Rewind: Dr. Mike Israetel on nutrient timing

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Welcome to this rewind episode of fifty
percent facts. Back to the past,

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back to yeah, flashing back to
the past. Um yeah, I'm I'm

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gone for a while and like a
month and it just we have been pretty

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busy around here and it has been
too difficult to um really load up on

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episodes main episodes, so we went
back to some older ones. Yeah,

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for those that are newish or haven't
been around for I guess three years now

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or so, um or whatever it
is. Our old show used to have

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a little bit different formats. So
what we would do is we'd grab a

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question from the world, from our
experiences from anywhere, and we would match

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an expert or find an expert in
that category. Jim and I would rant

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about it and kind of give our
joking but not joking opinion before because some

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of the answers we knew issh or
had experience with, and some we were

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clueless, and then we would call
in our expert and they would give you

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the flat out truth about it all. So mostly nutrition, health, fitness,

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kind of like we always do,
mental health, etc. So a

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lot of these episodes you're going to
hear in the upcoming weeks. Not a

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lot, but a few of these
episodes you're hearing in the upcoming weeks are

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a flashback to some of that,
and many of the topics are still very

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very relevant. Yes, So,
first off is an episode with doctor Mike

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Israetel about whether meal timing makes any
difference or not. And I think that

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that this information is maybe fluctuated a
little bit since this this episode came out

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in August of twenty nineteen, is
fluctuated a little bit, but I think

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that the basic truth is still there
relative to to meal timing. It's something

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that was very popular for a while
and very people were very u strict about

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their timing, and then there was
a wave of it doesn't matter, and

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then now there's kind of a wave
of maybe it matters a little bit.

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I don't think the science has actually
changed at all. I just think it's

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people's interpretation of it. And obviously, yeah, this is just my opinion,

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but I think majority of stuff has
stayed the same. It's just what

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people want to pretend to make content
around. For short and creators and fitness

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have turned into content creators rather than
coaches who put their info online, so

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they're constantly trying to regurgitate or reformulate
what the fuck's going on? And then

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the other factor is people majoring in
the miners and just choosing what area they're

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trying to minor in today because overall
it won't really matter. It'll be one

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percent of gains if you time your
protein dose it out through the day,

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but the chances of that mattering for
even an IFBB pro is so little.

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Yeah, So anyway, you can
enjoy our conversation with Mike Israeli israel Tel

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after this. He is, uh, you know, if he wasn't so

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smart, he'd still be funny,
and so he's he's generally hilarious, and

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we enjoyed talking to him. We'll
have him like we want to have him

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like around at some point, like
actually here or I didn't run into him.

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I ran and Nick they're both owners
of Renaissance periodization. But I didn't

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run into Mike at the Arnold.
I saw him, but I didn't get

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to didn't talk to him. I
don't think he would recognize Yeah, just

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street. But it's probably busy busy, whether they their booth was very busy

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at the Arnold. All right,
So enjoy this episode and we'll see you

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back on Friday with a topic Thunder
and next week with another reward. This

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is going to date this episode,
but I'd like to point out that that

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my Giants are now number two in
the National League West. They went on

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a run. They've won like sixteen
the last twenty something like that. I

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don't watch any baseball, but we'll
play Call of Duty or stream with Marcus

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sometimes our boy Philippa Thunder and Who'll
have the game on the backgrounds. I'm

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like screaming at people on the game. We're trying to He's a big chance

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fan. Yeah. But the crazy
thing about that is that they're in they're

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in second place, but they're fourteen
and a half games back from the Dodgers,

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who were in first place, which
just tells you that sometimes in life

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you can be number two, but
number two is so far down the scale.

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That's a lot of things. People
don't want to hear that. Yeah,

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but people don't want to hear that. That's still the truth. But

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it is true. You can,
you know, you can be relatively successful

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from that position too, though for
sure, you know, I mean,

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yeah, yeah, yeah, you
just got to come to grip and like,

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I don't know how healthy it is
or not. But I just like

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try to just stay in my own
bubble more like, hey, my things

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are doing good instead of comparing my
things do things or barks things. And

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obviously that's easier said than done.
With social media, I am looking at

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other people shit and I get down, like, well the your friends too,

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yeah, yeah, hear what's going
on? And yeah yeah, and

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any other you know network in the
fitness and sure or whatever. I'm like,

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damn, they're doing this and I'm
not doing that. But like to

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find like happiness, I just find
my routine and then any kind of growth

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is good enough for me. But
people don't want that either people I want

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to be the best or I'm not
gonna do it at all, or shut

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the fuck up. I think sometimes
toue with that kind of growth, you

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can't tell, but you're actually you're
getting deeper but not getting not getting broader.

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So your audience might be might look
the same, but you're getting deeper

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because you're you know, you're providing
more information. Sure, you're showing more

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of yourself. You've been at it
for longer, and yeah, that's everything

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I want to do is culturing community. You know, That's what we try

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to build here and on my Twitter
and my YouTube and Instagram or whatever.

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I mean, Connor, we're talking
about this. The other day, I

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had a college friend that blew up
like fifty million views on a bunch of

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YouTube stuff doing pranks, tons of
videos, four million subscribers, all the

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stuff numbers I can't even fathom,
you know, a hundred times what my

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YouTube's channel's done. Yeah, And
I'm like, that's very cool. I

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was like, one, I don't
know if this kid loves doing pranks.

