WEBVTT

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Now I'm gonna make a lot of people mad and it's very controversial.

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It's my favorite past tense.

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Artificial sweeteners are gonna cause you to be stupid.

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Shady supplement marketing tactics.

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Companies take these zombie supplements and resurrect them.

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Is the obsession with seed oils scientifically justified?

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Oh my God, here we go.

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What is the biggest misconception that you can think of?

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People confuse simplicity for ease.

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It's not the same thing.

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What is the most overrated stuff?

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Most overrated stuff?

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It's like biohacking stuff?

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Yes, that you've seen.

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Oh man, God.

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How much time do you got?

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This next conversation is with Lane Norton, a PhD in nutritional science and also a world champion powerlifter.

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If you like what you see, please hit the subscribe button.

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And also, if you have some suggestions on who you would like me to interview, let us know in the comment section or send us an email.

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I was a little bit concerned this morning coming and joining you to the gym because I knew you were going to put me through a powerlifting workout and my back...

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was a little bit stiff.

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But now that we're done working out, I feel much better.

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It's kind of crazy, isn't it?

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Yeah.

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I mean, if you can...

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The research on pain management and injuries and whatnot kind of shows that if you can...

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If you've got something bothering you, total rest is actually not the best thing you can do.

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The best thing you can do is to actually load the area a little bit to a level that...

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You can kind of feel it, but it's not making it worse.

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And if you're able to do that, kind of get through it, you usually feel better afterwards.

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And yeah, I mean, I felt very confident that we were going to get you to hit a number you'd be happy with and not with a lot of pain.

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Because movement is medicine, motion is lotion, and you are better off doing something versus nothing.

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So in the case of today, like you were saying, your back felt a little, you know, right?

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But we got warmed up.

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We got going.

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You felt good enough.

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What is the biggest difference between training for having a good appearance, a bodybuilder versus training to be strong?

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If you look at what grows muscle, you can grow muscle the same with heavyweights and low reps or lightweights and high reps. As long as you get...

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the same approximate intensity, meaning how close you go to failure.

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Really?

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Yeah, so if you do, if you match the number of what we call hard sets, which is sets taken within a few reps of failure, high reps, low reps, doesn't seem to matter.

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Grows the same amount of muscle.

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Now you'll get stronger doing the low reps.

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There will be a difference there.

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And so what that says is like, you know, I'm actually in the process of writing my first book, and this is a large portion of it is talking about how to build muscle.

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And a big part of it is basically saying it really boils down to you have to do that the intensity is the drug, the volume in terms of the number of hard sets you do, that's the dosage, right?

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So...

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really to build muscle and to continue to build muscle, over time, you're gonna have to do more and more hard sets as your body adapts to push it into further adaptation.

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I mean, you probably know this with fighting.

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If you start doing a new skill, the first six months, it's like you are rapidly progressing, right?

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Then you hit a plateau.

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You hit that plateau, and now it takes a disproportionate amount of training intensity and volume to get just a little bit more, right?

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And by the way, sorry to interrupt, is it the same thing that might be... Because you just introduced me to powerlifting, and I've never done it before.

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If I start doing it like maybe once or twice a week, would I have a good progression in the beginning?

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Absolutely.

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Really?

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Even at 44 years old?

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Absolutely.

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And the research actually shows...

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As a percentage of your starting strength and starting lean mass, people over the age of 40 or under the age of 40, they build the same relative amount of muscle when they start lifting.

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Really?

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Yep, even up to like 60, 70.

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Like women and men too.

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So as a percentage of their starting lean mass, women and men build the same amount of muscle.

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Now that means like if we start and you're say 70 kilos of lean mass and a female is 50 kilos,

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If you add 10%, you've added seven kilos, she's added five.

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So on an absolute basis, you've added more lean mass.

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But as a percentage of your starting, it's the same.

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And so same thing, the physiology, I'm not saying men and women are the same or old and young is the same, there are differences.

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But if you get the right training dosage, you build muscle similarly.

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Wow, that's interesting.

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And even like you are never too old to build muscle.

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Like there's actually studies in frail 90 plus year old elderly.

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No way.

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I'm dead serious.

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90 plus year old.

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Absolutely.

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Absolutely.

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They start lifting weights and they build lean mass and they get noticeably stronger.

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I mean, they had a study where they started with frail elderly who could barely sit down to a chair and stand back up.

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And by the time at the end of the 12 weeks, they were actually lifting with some weights.

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Yeah.

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they show that there really aren't non-responders to resistance training.

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If you have bad genetics and you don't respond as well as somebody with good, you can still grow a similar amount of muscle, but you'll need more hard sets.

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So you have to up the dosage essentially, right?

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So when we look at studies of volume, I mean, they've gone as high as like, specifically in like the triceps, as high as like...

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30 plus sets a week and still seeing that it doesn't cap out the growth response.

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But what I will say is the reason I recommend doing the minimum effective volume is because it just becomes unmanageable at a certain point to do 30 hard sets for every single body part every week.

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Like it's just a ton of volume.

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You want to manage your time, right?

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You want to put the, you know, to have the best result with the smallest amount of time as, as possible.

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Yeah.

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And just to be fair, I mean, you can build a lot of muscle just doing 5, 10 sets a week for a body part.

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You can build a lot of muscle.

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And the most important thing is getting close to failure.

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If you're not training hard, you can add a bunch of junk volume and it's not going to make a difference.

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You got to train hard.

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Now, strength is slightly different if you're trying to be as strong as possible because strength is an expression of force.

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How much force can you produce?

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And there are soul differences.

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Now, if you train like a bodybuilder, you can still get very strong, but...

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training that close to failure, you're going to accumulate fatigue.

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So really strength works best when you are doing some heavy sets, kind of like how I did today.

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I did those heavy triples.

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Yeah.

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But then I backed off to a pretty...

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lightweight, right, for me, like around 60, 70% of my one rep max, but I'm doing those reps as fast as possible.

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I'm doing multiple sets.

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That's why you were doing it, right?

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Yeah, and so then I'm still, by moving it as fast as possible, I'm producing a lot of force, but I'm not fatiguing myself like that heavy set does.

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Right?

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If I did a ton of heavy sets, I get really good at doing heavy weights, but eventually because the fatigue gets so high, it starts to impair my performance in subsequent sessions.

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So you're always, we were talking about this, when you're getting ready for a fight or a meet, you always have fitness and fatigue kind of fighting each other, right?

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Like when you're in a training camp, you're deep into it, you've been sparring a lot.

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I mean, you're very sharp, right?

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Like your skills are very high, but you're very tired, right?

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And so the last week before a fight, what are you doing?

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You're resting, you're recuperating,

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you are trying to dissipate that fatigue while still keeping your skills.

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And my guess is you're still probably doing some light bag work.

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You're still probably doing some light cardio and whatnot, but you're trying to dissipate that fatigue so you can express your maximum fitness.

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And in powerlifting, your maximum fitness is how much weight can you put on the bar and move.

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For longevity purpose, what would you say is best?

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Powerlifting or bodybuilding?

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Assuming drug-free?

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Drug-free, of course.

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Probably powerlifting.

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It's probably not a big difference either way.

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But if you look at the studies on the association of lean mass with longevity, strength actually has a stronger association with longevity than lean mass does.

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um really so yeah yeah because so it's more important to be strong than to have muscle here's more important to be strong now both like having more muscle mass improves your glucose metabolism your um your metabolic health like all those things improve so it's still a good thing but in terms of absolute longevity strength tends to be a stronger predictor than muscle mass does i see that before you lift you sort of

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Psych up.

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Yeah, psych up.

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You know, like, rah, rah, rah.

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You know, like, I want you to touch on that.

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You know, why are you doing this?

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Yeah, so in the research, it's referred to as arousal.

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So you want to be... Arousal, yeah.

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Arousal, right?

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And it's no different for fighting.

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Like, you don't walk out to the octagon being calm, right?

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Like, you have to raise... Actually, Matt Serra had one of the best lines about this.

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I'll never forget it.

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It was on The Ultimate Fighter.

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And I think it was...

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He hasn't had a good post career, but John Copenhaver was like getting sick over a bucket.

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And he's like, I, before the fight, he's like, I can't do this anymore, man.

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I can't, I hate how this feels.

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I hate how this feels.

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And Matt Serra looks at me and goes, what are you talking about, man?

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That's the feeling of being alive.

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And I'm like, holy shit.

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Yeah.

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Like when I played baseball in high school, I get up to bat and I'm just like, don't strike out, don't strike out.

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Or I'd, I'd get those butterflies.

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I'd be like, calm down, calm down.

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And I'm like, I've been looking at this all wrong.

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Yeah.

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This is good.

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I should have these butterflies.

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Yeah.

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This is good to have.

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And it's very interesting.

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If you look at the physiological state of, um, arousal or excitement, there's almost no difference between that and anxiety.

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Yeah.

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the difference is your perception, right?

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So if you're somebody, and I think you mentioned, like you'd get really nervous before a fight, right?

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I'm extremely uncomfortable.

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So I'd be interested in your perspective on it.

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And if you got some like sports psychology to help you or whatever, but...

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Like I went from calm down, calm down, calm down to embracing that being like, I mean, I'm, if you ask people backstage, the powerlifting meet, I'm like, I'm very friendly, but I'm fucking, I'm fired up, right?

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I'm like, you know, I hit my last warm up.

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I'm like, it's all today, baby.

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You know, like I'm trying to convince yourself.

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I am getting up for it.

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I'm, you know, it's not life or death, but I'm convincing myself.

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I will die in this squat rack.

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You know what I mean?

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You got to pull this weight off of me.

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Yeah, I feel the same.

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I'm extremely uncomfortable, but when I was young, I thought that the fear, the nerve would go away with experience, but I found out that it's the opposite because when you're successful, every competition, every fight is bigger than the last one.

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So you get more nervous, more stress.

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And I realized that, man, I shouldn't be afraid to admit that I'm afraid and I should not fight it because you're fighting it.

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It makes it worse.

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Yeah, you just embrace it.

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Like accept it.

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It's normal.

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It's normal.

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And that's the rub, right?

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Like if it didn't evoke that in you, then when you did the thing, it would not feel nearly as rewarding, right?

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And I was watching some old UFC documentaries in preparation for this, and there was a great line from Randy Couture and Rashad Evidence.

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So Rashad was fighting Chuck Liddell

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And he went to Randy's hotel room and he's like, man, I am so nervous.

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Because that's back when Chuck had only had that one loss to Rampage.

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And Rampage, if Rampage catches you, he'll knock anybody out.

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I train with Rashad Evans.

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He's a good friend of mine for that fight.

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Okay, yep.

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And so Rashad tells Randy, he's like, man, I am scared as hell.

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Like, I'm freaking out.

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Because Chuck was a killer back in the day, man.

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And Randy goes...

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I think I'm paraphrasing when he goes, just make peace with both outcomes.

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Just make peace with it.

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Like imagine both things happening.

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Both things could happen.

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And either way, you'll be at peace with it.

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And whether you want it or not, it's not always the best fighter that wins the fight.

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It's the fighter that fights the best the night of the fight.

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So it's the same thing in baseball, hockey, basketball.

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So you go there, you do the best you can.

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That's why they play.

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Just don't fight it.

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Let it go.

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That's why they play the game.

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Exactly.

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Otherwise, it would be boring.

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We would always know who will win, right?

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Right.

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I mean, I told you this.

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When I won my national titles...

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Most of those meets, I was not the strongest guy at.

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There were guys there, like if you gave them unlimited attempt, because in powerlifting, so when you do your attempts, you get three attempts.

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But once you load a weight, you can never go back down.

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You can only go up.

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Okay, you can take the same weight over if you miss, but you can't go back down.

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Okay.

227
00:13:03.864 --> 00:13:04.024
Right?

228
00:13:05.085 --> 00:13:07.387
So attempt selection becomes very important.

229
00:13:07.407 --> 00:13:09.849
There's a whole science behind attempt selection and how you do it.

230
00:13:10.553 --> 00:13:12.953
It's very psychological too, I'm sure, right?

