Latest / SOTA Personal Training Podcast / Your Worst Enemy... Sugar? Saturated Fat? Alcohol? Fitness Coaches Give Their Take

Transcript

Your Worst Enemy... Sugar? Saturated Fat? Alcohol? Fitness Coaches Give Their Take · 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 we doing, Phil? Fantastico amigo.
• 0:14
  Muy bien, we are doing very well today.
• 0:16
  Today we're going to be talking about what is your worst enemy,
• 0:20
  Your worst enemy. Is it sugars?
• 0:22
  Is it saturated fats? Is it alcohol?
• 0:24
  Is it all the above? OK, And I'm going to put you
• 0:27
  right on the spot, Phil, since we don't have that much time.
• 0:29
  OK, I want you to go 1st and I want you to like pick one of
• 0:32
  those 3. We're obviously going to talk
• 0:34
  about all of this, OK? But I want you to tell me right
• 0:36
  now what's the worst enemy for most people trying to get in
• 0:39
  shape. So you said between saturated
• 0:40
  fat, sugar and alcohol. Oh man, it's going to be a
• 0:45
  really close tie. No, I think those are the three
• 0:47
  big ones that'll that'll cause quite a bit of havoc on our
• 0:51
  fitness results, if you will. It's going to be probably a
• 0:54
  close tie, but there might be a winner.
• 0:56
  It's between sugar and alcohol, I would say.
• 1:00
  I would say actually, no, it's alcohol, it's OK.
• 1:04
  All right, good, Because when? You when you have alcohol that
• 1:07
  is a gateway drug to sugar and saturated fats because you're
• 1:11
  going through the drive through in McDonald's, you want the the
• 1:13
  salty fries. You're hungover.
• 1:15
  The next morning you get a burger because it just feels
• 1:17
  right. Yep.
• 1:18
  Yep. OK, Now don't stop listening
• 1:20
  everybody. I know we're just a minute and
• 1:21
  20 seconds in. Obviously we have a lot to to
• 1:24
  ramble on here. OK, This is a lot of nuance to
• 1:26
  this, OK. But we just wanted to throw
• 1:28
  those three things out there as what is the worst for you
• 1:31
  overall? And obviously it all depends on
• 1:33
  how much, right? If you have one glass of red
• 1:36
  wine on every Friday night, that's probably totally fine,
• 1:39
  OK. If you have 17 beers every night
• 1:41
  and then go to McDonald's, like Phil said, well, you got a
• 1:43
  bigger problem. OK, so let's kind of talk
• 1:46
  through these three things individually and you know, any
• 1:49
  other I guess things, if I can call them that, that would also
• 1:53
  be big culprits, big things that are doing harm to your health
• 1:57
  overall. Let's kind of let's take these a
• 1:58
  little bit one by one, OK? Maybe just like starting with
• 2:02
  sugars and why they're so demonized.
• 2:04
  Should they be that demonized? It's like an honest, open
• 2:06
  question. Should we demonize sugar the way
• 2:08
  we're demonizing it in modern society?
• 2:11
  Why don't you start with your thoughts just on sugar?
• 2:15
  When it comes to nutrition in general, just going a bit at
• 2:17
  this 10,000 foot view it, I don't think it's helpful to look
• 2:21
  at food as good or bad. It's, it comes down to nutrient
• 2:24
  density and calorie density. And So what we want to do is is
• 2:27
  help establish that because we're going to have some added
• 2:30
  sugar and stuff from time to time.
• 2:32
  We don't want that to then say, well, I'm a bad person because I
• 2:34
  had something bad. It it, it's hard every time I
• 2:37
  hear people be like, I was, I was really bad this weekend and
• 2:41
  it's not. We truly don't believe that's
• 2:43
  the case, but what sugar will do is do a lot of things in your
• 2:48
  body that aren't going to facilitate fat loss that are
• 2:51
  going to help you feel good throughout the day.
• 2:54
  It's going to spike our insulin, which it causes a lot of crashes
• 2:58
  and things like that. And it's it's just going to
• 3:00
  spike it up and bring it down. It's going to go throughout the
• 3:03
  day. They're a lot of times they're
• 3:05
  hyper palatable. So they're just really hard to
• 3:08
  have a controlled dosage, if you will, if you're going to have
• 3:12
  added sugar, the, the right number is, you know, 0 if you're
• 3:16
  going to want to go as quickly and as well into your goals and
• 3:19
  results as possible. But the reality is we're having
• 3:22
  sugar. We want it from from fruit.
• 3:24
  Yeah, fruit. What do you think about honey?
• 3:26
  I use the amount of honey these days.
• 3:27
  No, I think honey's great. It has a high glycemic load, so
• 3:30
  it's going to it's going to do the same things as other forms
• 3:33
  of maybe refined sugar, but again, in the proper dosage,
• 3:38
  it's not a big deal. I also know raw honey can be
• 3:40
  good for things like allergies and it's like, is it a
• 3:43
  tablespoon? Like don't sweat it?
• 3:45
  Is it 20? Yeah, probably talk about it.
• 3:48
  Yeah. And 1 theme that we're going to
• 3:50
  like always come back to is just calories in versus calories out
• 3:54
  because this is where sugar is in saturated fats and then
• 3:56
  alcohol, obviously this is this is where they get away from you.
• 3:59
  It's like, OK, well did you have like way more calories
• 4:01
  throughout the day and then your body needed?
