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GLP-1s: Our Perspective as Your Coaches · SOTA Personal Training Podcast

0:01
Ladies and gentlemen, welcome to the SODA Personal Training
0:04
Podcast. We help busy adults get strong
0:07
and fit and stay that way for a really long time.
0:09
I'm Coach Sean here with Coach Phil.
0:11
How you doing, Phil? I'm good.
0:13
I'm excited about this one. Yeah, this is going to be an
0:16
interesting one. It's one that's been requested
0:18
by a lot of our clients and it's a touchy one.
0:21
OK, we're going to talk about GLP ones, the weight loss drugs
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quote, UN quote. And I think before we start, we
0:28
we probably should just talk about our scope of practice,
0:32
quote UN quote before we even dive into this.
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So I'll let you take it away a little bit on that, Phil.
0:37
Yes, we are not, We are not doctors.
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We're part of your care team. But you need to make sure you
0:42
are having conversations with your doctor on a regular basis
0:45
if you're taking one. And if you're not, like make
0:49
sure that is where the advice is coming from.
0:51
This is medication like anything else, and it's appropriate in
0:55
the right dosage for a lot of people, but make sure that you
0:59
have that that insight. What we say here, we're not
1:02
going to try to make any claims or say take it, don't take it.
1:06
We're just going to kind of give you the statistics and the
1:08
information you need to, one, get what you need out of that
1:13
medication in conjunction with what we're doing.
1:16
And also just to inform you, if you're not taking it, there
1:19
could be people who aren't that might benefit.
1:22
So we're just gonna try to lay down some of the the facts and
1:25
insights from a coach's perspective, not a medical
1:28
professional. Right, that was what I was
1:30
thinking too, 'cause that is the scope of practice.
1:32
I think we can speak at it from is the, the, you know, the coach
1:35
trainer perspective because we do have a lot of experience now
1:38
working with people who are taking these medications, right?
1:42
And so, you know, if you look at like almost kind of like the
1:45
doctor's perspective is to be able to prescribe and to be able
1:47
to explain exactly what these medications will do to you from
1:50
a labs perspective. You know, the nitty gritty of of
1:54
how it will affect that your health markers, right?
1:56
We probably can realistically tell you, OK, what are these
1:59
drugs likely to do to you know, how strong you are, your
2:04
mobility, how much energy do you feel, you know, and then what
2:06
the likely effects may be on your body composition, you know,
2:10
your body fat percentage, obviously your weight on the
2:12
scale, etcetera, etcetera. We can, we can speak from quite
2:15
a bit of anecdotal experience now working with people who who
2:19
take these medications. So that's kind of what we're
2:21
going to try to do. Yeah, I think we waited a little
2:24
bit to do this one just so that there was enough of a body of
2:27
yes, anecdotal evidence working with with clients and seeing the
2:31
the pros and cons. Also just to let you know, give
2:35
it time for some of the research to come out because there is
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some research. I might quote a couple, but
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generally, you know, the longer we have something out, the more
2:42
data we have to make inferences, which is really important.
2:46
Yep, exactly. Yeah, I'll let you go ahead.
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I know you've kind of got it outlined here how you what you
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want to order, you want to go in here so.
2:53
Go ahead. General outline, right?
2:55
Why? Why is it such a a big movement
2:59
right now? Like what?
3:00
How did this all come about? What, what or who are they
3:04
really for? At face value?
3:06
What the research says, downside potential risks of taking that
3:11
training, implications, nutrition strategies.
3:14
That's a really big one, of course, with anything that
3:17
regulates or changes your appetite and just some practical
3:21
takeaways. Well, and yeah, I'm just just to
3:24
like jump in. You said nutrition strategy is
3:26
right there. And maybe I'm getting ahead of
3:27
us here. But like, you know, one thing I
3:30
think people do need to understand if if they're on a
3:32
GOP is that like, you should still be making a nutrition
3:35
strategy, right? It shouldn't be just, oh, I'm
3:37
taking this medication. So that'll just do everything
3:40
for me, right? Like, you know, you still have
3:42
to work really hard to decide how you should be eating.
3:45
You know, you, you, you will have less appetite, you know,
3:48
especially if you go up on a high enough dose.
3:49
There's no question about that. Then it's a question about what
3:52
should you be eating for your fitness and health goals, Right.
3:55
So yeah. Exactly.
3:58
Well, let's, let's let's talk through this.
4:00
Like it seems like, you know, osampic GLP ones, semi glutides,
4:05
peptides, they're all kind of getting wrapped in this new
4:08
almost era of medication to help with our body composition at
4:12
face value. So essentially it's gone from
4:16
especially GOP ones, it's kind of gone from like diabetes
4:19
medication to a dinner table conversation about, all right, I
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just want to lose like I just want to lose some weight.
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And so it's being used from an aesthetic standpoint as much as
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it is a health standpoint. A lot of people are having
4:34
success. Some people are are not, but
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it's we want to have this tool be a discussion for all that.
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So. I'm just gonna jump in and add
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like, yeah, really wide range of results is what I've seen so
4:46
far. You say some people having
4:47
success, some people not. And, you know, how do you define
4:50
it as kind of difficult? But like, I've seen a wide
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variety of like, different results of people using it for
4:55
six months to a year or even more.
4:57
So that's what also makes this discussion really challenging,
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you know, because there is a wide range of anecdotal results
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that I've seen so far. Exactly, it is successful in a
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lot of ways for exactly what we'd want to do, which is lower
5:12
our, our weight, which means we're losing body fat, also a
5:16
little bit of muscle. We'll talk about that in the
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downsides, but and and before that reason, it's improving, you
5:22
know, diabetes and things like that and blood markers because
5:25
we are at a healthier body weight essentially, right.
