The Fighter & The Kid - Is Bryan Callen Leaving TFATK? | Layne Norton In-Studio | TFATK Ep. 880

Episode Date: March 23, 2023

Bryan addresses rumors he's leaving TFATK and guest Layne Norton joins the guys to talk muscle growth, competing in bodybuilding and powerlifting as a natty, bro science, why being skinny or obese are more similar than you'd think, being diagnosed with ADHD at a young age, the calorie debate and much more! Morgan & Morgan > Morgan & Morgan > https://forthepeople.com/FIGHTER or dial Pound LAW (Pound 529) from your cell phone. Onnit - https://www.onnit.com/fatk        

Now before, do you want to bake the news, too? Oh, yeah guys, there's been a lot of, I'm doing Crouter, ladder with Crouter. I love Crouter. Yeah, what do you mean you're on, though? I'll take your flight out there. Yeah, I fly out there. And you know, it takes a lot of time out of my day.

Sure. I got family. You know the flight of Dallas. I got a lot of stuff, you know? And so, I just wanted to say that today. You know what I mean? that today This is really the fight on the kid Our guest bio lane lane Norton my friend. I've known you now 10 years, maybe more. First thing you ever did was he came on my podcast

a long time ago. And he's like, well, I'm the guy who cries, calls bullshit, on all your fast solutions when it comes to nutrition. We're also learning all the sides. All the bro sides. And what I love about Lane nowadays got this massive following and crushing it with his app and all that is that you did it the right way You did it without any gimmicks without any promises without any bullshit and put your body to the test world record holder

And you give it and you give it right record holder former world record holder But you won the world chips IPF masters worlds and powerlifting and you pulled how much so my deadlift there was 677 Mattroll my my former world record was in 2015 in the open which was a squat which is 668 and you weighed how much I was Was in the 205 pound weight class, but I weighed in that day actually a two a 1.5 oh well, and you squat it 698 pounds 668 Yeah, it's a lot of weight now before do you want to break the Yeah guys, there's been a lot of uh, uh, oh, I know this I'm I'm I'm doing Crouter ladder with Crouter. I love crowd Yeah, I just talked to yeah great guy. He's like I'm doing crowd. I'm on ladder with Crouter

We just been on speculation. What do you mean you're on there? I'll take you flying out there. Yeah, I fly out there and You know it takes a lot of time out of my day. I got family to fly the Dallas. I got a lot of stuff You know and so I just wanted to say that today I'm honest It's not my last day And I'm not leaving Fighter in the kid! Nor have I ever in my mind thought about leaving Fighter in the kid! Hell stupid or people!

Okay! So, I'm staying until this fucking show Spiral of the wheels fall off in this boat, just turns into a... Like when you see the show and it's just dust and flies, some flies flying around, when the cameras are on, you just hear a dog howling and sagebrush. Well, I think that's what I'll be going on. You got a bold age.

When I'm a skeleton, if one of us passes away, that's when the show's shown. Yeah, you'll just, I'm gonna be mummified, just put me in here like this. Well, in time, it was like 25, 30? Was it, like 25, 30? When you got at least 50 years? I got, yeah, I would have had it all, I would have had it all.

I mean, it's a big old for them. People make these videos about me leaving. And they catch fire and I get people calling me. Everybody's calling me going, hey man, people like, I'm, you're leaving, fighting, kids, it's going on. You're like learn all that like TMZ. I know, but I don't, you know how to pay attention.

I got low level TMZ like the internet culture. Like how much bullshit is out there. I gotta get more and more and more. I gotta get more and more. I do regular fans like, oh, this is bullshit. TMZ like the internet culture, like how much bullshit is out there? You take more of a fan. I gotta get more of you. You regular fans, like, oh, this is bullshit. You don't think we would announce it first? I said to my wife, I said, I gotta be a little bit more savvy

on what the internet's saying. My wife goes, you're 56, you raised the children. Yeah, I'm gonna shut up. Yeah, I'm gonna do that. Oh yeah. I think that's the last thing you need. I cannot get involved in anything. I was waiting, you're 56, do you even know what the internet is? Yeah, I mean, it up. Yeah, I'm gonna do that. I'm gonna do that. I think that's the last thing you need. I cannot get involved in anything. That's why you're 56.

Do you even know what the internet is? Yeah, it would be pathetic for me to get involved with all the minutia. Yes, the brands are leaving. Yeah, I'm just raising my children. Now, now, now, wait, hold on. The internet's changed your life. My favorite topic.

We split everything 50-50. The internet gave me a little look people of me. Yeah Well, didn't I do I'd like I The people have spoken they want me to get set they want me to get 75% of all the this is a this is awkward I hate doing this. I hate it. My business is where the frowarders call my beach dried too What do you mean my beach dry? What do you mean? I do a lot of work? Bro come on keep at it. Keep at it. He's pushing the fuck the grain though back to Lane Lane

I love that you my favorite thing about what you do now. I've told you this is that you debunk all the bro science out there. You when somebody comes out and says vegan is the way to go. Carnivores the way to go. You know this that you know, is that bro like that to me that bro science would be something like like we're speaking out there in the lobby and think boy studio is like Diet Coke or Gaby Cancer.

Like, that's a thing that's just gone. And I've had to dress it that, so I don't drink Diet Coke because I was like, I don't want cancer. But you're a cuck. Late late. We ain't roving them, we're talking about. Who, I mean, I see that stuff like Jesus Christ.

Even if it does, I'm like, I'm a human. I hear I'm gonna fall. Like, my dad was like, I don't drink Diet Coke anymore, man. You know, you're a young girl from artificial sweetener. He probably passed away. He got throat cancer from it. And I was like, where are you reading this, Dad? But if you want, you can find that online.

Whatever narrative there's confirmation bias for whatever bros I've stopped it. Well, you're not afraid of substances. No, no, no. I did a whole panel. You did a whole panel. Yes, blood work panel, yeah. You're better now. I mean, what do you mean? Well, you take five nicotine patches at a time and...

Yeah, the nicotine's not bothering me too much. Okay. And that's another broscience thing is Hubertman, which you know Hubertman, right? Yeah, yeah. Hubertman, he's great. Yeah, he's the best. He's the only far from here, but he went on two beers, one cave, Sugar and Berkreicher's podcast.

It's time out the benefits of nicotine. I'm left for a hot second, but no one's gonna listen to my dumbass. You actually know a lot about nutrition. I feel, well, yeah, we just all the years. Well, I looked into that, but with the nicotine, I've been saying that, but even the company that I work with,

like, Kay, don't say these benefits. Like, we can't. It's not good for us when you do that. Yeah, I say these benefits like we can't yeah, it's not good for us What do you do that? Yeah, I mean like I don't nicotine's not something I look super far into It is like it can be addictive, but it does have distinct Neutropic benefits cognitive benefits And actually I have one of my good friends. He uses nicotine patches or nicotine my good friends, he uses nicotine patches or nicotine pouches because he's really sensitive to caffeine.

It tears up his GI and he said he found that just like taking like little two milligram patches of nicotine or pouches of nicotine throughout the day, that that helps keep him like fresh and so on. A lot of great books have been written on cigarettes. A lot of great books. Yeah. And a lot of people like you, Andrew, there's a lot of people out there now. I want to I want to be clear real quick cigarette smoking any form like even vaping that sort of thing If you smoke it that that appears to be what causes the damage to the arteries for blood vessels and that sort of thing

It doesn't appear to be the nicotine and people will say what about a water vape what about this? It's probably, again, not my area, but it's probably a little bit better than smoking it normally, but it's still not good. You know? Yeah, how you get the delivery of the naked is what makes it better than others. Right.

Anyone smoking cigarette? Are you shitting me? You know, it's like, you dumb ass. Yeah. I tell you my, a famous director, he goes, he has, you have so much energy, man. How do you have so much energy? He's like, I don dumbass. Yeah. I told you my famous director, he goes, uh, he's, you have so much energy, man. How do you have so much energy? He's like, I don't get it.

I go, um, well, I just watch what I eat. I mean, are you asking me? Because yeah, I mean, how do you tell me something? I go, you can't smoke. And he goes, I swear to God, he goes, oh, no, no, no. He was dead serious. Yeah, I mean, like, uh, we were talking earlier, he goes, oh no, no. He was dead serious. Yeah, I mean, like we were talking earlier, every time I got my testosterone done

and we were talking about me competing, I can beat exclusively drug tested, which I'm sure everybody out there like, oh, here we go. But every time I got my testosterone level measured since I was like probably 25 or 28, it's like anywhere between 800 and 1,100, which is insane.

Very high. But my free test is normal and then my lute and I say hormones normal. But people will ask me all the time because I'm 41 now, they'll be like, so are you on TRT or they just assume I'm on TRT or whatever and I'm like, why would I do TRT?

I literally don't need it. You know, like that's the- Yeah, the levels you have is what people would do. You can try to get it. Yeah, so like, and I tell people, I'm like, listen, I'm not somebody who's, Brian, and you've been around me a lot. I will give credit where credit's due,

or I'll say when there's a valid point to something, like for people who have low levels of testosterone, if they're already like, I tell people like, I never beat my body up with drugs, if they're already, I tell people, I never beat my body up with drugs and alcohol when I was younger, I had a party a lot, I slept enough, I managed my stress, I ate well, but if you're doing those things in your testosterone's low

and you're having things like low sex drive, poor performance, poor energy, then absolutely, but don't go to these roadside, go to an actual endocrinologist who knows what they're doing. And get your blood work done. And get your blood work done. Yeah, yeah.

I mean, that's what, this is kind of a little bit of a tangential thing, but I'll have a lot of people say things like, well, my hormones are out of whack. I'm like, really? So what are your levels? Well, I didn't measure them. I'm like, so how do you know that they're out of whack?

Oh, wait, you drink a whole bottle of wine every night and you don't sleep more than five hours and you're wondering why you have low energy, but it's your hormones. Yeah. And so I think there's a lot of people out there that actually don't want to get stuff measured because they got it measured and found out it was normal. Now they don't really have a scapegoat to blame on. They don't have to quit. They're like, you're not sleeping and all that. You are, I was talking to Rogan about how I get my information from you, Andy Galpin, and see guys like that. I listen to Andrew Huberman when we call you the Jacks scientists, because you have your PhD,

and I will go with a guy who has put his body to the test and competed. Who wants the world? Yeah, how long have you been competing in parallel lifting? So I actually got into bodybuilding first, and I did my first show when I was 19, so 2001, and I did bodybuilding until 2010, and then I actually got into parallel lifting as just something in the off season from bodybuilding,

because again, I was competing drug-free, takes a long time to build muscle drug-free. So I would take like, you know, if you're trying to stay lean, you're just not going to build that much muscle. So I would take two, three years off between like series of shows that I would do to try and grow. And I always tell people when they'll accuse me of drugs, I'm like, well, from the time I turned pro in natural bodybuilding, till the time I competed as a pro was four years

and I added two and a half pounds of stage weight. Nothing has screams. Man, how much drugs? Those are the worst steroids. Yeah, exactly. We know what you're taking so long. I know what you're taking. Yeah, yeah.