• 4:03
  And that often times happens primarily through things like
• 4:06
  sugars, saturated fats and alcohol.
• 4:08
  And by the way, I am going, I'm going to go on a tangent here
• 4:11
  later in the episode on saturated fats, I'm sure because
• 4:13
  I think that of the three is the most like was the most new one
• 4:17
  around it, especially from my perspective.
• 4:19
  But with that being said, yeah, I mean, I I think that OK.
• 4:23
  And medical disclaimer, not a doctor for the 90th time.
• 4:26
  So I can't really back this up by tons of research and science.
• 4:29
  But I do think that probably the most important thing that most
• 4:33
  of us can do for our health is to maintain a healthy body
• 4:36
  composition, meaning an adequate amount of muscle mass and a, a
• 4:39
  relatively low body fat percentage.
• 4:43
  And that's going to help to stave off all of the major, you
• 4:45
  know, the major diseases that plague modern society, whether
• 4:48
  this is diabetes, heart disease, Alzheimer's, etcetera, right?
• 4:52
  And so I think you know the best way to do that, like you can
• 4:56
  include any and all of these things that we were talking
• 5:00
  about as the worst enemies here, sugars, saturated fats, alcohol,
• 5:03
  even you can include all of that in your diet and still maintain
• 5:08
  a healthy body composition as long as your overall calorie
• 5:11
  intake is, is good, right? And you get, you know what,
• 5:14
  enough protein to maintain muscle mass, etcetera, etcetera,
• 5:17
  right? Like you can still maintain a
• 5:19
  healthy body composition and a healthy body overall, even with
• 5:22
  all of the above to some extent in the diet, right?
• 5:25
  It just becomes more of a challenge, especially if you're
• 5:28
  doing the the added sugars and well, I'll call it the the
• 5:33
  sloppy saturated fats like the McDonald's burgers and whatever.
• 5:38
  And obviously the alcohol, if you're doing that more often,
• 5:39
  it's much harder to have an adequate caloric intake.
• 5:43
  It's very easy to over consume calories if you're having a lot
• 5:46
  of those so. Yeah, I think with the sugar,
• 5:50
  it's really important to understand the reasons it's
• 5:53
  going to pull us back and slow our progress, if not reverse it
• 5:57
  if we're overheating calories due to these things is that when
• 6:00
  you want to burn body fat, this requires that you are in a
• 6:03
  calorie deficit. But when you are eating sugar
• 6:06
  specifically and, and tons of carbs throughout the day, when
• 6:10
  your body wants to use fuel in a workout, it's going to use the,
• 6:14
  the blood that's immediately available in our, our body 1st
• 6:17
  and then it will go to use the glycogen in our lean muscle
• 6:20
  tissue. We have to deplete that glycogen
• 6:23
  to a certain extent before our body will mobilize adipose
• 6:28
  tissue for fuel. And that's where fat loss
• 6:30
  happens. It, it doesn't happen if we're
• 6:33
  eating in a surplus all day 'cause we just never run out and
• 6:36
  we're never telling our body the fridge is empty, let's go to the
• 6:39
  freezer. That's my I guess my.
• 6:41
  First metaphor. I didn't even plan on that one.
• 6:44
  I think on the future episode I have something fun I want to do
• 6:47
  for these. Do a little airplane seat belt
• 6:50
  sign or something. Every time we have one.
• 6:53
  But yeah, I get 3. I'm I'm one for. 3 for those of
• 6:56
  you listening, Phil gets 3 metaphors and I get 3 tangents
• 6:58
  per episode, so never. Enough.
• 7:00
  Yep. So you got to deplete that that
• 7:03
  glycogen. And if you're eating sugar, it's
• 7:05
  it's just hard. And this is where I think people
• 7:07
  who say low carb is best. The reason low carb works like
• 7:10
  any diet. You're eating typically in a
• 7:12
  calorie deficit because you're not, you're not eating all these
• 7:15
  readily available carbs that don't fill you up and you're
• 7:17
  hungry 30 minutes later. So that is the overarching theme
• 7:21
  of all success with diets when it comes to fat loss.
• 7:23
  OK, if it's keto, Mediterranean, your Aunt Susie's, you know,
• 7:27
  game plan, It's it's they're all eating in a deficit.
• 7:30
  It's the one aligning factor. That's all you have.
• 7:32
  To worry about you eat less than you burn.
• 7:34
  That's all it is to burn to lose weight, when you put it that
• 7:37
  way, yeah. I got yeah one more thing I want
• 7:41
  to talk about with this link to blood sugar issues, which is a
• 7:44
  very common thing. We have tons and tons and tons
• 7:47
  of Americans are pre diabetic or full on diabetic and it's it's a
• 7:51
  big concern when you have a lot of sugar and we get these
• 7:54
  insulin spikes throughout the day that will eventually lead to
• 7:58
  some of these pre diabetic or full blown diabetes down the
• 8:02
  road. And so we want to minimize those
• 8:04
  blood sugar spikes. And when we have less refined
• 8:07
  sugar, they those won't happen as frequently.
• 8:10
  And through diet, a lot of times those things can be reversed.
• 8:14
  But that's, that's the lifestyle piece.
• 8:17
  One thing you can do to help your body prevent those spikes
• 8:22
  is having lots of lean muscle tissue.
• 8:25
  You can think of lean muscle like a sponge.
• 8:28
  And that's that sugar that we store in our muscles is
• 8:30
  glycogen. That's where we want the blood
• 8:32
  sugar and we don't have a lot of lean muscle.
