Mind Pump: Raw Fitness Truth - 029: Bonus Episode: Cholesterol, Growing Healthy Kids & Gaining Weight

Episode Date: February 19, 2015

More Q&A with the MindPump crew and special guest Craig Capurso. This week they take on dietary cholesterol, feeding kids a healthy diet and how to pack on weight if you lack appetite or have difficulty packing on the pounds. Oh, and by the way, would you like some FREE products from Sal, Adam & Justin? Details in this episode on how you can get their awesome training programs for free just by leaving a creative 5 star iTunes review! (Contest ends Friday, February 27th, 2015)

If you want to pump your body and expand your mind, there's only one place to go. Mind, hop, mind, hop, with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. Alright, welcome to Mind Pump. This is the show that will raise look like Craig within one year. Yeah, Craig actually Are we we recorded an interview episode with mr. Craig Capurso He's in the background hanging out with us a little bit. So he'll chime in everyone's while if he feels it's okay If it's appropriate, yeah, he might dive out. I wasn't there for that one guys So we wanted to do another Q&A episode these get these are really pop did you did you introduce us?

I didn't do that again. Okay, so, well, everybody knows Craig Kapersoz. Who's talking? Adam Schaefer is the dickhead that keeps talking. Just an Andrews and myself, Salda Stefano. Boo. All right, so, so the, what do you want me to say about that? I want a special, very special.

You don't want to be a dickhead, I think Justin will be the one. You got dickhead, I got no, no, no, no. You got the silent voice of this. The most is, I'm silent, Moses. Can I just say that was the best so far? Okay, for those of you guys that are listening and Those you guys that are listening and I just want you guys to know that we read every single review that gets put up there And we I love to see people. Oh, I love to see people that are creative and funny that take stuff and spin on words and leave cool reviews

And can you read that Justin? do you have it by chance up? I mean, maybe I don't have it like you'll find or I want to read one of them. That matter of fact, we should let them know about the contest because we've already promoted it on. So here's a contest listeners. Go on iTunes. By the way, this is kind of hard to find. So you get to go on iTunes, go into search function, type in mind pump. The icon will pop up.

Click on the icon, go to reviews, leave us a review. Now, you have to leave us a five star review to qualify. Okay, I got it. Yeah, you got to leave a five star, you got to like us in order for this to work. Yeah, basically we're star. And we're gonna say we're the worst thing you've ever listened to. Right, right. And we're trying to give us five stars. Five star, make it funny. We're gonna judge the best ones. The top five will get free access to my programs, maps and a ball, and to the nutrition survival guide, the team level up survival guide, nutrition guide, all to get us at like five times, all together.

And I think we'll probably throw in some t-shirts. Oh yeah, for sure, hookups. We'll make it worth your while. Oh, I didn't have as bad dinners in there. Oh, hey, look at that. You just got the hookups. You Oh, I didn't. I didn't. It's bandanas in there. Oh, hey, I got a company plug. Look at that. You just got the hookups.

You know, I think Craig is like, man, I think he's the only person that wears bandanas and I'm the only person that we're cut off sweats. But in our own world, we want to believe that everybody thinks it's cool to do this. I think it'll be awesome. Yeah. I was thinking about the other day when I was watching his videos and I'm like, you know, let this motherfucker is the only guy with the bandana on inside this entire gym. And I'm like, it looks good.

It's such a good idea to me. And then after it's done and I spent the money on him and I go, we've been like, 10,000 bandanas for myself. You'll never have to launch it again. No, definitely not. Read it Justin. Yeah, no, I wanted to give you know, some credit where credits do. So this is like one of our favorite ones so far. So this is by Reeker 9, I guess.

And you can claim who you are later and we'll definitely give you props but this says insightful, interesting, smart, upbeat and funny. The only podcast where you can get a non-sense educated outlook on fitness and health from Kermit the Frog. That's me. Hey, the teen heart throb pot head. Woohoo. And the softly spoken Moses. Yes. Yes.

I feel like. I feel like message from God. I feel like he made fun of me and Adam and then you got Moses. I don't know. What does that mean? I'm leading you to the Promised Land. You're like parting the sea.