Well, he's giving me a reason. Yeah, yeah. You talk about this, how hard it is to put weight on, even for a guy like you, right? 100%. Yeah, the amount of years. My beard is due date. Remember that movie Todd Phillips said,

I don't want you to gain, like, you know, you got to put muscle on. I got it my trainer, I go't want you to gain, you know, you gotta put muscle on. I got it on my trainer, I go, I gotta put like 30 pounds of muscle on, I gotta get jacked. I didn't know how it worked. And he goes, he goes, he looked at me, he goes, how long do you have?

He's like, he's already laughing. I go, three months. You know, and he goes, 10 pounds of muscle. He goes, 10 pounds. So how do you want to do that? I go, I don't know, I'll lift heavy and eat a lot. Just give me a diet. He goes, you are a code hanger. That's not how it works.

I have to change your endocrine system and even then you need you. Yeah, I have to see to the gills. Yeah, that'd be tough. Brad and let's take a break. You're going to be in Tacoma this weekend. I mean, Tacoma. I'm coming. 30th day Friday Saturday. What if you get in an accident? What if you get hurt? Oh, nothing more. I mean, what if I need a lawyer? Well, you can go to Morgan and Morgan because it's completely free. And unless it clicks from your couch,

you can file a claim, that's the first thing. They've got over a hundred offices, 900 lawyers, or something crazy like that. Look, fact in the matter is accidents happen. And sometimes it can take you out of work and all kinds of things, but Morgan and Morgan can make you whole. But do I need a ton of money to hire a lawyer?

It's free, unless you win. Unless you I need a ton of money to hire a lawyer? It's free. Unless you win. Unless you win. That's how it is, okay? If you're ever injured, you can check out Morgan Morgan. Morgan Morgan is America's largest injury law firm. They have over 100 offices nationwide and more than 800 lawyers with over $15 billion recovered

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Man, I need something to make my brainless. After hearing Lane talk, right? You want to get your life on track? I want I want good nutrition, dude. You want the best, the only something that Trump company we trust? Yeah. You're talking about honor, dude. And you know this, don't I thought surprise?

I'm an alpha brain, instant alpha brain, black label, alpha brain, focus shot. They got alpha brain, the original. They've sold over a million bottles. The founders take it at a day. You're talking about the best neutropics on planet Earth. They've sold over a million bottles of brain and said no return essay, you get your money back. If you don't feel the founders, take it as a day. You're talking about the best new tropics on planet Earth. They've sold over a million bottles of Brian said, no return F.C. you get your money back.

If you don't feel the difference, also they have protein powder, creatine, lean stuff about how important creatine is. They have whey protein, they have MCT oil, fat butters, they have fitness gear. There's no reason not to get your thick acid shape. They've on demand workouts, kettlebells, club at maces, home fitness streaming programs. They got it all, go to onit. They've on demand workouts, kettlebells, club at maces, home fitness streaming programs.

They got it all, go to onit.com slash FATK and you can save Temps off. Everything we just listed, there's no reason not to be in shape, at least start your journey of athletics. All right. Maybe get to them, yeah. Onit.com slash FATK Temps off. Irritating. Tac comar see this weekend

that'd be tough i so i i got into powerlifting just as a way to like competing something to keep myself engaged because i would get so bored in the offseason bodybuilding just doing the same thing over and over and turns out i was actually better at that than i was at bodybuilding so yeah i just i started competing in small, like, local things and then I actually got an email. I did one meet with an organization called the USAPL and their parent organization, IPF, is basically like the UFC of powerlifting, right?

Like the biggest organization. Because you know, for a while, MMA was like an alphabet suit. For sure. You know, so the IPF is the biggest organization. Because you know, for a while, MMA was like an alphabet suit. For sure. So the IPF is the biggest one. And I put in a total, and the head US coach actually messaged me. And so that was, that was an interesting, so that was, I was four weeks out from worlds,

and I was super fatigued, and I've been dealing with some injuries, and I like failed. I was set a failed for two. So I failed this last set here, like four weeks out. This is a hundred pounds less than I'm supposed to squat on meat day and I failed it. And you can see like, I'm sure Brennan,

you know, like getting ready for fights. Like there'd be times where like, how am I gonna come in here? I'm screwed. You're so fatigued. I can't do this now. Yeah, you're so fatigued. And then if you swipe over,

you can see like a month later. It's all in one. This is the World Record Squad. This is the World Record or Pro. And it's the right to win if we do that. We did that expecting. Those announcers got tough game. Yeah.

Exactly. It's that great. It's that great. Thank you. How much weight is that? That's 668, 300 and 3 kilos. Jesus. Here.

Here. Oh, you're 3 kilos. Jesus. Here. Oh, that's good. Oh, you're good. Oh, my God. Money. Is that, is that made? The spotters hit depth. Yeah, everybody got low. So in your business, I assume the biggest thing,

like when you get hate, it's that your own shit. You guys have to combat that all the time. That used to be like back, you get hate, it's that you're on shit. You guys have to combat that all the time. That used to be like back, you probably five, six years ago, that was definitely it, but now it's more so, I just, I fuck with all the sacred cows. So like all the dogma, like so. It's my favorite. Somebody comes out, says.

Calibre restraints. Don't eat plants, because they have toxins, and I'm like, here's why that's actually bullshit. Or like, you know, the game changers comes out and I do a big debunk of that And I'm like I just don't care what camp you're in like I'm not any camp, you know What's best. Yeah, which means everybody hates me, you know, it's like the it's like the political person who's independent So party's fucking hate him. You'll pick a side It's that you have that team but that but what But what I love is that you built this huge business,

the right way. And that's what I always saw that with you. You said, I'll never be successful. I'll never be, but now with the carbon app and all that stuff, you were like, it's, I'll never have a yacht. I'll never have this stuff. And then like to see what you do.

I always said, you know, with my, like just look at these guys who are, you know, doctors and it's like their naturopaths or whatever, they're wearing a fucking lab coat. Like they actually have been in the lab before, you know? Um, they wouldn't know a scientific study of it crawling up in their ass. Those guys are great. So, I'm like, what do I, do I like need to wear a lab coat? Is that what, because I'm a sick, when I was in a, when I was in a, a lab, I didn't even wear a lab coat.

Yeah. Like, I'm just gonna put myself on blast. But, you know, like with my credentials and then the background, everything, if I really wanted to sell bullshit, I mean, I could have got, I probably could have made a lot of money really quick, but the stuff I sell, which is,

you know, there's really no magic bullet, you gotta be really consistent. It takes a long time. No one knows who you're actually. People like, oh, that sounds rough Fuck that guy But there's long gem being with what you're doing Those other people gets found out eventually

They might get a spike but then be like, dude, I'm And you know, as you can see Talk about like the Like, Quaspal Trust, EDI 800 Calories Oh my god And people like 800? Yeah, all these people like Angelina Julie They're all this way because you're gonna live longer.

And they're also on, oh, was it, oh, what is it? Oh, it was epic. So listen to those epic. So you now people say intermittent fasting and you should eat caloric restriction and all that. But like, talk about it. Nobody can intermittent fasting. You're about to educate me today

because real quick just full transfer to see carnivore and intermittent fasting. Okay. And TRT. I mean, it certainly can work. So, all right, which one do we want me to take first? Was it in pick or? Yeah, do a Zimpy.

Yeah, exactly. Yeah, look at that. So, all right. So, Zimpy is basically a brand name for what's called Semiclutide. Semiclutide is a GLP1 mnemetic. So, GLP1 is a hormone your gut secretes in response to you feeding.

And it basically, it acts on the gut and the brain and tells you, you know, basically you're full, right? Like, stop eating. And with a root in tetanoreptial crick-size, but it was originally designed for diabetes, correct? Diabetes. Well, it definitely improves diabetes, but it improves diabetes because people lose weight.

Oh, gotcha. So, you want you'll find is like even, you know, there's this myth out there that like, you can't, if you have So, you want your fine, there's like even, you know, there's this myth out there that like, you can't, if you have diabetes, you got to eat a low carb diet. There are numerous studies that have shown a low fat, high carb diet, if people lose weight, improves diabetes almost as much as a low carb diet. Probably not quite as much, but, so this drug basically works because people eat less. Yeah.

They lose weight. Which is great, because, you know, we spent a lot of time, probably the last 30 years, most people focused, like most researchers were focused on how do we boost metabolism, how do we increase energy expenditure, and really the results were very disappointing. But when they started focusing on appetite, that's when they found the biggest, people don't want wanna hear that, because it's like, you could just reduce your intake yourself, right? But one thing I will say is if you look at research

in obese people, they typically get a greater reward sensation from food. They also, they don't have the same sensitivity to satiety signals. Say that three times fast. And also, I thought was interesting is obese people, and there was a study of obese women, and they found that obese women were 50% more likely to have sexual assault trauma

in their past. So one of the things to keep in mind is that, you know, people have looked at obesity as kind of like, oh, these people are lazy, they're choosing to be this way. Most people operate on autopilot. Like their habits and behaviors are on autopilot. They're not, it's not like somebody's eating a slice of pizza and they're like, I understand that this is

500 calories, but I'm willing to make that exchange because I love pizza so much. No, they're just doing what they're doing. It's the routine. So, GLP1 is a very powerful appetite suppressant. And I think the average weight loss in the studies so far has been 15% and people keep it off. Now, I'm not a fan of people who are like,

I wanna lose five or 10 pounds. I'm gonna take some agglutide. That's just, come on, stop. Just like pen and band-aid over the prank. It's like using a halitzer to take out a fly. It's just overkill. And I mean, listen, I'm not somebody who's like blowing the whistle about side effects.

So far, I haven't really, there's been some concerns about thyroid cancer. That's so far has just been in rodents and in high doses. And it's possible. And it doesn't. I'll address that because I heard Andrew and Joe talking about the podcast yesterday. They're haters on it. So if I think this study showed about a 32% loss of lean mass.

Now it's important to point out, lean mass is not the same thing as skeletal muscle. Okay. So lean mass includes all nonfat tissues, including your organs, your bones, you know, basically everything that's not adipose is lean mass, right? And even adipose tissue, so the fat tissue itself is 13% lean mass. It's 87% triglyceride, but in order to have the structure of the adipose to hold the triglyceride, you have to have some lean tissue there. So when you diet and you lose weight, you're going to expect to lose at least 13% lean mass from the reduction in adipose tissue size. Does that make sense? Yes, that makes sense.

