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Fat loss is easily the number one goal people have when they start working out. Everybody wants to lose body fat, but it's also simultaneously one of the hardest goals to achieve. It's hard. It's hard to eat in a calorie deficit, especially consistently. So here's what we're going to do. We're going to give you the top 10 foods for fat loss. These are the foods that will help you the most. Let's get to it. Did you take the angle of- Fat-burning foods. Satiating or- Well, yeah, of course. Okay. Yeah, because there is no such thing as a fat-burning food, right? Yeah. Well, I mean, you can go the other direction and go low-calorie, so like- Well, both. Okay. Yeah, yeah, yeah. So both. So what we're doing is- I'm glad you said that, Adam. Let's set the context here. Yeah. There are no, contrary to headlines that you'll see sometimes, there's no fat-burning food. There's no special food that you eat that somehow- There's no carbs that don't count? No. Dude, that's in like every magazine. I know. Has that died completely, the net carbs thing? It was hot. It's still there. Is it? I've seen it. You have? Yeah. Because I don't remember what year that was on the podcast when we were talking about it. It was a long while ago. It was a big marketing. I mean, we were getting that on almost every quad. There was like somebody who was just like, do I have to count? Do I count the net carbs or just the other carbs? And I remember back then, I didn't even know what people were talking about. What are you talking about? Yeah. Like, what are you talking about? Fiber doesn't count, apparently. It's still carbs. It's still calories. No, and that was when keto was super popular. That's what it was. That's what it was. Yeah, yeah, you're right. You're right. So there is no fat-burning food. There's no food that's going to turn on some special fat-burning machinery or metabolic rate or anything like that. But there are foods that can be leveraged in ways to help with the things that you tend to struggle with the most when it comes to fat loss, which is appetite. Like, number one, most difficult thing when you're trying to eat a calorie deficit is that you're hungry. And that's, look, you can't get away from that 100%. Now, there are foods that will help a lot with this because they produce a lot of satiety. And there's a couple reasons why certain foods will produce a lot of satiety. One of them has to do with the food itself. And for some reason, certain foods, they're very high on the satiety index. And they test this by having people eat the food and see how much they can eat until they're totally satisfied. Another reason is just total volume. There's some foods that are so low-calorie that you just eat so much of it that the volume of the food itself produces satiety. And then there's just certain macronutrients, like protein produces a lot of satiety. And so eating things that are high-protein tend to help quite a bit. So we made a list of the top 10. And again, these are in those categories. These are foods that, look, if you're trying to get leaner and you know that the struggle is going to be your appetite, which it probably will be, that's the most difficult thing, then use these foods. Use these foods and watch what happens. Yeah, what comes to mind for me is protein-dense, high-fibrous foods are just generally low-calorie type of foods. Yeah, 100%. Those are the categories when I'm looking and this is actually top of mind for me right now. It's like, what can I eat that checks some of those boxes or all of those boxes? And we go up with less calories. And I also want to add this because there was a study that came out recently that made a bunch of noise, even though it was kind of like to coaches. We were just like, I can't believe people are finding this shocking. But there was a study that showed that people, when they ate the same food all the time, they lost weight. Yeah. And everybody's like, oh my God, this is crazy. You're bored. Yeah. A hyper-palatable food makes you want to eat more. So the less tasty food, everybody, you ready for this? The less tasty food is, the less of it you'll want to eat. So that's just also something else. So sometimes what we do when we're cutting is the little bit of food that we do eat, we try to flavor it up as much as possible. That might actually work against you because now it's going to stimulate appetite and novelty. I will add this nuance to this though. I talked about this on my questions the other day when I was doing a walk and answering questions about dieting. Matt, when you've been tight for long enough, and I think to me it seems to be about 30 days of like rock solid consistency, stuff that didn't taste so good tastes so good. Sure. I mean, things that I would have considered boring or doesn't taste... When you're really in a deficit and you've been in a deficit for a while, it's amazing how some of the most bland, boring foods start to taste so good. Well, let me throw this ranch at that though. So let's imagine you're doing that and instead of eating your typical, I don't know, chicken, rice or whatever, and it tastes good now because you've been dieting for 30 days, imagine if we put through something hyper-palatable at you, your appetite goes up even more. Yeah. So that's the point with kind of what I'm saying. Yeah. Yeah. Let me throw in another one. Really well-cooked vegetables. Really well-cooked vegetables like broccoli or spinach or asparagus, there's like no calories in these foods. Now I'm talking about not drenching them in olive oil and butter, but literally just boiling the hell out of them and having a large bowl of them. They take up a lot of volume in your stomach and they have almost no calories. You've got to cook them well though. You really do because otherwise, man, the gastral distress from that will be gnarly. That's why I said well-cooked. Yeah. It's a little bit like one tablespoon of olive oil. I mean, I actually got this from you. This was early on when we first started the show. You were the first person I'd ever see eat a giant bowl of broccoli by itself, like nothing else. Yeah. I'm like, that is ridiculous. What are you, an animal? It needs to go with something, right? It's already boiled, but it's like ... I mean, I know you would use like olive oil, like olive oil and salt. Yeah. Like literally a tablespoon of olive oil. 100 calories. Exactly. 100 calories, salted up, well-cooked, all of a sudden turns into this. And I do this a lot, especially when I'm like- Can't you air fry it too with like a tablespoon and it'll make them all kind of crispy? Is that also- Oh, so I just did broccoli. We baked it. We baked it and then I actually ... so Parmesan cheese is pretty low calorie. It is. And protein. Yes. And so I actually did, we did like a garlic and then Parmesan lightly over the top of it and baked it really good. So one thing that- There's a lot of ways you can do that. And now all of a sudden I can have this big bowl of broccoli when I'm bridging between two meals. And I'm like, man, I'm so hungry. And it's, God, I'm not supposed to eat for another hour or two. And it's like, oh, you know what? I'll go have that. And it does. It's very satisfying. And so the way you would leverage this is you're ready to eat your meal. And so before you eat your meal, you eat your bowl of well-cooked vegetables. And then that'll help because you're leveraging the volume to reduce your appetite for the rest of the meal. That's right. All right. Next, lean cuts of meat. So I'll give one example, and I think everybody in here knows what I'm talking about. I'll use the leanest, one of the leanest cuts of meat you could possibly eat, which is chicken breast. Have you ever tried to overeat chicken breast by itself? Without like a lot of barbecue sauce? It's hard. It is hard. You hit satiety real quick with chicken breast. And that's because it's just so much protein per ounce. It's so dense in protein that you eat an eight-ounce chicken breast with some salt on it. And for the most part, you've kind of hit satiety. Now, what people tend to do when they screw up is they'll mix up the food and suddenly they spark up their appetite again. But all lean cuts of meat will do this per ounce compared to fattier cuts of meat. You just hit satiety. I'll give you another great one. I just did this the other day. Again, I'm along the path of reducing calories. You know how much I love chicken thighs. I eat a lot of ribeye tri-tip. And so one of the ways to easily reduce calories without radically changing the diet is switching out meats and different stuff. I didn't realize how low a calorie top sirloin was. Oh, very lean. So I replaced my ribeye steak. It dropped like 300 calories. Oh, dude, it literally dropped a significant amount of calories. And same meal, same everything, just went from a ribeye cut to the top sirloin cut. And all of a sudden, I'm saving an extra 200, 300 calories in a meal. And I'm like, oh, man, that was a huge difference. If you do that twice in a day right now, there's