2983: The Top 10 Best Foods for Fat Loss

If you want to pump your body and expand your mind, there's only one place to go. MindPump. MindPump. With your hosts, Sal DiStefano, Adam Schafer, and Justin Andrews. You just found the most downloaded health, fitness, and entertainment podcast in history. This is MindPump. In today's episode, we picked questions that our listeners posted on our Instagram page, MindPump Media, and we answered them. But before we did that, we went into the intro. Today's intro is 56 minutes long. Now, in the intro, we talk about foods for fat loss. We talk about strength training and cardio. We also talk about current events and family life. Look, if you want to post a question that we might pick, go to Instagram, MindPump Media. That's the page. Now, this episode is brought to you by some sponsors. The first one is Ketone IQ. These are exogenous ketones. So, you take this supplement, and suddenly, your brain is running on ketones, as if you're on a ketogenic diet. Exactly. 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We're giving away squat racks and red light panels. We're giving away gift cards. We're giving away personal training. We're even giving away a three-day vacation to Park City, Utah at the MindPump house. So, go to MAPSfitnessproducts.com. That gets you 60% off, and every purchase enters you into the contest. Go do it now. All right, real quick. If you love us like we love you, why not show up by rocking one of our shirts, hats, mugs, or training gear over at MindPumpStore.com? I'm talking right now. Hit pause. Head on over to MindPumpStore.com. That's it. Enjoy the rest of the show. Fat loss is easily the number one goal people have when they start working out. Everybody wants to lose body fat, but it's also simultaneously one of the hardest goals to achieve. It's hard. It's hard to eat in a calorie deficit, especially consistently. So, here's what we're going to do. We're going to give you the top 10 foods for fat loss. These are the foods that will help you the most. Let's get to it. Did you take the angle of satiating? Well, yeah, of course. Okay. Yeah, because there is no such thing as a fat-burning food. Well, I mean, you can go the other direction and go low-calorie. Both. Okay. Yeah, yeah, yeah. So, both. So, what we're doing is… So, I'm glad you said that, Adam. Let's set the context here. Yeah. There are no, contrary to headlines that you'll see sometimes, there's no fat-burning food. There's no special food that you eat that somehow turns on… There's no carbs that don't count? No. Dude, that's in like every magazine. I know. Has that died completely, the net carbs thing? It was hot. Oh, it's still there. Is it? I've seen it. You have? Because I don't remember what year that was on the podcast when we were talking about it. It was a long while ago. It was a big marketing. I mean, we were getting that on almost every quad. There was like somebody who was just like, do I have to count? Do I count the net carbs or just the other carbs? And I remember back then, I didn't even know what people were talking about. Yeah. Like, what are they talking about? Fiber doesn't count. It's still carbs. It's still calories. No, and that was when keto was super popular. That's what it was. That's what it was. Yeah, yeah, you're right. You're right. So, there is no fat-burning food. There's no food that's going to turn on some special fat. There's no fat-burning machinery or metabolic rate or anything like that. But there are foods that can be leveraged in ways to help with the things that you tend to struggle with the most when it comes to fat loss, which is appetite. Like, number one most difficult thing when you're trying to eat a calorie deficit is that you're hungry. And that's, look, you can't get away from that 100%. Now, there are foods that will help a lot with this because they produce a lot of satiety. And there's a couple reasons why certain foods will produce a lot of satiety. One of them has to do with the. The food itself. And for some reason, certain foods, they're very high on the satiety index. And they test this by having people eat the food and see how much they can eat until they're totally satisfied. Another reason is just total volume. There's some foods that are so low calorie that you just eat so much of it that the volume of the food itself produces satiety. Yeah. And then there's just certain macronutrients, like protein produces a lot of satiety. And so, eating things that are high protein tend to help quite a bit. So, we made a list of the. The top 10. And again, these are in those categories. These are foods that, look, if you're trying to get leaner and you know that the struggle is going to be your appetite, which it probably will be, that's the most difficult thing, then use these foods. Use these foods and watch what happens. What comes to mind for me is protein-dense, high-fibrous foods are just generally low-calorie type of foods. 