Modern Wisdom - #070 - Tim Briggs - How To Eat For Performance

Episode Date: May 9, 2019

Tim Briggs is a nutritionist, CrossFit coach and the owner of WeDominateNutrition.com Most people with a gym membership have an idea of how to eat to facilitate weight change, but eating to maximise performance output is a another beast entirely. Today, expect to learn how to use diet to boost your strength, endurance or recovery, Tim's favourite protocols for eating around training & competitions, why the FODMAP diet is probably right for almost all of us and whether he's ever fully going to grow a topknot. Extra Stuff: Follow WDN on Instagram - https://www.instagram.com/wedominatenutrition/ Check out WDN's Website - https://www.wedominatenutrition.com/ Warrior Programming - https://www.warriorprogramming.com/ The Protein Works Supplements - https://bit.ly/TPWChrisWillx The FODMAP Diet - https://www.healthline.com/nutrition/low-fodmap-diet Check out everything I recommend from books to products and help support the podcast at no extra cost to you by shopping through this link - https://www.amazon.co.uk/shop/modernwisdom - Get in touch. Join the discussion with me and other like minded listeners in the episode comments on the MW YouTube Channel or message me... Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/ModernWisdomPodcast Email: https://www.chriswillx.com/contact Learn more about your ad choices. Visit megaphone.fm/adchoices

Hello friends, welcome back to Modern Wisdom. Today my guest is Tim Briggs from Warrior Programming and we dominate nutrition. Tim has featured on the podcast a number of times previously, but today we are allowing him to sink his teeth into his domain of competence, which is sports nutrition. I don't really have a very good understanding of how to eat to improve my performance in sport. I know that I need to fuel myself and not under eat, I know that I need to try and eat things that are nutrient dense, but that's probably about the beginning and end of my

understanding. And I figured I have this resource, which is Tim, who has a ridiculous knowledge of how nutrition affects performance for endurance athletes, strength athletes, crossfitters, and pretty much everyone else. So yeah, today, expect to learn how and when you should be eating in terms of nutrient profile, what particular kinds of foods, what types of foods, Tim's favourite hacks for pre-during and post workout and competition. Today really is jam packed. If you have a friend who you know would benefit from this, please give it a share, you know that I am very thankful when you do. And if you have any questions

or comments at We Dominate Nutrition on all social media and at Chris Willex as well. Now please welcome Tim Briggs. I'm joined by Tim Briggs from Warry Programming and we dominate nutrition. Welcome. Thank you. You may remember Tim from such episodes as Why Does Fitness Heard So Much and Can You Teach Mental Toughness? Yep. They were massive. It was very opinionated. Incredibly opinionated. Driven by opinion. That's exactly what it is. And exactly will to be today. We do it just the same. It's just a replica. So today we're going to be talking about how to eat for performance.

Yes. Particularly for me. I'm interested in this. I know how to eat to get lean. But if you were to say you've got a power lift in meat next weekend, then you've got an endurance event that we can't have to. And then you've got a cross-fit competition that we can't have to that. What would you eat and why I wouldn't have a clue? weekend after and then you've got a crossfit competition that we can't after that. What

would you eat and why I wouldn't have a clue. I wouldn't know the first place. So the athlete will be our rages. I think you do all of those things. You think you do all of those. If you can do a powerlifting meet, and did you say like what was the last one as well? The crossfit event and then a marathon as well. In a marathon? Probably not going to happen. You need to be joyous while this thing. Yeah, if you're joyous and while this thing, joyous, like a marathon or something. And a marathon, probably not going to be joy while it's,

yeah, if you charge on while it's, John Wallace can do all those things. Yeah, the parallel bit, I do. I do. I've got my parallel. So we're going to talk about that. Is there a basis to start from in understanding sports and nutrition?

Yeah. So the way we approach nutrition, we look at health first. So we look at the microbes as well as the overall energy balance, and that's where we start every athlete that does, we dominate nutrition. So we look at all the efficiencies, we look how we can kind of manipulate the micronutrients as well as the micronutrients, the microbes

of the vitamins and minerals. If you have deficiencies on those, energy is going to be affected, you're going to be quite lethargic, your recovery is going to be down, and that can all be targeted through food. So we can look at eating a variety of veggies, eating the whole spectrum of colors of fruit and veg, maybe supplement with a green shake, maybe even a volt multivitamin. That's where we kind of start things, because we've got those deficiencies. We're going to be down the long term when we do get to these competitions. Okay, so starting with the micro, to me, seems quite contrary to what I would have heard

in the past. Yes. Like macros are all they are, that's like a hashtag calorie fucking deficit. Yeah. So, I don't get me wrong. We do start with giving the overall energy to try and reach the metabolic baseline. That's what we kind of call the TDE to totally energy expenditure. Yeah. So we call it the metabolic baseline where we just kind of take into count daily activity, sport, thermal genesis, things like that. So energy that you're going to burn and how much off. But with the TD, it's a little bit skewed for CrossFit because it doesn't really take an account, the intensity of it.

It's more like if you sat on the bike for 45 minutes and live fairly certain real life, whereas everybody that does CrossFit these days, they probably stand up desks, probably got little pedals as they're standing up, the full CrossFit life, they're probably run to lunch and things like that. They'll go to the CrossFit class, they'll stretch, they'll form roll, they'll probably sit on the bike 10, 15 minutes before the class, they'll jump in, they'll start to get warm again with the class. Then the heart rate is going to be up throughout with our, what kind of like workouts are going to be high intensity. So we'll get a heart rate up to 90% of your heart rate over the three

minutes. Say if it is front, then your heart rate is going to be burn for a lot more than three minutes. And your energy is going to be burning for a lot more than three minutes and your energy is going to be through the roof if you're consumed. Where's if you just start on a bike, it's just going to be a lot more steady way. The afterburn effect will probably last 30, 40, 50 minutes depending on how hard you go and how long it will fit you. Cool. So you're starting with the micro. Yes. Cool. And you said colors with the micro. Yes, cool.

And you said colors of veggies and spectrum of food and stuff like that. So how do you ensure that I'm gonna guess that we're talking at this stage about an athlete that's just in training, probably, as opposed to prepping for a comp. So yeah, everybody kind of in a comp prep mode, regardless where you are,

that's probably kind of treat everybody that say you might have a comp come out of regardless of where you are, that's how you kind of treat everybody. The, say you might have a comp coming up at six, eight weeks. We look at your overall kind of food intake and we'll kind of coach you through which veggies to eat, which deficiencies you may have. We're not firmly gonna understand without any bloods taken. If you do have these massive deficiencies,

but we're just gonna try and overload on these as a result. What's the staple food that you go to to kind of get all of these things up? Where do you notice deficiencies most commonly with your athletes? Just complete lack of greens. That sounds quite funny, but when my athletes check in, there's always like a food quality schedule. Then there's how many portions of your micro's of eating on a daily basis. And I always notice that at the start, it's like one to two. And we try and prize a little bit more out of them

and go for different colors and satisfy different micro ranges. It sounds like you're trying to train a naughty dog. Yeah, exactly. You know, like for first one, getting to we like on the mat, and satisfied different micro ranges. It sounds like you're trying to train a naughty dog. Exactly. You know, like for first one, getting to we, like on the mat, and then we're gonna get into we in the garden, and then we can we on the field outside. Oh, 100%. We on the field outside.

I've been through that as well. You have a child, you still wee's on the carpet. He does. I'm just gonna have to enjoy it in a naughty dog. So if someone is thinking, that sounds a lot like me. I am struggling to get greens into my diet. That my hand goes in the air for that as well. What are some bits of advice that you can give

for how people can slide it into their cooking schedule and their eating schedule without it being too kind of impacting on their normal routine too much? First up, I would go for a green shake in the morning. There's a few variations on how you can do this. You get greens powder. Anyway, you can kind of get it from or you can kind of make your own.

Link will be in the show notes below to the protein works that do a fantastic greens powder. And also if you use the code that is linked in the show notes below, you will be able to get 30% off everything on the site. Great prep. There we go. Yeah, so you can use protein works greens. Yep.

Actually, I add. Yeah. And all we can make our own, so we can throw some spinach, some beetroot, just tons of veggies in a shake, blitz it up. Might not be that tasty, but you'll knock a few portions of your microbes out for the day, then move on to your breakfast, have a handful of spinach with your breakfast, then look at your prep meals throughout the day, try and balance amounts, so it's like

one third protein, one third carbohydrate, one third of veggies, and if you have that balance throughout every meal, you're probably going to be there or there about. So that's the very kind of rough low resolution. But I think trying to micro-manage these meals with this amount of this particular food and things like that. So you're literally just saying aim to split your meals up as protein carbs, veg as each of the thirds. Yeah.

And then where are fats coming in? Fats will probably be with your meats, or they'll be a little bit with your food, maybe a little bit after. You can have a not bar, for instance. This is just with kind of like a prep meal. Yeah. The hard is to get fats in there. You can throw out the card on for another range of microbes.

I hate out the card. It's all slimy and awful. It's split, isn't it? A lot of people love it, a lot of people hate it. Very mommy. Very mommy. It's a fad as well. You reckon?

It's a massive fad. I only found out recently how expensive avocado is in Australia. It's an expensive it is. Like crazy expensive. A really low conversion rate. Well, it's like, I think over $10, or $10, so about 10 pounds for a single avocado.