• 8:35
  We don't have that sponge for that sugar and it will go other
• 8:38
  places and be stored in our liver and in our system
• 8:42
  circulating. And that's what caused a lot of
• 8:44
  these other metabolic issues. So just something to be aware of
• 8:49
  and hopefully guide the right decisions when it comes time for
• 8:52
  the cupcake in the. Right, That's fair.
• 8:56
  Yeah, I wouldn't have put it that way, but yeah, but but yes.
• 8:59
  So building lean muscle is a big deal.
• 9:01
  That's why it's a great idea to shameless plug come in and train
• 9:04
  at a place like Soda Personal training.
• 9:06
  You could even train with someone like the lovely Coach
• 9:08
  Blake, our beloved Coach Blake, who I always take a shot at
• 9:10
  every day on the podcast here. His understanding of hypertrophy
• 9:15
  training, how to train to build lean muscle is unmatched.
• 9:19
  He can be a little bit annoying sometimes, don't get me wrong,
• 9:21
  but he's a great guy and his ability to get to stimulate
• 9:25
  muscle growth is just simply amazing.
• 9:28
  So Long story short, come in here and train with Coach Blake
• 9:30
  or any of the coaches because we all obviously understand it
• 9:33
  pretty well. But yes, build, build lean
• 9:35
  muscle, lean muscle in general. It's almost, is that like a, is
• 9:39
  that like redundant when we say lean muscle, all muscle, lean
• 9:42
  muscle, yeah. But but it's a, it's a nice
• 9:44
  little chugger where they're like, but I want my muscle to be
• 9:46
  lean. It's it's all lean.
• 9:48
  It's it's, we can just say muscle, I suppose.
• 9:50
  Build muscle and it'll help you to maintain a lower body fat
• 9:53
  percentage and regulate your blood sugars.
• 9:54
  Yes, yeah. And so like before we move on to
• 9:57
  like the next aspect of this, notice too that while we are
• 10:01
  bringing in the nuance here of okay, like there's nuance behind
• 10:06
  like, well, should you have sugar?
• 10:07
  Well, maybe it's not going to totally hurt you, you know, in
• 10:09
  moderation, blah, blah, blah. If somebody comes in and tells
• 10:12
  me, okay, I'm doing no sugar in my diet whatsoever, I'm going to
• 10:16
  be like two thumbs up, great, go for it.
• 10:19
  You know, if you're going no sugar, that's great.
• 10:21
  You're not going to go wrong with that.
• 10:22
  I'm not telling you you need it, you know, but it's also not
• 10:25
  going to totally kill you if you have it within the right
• 10:27
  quantities at the right times. Your palate will adjust to sugar
• 10:31
  too. Like say the other day what I
• 10:33
  have, I had like it was a naturally, it was like some sort
• 10:37
  of like fruit juice thing, right?
• 10:38
  And then I had one of those like Aulani energy drinks, which
• 10:42
  which I shouldn't have, but that day I wanted one and I, you
• 10:47
  know, had the fruit and like it's sweet, it's delicious,
• 10:49
  right? That is enough.
• 10:51
  And then I had the Aulani, which is sweetened with basically
• 10:55
  sucralose, you know, it's an artificial sweetener.
• 10:58
  And it's so sweet that when you have the, the fruit again, it's
• 11:02
  like this tastes like cardboard now.
• 11:05
  So our palates do adjust to these things.
• 11:07
  And if you cut sugar out, you won't miss it the longer you
• 11:11
  don't have it. And so if we do keep it in, it's
• 11:15
  like we're still giving us these little hits of like this, this
• 11:19
  dopamine spiking chemical that is engineered to make you want
• 11:24
  more. It's it's, it takes so much more
• 11:26
  willpower. Sometimes it's saying I'm just
• 11:29
  not going to have any. Yeah, yeah, I'm going to have
• 11:31
  some fruit. That's great.
• 11:32
  Move on. The palate does adjust.
• 11:34
  Trust me, the palate adjusts. I could give anecdotal examples,
• 11:37
  but the palate adjusts. Yes, yeah, yes.
• 11:40
  Let's move on to alcohol a little bit.
• 11:42
  How do you frame alcohol for the person listening saying I want
• 11:45
  to be healthy, have a low body fat percentage, How much alcohol
• 11:48
  can I have when? I'm drinking right now, Sean.
• 11:50
  Are you? There's no way that there, if
• 11:51
  there's there any, there's alcohol in that thing.
• 11:54
  Friggin 10/20 on a Thursday morning or whatever the heck
• 11:56
  this is. It's the only thing I can do to
• 11:58
  to get through. No, OK.
• 12:01
  I'm sorry, I missed the question.
• 12:03
  The question is about alcohol, I guess.
• 12:05
  Is this going to be the first podcast that we have to actually
• 12:07
  cut and not put on the Internet? No, you just lied to these
• 12:09
  people by telling them that you're drinking at 10:20 AM when
• 12:13
  you're drinking a cup of coffee. It probably has some BS Creamer
• 12:16
  sugar in it if I had to guess. It's got a little bit of the BS
• 12:18
  Creamer. I'm calling you out.
• 12:20
  I have a carragean, or however you pronounce that I.
• 12:22
  Think I've had one one drink in the last probably 2 to 4 weeks.
• 12:27
  That makes it 3 for you listeners.
• 12:29
  No. OK, maybe one drink.