I don't know the fuck. No matter what it was, definitely. I'm very creative, very clever. Yeah, so so basically go on leave a five-star review if we think it's great funny creative whatever Are we gonna give multiple out are we gonna do is one we would decide we're doing one five? Yeah, five it is I think this first person Watch out. He's in the first letter. Well, I think you should get it right away if we at least this was the first one First one and that good. I think I think right out the gate. All right. What's his name again? Reeker? Reeker nine. I don't know.

All right, you're getting real claimant. Yeah. Just go on our Instagram page or in DMS. I'm not a man. So let me just, let me just say you guys actually, physically, if you're listening, you need to claim this. I don't know how many times I've had prizes and giveaways or people just don't claim it.

I don't know my sponsors as well, do a lot. And people just don't come back. Well, we're also throwing in some nude pictures of Adam. So you know they're gonna claim that shit. Although you could probably find it pretty easily to go to 13 bandanas. 13 bandanas, two t-shirts, two programs, and a naked fur.

For half the month. There you go. From the bottom down. All right, so we'll retake, oh Q&A. We go so off to our target. I know, shit, I'm so sure. So the Q&A episodes are super popular. People love them. So we want to go through, you guys ask us a lot of questions on social media. We thought we'd pick some and answer them. And so we're going to do that again today. So here's one of the first

questions. Now this, this individual was asking about cholesterol, dietary cholesterol. So for those of you listeners who are watching the news, this is all over the place right now, right? They're saying all of a sudden, the government's gonna come out and say, oh, wait a minute, it's okay to eat cholesterol. It doesn't really impact you negatively. Have you guys seen this?

All of a place? That's crazy. This is a huge reversal because for the longest time, cholesterol intake was a major, what they said was a major influence to bad health and heart disease. And now they're, they're ready to completely reverse it. What?

Yeah. So this is good news for life. Let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's

say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, let's say, disease. Right. Right. Well, so they reversed it because conclusively, conclusively, excuse me, studies are shown now that dietary cholesterol really doesn't impact your cholesterol. Well, explain dietary cholesterol to someone for us. Oh, well cholesterol, that's in food. So like egg yolks, you know, they always say, don't

eat too many, eight back in the day. They say, first is what egg whites. No, no, no, I mean no Dietary cholesterol versus cholesterol. Yeah. Oh, well Dietary cholesterol, which is in food affecting your bodies a cholesterol numbers when you get tested You go get a blood test. Yeah, and they'll test your cholesterol numbers It doesn't really impact those numbers your dietary cholesterol most of it is from is genetics and other factors in lifestyle Well, one affects LDL, one affects HDL, is that correct, is that correct? Right, and supposedly HDL is the good one.

They say that's the good one for you. LDL is the bad one. However, LDL has got some infection, fighting capabilities. So I think that they're too black and white with this particular situation. And here's the real truth about cholesterol. Cholesterol is a steroid molecule. It is the building block for all of your hormones. It is also critically important for cell membrane integrity. So if you don't have enough cholesterol

on your diet, your cell membranes get weak and can kind of swish around like loose water balloons. And this is not good, you don't want this. You want really strong cells with good cell membranes and that comes from a diet with cholesterol in it. So when this news came out, I wasn't shocked because I've been in the wellness side of fitness industry now for a long time. And we've known this for the last 10 years.

This is something I've been preaching for a long time. Like go ahead and eat cholesterol, it's not gonna to hurt you. It's probably good for you. Well, when this news came out, I did some more research. So, trip off this, guys. Now, I knew that cholesterol intake was tied to testosterone level. So, I know that if you don't eat an EF cholesterol, your testosterone will probably be low. But I did not know that it actually improves athletic performance. Did you guys know that? So, athletes that eat a sufficient amount of cholesterol from things like egg yolks and organ meats, chicken liver and stuff like that, perform better.

And there's many studies done on this. How do you measure sufficient? Okay, so how much cholesterol, would you mind looking up how much cholesterol is in one egg or maybe I will? So the cholesterol in one, which have to be skewed in my opinion, is be all or none. Well, the one egg I believe has over 50%

of the recommended cholesterol. So it's a hundred. And an egg has over 50% of the cholesterol. Over 50%, right? So it's like 187 milligrams. So I think 300 is, my breast is like 500 over. I think it's like 300 to 500

Is what they say is like the max that you want to have on a on a day And these athletes were consuming closer to 1500 to 2000 milligrams or more and they had increased performance Not only that, but in population studies older people people who are in advanced age or you know past the age of let's say 65, who eat more cholesterol live longer, because it's incredibly important for the brain as well. So there's really nothing wrong with dietary cholesterol. What affects your cholesterol levels, what they're finding in terms of diet, has more to do with things like sugars, trans fats, will change your cholesterol profile, and certain processed foods.

