Wits & Weights Podcast

All Episodes

Philip Pape 11/24/23 Philip Pape 11/24/23

Ep 125: Peptides, Hormone Therapy, Medical Aesthetics, and Personalized Wellness with Kristin Gemme

How safe is hormone therapy? What are peptides, and how can they help you improve your health and wellness?

Today, I am joined by Kristin Gemme, a board-certified physician assistant with over ten years of experience as a PA and 16 years in the medical field. She is the owner and operator of Ethos Medical Aesthetics and Wellness in Avon, CT, and we connected through my coach and recent podcast guest, Andrew Romeo. Iwanted to bring her on my show to discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions.

Kristin is passionate about helping people achieve optimal health through personalized holistic interventions such as skincare, injectables, lasers, PDO threads, and wellness programs. As I mentioned, she is also the host of the Just a Pinch podcast, where she discusses the good, the bad, and the ugly side of aesthetics, fitness, nutrition, and wellness.

Episode summary:

I was joined by Kristin Gemme, a board-certified physician assistant and owner of Ethos Medical Aesthetics and Wellness. Kristin brought her vast knowledge to the table as we delved into the fascinating world of peptides, hormone therapy, and aesthetic medicine.

Peptides, short chains of amino acids, play a crucial role in our body's functions. They can mimic hormones and neurotransmitters, helping optimize our overall health. Peptide therapy is a growing field, with extensive research supporting its safety and effectiveness. Kristin shared how peptides can boost natural growth hormone levels and support lean muscle growth, leading to improvements in weight loss and fat reduction.

Next, we ventured into the complex world of hormonal health. The importance of hormone balance cannot be overstated, as imbalances can lead to various health issues. Kristin emphasized the importance of personalized treatment plans and accurate testing methods for hormone replacement therapy. We discussed testosterone levels in men and their impact on men's health.

We also touched on the controversial world of medical weight loss, discussing the potential misuse of certain drugs and the importance of incorporating lifestyle changes such as sleep and exercise. Kristin warned against relying solely on medications for weight loss, emphasizing the need for careful titration and gradual tapering off once weight loss goals are achieved.

Moving on, we explored the realm of aesthetic medicine. Aesthetic treatments can have a profound psychological impact on patients. It's essential to address body dysmorphia and promote body positivity and self-love. Kristin also shared valuable tips on skincare routines, highlighting the importance of sun exposure and using high-quality skincare products.

The episode concluded with a discussion on the importance of sun protection and blood work in skincare. Regular check-ups can help identify potential skin issues early on, and sunscreen is vital for preventing skin damage from the sun. Kristin also emphasized the importance of using products with antioxidants and peptides to promote skin health.

The episode provided a wealth of knowledge on peptides, hormones, skincare, and overall health optimization. The importance of personalized treatment, accurate testing, body positivity, and high-quality skincare were key takeaways.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:03] Becoming a PA in aesthetic medicine
[4:33] Guiding principles in aesthetic medicine and personal wellness
[9:07] Peptides and their role in health
[13:20] Identifying candidates for hormone therapy and testing methods
[20:49] Integrating medical weight loss with holistic health strategies
[23:01] Benefits of peptide therapy and the evolution of the field
[30:11] Using lab tests to craft personalized health interventions
[38:15] Testosterone replacement therapy
[44:15] Hormone replacement therapy for women
[48:41] Adaptogens and nootropics
[50:18] The future of medical aesthetics
[1:00:51] Psychological effects and misconceptions with aesthetic treatments
[1:12:47] The benefits of getting your bloodwork done
[1:14:49] Where to find Kristin

Episode resources:

👉👉 APPLY FOR COACHING

https://www.witsandweights.com/coaching

👩‍💻👨‍💻 GET A FREE RESULTS BREAKTHROUGH CALL WITH PHILIP
https://witsandweights.com/free-call

The FREE metabolism assessment is available!
Click here to take the assessment and find out how high your energy flux is with a free report and strategy.

📱 Follow Philip on IG @witsandweights
📧 Get Philip's emails here
📞 Send a Q&A voicemail

🥩 Download Ultimate Macros Guide and 50 High-Protein Recipes here
🫙 Get high-quality 1st Phorm supps here

⭐ Leave a review here
💁‍♀️ Donate to support us here
👥 Join our free FB community here

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Kristin Gemme 00:00

peptides are really running the show with our physiology and how our bodies work. And as technology has moved throughout the decades here, we as a scientific community have really figured out how to harness them and utilize them synthetically, to kind of biohack our bodies and make it do the things that we want it to do.

Philip Pape 00:24

Kristin Gemme 01:49

Thank you so much for having me on. I'm excited to be here.

Philip Pape 01:52

I'm excited as well, because it's been a while since we talked and I want to get a little bit into your backstory first and then dive into some of the specifics here people want to know everything about so you know what inspired you to get into this field to become a PA but also specifically pursue a career in aesthetic medicine.

Kristin Gemme 02:09

I so my road to becoming a PA was a little bit complex, but I don't think outside the norm. I was in my undergraduate education over at Endicott College in Beverly, Massachusetts, and I was in the nursing program. And while I was going through so in my clinical rotations, I found myself being very much so drawn to what the doctors and the PAs and NPS were doing and drifting away from my nursing care plans and IV drip titration. So, I had a real kind of come to Jesus moment with myself and my advisors, and said, You know what, I think I want a little bit more than I think I want more of the science, I want to be the one making the decisions and making the calls, as opposed to implementing the plan, the way that nursing typically goes. So I jumped ship, I switched my major in the middle of my education into biotechnology with a biology concentration, and pre med. So I wasn't sure at that point if I was going to go through to medical school or what I was going to do. But I had some friends and family members that were going through the medical education and really recommended that I investigate physician assistant as as a career versus an MD, and I am so happy that I did. And from there, I went to Springfield College and did their graduate master's program to become a PA. And it was during that time that I really found a love for aesthetic medicine and skin. But I wanted to do a little bit more than just classic dermatology. I love skin. I love the science of it. But I like to do stuff, I'm a do stuff kind of girl. And I like to do procedures, I like to use my hands as well as my brain. So I found the aesthetic side of dermatology and skincare to really be where I would thrive. So all day I am using my hands I'm you know creating these treatment plans in my head and using the science and then implementing that with my hands, whether it's utilizing laser technology, doing a lot of injectables, placing IVs, all sorts of different things. So it was just kind of the perfect blend for me. Okay,

Philip Pape 04:25

and I liked that combination of doing and coming up with a plan but also using your hands and brain aesthetic medicine. Tell us just a little bit more about that because we don't get into that on this show as you would imagine as much because I want to be able to tie it in a relevant way to you know the listeners thinking where does this fit into an overall nutrition or fitness plan? Absolutely.

Kristin Gemme 04:46

And so I mean a lot of that comes from my my personal background so I did not enter the PA space directly into aesthetic medicine. I always knew it was something that I wanted to do. But it's not where I started because I know that it's I needed a good base, I needed a really strong medical base. And I love medicine, I love all of it. So I worked for several years in primary care, treating ages five to 100 plus. And from there, I worked in the surgical trauma critical care unit in Hartford and took care of critically ill patients, you know, going through some of the worst days of their life and their family's lives, I did some part time and full time work in urgent care. So I've kind of seen it and done a lot, I've had a lot of exposure to medicine, and especially to primary care, because I, I like the concept of being able to take care of somebody across the lifespan, but I was really, really disenfranchised, truly being directed by insurance companies. And I mean, that's a huge conversation to get into with just the current state of medicine in America. But it made it really difficult to take care of people the way that I wanted to take care of them, and to be able to give them the time that they deserved, and to investigate and utilize tools that aren't readily available in the primary care world. So from there, I was able to transition into aesthetic medicine where I got to do the stuff. And I got to learn the skincare even more. I studied under a facial plastic surgeon in Massachusetts and was able to see things from the inside out assisting in facial plastic surgery, which I think was really imperative in my knowledge today, of skin and anatomy. And what aesthetic medicine ultimately is, is we're utilizing medicine, technology, biotechnology, for elective interventions. Now a lot of what we do is truly taking care of the skin, but it's nothing that insurance companies are going to be covering. So this is all out of pocket costs for the patient, trying to improve the health of their skin. You know, you can, you can go I mean, the gamut of aesthetic medicine goes everywhere from purely aesthetic, you know, reduce my wrinkles, I want a brow lift, I want bigger lips, I want all of these things to make me feel and look more beautiful, all the way to treating burn scars, acne scars, surgical scars, helping erase trauma from people's skin and helping them on different levels. So there's a real wide range of aesthetic medicine. So aesthetic, dermatology, aesthetic medicine, it's all there's a bunch of different terms out there for it. But I do everything from you know, plumping the lips of 25 year olds to helping erase domestic violence scars off the bodies of women and everywhere in between. And when I opened up ethos, not only was aesthetic medicine important to me, but wellness was to where I kind of circled back to my primary care days, and even my critical care days. And I really wanted to integrate total body optimization. And that's kind of my tagline for ethos is total body optimization. Because it's not just how we look on the outside, it's truly we need to be healthy on the inside and feel good. And that's kind of how I define wellness too is it's you're not just not feeling bad. You're feeling good. And that is what we're looking for with wellness.

Philip Pape 08:14

I love your answer I think a lot of people can relate to you call the disenfranchisement disillusionment, whatever of the GP and primary care industry as well as the lack of options or the even the gaslighting, whatever phrase you want to use when it comes to hormone issues, women's health. I mean, I've seen it all with my clients with my wife, you know, with so many people. Yeah, and the idea of pursuing wellness for its own sake for you, whatever that comes in whatever form is a positive thing. Like, it doesn't matter if it's everybody has different reasons, right? And there may be a physique or physical reason there may be a an underlying tie in between something that happened to you, like you said that domestic violence scar and, and trauma or how it makes you feel all that. So I'm fully on board with that. And the total body optimization approach is really cool. So why don't we get into some specifics? Because there's areas here that I may have talked about on the show once or twice, but you can really shine a light on it. The first one is peptides, right? Yes. They what are they? I know they're proteins. I talked to Dr. Ron Maclean a long time ago on the show about it. What are they? How do they work in the human body just so we can start the conversation there? Oh, I mean, we

Kristin Gemme 09:24

are we're made up peptides. We function with peptides. peptides are nothing more than short chains of amino acids, which are the building blocks of proteins. And these peptides are doing, I mean countless different functions in our body. It's also part of a lot of medications such as like insulin, insulin was really truly I believe it was the first peptide based medication available. So peptides are oftentimes signaling they're mimicking something, they're turning something on, they're turning something off. You're going to work in our body and either mimicking Have a hormone, or a neurotransmitter, or they're just helping your body function better. There's certain peptides that get released by your body naturally to say, hey, release more more insulin release more glucose, release more of this neurotransmitter, release more of the serotonin, all of these things are signals. So peptides are really running the show with our physiology and how our bodies work. And as technology has moved throughout the decades here, we as a scientific community have really figured out how to harness them, and utilize them synthetically, to kind of biohack our bodies and make it do the things that we want it to do. And peptides, for the most part are extraordinarily safe as well. There's a lot of research behind them. They've been being used for decades across the world. And there's a wide range of them. Now, within peptide therapy for what I do, we're really focusing on the growth hormone releasing peptides or stimulating peptides. So these are products such as Sermorelin, ipamorelin, CJC, 12, nine, five, those are some of the more common ones, but there's a whole bunch of them out there. And what these are doing is you're injecting them into your body about five, three to five nights a week for cycles of anywhere between three to six months. And what you're doing is right before bed, you're injecting it so that your own natural growth hormone that's getting released by your brain at night, when you hit that deep sleep cycle is boosting up more. So growth hormone really peaks when you're about 20 years old. And after that time, all it's going to do is your natural production, is just going to slowly go down. Like with everything in our body, we just stopped producing as much. So we want to give it a little boost. So what's the alternative to it? HGH? Everybody's pretty familiar with that term? And is it an option? Yeah, it's an option, it's not an option that I offer. Because it's a little bit more dangerous, there's a lot more side effects that come with it, you're supplying an exogenous outside hormone. So when you do that, your body's going to stop making your own. So it becomes a lot more of a chronic thing that you need to stay on. Whereas peptides, all we're saying is, Hey, make a little bit more, but it's staying within your body's own natural feedback mechanism. So it's almost impossible. I never say impossible with anything with the body. But it is almost impossible to overshoot your target and to start cranking out so much growth hormone that now your heart's enlarging, your organs are enlarging. And we're creating, you know, situations that could even give you diabetes, that's those are things that we see more so with HGH that we don't see with peptides. So peptides are a safer alternative to helping boost your own natural HGH while staying within your body's own safety parameters. Okay,

Philip Pape 12:55

so I want to explore that a little bit specifically, if someone want to understand which populations this is for, because it sounds like there's an aging component to it because of the loss of your natural production. But also, you know, I'm a big fan of understanding like the before, after, like, what kind of data what kind of tests do we get to actually see that it worked? And it's not, you know, some magical elixir that because people are going to be skeptical of this stuff, especially if it's newer on the market. How do they know that it actually made a difference other than that, and how they feel? So I want to, let's talk about that. Yeah, so

Kristin Gemme 13:25

for me, the way that I practice medicine and utilizing peptides is safety always first, we always start out by doing some blood work and blood work, we can either have you go to a lab or my preference is I draw right from you right in my office in my chair during our consultation. So when we look at your blood work, we're really trying to look at a snapshot of your overall health. So we're looking at your metabolic health. We're looking at your thyroid function, we're looking at your hormones, especially with men. bloodwork tends to work best for hormones. So looking at testosterone, free and total sex hormone binding globulin, estrogen, ultra sensitive estrogen at that, we're looking at C peptide, we're looking at a fasting insulin level, your hemoglobin a one C, which is kind of your average blood sugar over the course of three months, I'm going to look at how your kidneys, liver, electrolytes, a complete blood count all of it. We may even dive deeper into some other things too. And one of the most important markers that I like to look at when looking at peptide therapy is an IGF one level, which is an insulin insulin like growth factor level. This is ultimately what we're trying to target when it comes to growth hormone. And with these peptides, so we want it within a certain range. We like to see high normal we can even see outside of high normal but only for short periods of time. If we were to have that level be too high too long. That's when we can look at some some studies that show that it can affect your cardiovascular health or your your your glucose metabolism and Things like that. But that's why we have all of these safety parameters set already with how we do peptides, there's really safe protocols. And if you follow the protocols and you're monitoring these things, they're extraordinarily safe. So we always start out with that bloodwork. When I draw it in my office, I get results back, typically within 48 hours, which is faster than any any lab that you're going to see around here. If you go to quest, we're waiting two weeks before we get results back. So love to see you in my office for this. So once we have your baseline health, we look at everything we say, all right, are you a candidate for peptide therapy? What is your IGF one level look like most adults that are over the age of 40, I'm seeing their IGF one levels, pretty low, either remarkably low or low normal. And these are people that are going to benefit honestly the most for peptide therapy, because they are deficient. And we know that they're not producing enough of their own natural growth hormone. Now even people that are completely normal within their IGF one levels, or even high normal, you're still a candidate. As long as you're not off the charts high at baseline, you're all of your organ functioning is good. You have no major chronic medical problems, like big things that are affecting your organ function, we can go ahead and get started. And with that, I always start slow and low. So we're going to start you off at an introductory dose, we're going to see how you feel, see how things are going for you see if you're having any side effects or not. If you're doing good, each month, we're gonna bump you up a little bit until you're going to really feel that difference. And so far, the results have truly been amazing. And by results, I mean subjective and objective. So subjectively, people feel great, you feel better and better every week with peptides, typically week one and two, you're just gonna be sleeping better, it can tend to make you a little bit sleepy, which is awesome, because that's what we want, you're injecting it right before bed. So you're gonna be sleeping deeper than you ever have. If you have any of the wearable biometrics, like I have an aura ring that I like to wear. This showed me after two doses that I was getting much, much deeper sleep and for longer periods of time. So my restorative sleep was better than it was by itself with just my own body here. And for for reference, I am, you know, 36 years old, so, okay, got much, much better with just that. As the weeks go on, I start noticing at the gym, it almost feels like when you first start taking creatine where you feel like oh, I've got a little bit more in the tank that I used to, you know, I can tap into that extra gear that I couldn't really get to last time. And I'm recovering better, I'm not as sore as I was. All of those things that make your your gym going experience better get better. As time goes on, aches and pains start to go down kind of that chronic, oh, I have that tendinitis that I just can't get rid of. All of a sudden you wake up one day and you realize that like, Oh, um, it doesn't, it's gone, it's fixed, it's better. And then from there, your energy levels get better, your energy levels get better. Also, because you're sleeping better, you're more restorative, you know, we all know top to bottom that sleep is the most important thing that you can focus on when it comes to your own wellness, wellness and well being and being able to get over illnesses, injuries, and get those gains in the gym to you have to sleep. You know, sleep is more important almost on your training session itself. From there, it's going to help improve your metabolic health. Everybody that I do repeat bloodwork on, which if you're on peptides, we're going to do repeat bloodwork at the end of your first three months cycle. And it's amazing people that didn't have metabolic issues, you know, their cholesterol was normal, their blood sugar's were normal, nothing that any doctor would ever look at and say there was a problem with still improved people's a onesies that were normal, or even better normal. Cholesterol was good. It's amazing now, so we're seeing real improvements in metabolic health. And as we're seeing those improvements in metabolic health, we're seeing changes in body composition as well. body composition with peptides does take a little bit longer to happen. That magic really happens between months three and six, just a longer, longer exposure to the medication. And you're going to support lean muscle growth. So it's going to be easier for you to put on lean muscle, you're not going to bulk, especially for women like you are not going to just get swell off this stuff and feel like you're getting bulky and big. It's not HGH and I can't repeat that enough.

Philip Pape 19:35

And the women listening to this podcast by now should know that muscle is the best thing in the world.

Kristin Gemme 19:39

It's good athlete. So and we also know here the more muscle that you have, the more fat you burn because we are increasing your basal metabolic rate. So we see weight loss, we see fat reduction because of all of these health metrics. It's not a magic pill for weight loss. It's not something that you take and all of a sudden you should All this body fat, it's a long term, long term thing, you know, and it's it's fixing you from the inside out. Now, the reason that we take you off of it at six months, is ultimately not because it's dangerous to stay on, but because we want you to be able to utilize it long term in cycles. And if you were to continue to use this without breaks, there's a chance that your body just gets used to it, and you're not going to get those benefits from it anymore. So we give your body a break, everything goes back to normal, there's no withdrawal, I just came off of a six month cycle myself, I am about a week off of it. I feel no different. I feel no different. There's no withdrawal whatsoever.

Philip Pape 20:40

Yeah, I'm on board. So that's that sounds like, you know, a lot of the benefits people hope to get from testosterone or anabolics or other things. And it sounds a little bit safer than that. Well, how do you separate that from natural intervention? So for example, IGF one, you know, we've talked about here can also be increased by increasing in protein, you know, a lot of people are deficient, also by strength training itself. How do you divorce the two? Because, you know, we want to understand that that is giving you the impact independent of those factors, do you, you start somebody on lifestyle changes? Where does it come into play.

Kristin Gemme 21:12

So I mean, I always promote lifestyle changes, if we are if we're doing an intervention, like peptide therapy that you are committing to, and you're investing in, I mean, sure, you can sit on the couch and change nothing about anything that you're doing and decide to not work out and not eat right and not do the things and you're still going to get some benefits, because you're still going to boost your own natural growth hormone. But it's a waste in my opinion. So anytime that we're starting these things, we're also discussing the need to do some weight training, to exercise to dial in your nutrition to make sure that your your lifestyles including good sleep, you know, I don't want you, you know, injecting yourself at 3am with this stuff, when you're getting into bed to get up at 630 for the day, like we're kind of defeating the purpose of it. Now, how do we differentiate between what's coming from the peptide versus what's coming from the other parts of your lifestyle, you cannot, you cannot unless you were to do a controlled study where you are doing nothing other than utilizing your peptide and not doing the other things. And ideally, I don't want you to do that. So it's all a cumulative effect. And one thing I didn't mention with peptides too, especially with men, if men are a little bit on the low side of their testosterone, because like I said, I like to look at that when we're looking at peptide therapy, too. If you're a little bit low, we don't necessarily need to reach for testosterone right away, either. I do you typically see testosterone levels boost, you know, mildly, it's not going to shoot up into a huge range. It's not testosterone replacement. But because we are dialing in your body and your metabolic system here, I do see nice modest boost in your testosterone level as well with peptide therapy.

Philip Pape 23:00

And you mentioned the increase in lean mass and improvement in body composition, which which we know comes from both adding muscle and losing fat, usually through diet. Is this because of the additional performance you can gain in the gym? Or does it is it somehow directly making it easier to synthesize muscle? Right? Well, what's the mechanism there? All

Kristin Gemme 23:17

of the above all of the above. So if you look at things like HGH and growth hormone, those are the benefits that you're getting from peptides, you're just getting it in a smaller pulse. So every thing that you are doing is augmented, you know, think of like every rep that you're doing every squat, every curl, everything that you're doing is augmented and almost on steroids, right? So you're getting more out of each of those things.

Philip Pape 23:45

Yeah, I'm gonna have to come in and experiment with this. And to talk about it on the podcast in my next next cycle of my building phases. Let's talk. Yeah, because I'm curious about that to see the differences and get some blood work or whatever. How do you see this evolving over the coming years and decades is peptides? I know you said certain peptides like insulin is have been around for a while. But I've heard the term used more often in terms of these specific types. Yes, yeah. Tell me more about how the field is evolving.

Kristin Gemme 24:13

So it's, there's a lot up in the air, honestly, with how it's going to evolve. Very recently, if you were to do a Google search right now on peptides, specifically ipamorelin, CJC, 12, nine, five, I butum. Morin, any of these, you're going to see a big pop up all over Google saying FDA shut it down. And these are illegal and we can't use them now. Yes, and no. peptides, the ones that I'm talking about have never been FDA approved. That's an all of my consent forms. That is what we talk about with patients. These are not FDA approved medications. They are not FDA approved, mainly because they are not as efficacious, as he Ah, and for something to get FDA approval, it has to prove its place, it doesn't matter that it's safer, it doesn't matter that it's doing very similar things in a safer manner. The end results of studies obviously, are not going to be as potent as HGH. So that is one of the main reasons why they're not FDA approved. Now, the memo that went out several weeks ago regarding taking these peptides off the market, it's not that they're illegal, it's not that you cannot use them, what they did was they made it so that compounding pharmacies, which is where we get them from, can no longer obtain the raw materials to synthesize them. And now what I'm about to say is going to be nothing more than my opinion. You know, nobody truly knows the nitty gritty, you know, backdoor deals going on here. But I've spoken to many providers that do similar things that I do here with peptide therapy. And we're all pretty much in agreement that the wrong people were making money off of peptides. And the powerful people were not so well, because they're not FDA approved, big pharma companies are not able to synthesize them, they are not able to put their price tag on them and a brand name and put them on the market. So they're not getting paid off of it. And unfortunately, a lot of those companies also have their hands on the FDA. A lot of high ups in the FDA, are old executives of these pharmaceutical companies. So there's a lot of conspiracy opinions about all of this, the memo that I read from the FDA that went out to the compounding pharmacies, it just shook my head. You know, they're saying, Oh, we saw safety issues with this medication when it was administered intravenously? Well, it's a good thing that we don't administer them intravenously. I mean, if you grind up carrots into a puree and inject it intravenously, you will die. Does that mean that carrots are unsafe and should be taken off the market? No. So there's a lot of drama around it. But in all of our opinion, for the providers that have been using these for years, and have seen incredible changes in their patient's health coming off of, you know, chronic medications, sometimes being able to come off of, you know, lifelong medications to treat metabolic conditions, or even anxiety, medication, depression, mental health, all of these things, people are taking less pills, because of peptides. And, you know, to not sound like a conspiracy theorist, I think that has something to do with all of a sudden the shutdown of those specific peptides. Now, there's just a couple of them on there. So not everything is on there. And we can still get them completely fine from all of the pharmacies that we've been getting them from, you know, ipamorelin, which is my personal favorite, it has a very low side effect profile, it's very safe, it's easy to dose, it's very reliable, that one, I'm no longer going to be able to get believe me, when I got that memo, I stockpiled it. So I have a hefty pile of it in my stock here. For all of my patients that are currently on it, they need to be able to continue their cycles. But Sermorelin was not taken off the market, which is crazy, it does the exact same thing as ipamorelin, the exact same thing. So that's just the one that I'm going to be transitioning patients on to. So there's a ton of research about a lot of different peptides out there right now. And some of the biggest players in the world of peptides in medicine, some of the physicians out there, I mean, they're using peptides that like we've never even heard of. So the technology is there, the advancements are there. So I think over the next decade, we're going to see kind of a whittling down of peptides into ones that are, you know, really tried and true, are safe, have a lot of data behind them. And that we can trust because that's the main thing, especially when we're working off label, you know, or non FDA approved procedures or products is you as the provider really need to feel confident with what you're offering patients what you're doing. Yeah,

Philip Pape 29:14

a lot of what you said, makes a lot of sense. When you look at the health care industry as a whole and how, you know, the sick care versus health care paradigm the you know, the money is definitely made from keeping people in a certain state where they're gonna buy meds, I mean, we know it and I don't even call it conspiracy. It's just truth. You see it out there. Now

Kristin Gemme 29:31

we're a Sikh culture. We're not a well culture, you know, no, makes money when people are healthy. Yeah,

Philip Pape 29:37

and I think the same thing for hormones because this is a good segue hormone treatment. I've seen it with so many women in my life, that it is like pulling teeth to get I pretty much say don't talk to your primary care like your PCP anymore about hormones because they're not gonna help you like I just seen that 90% of the time. There could be a few good ones out there. But both access to treatment, the types of testing you know, Oftentimes the testing that's performed is inadequate, because it's, you know, maybe it's not the free version of the hormone. And maybe they need, I don't know, saliva or metabolite testing and all this. So let's get into hormones laid on me, you know, the testing side who benefits what kind of therapy men and women, you know, all of that

Kristin Gemme 30:18

there's a wildly wildly diverse range of, of hormone therapy out there. And most of it is being done. Now, by these wellness centers, you basically, in order to truly take care of somebody's Hormonal Health, not just testosterone, not just estrogen, I mean, just about any hormone in your body. You can't involve insurance companies, insurance companies have these really bananas standards. And like just numbers that say, if you are this number, we will cover this medication. If you are this number, we will not they're not treating the patient. They're not insurance companies don't allow you to treat the patient, they're just treating a number. And they're not covering a lot of the testing and the testing is done incorrectly for men. Yep, we can pull blood, we can see some really good results easily with blood with women, bloodwork for hormones, depending on what we're looking at is relatively useless. You know, it will tell you if there is a massive problem with a hormone, but it's not going to give us the information that we need to know to be able to determine really your hormonal replacement levels, and saliva testing dried saliva is truly the best for that. And as we know, women's hormones are wildly complex, and are so different than men. Men are simple. They my men treatment in many ways. One equals two, here we go here, like here's our algorithm, this is great, easy to treat, you give me a female, and it's like, Let's put on our thinking caps. Let's stare at this for a while. Do a ton of physic physical history, we need to know exactly where you're at in your menstrual cycle, what day you're on. If you are Peri menopausal and irregular or you are postmenopausal. Yay. Now we get to figure that out too. So it just makes it a lot more difficult, but it can absolutely be done. Now there is a lot of weird distorted old studies when it comes to hormone replacement as well, specifically, the sex hormones. So estrogen, progesterone, testosterone. And if you look at some old studies, they were saying, oh my gosh, this gives you testicular cancer. This gives you all sorts of different types of cancer, it's going to give you blood clots, it's going to make you have a heart attack and die. And unfortunately, a lot of physicians and providers in the space, whether it be primary care or urology, OBGYN, they read those studies and then just said, Okay, we're not doing hormones, we're gonna wipe our feet of that we're not touching them, because it's not worth it. And it really comes down to those studies were flawed design. Testosterone will not give you testicular cancer, if you have testicular cancer, testosterone replacement can potentially expedite it, it can make it advance faster. However, recently, there was another study that just came out that showed that now some forms of testicular cancer are actually being treated with testosterone. So there is a lot of combative data out there. And when it comes to cardiovascular risk, with testosterone therapy, the thought was always it's bad, it's gonna give you a heart attack, it's not good for your heart. It's actually very false. If you have you are causing so much more damage to your cardiovascular system, being deficient in testosterone than being on it. So you're actually boosting your cardiovascular health when you are on replacement. Now from a medical legal standpoint, this is where it gets really kind of into uncomfortable territory for some providers and people and it really depends on your providers. Comfort level, some people will say, Listen, I don't care if you've had a cardiovascular event, you're really low and I think that you're going to benefit from going on therapy. Absolutely. And they're gonna go on it. Other providers are gonna say, Oh, you you have a personal history of a heart attack 10 years ago. I'm not taking that risk and

Philip Pape 34:40

somebody else's same reason, right? Yeah. No, it's

Kristin Gemme 34:45

It's tough. And it's it's really personal preference on that. Now, when it comes to female hormones and those studies, those ones are also a little bit complex to a lot of the poor data that was coming out of those was were based on synthetic hormones. Progesterone especially right? Yes, exactly coming from like the pregnant pregnant marier and the PMU, foals, all of that so coming from synthetically made hormones that data is not supported by bio identical hormones bio identical are exactly what they sound like bio identical, they are molecularly identical to the ones that your body makes on their own. So those kind of let

Philip Pape 35:29

me stop you. So the synthetic progesterone, is that also in the pill, or at least one variant of the pill? Yes. And doctors have no problem prescribing that to women of all ages, for whatever reason, instantly. Okay, continue.

Kristin Gemme 35:42

Welcome. Welcome to Oh man. No,

Philip Pape 35:45

I've heard it. I can empathize against so many women I know after this.

Kristin Gemme 35:50

Okay. Absolutely, absolutely. So now when it comes to replacing hormones, there are a ton of different ways to do so. And your local compounding pharmacy that is of high quality standards is going to be your best friend. Because going to your local CVS to pick up your prescription is likely going to be not covered by insurance and take your hat off when we go through compounding pharmacies to get either an injectable form of testosterone, which is my personal preference. Or you can get compounded creams or lozenges or pills there. I mean there are you name it. If you need a way to get a hormone or substance into your body, your compounding pharmacy is going to be the one to do it and to do it well. Now with that being said, not all compounding pharmacies are built the same. You really need to be careful about who you're going through making sure that they are third party tested and vetted and have a very good reputation for for standards of quality. I have a handful of them that I use. And I trust them and they're wonderful and they are affordable, which is the main important part here. So with testosterone, I really like it injectable form testosterone cypionate is one of my favorites. There are different ways that you can play with it. You can use different testosterone blends so that way they have different halflife. So you're, you're missing big peaks and valleys. If somebody's really sensitive to that, but testosterone cypionate is my favorite go to to get men on it and to get it just started and then we go from there. Start simple. I like to keep things as simple as possible for people.

Philip Pape 37:24

Yeah, the minimum minimum minimum effective dose.

37:27

Yes. Hi, my name is Shawna and I want to give a big shout out to Philip Wits & Weights. I discovered his podcast just a few short months ago. But I quickly realized how valuable this content is. With all the many fitness and nutrition influencers out in the world today. I often suffer from information overload. But Phillip poses careful questions to his guests that get to the meat of the subject matter. While most everyone offers free guides to this in that what I found most unique about Phillip is his live training and weekly q&a sessions. If I can't make it live, I can always catch the replay. I am very grateful to find someone I feel is so passionate and genuine to His purpose. while also being hands on within the Wits & Weights online community he is truly only a click away. Thanks Phillip for all you do.

Philip Pape 38:16

Let's talk let's assume for a second while we're testing men, because I've heard so many different so many different guidance on the ranges of values, right we have the population range that doctors use, yeah, then we have the symptom centered kind of approach of like, it almost doesn't matter if you have symptoms. And then we have kind of different ranges in between what what is what's your guidance.

Kristin Gemme 38:38

So my personal philosophy on it is is a blend. So you need by law, you have to have a symptom. In order to go on testosterone, you have to have a documented symptom. The crazy thing is that it can be as simple as I have chronic fatigue. I am tired all the time. I don't feel like myself. I feel depressed. I'm not sleeping well. I am not getting morning erections anymore I'm having difficulty with with sexual activity, I have decreased desire, you know, my wife hates me right now because I'm not acting like myself, I just feel like a lump on a log. This is kind of the chronic condition that we see with men with low tea, at least on some level. So you need to have at least one symptom. From there. You don't need to be real low, but you need to be suboptimal. You know, if you have a testosterone level naturally when we pull it of, you know 900 You know, you're you're you're flying high you are a high tea king here as I like to call them. And, you know, you're just like, Yeah, I'm tired from a little depressed. We're not we're not going that route. You know, I don't think it's the most appropriate because for the most part once we start testosterone you're on it, you know, we're we're replacing it. We are Replacing a hormone. So your natural production of it is going to kind of come to a halt to some degree. So it's not something that I take lightly. So when somebody wants to start testosterone, you know, we have a real conversation about this being lifelong treatment the same way, if you need thyroid replacement, you know, I gotta take my thyroid pill every day, I gotta do my thing got to replace what's what I'm missing. This is that too. So my personal ideal ranges for testosterone when I'm replacing somebody, if they are symptomatic, and on the lower end, my goal, as long as they are tolerating a well is to get their testosterone level between 700 to 1100. You know, that is that is like optimal functioning. And as long as they're not having any sort of crazy side effects from it, you know, again, I'm not just cranking it into people trying to just like, you know, ramp up. Yeah, you know, we're not using it in that way we're doing it, we're titrating your dose based on your symptoms and your levels and your side effects.

Philip Pape 41:00

If someone is like, let's say, a moderate case, like in their in the five hundreds, and symptoms are minimal, but again, like you said, you have to have at least one symptom is that is that still in the range? Because you said you currently have 711, but I've always thought of like four or 500, as probably enough at the low end. But yeah,

Kristin Gemme 41:19

so we have it in, I would say, probably not just this country, but in the world right now we there is a I'm gonna call it a pandemic of low testosterone, and hormonal imbalances. You know, our world is just saturated with endocrine disruptors, between all of the chemicals and plastics and toxins that we are exposed to, across our entire lifespan. You know, being the age that I am, I grew up in the plastic world, everything that we touched as kids was plastic and artificial, you know, everything was just plastic, you know, I only imagine how much plastic is sitting in our bodies now. And it's been there since we were, you know, infants. So all of these things disrupt our hormones. And so there are far more men almost of all ages now that have lower testosterone levels than what they should have, you know, based historically, a lot of things can play into it, the endocrine disrupters, chronic stress, sometimes even people that work out a lot, you know, you can literally train your testosterone. So there's a lot of different things that can play into it. But post traumatic stress, a lot of military vets come back from overseas, and they will have chronically low testosterone and feel symptomatic from it all because of that PTSD and the trauma that they sustained over there. So there's a lot of different scenarios that cause that. So if somebody is, let's say, 35 years old, and otherwise healthy, you know, works out takes care of themselves, no real reason why they should have low tea, their tea should be higher than 500, then especially if they are feeling symptomatic at all, you know, and when you go through my questionnaire of symptoms, people are oftentimes alarmed of being like, I didn't even think that that could be a part of it. You know, a lot of people think, Oh, my, I'm just depressed, you know, and they reach for their SSRI take the Prozac take the Paxil. And it's not a primary depression issue. It's a low testosterone issue. So I do think that people with mental health issues do need to have some some endocrine and hormone testing done before just immediately reaching to some of these other drugs as well. Because it could be very easily fixed primarily from that. That reason there.

Philip Pape 43:36

I'm with you. I'm with you there. Yeah. For folks listening for the men listening definitely just get it tested, at the very least have a number there have a baseline. It's so easy. It's done. Now, women Okay, so now we get open up Pandora's box of all the potential, you know, DHEA and testosterone and estrogen thyroid. And I have clients that are a lot of my clients are perimenopause, post menopause, on treatment or need it or in some cases, they you know, the dosage has been able to bring brought down once lifestyle interventions come into play, which is Yeah, I think yes. But inevitably, with age humans weren't, like you said they weren't designed necessarily live this long, but also the endocrine disruptors. So what does the profile for woman look like to somewhat simplify it? So it doesn't get too complicated? Oh,

Kristin Gemme 44:19

my goodness, there's really unfortunately, no real simple way to simplify women's hormones.

Philip Pape 44:26

Like what's step 123. For women, step one is

Kristin Gemme 44:29

going to be let's get your let's get your testing done. So we're gonna draw some blood, we're gonna get a saliva sample, we're going to send it off to the lab, we're going to see where you stand. You know, ideally, you're going to come in and you're going to be able to tell me that like, this is where I'm at. This is my day cycle. This is where I'm at in my menstrual cycle. So we can kind of pair things in or Nope, I haven't had a period for a year. So now I'm technically postmenopausal. So we need to know some of that we need to know your medical background. So we need to know your medical history, what medications you take you You know all of it, it's all super important because this is all prescription medication. Now from there, I will say that most women are going to they find that they do have a deficiency in something a lot of it is estrogen creams these days are doing bioidentical creams. Most women will have vaginal symptoms, they will have vaginal dryness, pain, decreased sensation, decreased lubrication, just everything. And so now they don't want to have sex either. And that's now going to put a huge stress on things in their own life and with their partners. So estrogen creams can be very commonly used there to help improve vaginal health. Testosterone is oftentimes low too. And sometimes that is also a cause of decreased libido, poor mood depression, kind of overall, crankiness almost. And testosterone for women can be done with creams with pellets. Pellets is a super common way to treat. And that is a like to call it a set it and forget it procedure. So with that, there's really little to no titration with it. And pellets are literally tiny, tiny, tiny little pellets, little pearls of medication. And what you do is it's an in office procedure, we bring you in, we inject a little bit of lidocaine for numbing in the upper part of your of your butt, your butt cheek pick aside, and then from there, we take a little tiny scalpel blade, we poke a little hole. From there, a sterile trocar gets introduced into that you don't feel anything but pressure at this point. And then we put those pellets into it. So those pellets are gone now going and they're living in your tissue in the butt cheek ultimately. And then it's just closed with a little steri strip, and you're going to get a steady release of that testosterone, or sometimes even a blend of other hormones to it's not just t. And that's just going to be a slow release. And a lot of women really like that, because they don't have to do any maintenance with it. They'll come in, you know, once every six months to a year for a little top off. But again, app before you do any dosage changes with any of these medications, you're always doing bloodwork and saliva testing to see where people's levels are at. Right?

Philip Pape 47:10

That actually simplified. Pretty well, pretty nicely. What about what about DHEA? Is that a precursor to testosterone? Was there any benefit.

Kristin Gemme 47:17

So that is a precursor. I mean, you can it's not one that I personally reach for that often. Usually, if people are coming to see me, they're like ready to do something a little bit more aggressive about it. But DHEA is always a potential thing that you can look at, you know, also sometimes looking at cortisol to cortisol is, that one's a little bit trickier to do testing on because it's not just a one time thing, and it's not a blood test, you do a blood test for cortisol, we can tell if you have a gross disorder of it, we can tell if you are non existent, you know, with with your cortisol or if it's wildly high, but what we want to see is your your daytime curve, so we need to have you do a test, kind of within the first hour of waking, and then we need to see it again towards the end of the day. And there is a cortisol curve that we try to follow with that. And if your cortisol is off, it's, it's a little bit of a thief. And it can actually steal hormones from other parts of your bodies, because hormones are kind of transfer. They're not just all separate molecules, they will borrow from each other and transform into each other. So if one is low, it may steal from somewhere else too. So that's why it's important to look at all of your hormones, because they will steal from each other. If you have one problem somewhere, there's a chance you might have another problem.

Philip Pape 48:40

Yeah, I did have a question about adaptogens and nootropics. Why don't we start there? I mean, what what do you what are your thoughts on those like Ashwagandha or holy basil, etc. So

Kristin Gemme 48:50

there, I can kind of take them or leave them. You know, I don't think there's any problem with them. Ashwagandha I find is really just kind of good for mood. So if you feel like your mood is just a little bit miffed, then it's good to do you know, you're it's, I'm not gonna say you're not going to hurt yourself with adaptogens and herbs because medications come from adaptogens herbs and plants. So but I mean, it's if it's something that you want to play with and try out to see how you like it first, by all means you absolutely can even with testosterone, some men, they're just like, Okay, I got my testing done. I know where I'm at. I'm not ready yet to take the jump into actual testosterone replacement. What else can I do? So those are the cases where first and foremost you gotta sleep. If you're not sleeping, your testosterone is going to be in the toilet. So really dialing in lifestyle, so you need to work out but not overdo things you need to eat right? You know, you need to hit all those lifestyle markers first. And then you can look at some supplementation. There's like Tangata Li. There's a couple of different supplements out there that are kind of pro hormones or precursors to some of these things. And it's all anecdotal. Some people find that they work really well. Other people are like, didn't do a darn thing. So, okay, yeah.

Philip Pape 50:07

Yeah. And real quick, the Dutch test. What do you think about that?

Kristin Gemme 50:12

Honestly, I don't use it mainly just because it's wildly expensive. Okay,

Philip Pape 50:16

got it. So you talked about lifestyle. This is a good segue into talking about medical weight loss. Super hot topic right now controversial. Yep. They just FDA approved yet another one the Manjaro I think, yeah, that gave

Kristin Gemme 50:28

me Manjaro. Yeah, exactly. So they're now saying you can use it just for weight loss, and they're gonna slap another fancy new name on it. Make more money? Yeah.

Philip Pape 50:38

So we have ozempic. We have that we have GLP one agonists agonist is some magnetite. There's a lot of strong opinions all over the place. And my opinion is still forming, because it really depends, right? And context. And these are peptides as well. And then peptides as well. Okay. Because they signal that hormone, right? We're talking about the appetite hormone or the suppresses appetite.

Kristin Gemme 51:00

ones are glucagon like peptide. Yeah, exactly. Fair point.

Philip Pape 51:05

Yeah, fair point. So, so where does this fit into a holistic approach? Then let's talk

Kristin Gemme 51:10

about that. So I personally have a lot of feelings about them. Do I offer them? Technically yes. Do I have some patients on them that I am helping lose weight and monitor and doing their thing? Yes. Do I tell more people know than I tell people? Yes. Also, yes. I think that these drugs in general are being I don't want to say abused but overused. They're being used by people as a quick fix or a crutch. I think that there's a lot of providers out there especially in the med spa and wellness fronts that are using them as a money grab. And I don't agree with that. Anybody that walks in that says I want to lose 10 pounds, as long as there's nothing wrong with their their health history are getting put on these compounded versions of you know, semaglutide or chews up the tide.

Philip Pape 52:16

I've even seen bodybuilders using them like Yeah, crazy. Like just to get that last shredded, you know, yeah.

Kristin Gemme 52:22

And so from a business standpoint, this is my warning to all of these, you know, businesses that are like building themselves on these medical weight loss just cranking out you know, buying vials and vials of semaglutide interest appetite from these compounding pharmacies, because right now you can get them from there. You don't have to get brandname ozempic Are we go V or Manjaro. The only reason that you can obtain these medications right now from a compounding pharmacy is because they are on the FDA shortlist. So they are on shortage because they are unsure rootage these compounding pharmacies are legally able to compound them and offer them. So that's why they're able to be bought a lot more affordably from clinics like myself, I do get it from compounding pharmacies, ones that I actually think are good quality, because you can buy semaglutide almost anywhere. And that's terrifying because this is this is an endocrine medication. So once the FDA takes these medications off of the shortage list, now, poof, you are no longer going to be able to obtain them from compounding pharmacies. And if you want to utilize them for a patient, you are going to be sending a prescription to the local CVS or Walgreens. And the patient's going to go there and pick it up. Does their insurance cover it? Unlikely. So they're going to be paying out of pocket and they're going to pay out of pocket more than what they're paying your clinic right now for it. So the run of these things is going to be short lived and because of that, I don't base my business off of a medication that is on a temporary list of availability. Yeah,

Philip Pape 54:07

that's fair enough. Yeah. And I know I would really like to do a podcast episode on this because the more I hear about it, if there are aspects of this we have to be careful of like the ability to maintain results long term. Yes. You know what it does for some level of dependency when you're not quite fixing your lifestyle or even when you do what happens when you come off of it? Or can't get it? Yep, absolutely.

Kristin Gemme 54:29

Yeah. So I mean you you have to titrate on to it so you're not just popping in and you know, cranking in a 2.4 milligram doses semaglutide On day one, you are going to be hospitalized and ill if you do that, so it's a titrate up and it should be a titrate down. Once somebody has lost the weight that they are looking to lose they are now in a healthy BMI they're in a healthy you know, body fat percentage they've they've achieved their goal. Now what we do is we start to slowly back them down off of that dose. And I do it slowly, so that we can see how they feel. Because odds are, they're going to gain some weight back on average, people gain about 25% of the weight loss back. So if you've only lost 10 pounds, let's look at that, you know, so this isn't for the person looking to lose 10 pounds, this is for big weight loss. This is for meaningful weight loss. This is for people with metabolic risk factors that maybe have high cholesterol are pre diabetic or diabetic, you know, have all of these risk factors. This is kind of like who I'm saving this medication for. You know, I have somebody on turns appetite, right now, does he need to lose a little weight? Yeah, he does need to lose weight, his triglycerides were through the roof, his cholesterol was awful. And he was already taking prescribed cholesterol medication to his appetite works on two different pathways. It's the GLP one, and it's a gf gap. So what that's going to do is it's also going to help with a Dipa lysis. And it's going to help break down some of those fatty acids. So I put him on that primarily for his metabolic health, and not just to shed weight to aesthetically look better, you know, it was truly to get these metabolic markers down. So there was a time and a place for them, they have to be used judiciously, they have to be titrated down, I think that it can be used as a lifestyle modification tool, because it is decreasing your gastric emptying when you eat a meal, now that meal is going to sit in your gut for at least seven hours before it transits through, you're not going to be able to eat as much, you're not going to be able to eat trash food, if you eat a high fatty meal or ton of sugar or something that's really truly not good for you, you're gonna pay for it, you're gonna feel terrible, you know, you're gonna get that negative feedback. So in that sense for people that don't necessarily have a great relationship with food, and overeat, or make really poor choices, and like aren't doing the right things, that can be a good tool to help get them through that. And to help break some of those habits, while they're losing weight. Kind of just help reinforce some of those habits, teach them how to eat correctly, teach them how to eat smaller portions, all of that can be really beneficial. But it also has to come without warning that you're you're likely going to gain some weight back. Some people, especially if they have all those metabolic risk factors already, they may need to stay on it long term, it D this very well needs to be a lifelong medication. When used for diabetics, type two diabetics, it's a, it's not a short fix for them, you know, they're not using it for six months and coming off. It's a long term medication. So I mean, have have some people had life changing results with weight loss. And now they don't have to worry about those risk factors of type two diabetes. They've come off of cholesterol medication, they're awful blood pressure meds, everything else in their life got good because of this medication. Yes, there are tons of stories of that. And it's great for that. But my problem is more so with the providers that are prescribing it really irresponsibly, the bad apples out there. Yeah, yeah, it's a complex money, money grab, you know, and it's not without risk, you know, these medications all have risks. The main, the big, big one here is pancreatitis, and pancreatitis can kill you. So you have to really, you know, weigh your your risk factors out here, you know, looking at the, the thyroid cancer, you know, that was only in mouse studies that wasn't shown in human studies at all. I'm way more concerned about somebody's risk of pancreatitis than I am about thyroid cancer when it comes to these meds. It's

Philip Pape 58:44

a complicated topic, because I know that even the marketing says, you know, you, on average, lose X amount of weight. Yeah, in combination with how, you know, lifestyle, positive lifestyle. And of course, what immediately comes to mind. Whether I'm being judgmental or not, is why don't we try that Heil healthy lifestyle on its own and see if I can make the change. And I understand that people, some people are, you know, have an excessive unhealthy amount of weight that they need to deal with right now. And there's a lot of emotional and environmental factors involved. So yes, all right, let's, let's move on. Okay, go ahead.

Kristin Gemme 59:13

This is one important thing that I think a lot of people don't also know. You're seeing the scale go down. Unless you're doing in body scans or some sort of body composition scanner, you're not seeing what I'm seeing. And what I'm seeing is that most of the weight loss is coming from muscle breakdown. It's not coming from that. So we are taking you and we are turning you into skinny fat. So most of I've actually seen people gain body fat percentage and decrease their muscle mass. So they're like

Philip Pape 59:44

I'm losing weight. That is a great point. Loss Yeah, at what cost

Kristin Gemme 59:49

and so a lot of my older women will come to see me and they want to lose weight, but they're like by I need to healthy muscle mass because I'm starting to get to that age where I need to worry about osteoporosis and falling and breaking a hip, I'm not putting them on that that's not appropriate for them, you know, we're gonna go more of the route of peptides, let's help you with your lean muscle mass. So that's something to take into consideration with these GLP one medications is you need to be really, really careful about muscle wasting, because you're not taking in enough calories to support your muscle and you're just breaking that down.

Philip Pape 1:00:22

It's true. Because even we know even when you exceed something like 1% of your body weight a week, you're gonna start losing muscle mass. This is an extreme crash diet version of that, just like any other even if you did a normal crash diet, you would see this a similar result. Yeah, and I wonder if this medication even accelerated further, right. So yeah, for sure. I know, we only have a few minutes left. Do you have a hard stop? Can we go a little bit past?

Kristin Gemme 1:00:46

I'm good until about 320 or so.

Philip Pape 1:00:50

Okay. Okay. Just Just a couple more questions, because I want to tie it back to the very beginning with with how you got into this field of aesthetic treatments. And the psychological impact of that, I guess what I'm curious about is how do you work with clients to make sure it's appropriate for them and that there are not, you know, negative aspects of body image and history there. And I know you've talked about this before. So I want to understand the nuances there.

Kristin Gemme 1:01:15

Absolutely. So Body Dysmorphia is real. And it's a huge thing. I actually had a conversation about this exact thing with a patient of mine, I think it was last week. And the way that I look at body dysmorphia, it's not you have it or you don't it is a spectrum. And I think that we all fall onto that spectrum of body dysmorphia, we all see ourselves a little bit different than how other people do, we may see something that bothers us every day that nobody else sees. When Body Dysmorphia becomes pathogenic or becomes a problem is when it's interfering with your daily life. And it becomes an obsessive thought, it's now interfering, you're now doing things irrationally, or doing things outside of your norm to deal with it. Let's say for example, you know, you have this, we're going to go super simple, you see a wrinkle that nobody else sees. And you see it when you squint an eye and you turn your head to 75 degrees, and you're looking at it from upside down with a light just in the right angle. And in this one particular mirror. I'm not kidding when I say that, I hear that, you know, that's not me being crazy saying that as an example. Those are things that people do. That is disordered thinking. And those are patients that you should not be treating, and that you should be referring to mental health services, because they need some help, or you need to take them under your wing, not treat them do other things that are just basic healthy skin care. And you need to be able to counsel them and talk about it and have a real conversation about it. This is a medical problem. It's nothing to dance around, you're not going to offend somebody, maybe you will. But you know why? It's for their benefit. It's a medical condition, it is diagnoseable it has an ICD 910 code for it. Like it's something that needs to be addressed. It's like seeing a medical problem with a patient and just not addressing it because it's uncomfortable to talk about. So you need to be aware of where everybody falls on that spectrum. With esthetics people are coming in because they want to feel better about themselves. They want to boost their their, you know, personal image of themselves. They want their outsides to match how they feel on the inside, or they have something that they've been insecure about for a while that they want to fix. And that's okay, you know, there's nothing wrong with that. It's like saying, you know, I have really weakened small muscles, or you know, my glutes are really small. I'm going to go to the gym, and I'm going to really work on building up my glutes. And I'm going to do that because I want it to look the way I want it to look. And I'm going to be healthy about it too. There's nothing disordered with that. And that is a normal, healthy thing. We all want to be our best versions of ourself. And that also falls into aesthetic medicine. But hearing the way people talk about themselves, are the only things coming out of their mouth negative, can they not give themselves a compliment? Something that I started implementing this year during my consultations is before we talk about what the problems are, tell me what you like about yourself. Tell me what you love about your face. What's your favorite facial feature or your favorite body feature? You need to be kind to yourself, and you need to recognize that we're not all perfect, and it's okay. So listening to red flags. I've seen six providers this year, and nobody's been able to make me happy, but I know you're going to be able to make me happy, not touching you with a 10 foot pole. That is such a huge red flag. It's unbelievable. So it's really just having conversations and that's why you need to talk to your patients. You need to really get to know them. You need to understand the drive and force behind why they're asking for these things, why they want to have procedures or interventions done. And you need to, you know, be educated about body dysmorphia to know, is this appropriate, if I start treating this person, am I actually adding fuel to the fire? You know, if some people you don't know, some people definitely have have duped every provider that does what I do has been duped, where somebody you know, keeps it together until you start treating, and now all of a sudden, they're becoming angry, they're becoming combative. You know, they're they're pointing fingers blaming you that you didn't give them what they want, but theirs did. And they will never see it for what it is they can't see it for themselves. They think they are just ugly, and are never fixed. So mental health is huge. It's absolutely huge. And if you're not addressing it in, you know, your aesthetic practice, you are doing such a disservice to your patients.

Philip Pape 1:05:59

Yeah, I like how you ask your patients what they like about themselves, right? Because kind of leaning into their strengths and making sure it's, it's a filter for that. And then also understanding why someone wants to do something, like I just came out with a mini episode called, it's okay to want to look better and improve your physique. And it was around that whole theme of like, there are many reasons we do things. I don't envy how, how different, how much more difficult, it might be in your type of practice, like, you know, nutrition coaching, it's, it's, it's a little bit easier. But even there, you see people who the red flag is they just want to lose weight at all costs, for example, right, and there's a red flag there. Are there any misconceptions people have? I'm sure there are but like, what are some of the big misconceptions people have about medical esthetics? And how do you work to educate them on those? Sure. So

Kristin Gemme 1:06:42

I mean, a lot of misconceptions, you know, come from people that just genuinely have no idea what we do. And all they do is they see examples of celebrities with bad plastic surgery, and they just think it's Botox. It's always lips, Botox is always just the go to our bad Botox, you know, and it's, there are people out there with bad work. Yeah, There absolutely are. You know, unfortunately, there's there's very little regulation when it comes to aesthetic medicine, if you have a medical license, you can, you can do it, you know, there is no governing body for anybody other than dermatologists and plastic surgeons. And even then there's, there's little standards with it. So there are plenty of places out there that Roque will give you botched work and you know, give our industry a bad name. And they don't have ethics and they're just going for money grab somebody comes in and says make it bigger, I want my lips bigger. And now they're you know, out to here and just look distorted. You know, there's always going to be somebody out there that will do the thing that you ask them to do. And it's unfortunate, but I mean, that's just about in every industry, you know, and ultimately I look at it, it's skincare, it's your skin, it's your biggest organ, and we're taking care of it. When I speak to patients about you know, the reality of aesthetic medicine, doing in office interventions with lasers or injectables is hands down the least important thing that we're going to be focusing on first and foremost, we're looking at your lifestyle, we're looking at your sun exposure, we're looking at your skincare products, you know, not using good quality skincare products to take care of your skin on a daily basis. But coming in for you know, one or two lasers a year or your Botox is like going to your dentist for a cleaning and then not brushing your teeth at all at home, you know, it's that same thing, we're taking care of skin. And when you have healthy skin, you have beautiful skin, you know, you don't need to be augmented and have cosmetic interventions, it can be more restorative and I like to look at it in those two, two realms here. You know, restorative medicine, we're restoring you back to the way things should be you have volume loss from from, you know, fat atrophy and your cheeks, we're replacing it, we're not augmenting you and making you look deranged. We're just restoring it. It's like restorative dentistry, you know, they're not giving you you know, crazy looking teeth, they're restoring it back to a natural looking form. Whereas more cosmetic medicine, we're taking somebody that there's nothing wrong with them, they're young, their volume is perfect, and they want something a little bit more dramatic, a little bit more augmented for just an aesthetic cosmetic outcome. So those are the kind of two ways that I look at it, but the best injectables truly should be undetectable. You know, nobody walking down the street that doesn't know you should be able to point out what you've had done. Okay,

Philip Pape 1:09:36

and there are gender differences for a fact and I am clueless about all this stuff. I don't use any creams. I don't use product and I'm probably like 95% of men, I'm guessing what what are what are some what's some interesting differences and I'm sure you work with men, but like, what are your thoughts on the matter?

Kristin Gemme 1:09:51

So first off, it's easier to get a man in the door to do Botox than it is to get them to put any sort of cream on their face at home. Hands down, stop washing your face with shampoo, I'm speaking to all of you stop doing it. So I mean, basically, if there's one thing that you're going to put on your skin, and I tell this to all of my women who are trying to get their men to start taking better care of their skin is you need to wear sunscreen. I mean, you just do you need to wear sunscreen as the most important thing that you can do to help prevent poor aging and help improve skin health and also fight skin cancer. So the basics of wear sunscreen, you know, you don't need this crazy 12 Step skincare regimen to take good care of your skin. If we're giving you daily antioxidant protection, taking all those free radicals that you're exposed to, you know from from blue light, from pollution, from the sun from intrinsic factors inside of your body, all of it, you need to be fighting those with antioxidants, vitamin C's are really good one to utilize with that. We can even use topical peptides to help with that to helping support collagen. Collagen is what gives us our nice firm skin. It's what makes it elastic. That's why kids skin is so bouncy and tight and looks good. And as we get older, we get kind of saggy and thin and wrinkled. You know, that's from loss of collagen and elastin. So for using some peptides or growth factors to help stimulate that help keep your skin looking youthful, wear sunscreen to protect you from the sun. I mean, we're done there. And a lot of these skincare companies have really gotten smarter when it comes to men's skincare. Knowing that we'll be lucky if we can get you to put one thing on, they have made combination products to where you can grab one bottle, and it is your skin treatment. It is your skinny antioxidants, and it is your eight hour long sunscreen. My favorite one that's come out comes from a company called police. It was developed by a What was she she's a chemical engineer, either Harvard or MIT, I'm screwing that up. And basically, it's a sunscreen mineral based sunscreen that you put on your skin once a day stays on for eight hours, so you don't have to reapply. And it also contains anti aging elements and antioxidants to help take care of your skin. So I'm really pushing that for men to make it easy, it's not going to make you shiny, it's not going to make you you look literally and shimmery. It's going to make you look good. You know, it's going to make your skin look healthy. And really at the end of the day, for me, it all comes down to skin health, we want your skin to be healthy, like the rest of you.

Philip Pape 1:12:27

I mean, even just the sunscreen alone is definitely important if you're concerned about skin cancer and things like that, but I these are some great tips that I didn't think we'd get to talking about, you know, skincare advice for men, but it's awesome. For so I'm gonna look up that previous myself, I take high dose vitamin C, but not really any of the other stuff, though. Yes, I used to I just use the touch up feature in zoom. And that does it. All right. So I like to ask this of all guests, Christina. And that is what questions did you wish I had asked? And what is your answer?

Kristin Gemme 1:12:59

Oh, boy. What did I wish you asked to? One? I think you've asked really great questions. I think that we've really covered everything well, I don't have anything else burning inside of me that I didn't get to get out here. You know, I mean, I guess really my main takeaway point for listeners, especially in the wellness front is get your blood drawn, like don't stop being scared of what your bloodwork is going to show and get it done. The best thing that you can have is knowledge and to know where you're at. And if you get bloodwork done, bare bones minimum once a year, if you can get it done every six months, you are so ahead of the curve. And we can really identify early issues with you. You know, just recently I had a patient come in, she was interested in starting peptide therapy, and we pulled her bloodwork, I'm looking at things that your primary care is not I'm looking at fasting insulin, I'm looking at C peptide, those levels on her were triple what they should have been. So we may have identified an insulinoma in her which is a tumor that secretes insulin. And if she had just gone to her primary care for her basic yearly screenings, they would have looked at her a one C which was totally fine and been like, Oh, you're good to go. Your metabolic health looks great. While lying underneath is a potential huge problem. So we look at things that your primary care will not and does not. Because insurances either not going to cover it or they just don't have the time to look at it.

Philip Pape 1:14:35

There you go. So if you're listening, get the blood work and the saliva test if that's indicated. Talk to Kristen, you can we're gonna I'm gonna ask her now where people can reach you but reach out to her even if you're not in Connecticut. I'm sure she can help you even with a discussion online and actually, why don't you let us know where people can find you and then for people who are remote versus people local to the area,

Kristin Gemme 1:14:57

so you can find me first foremost ethos medical esthetics in Avon, Connecticut, we're located at 51 East Main Street. From here ethos, ethos, medical esthetics.com. From there, you can look at my full list of services. And there's even a book online function. So if you want to book a consultation or any services, you can do it right from there. On Instagram, most you're going to find me is injector Kristin, k, r i s t i n Scandanavian. I n on that one. So you'll find me on there everything is also over at ethos aesthetics, that's the best way to find me is truly on Instagram or make an appointment, I do have some virtual options as well. However, if you are interested in testosterone replacement, or hormone replacement therapy, those are controlled substances. I need to physically see you in the office once you need to come in and sit in my chair and face me and have a conversation so that we can do our examination. One time and after that, if you're a candidate for treatment, we can do everything virtual, we can do virtual follow ups, all of that medications can be sent right to your door. Depending on states, I don't have it right off the top of my head, some states, I cannot practice telemedicine and you can't have certain things shipped to. But for the most part, we cover most of the country. So peptide therapy, you know, ordering bloodwork, all of that we can do remotely. So there's a lot that we can do

Philip Pape 1:16:22

there. That is great to know actually that distinction. You can find Kristen at ethos, and Avon, I'm gonna include all the information in the show notes, if those medical esthetics.com at injector, Kristen at ecosystemic. I know it's a lot. I'll have it in the show notes. And then also the podcast, which is going to start up again for another season. And just a pinch podcast. So go follow that. And what was a was one more thing I was gonna say. And I can't remember what it was. But it's been awesome. Oh, I know what it was. For folks listening. I definitely vouch for Kristen. I mean, I met her through another man a very high standards and ethics and Andrew and that's how we find people we trust. And again, Kristen mentioned this, this industry is rife with charlatans. And so you've got to be careful and find good people. And Kristen is one of them. So Kristen, thank you so much.

Kristin Gemme 1:17:05

It was an open book and is more than happy to talk to anybody about his experience with both testosterone and peptide therapy, everything that we've been doing. I mean, if you go on to the Instagram, you'll see he's written out like how it changed his body, his body composition, his blood, work, all of that. So if you have any questions, you can also seek him out. He'd be more than happy to give anybody a personal testimonial for how his experiences been awesome.

Philip Pape 1:17:31

And I'm declaring right now that I'm going to set something up with you and talk to you about it. And then hopefully I'll be able to talk about on the show of depending on what happens from there. So absolutely,

Kristin Gemme 1:17:39

knowledge is power. You just got to know where you stand. All right.

Philip Pape 1:17:43

Thanks so much for coming on.

Kristin Gemme 1:17:44

Thanks so much.

Philip Pape 1:17:47

Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 11/21/23 Philip Pape 11/21/23

Ep 124: How to Use Progressive Overload the RIGHT way to Build Strength and Muscle (Even in Fat Loss)

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others? Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.

Are your workouts actually making you bigger and stronger? Why do some people gain muscle and strength so much faster than others?

Today, we’re diving into the concept of progressive overload—what it is, why it’s important, and how to implement it in your training program.

I’ll explain the science behind how it drives muscle growth and strength gains and then provide specific methods for progressively overloading your workouts by increasing weight, reps, sets, intensity levels, and other creative approaches. These strategies apply to all training levels, from beginner to advanced. Finally, I’ll go over how you can use this principle even during a fat loss phase.

If you want my free detailed guide on progressive overload that you can download and reference whenever you want, just use the link in my show notes under Episode Resources or go to witsandweights.com/free.

Episode summary:

Progressive overload is a term that holds significant importance. As the principle that drives muscle growth and strength gains, understanding and correctly implementing progressive overload is essential to achieving physical self-mastery.

The principle of progressive overload refers to the gradual increase in stress placed upon the body during exercise over time. This stress can come in the form of increased weight, reps, sets, or intensity. By continually challenging the body beyond what it is already adapted to, we stimulate muscular enhancements and increase bone density.

An often misunderstood concept in the fitness realm is the Stress, Recovery, Adaptation (SRA) model. This model explains how the body responds to stress and the critical role of recovery in reaching new fitness levels. In the stress phase, the body experiences challenges to its musculoskeletal and nervous systems. The recovery phase then sees the body working to repair and adapt to these stresses, with adaptations occurring in the form of neuromuscular enhancement, hypertrophy, strengthening of connective tissue, and increase in bone density.

One of the most misunderstood aspects of progressive overload is the idea that it's impossible to build strength and muscle during a fat loss phase. This misconception often leads many to miss out on the benefits of progressive overload during their cutting phase. It's entirely possible to maintain, and even build, strength and muscle during a cut, as long as consistency and optimal recovery are prioritized.

Adding to the complexity of progressive overload are the various techniques used to increase weight and reps in weightlifting routines. One method involves adding increments or basing the increase off a percentage of one's maximum weight. Another strategy involves manipulating rep ranges, either by increasing reps each session or using a pyramid approach. All these techniques aim to stimulate muscle growth and help individuals progress in their weightlifting journey.

Moreover, the episode delves into different techniques for increasing intensity in workouts. One such technique is top set back off, where the first set is heavy and the following sets are lighter. Alternatively, you can perform multiple sets and then increase the weight for one final heavy set. The use of intensity techniques such as reducing rest periods, drop sets, and rest pause sets can also help save time and add variety to workouts.

In conclusion, understanding and correctly applying the principle of progressive overload can significantly enhance your fitness journey. Whether you're a novice or an experienced gym-goer, this episode offers valuable insights and practical strategies to help you reach your fitness goals.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:20] What is progressive overload?
[4:01] Stress recovery adaptation
[10:06] The four things that occur during adaptation
[14:23] The relationship between strength and hypertrophy
[18:14] Progressive overload for beginners
[23:30] Programming for progressive overload
[29:00] Progressing by weight
[30:42] Progressing by reps
[35:16] Progressing by sets
[38:48] Progressing by intensity
[46:16] Mind-muscle connection
[48:43] Post-activation potentiation
[49:30] Accommodating resistance
[51:31] Combining the progression variables
[53:29] Training during a fat loss phase
[59:15] Outro

Episode resources:

Free Progressive Overload Guide – https://witsandweights.com/free/progressive-overload-guide

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

Are your workouts actually making you bigger and stronger? Or are you just going through the motions and spinning your wheels? Why do some people gain muscle and strength so much faster than others? If you want to learn how to use the highly misunderstood and misapplied principle of progressive overload to actually build strength and muscle, even in a fat loss phase, you'll love today's episode. Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in Wits & Weights community Welcome to another solo episode of the Wits & Weights podcast in our last episode 123 Why you're not achieving your fitness goals with Mike Milner, we unpack the DNA of success. To understand why so many of us failed hitting our health and fitness goals getting deep into the mental game. Today for episode 124. How to use progressive overload the right way to build strength and muscle even in fat loss. We're diving into the concept of progressive overload what it is, why it's important and how to implement it in your training program. I'll explain the science behind how it drives muscle growth and strength gains, which is one of the most misunderstood pieces here. And then provide specific methods for progressively overloading your workouts by increasing weight rep sets intensity and other creative approaches. These strategies apply to all training levels, from beginner to advanced. And then finally, I'll go over how you can apply this principle even during a fat loss phase buckle in because this is going to be an epic, all encompassing episode on this topic. And if you want my free detailed guide on progressive overload, that you can download and reference whenever you want. Just use the link in my show notes under episode resources, or go to wits & weights.com/free. Alright, let's get into today's topic, how to use progressive overload the right way to build strength and muscle even in fat loss. Oh, I took a lot of time to research this topic because it is so important. It's probably progressive overload is probably the most important principle for building strength and muscle, and also one of the most misunderstood. Progressive overload refers to the gradual increase in stress placed upon the body during exercise over time, this stress can come in the form of increased weight sets, reps intensity, the key is that the body is continually challenged beyond what it is already adapted to. Now our muscles have a remarkable ability to adapt to whatever demands we place on them. I mean, it's a beautiful thing. I talk about muscle first health and a muscle centric approach. Muscle is an organ, and it is the organ that we have the most control over we can change we can add to it skeletal muscle is just a beautiful thing. And it elevates everything in our health and fitness. But in order to become bigger and stronger, we have to force further adaptation by providing a new overload stimulus. Now real quick, the term overload, I think is a misnomer. Because you are not actually going past the point of your your ability, you are pushing the very limit of your ability, thus causing the adaptation. So just want to get that out of the way, in case the term is misused. Now, if you don't have progressive overload in your training, your results are going to quickly plateau. And so if you've been in the gym for years, hitting the same weight, not making progress not getting stronger, not building muscle, maybe not using fat either. This is likely very much the reason why. Now I've heard progressive overload explained in many different ways. And I'm going to share the one that I find the most helpful today. And that is through the stress recovery adaptation model Sra. Now you might see it referred to as the stimulus recovery adaptation model as well, same thing, we're going to use the word stress, it gets the job done. So progressive overload is the gradual increase of stress placed upon the body during exercise over time. And this stress pushes the body out of homeostasis. And this force is a physiological adaptation during the recovery in order to return to homeostasis. So that's 30,000 foot view. Now let's get down to the 10,000 foot view here. Let's start with stress. The stress in this case refers to the challenging of the musculoskeletal and nervous systems through exercise induced fatigue. Now as to the mechanisms of how this occurs in the body, I want to clarify something here. Because the old theory was the muscle tear and repair model, also known as the muscle damage hypothesis, and this has been challenged in recent years. This is the idea that, you know, muscle hypertrophy occurs because your, your muscles get torn up and damaged, and then they have to repair themselves. And while it is clear that hypertrophy can occur can occur with some of that muscle damage existing, it's not necessary for growth, that's a key distinction. And so you might see them happening at the same time. But it doesn't mean that it's the cause of it. In fact, too much muscle damage can be detrimental, right, because they can impair your recovery and impair your performance. And this is why one of the things I say is don't chase soreness, soreness is an indication of tearing, but it has nothing to do with hypertrophy, it may be an indication that you're doing something new for the first time, it may be indication you've torn muscle fibers. But those are independent of the stress that we need for progressive overload. So key point there. What the evidence does suggest is that two things mechanical tension, and metabolic stress, okay, mechanical tension and metabolic stress are the critical drivers of muscle growth. Mechanical tension is simply the force that you put on your muscles during lifting, especially when they are stretched under load. Right, so you think of going into a full range of motion, the full contraction and he centric loading of a muscle that involves mechanical tension. Now, metabolic stress results from the accumulation of byproducts of anaerobic metabolism, things like lactate, when you're doing more high intensity or high volume exercise. So this would be more higher higher rep type movements or pushing to failure or fatigue or whatever. But it still occurs when you are undergoing a high level of mechanical tension. So these mechanisms, what they do is they induce muscle protein synthesis and hypertrophy, the growing of muscle size, without necessarily causing muscle damage. So that's the distinction. So again, while muscle damage may contribute, or may be associated with hypertrophy, it's not the sole or even primary driver, and it's not required for muscles to grow. So regardless of all that, because I am getting somewhat into the science here, by progressively increasing the demands we place on our body, again, whether through increased weight sets, reps intensity, we cause this greater disruption to homeostasis from that stress. So that's stress, then we have recovery, talk about the recovery aspect of the SRA model, the body has to work harder during recovery. Okay, that's the time between your workout sessions where you eat sleep rest, it has to work hard to return to that baseline, get homeostasis, so that it can supersede the previous level of fitness. So your level of fitness will remain static unless you've got the stress. And then during recovery, your body works to get beyond that previous level so that it can handle the stress that's similar to what you just placed on it. So after a workout, the body does four things. All right. The first is muscle protein synthesis. probably heard this before MPs. This is where the body repairs, debt, repairs damaged proteins, and it builds new muscle tissue. And this is the process behind muscle growth. And this is why we need our protein

Philip Pape 08:36

and our energy overall calories. The second thing after workout is it replaces your glycogen stores your energy, which gets depleted during exercise. The third thing your body does, it removes metabolic byproducts, substances like lactate that accumulate during exercise, these are cleared out. And then fourth, it restores hormonal balance. So catabolic hormones like cortisol, the stress hormone, and anabolic hormones like testosterone and growth hormone are restored. So like IGF one right, these get restored these are all important things that your body are doing during the recovery phase. And you need sufficient recovery to then enable the final part of this model of this process adaptation. So again, stress recovery adaptation, adaptation refers to the body's process of becoming stronger and more efficient. Following recovery, TIG those are important points stronger and more efficient. Now, you may also have muscle mass that goes along with that to to enable those increases in strength and efficiency, but that is more of a byproduct. Okay. Remember, the body tries to maintain a stable internal environment what we call homeostasis. When stressed, it not only returns to baseline, but then adapts to better handle future stress. Right higher level of fitness, also known as Super compensate Asians. This adaptation phase is where the gains in strength and size occur. And so I want to mention four things that occurred during the adaptation phase. The first is neural muscular adaptation. This is a very important concept. So listen up, this is where you have improved efficiency in your nerve signals that cause muscle contractions. Right? This leads to an increase in strength early on, especially when you're beginner or when you're doing a new movement, even if you don't have noticeable muscle growth. So this is a this is a leading mechanism that's very important neuromuscular adaptation. The second thing that occurs during adaptation is hypertrophy. So this is simply your muscle fibers growing in size. The third is the strengthening of connective tissue. All right, for the older folks out there, if you're in your 40s, you're in your 50s, this is really important too. Because this, these, these things start to get a little bit worn down with age, let's say, your tendons and ligaments will become stronger in response to the loads placed upon them. This is also why we don't want to overdo it, especially as we age, right, we don't have the right amount of volume, right amount of stress and progress over time and not overdo it. And the fourth thing during adaptation is an increase in bone density, bones become denser and stronger in response to the stress of resistant strain. So we, we can see here already that this process is creating a lot of changes in our body that are super beneficial for our health, for our strength for function, for longevity, for for everything you can imagine, it's all all good. It's all benefits. And so for these adaptations to occur, what I'll call optimally, the body needs, what adequate nutrition, okay, so it's not just about the lifting, we need enough protein, we need enough calories for the muscle protein synthesis for replenishing your glycogen stores. And we need the rest and sleep that goes along with it. To facilitate the maximum recovery. Now I'm going to talk toward the end of the show about how you can still train with the principle of progressive overload during fat loss when you don't have enough energy coming in. I'll talk about that. But to maximize it, you need to be in a maintenance or in a surplus. So the most critical piece of all of this is that this adaptation allows us to subsequently handle greater workloads and demands. But then you need an even greater stimulus the next time and a greater one after that, right. You can't just keep building without the added stimulus. Because you need to keep driving these new adaptation upward to support continued gains in size, strength and power. So this is why beginners can squat three times a week, and can make very rapid progress. Because the the stress just isn't that high in absolute terms, but it's high enough in relative terms to cause the adaptation and cause a very quickly. So you can recover in two days, you can repeat the same movement at a higher level of fitness you were two days ago. And you could repeat this for several months before the stress starts to become too great to be able to apply that frequently. Right. And so beginners can really take advantage of this early on. Take advantage, the neuromuscular adaptation and the frequency of these movements. Once you get to intermediate and advanced stages, you're going to have way more stress on the body because you're simply at much higher loads. So even though you've adapted to it, they still place a great stress on your body and it takes longer to recover and to adapt. But if you wait too long, like if you wait three or four weeks, let's say between movements, the adaptation adaptation will regress back to the previous level. And so you can either have find the sweet spot in frequency, or use techniques to maintain strength between the higher stress, bouts, you know, between your heavy lifting sessions. So that's where programming gets a little more complicated. The key takeaway to all of this remains that progressive overload through managing training, stress and recovery, right sleep, rest. Food is the driving principle behind improved performance over time, you need enough stress in your workouts to cause the adaptation, you need enough recovery but not too much. And then rinse and repeat this for massive increases in strength and muscle early on. And smaller but ongoing relative muscle and strength increases as you get more advanced. Okay, so that's the principle of progressive overload probably could have been its own episode. But the next topic we need to understand is the relationship between strength and hypertrophy, especially when discussing training outcomes. So we're gonna start with strength. Strength is largely a product of neurological adaptations. That's one muscle cross sectional area. That's too and the specific skill of the movements being for for performance, also called specificity. That's three. Alright, so neurological muscle size, specificity, When someone starts training effectively for the first time, rapid strength gains occur without substantial increases in muscle size yet, but they'll happen, they'll happen pretty quickly afterwards, you know, within weeks, they'll start to occur. And this is due to improvements in the efficiency of the nervous system, right? Think of it as as your brain, your mind, your mind body connection. finally waking up and realizing that you want to put this demand on it for this movement pattern, and you need to become more efficient at it. And your your latent or inherent capability is there, you have the muscle for it, you just have never recruited it before. So now your brain starts to better recruit your motor units, it increases the firing rate of those movements, it improves the coordination of your muscle groups like the whole system just starts to come together in this beautiful ballet of movement that makes you an efficient machine for that training for that pattern before you actually need to build more muscle tissue. So that strength hypertrophy, on the other hand refers to the increase in muscle size. So while larger muscles have a greater potential for strength, muscle size alone does not directly translate to maximal force production. I've mentioned it before hypertrophy is driven more by metabolic stress, it's the mechanical tension and then a little bit of the muscle damage. But I always like to say that strength leads muscle, focus on the strength, build the patterns, and then you'll start to build the muscle. And then that increase in size and the ability to move more weight will allow the hypertrophy piece to become much, much more efficient and effective down the road. So for beginners, the initial phase of strength training is dominated by neurological adaptation. And that's why you can get significantly stronger, right, you can double or triple your squat, your deadlift, your pressing your bench within months, without necessarily seeing a huge change in muscle size at first, and then over time as your body becomes more efficient. And then you lift the heavier weights, you've caught up to your latent ability. And now the stimulus for muscle growth becomes more pronounced. And then hypertrophy starts to contribute even more to strength gains, and they're kind of working together at that point. So the relationship between strength and hypertrophy gets more complex as you advance in training age. And then things like genetics, your training style, your specific programming, how consistent you are, have a much greater influence on whether you gain more strength or size. So again, beginners, if you're listening, or if you've not ever done this effectively, before you're a beginner, you can focus on a general strength training program. And I highly recommend one that uses barbells, with the big compound lifts in the four to six rep range, very simple, very effective, very time efficient, this will lead to low strength gains, and then over time I purchase a fee. And then as you advance, you may need more specialized programs to target either of these depending on your goals, right, you might be doing some power building or upper lower splits, or, you know, conjugate type program, you might do bodybuilding program, the sky's the limit in the future, but start with general strength. Either way you go like whatever your programming looks like the volume and the nutrition have to be sufficient for you to keep growing. Now, I want to give you the big picture of how do we implement this. And then I'm gonna dive into specifics on different methods. Like I said, this is going to be, this is an epic episode, you're gonna have everything in here. So let's start let's talk beginners first, okay, for beginners who are new to strength training, and that includes all of you listening, who the light bulb has gone on. And you realize you have not been trained the right way all these years. And that's a lot of people, I'm sure listening to this podcast, that was me about four years ago, when the light bulb went off. If you were in that category, progressive overload follows a linear, straightforward progression, we actually call it a novice linear progression for that reason. And the most basic approach is simply add weight to the bar, or dumbbells or whatever you're using, add weight each session, same number of sets, same number of reps, just add weight. That's all you need to do as a beginner. So if you, if you squat at 95 pounds on Monday, you'll squat 100 pounds on Wednesday, then you'll squat 105 pounds on Friday, right? Or maybe you'll go up by 10 pounds initially, and then it'll lessen to five pound jumps, and then maybe you'll do two and a half pound jumps. The point is to go up in weight, right, and I know I get that that's not exactly linear, but linear, meaning all you're doing is changing one training variable. Now there are some other movements for beginners that you might incorporate, like chin ups, right after a few weeks or so you might incorporate chin ups where the overload, you can't just add weight to chin ups, right. You're either going to gain weight in your body and that's going to make the chin ups harder. But you should still be able to get the same number of reps as you increase in weight. Thus, you are progressively overloading or you can add more reps like you're getting stronger so you're able Get more reps. Or you can even add weight using something like a dip belt. So I'm going off on a little tangent, but beginners often ask this because early on, you might end up doing something like chin ups. And it's kind of an oddball movement compared to the other loaded movements. As a beginner, you're gonna prioritize form and technique above all else. But don't let it be an excuse, not to progress. Get it Get this all the time, hey, I haven't been progressing in three months, why not? Well, I've been focusing on my form, you don't need three months to focus on your form, you just need a few sessions, get some feedback early and often use form videos, get a coach posted in the Wits, & Weights Facebook group, you know, reach out to me, don't use that as an excuse, even though it is important. So it's a fine balance. Another thing for beginners that's really important, I think, is to train through the full range of motion. This is not the time to be doing partials or, you know, you know, rack poles instead of deadlifts or spot presses instead of full bench presses. This is the general strength adaptation phase, you want to be doing full range of motion, that means below parallel on the squat, that means the full shrug at the top on your overhead press. That means touching your chest on the bench and then blocking it out at the top. Right. And you know, if you're not doing these things, right, you know who you are, it means you're not training training through the full range of motion, right? Partial range of motion, yeah, you can lift more weights, but you're not overloading the full, you're not loading the full movement. And when we talk strain, and we talk specificity of movement patterns, neuromuscular adaptation, you have to train through the full length of the muscle to get the benefit. So just FYI, on that. Last thing for beginners, I want you to log everything, like log them in a notebook, or an app doesn't, it doesn't matter, well, whatever works for you, whatever works for you. loads, log, your exercises, your movements, your loads, you set your reps, add any notes about how it felt, right? Just see, or what are you going to do next time? What did you learn about it anything special about the conditions of your training, start logging everything, get into a habit of doing that? So that's it for beginners, right? And again, we're gonna get into specifics, much more specifics on various methods in the next section, but hold on for that. I want to mention intermediate trainees for a brief while here, because a lot of beginners wonder, what do I do after I've run out for like, 346 months, I've started to plateau on my big lifts. I'm increasing the weight every session, but I'm starting to plateau. Right? Initially, I'm gonna say, Well, can you get creative? Can you instead of doing three sets of five, can you do five sets of three? Can you do a top set, and then a back offset like things like that, which kind of still let you increase by weight and not really change much else. But eventually, you're going to truly plateau. And that's because you're at the point where the stress is so high that you can't recover quickly enough to adapt and increase it in the next session. And so now it stretches out, now you might only be able to go up each week, right? Or even longer than that. And at this stage techniques, like heavy versus light days, where the light days don't place too much stress, but maintain your strength, or top set back offset, or rep ranges, and other advanced methods. Those are what are going to allow you to continue with that progressive overload. And we're gonna get into all those in a bit. So stay tuned for that. This is just a high level kind of public service announcement for intermediate lifters.

Philip Pape 23:31

I want to take a quick detour on the programming and then we'll get into the methods. So when your lifts start to plateau on a three day per week program, I think you have two really good options. The first is heavy light medium. And the second is a four day split. So heavy light medium is if you want to continue working out three days a week. And what you're going to do is fluctuate the intensity, that's the weight on the bar, and the volume of your sessions throughout the week. And so instead of like squatting heavy three days a week, you're going to do for example, a heavy day, where the volume is low, you might have three sets in 85 or 95% of your max of your one RM we call it a load, right, and lower reps, like three to five reps. So this might be your three by five day, for example, then Wednesday might be a light day, this is where you're going to have maybe an extra set or two but at a moderate volume, it still might be three sets but it's going to be lighter weights, it's gonna be like 60 to 75% of your one RM little bit higher reps, let's say eight to 12 reps. And then you're going to have a medium day on Friday, which is kind of splitting the difference this is maybe maybe four sets and like 780 5% of your one hour for like six to eight reps right and and you can look this up you can google HLM heavy like medium. There's a million ways to do this. It was described really well in practical programming, which is like the sequel to starting strength. Look up any of Andy Baker's articles on the subject. The point is that By rotating these parameters, these training variables, it allows you to continue pushing on a weekly basis, but then maintain your strength on a session by session basis. And then it allows for more recovery. That's the point. So that's option one. The second option when you have to, when you've plateaued, is a four day split. And this is probably the most common thing that people do, it spreads out the fatigue a little more, it basically splits your body in half, usually like upper lower upper lower, so you do upper body on Monday, lower body on Tuesday, upper body on Thursday, lower body on Friday, that's the most typical, there's a lot of different ways to do it. But this now hits the muscle groups multiple times, but it's not like you're squatting every session. So you can technically add more volume to certain movements, because you're spreading it out. And the frequency ends up being two times per week for each muscle group. So an example of that would be on the upper days you would do maybe one that's focused on, well, here's the approach I like take the four big lifts, and just split them up across the four days as your main lifts. So bench on Monday, squat on Tuesday, press on Thursday, deadlift on Friday, that's just one example. You can arrange them however you want. But but make sure to have like, upper lower upper lower, lower, lower upper lower upper. And then you would have accessory lifts and direct or isolation work after those main lifts. So on bench day, you might then do an incline dumbbell bench after the flat barbell bench, and then have a couple other movements for your shoulders. And then maybe biceps, right. So I'm not going to get into more detail than that. The point is that now you can progress, continue to progress all your lifts while managing fatigue compared to the full body. And because you are for example, benching on Monday, even though you don't bench again to the next Monday, you are pressing on Thursday, and you're probably also doing some chest related work on both days anyway. So you're kind of maintaining your strength between the weeks right between the sessions. Okay, that's, that's more than I even wanted to get into on programming. Because even though programming is important, I think the principle of progressive overload, we want to focus more on the specific session based strategies, right that to provide that overload. And I'm gonna do that now. But before I do, I mentioned it earlier, friendly reminder, I created a detailed guide for you on progressive overload. To go with this podcast, just click the link in my show notes under episode resources, or go to wits. & weights.com/free. Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique, and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching, or use the link in my show notes to apply today. I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now back to the show. Here we go. So this is going to be organized by the types of ways you can progress. You can progress by increasing weight, reps, sets, intensity, or some combination of these variables. So I've got a lot in here again, this is an epic episode. So listen through all the way and you never know what you're gonna learn. How do we increase by weight? All right. The easiest way to do this with what we already talked about, just increase the amount of weight each session for your movement, add some increment, it might be two and a half 510 pounds, maybe it's 20 pounds when you're just getting started. And that's it. Simple. Okay, if you're a beginner, that's all you've got to do. You can almost not even listen to the rest of this episode, and you've got your game plan. Okay, another way to increase weight is to if you are logging your lifts, and you know what your last maximum was your last, let's say five rep max, which we would call your five rm and now you're doing another five, like three sets of five, for example. And your last three by five RM was, you know, 200 pounds now might maybe you aim for 205 pounds, even if it was several weeks or months ago, because you've been for example, rotating through different lifts and maintaining your strength on all those muscle groups. But now you want to come back to this specific lift and you Want to try to beat your, your weight from last time? All right. So that's another way to do it, that's more of an advanced strategy. But another way to increase weight is to base it off your percent of your one rep max. So if you know what your max is for the training cycle, right, let's say it's 375, on the deadlift, all right, and you want to do 80%, on RM, then you can do 80%. And then next time do 85%. And that next time 90% of the reps might change. And that's where we get into multiple training variables. But the idea here is that you can increase the weight based on a percentage, okay? That's really it for weight, it's kind of a simple variable, if you're gonna leave it at that now I'm gonna get into reps, this is where we start to make it more flexible. Yeah, more complicated, but more flexible. All right. Generally, when we're talking reps, we're talking about rep ranges, like if you are working in a range of eight to 12, very common rep range, all you're going to do is you're going to do, let's say,

Philip Pape 31:01

three sets of 10, this week. And then next week, if you kept the weight the same, you can hopefully do three sets of 11. That's, that's a simple way to increase reps. That's not typically the way that I do it. But that's one way to do it. The way that I do it is a rep range method, where you drop the load during your workout set to set to stay in that rep range. And then next time you work out, you increase the load, and you keep doing it until the reps fall so low that they're out of the rep range, and then you reset. So let me explain what I mean. Let's say you do three sets of eight to 12. And you 100 pounds, I don't know what a moron, I'm gonna say what movement we're doing, let's say you're lifting 100 pounds. And on the very first set, you're able to get 10 reps. And it's it's very hard to get those 10 reps, that's what we're talking about, right? It's very hard to you couldn't get an 11th REP. Or maybe you could have gotten 11. But we're talking direct isolation work here, for example, like bicep curls, you just max out and you get 10 reps. And then you take your rest period, let's say two or three minutes, on the next set, you should be able to get no more than 10. And probably you should only be able to get nine, eight or nine at that same weight. All right, so you do it, let's say you get eight. Now on the third rep, you have a choice. Since you're in the bottom of the rep range of eight to 12, you can either stay at that weight again, and you're not going to hit eight, you're going to hit like maybe six or seven. And that's okay to do if you want to do it that way. Or you drop the load by about 10%. So that you can stay within that eight to 12 rep range. And it's as simple as that then, next session, right, maybe it's a week later, the same movement, you increase the weight to let's say, 110 pounds, right 5% 10% depends on getting what movement we're talking about. So you get 110 pounds, and now you're able to get, let's say, nine reps. And then on the next one, you get seven reps, oh, now you're gonna drop the load to 100. And now maybe you get eight reps again. Alright, but you still got within that eight to 12 on the first set. So we're gonna increase the weight again next time, now we're gonna go up to 120. On the next session, you do 120. And that first set, you're only able to get seven reps. All right, you're going to drop the load to 110, try to get between eight to 12 Drop, drop it if you need it again to say it's 12. But that first set tells you it is time to reset. And so the next time you do the movement, you go back down to some weight higher than the last time you started the cycle between eight to 12. And that might be going back that might be going to 105 pounds. Remember, when we started this example, we were at 101 10 and 120. Maybe when you reset, you go to 105. Last time you got 10 reps at 100 pounds. This time, you're trying to get 10 reps again, at least, but at 105 pounds. So you see how it kind of rotates up and down and up and down. But generally trends upward over time. That is my preferred way to use rep ranges. So I wanted to spend a decent amount of time on it. Now, some other ways to use reps are for example, you can do your normal workout. And then on the last on the last set, you just go all out and do as many reps as possible to failure even if you weren't necessarily targeting failure on the first few sets, right? Another way to do it is to do ramp up sets actually increase the reps, when I already said that you're dropping the load and you're increasing the reps. So increase the relative intensity of the sets. So scratch what I just said. Okay, what I wanted to say here, let me be specific is you can keep the sets the same, but reduce the rest periods. That's what I wanted to go with this. So let's say three sets of, of 10. Right? But you reduce the rest periods between them from two to three minutes down to maybe 30 seconds. And we're going to talk about some of these intensity things later on. But when you do that, what's going to happen? Well, the reps are going to drop. So you can Drop the load to keep the reps the same. And you might have to drop it more than you would otherwise, knowing that you have less rest, go to them saying. So, intensity techniques we're going to talk about in a second. But I wanted to talk about reps. And I mentioned that rep range method I prefer, okay, hopefully I didn't lose everybody there. Let's talk about increasing now, by sets. Okay, sets is an interesting one, because you can't keep increasing sets forever, right? For for practical reasons, mainly, but also volume and fatigue, meaning if I'm doing three sets this week, then four sets, and five and six, I mean, if you get to 10 sets of an exercise, you're gonna be in the gym for three hours. And that just might be completely exhausting, right, but let alone the stress that you're trying to add. So however, I have run programs, where I will cycle for like four weeks, on an increasing set basis, and leave everything else the same. And then I will reset back to the original number of sets, but at a higher weight. So you might do three sets at whatever weight and reps, next week, same weight and reps, but just add a set the following week, add a set the following week and a set, and then you reset back to three sets but at a higher weight. So that's one way to do it.

