Rewind: Dr. Mike Israetel on nutrient timing

0:10 Welcome to this rewind episode of fifty percent facts. Back to the past, back to yeah, flashing back to the past. Um yeah, I'm I'm gone for a while and like a month and it just we have been pretty busy around here and it has been too difficult to um really load up on episodes main episodes, so we went back to some older ones. Yeah, for those that are newish or haven't been around for I guess three years now or so, um or whatever it is. Our old show used to have a little bit different formats. So what we would do is we'd grab a question from the world, from our experiences from anywhere, and we would match an expert or find an expert in that category. Jim and I would rant about it and kind of give our joking but not joking opinion before because some of the answers we knew issh or had experience with, and some we were clueless, and then we would call in our expert and they would give you the flat out truth about it all. So mostly nutrition, health, fitness, kind of like we always do, mental health, etc. So a lot of these episodes you're going to hear in the upcoming weeks. Not a lot, but a few of these episodes you're hearing in the upcoming weeks are a flashback to some of that, and many of the topics are still very very relevant. Yes, So, first off is an episode with doctor Mike Israetel about whether meal timing makes any difference or not. And I think that

1:41 that this information is maybe fluctuated a little bit since this this episode came out in August of twenty nineteen, is fluctuated a little bit, but I think that the basic truth is still there relative to to meal timing. It's something that was very popular for a while and very people were very u strict about their timing, and then there was a wave of it doesn't matter, and then now there's kind of a wave of maybe it matters a little bit. I don't think the science has actually changed at all. I just think it's people's interpretation of it. And obviously, yeah, this is just my opinion, but I think majority of stuff has stayed the same. It's just what people want to pretend to make content around. For short and creators and fitness have turned into content creators rather than coaches who put their info online, so they're constantly trying to regurgitate or reformulate what the fuck's going on? And then the other factor is people majoring in the miners and just choosing what area they're trying to minor in today because overall it won't really matter. It'll be one percent of gains if you time your protein dose it out through the day, but the chances of that mattering for even an IFBB pro is so little.

3:05 Yeah, So anyway, you can enjoy our conversation with Mike Israeli israel Tel after this. He is, uh, you know, if he wasn't so smart, he'd still be funny, and so he's he's generally hilarious, and we enjoyed talking to him. We'll have him like we want to have him like around at some point, like actually here or I didn't run into him. I ran and Nick they're both owners of Renaissance periodization. But I didn't run into Mike at the Arnold. I saw him, but I didn't get to didn't talk to him. I don't think he would recognize Yeah, just street. But it's probably busy busy, whether they their booth was very busy at the Arnold. All right, So enjoy this episode and we'll see you back on Friday with a topic Thunder and next week with another reward. This is going to date this episode, but I'd like to point out that that my Giants are now number two in the National League West. They went on a run. They've won like sixteen the last twenty something like that. I don't watch any baseball, but we'll play Call of Duty or stream with Marcus sometimes our boy Philippa Thunder and Who'll have the game on the backgrounds. I'm like screaming at people on the game. We're trying to He's a big chance fan. Yeah. But the crazy thing about that is that they're in they're in second place, but they're fourteen and a half games back from the Dodgers, who were in first place, which just tells you that sometimes in life you can be number two, but number two is so far down the scale.

4:32 That's a lot of things. People don't want to hear that. Yeah, but people don't want to hear that. That's still the truth. But it is true. You can, you know, you can be relatively successful from that position too, though for sure, you know, I mean, yeah, yeah, yeah, you just got to come to grip and like, I don't know how healthy it is or not. But I just like try to just stay in my own bubble more like, hey, my things are doing good instead of comparing my things do things or barks things. And obviously that's easier said than done. With social media, I am looking at other people shit and I get down, like, well the your friends too, yeah, yeah, hear what's going on? And yeah yeah, and any other you know network in the fitness and sure or whatever. I'm like, damn, they're doing this and I'm not doing that. But like to find like happiness, I just find my routine and then any kind of growth is good enough for me. But people don't want that either people I want to be the best or I'm not gonna do it at all, or shut the fuck up. I think sometimes toue with that kind of growth, you can't tell, but you're actually you're getting deeper but not getting not getting broader.