And again, this goes right back to those, if it fits your macros people, because for them, it's a calorie is a calorie, for the most part, but in reality, it's not, cholesterol has no calories in it. And trans fats, for example, has many, have as many calories as... What was the main point that a lot of these health organizations

were trying to bring up with cholesterol is that it clogs your arteries? Right. Right. And so, and I've read the same study that you read. And so, you know, and then they talk about like calcium and lime deposits. Right. So, being a factor. Well, so when they look in your arteries, they see what are called fatty streaks. So these are streaks of lipids or fats that they see in the arteries. And they attribute that, they thought that that was the cause of heart disease and things like blockages in the arteries and heart attacks. Well, we now know that those streaks in the arteries are found in very healthy people.

They're found in children. You know, when children die accidentally, they do autopsy, they see these streaks. Some of the healthiest people you'll find will have these streaks. And so what they're finding is that that's not what's causing the problem. These streaks were actually put there

to strengthen the artery. So for example, arteries move in different directions in different angles. And if it's bent at a certain angle, there's gonna be more pressure from the blood pumping through at a particular point. So the body will naturally strengthen that part of the artery by putting these streaks on that, these fatty streaks, which are made up largely of cholesterol.

What actually blocks your arteries is not that. It's actually these mineral deposits, and a lot of that's from inflammation in the heart. And so that's really what's going on. And so the reason why I think we focus so heavily on cholesterol in this country in terms of lowering your number or whatever is because it's an easy number to control with medication. So they know they can lower your cholesterol. So if I'm an average listener and I'm listening to you

right now and I'm trying to figure out, okay, I'm trying to wrap my brain about what you're telling me right now that, okay, we were being preached to for the last decade plus about cholesterol, bad, bad, bad, bad. And maybe somebody who's had a trainer and you're a little bit a wiser or have more experience or maybe well-read yourself.

And you know, you at least know that, okay, well, I'm beyond that whole eggs are bad for you. I know that there are, there's a difference between good and bad cholesterol. What do you talk about HD on LDL? But what should I take away from this as far as approaching my diet? It should I not even worry about it? I just, whatever amount of cholesterol is in my food

is in my food and just not be trying to add additional to it or should I be cautious about, you know, only having about three or four eggs a day? And that's it. Great question. What types, yeah. Great question. Okay, so if your calories are good

and your protein, sphats, and carbohydrates are good and eating healthy whole foods, do not worry about cholesterol. So if you're gonna eat liver, you're gonna need some organ meat and it's got your proteins, your fats, carbohydrates, you know, it's good for you. Don't worry about your cholesterol go and eat it. Unless you're a special case and they're very rare.

Or we have cholesterol issues already, right? Well, even if you have cholesterol issues, dietary cholesterol doesn't make that big of an impact. You know, people with high cholesterol, they remove cholesterol from their diet, but they won't lower their calories, they won't get in shape, and their cholesterol numbers basically go down.

I feel like this is such a great topic right now because how many, I know everybody, or not everybody, but a majority of people have heard their doctor tell them, like, you need to lower your cholesterol and stay away from these foods, stay away from these foods, and they're just listing off all these foods. Your cholesterol, they can prescribe you, yeah.

Right, right. So your cholesterol will lower if you get leaner, if you eat healthier, if you exercise, if you have less stress. So that's what is the, that was the result, that's why people's cholesterol went down when they took their doctor's advice.

It wasn't because they stopped eating cholesterol. Do you see what I'm saying? So dietary cholesterol has a very small impact in your cholesterol numbers. That being said, the reason why again, doctors focus so heavily on cholesterol is because it's an easy thing to control. It's a pill. You take a statin cholesterol numbers are down.

Boom. Now you have a little cholesterol, we think you're healthy. There's a debate around that as well. I won't go into that because it'll cause a shit storm or guarantee it. But and I'm not a doctor. Oh, you know, we love to do that. But I'm not a doctor. I'm not gonna tell people.

