July 30, 2025

What should powerlifters eat to maximize performance? | Guest: Dan Feldman, RD

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Nutrition

Powerlifter and Registered Dietitian Dan Feldman guests this episode to break down some nutrition strategies for competitive powerlifters. Is a crazy amount of protein necessary? Are carbs around workouts good or bad?

You can find Dan on Instagram @powerlifterdietitian https://www.instagram.com/powerlifterdietitian/. Shoot him a follow.

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50% Facts is a Spreaker Prime podcast on OCN – the Obscure Celebrity Network.

Hosted by Mike Farr (@silentmikke) https://www.instagram.com/silentmikke/ and Jim McDonald (@thejimmcd). https://www.instagram.com/thejimmcd/ Produced by Jim McDonald Production assistance by Sam McDonald and Sebastian Brambila. Theme by Aaron Moore. Show art by Joseph Manzo (@jmanzo523)

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WEBVTT

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Okay, today I've got Dan Feldman.

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You might know him on Instagram as the powerlifting dietitian Dan.

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Just tell the folks a little bit about you, a

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little bit about yourself.

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Yeah, thank you Jim for having me on.

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So.

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Yeah, like you said, obviously, my name is Dan Feldman.

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I am known on Instagram as powerlifter Dietitian. Very original,

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very original name. Obviously, I'm a I'm a decent powerlifter.

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You might put up some halfway decent numbers on a

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local on the local level, nothing anything too crazy. And also,

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obviously per my username, I'm also a registered dietitian here

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in the US based in the New York, New Jersey area.

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Also my master's degree in human nutrition. You know, spend

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much of my time seeing patients, seeing clients one on one,

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usually you know, weight loss, muscle gain, that kind of thing,

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although occasionally I work with you know, general pop folks

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who maybe have like pre diabetes or high cholesterol or

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stuff like that. Yeah, so pretty much much of my

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life is focused around obviously dietetics, working with patients, and

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trying to be a halfway decent powerlifter.

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Yeah. Cool, what are some of your numbers? Just out

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of curiosity.

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Yeah, So.

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In competition, my best squat is I'm just gonna do

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pounds and I'm not doing the kilo math right now

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for whatever the the kilo equivalent it's like four twenty

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seven ish pounds they're about, And I compete at the

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one to sixty five pound class, so relatively small guy.

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Bench Press and competition, my best bench was three nineteen

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and then in competition deadlift was five eighteen. I have

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done bench press three thirty in the gym, and these

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days I've been doing like squats like four to twenty five.

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The other day it did four to twenty six for

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a triple.

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So decent.

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You know, I would take it in my side. Obviously

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not breaking any national or international records or anything like that,

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but I you know, like I said, I would consider

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myself a decent.

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Powerlifter.

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You're in it, You're you're committed to it, You're you're

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doing it. That's that's the important part, right Yeah. Yeah,

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And actually I noticed from your Instagram the day that

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you were also actually jacked, so that's always helpful.

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I I appreciate the compliment. I tried moderately.

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Moderately, you try moderately or you're moderately jacked.

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I am moderately jacked.

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Also, I'm five foot four, so whatever muscle I do have,

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there's just not that much surface area for it, so

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it to some extent there's a little bit of an

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illusion there's.

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Sticks out, is what you're saying.

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Yeah, yeah, I will take the compliment.

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Though.

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We have a lifter here in the Jim RJ who

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is about that height. Maybe I think he might be

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a little bit shorter, but he is just crazy jacked.

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Like I was walking past him the other day.

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And was like, dude, your shoulders are so wide, particularly

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compared to your waist.

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It's like, good lord. Yeah, most of us will.

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Never ever hit that point in our lives. We will

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never will never be like that. It's it's great.

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Yeah, it's one of the benefits of being so short,

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is that, like I said, the muscle that I do have,

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it doesn't have that much area so so so it's

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helpful in that respect.

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Yeah, for sure. How did you get interested in becoming

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a dietitian.

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Yeah, so I actually originally wanted to be a professional musician.

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I was related to playing guitar when I was younger,

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classically trained, and then you know, kind of started to

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lose some interest in it. I became so obsessed with

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it it became like work. So then freshman year at college,

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wasn't really sure what I wanted to do. Tappen to

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take a basic nutrition class, really enjoyed it. I also

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have my own history of disordered eating, which I can

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get into if you want, but there was and actually

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my senior year of high school, I started to get

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into lifting a little bit, like just basic tricep dips,

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pull ups, that kind of thing. Really like this nutrition stuff.

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Spoke to my academic advisor. She said, you could do

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dietetics and become a dietitian. I didn't know what that meant,

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but it sounded very official, so I thought, sure, I'll

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do that. And then I just kind of kept doing

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the schooling and continue to be pretty interested in lifting

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and body compositions. So it kind of seemed like it

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made sense. Also, it's a lot easier to make a

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good living being a dietician being a healthcare practitioner than

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being a professional musician. You know, there's a lot of

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kind of luck that involves in being a professional musician.

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So yeah, that kind of brought me to wanting to

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really focus on nutrition, and that kind of you know,

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really started the ball rolling.

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I think what I've observed about professional musicians is that

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it is often easy for them to find a work.

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It's hard to find money, right, right, It's hard to

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get paid enough to make it to make the juice

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worth the squeeze.

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Yeah.

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Yeah, that's from my understanding. And again, this was going

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back like thirteen years ago, and I was like obsessed

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with playing guitar, and yeah, at that point it just

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seemed like the smarter decision to at least just for

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me personally, to keep music is more.

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Like a hobby.

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Also, like I said, music, it became I was so

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obsessed with it, playing like six seven hours a day

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of a guitar at one point that it eventually just

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kind of felt like work.

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Yeah, yeah, yeah, I can totally understand that. Who in

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the in the in our fitness industry, who deals with

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diet do you find inspiring?

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I mean a lot of folks these days.

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I really really like the folks at Monthly Applications and

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Strength Sports. So that's mass so Eric Treuxler, Eric Helms,

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Lauren colenso is simple and MI like zerdos And then

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as well as Greg Greg Knuckles over at Stronger by Science.

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He used to be at mass as well. Those folks have.

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Really been following for a long time since the Monthly

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Applications and Strength Sports Nutrition are nutrition and training researchers

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you came out back in twenty seventeen. You know, they

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always put out fantastic stuff, very much evidence based content

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and kind of reading their stuff really got me into

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like actually wanting to read nutrition studies and really trying

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to be relatively evidence based kind of that along with

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my master's broker, which really focused on nutrition research. So

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those folks in particular, you know, I really really found interesting,

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you know in my early days of of of just

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watching like YouTube fitness, like back in my early days,

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like my freshman sophomore year of college, when I was

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first really getting too nutrition and lifting. I mean you

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had og Elliott Hols, you know back in the day

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who and then obviously right right right h. I don't

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follow them these days, but back in the two thousand

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and seven, two thousand and eight as well as o

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Mari stuff you know back in the day is also

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one of the original YouTubers, and I mean for the

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last decade Jef Knip British journal have been putting out

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really good content. So those folks and like I said,

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the folks at mass a monthly application Strength Sports Stronger

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by Science three D m J. You know, the the

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Nutrition and Muscle Pyramid books by Eric Helms and and

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Andrea Veldez and you know that, uh, you know and A. D. Morgan,

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that group of folks. So really I've kind of drawn

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inspiration from various people in the fitness industry who I've

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kind of growned the trust, you know, over time, and

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I can help shake my thinking around, like interpreting science,

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you know, and interpreted Actrician to be science, that kind

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of thing.

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Yeah, some of those folks are definitely friends of ours here,

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Eric Eric Helms Omar three D m J folks definitely

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dealt with them for you, off and on for years.

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Eric Helms is one of the nicest people on earth.

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He's like, he's like so nice that you're you're almost

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uncomfortable because you don't because you feel like you don't

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don't measure up to how nice he is.

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Yeah, yeah, yeah, every I mean I haven't had that

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many interactions with him, but I've never heard anyone say

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anything negative about him. The only people I've heard say

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negative things about him not going to need names or

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like people in the fitness industry who are like universally

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like not well liked.

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Yeah, yeah, And you know, you're you're talking about a

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real like one side of a dichotomy. It's like very

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science based people, very very contemplative in there in their recommendations.

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They don't follow they don't follow trends. They they don't

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follow hype. They're you know, very grounded versus like so

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much of the rest of fitness is just it's hype.

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It's made up stuff.

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It's fear appeals, things to to to appeal to your

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insecurity or hacks, which is one of my least favorite

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words in the whole world.

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Now.

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And uh, and you know you're you're obviously you're falling

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on the on the side that we are more comfortable with,

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for sure. I don't know the last time I actually

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had an interaction with one of the folks on the

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other side, but it is, you know, it's it's all

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kind of calculated to sell something, either sell a person

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or sell.

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A product or some group of products or whatever.

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And the product stuff if they don't own it themselves.

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The you know, their loyalties and allegiances change with whoever's.

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Paying them, and it's that part of the industry I

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just find really depressing, honestly, agreed.

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Agreed.

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I mean, it's you know, a lot of the basics

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around nutrition in training, and you know, ninety percent of

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what gets you your results is the boring, not so

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sexy stuff that we all kind of already know. Basic

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training principles, basic nutrition principles, and that other like little

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bit of optimization is what a lot of folks in

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the fitness industry really try to whether it be fear

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mongering that this food is terrible for you, or you

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have to eat this food, or you have to do

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this kind of fasting. There's certain supplements you know, or

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products or what have you that sound really cutting edge

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and groundbreaking but really.

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Don't do much.

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That's that's really where the profit is, right, So that's

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you know a lot of where that comes from. It,

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you know it, I don't think it's really going anywhere.

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I think it's just the nature of you know the

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fact that people generally aren't going to buy products based

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on kind of like the basic stuff that we all

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already know they want to hear something cutting edge and

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new and novel and hacky and what have you.

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Right, for sure, obviously you're you're a powerlifter. You you

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work with powerlifters as well.

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Yeah, to some extent, I've got, you know, a handful

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of powerlifters who work with me, just you know, as

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someone who is not only a dietitian but also power lifts.

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A lot of people find like they want to see

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a dietitian who has some experience with that, you know,

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because for dietitians who might not be so much intol

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like the powerlifting scene or whatnot, they might just not

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have that same hands on experience.

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So, yeah, I work with a handful of powerlifters.

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What do you find is different about them?

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Is it is there a personality thing or is it

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the demands that they put on their body from you know,

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lifting heavier weights than most folks.

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Or Yeah, I mean, I think there's obviously going to

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be a larger emphasis on recovery, but also just the

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goals are different, you know what I mean, for general,

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for general population folks. And also keep in mind, I'm

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seeing pretty much exclusively people in the United States, and

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mostly people who are you seeing me through their health

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insurance actually bill, you know, patient's health insurance. So a

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00:12:26.919 --> 00:12:28.559
lot of general population.

233
00:12:28.159 --> 00:12:30.840
Folks are you know, folks who are just.

234
00:12:30.759 --> 00:12:34.559
Your typical American who maybe have twenty thirty forty sometimes

235
00:12:34.600 --> 00:12:37.480
one hundred, two hundred pounds to lose and have high cholesterol,

236
00:12:37.600 --> 00:12:41.639
high blood pressure, you know, or things like that, where

237
00:12:41.679 --> 00:12:44.360
the goal is more so long term weight loss in health,

238
00:12:44.360 --> 00:12:49.759
whereas for powerlifters, obviously, competitive powerlifters may not be as

239
00:12:49.840 --> 00:12:53.000
focused on their health per se for better or for worse,

240
00:12:53.720 --> 00:12:58.240
and the goals might be more so specifically for performance

241
00:12:58.519 --> 00:13:02.519
or for you know, for for competition, wanting to have

242
00:13:02.559 --> 00:13:04.440
a high high or dot score, wanting to.