100%. Right? So, I think those are the categories when I'm looking in the. This is actually top of mind for me right now, is like, what can I eat that does. That checks some of those boxes or all those boxes? And I go up with less calories. And I also want to add this, because there was a study that came out recently that made a bunch of noise, even though it was kind of like to coaches, we were just like, I can't believe people are finding this shocking. But there was a study that showed that people, when they ate the same food all the time, they lost weight. Yeah. And everybody's like, oh my God, this is like crazy. And it's like, well, yeah, it's just, you're bored. Yeah. Like, a hyper-palatable food makes you want to eat more. So, the less tasty food, everybody, you ready for this? The less tasty food is, the less of it you'll want to eat. So, that's just also something else. So, sometimes what we do when we're cutting is the little bit of food that we do eat, we try to flavor it up as much as possible. Yeah. That might actually work against you, because now it's going to stimulate appetite. I mean, I will add this nuance to this, though, and I actually talked about this on my questions the other day when I was doing the walk and answering questions about dieting. Matt, when you've been tight for long enough. Long enough. And I think, to me, it seems to be about 30 days of like rock-solid consistency. Stuff that didn't taste so good, tastes so good. Sure. I mean, things that I would have considered boring or doesn't taste. When you're really in a deficit, and you've been in a deficit for a while, it's amazing how some of the most bland, boring foods start to taste so good. Well, let me throw this wrench at that, though. So, let's imagine you're doing that, and instead of eating your typical, I don't know, chicken, rice, or whatever, you're eating your typical, I don't know, chicken, rice, or whatever, you're eating your typical, I don't know, chicken, rice, or whatever, and it tastes good now because you've been dieting for 30 days. Imagine if we put through something hyper-palatable at you. Oh, yeah. Your appetite goes up even more. Yeah. So, that's the point with kind of what I'm saying. Yeah. So, all right, here's the first one. Really well-cooked vegetables. Really, really well-cooked vegetables like broccoli, or spinach, or asparagus. There's like no calories in these foods. Now, I'm talking about not drenching them in olive oil and butter, but literally just boiling the hell out of them and having a large bowl of them. They take up a lot of weight. They take up a lot of volume in your stomach, and they have almost no calories. You've got to cook them well, though. You really do, because otherwise, man, the gastro distress from that will be gnarly. That's why I said well-cooked. But even a little bit, like one tablespoon of olive oil, I mean, I actually got this from you. This was early on when we first started the show. You were the first person I'd ever see eat a giant bowl of broccoli by itself, like nothing else. I'm like, that is ridiculous. Were you an animal? It needs to go with something, right? It's already been. But it's like, but you, I mean, you would, I know you would use like olive oil, like olive oil and salt, like literally a tablespoon of olive oil. 100 calories. Right? Exactly. 100 calories, salted up, well-cooked, all of a sudden turns into this. And I do this a lot, especially when I'm like- Can't you air fry it too with like a tablespoon, and it'll make them all kind of crispy? Oh, so we did our, so I just did, I just did broccoli. We baked it. We baked it. And then I actually, so Parmesan cheese is pretty low calorie. It is. And protein. Yes. And so I actually did, we did like a garlic, a garlic, and then Parmesan lightly over the top of it and baked it really good. So one thing that- There's a lot of ways you can do that. And now, now all of a sudden I can have this big bowl of broccoli when I'm, when I'm bridging between two meals and I'm like, man, I'm so hungry. And it's God, I don't, I'm not, I'm not supposed to eat for another hour or two. And it's like, oh, you know what? I'll go have that. And it's, it does. It's very satisfying. And so the way you would leverage this is you're ready to eat your meal. And so before you eat your meal, you eat your bowl of- Well-cooked vegetables. And then that'll help. Yeah. Because you're leveraging the volume. Right. To reduce your appetite for the rest of the meal. There's a lot of air you're putting in there. That's right. All right. Next, lean cuts of meat. So I'll give one example. And I think everybody in here knows what I'm talking about. I'll use the leanest, one of the leanest cuts of meat you could possibly eat, which is chicken breast. Have you ever tried to overeat chicken breast by itself? Without like a lot of barbecue sauce? It's hard. It is hard. You hit satiety real quick with chicken breast. And that's because it's just so much protein per meal. Per ounce. It's so dense in protein that you eat an eight-ounce chicken breast with some salt on it. And for the most part, you've kind of hit satiety. Now, what people tend to do when they screw up is they'll mix up the food and suddenly they spark up