5:30
GLP ones and playing English. It's a GL P1 stands for
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Glucagon, like peptide 1. So this is a hormone that's
5:37
involved in appetite regulation, gastric emptying, insulin
5:41
response, like a whole sort of thing.
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That's why it's used for diabetes primarily.
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So ultimately blood glucose control because that's the big
5:49
concern a lot of people are on. Yeah, glucose medications,
5:54
diabetes medications, a lot of people are pre diabetic, which
5:58
is also a big concern 'cause it doesn't sound like it's there
6:01
yet, but it, it means we're in a in a dangerous range long term.
6:06
And so yes, this is a great, great tool for that.
6:09
Medications like semi glutide, they mimic or enhance signaling
6:14
that other parts of our body do, which is ultimately the reason
6:18
why people feel less hungry and they eat less.
6:22
So it reduces the food noise, which is a new kind of a new
6:27
word. It's been around a while, but
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but if we're thinking about food, if we struggle not eating,
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that is a big theme for a lot of people is constantly thinking
6:35
about food, being surrounded by it.
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This really helps quiet that part of our brain and just we
6:41
don't have to, we don't think about it as much so.
6:44
It yeah I mean like I, I think that's one of the main takeaways
6:48
that I definitely have is like Simply put, if you start taking
6:52
a GLP and the dose is high enough you will have a reduced
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appetite and you will want to eat less.
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You know, I think I have the authority to say that at this
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point, even though I'm not a doctor, like I've I've seen it
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enough. Everybody that takes it says,
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yeah, I just don't really have any appetite one once you get to
7:06
a high enough dose, right. And you know, I've seen, I feel
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like Zep pound is probably the one that I have the most clients
7:11
taking. I don't know, I think that
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'cause that's the one where you got like the 2.557 point 5 and
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then it goes all the way up to 15 being the highest dose.
7:18
But like, you know, and, and don't take these numbers.
7:21
Like definitely talk to your doctor about these dosages and
7:23
numbers. But like it seems like, you
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know, when clients get up into that like 7 1/2 or 10 dose for
7:28
sure, then it's like appetite is definitely down.
7:30
And once again, I probably, I shouldn't even go into the
7:32
numbers too much, but I just like anecdotally, I've kind of
7:35
heard that, you know, like at the 1st 2 doses, they might not
7:39
see that much of a reduction in appetite, but you get high
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enough and it's like, OK, yeah, now you really don't want to
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eat. And then as a result, especially
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at the beginning, just anecdotally, what I've seen, you
7:50
do lose weight, you do lose weight at the beginning
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especially, right? The question then becomes, you
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know, are you losing weight at too fast of a rate?
8:00
Are you keeping your muscle mass like Phil already talked about?
8:03
Is it, is it a good way to lose the weight?
8:06
That's a little bit more up for debate and depends on various
8:08
factors, yeah. Yeah.
8:11
That's, that's the really big multifaceted question is, you
8:15
know, I have all the section here about just the, the, the
8:18
ethical bounds and considerations, you know,
8:21
morally as coaches, right? And we don't look down on anyone
8:23
taking medication for anything, right?
8:25
These are tools and for a lot of people, they are in a place
8:29
where they aren't comfortable even stepping in a gym yet.
8:32
And a lot of these, these mechanisms, these drugs can help
8:36
get the ball rolling as they kind of shift from the
8:40
medication to more of a lifestyle oriented approach,
8:43
which is, in my opinion, of a a smart decision.
8:47
But that's, I mean, that's the big long term goal for a lot of
8:51
people that I think we work with, use it as a tool, just
8:54
like a lot of medicine. And sometimes you need it,
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sometimes you don't. Sometimes you adjust the dosage
8:59
just like actual medicine you take just like fitness and
9:02
nutrition and other things like that.
9:05
But that's one key thing I just want to hit is we don't like
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these drugs just like burn fat in our body.
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We take it, it like targets fat cells.
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It primarily works because it reduces appetite and so we're
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eating in a somewhat somewhat deficit.
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Sometimes it's more drastic or less drastic, but that's how it
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works in the day is a few metabolic regulation components
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to that. But primarily that's it.
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It's it just, we're just food's just like, maybe I don't know.
9:35
Yeah, yeah, one other thing too, it just occurred to me, I want,
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I want to throw this out there in the podcast 'cause we had a
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lot of clients that listen to this and you know, like Phil
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just said, you know, we're we're super, I guess non judgmental
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about it would be the word, right?
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Like we're just here on your team to help you get to your
9:48
goals in as good of a way as possible, right.
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So, you know, you know, even though, you know, we preach
9:54
certain things all the time, we're like, we're super non
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judgmental about where you're at.
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We want to meet you where you're at, right.
10:00
And with that in mind, I, I, I really, I strongly encourage
10:04
anyone who is taking a GLP or is thinking about it, as long as
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you're comfortable share it with me or whoever your coach is that
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you're working with. Because I, I, you know, I've
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gotten the feeling that a lot of people are not too comfortable
10:19
sharing it, you know, just for different reasons, right?
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But that's something that we really do want to know.
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Like, I think it really does help us as coaches, if we can
10:26
can know that and kind of help you navigate through it, right?
10:30
You know, a lot of the advice we would give would still probably
10:33
be, you know, the same type of stuff.
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But I, I do really think it's useful to know, it's really
10:38
useful to know if you're taking a GLP just because then, you
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know, when we talk through as we should in like every session we
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go through, you know, like, OK, well, yeah.
10:46
How, how's your diet been lately?