That's mad. It's just apparently they're really hard to get hold of. I mean Australia is in the middle of nowhere. But they also love avocados. I don't know this. Avocado on toast. All right, okay. Sorry, I just down with the kids.

Yeah, I know you are. So it's combining words together. It's into a new food type. I don't have a host today. I'm not going to lie. God. So we've looked at the micro. Yep.

And then what about you've said that the macro in terms of, I guess, the way that you're piecing together those foods. But if you're doing a sport, and I'm going to presume the people that are listening will be doing some form of strength work. Yeah. There will be the full spectrum from people that are doing powerlifting to people that are doing endurance work, but there must be some commonalities that everybody needs

to cover. So, 100%. And most people probably need the same things, which is carbohydrates. Okay. More sports. So, we talked about this, I think in our first one we ever did where like an energy systems chart. So if you look at what spot you do and you piece it on the chart there's very few where they're gonna go for like iron man's and it

will use fatty acids towards the end. That's a finishing point if we move through it will go a little bit more aerobic, they'll go glycolic and then it'll go ATP and phosphocreative. Okay, so we're talking about length of what acceleration is. This is duration and intensity. Video-gadding, if you're watching on YouTube, I'm sure video-gadding will be able to make a chart appear in front of Tim's face as he's talking about it. There you go, you can see the spectrum.

Just right there. Just right there. So when we look at that, we kind of piece your spot on there, crossfit is in that glycolic zone. So we'll be using carbohydrates as a main fuel source. If we go a little bit further down, with the strong man, pallah lift thing, it will be ATP and phosphocreating, which is creating.

So that will be your red meats, your creating monohydrate, which is fueled by underlying from carbohydrate. Right. And then as you move down, you're going in and crossfit. You can more carbohydrate again. If we go on endurance form, you're looking more carbohydrate, a little bit of fassi acid, fati acid. Then if you've got a major, major, major endurance, they don't just be fatty acids with carbohydrate as well. So you're talking like endurance.

If you look at the whole spectrum, carbohydrate is throughout. Yeah, so that's what you all need to fuel your body with as an athlete is carbohydrate. So how are people getting away with doing ultras and like a... It's mad, like... The total system did that diet and stuff like that.

We're looking at the literature with a lot of this came out recently. There's a debate with it that Gonquito is probably not the best way to go to get yourself in a zone where your body goes, I've got to eat myself to fuel your race. Yeah. It's like, mmm, probably not the best way to do this. Wait, as someone who is an avatar for the layperson, when it comes to understanding sports nutrition, it doesn't sound like a good thing.

It's not great because carbohydrates have a lot of benefits for the liver, for the muscle, for the brain, how so? Just, they provide energy. Yeah, they provide energy. They provide energy for the body. Yeah. The major fuel source for your muscles, so when you're trying provide energy for the body, the major fuel,

sourcing muscles. So when you're trying to run for several hours without any carbohydrate, which is what ket genesis means is your body now doesn't rely on carbohydrate, just fat and the internal sources. It's not probably not the best way to go about it. That's just from my opinion. I'm sure there'll be those who say keto is the way to go. Or works for them. Or works for them. I mean, I'm yet to see any powerlifters or strongmen come out and say that they're doing it keto. No, it's definitely not the way to go. Anyway, holes not going keto as well.

Even when people go paleo, those are massive paleo rush for CrossFit. Yeah, I remember. Paleo. Can you briefly explain what paleo is? Paleo is basically what you'd eat if you're a cavern. So forgetting about the fact that we've evolved quite a lot, we've now got supermarkets around the street, we need in-pot foods. We can have a vast variety of foods.

So they think the best way to go is what would be readily available round here if there wasn't a seafood market. Okay, so it's trying to basically, but then obviously you're going to go to the supermarket, you're going to get your stuff to be available. So it's a simulacrum of what we would have had during our, a broader period of adjunctic history. The argument is that recently we are able to graze at periods of frequency that are unnatural. We're able to have foods that have only become available recently. Yeah.

And that in the past we wouldn't have had that. Therefore, there is some degree of credence that's led to this older style of ancestral diet nuts, berries. I'm going to guess there'll be some intimate and fasting and stuff like that in my words. Probably, yeah, it's not really with the guidelines, but I guess they're really hard-core people will in it. I have as well, right? Yeah, probably a day they'll probably have to go for a hunt or something.

Get them all, you've got to pick up a spear. Yeah, pick up a spear and go and skew one of the check out assistance. Yeah, you've got it. So, okay, so you'd mentioned about Paleo was one of the... Yes, so Paleo, you can get carbohydrates from, I don't think the love sweet potato on that, but often you don't get enough. You don't get enough fuel your body, especially with CrossFit, is so glycolytic. You are using your carbohydrates for the whole thing, whether you're lifting, whether you're in a

Meccan, whatever you're doing, your carbohydrate is the main fuel source. So to go with out carbohydrate and go actively the other way, is not the best strategy for performance. Okay. However, the people that do go paleo, even if they are, say, the reatuna baseline of 2000 cows, paleo, B in 2000 cows, they'll get more from nuts, seeds, which isn't the fuel source you're gonna use in the gym. You're gonna come in, you're gonna do

some high intensity training, you might do a five minute arm wrap, you're probably not going to use fatty acids that much in a five minute arm wrap. So can you explain, let's say that someone is thinking, okay, so that sounds like me, I do some normal push put legs, bodybuilding stuff, yeah, I do cross fit, all right, where I do crossfit, I play football, which again, is that we're talking about that time domain, that kind of like one hour's workish time domain, maybe a little bit more. One hour work, but when you look at our football,

it's interval training. Pretty thin of those of sprinting. You're recovering, then you sprint, then you're recovering, then you sprint, when you sprinting, what you do, you're using cabbohydrates as fuel. Right. You're recovering, then you sprint. When you sprinting, what you doing, you're using carbohydrates as fuel. Right. You're going glypholytic and you're spiking your heart rate.

Okay. So yet again, you'll need carbohydrate and often with elite teams, you'll load carbohydrate with four, the load carbohydrate in half time, and load carbohydrate post. I've always wondered this. are you able, like, having intra-workout carbs?

Yes, your body able to absorb that with, like, sufficient speed for it to matter? Well, yes. Like how long do you take to hit your stomach? It must be 20 minutes to hit your stomach, surely. But then again, if you're training for an hour, the 20 minutes is fine. Yeah, okay.

If you look at it that way. No, no, I totally get it. I just, I do. So we always recommend I will go, no, we've got a piece, but it'd be good to talk about it. Timings and nutrition, especially for spot performance. So we categorize it in several windows. You've got your pre and that'll be maybe an hour or two. So we're talking competition day or work out. Not just competition, this is just specific days. Before the activity. Yeah, this could be tomorrow. Yeah.

So I don't know when this video is going out, but 19.3 will be tomorrow. Yeah. And it will be what you guess. Oh, God. All right, in this spot. I think 19.3 might be something like snatches. Yep. Bar muscle ups, and maybe some lunges.

So I can ascending ladder, and ascending ladder of snatches with Bar muscle ups and lunges. So kind of similar to, was it, what was the, lunges with the dumbbell? Yes, lunges with the dumbbells. It was clean,

so it was 18-2. I think it was 18. No, it was a 17-2, 18-2. Yes, lunges with the dumbbells. It was clean, so it was 18-2. Is that 18-2? I think it was 18. No, it was a 17-2, 18-2. Anyway, something like that. What do you think it's going to be? You got any ideas? I hope it is more upper body focus, because my legs have been crushed for the last couple of weeks.

You can 14th in the UK. 15th in the UK. 15th in the UK. Let's not give it to you. I don't know. But if you were to do placing versus height, I bet you're number one. I don't know. Placing per inch of height, I bet that you're number one. Reps, per inch of height, definitely. Timberweight. I'm probably bodyweight as well. If you look at 80 kilos,

5 full 8, nearly 10 rounds. Small calves though. Small calves, that's what you're doing. A very streamlined calf. A very streamlined calf. It's the streamlined calf. Oh, we can imagine. Someone's walking up on the morning, they're going to train at midday. Yep. What are they doing? So we're going to look at this window that we're going to create. So it's going to be pre.

That's going to be two, one out to two out, pre-your training. We're going to have a supply of carbohydrate. These are going to be complex sources. So with carbohydrate, there's complex, which are the slower release, then the simple, which is quick release. That's sugars, fruits. So we'll have a blend of both. So say, for example, lots of oats, a little bit of an arrow, then we'll look at the next macronutron, which is going to be protein. You're going to have probably 20, 30 grams of protein, regardless of height, weight, gender, so on. So that could be a scoop of protein in your oats. Let's go super simple here. We'll want a little bit of fat before we train just for energy,

just for general, caloric value, leading in your training session. So let's go scoop a peanut bar. So in that, there'll probably be 400 cows. We've got a decent meat, which is going to fill us before we go. Then we're going to look at the immediate pre. So we want to load a little bit of sugars here. This is just a spiky glycogen. We're talking half an hour before. This is immediately pre. So this is you as you walk into the water. This is you walking into the gym. Just have a banana, right? Have 20 grams of sugar with a banana. Then you're going to move on to your intro window. That said, this is kind of optional, like especially for the members of WDN. You can do this, you can't do this. It does, you will see a decent exchange for this, like you will see a difference

in your energy. Okay. And that'll be a liquid carbohydrate, muscle dexerin, dexeros, whatever you want here, and a little bit of BTAs, just to prevent muscle breakdown. And then you're talking about just grazing on that or sipping that through that work. I just sit that throughout your session, especially through your strength training. So I wouldn't recommend doing it through your Metcom.