a 500-calorie deficit without having to do anything else. And it tastes very similar. Obviously, a ribeye is much fattier. But shoot, I mean, it's a close second. It's not bad at all. Next up, whitefish. So when I say whitefish, what comes to mind for me in the bodybuilding world is tilapia. But tilapia, you'll hit satiety pretty quick. Squirt a little lemon on it, some salt. You get 50 grams of protein from tilapia, then some vegetables, a little olive oil. You get your fats, your proteins, your fiber. I mean, you're good. And whitefish will do that. Yeah, that's probably the lowest. But even halibut and sea bass, all great choices to do that that are pretty low-calorie and taste really good. All right, next we're going to hit a really high satiety-producing food, eggs. Eggs really produce a lot of satiety. That's why when people eat three eggs, they're like, that was a big breakfast. When you look at the total calories and protein in three eggs, it's not a lot. No. It's not much. Try to eat 50 grams of protein. Try eating six eggs, which is only 420 calories. What six eggs looks like on a full eggs look like on a plate. I mean, it'll fill up a large plate of eggs. Eggs produce a lot of, when we look at the satiety index, eggs are really, really high. They're also very nutrient-dense. They're good for you. It's a great source of protein. It's good for building muscle, good for recovery. But like you just said, six eggs is 40 grams of protein. Eat that for breakfast. In fact, the clients that I've trained couldn't do it. Yeah. They had to mix it with something else. They tried and started like two, then worked their way up to three. But yeah, three was kind of like the cutoff. That's a lot. I mean, a large breakfast like that, especially, again, when I'm super hungry. One of the first things when I've been dieting, you go to bed hungry, and then you wake up really hungry and wanting something like that. Four eggs with two to four ounces, depending on where your size is, of a lean cut meat mixed in with some salsa over the top of it is like a go-to. It feels like I'm having a massive meal, and it's not a lot of calories. I know. All right. Next up, believe it or not, when you look up satiety index, there's a food that lists at the top, and it is not a protein-containing food. It is plain potato. Do you guys know that? The carbohydrate. Plain, boiled, white potato. Well, yeah. Plain potato produces the most satiety for some reason in the studies that do this. In other words, it's boring to eat it. It's boring. Yeah. You eat plain potato, you're good. After a medium one, you're like, I don't want to eat anymore. Yeah, I get stuffed. Actually, there's this barbecue joint I go to all the time, and I'll get brisket, but it's in a baked potato. People don't even know it's on the menu. I mean, you eat that, it's pretty low calorie, and then you're just stuffed immediately. Yeah. What people screw this up is they'll either fry potatoes or cover it in calories. Not with sour cream and cheese. No. Sour cream, cheese, and butter. No sour cream. That changes it quite a bit. Has changed the whole thing. But if you've ever eaten a plain potato by itself, you will cut your calories. I'm telling you right now. Well, yeah. I mean, I tend to, even though I do use this, I tend to go yam and sweet potato because I can actually eat a yam and sweet potato with literally nothing on it, and it tastes good. That's what I'm saying. It tastes good, and it satiates me. Just try to eat a medium, plain one. Oh, playing white potatoes, like no salt, no butter, no nothing. Right. Like halfway through. I'm like, I'm good. I don't even know if I need to finish that. Yeah. So it's like, if you really want to keep, you know, get volume without a bunch of calories, I think that's the best way to do it. But I mean, a sweet potato and yams are so good for you. Low calorie and still get a good cutting dish from like, if I'm like, want to eat low calorie is I'll bake or boil white potato and have chicken thigh or chicken breast, mix it in with a little bit of vegetables in there and like a little bit of olive oil, not much. Yeah. And let me tell you, dude, you know, 400 calories of that feels like 8,000 calories, just the way it hits satiety. So much. Uh, cottage cheese is next. Uh, so cottage cheese, you can go low fat with this. So it's low calorie, very high protein. What I like about cottage cheese is it's ready. It's a fast option. You don't have to do anything to it. You don't really got to do much. You can throw a little fruit in there. Uh, but it does produce a decent amount of satiety, you know, eat 40 grams of protein from cottage cheese. Um, give yourself a second for the satiety kick in. That's another one. Um, and then you'll see that you're probably good for at least a few hours. This is actually my, my, my dessert right now is the, uh, and they come than a full size. It's like this big. So it's, it's, it's large. The whole, the whole thing is, uh, 410 calories, 40 grams of protein. And, uh, has little slices of pineapple inside it. And it's the 2%. So I could go even lower. Um, but it's like, it's still got a little bit of fat in it. High protein and taste so good. It's like, it becomes like a dessert for me to have that later on. And very filling. Cause you're eating a jar like this. Yes. Uh, next up, this is the one food. If anybody said, uh, it's a super food or this, there's a super food out there. This would be the one that's a, I think could qualify what your berries, especially things like blueberries, blackberries or raspberries, the calories per volume or low, the fiber is high. This is one of the best satiety producing foods that you can eat. I mean, you get a bowl of them and the calories are pretty low. Did you see me this morning? Yeah. So that, so that was two cups of berries, 120 calories. I didn't even finish them. No. Yeah. It's like, it's literally, and how much fiber was in that in two cups? Uh, I mean, I have it in my thing about 16, I think 15, 16, yeah, yeah. Right around 13 to 16. If I remember, I've already put it in my, my thing. So I'll tell you what it, what it is. You don't even have to get the exotic acai. It's 13. Yeah. 13 grams of fiber, a hundred something calories. Yeah. And you just ate a big old bowl. Yeah. I mix it a lot. I mix it with my Greek yogurt. So now you're talking about like a filling, uh, meal, you know? So I had, uh, fiber produces a lot of satiety, so it's right under protein. So when they look at macronutrients, it goes protein, then fiber, then fats and then, uh, carbohydrates and sugars. Uh, next up, uh, rice cakes. Now this, I know people are gonna laugh at this because this is such a diet food or whatever. But I, you know, I used to do this because like, what, how many calories? 60, 40 to 60, depending if you get the plan or the ones that are seasoned 40 to 60 calories, it's this big. So, you know, other snacks that are like 40 to 50 calories, like this big. So it's like a nice, decent size. You can even get flavored ones. Uh, they make some that are like maple or whatever. It's still 40 to 60 calories and it's like an easy, it's like puffed up rice. So there's barely any calories. So I'll, I'll share something with, I use rice cakes a lot right now. They, and so there's two ways I use them. Uh, I use them for, again, uh, late night. I'm trying to like stay low on my calories and I'm like, Oh my God, I still got another hour or two before bed. Uh, I'd snack on one or two of those and it's really low calorie. And I have, so I have two different ones. I have ones that are like, uh, you know, the apple cinnamon flavored or regular that I use. Um, and when I want that kind of like dessert, hold me over, I use that way. The other way I love to use them, and I think you would like this if you haven't done this already. Uh, when you're, when you're low Cal and you're depleted, um, you deplete your glycogen stores, your flat, your workouts are like, man, sometimes they're not the best. You have four of those and it's, it's actually a lot of carbohydrates. So it's actually considering how, how low a calorie is. It's a decent amount of carbs. And so I'll load like four of those before a workout. And it actually gives me a nice, good little, and it's not high calorie. So it's like for those I'm, I'm looking at 120 or so calories or so. And I can digest carbs, easy to digest carbohydrates shuttles in. And then now I have fuel for my workout. And so I'll use them pre-workout sometimes, or I use them like a snack late at night. Awesome. All right. Next is a protein powder. Now, not all protein powders are equal when it comes to producing satiety way protein actually produces some of the least amount of satiety from all of the proteins. In other words, uh, whey protein, you tend to get hungrier quicker. Now that doesn't mean whey protein is bad. Whey protein is amazing. It just doesn't produce a ton of satiety, but there is another dairy protein that digests much slower. It creates more volume and it produces more satiety. And it's casein and you can buy casein protein