their appetite again. But all lean cuts of meat will do this per ounce compared to fattier cuts of meat, is that you just hit satiety. I'll give you another great one. I just did this the other day. Again, I mean, I'm on the path of reducing calories. You know how much I love. I love chicken thighs, I eat a lot of ribeye tri-tip, and so one of the ways to easily reduce calories without radically changing the diet, is switching out meats and different stuff. I didn't realize how low a calorie top sirloin was. Oh, very lean. So I replaced my ribeye steak. It dropped like 300 calories. Oh, dude, it literally dropped a significant amount of calories. And same meal, same everything, just went from ribeye cut to the top sirloin cut. And all of a sudden, I'm saving an extra 200, 300 calories in a meal. And I'm like, oh, man, that was a huge difference. To do that twice in a day right now is a 500-calorie deficit without having to do anything else and taste very similar. Obviously, a ribeye is much fattier. But shoot, I mean, it's a close second. No, it's not bad. Not bad at all. Next up, white fish. So when I say white fish, what comes to mind for me, the bodybuilding world is tilapia. But tilapia, you'll hit satiety pretty quick. Squirt a little lemon on it, some salt. You get 50 grams of protein from tilapia. Then some vegetables, a little olive oil. You get your fats, your proteins, your fiber. I mean, you're good. And white fish will do that. Yeah, that's probably the lowest. But even halibut and sea bass, all great choices to do that that are pretty low-calorie and taste really good. Next, we're going to hit a really high-satiety-producing food, eggs. Eggs really produce a lot of – this is why when people eat three eggs, they're like, that was a big breakfast. When you look at the total calories and protein in three eggs, it's not a lot. Not a lot, no. It's not much. Try eating 50 grams of protein. Try eating six eggs, which is only 420 calories. That's what six eggs looks like on a – full eggs look like on a plate. I mean, that'll fill up a large plate of eggs. Eggs produce a lot of – if you look at the satiety index, eggs are really, really high. They're also very nutrient-dense. They're good for you. It's a great source of protein, good for building muscle, good for recovery. But like you just said, six eggs is 40 grams of protein, and you eat that for breakfast. In fact, the clients that I've trained couldn't do it. Yeah. They had to mix it with something else. They tried and started like two, then worked through it. That's it. Three, but yeah, three was kind of like the cutoff. That's a lot. I mean, a large breakfast like that, especially, again, when I'm super hungry. One of the first things when I've been dieting, you go to bed hungry, and then you wake up really hungry and wanting something like that. Four eggs with two to four ounces, depending on like where your size is, of a lean-cut meat mixed in with some salsa over the top of it is like a go-to. It feels like I'm having a massive meal, and it's not a lot of calories. I know. All right, next up, believe it or not, when you look up satiety index, there's a food – There's a food that lists at the top, and it is not a protein-containing food. It is plain potato. Do you guys know that? Plain boiled white potato produces the most satiety for some reason in the studies that do this. In other words, it's like boring to eat it. It's boring. Yeah. You eat plain potato, you're good. After a medium one, you're like, I don't want to eat anymore. Yeah, I get stuffed. Actually, there's this like barbecue joint I go to all the time, and I'll get like brisket, but it's in a baked potato. People don't even know it's on the menu. I mean, you eat that, it's pretty low calorie, and then you're just stuffed like immediately. And what people screw this up is they'll either fry potatoes or cover it in calories. Yeah, yeah, yeah. It's not with extra stuff. It's not with sour cream and cheese. No, sour cream, cheese, and butter. No sour cream. That changes it quite a bit. Has changed the whole thing. But if you've ever eaten a plain potato by itself, you will cut your calories. I'm telling you right now. I mean, it's the – I tend to, even though I do use this, I tend to go yam and sweet potato because I can actually eat a yam and sweet potato with literally nothing on it, and it tastes good. That's what I'm saying. It tastes good, and it satiates me. Try to eat a medium, plain, white potato. Yeah, a plain, white potato is like – No salt, no butter, no nothing. You're like halfway through. I'm like, I'm good. I don't even know if I need to finish that. Isn't that interesting? Yeah, yeah. So it's like if you really want to get volume without a bunch of calories, I think that's the best way to do it. But I mean, sweet potato and yams are so good for you, low calorie, and still get – A good cutting dish if I want to eat low calorie is I'll bake or boil white potato and have chicken thigh or chicken breast, mix it in with a little bit of vegetables in there and like a little bit of olive oil. Not much. Yeah. And