And then you also, like your organs tend to shrink, your splinic tissues tend to shrink, like your digestive tissues tend to shrink because you're eating less food. And you lose body water and body water is also lean mass. So once you understand that, the 30%, it sounds kind of less scary. Yes, not that bad. And if you look at just normal dieting studies of people who don't resistance train, that's about what you see anyway. So I don't think that simiglutide is causing people to lose more lean mass than

they would lose from just regular dieting. What I would say in anybody who's going to do a diet is resistance strain. I mean, that's going to help you retain a lot more muscle. If you can do a high protein diet, that's going to help you retain more muscle as well. But just the idea that like, oh, you're losing, like this idea that 30% is all from skeletal muscle. I mean, if that was the case, you would become very weak, very fast. That's a lot of skeletal muscle.

Yeah. And skeletal muscle, like once you've built it, it's pretty robust. It doesn't really require that much to maintain. Like there's actually was a study done in elderly where they looked at what was required to maintain the muscle mass they had built and so they'd had two groups or three groups one was on the the training volume they had been doing to build it another group did a third and another group did a ninth so when I say like training volume I mean like number of hard sets right

they found the group that was on one ninth the training volume, I mean like number of hard sets, right? They found the group that was on one ninth, a training volume, maintain their muscle mass. Oh, interesting. So again, it takes a lot, what you get there. It takes a lot to build it. Yeah. And a lot of that probably boils down to the fact that you have what are called satellite cells.

I'm not sure if you guys are familiar with this. Is this right? Stupid. Yeah, I don't know. So it's the cells of the cell, the, stupid. So, I was in the cell, I said, they call around, they rotate around the house. So, that was one of my favorite when I saw Chris tell him, would I look back?

You better be in a lab coat. So, my best friend might actually sit in a lab coat that says comedy in beyond. It'd be real nice, yes. Why don't you wear that? I know, they say it was so huge, by the way, it was that stuff. That's so funny. That's how he says comedy in the audience. Yes, yes. Why don't you wear that? No, they say it was so huge. By the way, it was that. That's funny.

That's so funny. You're so funny. Blue is a better, that's hilarious. Yeah. Because you're talking about glycogen, and that's boring. You're talking about it. Like it's shut up, dude.

You better be a lot of, you better be a lab coach. Oh, I'm looking at you. When I do, you better be wearing a lab coach, because you're talking about glycogen Would you look at that? Somebody got a good crack up so like like Fox for that idea great Where you see to Lee is last like did you see his last? Instagram where his wife was talking to him always trying to watch TV. Let's take a recess

Good good That for a second and watch what he did to Kristen. Let's put a book. It's makes me laugh. So yeah, so let's So let's watch this watch this the top on the first. Yeah, yeah, right there You know how I hired those organizers she stopped it. I've been reading about nesting and it's this instinct to wear pregnant women when they're about to go to the labor. They start like hoarding blankets and they clean up all the dust in the house and it's like a panics driven thing to get ready for the baby.

So the organizer thing was like, why is she still talking? Thank you. You can see that. Watch this. Oh no! What the TV's now? What's that? Oh no! Ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo Are you for real? So, he hardered it. He's so bold. That is such a classic guy. My husband and wife thing, your wife is just supposed to talk to you about.

I'm literally my wife, I love her, but I'm trying to do something like watch something and do something. That's like a middle of a document. She's got it. Yes, she's going, do you think the baby shit? I'm like, okay, okay, okay. I'm gonna go crazy Okay back to satellites so I think one of the reasons it's hard to build an instrumentated is So muscle cells are the only you you learned that cells have a nucleus, right?

So muscle cells are the only cells in the body that are multi-nucleated so you have you have multiple nuclei And we have these things called satellite cells, which sit on the, I believe on the circle limit, which is the outside of the membrane of muscle cells. And when you lift hard or steroids function this way, they increase satellite cell fusion. So as you fuse more of these satellite cells, it increases your overall growth potential. And then once they fuse, well, at least the common thought processes, they don't unfuse. So there's a few reasons this is important. First is, the reason they kind of set your muscular potential is because each myonuclei is responsible

for controlling protein synthesis, which is basically how you make new muscle tissue for a specific area. And it doesn't go past that area So if you only have you know a certain number of myonuclei You can only get so big does that make sense? Okay, so I have I don't have a lot of myonucle You have not well you told me about your workout program, bro We got I mean you said 20 minutes like you said you've known for two three hours at a time You know what I mean like you're right.. Like, you said you've known him for 20 minutes. I trained for two, three hours at a time. You know what I mean?

Like, you're right, I need to work out harder, but I, before, or it doesn't matter? No, it doesn't matter. He was at my house, that's what I was saying. He was staying in my house and I did and I did lift it heavy yesterday and I feel, what's heavy? It's a lot of weight, dude.

Okay. More than a hundred less than five. They seem both fewer assholes. I was dead lifting well over 200 pounds and uh... Alright, so this also actually ties back into like the concept of muscle memory. So if either of you have ever taken a break from resistance training or come back from an injury, you find that you put it back on a lot faster

than it originally took to build it. That's because those Maya nuclear are already fused from you training previously. It's also now I'm gonna get into possible trouble. It's also the main reason why the USAPL has fought trans athletes in, well, they have a division for trans. But they saw- on the record,

I'm against biological males being in female sports. Right. So I'm all for people identifying as whatever they want. I have no problem with that. You should have the same category though. The issue is from a scientific perspective, but they don't pay attention to size, but keep your, your, it's not about the testosterone levels you have now. Testosterone exposed your during puberty, the difference. You fuse so many more satellite

cells because of that that you just have a greater overall growth potential as someone born whatever X, Y chromosome. So, a male. And so one of the issues is just reducing that testosterone now doesn't infuse those satellite cells. Now there was a study done in rats and I might butcher the study a little bit, but it's really interesting. Well, well, you know, so they, so they, I believe, you know, if you butcher it. I believe you know the study. We know the study.

But tell them, we know the study. Somebody in the comments, if I butcher, let me know if you butcher it. I believe we know the study, but tell them. We know the study. Somebody in the comments, if I butcher it, let me know. I believe what happened was they had two groups, and in one group, they had them, they could actually make resistance training apparatuses for rodents, believe it or not. They had the resistance trained drug-free, the other group got animal steroids. Right? So they did that for a certain period of time.

Then they let them untrain and then they had both groups train again, but both groups were drug free the second time. The group that got steroids the first time still grew muscle faster the second time. Oh, interesting. Because the satellite sounds. That is the, that is the, I mean, we can't say for sure, but that's our thinking, right? So again, you have that initial Extra-exposure to testosterone. It appears to confer long-term benefits. And I assume those rats are male and female It's not just male rats. I believe it was male rats. Yeah, but I could be wrong So, you know, the point being that these satellite cells

At least when it comes to like your muscular growth potential satellite cells, at least when it comes to your muscular growth potential, that that appears to be at least based on our current understanding. Somebody like Galpin would know way more about this than me, but at least based on our current understanding, that that kind of sets your muscular growth potential. So, yeah, it's really a number of nuclei that confuse. Correct. Nucleally that confused correct. So he doesn't go away. He has more than I I mean No, we know when you have when you have some of this upper stomach gigantism like this

What you're a collute gigante when does he suffer from gigante disease? Because he's too fucking big. How do you reduce no size? Well, two for one, man, right? If you know. That's true. I mean, I'm not touching that. By the way, I'm the worst student

because you're going through this now, I'm poking. I'm like, he didn't do well in school. I can see this one, because he's the best school. He's the best school. I'm better like trying not to grab your ear and fuck with you while we're talking. Wait, I don't know. I don't think people call flour ears.

That's a lie for me. That's a lie for me. If I try to, it never works out for me. But for you, like people in your lane, I do find it, I mean, I, yeah, I know, no pun intended, but I assume it's just natural. Like it happens in in with comics or podcasts and like you get to a certain level

and then they're become not a jessy thing but it's like I'm sure another guy at your level is debunking what you say and it becomes like this battleground. I mean, I've had some people like like call me out on what they felt were false claims that I made. Now usually if you go through what I say,

I try to be very careful by how I frame things. Like if I plant my flag really strongly, it's because I feel very strongly based on the data. But oftentimes I'll say something like, you know, just like I'm gonna say about satellite cells. We think probably maybe, I always say that, but you say it's not your research.

It's like you and Andy go use the words, I don't know sometimes maybe it depends. Like a pot. And that's what I don't know sometimes maybe it depends. Like, a pot. And that's what I don't like about that. Yeah, nobody does because you want a fast fix, you gigante. No, you want a fast fix. You're a gigante.

You did that to 100 pounds. I'd more than that, dude. 300 pounds, I have it on video. But why do it, right? Because it makes a difference. Because I want to get it. You know this guy for 10 years, you look like this. I'd never. And that's not what we're here want to go to the sky for 10 years. You look like that. I'm not.

And that's not what we have. I know the for 10 years, I would be. Last time we were talking and he was like, what I go, well, I want to put on my say goes, well, that's how he just turned. I knew it was going to be a long. He was like, I was like, never mind. I don't know what you're going to tell you. I'd be like, he can just get through.

I won't do it. I won't do it. Because I was I asked him. I was getting a protein shake and I was like, Hey, should I, you know the about this stuff? Should I get the way protein? Should I get the plan protein? Should I get the way protein I slid? And he's like, well, it depends on, and then I know, but you think I go, it doesn't matter. It does. It doesn't really matter for you. What make a difference? Like Jesus Christ, you're fucking right. Just now, just drink it it talk about intermittent fasting and talk about how People think if you eat less you live longer. There's a lot of science. I'm wish you watch you I mean you we could leave here. I'll stop intermittent fasting right now. Hey, so what I'll say is

First off intermittent fasting does work now Hey, man, isn't it doesn't? necessarily work for the reasons people want it to work, which is a topogy or all these buzzwords. Yeah, a topogy of fucking idiots. People who are meant and fast, they have shown that they tend to spontaneously eat less, right? So it's basically a way to control calories.

When you look at the studies where they equate calories, like across a week, because there's different forms of intermittent fasting, right? You got 16, 8, you got 24, you got alternate day fasting. 24 is a two. What are we doing here? Right. So people do that. They do.