243
00:13:05.879 --> 00:13:07.080
You know, perform well in.

244
00:13:07.120 --> 00:13:10.480
National or international level competition. So just the end goal

245
00:13:10.720 --> 00:13:17.039
oftentimes is much different, you know they are, so obviously

246
00:13:17.360 --> 00:13:20.159
it might just be a different set of priorities to

247
00:13:20.200 --> 00:13:22.320
some extent compared to someone who's just like a general

248
00:13:22.440 --> 00:13:26.080
population person who just wants to be overall healthier.

249
00:13:26.600 --> 00:13:29.960
Right in terms of your recommendations for them, what is

250
00:13:30.240 --> 00:13:36.399
like a performance nutrition uh set of recommendations versus versus

251
00:13:36.399 --> 00:13:39.440
weight loss versus and for some people weight gain, Like

252
00:13:39.879 --> 00:13:42.600
what are the what are the differences across that spectrum.

253
00:13:42.679 --> 00:13:47.840
Right, So for someone who is is powerlifter and is

254
00:13:47.879 --> 00:13:53.039
strictly focused on powerlifting performance, you know best dot score,

255
00:13:53.080 --> 00:13:56.039
wanting to compete at a high level, and they don't

256
00:13:56.080 --> 00:13:59.399
actually care that much about health per se. And this

257
00:13:59.440 --> 00:14:01.679
isn't to say that health doesn't matter, because you know,

258
00:14:01.759 --> 00:14:04.279
obviously you can't be a good powerlifter if you're dead

259
00:14:04.360 --> 00:14:08.240
from heart disease. But just in a vacuum, if you're

260
00:14:08.320 --> 00:14:13.000
just focused on powerlifting as the main outcome, generally speaking,

261
00:14:13.080 --> 00:14:16.879
the main kind of thing to prioritize, and again obviously

262
00:14:16.919 --> 00:14:18.879
in reality something you have to have some focus on

263
00:14:18.919 --> 00:14:21.360
health just so you you know, so you can like

264
00:14:22.039 --> 00:14:24.120
live a long time. But apart from that, in no

265
00:14:24.200 --> 00:14:29.480
particular order really for things, one fueling session so you

266
00:14:29.559 --> 00:14:33.240
perform your best at each session. I know that sounds

267
00:14:33.279 --> 00:14:36.600
kind of obvious, but you know, just overall, you know

268
00:14:36.720 --> 00:14:42.159
enough calories and protein and carbohydrates. You know, there may

269
00:14:42.159 --> 00:14:45.960
be some potential fueling considerations around training sessions. Basically to

270
00:14:46.000 --> 00:14:49.360
make sure that in training sessions you are energized and

271
00:14:49.480 --> 00:14:53.519
ready to go and train effectively while not feeling super

272
00:14:53.519 --> 00:14:56.360
bloated in your training session due to eating you know,

273
00:14:56.399 --> 00:14:58.799
something high fat or fiber right before having to use

274
00:14:58.840 --> 00:15:01.919
the bathroom excessively. You're just being really tired, so fueling

275
00:15:01.960 --> 00:15:05.960
sessions to perform your best and again no particular order

276
00:15:06.840 --> 00:15:12.000
recovery after and between sessions. So again that's really having

277
00:15:12.120 --> 00:15:16.399
enough calories and enough protein as well as enough carbohydrate

278
00:15:16.480 --> 00:15:20.759
to avoid you know, muscle glycogen depletion during sessions, of

279
00:15:20.799 --> 00:15:26.759
recovery between sessions, gaining or maintaining muscle mass since as

280
00:15:26.799 --> 00:15:31.879
I'm sure most people listening to this, no being strung

281
00:15:32.000 --> 00:15:36.519
ultimately comes down to generally speaking, your proficiency with each lift,

282
00:15:37.120 --> 00:15:40.120
you know, having the kind of coordination and efficiency to

283
00:15:41.559 --> 00:15:43.879
use your muscles as efficiently as possible, but also just

284
00:15:43.919 --> 00:15:47.200
having as much muscle as possible, since more muscle generally

285
00:15:47.240 --> 00:15:52.879
can can can push more weight. So gaining muscle, you know,

286
00:15:52.879 --> 00:15:54.600
you just obviously plays a big role in that we're

287
00:15:54.679 --> 00:15:57.759
maintaining if you're in a deficit, So that's three, then four,

288
00:15:58.399 --> 00:16:01.840
maintaining a body fat personage so that a lifter can

289
00:16:01.879 --> 00:16:06.159
be in a relatively competitive weight class. So if you

290
00:16:06.200 --> 00:16:08.399
obviously have like an extra hundred pounds of fat, that

291
00:16:08.480 --> 00:16:10.960
might be disadvantageous in terms of what weight class you're in,

292
00:16:11.240 --> 00:16:13.840
but also not a body fat percentage. It's so low

293
00:16:14.399 --> 00:16:18.200
that it negatively affects performance, such as by messing with

294
00:16:18.240 --> 00:16:23.200
your leverages or like tanking your testosterone or your energy levels,

295
00:16:23.279 --> 00:16:24.159
you can't perform well.

296
00:16:24.200 --> 00:16:27.000
So again, obviously.

297
00:16:26.559 --> 00:16:29.200
Health matters, but if you were just focused on powerlifting,

298
00:16:29.240 --> 00:16:31.440
it would be again performing your best in the gym,

299
00:16:31.759 --> 00:16:36.080
recovery between sessions, gaining or maintaining muscle mass, and maintaining

300
00:16:36.120 --> 00:16:40.279
an appropriate body fat level for your weight class. Those

301
00:16:40.320 --> 00:16:42.600
would generally be the four things strictly in terms of

302
00:16:42.600 --> 00:16:45.960
powerlifting you'd want to focus on. Obviously, if we wanted

303
00:16:46.000 --> 00:16:48.919
to kind of talk about more broadly general health, there's

304
00:16:48.960 --> 00:16:51.759
a lot that goes into that, but those would be

305
00:16:51.759 --> 00:16:53.519
the main thing strictly for powerlifters.

306
00:16:54.000 --> 00:16:56.919
Well, what do you think like a good body fat

307
00:16:57.279 --> 00:17:00.120
range would be for a competitive power.

308
00:17:00.840 --> 00:17:02.240
Yeah, that's a good question.

309
00:17:03.159 --> 00:17:06.000
I need to have a definitive answer. But just like

310
00:17:06.039 --> 00:17:07.160
what your opinion might be.

311
00:17:09.480 --> 00:17:12.880
I would say it's and this is really just this

312
00:17:12.960 --> 00:17:16.480
is really kind of ballpark, may or may not be,

313
00:17:18.119 --> 00:17:25.519
you know, totally accurate. I think it depends maybe ten

314
00:17:25.759 --> 00:17:30.079
to fifteen percon there may be ten to twenty percent

315
00:17:30.359 --> 00:17:34.519
for men, whereas.

316
00:17:33.960 --> 00:17:34.799
Although actually for.

317
00:17:37.160 --> 00:17:40.839
Men that are more heavier and like higher weight classes,

318
00:17:41.279 --> 00:17:45.200
higher body fats might be a little bit kind of

319
00:17:45.559 --> 00:17:49.720
a little bit better, you know, just from the little

320
00:17:49.720 --> 00:17:54.240
amount of research that I could find, which was very little. Yeah,

321
00:17:54.279 --> 00:17:57.519
ten to fifteen percent for lower weight classes, and then

322
00:17:57.599 --> 00:18:00.519
for mail lifters like above two hundred and forty pounds. Again,

323
00:18:00.559 --> 00:18:03.559
this is just men. I'm talking about body fat percentages

324
00:18:03.640 --> 00:18:06.680
in like the twenty four to twenty seven percent range

325
00:18:06.759 --> 00:18:09.640
for men who are particularly hot, like who have a

326
00:18:09.759 --> 00:18:14.200
higher way more as for women, I was able to

327
00:18:14.240 --> 00:18:18.359
find almost no real research. I think I found one

328
00:18:18.400 --> 00:18:23.680
study that was I want to say, like thirty percent ballpark,

329
00:18:23.720 --> 00:18:28.119
but that was based on like one study that I

330
00:18:28.160 --> 00:18:34.119
was able to find. So basically, I don't think there's

331
00:18:34.200 --> 00:18:37.160
really enough data to just kind of say firmly for sure,

332
00:18:37.279 --> 00:18:40.799
but I would say more so on an individual level.

333
00:18:41.680 --> 00:18:45.319
You know, you'll know if you're too lan if again

334
00:18:45.359 --> 00:18:48.640
it starts to really negatively affect your leverages, you know,

335
00:18:48.759 --> 00:18:51.839
or if you're just super tired in the gym. So,

336
00:18:52.680 --> 00:18:54.960
like I said, maybe ten to twenty percent for men,

337
00:18:55.079 --> 00:18:58.119
for women, it's going to be higher, but there's just

338
00:18:58.160 --> 00:19:01.400
not that much literature on that that I could find.

339
00:19:01.839 --> 00:19:06.200
And the other piece of this is that actually measuring

340
00:19:06.319 --> 00:19:10.440
body fat accurately is very, very difficult unless you have

341
00:19:10.440 --> 00:19:13.119
access to like a dexa like the home scales that

342
00:19:13.160 --> 00:19:16.119
you know. People might have commercial scales that can supposedly

343
00:19:16.160 --> 00:19:21.200
measure body fat. Those use bioelectrical impedance BIA, which basically

344
00:19:21.559 --> 00:19:26.000
sends a electrical current through your body, with the assumption

345
00:19:26.119 --> 00:19:30.200
that the electrical current will go faster through tissues that

346
00:19:30.279 --> 00:19:34.480
have more water, such as muscle, and slower in tissues

347
00:19:34.519 --> 00:19:39.319
that have less water such as body fat, but hydration

348
00:19:39.519 --> 00:19:43.279
can dramatically affect that. Also, if you're using most at

349
00:19:43.279 --> 00:19:46.240
home scales, you just step on it, so it's really

350
00:19:46.319 --> 00:19:50.759
kind of more assessing the lower body. In a laboratory

351
00:19:50.839 --> 00:19:53.240
setting and a research setting, they'd have electrodes on your

352
00:19:53.240 --> 00:19:59.359
hands and feet. So basically very difficult to assess body

353
00:19:59.359 --> 00:20:03.240
fat accurately. Some of the at home scales can do

354
00:20:03.279 --> 00:20:07.279
a decent job of assessing changes over time, but in

355
00:20:07.400 --> 00:20:09.759
terms of just kind of figuring out exactly where your

356
00:20:09.759 --> 00:20:13.160
body fat percentage is, I don't think it's particularly effective

357
00:20:13.160 --> 00:20:15.599
to say, hey, you know, because Dan filled in on

358
00:20:15.599 --> 00:20:18.400
this one podcast said maybe men ten to twenty percent,

359
00:20:18.759 --> 00:20:21.400
my at home scales is twenty one percent, then I

360
00:20:21.440 --> 00:20:24.880
should lose fat, you know what I mean. It's we

361
00:20:25.000 --> 00:20:28.960
just don't have great ways of measuring it. And the

362
00:20:29.119 --> 00:20:34.519
threshold at which you're getting kind of too lean whereas

363
00:20:34.599 --> 00:20:37.440
you know you're getting leaner than your body really wants

364
00:20:37.480 --> 00:20:40.000
to be, and then you'll see performance decraments. That also

365
00:20:40.160 --> 00:20:43.039
just anecdotally varies some person in person. You know, I

366
00:20:43.079 --> 00:20:46.599
know some lifters who are my height who maybe they

367
00:20:46.599 --> 00:20:48.480
compete in like the eighty fours, and they maybe they

368
00:20:48.480 --> 00:20:50.960
have like twenty two percent body fat, but they're competing

369
00:20:50.960 --> 00:20:52.240
at nationals, you know what I mean.