I'm not gonna tell people to face stuff of like, findings and readings. Yeah, listen to your doctor. I'm not a doctor. So I'm not telling people what to do and not to do. I'm actually quoting right now what's coming out from doctors about cholesterol and taking the newest studies. But in terms of taking statins and stuff like that,

all I will say is this, if you do take a statin because your doctor recommended you do, look into supplementing with coenzyme Q10, otherwise known as coQ10. Ask your doctor about it, they probably are already aware that you should be taking this, if you take a statin, statins reduce the amount of cholesterol that your liver produces, but one of the side effects

is that also dramatically reduces the amount of coQ10 in your body and coq10 is essential for heart function So if you have no if your coq10 drops you could have the best cholesterol in the world and you had a higher risk for heart failure So if you take a statin it's a good idea to take coq10 but again check with your doctor I'm pretty sure the delivery of me because it's something it's a little more mainstream now. Boom the medical community so boom all right Ah you like that you did drop All right. You like that? You did. Drops him knowledge. I like when you drop knowledge everywhere.

So you make a, you call me a nerd. Hold on. You call me a nerd, bro. But you like it. I know. Well, they're like it. It's great. It's great to listen to it.

Well, there's, there's, there's a, there's a piece of me that I'm a little envious for all you are. You, I wish I spent less time hanging out doing cool things and studying more. I feel like I, uh, I'm cool. Cool. You're a, you're a, you're a, you're a, you're a cool, awesome guy. Yeah. It was good to listen. I'm cool. You're a cool guy. It was good to listen. I got to say, because you guys did it twice

since I've been on the show today, when the previous episode. So I'm hearing you guys quote something and I'm like, man, I think I just heard that. But I'm hearing it from you guys. You guys look at my news at this point. You mentioned the study about something that's hitting the news right now. And I'm like, man, I just heard about that too, but I heard about it from you So it was like my news is mine pump right? I love it. You know, and it's funny because we're on a group text

I especially with with Adam and Justin wrong one and you guys are just started just told I was telling Adam this on the way here You are just scratching the surface at how literally crazy I am you have no idea I mean I'm texting these guys at 4 a.m. 6 a.m You live in a pocket night midnight with articles and ideas. Adam, yeah, we'll test them. A lot of this, a lot of this grouping. I know, I see that, like, seriously. So you guys know what I was in that group

in the beginning. This is not a stop, Craig. Yeah, a little insane, right? No, no. I didn't like because I was too forward, I think, and now I'll be like, cut the, you guys. Listen, I'm working asshole. Yes, okay.

What are you guys doing? So we'll talk about what we did, kicking up an ad right? All right, so we got another question coming up, Justin. I think someone was asking about feeding the kids. Yeah, actually this guy, Josiah Fitness, and he's been a follow for a bit. Shout out to Josiah Fitness. He's actually a bad-ass trainer.

He's got some great, have you seen his Instagram page? I have, yeah. He's a cool guy. He's got some great, have you seen his Instagram page? I have, yeah. He's a cool guy. He's a great advice and material. So you can find on Instagram at Josiah Fitness. What is it? I think it's at Josiah Fitness. There's no underscore. There's no underscore.

There isn't. No, no, no, just just so I fitness. Anyway, he just basically brought up, because in another episode we kind of talk about, and I know I did in somewhat cell, like two about, you know, the struggles we have feeding our kids and trying to go the healthy route with it and just what we come back with that every day. I think it's a very challenging issue to tackle and it's something that I know any other parents that are listening to this will be able to you know chime in with us as far as like the struggles are concerned but he basically was just kind of like wondering if we could bring up like a healthy way that we can approach as far as like.

Yeah, what about meals? Can you can you recommend meals or something like that or is that? I don't know if you want to get into that like I actually listened to your episode and I quite frankly would have to do more research, but since you guys do have the experience, you know what I mean? Like if I was to recommend you know a, a children's diet menu, et cetera, because you're saying if they're not having the cereal and the poke and these other things, what are you giving them in place? Well, you gotta get creative.

Yeah, you do. The first thing I got is, because we're the only two parents in here. Adam, I'm sure you are, you just don't know where. You did. Yes, some other country, several kids. Where are they from? Wow.