231
00:13:12.973 --> 00:13:13.194
Yeah.

232
00:13:13.294 --> 00:13:16.314
In fact, your confidence, if you miss, you're like screwed up, right?

233
00:13:16.374 --> 00:13:16.894
Absolutely.

234
00:13:16.934 --> 00:13:23.256
So, I mean, I've had it, you know, your opening lift, a lot of guys try to come out too heavy.

235
00:13:23.956 --> 00:13:27.096
And, you know, I'm going to quote Matt Gary here.

236
00:13:27.356 --> 00:13:31.217
I was at a seminar and Matt said, what is the goal of powerlifting?

237
00:13:31.237 --> 00:13:32.937
And everybody's looking around like, what?

238
00:13:33.017 --> 00:13:34.378
He goes, the goal is to win.

239
00:13:34.978 --> 00:13:35.438
How do you win?

240
00:13:35.458 --> 00:13:35.558
Yeah.

241
00:13:36.838 --> 00:13:37.619
Have the biggest total.

242
00:13:38.040 --> 00:13:39.581
What's the best way to get the biggest total?

243
00:13:40.182 --> 00:13:46.270
Hit as many lifts as you possibly can because you do not get credit for the lifts that you load and miss.

244
00:13:47.231 --> 00:13:52.817
He said the best lifters in the world, on average, hit seven and a half out of nine attempts, on average.

245
00:13:53.759 --> 00:13:56.342
So you'd have people that would go into meets and it'd be like, well...

246
00:13:57.240 --> 00:13:59.482
load up my PR because I got three chances to hit it.

247
00:14:00.042 --> 00:14:00.202
Right.

248
00:14:00.242 --> 00:14:02.864
And then they ended up getting nothing or they get only one lift in.

249
00:14:03.164 --> 00:14:03.405
Right.

250
00:14:04.485 --> 00:14:09.869
And he's like, you know, and I'm learning to take what was there on the day.

251
00:14:10.390 --> 00:14:16.494
You know, I've had meets where I've gone in and like one lifts clicking, but the others aren't right.

252
00:14:16.675 --> 00:14:19.657
And I, but I still was able to win cause I didn't get greedy.

253
00:14:20.017 --> 00:14:26.042
It was like, okay, you know, bench press like at worlds in 2015, my squat on fire, gold medal squat world record.

254
00:14:26.642 --> 00:14:31.185
got to bench press, and I'm like five kilos under what I'm usually doing.

255
00:14:31.566 --> 00:14:36.209
And we could have tried to eke it out, and I would have missed, right?

256
00:14:36.229 --> 00:14:37.630
And I'd have been stuck with a lighter weight.

257
00:14:38.211 --> 00:14:42.054
But for my third attempt, we just went up two and a half kilos because that was all I had.

258
00:14:42.514 --> 00:14:42.914
I got it.

259
00:14:43.375 --> 00:14:47.558
But hey, that two and a half kilos mattered when it came down to getting the silver medal overall.

260
00:14:48.178 --> 00:14:49.859
And then for deadlift, my deadlift was good.

261
00:14:50.420 --> 00:14:54.342
But I was able to... A lot of guys get solely focused on, I got to PR every lift.

262
00:14:54.362 --> 00:14:55.843
And it's like, that rarely happens.

263
00:14:56.223 --> 00:15:03.348
Is it like in mixed martial art and combat sport, you have guys that are very good in the gym, but when it's time to perform under the light, they crumble.

264
00:15:03.548 --> 00:15:05.270
They just can't pull the trigger.

265
00:15:06.390 --> 00:15:07.891
Is that the same thing in powerlifting?

266
00:15:08.031 --> 00:15:08.312
Absolutely.

267
00:15:08.332 --> 00:15:12.414
Especially with some of the young guys who are used to hitting really big numbers in the gym.

268
00:15:12.434 --> 00:15:15.817
And it's a different... That's crazy because I would think...

269
00:15:16.457 --> 00:15:20.999
that would not be any difference because it's just lifting in a straight line.

270
00:15:21.519 --> 00:15:22.459
Pressure makes a difference.

271
00:15:22.659 --> 00:15:26.181
Yeah, it showcases the importance of the preparation and the mental game, right?

272
00:15:26.201 --> 00:15:31.063
And the other thing is, too, when you're in the gym, you're used to going at your pace, you're using your equipment.

273
00:15:31.823 --> 00:15:33.424
You're in your environment.

274
00:15:33.984 --> 00:15:35.205
You got your music on.

275
00:15:35.726 --> 00:15:38.968
And when you're out of meat, I mean, like I'm always like, okay, I'm five out.

276
00:15:39.188 --> 00:15:40.949
Now I'm going to start putting my music up.

277
00:15:41.049 --> 00:15:42.790
You know, I'm going to start getting, okay, I'm three out.

278
00:15:42.990 --> 00:15:44.811
Now I'm going to start getting my belt on.

279
00:15:45.151 --> 00:15:45.472
Okay.

280
00:15:45.892 --> 00:15:47.693
Next lifter before me, I got my wrist wraps on.

281
00:15:48.153 --> 00:15:50.995
And now like when that lifter's up there, it's like, we're going max.

282
00:15:51.075 --> 00:15:51.896
Like I want...

283
00:15:52.716 --> 00:15:53.536
blood and guts.

284
00:15:53.636 --> 00:15:55.737
Like I've got everything going on inside my head.

285
00:15:55.797 --> 00:15:56.017
Right.

286
00:15:56.577 --> 00:16:03.679
But I'm timing that because I've got it, but I've had it where two lifters out, somebody gets injured and now there's like a five minute break.

287
00:16:04.139 --> 00:16:04.359
Right.

288
00:16:04.899 --> 00:16:11.841
So it does change how things happen because, and also you want to really fuck with your head, watch a lifter get injured right in front of you.

289
00:16:11.881 --> 00:16:12.101
Right.

290
00:16:12.601 --> 00:16:15.922
So it does change how that stuff works.

291
00:16:16.462 --> 00:16:18.563
So yeah, you'll have people who do well in the gym and,

292
00:16:19.350 --> 00:16:21.717
but then don't do very well on meat day.

293
00:16:21.737 --> 00:16:27.493
And I've even seen lifters who consistently came up short and then they got some really good coaching skills

294
00:16:28.254 --> 00:16:30.515
And then went off and had phenomenal careers.

295
00:16:30.615 --> 00:16:35.996
I mean, the guy I was telling you about who, you know, at the first nationals I did, his coach texted my coach.

296
00:16:36.016 --> 00:16:38.777
It was like, Lane's totally in Bryce's head right now.

297
00:16:39.237 --> 00:16:41.698
Bryce went on to win multiple world championships, you know?

298
00:16:42.138 --> 00:16:54.362
One thing I used a lot in my career, and I mean, a lot of people don't really believe in it, but I want to know if it's something that you used or you've seen people using in powerlifting is visual experience.

299
00:16:55.722 --> 00:16:56.242
Imagery.

300
00:16:56.743 --> 00:17:03.746
Like before a fight, I always make myself thinking about different scenarios that might occur in order to prepare myself.

301
00:17:03.786 --> 00:17:07.268
So when it happened in a fight, I feel it's not the first time that it actually happened.

302
00:17:07.288 --> 00:17:09.009
It's exactly what you need to do.

303
00:17:09.289 --> 00:17:12.331
And I always force myself to have a positive outcome.

304
00:17:12.351 --> 00:17:14.692
So let's say something negative pops in my head.

305
00:17:14.732 --> 00:17:15.733
I'm getting dropped.

306
00:17:16.293 --> 00:17:21.516
I cannot end my visualization session like that because it will leave a scar in my mind.

307
00:17:21.576 --> 00:17:22.917
I want to force myself

308
00:17:23.557 --> 00:17:28.708
to find out how I'm going to get back the upper hand, scramble back up and get control in the fight.

309
00:17:28.728 --> 00:17:29.950
And then I can go on with my day.

310
00:17:29.990 --> 00:17:32.255
Is this the same thing in powerlifting?

311
00:17:32.495 --> 00:17:32.796
Yeah.

312
00:17:32.896 --> 00:17:33.237
I mean...

313
00:17:34.345 --> 00:17:38.809
I visualize like missing an attempt and then, okay, coming back and hitting my other ones, right?

314
00:17:39.590 --> 00:17:47.257
You know, I visualize the wrong weight getting loaded and then them having to take a pause and me doing... And, you know, it's interesting you talk about this.

315
00:17:47.277 --> 00:17:48.098
I read a book.

316
00:17:48.698 --> 00:17:56.225
A lot of people roll their eyes because they think it's some sort of esoteric, but it actually works for me.

317
00:17:56.405 --> 00:17:56.725
It works.

318
00:17:57.185 --> 00:18:11.131
There's actually a book out there called The Survivor's Club, and it was about people who survive catastrophic events, like people who are in buildings in 9-11, people who have been in plane crashes, boats sinking, like all kinds of crazy stuff, right?

319
00:18:11.191 --> 00:18:14.092
And basically the book boiled it down to like, it's 70% luck.

320
00:18:14.112 --> 00:18:15.953
Like if you're in the wrong place at wrong time, it's...

321
00:18:16.872 --> 00:18:44.002
stuff right but but one of the things that talked about was the people who survived had tended to think about what if something bad happened to me because people think when like catastrophes happen they think everybody's running around freaking out and that's not what happens people freeze they freeze because they've never vision like if you're in a building and you see a plane coming directly you your brain literally shuts off because you can't process what's happening yeah right

322
00:18:44.782 --> 00:18:50.044
But if you visualized something bad happening in your life, if you visualize terrible things,

323
00:18:51.760 --> 00:18:54.442
it won't be the first time your brain has had to make that connection.

324
00:18:54.462 --> 00:18:54.682
Yeah.

325
00:18:54.722 --> 00:18:56.243
It will be faster to react, right?

326
00:18:56.303 --> 00:18:56.903
So, yeah.

327
00:18:57.003 --> 00:19:09.350
And, and that was the other thing the book said is basically the people who were more likely to survive those, they, when something happened, they took a moment to assess the situation, but then they made a decision and they committed to the decision and went for it.

328
00:19:10.431 --> 00:19:13.933
And in powerlifting, obviously way different than life and death.

329
00:19:14.093 --> 00:19:18.696
But one of the things I did when I competed in worlds in 2015, it was in Finland, right?

330
00:19:18.716 --> 00:19:20.317
So time zone change, right?

331
00:19:21.195 --> 00:19:21.815
all that stuff.

332
00:19:22.216 --> 00:19:25.117
I got over there a week early, right?

333
00:19:26.318 --> 00:19:32.801
And I went to the meet for a couple days.

334
00:19:33.261 --> 00:19:34.101
I went to the meet for a couple days.

335
00:19:34.441 --> 00:19:39.044
I found out which lifting platform I was going to be on because there was like three different lifting platforms.

336
00:19:39.884 --> 00:19:44.646
And I waited until there was a break and I went out to the platform.

337
00:19:44.686 --> 00:19:47.988
I said, okay, where am I going to look when I get out here for my squat?

338
00:19:49.418 --> 00:19:52.760
Okay, visualize, think about what I'm going to do, right?

339
00:19:52.780 --> 00:19:53.461
Did all that stuff.

340
00:19:53.881 --> 00:19:57.183
And then I also went and made sure, okay, all my family has got their passes.

341
00:19:57.203 --> 00:19:59.985
And actually there ended up being a screw up where it was good.

342
00:20:00.025 --> 00:20:05.269
I went because if I had tried to go like the day of and work this out or everything, and then I'm going to the warmup room.

343
00:20:05.289 --> 00:20:06.650
I'm like, okay, where's the bathroom?

344
00:20:06.810 --> 00:20:08.351
Like just write down the little things, right?

345
00:20:08.371 --> 00:20:08.992
Yeah, it's important.

346
00:20:09.192 --> 00:20:09.792
You're prepared.

347
00:20:09.812 --> 00:20:11.133
Yeah, it's part of preparation.