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Two, you know, sure he's
adding entertainment to people's lives, but like

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three, like do people feel connected
to him? And that's like my goal

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is to like share my story in
my path, my knowledge with people so

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that they feel connected when they're in
like a lost place, so they can

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either smile, they can learn,
or they can progress connecting to me my

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story. They're just doing pranks.
Lost And then even on a business standpoint,

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like what are you buying from a
pranks guy? Like there's no connection,

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there's no depth, right, it's
just broader and broader and broader.

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Chinese finger travels. Yeah yeah,
you know, yeah, yeah, Like

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you're not doing anything where like people
believe in my knowledge, they believe in

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my path and so I can help
people along the way in multiple things from

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my business and even just the content. And that's obviously what our goal here

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too, is to build a community
that you know, wants to find the

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truth on anything. You know.
We're talking about doing a whiskey and beer

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um episode coming up. We did
olive oil with my mom. We want

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to do more business things here.
We've done some psych stuff, some sports

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psych obviously, the science of nutrition
and lifting, even just cultural stuff that

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you know. The episodes with Omar
and Eric Helms were really really good.

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We're talking about kind of the cultures
of bodybuilding, things of that nature and

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on their podcast. So building,
building the community and feeling good about what

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I do and maybe the giants feel
great and they don't care if they're in

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fourteen because feel pretty good. Yeah, you can still make a run in

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the playoffs. There's always like other
steps and things. Sports are a little

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different than life. Sadly, like
people don't want to admit that either,

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But like sports, sometimes people are
just gonna be better than you. Sports

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sometimes, and this is sometimes in
life. Sports are direct You're directly going

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to get someone else, whether you
want to say it or not, you're

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directly going against somebody else's direct competition, especially at the major leagues where it's

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a money, money game. And
then two, you just can't outwork genetics

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at the highest levels, even the
medium level, even in the beginner level.

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You know, I got by probably
first through fifth grade in basketball just

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being faster than everybody, and then
from there I had to get better at

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the game, and then you know, you do you need to work to

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be the best. But I'm not
saying that. All I'm saying is like

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genetics do rule all. We've seen
it in powerlifting. You see it in

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weightlifting. Why can some kids just
squat six hundred like with a year of

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training and other kids never squat six
hundred the same body weight. Some guys

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can even look jacked and not squat
six hundred pounds. It's just how it

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goes, is genetics. Yeah,
And it comes down to making the most

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of what you have and not trying
to try to shoot something that you're just

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this is never going to happen and
you're just going to disappoint yourself. For

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sure. I'm one of those people
that I'm that is very skeptical of super

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crazy stretch goals that people throw out
there or even having them from myself.

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And I'm bothered when people who haven't
accomplished anything in a long time will come

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out in publicly in social media and
say they're gonna do X thing that seems

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really improbable. I don't know why
social media does add a whole new thing,

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and I don't know where what's right
and wrong or what's for you.

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But like just announcing your goals the
public's a little different. Like I told

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people like, hey, I want
to clean a jerk something decent, and

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like follow my path. But that's
different like I'm going to the Olympics.

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Follow yeah, or it's gonna be
x weight you know. Yeah, yeah,

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I don't know. And even if
it is like it's I guess it's

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the intent behind it makes the difference, Like is it intent to make shock

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value and make people follow you or
is it intent to saying this is my

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goal. I'm now making a public
to hold myself accountable and you follow me,

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and so like the intent matters a
lot, yeah, except that the

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studies seem to show that the accountability
doesn't work that way. No, No,

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it's all internal, no matter what, and that there's some people get

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so much of a discharge off of
publicly stating a goal that they lose their

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momentum for just really trying to attain
it, forget it, whatever else.

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Yeah, it makes it easier to
discharge. Is popular with diets, people

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saying they're cutting their bulking, they're
doing this or that or whatever. Especially

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again with social media, it becomes
so easy to walk that line of telling

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your story and telling your journey and
yeah, trying to find motivation or accountability

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through it. Yeah. So in
terms of making the most of what you

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got, we're talking about nutrient timing. If you're eating the same amount of

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food every day, does it matter
when you eat it, no matter what

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the composition is when you do eat
it. Yeah, because there's a lot

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of history of you know, not
eating past seven pm, all these time

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restrictions, eating an hour before you
train, eating an hour after you train,

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higher fat in the morning or higher
fat, no carbs at night.

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There's all these different rules. Carving
up before some kind of athletic performance,

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people carving up the day before.
People go pounds of pasta before a marathon.

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Yeah, that seems like, yeah, I don't know, I'll ship

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myself. Yeah, me too.
But yeah, so we have doctor Mike

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Geschertelli. He's going to answer some
of that. You know, I think

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they're to me in my experience working
with people on personal experience, when you

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got to figure out like what works
for you mentally and physically. And I

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think it even counts for a podcasts
like people say like, oh, you're

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just talking to microphone, Like,
yeah, go ahead and try it,

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dude, I dare you. But
secondly, like I prep for these things.