370
00:20:52.359 --> 00:20:54.319
So there's a lot that really goes into that.

371
00:20:54.519 --> 00:21:00.799
So kind of from a practical perspective, if you're a lifter,

372
00:21:01.440 --> 00:21:04.480
you know, and you know you're caring some extra body fat,

373
00:21:04.519 --> 00:21:07.200
and most people they know if they are, you kind

374
00:21:07.200 --> 00:21:09.279
of just have to see how lean you can get

375
00:21:09.720 --> 00:21:13.519
while still maintaining your seam level of performance and having

376
00:21:13.519 --> 00:21:18.319
decent energy levels and not being super hungry. So that's

377
00:21:18.319 --> 00:21:21.160
really kind of the best I can provide there.

378
00:21:21.759 --> 00:21:25.519
I think that the higher body fats the question is

379
00:21:25.559 --> 00:21:30.599
like mobility, Like can you can you squat comfortably? Can

380
00:21:30.680 --> 00:21:33.920
you get down to the bar to deadlift comfortably? That's

381
00:21:33.920 --> 00:21:36.400
like you especially for guys, or you had kind of

382
00:21:36.400 --> 00:21:38.960
a gut in the way, it's it is difficult to

383
00:21:39.000 --> 00:21:41.920
get down there and get set up.

384
00:21:42.559 --> 00:21:42.920
Well.

385
00:21:43.000 --> 00:21:46.000
I you know, I came into power lifting during the

386
00:21:46.039 --> 00:21:49.599
geared era, and like, not everyone was fat, but pretty

387
00:21:49.640 --> 00:21:52.880
much everyone was fat because because you sort of needed

388
00:21:52.880 --> 00:21:56.160
that extra body weight, and it was easier and faster

389
00:21:56.279 --> 00:22:00.200
to put on fat than a ton of muscle. I

390
00:22:00.240 --> 00:22:04.200
mean that that definitely takes more time and the gear

391
00:22:04.319 --> 00:22:06.880
just fit better if you were fatter, just it just

392
00:22:06.960 --> 00:22:10.759
did mean it was it was more supportive and and

393
00:22:10.759 --> 00:22:15.000
and all. So that's you know, that's like I had

394
00:22:15.000 --> 00:22:18.480
never weighed over two hundred pounds before I started powerlifting,

395
00:22:19.200 --> 00:22:21.559
and it was like kind of imperative for me to

396
00:22:21.599 --> 00:22:24.839
get to get there for for the gear to work.

397
00:22:25.039 --> 00:22:28.160
Not that I was like terribly competitive, but you know,

398
00:22:29.480 --> 00:22:31.319
you try to do the best you can regardless of.

399
00:22:31.279 --> 00:22:32.759
What your your limitations are.

400
00:22:32.799 --> 00:22:35.160
I guess, yeah, yeah exactly.

401
00:22:35.200 --> 00:22:42.000
And I mean definitely for squat and bench, having some

402
00:22:42.000 --> 00:22:46.599
some some body fat beyond being like super lean will

403
00:22:46.720 --> 00:22:47.720
likely be beneficial.

404
00:22:47.799 --> 00:22:49.599
It'll give you a little bit more balance out of.

405
00:22:49.599 --> 00:22:52.759
The hole, you know, for for squats, to have a

406
00:22:52.759 --> 00:22:55.200
little bit of extra body fat, you know, kind of

407
00:22:55.200 --> 00:22:58.160
the stomach area. I know, when I've gotten very lean,

408
00:22:58.759 --> 00:23:01.119
it's like the hole is not a fun place to

409
00:23:01.559 --> 00:23:04.400
you know, where you just get like no bounce and

410
00:23:04.440 --> 00:23:07.000
it's And then with bench having a little bit of

411
00:23:07.039 --> 00:23:09.960
fat on your your glutes or your chest can help

412
00:23:10.000 --> 00:23:12.839
can reduce the range of motion, whereas obviously if your

413
00:23:12.839 --> 00:23:14.759
stomach is too big with dead lits like you said,

414
00:23:14.799 --> 00:23:18.200
that could provide it, that could can make the lift

415
00:23:18.240 --> 00:23:20.000
more difficult. So it's also going to vary depending on

416
00:23:20.039 --> 00:23:23.279
the individual and bodycat distribution, which you can't really control.

417
00:23:23.839 --> 00:23:24.599
Yeah, for sure.

418
00:23:25.200 --> 00:23:27.960
Do you think that there's a another type of athlete

419
00:23:28.000 --> 00:23:33.559
that's comparable to the to the requirements of a powerlifter

420
00:23:33.759 --> 00:23:36.279
in terms of diet nutrition?

421
00:23:39.920 --> 00:23:44.160
Not not necessarily, I mean I think in kind of

422
00:23:44.200 --> 00:23:48.240
like a broad sense, just in terms of the requirements

423
00:23:48.359 --> 00:23:51.640
in terms of having like as much muscle as possible.

424
00:23:51.720 --> 00:23:55.559
Obviously you have bodybuilding, so there's going to be some

425
00:23:55.680 --> 00:24:00.559
overlap there, but obviously there's with bodybuilding ultimately, if you're

426
00:24:00.599 --> 00:24:02.240
gonna be on stage, you have to be pretty much

427
00:24:02.240 --> 00:24:04.240
as lean as humanly possible, which is not the case

428
00:24:04.279 --> 00:24:07.000
for powerlifting, and you don't have to worry about performance.

429
00:24:07.039 --> 00:24:09.039
You know, you can feel like absolute garbage. As long

430
00:24:09.039 --> 00:24:11.279
as you can pose for like two or three minutes,

431
00:24:11.279 --> 00:24:14.599
you're good. So, I mean, I'm sure I don't really

432
00:24:14.640 --> 00:24:17.480
work with Olympic lefters, but if I did, I'm sure

433
00:24:17.480 --> 00:24:22.039
there would be some overlap there to some extent, but

434
00:24:22.079 --> 00:24:24.160
I can't really say for sure. But other than that,

435
00:24:26.160 --> 00:24:27.799
not really that I can think of. I think it's

436
00:24:27.799 --> 00:24:32.359
pretty unique in terms of you know, ultimately you really

437
00:24:32.400 --> 00:24:34.680
just need to be able to do nine singles in

438
00:24:34.720 --> 00:24:39.680
a day, right, So there's definitely gonna be a lot

439
00:24:39.720 --> 00:24:41.200
of individual variation.

440
00:24:41.400 --> 00:24:52.000
There a question that I that I sort of posed

441
00:24:52.000 --> 00:24:55.720
to you offline before we started this actually when we're

442
00:24:55.759 --> 00:24:57.680
talking about getting together.

443
00:24:58.680 --> 00:24:58.920
Was.

444
00:25:01.400 --> 00:25:08.119
What powerlifters should or could eat around around workouts. And

445
00:25:08.400 --> 00:25:11.880
I will say this as from the perspective of a

446
00:25:11.920 --> 00:25:17.359
gym owner who has a vending machine. The demand is

447
00:25:17.400 --> 00:25:27.599
for things like mango like sweet and sour candies, whichever

448
00:25:27.720 --> 00:25:34.160
whichever one nit you're you're you're vibing with pop tarts. Uh,

449
00:25:34.279 --> 00:25:36.920
you know, we have low fat chips, we have, you know,

450
00:25:38.480 --> 00:25:41.160
all of that kind of thing, and and there is

451
00:25:41.240 --> 00:25:44.519
a really a lot of demand for just like carbie

452
00:25:44.720 --> 00:25:49.519
stuff during workouts. What's what's your feeling about that?

453
00:25:49.839 --> 00:25:51.839
Yeah, No, I think, I mean it's very reasonable in

454
00:25:51.920 --> 00:25:56.440
general for fuel right before or during workouts, it's going.

455
00:25:56.440 --> 00:25:58.519
To be mostly carbohydrate.

456
00:25:57.839 --> 00:26:02.960
Focused, kind of taking a big step back in terms

457
00:26:03.000 --> 00:26:10.359
of just overall before pre and enduring workout nutrition. The

458
00:26:10.680 --> 00:26:15.319
farther back, like hours before workout, the more likely you're

459
00:26:15.319 --> 00:26:18.720
going to be including things other than just carbohydrates. So,

460
00:26:18.759 --> 00:26:23.319
for example, going three to four hours pre workout, that's

461
00:26:23.359 --> 00:26:25.240
gonna be a little bit more of like your balanced meals,

462
00:26:25.359 --> 00:26:28.759
a combination of carbs, protein, as well as some fat

463
00:26:28.839 --> 00:26:31.359
and fiber, because you're gonna have a lot of that

464
00:26:31.400 --> 00:26:34.759
time to digest the food. Kind of one to two

465
00:26:34.839 --> 00:26:39.440
hours before, it's mostly gonna be carbs and more so

466
00:26:39.720 --> 00:26:43.279
you're kind of fast digesting carbs that are relatively low

467
00:26:43.319 --> 00:26:46.680
in fiber, you know, so that could be your your

468
00:26:46.759 --> 00:26:50.920
gummy candies, your sweet candies, your your lower fiber ruit

469
00:26:51.200 --> 00:26:54.880
like mango or banana, and maybe some protein as well.

470
00:26:55.319 --> 00:26:57.640
One to two hours before, just to help with satiation,

471
00:26:57.759 --> 00:26:59.799
and then it's really you know, within an hour of

472
00:26:59.839 --> 00:27:02.240
your workout, if you're eating something, it's gonna be those

473
00:27:02.480 --> 00:27:06.759
fast digesting carbs with really pretty much no fiber in them.

474
00:27:06.839 --> 00:27:08.839
So it could be dried fruit that could be like

475
00:27:08.880 --> 00:27:12.039
your sweet or sour candies that are nation that are

476
00:27:12.279 --> 00:27:16.119
naturally fat free, like your Twizzlers, your gummy bears, your

477
00:27:16.160 --> 00:27:19.519
sour Patch kids, stuff like that, or you know, if

478
00:27:19.519 --> 00:27:24.079
you wanted to do you know, potentially like rice cakes

479
00:27:24.200 --> 00:27:27.160
or like like I said earlier, like a banana or

480
00:27:27.559 --> 00:27:32.480
like white bread, you could do that as well. And

481
00:27:32.519 --> 00:27:35.240
then during your workouts, if you are going to have

482
00:27:35.359 --> 00:27:39.559
intra workout fuel, it would be pretty much just carbohydrates

483
00:27:40.119 --> 00:27:45.400
and very much carbohydrates that are pretty low volume fruit

484
00:27:45.440 --> 00:27:48.519
snacks or like I said, some of those gummy candies,

485
00:27:48.680 --> 00:27:54.160
or potentially like maybe more so before like pretzels. Now,

486
00:27:54.680 --> 00:27:59.839
that doesn't mean that it's necessary to have intra workout

487
00:27:59.920 --> 00:28:03.680
or carbs during your workout or right before. It would

488
00:28:03.720 --> 00:28:08.039
depend on depending on various contexts in terms of like

489
00:28:08.400 --> 00:28:12.079
what you wait in the hours before your workout. You know,

490
00:28:12.119 --> 00:28:15.680
if you're going in fasted then having some intro workout

491
00:28:16.119 --> 00:28:18.960
or or having some carbs right before you train might

492
00:28:19.000 --> 00:28:21.519
be beneficial as well as if you are training with

493
00:28:22.039 --> 00:28:26.559
higher volumes, so sets with more reps. You know, if

494
00:28:26.599 --> 00:28:30.400
you're doing like sets of fifteen, then you might want

495
00:28:30.440 --> 00:28:34.119
to more so have those intro workout carbohydrates rather than

496
00:28:34.160 --> 00:28:38.599
if you're doing like singles or doubles and longer workouts

497
00:28:38.599 --> 00:28:42.519
in general, will will You'll tend to find that the

498
00:28:44.039 --> 00:28:47.240
intro workout carbohydrates will be more likely to be beneficial,

499
00:28:47.279 --> 00:28:51.759
but in no way are they necessary. And again, if

500
00:28:51.799 --> 00:28:54.559
you're going to be doing like a workout for lank

501
00:28:54.599 --> 00:28:57.279
an hour, maybe you've got a couple of compound movements

502
00:28:57.319 --> 00:28:59.400
in there, but then a lot of isolation work you

503
00:28:59.440 --> 00:29:02.519
may not need, you know, intra workout carbohydrates at all.

