The Art of Manliness - #233： Diet and Nutrition Advice From the Doctor of Gains

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast when it comes to

00:00:18.660 fitness figuring out what kind of diet to follow can get really confusing really fast i mean there

00:00:22.960 are so many plans out there for a person to choose from paleo slow carb carb backloading

00:00:27.980 intermittent fasting if it fits your macros etc and compounding the confusion is all the

00:00:32.560 information out there about timing your nutrition so you get maximal muscle gains while reducing fat

00:00:37.020 accumulation choices can be so overwhelming that some men just give up altogether and go back to 0.92

00:00:41.160 eating whatever it is they feel like mainly cheesy poofs today on the show we cut through all the 1.00

00:00:45.500 confusion when it comes to nutrition and fitness by talking to an actual doctor of gains his name is

00:00:50.600 jordan feigenbaum he's a starting strength coach diet consultant for some of the best competitive

00:00:54.700 power lifters and crossfit athletes in the world and a medical doctor currently doing his residency

00:00:59.420 at ucla today on the show jordan i discuss why barbell training is the best medicine for overall

00:01:04.340 fitness the best way to approach diet for strength training and why you can't gain strength and muscle

00:01:09.080 while simultaneously losing fat sorry to tell you that we also discuss which supplements are the

00:01:14.460 biggest waste of money and which ones actually are scientifically proven to work this episode is

00:01:18.640 jam-packed with actionable information so be sure to take notes and also after the show check out the

00:01:22.840 show notes at aom.is barbell medicine all one word for links to resources where you can delve deeper

00:01:28.120 into this topic all right jordan feigenbaum welcome to the show thanks for having me appreciate it all

00:01:36.980 right so you've got a really interesting background you're a starting strength coach dietitian and a

00:01:43.060 medical doctor an actual medical doctor can you walk us through your cv and how your experience in

00:01:49.880 different but related fields and health and fitness has shaped your philosophy towards fitness

00:01:55.780 sure yeah it's um so it's been an interesting journey um i went to undergrad got a biology degree

00:02:03.640 from truman state university graduate in 2008 and actually i wasn't pre-med or pre-anything which is an

00:02:09.860 interesting you know thing to get a biology degree because what do you do with the bio degree there's

00:02:14.400 nothing you can do unless you want to go research or go into a professional field but i wanted a

00:02:20.160 science degree and i came out started coaching people at the gym because that's the only thing i

00:02:25.140 was really interested in doing and did that for about five years over the course of that got my starting

00:02:31.800 strength coach i started doing that started working on staff at the starting strength seminars and

00:02:37.800 doing my own thing coaching people privately at a separate facility and uh yeah i got to a point

00:02:45.040 where um i was coaching a lot of people it's really fun i love coaching um but i wanted to have a bigger

00:02:50.520 platform to uh get some of these ideas out there as far as using uh strength training and nutritional

00:02:58.420 changes and lifestyle modification overall as a sort of you know preventative health uh uh sort of

00:03:05.160 sort of thing and so i i realized no matter how many certifications i got or how long i was

00:03:11.100 coaching that i would never have enough cachet to sort of be a big voice in the in the public sector

00:03:17.220 so i thought uh well let's go back let's get a medical degree so no biggies like seven years you know

00:03:25.780 yeah yeah well so yeah i actually had to go back i got my master's uh in anatomy and physiology uh from

00:03:31.540 saint louis university school of medicine i did that first to kind of bone up on my my application

00:03:36.680 to medical school because it's super competitive uh so i did that that was two years and then i got

00:03:41.300 into medical school at uh eastern virginia medical school uh out in norfolk so that was another four

00:03:48.340 years um and then after that uh yeah i started my residency here at ucla um in santa monica and that's

00:03:56.300 where i'm at now so uh doing all this to sort of gain enough training and knowledge and sort of

00:04:04.120 uh again this sort of cachet like oh he's a doctor we have to listen to him which sounds silly i mean i

00:04:10.300 understand it sounds silly but um you know i recognize the public as deaf will definitely be more

00:04:19.140 receptive to a message from a physician whether that's right or wrong um as far as lifestyle changes

00:04:25.360 go and so again it's been my passion for a long time i i love coaching i love the strength training

00:04:32.580 just myself anyway um and and yeah now that i can sort of be uh they have the medical aspect on the end

00:04:40.260 of it i feel like it's going to uh be helpful in getting the message out to the public so long story

00:04:47.280 short i've been through a lot of school i've done a lot of uh uh of academic related things and uh

00:04:54.540 hopefully this will pay off uh as i try to get this message out there right and so i mean that's

00:04:58.960 interesting because people do listen to physicians about when it comes to their health and their

00:05:03.820 lifestyle and you know you're a proponent of barbell training you're starting strength coach but

00:05:08.620 barbell training has a bad rep in the medical field amongst physicians physical therapists

00:05:14.980 um so i mean in your experience dealing with you know being a medical student um dealing with

00:05:21.240 physicians what are some of the most the common misconceptions that you see doctors have about

00:05:25.460 barbell and strength training oh yeah so uh when i was in medical school i mean i constantly would

00:05:33.180 get challenged by the attendings or even the residents you know why would you recommend somebody do barbell

00:05:38.960 training it's uh one you know there'd be multiple lines of arguments the first would be oh it's

00:05:43.840 dangerous the second would be you know how can you be sure that it's effective or you know why don't

00:05:49.320 we just why don't we just have them walk they just walk more it would be fine so you know and i

00:05:54.260 since i graduated medical school and started residency i have a little bit more autonomy you

00:05:59.120 know because now i'm no longer reporting to you know a middleman i've kind of just seeing patients

00:06:04.740 and and doing that which is just nice so i've had to like deconstruct these over the years and come

00:06:10.280 up with rebuttals so you know the first the first thing and probably what most people will

00:06:14.800 or most physicians or clinicians will suggest is that barbell training is inherently dangerous

00:06:19.680 which is not supported by any evidence at all actually so and you know when i say these statistics

00:06:26.700 or or these you know short little sound bites that the people will love to hear uh that's taking

00:06:32.940 into consideration all the limitations of the data which is people underreporting injuries or how they

00:06:38.140 define injuries are not you know the same between studies so you know take that at face value but

00:06:43.440 the injury rate for competitive weightlifting all right where the weight on the bar matters more

00:06:48.940 than anything else all right so you'd expect a higher injury rate uh than in the general public

00:06:54.760 is 0.000s three zeros uh six uh injuries per thousand participation hours so you know a very small

00:07:03.780 fraction uh compared to soccer which is a six you know a thousand times greater um and so and that's just

00:07:13.080 one study there's multiple studies that have looked at this and you know the injury rate from barbell

00:07:18.000 training is just so low to just not it's a it's an outline it's a you know it's a it's an error bar

00:07:23.620 you just don't even worry about it especially when you consider the benefits so you know every medication

00:07:29.740 even over-the-counter stuff has a risk benefit profile right and so we're always constantly assessing

00:07:35.760 you know do the benefits outweigh the risks or vice versa for this treatment or intervention well barbell