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You know, how's, how's all the, you know, non exercise related
10:50
factors going, right. I try to ask that to almost
10:53
every client and every session, right?
10:55
And it's, it's, it's useful to know, right?
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Like, it just, it's useful to know if you're on a GLPI, really
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want to know about it, 'cause that can really help guide that
11:03
conversation, right? Yeah.
11:06
This is almost not not good cop, bad cop, but you're actually
11:10
going in this softer than I am. I think we absolutely need to
11:13
know. OK.
11:14
Yeah, yeah, yeah. Now, is it gonna be unsafe if
11:17
you don't? No, not like some medications.
11:19
There are some that like we absolutely have to know if
11:21
you're taking certain things. This is one that's it's pretty
11:24
critical just just to help. We need to know if you're gonna
11:28
have like side effects, if you're going to be eating and if
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we don't coach you on like macros or quantities, we got to
11:34
make sure you're eating enough. Yeah, yeah.
11:36
Like, and that's one of the, you know, we'll talk about the
11:39
downsides or maybe potential downsides of taking these, but
11:44
that's one big one. If we've done this long enough
11:48
that if we see rapid weight loss out of nowhere, we're probably
11:51
gonna we're probably gonna make some inferences, but, and we'll
11:54
ask you if we have concerns about it, but it's just good to
11:57
have that type of relationship with your coaches because we
12:01
care about you. And that's just transparency is
12:03
really important up and down coaches to clients, so.
12:09
Yeah. And you make a good point.
12:10
Like if someone is on a relatively high dose of GLP and
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has no appetite and comes in here and tries to do a workout,
12:15
like we want to know that, OK, I want to know if you've got no
12:17
energy in your body, OK, no calories to do this workout
12:20
because we're going to probably significantly lighten it, you
12:23
know, but we have to. If you're dealing with nausea or
12:26
other common side effects that that have been reported, those
12:30
are important things, right? Where is this coming from?
12:32
And if we know that going into it, that that's gonna change
12:35
things on the front end, make sure you have a better workout
12:37
experience. And again, we hit that right
12:40
dosage like you said. You know what?
12:41
You know what I love is when 'cause I have a couple clients
12:43
like this who are on GLPS. I love when a client is on a GLP
12:47
and tracking their macros and their calories.
12:50
OK, Because I've had a couple clients that have started doing
12:52
this and I'm like, yes, this now we're really on to something
12:56
here because once again, you know, just because of the fact
12:59
that you're on the GLP, that doesn't it doesn't solve the
13:01
whole situation, right? Like, yes, you're probably going
13:03
to eat less, you're probably going to lose weight, but we
13:05
still, you know, it's still important to focus on your diet
13:07
and say, OK, well, how many calories am I getting each day?
13:09
How much protein am I eating, right?
13:11
It's definitely going to be easier to get into a caloric
13:14
deficit on AGLP, right? But it's really, really helpful
13:18
if you can be like, you know what, I'm still going to track
13:20
my food primarily to make sure I get enough protein, right?
13:23
Enough of all the, the essential nutrients, protein, fiber, all
13:26
the other ones, right? And then just to actually know,
13:28
you know, like, OK, how many calories I'm, I'm losing this
13:31
weight right now, but how many calories am I eating?
13:33
Like that's that's if you're on a GLP like that's, that's an A
13:36
player move right there is to track your calories while you're
13:40
on it, OK, rather than just assuming that the medication is
13:43
going to do all the work for you.
13:44
Absolutely. Just understanding the
13:46
mechanisms, like you said, that's a that's a huge, huge,
13:49
huge benefit if you decide to, you know, take the dosage down
13:53
or you and your doctor decide that, right?
13:55
Or like we're going to be off at someday, we want to know what
13:58
what works and at what rate. We can do the math and say, all
14:03
right, we've lost this much weight in this time span.
14:05
We can tell you how many calories you've probably had.
14:08
But that's going to be really good for all of you guys, right?
14:11
Just building that knowledge base of what's what's working.
14:13
It's just going to help with your systems.
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And that's just that helps a lot on so many fronts.
14:20
So yes, we should always track periodically, but we want you
14:23
guys to know how it's working so we're not just, oh, I think it's
14:27
working. I'm right.
14:28
It's not that we don't want to be a guessing game.
14:29
No, Yep. So absolutely.
14:34
Well, OK, I want to talk about the side effects, but first,
14:36
like what does the research say these drugs can do?
14:39
Well, a few key things. One, meaningful weight loss,
14:42
right? That's what typically will pull
14:44
people into that. I won't get into the pub Med
14:48
studies, but it's a very large effect.
14:50
That's why they're so popular, very good at doing that.
14:53
Two improvements in cardio metabolic health.
14:56
So you know, helps with the cardiovascular risk factors,
15:00
especially with adults age 45 or older then 3 is just
15:05
cardiovascular event reduction in a high risk population.
15:07
So yeah, there's people with some weight on their body that
15:11
is having other metabolic effects down the road that are
15:16
going to affect our longevity and things like that.
15:18
So again, the important nuance here is that this does not mean
15:23
it's a magic drug for everybody. Means there's a serious evidence
15:26
of benefit in a specific higher risk population.
15:30
There are a lot of people taking it that maybe aren't high risk.
15:34
It has become very sellable. Again, all the language around
15:40
peptides. There's a new peptide.
15:41
Oh, my knees feel great. Like what?
15:42
What even are the mechanisms? Do we need to take these things?
15:45
Should we take them? Right?
15:47
That's discussion with your doctor.
15:48
But look through that lens. Don't just, especially if it's
15:51
not through your doctor, you know, all of these medications,
15:55
you know, we got to know the full spectrum of benefits and
15:58
potential risks both now and down the road.