Philip Pape 36:16

Another way to do it is to add extra sets at the end of whatever sets you have as like a top off at a higher weight. Now this is kind of the opposite of top set back off, which I'm going to talk about in a minute, this is actually doing like two or three sets, and then increasing the weight. And doing one more set really heavy. This came up in my research on this topic, this is a way to program it, it's not something that I personally like to use, I actually prefer the opposite. And that is the first set being heavier, and then a back off set being lighter. So let me explain how that works. And I really love this with bodybuilding programs, because it's very time efficient. And if you are training to failure effectively, like if you're really getting all those effective reps in, you may not need a third set. That's that's the goal here. So the idea is to follow your heavy top set with a lighter back offset. And the way this looks like is you would perform a, let's say you're doing barbell rows, right, you would do your work set at like three to five reps, at whatever weight it is to get three to five reps. So it's gonna be pretty heavy. And this targets strength in neuromuscular recruitment, all the stuff we talked about, then you take your rest period, maybe it's three minutes, maybe it's five minutes, and you reduce the weight by say 10 to 20%. And do it for like six to eight or eight to 10 reps, whatever makes sense for the load. And you might just have to do one back offset, maybe you do too, right. So maybe it's not just top set back off, it might be top set, multiple back offsets. I also like this approach, when there's a lot of fatigue from the movement. Like for example, if you've got a history of low back fatigue from your deadlifts, or your squats, but you want to keep pushing the top weight on the first set, you can do that and then use back offsets to manage the fatigue that way, you're you're hitting the stimulus, you're hitting the strength, but then you're still getting in some volume. So the intensity of the top set, combined with the kind of the metabolic stress of the back offsets gives you a nice stimulus, right. And this can be done for main lifts, or big compound lifts, for example. The only other way I can think of in terms of adding sets and progressing with sets is if you add like a a supplemental isolation movement, right after a compound lift, to just throw in some extra volume, but I mean, then you're just talking about you're doing another workout, you're just doing another exercise, but you're kind of building that, that muscle group, so to speak, in a way that where it's already warmed up. And now you're just kind of throwing in an extra set. Okay, so that brings me to intensity techniques, okay, and there are a lot of these, there are a lot of intensity techniques. And by intensity, I'm using it in a little more loose sense, not just weight on the bar, but actually overall stress. So one easy way to do this is to reduce your rest periods. And there are definitely advocates have who point to the science and I've seen kind of a mixed bag here, of why don't we just reduce all our rest periods go toward failure. And on the second and third set, we're gonna get way less reps, but we're getting effective reps, if you subscribe to the effective reps theory. Now others will say well, that's not the that's not the whole picture. There's something to be said by those earlier reps that contributes to hypertrophy. And so we should take full rest periods. My take on it is do a little both. Just have fun with both and add some variety. It's fun. If time is a big concern, then yeah, you can reduce your rest periods knowing that it's going to eat into the amount of reps you can get in the subsequent sets. Okay, so anyway, this is a variable that you can change. Most people I'm in my pay And don't rest long enough when they're when they're beginners and they're doing compound lifts, they're just not resting long enough. But later on, when you get into advanced techniques, this is a way to toggle the intensity. Another one is drop sets. Alright, so drop sets are simply doing a set, and then decreasing the weight, and then immediately doing another set without any rest, and then decreasing the weight and keep doing that. And you get like a huge pump that way, it's another way to kind of increase the intensity. Another one that I kind of alluded to already is called rest pause sets. And all this is is you do a set, you pause for no more than 15 to 20 seconds, and then you do your next set. And the idea is you shouldn't be able to do more than like half the reps of the last set when you do this. And the principle is, you've already exhausted the muscle or pre exhausted it, and now you're hitting just the effective reps. This comes from the dog crap. Yep, you heard that right, do G GCRA PP training method by Dante Trudel. And my coach, Andy Baker likes to use these and I find them a lot of fun, and they actually save time. So in some of your direct isolation work, it could be a good technique. Now there's a similar technique called Myo reps that you may or may have heard of, and seen on social media and bodybuilders and everything. It's a bit more complicated, you basically, you do an activation set, they call it and you go, just shy of failure, not quite failure, but then you rest for five seconds, but you rest for five seconds per rep that you were able to do. So let's say you did 10 reps. And it's like, you could have done 12. So you're just shy of failure, you would rest for 50 seconds. And then you would do many sets of like two to five reps with very short rest periods. And you just keep going until the performance just drops off a cliff and you're done. That's my rep said, that's the best way I could describe it. Again, I don't think it's too complicated. I just like rest, pause sets, just do a set, wait a short amount of time, do another way short amount of time do another easy. Okay, another way to increase intensity is very, it's controversial, I think because some people love it. Some people hate it, some people are like whatever. And that is an RPE, or an IR, our IR based approach. All right, RPE is rate of perceived exertion. And so it's on a scale of one to 10, a 10. RPE means you have no reps left in the tank, that's the most exertion exerting the set could be. The inverse of this is our IR rate reps in reserve, it's simply the opposite of RPE. So like, if RPE is one to 10, ar AR is 10 to one. So a 10 RPE is a zero, AR AR, you've got zero reps left in reserve in the tank, an eight RPE is going to be a two AR AR, you've got two reps. So you get what I'm saying. If you are very attuned to your body and your exertion level, and your ability to hit these numbers based on RPE, I guess you can use it like some of the some very skilled, effective, you know, bodybuilders and power lifters use this and some big names and people that I follow, including, like Dr. Eric Helms and others, have used these, you know, talk about these approaches and recommend them. So who am I to say, like, it's not going to work for you, I would say the big challenge here is that it's subjective. And I prefer things that are objective and repeatable. And so, you know, if, if the idea with RPE, and AR AR is to make sure you don't leave gains on the table, I like it for that, right. Like, if it pushes you, I kind of like it for that. But I think for a lot of people who use it prematurely, it does the opposite. It makes you think like, oh, okay, I'm gonna eight RPM done. And if if your coach or an experienced person saw you on video doing that, they say, Huh, that's like a six RPE, you probably had like two or three more reps to go. So I'm just putting it out there. If you're following that such a program, just make sure it's appropriate for you, and you're using it for the benefits that it provides. Okay. Another way to increase intensity is focusing on bar speed, right on velocity on power. This is focusing on faster contractions. So that's like on a bench press the contractions when you push the bar up. So for a benchpress continue with this example, you might lower the bar to normal one or two seconds rate, pause at the bottom for a second and then explode up. I actually use this approach on my what's called dynamic effort days for the Westside style conjugate program that I'm following, where we use a lot more sets, like eight or 10 sets of just a few reps, let's say two, three or four reps at a lighter weight, what you focus on pushing the bar really quickly in the contraction phase. So yeah, that's all I have to say about that. Again, there's there's controversy about how effective this is. If you're not very strong, how effective is it? Should you be measuring the volume with like apps and sensors and all that, if you want to get into all that go for it? I think it's very limited application to people who know how to use it, and I will do Then at that, okay, then we have tempo work, right? This is where, okay, so I'm not necessarily a fan of like going super slowly, in the full range, like, for example with a squat, going down slowly. And then I mean, I'm sorry, I'm not a big fan of slow, concentric. That's what I meant to say.

Philip Pape 45:22

The and I think I said contraction. In my last example, I meant to say concentric, but you know what I mean? I'm a fan of a slow eccentric with a pause, and then a fast concentric, if you're going to do tempo work, the pause, especially I think, is where the magic is because you stop the stretch reflex. So for example, pause squats with a squat safety bar or front squat, really good for a quad dominant pump, right? Like, if you want to really hit the quads hard from a hypertrophy perspective, you do a safety bar, squat down slowly, you pause for good, like second are to where all the momentum is taken out. And then you push up as fast as you can, as you know, and that's where you're kind of combining bar speed and power with tempo work to get a little bit of extra intensity. This, this could also work if you have dumbbells, and you just don't have heavier dumbbells, you could slow it down, right? Put a pause in there, slow down the E centric and then explode up. Okay, continuing on mind muscle connection. The mind muscle connection is one of these bro science things that I think has a lot of validity. The idea being that if you just turn off the music, turn off the podcast, sit with your thoughts and listen to your body and look at them muscle and really think through the full range of motion of the eccentric, and the concentric of the movement and contract throughout the movement, tighten your muscle, I think of bicep curls, like Arnold Schwarzenegger, right talks about that all the time, like looking at your muscle and imagining that it's growing right before your eyes. And I've seen plenty of guys, women too, who they'll do a bicep curl. And it's like, they don't even go all the way down. And it kind of just flinging it up and down. What I want you to do next time you do a bicep curl or anything like it is slowly go down to the full almost where you're locked out, but not quite that full lengthened movement in the bicep, look at the bicep, and the whole time, I want you to be contracting the bicep on the way down and on the way up, not just on the way up. In other words, don't become soft on the way down, contract all the way down, hauled in nice and bring it up. Okay, that mind muscle connection approach you might find greatly increases the intensity of how you were doing it before. And now you get more out of the movement for the same load. So that's my muscle connection as a whole. That's a whole topic in and of itself. Alright, then we have pre exhaustion techniques. And this is where I'm not talking about warm ups here. Like if you do a lift and you warm up the lift to the point where you're ready to go. I don't think of that as pre exhaustion, I think of that as like getting getting ready to where you can get the most out of it. Pre exhaustion is where you do something like an isolation exercise, right, like let's say a tricep exercise, before you do a compound lift, like bench press. So now you've exhausted you've pre exhausted the triceps, which is a key muscle involved in the bench press. And now the bench press is more challenging. And the the stress moves to a different part of the benchpress. Right, because now for example, your triceps become the bottleneck. And so and maybe it's not the triceps that you want to do it maybe you want to pre exhaust the your pecs with like flies or something. There's a lot of different ways to do it. But it could make the compound lift more challenging and in a different way, so you get something different out of it. Okay, the next one is called post activation potentiation. Okay, now this one's a little bit weird, but not weird, but I mean, it sounds technical. All it is, is performing a heavy strength movements, before you do a similar explosive movement. I mean, honestly, the easiest way to think of this is like overload. So do heavy strength movement, that's maybe two or three rm and then go much lighter, like a top set back off. But another way to think of it as doing a for example, rack pole, which is a partial range of motion deadlift, very heavy, but then do a lighter deadlift or power clean, and see if it enhances the performance of the ladder because of the increased activation of the former, just one of those things that are out there. Okay, just a couple more in this in this group, I told you this would be a lot accommodating resistance. This is where you add bands or chains. And what this does is it changes the resistance curve, it makes the lift more challenging at the points where the muscle is typically stronger. So for example, if you put bands on a barbell and connected to the bottom pegs of a power rack into a squat, it's going to be the the band is going to stretch and be really tight at the top of the squat. And that's where you're usually stronger as well, right? The sticking point is down at the bottom. So now you're adding challenge we're going Normally, it would be less challenging. That's the idea with bands or chains. There are arguments as to whether this is even effective for people who are not that strong. So this comes from the west side, you know, conjugate method, look into it, if it's something you want to try, there's, there's all sorts of ways to do that, with your deadlifts, with your bench with your squat. And then the last one under intensity techniques is intentionally overreaching. If you're feeling it, and overreaching, I'm using that term carefully, as opposed to overtraining overreaching is, if you know your body really well, if you're an advanced trainee, and you've been doing these lifts for a while, and now all of a sudden, you just feel extremely ahead of it ahead of it this week, like, I don't know you've over adapted, you just feel stronger, intentionally doing a little bit more, right? Maybe more on the weight depends on if you're like, in a program where you test your one RM that day. Because if you're not, I would just stick with whatever was programmed, but you know, getting an extra rep, even adding an extra set, these are options are always on the table. Like if I feel if I'm doing three sets of whatever, and I do the third set, I'm like, You know what, I'm gonna throw in another set in there, I feel that that's gonna be really helpful to me today. And I'm feeling fresh and ready to go, I'm gonna do it. So that's all, that's all that is. Alright, so some of these training variables can be combined in different ways as well, that I wanted to mention. So we're going to do that now. And then we're going to conclude with talking about fat loss. So stay tuned for that. So one, one method is called double progression. And I already alluded to this, basically, where if you're doing a rep range, you can, you can either increase the reps, or increase the weight, and lower the reps. And so you've got two variables going on. Honestly, there's so many different configurations where you can do that. And each coach will tell you something different. The way that I described earlier is the way I like to do it. But again, you can progress however you want. The second thing is called pyramid sets, or ascending sets. And this is actually increasing the increasing the weight each set, while the reps come down. Now, as I mentioned before, I like to reduce the weight and keep the reps in the range. But there is a technique where you increase the weight and the reps come way down. For straps, let's talk about this. These are cheater reps, okay, there's, this is a controversial area as well, in something like bicep curls, where you can just go to failure and then do one more rep with a little bit of momentum. I mean, is it going to hurt you probably not, isn't going to be effective, and maybe not. But maybe. And so there's, there's mixed evidence on whether like, it's even worth doing the cheater reps given the chance of, of injury. And, you know, like the cost benefit isn't really there. So they're, they're even forced reps in the context of having a spotter or an assistance, where, like on benchpress, you know, you do your last rep, and then you're on your last rep to failure, and you can't get it up and your spotter kind of helps you get it up. Again, I'm not sure there's much of a benefit to that. But I wanted to mention it because it is out there as an option. We talked about drop sets, so I'm not going to repeat that. And then there's something called stripping sets where you reduce the weight, you reduce the weight between sets. So it's kind of like drop sets, but you keep the reps constant. I mean, it's basically drop sets, trying to keep the weight constant. So you'd have to drop the right amount so that the reps stay the same. That's hard to do. So I would just go with normal drop sets. Okay. That's it for all the methods I hope that wasn't like ridiculously long or detailed. But what I want to do now, the last topic I want to address is, how do you train during a fat loss phase, aka, I'm gonna cut bro. Training for progressive overload during a calorie deficit is achievable. And I would say it's essential, like the principle of it is essential if you want to maintain your muscle mass. Now, if you're a rank beginner, you might be able to gain strength and muscle during a cut. Right? It's not optimal, you're better off being at maintenance or in a surplus. For most people, we're just trying to hold on to what we've got. And so the strategies might differ a little bit from those used during maintenance or bulking phase because of the reduced energy. But they're not that much different. But I am going to talk about the differences right now. Regardless, you are still training as if you are able to build muscles. So the the mental state is still geared toward progressive overload, alright. The primary goal during a cut is to maintain strength, and this preserves muscle mass. And strength tends to be the first thing to go followed by muscle mass. So even if you're not increasing your lifts, if you can keep them where they are, if you can keep them consistent, that is a form of overload relative to your bodyweight because you're losing weight. So don't forget that some people forget that like, Oh, my goodness, my list have stalled. But I lost five pounds or I lost 10 pounds actually, in that case, they in relative terms, they really haven't stalled you've actually gotten you've actually maintained or maybe gotten a little stronger relative to your weight. The second intensity, this is a big misunderstood area of cutting of training during a cut. And that is we want to focus on maintaining intensity, the weight on the bar. Rather than trying to increase volume during a cut. In fact, you may end up having to reduce volume, maybe not. But recovery is impaired because you don't have the calories coming in. So intensity is the most important rather than volume. Okay, the next thing during the cut is something called autoregulation. And we've already talked about different methods of autoregulation. But this is you being able to adjust your training intensity and volume within the session based on how you're doing that day. So that you don't overreach or overtraining, right. So like rep ranges are already a way to auto regulate in a way, because it's not, you're not just going for fixed sets and reps at a particular weight, you got some flexibility there, you can change the load between sets, right, that's one way to do it. Another way to do it is to find your max for that session on a lift, and then base, the remaining sets on that Max and the max might be lower than it was last time, but relative intensity is still there. Another thing I want you to focus on during the cut, because you don't have enough recovery capacity is efficiency in your workouts, quality over quantity. This is where you can experiment with some of what we talked about, like the mind muscle connection, or shorter, more intense sessions, or just having two compound lifts. And one accessory instead of you know, two compound lifts and accessory and two or three direct movements, right just kind of shortening the number of exercises, but really focusing on quality. We talked about progressive overload as being not just about the stimulus or the stress, but also about the recovery. So you get the adaptation. And during a cut recovery becomes a harder resource to come by. And so it's even more important that you get enough sleep, that you manage your stress that you're hydrated enough, right? To maximize that recovery, you should be doing those things always. But it becomes that much more crucial during a fat loss phase. And then the last thing is even small progressions, like adding a rep, or slightly increasing weight can be significant when you're in a deficit for some of the reasons we already talked about. So when you're cutting, it's important to have realistic expectations, right? The rate of progress is not going to be the same as it is during maintenance or a surplus. So the focus is more on intensity, quality, and maintaining as much lean mass as possible. And of course recovery. It's like finding that sweet spot where you're providing enough stimulus to maintain muscle without over taxing the system. Okay, I think we're on coming up on an hour. Now, we covered a lot of detail today. But I think it was necessary to thoroughly explain the what, why and how of progressive overload. And here's the thing, if you're a beginner, don't be overwhelmed, you have the easiest job in the world. And that is just push the weight up session after session in a linear fashion to get much stronger in a matter of months, and pack on your first five to 15 pounds of muscle. And then when your list start to plateau, you'll be able to expand your programming, do more techniques as an intermediate lifter to keep the gains coming. And here's the thing, you've got this beautiful epic episode that you can always refer back to, for the many ways to do that. Or you can always reach out to me, you can schedule a free 30 minute results breakthrough session using the link in my show notes. This is a 30 Minute totally free call no selling or pitching you on my coaching whatsoever. We're just going to map out your specific strategy for nutrition or training whatever you need the most help with. And I can point you in the right direction when it comes to training effectively using progressive overload so that you can make progress. And again the link to schedule a free call is in my show notes. I always have a few slots each week. All right in our next episode 125 peptides, hormone therapy, medical esthetics and personalized wellness with Kristin Jim. We discuss peptides, hormone therapy, medical weight loss, and other ways to complement lifestyle interventions to optimize your health. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast.

Philip Pape 59:23

Philip Pape 11/17/23 Philip Pape 11/17/23

Ep 123: Why You're Not Achieving Your Fitness Goals with Mike Millner

What's REALLY holding you back from achieving your fitness goals? Is a short-term focus on "weight loss" setting you up for long-term failure?

Today, I'm extremely excited to welcome to the show Mike Millner, a high-level nutrition coach and a business coach who has a gift for understanding the personality-based needs of his clients and where people are in their journey.

In this episode, Mike and I unpack the DNA of success to understand why so many of us fail at hitting our health and fitness goals. Transformation goes beyond calories in and calories out, all the way to the hidden barriers that hold us back. We're talking about the mental game. This is a 'how-to-crush-your-goals-and-redesign-your-identity’ conversation.

Coach Mike has experienced the highs and lows of dieting and fitness and has learned how to overcome the psychological barriers and challenges that prevent most people from achieving their goals. He is the founder of Peak Optimization Performance or POP and the voice behind the top-rated Mind Over Macros podcast, where he shares his insights and expertise on nutrition, training, and, most importantly, mindset. He aims to help as many people as possible navigate life as healthy individuals in a sustainable and enjoyable way.

Episode summary:

When it comes to physical transformation, most people focus on diet and exercise. But, as our guest, Mike Millner, a seasoned coach talks about how mental evolution plays a critical role in achieving and maintaining physical change.

Mike brings to the table his wealth of experience in fitness and dieting, along with a deep understanding of the psychological aspects involved in the process of transformation. He delves into the often overlooked aspect of mental evolution that accompanies physical change. Understanding and addressing the mental aspect can make the difference between a temporary transformation and a permanent one.

He also shares his personal experiences with the diet industry's messaging around weight loss. Often, these messages focus on quick fixes and extreme methods, which, while they may bring short-term results, do not lead to sustainable weight loss. Mike stresses the importance of looking at the big picture, such as understanding energy balance and having a long-term plan for success.

Sustainable weight loss is a challenge that many people face. Mike addresses this by explaining the importance of viewing weight loss as an infinite game. There are no set rules or end score. Instead, it's about creating lifelong habits that are sustainable and enjoyable. He also discusses the importance of resource allocation and how unnecessary spending of finite resources, like willpower and time, can hinder our progress.

Another key topic that Mike delves into is the importance of recovery for mental health. Stress is an inevitable part of life, and without proper recovery, it can take a toll on our mental health. Mike shares his insights on recognizing when our bodies need more rest and how different modalities can aid in recovery and relaxation.

The psychology of goal achievement is another area that Millner explores. The fear of success can often hold us back from achieving our goals. Mike shares his thoughts on this fear and how to overcome it through mental reframing. He discusses the importance of having a support system in place, expressing gratitude, and making decisions that align with our desired outcomes.

Mike’s insights into the mental aspect of physical transformation are invaluable for anyone looking to make lasting changes. His focus on creating sustainable health habits, understanding the role of mental evolution, and exploring the psychology of goal achievement provides a comprehensive approach to mastering physical transformation through mental evolution.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:01] The moment his mindset shifted to confidence
[5:25] Mental vs. physical transformation
[8:17] Energy balance and CICO in long-term goals
[13:18] "Grit" vs. willpower in goal setting
[16:01] Top psychological barriers to fat loss
[18:21] Use of SMART goals and other theories
[23:23] Mental cycles, like training cycles
[26:35] How "mental diet" affects physical health
[30:01] Fear of success in fitness
[34:59] Power of language and self-talk
[39:16] Gratitude and positive psychology
[42:30] Short-term wins vs. life-long habits
[45:35] Mindset in muscle building
[48:21] What would Mike be doing if he didn't become a fitness coach
[50:33] Where to learn more about Mike and his work
[51:21] Outro

Episode resources:

Mike's podcast – Mind Over Macros
IG - @coach_mike_millner

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Mike Millner 00:00

You're not measuring success against, did I hit my macros perfectly? Did I work out seven days this week? Did I follow this, you know, supplement routine, like it's not 10 different things. It's just very basic three things. And now you give yourself credit. When you complete those three things you follow through on your commitment card. And what that does is it solidifies the behavior because you get a dopamine response when you complete the task, and it builds self trust and every time you follow through on those commitments that you make to yourself, you're just making little deposits into that self trust bank account.

Philip Pape 00:34

Mike Millner 02:35

Thanks so much. That was definitely the best intro I've ever received on a show. So

Philip Pape 02:41

that's the goal here, man, and it's well deserved. And you've talked about that journey a lot on your podcast, you know, not just being overweight, but also feeling ashamed dealing with orthorexia trying and failing over and over again, and then eventually finding, you know, balance some sense of balance, right, and empowerment over your health to the point where you can help others. So what was the pivotal moment that to use your words shifted your beliefs, from uncertainty, from insecurity to confidence in achieving your goals? Yeah, really,

Mike Millner 03:11

if I had to distill it down to one moment, it would be actually asking for help and getting the support that I needed. I tried, you know, I think I was very driven by my own ability to figure things out, almost to the point of stubbornness. And maybe you could call it just, you know, ego, because I felt like, you know, I, I grew up an athlete, I was very competitive, you know, I like to win. And so it was like that mindset, like, well, if I fail a diet, it's my fault, because I just need to try harder, I just need to be more disciplined, I just need to have more willpower. And I know that I can do this, I know that I can, can quote unquote, win. And it just kept me in this perpetual cycle of failing and blaming myself and being like, why can't you do this? Why can't you be successful? So it really was a moment of just, why do I feel the need to just continue to struggle and put myself in a position where my life was literally crumbling around me, where I was impacting relationships that were important to me, where I was losing people that I loved, because of my obsession with trying to lose weight. And I had a horrible relationship with my body had a horrible relationship with food, horrible relationship with exercise. And I was, quite frankly, just alone. And it was just me and my chicken and broccoli, and I was watching everything else fall apart. And yeah, it was it was really that kind of rock bottom moment where I was like, I got I need, I need some help. So the pivotal moment for me was really asking for support and finding a coach and mentor that actually poured into, to me to give me the belief and the permission to to fail and to try again and and to recognize that, you know, even though you know, maybe it wasn't my fault that a lot of those diets were unsuccessful. It was it was my responsibility to do things differently if I wanted a different outcome and it was really that shift of, you know, belief and support and accountability and permission to be myself and to do things my own way. That was was the catalyst for the change that I needed to make. Yeah,

Philip Pape 05:12

so what I'm hearing from you it's not about the process necessarily the How're the nuts and bolts, the nitty gritty it was the accountability and the support. Like you said, ego and stubbornness. I talk all the time in this podcast about how just just seeing a coach for one session can can blow your mind in terms of what not only what you learned, but the different perspective and how somebody can help move you forward. Would you say that your How did your mental evolution mirror your physical changes? Did they go hand in hand really was did one come first in this mental shift? Did this accountability and finding help really drive the physical changes eventually?

Mike Millner 05:48

Yeah, it's a good question. I think when you know, the the first time I had a two hour Skype session with Kristian Thibodeau. So he was my first mentor, that really, really opened my eyes. And he did not charge me anything for it. He, you know, I followed him and read his articles on tea nation, and a lot of like, the psychology based work that he was doing just resonated with me, because that's, that's the way that my brain works. I love to know the why and the how behind things, why are humans the way that we are? Why do we do the things that we do? And he explains a lot of that in his writing. So I reached out to him on a whim, thinking there's no way that this guy's you know, big shot T nation writer has lied to me, not only did he reply right away, but he's like, Hey, here's my Skype, you know, message me, or let's set up a Skype call and sat on the call with me for two hours. And the first question, as I'm going over my journey, the first question was, have you ever considered that all the things that you've been trying, like, weren't actually built for you? And I was like, No, I actually have not considered seems so obvious when you say like, yeah, of course. But I was like, the classic, like, just tell me the rules, and I'm gonna follow the rules. But he's like, Have you ever considered that those rules, like weren't actually meant for you? And I was like, No, truthfully, I haven't. So is, it was that just a little shift in perspective to be like, Oh, my God, there's this whole other possibility out there that I didn't even consider that maybe I've been barking up the wrong tree, that I need to actually understand what my body responds to what fits my disposition and my personality and my unique characteristics and values and traits, and, you know, everything from from the physical to the mental. And so it was really that belief shift that opened my eyes. So I think that, if I didn't have the belief, I don't think the physical acts would have followed. But it was just that little bit of hope that there was a light at the end of the tunnel led me on the path to changing some of the things that I was doing physically and, and looking at it through the lens of sustainability and permanent results in a lifestyle shift and identity shifts. So I would have to say that the the mental frame had to come first before the physical frame could follow.

Philip Pape 07:51

And that makes a lot of sense, because you've talked about how you went through physical transformations in the past, they just didn't stick. Right. As we all have, we might know exactly what we think we need to do, and even take the action to do it. And still, somehow, it doesn't stick. So I'm just gonna repeat what you just said, quote, have you considered all the things you've been trying were not meant for you? Right? I think that's really important. So let's talk about kind of distinction between what people think works fit in the physical realm, versus what what the big picture really says, let's talk about energy balance, right? We know that calories in calories out is the physics behind weight loss behind fat loss. But we also know from coaching real human beings. And like you just said that that's just a tiny piece of the picture when it comes to getting your goals. And a lot of this stuff is unhelpful, without context. Where does it fit in here? What's the bigger picture when it comes to actually achieving your goals for the long term?

Mike Millner 08:48

Yeah, I think the problem with energy balance in that conversation is it really does present things through a short term lens. And I don't think that there's ever the context of like, what's what's the Forever plan? I think we're so I think the biggest shift that needs to be made as a whole for somebody to really be successful. And when I say success, I mean, you reach your goals, and you stay there. Because we typically don't have weight loss issues. We have weight maintenance issues. And I think a lot of the things that are perpetuated in social media on the Internet, wherever you're getting your information is it's a very short term lens. It's a very, you know, it's six week challenges. It's 30 day detoxes, even the calorie balance equation, you know, factually speaking, yes, we have to be in a in an energy deficit in order to lose weight, but it just don't. It's not it's not the type of thing where you eat less, and then you just ride it out forever. And that's, that's the Forever plan. So nobody ever talks about that, like, this is a very short term intervention. And I find that message to be more damaging than helpful. Because what most people do when they hear that message is they start trying to eat less, and then they try to eat less and less and less and they try to extend the timeline of eating less and Annette and a inevitably they break and they reach that tipping point because they don't understand, like your body is trying to survive, your body's trying to adapt to the signals that you're sending it. So when you start moving less, because you have less energy, when you have more cravings when your hunger is through the roof, when you're fatigued, when you have hormonal imbalances, when you lose your sex drive, when you're getting sick more frequently, all of those can be a product of putting too much stress on your system. And eating less is a stress on the system. And I just don't think that we paint enough context where we deliver that message to say, what's the long term plan, if somebody, I think it should be a requirement that if somebody is going to put out the message of calories in calories out, it has to be followed up with the caveat of this is a very short term intervention. And if you don't know how to transition out of that, into maintenance, to restore homeostasis, to give your body what it needs to thrive long term, then we're really doing everyone a disservice.

Philip Pape 10:52

Yeah, and I think if you put it before that, you know, a fat loss phase is not fun, you know, it's not meant to be this enjoyable thing that you stick with forever. But I do what I want to peel back the onion a little bit on the weight loss messaging overall, like on this show, I've tend to use the term fat loss more than weight loss these days. But I know it's prevalent in the industry. And I know it helps with marketing and things like that. What are your thoughts on the phrase in general, and the fact that people put so much importance into weight loss? Yeah, I

Mike Millner 11:20

think, you know, again, it's the diet industry is very smart. Like you have people who are marketing geniuses, really. And that's why the industry is up to I think 80 billion annually. So they're doing something, quote unquote, right, depending on your definition of right, if you measure it by financial success, then sure, but if you measure it on permanent results, then I would say that it's pretty harmful. But as long as people keep feeding into that message, meaning when we talk about weight loss, we make promises about how much weight you can lose in the shortest amount of time, I was the most susceptible person to that marketing, when I was in the depths of my dieting phases and years, it was the, the quicker the results, the more bold the results, because again, like it fed my ego of oh, I can do that, like I can win in the next six weeks and lose, you know, 3040 pounds, I'm gonna get after it and be perfect. And you know, it does, it creates a disordered mindset, it really does. And it and it's almost a guarantee that if you take that, that approach, you're going to gain the weight back, and you're going to feel worse, and you're going to set yourself up for a more difficult road ahead. Because the more that we lose weight and gain it back, the more that we restrict and deprive ourselves, it does make it harder in the future to improve your body composition. So I think that, you know, the difference between weight loss and fat loss, obviously, there's a major difference. Even the fat loss messaging, I think, really what we should be talking about is permanent results, sustainable results, enjoyable results, lifelong results, however you want to frame it, whether we're talking weight loss, or they're talking fat loss, we're talking about getting leaner, more tone, looking more athletic, like whatever phrase resonates with you. And you're like, Yes, that's what I want. Let's make sure that we package it in a permanent sustainable way.

Philip Pape 13:09

Yeah, no, I love that. And like, the phrase I use is looking like you lift right. And it's okay for it to be about physique. But like you said, it's got to be something that's sustainable. Some people hear that and then they think, Okay, does that mean, I have to have willpower discipline in those things forever, right. And I know, you're probably familiar with Angela Duckworth and her work on grit, that grit and perseverance stick with it. And this is important for achieving a goal. What are your thoughts on that? And maybe it's distinct from willpower and discipline. But just just tell us about your thoughts there?

Mike Millner 13:43

Yeah, I think a lot of times, there's characteristics that get thrown around that we do need. But I think that sometimes we unnecessarily tax those systems. And like, any resource is a finite resource. And so whether we're talking about energy, attention, time, money, you know, there's always a trade off. And there's always a limited amount of that given resource. So where I'm putting energy to where I'm putting attention to, it's taking away from something else. So it better be something that's important and meaningful. And the reason why I say that is because, you know, I have this concept of resource allocation. And I think a lot of times we don't even look at, where are we spending unnecessary resources that could be put to better use elsewhere. So if you're, if you're, you know, signing up for a program, and it requires 24/7 willpower, that's a horrible use of the resources willpower, if it requires you to, you know, you know, kind of grit your teeth and white knuckle, your way through it, eventually, you're gonna run out of that resource. So if we look at everything through that lens, it's like, you know, going in with a full tank of gas, like if I can get to my destination, using less gas, why wouldn't Why wouldn't I choose that path? So that's the way that I perceive discipline willpower. Do we need them absolutely But we all have them and we can all build them. And we can find ways to not rely on them. So one of the most effective strategies for willpower is to not need it as frequently. And if you don't need it as frequently, you have it in the moment you have a full tank of willpower guess when you really need it, in those friction point moments that oftentimes we struggle with, we struggle in those stressful, hectic, quote unquote, life got in the way situations, oftentimes, because we unnecessarily drained that willpower battery, and we had nothing left when when that friction point hit.

Philip Pape 15:33

Yeah, finite resources. And that's interesting, because a friend of mine texted me the other day. And, you know, I challenged the notion that we needed we needed to do everything really hard and grind all the time. He's like, Well, isn't that what it takes to succeed? I'm like, You're gonna, you're gonna hit a wall, right? If you have to do that constantly. I think if you if you're right at the edge, if you expand your comfort zone, you can find that sweet spot to doing that. So I love that message. And when you think about people who are successful, what would you say is the most common barrier here psychologically, to whether X, you know, trying to lose fat, keep it off, whatever it is this sustainable long term results? Yeah, it's

Mike Millner 16:14

the biggest barrier is viewing it as an infinite game. It's viewing it taking away the finish line, taking away the, you know, oh, this is a means to an end. If I just do this for x amount of time, then I'm gonna live happily ever after. It's, you have to truly view this as like winning the game is just by continuing to play the game. There's no set rules, there's no, there's no end score, you know, there's no finish line. And I think that's the biggest mental roadblock, I think so frequently, we're like, alright, well, I'm going to do this thing for a short amount of time for a short term result, because I'm, I'm really frustrated with how I look. And I don't like the way how, you know, my clothes don't fit well. So I'm gonna rip the band aid off for six weeks, I'm gonna get this fat off. And then I'm gonna go back to doing me, and unfortunately, going back to doing it is what got you in a position where you're uncomfortable. So unless we change the lifelong habits, and it was funny, because I was interviewed on a podcast yesterday, and the interviewer was asking about my own routine, and how how I incorporate balance and flexibility. And I totally like, it didn't even cross my mind about all the foundational habits that are just second nature, because there's such like, it's such routine for me to get 10,000 steps a day, it's such a routine for me to drink water. It's such a routine, eat quality food, and I don't even think about it. So like my mind didn't even go there until I was like, wait a minute, I feel like I missed all of this context, that's really important. So that long term, like I have to become the person who values intentional movement, I have to become the person who prioritizes quality food, I have to become the person who cares about sleep and stress management. And it's that long term lens, that is the biggest roadblock for most people.

Philip Pape 17:57

Yeah, and it sounds like the balance is not necessarily that you've learned to balance everything per se, it's just that you've built up each habit, piece over piece over time to where it's just your routine. In fact, it's within your comfort zone, it sounds like at this point, whereas for others, it's you know, if they're starting here, they hear that you do these 20 things every day that they don't do, you don't just jump there, right? He takes small, small steps. So just in concrete terms, what are some strategies or methods people can use to put in place these habits, right, and I know there are a lot of leading theories that you hear about all the time, there's SMART goals, their self determination theory, tiny habits, nudging you name it, and it can be overwhelming. What's helpful for folks,

Mike Millner 18:41

so my, my philosophy is, every process of change has to start with awareness, awareness precedes change. And if you're not aware of the gap that exists, then it's going to be really difficult and you're going to find yourself making those mistakes, like you mentioned, trying to do everything at once, which is another one of the biggest mistakes that people make. It's the classic New Year's mindset, like well, I you know, I didn't eat well over the holidays, I gained 10 pounds, new year new me, I'm gonna change everything all at once, because we vision, this perfect version of ourselves. And that creates a dopamine response in the brain, it's really exciting to think about how fit and happy we're going to be and how lean we're going to look. And you know, the summer is going to roll around, I'm going to rock my favorite bathing suit. All these things play out in our brains and just the thought, and the visualization gives you that dopamine hit that our brains crave. And so it's really exciting to be like, alright, well here we go, I'm gonna, you know, I'm going to cut my calories, going to eat more protein, I'm going to go for walks, I'm going to lift weights, I'm going to be in the gym every day, I'm going to take my supplements, drink my water, get my sleep like all at once, but that is impossible to sustain. And so the first part of that is creating awareness around the gap that exists between where you are and where you want to be. And an easy way to do that is just think about the person that you want to become like we have that vision of the person that We want to become and that's all the The nice part about it is it's through your own personal lens. It's a vision based off your own value and you know, value system, your value hierarchy. So when you think about that person that you want to become like, what does that person do? What are their habits? How would they handle stressful situations? What is their nutrition look like? What physical appearance like? What are all these things and characteristics that exist within the person that you want to become? And now that we have that list, now we can look at what are you doing now. And now we have a clear gap between the person you want to become the person you are now, the key here is that you have to be the one to decide what's the most doable, because that's going to be different, I could take the same exact list for 10 different people and say, Hey, of this list, like what's the easiest thing for you to improve upon what's the easiest habit for you to instill. And I might get 10 different answers. For some people, it might be really overwhelming to think about getting to the gym four days a week for other people, that might be easy. For some people, it might be really difficult to think about, you know, daily walk, because they have a really sedentary job, or whatever the case may be. But for other people that might be like, hey, you know what I can, I can set an alarm and walk for 10 minutes every day, no problem. So the key is, you're the one that's choosing, which you know, maybe one two, at most three action items you want to start to instill. And then actually put it down, like, create a little commitment card for yourself, put it down on paper, grab a sticky note, put it on your computer, something that you can remind yourself of like, this is this is what a successful day looks like. For me, it's two to three things, you know, maybe it's one nutrition thing, one mindset thing and one training thing or movement thing, it's like, I'm gonna eat protein with breakfast, I'm gonna get a 10 minute walk in, and I'm going to, you know, have a moment of gratitude every single day. And those are my three things. And that's what success looks like. And that way, you're not measuring success against, did I hit my macros perfectly? Did I work out seven days this week, did I follow this, you know, supplement routine, like it's not 10 different things. It's just very basic, three things. And now you give yourself credit. When you complete those three things you follow through on your commitment card. And what that does is it solidifies the behavior because you get a dopamine response when you complete the task. And that's how we solidify new habits. And it builds self trust. And every time you follow through on those commitments that you make to yourself, you're just making little deposits into that self trust bank account. Because we're all too comfortable with breaking promises that we make to ourselves. And the more that we do it, the easier that it gets. And the less that you believe yourself when you say you're going to do something. So we've got to reverse that we have to continue to build self trust through following through on those commitments that we make deposits

Philip Pape 22:48

in yourself Trust Bank account. I love that because you're right, a lot of times we're maybe trying to please someone else, or maybe trying to meet some standard that isn't right for us at the time. And you said that it starts with awareness, awareness precedes change. Where do you want to be? You know, Adam Borenstein, he came up with a book recently where he talks about the comfort zone and the expanded comfort zone and then the extreme comfort zone and it's like, you know, you're trying to jump over here instead of here. So a guy somebody comes in, and they they're eating 50 grams of protein, they want to eat 150 And they want to do it every day. You can't just jump to that. And you got to take the tiny step. So I think that's great, Mike, I like analogy. So you know, how we use new, we use nutritional periodization. Right? And, and that's part of a way to take stress off the body to recover to focus on extremes for a short time, like you said, with fat loss and then take a break. Is there something like that for the mind, right, like, psychological periodization model, right, where you go all out developing and growing your mental skills, then you take time to recover, take some stress off. Just curious if you've thought of it that way?

Mike Millner 23:50

Well, any any, anything that we want to improve upon it actually, the process of improvement happens through the rest and recovery period, you can't just kind of like push the gas pedal and you know, reach the finish line or acquire a new skill. So like, when you try to learn an instrument, it's very mentally tasking, taxing, you know, you're, you don't know your brain and your muscles aren't quite firing or like, this is a whole new thing. You're trying to learn how to read music, you're, there's a lot of mental energy that's being expended in that process of learning. You don't learn it, when you're sitting there playing, you actually learn it when you're sleeping, when you're recovering. When you give your brain the time to assimilate all that information that was just overloaded. And it's like, Okay, let me file this stuff away. And then we can retrieve it easier the next time. But that process takes time. So like everything, everything that we do, there needs to be a heavy dose of recovery. And it's, you know, sometimes it's a little bit intangible, because certain things can be a stressor on one individual and distressing for another individual. So, an example is if I am taking a walk, and I'm in nature I'm admiring. Oh my God, look at how beautiful the trees are. Look at the sky, this is wonderful. That's going to be very calming and soothing. It's going to put me into that rest and digest state. Another individual is walking, and they're thinking, Oh my God, I don't know if I paid this bill, oh my god, I have this deadline that's due, I have so much work on my play. Oh, what am I kids up to, I got to check in I got to do it like, that's going to be very stressful, same exact activity, just different thought process, one's going to be a stressor, one's going to be stress relief. So it's sometimes a little bit intangible but but an easy thing to consider is that any period of stress should be followed up by an equal dose, or an extra dose of recovery. And if we can at least try to process things that process things through that lens, it becomes a little bit more actionable. Because you might recognize that you need, maybe you need to journal a little bit more, do some breathing exercises, just, you know, listen to music, and unwind and do things that are good for your mental state. And again, this this applies mental physical, it doesn't matter, any skill, anything that you you know, self development, you're trying to improve physically, you're trying to improve mentally, the same principles apply across the board, you still, it's 100% imperative to have that that dose of recovery with every dose of stress, I

Philip Pape 26:17

can really relate to this, and I know you can do is a really busy guy. And there's a lot of busy people listening here who maybe have multiple businesses, multiple things that they're doing. I don't know about you, I could just get into a zone for hours and hours and days and days, you know, trying to get stuff done. And before long, you know, the stress is gone, maybe past that point. How does somebody recognize that? And then how can they find something that works for them? If it isn't the walking like an example, you said, where they can just recognize it, and maybe block it in plan for it? How does that look?

Mike Millner 26:47

Yeah, so it's reading the symptoms and listening to you know, the inputs and outputs. And sometimes that's, that's hard if you have been accustomed to just, you know, being on overdrive all the time, which I can certainly relate to, but you start to learn through experience, you start to learn little subtleties. I know that for me, typically, to two cups of coffee in the morning. And that's my routine. I know, when I'm overly stressed, and I'm not getting enough sleep, I'm not getting enough recovery. It's just this like instinctual pull, that's like, go get a third cup, go get a third cup, and like that usually never happens. Normally, I have my two cups, I'm perfectly content, and I'm done. But for me, I know, when when that little subconscious pull is telling me like go get another cup, I know that I've been on overdrive, and there's little, you know, you'll start to notice maybe some brain fog fatigue, you might notice an impact in like sex driver, or you might be getting a little bit sick more frequently. So there's, there's always little subtleties that your body will communicate when it needs more recovery than anything else. And, you know, sometimes it can be performance in the gym strength, you notice that you just don't have it like you normally do. So all of those can be signs that something's off in terms of the recovery, you know, kind of modality that works well for you. Trial and error is the best way. So you know, come up with some different things that you think would be interesting, like, what are some activities that you love, things that are just for pure enjoyment hobbies that you might have, you know, for me, it's walking, you know, journaling, doing some, like getting in the sauna. If I'm really struggling, like I'll book a massage, you know, doing things like that, listening to music, unwinding, listening to a podcast, you know, whatever it is for you. Just play around with some different strategies and and see which one feels the best and then start to implement that more frequently. And that's, that's really trial and error is the best way. Yeah, it's

Philip Pape 28:45

good advice.

28:47

The most value that I got from this was the fact that I had someone that I could talk to about anything, and that there was going to be no judgment, it was just Well, here are your goals, here's the best way that you're going to achieve it. And then let's work together to help you feel inspired and motivated to do that. And a lot of people out there trying to be coaches, and not all of them have done the work and also just be a genuine person that is positive and coming from the heart in terms of wanting to help and Philip really embodied all of those qualities, I would recommend him to just about anyone that's looking to achieve goals in that realm of their nutrition and building new habits.

Philip Pape 29:32

I know you've probably seen clients and I do as well, who having third party perspective with somebody who knows you or maybe somebody in your family or who loves you or whatever to help you there because I do get the sense some people get caught up in their stressful routine, where it seems like the normal and all of a sudden you have a third party who might be able to look in and say, Well, based on your biofeedback or based on your experience this week, something might be happening and we want to address that. Going back to the very original answer about having In support. So another thing that comes up and we talk about psychology of goal achievement is not only the fear of of not hitting your goals and your failure, but what about the fear of success. This comes up a lot when I talk to people who are very successful in their lives in multiple areas, maybe not in fitness, but in lots of other areas. And they're maybe afraid of what life will be like once they achieved their goal, right, like their relationships might change their self image might change, the pressure to maintain the new weight, the fear that after they lose the weight, they're still not happy. So how, how often you encounter this and what can be done about it

Mike Millner 30:32

the same route, it's, it's, we don't know what what's going to happen, we start to play out these narratives and the stories that feel very real. So anytime we have like anxiety, fear, it's all future based thinking. So we think about, you know, and a lot of times, it's subconscious, if you have somebody who's been, you know, kind of, they didn't get a lot of attention, that kind of stayed under the radar. Never, ever were the center of attention or didn't get noticed that often. And then all of a sudden, they start to improve their body start to work on themselves. And then they start to get some compliments somebody else, somebody at the gym, mentioned that I'm doing a good job, somebody at the gym said, you know, oh, have you have you lost weight, like, that's weird. And it just starts to plant this little seed that then creates a story of, you know, this, this is this is scary, because we've never been here before, we don't know what's going to happen, like, we've never been that person to get noticed, we've never been that person to get attention. So it's the fear of the unknown what's going to happen, if this continues, if I start getting more attention if I start, right, and it's just your, your brain is really smart, and really only cares about survival. And so things that were unknown and unpredictable from from an evolutionary standpoint, were a threat to our survival. Like if you know, when we were hunter gatherers, if I if I knew, you know, there was a saber toothed tiger that always hung out at this particular watering hole, like I could stay away from that place and increase my odds of survival. So predictability is a strong desire for your brain. So anything that's uncertain, anything that's new, that's why it's often met with this first initial dose of fear and anxiety. And sometimes we sabotage and pull ourselves back into a known predictable situation. One of my favorite quotes is from Virginia Satir. And she says, most prefer the certainty of misery to the misery of uncertainty. And, you know, it's the reason why some people will stay in a toxic relationship, because I would rather the known comfortable, certain misery than, than to leave and go into this place of unpredictability. So it's the devil, you know. And that's really where it comes from fear of success. It's a similar kind of mental trick that your brain plays on you. Now, fortunately, we've evolved and we've expanded, you know, we have this thing called the prefrontal cortex, which allows us to think long term, think about delayed gratification, think about what we truly want, and, and our desires and our dreams, and we get to think about the future. And we're no longer just this like, kind of primitive, you know, lizard brain creature, we actually have the ability to pause and plan and make long term decisions, although there's kind of this battle going on, because we still have that DNA, that hardwiring, that tells us to survive in the moment. But we also have this brain that has evolved to think long term. So sometimes those can be competing. So it's like, Who do I listen to? I listen to the survival based brain or the long term, you know, the the long term delayed gratification brain. And that's where being able to sit with those those feelings and those fears and emotions, and really ask yourself difficult and uncomfortable questions like, what does happen if I continue to get more compliments? What does happen if I continue to get noticed? What what does happen if I become this new person who does stand out in a crowd? Because they have more muscle or they're leaner or whatever? What does that mean? What is the story that I'm telling myself around this? And what is it that I truly want? What is it that what are my highest priorities? What do I value? What do I really want out of this journey, and then hopefully, we can make a decision that's more in alignment with that outcome that we desire versus just a reactive self sabotaging pattern, because we let that survival based brain win and tell us that, you know, it's, it's scary, it's unpredictable, it's uncertain. So it's, it all dials back, or it all circles back to kind of that same root cause of fear of the unknown.

Philip Pape 34:22

It's an interesting concept, because change is always going to be there. Like we're always going to be improving, always growing and always changing. And I know for my clients, we get to the point where they've embodied that identity of an athlete, because that's the language that I like to use, like, we're trying to be an athlete, and they still want to accept it sometimes. Hey, you are and that's why people are complimenting you, and you've done the hard work. And, yeah, it's easy to eat food now because you're not, you know, caught up in in the short term. So it is it is important, and I like that you brought it back to psychology and the brain and like we have control over this stuff. We just have to sit with them and think about them. So Another aspect of psychology that comes up a lot is framing, right language and framing, like the the, the phrase falling off the wagon, right getting off track, you know, the all or nothing. Or even what I hear all the time, especially with with earlier client, newer clients is like I can't do this or I had to do this like these out of control, framing versus something that you chose to do. And then self labeling, which we've already covered a little bit. So what are your principles on language, internal dialogue, framing that can help people? Yeah,

Mike Millner 35:31

it's always again, going back to awareness. Mental reframing is probably the most powerful might be the single most powerful tool that we have in the toolbox that everybody has the ability to use at any moment. And it can literally change your whole life in a very short period of time. And what reframing is, is just changing the lens through which you view the situation or changing the narrative that you have around the situation, I think, so often, we get caught up in believing every thought that we have, as fact, we have 10s of 1000s of thoughts every single day. So it's unreasonable to think that they're all based in truth, and in fact, most of them are not. And the other problem that we often run into is that we, we use emotions as reasons to react or act immediately, instead of sitting with those uncomfortable emotions. And I say uncomfortable, in particular can be any emotion, but a lot of times we look at emotions as Okay, I have to immediately respond to this because I feel something so let me do something about it. Instead of sitting, and just processing and, and like kind of being the detective. What is this trying to tell me? And what's the story that I really want to create. So the the mental reframe is where you don't believe all of your thoughts is fact. So when you do have a thought, and you do catch yourself saying, you know, I, I can't be consistent, or I'm a people pleaser, or labeling or however you're trying to frame a specific situation. It's first awareness and being able to shine a flashlight on that. Now, again, coming back to kind of a recurring theme here, it really helps to have somebody who's an objective kind of perspective on the way that you're communicating with yourself. Because if you're not aware of it, we need to go from that unconscious belief to bringing that to the forefront and showing you like, Hey, this is what you said about yourself now like, let's, let's digest it real quick and break this down. So having somebody to help you through that process. But once you're aware, and you start to catch yourself in those moments of labeling and saying I am a people pleaser, I can't do XYZ, it's catching, having that red flag, like anytime I hear the word can't, it's going to trigger it's going to be a trigger word for me. And I'm going to explore it like why did I just say I can't do let me let me reframe it in a way that's more productive. So the reframe is, let me just shift the lens through which I see this situation. I'm not a people pleaser, I have the tendency to people please. And I'm actively working on it like what a better frame. So more more productive, more effective. And then. So those are the things like you can you can change the frame on any situation. I've I've listened to therapists, some of them who I've, who I know personally, some of them who have just listened through courses, and through lectures and podcast, talk about helping people overcome serious trauma addiction, you know, toxic relationships, things that you would think typically would take years and years and years of work. And I've listened to them talk about a mental reframe that completely pulled them out of that situation, and in as little as minutes. And I know that can seem extreme. But that's the power of being able to reframe certain situations and perspectives to better suit the narrative that you that best serves you. Yeah,

Philip Pape 38:46

I think it is a powerful tool. You're right. And having I think part of the way I use it with clients, I learned from you having listened to your your podcasts as well that you hear it all the time, when there's any sort of quote unquote, failure, right? When you fail to miss some target or do something that you intended to do. And all of a sudden, I couldn't do that, or I'm not able to do this or I am this and reframing it, like you said, I have a tendency to, or simply saying that I choose to do this because right I choose to do this, because can be very powerful. What's it going to say about that? Oh, and the other thing that comes to mind is relationships, right? Like, if, if I told my wife some of the things I tell myself in my brain, I wouldn't I wouldn't actually want to say and I wonder, you know, we were toughest on ourselves. Sometimes we show ourselves the least love sometimes. And kind of thinking of that context of would you tell your spouse or someone that they are this or do this all the time? And how would that make them feel kind of putting it back on you? It just a thought that came to mind? Another aspect of that is gratitude. Mike like is that part of this where expressing gratitude either to yourself or others can come into play here? Yeah,

Mike Millner 39:54

I think of course, you know, we want to be kind to ourselves and there's a lot The things to be grateful for. And I think sometimes we lose sight of that. It's again, it's a, it's a reframe, you know, I think a lot of times we look at it again, this is this is another kind of cognitive distortion that we all have, that we're all born with, that we can't get rid of negative thoughts are more powerful than positive thoughts. And again, this is a survival based mechanism. So instead of being like, Oh, my brains broke, my brain is broken, I always focus on the negative is to keep you alive. And so we remember negative things more because of survival. So, and I've heard statistics that it can be up to seven times more powerful. So if you hear, you know, six positive things, and one negative thing like that kind of balances out, you might focus more on that one single negative thing than the six positive things that happen. But you know, it's one of those things you have to actively work on. Understanding that it is a cognitive bias, it is a cognitive distortion. And I can actively work on focusing on things that I'm grateful for. So even in the moments where it feels like how you know what like this this day is just like, it's not going my way. There's probably things in that moment that you can can reframe. Now, with a caveat of trying to immediately like change a negative situation into a positive can actually be a negative, instead of just letting yourself feel that, like, you know, what, yeah, this day does suck. And that's okay. Like, I'm allowed to feel, I'm allowed to feel sad, I'm allowed to feel down about this day, I'm allowed to feel frustrated, and giving yourself permission, I think sometimes, we immediately tried to, like, get out of it, we're like, oh, no, I don't want to, I don't want to feel sad, let me like fix it arbitrarily. And like your brain is like, we're not going there. And then you have this kind of internal battle, instead of just letting yourself feel the feelings and letting it pass, like, treating the, like, your feelings are all transient, they're gonna pass, they're gonna go away, they're gonna, you know, it's like the clouds, let's just, let's just watch them float on by. And that's like one of the most effective things you can do. And then when you are feeling a little bit better, maybe then is a good time to bring yourself to a place of gratitude.

Philip Pape 42:06

And your emotions are like clouds floating by a river flowing by I've heard that analogy. And it's true, because it's okay to feel disappointment, right? You want to be disappointed in the moment, that's okay. And let it and let it sit. Because that also might drive you later on. I know, for many, many times personal experience, I can look back and say, I don't really want to feel that way in the future when that happens. So now I'm going to choose to do something different. And that's an important way to let that fuel you. So earlier, you talked about short term versus long term, right? Short term being something like a specific phase, let's say a fat loss phase. How do we balance celebrating, like the mission accomplished and the when, you know, even if it took us three months, and now we have that win from the lifelong endeavor, the principles and practices behind it being sustainable, like how do you balance those two things?

Mike Millner 42:51

Yeah. So ideally, we would be more focused on the process based wins and not the outcome based wins. Because the outcome based wins are largely out of your control. When it happens. Sure, celebrate, by all means, like, if we if we reward ourselves and we, and we celebrate, you know, I follow through on these three commitments today. And then, you know, I was at the gym, and I hit a PR amazing, like, let's, let's celebrate the process based goals along the way, but then you're gonna wake up and you're gonna be like, Oh, my God, I don't even notice I'm actually down 10 pounds, I hit my 10 pound, like, Great, let's celebrate that. But let's not make that the target of like, hey, when we get to this 10 pound, like, let's, let's run to this checkpoint, so that we can celebrate, what we really should be focusing on short term is process based goals. And if we can do that, the outcome will happen as a byproduct. But you can't like when the outcome happens, how long it takes to get there, the exact number like a lot of that's largely out of our control. So let's let's focus on the things that we can control. And, you know, i Another concept that I talked about frequently is, you know, celebrating like neutral days, like we always celebrate the big milestones, but we, we celebrate when somebody loses 100 pounds, it's just amazing, like, what an achievement, but we don't ever celebrate the person that didn't gain 100 pounds to begin with, that they had to lose. And it was like, when neutral things happen. And it was just, you know, I just maintained and I just, there's nothing sexy about that. There's nothing flashy about that. But like, why don't we celebrate that? Why don't we celebrate the neutral days where, hey, we didn't I didn't blow myself up today. I didn't, you know, go off the rails today. That's a win. And even no matter what that looks like, even it was just like, you know, I did the bare minimum. I just had protein with breakfast, and then I didn't really eat much protein after that. And I I got a five minute walk in, but I couldn't get to the gym today. All right, that's a win, you know, horrible. It's not a 00 something. But so I find that celebrating neutral days and celebrating when bad things don't happen is really important and like focusing on the process more than the outcome. Yeah, that's

Philip Pape 44:54

really important. I mean, you think of clients who check in and everything was fine. and nothing has to change. Like, how do I? How do I keep motivating this client and part of is just celebrate the fact that all the things you worked at this point have continued? You know, that's a good thing. And then as far as the process based wins, you know, I've heard this a lot. And people people ask, well, how exactly do I do that? One thing you've already mentioned today is if, if you if you only focus on two or three things, or even one thing that you're trying to improve, the win from that is, is the process, right? It is ingraining in yourself this routine and discipline from that process for the process based win. So just throwing that out there. Curious, very specific thing here. I know you work with a lot of clients who want to lose fat. And I don't know how many people you work with, who are built on the other side who are regaining and building muscle in a calorie surplus. But they also face certain psychological limitations that are not symmetric. Let's say there's like different things that they have to focus on. What what are you what's your experience on that side of the journey?

Mike Millner 45:58

Probably the hardest year of my life was where I decided to actively build muscle for a year, I was like 12 months, I'm going to have, I'm going to follow up, my coach says, and I'm going to because my my pattern up until that point was like, You know what, I really want to build some muscle. So I would start to increase my calories, I would start to see the scale go up. And I'd be like, Oh, that that's uncomfortable. Let me just cut my calories again. And a lot of people fall into that pattern. Yeah, because you know, you don't, it's scary, you're like, Oh, am I going to gain a bunch of fat, like, I really want to build muscle, I don't want to get heavier, I don't want to go back. Like we all have that. That panic number that we see on the scale. And so I think that mentally, it can be more challenging to really commit to a building phase where you're, you're, you're feeling a little bit fluffy, you're seeing the scale go up, it's you know, you're eating more food than you thought you had to it's, it's not easy, it was the most difficult and probably the most rewarding here, because it helped me in so many ways with more flexibility, because I had more muscle, I could eat more freely because I had more muscle, I looked better at a higher weight, like there are so many things that were just really rewarding. But the process of building muscle is slower than the process of losing fat. And fat loss can be a slow process, depending on you know what type of approach you're taking. Building muscle is even slower. So you're looking for like really small, incremental improvements. And it's almost one of those things where again, we kind of have to do like a little sleight of hand trick like, Hey, look over here at how much strength you're building in the gym. This workout instead of like, really dialing in on on metrics and body composition. Because that process, we really have to look at that over months, and then be like, Hey, look at this difference in muscle definition and look at how much you know more filled out your chest, your arms, whatever it may be. So yeah, it can be it can be mentally, very difficult. And I think that again, have a support system have a coach to take some of that burden off of you. Yeah,

Philip Pape 48:02

yeah, totally agree. And you may not even notice some of the muscle definition for a while as the fat is building. And that adds to the challenge. But you're right, focusing on other things, sleight of hand sort of. There are many, many metrics. It's kind of like the non-skilled metrics during fat loss. And there's also non, you know, let's say body comp or physique metrics while you're gaining this weight. All right, I'm curious about this. If you had never become a nutrition coach and got into this space, what would you be doing instead?

Mike Millner 48:29

That's a great question. Well, considering I tried a number of different things, and none of it stuck, like I never imagined that I would be a nutrition coach, I never imagined that I'd be doing what I do. So I bounced around from like, I did, I bartended. For like, 10 years, I tried HR, I was in sales for a little bit. And then I started a company that was kind of like a, an internet company that was based around the same concept of like Groupon. But I did like a local version of that, like, I tried everything. And it was not until I found my passion that I you know, was like, kind of just by dumb luck that I that I landed in a role as a personal trainer, and then found my passion and nutrition and then did that. So if I had to like start all over again, I think what I would do is I would probably get a law degree, which my grandfather, who I named my company after, begged me to get a law degree and I was just done with school. At that point. I did not want to do any more after college after I graduated. I was like, I've done enough schooling. So I'm out on that. But I probably have gotten my law degree and maybe go into something in like the, I don't know, I love sports. So I like what want to connect the dots there maybe go into like, you know, I don't know, an agent or something for something that I could use my legal background in the sports world and marry those two and do something along those lines by for sure.

Philip Pape 49:58

And a lot of these sites The logical skills you've learned seemed like they would fit right in there. That's pretty cool. So I like to ask this question of all guests, Mike. And that is, is there a question you wish I had asked? And what is your answer? Oh, I

Mike Millner 50:13

think you covered it all. There's nothing that that stands out to me about any kind of missing question. Normally, if there's something I'm like, Oh, we could have gone in this direction then I'd I'd bring it up. But I feel like you kind of nailed everything that was on my mind today.

Philip Pape 50:29

Cool. So it was a solid interview with with with an amazing guests. I want listeners to know where they can learn more about you and your work.

Mike Millner 50:37

Yeah. So best place to listen to me is on the mind over macros podcast. So anywhere that you listen, you can just search mind over macros. You can find me there. If you ever have questions or need anything I do personally respond to all of my Instagram DMS. And it's not where I say that I respond, and then it's somebody else. It's actually me. So if you message me on Instagram, it's at coach underscore Mike underscore Milner. Nothing is off limits. I'll send voice memos. Sometimes people ask me, like, you know, hey, if you were my coach, what would you do? And I'm like, Well, you could either hire me or you could take this feedback and run with it. And so I answer everything. And I try to provide as much context as possible for any questions. So those are the best two places.

Philip Pape 51:20

Cool. So I'll add your IG to the show notes. Mike is a super accessible responsive guy, like he said, very friendly guy. And his podcast mind over macros actually has two types of episodes. Now one focus on kind of the nutrition coaching, training and all of that, and then the other more for coaches in the space, but whoever you are, they're both fascinating, and you're gonna learn a ton, so definitely follow mine over macros. Mike, thank you so much for coming on the show. It was a pleasure. Thanks for having me. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 11/14/23 Philip Pape 11/14/23

Ep 122: Cholesterol for Building Muscle (Eggs and Gains)

What is the link between cholesterol and muscle growth? Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.

What is the link between cholesterol and muscle growth?

Today, we will explore whether increasing dietary cholesterol can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. We know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk, though stay tuned for one thing in your diet that might. Today is all about the muscle-building side of cholesterol.

Episode summary:

The world of nutrition is often shrouded in myths and misconceptions. One such misunderstood nutrient is dietary cholesterol. For years, it has been villainized due to its alleged link to heart disease. However, recent studies suggest a different narrative, especially in relation to muscle growth and strength gains.

In this episode, we sought to demystify the complex connection between dietary cholesterol and its real impact on your health and fitness journey. Sweeping aside common misconceptions and outdated beliefs, we dove deep into studies to bring you the truth about dietary cholesterol's role in muscle cell integrity and repair.

Our exploration began with the often misunderstood link between dietary cholesterol and muscle growth. We delved into the scientific research on the topic, including the impact of dietary cholesterol on blood cholesterol levels. The myth that dietary cholesterol increases blood cholesterol levels was effectively debunked. Furthermore, we explored the lack of a proven link between dietary cholesterol and heart disease in epidemiological data.

One of the fascinating revelations was the potential for dietary cholesterol to promote muscle growth and strength gains. Several studies have linked higher cholesterol intake to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. Notably, we discussed three key studies that demonstrated a link between dietary cholesterol and muscle growth.

A significant part of our discussion centered around the advantages of dietary cholesterol, particularly egg yolks, on muscle growth and strength. We examined the concept of the food matrix and why a varied diet may offer concealed advantages. In particular, egg yolks emerged as a beneficial source of dietary cholesterol due to their impact on muscle protein synthesis.

The discussion also touched upon the use of statins, medications commonly used to lower cholesterol levels, and their potential negative impact on muscle function and repair. Interestingly, this led to the hypothesis that dietary cholesterol could, in fact, enhance muscle function and repair.

In conclusion, this episode successfully shattered the misconceptions around dietary cholesterol. By focusing on scientific evidence, we were able to present a fresh perspective on this often misunderstood nutrient. The takeaway message? Don't fear cholesterol. Instead, understand its role in muscle growth and strength gains, and use this knowledge to optimize your diet for your fitness journey.

The world of dietary cholesterol is much more nuanced than it appears. As we continue to learn more, it's clear that dietary cholesterol plays an essential role in muscle growth and strength gains. Therefore, it's time we redefine dietary cholesterol and understand its undervalued role in our fitness journey.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:37] Myth on the effects of dietary cholesterol
[5:12] Dietary cholesterol and muscle gain
[13:40] The effect of higher cholesterol intake
[15:01] The effects of statins
[16:01] Lower cholesterol intake of vegetarians
[17:45] Sources of cholesterol
[23:30] Outro

Episode resources:

Join the Wits & Weights email list
Meno Henselman's article “Is cholesterol the forgotten anabolic?”
👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. Welcome to the Wits & Weights podcast. I'm your host Philip Pape. In this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in Wits & Weights

Philip Pape 00:40

community Welcome to another solo episode of the Wits & Weights podcast in our last episode 121 excellence consistency and getting ripped through nutrition and training with Eric Helms. I talked with Dr. Holmes about his recent exploits in the bodybuilding world, fresh off his WWF procard. And then we dived into some of the nuances of nutrition and training. From levels of tracking and flexible dieting, to the value of very high protein to mini cuts. We discussed training, volume autoregulation, and many other topics. Today for episode 122 cholesterol for building muscle eggs and gains. We're going to explore whether increasing dietary cholesterol that is eating more eggs, especially holy eggs can promote muscle growth and strength gains. In several studies, higher cholesterol intake has been linked to increased lean mass and strength, potentially by improving muscle cell integrity and boosting repair signaling pathways. Now we know that dietary cholesterol does not negatively impact blood cholesterol or heart disease risk. And we'll get into that. Stay tuned for one thing in your diet that might but today is really all about the muscle building side of cholesterol. Before we get into the episode, did you know that I have an email list where I share tons of free content related to nutrition and training, Fat Loss and Muscle Building physique enhancement and mindset. If you want to get those hot off the press plus early access to master classes podcast episodes, promotions and other free goodies. Just go to wits & weights.com/email to join the list that's wits & weights.com/email or click the link in my show notes. So let's get to today's episode cholesterol for building muscle, eggs, and games. Now before we get into the muscle side of things, I want to dispel the myth that dietary cholesterol impacts serum or blood cholesterol your lipids your HDL LDL cholesterol numbers that you get through blood work, which are correlated with heart disease risk with cardiovascular disease. The body is really good at regulating blood cholesterol levels, regardless of dietary intake. It uses absorption and synthesis to do this. In something like 20% of people are what we call hyper responders who absorb or produce excess cholesterol in response to high dietary intake. And in the hyper responders, HDL and LDL usually increase proportionally. So the ratio stays the same. That's the quote unquote good to bad cholesterol. Now, epidemiological data does not support a link between dietary cholesterol and heart disease. There have been studies and in fact, there are even recommendations that say you can consume multiple eggs a day as part of a healthy diet without any increase in your heart disease risk. Even if you have diabetes, even if you have such current conditions. There is one thing though, that I work with my clients on that does have a correlation and an influence on serum cholesterol levels, and that is saturated fat. And the general guidance there is to limit your saturated fat to about 10% of your calories, or about 1/3 of your overall fat intake. And with some small, simple, flexible adjustments to your diet. That's pretty easy to do. Today's episode isn't really about that. But I did want to make that clarification that saturated fat can influence your cholesterol. And with my clients who have a history of high cholesterol, we look at that and we bring it down and it generally causes a reduction in their blood work. I've seen this with my own experience as well when I reduce my saturated fat intake because I used to love those bulletproof coffees I used to use I used to not use filters my coffee, for example. And a lot of saturated fat was getting in my diet when I reduced it. Lo and behold my cholesterol numbers went down now whether you want to argue how impactful that is when you're already living in otherwise healthy life, that's a whole different topic for the majority of the population. However, dietary cholesterol the cholesterol you consume does not negatively affect blood lipid profile. or CBD cardiovascular disease risk based on the current evidence. So any concerns are overblown. And you can go ahead and eat your cholesterol rich foods. So what I want to talk about now is the research on dietary cholesterol and muscle gains. Now, a lot of these were covered, these have been covered on other episodes. And there's a particular article that I referenced by mineral hunt gentleman's that I will include in the show notes, in fact, I'll give you the title now it's called is cholesterol, the forgotten, anabolic, and I think I heard him talking about it on a podcast. I also heard back in 2020, Greg knuckles talking about this on a segment of stronger by science. And some of what I'm going to say either repeats that, or, you know, shares the same kind of, it's not really skepticism, it's more of, hey, this might be a relationship you want to look at. And go ahead and try it for yourself. Like that is my position on most things. If there isn't a super clear link, but there might be a link. Try it for yourself. If there's no downside, try it for yourself. But we are going to look at three studies. Now, just real briefly, if you wanted to look them up that have shown some sort of lick. Now, Greg made the point on his podcast that oftentimes with science, if a study comes out if the first study in an area comes out, and has an extremely clear relationship, even if it's later found to be overblown, it often then leads to more studies in that area. And there's this bias towards studies that show a positive result versus ones that reject the null hypothesis and just don't show the link at all. And so always take this with a grain of salt. But here we go three studies. The first one is in chronological order. The first one was 2007, showing a linear dose response relationship. This study was led by reichmann at all, and it showed that when you increased dietary cholesterol, there was an increase in lean body mass. This was done among 49 elderly individuals using a 12 week strength training program. So that's one study the second one and again, I'm not diving into these in great detail. I think again, the stronger by science episode did that back in 2020, if you want to check it out, the second one was on the myofibrillar protein synthesis rate. So this is muscle protein synthesis. Lee at all in 2011, compared high and low cholesterol diets in young, healthy adults. And they found a nearly three times higher myofibrillar protein synthesis rate in the high cholesterol group 22 hours post intense resistance exercise. And then the third study is whole versus a whole eggs versus egg whites. VanVleet at all. 2017. So this is six years ago, I discovered that whole eggs stimulated more myofibrillar protein synthesis, compared to the same amount of protein from egg whites, hinting at the muscle building benefits of the cholesterol present in a yolks and we know that egg yolks are one of the best ways to get a lot of a lot more cholesterol pretty easily. And I'm going to share later in the episode, how different foods compare in terms of their cholesterol levels. Some of the comments I've heard and others analyzing these studies are that either the protein was not equated like the egg whites versus holy eggs. I'm not sure which one to be honest. But protein wasn't equated meaning once they added in the cholesterol, they also increase the protein. So now you got two variables going on. Right? That was one or there were questions on methodology and things like that. But there's some link. And it's not to be discounted, right, there's a possibility. There's also plenty of anecdotes over the years of people who eat more eggs, and they just feel better in the gym, they feel like they can perform better. In fact, Craig said that himself, I feel like I perform better when I have eggs, I'm actually in the middle of experimenting with it right now. Increasing, I'm trying to eat like four or five eggs every day, we have chickens, so we have like an unlimited supply anyway. And my concern in the past was trying to balance the calories because there's a lot of fat in a in eggs. So I just make sure that the the fat in the eggs is a decent portion of my fat for the day. So I just kind of moderate my fat in other areas, and it all works out nicely. And then I have plenty of protein from other sources because you can't just rely on whole eggs for protein, you might have to add egg whites or you have to have other sources of protein to get enough without the fat going through the roof. And I'm by no means recommending that you down a dozen raw eggs, or even a dozen egg omelet every day. Okay, I'm talking three or four eggs. That's what we're gonna get to by the end of this discussion. Now, why this potentially could work from the cholesterol, even if it's a small impact. There seem to be two mechanisms, two potential mechanisms. And then there's another mechanism that is probably not responsible. Okay, that one just to get it out of the way is anabolic hormone production testosterone because cholesterol is a precursor for anabolic hormones. And but the problem is that The increased dietary cholesterol doesn't directly lead to that elevated testosterone, or more lean body mass in and of itself, right? This probably goes back to the same reason why dietary cholesterol doesn't increase blood serum cholesterol rate the body auto auto regulate. So let's take that one off the table. The other two mechanisms are interesting, and they're a little bit technical sciency. So I'm gonna just, I tried to summarize them as best I can. So if you are a biologist out there, who actually understands this stuff, I apologize if I get it wrong. It doesn't matter so much at the end of the day, because my recommendation for this whole podcast episode is try it for yourself, just try it for yourself. Okay, this is where science and practice meets in the middle. So the two mechanisms The first is muscle cell integrity. And we know that this happens that cholesterol, increases membrane viscosity. So the viscosity around the cell membrane viscosity, if you think of it like water is not very viscous. Oil is a little more viscous molasses is even more viscous, right? So the more viscous you get, the more thick and kind of resilient it is. And if you subscribe to the theory of muscle damage from exercise, the subsequent inflammatory response and then the repair being a key mechanism in muscle growth and hypertrophy, then you could argue that, that more viscous resilient cell membranes would then lead to, you know, more efficient repair and thus faster muscle growth. Okay, so that's one. The second one is called lipid raft formation. And this is where cholesterol facilitates the assembly of signaling pathways that are crucial in muscle hypertrophy. Like and you've heard of these, the growth factors IGF, IGF one or IGF if given how you say it, and mTOR. And the activation of mTOR aligns with the observed increase in protein synthesis. And I know that the jury's out on a lot of this stuff, right? The evidence is kind of mixed how valuable mTOR really is, and all of this, it's kind of like P E ratios used to be a big thing, and now they're not so much anymore. So again, the mechanisms do you really have to understand them? No, we just want to see if there might be a link and then try it out. Okay. So I want to summarize what this message is about cholesterol. The research suggests there may be a link between dietary cholesterol and increased muscle growth and strength gains by those two mechanisms, cell integrity, and boosting muscle repair pathways.

Philip Pape 12:37

Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits, & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching or use the link in my show notes to apply today. I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now factor the show. higher cholesterol intake has been linked to greater gains in lean body mass and strength in some studies. It's also been linked to higher testosterone but may not have a direct impact on that. So that may be confounded there. egg yolks, in particular seem beneficial when compared to egg whites. Now, you could just chalk that up to the fact that egg yolks have cholesterol. But others might argue that egg yolks are extremely nutritious in multiple ways. And this takes me back to the theory of the food matrix. Not the theory. But the idea that we we think we can understand food based on its constituent parts, its macros and its nutrients. But there are other things in food we just either don't understand, don't see don't know or don't measure that can be beneficial. And this is why a diverse diet is often the most logical approach for a lot of people because you get the benefits, the hidden benefits and all these things right and some people like to call eggs a superfood. I think all foods are superfood, and the most the biggest superfood is a balanced diverse diet as a whole the entire thing. So egg yolks may be helpful for other reasons and I'm going to recommend egg yolks as the source of cholesterol if you're going to increase your cholesterol just because it's the most efficient way to get there. And it may have other benefits. Okay, Continuing. So, you've heard of statin, statins are used just probably abused even in the medical industry. At this point, everybody with the tiniest hint of high cholesterol is given a statin, I was offered a statin in my as early as my 20s When, when my total cholesterol would spike just over 200, right. And I routinely routinely get my blood work. When I've gone through a cut, or when I'm in a lower weight, my total cholesterol is like 150. When I'm a little bit heavier, it's like 220, and it always vacillates between there. I'm perfectly healthy, right? That's my range. So these absolute numbers and these population ranges are just just be skeptical. Anyway, my point is, statins, lower cholesterol, we know that they do. And they also cause muscle side effects like weakness and inflammation, we know that as well, which could hint in the reverse, you know, by reverse engineering it that cholesterol, AIDS and muscle function in some way. That's all. Take that for what you will. Now vegetarians, let's talk about them for a second. vegetarians tend to on average gain less muscle than omnivores. And some people think this could be because of the lower cholesterol intake from plant based diets because now we're talking about cholesterol from all sources. Not just eggs, but butter, cheese, dairy products, red meat, poultry, Oregon's fish, all of that is where we get cholesterol. So if you're on a plant based diet, you're pretty much not getting any. Now, you could argue that vegetarians also may not get enough protein if they're not really careful about it. And so again, we have to avoid confounding the two variables of protein versus cholesterol and I'm not sure I'm not aware of a study maybe Hey, Coach Lambie, Dustin Lambert, if he's listening can point me to a lot all this in fact, you can correct everything I'm saying this episode if you'd like and, and doing your own of your own on the working weights podcast, which would be awesome. So vegetarians, there you go. Okay. Cholesterol does help produce steroid hormones like testosterone. It also assists muscle repair and growth signaling pathways. But again, how much of this is impacted by the dose response versus like having a minimum having having a normal minimum amount in your diet? In other words, if you eat a couple 100 milligrams of cholesterol, is there much of a difference between 208 100 versus the difference between zero and 200? Right? It's always good to keep those in mind. Like sometimes you just your body just needs a certain amount of something and you're deficient. Once you address the deficiency, you're good. Beyond that there's not much of a benefit could be the case of cholesterol. Again, try it for yourself. We talked about how dietary cholesterol does not has little to no impact on blood cholesterol for most people. Again, unless you're a super responder doesn't raise your heart disease risk, and the foods that you get cholesterol from I want to list them right now just so you have a good idea of why eggs are so huge. egg yolks, one egg yolk 18 grams, the egg yolk itself has 195 grams of cholesterol, the whole egg so the egg yolk plus the egg Why is 222. So 195 Out of the 222 milligrams are from the yolk. So right there, you can see that if you just eat three eggs a day, you're over 600 milligrams of cholesterol. So that's why I say three to four eggs is like a good sweet spot. If you're trying to make sure you get a minimum amount of around seven or 800 a day because you'll probably get cholesterol from some other sources as well. Butter has 30 milligrams and a tablespoon. Cheese has about a one to one milligrams to grams. So like 100 grams of cheese has 114 milligrams of cholesterol. A whole milk has a little bit of cholesterol so like 10% by volume, so 100 mil 100 milliliters of milk will have 10 milligrams of cholesterol. Yogurt has a little bit red meat has a decent amount. Poultry has a decent amount, but the leaner it is the less you're going to have. So you want to eat the fattier cuts to get more cholesterol. Oregon meat has a lot so that's the other one besides egg yolks actually organ meat like kidney and liver has a ton of cholesterol. How many of you listen to this podcast, we're gonna go and start eating liver every day. I thought so. Back to eggs, okay, and then fish. So the more fatty the better. But fish also has a little bit less than poultry. My red meat has the most of all of these besides organ meats so but egg yolk is the clear winner. So if you're trying to build muscle, if you're in a gaining phase, if you've got the calories to work with including the fat and you want to try this out and you currently eat maybe a couple eggs a day or maybe you eat a couple eggs every now and then a protocol would be don't change anything else and just make sure you get four eggs a day for a few weeks and measure your lifting progress, how you feel in the gym, how you're performing, how you recover your energy, all of that, okay. Try to equate the macro Use otherwise, what I mean by that is if you're going to go from 0x to 4x a day, that's a decent amount of fat, or offset it with other fat, so that the overall macros are still around the targets you would normally have anyway. And if you're tracking, you would do that, because you're gonna have to meal plan it in. But just to keep the different variables from changing so much, that's what I would suggest. include other foods like you normally would. So if you normally eat dairy, meat, fish, they all have clusters anyway, that kind of get to that baseline. If you're using macro factor, go back right now and look at the history, you can actually look at the nutrients. And you can look at it for different time periods. So it's really cool. This update came out in the last few months, you can go into your day, how do you do it? Yeah, you go into your day in review. So go to the top macros, tap it, look at your day, and go down to nutrition. And then at the top, I think you can change it to like a week, a month, a year, something like that and see the average intake of something and cholesterol is on that list. So if your average intake has been, say 300 You know, you can have a new target that's decently higher than that like 900, let's say or if your average is 100, you can go up to 700 I would go buy like, you know, 600 milligrams, something like that, to have a meaningful difference and then compare it to, to your biofeedback. Vegans, if if you're vegan, you're going to want to increase your saturated fat intake to support cholesterol production. And this is totally off tangent, but I had it in my notes. So we're talking coconut oil, nuts, avocado case, you are wondering.

Philip Pape 21:34

The big message here is don't fear cholesterol, that's definitely not a concern. It's not going to impact your blood levels negatively or your heart health. Talk to your doctor. If you're using a statin and you get muscle weakness or pain as a side effect rates just good to know that get your bloodwork done before and after if you'd like or if you want to know if you're a hyper responder, and enjoy your eggs like enjoy eating more eggs I CERAM eggs are delicious. If you have your own chickens, they're especially so but honestly any you can get that are to have nice, rich orange yolks that tastes good and you can tolerate and enjoy. Go for it. I like them scrambled just quick and easy to make. I also do some hard boiled. Some of you fancy types out there my like and poached. There's of course over easy sunny side up. Medium easy. A Million Ways to have eggs. It's great. Okay, that's it for today's episode on cholesterol and gains. When in doubt, try it out. Then reach out to me to let me know whether more eggs means more gains for you. I would really love to know. And remember to join my email list at wits & weights.com/email for more content like this straight to your inbox, that's wits & weights.com/email or click the link in my show notes. In fact, you know what else you could just go to my website wits & weights.com and click Email in our next episode 123 So 123 why you're not achieving your fitness goals with Mike Milner. we unpack the DNA of success. To understand why so many of us failed hitting our health and fitness goals. We get deep into the mental game. Mike is a fellow coach with tons of experience in the psychology of goal achievement. So make sure to subscribe to Wits & Weights right now in your podcast app go ahead click follow click Subscribe so you get that episode. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights if you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then stay strong

Philip Pape 11/10/23 Philip Pape 11/10/23

Ep 121: Eric Helms on Excellence, Consistency, and Getting Ripped Through Nutrition and Training

Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?

Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources.

Do you know how to adjust your diet and training based on your needs and biofeedback? Do you know the role of protein in body composition?

Learn more about this and more from today’s guest, Dr. Eric Helms! Fresh off of earning his WNBF Pro Card, he joins me for the second time despite his busy contest schedule. The last time Eric was on the show, we discussed balancing strength and physique goals, programming for lifters at different experience levels, self-determination theory and motivation, and optimal protein sources.

Eric Helms is a titan in the bodybuilding and nutrition world. He is a researcher, author, and coach specializing in physique and strength sports. Eric has a PhD in strength and conditioning and is a competitive natural bodybuilder and powerlifter. He co-founded MASS Research Review and is the Chief Science Officer of 3D Muscle Journey.

Today, we’re going to get caught up on his recent exploits in the bodybuilding world and then dive into some of the nuances of nutrition and training, from levels of tracking and flexible dieting to macro splits to mini-cuts. We’ll also get into training volume, autoregulation, and whatever else we have time for.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:09] Update on contest season
[16:08] Levels of diet tracking from beginner to advanced
[26:33] Tracked approach towards a fat loss journey
[32:36] Diet tracking from intermediate to athlete or competitor level
[38:20] Very high protein and low carb strategy
[45:52] Two-year nutrition cycle structure for moderate experience
[52:30] Ratios for cutting or maintenance
[55:56] Evaluating training to optimize for muscle gain
[58:21] Finding the individualized training volume
[1:02:47] Where to find Eric
[1:04:01] Outro

Episode resources:

Ep 72: Balancing Strength, Physique, Recovery plus Animal vs. Plant Protein with Eric Helms
3DMJ Vault –Bodybuilding Program Design to learn how to build your own customized training split
IG – @helms3dmj

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Dr. Eric Helms 00:00

If your overall goal is this progress and growth, you do want to assess your training logs in over a reasonable timeframe. You should be seeing performance trending up in the stuff you're focusing on. And let's say you really missed a general intermediate you're not specializing any muscle group yet you're still running let's say an upper lower split. And you want generally everything to grow.

Philip Pape 00:21

Dr. Eric Helms 01:55

Oh, man, what an intro. Thank you so much, brother. It's it's an honor to be back.

Philip Pape 01:59

I don't know if you remember how long the lesson was. But like I said, people can check that out if they want to hear it. First of all, I want to congratulate you, man, you've been, you've been up to a lot lately. A lot of achievements in the title WNBA if New Zealand think it was right second at Battle debate. And then most recently, earning your pro card at WMF. Australia. Tell us some of the highlights. You know, not just the placings, but your experiences with the other competitors, how you've handled the demands of the schedule, that kind of thing.

Dr. Eric Helms 02:31

You know, to be honest, some of the highlights were some of the personal connections that I made to people backstage. You know, I appreciate you highlighting the show, I won the show, replace second, skip in the one right place third, and then and then and then my. But the Washington State was a really, really cool experience. That was a four person, middle weight class. But it was really, really, really stacked. The winner of that ace filming Shawn, he came from Hong Kong to compete, which is really cool. And he just him and his coach, they just expressed so much respect and honor for me as a competitor. And just as a practitioner that I was, I was just it was so cool. And then I also got to meet Josh D. Bradley from he's actually doing, finished his bachelor's degree and he's going to go into his PhD. He works with Chris Bearcat. And he is this is a really stacked line that would mean to say like placing third in that class is something that I'm equally as proud of as everything else I've done. If you looked at all four of those guys, Ryan, who plays second actually is already a men's physique Pro. And he was jumped. He competed in the pro show earlier in the day and then jumped in because he wanted to get his bodily procart as one and he has some of the most ridiculous quads, top about Australia glutes I've seen insanely he didn't even go to winter. They overall it was just a really, really stacked competition. And then myself and third. And then Josh was mentioning at fourth and one of the personal connections we had was he shared with me and it blew me away. Because he's a relatively young man compared myself I turned 40 This year, how his track coach in high school, put him on to the muscle and strength pyramids is his first kind of entrance into training for bodybuilding. And it like made my brain skip like that. That could be the first entrance and I was both honored, humbled, and so jealous. Because I was like well you're so you first started training and like 17 you had the collective wisdom I had and research like stuff that I've had that I worked on for over nearly two decades you know, and I was like, Man and then I thought oh shit like that's there's there are people out there who their first entrance into this is that and it it was a mixture of like fear imposter syndrome. And like, that's really cool. And I guess I'm a leader like odds too. I'm too big. Like I shouldn't be a leader. And then yeah, you can imagine that all that on top of show day. So I had that kind of experience at the Washington which is really cool. That was one awesome moment. The Washington itself is also really cool because that's where Jeff won his pro card. So being in the audience and getting to see him compete as a pro at 52. And just knowing him personally, like we both there's a lot of insecurity that goes on with bodybuilding when you're exposing yourself to that degree, and you have these high level goals. And you know, Jeff and I have different ones, he's a lot more naturally talented, I'll say, for the sport, that he might go Pekinese taking it further and probably will be able to take it further than I have in my career. But he's also just turned 52. And he's not sure if he's still at his peak. And this show when he looked at pictures, and he started to see because you don't know until you're sure to be in shape. He was like, I'm just as good if not better than I ever have better. This is a warm up show for me, you know, like I'm not in good shape. And he took second place in a very stack, you know, pro show. And I think it might have been you know, I'm probably it's probably the best he's looked at this level of leanness at the very least, I think you can say that. And to get to see him do that the same show or 14 years ago, he got his pro card. And I competed in the overall against him. I want the light heavyweights and we took a two day trip driving up from his house in Stockton, stopping in Grants Pass all the way to Washington. That's six hour drive than the seven hour drive. And just getting all that time to connect, it was a really good way for us to connect with our roots, because 3d muscle journey was formed in those backstage conversations. So those are those are some moments around other of that show that were really really awesome. But each each show had connections like that. And the one that I just didn't Australia, it was just incredible. I mean, I've been working to get my web of pro card for a bit of wanting it since I went to my first bodybuilding show, which happened to be at aNbf show in Augusta, Georgia. And it's iron Eagle classic that many time heavyweight, mid 2000s Of late 90s Pro natural bodybuilder Rodney Hilaire puts on I got the opportunity to guest judge and view that and just be like, oh shit like this, this is Natural Bodybuilding. And then I did my first show in oh nine so this is something I've been pushing towards for my almost my entire lifting career sometime in 2006. I was like, Oh, this is this is a goal but it's taken me 17 years to achieve it. So yeah, to get it is not so good fully.

Philip Pape 07:18

Yet only the muscle and strength pyramids existed in 2006. But I could

Dr. Eric Helms 07:23

go back and tell myself the key because I'm

Philip Pape 07:27

older than you and I wish I could do the same you know, but we are where we are and it's fun to hear behind the scenes, right because I mean, on the surface you know, we see the accolades but as you know the process behind that is where where the magic happens and to hear you talk about the psychology of it predominantly right and the imposter syndrome and kind of the I know that comparisons are inevitable and you know one year you might go up against a certain group of individuals and and you're the best and the other in the next time you you yourself feel at your top and yet the competitors are stacked you know it's sounds like a big mind game

Dr. Eric Helms 08:04

and that's exactly what happened you know, I I basically just dropped the placing each show I did you know, so I went from winning the the overall New Zealand title to then placing second and placing third but objectively not subjectively, objectively the feedback I got everything I saw all the indicators were that I improved from show to show to show but I also went from order show like I went from our second inaugural the New York New Zealand show where we do have high quality competitors but it's a small number. It's part of the reason why I went in the overall the panel decided you know, you're not quite ready for a pro card at the show. And I wasn't at my peak, which is also part of that decision. And then the next weekend you know, I I was at a very tight battle for for the number one spot. There was, I don't know if it's a split decision. I didn't get full judges feedback, but everyone was like that could have gone either way. It was really cool to watch Lorenzo elder get his WTF pro card. He's one of our 3d MJ athletes and he very, very, very good competitor already he's made noise as an NBA Pro. So I play second there. And I was like, Okay, it's still right there, still right there and then to ship third. It took a little bit of like, alright, recalibrating Mrs. Bodybuilding, so I'm getting better. I placings are getting worse, and a little delayed satisfaction you wait a couple of weeks and then boom, you know, you you win the pro card. So it's if you don't have a firm sense of why and also being able to be objective about yourself and primarily prioritize and value self improvement and the other lessons you get from it. It can be an emotional roller coaster because it is subjective and it's very dependent upon who shows up on the day. And one of the choices I made this season was listen, one of my one of my goals is and I'm gonna put it out there and I'm gonna value it and be honest with myself at all. This what the world about it is I want to get my card, and I'm coming to compete that when you do that you give up a little power over your own little state. And I think that's a reality. But what people don't realize is that once you have a goal that is not only dependent upon your will and efforts, you know, beat your former version yourself and prove, you give up a little power. You put yourself out in the world, and you say, well, there's other people who want to win first, and there's judges who, you know, probably are less biased than I am looking at my own physique, and they're gonna rate it a different way. So you also are giving up your ability to fully celebrate and enjoy a day even if you did your best. So I'm relatively proud of myself that I meant, like, I did have my moments like when I placed third or when I was inches away for like, the 10th time in my career for getting a pro card and I play second vote Renzo and my class. But, um, but I also knew that's what I signed up for it. I'm big enough boy, I can I can handle it. And, and that if I just kept pushing into what happened, and here we are,

Philip Pape 10:57

yeah. And then you have the worlds coming up, too. And I think originally that was your, that was the place you were expecting to go for the pro card. Right? I don't know if the Australia was a surprise. I mean, obviously, like you said, you hope and, and plan to do your best at all of these. But was that was it a little bit of a surprise, or you are just having an aggressive goal and got there early.

Dr. Eric Helms 11:16

So I thought my best shot would be at the New Zealand show. And because of the size of it, and then from there, I would just do the Washington, I mean, I didn't expect to get a pro card at the New Zealand show. But I just knew based on the side of it, size of it, you know, you tend to get a crop of competitors compete one year, and then the next year, you get a different crop. And I just didn't know of any New Zealand, male bodybuilders who were competing that year? Who would be like, Yeah, who else is going to come out? And who's who's just going to have a high caliber physique? That's going to be the battle for the pro card. And then, of course, people who showed up who I didn't know, and, you know, like, it was, it was, it was still good. Like, I mean, I wasn't like, I just walked away with it. But yeah, I also knew that there'd be a potential with the panel, the number of people that I would get. So that's a question mark here. But good, this is my best shot at winning the show. And that is what happened, and that I knew that both the battle Bay, and the Washington would be very hard fought. So we'll see what happens, I go to the States, you know, these are basically this business on a circuit that I've done before, did it compete in the US in 2009 2019, like the Bay Area, and like the West Coast shows are just very, very competitive, as are the East Coast shows not to take anything away from the new US. So I knew that if I didn't get it, and New Zealand, I need to do like a proof, get tighter, and then just keep chipping away. At that I knew that the Australia show was going to be very big. And that would be hard as well. And I thought I knew that, okay, there's a very real possibility that I'm going to have to just keep going all the way to worlds. And then that's gonna be the hardest one, actually. So I, but I'll be at my best. So it was this interesting scaling component where the shows got harder as I was getting better. So I kind of thought like I had a relatively flat chance throughout, and it could happen at any of them. And, and I actually think world's probably the hardest to get your pokedex at amateur worlds is. It's no joke bad people who win their class, and especially if they win the overall in the amateur WTF worlds are typically immediately competitive as a pro, like when they do their first pro debut there. They're winning money. So so

Philip Pape 13:24

I don't know entirely how it works. But do you now compete on the 19th? In the in the pro? Wrecked Okay, yeah. All right. So does that change the game for you or your prep?

Dr. Eric Helms 13:33

It's led in some ways, no, because I was gonna bring my best and do what I had to do. For worlds. So the timing, what it does change is it's it makes the day a little less complicated. Like if I had turned pro on at Worlds, that's a trade route to compete the next morning is after being in overall in the evening that I prior. So that's a bit of a challenge to peak for across two days. You know, a lot of people struggle is to peak in the morning in the evening in the same day, if they do a crossover, or if it's a two full two day format show. So that would have been it would have been cool. And let's be honest, like, it's taken me this long to be pro caliber to be pro competitive at the world level, is going to take something monumental, which I'm really, really excited to chip away at. It's awesome. But I'm mainly I'm going to worlds to take picture, take pictures of LeBron as he dunks on maybe like garlic, you know, so, and there is a rule. I don't know if it'll change in the future. I do hope that it does. But there's a rule where you have to compete within the same. It's an one year of getting your pro card to kind of like activate and keep it and then there's a two year unless there's life extenuating circumstances where you have to compete. I think there are some issues with what that forces competitors to do, especially in the bodybuilding divisions, we have to be so lean. And the timing of shows can put you at a really rough spot where you don't get to fully recover or you have to just keep dieting. So I'm actually very fortunate But there's a purpose. There's a reason why I decided I want to go to Worlds. So I basically back loaded everything. You know, if you look at all the shows that I've done, I will have done five by November 19. But the first one was September 30. So we're talking like, five shows, and in eight weeks, you know, okay,

Philip Pape 15:17

so you're saying bye, bye beat compete pro right away, it gives you this longer clock to the next one. Correct?

Dr. Eric Helms 15:23

Exactly. So I'll be able to take all of 2024 as an offseason and then, you know, looking at potentially competing end of 2025, or maybe early 2026, depending upon just dates, things like that. So technically, I'd have to be on stage by world's 2025. Again,

Philip Pape 15:40

it's exciting, man. I mean, I mean, it's, you know, I'm not in that world. And I know a lot of people listening are but we find it fascinating. And what it takes to get to where you are, the principles are still something we all aspire to both the psychology of it, but even the practical matters of, you know, leaning out and building and all of that, because you are at the limits, learning about this. So why don't we jump into some of that right? segue here, nutrition topics first, and maybe some training. I've heard you talk about how you're not tracking this time around, right, you're not tracking or logging food, you're taking a more intuitive approach, based on years of having done that before and develop that skill. What I'm curious about is, if someone listening wants to understand the different levels of tracking, right, from a rank beginner to very advanced athlete who has ambitious physique goals, how would you map that out? For them? What are the three are different ways we can track when we're using flexible dieting, do you think are appropriate?