00:07:41.460 training training training in general just has such a high upside such a great benefit profile compared

00:07:47.800 to the perceived risks which don't even appear to be that great uh it's just funny to me that we

00:07:54.800 wouldn't push this on everyone you know we're afraid of somebody getting hurt and it's like well that's

00:08:00.000 we don't recommend against soccer right or we don't recommend against uh um you know other activities

00:08:06.920 that have a higher risk profile than than uh than barbell training so the the injury thing to me is

00:08:13.040 silly it just that just tells me some no one's ever they haven't looked at the data they have no

00:08:17.760 experience with you know training themselves so can't really can't really support that um the second

00:08:24.660 thing is a little bit more nuanced you know that is barbell training effective and then this you have to

00:08:31.520 have a secondary question is is it effective for a certain outcome so i need to know you know what

00:08:36.280 outcomes are somebody looking at if they want to say weight loss um i feel like that's almost too

00:08:41.960 it's too nebulous or it's too uh multifactorial to actually say equivalent you know unequivocally

00:08:48.020 the barbell training is better or is helpful for that i mean weight loss by and large if you look at

00:08:53.860 long-term studies on any intervention for weight loss except for surgery it's poor so legitimately any diet

00:09:01.480 that's ever been looked at in the in the literature has terrible outcomes at like a five-year and ten-year

00:09:08.140 mark um almost everybody and i would say almost like 95 to 99 of people who undergo a dietary change

00:09:16.280 at five or ten years will have either regained either almost all of the weight that they've lost

00:09:21.360 or more than they lost that's depressing it is depressing and so yeah i mean that's that's definitely

00:09:27.100 another question maybe even another podcast but you know people get really bummed out they're like

00:09:31.180 oh well you know they did they didn't go low carb enough or they didn't do intermittent fasting or

00:09:36.260 they didn't do this particular type of diet you know the person who's arguing for it has is currently

00:09:41.080 doing it's like well i would argue that whatever sort of counseling method or accountability method

00:09:48.920 that that person's using is not enough to keep them compliant a and then whatever physical activity

00:09:56.080 that they're doing is not enough be and so the physical activity aspect of it is kind of where

00:10:02.840 barbell training comes in um if you look at what barbell training has the potential to do as sort of a

00:10:09.200 uh not only a physical like 401k is how i like to refer to it as but also how it affects people's

00:10:16.240 metabolism compared to something like running walking or you know other activities yoga pilates whatever

00:10:22.880 the potential for barbell training to improve glucose talent tolerance so how we handle sugar

00:10:31.800 to increase uh metabolism overall because uh as effectively causing a person to burn more calories

00:10:39.220 um making them stronger increasing their bone mineral density uh you know increasing their functional

00:10:46.460 work capacity their ability to do activities daily life like barbell training is much more potent than

00:10:52.680 any other training modality there is and and so when you look at from a time you know an economy-based

00:10:59.040 uh perspective you just barbell training is is the king it doesn't mean that people shouldn't do other

00:11:06.420 stuff if they want to or if they have time it just means that in my opinion barbell training is the

00:11:12.720 base of the pyramid if someone only has you know three hours a week to train or to exercise they should

00:11:18.060 be doing barbell training it's just the most effective use of that time um and i think that

00:11:24.120 gets more and more important as someone gets older mainly because someone who's unable to uh do their

00:11:31.980 activities of daily life without assistance um you know putting you know putting dishes away cleaning

00:11:36.860 around the house getting up to the shower or to you know take a bath or to the bathroom by themselves

00:11:41.100 because they're so weak that person needs to go into a skilled nursing facility or long-term care

00:11:45.920 facility and that's not only big money but that's a you know that's a poor quality of life so i don't

00:11:51.480 really care what you know how how uh how fast they can run a mile at that point that's that's beyond

00:11:58.460 i'd rather i need to know how strong they are you know um and that's also uh i know i've been

00:12:05.000 rambling on for a little bit but that's also actually supported by data when you look at uh functional

00:12:09.680 outcomes of elderly people um the it's very tightly correlated to that their strength

00:12:15.580 uh the strength or and or power which power is just a you know a proxy first uh of strength

00:12:22.800 so it's just interesting i don't know i i i guess i don't get why these very learned individuals in

00:12:28.880 the medical field are so against barbell training it doesn't make any sense to me it's not supported

00:12:33.720 by evidence i just think we intuitively feel like oh it's dangerous or since i don't know much about it

00:12:40.180 maybe it's not that effective it's like well you just haven't looked at it right haven't looked at

00:12:44.900 close enough and besides the um the the exercise component i mean what about myths about diet that

00:12:51.820 exist amongst medical doctors i mean oh man things things like you know don't eat too much protein

00:12:57.120 because you're gonna it's it's bad for your your kidneys or you know things like that why what are

00:13:01.880 some other myths like that that exist in the medical field yeah just to briefly on the protein

00:13:06.600 kidney thing that's super interesting uh to me i'm actually writing a piece uh for the starting

00:13:11.960 strength website uh called it's the problem with protein and kidneys so that'll be it's not very

00:13:18.300 it's not a very sexy title but uh we'll uh it should be it's pretty it's pretty thorough um there's

00:13:24.680 actually not evidence to suggest that people eating a higher protein diet have negative changes in their

00:13:33.440 kidney function they tend to be adaptive changes in how the kidneys filtering and processing uh the

00:13:40.360 basically the blood you know that's effectively what the kidneys do and they just keep filtering the

00:13:44.500 blood uh you know all throughout the day so it just tends to be like an adaptive change once you have

00:13:49.460 more protein it just does it a little differently and adapts accordingly that's your body isn't able

00:13:54.840 to adapt to different things so it that's going to be an interesting article but from a dietary

00:14:00.060 perspective uh there's kind of two big problems or three big problems i see with uh medical doctors or

00:14:08.020 clinicians when they either counseling patients on diet or talking about nutrition thing one uh they

00:14:14.520 don't so the first problem is they just they just won't do it they won't talk about diet or it'll be

00:14:20.000 the last 15 seconds of an office visit like hey and you know you should really eat better uh or they

00:14:25.000 or they throw a pamphlet at them or something you know um and it's it's just one of those things

00:14:29.860 it's like that's not not not only is eating better too vague to actually be actionable it's just you

00:14:35.980 know uh it it's a waste of time you've effectively done nothing for the patient

00:14:40.720 um thing two is not understanding that accountability and uh is probably the biggest

00:14:50.200 driver uh of success you know of the uh when it comes to dietary interventions and outcomes like

00:14:57.660 losing weight or improving health metrics whatever metric you want to talk about whether that's

00:15:02.120 an a1c which measures you know how well a diabetic's blood glucose has been controlled over the last

00:15:08.280 three months or um you know cholesterol levels for somebody who has elevated cholesterol and that's

00:15:14.060 been deemed a risk factor for their cardiovascular risk but so accountability um tends to be uh and as

00:15:22.540 that as that pertains to compliance those tend to be the biggest or tightest correlates to success so