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I make sure I eat at the
right time. I make sure I

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like dose my coffee at the right
time, and make sure I'm listening to

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good music to put me in a
good mood. I do sometimes do like

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stupid mouth drills. I make sure
that I'm ready to talk, make sure

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that my brain's working the same with
my mouth, and I'm prepared. I

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take a shower before each one.
Even if I have already showered in the

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morning, I'll shower again before this. It's just my mental prep I have

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these things to prepare for this situation
that set me up for success. And

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I think nutrient timing, timing your
carbs, meals water, all those things

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can somewhat be individual you know,
I've known some people that can slam a

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burrito an hour before training and then
smash weights. For me, personally,

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I need two or three hours.
I think the athletic endeavor avlacy matters,

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and so I think doctor michae will
obviously agree with that. But I want

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to know kind of the science of
what's optimal because I do think blanket statement

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that if you're hitting your macronutrients,
shout out to Eric Helms and kind of

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his pyramid of what's important in nutrients
and training even but definitely nutrition. There's

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this huge basis and you're gonna get
ninety ninety percent of your success just hitting

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your macronutrients every day. Get enough
protein, carbs in fat daily consistently for

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your goal will lead the most gains. And then the top five percent are

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broken up to a couple of different
things. You know, it is probably

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nutrient timing, getting the carbs into
the right time optimally for recovery and for

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performance supplements, quality of food,
and beyond that, um, you know,

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we did another episode on soy soy
protein versus you know, maybe a

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way protein or something that's a little
bit more complete. Those little things will

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add up in the top five percent. UM. I want to know if

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mic or science says that nutrient timings
maybe more important than that. But everything

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I've come across and I've worked with, UM, it's it's a lot more

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minuscule for the majority of people.
If you're heading towards the Olympics, you're

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playing in the NBA, maybe you
need to take a look at them to

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get every single edge out of it. And I suppose that we can also

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talk a little bit about like what
used to be the common bodybuilder meal plan

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where you ate six times a day
whatever and for you know, small meals

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six times a day or whatever,
in terms of how that affects both your

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recovery, your gains or whatever.
And then also um your metabolism, which

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which is another episode, but still
because training and training and nutrition everything kind

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and even science everything done not science
necessary training nutrition common beliefs go in a

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seesaw pattern where like maybe the nineties
they got all complex you gotta have eight

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grams of b C doublas every half
hour and all these things, and then

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and then and then it turns too
much the other way where they simplify it

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too much, UM, where they
say six meals doesn't matter. But I'm

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pretty damn sure. There's a study
that shows if you equally dose your protein

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in four to six meals opposed to
two to three meals, you do have

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more protein synthesis, more recovery,
more muscle gain in the in the in

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the higher meals spread out um And
that's just because of how our metabolism works.

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You can only absorb and synthesize so
much protein at a time. So

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if you have one meal shout out
to these inner minute fasters. If you

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only have one meal of two hundred
grams of protein for me, or I

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have six meals at that two hundred
grams of protein broken up in four or

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five six meals, it will be
more optimally utilized in more meals. And

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that is just science. So how
much will that affect how I look,

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how I recover. Maybe not noticeable
for the everyday person, but in the

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long term, if you do that
every single day for the next ten years

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and I'm trying to go to the
NBA or I'm trying to be a pro

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body builder, I'm trying to go
to the Olympics, now it may play

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a significant role. It adds up
just from an experience standpoint too. Sometimes

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after a big workout, like I'm
ravenously hungry regardless of when I ate.

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Sometimes I'm really not say something like
I really just don't not entertaining the idea

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of eating it, Like are you
giving up something by not jumping in your

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window? Yeah? I think there
is a window. I know it's come

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from. Get that protein in after
your last set to maybe the next two

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hours, and we'll see what a
doctor Mike has on the on the latest

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data. All right now, I
think this is one of your favorite topics.

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I don't know. I followed you
for a long time. I've learned

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a ton from you. We've hung
out in La, shot some videos things

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like that. But this is something
that I think it's um kind of skewed

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both ways. And we want to
dive in and just kind of get your

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general thoughts and maybe we'll get a
little more specific. But we want to

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talk about nutrient timing, maybe just
for the general public health reasons, esthetic

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reasons and performance reasons, um,
and then maybe we can talk about even

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meal timing if you want to tie
that in as well. The old school

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thought of eating six meals a day
stoke my furnace or whatever you're doing.

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Uh. And then also, yeah, like timing your carbs, timing your

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fat, time your protein. How
much does that matter in the grand scheme

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of things. Well, I've had
my furnace stoked a number of times.

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It has nothing to do with food
at all. No carbs were involved.

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I mean technically there were carbs,
but chocolate syrup lub carb anyway, how

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many comedy carbs are in ky dude, I'm sure somebody's asked that question before.

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Promise you will be our next episode. How many cards edible panties like

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that? You're not supposed to swallow
the kydu So uh, meal frequency,

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nutrain, having all that good stuff. So two things to sort of start

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out the discussion. Ding one,
for people that are interested in performance and

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body composition. At a relatively high
level, nutrient timing probably accounts for something

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like ten percent of the differences in
effects between different diets. So if you

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do intermittent fasting versus if you eat
like properly timed five to six meals a

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day, you might have up to
a ten percent difference in diet result,

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which is like, you know,
it's not going to be the difference between

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making you any lead athlete or not
a lead athlete. But like, if

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you are gunning the Olympics and you
decide to do intermittent fasting, you might

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take like second or third where you
would have won. I don't think anyone

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really wants that. So if you're
like, if you're competitive in sport,

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I would I would say that nutrient
timing is definitely something for you to look

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at. If you're recreational in sport
and you generally are cool, like you

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really like the lifestyle thing of leading
multiple meals do not appeal to you.