So I do it to my first one. Sometimes what I will say is if an altitude control calories great, it doesn't appear to be better than calorie-equated caloric restriction from a physiological perspective over you're saying like throughout let's say we've got five a.m. and you have breakfast you're still eating less calories over the day instead of so if you if you take two groups of people and one does like say you're normal 16 eight intermittent fasting

uh... another group just eats continuously throughout the day if they eat the same amount of calories and protein they don't really see differences in weight loss or or starving um... so now that being said they eat the same amount of calories in protein, they don't really see differences in weight loss or loss in starving. So now that being said, intermittent fasting can still be a great tool for some people if they don't want to track calories or like they don't know. So by limiting your feeding window, as long as you're not super compensating for what that time you're not feeding, you know, because some people will do intermittent fasting

wrong words like, well, it's my feeding window, so I can eat whatever I want because I was fast. Last night, I talked about the front song. But I know it's in the window. I know it's in the window. Last night, I was like, I didn't eat much. I breakfast and then I had like a little protein shake and then I was like, by the time we got to Scopa, I started playing your birthday. Game on.

I took him because you didn't mean you didn't tell me I called you you did I called you and I was like you're not you're not coming out call me quick for the kid right I had to quit 500 and kid and take a scope good news bad news yeah quitting bad good news is we're going to scope yeah but we we went to

I know this dude had like he's like the mayor of scope up Yeah, like 18 people come up to him. Well, yes, they asked me if he need there Yeah, right, but did you get the T-bone there? No, I got this new poor job good. No, I've had the porch Oh, no, no, no, the new one the new one's the best taking that like about a hundred percent How could you do that to our friend hundred percent? You don't ten years. You know had the T-bone it's a new Pork chop so good. It's great Oh, and I had I had for the first time I had the chip bar was good Fuck that was good the wine was stupid

My boy Ian who's the sommelier there. I just I put he he gets me the stuff that's not who paid He he grabbed it before I could well Alligator arms there what? The check comes T-Rex comes out I can only deadlift a hundred pounds But when when you go out to eat you're not too worried about So I charge so that's stupid. Well, so my thing is, I've tracked for so long. Bring up his body.

You have an idea like a video- I get a decent idea, right? Even with like the sauces at the restaurant, you know what I'm saying? Let's put it with the steak. End of the day I'm gonna be off. But the important thing is, I'm not gonna hit it.

I'm not gonna hit it. That's what the internet is. Jack's on the internet jacks on it. Yep. Yep. Just myself. Yeah, you're shred city, dude Hey, anyone you know and you got a brain. It's worth like that photo. Oh Damn writing back shepherd. That's how he did that shepherd I love that love that I was like when I found out of my phone that I'm like, oh, that's weird Love decks. Love decks. I was like when I found out of my phone that I'm like, oh, that's weird Yeah, yeah, so I'm still like you know, it's a piece right there ladies and gentlemen You know dumb back. It's you know, yeah, Dom and I are friends like I've known it so we were on Logan together I know I knew Dom back in 2000 and

He's a monster. He's so we're both on the BodyMole.com forums, which was like social media before we had social media. That was the original forums. People forget, because I was on there. Really, no shit. BodyMole.com was the original forums. Oh, now it's a little weird, yeah, man. They have like eight million people on there.

They used to be crazy. Yeah, really. Yeah, yeah, it was crazy. There's so much information out there, and good information, you know? So, if you could ask me the other day, Yeah, oh yeah, it was crazy. There's so much information out there and good information, you know, so If you ask me the other day actually, oh no, I Rogan was talking about this with Oh, forget who it was but he said, you know

You have so access to so many people now who put out good information and I agree people ask me like man There's more bullshit there than ever. Yes, there is because the internet just has so much stuff. But if you know where to look, you can find really good information. And actually one of the things I think that I would tell people is I interviewed a guy named Alan Levin of it. And he is actually a religious studies, I believe, is his background, but He did a book about naturalism, which I thought was interesting, but he made a really good comment about How to find experts and he said it actually is very strange because what you need to look for to identify an expert It seems counterintuitive. So the words I'm using maybe possibly You're looking for someone who actually sounds unsure. But the people who say always never best worst, you know, it'd be like, as it may find

or if I went to you, I was like, so what's the best combination? It's like, well, it depends on like 500,000 things. There's a million things that go right. Like what's the best submission? Yeah, it depends Right, you're like only boxing works right only boxing here. I like all this. No, no, you just do you know jab jab Boxing and treadmill. Yeah, yeah, and then that's the same thing like what's the best joke? What's best kind of joke? Like you know take your pick so I think people really the idea of like black and white answers is really appealing to people,

but unfortunately things are rarely that simple. There's not anyone to it. So getting back to intermittent fasting and longevity, so there's only one study out there that suggested, so let me back up. We've known for probably 20 years that in lab animals, if you glorically restrict them, that they live longer than animals that are not glorically restricted. But as someone who did animal research, I understand how these studies are done. So first off, really the only studies they pay attention to in animals of the primate

studies, when it comes to longevity, and here's why. Lab rodents, so rodents, are not like humans, shocker. They're actually a good model for protein metabolism, but for longevity, not so much, and here's why. They grow throughout the entire course of their life. They don't, they start to slow down as they get up in age, but they continue to grow throughout the course of their life. Humans don't do that. Humans, you know, take obesity out of it because that's a recent problem. Humans grow in terms of lean mass up to a certain point and then they start coming back down, right? That's a normal, and most people end up losing weight overall as they get older as well.

So poor, kind of a poor model of longevity, the other thing is, you know, rodents only live like two years. So when you're trying to like look at like, like for example, intermittent fasting in a day, well, 16 hours of a rat's life is more like weeks, you know what I mean? So when we look at primates,

there was, I'm thinking of a study, I think it was 30% caloric restriction. Now the problem with some of these animal studies is a lot of times caloric restriction is 30% less than ad libatum, what they consume ad libatum when they have free access to food. Guess what lab animals do when they have free access to food? Over eat.

They overate. So what you find is initially they lose a little bit of weight and then it plateaus and it stops. They're just weight stable. So really what the data says to me is, it's not so much caloric restriction. It's that these animals never become fat. They never become obese, right? That is the true protective effect.

It, again, this is my opinion, and I'm sure there's some people out there who argue with me, but because you've got some people who are like, well, I want to build muscle, but I don't want to overeat calories because it's going to short my life. And I'm like, I think there's a pretty big difference between somebody who is like trying to increase their lean mass is resistance training constantly and consuming like a diet high in fiber and protein and not, you know, just plowing down a bunch of junk versus somebody who's sedentary still in the couch eating potato chips. I think there's a big difference there.

But didn't you say that people who are skinny, like, uh, so that's, yeah. So, so this comes up. Can't we go with it? It's a bone thing. They have to be a pepper. No, no muscle man. So, hey man, don't trust. I have muscle mass. I have a good mind.

Fail. Fail. Uh, so, you know, I was watching, uh, Gwyneth Paltrow's recent interview where, like, man, that just set science back like ten years uh... but like i'm listening to a diet and i'm like you don't need anything like you're petrified of everything

and cusses separate guys on a ski ski slope and i write and i think that the evidence actually shows that yes being obese is a risk factor for mortality, cardiovascular disease, and cancer. But being underweight, you actually have just as high if not higher mortality rates than people who are overweight.

So what my mother says, she's 82, she goes, all her friends who are always skinny, they all dropped off. It's all her friends who have some weight on them, still kicking. Well, the other thing to keep in mind is is as you get older, the amount of lean mass you have becomes very very critical. Peter Atea talks about this, that grip strength and lean mass are very strong predictors of longevity past like

you know a certain age. And the other thing is too, hey stop looking at me. We did grip strength. Yeah, you are always, Hey, stop looking at me. We did grips right then. Yeah, but you're a fucking, you are a gorilla gigante. You suffer from gorilla gigante. Did my grips make destroyed you? That's not saying much for me. It's not something I wanna hang on my man. Okay, then, you're eight, you're 270.

You got weighed yesterday. The secret's out everybody. It's 270. He's 270 pounds of the doctor's weight and I was almost 64 to have 170 exactly 100 pounds heavier than me gigante I want to see the receipts yeah I know you you suffer from gorillas and yeah that's why you're so fucking stupid strong how come he's so strong just bones balls? Intendants. I've been lifting since I was in fourth grade. You played football too.

You were stuck in your mom's pipe head. I was lifting weights. Yeah, I played football for a long time. Yeah. I actually remember, because I was really into watching the ultimate fighter for a while. I think, what was the season you were in?

Season 10. That was rampage. Rampage, yeah. Oh my god, that was the season. That was the season. Just watching you now. Just carrying the board out and shit. Oh my god, that's the season. I just watch Oh, man, I can't even imagine that like being stuck in a house with people you got a fight That's gotta be I do well. I had a good time like I thought yeah

I really did that people had like bad experience on there But I was like man if I just do well on this I'm set yeah, so for me it was like six weeks And you don't get the contract if you perform well Yeah, you're still gonna find a spot pressure like too much though. No, so so for me it was like six weeks And you don't get the contract if you perform well Yeah, you're still gonna find a spot pressure like too much though. No, especially back then I was like why could you just you were just young and but I liked watching the guys fall from the pressure Because you were you had been an athlete on a high you'd like gone through that D1 program. Yeah, yeah So for you Hey, you were you were used to competing it was like you you yeah, yeah. A lot of those guys didn't have that experience, right?

No, yeah. Now I want you to find a lot of that stuff transfers. I mean, we were talking about this last night, like, you know, me, obviously it's different. Like, I'm not, I'm not going up against other human being. I'm going up against the barbell or whatever, but like I've been through the ringer with injuries and all kinds of stuff and you find that, like,

And the mental strength of the stuff, when you fail and you gotta hit that you know PR and then like you know lifting weights make me more confidence to do things like go after a PhD and be an entrepreneur and all that kind of stuff. Will you always smart like as a kid you're the brain of the evolution? I got good grades but I so I was diagnosed with ADHD when I was six but do we believe that am I right?

Right, right? I can tell you the pharmaceutical push-in. Well, so I think in my opinion, ADHD is probably one of the more over-diagnosed, but also under-diagnosed things that are out there. Because you definitely have people whose parents are like, they're not doing well. You're the medicine. You know, you won't pay attention. Medicaid, I'm it's like, it, right. So I think what helped me was medicine medication helped me, but also I went to therapy. You know, like I worked with a counselor. Oh, yeah, good parents. Yeah. Oh, my parents were great. And very supportive. Like my mom is the kind of person who like she's sorry, mom. She's like kind of high anxiety and can be a little bit a little bit much sometimes

But man when there's a problem mom does not hide her head in the sand mom's like we're doing a bcd Like this is how we're doing it. So she actually became the head of the Southwest Indiana What's called Chad which is children adults with the attention deficit disorder? So she became the president of that that chapter, like two years after I was diagnosed with it because she got so far into it. That's cool. You know, she was at ADHD.