00:15:28.460 you can't have if you're trying to counsel somebody on nutrition as a physician it can't just be you

00:15:33.740 know you should do this for 10 you know 10 minutes at the end of a office visit and i'll see in six

00:15:38.600 months it needs to be you know we need to check in on a regular basis or you need to um join the

00:15:45.140 american weight loss registry or you need to we have this nutrition counseling service that you need to go

00:15:50.760 to on a weekly basis it's just there needs to be more follow-up right so that's like just from a

00:15:56.140 practical perspective uh but as far as thoughts on nutrition and like how they counsel people

00:16:00.900 we're not as physicians just not educated in nutrition there's no nutrition course in medical

00:16:05.920 school for most uh medical schools anyway and the nutrition course is basically biochemistry if they

00:16:12.080 have one you know so you get to learn all of the enzymes of the krebs cycle and all the atp things

00:16:18.000 which is very impressive if you want to you know uh woo somebody by oh you know when you're

00:16:24.060 standing at a whiteboard with a dry erase marker but it doesn't really help you understand about

00:16:29.000 practical nutrition changes for a patient so you've got doctors saying that you can't do low-carb diet

00:16:36.780 it's just bad and that's you know and so the first question that i would ask if i were a patient would

00:16:41.160 be well why they don't they don't have a why and if they do they're lying to you you know or if you

00:16:47.000 brought up uh you know intermittent fasting um and the doctor would say i don't know about that that's

00:16:52.560 um i'm not sure it's just because it's just a lack of education in that area so if they don't

00:16:58.580 understand or haven't heard about something i think they just feel like they have to give an

00:17:02.700 opinion on it versus saying versus saying i don't know and and i know you know a lot of my mentors

00:17:08.040 have said that you know the greatest thing you can say is doctors i don't know and i agree but then

00:17:12.460 they just don't do it they just say just say i don't know when it comes to nutrition and call me over

00:17:18.080 i'll help like uh i'd be happy to um to get in there um so it's yeah it's interesting i feel like

00:17:27.020 there's a lack of education and then also a lack of training and how to actually counsel people on how

00:17:32.800 to change certain habits you know even if you had all the knowledge but if you couldn't talk to

00:17:38.240 somebody about how to act practically like implement it that would be it'd be very difficult

00:17:43.340 to be successful that way as you know as a practitioner uh or if you have no experience

00:17:48.680 helping people and therefore kind of know how to troubleshoot or what are the things that constantly

00:17:55.060 pop up you know when people are trying to make changes then it'd be hard to be good at doing that

00:18:00.960 so overall i think it's a lack of education and lack of experience um with both not only the

00:18:06.400 actual you know academic side the knowledge but then also the practical implementation um

00:18:12.200 it's it's kind of it on the one hand it's very upsetting to me that doctors can't and don't

00:18:21.000 really do that uh they don't take the time to learn all of this stuff on their own because i think it's

00:18:27.800 very very important um and they always say oh lifestyle is you know a huge huge thing that we need

00:18:34.380 to work on as a you know as a as a profession as far as counseling people but on the positive side

00:18:40.100 since they're not really doing that or nobody's really made a big push to do this publicly that

00:18:44.980 leaves a nice little market open for me right i'm torn it's like a lot of people were doing this

00:18:52.080 maybe i wouldn't have a job i don't know i'm not sure well here let's get into that um because you're

00:18:56.680 a strength coach but you've made a niche for yourself offering dietary consults for um high

00:19:02.340 performance strength athletes we're talking crossfitters who compete at the crossfit games

00:19:06.820 power lifters etc and i like to get in the nitty gritty of you know eating or diet for you know

00:19:13.660 strength uh training but let's talk big picture first i mean there are a ton of diet approaches

00:19:19.660 out there and i think diet is i think that confuses most people confuse people the most when it comes

00:19:25.520 to strength and fitness you know there's paleo there's low carb slow carb intermittent fasting if it

00:19:30.920 fits your macros carb backloading you know eat six meals you know a day that are small

00:19:36.680 what's your overall approach to diet when it comes to strength and conditioning do you fall into any

00:19:43.440 particular school or do you just are these do you see all of them as tools to be used in certain

00:19:47.920 situations yeah yeah so i think that's probably the latter you know all of these tools are things that

00:19:55.100 i've used at different times um so you know that's a broadly speaking but i guess if you had to you

00:20:01.300 know gun to my head what's your preferred approach it's probably more of a if it fits your macros

00:20:06.520 kind of approach and it's become almost so popular these days that i almost feel embarrassed saying it

00:20:12.140 but the the thing is i find that it allows people enough dietary freedom to eat a wide variety of

00:20:20.200 foods if they want so it'll you know that tends to be improved compliance for many folks you know

00:20:26.380 that uh people who would eat like a paleo or a slow carb diet uh or even the carb backloading would

00:20:32.500 sometimes feel so limited by what they could eat or when they could eat them that would be hard to be

00:20:37.660 compliant right and so they felt like once they would either you know mess up or have a little issue

00:20:43.300 that the whole day was blown and then you know there would be some sort of binge eating behavior

00:20:47.360 which is ultimately bad and then if it fits your macros tends to avoid that um but on the other

00:20:53.080 hand uh you have people who they have all these choices now and uh that's a problem in and of

00:20:59.000 themselves they almost feel like they have too many choices and that can lead to you know uh if they

00:21:04.180 choose to eat high sugar highly palatable foods yeah so like from a palatability perspective the more

00:21:12.340 fat sugar and salt that's in a meal the more palatable it is it's there's like a bunch of

00:21:16.900 different food science terms that pertains to that like how it feels in the mouth the you know

00:21:22.560 savoriness like all these different categories but anyway if if they eat too many of like those kind

00:21:27.660 of foods that can actually cause you know uh some overeating that they otherwise had not planned on

00:21:32.840 and maybe not they wouldn't have been exposed to had they been on a more rigid diet so you know

00:21:37.980 kind of depends on the person the just as far as which the preferred approach but i generally default

00:21:43.520 towards and if it fits your macros giving somebody a protein level a carb level a fat level and then

00:21:50.140 a fiber goal to hit for the day and then tend to adjust from there so even if somebody is what i

00:21:56.440 would say failing and if it fits your macros type approach because they feel like they have too much

00:22:00.500 freedom or it tends to lead to food decisions that ultimately sabotage them that i'll still use kind of

00:22:08.840 that if it fits your macros approach uh but just have another like caveat and make it like a paleo-esque

00:22:16.140 if it fits your macros to so the food quality is very high um and then that you know you just kind

00:22:21.220 of use whatever tool you need to get the outcome you want um yeah i mean which like duh right you know

00:22:27.860 we're gonna use what we have to do to get the job done right let's talk about you know if it fits

00:22:33.060 your macros and so yeah like you said if it fit your macros is the idea that you you have a certain

00:22:37.980 amount of protein carbs fat and fiber that you can eat through the day however you can get those

00:22:43.380 calories or macros is up to you right gives you some choice but let's talk about um if it fits your