5:26 So your audience might be might look the same, but you're getting deeper because you're you know, you're providing more information. Sure, you're showing more of yourself. You've been at it for longer, and yeah, that's everything I want to do is culturing community. You know, That's what we try to build here and on my Twitter and my YouTube and Instagram or whatever. I mean, Connor, we're talking about this. The other day, I had a college friend that blew up like fifty million views on a bunch of YouTube stuff doing pranks, tons of videos, four million subscribers, all the stuff numbers I can't even fathom, you know, a hundred times what my YouTube's channel's done. Yeah, And I'm like, that's very cool. I was like, one, I don't know if this kid loves doing pranks. Two, you know, sure he's adding entertainment to people's lives, but like three, like do people feel connected to him? And that's like my goal is to like share my story in my path, my knowledge with people so that they feel connected when they're in like a lost place, so they can either smile, they can learn, or they can progress connecting to me my story. They're just doing pranks. Lost And then even on a business standpoint, like what are you buying from a pranks guy? Like there's no connection, there's no depth, right, it's just broader and broader and broader.

6:28 Chinese finger travels. Yeah yeah, you know, yeah, yeah, Like you're not doing anything where like people believe in my knowledge, they believe in my path and so I can help people along the way in multiple things from my business and even just the content. And that's obviously what our goal here too, is to build a community that you know, wants to find the truth on anything. You know. We're talking about doing a whiskey and beer um episode coming up. We did olive oil with my mom. We want to do more business things here. We've done some psych stuff, some sports psych obviously, the science of nutrition and lifting, even just cultural stuff that you know. The episodes with Omar and Eric Helms were really really good. We're talking about kind of the cultures of bodybuilding, things of that nature and on their podcast. So building, building the community and feeling good about what I do and maybe the giants feel great and they don't care if they're in fourteen because feel pretty good. Yeah, you can still make a run in the playoffs. There's always like other steps and things. Sports are a little different than life. Sadly, like people don't want to admit that either, But like sports, sometimes people are just gonna be better than you. Sports sometimes, and this is sometimes in life. Sports are direct You're directly going to get someone else, whether you want to say it or not, you're directly going against somebody else's direct competition, especially at the major leagues where it's a money, money game. And then two, you just can't outwork genetics at the highest levels, even the medium level, even in the beginner level.

7:44 You know, I got by probably first through fifth grade in basketball just being faster than everybody, and then from there I had to get better at the game, and then you know, you do you need to work to be the best. But I'm not saying that. All I'm saying is like genetics do rule all. We've seen it in powerlifting. You see it in weightlifting. Why can some kids just squat six hundred like with a year of training and other kids never squat six hundred the same body weight. Some guys can even look jacked and not squat six hundred pounds. It's just how it goes, is genetics. Yeah, And it comes down to making the most of what you have and not trying to try to shoot something that you're just this is never going to happen and you're just going to disappoint yourself. For sure. I'm one of those people that I'm that is very skeptical of super crazy stretch goals that people throw out there or even having them from myself.

8:31 And I'm bothered when people who haven't accomplished anything in a long time will come out in publicly in social media and say they're gonna do X thing that seems really improbable. I don't know why social media does add a whole new thing, and I don't know where what's right and wrong or what's for you. But like just announcing your goals the public's a little different. Like I told people like, hey, I want to clean a jerk something decent, and like follow my path. But that's different like I'm going to the Olympics. Follow yeah, or it's gonna be x weight you know. Yeah, yeah, I don't know. And even if it is like it's I guess it's the intent behind it makes the difference, Like is it intent to make shock value and make people follow you or is it intent to saying this is my goal. I'm now making a public to hold myself accountable and you follow me, and so like the intent matters a lot, yeah, except that the studies seem to show that the accountability doesn't work that way. No, No, it's all internal, no matter what, and that there's some people get so much of a discharge off of publicly stating a goal that they lose their momentum for just really trying to attain it, forget it, whatever else.