powder and casein is a good source of protein. It's a good protein. It's a very thick, when you blend it up, it's thick. If you blend it with ice, you can have a big old thick feels like milkshake that's very low calorie. And it sits in you for a while, much more than whey protein does. And this is such a hack to me. Uh, you, you, you're right. You lit I'll use like almond milk. That's like 30 calories or something like that. And I'll put it in a, like, I'll blend it in a huge thing of ice. So it's like a giant thing and it gives you this kind of milkshake, like 200 calories. It will take me an hour to sip it all the way down and drink on it. And I feel like I'm drinking on a milkshake that's like super low calorie and I'm getting a bump of protein, such a hack, such a hack to do that. And for the people that don't like, can't do whey and things like that, uh, do this with the, um, our partners that just did the drop the pumpkin spice that I'm in love with right now. Yeah. You do a giant pumpkin spice flavored one like that. So good. Yeah. So casein is great for this. I remember back in the day, they advertised it as like the, before you go to bed, before you go to bed. Yeah. Because of the slow digestion, uh, but it does, it takes longer to break down the body and digest. It's also, I got a different, that's derived from way though, right? No, it's made from dairy milk. But so when you got milk has two types of protein, casein and way. Casein, uh, is a different amino acid, but still a good protein. So it's still high. So somebody who's technically who's lactose or has, it has a dairy intolerance can still, you can't do casein if you can't have dairy. Oh, that's my point. You can have dairy. Yeah. Yeah. Okay. I have to, that was my point. No, no, no. You can, you can have casein. No, you can't. If you can't, if you can't have dairy, don't have casein, but you can do the bone broth, which is why I brought that. Bone broth is actually pretty good too. It's actually pretty high, uh, with satiety as well because of the, the, the texture of it. I mean, it's so low calorie. So like two scoops of that in, like you said, in a big giant icing, that's why I was suggesting that if you're somebody who can't have casein. And last is oatmeal. Oatmeal actually produces a decent amount of satiety, uh, when they rank it on the satiety index. Now, one thing you'll find with, with a lot of, not all of them, but with a lot of these is they, they kind of are plain sounding, they don't sound super tasty. Plain, slow digestion. And I just want to encourage people, like when you're trying to eat in a deficit, if you're trying to make every meal as tasty as possible, you're probably going to make it more difficult on yourself. Eating boring. I know it's unpopular to say that nobody, nobody in the health space wants to teach you how to eat boring. But I'm gonna tell you right now, eating boring helps cut your calories. It's actually a strategy for a lot of people. It's the craving sort of thing. Bodybuilders have known this forever. Like why do they eat the same thing every day, all day long pre-contest? Two reasons. One, it's all calculated out. Two, it helps them eat really low calorie. In fact, you'll talk sometimes to bodybuilders and they feel like they're choking down the pre-contest diet because it's plain and boring. Sucking out all the light out of it. It's just something that you tend to find with high satiety producing foods is they're not exciting to eat. So I had this tip, somebody asked me, what do you do with like the sweet tooth and the junk food? And there's all kinds of hacks of quote unquote healthier choices that give you these sweet flavor things that are just lower calorie and I absolutely use some of those strategies. I tend to use them early on in the diet. Meaning I just came off of like, I'm eating whatever I feel like. I'm not tracking, I'm not doing anything. Now I'm gonna start eating better. First thing that goes is ice cream. What do I replace it with? Coco whip and berries and some other things that are a better alternative. But in my opinion, nothing beats better than just being strict for a period of time long enough that all of a sudden these natural things like a peach or an apple, you know, or a bowl of berries becomes, oh my God, like junk food. But it won't come, it won't feel like that until you've cleaned out the system long enough and retrained your palate. Once you've retrained your palate, like some people are listening right now and going like, oh my God, a bowl of broccoli, disgusting. That doesn't even sound good. Yeah. That's because your palate's fucked up. That's because you've been eating processed shit for so long that that it is desensitized you to something that can taste that good. But if you discipline yourself long enough, 30, 45 days of staying dialed on the whole foods like that and eating bland and boring, right, you can do anything for 30 days, you do that. And then you go have something like that. Watch how it takes. This is, this is one of the reasons why I was against quote unquote cheat meal. Because, uh, first off, I don't like that idea of a cheat meals. If you're cheating on psych, I don't like that idea. It encourages bad behaviors, but also here's what happens when you eat something hyper palatable, when you've been, you know, eating a deficit for so long, deficit for so long. It spikes your appetite. Every time I do that, I know for the next two, 48 hours, I'm going to white knuckle the next couple of days. It's actually worth it to not oftentimes because it makes it a lot easier and nobody likes to talk about this. This is also why I'm not a huge fan of artificial sweeteners. Uh, like calorie free sodas. I get there's no calories. That's cool. But you know what that does? It introduces more novelty and it tends to make you want to eat more. Yeah. Those flavors are really powerful. Yeah. Yeah. They've, they've done a really good job of like, you know, you're going to taste like, uh, even more so than just sugar sometimes, like you get way more flavor. Totally. I can't tell you how many clients that, uh, that I got buy in to just trust me on this and to do it for 30 days that said things like, oh, I think that's disgusting or, oh, I would, that's so boring. And then they, it's like, man, you put that person in a deficit and eating whole foods for 30 days, you'd be surprised shit that you thought didn't taste good, how good that starts, it starts to taste. It's amazing. And it just, it just highlights how much we've been inundated with these processed foods and these hyper-power flavor explosion for so long. And so, yeah, that type of stuff seems boring and bland and not good, but you know, go hungry for a few days and tell me that doesn't, that doesn't taste good. You know, what's so crazy about this in the ancient world, right? So before we had modern, you know, the ability to just grow food, ship it everywhere, salt, dog, salt, you read ancient texts like dates, dates, like, like dried dates was like the craziest, like, like craziest food of all time. Yeah. Like dry dates was just like an orange or an apple was like this exotic thing that people would eat and fight over. And now it's like apples. Ew. Oh, give me that. Apple, apple flavored, sour, you know, I had, I told you off air that I had noticed that, um, you know, I noticed that my, I wasn't paying attention to my fiber, uh, with as low calorie as I was. And I was, I realized like, oh wow, my fiber has been running really low for a while. So I went to the grocery store and picked up all kinds of fruits and vegetables and things like that to get better. One of the things I'm, I'm notoriously bad about is when I, when I prep in bulk, a lot of times I, I'm not a fan of like the vegetables, the second day, third day and stuff like that, of all the things, it's like my least thing. And so I tend to like, oh, I'll do those on the nights that I make the dinner. And so anyways, I was low. And so I, I picked up all this stuff and one of the, I was in the grocery store and it was already like the pre-cut like watermelon. And I was sitting there, I was in the room that night and I was just like, I'm, you know, I'm going to have some, some watermelon. The face I must've made for Katrina to be like, oh my God, the look on your mouth. Yeah. You look like you're eating a bowl of ice cream. That's the look you have when you have ice cream. And I'm like, it's so funny to me because I'm not even like this big water. I'm not even a big watermelon fan, but it's like, man, when it's stuff is, but you haven't had any of those, uh, those sweet processed foods anymore. How crazy a watermelon tastes, man. I have such a nostalgia around watermelon. Cause you know, uh, in my culture, let's take a summer food. So everybody gets together and we take the watermelon out of the fridge. It's always real cold and dad chops it up. It's like a big thing in my culture. Anytime I eat watermelon, it's very nostalgic for me. I remember just as a kid. Watermelons are started for me too, but for different reasons. You ever