Because you get a coach like me that would just shout at you for having a drink. Yeah, you are right. Even though you're saying like, you tell me that. You tell me that I have this tip on online. You tell me I have an intro workout, but in the class you're saying, pick the fucking bar of them. Exactly.

So in terms of volume, in terms of amounts of carbohydrates. So we'll probably want about 30 grams of sugar here. Okay. 10 grams of sugar here, 10 grams of BTAs. During this intro workout period, then we're going to move on to our post period. Yeah, again, there's going to be two sections. We're going to have our immediate post. Yep. A little bit of protein just to assist recovery. Yeah. Quite a substantial amount of liquid carbohydrates, our sugars. It's extra in again. Yeah, again, this is just the two reasons this is for immunity.

So if you notice with Olympians when they run their qualifying races, they can't blend with the crowd straight away. They need a little bit of sugar because their glycogen stores are depleted. So they have a bit of sugar, top the carbs up, then they'll go for the interview. You'll see that quite a lot with a lot of different sports. That's interesting. That's when you're susceptible to illness. And immediately after you've just done a workout, you've just re-graced. So someone comes in coughs on me. Yeah, just after I've finished what I've got, like, used to punch them in the face. Exactly. Right. Exactly. So we'll have a little bit

of carbohydrate then. We'll also want to replenish our glycogen stalls and muscle glycogen stalls. Okay. Say if you're done in our and half session. Yep. And you've had a lot of muscle breakdown, a lot of fatigue. That's when we want to replenish. Then you'll have that with you. You'll sip it straight away. You'll go home, have you meal, try and limit your fats in the meal. we'll have a lot of complex carbohydrates. Why, why we're limiting our fats in the meal. Fat can just slow down the absorption of your carbohydrates. Okay.

So you've got a pretty big window around pre-intra and post-stripe. Big little stretch like four, maybe five hours. Yeah, you've got a big, big old window there where you're actually limiting your fats, right? So you can have to, you can have to focus your fats into a smaller window that's further away from training. If you can have your fats in the pre-one, you can have a couple of scoops of peanut butter, or 20 grams of fat in general. But I always recommend having not going out quite a lot of fats in the morning, and just sporadically pace these three meals, try and use fat-year meats in general,

the more nutrient-dense, like chicken thighs and so on. Okay, yeah. So you can get more band-fee book and be a little bit more strategic with it. You've got a better range of macros coming in from the basics of the same. It's more balanced. More balanced. It's almost like the zone approach

when you look at a meal it should be zoned with your macronutrients. We also try and use that to just balance, just have a balance in your meals, especially when you're prepping, you look for a cabahira, you look for your fat, you look for your protein, you look for your veggies, and you've got a meal soldered. I suppose that's the very analytic way to just look at a plate, right? The plate is made up of all of these individual things, but people just see it as this homogeneous

food, whereas actually you need to see what hang on, what is this consisting of? That's a very eye-opening approach. A bed is, I mean, even just analysing, especially last sort of two and a half years since I've been doing CrossFit, and since I've considered eating for performance a priority over eating for aesthetics, it's a big shift and there'll be a lot of people who, I think the vast majority of people who know or who understand how to diet or understand what their diet should consist of will understand what it is in order to lose fat. Yes. Like people know that probably restricting your calories overall. There's a bit of bro science about like bro you want to have a bit less carbs and you want to

up your protein and stuff like that. I think people understand that but again for me it was so eye opening starting to do CrossFit and realizing hang on if I use performance as the canary in the coal mine for how well my diet is going yeah and all that I do is eat to affect my performance, as long as my performance is going up, and I don't look like a total slob in a mirror, I've probably got this pretty right. Yeah.

You just need to find the balance with this. Yes. And obviously when you're consuming four, five, six, 100 grams of carbohydrate, like a lot of literature suggests for sport performance, you need to be on six, 700 grams of carbohydrate. Like a lot of literatures suggest for sport performance, you need to be on 600, 700 grams of carbohydrate. But that's not really attainable in most people's lives. Like, most people aren't, these elite athletes. The video Godine will be able to make an image of

Brent Fikowski from, I think it was last year actually when he posted something up or his nutritionist didn't, he reposted it on his Instagram, where he had the 2017 games and he was on maybe like 5 to 700 grams. And then it was like the 2018 games and he was on like 8 to 900 grams of carbs a day. I take that with the pinch of salt, I think what he may have not said is that might be his comp prep. Yes, yes exactly. But that is like trying to consume that much. Trying to consume just the sheer volume of food was be outrageous. Like I've got several clients on four or five hundred grams of carbohydrate and coaching them through that is challenging.

Challenging because I don't personally that. So I've got to be strategic how we get them there. Yeah. And it is through that work out nutrition. It is crazy though to see these guys, like these top level athletes, like Brett, and you know, he looks fantastic, he looks even more peeled, even fuller, like his performance was fantastic. Like he's kind of, he's an endurance guy as well, right? He's a viker swimmer, and he's got that kind of long lean being look as well. Yeah, so to see someone put that much

food away, I guess it'll probably be quite tall. But when you look at him, he'll be maybe six to six thoughts, something like that. So if you brought him down to across the height, he'd be one of the most jacked blocs in the game. Oh, by miles.

Yeah, he'd be. Like if you shrunk his- It'd be done barely with that, with Tunish. He'd be huge. So he's, I think heavier. He's got longer levers. So he was working like it's tricep lock out for his handstand pushups. Things like that. He's got a further range to go. So he was doing a lot more strict work. I think leading up to the last games. So that needs to be spoken by the extra carbohydrates, you think?

Yep. That's interesting. One thing as well, for anyone who is listening that hasn't used maltodextrino dextrose in their shakes, it's just free money. Like it's the same as Sunni Webster said, have you ever used a lifting belt on knee wraps? Had knee sleeves. And I was like, no, I've never used either of them. It's like, man, it's just free games. Yeah. It was like both of those things are just free games. And for me, yeah, you're going to be stretching the other one. Yeah, they're doing. You're a little boy. I'm toy. You're going to be so loosened. They're glued after this. So, yeah, and he said, it's free games. Yeah. Like, and it seems to me,

So yeah, and he said it's free games. Yeah. And it seems to me, Mother Dexterin, in a post workout shake, like especially if you're struggling to hit your macros as long as you can't get them in. Yeah. You won't even feel it. Yeah.

Like a big scoop of any Mother Dexterin in a post workout shake with two scoops of protein and a scoop of creating. And in the space of three minutes, two minutes, you're like, I've done so much stuff. Yeah, and I guess that's the same as the equivalent for macros and for creating as your veggie shake in the morning, right?

Yeah, for sure. Then if you break that down a little bit more, your planche and your creating stars that you've just depleted with your creating phosphate. Okay. So through your ATP work, through your lifting, yes, like the explosive work, that's your one rep maxes and things like that.

Yeah. You're replenishing your cretin levels. What that can also be done through red meat, some fishes, some nuts, but having the cretin monohydrate will directly affect. Would that be similar for if you've got someone who's doing a maybe a rower like a competitive rower that's doing some interval work. Yeah really hard

like a 500 meter test or a 2k test or stuff like that. Exactly. Same energy system. So it doesn't matter about load. It's about like effort. It's all about effort. Energy system. Okay. So if you look at it He's doing a fight. He's doing a 2k. He'd be probably looking at not with rose But he'd be probably looking at what like five six minute window. Yeah, collect it exam. Okay So he'd fuel up on his carbohydrates before make sure he doesn't deplete during his session because you do tough I mean, what is your role? It's very difficult to have workouts stuff. Oh, no, you've done the old one hand. Yeah.

I guess that's what's to you. We'll be doing on the roll though. That is what's to you. So you will remember episode number one, rowing the Atlantic solo with Stuart and he's actually going in, what would be like seven months now? I'd enter the year, basically. I'm not too sure when the date is,

but he's all the year enough for it. He's still a big boy, man. He's had to be a big boy for a long time now as well, hasn't he? Yeah, and he's been permabulking for two years. He's had to eat for his performance though. He's had to eat for the row. So like I was saying about the ketogenesis kind of vibe, he will use his body fat and body stalls as his fuel as he rose.

Yeah. Because naturally as he rose, he's planning on two hours on, two hours off for a month. You're probably not going to balance that energy through food, so you're going to have to use yourself. The several roles when they do, when they have came back, they they just almost half the man, the set out. He was saying that it's between £35.70 that he's expecting to lose on the duration of rowing across Atlanta. And like one of the things that fucking blows me away is the fact that Ross Entry came back more jacked after having swam around the UK. Like the only difference was the fact that he had salt tongue and like some ulcers. Yeah. Like that was it. That was mad. He's a big, did you have a look at what he was eating and stuff for that? I saw a little bit, I saw I was, I listened to this

through a rogan. Yeah. And he was saying he had a career in order. In order to get him out of bananas. He said he was eating granola. He's got thousands of bananas. He's just looking at macron, macronutrient dense food. If you look at your granola, there's fats in there. There's a lot of carbohydrates in there. It's quite easy to eat as well. If you have a poured 50 grams, which is one portion of granola in a bowl, you're looking at it like a sad lonely child, don't you? Is this all that there is? It's all some awfully, sir. Then you take your bowl off the scale, continue your bowl. Put your scale on the one side. No one knows anymore.