348
00:20:11.213 --> 00:20:13.315
I brought my own scale to make sure my body weight was on.

349
00:20:13.335 --> 00:20:19.800
And then when I landed, the first thing I did, got on my scale, saw what it was, went to the meat, found the meat scale,

350
00:20:21.045 --> 00:20:23.327
Didn't change in and didn't go to the bathroom, didn't eat anything.

351
00:20:23.987 --> 00:20:24.247
Okay.

352
00:20:24.848 --> 00:20:27.450
My scale's a half kilo heavier.

353
00:20:27.470 --> 00:20:27.790
Perfect.

354
00:20:28.030 --> 00:20:28.230
Right?

355
00:20:28.871 --> 00:20:32.653
So now I've done all these little things.

356
00:20:33.134 --> 00:20:34.535
And do all those things mean I'm going to win?

357
00:20:34.555 --> 00:20:35.555
No, they don't mean I'm going to win.

358
00:20:35.936 --> 00:20:42.200
But I've drastically improved my chances because now little stuff that could have tripped me up, I'm not thinking about.

359
00:20:42.220 --> 00:20:43.661
I know exactly where everything is.

360
00:20:43.721 --> 00:20:45.022
I'm familiar with the situation.

361
00:20:45.322 --> 00:20:49.305
And then the two days before the meet, I didn't go anywhere close to the event.

362
00:20:49.765 --> 00:20:49.985
Right?

363
00:20:50.246 --> 00:20:50.646
I just...

364
00:20:51.768 --> 00:20:55.632
did some walks, stayed in my hotel room, and stayed focused.

365
00:20:56.372 --> 00:21:01.798
I think you said that it might not help you to win, but it certainly helps you to not lose.

366
00:21:02.038 --> 00:21:02.498
Exactly.

367
00:21:02.618 --> 00:21:04.440
To be at your best.

368
00:21:04.740 --> 00:21:06.122
And that's what mattered the most.

369
00:21:06.563 --> 00:21:12.806
And I, you know, when you've put that much time in, that much training, like obviously we're not winning big money like you guys are and that sort of thing.

370
00:21:12.866 --> 00:21:21.250
But when you've put that much time, that much effort in, why would you not do the little things that could really make a difference?

371
00:21:21.510 --> 00:21:26.953
I think people tend to focus on the big thing in terms of performance.

372
00:21:27.013 --> 00:21:33.496
And what really makes the difference is to focus on the little mundane thing that you do every day.

373
00:21:34.376 --> 00:21:36.958
that's where the big progression could be.

374
00:21:37.619 --> 00:21:38.679
I mean, it's not sexy.

375
00:21:38.699 --> 00:21:39.780
We talked about it before.

376
00:21:39.840 --> 00:21:41.742
It's not... People don't want to hear it.

377
00:21:42.222 --> 00:21:44.864
It's not sexy, but that's the truth, you know?

378
00:21:44.884 --> 00:21:46.966
Whether if it's in fighting or lifting.

379
00:21:46.986 --> 00:21:54.211
Yeah, and Hollywood, you know, they kind of make it where it's like there's this big epiphany and something happens and it changes everything.

380
00:21:54.231 --> 00:21:54.351
And...

381
00:21:55.192 --> 00:22:09.896
And yeah, like you had those moments in sports, but those moments are only possible because somebody did a crap load of really boring, really repetitive stuff that probably felt like they were trudging through mud and not really getting anywhere.

382
00:22:10.196 --> 00:22:10.456
Right.

383
00:22:11.116 --> 00:22:16.958
I want to know for kids, is doing powerlifting can have a negative effect on their growth?

384
00:22:17.818 --> 00:22:19.939
So that's one of the big myths that's out there.

385
00:22:20.259 --> 00:22:25.701
So there's actually no evidence that lifting and even lifting heavy weights negatively impacts kids' growth.

386
00:22:26.281 --> 00:22:38.966
In fact, the research shows that kids that lift weights have better metabolic health, have better cognitive function, they actually score better on tests, and they have better bone density and bone formation.

387
00:22:39.706 --> 00:22:44.708
So lifting is, I mean, lifting is great for any age.

388
00:22:45.048 --> 00:22:45.828
And if you think about...

389
00:22:46.977 --> 00:22:49.162
you know, you're worried about loading up a kid.

390
00:22:49.182 --> 00:22:51.809
Well, they used to send kids out to the farm and work all day.

391
00:22:51.829 --> 00:22:53.994
They're doing loads all the time, you know?

392
00:22:54.656 --> 00:22:56.520
So this, I think we've,

393
00:22:57.537 --> 00:23:01.498
It's a misconception because I'm sure a lot of people in the audience have heard this.

394
00:23:01.678 --> 00:23:02.679
Oh, don't lift.

395
00:23:02.759 --> 00:23:04.019
It's not good for your growth.

396
00:23:04.079 --> 00:23:06.420
You know, the human body is incredibly resilient.

397
00:23:06.660 --> 00:23:12.902
You know, if you, in my book, I said, if the only people who really have an excuse not to lift weights is if you don't have a working spinal column.

398
00:23:13.262 --> 00:23:22.004
Other than that, you should be putting some, you should be using some resistance training because it's important for not just muscle and strength, but for bone too.

399
00:23:22.064 --> 00:23:22.584
It's very important.

400
00:23:22.604 --> 00:23:24.145
And metabolic health, metabolic health as well.

401
00:23:24.640 --> 00:23:30.566
is cardiovascular training can have a negative effect on your performance in powerlifting and vice versa?

402
00:23:31.527 --> 00:23:34.470
Because having a big engine burn more fuel, right?

403
00:23:34.510 --> 00:23:37.513
When he says performance, I can't help but go, I'm not impressed with your performance.

404
00:23:38.214 --> 00:23:38.935
I can't help it.

405
00:23:39.375 --> 00:23:39.796
I'm sorry.

406
00:23:41.613 --> 00:23:41.793
No.

407
00:23:41.873 --> 00:23:44.874
So there, I actually just wrote about this in my book.

408
00:23:45.234 --> 00:23:53.155
So for the most part, for most people, the negative interference effect is, is relatively small.

409
00:23:53.615 --> 00:23:57.096
It's mostly a timing effect or just not getting enough overall recovery.

410
00:23:57.416 --> 00:24:06.438
Like if you're doing so much cardio that it's negatively impacting your overall recovery bucket, then, and like making you sore and whatnot, then it can negatively impact your, your lifting.

411
00:24:06.658 --> 00:24:06.898
Okay.

412
00:24:07.178 --> 00:24:07.358
Um,

413
00:24:08.509 --> 00:24:11.502
Also, if you're doing it like very close proximity to your lifting.

414
00:24:11.884 --> 00:24:12.285
Oh, really?

415
00:24:12.326 --> 00:24:13.471
It may negatively impact it.

416
00:24:14.416 --> 00:24:16.738
You mean before you're lifting?

417
00:24:16.899 --> 00:24:19.221
If you would have done cardio before you're lifting.

418
00:24:19.241 --> 00:24:22.624
Yeah, so before it can impact the performance of lifting.

419
00:24:23.404 --> 00:24:25.726
After it can impact the signaling.

420
00:24:25.807 --> 00:24:36.897
So this study was in rodents, but they showed that like basically they resistance trained rodents and then have them do cardio afterwards and it dampened the increase in muscle protein synthesis from lifting.

421
00:24:36.937 --> 00:24:37.197
Wow.

422
00:24:37.597 --> 00:24:40.019
So that being said, when it carried over to humans,

423
00:24:41.621 --> 00:24:44.902
I will say rodent is a very good model for protein metabolism.

424
00:24:45.122 --> 00:24:48.524
Most of the stuff we see in rodents does transfer to humans when it comes to protein metabolism.

425
00:24:49.645 --> 00:24:55.668
So what I tell people is like, listen, if you're going to do strength training and cardiovascular training, put them on separate days if you can, right?

426
00:24:55.728 --> 00:24:56.088
Yeah, yeah.

427
00:24:56.128 --> 00:24:57.729
If you can't, try to separate them.

428
00:24:57.829 --> 00:24:59.750
Do one in the morning, one in the afternoon, right?

429
00:24:59.770 --> 00:25:09.295
And if you can't do that, then I would say do your resistance training and then try to do like upper body resistance training, especially if you're going to do lower body cardio.

430
00:25:09.617 --> 00:25:10.277
Oh, interesting.

431
00:25:10.337 --> 00:25:10.577
Right?

432
00:25:11.057 --> 00:25:14.618
Because then you're not having that crossover signaling, right?

433
00:25:15.378 --> 00:25:20.099
And I think duration and modality of cardio probably matters too.

434
00:25:20.439 --> 00:25:30.802
If you're doing a lot of running with a lot of eccentric kind of pounding, that creates more muscle damage than if you did biking, which is concentric only.

435
00:25:30.822 --> 00:25:32.362
That's not going to cause you to be really sore.

436
00:25:32.462 --> 00:25:33.842
Like short sprints.

437
00:25:33.862 --> 00:25:35.043
Sprints will make you sore, right?

438
00:25:35.063 --> 00:25:35.403
Make you sore.

439
00:25:35.423 --> 00:25:35.703
Yeah.

440
00:25:35.723 --> 00:25:35.863
Yeah.

441
00:25:36.509 --> 00:25:50.818
Do you think it's a problem that the industry-funded study, do you think it's a problem that there's so many studies that are made in order to promote a certain product but are not really well done?

442
00:25:51.778 --> 00:25:55.261
So, yes, but here's what I'll tell you.

443
00:25:56.141 --> 00:25:58.343
So my research was all industry-funded, okay?

444
00:25:58.783 --> 00:26:03.846
And like Dairy Council, Beef Association, and Egg Nutrition Board.

445
00:26:05.173 --> 00:26:06.093
Does that make it bad?

446
00:26:06.493 --> 00:26:06.773
Good?

447
00:26:07.294 --> 00:26:09.734
It's, you have to get funding from somewhere, right?

448
00:26:09.814 --> 00:26:12.815
Like these, these, these studies are very expensive to run.

449
00:26:13.735 --> 00:26:16.256
Um, and the, the people performing them, they've got to eat too.

450
00:26:16.596 --> 00:26:16.776
Right.

451
00:26:16.796 --> 00:26:19.777
So they've got to have money to, to, cause what else are they going to get paid?

452
00:26:19.957 --> 00:26:20.457
Absolutely.

453
00:26:20.677 --> 00:26:24.358
So it is very difficult, but here's what I'll tell people.

454
00:26:25.578 --> 00:26:27.859
This is why consensus is so important.

455
00:26:28.219 --> 00:26:28.559
Right.

456
00:26:28.703 --> 00:26:34.286
Because the scientific method is perfect, but it's done by people who aren't, right?

457
00:26:34.986 --> 00:26:42.869
And so even I, anybody, we all have our own personal belief systems we've developed, especially with food because we all eat, right?

458
00:26:43.950 --> 00:26:47.211
And so that's why replication is so important.

459
00:26:47.872 --> 00:26:51.513
That's what I really look for when I want to feel confident about an outcome.

460
00:26:51.773 --> 00:26:52.374
It's like, all right.

461
00:26:53.364 --> 00:27:01.046
Is this effect consistent over various different labs over the course of time in different populations?

462
00:27:01.066 --> 00:27:09.167
Like I always say, creatine monohydrate is the most tried and true best supplement, ergogenic supplement in the history of mankind.

463
00:27:09.607 --> 00:27:22.110
Because we have thousands of research studies that generally across the board, some exceptions, but for the most part, 90 plus percent of them show a very similar outcome.

464
00:27:22.830 --> 00:27:25.893
So, yeah, you might have one or two studies here or there, right?

465
00:27:26.593 --> 00:27:27.134
I'll tell you this.

466
00:27:27.174 --> 00:27:38.383
Whenever somebody says an outcome of a study that I'm surprised by, like the headline, when I go and read the actual paper, usually I can go, oh, okay, I see why they found what they found.

467
00:27:38.683 --> 00:27:39.063
Oh, really?

468
00:27:39.243 --> 00:27:40.064
Yeah.