9:31 Yeah, it makes it easier to discharge. Is popular with diets, people saying they're cutting their bulking, they're doing this or that or whatever. Especially again with social media, it becomes so easy to walk that line of telling your story and telling your journey and yeah, trying to find motivation or accountability through it. Yeah. So in terms of making the most of what you got, we're talking about nutrient timing. If you're eating the same amount of food every day, does it matter when you eat it, no matter what the composition is when you do eat it. Yeah, because there's a lot of history of you know, not eating past seven pm, all these time restrictions, eating an hour before you train, eating an hour after you train, higher fat in the morning or higher fat, no carbs at night.

10:11 There's all these different rules. Carving up before some kind of athletic performance, people carving up the day before. People go pounds of pasta before a marathon. Yeah, that seems like, yeah, I don't know, I'll ship myself. Yeah, me too. But yeah, so we have doctor Mike Geschertelli. He's going to answer some of that. You know, I think they're to me in my experience working with people on personal experience, when you got to figure out like what works for you mentally and physically. And I think it even counts for a podcasts like people say like, oh, you're just talking to microphone, Like, yeah, go ahead and try it, dude, I dare you. But secondly, like I prep for these things. I make sure I eat at the right time. I make sure I like dose my coffee at the right time, and make sure I'm listening to good music to put me in a good mood. I do sometimes do like stupid mouth drills. I make sure that I'm ready to talk, make sure that my brain's working the same with my mouth, and I'm prepared. I take a shower before each one. Even if I have already showered in the morning, I'll shower again before this. It's just my mental prep I have these things to prepare for this situation that set me up for success. And I think nutrient timing, timing your carbs, meals water, all those things can somewhat be individual you know, I've known some people that can slam a burrito an hour before training and then smash weights. For me, personally, I need two or three hours. I think the athletic endeavor avlacy matters, and so I think doctor michae will obviously agree with that. But I want to know kind of the science of what's optimal because I do think blanket statement that if you're hitting your macronutrients, shout out to Eric Helms and kind of his pyramid of what's important in nutrients and training even but definitely nutrition. There's

11:43 this huge basis and you're gonna get ninety ninety percent of your success just hitting your macronutrients every day. Get enough protein, carbs in fat daily consistently for your goal will lead the most gains. And then the top five percent are broken up to a couple of different things. You know, it is probably nutrient timing, getting the carbs into the right time optimally for recovery and for performance supplements, quality of food, and beyond that, um, you know, we did another episode on soy soy protein versus you know, maybe a way protein or something that's a little bit more complete. Those little things will add up in the top five percent. UM. I want to know if mic or science says that nutrient timings maybe more important than that. But everything I've come across and I've worked with, UM, it's it's a lot more minuscule for the majority of people. If you're heading towards the Olympics, you're playing in the NBA, maybe you need to take a look at them to get every single edge out of it. And I suppose that we can also talk a little bit about like what used to be the common bodybuilder meal plan where you ate six times a day whatever and for you know, small meals six times a day or whatever, in terms of how that affects both your recovery, your gains or whatever. And then also um your metabolism, which which is another episode, but still because training and training and nutrition everything kind and even science everything done not science necessary training nutrition common beliefs go in a seesaw pattern where like maybe the nineties they got all complex you gotta have eight grams of b C doublas every half hour and all these things, and then and then and then it turns too much the other way where they simplify it

13:13 too much, UM, where they say six meals doesn't matter. But I'm pretty damn sure. There's a study that shows if you equally dose your protein in four to six meals opposed to two to three meals, you do have more protein synthesis, more recovery, more muscle gain in the in the in the higher meals spread out um And that's just because of how our metabolism works. You can only absorb and synthesize so much protein at a time. So if you have one meal shout out to these inner minute fasters. If you only have one meal of two hundred grams of protein for me, or I have six meals at that two hundred grams of protein broken up in four or five six meals, it will be more optimally utilized in more meals. And that is just science. So how much will that affect how I look, how I recover. Maybe not noticeable for the everyday person, but in the long term, if you do that every single day for the next ten years and I'm trying to go to the NBA or I'm trying to be a pro body builder, I'm trying to go to the Olympics, now it may play a significant role. It adds up just from an experience standpoint too. Sometimes after a big workout, like I'm ravenously hungry regardless of when I ate.

