The Top 10 Best Foods for Fat Loss | Mind Pump 2983

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In today's episode, we picked questions that our listeners posted on our Instagram page, MindPump Media, and we answered them. But before we did that, we went into the intro. Today's intro is 56 minutes long. Now in the intro, we talk about foods for fat loss. We talk about strength training and cardio. We also talk about current events and family life. Look, if you want to post a question that we might pick, go to Instagram, MindPump Media. That's the page. Now this episode is brought to you by some sponsors. The first one is Ketone IQ. These are exogenous ketones. So you take this supplement, and suddenly, your brain is running on ketones, as if you're on a ketogenic diet, except you can still eat carbs. So get all the benefits of ketones without having to avoid carbohydrates. So sharper thinking, more energy. Try it for yourself. Go to ketone.com. That's K-E-T-O-N-E.com slash MindPump. That link will get you 30% off your subscription. 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That gets you 60% off, and every purchase enters you into the contest. Go do it now. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at mindpumpstore.com? I'm talking right now. Hit pause. Head on over to mindpumpstore.com. That's it. Enjoy the rest of the show. 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. 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? Well, I mean, you can go the other direction and go low-calorie, so like- Both. Okay, so- Yeah, yeah, yeah. So both. So what we're doing is- So 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 turns you on. There's no carbs that don't count? No. It's like every magazine. I know. Has that died completely, the net carbs thing? It was hot? No, 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. Somehow these calories don't count. I mean, we were getting that on almost every quad. There was somebody who was just like, 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. Like, what are you talking about? Fiber doesn't count, apparently. It's still carbs. It's still calories. 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. It's 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 of 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 a 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. What comes to mind for me is protein dense, high fibrous foods are just generally low calorie type of foods. 100%. Right. So I think 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 does, that checks some of those boxes or all of those boxes? And I grew 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 like crazy. And it's like, well, yeah, it's just, you're bored. Yeah. Like a hyper palatable food makes you want to eat more. So the less tasty food, everybody 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 a little bit of food that we do eat. We try to flavor it up as much as possible. Yeah. And we don't want to push against you because now it's going to, I mean, I will, I will add novelty. I will add this nuance to this though, is, and I actually talked to us on my, on my questions and the day when I was doing the walk and answering questions about dieting, Matt, uh, when you've been tight for long enough, and I think, and I think to me it's, it seems to be about 30 days of like rock solid consistency stuff that didn't taste so good taste so good. Sure. Things that I would have considered boring or doesn't taste, uh, when you're, 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. Well, let me throw this wrench 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 cause you've been dieting for three, for 30 days. Imagine if we put through something hyper hyper palatable at you, your appetite goes up even more. Yeah. Kind of what I'm saying. Yeah. So, all right, here's the first one. Uh, really well cooked vegetables, really, 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 really do. Cause otherwise, man, the gastro distress from that will be gnarly. That's why I said well cooked. But even a little bit like a one tablespoon of olive oil in, I mean, I actually got this from you. Um, it wasn't, it was, this was early on when we first, uh, started the show. Uh, you were the first person I'd ever see eat a giant bowl of broccoli by itself. Like nothing else. I'm like, that is ridiculous. What are you, an animal? It needs to go with something, right? Like it's already, but it's like, but you, I mean you would, I know you would use like olive oil, like olive oil and salt, 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, I do this a lot, especially when I'm like, don't, can't you air fry it too with like a tablespoon and it'll make them all kind of crispy. Oh, so we, we did our, so I just did, I just did broccoli. We baked it. Um, we baked it and then I actually, uh, so Parmesan cheese is pretty low calorie. It is. And, and protein. Yes. And so I actually did, we did like a garlic, a garlic and then Parmesan lightly over the top of it and baked it. That's really good. So one thing that, there's a lot of ways you can do that. And now, now all of a sudden I can have this big bowl of broccoli when I'm, when I'm bridging between two meals and I'm like, man, I'm so hungry and it's God, I don't, I'm not, 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's, 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. There's a lot here that you're putting in there. All 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 know, you eat a, you know, eight ounce chicken breast with some salt on it. And for the most part, you've, 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 is that you just hit satiety. I'll give you another great one. I just did this the other day again. I mean, I'm on 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. So I just, I replaced my ribeye steak, 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 two, 300 calories in a meal. And I'm like, oh man, that was a huge difference. Do that twice in a day right now and there's a 500 calorie deficit without having to do anything else and taste very similar. Obviously a ribeye is much fattier, but shoot, I mean, it's a close second, not bad at all. Next up, white fish. So when I say white fish, what comes to mind for me, the bodybuilding world is tilapia. But tilapia, you'll hit satiety pretty quick, squirt a little lemon on it, some salt. You know, you get 50 grams of protein from tilapia, then some vegetables, a little olive oil. You get 50 grams of proteins, your fiber, I mean, you're good and white fish 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. This is 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. It's not much. Try 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, I don't fill up a large plate of eggs. Eggs produce a lot of, if you 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, good for building muscle, good for recovery. But like you just said, six eggs is 40 grams of protein and you eat that for breakfast. In fact, the clients that I've trained couldn't do it. 