504
00:29:02.799 --> 00:29:06.119
It really depends on, like I said, the individual a

505
00:29:06.160 --> 00:29:09.440
lot of individual factors, which I mean I can get

506
00:29:09.440 --> 00:29:12.240
into a little bit further. I mean, in general, it

507
00:29:12.279 --> 00:29:14.359
sounds like the stuff that you have stocked in the

508
00:29:15.000 --> 00:29:17.839
you know, vending machine makes sense, mostly carbohydrate based stuff

509
00:29:17.880 --> 00:29:18.480
pretty much.

510
00:29:18.880 --> 00:29:24.079
Yeah, how do you feel about sports drinks like Gatorade or.

511
00:29:25.559 --> 00:29:25.839
Yeah?

512
00:29:25.880 --> 00:29:29.200
I think yeah, so if we're talking about sports drinks,

513
00:29:29.240 --> 00:29:31.960
that are you know, pretty much carbohydrate based and have

514
00:29:32.000 --> 00:29:34.920
some electrolytes. Certainly, if you're sweating during a workout, I

515
00:29:34.920 --> 00:29:38.079
think an electrolyte based carbohydrate sports drink I think is

516
00:29:38.079 --> 00:29:41.079
a really good idea is to replace those electrolytes while

517
00:29:41.079 --> 00:29:41.880
you're working out.

518
00:29:42.400 --> 00:29:43.920
And you know, again, if you have a.

519
00:29:43.839 --> 00:29:48.640
Pretty long workedout, higher volumes than some of those carbohydrates

520
00:29:48.720 --> 00:29:51.359
you know in quick forms, so just a liquid carbohydrate

521
00:29:51.400 --> 00:29:54.680
can be beneficial, you know, if you are. If you,

522
00:29:54.759 --> 00:29:56.279
on the other hand, have a little bit of a

523
00:29:56.319 --> 00:29:58.759
shorter workout and maybe you're doing more singles and doubles

524
00:29:58.759 --> 00:30:01.920
and you're not really breaking sweat, then I think.

525
00:30:01.759 --> 00:30:05.559
The electrolyte portion is largely.

526
00:30:05.200 --> 00:30:10.279
Unnecessary, and you know, the carbohydrate portion might be unnecessary

527
00:30:10.319 --> 00:30:10.759
as well.

528
00:30:12.440 --> 00:30:13.839
You know, so again.

529
00:30:13.720 --> 00:30:17.880
Generally speaking, as far as electrolytes go, if you're sweating,

530
00:30:18.440 --> 00:30:19.960
probably a good idea to have electrolytes.

531
00:30:19.960 --> 00:30:23.000
If you're not sweating at all, not really necessary.

532
00:30:23.039 --> 00:30:26.160
And like I said, as for the carbohydrates, you know,

533
00:30:26.200 --> 00:30:28.960
if you aren't doing super high volume work or the

534
00:30:29.000 --> 00:30:33.000
workout isn't super long, it's largely unnecessary. Whereas if you

535
00:30:33.039 --> 00:30:38.480
are doing higher, higher reps, more volume, longer workout, you know,

536
00:30:38.559 --> 00:30:42.160
especially if maybe you didn't have a lot of carbohydrates beforehand,

537
00:30:42.319 --> 00:30:45.039
or if you're in a calorie deficit where you might

538
00:30:45.079 --> 00:30:50.559
be more likely to be partially glycogen depleted than having

539
00:30:50.640 --> 00:30:54.759
those carbohydrates right before or during your workout to maintain

540
00:30:55.680 --> 00:30:58.759
stable blood sugar levels so that you don't have to

541
00:30:58.799 --> 00:31:01.559
rely much on muscle blae pagin, you know, it would

542
00:31:01.559 --> 00:31:05.039
be somewhat beneficial. So I know it's kind of seems

543
00:31:05.079 --> 00:31:08.240
like a lot there's a lot of context there, you know.

544
00:31:08.279 --> 00:31:11.000
I think if if you want to be if you're

545
00:31:11.000 --> 00:31:11.599
a lifter and you.

546
00:31:11.640 --> 00:31:15.440
Kind of want to just be prepared, I personally always

547
00:31:15.519 --> 00:31:19.640
have like several packs of fruit snacks, just welsish fruit snacks.

548
00:31:19.599 --> 00:31:21.039
In my bag at all times.

549
00:31:21.400 --> 00:31:24.400
So if I just kind of feel like I'm dragging

550
00:31:24.440 --> 00:31:26.880
a little bit or feeling a little bit light headed,

551
00:31:27.160 --> 00:31:28.920
or I just am feeling like slightly hungry, I can

552
00:31:28.960 --> 00:31:31.519
pop a couple of those takes up like no room

553
00:31:31.559 --> 00:31:33.799
in my stomach, you know. So so I think that's

554
00:31:33.799 --> 00:31:37.160
a better safe than than sorry approach. So, Okay, just

555
00:31:37.200 --> 00:31:40.279
depends on how long the workout is in the volume.

556
00:31:41.200 --> 00:31:43.640
I think if like, if you're honest with yourself about

557
00:31:43.640 --> 00:31:47.039
how you're feeling going into a workout. You you often like,

558
00:31:47.240 --> 00:31:49.799
know you need to put you might need to put

559
00:31:49.839 --> 00:31:53.839
something on your stomach just because you don't feel just

560
00:31:53.839 --> 00:31:55.960
don't feel great going into it, and you want to

561
00:31:56.079 --> 00:31:58.160
you want to feel like you can perform your best,

562
00:31:58.240 --> 00:32:00.720
because I mean, that's the that's the point of training

563
00:32:00.799 --> 00:32:04.799
is to do your best and to to prepare yourself

564
00:32:04.799 --> 00:32:08.960
for for competition. For most people. Yeah, so yeah, I

565
00:32:10.720 --> 00:32:16.519
know I've been lately losing weight, and before I before

566
00:32:16.519 --> 00:32:19.359
I lift, I do sort of check in with myself.

567
00:32:19.400 --> 00:32:22.039
It's like, do I feel like I need something before

568
00:32:22.079 --> 00:32:23.880
I go out there because it's been X number of

569
00:32:23.920 --> 00:32:26.200
hours I've only I know, I've only had this many

570
00:32:26.200 --> 00:32:30.079
calories today And am I just going to feel like crap.

571
00:32:29.839 --> 00:32:31.240
In the middle of this? Or am I going to

572
00:32:31.279 --> 00:32:33.440
be are going to be okay? Yeah?

573
00:32:34.079 --> 00:32:37.359
Yeah, And you know, especially if you're in a calorie

574
00:32:37.359 --> 00:32:39.920
deficit and you are losing weight, you're not going to

575
00:32:40.000 --> 00:32:43.279
have as much carbohydrate availability just because you're not eating

576
00:32:43.319 --> 00:32:47.599
as much, you know, and you're, like I said, your

577
00:32:47.599 --> 00:32:52.440
glycogen levels distored carbohydrate and your muscles maybe partially depleted.

578
00:32:52.559 --> 00:32:56.480
So that's when that preer inchro workout carbohydrate may be

579
00:32:56.599 --> 00:32:59.440
extra beneficial. And again, I think with a lot of this,

580
00:33:00.599 --> 00:33:02.920
as a lifter, you kind of have to know yourself,

581
00:33:03.279 --> 00:33:05.480
you know, And because I can kind of give these

582
00:33:05.519 --> 00:33:08.000
recommendations based on studies or just based on kind of

583
00:33:08.519 --> 00:33:11.440
overall and like the same thing goes with what weight

584
00:33:11.480 --> 00:33:12.720
class or what body fat.

585
00:33:12.519 --> 00:33:14.480
Percentage is best. Again, you kind of have to feel

586
00:33:14.519 --> 00:33:16.279
for yourself. There are some people.

587
00:33:16.559 --> 00:33:19.400
There might be some guys where like if they go

588
00:33:19.559 --> 00:33:22.480
below like twenty two percent body fat, they just don't

589
00:33:22.480 --> 00:33:23.200
feel as good.

590
00:33:23.079 --> 00:33:23.279
You know.

591
00:33:23.319 --> 00:33:27.319
So it's really about knowing yourself and really paying attention

592
00:33:27.359 --> 00:33:32.720
to your own body. You know that that's really important.

593
00:33:33.279 --> 00:33:36.160
What are your just overall feeling about food quality?

594
00:33:36.160 --> 00:33:39.240
We're just basically we're just talking about like you know,

595
00:33:42.359 --> 00:33:45.359
vending machine snack kind of stuff, but like in general,

596
00:33:45.519 --> 00:33:51.279
like over what people call overprocessed foods or like highly

597
00:33:51.319 --> 00:33:56.920
palatable stuff versus you know, you know, very basic meat, potatoes, fruit,

598
00:33:58.119 --> 00:34:00.519
salad kind of kind of situation.

599
00:34:00.960 --> 00:34:03.680
Yeah, So, and this would kind of go more to

600
00:34:03.880 --> 00:34:08.039
just like overall health rather than like strictly power lifting.

601
00:34:09.320 --> 00:34:13.360
I mean, obviously it makes sense to have the majority

602
00:34:13.360 --> 00:34:17.440
of foods you consume generally, not the ultra processed foods,

603
00:34:17.480 --> 00:34:22.880
just because the ultra processed foods oftentimes tend to be

604
00:34:23.440 --> 00:34:29.880
hyper palatable, so they tend to make it the highperpalable

605
00:34:29.920 --> 00:34:34.599
foods means it's harder to stop eating them. You know,

606
00:34:34.639 --> 00:34:37.079
they're very sweet and very calorically dense, and then that

607
00:34:37.079 --> 00:34:42.360
can lead to overconsumption. And oftentimes ultra processed foods are

608
00:34:42.400 --> 00:34:46.079
also lower in nutrient density, whereas having a lot of

609
00:34:46.119 --> 00:34:50.519
your nutrition consist of food that are less processed and

610
00:34:52.079 --> 00:34:56.760
more nutrient danse, So your fruits and your vegetables, you know, proteins,

611
00:34:56.880 --> 00:35:03.559
especially leaner proteins, so like your chicken and turkey that's

612
00:35:03.599 --> 00:35:06.039
not breaded or fry, taking some of the skin off

613
00:35:06.719 --> 00:35:09.639
bee for pork, where it's it's like a lower fat version,

614
00:35:10.119 --> 00:35:13.719
low fat dairy eggs and egg whites, you know, as

615
00:35:13.760 --> 00:35:15.920
well as getting a good amount of grains, so you

616
00:35:15.960 --> 00:35:19.840
have a sufficient amount of carbs, especially whole grains. You know,

617
00:35:19.920 --> 00:35:21.800
all of this basic stuff. Having fats that are more

618
00:35:21.960 --> 00:35:26.440
more social implants just from a general health perspective is good.

619
00:35:26.760 --> 00:35:26.960
Now.

620
00:35:27.000 --> 00:35:27.840
I don't think.

621
00:35:27.639 --> 00:35:31.679
It's necessarily the processing because a lot of people just

622
00:35:31.719 --> 00:35:34.679
think oh, food is processed. That means it's bad, you know,

623
00:35:34.800 --> 00:35:37.440
which is not necessarily the case. Nor is it necessarily

624
00:35:37.440 --> 00:35:38.639
the case that if a food has a lot of

625
00:35:38.760 --> 00:35:41.039
ingredients that it's necessarily bad for you.