14:20 Sometimes I'm really not say something like I really just don't not entertaining the idea of eating it, Like are you giving up something by not jumping in your window? Yeah? I think there is a window. I know it's come from. Get that protein in after your last set to maybe the next two hours, and we'll see what a doctor Mike has on the on the latest data. All right now, I think this is one of your favorite topics. I don't know. I followed you for a long time. I've learned a ton from you. We've hung out in La, shot some videos things like that. But this is something that I think it's um kind of skewed both ways. And we want to dive in and just kind of get your general thoughts and maybe we'll get a little more specific. But we want to talk about nutrient timing, maybe just for the general public health reasons, esthetic reasons and performance reasons, um, and then maybe we can talk about even meal timing if you want to tie that in as well. The old school thought of eating six meals a day stoke my furnace or whatever you're doing.

15:13 Uh. And then also, yeah, like timing your carbs, timing your fat, time your protein. How much does that matter in the grand scheme of things. Well, I've had my furnace stoked a number of times. It has nothing to do with food at all. No carbs were involved. I mean technically there were carbs, but chocolate syrup lub carb anyway, how many comedy carbs are in ky dude, I'm sure somebody's asked that question before. Promise you will be our next episode. How many cards edible panties like that? You're not supposed to swallow the kydu So uh, meal frequency, nutrain, having all that good stuff. So two things to sort of start out the discussion. Ding one, for people that are interested in performance and body composition. At a relatively high level, nutrient timing probably accounts for something like ten percent of the differences in effects between different diets. So if you do intermittent fasting versus if you eat like properly timed five to six meals a day, you might have up to a ten percent difference in diet result, which is like, you know, it's not going to be the difference between making you any lead athlete or not a lead athlete. But like, if you are gunning the Olympics and you decide to do intermittent fasting, you might take like second or third where you would have won. I don't think anyone really wants that. So if you're like, if you're competitive in sport, I would I would say that nutrient timing is definitely something for you to look at. If you're recreational in sport and you generally are cool, like you

16:47 really like the lifestyle thing of leading multiple meals do not appeal to you. You're really just not missing out on much. So if someone tells me some shirt lea, you're not going to gain any muscle, or you're not gonna get leaner if you don't need a bunch of times a day, they're fucking full of shit. But if they tell you like you're not going to optimiz your performance or within several percent of your capability, I don't know who the like that, Like, I'm sorry, do I know you just sitting next to you on the bus and when you were saying that, can you repeat that nonsense one more time? Right? Like you know? But they would technically be correct, right, so so that is that's it for body cont performance. On the health side, they've studied a bunch of diets so far from what we can tell, and the research on this is not super expansive, but there's also some animal studies and sell studies to confirm this. It probably matters almost not at all if you eat nine times a day, once a day, or every other day. It's and and they're pretty much everything in between. So for health and longevity, it probably doesn't fucking make any difference whatsoever how often you base your meals or any of that ship. But for performance it does have some of the beal and sometimes it is worth saying some people are sort of conflicted about which one they're into. Like I beat a lot of guys in jiu jitsu. They're like a fucking doing the mint fasting. I'm like, sweet, you watch Joe Hogan and they're like fuck yeah, They're like tweets, they're alive. They're like yeah, it's the ship, like it's the only thing that works. And I'm like, Joe's never said that also, that's false. And then I'm like, dude, they're like they find out I have like a PhD and other bullshit, and they're like, so what do you think I should be doing, which is really another way of asking, like, yeah, please a proof of my intermitten fastest right, And and I'm usually like, well, you know,