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 like where your size is, of a lean cut meat mixed in with some salsa over the top of it is like a go-to bit. 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 produces the most satiety for some reason in the studies that do this. For some reason, it's like 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. It's like barbecue joint I go to all the time and I'll get like brisket, but it's in a baked potato. People don't even know it's on the menu, but I mean, you eat that, it's pretty low calorie and then you're just stuffed like immediately. And what people screw this up is they'll either fry potatoes or cover it in calories. Yeah. Yeah. Yeah. Yeah. It's not with sour cream and cheese. No. Sour cream. No sour cream. That changes it quite a bit. That does. But if you've ever eaten a plain potato by itself, you will cut your calories. I'm telling you right now. 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. Try to eat a medium plain white potato. Yeah. A plain white potato is like, no salt, no butter, no nothing. Right. You're like halfway through. I'm like, I'm good. I don't even know if I need to finish that. Isn't that interesting? Yeah. Yeah. So it's like if you really want to get volume without a bunch of calories, I think that's the best way to do it. I mean, 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, 400 calories of that feels like 8,000 calories just the way it hits satiety. Yeah. Yeah. So much. Cottage cheese is next. So cottage cheese, you can go low fat with this so it's low calorie. 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, but it does produce a decent amount of satiety. You know, eat 40 grams of protein from cottage cheese. 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 then 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 you had a ton of them. So that was two cups of berries, 120 calories. Yeah. I didn't even finish them. No. Yeah. It's like, it's literally, 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, 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. You can keep it. 13 grams of fiber, 100 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 carbohydrates and sugars. Uh, next up, uh, rice cakes. Now this is, 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? Like 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 are 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, 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 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 four of those. You're 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. Whey 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 a case seems 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 texture. Derived from whey though, right? No, it's made from dairy milk. But so when you got milk has two types of protein, casein and whey. Yeah. 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. If you can have dairy. Yeah. Yeah. Okay. I can't have casein. 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 literally 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 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? Like, and there's, there's all kinds of hacks of quote unquote healthier choices that give you these sweet flavor things that are just lower calorie. And, uh, 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 not, I'm eating whatever I feel like I'm not tracking and 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 tastes. This is one of the reasons why I was against quote unquote cheat meals. Me too. Because, uh, first off, I don't like you reintroduce it every week. I just don't like that idea of a cheat meals if you're cheating on psychics. I don't like that idea. It encourages bad behaviors. But also here's my food mistress. Here's what, 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. It fires that back up. 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. I can't tell you how many clients that, uh, that I got by 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 to, it starts to taste. It's amazing. And it just, it just highlights how much we've been inundated with these processed foods in these hyper-powered flavor explosions 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. Wars on salt, dog. Listen, 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 yeah. Give me that apple, give me the apple flavored sour, you know, sour spice. 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, I'm going to have some, some watermelon, the, the face I must've made for Katrina to be like, oh my God, the look, 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 because, uh, 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 and 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. Watermelon is a start 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 they put it in the pool and you're supposed to try to let, 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 it? 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. So 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 at the end of the, you know, lake or, you know, little imaginary football field say are 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 at 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. Every time we say some weird members, this was like, yeah, right guys. You play the Vaseline, uh, such a bad PR. So, uh, so when you're, you're, when you're doing this, how do you stop the other guy? Can you just grab them by their, you can grab them by their, there's no like rule of like, if I, 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 the thing. But I used to love, I didn't know anybody else that did that. Like I had the 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, you tell your kid a story. So now you're, uh, you're like, oh, regretting. Yeah. I should have waited a few years. Sure. I was telling the stories because in the nineties, you remember this in the nineties, wedgies was like, you're, yeah, wedgies and pantsing, wedgies, wedgies, Melvin's, 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 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. 