Dr. Eric Helms 16:36

Great question. So the way I would frame the way I used to frame this, so this is some some hot hot off the presses changes to the next edition of my books, Philip was that there was good better and best. So to give more flexibility to people good is just hit it with a calorie range. And typically like something like plus or minus 100. And there's a lot more to us to that, that we'll get into before someone just starts doing that. And then better is a protein intake, and then calories. And that best is macronutrient to get us to that range. Because now you're you're making it more dialed in for the individual. And you're assuming that you've you've gotten the the macros down customized to the individual. And, you know, I presented this in my, in my books as all positive framing, because it's all well and good. And even saying that, hey, in the offseason, it may not even be best to do macros, you might just always do calories and protein or even a habit based tracking system. That was the evolution from the first edition, the second edition. The evolution of the third edition of my books that I'm that I'm working on, is basically coming from the repeated data and coaching experience and personal experience I've had where I really struggled to justify having relatively tight macro rages. And that being that different for people, like if we were to shift your fat up or down 20 grams, and trade that for 45 grams of carbohydrates, except when you're like, down and like the very, very lowest intake and brushing keto ketosis or brushing a very low fat diet, you know, like, Oh, I'm currently on 40 grams of fat. And I want to do that or like any, you know, maybe that that, or a lot of 100 grams of carbs, and I want to increase my fat. So okay, so we are going keto, we didn't think about this, and we'll modify some of the things right? Outside of those circumstances. I just couldn't really justify why am I telling people it's, it's better or best to only be within let's say, a plus or minus 10, or 15 gram range on these macro targets. And it's same thing for protein, kind of having more of a minimal threshold intake that's appropriate. And knowing that if you go over it, it's fine. But it's not going to necessarily help you. Except on individual cases where he noticed more satiety or what have you. It's basically an unnecessary level of rigidity. So moving forward, I think the way or the eventual endpoint that I want people to get to once they build some skills, which I'll talk about a second is that we have a calorie range that's appropriate. And then we simply have a minimum intake for fat carbs and protein. So what that might look like, would be hate, you know, in a hard, hard, hard dieting phase with minimal intake. And this is temporary, because it's only while you're really trying to get lean in for extreme goals, and 20 to 30 grams of fat to get our minimum fat intake, right? That most of the time, we're gonna bump that up to something higher, at least like the equivalent of 20% of calories, but I'd probably expressed an absolute about to make sure we're covering our hormonal bases, you know, transport of fat soluble vitamins, making sure everything's functioning well. And maybe that's like 1460 grams. So that's kind of our minimum intakes and different scenarios. And then for carbohydrate. Okay, what type of training do you do? Are you bodybuilding or powerlifting powerlifting. You know, like we have some data suggesting that ketogenic diets and certain styles of products and trade without a whole ton of volume You probably find you're not making it may not be ideal for strength gain. But it's it's, it's those allow allows it. So maybe we have a minimum intake of one gram per kilogram, if you have like strict like low volume parallel singles. And then as we move up to kind of the volume ladder, you're a bodybuilder you're doing a lot more, maybe we'll put that around like two to three grams per kg, right. And for the Americans, we're talking about a gram to a gram and a half for Babish. Right. And then for protein, you know, when you're in the offseason, when you're not being stressed by a killer caloric deficit, there's no theoretical reason to pitch to be higher 1.6 grams per kg point seven gram per pound, or right around there were higher. And then if we're dieting, and we bumped that up to point 8.91 gram per pound, perhaps. And then after that, distribute your calories as you want. And now all of a sudden, many of the questions that people have, and the flexibility issues and logistical challenges, and the issues with holidays, traveling etc, get taken care of, you know, I just thought, oh, man, like I don't, I don't have to be set into these things. And I find also as a coach that it makes people in different regions, different environments and different social structures, especially when you look at American Coach the first time they get like an Australian client, like, I don't know how to get that, like, what is that? Well, the first time they have a client for the UK, or someone from a very, very non westernized country to speak, speak English, that's also very, very challenging, you know?

Philip Pape 21:27

So they don't know how to get the food to meet macro, what are you saying they don't have to get what?

Dr. Eric Helms 21:32

So what would inevitably will happen at early stages, if someone learned to track macros is they'll ask for some food advice, like, okay, yeah. How would I keep my fat low, putting my carbs high. And that looks very different at Singapore than it does in Australia than it does in Jersey, right. And that's something that I learned from moving overseas having to do that myself and also, to some degree working with athletes overseas. And being able to just automatically allow someone to fit into that. And with that structure, I think is a much improved step. And it's just hard to justify anything else in my mind these days. So that's one big structural change to where we want to get to. But I think getting to there is important because you were talking about different levels of skill and different types of tracking. There's a big difference between the how the average bodybuilder or person in the fitness body composition world thinks of tracking when you say the word versus, say a dietitian, or just a general person, kind of a broader health and fitness space. If you say, someone in our community, like, Hey, I'm doing some macro tracking, they think you have three targets, and you're trying to hit them on a daily basis. But he talks with other people, it could simply mean, I'm eating what I want based upon habits and kind of healthy things. And I'm just writing it down, but I don't have a target. Sure. And there's and so the conversations about the issue, the potential problems with these are the pitfalls, the side effects, I'll make you an erotic all those things start to fall away, when all you're doing is eating as you normally would, but tracking as kind of a mindfulness practice or an educational tool, which I really like for newbies, so people who are wanting to get more nutritional literacy, understand their diet, look for areas where they can improve or that we can kind of incrementally make more qualitative changes to their diet. Rather than giving them prescriptive three numbers. I think the best thing they can do is start reading food labels you know writing things down taking pictures of food of their phone but not not eating out not making sure everything gets weighed to the gram you know, eyeballing things learning about some of the portion sizes like weighing when you're at home after you've gauged Okay, I think that's a cup, then see is it a cup, they Oh, shit was the cup is a cup and a half, like, Oh, I think that's about 100 grams of banana was 150 grams, you know, those are really important lessons. Looking at the back of your, your food label for the almonds, so they already have a protein, they grabbed some almonds, you'd look at nearly? Well, I'll be damned almonds are mostly set, you know, like things like that are then auditing what you've tracked for the whole week. And you know, some things but we haven't actively tried to change it. And you know, you want to have a moderate fat, moderate protein, sorry, moderate carbohydrate, high protein intake, and you look and you've actually got like, moderate, moderate, moderate, and you're like what I need to do here? Well, I can switch this to low fat dairy, I can go from chicken thigh to chicken breast or to Turkey. All of those swapping and decision making games are or rather, this plug and play. Opportunities are great to learn. And then you really start to understand how to turn food into into numbers and vice versa and how to make useful swaps. And that process can last a couple of weeks before you even decide to try to hit certain targets. And you may not even decide to do that. You might just make these qualitative changes. You might just develop habits you might create some meal structure and make sure I have a veg F route, it'll lean protein three times per, per day. And then, you know, I have some reasonable eating out options on top of that, and a protein shake after I workout. And I know that I'm going to eat to a three out of five satiety level at most at any meal, and do a few other things and get x number of steps. And it's all habit based, right? So that I think, is a really, really critical phase that someone goes through before they even start entering the world of lemme have target macronutrients, start weighing myself, look at my two week average. And you know, wherever they are, on the scale, eat out minimally and improve my accuracy and all those things. So I can go a macro based food blast, a weight loss plan.

Philip Pape 25:39

Yeah. And I'm laughing inside because I must listen to you just too much. Because this sounds this sounds exactly like the journey when I have a new client, if I ask them to just track their food, and I forget to say, but ignore the targets. You know, then on day two, it's like, how do I get this? How do I hit? Oh, wait, I forgot to tell you just ignore the targets and track and learn. And then you'll see, the other thing you mentioned was, you know, different countries. I don't know about what you think about this strategy. But I found what successful is just looking at a past day that just happened to get close to the target you intended even if you didn't, what did you do then? Right, just kind of replicate that day. So you're talking about the learning, the awareness, the qualitative changes, satiety. I love that approach as well, satiety. So this would be somebody just getting started, either using a food log or food journal, but not caring about targets. Okay, so now we're there were just a few weeks in, you also have a better understanding of metabolism and expenditure from doing that if you want. What's next. Right.

Dr. Eric Helms 26:40

So let's let's make the assumption this person wants to take a track approach towards a fat loss journey, right? Then from there, once they got comfortable with that can audit that we sit down and go over their meal plan together, we would actually go Alright, so let's set up let's set up some, some targets. And they would be a calorie range and a minimum for all three macros, like I discussed earlier. So okay, then we go, all right, based upon your energy intake, and your change in body weight over the last two weeks, here's a guesstimate at what we think maintenance is. And therefore, we're going to drop X amount of calories and appropriate size deficit for you. And now we have a calorie intake goal and minimum intakes for fat carbs and protein. The next thing I'd have them do, and this is a really useful tool, I want you to write your own meal plan or three, for what that would look like. And think of plug and play options. And each one of those meals slots. Right, so beautiful. Now we're creating what I call a default diet for you. So this is kind of like, I know what I'm doing on a day to day basis. If you're someone who really likes to play and prepare, you can do Sunday cooking and make versions of this, where you can just do that when you're at home, you can have a version when I'm at work, and I need to go to lunch. And I'm gonna have something on the go and only have one meal at home, or you get a version when you're at home, eating three meals. And you can have a weekend version, where you're doing this socially out one meal, and then we make eating two or three meals at home, right. And you have a workout data non workout day version, but I help the person actually write their own meal plans, because then they take the skills they develop just tracking with that targets. And they put them to work immediately. And it's Deb writing the meal plan and with me kind of guiding over their shoulder. So they're getting even more experiential skills learned. And that can pick up things you actually know that you got to count that coffee or whatever, you know, the creamer. It's something you know, and then we start running them. And they go through that process we're checking in, and then you're gonna build even more skills there. And we can also start observing, how do they do with the level of precision, rigidity? What's the important amount? Does it create stress? Is this a good fit? And, you know, we adjust from there Was it too aggressive, you know, maybe you're, what will sometimes happen is they're actually eating more than they think they are during that self track period. They're eating more accurately next. So we end up having this larger deficit that attended, and you lose a lot of weight immediately, which is not a bad thing. People are motivated and have higher body fat. But then we go, hey, guess what, let's let's bump in calories a little bit. Right? So it's a very rewarding process. And that's kind of like your novice to intermediate stage. And then the main thing is to really work on the transitions and assess with them. How sustainable is this feel all the time? And can we eventually we want to get to having this as the way we eat without necessarily having to write it down or log it if we develop these habits, right. So I think sometimes people get too caught up on the fact that they logged it, rather than the fact that they did it. And it's not like you're not going to be at a deficit or not having good macros or not hitting, you know, target calories if you don't write it down. You know, right, exactly. And one of the one of the rubrics that I have for people, it's an easy way to do this. That's one of the skill that teach in this early stage is you know what you've got to do basically follow this more or less habitual play on this kind of default diet, and you have just your last meal left, which is often going to be like a protein based meal at eight or something like that, if they're kind of bodybuilding centric, you know, maybe it's a Greek yogurt or something equivalent of a nice dessert. But it's also protein dominant, not high carbs and fat, hopefully will help in some way lighter. If they don't, I don't force them on people. But that's a nice way to fit some more protein in as we go. Okay, let's do an audit. Now, like you, you don't need to track throughout the day, you can take pictures, you can write it down, or whatever. And I've encouraged you to not have to constantly be tracking because it's a distraction from your life. And you look at okay, what's left, right? And that's kind of the thing, you check your balance budget, like, Oh, I got 20 grams of carbs, 10 grams of fat and 40 grams of protein. Okay, cool. So I can actually put a little bit of peanut butter and some, some blueberries and with my non fat, low carb, sweetened Greek yogurt, right? Do you need to track that? Do you need to write it down? You know, because you know exactly what you have left? It's 1020 like, 40, right. And when people feel like that, it's, it's wrong. If they don't write it out, if they don't track it, that is an indicator to me that they kind of have a little little bit of OCD going on. They're like, No, I gotta write it down. Like, well, well, I mean, you know, you hit it. And you did you checked, you know? So that's one of those opportunities, right? Just

Philip Pape 31:18

so you know, The Completionist in the world, exactly. 100%. Right.

Dr. Eric Helms 31:21

That's right. Well, items really 98% and I got all else. So yeah, exactly. So I mean, I'm okay with people who get a lot of satisfaction from doing that. But I also want them just to be aware of, of where it is, is the tail wagging the dog, you know, and, and make sure that it's not causing stress as well. And making sure that I at least give them the skills if they choose to, to do a non tracked version of this or a non logged version. Before

31:51

my coaching session with Philip, I was really struggling with staying consistent with my nutrition, Phillip really showed me the importance of being consistent day to day, he also helped me see that it's not a bad thing to take a rest day, he really helped me get in that more positive headspace Have a rest day being something really good for me. I've been doing this for a month now. And I'm finally starting to see some progress and my numbers. And I'm really excited about that. And I just appreciate so much the help that Philip has given me. He's always willing to answer questions to offer resources that are totally free, and very, very helpful. So I just want to say how much I appreciate that. Thanks for

Dr. Eric Helms 32:36

now, whatever that inevitably happens, if we probably can preempt your question of how do you get from intermediate to kind of where I am isn't where you want to go, Phil? Sure. Go ahead. Okay, cool. Is okay. Well, Eric, well, you're not tracking at all how does that work? And in reality, I am tracking because I cannot track to some degree, within two seconds at any time of the day, I can be within 90% accuracy of what my nutritionist because I tracked religiously for seven years straight. So that's something that is just an experiential skill that I've developed all the time. That's not the case is what I have mixed meals that are abnormal for me. Or if I go out to eat, and like I don't know, that pesto, fettuccine with with with federal, like, like today and I'm like, okay, like I don't I wish they put it here, I'd have to guess right now a placeholder and is what it is, you look online for a bit, you overestimate the fat, maybe, in my case, whatever. But most of the time, I just know. And I also have a much greater connection of biofeedback than most other people. So I'm aware of what's an appropriate level of hunger at different body fat levels, at different phases, based on different goals, in season, offseason, everything in between all the way down from my current stage weight, where I'm walking around, you know, looking siliques light years or sticking out of hats and not even tried to flex it. It looks like I'm flexing and like you know, me, like shredded conditioning can't sleep all the way up to Oh, you're looking, we'll talk either Eric like it's deep off, he's broke. So I know what all that feels like when I'm forcing food in because I'm adult, my body's gonna get I don't get any more weight to Oh, man, I'm really interested in the flavor of my bread, you know, kind of spectrum, right? I think without that it's very difficult to modulate, like, I know a certain level of suckiness that I should feel at this at this level on on like, say my fourth low day in a row. What I waking up in the morning, and I'm 78.5 kilos shredded, and I've been dieting since February. And that's very different from when you're four months into a contest prep diet and you're still 10 pounds over stage weight, right? You shouldn't feel that shitty, you know, you're or you're you're probably going to burn the candle at both ends and that was just a little stint or a little flicker and then see if they hold me to the offseason. So that is what I said at a certain point. Once you have all those biofeedback knowledge sets And then self awareness, you can actually perform better by giving yourself a more of an auto regulated rage. So, for example, I have that kind of default diet structure. And on my low days, I typically am falling between 1400 to 1700 calories based upon energy levels, performance in the gym, my sleep quality, I can't sleep through the night, I know I probably do that a few days, or I'm for everything falls off. So I need to eat towards closer to 1700, I typically see blood better, what might step count end up being for the day. And that disrupts my general most emotive state or irritable Am I clear headed. And you know, so you strike when you feel like you're fine. And you pull back a little bit when you feel like you're giving too much based upon what giving too much means in the context of that face the giant. And that's something that is, to some degree, you can teach that. But you kind of have to take your late stage intermediate competitor, or athlete or whatever, it isn't that to be a competitor. And then tell them that's the outcome, you want to get to tell them the skills you use. And the guard, you need to try this. You know, like you give a broader range and you tell them, if you feel like crap, like don't just, you know, put on your hashtag grind face, we shouldn't be feeling that crap. But you need to assess. So the coaching process moves from being less prescriptive to what you're actually doing on a day to day basis, to more auto regulated, and that encouraging them. Use your intuition and your knowledge and experience to get to the best outcome. And that's what Berto is doing for me. So I'm working with Alberto Nunez collaboration. He's like my coach and has been he's my colleague. And a lot of the guidance he gives me is outcome based. And it does change at the end, this is an inevitable part, like where your carb loading, and you're trying to get a little leaner that should already shredded. So like right now, this morning, he said, Hey, this weekend, I want to repeat the carb load we did. Because four days later, you looked ridiculous. And you got a little tighter if we can keep using that strategy. So today, higher risk higher reefy than you expected tomorrow a little bit lower. And then we'll go for three or four load. Tight type tapering up. So yeah, that feels like oh, all the way back to 2009. No, you're just three weeks out from worlds. So yeah, it's

Philip Pape 37:15

awesome stuff. Yeah, what I'm even begin with all this the idea of using biofeedback. To learn about yourself, I see that a lot with individuals who aren't as advanced but are at maintenance right at maintenance is a good time to play around with this because they're not trying to induce a change in one direction or the other. You're not experiencing massive changes in your biofeedback, I see it a lot with lifters, who, you know, they'll say, Well, I'm, I'm gaining, and I'm going at a certain rate at a certain rate of gain, but my lift just didn't move this week, or even even regressed a bit. And it's like, stop looking at the macros just like over consumed to give you that energy, because that's what worked in the past, you know, oh, shit, you know, all of a sudden the carbs will do for me. So I think it's important people listening that they do build up to this right track all of these things, because you're tracking without tracking as the way you put it, you're still aware of hunger, stress, satiety all that? Pretty cool. Okay, thanks. Thanks for explaining all that. No worries. And that'll inform my coaching as well going forward. Because there's some nuggets in there, can we see the new muscle strength pyramids, and they come out? So I wanted to ask for a specific scenario regarding the carb protein split, because you talked about minimums, which makes a lot of sense. But I often get the question like, Well, what about the really high protein approach, you know, two and a half, three grams per pound, and we're talking in a gaining phase maintenance or gaining phase, right, where you have the calories, and then it bumps the carbs down to what you suggested is basically approaching keto sub 100. How important are carbs to keep that minimum? You know, in that scenario, I.

Dr. Eric Helms 38:51

So the strategy of largely come from some of the Jose Antonio studies where it looks like metabolic magic is happening. But I think it's important for you to understand that these are small sample size studies that people say, hey, go do this. And they go out, and then they just do that on my fitness pal come back. And then we look at the outcomes. Anytime this has been more rigorously and empirically tested like metabolic Ward, although it didn't have lifting. If you look at some of braised research in 2012, or other studies where we, you know, have higher protein intakes and in gaining phases, we just don't see this effect. So I really think what's actually happening in these maintenance phases as people are struggling to consume those loads of protein, actually not getting there. And their reported calorie intake is lower than it actually is. And they're doing some recopying. That's accelerated by the fact that they're coming in and out of slight deficits, but the net effect is some some gains there. I think that's a more likely outcome, then tried to explain the energy and take differences in it. Something magical happens when you go from 2.2 grams per kg of protein to 3.5 That is unexplainable by physics, but will magically make you recover. I just don't think that is the case. And I think for you know, there's there's a saying, For Extraordinary claims require extraordinary evidence. And the Jose Antonio studies, I love them, I'm glad they exist. They are small sample size, more observational style, outpatient, not well controlled, cool studies on protein, but they're there. They're not robust investigations that are designed to answer that question definitively as to what's the mechanism by what we're seeing here. All we know is that, hey, if you tell people to eat, you know, close to two grams per pound of protein, sometimes they're they're not going to gain weight, and there was little bit of fat, and they'll improve lean mass, or they'll gain lean mass and very little body fat. Okay, cool. But that's what that's like black, but it's a black box there, right? We just know that. We told him to do that. And that's what happened. Okay. So if someone wants to do that, I'm more than happy to facilitate them trying. Nothing wrong with experimenting, right? So yeah, yeah. So go for it. And in my experiences, those are typically short lived. And people don't often get what they hope out of it. It but it does work. I will say the instances where you have athletes who struggle to not be in a state of a larger surplus than intended in the offseason, they want to lean gain. But definitely they start gaining a pound a week, this can be very useful. And I think it has more to do with being inconvenient. You know, like, it is very difficult to eat that amount of protein, make meals, but it does drive your food choices away from things that are hyper palatable. And it makes it hard to go

Philip Pape 41:43

out to eat it as well, doesn't it? I mean, it just makes you feel stuffed. Yes. And

Dr. Eric Helms 41:48

I think the data on really, really, really high protein intakes is not super clear for the long run on the satiety effect that seems to increase satiety, and that starts to level off. That's more similar to a moderate intake around like a gram per pound. But I don't think the inconvenience factor goes away. Like if you have to eat 350 grams of protein, and 150 grams of carbs and 70 grams of fat per day. What does that diet look like? It doesn't include eating out? Does it include things that are really really tasty, you know, there's a reason why carnivore is a rage. Because when you actually cut out 90% of the foods you eat, yeah, you're probably not going to have a whole lot of GI issues in the short term. And you're going to be in a deficit, you're going to lose weight, and you're going to be covering your bases protein wise. So if it's a protein modified fast, you know, it's a better approach than just do it like the grapefruit diet, right? So anyway, I find that those those those approaches typically are short lived. But some version of it can be useful just because it changes your your food of options, if you're someone who slides towards bulking too hardcore. And if you need some rules, like some macros, basically, which are end up being rules, de facto, they don't feel like rules. But you'd like to hit your target numbers. And that keeps you in check. You go to the restaurant, you're like, Okay, well, like Yeah, okay, the stakes are too high of fat. Alright, okay, well, the car? Oh, no, no, that the chicken is not enough protein, but like, you have to really think about, you know,

Philip Pape 43:14

a big plate of white fish, that's all you're gonna have. Exactly. Right.

Dr. Eric Helms 43:18

You know, so it, um, it makes things more challenging to keep making that same error. And that's a, if that works, go for it. But generally, in that situation, I would encourage the person towards something maybe a little more moderate. And just make sure that they weren't under any illusions of like the magic of protein, probably have a similar conversation that we just had from asking more questions like, you know, this isn't a consultation. But yeah, what

Philip Pape 43:48

about the illusions of the, the anti magic of carbs, so to speak, or the anti catabolic effects of carbs? Like are isn't someone missing out significantly when they're when they could be eating three or 400? And they're eating 80? Or 100?

Dr. Eric Helms 44:00

You know, to be honest, I'll tell you what, this is basically a scenario when you're eating, let's say 350 grams of protein, and 150 grams of carbs, instead of swapping it. It's, it's basically saying, Hey, I like to get in my in my car door by rolling down the window and the jump through, right? Because you're, you're asking, Hey, liver, how much can you have regulate? You know, gluconeogenesis? Like, how much how much can you convert to protein, and it's pretty good. Like, like, you can actually get to the point where, you know, like, 40% of your, your carbohydrate is getting produced from protein conversion. There's some paper, theoretical bills, burrowing man, which always stands out in my mind, because it kind of has these questions about like the upper end thresholds of theoretical protein intake and humans. So you know, I generally present protein as something that's not a metabolic substrate, primarily, it's for structural repair. But if you give your body twice what it needs in protein, it's going to make a lot of that into into carbohydrate and, and like ketone bodies like you know amino acids or their ketogenic or their glucogenic. So it's gonna start making other substrates from sure from that cleaving off those, Amiens recycling those things. And it will, that's why protein has a higher thermic effect of the other macronutrients to ETFs a little higher. That's why high protein diets brought a few more calories, and you would be maxing that out a little bit. You might be gaining the systems or you noticed, hey, I can actually eat 100 more calories when I do it like that. And I'm actually, you know, eating more than twice when old protein intake, that might be worth it to you, but it gets stuck calories are really going to enjoy it's another, you know, ounce of whitefish on your plate, right?

Philip Pape 45:43

Yeah, when you're probably already having a challenge eating enough anyway. It's like gaining face. All right, so straddling nutrition and training here. How do I want to ask this question? So imagine you have a kind of an intermediate athlete, which probably a lot of people listening to, they've gone through their newbie gains, maybe they're a year or two into effective training, they understand the basics of nutrition, like you've said it, and they just want to have the most efficient next two years in terms of physique, so let's say physique specifically, is their goal, not their one, our you know, for sure sports production or something? What would that look like from a periodization strategy? And I know it's like a general universal thing. We're talking here and everyone's different. But people always ask, you know, how long should I be cutting? bulking? You know, what, what does that look like? Do I use mini cuts that whole thing, I don't know, if we can generalize it,

Dr. Eric Helms 46:33

I think we can give some constraints to help people. So we recently just published a paper on different rates of weight gain, and changes in body composition. It just came out sports medicine open, we had a preprint up before that, open access, feel free to read it. And we had three different groups, one group was eating at maintenance, or attempting to one group was an attempted 5% surplus, and one group that attempted 15% surplus, and they were adjusted by a dietitian in real time and do video consults with them based upon how their weight was progressing. And then we looked at biceps and triceps, muscle thickness and quadricep muscle thickness changes, while they're doing a three times per week full body program aimed at generating hypertrophy for eight weeks. And there are some really interesting findings. For one, we regressed all of them, which just means that we plotted all of them together as one big group, plotting a change in body mass versus change in skinfold thicknesses. So the sum of all their skinfold thicknesses not a derived body fat percentage, but a very accurate measure of subcutaneous fat added together. And also, all of this different muscle thickness values and also their water strength gates, and just focusing on the gains they made. The strongest predictor of gaining more body weight, was getting more skinful thicknesses. And that was explained about 50% of the Marriott's in that. So if you want to know, am I going to put on body fat that's primarily influenced, but all the things you could do 50% of is influenced by how large is your surplus, not the content of the surplus necessarily. And I would guess the rest of it would be related to your trading and trading age and gaining capacity, right, those intangibles. But we know for sure that if you put put yourself in a big surplus, you're more likely to gain body fat. Another thing we found was that there was a very, very, very weak relationship with putting on slightly more bicep muscle thickness, but not quads, and also not triceps. And it's not because the biceps are magic. It's just when you look at the training program, I wrote that the biceps out of all the muscle groups that we measured, got the most trading volume, and it was going to fail your most of the time. So if you are pushing pretty hard to grow a certain muscle group, it's gonna have a little more gating potential. If you will, then you could, you know, but not that much. I mean, we're talking. There's 10 times the strength of evidence we used to Bayesian, the Bayes factor, it was like 14 point something versus 1.4, which is just kind of like an odds ratio, meaning that, hey, if you're in a larger surplus, you're 1.4 times more likely than someone at a smaller surplus in the study to put on more biceps thickness, but you're 14 times more likely to put on more skinful thickness. Yeah. Yeah. So. So it's certainly a lot of variance between individuals. But yeah, so training hard is important in dropping it too large of a surplus is important for not accumulating unnecessary fat gain, right? Now, it'd be easy to go okay, well, then, therefore, you should be closer to that 5% surplus. And, you know, maybe you could just try made gaining made to gain TT, whatever you want to call it. But the problem with that is that that's hard advice to follow. And this came, we looked at our nutritional data, so we had a 5% surplus group 15% surplus group, and we regress them as one big group, which was useful. And the reason we had to do that is because the 5% and the 15% group had the same mean body weight change, meaning that it's really hard for people to follow up Very, very specific surplus. Yeah. So yeah, so on average, not everyone, but on average, a 5% surplus turned into a 50% surplus, right. And the 50% surplus had some people who are in a 15, we're at a 5% surplus. So the precision there is in the CELT, like we didn't have a familiarization phase, it wasn't like they didn't have you know, a dietician guiding them. They had the equivalent of like one on one coaching like you and I would provide online. And some of the some of the people in the study were pretty advanced. So it wasn't for it just being a bunch of random soccer moms doing something they had never done before. Right. And sorry, pickup soccer mom felt that like, oh, man, there's a bunch of tracking, I don't know why it has to be, you know, soccer balls, please. Just got these internal biases against the soccer mom. So I apologize. But um, so anyway, the I think the lesson here is that you do need to figure out what's feasible first. And that's going to dictate your approach. Because if you're working with a bodybuilder, sure, you can say, hey, I want a 5% surplus. And I want you to only get a pound a month. But if you're working with your general fitness enthusiast, that might turn into two pounds a month anyway, and then they just feel like they're failing. So then you go, Okay, well, what's the slowest rate we can gain reasonably, if it's appropriate for the person's goal. So like, if they're an intermediate, you probably want a little bit slower, just because it'll put on body fat. But it's also going to create a good environment for gains. And then from there, that'll dictate your cutting schedule, because like How high should I get it? So it might be something like four months of being in like a gaining phase, and then a one month mini cut? That's probably the the highest ratio of cutting to getting I would have to see have more time to do it. And ideally, I'd like to be less frequently that that

Philip Pape 51:48

less regularly meeting me want to stretch everything out six months and building to like a six week mini cut or something.

Dr. Eric Helms 51:54

Yeah, or even just a month, because that means they gave us that period, right? And also, there's other factors is going to impact this. So it's basically how close do we think you already are genetic ceiling? And then what's your current body fat level? And how comfortable are you with it? Because if someone's relatively high in body fat, the answer may just be we do a conservative cut. And we know that they're going to have a good chance of actually putting on muscle mass, they'll probably recap quite well. And if they're a newbie, they're probably going to read and let's say they they're higher body fat than they otherwise like to be. We could also just kind of eat a maintenance and let body recomposition do its thing until it seems like it's stopping. And I think you can run across

Philip Pape 52:33

someone who's What about someone who's gone through this. And they're like, kind of at that steady state? I don't know for myself 15%, body fat, something like that. And they just want it like what's the, you know, put it on autopilot for the next five years? What would the cycles generally look like? For most? Do you line it up with the seasons and life? Is that a kind of a good approach? Or do you have you seen a certain ratio and length of time be more optimal?

Dr. Eric Helms 52:55

I prefer like a minimum four to one or six or eight to one ratio, the slowest they can gain while still being able to check that they're gaining and focusing more on progress in the gym. So this looks more like hey, having a four to eight month period of only getting like a pound a month. And then we look up really okay, we've gained, you know, five to 10 pounds, how are we look at? And you know, a good answer for someone in that scenario would be like, yeah, it was probably about two thirds body fat, you know. And, I mean, that's incredible, right, that means you put on three to four pounds of muscle, you know, in the better part of a year, I doing that. But I think if someone can do that in a relatively late stage, that's fantastic. And then you clean up and you're rinse and repeat. And it is certain points, you do get to get to a place where that is becoming less and less and less, less possible, and you're getting better and better and better and better at tracking. And it starts to look a little more individualized, and you might stay lighter. And it's more just about creating a good trading environment and in traditional environment and kind of clustering into a surplus, and just figuring out what timeframe that looks like. And then what level of precision and control and structure do you need to not let less than ideal habits kind of take hold where you're like whatever I'm not trying to gain weight says really matter like meal frequency slips and protein intake drops, like that's what you want to actually avoid at the advanced level. Yeah,

Philip Pape 54:22

and the idea of just keeping the training you know, hard and sufficient the whole time can can end up being the holdup for a lot of folks once even when say down the nutrition thing because because of life and the programming and

Dr. Eric Helms 54:34

died at a time. Yeah, it is what it is for advanced lifters. It's not nutrition right and less there because you typically don't get to be an advanced lifter when you chronically under eat. Right? You know, that actually ends up holding you back. So most advanced lifters that I've found. They are either too big if they get too heavy, or they're able to maintain but they're not seem to make any progress. And the guys who get too heavy like sometimes they cut down If they see that nothing changed, and then there is a nutritional modification, just they're happy in or in general, but for the, the objective goal have to be put on lean mass is the same for both of those two people, the person who's better at not getting too heavy, and kind of hangs around 15%, or the person who's floating up to 25% of for using this kind of male archetype, you can add a percent to those numbers for women. And in the case where the person is not struggling to get too heavy, I would even say 10 out of 10 times unless it's like a sleep issue or something else, if, in the cases where it could be nutrition or training, it's always training, because, or they're just done, which, which does mean that we don't want to ever accept that to be the case, but but they could just be like, you know, now it's I'm actually, you know, I've been training for 30 years. And we're just gonna focus on other aspects of the process and focus on living in this awesome body of built for as long as possible, right, yeah. But most of the time, what you're doing is you're going the training is obviously not stimulating muscle growth, because nutrition is permissive. Right, okay, we have an environment that would support growth, if growth, there was a growth stimulus, but there's not. So let's talk about specialization cycles. Let's, let's take a look at how much volume you're doing per muscle group, let's, let's really audit your proximity to failure, let's audit your recovery. Are we doing too much or too little? Do we need to focus on these groups of muscles, not that etc. And that becomes everything. So focusing on training is, is it because you could take early stage intermediate, or late stage novice and anything reasonable will get them good gains that you probably are splitting hairs, we try to make them optimal. But when you get to an advanced level, like for me, the difference between 2019 why I was close to a pro Corbin didn't get it in this year. And excited there were physique changes beyond just getting leaner, which I'm only happening now I don't think I think onstage last Saturday, I was as late as I was at the May of 2019. I play second at that show. And it was arguably a similar competitive level of show. But this one, I was second overall and got a pro card. So what happened. And the difference was, is that I probably put maybe 100 grams of tissue on certain key spots, you know, so I have more medial delts, I had more back, I had more more back with. So the back with the shoulder with it really from my narrow structure, it makes such a huge difference. It's a disproportionate influence on some poses, and my my bodybuilding outcomes. So how do you track that, you know, 100 reps over like, you know, so. So that's the type of thing where it was all down to specialization cycles, training, implementation, my calves also improved a little bit, I was still like an orthotic stretching device, you know. So there's a lot more that goes into that side of it. When you're at an advanced level.

Philip Pape 57:47

Yeah. So do you have time for like a couple of questions. One or two more? I know, we're at the bottom of the hour here.

Dr. Eric Helms 57:53

Yeah, got like five minutes that we're okay.

Philip Pape 57:55

Yeah, it works. I'll take all my training questions and kind of swish it into one because you touched on, on the key variables, right? It all comes down to individualization for you, right? The volume, and your programming and recovery and all of that. Yeah. So my question is for like a late intermediate, or even an intermediate? Because again, I think that's if you think of the bell curve, right, a lot of the population here. Yep. How do they find that sweet spot without looking back and thinking they wasted the last two years of their lifting? How do they find that individualized volume, sweet spot? They're not a programming guru, per se, they might have a coach, but you know, like, what, where is it? Is it? Is it effective reps? Is it you know, how you feel with your biofeedback? Is it just trial and error? You know, what is it? Eric,

Dr. Eric Helms 58:39

I think for one, philosophically, you're now at a point where you're entering a phase where you have to be willing to invest in a strategy, that's going to take a while that assessment pays off, and know that there's no other way around it. And the only other way to do to go is to always be looking at the graphing grader and program hopping, and then wasting more time than you otherwise would have versus committing to something for, say, four months, six months, seeing if it worked, and being open to the idea that maybe it didn't. But that's a valuable lesson. So that's the philosophical shift, one. The second one, though, is that you are going to have indicators of whether or not it's working along the way. And, like, it's a little different if you're just purely a competitive bodybuilder at the advanced level. But if your overall goal is this progress and growth, you do want to assess your trading box. And over a reasonable timeframe, you should be seeing performance trending up in the stuff you're focusing on. And let's say you really missed a general intermediate, you're not specializing any muscle group yet, you're still running, let's say an upper lower split, and you want generally everything to grow, you should generally be seeing that over the course of say a mesocycle of training, say six to 12 weeks of training, that you're getting a fewer reps or the same load to slightly lower RPE and that you know your eight to 15 RMS or clustering upward where you can sustain that same those reps across multiple sets. And there should be indicators that you are with the same technique, able to lift heavier, or for more reps, or that it's getting better cleaned up, like oh, like I'm going increased range of motion and better depth. And I'm not using as much momentum, even though it's the same RP and reps. And if that's not happening, then I would be comfortable saying, you know, what you put in a solid, you know, two mesocycles of needed to four week blocks of this training, that should be resulting in at least a slight majority of your lifts going up. And if they didn't go up at all, I think then you can go back to the drawing board. So that lag time does start to extend out. But I think, because you see larger changes in performance than you do in your physique, but they are indicating one another indirectly, at least, that you can not let the the amount of time passed for too long before you make some type of change to your progress that is informed by that, you know, so let's say you commit you guys, I'm going to try a lower volume closer to failure program. Awesome. Okay. At the eight week mark, is it working? And you're assessing your progress? If not, then you go, okay, maybe that wasn't it for me. But now I've at least explored going close to failure. So I'm going to try to see, okay, can I keep the same proximity to failure, how's my recovery, I'm going to go up 20% in volume, right, and then see what happens. And if the only thing you notice is that your recovery takes a hit. And now it's really hard because you have to do another set on everything going to failure still, but you don't actually make objective improvements, then you redial it again, okay, well, I'm gonna pull the volume back even further. And I'm, or rather my proximity to failure back even further, I'm gonna try to 123 or IR most the time. But now I'm going to make another 20 or 30%, increase in volume, and see how it goes. And you start to dial it onto what works well for you. And then you can apply that same kind of mindset to exercise selection, which I think actually gives you faster biofeedback and my feeling and my target muscle. Is that what I introduce these new exercises, do I get Dom's in the place? I'm supposed to get it. So there's a different set of rubrics but similar process. And that also, hey, let me take the same amount of volume, same exercise, etc, and manipulate the frequency and distribution throughout the week, to start to see if I can get the most out of my recovery and get the least bleed over into subsequent sessions. I

Philip Pape 1:02:25

think that last point is really important because people are hearing volume and they think it's up or down. And what you're saying is it could be the distribution of the volume. Yes. And I found that myself, especially in a cut, going from like, three days to six days actually works for me, because I guess spread it out even though I am working out six days a week. You know, it sounds counterintuitive, but definitely one experiment. So, man, this has been great. Eric, as always, last question, where do you want folks to find you?

Dr. Eric Helms 1:02:48

Yo, I think just based upon that last question you gave me what I really recommend people do is they go to the 3d MJ vault. This is our online learning platform for it, people are interested in either competitive or non competitive bodybuilding, we have a really cool course called bodybuilding program design, which is exactly what we just talked about. It is you starting with an inside out approach to programming How do I set up my own individual volume targets needs, etc. For me apply It's my life. And then how do I experiment with it? And it's a three coach collaboration myself a Brendon Yes, Brad Loomis teaching you basically how to individualize your training for people at that stage where they know like, like I said, I was 10 out of 10 times, that's the reason you're not progressing in the lab enables you to instead of just starting with a split, they kind of shoehorned you into I have to do for upper lower days or push pull legs or something like that. You start with no not I'm gonna start with a split, what are my individual needs? And then the training program where the split becomes an emergent property of that. So it's inherently much more customized. And then how do you honor that change over time?

Philip Pape 1:03:53

Awesome, couldn't have planned it any better go to the 3d MJ vault. It's called the bodybuilding program design. I'll put that in the show notes. I really appreciate you taking the time again to come on for a second time on Wits. & Weights, Eric, best of luck with the rest of the contest season and everything else and we'll definitely be in touch. Thanks for coming on.

Dr. Eric Helms 1:04:10

It's been a true pleasure. Thank you so much.

Philip Pape 1:04:14

Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights. Please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 11/7/23 Philip Pape 11/7/23

Ep 120: The Mental Health Benefits of Strength, Resistance Training, and Walking

Have you ever considered running as more than just a form of exercise but as a philosophy for life?

Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition.

In this episode, we delve into Barry’s transformative journey from running burnout to rejuvenation. In his 40s, Barry was an avid runner, participating in numerous races, including the Boston Marathon. However, after five years of intense training, he experienced burnout and took a 20-year break from racing.

Did you know lifting weights and taking regular walks lower stress and build confidence?

Today, we are exploring the science-backed mental health benefits of our two favorite ways to move: strength training and walking. If you’ve ever felt anxious, depressed, or just mentally foggy, you’ll want to listen all the way through because even I uncovered some surprisingly powerful links here.

There’s incredible research that shows just how much activities like lifting weights and taking regular walks can transform your mood and mental well-being. From lowering stress to building confidence, we’ll examine how strength training and walking can naturally improve mental health. It's not just about getting stronger physically; it's about strengthening your mental fortitude, too.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:38] Five-star reviews of the show
[3:50] The link between exercise and mental health
[5:04] Weightlifting vs. mindfulness
[8:25] Grit and resilience
[11:05] The benefits of lifting weights on mental health
[18:53] The benefits of walking on mental health
[25:37] Takeaways
[29:00] Outro

Episode resources:

Join the Wits & Weights email list
Inspired by Impact podcast (hosted by Carl J. Berryman) – Apple or Spotify

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

Speaking of mental resilience when you push through those tough sets, right when you really want to quit that's the Mental Toughness I'm talking about that forges resilience. Welcome to the Wits & Weights podcast. I'm your host Philip Pape. In this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Wits &

Philip Pape 00:40

Weights community Welcome to another solo episode of the Wits & Weights podcast. In our last episode reclaiming the joy of running after 60 with Barry coach, we talked about the power of running, Barry shared how reclaiming his love for running in his 60s helped him defy age. And he shared many principles for anyone looking to seize control of their health at any stage of life. Today for Episode 120, the mental health benefits of strength, resistance training and walking, we are exploring the science backed mental health benefits of our two favorite ways to move strength training and walking. If you've ever felt anxious, depressed, or just have some mental fog, you'll want to listen all the way through because even I uncovered some surprisingly powerful links here. There's incredible research that shows just how much activities like lifting weights, and taking regular walks can transform your mood, and mental well being from lowering stress to building confidence, we're going to examine all the ways that strength training and walking can naturally improve your mental health. And one of the reasons I wanted to do this was inspired by Carl Berryman, the host of inspired by impact podcast and Carl, you're always giving me a shout on your show. So I thought I would do the same. Carl is setting up a whole series of podcasts on his show this month in November for men's mental health. And I wanted to link the overall idea of physical health and mental health. We talked about it a lot. But I wanted to dig into some of the science today and show you how incredibly connected the two are even beyond what what you might think. So that's what we're getting into today. I'm very excited for that. Also follow Carl's podcasts inspired by impact. I will be on at least one of the episodes this month in a group format in a multiple guest format. It's gonna be a lot of fun talking about mental health and physical health there as well. So before we get into today's topic, I always like to share one or two five star reviews from this week. And the first is from pistol packin. Mama, great show. I love the episode about getting out of your comfort zone and making small changes that become life changing habits. Excellent information. Thank you, pistol packin Mala. The second is from moleben malevolence, main, some alliteration there, great information. There's a lot of really well thought out and detailed advice each episode very realistic and doable approach to lifting and wellness. I love that he answers listeners questions and give strategies that can be implemented right away. Great job. Okay, thank you again for that as well. I always appreciate reviews, because it lets me know what's resonating. What's not is there anything we can change anything we can improve. So please keep them coming. As always, thank you everyone for listening and supporting the show in any way. You can. Even just sharing the show with others by sending them a link. Just send them a link to the show, it can go a long way to helping us reach more listeners. Alright, let's get into today's episode, the mental health benefits of strength, resistance training and walking. First, of course, if we're going to talk about science back, we want to look at some of the key studies on exercise and mental health. Now a lot of these studies look at different forms of exercise. I wanted to pick the ones that specifically talk about lifting weights and movement or walking particularly. The first study is from 2018, from the University of Vermont, and it found that just 20 minutes of exercise stimulates anti anxiety effects in the brain comparable to medication. Participants had lower anxiety sensitivity scores after short bouts of cardio or weightlifting. And this shows how quickly physical activity can improve mood. So I think that's so powerful every time we find that something natural, can equate or even be superior to medication. That's something we want to pay attention to. It's kind of like walking after a meal and how how it compares to Metformin, the leading type two diabetes medication for controlling blood sugar, it's the same idea. We always want to look for those because these are easy things to implement in our life and they're things that we can do for the rest of our life without having to be on medication. Okay, researchers at Penn State in 2020 He studied adults diagnosed with anxiety and depression. They compare the effects of weightlifting, walking, and mindfulness meditation. Okay, now here we go. Here's here's one of the surprising results. While mindfulness helped in the short term, only weightlifting, reduced depressive symptoms over three months. And again, this highlights strength trainings ability to improve mental health over time. And I suspect I didn't, I didn't really get into a lot of the details on the study. But I suspect it has to do with the lingering positive effects of strength training, physiologically, mentally, the muscle mass you're developing, just the way that your body is now using nutrients, and changing your hormones and all these things in the direction of what you're telling is important, which has been strong and functional. And lo and behold, that also improves your mental state. Awesome. So beyond conditions like anxiety, and depression, there are numerous studies that connect exercise to higher self esteem, higher confidence. And this makes a lot of sense, right? When we accomplish something physical. Like when we master a new lift, when we when we get that heavy back squat, when we hit a PR, we feel more self assured, we've just done something that we've never done before in our entire lives, where we've moved the needle in a positive direction. And we can do it again. And again. And again. That's that's what I love about physical health. It's so visceral, we have control over it, we know that we can control the outcome. And many of you listening may think, oh, no, I can't write like I've tried for years and a habit, chances are just there's a different approach that you might want to take, right that there's a different that what you assumed would cause a certain effect isn't, isn't actually backed by science. So for example, doing lots of cardio to burn fat, we know that that is actually not an effective way to burn fat, but if you assume it is, and then you do it, and then it doesn't happen, that can be deflating. So reach out to me if any of this resonates, but you feel like no, that's not me, right? Because we want we want to nip that in the bud as quickly as possible. Because I think the idea of confidence and self esteem and self assurance from this is one of the most important things that we can get. This also applies to walking. So there's a 2020 study in the Scandinavian Journal of Medicine and Science and sports. And it found that higher step counts were associated with less anxiety and greater confidence. So let's let's dig in one more level deep. Again, this is more focusing on the overall research and then I'll get into these even deeper than this. Let's talk about strength training, right lifting weights, lifting weights and provides incredible benefits for Mental Health First, just the act of training itself releases endorphins. Really this goes for any form of exercise, you've probably heard this you've probably experienced it with running for example. And these endorphins provide instant and instant mood boost, right it's like a natural drug. Endorphins interact with receptors in the brain, they lift your spirits they also dull pain, right? So that's a natural high that we want to go for. Building muscle and strength through progressive overload right progressive lifting gives you a profound sense of accomplishment. I alluded to this already the idea that you can add five pounds and add five pounds again and lift more weight than you ever lived in your entire life. Right seeing your abilities improve naturally builds confidence. And then compound lifts, the big lifts, squats, deadlifts, bench press, they require a level of full body engagement, power, mental focus stability, that is like nothing else. And this forges grit. It forges resilience. And that goes way beyond the gym. And this is why I really love big compound lifts in the four to six rep range. For newer lifters, yes, you can get stronger and bigger on higher rep range. But there's a level of mental fortitude and resilience that you will miss out on. If you don't go for those lower reps. Now, that's not to say long term, you're always gonna be going one to three reps, absolutely not. There's a fine balance between all of this, right, and I don't intend to get into all programming, lifting programming on today's podcast, but it's an important link with mental health. And then we have walking right now walking is a lot simpler than lifting weights, but it still has proven mental payoffs. For example, walking outside, you get exposed to sunlight. Sunlight regulates your serotonin levels. If you're in where I am in the northern hemisphere, during winter, or let's say the southern hemisphere during summer, it can help fight seasonal affective disorder, right where you might get depressive symptoms because of the lack of sunlight. And so getting outside for whatever you can will help sunlight also boosts vitamin D right and vitamin D itself is associated with improved mental health if especially if you're deficient. Stanford researchers found that 90 minute outdoor walks decreased Negative thoughts and anxious feelings compared to shorter urban walks. Now, this is no criticism against anyone who lives in the city. And even if you live in city, many cities have awesome trails nearby or parks or ways to get exposed to nature, even within the city, nature walks, quite literally help clear your head according to the science. Now, I can vouch for that one of the reasons I love living here in the rural part of Northern Connecticut, so we have all these trees and mountains and animals. Yes, we even had bears that come in eat, or jack o lanterns, we have, you know, we have the birds and other critters, and it's just beautiful, right. So if you can find that that can that can be helpful for your mental health. Another study showed that older adults who walked for at least an hour a week had better cognitive function. So regular walking keeps your mind sharp into old age, you kind of get the picture, it's all starting to come together, right. So after reviewing that research, I want to get into some of the top benefits of strength training, and then the top benefits of walking, just in case we didn't already touch on them so far. So we're going to start with strength training, and talk about self confidence. I can't hammer this point home enough lifting, especially challenging weights, weights that push you weights that challenge the weights that take you you know, close to failure, high mechanical tension, high effective reps, heavy loads, whatever definition or training variable you want to use, they require self efficacy and belief in your abilities. And one of the best ways to challenge these beliefs is when you feel like you're not going to be able to get the next rep. And you do it anyway. And I do it anyway. I mean, you try, you may fail the rep. But you can't know that. It's like Schrodinger, his cat, you heard of that quantum theory, like, is the cat dead or alive? Well, you can't know it until you open the box. Similarly, you can't know if you're able to get that next rep until you try. And I'll tell you what, more often than not, when I don't feel like I can get it, I actually still can get it. And so I can't really trust my feeling in that moment. Now I want to I want to distinguish those feelings from like, pain and injury. And those, you know, these are different things, I'm talking about a mental feeling that you can't do it or you feel tired that you can't do it. But then you can't anyway, you're not going to know unless you try it. And then you'll learn more about yourself and your limits. exercising control over your body. This way, builds real confidence, real confidence. And this transfers outside the gym. It really does. People have asked me how do I increase my confidence I say lift weights and join Toastmasters. And that second one is about public speaking. That's, that's more on the business side and presenting and whatnot. But lifting weights, one of the best things you can do for your confidence. When you see those strength, strength gains that come physically once you do that, and they're going to show up physically pretty quickly in the mirror in your physique. They are whether even if you have a lot of weight to lose, they're going to start showing up. It provides a sense of achievement as well, you are self assured that you've accomplished something that takes serious discipline. And I'm happy using that word discipline in the form of mental resilience and developing a practice and having grit and pushing through. Not not going to the extreme all the time, but pushing yourself just to that limit so that you progressively overload physically and mentally. So speaking of mental resilience, when you push through those tough sets, right when you really want to quit, that's the Mental Toughness I'm talking about that forges resilience. And once you do it, you also start to become more consistent with your with your lifting, because you realize that you can do it, you realize that it produces results, you realize that it produces better results and you could have ever had from you know, an endurance based high rep or you know, boot camp style program. And it gives you the ability to stick to a strength program even on days when you don't feel like it because you know how worth it it really is.

Carl Berryman 14:06

Hey there Philip, my brother, thank you so much for the shreds over challenge, I had no idea how much it was going to change my relationship with food, my relationship with food tracking, which had anybody that me any amount of money, I would have told them there's no way I'm ever tracking. And I have to track now I have to because I realize just how critical it is. But most importantly, what the challenge did for my mental health, being able to really focus on what's most important, which isn't the number on the scale, but how I feel about the food that I'm eating and the exercise that I'm doing so fill up the challenge could not have gone any better. And I'm incredibly grateful that was a part of it.

Philip Pape 14:50

And then the last part of strength training is the stress and anxiety the real benefits to to lowering your stress and anxiety. high exertion exercises heavy strength training Write, they actually physically burn through your cortisol, that's your stress hormone, they burn through it. It's kind of like reducing your cortisol through that lifting session, which gives you this soothing anti anxiety effect after training. I don't know if a lot of people you knew that I was reminded of it, I was thinking, Oh, that that's really interesting. It may explain some of the differences with people who work out during the morning versus at night, I don't think it makes a big difference, whatever you're adapted to. But it it helps regulate your cortisol, building strength, may also rewire the anxiety circuits in your brain literally neurologically changes you. Now we know that there's something called neurological adaptation, the physical mind body connection, when you start to learn new lifts, like for example, deadlifts, you've never done it before, you're gonna be clumsy, you're not gonna be very strong. And in those first, let's say, three weeks, four weeks of deadlifting, multiple times a week, your brain starts to rewire itself. To understand that this is a movement pattern that you want to use more often you become more efficient, you're able to move more weight, you might actually not even have more muscle mass, yet, you're simply forming that mind body connection, that that means deadlifting. And picking something heavy is important to you. And this makes your body more capable and functional for it. Well guess what? That ability to rewire your brain has also been shown to rewire the parts of your brain that affect anxiety, literally, and you tend to feel more capable and empowered when you're physically stronger. I was talking to somebody the other day about the definition of anxiety, one of the definitions that I learned from positive psychology is from the concept of flow flow, when you get into a flow state is the idea that you are working on something challenging enough to push you and get you absorbed into it. But not so challenging, that it makes you feel anxious, because you can't quite accomplish it. Right. And sometimes it's a fine line. But I think I think many of us know where that is. And building strength, helps you feel more capable empowered. And I think honestly, I suspect why that is, is it expands your comfort zone, it pushes that limit further out. And when that limits further out, it's harder to get to that anxiety zone. It's amazing. It's incredible. Okay, and then consistent training creates confidence and resilience that helps manage anxiety long term. And guess what happens there? Well, when you're keeping anxiety low over the long term, you become less fazed by the stresses of life, you become that your things bounce off of you, you become more cool headed. Now, I talked to people about this, that I feel like I've always been naturally cool headed, like, high pressure situations, don't bother me that much. And sometimes it annoys people. They're like, why aren't you more upset by this word, you're more emotional. And I don't know if it's just my personality, or some sort of resilience I built up earlier my years or maybe because I have great parents a great household growing up. And I recognize and I'm grateful for that not everyone has that. Where I could fail, fail, fail, and it's okay, my parents were there to pick me back up that could create a sense of that could have kept my anxiety down in my ability to handle stress high. But I think that ability to handle stress, not eliminate stress, because that's not possible. Life is full of stressors, acute stressors, chronic stressors. And we don't always have control over the things that are thrust upon us. But when they are, do you have that larger comfort zone? Do you have that confidence that okay, cool, no big deal. These are solvable problems. These aren't deal breakers. All of this that I'm telling you, is an amazing result of just lifting weights. So So what are you waiting for? Go start lifting weights seriously, start doing that. All right. Now I want to transition over to walking. And the reason I wanted to cover training and walking, those are the two big modes of activity I think everyone can and should do. Right? If you do other things, like if you do running or sports are great, those things also have mental benefits. I'm not getting into those today. And feel free to look up the research on those. But I just want to talk about walking because anybody can walk at any age, you can walk any amount. And I think it's walking is incredible for multiple reasons. But we're going to talk about a few key areas. The first one is depression. Walking, like training, like running like other things does release endorphins. Now, of course, it's going to depend on how how intensely you walk, how briskly how long you walk, it's going to scale to that. But any amount of endorphins are going to boost your mood. And I know this from personal experience on multiple occasions, where especially recently, a couple of weeks ago when I was in a fat loss phase, my energy was low. I had a little bit of apathy in the morning, right? Dare I call it depression? I don't feel I've ever had the symptoms of what someone might call depression, but who knows? I just didn't feel like it. You know, getting into anything, I just kind of wanted to laze around. But I knew I had a lot of work to do that I wanted to do some good things to produce, maybe I had a podcast to make I had meetings, I'd calls all these things. What did I do, I said, let me just go for a walk, I almost had to force myself to walk. But I knew that the walking would help. And immediately it did. As soon as I got outside and got exposed to the sunlight, the fresh air, right the the trees and the movement and moving my hips and getting the blood flowing. Right, I have a hip that probably has a torn labrum for the last few years. And it can bother me sometimes when I walk, it loosens it up, it loosens it up, squatting does as well, by the way, but so that improve my mood for the rest of the day. The other thing is when you combine walks with social interaction, it can magnify that effect. Now we don't all want to walk with other people all the time. Some of us want the solitary experience of walking. But walking with somebody or holding their hand or talking to your spouse, your kids, your friends on a walk can magnify the effect of the field goodness, the endorphins. sunlight exposure I mentioned before, because it raises vitamin D, increased vitamin D levels are linked to lower rates of depression, there is something to be said about that. It probably explains the seasonal affective disorder as well. So keep that in mind. And there was a study that found that unmedicated people with depression, saw mood boosts, after 30 minute outdoor walks four times a week. Now, if we're gonna get somewhere around seven or 8000 steps a day, which is reasonable for a lot of people, and a good place to aim for, at a minimum 30 minute, 30 minute walk every day, we'll get you probably two or 3000 of those steps. And so I would definitely encourage you to take at least one if not two walks every single day. And if you have a history of depression, see if this helps. The next thing with walking is the the way that it clears your mind and boosts your creativity. There's a rhythmic nature of walking. That's like nothing else. Now you can say that running is rhythmic as well. The thing with running is it's so intense, it tends to occupy some of your attention on the running itself. Walking we could do almost automatically well thinking and the rhythmic nature nature of it encourages new ideas and insights, insights start to bubble up effortlessly. Have you ever done that just go for a walk and all of a sudden you start to think about new ideas. Right? I do like to listen to a podcast when I walk. But sometimes I just stop the podcast, I just listened to the breeze, the trees, maybe nothing, maybe Nothing's making a sound. And all of a sudden I'm starting to commune with my thoughts. Many of the great thinkers of the past were known to take long walks to spark creativity and it's something that we've maybe lost in our modern society. The other thing is being immersed in nature away from the electronics allows your mind to truly recharge to engage with nature, you will feel renewed mental clarity. This is a very important aspect of mental health. A study Stanford study found that walking increased creative output by 60% on average.

Philip Pape 23:19

And it's suspected that part of it is simply the blood flow to the brain. Like just just kind of waking up the brain giving it what it needs, right doing something that's a natural human movement. So do not underestimate the power of walking for clear in your mind for boosting creativity. And then the other aspect of walking is related to gratitude. And the again, the I wanted this episode to cover on things that you might not think about and things that even might have surprised me a little bit of the links between these things. So gratitude and walking. Okay, what is he talking about? Well, let's say you go for a walk again in nature. And you notice the beautiful scenery, and the wonders of nature. It might be an animal crossing the street, I saw a bobcat the other day, I see deer white tailed deer. Occasionally we'll see a bear hopefully not too close. I'll see all sorts of birds, squirrels, chipmunks, opossums, or you name it. And it gives you this sense of gratitude. Like I'm almost tearing up here, it gives you a sense of gratitude and wonder about the world. It's a beautiful world out there. How often are you going out and embracing it? Right? And being grateful that you're alive, being grateful, okay, live on this planet. The other thing we can be grateful for is our ability to move. I mean, that is powerful our ability to move, which, in one sense, might make you less likely to criticize yourself. criticize your appearance, criticize your body image because you are a functional, capable human being and time spent walking outdoors may give you some perspective, that life's problems, life's small problems aren't so bad. You gain gratitude from simple joys just from your walk, I mean, give it a shot. That's all I can say. Next time you walk, think about what you're grateful for that is just around you. Okay, so that's that's kind of what I wanted to cover today. I think it's just scratching the surface. I think if you go and you look up research on mental health, and movement, lifting weights, all of this you'll find study after study after study of it just it never ends. It's wonderful. I think we really just scratched the surface of the benefits provided by training provided by walking, but the takeaway is clear. Prioritizing these forms of activity, are going to elevate nearly every aspect of your mental and emotional well being. So in addition to all the other benefits of them that we talked about, right, the physique, and the body fat, body composition, bone density, hormones, etc. You might even argue that the mental and emotional aspect of it is paramount, reduced anxiety, increasing your confidence, reducing depression, increasing your gratitude, they deliver those results for you are getting outside, reducing stress, improving your mood, improving clarity and creativity. So I encourage you to add that to your list of reasons why you choose to lift weights, you choose to walk, you choose to make movement, a cornerstone of your mental health regimen, we're not talking about a huge investment here of your time, to three days a week, to get started of strength training, going for one or two walks a day, these are going to be massive in giving you the mood boosting the stress reduction, reducing effects of those modes of activity. And then your mind and body will thank you. And if you found this incredible information on the link between mental and physical health valuable, share it with a friend. That's all I'm asking. If you know someone struggling with anxiety, depression, or they're just stuck in a rut, send this along to them, it may help it may be exactly what they need to hear in that moment from another friend. And if you personally are not sure where to begin, please reach out to me, you could use the link in my show notes reach me on IG at Wits & Weights, or you can go to wits & weights.com/email, get on my list, you're gonna get a ton of great information like this during the week, and then you can reply to that email any of those emails you get, and you'll have a direct conversation with me, I always reply. I'm a human being that loves to have conversations with folks and just get to know people. So again, if you're not sure where to begin, go to wits & weights.com/email to get on my email list, and then we can have that conversation. In our next episode 121 excellence consistency and getting ripped through nutrition and training with Eric Helms. We are going to get caught up on Dr. Helms his recent exploits in the bodybuilding world. By the way, this is the second time Dr. Holmes is coming on the show. And he is fresh off his WNBA F procard is going to be competing in WNBA of worlds pretty soon, we're going to dive into some of the nuances of nutrition and training from levels of tracking and flexible dieting, to the value of very high protein versus lower and higher carbs to mini cuts. We'll get into training volume autoregulation, whatever else, he has time for that I'm going to pick his brain on, you're going to learn a ton, so make sure to subscribe to the podcast right now in your app. Pause this episode, click follow or subscribe whatever the button says, so that you get notified of all the episodes. You'll also get the bonus episodes that get released throughout the week like quick wits. These are short three to five minute episodes with actionable strategies that may be just what you need to get moving forward that day. So please subscribe to the podcast. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong

Philip Pape 11/3/23 Philip Pape 11/3/23

Ep 119: Reclaiming the Joy of Running After 60 with Barry Karch

Have you ever considered running as more than just a form of exercise but as a philosophy for life?

Have you ever considered running as more than just a form of exercise but as a philosophy for life?

Join me today as I chat with the inspiring Barry Karch, a runner and podcaster who defies age and gravity. Creator of the ‘Running For Your Life’ podcast, Barry motivates people to embrace running at any age. We’ll delve into his perspective on running, a topic we seldom explore, and his insights on strength training and nutrition.

In this episode, we delve into Barry’s transformative journey from running burnout to rejuvenation. In his 40s, Barry was an avid runner, participating in numerous races, including the Boston Marathon. However, after five years of intense training, he experienced burnout and took a 20-year break from racing.

In his 60s, Barry decided to shed the extra weight for a healthier life. Changing his diet, he lost 35 pounds and rediscovered his love for running. This newfound joy led him back to racing, feeling revitalized and whole again. He created his podcast to inspire others of any age to seize control of their health and join him in the race against time.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:25] What running means to Barry
[4:05] Message to people who don't have the same passion for running
[5:00] Burnout in the 40s and losing passion for running
[7:34] Attempts at other forms of exercise during the 20-year hiatus
[9:37] Diet changes and reigniting his love for running
[13:18] Training for running after the hiatus
[15:45] Mindset of excellence and resilience in running and podcasting
[17:14] The benefits of running on cardiac and bone health
[19:37] Secret to maintaining running motivation
[23:53] Importance of scheduling one exciting and scary event each year
[29:37] Impact of running on other life aspects
[31:58] Perception of outrunning Father Time
[32:58] Resources for running
[34:37] The question Barry wished that Philip had asked
[37:15] Where listeners can learn more about Barry and his work
[37:48] Outro

Episode resources:

Barry's podcast: Running For Your Life podcast
IG - @barry_s_karch

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Barry Karch 00:00

I've had a talk with myself. And I'm like, if you want to live a long and healthy life, it's time to make a change. I can't keep going in this direction. And I always intended to make a change at some point in my life, but I kept waiting for myself to have the strength to do it. I never did. But finally, I guess just the big H come in. And like I need to do something now or screen now or never.

Philip Pape 00:25

Barry Karch 03:03

Thanks, Phillip. That's quite an introduction. You blow away my podcasts you do much better than I do on the introductions.

Philip Pape 03:11

No, no, we're not. We're not we're not comparing we all have our different styles. This is this is my thing. It's all good. No, I appreciate because I want people to understand who you are, where you come from, and kind of get that background settled. And now what we can do is dive a little bit deeper. What I really want to know right off the bat is what is running mean to you.

Barry Karch 03:31

To me running is youth running as life running is energy as being alive. It's just, it's feeling happy. I love feeling my heartbeat. Hearing my breathing when I'm going out running, I never feel more alive than when I'm running.

Philip Pape 03:49

Alright, so being alive having energy, youth, vitality, all of that, which is interesting, because I also think like, like many forms of training and exercise, whether it's lifting weights, or a sport, we have to enjoy it right? Otherwise, we're not going to stick with it. What would you say to people who don't have the same passion for running yet? When you say look, it's energy, it's life. And they say, it sounds exhausting. What do you tell them? Tell them?

Barry Karch 04:17

Well, you have to start like anything else. You start gradually. You don't need to start running one mile three miles, five miles your first run, you can start very easily comfortable pace even run a minute or two and then walk a minute or two and then run again another minute or two and see how you feel. See if you don't find that you do look forward to going outside. I like running in the morning. Early everyone has different times they like but I love seeing the sunrise. I like seeing the day start. I like hearing the birds chirp and seeing the trees that just there's nothing like it so I would suggest just starting very slow and easy if you've never run before and and do a run walk mixture

Philip Pape 04:59

that's That's good advice. So you've kind of been in love with running, then you lost it, you lost the passion. And then you came came back to you, right? So you had achieved all these feats impressive feats like the Boston Marathon in your 40s. And then you got burned out. So tell us about that.

Barry Karch 05:16

Yeah, entirely different areas of my life. When I didn't run, until, as you mentioned, my later 30s, and I hooked up with a group of friends. And we all train together. And which was good, good and bad. I guess at the same time, it was good, because it's a lot easier to run with other people than being by yourself all the time. So that was good about it, we had great camaraderie. The bad was, we always pushed ourselves so hard in that we never had an easy day or easy run. Every run, we're pushing ourselves to the limits of our abilities, which I learned later on in life is really not the best way to train. A more appropriate way is you should have one or two hard days a week. But the other day should be very easy. effort level about three out of 10. So you're just going very easy, slow jog and enjoying yourself. We never did that. We killed ourselves every day. And so there got to be a point where I just felt like, I couldn't put myself through this anymore. Mentally, physically, it was just getting to be too much and not enjoyable. And I just I was trying to think of a way to tell my friend that I wanted to stop training with him, because we'd done it for five years, and we were pretty good friends. Well, he beat me to the punch kind of one more. And one morning, I showed up for a run. And he told me he said, Barry, I got news for you. I'm moving out of town. So I never told him to tell him I didn't want to do it anymore. So yeah. Oh,

Philip Pape 07:02

yeah, that's such a common theme. I mean, even today, you know, I hear people who get get burned out for one reason or another usually gets to the point where it becomes a chore and it becomes stressful in their body. And they're not recovering whatever it is, whatever form of exercise, maybe you do the spinning all the time, or maybe, maybe lift but you do it seven days a week, and maybe should be doing it three days a week. It's a really important message for people to consider, because we want to separate the running itself from the mode with which you incorporated it. So over the 20 years that you were not running, did you try any other forms of exercise or training and what were they?

Barry Karch 07:41

Yes, after my friend moved out of town, that's when the next phase began the 20 years. I did continue to run. But I always ran. But there was a huge, huge difference. I slowed it down to a jog. I just did very slow, easy jogs. I didn't compete, I did not race for 20 years. I lost all that type of fitness. And I never could really run more than three miles. There's nothing wrong with three miles, except for where I was before, where I was doing the 26.2 marathons. I couldn't I never went more than about three miles anymore. And one time during that period, I decided, You know what, I want to try to run a marathon again. And I enlisted in a training group, I never could get the eight miles and I was totally burned out and could not do it. So I did, I guess you would call it run was more like a slow jog. So the style change the duration of it changed down to three miles. Other things I did I do lift weights too. I continued to lift weights throughout the whole 20 year period. And I still do now not to the extent you do, but I do that. Did I do any other sports really, I did a little bit of swimming. I'm terrible at swimming. But I did a little bit of that just to take away the pounding on the body, the legs. So I would I would do a little cross training there. I did a little bit on the elliptical machine again when I didn't want the pounding on the legs relax, couldn't handle it. That was about it though. That's about what I did.

Philip Pape 09:21

Yeah, you were trying to so it sounds like you're trying to maintain your conditioning, your cardiovascular health things like that with those other modalities as opposed to being competitive anymore at the time.

Barry Karch 09:30

I tried to maintain my health but it did go way down from where I was I wasn't in that peak running condition anymore.

Philip Pape 09:37

Well so then that leads me to what helped you fall in love with running again. I think it was changing your diet correct me if I'm wrong. What was that what it was?

Barry Karch 09:46

Yeah, this was all an accident. I never anticipated running again. I never anticipated having a running podcast. I never anticipated being here on your show. So this is like all like wow, I can't believe I'm doing all this now. I just decided But as you mentioned, I kept putting on more and more and more weight. Every time I went to the doctor, I weighed more and more and more and more, until I was 35 pounds beyond my racing weight, which is quite a bit. And I was always trying to kid myself that yeah, I still look good. I was looking in the mirror, I guess I hold my stomach in and like, I don't look too bad. But I was kind of kidding myself about that. I kept having to buy bigger and bigger and bigger waist sizes on the pants. I went up six sizes on the waist. So I guess I put on quite a bit of weight there. And I have this horrible, sweet tooth. I just love sweets, which shouldn't make things easier for me. I love chocolate. I love ice cream,

Philip Pape 10:43

chocolate and ice cream. Right? They're my two favorites, too. I wonder how many how many people can say that.

Barry Karch 10:48

I know. I'm kind of jealous of people. Every once a while I run into someone that doesn't like chocolate and like I'm kind of jealous of them. Yeah, it's kind of a good thing. But I enjoy eating that stuff more than I cared about the weight. I guess I was just happy the way I was like it putting on weight putting on weight. And I finally when I hit my 60s, I had a talk with myself. And like, if you want to live a long and healthy life, it's time to make a change. I can't keep going in this direction. And I always intended to make a change. At some point in my life, I kept waiting for myself to have the strength to do it. I never did. But finally, I guess just the big age come in. And like I need to do something now or it's me now or never. So I did change my diet. And I went to kind of a strange diet for a runner. But I went to a low carb diet, because runners tend to love the carbs. But I went to a low carb diet because I had done that briefly years ago. And I knew it worked. So I did it. And I stayed on the low carb diet for about a year. It was hard very hard for me. But I took off all the way. So it did. It did work. And you asked how I got back into running. I wasn't intending to get back into racing whatsoever. But then once I took all the weight off, just one day, my wife casually asked me, she says, are you planning to do any races anymore? And I honestly never thought about it. And like I guess I could I guess I could see you know what I could do now because I've been 20 years. And so I signed up for 5k race, which for the listeners who aren't runners as 3.1 miles. And I ran it considerably slower than I ran 20 years ago. But I read the thing, and I guess there's a few benefits on getting old. There's less competition. And so a different class like a different class. And I ended up first place in my age group. So that was really encouraging for me like, wow, I got first in my age group, and I didn't really have the train for it. So I started thinking what can I do next now. And so I decided to do a half marathon, which is 13.1 miles. I did that this past December. And that's my first half marathon in 20 years. And this one I get trained for.

Philip Pape 13:13

So you had hit a wall years ago with like the eight miles because you were so burned out? Yeah. Is it? Was there some sense of recovery overall at time of not running? And now are you doing in a different way that's more sustainable and quote unquote, healthy?

Barry Karch 13:27

entirely different? Yeah, yeah. I used to not be able to run more than three days a week. And that's because I come to find out now I've become friends with a running coach. And I had no coach back, then I come to find out I was running wrong. Back in those days, as I mentioned, I was doing every run was a hard run, which is the mistake. So now, I'm able to run five days a week, which I never did before. Three, my days are very easy. And I try to keep them as I mentioned, around a three out of 10 effort level. And then I have two hard days. One day is what we call a speed run day where I run shorter intervals. But at high intensity and a much higher speed. The purpose of that is to get used to running fast. So when you run a race, like a half marathon or 5k, your race pace is slower than the speed run intervals. So the race pace feels easier. That's the purpose of it to make your race pace feel easy. Makes sense. So I have one day a week as a speed run. And we call it interval runs. And then one day we kind of weekend, I do the long run to gear up for the endurance needed for a half marathon or a marathon. So yeah, that's what I'm doing entirely differently now than I used to do.

Philip Pape 14:54

Yeah, I like that approach because it sounds I mean, from what I understand about running, you know, there's the skill component there's the power Hour and there's a strength, it's kind of like all these different things. And what it sounds like you're doing is managing your fatigue and managing your stress and recovery so that you can continue. It reminds you of like, again, in lifting, you don't want to always test your max constantly test your max, you're gonna get burned out, or eating, you don't want to constantly dieting, you know, you're gonna get burned out. So it's a good principle. And so for people who are interested in running right off the bat listening to this show, don't go don't go crazy, even if you're 25. You know, they'll do a very did when he was back in his 20s 30s or whatever, take take this kind of more measured approach, because the what is what's the phrase like? Not taking shortcuts is actually the faster path, you know, taking the long game is actually the fastest path to success. What did you have to change in your mind to to, I guess, not only lose weight and get back to like your previous health, but get back to the sport? Was it just signing up for the 5k? And you were you were sold? or was there some more reflection that you had to go through?

Barry Karch 16:00

Well, I guess doing the 5k in and ended up coming in first place was like, the big wake up, wow, yes, very motivated, like, wow, I can still do this. And I hadn't really like I said to him really trained for it. So it got me really psyched up. And I felt like, as you mentioned, the intro, I found a long lost part of myself because I, I'm kind of a competitive person, and I enjoy the racing and that environment. And so I just really enjoyed it and decided, You know what I want to see what else I'm capable of. And I don't have I think maybe now at this stage in my life, I'm just thrilled with whatever I can do. Being in my 60s and running, I'm just happy to be able to do it. Because a lot of people can't anymore due to health issues, whatever problems with their back problems with their knees, hip replacements, all kinds of things. So I'm just thankful I can do this. And so I'm just absolutely thrilled with whatever I can do rather than being so dead set on. Time. What What was my pace is I wasn't my early days.

Philip Pape 17:13

Right? So speaking of that, the physical challenges as you age, if somebody were not if somebody had a sedentary lifestyle to this point, and now they're in their 50s, or 60s, would you recommend running as an activity? Or? Or maybe, you know, do something else for a while before you would consider running? What What's your advice there?

Barry Karch 17:33

Well, I would highly recommend running. Again, someone who hasn't run before can start out with a run walk mix. But I highly recommend running for a couple of reasons. I think your most important muscle in your body is probably your heart. So cardio health is super important. I think I like exercising the heart and being very healthy that way. Plus, I believe that running also strengthens the bones. It strengthens the bones a lot from the running. So it does a lot of good for you in your in your health. And now I'm able to get around and do things that the majority people my age and even younger aren't able to do. And it's all thanks to running. So I think it's an important piece. It's not the only piece. The weightlifting as you do is also very important to build muscle mass because you lose out over time also, as you get older. So I think they're both important pieces of the puzzle. But they both have a place.

Philip Pape 18:38

Yeah, no, I would agree that the combination of those two things right resistance training for muscle and then some form of cardio, for cardio health and like you said bone density or bone health and everything.

18:50

Hi, my name is Lisa and I'd like to give big shout out to my nutrition coach Philip pape, with his coaching, I have lost 17 pounds, he helped me identify the reason that I wanted to lose weight, and it's very simple longevity. I want to be healthy, active and independent until the day I die. He introduced me to this wonderful little app called macro factor I got that part of my nutrition figured out along with that is the movement part of nutrition. There's a plan to it and really helped me with that. The other thing he helped me with was knowing that I need to get a lot of steps in so the more steps you have, the higher your expenditure is and the easier it is to lose weight when it's presented to you like he presents it it makes even more sense. And the other thing that he had was a hunger guide and that really helped me so thank you, but

Philip Pape 19:35

how does someone stay motivated because running is one of those things at least in my mind. It can get repetitive, right? It just like almost any form of cardio you can see it as this like putting in the time or there's there's maybe a different way to frame it and a different way to do it that's more enjoyable. So how would you suggest people get motivated and stay motivated to run?

Barry Karch 19:56

Okay, let me I got two questions here. I want To answer, how do you get motivated? And can it not be repetitive? And stay exciting? So, sure, let me start with how do you get motivated? You have to have your big why, why do I want to do this? Why do I want to run? And I'm sure you need the same Phillips for your exercising, because it's very easy just to lay in bed when and say I forget, I'll feel like it today. I'm not going to do it. Or I'm tired. I'm going to take the day off. What difference does it make? You need that big? Why? Why do you want to run? Why do you want to lift weights? For me, I want to live a long and healthy life, I really want to live a long and healthy life. And unlike everybody else, there's some days when I get up in the morning, that I'm less than motivated. I don't particularly feel like running. I'd like to lay in bed longer. But I think about it for just a second. Living a long healthy life is way more important to me the laying in bed for another 30 or 60 minutes. So I'm out of there in a sec. So that's my big why for someone else it could be they want to take some pounds off. They they want to train for a race or they some some other health issue going on that Ronny is going to solve. It could be self confidence could be anything. But whatever it is, you need your big why? Why do you want to do this? And it's going to have to be strong to get you going on the days you don't feel like it. Now, once you do run, how do you stay with it? Is it boring? Is it repetitive? My answer is no. Because it would be if everyone was the same. If I ran the same route every day, the same pace every day. That's boring. Yeah, I agree. But I'm doing different kinds of runs. I'm doing those slow, easy runs, we call them recovery runs, where you can just enjoy yourself and not have to worry about anything, just take it easy. I'm doing some speed work another day to test myself to see how fast I can go what I'm capable of. And then I'm doing a long run to see how far I can go, how strong I can feel for how long plus the runs are all different. I do some of them outside alone. Some of them I do. I use a Nike Run Club training app. And I have a Nike coach in my ear talking to me during the run. Sometimes I'll listen to music. So as I listen to podcasts like yours. Other times I'll be on a treadmill running in a gym. And on the weekends on my long runs, I'm typically running with a local running group. So I'm running with other people. So everyone is different. I enjoy them all.

Philip Pape 22:54

Oh, yeah. And you just gave us the entire list of things that contribute to motivation for different people. I love that. I mean, the first of all, the the Y is definitely important. And I think of it as like, seasons or periodization. Right? Sometimes our y changes, or on any given day, you know, we may have three or four things really driving us but one is the most, you know, the big driver of that of that day. Because when people tell me they want to live a long, healthy life like you did. Sometimes that's not enough in the moment, right? It's not a short enough time kind of inspirational, but when they're like yeah, and I looked at myself in the mirror too. Okay, now I've got a couple different things. But you said you know, having a coach, habit stacking, you know, making it fun with using different variety, both with how you train where you train, what you train with equipment wise, running with a group, big fan of community, so like any of those people listening can can take one or two of those and figure out okay, here's how I can get a little creative and make my workouts more interesting. So thanks. Thanks, Mary. I love that you met you did mention one of the things that can drive people's competition. And I think you said that it helps to schedule at least one of those a year some some event each year that excites you and maybe scares you right maybe it's gonna push you a bit which which also ties in the idea of seasonality and goals and all that why do you recommend having a competition each year? You know what I

Barry Karch 24:17

ran into this concept of a Muskogee from person by the name of Jesse Itzler. He didn't invent this concept, but he's the person who I learned it from. And what it is, is doing one big scary year defining event every year and that makes every year memorable too. So you can say all 2023 was a year I did this 2022 was the year I did that is something that excites you and scares you and challenges you and pushes you outside your comfort zone perhaps. And it doesn't have to be physical by the way. It can be going into business for yourself. It could be starting your own podcast. It could be getting married, it could be any number of things, taking learning to play guitar. It could be anything that's something different for you. But a challenge, something he wants to do and really gets you focus and makes life exciting. So that's the concept that came across from Jesse. And I never heard of it before. And it really intrigued me. Because I've never done that I never thought of it. And this year, I heard of an event, which coincidentally, Jesse is a co founder of, but it's called to nine, zero to nine is completely out of my comfort zone. It's a mountain hiking event. I've never hiked a mountain in my life. I've never hiked a mountain. I felt like I would have a good background for it with the cardio fitness from running and leg strength. But still, I'd never hiked. And so what it is the 29029 where the number comes from is that is the height of Mount Everest 29,029 feet. The goal in this event is to hike up, equip the equivalent of Mount Everest within 36 hours. And it's held in five different locations around the country. I went to Snowbasin Utah for the time I did I did it two months ago now. And on the every mountain is different where they hold it the mountain I was at required 13 a sense. You climb the mountain, you don't have to go down, you take the gondola down, it's all about the ascent, hike up gondola down, hike up gondola down, you got to do it 13 times within 36 hours to achieve a 29,029 foot vertical ascent. So that was my Masotti. For this year, I trained for super hard, they provide you with a 20 week training program. And they provide you with coaching calls. And I found that I really really love structured training. I love having this plan taught me what to do every day. And I found it to a tee. And even so it was still hard. It was still very, very hard.

Philip Pape 27:12

emulsified. Great, though to finish it.

Barry Karch 27:13

It was an awesome feeling to finish it. I was not going to come out of there. All that work. They give you a Red Hat If you complete it. A Red Hat signifies it ever said, but I was not going to come out of there without that Red Hat and I did manage to get it that was your goal right

Philip Pape 27:28

to get it done.

Barry Karch 27:29

I was gonna get that Red Hat No matter what. Yes, absolutely. Miss. Okay. Okay, I

Philip Pape 27:33

love how you expanded this is broader. A Broader View on this than I even expected because I was thinking specifically, like an endurance event each year. And what you're saying is just pick one huge driving challenging goal each year, in any part of your life, which is it's great. I love that. Because now you now you got me thinking, you know, the end of 2023 is rolling around 2024. And it's not necessarily new year's resolution, although I guess you could make it that but it's like, yeah, what do you want to do in that year, that's just different than something you've done before that really pushes you. Now I'm gonna have to come up with something very thank you for the challenge.

Barry Karch 28:09

Absolutely. Yeah. That's gonna be the year of

Philip Pape 28:13

you know. And another thought that comes to mind there is even as you grow each year, right? You you challenge yourself. And there may be, there may be ways that you push yourself within what you're already doing. Like for me lifting, there's always seasons of building muscle, losing fat, whatever. But it almost gets too comfortable even when you're pushing yourself because you're used to how to do it right. Like you'd become good at it to where not not that it's complacent. But it's not what you're saying something that gets you to totally think differently. Reach out to new people get a different training program. Like just That sounds exciting. So I just My passion is coming through because people listening, I think this is a great thing to try. Yeah.

Barry Karch 28:53

And Philip, I heard of an event years ago. I don't know the name of it. But it's a combination of weightlifting and running. And I can't remember what it is when they get something for you to look into to add something new to your knee to your repertoire that you haven't done yet.

Philip Pape 29:08

True. True. True. You know, I do like sprinting I like when you talk about the speed work. I said I would love that day when you talked about tomorrow doing your 60 mile run. I don't know about that. But I had done it before years ago I was training for a half marathon didn't quite get there due to an injury. But yeah, I remember what you're saying I would run in different locations. I'd run along a canal I'd run on a like a flat trail I'd run on the road and it was nice to pair it up. Anyway. One of the other things I'm always curious about people who are passionate about a type of training is how it has helped other things in your life. Like well, how is it running and especially the way you do it now or even the journey you went through from doing it the wrong way in the past to doing it better now helped you others real life?

Barry Karch 29:53

Yeah, good question, Philip. You know, it, it permeates the whole rest of your life. It turns out out, running isn't just about running, I've learned so many life lessons from it, I could go on and on. But basically, to summarize it all, it just provides so much self confidence, it makes me feel good about myself and what I'm able to do and accomplish. And it just gives me confidence in the other aspects of my life. And from work, to just something as simple as feeling like I look better now that I've dropped four to six sizes in the pants again, from what I went up to. But yeah, it's just overall self confidence, sense of accomplishment. That's helped so much and everything.

Philip Pape 30:45

It is amazing how physical feats often have that translation, right? Because there's nothing more, I guess, visceral than doing something with your body and seeing it improve, especially now that you're 20 years older than you are at a different point and healthier. You know, I can I feel the same about, I don't know, squats or you know, something that you're doing. That's hard. You've done it, you've grown now. And now you look in the mirror and say, well, that's not as hard as it used to be there. That's progress. Right? And like you said, it makes you confident in other areas.

Barry Karch 31:15

Exactly, exactly. And you know, in running, there always comes a point where it's gonna get really, really tough, and you're running hard, and you feel like quitting. But I push, I'm able to push through it and complete the run. And that also permeates into the rest of life. Because in work or everyday life, things don't always go easy, right? You run into difficulties, obstacles, sometimes you might want to just give up, but I'm like, No, I'm not a quitter, I'm gonna keep going and push through this and, and get through it. So that's just another thing you learn from from doing. Yes,

Philip Pape 31:49

it's true. And I honestly think very, very few people. A sad, small percentage of people will do that. And the positive side of that is if you're listening to this, if you listen to bear, and you are the type that want to explore and become that that, you know, larger version of yourself, it'll put you in like the 2% of people, you know, that actually do that. So do you feel that you've outgrown Father Time for a while at this point?

Barry Karch 32:16

I do. I would like to think so. I feel like I'm very healthy. I don't have any health elements. I feel like I'm running really good. I'm able to keep up with people younger than me, which always makes me feel really good about it. And most people that I run into actually think they think I'm younger than I actually am. Which also makes me feel good. Yeah. So I think I'm doing okay, for my age.

Philip Pape 32:47

Yeah, I would agree when I first met you, I definitely looked younger than than your age for sure. Which comes with the vitality of staying healthy. What if somebody listening wants to get started running? What are some good resources for them?

Barry Karch 33:03

Well, let's see. I get several. I love the Nike Run app. It's free, you can download it. And there's a bunch of guided runs on there. They're all distances, they have runs for beginners, they have like a five minute run a 10 minute run, they have a one mile run on there. But what's good about it is you have a coach in your ear talking to you while you're running the whole time, it kind of takes your mind off of it. And it gives you a motivation, inspiration. I really liked that. And some of their, some of their guided runs. They also utilize the GPS in your watch so that it knows how far you've gone. And it will, they'll talk to you at the half mile mark, the mile mark and so forth. They know when you reach those points to give you motivation and encouragement. So I've really, really enjoyed using that app. So that would be one I would recommend. Secondly, there's a lot of great running podcasts out there that you can listen to. And those are also good for putting on while you're running because they keep you motivated and determined to listen to other runners talk about things that you're going through yourself. So those are two really good resources, I think to get you going,

Philip Pape 34:26

including of course running for your life. Barry's very own podcast so if you're listening and have any interest at all in running, definitely go follow that subscribe to it right now. And I'm gonna I'm gonna ask you one more question very that I ask all guests, and that is what one question Did you wish I had asked and what is your answer?

Barry Karch 34:45

That's a hard one. I'm going to I'm going to give you the question would be What is your mindset? How do you keep going when your body is telling you to quit, stop. And that's something that I encounter on certainly all my long runs, and probably a lot of my speed runs to. It's like, I can't do this anymore. I don't know if I can, I gotta stop it. But so what do you do when you come to a situation, and for you fill up, I'm sure you're in that same situation, too. I'm not as familiar with weights as you are. But maybe you're there's a certain amount of weight you want to lift or certain numbers that you want to do, and you feel like I can't do anymore. I'm tired. You know, that's it for me. So I have a couple of things go through my mind at those times. Number one is I heard someone say, Remember tomorrow. And what that means is, how are you going to think about yourself tomorrow, if you quit now, I know for me, I am going to feel terrible, I'm going to be really upset at myself. If I stop, I'm going to be very disappointed in my effort. If I don't finish this run, and do what I intended to do. So I think how I'm gonna think about tomorrow, you're gonna have to go through a little short term pain to finish it. But the pain is going to end. And it won't be that long. And you're going to have all that long term satisfaction that you get out of it. Thinking that I did it, I can do this. Yeah, I'm not a quitter. So those are things that go through my mind when the going gets tough.

Philip Pape 36:35

Love it. Remember tomorrow. And what you just said is you learn something about yourself by making that extra push to get through it, right? You mentioned the lifting weights, the equivalent would be the heaviest weight you've ever lifted. Let's say you're going for five reps, and you know, the third set and you've done three and it's just feels impossible. You're not going to know if you can get the next one unless you try it. You've got to push and it's mental, it's physical. It's everything. But remember the person tomorrow looking back and saying, and why didn't you do it? Right? Come on, all you have to do is try you were right there you had the equipment, you are on the road, whatever it is like it just took a few extra seconds of effort. So I love that message. All right, man. Where can listeners learn more about you and your work?

Barry Karch 37:18

Well, of course the running for your life podcast, which is available pretty much anywhere people listen to podcasts, and also on Instagram at Barry. Barry underscore s underscore coach.

Philip Pape 37:34

Barry underscore s underscore coach. Yep. Okay, we're gonna put that in the show notes. Absolutely. It's been a pleasure. This is a lot of the most we've talked about running on the show ever so you've got that place of honor. And I really appreciate you coming on and you know, let's stay in touch Barry. Thanks so much. It was fun. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up there Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 10/31/23 Philip Pape 10/31/23

Ep 118: Q&A – Macro Splits, Lean Bulking, Hunger, Muscle Over 40, Aggressive Fat Loss Strategies

What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough?

I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.

Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.

What is the most effective macro split for building muscle? Is it necessary to drink electrolyte mix, or is water enough?

Find out the answers to these questions and more from the free Wits & Weights Facebook community and emails and messages from listeners.

I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s, and debunk some myths along the way. I discuss the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus, I get into the specifics of lean bulking and how to set your macros for optimal results.