Yeah, so I had, you know, I was very impulsive. Like, like for example, in conversation, I have had to learn how to like wait my turn. Yeah, tell me. Instead of just, you of just wanting to interject, I have a hard time focusing on tests for a while unless it's something I love and then I can focus on it for you know, ridiculous amounts of time.

So I did get good grades, but I really like in high school, I took honors classes, but I had to study really hard. Like I was studying for multiple weeks at a time for like chemistry tests and biology tests, whereas some of my peers like they would just like study the night before and not even and go in and get A's you know. So um did well there but it helped me actually struggling and I talked about like this is the hardest part about having kids I have two kids. What age is? My daughter's six and my son's nine. Okay. The hardest thing is like knowing that they have to fail a little bit. Like they got to struggle a little bit. And you gotta like, you can't

step, you can't step in too much, you know, because what helped me when I got to college was that I struggled not getting bad grades, but I did have to work pretty hard and I developed good study habits So when things actually got hard I already knew how to do it and all these kids who just skated like just breeze by high school When it got hard they didn't know what to do. Where'd you go to college? So I went to a small College named Eckerd College in St. Petersburg, Florida and Like phenomenal experience. I had great professors. It was a really small teaching-based school. I had great mentors.

And then I did my PhD at University of Illinois. Again, really good school. The nutritional sciences department is perennial like a top five nutrition for grad school. And my PhD advisor was a guy named Don Laman. And he was a phenomenal advisor. And again, one know, again, one nice thing was I actually, as I went up in academia, I did better and better because

I developed those study habits because, and also because I was, I was getting into stuff I was more and more interested in it. You know, in high school it's like, it's tough. Right. You know, and you ever, do you a fantasize about being able to impose a diet on the American population not really you don't with you if you had to what would you consider well what I like about you is you eat candy man I always say I'm glad I'm not in charge now I don't want that good yeah but I think one of the things I do you hate fat people right that's what he's asking so So I do. No, hey, no, I'm not saying I didn't hire George to get skinny. I'm not fat. So

Just see myself You know When it comes to the obesity epidemic I'm not sure what the answer is. I do. Because ask me, so ask me. Oh, watch this. Yeah, tell me what's wrong with me right now.

I'm gonna do something. So say, you're a guest. When I turn my head. Yeah, you better be fat. Wait. Now, I'm gonna put my lab coat on. Okay. Now, you're a fat.

You're a very fat. You ask me advice. I'm gonna give you advice. You tell me if I'm on. Watch me. Give me advice. Okay, this for the masses, Brian. I'm fat. You're a heavy ready. Okay, ready? I'm sorry. Well, it could possibly go wrong. Yeah, I'm so sorry. Okay, so and this is what I do do Okay, no bread No, nothing that's been through a mill. I want you eating vegetables only vegetables

You can have yams or potatoes twice a week. May. Stop, I don't have a lot of money. I live in an apartment. Best of all, they're not that expensive. They are though, especially right now. And yams, I don't have a lot of money, Brian. So what do I do? Cause Taco Bell's right up the street. It's a dollar.

Shout out, what if you're a single mom and you work in two jobs? Yeah, you don't have time to cook. So we need a grub rich. Any other brain busters? Okay, hold on, but that, all right. All right, I would give them some money cause I'm all the way up there. You other brain busters? Okay, hold on, but that... Alright. Alright, I would give them some money,

because I'm all the way up for that. You're giving us money, though. Okay. Here's your shopping stipend. You fuck. How about that? Just fucking fucking fucking you. You're here, you fuck. You're ruined. Here's some money.

But as a here's your diet. How do you have your... How do you make sure they only buy those things? Vegetables? Because I will whip you. Yeah. We're gonna hit you. So each obese person is gonna get their own personal whipping the children, the person who's the whip.

The children. Well, you see really concentration camp. Yup, yup. I have these fantasies of, you have to eat, you can have, you can eat, you can eat tubers twice a week. You can have some white rice. It's all vegetables, meat, and some fats, like some avocado and...

Of the potatoes, because those are cheap. Keep going. Is there a little rich kid? And you'll lose weight. I mean, yes, you would lose weight. Fucking amen! However, Dr. Cunow on house! I could also just say, just eat less calories. Yeah. Yeah, but good calories and bad calories.

Getting them to do that is different well Okay, so so let's let's take something like sugar. That's super he actually he's he's setting me up because he knows what I'm gonna say say they're good colors back so Calorie Is a unit of energy, okay, it's a unit of measurement So say like people will say well, all calories are created equal. No, they are. And here's why. Because that's like saying that all seconds on a clock are not created equal. Or all miles per hour are not created equal.

Or all dollars are not created equal. No, they are. But all sources of calories are not necessarily created equal in terms of their effects on satiety and thermogenesis. So, for example, to your point, protein has what's called a higher thermo-effective food. So, if you think about our bodies kind of like internal combustion engines, like when you climb in your car, let's assume we're not in Brian's Tesla and we're in a car that takes gas. The car doesn't just spontaneously go, right? You have to turn the key or press a button and that uses the starter and the battery to start the car

so you can get the energy out of the, you know, the gas that's in the tank. Well, your body is kind of similar in that you have to put energy in to get energy out of the food you eat, and that's called a thermoceffective food. So when you look at something like dietary fat, dietary fat has a TEF of like 0 to 3%. So for example, if you eat 100 calories from dietary fat, you net 97 to 100. So most of it. Cropohydrates are like 5 to 10%. So if you eat 100 calories from

Copper hydrate, you net about 90 to 95. That you're using. You use that your net metabolize the world, not metabolizable energy, but your net from it. Protein is about 20 to 30%. So if you eat 100 calories of protein, you're netting 70 to 80. So you're getting a little bit of a metabolic advantage with protein.

You also have the advantage. It takes more work to break down, is that what it is? So it doesn't appear to be in the digestion into the protein. It actually is probably due to the fact that dietary protein increases muscle protein synthesis. So muscle protein synthesis is an energetically costly process. It kind of creates this like feudal cycle, where even if you're, like let's say you don't have

a net deposition of muscle. So for example, if you increase protein synthesis, a lot of times protein degradation goes up at the same time. So it's kind of this feudal cycle. You're just increasing the turnover. But that turnover expends more energy. So we think that the thermogenic effect of protein is actually due to its effects, or at least I think it's due to the effects on increasing muscle protein synthesis and overall protein turnover.

So it's not really the digestion or absorption of it. It's the actual metabolism of those amino acids. Wow. Okay. Now fiber, fiber may have some thermogenic properties as well. And the thing about fiber and protein is they have an effect on satiety as well. Of the three, I have to caveat this with satiety appears to be very food dependent,

like the individual food. So for example, one of the most satiety when you're satiating. Right, so one of the most satiating foods that we know of is actually a plain baked potato. So one of the things that I heard this yesterday on Rogan, he said, you know, I could just eat so much pasta. Can you? Or is it pasta when it's slotted in oil?

Yeah. And sauce. Right? Because pasta, just plain pasta with no oil on it really isn't that palatable now, right a plain baked potato without butter and salt Is not really that palatable now, it's not right so it's very satiating So I think people really mix up when they think I hear people say carb foods and they'll talk about french fries French fries have almost the same amount of calories from fat as they do carbohydrate Francheris have almost the same amount of calories from fat as they do carbohydrate. People say donuts, ice cream.

Most of those foods have similar amounts of calories from carbohydrates and fats. So are they really high-carb foods or they just high-calorie foods? And the one commonality that most very hyper-palatable foods have is they're like ultra-processed. So they're just created. So that's easy to overeat and you don't have that much satiety from them. So for example, Kevin Hall did a study, he's one of the top researchers in the world at the NIH, where he took people from a minimally processed diet, a processed food diet, and had them go to an ultra-process food diet, and said basically just eat however much you want right

They spontaneously increased their calorie intake by 500 calories a day because of the process because it's more power Yeah, because it feels so palatable right? They're not feeling that exactly So Taco Bell you can eat more of it than you could just throw it into the state So and that's interesting that's that's probably why when you eat whole foods you tend to eat less Realizing it more fiber now That's probably why when you eat whole foods, you tend to eat less without realizing it. More fiber. Now, the...

Don't look at me. The thing you're like looking at me with soft eyes, you just got lost in my eyes for a second. You were worried that I was going to be leaving. No. Oh, shit. I made a good point. That's true.

But you know what I mean? That's interesting. One thing that I will say though is, listen, because now it's great advice to say, let's eat less processed food, whatever. The issue is, what are you going to do, ban processed food? You know, like you can't really put the bullet back in the gun. You know what I mean?

Like we are where we are. And even like doing things like, well, let's tax this stuff. You know that, but wouldn't you count pasta at an Italian restaurant a process food to extend so here's the thing it's like what do you what do you that's that's that's why I'm very careful about like labels because it's like you can you can argue that every food now is processed to assert but I don't want to live my life without process so I think what I'll tell people is like hyper palatable foods they don't have a strong effect on satiety, right? So think about like a 7-11 foods, right? Like, the burrito prepackage.

The burrito's are sort of the thing. But I think it's important to point out that even eating processed food, if you control calories, you can still lose weight because there is this perception that, oh, food choices are more important than how many calories you eat. No, food choices can impact how many calories you eat because of satiety, but there was a classic study done where they were looking at sugar, right? And the hypothesis was, if we equate calories, but one group is eating high sugar, another group eating low sugar, the low sugar groups will lose more body fat. So they provided all the foods to these participants.

Both groups were on a 1,100 calorie diet, so a low calorie diet, right? One group ate over 100 grams of sugar a day, the other group ate about 10. So 10 times difference in sugar. But the same protein carb fat intake. Both groups lost basically the exact same amount of weight. Oh, interesting. And both groups improved the blood markers. Both groups improved their insulin sensitivity. Now, because it was all about the restriction of calories, because they restricted calories. Now, let's look at one takeaway. Just

that's the pretty one. So many. But my thing is, but if you limit sugar, that can be a good way to decrease your calorie intake. Because if you're not, I tell people, try not to focus so much on sugar because like fruit has sugar, right? But fruit is like, very few people are gonna say,

man, I just can't stop eating apples, you know? Like, that's not, and that you're, that's why it's very important not to become dogmatic about these sorts of things because you know all this stuff all carbohydrates break down to sugar in your body. But you hear a lot about sugar being toxic and you hear about phytoneutrients and needing those micronutrients in your body. Again I think eating a lot of fruits and vegetables is a great idea.