played watermelon football? You told me about this. Oh, I was going to bring up, if you ever played, they put like Vaseline all over it and put it in the pool and you're supposed to try to like, and it's really hard to like, wait, wait, how do you get out of the pool? How do you play? What are you trying to grab? Just try and grab it and move it to the one side. Oh, that's interesting. That would be like, it'd be a very similar watermelon football was played in the lake with us. So you like, you can't see below, you know, if six inches even, right. Cause it's a dirty lake. Right. And it's, you know, teams, so five on five or whatever that at the end of the, you know, lake or, you know, a little imaginary football field say are, uh, two inner tubes that we have anchored. So that's, so that's the goal. That's the goal. That's the hoops, you know, or whatever. And the goal obviously is to get your team to get over and, and score the watermelon in there. And because the watermelon is kind of heavy, but it does somewhat float, you can like push it and it'll, it'll go under and it'd take a long time to come up. And so you're passing it to each other and then you can, you can, you can tread water and hold it with your feet underneath. And so no one can tell that you have it. And so it's like this whole, Oh, that's fun. Oh, it's super fun. You know what I'm saying? And you're, you're all, you're, you're looking around and everybody trying to figure out by the way they're treading water, if they're, if they're the one holding it with their legs, I played, I don't know where the Vaseline came from. That's just weird, bro. You were trying to add Vaseline. I don't know. Every time we say something, it's like add Vaseline, right guys. You play the Vaseline, uh, Vaseline got such a bad PR. Yeah. So, uh, so when you're, you're, when you're doing this, how do you stop the other guy? Can you just grab him by there? You can grab him by there. There's no like rule of like, if I, if I saw the way you were treading, I grabbed your life vest and probably dunk you. How many people have you pants back in the day? Oh God, that was popular. Everybody did that all the time, but yeah, yeah, yeah. This was like a, this, so we had this trip that we did, it was like an annual thing and then, you know, we, we play and then afterwards we cut it and everybody open it and do the do thing, but I used to love, I didn't know anybody else. Did that like I had a watermelon. That sounds really fun. It is really fun. I was telling my, my five-year-old about, uh, a wedgie story. So, you know, you ever make those mistakes as dad, tell your kid a story. So now you're, you're like, yeah, I should have waited a few years. I was telling the stories because in the nineties, you remember this in the nineties wedgies was like your bud everything you, yeah, wedgies and panting wedgies, Latin wedgies, Melvin's yes. And they, they lasted all year. So all year long, somebody would start it and then it was a war and you would wait a week or two or three, or sometimes a month, get your friend back. When he was this kid that got me real good in front of a bunch of people. And I remember he got it. He got me really good ripped. No, but he got, he pulled them out. I mean, you could see him. I did the covered wagon. Oh my God, bro. Listen, let me tell you mine. Yeah. No. So I'll tell you mine. So I waited like a month. Cause this guy embarrassed me for everybody. So I was like, I'm going to wait until he forgets. And I got behind him. I cleaned and pressed his underwear, dude. I ripped them off. I ripped them out of his pants, completely out of his pants. Yeah. So I told my son that story, which wasn't, you know, he wants to wedgie people. Yeah. Of course. No, I didn't actually. Oh, I thought you were going to chime in right there. Like, you know, I'm just saying, don't tell your kid that stuff. I mean, he's going to be in high school. He's going to want to try it. I haven't shared, you know, the panting story I shared with you guys. I didn't share that story. Yeah. We should be pants. Not my, it was my dad. That's every bit. My, my, my stepdad at that point, I'm, I'm in a, what am I like fourth grade or fourth, yeah, somewhere around there, fourth or fifth or some, I don't remember. No, I'm older than that. I'm like six or seventh grade. Uh, you know, that was popular and, you know, around our house, we'd be wearing sweats or shorts. And so he'd pants me, I'd pants him and you think it's so funny or whatever like that. And yeah, no, I waited till we were out at the pool and he had his, but what we started because we were doing it so much, you know, you started to get smart and you would really tie them tight and so, and you come over to I knew you were, you know what I'm saying? It'd be turned into that. And I remember that, uh, you know, I thought he's going to, he's going to have them tight, you know, so I ripped them all the way down to his ankles, stand in front of the pastor out in our pool. And so, and you know, I remember him too. Like Chad, was it Chad that was even before Chad? Yeah. Yeah. So, uh, no, I remember that was like, yeah, I mean, he's, he couldn't be mad at me though, cause it was like something that he incurred and it was like one of those dad, you gotta be careful. You tell a story, you encourage it. There's like, oh shit, that's my bad. You know what I'm saying? Like, can't get that mad at him for that. So anyway, and Doug, no, he won't, I don't have to worry about him when he goes, cause we homeschooled, so I just got to worry about him doing to his sister. Oh yeah. Okay. So that's the problem now. So he's like, oh, but what? He tells people the story. You know what my dad did in high school? Like, uh, that was a mistake. I got, I got a, uh, I got a systematic review to go over with you guys on exogenous ketones. So, you know how we always take, we'll take ketones and we'll notice how our cognitive fun. Yeah. Yeah. It's one of those things. I definitely noticed the benefits of it. Yes. So, uh, there's a, this is a huge systematic review of all the different studies on exogenous ketones. What's a systematic review? They go through and there's this process of reviewing studies, including the ones that they believe to be the good ones. And then it's like a meta analysis. I was going to say, we didn't call it a meta analysis. Yes. I believe, I believe it's systematically. They do it. Yeah, I know. That's why it is a meta analysis. Wouldn't we normally call that a meta analysis? Yes. Yes. Okay. So they were, it was definitely, so exogenous ketone supplementation consistently was associated with a significant improvement in cognitive performance compared with a placebo. So what we feel is definitely what people, what they find in the studies. So this is really cool because, uh, typically, and I've talked about this before, like I love one of the effects of the ketogenic diet that I used to love was the cognitive, uh, benefits. Like I just noticed I'm sharp. Yeah. But is your, is your theory on that proven? Or is it just your theory that it's a, a quote unquote, cleaner source of fuel? That's what it is. Yeah. So it is true. It's not like a, this isn't like a brain actually prefers it as far as I've heard. Yeah. So when you have, even, especially if you have impaired cognitive function, uh, ketones tend to like, if you give ketones to someone with dementia, Alzheimer's, we've known this for a long time. Yeah. They have suddenly better cognitive performance and it's because ketones are a clean, easy source of energy. And I used to love going to ketogenic diets, uh, for that reason. So especially in the early days of podcasts, especially when I was doing lots of interviews, remember I was flying out like every month on shows. I would fast. And then the day or two before I'd go keto. So I could be keto. Yeah. And I'd go to these podcasts and I'd be the sharpest. I'd feel good. I'd have all this energy. I could feel like I could talk about anything. I could recall things really well. But the downside of ketogenic diet is I can't eat carbs, which sucks. And also like performance, like you're not as strong, you don't get good pumps. Uh, and so it's like this trade and I used to talk about this, right? Like I would, if I'm trying to build muscle and strength, I'd eat carbs. If I want to be more, you know, cognitive performance, I'd go ketogenic. Well, exogenous ketones does that. I don't have to cut my carbs. I take ketone IQ and I feel the improvement in performance. And so they did this big meta analysis and that's what they find consistently. I'm with you. Was it Dom D'Agostino? The one that, uh, the seals, the seals. But he also like he deadlifted some crazy amount, like 700 something pounds or whatever, and he's been full keto. And sometimes people, you know, in the weightlifting community have been like, Oh, I feel a performance boost. And I don't feel that, but like, I'm with you. I'm more of the cognitive benefit. Yeah, no, I mean, I'm, I'm talking, look, I'm sure there's examples out there. Like Makeda Peterson's a good