Then, I am doing a rapid-fire Q&A based on questions from our recent rapid fat loss challenge, covering everything from the impact of high-intensity cardio on muscle growth to the most satiating foods when calories are tight.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:09] Two five-star reviews for the show
[3:33] What is the most effective macro split for building muscle?
[6:20] Is it necessary to drink electrolyte mix vs. water?
[8:03] What are your thoughts on hunger when transitioning from maintenance into a bulk, when you have reached your calories?
[11:31] Managing hunger and increasing calories for maintenance
[14:03] To transition to lean bulking, do I continue my current maintenance or find my new maintenance and set to gain? What are the macro recommendations?
[16:46] Rapid fire Q&A on the rapid fat loss challenge
[25:54] Outro

Episode resources:

The Hunger Hacks Guide and Hunger Scale Guide & Diary:
https://witsandweights.com/free
Join the Wits & Weights Facebook community
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks

👉👉 APPLY FOR COACHING

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

Generally most people will perform in progress better with higher carbs. And I would say, especially women over 40 Because of the energy, the reduction in stress relative to your hormone health, and I realized that there is this mythology out there somehow that you know, women in perimenopause or post menopause need to be on a low carb diet, but I don't buy it and nor does the evidence support it. And at the end of the day, see for yourself. Welcome to the Wits & Weights podcast. I'm your host, Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Wits & Weights community Welcome to another solo episode of the Wits & Weights podcast. In our last episode 117 Starting strength the novice effect and barbell lifts with Cody anino Cody and I talked about the transformative power of barbell training, we covered the principles and benefits of starting strength, some common misconceptions about strength training and the crucial novice effect. We compare different training methods, how barbell training impacts mental health, and how to get your form checked online. Today for episode one, eight tene we're doing a q&a to answer questions from the free Wits & Weights Facebook community and emails and messages from listeners. I will tackle your burning questions on the most effective macro splits for muscle building, especially for women in their 40s and debunk some myths along the way. I discussed the importance of electrolytes versus plain water during workouts and how to navigate hunger when transitioning from maintenance to a bulk. Plus I get into the specifics of lean bulking and how to set your macros for optimal results. Then I'm doing a rapid fire q&a based on questions from our recent Rapid Fat Loss Challenge, covering everything from the impact of high intensity cardio and muscle growth to the most satiating foods when calories are tight. Now each episode I do like to highlight the latest reviews on the show. So here are two short five star reviews from this week. The first one is from the fallible man. Real talk good advice. I appreciate Philips show, it sounds like the same thing I would tell my clients as a certified personal trainer, there's so much trash out there, it's awesome to find the show is such great advice, Phillip shares real, measurable, achievable goals for real people who are looking to change their lives. As always, thank you I appreciate when other coaches and trainers listen to the show and gain value out of it. Because that really means a lot to me. And it helps us all lift up the industry as a whole. The second reviews from three buoys helpful episodes, I enjoy learning about ways to feel better in my body, and appreciate the episode on weight training after 40. Thanks. Again, thank you as well short but sweet. And it means a lot to me. As always, I am grateful and listeners take the time to write a review for the show. I'm always happy to feature them here as well. So if you write a review, please screenshot it and tag me on social media. So I can reshare it for you and give you a shout out on social media but also on the show if you'd like. With that. Let's jump into today's q&a. All right, so first, we have three questions from n z. And again, if you want to send me multiple questions all at once, I'm happy to answer them. So you don't take advantage of that. The first one is, what is the most effective macro split for building muscle. I eat high protein but wondering if the balanced or low carb approach is better for a female in her 40s to build muscle. I'm strength training four days per week. And I walk Thank you love the podcast. All right. So and is obviously doing a lot of things right. She is training. She's moving. And she's concerned, you know, she's eating high protein, and she's concerned about her fat carb split. And this is where I would say, why don't you experiment for yourself, use some biofeedback and other data and see what the right level of carbs is. For you. I could say that for most people, a higher or balanced or a higher level of carbs is going to give you more performance, it's going to help you recover better. It's going to help with your hormones, all the things whether you're male, female, under or over 40 It's generally a more effective approach when you're trying to build muscle for most people. But again, it's going to depend. So assuming you're already getting around a gram per pound of protein. I would start with this balanced approach. Some people will call it high carb, but for me and my clients is just the norm where fats are around 25% of calories and then carbs make up the rest and so when you're at maintenance or when you're bulking that'll be a decent amount of carbs for many people that'll be anywhere from like 200 to 500 grams of carbs somewhere in They're depending on your expenditure, how big you are, and so on. And then what you want to do is assess how those carbs affect your outcomes. Are your lifts going up? How strong do you feel in your sessions? How drained or not? Are you afterward? How sore or not? Are you? How are you sleeping,

Philip Pape 05:18

how's your stress? If you feel great, like if all of these things are going up, and all these things feel wonderful, then you're obviously okay with that level of carbs. And it's probably for you. If something feels off, like your digestion, or you know, your performance, your energy, Something's just not quite right. After you've given a good four to six weeks, then try the higher fat lower carb option, right. So again, if you're using macro factor, you can set that up, when you set up the macro plan, you can tell it to do a low carb or even a Keto level type diet. Now, again, generally most people will perform and progress better with higher carbs. And I would say, especially women over 40, because of the energy, the reduction in stress, relative to your hormone health, and I realized that there is this mythology out there somehow that you know, women in perimenopause or post menopause need to be on a low carb diet. But I don't buy it. And nor does the evidence support it. And at the end of the day, see for yourself what we say what we call n equals one experiment for yourself. So that would be my advice there. And okay, so then her second question, totally different question. Is it necessary to drink electrolyte mix versus water, I generally drink straight up water. But I also don't sweat a ton during strength workouts. So here's my take on this, is it necessary, maybe not like hydrate adequate hydration is going to get you most of the way there. And if you're eating plenty of whole foods, especially fruits, and other fruit foods that are high in electrolytes, then you get you get quite a few from your diet, like this is why I love bananas, especially pre workout, I'd recommend even having said that, if you want to try it out and see if you feel any better or more hydrated. having either a mix powder, or as simple as a fresh, fresh squeezed lemon plus salt in your water, what some people call homemade Gatorade. And do that once a day, before or during or after your workout. You could always do more if you're very active if you're sweating a lot if you're feeling dehydrated, but just make sure you're at least getting the water at least right and that that's not the issue. And also food sources like bananas and other fruit. And once you do, then adding some of these other mixes could be helpful. You know, a subset of electrolytes includes magnesium and I would spike that out separately and say that most people should be supplementing magnesium, which is one of the electrolytes but then in general for electrolytes, you can get powder like Dr. Berg's element, which is the letters element T, or even first form, brand electrolytes. Now I'm an affiliate of first form. So if you want to support me go to first form.com/wits & weights or click the link in my show notes. They also sell electrolytes. Okay? And then her third question is, what are your thoughts on hunger, even when you've reached your calories when transitioning from maintenance into a bulk? Okay, so this is an interesting one, this is hunger, not in a fat loss phase. But hunger while you're in maintenance, and you're getting ready to go into bulk. I had a few times where I've been hungry and know my metabolism is likely continuing to adjust as I gain muscle, should I eat something since I'm not cutting during these times when I'm hungry, if I'm eating at maintenance, but still have hunger in the evening, and even overnight, does that mean that I need to increase calories? Well, it's going to depend on if you just came out of a fat loss phase and then switched to maintenance, there could be some emotional or psychological hunger that's being triggered, because you're eating more calories and probably more frequently. And so just be aware of that. But when you're bulking and I know you're not bulking yet you're maintenance. But when you are bulking you should have much less hunger, and your metabolism will slowly adapt upward. And you can eat more and more. And eventually, most people don't have any issues with hunger, and eventually get kind of sick of eating food when they're on a longer book. But I would still use the fundamental principles of meal planning, prioritizing protein and fiber, being aware of physical versus psychological hunger and so on. No matter what phase you're in, it's always a helpful skill. Now, hunger itself is a pretty complex thing. And before I just assume you need to increase calories, because you're going into a bulk in other words, what you're asking me and should I just start upping my calories now? Well, I mean, if you're not trying to be in a bulking you want to be a maintenance, we'll we'll know you don't want to increase your calories. But it's also good to listen to your body and energy availability, or lack thereof can be a very legitimate reason that your body is saying you're hungry. And so this is why I recommend being on what I call the top side of maintenance, which means aim for maybe 50 calories over your calorie target each day even when you're that maintenance, okay, 50 calories isn't that much, it's almost in the noise. But it gets you to ensure that your body is avoiding being in an accidental deficit. So if you just try to stay at maintenance, but then your body, let's say dips in terms of its, or increases as expenditure, and all of a sudden, you're kind of in a slight surplus, you're not getting all the energy you need, that could cause you to be hungry. But if you overshoot your calories just a little bit while you're maintenance, even though it might result in the tiniest of gains over time or a long time, you'll ensure full energy availability, and that could also mitigate hunger. Also, of course, always be sure that you're covering the basics. Are you eating mostly nutrient dense whole foods like 80% and 80 to 90% of your food choices? Are you targeting at least point eight grams per pound for your protein? If you're around there, you might want to get point nine or 1.0 grams or maybe 1.1 or 1.2 and get some extra satiety that way, without having to increase your calorie you just shift the macro balance a bit. Are you eating enough carbs? Right? Because this could be another indication of sufficient energy and keeping calorie density, lower, just getting enough carbs as opposed to too much fat, right? Because we have too much fat and calorie density could mean that you're not getting as much volume and you're not feeling as full? And then are you staying hydrated and using electrolytes? Just to answer your last question we talked about. And finally you're getting plenty of sleep. So it's all the things right to make sure that you've addressed those before saying that it's a hunger issue. So assuming these are covered, then here's some more advanced things you can look at number one is meal timing, you might want to shift calories more toward your workouts, shift carbs towards your workouts, or add or shift calories toward the low energy times of day, when you would otherwise be tempted to reach for a snack. Maybe this is later in the evening, right before bed, something like that. What do you say, it's really more physiological hunger, because of your habits. And now you're just going to shift calories and kind of satiate that need satisfy that need, and still hit your calories. And then of course, if you want to evaluate whether it's emotional versus physical hunger, I do have a hunger scale guide and diary that you can find at wits & weights.com/free. I also have a hunger hacks Guide, which is a long list of things that you can do to mitigate hunger, whatever phase you're in. And one of those might stick out with you as Oh, you know, I'm not really doing that. But if I did, maybe that would solve the problem. So it's kind of a complex topic, but it doesn't have to be if you're putting all these things in place. And if you're at maintenance ready to transition to a bulk, I would take care of all these other things first, to see that it's, you've mitigated the hunger as much as you can, before considering actually just increasing the calories. But if you're gonna go no surplus anyway, there's no need to wait. Really, so you could do that. So again, if you want to get the hunger hacks guide, or the hunger scale guide and diary, just go to wits & weights.com/free. Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits, & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience, and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching, or use the link in my show notes to apply today. I'll ask you a few short questions to decide if we're a good fit. And if we are, we'll get you started this week. Now back to the show.

Philip Pape 13:59

Okay, now we have a question from Lin M. Lin says I'm wanting to start lean bulking. So here's another one where someone's transitioning into potential surplus. Okay, a lean bulk is just a very, very slight surplus over time. Do I start at my prior maintenance, or find my new maintenance for a week and then start gaining and she uses macro factor at my recommendation, and so she would set it to gain weight without putting on fat does 25% protein 35% and the resting carbs sound? Right? Okay, so again, do I start at my prior maintenance or find my new maintenance for a week then set to gain? Okay, so the more that I've done this with clients, the more that I lean toward end with myself, the more that I lean toward going to maintenance for a few weeks first, so two to three weeks for it. So you recover straight to your current dynamic maintenance. Whatever your current expenditure is, you recover right to that as soon as you can. knowing that that maintenance was is actually going to go up a bit as you recover, because it's been lowered to metabolic adaptation during your fat loss phase, right. So I would go to maintenance for a few weeks, maybe two to three. And that way, it's not such a huge shock to your system to try to go all the way into a bulk from from a deep fat loss phase, for example, which might have you jumping, you know, 700 900 1200 calories, whatever deficit you were in, and now you're going to a surplus, it would avoid that shock. But it also lets you get through that initial scale weight bump that you're going to get from the extra carbs and the fluid and glycogen that come in, you're gonna get that you kind of get through that allow your body to normalize, get to a true new maintenance allowed to recover. And what I just said didn't answer to your last question or into Ann's question, stay on the top side of maintenance. And that we're not really in a bulky yet, but you're kind of getting there. So to do that, in macro factory, instead of setting it to maintenance, I would set it to gain weight. Okay, two options, either set it to maintenance, like three pounds higher about higher than where you ended the cut, so that it's pushing your calories up toward that instead of holding you back, or I would set it to gain but set the rate of gain to very, very, very, very low, like barely above zero. So again, still you are trying to be at the top side of maintenance. Okay, as for the macros, I don't like percentages of protein, I prefer basing protein on your target weight, like we've talked about point eight to one gram per pound, then about 25 to 30% from fat, I wouldn't necessarily go as high as 35% Unless just That's a fat preference of yours. Because then the rest go to carbs. And I'd like to have a nice solid amount of carbs when going back to maintenance or when going into a book. Okay, now, I'm going to answer 12 questions from the recent shred Tober Fat Loss Challenge. This is a Rapid Fat Loss Challenge I talked about in episode 116. So if you missed it, go check that out. And today I'm going to answer these questions rapid fire style. So really quick answers to really quick questions. Here we go. Does high intensity cardio negatively impact muscle growth during a calorie deficit like the one used in the challenge? All right, there is evidence that doing too much cardio, in addition to training during an aggressive calorie deficit deficit can impair muscle growth and strength, because of all the extra stress the extra demands on your body. So I like to limit cardio. Thank you, Mike Matthews, to no more than half the time spent training. That's a general guideline. Next question, what is the evidence on optimal protein intake for maximizing muscle retention and satiety during aggressive fat loss phases? Very simply, I would aim for one gram per pound, the research shows us that that's a good upper limit. If you really want to play it safe, set it to 1.2 to 1.5. And really push yourself to get a lot of protein and see how it does with your retention of muscle in a deficit. It also enhances your satiety. So two birds with one stone, how accurately can wearables and fitness trackers estimate calorie expenditure? And what are better methods? All right, pretty terribly accurate. So terribly inaccurate, I should say studies show most wearables are inaccurate for estimating calories burned by up to 40 to 80%. So they're useless. A better method is going to be tracking your food intake and your weight changes over time, which you can do very precisely if you use macro factor. Download it use my code Wits & Weights, get an extra free week on your free trial, and you'll never turn back. Let me know how that goes. Let me know if I can help. You're gonna love it. What foods have been shown to be most satiating per calorie. Okay, so this is a good one foods higher and protein, fiber, and water. That's where you're going to look for if they're high in protein, fiber and or water, they're probably going to be the most filling per calorie. So this is lean meats, legumes, vegetables, fruits, potatoes, oats, there's really a lot that fit into those categories, you can still have a sustainable, balanced, delicious diet, focusing on those and that's great during fat loss. How does the order of macronutrients consumed affect blood sugar regulation? Is this important for non diabetics? The order of what you consume really doesn't significantly affect blood sugar and non diabetics. It's really the total meal composition, and your strength training and activity. So if you're, if you're lifting weights, and you're walking, those are the most important things you could do for your blood sugar. And then the meal composition is, is also somewhat important, but not it doesn't matter as much, because again, if you're maintaining some good muscle mass and you're moving, that's all going to use that glycogen in the way the body intended and you're not going to worry about it. What are effective strategies for dining out and eating at social occasions while adhering to a structured diet plan, while planning ahead, being selective with your menu choices, you know, having having a plan in your head for what you're going to do using it apps like macro factor to estimate things or look at databases or restaurant menus. You know, having doing leftovers, I love leftovers, you don't have to eat everything you could take, take some leftover and then heat it up later for lunch, and focusing more on things like the social experience rather than the food itself. All of these are good strategies for dining out and eating social occasions. What is the impact of refeed days during fat loss in terms of physiological and psychological benefits. So just real quick, a refeed days when you jack up the calories by increasing carbs, and you get back up to your maintenance calories for one, you know, one day or two days during fat loss? Well, refeeds have been shown to help restore leptin, glycogen, restore your metabolism a little bit, restore your hormones, just temporarily, though, they're gonna get back to where they were before. But temporarily, they do that. And so as a result, you get a psychological boost. And this is the real important part. They give you this mental break, they replenish your motivation, and they might actually get you some physiological performance boost in the gym the next day. What is the evidence that tracking and logging food intake consistently improves fat loss and body composition? outcomes? This is unequivocal numerous studies show that tracking is linked to greater weight loss and more successful maintained weight loss compared to not tracking it improves awareness and compliance period. There is no issue if you don't have a history of some sort of disordered obsession with tracking. And it's more of a problem that requires medical help. Tracking can only help because of the awareness than not tracking period. How long does it take the body to normalize water weight and glycogen levels after refeed days, this is important because during the challenge, we had two refeed days and each time that happened, the participants would say oh, no, look at this big bump in my weight the next day. Yes, that's to be expected. And then what do you find out two or three days later, for most people, it came right back down to where it was and continued. In reality, it could take anywhere from two to five days for the body to normalize water and glycogen levels after a large increase in carb intake. Again, most people I see a drop back after about two days. But it could take a little bit longer. What are effective strategies for transitioning from an aggressive fat loss phase back to a sustainable nutrition plan? And I do want to take a little exception to that question the way it's worded because an aggressive fat loss phase can still be based on sustainable nutrition principles. But it's a short term extreme of pushing the limits based on those principles that you would not do for very long. So in that sense, it's not something you would sustain forever, but it can be based on sustainable nutrition principles. All right. So that's the question, what are the strategies? Okay, gradually increasing your calories. So not, not reverse dieting, but like going to maintenance and then going to a bulk might be a good strategy, or increasing them in a way that feels good for you and your digestion, maintaining that higher protein intake,

Philip Pape 22:58

that just like you had in fat loss, continuing to keep that continuing to track macros, and then reversing anything that you kind of put on hold during fat loss because calories were tight. And you might have had fewer indulgences and things like that. It's it's okay to reintroduce some of those extra little treats and indulgences, just because it scales with your higher level of calories you've got to work with now, what training adjustments should be made during extreme calorie deficits to maximize muscle retention. All right, the big thing here is to reduce volume while maintaining intensity and frequency. We want to keep the load on the bar high we want to keep the frequency the main thing is we want to get those high number of you know some people call them effective reps. Whether you agree with that model or not. It's it's training hard, you know, within a few reps shy of failure. Similar intensity Do you would when you are not in a fat loss phase, but the volume might come down. So you're going to focus on compound lifts, and you're gonna reduce isolation exercises, you're gonna reduce cardio, to balance everything, give yourself sufficient recovery. And then the last question How can bloodwork biomarkers be used to monitor health during and after aggressive dieting? Alright, so if you're really big into this and you want to get some bloodwork, I would look at typical panel with lipids, blood glucose. And once the other thing I'm thinking of just just the typical planet panel you'd get with your GP, but I might also get testosterone and other hormones leptin, CRP vitamins, even like if you want to look at vitamin deficiency and malnutrition versus not malnutrition, but, you know, insufficiency in aggressive dieting versus when you're back recovered. I think they all can be helpful. So it depends on what your goals are, but those are what I would recommend. Okay, those are all the questions for today. And if you want your question answered in an upcoming q&a episode, the best way to do that is just send me a message on IG at Wits. & Weights or Facebook. You can DM me or you can go to the free Wits & Weights Facebook community and reach me there. Those links are always in the show notes. In our next episode 119 reclaiming the joy of running after 60. With Barry coach, we dive into Barry's transformative journey from burnout to vitality through the power of running. Yes, you heard that right. I know I hardly ever talk about running on the show. Sometimes I give running a bad name. And this guy is going to inspire you if you're interested or do enjoy running. I always say run if you enjoy it, right. It's all about your values and your goals. So he's going to talk all about running, he's going to share how reclaiming his love for running in his 60s became more than a strategy for weight loss it morphed into a philosophy for life. Whether discussing the secret to lasting motivation, or how to defy the limitations of age. Barry's insights offer sound principles for anyone looking to seize control their health at any stage of life. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 10/27/23 Philip Pape 10/27/23

Ep 117: Starting Strength, the Novice Effect, and Barbell Lifts with Cody Annino

Do you want to become stronger, healthier, and more resilient?

Do you want to learn how to use the most effective tool for building strength and improving your quality of life?

Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I invited him on to talk about the transformative power of barbell training. You'll learn the principles and benefits of Starting Strength, some common misconceptions about strength training, and the novice effect. We'll compare different training methods, look at how barbell training impacts mental health, and touch on the future of online versus in-person coaching in the fitness world.

Do you want to become stronger, healthier, and more resilient?

Do you want to learn how to use the most effective tool for building strength and improving your quality of life?

Today, I am joined by Cody Annino, a Starting Strength Coach based out of Moodus, CT. I reached out to him a few years back when I first learned about Starting Strength for some coaching on my basic lifts. He is why I started squatting and pressing the right way after months of frustration. Everyone can benefit from a technique coach, even for a few sessions.

I invited him on to talk about the transformative power of barbell training. You'll learn the principles and benefits of Starting Strength, some common misconceptions about strength training, and the novice effect. We'll compare different training methods, look at how barbell training impacts mental health, and touch on the future of online versus in-person coaching in the fitness world. Cody is a big believer in the power of strength for lifelong health and resilience, as am I.

Cody owns and operates Annino Strength & Conditioning, a small family-owned black iron gym in central Connecticut. Cody is a Central Connecticut State University graduate who has been working full-time as a professional coach since 2016. He has experience helping people of all ages and ability levels become stronger and healthier through barbell training.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:17] Journey to becoming a strength coach
[3:21] Barbell training's life-changing impact
[7:42] Introduction to Starting Strength
[9:54] Stress recovery adaptions
[13:21] Criticisms on Starting Strength
[16:40] Commitment to long-term training
[23:36] Addressing strength training misconceptions
[24:57] The "Novice Effect" explained
[29:04] Mental health and barbell training
[31:14] Coaching techniques and program customization
[35:22] Future of online and in-person coaching
[38:47] Where to learn more about Cody and Starting Strength

Episode resources:

Annino Strength & Conditioning – Cody's gym, in-person and online coaching services.
IG - @codyannino
Starting Strength

👉👉 APPLY FOR COACHING
https://www.witsandweights.com/coaching

👩‍💻👨‍💻 GET A FREE RESULTS BREAKTHROUGH CALL WITH PHILIP
https://witsandweights.com/free-call

The FREE metabolism assessment is available!
Click here to take the assessment and find out how high your energy flux is with a free report and strategy.

📱 Follow Philip on IG @witsandweights
📧 Get Philip's emails here
📞 Send a Q&A voicemail

🥩 Download Ultimate Macros Guide and 50 High-Protein Recipes here
🫙 Get high-quality 1st Phorm supps here

⭐ Leave a review here
💁‍♀️ Donate to support us here
👥 Join our free FB community here

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Cody Annino 00:00

What we find is that by taking advantage of that novice effect, we can give somebody the most rapid progress that they're going to see in their entire trading career. And anything short of taking full advantage of that is essentially wasting the person's time. You only have so much time to do this stuff. And if we can make an increase, we can make a strength increase, then we should

Philip Pape 00:27

welcome to the Wits & Weights podcast. I'm your host, Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Wits & Weights community Welcome to another episode of the Wits & Weights Podcast. Today I'm joined by Cody anino, a starting strength coach based out of MODIS, Connecticut, about an hour south of me, which is why I reached out to him a few years back when I was first learning about starting strength, and I needed some coaching on my basic lifts. He's the reason I started squatting and pressing the right way after months of frustration, and why I'm always saying on the show that everyone would benefit from a technique coach even for a few sessions. I invited him on to talk about the transformative power of barbell training, you'll learn the principles and benefits of starting strength, some common misconceptions about strength training and the crucial novice effect. We'll compare different training methods look at how barbell training impacts mental health, and touch on the future of online versus in person coaching in the fitness world. Cody is a big believer in the power of strength for lifelong health and resilience as am I which is an important message everyone needs to hear. Cody is the owner and operator of a Nino strength and conditioning. A small family owned Black Iron Gym in Central Connecticut. Cody is a Central Connecticut State University graduate and has been working full time as a professional coach since 2016. He has experienced helping people of all ages and ability levels become stronger and healthier through barbell training. Cody man, I really appreciate it. Welcome to the show.

Cody Annino 02:15

Thanks for having me. Happy to be here.

Philip Pape 02:17

So let's get to know you first. Right, you've been a professional coach for since 2016. You run your own gym. We mentioned your starting strength coach, you're also USA Powerlifting. Coach. Yeah, how did strength and lifting become part of your life?

Cody Annino 02:32

Um, you know, so I, I've always been into, you know, training and exercise, like my whole life. You know, probably starting in high school, I ran track cross country, out of high school, you know, I, I was kind of looking for a way to pay for college. So I started working as a personal trainer, and worked at a commercial gym and did that for a long time. I liked that. I started to get into CrossFit had a few issues with that. But yeah, one thing led to another and I just got more and more into the barbell and strength training. And, yeah, it's kind of it was a long process. But that's that's kind of how I got here.

Philip Pape 03:11

Yeah, I get it, man. And it's funny, we it seems like we all find CrossFit at some point in that journey. Before we get away from it. It's funny. Now you're now you're focused on barbell training, I know your powerlifting coaching as well, when did you discover with all the different things you had tried to learn from track to cross country to CrossFit, everything that it was more than it was more than just another way of working out. But it was this new transformational thing, this this thing that could transform your, your health, your strength in your life, when did you make that connection,

Cody Annino 03:38

it developed kind of over time, as I found starting strength and really the way I found starting strength was again, going back to CrossFit. You know, because CrossFit, the one of the things that was lacking in my education up to that point, as a personal trainer, as crossfit coach was my ability to teach people how to do the lifts, and I found starting strength and I used that early on, I found it so that I could teach people how to do lifts like the SNATCH and the power clean. And it was so simple. It was it was you know, very easy to it was very approachable for a lot of people who have never touched a barbell before and just got more and more, you know, excited about it and I'm like wanting to learn more and more about this method. And you know, so then you know, learn about Mark Rippetoe read the book. And yeah, and then as I started using this method with people you start to see the effect that it has on people of all different levels. You know, you got young guys come into the gym, kids they get strong you know, they can they can get a college, you know by by strength training and get better at their sport. And then you can also take older people who we've had people come to the gym, you know with a walker and they're struggling to and they regret they regained their their physical independence through There's strength training. So it's there's a huge benefit to this stuff for a lot of people.

Philip Pape 05:05

Yeah, I mean, one thing you mentioned is very important is that it was simple. And I think that's important to mention. Because if you buy starting strength and you read it, it's very detailed, it can be dry at times, I like it. I like the science and the biomechanics behind it, all the diagrams, but like, the chapter on the squat is, I don't know, 40 pages long. And I actually tell people that as a positive about it, because you actually learn the proper way to squat and why it works. But some people are intimidated, right? barbells seem like this, maybe inaccessible thing, or there's safety, and they're worried that you know, people are gonna be judging them, or they don't have a spotter, all these other reasons people throw out. But you said, it's simple. So emphasize that point for us. Like, why is it simple.

Cody Annino 05:49

So it's simple in the sense that there's only a handful of exercises, training with barbells is simple, it's, it's a basic tool, when someone's trying to start a program, any program, really, I mean, the hardest part is just getting them to come into the gym, you know, and when people walk into like a commercial gym, they can be overwhelmed by how much stuff is in there, there's machines, there's cardio, equipment, there's bands, there's millions of people in there, there's all kinds of that and they don't know where to start. And you know, the barbell is a great place to start. Because strength is kind of the foundation of everything in your day to day, life in the in the barbell is the best tool to develop strength. So it's so the program is very simple that we do, we teach five basic exercises, and we have a method for teaching people to do the exercises. And what we find through experience that they're doing this with lots and lots of people is there's a starting point for everybody. No matter where you are, we can find something that you can do, we can start to somewhere with a barbell. And that might mean using a really light bar though we got you know, 10 pound bars, you might only use your, you might want to use the empty bar, something like that. But there's always a starting point. And that's one of the benefits to kind of work with a coach, we could start you on this journey. And and yeah, and go and go from there.

Philip Pape 07:12

Alright, cool. That broke it down really well, I liked that you said the barbell is, is the best tool for the job. Because I know some people will equivocate on like, well, you can do you know, you could do bodyweight, you could do bands, you could build up and then eventually do dumbbells and barbells. I don't know about you, like, I'm lazy, and I want to be efficient and go right for whatever saves me the most time it gets me the most strength. And that's kind of the principle I use when I explain it to people. And unless they just absolutely have no access whatsoever for some legitimate reason, why not try the barbell. So help us understand you said five movements, break down the key principles, the benefits of starting strength, just kind of like what would be your, you know, sales pitch for why this is an effective program.

Cody Annino 07:55

So I mean, so starting strength, the benefit to it is that it's a systemic approach to barbell training, you know, that we we base on a series of concepts like, you know, we can, I don't know how deep you want to go into, like stress recovery, adaptation, and all that sort of stuff. Yeah, so like the the base exercises would be like the squat, the benchpress, the deadlift, the power clean, and the press. Some people don't do the power to them, depending on their age, or injury history, but there are large compound exercises that are basic human movement patterns, and we're basically just adding load to them. And through those five exercises, you're able to strengthen the entire body. And like you said, it's, it's, it's, it's time efficient, because if you're not someone that has all day to spend in the gym, you can get started with these basic exercises, get a whole lot done, build a lot of muscle, build a lot of strength, and a very short period of time and get on with your with your day and on with your life.

Philip Pape 08:58

Yeah, so this you just listed off Route, some really good principles being it's systemic, right, we actually have something that builds over time, that makes sense. It's logical. It's basic compound lifts, we talked about a lot of this on the show, full human movement patterns, full range of motion, and you're just adding load, which is important because some people, you know, they will make people will make excuses about certain movements, for whatever reason in their history. And when you say, Well, can you can you squat to a box or can you squat down without a bar? If you can, you probably can squat with load. And like you said, it's just adding the load over time, stress recovery adaptation, we can get into that a little bit. I think it's very fundamental to this. I always return to the starting strength ideas at least even if it's not the exact program. I always return to it when things change in my life and I d train or I take an unintentional D load or and recently, I had left rotator cuff surgery so I had to take a break and now I'm getting back to it. Those principles, I come back to them and they always apply. So tell us about stress recovery adaptation.

Cody Annino 10:00

So, you know, stress recovery adaptation is one of those first principles like I talked about before that the method is kind of based on. So it's a base, it's a biological principle. Han Selia is the person I believe, who first kind of discovered this in the 30s. It was, I think it was called, like general adaptation syndrome or something like something to that effect. Basically, the idea is that if you stress an organism, it will adapt to that stress, it will adapt specifically to that stress, assuming it's not too much stress all at once. The one of the common, most basic ways that we explain to people is the idea of of a suntan, right? So if you go out in the sun, you know, you decide that you don't want to be really pale and white, like me, you go out in the sun, I don't know, maybe the first day you do 20 minutes or so out there, then you might get a little bit pink, a little bit red, but then, you know, a day or two later, there'll be slightly more tan. Your body is adapting to the stress of you being out in the sun. And let's say you do that every day, for the week, you go out there for 20 minutes, and then at the end of the week, you're going to be tanner than you were at the start of the week. And this like trick question, we tell people at the seminars like So what happens if you tell yourself okay, if one week I was able to do that with only 20 minutes a day? What if I do that every day for the whole summer? I go out for 20 minutes. And that's it. 20 minutes come back in, I'm gonna be super camp by the end of the summer, right? And the answer, the question is actually, no, you're only going to be tan enough to tolerate 20 minutes of sun exposure. So in order to get more tan, you have to actually spend more time in the sun and build it up progressively over time, right. So that's really basic way of explaining this stress recovery adaptation process in a way that everybody can understand. Likewise, you can overdo it too, right? So if I go out the first day, and I sit out in the sun for three hours, I'm not going to really adapt to that stress, I'm going to get burned. And it's going to be horrible, right? So. So we take that concept, and we apply it to strength training, when you first come into the gym, we find a spot, we find something that you can do something that's tolerable at a weight, that is something that you could learn how to do the technique correctly, but it's not so heavy that it's going to destroy you, it's not going to make you terribly, terribly sore, it's not going to hurt you. And that's different for everybody, you know, you get a 65 year old woman that comes in step might be her bodyweight, it might be a 10 pound 15 pound bar, if you got a young high school kid, he might do 135 155, the first day that he comes in, and that will gradually build that up over time. So we're exposing the body to a little bit more stress, each workout and then you gave yourself enough time to recover between bouts of stress, and we adapt accordingly.

Philip Pape 12:48

That's a beautiful concept. I love the suntan principle. And when you talk about the weight that you start with, like if you're a newbie listening to this, you've never done it before. This is why working with a coach can be really helpful. When I went to see Cody, you know, I'm a man I was in my 30s have a little bit of an ego. And he saw me kind of trying to maybe push a little too much. And he's like, Here, let's dial it back. It's all good. Let's go with the weight that makes sense for you. So that the form is solid, and you can handle it. And then from there, okay, you've got it dialed in. Now you start increasing the load and you know, sky's the limit. So really nice concepts. What what are what are some of the criticisms you hear? Because I know there are a lot and about starting strength that you really want to address.

Cody Annino 13:32

I mean, probably the most pervasive one is that we want everybody to be either there's probably two one is that we're we want everybody to be overweight and drink like a gallon of milk a day. That's a pretty common one. Or another one that people say is, you know, not everybody wants to be a powerlifter or something like that. And we're not powerlifting we're strength training, we're doing exercises that power lifters do. But that doesn't mean that we're training for the sport of powerlifting. powerlifting is a specific sport that we wouldn't you know that some people decide that that's the avenue they want to go but we choose we do these exercises. And yes, there's some overlap to the powerlifting exercise. But we do these exercises, because again, they're basic human movement patterns. The barbell is an extremely ergonomical tool, meaning it's easy to hold on to, it's easy to, you know, put on someone's back. It's incrementally loadable more so than any other tool in the gym. You can I literally have quarter pound plates at the gym, you can go up it really small increments. So, you know that's that whole idea of we want to repower the powerlifters is ridiculous. We just want people to be stronger than they are. Because we know that when people get stronger, they're also healthier. And then like the other one is the we want to reach a gallon of milk a day we want everybody to, you know, the fat. That's a common misconception about starting strength, and it's just not true. If someone is underweight, we're going to tell them that you likely need to eat more calories and put yourself in some sort of surplus so that you can build muscle and continue to add weight to the bar. But you know, the opposite happens for people who maybe come to the gym, and maybe they got a little bit of weight to lose, they start doing the program and they get stronger, they start increasing the, you know, they start eating up more more protein in their diet, they start naturally eating a little bit less sugar, and things like that. And in the process of them doing the program without even thinking about it, they start getting leaner, and that sort of thing.

Philip Pape 15:31

Yeah, it's true. Yeah, it's really true. And I think a lot of those criticisms are either a misunderstanding of the program, or people who didn't follow it, who are like, Hey, this is not working like I thought. Yeah, so it's funny, you mentioned the go mad thing, because back in 2020, when I met you, I was actually running starting strength for the first time and took that a little bit to heart, not the whole gallon, but maybe like a quarter to half gallon of milk a day. And I gained a ton of weight in probably 40 pounds in like four or five months. For me, it was a lot. But it helped me push the numbers up. I mean, it really did. And later I learned, you know, nutrition and protein and like,

Cody Annino 16:11

the gallon of milk works, it works. Just not for everybody.

Philip Pape 16:14

No, and he really even talks about it not being for you know, older people, generally. So all right, so how do you here's another concept about this, I just talked to my client and lifting buddy Tony Perry, he was on the last episode of the show. And one thing he talked about was how you have to, to embrace the grind and, and enjoy the kind of the gritty process of strength training, right, there's a commitment involved. Even though I at the same time, I do see the results speak for themselves and tend to motivate people, how do you get people to commit to that long term process?

Cody Annino 16:50

It can be hard to do that. Because you know, this this, this thing, like we said, it's very simple, but simple is not easy. And it can be hard for a lot of people. And so what tends to happen a lot is people get really excited about the program, because again, it's it's a very simple, very approachable program, we have a really good system to get people doing the lifts correctly, and in a fairly short period of time. And they realize those those really quick adaptations, we call it the novice effect. In the very beginning, they come in in there and they're excited, you know, they did 45 pounds on the first day than they did 50 than they did 55 and 60, and so on. And then all of a sudden, there comes a time where you go to unrack that bar, and then you're like, oh my god, this is this is real, real heavy, I don't know if I can do this. You know, and, and again, that's, that's where some of these, these other benefits of strength training come into effect where it's like, you know, where there's, there's a lot of mental toughness that goes into making yourself do something that you're not sure, if you can actually do it, you're gonna go down into the bottom that squat, and it's scary, you don't know if you're gonna come back up. And some people do really well with that, you know, like, they push themselves and, and then other people. You know, as soon as they get into that, where it's really hard, and you gotta grind, you gotta push through it. Some people just can't do it, you know, and that's where, you know, sometimes people don't want to continue training, that's where they start looking to do other things. And so like, you know, it can be hard as, as a coach to kind of push them through through that. And a lot of times, it's just, it's explaining to them that, you know, one, nothing bad's gonna happen to you, most likely, you're gonna be fine. If you go down to the bottom of squat, and if you don't come back up, so what you're going to learn something about yourself either way, you know, so So yeah, telling people that can be a good strategy, but some people it's just really hard to get them to get them to do it. You know, we, we do have some, some churn in the program when it comes to when people start to reach that point where things get really hard.

Philip Pape 19:01

Yeah, I could see that because they definitely starts to not so much plateau, it's just the increment, incremental increases start to drop a bit even though you can still be making progress. It's interesting. You mentioned getting down into the into the squat. Worst case, you're gonna learn about yourself. Yeah, what what do you what is your answer to someone who's just getting started? And they say, but Coach, what, what do I do if I fail the reps? And it's kind of a trick question. I want to see how you answer but what what do I do when I failed the reps when I don't get all the reps? What What's your answer that question?

Cody Annino 19:35

So well, there's, there's there's different ways to approach that right. So the first is, if you're working with a coach, this should already be taken care of for you. The first is but if you're not working directly with a coach every single day, the first is you got to figure out why you're missing. You know, it's a we use what we call the first three questions. And those first three questions are or how big of jumps are you taking? You know? Are you going up in a reasonable increments? Are you going up five pounds, two and a half pounds? Do you have the right equipment to go up in those small increments, because when you're doing presses, and bench presses, you can't go up five pounds, you might only be able to go up a pound or two. So making sure your jumps are appropriate. You know, sometimes people get stuck real quick, because they're again, they're excited about the program, they liked the rapid progress, and then 1015 20 pounds to the bar every time and then they get stuck. So that's one one issue.

Philip Pape 20:31

Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching, or use the link in my show notes to apply today, I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now back to the show.

Cody Annino 21:35

Another issue is they might not be resting long enough, you know, between their between their sets, then, you know, because what when you're first getting started with the program, again, the weights are not super heavy. So you might be able to do two or three minutes between sets. It's not super difficult, you get back onto the bar, and you do all your sets. And it's no big deal. When things start getting heavier, you're going to have to push those rest periods out, right. And then the last one is make sure that you're getting recovered between your sessions are you know, are you eating appropriately? Are you sleeping appropriately, do a lot of light stress, work stress going out, all of those things can interrupt the recovery portion of the stress recovery adaptation cycle. So we want to make sure that those things are in check first right to avoid missing. Then the other things, you know, if you are in a situation where you're going to miss the weight, you again, it comes down to making sure you have proper equipment. So you can use safety pins, most quality, squat stance or squat racks are going to have pins or bars that stick out that you know, if you get into trouble in the bottom, you could set the bar down. That that would be your your option. But again, the best option is to avoid putting yourself in that situation in the first place. Where like what do I do if I miss it's like if the coach is doing his job and you're doing your job of getting recovered between sessions you want keep you out of that position as much as possible.

Philip Pape 22:55

Yeah. And that's where I knew you would go there as a good starting strength coach at the end as it's like, don't miss the reps, I would like set yourself up for success, rather than assuming failure before you even get there. Which I love that because having that mentality and I've kind of carried that with me as well, to this day, when something feels really hard, and you just don't feel great that day. But you've done everything you can just try it like you just don't know, you might see what you're made of when you do that. Yeah, you don't know until you try it. Yeah, it's so true. And sometimes you feel like you've done three, three reps. And the fourth one is impossible. And you get the fourth and the fifth one seems impossible. And you do it. Yeah, it's crazy. Happens all the time, all the time. So when someone comes in to your gym, or what are one of the most common assumptions or misconceptions they might have, are people that are seeking you out already familiar with starting straight, there's a kind of a mix of, of individuals, most of the time No, they're

Cody Annino 23:49

not familiar with, with what starting strength is. And you got all those standard industry fears, you know, that people have when they first come in, especially since majority of our clientele tends to be female, and tends to be a little bit older, in their 40s 50s 60s and, you know, all that usual stuff where they're, they're intimidated of lifting heavy weights, they're afraid they're gonna get too bulky, that sort of thing. So, you know, again, it's all about again, creating a creating an environment where they feel comfortable, they feel like this is safe, and having the right type of equipment to accommodate and meet that person where they are at their current ability level, you know, for sure having light enough weights and that sort of thing.

Philip Pape 24:39

Yeah, for sure. And again, folks listening at least when I went to see Cody, you know, he he made sure we were using the right plates and the right equipment and everything was set up right he asked about my shoes asked about a whole bunch of things just to make sure even my shirt you know you weren't a cotton shirt or is it more slippery shirt like all the all the advice? So somebody coming in that's new, they're gonna Be a novice, they're a newbie. And so they're gonna experience something called the novice effect, which I've talked about enough times on the show, probably. But it's a central concept to starting strength. And you mentioned the stress recovery adaptation model. Why is it so important, especially for those new or de trained to lifting in the house, someone, how can someone make the most out of it.

Cody Annino 25:19

So the novice effect is, it's again, it's that getting back to that stress recovery adaptation cycle, it's a phenomenon where, when you're truly unadapted, to something, you experience rapid progress early on, you know, in the, in the progression of you trying to do this new thing. And then there's a law of diminishing returns, right, we're over time that progress starts to slow down. But the novice effect is that when someone comes into the gym for the first time, we can apply a small dose of stress to them with the barbell, teach them how to do the movements correctly and safely. And then within 48, to 72 hours later, they can come back into the gym, and we can add a little bit more weight to the, to the bar a little bit more weight to whatever it was that they did on that first day. And amazingly enough, they can do it. And then another 48 to 72 hours will elapse. And we can add a little bit more weight to it. And they can do that again. And what we find is that by taking advantage of that novice effect, we can give somebody the most rapid progress that they're going to see in their entire trading career. And anything short of taking full advantage of that is essentially wasting the person's time. You only have so much time to do this stuff. And if we can make an increase, we can make a strength increase, then we should,

Philip Pape 26:49

yeah, what's something you shouldn't be doing? If you're trying to get the most out of it? One that comes to mind as a nutrition coach is you shouldn't be dieting, personally, if you're trying to do that, what what are some of those in your arsenal.

Cody Annino 27:00

So again, so to take true full advantage of it, we recommend that you just do the program, the way it's written in that you're going to squat, bench deadlift press, and do power cleans, and you're going to do those on alternating days, you're gonna do them three days a week, and you're not really going to add a whole bunch of other stuff to it, you're not gonna try to reinvent the wheel, you're not going to do CrossFit, you're not going to try to do Oh, can I do my BJJ? In between? Or can I What should I do on my resume? Should I run all that stuff? Can I do yoga, if you want to get everything you can out of it, you shouldn't do those things. But sometimes people do those things.

Philip Pape 27:41

Something like 3% of people actually follow the program when they looked at the data. But I get it because I have clients all the time. They're like, well, I want to keep running. And I want to keep doing this. And like you can I mean, it's trade offs. It's all trade offs.

Cody Annino 27:53

Exactly. It's all it's all trade offs, you know, some, some people find that, you know, I found too, that if I tell people, If I don't be super restrictive with it and tell them, You can't do this, you can't do that you can't do any of this stuff, you got to just come in here and do this, that sometimes they don't really like that. And that kind of turns them off, and they're less likely to come back to training. So if I tell them, Okay, keep doing that stuff, that's fine. Because in the beginning, the novice effect works. So well, the program works so well, that even if you kind of do it wrong, it still works. So it works so well that they continue to make progress. And then eventually they hit a point where it's like, they're not really getting recovered. And then I can kind of re approach the conversation with again and be like, well, you know, you are running three days a week, or you are doing BJJ, two days a week, maybe cut back on that a little bit. And then we can continue to push these weights up a little bit higher. And then some people like they have the right mentality where you know, they want to keep chasing those numbers. So then they you know, they start to be a little more strict at the program.

Philip Pape 28:46

Yeah. Do you have the data and feedback there to say, look, you're hitting a plateau. Let's, let's remove this, see what happens. All of a sudden, they improve, then they get that intrinsic motivation of okay, maybe I don't want to be running. Right. Right progress. So another topic related to training, especially since we're coming up to men's mental health month, November is not just for men, but how does barbell training improve your mental health?

Cody Annino 29:09

I've seen with several clients over the years that I don't know if I if I know exactly like the scientific explanation for how it improves people's mental health, but you just see it when someone starts getting stronger, they get more confident, a lot about their demeanor and a lot about their personality changes. And again, a lot of it gets back to like, like we talked about with the doing that heavy set of five and you're not sure if you can do that fifth rep but there's something that happens to somebody when they consistently make that decision that I'm going to go down into the bottom of the squat and, and I'm just going to see what happens. You know what I mean? I'm going to try real hard, and I'm gonna I'm gonna I'm gonna I'm gonna give it everything I got. And I'm scared but I'm going to do it anyway. And and there's a again, there's there's a confidence can pull Whether it comes from that, and it's hard to describe it to someone who hasn't done it before, but once you've gone through the process, once you've seen other people go through the process, you can see it's it's clear as day that the effect that this has on people, people's mental health and in a positive way.

Philip Pape 30:17

I yeah, I think it's important to right, you kind of know it when you see it. And in my personal experience that happens at different levels, like it can happen right away in the first few weeks. For somebody who's never trained before, and it just seems like they're gaining massive strength. And then it happens later, when you hit these sticking points. Right? It'd be cool if they can, like, do a brain scan on people like before and after. See, what if that hardship that you know, unlock something like, you know, the grip, brain chemistry or something. But, yeah, I always like to ask that because people underestimate all the benefits of strength training, we focus so much on the strength in the muscle and things like that. And yet this I'm coming in my older years to realize is one of the top reasons people might want to consider this because for whatever reason, their anxiety is rampant depression is rapid, like across the population. And it could just be stress, it could be because you get older, you get obligations and all that. And I just wanted to pick your brain on that. So yeah, that's cool. Yeah. Okay, so what about when you teach somebody to lift because this was an important aspect of my experience with you, I came in having been squatting for like, I don't know, three, four months on starting strength, I read the book, I'm the type of person I read it like three times I had highlighter, I had I had notes, I would practice in my living room, I, my wife would be like, What are you doing down there, and I would watch the videos, and not just starting strength, but barbell logic and some of the others and and did everything I possibly could. And I still didn't really have great for because when I met you, you'd like over 20 Things that you had to fix. It really is a very tactile, technical thing. How do you teach it to your clients? What are the kind of the common cues you use? And is it? How can people at home even if they don't have a coach, and I know that's that you want them to have a coach? You know, figure it out? How can they figure it out?

Cody Annino 32:06

So you know, this might not be the most satisfying answer, but everybody's different, right? So. And what we find, though, sometimes is that the people who have been trying to do this thing, or maybe they did, like, you know, high school, football might be the worst thing ever. But you know, they've lifted weights, so you get guys to come to the gym, they've been lifting, you know, they've done something. And they have the most bad habits. So they're the ones that are often the hardest ones to coach to correct those things, because they've been doing things I don't want to say wrong, but they've been doing them sub optimally for a long time. Whereas you get someone that comes in the door that's maybe even a little skinny little scared of, of lifting weights never done this before, I have no idea what they're doing there, they tend to be pretty easy to coach because they're gonna do whatever you tell them. They don't have all their trust is in you. Yeah, yeah. But so so we have, in starting strength, we have a series of teaching models for all of the lifts, we've distilled down over many years of trial and error working with lots of people, we've kind of distilled down the best way to break these exercises down and explain them to people. And you know, so we have a teaching phase for all of the lifts, where we teach them how to do the exercises. And then the queues, the queues are specific to the teaching model. So queues are reminders for somebody how to do the lifts. Right. So we've already taught them in the teaching model, how to perform the exercise, and then when we're cueing them, the teaching method is what gives them the context for the cues to make sense. So when I say shove your knees out on a squat, I've already taught them in the teaching progression of the squat, why it's important for them to have their knees pushed out why want them to be that way. So when I when they're when they're squatting, and I say knees out, now they have context, they understand what that means. And they can make that adjustment. I see a lot of beginner coaches, or people that are maybe starting strength enthusiast and, and they watch the videos and they want to teach somebody how to squat. And then they'll just be yelling queues at people. They'll be coming up out of the bottom like hips, hips, hips, hips, hips, hips, and like, the person who their teacher doesn't know what that means, you know. So, for people that don't know that the hips cue is to cue what we call hip drive, it's the way you get up out of the bottom squat. But you need that teaching method to explain to somebody, this is how you come out of the bottom of squat. This is called hip drive. And this is the strongest way for you to get yourself up at the bottom of the squat. So when I you know so that later on when they're squatting and I say hips, use your hips, something like that. They know what that means. They can they can kind of go from there. But yeah, that's that's essentially how we teach that to people is we have a teaching method that we use to get them up to speed quit in through experience, you kind of develop cues and to kind of remind them how I have to do the list correctly.

Philip Pape 35:02

That's enlightening to me, I wasn't totally clear on how that works, because I've never worked with the starting train coach, like from the beginning multiple sessions, you know. But the idea that you have, again, you said it's systematic before it is systematic a teaching phase progression, you understand why you're using a certain foot stands, putting your legs this way, whatever. And then the cues are just reminders of that. Okay, so now what if someone I know there are coaches that do online programming? I think you do as well, I do online? Do you? How do you coach someone who's fully remote who's just not in the area, and getting started for the first time remotely?

Cody Annino 35:36

So it's harder, you know, it definitely is. And we tell people upfront, I mean, if you're going to be honest with somebody, you know, you have to tell them that like, look, you know, this online coaching thing, it can work, it can be beneficial, it's definitely better than nothing, but it's not as good as in person coaching. And it just can't be because of the delay. The fact that I can't be there in person and give me real time, feedback, you know, as you're screwing something up, I can fix it in person. So in person is always going to be better. The biggest drawback that I tell people to online coaching, and get back gets back to that learning, the last thing is that it's going to take more time, it's going to take longer because of the inherent delay. So I'll give you an example. Like when I first started coaching people online, you know, somebody would post a post a video, for me, I use an app called True coach. So they'll upload a video to true coach, and there'll be their squat, then I'll take a look at it. And you know, their stance is a little too wide, or it's a little messed up. So then I'll write back to them. Like, hey, you know, good job, but your stance is a little bit too wide, I need you to narrow it up a little bit next time on your next set of squats. So then 4872 hours goes by, they do their next workout, and I check their video, and now they're squatting with like their heels almost touching. You know, my, okay, that's way too narrow. And then I tell them all right, now I need you to widen your stance out again, because it's not quite right. So then, again, a third video comes for them two hours later. And now their stance is too wide, so that we've already wasted about a week's worth of training just together stance, right. But we do get it right, we do fix it. online coaching is great, because we will get your form where it needs to be. But you just got to understand that the limitations are, those are the limitations, it's going to take more time to get it right. As a coach, like, like, you were asking before, you know, you can do this stuff, it's just gonna take a lot longer. There's a lot of trial and error to learn how to do stuff correctly, I tried to I, for the most part, tried to teach myself how to do it correctly in the beginning. And it's just hard. You know, it takes a lot takes a long time, part of what you're paying for with a coach is just, you know, that times daily aspect expertise

Philip Pape 37:45

in that, yeah. So a couple of things you mentioned first, I imagine it's a good learning experience for you as a coach, that whole trial and error back and forth to be like, you know, maybe next time I can give them very precise, like 10 inches, you know, to ruler measure to kind of how you communicate is an interesting thing. The other is that, you know, you reminded me and just for the listener, I've never not had some form of coach along the way like to this day, I'm in a barbell Club, where I can post my video and get form feedback from a very good coach and he Baker who's from the world of starting strength. And I think anybody should do that. Even if it's if it's a budget thing, and you have to do it online, it's a little bit less whatever. It's totally worth it. Or at least getting a refresh. So all right, I know we're running low on time, and we had some technical glitches early. But couple questions left. This is the question I asked every guest. Is there something you wish I had asked you? And what is your answer?

Cody Annino 38:38

I think you covered most of your bases in terms of like, we want to talk about like what what starting strength is and that sort of thing.

Philip Pape 38:45

It's cool. Yeah. And I think you've covered most of it for folks listening who are interested, where can they learn about you, your specific Jim you and your work and anything you want them to kind of look up related to starting strength.

Cody Annino 38:58

So so for me personally, you know, I'm on all the all the social medias, Facebook, Instagram, Twitter, or x. And our website is Nino strong.com and anything related to starting strength? You can you can also find me on the starting strength website. But yeah, anything related to starting strength, go to starting strength calm. There's forums 1000s of articles, tons of information, tons of videos.

Philip Pape 39:24

Cool. Did you do have any articles up there by any chance? I don't have any articles. No. Yeah. No, I was just curious. Alright, so we'll put your we'll put all your handles up there. But definitely your website and needle strong.com If you guys go there, you can find out about both local if you're in Buddhist Connecticut area, which is kind of what would you say it's kind of southern not far from i 91. A little

Cody Annino 39:47

to the east. It's it's southeastern Connecticut. Yeah,

Philip Pape 39:51

southeastern Connecticut. And if you're not you can get remote coaching from Cody and man, thank you so much for coming on. It was a blast. Yeah,

Cody Annino 39:57

no problem. Sorry about the technical issues. It's all good. Hey, thanks. Thanks for having me.

Philip Pape 40:03

Thank you for tuning in to another episode of Wits & Weights if you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 10/24/23 Philip Pape 10/24/23

Ep 116: 7 Lessons from My Rapid Fat Loss Micro-Cut (Aggressive Dieting is Not for Everyone!)

Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.

Today, I will be going over my recent micro-cut, which was a 14-day rapid fat loss phase, how to set it up, and all of my results, including how well I was able to adhere to the protocol and how I handled nutrition, how all my measurements changed including the fat loss itself, changes in biofeedback, my training, and the results of the group challenge we ran concurrently with my self-experiment, where 7 participants of the Wits & Weights Facebook community did their own fat loss phases along with me following the same protocol.

Then, I’ll talk about some of the limitations and findings of aggressive dieting, and the seven lessons I learned that will help anyone following such a protocol to get through it successfully, mitigate hunger, and hold onto as much muscle as possible.

If you want the exact protocol I followed, click HERE.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:48] Shoutout to Weight What? Podcast
[4:26] Recent five-star reviews
[6:59] Background and purpose of the micro-cut experiment
[9:32] Preparing for the micro-cut
[15:15] Training during fat loss, and intake targets
[18:37] Initial observations on the serious deficit of the micro-cut
[22:07] Results with flexible refeed days
[25:06] The before and after measurements
[34:17] Decline in biofeedback during the fat loss phase
[37:52] Personal experience and training routine
[39:31] Shredtober 14-day fat loss challenge results
[42:57] Adherence to calorie and protein intake during the challenge
[45:40] Future goals and recommendations for participants
[50:10] Warnings about aggressive dieting
[52:43] The seven lessons and recommendations for the rapid fat loss micro-cut
[56:18] Outro

Episode resources:

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

What did participants love the most two things, community and simplicity. They loved the group setting, the accountability, the motivation, it kept everyone going and engaged. And we talked every day. And when people were down on themselves a little bit, we lifted them up. It's awesome. The second thing was simplicity. Several people found that this challenge was easier to adhere to than expected. And that was a huge one because I didn't, you know, I didn't know what was going to happen. But within about four or five days, people were saying, You know what, this isn't so bad.

Philip Pape 00:33

Welcome to the Wits & Weights podcast. I'm your host, Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in. Wits & Weights community Welcome to another solo episode of the Wits & Weights podcast. In our last episode 115 how Tony lost 15 pounds 8% body fat and built lifelong strength with barbell training, I sat down with my friend, fellow lifter and client Tony to talk about his transformative journey, the intricacies of nutrition and barbell training and the mental hurdles along the way. Tony's insights could radically change your perspective and approach to fitness, nutrition and health. So definitely check that out. Today for episode 116. seven lessons from my Rapid Fat Loss micro cut, it's finally here, I will be going over my recent micro cut, which was a 14 day rapid fat loss phase, how to set it up. And all of my results, including how well I was able to adhere to the protocol, how I handled nutrition how all my measurements changed, including, of course, the fat loss itself, changes in biofeedback, my training and the results of the group challenge that we ran concurrently with myself experiments were seven participants of the Wits & Weights, Facebook community did their own fat loss phases, along with me following the same protocol, and then they shared their results with us. Then I'll talk about some of the limitations and findings of aggressive dieting. And finally, the seven lessons I learned that will help anyone following such a protocol, get through it successfully mitigate hunger and things like that. And of course, hold on to as much muscle as possible. If you want the exact protocol I followed, just click the link in my show notes, or go to wits & weights.com/free, to download it along with lots of other free guides, but look for the free Rapid Fat Loss guide specifically for this episode. Okay, you all know that in addition to producing a podcast, I love listening to them. So going forward, every now and then I'm going to give a shout out to other shows that are aligned with my principles and values. So you can check them out for yourself. So today's shout out is to Leah and KAMNA of the weight what podcast. So that's weight W E IG HT just like Wits & Weights? And then what wha tea with a question mark? Wait, what? I really liked their show because they give weight loss, a nuanced complex treatment just like we do on this show. And I asked them to send me a summary that I can share with my audience. So here we go. Weight Loss sucks. As anyone who's tried to lose weight knows, you think you have it figured out and then suddenly things change and you're back to square one. This process can be so frustrating, and it doesn't take much to fall off the path, the podcast Wait, what does a deep dive about so many things that can impact our weight, and the hosts experiment to find possible solutions and let you know the results of their experiments. Take a listen to WaitWhat today to know that you aren't alone in the struggles and there are solutions that may also work for you. All right, and I'm gonna include a link to that podcast in my show notes as well so you can check them out. What I really love is the idea of trying to understand all the things that impact your weight, and performing self experimentation, which is actually highly relevant to today's topic. So give some love to Leah and camera and subscribe to the wait, what podcast. Okay, before I get into all the fun details about the microcut I wanted to share a couple recent five star reviews which I haven't done in a while so and we're up to I think at now it was last time I did this we were probably around 50 Something so they're really coming in fast and furious. And if you're listening and love the show, one of the best things you can do to support it is to go to apple and leave a five star rating and review because the more reviews we have, the more people will know that it's a good fit for them something that they call social proof. It actually doesn't affect the algorithm or the rankings in full disclosure from what I understand. But it does help people's The Hey others like this show, and here's why. And that's what I'm looking for. So the first review is from cool kid Wyatt. And I think I know exactly who this person is. And if he's listening, he knows I've figured it out. eye opening nutrition advice, I spent 10 years getting nutrition advice from fitness books, read it, and fitness influencers on YouTube, it was fine. But everyone had something different to say. And I felt stuck, not really knowing who to believe or what was right for me. Philips show gives advice that is freeing and empowering, I started feeling a lot more confident about my nutrition and habits after listening to this show, hearing his guests seeing how he can connect all the dots in a simple and logical way. I have more confidence and pride in eating habits now than I have in the past decade. Awesome. I love that review, because it just talks about all the buttons that we that we push here in terms of the confidence and the habits and you know, simple logical, doing things sustainably, right, all of this stuff. So I love that review. The second review is from Rachel Kay Hancock, and the title is balance. This podcast helps you develop healthy habits without demanding you give up your favorite foods and activities. It's more about mindfulness and setting up successful behavioral change toward a better life. I appreciate the host knowledge and expertise. Well thank you so much for that one as well. Because again, hit hit the nail on the head with the sustainability and flexibility, enjoying your favorite foods, mindfulness, behavioral change, that's really what it's all about. Okay, so I could definitely spend a half hour going over reviews, but I'm not going to do that, it is time to dive into seven lessons from my Rapid Fat Loss microcode. Okay, and now I'm actually pulling these from a white paper that I put together, that I actually shared with Dr. Bill Campbell recently, he's gonna give me some feedback. And I'll probably make it available publicly. But if you're interested in you can always reach out. And I'm gonna go over the whole process, how you can set this up the results, all of that. So in October of 2023, I decided to run an aggressive fat loss phase, and I called it a micro cut, as opposed to a mini cut, which tends to be anywhere from like four to 10 weeks long, or standard cut, which is even longer than that. So this was for 14 days. And I wanted to figure out if a very large calorie deficit could be used effectively to induce mostly fat loss. And by mostly fat loss, I mean, avoiding muscle loss as much as possible, and the majority of the weight loss being fat. So as a nutrition coach, I'm also curious whether this approach is feasible for my clients. So what did I do, I recruited 12 volunteers from the Wits & Weights Facebook community to participate and follow along in a challenge format. And the goal wasn't to lose X number of pounds, the goal is to learn about themselves, and also to share their, what they learned as part of, you know, to help with the research to help with this podcast to help you as the listener, learn about their experiences. Now, of the 12 volunteers. And by the way, we had like something like 30 or 40, who actually registered and followed along in some way. But 12 actually signed up to do the challenge directly, and have the 12 seven completed it and then share their final data with their consent with me. So I'm going to go over the exact protocol, my experience, the results of the challenge, and so on, so that you know exactly what you're getting into if you want to try this yourself, and you can replicate it yourself. And as I mentioned earlier, you can get the exact protocol, go to wits & weights.com/free, or click the link in the show notes if you want to do it yourself. Now, the one caveat I do want to mention is that I had left rotator cuff surgery about 12 weeks before starting the protocol. And that affected my training, I had gotten back to normal lifting a few weeks after my surgery, except for my injured arm or my recovering arm. And then I started to build from there with mostly a linear progression. So I'm still kind of doing that. But I am using all my limbs. Now my arm is good. It's about 80 90% range of motion now. But what this means is I was training sub maximally versus my recent one rep max loads, but I'm still applying the principles of progressive overload, mechanical tension and all that to ensure sufficient training stimulus. So if I did this again, in the future, when I'm 100% healthy, the results may have been different. Just a little caveat there. Alright, so first, I want to talk about the setup. All right. I, before you do anything like this, it's good to think about what do you want to track? What kind of data do you want to collect, so you know that it actually worked, and you can learn what you might change in the future. Because later on in the show, I'm going to share the things that I think could be changed or experimented with to maybe make it more effective. So here's what I decided to collect, of course, weight loss data. So scale weight and trendweight trendweight is calculated in macro factor. Macro factor is the app that I use and all my clients and all my challenge participants used to track their food and their weight and their trendweight because it also calculates your expenditure. If you haven't heard macro factor before, I've talked about it a lot on the show, but you can download the app use my code Wits & Weights, all one word Wits & Weights, get an extra free weekend, your free trial, give it a shot, let me know what you think. Anyway, weight loss, scale weight and trendweight. I also have my training logs. So am I maintaining performance with my strength with my progression? I also tracked biofeedback, but I really only did it at the beginning in the end, because I'm pretty much in tune with that on a regular basis anyway. And it's only two weeks long. So the biofeedback would include things like hunger, digestion, sleep, stress, energy, mood, and recovery. And these are good indicators. Because if any of those go, decline, more than you would expect or decline a lot during this challenge, or during this, um, I'm sorry, during this fat loss protocol, it's a potential variable to tweak later on, like if you want to improve and prevent it from declining as much. Another thing I measured was changing body circumference measurements. So for me, that was my neck, waist, chest, biceps and thighs, as another way to tell Okay, how much fat did I lose, and also did I lose any muscle. And then finally, I tracked my change in body composition, based on two things, the US Navy formula, so that's for me, based on my neck and waist, for the ladies, that's neck, waist, and hips. And then I also took some in body scans. Now you say, oh, in body, I thought you didn't agree with body fat measurement devices, I don't I don't like these, I don't think they're very precise. However, the trend can be a lot more reliable, then the value. So I took it anyway. And I use the data, and I kind of averaged it out with the Navy formula to give you a conservative view on my results. And all that's available, if anybody wants to see it. Okay. Demographics, I'm a male, I'm 42 years old, I'm five, nine. Good to know, my starting weight was 180 4.9. And my expenditure when I started, this was 2800 calories. Here's another important point, if you are smaller, if you're a female, you tend to have a lower expenditure, let's say, less than 2000 calories, this is going to be very hard compared to other types of fat loss phases, because you're still going to have to go into a deep deficit. And that deep deficit puts you into a level of calories that makes it so critical that you do meal planning and prioritize things like protein, fiber, etc. And it's just a very fine dance you have to play. And so it's not recommended for everyone. As I said, in the title, it's not for everyone, your expenditure is an important consideration here. So mine's 2800, which is reasonable to drop, even if I drop, you know, 1200 calories, I'm still in the mid 1500s, which is where I'm going to end up for this and as we'll see in a moment, but if you start at like 1500 calories, well, now you're dropping to like 800, which is you're getting into the range where it's a little bit dangerous and unsustainable. Granted, it's only for two weeks. So just keep all that in mind. Okay, so what is the protocol look like? It's based on 14 days on the calendar 12 days of those are in a significant deficit of 45%. And two of those are refeed days, where you come back up to your maintenance calories with mostly carbs. So it's the first four days you're in a deficit of 45%, then day five is a refeed. At maintenance, then the next four days 45%, then day 10 is a refeed of maintenance. And then the final four days you finish out the dieting phase. So that's it. Now, key to this are the macros, we want to keep the protein high. Now for this protocol, the target was one gram per pound. For me, that meant I started at 185, I expected to end at 180. So I just went with the 180 grams, you can do it at your current weight, your target, whatever, it's not going to be much difference because it's a short protocol anyway. And as you'll learn later, it may be more valuable to go with a higher target for protein, but at least that one gram per pound fats, somewhere between 20 and 30% of calories. So for me is was around 23%. And then carbohydrates are your remaining calories. So for me when you take it all together 2800 calorie expenditure 45% deficit I was eating, I was targeting 1500 40 calories on the deficit days, which is pretty low for me, and then back up to 2800 calories on the two refeed days. So if you want to set this up yourself, you're going to start with your current expenditure, your maintenance calories. And you're going to multiply by point five, five to get your calorie intake. Point five, five because you're going to be in a 45% deficit. So what's the opposite of 45% 55%? So multiply by point five, five. That's how much you're going to eat. On the deficit days, all right, then you're gonna set your protein, one gram per pound, based on your body weight, then you're gonna set your fat to 20 to 30% of the calories. And then your carbohydrates are the remaining calories. All this is spelled out in the guide, if you want that

Philip Pape 15:16

your training during fat loss is, in my opinion, continue doing what you're doing, assuming you're already following a program that is sufficiently stressful has progressive overload, and the appropriate load to cause you to get a muscle building signal. Okay, that's the principle of it. For me, personally, what did I do? Well, I was doing a three day per week full body program with three to four compound lifts, and one to two accessory movements. And a lot of the compound lifts were on a linear progression, because as I said, before I was recovering from surgery. So you're talking in one session, I might do safety bar squats, deadlifts, barbell rows, and then maybe some back work and some, you know, accessory like artwork, bicep, tricep work. So five or six movements, usually about 90 minute long sessions, but three days a week. Interestingly, now that I'm back to a slight surplus, I'm I'm now in a four day split. But I didn't want to change anything going to the fat loss phase, I wanted to balance recovery with intensity. Because the key here is to keep the training stimulus high. All right, my step count target was 12,000 steps per day. As you'll see, I came pretty close to that. And then, as I mentioned, what are the things we're going to measure? Right? When do we measure those things, we'll on the first day of the morning of the first day, and then the morning of the day, after the thing is done. You want to take your biofeedback. So that's your hunger, sleep, stress all of that, your body circumference measurements, and then calculate your body fat. So that's the beginning and the end. Every day during the challenge, you're also going to measure your scale weight, you're going to log your food, and then on training days, you're gonna log in training. So that's pretty much it. Okay, so I ran this from October 2 to Sunday. So that's a Monday through Sunday, October 15. And we're going to start with the food side of things here. So I mentioned what my intake targets were. And I'm going to tell you what my actual was, right. So I tracked everything. And I looked at my deficit days, my refeed days and my total average. So on deficit to sell deficit days, I was going for 1540 calories, I ended up at 1548. These are averages for the whole time. So that was pretty close, I was about 1% over, which is more, which is fine, I'm looking for within 5% and you good protein, I aimed for 180 grams, and I actually came in at around 170. So I was a little bit under at 94% of what I intended. So that right there stuck out to me as an opportunity in the future, if I were to do this, again to bump up the protein. All right, my refeed days kind of similar, I aimed for 2800 came in at 2802 On average, so I was pretty locked in on that. And then the protein was actually more than enough on those days at 193. So when you average it all out for the 14 days, here's what you get. My average target was 1720 calories. My actual was 1727 calories. So I was pretty much it rounds out to about 100% adherence, my protein target was 180 grams, my average was 172. So that was 96% of the target. fats and carbs are variable, they don't matter so much. What I did find is that on refeed days, I couldn't quite bump the carbs all the way up to my target, because some fat increased as well. But I think that's okay, as long as you have a nice bump in that those carbs for the refeed. Alright, so I want to dive in a little bit on the nutrition observations that I had from this microcut.

Philip Pape 18:43

Immediately on day one, I noticed that this was a serious deficit. If you go on one of these things, and you jump right away, you might notice that hunger, it's going to be different, you're going to have to plan your meals differently, you might end up cutting out a snack or meal. It's a big change. Right? I was I had been in a slight surplus above 2200 calories, and now I'm eating only 1540. So this required careful meal planning. That's one of my takeaways. It's not one of the seven lessons that I titled the show with that comes at the end. But there are actually a lot of lessons in here. So I could have called it like 27 lessons. Let's see. So even with meal planning, what does meal planning look like? For me? Well, I did a whole episode called the perfect meal plan where it's really very personalized to you and your goals. But for me, this is just what is a Monday through Friday look like? What am I going to eat? What am I going to eat? How many how am I getting my protein? It just kind of think about it and make sure I have the food and in the kitchen in the pantry in the fridge in the pantry. Okay. Now even when I did this, I had a few pre planned events. I had a couple nights out and visiting family that were already planned ahead. Right? If this was a perfect situation, you would have just total routine for two weeks and I think we had one or two challenge members that were in that situation. But life is life right and hey If you can handle this kind of phase, when life has been thrown at you like this, then you can handle anything. And my wife loves to cook for us. And so I never know quite what she's gonna make or in what quantities. But she always has some sort of meat, some sort of starch or green and then some sort of vegetable so and she's, she's cool that I don't like finish my plate, right? I kind of she serves to me, and then I kind of eat what makes sense for what I'm trying to hit for the day. And this is a flexible, sustainable approach. But it did result in a little bit of variance from my overall adherence day to day. But as I said earlier, at the end, at the end of it, I still was pretty close to 100% adherence. And we don't even need to be that precise, just kind of in the ballpark. Right. So I ended up getting the deficit I wanted with proper meal planning protein. Now, protein is the driving macro for muscle preservation, especially when you're in such a large deficit. So I aimed for that one gram per pound, I averaged point nine six gram per pound. And when I was in the deficit protein represented almost 50% of my calories. Whereas on refeed days, it's only like a quarter of your calories. So if I ran this protocol, again, I'd probably set my target to like 1.1 or 1.2 grams per pound, or even higher as a stretch goal or a real goal even to drive more precise meal planning and timing distribution and hit that target and really hold on to all that muscle. Okay, fats. So we all have fats. I mean, I'm a big meat eater. I like dairy. I prefer fattier cuts of meat fish. And I did make some changes, like I had some white fish instead of salmon, I bought some low fat dairy, like cottage cheese instead of full fat. The few incidences of dining out and meals that were not fully in my control, like, again, that lovely wife of mine who cooks resulted in a bit higher fat intake than planned. And I don't think this is a quote unquote, bad thing. It's just one of those preferences of mine that I can better account for. With future protocols like this, like maybe I will deliberately set my fat a little bit higher, knowing that the carbs come down a bit. On refeed days, I deliberately brought the fats up along with the carbs just because of the types of composition of foods I was eating. And I sort of violated the mostly carbs approach, but but not necessarily violating the spirit of a refeed, which is just getting all this extra energy in restoring your, your leptin and restoring your glycogen and all that. Okay. So if it sounds like I'm rationalizing, I'm really not, I'm just suggesting that you don't even have to be perfect, and you can still get great results. Carbs. So carbs were the sacrificial lamb on deficit days. So I went from a building phase where I was eating like 400 grams of carbs a day to now barely over 100 grams. So for me, that was like going to Quito, not quite, but still is a big adjustment. So what I did is I reduced to replace most starches and grains, not all right, because again, sustainability, you can include things in the right amounts. I replaced most of those with fruits or vegetables, mostly green vegetables. And fiber, which is a carb was essential for satiety, right for feeling full. So I added more vegetables to my lunch, my dinner to compensate for the fewer starches and grains with volume. So without increasing calories, and that is key here, right? On the refeed days, I just scaled up my routine carbs, like my morning oatmeal, I added grains and starches back into my Perry workout nutrition, my lunch, my dinner. So it's kind of fun actually, to see the extremes and kind of live those extremes within the two week period and, and play play around with it right and learn how to meal plan a little bit more effectively. Even after all this time that I've been doing it, there's always room for improvement. And going through this process continues to help me empathize with you as the listener who's trying to do this as well as my clients. So overall, for the nutrition, I was able to add here to the plan deficit and the refeed days within about 1% of the target. So energy wise, this was a success, I would say. Now, if I drilled it down into the macros, I was a little bit under on the protein, but still within 5% of the target. If I use the rough rule of thumb of 3500 calories to represent one pound of body mass change, if it crunch all the numbers, I would have expected 4.3 pounds of body mass weight loss. So 4.3 pounds of weight loss based on my intake. All right, and as we're going to talk about in a second, the actual weight loss was around four and a half to five pounds, which is actually really close to that expected value. And I found that all the other challenge participants to admit to a person had a similar result that whatever deficit they were in induced the expected loss, meaning this stuff is scientific. Now granted, that's a small sample size and this is a anecdotal. This is Not even a research study, right? But it's something that I would expect, it's not a surprise. All right, so moving on to the before and after measurements. As I mentioned before, you know, scale away expenditure circumference all these things, I'm just going to highlight a few key ones, I have a lot more detail behind this, but I don't want to bore you to death. If you're listening to this, and I'm losing you, hopefully not, this is interesting stuff. Let's start with weight. Okay, I measure myself on the home scale, and I measure myself with the InBody scale, the InBody scale was a tiny bit more, I was wearing clothes. And it was like point three pounds more. So it could have just been the clothes to be honest, where tolerance and the scales. So I'm gonna go with the home scale weight. When I started, I was 180 4.9 after the microcut 170 9.8. So that's a loss of 5.1 pounds on the scale. Now, since I was using macro factor, I also had my moving average weight called the trend Wait, I started at 180 3.9 ended at 180 1.1, which is a loss of 2.8 pounds. Now in reality, it's somewhere in between, because the full 5.1 pounds probably includes some water loss, and then the 2.8 pounds, because it's a moving average over three weeks, it was too short of duration for that to really update enough. So that's where I said, I think the true weight loss is around four and a half pounds, somewhere around that for four and a half, five pounds, you know, we're never going to be super precise, but that's in the ballpark. Now, interestingly, my expenditure dropped, okay, from 2800 calories to about 2600 calories. So about 200 Calorie drop, I would expect some metabolic adaptation. But I also know that this could this number could be driven by the large fluctuations going on. And I don't know how much to you know, trust it like did it really drop 200 calories, but everyone in the challenge, their expenditure dropped except one person. And so that's kind of to be expected circumference measurements, my waist dropped by 1.4 inches, my neck went down a little by a quarter inch, my chest went down by an inch, and then biceps went down barely like my point two inches and thighs went down by six, so all of them came down. If you lose fat, I would expect waist size to come down. So for me going from almost 34 inch waist to like 32 and a half inch waist in just two weeks. That's pretty cool, right? And a lot of people are looking for a quick fat loss get in get out, no big deal, I can handle the deficit for a short duration. That's really the point of all this is to see if this is effective. So waist measurement is a good indication of that. The fact of my biceps went down a tiny bit and my thighs went down a bit. Maybe that's an indication of fat loss or muscle loss. It's really hard to tell, you know, in the short duration

27:33

Hello, my name is Isaiah Silverado. And I just wanted to say a big, big thank you to Philip pape, for Wits & Weights for creating this challenge and given us the opportunity to expand our comfort zone. And for all the support that he gave us throughout the challenge. He was also there doing it with us and always sharing amazing information support, and given us the courage to do something that probably wouldn't have done by ourselves, and the inspiration to try something different to test our limit. And definitely to improve not only our bodies, but also our mindset when it comes to healthy lifestyles, and what can we do to make ourselves better. So thank you.

Philip Pape 28:31

So body composition I mentioned earlier, I used both the Navy formula and the in body scan. So according to the Navy formula, my body fat decreased by 2.13%. And my lean body mass went up by point six pounds, which I wouldn't quite believe I would expect a drop in lean body mass. So again, that could be this could have to do with fluid changes and the fact that I'm using a tape measure in precision, but there were some at least decrease in body fat, which is important. And we know this because my waist came down the InBody scan said my body fat percentage went down by 1%. And I lost a pound of skeletal muscle mass. I don't think I lost a full pound of muscle mass. And there's also body water loss in there of point two pounds, right. So what I did is I averaged the two together just to be conservative here. If you average them, my body fat came down by 1.6%. That's 3.6 pounds of body fat. And my lean mass came down by point three pounds. So if we're going to do ranges here, we would say okay, I probably lost three or four pounds of fat. And I lost maybe a half a pound to a pound of muscle. And that's anywhere from a three to one to four or five to one ratio. Is that good or bad? I don't know. I think it's not bad. I think it's pretty good. I think on a traditional fat loss phase, you would expect something like two to one, maybe three to one if you're lucky. So on a bridged fat loss phase like this, to get a Three to one or even four to one, I think is a sign of success, I would have loved to lose zero lean mass. And maybe I did, maybe it didn't, it's very hard to tell, I do know that my training started to plateau at the end there. And I lost a rep or two, whether that's us due to body mass or skeletal muscle loss, or a significant drop in energy, because I was just not eating very many calories. Again, it's very hard to tell all of this stuff, which is why we take it all with a grain of salt. And we, you know, we don't assume the extremes, we assume it's somewhere in the middle. And if you're happy with that, kind of in the middle result, then it was successful that that's sort of my take on that. Okay, so I kind of touched on these, but just to review some of the details underneath, you know, body weight, body weight fluctuates dramatically from day to day, I mentioned earlier, the weight, what podcast, the reason I wanted to mention is they talk about that all the time, they're Lea and KAMNA, they talk about how weight changes for lots of different reasons, right, not just from fat accumulation, or loss, changes in fluid, changes in glycogen, inflammation, fat, mass, all these things affect your body mass. And that's why I like to take measurements every day. If you take it every day, you can a observe the large variations that are not due to fat mass changes, right? Because it's impossible to you know, gain or lose a pound every day constantly, unless you're over consuming by 1000s and 1000s of calories every day, or vice versa. So that's the first one and then B, you're able to calculate a moving average based on daily data points, and get this more conservative realistic view of true changes in fat mass. Alright, so I mentioned my weight decreased about four to 5%, four to five pounds. So it may have been anywhere from three to five pounds. We talked about the expenditure, the decrease of 200 calories, you know, indicates rapid metabolic adaptation in some way, whether it's really 200 or 200, or 300, it's still a lot, it's a lot faster than I would get on a normal fat loss phase. So that's something to be aware of. And that's with increasing my step count going into the fat loss phase as well. Okay, we talked about body fat, I think body fat is kind of a controversial thing to measure. In general, I don't always recommend even even caring about it, so to speak, I'd rather you go by how you feel in your clothes, and how you look and how you're performing and all those things, you know, how your clothes fit, and so on. But we all like these numbers. So there's a million ways to measure body fat calipers. bioimpedance scales, DEXA, Bod Pod dunk tank, all of this. And they all are prone to some level of error in terms of the absolute value. However, they tend to be a bit more reliable at indicating the trend when the same machine is used by the same person under similar conditions from one observation to the next. Now personally, I do prefer to use the Navy formula, because it's convenient. It's simple, it's just simple math based on tape measurements. And I've compared its results to other methods in the past even bod pod. And I found that the change is pretty much in parallel with those changes, meaning it's super reliable. So even though I did take the embody scan for this at the request of Dr. Campbell, and I get why he wanted me to do it, because of the ability to measure water change. My inner skepticism led me to also do the tape measurements and use the Navy formula, right just to compare them. And that's why I average the two to be conservative. So I already talked about how maybe I lost some muscle, maybe I didn't and how much I lost is up for debate, but also the last punch of fat, which was the point. So the two things that affect that, for this type of microcut are going to be the protein and your training. So if I eat more protein, or if I had had a closer to maximal intensity in my training, maybe I would have had less muscle loss, right. And that's always something to try out in the future if I ever run something like this again. So overall, I do count this fat loss phase as mostly successful because it did induce a rapid loss in fat that was in line with the expected from the deficit while minimizing muscle loss, right. But if I increase the protein increase the training, maybe more muscle could be preserved. So then this takes us to biofeedback. When you're in a fat loss phase, whether it's a normal one a mini cut or micro cut, it is typical to expect some sort of decline in various measures of biofeedback because your energy availability is declining. And the body is trying to compensate, it starts to become more efficient, it shuts things down, it down regulates your hormones, all of that stuff, you know, you don't have enough glycogen in your system. So now you're gonna get more drained when you go train. And it's good to track this stuff. I track this stuff with my clients weekly, so that we can use that as a data point of how what they're doing and what they're eating affects their body. So I like to measure seven indicators and For this challenge, or for this microcut, I did before the challenge, and I did it after the challenge. So I measured hunger, sleep, stress, energy, mood, digestive recovery. And I'm not going to go through all of them here. But the biggest declines were hunger, energy, and recovery. So with the hunger, I definitely felt it on day one, but it was manageable. And then, as early as day three, I really got more frequent hunger, it was both the physical hunger because you don't have calories coming in. But also, I'll be honest, emotional or psychological hunger, because of number one, I was reducing how often I was eating. So now my body was thinking habitually, like, where's the snack that I'm expecting at 3pm, for example, and that's kind of more of a emotional hunger really, because of the habit. Also, I reduced the amount of indulgences I had. And so some of my cravings weren't being satisfied as much as before. Not completely, though. I didn't eliminate them completely. Because that's, that's always the wrong approach to say, like, just cut everything out. No, no, no, no, no, we don't do that. We say okay, what can we fit in? Or what is kind of similar to our other indulgences, right, like yogurt might be similar to ice cream, maybe you don't want the ice cream, but you can have the older. So hunger went down from a self rated 10 out of 10. Like I had zero hunger before this, because I was in a surplus, I was doing great. And afterward, I would say it was a four, like it really, the hunger really ramped up, especially the final like two or three days, again, physically and psychologically, because I'm anticipating the end of the cut. So that's hunger, energy, and recovery also dropped. So energy went from a nine to a five, and recovery went from an eight to a six. The energy early on, it wasn't affected, right, I think for the first week, plus, everything felt great energy felt good. My training felt fine, didn't feel affected by the last four day deficit block to things I was feeling more apathetic in the morning, like, just not as motivated. And that was unusual for me. I mean, if you listen to this podcast, and you see what kind of, you know, high energy guy I am, I tend to be like that, right? From the time I get up until almost the time I go to bed. I mean, I do get I do drag a little at night, like most of us do. But in this case, I felt apathetic in the morning, which was unusual. And and then I would really dragging in the evening, I mean, really just feeling exhausted.

Philip Pape 37:25

Of course, from the lack of energy, obviously. And what I did, though, is when I felt that way, I would go for a walk. It sounds counterintuitive, right? Because you don't have the energy. So how do you have energy for a walk, but no, walking doesn't take a lot of energy. I went for a walk. And guess what, it improved my mood dramatically. It really did. So walking, I think as an added to antidote to lots of things related to mood anxiety, depressive symptoms of depression, and so on, give it a shot when other things don't seem to be working. And then my recovery also took a hit. As my performance dropped as my glycogen was depleted. And it started to feel like the next training session was I was kind of like, falling behind. If that makes sense. Like, I would start the training session already feeling like I had been training, as opposed to feeling super fresh. So all of these are symptoms to be expected. You know, hunger, especially is an indication something's happening. But we want to find ways to mitigate it as much as possible and deal with it in constructive positive ways so that we can execute our plan as we intent. Having said that, would I do a two week fat loss phase? Again, I'm not sure. I'm really not sure. Some people in the challenge said this was awesome. Like, I didn't feel much hunger, it was fast, it was over with quickly. And they will do it again. Now, I probably if I ate more protein, like a lot more protein, and I was training normally and all that, maybe next time I do it, I wouldn't feel it as much, for example, because we know protein is a really good way to make you full to increase your satiety. And so that one variable right there could make a lot of difference. Okay, so about my training, I mentioned before, I have this consistent three day full body routine. I already told you about the lifts and what's in there, so I'm not gonna repeat that. But I kept that I did those Monday, Wednesday, Friday, both weeks are good. And then I maintained an average step count of 12,637. So my target was 12, I hit 12.6. My range was the low day was 9.6, the high day was 15.4. Again, you don't have to get exactly 12 Every day, just you know, some variation is perfectly fine as long as you average out to what you're intending. Okay, so that was my personal experience. And now I want to talk about the experience from the challenge to see how other people did because it was actually quite similar to my results, which gives you a little bit of comfort in knowing that this is a fairly predictable thing like if you follow the protocol, you're probably gonna get probably going to get similar results knowing that everybody is different. And as I mentioned before, seven participants went all the way through completed it provided their data, which is actually more than I expected. I expected maybe a couple People because it's it's a lot like I asked for a lot of data. And they were committed, they made it happen. We had a, we had a group chat going on where you could ask questions, I could do some coaching, we could send videos, it was a lot of fun, we'll probably do it again. If you like stuff like that, join the Wits, & Weights, community Wits, & Weights on Facebook, we're gonna do stuff like that for sure. Also, my coaching program, I may, I may introduce like a semi private version of coaching that has that similar feel, if you're interested in that reach out to me, because I'm only going to do it if I have enough people interested for right now my focus is mostly one on one. But in a semi private program, I would still probably have a one on one piece to it, or an option for it like different tiers of coaching. So anyway, I'm getting off track, seven participants completed what I call the shred Tober, 14 Day Fat Loss annihilation challenge, you know, nice clickbaity name. All the participants consented to share their data in aggregated anonymized form. And that's what I'm going to use right now. So first, looking at the weight and measurement and expenditure changes, all right, it's not going to be nearly as much details as for my own, we're going to keep a high level here. So for body weight scale weight, the minimum loss was 1.8, the maximum weight loss was 7.2 pounds, the average was 4.2 pounds. More importantly, is the percent, the average percent weight loss was 2.8. So that's pretty good. 2.8% weight loss in just two weeks. Now, if you just do simple math, that means 1.4% a week. If you've listened to me before, you know that we never want to go more than 1% a week of weight loss when we're in a normal fat loss phase. But I've also explained that for this microcut, you're going to end up around 1.2 to 1.4. And guess what the average was 1.4. In reality, awesome. Like the stuff works. Okay, so 2.8% weight loss on average circumference measurements, average waist size drop of 1.4 inches, or about 4% average hips drop decreased. This is women only of about an inch or 2.2%. The expenditure was kind of weird, because the the minimum loss was actually a gain. So one person actually their expenditure went up 76 calories, the biggest loss one person dropped 500 calories. Now, the caveat here is if you hadn't been using macro factor for very long before starting, it may not have calculated your true expenditure yet. And so whatever number it had in there could have been artificially high or low, and therefore the delta at the end was artificially off. So I'm not going to read too much into it. But if you take the average drop in expenditure was 176 calories, or 7%. Mine was 200. So it's kind of in that ballpark, maybe you could expect the same. And if that happens, just know what that means in terms of your your calories. Now, we did not adjust our calories during this fat loss phase, we kept it exactly the same. So it didn't really matter whether it went up or down for your expenditure, like it normally would, over a longer phase where you're adjusting it weekly, or at least with me, you're adjusting it weekly. So that's pretty cool. All right, then, as far as the intake, so I actually split this into two groups, out of the seven people, a few didn't adhere fully like they were actually over on their calories. And and the rest did. So if I were to take just the full adherents group, their average adherence was one to 1.8%. So it was pretty close, right? Their average protein adherence was 98.7%. If I took all the participants average, the adherence was a little high, it was 110 7.7. But the protein was and the protein was a little low 96.1. Interestingly, if you dig into the data, though, even the few people that didn't fully adhere, they still got great results. Which the takeaway again, is you don't have to be perfect, because this is so so large of a deficit, even if you don't quite hit it, you're probably way beyond what you normally would be and you're still gonna get great results. But the main thing is to keep the protein on. Okay. So the last thing about the challenge is, I actually asked some more self reflective questions in the final survey, and then I summarize these and to get you what the themes were of the challenge. So there were four themes that emerged. The first one is that most participants saw noticeable fat loss, especially around the midsection. Great, that's what we're going for. Many participants learned the value of high protein diets and had an increase in their nutritional education in terms of making a calorie deficit more manageable. Awesome. That's what I'm all about. Let's learn. The third theme is improved self confidence. Some people found that discipline from the challenge had a ripple effect on their mental well been, um, I even got a personal video from someone in the challenge thanking me specifically for that, that they did not expect to learn so much about their, their mental state and actually improve them for the better because they found what they were made of, they found what how they can push the limits with support, and what they what they like and what they don't what they can and can't do, and, and actually improve their mental state, which I love. And then the last thing was making progress, most participants said they had met their goals, which weren't always the fat loss it might have been, but it could have also been body recomp staying on target with their macros, you know, getting a Kickstart to further fat loss, whatever. Most people said, yeah, they met what their goal was for the challenge. Now, I also ask them about their next goal. And it's interesting, because it's, it was either up to lean bulk or body recomposition. I do feel like somebody said they wanted to continue fat loss. But I sort of cautioned against it. Because once you've gone through such an aggressive to weak phase, my suggestion is to recover out of it first before you then resume into like a normal fat loss phase. If you want to do a go fast, then go slow approach, I wouldn't go this aggressively or this fast to start because I think you get too much adaptation too quickly, too much of a draining energy, and then you don't give yourself a chance to recover. So that's just my two cents. So some participants wanted to go to a lean bulk, right, they wanted to go back to a slight South calorie surplus. And some people wanted to do some body recomp go back to maintenance. Also, a lot of people wanted to just find a more sustainable rhythm, since they had now learned some really good tools for choosing foods in the extremes. And then carrying those principles into a much less extreme environment that actually makes it really easy.

Philip Pape 46:43

I also asked about their training just to make sure everybody's training the way they want it to. And there are a whole mix of programs. But the recurring theme was progressive overload. And training four to six days was very common. So which makes a lot of sense, because a lot of my community members and clients are already say, late novice or intermediate trainees who are up to like 40 splits or five day power building programs or 60, bodybuilding programs, things like that. And so that's pretty common. I didn't want any newbies who'd never trained doing this challenge. daily steps, the average step count ranged from four to 14 and a half and the group average was 10.1k. So 10,107 steps, and then everyone seemed to be committed to maintaining some level of daily activity, regardless of the step count. What did participants love the most two things, community and simplicity. They loved the group setting, the accountability, the motivation, it kept everyone going and engaged. And we talked every day. And when people were down on themselves a little bit, we lifted them up, it's awesome. The second thing was simplicity, several people found that this challenge was easier to adhere to than expected. And that was a huge one because I didn't, you know, I didn't know it was gonna happen. But within about four or five days, people are saying, You know what, this isn't so bad. Like it's a big deficit. But we've got the support or eat a lot of protein, we're learning to choose foods for satiety, and volume and so on. We're training, wow, this is like the right way to do it, even though it's very fast, abridged way to do it. Okay. So that's the challenge results. I hope that was enlightening in some way to give you some relief to know that this is doable, and it doesn't have to feel extreme. And so, you know, based on my personal anecdotal experience, in myself experiment, based on the experience of the challenge, and all these wonderful people in our community, I think that a rapid fat loss phase can be an effective way to lose fat quickly while preserving muscle mass. Now, now, there are some limitations of this. So before we get to the findings, and my recommendations, the short duration means that large scales, large swings and scale weight for reasons other than body fat can actually have a larger impact on the measurements in that short period than if you were in a longer fat loss phase, right? Like your weight is more sensitive to those. So that's one thing to watch out for. The second thing is body fat measurement is just not precise. I'm not going to beat a dead horse already talked about that. The third is I didn't fully adhere to the protein intake, I was like 4% under. So I might have been had better results. If I had like with my lean mass retention. The next one is that expenditure data may not be quite reflective of reality, because of how rapidly everything was changing. And this the main thing is that this could affect how you calculate your calories and macros coming out of the diet post diet recovery. In that case, I would recommend just going back to what your maintenance was two weeks before initially and then letting it kind of catch up to where your to maintenance is. The other thing is and this is really important. So let's listen to me carefully here. If you're thinking oh, I really want to do this. This protocol can be challenging for people who are not physiologically or mentally prepared to execute it. properly. So before everyone throws their hands up and says, Oh man, this is like rapid dieting. This is Quick Fix crash dieting. Hopefully I've indicated through all this episode that that's not the case. But I do want you to be prepared. These are some things that could happen if you don't execute it properly. Okay? The first is you're gonna get much greater muscle loss. If you don't have enough protein intake, you're going to lose a bunch of muscle when you go this quickly. It's why most fat loss faces are not anywhere near this, you might get micronutrient deficiencies, if you don't choose nutrient dense foods, you're gonna get an energy deficiency. And if you don't do it, right, it could affect your training. It could recap, refractory recovery, and biofeedback more than it would otherwise, you're going to get faster metabolic adaptation, right than typical fat loss phases. So don't look at this as jumpstart, look at this as one and done, get back and recover. You could be prone to binge eating, if the hunger becomes overwhelming. Now, you shouldn't have this if you're training and eating the protein and walking and all that and choosing foods the right way. But if anything is not done correctly, you get the same result that you do in a crash diet where you just get so ravenous that you overeat. Right, and we don't want to do that. Another thing is the temptation to continue past the 14 days, right? Oh, I'm on day 14, it hasn't been so bad. And look at all this weight loss. Let me go another week. And then another week after that, no, don't do that. That's, that's not sustainable at the end of the day. Um, I'm not I mean, I'm not going to discourage personal self experimentation, whatever you want to do. It's your choice. But for this protocol, I would not recommend continuing period. And then the last thing is that the refeed days may not be sufficient. If you don't foetal it fully take advantage of them. So let's say you don't quite eat up to the calories, or you don't really increase the carbs that much. Well, you're not getting the benefit of the refeed day. All right, so not doom and gloom. Here are my recommendations. Well, here are a couple findings. And then my seven lessons that you've all been waiting for, okay? The the very short duration, the 14 days might be an acceptable trade off with the significant calorie deficit. Because the symptoms of biofeedback, right hunger, poor sleep, poor energy, mood recovery, the loss of strength, are either going to be very short lived, like you might not even notice them until toward the end of the two weeks, or minimized altogether, you may not have them at all, like some people didn't experience hunger, right. So that's kind of where this trade off comes in. This phase is not, you know, quote unquote, sustainable in the sense that you could continue it beyond this period without significant muscle loss, but the principles can still be applied. And by pushing the limits like we do here, you can still learn a ton about yourself, which is where I think the value is. Okay, so here are my seven lessons or recommendations for anyone who's following this protocol, you ready? Number one, I would increase protein even further than the one gram per pound, I would aim for 1.2 to 1.5. Just aim for it. If you fall short, you'll fall about where you need to be. And if you hit it, you might find even better results in terms of lean mass retention. So it doesn't hurt to try that number to

Philip Pape 53:08

select all of your foods based on satiety and nutrient density. So when you're doing your meal plan, every time you make a choice, think about its ability to keep you full. So things like protein, things like white potatoes, right? And nutrient density doesn't have a lot of nutrients it fruits, vegetables and so on. The third lesson is to just it's kind of related to what I just said. But it's a very specific recommendation for everybody. Increase your consumption of fibrous vegetables in high volume foods period. Okay, and whether or not that like ties into satiety index or nutrient density, it will, but I want you to just think of every opportunity throughout the day snacks, lunch, dinner to throw in greens, greens, greens, veggies, all the veggies that you love, raw cooked whatever, you know, keep them steamed or roasted with minimal oils, and high volume foods, things with water soups, just like throw those all into your meal plan right from day one, it's going to help a lot. Number four, try shifting the refeed days around your hardest training days. Now in this protocol, the refeed days were fixed to days five and 10. But why not experiment? Maybe you shifted up one day or back one day and see if it aligns better with your training because in my case, it didn't always line up. And I probably could have gotten more use out of a refeed day if it was shifted by one day. So that that's a more advanced thing to try that that's what I would do next time. Number five, get enough sleep please. This is always important. But really look at your calendar and plan out this fat loss phase on it's in a time where you can definitely get the full seven, eight hours of sleep or even more every single day because it's gonna go a long way in terms of your expenditure, your recovery, your energy, how you feel everything and your mental state. Number six, maintain a high training stimulus. Okay, that's That's by default as part of this challenge, but balanced the volume for recovery. So just be aware that if you are training six days a week, or five days a week right now, and you continue that into the fat loss phase, you may have a lot of volume. You may I don't know, I don't know what your program looks like. I mean, if they're 30 minute sessions, you may not but if they're like typical power building sessions, you'd have to cut something out and plan to do that. But still keep the compound lifts and the low rep high intensity stuff in there. Okay. And then number seven, maintain a high step count, no matter what, and I would aim for at least 12,000. If you can get something like 15,000 On average, to increase your energy flux, your metabolic rate and avoid all of the other cardio, it may help even more. Right. So those are my seven lessons. There are probably a lot more with everything else I said today. And again, if you want the Rapid Fat Loss guide, you go to wits & weights.com/free. Okay, so there you have it, everything you could possibly know about doing a rapid fat loss phase or a micro cut, so you can make your own informed decision about whether it's right for you. And again, if you want the exact protocol, just click the link in my show notes will go to wits & weights.com/free, and look for the free Rapid Fat Loss guide. In our next episode 117 Starting strength the novice effect and barbell lifts with Cody anino Cody and I talk about the transformative power of barbell training, you'll learn the principles and benefits of the starting strength program. Very popular one that I followed that I recommend to so many people because it's so effective. You'll learn some common misconceptions about strength training, and the critical, crucial novice effect. We'll compare different training methods look at how barbell training impacts mental health and touch on the future of online versus in person coaching in the fitness world. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights if you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong

Philip Pape 10/20/23 Philip Pape 10/20/23

Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training

Today, I’m sitting down with my friend, fellow lifter, and client, Tony Perri. We first met in Andy Baker’s Barbell Club, where we soon realized our unique personalities complemented and pushed each other to new heights of strength, health, and physique. In this episode, we’ll discuss his transformative journey, the intricacies of nutrition and barbell training, and the mental hurdles. Tony’s insights, which at this point are at the core of his being, could radically change your perspective and approach to fitness, nutrition, and health.