00:22:49.700 macros in the context of strength training on a progressive program like starting strength or the

00:22:55.740 the texas method what should a macro makeup look like for someone who's engaging in strength training

00:23:03.580 because it's it's very you know because it's like the the i guess we can get to like kreb cycles and

00:23:08.260 atp because it's different from like running right like you need yeah different types of source of

00:23:12.320 energy that's different um from that in in strength training yeah well so okay let me just nerd out for a

00:23:22.360 second the if you have somebody who's running you know and so let's say that's just aerobic activity

00:23:27.980 uh you could make the argument that that person um is going to use a lot of carbohydrates and fat

00:23:38.920 during the whatever event they're doing uh training for and you would say that depending on how fast

00:23:44.900 they're running that's going to determine how much carb or fat they're going to actually use

00:23:48.740 whereas strength training is almost purely anaerobic in that it just it's using atp creatine and sugar

00:23:56.580 effectively that's what you're using while you're training so you could make an argument that oh

00:24:02.280 well the strength training might need more you know carbohydrates than the person who's training

00:24:09.200 for a marathon or half marathon uh but then you have to go down the rabbit hole of well how much

00:24:13.540 training volume is actually going on you know because the person training for the marathon may actually

00:24:17.840 be running or training you know 20 plus hours a week versus the person doing starting strength

00:24:23.400 uh may only be training six six hours a week and then it's just you know what are the different

00:24:29.140 body weights uh and and how how that reacts to a diet uh but so in general broadly speaking if you

00:24:35.820 have somebody who's doing like a texas method or starting strength novice progression and they are not

00:24:41.760 overweight um the idea would be that you're going to fuel them enough such that their weight goes up

00:24:49.520 progressively all right the weight should be increasing and and and this is just no other

00:24:56.180 considerations being made except for we want to get as strong as possible in the most successful way

00:25:00.740 possible so we're talking weight going up on the barbell not body weight both both i would say both

00:25:05.740 yeah yeah and so you know if you have a person who is effectively not overweight they can stand to

00:25:11.640 increase their body mass um which does a number of things thing one you cannot gain muscle mass

00:25:19.340 skeletal muscle mass without gaining weight period it just i mean and i hate i never talk in absolutes

00:25:26.860 except for just there and then the statement before that right i i i do i hate saying always or never or

00:25:33.200 100 of the time but it is true if you are not gaining weight it cannot gain muscle mass it you just can't

00:25:43.080 even if you're obese right obese untrained you start training with the barbell if you're losing

00:25:49.700 weight you're not increasing skeletal muscle mass it's just not happening so you can't like gain muscle

00:25:57.740 and lose fat lose fat time no no like and and you know me saying that is probably costing me business

00:26:04.020 right if i just lied to people right oh yeah you can get really strong and be ripped and be ripped

00:26:11.380 yeah yeah and if you're not already ripped right so it's funny just as an aside i promise i'll get

00:26:16.940 back on topic but this is something that just irks me you know you see people on instagram facebook

00:26:21.360 twitter whatever the social media world who are super lean and strong and athletic or whatever and

00:26:27.060 they're just selling coaching right and i have no problem with people making money but people are not

00:26:32.220 taking into consideration a handful of things thing one their genetic predisposition right so if you're if

00:26:38.880 you're just rolling around untrained uh and you're nine or ten percent body fat that's just your you

00:26:43.680 know what you're working with on a base level and then you start training like hey you're gonna be lean

00:26:48.960 like just yeah you're like you're that's you and you don't have to work hard for that and if that's not

00:26:54.480 a negative it's just hey you're able to support a higher level of strength at a lower body fat than

00:26:59.860 somebody who's not predisposition to being lean all right oh uh and then if you have somebody who's been

00:27:05.200 training for 15 years on top of that like it's hard to sort of temper people's expectations or

00:27:13.060 ground them in reality when you have that sort of you know situation being exposed on on social media

00:27:19.000 right so you have a person who's got really good genetics been training for a long time plus or minus

00:27:22.920 drug use and it's like that's just not a realistic expectation so when i have people come to me and say

00:27:28.420 hey i heard you can you know gain muscle and lose fat at the same time i'm like um no no no just not

00:27:35.420 on gear or something like that right even even if even if right yeah it's just i mean it'd be you know

00:27:41.820 again there's multiple studies out there suggesting that it's just not possible uh you may like a small

00:27:52.780 increase in skeletal muscle mass maybe if you're on drugs and and you know for a long period of time

00:27:59.320 and you're untrained and so now now you're training maybe um let's just yeah not gonna happen i mean

00:28:05.960 most of the studies when when they look at people using steroids or whatever they're actually gaining

00:28:09.780 weight and so but they gain more muscle when they gain weight when they're on steroids that's like the

00:28:14.460 thing that they do um so and at any rate back to the topic if you're underweight uh or not overweight

00:28:22.800 anyway and you're on a novice progression the idea is to get as strong as possible gaining body weight

00:28:28.440 will allow you to gain muscle mass and a bigger muscle is a stronger muscle all other things being

00:28:33.160 equal that's thing one thing two if you're gaining weight that tells me that the uh metabolic and by uh

00:28:43.560 and in physiological milieu that is occurring in your body is such that your recovery is maximized

00:28:51.060 from a food perspective from a nutritional perspective because if you're gaining weight

00:28:56.800 you're not at a deficit right you just have enough fuel enough resources to go around um to remodel

00:29:03.660 repair and otherwise recover from training now that's not taking into account sleep that's not taking into

00:29:08.540 account you know environmental stressors like your girlfriend or boyfriend broke up with you or

00:29:12.420 you know you're having a tough time at the job at work but at least from a nutritional perspective

00:29:17.640 we've sort of maxed out on recovery that kind of makes sense that makes sense right yeah so if now

00:29:25.080 on the other hand if you have somebody who is uh i mean brett how much do you weigh i weigh 210 now

00:29:31.060 i'm kind of in a cut phase i was at 220 um but reynolds has me on a few a little fewer calories right now

00:29:38.660 you're trying to be you're just trying to be sexy i'm trying to be sexy i got i got really strong

00:29:43.120 um and i i saw that you pulled 500 right yeah i deadlifted 500 um awesome man but i i i just wanted

00:29:50.040 to lose a little bit of body fat but but because of that like my strength has gone down a bit

00:29:56.540 so you understand i mean right and so you're what i'm telling you is no surprise to you you're like

00:30:01.380 duh like if you if the calories are low enough for you to lose weight

00:30:05.600 is very difficult to sustain a linear progression of any sort unless the recovery periods are very

00:30:13.420 long so in the novice phase for instance your recovery period is 48 hours right and if you're

00:30:19.320 losing weight it is very difficult to recover from that to recover from you know day one to day two

00:30:25.480 and progress on a texas method it's difficult to do to recover within a week if you're losing weight

00:30:30.880 so because that's your nutritional status is such that you're not maximizing your recovery

00:30:36.020 um so you either have one or two choices if you're trying to lose weight either you accept that your

