Ep 32 / The 10 Biggest Fitness Myths That Will Not Die (With Science to Prove Them Wrong)

All right, what is up everyone? We know the last thing you need is another fitness podcast to catch you up on the newest trends of bad diets based off of popular opinion, not research. Enter myself and Tony, we make a fitness stuff podcast to make exercise and nutrition science practical. Our goal is to expose misinformation in the industry by providing community evidence-based education. Where today we are going to talk about the 10 biggest fitness myths when it comes to training, diet, overall health. That still exists actually today. These myths are why so many people struggle to lose fat, build muscle, and make progress that actually last and actually break down why these myths are what they are, how they came to be, and what the science is behind each. 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Phenomenal for anyone who wants to start, and their blog goes in absolutely insane topics, all vetted by MDs, dietitians, and people in the field, covering ranges from supplements, from dietary changes, into training, and exercise. Go check it out. That's it. Cause zero dollar. Unless you want to buy their book, which I think is like 99 cents ebook, if you look on their website, it's dirt sheet. Is don't try and say so go use those resources today. We're going to talk about fitness myths. I don't know if you know this, Mary, on this has a special place in my heart. Yeah, I do because this is this was your claim to fame on TikTok. This is my 15 minutes of fame. This is my initial 15. I know that I knew that. I bet you didn't know that. I don't know if I didn't know that. That's why I probably got to start making videos on TikTok and one of them I was just breaking down fitness myths, as many as I couldn't 60 seconds. Yeah, I was driving to my car. People let me know that's not a good thing to do. Half the people were like, hey, don't, don't do this and drive. I think my views were around like two to five thousand and then that one popped off to like, I think it was like 11 or 12 million and I lost my gosh darn mind. I was like, holy crap. That kind of says that doesn't happen anymore. It's weird how much TikTok has changed. Yeah, but this has a special place in my heart. Has a special place in my heart. That's a fun time. There's a fun time to be alive. But we're talking about that today. Like you said, top 10 myths that are just ruining people's days. Yeah, we like a part two, three. There's definitely going to be more. There's definitely more than 10. So we narrowed down to our 10 favorite, but obviously comments and DM us after this episode for ones that we might not have covered that you want us to on the next one, because again, we're not just going to say what they are. That's boring. That's lame. That's easy. We're going to explain the science behind each one. If we start right here on where they come from, what are myths? Where do they even freaking come from? Because that's the annoying part. And I think every problem, obviously, you have to clearly understand if you want to try and solve it. So let's try and understand the root. Where do these myths come from? And I want to hear your opinion because I have, I think they come from two main places. Place number one, this is more dietary and supplement myth, but it comes from the fact that losing weight is really hard. Getting in shape is really hard. And failing is something that you actually try to do, socks, like you sucks really bad. And here's the thing, diet and supplement companies just so happen to lack an ounce of ethics for the most part. The majority of the billion dollar industry that it is. If they see someone is insecure about something, they see that not as a chance to empathize, to help solve that problem for that person. They see it as an easy opportunity to sell that person something that will fix whatever it is they're insecure about. And we know this about mostly the supplement industry, but even dietary industry. A lot of these industries are unregulated. So the things they're selling you to solve, whatever you are insecure about, if it's your weight, if it's belly fat, if it's specific fat on the inside of your thighs, whatever it is that they're trying to sell you on, it doesn't actually have to work. As long as you pay them and they get their money, that's it. And companies and marketers will go at great lengths because marketers know the easiest thing to market to is when you're afraid of something or when you're insecure about something. So if you're comfortable with where you are, it's hard to sell to. But if they know you don't like the way you look, yeah, they know exactly their target audience. I would say there's even another level now because of social media, especially TikTok and this health and wellness. It's not I don't want to say an era. It's always been a thing, but almost like the glamourizing of the aesthetic that health and wellness is like, especially with like thin white women that like that girl aesthetic who will take every juice every greens powder, every supplement that clears her skin detoxes their body helps with digestion, reduces bloating, will fall into every single one of those claims. Like will own that, will believe it and will share it with their followers. Actually, use those claims and say it with confidence. It's not just marketing for weight loss. It is getting so clever about all these any problem. Yeah. If it's acne, if it's cellulite, if it's whatever. And that was the second reason, I think one reason is because these supplement companies lack all ethics, which sucks. But the second one, I think is a big one that you just called. What can we label this? And I'm big into logical fallacies. Right. Big logical fallacies like pretty much disruptions in the process of a thought. I don't know a better definition for logical fallacy. There probably is one. Right. But when there is big gaps in thinking and I think it is when someone looks a certain way, do largely to genetics or a factor they don't understand. Other people want to look like that person. So it's just that anecdotal. They will listen to whatever that person says. If someone is a girl who just is genetically gifted and not picking on anybody at all, but if a girl is genetically gifted with glutes, glutes are a lot of genetic. You can build and really sculpt glutes that takes years, especially if you're female. But if a girl is born with great glutes and just wears a nice pair of lululemon leggings and then says, yeah, do some stair climber kickbacks. Yeah, or good abs. Just genetically and says, oh, do some stair climber kickbacks. You're like, I need to go do that. I need to go do this. And it's called the causal fallacy of the false cause fallacy. Essentially, and this is the definition I've heard from Dr. Google. Causal fallacies are informal fallacies that occur when an argument incorrectly concludes that a cause is related to an effect. Think of the causal fallacy as a parent category for other fallacies, also called the anecdotal fallacy. That person has something that I want. I should do exactly what they did to get there. And I also think it's like the there's that piece. And I see this a lot on TikTok. And you see it a lot in the media news outlets, articles, it's personal biases and just your personal beliefs that not aren't just beliefs anymore. They're like you believe them to be fact. So because of your environment, because of your upbringing, because of what you only know and see and the refusal to see outside of that, you believe this to be true. And it's not possible for anything else to be regardless of logic. Yeah, it's just like a flaw in thinking, which is easy to fall into. You're like, oh, that's something I want. That person has it. What are they? What actions can I mirror to get there? I feel like that's normal human tendency, which is okay, but you've got to catch yourself and doing it because that's where so many of these myths come from. But don't eat after 6 p.m. because someone said that they stop doing that and lost 40 pounds. That's what they did. Which again, it usually comes from like a lack of basic human physiology. You're like, oh, that just put them in a calorie deficit. The calorie deficit is what caused the weight loss, not them not eating after 6 p.m. It's like they just connect all these dots. If I tell you my grandma's 94 years old and smokes a pack of cigarettes every day and she's living forever. And you're like, oh, I should probably start smoking cigarettes if I want to live longer. They're not that bad for you. No, that's ridiculous. But the same thing happens here. We got to click it. We're going to knock it off. This is a side note here. It's like today I was making a tick talk about this guy saying that fructose kills you. Like it is poison, comparing it to alcohol, saying kills you. And that blew up, of course, all the comments feeding into it, totally for it. Yes, of course, you're totally right. And then if I respond to it with evidence for why this is actually scientifically incorrect and there's actually been studies to look into how fructose effects health and dozens of meta-analyses. It's the anger that that elicits just goes to show how personal people's biases are in the refusal. It doesn't matter, your mind is already made up and that's not my target, audience, but still, it's just calm. - Yeah, I think it was said best 'cause you know how people say you gotta enter things with a beginner's mind, like a beginner's mindset. - You are not even- - I'm not even all the time. I struggle with that. - Yeah, I think a lot of people do, but I think I even heard it better a while ago and this is what stuck with me is not just like a beginner's mind, but like think of a child when you correct them on