Mind Pump: Raw Fitness Truth - 323: Workout Journals, Keeping Metabolism High, Reducing Joint Pain & MORE

Episode Date: July 6, 2016

Quah time! Since the boys are on vacation they will be resuming the t-shirt review contest next week, combining two weeks of reviews next Tuesday for a big shirt giveaway. Keep them coming!... In this episode Sal, Adam and Justin answer Pump Head questions about the importance of keeping a workout journal, how to keep your metabolism high when workout volume is reduced, what kinds of food and exercise will help sore joints and bioavailability. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts!

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. Whoa, hey, hi, dude. Justin's got a lot of you. He has a lot more energy than we do, Adam. I don't know about that. This is all fake.

This is all fake energy. I need a separate technique. I need a separate technique. You know who has the most energy in this room? Always, always. Always, always. I don't want to talk need to know. I'm so freaking. I'm so freaking. I'm so freaking. I need to know. I'm so freaking. I need to know.

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Did you get your coffee already, Justin? I'm missing mine. You had coffee this morning when you were doing it. I had some this morning, but it was so early, it doesn't count. Coffee at restaurants like that kind of... Oh, dude. Coffee at it. It's like...

It's rarely ever you go to a breakfast spot where like... It starts to sway in your mouth. Yeah, it does. No, you know what? It's like, it's rarely ever you go to a breakfast spot where like starts to sway in your mouth. Yeah, it does. I don't know. No, you know what, it's a restaurant. So they mass produce it and I don't feel like it's like the main thing. What do you mean? So the Starbucks, Starbucks mass produces way more coffee

than Bill's stuff is shot. And literally they can make full, full, full-ger expertise though. It could be folders and we don't even know. Yeah, exactly. Exactly. So what is, what is folders exactly? Someone explain this to me.

Hmm, it's like, what do you mean? It's coffee grounds. Super refined. It's that coffee grounds, because you just mix it in hot water. Is it like, oh, that's instant coffee. Oh, okay, what's the Folder's? Folder is just a brown.

That's what's instant coffee. Instant coffee is where you just mix water. Yeah, how does that work? How do they do that? Oh, God, that's something I respect. You don't want it. Do they, they science it it they science it into powder exactly Add a little science to it. I you know what I would like to see a study on because we all know that coffee as long as you can tolerate it

And caffeine is not an issue for you coffee could be is extremely healthy full of antioxidants and all these healthy properties I wonder if Tracking taking coffee and turning it into instant coffee makes it worse. You know what I'm saying? Because it's like another step of processing delutes like the nutrient value. Or maybe makes the nutrients, you know, inflammatory because of the freeze drying or whatever they do to it to make it good for me. It makes me want to Google a little bit.

Because you know, like fats, fats will do that, So it's convenient like when any time to do these things It's like they don't think about all that. I just think about the convenience convenience Starbucks went on a little kick for it for a while. I don't know if they still do it You know, I remember when they were pushing it right when you would Ring up they had those evil or whatever. I don't know. They had those little those little skinny packets Yeah, it's like Vivo do they still do it? Doug you look like they do they still do it? Have you I've you tried it before I tried it. Yeah, I tried it. It's okay. Yeah, it's not bad. It just,

it just seems like it would be less healthy, but I don't know if I'm being stupid. But because it's, because things change, like if you take olive oil, olive oil, very healthy, fry with olive oil unhealthy. Yeah. High temperature oxidizes it and makes it, makes it inflammatory, makes it a bad fat if you fry with it. Yeah, well, it's certain temperature, right? You can cook two up to a certain point. It's just very, you don't want to cook with certain wheels of your expert to kind of chameleon. You want to call, you want to cook, if you fry or cook with high temperatures, you want a saturated fat like, like a lard or butter or coconut oil is good at high temperatures, saturated fats, they maintain their integrity at high temperatures.

But the other day, the monosaturated and polyunsaturated fats. You know, talking about coffee still, you know what I learned from Tate when we had him on the show. I didn't know that Starbucks, you know, quote unquote, burns their coffee. So it has a taste. That's what he said. Just to see. Yeah, that's the first time I ever heard that before that they use a technique like that.