Yeah. We'll help you out. We'll tell you how to do it. You know, you can't lost on this one, guys. So, okay, so we're gonna listen to this one. So with kids, nutrients are extremely important in food. Fats are very important for childhood development. Right.

All fats, saturated fats are important. We talked about a little bit about cholesterol. Yeah, a little rant that you did, but to really, that, I mean, in breast milk, obviously, is another whole topic by itself. Like whether or not that's obviously your choice. And do your research with that. I would highly suggest, and my wife's a nurse,

and we both did a lot of research for that because it's not an easy thing. Like you find out like oh well I'm just gonna try and you know feed my kid and and do it in a healthy way but it's really really hard and challenge. A lot of missing from me. You find a lot of challenges that go along with that as well. So you know it's just it's just about like trying to organize your priorities like when you're getting started and really like, do you have any books that you would recommend as far as like impressionable books? Well, you know, new parents are concerned? You know, no, but I will say this, there's two things here. Number one, studies are showing

now, there's actually I think two or three studies I've shown this now there's two things here. Number one, studies are showing now, there's actually, I think, two or three studies I've shown this now, that the food that the mother eats while pregnant will actually influence the preference of food for the child when they're born. Wow. So if you eat a lot of vegetables, they're more like, while you're pregnant,

they're more likely to like vegetables when they, when they're born. Can I say something about, since I do have a little two cents on this one, just because what you were saying, I think one of the biggest misunderstandings with being pregnant that I get that I'm sure you guys can test this too is when when you're pregnant and I want to don't quote me on this. I believe it's somewhere between one 30 and 180 is the additional calories that

your body is required to have to carry a child. I know you're not that kind of person. Eating for two is a crocus shit. Okay? Oh, you're body to it. Yes. There is no, it is not necessary for you to go from eating normal like you were before to all said, now you're doing four double doubles and you're getting crazy in pile and ice cream and so that because you're eating for two.

You're not eating for two. I think there's a couple things. One, you have these fluctuations in how you feel, and so food make them feel better. And then two is just like, oh, shit, I can do whatever I want. And I'm an ego crazy with food. That food that you eat, yeah, that food that you eat does go into the development of your child. And they're finding now that the food that you eat will influence their preference for foods as a born. So if you have a child, so if you want your kid to like certain things, you should probably eat them while you're pregnant.

It also changes how genes are expressed. So, you know, eating certain things, they won't change, won't change the genes, but it might make, it might activate certain ones in certain ways to make them more prone to, let's say, stress or more prone to anxiety or more prone to, you know, hyperactivity and that kind of stuff. Number two, when your child is born, okay, now you have a kid, right? Let me tell you something about having kids.

You can tell them all you want. You can preach to the cows come home. You can go, you can write, you can read books. The bottom line is children are going to watch you and that's how they're going to learn. It's a modeling thing. Yeah, so if you eat shitty, your kids are gonna eat shitty. I actually had a client once do this. She came in to work out and she brought her son with her and she needed to lose weight and we were focusing on that.

And her son came in and he was nine or 10. So he's pretty young but not young and up when we could talk, right, he's a ten-year-old. And he was eating McDonald's chicken nuggets. And so he's eating them and she looks at me and she goes, Sal, why just tell him, tell him about these nuggets and why he can't eat them. And I looked at her and I'm like,

you're the one that bought them the nuggets. Like the kid is not gonna starve to death. I guarantee you, if you have a kid that wants to eat shitty food because this is I hear this excuse all the time. My son won't eat anything but macaroni and cheese. Trust me, don't feed your kid. And they'll fucking eat whatever you're putting in front of you.

They're not gonna starve right here and take you. Exactly, and that kind of echoes a whole nother point where we're talking about disciplines and setting up boundaries and you have to honestly, you have to look at, you have to have a game plan. And I think that's the best advice I can get. You can't just wing it. If you're going in and just wing in it, you know, you're gonna run into all kinds of issues that you didn't expect and Every kid is different every kid has their preferences and you know, you might get lucky and they might just

Love fruit and vegetables and that that's like amazing. It's totally easy for you and then it changes You know within the blink of an eye. And so, anyway, I did have a book though that I'd like to recommend that my wife and I have actually had somewhat of success with. And this is just like little sneaky ways to incorporate vegetables and fruits and things with somebody that has, with a kid that has like a very high carb focus, let's just say, because this is something that hits home for me. So anyway, it's actually Jerry Seinfeld's wife.