let me tell you, dude, 400 calories of that feels like 80,000 calories. Yeah. Just the way it hits satiety. Yeah, yeah. So much. Cottage cheese is next. So cottage cheese, you can go low fat with this, so it's low calorie. Very high protein. What I like about cottage cheese is it's ready. It's a fast option. You don't have to do anything to it. You don't really got to do much. You can throw a little fruit in there. Pineapple. But it does produce a decent amount of satiety. Eat 40 grams of protein from cottage cheese. Give yourself a second for the satiety to kick in. That's another one. And then you'll see that you're probably good for at least a few hours. This is actually my dessert right now. And they come in a full size. It's like this big. So it's large. The whole thing is 410 calories, 40 grams of protein, and has little slices of pineapple inside it. And it's the 2%. So I could go even lower, but it's still got a little bit of fat. A little bit of fat in it, high protein, and tastes so good. It's like, it becomes like a dessert for me to have that later on. And very filling, because you're eating a jar like this big. Yes. Next up, this is the one food, if anybody said it's a superfood or this, there's a superfood out there. This would be the one that's, I think, could qualify, which are berries. Especially things like blueberries, blackberries, or raspberries. The calories per volume are low. The fiber is high. This is one of the best satiety producing foods that you can eat. I mean, you get a bowl of them, and the calories are pretty low. Did you see me this morning? Yeah. You had a ton of them. So that was two cups of berries, 120 calories. Yeah. I didn't even finish them. No. Yeah. It's literally-- And how much fiber was in that, in two cups? What is that? I mean, I have it in my thing. About 16, I think. 15, 16. Yeah, yeah, right around 13 to 16, if I remember. I've already inputted it in my thing, so I'll tell you what it is. You don't even have to get the exotic acai. No. It's 13. You can keep it. Yeah, 13 grams of fiber, 100 something calories. Yeah, yeah. And you just ate a big old bowl. Yeah. I mix it with my Greek yogurt. So now you're talking about like a filling meal. So I had-- And fiber produces a lot of satiety. So it's right under protein. So when they look at macronutrients, it goes protein, then fiber, then fats, and then carbohydrates and sugars. Next up, rice cakes. Now, I know people are going to laugh at this, because this is such a diet food or whatever. But I used to do this, because like, how many calories-- I like crunchy. 40 to 60, depending if you get the plain or the one that are seasoned. 40 to 60 calories, it's this big. So other snacks that are like 40 or 50 calories are like this big. So it's like a nice, decent size. You can even get flavored ones. They make some that are like maple or whatever. It's still 40 to 60 calories. And it's like an easy-- it's like puffed up rice. So there's barely any calories. So I'll share something with-- I use rice cakes a lot right now. So there's two ways I use them. I use them for, again, late night, I'm trying to like stay low on my calories. And I'm like, oh my god, I've still got another hour or two before bed. I snack on one or two of those, and it's really low calorie. And I have-- so I have two different ones. I have ones that are like, you know, apple cinnamon flavored or regular that I use. And when I want that kind of like dessert, hold me over, I use it that way. The other way I love to use them, and I think you would like this if you haven't done this already, when you're low-cal and you're depleted, you deplete your glycogen stores, you're flat, your workouts are like, meh. Sometimes they're not the best. You have four of those, and it's actually a lot of carbohydrates. So it's actually-- considering how low a calorie is, it's a decent amount of carbs. And so I'll load like four of those before a workout, and it actually gives me a nice, good little-- Yeah, that's how I used to do it. And it's not high calorie. So it's like four of those, I'm looking at 120 or so calories or so, and I can-- Easy to digest carbs. Easy to digest carbohydrates, shuttles in, and then now I have fuel for my workout. And so I'll use them pre-workout sometimes, or I use them like a snack late at night. Awesome. All right, next is a protein powder. Now, not all protein powders are equal when it comes to producing satiety. Whey protein actually produces some of the least amount of satiety from all of the proteins. In other words, whey protein, you tend to get hungrier quicker. Now, that doesn't mean whey protein's bad. Whey protein's amazing. It just doesn't produce a ton of satiety. But there is another dairy protein that digests much slower. It creates more volume, and it produces more satiety, and it's casein. And you can buy casein protein powder. And casein is a good source of protein. It's a good protein. It's very thick. When you blend it up, it's thick. If you blend it with ice, you can have a big, old, thick, feels like milkshake that's very low calorie, and it sits in you for