So that it's interesting. I've become more of a connoisseur of coffee now. And now I can kind of tell, like when you can drink a coffee, you can kind of tell when a single sourced or I didn't think it was a big deal before, but I can tell now. It's just like people who drink are into wine.

If you're really into wine, I mean, you become this snob or as soon as you taste a glass, you instantly know like, oh, this wasn't done. Well, so here's a thing. It's a coffee. Well, now that it's, so here's, so when I would drink coffee in the past, it was purely to get a buzz.

Like I'm just gonna, here's this liquid that contains this chemical that I want called caffeine. But then when I started learning about the health benefits of coffee, it made more sense to look at the quality of the coffee, right? Because it can't all be the same. Nothing's like that, right?

So it's got to be some that are healthier than others and some that are better for the others and all that good stuff. Well, I hate Starbucks espresso. They make their shitty espresso of all time. Yes. It's like I'm drinking like a burnt tire. Well, it's consistent like he's saying, yeah, it has that burnt kind of flavor. It's crappy.

But Pete has way better espresso. I'm with you on that camp. Well, it matters too, like where the coffee bean comes from, right? It's which is like how, like why I use the analogy of wine, like where the grapes come from. They say that's the one of the biggest parts of Starbucks, you know, they created this whole market, you know, So we give them that. And what's happened is all these little micro coffee companies coming out, that's what they're concerned with

is the quality and where they're getting it from and all these things that make it a little bit more healthy. And so I don't know, I tend to venture out and look more towards those types of companies. Yeah, I mean, what? I mean, they're there. Starbucks is like Charles Shaw of Shwab. Of, what's your name?

Shwab. Not Shwab, that's the Shwab. Oh, you're just, oh, okay. What's two bucks, you're mispronouncing Shwab. Shwab. Shwab, right? Shwab, right? I had it right.

Do you fucking me up to over there? See with the wine. See with the wine. If I'm drinking wine, it's because I'm going to get a bus. I don't really care. Well, that's, see, that's how you normally start drinking wine. It's like most people start drinking it. Wine coffee.

The same way that you start drinking. Yeah, but you know what? Once again, another side. And there's another, there's another one that's probably better for it, right? Have a great, get a really good glass of wine. Are you in wine at them? Yeah, I do a little bit.

Really? Yeah, I wouldn't say I'm a connoisseur, or somebody who, Well, I have heard that they add, there's a lot of additives that they put in, like sugars they add to, that really change the property of the night. What else do they put in wine that makes it?

What's that thing that sometimes you see a bottle of whole foods in a psych, doesn't contain something? Nitrates, or? Is that nitrates? I think it's nitrates. Or is that bacon? Well, no, that's bacon as well. Bacon, isn't it?

So bacon and wine both have nitrates? I think so. That's weird. Mm. Mm. That's interesting.'s bacon as well. Bacon as well. So bacon and wine both have nitrate. I think so. That's weird. Hmm. Hmm. That's interesting. Same values. I think I like wine more now.

So I don't know you drink wine out of you. Don't seem like a wine guy. You see much more like a red bull vodka. No, no. He does. Yeah. Really? Yeah, really?

I mean, I can't spot you for a drink. Did red bull vodka. Yeah, I can't see. Wow. I can't see you at a bar like I'll take the the cab Please, you know, well, let's be let's be completely honest here I drink alcohol. I can count on one hand how many times I drink alcohol in the year So it's not like I'm a drinker at all right if I were to indulge it would be more likely I would take a glass of wine for sure

I mean you can understand it my family. So I have sprinkle little roofie in there. Yeah, Katrina. Katrina's dad was a, you know, a wine maker. So we have, we always have private wine that we have that's being barreled and kept in the family. And, you know, he's a major wine maker as far as like his talent. Like he, he, over right here over here in Las Gatos, all of his, his wine was in there.