Hopefully that camera didn't catch anything of what we just done. I've totally heard it. So yeah, I mean, the Russ actually think man, he's a fucking animal. I'm going to see his live show. OK. So he's through it.

I don't. I have no idea. He's doing a live show where we'll be doing Experiment live on stage and talking about the swim and It's kind of I think the world's fitness tour will be a live version of his book Which is pretty interesting. Yeah, go on with George Mark and Phil one of my buddies. Okay, so I'm pretty excited But yeah, it'll be it'll be interesting the podcast if you haven't already heard it the podcast with Joe Rogan's fucking fascinating I was told in about swimming he was swimming and he kept on getting

Did jellyfish like you kept on getting jellyfish Getting fish stuck in his Yes, he's swimming along for ages and he was shouting to the captain that he was in loads of pain and couldn't work out Why in the captain was I know we can't take you back on board at the moment, you got to keep swimming. And he was like, the pain was just so bad, I couldn't work out why. And he got back on to the boat. He knew three hours. Yeah, he kept on swimming for three hours, got back on to the boat.

And the reason it turned out this jellyfish thing had spined so bad was because it had wrapped itself around his goggles. And then he basically attached himself to his face. You had to peel it off. And then when his next swim session was due, we had to punch the goggles. It was all like swallowing eyes. That man's built of something else isn't it? Got some great stories on there.

But he brings up some cross-fit vibes, which aren't actually correct. But that's another story. Yeah, that's for a different purpose. So we've talked about the fact that for training, carbohydrates are important. I think that's definitely a big takeaway that you need to be looking at greens and you need to be varying as high in micronutrient ranges. Okay, what about if we move on to competition?

So should people change the way that they eat up to a competition and if so why and if not why yes, so we would change what we're eating Okay, so we want to eat as efficiently as possible, so we're gonna Limit any inflammation. So as you're sat there you're eyeing up a pizza. It's on a Monday Mm-hmm. Your competitions on the Saturdays probably not the best? You're probably going to get quite a lot of gut inflammation. From the gluten. From the gluten, from everything in the food. It's not probably your typical food source. Okay.

What foods are pretty easy to digest. You want to kind of look after your gut, the best you can in the lead up. So try and eat as normally as possible. Do you mean eating the same things that your body is used to? Yes. Okay. So, eat real foods, eat balanced foods, keep smashing your microbes in. And from there, from the Monday, see,

compositions on the Saturdays, isn't it? Okay. I'm going to guess, I'm going to guess to certain director, that this would be pretty similar for whether you're powerlifting, presuming you don't have to cut to me, whether you're going to do from powerlifting up to marathon? Yes. Yes.

So we've got several cyclists with WDN, several triathletes. And we'll do exactly the same protocol, which is the carbohydrate learning. Yes. So we'll keep fats and proteins consistent. And we'll just ramp up the carbohydrates towards work out one or the start line. Okay, so roll this forward.

Run Monday, we've avoided the pizza. So Monday. So yeah, we've dodged the pizza. So Monday will start from your baseline of carbohydrate, we'll start ramping up slowly, depending on what your sport is, depending on who you are, depending on your intensity of the weekend, depending on how many workouts you have, and so on. And your gender as well will probably ramp guys up a little bit quicker than girls, then we'll spike them both towards the end. That's for no particular reason to be honest.

We just guys can tolerate a little bit more, they've got more muscle mass, they can stall with the bike engine, and so on. So from from there we'll just start ramping up each day along, it'll be a step, it'll be a step of more carbohydrate. Any idea of a percentage? So if you were having a hundred percent was what you would have on your baseline, what are you doing on the Monday that you say? So instead of percent let's say we'll add Monday, probably be the same, Tuesday the same, Wednesdayven's Day will probably add 50 to 75 grams of carbohydrate. Thursday will be about 100, Friday will be about 150, then over the competition weekend we're going to again try and eat as efficiently as we can.

We're going to stay to our normal foods. We're not going to overly spike our insulin too much as in if you have, you have ever been to a comp or just see people smashing in sugars left right and center. Yeah, you do need a little bit of sugar, try and be smart how you hit. Why is it a good idea? Because you want to use your sugar wisely, you want to use your sugar pre-post intro. Obviously, there's not going to be that big four-hour window that we used to in our training, but people are smashing and lying on the left right and sending.

Yeah. And yeah, that was a little bit me at strength and depth, but you have a little bit of fun. And from there, just eat as normally as you can. We're going to add that maybe 250 exegrams of carbohydrates on top of what you normally eat. Per comp day. Per comp day. Okay. So probably each comp day what you normally eat per comp day per comp day. Okay So probably each comp day that wouldn't be you wouldn't go 500 on the next day. Yeah, yeah, yeah Sorry, so yeah the two fair in mind these people that are ramping up towards a kind competition

They're 100% is probably going to be quite a lot of carbohydrates 350 already. Maybe more maybe a little bit more may 400s yeah, depending 500 maybe so what's cool as he said? so we do change our diet in terms of the macronutrient, but we don't change our diet in terms of the food that we eat. Yes. We just eat a little bit more. Okay, cool. So when you say efficient, eating efficiently, what do you mean? So that's just using quite wholesome foods, quite some food. So you're going to use something like sweet potatoes, you're going to use quite a lot of rice, you're going to use chicken thighs, chicken breasts, you're going to eat not seeds, quite what you'd say healthy foods. Okay. Wholesome foods. Why is that?

Why are they efficient? So they're not going to reduce, they're not going to produce any inflammation on your gut. So if you look into something, which is probably going to another conversation we'll have is going to be the FODMAP. I want to get onto this. So eating for a FODMAP approach would be to limit your gut inflammation. So there's a lot of foods which spike inflammation in your gut, which is tricky to digest. Okay. We all have a little bit of intolerance to some foods. The key ones are, like people always say, gluten. Yeah. There is a little bit of underlying in that, like people slam it and slam it and slam it. Yeah. But there is, if you don't feel 100% when you eat a food, don't eat the food. Yeah. It's pretty, it's pretty simple. Yeah. Regardless if there's somebody on TV or Instagram saying,

it's a myth. Have you feel pretty shit when you're eating something? Yeah. Probably not. Eat it. Like, I am allergic to dairy. And there's a lot of research which says have a milkshake post workout is good for recovery. Which, that's true. Not for you. But if I have that that I go swollen neck So It's not all one size fits all approach My recovery through the road yeah, they're covered brilliantly. Yeah, I can get my neck to go down exactly I've got a shirt in a tie So um talk us through the FODMAP diet a little bit more so the FODMAP diet was what FODMAP So good question. Okay, I don't know.

Top my head. Like Google that is FODMAP. FODMAP. FODMAP. It's just explaining it to me. It's not telling me. There you go. There you go. It is. It is. It is. It is. It is. It is. It is. Alego, Dimono, Sakurides and Polyosis. And Polys. Polys, Polys, Sakurides. Whatever, that thing. It's that. You don't need to know what it is. It doesn't matter.

It doesn't mean anything. None of it is not what it is. It's the same with everything we do. It's a abbreviation for a reason. You don't want to say that full sentence. I didn't remember what it is. I was reading it and I couldn't. Yes, so. So basically, if you get that back up, and I. I didn't remember what it is. I was reading it and I couldn't. Yes, so. So basically, if you get that back up,

and I know people can't see what it is, who's the guy that puts things on our videos? Dean, video guide Dean. Dean. Video guide, I'm going to make this. We'll make it appear here. What's the chart that you want? So just click on any one of these.

Okay, cool. Oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, oh, we say the gut, that's all about digestion. Okay. And metabolism. So if you're constantly inflamed and you get your digestion is going to be a little bit off, not going to metabolize your food all that well. And I'm not that researching the gut brain connection, but there is a massive link between how efficient your gut is to your health in your brain? There's a fairly well-sighted study that talks about the fact that there's more Neurosurgeon's myth of receptors or there's more Moved receptors in your gut than their own your brain. Yes, so your mood is determined more heavily by your gut to a degree That gets fed back up to your brain. Yes, but that your mood is heavily determined by what you eat essentially

This bit may be cut out. I don't know, but my brother does research on gut enzymes. Okay. And he's currently looking into if there's like an enzyme in the gut which does lead to diabetes. Okay. And he is going to reset. I don't know, it's not his current one that he's on at the moment, but he's gonna move to that on the future and see if there's a gut and zam you could introduce to people with type one diabetes. Offset it. To reintroduce this goes well above me. But to see if there's a big connection

and this seems like there is. So. That's pretty cool. So all stems from the gut. Happy gut, happy you. What we're saying is that FODMAP appears to be a low resolution, kind of blanket coverage approach to just ensuring that you're not going to have an upset stomach.

Basically. And you're going to reduce inflammation. Would inflammation occur outside, like in the body as well, or in the joints as well? It may just slow down. Your energy's going to be a little bit lower. I'd recommend people to just limit the weight, limit the dairy and see where we go.

So there's two good places to sit. Two really good places, so that chart might appear again. And there's really common ones, apples are on their milk. If we look down legumes, things that fun love legumes. What's your favorite legume? I'm good fan of peace, rice and peas, man. I love peace. Rice and peas is good.