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You're really just not missing out on
much. So if someone tells me some

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shirt lea, you're not going to
gain any muscle, or you're not gonna

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get leaner if you don't need a
bunch of times a day, they're fucking

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full of shit. But if they
tell you like you're not going to optimiz

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your performance or within several percent of
your capability, I don't know who the

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like that, Like, I'm sorry, do I know you just sitting next

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to you on the bus and when
you were saying that, can you repeat

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that nonsense one more time? Right? Like you know? But they would

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technically be correct, right, so
so that is that's it for body cont

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performance. On the health side,
they've studied a bunch of diets so far

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from what we can tell, and
the research on this is not super expansive,

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but there's also some animal studies and
sell studies to confirm this. It

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probably matters almost not at all if
you eat nine times a day, once

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a day, or every other day. It's and and they're pretty much everything

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in between. So for health and
longevity, it probably doesn't fucking make any

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difference whatsoever how often you base your
meals or any of that ship. But

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for performance it does have some of
the beal and sometimes it is worth saying

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some people are sort of conflicted about
which one they're into. Like I beat

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a lot of guys in jiu jitsu. They're like a fucking doing the mint

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fasting. I'm like, sweet,
you watch Joe Hogan and they're like fuck

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yeah, They're like tweets, they're
alive. They're like yeah, it's the

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ship, like it's the only thing
that works. And I'm like, Joe's

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never said that also, that's false. And then I'm like, dude,

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they're like they find out I have
like a PhD and other bullshit, and

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they're like, so what do you
think I should be doing, which is

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really another way of asking, like, yeah, please a proof of my

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intermitten fastest right, And and I'm
usually like, well, you know,

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do you compete in jiu jitsu?
And they're like if they say yeah,

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I'm like, you know, internt
fasting is probably not the greatest idea in

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the world. Like you put your
fucking your record on there, right,

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like, you want to win,
you should probably eat at least three meals

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a day, probably more like four
or five. And I can get into

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it with you guys why that is. But like, if you're like fucking

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like a jiu jitsu dad who just
is doing it for three hours every couple

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00:18:37.400 --> 00:18:38.839
of weeks to get the fuck away
from his family, which he hates and

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00:18:38.960 --> 00:18:42.720
the life which is crumbling around right
just outside of him, then fuck it.

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The intermittent faster away who gives a
shit. So then what does it

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look like if we were to optimize
performance, let's say for a weightlifter,

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powerlifter, jiu jitsu guy, maybe
even a basketball player, How and why

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would we spread out to optimize these
sports. That's a great question. I

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was actually on on on a development
team for the National Basketball Association. You

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guys know that. Did they give
you a jersey? Were you on the

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team? I was like technically on
a team, yeah, but like nah,

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00:19:10.680 --> 00:19:12.640
I know, I get it.
That's my whole life. That was

305
00:19:12.680 --> 00:19:18.119
too that was too tall. They
said, I don't even know what that

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00:19:18.160 --> 00:19:21.319
means, but you know I can
take a hint. I walked off,

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Okay, mister Kobe, Yeah,
that's right, that's what they called me.

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That was my How do you know
that? So, So anyway,

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there's just a couple of concerns you
have for athletes. One, there's the

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sort of pre workout meal, which
can be like one to four or five

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hours before training, depends on how
big it is and depends on like how

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00:19:37.759 --> 00:19:41.960
you handle food during training. Um
and that like it stops off your blankage

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and stores gives you good blood glue
coos based basically feeds your brain so you

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00:19:45.319 --> 00:19:48.920
have energy and you can like psychological
energy to perform you like if you haven't,

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00:19:49.039 --> 00:19:51.960
people say, like a love of
it, have been fasting and they're

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00:19:52.000 --> 00:19:53.440
like, how do you feel after
sixteen hours of not eating? Like book

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00:19:53.440 --> 00:19:57.720
an energize and fuck up? Like
really, like if I was like,

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00:19:57.759 --> 00:20:00.920
all right, you're fucking you wake
up on a fucking island and they're like,

319
00:20:02.240 --> 00:20:04.240
you know, like these rich,
fucking cocksuckers are like hunting you like,

320
00:20:04.279 --> 00:20:07.720
wow, you know a hunting man, and like you have like an

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00:20:07.720 --> 00:20:08.599
hour to get through this course and
we're gonna shooting at you. They're like,

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00:20:08.599 --> 00:20:11.039
do you want a snack or not? You're like, no, I'm

323
00:20:11.079 --> 00:20:12.319
good, I work better fast,
and like you're not gonna say that shit.

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00:20:12.720 --> 00:20:15.559
You're gonna be like, yeah,
give me them fucking bagel so I

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00:20:15.559 --> 00:20:18.279
can run the fun the bottom this
island, or or is the bagel poison

326
00:20:18.359 --> 00:20:21.000
that's going to slow you down?
Who knows? Right? Do you even

327
00:20:21.000 --> 00:20:23.160
trust these times? I trust take
a bagel for them exactly, which will

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00:20:23.160 --> 00:20:26.599
probably never get you into the scenario. But I trust everyone, So I've

329
00:20:26.599 --> 00:20:30.480
been in the SREA several times.
Um So, Like it's one of these

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things where you know, eating sometime
before training probably enhances your energy production.