He used to be like a hundred fifty bucks a bottle. So he makes really, really good wine, especially his pino. So we've always got that around in the house. And then my sisters, husband, they're side of the family. They have a winery also. So I've got a lot of wine in the family. That seems like, you know, that seems like a business

that could, that we could be sponsored by too. Wine. I could totally, I'm cool with that. We got no problem with wine. Yeah, no, no, absolutely. Absolutely. I mean, we're pre-sophisticated in what we talk about. I don't know. We totally hit that demographic. Yeah, I don't know. I don't know so much. That's true, huh? We're like the people that buy goblet glasses. That's like our demographic. Try wine infused with bread. Yeah. That's the new thing is infuse everything

like that. You know, or find things that pair together. Bro, I saw, I just saw an ad, not an ad, an article on bodybuilding from bodybuilding.com where they were talking about making using amino acid as mixers for drinks. So you know, you could buy like, you know, whoever's branching amino acids, pre workout drink and it tastes, you know, you could buy like, you know, whoever's branching in a acid, pre workout drink and it tastes, you know, good because it's, you know, obviously it's engineered to taste good. And they'll take that and they'll mix it with like some vodka and soda water. And boom, you've got like Apple, you know, Apple teeny, you know, vodka drink and oh, it's got amino acids in it. So it's healthy now. So now all the bros

are going to go in. Yeah. Yeah. Passing me to the vodka. Well, the new thing is to view all these drinks with protein, right? What we're just in the we're in the liquor store. I was like even Starbucks got on this bandwagon. Yeah, I can believe it. Yeah, it's like protein is the man. I can always say it's like the magic macro. Like, oh my god, I broke my leg.

Hurry, go get the protein. I'm like, there's a demon here. Like, what kind of protein is that? Yeah, I mean, like, is it human? Because I don't want it gross. It's funny because that for us because we're in fitness. What kind of protein is that? You know what I mean? Is it human? Cause I don't want it. Gross. It's funny because that for us, because we're in fitness,

so we saw the pendulum swinging first, like the protein, protein, protein, protein. And here we are trying to send a message the other direction to tell people like, it's way over there. But the message is still going that direction to where it's just now getting the general population to where companies like Starbucks, Snickers,

Snickers, Protein drinks now. Dude, the problem. Like really not that we're not getting enough food. getting the general population to where companies like Starbucks, Snickers, Snickers, Protein drinks now. Dude, the problem. Like, really not that we're not getting enough food. You know, that's not the problem. Oh, let's, let's blanket more types of food into this food. Well, it just, it reminds me of fat free because back in the day, everything that said fat free was instantly healthy.

So now everything that has protein in it is instantly healthy. Yeah, I know that's exactly what. Mom, can you buy me the gummy bears? No, honey, they're not. You're protein in it. But this one has protein, mom. Oh, I'm not. Forget it.

No, you couldn't, I mean, you're making fun of it right now, but you couldn't have nailed that better. I mean, that's literally what's happening right now. I think I have the same exact thing. We called it exactly something like a hundred episodes ago. We called it exactly. I told you guys, I think I even bring it up. I said, protein will be everywhere. Yeah, there's protein water now

What just protein? I don't want macros in my water. Yeah, I'm not trying to drink water, you know protein calories This is stupid. Yeah protein water. I have not seen that. Yep. Yeah, yeah, that's crazy. I'm the fuck down. Yeah, we need to all relax Oh, it's coming fast this time. It's here! Oh, God. It's so loud! Oh, shit! It's the motherfucking quaw! Fiegel has landed everyone! Quie-quaw.

My voice cracked. It did. I'm with the puberty again. The puberty, yeah. Oh. Alright, it feels good. Mr. J.B.Z. Is asking, is it important to keep a workout journal? Have any of you ever done that?

I did. I used to do that. I used to write down, yeah, it's pretty cool too, because I'll look at these old journals and realize that I was stronger than I am now. It's pretty annoying. No, I'm just kidding. No, look at the old journals and I'll see how I progress my workouts and it helps me. Here's the thing, when I exercise, especially if you're a gym rat and you love working

out, sometimes it's very difficult to keep an objective mind with your workout because I'll go in sometimes knowing that today should be a light day, but then I'll feel like, fuck it, I'm going heavy today and I'll push it. And then afterwards, I'll realize that I probably shouldn't have gone heavy. And that could have been remedied by having a journal, because I'll look at my journal and because it's in writing and I know what I need to do, it's a little bit more planned out.