something, do they get like upset about it or do they get, they take it person? No, a child just like, oh, cool, a better way to do it. It's like you gotta enter things like with a child's mindset or a beginner's mindset. You should almost be excited that you were wrong about something so you can stop wasting time doing it, right? That's what we try and do all the time is continually prove ourselves wrong. And there's very few hills that we will die on because we know that this industry is always changing, but it does, like a lot of people take it as like a personal attack on character. (laughs) - That's research though. If you're not trying to prove something that we found in the past to be like wrong or incorrect, what's the point of doing research? Because that's what research is. - That's what research is. - Future research, like oh yeah, it's just, ugh. - It's, yeah, so you gotta enter it with a beginner's mind and this is why like we picked these 10 myths and there's so many myths and a lot of are evolving, right? But these are the 10 myths that it just won't die. That have been around for decades. That's why we picked these 10 and of course, you guys can let us know more that you think that we should cover and go into. But these are the 10 that we outlined that just have been around for too long. And we think that obviously confidence comes in my opinion from understanding. And I think a lot of these myths are still alive because when people try and disprove them, this is a big thing that I don't love about TikTok, is it gives you enough time to tell you that something's wrong but it doesn't give you enough time a lot to explain thoroughly and communicate clearly why exactly it's wrong to a point where it makes sense. You know, like I can say whatever myth is wrong but are you gonna truly believe me unless you understand that? You know what I'm saying? So that's what our goal is today, is you wanna be these 10? - That won't reach people if you explain yourself. - Oh yeah. - You won't give you, but that's what matters, right? But no, that's what we're, that's what we love doing here. So we got our list of 10, we got our popcorn, we got our little 3D energy drinks, not a sponsor. Chelsea's energy drinks. They're really good. So any of you, we're doing top 10, we're gonna go, we picked straws earlier, Mariana's got evens, I got odds. So Mariana's gonna kick us off, we're gonna go 10 down to one, the biggest 10 fitness myths alive in 2022. That need to die. Kick us off. - All right, so this is a big one. I see this often, protein shakes are for building muscle, not losing fat. And this can definitely get misconstrued, but people associate having a protein shake with Jim Bro, meat heads, someone trying to bulk, increasing your protein intake and protein protein protein. And I feel this is also especially on like, women's end of, you know, protein. - You see a lot. - The thing's gonna make you bulky. But it's well established that increasing your protein intake during a fat loss phase is one of the best things you can do. - Yeah. - And it's so strange to me, 'cause it's like protein, yeah, protein shake, this could be a smoothie, a protein smoothie. What's the difference between having it as a liquid drink versus, I mean, obviously preference in how you feel, but if you're putting it into a smoothie, if you're having it in your oatmeal, if you're putting your yogurt, it's an easy, simple way to get protein into your diet. - Yeah. - It's hard enough for a lot of people. It's this idea, right, that it's just, oh, this is more than I need. And that's going to make me bulky. It's going to make me gain weight. There's no possible way that I can lose weight drinking. - Exactly. And so here's just an outline of for people listening. We're gonna say the myth as it is. So the myth was protein shakes are for building muscle, not losing fat. That is false. These myths are all false. I just want to get that up so people like, wait a second. - So protein shakes are for building muscle, not losing fat. That's the myth. It is false, right? And again, like Mary Ann had just said, this is well established. And we even just pulled a couple here. Studies done at the sports performance research institute of New Zealand found that high protein diet intake during a calorie deficit resulted in less stress, less mood disturbances, less fatigue through the day, and less food cravings compared to a lower protein calorie deficit. So if you're trying to lose weight, you experience all those things and all of those things can push you off your diet, push you off your consistency, push you out of your deficit. Higher protein is like that second order consequence that doesn't let that happen. I kind of call these guardrails. Like when you're driving on a highway road on the mountain, like guardrails might scratch your car a little bit, but they're gonna protect you from falling completely off. Having a high protein diet is gonna protect you from falling off because if you're full, it's hard to overeat. At least two is certain extent. And I think one of the issues here, and there's even more studies will read off, but it is this idea, and this is the issue with like marketing too, there's so many ways that protein shakes themselves, not just a protein powder mixed into a smoothie or with some milk or whatever. It is the weight loss protein shake or the muscle shake or the meal replacement shake, and it's just all of the marketing that is now associated, so you associate a protein shake with some certain way that your body is going to look. Yeah, and then it's just this idea, or it's like, okay, well, I've been having a protein shake on top of I'm buying a pre-made protein shake that's meant to help me someone gain weight maybe because it's 600 calories, it's not because of the protein, maybe it's just a higher calorie. There's so many nuances. Protein's gonna help you eat a little bit less, and help you feel fuller, fit that into your macros calories, however it's for you. - It's always associated with an outcome, right? Like I want to build muscle, are you taking a protein shake? Oh, I want to do this, are you taking a protein shake? Don't focus, kind of like we were talking about on the creatine episode, remember how it's like, creatine improves your performance. Doesn't help you build muscle, doesn't help you lose fat. It improves your performance. Will that improve performance help with any of your desired outcomes, if the answer's yes, then creatine makes sense. Same thing here with protein, higher protein diets are just hands down, and this is with the entire industry except for like one or two quacks. We'll agree on, will help you lose fat better. And even just to cover a couple other small things, this is a high protein diet, and this is where we're gonna relate it to protein shakes. Studies on the University of Birmingham in the UK found that lower protein groups lost nearly twice as much muscle during a fat loss phase compared to a higher protein groups, along with a lower resting metabolic rate in the low protein group, and what that's gonna result into is weight loss, not fat loss, right? Which is a less desirable physique for most of the time. It's not gonna make you look leaner or defined more skinny, which we don't necessarily see aim for. Now, studies done at the Harvard School of Public Health and other piece of protein and high protein diets found that protein has the highest thermic effect or how many calories your body burns digesting certain foods, nearly two to three times higher than carbohydrates in six to 10 times higher than fat. So it fills you up, it lessens mood disturbances. It helps you hold onto muscle, and it burns more calories just through the digestion process alone, that's having a high protein diet. Now, when you're dieting, and this is usually a challenge for most people who are not used to maybe tracking calories or protein a lot of the time, is when you give them a protein goal, which is usually much higher than their average intake 'cause American's intake's pretty low. And also you have a calorie deficit to hit. Sometimes it's hard to find that much high protein foods that will also fit into your calorie deficit. So having a protein shake, like a simple way protein shake, like Mary Ann and I always freaking love the Legion way plus, I mean also more because it's grass fed, nor artificial sweetener, super easy in digestion, it's lactose free, which makes it so freaking easy to digest, but it has zero grams of fat and I think two carbs and about 22 grams of protein. So you're not gonna find that high of a protein intake at that low of a calorie intake, naturally in food, unless you're just eating dry chicken. So when you're eating 150, 175, sometimes 200 grams of protein a day, sometimes getting all of that through food alone is challenging. So for fat loss, adding an protein shake to keep your calories low, keep your satiety up, keep your protein up, can be one of the best things you do. It's absolutely insane. - A lot of these mess and you'll see these patterns a lot. It's not taking into account like individuals. It's very definitive. Personally, there's certain meat sources that like I don't enjoy. I personally don't like them. It's not for any specific health reason. It's just like the taste I don't like. So it's a bit harder for me to get protein in at a meal. So during the day, I'll always have a protein powder mixed blended in with some whether it's just almond milk into a smoothie that I've ever, or else it would be so difficult for me to hit my protein. It's not like I'm doing this because the protein shake smoothie ever is going to cause XYZ. It's just simple. It's gonna help me hit my protein intake for the day and it's gonna help you feel stronger. - Exactly. - Like, - Exactly. - Simple as that. - Simple as