626
00:35:42.039 --> 00:35:42.840
It's just that the.

627
00:35:42.719 --> 00:35:47.440
Foods that oftentimes are less processed are oftentimes the foods

628
00:35:47.440 --> 00:35:52.119
that are also less calorie dense, you know, so fewer

629
00:35:52.159 --> 00:35:58.360
calories program, which majority of Americans who you know, probably

630
00:35:58.360 --> 00:36:01.000
could lose weight and improve their health, you know, it's

631
00:36:01.079 --> 00:36:06.119
it's beneficial for you know, for that reason, foods that

632
00:36:06.159 --> 00:36:08.800
are a little bit lower, less process tend to be

633
00:36:08.840 --> 00:36:13.079
a little bit better. But again, it really comes down

634
00:36:13.280 --> 00:36:17.760
to you ensuring that your diet ensures that you consume

635
00:36:17.760 --> 00:36:19.760
an appropriate amount of calories for your goals. So if

636
00:36:19.760 --> 00:36:22.639
you are trying to lose weight, then that would be

637
00:36:22.880 --> 00:36:25.480
lower calories. Or if you're someone who's trying to maintain

638
00:36:25.519 --> 00:36:28.679
a relative state of leanness and you tend to struggle

639
00:36:28.719 --> 00:36:31.800
with your weight, then you know, paying attention to the

640
00:36:32.639 --> 00:36:36.400
calorie density of your foods. So foods that have fewer

641
00:36:36.440 --> 00:36:38.800
calories program and that's going to generally be foods that

642
00:36:38.880 --> 00:36:41.800
tend to be lower processed, like your fruits and your vegetables,

643
00:36:42.760 --> 00:36:47.519
you know, especially as well as you know, having a

644
00:36:47.840 --> 00:36:50.320
diet that allows for an appropriate amount approaching carbons in

645
00:36:50.320 --> 00:36:54.280
fats and is just relatively dense and vitamins and minerals.

646
00:36:54.320 --> 00:36:59.559
So again it's not that the ultra processing is the

647
00:36:59.599 --> 00:37:02.480
cause of why diet might be lower quality, but it's

648
00:37:02.519 --> 00:37:05.280
just the ultra processed foods tend to be lower in

649
00:37:05.480 --> 00:37:08.480
vitamins and minerals and tend to be a lot easier

650
00:37:08.760 --> 00:37:13.840
to overeat. And again that's relevant to powerlifters in terms

651
00:37:13.880 --> 00:37:17.199
of like wanting to be relatively healthy, so you're around

652
00:37:17.280 --> 00:37:20.480
for a long time, so you can you know, lift

653
00:37:20.519 --> 00:37:24.159
for many years and be disease free for many years.

654
00:37:25.320 --> 00:37:27.719
So that's kind of what I would say. And you know,

655
00:37:27.760 --> 00:37:30.719
something I've said many times is that you know, boring

656
00:37:30.840 --> 00:37:33.719
nutritional advice is usually correct nutritional advice. So much of

657
00:37:33.719 --> 00:37:36.199
your diet, you know, consists of like I said, low

658
00:37:36.239 --> 00:37:40.400
fat proteins, like I mentioned, relatively low for saturated fat,

659
00:37:40.440 --> 00:37:42.320
getting more of your fats from plant based foods.

660
00:37:43.679 --> 00:37:45.280
You know, having a d cinemata.

661
00:37:45.360 --> 00:37:48.280
You start to be whole grain, tons of fruits and vegetables,

662
00:37:49.000 --> 00:37:54.559
limiting fried foods, limiting sweets, basic stuff, you know, that's

663
00:37:54.599 --> 00:37:56.800
really kind of what's most important in terms of general health.

664
00:37:56.800 --> 00:37:58.400
So I don't know if that answered your question or not.

665
00:37:58.639 --> 00:38:01.920
I know it does, it does exactly do you use

666
00:38:02.360 --> 00:38:07.239
I'm asking everyone this question. Do you use tracking apps

667
00:38:07.280 --> 00:38:08.039
with your clients?

668
00:38:08.679 --> 00:38:08.920
I do?

669
00:38:09.320 --> 00:38:09.599
I do?

670
00:38:09.679 --> 00:38:12.639
I mean I I would say about half my clients

671
00:38:12.679 --> 00:38:17.280
track their track their calories and macronutrients. I don't force

672
00:38:17.360 --> 00:38:20.679
my clients to track per se because I also, like

673
00:38:20.760 --> 00:38:23.800
I said, I do work with a general population. And

674
00:38:24.840 --> 00:38:27.760
while to be honest, in a perfect world, if I

675
00:38:27.760 --> 00:38:31.440
could just if everyone were if everyone I saw was

676
00:38:31.440 --> 00:38:33.320
like a robot and they could just follow all directions,

677
00:38:33.320 --> 00:38:34.599
I would probably tell everyone.

678
00:38:34.360 --> 00:38:35.199
To track their nutrition.

679
00:38:35.519 --> 00:38:40.280
However, not everyone is able or willing to do that.

680
00:38:41.519 --> 00:38:46.599
You know, not everyone is technology technologically savvy. Not everyone

681
00:38:46.760 --> 00:38:50.760
had the mental capacity to do that. So I also

682
00:38:50.840 --> 00:38:53.679
kind of have to work within the realm, within the

683
00:38:53.719 --> 00:38:57.880
bounds of people's sustained what people can can can realistically

684
00:38:57.920 --> 00:39:01.519
do you know? But I do for my clients who

685
00:39:01.559 --> 00:39:05.000
are willing to do it, I do encourage it. Especially

686
00:39:06.000 --> 00:39:08.199
you know the app that I use, it's macro Factor.

687
00:39:08.239 --> 00:39:09.119
I'm sure you're familiar with.

688
00:39:09.159 --> 00:39:13.360
It actually makes it very pretty easy to track. They

689
00:39:13.400 --> 00:39:16.239
have like a picture function now where you can actually

690
00:39:16.280 --> 00:39:19.760
take a picture, give a description. Literally used it last night.

691
00:39:19.800 --> 00:39:23.039
I went out pretty late. I had a burger and

692
00:39:23.079 --> 00:39:26.280
fries and some Voka diet cokes, you know, not to

693
00:39:26.280 --> 00:39:27.559
help theest thing in the world, but I was able

694
00:39:27.599 --> 00:39:30.119
to take a picture or describe it and I got

695
00:39:30.199 --> 00:39:33.519
it tracked. So I do generally encourage tracking, but it's

696
00:39:33.599 --> 00:39:34.840
not right for everyone.

697
00:39:35.719 --> 00:39:36.719
Yeah, I understand.

698
00:39:36.760 --> 00:39:39.960
And really the the the sort of two things in

699
00:39:40.000 --> 00:39:41.960
my mind about tracking apps. One of them is easy

700
00:39:41.960 --> 00:39:43.559
of use, and the other one is the accuracy of

701
00:39:43.559 --> 00:39:47.960
their database. Yeah, yeah, you know, and and I bitch

702
00:39:47.960 --> 00:39:49.679
about this all the time, but so much of what's

703
00:39:49.719 --> 00:39:54.480
in their database is prepackaged stuff that already has all

704
00:39:54.480 --> 00:39:58.039
the nutrients you know, and macros and everything listed there.

705
00:39:58.079 --> 00:40:02.599
And they're just someone just them all in and or

706
00:40:03.400 --> 00:40:06.519
you know, shot them with the camera or whatever, and

707
00:40:06.559 --> 00:40:10.199
it is isn't necessarily accurate to.

708
00:40:11.719 --> 00:40:12.960
Like home prepared foods.

709
00:40:13.800 --> 00:40:16.639
And with home prepared foods either, like sometimes you can

710
00:40:16.639 --> 00:40:19.480
take you can you can take the picture and let

711
00:40:19.519 --> 00:40:22.119
the the AI try to figure out what's there, and

712
00:40:22.199 --> 00:40:26.880
sometimes it's accurate. And then sometimes it's it's inaccurate, and

713
00:40:27.039 --> 00:40:29.320
you have to like try to break down each component

714
00:40:29.519 --> 00:40:35.000
of it, and and that can be frustrating. This is

715
00:40:35.039 --> 00:40:37.079
a personal frustration of mine. I've kind of I'm kind

716
00:40:37.079 --> 00:40:38.760
of like during a tour of the apps. I use

717
00:40:38.760 --> 00:40:42.440
a macro factor for for quite a while in the past,

718
00:40:42.440 --> 00:40:44.519
and I'm sort of doing a tour of other apps

719
00:40:44.599 --> 00:40:49.119
right now, and and none of them really makes me happy. Yeah,

720
00:40:50.679 --> 00:40:52.199
it's been a couple of years as I use macro

721
00:40:52.199 --> 00:40:54.280
Factor and go back and try it again.

722
00:40:54.639 --> 00:40:55.960
Yeah. Yeah.

723
00:40:56.000 --> 00:40:58.840
The and the actually, the the for macro Factor, particularly

724
00:40:58.880 --> 00:41:04.000
the AI is it's very recently, like it's it's pretty

725
00:41:04.079 --> 00:41:06.639
new in terms of what it has now. So if

726
00:41:06.639 --> 00:41:07.920
you haven't used in a couple of years, I would

727
00:41:07.920 --> 00:41:10.519
I would consider going back to it. Obviously, taking a

728
00:41:10.559 --> 00:41:13.079
picture of a food is not going to be as

729
00:41:13.079 --> 00:41:15.559
accurate as actually weighing each ingreinent. That's just kind of

730
00:41:15.559 --> 00:41:18.400
the way it is, you know what I mean. So

731
00:41:18.960 --> 00:41:21.519
I do generally find it helpful just because even if

732
00:41:21.519 --> 00:41:24.039
it's not going to be perfect, at least it's tracking something.

733
00:41:24.119 --> 00:41:25.039
Because with a lot of.

734
00:41:25.000 --> 00:41:27.960
People, what happens is they you know, maybe the track

735
00:41:28.039 --> 00:41:29.639
for a few days and then they have like a

736
00:41:29.679 --> 00:41:30.400
meal like I had.

737
00:41:30.440 --> 00:41:31.960
Like I said, I went out last night at like

738
00:41:32.719 --> 00:41:33.960
eleven pm.

739
00:41:34.159 --> 00:41:35.840
You know, I'm not going to bring my food scale

740
00:41:35.880 --> 00:41:38.639
with me to eat a burger and crawludd and ketchup

741
00:41:38.639 --> 00:41:40.960
and all of this. But I was able to put

742
00:41:41.039 --> 00:41:45.519
something in, you know, and just keep that habit, you know.

743
00:41:46.239 --> 00:41:50.519
And I mean, what I would say to a lot

744
00:41:50.519 --> 00:41:54.440
of people is by initially, when you're at least at home,

745
00:41:55.239 --> 00:41:58.360
by going through the trouble of actually weighing things like

746
00:41:58.400 --> 00:42:00.280
if you're going to make a dish, like weighing out

747
00:42:00.320 --> 00:42:03.599
the raw meat and weighing at each component of it

748
00:42:03.639 --> 00:42:08.639
and going through that process. It's annoying, yes, but after a.

749
00:42:08.639 --> 00:42:10.960
While, it also teaches you to.

750
00:42:10.960 --> 00:42:12.639
Kind of how to be able to eyeball something and

751
00:42:12.679 --> 00:42:14.599
get a ballpark estimate of how many calories are in it.

752
00:42:14.639 --> 00:42:16.880
So that way, then if I do use the AI

753
00:42:17.480 --> 00:42:19.119
may or may not be accurate, so then I conjust

754
00:42:19.159 --> 00:42:21.159
it accordingly based on just kind of what I know

755
00:42:21.760 --> 00:42:24.719
from having tracked accurately. So it takes work, you know

756
00:42:24.760 --> 00:42:27.440
what I mean. So it's definitely not always the easiest

757
00:42:27.440 --> 00:42:29.800
thing in the world to do, you know.