331
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It's probably good for performance. On
the other hand, eating within, you

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00:20:37.319 --> 00:20:42.880
know, an hour after training generally
is a better time to refuel yourself from

333
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training. It cuts down the catabolic
processes of training and muscle burning processes and

334
00:20:48.359 --> 00:20:52.359
lets you start the recovery process early. So like if you have like an

335
00:20:52.400 --> 00:20:55.759
eight hour window after you've trained,
before you went to sleep, and somebody

336
00:20:55.759 --> 00:20:57.079
asked technically, when it's the best
time to eat, If you're gonna just

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00:20:57.119 --> 00:21:00.240
eat once, it's probably as close
to the training right after it as you

338
00:21:00.319 --> 00:21:03.960
can. So those those are the
two concerns that sort of immediately spring up

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00:21:03.960 --> 00:21:07.000
our two most important meals. They're
pre training in the post training meal.

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And then like also, your body
doesn't generally tend to want to build muscle

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00:21:11.519 --> 00:21:15.160
if you don't expose it to muscle
growth promoting nutrients sort of not all the

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00:21:15.200 --> 00:21:18.559
time, but most of the time, and a lot of that's protein.

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00:21:18.880 --> 00:21:22.359
So like every goal four to six
maybe four to seven hours, your body

344
00:21:22.400 --> 00:21:25.839
wants another meal has a lot of
high quality protein in it. So you're

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00:21:25.839 --> 00:21:27.160
probably gonna spas sandwich in a couple
more of those meals in the day,

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and one of them is going to
occur like closer to bad time. So

347
00:21:30.519 --> 00:21:33.279
you have some amino acids in your
blood while you sleep, which means you're

348
00:21:33.319 --> 00:21:34.799
going to grow a little better,
probably recover a little better. So on

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00:21:34.839 --> 00:21:38.960
the net balance that is, like
if you're an athlete and you train once

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00:21:38.960 --> 00:21:42.200
a day, you can probably eat
as few as three meals a day and

351
00:21:42.200 --> 00:21:45.519
get most of those things checked off, but you're probably better off eating like

352
00:21:45.599 --> 00:21:49.119
more, maybe like four or five
meals, and that'll be probably them close

353
00:21:49.160 --> 00:21:52.039
to optimal, and anything between like
four and seven meals. It's probably a

354
00:21:52.079 --> 00:21:56.400
wash between all those, is how
effective. But then it gets a little

355
00:21:56.440 --> 00:21:59.400
more complicated if you eat. If
you train multiple times a day and you're

356
00:21:59.480 --> 00:22:03.240
very serious athlete, especially if you're
training very long durations like several hours,

357
00:22:03.480 --> 00:22:07.079
intra workout shakes become meaningfully different,
then that's probably a good idea to have

358
00:22:07.119 --> 00:22:10.200
some of those. And nutrient timing
is really important, like if you train

359
00:22:10.240 --> 00:22:12.160
twice a day, if you get
in carbs as soon as you're done training

360
00:22:12.160 --> 00:22:15.559
in the first time, you have
more glikagen and monarchy from that second workout

361
00:22:15.759 --> 00:22:21.319
versus if you wait even thirty minutes
or an hour, it could notably affect

362
00:22:21.319 --> 00:22:26.240
your workout poorly if you wait,
so then neutron time becomes more specific and

363
00:22:26.640 --> 00:22:30.160
probably more like four to six four
to seven meals becomes closer adopt. What

364
00:22:30.240 --> 00:22:34.640
about the protein distribution you mentioned kind
of triggering some protein synthesis throughout the day

365
00:22:34.680 --> 00:22:37.880
would be good. Three to four. You know, there's talk of how

366
00:22:37.920 --> 00:22:41.000
much protein you should have at each
meal. I assume if you're having three

367
00:22:41.000 --> 00:22:44.440
to four you would just want to
kind of break up your protein evenly.

368
00:22:45.200 --> 00:22:48.079
Yeah, it's exactly the right assumption. Yeah, generally speaking, you just

369
00:22:48.119 --> 00:22:51.079
want to break up your protein and
you're roughly even increments. And how do

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00:22:51.119 --> 00:22:52.240
you get the increments is like,
well, you know your number of meals

371
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and your total daily protein. If
you're taking like a gramper pound a day,

372
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which is reasonable, then you just
divide that ship by like three,

373
00:22:57.839 --> 00:23:00.680
four or five or six or whatever
you get your protein amount. So is

374
00:23:00.720 --> 00:23:03.480
there some difference there? Like some
variation totally? Like can you have like

375
00:23:03.480 --> 00:23:07.599
a thirty gram way protein shake and
then later have like a seventy gram protein

376
00:23:07.680 --> 00:23:11.279
steak? Totally, but just don't
do anything doing crazy like have five grams

377
00:23:11.279 --> 00:23:14.720
of protein and one meal and ninety
grams in the other one. There's nothing

378
00:23:14.720 --> 00:23:17.759
wrong with the ninety grams except most
of it's going to be burnt for energy

379
00:23:17.759 --> 00:23:21.880
because your body can only anabolize turn
into muscle in some protein at some time.