Tony played various sports throughout his life. In his 30s, he competed in obstacle course races after doing calisthenics for a few years. He realized that functional bodyweight training and occasional competitions provided diminishing returns and little carryover to regular life. Barbell training became his central training mode due to its incredible carryover and longevity benefits. It boosts his confidence, making him a better spouse, father, and business operator.
__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:55] Evolution of fitness interests over a decade
[6:14] Decision to embrace barbell training
[8:03] The guiding role of curiosity in life
[10:44] How discipline in the gym translates to life
[16:28] What was and wasn’t learned from a nutritionist
[19:06] Reasoning for not seeking a coach in Starting Strength
[24:07] The balance between making progress and hitting PRs, and being your own worst critic
[31:11] Combining intuitive eating and tracking for nutrition
[38:14] The role of nutrition and sleep in recovery
[42:36] Overcoming mental hurdles during a cut
[45:54] Top three educational takeaways from body composition improvement
[54:28] Mental challenges and breakthroughs in barbell training
[57:22] Unexpected benefits of switching to barbell training
[1:06:50] What question did Tony wish Philip had asked
[1:11:02] How to connect with Tony
[1:12:36] Outro

Episode resources:

Wits & Weights Facebook community – say hi to Tony
Baker Barbell Club – Andy Baker’s community that Tony and I are in; recommended for ALL lifters who want effective programming

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Tony Perri 00:00

barbell training is not just about the muscles. I can't stand when I even hate saying that because it's about tissues. It's about the tendons, the ligaments. It's about the neurological changes the metabolic change. It's about so many more things than just muscle. And I think I think once I realized that I realized that it was a lot more than just moving load.

Philip Pape 00:24

Tony Perri 03:19

Phillip, how are we doing?

Philip Pape 03:21

How's it going? Man? You have to sit there and take it but you know that is the story.

Tony Perri 03:25

Not bad. You're weak bastard. Not bad, not bad.

Philip Pape 03:29

Get stronger every day. No,

Tony Perri 03:31

we're trying you all try you do impress me. Hey, man,

Philip Pape 03:35

we impress each other.

Tony Perri 03:35

So he should compliment you.

Philip Pape 03:37

Yeah, just rankles. You. I know.

Tony Perri 03:39

But you so you do impress me. So.

Philip Pape 03:42

So Tony and I have have a good sense of humor, which I really appreciate. Because, you know, there's a lot of just not gonna use the word but they are out in the world that just don't. Don't. And we try to keep it light. Yeah. All right. So so to start with the personal side, before we dive into the specific experience here with nutrition. You know, I mentioned in the intro, how your interests have evolved over over over about a decade plus, right, you used to do functional training the OCR hours, and you trade differently today. So tell us about that transition

Tony Perri 04:13

in a bit more detail. I did the I did the OCR hours. After I did calisthenics, because it was a lot of fun. Naturally, I'm pretty athletic. So I did very well in that form of training. But the biggest downfall with that I realized was it was external validation. I would go to the gym and I would change up the workout every single day and I would do all sorts of different stuff. And people would say, well, that's cool or this and that and I did improve at certain things. I did great at OCRs. But you mentioned my my perspective evolved and it was really based in realizing that what I was doing a was only fun in the moment and be I did it because I liked the audience. And so there was no satisfaction, the diminishing returns added up really quickly for me. So there was a whole, there was a, there was a really big fitness hole of my life and they didn't really know what that was. So

Philip Pape 05:16

then so really two good things that are right one, the idea that you can have fun, but at the end of the day, it's not really fun, because it's this instant gratification type of fun. Like, that's what it was. Yeah, kind of like, you know, I talked about people say, Well, isn't it hard to do this or that? Like, in the moment? It's hard, the long term, it's fun here, you're talking? Well, at the moment, it's fun, but long term, what are you getting out of it? Right,

Tony Perri 05:37

I trained I did a lot of running for my training. And that's one of the reasons I was so successful in my OCR is I was always top five. I trained as running mostly I would do six miles seven, eight miles, I did a 13 mile, you know, I think it was an eight minute mile, maybe 730 minute mile. But um, that was probably the hardest I worked at that time. But after I after I got to a certain point in running. Again, there was a there was a void in me, I'm like, I don't want to just run and I don't want to flip around. I don't want to work toward one headed. Yeah, pull ups. So there's just a void that was not filled.

Philip Pape 06:14

Alright, so you've got that this void this emotional void? Not necessarily enjoying your training? What was the internal switch or the revelation that led you to embrace Barbie

Tony Perri 06:24

object specific like the objectivity? Well, we all I'm gonna say a general statement. When we strength trained long term we like we do it for the durability, it makes us stronger, we feel more durable, we feel better, all that. I like, the objectivity of barbell training. Once I started to NLP, I was hooked. Because I had data on the improvement or the regression. never recorded myself every single, every set, probably to a fault, because I overthought it but I can see, again, I had that I could see what I was doing. Because in my head, I'm like, I just squatted this, right. And I think I sent you a video a while ago of my squat, like it's 2017. And I looked at the video, and it was terrible, really not depth. Oh, my foot. I wasn't over there was over my mid foot wasn't bracing, right. So from the data point of barbell training, offered me objective data for improvement. And I really latched on to that, because before that point, again, it was very immediate gratification. It was subjective, it was what I wanted to do that day and didn't work. So horrible training, really, that produced the data, no matter how I felt, when I walked into the gym, no matter. You know, when I walked in, or when I walked out, I looked at the paper, and I'm like, Okay, this is this is the progression of the regression. And that was that void that was filled. It was showing me okay, this is, this is actual data of what you're doing. Right? I don't do the workout of the day thing. I don't do the subjectivity of feel like doing this. That doesn't work for me. That was that was the switch, you asked about the switch? That was the switch? Yeah, I

Philip Pape 08:04

can relate to that. Tony is I mean, we probably had very similar experiences where you almost dread the workout of the day, but knowing that you just added five pounds and did it again. And again. Now you're like, Well, I want to go in there. So if I can keep that move it, you know, added a

Tony Perri 08:19

pound added a rep added a set, I shortened the rest times, I switched up these two exercises. And even though, you know, the first exercise was was was second last week, I maintained the load, right? There's all these different ways that you can progress. And that was really key for me, because I had evidence, it was actual objective evidence of progress.

Philip Pape 08:39

Yeah, let you know how much I love data and talk about it all the time. And I think a lot of people conflate data with obsession, whereas in reality, when they start tracking data, they realize it sort of liberates, the uncertainty liberates you from the uncertainty, the ambiguity. And you talk about objectivity. It's the microcosm of that is a single squat or single rep. And I haven't talked about that in a while. So I'm glad you brought that up. The idea that even when we do a squat, our form is done in a way to ensure objectivity from rep to rep. Right. So even consensus microcosm, which you won't get from, I don't know, box chunks, or something.

Tony Perri 09:17

No, no, I mean, even with this is, again, why I record myself to ensure that that consistency, because say you go from 100 pounds, one week to 105 to 110. But you're inching up, up, up, okay? You have evidence that you're not progressing. You're reducing the load, that's a stress stimulus is going down. So you got to maintain all the same parameters, and then progress progress, which is why I'm a big fan of recording. I mean, yeah, different angles. Look at him.

Philip Pape 09:48

Yeah, I mean, that's a good point. It's not just are you progressing but are you regressing and then you can decide what's causing that.

Tony Perri 09:54

You can tell yourself so much and you're you could you could convince yourself of so much record one set. Look at yourself, look at your hips now go from this angle. The bars traveling forward, you may not you may you may think my squat is great. And then you look at his side view the bars traveling forward and it's like, yeah,

Philip Pape 10:11

totally agree. If you're listening to this, do that, like in your next workout, literally record yourself and be your own worst critic, and then feel free to share it with others who might be able to give you exactly the

Tony Perri 10:21

point prove yourself wrong. I look for it. I love it. And it's sometimes the guts me because I'm feeling great about a lift. And I'm like, I have a little bit of doubt. And I'm like, You got to record yourself from this angle. Look for this one thing, ya know, it feels good. You feel like everything's working? Well look at it, because reality is going to tell you. Yeah, reality is going to tell you whether or not it actually you just got to listen. Yeah.

Philip Pape 10:45

Now this this newfound love for the process and objectivity and data. Did it have the reverse effect on you as well of translating into your philosophy or approach to life in general? Like, you know, we can call it discipline but whatever word you want to use? Yeah, yeah. Yeah.

Tony Perri 11:01

Yeah, you know, me at this point a little better than than many people but it barbell training the the not let giving yourself and out and barbell training and being very aggressive and looking for the ugly things and doing the hard work, the grind, the grind, that fit that fit me, it really fit my personality. So from there, that was the that was the athletic void that was filled. And I could be a critical bastard with myself. And I'm I mean, that's why I don't mind being a critical bastard with other people. Because guess what I am that? Yeah, like, so it's like I will, I don't shield myself from any ugly critique, I will look for it. And be you know, and look for those flaws. Because once you find those flaws, I was just explaining to my son this morning, when you're solving the problem, the hardest part is finding the problem. Once you identify the problem, and you can solve it, your most of your work is going to be doing looking and searching for what the problem is. And then you can say, Okay, this is the problem. And this is how we problem solve it. I do that with training all the time. Again, it's a mental activity, expressed physically, I'm very mental about it. It is not a it's not a physical or emotional thing. It's how can I problem solve these things? Look for the flaw. Once I find the flaw, I can fix it. We just talked about it after I was doing my cut. My squat was terrible. And then I figured out who was my leverages that were way. And I've never been in that position before. So I had to think about it. And once I figured that out, other things came together. Just fantastic. Yeah. And I'm already back to where I started.

Philip Pape 12:33

I think it's a principle based approach, because you said you got to do a brand new experience and a new problem that you've never encountered before. But rather than think, okay, there's something wrong with me, or there's something wrong with the process. It was, there's a new problem that just needs a solution. Right? Yeah, absolutely. Which applies to everything about nutrition and everything else.

Tony Perri 12:52

So absolutely. Yeah. I don't assume I know the answer. I'm like, What's the what is it? That's why I I will ask people at the gym are very respectful about it. And you know, as people, I'll seek out your advice, what's your perspective on this? What am I not seeing? Just so I can see it and then move forward? That's it. Yeah. Ego in there. There's no it's

Philip Pape 13:11

curiosity. It's pure curiosity, which is Yeah, so you go curiosity. Yeah, I feel that. Yeah, I feel that. So you mentioned it being a grind. And I know you weren't necessarily saying that in a negative, you were just more of a momentum and persistence perspective, but just explain that to people who may be hesitant about even getting into barbell training they could think is this really hard to say? It's,

Tony Perri 13:32

it's hard to get around the fact that barbell training is hard. I embrace the fact that it's hard. And I actually am one of the people who really liked that grind, though hard, hard work. I like to be in the trenches. I don't like to be, I don't like to have too much of a tailwind. I'd like to be working against something. Because, again, when you're working against something, that's what resists your will. And that's what allows your will to exert itself even harder. When things are not that hard. We're not going to work as hard to overcome them. So I always I like to have the challenge. I like to grind. Sometimes it's more fun than others. But I, it's hard to translate it because a lot of this is my own personality, my own take on it. Some of it is just the fact that barbell training is progressive barbell training is going to be hard. I realize not everybody is going to progressively overload. I see it in the gym all the time. Right. So if someone is interested, let's qualify this as someone who's interested in getting stronger fitter, more durable, resilient, you have to do progressive overload. And you have to do the grind. You have to search embrace those last two, three reps of that stuff that triple the fourth fifth restaurant, the triple you have to embrace that to get the benefit you All right, you may not like it, you may not go toward it like me. But you have to do that if you want to progress with barbell training guy just happened to be one of those psychos who embraces that you got

Philip Pape 15:11

to get the mechanical tension, right? We conversation about that this week. But let's let's just put one more lens on it because is it harder to do that? Or is it harder to not progress and go to the gym over and over and over again and not progress? Like,

Tony Perri 15:25

what do you ladder?

Philip Pape 15:26

Yeah, the last I just want to be clear for people like, it's different types of hard. There's the hard that helps you grow and feel fulfilled? And there's the harder it's just you're stuck, right? Yeah.

Tony Perri 15:36

And that's a good question you just asked, because during my cut, it was very hard for me to switch my training lens from grind to just hold on to whatever muscle you can because the priority was to maintain the deficit. The priority is not to gain mass or set prs. So I had to change my perspective to just do what you can. That's not me. Yeah, except it's not me at all. I had to just I couldn't stand it. But I'm like, this is the right thing for the long term.

Philip Pape 16:04

Yep. It is. It is frustrating. And I know you've you've experimented with it and talk to me this week about the next time you do it, maybe you will try a different mode of training that still holds muscle of maybe gives you a little more of that. That enjoyment of the of the training itself.

Tony Perri 16:18

Yeah. Just again, you doing more of the embracing more mechanical tension through the rep ranges that we talked about? Yeah.

Philip Pape 16:25

All right. So let's dive into let's dive into the nutrition. Right. So going back to your past, and then we'll get to now you had guidance from a nutritionist during your calisthenics days.

Tony Perri 16:34

I did work with a nutritionist. I was I was definitely, I think it was 181 85. But I was untrained. I was sedentary. Right? I was in terrible shape. So she, we didn't track anything. What she did was she she wrote the meals. And basically, she cut out the fat and we ate a very, a lot of Whole Foods. And it was just lean meat, a lot of grains, a lot of grains, it was boring, but the weight flew off. Once I hit 168 She's like we got to stop we got to stop with with the cutting and whatnot. I wasn't strength training, per se. At that point. When I say per se I was doing like sprints in my yard push ups on the picnic table and that kind of stuff. Right? I enjoyed the process. She did individualize it every week, she'd write the meal plan, and then still, how you doing do check ins and then we would change certain things based on the outcome. I learned how to eat cleaner. But that's pretty much it. Just eat whole foods cleaner. I mean, yeah, the grocery bill was ridiculously expensive, because we were putting all sorts of stuff in it. And then it's like, that was that was the long and short of that process. I don't think I learned a lot. Okay. So action. It was an it was a successful from the action standpoint that lost weight, ate better foods. But I didn't learn much. And this is why when, when when I talk to you initially boycott, I'm like, I'm not just interested in cutting weight. I want to actually learn stuff from us. That's why that's exactly why because I learned from that process. Like, I don't want to just succeed. I'm not ins driven. I want the means. Yeah.

Philip Pape 18:25

Yeah. And I think you did. And it's funny because I have clients who are super curious and want to learn from day one and others that they want the results, but then they're surprised that it is really that they develop skills, and they learn a lot. Because I lay us out well you to fire me after six months, you could do this on your own. And yeah, keep working together if you have new new goals and challenges, but meal plans are not the way to go. You know, cutting out foods is not the way to go. I think you are you know that by now.

Tony Perri 18:52

Yeah, you know, understanding, making the informed choice for yourself about where you're going to eat and when you're not going to eat and it's not the end of the day, if you have Oreo cookies. Yeah,

Philip Pape 19:00

ya know, for sure I love like we said already, so drop me to give them in milk. Good stuff. So, okay, so that was your past of nutrition, we're gonna eventually connect that to the present. I do want to tie in the training a little bit more, because you mentioned the starting strength NLP, which is the novice linear progression, which for the listener is a three day Full Body program to get very strong very quickly. You said you didn't seek out a coach at the time you didn't attend a seminar? What was your reasoning for going in alone? And what was that, like?

Tony Perri 19:29

My idea of training from scratch is that if you have if you have some kind of a safety net, you're gonna take it, right. So what I did was I put everything on the table and I said, I am ultimately responsible for learning this. I had the starting strength books, I had the videos, and I accepted that it was not perfect. It was not comprehensive. But I was so new to the sport that I didn't want to expose myself to so many different resources because I didn't have the tools to discriminate. Make between those resources. So I kept it simple, I kept it. I did what I could with the videos in the books, and I just trained on my own through recording myself and critiquing myself to the point where I was satisfied that I had done everything I could in my head to train and figure out and improve. And that's when I that's when I, you know, got Andy Baker, you know, that's why I signed up for this group, because I'm like, I realized that I take in my own brain as far as I could. And I took it really far. I gotta tell you, like, I I bashed myself against this my personality. But there were signs where I'd have a pen and paper and I'm trying to figure it out. Like just solving the puzzle. That's all it was to me. It my NLP took a while because I did a lot of resets, because the my videos showed that my form was terrible. So I reset the weight. Yeah. So that process, it taught me so much because it was so intense. It was just me. I had nobody, it was just me. There's no lifting buddies. Right? It was a great process. It was sloppy, it took long, but at the end of it, I had a lot of confidence, because I'm because I was the one who will, who figured it out, figured out.

Philip Pape 21:16

Yeah, I understand that that process of self experimentation, which you can take to a certain level and but sometimes, right, you want help? So you mentioned Yeah. You mentioned you didn't have the tools to discriminate between the resources. Right? Didn't that didn't? You weren't necessarily you thought it would be just spreading yourself too thin to go and go this all these different directions? Is that what you're getting at?

Tony Perri 21:40

Well, that is a good question. So I realized that the SS crew mainly would rip who's on who's on the videos knew what the heck he was talking about. It's easy to see that because he's simple. He's upfront, he's very objective. He will talk about the simplest thing for 10 minutes and lay out every single part of it. So you know, he's talking about, you know, he knows what he's talking about. So I said, I trust this source. I am not experienced enough to, to meet through all this other stuff to see who else is going to be a positive influence. So I said, for now, I'm just gonna do this one source, not forever. I'm just gonna do this one source until I have a basis. And then I will allow myself to open up doors. This is one thing I've I think people screw up about social media, they, they look up, they just confused themselves. And they distract themselves with all these different resources. And then they wind up where?

Philip Pape 22:39

Yeah, it's a shiny object syndrome.

Tony Perri 22:41

Exactly. That's a shiny object syndrome. And I resisted that. And it worked very well. So it was a great, it was a great idea I had.

Philip Pape 22:50

Yeah, no, it is funny. You say that? Do you remember you remember probably early in starting strength, when you looked at form checks, there were different places to see form checks, right? They had their own community on Facebook, but there was also the Reddit community that they made fun of because it's just every man for himself. There's no moderation whatsoever. And so even in the starting straight Reddit forum, you could get led the wrong direction with a bad form check. You know,

Tony Perri 23:13

I wanted to insulate myself from that because I recognized I didn't have the ability to not see bullshit from good stuff. So I said, I'm only gonna look at search right? Until I grow a little bit and then the door now the door is open. Now I look at all sorts of stuff. Sure. I can be like Idiot, idiot, you know, he's talking about oh, look further into that

Philip Pape 23:32

this and that got the judge rebuilt up now. Yeah. And that nice. judge, judge,

Tony Perri 23:35

judge the hell out and

Philip Pape 23:38

I think you know, you're gonna like, next week, Cody Nino is gonna be on he's, he's like the I think he's the only guy in Connecticut that's starting strength coach, I think there's only one right? And he, he actually helped me for one session, one session that fixed your squat, it's my squat and deadlift and press or know squat, squat and press. Yeah. So you know, but again, you have to know to discriminate, find those resources. Okay, so you and I, we always talk about the value of either there's the people who want to max out all the time, right, like on starting strength in your NLP, that's effectively what you're doing, you're maxing out your three by five, by five, you should set exactly. But then there's, then there's the idea of making progress, which at some point, you hit a wall, right? When you become an intermediate lifter, and you're not always hitting PRs, or you get injured or you have recovery issues, or you go on vacation vacation. So I mean, what is your perspective just for the listener on when when you focus on PRs versus when you would,

Tony Perri 24:35

when you focus? Okay, are you talking about there is are two questions in there.

Philip Pape 24:40

So, what's the value of maxi now versus making progress without necessarily always maxing out? Okay,

Tony Perri 24:46

well maxing out period, if you are, there's no point maxing out if you're if you're a novice. This is pretty common knowledge because every single session, since you can recover so quickly, every single session has a max right? Once you get to a certain point where you recovery takes a longer period of time you maxing out, it does have a certain benefit, because specifically if you're in a percentage based program, because your percentages are based off your one rep max, right? Also, rep max out like one RMS, they're gonna teach you to grind, like to do a 101 RM is completely different skill set than a three RM, you're putting everything on the line for that for that one, Max. And if you're gonna make it a regular process, you have to learn how to program well, because that one Rm is going to drain your nervous system, right? So if you're going to do this is why these random, the random maxing out is so stupid because it drains so many resources, you're not thinking oh, yeah,

Philip Pape 25:43

the Hey, I'm gonna test my deadlift. Today, I'm gonna test my dad. Yeah,

Tony Perri 25:46

if you're gonna max out well, you, you got to think about from now, if you max out your deadlift, your squat and your deadlift are going to be affected. If you're let's say, generally, if you're after 30, I'm going to say 10 to 20 days, it's going to be affected, right, if you're younger, you'll probably be able to recover a little bit faster from that, that's huge. Because if you're in a training cycle, where you're doing weekly training, and you just did one lift, that's going to affect you for 1014 days, guess what your entire your whole training has to change the next couple of weeks, that's a big, that's a big cost to pay. So if you're gonna max out, it does have benefits, it recruits a whole lot of muscle fibers, it gives you a it can give you confidence, it can be very humbling. It tests your form. But it's it's really going to test the rest of your training. So I think you really got to take it seriously. And if not, you're you're just going to be spinning your wheels, you're not going to be setting.

Philip Pape 26:44

Yeah, no, for sure. I think that's one reason we both like Andy's conjugate program, right? Because you rotate through what you're maxing out, which is an innovative concept, because you can't necessarily know intuitively that a back squat versus a front squat. Wouldn't have taxi out the same

Tony Perri 27:01

taxi the same does because yeah, it's cycles, the cycles, the stress, so a max effort front squats, not going to completely drain you for the following weeks max effort box squat, right? Yep, I don't do the conjugate, I do the 852. And I've det I talked to Andy about it because I've really morphed my my programming. I've melted basically conjugate in a five to two. So it allows me to hit higher intensity lifts. So for people that don't know what a five two is, you do an eight rep max for you're working separate first week, second week is five rep max, third week is a two rep max. What I did is I made my twos week, twos slash one week. So if my lifts are really progressing, my body feels great. I'm not just going to go for a two on that twos week, I'll go for a single, right. And it'll be draining. But guess what the following week, it's an eight or eight rep max, cool, load comes down. It's more, it's more of a work capacity thing. So that's how I program deliberately plugin, he is deliberately programming your max effort lifts. Because if you don't use your your strength train is going to be shot. That's how I program the max effort. And it's actually working out pretty well.

Philip Pape 28:11

Yeah, let me ask you that. And then we're going down a programming rabbit hole, which I didn't necessarily intend to. But I think it's awesome, because people are really fascinated about that. For when you do the twos when he on twos week, do you still hit the two at the intended load for two and then go for one,

Tony Perri 28:26

no, one kind

Philip Pape 28:28

of skipped that.

Tony Perri 28:30

Much, because the two the two was the rep max so senior year, which is basically 9592 to 95% of your one rep max, one

Philip Pape 28:40

rep max or it's it's a max for three sets of two.

Tony Perri 28:43

It's the idea as a two two rep max a single. Now, depending upon your training, you can do three sets of that I do not okay, don't respond well to set all right. Again, you have to individualize it. So to answer your first question, I will know if I'm, if I'm going to close to a one rep max attempt instead of a two if the previous week and fives I did. I hit like a seven. Right? So for example, the other week I did, I did on fives week I hit seven, right? So I know that I'm progressing, I might be able to do have the have the strength and progress to do a one RM instead of just the two. If I grinded against that fiber am I only hit four reps, or barely hit the fifth. I'm gonna know that next week. I'm probably just gonna get a two maybe I'm gonna have to drop the load a little bit. See what I'm saying?

Philip Pape 29:36

You're doing a top set on the on each of these that you find you're not doing two or three, you're just doing a top set.

Tony Perri 29:40

Not with squat and deadlift anymore. Can I do one top set and I'll do a 10% Back off 10% Back with a dressing I can do top six through the roof

Philip Pape 29:47

and on your top set sounds like you will push past the programmed reps if you can't. So that's the

Tony Perri 29:53

thing. Yeah, my program is circle load. So again, I don't know I don't have a crystal ball. I don't I didn't know the other day that I was gonna be able to hit seven Yep, I thought I was gonna go for five because the previous cycle five, I did five pounds less and you incrementally increase five pounds each cycle. So I'm like, I'm just gonna go for three, you know, 350 is what I got programs, this is what I'm going to do and that just 1234567 And I'm like, Oh, wow, that's pretty good, right? I didn't I wasn't the hero after that I dropped the load 10% But that told me that the squat is progressing were the twos week might actually become a one week.

Philip Pape 30:28

Yeah, I love it. And and for people listening, like who are confused in any way. Like it took you a long time to get to this point, right? It's yours, like the basics, and then more advanced programming that was still tempt sort of templated then getting into a barbell club where you got feedback and individualized coaching. And now you can kind of tweak yourself. Yeah,

Tony Perri 30:47

trial. It's a it's trial and error, critique yourself, but go easy on yourself. You're not going to get it in one week, or one month or six months. It's gonna take a while to figure out what like, I have my own programming now. Like, yeah, yeah.

Philip Pape 31:01

So there's some parallels to this on the nutrition side, because you and I knew each other for a while, before you reached out for help, specifically, as a client. Early on, you reached out to talk, right? We had like, one of my free calls that I do, and we chatted about your outlook and what you could do, and you're like, Yeah, I'm not ready. You know, I don't need to hire you right now. But I understand where you're going. And for a while, we went back and forth. Like you would share your data with me, I'd say you gotta eat more carbs. You'd say No way. And we go.

Tony Perri 31:30

Yeah, exactly. Yeah. But

Philip Pape 31:33

your experience before I view it as and correct me if I'm wrong, like a form of intuitive eating, right. Your routine allows you to maintain your wheat for for awhile without tracking. And you're eating the whole foods and stuff. Maybe some of that you had learned from the past experience? Yeah. And then I came along, and I said, Hey, maybe maybe more tracking, you get more precision, more objectivity, right? If you're going for a change in your body, that's the key. Yes. Right, if you want to really cut and do it efficiently. So what are your thoughts on all that the intuitive eating stuff side the tracking skills, etc? Yeah,

Tony Perri 32:04

so intuitive eating I think is a skill, like anything else that unbilled I'm big on people acquiring skills, so that you can have independence. That being said, if you don't know much about nutrition, your intuitive eating is only going to be that is only going to be up to that level. Right? So when we say intuitive eating, we act like it's this universal value, like we just I'm just going to eat intuitively and everybody's going to perform the same way. We are not. So I can now since I've, you know worked with you and learn more about macros, and how to balance them. I can eat, I can eat intuitively, right? But the how I eat intuitively has changed, because I am more informed and effective at eating. Right. So in terms of bulking and cutting, I would prefer to be more precise, therefore tracking, I would lean on macro factor to track, right? I still track I'm at maintenance right now I still track but I'm more loose about it, because I have a better understanding of things. So I really think intuitive eating and tracking are they don't have to be at war. They can they can work, they can both be tools that have skills that you can use at different times. And if you have the ability to use, if you have the certain ability to use either one of them, then you're a fuller, more independent person than if you just did one. And that's what when I first started talking to you, yeah, it was I was eating intuitively, but I had a lot of holes. So what's the sense, right, yeah, I want to learn the basics, start tracking, see it, and then I can eat intuitively again, go back to tracking, learn more, and basically, Ratchet my way toward just a better way of nutritional life.

Philip Pape 33:47

Yeah, yeah. I love the way you put it, how it's acquiring skills, you gain independence, and the way you've done it has changed, right? Because people are eating, quote, unquote, intuitively, and it's terrible.

Tony Perri 34:01

Exactly. That again, I hate to compliment you, but I'm really happy with what I learned from you working with. Like, what, specifically carbohydrates, dropped, the fats don't eat too much fat, I eat plenty of protein. And another thing that you really helped me see is food is just energy. It's just energy. Right? And if you approach it from a weekly intake standpoint, rather than daily, you have more flexibility. Like for example, yesterday, I accidentally ate in a deficit, right? I think I was even 10 grams of protein short. No big deal. Yeah. Just eat a little bit more today. Right? It's not a big deal. Yeah, just make up for it. I love that. Yeah. It's not as like the end of the week. You're still eating what you need to eat. You're fine. Yeah,

Philip Pape 34:50

don't stress it. I mean, clients all the time when they check in and it's like, I'm off of my targets. It's like, okay, you know, it's okay. Obviously, if If you're you know, 1000s and 1000s of calories off, that's gonna be a different discussion. But chances are most people are if you're aiming for a target, you're gonna be in the ballpark. That's good enough.

Tony Perri 35:08

Yeah, exactly, yeah. And just nudge yourself in either direction you have you overeat one day, or for a couple couple days, just take it easy the next couple

35:20

to Philippe an awfully for a long time and know how passionate he is about healthy eating, and body strength. And that's why choosing to be my coach. I was no stranger to a dieting and body training. But I've always struggled to do it sustainably really helped me prioritize my goals with evidence based recommendations are not over stressing my body and not feeling like I'm starving. In six months, I lost 45 pounds without drastically changing the foods I enjoy. And now I have a more balanced diet. I weight train consistently. But most importantly, I do it sustainably if a scientifically sound healthy diet and a link strong body is what you're looking for. Really paid Easter guy.

Philip Pape 36:04

Tell us about your thoughts. Okay, so I was out with my family. This was like on a weekend and my wife and daughters, they were like in the bathroom or something. And you had texted me your macro factor? image this is before we were working together. And and you said what? What would the ratios Be or Not the ratio zero? Like what would the macro levels be your opinion? And I said pretty much flip the fats and carbs, right? He was like, way more carbs. And you just besides the way you respond, you're like, That's ridiculous. I don't know what that was. I mean, tell me your thoughts at that time. Why? What were you thinking of what your experience told you that this was this guy's nuts? At the moment?

Tony Perri 36:43

I didn't know how to consume that many carbohydrates without consuming Ultra processed foods. And I remember asking you what do I eat? And you gave me some suggestions. You're like, Well, why potato, sweet potato, rice? And I'm like, looking at myself. And I'm like, Well, I just asked a question. That was a stupid question. But it was good. That asked a stupid question. And I understood that most of my eating thanks to the first nutritionist was all those free foods, greens, I would eat greens and colorful things that don't have a lot of caloric value. I was eating nutritionally dense foods, specifically micronutrient dense foods. But when it came to the carbohydrate, macro, I really wasn't consuming a lot. Yeah. So that's why after you, you know, you're like, You got to flip those numbers. I'm like, How do I do that? And so now I literally just had chicken and rice. I'm getting used to it. I've gotten used to it now. And I love it. Yeah, at the beginning, it was hard. Because I mean, you're switching fats and carbs. It's like your diet is drastically changed.

Philip Pape 37:47

It's true. Because it because teens, and then fats and carbs are often together and processed foods. And it's like what

Tony Perri 37:54

what exactly do you eat? Yeah, and fats can be calorically dense. It's like it just anyway, it was very, it was jarring at first. But I realized that I needed to make a change. And I'm like, this is the guy that helped me make the changes slowly just implemented the changes to now there's less inertia to doing that, actually, there's no inertia to doing that

Philip Pape 38:14

now, to get through that comfort zone and kind of expand that comfort zone to get through exactly for people listening who are like maybe worried about increasing their carbs. And I've definitely had many, this is a very common story to be honest, in terms of going from lower lower to standard or higher carbs. You know, a lot of women that say well, I feel bloated, or I have digestive issues or whatever, there. There is an adaptation period. What was that? Like? If you went through that

Tony Perri 38:37

there was no physical okay should probably just have more energy. What i my i have the same cliche that many people have was probably just I just accepted the ignorance makes me fat. It makes me slow. It makes me gain weight in these we hold water. There you go. After, you know, I just again, they let you influence me. I said, this guy knows what he's talking about. I'm just gonna listen. Do it. Whatever psychological BS I had was just set aside and I just did it physically. It felt fine. Yeah.

Philip Pape 39:06

And it helps. It helps with your energy and recovery.

Tony Perri 39:09

Oh, goodness. Yeah. That's why I'm not rushing to a bulk right? With my diet change. Sticking Oh, seriously, I'm sticking to maintenance. My lips are doing great. My recovery is great, right? Strength is good. Once I get to a certain point of plateauing then I'll just bulk a little bit right the carbs have definitely helped with recovery with energy with pretty much with with everything I think. I think looking back on it, I really misunderstood certain biological feedback I was receiving as to not having enough protein when it was really not having enough carbohydrates. Yeah,

Philip Pape 39:41

yeah, cuz yeah, I remember you asked about like the protein sparing effects of carbs and we went down that rabbit hole of you know the body out you will use protein if it doesn't have enough carbs, and convert that to glucose. It doesn't go straight to your fat people would like to think that but it doesn't. It's going to go and use up some routine which then prevents its availability. for muscle building, so when you gain you know, we know this from keto diets that the people on keto gained like 1/5 the rate of muscle gain of people that aren't, you know,

Tony Perri 40:10

so, because of the protein sparing, yeah, that's it. Great. It's just carbohydrates are the Boogeyman. And hopefully this this BS stopped. Yeah. But like the boogey man for no good reason. Yeah. for no good reason.

Philip Pape 40:22

So speaking of recovery beyond that, right? I know you believe in the value of not only in nutrition, but also sleep and just recovery in general, especially as we get older. To the point where I feel the way you message it is like that almost should be the first thing you think about, before you start programming your lifts in your week, what are your thoughts? That's just my opinion of how it comes across?

Tony Perri 40:43

What should be the first thing? What

Philip Pape 40:45

are your thoughts on recovery in general, basically, especially for people in like the 40s and

Tony Perri 40:48

50s training is sleep and recovery is sleeping nutrition, right? Training is that because, again, you can't put garbage in your vehicle and expect the vehicle to go very far. Right? So I don't think about I don't think about recovery. Because I've mastered certain points of this. I tried to get really good sleep, continuous sleep. And it worked on eating whole foods. Now, specifically, more carbs, right. So that automatically fills in the request that maxes out my ability to recover. And then we have the other stuff like stress and whatnot, which psychological we try to balance that. But that is, that's recovery. I don't do I don't roll around on a foam roller, I don't use the massage gun. I mean, if I have a really, really sore, if I have a not a really bad knot, which doesn't happen very often, I'll take the massage gun to it. But I don't do this, like the what he calls static stretch recovery, and it's eating good foods, I gotta get good food in the body. I got to sleep, let the body rest. And I have to program smart. Meaning I don't go out to the beginning of the conversation. I don't go out max out all the time. I have to cycle the stress. This is all this all produces recovery.

Philip Pape 42:06

Yeah. Yeah, that's a great way to think about I think people you know, when you're younger, you don't think about it because you recover so easily. And you kind of learn the hard way. So if you're listening to this, learn the slightly easier way am I listening to Tony talk about how important that is?

Tony Perri 42:19

It is when you're younger, you can get away with a whole lot of stuff. And a lot of young lifters don't get away with it. They get they get hurt. Yeah. And then they look back. And when they're when they're 50. They're like, Oh, yeah, I wish I wouldn't have done that when I was 22. But you did now so we can do so.

Philip Pape 42:36

During during the cut specifically, I imagined recovery becomes even more important. Yeah,

Tony Perri 42:43

didn't recover. Yeah.

42:44

I didn't talk to him. Yeah,

Tony Perri 42:46

I didn't i Oh, my goodness. Yeah, I see it. I see guys a tangent. I see a lot of other lifters who who want to cut some fat and their progress looks great. And I'm like, You guys are awesome. Me. I was like a shriveled raisin, I was holding on for dear life. I was like, Oh, it was really hard to perform. My recovery, I had to stop. I was doing some running on a number that is outside trail. At that time, and I remember I just said I have to just walk at this point. Yeah. And so I had I had no ability to recover from anything. I was just in mentally it was taxing because I'm like, I felt like kryptonite. Yeah, I just feel so weak, right. But the deficit was just to be maintained. That was the priority. So I maintained the deficit and accepted all those costs. Until I started eating again, and then I recover fine.

Philip Pape 43:33

Yeah. I want to highlight that because you are at the viewer pegged at the upper limit of what we'd recommend for deficit, you were basically going all out at 1% a week. And sometimes it even crept past that, because you were just pretty disciplined. And like you said, you were that was your priority, and we kept the duration. And he was only six weeks, right? Whereas you could go how's that? Right, but now you're doing it for three months? And what's different trade? Right?

Tony Perri 43:58

Yeah. So my expenditure was about, I don't know, 20 903,000 on the cut in my intake was 2000. I have when I've when I dipped below 2000 is when I was like, can't do it. So I was I was sitting about 1000 calorie deficit a day for what six weeks? Yeah. It's big. It's bits. Yeah, it was a lot. It was a lot it is. And that's right around the point that 1000 calories used to be around the trigger point for a lot of people where it starts to go downhill fast, does it? It does. And,

Philip Pape 44:24

you know, we're doing this Rapid Fat Loss Challenge now for two weeks. And like, I have a similar expenditures, you 28 2900 And I mean, in around 1600 calories. So, you know, and I feel it's crazy, but you also have a couple of refeeds in there. But anyway, yeah, again, people listening, it's like, it's not about the quick fix. It's making the trade off between you know, how focused you want to be in the fat loss phase and deal with some of those recovery issues which are just going to happen it's your body saying, Hey, give me more physical I'm gonna release that to give you energy. Exactly versus you know, taking a little bit more lightly and but dragon Now for

Tony Perri 45:00

a while. And that's the thing. I didn't want to drag it out because I already feel like I've wasted enough time doing, you know, other stuff in life. I want to catch it. I want to make gains. Yeah. So I want to do exactly as short as possible. Exactly where as possible cut. Yeah, but that I mean, you made a good point that if you're going to cut, or bulk, or train or do anything, you have to be consistently put in the effort over time. Like, even though I only had a six week cut, I, every single day I took everything, every single meal was very, very serious. stuck with it got to the end goal, right? It's just like training. If you want to build up your bench, it's gonna take a long time. You can't switch goals. Yeah, you got to stick with it. Yeah, you'll get the goal, you'll get the result. What do you think so many kids take peds? Ya know, they don't want to

Philip Pape 45:44

get set up in a cut like yours is a short term, quote unquote, extreme, but a controlled extreme done the right way to get it over? No. So So speaking of your cut, because you talked about learning and education, what did what did you learn, either in general, from nutrition, and specifically from that cut, like, top two or three takeaways?

Tony Perri 46:03

Well about my body, I realized that my body down regulates hunger very quickly. After that first week, I didn't really experience much hunger, to a point where now I'm back on maintenance, I still have to, I don't have much hunger, but a little bit. So I just I learned that my body responds very well to being in deficit, in respect to the goal of cutting fat that, again, strength goes down, energy goes down, but my body says we're going to cut off a lot of fat. So that was a really big learning thing. For me. I also realized how simple it was very hard. But it was simple. Which is exactly one of the tools of understanding that I wanted to get wanted to achieve. It was very, very hard. But now I have so many more tools where I can in the future, you know, say I woke up a little bit over time to get the strength and I realized that I hate myself. I'm gonna cut again. I can just it's not as mystery on how to do it. Yeah. Very simple. It's very, it's very simple. What else did I let's see, what else did I learn? Again, I have a new appreciation for food and that it is just energy. Right? So I talked, I came down with COVID About a week ago, right? And I told you that I dipped into a deficit. And how did I keep get keep from going into the deficit? Oreo cookies? Is it ideal? No. But the point is, food is just energy, and I needed a couple 100 calories to go keep them going into deficit. So I just had some Oreos, and it's funny because people like no, you ate him because you liked him. It's like no, I didn't I did wasn't hungry. Yeah, I made an objective choice. calorie dense based on you know, being energy partiers usually easy to eat with some milk, boom, boom. So in terms of manipulating the energy that comes in, even I even talk about food as energy this point, so boring, but in terms of manipulating certain goals, just look at food as energy. Yeah, instead of food. Because then who is think of food? You can kind of get a little emotional about it? For sure.

Philip Pape 47:58

It's part of our culture. Yeah, it's part of being human.

Tony Perri 48:01

Yeah, yeah. And I still love food, like pretty much everybody. But that's one of the biggest things I learned is I just looked at look at food as energy. Yeah. And choices become a lot easier to make when I look at it just objectively like that.

Philip Pape 48:14

I think that's a healthy mindset, man. Because mindset because your brain is everything in this process. And that, yeah, you really just hit on a very key principle where the Oreos story, right? Because I will I will throw in a pop tart, if I'm like, short on my carbs, and I need the energy and I don't want to go in a deficit, and I'm not that hungry. And that's okay. You know, because it's tailored in my 10 20% and the rest of the total foods. In fact, the fact that you don't make it such an emotional thing and you're doing it for objective reasons, tells you everything else is pretty dialed in from satisfied, you're satisfied with what you're eating.

Tony Perri 48:47

I also, as I said the other day, I also don't sit down with the pack of Oreos. Of course, I say, I'm going to have two servers. I'm gonna have three servings because three servings is 2080 280 calories. My milk is going to be 70 calories, right?

Philip Pape 49:02

portion. A portion of you put it in a bowl, whatever. Yeah,

Tony Perri 49:05

exactly. It's an events I chose the event and that's over. I'm not sitting there blindly watching the film through Instagram rules as they go through like 20 Oreos because then it's like, that's not the goal either. Yeah, no, I

Philip Pape 49:17

love those little tips because we talked about flexible dieting, and intuitive eating but it's not like a free for all with everything single thing you do there. So you still want to have some guidelines and strategies like controlling your food environment, you know, using portions using plates, like all those little things not grazing, having mealtimes having times for your meal and not just like free for all and that doesn't that's not restrictive. That's just having a little bit of self discipline or restraint.

Tony Perri 49:45

Well you're having good having restraint you're making an informed choice on the preferable results. Yeah, right. I don't I don't see it as any more complicated is that you want there is a certain results and then you choose within certain framework. I think when when We lose the loss of discipline is is like the absence of discipline. It's like, well, I don't know what the result is. I just want to be in the moment where it feels good. Yeah,

Philip Pape 50:09

there you go. And many of us have been there many people listening might still be there. So there's there's all there's a better way. I want to ask about hunger, because he said he didn't have too much. Were you hungry years ago when you're working with a nutritionist and losing weight? Yeah. Okay. Yeah.

Tony Perri 50:25

Okay. I was hungry. She said, If you're hungry, eat, you know, there were approved foods, though. So I would only the approved foods. After a while, the hungry did downregulate I didn't really have much of it. Eating became I'm not gonna say a chore. But acumen became more more, more boring. And I knew in the back of my head, I knew that it wasn't sustainable. Yeah. I'm like, like, this is the stuff that we're making my wife and I'll be making us food. And it's like, it's good. But we're not going to be making all this food for the rest of our lives. This is

Philip Pape 51:05

ridiculous. All right. So here's why I asked this. Because if at one point in the past, you were able to get hungry in a deficit, and this time you didn't I know, you said that. You know, my body's good at this. But could it also be your food choice and selection? Could it be protein, and fiber? Which you were pretty good at getting in sufficient

Tony Perri 51:21

amount might be the biggest leading question I've ever heard in my life. You

Philip Pape 51:25

know what I want to say? Don't worry and say what ever comes to your mind?

Tony Perri 51:29

Yeah, of course. Yeah, I'm sure and I have a lot still to learn about satiety and manipulating satiety. Yeah. Whereas if I know if I want to go in a bulk, stay away from certain foods, so increase the hunger, and these are all future lessons for me to master. Yeah, right. I don't know. And I don't expect myself, I don't require myself to No, I only require myself to say, you know, there's more things here for you to learn to look at. I mean,

Philip Pape 51:56

that might be a cool thing to go back and look at the patterns in your food and and compare to the satiety, I mean, you could even use the satiety index. So for those listening like there is an index that was done in a study that's well validated that shows you ranks foods by their level of subtypes of potatoes, white potatoes are the most stations. Yeah, they're very high. Like they, they're like double the next food and has to do with resistant starch apparently, in the white potatoes. If you want I would pretty much guarantee because I saw your food logs, I didn't always see the specific foods you had it, but I would do your macros all the time. Your protein was was up there consistently. And I think you were pretty good at bringing getting fiber because you had a lot of Whole Foods. And right there, those would be the two things people would say keep you full. Even if I didn't have just make mention that for the for the audience, because we talked about objectivity and it makes sense.

Tony Perri 52:46

We want to know why ultimately, yeah, yeah, that makes sense. That's that's a good point. Yeah. And speaking of satiety, I really appreciate rice now because I mean, I just had chicken and rice. I feel great. I'm not like bloated and full Yeah, feel great. If I had bunch of potatoes it would be like, I'm not going to eat for hours. Right? It's they're all serious big things when you have nutritional goals and strength training goals like Israel actually really big things. Well, you know, it makes potatoes easier to eat deep frying them and all that oh,

Philip Pape 53:21

boy girl, makes them easier to eat. And actually, that's physiologically a thing. The fact that there's fat there anything with fat so people don't realize it's like any fat at all you add to anything. Sad is a magical macro that makes you want to eat it. And there's something about that mechanism that you add fat to something you eat it I mean, package. That makes sense. It's a survival.

Tony Perri 53:41

Yeah, because survival evolutionary wise, evolutionary wise, we want to add fat to store energy. Because we may not have food in the wintertime because we're still cavemen, right? We forget that we're still we're not we forget that we're cavemen because we have trucks and houses. But evolution doesn't move so fast to say, Okay, we're not we're out of those environmental conditions anymore. We're going to down regulate this fat necessity. No, we we want that to, you know, to store energy. Yeah, right. Yeah. It's

Philip Pape 54:08

amazing. It's amazing. That's why you start with twice

Tony Perri 54:10

unnatural, unnatural for all you people who want abs. not natural.

Philip Pape 54:17

So funny. It's so funny, but it's true, right? That's why your fat ends up getting pretty low on a cut just naturally, that usually makes it easier to get through calorie wise. Alright, let's get back to training a little bit kind of going back and forth between these. You said earlier that barbell training is a mental activity expressed that physically. Yeah, and you kind of explain what that meant. But can you elaborate on the mental struggles or the barriers that you had to break through in that process?

Tony Perri 54:47

Well, I mean, when I was growing up, I that was never in. instilled full of confidence. Right? So the grind of barbell training really. It filled that void that Been there for a while. So on a personal level, it was like self therapy. But when you're dealing with barbell training is not just about the muscles. And I can't stand when I even hate saying that because it's about tissues. It's about the tendons, the ligaments, it's about the neurological changes, the metabolic change, it's about so many more things than just muscle. And I think I think once I realized that, I realized that it was a lot more than just moving load. Because you've got to, you got to figure out how the load is to be moved and when not to live, move the mode or move the load. Right. And, and the effects of and the effects of moving that load. For example, like I had a, my rotator cuff got a little sore months ago, I don't know doing what, but guess what? That's a Those are, those are tendons. I mean, yeah, you're taught, you know what I'm talking about. And they heal very slowly, the muscles are fine, but the tendon is sore, right? So we have to adjust the training. And that's a mental thing. To not go to figure out how exactly to work around this obstacle strewn in training is a bunch of obstacles, especially after I envy the NLP people that just add five pounds. I can't do that anymore. Even like the Keep it simple. I can't do that. I keep it as simple as I can. But the programming, and the training has gotten pretty complex. And the way we navigate complexity and overcome it and solve those obstacles is the mind, the brain is the only thing that's going to do that we're not going to accidentally figure out how to how to blow past the plateau on our bench or not, you're gonna get stuck. I see it all the time in the gym. People do stupid stuff, because they just left emotionally. Yeah. So when I say liftings, a mentally mental thing expressed physically, it's really, your brain has to be evolved. At first, it's not optional. It has to be fostered or else you will not progress. You're not going to progress anywhere.

Philip Pape 57:00

Yeah, that we just wanted to deep stuff there, which is, which is worth bringing it up because we do talk about here. The health benefits of lifting, right, the bone density, you mentioned tendons, ligaments, hormones are another like a huge hormone. Oh, my God. Exactly. And hormones are just still this mystery to a lot of people. And it's hard to explain it. But mental health, it's definitely we're heading into November, which is I think men's mental health month, I'm about to be collaborating with some folks on that from a strength perspective and talking on some podcasts about how lifting affects your mental health now, you said self therapy, we know there's physiological change that occurs. I don't I'm not educated in all the research yet. I want to be. But did you ever struggle mentally? And this is more of a sensitive topic, but like anxiety, depression, anything like that, that listing helps with?

Tony Perri 57:50

Yeah, absolutely. I mean, data, I think that's pretty common. And I think that's an I don't say that to justify it. I just say that it's lifting, doing hard things. Again, this is why I really like my approach. If you go 100% At hard things, and you require yourself to do the work, you're gonna learn something along the way, you're gonna get some kind of confidence. It's not, you're gonna get knocked on your ass, but you're not gonna get defeated, just because it's hard. And just because you didn't hit whatever goal doesn't mean you're defeated. It just means you hit an obstacle, bounce off it to something else, when we're doing hard things. requite they bring the best out of us. Really doing hard things, bring the best thing, bring the best out of us. And when we're overcoming. When we're experiencing anxiety, anxieties, worry, worry about the future of the unknown future. Well guess what barbell training is in the now it's in the present. And when you overcome the presence, that hypothetical future, it kind of it doesn't mean so because right now you're mastering the now right? So training helps that we have to deal with anxiety, depression is is that feeling, it's really feeling of being low not being able to do anything? Well, training is literally doing something you are you are moving something around. And this is why I encourage people to keep logbooks and your training logs and whatnot, because you'll have objective data. So no matter how you feel, if you're depressed, no matter how you feel about it, you can look at it and say, Well, my squat, okay, that I had just to add a rep from last week. I know that there's improvement there. Right? So I would say the objectivity of training and the requirement of doing something hard, hard things bring up the best, easy things, make us complacent. Just make us accept things and just go with the flow of hard things. They bring out the best of us, they transform us, and it's very transformative training. And we don't if we don't put a cap if we don't predict or try to constrain who we think we're going to be, then we can do amazing things. It's very transferred formative because it's in the moment. It's a hard thing in the moment. Yeah. And it's good for our bodies. It's not like, I always use this example gaming, when you're gaming. Yes, it's gonna be hard. But like, that's really a dopamine dump. Training is not a dopamine dump. It's probably the opposite of it. It's so hard in the moment you are requiring yourself to do something you might not be able to do. Yeah. So it's going to transform you, if you let it. It's going to take you places you may not know. You'll become someone you may not know. Some people that may find that scary. But just leave the unknown open. Just train and see what happens.

Philip Pape 1:00:40

become someone you may not know that you may self identity thing like you're trying to Yeah, identity. I love it.

Tony Perri 1:00:47

Just let it happen. Yeah. Yeah, surround yourself with other people that work hard and just see what happens. You don't have to have certainty of what will happen. And I think that this, the idea of certainty is really destructive. It's like, No, we don't need to, I have no idea what my numbers will be, or what condition I will be in in a year. All's I can control is this moment, right here. This week. This week's programming is only thing that's in my control. Yeah, I'm gonna crush

Philip Pape 1:01:14

it in a crushing COVID.

Tony Perri 1:01:17

You think I wanted to get COVID when I was rocking my program? No, but it was out of my control. Oh, yeah. I didn't want to get here. It's there you go.

Philip Pape 1:01:25

Exactly. It was gonna set you on your ass like you said, but it doesn't. It doesn't stop you from moving forward in some way. Yeah, it's funny you say that? Because? A lot. So for me, I talk about that a lot. But I also experienced it early on when I finally figured this whole thing out. But when others tell me what you just said. So for example, I actually wrote an email about this to my list this morning, a friend of mine earlier this week finally got a rack of barbell. No, he didn't even get his gaming his rack yet. Right? Yeah, just started deadlifting. And he did it in secret. And then he because he was embarrassed maybe from his wife or his wife didn't believe he would go through with it. And literally, he said from like, the first session when he realized he could just do something. And then the next one do a little more, is I just started to get confident. I just started to feel better about myself. Did you go man like it's incredible. It happens to everyone. Exactly. And you will enter you will make progress of some kind. You just will. Man once you get to this, you know, get in an accident get totally guilty. But yeah, it's incredible.

Tony Perri 1:02:26

You will get confidence doing hard things produces confidence, doing easy things. It's going to keep you just insecure and depressed. Ya know your heart, you will find your confidence skyrockets, for

Philip Pape 1:02:38

sure, for sure. And so if you could offer one piece of advice that would make the biggest difference in someone's journey toward this ideal identity of a stronger, healthier person. And maybe something has radically changed your own life that you wish you knew when you were 20. What would it be? And why?

Tony Perri 1:02:59

No, nobody cares about you, or your progress or your look nearly as much as you do. When you're 20 you believe that other people? Do you get the looks. You have the feedback people you get the likes online, we have this idea that that attention is an accurate assessment of how other people's place value on us, we think that other people are carrying us around with them all day long. That's just not true. So my advice would be just accept that, given nobody's walking around with us in their minds and in their hearts every day. And the reason I say that is so that we can look at ourselves and say, Are we acting according to internal validation? or external validation? Because, and I revisit this question frequently, because it's, it's easy to develop an ego again. And when you start to appreciate that other people don't really care, whatever you doing, you can see what I'm doing right now or what it just did. Yeah, that was that was for other people. But it lets you let it go. If you think that other people, if you convince yourself that other people think about you a lot more than they do, you will allow yourself to deceive yourself into doing things for external validation because you think it's so important. It's not Yeah. And that's one thing that my calisthenics taught even though people in the gym, they thought it was looked so cool looking. They didn't care, they just walked away. Right? So I would say internal validation versus external validation, identify the external, get rid of it. Focus on internal because that produces real satisfaction and indefinite fulfillment. It's you being fulfilled, you're not doing it for other people. You know, you want your abs. Make sure you're doing it for you, for sure. And test J Yeah. And, you know, if you want to lift your heavy weights, make sure you're doing it for you. Ask yourself the tough questions. Ask yourself where to look for that external validation in your life and get rid of it. Because then you're really going to become more confident If I agree,

Philip Pape 1:05:01

it actually gets you to take actions on things you might not have otherwise, because you otherwise you think people are judging you, or you're gonna be embarrassed? I mean, my experience with that is, with everything I do with this coaching stuff, every every single step I took was like, What? Are they going to think about me? It doesn't matter, just do it? And what is there? Is there a nuance there, when it comes to doing things to help other people? Knowing that there's also external validation? Do you know what I mean? Like, so? What am I trying to say here? So for example, I will, I will gladly share with the world what a client says about how I helped them, because I'm proud that I help them. Is that is that seeking external validation? Or is that? You know, what do you think of that?

Tony Perri 1:05:51

You're sharing it for who? And for why? That's really a question. It's hard for me to answer that right now. But it's it's it's it's, what are you looking for? What are you searching for? What is the reward you're searching for, if the reward is to, is to open up doors for other people to potentially improve their own lives? I think that's I think that's, that's pretty cool. Because it shows it's not about you. But if the reward is getting the attention upon you, and that, hey, I taught this person this thing, then that's more of your ego getting involved. And that's more external validation, you got. So you got to I think, really, we got to look at the basis of the reward we're seeing and then test ourselves like, Why do I want to reward when we want to reward perfect? And that will help us answer those kinds of questions, because it can get hard to distribute to delineate those kinds of things. Yeah,

Philip Pape 1:06:43

you're a philosophical guy I had asked. You think about this stuff. Yeah. All right. So the magic question that you know, is coming. What question did you wish I had asked, and what is your answer? Oh,

Tony Perri 1:06:55

gosh, yeah, this is hard. Even even you know, it's Kelvin. I would say, Why have I become so critical of what have become so critical of physique? I, I see that it, I think physique, there's a place for physique, I think it's very easy to get lost. Again, this goes exactly with my external validation point. That's probably why I brought it up. I think it's very easy to get lost in the physique train. And if we over subscribe to the external validation, and this is why I, I'm very critical of modern bodybuilding. In terms of the average Joe and the average chain doing bodybuilding, if you're if you're competing, if you're making money. That's one thing. But if you're the average Joe or Jane showing up a couple of times a week, and you're doing the body building, I'm critical of that. So that's probably the that's probably the question that I would that flows through external validation. That's probably the question that I would have. wished you would have asked. Okay, yeah, if you could read my mind. Yeah,

Philip Pape 1:08:00

that's what I asked. You know, that's good. I mean, we have talked about that. The physics side of things. And it's interesting for me, because when I when I talk to people who have goals, you know, true deep goals, to change their identity to be a better role model for their kids to be healthier, whatever, along with that always have some level of physique enhancement. Anyway, I wanted to look better. Yeah, exactly. And I think that's okay. The question is, why are you doing like you said, it's, is it the external validation? Or is it you're just handling to be comfortable, and I see that thing, that person in the

Tony Perri 1:08:30

mirror, you know, and that's the thing about physique too, which I realized is so much different than strength training. Strength training is objective improvement, measurable, objective proven? Well, physique training is based on looking better, which is a belief system to construct to look better. It's true, it's a debt, it's a belief system. So you can ask 10 different people. So that's why I'm critical of it. Because, because if someone says, I will look better, and I'm thinking, according to what, because if you get someone's opinion, you could get five opinions today, and someone like me will be like, I don't think that looks great. That could crush somebody. Yes, not intentionally, but because physique, it's a belief system. And I think if people are honest about that, and accept that, it's just it's a belief. It's very subjective, and it changes, I think people people could be a little bit more calm about the physique, rather than thinking that it's this objective, I'm gonna look better. And it's like, well, you know, that not everybody thinks that right? Yeah, I guess just because I'm objective based with strength training real, but

Philip Pape 1:09:30

it's a valid thing for people to think about. Because there is there's standing there are standards and women face this a lot in society with the object, the body image standards. And there's also the fact that we're focusing on focusing on performance and strength. There are lots of periods where you go through where you're not going to have what somebody would call an ideal physique because you don't want to you want to have the extra fat you want to have the leverages you want to be eating because you're building muscle and you know, you're gonna live a long time that way, and be healthy. But then it's like You know, how do you combine all these things. So kind of keeping kind of combining physique with health with strength and finding that sweet spot where it kind of all works together is a nice place to be if you can get there. You know, I get that people's, a lot of people are very overweight. Right. And we understand that for them. It's a health issue. And of course, they are going to, I think, even objectively have an improved physical appearance once they lose on the way. But again, it is a construct, so yeah, yeah.

Tony Perri 1:10:31

Yeah. All right. Yeah. A lot of people are underweight, too, I think. Oh, yeah. I think that's what that's, yeah. No, I mean, I've seen it in the gym a lot. Yeah. And it's like, I want to gain a little bit. You know,

Philip Pape 1:10:44

I hate it, but I hate it when I see it. And I see that 18 year old boys walking around. I'm like, Man, if only I had a hold of you right now, in your, you know, get your shoulder racing and start listing.

Tony Perri 1:10:55

Begin with, there's that belief system. Yeah. Oh, it looks.

Philip Pape 1:10:59

The Surfer do that. Yeah. Okay, man. Well, where do you want listeners to reach you? Or what resource Do you want them to check out?

Tony Perri 1:11:07

I'm just I'm just average Joe. I don't really. I'm not very present on social media. I mean, I'm an anti Baker's group. But I don't I don't, coach. I don't. You know, I don't think I have much on Instagram. Yeah. But um, I mean, if someone wanted to contact me, they could just contact me through my email. Right. But other than that, just average Joe. Okay. Yeah.

Philip Pape 1:11:33

How about this, we'll put a link to the Facebook group, which you're in. So if people want to come in, they can reach you there. And we'll put a link to Andy's club. I don't mind I love promoting his club. It's fantastic. Yeah, I

Tony Perri 1:11:44

love it. I mean, you're I mean, I'm in your group, too. I love I love you know, dropping into your group, you know? Yeah. And seeing what's there. It's a lot of fun stuff there. It's pretty cool. It is it's like

Philip Pape 1:11:53

it's not a massive group, but it's highly engaged in that and helpful you know, we help each other out which is I constantly say that because I'm not trying to grow into like 10s of 1000s of people I'd rather have people that really care about being there,

Tony Perri 1:12:05

but you're not trendy. Yeah, it's not it's not it's not trends. It's not do this one thing you'll do it's again, it's flexible dieting, which is which is hard to reach people on because people want a product give me products I make change is not is that that

Philip Pape 1:12:20

they've got laser fat removal for that. Alright, just just to put the extreme on it. Okay, so man, this is a lot of fun. We went down some nice rabbit holes and philosophy, metaphysics, you know, training, nutrition, the whole thing. So thanks for coming on.

Tony Perri 1:12:38

It was a lot of fun, man. Thanks, man. So all right, talk soon.

Philip Pape 1:12:44

Philip Pape 10/17/23 Philip Pape 10/17/23

Ep 114: Can Rapid Fat Loss (Aggressive Dieting) Be Sustainable?

Today, we are talking about expanding your comfort zone in an entirely achievable AND sustainable way so that what might seem extreme or out of reach today will one day be part of your everyday, ordinary routine. I’ll use my rapid fat loss phase as an example of how this process works.

We just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves, so I will be using direct quotes from their experience to give you context as to how what seems extreme may not be depending on the foundations you’ve already developed.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:36] Expanding comfort zone for personal growth and self-improvement
[10:16] Expanding your comfort zone through behavioral change
[11:40] Avoiding the extreme zone and setting yourself up for failure
[14:47] Rapid fat loss vs. extreme crash diets
[17:15] Success in the rapid fat loss challenge
[22:05] Expanding comfort zone for sustainable self-improvement
[24:38] Outro

Episode resources:

My Rapid Fat Loss Guide
You Can’t Screw This Up by Adam Bornstein
Ep 104: Fat Loss vs. Weight Loss

👉👉👉 Click here to apply for coaching!

👩‍💻👨‍💻 Click here to schedule a FREE results breakthrough call with Philip

The FREE metabolism assessment is available! Click here to take the assessment and find out how high your energy flux is with a free report and strategy.
Take the assessment here!

📱 Follow Philip on IG @witsandweights
📧 Get Philip's emails here
📞 Send a Q&A voicemail

🥩 Download Ultimate Macros Guide and 50 High-Protein Recipes here
🫙 Get high-quality 1st Phorm supps here

⭐ Leave a review here
💁‍♀️ Donate to support us here
👥 Join our free FB community here

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

The key here is not to exit your comfort zone. Because you're going to fail. The key is to expand it. This is a balanced approach. This is how we add new and quote unquote healthier habits without abandoning what you know and love. Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Wits & Weights

Philip Pape 00:41

community Welcome to another solo episode of the Wits & Weights podcast. In our last episode number 113 barbell training for physical therapy and injury prevention with John Patricio. We discussed how John marries the worlds of rehab and strength, challenging conventional wisdom while laying down a framework that could drastically change your approach to injury prevention and rehab. You'll learn why strength isn't just about lifting weights, and why barbell training could be your secret weapon against not just injury, but mediocrity. Today for episode 114. Can Rapid Fat Loss, aggressive dieting, be sustainable, we're talking about expanding your comfort zone in a way that is entirely achievable and sustainable. So that what might seem extreme or out of reach today, will one day be part of your everyday ordinary routine. I'll use my Rapid Fat Loss fees as an example of how this process works in real life. Now, we just finished a challenge where we had about 30 members of the Wits & Weights Facebook community following along or running the protocol themselves. So I'll be using direct quotes from their experience give you context as to how what seems extreme may not be depending on the foundations that you've already developed. Okay, let's dive into can Rapid Fat Loss, aggressive dieting, be sustainable. Okay, this is a topic that is often misunderstood. But I think it's crucial for personal growth, it's crucial for self improvement, the idea of expanding your comfort zone. And after having read a specific chapter within a new book called you can't screw this up by Adam Bornstein, a very well known nutrition author, he works with Arnold Schwarzenegger, a bunch of famous people, he gets around. So you probably already know the name. And if not, you'll know it soon enough. But I'll include the link to his book in my show notes. And on this one particular chapter of the book, which is about expanding your comfort zone, he used a very simple model, it's very much like Maslow's hierarchy of needs where until you have a foundation established, it's hard to move up to the next level of the pyramid, at least this was in the hierarchy of needs. In this case, we're talking about comfort. So he uses three circles. And I'm going to get into the model and have you visualize it as part of this podcast episode, because I think it's gonna be really helpful in doing what we're talking about here. But I wanted to quote from his book, and I'm gonna have a couple of quotes in here. The first one has to do with the idea of discomfort. And I think this will resonate with you because I do talk about this quite a bit, maybe with different language, but I think it should resonate, quote, research suggests that even when a challenge requires a lot of effort, mixing in enjoyment, and feeling accomplished is a big part of success. That's because accomplishment leads to more confidence. And that confidence will create consistent behaviors. Once you're consistent, you see better results and have more motivation. And that's when you can take on greater challenges and discomfort, and make even more progress. So to put that whole thing in the nutshell, the themes are if you can take some action, a little action, a micro action, a tiny habit, and get a result, the result makes you feel accomplished, the accomplishment leads to some motivation. And you can spiral that into greater and greater momentum to where the little things that you did that are slightly out of your comfort zone are no longer out of your comfort zone. And that's the premise of what we're talking about today. And so I want you to imagine and this is a diet based on a diagram he actually shows in his book so I'm just shamelessly stealing the idea but hopefully, you know, he understands imitation is a form of flattery and I'm giving him credit where credit is due and the link to his book in my show notes. So definitely go support him. So imagine three concentric circles, okay, the innermost circle represents your comfort zone. The middle one around it is your expanded comfort zone or what he calls your Improvement Zone. And the outermost is the extreme zone. Let's start with the comfort zone. Let's assume that everything you're doing today whether you whether you like it or not, whether you're happy with your habits or not. That's just By the point right now you are where you are right now, even if you know you want to be and can be that the athlete that you want to be. So that inner circle is your comfort zone. And this is where you currently are. It's not about loving or hating your habits. It's really recognizing what feels easy for you right now, what is just something that you do what you do really? Well, you know, the example he says is, if you're used to eating takeout all the time, that's part of your comfort zone. If you're used to sitting around most of the day working and get maybe 3000 steps a day, that's part of your comfort zone. If you're used to eating cereal for breakfast, that's part of your comfort zone. So embrace it, that's true. And that represents a single circle of 100%. Okay, so that's your current reality 100% of the time. Now, if you do one little thing tomorrow, that goes outside of your comfort zone, and it's a small enough thing. So for example, I mentioned eating cereal every day for breakfast. What if you incorporated protein, and fiber in your breakfast, that's it just protein and fiber in your breakfast, and this is outside your comfort zone, because you've never done it before. But it's pretty easy, you would logically start to think about your options, and you'd say, Okay, well, oatmeal is like cereal, but it has protein and fiber, great, I'm gonna have oatmeal, of course, I'm not going to have cereal, too, I'm gonna have oatmeal instead of cereal, maybe I'll have a protein shake or some eggs, but that could be pushing it. So we'll just switch the cereal out for oatmeal. Awesome. Now that oatmeal represents a 5% of your actions, just throwing a number out there. This is that second circle, right, the expanded comfort zone. Now if that expanded comfort zone is 5% of your actions, then the inner comfort zone, your original comfort zone has now shrunk just a bit, hasn't it? It's shrunk to like 95%. Okay. And every day, you have oatmeal instead of cereal, not a big deal. It's easy to do. And now all of a sudden, your comfort zone Blue has popped out a bit. And the original comfort zone plus your expanded comfort zone now becomes your new comfort zone. And that's just if you make one change one at a time, right, we can start applying this to multiple examples. For example, let's say you do sit around all day because you have a desk job, and you get maybe 3000 steps a day. What if you decide I'm going to walk after lunch every day, maybe it's a mile, a mile is reasonable, right a half mile half mile back, maybe it's less, maybe it's more, but a mile is maybe 2000 more steps. So you are saying that I'm going to instead of doing whatever I do now after lunch, maybe that scrolling on social media, I'm gonna go for a one mile walk and for lunch. That's it. That's what I'm gonna do this week, I now pushed out my comfort zone. And that's one thing. Now I'm going to right now I don't exercise. But I am going to start with some bodyweight exercises one day a week. Again, these are little things micro habits, tiny habits, whatever term you want to use that go into your expanded comfort zone. And every time you do them, you are building up this repertoire or this portfolio of habits that you never did before, that are beyond your original comfort zone that cause a little bit of discomfort but not too much. And it leads you to having a smaller and smaller living in your original comfort zone less and less. So I want to read you another quote that's related to this. Quote, if the small circle is your current reality 100% of the time, when you expand your comfort zone, you'll find yourself living in the Improvement Zone 60 to 80% of the time, and your old comfort zone 20 to 40% of the time. This is the goal to gain new healthy habits and behaviors without ever fully abandoning foods that you know and enjoy. It's about enjoying takeout. But adjusting how you order or eating dessert, but limiting how many times a week, end quote. I love that the way that this is expressed because this is exactly what we talk about with flexible dieting, with giving yourself room and space to enjoy the things you enjoyed, and never to stop enjoying those things. And the fact that restrictive diets tell you to do exactly that. They tell you to cut out something and I guarantee one of those some things is something you enjoy. And that creates cognitive dissonance or moral choice, where if you ever choose that thing, you are now denigrating yourself down to the very soul of who you are. Because there's a dissonance there. I would rather you live in a place of quote unquote, comfort. And this is where I love Adams, you know concept the way he phrases it where our comfort zone simply expands more and more over time. Or put another way our Improvement Zone is where we live more of the time and not so much in our comfort zone but it's still within the realm of possibility and I can give you more examples I could say going from soda to diet soda, going from large portions to small portions going from not tracking to tracking As much as I talk a lot on this podcast about, you know, here are the 10 things that you would do in a perfect nutrition plan and fitness plan to get to your goals, you know, track your food, track your macros, your calories, do this, this, this, I never intend for you to just do that overnight. And this idea of expanding your comfort zone is behavioral change, it is what I help clients with, it's how we do it. And here's the cool thing is before I get to the third circle, by the way, is I would actually insert a kind of I'll not, I won't call it a circle, it's like a a sleeve or a comfort jacket around the Improvement Zone, where if I'm working with a client, they now have a support structure in place where their Improvement Zone, that second circle is actually a little bit bigger, they have a buffer, past that Improvement Zone, before they get to the extreme zone, and that's their coach. And that could be your community as well, where we're giving you this, I'll say not permission, but space to kind of push the limit just a little more than that, if you want, knowing that you can fall back, and we will give you that feedback and advice and make adjustments and so on. So if you start with me as a client, you're gonna get that accelerator that multiplier, to expand your comfort zone a little more quickly, is the way I like to think of it. And also to know with confidence, how to expand that comfort zone, and when you can expand it. Okay, so just just to put that in there. So we talked about the comfort zone, we talked about the Improvement Zone. And remember, the Improvement Zone is just adding in other habits that serve you that that push your discomfort that make your comfort zone bigger zone bigger as well, but still having the comfort zone in the middle, right, and still retaining some of those. And it's okay to have both. But if if you go too far out of your comfort zone, you're gonna get into the extreme zone. And this is what leads to stress, anxiety and setting yourself up for failure. This is where you say, I'm going all in on Monday with my diet, I'm going to cut this cut that I'm going to drink more, I'm going to sleep more I'm going to exercise five days a week that you've you've been there, we've all been there, right? And some sometimes I know, from personal experience, the thinking is kind of the cold turkey, right? Like, you know what, I'm just going to do it. If I don't go all in, I'm going to fail because I don't have all the pieces where it's actually quite the opposite. If you try to go all in, you're pushing way past your comfort zone. And then you're just gonna screw it up. Let's just be honest, like we are, that's we're inevitable, it's inevitable inevitably going to happen. Now, I had another thought related to this. I want to chime in here. Oh, yes. I've talked before about how when we add things in, for example, when we add that protein in like we're adding in the oatmeal instead of the cereal, right we're at, we're adding in the protein, so it crowds out the cereal, that concept can apply to anything we're adding in the walk after lunch. So crowds out the sitting and being on social media. And everything you add in is going to naturally display something that just doesn't work anymore. And that's the same concept of of shrinking that comfort zone a bit expanding the Improvement Zone a bit, it's the same idea. So whichever way helps you that's the way to do it. Now going back to the extreme zone, that is what we want to avoid going all in and going to the point where we break. And so this leads me to actually wanting to tie this in to the rapid fat loss phase that I so as I record this episode, I'm about five days in it's it's the weekend, but the

Philip Pape 13:32

the challenge will be over by the time you see this, it'll be just over. So an upcoming episode will actually go into all the results of that and kind of examining what we learned from it almost from a research type approach. Hey, this is Philip and I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com and click on coaching or use the link in my show notes to apply today. I'll ask you a few short questions to decide if we're a good fit. If we are we'll get you started this week. Now back to the show. Today what I wanted to talk about is the amazing experience that I'm not surprised by but I'm it's validating to see that so many people in the Rapid Fat Loss Challenge that are doing it with Me have had this experience. And here's where I'm going. Here's where I'm going with this. If I just say it with no context whatsoever, rapid fat loss, what do you think? You think you might think, oh, quick fix, it's one of those short term programs, unsustainable. Its its marketing. Its extreme right, you might think of all those things. Now, if you listen to my episode called fat loss versus weight loss, you already know that one distinguishing word there is the word fat loss or the word fat versus weight. So I'm not saying rapid weight loss, I'm saying rapid fat loss. Well, what distinguishes rapid fat loss from an extreme diet or an extreme crash diet? Well, a couple of things. One is that we are training extremely hard, hard as in the way we normally want to train to build muscle to give ourselves the muscle building stimulus. And that means our body is in a, in a acute muscle building priority status, meaning the most important thing is to build muscle and therefore it's going to recruit whatever nutrition it can to do that, well, when you're at maintenance, or in a surplus, it's going to recruit proteins, and carbs for glycogen, and you're going to have all this energy coming in. So you can build muscle, when you're in a deficit, when you're in a dieting phase, for fat loss phase, whatever you wanna call it, you don't have that much energy coming in. So number one, you're giving it that signal. And then number two, you want to keep the protein very high. And by very high, I mean around a gram per pound, which relative to calories, ends up being a significant portion of your calories, the more deep your deficit, the more percentage of calories the protein represent to the point where if you are down to like 1000 calories a day or something like that, your protein might be 90% of your calories, because you've got the essential fat coming in very little carbs, and most of its protein. But here's the cool thing, even when you do that, if you if you have no other stressors on your body, if you have not been dieting before, if you have been training, if you have some muscle, you can still be successful, for a short duration, by giving your body the muscle building signal and the protein that it needs. And I won't go into Dr. Bill Campbell's research in detail here like I did last time. In fact, I think I have a bonus episode that came out about this. But

Philip Pape 17:15

where am I going with this is that I see people in the challenge. You know what, I'm actually going to open the chat right now, I'm not going to share it on my recording. But I want to bring up specific, I want to bring up specific quotes that people say, said, okay, so I actually asked about how things were going. So in this rapid fat loss protocol, we have four days at an extreme deficit, I'll say extreme, I don't even use the term because we're using the extreme to represent the outer circle. And my goal at the end of this is to show you that this may not actually be extreme for these participants, and myself. And this is the point is expanding your comfort zone. So what was once extreme or could be extremely someone else is really just ordinary to you, and your body knows it. And your results show it. So I asked about how things were going in general, I didn't try to lead the question by saying, you know, are you hungry? Although I asked that later, I asked how things were going and I got comments like the hunger that gets kicked in, that kicks in is very short lived. Any lack of energy is refueled by a walk or going to the gym. Not gonna lie, I thought this was gonna be way harder. I like the term comfortably uncomfortable, not too difficult, but also challenging. I'm not hungry, and everything is balanced. To be honest, in terms of hunger, I wouldn't even need a refeed today. But there's one thing I noticed my legs were sore, I train consistently, and there's not a huge difference in stimulus. So maybe this is due to lack of carbs and fats to fully recover. So I shared that quote, because it's a little bit of, hey, I, this is not that hard. I have a little bit of symptoms going on. But it's within the realm of possibility. And this is from someone who's been training for years, who has a bunch of muscle and knows how to track their food. Another quote, to be honest, I was having doubts one day before the challenge, because I promised myself many years ago, I wasn't going to go hungry for losing weight ever again, right, which would be extreme. And I've done many diets in the past with the same amount of calories I'm now in and I was hungry all day, the high protein ratio really makes a difference. And I'm very happy to be doing this challenge. Thank you for creating, I'm grateful to be in the community. And it gave me that push. There are a lot of quotes like that, that basically said, You know what, this isn't even bad. Like I thought, you know, a lot of people were a little bit scared with the rapid fat loss phase that they would feel just ravenously hungry. And the idea of prioritizing protein and fiber satiation training, and then only doing it for four days before you have your first refeed a refeed. Basically filling up your calories to maintenance is enough to show that you can push your comfort zone and still not have it be unachievable or extreme now, if you came to me and you had never tracked food before, you'd never strength train before your metabolism was kind of downregulated from your years of dieting, I'd say hell no this is not free. You This is not the thing for you to be doing this would be so out of your comfort zone, that it would feel like a crash diet, it would be extreme because from day one you'd struggle like, oh, how do I get enough protein? How do I even track this? What do you mean by this much of a deficit, on and on and on. So there's a foundation of knowledge, a foundation of I should say, skills and habits needed before you go to a level that's beyond that, for it not to seem extreme. And that's really the point of this whole thing. Okay. So what do we do about this? What, how is this information valuable? The key here is not to exit your comfort zone, because you're going to fail, the key is to expand it. This is a balanced approach. This is how we add new and, quote unquote, healthier habits. without abandoning what you know, and love, I will always want to eat ice cream, I do it in a fat loss phase, I do it in a circle, it doesn't matter, I love ice cream, I will always want to go out to eat, whether it's a restaurant, whether it's a cafe, whether it's for dessert, at a bar, whatever, I'm always gonna want to do that. And I know I'm going to want to do that. I'm always going to love carbs, I love all the carbs, give me all the carbs. And guess what you can have all those things, it's really, it really comes down to making them fit within your comfort zone, and balance with your Improvement Zone. And the Improvement Zone is where you're always pushing yourself a bit, just a bit. All right. And so we keep things in our diet that we enjoy that prevents the burnout, we do the micro habits that push our comfort zone out into the expanded comfort zone, that's create that creates consistency, because it's pretty easy to stick with small changes that we barely notice, and not doing too many of them at once. So those are kind of the practical tips on expanding your comfort zone, which is a balanced, sustainable approach to self improvement. And so yes, even a rapid fat loss phase that's only two weeks long, that's done by someone who has a foundation that it takes so that the the extreme quote unquote, deficit that you're doing is actually just a little bit out of your comfort zone actually means that it's sustainable. And in fact, the skills that the people participating are learning myself included, they actually just sharpening or refining the skills we already have of, okay, here's, here's really how we dial in the fiber and protein to a to another level. And now when we go back into a normal fat loss phase in the future, that's going to be easily in our comfort zone. And people are going to hit all new heights of body composition or body recomp and physique enhancement. And if people want to go for other more extreme goals in the future, like maybe a longer fat fat loss phase, but a normally aggressive or moderately aggressive rate, for example, they're going to now have even more sharpened skills because of their expanded comfort zone. Okay, it's not about extremes. That's my point. It's really incremental changes you can maintain over the long term. And so the next time you're thinking, I'm going to do all those things, because I need to get in shape, consider just expanding your comfort zone instead. Because the long game is actually the fastest path. The long game is the fastest path. Because the short game of trying to do the shortcut, and go into your expanding comfort zone, it's going to collapse every time you're going to do it over and over and over again, potentially for years. Many people never learn that lesson. You're listening to Wits, & Weights, you're gonna learn that lesson. And you're gonna do the long game, which is actually the fastest path to results. Now, one way to do this to expand your comfort zone is take the teeny tiny step of scheduling a results breakthrough session with me, yes, you'll get some clarity on how to expand that comfort zone. As I said before, it's kind of like an accelerator. It's a multiplier. This is like a free coaching session where I'm just gonna give you some tips with from all my expertise and years of working with people of how to do that, how to make training and nutrition a comfortable, everyday part of your lifestyle, and embrace the athletes inside of you the one that's inside of you right now that just is roaring to come out. So to schedule that call, just click the link in my show notes or go to wits & weights.com and click free call at the top. It'll take no more than 30 minutes. I will not sell you on anything. I'm not going to mention prices, my coaching none of that. It's all about clarity and how you can take concrete steps starting as early as this week, like the day after the day of our call to expand your comfort zone. In our next episode 115 how Tony lost 15 pounds 8% body fat and built lifelong strength with barbell training. We'll discuss my friend, fellow lifter and client Tony, his transformative journey, the intricacies of nutrition and barbell training and the mental hurdles he faced along the way. Tony's insights could radically change your perspective. And I mean totally serious about that even though he might think I'm joking, and your approach to fitness, nutrition and health. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning into another episode of Wits & Weights if you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 10/13/23 Philip Pape 10/13/23

Ep 113: Barbell Training for Physical Therapy and Injury Prevention with John Petrizzo

Today, I welcome John Petrizzo, a physical therapy advisor/coach of mine whom I met in Andy Baker's barbell club. John will debunk common myths about strength, recovery, and mobility. He’ll explain how to merge rehab and strength training to prevent injuries. You’ll learn why strength is a fundamental attribute that affects every aspect of your life, from post-surgery recovery to traditional PT to overall function and performance.

John is a Physical Therapist, Certified Strength and Conditioning Specialist, Starting Strength Coach, and an Associate Professor in the Department of Health and Sport Sciences at Adelphi University. He holds a B.S. in Exercise Science from Hofstra University, where he was a member of the football team and a Doctorate in Physical Therapy from the New York Institute of Technology.

John has worked in the fitness industry since 2006 and has helped many clients achieve their health, fitness, and sports performance goals through barbell training. In 2012, he began competing in powerlifting.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:
[2:34] Combining physical therapy and barbell training
[7:46] Benefits of barbell training for the average person
[12:02] Counterintuitive lessons on human strength and mobility
[16:37] General philosophy on post-surgery recovery and linear progression in lifting
[25:58] Importance of strength as the primary physical attribute affecting human performance
[29:18] Limitations of mainstream fitness and PT methods
[33:03] Prescribing barbell training in a rehab setting
[35:12] Patients' reactions to barbell training as part of their rehab
[36:15] Differences between mobility and flexibility
[40:39] How physical therapy knowledge improved an athlete's performance
[45:30] How barbell training influences clinical reasoning in physical therapy
[47:06] Barbell training's role in injury prevention and reducing the recurrence of injuries
[49:17] One question John wished Philip had asked
[52:00] Where listeners can learn more about John
[53:08] Outro

Episode resources:

Progressive Rehab and Strength - https://www.progressiverehabandstrength.com/

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

John Petrizzo 00:00

Everything that you do in your daily life, in some part relates back to your ability to generate force, right? So get yourself up out of a chair to go up and down the stairs, right to keep your balance when you're carrying the groceries, all of those things relate back to your ability to produce force and the stronger you are, the more submaximal those tasks become.

Philip Pape 00:23

Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in. Wits & Weights community Welcome to another episode of the Wits & Weights Podcast. Today I've invited on John Patricio, a physical therapy trainer advisor coach of mine whom I met in Andy Baker's barbell club. And I wanted to bring him on because of his unique combination of physical therapy and barbell training. He and I have had a few conversations leading up to and then after my rotator cuff surgery, where he gave me some great advice helped me accelerate the process of getting back to what I love, which is training, building muscle and being active. And I wanted to dive into some of these principles so you can benefit from his tremendous expertise, John will dismantle some of the more pervasive myths about strength, recovery and mobility. We'll discuss how to merge the worlds of rehab and strength in a framework that could drastically change your approach to injury prevention and rehab. From post surgery recovery to the cautionary advice you often hear in traditional physical therapy. You'll learn why strength isn't just about lifting weights. It's really a fundamental attribute that influences every facet of your life. John Patricio is a physical therapist Certified Strength Conditioning Specialist, starting strength coach and an associate professor in the Department of Health and sports sciences Sciences at Adelphi University. Sorry, man, that's a mouthful. He holds a BS in exercise science from Hofstra University, where he was a member of the football team, and a doctorate in physical therapy from the New York Institute of Technology. John has worked in the fitness industry since 2006, in a variety of roles and settings, and has helped many patients and clients achieve their health fitness and sports performance goals to barbell training. In 2012. John also began competing in powerlifting. John man, it is an honor finally to have you on the show.

John Petrizzo 02:31

Thanks so much for having me. It's a pleasure to be here.

Philip Pape 02:34

So let's let's get to know you a bit. You have this uncommon dual practice that I think it's uncommon, maybe it's not, but it combines physical therapy, and barbell training. So tell us how that came to be and tell us some of your guiding principles behind that.

John Petrizzo 02:48

Sure. So my interest in training started, you know, way back when I was a teenager, played a lot of sports growing up and became interested in lifting specifically to try and improve my performance and athletics, wanting to get bigger and stronger, like a lot of high school guys that play football. And I also played basketball and lacrosse in high school, and wanted to try and continue to play in college. So I saw, you know, weight training is kind of the key to that. And then once I got into college, I had to figure out, you know, what I actually was going to do there academically, and decided on majoring in exercise science, I didn't really know much about it. To be honest, at the time, I just knew that it sounded like it aligned with my interests. And once I graduated, I started working as a personal trainer at a large commercial fitness facility, which I really enjoyed. And finished up college I continued to train and true meaning train myself. And ultimately, I became interested in physical therapy a little bit because there was a PT clinic in the gym that I was training people at, and I just kind of became curious about was that they knew you know, about the body and about rehab and performance that I didn't know. And it kind of piqued my interest and made me want to pursue that. So I ended up applying for grad school for physical therapy and doing that. And, you know, once I was in the program, and certainly I mean, I learned a ton. But I also realized that not a lot of people that were involved in rehab really knew or had a ton of interest in strengthing conditioning, you know, so, so I was a little bit unique from that standpoint, I think it's becoming more common now. But that's really where it started for me, you know, and once I got out and started practicing, it really was about taking the things that I knew about training and strength and conditioning and kind of applying that to a real limitative setting, you know, I wanted to be able to work with people from across the continuum, whether they needed strictly rehabilitation, whether they're looking to improve their sports performance or, you know, get stronger, you know, I wanted to be able to do all of that. And that's really where it started for me.

Philip Pape 05:17

Yeah, and it sounds like it's a, it's a really natural combination of things, because we all experience injuries, surgeries, and issues over the years. And there does seem to be a gap, at least from the lay person's perspective, from both sides from trainers who don't quite understand movement patterns and, and injury and maybe don't even want to go there for liability reasons. And then physical therapists who just from personal experience, very few of them seem to understand lifting, you know, and or it's this attitude of like, well, you know, if they know me, as a lifter that, like, you've got your strength stuff, we're going to focus on the range of motion stuff and like, well, isn't there an overlap there? How comedy, do you think it is becoming? Even though it's still uncommon? Like in any given town in the US, for example, could you find somebody in your radius that is like, a guy like you?

John Petrizzo 06:03

Probably not? I mean, you know, so for me, when I say I feel like it's more common, you know, that's probably a little bit biased, because of the people that I associate with. And you know, that I tend to follow through social media and things like that, which makes it feel like yeah, this is becoming more common. But still, you know, when you think about in your, like, you said, your average PT clinic, you know, outpatient orthopedic PT clinic, you're probably not going to have a PT there that that really understands. Let's say, if you come in as a lifter, right, you're a competitive power lifter, you're an Olympic weightlifter or something like that, probably not going to have somebody there that necessarily understands what you're trying to get back to, you know, and that's unfortunate. But I think that's kind of the reality of the situation. I think, a lot of the people that do have that expertise, tend to they start their own businesses and things like that. They, they don't want to work with insurance, they're out of pocket. You know, what a you know what I mean? I mean, yeah, that's what my wife, she, she ended up doing. And, you know, so you may have some luck, maybe at like a CrossFit facility or something where they have someone there like that, but your typical, like, outpatient orthopedic insurance based clinic? Probably not.

Philip Pape 07:24

Yeah. And it's great that we do have the ability to connect online today, like I did with you. And I wanted to bring you on the show, because I just truly believe in what you're doing and how it can help people. So as people are listening or watching this, you know, John is a guy, you can reach out who may not be local, but to give you some, some direction, at least. So yeah, let's let's touch a little bit on training and rehab and combining the two. You're a big, big believer in barbell training, as am I, and you even compete in powerlifting. There, I guess there's some debate with people still about whether barbell training is beneficial or not for the average person, right, I get questions like, Is it safe? Can you train with barbells? Over the age of x? Right? 450? Whatever? Sure. Just just break it down in simple terms, you know, what's the philosophy behind why you believe in barbell training? Well,

John Petrizzo 08:11

you know, the first thing I would say is, does anybody have to do barbell training? I mean, the answer is obviously no, right? There's nothing that you absolutely have to do, can make plenty of progress in a variety of different ways using resistance training, right? But you know, barbell training, to me, is something that is a lot more accessible to people than they realize. And, you know, the benefit is, just from, in my opinion, the efficiency with which you can train large groups of muscles, right, large amounts of muscle mass, through long ranges of motion, using what we would consider to be fairly normal human movement patterns, like the squat, like the deadlift, which is just picking something up, like the press, you know, and, and those sorts of exercises, they have a ton of carryover to our everyday activities, you know, I think an additional benefit for people is that they incorporate the majority of them incorporate at least some sort of balance component, right? So so you can get a lot of benefit with just a handful of basic exercises or movement patterns. And, and that's what I think the average person doesn't really see, you know, they kind of look at this as that's a body building thing. That's, uh, you know, that's a weightlifter thing, and, you know, I don't need to be doing that and it's, again, you don't need to be doing that but you might find it to be way more beneficial than then you realized and, you know, to me, it's it's really just about finding an appropriate starting point and that's, that's where a coach or someone with experience in this stuff can really make the difference you know, so know knowing sorts of maybe equipment modifications do you need do you need a lighter barbells do you need you know what I mean? Do you need? Do you need to modify the range of motion of the exercises initially, those are the things where a coach can really help someone get off on the right foot and have a positive experience with this stuff. And and then it starts to build on itself over time.

Philip Pape 10:16

Yeah, I agree with everything you said. I mean, there's, there's some things in there, like the fact that it's accessible and safe, I think is lost on some people until you kind of run them through the scenario of increasing your barbells or increasing dumbbells with progressive overload and some of the safety challenges that come with that, or even just practical challenges of, you know, going up in certain increments and the availability of all these dumbbells, like you said, 15 pound bar, empty bar, whatever it takes to start. And then the balance and mobility stability. All of that is can't be overstated, I think for folks. Yeah. Yeah. So

John Petrizzo 10:51

yeah. And I would just say, people that haven't done it, they, they can't really understand what we're talking about. So that's kind of that's kind of the barrier for some people. And I think that's where it becomes an issue from a rehabilitative standpoint with physical therapists, right? So, or even lots of physicians, you know, they're very quick to tell people, no, don't do that, you're gonna hurt your back, you're gonna hurt your knees, you're gonna hurt your shoulders, whatever it is, when in reality, they're just that take that with a grain of salt, because it more than likely, they've never done it themselves. They've never gone through the process of learning how to do those things. And it's really outside of their area of expertise. But they throw those comments out there, because they just make assumptions about it. Right. And that's a hard thing to overcome. Certainly,

Philip Pape 11:40

it is. And I've had three surgeries myself, one of which was a back surgery. And without deadlifting, I'm not sure where I would be, in other words, the positive side of it being able to recover and get strong again, right, right, where oftentimes, you're told well, I'm not even sure you're gonna deadlift. Yeah, of course, things like that. So speaking of those kind of, I guess, counterintuitive, lessons, myths, whatever you want to call them, since you you've been in the game since like, 2006, right, working in physical therapy, and as a strength coach, what is what is one of the biggest or the most maybe counterintuitive lesson about strength and mobility that you've discovered in your years of practice?