She came up with this book. Oh, I remember the stuff seen this book. Yeah, deceptively delicious, simple secrets to get your kids eating good food. So in this book, she basically shows you how to like sneak vegetables into certain things that taste good and make them insert through. Right, okay. It's just cool because it's just, I mean, and it works because kids will eat it and

they don't realize that, you know, those nutrients are in there and it's almost like this little high five win that you give your wife over in the corner. Yeah. But we've just lost the 20s. Everyone in the 20s from the 20s, the demographic has gone. Yeah. Well, here it was. But before we move on, before we get to the next.

Let's talk about strippers. Yeah, let's talk about strippers. No, just no, even I'm actually, it's really, it's actually really nice for me to listen to this. And I know I have a lot, a decently large phone that are fitness professionals. And you know, it's always a hard thing for me to talk about because I don't have a kid, a decently large phone that are fitness professionals. And you know, it's always a hard thing for me to talk about because I don't have a kid, you know, and I can't, but I feel very passionate about this subject

because although I do not have a kid, of course I have these great plans on how I wanna raise him or her. And one of the things that I'm very adamant about is my eating habits around them. I want to have the most dialed in nutritionally I've ever been when I have children than I am now. So just so, like you said earlier, is that they pick up on my patterns and learn from dad, you know, like how he eats. Well, just to and just to cap off on

this, two things. One is, yes, it's about your behaviors, but also be very careful. We're in the industry of fitness, right? I'm very careful to say the words I'm getting fat, or look, honey, I'm not as lean. I need to get, I need to diet down because we're going to be at the beach because kids will also pick up on that and they will get an unhealthy body image, especially if you have a young girl. So the way I present healthy foods to my kid is all performance-based. It's zero about how you look. I never say to my kids, oh, if you eat that, you'll get fat. None of that shit. It's about, listen, if you eat this, you're gonna feel smarter in school. Or if you eat this, you're gonna feel faster.

Or, oh, you don't feel good. You don't feel good enough. You're too much of this will make you feel sick. That's it. It's all performance based, so that they tie it to how they feel and not how they look. And I think I've heard parents do this,

like, honey, you're getting a little belly, like you're setting your kid up for some fucking shit. Yeah, no, that's not good. I haven't even thought about that, but that's something that you should probably set yourself. Some of these folks should actually probably play that episode and just repeat that over and over

and over just because, look at Instagram and look at what social media has done to us anyway. It's just body images everywhere. People are having this complex because they're trying to chase how many times have you guys at this point when a screen measure growing, you got people that are like, oh, I want to look like you, I want to look, you know, this, that and the other, that's what I want to achieve. But, you know, in a screen measure growing, got people that are like, oh, I want to look like you. I want to look, you know, this, that and the other.

That's what I want to achieve. But, you know, that's great for a goal, but you should really be setting your own expectations. And what's really going to make you happy? Because if you get here, it may be very short live. So don't always look for the, I don't know, the aesthetic solution to what you're trying to go after, something like that. Well, okay.

So lastly, with with before we go because we have another question. But lastly, I want to cover, I want to go after, something like that. Well, okay, so lastly, with, with, before we go, because we have another question, but lastly, I want to cover, I want to talk about in terms of nutrition for kids. Your macronutrients, your proteins, fats, and carbohydrates, only two of those are essential for development and for being alive, and that is fats and proteins. Carbohydrates are not essential, that doesn't mean they should go in a low carb diet, but just to give you an idea of priorities. Fats are probably the most important thing. Healthy fats, a variety of fats are probably one of the most important things your kids can get. Again, it doesn't mean you're giving them an all fat diet, but don't go out

searching low fat foods to give your kid. Number two, vegetables are very important, include them on a daily basis for the nutrients. And the last one, this is something people don't think about. You want to give them foods that's going to give them a healthy gut flora. They are now tying issues with the gut and children to things like autism, food allergies, food intolerances, and autoimmune disorders. So what's going to give them a healthy gut flora, fermented foods, you know, real, unflavored, probiotics.