758
00:42:29.960 --> 00:42:33.079
At the same time, making. You know, losing weight in.

759
00:42:33.079 --> 00:42:34.960
General is not the easiest thing in the world to do,

760
00:42:34.960 --> 00:42:37.880
and it's always yeah, and there's always some degree of

761
00:42:37.880 --> 00:42:40.239
discomfort whenever we're trying to make a positive change.

762
00:42:40.400 --> 00:42:42.159
You know, same thing goes with lifting.

763
00:42:42.159 --> 00:42:44.840
You know, if you want to be a really really

764
00:42:44.840 --> 00:42:48.559
really good power left there, there's going to be some

765
00:42:48.679 --> 00:42:52.039
degree of discomfort. You know, you won't feel like going

766
00:42:52.079 --> 00:42:54.280
to the gym, but you go anyway, you know what

767
00:42:54.320 --> 00:42:56.320
I mean, Or you feel like kind of quitting mid

768
00:42:56.360 --> 00:42:59.679
session and you keep going. You know, that's just kind

769
00:42:59.679 --> 00:43:01.079
of that's just kind of how it is.

770
00:43:01.159 --> 00:43:02.840
You know, with any.

771
00:43:02.639 --> 00:43:05.840
Sort of arduous goal, there's going to be some level

772
00:43:05.880 --> 00:43:08.800
of discomfort. And for some people it might be that

773
00:43:08.840 --> 00:43:14.400
the tracking, at least initially is annoying and tedious. Sometimes

774
00:43:14.440 --> 00:43:16.320
we have to just do annoying and tedious things, you know.

775
00:43:17.559 --> 00:43:19.119
Yeah, true enough, Yeah, true enough.

776
00:43:19.159 --> 00:43:23.000
Yeah, Just speaking of of of macros, I think that

777
00:43:23.800 --> 00:43:27.480
unless somebody is and no one should ever be a carnivore, right,

778
00:43:28.360 --> 00:43:30.760
getting enough protein is sort.

779
00:43:30.559 --> 00:43:32.920
Of a universal problem, right, it seems to me.

780
00:43:34.880 --> 00:43:40.639
Do you have any tips tricks that would help people

781
00:43:40.679 --> 00:43:41.320
do that? I?

782
00:43:42.599 --> 00:43:46.480
Right, so, well, first I would be curious as to

783
00:43:46.599 --> 00:43:51.800
what people think is enough protein obviously a real question. Yeah,

784
00:43:51.800 --> 00:43:55.239
And obviously protein is going to be pretty important in

785
00:43:55.320 --> 00:44:00.880
terms of recovering in terms of gaining muscle. However, I

786
00:44:01.239 --> 00:44:07.400
do think the importance of like getting exactly one gram

787
00:44:07.440 --> 00:44:10.960
propound or whatever is a little bit overstated in that

788
00:44:11.000 --> 00:44:13.320
for building and maintaining muscle, Like you don't want to

789
00:44:13.320 --> 00:44:18.039
eat low protein, but I would say that resistance training

790
00:44:18.719 --> 00:44:22.840
and actually having a sufficient stimulus to either grow or

791
00:44:22.840 --> 00:44:28.199
maintain muscle, and then two eating enough calories so that

792
00:44:28.199 --> 00:44:29.719
I mean you can be in a calorie deficit but

793
00:44:29.760 --> 00:44:32.039
not too large of a calorie deficit. Those two things

794
00:44:32.079 --> 00:44:35.559
are actually more important than the higher protein. The higher

795
00:44:35.559 --> 00:44:38.239
protein kind of facilitates those processes. So you know a

796
00:44:38.239 --> 00:44:40.800
lot of people that are using app be a macrofactor.

797
00:44:40.840 --> 00:44:42.519
Be at my fitness ball on it says they need

798
00:44:42.760 --> 00:44:44.800
this high amount of protein. Maybe it says they need

799
00:44:44.800 --> 00:44:46.880
two hundred grams and they get like one hundred and

800
00:44:46.880 --> 00:44:49.639
fifty and they think, all crap, I didn't hit my goal,

801
00:44:50.079 --> 00:44:54.280
Whereas the actual difference might be not huge. So I think,

802
00:44:54.360 --> 00:44:58.199
first off, it's just understanding the relative importance of protein,

803
00:44:58.400 --> 00:45:03.320
and it's getting exactly, you know, like the perfect amount,

804
00:45:04.519 --> 00:45:06.519
And it also depends on your level of competitiveness. Like

805
00:45:06.559 --> 00:45:12.039
if you're a world class powerlifter, yeah, maybe really emphasizing

806
00:45:12.079 --> 00:45:14.760
getting a little bit more protein, uh, it would be important.

807
00:45:14.760 --> 00:45:16.840
Whereas if you're just a recreational gym goer or just

808
00:45:16.920 --> 00:45:19.480
kind of like a powerlifter trying to make some gradual progress,

809
00:45:20.000 --> 00:45:21.920
a difference between like one hundred and fifteen two hundred

810
00:45:22.000 --> 00:45:24.119
might be minute squil So that's the first thing, you know,

811
00:45:24.119 --> 00:45:26.480
in terms of how much, I mean, there's a lot

812
00:45:26.480 --> 00:45:29.719
of different recommendations out there. I think zero point seven

813
00:45:29.760 --> 00:45:34.840
grams to one gram per pound generally speaking, would be

814
00:45:34.920 --> 00:45:39.079
kind of like the optimal amount unless someone significantly overweight,

815
00:45:39.440 --> 00:45:42.800
then it's going to overestimate your protein targets. So you know,

816
00:45:42.840 --> 00:45:45.440
I would say zero point seven to one gram per

817
00:45:45.519 --> 00:45:49.960
centimeters in height. You know, it would be better if

818
00:45:49.960 --> 00:45:51.599
you've got a significant amount of body fat.

819
00:45:51.719 --> 00:45:53.559
That's just ballpark, you know.

820
00:45:55.079 --> 00:45:57.280
So and I think for a lot of people, for

821
00:45:57.400 --> 00:46:00.440
a lot of people, actually that point seven it's just fine.

822
00:46:00.519 --> 00:46:02.719
So you know, point seven grand per pound if you're

823
00:46:02.760 --> 00:46:06.159
relative lean lean or put seven grand percentimeter in height.

824
00:46:08.039 --> 00:46:10.599
You know, I think you're not gonna get that much

825
00:46:10.760 --> 00:46:14.760
more benefit than that amount, unless I mean, if you're

826
00:46:14.800 --> 00:46:17.599
if you're a bodybuilder and you're like nine percent body fat,

827
00:46:18.159 --> 00:46:21.000
you know, I would try going a bit higher. So

828
00:46:22.679 --> 00:46:24.880
that all of that is to say, like, I don't

829
00:46:24.920 --> 00:46:28.119
think people need to stress about every single gram approtein,

830
00:46:30.440 --> 00:46:32.639
you know, and even the recommendations I just provided, or

831
00:46:32.639 --> 00:46:36.320
a little bit off the cuff. There's also just one

832
00:46:36.360 --> 00:46:39.280
last thing I'll sometimes use, and this is also for

833
00:46:39.360 --> 00:46:43.400
folks who are not who who have extra body fat.

834
00:46:43.840 --> 00:46:47.760
I'll use something called the ham We equation, so one hundred.

835
00:46:49.000 --> 00:46:52.159
It's it's used in the clinical setting for ideal body weight.

836
00:46:52.159 --> 00:46:54.039
I don't recommend using it for ideal body weight for

837
00:46:54.119 --> 00:46:57.880
powerlifters because it'll it'll tell all powerlifters they need to

838
00:46:57.920 --> 00:47:01.480
lose weight. But for women one hundred pounds for the

839
00:47:01.559 --> 00:47:03.760
first five feet in height, and then five pounds for

840
00:47:03.800 --> 00:47:07.679
each additional foot for each additional inchin height, and then

841
00:47:07.719 --> 00:47:10.159
for men one hundred and six pounds, one hundred and

842
00:47:10.159 --> 00:47:12.880
six pounds for the first five feet in height, and

843
00:47:12.880 --> 00:47:17.320
then six more pounds for each additional you know, inchin height.

844
00:47:17.519 --> 00:47:20.239
I don't recommend actually using for ideal body weight, it

845
00:47:20.239 --> 00:47:22.280
would tell me I'd have to lose like forty pounds.

846
00:47:22.880 --> 00:47:27.639
But I would say you could also use that as

847
00:47:27.679 --> 00:47:29.880
a number of grams of protein, so.

848
00:47:31.679 --> 00:47:33.199
As I would say, use that as kind of like

849
00:47:33.199 --> 00:47:34.000
a lower estimate.

850
00:47:34.079 --> 00:47:37.760
So if you have a woman who is five foot six,

851
00:47:38.280 --> 00:47:41.400
so one hundred for the first five feet in height,

852
00:47:41.679 --> 00:47:44.440
and then five for each additional inch, so that would

853
00:47:44.480 --> 00:47:47.840
be one hundred thirty grams of protein. Right, that math

854
00:47:47.880 --> 00:47:50.880
makes sense. Or for me, I'm five foot four, so

855
00:47:50.960 --> 00:47:54.599
that would be one hundred and six, and then six

856
00:47:54.679 --> 00:47:57.199
for each additional inchine height, that would be one hundred

857
00:47:57.239 --> 00:47:59.199
and thirty. I think I did that math right, right.

858
00:47:59.239 --> 00:48:00.440
So those are a.

859
00:48:00.400 --> 00:48:03.159
Couple off the cuff ways that you could kind of

860
00:48:03.519 --> 00:48:05.960
see or sometimes I'll use that equation into the lower

861
00:48:05.960 --> 00:48:09.119
boundary and then centimeters in height as the upper boundary.

862
00:48:11.599 --> 00:48:14.719
So those are just again just kind of the general

863
00:48:14.760 --> 00:48:17.280
idea is that you don't have to obsess as much

864
00:48:17.280 --> 00:48:20.280
over protein as you think you do. But to get

865
00:48:20.320 --> 00:48:22.360
back to your original question as to how to kind

866
00:48:22.360 --> 00:48:25.239
of make sure getting in the protein, this is one

867
00:48:25.280 --> 00:48:28.719
of the few instances where supplements are actually extremely beneficial,

868
00:48:28.760 --> 00:48:33.039
specifically protein supplements. I mean quite frankly, if you don't

869
00:48:33.079 --> 00:48:35.840
have some kind of dairy or way intolerance, I would

870
00:48:35.920 --> 00:48:38.559
just say get a big for it to be as

871
00:48:38.639 --> 00:48:41.119
cost effective as possible. Eat as long as you can

872
00:48:41.159 --> 00:48:43.440
eat dairy. Get a big five pound thing of weigh

873
00:48:44.239 --> 00:48:47.039
seventy bucks on Amazon, have two scoops a day with

874
00:48:47.920 --> 00:48:50.000
low fat milk or skim milk, which is going to

875
00:48:50.039 --> 00:48:50.639
be pretty cheap.

876
00:48:51.480 --> 00:48:54.920
That's going to get you like seventy grams right there.

877
00:48:55.559 --> 00:48:59.199
And then if you just eat food that's like relatively

878
00:48:59.239 --> 00:49:04.199
dense in protein, you know, your chicken, your turkey preferably

879
00:49:04.239 --> 00:49:07.599
without the skin, lean low fat cuts of beef and pork,

880
00:49:08.519 --> 00:49:11.159
fish that's not bread at or fried eggs, especially egg whites,

881
00:49:11.239 --> 00:49:15.000
low fat dairy, you're gonna do just fine. And then obviously,

882
00:49:15.079 --> 00:49:16.960
you know, if someone who's vegan, they can do like

883
00:49:17.000 --> 00:49:21.159
a vegan protein powder as well, you know, or if

884
00:49:21.159 --> 00:49:24.000
someone doesn't eat dairy, they could do like I said,

885
00:49:24.039 --> 00:49:26.679
peat and rice based protein, or they there's a lot

886
00:49:26.719 --> 00:49:29.519
of different fruits and powders out there, depending on taste.