380
00:23:22.400 --> 00:23:25.440
So it's not that the nineties two
bouts. Your body can't process it

381
00:23:25.440 --> 00:23:26.440
like you can process it. It's
just going to burn it most of it

382
00:23:26.480 --> 00:23:30.440
off for energy. You'd be better
off taken you know, cap like at

383
00:23:30.480 --> 00:23:33.279
least thirty grams off that ninety stuff
at end the thirty five instead of five.

384
00:23:33.359 --> 00:23:37.960
And now you have two anabolic meals
versus just one meal that's anabolic and

385
00:23:37.000 --> 00:23:41.720
one meal that's not. So let's
take an average person who is trying to

386
00:23:41.759 --> 00:23:48.400
lose twenty pounds or something like that. Does there their meal timing or just

387
00:23:48.480 --> 00:23:52.920
how frequently they eat make any difference
at all if calorie equated, are they

388
00:23:52.920 --> 00:23:56.799
training with weights or no? No, No, it makes pretty much no

389
00:23:56.880 --> 00:24:00.440
difference at all. Yeah, So
if you eat one meal and you eat

390
00:24:00.480 --> 00:24:03.000
the same calories with five meals a
day, no one thing that nutrient timing

391
00:24:03.000 --> 00:24:08.759
almost certainly has no effect on is
your metabolic rate. There is a little

392
00:24:08.759 --> 00:24:14.440
bit of nuance with non exercise activity
thermogenesis. If you are one of these

393
00:24:14.480 --> 00:24:18.400
people that responds really well to interment
fasting and then when you're not stuffed full

394
00:24:18.440 --> 00:24:19.480
of food, you have lots of
energy and you move around the day will

395
00:24:19.519 --> 00:24:25.279
problem and maybe something like coffee helps
with that. And then it's not an

396
00:24:25.319 --> 00:24:29.200
issue. But some people, if
they don't eat consistently, their activity levels

397
00:24:29.279 --> 00:24:30.720
drop off because they get so tired. Do you guys have any friends or

398
00:24:30.759 --> 00:24:33.279
family that if they don't eat every
three or four hours, they just stop.

399
00:24:33.720 --> 00:24:36.519
They're like, I need to eat
or I won't be able to get

400
00:24:36.559 --> 00:24:38.960
any work done. It will be
a move around. Like so if you're

401
00:24:40.000 --> 00:24:41.640
one of the yeah, exactly,
if you're one of those people, you

402
00:24:41.680 --> 00:24:45.680
can actually get slightly worse results than
a weight loss plan if it's not enough

403
00:24:45.720 --> 00:24:49.519
meals, because your expenditure of energy
will turn down because you don't have enough

404
00:24:49.599 --> 00:24:53.039
energy to move around. But generally
speaking, within a very wide range of

405
00:24:53.039 --> 00:24:56.559
meals, for most people, it
doesn't matter you eat two meals a day

406
00:24:56.599 --> 00:24:57.640
or six meals a day, you
can lose the same amount of weight.

407
00:24:57.640 --> 00:25:00.079
Now, how much of that would
be muscle versus fat. If you're not

408
00:25:00.160 --> 00:25:03.119
training, it's gonna be fucking no
difference pretty much. If you're training,

409
00:25:03.640 --> 00:25:08.680
then you're going to retain significantly more
muscle eating many meals per day or more

410
00:25:08.720 --> 00:25:11.960
than three versus eating less than three. It's not a ton, but it's

411
00:25:12.000 --> 00:25:15.720
significant, meaning like we can detect
it in studies. So if you want

412
00:25:15.839 --> 00:25:18.559
it to diet for a bodybuilding show, you're not going to do it intermit

413
00:25:18.640 --> 00:25:22.319
fasting you can, you're just gonna
lose way more muscle than you need to.

414
00:25:22.880 --> 00:25:26.119
And I know you mentioned protein out
evenly throughout the meals, and it

415
00:25:26.200 --> 00:25:30.720
might depend on sport or the athlete
and obviously the goals, but what does

416
00:25:30.720 --> 00:25:33.079
some of the carb distributions say for
someone that's doing four meals a day and

417
00:25:33.119 --> 00:25:36.680
their trainings in the middle of the
day look like just yeah, totally,

418
00:25:36.799 --> 00:25:38.279
so like yeah, so you know
you can. There's a lot of ways

419
00:25:38.279 --> 00:25:41.079
to slice it, but probably a
more optimal way would be, like,

420
00:25:41.160 --> 00:25:44.960
you know, have a little bit
more than let's say you have like just

421
00:25:45.160 --> 00:25:48.279
your carb split up evenly among all
four meals. To start with, you

422
00:25:48.359 --> 00:25:51.559
might like take instead of twenty five, so it's twenty five percent in each

423
00:25:51.599 --> 00:25:53.200
meal, right, And instead of
twenty five percent for your pre workout meal,

424
00:25:53.240 --> 00:25:56.960
you might go to like thirty percent, and instead for your post workout

425
00:25:56.960 --> 00:25:59.759
meal of twenty five you might go
to forty percent. And that means you