Yeah, probiotic, type foods like yogurts, keyfers, sourcrow, you know, things that are fermented which are gonna promote the growth of beneficial bacteria. Health is very serious, yeah. And that's very good for kids. That's very, very healthy for kids. All right, so we had a third one.

Good one, yeah. We had a third question. Oh, yeah, I guess I should read this. Yeah, real quick example, maybe, why Justin's looking that up is you know, your your kids wanting a snack And instead of giving him one of those bullshit fruit snacks that are the gummy ones gummy fruit snacks that are you know They claim like they call fruit snacks. Yeah, it's our favorite like strawberry and banana I don't know what that yeah, that's a bunch of shit. Basically candy, you're giving them, your better route would be juice boxes and all that shit.

It's grapes and some almonds. Give them some good fat, maybe something that's got a good fiber on it. That is that juice boxes. Don't give your kids juice. That is just pure sugar. Juices, just look at juices like ice cream. Yeah, juice literally.

It's pure sugar. All right. Anyway, so this one was an interesting question. I got it basically was describing basically, let me just go ahead and read it. I have been lifting off and on since August and for the past month, I've put all my energy into consistency, gaining strength, gaining weight.

One of the biggest roadblocks I face is eating enough food So they have a tough time you have a tough time male or female This is actually a female. I thought I used to have the calories on that. Yeah, so she started going into the calories Like she's acclimated to 1200 and then she wants to ramp it up to 2000 But she wants to basically find a way to do that without making herself sick Oh, she has no appetite. Yeah, so just color, she's training really hard, but at this point, she's just like he said,

she's just physically feel like she can't eat the amount of food that she's required. Simple trick, I would just say, is just throw more fats in there. Obviously, no calories, very calorie dense, and obviously really good. A lot of people don't take them in. So a good trick that when people are trying to not really consume a lot of people don't take them in so a good trick that when people are trying to

Not really consume a lot of food is have fats because a handful of almonds is gonna You know give you a good amount of calories and get you closer to your goals if that if that doesn't work for you Because that didn't work for me I struggled with this for a long time and the problem that I had is and the screw was created when I was a kid I was a breakfast skipper. I didn't eat any food till noon or one, noon or one. I had a big old, you know, togos type of sandwich or whatever. And then that held me over till dinner time and then dinner time, I'd go orged on whatever

I wanted, whether it be fast food or whatever in the ice cream at the end of the night. Now, two things that I found later on. And this was even after I'd been a trainer for a while, was I struggled even in my early 20s to put size and weight on. And not because anything to do with my training, my program design, I had that all dialed in. It was my nutrition. I could not eat enough.

I couldn't get enough food to me. And I resorted first to making the smoothies with the ice cream in it and piling the peanut butter. And I used to carry peanuts and almonds with me everywhere I went and just be trying to chow them down. But something that I found out when I did really high fat diets like that is the fat satiated me. And so I might have gorge on 1500 calories and nuts. But then I would want to eat for another five, six hours. So I still found myself in the same predicament. So what worked really well for me,

and keep this in mind, you're not gonna go from 1200 to, I think she said 1800. 2000. 2000. 2000. Yeah, that's not happening. You're talking about, you're almost doubling your caloric and take overnight, and it's not gonna happen because one of two things, you haven't built up that need for that yet.

And there's no reason for you to go, that you don't have to. It shouldn't happen. Let me help them rephrase, it shouldn't happen overnight. Yeah, you could do it You're just gonna feel sick and again Yeah, and you're gonna put on a lot of bad weight because you're you're you haven't you haven't built up to that yet And so you just slowly increase and you create good habits So in my case, I was a breakfast skipper so I had to learn to or teach myself to Want to eat early on and I had to start with a very small portion