469
00:27:40.084 --> 00:27:40.944
Yeah.

470
00:27:41.024 --> 00:27:45.386
What are those warning signs that you see that when you see a study that it's not done?

471
00:27:45.546 --> 00:27:48.948
What are most of the time the warning signs that you see?

472
00:27:48.968 --> 00:27:56.472
So a lot of times it'll be, they'll make a claim around a certain outcome, but then they won't actually measure the outcome.

473
00:27:56.912 --> 00:28:05.156
So for example, they might say something about, so let's take artificial sweeteners, for example, because that's a really good example of this.

474
00:28:06.918 --> 00:28:21.138
In the cohort studies where they track people over time, they show people who intake more artificial sweeteners have higher rates of obesity, higher rates of type 2 diabetes, and possibly a little bit elevated risk of cancer, right?

475
00:28:22.772 --> 00:28:25.214
Well, there's always the potential for what we call reverse causality.

476
00:28:25.794 --> 00:28:27.455
Are artificial sweeteners causing that?

477
00:28:27.655 --> 00:28:31.558
Or are people with more unhealthy lifestyles more likely to choose artificial sweeteners?

478
00:28:31.999 --> 00:28:38.563
And if we go through and we actually look at the research literature, people who take in more artificial sweeteners actually eat more calories.

479
00:28:38.983 --> 00:28:40.885
They tend to be more obese to start with.

480
00:28:41.185 --> 00:28:45.168
And so they do the artificial sweetened beverages to try to lose weight.

481
00:28:45.428 --> 00:28:46.849
They attempt more weight loss attempts.

482
00:28:47.650 --> 00:28:51.692
They have a higher rate of type 2 diabetes because they're more likely to be obese to start with.

483
00:28:51.893 --> 00:28:52.113
Huh.

484
00:28:52.693 --> 00:28:57.395
So then if we look at the randomized control trials, we see the exact opposite.

485
00:28:57.676 --> 00:28:57.936
Okay.

486
00:28:57.956 --> 00:29:02.958
Sub in artificially sweetened beverages for regular sugar beverages.

487
00:29:03.138 --> 00:29:03.318
Yeah.

488
00:29:04.299 --> 00:29:05.119
Very consistent.

489
00:29:05.359 --> 00:29:06.640
It's down to a study.

490
00:29:07.000 --> 00:29:09.201
They lose weight and get more insulin sensitive.

491
00:29:09.702 --> 00:29:11.643
So why the disagreement between the two studies?

492
00:29:11.723 --> 00:29:14.084
Well, in one, you do what's called randomization.

493
00:29:14.724 --> 00:29:19.566
And randomization is important because in the cohorts, again, we're not telling people to do anything, right?

494
00:29:19.586 --> 00:29:20.507
We're just tracking them.

495
00:29:21.582 --> 00:29:26.065
But if you and I go into a study and they say, George, you're taking artificial sweetened beverages.

496
00:29:26.285 --> 00:29:28.667
Blaine, you're doing the sugar sweetened beverages, right?

497
00:29:29.647 --> 00:29:30.008
Now,

498
00:29:31.041 --> 00:29:43.984
if they're doing that for hundreds of people, yeah, you may have differences in baseline characteristics between individuals, but since you're randomizing them, you can assume that those differences in characteristics will be randomly distributed across the groups.

499
00:29:44.705 --> 00:29:51.266
And so if you have a difference, it's most likely due to the treatment rather than some difference in baseline characteristics.

500
00:29:51.286 --> 00:29:52.347
Does that make sense?

501
00:29:52.807 --> 00:29:57.088
The biggest myth out there is that you need, that the barrier to you...

502
00:29:58.024 --> 00:30:03.447
Becoming healthy, fit, and feeling good is some really complicated formula.

503
00:30:03.487 --> 00:30:03.888
It's not.

504
00:30:04.348 --> 00:30:05.209
Don't eat too much.

505
00:30:05.869 --> 00:30:10.192
Eat an appropriate amount of calories for your energy expenditure, whatever that is.

506
00:30:11.072 --> 00:30:11.933
Eat enough protein.

507
00:30:12.613 --> 00:30:13.454
Eat enough fiber.

508
00:30:14.414 --> 00:30:16.596
Train hard, preferably multiple times a week.

509
00:30:17.272 --> 00:30:22.596
I want to know, we talk about study, is there something that surprised you?

510
00:30:22.616 --> 00:30:24.758
A study that you were not expecting?

511
00:30:25.358 --> 00:30:27.520
Like something that sort of shifts your paradigm.

512
00:30:27.540 --> 00:30:33.204
You had an idea about, a misconception about something, you're like, holy shoot, that just proved it wrong.

513
00:30:34.700 --> 00:30:41.224
So very rarely does one study completely shift how I feel about stuff because I want to see it repeated.

514
00:30:41.505 --> 00:30:42.025
You know what I mean?

515
00:30:43.446 --> 00:30:47.409
But there have been times where I very much change my mind on certain things.

516
00:30:48.089 --> 00:30:51.892
You know, the one I use all the time is LDL cholesterol.

517
00:30:51.912 --> 00:30:53.873
I used to be very much, ah, it doesn't matter.

518
00:30:53.893 --> 00:30:56.155
It's more about the HDL to LDL ratio.

519
00:30:56.175 --> 00:30:56.575
Mm-hmm.

520
00:30:57.035 --> 00:31:01.840
And then these really impressive studies coming out with Mendelian randomization.

521
00:31:02.361 --> 00:31:03.983
So we're talking about a randomized control trial.

522
00:31:04.343 --> 00:31:11.971
Well, you can do that with genetics too, because when you are, when you're born, you get one allele from your mom and one allele from your dad, right?

523
00:31:12.492 --> 00:31:13.753
And those are assigned randomly.

524
00:31:13.773 --> 00:31:13.894
Right.

525
00:31:14.474 --> 00:31:20.602
Interestingly enough, some people naturally secrete more or less LDL cholesterol.

526
00:31:20.823 --> 00:31:21.063
Okay.

527
00:31:21.083 --> 00:31:21.243
Right?

528
00:31:21.804 --> 00:31:28.252
Now, what's difficult about looking at, say, LDL and heart disease is heart disease develops over decades, right?

529
00:31:28.593 --> 00:31:32.037
So even in a really good randomized control trial, if we do it 10 years...

530
00:31:33.142 --> 00:31:34.704
Who knows what the diet was before?

531
00:31:35.145 --> 00:31:37.769
Who knows how much plaque they already had?

532
00:31:37.789 --> 00:31:47.283
There are some serious confounding variables here, but Mendelian randomization looks at lifelong exposure to something and then the risk of it, right?

533
00:31:47.723 --> 00:31:48.524
And it is random.

534
00:31:49.185 --> 00:31:49.426
So...

535
00:31:50.450 --> 00:31:57.293
What's really cool is if you look at lifetime exposure to LDL cholesterol and the risk of heart disease, you can draw like a straight line through it.

536
00:31:57.693 --> 00:31:58.233
Already?

537
00:31:58.253 --> 00:31:59.213
Oh, yeah.

538
00:31:59.634 --> 00:32:00.754
And what's really interesting...

539
00:32:00.774 --> 00:32:05.616
So even if your good cholesterol is high, it's still bad to have...

540
00:32:06.196 --> 00:32:06.837
High and bad.

541
00:32:06.917 --> 00:32:07.157
Yeah.

542
00:32:07.197 --> 00:32:08.619
So it's very interesting with HDL.

543
00:32:08.799 --> 00:32:10.921
HDL is more of an indicator of metabolic health.

544
00:32:11.181 --> 00:32:11.402
Okay.

545
00:32:11.442 --> 00:32:20.331
But when they give drugs that raise HDL or they have people who have genetic variants that cause them to secrete more HDL, it doesn't actually lower the risk of cardiovascular disease.

546
00:32:20.891 --> 00:32:23.714
Now it's good to have higher HDL because it means you're more insulin sensitive.

547
00:32:23.734 --> 00:32:25.556
It means you have better metabolic health, which is good.

548
00:32:25.576 --> 00:32:26.157
Yeah.

549
00:32:26.437 --> 00:32:31.740
Um, but just raising HDL itself doesn't appear to be cardio protective.

550
00:32:32.340 --> 00:32:34.442
Now with LDL, what's really interesting.

551
00:32:34.502 --> 00:32:35.422
I didn't, I didn't know that.

552
00:32:35.442 --> 00:32:36.443
I like just, you just.

553
00:32:36.783 --> 00:32:38.744
But I mean, I changed my mind on this.

554
00:32:38.984 --> 00:32:39.965
Like five, six years ago.

555
00:32:40.425 --> 00:32:42.046
How long has it been shown?

556
00:32:42.206 --> 00:32:43.827
This is, is it a recent?

557
00:32:44.007 --> 00:32:47.249
Probably for one of the most impactful paper came out in, I think, 2012.

558
00:32:47.329 --> 00:32:48.369
Oh, wow.

559
00:32:48.469 --> 00:32:48.930
Originally.

560
00:32:49.110 --> 00:32:49.610
Interesting.

561
00:32:49.690 --> 00:32:52.093
And now we're talking about millions and millions of data points now.

562
00:32:52.633 --> 00:33:07.328
And what's really cool is regardless of the variant, so whether the variant affects the LDL receptor, meaning clearance, or LDL secretion, or the amount of cholesterol you absorb from your diet,

563
00:33:08.222 --> 00:33:16.167
Regardless of the type of variant, it has the exact same effect on cardiovascular disease from the lowering.

564
00:33:16.207 --> 00:33:25.653
So for every one millimolar lowering of LDL over the course of a lifetime, which is about, I think, like 38.7 milligrams per deciliter...

565
00:33:27.073 --> 00:33:30.614
50 to 55% reduction in the risk of cardiovascular disease, right?

566
00:33:30.814 --> 00:33:32.655
For every one, every one millimolar.

567
00:33:33.275 --> 00:33:38.137
And again, it doesn't matter how they get it lower, whatever the mechanism.

568
00:33:38.657 --> 00:33:42.358
So that's where I get like really confident in some data where it's like, okay...

569
00:33:43.546 --> 00:33:45.268
They did it all these different ways.

570
00:33:45.888 --> 00:33:50.712
And it's still not only is it consistent effect, it is a dose response effect.

571
00:33:51.053 --> 00:33:51.333
You know?

572
00:33:52.034 --> 00:33:53.675
So that was something that changed my mind, dog.

573
00:33:53.795 --> 00:33:53.995
Yeah.

574
00:33:54.015 --> 00:34:01.382
You just like, just blew my mind because I have sort of a, quite a, myself, I have a high, bad cholesterol.

575
00:34:01.442 --> 00:34:01.882
Yeah, me too.

576
00:34:01.963 --> 00:34:03.304
I've been told, oh, you're good.

577
00:34:03.444 --> 00:34:04.945
Cholesterol is high as well.

578
00:34:04.965 --> 00:34:08.188
So you will negate it, but which is not the case, right?

579
00:34:08.448 --> 00:34:08.588
Yeah.

580
00:34:08.608 --> 00:34:10.170
I mean, I could be more at risk.

581
00:34:10.470 --> 00:34:14.351
Yeah, and it's important to, you know, so I started taking a statin.

582
00:34:15.051 --> 00:34:23.073
So I was like 150 milligrams per deciliter of LDL cholesterol, and I started taking a mild statin, and it knocked it down to like 75.

583
00:34:23.833 --> 00:34:29.795
And I mean, here's what I want to impart, because some people will get this, they don't understand how risk works, right?

584
00:34:31.500 --> 00:34:35.682
You are probably overall very low risk because you're in really good shape.

585
00:34:36.402 --> 00:34:40.384
You have really good insulin sensitivity, I'm guessing, probably very low inflammation.

586
00:34:40.644 --> 00:34:45.886
So overall your risk is low, but it would be lower if your LDL was also lower.

587
00:34:45.906 --> 00:34:46.807
Does that make sense?

588
00:34:47.147 --> 00:34:51.069
Yeah, I'm not in that danger line, but I'm still higher than the average, you know?