16:01
It's so funny, I feel like this is a good time to mention 'cause
16:04
this, this does happen regularly enough where a client will just
16:07
kind of like ask me like, you know, what do you think about
16:10
the GLPS? You think, you think I should
16:11
take one? You think I should consider
16:12
taking one, You know, and sometimes it almost, it almost
16:16
does feel like it's like, I know you're testing me, right, 'cause
16:19
you 'cause you know, I'm not allowed to like recommend a
16:21
medication to you. You know what I mean?
16:23
It's almost like that type of thing.
16:24
I think sometimes they just do it, you know, out of just like
16:26
sheer curiosity, right? But it feels like, you know, I'm
16:29
not supposed to answer that question directly, right?
16:32
But I think, I do think that most of us could safely say
16:37
that, you know, if, if, if, if it's just for weight loss
16:39
purposes or for purposes of changing your body composition,
16:42
you know, OK, I want to lose 20 lbs or whatever.
16:44
I want to look lean. I want to get, you know, more
16:46
tone definition 6 pack, whatever, right?
16:48
Like I am comfortable saying that I still think it should be
16:53
not a last resort, but you know, you should try other methods
16:56
first, definitely, you know, try to change, change your exercise
17:00
routine, try to change your diet, try to change your
17:02
lifestyle in other ways, right? You know, these GOP's, they
17:06
certainly do have a place, but there's a lot of other tools in
17:08
your toolbox that might be a better option for you to try
17:12
first if you haven't really tried any of them that hard, you
17:14
know, So that's as far as I'll go on that.
17:17
Yeah. No, to piggyback off that, I
17:19
think there's, there's a few people who it could be a
17:21
potential fit and then there's a less ideal fit.
17:24
So potential fit is if you Bmis in a, a clinically high range of
17:28
obesity, you know, we're, we're 40 plus BMI and we, we have a
17:33
lot of weight to lose. It's affecting us everyday.
17:36
Long history of failed dieting or or nutrition strategies if we
17:39
just can't get traction with that system or three significant
17:45
metabolic factors, risk factors specifically around, yeah, blood
17:49
sugar or cardiovascular risk. Less ideal fit, less ideal.
17:55
Looking for a shortcut at face value, if we're already fairly
17:59
lean or we have a reasonably healthy BMI, or if we're not
18:05
willing to train or eat intentionally at all.
18:08
I think that is a necessary component to to taking these is
18:12
we have to actually go into it with more intention.
18:13
Oh yeah, yeah. Well, this is really good.
18:16
OK, that that second part is really good there.
18:19
Like, you know, with no willingness that you said to
18:20
train or to like, you know, 'cause like exercise, strength
18:23
training should almost, they like, they should almost like
18:26
sign you up with a personal trainer when they put you on a
18:29
GLP, You know what I mean? Like it should be required
18:31
almost 'cause that's gonna be your hardest challenge probably
18:33
is to maintain your muscle mass right now.
18:35
I I know I'm just shamelessly plugging our services but like.
18:38
We should that's. Why we're here.
18:39
Yeah, yeah, yeah. We get do you know how much
18:41
medical or I'm sorry, nutrition and like exercise training like
18:44
a medical doctor gets. Yeah, not that much.
18:46
Not most doctors, not that much. It's it's.
18:49
Quite low. Their job is to help use
18:52
medicine like doctors are like, Hey, we're we they keep us
18:55
healthy using medicine, which is fine, but our lane is the kind
19:00
of the non medicine routes of achieving the same objectives.
19:04
I think and hope that's going to continue to be seen that way
19:07
because it's again, it's part of the care team.
19:09
Like yes, we need a doctor. We also need someone who's going
19:12
to help us do lifestyle changes that do similar things, but it's
19:17
a whole spectrum, people that we need to to help us do that.
19:21
So, yeah, and it's, it's, so it's interesting too, because
19:24
this is where I like, let me know if I'm stepping out of my
19:26
lane here, OK, Phil, let me know if I'm stepping out of my lane,
19:28
'cause I know this is when we got to stay within our scope of
19:30
practice, right? But let's get edgy.
19:32
Yeah, let's get edgy. Sure, let's put some numbers out
19:35
there and let's get edgy 'cause I'm, I'm a numbers guy,
19:37
especially in terms of body composition, right?
19:38
So we're talking about muscle mass, body fat percentage.
19:41
And it's like you talk about people who this is not
19:43
necessarily a good fit for, you know, I feel like anybody that's
19:48
at a body fat percentage, that's just not really that high.
19:52
It's just it's, it's, it's not for you, you know, like even,
19:55
OK, so like, let me just throw some numbers.
19:57
Let's say you're a male and you're 20% body fat or you're a
20:01
female and you're 35% body fat. You know, like both of those
20:07
'cause women have more body fat than men, right?
20:09
So like for example, healthy range for men is probably from
20:12
like 8% up to 18%. Healthy range for women is in
20:17
general, like 20% to 30%. You don't really want to go
20:19
below 20 too much for women, maybe a little bit, but like,
20:22
like, so OK, you're a man at 20% body fat.
20:25
You're a little, you got a little bit of fat to lose,
20:27
right, But not tons. Woman at 35% body fat.
20:30
Yeah, you could stand to lose a little weight, but it's not
20:31
drastic, you know what I mean? Like if you're below those body
20:35
fat percentages, it's, it's hard for me to support going on a
20:40
GLP, you know, just because you're so close to a healthy
20:44
body fat percentage as is. I would like to think we could
20:48
put a really good dent into it and, you know, trim off those
20:50
last 10 to 15 lbs, so to speak, just with the right type of
20:53
training and, and a few lifestyle and nutrition changes.