example. Uh, she performs better eating zero of anything but meat. Uh, but when you look at the studies on carbohydrate intake, it's just better for performance. But now you can take, like, you could use ketone IQ and you get the benefits of the ketones and you didn't have to cut your carbs out. So you get the cognitive benefit and you're still eating carbohydrates. You know, speaking of ketone IQ, I, uh, CVS everywhere now. Yeah. I guess stations now. Oh, really? You've seen a gas station. Oh, wow. I didn't know there was CVS. Yeah. There's CVS now expanding, but I didn't know they were gap. You've seen them at gas stations. Yeah, I've seen them twice. I guess they're a Chevron near us over here. Uh, I was traveling. I was going to Sacramento. Okay. And I saw them and I got no kidding. Yeah. Dude. It was like right next to like the five hour energy and I was like, Oh, wow. It makes sense. It's cool. Yeah. No, it does make sense, but I didn't know that. Yeah. Circle K. Where you want to say Casey's, uh, and then the vitamin shop sprouts and CVS. Oh, sprouts too. Yeah. Wow. They're popping up everywhere. No, it's good, dude. It's always so cool when, uh, when we have a brand that we've been working with for a long time on, on the podcast. And then I see him making like a major store like that. There's so there's a lot of kids pointed out to me all the time. It's funny. Cause like, they'll hear me talking about sponsors and then they'll see it like in the grocery store and they're like, Hey, look at this. I'm like, Whoa, I didn't know. They're just, I want to hear your story that you've been waiting to tell us. Tell you guys like yesterday, I was going to text it to you. And I'm like, Oh, I just gotta save for the podcast. But like my parents came over Courtney's birthday today. So like they came over to kind of give her a gift and, um, we were talking and, and my mom just out of the blue just tells us the story and I'm just like, I didn't really know how to respond to this. Like all, it'll make sense when I say it. Cause like she starts getting into, um, the story of when she was in, I think it was a grocery outlet and she was just like in line and this guy behind her. Uh, she starts to describe him as like, I don't know. She went off on this tangent of him being like Antonio Banderas looking guy, like, you know, exotic and whatever. What does this have to do with it? It's already weird, mom. Yeah. It's already getting weird. I'm weirded out. My dad's here. He wasn't there. Uh, so anyway, the guy's just like talking cause she was wearing flip-flops and he starts talking about her feet. And yes, exactly. And then right away, red flags, obviously for me and what's he saying about her feet? He's just like, oh, you have beautiful feet. Oh my God, bro. Talking about her, her nails and all this stuff. And like, like he's an artist in all this stuff. And so anyways, he's saying something about taking a picture of it. And I'm like, mom, this guy's a freak. Like he's a foot fetish guy. Like, and she's like, oh, getting into the whole thing. She's like, it wasn't weird for me until like more, there's more like, he's like, well, actually I wanted to, you know, I'm, I'm more into like the bottom of the feet and gets her to basically bring her foot up and then he's like inspecting it and then he sniffs her foot. And I was like, okay, okay, dude. Okay. That's what I'm saying. My mom's telling me this in front of my dad and my mom. What's your dad say? I'm like, he was just like, he was looking. I wasn't there. Like, yeah. Okay. Dad, like, like, come on. How does that not stick out to you? Like this guy. I like how she starts the story though. He's just really swarthy. Yeah. Yeah. Like if he's an ugly dude, it's obvious, right? Don't hit some guy. He can get away with like smelling your foot and that's where she thought. Yeah. That's where it got weird, dude, bro. I'm just, I didn't know. I literally didn't know how to react to you guys. How did she, at that point, how did she react? Did she make a big deal about it? Or did she just, he just sniffed her foot. She was like, oh yeah, I was creeped out. Like, and then the cashier had some comment about him coming in and sniffing other people's feet. We got to put his picture on the wall or something. There's people like this in the world. Yeah. They're really there. Well, there's, there's people making hella money just taking pictures of their feet. I mean, that's weird, but there's, it's weird that a dude went up to a stranger. I mean, it's, you know, it stems from all that went up to a 60 something year old woman, 70, 77 year old woman. And then actually worked up your mom's feet. That nice. What's that? Or is your mom's feet that, that nice? I mean, she's in good shape, dude. Like she, why are we doing, but she's got to have, I mean, she take care of her toes. Really? Stop, dude. I mean, I don't want a picture. Yeah. Yeah. Let's not go there. She must have pretty nice feet. I mean, I'm not. Yeah. Dude. Either way. I'm sure he doesn't go sniff anybody's feet in general. I would have loved it if you were there and just dusting the blood here. I could destroy that. You're all crazy about it. Bro. That's he goes to jail because he beat up some foot sniffer. What the hell, man? This guy's got to shove his foot in his face. Oh, do you guys remember, do you guys ever watch that? There's like security cams of this guy. He's been arrested several times. He likes, he like gets on his hands and knees and sneaks up behind people and sniffs her butt and then gets away. Oh yeah. And they caught him. Have you seen this? Yeah, I brought that up. I was like, yeah, there's like a guy that like does this in serial. It's never a girl, by the way. It's always dudes. It's wrong with guys. Guys are gross. Gross. Yeah. You never see a woman. She got caught. Like you never have a woman. Come on. The internet's ruined people, dude. Like, you know, these groups, like people can find people. They find each other. So they think they're normal. So they find one other weirdo in public. And I was just like, yeah, yeah, yeah. That's exactly what the internet's done. This brother, the internet has made it okay. Cause I remember when the internet was coming out, I used to argue, I had an uncle, uh, he passed away, but my uncle and I would have these debates and I'm like, listen, we're going to be connected. We're going to have access to all of the information that humans have ever recorded. It's going to be so closer. It's going to enlighten us. There's not going to be any craziness anymore. We're going to solve all of our, this was me as a teenage boy, knowledge. And my uncle's like, no, it's not. It's going to make things worse. And I'm like, no, you're totally wrong. How would this pop? He was so right. He is right. We separated all the crazies. Now they can all get together. Now they all get together. Yeah, yeah, yeah, yeah, that's, that's exactly what it is. And again, all it takes is, you know, 10 of them to be like, oh, this is normal. There's nine other people like me that do this weird thing. He ran home to his forum. You know? Yeah. Yeah. Yeah. Look at the great one. Are you gotta, I don't know. I mean, uh, you know, put your psychology hat on here. Like there's gotta be some sort of like a childhood trauma connection thing that happened to, to do that. Right. Or something that, right. I hope it's not. Yeah. It's just people are weird, bro. Yeah. Or you're like an imprint. Oh yeah. I just say an imprint, right. First sexual experience, you know, and you know, sock just, yeah, yeah. Something like that, you know, or her feet were in your face at some point in the whole experience and you're like, there has to be, there has to be an imprint for that to happen. That doesn't just happen. Right. People. I agree with that. You know, it's gotta, it's gotta have some sort of an imprint and then, and then, and then chances are, when we got billions of people, there's enough that, that had the similar type of an imprint and now it's like, and then now they have a thing and then they justify the behavior going into adulthood because my mom did, I just can't, you know, I'm out. I do not going to lie though. I do want to see her. No, I do want to see her. I just want to see, maybe she has exceptional feet for a 70 year old. You just want to know this guy's standard. Yeah, exactly. Exactly. I want to know what his standard is. That's where I'm at, Doug. I'm kind of like, well, you know, what kind of foot does it take to sniff? Yeah. Yeah. Yeah. Yeah. And if she's got good feet, like, okay, I could see that. If your mom got like regular old lady feet, I'd be like, that's kind of fucking weird, dude. If we all, that imprint is really weird. This is going to be super awkward. If we all hang out and we run into his mom, it's warm outside. I'm going to ask to see her feet. You're not going to ask, but I know you're going to look. I wouldn't put it past you, dude. You would not ask. I would ask, dude. I 100% would ask, dude. My dad, that's all I got to say. We're all close enough. I would do