Okay. But again like even some people like like Saladino say that fruits and vegetables might be famine food or you don't need them as long as you eat a lot of meat. And the liver king says that too. Yeah, I would strongly disagree with that. I love darkness, my old friends. Yes, yes. You know George used to be four and a 50 pounds. That's amazing. Four 50, man. So how'd you do it? I restricted my calories at first to 1,800 a day and then down to about 1,600 a day and started working out six days a week. And after eight months, I got BMI surgery

so that helped with my hunger. And that kind of stuff, more just for my mental health and like, make sure I can keep it up. Yeah. After a year and a half and listening to these guys look at him look at him taught me a lot it's fantastic I did not have higher when he looked like that it's amazing George so I'm always so impressed with you that's amazing yeah I think you know one of the you guys know what's amazing is how? No, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it, look at it's a big fact out yet. Yeah, yeah, yeah. Great dude. And he's right there.

Holy shit. So he was like this before. Yeah, it's crazy. So what's interesting, and I'm gonna tie this back to Ethan here in a second. I told this story yesterday actually. There was a systematic review done of people who, the number of people who lose weight

and keep it off over the long term is very, very small. It depends on the statistics you use, but if you look out past like three years of weight loss, over 90% of people put it all back on, or most of it. Why is that? Because it's not going to be you. And the short term, because they don't sustain the habits and behaviors that they use to lose the weight. If they don't sustain those, you're not going to keep it all.

Which is one of the reasons I tell people, I'm like, hey, cut out processed foods as long as you can keep doing that. Do low carb as long as you can keep doing that. Do intermittent fasting as long as you can keep doing that. But if it feels like you're running a sprint and you can't keep it up, you got to think about doing it a different way because if you can't keep that up, the data says you're gonna put it back on. Now what was mental? What was really, this is why I talk about mindset so much now. And this systematic review,

looking at people who had lost weight and kept it off and the commonalities they had, there was stuff you expected on there, self-monitoring, so they weighed themselves frequently. Cognitive restraint, so when I say that means like restricting calories or restricting carbohydrates or restricting fats or some form of restriction, right? They exercised, over 70% of people who lose weight and keep it off exercise, and actually the benefit to exercise, just a little side note for weight loss, is not so much about

how many calories you expend. It's actually because exercise may have an effect of sensitizing you to satiety signals. People who exercise actually don't tend to fully, you would think, oh, if you just expend more calories, you'll be hungry and eat more. The research doesn't support that. The research actually supports the exercise may have, in fact, a small, like an anorectic effect. Oh, anorectic. An small, like an anorectic effect. And an antidepressant effect. Oh, for sure. Even if you do not lose weight from exercise,

you should still exercise. But one thing that popped up that I'd never heard of that made perfect sense, but really kind of blew my mind, was they identified, most of these people said, I had to form a new identity. And I thought that was really interesting. And Ethan, when he posts on Instagram,

when he doesn't work out and he posts a video of it or a selfie or whatever, he says, I killed my clone today. So when I read this review, I immediately text them, I was like, is this what you're talking about? This whole idea of developing a new identity. I killed my clone. And he said, absolutely.

Wow. So he's like, you know, I'm this now, but there's still that 500 pound person who lives in me. Yeah, you have that kid, I mean. And I have to choose to be this every day. Yeah, that's a choice. And if you think about, so think about how hard it is to get past this stuff for people who are obese

or people who have eating disorders. If you're a cocaine addict or you're an alcoholic, you can abstain. You can just choose not to do it or you're gambling addict. You can choose not to do it. You can't choose not to eat. You have to eat. So imagine being a cocaine addict or a gambling addict or a heroin addict and say, you know, you just got to do a little bit cocaine today, or a little bit of alcohol today,

or a little bit of gambling. It's the worst addiction by far. It's very, very difficult. And so one of the things I'll tell people is reverse engineer this. Okay, so if you, and this goes for anything in life, right, not just losing weight, if you want to become somebody new,

think about who that person is. What do you think their day-to-day life looks like? And just start doing that. People want to emulate the end product, but they don't want to emulate the process. And the process is what gets you there. I mean, again, competing in high-level athletics, I'm sure you've seen guys come in the gym who like, they want to find this sort way to short-circuit the work. Again, competing in high-level athletics, I'm sure you've seen guys come in the gym who like they want to find this short way

to short-circuit the work. And it's like, you know, every once in a while, yeah, you get a guy like a John Jones or something like that who comes in as a phenom, whatever. But for most people, you're gonna do it 10, 15, 20 years. It's a long road. And you're gonna, like we were talking about comedy last night. You're gonna do it badly for a while.

Yeah. You're gonna suck for a while. I mean, even I'm friends with a land of Anada who's a lightweight UFC. He's a stud. And he said, what's the, the, the, is it the flyweight champ from Mexico?

What's his name? Oh, Brandon Moreno. Yeah, he said when that kid first came to, I guess he came to Albuquerque, and he was training with him, he's like, Moreno. Yeah. He said, when that kid first came to, I guess he came to Albuquerque, and he was training with him. He's like, he sucked. Yeah. He's like, he was not good. He's like, a five years later, he goes, when's a UFC title? Yeah. He's like, and you look at people like, one of my favorite stories is like, uh, bisming, right? This dude was basically like kind of a gatekeeper for a long time, like almost a journey man, right? And went and hoody beat was the, uh, do crack hole roll call who knocked him out.

Yeah. I'm like, imagine the mental fortitude it takes to go in with somebody who not just beat you, but like knocked you out. After you've had all these times where this didn't work out for you and to keep showing up, keep showing up, keep showing up and finally you're in there. Michael Bissbing also, yeah, yeah, there was a lot of things going on. He's just one of those guys, man. But it's competitive.

It's that mind, that's why again, you can talk about nutrition, exes and O's all the time. And I love that stuff. Like I love digging into the mechanism stuff. But at the end of the day, like, so a decision has to be made. That you're just sick and tired of whatever it is you're dealing with in your life. And I'll give you an example, my younger brother.

He was a drug addict, OK? And I asked him, like, he went to prison for a while, and I asked him, I was like, well, I forget how I kind of came up one day, but I called him and I was like, hey man, if I haven't told you this recently, I'm proud of you, you know? But I was like, what was your rock bottom? Like was it going to prison?

He goes, now, he goes, I just woke up one day and I just realized I lose everything. I get a relationship and I lose it. I get a job and I lose it. I get a job and I lose it. I get some money and I lose it. I just got tired of fucking losing. Yeah. And I think about how powerful that is, right?

And Eric Thomas, who's a motivational speaker, he says, when the pain of staying the same becomes greater than the pain of change, that's when we change. And Ethan had a great, when he was on, I think he was on my podcast, or maybe it was on his podcast. And he said, I did a rock today,

a 50 pound rock, right? And that's really hard. Think about, I used to have six of those on. Damn. He's like, actually, when people tell me how hard exercise is, I'm like, me doing this for an hour to a day is way easier than how hard it was for me to live being 500 pounds.

He's like, how you feel today? He's the whale. Yeah, that's right. He's like, I would have to check a chair. Like before I sat down to make sure that the chair wasn't gonna break. Is that resonate with you? Yeah, all the stuff that he's broke a lot of chairs.

Yeah. Do you talk to yourself a certain way? Yeah, I mean, when I, so like when I realized it, it was my 21st birthday, it was the first, like, little bit of corona. I was watching you guys, you guys would bring on guys like Lane that would come and discuss this openly. And it just one day hit me.

And I was like, I gotta, if I don't do something now, I don't know when it's gonna happen. And is your family all big too? Yeah, and after, like, I lost weight, and my sister lost weight, my mom lost weight, like, because they saw you do it. Yeah, so cool. It's cool, right?

Yeah, it's very awesome. And I think like, really, you can't get past that just internal decision like no more. You know what I mean? Like, you just decide no more. That's more. I know that probably sounds super ableist, but every single person I mean I've talked to people who were drug addicts who like you know they put me in a rehab a few different times And I wasn't serious about it and this is one day I just that was it. Yeah, you know and Robert Downey Jr. had a great quote about this actually I was listen

I was listening to motivational speech the other day. And I think he was on Oprah. This is years ago, like after he had gotten all the scandal stuff. Yeah. Yeah. And he goes, it's really not that hard to fix these seemingly ghastly problems in your life. What's hard is to decide because you have to become somebody else. You cannot become that new version of yourself

while dragging your old habits behind you as an anchor. And even if it's positive change, human beings don't like change. So the idea of becoming somebody new is really difficult. Just think about like, I mean, I don't want to make assumptions, but like stopping competing in MMA, that must have been a really hard decision where you're like, who am I now? Right? Right, right. So same thing for, I'm kind of fortunate in like, now I've kind of got a few different identities,

like like scientists and entrepreneur, and then as a competitor, but still like, when the day comes, I'm not going to do competitive parallel thing anymore. It's going to be like like it's going to be hard, you know, and it's because now it's like I have to go create a new person even if it's a positive, you know, it's a mostly positive transition. It's still scary. It's not every teen you were doing. It's just a different set of tools that you're using exactly. What does your app carbon do so just give a little background not only that I have the education and competed myself I

started coaching people online back in 2005 so before everybody Instagram was online coach I did it and I think I looked like I still have a few clients and But for the most part I Sync Most yeah, that's it. So I Realized like I could only work with like a hundred people at a time and that was like you know I was working all the time. Yeah, a lot full time. Yeah, all the time and Like I wouldn't have time to put out content like I do. How many people signed up for this thing? How many people signed up for this thing?

I don't want to give our exact number, but it's tens of thousands. And we've basically done no paid marketing either. This has mostly been word of mouth and me promoting it. It's cool. Google use Brian for their logo. So, that is the idea of how wide I am in the face. The idea was, how could I scale this? Right?

Could we design an algorithm that would basically do online nutrition coaching? So when you open our app up, it kind of looks like my fitness pal, although I would say our user interface is much, much better. Do you have to pay for your app? Yeah, so it's 10 bucks a month and here's the app. So you know it has a tracker in there, but the real benefit to it is like so for

example I need to check in today. So this shows my progress and what not towards my goal. And then when I check in, put in my information, it may or may not, depending on how I'm doing, it will adjust my nutrition based on how I'm progressing. So, for example, this algorithm we wrote, which is many pages long, basically looks at, okay, you know, we have four different settings, we have like muscle gain, fat loss, maintenance, reverse dieting, we get your initial information, right? Your weight, your body composition, that sort of thing. And then we get some information about your dietary preferences. Like are you more like a car person, a fat person, are you plant based, or do you want to ketogenic, do you know, that sort of thing? And then we generate your initial recommendations based on that and based on your goal. Like calories per day. Calories protein. To the weight you want to do ketogenic, do you know, that sort of thing? And then we generate your initial recommendations based on that and based on your goal.