589
00:34:51.109 --> 00:34:51.369
Yeah.

590
00:34:51.409 --> 00:34:53.050
When my blood work came up.

591
00:34:53.130 --> 00:34:54.030
And a lot of it's genetics.

592
00:34:54.210 --> 00:34:54.370
Okay.

593
00:34:54.390 --> 00:34:55.951
A lot of it's genetics.

594
00:34:56.111 --> 00:34:56.371
Okay.

595
00:34:56.611 --> 00:34:59.472
Like, if you're eating high fiber, lower saturated fat.

596
00:34:59.512 --> 00:35:00.933
A lot of maybe red meat.

597
00:35:00.993 --> 00:35:01.933
I eat a lot of red meat.

598
00:35:02.194 --> 00:35:02.814
It's not... No?

599
00:35:02.874 --> 00:35:03.014
It's...

600
00:35:03.494 --> 00:35:07.956
Red meat only because if it's really fatty cuts of red meat, they can be high in saturated fat.

601
00:35:08.016 --> 00:35:08.276
Okay.

602
00:35:08.396 --> 00:35:10.637
And saturated fat will raise LDL cholesterol.

603
00:35:10.737 --> 00:35:10.957
Okay.

604
00:35:10.977 --> 00:35:14.878
But like I eat red meat pretty regularly, but I choose like leaner cuts like sirloin and that sort of thing.

605
00:35:14.998 --> 00:35:15.879
Okay.

606
00:35:16.419 --> 00:35:18.900
But yeah, like that's something I changed my mind on.

607
00:35:19.140 --> 00:35:20.200
It's very interesting.

608
00:35:20.220 --> 00:35:27.883
I want you to talk to me about the, you know, the people who want to lose weight, you know, like the problem of obesity.

609
00:35:28.083 --> 00:35:28.424
Yeah.

610
00:35:30.178 --> 00:35:32.100
Is it genetic?

611
00:35:32.740 --> 00:35:36.503
Is it the natural environment?

612
00:35:37.564 --> 00:35:40.907
Because there is people that claim, oh, it's a genetic problem.

613
00:35:43.148 --> 00:35:44.489
It's a gene problem.

614
00:35:44.509 --> 00:35:44.850
Yeah.

615
00:35:45.330 --> 00:35:45.810
So it's both.

616
00:35:46.251 --> 00:35:46.611
Okay.

617
00:35:47.412 --> 00:35:52.316
But the genes that are affected are around appetite.

618
00:35:53.063 --> 00:36:00.527
So people who are more prone to obesity, they have lower sensitivity to satiety signals.

619
00:36:00.887 --> 00:36:02.268
So it doesn't regulate the same way.

620
00:36:03.168 --> 00:36:08.130
And they also get usually a bigger reward from food.

621
00:36:08.150 --> 00:36:14.113
So you mean eating something with sugar would be more pleasurable for them than it would be?

622
00:36:14.353 --> 00:36:16.194
But how did they measure that?

623
00:36:16.234 --> 00:36:19.196
Did they, because it's- So subjective, right?

624
00:36:19.916 --> 00:36:22.557
Some of it's subjective, but then there are actually hormones you can measure.

625
00:36:22.597 --> 00:36:26.357
There's signaling in the brain you can measure to actually like, you know, fMRIs and whatnot.

626
00:36:26.377 --> 00:36:29.338
So you can look at kind of how the pleasure center lights up and those sorts of things.

627
00:36:29.838 --> 00:36:46.221
So genetically, because they have more pleasure eating those sugar and they don't have the, you said the fullness, they don't feel full as much as... Or even if they feel physically full, they can still have a compulsion to feel like they want to eat.

628
00:36:46.462 --> 00:36:46.822
Wow.

629
00:36:46.902 --> 00:36:47.402
Interesting.

630
00:36:47.622 --> 00:36:48.242
And...

631
00:36:50.382 --> 00:36:54.286
They also like more obese prone people.

632
00:36:54.767 --> 00:37:05.098
So you've probably met people, maybe you're one of these, like if you tend to eat too much, you can get like real sweaty and fidgety and like you almost like want to move because you've eaten too much, right?

633
00:37:05.118 --> 00:37:05.218
Yeah.

634
00:37:06.139 --> 00:37:10.481
that's a very distinct characteristic of what they call obese-resistant individuals.

635
00:37:10.982 --> 00:37:17.765
So obese-resistant individuals, when they overeat, they will tend to spontaneously just get more active without even realizing it, right?

636
00:37:17.825 --> 00:37:20.766
Whereas obese-prone will tend to just be flat.

637
00:37:20.926 --> 00:37:23.848
They won't increase their activity naturally in response to overfeeding.

638
00:37:24.348 --> 00:37:28.630
So you've got appetite, you've got energy expenditure working at both ends, right?

639
00:37:29.150 --> 00:37:32.152
And even with all that, it took the...

640
00:37:33.247 --> 00:37:39.953
obesogenic environment we have now to really essentially set people up to where they became obese, right?

641
00:37:39.993 --> 00:37:44.817
Because our genetics didn't change that much in 75 years, right?

642
00:37:45.297 --> 00:37:47.779
But obesity is in the last 75 years, really.

643
00:37:47.799 --> 00:37:49.861
I mean, before that, it was less than 5% of the population.

644
00:37:49.961 --> 00:37:50.221
Okay.

645
00:37:50.722 --> 00:38:00.550
So what happened was you had hyperpalatable foods, but not just hyperpalatable energy-dense foods.

646
00:38:00.570 --> 00:38:00.850
Okay.

647
00:38:01.689 --> 00:38:02.630
You could get them anywhere.

648
00:38:03.010 --> 00:38:03.810
This is the real key.

649
00:38:04.250 --> 00:38:08.013
Because 50s and 60s, we had ultra-processed, hyperpalatable foods.

650
00:38:08.313 --> 00:38:10.094
You had cookies, cakes, all that kind of stuff.

651
00:38:10.734 --> 00:38:15.797
But if you wanted something like that, you were making it yourself or you were walking to the bakery to get it.

652
00:38:16.217 --> 00:38:16.918
Yeah, that's true.

653
00:38:17.578 --> 00:38:21.179
Whereas now, I mean, you don't even have to order- More accessible, right?

654
00:38:21.500 --> 00:38:23.080
Gas station, wherever, right?

655
00:38:23.280 --> 00:38:24.020
Yeah, it's crazy.

656
00:38:24.040 --> 00:38:27.222
Or I'll just get on DoorDash and order whatever I want, right?

657
00:38:27.642 --> 00:38:28.902
You don't even have to leave your house.

658
00:38:29.343 --> 00:38:37.566
And we went from actual skill labor jobs to most people being in an office working on a computer.

659
00:38:38.046 --> 00:38:40.487
And all those factors coming together-

660
00:38:41.327 --> 00:38:43.349
is what produced the obesity crisis, right?

661
00:38:43.409 --> 00:38:50.755
And so the, you know, my- We're bombarded, we're tempted to buy bad stuff and to consume, right?

662
00:38:50.775 --> 00:38:54.197
If you're less active, it actually dysregulates your appetite signaling.

663
00:38:54.678 --> 00:38:59.662
So exercise is actually one of the best things to improve your sensitivity to satiety signals.

664
00:39:00.162 --> 00:39:02.404
My PhD advisor, he had a great line.

665
00:39:02.424 --> 00:39:06.928
He said, genetics load the gun for obesity, but behavior and environment pull the trigger.

666
00:39:07.828 --> 00:39:08.209
And so-

667
00:39:09.388 --> 00:39:17.952
What you're seeing now with these new obesity treatments is basically what they're doing is they're just the best appetite suppressants known to man.

668
00:39:19.273 --> 00:39:25.796
And they've also, like a lot of people who I've talked to, they say, calm the food noise down.

669
00:39:26.036 --> 00:39:26.997
My girl says this.

670
00:39:27.057 --> 00:39:31.079
She's a nurse practitioner and she works in medical weight loss.

671
00:39:32.148 --> 00:39:34.811
She said she even tried some of these GLP-1s.

672
00:39:35.391 --> 00:39:41.878
She's very in shape, but she did it for her blood sugar regulation because she tends to run a little bit high blood sugar, even being lean.

673
00:39:42.799 --> 00:39:43.659
And she said, like...

674
00:39:44.498 --> 00:39:48.580
Yeah, like it very much calmed down the food noise in my brain.

675
00:39:49.240 --> 00:39:55.183
And what's really interesting too is some of these GLP-1 memetics, they're actually seeing benefits for like addiction.

676
00:39:56.024 --> 00:40:08.810
So it seems to like basically kind of, and I don't want to speak outside my area, but from preliminary reports, it seems like it kind of like helps with the impulse control center of your brain.

677
00:40:09.210 --> 00:40:11.151
You're not as impulsive essentially.

678
00:40:12.068 --> 00:40:22.992
But, you know, I think these, you know, I kind of went into this like as a side note, but these basically make it so the obesogenic environment now doesn't have a hold on people.

679
00:40:24.173 --> 00:40:28.114
I know now I'm going to make a lot of people mad and it's very controversial.

680
00:40:28.194 --> 00:40:29.315
It's my favorite pasta.

681
00:40:30.924 --> 00:40:32.365
Vegan and carnivore.

682
00:40:33.085 --> 00:40:37.068
It's really, we're having this argument with hardcore carnivores and hardcore vegans, right?

683
00:40:38.228 --> 00:40:47.313
So, I mean, again, I was sponsored by the National Cabin's Beef Association, the Egg Nutrition Center, the National Dairy Council.

684
00:40:47.754 --> 00:40:51.396
If anybody has a bias towards high-quality animal protein, it's me, right?

685
00:40:52.176 --> 00:40:54.377
But I would say most people could do with eating more plants.

686
00:40:54.397 --> 00:40:55.418
Now, I'm not going to be a big fan of this.

687
00:40:57.023 --> 00:40:59.465
And I did a video where I said, Elaine, you've got to pick one.

688
00:40:59.925 --> 00:41:01.446
You can only be vegan or carnivore.

689
00:41:01.586 --> 00:41:02.307
Which would you pick?

690
00:41:03.227 --> 00:41:04.388
And I would pick vegan.

691
00:41:04.828 --> 00:41:07.370
Only from the perspective of... Long term, right?

692
00:41:07.450 --> 00:41:08.751
I can get enough protein in.

693
00:41:09.211 --> 00:41:10.812
I might have to supplement with shakes or whatever.

694
00:41:10.852 --> 00:41:11.913
But I can get enough protein in.

695
00:41:12.473 --> 00:41:13.494
And I want that fiber.

696
00:41:13.774 --> 00:41:14.375
I want that.

697
00:41:14.595 --> 00:41:17.617
That is very important, very consistently important for longevity.

698
00:41:18.317 --> 00:41:20.899
Now, people will do carnivore and say, well, I felt better.

699
00:41:21.968 --> 00:41:27.330
Okay, well, if you lose 30, 40, 50 pounds, I have no doubt that you felt better and you may actually, in fact, be healthier.

700
00:41:27.790 --> 00:41:31.591
But you could have done that while still getting some fiber or fruits and vegetables in it, right?

701
00:41:32.191 --> 00:41:36.052
I think that, you know, my question is the best diet, right?

702
00:41:36.472 --> 00:41:38.833
The optimal diet would be a mix of both, right?

703
00:41:38.893 --> 00:41:39.193
Isn't it?

704
00:41:39.433 --> 00:41:42.034
Yeah, I think, you know, there's, there's, so I'm going to touch two things.

705
00:41:42.855 --> 00:41:43.135
Yes.

706
00:41:43.375 --> 00:41:48.098
I think that like getting in some high quality animal protein, it's better amino acid composition.

707
00:41:48.678 --> 00:41:51.459
It's easier to get in that high quality protein.

708
00:41:51.940 --> 00:42:00.664
To be clear, you can have a diet that is still as anabolic as a diet with animal, that has animal protein in it.

709
00:42:00.784 --> 00:42:00.964
Yeah.