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 him off. I ripped him out of his pants, completely out of his pants. Yeah. So I told my son that story, which wasn't. Yeah, he wants to wedgie people. Yeah bad dad, of course, not good. Did you get wedgie bad? No, I didn't actually Oh, I thought you were gonna chime in right there. Like, you know, I'm just saying don't tell your kid that stuff I mean, yeah, he's gonna be in high school. He's gonna watch right? I haven't shared, you know, the panting story I share with you guys. I didn't share that story Not my it was my dad so much that was That's every bit my my my stepdad at that point. I'm in a what am I like fourth grade or no fourth? Yeah, somewhere around there fourth or fifth or something. I don't remember. No, I'm older than that. I'm like six or seventh grade You know that was popular and you know around our house We'd be wearing sweats or shorts and so he pants me I'd pants him You think it's so funny or whatever like that. And yeah, I know I waited till we were out at the pool He had his but what we started because we were doing it so much You know you sort of get smart and you would really tie him tight And so and you come over to you. Ha I knew you were gonna you know, I'm saying turn into that and I remember that You know, I thought he's gonna he's gonna have him tight, you know, so I ripped him right Yeah, I ripped him all the way down his ankles Standing in front of the pastor Pool and so and you know, I remember him to like this Chad was a child. No. No, this is even before Chad Yeah, yeah, so no, I remember that was like a pastor's my favorite story He's a couldn't be mad at me though cuz it was like something that he encouraged It's like one of those dad things gonna be careful. You tell the story you encourage it. There's like oh, yeah That's my bad. You don't say like can't get that mad at him for that So anyway in Doug, no, he won't I don't have to worry about him when he goes cuz we homeschool So I just got to worry about him doing sister. Oh, yeah. Okay. That's the problem now So he's like, oh, but what it tells people the story. You know, my dad did in high school I Got I got a 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. Yeah. Yeah, it's one of those things I definitely noticed the benefits of it. Yes, so There's a this is a huge systematic review of all the different studies on Exogenous ketones. What's a systematic? 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 Hey, we didn't call it a minute now. Yes, I believe I believe it's but systematically they do it. Yeah Okay, so when 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 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 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. So it is true It's not like this isn't like the brain actually prefers it as far as I yeah So when you have even especially if you have impaired cognitive function 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 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. Yeah on shows I would fast and then the day or two before I'd go keto So I could be do. Yeah, and I'd go to these podcasts your butter sticks 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. And so it's like this trade Yeah And I just talk about this right like I would I'm trying to build muscle and strength that he 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 the fine can see I'm with you was it Dom de Agostino the one that the Seals, yeah, but he also like He deadlifted some crazy amount like 700 something pounds or whatever Yeah, and he's been full keto and sometimes people, you know in the weightlifting community been like, oh Feel 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 talking look I'm sure there's examples out there like Makeda Peterson's a good example. She performs better eating zero of anything but me 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 a ketone IQ and you get the benefits of the ketones and you'd have to cut Your carbs out so you get the cognitive benefit and you're still eating carbohydrates, you know, speaking a ketone IQ CVS everywhere now. Yeah, I guess stations now. Oh, really? Oh, wow, you know, there's CVS. Yeah, there's CBS now expanding, but I didn't know they were gap. You see no a gas stations Yeah, I've seen twice it again. They're a Chevron near us over here. I was traveling I was going to Sacramento. Okay, and I saw them in again kidding. Yeah, dude is like right next to like the five-hour energy You know, oh, it makes sense. Cool. No, it does make sense, but I didn't know that Okay USA Casey's and then the vitamin shop sprouts and CVS Oh sprouts too. Yeah. Wow. They're popping up everywhere. No, it's good It's always so cool when 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. So there's a lot kids pointed out to me all the time It's funny because like they'll hear me talking about sponsors and they'll see it like in the grocery store. Like hey, look at this Yeah, 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 gonna text it to you and I'm like, 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 We were talking and my mom just out of the blue just tells us the story I'm just like I didn't really know how to respond to this like all it'll make sense when I say cuz like She starts getting into This story when she was in I think it was a grocery outlet and she was just like in line and this guy behind her 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? It's already weird mom. Yeah, it's already getting weird. I'm weirded out. My dad's here. He wasn't there So anyway, the guy's just like talking cuz she's wearing flip-flops and he starts talking about her feet And what yes exactly and then right away red flags, obviously for me and what do you say about her feet? He's just like oh you beautiful feet. Oh my god Talking about her nails and all the stuff and like hit like he's an artist in all this stuff. And so anyways He's saying something