18:18 do you compete in jiu jitsu? And they're like if they say yeah, I'm like, you know, internt fasting is probably not the greatest idea in the world. Like you put your fucking your record on there, right, like, you want to win, you should probably eat at least three meals a day, probably more like four or five. And I can get into it with you guys why that is. But like, if you're like fucking like a jiu jitsu dad who just is doing it for three hours every couple of weeks to get the fuck away from his family, which he hates and the life which is crumbling around right just outside of him, then fuck it. The intermittent faster away who gives a shit. So then what does it look like if we were to optimize performance, let's say for a weightlifter, powerlifter, jiu jitsu guy, maybe even a basketball player, How and why would we spread out to optimize these sports. That's a great question. I was actually on on on a development team for the National Basketball Association. You guys know that. Did they give you a jersey? Were you on the team? I was like technically on a team, yeah, but like nah, I know, I get it. That's my whole life. That was too that was too tall. They said, I don't even know what that means, but you know I can take a hint. I walked off, Okay, mister Kobe, Yeah, that's right, that's what they called me.

19:23 That was my How do you know that? So, So anyway, there's just a couple of concerns you have for athletes. One, there's the sort of pre workout meal, which can be like one to four or five hours before training, depends on how big it is and depends on like how you handle food during training. Um and that like it stops off your blankage and stores gives you good blood glue coos based basically feeds your brain so you have energy and you can like psychological energy to perform you like if you haven't, people say, like a love of it, have been fasting and they're like, how do you feel after sixteen hours of not eating? Like book an energize and fuck up? Like really, like if I was like, all right, you're fucking you wake up on a fucking island and they're like, you know, like these rich, fucking cocksuckers are like hunting you like, wow, you know a hunting man, and like you have like an hour to get through this course and we're gonna shooting at you. They're like, do you want a snack or not? You're like, no, I'm good, I work better fast, and like you're not gonna say that shit.

20:12 You're gonna be like, yeah, give me them fucking bagel so I can run the fun the bottom this island, or or is the bagel poison that's going to slow you down? Who knows? Right? Do you even trust these times? I trust take a bagel for them exactly, which will probably never get you into the scenario. But I trust everyone, So I've been in the SREA several times. Um So, Like it's one of these things where you know, eating sometime before training probably enhances your energy production. It's probably good for performance. On the other hand, eating within, you know, an hour after training generally is a better time to refuel yourself from training. It cuts down the catabolic processes of training and muscle burning processes and lets you start the recovery process early. So like if you have like an eight hour window after you've trained, before you went to sleep, and somebody asked technically, when it's the best time to eat, If you're gonna just eat once, it's probably as close to the training right after it as you can. So those those are the two concerns that sort of immediately spring up our two most important meals. They're pre training in the post training meal.

21:07 And then like also, your body doesn't generally tend to want to build muscle if you don't expose it to muscle growth promoting nutrients sort of not all the time, but most of the time, and a lot of that's protein. So like every goal four to six maybe four to seven hours, your body wants another meal has a lot of high quality protein in it. So you're probably gonna spas sandwich in a couple more of those meals in the day, and one of them is going to occur like closer to bad time. So you have some amino acids in your blood while you sleep, which means you're going to grow a little better, probably recover a little better. So on the net balance that is, like if you're an athlete and you train once a day, you can probably eat as few as three meals a day and get most of those things checked off, but you're probably better off eating like more, maybe like four or five meals, and that'll be probably them close to optimal, and anything between like four and seven meals. It's probably a wash between all those, is how effective. But then it gets a little more complicated if you eat. If you train multiple times a day and you're very serious athlete, especially if you're training very long durations like several hours, intra workout shakes become meaningfully different, then that's probably a good idea to have some of those. And nutrient timing is really important, like if you train twice a day, if you get in carbs as soon as you're done training in the first time, you have more glikagen and monarchy from that second workout versus if you wait even thirty minutes or an hour, it could notably affect your workout poorly if you wait, so then neutron time becomes more specific and probably more like four to six four to seven meals becomes closer adopt. What about the protein distribution you mentioned kind of triggering some protein synthesis throughout the day would be good. Three to four. You know, there's talk of how

22:37 much protein you should have at each meal. I assume if you're having three to four you would just want to kind of break up your protein evenly. Yeah, it's exactly the right assumption. Yeah, generally speaking, you just want to break up your protein and you're roughly even increments. And how do you get the increments is like, well, you know your number of meals and your total daily protein. If you're taking like a gramper pound a day, which is reasonable, then you just divide that ship by like three, four or five or six or whatever you get your protein amount. So is there some difference there? Like some variation totally? Like can you have like a thirty gram way protein shake and then later have like a seventy gram protein steak? Totally, but just don't do anything doing crazy like have five grams of protein and one meal and ninety grams in the other one. There's nothing wrong with the ninety grams except most of it's going to be burnt for energy because your body can only anabolize turn into muscle in some protein at some time.