a while, much more than whey protein does. Ed, this is such a hack to me. You're right. I'll use almond milk that's like 30 calories or something like that. And I'll put it in a-- like, I'll blend it in a huge thing of ice. Yeah, with a bunch of ice. So it's like a giant thing. And it gives you this kind of milkshake-- It's like 200 calories. I was thinking about that. It will take me an hour to sip it all the way down and drink on it. And I feel like I'm drinking on a milkshake that's super low calorie, and I'm getting a bump of protein. Such a hack. Such a hack to do that. And for the people that can't do whey and things like that, do this with our partners that just did the journey. We dropped the pumpkin spice that I'm in love with right now. Yeah, you do a giant pumpkin spice flavored one like that. So good. Yeah, so a casein is great for this. Back in the day, they advertised it as like the before you go to bed protein. Before you go to bed, yeah. Because of the slow digestion. But it does. It takes longer to break down the body and digest. It's also-- it got a different texture. Now, that's derived from whey, though, right? No, it's made from dairy. Milk. So when you got-- milk has two types of protein, casein and whey. Yeah. Casein is a different amino acid. - It's still a good protein. So it's still high quality protein. - So somebody who's technically who's lactose or has, has a dairy intolerance can still. You can't do casein if you can't have dairy. Oh, that's my point. If you can have dairy, you can have casein. That was my point. No, no, you can have casein. No, you can't. If you can't have dairy, don't have casein, but you can do the bone broth. Which is why I brought that. Bone broth is actually pretty good too. It's actually pretty high with satiety as well because of the texture of it. I mean, it's so low calorie. So literally like two scoops of that in, like you said, in a big giant icing. That's why I was suggesting that if you're somebody who can't have casein. And last is oatmeal. Oatmeal actually produces a decent amount of satiety when they rank it on the satiety index. Now, one thing you'll find with a lot, not all of them, but with a lot of these is they kind of are plain sounding. They don't sound super tasty. It's plain, slow digestion. And I just want to encourage people, like when you're trying to eat in a deficit, if you're trying to make every meal as tasty as possible, you're probably going to make it more difficult on yourself. Eating boring, I know it's unpopular to say that. Nobody in the health space wants to teach you how to eat boring, but I'm going to tell you right now, eating boring helps cut your calories. It's actually a strategy for a lot of people. It's the craving sort of thing. Bodybuilders have known this forever. Like why do they eat the same thing every day, all day long, pre-contest? Two reasons. One, it's all calculated out. Two, it helps them eat really low calorie. In fact, you'll talk sometimes to bodybuilders and they feel like they're choking down their pre-contest diet because it's plain and boring. Yeah, you're sucking out all the life out of it. So it's just something that you tend to find with high satiety producing foods is they're not exciting. So I had this tip. Somebody asked me, what do you do with like the sweet tooth and the junk food? And there's all kinds of hacks of quote unquote healthier choices that give you these sweet flavor things that are just lower calorie. And I absolutely use some of those strategies. I tend to use them early on in the diet, meaning I just came off of like, I'm eating whatever I feel like. I'm not tracking, I'm not doing anything. Now I'm going to start eating better. First thing that goes is ice cream. What do I replace it with? Cocoa whip and berries and some other things that are a better alternative. Yes. But in my opinion, nothing beats better than just being strict for a period of time long enough that all of a sudden these natural things like a peach or an apple, you know, or a bowl of berries becomes, oh my God, like junk food. But it won't come, it won't feel like that until you've cleaned out the system long enough and retrained your palate. Once you've retrained your palate, because some people are listening right now and going like, oh my God, a bowl of broccoli, disgusting. That doesn't even sound good. Yeah, that's because your palate's fucked up. That's because you've been eating processed shit for so long that it has desensitized you to something that can taste that good. But if you discipline yourself long enough, 30, 45 days of staying dialed on the whole foods like that and eating bland and boring, right? You can do anything for 30 days. You do that and then you go have something like that. Watch how it tastes. This is one of the reasons why I was against, quote unquote, cheat meals. Me too. Because, first off, Because you reintroduce it every week. I just don't like that idea of a cheat meal as if you're cheating on, I don't like that idea. It encourages bad behaviors. But also, here's what happens. It's my food mistress. Here's