710
00:42:01.144 --> 00:42:02.465
It's just going to take a little bit more work.

711
00:42:02.565 --> 00:42:02.785
Yeah.

712
00:42:02.825 --> 00:42:03.005
Right?

713
00:42:03.506 --> 00:42:03.766
Now...

714
00:42:05.280 --> 00:42:07.501
Yes, so there are benefits to including both.

715
00:42:07.681 --> 00:42:07.881
Yeah.

716
00:42:08.221 --> 00:42:24.986
And if you look at what consistently is one of the best diets for cardiovascular disease and cancer and mortality, it's a Mediterranean diet, which is mostly lean proteins, a lot of fiber, legumes, monounsaturated fats and polyunsaturated fats, nuts, those sorts of things.

717
00:42:25.706 --> 00:42:33.229
Now, with your ulcerative colitis specifically, one of the things that I think people conflate with carnivore when they do it and they say, I feel better,

718
00:42:34.088 --> 00:42:39.432
if they have gastrointestinal symptoms, carnivore basically is what's called an elimination diet, right?

719
00:42:39.492 --> 00:42:42.915
So you're taking out a lot of compounds that would be gut irritants.

720
00:42:42.955 --> 00:42:49.600
And when you're experiencing a ulcerative colitis flare-up, fiber is great, but it's not great when you're having a GI flare-up.

721
00:42:49.860 --> 00:42:51.682
It's going to aggravate it when you're having a flare-up.

722
00:42:52.002 --> 00:42:55.345
So a lot of people will cut those fibers-containing foods out.

723
00:42:55.365 --> 00:42:55.725
Okay.

724
00:42:55.925 --> 00:42:57.707
They feel better short term.

725
00:42:58.268 --> 00:43:07.457
But elimination diet, the point is to get your symptoms under control so that you can then add back influence one by one and see what triggers those symptoms versus doesn't.

726
00:43:07.738 --> 00:43:07.978
Right.

727
00:43:08.398 --> 00:43:13.704
But a lot of people think, oh, it was the actual carnivore component of what I was doing.

728
00:43:14.205 --> 00:43:14.926
And it's not that.

729
00:43:14.966 --> 00:43:15.927
It's just that you got your...

730
00:43:17.328 --> 00:43:20.889
your GI symptoms under control enough, but now you don't feel so bad.

731
00:43:21.229 --> 00:43:21.449
Right?

732
00:43:22.230 --> 00:43:32.893
Now, in terms of what did we evolve on, that one of the reasons that human beings have been successful is we are very adaptable to a wide variety of things.

733
00:43:33.433 --> 00:43:40.935
And if you look at the fossil record of humans, you'll find that basically people who live close to the ocean consume more seafood.

734
00:43:41.576 --> 00:43:45.657
People who lived closer to like foraging areas consume more plants.

735
00:43:45.737 --> 00:43:51.844
If you live in an ice age, like some of our ancestors, I'm sure they consume more... And there's areas... More hunting.

736
00:43:52.084 --> 00:43:55.648
And there's areas where they consumed more animal protein, right?

737
00:43:55.748 --> 00:43:57.290
And we can survive on any of them.

738
00:43:57.570 --> 00:43:59.512
And we can do well on many of them.

739
00:44:00.894 --> 00:44:04.337
And so if you look at our gastrointestinal tracts, our teeth...

740
00:44:05.178 --> 00:44:05.958
We're set up to do both.

741
00:44:06.238 --> 00:44:06.919
We're set up to do both.

742
00:44:06.999 --> 00:44:10.220
We can do meat and we can do plants.

743
00:44:11.301 --> 00:44:16.183
And so I think a lot of the this or that is kind of like missing the point.

744
00:44:16.263 --> 00:44:16.583
Yeah.

745
00:44:16.663 --> 00:44:17.963
It's like you can do both.

746
00:44:18.003 --> 00:44:19.004
Now, I do.

747
00:44:19.204 --> 00:44:27.327
I want to say for my vegan friends out there, if you choose to not consume animal products because you just feel it's unethical and that's your value system, yeah.

748
00:44:27.407 --> 00:44:32.269
I could have a debate with you about why I may not align with that value system, but I get it.

749
00:44:32.489 --> 00:44:33.029
I do get it.

750
00:44:33.389 --> 00:44:40.092
And if you're doing that to be, you know, within your value system, I think that's admirable and you can do it in a very healthy way.

751
00:44:40.212 --> 00:44:40.452
Yeah.

752
00:44:41.132 --> 00:44:50.336
But again, like if we're just looking purely from a nutritional perspective, you can include animal products and still have a very, very healthy diet.

753
00:44:51.056 --> 00:44:54.978
And you can include, and you should include quite a bit of plants in a healthy diet.

754
00:44:55.438 --> 00:45:00.400
If you have to pick something that is the most nutrient-dense, what would it be?

755
00:45:00.420 --> 00:45:03.222
Depends on how we define nutrient density, right?

756
00:45:03.242 --> 00:45:03.722
Interesting.

757
00:45:03.962 --> 00:45:07.284
You know, because I hear that term get thrown around a lot, and I go, okay.

758
00:45:07.384 --> 00:45:12.586
On target or style, you want to survive and feed your family, and you don't know when it's going to be your next meal.

759
00:45:12.886 --> 00:45:13.267
Right.

760
00:45:13.347 --> 00:45:15.528
So, I mean, really...

761
00:45:16.949 --> 00:45:19.610
again, nutrient density, we could say, is it vitamins and minerals?

762
00:45:19.670 --> 00:45:21.150
Is it energy density?

763
00:45:21.190 --> 00:45:23.651
Because energy, calories are nutrients, right?

764
00:45:23.731 --> 00:45:24.471
Like, okay.

765
00:45:24.591 --> 00:45:27.852
It's, it's, it's, it's a, it's a, it's a, it's kind of a nebulous term, right?

766
00:45:27.872 --> 00:45:38.674
People say that a lot, but, but I would say that, you know, the, the, from a pure survival perspective, the most difficult nutrient to get is high quality protein.

767
00:45:38.934 --> 00:45:40.054
That's the most difficult one to get.

768
00:45:40.615 --> 00:45:42.035
So from a survival perspective,

769
00:45:47.556 --> 00:45:51.179
woolly mammoth or whatever is freshly killed or whatever.

770
00:45:51.579 --> 00:45:57.123
I mean, you're going to choose the meat because it's more energy dense, there's more calories in it and there's more protein in it.

771
00:45:57.743 --> 00:45:59.244
But again, ideally you do both.

772
00:45:59.584 --> 00:46:00.085
Absolutely.

773
00:46:00.525 --> 00:46:07.830
And a few years ago, there was a guy that came out with a diet according to your blood type.

774
00:46:07.910 --> 00:46:09.051
Is it true or is it...

775
00:46:09.931 --> 00:46:34.975
you know complete bullshit okay i didn't know i wanted to ask you there's actually been a couple systematic reviews that showed that like no difference it's been debunked yeah it's been debunked for a while now yeah yeah interesting interesting if it has the insert whatever diet it's probably bullshit the worst thing that people eat that that the average joe eat that you see all the time what what is it what is it

776
00:46:36.254 --> 00:46:42.983
That we should all stay away, but we feed our kids, we feed our, you know, like a grandma, grandpa, we all do.

777
00:46:43.404 --> 00:46:44.365
And you think it's wrong?

778
00:46:45.206 --> 00:46:45.346
Uh...

779
00:46:46.006 --> 00:46:48.267
You know, I don't necessarily feel that way about any food necessarily.

780
00:46:48.287 --> 00:46:48.727
Okay.

781
00:46:48.887 --> 00:46:54.030
I will say like things high in trans fats, which have largely been out of the diet now.

782
00:46:54.590 --> 00:46:57.131
Trans fats have no redeeming qualities whatsoever.

783
00:46:57.271 --> 00:47:00.773
So hydrogenated oils and whatnot, like you stay away from those.

784
00:47:00.793 --> 00:47:03.334
But for the most part, those have been phased out of the diet.

785
00:47:03.394 --> 00:47:04.214
Okay.

786
00:47:04.514 --> 00:47:05.675
But in general, just like really...

787
00:47:06.255 --> 00:47:10.097
processed, hyperpalatable foods, you know, that are very, very high in calories.

788
00:47:10.657 --> 00:47:14.179
But even then, like, you know, this is where it gets hard from a government perspective, right?

789
00:47:14.199 --> 00:47:20.061
Because like, listen, I don't think it's a good idea to eat a lot of Oreos, but if tomorrow I couldn't have an Oreo, I'd be kind of pissed about it.

790
00:47:20.361 --> 00:47:21.642
You know what I mean?

791
00:47:22.542 --> 00:47:35.788
For people that have kids, for example, before they, when they wake up in the morning and going to school, you want, is it better for them to have a cereal or eggs or, because I see a lot of kids, they eat very bad, right?

792
00:47:35.968 --> 00:47:39.550
I mean, cereal gets a bad rap, but a lot of it's because of the type of cereals that people are eating.

793
00:47:39.570 --> 00:47:45.254
Like, if you're doing, like, whole grain actual cereal fiber, there's some pretty distinct health benefits to that.

794
00:47:45.334 --> 00:47:49.337
But I will say, like, I think it's important to get some high-quality protein in the morning.

795
00:47:49.477 --> 00:47:54.040
Like, when I have time, I'm usually cooking eggs for the kids, you know, and they love eggs.

796
00:47:55.381 --> 00:48:00.044
So, you know, some sort of high quality protein or like my son really likes some of those like Greek yogurts.

797
00:48:00.064 --> 00:48:03.667
So I'll have him eat that, you know, just, I think it's important to start with protein.

798
00:48:04.327 --> 00:48:16.375
I don't think it's a bad thing to have carbs in the morning, but I just think, you know, you've, you've, if you have protein first, it kind of sets you up for the rest of the day because you're, you're getting that dosing on muscle protein synthesis.

799
00:48:17.116 --> 00:48:22.079
And there's some evidence to show that it essentially helps you have kind of a more

800
00:48:24.846 --> 00:48:27.527
My evidence-based people out there are going to cringe, so don't come in there.

801
00:48:27.547 --> 00:48:30.428
I love a little more even blood sugar throughout the day.

802
00:48:30.528 --> 00:48:32.328
Okay, and how about supplement?

803
00:48:33.128 --> 00:48:39.590
I know it's a business, you know, it's a money-making machine for a lot of people, including myself, yeah, 100%.

804
00:48:40.291 --> 00:48:44.252
But if you have to choose one, one supplement that...

805
00:48:45.312 --> 00:48:47.153
for performance and for longevity.

806
00:48:47.233 --> 00:48:48.114
Creatine monohydrate.

807
00:48:48.294 --> 00:48:48.614
Really?

808
00:48:48.734 --> 00:48:49.135
Creatine.

809
00:48:49.475 --> 00:48:49.695
Yeah.

810
00:48:49.875 --> 00:48:54.978
I mean, the cognitive benefits, the physical benefits, the strength benefits, it's very, very safe.

811
00:48:55.539 --> 00:48:59.821
I would choose, you know, whey protein, but like you can get enough protein through your diet.

812
00:49:00.321 --> 00:49:04.524
But it's really hard to get enough creatine through your diet unless you're somebody who's a non-responder.

813
00:49:04.544 --> 00:49:07.006
You already got saturated levels of creatine in your muscle cells.

814
00:49:07.286 --> 00:49:07.586
Okay.

815
00:49:07.626 --> 00:49:12.149
But yeah, creatine monohydrate, just very, very safe, very, very effective.

816
00:49:13.129 --> 00:49:13.350
Um...

817
00:49:14.270 --> 00:49:17.252
And yeah, that would be the one I would choose.

818
00:49:17.332 --> 00:49:19.093
I want to talk about life hacking.

819
00:49:19.453 --> 00:49:19.994
Life hack.

820
00:49:20.894 --> 00:49:22.715
What is the most overrated stuff?

821
00:49:23.095 --> 00:49:24.596
Most overrated stuff?