887
00:49:29.719 --> 00:49:29.920
You know.

888
00:49:29.960 --> 00:49:31.360
Some people are pickier, like.

889
00:49:31.480 --> 00:49:35.960
I can just down you know, like like a protein

890
00:49:35.960 --> 00:49:37.360
shake without even thinking about it.

891
00:49:37.760 --> 00:49:38.840
Some people if they're even.

892
00:49:38.800 --> 00:49:43.119
More sent more delicate palets they might want to do,

893
00:49:43.400 --> 00:49:47.079
like pre made protein shakes like fair Life, you know,

894
00:49:47.159 --> 00:49:51.320
or potentially protein bars you know, you know, or again,

895
00:49:51.360 --> 00:49:53.000
if all else sails, just try and get a lot

896
00:49:53.039 --> 00:49:58.159
of protein from your diet, egg whites, you know, low

897
00:49:58.239 --> 00:50:02.199
fat fat, very dairy stuff like that. But I, like

898
00:50:02.239 --> 00:50:03.960
I said, I think it's where this is where the

899
00:50:04.000 --> 00:50:07.599
supplements one of the only areas where supplementation is actually

900
00:50:08.239 --> 00:50:11.079
very very helpful just from a practigality standpoint and a

901
00:50:11.119 --> 00:50:11.960
cost standpoint.

902
00:50:12.920 --> 00:50:16.000
Yeah, I think that it's almost impossible to get to

903
00:50:16.320 --> 00:50:21.519
the you know, even sort of the minimum recommendations without extra.

904
00:50:21.440 --> 00:50:24.320
If you're if you're really really paying attention to it.

905
00:50:24.400 --> 00:50:29.440
Yeah, And a couple of other like possible calculations I've

906
00:50:29.480 --> 00:50:32.559
heard as one of them in particular is just is

907
00:50:33.599 --> 00:50:36.760
making the the doing the calculation at point seven or

908
00:50:36.760 --> 00:50:39.199
point eight or whatever on your.

909
00:50:39.000 --> 00:50:42.119
Target body weight as opposed to current body weight.

910
00:50:42.199 --> 00:50:44.719
You could do that. You could do that too.

911
00:50:45.000 --> 00:50:47.480
My guess is that if you were to actually do

912
00:50:47.639 --> 00:50:52.400
all these different equations out, it would probably be pre

913
00:50:52.519 --> 00:50:57.280
pretty similar. So like, regardless of the one you use, Like,

914
00:50:57.320 --> 00:50:58.760
I don't think it's going to make that huge of

915
00:50:58.840 --> 00:51:02.119
a difference, you can, yeah, you know, and and again

916
00:51:02.199 --> 00:51:05.960
because protein, like I said, it's important, but I do

917
00:51:06.039 --> 00:51:08.320
think it's a little bit overstated in terms of like

918
00:51:08.400 --> 00:51:13.320
how important it is to get like the optimal amount

919
00:51:13.360 --> 00:51:15.719
of protein versus like if you just make sure you're

920
00:51:15.760 --> 00:51:19.880
training hard and training for progressive overload and eating enough

921
00:51:20.639 --> 00:51:22.719
in the grand scheme of things, is it really going

922
00:51:22.800 --> 00:51:24.000
to make that much of a difference.

923
00:51:24.079 --> 00:51:24.679
I don't think so.

924
00:51:25.559 --> 00:51:29.119
Yeah, I think that's that's common sense advice. I think

925
00:51:29.159 --> 00:51:32.800
that a lot of people get it just overhyped.

926
00:51:32.239 --> 00:51:34.960
On on you know, you need two undergrams of protein

927
00:51:35.000 --> 00:51:37.239
today or whatever, and it's like it's hard to do that.

928
00:51:37.400 --> 00:51:39.599
It's like hard to it's hard to get the right

929
00:51:39.679 --> 00:51:45.760
mix of macros in normal food even to get there.

930
00:51:47.280 --> 00:51:49.360
Kind of a final question that I've also been asking

931
00:51:49.440 --> 00:51:53.599
everyone about, and that is GLP one agonists. I'm sure

932
00:51:53.639 --> 00:51:57.400
feeling about them? What and and then if you're working

933
00:51:57.400 --> 00:52:00.159
with anyone who is on one, like what approaches have

934
00:52:00.199 --> 00:52:02.599
you taken with them? Because I think that what I

935
00:52:02.679 --> 00:52:06.519
see is that there are you know, like some.

936
00:52:08.039 --> 00:52:09.239
Medical based.

937
00:52:10.400 --> 00:52:14.199
Systems where people are handheld through the nutrition part of it,

938
00:52:14.719 --> 00:52:17.760
and they learn healthy habits or whatever.

939
00:52:17.920 --> 00:52:18.960
And then there are other.

940
00:52:19.039 --> 00:52:22.360
Situations where people are just handed at the prescription and

941
00:52:22.400 --> 00:52:26.199
it's like go and you know, just you're not going

942
00:52:26.280 --> 00:52:27.760
to feel like eating as much as you're going to

943
00:52:27.960 --> 00:52:29.440
lose weight and it doesn't matter what you eat.

944
00:52:29.599 --> 00:52:34.159
Yeah, So I mean this is obviously a very like,

945
00:52:34.400 --> 00:52:36.079
very like I could talk for.

946
00:52:36.039 --> 00:52:39.119
An hour about this, I'm sure. Yeah, So a.

947
00:52:39.079 --> 00:52:41.800
Couple things, and I'm just going to talk about the

948
00:52:41.920 --> 00:52:46.480
United States in particular. These medications are strictly, at least

949
00:52:46.519 --> 00:52:50.320
as far as I know, approved for management of type

950
00:52:50.320 --> 00:52:53.880
two diabetes and obesity. Those are the two, and they

951
00:52:53.880 --> 00:52:59.960
are drugs. They're medical drugs, so people should really own

952
00:53:00.039 --> 00:53:02.480
only be using them if they have one of those

953
00:53:02.920 --> 00:53:07.119
those two medical conditions. Obesity is a medical condition with

954
00:53:07.199 --> 00:53:13.039
a diagnosis and with the prescription from a reputable healthcare

955
00:53:13.039 --> 00:53:15.559
provider to treat one of those two conditions.

956
00:53:15.880 --> 00:53:16.480
A lot of people.

957
00:53:16.519 --> 00:53:20.840
It's not currently approved to be used for aesthetics, like

958
00:53:20.880 --> 00:53:22.960
if someone just wants to get a six pack, or

959
00:53:23.199 --> 00:53:25.199
a woman just wants to be able to fit in

960
00:53:25.199 --> 00:53:27.480
in like a bikini or whatever, Like, it's not that's

961
00:53:27.480 --> 00:53:30.960
not what they were studied for. Okay, so that's really

962
00:53:31.000 --> 00:53:35.480
the big thing. Number two is I do think that

963
00:53:36.440 --> 00:53:39.400
it's very important for whoever's prescribing.

964
00:53:38.800 --> 00:53:39.920
The medication to.

965
00:53:41.559 --> 00:53:46.400
Really give a lot of context in terms of, you know,

966
00:53:46.480 --> 00:53:48.280
how it should be used. There should be a lot

967
00:53:48.280 --> 00:53:51.800
of nutrition education as well as guidance on physical activity

968
00:53:53.920 --> 00:53:57.000
provided alongside these prescriptions. I don't think it should just

969
00:53:57.000 --> 00:53:59.880
be here's your prescription and go away. I think that

970
00:54:00.039 --> 00:54:02.039
be very unfortunate if that's kind of what happens. I

971
00:54:02.360 --> 00:54:05.280
see a lot of clients with with these medications. So,

972
00:54:05.880 --> 00:54:12.039
you know, generally speaking, really the big things are I mean,

973
00:54:12.079 --> 00:54:16.760
one of the big things is to when you're on

974
00:54:17.239 --> 00:54:19.960
a gl P one medication or one of them, to

975
00:54:19.960 --> 00:54:22.840
your zipotide is actually it acts on g LP one

976
00:54:23.079 --> 00:54:26.480
and g i p which is another you know hormone

977
00:54:26.519 --> 00:54:30.039
that can kind of assist in reducing hunger. Is making

978
00:54:30.079 --> 00:54:33.000
sure that clients that patients on these are doing some

979
00:54:33.039 --> 00:54:37.239
form of resistance training to prevent losses and muscle mass.

980
00:54:37.239 --> 00:54:41.920
Now importantly, with the these medications. G LP one medications

981
00:54:41.960 --> 00:54:46.760
do not cause you to lose muscle per se it,

982
00:54:47.079 --> 00:54:51.239
but it causes you to eat less and then you

983
00:54:51.360 --> 00:54:55.519
lose weight. And with any form of caloric restriction or

984
00:54:55.599 --> 00:55:00.199
weight loss. If you don't do any resistance training whatsoe ever,

985
00:55:00.840 --> 00:55:04.360
some portion of that weight that is lost will be muscle.

986
00:55:04.400 --> 00:55:06.719
It's not the GLP one medications in and of themselves.

987
00:55:06.800 --> 00:55:09.239
It's just whenever. And it's the same as if someone

988
00:55:09.360 --> 00:55:12.760
is losing weight from bariatric surgery. It's the same someone's

989
00:55:12.800 --> 00:55:15.000
losing weight just from diet and exercise. If you're losing weight,

990
00:55:15.079 --> 00:55:17.360
if you're in a Caldari deficit, if you're not doing

991
00:55:17.400 --> 00:55:19.840
any resistant training, you will lose some muscle and it

992
00:55:19.880 --> 00:55:23.239
could also be potentially detrimental to bone. So doing weight

993
00:55:23.280 --> 00:55:27.280
bearing exercise, which most of your listeners are probably doing already,

994
00:55:27.280 --> 00:55:29.719
but a lot of general pop folks that get these

995
00:55:29.719 --> 00:55:33.760
medications aren't. So that's really one of the big things.

996
00:55:34.000 --> 00:55:35.920
And then along with that, I know, I just spent

997
00:55:36.280 --> 00:55:39.280
however much time kind of staying how like protein, It's

998
00:55:39.280 --> 00:55:40.880
like not the most important thing in the world, but

999
00:55:41.320 --> 00:55:46.000
having a reasonably high protein diet just to further assist

1000
00:55:46.239 --> 00:55:49.199
and the maintenance of muscle mass. Still, resistance training is

1001
00:55:49.239 --> 00:55:51.679
the really big part. And I think this is more

1002
00:55:51.719 --> 00:55:53.559
and so for folks who aren't in the fitness space,

1003
00:55:53.599 --> 00:55:56.440
and who are getting these medications, you know, but who

1004
00:55:56.480 --> 00:55:59.239
don't have that fitness background. I mean, those are really

1005
00:55:59.280 --> 00:56:04.440
the two main things, you know. Otherwise, I think really

1006
00:56:04.480 --> 00:56:07.440
the other really big piece is that you kind of

1007
00:56:07.480 --> 00:56:09.039
have to stay on these medications forever.

1008
00:56:09.880 --> 00:56:11.280
That's kind of how they were made.

1009
00:56:12.760 --> 00:56:14.559
And I think a lot of people don't understand that,

1010
00:56:14.960 --> 00:56:17.400
you know, and that's you know, a lot of people

1011
00:56:17.480 --> 00:56:20.360
aren't comfortable with the idea of staying on a medication forever.