Like calories per day? Calories, protein, and fat. To the weight you want to end up. Right. But the cool thing about ours is every week you check in, and then if you are not progressing appropriately, it will adjust. So it will sense like if you're not, if your goal is, for example, fat loss, and you're not losing weight at the appropriate rate for your goal, it will adjust your nutrition. Or, let's say you're actually losing too

fast, it will actually raise your calories. And it also has, for example, a dietary planner which basically we wrote it so that you have a weekly calorie budget. So if you want to have more calories on a certain day, like a lot of people, for me, I want to have more calories on the weekend because I'm more likely to go out, maybe I have a few drinks, that sort of thing. So I can budget that if I give myself more calories on those weekend days,

it will then correspondingly lower the other days. Because it's over the seven days. So that my weekly budget is the same. And then do with that. So if you eat, let's say, a sandwich from, I don't know, subway or something, you enter that into the program and so he's on there and all this stuff.

Yep, yep, yep. So we use our databases from, like we use a third party database called FatSecret, which is the largest verified database that there is. The MyFitnessPow has more, their database is bigger, but there's a lot of unverified entries because users can add their own stuff.

You can add whatever you want. You can look on there. The sun's shining over here. Should probably be eating some fiber, right? Fiber's good. Fiber's good. Yeah, don't eat just carnivore. And whiskey,

ain't fucking fiber. And this fucking nicotine. Oh, you can't stop won't stop, man. I'm saying that that's not right. Not here for a long time. I'm here for no don't die Don't die. I'm gonna use his app though. Take that We'll get you set up. We'll get you set up. Yeah, I'll do it for sure. No, so it's it's um You know, it's done. It's not really well. I mean we've got multiple people who've lost like well over a hundred pounds using our app Oh, you know,, you got some really cool,

some transformations. You're great. George, you're a melt away. I think the other thing too, I do want to point this out for people. I think one of the barriers to people really getting engaged in weight loss or improving their health is like somebody who has a lot of weight to lose, they go, wow, I could never do it, right? I could never get to like,

yeah, it's mounted on the surface. Like you, right? Yeah. The reality is, if you lose like five, 10% of your body weight, you see most of the health benefits in that initial weight loss. Really? Yeah, yeah. So it's really amazing, like, I'm gonna really generalize.

So my scientists out there, please don't get angry at me because I'm generalized. We have a lot of scientists watching. A lot of scientists. Most of our fan base scientists. Yeah, they sure you watch the pees and queues. Yeah, big, dumb. A lot of weird, a lot of weird lab coats talking about glycogen. Yeah, yeah, yeah, yeah, yeah, yeah, got a lot of...

But when you, what basically happens with, like things like type 2 diabetes and whatnot is once you have gotten your fat cells expanded to a certain level they actually become insulin resistant as well. Okay, so it gets hard to put more nutrients into those fat cells, okay. And what happens is so what happens then is those nutrients now are backing up into your bloodstream, right? Which is why you have elevated blood glucose, you have elevated blood lipids, you have elevated, even amino acids get elevated. So when you start losing weight, when those fat cells start to shrink, now you can get this stuff out of your bloodstream. And if you're doing exercise, you're sensitizing

your skeletal muscle to it. Now your tissues for lack of a better term can start soaking up these nutrients. I mean, we saw, it wasn't my study, but when I got to University of Illinois, they were doing a year-long study in women, I think it was, who are overweight. I think they were overweight, so I don't want to butcher the study. But Dr. Layman said, you know, we saw many of them almost completely resolve their blood markers in like four to eight weeks, like just from that initial weight loss.

So really, you don't have to lose a ton of weight to get those benefits. And, you know, like this gets kind of into the, like the health and every size movement. That has been co-opted by people who are trying to make obesity, basically something that's healthy. But the core of the message, I believe, is actually a good message, which is,

even if you aren't lean, if you're obese, you can still behave, you can still adopt healthy habits, regardless of weight loss, to improve your health, right? Now the irony is, if you adopt healthy habits, you will probably start losing weight, right? Unfortunately, that movement has been co-opted by people. Lizzo. Yeah, well, so I think there's like this big culture war right now, and you have, at one extreme,

you have absolute personal responsibility, right? So everything is your responsibility. It's your fault, it's your choices, right? Yeah, but they're right. And then the other end, you kind of have fadism, right? Nothing is your fault. You're just responding to trauma and all these sorts of things. And what I'll say is, I think the truth is probably somewhere in the middle.

You know, I think the butt, but I think a quote I heard and I think it's Will Smith, who I know isn't super popular right now. We know what Smith, we like Will. Okay, well, I like this quote, which is, people always want to tie together responsibility and blame. But so if somebody's fault, it should be their responsibility to fix it. The reality is it doesn't matter who's fault it was.

It's going to be your responsibility to fix it. And so I think there's this like, the appeal of some of these movements of, well, obesity is all genetics and some people just can't lose weight. I mean, we know from scientific studies, it's just not true. You put anybody into a deficit and they lose weight. Now, I'm not saying it's not harder for certain people

because of how they raised, because of the Indonesian, you know, appetite. Like if you look at the metabolism stuff, for the most part, when you look at averages and studies, obese people don't have slower metabolism than people who are lean. In fact, if anything, it's a little bit the opposite. But what about the gut profile? Like, like, they're...

Let me finish the thought. Yeah, yeah, let me finish the thought. Because my ADHD, my ADHD will be like, squirrel, no, sir. Um, sir, sir. So, at the end of the day, those days can... What about Popeyes? Shut the fuck down.

They're running the... Oh, bar! He's in the middle of a... Put your laptop on. Arm bar. I wear it on the inside of my body. All this stuff can be true about, you know, you may be starting on the 10 yard line as so it's supposed to somebody starting on the 50 yard line, but it doesn't change the

fact that one, you can improve from where you are, and two, nobody's coming to rescue you. You've got it. You've got to take ownership. And I like, I totally empathize with people who have had rough childhoods, who use food as a coping mechanism. Like, I am not somebody who's like, all fat people are lazy. Like, I had somebody one time who's like, why would never hire a fat person? Because it just means they're lazy. I'm like, how many like brilliant scientists and like successful entrepreneurs who are incredibly hard workers are also overweight like

No, they're missing a point Habs either Back then was was Chubby there are a lot of people there are a point being it's not necessarily a laziness They're so skinny the butt if you want to Improve you do have to make a choice and I think like you know David Goggins does a good job of talking about this like if you read his book He talks about the trauma he went through in this child. You run through a fucking long He has to run a hundred miles a day

Yeah, but he's like, you know, I looked in the mirror and I just decided You know, and I think it it really kind of boils down to a decision and saying, I think, so what I always say, like, when we do our coaching, so I do have like, even though we have our app, we also offer one-on-one nutrition coaching through our company team Biolane. And one of the things that we train our coaches to do is to have, to provide accountability, but with empathy, okay? Because you have to have both. Because if you're just a drill sergeant, you all get everybody like, let's get turned to some people off.

People are not gonna tell you like, like if they're like, hey, like I over ate this weekend, you fat piece of shit, you know, like that. It's not gonna be helpful, you know? Like some people respond okay to that, but most people don't, right? But if you're also just doing the empathy piece, which is I understand it's hard in the

changes. Right. There's no impetus to change. So what we teach is empathy with accountability, which is, okay, if somebody had a screw up or something like that, what's a screw up? I had 12 months in donuts. So I had a client this last week, he's like, yeah, I had a really stressful week at work. You know, I ended up like binging on some junk food.

And so I'm not robbing this guy. I'm like, obviously, this is detrimental to what you're trying to do. But let's think about why did this happen, right? And he's like, well, it was late. I had a stressful day. And it's like, okay, so what can we do to possibly reduce this? I would judge as junk food. Like what do we eat?

Well, but some people like, you know, they have kids in the house and that sort of thing. It's hard for them to like just, you know, get their whole family on board with it. So like, okay, maybe we can have prepped meals ready to go because a lot of times it's just accessibility, right? Can we?

Like if you have something that's convenient that you would eat, it's a lot, you know, it makes it so that you're not necessarily gonna go to the junk food. Because junk food a lot of times is just convenient. It's there, it's cheaper. Have you tried those meal plans? They're tough, man. Like you'll do them and you know, they definitely work

and there's some great plans out there and America's number one meal kit. But it's like after like six weeks, you'll do. Well, I think that's why I look at it. It's just, so when I say meal prep, I'm just like talking about having accessible stuff that you like that you can eat. Oh, good.

Not necessarily sticking to like a rigid meal plan. Gotcha. I look at meal plans and we don't really do meal plans in my company because I look at that like training wheels, right, like it's great. It might be great to get somebody started, right? But eventually you've got to learn how to swim on your own. Yes, sir. You got to learn how to cycle. You know how to bike on your own. That's it. Yeah. And so whether that's intermittent fasting, low carb,

tracking your calories, you do that stuff can work. Personally, for me, I like to track what I'm eating because I would rather do that for my restriction and still be able to like have a bowl of ice cream at night And not beat yourself up. Yeah, and I can like okay, you know of Mike and the other thing is I look at it like a budget, right? So for example Cars are a bad investment right? Carb we carry on right but like in general cars are a bad investment like they depreciate and value that sort of depends which car Okay, well okay, well all right like not an antique. Yeah, right? So that's certain high look That's there are is a Buree is a normal car car

So does that mean you should never buy a new car? Well, it's a bit got there If you're if you're making $50,000 a year, it may not make sense for you to go out and buy a new car if it means that you can't pay your mortgage and you can't pay your utilities and you can't take care of your responsibilities. Yeah, well, Kristen Boat is bad. But if you make a million bucks a year

and you wanna buy a new car and you can still pay your mortgage, put money away, pay your utilities, take care of your responsibilities. Then even though it's not a great investment, it's important to treat yourself sometimes so that you're not feeling like you're just grinding yourself into oblivion. So you believe in cheat? So I don't necessarily believe in cheats because I don't look at it as a cheat, right?

I believe in budgeting appropriately. So if for me, I'm about 210 pounds right now. I exercise, you know, four to five, I resisted train four to five days a week for two to three hours. So I expend a lot of calories. My, you're trained. You've got long to be here.