What's your debate about peanuts, peanuts, legumes, aren't they? I don't really like the term legume. Legume, it's good. It sounds very Americanized. I feel like we didn't have a word for that. The shoes you've fucked on. Peanuts you're okay on. Peanuts a little FODMAT, but Cushue.

Incredible seam. That's yours, aren't. Dark chocolate's OK. High fructose concert. This is bad times. This is American, isn't it? This is built for Americans. Sugar free confectioner, sometimes.

It's all basically high FODMAT foods, they're all the fun foods. They are. They're the good ones. Biscuits in there. Yeah. But I'm sure there's a ones, business biscuits in there. But yeah. But I'm sure there's a nice alternative. Biscuits and snack products. I mean, snack products covers,

if fucking soarings in there, then FODMAP. And what's the ingredients, sorry? Magic and, and Goddust. It's down to Unicorn. Yeah, exactly. It's Unicorn, tears and... Banana Unicorn.

Yeah, exactly. So, I think the FODMAP thing, so you mentioned it to me in the gym the other day. Yes. It is quite interesting. And I definitely have noticed since I've cycled off taking milk, having almond milk, where I can. I don't enjoy the taste quite as much.

I'm still shopping around for the one that I prefer. Weirdly enough, I'd have thought the sweetened one would have been well nicer, but it's not. No, it does taste very, very good, doesn't it? It's just like the next, my face turned inside out. So athletes who are looking at potentially changing through some foods, FODMAP will be linked in the show notes below.

I have a little look. And did you advise to do it incrementally so to take each FODMAP thing out one by one, so you can identify it. It'd be a elimination approach. So if you're in your current diet, you're getting a lot of inflammation, you're getting upset, good, your battle movements aren't great, not great talk to talk about. I just start to slowly eliminate foods, go over two, three, four weeks' idle. So if you start just by cutting out milk or limit your dairy or limit your yogurt and introduce it and if it's back, take it out again. And then okay now that's either stayed or gone, then wheat is going to stay or go, then.

Yeah, and it's slowly refining your food choices and that does take a while and it is trial and error and you can get a food allergy chart and that might might see a little bit better, but You want to eat the best you can for you everybody's a little bit different So if you eat the best you can to where you feel great That's basically what we want if you feel great. You got to probably doing well Hmm, I think the main thing about that is it would appear if you had an adverse reaction to some of the stuff that some FODMA really, regardless of whether it's the middle of winter, it's Christmas day, it's the day before a competition, you've mid-workout.

Those foods really, unless you're making a concerted exception because you really want to have it for either like situation or taste or whatever it might be. Those foods shouldn't ever appear in your diet. Yeah. Way protein though. Way protein? Well, I've done the same. I've told you, man, I've switched to hydrolyzed beef from my protein.

What do you think? So is that protein sponsored before? So the protein works, actually, the guys know that they used to have a beef derived protein they're currently developing a new one. So right now my best advice is actually bulk powders. So I've tried bulk powders on my protein. The reason that I like bulk powders beef protein is it's isolate. So my protein one is thick.

It is thick isn't it? As thick as fuck. So I have to punch it down my neck, which is difficult. Especially when you've got your mottodex really new shake. I don't at the moment, but if I was to add that in, like it would be probably almost undrinkable.

Like it's crazy thing, which is actually the moment because I'm dieting is actually quite nice. It's a lot more satiating, but when it comes to me trying to get those calories in, I would certainly be switching across. Bulg powders do this. They do too, but the one that you want is the beef isolate.

How the fuck did my shiit get? I've currently got this. I've currently got that protein, yeah. The chocolate one. Yes. Good. It is good. Lots thinner.

But so let's go back around. Yes. You're dieting. Okay. Let's, let's run through this. Me dieting. Let's run through this. So in terms of you dieting, what's your approach to dieting? Just because style cows back. It's down to cows back. So have you understood your TD or your metabolic baseline as we, we suggest? So have you found out what that is? Are you using? I'm using what we saw. Some of the listeners will know that I've been wearing a WUX WUX strap for the last six months or so. It's an always on heart rate

tracker, activity tracker, workout tracker, resting heart rate, HRV, which is your heart rate variability, sleep tracker and a few other things as well. What does it take in account for the modulation and heat loss? No, so it's a... It's a blunt instrument of working out how much energy you've expanded throughout the day, but it's a lot easier or a lot better in my opinion than just picking the number that your weight is and hoping for the best and then taking the case.

Yeah, I worked out a bit today. Yeah, I can invest in nutrition code. There you go. Link will be too. We don't have any nutrition in the Yeah, I kind of invested in nutrition code. There you go. Link will be too. We don't have any nutrition in the show notes, but I'm too joke by the way. No, genuinely, will be.

So yeah, in terms of me dieting, it's just reducing calories. And what's your approach to that? Like are you prioritizing your workout nutrition? So you keep in the focus on, you're gonna head in the gym and keep 100% in your training sessions. No, so given, you just kind of, you just got a blanket approach that I'm just going to drop down. I've probably going to get my workouts done earlier on in the day, so I feel a little bit better.

Uh, given that I said, I've focused on eating for performance. This now seems a little bit like I'm a hypocrite, but my point is that right now, I don't have time, it's two weeks until I go away and for a run-ward, like I don't have time to be focusing on performance. The way that I'm actually doing it is mixing together intermittent fasting with just basically low cows. So I'm staying fasted until about two in the afternoon. I tend to train at about nine or ten in the morning. So I'm training fasted. I'm aware that goes against a lot of what we've spoken

about today. But I do have to say that training fasted on a morning is the best time that I can get that in. Like if I was dieting, I would much sooner, train as soon as possible. Oh yeah, definitely. Because you wake up, you feel a little bit good, you have a little bit of caffeine. Yeah, and I'm a little bit of energy. And it's almost like I get the training session in before my body realizes. It's had time to realize that it's hungry.

If you're. And by the time I finish, like that's a finish that 11, 11, 11, another caffeine. I'm turning to have a pulse workout shake as well So I will have some stuff in there afterwards and by the time it gets to like get on 32 p.m I saw it out and I'm like okay, what's time to eat? Yes, so I'm actually doing a podcast with David Sinclair Who was on Joe Rogan? He's one of the world's leading longevity experts works out of Harvard University Yes, I'm going to Okay, I'm going to Harvard to sit down with him.

Right, okay. That's before I go and see Inside Tracker. So I'll be very interested to kind of chase up some of the points that he had about intermittent fasting with on that podcast, but if you haven't listened to it already, it's really interesting. And if you've ever considered going to starting intimate and fastening, like he sells the dream so fucking hard in there. And it's just through data, like you're not saying it's amazing, and this is what I do it, and you should do it because of these reasons. He's

just presenting what the data seems to show. Maybe he may be. Let's turn this around a little bit. So I have two approaches to innovative fasting. Okay. The first one is if you're in a severe clogged deficit, obviously I wouldn't suggest going too deep in the clogged deficit. Yeah. But if you are, yeah. Fine. I'd probably recommend to do intermittent fasting. So you bring your eating wing window down, see, can eat pretty regularly from 2pm until 10pm or so and you don't really see the effects of your shorting calories. Then the second approach is from like an athlete to approach, a performance approach. If you do in a minute and fast, your last meal or lasting you ate was 10pm. You go through right to your training session at 9am in the. So you're pretty much working on empty at the time. So your session is going to be diminished by a fair few percent. You'll have less to give.

Your cover is going to be down. Your minute is going to be down. You go into your session. Yeah, you have a bit of protein afterwards, but you still haven't replenished your glycogen stalls yet. So you're probably going to be very vulnerable to infection or getting in exactly what you need before holiday. And you go back into your window. So as somebody say, if you were trying to get the most out of every training session, I'd recommend throwing a little bit of workout nutrition around your section, then just focusing on

having as many veggies and much satiation through food as possible. Okay, so eating a lot of volume of spinach and so on and trying to keep your protein fairly high in consistent, that's not really going to do much. You burn your protein by eating it and trying to digest it. Do you ever advocate diet for athletes who aren't trying to cut down to a particular weight category? Do you often advocate deficits? Yes. So, what we always do with every approach, regardless what your goal is, not so much a performance

company, we do have a lot of performance athletes, we've also got a lot of health athletes. Our health athletes and performance athletes start the exact same approach. So we look at the microbes, we look at their general health, we look at balancing their energy, regardless what the spot is, what their life's that is. From here, generally, if you're looking at performance,

we'll start adding calories and adding carbohydrates. If you're just looking at general body composition, we'll start taking away a little bit of calories. And we'll just focus on consistency over several months. When I say seven months, it might be two, three, four. Before we start to recomb, get back to the baseline and let I'm going to tell them just chill for a while. That's not so much with the performance guys they can carry on going. So if you are looking at wanting to lose some weight or go into a little bit of a deficit, I'd just recommend going about 5% if you talk to Coles every week, every two weeks and just see with consistency consistency where you can get take your time with it

try any within 10 grams of your macronutrients and just slowly plummet down you shouldn't go too low to where it should affect your performance it definitely shouldn't affect your cognition you should feel pretty good in yourself you should just feel slow consistent weight loss. When I say weight loss, I hate saying that term. You should just take a lot of progress pictures, just have a visual in front of you. There's a lot of factors that can't influence weight, the ones to your key low variation on weight daily, and that's with water, carbohydrate timings, hydration, dehydration, inflammation, inflammation from training,

bowel movements, food, bowel movements, and just general fluctuations. So there's always a lot of people that do just focus on that number on the scales and a lot of the time you can just go on the scales, jump off the scales, go on the scales, jump off the scales. Do that four, five times. Probably lost a little bit of weight. I might go up, you know, you never know. But with that, there'll always be a little bit of fluctuation to take your weight with a pinch of salt, just have a visual of what you want to do and where you want to go. Have a strong goal in mind. Have that visual of your progress picture. You don't need to share it around. Like, we rarely post progress picture. You don't need to share it around like we rarely post progress pictures and that's fine. We will obviously if there is some available to post but we don't want to use that as a marketing strategy. We want to just keep those for you, keep those for you feeling good and that should always be

the fact that we focus on. I think one of the things that a lot of people struggle with, and this is why increasingly I'm seeing people talk about the negative mindset that comes along with bodybuilding and fitness training overall, typical bro fitness training, not fitness for CrossFit, which is that your progress is externalized, especially if you're competing, it's externalized to someone who isn't you. But even if you aren't competing, it's externalized to your own mindset.