426
00:25:59.799 --> 00:26:02.599
only have fifteen percent of the AM
meal fifteen and the PM. Like that's

427
00:26:02.640 --> 00:26:03.799
a good way to do it.
What you don't want to do is like

428
00:26:04.039 --> 00:26:07.759
over value to train timing because it's
not that powerful, and be like,

429
00:26:07.799 --> 00:26:10.960
all right, fifty percent of my
pre workout, fifty percent of my post

430
00:26:11.119 --> 00:26:14.279
zero fucking carbs in my AM and
PM and some i's like, hey,

431
00:26:14.279 --> 00:26:15.200
do you want peanut butter? You're
shake in the morning. You're a fucking

432
00:26:15.240 --> 00:26:18.799
peanut butter. It's three grams of
carbs for scoober. Yeah, you're fucking

433
00:26:18.799 --> 00:26:22.079
mine. I'll get out of quetosis
and I'll die like that. Ship's definitely

434
00:26:22.160 --> 00:26:26.079
not true. So just buy us
a little bit kind of like, you

435
00:26:26.079 --> 00:26:27.720
know, just a little bit more
carbs breeding posts, and then you've probably

436
00:26:27.720 --> 00:26:30.200
covered all your bass. Oh wait, shameless plug? Can I make a

437
00:26:30.200 --> 00:26:36.680
shameless plug get away? That's the
fucking RP diet app which your boy over

438
00:26:36.759 --> 00:26:41.440
here fucking created all the basic algorithms
for, actually does all this fucking shit

439
00:26:41.519 --> 00:26:42.480
for you. You don't have to
think about a goddamn thing. You just

440
00:26:42.519 --> 00:26:45.000
type in your goals, type in
your favorite foods, and Ship tells you.

441
00:26:45.200 --> 00:26:48.319
It reminds you when to eat each
meal. You get to pick a

442
00:26:48.359 --> 00:26:51.039
favorite foods and tells you how many
of the commodations, how much you put

443
00:26:51.079 --> 00:26:53.039
on your plate and you get all
your fucking results, and then you're happy

444
00:26:53.200 --> 00:26:56.480
when you're leaner and you have a
billion friends and all of a sudden,

445
00:26:56.480 --> 00:27:00.000
even the sky looks prettys walk in
itself. Yeah, and dog walks itself.

446
00:27:00.000 --> 00:27:03.319
The dog respects you, Like,
goddamn well, should your images just

447
00:27:03.400 --> 00:27:08.720
appear on Instagram without actually any effort
on your dude? You? Like,

448
00:27:08.759 --> 00:27:11.640
I actually finished it recently and I
walked by and there was like this brig

449
00:27:11.680 --> 00:27:15.559
wallop Philly and they had me.
You guys, remember like the Hope and

450
00:27:15.640 --> 00:27:18.240
Change Obama thing? Yeah, like
that photo they had me like that on

451
00:27:18.319 --> 00:27:22.680
the line. That's it. Yeah. Him and I were together and we

452
00:27:22.680 --> 00:27:25.319
were holding hands, and I was
like, I don't even know who the

453
00:27:25.319 --> 00:27:27.920
fuck Meek Mill is, but I'm
down with them. What about our last,

454
00:27:27.960 --> 00:27:33.200
but not least fat? How would
we distribute fat um throughout those four

455
00:27:33.240 --> 00:27:37.000
meals? Roughly? Uh So,
generally speaking, if you eat lots of

456
00:27:37.039 --> 00:27:41.480
fats, they reduce the rate of
which carbohydrates are absorbed and proteins are absorbed.

457
00:27:41.880 --> 00:27:44.799
Um. So if you need a
lot of fat in your pre workout

458
00:27:44.839 --> 00:27:47.039
meal, two things. One,
your cards won't get into your blood and

459
00:27:47.039 --> 00:27:48.559
nearly as aw quick as you want. So you might be in a situation

460
00:27:48.599 --> 00:27:52.200
where you need carbs in the blood, but they're still in the GI track.

461
00:27:52.559 --> 00:27:53.920
And two, if you eat enough
fat, fat is um it's not

462
00:27:55.160 --> 00:27:56.920
in a in any sense more difficult
to adjust. It just takes longer.

463
00:27:56.960 --> 00:28:00.920
It's more laborious of an adgestion process
for the eye track. So um,

464
00:28:00.960 --> 00:28:03.599
if you have too much fat on
your gay track, then you're more likely

465
00:28:03.640 --> 00:28:08.559
to just exhibit like gastro distress when
you're exercising really hard, Like, for

466
00:28:08.599 --> 00:28:11.079
example, you know, you don't
show up to your reportally like thirty minutes

467
00:28:11.079 --> 00:28:15.319
before hard squad workout, and you're
like double quad, double cheese, double

468
00:28:15.359 --> 00:28:19.920
fucking sour cream, and double that
sour cream again and then twice, like

469
00:28:19.960 --> 00:28:22.559
sir, the entire burrito sour cream. You're like, that's what I fucking

470
00:28:22.559 --> 00:28:29.759
want exactly. You're like, order
a regular breedo and then order just a

471
00:28:29.839 --> 00:28:33.319
fucking tortilla with sour cream in it. They're like, just charge him.