00:30:41.680 your rate of strength improvement is going to be lower all right or slower rather uh or you just say hey

00:30:48.580 you know what i'm i'm going to uh attempt to change my training in a way that my recovery periods

00:30:54.740 longer so that might be a person doing texas method where the weight goes up every other week

00:31:00.180 or that they have an extra light day you know so it'd be volume day light day light day intensity

00:31:07.940 day the following week you've just stretched out the recovery period to try to allow that

00:31:12.480 to happen um because you're just having less resources contributing towards recovery

00:31:17.200 uh but at any rate if you have somebody who's trying to get as strong as possible they're not trying

00:31:22.620 to cut you just just there's not you know uh but that and it should be noted that that's different

00:31:29.600 than trying to get as competitive as possible in a in a weight class sport it's not the same thing

00:31:34.160 you know um people will say well you know jordan you're a 198 pound or two you know or 93 kilo

00:31:42.660 lifter and you're just you how come you don't gain weight uh and it's like well i'm you know fairly

00:31:49.000 competitive in my weight class although if you ask ripito he would say that i'm massively underweight

00:31:55.320 yeah rip will always say you're underweight no matter what first time i met him i was uh i think

00:32:01.520 it was 178 pounds or no yeah i just had weighed in 176 at a meet previously and he's like uh bag and

00:32:10.060 you'd be a real good uh 275 if you just eat right he told me that a man should weigh at least 200

00:32:19.720 pounds you're not a man if you don't weigh 200 pounds i know and the first time i met him i was

00:32:23.980 like 185 and then i saw him again like six months later and i'm like hey i'm 200 pounds now it's like

00:32:28.980 all right you're a man did he call you an ant did he say yeah no he didn't tell you an insect

00:32:33.300 an insect it's like yeah it's uh it's funny he's tempered his recommendation now now when i see

00:32:39.600 him he says you know you just do 242 come on 242 that's just 242 right um so yeah i know that's a

00:32:47.360 a kind of a a broad question like did the what do you do nutrition wise if you're trying to get strong

00:32:53.940 and it's like well you know you need to and how's that different between running and and strength

00:32:59.540 training it's i think that on balance if uh someone's not old uh not female and not a vegetarian

00:33:09.600 or vegan they would be best served by putting their protein at about a gram per pound of body weight

00:33:14.620 uh eating a higher percentage of their calories from carbohydrates compared to fat and then adjusting

00:33:21.880 those two macro inputs uh carbs or fat uh up or down depending on what their weight is doing and what

00:33:29.020 they need to do so if you're trying to gain weight then you need to add carbs and fat on a weekly

00:33:35.300 basis or you know every other week in order to drive the weight up you probably don't need to add

00:33:40.740 protein if you're doing one gram per pound uh if you're a vegan or female if you're old um you may need

00:33:48.560 a little bit more protein than that to optimally um um kind of uh uh to have enough protein for

00:33:59.080 recovery uh alternatively if your calories are super super high like if you're at 5 000 calories a

00:34:04.520 day that's a lot of carbs and fat which all have like trace proteins so you may need a little bit more

00:34:09.080 protein too but that whole argument of how much protein is enough to optimize muscle protein synthesis

00:34:15.780 that's like a rabbit hole that i don't think most people are prepared to go down even those who

00:34:20.440 have written about it on the internet it's just there's too many complications too many too many

00:34:25.880 unknowns to really say confidently but the gram per pound thing has been i feel like it's a very

00:34:31.400 practical recommendation to be honest okay so i guess the big takeaway here then you know you have some

00:34:37.040 specific macro recommendations but the big takeaway is like you have to decide what your goal is when it

00:34:41.820 comes to your fitness you either want to get stronger if so you're just accept the fact you're

00:34:46.360 going to gain some weight and if you want to lose weight and you said accept the fact you're not going

00:34:50.980 to get as strong as you would like sure and you know right and you know that's a decision everyone

00:34:56.420 has to make on their own i would my bias is that if you're untrained right now if you're if you have

00:35:02.720 not touched a barbell or have not gone been on a formal strength program then just get strong

00:35:06.960 just get strong take 12 weeks out of your life and just get strong don't worry about losing weight

00:35:12.740 don't worry just get strong out if you're overweight okay you don't need to gain weight during this

00:35:19.400 process okay you may be okay losing weight slowly during this process okay if you're markedly overweight

00:35:25.820 if you're just a little overweight don't worry but just get strong right you have one chance

00:35:30.560 to to really maximize your return on investment at the gyms just don't worry about losing weight right

00:35:35.880 now you can do that later okay alternatively if losing weight is going to make the biggest

00:35:41.800 difference in your life right now it's going to make you feel better it's going to make you more

00:35:45.320 social whatever it's going to have the highest improvement on your quality of life then just

00:35:49.120 lose weight don't try to do starting strength and lose a bunch of weight it's just you're setting

00:35:54.820 yourself up for disaster right at best at best you just won't have very good results okay at worst

00:36:01.700 you'll get injured and burnt out and then you know end up 20 years later doing yoga and being

00:36:06.660 really skinny you know which is fine no judgment no judgment but it's awesome yeah and i think you're

00:36:14.760 going to that argument that you know focus on strength first i mean one argue can be made that

00:36:18.640 you know muscle mass is hard to put on it's hard to acquire but it stays around longer um like body fat

00:36:26.420 is easy to shed right yeah and you can just through dieting you can get that stuff off i mean that's

00:36:31.920 like what you know like old school bodybuilders they would just get really fat um and wear sweats but

00:36:38.820 like they gain a lot of muscle mass and when as it got closer to competition they just diet down and

00:36:44.620 they lose muscle in the process but they lost all that fat too yeah it's it's to me uh your the amount

00:36:51.980 of muscle mass you can acquire is your 401k it's super persistent it's you know hard to get stays

00:36:59.840 around you know despite even if you were people will argue in the common circles they'll say they'll

00:37:05.180 say you know if you stop working out the muscle is just going to turn to fat which is so i mean

00:37:10.940 or fat turns to muscle you can turn to muscle yeah so just to do that you met yeah geez if i made a

00:37:16.260 supplement that we'd be we'd be millionaires it there's just so neither of those happen

00:37:21.560 the other thing is even if you were to stop training okay the muscle mass that you have acquired

00:37:27.280 persists it can it just stays there your muscles will get a little smaller because you're storing

00:37:33.820 less glycogen in them the amount of pro extra protein non-contractile proteins that you have

00:37:40.440 and the muscles will be a little less the actual diameter or size of the muscle will be a little less

00:37:45.540 but you lose very little muscle mass with when you don't train unless you're on like bed rest

00:37:53.240 in a cast you know like that's that's the time or you have like a muscle losing a disease like

00:37:59.760 age you got you were it burned really badly or something like that um so anyway it's you're not

00:38:05.480 going to lose it it's you're just you've spent the time to acquire all this muscle mass that's going

00:38:09.600 to pay off later um and so i think most people i mean granted we do have an obesity epidemic here

00:38:18.000 in the united states um i just feel like we all of our methods to combat that have been wildly