John Petrizzo 12:17

Well, I think, again, this is probably something that is counterintuitive to a lot of people, but the two really go hand in hand, right? So you know, if you're, if you're training through a full range of motion, you know, you're squatting to below parallel, you're pressing over your head through your full shoulder range of motion, then you're building strength, and mobility simultaneously, you know, and, and I think that's another misconception people have is like, well, if I, you know, if I lift weights, I'm just gonna get Titan. You know what I mean? Like that, that kind of thinking still persists today, which is kind of crazy. For those of us that are, you know, a little bit more educated about this stuff. But I'm talking about the way like the general public kind of looks at it. Right. And, you know, they don't. And over the years, I've, there been a number of people that have told me, Wow, you know, I can't believe like, how much better I'm moving, how much more flexible I feel, you know, even though flex actual dedicated flexibility training really only makes up a very small part of what they're doing with me. So I think that that's probably the biggest thing. So let's

Philip Pape 13:25

take a very specific example that right, this morning, I did the PEC PEC deck flies for the first time, this was at the end of my workout, because I had left rotator cuff surgery and I'm trying to like work that capsule every way I can and get it stretched out. And I took video of myself and I noticed, you know, the affected arm. The angles are just way off from my good arm still, because it's an even on my head, they feel symmetrical. And the straight started to get looser and looser, even though it wasn't doing stretching. I wasn't using bands, I was just lifting, right? What, uh, I guess, when you think of the physical therapy concept? What's the value between the range of motion isometric and stretching type work versus just say lifting with certain movements that use the same joint? If that makes any sense?

John Petrizzo 14:12

Well, the way that I always kind of describe it to people is that you only get stronger through the range of motion that you're training through, right? So we want to train through the full available range of motion provided it's safe, it's, you know, not painful, right? Those sorts of caveats. Now, with like, specific flexibility work, you're obviously going to get some, you know, specific benefit from that but you don't get the the strength benefits simultaneously right. Now, with the flexibility work, you can you know, maybe work through a further range of motion, right, get to a further endpoint if that's your goal, but then you can with with the resistance training exercises, but, but in reality, you know, the way that I Look at it is if you have the range of motion to do everything that you need to do right in your day to day life, then do you really need to spend a bunch of additional time doing flexibility exercise, just to achieve some kind of arbitrary endpoint that you're trying to get to, you know, and obviously, like, if you're a gymnast or a dancer or something, then you need a different degree of flexibility and mobility than the average person does. But for most people, just doing full range of motion resistance training is going to give them a pretty good flexibility stimulus and, you know, keep their mobility at a, you know, above average sort of level.

Philip Pape 15:44

Yeah, I can definitely vouch for that. So, let's let's talk about post rehab or post surgery recovery, then, because again, I like to throw my personal story in there, because that's how we met and I'm experiencing it right now. After I was cleared to start lifting by my surgeon, I reached out to you for advice. You pointed me to some some rehab movements that could increase range of shoulder range of motion. So again, these weren't, these weren't loaded movements, they were rehab, just what you're saying. There's sometimes we do need those. Yeah. But you also made my day because you said, Hey, can you start benching again, you know, I was like, I honestly had not even thought that that would be possible. And I was almost scared to, you know, there's this fear, right? That like, just gonna tear the tendon again. And so here I am following a linear progression, again, back to getting to bigger loads, without the pain I used to have. So what is your general advice? We can't cover all the types of surgeries, right? What's the general advice and philosophy for recovering from surgery? Understanding everyone's situation is of course unique. Yeah,

John Petrizzo 16:43

so So the first thing I would say is, depending on the surgery, and you just went through this with your rotator cuff, there is going to be a period of time where for a lot of surgeries, you have to protect the surgical site, right. So I typically am not having people back to to doing anything overly aggressive on that surgical site right away. But I do want them to train everything else, as normally as possible, as soon as possible, right, because you want to maintain as high a level of fitness as you can, you don't want to totally de train. So if you have a rotator cuff surgery, and you're in a sling for anywhere from four to six weeks, you know, usually is the timeframe that most people are recommended by their surgeon. Well do as much lower body training as you can train your opposite arm, there's actually research that shows that there's some positive carryover to the affected side, even during periods where it's immobilized, if you're training the opposite limb, so So I definitely encourage people to train everything that they can during that initial recovery phase. And that could be you know, a couple of weeks, in cases where I'm kind of just consulting with somebody remotely like I did with you, I'll be a little bit more conservative than if I'm working with them in person, obviously. So a good kind of frame of reference for most surgical procedures, if there's a repair, right, like they reattached your tendon, right, your rotator cuff tendon, or a reconstruction like an ACL or something like that, I would say like four to six weeks before, you're really going to start to challenge that area, you know, and over the first, those first few weeks, you are going to do you know more kind of traditional rehabilitative stuff to directly for the surgical site. And in the case of the shoulder like you've had, really, initially it's about getting your range of motion back, and a lot of passive stuff because they don't want the surgeons don't want you really forcefully contracting that musculature that that's still healing because the repair is not very strong yet, right? So so that initial phase is really building back the range of motion in most instances, while you're kind of working on everything else that you can, you know, and then after that those first several weeks, then you can start to kind of directly challenge the area that you had surgery on. Right. And again, it'll vary depending on what you what you had done. But the approach that I always take is a linear progression type of approach. And when when you understand the reason why we use it in, you know, strength and conditioning way from from that perspective, it's because you're very far away from your ultimate potential right for strength development when you're first getting started as a novice lifter, so you can make very rapid workout to workout progress for at least several months, typically, right? Well, if you're a lifter that just had surgery, now that area is D trained. So you kind of by default, go back to being a novice to a certain extent right and you can utilize that very simple, linear type of Loading model for several months after surgery usually and you know, you're gonna find a starting point in terms of range of motion and in terms of load that is comfortable for you, right? That's pain is an indicator that you're maybe pushing a little bit too hard, right, you don't want your pain level to be getting worse while you're training. So if you kind of use that as a guide, and you find an appropriate starting point, then it's just about progressing a little bit each session, and you'd be amazed at how fast the progresses you can make,

Philip Pape 20:32

yes, firsthand for those listening. So what John had me try was bench pressing with a limited range of motion. So I used pins in a rack, I came down literally just a few inches below my, you know, taking it out of the rack from the top position, the first time with like an empty bar, and then I would lower the range of motion with an empty bar, then I would add, say 10 pound plates, with the same range of motion, right, and so kind of back and forth, until I got to a full range of motion bench, which felt great, by the way, it almost felt better than doing the, the pin version of it, right, because you get that natural stretch at the bottom. And each time I did it, I noticed that if I if I increase the load too much, you might get a little bit of feedback that maybe this is the gonna cause pain and that you back it off. But as long as you don't have the pain, it's incredible five pounds every time five pounds every time. And within a few weeks, you could go from wherever you were to double where you are potentially, because you're still submaximal relative to your personal original strength that you're at. So just for those listening, it definitely works. And you have to be patient, but you don't have to be so patient that you're not still making good progress.

John Petrizzo 21:43

And I think if you compare that to more typical physical therapy approach, you know, I've been in so many clinics and seen over the years and talk to patients over the years that go in, they have their exercises, they're very isolated exercises, right for this specific area that they had surgery on, the rest of the body kind of gets ignored. And they are not progressed over time, right. So it's kind of like, you start doing your shoulder internal and external rotation, and maybe some, you know, scaption exercises and different things like that with very light loads. And then you know, you're doing your couple sets of 1015 reps, whatever it is, four or five, six weeks later, you're still doing the same stuff, right with the same resistance and, and maybe they feel better. But it's not because of the exercise, right, the exercises and driving any sort of improvement, you're just feeling better, because now you have more time since you had the surgery and air sealing. So I think that there's a big misconception there. Right, I want to use the exercise as a driver of adaptation, right to help you get physically stronger and develop your muscle mass again, as opposed to just waiting around for things to feel better, you know? Yeah,

Philip Pape 23:02

absolutely. barn on for sure. So let me I wasn't gonna ask you this. But I in my gym, I noticed I had my BFR kit that I haven't used in a long time, because I bought it for fun a few years back, do you ever get into that blood flow restriction?

John Petrizzo 23:16

So I have some experience with that I've actually done a little bit of research in that area. And, you know, BFR is not a bad tool. And basically, what the research on VFR will tell you is that you can get a similar type of training effect to a heavier load using lighter loads, right. And the thought processes by partially including the blood flow, it kind of, you know, gives you this different adaptive stimulus. And what I would say is, it can be useful in certain situations, but it's not a necessity. You know, over the years, more recent research regarding resistance training shows that for relatively untrained populations, you can get a lot of benefit with lighter loads, you know, provided you're taking them very close to failure. Right. So BFR is kind of a similar concept. What I would say, in regards to training to failure and BFR, you know, those two approaches, which certainly can be effective, is that they're not for everybody, because they can be really uncomfortable, right? And to me, it's like if, if you're using a protocol that doesn't foster good adherence, right, if a person just as miserable and dreading having to go to the gym, because they know they're going to put this cuff on and it's going to be super uncomfortable to do their resistance stuff with it, then I don't see it as super valuable, but for people that can tolerate that and that enjoy that, you know, then it can be useful, you know, but I don't think it is I don't think it's a necessity by any means.

Philip Pape 24:50

Okay, I mean, the reason it came into my brain was I was like, I was unhappy with the diameter of my left bicep versus my right because of the the what do you Can't atrophied, I guess that occurred. Sure. Like, can I? Besides the just bicep, tricep work that I'm throwing in there? can I enhance that with a little BFR work? Or is it just a little bit more volume of standard lifting? That's going to do it? You know what I mean?

John Petrizzo 25:13

Yeah, and that's the issue. When you look at a lot of resistance training research. It's all done on relatively untrained populations, you know, everyone's very responsive, either, right? Exactly. So they're, so they're relatively untrained. So they're gonna get a really positive response. And, and it makes it a little bit trickier for someone like yourself, who's more highly trained to be able to pull from that research and say, How does this apply to me? You know, so yeah, so I, I would say you can try it, but I don't think it's a necessity. Got it?

Philip Pape 25:45

Curious, I don't think I've ever brought it up on the podcast. So people were curious. Alright, so one principle you've written about, I think in the starting strength website, you've got a few articles up there is just this idea, kind of taking a step back that strength is the most important physical attribute because it affects all other aspects of human performance and well being. So can you elaborate on that just so people understand, we talked a little bit about barbell training, but just strength overall.

John Petrizzo 26:11

Yeah, I mean, that's something certainly that has become more clarified for me over time, especially working as a physical therapist, you know, I think when you're younger, and you know, you're more into athletics, and you know, maybe training for aesthetics and things like that, you don't really understand how important strength is to your everyday life. Now, as a PT, I work with lots of older people, you know, I've had people up into their 90s that I've worked with, and when you see the difference that physical strength can make in their quality of life. It's amazing, you know, I've had people go from wheelchairs to walkers to canes, you know, just because they doubled the strength on the leg press said that they were doing you know, and it's just it, like you said, it has an influence on everything else that we do, you know, we talked about a little bit the the relationship to mobility and flexibility, getting physically stronger will have a positive impact on your endurance, again, certainly more of an impact if you're a relatively untrained and previously sedentary, if we're talking about a high level endurance athlete, that's going to be less the case, but so it just has carryover to everything that we do, every everything that you do in your daily life, in some part relates back to your ability to generate force, right? So get yourself up out of a chair to go up and down the stairs, right to keep your balance when you're carrying the groceries, all of those things relate back to your ability to produce force, and the stronger you are, the more submaximal those tasks become.

Philip Pape 27:53

Yeah, yeah, I mean, it reminds me of like solely John Sullivan's term, you know, the barbell prescription, which is the title of his book, and and that being, strength being the prescription for aging. Yeah, the point where I mean, I would go on, go out and state that you almost can't have to have it in your life if you're going to be, you know, fit for a long time.

28:12

Hi, this is Alan. And I just want to give a shout out to Philip pape, Wits, & Weights, for his nutritional coaching, because coaching is based upon science research, intellect, and wisdom, his coaching is safe, supportive, connecting. And it actually has helped reset my compass in terms of how I direct my health, the action steps I do, and really, really has helped me regain trust and belief in what my body can do and how my body can change.

Philip Pape 28:45

So on the other side of the coin, right, we have the mainstream fitness industry and the mainstream physical therapy industry promoting lots of methods of exercise. They don't always directly produce or increased strength like, well, we have cardio, I mean, cardio, cardio is good for a lot of reasons. But you've got cardio, you've got isolation work, single joint work, the functional movements, the lighter weights, higher reps, bands, and so on. What are the limitations of those? Is there a place for these, you know, people get very overwhelmed with all these ideas, you talk about barbell training, and then all there's all these other things. So how can we clarify it for folks?

John Petrizzo 29:20

Well, I think and the way that I describe this to my students that, you know, again, anything is better than nothing, right? If the choice is functional training, or sitting on the couch, you know, then go ahead, do as much functional training as you want. But if we're talking about you know, efficiency, and if we're talking about maximizing the benefit of the time that you spend exercising, I think that really the traditional strength training, exercises can't be beat from that perspective. The problem with all of those other modalities, if we're talking about functional training or isolation, exercise and things like that, is their ability to be progressed over time? Right? How do you progress a functional exercise? How do you progress an isolation exercise? You know, functional exercises are really more displays of the ability that you already have, right in terms of your balance and that sort of thing, as opposed to developing those characteristics further. And so that's different than if every time you go to the gym, you add five pounds to your deadlift, right, that is developing your strength, the isolation exercises, they're self limited by the fact that they don't involve a lot of muscle mass, right. So their ability to be loaded progressively, is is more limited, right? You can progress on a squat. For years, you can progress on a knee extension for weeks, you know, maybe, but you're gonna hit a wall at some point where you can't do more reps, you can't do more sets, you know, and it just becomes a limiting factor because the amount of muscle mass that you're that you're using, so. So to me, there's kind of a point where all of those other modes of training, at some point are you get more diminished returns than you get with the traditional strength training exercises.

Philip Pape 31:14

I love it. So you clarified it really to I'm gonna, I'm gonna just put words in your mouth, two big principles that I heard there. One is just the time efficiency perspective, right. And I like to call it the lazy persons way. And workouts like barbell training, when I found that I said, Man, I only had to work out three or four days a week for an hour, I don't have to do almost almost anything else, really, and still get a huge amount of results, which is liberating. When I have clients who come in, especially women who are working out seven days a week and running, doing a million things, I say, Well, we're just going to cut out a whole bunch of things. Yeah. And you get the look like really, and they start getting results and the stress goes down and the sleep goes up, you're just, you know, people are floored by that. And then the progressive overload can't be overstated. I'm gonna call it infinite progressive overload is kind of what you imply that there really is no end in sight, when you're using all that muscle mass and those natural patterns. And you're right things like knee extensions, they get tiring after a while, you have to rotate them out, you have to get clever with rep ranges and all this other stuff. But you don't have to do that so much with squats,

John Petrizzo 32:15

right. So so I would say, you know, if you enjoy that stuff, then supplement your basic training with a little bit of that, that's fine, you know, and there's nothing wrong with, you know, having some variety and doing some, you know, some of that stuff if you enjoy it. But, you know, I don't think that they're really good building blocks to like, form the foundation of a good program. Yeah, yeah.

Philip Pape 32:38

And that is a third of what you just mentioned, is it isn't fun, because really, at the end of the day, you do want to stick to something. And he's really good about that. In his program, he understands the practical side of it, you've got, you've got rip over here saying just do the program. Right. And, and then you can kind of add some variety over time. How do you determine when barbell training then is appropriate for or maybe contraindicated for a patient? like physical therapy patient comes in, you're not sure if their history from day one? When would would it be appropriate or not?

John Petrizzo 33:07

Well, I mean, one thing, when I'm dealing with patients, you know, first, I do get a lot of people that come to me because they strength train, right, so so that my perspective is probably a little bit biased. So those people it's a no brainer. I mean, that's what we're gonna do, right? But first selection bias. Yeah, right. Right. But for the average person, you know, one, they have to show a little bit of interest in it, you know, and in my clinic, when they see other people doing it, sometimes they'll start to ask questions about it, they'll say, hey, you know, and they see a 75 year old woman deadlifting. And they're like, Can I do that? And I'm like, Yeah, of course, you can do that. Do you want to learn how to do that? And they're like, yeah, why not? You know what I mean? So, so sometimes it kind of feeds on itself, when they see other people doing it, it makes it less intimidating, and it makes them realize that, hey, you know, I actually can do this stuff, look, that that that kid is doing that that older person is doing that and they look like they're fine, you know, so it makes it less scary for people. But you know, another way that I'll get to it sometimes, you know, if the person maybe is not naturally curious about it, which does happen. But, you know, let's say I start somebody on a leg press, and then I progress them to a bodyweight squat, and then I progress them to a goblet squat. And then I get to the point where I say, Well, you know what, that weight that you're holding? That's actually the same weight as the bar. So why don't we just try to do with the bar and they're like, oh, okay, you know, or if I'm doing like a deadlift pattern, and we're using a kettlebell to start and we kind of progress that to the point where I'm like, hey, you know, that's actually the same weight as this. Why don't we just do this and then they're like, well, if it's the same way, why not, you know, different tools. Yeah, exactly. So So that's almost kind of like a trick them. But that that seems to work pretty well too.

Philip Pape 34:51

for their own good. Well, that's cool. You know, I mean, you you are in a position of trust or authority or whatever you want to look at it where you kind of develop that over time. And that makes a lot of sense. Okay, cool. So do you ever get, you know, weird looks from patients when you recommend or prescribe barbell training? And they're not really sure. They don't really know you? I mean, does that situation come about?

John Petrizzo 35:13

I mean, yeah. And again, like I said, I don't force it on people. Like, if someone is like, listen, I just don't want to do this. I'm not. I've said, okay, you know, we'll, we'll figure something else out. But what I do try and be very upfront about is my rationale for doing things with people, you know, so I always try and explain to them, you know, this is what I want to do. And this is why I think it would be beneficial for you, you know, and if you have a good rapport with the person that you're working with, and they have trust in you, and they, you know, think that you're a competent person. And, you know, you can clearly explain your rationale, then that breaks down a lot of the barriers that people put up to it, you know, for sure. Great. Yeah. So I think just good communication is super important.

Philip Pape 35:55

Yeah, absolutely. And even what you just implied even more deeply than that is the empathy and, you know, meeting somewhere where that understanding people's where they're coming from, right. It's part of coaching, of course, yeah. Okay. So earlier, we talked a little bit about mobility and flexibility, which are sometimes thrown around interchangeably or entertain changeably, or people are confused about the differences. Let's take a squat, for example, just a typical squat, low bar back squat, and someone hasn't had success on their own because of fill in the blank, maybe they say, my hip, hip flexors are tight, right? Or, and they and you know, when you look at them, they're saying their 40s, they're relatively, quote, unquote, fit. And they're just for whatever reason not getting this full range squat. How would you address that situation?

John Petrizzo 36:41

Yeah, so for that sort of thing, a lot of times, it's not necessarily a flexibility limitation now. And when I say flexibility, meaning like a muscular tightness thing, you know, so like, the hamstrings get blamed on a lot of stuff, you know, then my hamstrings are tight, so I can't do this, I can't do that. And in reality, it's usually more about coaching the person through the movement properly, right, and making sure that and making sure that they know where they're supposed to get to, you know, what I mean, showing them, this is where I want you to go, this is how we're going to get there and kind of walking them through that process. Now, sometimes people do truly have a limitation, you know, maybe that's a limitation in their joint mobility, because they have osteoarthritis, or they have some sort of bony anomaly, you know. So those are the types of things that you can't force people through, you know, and that's really super important. You know, I think sometimes we just assume everything is like a flexibility issue. And a lot of times it that's not the limiting factor. If you've coached the person as well as you can, and they're still kind of having trouble, then it might be a joint issue that they're dealing with, you know, rather than like a muscular flexibility issue, but that's probably something that doesn't come up that frequently, you know what I mean? So I would say more often than not, it's just probably the person kind of having a lack of understanding of how they need to get to where you want them to go, you know, and it's more of a coaching thing than a flexibility thing.

Philip Pape 38:18

So let's take a specific scenario, if someone, let's say, someone could sit down to a box that's below parallel, right? Is there any reason they can't do that with load? Like, is there any reason where at some level of load not having progressed there yet, but if they do, they would hit some sort of wall because of mobility slash flexibility?

John Petrizzo 38:40

No, I don't think so. I think that and I start people squatting with boxes all the time, you know, one for someone who's never trained before, it's a little bit of a security blanket, you know, to know that, okay, I'm going to touch this and you know, something is behind me, so they don't feel like they're falling. And especially from a rehab standpoint, it can be really useful in a lot of situations. So, again, it's just about finding the right load for them to start with, and there's no reason why they can't progress from there. And, you know, a lot of times I'll take the box away at a certain point, and then I'll maybe have them do a pause squat, right, so that they really get comfortable in that bottom position before, I'll start to have them actually do you know, the full squat with the stretch reflex and the rebound, and that sort of thing? You know, so, but again, that's a lot of times that progression I'll use from a rehab standpoint.

Philip Pape 39:33

Yeah, no, I think that's important for people to understand. Because I always think in terms of like, what are the excuses we make to ourselves? And how can we get out of that thing? Yeah. So if you can start with this, and then that means you can eventually get to this. So if you can get this that's, that's great. Yeah, it's empowering. Yeah. And

John Petrizzo 39:51

even if it's starting with a limited range of motion, right, so maybe they really can't squat to a box below parallel to start because of pain or weakness, you know? and they can move through that full range of motion, start them with a higher box and then progress them, you know, gradually lower over time, you know, so. So there are all different strategies that you can use, you know, the key is just finding the right starting point for people.

Philip Pape 40:16

Oh, for sure. And if if you have like an elderly mother, for example, who has trouble getting off the couch? Maybe you work with her for with a slightly higher chair than the couch, doing some squats there and then eventually moving your way down? It definitely works. Yes. Yeah. Okay, so kind of on the flip side of this is you have experiencing all experience also working with athletes looking for performance gains? How does your physical therapy knowledge, improve their performance? How does that play into your work with them?

John Petrizzo 40:45

Well, I think it's helpful, really, from the standpoint of avoiding overtraining, and most of the athletes that I work with, their biggest problem is that they're over overtraining, you know, and they're just sore and beat up. And they don't understand why. And it's like, and so the biggest challenge with them, is to get them to take a step back, actually, and do a little bit less and pay a little bit more attention to recovery, that is hard for them psychologically, to say, you know, okay, I'm going to do a little bit less, if they do, typically, we see much better results, right, and they feel better, they perform better, their training goes better, you know what I mean? So that's the biggest thing is trying to get to, in my, from my perspective, is trying to get athletes understand that it's not just your training, it's your ability to recover from your training that is going to dictate how successful you are, you know, and when we're talking about athletes, they have to balance their their weight training, their conditioning work, and their practice, you know, their practice time. And that's the challenging thing, you know, so I think it's, it's really more stressing how important it is to recover in between your sessions.

Philip Pape 42:02

Yeah, and I think that applies to also just older lifters who also are so dedicated to their lifting, like many of us in the club, that you know, you are kind of athletes of a sort, right? We may not be practicing a skill for competition, but we definitely can get beat up. And I'm curious, in your experience, what are the most let's say, the top three parts of the body or type are things that get fatigued and I'm just gonna guess low back and shoulders are on the list? But that's Yeah, yeah, certainly

John Petrizzo 42:29

low back and shoulders. You know, it's funny, when you look at the research related to resistance training injuries, they're really not different than the general population, right? So like the general population, what's the number one type of orthopedic pain is back pain? Well, what's the what's the most common type of injury that lifters experience is typically low back injury, right? So so that's, I try and stress that to people too. It's like, well, you could hurt your back doing anything around your house is just like you can tweak your back. deadlifting. So it's not that that makes the deadlift dangerous, you know, it's not like you would avoid doing stuff in your everyday life. Hopefully, too, because you're worried about tweaking your back. So, but yeah, backs and shoulders. Certainly super common for lifters, hip and knee, maybe a little bit less. So you know, I see more nice stuff with like, my, like high school and college athletes and weekend warrior type people that are doing a lot of additional stuff outside of lifting, you know, but, but certainly backs and shoulders are super common, and, you know, stuff that lifters, you know, elbow tendinitis and, or tendinopathy, just from overuse, and that sort of thing is very common to but in terms of, like, little bit more serious stuff. It's usually backs and shoulders.

Philip Pape 43:47

Makes sense. Oh, yeah. And so speaking of the elbow stuff I used to have, definitely, because of my squat grip, what do they call it? medial epicondylitis. Right? Golf, right? Yes. Although, and I actually I actually follow the pin firing approach and switch to an easy bar for my curls and fix my squat grip. So three training variables, and I changed. Yeah, not sure which one fixed it, but something did. Right. What are your what's your opinion on pin firing? Because I know it's controversial. Yeah. I

John Petrizzo 44:13

mean, it's, it's typically not something that I do with patients just because it's so aggressive, right? And, and, and you know, that you're really going to flare things up in order to, you know, get it to heal. And that's not super appealing to most people. You know, what I what I maybe try it for myself. Yeah, I wouldn't be opposed to doing that. Right. But, but usually what I do is I look at, alright, what is the variable that's probably causing this and how can we address that you know, and like you just said you, you altered three variables. So I always try and do one thing at a time for a rehab standpoint, because then we can kind of assess Okay, so now we've modified your squat grip. Let's do that for a couple of weeks. Use this new grip and see how things start to feel if that's not working. Okay, maybe we need to adjust your grip on your assistant As exercises or whatever the case is, like you did with the EZ curl bar, you know, that's that's a super simple thing. But I try and kind of layer changes in one at a time.

Philip Pape 45:09

Yeah, that makes sense. I'm impatient. That's all. I get it. I mean, when you're doing stuff yourself, you know, it really is sometimes the process of experimentation too, because of course, yeah. All right. So here's another thing wanted to ask about in another one of your articles on starting strength, you talked about how barbell training has enhanced your clinical reasoning and decision making as a physical therapist. So I'm curious about that how to use the principles and methods in terms of diagnosis. And I don't know if you remember that article?

John Petrizzo 45:39

Well, what I would say is that just I think my my background with strength training, just gives me a little bit of a different perspective, when I'm looking at things and I look at how things work together, you know, from a larger scale than in terms of the more isolated approach that we tend to take in physical therapy. So you're recovering from a rotator cuff surgery, you know, the very typical approach is isolated rotator cuff exercise, right. And, in reality, when you're benching and you're pressing, and you're doing rows and pull downs, and those sorts of things, your rotator cuffs going to be very active, right, and you're also getting the additional benefit of training all the other muscles around it, right training through longer ranges of motion, you know, more normal type movement patterns. So So I think that it really just comes from, from having that perspective on things and kind of thinking more about the bigger picture of how all this stuff works together, as opposed to, you know, looking at things from a more isolated perspective.

Philip Pape 46:44

Okay. Yeah, that makes a lot of sense. And so in addition to recovery, what about prevention? Right? How does barbell training strength, reduce the risk of injury? I mean, you've alluded to it a little bit how, like, you know, deadlifting doesn't necessarily hurt your back, you can hurt your back anytime. So why not be stronger, but like, be very explicit about it. So people understand how valuable that is?

John Petrizzo 47:05

Well, I mean, what we see from a research standpoint is that people that are stronger, are more resilient to injury, right, you're less likely to, to hurt yourself, if you're physically stronger. So we see that in the research related to athletics and athletes that are prone to like overuse type injuries, you know, if we're talking about athletes with lower extremity, you know, overuse injuries, stress fractures, tendinopathies, things like that. And we break it down into looking at, let's say, their one RM, squat strength, typically, the stronger athletes have a lower incidence of those types of problems, you know, and to me that just kind of carry overs to, to everything, right? So it's just going to make you more physically resilient to the types of issues that, you know, people a lot of times suffer from, because you don't have your that as low of a threshold, right? So the way that I look at a lot of these injuries, it's like, you accumulate these little insults that, you know, maybe become painful at a certain threshold, right? Well, if your thresholds up here, because you're stronger, then those things are less likely to be a problem for you.

Philip Pape 48:15

Yeah, for sure. And I even like to think about when as you get older, and you think of frailty, with older folks, just the ability to fall or not fall at all, because you have better balance. But even if you do to kind of, if you're able to bench, you know, multiple times your body weight, probably supporting yourself in the fall is gonna be a lot easier.

John Petrizzo 48:34

Yeah. I mean, I get asked by older patients all the time, how do I get up from the floor? You know, I'm scared, if I fall, I won't be able to get up. Right. I mean, those are things that if you're stronger, I mean, you don't really have to have that same level of concern, you know. So yeah, I think that it just, it helps with everything. And it's, it's really can't be more simple than that.

Philip Pape 49:00

So we've covered so much. Before we wrap up, there's a question. I do like to ask all guests, not sure if you've listened to any of my other episodes, but it is what one question Did you wish I had asked, and what is your answer?

John Petrizzo 49:12

Hmm. That's, that's a good question. I. Well, I guess one thing that I would say and I don't know how, maybe you would have asked this, but I don't want to give the impression that I'm like, bashing on PT and physical therapy. And there's a lot of different areas within physical therapy, you know, and I deal with like, sports and orthopedic, you know, type issues primarily, you know, sometimes I deal with some neurologic issues and things like that. But you know, you can be a physical therapist in a, in a subacute facility in an acute care facility in a hospital setting. And from that standpoint, you know, it's a totally different type type of approach then than what we do, you know, in a in an outpatient setting. So, you know, I don't want to give the impression that I'm that I'm bashing on physical therapy. I mean, I think that I want the profession to be as good as it possibly can be so that patients get the most benefit from it. And, and that's, that's really where I'm coming from with this stuff.

Philip Pape 50:21

Yeah, and I think my perception or perspective, everything you said is from a positive value added, you know, wanting to help people kind of perspective so I get it, and honestly, if we will all want the profession to improve for everyone. So even if physical therapists hear this, and they're like, oh, that's an interesting idea. Maybe I should learn about barbell training, then we've helped the profession. And I know plenty of physical therapists who take the traditional approach, and they're great people who mean, well, right. And they have great attitudes, oftentimes. And so again, yeah, I agree. There's no need to do that.

John Petrizzo 50:52

They're still helping people. And, and one, one last thing I would add, because I do get contacted sometimes by, you know, young, like, Pts that are just starting out or student physical therapists, and they asked me, they say, Oh, I, you know, I want to get into this, I want to do strengthing auditioning and stuff. And they asked me, What do I need to do? And I always tell them, you have to train yourself first, right? So there are a lot of people that, you know, they like the idea of what we're talking about. But if you're not training yourself, if you haven't gone through the process of getting yourself stronger, and figuring out these little programming issues, and you know how to perform the exercises efficiently, yourself, you're not going to be able to translate it to other people, you know, so you have to train yourself if you want to get good at this stuff. And that definitely for coaching, or you know, from a PT standpoint, yeah, I agree. And as

Philip Pape 51:44

a nutrition coach, same thing, I would not want to help people with that unless I've gone through myself. And everybody listening to this show is interested in this. And hopefully everybody wants to do that, regardless of therapy tea or not, that they want to get stronger and do the things we're talking about today. So where can listeners learn more about you and your work, John?

John Petrizzo 52:02

Well, like you said, my full time job I teach at a Delphi University, which I love doing, I do work out clinic seeing patients part time, few days a week on Long Island here in New York, but probably for people that aren't in my area. Best way to get in touch with me would be through my wife's business, which is progressive rehab in strength. My wife is also a PT high very high level power lifter much more so than I ever have been. And strength coach in her business. We work with people remotely, you know, all around the world. So that would be the best way to get in touch with me.

Philip Pape 52:39

Okay, and that's progressive, rehabbing strength.com Yes, you got okay, we'll put that in the show notes. And this was a lot of fun. We covered a lot and I know that listeners is going to get to learn a lot hopefully shatter some of the misconceptions they might have had and really want to get out there and hit the gym and get strong. So thanks again man for coming on.

John Petrizzo 52:56

No problem. Thanks so much for having me. I enjoyed it.

Philip Pape 53:00

Philip Pape 10/10/23 Philip Pape 10/10/23

Ep 112: The Perfect Meal Plan

Today, we will unlock your physique's full potential without being a slave to restriction! I’ll explain why those one-size-fits-all diet plans are holding you back, and arm you with the science-backed strategies you need to customize your own “perfect” meal plan, a dynamic and flexible meal plan, that balances your energy needs, macros and micros, fuels your workout performance, and supports your metabolism.

And it’s not just about food. You’ll learn psychological tactics that will keep you adhering to your plan, smashing those plateaus, and tasting the freedom of flexible dieting. If you're tired of feeling stuck in a meal-planning box and want to turbocharge your journey to your ideal physique without restriction, save this episode as your game plan. Most importantly, listen all the way through because there is so much gold here in terms of strategies plus the exact step-by-step method I like to use to construct the perfect meal plan.
__________

Click here to apply for coaching!
__________

Today you’ll learn all about:
[2:33] The template mean plan
[5:18] The importance of personalized nutrition
[8:56] Psychological strategies for crafting your perfect meal plan
[10:35] The classic 80/20 principle
[13:17] Default meals as an emergency strategy
[16:26] Batch cooking as an act of self-care
[19:31] Shifting the perception of food as fuel, not a reward.
[21:47] Utilizing social accountability
[22:35] Documenting dietary variables
[23:13] The one more rule, and overcoming decision fatigue
[28:01] Using your app as a meal planner
[29:34] Setting calorie needs, macros and micros
[35:54] Simplifying food choices and measuring portion sizes
[38:17] Map out your meals, including indulgences
[43:47] Listen to your body's signals for dietary adjustments
[47:14] Outro

Episode resources:

Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM
https://www.witsandweights.com/email – reply to the welcome email and ask for the FREE guides from episode 110
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

documenting things like other variables, other dietary variables, maybe it's hunger. Maybe it's your emotions, mediate your sleep and stress and journaling them in conjunction with your meal plan so that it informs your meal plan. It improves your mindset and your awareness so you can make the choices you want for next week. Simple as that. That way you know that the meal plan you came up with is or is not aligned with the goals. Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in. Wits & Weights

Philip Pape 00:54

community Welcome to another solo episode of the Wits & Weights podcast. In our last episode 111 The anti diet athlete mindset with Sherry Cheban Sherry and I challenged your conventional wisdom on dating and fitness. As we looked at why diets fail the nuances of transformation versus results and how you can transform your identity into that of an athlete. Today for episode 112 the perfect meal plan, we are going to unlock your physiques full potential without being a slave to restriction. I'll explain why those one size fits all diet plans are holding you back and arm you with a science back strategies you need to customize your own perfect meal plan. A dynamic and flexible meal plan that balances your energy needs macros, micros, fuels your workout performance, and supports your metabolism. And of course, it's not just about food, you'll learn psychological tactics that will keep you adhering to your plan, smashing those plateaus and tasting the freedom that comes with flexible dieting. If you're tired of feeling stuck in a meal planning box and want to turbocharge your journey to your ideal physique, without the restriction, save this episode as your game plan. Most importantly, listen all the way through because there is so much gold here in terms of strategies, plus the exact step by step method I like to use to construct the perfect meal plans. So there's a lot in this episode. With that, let's get into the topic, the perfect meal plan. First, we have the one size fits all meal plan when someone says, Hey, do you provide meal plans in your coaching? Or can I see a meal plan or an existing client might even ask for a meal plan. What they're asking for is a list of meals or snacks with specific foods or potentially recipes, organized by the throughout your day that potentially have calories and macros listed that meet a certain plan, certainly plan for calories and macros. This is what I call the one size fits all meal plan or the template meal plan. And this is the epitome of a singular, rigid method that supposedly can meet the needs of everyone. But we know in fact, research shows quite the opposite both for dieting, for training, and really for anything in life where we're trying to be consistent, and hit a goal and make progress that a one size fits all, where you have rules, good and bad. And restriction is going to cause the opposite of what we intend it's going to cause you to stick to it may be for a month or two is what the research shows in terms of the meal plans. And then you're gonna fall off the wagon, because there is a wagon and we don't like wagons. But that's a wagon. And so I think the research has shown that no matter what diet you follow, in a 12 month period, the first two months, people stick to it, maybe 60 70% of the time, they get to their goal, which oftentimes is weight loss. And then the rest of the year, they pretty much do what they were doing before and if anything they might set start to gain a little bit of weight back. So we know that this idea of a meal plan is going to backfire. From the research. There is plenty of emerging emerging evidence that suggests that anything we do should be individualized based on your individual factors and lifestyle, whether that's your age, your activity level, your metabolic rate, your food preferences, okay? It's something that's very important, but we often throw that out the window when we're saying, hey, just give me a planet. Just give me a diet, right? Yeah, but what if you like pizza and the diet says you can't have pizza right there. We're going to run into a brick wall. And there are plenty of experts out there and plenty of research that shows the importance of personalized nutrition is where it's at and that's where we're at on the show. I mean, you know this even the title, the perfect meal plan. I'm sure it piqued your curiosity and you said what is this guy doing another click Beatty title? Let's see what this is all about. But by the end of this show, you are going to have the perfect meal plan for you. That is where I'm going with this. There There's also this common obsession with macros. And I talked all about this on my last solo episode, which was about flexible dieting, versus If It Fits Your Macros, and it causes us to neglect other things. So you should definitely go check that out. I think it's Episode 110, called macros aren't enough, listen all the way through to get all of the nuances. But when we talk about a meal plan, are we talking about calories and macros? No, we should also be talking about optimal health optimal performance. You're trying to get physique goals, you're trying to work out you want energy on and on and on and on. And the list goes on, it's very difficult to encapsulate that on a piece of paper with a table that says, here's what you eat, unless, again, you have a nutritionist or dietitian, who you're paying to exactly understand what you're going through what you need, and then giving you a meal plan. But even that is is bound to fail. Because it's a restrictive approach. It's a rigid approach. The other thing is you are going to have a different metabolic requirement, and thus calorie requirement that somebody else and different macro needs, right. So even the same meal plan calories, let's say a 2500 calorie meal plan is not going to be as effective for one person versus another because it doesn't account for the individual macro needs. And let's just face it, we know this, I've talked about it many times that your individual expenditure changes on a daily basis. And so in reality, we are adjusting our macro targets and our calorie targets each week. Meal Plans are not very resilient to that. They're also some nutritional timing assumptions. When we have meal plans, the fact that a meal plan assumes a certain number of meals, certain meal frequency certain meal timing. First of all, we know that meal timing is somewhat important. It's not as important as the basics, energy macros, even micros. And, but it is somewhat important depending on how much you care about your performance and your workouts and so on. Here's the thing from day to day your life changes, things happen, the nutritional timing needs to be flexible enough to account for that. So timing in a templated, one size fits all meal plan becomes another barrier to adherence is my point, it becomes another thing where if you don't quite hit it, what do you do? Right? And what if you miss a piece of a meal or a piece of a snack? Where does it go in the day you've you've just succumbed to the all or nothing thinking, which is exactly what we try to avoid what we do avoid here. There's also food quality, right? A meal plan doesn't always account for that. I mean, to be fair, I get that if somebody is giving you a meal plan, and they're an expert, you know, they've probably including lots of Whole Foods in there. But that brings up another challenge of what if you don't want all Whole Foods and you want a little bit of, you know, some of the something a little indulgence here or there, you want some flexibility to substitute something out, it really doesn't account for the the quality quantity indulgence part of that without sacrificing something along the way. And then meal plans don't let you learn. It's like giving somebody a fish instead of teaching them to fish, right learning to track and adjust and become intuitive over time. Because I think ultimately true Intuitive Eating is within your grasp. But most people fail to go through the initial process of developing the intuition. And a meal plan is just another way to say here's the answer, maybe. And it's not even close to the real answer, instead of teaching you the skills, right. And I always like to say that with my clients, it really isn't about coaching. It's about teaching skills. Coaching is just part of the process, but the skills are what you take for life. And then finally, no matter how effective the meal plan might seem, it is just not sustainable is really like any diet, if it's not dynamic, then is not sustainable period. Okay, so that's kind of my diatribe to just to get things started. And I could just end the podcast right there and say, Okay, so the answer is there is no perfect meal plan. And it really has to be customized. But I don't think that's very helpful. And that's probably not why you're tuning in, I've actually broken this podcast into three segments. That was the first segment. Now I want to talk about a whole bunch of psychological strategies. And this list was a lot of fun to put together because I've been thinking a lot about this topic lately, posting on it, listening to other podcasts, doing research, and at the risk of overwhelming you. I want to give you some things to think about in the mindset department that have nothing to do with food. I mean, food is involved, but they're not like food choice. So that if one of these really resonates with you and you hadn't considered it before, I've just added something in your repertoire that you can use when constructing your meal plan because the last part of the podcast please stick around is going to be step by step how do you do it? Right How do I do it on my clients do it and so on. So psychological strategies for success with meal planning. Here we go. The first one is surrounding consistency. Okay, consistency is King regular meal timing. That is having a routine every day the same types of meals. Mainly the timing of the meals is what I'm talking about has been shown to increase metabolism. and regulate your hunger signals, the idea that you eat roughly the same time every day, just like when you go to sleep the same time every night, is now aligned to your circadian rhythm. And that gives your body a sense of relief, that it doesn't have to fear scarcity or a lack of food. And therefore it kind of relaxes on its conservation of energy, therefore burning more calories. So you don't just eat the same food every day necessarily. But if you keep your meal timing consistent, it can help. So that's the first one. And all of this is going to come into play when you put together your meal plan, because you're going to think, Okay, how do I make it adhere to some of these strategies? The second one is the classic 8020 principle, the Pareto Principle, right? If you can select 80%, whole nutrient dense foods, and leave 20%, or you can do 9010, but 8020 20% of indulgences, that is going to go a long way toward a sustainable planet just is, it just is because the first thing that happens when you go on a restrictive diet is you cut things out, and guaranteed one or more of those things are things you like, and there's something just wrong with that.

Philip Pape 11:09

Just as a human if you tell me I can't do something, oh, boy. I'm already hitting resistance right from day one. So 8020 is always a great philosophy and a lot of things 80% whole nutrient dense foods 20% indulgences, I will let you decide what that is, depending on what would fit your goals. Okay, for me, the indulgences might include ice cream, you've heard me say that many times before. It might include more calorie dense foods like pizza, a lot of the stuff that many of us like to have as indulgences, maybe french fries are an indulgence for you, whatever. So the 8020 principle, the next one is your emotional inventory. So listening to your emotions, this is kind of a mindfulness thing. But listening to your emotional state, when you're going to eat right before you eat, while you're eating after you eat. And this has to do with differentiating between emotional and physical hunger. Now I do have I have a whole guide on this, it's not very long guide, it explains this, it gives you a scale. And it gives you a little journal that you can use. Many of my clients have found it super helpful. I've given it away many times. So if you want it, definitely sign up for my email list, and then reach out by email, reply to my first email and say, Hey, Philip, you mentioned this hunger guide this hunger scale, and I want it. So let me have it, and I'll give it to you. So the idea here is that hunger is a complicated thing. It is driven by hormonal signals, but it's also tied to our emotions. And so when you're going to eat, being aware of your emotional state when you eat, and potentially documenting and journaling it so that you know whether it's physical or emotional, right, psychological can be very helpful when you decide how to construct your meal plan. Because for example, you might find that later in the afternoon is when you are at most risk of emotional eating of binge eating. And instead of trying to hammer away the problem, you can accommodate the fact that you get hungry that time, and maybe shift some of your calories to that point. Right, that that's just one approach. The next strategy is, I'll call it planning for perfection, but preparing for reality. I've always been conflicted with this idea, but I still stick to it. And that is, we never are going to be perfect. We're human beings. But we can strive for perfection any given day. And I don't think there's anything wrong with that. I don't think there's anything wrong with going for 10 out of 10 every day, knowing that we might hit nine out of 10, five out of 10, one out of 10 something more than zero and you know what, some days you might have a zero in might happen. It's okay. Don't beat yourself up have some self compassion. But if you have some quality default meals, right, these are like your perfect meals. And I'm sorry, you have you have your perfect plan. But then you have some some quality default meals that you can always fall back on, they may not be in your meal plan. But if the day goes off, like if it goes off plan, you have this little library of a few different meals that can fit in on a given moment, kind of as an emergency so that you don't have to make the choice in the moment or succumb to your motions, kind of tied to the last one. Right? So plan for perfection prepare for reality, always think life is going to happen no matter what, in fact, is the norm rather than the exception. And I don't know if you hear my girls playing their instruments, but you might okay and if you do consider it part of the background music. Okay, so where was I going with this? Yes, always have default meals available. Now these default meals could be for example, a small dish of casein powder with almond milk that you put in the freezer as like an ice cream substitute for when you get a sweet tooth late at night, for example, right? And this is just the idea that if emotions get the best of you, you still have a an emotionless strategy to fall back on. Okay, next one is a goal oriented did mindfulness, right. And what this is, is, each meal is contributing toward something it should be, it should be contributing toward some goal, you have your physique goals, your performance goals, it should be aligned with your existence, your identity as an athlete, like we talked about with Sherry Cheban when she was on, right. And so as you construct your meal plan, and even as you're eating, being aware of how this is contributing to those goals, will improve not only your relationship with food, but your ability to plan for your meals, right. And this is kind of a general principle, but a specific application of that principle would be your workout nutrition. Like for me, I work out early in the morning, right now, three days a week, sometimes it's four, or five or six, depending on what phase I'm in. It's three days a week. So I know on those mornings, I'm planning in a banana and a protein shake early in the morning. Super simple, basic ingredients, it meets my needs. And it contributes to me having energy during that workout session. And I know it works for me and I had to get to that over time, right? Sometimes I tried it completely fasted, I realized no, I don't have energy doing that. Sometimes I tried eating more food, like maybe oatmeal, now the fiber and that causes it to digest too slowly, and I don't have a lot of time before I work out. So that doesn't work. Too much food in my stomach, etc, etc. Right? These are all goal oriented. They're not emotional, or just a I'm just eating to eat. Now, that's not to say that food can't be delicious. I'm okay, if these are these are not mutually exclusive things. Okay, next thing, I really love this one, I want you to think of batch cooking. Okay, meal prep, like on the weekend, when you just batch cook some proteins or carbs or something, I want you to think of that as self care as an act of self care rather than a chore. It's an act of self care why? Because you are eliminating a ton of stress from the week, you're eliminating emotional decision making from the week, and you're creating something that's going to perfectly fit into your meal plan, it's gonna be ready to go, it's gonna be super easy to execute. It's almost like you had a workout plan for the week. And you've actually got all your sets done. And now you just have to kind of log them as you go. Because honestly, eating is not hard as hard as lifting. Right? Okay, so think of batch cooking and self care. Now the act itself of the batch cooking, of course, itself can be a fun thing you can do with your family, you can put on some music, you can have your favorite beverage or snack as you're doing whatever, I don't care, watch the football game, you know, make itself an act of self care. But I'm just saying that the stress you reduce from doing it is also a gift to yourself during the week, I got a lot more for you where this is coming from. So please stick around. This is an epic episode. I don't know if I meant it to be but it will be. The next one is the growth mindset. You might know Carol Dweck, she's the author of oh, boy, is it grit? Oh, man, this is terrible. I can't think of the book. But it's really the fixed versus the growth mindset. To me, every failure in life is an opportunity for growth, everything. So your dietary and food planning mishaps are all opportunities for growth, meaning if you are thinking in a personalized meal planning context, that gives you the opportunity then to try it out. See what you learn. If it doesn't work, great, that's information, learn from it, revise, you can't do that with a fixed meal plan you just can't. So this is the beauty of making your own meal plan. And using that as an opportunity to learn about yourself. Okay. The next strategy is visualization. All right. We know visualization is a motivational tool in different contexts. And I like to use it as well or suggests that you might want to use it by visualizing a successful week, visualizing a successful meal successful day, successful week, and how that all contributes to the goal oriented motivation you had before, right? Because at the end of the day, training, your nutrition, your sleep, all of these things, we want to plan them out. Like we want to think ahead, in our logic with our logical brain, you know, on the weekend, how's this week gonna look. And therefore, a successful week backs into how I want to construct my meals and where I put them and so on. It's kind of a fun process because you're, you're looking at your future self a week from now who's looking back and say, Damn, you did a great job. Coming up with that plan, because it was so easy to follow. I didn't have to think emotion didn't come into it. It had foods I loved the timing worked out. It supported my training. It supported the things I wanted to do with my family, the social events, all that stuff. So that's, that's another good tool. The next one is always important when we talk about food and that is the perception that Food is fuel it's not a reward. Even though food can be delicious. You can anticipate it if you have like a refeed day or a day where you've shifted calories for some fun event. Those can still be fun, enjoyable, rewarding experiences, but not specifically because of the food food is not something you withhold from yourself. Food is something you give to yourself to nourish you and your goals and your values. And because of that, when you do the meal planning, you can then not think of it as Oh, I'm going to save up for a cheat day. So much as on any given day, I want to support my goals. And here's how I'm going to do it within the whole context of the week. And I keep saying a week, because a week is a good timeline. For a meal plan, I wouldn't go beyond that if, if the subsequent week is going to be similar, great, you can reuse the meal plan. And in fact, what you'll find is that in reality, if you're using an app like macro factor, you're going to do a lot of copy and paste because you get into a routine where your meal plan is really just your normal routine. And therefore you could just copy to the future, and not really even have to think about it as much or plan for it as much because you've already experienced the meal plan multiple times anyway, Food is fuel, not reward. Okay, the next thing is, think about the pre emptive strikes, that you want to account for in your week. And what this is, is, for example, a high protein snack before a situation that would tempt you. Like if you know, there will be emotionally charged situations during your week, or situations where you there might be alcohol involved, or there might be a lot of other people involved where you get distracted. And these are normally the situations where you might over eat, bam, put your meal plan to work for you by shifting what happens before that point to minimize the chance of doing what you don't intend to do. And that could be something like having a lot of protein an hour before that event. So now you're not as hungry. It could be shifting calories, whatever, but be pre emptive. That's the way I like to think of it. That's an element of planning. Okay, the next one is social accountability. And this is simply recruiting your spouse, friend, family member, community member, coach, whoever is on your side and support your goals. And sharing your meal planning goals with them sharing ideas, maybe asking them for ideas, maybe they also use macro factor like you and you can share recipes, right, that's perfectly easy to do, you can take you can take a meal that you like to eat, turn it into a recipe and share it say Hey, this is what I like, for my lunch while I'm in fat loss. Right? And so just like with anything else, the act of meal planning can be a social experience to enhance your commitment. Okay, the next one is Carl's gonna love this Carl Berryman, if you're listening, you're gonna love this. And this is daily or weekly journaling associated with your meal planning. And this is this goes back to what I talked about during the flexible dieting versus If It Fits Your Macros episode of documenting things, like other variables, other dietary variables, maybe it's hunger, maybe it's your emotions, mediate your sleep and stress and journaling them in conjunction with your meal plan. So that it informs your meal plan, it improves your mindset and your awareness so that you can make the choices you want for next week. Simple as that, that way you know that the meal plan you came up with is or is not aligned with the goals we talked about earlier. So that's journaling. The next one is called the one more rule. This is kind of the tiny habits of meal planning, incremental changes. If this is your very first week doing it, how successful do you think you're going to be if you if you literally just plan the whole week out. And it's completely different than anything you've ever done? It's gonna be tough, even though you've planned it out, it's still going to be tough to to meet that you're not setting yourself up for the best success in my opinion, I would add one or two things the first week, one or two things the next week, and so on, for example, adding extra vegetables to your existing meals like continuing to eat similar to what you were, but adding a vegetable adding a protein. And again, I'm always a fan of adding in adding and adding and adding in which then crowds out what you don't want and what is not aligned with your goals. So you can do the same thing with meal planning first week, just just take what you would normally eat and add in here and there strategically, and continue to build week after week. The next one is decision fatigue, you probably familiar with this concept, the idea of paralysis by analysis that you have so many choices that you can't even make a single choice. And so when it comes to meal planning, I am not a big fan of big fancy recipes, even though I have recipe guides if you want them. I am not a fan of using that for meal planning. I would rather you have a very limited set of food choices. And then you just mix and match. I mean really limited. It could be as simple as two meats that you batch Cook, one that you use for lunch, one to use for dinner, two carbs, and then several vegetables, right, like two to two. That goes for lunch and dinner the first week just keep it really simple, almost boring. Sure. Right. And if it's too boring, mix it up. That's totally up to you. But if you have enough combination if you have enough foods even if it's a short At least they'll make a lot of different permutations right? A lot of different combinations. Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transformed other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique, and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching, or use the link in my show notes to apply today, I'll ask you a few short questions to decide if we're a good fit. And if we are, we'll get you started this week. Now back to the show.

Philip Pape 26:07

So again, I do have a guide to help you with meal planning that I give to my clients. And again, sign up for my email list wits & weights.com/email, and then reply to me and say hi, I want I want the guide for selecting food. And it's got proteins, fats, carbs, fruits and vegetables, a short list with all the information about them. So you can easily mix and match from very commonly available foods. And then it does have sample meal plans. Again, I say that with caution, because they're just ideas of how you can put things together. But decision fatigue is important. So keep the choices limited at first and start to get more complex over time. Okay, the next one is I think this is the last one on my list of strategies is habit stacking or anchoring your habits. So this is pairing your new habits with existing routines. And this could be not just the act of meal planning itself. Although of course, if you want to like turn on your favorite music or podcast while you're coming up with your first meal plan, that's fine. This is more, making sure that the meals and the timing of the meals align with your schedule such that not that you're eating and doing something else at the same time. Because that's not always recommended. But you're guaranteed are almost guaranteed to actually eat those meals. Because one of the problems I see early on with clients is they actually struggled to eat all the meals, even if we haven't planned in there. And part of the problem is you're not planning for success, you're not anchoring the meals to your lifestyle, right and pairing those habits with what you already do. And so it could be a matter of, for example, anchoring them around your workout, that's a nice solid one, it could be anchoring in around a walk. So like you know that you eat and then you walk, it could be anchored around the habit that you normally have where you go to the vending machine and get a candy bar, it could be in that slot, instead write that, okay, I'm gonna have my protein snack, a lot of ways to do this. The one other thing I actually forgot to add to my notes, but I'm going to mention it is if you're using a food logging app, for example, macro factor makes it very easy to do use the app as your meal planner, use your app as the meal planner, it doesn't mean you have to map out your entire week. But you can map out what looks like a successful day. extremely common strategy that I propose to clients all the time who's who tell me hey, you know, I really am struggling to get the protein, and I see it in their data. And again, when you work with me, it is not about 100% adherence at all, there's a lot of flexibility because I would rather learn who you are and your patterns, then beat you on the head for not hitting a number. That's not the point. The point is to learn about you and find out how we make things more successful over time. So using macro factor and saying okay, well, you need 150 grams of protein, and you're regularly getting 100. Let's map out tomorrow, while you're in a logical, cool headed state today, and figure out where to make that happen. Conversely, let's look at your food logs for the last few days and see why we couldn't quite get there. Where's the opportunity to add in a little little more protein, or add an extra meal or alter your food choices, right? A lot of different ways to skin a cat. So those are the strategies and I'm going on What 30 minutes now for the episode. And now we're gonna get to the final piece, which is the steps to create your personal dynamic meal plan which that is the perfect meal plan a dynamic personalized one for you. Alright, so this is this is very prescriptive, very simple. And you may not need all the steps, but here we go. Step one is you have to know your calorie needs. So if you're using an app like macro factor, which calculates your expenditure, you'll know what that is on a weekly basis. I'm not going to go into that on detail on this podcast. But whether you're using an estimate a calculator or an app that calculates it for you've got to have some ballpark of where you're going to start. What are you actually eating? And those calorie needs are going to be based on your calories that you burn every day. That's your maintenance calories, your total calories burn, and then you're going You're going to add or remove calories for your goal, whether you're trying to build muscle, or lose fat. And really, those are the two directions we go on this show, right? We're not talking about endurance training or anything like that we're talking about strength building muscle, improving your body composition. So if you are going into a fat loss phase, and you know, you want to lose a pound per week, and that comes out to a 500 calorie deficit a day, and your metabolism is 2500 calories a day, then your calorie needs 2000 very simple concept, but just I wanted to put it out there. That's one of the more important dietary variables when you come up with a meal plan because of course, you want to meet your calorie needs for your goals. All right, then we go one step down into macros. Okay, now we have our calorie needs, we want to set our protein, fats, carbs, I'll just repeat the general guidelines that I like for that. For protein, we're going to go with around point eight to one gram per pound of your target bodyweight. So if your target body weight is 180, we're talking 150 to 180 grams of protein. I like to do fats next. I know some people go with carbs next, but I like to do fat. Next, because all of us listening here are building muscle. So we want to have carbs, like a decent amount of carbs left, if we can, it's not always possible, we're in fat loss, for example, for fat, I would anchor it at 30% of your calories. Right? So if you're going to consume 2000 calories, 30% of that is what 600 calories, and then you divide 600 times nine, I'm actually trying to pull up a calculator right now and do that. And that will be 67 grams of fat, and then the rest goes to carbs. So that's a super basic rule of thumb. Now, how might that very well, if you're in a fat loss phase, you might want a little more protein. Or if you're in a muscle building phase, you could deal with up to a little less, if you've come from a Keto background, you'd like to get a lot of higher fat foods, you can up the fat a bit and reduce the carbs or vice versa, a lot of ways to skin it. Okay, I'll stop there and keep going. So next we have micronutrients. So here's where we start to deviate from the traditional meal plan. So the normal meal plan, thinks about calories, macros, and then listing foods by meals. That's basically it. You know, there's some timing aspect to it, maybe. But we're gonna go deeper than that, because the next thing we care about is micros. And if you go back to the strategies, I talked about 8020 80%, nutrient dense foods 20%. Other, you're gonna get there, you're gonna get pretty close to what you need. So if 80% or more of your foods are whole nutrient dense foods, you're going to have foods rich in essential vitamins, minerals, fiber. So fiber is not a micronutrient. It's a subset of carbohydrates. But I really think it's important to spike it out and think about the number and aim to hit that number. But again, you don't have to have a giant spreadsheet or anything. If you go the 8020 rule, you're probably going to be covered or pretty close to it. Because most people are like the opposite. They're like 60, or 70%, processed foods and like 30 or 40% Whole Foods. So if you're just doubling your whole foods, through proper meal planning for you for your goals, because why do we want nutrient dense foods, we want micronutrients, we want to mitigate hunger, we want to feel full, we want to feel great, we want to support our goals, we want to be healthy, and so on. So incorporating the 8020 is an early step in the macro planning process, because it already gets you to think of as you're going through, okay, I'm going to think I'm gonna think Whole Foods first, first, first first, but then my 10 or 20%? Where are those gonna go? Where's my pizza? Where's my ice cream? Where are they? Where's my glass of wine, whatever, where's that gonna go? Like, actually plan it in. That's the goal, to plan it in, and then enjoy them and not think of them as a reward, but just part of your plan. Okay, the next step is, and maybe you could have done this earlier, doesn't matter. I want you to list out all the things you like, all the things you like within each category. So the very simple way to do this is list your proteins, fats, and carbs. Now you can say well, but you know, beans are both protein and carbs or nuts are like mostly fat with some protein. Just put, the more they're dominant. So like beans, I'm beans are the weird one, I might put them under carbs to be honest, because when you really need a protein, it's not as dense as say meats, dairy, eggs, and so on. Right? Plants have plenty of protein, but they also have plenty of other stuff. And you know, same thing with grains like oats, I'm going to put that on a carbs even though they have some protein. So you kind of list them out. And guess what just put on the list of things you like don't put the things you don't like. Now if you're trying to be adventurous and you're trying to open up your palate, and like I had to do with my not had to do but I chose to too early in my marriage when my wife was like him. You are so picky. I ate hardly anything, but I was willing to try and together we incorporated more foods and I found out that I could like vegetables more and more rituals and there's certain things I just don't like, like I don't like to meet those, so I wouldn't put them on my list. And then mushrooms are like a like, I might put them on there because I know they're, they're good food to have in there. And I'm okay with them. So put the things you'd like the most put some of the things you want to try to incorporate maybe categorize them in that way, the things you just absolutely don't like, don't want to eat and don't even want to try it, hey, leave them off list. And then you can have another list or two of indulgences that don't really fit into protein, fats, carbs, like if pizza is on your list. I mean, what is that that's a lot of fat, a lot of carbs, maybe some protein, a bunch of oil, right? It's very calorie dense. So it's kind of in its own category of indulgences. So there you go, you've got your little menu to choose from. And again, I have a guide, where I can give you that has basic list like of those fruits and vegetables might be in their own category. For example, don't make it complicated, but just come up with the list that you need to choose your fruits from. That's it come up with that, before you go to the next step. The next thing is, you definitely are going to want to have a way to measure your food if you're tracking your food to that level. So if you're tracking it to the gram level, having your food scale, and I kind of throw this in here just to make sure you're prepared. So when you get to the meal planning, or the execution part, you know, if you're planning out 100 grams of potatoes, how are you going to know you ate 100 grams of potatoes right? Now, you could use quantities like one medium potato and stuff like that. But I'm really a big fan of just normalizing everything, just making it all grams weighing your food doing that for a while until this becomes intuitive. Because if you're using a meal plan, it's because you don't quite have that intuition yet. And I get it right, because that's where we all start from, you don't have that yet. And so we want to be very precise, I prefer more precision to less. You don't have to do it that way. But just be aware that you want to be prepared for it for controlling the the portion measurement, especially initially. Okay. Okay. Next on your meal plan checklist is the frequency and timing that aligns with your lifestyle and metabolic needs. And that could include workout nutrition. So this is pretty straightforward. For most people. There are routine days and not so routine days. And for most people that's weekdays versus weekends, or training days, versus non training days, or some combination, right training days, non training days, weekends, and oh, by the way, I love to go out partying every Saturday night. And so that's its own little day, fight, whatever it takes each of those days is its use has its own unique plan. Makes sense, right? We're not gonna have one plan that we do every day, even though I would say that that is ideal. In reality, you're not going to do it. Just admit it to yourself, right now, you're not going to do it, you might do it for two weeks, you're not gonna keep doing it. Why? Because that's restrictive. That's rigidity. That is what we're trying to avoid. Okay? A plan that works on a day that it's easy to execute. The plan is not restrictive. It's just having a plan, but a plan that you're trying to force into a day where it won't be easy to meet the plan. And you know, that is restrictive. That's the difference. Okay? So I'm very passionate about this stuff, as you can tell, because there's so much BS out there. But meal frequency and timing, what does this look like? Take a typical day, let's say a non training day, that's in the middle of the week. And very simply map out your meals. That's it, map out your meals, and your snacks, your indulgences, everything, like put it all in there. It might be breakfast, lunch, mid afternoon snack around the time that you don't really get hungry. And then dinner, and maybe a dessert or pre bed snack if that's what you want or need for your goals. And then do the same for your training days is the same for the weekend. And what and then put it all together, put it all together for seven days. And that's going to tell you a lot of information because does it fit? And by fit I mean calories macros, right? Let alone all the other stuff which which is driving your decision of what foods to pick, but calories and macros are they fitting. And so that's why I like to look at the whole week because your training day may have more food than your non training day, if you want to do it that way. I don't recommend that initially, I'd rather just keep it pretty consistent. And then you can shift things around from that. But you may decide right now that No, on the weekends, I'm gonna have more calories. So I'm going to make that happen in my plan. Fine. That's your natural lifestyle. Okay, so meal timing and frequency set that up, plan it out for the whole week. I kind of alluded to this already. But the next thing I would do is to pre schedule all of your indulgences so that you can adjust the other things around it. So once you've got your typical day, and I kind of miss telling you this, but when you plan out your normal day, you don't have to have indulgences in the default meal plan, let's say but then you'll realize Hi, where do I want indulgences. And you may decide I'm going to instead of having a dessert every day like I do now maybe I'll have one three times a week or I'll have it only on the weekends. And I'm going to plan that in that way. And then I know to come in, and there we go. So pre plan your indulgences make it work. Another way to do that is just leaving open spot of probably fats and carbs, let's be honest, most indulgences are fats and carbs, and leave it open spot, I would do this sometimes during a fat loss phase, when it starts to get a little hairy there. At the end, I get lean, and the calories are somewhat low, I might reserve say, 200 calories at 8pm. If I go to bed at like 930, or 10, for a little bit of protein and some carbs. And I know I just said fats and carbs. But for me that was like protein pudding, for example. And I would do that just in case, because I knew that, hey, I might get hungry, I didn't always take advantage of it, I would sometimes accommodate earlier in the day and maybe have a bigger dinner and just not have it. Or I would end up with less calories for the day, which was fine as well, since I was in fat loss, it generally worked out. Okay, then you are going to take those days that you just planned, and make sure that you have the right lifestyle factors accounted for. So this would be for example, variety, right? I don't want you to eat the same thing every day, if that's not going to be enjoyable for you. But you may have the same breakfast every day, you maybe even have the same lunch every day for the week. And then next week, you switch up the lunch, like the way I do it, I've been eating the same breakfast for years, my lunch tends to be similar during the week, and then the next week, I might switch it up like I might have a different meat, I might go from chicken thighs all this week to lean ground beef all next week, as an example. So the idea here is not just to have a fixed plan for the week, but options for yourself. And so what this might look like is some different example days. So for your routine day, in the middle of the week, you might have a couple of versions of that. And you just kind of rotate back and forth. Okay, now, this might all seem overwhelming. I'm not saying that you have to have all of this written down per se. It's more of being conscious of it. And it could be just the next day, it could be the two days ahead that you do that. Just just putting that out there. Okay, flexibility. Okay. Now, once you've got all that, guess what Next, it's time to execute. So the first step to executing is shopping, right? You create a shopping list based on the sample days, you think about whether you want to do some meal prep, some batch cooking, if it's convenient, if it helps you with your self care and reducing stress. And then you go and buy the groceries. Simple, right? Then you're going to log everything in execute. So you're going to, you know, meal prep if you have to, but if not, or if you chose to. But if not, you know you wake up in the morning, you've got this plan ready to follow whether you've whether you've pre documented it, or it's mental or whatever works for you, again, flexibility, and you just start to execute it, and you start to log it. And at the end of the week, guess what you have, you have super valuable information on actual versus expected feedback. That's the feedback loop actual versus expected. So anything that you missed, you reevaluate. You say, Why did I miss it?

Philip Pape 42:56

Is it okay that I missed it? Do I need to switch something up? Is it tied to psychological hunger? Is it tied to something that came up in my life? And how could I better accommodate that in the future, and on and on and on, it's all a detective game, let's say, it's, at least, you know, I enjoy this, you can hear it in my voice with my clients, and they come in and they check in for the week, and they're a little bit discouraged. You know, my checking back to them will always be positive, because I know that that discouragement comes from the fact that they disappointed themselves and didn't quite meet their plan. And for me, I look at it as Oh, now we have this amazing information that we can grow from growth mindset, you're going to be even better this week, and the week after the week after you're just going to constantly grow. And this is this is awesome, this is an opportunity. And so I love having all that information logged, because then it's easy to see what's going on. Okay, the next thing, I don't want to forget this in all of this detail. But please do listen to your body all the time, and pay attention to your body's responses. And then let that also serve as information for the meal, even if you're not writing it down. If you constantly get digestive issues, and you can tie it to what you ate. Come on, that's that's telling you the information right there, stop eating that, like stop eating that thing. And make a change, maybe it's less of that, a different version of that, cutting it out altogether, switching to something else, whatever, that's your body telling you what you want to do. Okay. And then all of this is an ongoing process. So I would say not only do you make adjustments potentially every week, but as the weeks go on you and you become more attuned to your body and you get into a routine, it almost becomes easier to adjust at that point. Because you can pick out where changes cause outcomes, you know, right? Like if you all of a sudden start to experience something, and you've only changed this one thing in your meal this week. You know, that could be the culprit, right? It gives you it gives you more sensitivity to your own body and to your meals with that awareness. Okay, this is a lot like I said, it's it's a lot. So now you have the answer. You have the answer the perfect meal plan, which is sent Believe the one that works for you. And so now you're equipped with multiple ways to get there multiple strategies, step by step approach. Hopefully I didn't miss anything. If I did, please reach out to me. But I think that'll get you going quite a way along the road to success if you need some help putting one together. Okay, again, I do not do meal plans. I do not give people meal plans. However, if you join my email list, and then you reply to let me know that you listen to the show, right, Episode 112. And you want my free guide to creating your own meal plan, I will send you a guide that gives you a list of foods that gives you sample meal plans for inspiration only. And it gives you foods sorted by protein density, meaning all the types of foods for steak, for example, sorted by which ones have more, the most versus the least protein, which really helps because when you're in fat loss, for example, and you're trying to play this little Tetris game of keeping the protein high, but the calories low and enough carbs for energy. It can be difficult, but I find that starting with very high protein density usually makes the rest of the equation fall in line pretty easily. So that's why I provide that in there. If you want it go to wits, & weights.com/email, join my list and then just reply to my email. I answer everyone, I'm a human being I love conversation. So do that. Go to the link in my show notes or go to wits. & weights.com/email. All right. In our next episode 113 barbell training for physical therapy and injury prevention with John Patricio Oh, this is an awesome one. John is a physical therapy consultant throughout my rehab journey, and he's just a master at combining barbell training with rehab. You don't find that too often in the industry, and he's going to teach you a lot. We discuss how he marries those two worlds. We're going to challenge conventional wisdom. As always, we're going to give you a framework that could drastically change your approach to injury prevention and rehab. It did for me, you'll learn why strength isn't just about lifting weights and why barbell training could be your secret weapon against not just injury, but mediocrity. Please subscribe or follow the podcast right now in your podcast app, please pause or go into the app whether it's Apple podcasts overcast, whatever, Spotify, click either follow or subscribe, whatever they call it, and you'll get notified and automatically download new episodes. It also helps me it helps the ranking of the show, the more subscribers there are, so don't just download willy nilly actually subscribe and that will help others find the show. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights. Please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong

Philip Pape 10/6/23 Philip Pape 10/6/23

Ep 111: The Anti-Diet Athlete Mindset to Release Weight Naturally with Sherry Shaban

Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.

Joining me today is Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform her body and her entire outlook on life. We met when she recently had me on her podcast, Fall In Love with Fitness, so I’m excited to talk to her again today.

Sherry will challenge your conventional wisdom on dieting and fitness as we examine why diets fail and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results’ and how to move from a life of limitations to endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out.

Sherry Shaban is an osteopath and an anti-diet health and life coach from Montreal, Qc. She is the founder of the Fall in Love with Fitness Podcast, the HIIT Decks™ App, and Make Peace with Food™, the leaders in an Anti-Diet approach that rewires the brain’s relationship with food to release bodyweight struggles forever naturally.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:
[3:23] How adversities shaped Sherry's life and mindset
[6:54] What it means to be an athlete
[11:33] The impact of identifying as an athlete
[14:15] The difference between transformation and results
[19:24] Working toward a short-term result
[22:37] Why diets fail and alternatives
[28:33] Busting a dieting myth
[32:05] Switching to intuitive eating
[37:24] Diet restrictions
[39:27] Differentiating emotional and physical hunger
[50:25] Transformation and focusing on food that serves us
[56:30] Aligning to your needs and extracting habits
[54:10] Protection mode
[58:14] The question Sherry wished Philip had asked
[1:00:25] Where to learn more about Sherry
[1:01:01] Outro

Episode resources:

Website: www.sherryshaban.com
IG - @sherryshabanfitness

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Sherry Shaban 00:00

Really the key is to tune into what works for you. If something doesn't feel right if you're forcing yourself like you said self when you're forcing yourself through diet and exercise and you're really going against your desire, that's where we can start to create all of these self sabotaging patterns in the brain where we start to do self sabotaging behavior. And so what we need to just release is this idea that there's this one way to eat because what works for you Phillip may not work for me and what works for me may not work for you. And the goal is to really just find what works the best for each person, individual and just follow that.

Philip Pape 00:35

Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in. Wits & Weights community Welcome to another episode of the Wits & Weights podcast. Joining me today is Sherry Cheban, an extraordinary fitness and life coach who's battled back from the brink of paralysis to transform not only her body, but her entire outlook on life. She and I met when she recently had me on her podcast fall in love with fitness. So I'm very excited to talk to her again. Today, Sherry will challenge your conventional wisdom on dieting and fitness as we look at why diets fail and what you can do differently. We're unpacking the nuances of transformation versus results, how you can move from a life of limitations to one of endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful athletes in all walks of life. This is a holistic conversation about optimizing your performance from the inside out. Sherry Cheban is an osteopath and an anti diet health and life coach from Montreal, Quebec. She's the founder of the fall in love with fitness podcast, her new hit decks app which is out now and make peace with food. The leaders in an anti diet approach that rewires the brain's relationship with food to naturally release body weight struggles forever. With over 23 years of experience in the fitness industry. Sherry is a renowned expert in the most challenging weight loss cases and has helped 1000s of people worldwide transform their health and fitness using her revolutionary method to rewire the brain release self sabotaging limiting beliefs and patterns and fall in love with fitness so that weight loss becomes easy, predictable and enjoyable. For the first few years of being a gym owner, Sherry felt like a phony she was frustrated with herself disappointed and angry for being a victim of her circumstances, unable to demonstrate a single squat. But her turning point toward recovery came from understanding that one of the central elements to transformation is to let go of debilitating and self limiting thoughts and to begin to rewrite a new story. With over 20 years of experience in her specialty. Sherry has dedicated her life to helping 1000s of people transform their athletic identity to become who they are meant to be. Sherry, it is so good to see you again.

Sherry Shaban 03:09

Thank you so much, Philip, what a beautiful intro. I don't even know how to follow that.

Philip Pape 03:13

Oh, you'll have no problem following and sharing your you're a pro. And I know that listeners have been looking forward to learning about this, especially the whole anti diet discussion that we're going to get into. But let's just learn about you a little bit. You've battled these life altering setbacks, the near paralyzing accident, and then you turn them into stepping stones for something greater. So how have these adversities sharpened Your mindset is really what I care about how much to sharpen your mindset, not just for fitness, but life as a whole.

Sherry Shaban 03:44

So good, so good. So really how we do anything is how we do everything. And I also have to say that when we look back at a story like mine, or any story of anyone who is quote, unquote, successful, whatever that means, it always looks like it was so easy. And it came so naturally. And there were no struggles and the roads opened up and the sun was shining and all of these things. But really, what we don't see is the pain. What we don't see is the self deprecating thoughts. We don't see the disappointment. We don't see the embarrassments. We don't really see the struggle. And so the first thing that I want to say is that it's a process, and it's a journey, and I still have my days. And what's fun about that is knowing that I'm always a work in progress. Because I mean, if we reach that final, complete, perfect image of ourselves, what's the point of continuing to work on ourselves. And so it's this constant work in progress. But really, again, it's it's really understanding that the way that we are in one part of our life is how we actually show up in all the other areas of our life. And the first thing that happened when I finally embraced my story, and I decided that I'm no longer a victim, because my thoughts Phillip was always around. Well, if that didn't happen, then this would have happened. If it wasn't for that, then I would have that and it's this constant feeling of lack of scarcity around what is possible. But the more meant that we actually look back at these hard challenging moments of our lives. And instead of thinking, well that happen to me, we start thinking this happened. For me, there was a higher purpose of that there was a reason why this happened. All of a sudden, everything started to make sense. And everything started to align. And essentially, what it did for me on a personal level was making me realize that I can do anything that I can accomplish anything. And so I've had the financial struggles. But because I was able to overcome this part of my life, I had the faith knowing that I could overcome financial struggles. I've had relationship struggles, but again, you overcome this part of your life, and you realize you can overcome anything. And in 2019, I lost my mom, which was the most devastating experience of my life, way worse than everything that happened on my back, because I knew I'd overcome just tragic thing in my teens, that I was actually able to also overcome that. And so you realize that just gives you strength and power. So that was on a personal level. But on a professional level, I just became relatable to people, because we all have a struggle, right. And I think even you, Phillip, as a coach, everyone looks up to you everyone admires you, everybody's always coming to you for advice, and you're kind of the know it all, or the person that really inspires others to create momentum. And so when people start to hear that, you've also gone through your struggles, and you have the story, you automatically become relatable. And when you become relatable, you can connect with the person, you can reach them, and then you can also help guide them through their own story.

Philip Pape 06:27

It's so true, that is relatable and even the idea of having humility, and coming to the realization of with wisdom of time, right? Because I know I don't know about you in my 20s. If I wasn't known at all, that's the only side of me, I would let you see right. Now you know that it's like, let's get vulnerable, because people really relate to that. And like you said, we don't always see the struggle. But how we do like what you said, how we do anything, is how we do everything. So think about that. This is this is awesome. So one of your specialties, one of your superpowers, now that you've gone through all this is the idea of redefining our identity, which is kind of what you were talking about. And specifically thinking of yourself as an athlete in the physical fitness realm, which I love, I hear more of that kind of messaging in the space, you probably do as well. And I think we should definitely embrace it. You call everyone an athlete? So I want you to break that down for us? What is the shift the psychological advantage, if you will, that happens when someone starts to have that identity.

Sherry Shaban 07:25

So get, I think, first we have to address just the most powerful force of the human psyche, before we even get into that, because the most powerful force that we have is how we define ourselves our self image essentially. And so what happens is when we decide who we are, through our self talk through our language through the image that we have of ourselves, what we start to subconsciously or unconsciously do is just prove that to be correct, we try to validate that all day long. So if in my mind, I wake up in the morning, and my first thoughts are a girl, so I'm so fat, I'm disgusting, I hate myself, I'm so slow, like, what is this all What a shitty day it's going to be or what I'm so exhausted. And then these are all the words that are coming to me, well, then throughout the rest of the day, I'm going to support that my actions will support that unknowingly. And so when we come down to that concept, and then we take the athletic identity and start to apply it, first, we want to understand what is the athletic identity. And so we have again, this image that an athlete is a person who's paid millions of dollars a year to be on TV and to play their sport at a very, very high level. But that's not really what it is. Because when we dive deep into what that really means, we understand that an athlete is actually a mindset. And a mindset is just a collection of beliefs. That's really what it is. And so an athlete doesn't show up to practice or doesn't commit to their sport, because they're so focused on how much they weigh. Unless, of course, they're trying to classify in a particular weight category, then that's another conversation. But the reason what that they don't show up has has, it has nothing to do with their physical body. It has everything though, to do with their performance. And so they show up to their practices, or they honor their values and their rituals, not because they need to release weight or because they want to change their physical appearance. But instead, it's it's because of what they're able to do with their bodies. And so that starts to shift why we show up because if exercise is a means to release weight, it's a punishment, if exercise is, is a means to change my physical body because I don't like how I look, then it's always a punishment for what I think of myself. And so when we step into the athletic mindset, we no longer are focused around exercise just for the burning of calories or what my weight will be at the end of the month. And the same thing applies for nutrition nutrition will no longer be focused on restrictions and caloric deficit just because I want to look a certain way but instead, the focus will be how can I feel my workouts better? How can I recover faster? How can I optimize my sleep? How can I continue to show up, I'm going to decide to turn down social events the night before the game. And it's going to be easy for me to do that, because I am committed to my values, it doesn't feel restrictive. And so when we embrace that athletic identity, it's no longer a restriction. It's no longer I can't do these things. It's more I don't do these things, because it's not who I am. And what I want to create in my life is so incredibly important to me. So purposeful, and so meaningful, that there is no other way. I don't commit to these things. Because I'm trying to do these things. I commit to these things, because I'm being these things, it's actually who I am.

Philip Pape 10:38

Because I'm being these things, I love that there's a sense of empowerment and relief, almost, there's a, you're getting rid of cognitive dissonance, right, because so many of us, myself included, went through years of forcing ourselves to do things for some out calm, not realizing that a maybe it wasn't that outcome we were really going for. And P we weren't doing the things that were aligned with those and our values. So fortunately, there's more of this in the industry, but not enough. And so people like you coming on the shows and talking about this as important because I want people to realize that if they can take, Sherry's approach of abundance, right of performance of fuel of being your best, and then letting your choices because that's what they are, right? Their choices, drive that and create your identity, all these other things also become easier whether it is physique, and everything else, it doesn't matter. I love that. So do you think this label, just the label of athlete itself is is a game changer for people who've never considered sports or even physical activity as part of their life, like even from day one.

Sherry Shaban 11:45

So that absolutely and again, coming back to what we were saying earlier about how we do anything is how we do everything. It's so incredibly important. And, you know, I've seen so many transformations happen, the moment people embrace this concept, the moment they go from, I can't do this, I'm not able to do that to suddenly feeling the sense of certainty, because that's really what it means. It's not just about the collection of all these actions that we're doing. But the moment you embrace that athletic identity, your mind starts to shift, your thoughts start to shift that that faith that you have in yourself, that confidence starts to shift. And if you've ever heard any big, famous athlete, let's say on Netflix, I think there's, there's a Conor McGregor documentary there. I think there's a Michael Jordan documentary, they're just too I can watch them over and over. But I watch them over and over. And I have this obsession, even the Arnold documentary obsession about it, because there's a pattern there, there's a pattern. And once you identify the pattern, then you realize I can apply that to myself, too. And here's the pattern, Philip, is that they don't doubt themselves. They don't say, Well, maybe today I might I think I probably could. And maybe this week, I might work out a couple times, or no, it's I am, I am going to do this. I am the best. I am relentless. And even after they fail, or even after they have a bad game. They don't give up. Right? And we can look at Olympic athletes, they trained for four years to compete for 10 seconds. And what do they train for? They train for the gold. But what happens when they get the silver or the bronze, they don't give up, they go back home and start trading for the gold again. And so that's the mindset. The mindset is just around that resilience in the faith. And we can all step into it. The moment we detach this idea, this image of an athlete being this high level competitor that is professionally playing for the their sport, because really, there's a recreational athlete. Also, there's a part time athlete also. And we all have this capacity within us to harness this energy of being the athlete.

Philip Pape 13:43

Yeah, that's awesome. I was thinking about the Arnold thing where he's like, I envisioned myself winning Mr. Olympia, I envisioned myself as a Hollywood superstar. Like it was happening, it was going to happen, right? And they don't doubt themselves. You said resilience and faith. It's funny, because since the time you and I talked, I also, honestly, thanks to you and a few others, like Steph Gaudreau, in the industry, who's very much thinking like that have been using the term client athlete with my clients, right? So like, you know, I kind of throw it in here and there in the past, and now it's like, no, no, you guys are athletes, then you're right. It creates a different mindset completely. So you talked about it early on, like results, how the result we want isn't always the result we're really going for, for example, if it's not really physique, it's something else. And you also mentioned the word transformation. So drill down into the difference the subtle difference that makes one superior to the other that is transformation versus mere results.

Sherry Shaban 14:35

Right. Oh, so good. So good. Yeah, results can be measured, right results can be temporary result is just this change, and transformation. I like to really look at it as a caterpillar becoming a butterfly. But there are two different things. There's the same thing. It comes from the same place but it's it just as a brand new being and so transformation is this end result that doesn't Really and although it is this end result that continues to stay in motion, where I no longer have the set of belief systems that I had in the past, I now have a different level of thinking, I have exchanged that my old emotions with a brand new level of emotions and a higher vibration emotions. And so the transformation really is this emergence of the butterfly where it thinks differently, it behaves differently, it acts differently, almost everything around it is different. And I use the word different. But really what we're doing is we're just actually becoming that highest version of ourselves, because really, you are coming home to who you're always meant to be.

Philip Pape 15:39

So this metamorphosis because I love the caterpillar butterfly thing. I think you alluded you mentioned, it's it's a continual process, right? Like a result is an endpoint, a short term endpoint, the transformation never ends, does it? Like you said, we until the day we die, it never ends. Is that right?

Sherry Shaban 15:54

Right. 100% under percent, and it's just like brushing our teeth, right? I don't brush my teeth, or get my teeth clean, just that one time I go to see the dentist that year, or I don't just clean my house once. But it's this this constant work. And the thing about this constant work because we have this this thing in our brain where we think that progress is supposed to be linear, or we think that work is supposed to be linear. And it's not because that constant work means that I am accepting all of the things happening in my life as I continue in this journey of transformation, which means there will be losses, there will be difficult moments, there will be injuries, there will be things that come out of nowhere that I didn't expect them to be. And can I be more flexible, can I be more adaptable with the things that happened, because that's what transformation is, if I can change my mind, which means I can change my belief systems, which means I can change the way I think and therefore all my emotions that come along with that, than the way that I can handle situations look very, very different than my old self, which was very limited maybe in the way that it thought about certain things. And the way that it reacted to certain things will be very different than how I react to things now. And so yes, transformation is this constant work in progress, the work never ends. But the beautiful part about that is there is a flow and we aligned with the flow of life, which is ebbs and flows, which is really great things happening. And then And then really painful things happening to us at the same time. And regardless of what's going on in my life, regardless of my environment, whether I live in Montreal, or I'm on the moon, or I'm traveling or people come in and out of my life, my rituals don't change. And so that's one thing when we want to ask ourselves, have I really transformed, maybe we can look deeper into ourselves and ask ourselves, Is my transformation dependent on my environment? Or is it truly from within because I think we saw this in the pandemic. And I saw this at my gym, too. I had people that would come in, I mean, really religiously for years. And they were so like, keen on their health and fitness, they did not miss a single workout. But then the pandemic happened, the gyms disappeared. And so did that tie with all of those behaviors are those rituals. And so if I'm dependent on a gym for my transformation, then is that really coming from within? Because what would happen if that gym closed down? What would happen if the trainer changed? What would happen if things in the gym change? And then I no longer can connect? What does that mean, for me? Does that mean that I still continue to honor who I am, and honor the important values in my life around my health? Or does that mean that also changes. And so that's also another way that we can look at transformation is that I'm really driven by my own desire to become that reflection of my highest self, and that has nothing to do with anyone around me. And at the same time, I can match the ebb and flow of life.

Philip Pape 18:39

Yeah, what I hear you're saying is, we really don't have an excuse to be a victim, because that's what you alluded to before. Because the exception to the rule is when things are routine and perfect. It's rare, right? People expect, okay, I have a plan. And I'm just gonna do that plan every day. Day two, something happens day three, something happens. And you're so off the so called track, right? Like people use the track or the wagon, which doesn't exist, which doesn't exist, it doesn't exist. It's an ISA, like it's as Broad Avenue that you're just meandering through life, or so think of Bruce Lee's you know, water analogy. He said, I don't know exactly how it goes. But he's like, be like water where you just kind of shape yourself around everything, but you keep moving forward. Okay, so what about then somebody might say, well, what if I am in the short term, still trying to achieve some results, right? Like, like an athlete will try to win games or, you know, trying to get a new maximum on their squat or whatever? Maybe it is fat loss. I don't I don't care a result. How can you align that or fit that within the idea of transformation?

Sherry Shaban 19:43

Yeah, transformation will be the sum of all results where the results could even maybe be going in the opposite direction, right. And so that's also the other thing, I could be training so hard for something I'm training for this race day, and all of a sudden race day comes and I didn't even come close to peering, but that's still a result and so If we're so focused on a result, or focused on a positive outcome where success is attached to that positive outcome, or joy is attached to that positive outcome, that's when we have a problem. Because then our emotions are going to yo yo and roller coaster along with that outcome. And so I've had horrible results before, right. But that doesn't drive me away from my transformation, because it's kind of like looking at all the small battles in a war. There are many small battles, you win some, you lose some, but ultimately, there's still this ongoing nature around it. And so the moment that we can embrace that and understand why it's a bad training day, that's cool. That's fine. Or I was expected this today, but it didn't happen. That's okay, that I still have faith. And that's the thing is, when we harness the energy of transformation, and we're not just focusing on results, what we're also doing is harnessing patience, and harnessing faith, and integrity. And so I can become patient when things don't go my way. If I'm doing all the things if I'm eating in a way that serves me, and I am training, and I'm following my entire program, and maybe the results don't reflect that. If I can harness that energy of patience, then I know that it's only a matter of time, where things will finally align in the way that I hope and expect them to

Philip Pape 21:14

know that that's a beautiful image there. Sure. I like how you said that. Because there are a lot of people are not lazy, right? They're working hard. Yeah. And they are taking action. And somehow it's not getting them where they want to be. But they are if like they're working with you. And they're they're understanding the psychology of their identity and trying to shape their identity. You kind of take that in stride and learn from that. I mean, you just triggered me with multiple times in my life where I just completely failed. Like last year, I did a speech contest, and I blanked out for like minutes. And it was horrible in the moment, but afterward, I'm like, Wow, I'm glad I went through that. Because do you know how much I'm gonna be able to change? Or I just had surgery since the last time we talked? And it's like, yeah, I gotta find a way to train right Wednesday's training day. I don't care. It's training. But I'm sure people can definitely relate to what you're saying. So let's talk about the D word. Yeah, okay. Let's talk about the D word. Because I think that will fit nicely into the context of all of this, because, at least for me, when I think dieting, I think several different things. So let me just tell you what I think are the top, I think multiple definitions. One, I think a calorie deficit, right. Another is, I think, restricting foods or trying to follow rules for a diet. Another thing I think of is maybe how we eat a dietary pattern. And another is trying to get a result like right, trying to lose fat weight, whatever. Or the other way even build muscle. So define what you mean by dieting. So we're on the same page. And then let's talk about why dieting in that context fails. And what's more effective.

Sherry Shaban 22:45

So good, you've really great questions. So I like what you said, Because kind of everything that you said was true. Okay, so I'm actually so behind everything that you said. And so when when we're looking at our goals, first and foremost, there's nothing wrong with wanting to release weight, there's nothing wrong with it. There's nothing wrong with wanting to change your physical body, there's nothing wrong with wanting to be the highest version of yourself or become stronger or have more endurance. So all of those things are amazing. And now when we look at that, and then we ask ourselves, okay, well, then what's wrong with dieting? Well, here's the thing kind of coming back to where we were talking about when it comes to mindset. It's very different Celebified come into a party and you say, hey, Sherry, do you want to drink? Do you want to drink? And I say to you know, Phillip, sorry, I can't, I can't I can't have a drink. Versus No, Philip. Sorry, I don't drink. Now, it almost sounds the same, because in both ways, I'm declining your offer. But when I say I can't do something, what I'm actually implying is that there is a desire, and what I'm doing is going against that natural desire. But when I say I don't do something that now reflects who I am, that's part of my personality. And it's true. I don't drink so I don't have a hard time turning down alcohol because I don't drink. And I don't know if you know what poutine is, but I'm from Montreal and poutine if anyone's listening and doesn't know what it is, it is this thing. This this dish of of French fries, I think swimming and gravy with like, kurtal cheese on top. I've never had it in my life, and I never will. And it's not because and people. I'm gonna I'm gonna call up your house and force. Everybody you know. And the reason why I haven't I've never tried it was not because I was restricting or dieting, but because nothing about it appealed to me. And so the word diet that is negative that where it is talking about a restriction, that's the one that can become harmful if we don't readjust the mindset around it because what happens in the brain when we deny ourselves so something against that desire when we prevent ourselves from happening, having it what we end up doing is actually building this reward system with the hormone dopamine. And so when I want chocolate cake, but I'm on a diet, and I can't have chocolate cake, and all I think about is a chocolate cake, because that's true, by the way, Philip, I love chocolate cake, that would be a restriction for me. And so what ends up happening is it builds this reward system in my brain. So then the moment that I have chocolate cake, I get this insane flush of dopamine. And now my desire for chocolate cake has increased tenfold. And now I want that chocolate cake even more than I ever did. And that's where we can start to see patterns of binge eating, and out of control eating, which is not uncommon around athletes, or fitness competitors or people in the bodybuilding world, because that's exactly what happens. So what's different than around wiring and rewiring the brain is to have that thing not even be a part of something that you desire. So if I don't even desire it, then I'm not restricting. And so the danger of restriction then comes from this reward system that is built up. And now the other thing about dieting, too, is that there are a million diets out there. And we just have to ask ourselves, well, why is it that we live in North America, where food is abundant, where science and information is abundant? Where diets are abundant? And yet we are the one struggling with weight and health the most? Like why is that? Yes, absolutely. We have fast food and we have processed foods and we have all this other stuff. But is that really the issue? Or is the issue that we're so focused on weight and on body image, and told from a very, very young age that we should look a certain way. And that's generally the people that I work with. And actually they started dieting, something like when they were eight, nine, even 12 years old, already started dieting. And when you get in from get into one diet, and then move on to the next, what you actually start doing is becoming very confused around food because this diet says that we shouldn't have carbs, this diet says that we should have carbs This one says we shouldn't have meat, this one says we should have meat. This one says eat breakfast. First thing you do when you wake up, this one says don't eat and you should fast. And by the way, all backed by science all legitimate. There's there's enough scientific data to prove that each and every single one is correct. And so what we've done is create these restrictions for these massive reward systems in our brain and at the same time confused ourselves like crazy around what information is correct that we no longer intuitively recognize the cues that our body's constantly giving us to be hungry, or when we're satisfied, and we're full or when we're missing something. But now everything is thought processes first, before we take action, I have to think about what I want to eat, does it fit in my macros that I eat enough calories? Or should I get more protein, there's more thought involved versus intuitive. Calling upon the signal that's already actually telling me what it is that my body needs

Philip Pape 27:47

at the moment. It's very interesting, because you and I agree on 99.99% of stuff. We really do. And just I love the way that you explain that in the context of the reward system and the binge eating. And the fact that there is science, I'll say cherry picked to support this or it's incomplete, if you will, right. Because the psychological aspect you're talking about, I'm sure there's science on that, as in fact, I know there is I know they've studied rigid dieting versus more flexible dieting, for example. And it comes down to adherence, often, more often than not, and that is also science. So the question is what you know, what do you believe? Right? That's the crux of what you're getting to is that people are either misinformed or just overwhelmed with the information. So what is the biggest of those myths about dieting that you wish would just finally fall on its face and go away? Because there's so many?