• 12:30
  Yeah, yeah. Yeah, I don't know, maybe, but
• 12:31
  it doesn't do much for me. And I think alcohol, which we've
• 12:34
  talked to or about extensively, it's, it's really hard because
• 12:38
  it's such a socially, how do I put this?
• 12:43
  It's so dependent on like our social life.
• 12:46
  As you've talked too many times, it's like it's really hard to go
• 12:49
  to an event where one of the main staples and activities is
• 12:52
  like everyone's having a couple drinks and you're like, try to
• 12:55
  go to a winery, right? And, and be like, no, I'm just
• 12:57
  not drinking. Maybe they have an option.
• 13:00
  They, they should if they don't, but it's just really hard 'cause
• 13:03
  that requires a really big lifestyle shift.
• 13:08
  You know, our quantity recommendation and this is
• 13:11
  backed by all the science related to cancer risk and
• 13:13
  everything else. And sleep is, you know, 2A2 a
• 13:17
  week at the most. Like that's the allotment and
• 13:21
  some of the sugar. It's like, well, at that point,
• 13:23
  why don't you just say, well, I don't, I don't need it, you
• 13:26
  know, so it, it does only, only harmful things in our body,
• 13:31
  messes up our sleep. It's, it's a toxin.
• 13:33
  So you got to do it. You got to be very mindful of
• 13:36
  those things. You have to think about it.
• 13:38
  Dude, I'm kind of like in my own case, I'm kind of scared to ever
• 13:42
  drink again. OK, so I quit.
• 13:45
  I quit drinking in 2021. Like not putting like a total.
• 13:49
  I'll never do it again. Type of thing on it.
• 13:51
  I just, I just said, you know what, I'm not going to drink
• 13:53
  anymore for a while because at the time I was, I was, I was
• 13:57
  broke financially and emotionally.
• 13:59
  And I'm like, alcohol is not a good thing right now, even
• 14:01
  though it would feel good, right?
• 14:02
  And I never, I never had like a drinking problem, you know, but
• 14:05
  I had like 10 years there where I just kind of drank like a
• 14:07
  regular person drinks, you know, you know, on the weekends and
• 14:11
  whatever, right? And like, I like it, you know,
• 14:13
  like I enjoy wine. I don't really like beer that
• 14:15
  much, but I enjoy wine. A mixed drink, whatever the
• 14:17
  heck, right? But.
• 14:20
  OK. All right, guys, we're back.
• 14:22
  We don't know what happened. The Internet cut us off.
• 14:23
  It was probably when I was making fun of Coach Blake.
• 14:25
  We don't even know where we left off.
• 14:26
  We're going to go back into this.
• 14:27
  OK. Alcohol.
• 14:28
  Now talking about alcohol. OK, To summarize, Phil said that
• 14:31
  alcohol is bad and you should never drink again.
• 14:33
  Is that what you said? Not so few words.
• 14:38
  And then you were talking about, right, identifying as like this
• 14:40
  person who doesn't drink and what it will do if you
• 14:43
  reintegrate it. I think that's a really
• 14:45
  important thing for people to also understand from a
• 14:48
  psychology perspective is like, we want to identify as someone
• 14:52
  who is healthier, but we also don't want like overarch and be
• 14:55
  like 1, I can never have it again.
• 14:57
  Because then if we have one similar to food and all the
• 15:00
  things we're talking about, that can be really challenging and
• 15:02
  kind of defeating if we have something that again, wow, now
• 15:05
  I'm not who I say I am. So that's kind of tricky.
• 15:09
  But yeah, yeah, yeah, exactly. And like the story I was
• 15:11
  telling, not sure if we got cut off before this.
• 15:13
  It was a good one. I hope not.
• 15:14
  All right, fine. We'll do it again.
• 15:15
  So. OK.
• 15:16
  So I stopped drinking in 2021, Right.
• 15:19
  And, you know, and it wasn't like a thing where I said, like,
• 15:22
  oh, God, I'm never going to drink again.
• 15:24
  You know, I just kind of stopped indefinitely and haven't started
• 15:27
  again since. And, and it was one of those
• 15:30
  where I like, I'd never had like a drinking problem.
• 15:33
  You know, I just kind of, I, I drank like a regular person
• 15:35
  drinks for like 10 years or so, you know, just like I have some
• 15:38
  drinks on the weekend, whatever. Never really like, loved beer,
• 15:41
  you know, would drink like mixed drinks, you know, like wine,
• 15:44
  whatever, None of that matters, right?
• 15:45
  But like, I would drink like a regular person drinks.
• 15:48
  And then in, in 2021, I was just, I was in a bad spot where
• 15:51
  I was, I, I was broke financially and emotionally.
• 15:55
  And I was like, you know, alcohol sounds good right now,
• 15:57
  but it's a bad idea. We're going to cut that out.
• 15:59
  We're gonna get that out of my life, right?
• 16:00
  And so then of course, like starting in 2021 is when I went
• 16:03
  real hardcore on the fitness journey, right?
• 16:05
  I'm going to build some muscle, I'm going to get jacked and
• 16:06
  whatever, all this stuff, right? And so now like 4 years later,
• 16:12
  it's almost, this is when you like take things too far, you
• 16:15
  know? But it's almost like I'm scared
• 16:17
  to drink again, right? Because I'm like, well, you
• 16:19
  know, OK. If I had like 1 drink now like
• 16:23
  then. What, like I identify as this
• 16:24
  person who's like the fitness guy, right?