20:56
You know, again, those would kind of be the rough numbers I
21:00
use because I do see some people that are really, quite frankly,
21:04
not that overweight that are interested in using these drugs.
21:08
Not a doctor, but I just, I don't I don't think it's a good
21:11
idea for. You right, yeah.
21:13
So that's absolutely, I think from a perspective of coaching,
21:17
that's perspective based and that's totally fine.
21:20
And I do agree a lot. I think if someone say a guy is
21:26
20% the body fat, right, that's actually the top, top end of the
21:31
healthy range. Yeah, yeah, yeah.
21:33
Now BMI is not the end of all. That's the problem because every
21:37
NFL player that's. Got a six pack, you know.
21:40
An 18 inch biceps, they have ABMI probably like 35, yeah.
21:45
Yep, exactly. So that's going to throw it off.
21:47
I, I don't like that number. It's very outdated.
21:49
But if we are not an athlete with ABMI like that, OK that
21:54
that could change things. You can be 25% body fat and
21:59
still have a low amount of visceral fat.
22:03
Which? Is a better indicator of like
22:06
metabolic health than anything else.
22:08
There's a lot of people who have extra weight on their arms and
22:11
legs, but they have low visceral fat.
22:13
They're healthy, no issues, no blood work issues, nothing.
22:17
There's people who are a healthy weight, healthy BMI that have
22:20
tons of visceral fat, no muscle in their arms or legs.
22:22
This is the the, I hate using that term skinny fat, but the
22:25
medical term is sarcopenic obesity, right?
22:29
So it's just body fat in the areas where it really effects
22:32
our organs and our blood work and things like that.
22:35
So that's why it's not the end all be all.
22:37
It really is individualized. But visceral fat is the one
22:41
thing that we'd want to look at. It's the fat inside our visceral
22:44
cavity next to organs of digestion.
22:46
And, and that's the kind we do not want.
22:49
The other body fat is more aesthetic.
22:51
So. Just a clarifying note on that.
22:54
Yeah, yeah. These are important distinctions
22:56
and things to think about. Definitely.
22:57
Yeah, this is a big. One, it's a really big important
23:00
topic. And, and, and can I, I'm just,
23:02
I'm kind of jumping around here. I don't know what was next in
23:04
your outline, but there's so many little parts of this that,
23:09
yeah, there are like parts of working with people around GLPS
23:11
that I do like. I'm like, OK, this is good.
23:12
Yeah. We're making good progress in
23:13
this area. And then there's some parts that
23:15
as a coach and trainer, as someone who specializes in
23:18
trying to improve the body composition of, of clients, you
23:21
know, I'm like, ah, I don't like the way that works.
23:24
Like, give me an example, OK. And I think this is within my
23:27
scope of practice. OK.
23:28
So like, you know a lot of these drugs, right?
23:31
You do an injection once a week, right?
23:33
And within the immediate day, 2-3 days after the injection,
23:37
your appetite goes real low because the medication is
23:39
working. You know, like you're feeling
23:41
the effects of the medication more, right?
23:43
Then you get to the end of the seven days and your appetite
23:45
starts coming back again and then you inject again starting
23:47
the next week, right. What, what I struggle with as a
23:51
coach and trainer is it's like if somebody's appetite is that
23:53
low the first 2-3 days and you eat the way your appetite allows
23:57
you to eat, We might be eating 500 calories the first two or
24:01
three days. Then we're going up to 1000,
24:02
then we're maybe back to 1500 or close to 2000.
24:05
Those last few days. If you eat the way your appetite
24:08
tells you to eat, you know, and as a fitness coach, I'm like,
24:12
that's a no, no. Like that's a no no from a
24:15
trying to get lean perspective. You know, if you're trying to
24:18
maintain your muscle mass and burn body fat, because I'm like,
24:21
Nah, you need, you need enough calories to keep muscle on a
24:23
day-to-day basis. You need enough protein on a
24:25
day-to-day basis to keep muscle. You shouldn't be oscillating
24:28
that much week to week right now.
24:30
Like anecdotally, most of the clients that I have that are
24:32
taking them, it doesn't seem to hit them that bad.
24:35
You know, like they seem to like they seem to get it.
24:37
They've done their research and they get it.
24:39
So they're like, OK, I know I need protein.
24:41
They almost, and we could debate whether or not this is a good
24:43
thing, but they almost do kind of force feed themselves the
24:46
first few days, especially after an injection, you know, because
24:49
they know they got to get those calories high enough.
24:50
But I, I don't love and I know there's different ways of taking
24:53
these right. But I, I don't love as a coach,
24:56
just the way the once a week injection works, you know?
24:59
Yeah, because I would rather like, once again, this is with
25:03
or without a GLP, right? But if you're trying to maintain
25:06
muscle mass and burn body fat, let's say 2000 calories per day
25:09
is what it takes for you to maintain your body weight.
25:11
So ideally we just want to be in like 17-18 hundred per day.
25:15
You're going to gradually burn body fat, keep your muscle.
25:17
If you strength train, eat enough protein, like I would
25:20
much rather see you do around 17 or 1800 seven days a week than
25:25
800 on Monday and Tuesday and then back up to 2000 on Thursday
25:28
and Friday. Like I don't want that much up
25:30
and down, Right, Right. Yeah.
25:32
So yeah, that makes it tricky. You don't like little pop ups
25:37
like that and say, hey, I've only had coffee today.
25:39
That happens up for some people come like I had, it'll be 4:00
25:43
PM. I've had no water at all.