that. I know I take two scoops after my morning protein. So just not that hungry, but I need a high protein diet. So it's just one of those things. So here we go. Myth number 10. Protein shakes are for building muscle, not losing fat. That is false. Protein shakes are equally as helpful sometimes, even more helpful for fat loss than it would be for building muscle. on to myth. Number nine, one of our favorites. And I want to ask Maryana more about this one, that detox supplements detoxify certain parts of your body, or just detoxify your body in a hole. Now that is a myth and that is false because why Maryana? They don't. - Because we'll have more specific studies because a lot of the logic behind them, yeah, they may be sound and there's a lot more reason to do like a randomized controlled trial to determine this. But in this case of a detox supplement to actually do a human randomized controlled trial to determine whether this works, would be a waste of time and money because of how human physiology works. So our liver and kidneys are working around the clock to detox, get rid of any potentially toxic substances around the clock 24/7. And there are markers in your blood that you can look at to make sure that your liver is functioning properly and kidney functioning properly to be able to do this. If you have any risk factors for liver or kidney disease, you have a history of it in your family. If you have your blood work came up and certain liver enzymes may be low. Okay, that's a sign that maybe these organs are not functioning properly. Maybe we have issues with our detoxifying system that may not be-- - But wait, man erupt. - Yeah. - If those systems are wrong, are you saying then you should go take a supplement? - No. - So we'll do by a supplement? - No. - That is an issue that you need to address clinically with your medical doctor because no food or drink can fix that. So what a detox diet or supplement assumes is that these organs in your body are broken. They don't work. And that you need something else to fix it for you or that you need to undo a bad diet or a bad day of eating or anything. It assumes that you are just unhealthy and are eating poorly and incorrectly and you have to fix it. - Yeah, that one's a basic one. There's no RCTs on this just because again, it would be a waste of money 'cause researchers understand basic human physiology. It's not a problem that needs to be solved. - Yeah, and it's not a problem. - And detox thing is like when you hear anecdotal claims, a lot of these detox juices drink supplements have a shit ton of fiber in them. So they'll make people-- - Shit the brain, though. - And lose water weight. So that's where that will come from. Oh no, I lost so much. It's like, no, you are just-- - Yeah, yeah, that's actually perfect of that like causal fallacy, like the anecdotal fallacy. If someone says, oh, well last week, I lost 10 pounds on my detox diet. Okay, well they were on the toilet for probably six hours out of the last week. And usually these detoxes are like, I'm doing juice only, celery and carrot juice. No food, no lunch, no dinner, just juice. Oh, are you eating in a massive calorie deficit while also pooping your brains out? - Yeah. - And then they go take you to the couch and then you're bingeing after most people will can't sustain that from-- - Did you lose 10 pounds because you were detoxed and now all these magic toxins are out of your body or because you pooped out five pounds that you're gonna regain in like the next two days and you lost a ton of water weight and maybe a pound or two of fat in a week that I can promise you're gonna gain back when you start eating like normal. So that is myth number nine. - Myth number nine. - In other episode, do we have full episode on that? - I think we do have a small one on detoxes and cleanses. That is myth number nine. Just 'cause again, supplement companies sell tens of thousands, probably hundreds of thousands of dollars of these every year. If you can't lose weight in your stuck 'cause I guarantee you that's what these supplement companies are telling you, you can't lose weight 'cause you have toxins. You can't do this because your metabolism's broken because no, it's not. They don't know what those words mean. It's not. Now I'm heated. Let's move on to number eight. - I'm making you more heated. It's just gonna get worse and worse as we go. Myth number eight, you can only digest 30 grams of protein and once the rest goes to waste. This falls under the classic like person saying, "You're eating too much protein." There's too much protein in the American diet. You eat too much meat. It's bad for you. That cold, quack or meat. Long, Jebadi, bullshit. - We're gonna make this explicit episode. (laughs) I realize today. - Yeah. - Yeah. And here's the interesting part. 'Cause this is one that no matter how many times I get asked this and explain it, for some reason I continue to get asked and asked. It's like, well, you can only digest 30 grams of protein, which I honestly, when I was 16, I used to think. When I was first getting into the space, you hear that your body can only digest 30 grams of protein at once. And the rest just goes to waste, right? You go to the bathroom and you get it out of it. - I only heard this myth recently, to be honest. - Really? - It's the past year. - Maybe it was a guy thing, but when I was first getting into the scene around 16 years old, that's when I first started here about it. I'm like, holy crap, if I need the 180 grams of protein per day, that means I need six separate 30 gram protein meals, all two to three hours apart. That's gonna be wickedly hard to do. But where that came from, and here's where actually a lot of other myths come from too, is a misinterpreted study, right? Did you guys play the telephone game in kindergarten where you'd line up as a class like 20 kids and you'd whisper something into kid number one's ear and you tell them to whisper to the next. And by the end, it gets to a completely different story. It's a totally different line than started, even though each kid was just repeating what they heard. That's what happens here. It was a study in 2008, and there's several that do the same thing, but they weren't looking at how much protein could be digested. They were looking to what extent does protein intake maximize muscle protein synthesis? Or the rate that you are putting together amino acids, synthesizing new protein. Now, this got lost in the game of telephone because what they found is that 20 to 40 grams of protein in a meal, especially when testing for weight, is as anabolic as you can get for increasing muscle protein synthesis. What that means is if you have 10 grams of protein versus 40 grams of protein, 40 grams of protein is going to maximize muscle protein synthesis more. If you have 80 grams of protein, compared to 40 grams of protein, you're only gonna maximize muscle protein synthesis to that same rate. There's a ceiling. And that's what people took is, oh, then the rest of it's a waste. No, because protein, and this is what happens when you eat protein, is acid and enzymes in your stomach break down the proteins into its amino acids. The amino acids then make their way into the small intestine, which contains these cells that are transporting them into the blood, right, little transport cells. There are only so many of these transporter cells lining the intestine so that limits the amount of amino acids and other nutrients that can be moved through every hour. They have to get cleared out. But when your stomach detects the presence of protein, a hormone is produced that delays gastric emptying or just pretty much slows down digestion, giving your body a longer time to fully digest that protein. So if you have 50 or 60 grams of protein, your muscle protein synthesis rate is gonna hit a max. But you're gonna have that max for a lot longer because you're gonna be digesting it over hours and hours and hours compared to maybe two or three. So that's where that myth really started from is what I found is those kind of studies measuring muscle protein synthesis, being like 80 doesn't maximize that more than 40. That doesn't mean that that extra 40 grams is a waste. It doesn't. - And this is what drives me insane is that the idea that it just goes the way to waste you don't use it. Every single cell in the human body, every single cell contains protein. Protein is involved in every single vital function in your body, not just building muscle. So this idea that after 30 grams, just because the rate at which the rate at which you can synthesize, make new muscle is capped out that you're just, okay, we're just not, the protein's just, it's just gonna sit there, it's not gonna do anything else. What the heck? Like protein is so fascinating and so cool for so many different functions. Like that pisses me off. Sorry. It's a big one that again, that's a big one that people still believe. It is difficult, especially I mean, I have a protein calculator that I recommend to everyone. And whenever someone figures out how much protein they need, usually by any calculation, they're like, well, dang, that's a lot higher than I expected it to be. And if you have to just split it up into 30 grams, you're like, I'm gonna need some meals that are gonna pack maybe 40, 50 grams above that, or sometimes if I work through lunch, I'm like crap. I got 75 grams of protein left for dinner, that doesn't mean it's gonna go to a waste. You can do that. That's why eating and sometimes fasting can have a potential benefit is because you can't eat larger amounts of protein and still digest them. So that's a big myth for number, what was that number eight? That was number eight. - Number eight. - So number seven, that's me. Oh, that's me. Now this one, we're not gonna spend a terribly long amount