about taking 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 it like more there's more like he's like well, actually I wanted to you know, I'm I'm more it's 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, okay Mom's telling me this for my dad. What's your dad? What's your dad say? I'm like Like Come on how does that not stick out to you? Like this guy's I like how she starts the story though He's just really swarthy. Yeah He's an ugly dude Guy you can get away with like smelling your foot and that's what she thought. Yeah. Yeah, that's where it got weird, dude I'm I didn't know I literally didn't know how to react. Yeah, how did she at that point? How did she react did she make a big deal about it? She just he just sniffed her foot She was like, oh, yeah, I was creeped out like and then the the cashier had some comment about him coming in and sniffing other people We gotta put his picture on the wall or something there's people like this in the world, yes, they're really there Oh, there's people making hell of money. Just taking pictures of their feet I mean, that's weird, but there's it's weirder to dude went up to a stranger I mean, it's you know, it's who hims from all that went up to a 60-something year old woman 70 77 year old woman and then actually worked us air 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 What are we doing Yeah, let's not go she must have pretty nice me I mean, I'm not yeah Either way, I'm sure he did In general, I would have loved it. If you were there and just doesn't look like you're Crazy about it You guys remember you guys are 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, they caught him. I Brought that up. I was like, yeah, there's like a guy that like does this in in the real blood over It's never a girl by the way, it's always dudes. It was wrong with guys guys are gross gross Yeah, you never see a woman. She got caught like you never have a woman come on So the Internet's ruined people did 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 weird Association That's exactly the Internet's done this bro. The Internet has made it. Okay, cuz I Remember when the Internet was coming out I used to argue I had an uncle He passed away, but my uncle and I would have these debates and I'm like, listen, we're gonna be connected We're gonna have access to all of the information that humans have ever recorded. It's going to be so closer It's gonna lighten us. There's not gonna be any craziness anymore We're gonna solve all of our this was me as a teenage boy knowledge and my uncle's like no it's not it's gonna make things Worse and like no, you're totally wrong. Yeah, 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, no, it's that's exactly what it is. And again, all it takes is, you know, ten of them to be like Oh, this is normal. There's nine other people like me that do this weird. He ran home to his forum You gotta I mean you know put your psychology hat on here like there's got to be some sort of like a Childhood trauma connection thing that happened to to do that right or something that hope right? I hope it's not yeah It's just people are weird 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 Something like that Her feet were in your face at some point in the whole experience and you're like There's a connection there has to be there has to be an imprint for that to happen. It doesn't just happen, right? Some sort of an imprint and then and then and those chances that when we got you know 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 that is kind of crazy. I just can't you know I do not gonna lie though. I do want to see her. No Maybe she has exceptional for a 70. I just want to know this guy's standard. Yeah 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, and if she's got good feet, okay, I could see that Your mom get like regular old lady feet. I'd be like, that's kind of fucking weird, dude If we all imprint is really weird, this is gonna be super awkward if we all hang out and we run to his mom Oh, I'm for sure outside. I'm gonna ask to see her. You're not gonna I'm gonna I know you're gonna look 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 it. So the stuff. Yeah. Oh my god I could 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 I was messing with. Yeah, like you think the moon's real 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 There's like there's there's like three full moons throughout the seasons and there's a moon. Yeah, I think it's called a beast moon It's like there's like it's kind of like this Light light brown color then it goes to like a dark kind of blue color. There's like three I think it's called beast moon. I think it's Waning gibbous face. 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 The wolf moon full moons are associated with unleashing the beast within yeah Just do does this phases of the moon actually affect people's behaviors? Is there studies? Yeah That's pretty big and powerful Affecting the water in your body maybe Yeah Yeah, I mean, can we you I mean you believe everything so it's connected now and you believe there's a higher Science says no. Is it the science has 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 money. Yeah 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 I was like depressing. I was talking to Katrina about this last night. I didn't I was like I thought man That's so like everyone I feel like a lot of people know about chickens and are well of like But I actually never heard anybody talk about exactly how that was with so so they're put in a crate where they can't turn around Yeah, they're literally just a little me 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 quick and then they don't even, you know, let them out. Dude, I had no idea. Yeah, that's pretty. Don't look it up. I did a little bit and it made me sad. Oh, you did? Yeah, dude. Oh, wow. It was not, I'm not like a huge, like, you know, but that, that made me sad. Hey, okay. So do you think that, you know, uh, the way they do it, which is the heritage pork or the type of pork that they get to graze freely and do stuff like that has to do with why they taste so good? Yeah. I mean, you got to think that like you're with the meat eat, 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 them about it and they said it's cause they feed, they feed them different uh, meals or different food. And then butcher box, uh, 