• 16:26
  And like I. Got to have to be muscular and I
• 16:28
  got to be really low body fat. I got to have freaking veins in
• 16:30
  my arms even though it's. Probably not even that
• 16:32
  attractive. Anyway, But who cares, right?
• 16:33
  I got to be like the fitness guy.
• 16:35
  And so I'm thinking to myself in my head.
• 16:36
  Like, well, OK, like if I have a drink now, I probably get in the
• 16:39
  habit. I like one this weekend and then
• 16:41
  like maybe next weekend, then I have another drink and then like
• 16:43
  all of a sudden I added up over like a few months and it was
• 16:46
  like, Oh my God, this is like 2003 thousand, 3500 calories.
• 16:50
  Statistically, that's a pound of body fat.
• 16:51
  I just put on a pound of body fat now, my veins, my arms.
• 16:54
  Don't show. I can't even be a personal
• 16:55
  trainer. I'm going to lose my job.
• 16:55
  I'm going to lose my life though.
• 16:57
  OK, so so. So don't.
• 17:01
  You don't want to do that? Yeah, you don't want to do.
• 17:02
  That yeah, you don't necessarily need to be like that hardcore in
• 17:05
  your mindset and scared of drinking, right?
• 17:09
  With all that to say, for most of you who walk into this gym,
• 17:13
  I'm still going to tell you don't freaking drink any alcohol
• 17:17
  because I know that when I tell you don't freaking drink any
• 17:19
  alcohol, you're going to go home on the weekend and you're going
• 17:22
  to be like, OK, Sean told me not to drink any alcohol.
• 17:25
  One or two will be. Just have one.
• 17:27
  Yeah, Yeah, yeah. If we say, if we say it's okay
• 17:29
  to have two to five and then we know you're gonna maybe have 5
• 17:32
  to 10. So are we overarching in our
• 17:35
  guidance 100%? We try to land in the middle.
• 17:38
  So we might overshoot some things and recommendations just
• 17:41
  because we know where things are going to land based on the
• 17:45
  behavior that we all have. And if you guys missed it, like
• 17:49
  our allotment, it's it's 2 drinks a week at the most.
• 17:52
  It's 2 drinks. This is all linked to cancer
• 17:55
  risk and sleep and your results in here.
• 17:58
  It doesn't have to be off limits.
• 17:59
  Again, like you said, John, maybe save a, a glass of wine
• 18:02
  for the nice restaurant. And they're like, it's a
• 18:04
  wonderful pairing here from France.
• 18:06
  Just you can have that. You can have that glass of wine
• 18:09
  and he say it's I don't not drink because that can be a that
• 18:13
  can be a hard place to be to identify someone like who never
• 18:15
  has it ever. You can leave it on the table,
• 18:17
  but just it can be quite far away that ID in your head.
• 18:20
  And if it presents itself at a time where it is worth it to
• 18:23
  have one, then sure. If you need any more motivation
• 18:27
  not to drink, like just check how much you spend on alcohol
• 18:30
  and see is that something you're OK tosssing away?
• 18:34
  And for what gain for a slow Sunday morning and, you know, a
• 18:37
  headache? And we're not here to judge.
• 18:40
  It's just want to ask the right questions so you guys can guide
• 18:42
  yourselves to the right behaviors that will help you get
• 18:45
  the best results in the gym. Exactly.
• 18:47
  Yeah, let's go to saturated fat while we still have a little bit
• 18:51
  of time. You go and then I'm going to
• 18:54
  rant. Yeah, saturated fat.
• 18:57
  It's that's one of the been the hot topics lately.
• 19:01
  Coconut oil. Remember that?
• 19:02
  Remember how popular coconut oil was?
• 19:04
  People were brushing their teeth with it.
• 19:06
  They're rubbing it everywhere. Coconut oil and it, it, it, I
• 19:11
  saw it coming. I was like, this is this is
• 19:13
  going to be a fad. It won't be here in six months.
• 19:15
  And sure enough, no one's doing that anymore.
• 19:18
  When was it a fad? Was it 2021-2022?
• 19:21
  I couldn't, didn't even remember.
• 19:22
  Was it when the liver King was my guy?
• 19:24
  I think it was before Liver King.
• 19:26
  Yeah, but saturated fats, again, when we talk about all of these
• 19:30
  things, the key principle is some moderation will take you
• 19:34
  the rest of the way. So as long as you're just
• 19:36
  saying, OK, if I had, you know, I had my red meat twice this
• 19:39
  week, OK, I maybe I shouldn't have a 7030 ground beef burger
• 19:45
  five days a week, OK. There's boy.
• 19:48
  Sorry. Go ahead.
• 19:50
  OK, we're doing like some wiggy. All right, go on.
• 19:52
  Go on some wiggy is delicious, but saturated fat.
• 19:56
  He's got to watch out for total calories because if it is a a
• 19:58
  fattier cut, it's going to be just really high in calories.
• 20:02
  One of the clients finally convinced him to start logging
• 20:06
  his food just to check it out and he's like, I don't want to
• 20:09
  do it. It looks complicated.
• 20:10
  I totally get that. But what it does then is he logs
• 20:14
  it and it's like, oh, he kind of showed him how to pre log a meal
• 20:18
  that maybe he was going to have or go out to eat.
• 20:20
  And you can you can just see how much it kind of stacks up.