of time on just because we did an entire episode on this on the three, what was it, three, 33, 33? Was it called the three 10, 30? But whatever myth it was that you walk on an incline treadmill in the fat burning zone. So the myth is, is that there is a fat burning zone in cardio that will help you lose fat faster than normal cardio, that there's a fat burning magic zone, that that's where you need to target, that's where you're gonna lose fat. If you're wasting your time, if you do anything else, that is a myth that is false, kind of, kind of false. Essentially why it's false, it's not the truth, is because fat burning and fat loss are not the same thing. Losing fat and burning fat are not the same thing. Burning fat or fat oxidation, when you're oxidizing fat, you're breaking down fatty acids to be used as energy. You're doing that all day, right? - Can I interrupt you real quick? - Yes. - If you, if someone you are having a conversation with, or if you see someone on social media talking, about burning fat, something making you burn fat. If you even just ask them, especially if it's in person, be like, "Oh, okay. Do you mean that I'm increasing the rate of fatty acid oxidation or actually being a negative energy balance losing fat?" Can you please push it? They'll remember that. Just ask them that. I would love in their response. Because here's why it's different. And this is what we're trying to explain. So burning fat and losing fat are two different things. And here's what I want you to understand, what Maryana was just saying. Burning fat is something you do. It's referred to as fat oxidation and rewind breaking down fatty acids to be used as energy. Now, your body is using energy 24/7, not just when you're working out. And when you're using energy, me moving my hands, talking, just keeping my body alive, I need energy, which is what calories are, right? Calories are measuring that energy. I'm using predominantly fat and carbohydrates, right? As two main sources of energy. And when you're training, depending on your training intensity, typically at lower intensities, you are burning more fat for fuel than you are carbohydrates. And at higher intensity, you are burning more carbohydrates than fats. That is what burning those and oxidizing those mean. But fat balance, and here's where fat loss comes from, first, sorry, let me just rephrase that, fat loss comes from overall fat balance. I like how calories in versus calories out determines weight loss. How much fat you are storing has to be less than how much fat you are burning. So, for example, a lot of diets, let's say a high-carb versus low-carb diet, or even these lower intensity exercises, you may be oxidizing or burning more fat while you're doing the exercise, but fat deposition or the rate that you are depositing fat back into cells during the day will probably increase because of that. But it's not just coming down to how much fat you burn, but how much fat you are re-depositing. That has to be a negative. And where does that come from? A long rabbit hole. Where does that come from? An energy deficit or a calorie deficit. So, if you're eating as much as you're burning, you could be in that magic fat burning zone all day. You will not lose fat because you're not taking in less energy. So, it comes down to calories and calories out. The specific fat burning workout or diet that you're doing is always the time. If you're new here, we are not like, you know, it's as easy as calories and calories out. Calorie deficit, calorie deficit. You actually dress so many nuances in that. So, like, yes, you need to be an energy deficit to lose fat. That's just how the body works. But there are many people that are able to achieve that just walking or just doing low intensity exercise or maybe running high intensity exercise. Like, it's not anywhere we're saying that doing low intensity cardio is not something you should do. We are actually huge supporters of walking. It's really time for your overall metabolic health. It's just the fact that this idea of something specifically actually allowing you to lose fat quicker than something else. Because if you're not in an energy deficit, regardless of whatever you're doing, you are not going to lose fat. But there are certain behaviors, certain habits that you may be able to stick to that may be work for you better, allow it be consistent. So, that so happens to be low intensity cardio like walking, do it. Like, 12, 3, 30. It just came to me. It's 12, 3, 30, 30. So, okay, you want to learn more and understand more about the difference between losing fat and burning fat and different fat burning zones and things like that. Listen to our episode as a while ago titled, I think it was factor crap or myth busting, whatever, 12, 3, 30 workout. Go listen to that episode if you're a little bit more confused because again, it's just, it's a misunderstanding for those people to believe that of what's causing success. Is it the walking, the fat burning zone that's causing you to see success? No, it's because it's able to help put you in an energy or calorie deficit that you're able to stick to. That's why you would see progress, not because it has any magical properties over anything else. So, that was number seven, number six. We're almost halfway here. Yeah. What you got, Mariana? Store, extra body fat if you are not eating enough starvation mode. So, fun one. So, this is this classic guy you come in. Yeah, you have eaten like thousand calories, 1200 calories every single day and I am not losing any weight. My body is just in starvation mode. Your starvation mode. Yeah. False. This is why we definitely go into detail on I think so many episodes. We have, we've talked about the Minnesota starvation experiment. We've explained the different mechanisms. Why? Because here's the frustrating part. And a lot of these myths, as you're breaking them down, you realize they are simple solutions to why you're not seeing success in a certain problem. That's what all these myths really generate from is you're having a hard time losing that. You're having a hard time losing muscle. Here's a simple reason why, which is not really why it goes against the principles, but it's a scapegoat, which is very comforting to a lot of people here, because if you try your ASS off at something and you don't succeed, it hurts. So, when someone says, Oh, you didn't succeed because you're in starvation mode, your metabolism broke whatever. It's comforting to hear it's like, Oh, it's not me that's the problem. It's something else. It kind of adjusts that. And it's just one of those things. The starvation mode makes sense because if you are truly feeling you are starving yourself, you're eating 12,000, 1000 calories a day and you're not losing weight. You're like, this can't be possible. My metabolism has to be broken. I have to be in this starvation mode. It's just well established. It can't work. The Minnesota starvation experiment for mention was that massive six month long. I mean, it was a volunteer study that looked at it was in World War Two, right? It's higher than the ethical would never happen again. Very uneventful could not happen again. World War Two at a POW camp where they restricted people to less than 50% of their expenditure. So starving these individuals while putting them through insane amounts of massive labor every day for six months to observe changes in metabolism. So bad that one person even cut off their finger towards the end of them to get out of the experiment to see if they are starving these people. And even at the end and the goal was to figure out changes in human metabolism. I think the goal of it was actually to figure out the best way to refeed a population of certain countries that were struggling from starvation after the war. So it had good intentions if you want to look at a silver lining. But they even noticed after six months of strictly and controlled starving these people, their metabolism's only downregulated 15% compared to what they predicted. And within months of eating back at a normal rate, it was completely back to normal. And we've talked about it. I mean, with Alan Ergon, we've mentioned it. You're right. Probably more than any topic on here. There's so many reasons why you might not be in a calorie deficit when you think you are. It might be mistracking because tracking is really hard. It's like learning a language. It might be not consistency over weeks and months, not just days to maybe a week or two. It could be hiding calories. It's so many things that could come from it, but your metabolism cannot break. Starvation mode is not a thing. Yeah. It's just and also like you can be on a diet, so to say, I say quotation marks if you're not watching, not you could feel like you are starving because maybe you're typically used to eating 4,000 calories a day and then you try any sort of restrictive diet. Yeah. You would feel like you're starving. You're not actually starving. And then it's like the okay to do take into account. Maybe you felt like you were starving all day and then you eat a lot at night and you just chose to ignore that. Which is easy to do. It's not like you're sometimes it's not lying to yourself. It's just how your brain chooses to remember. Yeah. It's not really someone's fault, but yeah, it's a complete myth. No one ever gained weight from eating too little. That never happened. So now we made it to top five. We're getting good now. So we've already covered 10 through six. We covered protein shakes are for building muscle, not losing fat. Nope. We covered myth number nine. Detox supplements detoxify your body or get rid of toxins. No, they don't. Myth number eight. You can only digest 30 grams of protein at once. And the rest just gets pooped out or goes to waste. No, it doesn't. Number seven, that