what happens when you eat something hyper palatable when you've been eating a deficit for so long. It spikes your appetite for like two days. It fires that back up. Every time I do that, I know for the next two, 48 hours, I'm going to white knuckle the next couple of days. It's actually worth it to, not oftentimes, because it makes it a lot easier. And nobody likes to talk about this. This is also why I'm not a huge fan of artificial sweeteners, like calorie-free sodas. I get there's no calories. That's cool. But you know what that does? It introduces more novelty and it tends to make you want to eat more. It just does. Yeah, those flavors are really powerful. Yeah. Yeah, they've done a really good job of like, you know, you're going to taste like even more so than just sugar sometimes. Like you get way more flavor out of it. Totally. I can't tell you how many clients that I got buy-in to just trust me on, and to do it for 30 days that said things like, oh, I think that's disgusting or, oh, I would, that's so boring. And then they, it's like, man, you put that person in a deficit and eating whole foods for 30 days, you'd be surprised, shit that you thought didn't taste good, how good that starts to taste. It's amazing. And it just highlights how much we've been inundated with these processed foods and these hyper-power. Flavor explosions. Yes, for so long. And so, yeah, that type of stuff. Seems boring and bland and not good, but, you know, go hungry for a few days and tell me that doesn't taste good. You know what's so crazy about this? In the ancient world, right? So before we had modern, you know, the ability to just grow food, ship it everywhere. Wars on salt, dog. Listen. It's salt. You read ancient texts, like dates, dates, like dried dates was like the craziest, like craziest food of all time. Yeah. Like dried dates was just like an orange or an apple was like this exotic thing that people, people would eat and fight over. And now it's like apples. Ew. Oh, give me that. Apple, give me the apple flavored, sour, you know, I told you off air that I had noticed that, you know, I noticed that my, I wasn't paying attention to my fiber with as low calorie as I was. And I was, I realized like, oh, wow, my fiber has been running really low for a while. So I went to the grocery store and picked up all kinds of fruits and vegetables and things like that to get better. One of the things I'm notoriously bad about is when I, when I prep in bulk, a lot of times I, I'm not a fan of like the vegetables, the second day, third day, and stuff like that, of all the things, it's like my least thing. And so I tend to like, oh, I'll do those on the nights that I make the dinner. And so anyways, I was low. And so I, I picked up all this stuff. And one of the, I was in the grocery store and it was already like the pre-cut like watermelon and I was sitting there, I was in the room that night and I was just like, oh, I'm going to have some, some watermelon. The, the face I must've made for Katrina to be like, oh my God, look, calm down. Yeah. You look like you're eating your bowl of ice cream. That's the look you have when you have ice cream. And I'm like, it's so funny to me because I'm not even like this big quarter. I'm not even a big watermelon fan, but it's like, man, when it stuff has been, you haven't had any of those, uh, those sweet processed foods anymore. How crazy a watermelon tastes, man. I have such nostalgia around watermelon. Cause you know, uh, in my culture, let's take a summer food. So everybody gets together and we take the watermelon out of the fridge. It's always real cold and dad chops it up. It's like a big thing in my culture. Anytime I eat watermelon, it's very nostalgic for me. I remember just as a kid. Watermelons was started for me too, but for different reasons, you ever played watermelon football? You told me about this. Oh, I was going to bring up, if you ever played, they put like Vaseline all over it and they put it in the pool and you're supposed to try to like, and it's really hard to like, wait, wait, how do you get out of the pool? How do you play? What are you trying to do? Grab it, try and grab it and move it to the one side. Oh, that's interesting. That would be like, it'd be a very, so watermelon football was played in the lake with us. So you lake, you can't see below, you know, six inches even, right. Cause it's a dirty lake. Right. And it's, you know, teams, so five on five or whatever, that at the end of the, you know, lake or, you know, the imaginary football field say are, uh, two inner tubes that we have anchored. So that's, so that's the goal. That's the goal. That's the hoops, you know, or whatever. And the goal obviously is to get your team to get over and score the watermelon in there. And because the watermelon is kind of heavy, but it does somewhat float. You can like push it and it'll, it'll go under and take a long time to come up. And so you pass it, so you're passing it to each other and then you can, you can, you can tread water and hold it with your feet underneath. And so no one can tell that you have