• 20:23
  And that's one issue with saturated fat is just it's
• 20:26
  usually going to mean things that are higher in calories in
• 20:29
  general, thus making a little bit hard to stay within your
• 20:31
  calorie range for fat loss if that is the ultimate goal,
• 20:35
  correct? Yeah, I think that we could
• 20:39
  bring on plenty of experts, doctors and people who are a lot
• 20:44
  more smarter than us. A lot more.
• 20:46
  A lot more. Smarter just did yourself right?
• 20:49
  Yeah. Station every day there.
• 20:53
  Jesus, Okay, more smarter than me.
• 20:56
  Don't cut anything out. Okay, okay, okay, proceed anyway
• 21:01
  and then they could talk to you about the that was just dying
• 21:05
  laughing right now. That was literally not even
• 21:07
  planned. I swear to God more smarter than
• 21:09
  me so far. OK, OK.
• 21:11
  So and they could talk to you about the actual effects of
• 21:14
  saturated fat on the arteries, the atherosclerosis risk, how
• 21:19
  much it actually affects your cholesterol, whether or not it
• 21:22
  depends on your genetics and all this, blah, blah, blah.
• 21:24
  It's very, very complicated. I have done some research on it
• 21:28
  in the past. It's really, really complicated.
• 21:32
  What I will say is, is this to try to simplify it like, and
• 21:37
  I'll admit it to our listener base and to the Internet right
• 21:40
  now that I eat way more saturated fat than is in the
• 21:45
  recommended daily allowance. Now, part of that I, I do eat
• 21:48
  more calories than the recommended daily allowance as
• 21:51
  well because I have a high metabolism.
• 21:53
  But I think that I, I, I do think that, OK, how do I want to
• 22:00
  do this? I, I, I want to, 1st, I want to
• 22:02
  tell people that you should be choosing Whole Foods in general,
• 22:05
  right? My frank opinion is that we
• 22:09
  should not be scared of saturated fats if they come from
• 22:12
  minimally processed foods. OK, you know, you know, I'm an
• 22:15
  advocate for eating red meat, whole eggs, even some cheese
• 22:19
  sometimes, you know, dairy, stuff like that, which is where
• 22:21
  most of the saturated fat comes from.
• 22:23
  It's the animal fats, right? You know, should you be
• 22:25
  slathering your frickin pancakes in butter in?
• 22:29
  Well, First off, you shouldn't be eating pancakes for the most
• 22:31
  part 'cause we know those came in a package.
• 22:33
  We know you didn't just make you didn't build your own pancakes
• 22:36
  from scratch, OK. But, you know, should you be
• 22:40
  just slapping butter on everything and, you know,
• 22:42
  cooking, cooking steaks and butter every night and getting
• 22:46
  the rib eye, the slightly fattier cuts and just going to
• 22:48
  town on that? Maybe not maybe not.
• 22:52
  But it's also still better than like, the standard American diet
• 22:55
  in certain ways. Yeah, you're having like a
• 22:56
  cheeseburger. Are you having a a grass fed
• 22:58
  steak? There's there is a big
• 22:59
  difference in like the nutritional composition of those
• 23:02
  things. Exactly.
• 23:04
  And this is where I would say like saturated fats is, yeah,
• 23:07
  I'll go on my tangent in a minute.
• 23:08
  But like saturated fats is, of the three, the one that I would
• 23:11
  say is the most nuanced, Like I would pretty much tell people
• 23:15
  avoid sugar, basically avoid alcohol, basically saturated
• 23:19
  fat. I mean, OK, if you're someone
• 23:22
  like me who digests, you know, red meat and eggs for example,
• 23:25
  really well, eat your freaking red meat and eggs 'cause you
• 23:27
  need some protein in your diet and there's not that many good
• 23:31
  sources of it sometimes, so. And as we talked about last time
• 23:36
  about the best protein sources, there is a lot of, there's a lot
• 23:40
  of nutritional value to red meats like it again, can be
• 23:46
  considered a superfood. You know, you got your creatine,
• 23:48
  you've got all sorts of things in that red meat that's going to
• 23:50
  help you just be healthier. But the, again, the amounts, as
• 23:54
  you've alluded to, it's, it's probably different and the
• 23:57
  nutrition science is too complicated.
• 23:59
  Like all of Peter Atia's research, when he talked about
• 24:02
  diet in his book Outlive, he basically said it's, it's too
• 24:07
  complicated, it's too individualized.
• 24:09
  There's not one diet is best. So this is I think something
• 24:12
  we're talking about is you do have to try different things.
• 24:15
  See how I digest it. You did a great job in the last
• 24:18
  one about talking through. It is your own individual
• 24:20
  journey. Everyone wants the plan and we
• 24:22
  can help prescribe some of the more macronutrient quantities
• 24:25
  and things like that. But the what's actually in those
• 24:29
  macros is ultimately going to be up to you as the client.
• 24:32
  And then it's also on you to go in and get quarterly blood work
• 24:35
  done or, or you know, every six months or at least every year
• 24:38
  and see what your cholesterol is doing.
• 24:40
  And is that paired with exercise?
• 24:41
  Because it's probably going to be an OK place as long as you're
• 24:45
  not going overboard with the McDonald's.
• 24:47
  Yeah, yeah, yeah. So.
• 24:49
  I wouldn't worry too much about it.
• 24:50
  We don't want you to be worried about all this stuff.
• 24:52
  It is what it is. All we can do is all we can do
• 24:55
  is our best, right? Final rant.
• 24:58
  Permission granted. Approximately send it.