there's a fat burning zone in cardio that will help you lose fat faster than normal cardio or hit cardio. No, there isn't. Myth number six, that you'll store extra body fat if you're not eating enough food, aka starvation mode. No, you won't. Number five, top five now. Right. This one's a fun one. And actually pull the study from Alan Ergon just shared this, but it was from like 2011 because this has been well known for a long time. But these are the TikTok videos I see that go viral. The myth is that you can lose body fat on a certain targeted spot on your body. You can target if you want to get rid of that underarm fat. If you want to get rid of that lower belly fat, if you want to get that rid of that fat around your hips, you can't target that no matter what you see on Ticknot, no matter what skinny girl telling you to do a million crunches is telling you to do on TickTog. It's not going to burn belly fat spot reduction, right? IE doing crunches to lose belly fat or doing leg lifts to lose fat around your hips. You can't do that. You can't do it. Now, this is the study that I pulled to just hammer this home because I thought it was a gross exaggeration of what would need to be done, but it was done. And this was a study done through the researchers at Las Lagos University in Chile. And they took this to another level. They had all participants in this study trained with their non-dominant leg only for 12 straight weeks. So their non-dominant leg for myself, my dominance right, so that means my right leg would stay untrained. My left leg is going through this training program. Three sessions per week. Each session consisting of 960 to 1,200 repetitions of a single leg leg press exercise. A thousand repetitions, I'll say that again, three times a week for 12 weeks, not touching the other leg. You would think if spot reductives were like, oh, that left leg or that non-dominant leg, that would sure be slimmer, right? That would have lost more fat than the right leg. Before and after training body mass, bone mass, bone mineral density, lean mass, fat mass, and fat percentages were determined by dual emission x-ray absorption, I would screw this word of absorb, absorb, dexascans, that's what they used to figure this out. The results of this study, across all subjects, is that neither leg lost more fat than the other, trained versus untrained. Hello, this is not a shocker. Overall fat mass did decrease on an average of 5.1% among the subjects. That's because weight training is phenomenal for losing fat. They lost fat. The majority of the fat actually came from their upper bodies, but no legs saw better. It's because you don't target, you don't get to choose no matter what exercise you do, where you burn fat from. It's a myth that has been disproven. It's so funny how this has just evolved and gets disguised into different, I don't know, ways of saying like target fat loss because it used to be just so over, right? You'd go on YouTube and it would be like, last belly fat in five days. Any celebrity, I remember back in the tubular era of Alexis Rens, some like model and it's like her ab workout used to go. Oh my god, yes, I remember that one. That was a huge one and now it's just, it's like the Pilates era of get long lean lines by waving your arms up and down. Like what? It's just a little bit covered up, but it's the same principle of working a target this area. It's picking on people's insecurities. Where are you insecure about your fat? I've gotten to a really good spot with my body image, but before so, I would be insecure about my lower abdomen. That was the last place. My arms, my legs, my back with lean out like a mofo, but my lower abdomen just would not do it. And I was like, I would be a little self conscious about it. So obviously, and this is for a lot of people underarm fat, which is always some stubborn fat last to go or their thighs or their hips. It's different for everybody. We know this. You're insecure about it because you're like, "Tang no matter what I try and do, it won't leave." So you're like, okay, I mean, I don't think if you ask most people, even listening, do you believe in spot reduction? Do you think you can burn fat from a certain body part? They'll be like, no, but then that same person will turn around and be like, oh, well, I saved this belly fat workout, belly fat lasting workout or this underarm workout because I got to tighten up my arms. It's like, you just said that you understand this is why. You can't target your body, just burns fat as a system. Overall, weight training is an exceptionally good way to do so. If you want to lose stubborn fat, the most optimal way to do that is to optimize how you're burning fat as a machine, right? Weight training. How many days a week do you work abs? I'm going to be honest. I sprinkled it in at the end of like two workouts a week. I might do two exercises, three exercises. No, that's the same. I do like one or two more so like core stability just because it's good to have a strong core. How's with other movements? Yeah. The time you spend trying to do like a six pack ab workout, it's like focus on bracing your core during your lifts like so much more effective. Yeah. If your goal is to have a six pack and you've heard this a million times, it's like focus on your diet and your overall training program. You don't have to do abs six days a week. That's going to give you five percent margin, a marginal benefit. Maybe just because you might have thicker ab muscles, but it's not going to help you burn fat around your core. That's mid number five. We're getting down to the headache. Pretty. Number four. Maryana, what's this one? And this one is another one people believe. So like no, I don't believe it, but how many times have you heard this one? Give it to him. Yeah. High reps with low weight tones, a muscle in low reps with heavy weights builds bulky muscle. Oh my god, I hear this all the time. I hear this all the time. And it's briefly touched on this. You can't length in. You can't tighten or fundamentally change at all how your muscles are shaped. You cannot do that. I really think the Pilates era of lengthening, tightening, toning, it assumes that you can change the actual way your muscles are constructed. The attachment and origin like you can't change some certain things about that. You can't you can't you can't you can't do you can't selectively strip away that from certain body parts. They look more defined. You can't do what you said. You can't lengthen, tighten or fundamentally change other shape. All you can do to a muscle is increase or decrease its size. And all you can do is increase or decrease the amount of body fat, covering certain areas from overall fat loss. You can't target that. That's what gives muscle a leaner more defined versus what most people consider a bulky look. Because there is, and that's what I think people confuse with, is there is people who look toned is what people would say they look toned or they look bulky or they look lean or they look defined. All that is is the relationship between how much muscle they have and how much fat they have. That's it. Lower fat, higher muscle, leaner more defined. Higher muscle, higher fat, bigger and bulkier. That's all it comes down to. If you're in if you're only weight training and not paying any attention to your diet and then all of a sudden you start doing maybe Pilates, low intensity, just walking. You switch to that, maybe you're a little bit less hungry. Maybe you start making you maybe enjoy it more. Are more consistent. You make smaller changes to your diet. And now you've lost some weight. You're paying attention to your diet, which is 80% of the equation, which I feel like a lot of people get into the gym with this mindset of, oh, I went to the gym. I can eat whatever I want. And it's like, well, no, if you're in a calorie surplus and you're pushing heavy weight like every single day, doesn't mean that you're going to automatically lose. That's even a lot of people still. I mean, I'll even talk to some dudes. And I have this conversation with a couple of my friends at the gym locally. It was like March or April. And I was hitting a workout with one of my new friends. And we never worked out together. We're going to start with some heavy bench. We're going to move into my hypertrophy ranges over here. Sticking mostly the entire workout was like under 12 reps. He's like, yeah, man, but I'm trying to get a little more. And this is a guy who's been in the gym for 30 years, 20 years, he's 30 years old, 20 years old, but a guy who's been in the gym for that long, he's like, not man, well, you know, I'm just trying to get lean and a little toned out for summer. So I'm sticking more like 20, 30 rep ranges. People still think, oh, I want to lose weight. Let me ditch the heavy weights. Let me increase the repetitions, decrease the rest time. Essentially, all that's doing is turning weight training more into cardio, which we know is not what you want to do. You want to maintain your strength at all costs when you're losing fat, which comes from a calorie deficit, not from specific rep ranges. So if you want to get leaner or get that tone, look, you should probably be focusing on either a increasing your muscle mass or b decreasing your fat mass. For a lot of people, it's decreasing fat mass. So the best thing to do there will be to be in a calorie deficit to prioritize strength and weight training. Have your weights that got you muscle in the first place to maintain that as you lose it. That would be optimal. That's what gives a tone or lean to find. Look, top three, top three are going to be big. Myth number three, the myth that cardio is better for fat loss than weight lifting. What did you say? What did you say? cardio is better for fat loss than weight lifting. That is the myth. That