And a lot of that was just and I think I talked to us in another episode I started off with some yogurt first thing in the morning I was just really easy for me to suck down even though I wasn't hungry But I started to teach my body to create an appetite early on and then I just slowly started adding more and more food to it but slowly But you have to be consistent with that because if you do it for a couple days and then you fall off for a day or two like you're not really building that you've got to consistently just a little bit of time and add and then I also had to reduce my

movement. You know I was so addicted to working out being a fitness person. I loved lifting weights, I loved playing basketball, and when you're trying to gain, and you're trying to put mass on, that works against you. And so it's kind of this struggle that I dealt with for a long time, because I said earlier that how I like to play basketball, and I played basketball for a very long time, I had to cut back on it. You know, I had to go from playing basketball every other day or every day for hour, two hours a day all a time, and lifting weights six, seven days a week

to training more like four or five days of weights and basketball as little as possible to sometimes one time a week or not at all and I shot up like 15 pounds. Yeah see it, it aminemies your movement. Well I think we need to look at too because with with sometimes with women there's a interesting relationship with food. So I'm wondering if she had some issues beforehand with food and why this is tough. Well, I just honestly wonder why that's the goal is the 2000 mark. It's probably as public closer to her metabolic rate,

her BMR plus activity. Right. Well, what I was gonna say too is, if it truly is a poor appetite, if it has nothing to do with a psychological issue with food, because 1200 calories is not lot. My most women would die at heart at that, right? Yeah.

And she says she's working out. So I would say if it's truly an appetite issue, number one, get your health checked, because a poor appetite can sometimes point to certain health issues. But number two, if it's not an health issue, which it might not be, it probably isn't in health issue. Number two, your workouts are not making you hungry

because your body's not anabolic, it's not trying to build. So look at your workouts, you're probably working out too much and too hard. And so you're putting your body in a high level of stress which is going to, it's not trying to build tissues, trying to get rid of it and slow you down. So I would say lift weights twice a week, full body workout, big compound movements,

one big movement per body part. If you wanna do cardio for your health, great, do two or three days a week of 20, 30 minutes of cardio. If you don't wanna do cardio, then that's fine too, don't do cardio. Better off not if you're doing it. You're better off not doing it.

For gaining weight wise. Right. And then watch your appetite start to go up. So watch it start to go up. Something that wasn't really discussed at all was carbs and the manipulation effects that you can do there. And I take in more calories than you, or not,

less calories per meal than you, obviously. So you're able to go throughout most of the day having what, two to three meals, correct? Maybe, not between one to two. Okay, one to two. And he doesn't feel hungry. Part of the problem with me and Adam and why we're always hungry and revenue-roaring is because we have carbs in just about every single meal for the most part. And so therefore you're getting somewhat of an insulin spike and then a drop after where

your blood sugar is probably dropping. And so that actually does cause you to be hungry once again. And so that's something that you could use if you're trying to gain weight and you small meals often. Just drop the meals, use a little bit more. So that's when people would say I heard Adam say it's stoke the fire, actually use the same thing back in the day when it's eating these small meals. It's yes and no, but at the same point, you do feel probably hungerier, more often that you eat that you eat especially their smaller meals and they could go right in your body is actually breaking them down

I totally want to piggyback on that because that was another very big piece that helped me out was and I was blown away When I actually when I started eating cleaner and and more balanced like that throughout the day I noticed that also and I could eat now I could that's what and when I went back earlier and I could, that's what, and when I went back earlier and I told you about the whole fat thing, when I went overboard on the fats, it's satiably, but when I was eating, you know, rice and chicken and broccoli in meals, I could eat a rice and chicken broccoli meal every two hours,

no problem, because my body felt like it just ate it right up and was ready again. I go eat a big mac at McDonald's, and yeah, it's double, triple the calories, but two, three, four hours later, I'm still burping it. Yeah, and I'm saying like, I'm not ready to go eat another meal. So I just threw up in my mouth a little bit.

I totally want to make out what you know. So I think it's a very, very good point. That was something that helped me out a lot was a lot of times when you're on the game, you get the misconception of hey, okay, because you need to gain, you eat everything inside, but there's foods that will, that will say, so you're too long, and you will not want to eat again and separate it. How are we doing on time, Doug? 40 minutes? All right, well, I wanted to thank special guest, Craig Capurso, having him back for a few

episodes. It was fun, guys. I missed you. I've been young, my radio's for a long time now, so glad to get in here and make it up with you. I'm sure it won't be the last time either. He's been punching it. Thank you for listening to Mind Pump.

For more information about this show and to get valuable free resources from Sal, Adam, and Justin, visit us at www.mindpumpradio.com. Until next time, this is Mind Pump. to do.mindpumpradio.com. Until next time, this is MindPump.