• 25:01
  OK, here we go. You want to know how I got
• 25:03
  jacked in 2022? Eggs.
• 25:05
  OK, so there's more to it than that.
• 25:07
  Yeah, yeah, yeah. So like 2021 to 2023, I'll call
• 25:10
  it was the time that I put on 15 to 20 lbs of muscle, right.
• 25:14
  And I was like the sole focus in life, you know, so I'm like, OK,
• 25:17
  you know, for context, like I'm, I, I was working a corporate job
• 25:21
  training a few clients in my personal time, one-on-one and
• 25:25
  like, and and I'm single, you know, I'm, I'm, I'm newly single
• 25:28
  after getting dumped in 2021, right.
• 25:30
  So like that whole time, 2021 to mid 2023, I'm single and like
• 25:34
  the sole focus my life is I'm just going to build muscle
• 25:37
  jacked. Yes, and so I'm, I'm living
• 25:39
  downtown in my freaking bachelor pad.
• 25:42
  That is like the most ridiculous.
• 25:43
  That is just there's nothing, no frills.
• 25:47
  Like anyway, it's it's a bachelor pad, right.
• 25:49
  So it's me and then I'm walking to the anytime fitness right
• 25:51
  across the street two blocks away every morning and just
• 25:54
  doing straight up hypertrophy training.
• 25:56
  This is all like the whole focus is do my job that I have to do
• 25:58
  and then just build muscle, build, muscle build.
• 26:00
  Muscle is the meathead dream. Yes, is the meathead.
• 26:02
  To the gym, it's there. I got my basic apartment with
• 26:05
  one. It was a great time.
• 26:07
  Yeah. Yeah.
• 26:07
  Barely a chair. Yeah.
• 26:08
  Yeah. No.
• 26:10
  OK, this is I got to do a tandem within the tandem.
• 26:12
  OK. So double tandem within the
• 26:14
  tandem. Yeah.
• 26:15
  There was there is a show called the Date Night Podcast, the DNP.
• 26:20
  Yeah, yeah, yeah. You do it grazed.
• 26:22
  OK. I wasn't on it.
• 26:23
  I was not on it. OK.
• 26:24
  But this girl who I went on a date with went on there.
• 26:27
  She was one of the first people and she, she, she smack talked
• 26:31
  to me on the podcast. What?
• 26:32
  Because what did they how did they do you a gym rat?
• 26:36
  Well, because I didn't have any furniture.
• 26:38
  I had barely anything in my place, right.
• 26:40
  It's not a new. Story.
• 26:41
  Come on. No, no, but like, so we went on
• 26:44
  on like 2 dates, right? And then like on the third one,
• 26:46
  I took her back to my place, can't even remember the whole
• 26:48
  context, but there was like barely any furniture, you know
• 26:51
  what I mean? There's like nothing in there.
• 26:52
  It's just. Like a typical dude bachelor
• 26:54
  pad, right? Yeah, and everything was going
• 26:55
  great. And then after that just
• 26:57
  ghosted, right. So then like a couple months
• 27:00
  later she gets on the date night podcast and then like they ask
• 27:03
  her a question. They're like, what do you I
• 27:05
  think a red flag is what's a red flag and a dude and she.
• 27:08
  Goes Oh my God. If he doesn't have furniture.
• 27:10
  And I'm like oh, because that was me.
• 27:13
  Yep, Yep. My freaking hilarious dude guys.
• 27:18
  Can have like a lawn chair, like a like a shitty like camping
• 27:21
  chair, you know, in an apartment.
• 27:23
  Huh. Because.
• 27:24
  Yeah, what I what I kind of went through a Samler's story and I
• 27:27
  was like, I need like one thing to sit on and like that's it.
• 27:30
  Like 1 bowl, 1 plate. It was bliss.
• 27:33
  Yes, yes, I knew everything. All just beautiful.
• 27:36
  Yeah. And everyone gives us crap.
• 27:38
  So great. Now two kids and Katie and I
• 27:42
  were like. Exactly.
• 27:43
  Where are the big forks again? Those days are over, they're
• 27:47
  gone forever. So anyway, the saturated fat
• 27:49
  aspect of this conversation, like how do we go from date
• 27:51
  night podcast to saturated fats? So I'm living in there and I'm
• 27:55
  doing my own thing every freaking day, right?
• 27:57
  So I'm like, and it's Liver King days, right?
• 27:59
  So like Liver King is like the man on the Internet and I'm
• 28:01
  following him because even though I know he's probably on
• 28:03
  steroids and a lot of his stuff is kind of BS, I'm also like
• 28:06
  there's a lot of value in a lot of stuff that he's saying,
• 28:08
  right? So like I'm being like a primal
• 28:10
  like he talks about, right? And so I'm, I'm eating liver,
• 28:14
  not raw liver, right? Not raw like you clarified.
• 28:16
  Yeah, yeah, yeah. But like beef liver and eggs
• 28:19
  every morning. And I'm telling you every
• 28:21
  morning, OK, like just a third pound to a fourth pound of just
• 28:25
  cooked beef liver with like 4 to 6 eggs along with like that is
• 28:30
  the breakfast and nothing but salt, nothing but sea salt or
• 28:32
  Himalayan pink salt, right? Testosterone.
• 28:34
  Through the roof. Testosterone through the roof.
• 28:37
  That and coffee. So it's liver eggs and coffee.