that. You're not that close to your mom. Don't offend me. That's horrible. Dude, I tell you guys, I was trolling a friend of mine. She's a scientist and she was telling me how somebody was arguing with her about dinosaurs. So I started asking questions as if I didn't believe in some of this stuff. Yeah. Oh my God. I can tell she's looking at me like, is this guy serious? I was like, so you think that the earth is round then? She's like, ha ha ha. I'm like, no, seriously. Like how does I'm like trolling her the whole time. It took a good 10 minutes for her to realize you're messing with her. I was messing with her. Yeah. I'm like, you think the moon's real? Oh man. We were happy. We have a special moon right now. What's it called? The beast moon or whatever. There's like three, I didn't know this. It was like, there's, there's like a three full moons throughout the seasons. And there's like, yeah, I think it's called a beast moon. It's like, uh, there's like, it's kind of like this, uh, um, uh, light, light brown color, then it goes to like a dark kind of blue color or there's like three. Look it up. The three, the full. Just spread it right. Harvest moon. Doug. Yeah. Yeah. Yeah. Click images. Let's see what pops up. Beast moon. Yeah. Yeah. Is it, is that real? I think it's called beast moon. I think it's. Let's see. Let's see what it is. There you go. Waning gibbous phase. Yeah. It's just, that's not, it's a. No, it's like a beast moon. Oh, oh. So see. The popular scroll down, Doug. Uh, the wolf moon, uh, full moons are associated with unleashing the beast within just do, does this phases of the moon actually affect people's behaviors? Is there, is there studies? Because I mean, it affects the ocean, right? Yeah. Don't know why that would I mean that's pretty big and powerful It's affecting the water in your body maybe mm-hmm. Yeah, yeah, I mean come on you I mean you believe everything so it's connected now, and you believe there's a higher But like how the science says no is it the science says no no stronger consistent evidence that moon phase directly controls Well, how do you make peace with that now these days? What do you mean? Yeah the moon because the science says no no yeah Well, it's just it's just a it's just a man Yeah, I don't know anyway. I got a motion in my oh, yeah Hey, I'm gonna change subject real quick We had the founder we interviewed the founder of butcher box on and he talked about how pigs and conventional for That's like depressing. I was talking about this last night. I didn't I thought man That's so like everyone I feel like a lot of people know about chickens and are well like But I actually never heard anybody talk about exactly how that was with so he so they're put in a crate where they can't Turn around yeah, they're literally just a little like the life. They're like little meat plants. Yeah, and they just keep them in there Well, then they yeah, they have little piglets, and then they take them away real quickly, and then they don't even yeah You know let them out dude. I had no idea. Yeah, that's don't look it up I did a little bit, and it made me so you did yeah, dude. Oh wow it was not I'm not like a huge like you know, but that that made me say okay, so do you think that you know? The way they do it which is the heritage pork or the type of pork that they gets to graze Freely and do so like that has to do with why they taste so good Yeah, I mean you got to think that like you should meet you take an animal stress like that to their whole life You know that messes with hormone levels, so I was never a fan of pork ever Yeah Then I went to France on vacation once and I had ham over there and it tasted so different And I was asking about it, and they said it's because they feed they feed them different Meals or different food and then butcher box the pork from butcher box is amazing And it's because they raise them differently and they feed them differently. It tastes like the ribs way different. There's nothing like it No way different. It's because the way they feed the but also also It's inhumane the way that they raise Conventional yes, it's crazy. I actually had it I don't know about you guys, but that was an interesting conversation It might be just because of my life takes my my my background in the dairy world and stuff like that I found a lot of things interesting. I didn't know that about the pigs. I also didn't know that about These farm salmon. I always just assumed that wild was was better But now you have these farms that are mimicking a more wild environment because of what's happening. Yeah the challenge with Wild-caught anything is to is that will run out So like if we didn't raise cattle and we were just going with a wild-caught, you know Grazing animals we would have run out a long time ago. So we have to come up with a solution For fish you'd volume and so there are farming practices that are way healthier and way better. Yeah similar to wild Yeah, because you can't just get wild caught although butcher box sells a lot of wild-caught fish Moving forward if we continue to eat more fish We ain't gonna be able to just you know, pluck them out of the ocean Yeah, he was explaining that there are certain areas. I forget what area it was in Alaska that does this He says where they will actually Track and count how much of the salmon run and make their way up before they will allow the fishermen to go out and fish Yeah And so they can they're there but they're one of the few places in the world that are even managing that So that you keep the population up where other places. It's just a free-for-all Catching ensures the next season. They'll have right right, which is I wasn't aware of this. I didn't know I didn't know that I assumed to if I saw like oh, this is farm raise. It must be bad This is not that's not as good as well But I didn't realize that there was some of these farm ways that are doing that and so I'm glad he brought that up because I remember seeing that and I'm like, it's so interesting that they would even allow of like a farm-raised fish in theirs Aren't they giving away turkey? Is it tomorrow Doug as if with the time of this drops? That's correct Yeah, I'm giving away on our IG live. Yeah 4 p.m. 4 p.m. We're gonna give away a turkey Yes Butcher box and just so the audience knows too that you know If you got entered to win even it was earlier like you're entered to win all the giveaways So until you win, so you continue to just yeah. Yeah, so you check no matter about check-in No, it's not like oh you just got it now. And so you're only entered in when this one It's just like any any maps fitness products purchases and it gives you enter entries to win any of the giveaways So and every day on Instagram at 4 p.m. Pacific Standard Time will be given away stuff, dude I want to read something to you Adam because of everyone in here I think you can probably relate to this the most because you've competed At the pro level and so you've done that kind of dieting that require there's required to do that so this post went viral and this is a guy who competed in a Physique competition and so he does this post and he says after months of weighing every gram of food tracking every calorie He might work workouts doing my cardio practicing posing preparing myself mentally physically and spiritually to step on stage a Saturday I spent this past weekend binge eating in a way. I've never experienced before And so he says he lost complete control. He kept eating long after his stomach was telling him to stop He was physically uncomfortable He wasn't even enjoying the food anymore and yet he continued eating and it and the scary part wasn't even the amount of food He consumed it was what was going through his head while I was doing it says at a certain point He felt like he was intentionally Sabotaging himself like there was a part of him that wanted to ruin everything he had working hard for and so he literally writes about He writes all about it and he takes a picture of what he looked like afterwards and Bro, he looks so different and we'll post this but look what look at his face and his physique Afterwards from the water and the bloat just from is how far apart of those two five days Wow Yeah, and so now I've heard of like female physique competitors. Look at his face here See how swollen it is from all the crazy my food I've look at that. So I've heard of female physique competitors gaining 20 pounds In 30 days post show that what does that fix? I've dieted really hard once Probably not to the level you did. I did get pretty lean, but I didn't get on stage and do all that But I remember what it felt like to let quote-unquote let go afterwards And it does feel like you're out of control a little bit So there was uh, there was one show that I actually gave myself permission to do that So all the other times I I had a relatively controlled reversed I I always the next the the day after or even the night of the show gave myself whatever I wanted to eat out eat But it's great what I noticed more than like this like what kind of how he described