it. And so it's like this whole, well, that's fun. Oh, it's super fun. You know what I'm saying? And you're, you're all, you're looking around at everybody trying to figure out by the way, they're treading water. If they're, if they're the one holding it with their legs, I play it. I don't know where the Vaseline came from. That's just weird, bro. You're trying to add, I don't know. Every time we say some weird memory, right guys. The Vaseline, you know, that's such a bad PR. So, uh, so when you're, you're, when you're doing this, how do you stop the other guy? Can you just grab them by there? You can grab them by there. There's no like rule of like, if I, if I, if I saw the way you were trading, I grabbed your life. That's probably dunk you. How many people have you pants back in the day? Oh God, that was popular. Everybody did that all the time, but yeah, yeah. This was like a, this, so we had this trip that we did, it was like an annual thing. And then, you know, we, we play and then afterwards we cut it and everybody open it and do the, do the thing. But I used to love, I didn't know anybody else that did that. Like I had to watermelon. That sounds really fun. It is really fun. I was telling my, my five-year-old about, uh, a wedgie story. So, you know, you ever make those mistakes as dad, you tell your kid a story. So now you're, you're like, oh, yeah, I should've waited a few years before. I was telling the stories because in the nineties, you remember this? In the nineties, wedgies was like your buddy for you. Yeah. Wedgies and panting. And wedgies, wedgies, Melvins. Yes. And they, they lasted all year. So all year long. Somebody would start it and then it was a war and you would wait a week or two or three or sometimes a month, get your friend back. When he was this kid that got me real good in front of a bunch of people. And I remember he got, he got me really good ripped. No, but he got, he pulled them out. I mean, you could see him. I did the covered wagon. You know, listen, let me tell you mine. No. So I'll tell you mine. So I waited like a month because this guy embarrassed me in front of everybody. So I was like, I'm going to wait until he forgets. And I got behind him. I cleaned and pressed his underwear, dude. And I ripped him off. I ripped him out of his pants. Yeah, completely out of his pants. Yeah. Yeah. So told my son that story, which wasn't, you know, he wants to wedgie people. Yeah. Bad dad. Of course. Not good. Did you get wedgied bad? No, I didn't actually. Oh, I thought you were going to chime in right there. Like, you know, I'm just saying, don't tell your kid that stuff. I mean, he's going to be in high school. He's going to want to try it. I haven't shared, you know, the pantsing story I share with you guys. I didn't share that story. Yeah, we pantsed your pants. Oh, bro. Not my, it was my dad. Dude, the kids now are so much nicer. That was, I mean, that's every bit my, my, my stepdad at that point. I'm in a, what am I like fourth grade or fourth? Yeah, somewhere around there. Fourth or fifth or something. don't remember no i'm older than that i'm like sixth or seventh grade uh you know that was popular and you know around our house we'd be wearing sweats or shorts and so he'd pants me i'd pants him and you think it's so funny or whatever like that and yeah no i waited till we were out at the pool he had his but what we started because we were doing it so much you know you start to get smart and you would really tie him tight and so and you come over ha i knew you were you know i'm saying turn into that and i remember that uh you know i thought he's gonna he's gonna have him tight you know so you ripped him right yeah i ripped him all the way down his ankles stand in front of the pastor uh out in our pool and so and you know i remember him too like wait was this chad was it chad that was no no no this is even before chad yeah yeah so uh no i remember that was like a pastor's my favorite story yeah i mean he's he couldn't be mad at me though because it was like something that he encouraged it was like one of those dad he's gonna be careful you tell the story you encourage it there's like oh shit that's my bad you don't say like oh man can't get that mad at him for that so anyway and doug no he won't i don't have to worry about him when he goes because we homeschool so i just gotta worry about him doing to his sister oh yeah okay so that's the problem now so and he's like oh but he tells people the story you know my dad did in high school uh that was a mistake i told them all my i got i got a uh i got a systematic review to go over with you guys on exogenous ketones so you know how we always take ketones and we'll notice how our cognitive function yeah yeah it's one of those things i definitely noticed the benefits of it yes so uh there's a this is a huge systematic review of all the different studies on exogenous ketones what's a systematic review they go through and there's this process of reviewing studies including the ones that they believe to be the good ones and then it's like a meta-analysis i was gonna say