Sherry Shaban 28:42

Yeah, I think it's probably that there is one way we're supposed to eat. And I think that's the issue really, is that we're on this journey, this lifelong journey to find the secret, what is the secret to weight loss, like, and then we see this everywhere, right? This this is like a major attention grab 10 secrets to weight loss, right? And so we're looking for this, we're looking for this magic pill. But the truth is, if you just take a couple steps back and from a third person perspective, you just ask yourself, Okay, well, how can this be logical because if I looked at the evolution of the world and the evolution of man on every single content and every single type of environment, I would see that here, these people lived off of whale blubber and meat, that makes sense. And over here, maybe people lived more off of the land and ate plants because there wasn't anything available to them. And so when you start to see that we've actually evolved eating a lot of different things, essentially eating what the land gave us, then none of these diets really make sense. There's, we don't talk about carbs anymore or fats anymore. We can also go to Italy and to Greece, where they eat a lot of carbs. And we can find many Blue Zones there. People living over 100 years old and very happy. So clearly, it's not about the potatoes either. But really the key is to tune into what works for you. If something doesn't feel right if you're forcing yourself like you set up on your fortune. yourself through diet and exercise and you're really going against your desire. That's where we can start to create all of these self sabotaging patterns in the brain where we start to do self sabotaging behavior. And so what we need to just release is this idea that there's this one way to eat because what works for you Phillip may not work for me and what works for me may not work for you. And the goal is to really just find what works the best for each person, individual. And just follow that and have this become this massive science experiment. And by the way, this, this doesn't mean eat a dozen donuts for breakfast and see what happens and then go to McDonald's for lunch and see what happens. That's not what it means. Because I think if we ate doughnuts all day long for days and processed foods, our body will would rebel if it wasn't off limits for us our body be like, okay, dude, just everything else. Right?

Philip Pape 30:50

Yeah, yeah. And I was thinking of like, just a catchy phrase, right? You know, If It Fits Your Macros, if it fits your body, right? Like, if you had to, like, just simplify it to, okay, there's not one way to eat. But if there's one way to state this, it would be if it serves you, or like if it works with you. Yeah, exactly. So, which is which is very similar to what a lot of what I say even though I do get caught in the trap of using numbers and things like with carbs, and protein targets and stuff, so maybe we could explore some of that

31:20

out to Philippe and hopefully for a long time, and know how passionate he is about healthy eating, and love his strength. And that's why choosing to be my coach, I was no stranger to a dieting and body training. But I've always struggled to do it sustainably, Philip helped me prioritize my goals with evidence based recommendations, or not over stressing my body and not feeling like I'm starving. In six months, I lost 45 pounds without drastically changing the foods I enjoy. Now I have a more balanced diet, I weight train consistently, or most importantly, I do it sustainably if a scientifically sound healthy diet and a Langstrom body is what you're looking for. Philip Pape is your guy.

Philip Pape 32:05

I want to talk more about intuitive eating, which I guess I guess it does run counter to the typical diet culture, right? Even though people heard the term, define intuitive eating and be and I asked this because there's the in my opinion, the example you just gave about eating as much donuts or McDonald's as you want. In version of intuitive eating. Yes, I've seen that. Right. Which is like, just listen to your body. But without any training or education or any any feedback or experimentation. And therefore you're not, you can't really trust what your body's telling you necessarily. Versus you've got to somehow go through a process to kind of get out of the typical and get into this more transformative mindset. So tell us about because I want to know, like, if I wanted to become an intuitive eater, right away, what were the steps look like?

Sherry Shaban 32:50

So good. I think you said something so so important, because you said how do I go from eating all of these things, and then just suddenly listening to my body? Right. So that's actually step number one. And there is a place for tracking, by the way. So I want to also add in here that I'm not anti tracking, because it always has its place, especially when we're trying to understand what we don't know. Like, we don't know what we don't know, Philip. So if I've been, you know, I've been raised in this environment where, you know, my mom fed me box foods, she did her best, let's say she fed me box foods her whole life. And we had microwave dinners, and she was working three jobs. And she was a single mom, and she just really really did her best. By the time I become a teenager or maybe a young adult, I don't really know enough about nutrition because I've just haven't been exposed to it. So for step number one is just just to learn the basics and not to get so caught up in the minutia, or the details of every little thing and feel that we're doing things good or bad, or I'm doing it right or wrong. And so that's where we start again, that's that slippery path where we start to develop that self sabotaging behavior. So first things first is just to get comfortable with the information, it may actually be new information for some people to learn that juice is not really serving us or there's so much sugar and juice compared to eating the fruit straight up. Or maybe all of those health products that are claiming to be health products and marketed to us as health products are actually not that healthy for us. And they don't actually differ very much from chocolate bars.

Philip Pape 34:17

Let me there. So let's take the juice example. Let's say let's say pure fresh squeezed orange juice versus an orange, right? How do you communicate that and explain it to a client or somebody educationally? Do you? Do you make it more of an objective comparison? Or do you put a little bit of judgment on it kind of I heard that a little bit in there of because it has so much sugar in it has so this it's not so great for you. And even the word great is a little bit of a label and I'm just call it calling you out on your own thing because I know you're aware of that. How do you do that? How do you communicate that?

Sherry Shaban 34:46

So it's really understanding the basics of what the body actually needs. And what we can do is we can maybe rewind 100 or 150 years to really see how we ate and so we don't know what the body needs eats any more, because the majority of the food that is available to us is actually food like substances not really food. It's like the kind of kind of a version of food but really didn't come from a tree

Philip Pape 35:10

pre digested. Together. Yeah,

Sherry Shaban 35:13

absolutely. And so it kind of has to start, there's just this basic understanding of how the body works, the hormones in the body, what the body needs to build itself. And then from there, you can start to reverse engineer as to what the food would look like.

Philip Pape 35:25

Okay, go ahead. No, no, okay. No, no, that's perfect. I love that of like, understanding. Okay, well, Orange has fiber, and fiber helps with this. And this, this physiological, and maybe that's why we want to eat an orange rather than drinking orange.

Sherry Shaban 35:37

Right, right. Okay. Yeah. Yeah, absolutely. And then, and then from there, we can start to get into the intuitive signaling because my body can't intuitively signal for certain things, when the majority of what I'm eating is not real food, all of that all those chemicals interfere with the signals. So of course, like I bypass my hunger signals, or my fullness signals. And so there's, there's this level of first just understanding Well, what is what is the food that fuels us the best? What is the food that serves us the best, it's not saying it's good or bad, because maybe a piece of cake can serve you too. But what is the food that serves as the best and what is the food that we are actually meant to eat? And now that's kind of coming back to diets. And what kind of brings all diets together is most of the time most diets focus on eating real foods. Maybe this side will tell you reduce the amount of fats here or take out the fast completely while this diet tells you takeout carbs. But what they both are kind of saying that sounds similar is eat from the land, eat food that is actually real that comes from nature. And so if we start there, we can then start to become more in tune with the natural signals of the body, and not the signals coming from the other chemicals or the other unnatural substances that we're putting in our body.

Philip Pape 36:54

Let me ask you this, because you mentioned chocolate cake earlier. Yeah. How does? How do you put that in the context? And I'm getting kind of nitpicky just because I know Yeah, please do this. You've got this element. Yeah. You're, you know, at a birthday party, your grandma made the chocolate cake. She used a cake mix and some sort of oil, you don't know what it is. And you said you love chocolate cake. And I do too. I love chocolate, everything. It may not be optimal for your physiology. Right? Perhaps I don't tell good based on everything. You just said how would you I don't want to say justify it, because it's really just your choice. But for a potential client who's like struggling, okay, well, what do I do here? What I do here? What do you mean? Like, can I never enjoy this stuff? How would you answer that?

Sherry Shaban 37:36

Ah, so good. Yeah, have the damn cake. Right. It's about having the cake because you restricting yourself from having the cake is actually a greater problem and more harmful to your body than actually having the cake. That's if you desire to have the cake. Now I could have come to that party and I saw the cake and like actually don't want to have a piece. That's not a restriction. But if I wanted a piece, and I'm watching everybody else have a piece and I really wish I could have a piece but I can't have a piece because, well, all these things in the sky, and I'm off sugar, and I'm off carbs. And that's very different. Because what ends up happening now is I'm building up that reward system. And so the other thing too, is about quantity, right? So there's a very big difference between having a whole cake or six pieces of cake versus having a piece of cake. And we need to get to that place because I actually like to see my body as this temple, where if I give it sugar, it can handle it. Now, that doesn't mean I need to use it and give it more sugar than it possibly needs in one day or even in one city. Again, that becomes the harm. And that's where we start to see this ease.

Philip Pape 38:43

Yeah, yeah, I love that. What was I going to ask? I got so into what you're saying that I was gonna ask something about that relate to the quantity, the quantity Yeah, it's so true. Because when you do your step two of developing intuitive signaling, right with your satiety signals that and you start to I guess, desensitize yourself to the the overly flavored processed foods we have you'll find that like you don't want that big of a piece of cake. It's kind of a rebel repels you would you still want to be you wouldn't be polite, there are so social implications and all that and there's also the fact that delicious to some extent, but you know, if you have this bigger piece of cake, it's not gonna feel so great the next day, so I love that level of balance. And then so we talked about signaling and hunger. How do you differentiate how does someone learn to differentiate where hunger is real physical hunger versus emotional hunger for example?

Sherry Shaban 39:36

Ah, so good so good. All right. So let's let's go through emotional hunger first, because this is a really important one and it's interesting football say that the when I when I was sharing in the beginning that I really help people overcome emotional eating or binge eating. What I've actually noticed is that those who've been struggling with their health or their weight the longest, it wasn't because they Have a discipline problem. It's not because they didn't have the best meal plan, it wasn't because they found they didn't find the right diet, it was none of those things, in fact, that had nothing to do with food, but had everything to do with the inability to sit in an emotion with not having the tools to be able to manage an uncomfortable emotion when it comes up. And so the way that it looks like when we emotionally eat or when we binge eat or boredom, ie boredom, also being another emotion that we're uncomfortable sitting in, what that looks like, generally is it starts with a trigger. So the trigger is something that is provoked by one of the senses. So either I saw something that triggered me or I heard something, or I smelled something, or I tasted something, or I remembered something, and even the memory of something is generated by one of our five senses. And so there's a trigger. And now the trigger gave me this emotion. So I have this uncomfortable emotion. And I don't know what to do with it. So maybe it was the end of the week. And I had a really, really long week. And then on Friday night, in the afternoon, as I was checking out of work, my boss came up to me and told me how disappointed he was in my performance all week. And I really bombed that meeting, and I need to prepare better. So now, I come home Friday night, that was my trigger. Now I'm feeling like, Man, I'm such a loser. Like, I tried my best this week. And I it's never enough, no matter what I do is not enough. I'm gonna get fired. And now I've got this uncomfortable emotion. I don't know how to sit in it. And so what I want to do is numb it. I self medicate. And one of the things that we use for self medication is food. Sometimes we can use drugs, sometimes we can use alcohol, sometimes we can shop sometimes we can gamble, sometimes we can turn to sex, it's all the same. It's a dopamine hit. And so it gives me a temporary relief. And then after that temporary relief, all of a sudden, I start to feel guilty, I start to feel ashamed, I start I start to feel disappointed in myself, because I said this week, I was going to work really hard with my trainer. And I was not going to eat any sugar. But here I am, I'm having sugar. And now that I'm already here, well, I may as well just finish the whole box of Oreos since I've already finished one row. And I'm going to start my diet again on Monday. And so that's an example of a cycle. And so emotional hunger can be identified when there's a trigger that made us feel a certain way. And now, of course, I'm saying all these things that I'm giving you step by step flow, however, what's really happening is on the subconscious level, so I'm actually not aware of this. But in order for us to become aware, we just have to first know that this is happening. So how do I do that? Well, I'm about to eat something. And maybe before I start eating, I can ask myself, why do I want to eat this? And it could be then a very simple answer, like, Man, I'm bored. I'm nothing else to do. Or I'm really excited, I'm celebrating or I'm really sad. And so we just come back to that emotion. And then again, reverse engineer, well, what triggered that emotion? Why did I feel that way? Someone say something like what happened that made me feel this way. Right. And then we understand that the reason why we're eating is emotional. And so when a person has an emotional eating pattern, there, they are aware of it, because they noticed that no matter what the circumstance is whether that the circumstance, give them a positive emotion or negative emotion, what they start to recognize is this inability to handle stressful situations in their environment or in their lives without resorting to food. And oftentimes, it's also attached to another substance, it could be marijuana, it could also be alcohol.

Philip Pape 43:36

It's really important, I think, like you said, to create awareness, really around everything. So I love that idea. And I'm sure again, this is where methods versus principles, there's probably many ways to create that awareness, like you said, Ask yourself, maybe a diary, all sorts of ways to do that. But I also want to point out to the listener, that what you mentioned very early in the podcast about having the identity of an athlete, I think, personally, that also changes this because as you start to find positive ways to channel the reason you eat, it kind of crowds out or takes away from the desire need to eat emotionally, I've seen that, you know, it's like these physical changes where you don't necessarily have to go to a psychiatrist and diagnose this, you can do some practical things and get there. That's just what I've seen. I do I know, we only have like, 10 more minutes. So and I have like a bunch of questions that I'm not going to get through as usual. I want to jump to the aesthetics and the physique part, because the listener might be thinking, you know, are there mixed signals or not? And I know there aren't, but I want to, like address that with you. So the first question is the million dollar question is how do you have a six pack and defy these traditional norms of dieting and excessive exercise that everybody thinks they need to do?

Sherry Shaban 44:47

Alright, so yes, so so it's so interesting. I'm actually really happy that you brought that up because there's this fine balance that we want to have between the two concepts, right, because to your point, you can go on Instagram by the way if you hashtag into it. Eating on Instagram, please don't listen to what's being said like really go to to a resource such as a book, or a person who's really like a psychologist or a nutritionist who's who's doing this work, because there's a lot of these videos that people intuitive eating donuts and intuitively eating their pizza. And that's one intuitively eating that is actually promoting you to eat foods that don't serve you. So to answer your question, Philip, yes, I'm I'm resting 16 17% body fat. This is this is without adding effort. I don't eat certain foods. And I don't, it's not because it's a restriction kind of what we said in the beginning, it was more around aligning my values. And so the first things first is really identifying what it is that you want to create in your life. That is the number one thing what is it that I want to create? What is that vision of my life? Because if I ask somebody that question, and it's actually the first question, I ask anyone who starts to work with me, I asked him, What is it that you want? Like, what are your goals, now that they do fill up, they list all the things they don't want, they talk about all the things they don't want to do. And actually, most people are not very clear as to what it is that they want. And so the first thing is getting crystal clear around what it is that you want that you want, not what other people expect you to want, but what it is that you want. So that starts there. And then if let's say my goal is, let's say my goal is to release 30 pounds, if that is my goal, instead of focusing on the doing, which now gets into the diet mindset, because if you tell me Sherry, okay, your goal is to lose 30 pounds will fill up, I'm going to do anything, anything it'll take, I can even chop up a limb to make that happen, because that's my goal is to lose 30 pounds. So instead of focusing on the doing, what do I have to do to release my 30 pounds, instead, we come back to the being, who do I have to be to be that person who's 30 pounds lighter. And now that starts to look a lot different, because now I can find a set of values, I can find the personality type of this person, I can find a list of habits that they do in their day. And now what that starts to look like is something that is measurable and something that I can start to incorporate in my day to day life, I can actually schedule that stuff in. So if I had no idea what it would be like if to be a person who's 30 pounds lighter, I would maybe find a mentor, I would find somebody and I would model them. What are they doing? What time are they waking up? What are they having for breakfast? What are they eating? Where are they drinking? How much movement are they doing? How are they thinking, how are they behaving, and look at their diet. And in this sense of the word diet is not just what they're consuming through their mouth, which is beverage and food. But it's also who they're talking to. It's the conversations that they're listening to. It is the news that they're watching on social media, that is all diet. And so once I have the set of values and the set of habits, I can then start to schedule them in. And so when you asked me well, how do you have a six pack, but you're also anti diet, I'm so focused on me the being, which is I love to train, I train maybe twice a day one is usually outside. So it looks like the 75 hard but apparently I've been 75 Harding for like the longest time. And that workout outside sometimes can be a look with my dogs. Sometimes it can be a run, sometimes I could cycle and then I'll do some sort of resistance training. And why do I do resistance training? Well, I do resistance training because there was a time in my life where I relied on other people to bring me to the bathroom or to shower me. But I do resistance training. Because it's so important. For me, it's one of my core values, that I'm able to do everything for myself and be completely independent up until my very final days. And so now, as I'm focusing on all these values that are important to me, which is eating the foods that served me because if I eat sugar, I feel my back. If I eat processed foods, I feel my back. So I'm focusing on foods that make me feel good. I'm focusing on Exercise and Movement that makes me feel good. And as a side effect that the body follows. Because really, the body, our physical body is an outward reflection of our internal environment, whatever is going on inside mind, body, spirit, whatever is going on inside. That is what the body will reflect.

Philip Pape 49:04

Yeah, I couldn't agree more when when you see people align more with their body and their values and what you said, your your diet, and that's why the word is so confusing because it can be used in five different ways. Right? But you kind of your lifestyle is what you're alluding to, and you're being then sometimes these things naturally happen. What I do wonder is somebody who let's say, gets into that situation where they're dialing everything in there. They're serving themselves and being an athlete. They're training like they want they're moving like they want they eat in a way that feels great. How is that? What's the difference between being at maintenance doing that versus you still have some weight to release? What's the process? You take clients through on that because there's a little bit of maybe discomfort that you need from being in a deficit to lose weight? Maybe not. I want to hear I want to hear your take on this because it's like, if you just be like that, aren't you going to more or less maintain your weight? or not because of body composition or other physiological changes going on.

Sherry Shaban 50:04

super interesting. So I think I actually want to just dive a little bit deeper into this question. So what I think I'm understanding from you is, well, what would happen then if suddenly a person puts on weight and they and they're no longer in maintenance phases? That what you're asking?

Philip Pape 50:20

It was a very terribly worded question. Very simply, if somebody, let's say somebody has, they feel like they, they're not the body that they want to have, you know, physically they want to, they want to look more like you, Sherry, and they, they're doing all the things that are, are great for their lifestyle, and it feels great in their training and doing all the things they're eating well. And that's good enough to sort of help them maintain their weight. But now they actually want to lose weight. So to me, again, I think more in terms of well, you have to have some sort of release of energy in your body, which is going to cause a little bit of hunger and things along the way. How do you make that happen?

Sherry Shaban 50:55

Oh, so good. Okay. Yes. All right. So the calorie deficit. So there's, there's sort of four components that we want to look at to have a transformation and coming back to what that definition of transformation was in the beginning, which was that result that is a completely completely different embodiment? And then what we first started with, so yes, there there is this changing around the nutrition that needs to happen? Right, and the changing around the nutrition? I think we already talked about how it's important to really focus on the foods that serve us not only because we know that they serve us, but also in terms of how we feel. Now, any calorie deficit that happens for too long as you know, the body starts to backfire. And so if there's a calorie deficit, we just really need to identify what that means. Because Am I deficit in what I'm currently eating and consuming, or am I in a deficit, but it's actually how much I need to sustain my body weight, there's a very, very big difference. So if let's say right now, sitting here, I need 2000 calories to maintain my body weight. If I am eating 3000 calories of food, and I am in deficit of 1000 calories, I'm still eating enough to maintain my body weight and maintain more importantly, the energy that my body is requiring. If I go below that, that's where we start to see detrimental effects. Specifically, that's where we start to see reducing the metabolic rate. We're starting now to tap into lean body mass. And as we know, we have other effects that happen there. And so that's the number one thing is just to really understand what this calorie deficit is. Because when we say we want to release weight, what are we really trying to release? Is it numbers on the scale? Or are we trying to release body fat because then the approach is very different. So we want to get specific around that. Let's not keep saying I want to lose weight, or I want to lose 10 pounds, I could make someone lose 10 pounds of fat. Now that looks very different. And my approach will be very different. So that's the first game.

Philip Pape 52:51

Okay. Yeah, my last episode was called fat loss versus weight loss and exactly the same thing. But yeah, what I was what I was getting more was like, once everybody's dialed in everything, and they still want to lose the fat. Do you? How do you have them go into a deficit? Do you have them listen to their body and just kind of reduced quantities? Or are they actually tracking calories, even though it's intuitive,

Sherry Shaban 53:09

so interesting. Okay. So I talked about the nervous system being in either a protection mode or safety mode. And now this is really where all of the magic happens. Because everything that we're talking about right now, Phillip is controllable factors, which is I can control the amount of water I consume, the exercise I consume, what I eat, what I don't eat, theoretically, I can control all these things. But what I actually can't control is the effect that my body is having on that food, unless I understand what's going on on a nervous system level. So we have the central nervous system. And we have the autonomic nervous system, the central nervous system is a spinal cord and nerves, and that is responsible for active movement or voluntary movement, then we have the autonomic nervous system, which is the nervous system that governs all of the other functions of the body that are on autopilot. And now that's heart rate. That's blood pressure, that swallowing that's blinking, that's, that's the creation of hormones, and so on and so forth. And so when we are when we are naturally at rest, or when we're feeling joyful, we actually are in what we call safety mode. Safety mode is also known as rest and digest. And during that mode, the body doesn't have this tendency to or need to store extra extra fat or excess fat or excess energy. And so when we are in a space where it's just becoming so confusing as to why is it that I'm not releasing weight, I'm doing all the things I've reached this the stagnant point I can't break free from it and I'm just don't understand do I need to get into more of a calorie deficit? Well, we can actually start look at instead is where's the nervous system? Because if I'm in protection mode, which is fight or flight, my body's actually going to favor me to hold on stored energy. So I know that I'm in protection mode when I'm always under stress when I'm feeling super angry or my emotions are in You're and anxiety and fear and depression and worry and all of these emotions, the more I'm in those emotions, the more I'm in that protection mode. And now my body's not working with me, it's working against me. So all this the safe to answer your question is when a person gets that point where they're, they've stagnated, they're not seeing any more release of weight, instead of going to cut more calorie deficit as a solution. Let's see where the nervous system is up. Because if I'm living in a space where I'm constantly stressed, and I'm constantly in fight or flight, then I'm constantly also favoring stored energy. But if I'm, if I'm able to get my body into safety mode, where it's relaxed, where it doesn't feel that there's a danger, or a direct threat of scarcity in the environment, my body doesn't have that need to hold on to stored energy. And so we work with the nervous system in order to shift it into a place where it can actually naturally release that way.

Philip Pape 55:51

You know, it's beautiful that we use different language for the same thing, Sherry, I love that like it totally, it's amazing. I'm glad we have this conversation today. Because it's, it's taught me a lot to about where, where you're coming from, and kind of the intuitive eating perspective, but the idea of releasing, of stress on the body with the nervous system, I almost think of it as the opposite of that, or not the opposite. But the other side of the same thing is, you're increasing your expenditure by reducing stress on the body. So therefore, you're able to be in a bigger deficit than you thought you would be at kind of a natural setpoint with all your other activities. Yeah, I was, I was just curious, I was trying to get it like, okay, the very first time somebody wants to release weight, do you put them in a deficit? But I think what you're saying is, by aligning everything to your needs, the body's going to kind of shift toward accept point anyway, you're kind of going to naturally be in a deficit until you're getting to your normal kind of setpoint of body fat. So beautiful. Yeah, that have I have that right. I didn't like Miss.

Sherry Shaban 56:48

No, it's, it's spot on. And it's so interesting, because you and I were doing the same work. And we're approaching it very differently. And I think what's so beautiful about that, as it resonates with different people, and so a person who comes let's say, to see me, I will put them on a calorie deficit or even have them know it's on a calorie deficit, we start with what is the highest version of yourself? What are the values tell me what the driving emotions are of that person, tell me what their habits are. And tell me what that what their character is like. And once we know what that is, we can then extract habits, those habits, now we start to stack them. So it's called habit stacking, where now we apply the rule of addition before subtraction. So I'll have them add more water before they stop drinking juice or coffee, I'll have them add more vegetables before they stop doing this. And actually, what they end up doing is changing all of their nutrition, but they don't they don't track it. They don't say I'm on a calorie deficit or watching my carbs. They just end up being that person through all of the small little actions that through applying all the small habits, they transform into that butterfly without it being this okay, checklist. I did my workout today, I did this today. Instead, what we do slowly start to add on those habits. And now it's irreversible. And now you're a brand new person, and it's impossible to ever go back. Wonderful.

Philip Pape 58:03

Yeah. And some of that full brings us full circle to to add him in the things that serve you and it sort of crowds the other stuff out and it becomes part of your life. I want to ask this question, because I asked him all guests, cherry, and that is what one question Did you wish I had asked? And what is your answer? Whoa, hmm.

Sherry Shaban 58:26

They I think I would have loved that you asked maybe more about the importance of spirituality in this whole entire process.

Philip Pape 58:34

Okay, tell me about that.

Sherry Shaban 58:39

We are so caught up in the matrix. And the matrix is the three dimensional world where we are so focused on action reaction. But oftentimes we forget that we are, we are not just our body. And we're not just our mind. And we're not just our emotion, but we are the witness of all of these things. And the moment we can tap into the witness where we are witnessing the things happening in our body, and we're witnessing the emotions, we're witnessing the thoughts and not engaging them, we create this separation. And through this separation, we're then able to identify what that highest version of ourself is, and realize that everything around us that we're experiencing is just an experience. And we're not so stuck into our day to day problems, we start to understand that living and thinking the present moment means peace and stillness. And when we are fixated on thoughts in the past, or things that happened to us in the past, that brings up the emotions of sadness and loss and regret and remorse. But when we're focused also on the thoughts of the future, that's where we feel stress and anxiety and feeling like there's this uncertainty and fear ultimately. And so when we're in that place where we can operate from that consciousness from really understanding that the party is the body is something we experience and the thoughts are something we experience and the emotions are something experience. Then actually transformation becomes so easy And you realize from that place that you can actually create anything that you possibly want.

Philip Pape 1:00:05

I can enhance that in any way that is so gorgeous. And I would love I would love to dive into that again in the future because that is so good. I, you and I think differently in certain ways, but we're also both deep and philosophical about things. So I wouldn't even have asked about spirituality and yet, I totally get it. So and I'm sure the listener does as well. So thank you so much for sharing all of this. Where can listeners learn more about you and your work?

Sherry Shaban 1:00:31

Thank you so much. You're really great Philip and I love this conversation every single second of it and I have a feeling we'll do more of these in the future either on my iPad podcast or yours, so if anybody wanted to reach out they can find me on Instagram at Sherry Shaban fitness or check out my website also Sherry shaban.com

Philip Pape 1:00:49

Perfect I will put your IG and website in the show notes so people can find you, Sherry again, this was a pleasure. I loved it. I mean some some of these interviews just go by so fast. I wish we had another hour. We'll definitely connect again and I hope you have a beautiful weekend.

Sherry Shaban 1:01:03

Thank you so much Philip. Be blessed.

Philip Pape 1:01:07

Philip Pape 10/3/23 Philip Pape 10/3/23

Ep 110: Macros Aren’t Enough – Flexible Dieting vs. IIFYM

Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You’ll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[1:44] What is IIFYM
[5:01] Personal experience with tracking macros
[7:00] Importance of fiber and its health benefits
[8:50] Transitioning to the flexible dieting approach
[10:57] Quote about flexible dieting from Alan Argon's book
[12:02] Different approaches to tracking and precision in flexible dieting
[16:47] Tracking fiber for improved health and fat loss
[18:25] Setting a maximum for saturated fat intake and tracking micronutrients
[19:24] Tracking workout nutrition and biofeedback
[21:52] The impact of meal timing and food choices on digestion
[24:10] The importance of sustainable and flexible dieting approach
[25:14] How do you do flexible dieting?
[31:01] Free 30-minute breakthrough session to achieve your fitness goals
[32:47] Outro

Episode resources:

Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan Aragon
Ep 59: Why You Should Track Your Food
Book: Flexible Dieting (Alan Aragon)
MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

I FIM is really about hitting your macros no matter what you eat. Whereas flexible dieting is about selecting foods to serve your lifestyle, your goals, your values for multiple dietary variables that may include macros, but also many other things that support how you feel and perform. Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in. Wits & Weights community Welcome to another solo episode of the Wits & Weights podcast in our last episode 109 lifting weights at any age on a platform of strength with Andrew Romeo, Andrew and I talked about the concept of a platform of strength, making fitness fun, and lots of other topics related to lifting weights at any age. Today for episode 110. Macros aren't enough flexible dieting versus IFYM. The battle is on between flexible dieting, and if it fits your macros or ifitm, you'll discover why the freedom to eat your favorite foods, and only tracking macros isn't enough to achieve real life changing health. I will compare the glaring differences between flexible dieting and ifitm. So you can fuel your body for peak performance, physique and longevity, and make friends with your food foods that serve you and your values. So let's jump into the topic. Macros aren't enough flexible dieting versus i f ly app. So let me just define I FIM If It Fits Your Macros. It's an eating style that focuses solely on meeting your daily macro targets. And the concept originated in the online bodybuilding and fitness forums around the late 2000s and early 2000 10s. Alan Aragon has shared this story I think it's even written about in his book flexible dieting, and it was initially presented as a rebellion against at the time were the traditional restrictive bodybuilding bro diet, right, chicken, rice and broccoli, a very limited range of foods. And the idea behind ifitm was simple like, like many approaches like many diets, in fact, as long as you meet your macro targets for the day, your macronutrient targets, the specific foods you eat don't matter. And in fact, they took it to an extreme of really don't matter at all. And the concept gained traction right because it allowed for a more flexible eating style. With Ay ay ay fim. You could technically eat fast food desert, any other kind of food, quote unquote unhealthy whatever term you want to use junk food, etc. Fast food doesn't matter. I already mentioned that as long as it fit within the calculated macros for the day proteins, fats, and carbs. And I think the reason it became a meme or a seine was that people would ask questions on these forums like, Hey, can I eat pizza on my diet? And they would say, Well, I FIM right. If it's your macros, you can you know, you can eat anything If It Fits Your Macros. And social media, of course amplified this like it always does. With fitness influencers, bloggers adopting the method showing off their indulgent food choices while they have this lean physique, the six pack whatever. And you still see this today. In fact, there seems to be a resurgence on social media about are with nutritionists and dietitians who are obviously paid by the big food companies to plug their stuff not only as if it's okay to eat within a flexible diet, but they actually push it to the point where they say this is a healthy source of nutrition, which is probably a bridge too far. And we're going to scratch all of that today and get to a truly flexible approach is where I want to take you that aligns with you. And while I FIM has been criticized for lacking in other things like you don't think about nutritional quality, you don't think about density or fullness or anything. It still remains very popular. And oftentimes interchange is interchanged with the term flexible dieting because of the psychological benefits. So if you for example, we're used to eating restrictive diets, let's say keto carnivore, something like that, where you've cut a bunch of food out foods out and now you you have the mindset of well, I can really eat anything. But now I'm tracking my calories and macros macros, so I'm going to make it fit. That's actually a nice step along the way along the spectrum I'll say toward where you eventually want to be and it probably has more psychological alignment than the yo yo dieting that you get for On restrictive diets, so I'm not totally bashing the idea as a foundation, but it's not everything. It's in fact, it's not, I'm not anywhere close to everything. And I want to get into these today. So and here's why I slightly defend ifitm at the beginning is because I went through that process myself, when I was first tracking. Well, I first I tried to track multiple times in my life. And the first few times didn't really take but when I finally started tracking using macro factor, and actually got feedback on my metabolism, and then I knew how to adjust my macros each week, I really wasn't thinking too much beyond macros. And yet that took me 80% of the way to where I needed to be until I hit my first fat loss phase. And I realized that you really want to think about more than macros, if you're going to stick with the phase if you're going to be adherent if you're going to be successful. And if you're going to have a bunch of other things regarding your health and energy and performance met and satisfied by what you are eating. So it was a nice stepping stone toward discovering all of that for me. And so I thank it for that. But it's not enough and that's what I want to get to get into today. And here's why. If It Fits Your Macros overlooks a lot of things it overlooks micronutrients, your vitamins, your mineral minerals, it overlooks fiber, it overlooks saturated fat, it overlooks even hydration, like there's things that aren't aren't even technically foods so to speak, that it doesn't really consider it has nothing to do with meal timing, or,

Philip Pape 06:41

you know, supporting your training and activity and all these other things. So we're gonna get into micros, for example, directly affect your training, your recovery, your recovery, your immune system, your overall well being. And right off the bat, if you're simply picking foods because they meet your macros and nothing else you're going to have a deficiency there. Studies have indicated that if you only focus on macros, you're probably because if you've come from a traditional Western diet, you're probably gonna have a diet low in fiber, and essential nutrients like potassium, vitamin D, omega three fatty acids, there was a study in the Journal of the International Society of sports nutrition that argued that while macronutrient targets could be met with diets largely consisting of processed foods, this is going to lead to deficiencies in fiber, and other essential nutrients. And I think that was actually helped a helms article from 2014 helms at all. So right off the bat, we can see one of the disadvantages of only thinking about macros, fiber, in particular, I'm a huge advocate of putting that way up there at the same level of your other macros even though it's a subset of carbs. Because it plays such a crucial role in your digestive health, it helps control blood sugar, it's been linked to lower levels of LDL cholesterol. A lack of fiber can give you digestive issues, higher risk of heart disease, poor poor blood sugar control, and so on. And I just like it for satiety as well when you're in a fat loss phase, and it is associated with more nutrient dense Whole Foods. Similarly, if you have too much sodium, too much saturated fat, which is what is found in processed foods that still can quote unquote, fit your macros, like you could probably eat pizza every day all day and fit your macros with with the right combinations of ingredients. But it's gonna have a lot of salts can have a lot of saturated fat. So we all sorts of things is going to wreak havoc on your system and probably not aligned with your health. And of course, those have been linked to things like cardiovascular disease, hypertension, and other metabolic issues. So I am a big fan of changing your mindset toward one of flexibility and toward the idea of macros and calories as a as the first variables the first set of variables. But then we want to start to include more dietary variables. So that's the phrase I'm going to use and grow that approach into full flexible dieting. So I'm using the term flexible dieting from here on out to define what we mean when when you take a macros approach, and then you add the other 10 things on top of it or variables on top of it that we really need to align with our goals. And this is why we track things like energy, digestion, your progress in your training, right and so on, like multiple things regarding biofeedback, regarding our activity, and start tweaking those variables, those dietary variables based on individual rather than this one size fits all approach. Right? Some people already plenty of fiber, for example, others have very little fiber, so somebody who's not eating very much, I'm going to want to track that as a dietary variable. Pretty early on. If I was working with a client, and we were tracking their food, I'm going to be looking at fiber I'm going to look at saturated fat just out of curiosity if nothing else, but if I noticed that it's far below what we need. Ah that It's a great clue as to what kind of food choices and quality they are selecting. And now we can go through the education process of, well, let's increase the fiber, because here are the benefits. And here are the types of foods I have a lot of fiber, right vegetables, fruits, whole grains, etc, let's start to add those in. Right, we're not, we're not trying to cut things out, we're gonna add those in. And as we add them in, it's going to take the place of some of the other things in your diet, which may be processed foods, or may just be foods that just have less fiber, maybe reading a ton of protein, and you want to back down on the protein and actually increase the fiber for example. That's, that's unusual, but could be. And so we're what we're going for here is we don't want new nutritional imbalances. We don't want health issues. And so early on, if we start to think of other dietary variable variables, it will start to guide our food selection. Now, I wanted to give you a quote from the book, flexible dieting by Alan Aragon. Alan was on the show, I don't have the episode off top my head, but you can look that up. And I will have a link to his book in the show notes. Because I highly recommend everyone pick up a copy. It's super easy read. It's not very long at all. And it can be used as a good reference guide. If you ever run into a question like, Oh, what do I do for fiber? What do I do for carbs? What if I'm an endurance athlete, right? What about building muscle? What about seed oils and red meat and eggs, all of those things are addressed in there. And so I'm gonna read a quote from that book that I think is insightful here. Or I guess it defines flexible dieting. Quote, flexible dieting involves individualizing the degree of dietary flexibility or rigidity, it also individualizes the precision of tracking and accountability. So right there, I'm gonna stop the quote before I continue. Already, you can see flexible dieting is not about macros. It's about you defining what level of flexibility or rigidity you want for yourself. And the level of tracking and accountability building you want for yourself very important because some people confuse this or even my coaching approach with being all about macros. And it really isn't. If you are working with me as a client, we are going to have a fairly high level of precision from tracking and accountability so that we both have data to work from as quickly as possible and get to your results as quickly as possible. But you don't have to do it that way, especially if the approach itself is repelling to you. Or if the approach itself prevents you from adhering to your plan. Okay, so right there, I wanted to stop the quote, and I'm going to continue reading the quote, some folks can sustain the practice of gram tracking just fine, and some even enjoy it. Although in my observations, they're in the minority. So perhaps I'm in that minority. Some folks would rather track portions of each food group as in the traditional exchange system used by dieticians. Other approaches include tracking just protein and total calories, or just protein. There's also the option to not track anything at all in the formal sense. Rather, you just maintain an awareness of your requirements for the least amount of dietary variables that still allows progress or maintenance of progress. This option involves developing your awareness of hunger and satiety cues, flexible dieting, encompasses all of these approaches and quote, so as we can see, this method goes beyond macros to consider your personal overall dietary pattern, your requirements to get the results you want, and the right level of tracking and precision to get there. And this is why if you want to do for example, what I'm doing, or maybe at the time, this episode comes out in the middle of it, we're done with it, and aggressive fat loss phase, get it over and done in two weeks, I have to have an extreme level of tracking and precision to make sure I do that successfully on a short timeframe with such a large deficit. But if you're trying to just limit maintenance and get some body composition, you could track very little you could track just protein, or not even track at all and just use portions and know that, hey, I'm eating four times a day, and I have protein every time. And I'm going to eat in a way until I feel full. And I'll eat mostly Whole Foods, so it's easier to get the hunger signals. And then I will just track my weight every few days or once a week or once a month. And as long as my weight is in the ballpark of what it was last time. I know I'm maintaining my weight. And I'm going to train hard and get somebody recomp. Right, that is an approach. But then if you came to me and said, Hey, Philip, I've been doing that, but now I want to I need to lose 20 pounds of excess body fat to get leaner now that I've built muscle, can I just take this very imprecise tracking approach and I'm gonna say it's very hard to do, it's very hard to do, you can definitely induce some release of fat or some fat loss with a non tracking approach, but it's going to probably take longer and have plateaus along the way that you could have avoided with more tracking. Okay, so this method does go beyond macros. And it comes down to which dietary variables that you want to track which is where my provocative title macros aren't enough comes from. And I'm going to give you a list of other things that you may also want to track. And by tracking these things, you can then select foods that support meeting these variables, if that makes any sense. And I think I talked about this on another episode of What was that it was about, like the different things that we can track, I think it was about I forget the name of the episode, but it was like, what are all the things that we can track for progress. And this is a subset of those things. And if you track these, and by track, I mean, you have some sort of target a minimum or maximum, and you're trying to hit it most days or get close, because by doing so, it will result in XYZ, like it results in improved health results, improved digestion, and so on. Hey, this is Philip. And I hope you're enjoying this episode of Wits & Weights, I started Wits, & Weights to help people who want to build muscle lose fat and actually look like the lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you've recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success. Either way, my one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com, and click on coaching, or use the link in my show notes to apply today, I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now back to the show.

Philip Pape 16:49

So I'm gonna go down the list. The first one is fiber. Again, I think fiber is super important. It's almost like its own macro, the general recommendations are going to be 14 grams per 1000 calories consumed. So if you consume 2000 calories, you're looking at, you're aiming to get 28 grams. Now if you use macro factor, again, if you don't use macro factor, download it today, try it out, use my code, Wits &, Weights all one word, you get a free trial, that way to try it out. Macro factor has a micronutrient explorer where you can track some of these with targets. So fiber, you can see is every food or every meal that I'm logging, helping me toward my fiber goal. And what's nice about that is at the end of the day, or the end of the week, you can look back and say what did i What did I hit right and I'll do this for a client will look I'll look at their fiber data, say you know, you're getting like 10 grams of fiber a day, that's that's quite lower than we want to be. We're not ready for a fat loss phase yet until we address that, because in my opinion, you have to have a decent mount of fiber to make fat loss a lot easier for multiple reasons satiety food, food selection, calorie, calorie, low calorie density, right. And also, you kind of get a free, how do I put this, every gram of fiber has fewer calories than a gram of another type of carb. And yet we log them as as grams of carbs. And so the actual calories consumed are going to be less, which may even make it easier to stay in a deficit without quite realizing it, if that makes sense. So fiber is one right there, because then it leads you to select foods and increase your fiber. And I mentioned those before, those are the classics, vegetables, fruits, whole grains, those are the big ones. So fiber is number one, the next one is saturated fat, and saturated fat is more of a maximum, we want to keep it at around 10% of our calories or less. Or put another way, about a third of our fat intake or less. And again, if you use a macro factor, we'll have that for you. And saturated fat. When you have when you consume too much of it, it could tell me that your dietary pattern is full of too many processed foods, for example. Or maybe you're just adding too much butter and oil, you no butter to your food. It doesn't mean any of those things are bad. Of course we love eggs, we love butter, they're perfectly fine Whole Foods, natural foods. It's just a matter of quantities and ratios and dietary pattern. micronutrients. So the next thing so vitamins and minerals are excellent to track because again, if you're looking to get enough iron, selenium, potassium, calcium, whatever that will lead you select foods and try to consume them within your lifestyle to get them rather than relying on supplementation. And generally that leads to more whole food diet as well. The next thing I like to track is my workout nutrition. Now, how you track this I mean the way I track it as simply make sure that I'm planning my pre and post workout meals on the days that I train. And for me, it just becomes a routine where I do the same thing every time so I can copy and paste in my app. And there we go. But my point is when you eat your proteins and carbs is going to be important for a lot of people, especially when you train really hard and you're worried about your energy recovery and building muscle. And so meal prepping and planning for that is As part of your flexible dieting strategy, right, not just hit your macros, it's, well, I need to hit certain macros proteins and carbs at certain times of day. And I want to do it in a way where it doesn't mess with my digestion, right eating things at the right time. So it's not too soon or too far away from my workouts and so on. The The next one is energy levels. So this is where we're starting to get into more biofeedback, if you can track biofeedback, say, on a weekly basis, which is usually good enough, some people like to do it daily. But again, going back to Allegan, Aragon's definition, the level of precise precision is up to you. The level of tracking is up to you. But I think biofeedback once a week is pretty good. Because you can look back on the week and see, you know, what my energy this week was pretty poor, like, it's just not good, as good as it is normally. And then you can diagnose that say, Well, why is that? Did I have a bunch of extra life stress? Did I not sleep enough now? And then you can go through the list? Okay, maybe I slept enough. Maybe I don't have any more stress. Why was my energy down? Oh, it looks like I didn't quite hit my carbs this week. And so I want to make sure that at least for my training days, or, you know, recovery days, whatever, I have enough carbs, or maybe I want to shift my carbs around. And so that gives you a clue beyond just pure macros as to why you might be lacking energy, maybe you don't have enough fat, right? Maybe you don't have enough fat, and you're hitting your fat target. But the target itself may need to be increased. So this gives you information. So that's energy. The next one is recovery. I'm going to say that's kind of related recovery is more do you feel sore? The day of your workouts? Do you feel like fatigued or not when you go into train? Again, all those are affected by what you're eating when you're eating it, the ratio of your macros. The next one is sleep quality, similar thing, right? Are you eating too late in the day eating? Or at night? Are you drinking caffeine too late? Are you eating things that are messing up with your digestion? The next item is digestion. Digestion is huge for a lot of people, are you feeling bloated? This could be a matter of timing a matter of food choice, often it is a matter of food choice. It's either an intolerance, or more likely, it's just foods that have a bunch of ingredients that don't sit well with you, which in my personal experience tend to be more processed foods or foods from a restaurant, they just have extra stuff in there. You know, I don't, it's again, it's no one ingredient is good or bad. But I mean, if you've got a ton of oil in a dish, and you're not used to drenching your food and oil that could cause digestive issues, right. Or if you're trying to do some sort of intermittent fasting protocol, and you're eating too much at one time. Or if your work schedule is so hectic, you forget to eat, and you cram all your food into two meals, and cause digestive issues that tells you something about meal timing, food choice, when to eat, and so on. And then the other one is hunger, I mean, definitely track hunger, and fat loss, this is going to be huge. But hunger is going to tell you along with fiber, can you make different food choices that mitigate hunger. And that could be the actual foods themselves, like having more protein or having more low calorie density foods, like vegetables, like high volume fruits, like vegetables, Susan, soups and broths. Like maybe eating harder, less processed foods rather than more soft processed foods, a whole long list of things that have nothing to do with macros, and everything to do with hunger and letting you stick to the deficit and get through it without feeling miserable, right, because when we want to release some weight, we're gonna have to go in a deficit. And our body's going to tell us that it's working with hunger signals, but you can still mitigate those by, you know, eating frequently enough throughout the day, or lowering the frequency. Believe it or not, for some people, eating five or six times a day actually causes ongoing hunger because the the meals are not big enough to meet it to satisfy the hunger and so you constantly feel hungry. Whereas if you put it down to say, three meals, or even to during a fairly aggressive fat loss phase, you might find that that actually helps with hunger because now your body gets full when you eat. And then when you're not eating, it's not expecting to eat. So all of that feedback helps you with your flexible dieting approach. So essentially, anything that you care about with respect to your lifestyle, your goals, and your values, is the essence of sustainability, and flexibility. Hence the term flexible dieting so that you can achieve any of these short term results in the context of your long term, never ending lifestyle transformation. So here's the verdict. Okay, when we lay all the facts on the table, it's it's pretty obvious that If It Fits Your Macros is very simplistic, incomplete approach. Whereas flexible dieting is a more balanced, sustainable, health conscious approach that aligns with everything you're doing, and it goes beyond macros. It's, it emphasizes a holistic dietary pattern, right? And so for me, that is the clear winner for anyone who's serious about their physique. For anyone who's serious about their overall well being, that's approach to take. But I'm, I'm happy to have kind of dived in today to flexible dieting beyond the idea of just some calorie macro targets because it really goes far beyond that. Now the question is going to be how do you do flexible dieting in this approach that I'm talking about? Because No, it isn't just track calories and macros, but it is tracking the variables that you care about. So it could be a very minimal set of tracking or it could be very high precision tracking. It's up to you. So step one is to determine what those are what targets do you care most about calories, macros, just one of the macros like protein, fiber, saturated fat, micronutrients, your biofeedback, all of those are the targets, your training progress, they're all part of your nutrition plan. Right. And this is why when people sign on with one on one coaching for me, they realize it's not just about food, the food is almost the after thought of all the other lifestyle changes that we make for the better, right for the awareness for the self awareness and, and sustainability. But then you get to decide what targets you want. So that's number one. Then number two, guess what, you track those, you simply track those variables for the calories and macros and food and fiber and micros and all that you use a food logger, like macro factor, right? What that that one app will let you track all of that stuff. And then the rest of it like biofeedback, or you're training, you're gonna use a journal, a log, a note app on your phone, maybe even put notes right in the in macro factor, which has the ability to do that every day. So you can put the notes right there. Or you could put it all in one app. With my clients, we use an app special coaching app where they can log these things. And then they can journal their progress when they check in for the week. So if you wanted to do that for yourself, you can reach out to me in fact, I'm happy to share some of the details that I asked my clients for, and give you an idea of that, so that you can do it yourself. So that's number two. So number one, what dietary variables do you want to track number two, go ahead and track those. Number three, choose foods to support those goals. Okay, this is where we start to close the feedback loop. Now good rule of thumb just to get started is 80% whole nutrient dense foods like lean meats, fruits, vegetables, seeds, nuts, whole grains, and then 10 to 20%, whatever the heck else you choose, and or want to enjoy your indulgences. Some people have more propensity to want indulgences, or have a sweet tooth, and so on and others, right. I've had clients who just eat all Whole Foods, that's just the way they are. I personally eat way more whole food to indulgences now than I used to. But I still love certain things like ice cream, I love ice cream. And I like chocolate, right? There's just things. But I don't have an emotional attachment to these things like I used to, it's more of just, I enjoy them, they taste good. I like the texture, and so on. And so I always seek out good quality versions of those even when they happen. Now, that's not to say that I'm not going to eat something out of a box or a bag occasionally, or more often than you would think. Of course it fits in there. It fits not only the macros, but it fits my overall goals because 80 90% of what I'm eating is more than sufficient to check off all the other boxes, right, and that's the flexible approach. So that's number three, choose foods to support those goals. Number four, monitor your results along the way, and adjust. So you're tracking your variables, you're choosing foods that support them. Now, the key thing is to see what happens to those. If anything is off where you intend if the fiber is below your target, or the saturated fats above your target, or your hunger is too high, or your training, progress is stagnating, and so on and so forth. That's giving you a clue that perhaps your food choice, your food timing, supplementation, all of that needs to be tweaked somewhere, it may not be the only reason it may there are other factors that play like lack of sleep, you know, ineffective training, programming and so on. But this is part of the data. And then number five, work with a coach if you want to vastly accelerate the process, or at least join our free Wits & Weights, Facebook community, okay, I couldn't help myself this one, because I do know it is so effective, to be in a community and to work with others, especially to work with a coach to just get those results as fast as possible that they will help you and by they I mean, it could be an expert that you know who's a friend of yours, it could be a coach already working with a coach that you hire, or a free community that you join or a paid community, whatever, where everyone is supporting everyone and you can ask you a question and say, Hey, these are my goals, what should I track? You know, what kind of foods can I eat to support those etcetera, how can I track them and so on. Alright, so to recap, determine the targets you care about, track them to Foods to support reaching those targets, monitor results along the way and adjust and then work with a coach and or community to Accelerate Your Progress. There you have it. Pretty simple right? flexible dieting is like the wiser, more experienced sibling of If It Fits Your Macros, I FIM and they are definitely not not the same thing at all i FIM is just a tiny piece, a tiny piece of that foundation that leads you to this flexible approach. I FIM is really about hitting your macros no matter what you eat. Whereas flexible dieting, is about selecting foods to serve your lifestyle, your goals, your values for multiple dietary variables that may include macros, but also many other things that support how you feel and perform. Okay, so we've talked a lot today about how making choices designed around you can dramatically accelerate your progress toward your physique goals. I don't remember who said this, but it goes like this information is just potential power. What you really need is tailored strategies that apply specifically to you and your unique situation. And that's why I'm inviting you to a completely free 30 minute results breakthrough session. And I always like to make one thing clear, this is not a sales call, this is about you are going to dig deep into what you've been doing. What's been holding you back and sketch out a roadmap for where you need to go. Next, we will get to the bottom of what's actually going on all the stuff we just talked about today really understand you no fluff, no nonsense, you know, straight up steps 123. How do we get from here to there? Because the truth is everybody's body does respond very differently. And the only way to know that what will work for you is to get to those details. So if you're serious about breaking through your plateaus, maybe you're a seasoned lifter, or you're just getting started this this breakthrough session, I do these free calls, and I do them every week, there's always space in my calendar, this is your opportunity to fast track that process. Again, that was step five of our five steps earlier. All you've got to do to claim this is hit the link in the show notes. Pick a time and let's get the ball rolling, no pitch no catch just 30 minutes that could potentially change the way that you approach your health and physique forever. All right, in our next episode 111 111 The anti diet athlete mindset with Sherry Cheban Sherry and I challenge your conventional wisdom on dieting and fitness as we look at why diets fail, the nuances of transformation versus results and how you can transform your identity into that of an athlete. After all, we are all athletes if we think like one If you got value from this episode, make sure to rate review and share it with someone who needs to hear this and as always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast.

Philip Pape 32:59

Philip Pape 9/29/23 Philip Pape 9/29/23

Ep 109: High-Performance Training Built on a Platform of Strength with Andrew Romeo

We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any age. From his "platform of strength" to making training entertaining to bloodwork and supplements, Andrew will revolutionize your health and wellness mindset.

Today is a very special episode because I am joined by Andrew Romeo, a long-time coach of mine and a friend and fellow entrepreneur. He owns Romeo Athletics here in Connecticut, the gym that I joined 12 years ago, where I started training and came to understand what strength was all about. So, I have him to thank for introducing me to the world of lifting.

We'll discuss how to make fitness a part of your identity, balance family, career, and life, and make strength training work for you at any age. From his "platform of strength" to making training entertaining to bloodwork and supplements, Andrew will revolutionize your health and wellness mindset.

Andrew Romeo has always loved helping people reach their health and fitness goals. He developed and managed Romeo Athletics, Northern Connecticut's premier personal training and group fitness center in Enfield and Avon. He offers personalized training and mentoring. Andrew exemplifies integrity, self-improvement, and excellence, and goes the extra mile to help others succeed.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:15] Gym, family, and personal life
[3:42] Balancing roles as a father, husband, entrepreneur, and coach
[5:41] Andrew's core values and principles
[7:25] Realizing fitness as an identity, not just a habit
[10:22] Relationship with fitness over the years
[15:05] Effective approach to get started
[18:03] Making fitness enjoyable for adults and kids
[24:02] Concept of "platform of strength" in training
[26:22] Adapting training styles for different life stages and fitness levels
[28:45] Common mistakes in strength training
[32:57] Common questions or misconceptions from gym newcomers
[36:53] Importance of blood work and supplements in a fitness plan
[42:15] How to schedule a wellness consult with Ethos
[45:20] Plans for Romeo Athletics
[47:19] One question Andrew wished Philip had asked
[53:02] Learn more about Andrew and Romeo Athletics
[53:33] Outro

Episode resources:

Ethos’s Wellness program - bloodwork, peptides, hormones - ethosmedicalaesthetics.com
Romeo Athletics (CT) - romeoathletics.fitness

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Andrew Romeo 00:00

No one's ever said, Man, I'm just too strong. I gotta get weaker. Man, I wish I wasn't that strong. Like, no strength is always a strength, like strength is markville strength is never a weakness. What are those like? So that's what I mean by a platform of strength and everything can be built from that. And I truly do believe that.

Philip Pape 00:18

Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in Wits & Weights community Welcome to another episode of the Wits & Weights Podcast. Today is a very special one because I'm joined by Andrew Romeo, who's a longtime coach of mine as well as a friend and fellow entrepreneur. He owns Romeo athletics here in Connecticut, the gym that I joined 12 years ago, when I first touched a barbell I first learned the big lifts, I came to understand what strength was all about. So I have him to thank for introducing me to the world of lifting, which is saying a lot. If you've ever wondered how to make fitness a core part of your identity, how to balance the demanding roles of family work and life or how to make strength training work for you at any age. We've got you covered today from Andrews concept of a platform of strength to making fitness fun to the use of bloodwork and supplements and it'll change the way you think about health and fitness. Andrew Romeo's a man with a lifelong passion for fitness and helping people achieve their health and wellness goals. A husband and father first and foremost, he is the founder and CEO of Romeo athletics, the premier personal training and group fitness facility in Northern Connecticut now with locations in both Enfield and Avon. He's an entrepreneur who provides training and mentorship that works for each individual. And in my opinion, Andrew embodies an ethos of high integrity, self improvement and excellence. And he's always willing to go the extra mile to bring people up and help them succeed. Andrew man, I can't believe that I haven't had you on the show before but there's no time like the present.

Andrew Romeo 02:10

100% I'm happy to be here. Thank you for having me, Philip. I appreciate

Philip Pape 02:13

ya, man. This is gonna be a lot of fun. We haven't caught up in a while. So just you know what's been going on with the gym, the wife, the kids with ethos life in general.

Andrew Romeo 02:22

Yeah, I mean, life is busy. School is kicked back off, which is great because now the kids can go to school and they're not home all day, which is awesome. More of more for Kate, my wife and myself. gyms are busy. I'm between both gyms. Every day, I'm I'm done an Avon Monday, Wednesday, Friday. That's where most of my training happens up and field Tuesday, Thursdays, I don't have too big of a role there anymore. Don't get me wrong, I'm still involved with a lot of stuff. I just don't coach that many people,

Philip Pape 02:53

the big guy hands growing business. You know, it is it is what it is. And

Andrew Romeo 02:57

then as you mentioned, we have another business, ethos, medical selects and wellness. So that's also an Avon, too. So we've got a lot going on. It's it's all good stuff. It's fun. And to your point in the intro, which I appreciate the intro. It's very nice. Thank you. I'm always lifting. I'm always I'm always in the gym, I tried to live, breathe and eat what I preach. So it's I'm always in there.

Philip Pape 03:18

Yeah, I mean, for the listener, I don't know. When I when I met Andrew right from the beginning, he's the kind of guy that just is unassuming about things you go in. He's like all about lifting just to supernatural. He gets clients in the door. And before you know, they sign up, they're not even thinking about it, because they're like this guy knows he's talking about and I just want to get fit. So I was there right early on. And when you were, you know, in that small box, and then he started to expand. So So anyway, I wanted to paint a picture of the listener for who you are. We talked about your role as a father and husband, right? We also know you're busy with the the extra location now. So how do you balance those roles, I mean, being an entrepreneur, being a coach all of it.

Andrew Romeo 03:58

So it's interesting, because people talk about like a life work balance. And unfortunately, being an entrepreneur, I don't really believe in life, work balance, it all just kind of like weaves together all of the times. I've been really, really fortunate with my life. When we started the gyms when he joined. My wife was a high school English teacher, and she could kind of like float the bills while I grew the gym. And then we got to a point where she could come into the gym, and we could do it together. So her and I work together daily. And then in addition to that my kids are in the gym daily. So it's a really cool way for my kids to grow up where they view fitness, they view strength. It's just kind of like part of what we do. It's just who we are. We're not I'm not doing it just to be big and strong and stuff like that. It's, hey, we lift weights, because that's kind of what what's expected. It's fun. It's something that like, you can get some mental clarity from makes you feel better. And that's really the model that I try to portray to them. But like workwise I mean, I'm always working dude. I mean I'm sure you're similar, where it's the middle of the night you have thoughts going off, you're taking notes. And I embrace it. I like that also, like, I wouldn't have it any other way.

Philip Pape 05:08

I love that answer, right? Because it's true. A lot of people would say, Well, you know, I have to schedule it in, or I have to keep this in this separate, or I have to make sure I focus on this, and then this, and you're like, look, it's just all my life like it is life. A lot of us saw that during the pandemic, right, we started working from home, people have office jobs, and now it started ticking like intertwine with your family a little bit. Like, wait a minute, it's kind of nice to be able to, like, take them to an appointment or this anatomy of the workday, but still get my work done. That 100% it's more natural, you know. So, so that's cool. I mean, you're a Super Down to Earth guy, and yet are able to handle all of these, you're always willing to help people. So what would you say, are your core values and principles behind, you know, giving you this opportunity, I guess, that you have now to change people's lives and also your own kids in the process?

Andrew Romeo 05:53

Sure. I mean, the biggest one is integrity, all the way through and through, it's I practice what I preach, I'm never going to suggest someone do something that I wouldn't do. And then hard work and dedication, like everything in life, if you work hard, you're dedicated, and you act of integrity, those three things are going to carry you through and a lot of good stuff is gonna come from that. And like, to your point of when you're introducing the people feel that people see that. And that's how people trust you, where you're, I'm not trying to take people's money just to take their money. I'm trying to help them. Yes, I need to get paid. But like, I'm honestly, I want to see everybody win. I mean, you talked about the abundance or scarcity mindsets, I am so far on the abundant side of anybody that's near me in my circle, I just want you to win. I just want us all to win.

Philip Pape 06:39

Yeah, I love that integrity. I mean, I. So again, for the listener, I can walk into your facility. And if we have to figure out a problem, it's not this long, drawn out discussion. It's like, let's go to the whiteboard and just figure it out. Let's just do it. And then and then trust people that they'll get the job done, which I can definitely relate to and people listening to because people always ask what is the what is the magic to consistency? It's like, Just do it. Get the result? And he's tend to motivate yourself that way.

Andrew Romeo 07:07

Yeah, I agree. And there is no magic to like motivation, right? And consistency like and all that, like, we get into the gym when you get into the gym. I'm fortunate I work in gyms, I get to lift weights all the time. It's just part of my life. But like, as you said, just show up and do it.

Philip Pape 07:22

Yeah, well, so speaking of that, that is part of your life. At some point, it had to start right and, and become a habit or routine. And maybe it was just super natural for you when you were young. But tell us how that happened. And how people who maybe aren't fit into fitness right now can get that same sense of identity, because I'm a big fan now of like saying like, we're all athletes, we can all be athletes, we just have to take on that identity and then let our actions serve that. So what do you think?

Andrew Romeo 07:46

So I'll start on the second side first, because it's easier than how I started. So the second side is really finding like your Why? Why do you want to like, hey, I want to lose all this weight. Why do you want to lose that weight because that's what your motivating factor is going to be. And that's what you can start identifying as, and like, you don't need to be a rock star to get started. Like there's like start where you're gonna start. And that's okay. Hey, I can't walk 50 feet without taking a break. Okay, we're gonna walk 45 feet, and then tomorrow, 47 and 50. And whatever it is, start wherever you're gonna start. Don't be intimidated because everybody comes into the gym. And they think people are watching them. They think people are judging them. They think people like no one cares. Honestly, most of the time people aren't watching, you don't even notice. But if they are, at least in my facility, they're supportive. And they're like, that's great. Good for you. Thank you for like doing this for yourself. For me, where my identity identity with fitness and strength training came from. I've been in gyms Dude, my whole life really has been like I was the weirdo where we would go to like, whatever the version of target was 30 years ago. And I want those dumbbells and apparently they want dumbbells. So I've been in and out of gym since I've been literally like lifting weights, and I've been 12. And I pretty much haven't stopped the variations of what I've done has changed, which is a natural progression. Everything from bodybuilding, to powerlifting, to Olympic lifting to CrossFit to functional training, like it's all blended together and which is great because it just built my my toolbox of tools I can pull from and use. But I identified as physical fitness was something that I enjoyed from a small age. I've always enjoyed training, I've always recognized that the harder I work, the better I do. And I don't mind putting in the work to get the result I want.

Philip Pape 09:42

Yeah, yeah. And your kids are gonna see like right off the bat, they're going to be in that culture, which is really nice. Like, I'm glad that my daughters can see that I work out and in a way that it's an enjoyable thing that this forced thing you know, just to quote unquote lose weight or sweat it off or whatever. And I remember coming into your gym the first time I think I had tried and Other CrossFit gym earlier in the week, and it was too far away. And I like I think I puked. And I passed out on the bed right that first time and then I came to your place. And you had a little bit of a more of like, let's really understand where you are now let's not just throw you into a crazy wide. Yeah. And I don't know what I squatted or the first day but I'm sure it was probably the empty bar. So it doesn't matter. It's got to start right. So how is your relationship with fitness evolve? You mentioned all the different things and how they blend it together. Do you have you left things behind? have you incorporated just a new perspective on those like CrossFit, for example, is a big one that I always think about because it's really changed over the years. Like what are your big priorities now? What have you maybe focus less on now as well?

Andrew Romeo 10:42

Cool. So what I focus on now is I have two mandatory lifting days a week, I have a mandatory lower body day and a mandatory upper body day, I got to get them. It doesn't matter what day of the week it happens. They got to happen. And when I say that, it's the big list. So I'm squatting, I'm pulling, I'm benching I'm pressing, I'm doing pull ups, chin ups, RDL and all that fun stuff. What hormonally big muscle groups energy expenditure and metabolism. Super important. That's what I do. Do I lift other days a week? Sure. I might lift three, four days a week. The other days are more exhilarate days. So maybe I'm hitting more shoulders or back or fun things like that. My cardio kind of comes in the form of jujitsu. I roll jujitsu three days a week. So that's my cardio, things that I have left in the past. I don't really so I don't Olympic lifts anymore. It doesn't serve me. It doesn't deliver. It's highly technical. And I had a lot of injuries that came from it. I enjoyed the sport of it. I was relatively good at it. It's pretty strong. But you got to put a lot of time and dedication I was training for three hours of clip and so much of it is skill development. How am I going to snatch out like so. time and place it was great. I learned a lot. I still carry some of that I just got done training a high school kid, high school athlete and I teach one of the first movements he did today was a full clean, so he cleaned that he dead lifted. The clean surfaces almost a warmup first dead so he's got some power, so I'm gonna explosiveness then we move into his deadlift. Other movements like so I probably haven't crossed that in myself personally since 2012. It just, I here's here's my deal. I don't like quantifying success when you compare it to other people. Hey, you beat me by five seconds. That would eat me up. And I did God dammit. How did he beat me by five seconds? It has nothing to do your your performance has nothing to do with me. Why am I comparing? So after a while it starts like wearing down at you we're fitness isn't the competition. Fitness isn't about anybody else other than yourself. And when you start comparing yourself to other people, you're gonna burn out it's not gonna last Plus, there's a lot of other things with CrossFit. I didn't like but I mean, there's just a lot of dangerous aspects of movements that I don't think are necessarily necessary. You don't need to be snatching high speeds repeatedly. You don't need to be climbing ropes if you want to. That's cool. Go do it. I appreciate all movement. I just personally moved away from that. Yeah. If that's someone's thing, they're like, I love it. This is what I do. Good for you. The same way I feel about walking. I love to walk great. I mean, is it gonna be everything you need? No. Can you do better? Yes, but is it better than nothing 100%. So like, that's kind of where I've fallen into that. Other things are left behind honestly, like I pretty much 100% Trap bar deadlift at this point, puts me in a better position, My back feels better. I haven't knock on wood rec see this? I haven't I haven't heard my back in years since I trap our deadlift. I have more of an in between squat between high bar low bar. Whereas one of US Olympic lifter, a high bar I hurt I hurt more often high bar I put more pressure on my knees, more pressure on my lower back. I move that bar to a low bar kind of Campbell. It's more hammies glutes less pressure on my back less pressure on my knees. Typically I bench using the Kabuki bar. That's here's real grit. So I feel better. I feel I

Philip Pape 14:05

am multi grip. Yeah, sure. Yeah.

Andrew Romeo 14:07

Like that bar was my shoulders and better positions. You got to remember, as I said, I've been lifting since I've been 1238 match my joints got a lot of wear and tear on it. I might be strong, but like I gotta I gotta be selective of what I do.

Philip Pape 14:21

I think everything you just said it's like the master class in how people want to think about as they age, preventing injury evolving with your body, right? Because I haven't been in nearly as long as you but I had the age factor being 42 and I just had rotator cuff surgery. And before I had that though, I'd moved to the neutral grip bench and I and you start listening to your body more and more right as Yes. And don't let anyone tell you that this is the one right thing even though the trap bar I know there's like for example the starting strength community there's there's a whole like hardline against it. And you know, the rest of us are kind of like more in this. Okay, that's a little bit dogmatic. Let's start Let's do what works for you. And you're right. I've seen it be successful with with for a ton of people. So if if you had to, you said two days or you're like heavy lifting days, if you had to break down the simplest, I'll call it efficient, maybe or effective way that most people getting started would make the best use of their time. Right? If they don't know what they like yet. It's not for you know, competitions, not anything. It's just for general health and fitness. What would be the most effective approach? Principle wise, you don't have to give exact programming?

Andrew Romeo 15:31

No, absolutely. I'm so certain Thanks. That's a good job. It's linear progression. Yeah, I mean, so and she said, you said your start, right. So you are a novice athlete, you do not need to do anything fancy. If you do fancy things, you're actually just shortchanging your results. It's a basic linear progression, you're gonna squat, you're gonna deadlift, you are going to do pull ups or your variation or pull down. You're gonna do chin ups or chin pull down, you're gonna bench you're going to shoulder press. Anybody throw some stuff in at the end, but it's every week, just stepping up, stepping, stepping up, until that progression no longer works. For some people, it might be 10 weeks, some people might be 20 weeks. But if you've never done a basic linear progression, you should I don't care what your training age is. Go back and do it. Because you're gonna get all that little strength out from where you started. Most of the time, it's five. I mean, having people do three sets of five. So when you talk about that, Hey, okay, what's that? That's myofibrillar hypertrophy. Big word, little myofibrillar is and your muscles are getting thicker, you're getting stronger. It's amazing, right? And then after you've done that, like so typically, people that I've worked with for a while they've gone through the linear progressions will do a periodized approach of sarcoplasmic, hypertrophy, neuroma, then myofibrillar hypertrophy. And then you go into neuromuscular efficiency. For people that don't know what I'm saying, we're getting you big, we're getting you strong. And then we're testing your nervous system to see how strong you are. And then we rinse and repeat it over and over and over again.

Philip Pape 17:05

It's fun. Yeah, exactly.

Andrew Romeo 17:07

And like, a lot, I know you've done a lot of weight gains, weight cuts, weight gains, then you start Mimic, like mirroring that in with your face of lifting. And Amazing things happen, right? You get really, really strong or you get really, really cut up. It's all fun stuff. I went to high level for

Philip Pape 17:27

No, no, no, no listener loves that. I mean, we sometimes get in way more detail than that. Maybe, maybe I shouldn't, but sometimes we do. So yeah. So periodization, we talked about that in nutrition, like you mentioned. And you're basically saying the same for lifting that keep it super simple. Increase the load initially. And then eventually, you can add more of the fun stuff. And you don't even need to work out that many days a week, right? Three,

Andrew Romeo 17:49

three days a week, three days a week is all you need. Like, like, that's a big misconception, right? And aw morning, like you. And this is kind of weird, but you only get stronger while you're rest. You got to earn your rest, but you only get stronger while you rest.

Philip Pape 18:03

Right? So now, what about making it fun for people, right, because that's the other aspect I know is big for you, especially when you want people to stick with it, your trainer, you know, you've got the the interests of both helping people get stronger, but also wanting to see them succeed and not just leave after a week or two. And you also like helping children to with their movement. I mean, even my kids did your couple of your classes, and they had a lot of fun. So we don't want something to be something we feel like we have to do. How do you make this fun and effective for people? A lot of the training we do

Andrew Romeo 18:35

now is semi private training or private training. And I think the fun or stickiness that comes from what we do is interpersonal connections. The trust factor, hey, I know what you're doing. I know where we need to be. I know how we need to do it. And then the fact of like, working professional, anybody that's listening, when you come in, you don't have to think anymore. I got you don't worry. Like I know your weight progressions. I know the movements we need to be doing today. And like also, how are you feeling? Are you tired? Are you hung over? Are you whatever you're at, I will take care of that. And make sure that today's workout is the best workout we can have. So that's kind of on the adult side, what we do on the kids side? Well, we play games, we have fun. We we try to make it more fun because honestly, that's how it should be for kids. Unless, if you aren't like the kid that I was training as a high school athlete, he has a set goal. He's on a linear progression. We're making sure that he's getting stronger for his upcoming sports season. Fun isn't as new. His fun is results every week and it's linear progression, etc itself get better. That's his fun. So it's all about kind of what stage of a lifter you're at what you're looking to get out of it. And I am running another session of the homeschool PE right now. Right I got I think I have 12 kids in it. It's great. And like they work really hard, as you saw, they're working hard, but they're with friends. They're having fun. They're joking. I try to keep it light hearted. I don't force anybody to do anything. If you don't want to do it, no problem. You don't have to do it like and there's no judgment passed. I'm not going to judge you for that. That's okay. So that's kind of, like a little bit more low key laid back. But I think in the long run of things, that's how we should like there's no need like people could this stereotype about gyms that it's like meatheads and super Blair and death metal, and we're screaming at people, that is not it. That is not what we do.

Philip Pape 20:35

Unless you want that there are other gyms for that. There are gyms for that. And like,

Andrew Romeo 20:39

some people do seek that out, but it's not the majority of the population. So

Philip Pape 20:43

it's, you know, you get a lot of great answers. And what it tells me is that there's not a one size fits all right, like everybody's waited, they stick with something or find motivation differs, it might be in a group are in a semi private situation where you have the community, it might be the one on one where they need that personal understanding from you as the coach, or what you said, like the trust factor and knowing their knowing their physiology and how they respond in their lives and everything. It might be people working from home, who just need guidance on programming, or they need guidance on whatever, there's a million ways, but at the end of the day, you hit the nail on the head when you said results. Because I imagine if you had people coming in you did all those things. And they weren't making progress, they will still stick around, right?

Andrew Romeo 21:23

Yes. No matter what you have to deliver on whether they're

Philip Pape 21:27

Yeah, yeah. Who was it? Somebody mentioned to me how, you know, they go to the gym every every day, and they're just not enjoying it. I said, Well, what are you doing? He's like, Well, this is my routine, like, Well, tell me about the routine. Tell me about the load, you know? Well, it's the same weights every Oh, okay, I got it. I got it. I got you're not making any progress. So it's just this boring, repetitive thing for you. Alright. Yeah. notching the weight up a little, and see if you start to enjoy it more. When you get exactly,

Andrew Romeo 21:49

yeah. Give yourself a little bit of a struggle for it. Yeah.

Philip Pape 21:53

Yeah. That's such a great point, you work for it. You may not look forward to it beforehand, but you get in the gym and you do it. And you find out it's a lot of fun when you when you get that

Andrew Romeo 22:02

squat. Absolutely 100%. I agree. And in

Philip Pape 22:06

a gym like yours, you know, like you said, it's not competitive. It's everybody's kind of supporting each other no matter where you are. And I get that feeling of seeing somebody coming in for the first time. And I'm just so excited for them because I know what's ahead in their lives. And I just, I don't care if it's an empty bar, I'm like, look at you doing that, you know, my mom's squatting with just to a chair to get stronger now is exciting me, you know what I mean? Because she's gonna get stronger. So

Andrew Romeo 22:32

that's awesome. That's awesome that you're moving. You got to do something like that. Because that's like, huge for longevity.

Philip Pape 22:37

Yeah, and yeah, you mentioned that earlier about why this is so important, just for everything in your life. So what do I say I always get go off on tangents wrong. So let me see what kind of questions I have for you. What about you mentioned the kids, so there's more of the athlete, teenagers, right? Who, who, it's not necessarily fun for the sake of fun, it's more the progress and competing, which then makes it fun. Let's say a kid came in and a parent wanted a certain outcome and the kid wasn't into it. Do you ever get that kind of situation? And then they, there's a way that you approach it and embrace it? Yeah. So I had something similar in

Andrew Romeo 23:13

the past where the kid the parent can pretty much like drag the kid in as a he needs to be more active. And you're the person that making the act? Yep. So in those situations, it's going through trying to find like exercises, the kid doesn't mind doing having fun with it. And again, like, I'm never gonna yell at anybody. Like, that's just not who I am. I mean, you, I've coached you plenty of times, I am not the in your face, yell at you, I'm going to talk to you, I'm going to have a conversation with you. I'm going to encourage you to work harder and do things. And most of the time kids respond pretty well to that. But honestly, like, if I was training somebody and the kid was like, I started crying, or I don't want to do this. I'm going to talk to your parent and being like, I'm sorry, I'm not the person for you. Because I'm not gonna force your kid to do this. This is just not aligning with who I am. Yeah,

Philip Pape 23:59

I was just curious about that. Go. Yeah. All right. So as we as we got ready for this interview, you mentioned a term I hadn't heard you use it before. But you called about you talked about building a platform of strength, a platform of strength, that can be universally applied to sports, life health, through different stages, different styles of training. Now, we often talk about strength as a foundation for everything else like it's the foundation of fitness. And maybe that's what you mean. So I'm intrigued with platform of strength is tell us what that's about.

Andrew Romeo 24:28

That's foundational strength platform was shaped very similar. I think my personal opinion, lifting weights is going to help pretty much any aspect of your life if you want to be stronger, you want to live a long time you want a better quality of life great those are the physical sides. You want to be more mentally want to be happier. You want to be sharper, like mentally acute. You want to other cognitive benefits lifting weights is going to help so I mean, yes I own gyms I've been in gyms my whole life. I believe in weightlifting, so I have a bias. But that platform of strength if you are strong, only, like no one's ever I've said this before, you've probably heard me say this. No one's ever said, Man, I'm just too strong, I gotta get weaker. And I wish I wasn't that strong. Like, no strength is always a strength, like strength is markville strength is never a weakness. What are those like? So that's what I mean by a platform of strength, and everything can be built from that. And I truly do believe that

Philip Pape 25:26

I did to man and and the funny thing is, you, yes, you have a bias because you're a trainer, but you're also totally invested this I can tell for the rest of your life, because you know how effective it is. And it's just completely aligned with how you help people. And I've gotten into that just from my personal transformation, and now wanting to help others because I see this above everything else. Make it supersedes everything else in your life, because anything you want to do, gets improved by having a stronger, thinner body, right?

Andrew Romeo 25:56

100% I mean, you gotta live in this thing for the rest of your life, you might as well take care of it.

Philip Pape 26:02

Absolutely great. And live several extra decades hopefully with you know, with all that strength to deadlift to your trap, bar deadlifting when you're 95. So I hope so, for sure, man. So one of the most common questions I always get is, you know, how do you train IE, fill in the blank after 40? Or after 50? There's always these cut offs. And I'm like, I'm 42 I'm not that old. Right? So how do you adapt training styles to based on someone stage in their life based on their fitness level? How should their mind set expectations, all these things involved when it comes to strength training as they age, like, what are the extra factors that come into play?

Andrew Romeo 26:38

Okay, so as you get older, your training volume is probably gonna drop, you're gonna need to recover more. Weight progressions probably won't move up as quickly, we're going to take less risks, because injuries take a lot longer to recover from a big thing that people miss is that, hey, whatever you do in the gym should be making you better outside of the gym. So if you're getting hurt lifting weights, we did something wrong.

26:58

That's a Philippe an awfully for a long time. I don't know how passionate he is about healthy eating, and body strength. And that's why choosing to be my coach. I was no stranger to a dieting and body training. But I've always struggled to do it sustainably really helped me prioritize my goals with evidence based recommendations, or not over stressing my body and not feeling like I'm starving. In six months, I lost 45 pounds without drastically changing the foods I enjoy. But now I have a more balanced diet, I weight train consistently. And most importantly, I do it sustainably if a scientifically sound healthy diet and a link strong body is what you're looking for. Philip Pape is your guy.

Andrew Romeo 27:43

I'm just a lot more cautious when I'm working with athletes that are aging. I mean, we're all aging. It's just I mean, we all were teenagers at 1.2. And you're a lot more resilient. Also, when I'm working with older people, we take in a lot more considerations of their limitations, how your knees how's your hips, you talked about your shoulder or your shoulders? What's it what's our range of motions look like? So as a coach, there's way more of a checklist that I have to go down of just watching everything you're doing. Have you had surgeries in the past? Do you have any metabolic diseases? Do you have any other crazy things that I need to be aware of that you have this nerve issue or whatever it is? And then I have to build something around that that's gonna fit you the best?

Philip Pape 28:26

Yeah, I like how straightforward you answer that question. Really, it does come down to recovery, right, and injury and rehab and all that stuff. It's so true. And I think a lot of people who are getting into it for the first time in their, say, 30s like I did, you just you just want to be aware of that and be smart about it, but not use it as an excuse so much, you still want to push hard and train hard. But man does those CrossFit days especially you really beat me up and and I know it's different than training, strength training.

Andrew Romeo 28:56

I was gonna say a big thing with that. So another thing that a lot of people make the mistake of is they want to copy someone else's program. Hey, I saw so and so do this. So I'm going to do it be like Well, what's your training age versus their training age? What's your training restrictions versus nurture? Like, like you used to hear this a lot in the Olympic weightlifting I'm gonna do this Bulgarian, whatever program to turn up Bulgarian here, not one of the top 1% athletes of that country and you're not probably taking a lot of steroids. So that program is probably not going to fit your best. But go do it if you want to like it's, it's just don't. Do you need something that's built for you. Don't just copy someone to copy because you saw someone doing hip thrusts and now that's the thing you're doing.

Philip Pape 29:40

Yeah, that's a great point. Yeah. And going back to what you said earlier, just starting with a simple progression, cuts out all that complication. Anyway. So we talked about recovery. We talked about training as you age keeping it simple, not copying other people's programs, especially because you're probably not taking peds and not from Bulgaria. So what is is like what is one or two of the biggest mistakes people do make when it comes to strength training? And maybe that's again, something you're able to address when you're there as a trainer. Ego.

Andrew Romeo 30:12

Ego is the number one thing, right? I saw this 17 year old lifting that and I'm 35. So I can affect to me that 17 year olds been lifting for five years, and it's pretty advanced. And this is day one for you. Like, you are the number one thing that gets people all the time that's injuries come from,

Philip Pape 30:29

is that mostly men, though? Yes, mostly men,

Andrew Romeo 30:32

mostly. And I will say for my teenage athletes and kids, girls listen way better than boys, like girls are like, I will do what you said how you said it, I will move how you said, or boys are like I'm gonna put more weight on, because I want to put more juice, here we go. So that would be number one would definitely be ego. Number two, I would say is just not sticking with it long enough. Hey, I did this for three months, and I didn't get the results I want. Okay, like, I don't know what you want. Like this is a lifelong journey. Like it takes a long time to put on muscle and really build sighs I've been working on this forever. I mean, you probably when you join the gym, I probably weighed about 175 pounds. So think 12 years later, I sit around like 225 or so that's 12 years of lifting weights, like that's in seriously lifting weights and eating and like pushing and like, yes, it doesn't have to take that long. But like, it takes a while guys, nothing's going to happen in one month, two months, three months, it's going to be life changing. Maybe it'd be life changing.

Philip Pape 31:41

And I think they say the average genetic limit for males something like 40 or 45 pounds over like six or seven years of like injury free hard lifting in your metabolic peak. You know what I mean? Like, you started Fortunately, you started when you were at, you know, the testosterone in your 20s. So you got that benefit. That's That's why also the nutrition man. I mean, you talk about not sticking with long enough. I mean, if you're, if you're lifting for three months, and constantly trying to diet that's also gonna hold you back.

Andrew Romeo 32:08

Yeah, exactly. So I mean, nutrition is your jam. And you can clearly understand, hey, I'm trying to lose weight. Most of the time, it's really hard to gain muscle while you're doing that. That's, I'm trying to gain muscle. But I haven't put on all this fat. I don't know what's happening. Yeah, that happens to that's where we have that periodization of like, bulk, bulk, bulk, couple bulk cut. And yet, they're shortcuts. I could talk to you about shortcuts with that. But then you start talking about hormones and peptides and stuff. So you start I mean, that's the supplement game where you can, you can get different results really quickly. With legal thing. It's not illegal by any means. It's just a different different take on it.

Philip Pape 32:50

And ya know what, I'll we'll get into that in a second. For sure. Actually, I'll be just one more question about training. And then I want to get into work and stuff. When people come to you for the first time, I imagine just like I see it on the nutrition side, all sorts of misconceptions, questions that are like, oh, man, you know, I know they've been watching some influencer, right, of course, that they bring you what are the real common ones? You hear a lot?

Andrew Romeo 33:14

I hear a lot about the kids stuff. I mean, everybody asked me, Is it okay for kids to lift weights? That's when you talk about youth training? That's the number one question. And the way I answer that is, I teach movement patterns. As long as we keep the weights under control, and the movement patterns are correct. No one will get hurt. We don't really start to increase weights until kids hit puberty. Because then as you just said, they have all of the hormones and then they get these crazy results here. Wow. That's amazing. I wish I could I wish I could progress that

Philip Pape 33:46

and what ages are those? Generally? I mean, I know puberty can range but gender from boys and girls,

Andrew Romeo 33:50

any typically you're getting 1314 year olds where I start, like, cool. Let's get that linear progression going. Let's start tacking on weights. Let's start moving this, this and everybody's different. Some people will be younger, some people, some boys are 1617. And like they're just kind of late to puberty. They're late bloomers. Okay, no problem. We'll get there when we get there. I mean, you can see it, you can see like, Hey, you can tell when someone doesn't have those hormones. But because those weights don't change. It's always hard. Like I'm getting better my movement patterns are getting better, but the weights aren't getting better. And then they all of a sudden start getting a bit more testosterone in their system and more growth hormone in their system and all of a sudden, wow, coach. I mean, really show up. Yeah, look at that.

Philip Pape 34:33

We always had that elixir.

Andrew Romeo 34:36

Right. So that's one of the biggest common ones and then all everybody comes in they first thing they want to talk about rightfully so is all of their injuries and all the reasons why they can't do the things and mine is you can do the things. It's just a matter of how we're going to do them and the progressions that we take and like, I mean, you've been in the weight world long enough. There's 10 different variations of a squat. I can Pull out. I mean, and there's not one right answer. And okay, your knee hurts. I'm gonna have you sweat like this, okay, you're back. I'm gonna have you squat like this, okay? Your shoulder hurts. I'm gonna have you squat, like, you know, like, there's so many variations. And that's why people if you have serious concerns, talk to a professional, like, talk to someone that knows what they're talking about, and they'll find you the right answer.

Philip Pape 35:19

That's the way to do it. And let me tell you, you have four limbs. So if you could use one of those, you can do something.

Andrew Romeo 35:27

I've been watching your training to felt that you've been putting it up where you're recovering from your shoulder thing and exactly what you're doing. Hey, if I can't use my left arm, I'll use my right arm. Yeah, somehow my left arm is recovering. There's there's science to show that works.

Philip Pape 35:40

That's right. The cross training effect. Yeah, I want to do a podcast on that. That's actually good idea. Yeah, I was doing one arm deadlifts for a while too, which are their own little, but I was glad I could use two arms again, because then the load goes way up. Absolutely, absolutely. Ya know, so those are really good ones, right? Is it safe for the kids to lift? I think that that is a long held myth of like, you know, it's gonna stunt their growth and all these ridiculous things. And I don't want to one of the best examples people say is, well think about farmers, kids, you know, like, from the time they're little, they're slinging hay bales. And they're doing all sorts of weightlifting, naturally. They're not stunted are they? They're nice and big and strong.

Andrew Romeo 36:14

I mean, anybody that's ever had a little kid that jumps off of their couch or jumps off of something, and they land really hard, the amount of force that just went through their knees, hips back, is 1000 times that of what they're going to be squat. Like, they're okay. I promise. Okay.

Philip Pape 36:30

Yeah, and then not making the excuses. When you come at the beginning of, well, I can't do all this because of my shoulder. There's a way there's always a way.

Andrew Romeo 36:37

Just talk through the person. Yeah, explain what you have, and then be open to where they want to bring. Yep. Always seek

Philip Pape 36:43

out. Yeah, seek out an expert for any of this stuff. The older you get, the more of these risks you have. They're not excuses, but you definitely need to have good counsel. Good. Good information. Right. So that's. So an interesting area that you're more involved in now is with ethos medical in Avon is using bloodwork right? Working with a medical professional who can customize supplements, hormone treatments, really anything that kind of fills the gap. That's why I like to think that fills the gap once our nutrition and lifestyle are where they need to be because we don't want to use these shortcuts. What is the importance of bloodwork and supplements as part of a fitness plan? How can people use those talk to us about it.

Andrew Romeo 37:21

So the biggest thing with the blood bloodwork part, it's like getting like a diagnostic for your car, you're getting to see how everything's functioning it like so for a guy how's your testosterone looking? What are all the other level I mean, even basic bloodwork for health purposes of cholesterol, blood lipids, all those things are all really important for guys that are coming to a supporting what are your PSA levels looking like for prostate stuff like these are important things to know. And a lot of times your general practitioner is just glossing over it, seeing if anything pops and moving forward. And I'm like, so talking about testosterone, right? Like the average range is like 300 to 1000.

Philip Pape 38:00

And if you're anywhere in there, you know, quote unquote, normal.

Andrew Romeo 38:04

You're normal, you're good. I am happy to be transparent and share my numbers. My numbers. Testosterone number before supplementing was at 240. It was at 240 and it was there for years. I do I eat well. I exercise, I get sunlight, I go for walks, I sleep, I do all the things and I was still literally clinically low. Okay, so I got my bloodwork done, I Kristen, who runs ethos, we work together and we came up with a plan so what I do is I get my bloodwork done every eight weeks I am taking supplements through her one of them being TRT which is testosterone and I last bloodwork I got done my testosterone was at 980 You want to talk about like lifestyle changes of like how much happier I feel how much more energy I feel and nevermind strength gains strength gains and muscle gains like it makes a big difference.

Philip Pape 39:02

I think I need to get my blood checked

Andrew Romeo 39:05

it's a game changer. It really is

Philip Pape 39:07

yeah What about so for men it's pretty straightforward with the TRT the free test and all that for women. So I've learned a lot about this or nutrition now with with the progesterone the DHEA and testosterone estrogen. A lot of I understand a lot of that stuff is it's difficult to measure through bloodwork and you need like urine and saliva and other types of tests you do they do that as well you guys do that? So that's I'm gonna completely forget to grill you about all that. Okay.

Andrew Romeo 39:35

i Yes, I am involved with ethos, but she's really the person so like any any lesson I can talk about my own personal experience, but higher level stuff, I gotta I gotta defer to her. Yeah, so

Philip Pape 39:46

what would you recommend for just the average person both men and women to do if their fitness and nutrition or fitness and nutrition aren't quite where they need to be? Can they still pursue the bloodwork and supplements kind of in parallel with What's the thought there?

Andrew Romeo 40:01

I would say yes. Only Yes. Should you dial in your food? Yeah. Should you dial in your your exercise? Yes. But checking to see what's going on under the bloodwork one might motivate you a little bit more, when you really get a big picture. Hope man, I didn't know I was in this poor of health. Or maybe, hey, I'm actually in pretty decent health. So what it could serve as a motivated effector. And to if you're is like lowest iOS and testosterone, it's really hard to get results. And you if you're new to this, you might find it really frustrating. And you might feel like you're beating your head against this wall over and over again, we're getting your levels regulated, is going to put you into a place where you're getting the results that you shouldn't be getting, because your hormones are regulated. And that's where like, I don't compete in any sports anymore. It's not like I'm being drug tested for this stuff. And even if I was like, Hey, listen, I'm clinically low. Like, I'm bringing myself to level playing field at this point.

Philip Pape 40:58

I agree, man, that what I've learned about TRT is just that we are as a population of men, and this is a problem for women to just, like you said, clinically lower than we need to be. And oftentimes, it's not even clinically low. It's just you might even have symptoms, right? Even if you're at like three something. percent. Yeah. And the doctor is like, that's normal. Because I've heard both both sides of the coin of like, if you have symptoms, and the bloodwork doesn't show it, the symptoms are important. If you don't have symptoms, but you're clinically low, that's important as well, right? So everybody's going to need some form of replacement, probably at some age for the rest of their life, I would think.

Andrew Romeo 41:34

And there's always this like big stigma with dudes for testosterone. But how many people do you know ladies that are on a thyroid monitor? Guess what? They're on that? They're on that hormone med for the rest of their lives? Because the biggest thing I hear about testosterone? I don't want to get started because I'm have to be on it forever. Yeah. I mean, it's a hormone that you're lacking with your dad. It just is what it is. I mean, again, just speaking from my personal experience, if there was going to be I mean, I guess the number one supplement that I recommend is creatine because I believe everyone under the sun should be using creatine. But if you really want the most effective supplement, it'd be testosterone. Yeah. At least from my personal experience.

Philip Pape 42:17

Yeah. And what for so it ethos, what does that look like? You just do you make an appointment? Do How does that work? To get your

Andrew Romeo 42:24

go online, go to our website, ethos, medical esthetics.com, right. So go to our website, and just go through and schedule a wellness consult. So all you're gonna do is you're gonna sit down with Kristen, she's a PA

Philip Pape 42:40

for local, it's not local. So it just seems to be in the Connecticut area. Yeah, that's so

Andrew Romeo 42:45

if you want to do peptides, you could do this. Online, you can't get to sastra. But you can do peptides. And peptides can do magical things as well. Like anything from immune system stuff to Muscle Gaining stuff. And you don't need to do it in person console for peptides just for hormones. I'm actually the state regulations and things like that. And I do take peptides as well. Again, I can't really dive too much on the science side of that, I'd have to defer to Kristen for that. But there's peptides that can do magical stuff. So like you want to talk about like rehabbing your shoulder. I know people that have used peptides and cut down the recovery period, because their body now is producing more growth hormone. And now it's healing faster. And that's where there's some science and some some stuff that is now available to people that wasn't previously that can really change how quickly you can get results. And also, what do you need it for? Are you sick all the time, it's winter COVID is coming around whatever it may be, okay, look at some of these answers. Or someone like yourself, I just had surgery, I want to get back to play faster. Okay, we can look at these things. And again, talk to a medical professional. We're a private practice. So we listen a little bit more, and we don't use insurance. So we can take our time and really work with somebody versus going to a primary care and you have 10 minutes. And as long as you're not dying. Get out.

Philip Pape 44:08

I have little to no faith in in PCPs anymore. Just so you know, you're preaching to the choir on that, like I've met very few that are worth anything to I'm sorry to say and if you're listening, and you are and you're a good one, then then great. We need more out there. Especially for women's health care. I feel like there's this gaslighting everywhere all the time. And I don't know what it is. Maybe it's just what they learned in medical school. And that's all they know. And they they open the root cause book and it's like you have this, this is the answer and then move on. But hormones is still kind of in its in its nascent period here. We had Dr. Rand McLaren and you know Dr. Rand McLean, he's pretty big peptides and and TRT is out of California, a perfect early episode. He also talked about peptides as well and I get it they're proteins, right? They're just proteins. But they a lot of them can do interesting things. So we're definitely gonna throw that in the show notes so they can check it out. Is Is there any scenario where somebody needs intervention beyond lifestyle? beyond what you've already talked about the TRT, any other supplementation I guess, is what I'm getting at

Andrew Romeo 45:11

me, you probably see me say this all the time, eat more protein, use that as yourself and lift weights.

Philip Pape 45:21

Call man, what's next for Romeo athletics.