• 28:40
  Liver, eggs and coffee every morning, every morning, every
• 28:42
  morning and and just just feeling jacked like the energy
• 28:45
  level like, you know, everybody else is just like but like the
• 28:49
  way that your body feels and the energy level like cannot do it
• 28:52
  anymore. OK, like this is something if
• 28:53
  you're a single dude in your bachelor pad, you could do this
• 28:55
  all you can run this playbook all day.
• 28:57
  But then once you get a girlfriend slash fiance, that is
• 28:59
  no longer allowed because like if I do it now, Nina's just
• 29:02
  like. Say, honey, do you want some
• 29:04
  liver? She's like, no, we do not put
• 29:06
  liver in the house on the stove top for breakfast at 7:00 AM,
• 29:09
  OK? We don't do that.
• 29:10
  OK. We're A-Team now.
• 29:13
  We still make the eggs, but not delivered.
• 29:17
  But anyway, yeah. That was, were you technically
• 29:19
  on like a keto diet? Like were you?
• 29:21
  Cause a lot of people say when they're on ketosis, they like,
• 29:23
  once you unlock that, that system, people just feel like,
• 29:26
  Oh my gosh, this just feels different 'cause I'm not relying
• 29:29
  on carbs all the time. A little bit.
• 29:31
  I was, I was carnivore ish, but definitely.
• 29:33
  But, but think about this though.
• 29:34
  I also ate a lot of carbs throughout that period 'cause I
• 29:36
  was bulking, right? Yeah.
• 29:38
  So it was, you know, it'd be like liver and eggs.
• 29:39
  But then like later in the day, I would like hammer, like, you
• 29:42
  know, rice, oatmeal, you know, things like that, right?
• 29:45
  So like this is and then this is also what you do when you're
• 29:48
  like in your, your meathead moment and you're like, I don't
• 29:51
  care about anything else. I don't need any no frills.
• 29:53
  Whatever is you, you have the liver and eggs for breakfast,
• 29:57
  and then maybe you have some Greek yogurt throughout the day
• 29:59
  or whatever. And then for dinner you have
• 30:01
  ground beef, white rice, and black beans.
• 30:03
  That's right. Ground beef, white rice, and
• 30:04
  black beans. Like over and over and over for
• 30:07
  like 500 days in a row. And this is the most boring,
• 30:09
  monotonous thing ever. And you put on muscle until the
• 30:13
  ends of the earth. Probably get lean right and and
• 30:16
  listeners, it's not necessarily and this is again with truth all
• 30:20
  diets. It's not that it was the liver.
• 30:21
  Perhaps you know everything all all together, but what's not in
• 30:26
  that diet is Captain Crunch, marshmallows, Graham crackers.
• 30:31
  They're just making smores essentially.
• 30:33
  But it's really about what's not in a diet that leads to a lot of
• 30:37
  the results. Just like keto.
• 30:39
  It's well, oh, I lost 20 lbs. One, it's a ton of water weight.
• 30:42
  And two, it's because it's not that you're having more of meat
• 30:46
  or cutting out your cobs. It's you're cutting out all of
• 30:49
  those other processed foods that help regulate your appetite and
• 30:52
  just help you crave the right things throughout the day.
• 30:54
  Yeah, so. Exactly.
• 30:56
  Yeah. So that's how you get jacked.
• 31:00
  That's How I Met your. Mother Smack talked on the Date
• 31:03
  Night podcast. Yeah, I got no.
• 31:04
  Furniture, beef lure and eggs go.
• 31:07
  I, I have more questions on that, but we don't have time
• 31:09
  today. Last thing I wanted to say is
• 31:12
  that that fruit is not bad. We're talking about carbs here
• 31:14
  and sugars. A lot of people are like, but
• 31:16
  there's, there's sugar in fruit, but you don't need to worry
• 31:19
  about fruit. You're going to have a hard time
• 31:20
  eating lean protein, veggies and fruit.
• 31:23
  It's just going to be impossible to overeat for most people.
• 31:26
  But the sugar and fruit, it's a different form and it has water
• 31:29
  and fiber to slow the digestion. So you don't get those sugar
• 31:33
  spikes like you do from fruit juice or orange juice or things
• 31:37
  like that. If you want to learn more on
• 31:39
  this, just research glycemic index, glycemic load, and you'll
• 31:42
  see what different values are for different types of foods.
• 31:47
  But look up glycemic load, not the glycemic index necessarily.
• 31:50
  That's a conversation for another day.
• 31:52
  But you can eat fruit. It's handy, accessible, often
• 31:55
  times pretty cheap. Just do it.
• 31:58
  OK, that's all I got. All right, And I'm just going to
• 32:00
  summarize real quick in case the whole first part of this gets
• 32:03
  cut out, which it could. OK, we had that technical issue
• 32:05
  in the middle. So your worst enemy, sugar,
• 32:08
  saturated fat, alcohol. Phil says it's probably alcohol,
• 32:12
  sugar being a close second, saturated fat being a little
• 32:14
  more nuanced. I I agree with that.
• 32:17
  You know, in a perfect world, you try to limit most of all
• 32:20
  three with saturated fat being, like I said, a little bit more
• 32:23
  depending on a lot of different circumstances, maybe not as big
• 32:26
  of a deal, but yeah. Yeah.
• 32:28
  You guys have more question on this.
• 32:29
  Need help putting a plan together that helps you moderate
• 32:32
  and set some some targets. You know where to find us all.
• 32:36
  Right. Thank you guys.
• 32:37
  Thanks everybody. Peace.