Yeah, yeah, somebody you are. Yeah, this morning I trained three hours. But I'm prepping, is that too long? Well, I'm prepping for nationals. Oh, got you. And keep in mind with power, the thing like I'm doing a real heavy lift. Well, I'm prepping for nationals. Oh, got you. That's yeah, keep it right with power The thing like I'm doing a real heavy lift and then I'm resting for five or 10 minutes because it's so psychologically stressful We lift that kind of weight. Yeah, yeah

So but my you know, I can eat about 33 to 3500 calories a day and maintain my weight So that's a big budget, right? So I can get all my protein, all my fiber, my fruits and vegetables, and then I've got some over left to play with. If I want to spend 300 calories of that on a bowl of ice cream, is it gonna be a problem? Not really,

because I'm still taking care of my other responsibilities. And for me, it helps me being more consistent, knowing I can have those things. Now I'm not saying everybody should do that, because for some people, you're saying, what supplements do you take? Criatin. Criatin, so I also have a supplement line called Outwork Nutrition.

We have a pre-workout, we have a recovery product, we have a way protein, and then we have a sleep supplement. So these are basically the supplements I take And so like if you pull up our pre workout, I can go through some of the some of the ingredients But I have how have you been for them for 10 years and you In this or no, yes I just call them at times. I'm like there. Tell me see. Oh, I'm gonna kill me. He's like take a second. Hold on So what are the different things?

The advice too. So what are the different things about our pre-workout is that you notice there's no creatin in it. Now creatin timing is not important, but a lot of people put creatin and pre-workouts because it's inexpensive, right? And it's another ingredient to include. The other thing to look for is we actually list

the amounts of our ingredients on the side. If something says proprietary blend, I could almost promise you, that means they're fairy dusting stuff. I bet. Like why would you, like for example, Citroën Mallay, the minimum effective dose of 6,000 milligrams, okay?

That is about 40% of our total cost, is that Citroën Mallay. So if I did a proprietary blend, I could put 500 milligrams in, save a bunch of money and it still got centrally maled, and even though it's not going to do anything. Interesting. So centrally maled, for example, has been shown to improve fatigue resistance, time to

exhaustion, those sorts of things. Beta-allenene, similar, it has to do with like kind of internal acid base buffering, it increases muscle carnazine content. Good amount of caffeine. It's caffeine. So the 300 milligrams, that's kind of internal acid base buffering, it increases muscle carnazine content. Good amount of caffeine. It's caffeine, so the 300 milligrams, that's kind of the dose. That's like three cups of coffee. Now the reason we went with 300 is because

that's kind of the minimum dose for actually seeing differences in strength. And you see improvements in cognition. Now there are some people who are sensitive to caffeine, and for what I would say for them, take a half dose if you're sensitive. We also make a caffeine-free version as well. Well, what happens if you're slowly, you take a lot like, I'll drink six shots of espresso and be good to go.

So for you, like I would do the caffeine-free version if you like to have espresso. Oh, good. You know what I mean? And then rodeo or rosea, we were talking about that earlier, is an adapted gen. It seems to have possibly cognitive benefits. And it totally, it moves out kind of the caffeine response. So it just makes it like a smoother experience.

And it's been shown to reduce fatigue and reduce the perception of fatigue. And then aldopa is the precursor to dopamine. And that's a small enough dose that it's not like you're doing a line before you work out. You know what I mean? But the way I would describe al-Dopa is you just feel good.

I do, yeah, man. So if you go to our recovery part, now the reason we didn't put creatin in there is because one, the timing isn't important, okay? So if you just take creatin enough to, like consistently each day, you'll saturate your muscle cells with phosphocreatin and you'll get the benefits.

Don't you get enough creatin if you read meat? No. So you need to consume about seven, I believe it's about seven pounds of one meat because cooking reduces the bile valve out of the creatin. So, um, medium rare. Like it, Jim, dude, he's 50. So, 56. So, creatin. So, first off off one of the four things about Creatin is it and it also improves cognition There's actually quite a bit of research out there now showing impure cognition

Increases lean mass Increases strength now we didn't put it our pre workout because one the timing isn't important and two It can be a gut irritant and caffeine is also a gut irritant Oh, so this is also a gut irritant. So this is why a lot of times you ever had a pre-workout and then you have to go on the shoot. Oh shit, my pants, yeah. Right, I enjoyed it.

I do, I get nervous before big squat and do those workouts. So I'm like, I'm going to go to bathroom again for you. And also I'm like, all right, like I like to empty the tank, because you know, the worst case scenario is you wind up on YouTube as the guy who showed the pants, you know? Fuck, that would be tough.

So we got creatin. Betaine is kind of like a creatin. It's been shown to increase lean mass. It's been shown to increase power output. Elkhornstein, El Tartreit. There's one study showing an increased androgen receptor density, but I'm not sure if I completely buy that study,

but it does improve recovery and reduced delayed onset muscle soreness. Same thing for tart cherry. It's been shown to improve recovery. Sweet tart cherry. Yeah, sweet tart cherry. And then Ashwaganda is also something that I'm pretty bullish on.

I do want to see more research on it because I feel like the mechanism that it works by has been fully elucidated. But it seems like it increases lean mass, possibly improves strength, small increase in testosterone, not sure if it's a meaningful increase. You get a boner.

But what it really seems to do is improve stress so it improve stress and And possibly reduces cortisol as well. So then that's big it man, and then if you pull up our sleep supplement I'll go through that as well Weight protein is weight protein. It's just a high quality protein that tastes good so way protein is way protein. It's just a high quality protein that tastes good. So melatonin, obviously, most people are familiar with melatonin. I think he's zooming in. Yeah, I know. So we were in two milligrams because the, hey, side, the, the,

that the, hey, signed. The, what, they get so thorough, they get so thorough. I'm like, how do I supposed to know bullshit, right? I'm the worst dude. I'm like, all right, man, I'll take that stuff out there. I'm always, we're gonna talk about glycogen. So, melatonin, the minimal effect of those seems to be around 500 milligrams.

Without feeling like, or sorry, sorry, sorry, sorry. Half a milligram. I'm glad you fixed it. Yeah, like if you do like 5, 10 milligrams of melatonin, anecdotally, like I do feel groggy the next day, even too, I kind of have to work up too, but the nice thing is you could take a half dose of this and it would still have like an effect. Then saffron extract has been shown to improve sleep quality as well. And I believe it reduces the time to go to sleep. And then L-thiening

isn't really necessarily a sleep aid, but it kind of is good for relaxation. It's an amino acid. Yeah, but it's not one that you like. Yeah, so yeah, yeah, so this is kind of like a sleep slash relaxation supplement And take it no bullshit with those supplements, but yeah But like the one thing about sleep the people don't realize so this is the one hack That people don't want to put the like time into its proper sleep, but I've been guilty of that at times as well Well remember with the broscient to was like, go, sleep this time. And you know, he did, he's like, only sleep three hours.

Yeah, he did, he's like, only sleep three hours a night. Like, Jesus Christ, how did he get away with it? Now, Mark Wahlberg's like, my schedule's there, so I come on. So, the girl issue with sleep is, I mean, there have been studies. One, if you, one night of sleep deprivation they showed people spontaneously increased their caloric intake by 500 calories a day Pretty it reduced insulin sensitivity

Additionally, you have reductions in performance in the gym and in the gym and When they put people in caloric restriction they had one group I think it was 14 days They had one group that was sleep deprived. I think they were like like five hours or less another group was getting over eight The group that got over eight basically lost no lean mass the group that was less than five Almost half of their weight loss was lean mass. But aren't there certain people that don't require the same amount of sleep?

So there probably is an individual threshold. Cause it's tough for me to get over eight. I've been waking up four or five every single morning for how long? I'll go to bed around nine, nine, 30, but five, like a set late at night. And if I go to bed at midnight, I'm still up at five.

Yeah. So it feels okay. There's, look like shit. And the thing is, if you're getting a couple nights of broken sleep or something like that, it's not a big deal. It's more about your overall. Yeah, overall, right? Yeah.

There's a big deal. You get older, by the way, you get more delicate. You need your sleep. And I get my seven and a half on four. You take a nap like a bitch. I take a little nappy he poofs sometimes, like, I can't. So that's a lie down for no more than 20 minutes.

I shut it down. There's no data I'm available on this, but I do think there is something to the, like there's probably individual thresholds for sleep. And so like for me, I'm saying, if I get like seven or seven and a half, I feel good, like I have plenty of energy. I'm a little tired when I wake up,

once I get going, I'm like, oh, I'm good. Yeah. If you go through your whole sleep cycle, you wake me going, I'm like, oh, I'm good. Yeah. If you go through your whole sleep cycle, you wake me up in the middle of the dream, I'm gonna be dragging a little bit. I gotta complete my sleep cycle. Like, that's what I did. I'm already in the middle of the mountain.

Yeah. But that's where I was. I was staring at the wall. I'm sorry, were you saying something? Were you, you wanna cover your sleep cycle here? I'm sorry, I was like this. Could I just say I was like this? I don't know why you didn't see I was like this. you look at me but you're looking past I was doing through your body

I can feel your I can feel your words laser beam energy and I was trying to do it on it and you feel good I know it like Brandon. I have this hard- hard to heart where I was to get deep in. We were in Austin deep conversation and I kept adding shit up to my gun. Like I made my point, but then I keep adding shit to it, you know, I don't Brian said, hey, I see him. I don't feel like you do that at all. Yeah, he's, he's looking around going, no doubt, no doubt.

I was going, no doubt, no doubt. I saw a meme was like, when you're five a huzz, 10, wow wow that's crazy Seven Wow's deep and they won't stop the conversation I'm giving you pearls in the fire. I went. I'm all full on Pearl My bag is too many pearls. I'm like this pearls are falling on the ground Do you need credit for this one? No, right not that was good

I got a catch for flight. Oh, you're gonna Dallas get quit fine the kid corner I'm in Tacoma Thursday Friday Saturday Tacoma Lane. I'm definitely down low in that great Information you read to finally meet you. Yeah, I appreciate you man. I love that guy Naps and talk to us when you're done with over 300 That's a good No, you gotta take You gotta take courage. You piece of shit. What the fuck?

Ow! Ow! Ow! Ow! Ow! Oh, here we go. Wait. Get your shitty friend over here.

You're shit. Get outta here. Guys, get yourself in. Get yourself in. To Kamu, Washington. That's this week. Yep. Yep.

I might be in Mugube's might not. You never know. But I'm gonna be as you. It's the worst. April 20th, 21, 22. I may have a special scheduling conflict with them. And don't have a picture for the Helium from 2014, right? You have here.

I was super young. That's false advertising. That is false advertising. He does not look like that. Now I look like in person, but I am working with Landlord and starting right now. No, no, no, we don't. Jack is fuck.

He doesn't need that bad Peter. Don't be jacked as fuck. He's a bad PR. I work with late. We're on be very clear. You're gonna have to use in his app. Just holding his supplements. Hey guys, you want to look like me?

It would be more like me. One dose, all it takes. We love you brother. We're out. It's family guys. Great dude.