Andrew Romeo 45:25

So Avon, I mean, the Avon location right now the goal is to grow Avon as much as we can help as many people here as we can. And if it just gets to the point where I can launch another one, I'll do it. But I mean, our goal is, as has always been, I personally enjoy working with people in person. So we are in person coaching facility. It's either private or semi private. For the most part, we offer a couple of group classes here and there. But for the most part, it's semi private and private training. And that's where we are, that's what we do. And my goal is to help as many people as we can help. And really, I really, like I don't know, if you've seen this at least, I really like how many ladies are coming in and saying like, I feel like I just need to lift weight awesome. Like something has changed in the world where people are like, recognizing, like lifting weights is important. And it's amazing. And it's awesome. And it makes me really excited. Because I have fought this fight for so long of being like I promise you won't get bulky. I promise you're not gonna get crazy biceps and from lift, like, prompt, like, unless you really want to,

Philip Pape 46:29

but like, Yeah, cuz it's hard to say it's hard for us to do a bulky,

Andrew Romeo 46:36

like, I have lifted weights for for ever, and to get big and bulky is impossible. Unless you

Philip Pape 46:42

take a lot of drugs. Yeah, no, you're right, man. It's true. I mean, I haven't been in the business very long. But even I see plenty of women saying like, how do I build muscle? How do I build my and it's a great, it's a great thing, blah, how do I feel? How do I build muscle and strength instead of cutting a night and let's build muscle? Well, I

Andrew Romeo 46:56

think they're also getting to people are getting Hey, muscle is also increasing my metabolism. So then in turn, I'm gonna lose more fat, and I can eat more stuff and get away with stuff now. Like, I mean, my basic thing left he protein.

Philip Pape 47:12

That's it. We're gonna Well, I do have to ask one more question that I asked about yesterday, and I can leave you off the hook with this, and it sometimes throws people off. But what is a question you wish I had asked? And what is your answer?

Andrew Romeo 47:23

Question I wish you would ask. I don't know. I mean it professional, personal. I mean, you could ask anything about lifting weights? What's your favorite lift? What's this? What's that? Or on the family side or anything on that said, I'm an open book, dude. As you know, you can ask me anything.

Philip Pape 47:40

It's more for you to tell me what you wish I'd asked. But that's the let's go with a lifting. Let's go the lifting question. Yeah, so you talked about your routine. Now, what does that look like in terms of like loads and progression scheme?

Andrew Romeo 47:57

Like loads, you want specific numbers? Like squatting? I probably squat weekly. No, and like low fours. Sometimes I'll push it up a little bit. My best squat ever was in the mid fives like 550.

Philip Pape 48:15

Points. Yeah. Yeah, it's

Andrew Romeo 48:16

this point, it's too heavy. Just walking that out on your back. It's just a lot of spinal compression. There's a lot that comes with that, that people don't realize when you start pushing those weights up like you feel it like your knees, feel it your hips, feel it, your back feels it, even if you have all the musculature to support it. I haven't really tried not to squat with belts and some just recently because like, I'm getting strong, and like, I can live decent amount of weights. I don't need to really belts for that. I really liked the Kabuki, benching bar. It makes it harder, but like interested, I really like it and then exhibited an

Philip Pape 48:51

angle perfectly. Okay, so

Andrew Romeo 48:53

go for a walk. Let's see how the thing works. Right. I'll show you guys get a little tour of the gym.

Philip Pape 49:00

Yeah. For the people on audio. We're walking through the facility. It's a couple give it Yeah. Okay. So it's kind of like a curved bar with multiple neutral angles. There we go. So slight angles. Yeah.

Andrew Romeo 49:14

Yeah. So you get that like neutral grip with a slight angle. And then it like, it makes you go a little bit deeper. So a big fan of that. I really liked the fact of that. But I'm sorry, I flipped your question. No, no, no.

Philip Pape 49:30

You're the only one that let do that to me. No, just kidding. No, that's cool. People are always interested in this stuff. Man, what are they gonna say that? Oh, you know, years ago, you had me squatting with the now this is in the CrossFit days, but we were doing like I guess you were like rack squats. You'd call them to kind of overload before doing the main squats. You still do stuff like that for your squat?

Andrew Romeo 49:51

Um, me personally not as much. I'll probably end up doing I don't know if you if you do squat Tober or not. So Exercise fitness company called sore necks. Their major fitness player they run a free program every October called squat Tober. Um, you squat five days a week and they definitely bring in a bunch of different squatting patterns. If I was focused on driving my squat number up, yeah, I would do rack squats. I would take shit from the bottom. We've hit different depths. I actually biggest honestly, one of the exercises that not a lot of people know about but I really liked for getting your squat number up. Hatfield squat. Are you familiar? The Hatfield squat? So I know what it is. Yep. So Hatfield squat, think safety squat bar. So I use the Kabuki one, so it just sits on your shoulders, I don't even have to hold it. So it just sits there, walk it out, you have handles you're holding on to squat down, drive up holding on to those handles, typically, you can overload that. So think it's an overloaded eccentric. by a good margin man, like I've squatted over 600 views and a Hatfield squat.

Philip Pape 50:53

So that's interesting. Oh, hold on. Now I'm really curious, because I've been using safety bar exclusively because of my shoulder because I can't get the grip around for the normal squat. You're saying you could load a lot more by just holding the rack in front of you do you have to have special handles.

Andrew Romeo 51:07

I put Kayson because I'm holding here, but you can hold the rack here just like that. And you can sell it because now on your way up, you're getting a little bit of your lat pull yourself up. So you can get an overload or do centric on that. And your squat will go through the roof.

Philip Pape 51:22

How does that feel? Back? Awesome. Okay, all good. Now, you just gave me something new to try. Oh, man.

Andrew Romeo 51:28

That is like one of my favorite like, non normal squatting things. Because everybody when people look at squatting, they're always like, Oh, it wasn't below parallel this or that. And being like, Listen, man, the below parallel thing came from powerlifting. That's where that came from. Because they had this sort of standard to measure success by I don't care if you squat below parallel, and I want you to squat to where your best movement pattern is. Does your knee hurt? Does your hip hurt? Does your back hurt? This is you can't judge it because my hands are holding on to something. But check it out. See what you think. And so every safety squat bar is different if yours doesn't hit that right angle, swing up to the gym, because my so I have the Kabuki one where it can adjust. Yeah. Yeah, yeah, the transformer bar up there. So you can come in, adjust the transformer bar, come check it out and see what you think.

Philip Pape 52:18

Cool, man, I'm gonna try that out. So that does that make it more quad dominant when you do that.

Andrew Romeo 52:24

Because you'll sit back into your hammock, same thing sit back and your picture, but rather than the Barbie hips, or the belt behind your hips, it's on your shoulders.

Philip Pape 52:35

I like that idea. Because this typical safety squat bar movement is slightly more like a front squat, right? It's a little more quad dominant, so that to get his more in the back, like the low bar that I love and miss right now. So

Andrew Romeo 52:46

I've been very, I've been very fortunate that I've pretty much always choose that Kabuki bar. So I don't even know what like a traditional safety squat bar feels like because I'm always adjusting angles and playing with things. So I've just been fortunate in that regard.

Philip Pape 53:02

Cool, man. Well, this has been a fun conversation all sorts of different directions. I hope the listener got a lot out of it. I know they did. Yeah, I know they did, man. And the last question of course, where do you want people to find you?

Andrew Romeo 53:14

Find me at Romeo athletic stuff, fitness, ethos, med medical esthetics.com instagram romeo.aj or Romeo athletics or Romeo athletics at Avon, I got a million.

Philip Pape 53:27

I'll keep it simple in the show notes. Like one.

Andrew Romeo 53:31

Google me. You'll find me there.

Philip Pape 53:33

All right, Andrew, Romeo, man, it's always been a pleasure. It's awesome to be in your circle and know you. And it was a fun conversation. So thanks for coming on the show. Thanks for having me. I'm

Andrew Romeo 53:43

always super proud to see your progressions. Man. You've done some big things and it's awesome to see you help so many people.

Philip Pape 53:48

Yeah, man. It's all it started with you to be honest. So we're all just paying it forward, which is what we want to do. I love thanks for coming on. Of course. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights. Please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 9/26/23 Philip Pape 9/26/23

Ep 108: How to Build Muscle Without Getting Fat

I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.

Today, we are re-examining the science of building muscle without accumulating unnecessary fat. Based on a new study that just came out this year, we will find the sweet spot between the “you gotta eat big to get big” dreamer bulk crowd and the “maingain/gaintain” crowd, so you have the optimal caloric surplus for muscle gain.

I’ll share my experience with these various muscle-building ranges, re-emphasize the role of strength training and protein, and discuss practical takeaways to set up your effective bulking strategy. This episode gives you a nuanced approach to lean muscle gains to help you achieve a muscular and lean physique without the extra fat.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[2:27] Personal experience with the dreamer bulk approach
[5:55] Finding the optimal calorie surplus for muscle gain
[9:23] Study on the effect of small and large energy surpluses
[11:53] The importance of a moderate calorie surplus for strength gains
[14:03] Key points on the Helms study
[19:30] Gains with aggressive surplus
[23:01] Adjusting body fat gain based on the rate of build
[25:27] Setting targets and rates for a muscle-building phase
[33:23] Outro

Episode resources:

MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)
Email Philip: philip@witsandweights.com

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

But I'm going to start at the extreme right side of the curve, what we call a dreamer bulk or also called the seafood diet, you see the food and you eat it. And this is what I would say I did for my first successful bulk meaning successful that I was able to build a lot of muscle. Not so successful and that I also gained a ton of fat in the process. But it was really the first time I was ever doing it that way, the first time I was ever intentionally eating to gain weight in my entire life. Welcome to the Wits & Weights podcast. I'm your host, Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger. Optimizing your nutrition and upgrading your body composition will uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in. Wits &

Philip Pape 00:58

Weights community Welcome to another solo episode of the Wits & Weights podcast. In our last episode 107 The secrets of zero injury running while optimizing body composition with Louise Valentine, Louise and I discussed some new and exciting strategies and considerations for female and endurance athletes, in particular, women 35 and beyond who love to run and want to improve their body composition. So go check that episode out. Today for episode 108. How to Build Muscle without getting fat. We are reexamining the science of building muscle without accumulating unnecessary body fat. And there's a new study that just came out this year. Literally last month, we're going to find the sweet spot between the you gotta eat big to get big dreamer bulk crowd and the main gains slash gain teen crowd so that you have that optimal caloric surplus for muscle gain. I'll share some of my personal experience with these various ranges, these muscle building ranges and of course, re emphasize the role of things like strength training and protein, and discuss practical takeaways to set up your own effective bulking strategy. This episode gives you that nuanced approach to lean muscle gains so that you can achieve a muscular and lean physique without the extra fat. That's the whole point of this. So let's jump into today's topic, how to build muscle without getting fat. And I want to start talking about my personal experience with this first so that I can tie it into the evidence. And keeping in mind that everyone's individual experience is going to vary. And in fact, a lot of this data no matter how good it gets, is representative of the population and not necessarily any one individual. So always keep that in mind. But I'm going to start at the extreme right side of the curve, what we call a dreamer bulk or also called the seafood diet, you see the food and you eat it. And this is what I would say I did for my first successful bulk meaning successful that I was able to build a lot of muscle not so successful, and that I also gained a ton of fat in the process. But it was really the first time I was ever doing it that way, the first time I was ever intentionally eating to gain weight in my entire life. This was back in the 2020 timeframe. And I had been introduced to starting strength for example, which famously talks about the Go med diet the gallon of milk a day. And to be fair to them they that's geared toward younger males in their 20s who are quote unquote hard gainers and just need to gain a bunch of weight. Nonetheless, I took those ideas to heart at the time, because I didn't really know what I was doing on the nutrition side. But I was lifting with progressive overload, I was using the compound lifts, I was working out three or four days a week. And I just started eating everything I started drinking milk, putting milk in my protein shakes, we're talking whole milk, eating anything processed otherwise didn't matter. And developing some not so great habits on the food side. But nonetheless, seeing the results on my lifts on my gains and so on. Now, one of the cool things about gaining weight is that in addition to the anabolic effect of gaining weight for building muscle, you will also find an improvement in your leverages for building muscle. And I was reminded of this a couple times this week, once by my client and friend Tony, who is going to be on the show soon actually where he talked about how the levers change after he went through his successful six week cut with us working together and how they started to change as a as he got off of that and started to gain weight again. And I also heard about it on on a it might have been the starting strength podcast, I'm not sure talking about the angle between the muscles and the bone. When they insert based on how much mass you have. We don't have to get into all the science. The point is your levers change and you're able to actually move more weight as you get heavier. So I was getting the benefit of that during my bulk back in 2020. And I was actually gaining quite a bit of strength. I mean, I, I doubled or tripled my big lifts from what they had been before. And so that is one approach. The problem is I gained probably 40 to 50 pounds overall, and it wasn't almost, maybe maybe 10 to 15 pounds of it was muscle, which is awesome, right? Like in your first, you know, six to 12 months as a male to gain that much muscle is what you're going for women, it's going to be potentially a little bit less. And the problem is now sitting sitting with this extra body fat, which expressed itself in my physique, right. So that was that was my experience with a dreamer bulk. So less, do you think that just eating more builds more muscle, it's not true, the amount of muscle you can gain will top off at a certain point. And all that you're gonna gain after that is fat. So that's part of this equation. Now let's go to the other extreme, which is the idea of trying to build muscle while not gaining any fat at all, by maintaining your weight, or maybe being in the tiniest, tiniest surplus, you know of like, of like 50 calories a day or something, which is barely a surplus, your body hardly knows it. And you might gain weight over a long period of time, but it look like you're hardly gaining weight. Some people call this Lean training or main gaining, or I think gain training, I don't know, there's a whole bunch of words for it. And I would say that there are special circumstances like brand new lifters where you can get a ton of benefit and some body composition going on at maintenance. And I highly, highly recommend doing that. If you have a little bit of weight to lose when you start that process, so that you're not, you don't have to face that fear of gaining more weight just to build muscle when you already feel like you're a bit overweight, it's more of a psychological thing. But if you want to build muscle as effectively as you can, and you only stay at maintenance, you're barely giving your body that anabolic environment to build the muscle. And so it's going to take a lot longer. And the idea here is we know we need a calorie surplus to build muscle. But the question is how much is too much? How much is too much. And the typical range that I that I've talked about often and I still stick to and I think is still supported by the newer evidence we're gonna talk about today is around point one to point two 5% of your body weight per week. But we're gonna give it some more nuance, we're going to talk about how the new science or the new research by Dr. Eric Helms, maybe also just supports that or gives us some more ranges to work with, depending on your training age. And you'll come out of this with maybe even more clarity on what might make sense for you as an individual. Okay, so let's talk about the basics first, right, a calorie surplus is definitely needed to grow your muscles for hypertrophy, for strength, all of that. But it has to be finely balanced. We just talked about the range of the point one 2.25%, which for some people might seem actually too slow, right? Like the point 1%. If you're, let's say 200 pounds, what does that come out to be? Point two pounds a week, or less than a pound a month. And I actually had any Morgan on my show a while back. And he was talking about a ballpark of two to three pounds a month. For males, he worked primarily with males who were probably around anywhere from like 160 to 190, kind of the average height average weight, gaining two to three pounds, which is more more in the 1.23% range. Or not, I'm sorry, you have to scratch that more in the point 4% range, a month or a week, point 4% range a week to get that two to three, I'm sorry, I'm throwing all these numbers at you, it's not going to matter, we're gonna come out to very clear recommendations in a moment here. So you can make quick gains by eating in this upper range, but you're also going to gain fat, whereas the Lean gains are not the Lean gains, the lean training might not build enough muscle. And so we want to lean gain, right? We want to be kind of in that sweet spot of lean, gaining maximize your muscle, minimize your fat. So there is a new study that came out. And this is what kind of what I want to get to and what drove me to create this podcast episode and revisit this. A new study came out in August 2023 by Dr. Eric helms at all by the way, Eric was on the show as well and we'd love to have him on again off to reach out. But the study was effective small and large energy surpluses on strength, muscle and skin fold thickness. So just think about just look at the title effect of small and large surpluses. So we're talking either, you know, very, very lean to no gain versus a larger gain on strength, muscle and fat. So skinfold thickness is a way to measure body fat. And there were three diet conditions in the study maintenance, a moderate surplus, which was a 5% calorie surplus, or a large surplus, which was a 15% calorie surplus. And they wanted to see the different impacts of calorie intake on muscle and fat gain. But they were also measuring like, one RM, I think it was back squat strength, we're not gonna get into all the strength results that they found, I think the general consensus is, it didn't make a huge amount of difference, relative to the fat gain difference. And that's really the goal of what I'm trying to get at today. But I'm gonna give you an example of if you were, let's say 180 pounds, we're just gonna take 180 pound person with a 2800 calorie maintenance. So the maintenance calories are 2800 180 pound person, this is actually kind of similar to what I am right now, I probably have a maintenance around 3001 85 right now. So 180 pounds, 20 100 calories maintenance. If you were in the moderate group, you would be in a surplus of 140 calories a day, which would equate to about point two eight pounds gained a week. So if you do the math, that's like a pound a month or a little over a pound a month. So pretty lean, pretty small surplus. If you are in the large group, again, 180 pounds 2800 calorie maintenance, you would be eating 420 calories surplus a day, which equates to point eight, four pounds a week, which is over, which is over three pounds a month. And again, going back to the when I mentioned any more than the two to three pounds a month, you can see we're both under the either way under that at around one, or kind of at that top range or a little bit above it a bit over three. Again, for a 180 pound person in this calorie range, you might weigh more or less and you might burn more or fewer calories, it's gonna be very individual. So the results on the strength gains and body composition showed that the moderate rather than the large surplus, or the maintenance was most effective for strength gains and improved body composition. And I'm going to share a few quotes. The first quote is going to be from the Eric Trexler review of the study recently published in the mass research review. And he said quote, for beginners, a rate of weight gain above point two 5% per week is likely defensible, assuming they're in a hurry and wanting to maximize their rate of muscle gain, okay, above point two 5% per week. Now that's normally the upper range we're talking about. And he's saying you know, if you're a newer trainer, and you really want to just make this happen pretty quickly, which a lot of us you know, we want the results quickly. Or maybe there's a there's a scheduled reason for this or what have you. above point two 5% is defensible. For most experienced trainees a more moderate pace of point one 2.25% per week is probably more appropriate, particularly if they're wanting to avoid a disproportionate degree of fat gain. Again, this is from Eric's quote. For people who are extremely advanced and legitimately close to their personal genetic limit for muscularity, then their rate of weight gain should be quite slow. So he's kind of separated into three groups, beginners, or early intermediates, intermediate or advanced trainees and very advanced trainees, I'm guessing most people listening to this show are in the first or second group, I would consider myself in the second group, a lot of you are in the first probably some of you are in the third group as well, which I love to have you listening to this because it's all applicable. But I'm gearing this toward the general lifestyle lifter person who wants to improve their physique, their body composition, we continue to see evidence that the point one 2.25% is probably kind of an average range. And if you have some advanced training if you have some training under your belt, but point two, five above point two 5% per week, may be a better number to shoot for if you're more on the beginner to early intermediate side. Okay, now switching to the study itself, the home study homes, homes at all, a whole bunch of researchers on the paper. He said, I'm going to share the three key points from the study and then the quote from the conclusions, okay, and I definitely encourage you to go look at the study itself if you want to get all the nuances because there are some limitations here. It was done during COVID. They had some people drop out. There's a whole bunch of limitations that we always have to consider when it comes to these things. But here we go the key points number one, when assigning intended energy surplus sizes of five to 15%, faster rates of body mass gain primarily serve to increase the rate that fat mass accumulates, rather than increasing rates of hypertrophy or strength gain. So that's really important. So the five to 15% range, which was the moderate to the large group. Mainly what he's saying is, the faster you go, the more fat you're gonna gain without any extra strength or muscle gain very important. Key Point number two. It is possible however, that faster rates of body mass gain could enhance hypertrophy to some degree, if a sufficient training stimulus is provided, ah, so this is really interesting, because he's not really distinguishing training age, he's just saying that, in general, maybe you could go faster, but you really have to have a solid training stimulus, very effective programming, sufficient intensity with your lifts sufficient volume for you, where you're actually getting the growth that you intend. Otherwise, it's sort of going to waste isn't it and that's where the extra fat mass comes in your body wants to partition those nutrients for the purpose that you're telling it you need it for. And that's where the muscle building signal comes in.

Philip Pape 15:50

Philip Pape 16:53

Key Point number three, while further work is needed if a sufficient training stimulus is provided, the rate of body mass gain that will best support hypertrophy is likely individual rates may be influenced by prior training experience, hereditary factors which influence one's potential maximum rate of muscle gain, and other variables, sleep stress, etc. Now, doesn't that sound familiar? Isn't that what we talk about all the time on this show that there are so many factors that affect your expenditure, your ability to build muscle, your personal results. And it really comes down to figuring out what that is for you by giving you the shot by experimenting. And these this evidence we talk about on the show is simply a starting point, it gets you in the ballpark, knowing that it could go swing in either direction, sometimes, quite severely if you are an outlier. If you are an over under responder, for example, he even mentioned the head of hereditary factors, it's true, some of us just have better genetic dice roll of the dice. And some of us less it's not an excuse, it's just we have to understand what it gives us in terms of these these ranges. Okay. And then finally, in the paper itself, the conclusion state quote, ultimately, we recommend conservative energy surpluses scaled to your training experience of so here the surpluses, they recommend of five to 20% over maintenance energy, or rates of weight gain of point 252 point 5% of body mass per week, scaled to training experience such that more advanced trainees consume smaller surpluses and gain weight more slowly. Okay, so so far, we're hearing a consistent message that if you have more training under your belt, you're simply not going to be able to gain muscle as quickly there's diminishing returns, the more muscle you've already built. And that means you don't want to have as large of a surplus because you're gonna gain more fat than a newer trainee. As far as the ratio of fat to muscle. Okay, what does this mean for your personal muscle building or bulking strategy? It seems that all of this evidence continues to support a gain of around, I'm gonna say point two to point 3% of body mass per week. Okay, I think Trexler mentioned that range in there as well, I think it's a good range, it gets you sort of on the top side of that point, one 2.25, it pushes it kind of on the top side of that pushes you a little past that upper range, and gives you that sweet spot of point, two 2.3% of body mass per week as a generalizable sweet spot for gaining muscle without gaining too much fat. Because again, an aggressive surplus beyond this will lead to quicker or may lead to just slightly quicker muscle gains, but you're going to accumulate fat and at some point, it's just going to be mostly fat, right? So you kind of you want to hang around that and not get too impatient. Knowing that it takes time to build muscle, it's easier to it's way easier timewise to cut fat, psychologically, it's a different story. But timewise it's way easier. So you kind of have to balance the two, you could say, I'm gonna go a little bit more aggressive, because I'm just not sure. And I want to see how my body responds, and I'm gonna train really hard and see what happens. And then I'm willing to take the risk that it's going to take a bit longer to just cut the fat later, and that's fine. That's your choice to do. Or if you know, you're not an over responder, or you've already been training, or let's say you're a woman, and women just tend to build muscle slower than men, you may say, You know what, I really don't want to be in that aggressive bulking phase range, I'm going to stick around a quarter percent, you know, point 3% body mass per week. And I think that's a great number, I really do. I've often recommended to newer male lifters to go around point three 5.4% on the upper end, and I've done that myself with pretty good results. And that's just so I that's for me, so I ensure that I gain as much muscle as I can, knowing that I might gain a lot extra fat. But for others, I would say keep it around point two 5%, you're golden. Again, as a starting point. Now, there is a massive role of strength training alongside your nutrition that we just alluded to, when Dr. Helms mentioned, the training stimulus is the training stimulus. And it's important to this whole thing, it's a very crucial role. All of this that I'm talking about assumes you are lifting properly. And the best way to know this is with information and what information do I like I'll give you I'll give you a few different things. First, your lifts are going up in some way your your volume, but primarily your intensity intensity, meaning the weight on the bar or the dumbbells or what have you are going up so that either weight on the bar and or reps are going up and or sets or a combination of these based on your programming. And you feel like you are getting stronger and you are performing more and it's not totally over fatiguing you and causing recovery issues. Assuming you're including proper D loads and such as needed, you should be able to see this progress pretty consistently. The second thing is I like to take body circumference measurements both during Fat Loss and Muscle Gain. And when you're building muscle, two important measurements are your biceps and your thighs, your bicep and thigh circumference. So also possibly your neck circumference which which may go up during fat loss or during muscle building phase as well. All of these can tell you yes, I'm building muscle. Now you these are going to go up with fat gain as well. And that's where the improvement in your leverages come into play. But you you definitely want to see them going up. You don't want to see them flatlining. And then you also want to see that your waist circumference whether you take a simple kind of belly button waist circumference, or you do the the three, you know, naval inch or two above the Naval Institute below the navel kind of measurement, whatever, whatever you're doing that it is going to slightly increase over time because you're gaining fat but we don't want it to increase too much. That's kind of the the toggle or what am I trying to say that's the the limiter that you want to see, that tells you that you're not really gaining fat too quickly. Okay, you're going to gain it, but not too quickly. Now, I've said it before, you can't rely on any form of body fat measurement for accuracy. But if you use something like the Navy formula, which for men requires neck and waist for women requires neck, waist and hips, okay, not not thighs, hips, like all around to the peak of your, your but basically your hips. The trend of that can tell you how quickly you're packing on body fat. And I've seen this for me in the past when I've done in a more aggressive build where I'm like at point 4% versus a more lean gain at like point one or, or so I will see that the fat gain slows down when I'm going at a slower rate, which is great. It's it's validating what you're doing. So those are the things your lifts are going up your bicep thigh, neck, waist or hip circumference, circumference, and then your weight also are your waist circumference is going up and not by a lot. Okay, so the practical takeaways here. How do you do a muscle building phase? Let's just recap the whole thing based on the data. All right, number one, you have to find your maintenance calories. Now if you've never tracked your food before, if you've never done this before, I'm going to recommend listening to some of my other episodes where we talk about tracking your food, where we talk about what do you do first you build you lose Do you maintain? There's a few in there. I'm going to try to link to them in the show notes. But they're easy to find if you go look at the back history of the show. But you want to find your maintenance calories and know that your maintenance calories are not fixed. They change daily. And in my opinion, the best way to find that out is to use macro factor. That's an app called macro factor all one word downloaded if you're a new user that's never used it before. Use my code Wits & Weights all one word all spelled out Wits & Weights to get an extra week on your free trial. Use it try it out you're going to be really excited about how it works because unlike Like the other apps like My Fitness Pal, and so on, it's not just a logger, it actually feeds you back information that helps you modify your intake each week, because it calculates your metabolism, it calculates your maintenance calories based on your food and your weight. It's, it's really awesome. Okay, so rather than trying to do a bunch of spreadsheets, or definitely don't use a calculator online, because that's not going to be anywhere close to your real maintenance, it can be off by 400 calories in either direction. Use macro factor, find your maintenance, log food for about three weeks, you'll log your weight every day. And you'll have a pretty good number to start from. So do that first, and then you want to set your target and set your rate. Okay, so how do you set your target, the way I like to do it is, I don't like to just pick a number out of the sky, I like to pick a duration, and based on the rate set the target. So I've said this before on the show. And if you haven't heard this before, it takes time to build muscle. And so you want to spend time building muscle for multiple reasons. One reason is because you want to get that win of actually seeing a meaningful change in your physique. And the other is just the sheer time that it takes, okay, versus fat loss. So I would assume six to nine months of building or bulking or improvement, whatever term you want to use six to nine months. So we're gonna assume that you're 180 pounds, right. And let's say you want to build for six months. And it's a good time of year, right? Because it's what almost this episode's coming out almost October. So November, December, January, February, March, April, that takes you all through the holidays and winter. And then you could do a cut or mini cut going into summer. Maybe it's tiny bit later than you would normally want but it's in the ballpark. So assume six months. Now let's go with the rate we talked about before the new sweet spot rate that I mentioned, from all of this evidence, point to 2.3% a week. So if you pick a number in there, it comes out to around a half a pound a week, if you weigh 180 pounds. So I always like round numbers just easier to think about easier to follow, it doesn't have to be down to a decimal half a pound a week. All right, so half a pound a week, for six months, and a few extra weeks beyond that gets you 15 pounds. Again, rounding up. So we're gonna go from 180 to 195 pounds in six months, right. And that's six months, maybe you want to go for nine months, that's fine, too, maybe you want to build for a year. So our target rate is gonna be our target weight is going to be 195 pounds, our target rate of gain is going to be point five pounds a week, which is around a quarter percent or so maybe it's like point two 7%. But again, we're rounding and then what you're going to do is just set your targets for calories based on that. So a half pound a week is going to be about 250 calories a day surplus. Okay, nice round number. And then every week, you're going to adjust that based on what is happening to your body. And again, the best way to know this would be to use something like macro factor, which will tell you hey, your expenditure has gone a little bit up or gone a little bit down this week. Therefore, we're going to adjust the calories up or down to keep you on that rate of gain, because we don't want to go too fast and build and lose fat. But we also don't want to go too slow and start to stall out. Okay, so this is all based on what's happening to your body. Now, as you go through a building phase, if you're going half pound a week, you will overall your metabolism should increase. You know unless your activity level just goes way down. Like if you go from 15,000 steps a day down to 3000. And it kind of offsets the building. You know, if everything else stays the same, your expenditure should be going up. This is like the opposite of not the opposite. It's metabolic adaptation, but in the opposite direction as what happens during fat loss when your body adapts. So you're going to have to eat more and more food over time. Most people don't really complain about this. But if you're you know a bigger person who has to eat a lot of calories, you know, eventually it can become a little bit tedious just like fat loss does, right psychology. So what do we what do we set for our targets? Well, if you're using macro factor, it's going to give you appropriate targets based on the evidence. And but if you're doing this by hand, we're gonna go back to the simple rules of thumb protein, point eight to one gram per pound of your target bodyweight. Well, if your target body weight is 195 pounds, we're gonna shoot for 160 to 195 grams of protein fat, I like to peg it at about 30% of calories. You could go as low as 20%. Either way that 20 to 30% leaves plenty of room for carbs for the rest of your calories. So don't overdo it with protein and not leave enough room for carbs. Don't overdo it with fat like at the Keto range where you're up at 50 60%. I mean you can but it is going to then eat into your carbs and limit your ability to build muscle because carbs are muscle sparing they give you energy to give you recovery. They allow you to lift more and we know from the evidence that a standard higher carb diet or average carb diet is going to be more effective for muscle building than a Keto style diet. And then finally, we have meal timing, just very simple rule of thumb, four to five meals a day to have protein is probably what you're going to need at a higher calorie level to get your surplus in four to five, four to five feedings of protein a day, and then some protein and carbs around your workouts. Okay, this is totally up to you. I know some people like fasted training. I think in general, for most people, you're going to, you're going to progress more and get that bigger stimulus if you are fed when you train. Another reason to do that, going back to what Dr. Tom said about the training stimulus being very important. So some protein some carbs around your workouts before after, you know I've given more specific recommendations in the past, but I'm just generalizing here that you want to be fed for your workouts. Okay, so there you have it, a moderate calorie surplus of point two to point 3% balanced set of macros sufficient protein, sufficient carbs, targeted high stimulus, effective strength training with progressive overload, these are all the keys to unlock muscle gains without gaining excessive fat. And as with any physique engineering strategy, the principles as you can tell are straightforward. They really are, they're pretty simple. And the challenge is going to be in applying them being consistent, putting in the reps, and probably most importantly, making adjustments for you your results and your lifestyle. So if you prefer a faster rate, and you're comfortable with the extra possible fat gain, just in case that you're an over responder, or if you know you are, then give it a shot, like experiment with an N equals one experiment with yourself. Worst case, it will confirm that you gained a little too much fat, because you're measuring all the things right you're measuring your circumference and how you feel and all this and that you all you'd have to do is a slightly longer or more aggressive cut to lean back out. Best case, though, that you're gonna find that this is perhaps your sweet spot. So it lets you find that number more efficiently than just just picking the same number every time from what a podcaster tells you. Okay, in our next episode 109 High Performance Training built on a platform of strength with Andrew Roamio. I'm bringing on my longtime coach Andrew to chat about how to make fitness a core part of your identity, how to balance the demanding roles of family work in life, and how to make strength training work for you at any age. Last thing, I didn't want to forget this if you want to build muscle and are not sure how to start. Or if you want help following the process they laid out in this episode. Just reach out to me I'm a human being I will have a conversation with you not selling anything. Literally just hey, reach out. This is what's going on. Cool. Great to meet you. Based on your question, maybe check this out. Here's a video here's a guy here's an episode or I'll give you a straight up answer on what to do for your situation. To do that, just send an email to Philip at wits. & weights.com Phillip at wits & weights.com

Philip Pape 33:12

My name is Juan L. Just make sure to spell it right Phillip at wits & weights.com And you could also find links to contact me there and other ways in the shownotes. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights if you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then stay strong

Philip Pape 9/22/23 Philip Pape 9/22/23

Ep 107: The Secrets to Zero-Injury Running While Improving Body Composition with Louise Valentine

I'm excited to welcome back Louise Valentine, my first interview guest who I didn't already know personally, way back in Episode 26, to catch up on her incredible accomplishments and discuss new and exciting strategies and considerations for female endurance athletes, especially women 35 and beyond. She empowers them by dispelling industry stereotypes and reaching a zero-injury rate.

For background, Louise Valentine is a best-selling author, published researcher, and award-winning sports medicine, exercise science, holistic health, and performance expert. She is the 2023 American College of Sports Medicine Practitioner of the Year. Her website, BreakingThroughWellness.com, helps active women 35 and older manage hormone shifts and improve health, body composition, and running with less stress!

Louise's courses and coaching are for you if you can't stand hormones affecting your health, fitness, or endurance performance.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:19] Earning the ACSM Practitioner of the Year Award
[5:10] Contributions to a new sports medicine textbook
[6:38] Strategies for active women with excess weight and hormonal changes
[8:34] Energy-first approach and aligning running goals with physique goals
[10:15] Strategic calorie reduction
[11:51] Client results
[12:47] Addressing myths in female-specific exercise strategy for women 35+
[17:49] Understanding hormonal changes and taking control of health
[22:29] Science-based training and injury prevention for 35+ female runners
[27:19] Dynamic functional lifting
[30:08] Strategic layout for body composition and performance
[31:25] Gut health struggles and the importance of nourishment
[36:37] The importance of lifting heavy for female endurance athletes
[41:05] The question Louise wished Philip had asked
[41:50] Where to learn more about Louise
[42:50] Outro

Episode resources:

Free blog articles, videos, mini-courses & a 4-month 1:1 learning experience at BreakingThroughWellness.com
Ep 26: Sustainable Fitness, Physiology, Fat Loss, and Running at Any Age with Louise Valentine

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Louise Valentine 00:00

A lot of times, you know, we come in with both goals, I want to run my best and I want to lose weight. So we can work in strategic weight loss days, but strength training. I always say strength training is more important than you running. Why? Because running you're going to do it. The strength training is your testosterone, your ability to build muscle and your metabolism. The way you keep weight off is by having muscle your metabolic powerhouse.

Philip Pape 00:27

Welcome to the Wits & Weights podcast. I'm your host Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry so you can look and feel your absolute best. Let's dive right in Wits & Weights community Welcome to another episode of the Wits & Weights Podcast. Today I am super excited to welcome back Louise Valentine, who was my very first interview guests who I didn't already know personally, way back on episode 26 Almost a year ago. So it's an honor to have her join me again to get caught up on her incredible accomplishments in the last year and some new and exciting strategies and considerations for female endurance athletes, in particular women 35 and beyond who love to run, and maybe juggling multiple goals to lose weight lean out while still enjoying their sport, from debunking myths in the industry to achieve any zero injury rate. Louise's here to dispel the misinformation and empower female endurance athletes. If you're ready to challenge everything you thought you knew about women's health and fitness in the context of endurance sports, you'll want to listen all the way through to learn exactly what to do to excel at all your goals without injury as you age. To catch you up on who she is. Louise Valentine is a best selling author, published researcher and award winning expert across the sports medicine, Exercise Science, holistic health and performance fields. She owns breaking through wellness.com, where she empowers active women aged 35 and beyond to mitigate hormone changes and maximize health, body composition and running with less stress. If you can't stand hormones wreaking havoc on your health, fitness or endurance performance, and are ready to understand simple ways to quickly restore energy, improve body composition, and or run your best. Louise's courses and coaching are for you. As the 2023, American College of Sports Medicine Practitioner of the year. Congratulations, Louise is leading the way in helping us simplify and apply the best female age 35 Plus specific strategies to unlock your best with less stress. Luis, it's great to have you back. How are you doing?

Louise Valentine 02:46

Thank you. Yeah, it's awesome. Congratulations on your success throughout the past year or two. It's amazing to see this community of grown amazing listeners interested in the nitty gritty science and feeling their best.

Philip Pape 02:58

For sure. For sure. We were joking before I recorded how when you were on, I was still recording out of a closet on a TV tray. But nonetheless, the passion was there. We had a great conversation. I you know, it kind of went by in a blur for me at the time, because I was so nervous back then. And now you know, we've grown into our respective areas. So it's been about a year since we spoke. And in that time, you've accomplished a lot You've earned this ACM s practitioner of the Year award. Tell us about that. And tell us what you did to earn that honor.

Louise Valentine 03:28

Yeah, it was, you know, I sort of felt like I was taking a leap when I submitted my application, you know, looking at last year's winner, it was the head of the obesity Institute, effective weight management in Greece, I believe. So I was looking at all of these top performers across the world and wondering, you know, do I fit into this, this award position, and, you know, just shared my story as a military spouse, this dynamic career that I've had, as well as my personal story, overcoming osteoporosis, hormone challenges, and really looking across the spectrum of health, fitness, athletic performance, holistic health, and blending these strategies. All throughout my career, whether I was helping pro athletes are now women, just like me feeling stuck with these small changes and wondering, wow, I worked out really hard. I still want to feel my best this vibrant, strong fit self. I don't want to lose this. In fact, I've walked kicking, screaming and running, trying to feel my very best, despite all these hormonal changes. So it's such such a thrill to win.

Philip Pape 04:35

Yeah, and it's it definitely is inspirational. We talked about your story last time, but even the thought of being able to pursue multiple goals and get multiple results at the same time because there is a concept or principle of periodization of, you know, exclusive gold is going after one at a time and how you can't have this at the same time as you have this and we've seen that mold broken in a few areas. For example, power lifters used to always be big You know, fat, guys, right? And now you see that they they're leaner, they can be healthier while still competing. And so in your area, you work with women with hormones with endurance. So another thing that you've been doing is working on a textbook or contributing toward a new textbook based on cutting edge science. It's with other weight loss experts for sports medicine for fitness professionals. Can you share with us any the secrets that you're including that the fitness industry hasn't heard yet? Speaking of breaking the mold?

Louise Valentine 05:29

So you know, this is, you know, again, looking at the act of woman, and we might assume someone who is struggling with excess weight is not active. But what about those women who are active, they're trying their hardest, they're dialing in their nutrition, and they're still not seeing results. So I share in particular a case study of a client that I worked with who was living with excess weight and trying to run ultra marathons and lose the weight at the same time. So what did that look like? If you're a fitness professional, and you're working with someone who's so dedicated to their running, yet, they still want to, you know, protect their metabolism, they want to see body composition changes? How do you do it, and then in particular, those hormonal changes, H 35. And beyond, we've got a heck of a hard time ahead of us. So I share insights into the journey and practical takeaways for professionals so that they can, you know, when when they have these ambitious, active women living with excess weight, let's be effective. And let's strategize so it's specific to their life and provides best results.

Philip Pape 06:36

So let's peel peel that back a little bit specific. What's one thing that everybody assumes is the case, and that you can't have this at this at the same time, with that type of woman, a woman who's very active, has the excess weight, but she's gotten to the point where there's some things conspiring against her whether it's hormones or something else. And she wants to have all the things right. What is one thing that you face on a regular basis you want to dispel here?

Louise Valentine 07:00

So I think it's the excessive calorie reduction that we see. And it's just, you know, diet culture tells us that we need to be low calorie, we log into My Fitness Pal, we see, oh, my gosh, if I'm eating over 1200 calories, I'm, I'm failing. And in this instance, we have to remember and use the lens that you are an active female, my goodness, you are a calorie burning machine. And when you go to low calorie, it is extremely counterproductive. Your body will fight that weight loss, like, like no other. So to your point about periodization. You know, if there's, you know, coming to the understanding, we can try things, but sometimes we might need to off cycle from something like an ultra marathon, can we do a half marathon instead? And maybe focus on some strength building, restoring some metabolic damage, in particular, when you're coming from a very low calorie past?

Philip Pape 07:51

Okay, that's great. I'm glad you said that. Because the listener needs to hear it over and over again, especially directly from women, because I'm not a woman. But I do tell women this all the time, you know, out of compassion that we generally want to eat more, you know, that's like the bane of many of our issues, and men too. But you and I were talking about how even over the last year, some of your, I guess, the audience you're addressing has become more and more clear. And I also on the podcast, if you you know, you were listening over time, you'd realize it's more toward an energy energy first approach of like, increasing that stack, increasing the metabolism, not trying to lose weight. And at the end of the day, when you want the physique or you want the weight loss, it's actually going to come pretty easily, without all the stress without all the negatives. So I love that you're saying that. Is there? What about on the running side specifically, is there are there things that are fighting against each other, when it comes to the energy needs? And the running in the context of say physique? Because you said that is an important goal? People want what? What would you say? Is there anything competing there? Is there a way to make them alive?

Louise Valentine 08:54

Yeah, absolutely. You know, avoiding things like fasted training, we need to have that hormone and the hormone balance and metabolism on fire. So being very strategic, no fasted training, absolutely not no carb restriction. We are looking at protein timing, we're looking at pre intra and post workout fueling, we are not taking calories away from that, going into the sessions field. And in a very strategic way, looking at that person's life, other stress levels of other levels of toxins they're exposed to stress could be environmental, it can be dietary. So there's so many components into protecting the hormones and the metabolism first and foremost, to your point of energy first, because without hormones without energy without a metabolism. You're not building muscle, you're not leaning out, you're not running your best you're gonna be injured, bloated and gaining weight.

Philip Pape 09:51

Absolutely 100% So love it no carb restriction, void facet tree, all the things I'm constantly getting questions about, like, but fasted training works really well really does it? Let's take the whole context and experiment with a little bit more energy here. So because you work with athletes who want to perform well in ultra marathons, endurance, sports, triathlons, and again, the conflicting goal thing, what about where does say fat loss fit in? And again, we're not talking about calorie restriction, per se. But at some point, there's a dedicated, hopefully short duration, as easy as we can make it minimal hunger kind of situation where you still lose the excess body fat if you need to. What does that look like?

Louise Valentine 10:32

Absolutely, it seems very strategic strength training. So looking at working with those hormonal changes, making sure you're lifting heavy enough. Because if you're doing all the lightweights in the world, you're not going to be seeing those body composition changes, ensuring it's very specific to the individual's goals. So it's we're seeing those body physique changes, as well as injury prevention, because you still want to get the strong runner to, but then also just looking at ensuring that all pieces of the puzzle are together, so you have the nutrition day to day, and then the strategic calorie reduction in small doses, so that it doesn't impact hormones, recovery and performance, to say that you would never have a day where you don't feel your best is a lie. We look at all the different strategies though, like even the carbohydrates cycling, the super low calorie, all the different diet trends out there. They're working against us in this particular circumstance. It's actually exacerbating things like our progression towards perimenopause. That was my exact story. I hit early menopause in my 20s. And it was like, What? Are you kidding me? At Illumina runners, they're running their way to perimenopause when they're trying to have all of these competing goals.

Philip Pape 11:49

So when you apply this to a client, what what kind of results have you been most proud of that you've seen? And probably learned from as you put these pieces of the puzzle together?

Louise Valentine 11:59

It's been absolutely amazing, because my academy that I have for the women that it coaches call it that is Breakthrough Academy is literally been built from listening to clients, and what is getting the best results. So I went in with so many assumptions as a professional. And the best takeaways have come from real, real women. So looking at ensuring that they have the nutrition, lifestyle and training strategies, they're just so critical.

Philip Pape 12:31

Yeah, it makes sense. And listening to clients. That's kind of like where I know, you put out a lot of content on social media. And if I were to guess probably almost every single one of those is based on a question you've had to answer for a client, right? Yes. Yeah. That's where it comes from. So what are the what are the hot trending topics right now? Is female specific exercise strategy? Right? And even I get the daily question, you know, but how do I train if I'm a woman over 40? And it's always, you know, it's always a specific age cut off, and that I'm a woman, you know, and I don't mean to be cynical at all, because there are differences between men and women. There's differences with age. But there's a lot of misinformation and confusion out there, right to the point where almost people get a defeatist attitude, when they come in, come in asking this question, and you want to really lift them up and give them the hope that there's plenty that they can actually do to empower themselves. So what are the common myths and mistakes you see in this area? Right? And then how do you educate our listener and the clients and empower them to break through break through, break through the noise and find out what works best for them?

Louise Valentine 13:34

Yeah, I just think it's incredibly overcomplicated. And we've looked at things like the optimization of lab work as an example. So we might see individuals who just come in, they're like, Louise, what, what labs Should I ask my provider for? What should we look into as a testing kit and review all of my labs. And you know, you could spend all the money in the world on a salivary cortisol test? What's it going to tell you? You're stressed, particularly in the morning, we could have pulled you out. If you look at your lab work, it is a point in time it is simply blood work is but a day. So I mean, then you can get expensive and get into Spectracell you can look into the nutritional composition of your cells to see how actually absorbing a lot of money. And we just get in the weeds of this optimization without taking the step back to look at are you doing the simple day to day things that matter most. And when the women that I coach come into my program, they're like, it's so simple. Because you're simple with the things that matter most you're consistent. You drive incredible results. But getting caught up in all the weeds of the science. I'm a scientist telling you don't get in the weeds of the science I did for way too long. I've done all the things I started in the NFL, I was all into the hyperbaric chambers and biotherapy and give me the rep you know anything I'll take this supplement that and No it did nothing except put me in complete hormone damage. And of osteoporosis that hypothyroidism, gut health disturbances, pre cancer, you name it. So I have been the train wreck where a lot of your listeners might feel like they are. But I can stand here as hope and living proof that you don't have to live like that. And at any age, both myself and my clients all the way through each, I think 56, this oldest woman has gone through my academy, reversing bone health, reversing Hormonal Health, and it's simple whole food. It's nothing crazy.

Philip Pape 15:29

It's true, it really comes down to like this really short checklist, you could just, you could just, of course, we know things are simple, not easy. Just give them the sheet and say do all these things. But we know. It's not just that right. I agree that we overcomplicate things to the point where like in the evidence based space, we have to start pulling out scientific papers and citations and all these other things. And you know, I love doing that personally. But the person I'm talking to just just wants to understand what to do. And the way you put it with it kind of being in alignment with your body. I guess you didn't say that explicitly. But that's what I'm getting from it. Where if there's anything that's off anything that's like forcing you in a direction, it doesn't feel right. Calorie restriction, does that right? Energy restriction does that where you just feel like, Can I really live this way? That Something's off? And I think what you're talking about is once you understand those simple things and put them in place, the work where do people get hung up, though? Like if, if everyone on this call or everyone on this podcast, if I said Louise, tell us a 10 things we have to do, and it's perfect. And they're not going to do what why is that? And what? What's the gap

Louise Valentine 16:34

and finding what's specific to their goals, their bodies needs and their lifestyle. So what is so ironic about what you just said is women in my program go through five initial weeks of learning. At the end, you get a checklist, it's called the 535 checklists. But what is so critical to your point is, I used to just do a couple of sessions I used to do, I know because we need to get you to practice this in every single day life. When it doesn't work. You come back to me 20 years in the field, I have got so many strategies we can pull from it is not one size fits all and anyone who tells you that it is that is a line of BS, they are too close minded, you need to find that outside of the box thinker that will help you fit it into your life. So working with froze all the way through and feeling completely burned out in broken chronic disease diagnoses, Olympians, I decided the spectrum we need the same exact thing customized to us or body.

Philip Pape 17:34

Yeah, for sure. What's the what's the classic phrase like their methods are many principles are few or something like the principles or the checklists, but how you get there for each individual is going to change drastically. And some may apply more than than to others. So speaking of women with the hormones, you mentioned that and now we can talk about maybe physiology, there's changes that definitely happen that affect your health, your fitness, your performance, I'm gonna say in the ways that healthcare fitness industries, maybe gaslight in some cases, or they put their hands up and they say, Oh, well, you're just getting older. That's how it is. I've seen that the women in my life and you mentioned the signs of perimenopause, I'm guessing some people put up their heads. I'm just gonna guess that some doctors did that. It kind of pisses me off, even though I'm a guy, right? Because I've seen firsthand how it affects people and it makes them think like, there's no hope. So how can women understand exactly what's happening in their bodies based on this age related process? And then take control over their health?

Louise Valentine 18:35

Absolutely. And that's again, where I think we're just so in the weeds with the science, let's simplify it. What is happening, age 35, for most women, is when hormones start to decrease estrogen, progesterone, and testosterone. So let's make that the underlying theory of women, right? Even an I have seen women even with estrogen dominance, maybe breast cancer, or some other thing or PCOS, but it comes down to this idea that we need to support our hormones, we need to help the hormonal balance of our body. How do we do that? It's something that I refer to as a stress tipping point. There's many factors that go into that. In the past, we used to assume that a woman had, you know, something like low bone density, Hormonal Health disturbances, problems with their period that that was called the female athlete triad. Well, part of the reason why I am a leader in the field now is because we're rethinking that, you know, been compared to the founder of that is leading the way in the field, but it's really rethinking has gut health plan to that. How does your day to day stress management stress meaning exposure to things that you eat in terms of ingredients and influence Hormonal Health and gut health? Looking at day to day stress and how you manage it, and then this is the game changer stress of exercise. So many active women don't realize that To exercise strategies need to change, or your Hormonal Health, you will be essentially draining it and expediting your way to perimenopause. And that's where you go to the provider like I did. And they said, Well, you just hit menopause early. I don't accept that. This is not okay. And with the fact that people think that this is okay, genetically, we might be mildly predisposed. But we also have control over our genes and how they express themselves. So taking that action, finding the providers who are leading the way who do have the strategies from the nutrition, lifestyle and exercise management side, put it all together, your hormonal health can be just fine.

Philip Pape 20:40

Awesome. Yeah. And that's empowering. I like how you mentioned epigenetics in there that we can change our genetics, we can change our it's effectively a way of changing our DNA to simplify it, right. But I think of that in terms of strength training, right? Why is it possible to build a bunch of muscle that you've never had before? And just a few months? Isn't that kind of an adaptation? Well, you can do the same with your hormones right.

21:01

Before my coaching session with Philip, I was really struggling with staying consistent with my nutrition, Phillip really showed me the importance of being consistent day to day, he also helped me see that it's not a bad thing to take a rest day, he really helps me get in that more positive headspace of a rest day being something really good for me. I've been doing this for a month now. And I'm finally starting to see some progress and my numbers. And I'm really excited about that. And I just appreciate so much the help that Philip has given me. He's always willing to answer questions to offer resources that are totally free, and very, very helpful. So I just want to say how much I appreciate that. Thanks, Phillip.

Philip Pape 21:47

The stress tipping point, really nice way to put it, because when you mentioned stress a lot of times and you just leave it at that. I don't know if you've seen this. It's kind of this nebulous thing, right? Well, stress, okay, life stress, my work my family. And you're saying it goes far beyond that. It's all the things that place a load of stress on our body, gut health, right, the things you eat, I think that's great. Even alcohol, like I've learned a lot myself lately about the effect of alcohol on hormones, even though we can talk about you know, enjoying in moderation and tracking and all that. What about the stress load it brings you and an exercise of course, with the again, especially you'd see it's in your realm with the endurance because you want to support that, but not let it be a stressor. So actually, I do have a question about that. How? So someone who is doing ultra marathons, which are we're talking 100 Miles generally, right?

22:37

Yeah, I have some of my also run Yeah.

Philip Pape 22:41

I have to put in a lot of miles in their training, I imagine. And then event itself, but not even just not even counting the event, just training wise. How does that How do you prevent that from being more stressor than it needs to be?

Louise Valentine 22:51

Yes, and this is where, you know, this training plan is essential, a science based training plan that works with female physiology. And this is again, where there's not a lot in the field where we're accommodating for Hormonal Health. So again, another reason why you know, winning awards in the industry right now. And leading the way is thinking through less is more. And how do you train for an ultra as a woman in perimenopause in your late 40s without draining your bone health. And the way to phrase it too, is that endurance exercise is hormone draining by nature. The reason why we have a taper week before a race is to restore hormones. So essentially, you are draining your hormones the entire time, you're training as a byproduct of what you want to happen in your physiology and getting those training adaptations. So we need to be really strategic not to do that too much. So we're really rethinking the training plan, we we really rethink it in terms of days per week, adding more rest and recovery. When you go strong, you go strong, you could still pee are women in their 50s are getting faster in my program. I like you were talking about those results. That is something that I'm incredibly proud of. And I'm talking sports medicine, physicians, occupational therapists, physical therapists, and they're like, I just don't want to end up like my patients. Can you help? Like that is powerful. That is powerful to hear you say that? And then look what you're doing now taking charge of your health, like, blows my mind. I'm just so proud of the women that I coach, you could tell,

Philip Pape 24:24

of course, yeah. And then I'm sure they they love being able to have that clarity, the clarity that you can control what happens your body, even if you intentionally put it through a little bit of stress, which you have to train for these endurance events. I like how you put it kind of draining your hormones, and it's a deliberate thing because you're trying to get some other result. But then you're allowing it to recover, which which is kind of like the acute stressor of fat loss phase, right? Or even just the daily acute stressors like when we train lifting weights or whatever we are, we're stressing our body but in the long run, you get a benefit out of it, and then recover. So that's pretty cool. So most of your clients are runners and injuries are concerned And as well for people, you said you had a 0%, injury injury rate for the women 35. And over that's, I think that's impressive. I want you to put it in context of like, what the normal statistics are. And then I think we're where people are getting it wrong. A lot of times where athletes become more injury prone with age, and not using the right strategies for it, like you said, Take control of your health and knowing your physiology. So what kind of injury prevention strategies do you use talk, talk talk about that.

Louise Valentine 25:29

It's both from a nutritional perspective, as well as the strength training. And I would say, actually, to the science based training plan, so again, that less is more training, very strategic, not overloading the body. And then we're looking at running specific strength and conditioning. So we need to think through why runners get injured in the first place, less quad dominant athlete, we are really looking at the posterior chain or the back of their body strengthening. If you have a trainer as a runner, who's telling you to do endless squats, run, you do not need and less squats as a runner, in fact, you're going to just, you know, contribute to that stretched hamstring That's weak. And the quads that are super tight, you're running, when you start, you're running in this hunched over posture, you know, shoulders turned, hips are already turned forward, you're already in a terrible stride and looking at something like patellar, tendonitis, IT band syndrome or back pain, upper back pain. And so the strength and conditioning is incredibly simple, but it is strategic. And I do combine both elements of body composition change, because every runner still wants to look good to say that they don't is we're doing a disservice to runners by saying that they can't change their body composition, personally, as a runner who wants to do that? Yeah, of course, I'm looking at the injury prevention to very strategic, I know you love the deadlift. I do too.

Philip Pape 26:56

Yeah, right, posterior work, I love it. So I want to dig in a little bit on the simple but strategic strength and conditioning, squats, and then backward. So it makes sense to me having a strong core and back for anything, anything in life, honestly, including, like we sit all day, and that's not good for that. And it kind of like in my mind, you know, complements the front side of the body as well and kind of gives you that stable base. But well, what is it about squat? So I've heard people who are kind of late lay people who don't really understand running, say, well, it's you know, it's all about the strength to weight ratio, and you need as much power as possible. So of course, you want to have nice big strong legs, maybe for sprinters, but we're talking about endurance sports, right? Is there a difference there that I just assumed? And then what do you do for that power? That ratio if it is even relevant?

Louise Valentine 27:44

Yeah, I think we're we're getting power is just in functional lifting exercises. So looking at things like kettlebell swings, getting the glutes but here's the thing, when we're looking at recreational runners in particular, a lot of them have never been, first of all rehab, the when we're women, the core. So we've looked at pelvic floor and core health, ensure we're not doing anything to exacerbate you know, the diastasis recti die or the, you know, the separation of the abs that happens in pregnancy, most of the time, that's not really healed in the first place. So that core being strong, starting with basic deadlifts, I'm not talking about anything complicated, no single leg, because again, if your core is unstable, you had a baby, you're kicking your SI joint out of alignment every time you do a single leg deadlift. In this the first thing, I went to physical therapy, and that's the first thing they put me through a single dead

Philip Pape 28:35

like deadly collateral stuff, don't they? Yeah,

Louise Valentine 28:38

and I was just well, okay, so my history would not allow for this to be a great exercise. So, you know, it's like great education and a good relationship with a provider that you can benefit from there. But again, it's we're looking at Dynamic functional lifting to be a strong human, you know, things like bicep curl, and overhead press, let's not separate those, let's just keep them together. Be time efficient against fits into real life too, and not overwhelming. So meeting the person where they're at first and foremost, running specific, and then looking at their injury history to

Philip Pape 29:13

okay, and you mentioned the quad dominant nature of this what so what kind of leg work do you do just just as an example.

Louise Valentine 29:19

So I would look at deadlifting I would look at doing some clam exercises hip ridges, and doing hip or just lift some weights they have a counter pressure so glutes actually fire. What else do we do? We would do? Single leg exercises for core in particular, maybe even some getting the that neuromuscular pattern. So getting the just switch, single leg stance again, but that's not super weighted when we have these core concerns

Philip Pape 29:52

potential. Sure understood. And again, you're touching on the idea that you have to make some trade offs, right. We have to make trade offs depending on our goal. If you want to fit into In sports in there, and body composition and injury prevention, they all have to work and nothing's going to be like extremely dominant. So let's, let's look at that a little bit. So you mentioned body composition. How do you fit that in? Does it kind of is a more of a natural thing where you say, Look, if we get the nutrition dialed in, and we are working out anyway, for our training, you're probably gonna get pretty pretty much the physique you want or is there specific periods where you focus on that?

Louise Valentine 30:25

Yes. So with endurance athlete, or I mean, even a recreational runner, sometimes we say endurance athlete and recreational runners don't thinking that applies to them. But I'm talking about recreational runners. We're looking at a strategic layout of their next couple months. So okay, do we have a race coming up? Let's focus on performance there. Okay, do you have an injury currently, let's focus on rehabilitation. First and foremost, let's go into body composition. A lot of times, you know, we come in with both goals, I want to run my best and I want to lose weight. So we can work in strategic weight loss days, but strength training, I always say strength training is more important than your running. Why? Because running, you're gonna do it. The strength training is your testosterone, your ability to build muscle, your metabolism, the way you keep weight off, is by having muscle, your metabolic powerhouse. So I

Philip Pape 31:21

couldn't agree with you more. So what was I going to say about that? It lost me because I have questions. But I really like to go on off on these tangents. But now I can't remember what I was gonna ask. I'll just continue. You know, you talked you mentioned yet osteoporosis at 33. And I, as you know that your story is kind of why you do this, like your mission. Right? How did you start down this path? When we talk about the things you used to do while you're training fasted? I think you've mentioned like too much caffeine and under fueling gut, health, all that. Tell us more about that.

Louise Valentine 31:56

Yeah, you know, it really clicked for me when I believe it was one of the press releases that came out for American college sports medicine that said the least Valentine can see for the peri menopausal endurance athlete, what's coming for them that they don't even know is coming for them. I've lived through it all. I've reversed it. And some women look at me and they're like, Oh, you're young. And I'm like, but I've lived through the perimenopause, a woman's nightmare. You don't want cancer, you don't want osteoporosis. You don't want to gain weight. You want to look, feel and perform your best. You don't want to injuries. Been there done that all the wrong things, though. Now here on the other side, it's it's nice to have this mission to ensure that women don't end up like me, and then teaching them the simple strategies to prevent it because it's so incredibly simplistic. But we do need to, to your point that gut health, that is honestly one of the root causes of why I ended up with osteoporosis as immunocompromised youth where I had way too many probiotics. I was eating well, I was doing all the things. But if your gut health is not there, it doesn't matter how well you eat, your body will not absorb it. So

Philip Pape 33:07

yeah, you said too many probiotics. So how did you how did you discover that?

Louise Valentine 33:11

Too many? Not probiotics. Antibiotics?

Philip Pape 33:17

No, it makes sense. Okay, I was gonna say it's good right to have. Yeah, yeah. To me antibiotics. Okay. Yeah, I mean, go a little bit more into gut health, like, how much? How much of that do you get into, again, the science of it, even though we know at the end of the day that we're not trying to overwhelm people with science so much is like, what do we do about it? Yes.

Louise Valentine 33:35

And this was one where my diagnosis was one that we don't really study much in the US. So I had to go into like the Chinese Science, and pretty much figure out my own gut health and what was wrong with me and how to restore it. I was told I would have cancer in four years. And instead, I reversed the condition with a nutrition and lifestyle approach. So if your doctor ever tells you something's impossible, just know, do your research first and foremost, but I did. I did not have good gut health my entire life, and it manifested in the oddest of ways. And I do see a lot of women and even some of the men that I coach, having a lot of these gut health struggles, it's these weird symptoms. It's like I tested allergic to the world. I'm allergic to everything. Or I psoriasis, where the seasonal allergies, I had weird nerve pain, I can't lose weight no matter how hard I try. So I do have gut health education and my program, because I'd be remiss if I didn't teach women how to protect their gut health to its health and performance starts in the gut.

Philip Pape 34:39

Yeah, and I think a lot of there's confusion on that topic because it is so new, like you said, there wasn't really even a western medicine reference recently, and it's just starting to make waves. Okay, what about you meant Okay, so you've talked about weight loss a few times and I'm, I'm bringing this up more with guests and the what do you think of the phrase weight loss so I use the phrase Fat Loss more often now, and maybe it's semantics. But what do you think of that given, given the general perception people have of weight loss as an energy restriction and all the other things we talked about?

Louise Valentine 35:11

Yeah. So in terms of weight loss itself, I think that, you know, it's hard because I automatically I think we think of dieting and restriction. And that is where it's nourishing our body, I just wish it was nourishing your body. And I've also seen the language in over, over nourished individual as gaining weight. And I would say, No, that's an undernourished individual because their body does not have the nutrition, if they're eating much of, you know, processed foods as well. So sometimes, though, the language is very interesting, and, you know, even looking at hormonal changes, they can be mitigated, and I don't even think people realize that, it's just like hormonal changes that just happen in our body, they just happen, we can take control of them, and they don't have to happen as fast as they say they,

Philip Pape 36:05

they have to. That's a very good principle you just alluded to, because you can extend that to everything else in our body assume that nothing is fixed. Assume that nothing at all, nothing is fixed, you know, your strength and muscle, your capability to run races and power. Your hormones just assume nothing is epigenetics. You mentioned it before, till the day you die, right? Like just if you're 75, and just getting started, you know, I'm not saying everything applies, if certain things right when you go through menopause or whatnot. But I think that's a good principle. What is the industry missing out on when it comes to female endurance athletes? Like what are other coaches and nutrition experts? not acknowledging or talking about? Or maybe they're perpetuating the commonly held myths, which is a very common thing. What do you say to that?

Louise Valentine 36:54

I would say there's two and one is the strength and conditioning side, to say that runners can do bodyweight exercises and protect themselves from injury 35 and beyond. It's not how our physiology works, we need in particular, to overload the muscles with heavier weights, for lack of estrogen, it's decreasing. It impacts our body's ability to use carbs and protein to build the muscle. So we have to get the nutrition side, right, that we need to lift heavy. And it's amazing when I have women who are these Yogi's, and they're trying so hard to do bar and all of these physical therapy exercises, and they never get anywhere, seeing body composition changes, or preventing injury, because they're not lifting heavy enough, they start simplistically and having enough and their body changes, they're running up hills with ease, their injury free, shoulder pain goes away, hip pain goes play. You know, that's just one of my clients stories. You know, it's like,

Philip Pape 37:52

it's true, it is so true to all those that many people find it counterintuitive, like, oh, I have knee issues. So I don't squat. Well, maybe if you squat, you'll help your knee. You know, we kind of know this. I mean, I've had sort of a hip labrum tear for a couple of years. But when I squat, it feels great. So it's one of the weird things. How when you talk about lifting heavy, because that's always music to my ears. What does that mean? And let's be very specific, if someone's listening, and they're not doing that yet. And they just want to start working out tomorrow. And they want to just randomly go into the gym and try something to kind of get a feel for that. What would you suggest? Yeah, I

Louise Valentine 38:29

would say start with an exercise that you're comfortable with, you have good form. So if you're not with a certified into professional who can help you ensure that your form is correct, start with an exercise you're comfortable with and have good form, lifting heavy enough, in particular female 35. And over is looking at 10 reps or less, in my personal experience, and her science, and some of the women female specific science out there, that's a great place to aim for. What does that mean? It means that by the time you get to that 10th rep, you cannot lift another you maybe you can get one more, but if you can get 1314 15 I call that essentially physical therapy, exercise, you are getting a beautiful range of motion, which is great, but you're not going to build lean muscle or prevent injuries very effectively. Also, I would rather have you pick up a weight and get five great reps than get 15. So let that sink in. And not only that, how much shorter does your workout become? Yes. workout for 15 to 20 minutes, and actually this great changes in my body. It's people It's explosive people's mind, like your life is gonna change for forever. You're you're lifting more efficiently.

Philip Pape 39:42

Oh my gosh, you save time longer rest periods. It's I always call it the lazy persons way to get fit is lifting. Well, it's so funny because I'm doing physical therapy for my shoulder and it's all 15 reps, five second holds and it's like, not that it's torture. I'm glad I'm doing it because I It's a lot isometrics. But I'm like, if I had to do this with weights regularly, I can see why people would give up, you know, like people give up on their gym routines, because they're doing a lot of reps. So what you just said is a good point, if you're only doing six reps, eight reps, 10, whatever, they're really hard, you're gonna get that great feel not necessarily a pump, you don't always chase that you don't always choose soreness, but just like, feel like you put some strong weights around. It's empowering. And it takes us time. So why not?

Louise Valentine 40:25

That feeling that you're strong. Like, you know, that's what we need to feel 35. And over, we need to remember how incredibly strong we are, how incredibly athletic we are, we can do that at any age. And the fact that people tell us that we can't that is the story of burned out bloated and broken. We're, we need to rewrite it.

Philip Pape 40:45

For sure you can be strong in it. I don't care if you're you know, 65 and never lifted weight. Go do it. Louise is talking about with a move that you're comfortable with that you can have good form. And if you're not comfortable, and that's okay, find somebody that can help you get comfortable. A lot of options out there, including Louise. And I do want to ask this question. I don't know if I had this in the list back when we first met, but it's the one I always ask. And that is, is there a question you wish I had asked? And what is your answer?

Louise Valentine 41:12

I think the best question that no one's asking, as Ken and are women endurance athletes, putting the pedal to the metal and exacerbating pre menopausal symptoms, having hit them earlier than it should. And I think if we continue to train, as we have in the past, if we continue to have these hard, high volume training cycles for runners, you will, and I know because that's my story. So now I'm rewriting it. I'm helping other women rewrite it and it doesn't have to be complicated. So if you're looking for that simplistic side ScienceBase cutting edge, that is where my zone of genius is in this world.

Philip Pape 41:54

I love it. So yeah, if you the what worked in the past what people think worked in the past isn't what's going to work. The cutting edge simple strategies that Louise teaches will definitely work in. I totally believe it because it's proof is in the pudding in her actions and accolades. Where can people learn more about you, Louise,

Louise Valentine 42:12

you can find me breaking through wellness.com I've got a blog videos, newsletter tips, free resources, and a great community of women that I do coach as well as other, you know, mini horses and offers so I just encourage women to start getting informed and find the practitioner that resonates with you. Maybe it's not me, maybe it's Dr. Stacey Sims, other leaders in the field. Go get yourself educated, find what works best for you, and then own it. You know, don't let anybody else tell you that. There's only one way there's many ways,

Philip Pape 42:43

many ways own it. And if they're listening to this podcast, they definitely want to get educated. So I put those links in the show notes so the listeners can find you Louise, it's great to have you back on again. I learned a lot as always, and I'm sure the listener did as well and they have some great information to run with. So to run with. Yes. So thank you so much. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong.

Philip Pape 9/19/23 Philip Pape 9/19/23

Ep 106: Eating Out While Staying Lean (Even During Fat Loss)

What if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.

We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.

Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine.

But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat.

We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals.

So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic.

__________

Click here to apply for coaching!
__________

Today you’ll learn all about:

[3:11] Planning ahead
[4:30] Research the restaurant or menu ahead of time
[7:00] Pre-log your meal
[15:30] Strategies for making decisions in real-time dining scenarios
[18:32] Business dinner
[19:59] Navigating social gatherings
[22:45] Tips for travel
[24:12] Creative hacks
[27:58] Key takeaways
[31:52] Outro

Episode resources:

Have you followed the podcast?

Get notified of new episodes. Use your favorite podcast platform or one of the buttons below. Then hit “Subscribe” or “Follow” and you’re good to go!

Transcript

Philip Pape 00:00

Imagine you walk into any restaurant, you scan the menu, or maybe you did so ahead of time. And you know exactly what you're going to choose to fuel your performance and fuel your physique goals. No longer is it just a reactive, emotional decision. It's a planned part of your personal strategy. And that is the power that you now have your hands. Welcome to the Wits & Weights podcast. I'm your host, Philip pape, and this twice a week podcast is dedicated to helping you achieve physical self mastery by getting stronger, optimizing your nutrition and upgrading your body composition. We'll uncover science backed strategies for movement, metabolism, muscle and mindset with a skeptical eye on the fitness industry, so you can look and feel your absolute best. Let's dive right in. Wits & Weights

Philip Pape 00:49

community Welcome to another solo episode of the Wits & Weights podcast in our last episode 105 Strength, power and vitality for women at any age with Cheryl I love I love. Cheryl and I discussed the art of movement, the challenges faced by women and fitness and actions you can take to enhance vitality and build confidence No matter your age, or where you're starting from, including some self defense strategies. Go check that out episode 105. If you missed it today for episode 106 Eating out while staying lean. Even during fat loss, we're diving into a topic that affects everyone myself included. We all know that sticking to your nutrition goals is not something that we do in a controlled metabolic lab. It's a battle that we fight every day in our lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, you're just going out on the weekends, you're just on the road, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day to day routine. But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique that you're working so hard for? What if I said that you can develop a few helpful skills to master the art and science of eating out without missing a beat, because after all, eating out and living your life is more the norm than the exception. And so if we think that way, and kind of ditch that all or nothing, and have strategies in our back pocket, we can be successful all the time, forever. Now we're talking about planning, tracking, real time decision making, and even a few little tricks I have at the end of the podcast that you want to stick around for that maybe you haven't heard of. I'm arming you with some strategies that are so effective, that you're going to wander out, wonder how you ever dined out without them. And then by the end of this episode, you'll have a toolkit that will make eating out not just enjoyable, but also aligned with your goals. So we can definitely have your cake and eat it too, literally and metaphorically. So if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, let's dive into today's topic, eating out while staying lean, even during fat loss. So we know the importance of this because this is part of our everyday life and living a lifestyle that is aligned with our goals and not thinking in terms of things having to be exactly the same way every day, but rather how do we adapt to the real life situations that come into our lives? So I want to start with planning ahead. In other words, thinking about the fact that these things will occur no matter what kind of like, you know, I don't know, if you celebrate Christmas, it happens every year on December 25, no matter what. And to be surprised that you didn't budget for some gifts, is really on you, because you knew it was coming. So we know that dining out is going to happen unless you live in a cave again. So the role of planning is to avoid these impulsive, emotionally driven choices that tend to be less nutritious or healthy or what have you, less aligned with our goals, right. That's the role of planning. There are also psychological benefits of planning ahead. Some people think the gut reaction to planning is oh, that sounds like work. But it actually reduces your what's called decision fatigue, right, the need to make a decision in the moment actually gives you clarity, and reduces your stress, right? It reduces the stress associated with eating out because now you have a plan at any one time. And you're able to execute on it without really thinking about it. So one way to do this is to research ahead of time, where you're going and what's available. So for a restaurant, this would be using a restaurants website, or their app, you know, to look for nutritional information if it's a chain restaurant that oftentimes by law, or just it's a matter of course of business, they'll have these up on their website. If it's a more local restaurant, oftentimes they won't have that, but they will at least have their menu. So you can go and look on their menu and start to browse ahead of time. Think about the options that you want. things that are associated with your macro targets with your goals with, you know, protein rich food, maybe lower oils and sugars and fats, kind of the hidden fats, but still things that you would definitely enjoy. And very common thing here is just think about what you would eat at home. And now, how would you construct that? And now how would you construct it from a menu in a restaurant. Now, granted, you're going to a restaurant because it's a special occasion. Even if it is a once a week week thing, it's still special, right? And you're probably doing it to enjoy company and go out and have a different environment and so on. And you can still choose foods that are similar to what you would eat at home, even though prepared by someone else, maybe, maybe they're a better cook than you maybe different seasonings and so on. So we're talking things like lean meats and vegetables and things that where you can see the ingredients, and so on. So it's really up to you to do that. But definitely look at it ahead of time, if you can. And then to go along with this, let's say you don't have access to the menu, or you don't have time to look at the menu or whatever. Or you don't even know where you're going, for example, you know, somebody else is taking you there, you can set what's called a you can set for yourself what's called a personal food plan. Okay, this is not a meal plan, not a meal plan where you have, this is what you eat, when and how much. But a food plan is more your guidelines, I hate to say the word rules, because rules always imply rigidity. But these are your own personal rules for yourself. So you still have 100% of the power, and agency. So setting your guidelines for the food choices. When you can't see the menu ahead of time, like we just talked about prioritizing lean protein, and vegetables, or deciding how many drinks you're going to enjoy what type or what types of desserts or appetizers, you can get as broad or specific as you want, you can get as detailed or not as you want whatever works for you. And this could be in your head, this could be on an index card, you know, in your pocket, this could be in your phone in a note app, or reminder what happened. super flexible, okay. The other thing you can do ahead of time, is log your meal ahead of time either as a planning mechanism, or because that's exactly what you're gonna get. And so what I mean is, a planning mechanism could be, you know, generally what kind of restaurant you're going to, and what you want to eat. So you go ahead and you pre log it, you know, maybe Today's Friday, and tomorrow, Saturday, you're gonna go out on Saturday, you go ahead and log it in your app. Now, again, I use macro factor, I highly recommend it. If you're going to use it, I'll include a link in the show notes with my code to get to an extra free week, my code is Wits & Weights. So you go download macro factor from the App Store, and use my code Wits & Weights, and it's a great meal planning tool, because you can log the meal, you can see what the impact is on your macros and calories. And then you can then you have a few choices to make, you can either adjust what you're going to have at the restaurant, because it's just too far off of what you want. Or you can plan the rest of your day ahead of time, or even today or this week leading up to that day, so that the whole week works out the way you want it to. And one way to do this is what we call calorie banking. And that is just earlier in the day, or even earlier in the week, just making sure that you are hitting maybe a little bit more tight, tighter calorie target. So this is especially the case if you're at maintenance or in fat loss, where you're trying not to exceed a certain number of calories each week, because you're trying to induce a certain change in your body mass and your fat mass over time. If let's say your daily calorie goal is 1800, you might say okay, I'm going to aim for about 1600 each day for five days leading up to this special event, and I'm gonna sort of bank 1000 calories for the week. To add to that day, that's perfectly fine, right? It's just shifting calories, you're not doing it in an obsessive way, like down to the ground down to the down to the calories really just being smart and planning ahead, making it all work. Alright, so that's everything, those are things you can do ahead of time. The second thing you can do is tracking. Alright, so we're going to talk about how to track all this stuff, because I get a lot of concerned questions, both from clients, and really anybody listening who says, Well, I'm gonna go on a trip for the weekend, I have no idea if I can track and this and that. And it's understandable that you don't want to take your scale at your party scale or your food scale on a trip, right? We don't want to be seen as weird or that person who's doing that. If you want to do that, if it makes sense to do that. That's your choice, right? But let's say you don't. All right, so we're talking about flexible dieting here, right? The idea of fitting various foods that you enjoy into your macros and calorie goals as well as your other goals like digestion, hunger, how it makes you feel performance training, and so on. Right? It's not just about macros. In fact, I'm gonna talk about that in a future episode where we compare flexible dieting to If It Fits Your Macros, so stay tuned for that. But the idea here is that we want to at least log the meat To the restaurant in some way, that's within about 30%. Accurate, believe it or not, yeah, 30% is sufficient to get useful data when compared to not tracking at all. So that's a nice wide tolerance fact is very consistent with the idea of flexibility. In that even our login has some flexibility built in. So the if you're using macro factor, for example, the way I would do this is first you can search for either the exact item at that restaurant, like if it's a chain restaurant, you can search the chains name, and then the food item, and you'll probably find it you'll find both the like combination dishes, or like named dishes they have in the menu, you might also find their side dishes and kind of construct it together. And that makes it pretty easy. And then you can just log the amount you expect to have. And I always like to add a little bit of buffer or a little bit of extra calories. So what I'll do is let's say you go to Chipotle, and you get a protein bowl log it is like 1.2, or 1.25, just to account for the fact that they're not going to dish it the exact same way each time. And so I want to be conservative, that's during fat loss. Now, if you're trying to gain weight, maybe you just log one, and then be okay with it if it's overestimated, because you're trying to get more calories anyway. So that's one way. Another way is if you go into a restaurant where it's not in the database, you can still search for similar foods. So if it's going to be a sirloin steak, just look for sirloin steak. Now here, I like to add extra fat in the form of usually just a butter or extra virgin olive oil doesn't really matter. But just throw in a few extra tablespoons in there probably, you know, an extra 100 to 200 calories worth of fat just in case, they're dumping that stuff in there. And, of course, when you get your food, I mean, I've had dishes where it was like, obvious that the oil is just oozing out of every, every inch of the dish. And I definitely padded that fat number when I logged it. So just be aware of those things. Which is also why I like to choose things that don't have a lot of hidden ingredients, things that you can just see, you know, steamed vegetables and, and dry rubbed meats and things like that. And the other thing is you could do is if the restaurant has nutritional info, but the input, the actual dish isn't in the database, you can do a custom food based on that info, or based on the whole meal or whatever, right, like some restaurants will have, let's say a steak dish, and then all the possible sides. And I'll give you all the macros and calories in a big chart, you could just quickly log that as a quick add or as a custom food in your database. So I'm making it sound a little complicated, but it really isn't, once you do it, really it's no different than logging it at home. And the idea here is you're not going to be weighing in on a food scale. If you can weigh in on a food scale, and you're that's part of what you're doing. Of course, it gives you a little more accuracy. But I'm not suggesting to do that when you go out. And then the other thing is eyeballing your portions. So when you log it, if it isn't a standard, like the protein bullet Chipotle, where it's a protein bowl, and it just has everything in there. If you're if you're, if you're logging separate ingredients of the dish, you can

Philip Pape 13:11

Oh, first of all overestimate a little bit, but I like to log everything in grams. From the day I start tracking, and I ask my clients to do this too early on, I say, look, try, try to log everything in grams, food, beverages, whatever. Meat, you know, don't definitely don't use tablespoons and cups, because those are definitely not accurate. But even pounds and ounces, I would, instead of that use grams, so that you're thinking in grams all the time. And it's a normalized unit of measurement. So when you see on a plate, I've got some steak and potatoes and asparagus, okay, that's like 150 grams of that 100 grams of that 125 grams that you know, again, within 30% is fine. And that's what you can estimate it in your head. Now, when you track it, it could be it could be right then in there, but most people don't want to whip out their phone in front of company, you know, that's rude, and track in front of them. So you can quickly take a photo of it, which takes like two seconds. And then later on, you can log it or just look at it and just know what you got and remember it and do it later on. Get we're trying to get within 30% for my clients, sometimes we play a guessing game where they'll take a picture, they'll send it to me later along with their guests for how they logged it with calories macros, and then I independently will guess and we'll see see where they meet because this kind of trains you to get used to what something looks like. Hey, this is Philip and I hope you're enjoying this episode of Wits & Weights, I started Wits & Weights to help people who want to build muscle lose fat and actually look like they lift. I've noticed that when people improve their strength and physique, they not only look and feel better, they transform other areas of their life, their health, their mental resilience and their confidence in everything they do. And since you're listening to this podcast, I assume you want the same things the same success, whether you recently started lifting, or you've been at this for a while and want to optimize and reach a new level of success, either way more one on one coaching focused on engineering your physique and body composition is for you. If you want expert guidance and want to get results faster, easier, and with fewer frustrations along the way to actually look like you lift, go to wits & weights.com and click on coaching, or use the link in my show notes to apply today, I'll ask you a few short questions to decide if we're a good fit. If we are, we'll get you started this week. Now back to the show.

Philip Pape 15:30

So we talked about planning ahead, we talked about tracking. Now what about if you did have to make decisions in real time, let's say you didn't, you couldn't plan ahead for whatever reason, or you didn't plan ahead, and you want to make decisions in real time. Remember, we are trying to reduce decision fatigue by planning ahead. But planning ahead also includes having guidelines and kind of knowing what you're going to pick no matter where you're at. That also reduces decision fatigue. So one thing to do is get used to the way things are described in menus. So looking at certain key words like creamy fried glaze, right, you can kind of tell, based on standard key words, it's going to have a lot of extra fat and sugar in there. Now, again, your choice to have those things. Absolutely. And if that's what you want, and you're gonna go enjoy it. Again, flexible dieting totally gives you that option. And it's just making sure that you track it that way. But if you're looking to get more food and a lower calorie density, for what's on your plate, you definitely could avoid some of those things and get more food and not over exceed your calories, for example. And so that's where you would look for grilled, steamed, baked, right? It's pretty straightforward. But it's good to just be reminded of that, because our eyes can get bigger than our stomachs when we're hungry. And we were like, Oh, look at this, the fried seafood dish. I mean, I love it as much as the next person, person, you know, the fried everything. But it really does add up. So you just want to make sure it fits with your goals. The other thing is tell the waiter the server what you want, right, you can ask for sauces and dressings on the side, you can substitute sides, right, I know the fries are great with a steak, but maybe you want some other vegetable rice and grilled zucchini or whatever they have available. Or maybe mashed potatoes instead of French fries, you know, to get more food for the calories, or a side salad for example, right, it's up to you, you're the you're the you're the customer. And then eating mindfully is another way to kind of stretch your calorie budget when you're eating because you will potentially have leftovers that way, or you'll at least feel full before you get to dessert, for example, things like that. So in the moment, that also helps with the later on decision making during the meal. So you kind of think about the whole thing from appetizers and drinks, to the main meal to the desserts, and just kind of your strategy for how you're going to navigate through it. But also enjoy yourself at the same time. And now if we look at the next section I want to talk about is different scenarios, I'm just going to cover three big ones, I'm sure you can come up with some on your own. If there's a specific scenario I didn't cover and you're still unsure of what to do, definitely always reach out to me here or in our Facebook, Facebook community, you know, Wits, & Weights free Facebook community, and just post your question like, Hey, I'm going to go be doing this. You didn't really cover the details on that in the podcast, what should I do? So the first category is going to be business dinners. Very common a lot of my clients, the very busy demanding lifestyles, you know, they work they may be travel and so on. So a business dinner. And of course, you could extrapolate this to really any dinner out you know, even if it's with your family or for a party. And here's where you don't want to be whipping out your phone to log a bunch of stuff right and appear rude, you could do the quick photo or just log it later. And then alcohol I think it's important here to consider your alcohol strategy where you can either opt for lower calorie options like some hard liquors, but a little bit of it like like vodka or red wine or light beer, you know, something like that, or just decide that you're gonna have alcohol free or a diet soda or something. Now of course always make sure to log it but um, I know when I when I'm at like a business dinner you know, I'm gonna be careful with alcohol because I want to have my faculties fully there together, you know, maybe with your friends or family, it's less of a concern. Now I've been talking a lot lately lately to get off on a tangent about going alcohol free personally because I had surgery about nine weeks ago and I initially couldn't have alcohol because of that. And then I talked to an alcohol expert on I think was episode 93 of the show. Karolina of Jessica Polska and kind of decided to drink alcohol free beer. And I've been doing that ever since and loving it. You know? So think about options like that. Another category is going to be just any social gathering like a party. Right. And one of the things I like to do here is social gatherings tend to have formats that are different than just a regular dinner, you tend to have either like a buffet or a bunch of snacks, right, or a bunch of courses just coming out one after the other. There's alcohol flowing, there's a lot of chatting, and maybe dancing and all sorts of things going on, you're just like, caught up in all the revelry, which is great, right? That's what life's all about. But it's definitely easy to kind of eat a lot more than you expected. And a lot of things that aren't exactly what fit your goals for your macros and other things. So one, one nice thing I like to do is to pre pre eat or preload protein earlier in the day, for a couple reasons. One, it can curb hunger, you know, if you have protein. And then two, these gatherings are often full of foods that have very little to no protein, protein yet tends to be expensive, right and harder to prepare for some of these things is much easier for them to make, you know fried dishes, appetizers, hors d'oeuvres, those kinds of things, you know, yeah, you might might see a cheese and meat plate there or something like that. But you're generally not going to have like big, big things of like steak and chicken and pork, you might I mean, that's awesome if you do, but just assume you're not and preload with protein earlier in the day. And so what you can do is for breakfast and lunch, for example, have a decent amount of your protein for the day in those meals, along with some vegetables to fill you up. But to keep the calories low. The other strategy at these gatherings if it's like a buffet style, or, you know, just just tables of stuff is Apply to apply the art of planning or the art and science of planning in the moment. Meaning, rather than just jumping right in, take your time, scan everything, right, just look at everything, don't get overwhelmed, just start from the left to right, go and look at everything available. And then take your food guidelines that you developed earlier. And go ahead and fill your plate with the things that are important to you. And I mean fill it because I don't want you to leave room for other things and say, wow, I've got room on my plate. So I might as well go get get the brownie over here. And you know, the cookies over here and so on, scan everything, and then fill like half your plate with vegetables, right? Maybe a quarter with protein, and then the rest was in the other quarter with carbs, something like that. Right and or you can start with a protein, again, protein, vegetables, and a little bit of carbs and do that and really fill it up with the things that you enjoy. I'd rather you have like a decent amount of those things to fill you up that also serve your goals, and then you're not so hungry for the other stuff, but you still eat a decent amount. Okay, so that those are some basic strategies for social gatherings. And in travel, I mean, I did a whole episode on travel quite a while back, it's 20 something I think long time ago about how to handle that. The very basics I'm going to touch on here is packing things to go packing things for your trip, like your protein powder, protein bars, meat sticks, or jerky, your shake bottle like just to get have an easy protein option. If there's just nothing there, right, you could always just have have a whey protein, shake a scoop or two and top off your protein and get like 3040 grams of protein, right? They're very easy. organ meat sticks. I like the first form, meat sticks. And they're the protein bars as well make sure it's the kind of protein bars that won't melt, right, because some of them have like a chocolate coating. And those can get all nasty and sticky. If it's hot, or even in the plane, you never know if you're flying, but the temperature changes. So pick something that's more hearty than that. And then you can. The other thing I like is if you're staying at a hotel, if there's one or two meals a day that you can make somewhat of a just routine, kind of like you're at home or you can just cook them yourself. That's a nice way to blunt the effects of the other part of the day, which is probably going out or doing these big parties or what have you. So there's a lot more tips I have if in the last episode on this again, I don't have the number off the top my head and I want to continue getting through to today's episode. But if I can remember to do that, I will put that in the show notes for you. Alright, the last thing are just a few little creative hacks that come to mind. I'm sure you can come up with more. But I'm gonna give you three today just to keep it simple. The first one is called the half plate trick. And all this is is when you first order your food at the restaurant immediately asked for a TO GO Box. You might You might have heard this technique before but as for TO GO Box and pack half the food in the toolbox. So I don't know let's say you're going to Olive Garden. You know, you've been convinced to go to Olive Garden and pretty much everything they have. There's pasta dishes now. I'm sure there's some leaner, leaner options you can get if you want but hey, I like chicken alfredo as much as the next person and maybe that's what I'm going to order knowing that it's probably, you know, a 2000 Calorie dish probably I don't know all that fatty Korean Even while the pasta, but it's delicious. So I'm going to ask for a box, I'm going to throw half of it in the box. And now my plate is still got a decent amount of, you know food mass in there. And I'm going to act like hey, I'm just eating the whole thing today, I'm just going for it and I'm eating the whole thing. But really, it's only half of what you ordered, right? You could do that with the bread, even, you could just put like, if you were going to have a second bread stick, put that bread stick in the TO GO Box and so on. That's one trick. The second trick is just a lottery trick, right drinking a full glass of water before your meal arrives. Very simple thing. But we get caught up in our conversations. And sometimes your glass just sits there all the whole time, right and it's like, pretty much full, go ahead and gulp down that water right away. So that it fills up your stomach a little bit reduces the satiety signal, or increase the satiety signal. And maybe you will not feel like just devouring everything that's put in front of you or going for the appetizers and so on. And then the third trick is just the mindfulness trick of putting your fork down between bites. And I like this trick because it doesn't require all the hate to say like whoo, mindfulness stuff that we all struggle with. And I personally, like have tried all the mindfulness things of, you know, listening to my food as I chew it, turning everything off this. But look, you're out at a restaurant with other people and you're talking, you're distracted. So you can't do that. But guess what, you can just put the fork down after a bite, and then pick it back up. Just like when you cut meat, instead of cutting with the right and then putting it in your mouth and your left. Do it like what do they call it American style, where I think that's what it's called, where you cut it, put the fork, put the knife down on the plate, swap forks, the fork to the other hand, and then eat, it just adds a little more time and causes you more mindfully what does this do, it allows you time to digest to enjoy and stretch the food out. And then your body sort of catches up, despite all the distracting things going on, and conversations and fun that you're having. So that perhaps you aren't tempted, let's say to eat way more than you otherwise planned. Alright, so those are the the key strategies, I'm sure there are many more. I know. In fact, there are many more that I've shared with clients over the, you know, the time that I've been coaching, but I wanted to give you some basic hard hitters that are really easy to implement, that can have a big impact on your success when you eat out. And I definitely encourage you to take one or two of these and apply it to your next experience. You know, you don't have to do the whole thing. Just go back look at the timestamps jumped to the thing that you want to re review or review and apply it in your real life. You know, this weekend, for example, this episode comes out on a Tuesday. So you've got a few days to plan, you could do the calorie banking. Or you can look at the menu, right? There's all these strategies. So we're talking about planning, being flexible, reducing decision fatigue, using tricks to kind of trick your mind into being more mindful when you're eating. And we talked about different scenarios. And the key takeaways are preparation, personalizing it to you and being mindful. So now imagine you walk into any restaurant, you scan the menu, or maybe you did so ahead of time. And you know exactly what you're going to choose to fuel your performance and fuel your physique goals. No longer is it just a reactive emotional decision. It's a planned part of your personal strategy. And that is the power that you now have in your hands. And I can't wait to hear how you implement them. So I want you to go out there dine smartly, and share your experiences by reaching out to me again, you can reach me and a whole bunch of places Instagram at Wits & Weights is one another is in the Wits, & Weights, Facebook community, all these links are always in my show notes whenever you need to find them. And again, these are the kinds of strategies I help clients with every day. Now they're going to be much more highly tailored for the individual. If if a client has a specific thing that is tripping them up, I'm going to attack that with them. We're going to creatively come up with a solution but the principles are the same. Planning ahead making it work for

Philip Pape 29:03

you be mindful. So the last thing I want to mention, this is I don't think I've mentioned this on the podcast. But if I haven't, I'm I remiss on, you're missing out. And I'm remiss on not having done it. But every week, I send at least three emails a week, sometimes four or five, to my email list with these kinds of strategies. And they're things that you may not find on the podcast, right? They're things that come to my mind sometimes that that morning, and I have an epiphany or something that I recently have to client with. It's very specific, and he's gonna be helpful, or just gently reminding you of the general principles of progressive overload, flexible dieting, intuitive eating, you know, talking about forms of training, all these things that you're not going to necessarily find on the podcast. And if you want those, it's easy to get on my list. You just go to wits. & weights.com/email, that's it. wits & weights.com/email Or, again, you can click the link in the show notes that says Get Phillips emails here. Okay, so again, you can go to wits & weights.com/email, or click the link in the show notes that says Get Phillips emails here. And in our next episode 107 The secrets of zero injury running while optimizing body composition with Louise Valentine. So Louise is going to return to the show, she was one of my earliest interview guests. She was in fact, the first interview guests that I didn't know prior to her coming on my show. And she's going to share some exciting strategies and considerations for female endurance athletes. So I usually don't work with endurance athletes myself, and I'm happy to have you guys learn about what Louise can do for endurance athletes who also care about body composition, who want to be competitive, right, who want endurance to be kind of their primary mode of training. You know, again, here on this show, our primary mode of training is usually strength training, resistance training. And Louise talks to women, particularly women 35 And over who love to run, and maybe juggling multiple goals to lose weight and lean out while still enjoying their sport. So if you're interested in both running and achieving your physique goals, check out our next episode 107. To get notified of those new episodes, and help others find the show. Just follow or subscribe in your favorite podcast app. Do it right now I want you to pause and make sure you've clicked the little toggle to follow or subscribe whatever it says in your app right now, because otherwise you you just will miss out on the next episode. And this is what also one of the best ways you can support the show, because the more people that are subscribers or followers, the higher it gets ranked so people can find it. And again, you will have to manually download individual episodes. So just click follow or subscribe in your app please. That's very helpful. As always, stay strong. And I'll talk to you next time here on the Wits & Weights podcast. Thank you for tuning in to another episode of Wits & Weights. If you found value in today's episode, and know someone else who's looking to level up their Wits & Weights, please take a moment to share this episode with them. And make sure to hit the Follow button in your podcast platform right now to catch the next episode. Until then, stay strong

Wits & Weights Podcast

All Episodes

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Have you followed the podcast?

Transcript

Ready to Stop Guessing?