23:22 So it's not that the nineties two bouts. Your body can't process it like you can process it. It's just going to burn it most of it off for energy. You'd be better off taken you know, cap like at least thirty grams off that ninety stuff at end the thirty five instead of five. And now you have two anabolic meals versus just one meal that's anabolic and one meal that's not. So let's take an average person who is trying to lose twenty pounds or something like that. Does there their meal timing or just how frequently they eat make any difference at all if calorie equated, are they training with weights or no? No, No, it makes pretty much no difference at all. Yeah, So if you eat one meal and you eat the same calories with five meals a day, no one thing that nutrient timing almost certainly has no effect on is your metabolic rate. There is a little bit of nuance with non exercise activity thermogenesis. If you are one of these people that responds really well to interment fasting and then when you're not stuffed full of food, you have lots of energy and you move around the day will problem and maybe something like coffee helps with that. And then it's not an issue. But some people, if they don't eat consistently, their activity levels drop off because they get so tired. Do you guys have any friends or family that if they don't eat every three or four hours, they just stop.

24:33 They're like, I need to eat or I won't be able to get any work done. It will be a move around. Like so if you're one of the yeah, exactly, if you're one of those people, you can actually get slightly worse results than a weight loss plan if it's not enough meals, because your expenditure of energy will turn down because you don't have enough energy to move around. But generally speaking, within a very wide range of meals, for most people, it doesn't matter you eat two meals a day or six meals a day, you can lose the same amount of weight. Now, how much of that would be muscle versus fat. If you're not training, it's gonna be fucking no difference pretty much. If you're training, then you're going to retain significantly more muscle eating many meals per day or more than three versus eating less than three. It's not a ton, but it's significant, meaning like we can detect it in studies. So if you want it to diet for a bodybuilding show, you're not going to do it intermit fasting you can, you're just gonna lose way more muscle than you need to.

25:22 And I know you mentioned protein out evenly throughout the meals, and it might depend on sport or the athlete and obviously the goals, but what does some of the carb distributions say for someone that's doing four meals a day and their trainings in the middle of the day look like just yeah, totally, so like yeah, so you know you can. There's a lot of ways to slice it, but probably a more optimal way would be, like, you know, have a little bit more than let's say you have like just your carb split up evenly among all four meals. To start with, you might like take instead of twenty five, so it's twenty five percent in each meal, right, And instead of twenty five percent for your pre workout meal, you might go to like thirty percent, and instead for your post workout meal of twenty five you might go to forty percent. And that means you only have fifteen percent of the AM meal fifteen and the PM. Like that's a good way to do it. What you don't want to do is like over value to train timing because it's not that powerful, and be like, all right, fifty percent of my pre workout, fifty percent of my post zero fucking carbs in my AM and PM and some i's like, hey, do you want peanut butter? You're shake in the morning. You're a fucking peanut butter. It's three grams of carbs for scoober. Yeah, you're fucking mine. I'll get out of quetosis and I'll die like that. Ship's definitely not true. So just buy us a little bit kind of like, you know, just a little bit more carbs breeding posts, and then you've probably covered all your bass. Oh wait, shameless plug? Can I make a shameless plug get away? That's the fucking RP diet app which your boy over here fucking created all the basic algorithms for, actually does all this fucking shit for you. You don't have to think about a goddamn thing. You just type in your goals, type in your favorite foods, and Ship tells you.