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 of the way they feed the pig. But also, also it's inhumane the way that they raise a conventional pigs. It's crazy. I actually had a, I don't know about you guys, but that was an interesting conversation for me. It might be just because of my background in the dairy world and stuff like that. I found a lot of things interesting. Like I didn't know that about the pigs also didn't know that about, uh, 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, uh, wild caught anything is to, uh, is that we'll run out. So like, uh, if we didn't raise cattle and we were just going with 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 have to do it in volume. And so there are farming practices that are way healthier and way better. It's similar to wild 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, uh, we ain't going to 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, they're, 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 and catching. It ensures the next season they'll have. Right. Right. Which is, I, I wasn't aware of this. I didn't know. I didn't know that. I assumed too, if I saw like, oh, this is farm raised, it must be bad. This is not, it's not as good as wild, 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 there. Aren't they giving away turkey? Is it tomorrow, Doug? As of the time of this drops? That's correct. Yeah. We're giving away on our IG live at 4 PM Pacific, we're going to give away a turkey from ButcherBox. 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 matter what, 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. And every day on Instagram at 4 PM Pacific standard time, we'll be giving away stuff. 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 requires 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, hitting my work workouts, doing my cardio, practicing, posing, preparing myself mentally, physically, and spiritually to step on stage this 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 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. He 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 worked so hard for. And so he literally writes about, uh, 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 this, 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 amount of food. Uh, I've, uh, look at that. So I've heard of female physique competitors gaining 20 pounds, uh, in 30 days post show. It's like, what does that fix? I've dieted really hard once, probably not to the level you did. Uh, 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 reverse diet. I always, the next, the, the, the day after, or even the night of the show gave myself whatever I wanted to eat. I would eat. Um, but it's great. What I noticed more than like this, like, uh, what kind of how he described what he's like, almost like he's punishing himself. Yeah. He's like loose control. Keep, um, is it 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, uh, one of the, I wish I took pictures of all the food. I mean, I remember that I had, you know, two number one dealt, this is what I started with two number one, double, double, uh, you know, burgers and fries, I think they were actually the four by fours, uh, that I bumped up right to start with. And I ate that. I remember I had, uh, 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, I, oh yeah, no, I went to town after I actually did it. So that's the part that I was going to say that was, I think, uh, I was so depleted that, um, 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 what I'm saying? So you, and you feel good cause you have all this energy and fuel. And then the workout you have is amazing cause 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. And a week I probably put 25, 25 pounds on for sure. Yeah. I mean, I could, yeah, like real quick. Um, I mean, a lot of it's water. You get to understand that most of it's got, yeah, a lot of it's water, not most, I'd say of that eight pounds of that's water, um, really quick, uh, 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 in a week. There's no way. I probably gained some muscle too, but probably a little bit of muscle, a little bit of fat, um, and, and water, all that combined. Yeah. Oh yeah. Yeah. No, you, you could easily do that too. When you're that, that deplete. Remember too, I'm also like that somebody thinks that's not possible. I'm a two, I can walk around at two 30, right? No. So, and if I, I've been on stage, uh, as low as two, two Oh three. So if I walk around at that and fighters do this all the time too, you see fighters, they'll draw 15, 20 pounds easily, easy. That's not like, so, so yeah, a little bit of effort of binging can go a long way, uh, on that, but I didn't have this like, uh, like, like I was self sabotaging. It was more like a, this feels good. This tastes good. I've been deprived. Let it go. I'm so lean who, even if I put a few, like it became more of this justification of, I can, and allowing myself, uh, to do that, is it true that competitors will have their posts like they'll plan? Oh, it's planned months in advance. Everybody that's every post show meal, everybody, everybody, everybody in the competition, it's an overgeneralization. 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 it. Yeah. You know, my, you know, my Cinnabon story, don't you? No. Okay. So this is my, 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, uh, I, for some reason, and every show I would do, I would, there'd be different things that I was craving. And for some reason, and I think it had to have been at that time, I was going to the mall a lot. And so Cinnabon was like, have 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 going to, I'm after show, that's going to be my first meal, you know, that I'm going to have is going to, I'm going to load up on just as many Cinnabons as I want. Right. And, uh, so post show, uh, we get out and we're in 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 away. And so I'm talking to the dude on the phone, listen, I'll give you $200 to keep it open until I, until 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, uh, my two best friends flew out to come watch the show there. We're all staying. 