Like you could wake up in a month's time, 1% leaner, and a kilo heavier than you are now. But if you're in a really shit space, you're in a bad mindset, you're looking the mirror, and you're like, ah, look crap, I'm not happy with the way that I look. And you're like, well, hang on. By every objective measure, you've managed to get yourself in better neck. Yeah. And you've got to remember those goals, but was your goal to begin with the increased body fat? I didn't increase muscle mass.

That's a muscle mass. So you used to think, no, you've crushed that. Yeah. But it's because your mindset is not an objective measure. And then obviously, like you say, people try and externalize that to go, okay, well, I'll just focus on the scales. Yes. Well it kind of needs to probably be somewhere in between. If over the course of two months your weight has been steadily increasing and you're supposed

to be in a deficit, we need to make some adjustments. However, if that's happened and you've got like visible ab veins, you're like well you're doing something right here, maybe you're training super hard, maybe you know G-Flux theory, I'm aware, is kind of criticized, but it's a thing that sometimes gets cited. You see, if you made a really fucking good point the other day, you said, people think that they don't have a bodybuilding goal.

It's like, they're wrong. It's just a matter of perspective. Everybody has a bodybuilding goal. It's just that some people's change. Like everybody wants to be a bit leaner, and a bit bigger, like in terms of muscle mass. Every male anyway.

Every crossfit. Every crossfit for sure. But I think even females, if you gave them the choice, most females would be like, yeah, I could do with having maybe a little bit more shape to my legs, on my calves, on my shoulders, on my back, on my abs, on my whatever. And I could do with being a little bit leaner,

like even fucking the girls that are the most comfortable within their own body, would still say, oh well that might, if you just said, pick from this menu of options that you would want here. Yeah, exactly. I think, oh well actually, I'm happy with my leanness, but I'd love to have slightly bigger, whatever, like bummer, like, not going to be done via training, like I agree. Exactly. So I think we've gone through some really cool stuff there. I like the idea, the green shake in the morning is a good takeaway. I think that the importance of carbs

in and around training for training. One thing that I wanted to check, is there a rough rule of thumb that people can use to judge what their carbohydrate intake should be based on their weight? Yes, so, top of my head, it's between two grams per kilo and about seven grams per kilo. There's quite a lot of variation and it depends on who you are, what you do, male, female, training history, training environment, how long you train for,

what you do for a lifestyle approach, so what you do for work, that can really affect how many carbohydrates you need, and these are all factors that you do want to look into. However, there can be a little bit of variation on it. One thing I did want to get into when we're talking about different sports, we've got quite a lot of weightlifters with the VDN. And we've got a slightly different approach to a lot of weightlifters. And it's quite conflicting, I think.

We're lucky that our weightlifters also compete and cross it. So their target weight, they're going to compete. That isn't ridiculously low. Like it is with a lot of people that do MMA, I need to severely cut. So we always want to see what your long-term goal is. So if mine was to compete, 75 kilos, I don't even know if that's a category. I'd look at in six months time, how can I slowly get to 75 kilos? Maybe 76, 77 kilos before the event. We want to perform it 100% in that completing up to the week's completing up to

up pretty much your stage weight. Then the day before we might strict a little bit of war and might choose and gun, we might drop the salts and so on, a lot of it up on the salts on the day, and get you guys at that weight then rather than all your competition is going to be severely dehydrated. They're going to look like shit on the day. They're going to be shaking on the scales. Then they're going to have to severely rehydrate, we're turning up, we know our maxes we hit in the earlier in the week,

we're turning up for the 100% we're fueled, where ready to go. So we've got a slightly different approach to what a few people have. Is that quite contrary to what's typical? Yes, well I think at a like a leap weightlifting, they do want to go in as heavy as possible. Go on as light as possible. Oh, then yeah, okay, yeah, go ahead. Go back up. So we want to be at that weight a couple of weeks before. So we're performing 100 percent at that pretty much stage weight. Do you think that Given the balance between the two that there's less stuff that can go wrong? Yeah, it's like the main reason. We look at it in terms of health So if you're when you see a lot of guys who do MMA the step on the scales and the pretty much gonna collapse emaciated

Yeah, they're emaciated. I wouldn't see that person on the scales as like an elite sportsman. Or a picture of health. Or a picture of health. We want to turn up healthy. We don't want to drop our body severely out of home. You'll say this. We want to rock up, feeling good, knowing we're going to hit our maxes

and turn up on the day at 100%. I think that's definitely again, you know, to kind of sing the praises of CrossFit 2 degree, the fact that they're on weight categories. Yes. It's such a beneficial thing long-term for the health of the people that are doing it. You can say what you want about the fact that dangers and injury for CrossFit and high repetitions of heavy weights under fatigue and all that sort of stuff. But no one's using diuretics before they go and competing CrossFit. And like, I always use this example. I used it on our first ever podcast where I said that if you look at especially in bodybuilding, but also to degree in powerlifting

and things like that, a lot of people in the build up to their particular competition in a sport of choice that isn't a crossfit will actually not look forward to that comp prep. So you'll see people, especially bodybuilding guys, everyone will have someone who's done a fitness show or a bodybuilding show on the Facebook and they'll say now begin to start of my 16 week. Like it's gonna be savage. It's gonna be savage and like, I'm sorry if I'm not really gonna be friendly and this and the other. And you're like, I mean, if you take the equivalent period

for CrossFit is which is December until, I guess, February for the open or- All change now. But yeah, yeah. If you take any period, or until a competition, it's their favorite time. The training once or twice a day, they're loving the training, everything's going in,

everything's dialed in, they're eating like fun. Like they get into eat loads, they out, get in loads of fresh air. Like, I imagine it must be similar for a lot of guys that do powerlifting that don't have to meet weight. Like if you get to constantly peat like red PB over and over and over again, it must be cool. Whereas again, like we said, if you know as an MMA athlete that you're going in and you've got this week looming over you,

where you're like holy fucking shit. But worth for those, that dehydration effect on your brain and your cognitive approach Then you're gonna go and step in the ring It's almost like it's almost a different element of the sport. Yeah, it's a different element of the sport I think like You can be the best fighter in the world Hmm, but let's say there is something about your particular genetic makeup or your particular biomechanics, your biology, which doesn't permit your body to perform well when you've had to do that dramatic weight cut.

You could be the best fighter on the planet, but if that's the case, you fucked. I think with that, there should be an an agreement to say if where we would fight at the same weight. Let's just fight at the same weight. You know what I mean? Like these weight categories, the savage to get there. Like, and especially when somebody's trying to drop down from a weight division to another weight division. You've seen it quite a lot that was,

I think the guy called Dylan Shaw. So he crushed a lot of people. He would drop down for a fight and he was not there. He was the one the leanest people I've ever seen going in the fight. Advances everywhere. Yeah, TGL is doing good Nick. Great. I think there's talk with the UFC about them having intra-weight tests over periods leading

up to the fight and then they're not only being allowed to drop particular percentages which restricts the damage and it's a health insurance thing right. So yeah, we've got our green shakes, we've got the importance of carbohydrates, we know that we've got a range of two to seven grams, I'm going to guess for most people it'll be between three like three and five something like that. Three and five grams per kilo of body weight is what you want to be hitting. We want to bunch it around our training, we want a bit of intro, a bit of BCAAs,

10 grams BCAAs, five grams. 10. 10 grams, that's a lot of BCAAs. Yeah, it was, it was two scoops. Do you have a recommendation of BCAAs that you're like, let's just go with your protein works. The protein works, probably work to make fantastic BCAAs. Don't know. Let's say that they do, There's a link in the show notes below. And

finally, what about stuff before bed? Like there's, so we've, we've talked about the things you can take. Yeah. Just like bedtime digestion, you know, you can get like casing overnight, slow release process. Yeah. Is it all bollocks? Is it mostly bollocks? It is slow release, so there's a thing for it. Does it matter, especially when you're having potentially muscle breakdown in your overnight fast, what are you doing usually?

It could be a breakdown thing. Well, I do want to know. I don't know. I don't know, but you could get some some like your body will still need a supply of fuel as you sleep. So it could be a good thing to have some casing. But if you're looking at sleep nutrition, that's more about getting your Z-Amazon. So zinc, magnesium that really helps with sleep. You can take things like zinc bandadinesium that will really help the sleep. You can take things like, what's another one? 5HTP. Serotonin pre-curse, yeah.