822
00:49:25.317 --> 00:49:26.537
It's like biohacking stuff?

823
00:49:26.577 --> 00:49:29.579
Yes, that you've seen, that you've debunked many times.

824
00:49:32.481 --> 00:49:35.123
Gosh, probably like alkaline water, stuff like that.

825
00:49:35.423 --> 00:49:36.383
Really?

826
00:49:37.364 --> 00:49:38.144
It's not true?

827
00:49:38.164 --> 00:49:38.705
It doesn't work?

828
00:49:39.125 --> 00:49:39.985
No, not really.

829
00:49:40.025 --> 00:49:42.027
I mean, the reality is...

830
00:49:42.967 --> 00:49:50.810
your, like everything that you consume passes through your stomach, which is like very concentrated hydrochloric acid.

831
00:49:51.890 --> 00:50:03.255
And then like by the time you can change your, the pH of your urine a little bit, but you're not going to change the pH of your blood and you wouldn't want to like just a small change in blood pH could kill you.

832
00:50:03.955 --> 00:50:05.916
So you don't really want to be able to change that stuff.

833
00:50:05.936 --> 00:50:06.056
So

834
00:50:07.145 --> 00:50:09.667
Like my mom drinks the alkaline water just because she likes the taste.

835
00:50:09.687 --> 00:50:10.408
She likes it better.

836
00:50:11.108 --> 00:50:13.290
But yeah, there's not really any health benefits to it.

837
00:50:13.330 --> 00:50:16.133
I'm sure there's a lot of people who are going to hit me for that.

838
00:50:16.353 --> 00:50:16.713
Sorry.

839
00:50:17.794 --> 00:50:19.615
I know you're not a big fan of ice bath.

840
00:50:19.796 --> 00:50:20.216
Here we go.

841
00:50:20.356 --> 00:50:20.836
Here we go.

842
00:50:21.257 --> 00:50:24.980
I'm a big fan and you're not.

843
00:50:25.280 --> 00:50:31.545
I learned something from you that if you do an ice bath close or after your training,

844
00:50:32.386 --> 00:50:36.329
it can prevent you from developing muscle growth, right?

845
00:50:36.649 --> 00:50:49.437
So it won't prevent you, but if you take two groups of people, they've done this, where they resistance train and just do regular recovery like rest, or they have them do ice baths.

846
00:50:49.557 --> 00:50:49.777
Yeah.

847
00:50:51.494 --> 00:50:53.475
we called cold water immersion in the studies.

848
00:50:53.736 --> 00:50:56.238
And then the ice bath was done after their training.

849
00:50:56.258 --> 00:50:56.498
Yeah.

850
00:50:56.718 --> 00:50:57.419
Okay.

851
00:50:57.519 --> 00:51:01.342
Both groups will grow muscle, but the group getting the ice bath grows less muscle.

852
00:51:01.682 --> 00:51:01.963
Sure.

853
00:51:02.363 --> 00:51:08.208
And it appears to be a dampening of the cellular signaling for muscle protein synthesis.

854
00:51:08.288 --> 00:51:15.975
So part of what happens when you resistance train is you create that mechanical tension on the muscle and that stimulates...

855
00:51:16.575 --> 00:51:20.798
your muscle cells to start turning over these proteins, right?

856
00:51:20.818 --> 00:51:27.502
So they break down some old proteins, build up new ones, and when it builds back, it builds back bigger, right?

857
00:51:27.842 --> 00:51:36.988
And there's no data if it has the same effect, if the ice bath is done the morning of the training?

858
00:51:37.008 --> 00:51:37.928
Yeah, that's what we don't know.

859
00:51:38.088 --> 00:51:43.632
We don't know if this is an effect that is, you know, exclusive to just doing it right after your workout or...

860
00:51:44.572 --> 00:51:49.617
Or if you did it, you know, like let's say you did a nice bath in the morning and you train in the afternoon, it's still the same effect.

861
00:51:49.637 --> 00:51:50.077
We don't know.

862
00:51:51.018 --> 00:51:55.182
Based on what I know about muscle growth, I'm kind of split.

863
00:51:55.563 --> 00:51:58.806
I could see a scenario where it doesn't affect it and I could see a scenario where it still does.

864
00:51:58.926 --> 00:51:59.306
Oh, wow.

865
00:51:59.647 --> 00:51:59.967
So.

866
00:52:00.327 --> 00:52:05.552
In a doubt, if your goal is to gain muscle mass, you better not stay away from that.

867
00:52:05.572 --> 00:52:05.812
Well.

868
00:52:05.832 --> 00:52:06.033
Yeah.

869
00:52:06.893 --> 00:52:13.678
Again, I live in reality, which is if somebody really likes, like you say, you like to get up, do that, it just makes you feel good.

870
00:52:13.718 --> 00:52:16.500
For a therapeutic reason, it makes me feel good.

871
00:52:17.401 --> 00:52:22.164
I think it boosts my level of dopamine.

872
00:52:22.184 --> 00:52:28.188
I feel great doing it after I'm out, a few minutes after I feel like I can go through a brick of wall.

873
00:52:28.248 --> 00:52:28.749
Yeah.

874
00:52:29.409 --> 00:52:33.332
So again, it's like if I tell you, well, you can't do that anymore and you love doing it.

875
00:52:33.812 --> 00:52:35.873
Well, maybe you won't like resistance training as much.

876
00:52:35.893 --> 00:52:38.515
You know, I have to live in reality too.

877
00:52:39.276 --> 00:52:44.439
About the contrast, let's say a sauna or a jacuzzi, then you go in an ice bath.

878
00:52:44.459 --> 00:52:46.341
You do that at night before going to bed.

879
00:52:46.361 --> 00:52:48.142
Yeah, it seems to help with sleep.

880
00:52:48.382 --> 00:52:49.022
Okay.

881
00:52:50.063 --> 00:52:54.626
And there's data or is it just subjective?

882
00:52:54.746 --> 00:52:55.747
Sauna for sure.

883
00:52:56.788 --> 00:53:00.550
But the cold allows you to tolerate the sauna for longer, right?

884
00:53:00.970 --> 00:53:01.311
So...

885
00:53:02.483 --> 00:53:17.527
I will say most of the benefits of cold plunge in terms of recovery, which are reducing inflammation, reducing soreness and whatnot, is actually similar benefits from sauna, except sauna

886
00:53:18.589 --> 00:53:20.510
Doesn't negatively impact muscle growth.

887
00:53:20.550 --> 00:53:26.014
And the difference probably is, there's a few modalities that have been shown to improve recovery and not negatively impact muscle growth.

888
00:53:26.295 --> 00:53:27.896
Like I've seen compression garments.

889
00:53:28.356 --> 00:53:28.456
Okay.

890
00:53:28.476 --> 00:53:30.958
So like compression leggings and shirts and stuff.

891
00:53:30.998 --> 00:53:31.498
Yeah, yeah.

892
00:53:31.538 --> 00:53:37.163
Those actually appear to decrease soreness and possibly lower inflammatory markers.

893
00:53:38.260 --> 00:53:42.181
And there's a few other things too, like electrical stim can do that.

894
00:53:42.321 --> 00:53:44.901
Walking even, hot baths, sauna.

895
00:53:45.261 --> 00:53:49.442
And what it seems to be the kind of consistent thing is they improve blood flow.

896
00:53:49.822 --> 00:53:50.142
Really?

897
00:53:50.342 --> 00:53:50.522
Right.

898
00:53:50.602 --> 00:53:56.043
So now with cold plunge, you're slowing down blood flow, right?

899
00:53:56.143 --> 00:54:05.625
So that, we don't know for sure, but I think that may be the difference between why, okay, cold plunge does help with recovery, but it negatively impacts muscle, whereas these others don't.

900
00:54:06.025 --> 00:54:12.410
I think it was a few years ago, a study came out where they were testing subjects that had an injury.

901
00:54:12.571 --> 00:54:14.192
And they were...

902
00:54:14.612 --> 00:54:22.318
I think the result of the study was saying that putting ice on an injury does not help.

903
00:54:22.378 --> 00:54:24.120
Have you heard of something?

904
00:54:24.160 --> 00:54:24.780
Yeah, yeah.

905
00:54:24.840 --> 00:54:25.921
Is it from Harvard?

906
00:54:26.061 --> 00:54:28.223
Or it was like a big thing when it came out.

907
00:54:28.283 --> 00:54:29.024
I was surprised.

908
00:54:29.044 --> 00:54:30.125
What do you think of that?

909
00:54:30.505 --> 00:54:32.607
Yeah, so the old kind of...

910
00:54:35.262 --> 00:54:37.823
logic was, okay, if you have an injury, you put ice on it.

911
00:54:37.943 --> 00:54:38.143
Yeah.

912
00:54:38.503 --> 00:54:45.406
You know, I will say ice may help for like the pain, you know, dampen the pain.

913
00:54:45.426 --> 00:54:45.727
Okay.

914
00:54:46.227 --> 00:54:57.352
But yeah, it may actually have a slightly negative effect on healing just because of the slowing of the removal of like metabolites and debris and whatnot.

915
00:54:57.892 --> 00:55:02.154
Because when you're freezing something, you're slowing things down, right?

916
00:55:02.794 --> 00:55:10.360
So, and it does, even though it reduces inflammation, here's the rub, some inflammation's actually important.

917
00:55:10.760 --> 00:55:12.602
Some inflammation is- So it's in and off-sealing, right?

918
00:55:12.622 --> 00:55:13.643
Yeah, it's part of healing.

919
00:55:13.663 --> 00:55:16.645
And actually for muscle growth, inflammation appears to have a role in healing.

920
00:55:17.045 --> 00:55:18.426
Here's really interesting studies.

921
00:55:19.127 --> 00:55:23.310
They've done studies where they give like high dose, like NSAIDs, like ibuprofen.

922
00:55:24.431 --> 00:55:27.193
And in young people, it impairs muscle growth.

923
00:55:27.854 --> 00:55:30.256
In old people, it enhances muscle growth.

924
00:55:32.199 --> 00:55:34.060
Sorry, I need to pause.

925
00:55:34.120 --> 00:55:40.005
Okay, so for the older people, the ibuprofen help hypertrophy.

926
00:55:40.165 --> 00:55:43.687
And for the young people, how young and how old?

927
00:55:43.847 --> 00:55:47.690
Like 25 years old versus like 65.

928
00:55:48.331 --> 00:55:52.093
But if you look, elderly people have higher levels of baseline inflammation.

929
00:55:52.153 --> 00:55:57.017
Younger people have lower levels of baseline inflammation, which suggests there's like a...

930
00:55:57.497 --> 00:56:01.298
an optimal range of inflammation for muscle growth.

931
00:56:02.118 --> 00:56:04.618
And if you get too low, it's bad.

932
00:56:04.698 --> 00:56:07.119
And if you get too high, it's bad, right?

933
00:56:07.619 --> 00:56:14.100
So this is one of those things where people, when you think about something like inflammation, you think, oh, lower is better, or more is worse.

934
00:56:14.940 --> 00:56:16.140
Not always, right?

935
00:56:16.660 --> 00:56:24.402
And so that's one of the things that I tell people, you know, people want to think about like things in your body as like good, bad.

936
00:56:25.510 --> 00:56:29.393
The reality is everything in there is in there for a reason.

937
00:56:29.533 --> 00:56:32.895
It's only when systems become dysregulated that things can be problematic.

938
00:56:33.675 --> 00:56:35.837
So yeah, I find that research very interesting.

939
00:56:37.638 --> 00:56:38.518
We talk about the cold.

940
00:56:39.859 --> 00:56:41.120
Let's talk about the heat.

941
00:56:42.081 --> 00:56:46.824
After lifting, going in the sauna, can it help hypertrophy and muscle growth?

942
00:56:46.864 --> 00:56:47.144
Absolutely.

943
00:56:47.264 --> 00:56:52.350
I don't know if it's going to help it, but it's definitely not going to impede it.

944
00:56:52.611 --> 00:56:52.871
Okay.

945
00:56:53.031 --> 00:56:54.473
And it may help reduce soreness.