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 celebrating for you. Yeah. And I, I was dead serious. Like I like, they, they were all about the ground. I'm like, no bro. This is, this is all for me. And Katrina 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 going to share and we're not going to celebrate and just like, like, no, I am eating all these for myself. And I remember just being like, so selfish about it. And then I did, I ain't ever seen one of them Cinnabons all by myself and didn't share a single one. And they, 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, like it's such a selfish sport. Like I had 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, 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 PM, you probably think, look, this is just normal. This is how life is, but it might actually have to do more with your liver than you realize. Your liver is your brain, is your body's main metabolic organ. It 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 the 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 a 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 their supplement for their liver shows a reduction in liver enzymes. It's actually measured that it works. Go to Dosedaily.co slash MindPump35. Use the code MindPump 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? Brutal. Brutal. I like them. They will strengthen the heck out of your hamstrings. First off, it's a lot of resistance. And you can't really mimic it with a leg 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 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 goes into that. It's the sissy squat of hamstring. Yeah, that's a good call. Right? I mean, that's like, I mean, if you could do it, you could never do leg curls again and do just, they get good at that. Totally. I mean, it's brutal. And there's a, you know, you're going to want to work your way up to it. There are some cool ways to regress it though. So there's like, you can use a pole. Right? And support. You can do like the reverse one, where you like resist the body fully down and then use a push up. Use a push up. 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 squat of the hamstring. Yeah, agreed. 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 3250 calories and am still not gaining weight. Oh boy. I think the most, I think the most that a female client get up to is like 36 or 3700 calories. But the limiting factor is like eating that much food. 3200 calories consistently from whole natural foods is a decent amount of food, especially for a woman. The fact that you're not gaining weight, that she's not gaining weight at 3250 calories is exceptional. Now, how high do you go up? Well, until the person says they 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 3400 calories, I mean, she could cut it technically 2800 calories and get some great fat loss with that. Yeah. Is there anything that jumps out at you? I think the highest by the way to answer that for me is like 3500. I can't remember anybody that was over 35 as a female. It's pretty high right there. Typically my females once I get them towards the 3000 to 3500 range, it's just so much food they're like we're ready to come back and that's 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 they're reverse dieting and they can't gain enough weight. Could they have other things that I mean technically sure but 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 100 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 but she was just burning it off. It was wow she her body fat percentage was like 21 percent 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 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 miss jessica lynch would you consider jiu-jitsu 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 workouts to be clear intense all uh movement all intentional movement are all movements considered activity so workouts are also activity but workouts we call them workouts because there's a a stronger consideration for recovery okay 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 and then of course there's a there's definitely value in including more intense workouts for adaptations like improving vo2 max improving strength yeah but jiu-jitsu and muay thai you're you're considering that workouts those aren't recuperative it's not like you know a two-hour jiu-jitsu class is not like two hours of walking at all it's hard it's intense uh same thing with more you need 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 jiu-jitsu 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 jiu-jitsu 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 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 workouts that would be considered intense which would be strength training and or jiu-jitsu or muay thai and so let's say you do three muay thai slash jiu-jitsu 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 jiu-jitsu 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 jiu-jitsu and muay thai and then also two to three of workouts because six days of intense training for most people okay is too much doesn't mean there's somebody who's listening right now goes 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 four workouts uh that are plenty is plenty for you uh to see maximum results next question is frank from h lores seven what is the best food tracking app uh you know adam ask you because 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 used 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 an app you can take a picture and that's what I was gonna say 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 like is it more is it more accurate than weighing on your scale definitely not it's pretty does a pretty good job does a pretty good estimation and if you're gonna I'm not gonna try I'm not gonna 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 because I did pay for the service for like a year it's cal cal something I forget what it's called um but uh yeah I think I think that's decent for somebody 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 a while because 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 it tells you right off 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 it 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 cost money to to use that I'm like I'd rather just do the free app awesome look if you like the show come find us on Instagram it's my put me 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 MAPS 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 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