means that it's false. I think that's probably the most common held belief in society. Would you agree? Yes. Is there such a thing as fake logic? You can fake logic your way into this based off of well, I'm sweating more. I feel like I'm working out harder. I am if you have the belief that weights make you bulky, I'm burning more calories. So obviously, I'm going to lose more weight. The channel says I burned 800 calories. You hear the word calorie deficit. If you want to lose fat calorie deficit, calorie deficit, what's a calorie deficit? Eat less than you do or eat less than you burn. That's what it is. That's about the extent that most people explain what a calorie deficit is. That's why we usually spend a long time breaking down. That's on basis what it is, but it's a lot more complicated than that. But then they say, okay, so I need to exercise what's going to help me burn the most calories that's going to help me put in the largest deficit. When you look at it and hour on the treadmill, you're going to burn a lot more calories than an hour in the lifting weights. You are. You're going to burn more calories. But we've talked about this several times. The point of working out is not just to burn calories because there's a lot of secondary effects that get in the way there. I pulled a few different studies. Two, and the second one builds on the first to show you this because when you just focus on burning calories, what you're going to do is one, you're not building your resting metabolic rate like weight training would. If you build lean body mass, if you're building muscle, you're building that 24/7 around the clock furnace that is going to help continue to improve your metabolic rate. And two, your body adapts to the exercise to reduce caloric expenditure over time. Meaning if you run a mile today and a mile tomorrow and a mile every day for the next year, the mile you run today is going to burn more calories than the mile you run in a year. Right? Weight training specifically is where you can continue to implement progressive overload, which I know we're doing an episode on in the near future. Progressive overload, you can continue to make sure your body is going to have to talk in another place, going to have to continue to progress and continue to improve. continue to adapt to go there. Now, there's two studies I pulled. One, this one's freaking ridiculous, compared those two exactly, and the next study is way more important, but the study at the University of West Virginia tested this out, separating participants into one of two groups, a cardio training group and a weight training group. Now, here's the kicker, and I do not know how they got people to volunteer for this study. They put each group on a very low calorie liquid diet, the VLCL diet of 800 calories per day, and why it was a liquid diet is so they can control the intake. For 12 weeks, this blew my mind. So group one was assigned a three hour long resistance training workouts per week, while group two was assigned to four hour long cardio sessions per week with the diet. The cardio group, this is what we were just talking about, did lose the most weight. They lost the most weight, but they also lost nine pounds of lean body mass and muscle mass in the process. They also saw a significant decrease in their resting metabolic rate, meaning after this study, they were in a lot more trouble than when they started. The weight training only group lost the most body fat, which would result in a better overall composition. They lost no lean body mass, that actually surprised me, and their resting metabolic rate actually increased 15%. That blew my mind. Now, I wanted to go right into this next study because this is the important piece, right? They did one or the other, not a combination of both. And I think that's something to go into it because a lot of people just say, cardio is better, the weight is no weights is better. That's the argument. Life is gray, right? There's no black and white, almost anywhere. So in this one, and this was a study done at Duke University, they added a third group. Researchers recruited 196 men and women ranging from 18 years old to 70 years old, and they split them into three groups. Group one was resistance training, exercising three days per week and did 24 sets per workout using resistance machines. Each workout lasted about an hour. The second group was a robot training only. It's jogging three days per week at a moderate intensity for about 45 minutes. The session in group three was resistance and aerobic training coupled together. So they did both routines. So can you guess after eight weeks which group lost the most weight? Can you guess which one lost the most weight out of the three groups of weight training, only cardio training? The cardio training is aerobic. No, actually number two, the cardio only group lost the most weight, but they are also the only group that lost muscle. They are the only group out of the three groups that lost muscle. No. Now can you guess what group lost the most fat? Not weight, but fat. And actually gained muscle. Group number three. The one who did both. So the one who did both. Now that's why I think it's important. It's like a cardio is better for weight loss than weights or weights are better than this. Neither one is better per se, but we've had experts on this show, Bill Campbell being one of them. I love the way he quoted it. Your resistance training, your weight training should be the heartbeat. That should be the thing that is year round, that is always going to matter if you're trying to build muscle, lose weight, weight training needs to be the focus. And depending on certain areas of your life, if you want to, if you want to go towards the end of a fallow size, then you can add cardio on top. And this is not attacking any money. It was like maybe you love cardio, maybe you love running. Maybe you're a distance runner. That's great. Weathe could probably help, but we're talking also body composition wise. That was the myth is that cardio is better for fat loss than weights. And that's just not true. It might be better at losing weight, but that is significantly different than just losing fat. And I would argue that coupling just weight training with a calorie deficit is still much better than just cardio in a calorie deficit. Obviously, you want to have a well-rounded lifestyle, but that's a big myth that I wanted to go over today. And you get into this, like I'm sure people have this idea of what about professional runners. Like runners are super, super lean. Like they are, it's probably one of the leanest group athletes you'll see, especially I'm talking about long distance runners. So you see in the Olympics, you see sprinters, like definitely, I mean, the muscle mass on a freaking quad. But if you're talking about a long distance runner, yes, we have spoken about this before. And I always think about it. But with James Smith, this member's body illusion. Be professional, like long distance runners, marathon runners, they are athletes. It's there is a, they have a genetic disposition to be a runner. That is, can be a difference in the type of muscle fibers, the proportion of muscle fibers that you have in your body. You also maybe are probably a little bit on the leaner side. You have less body fat overall. And then also, this is not your comparing apples and oranges, oranges, right? A professional runner is running every day, multiple, multiple miles a day, cross training with resistance training, enclosed attention to their diet, like a professional runner. That's their life. We're not talking about 30 minutes of cardio three days a week. Like, I just have to add that note in there. The swimmer's body illusion is perfect, because you see marathon runners, like, well, they're like the thinnest people around. Maybe I don't want to be that thin, but I do want to be thinner than I am. It's the same thing. It's like you are genetically predeposition to there if you're in those athletic positions, right? Like, like, like, like, like, like, like, like, the biggest quads in the world. I went through a phase when I think I was like 15. I was like, I want really big quads. And you see the freaking tour to France. And these things are tree trunks on their bodies. I'm like, I need to start cycling more. Well, they're doing like 100 plus miles every day for the last 30 years. They might have something on it. And they're probably put there because they're already predisposed to be there. So that's number two. That's a big one for number two is cardio versus weight training for net fat loss. We're not pooping on cardio. We're not putting it down. That was number three. There was number three. So we're not just clear point, because whenever I've brought this up before, people are like, why are you like stop trashing cardio? Cardio's not bad for you. We're not saying cardio's bad for you. We're not saying you shouldn't do cardio. And if you say that, if you think we're saying that, like, one, I don't think you'd be listening this long. So I'm not talking to most of our audience, but people who think we're saying that because they're definitely are, you're annoying. Just annoying. Sorry, you're beating so far. OK, sorry. We're not doing that. We're just saying weight training should be the heartbeat cardio on top. Maryanna, leading into number two, we got two freaking left. We're almost here. So myth number two hit us with this one's a good one. This one's actually a really good one. So he's not three or a ten. I like the flow here. Tony's actually like, he didn't write them down himself. Lifting heavy weights will make women bulky. I am personally, I feel like when you first start weight training as a female, like this is an idea you have in your head or like a fear, because you just don't