I don't keep a journal anymore, but I used to. I think it's a great idea for, especially if you're a beginner to intermediate to keep a journal, because you can see what you've done the previous weeks when you need to scale your workouts down, when you need to scale them up. What could have potentially caused the problem that maybe you're feeling, you can look back at your workout and you can correlate a lot of things.

It's just on record, it's just there. I mean, I'm all for the instinctive training going in and kind of feeling it out and knowing what you need to do, but it takes a long fucking time to get to that point. It takes years to get to that point. I mean, I have a Hello Kitty journal, does that count? No. No, just for workouts. Yeah, not for feelings.

Yeah. Okay, so we're talking about workouts only. Yeah. I clear. No, like I may be in the very beginning when I was just getting started, but again, like I'm living in this environment. So for me, if I even look at one of my clients, like I know what they did, you know,

even the last session, even like a month before that, it's just all just gets like- Oh, for clients? Yeah, but it's same with me too, though. You know, like I know what I did in the last workout and you know, so I just bank it in my head. Yeah, but don't you do find, do you guys find it more difficult to train yourselves?

As effectively as you train your clients like of course see that's that's why It would be an effective practice Well, because not I'm not denying that well, let's be honest We we know the boundaries probably better than in than any of our clients do and we know what we're supposed to and not supposed to do But because that we also tend to flirt with all of those boundaries because we know that we're always trying to push them into. Hey, boundary. Say like, I know I'm not supposed to do this,

but let's see how much I can get away with. I actually, I have never journaled. You never your life. Never my life. The only time that I've ever documented a workout was specifically for Instagram people and Facebook people because I get people that want to know that I

I am you know you you don't really put down your real numbers on that. It's too fair dude. Yeah, you know those I inflate by it. No, I Here's my thing with the reason the only reason why I don't I highly recommended it. I think I could see huge value in it and I maybe I would do it just for experiment. Maybe this question will even kickstart me doing it just for shits and giggles. But the reason why I don't like to do because man, he, working out. Thank you for that. But ever you hear,

whatever you know, or shits and giggles, does it? Can I just say that comes to my head? I don't know. I'm sorry. We'll get right back on the topic at him, but just that would be the creepiest fucking thing. Like, if you know the bathroom,. Like if you go to the bathroom.

That's what I mean. Like if you go to the bathroom that turn and someone's shitting and laughing, I'm gonna wait till they leave. I'm not gonna go in that bathroom. So journal. So yeah, back to my journaling. For me working out is so much more therapeutic and my private time that documenting on a journal I would find it like work for me.

And I don't want that. I want to go to the gym and I want to put my headphones on. I want to get into this comfortable place and I want to relax. Even though I'm working out may not sound relaxing for most people for me, it is. Man for me, it's my- So do the journaling take away from people for me, it is. Man, for me, it's my... So do you think journaling takes away from that? Yeah, it does. It takes away from...

But so you've been working out for so long and you know your body so well that I think it's okay. It's cool. Like I don't write down anymore either, but somebody's been working out for a year. It probably benefit. Oh, I think... No, exactly what I said was, I think it's a great idea. And I think you could totally benefit from it.

And if you're somebody who just doesn't approach their workout like me, which for me, it is very much so my happy place. And if it's more work and you're trying to accomplish something and you're trying to track and figure out, like, hell, I'm Mr. Track. Like I'm the one out of all of us that tracks probably the most of everything.