Serotonin if you're not in the UK. No, it's set of 5HTP as a serotonin pre-curse. No, it's serotonin, you can't buy it, can you? No, I'm sure there's some things that you can. Yeah, I'm big advocate of ZMAs, I've been using them for a while. Interestingly, when I was tracking my sleep, I actually found sometimes that my sleep quality worsened for a short period.

When I started using them again, I said, run out. OK. And apparently that's quite typical. Like again, it's just throwing off what you've got to sleep in. Is there anything that you, is there a window within which you wouldn't eat before you go to sleep? Do you try to leave a gap or do you not really care?

Not massively, not massively. I wouldn't load a lot of sugar before you go up there. Unless you don't really need the simple carbohydrates before. Immediately before you go to sleep, that's probably going to play havoc on your sleep as well if you're just fueled with sugar and you've got a butt load of energy. Unless you want to ride that insulin crash, if you have it like an hour and a half before you go, ride that insulin crash. Or I can sleep. Love that. That's like the carbohydrate equivalent of taking a, of having a spliff, isn't it?

It is. Well, it's swash yourself like a bag of haribo. Yeah. Wait for an hour and a half. Yeah. Getting a warm bed. Getting over. Love the sound of that.

You've done a lot. So any of the things that you think that people should consider any final tips, the green smoothie thing, I'm already sold out. That's not so, that's not good. Let's have a look. What have we missed? Have we missed anything? We've talked about most of this. On Comprap, I wrote down, leading up to a competition, you'd probably want seven to 12 crowns of carbohydrate per kilo of body weight. That is. So for me, I'd be talking nearly a kilo of of carbohydrate, unlike that'd be quite a lot of the day before, but that

would be a significant amount. If you want to preview performance and go in there 100 percent, might be the way to do it. I'd obviously that would be sustained, that would be your first competition going on at a kilo of that I'd be several kind of wall of events to get to that level. I was going to say would you recommend if someone is warming up for a competition or something like that, let's say that someone's going gonna go do a half marathon or they're gonna go do anything. Would you recommend a test prep, like competition like a fake one?

Yeah, and say so. I think people should be doing that for a programming perspective anyway. So you should have mock complete ends, whether that's a team event, you'll just run through four or five workouts one day, four or five workouts the next day. I think that's really good to learn a lot about yourself, a lot about how you'll approach your workout, a lot about how you need to tactically

spread your food throughout the day, when, where you need your food, where you need your hydration, hydration plays a massive effect on a comp day. So we'll need, you probably put your baseline hydration at three litres a day, then you work out, you're probably going to need to restore about once, two litres of fluid loss. So you'll work out. But work out, yeah. Oh my god. So when I was... That's more than I would have thought I would have needed. Yes, so you're looking at four litres a day, if you have one hour work out, most people should be consuming that anyway. A lot of people don't. Yeah.

And that'll play having with your recovery with a lot of crops and things like that, especially with your salt loss. So some electrolytes could be a great thing to throw in post workup. So having electrolytes on your comp day, again, that's a not awesome idea, especially as a cross-video where you're going to sweat in your warm-up, you're going to sweat on the dance floor, you're going to come off sweating, and you're just going to sit still. As a recommendation for that, you're thinking, Luke is a diorolite, recommendation for that, you think in Lucas A, diorolite, like, I'd literally yet diorolite or just any generic electrolyte drinks.

Well, I used to recommend making your own. So like a pinch of Himalayan, pink sea salt, some lime, some honey, and a little liter of water. Let's mix that up. Is that pretty much what it is? Give or take, there's some different salt in there, but yeah, give or take, that's basically what it is. There is some. So I don't suffer minerals in there. I don't suffer tremendously bad with cramps.

Like it's not something that... I used to. It feels like something that's kind of stopped in the 90s. Oh really? But you know, no one talks about cramp anymore. Yeah, they don't. And the only time that I've ever really had it was when I was out training my time in Thailand.

And I was training maybe two hours a day, twice. So four hours a day in the heat, sweating like fun. And it was the first day after our first double session, which was four hours of training. And the next day I went in and my car, off my car just, yeah, it just turned into like a vice. And one of the guys went, oh, you need, you need and waved this sachet of essentially diorolite.

So I'm sure enough, I'm on, I was like, okay, well, I'm gonna have to have one of these a day. I've never had it before, but yeah, dehydration and high water, so it's consuming enough water. Yeah, but it was diluting down the amount of salt to her. Exactly. But you probably weren't consuming enough water, to use sweat loss levels.

Like we once did a study when I was at uni, and so we did some hypoxic training to see the effects of sweat loss, or weight, water weight loss, compared to hypoxic and non-hypoxic. Hypoxic is where you're not breathing, right? Yeah, you are breathing, but it's less oxygen-restricted breathing.

Restricted breathing. That wasn't with the masks. You throw those away. Two scientists. Yeah, it's in an oxygen chamber. Oh, for more scientists. It's a very scientific case. It wasn't just like breathing here with straw or anything.

Yeah, yeah, yeah. It was in a chamber. So I think I lost four kilos. I in like a 40 minute bout of exercising in fluid. So that's four liters of water. That's so insane. Yeah, so when you actually study it, maybe more than a, maybe more than a later,

but is that applicable to everybody's life? When you, you're doing a double day session and you work around it, maybe you're a teacher and you can't. You're on your feet. And you're on your feet and you're trying to get four, five litres of water in. And you're in the classroom. Even the classroom.

Every 15 seconds to go. Which probably not allowed to do. You've got to... It's a brilliant drawing done each other with market pen. Somebody's looking the window and the car is looking the window. So anything else, anything else that you think that is a little hack or things that people should consider. The FODMAP thing definitely, I'm the perfect avatar for someone who doesn't bother to play around and die. For me, it's very transactional. Does it do what I need it to do?

I'm kind of leaning there. Whereas I am slowly moving through as of your recommendation. I'm slowly moving through different food groups on the FODMAP scale and getting rid of them. I'm looking forward to coming back and not having it being a deficit anymore so that I can eat a little bit more kind of cleverly. Any of the bits that you think in terms of protein, trying to eat between one to two grams of protein for a kilo of body weight, maybe a little bit more. I'd say that would be the recommendation for pretty much everybody. Protein is naturally satiating, so a big chunk of protein will keep you full for quite

a long time. So I tend to push your protein up a little bit more than some guidelines. And when you digest your protein, you increase your energy consumption anyway. So that thermal effect of food is via the protein. So increase your protein and that's a lot of the time fine. Don't go too far through the roof. Don't take that what I've just said and go let's eat 14 pounds of meat. Do the icons diet. Do the icons diet. I mean, I used to talk about fads for a while. We talk about fads.

Yeah, like fads of nutrition. Yeah, well, I mean, what are the big ones? Let's try and list the big ones that we can think of. So, let's go, what's the worst or best fad you've ever done? Oh God, and I think about fad diet. So for a long time, I was doing car back loading. That's not bad, okay. Maybe seven years ago, but I hadn't read car back loading,

all that I'd done was anecdotally heard that what it was. So you just put your car back hydrates to the end. I put my car back hydrates at the end of the day, but like my car back my carbohydrates, my typical day would be no carbs until training, train it around about sort of four or five p.m. Then have a 560 gram tub of Sherwood chicken, corn sauce with about 500 grams of chicken, with about 300 grams of uncooked rice, and then a birthday cake. And a cake. And like a birthday, it wasn't my birthday, but I'd have a birthday cake.

And I'd be like, yeah, car back loading. Not when you look at it, what you've done is a restricted window of eating. And say, if you're eating with all that food there, 3000 calories, that could be exactly the same as having a slice of cake. Throughout the day. Throughout the day, splitting that meal up to two, three portions. And that's the kind of the premise I'll look at with... In a minute. In a minute, fasting. Yeah.

You could get the same effect just by eating. So I've done a small bit throughout that. I've done that. I did carbonite, which is a single night per week version of that. Is that like the five to kind of approach? No. Yes, yes, it is.

It is the five to approach. So essentially, carbonite is card-backloading, but then you intermittent it throughout days over the week rather than throughout within the day itself. So you'll have three days off one day on of car back loading. Then I did skip loading, which is a fucking hell man. I'm getting a proper right into the fucking bro science here. So skip loading was built for people that were doing bodybuilding comp prep. So it goes like essentially no carb go keep it through the week.

And then you're on a Sunday, you would eat as many carbohydrates with nothing else. So like not to feed? Yes, but with no carbohydrate just carbs and the so you'd have no protein that they don't? Not well, it was just as a byproduct. Like it was aimed to be in your broccoli. Yeah, aim the max. It would not be probably probably either.

Yeah, you're right. And it was like the main thing that was advocated was you need to start your day by trying to get through a box of kid cereal because kid cereal will be low in fat. What would be the one? Like probably frosties or honey nut Cheerios. They're pretty big ones. What do you not like?

We can't have the nut candy. No, no, no. Oh, look at this. Oh, if it's peanut, I'm alright, but if it's fucking cashews. So I did that, like it's a skip load in that was mental because I used to live next to a weight rose in jazmond and the weight rose, we always knew that 3pm closing up for 3pm. Are you in the markdowns? All of the bakery goods would be 9 pence.