00:38:24.720 unsuccessful you know just oh just eat less and do more walking right that's just been wildly

00:38:29.800 unsuccessful so i'm like well why don't we just have people strength train it's motivating for a lot

00:38:35.900 of people because you see the progressive results okay i know that it's going to improve uh metabolic

00:38:40.720 function you know or at least has a high potential to okay the positive sort of feedback cycle from

00:38:46.420 you put in the work you get to go up you get you get better is uh you know it's good rewards to get

00:38:52.500 people to buy in and be compliant all right and then you can leverage that into changing nutritional

00:38:58.080 habits right so like if you're my client uh and you and i and you know we're training together or

00:39:03.320 whatever and you say hey look jordan it's great my squat's going up my my strength numbers are

00:39:07.360 getting better how do i take this to the next level you know what's what do i need to do

00:39:10.440 nutritionally you know that's that for that's an easy in versus versus well you should just walk more

00:39:17.860 and uh and eat less there's no there is no sort of positive feedback loop in that there's no sort of

00:39:23.360 way to leverage your walking improvement to dietary changes so i kind of think let's just get people

00:39:29.960 under a bar get and have them get stronger and then we can address the nutrition along the way

00:39:35.440 if they need to lose fat after this linear progression then let's do that but okay that's

00:39:40.300 that's some solid advice all right so you can't have it all you have to pick your poison you can't have

00:39:43.880 it you cannot have it all you can't have it all all right well let's here's here's kind of more

00:39:47.980 specific question um you know if you're on a linear progression or like a texas method there's always

00:39:54.160 the chance you're going to become overtrained where your body can no longer make the adaption

00:40:00.000 recover fully um how should diet change if you're starting to feel overtrained okay well so you and i

00:40:09.940 are assuming that there is such you can be overtrained it's just yeah there's some uh some people would

00:40:19.040 argue there's no such thing as being overtrained it's just under recovered but then you're like well

00:40:23.080 what is under recovered isn't that just the same thing in a different word i i don't know i another

00:40:27.420 podcast maybe but uh as far as dietary changes when someone's overtrained i think first you have to

00:40:33.620 identify what was the nidus for becoming overtrained why did someone get to a point where they can no

00:40:39.240 longer progress at the same interval as they were previously was it not enough stress that is like on a

00:40:46.820 texas method uh if volume day drives intensity day and intensity day drives volume day they're kind of

00:40:53.740 synergistic in that that respect was is was one or both of the stimuli not enough to allow you to

00:41:01.260 improve and if that's the case then the dietary change is moot there's no dietary change it's just

00:41:07.800 one of those variables needs to change or was it that there was not enough recovery time between

00:41:13.980 stress applications right so if there if there's not enough recovery between stress applications

00:41:20.680 then you can make the argument that increasing dietary intake increasing energy intakes mostly by

00:41:27.440 more carbs uh and fat may may may correct for that so if someone has a really good intensity day

00:41:37.360 they're able to go up like they planned to hit the reps and then volume day comes around and they just

00:41:41.940 get crushed you might make the argument that there was not enough recovery that occurred between

00:41:47.480 intensity day and volume day and providing more fuel may augment that you could also make but then

00:41:56.940 you'd also have to make sure that hey there were no extra life stressors that occurred in this interim

00:42:01.160 so again girlfriend or boyfriend didn't break up with you like didn't have like a deadline at work to

00:42:06.400 meet and you know because we've got pretty good evidence that psychological stress is actually

00:42:11.980 more taxing than physical stress uh as far as you know uh performance is concerned so if you've ruled

00:42:20.540 out all of that other stuff sleep is good no extra psychological stress you know no you know massive

00:42:26.320 equipment changes or whatever then you're saying well maybe just not enough recovery occurred in which case

00:42:31.500 adding more fuel may that would be the first line sort of treatment so yeah a small change you know 100

00:42:39.200 calories 200 calories it's a good idea i'm not in favor of people going out it's funny people will

00:42:45.840 oh i've got a big squat day tomorrow a big volume day i'm gonna go out tonight i'm gonna have pizza

00:42:50.360 pasta wink the whole thing right and then they show up the next day they feel terrible just a bloated mess

00:42:58.000 it's like you know their face is three times their normal size all right their belt doesn't fit right

00:43:02.540 all of their warm-ups feel terrible they feel sluggish and they're like but i ate so much yesterday i

00:43:06.880 should be fueled up and it's like no that's just not the way that's not the way it works i i would

00:43:12.960 have taken somebody's base diet and added like 50 grams of carbs 10 grams of fat and uh just see how

00:43:19.420 they do just a small change a little more fuel see how you do there's no reason to just you know dump a

00:43:25.220 bunch of fuel in there and hope it works out you just feel terrible right no carb loading no i you

00:43:30.940 know yeah especially for weight training there's just what's the point right especially especially

00:43:35.440 if you can't use your belt like if you're normally on your third hole on the belt and now you have to

00:43:39.120 use your second hole because you're so bloated it's like you've just changed the mechanics of all 0.98

00:43:44.000 of your lifts yeah so now so now your your mechanical your technical mastery has uh gone down just

00:43:50.620 because you ate an extra plate at the buffet yeah okay so don't do that well let's talk about

00:43:54.980 another topic so i've done intermittent fasting before and i've enjoyed it i mean it's just it

00:44:00.660 simplifies your life you don't have to worry about a meal but uh how can intermittent fasting affect

00:44:06.700 strength training is it are there benefits to it are there a lot of downsides where you just be like

00:44:11.180 well you'd probably be better just sticking with uh if you fit your macros type of routine

00:44:15.020 okay uh that's a good question i'll give you the tldr uh it probably doesn't matter that much

00:44:22.120 that's what my ultimate thought on it it probably doesn't matter that much from a very nerdy

00:44:28.200 academic side i could make the argument that any period of fasting um any any period of fasting

00:44:35.580 uh that's that's different than what you where you normally fast on an if it fits your macros type

00:44:41.300 approach because we everyone fast while they sleep right so uh but the extra let's say eight hours

00:44:46.620 waking hours that you're fasting on intermittent fasting compared to an if it fits your macros type

00:44:50.720 approach is time spent not uh undergoing muscle protein synthesis so effectively a person who's

00:45:01.000 doing it if it fits your macros type approach could have two or three additional bouts of muscle

00:45:06.340 protein synthesis over the course of a day where an intermittent fasting person couldn't just because

00:45:11.940 they're not eating all right uh does that you know make a difference at six weeks 12 weeks six months

00:45:19.960 i don't know i think it does you know i think if you were a high level athlete you know and you're

00:45:27.280 working out multiple times per day uh or competing multiple times per day then i think the argument

00:45:32.320 becomes a little clearer as to you probably shouldn't do intermittent fasting just because

00:45:36.460 your recovery time is so short but if someone's doing like a text method or starting strength thing

00:45:42.160 and they want to do intermittent fasting i'd be really hard-pressed to say that intermittent fasting

00:45:46.320 won't work because you have so much time between sessions right the bigger problem is how if you