So I think it's, I think it's super beneficial. I just ignored it. Track. And I, I think there's a way to do it too to where you don't have to do it in the middle of your workout. Like I could record afterwards. And I've done that a little bit. So when I used to track, when I used to journal my workouts,

I would even put down, I would put down obviously the basics. What exercise, how much weight I lifted, but I would also put notes. I would put my right shoulder hurt a little bit or I couldn't get to depth or I got stuck in the middle. And I would use as much detail as I could because it would help me a lot the next time around because for example, let's say I squatted,

315 for 20 reps, which I've never done, but let's just say I did. I said I did get to do it once, but anyway. Let's say I did 315 for 20 reps, I think I did do it once. But anyway, let's say I did three, three, 15 for 20 reps and underneath it, I put like almost died. Like that was like, I almost died. Then the next time I attempted that,

let's say I did it again, it was very difficult, but I felt like if I really had to, I could grind out another rep. That would be important to know. Like I did the same amount of reps, but the feel was different. You know what I'm saying? Or if I'm doing an exercise at my shoulder hurts

and the next time I do it, same weight and everything and my shoulder doesn't hurt. This is all important information to know. Or you know, I was tired today or I would also put my weight, I would also write down my weight each time. So I would figure out my pound for pound strength. So I would go get all into it. I did that for a little while. I kind of stopped doing it. I see this a lot in my gym. Do you see it a lot? What? I see a lot of guys carrying around. I know, yeah, no book in the journal.

I see it, yeah, like makes me always want to peak over and help you know what? What do you write in there, bro? Yeah. Fine. This doesn't go there, bro. It goes over here. He's drawing a picture.

It between. He's just trying. Happy faces. Let's be honest. Mmm. Mmm. It's a little small. All right. Thanks, question Douglas. Let's be honest. Thanks question Douglas For shits and giggles

Let's all shit and you go Kevin X death. How do you keep your metabolism high when volume is reduced? Nick motherfucker. Hey, would you? Hey Adam. How do you stay high while your volume is reduced? Yeah, we're tired. Hey, would you? Hey Adam, how do you stay high while your volume is reduced? Yeah, we're tired. Yeah. So, all right, let's take to the subject. Your metabolism doesn't slow down when your volume is reduced. He's talking about your caloric burn. Yeah. You're metabolic rate. I get what he's asking. Yeah, yeah. So it's like, how do you maintain your calorie burn while you stop moving as much? It's very difficult.

You have to have more muscle. You have to build more muscle and more muscle will burn more calories. But ultimately, if you dramatically reduce your activity with the same amount of muscle and same metabolic rate, your total calorie burn is gonna go down. So you have to adjust your nutrition accordingly. But Adam mentioned, you know, he mentioned neat.

If I reduce my workout volume, I can increase my outside workout activity quite a bit to kind of make up for it. So if I'm taking, you know, 10,000 steps a day and my workouts are an hour long with 30 minutes of cardio and I cut my 30 minutes of cardio out all of a sudden, I can bump my daily steps to maybe 15,000 a day or 20,000 a day

and I'll be at the same if not more than I was before. So those are all the things you gotta kind of balance out but here's something interesting to note as well. Working out too much will actually slow your metabolism down many times because your body tries to adapt to the high caloric demand, and especially when you combine it with low caloric intake, your body tries to adapt by reducing its metabolic rate. And the way it does is it makes your shrinks your muscles. People think you're burning muscles, but in reality it's just adapting in that direction.

And so you can actually do the opposite. I've seen people increase their workouts dramatically and then have to eat the same amount of calories just to say the same, you know, as they were before working out less. And vice versa, I've seen people reduce their volume, but just have a more effective muscle building type workout. And then over the course of months, they're eating 500 calories more a day and they're leaner than they were before. So just some things to take now There's many factors that come in to play here

And I just literally did this so what I'll do with somebody this is super common this exact thing where I Reduce somebody's workout volume And when I do that I do it. I adjust through neat and the I would track somebody for a week, right? So I'll tell them, give me your steps and I want to know what we're consuming and I have them track weight or that. So I kind of figure out what homeostasis for them, right? And so this is just happened recently. I have somebody who's, you know, a seven day a week or they're doing orange theory, high intensity class. This and that. And they've been on this crazy plateau for a long time. And then they hire me and I say, okay, well, this is what I want you to do for the first week after I kind of track what you've been doing.

So then I see, okay, I know she's working out this much. Okay, well, I'm going to get rid of all this high intensity training because I already know that this is a problem with her plot and why we're in a plateau. But I also know that when I cut out seven days a week of high intensity training, your amount of calories that you're burning every day is significantly going to be different if also you don't do that anymore. So then I just tell them to walk. So I would replace that with steps. So let's say this person and we'll use real numbers here.