1012
00:56:20.519 --> 00:56:23.880
And then when people get off these medications unless they've

1013
00:56:24.039 --> 00:56:29.079
they're really really paying close attention to their nutritional habits

1014
00:56:29.079 --> 00:56:32.079
and have made permanent changes in terms of how they eat,

1015
00:56:32.119 --> 00:56:34.719
in terms of their relationship with food, you know, so

1016
00:56:34.840 --> 00:56:38.760
not necessarily using food as like a coping mechanism for

1017
00:56:39.760 --> 00:56:43.079
you know, uh, dealing with different emotions, you know, and

1018
00:56:43.400 --> 00:56:46.159
really eating a diet that's not so high and in

1019
00:56:47.360 --> 00:56:50.559
calorie dense, high palatable foods.

1020
00:56:51.480 --> 00:56:54.880
Unless you do really, really, really.

1021
00:56:54.719 --> 00:56:57.639
Good job with maintaining those habits changes, oftentimes the weight

1022
00:56:57.679 --> 00:56:59.559
will just come right back. And that's not a knock

1023
00:56:59.599 --> 00:57:03.119
on these medications. Just speaking to the weight management part,

1024
00:57:03.400 --> 00:57:05.960
Obesity is a chronic it's a disease and it's a

1025
00:57:06.000 --> 00:57:10.119
chronic condition. So these drugs are really made to stay

1026
00:57:10.159 --> 00:57:11.320
on them forever.

1027
00:57:11.960 --> 00:57:15.119
That's just how they are. And that's why again the

1028
00:57:15.239 --> 00:57:17.360
idea of kind of people using them.

1029
00:57:17.239 --> 00:57:21.960
For esthetic purposes, they're, like I said, they're just not

1030
00:57:21.960 --> 00:57:26.159
really made for that, you know. So, so I'm not

1031
00:57:26.320 --> 00:57:29.280
anti GLP one in any way whatsoever. I think these

1032
00:57:29.320 --> 00:57:33.440
medications are actually for people who, whether it be for

1033
00:57:33.519 --> 00:57:36.119
genetic reasons jar otherwise, who struggle with their weight literally

1034
00:57:36.119 --> 00:57:40.000
their entire lives, and are naturally like tend to be food,

1035
00:57:40.159 --> 00:57:44.119
tend to just always be thinking about food. These medications

1036
00:57:44.159 --> 00:57:48.159
can be literally life life saving and life changing, but

1037
00:57:49.360 --> 00:57:51.559
you need that context, and I think working with a

1038
00:57:51.559 --> 00:57:54.559
provider who can prescribe it and who can really give

1039
00:57:54.639 --> 00:57:58.119
the this detailed the ongoing kind of education and accountability

1040
00:57:58.159 --> 00:58:00.000
as well as working with a Regigan dietician who can

1041
00:58:00.079 --> 00:58:03.440
also provide that ongoing accountability hugely important.

1042
00:58:04.639 --> 00:58:04.880
Yeah.

1043
00:58:05.199 --> 00:58:07.880
I think that for some people it's either you're going

1044
00:58:07.920 --> 00:58:10.639
to go on insulin for for the rest of your life,

1045
00:58:10.719 --> 00:58:13.559
or you're going to take a GLP one yeahs the rest.

1046
00:58:13.400 --> 00:58:13.800
Of your life.

1047
00:58:13.840 --> 00:58:16.880
That's kind of like and and I don't know why

1048
00:58:17.679 --> 00:58:21.280
one of those sounds worse than the other, right, I

1049
00:58:21.320 --> 00:58:26.039
mean the the people are generally going to be healthier

1050
00:58:26.760 --> 00:58:30.079
if they're if they've lost weight and they can maintain

1051
00:58:30.119 --> 00:58:34.639
weight loss on a GLP one agonist than trying to

1052
00:58:34.639 --> 00:58:41.239
to chase a normal blood sugar level on insulin.

1053
00:58:40.960 --> 00:58:43.159
Right, And I mean the insult taking insulin that would

1054
00:58:43.159 --> 00:58:46.199
be more so strictly for people at diabetes, you know,

1055
00:58:46.239 --> 00:58:49.880
whereas the g LP one medications you know, can be

1056
00:58:49.960 --> 00:58:54.159
very beneficial for people with diabetes, you know, but also

1057
00:58:54.239 --> 00:58:56.920
they have that weight loss component, and I mean the

1058
00:58:57.000 --> 00:59:01.719
g lp one you know. Rather than just giving someone

1059
00:59:02.239 --> 00:59:07.880
insulin exogenously that will kind of transiently reduce their blood sugar,

1060
00:59:08.239 --> 00:59:12.679
the g l P one actually improves insulin sensitivity so

1061
00:59:12.719 --> 00:59:15.880
that the insulin that you have or in your body

1062
00:59:16.039 --> 00:59:24.519
currently works better, which is really really important. It enhances

1063
00:59:24.599 --> 00:59:27.920
the ability of your body to respond to insulin appropriately

1064
00:59:27.920 --> 00:59:31.679
because insulin, as most of your your audience may know,

1065
00:59:31.719 --> 00:59:34.920
insulin's main job is to lower blood sugar. It does

1066
00:59:35.000 --> 00:59:39.960
that by enabling your cells, particularly like your musculine fat cells,

1067
00:59:39.960 --> 00:59:43.719
to essentially suck up blood sugar from the bloodstream.

1068
00:59:44.199 --> 00:59:45.480
And when you have insulin.

1069
00:59:45.199 --> 00:59:47.400
Resistance, your body cells don't do as good of a

1070
00:59:47.480 --> 00:59:50.159
job as that, so you can't absorb that blood sugar

1071
00:59:50.199 --> 00:59:52.880
as well, so insulin you have to pump out more

1072
00:59:52.920 --> 00:59:55.760
insulin to get your body to respond appropriately to insulin,

1073
00:59:55.800 --> 01:00:00.440
and then eventually you can your your pancreask can have

1074
01:00:00.480 --> 01:00:02.840
trouble producing more insulin, and it's kind of this whole

1075
01:00:02.880 --> 01:00:09.000
cascade effect. Whereas the GLP one, especially the tear zepititide,

1076
01:00:09.039 --> 01:00:11.360
which is also known as manjar or zet bound, it

1077
01:00:11.400 --> 01:00:14.039
actually works on two different hormones, Like I said, g

1078
01:00:14.159 --> 01:00:19.119
LP one and gip those both work together to really

1079
01:00:19.440 --> 01:00:24.320
enhance your pancreas's ability to secrete insulin and it improves

1080
01:00:24.320 --> 01:00:27.719
your cell's ability to respond to that insulin appropriately. So

1081
01:00:28.960 --> 01:00:31.920
again I'm not really a diabetes specialist, so I can't

1082
01:00:32.000 --> 01:00:34.599
kind of say too much on that. But again and

1083
01:00:34.599 --> 01:00:39.400
then also the GLP one medications really do a great

1084
01:00:39.480 --> 01:00:45.320
job at reducing appetite, both by physically reducing the rate

1085
01:00:45.360 --> 01:00:47.639
of gastric empthys so food stays in your stomach long er,

1086
01:00:47.679 --> 01:00:52.199
so you're not as hungry. And the medications really have

1087
01:00:52.280 --> 01:00:57.119
some interesting effects in the brain by reducing like potentially

1088
01:00:57.159 --> 01:00:59.880
reducing the feeling of like food reward that we get,

1089
01:01:00.039 --> 01:01:01.920
you know, so like the kind of the dopamine response

1090
01:01:01.960 --> 01:01:08.000
from food. So yeah, so there's definitely a lot of

1091
01:01:08.000 --> 01:01:11.760
differences there, and again that's why anyone considering taking any

1092
01:01:11.800 --> 01:01:13.880
kind of medication like this, they should definitely talk to

1093
01:01:13.960 --> 01:01:19.039
a relevant healthcare practitioner. And again the idea of people

1094
01:01:19.039 --> 01:01:23.559
who don't have diabetes and don't have obesity just kind

1095
01:01:23.599 --> 01:01:26.880
of taking these, especially that the compounded versions that are

1096
01:01:26.960 --> 01:01:31.400
you can kind of find and like somewhat sketchy online markets. Yeah,

1097
01:01:31.440 --> 01:01:34.760
those also haven't really been studied, and those may carry

1098
01:01:34.800 --> 01:01:39.280
some more risks because they might not they might not

1099
01:01:39.360 --> 01:01:42.360
be using the same compounds as like goo vi or

1100
01:01:42.519 --> 01:01:45.519
zempic which is semaglutide, you know, or manjarro which is

1101
01:01:45.559 --> 01:01:49.639
tear zeppati. They might use these other men other drugs

1102
01:01:49.679 --> 01:01:54.400
that act that on similar receptors but aren't necessarily as effective,

1103
01:01:54.760 --> 01:01:58.360
or they might have other side effects or have more

1104
01:01:58.440 --> 01:02:01.199
potent side effects than the you know what we know

1105
01:02:01.280 --> 01:02:04.280
is ozempic or gov even though they act on similar receptors.

1106
01:02:04.280 --> 01:02:06.440
So there's kind of a lot of caution that has

1107
01:02:06.440 --> 01:02:08.880
to be had there.

1108
01:02:10.519 --> 01:02:13.199
Well, that totally makes sense. A lot of good information.

1109
01:02:13.320 --> 01:02:16.760
Dan, thank you very much for for making the time

1110
01:02:16.800 --> 01:02:20.960
to come on promote away anything that you want to promote.

1111
01:02:21.159 --> 01:02:21.519
Yeah.

1112
01:02:21.559 --> 01:02:26.760
So I have actually a my friend Melissa, and I

1113
01:02:26.760 --> 01:02:31.800
am Melissa is also a powerlifter and retrodetitian. We actually

1114
01:02:31.880 --> 01:02:36.280
recently released a course, a nutrition for Powerlifters course where

1115
01:02:36.280 --> 01:02:40.119
it goes through pretty in quite a bit of detail,

1116
01:02:40.280 --> 01:02:44.519
really what competitive or recreational powerlifters or coaches should know

1117
01:02:44.639 --> 01:02:49.000
in terms of nutrition. We've got it's got ten videos

1118
01:02:49.039 --> 01:02:52.519
that go into a lot of detail and they're actually

1119
01:02:52.599 --> 01:02:53.679
pretty funny videos.

1120
01:02:53.679 --> 01:02:54.639
They're very engaging.

1121
01:02:55.480 --> 01:03:01.079
Nutrition for Powerlifters dot com slash store for Powerlifters dot

1122
01:03:01.119 --> 01:03:04.239
com slash store is where you can find that. Also

1123
01:03:04.280 --> 01:03:09.119
on my Instagram at Powerlifter Dietitian Dietitian spelled with two t's.

1124
01:03:10.679 --> 01:03:11.159
That's where I.

1125
01:03:12.920 --> 01:03:14.800
Post a bunch of my content and then link in

1126
01:03:14.840 --> 01:03:19.559
my bio. There you also see a link to to

1127
01:03:20.000 --> 01:03:23.679
check out that course. Really jampacked with a lot of value.

1128
01:03:24.599 --> 01:03:25.679
Yeah, that's my little spiel.

1129
01:03:27.079 --> 01:03:27.559
Awesome.

1130
01:03:28.320 --> 01:03:30.360
I am at the Jim mcdehan all the social media.

1131
01:03:30.400 --> 01:03:32.400
The show is fifty percent facts. Percent is a word

1132
01:03:32.400 --> 01:03:34.440
and the fifty is just numbers. Fifty percent Facts as

1133
01:03:34.440 --> 01:03:37.079
a spreaker, punt podcast, and association with iHeartMedia on the

1134
01:03:37.119 --> 01:03:39.800
Obscure Celebrity Network and I'll talk to you next week.

1135
01:03:40.119 --> 01:03:41.159
Thanks a lot, Dan, thank you