have an understanding of what weight resistance training effectively consistently implementing a resistance training program actually does. Like you just have these preconceived notions of what it does. I think it's a fear too, right? You see these jacked Olympian competitors, females lifting weights. And it kind of makes you afraid like, I do not want to look like that. Yeah, it's like how weight, women who weight lift have been like weirdly represented in the media. If you have female power lifters, like of course they're going to have an insane amount of muscle mass. And it's power lifters. Yeah, it's odd because you it's again, it's about, OK, how much time are you putting into this actually? Like how what do you think it's easy to put that much muscle mass on it? It's always, but it's again, it's one of those things. We're it's easy to think if I saw dudes working out in the media and they looked like Phil Heath, I'm like, well, I don't really want to lift weights because I don't want to look like that. But now I think do you think it's better in female media now? I feel like if you search the hashtag, chicks who lift, I think this is from a so much better. Yeah, Jeff Nifer did a really excellent piece on male versus female training differences. And it's like a great point like search the hashtag girls who lift or chicks that look whatever. And you see a massive page and database of just women who are lean, who are defined, who are strong, who look athletic, hardly any that are bulky, hardly any is that bad if you're bulky? Who cares if you're bulky? That's what you want to do. It doesn't matter. Yeah. And you don't have any aesthetic goals to want to lift. Like a lot of, I'd say body positive, like trainers out there. They're definitely others few and far, far between, but who support not having those aesthetic goals and just do it strictly for your health? There's a way to do that too. So it's just in there is no, we've talked about how health, like the health benefits do. It's all about your goals and what you're seeking after when it comes to weightlifting and also what's realistic for your body type too, not just anyone could put on. So when you think of bulky, are you thinking about bulky in the sense that you can also see every single muscle in their body, your super, super lean, you may be thicker because you have so much muscle mass. That is also so unrealistic to think you can do that. That is intense years and years of work. I think the myth too comes down to the fact that, and this is the biggest surprise, I get when like working with a new female client who has maybe been trying to get tone or lean, defined for years. And they come in and they're doing, you know, four or five cardio sessions per week. And then they might do one or two weight training sessions, but it's again, 20 to 30 reps, circuit training only. so it's essentially just more cardio. with that point, no strength training, no heavy weights. And then when we shift and I get them and put them on a plane where they are heavy weight training, more days than they're doing any sort of cardio, to get that thinner, more defined, leaner look, they're a little shocked at first. Like, what are you talking about? I said, I wanted to lean out to lose body fat. I said, I know exactly. 'Cause your diet's gonna largely determine how your body changes and size up or down, but the same thing. And we even did this in the previous episode, I think when we were talking about rates that you can actually build muscle. And this is for guys and girls, you're not gonna accidentally one day just pick up a weight in crap. I put on 40 pounds of muscle. It would take a female, especially just 'cause we're gonna talk about another episode, we're deep diving into male versus female training differences. And I think Jeff Nipper had said it perfectly, that training differences typically come down to minor variations in an already sound training philosophy that's embedded in basic human physiology, not predicated on sex differences. The same techniques, the same principles, art work for men for women, but based on a lot of other factors, if you were a woman and really wanted to bulk up or put on significant muscles, it's gonna probably take you, it's a cool goal to have, 10 plus years of dedicated eating in a surplus, training hard, aimed in that direction, lifting weights can be one of the best things to help give you that lean defined look. So it's more goal based than anything, but one of the biggest myths I see today, especially with women, is that weight lifting is just gonna bulk you up or make you bigger and stronger, 'cause there's a obsession with looking a certain way and thin, that could be one of the best things for you. And we've done episodes on that before, and we just covered that myth, right? The weight training is one of the best things you can do for fat loss. So if you're trying to lose fat, that might be it. - Yeah. - I can't wait for that episode on male versus female training, by the way. - Yeah, that's gonna do you that one. - Yeah, we got a lot of research that we're building that one out, so it's gonna take a second. But hopefully the next week or two. Any points on that are we ready to ding the dong? Myth number one, which I think I would rate number one. So top 10, right? I'm gonna cover these one more time just to go over it. Number 10, protein shakes are for building muscle, not losing fat, false. Myth number nine, detox supplements detoxify your body or get rid of toxins. No, they do not. Myth number eight, you can only digest 30 grams of protein once the rest just goes to waste. No, it doesn't. Number seven, there is a fat burning zone in cardio that's gonna help you lose fat faster than other forms of cardio. Not the whole truth, that is a myth, that is false. Number six, that you'll store extra body fat by not eating enough food, aka starvation mode. No, you won't. You're not gonna gain weight eating too little. Number five, you can lose body fat on a certain targeted body part. No, you cannot. Spot reduction does not exist. Number four, high reps low weight will tone a muscle. Low reps heavyweight will build a more bulky size muscle. No, it won't. You can't tone a muscle. Big old myth number three, cardio is better for fat loss than weight lifting compared side by side. No, it is not. Number two, we're getting there. Big fat lie, we just talked about in number one. I pulled six pieces of research that I'm gonna go on on this one. But number one is that carbs and sugars make you fat or are the reason that you are not losing weight. Pretty much that carbs or sugars are getting in your way from losing fat in any way at all. No, they are. (laughing) This won't. This one I honestly think is going to die in the next decade. I think it is. I do not, I actually wish. But I really don't have faith because the sales for anything sugar free, low carb, if anything, there's just gonna be another disguised keto or like the most expensive. It might shift your right. The most monitors. It's shifting and messaging. Like yeah, people know carbs don't make you fat. But watch out for your glucose spike. Okay, that's actually, that was a very good point 'cause that is where it's shifting right now. It's kind of the same thing. It's literally the same thing. It's the same thing. Same thing, but different, same thing, different. You're right, it might stay around for a while but it's again, it's always come from the common place of there needs to be a bad guy. That's the reason you're not losing weight. Not because you can't stick to a calorie deficit for long. No, it's the carbs fault. It's the insulin fault, it's the sugars fault. Nothing's gonna go against the golden rule of calories versus calories out. Nothing, nothing ever. It's not your hormones fault. It's not your toxins fault. It's not your carbs fault. It's not even sugars fault. Which I know people are like, "Oh, did he say sugars?" Did he say what I'm saying? No. And I think this started coming around. I think it was when the low fat era was coming to an end like the 70s, the 80s, the 90s. It used to be a push to go low fat, low fat, low fat, low fat. Remember, it was low fat, everything. Fats are gonna kill you. Fats give you heart disease, fats give you this. And it didn't just sway the other direction a little bit. It freaking bandwagon jumped to the other side, going from, "Okay, fats are bad for you. You should not have them to. Your diet should be 90% fats in the keto trail, the low carb. It is much fat, assuming it's possible. It's the carbs fault. It's the sugar fault. That's what it came into. Now, I wanted to break this down because you're like, well, but carbs, they're not, but carbs. No. There is so much research supporting this. If your calorie intake is matched for, when you're doing high carb versus low carb, high sugar versus low sugar, when calories are matched, you will lose identical weight and body composition, body fat versus muscle mass. Every single time, I'm gonna go on a freaking rant right here. Scientists, and this is, I'm gonna go through, I think, I pulled six or seven of these. Scientists at Arizona State University, and these are all different studies that I pulled from. Scientists at Arizona State University found no difference in weight or fat loss between people consuming five and 40% of their calories from carbohydrates over 10 weeks. So nearly half of their diet coming from carbs, and then a 20th of their diet coming from carbs. No difference in weight or fat loss. Scientists at the Medical College of Wisconsin found no difference in weight or fat loss again, between people consuming four and 30% of their total calories from carbohydrates over six weeks. Scientists, and I'm gonna keep going at the Harvard School for Public Health found no difference in weight loss. This