She was doing 10 to 15,000 steps, high intensity, at least 5,000 of those steps were super high intensity in these classes. So now that I've eliminated that high intensity, I say, well, now we're going to, we're in straight weight training, we got no more running in your routine, no more high intensity type classes. But now I want you to step, you know, 15 to 17,000 steps a day. So I'll increase your steps by two to 5,000 steps of what you normally do. Just by doing that is enough normally to kind of cancel out.

Yeah, offset it. Yeah, offset it. Yeah, offset it for them. And like what South kind of alluded to this, I actually get this a lot and it surprises me. It's very, and this is also part of, you know, experience which is very, very unique and neat to evaluate things like this because scientifically it doesn't make sense. It makes you would think that you take somebody out of the super high intensity, you reduce that. And even if they just took, you know, they're only doing the same steps

or a few thousand more that they would start to put on weight. But a lot of times those people, they don't realize that they're also the really high stress people and the reduction of the high intensity and the lowering their stress levels, uh, it ends up being, they're benefiting their metabolism. Well, the body is balancing. It's always trying to balance adaptation signals. And if I'm lifting weights, I'm sending a increase active tissue signal, right? Increase muscle, which is going to cost more calories. But if I'm also just high stress all the time, exercising all the time, and outputting all

these calories all the time, and I'm eating a reduced, you know, reduced caloric diet I'm also sending the signal to become extremely efficient with my calories and by efficient the body what that means is the body is going to become like a It's gonna you're telling your body to go from a V8 to a four cylinder because if I'm driving a V8 And I'm going thousands of miles a day and if my truck had the ability or my car had the ability to adapt, the signal I would be sending to the car would be, hey, we need to reduce the amount of cylinders we're using because we're burning so much gasoline. But then if I was towing heavy stuff,

it would kind of have to fight, you know, what do we get a balance? What about two, like you guys are talking about volume and he's mentioning about scaling back on the volume. And you know, obviously like we like to voice a lot of neat and more low intensity ways, but intensity is another variable that you could manipulate. If it wasn't in your training at the time, so like say, now I work out for a shorter period of time, but now I ramp my intensity up and I do my power moves.

It's gonna have the same effect where it's gonna ramp my metabolism up because now I'm challenging my body in a new adaptation process. Well, and this is where things like Tabata and Hit became so popular. Right, because that's exactly what that is. Tabata and Hit.

Just to give the inverse of that. Depending on what you're doing right now is what matters. Yeah, a very, very good point. Yeah, that Justin just made, very, very good point. I'll say this, too, you know, I like to tell people unless your goal is, you know, some type of athletic performance, but if you're just overall,

wanna build muscle, be leaner, you know, be more fit every day person, and you also lift weights into cardio, I tell this to people all the time, save the intensity for the weights. If you have to, if you're going to use up your intensity, you know, use it on the weights and then cardio, let that be a little bit more recuperative. So I'm not saying anything bad about hit. I'm just saying if you had to pick, that's where you would want to put your intensity. Jackie Martinez is asking about her mom who has sore joints. What kind of food and exercise do you recommend? So if she has...

She has a systemic kind of pain in her joints. There's a couple of things. First of all, so she said joints. So she's not referring to just one joint. Although, if it were just one joint, I would still give this answer. And that's this. Work on the joints. And then, if it were just one joint, I would still give this answer, and that's

this. Work on the muscles that are closest to the center of the body. Work on increasing mobility, stability, and good proper muscle function in the hips, in the shoulders, and in the core, and usually those will solve a lot of joint dysfunction. Now that being said, if they're systemic inflammation, many times they can, they will notice a dramatic shift in their systemic inflammation just from changing their diet. One of the best scenarios I ever see with people, and it's almost always consistent,

is literally eliminate sugar. When I have people eliminate sugar, almost, I can, I can pretty much count on the fact that they're gonna come back to me and tell me after a week or two weeks or three weeks that they've noticed that they're way less inflamed. And sometimes, you know how it comes out sometimes, sometimes I wouldn't even notice until they go eat sugar again. Like they'll, they'll stay off sugar for five, six weeks or months and they're like, everything's doing great,