00:45:53.760 can't get enough food in that window to to make your body weight do what it needs to do then ultimately

00:46:01.240 i think it's it's not a good approach but for weight loss you know i've had people do it just because it

00:46:07.560 simplifies their life it almost is like a it prevents them from eating too much and they feel full

00:46:12.120 so okay that's some good insights there let's let's talk about this because this is something

00:46:17.000 that people debate all the time on the the forms and on the you know blog posts is it you know pre

00:46:23.140 and post workout nutrition right all these things are you have the magic window and there's a magic

00:46:28.320 window if you consume things at this magic hour then like you will just put on muscle mass and not fat

00:46:33.260 right so i mean what's your approach to pre and post workout nutrition sure um so pre and put my

00:46:41.080 general like rule of thumb is right when you're walking into the gym uh ideally someone would have

00:46:46.520 five to ten grams of bcaas um they could have their creatine uh three to five grams of creatine

00:46:54.540 monohydrate only type of creatine someone should be using and uh plus or minus some beta alanine plus or

00:47:00.920 minus um betaine anhydrous also known as tmg uh plus or minus caffeine if they're into that and the

00:47:08.700 general caffeine dose that's been shown to be effective is about three to nine milligrams per

00:47:13.000 kilogram which is much greater than a cup of coffee but anyway that's just my general pre-workout

00:47:18.240 recommendation which is on the starting strike nutrition forum and it's like all over the place

00:47:22.860 and then post-workout is the exact same minus the creatine minus the caffeine so effectively you got

00:47:29.120 bcaas you got beta alanine betaine anhydrous those are all really well studied supplements and uh and

00:47:36.940 creatine and caffeine i mean that's very simple very basic not sexy but it's you know somewhat

00:47:43.320 evidence-based and uh seems to work pretty well what does it do like what is like bcaas and all

00:47:48.600 these things what is the purpose of them sure so bcaa is effectively is whey protein on steroids uh 0.73

00:47:55.540 it's the bcaa is leucine isoleucine and valine and they uh effectively will stimulate muscle protein

00:48:04.980 synthesis in and of themselves um so you got a little muscle uh muscle fuel to simplify it uh beta alanine

00:48:13.240 is increases uh uh carnosine which is a buffer um at the level of the muscle so it's been shown to

00:48:23.260 increase time to fatigue so if it normally took you you know eight reps to become fatigued now you

00:48:29.620 could do 10 reps so it tends to support a little bit greater volume uh tolerance or or exercise

00:48:36.260 tolerance um creatine does a number of things it's really well studied everyone says that which is

00:48:42.600 true creatine does a number of things thing one it increases water at the level of the muscle

00:48:48.360 um it actually draws water into the cells which is good so because a hydrated muscle cell is an

00:48:54.420 anabolic muscle cell and so in fact if you were to try to buy a creatine that said oh it doesn't you

00:48:59.740 don't retain water on with this creatine then effectively what they've told you is the creatine

00:49:04.140 is not useful that's actually one of the it's one of the ways that it works right so uh yeah creatine

00:49:10.160 monohydrate does that thing too it actually increases uh muscle satellite cell uh uh recruitment so

00:49:17.360 after you train you have a bunch of damaged muscle tissue and you have satellite cell recruitment to

00:49:23.400 the level of the muscle it helps repair regenerate and ultimately make new uh muscle cell nuclei which

00:49:30.800 are called myonuclei each myonuclei is responsible for a certain area of muscle and the more myonuclei you

00:49:39.320 have the more uh muscle protein you can synthesize per bout of muscle protein synthesis so that's one of the

00:49:47.260 things testosterone does testosterone increases the number of myonuclei at the level of a muscle

00:49:51.880 which means that every time that you're exposed to a stimulus that causes muscle protein synthesis you

00:49:57.520 can generate more muscle protein which means your muscles get bigger so creatine does that but on a

00:50:01.420 much lower level than testosterone the other thing that creatine does is increase intracellular energy

00:50:07.980 sources so that's atp effectively so which is why there was some study for using creatine in alzheimer's

00:50:15.280 parkinson's huntington's all these neurological diseases uh cerebral palsy as well it's been

00:50:20.060 really well studied super safe there's no contraindications to using creatine everyone

00:50:24.780 should use creatine your grandma your mom like everyone in your family should be on creatine in 1.00

00:50:29.380 my opinion um so anyway that's way too much than anyone ever wanted to know about creatine that's one of

00:50:34.620 the things i recommend uh betaine anhydrous is a effect it's from beets made from beets it's an

00:50:41.240 antioxidant um it basically helps drive muscle protein synthesis uh by combating uh free radicals

00:50:50.340 at the level of the muscle so it's been it's effectively been dubbed the new creatine so and

00:50:56.640 that's actually yeah it's pretty well supported so i like that just very simple it's a pre-workout

00:51:00.380 post-workout nutrition you kind of get all your supplementation done for the day um but the idea

00:51:04.940 that there's this like post-workout window that you must get all of your food in because it's magical

00:51:10.820 is bs and it is true that as you you know let's say you finish your workout at time zero it absolutely

00:51:19.780 48 hours later from that the rate of muscle protein synthesis is less that is true okay but it's nearly

00:51:27.900 maximal for most of the 48 hours until it finally tapers off so that means that if you got done

00:51:34.280 training at time zero and you didn't eat anything until two hours later you're fine you're still taking

00:51:40.460 advantage of that post-workout window and if you're only training three times per week this is a

00:51:44.760 non-issue post-workout nutrition is a non-issue if you're training multiple times per day or competing

00:51:50.280 multiple times per day then absolutely post-workout nutrition is much much more important okay but for

00:51:57.080 the average person who's training a handful of times per week it's just not i just like people will ask

00:52:02.600 me what kind of carbs should i use post-workout i'm like i mean i don't know what kind of carbs do you

00:52:06.920 like to eat like potatoes rice or whatever you want it doesn't matter it really it really doesn't

00:52:12.540 matter the only kind of hard line i have on this is your pre and post-workout meals should ideally

00:52:18.440 be lower in fat than your other meals that's like the only why is that yeah so if you put a gun to my

00:52:27.320 head and said jordan where should i partition most of my energy i would say hey let's make your pre-workout

00:52:34.140 meal the actual meal you have a little higher in carbohydrates and let's make your post-workout meal

00:52:38.940 a little bit higher in carbohydrates just because uh to the effect that this nutrient partitioning

00:52:44.320 effect of the workout is real which it's a little real but overall not doesn't really matter um we can

00:52:51.100 use we can leverage that right this is especially important or more important i'll say and somebody

00:52:55.640 who's trying to lose weight or who's trying to optimize body composition it's just a little thing we

00:52:59.320 can do to try to you know tip you know tip tip the scale towards where how uh the direction we want

00:53:04.720 to go and so if the meal is higher energy in carbohydrates then i would prefer to keep fat

00:53:11.640 lower so that uh we can use fat in other meals to make other meals more satiating right versus them

00:53:19.180 just being protein only like it's high protein low carb low fat that would be you know not very or not