472
00:28:33.319 --> 00:28:34.640
I don't know what's a charge him. Here's here's the ship for free.

473
00:28:34.720 --> 00:28:38.079
Just don't cut back for a store
and more. Yeah, um, yeah,

474
00:28:38.559 --> 00:28:41.640
don't blow up our bath exactly.
It's like, well, I think

475
00:28:41.680 --> 00:28:44.960
you see the guy finished the two
burritos and he goes into your bathroom on

476
00:28:45.000 --> 00:28:45.759
god damn it, do you not
give that guy in the code? Not

477
00:28:45.839 --> 00:28:49.160
give him the code for the bathroom? Um? But yeah, so,

478
00:28:49.240 --> 00:28:52.119
like if you need too much fat, like you would never do that,

479
00:28:52.200 --> 00:28:53.640
right because you would just blow chunks
during squatting, or if you're doing like

480
00:28:53.680 --> 00:28:56.319
a cyclist, you would blow chunks
on your bike, and bomba is really

481
00:28:56.359 --> 00:29:00.000
difficult to clean out of, like
the gears of your bike, i'd imagine,

482
00:29:00.039 --> 00:29:03.039
believe. Yeah, so you know
this is parly theoretical. I've never

483
00:29:03.079 --> 00:29:06.559
been at a bicycle in my entire
life. Like, quads are two fucking

484
00:29:06.599 --> 00:29:08.799
big brothers. They can't even touch
the fucking petals. But but no,

485
00:29:08.960 --> 00:29:11.960
like yeah, so, so fat
interferes with that. And again in the

486
00:29:12.000 --> 00:29:15.000
same problem or simil problem is available
on the backside of a workout. After

487
00:29:15.039 --> 00:29:18.680
a workout, you want carbohydrates to
get into the bloodstream and amino acids relatively

488
00:29:18.720 --> 00:29:21.519
quickly, and if you'd a bunch
of fat, that doesn't really happen.

489
00:29:21.799 --> 00:29:26.039
So fat in a neutrin timing generally
behaves inversely to carbohydrates. Like, when

490
00:29:26.079 --> 00:29:29.440
your carbs are high pre workout,
post workout, your fats are lower lower.

491
00:29:29.519 --> 00:29:30.839
So people like people take the ship
to the extreme, and they're like,

492
00:29:30.880 --> 00:29:34.200
all right, So I was figuring
out kids cereals to post workout,

493
00:29:34.200 --> 00:29:36.920
which is, by the way,
a really good post workout treat. It

494
00:29:36.960 --> 00:29:40.200
works protein, and they're like,
this one cereal is a gram of fucking

495
00:29:40.240 --> 00:29:42.160
fat. I want just zero,
fact because the Graham's gonna fuck me up.

496
00:29:42.240 --> 00:29:45.000
Gram isn't gonna do shit. Just
don't put gobs of peanut butter in

497
00:29:45.039 --> 00:29:48.839
your ship and you'll be good to
go. Yeah, easy, perfect,

498
00:29:49.160 --> 00:29:52.079
man. That was everything we could
have asked for in the question. Mike,

499
00:29:52.119 --> 00:29:56.039
this is your time plug away.
Where can people find you? RP

500
00:29:56.200 --> 00:30:00.680
doction Mic on Instagram. I'm sorry
at RP if I didn't say the app

501
00:30:00.720 --> 00:30:03.599
what the people type in right,
be so lost? Yeah, like how

502
00:30:03.680 --> 00:30:07.680
does this work? So at RP
doctor Mike and Instagram that's my personal account.

503
00:30:07.920 --> 00:30:11.920
Renaissance curitization is at RP Strength and
that's where you can find links to

504
00:30:11.960 --> 00:30:15.599
the RP diet app. The thing
after the app we talked about recently was

505
00:30:15.640 --> 00:30:18.839
a joke. It doesn't actually make
dogs smile at you or portions of you

506
00:30:18.839 --> 00:30:22.880
appear to all the other shit.
I said, that's not an entirely joke,

507
00:30:22.960 --> 00:30:25.559
so it is a real app.
Please give it a shot, a

508
00:30:25.559 --> 00:30:29.400
pre trial, so that's where you
can find me awesome. I'm soil the

509
00:30:29.440 --> 00:30:33.200
mic YouTube, Twitch, Twitter,
YouTube, Uh, what's the other one?

510
00:30:33.279 --> 00:30:37.359
Twitter? Instagram? All those stupid
things you said? YouTube twice.

511
00:30:37.119 --> 00:30:42.039
I'll probably on some one other channel. It knows. I think we all

512
00:30:42.079 --> 00:30:45.599
were anyway. I am at d
Jim Jim mcdee. I can't even talk.

513
00:30:45.640 --> 00:30:48.640
I am at the Jim mcdee on
all the social media's. Follow a

514
00:30:48.680 --> 00:30:52.799
show on Instagram and Twitter. Fifty
percent facts where percent is a word.

515
00:30:53.200 --> 00:30:57.359
Leave us a rating review on iTunes, Tell all your friends share on social

516
00:30:57.400 --> 00:31:03.960
media the wealth of information that doctor
Mike Gifstitchelhus provided for us in this episode,

517
00:31:04.839 --> 00:31:06.880
and what's like you next time