they're feeling good and then they go to a birthday party and they have cake and then they come work out with me the next day and they're like, oh, my back hurts, my knees hurt. And they'll ask them, do you eat anything different? I'm like, oh shit, you know, I had some birthday cake. I had some ice cream and then they'll start paying attention

that the sugar causes for them, causes those, kind of that systemic inflammatory effect. The other things that I've noticed with clients, and by the way, there's not a ton of science supporting this. A lot of this is observational at this point. There are studies that show that there's inflammatory markers that are reduced in vitro and does that mean necessarily it it's gonna give you a better inflammatory response. Who knows? But I get a lot of positive feedback from clients when they also eliminate grains,

eliminate sugar grains, all processed foods, and drink more water. Those three things are like the big, like... What's your take on supplementing with something like glucosamine or something? So glucosamine, conjoitin, you know, there's collagen protein and things that provide the body with nutrients and things that needs to, you know,

repair cartilage and improve sonovial fluid, which is the fluid between joints. The studies are mixed, the studies are very, very mixed on those. If you wanna take a supplement that's natural, that you're going to feel an anti-inflammatory effect from besides fish oil, okay, fish oil is one of them. You could take fish oil and a lot of people notice anti-inflammatory effect.

Braumelin, Braumelin will kick the crap out of anything I've ever used or recommended always. I, people will take Braumelin. The way you take, you have to take it on empty stomach, by the way, for it to have it's anti-inflammatory effect. Take Braumlin two, three times a day on an empty stomach. And after three, four days, people usually notice a pretty dramatic effect.

Well, when I had swallowing, yeah, taking Braumlin, you did? Yeah, it made a big difference. Huge. Yeah. They prescribe Braumlin in Europe post, I believe, oral and nasal surgeries. They'll actually prescribe it and people will use it for the pineapple, right?

It's in the found in the, most of it's found in the core of the pineapple. But if you take it, so bromelain is a protein enzyme, so if you eat it with food, then what ends up happening is your body uses it to break down protein. If you take it on an empty stomach, there's a different pathway that it travels, that causes it to become anti-inflammatory. Goosemony can join in, even in the study that show it works, take like months. You have to take it for months to notice. Braumelin, you know, is within a matter of days or weeks.

So... Glenn B.F. Are you familiar with bioavailability? So he was asking this question in regards to food, and I'm going to assume he's talking, I hear this thrown around the supplement industry all the time, by the way, that they'll take something that is now heavily accepted as good for you, like vitamin, like let's say vitamin D. There's a lot of news right now saying, or a lot of stuff's coming out saying, a lot of people are, you know, deficient of vitamin D.

We should all be taking vitamin D. So people start buying a lot of vitamin D and what ends up happening is supplement companies figure out ways to sell their vitamin D. And one of the ways they do it is by telling you that their vitamin D is somehow more bioavailable, you know? Like try my, no, try our D.

This one you'll absorb more. It was more like a buzz term to me. Yes, I thought it was only related to drugs at first now that they're using they use the term for food. Yeah, I mean bioavailable just means how if I consume this nutrient, how much of it is going to be utilized by my body. So if I eat a rock, a rock is full of minerals. Right. Rocks are chock full of minerals. Are you going to absorb any of that? But they're not very, very available.

It's still killing me. It's not going to absorb any of them. But you see it's thrown around supplements all the time, like creating. We all know, creating works, right? You know, go look, if you just Google, create best, creating supplement. I guarantee you the way that they're going to hit you with their advertising is, our creatine is more bioavailable or so absorbed.

So what do they do? Throw some enzymes in there and that's they make it so they make it so they can see what they do. They're just using a term that I don't know the fuck they're talking about. They'll attach a salt to it to buffer it and they'll make up some thing and say, oh, this will, you know, or pair a protein with a car.