26:45 It reminds you when to eat each meal. You get to pick a favorite foods and tells you how many of the commodations, how much you put on your plate and you get all your fucking results, and then you're happy when you're leaner and you have a billion friends and all of a sudden, even the sky looks prettys walk in itself. Yeah, and dog walks itself. The dog respects you, Like, goddamn well, should your images just appear on Instagram without actually any effort on your dude? You? Like, I actually finished it recently and I walked by and there was like this brig wallop Philly and they had me. You guys, remember like the Hope and Change Obama thing? Yeah, like that photo they had me like that on the line. That's it. Yeah. Him and I were together and we were holding hands, and I was like, I don't even know who the fuck Meek Mill is, but I'm down with them. What about our last, but not least fat? How would we distribute fat um throughout those four meals? Roughly? Uh So, generally speaking, if you eat lots of fats, they reduce the rate of which carbohydrates are absorbed and proteins are absorbed.

27:41 Um. So if you need a lot of fat in your pre workout meal, two things. One, your cards won't get into your blood and nearly as aw quick as you want. So you might be in a situation where you need carbs in the blood, but they're still in the GI track. And two, if you eat enough fat, fat is um it's not in a in any sense more difficult to adjust. It just takes longer. It's more laborious of an adgestion process for the eye track. So um, if you have too much fat on your gay track, then you're more likely to just exhibit like gastro distress when you're exercising really hard, Like, for example, you know, you don't show up to your reportally like thirty minutes before hard squad workout, and you're like double quad, double cheese, double fucking sour cream, and double that sour cream again and then twice, like sir, the entire burrito sour cream. You're like, that's what I fucking want exactly. You're like, order a regular breedo and then order just a fucking tortilla with sour cream in it. They're like, just charge him.

28:33 I don't know what's a charge him. Here's here's the ship for free. Just don't cut back for a store and more. Yeah, um, yeah, don't blow up our bath exactly. It's like, well, I think you see the guy finished the two burritos and he goes into your bathroom on god damn it, do you not give that guy in the code? Not give him the code for the bathroom? Um? But yeah, so, like if you need too much fat, like you would never do that, right because you would just blow chunks during squatting, or if you're doing like a cyclist, you would blow chunks on your bike, and bomba is really difficult to clean out of, like the gears of your bike, i'd imagine, believe. Yeah, so you know this is parly theoretical. I've never been at a bicycle in my entire life. Like, quads are two fucking big brothers. They can't even touch the fucking petals. But but no, like yeah, so, so fat interferes with that. And again in the same problem or simil problem is available on the backside of a workout. After a workout, you want carbohydrates to get into the bloodstream and amino acids relatively quickly, and if you'd a bunch of fat, that doesn't really happen.

29:21 So fat in a neutrin timing generally behaves inversely to carbohydrates. Like, when your carbs are high pre workout, post workout, your fats are lower lower. So people like people take the ship to the extreme, and they're like, all right, So I was figuring out kids cereals to post workout, which is, by the way, a really good post workout treat. It works protein, and they're like, this one cereal is a gram of fucking fat. I want just zero, fact because the Graham's gonna fuck me up. Gram isn't gonna do shit. Just don't put gobs of peanut butter in your ship and you'll be good to go. Yeah, easy, perfect, man. That was everything we could have asked for in the question. Mike, this is your time plug away. Where can people find you? RP doction Mic on Instagram. I'm sorry at RP if I didn't say the app what the people type in right, be so lost? Yeah, like how does this work? So at RP doctor Mike and Instagram that's my personal account.

30:07 Renaissance curitization is at RP Strength and that's where you can find links to the RP diet app. The thing after the app we talked about recently was a joke. It doesn't actually make dogs smile at you or portions of you appear to all the other shit. I said, that's not an entirely joke, so it is a real app. Please give it a shot, a pre trial, so that's where you can find me awesome. I'm soil the mic YouTube, Twitch, Twitter, YouTube, Uh, what's the other one? Twitter? Instagram? All those stupid things you said? YouTube twice. I'll probably on some one other channel. It knows. I think we all were anyway. I am at d Jim Jim mcdee. I can't even talk. I am at the Jim mcdee on all the social media's. Follow a show on Instagram and Twitter. Fifty percent facts where percent is a word.

30:53 Leave us a rating review on iTunes, Tell all your friends share on social media the wealth of information that doctor Mike Gifstitchelhus provided for us in this episode, and what's like you next time