00:53:25.380 very full or rewarding meal for most folks and then additionally uh fat tends to slow down uh the

00:53:32.440 emptying of the stomach gastric emptying so you're the amount of when you take in a meal it would

00:53:37.900 actually not get into your small intestine and then not into your bloodstream as quickly if you have a

00:53:42.820 bunch of fat or fiber with that meal so having a bunch of fat in the meal would actually slow down

00:53:48.240 any sort of time related uh process that we're trying to trying to push so if we're trying to get fuel

00:53:54.880 into the system to augment recovery i probably wouldn't i probably keep fat low and then finally

00:54:00.080 as a third thing imagine you have this high energy meal a lot of carbohydrates because you're following

00:54:05.200 my recommendation uh and then you also have a bunch of fat well you're gonna push carbohydrates into the 0.63

00:54:12.060 muscle yeah that's true but any extra is going to be stored as fat and any extra fat is also going to

00:54:17.200 be stored as fat so there's there's really no reason to have a super high energy meal um that has

00:54:23.940 both energy components post-workout i feel like there's enough sort of negatives to the situation

00:54:29.920 that you might want to just any other meal just put fat in it but you know uh would it would it matter

00:54:35.560 over the course of a year i don't know probably not probably not but it's just kind of i just have

00:54:41.440 this bias towards low fat pre and post-workout so it's just mine that's awesome and i mean so you

00:54:48.360 mentioned some supplements that you do recommend are there any supplements that you see a lot of

00:54:51.440 guys taking that are just like that's a waste of money you're just pissing that away yeah well i mean

00:54:57.620 so many um the um well you remember the deer antler yeah deer velvet or whatever deer yeah actually

00:55:06.580 there's a company i think it's like tens performance there's like pushing it in the crossfit 0.55

00:55:10.380 scene and it's i mean it's just bullshit it's uh so if you could take hormones like an insulin so

00:55:19.020 igf1 is what it's supposed to improve so that's insulin like growth factor one um if you could take 0.96

00:55:24.600 insulin by mouth then diabetics wouldn't have to give themselves injections right so you know 1.00

00:55:31.380 pharma pharmaceutical sales is heavily invested in getting orally available insulin agents and they

00:55:38.320 haven't been able to figure it out yet uh so yes the deer velvet you know extract whatever the hell it

00:55:43.760 is deer antler stuff does it have igf1 in it yes but you can't absorb it uh people taking gluten like 0.73

00:55:50.760 these antioxidant supplements is dumb there's no reason no evidence to support that uh people taking

00:55:57.260 um zma oh it helps me sleep better i mean the magnesium is kind of a sedative we give it to 0.98

00:56:02.960 pregnant women if they're hypertensive or there's like a seizure risk or whatever but zma is not 0.98

00:56:08.720 there's i wouldn't take it um it also will make you poop a lot if you overdose on the magnesium

00:56:15.040 well i mean just saying it's the magnesium yeah yeah good or bad right um the glucosamine

00:56:21.260 chondroitin stuff um the evidence is very very poor on it in fact the evidence right

00:56:27.260 now suggests that uh the the uh glucosamine chondroitin it's when it's connected to a sulfate molecule

00:56:35.420 that it's actually maybe the sulfate that is effective um and interestingly you in australia

00:56:41.760 that's prescription only if it's connected to a sulfate if it's connected to another molecule

00:56:46.820 which is if it's chelated to another molecule yeah it's not prescription um other dumb things melatonin

00:56:54.340 uh on balance melatonin makes you fall asleep about two minutes faster but doesn't have any

00:57:01.640 evidence that restoring sleep architecture or making you sleep better it's got a really short

00:57:05.680 half-life but placebo effect is real so you know if you're listening to this podcast and you like

00:57:10.520 melatonin like don't stop taking it it's just placebo effects very real um pretty much anything

00:57:17.100 that's ever been marketed to crossfitters so uh anything from progenix or uh uh pure pharma

00:57:25.700 or it's pretty awful like it just it's overpriced like progenix has official or a fish protein

00:57:32.560 it's 95 or something per container which is outrageous um and it's under the guise that it's

00:57:41.740 better but whey protein is the king right and it's fairly inexpensive uh so you're paying double

00:57:50.420 for fish protein it's you know it's not any better they're just luring you in by saying it's better and

00:57:55.960 it's not uh whey protein concentrates actually like the one of the cheapest whey proteins you can get

00:58:00.460 and if you can tolerate it it's it's better when i say tolerate it there's a there's a molecule

00:58:07.260 in the protein called beta lactalbumin which is sometimes messes with people's gi tracks so

00:58:14.040 they'll like take away and be like oh i get a little queasy and in that case i'd recommend like

00:58:17.700 a whey protein isolate um that's the only time i would recommend an isolate over a concentrate though

00:58:22.600 because concentrates cheaper has a higher leucine content which is one of the bcaa's we're talking

00:58:26.820 about and uh it's cheaper so i would recommend that um yeah but it's just all that stuff it's like

00:58:33.880 it's overpriced it's not effective right and i feel like if you're gonna spend your money on

00:58:39.980 something it should be worthwhile you know there's a bunch of crooks out there is the deal it's uh

00:58:44.860 makes me upset as you may or may not have noticed right no yeah spend money on actual food right

00:58:50.480 right or don't or yeah or save it you know donate it there's a bunch of charities that could you you

00:58:55.280 know like research could use your money i could use your money just my paypal

00:58:59.920 send me a donation hire jordan right well so yeah speaking of like jordan this has been a great

00:59:07.160 conversation i mean we've gotten some nitty-gritty we nerded out on a lot of topics um but you've got

00:59:12.400 a lot of great content on your website barbell medicine where can people find out more about

00:59:16.620 your work and possibly work with you as a diet consult sure yeah um so do nutrition and programming

00:59:23.280 consultations and like lifestyle stuff um so the website barbellmedicine.com there's contact

00:59:29.680 form there uh social media it's jordan underscore barbell medicine on instagram

00:59:34.840 uh my facebook is open and public uh or you can email me it's uh info at barbellmedicine.com

00:59:41.620 happy to talk about anything the more scientific the better or if you just want to talk talk training

00:59:47.460 always available so awesome well jordan feigenbaum thank you so much for your time it's been a pleasure

00:59:52.040 all right have a good day man my guest today was jordan feigenbaum he's a medical doctor starting

00:59:56.620 strength coach and diet consultant you can find more information about his work at barbellmedicine.com

01:00:01.920 well that wraps up another edition of the art of manliness podcast for more manly tips and advice

01:00:16.860 make sure to check out the art of manliness website at artofmanliness.com and if you enjoy the show and

01:00:20.900 have got something out of it i'd appreciate if you give us a review on itunes or stitcher

01:00:23.880 really helps us out a lot as always thank you for your continued support and until next time this

01:00:27.720 is brett mckay telling you to stay manly

01:00:30.120 you

The Art of Manliness - September 09, 2016

#233： Diet and Nutrition Advice From the Doctor of Gains

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