Yeah, sort of things like capsule. Yeah, when it comes to like protein intake, this can be relatively important. It's usually when it, in comes to protein intake, this can be relatively important. It's usually, in reference to protein intake, if you eat a lot of protein from, say, rice, your body's limited in utilization of that protein by limiting factors like a certain essential amino acids. So your body can manufacture its own amino acids, but the essential amino acid, the camp,

that's what they're called essentially, you have to get them from food. And so if I get 40 grams of protein from rice or from some, under the plant source, that's maybe not as complete, for example, and it has 40 grams of protein, but it's limited by some of their essential amino acids, usually lysine, it's usually the lysine,

it's usually the limiting factor. Then that may mean that I may only utilize 30 complete grams of protein, and the rest are just the individual amino acids. And my body's gonna have to get it from other sources to utilize that protein. So that's why they'll say that some protein sources are better than others.

If you only eat the same food every single day, if all you ever do is you get protein from one source, this can become an issue. If you get protein sources from different areas, it's not a problem. If I eat beans and rice together, I've dramatically increased the bioavailability of the total amount of protein that I've eaten.

Doesn't change the bioavailability of the rice protein, but the total meal has now changed, you know, things. And so protein powder companies will, the list of has now changed, you know, things. And so protein powder companies will, the list of the, you know, BV rating or whatever and say ours is a hundred or this has the best bioavailable, you know, protein or whatever. Is it going to make a difference? Now, I mean, you, if I take, if I eat protein, that's got a 90 score and you eat protein that's got a hundred score, we're not going to notice, especially if I'm consuming, you know, if I'm a 200 pound guy and I'm consuming 200 grams of protein, that's another thing. Like one of the reasons why

relatively high protein diets probably work is that might be one of the reasons. If you're eating a relatively high protein diet, this, this has no concern to you. If you're eating a low protein diet, this might be more important, you know what I mean? Yeah, there should probably be more important for somebody like it's on a ketogenic diet, right? Somebody who's in a low, low to moderate protein diet. Like a medical ketogenic diet? Yes, maybe. Yeah, if you're in a medical ketogenic diet where you're right on the borderline, a 0.6 grams of protein.

Not even their less. I mean, the medical protein can take 0.6 with that. No, they'll tell them to take even less, like 60 grams to 70 grams of protein a day. We're gonna don't be sure about that. For the medical one, like if you're like epileptic or... I still thought it was a 0.5 to 0.6. No, that would be more for the average person.

But if you're going to the doctor, the doctor specifically tells you we need to put you on a ketogenic diet, they want everything out of the way to make you go, you know, diketosis and they'll make you limit your protein and take even to like 70 grams a day, I think, or 50 grams a day. But that would make it more important, but for the rest of us, I mean, if you're one of our listeners, you probably consume too much protein. It's a bioavailability.

This is true. That's not a factor you need to really consider. And it's really not a factor to some on some bullshit supplement company that's using that as a exploit to get you to buy. What they do net carbs, it's like all these buzz terms. Yeah, what you need to understand is what supplement companies do is they spend, you know, X amount of time developing their product and then they spend X amount way more time figuring

out how they're going to sell that product. And one of the things that they do, and I know, I mean, I know this very well. I was, I directed sales for a long time for fitness organizations. And when you're trying to sell a product, even if you believe in your product and your product is great, you need to have hooks, you need to have terms, you need to have things that you can explain very simply and little key terms.

And if I have way protein and Justin has way protein, how am I gonna differentiate mine? One way is through price, but let's say they're both the same price. Well, now do I do? I'm going to say mine is more has higher bioavailability or mine is cold filtered. So that means it's less to nature

or I'm going to come up with all this baloney to try to sell you on why my product is better when in reality they both crap. Yeah. Both products are crap. Mine would probably be like Reese's Pieces. It's both crap. Yeah. Both products are crap. Mine would probably be like Reese's Pieces. It's all crap. Yeah.

In reality, a chicken breast or a piece of steak beats all of them. Oh yeah. 10 times. 10 times. Real food all day long. Listen, if you like Mind Pump, leave us a five star rating review on iTunes.

And don't forget to go to mindpumpmedia.com. We now have maps anywhere available. It's our at-home maps program, the only at-home program that will probably put some muscle on you. Thank you for listening to MindPump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

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