25:45
I've had coffee and a cheese stick and I know I've got some
25:50
leg work today and we're like, yeah, yeah, yeesh.
25:53
All right, let's do it. Barbell squats, barbell hip
25:56
throws, barbell RDLS, walking lunges, chest press and rows at
25:59
the end. OK, let's get That's right.
26:01
Five sets each. OK, Go hard.
26:03
No. So don't do that if you haven't
26:05
eaten any food. OK, Sorry.
26:06
That all comes back to the transparency though, of like, we
26:09
need to know that because if you come in on, on not that much
26:13
food, right, there's nothing in the tank to push, you're going
26:15
to hit a wall and that's just going to, that's going to feel a
26:18
lot different from your perspective.
26:21
So we want to push you with the right amounts.
26:24
And a lot of that has to do with the inputs, the calories we're
26:27
putting in, the nutrition, you know, are we getting any carbs?
26:30
That's our body's primary fuel source.
26:32
So we, you know, we, we just want to know those things.
26:36
Not too much to ask. That's a good transition to the
26:39
my next section, which is just the, you know, potential
26:42
downsides, potential side effects based on the research,
26:46
the biggest ones, number one is GI side effects are pretty
26:51
common. So, you know, yeah, nausea,
26:54
vomiting, diarrhea, Constipation, stuff like that.
26:58
These are pretty well established across a lot of
27:00
trials and studies. So that's one thing to look out
27:03
for. Two is some people I have to
27:08
discontinue because of the side effects and whether that's a
27:11
dosage thing or the type or whatever have you, that's again
27:15
something you got to talk to your doctor about.
27:16
Some people just can't really can't do it because the side
27:19
effects are so strong. So chat to your doctor about
27:22
that. And then, you know, we're like
27:26
looking long term. We have to think like what are
27:29
the potential cost of doing something quickly now versus
27:32
trying to do it the really tough way, which is being meticulous
27:37
and creating a system for tracking your nutrition and and
27:40
getting the the right workout frequency, things like that
27:43
there. There is a downside to
27:46
understanding if we don't try to do that while we're on these
27:50
medications again. So sorry I I zoned out for a
27:53
quick SEC. I was looking at Blake's big
27:54
muscles from out the door. No, I OK, so if you don't do
27:57
what then you. So if we don't like understand
28:00
why they work or or like, hey, what, what amount have I been
28:04
eating? How much protein things are that
28:06
tracking? Thing.
28:07
Yep. Then we're kind of bound to it,
28:09
right? Like, well, it works when I'm on
28:11
it, maybe not when I'm not. There's not the awareness around
28:15
the mechanisms behind why it's successful, but usually the
28:19
average person doesn't necessarily quit because they
28:22
they didn't work, but it's a lot of people will quit because the
28:26
experience of being on it was was rough or so again, there's
28:32
going to be more long term research comes out.
28:35
So just things to consider, right?
28:38
That's all we're trying to do is have you guys ask yourselves
28:40
these questions if you're considering it or you're on it
28:42
and considering going off or changing dosage, stuff like
28:45
that. The big one, The big one is this
28:50
risk of muscle loss, Sarcopenia, which is the loss of lean
28:55
muscle, which is like gold, which is.
28:59
Our department, Yeah. Our job?
29:01
Yep. Our.
29:02
Really our number one job, Yep, is to help you maintain or build
29:07
lean muscle on top of like having a fun time here and all
29:10
that good stuff, right like that.
29:12
At the end of the day is is what helps us determine if we're
29:16
successful. If we see muscle going down, we
29:19
know something isn't probably right on our end.
29:21
But if we can maintain or build, especially after 40, especially
29:25
if we were taking one of these medications, that is a pretty
29:29
appropriate metric for success. Yep, exactly.
29:33
And the best way to make sure you're keeping your muscle mass
29:35
is to make sure you're lifting heavy weights and say to
29:37
yourself, can I lift 5 lbs heavier than I did last time?
29:40
Can I lift the same weight for one or two more reps than I did
29:42
last time? Just push yourself.
29:44
It won't be perfect. It won't be a perfectly linear
29:46
strength growth. This is with or without a GLP,
29:49
OK, but just keep trying to get stronger.
29:51
Try to get stronger, OK? Progressive overload shot, Yes.
29:55
Is that what you? Referring yes, correct.
29:57
Look up progressive overload in the dictionary and you see a
30:00
picture of Blake standing there with his headband, probably like
30:04
the Louisville one. Oh, yeah, yeah, yeah, yeah,
30:06
yeah, yeah. Spider Man.
30:07
Yes. Spider Man shirt.
30:08
Let's go more. Punisher.
30:09
Yeah, OK. Yes, you need a.
30:11
Punisher. Yes, exactly.
30:13
Just spider man these. Days I don't even know man, got
30:16
to take note. So that that is, you know, we
30:19
just kind of like threw it in there.
30:21
But like that at the end of the day is, is a big, big factor.
30:24
If you're eating very low, we're going to lose weight.
30:27
We're also going to lose some muscle.
30:28
So optimally we're taking these, these drugs, we want to
30:32
basically have to put us at the deficit we should be at to have
30:35
slow, sustainable permanent weight loss, maximize body fat
30:40
loss, minimize muscle loss. That that's, that's everything
30:45
to us. So that's why we're pushing in
30:47
here and that's why we're doing these inbodies like get a
30:50
baseline and track it over time. But that lean mass is probably
30:54
the biggest concern from our standpoint cuz it affects what
30:57
we do. And we're like, we're gonna help
30:58
it get stronger. And if we're eating too little
31:00
on these drugs and we don't do that, we're like, yeesh, that's
31:04
our job we got. We're gonna say, I'm gonna say
31:06
yeesh, yeesh. I've never said yeesh to the
31:09
point, ever. So so I'm sorry, man, I'm just
31:14
picturing like this has been a more serious episode, but I've
31:17
just picked I've just laughing picturing some client walking in
31:19
the gym and for one reason or another, just they they walk in
31:22
the gym and then you look at them and you go Yoosh, could you
31:25
imagine looking at? The in body I'm like hey.