So just go in and spend like four quid and come out with bags of yum-yums and caramel doughnuts and I just sit there and just go as hard as I could. That was retarded. Like I was asleep by 5 pm every Sunday. Oh, that is that. But it was just crashing hard. Just in a coma. Yeah, I was.

How did you find that? And like, what was your anecdote evidence about? Oh, what? What was it? What was it? What was it? So for me, the worst thing about it was, the worst thing about a lot of these diets

are that they aren't sustainable because you have this really harsh, sacrifice reward mentality. And it's fair enough that that's programmed in. Let's say you're doing card back loading. One of the things I actually did quite like about card back loading was it teaches you to have a sacrifice reward mentality.

So you're like, okay, I'm going to go carb free for the majority of the day, then I'm going to reward myself with carbs on an evening. The time that most people cheat is on an evening, which meant actually in terms of how it programs into your day and in your mindset, it wasn't that stupid and just didn't have tremendously good effects. The skip loading was the same, sorry, carb night was the same, but turned up a little bit.

And then skip loading was the same, but turned up to once per week. Yeah. Yeah. Like, keto I've tried loads of times, but I don't naturally eat a lot of fats. I don't perform tremendously well. I have late nights.

Like, it's not for me. I always feel hungry as well. Like, I just can't stop myself feeling hungry. I'm keto. Yeah, I'm the same. I know I've tried to go not full keto, but when paleo was a thing, massive thing, and CrossFit. I've obviously tried to do paleo, and I've always just found just an abundant lack of energy. Later I found that was because I was eating zero calories. I had a caloric and an energy deficit. Oh without a doubt. A mood deficit. But most of these fans are just looking at a chloric deficit.

It's, you know, for all the people, don't want to over generalize things. Like a lot of these diets appear to work by the fact that if you take your total calorie expenditure across seven day period and it's balanced. Total calorie and take sorry. It's less than it would have been. The difference is could you achieve the same degree of calorie deficit and or weight loss with consistency and eating a 5% deficit. Yeah, and with just less suffering. Like because the suffering is the thing that's the foremost.

The results and all of that stuff are secondary. But the most visceral part of any diet is the way it makes you feel. Like if your diet actually makes you feel ill, more tired or grumpy, or you can't get an erection, or you always show up with your kids. All of these things are byproducts of particular kinds of diets. If that is what your diet is leading you to do, you need to fucking do a different one. That's why certainly for me, the diet that I'm using at the moment is literally just calorie restricting. It's done through intermittent fasting, but the only reason, or the main reason I'm doing that is just because it's

convenient. Like if I don't need to eat or cook until 1 p.m. I can do so fucking much, there's a lot you can do in that time. Really crack it out. Like morning routines, rapid training, it'll suffer, but for me I'm like, I'm okay. Yeah, you can get through it. What about you if you didn't you silly diet? Not that many to be honest because I... You are a nutritionist. Yeah. So I've always kind of a part of I'm going paleo to stuck to the evidence.

Yes, stuck to the evidence, looked at the literature, but I've looked at the literature and tried to replicate it with me. So I've tried to use beats or beatroot for performance. Try and get that, was it the nitric oxide value of it? So it's a vasodilator. So you should have more blood flow. How did that work out for you? Everything was just red.

Right, so the piss spread. Okay. Bowls movements were completely red. Okay, I didn't feel that good. I was eating a kilo of beetroot a day eating it. Yeah. So I've liquidized it. I'd either eat beetroot, a cook beetroot. I've always been truthful. I tried to do it for a full open, of course, it. Obviously naturally I started it on the Friday of the first open announcement. Thought this is going to be great for my performance. Four weeks.

Pure red. Just red everywhere. I wasn't feeling good. Just that one basically. I've tried Tarte Cherry for recovery. Have you done the apple vinegar thing? Apple cider vinegar? Yeah, I've tried it, but I've got it wrong every time I've tried to reintroduce it.

So instead of diet, you may not have diluted it, aren't you? Always the first time I go back to forget to do that. So I'll do like a decent cup and just try and get through it as my throat burning. Yeah, it's savage. It is savage, but there is anecdotal evidence of that and if it does make you feel good, persist with it, if you can get the placebo effect of a lot of these things persist with it. Well, the placebo effects are a lot of the reliable effect in all the pharmacology, right? Like if there's this awesome club on a podcast I was listening to recently, it said, if we can bottle the effect that the placebo effect have, we have a panacea that thinks is all elements. Yeah.

You know, well, yeah. So if you believe it hard enough, so what we really need to do is just tell people, sell them anything, make them believe it hard enough with a sufficiently convincing story. And that's what might work. And then it will work in that is what marketing is. And then you see a lot of that. Unfortunately, you see a lot of people trying to do that and try and market towards their product, which is one unsustainable. So it's severely clogged deficit or two, they can't fit into their lifestyle.

So like the beauty about tracking macro nutrients and trying to optimize micro nutrients is that you can be a little bit flexible every now and then. You can stick to that fog to my approach, eight percent of the time, 20 percent of the time. You can have a donor, you can have a treat with the kids, you can have a treat with the family, you can go out for a family meal. As long as you're trying to balance

that energy consumption for each day, you're offsetting the training and you're either eating to perform, you're eating to perform whilst in a deficit. So what's we're doing that, what we're trying to optimize, that workout nutrition window, and we're on a winner. I don't see another approach to nutrition which has such a long term benefit as optimizing your macros. Macros at the same time.

It's very robust. It's very robust. It's very robust. People obviously take it to the next level with if it fits your macros approach, which is just anything else. If it fits your macros, is that not essentially the same as what you're saying, but then discounting of the micro? Yes. Basically, yeah.

And you might eat a little bit too much sugar, you might have a lot of inflammation through food, your food might not agree with you all the time, but if you look at it from a simplistic point of view, and get every now and then you can do it if it fits your macros. And that's fine, like that will balance your energy on that day, you've just got to offset that day, look at optimizing the microbes for the rest of the week, and we can get there. We can get there with your goals.

I think it's so weird. It's so weird, especially having this conversation with yourself today and speaking to you in the buildup to this over the last few weeks. It is so bizarre that there are so many different routes to so many different approaches that appear to have gained speed with regards to successful diets. If you were to look at what we've spoken about today, which is that if you use your performance and the way that you're moody and that you feel is, as a litmus test for how effective the foods that you're eating are. If you take foods which are across the board well researched as often causing some form of discomfort, whether that be information or an intolerance or whatever, it is that's the five-map thing that we spoke about. And then if you eat based on the micro nutrient requirement,

the like year three in school, you should eat five pieces of fruit and veg today and you should have a colorful, you should eat meals that have got two or three or more colors in. You're like, I think the problem with it is that it's the least sexy. Oh, it's that's so unisexsy.

Like trying to say that filio, mylio, sacralis, all. Oh, it's definitely not that sexy. Like try and say that Filio Milio, Saccharalis, all that stuff. Like that's not, the stuff that's proven by science is often not sexy, it's not glorious. You don't look at some amazing pharmaceutical companies that go, yeah, check those out. Exactly. Look at that, look at that lovely new vaccination that we've got there for.

But if there's a pill that works a little bit, but also gets you high at the same time, people will go straight to that. Yeah, go. But it's not going to work on term. Yeah, I think certainly for me, and this is coming from someone who's played around with, and the same as you, like anyone who's been in the industry of fitness for a while has fucked around with diet and you've seen what works and what doesn't work. And the best diet for me, it appears to be the

one that I can stick to the longest. Like if it's something that's sustainable, and for some people, they may actually have their window of sacrifice and reward may work over a day long period or even a couple of day long period where you could go right, okay, low, low high, low, low high, that might be their routine or whatever it is. And like, if that's you then sweet, but for me, I would much sooner wake up and know that if it's a training day, I'm eating a bit more,

if it's a rest day, I'm eating a bit less. And I'm gonna follow a robust and very diet. We have four approaches to that. We've got a high day, if you do an exhaustive training. We've got a moderate day, which is your typical training day. We've got a recovery day, which might be a hike, might be some ability, it might be a walk, it might be the cruise on the assault bike.

They've got a low day, which is complete rest. And with that, we're just looking at your training, taking everything into account. We're just basically balancing the energy. Every day has the same effect towards your goals in terms of the energy value which you're consuming. See, they're gonna affect performance. In the long term, it's gonna be years like clock deficit. That's the approach. That's the simple as it is. And there was a recent journal

I saw that backed up. That's basically what you should do, which is great. Thank you. Thank you very much. It wasn't sponsored by we dominate. We wanted it. That's a shame. Probably a Coca-Cola one. Probably a big pharma It wasn't sponsored by WeDominate. We wanted to sponsor it. That's a shame. Probably a Coca-Cola one. Probably a big farm, wasn't it? You say it's a AA division, a big farm. I thought it was dangerous there. Anyway Tim, thank you very much for coming. I will make sure you links to WeDominate nutrition

and Warrior Programming plus everything else that we've spoken about will be in the show notes below. If you liked it, check him out on Twitter and on Instagram. You want to, you want to Twitter? No, don't. Don't exist on Twitter, we can't get him on Twitter. I might start one, I might start one and pretend to be. I think you should just do a fat approach. You should just post what's great for performance is. Yeah, and just lie about it, Keeto.

The lies of everything can be Keeto. But yeah, at We Don't Ignite Nutrition. That's what? On Instagram, get him. And yeah, like, share, you know what to do. Thank you very much for tuning in. We'll catch you that one. Goodbye.

Peace out. you