what he's like almost like he's punishing himself Yeah, he's like loose control. Keep Comfortable is the the loose control part I can totally relate to because are you it just it compounds and there's there's there's kind Of a dual effect to that too. I think for or was for me was One of the I wish I took pictures of all the the food. I mean, I remember That I had, you know to number one dealt. This is what I started with to number one double double You know burgers and fries. I think they were actually the four by fours that I bumped up Right to start with and I ate that I remember I had I remember in our hotel room I had like a whole large pizza that I had on my lap in the bed that I ate ate the whole thing I had like two or three different desserts after that. I had candy. I mean, oh, yeah. No, I went to feel sick after I actually did it. So that's the part that I was gonna say. That was I think you I was so depleted that You probably the first half of that food my body was just like we need these nutrients and calories and thank God you're finally feeding us and then there's the other side that messes with your head is The the after that day the next morning. I look good. I'm all filled in I didn't obviously even if I ate 10,000 plus calories, you're not putting on Two pounds of body fat even you know I'm saying so You and you feel good because you have all this energy and fuel and then the workout you have is Amazing because you're all the glycogen stores are filled up. And so it really quickly snowballs It's just like oh that was good for me And so the next day you're running it back now, maybe not to that extreme But I ran it back again and there was a week there I probably I think one of the shows I think this this is the one that I think I put on a good 25 pounds in that week. Whoa. Yeah. Yeah a week. Yeah. Yeah in a week I probably put 25 25 pounds on for sure. Yeah, I mean I get Yeah, like real quick. I mean a lot of its water you get to understand that most of it's good Yeah, a lot of its water not most I'd say of that eight pounds of that's water really quick Good amount of that's glycogen and stuff like that. So give it another, you know Four to five pounds arguably is something like that. And these are all in a week. You said oh, yeah You ain't gaining 10 pounds of body fat a week Probably gain some muscle to apply a little bit of muscle a little bit of fat and and water all that combined. Yeah Oh, yeah. Yeah. No, you could easily do that too when you're that that deplete remember to I'm also like that Somebody thinks that's not possible. I'm a I can walk around at 230, you know So and if I've been on stage as low as 203 So if I walk around at that and fighters do this all the time to the fighters do this all time You see fighters. They'll draw 15 20 pounds Easy, that's not like so. So yeah a little bit of effort of binging it can go a long way on that But I didn't have this like like like I was self sabotaging. It was more like this feels good. This tastes good I've been deprived let it go. I'm so lean who could even if I put a few like it became more of this justification of I can and allowing myself to do that. Is it true that competitors will have their post like they'll plan? Oh, it's playing months in advance. Everybody. That's every post-show meal. Everybody everybody everybody in the competition It's an over generalization 95% of all competitors that compete know what they're eating the night of it's it's it's dreaming about like a picture of yeah You know my you know, my Cinnabon story, don't you? No, okay So this is my Katrina loves to tell the story and my best friends will tell the story because they were there So my show and my Vegas is when I went pro in Vegas at Nationals I For some reason and every show I would do I would there be different things that I was craving and for some reason and I Think it had to been at that time. I was going to the mall a lot. And so Cinnabon Was like if you ever been in the mall when they're cooking Cinnabon I mean you could smell it across the other side of the mall And I was just and I love Cinnabons and I was just like man I am I am gonna I'm after show that's gonna be my first meal You know that I'm gonna have is gonna I'm gonna load up on just as many Cinnabons as I want, right and so post show We get out or Vegas. I don't know the area So I'm like, you know trying to find where the closest one is and I look it up and it's I don't know 10-15 minutes away. I think it's some local mall or something I can't remember exactly where it was relative to my hotel room and it's like it closes in 10 minutes And it's like 15 minutes your way and so I'm talking to the dude on the phone. Listen, I'll give you $200 Keep it open until I till I get that right So they did they kept it open for me to get there And so I got there and I order, you know, I can't remember how many of the full-size Cinnabons I want to say six or eight of them now mind you it's Katrina's with me My two best friends flew out to come watch the show there We're all staying and I had this hotel room that we could all fit in that we were all at and so we're all together We all get back there. Now my friends thought that we were all boxes. We were all Yeah, and I was dead serious like I'd like they were all about the ground I'm like no bro This is this is all for me and I could treat her remembers like I mean, I was I was like serious I'll fight you. Yeah. No, I would like there was like and they were all like taken back like Seriously, like we're not gonna share and we're gonna celebrate and is like like no I am eating all these for myself and I remember just being like so selfish about it and that I did I ain't ever seen one of them Cinnabons all by myself and didn't share a single one And they remember like telling that story. They tell that story all the time What an asshole I was at that time and you know again I kids are such a selfish sport like I've been thinking about that It was like and my attitude was like I would have bought six more for you guys If you guys would have wanted to win with I mean shit I spent 200 bucks just to hold the store open Buying six more Cinnabons wouldn't have been a big deal. Like I you should have said something that you wanted them Look if you've got young kids a full-time job and you're constantly hitting a wall by 2 p.m You probably think look this is just normal This is how life is but it might actually have to do more with your liver Then you realize your liver is your brain is your body's main? Metabolic organ stores and releases energy throughout the day it supports your metabolism and it helps clear excess cortisol from all that stress You're carrying around and when it's constantly processing a crappy diet the American diet Social drinking or everyday stress it starts to slow down and you feel it. So that's where dose for your liver comes in It's a doctor formulated Clinically backed daily liver health supplement. It's not a capsule or powder It's a two-ounce shot that takes five seconds and tastes like orange juice now. It supports things like energy Digestion eases bloating and it supports your metabolism No sugar, no junk and the studies on lip their supplement for their liver shows a reduction in liver enzymes It's actually measured that it works go to dose daily Dot co slash mind pump 3 5 use the code mind pump for 35% off back to the show All right. Our first question is from Burke himself. What are your thoughts on Nordic curls or reverse Nordics? They will strengthen the heck out of your hamstring, oh, yeah, just the first off It's a lot of resistance and you can't really mimic it with a late curl machine. You're also supporting your body With the hamstrings because the hamstrings also extend you at the hips. So in order to support yourself You're not just working the muscles that curl the the knee or flex the knee You're also working the muscles that keep you in that position. So it's like it's the most functional leg curl. It's so much eccentric Tension, it's this sissy squat of hamstring. Oh, yeah That's a good call, right? I mean, that's like I mean if you could do it You could do it you can never do leg curls again and do just they get good totally Brutal and there's a you know, you're gonna want to work your way up to it But there are some cool ways to write though. So there's like you can use a pole Yeah, right and support you can do like the reverse one where you like Let's resist the body fully down and then you push push or use a push up do the push up There so there's there's ways to regress it to get good at it But if you can just like there is with the sissy squat, but if you can get good at it, I think It's the sissy squad of the hamstring. And so, um, awesome movement. Very, very difficult for a lot of people to do. Next question is from the heart of the earth. How far have you reverse dieted a female client? I'm up to 3,250 calories and am still not gaining weight. Oh boy. I think the most, I think the most out of female client get up to was like 36 or 3,700 calories, but the limiting factor