31:27
That is not that would not be a good.
31:30
That's how to not get hired as a personal trainer.
31:32
Look at somebody go Yoosh. Don't ever say yeesh.
31:35
Don't yeesh your clients, Blake. If your list Blake would be
31:37
Blake would be the one who would be the most likely to do that,
31:39
right? You know it, you know it.
31:41
He's a great coach, but out of all our coaches, he's probably
31:42
the only one who would actually yeesh your client.
31:45
He would say he would once he knows them.
31:47
Yeah, OK. He wouldn't do it.
31:48
He wouldn't do it for his impression, not first.
31:50
But I could. I could see him do it, you know,
31:51
he would do it. OK.
31:52
Out of all the other coaches we have, everybody would be very
31:54
nice. Yeah.
31:55
OK. Good.
31:56
Blake would. Yeesh.
31:56
Somebody he would use somebody not necessarily about like a
31:59
weight loss thing, but about like, you know, anything in the
32:02
gym, you know? Yeah, yeah.
32:04
Yelling across, like, look at someone's forearm.
32:05
He's just. Oh yeah, yeah.
32:06
Yeah, he will do it. He'll yell across the gym.
32:08
Nope, Nope, Nope. Keep the elbows in.
32:10
That's right. Nope, Nope.
32:10
Be Flanders caps, furnace caps. And people are like, what?
32:13
What are you talking about? He sees.
32:15
He sees every he. Does.
32:18
Jeez, he'll look across and he'll.
32:19
Be like OK, his his scapular wing was like really crazy on
32:23
that pull down. I'm like where were?
32:24
You. Yeah, yeah, yeah.
32:25
But he's got eyes in the back of his hands like a freaking
32:27
cyclops. God almighty.
32:29
Yeah. First time Blake watched me do a
32:31
squat, I'm like, yeah, man, I'm pretty good.
32:33
I put like 3, he's up there. You know, he's like, Nope,
32:35
you're terrible. Your mobility sucks.
32:36
Your knees aren't moving outwards.
32:37
They're going caving in a little bit.
32:39
You're a little bit wink at the bottom.
32:40
You got your left side. You're obviously oriented into
32:42
the middle cause your hip internal rotation is not good.
32:44
Or something, something something.
32:45
Your left ass cheek is lower than your right or maybe your
32:47
right ass cheek is lower than your left.
32:48
Can't remember. Your squat sucks.
32:51
Well yeesh. Yeesh, got yeeshed on them
32:54
squats right? Yeah, he will find ways to
32:57
optimize everything. Yeah.
32:59
Yeah, he is. That is his strong suit.
33:02
Yep. You know, we ever really mixed
33:03
in. Now, we did give him a little
33:04
trash for the, I guess, Spider Man headband thing, but no one
33:08
cares about that. Everyone else, Blake here,
33:10
everyone loves him. Yeesh.
33:11
We could never throw him under the bus.
33:15
Well. OK, it's almost tough to be
33:17
done. Yeah, dude, how much more you
33:18
got left in there? I got days, but we're going to,
33:22
what I want to cover is adjustments.
33:23
So training adjustments, nutrition adjustments.
33:26
If we're taking these medications, if we're for
33:31
training, got a resistance training.
33:32
If you're not resistance training, you need a resistance
33:35
training that is going to give you the best chance at
33:37
maintaining lean muscle mass, especially if weight loss is
33:40
going pretty quick, 2-3 days a week total body.
33:43
All the things we've told you guys, nothing crazy.
33:46
We just you got to do it and do it at the right intensity.
33:50
Progressive overlook. I mean, this is kind of open and
33:52
shut. I mean, that's, that's it at the
33:54
end of the day, just like you said, it should almost be
33:57
required. Are you going to strength train?
34:00
We're going to put you on this. Are you going to strength train?
34:03
Because I'll put this out there. I think some of the benefits of
34:06
the weight loss may may the how do I put this the costs of
34:14
losing muscle mass at the benefit of losing body weight
34:18
perhaps could be too great if we're not strength training like
34:22
the health effects of losing your muscle if you don't have
34:24
much to begin with and we take some of these that's a very
34:27
real. Consideration to think through.
34:30
Everything has a cost, right? So.
34:33
Just yeah, we got to be strong. Strength is really important.
34:36
You got. To train like that's your number
34:37
one goal because it is and it should be nutrition adjustments,
34:43
protein, protein. I mean, we know this.
34:45
We should be doing that any day of the week anyway, but with
34:49
appetite low proteins really satiating.
34:51
That's why it works well for weight loss.
34:53
But if we don't have that signal in our head as much, we will
34:57
forget we especially protein. You have to prep it.
34:59
So it's like, I don't want to take time to cook that.
35:02
I think I can say this I signed an NDA but I did this like focus
35:06
group for a a company that is looking at snacks for GLP one.
35:11
OK users I. Think I can say that, Yeah.
35:14
Or I'm getting sued. Yeah.
35:15
But basically everyone knows this is like an issue of like
35:18
it's it's got to be. He just brought in this panel.
35:21
Nutritionist, doctors, heart doctors, me.
35:24
I got thrown in there, which was kind of fun.