946
00:56:55.975 --> 00:57:01.061
And maybe it could enhance it because you're enhancing blood flow, you're raising skin temperature.

947
00:57:02.283 --> 00:57:05.166
So I could see a path where it might possibly help.

948
00:57:06.107 --> 00:57:07.828
but it certainly doesn't negatively impact it.

949
00:57:07.868 --> 00:57:26.035
So if you want to do that, because it does appear to help with soreness and inflammation and whatnot, then I think a sauna, if your goal is building muscle, and you want kind of a recovery adjunct, like what I do is I don't have a sauna, but I'll just do a hot bath for like 10 minutes, and that appears to have similar effects.

950
00:57:26.215 --> 00:57:31.878
And is a steam room or a hot bath has the same effect of the sauna?

951
00:57:32.733 --> 00:57:38.677
Yeah, I think for steam and sauna, you have to get the overall temperature higher than you do a hot bath.

952
00:57:38.797 --> 00:57:39.077
Okay.

953
00:57:39.157 --> 00:57:47.743
Because if you think about it, like the surface area that's in contact with your skin is much greater when it's water, right?

954
00:57:47.823 --> 00:57:54.148
So if you get that up to, you know, over 100 degrees Fahrenheit, what am I thinking about, like 40 degrees Celsius, I mean...

955
00:57:55.889 --> 00:58:02.678
The feel of what the warmth is is going to be similar to being in a sauna that's 160, 180 degrees.

956
00:58:04.460 --> 00:58:07.924
So yeah, it depends on the modality you're using.

957
00:58:08.104 --> 00:58:12.870
But yeah, they all seem to have a benefit for blood flow and reducing soreness.

958
00:58:13.511 --> 00:58:16.934
You touch on something that is very interesting to me.

959
00:58:16.974 --> 00:58:18.055
It's the compression.

960
00:58:19.597 --> 00:58:21.138
I didn't know that it was effective.

961
00:58:23.481 --> 00:58:30.228
So would you say if you're a professional athlete and you take the plane traveling a lot, it would be good to put on compression suit?

962
00:58:30.428 --> 00:58:31.529
Yeah, it might not be a bad idea.

963
00:58:32.609 --> 00:58:36.812
You know, it's a small effect on recovery, but it does seem to be positive pretty consistently.

964
00:58:37.352 --> 00:58:42.655
But I will say, like, you know, just like leggings or tights or whatever, those are not necessarily compression.

965
00:58:43.115 --> 00:58:44.216
True compression clothing.

966
00:58:44.236 --> 00:58:47.278
I don't know if you've ever had, like, a real, like, compression, like...

967
00:58:47.678 --> 00:58:48.459
They're very tight.

968
00:58:48.619 --> 00:58:49.760
Astronauts.

969
00:58:49.840 --> 00:58:51.201
Yeah, they're not easy to get on.

970
00:58:51.261 --> 00:58:53.824
For a long flight, it might not be the most comfortable thing.

971
00:58:53.844 --> 00:58:54.084
Right.

972
00:58:54.364 --> 00:58:55.665
Like once I get them on, it's fine.

973
00:58:55.685 --> 00:58:57.087
They're comfortable once I get them on.

974
00:58:57.127 --> 00:59:03.933
But, you know, if you're just like putting on leggings to go work out, that's not necessarily the same thing as compression garments.

975
00:59:04.013 --> 00:59:11.680
But, you know, true compression garments, you know, they do appear to help with kind of like circulation and possible recovery.

976
00:59:11.924 --> 00:59:12.506
Nice, nice.

977
00:59:12.526 --> 00:59:13.849
We touched on a lot of things.

978
00:59:14.370 --> 00:59:18.681
I want to know about your future project, your book, like what you're working on.

979
00:59:19.798 --> 00:59:25.183
Yeah, so I don't know how much I can share about the book, but it's going to be about the health benefits of building muscle.

980
00:59:25.884 --> 00:59:33.811
It's going to be basically a step-by-step, whether you're a beginner, intermediate, advanced, you'll be able to get something out of this book.

981
00:59:34.632 --> 00:59:39.676
It's about the health benefits of building muscle and just a systematic way of how to do it.

982
00:59:40.056 --> 00:59:42.278
Like what you need training-wise, training-wise.

983
00:59:44.100 --> 01:00:09.445
nutrition wise supplements everything that has to do with building muscle is is going to be put in there i think last time i checked we were almost done and it's like 300 pages in a google doc and over 500 citations so it's uh okay it's quite dense but i'm i'm very excited about it but it probably won't be out here for you know another year or so because it takes time for things to go through but i'm excited about it's been a fun project nice if you could go back in time and give

984
01:00:17.367 --> 01:00:18.088
It's a tough one.

985
01:00:18.509 --> 01:00:19.409
Just life in general?

986
01:00:20.010 --> 01:00:21.071
Yeah, and everything.

987
01:00:22.152 --> 01:00:23.513
A mistake that you've done?

988
01:00:23.674 --> 01:00:25.415
Oh man, God.

989
01:00:25.716 --> 01:00:26.436
How much time do you got?

990
01:00:26.857 --> 01:00:27.537
One big one.

991
01:00:27.557 --> 01:00:28.058
I think...

992
01:00:33.243 --> 01:00:37.326
I would tell myself to try to slow down a little bit.

993
01:00:37.506 --> 01:00:37.807
Okay.

994
01:00:38.607 --> 01:00:50.136
Um, you know, a lot of the way that I did and still do deal with, uh, stress or fear or anxiety or, um,

995
01:00:52.310 --> 01:00:57.671
pain, emotional pain is to just press forward to the next thing.

996
01:00:57.892 --> 01:01:03.693
Like my, I have made tons of mistakes in my life and business and training and all this kind of stuff.

997
01:01:03.713 --> 01:01:13.956
And the, the one thing that has kept me, I guess, you know, being successful is I plow through pretty much everything, but that's had some negative consequences as well.

998
01:01:14.816 --> 01:01:17.537
And you know, if I could go back, I would just say like, you know,

999
01:01:18.453 --> 01:01:20.513
It's okay, you can slow down a little bit.

1000
01:01:20.533 --> 01:01:22.994
Like pick your spots, you don't have to do it all at once.

1001
01:01:23.214 --> 01:01:28.715
You know, and I think a lot of people- You're driven by performance maybe, that's why, you know?

1002
01:01:28.755 --> 01:01:33.776
Yeah, well, like, you know, like, I mean, it's not a difficult ideology to come up with, right?

1003
01:01:33.796 --> 01:01:37.337
Like, got made fun of, told I was worthless, I'll show you, you know?

1004
01:01:37.357 --> 01:01:40.358
And then you just, you go through achievement, achievement, achievement, and-

1005
01:01:41.519 --> 01:01:45.462
you realize that, I mean, that stuff helps with confidence and whatnot.

1006
01:01:45.522 --> 01:01:51.928
But at the end of the day, if you don't deal with some of the underlying issues there, you know, it will continue to rear its ugly head.

1007
01:01:51.948 --> 01:01:54.570
And I've certainly had those sorts of things come up in my life.

1008
01:01:54.650 --> 01:02:04.358
And, you know, so yeah, I would, I would tell myself to slow down and not to not be driven, but just to pick your shots.

1009
01:02:04.678 --> 01:02:05.179
You know what I mean?

1010
01:02:05.199 --> 01:02:06.280
You don't have to do it all.

1011
01:02:06.740 --> 01:02:08.542
You know, it's, you have to,

1012
01:02:10.296 --> 01:02:12.998
be honest with yourself about the bandwidth you have in your life.

1013
01:02:13.398 --> 01:02:13.678
Right.

1014
01:02:14.239 --> 01:02:21.844
And I think a lot of people, it's like, they want to be an athlete and a scholar and a parent.

1015
01:02:22.664 --> 01:02:26.187
And it's like over the course of your life, you can get all those things.

1016
01:02:27.148 --> 01:02:29.269
but you probably got to do them in different seasons.

1017
01:02:29.970 --> 01:02:32.151
Not necessarily anything even wrong with that.

1018
01:02:32.571 --> 01:02:35.473
It's just, you have to be willing to acknowledge what the trade-off is.

1019
01:02:35.653 --> 01:02:35.813
Right.

1020
01:02:36.093 --> 01:02:36.793
Choose your battle.

1021
01:02:36.833 --> 01:02:37.033
Right.

1022
01:02:37.053 --> 01:02:37.354
Yeah.

1023
01:02:37.414 --> 01:02:37.694
Yeah.

1024
01:02:37.734 --> 01:02:44.898
And I think a lot of people think that they can, and I, I'm guilty of this, of thinking I'm Superman sometimes and I can do it all.

1025
01:02:44.958 --> 01:02:45.238
Right.

1026
01:02:45.518 --> 01:02:49.220
And, um, I've, I think, um, you know, I, I,

1027
01:02:50.661 --> 01:02:59.549
one of the goals I set for myself was say no 90% of the time now, you know, say no 90% of the time now, but it's hard because, and I'm sure you were this way.

1028
01:02:59.609 --> 01:03:04.613
Like what makes you successful is you, at some point you probably said yes to everything, right?

1029
01:03:04.633 --> 01:03:05.834
Like, yeah, you want me to fight that guy?

1030
01:03:06.055 --> 01:03:06.255
Sure.

1031
01:03:06.655 --> 01:03:08.176
Like, let's go tell me when, right?

1032
01:03:08.196 --> 01:03:08.337
100%.

1033
01:03:09.057 --> 01:03:14.182
And then, you know, that's a very difficult thing to shut off once it gets ingrained.

1034
01:03:14.422 --> 01:03:14.842
Yeah.

1035
01:03:15.042 --> 01:03:17.304
And yeah, it's still been a project for me.

1036
01:03:17.384 --> 01:03:23.429
Alain, man, thank you very much for, like, showing me powerlifting today.

1037
01:03:23.529 --> 01:03:25.071
It's something that I've never done.

1038
01:03:25.511 --> 01:03:28.093
And I'm going to start implementing into my routine.

1039
01:03:28.694 --> 01:03:29.054
I love it.

1040
01:03:29.334 --> 01:03:29.735
You were...

1041
01:03:30.155 --> 01:03:34.497
an amazing teacher, you know, and you made me fall in love with it.

1042
01:03:34.557 --> 01:03:43.481
You know, I've tried it only once and you taught me a little trick that I think is going to make a huge difference in my training that I'm going to start and immediately implement in my routine.

1043
01:03:44.141 --> 01:03:48.023
And man, thank you also for sharing all your knowledge with me.

1044
01:03:48.123 --> 01:04:12.970
with my audience you know man you've been a very helpful person uh for me i've learned a lot from you even though you were not there in person but i've been watching a lot of your stuff and thank you for sharing your knowledge man thank you i appreciate i just have one request of course so when i retire from powerlifting and i want to start training jiu-jitsu yeah you you come and teach me a little bit a hundred percent with my pleasure

1045
01:04:13.230 --> 01:04:13.932
I love it.

1046
01:04:14.052 --> 01:04:14.534
Thanks, brother.

1047
01:04:14.935 --> 01:04:17.362
You don't need to wait to retire powerlifting.

1048
01:04:17.402 --> 01:04:18.445
I can do it anytime.

1049
01:04:18.465 --> 01:04:19.347
It would be my pleasure.

1050
01:04:19.367 --> 01:04:19.768
Awesome.

1051
01:04:19.828 --> 01:04:20.370
Awesome.

1052
01:04:20.390 --> 01:04:20.972
Thanks, brother.

1053
01:04:29.640 --> 01:04:30.942
Thank you very much for watching.

1054
01:04:31.522 --> 01:04:35.788
If you like our content, please hit the subscribe button or the like button.

1055
01:04:35.908 --> 01:04:37.530
That stuff really help us a bunch.

1056
01:04:38.051 --> 01:04:46.281
Also, if you have some suggestion on who you would like me to meet or interview, let us know in the comment section or send us an email.

1057
01:04:46.601 --> 01:04:47.763
Thank you and have a great day.