the strawberry got back with the kiwi. No, but you get the double up here on the turn to go with kiwi. I'm going to go with a cherry. Okay.

I'm sleeping good at night, boys. Oh, yeah. That is true. Dark cherry. tart cherry juice helps with sleep good luck with your sleep i didn't know that yeah wow well i'm gonna pick something that's really gonna fuck you up later oh all right so i got cherries and the kiwi i'm gonna go with a just classic orange orange slice get some orange juice vitamin c the immune system's gonna be solid right so you got you are i have a kiwi

a keyi i have a cherry a cherry and i have an orange a that is a all exciting on the flavor profile. What do you have here at your first pick of the third round? Avocados, strawberry, so far. Yes. You know what? Some might say that this is the worst fruit.

Okay. But I think... Who would say this? Let's see. This is going to be a trash fruit, obviously. This is a hot take. Well, a long time ago. Danny, you actually told me this is the worst fruit of them all.

He's about through its seeds, boyo. And it's a... Banana. Oh, yeah. Bananas are so lame, but they taste so good and they make smoothies really good. They taste so good. They're thicking up the smoothie. And you know what?

I looked this at the other day. I was just like, man, you know, I've got this apple here and this banana here. Which one's better? Which one has more fiber? Banana. Come to find out they had the same amount. I was like, I've been like to my whole life, thanks, Terry. I just thought bananas did not offer the-

This was like 10 years ago. I don't know. I remember. Ten years ago, I was very anti-banana. But now that I take funding from big banana, I'd like to say that I have learned a few things professionally about bananas and what they do for our world, and how they really hold it all together.

Bananas are good. The ultimate anti-cramping tool, according to everybody, right? Potentially would have picked them at the turn. But you guys left me with what I think is perhaps... A lot of potassium. I'm a muscle guy. Bro, I know you're taking that dragon fruit. Fuck, dragon fruit is trash.

I actually know what you're going to take. Start with a pee, I think. No? A papaya? No? No, I do like, but you guys are fucking with me. You're trying to get me off my game to get me to pick a fruit that I don't want to pick, and that's not going to happen.

I know it's going to that 4 am. smoothie of yours outside. Blueberries are my next pick. That's a good one. Blueberries are incredibly high in this thing called anthocyanin, which is good for your brain. Okay. And that's all I really remember about antisiana. But blueberries have a lot of fiber, a lot of antideh. And here's the fact.

The darker than fruit. You have all black fruit. The more new. No, fuck. I was No. You do have a black beard. The darker, the fruit, the generally the more polyphenols are in it.

The more that shit's not coming out when you stain yourself, that's good. Asi berries, hello. Those are ass, though. They don't taste good. Blueberries. And on the double up, on the way back, this is because this is my last pick. Absolutely. Okay, okay.

We just got our last one coming here. I have not selected a fruit that I enjoy eating, which is kind of. A bummer, because the whole point of the game is to, you know, kind of enjoy it. So I'm going to pick the pineapple. Nice. Pineapple is delicious, and it is high in the digestive enzyme baromelaine, which will help with the pooping. After my large, like, blackberry forage and fibrous blueberries. So can you tell me what else pineapple helps with?

Oh, yeah, I have heard that from Hot-Dub time machine. I don't see, I don't think there's any core. relation there. I don't think that's true. You have to know. Well, you know, who's not going to find out you guys? Because you didn't pick pineapple. Yeah. So I'll just, well, yeah. I don't know. I'm probably not going to find out of you. All right. Holden you're on the clock with your last pick. You have avocado, strawberries and banana. And bananas. Yeah. Let's just go with raspberry. Wow. Okay. Raspberry and raspberry combo. Really fibrous. He could go redberry banana smoothie with added healthy. I think I have the best

tasting and the most micronutrient. You guys left me with the one I'm actually surprised. I know. How did this make it all the fucking way to the last pick in the draft? And I fucking love this fruit. It's probably my favorite fruit. I know I'm taking the fucking mango. I thought you were going to pick mango. I'm going to take the mango. Literally

the Mr. Irrelevant, last pick of the draft. We just drafted the top 12 fruits and did not select apple. I was just saying we didn't select apple. That's fine. Apple is the should do we're saying. He's a draft. I know. He's falling. through the grass. He has character.

That's the one thing I like about apples over like when it comes to just purely satiety. They're always there. It takes a lot longer to eat an apple than it does to eat like a whole cup of like blackberries, which all is so good. But it's just like I want something I can chew on.

The portability of your banana will be a difference maker. I can eat that like one by. I cannot take my fucking pineapple with me anyway. Like what am I going to do with this? You're going to stab somebody with it. I need cutlery to open my incredibly, my olives are portable, my berries are portable, but they were messy. A banana and an apple, you could throw in the back seat of your car and come back to it.

Two days later, that is unbelievable. I can't do, well, cherries, I guess, maybe, but I can't do that with really any of them. So here we go, folks. We have olives, blackberries, blueberries, and pineapple. I need you to work with me here. We have cherries, kiwis, oranges. Orange and mango. That's pretty baller.

That's pretty good. And then I've got strawberries, raspberries, banana, avocado. Well, I'm cooked, but I hope you guys enjoyed the episode. If you did, be sure to leave us a five-star rating and review on Apple as well as on Spotify. We want to know who you think won the draft. Was it me, Matt, or Holden? Also, share this and anything you see from the pod to your Instagram, story, your TikTok, wherever you share content so we can help more people get way less share.

fitness advice because there seems to be a proliferation of that everywhere on the internet and way more good advice from people who actually care. Catch you guys on the next one.