35:26
There you go. Felt pretty good.
35:28
But they said this is like this is this is a a common theme and
35:32
we want to solve it in a way that doesn't feel like like
35:35
salesy like as a tool, because there's stuff now is like GLP 1
35:38
weight, you know, bars, GLP 1 bars.
35:40
And we're like, that's just marketing hype, right?
35:43
So how do you make something that's nutrient dense, protein
35:46
dense is appealing because we might look at food and be like,
35:50
I just don't want that. Yeah, right.
35:54
But that is a real concern is being under undernourished.
35:57
So make sure that's, yeah, we're getting enough protein.
36:00
That's kind of the first foundational macro we want you
36:03
to focus on. If you struggle to get enough
36:06
food in because you don't have the appetite, I'd say lean into
36:09
the higher fat sources, like healthy ones, right?
36:13
Like nuts, seeds, avocados. Like there we go.
36:18
Peanut butter, right? Throw it in a smoothie, drink it
36:20
so you can be done with. It first time ever on April
36:22
23rd, 21st Coach Phil is recommending peanut butter
36:26
clients. That's right, very good.
36:29
But just make sure we get those building blocks in.
36:33
Nutrient density matters when our overall food volume drops,
36:37
yeah, that's a big deal. And then meal structure is
36:39
probably gonna have to get a little more deliberate.
36:41
Yeah, yeah, yeah. Cuz beef liver and blueberries.
36:46
You want nutrient density? Hey, that's it.
36:48
That's it right there. That's a good like two options
36:51
if you only had to eat 2. Or beef liver and sweetest,
36:54
sweetest batch organic blueberries from Luns and
36:57
Byerly's. OK, yes, you have to pay like
36:59
$12.00 for the little packet of them.
37:01
OK, but the liver's cheap because nobody wants the liver.
37:03
So the beef liver would be like 5 bucks a pound.
37:05
I don't know if they have it in Luns and Byerly's random stores,
37:06
right? Yeah, nobody wants that.
37:08
And it's like the most nutritious food on the planet.
37:10
Yes, you should cook it. Don't eat it raw.
37:11
OK. But beef liver and blueberries
37:14
if you want nutrient density, I just gave it to you right there.
37:16
Liver. Liver King status dawn in with
37:19
his kids on. Camera you guys know?
37:22
Liver King, look it up. It's a whole song.
37:24
Oh yeah. From his rise to his fall.
37:26
I think he's going to rise again.
37:27
I think he's, I think he kind of lost it.
37:29
He's cooked. He come back to something, have
37:31
you? Seen some of his videos.
37:32
Either it's great marketing or he actually has got something
37:34
serious going on that's a little scary.
37:37
He does have something serious. He's trying to stay relevant.
37:40
Yeah, yeah, yeah, that. Way he might just be the
37:41
president next. That might be the next step
37:43
just. Wait, we have it going now?
37:44
Exactly. You just a little little career
37:46
change might as. Well, throw them in.
37:48
That's what people like to do in politics nowadays.
37:50
Let's just mix it up a little bit.
37:52
Yeah. Liver King in there.
37:53
Sorry. No, it's all good.
37:55
So you got the planned meals sometimes.
37:57
Do I have the appetite? You gotta say I gotta eat at 9,
37:58
AMI gotta eat 12. I'd eat 3 and dinner.
38:01
All right. It's gotta be something small.
38:02
Boom. So get it in.
38:06
Hey, we talked about ethical stance.
38:07
That's kind of what I had to wrap up on.
38:10
Yeah, we're not anti medication. We're not, you know, pro
38:13
shortcut or we're just pro informed decision.
38:16
Maker, right, Right. Yep, exactly.
38:18
So again, this is a tool and if you're, if you and your doc
38:22
decide it's a good tool for you, like our job is to help you use
38:25
it, well, at the end of the day, yeah.
38:28
And like I want to reiterate because I think that every other
38:30
coach would agree with me here, like, you know, as coaches, like
38:35
I'll work with you whatever you're doing, you know, on a
38:37
GLP, not on a GLP vegan carnivore, I don't like, I don't
38:41
care. Like I'll, I'll work with you
38:43
whatever your situation is and whatever your preferences are.
38:45
Like, I'm not judgmental of any of that.
38:47
We're just trying to reach a goal together, you know what I
38:49
mean? So just just tell me where
38:51
you're at, what you're doing, and let's move forward together.
38:53
A. Million different ways this
38:55
stuff can be approached. So this.
38:56
Is one of those ways and it's it's one that's got some
39:00
research to back it up. But we are here just like we say
39:03
in the intro every single time. We are here to help you get
39:06
strong and healthy and stay that way for a very long time.
39:10
So this is it's more than your scale weight.
39:12
It's about body composition function, it's your health, it's
39:15
your hormones, it's your sleep, it's your long term maintenance.
39:19
So if we can, we're going to coach you in that way.
39:22
This is not a, you know, one size fits kind of gym.
39:27
Yeah. That's what makes us.
39:29
Special why people like coming back.
39:31
So Yep. Exactly.
39:33
That's I think that's enough for me.
39:35
I think so, yeah. I think I got.
39:37
I got to go anyway. So yeah, I guess you got to be
39:39
done for today. This session I thought you were
39:41
free until. Soon enough.
39:43
All right, No, I'm. Never free film.
39:45
My time is extremely valuable. No, I'm just kidding.
39:47
All right, let's let's cut it to that, I suppose.
39:49
Excellent. Thank you for listening.
39:50
If you have questions, reach out to us.
39:53
Let us know how we can help, but thank you guys and we'll see you
39:56
on the next one. Next piece.