is like eating that much food, 3,200 calories consistently from whole natural foods is a decent amount of food, especially for a woman. The fact that you're not gaining weight or that she's not gaining weight at 3,250 calories is exceptional. Um, now how high do you go up? Well, until the person says he can't eat that much anymore because the higher now, of course there's caveats here, but the higher, the better for the cut. I mean, if she works up to 3,400 calories, I mean, she could cut it technically 2,800 calories and get some great fat loss with that. Yeah. Um, is there, is there anything that jumps out at you? I think the highest, by the way, to answer that for me is like 3,500. I can't remember anybody that was over 35 as a female. That's pretty high right there. Typically my females, once I get them towards the 3,000 to 3,500 range, it's just so much food. They're like, we're ready to come back. And that's a plenty of time. Is there anything like parasite wise or like negatively that could be going on? That's allowing someone to like, let's say this was like what we don't, I have no idea this person's goal and if their overall goal is fat loss, but maybe their overall goal was just to gain weight and their reverse dieting and they can't gain enough weight, could they have other things that like, I mean, technically sure, but the people, metabolic rates are so weird. Some people's metabolisms are so fast in comparison to others. But when I think back to the client that I had, they got up to 30, I want to say she was 36, maybe a hundred calories. She was exercising a lot. So she was strength training four or five days a week doing a little cardio. She was active with steps, but she wasn't a big person. She was 135 pounds lean, lots of muscle, lots of muscle, but she was just burning it off. It was wild. She, her body fat percentage was like 21%. So yeah, it's less about the, to your point though, it's less about the number and it's more about like what you can do. Like if you can handle that kind of food, because it sets up the cut real nice. It does. It says to cut up a beautifully, the higher we can go. Uh, at the same time too, I don't want to be stressing you. The other thing I'd be asking too, is like, how does it feel in the third? Because if you're not getting any weight, uh, but the 32 50, you're like, Oh my God, this is just, that's also, you know, time to go back. Yeah. Time to go the other direction. Next question is from, uh, Ms. Jessica Lynch. Would you consider jujitsu and Muay Thai classes activity or workouts? I do both as well as strength train. And I'm trying to figure out how to schedule my lifting sessions around my classes. Workout. We're sure to be clear, all, uh, movement, all intentional movement or all movements considered activity. So workouts are also activity, but workouts, we call them workouts because there's a, a stronger consideration for recovery. Workouts are hard activity. Not so much activity would be like walking, like lots of activity every day. When you read the data on being active, uh, walking, um, fills that capacity for the most part. Um, and then, then of course there's a, uh, there's definitely value in including more intense workouts for adaptations, like improving VO two max, improving strength, but jujitsu and Muay Thai, you're, you're considering that workouts. Those aren't recuperative. It's not like, you know, a two hour jujitsu class is not like two hours of walking at all. No, it's hard. It's intense. Uh, same thing with Muay Thai. Adequate time to recover. That's right. If you're just doing walking every day, you could strength train, uh, you know, uh, quite a bit. If you're doing jujitsu and Muay Thai, like you better cut your strength training way down because your body's ability to recover from all that. Uh, I mean, it's just a lot. And I know you can kind of go through some flow type of jujitsu. Like you can do like a little less intense, but for the most part, like both those practices are very, you know, demanding and very intense. Yeah. No, I, I count these all as were a good generic, uh, rule of thumb, right. This is generic, but I think for most people, this is pretty good advice. Uh, three to four workouts a week is a pretty solid amount of working out. And so not including all the other walking activity that you were talking about, but just workouts that would be considered intense, which would be strength training and or jujitsu or Muay Thai. And so let's say you do three Muay Thai slash jujitsu sessions a week. Then I would only strength train once a week. If you are doing two classes or two, you know, one Muay Thai, one jujitsu, then you can probably strengthen twice a week. And so, you know, four on the upper end, uh, three is probably okay too though. Um, and so I wouldn't be doing more than that. What I wouldn't be doing is two to three of, of jujitsu and Muay Thai. And then also two to three of workouts because six days of intense training for most people is too much. Doesn't mean there's somebody who's listening right now. I do seven or I do, I do four. It's like still, you could probably tolerate, but it's not ideal. That's right. There's there's there tolerate and there's always exceptions to the rule. Generally speaking, most people that have normal lives, families, jobs, other stressors in their life for workouts, uh, that is plenty for you, uh, to see maximum results. Next question is Frank from H Laura's seven. What is the best food tracking app? Oh, you know, Adam, I ask you, cause you have the most experience with all of them. I'm biased. Um, I've always liked the UI for fat secret. I know a lot of people are big, my fitness pal. Um, there's another one, uh, that I've heard lately that's getting popular. Um, so there's like two or three that I think are really popular. I'm fat secrets, my favorite, but I mean, I'm biased because it's what I use. It's what I use with a lot of my virtual coaching clients a long time ago. Um, and so I think it's, I think it's the best. Aren't there apps now? Oh, there's a, there's an app. You can take a picture and yeah, I paid for that app for a while. How accurate is it? You take a picture of the food and it gives you estimations. That's crazy. Easy. I mean, I think it's really good for somebody who it's a good question. It's really good for somebody who refuses to ever use a scale. Is it more, is it more accurate than way on your scale? Definitely not. It's pretty, does a pretty good job. There's a pretty good estimation. And if you're going to, I'm not going to try, I'm not going to weigh, measure anything then, Hey, better to use this app that will give you a better guesstimation than you would yourself. I'm, I'm, I'm pro that I think it's called Cal. I have it on my phone. It's cause I did pay for the service for like a year, Cal, Cal something. I forget what it's called. Um, but, uh, yeah, I think the, I think that's decent for somebody who's, who's going to refuse to do it. I don't think anything's better than getting your hands on the food and weighing and portioning out for awhile. Cause I think nothing will teach you better than, uh, than doing that and, and then inputting yourself. But these, these apps have gotten so sophisticated that like, uh, you know, I, like if I have a bar or something or a shake ready to drink shake, uh, you just scan the barcode and, and like, yeah, it tells you and inputs it. Um, if I make something homemade, so like Katrina and I will make like protein muffins or something like that. And I build the recipe one time and then I name it something and then it's forever in there. And the inputs, the macros. And so anytime we have something that we eat on a regular basis that we've created, uh, you, you just build the recipe in there. So, and I, I know how to do that really well, a fat secret. So it's my favorite and it's free. So some of these apps, like the one that you're talking about, costs money to use that. And I'm like, ah, I'd rather just do the free app. Awesome. Look, if you like the show, come find us on Instagram. It's my pump. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB super bundle at mindpumpmedia.com. The RGB super bundle includes maps, anabolic math performance, and maps aesthetic nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs with detailed workout blueprints and over 200 videos. The RGB super bundle is like having Sal, Adam, and Justin as your own personal trainers, but at a fraction of the price, the RGB super bundle has a full 30 day money back guarantee, and you can get it now plus other valuable free resources at mindpumpmedia.com. If you enjoy this show, please share the love by leaving us a five star rating and review on iTunes and by introducing mind pump to your friends and family. We thank you for your support. And until next time, this is mind pump. Monitors, footsteps, voices stacked on voices, somewhere under it. A heartbeat you have to catch. Clarity changes everything. Meet the echo core 300 digital stethoscope, one simple twist. 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