was over two years between people consuming 65, either 65%, 45%, or 35% of their calories from carbohydrates over two years. That's a high to low carb difference over two years that did not make a difference. Scientists at Stanford School of Public Medicine, I'm gonna drive this into the ground, I hope you know. Scientists at Stanford School of Public Medicine found no difference in weight or fat loss between people who consumed 50 and 25% of their calories from carbohydrates over a year. Now this is where it gets even more fun. Those were all carbohydrates, but what about the sugar, Tony? Scientists at Duke University, what about the sugar? Scientists at Duke University found no difference in weight or fat loss between people consuming either four or 43% of their calories from sugar, not just carbohydrates, but sugar over six weeks. And scientists at Queen Margaret University college found no difference in weight loss between people consuming five and 10% of their calories from sugar over eight weeks. Carbs do not make you fat, sugar does not make you fat. Eating too much food, overall causes fat and weight gain. Period. Period. Period. We'll eating 90% of your diet from sugar make you feel like crap, probably, but you don't need to demonize these things. - Yeah. - Is sugar in excess, is anything in excess good for you? - No. - But if you're saying no sugar is the devil, if I eat bread, I'm gonna gain weight. If I eat, that's the most common thing I still hear is I'm just trying to cut out bread, you know, 'cause it's like, - You know what, nine times out of 10, this is gonna be controversial, I don't care. Nine times out of 10, you don't have control around bread because you are in an endless cycle of killing yourself. That's the reason why you're fat. And it's like, no, you overconsume it because you continue to restrict it. You have no control over carbs because you're constantly telling yourself no. - It's a downward spiral. - You overeat them, you think you're addicted to them, you think they're the enemy, they're the reason, you're lighter when you don't, it doesn't matter. - You're thinking, fix the issue here, fix your issue with your up-down relationship with food and then see how you feel about carbs. - You're 100%, 100%. - And okay, maybe that hurts some people's feelings a little bit, but there's no, that's your body normally responding to restriction. It's not like any means to be offensive or means something wrong is wrong with you, but if you don't change your mindset, you're not gonna change, and that just comes down to anything. - It's basic human psychology because so many people, they're like, once they're like, okay, they've been cutting out or maybe even afraid, like people are afraid of carbohydrates, even to the point where they're afraid to eat fruit because fruit has carbs. I've had clients come in for the very first time and they're like, yeah, but a fruit's maybe, like I'm seeing how many servings of fruits and veggies they get, they're like, I don't know, I try and cut back on fruits just because of the carbs. I'm like, why? You don't need to be afraid of a carb. You don't, and a lot of the time, right when people try and add them back in and like I can't do them in moderation because if I eat two Oreos which this is a side conversation that we'll do on sugar one day but it's like even like Oreos or cake these are predominantly high fat foods not high carbon sugar foods but two oreos. Well they are they're both but they blame the sugar they don't blame this overall say tidy and they don't blame anything else but the carbon the sugar because that's what's cool to blame now is that I can't have two Oreos because if I have two I'm going to eat the entire case so I got to get rid of all of them and it's like well okay do you keep going over this cycle where you cut them all out and then you eat an egregious amount of them and then you do it again and again yeah maybe it's the fact that you're trying to cut them out and put something off limits in the first place yeah and if you really worked on maybe there is going to be some big outburst where you do eat a little bit more but if you stop telling yourself no sugar is bad carbs bad XYZ bad the less you're going to crave it and feel that need and response to overconsumment banjo do all those things it's a perfect point that that's the biggest myth that we put at number one's day yeah I know this firsthand it's not as saying it says easy as telling yourself you're allowed to eat it there's a lot of discomfort that comes with that and that we definitely have some episodes like discussing this it's not that easy it's just consistency and honesty with yourself and this journey is uncomfortable and addressing a lot of these myths in your head that you believed to be true or have been told or true and undoing that mindset by building a new one it's not easy but it's going to help you in the long term but I just be honest with yourself and to cover the point to I feel like we tried to each time and I don't think we did on this one yet is to explain why this might make sense if you're viewing it from a certain worldview or a certain point of view it makes sense when you hear friends say that they cut out carbs and they lost 20 pounds over a month and you're like well crap they cut out carbs it worked this is again that anecdotal fallacy they didn't cut out the carbs were not the reason they lost weight it's because if you cut out carbs you realize that's one of three macro nutrients automatically when you stop eating carbs I do not know this number at the top of my head but well over 50% of the foods that are normally available to you are now off the table you are you cannot consume most foods that exist if you're not allowed to consume that much food you're going to eat less and that's going to put you in a calorie deficit for however long god bless you you can stay in it and you're going to lose fat if you can stay in a calorie deficit but ask someone in keto Allen was doing this at a seminar he said raise your hand if you've ever done the keto diet now put them down now raise your hand if you're still on the keto diet out of a thousand people who raised their hand two people put it back up it's not something that lasts low carb is not something that will work in the rest of your life it fundamentally does not make sense yeah period restrictive diet was meant to last let me know money in the diet industry so exactly you know what kills me too side note this is the last thing because we got to wrap this one up it's a long one is when I see like keto desserts at the grocery store where it's like there's like a keto brownie with like 25 carbs in it and I'm like is this another language that keto means something different to you what is it's ridiculous and we could do oh we could do a big research review on the keto diet in general because I think honestly 90 plus percent of people that are doing the keto diet actually aren't even in ketosis to begin with they're just in calories it but it's a broken diet and that one tell your friends if they say I'm trying to cut back on carbs slap them and say that's from Tony and Mariana yeah eat your bread give them the yellow bow that one's for me and then it kiss on the forehead for me it's typically the perfect title for the elbow someone because I'm especially kids you just pop a kid no especially never I so I know I make I make hurting kids jokes all the time I don't actually mean that I hurt kids but it's funny to me okay so that was our top 10 so please let us know in our DMs on our pages in the comments let us know what myths you want us to cover if you want us to expand on any that we covered today do a deeper episode or maybe do an entire research review over on our patreon again it's five bucks a month to be a part of patreon and we do new research reviews every single Friday I can't wait for this week actually but let us know if you want us to cover one more in detail if you're not patreon let us know if you want to cover one of these topics in a research review breakdown where we really break down the literature even deeper but you on a word to find us fs dot pod on instagram and tiktok on youtube fitness stuff in parentheses for normal people all of our coats with our partners with legion with ethos much are going to be in the what do you even call that section down below the videos show notes in the show notes thank you mariana in the show notes below and again like we urge you for legion to who gives a tooton who if you go by their supplements if you don't need supplements a lot of people don't use their blog abuse their blog and if you want a awesome freaking fundamental base of just knowledge and education if you're just new into having these goals the books bigger leaner stronger which is more geared towards men thinner leaner stronger same fundamentals but more geared towards women hands down when the best books I could recommend in any of those and those are just I think on it's literally I think it's 99 cents for an auto-boat download I don't know check it out it's an incredible resource but anything I'm missing today or is that pretty much wrap us up think that wraps us up let us know too if you want more of these that would be awesome shoot us a DM yeah if you're watching this on youtube leave a comment just text us shoot us a message whatever if you're dying a coffee my mother just shoot me a text a face-timey later and so we got yeah call your mom just kidding don't always call your mom always yeah that'll be our any note call your mom call your friends tell him you love him have a productive rest of your day or evening depending on the time you walk this go ease and carbs break down those myths make sure you're not doing any of them please please please please please and we'll talk to you soon