we didn't call that a meta-analysis yes i believe i believe it's systematically they do it yeah i know that's why it is a meta-analysis okay i was gonna say wouldn't we normally call that a meta-analysis yes yes okay okay okay okay okay okay okay okay so they were it was definitely so exogenous ketone supplementation consistently was associated with a significant improvement in cognitive performance compared with a placebo so what we feel is definitely what people what they find in the studies so this is really cool because uh typically and i've talked about this before like i love one of the effects of the ketogenic diet that i used to love was the cognitive uh benefits like i just noticed i'm sharp yeah but is your is your theory on that proven or is it just your theory that it's a a quote-unquote cleaner source of fuel that's what it is so it is true it's not like uh this isn't like the brain actually prefers it as far as i've heard yeah so when you have even especially if you have impaired cognitive function uh ketones tend to like if you give ketones to someone with dementia alzheimer's we've known this for a long time yeah they have suddenly better cognitive performance and it's because ketones are a clean easy source of energy and i used to love ketones and i used to love ketones and i used to love going to ketogenic diets uh for that reason so especially in the early days of podcasts especially when i was doing lots of interviews remember i was flying out like every month yeah on shows i would fast and then the day or two before i'd go keto so i could be keto yeah and i'd go to these podcasts and i'd be the sharpest i'd feel good i'd have all this energy i could feel like i could talk about anything i could recall things really well but the downside of ketogenic diet is i can't eat carbs which sucks and also like performance like you're not as strong you don't get good pumps uh and so it's like this trade yeah and i used to talk about this right like i would if i'm trying to build muscle and strength i'd eat carbs if i want to be more you know cognitive performance i'd go ketogenic well exogenous ketones does that i don't have to cut my carbs i take ketone iq and i feel the improvement in performance and so they did this big meta-analysis and that's what they're finding see i'm with you was it dom diagostino the one that uh the seals yeah but he also like he deadlifted some crazy amount like 700 something pounds or whatever and he's been full keto and sometimes people you know in the weightlifting community have been like oh i feel performance boost and i don't feel that but like i'm with you i'm more of the cognitive benefit yeah no i mean i'm talking look i'm sure there's examples out there like mckayla peterson's a good example uh she performs better eating zero of anything but meat right uh but when you look at the studies on carbohydrate intake it's just better for performance but now you can take like you could use ketone iq and you get the benefits of the ketones and you didn't have to cut your carbs out so you get the cognitive benefit and you're still eating carbohydrates you know speaking of ketone iq i uh see them at cvs everywhere now yeah gas stations now oh really you've seen a gas station oh wow i didn't know they're at cvs yeah they're cvs now expanding but i didn't know they were you seen them at gas stations yeah yeah i've seen them twice at a gas station they're a chevron near us over here uh i was traveling i was going up to sacramento okay and i saw them no kidding yeah it was like right next to like the five hour energy you know oh wow it makes sense cool yeah no it does make sense but i didn't know that yeah circle k we're from usa casey's uh and then the vitamin shop sprouts and cvs oh sprouts too yeah wow they're popping up everywhere no it's good dude it's always so cool when uh when we have a brand that we've been working with for a long time on on the podcast and then i see him like in like a major store like that there's so there's my kids pointed out to me all the time it's funny because like they'll hear me talk about sponsors and then they'll see it like in the grocery store and they're like hey look at this yeah i didn't know they're here dude just i want to hear your story that you've been waiting to tell us i wanted to tell you guys like yesterday i was gonna text it to you and i'm like oh i just gotta save for the podcast but like my parents came over courtney's birthday today so like they came over to kind of give her a gift and um we were talking and and my mom just out of the blue just tells us the story and i'm just like i didn't really know how to respond to this like i'll it'll make sense when i say because like she starts getting into um the story of when she was in i think it was a grocery outlet and she was just like in line and this guy behind her uh she starts to describe him as like i don't know she went off on this tangent of him being like antonio bandera's looking guy like you know exotic and whatever what does this have to do it's already weird mom yeah it's already getting weird i'm weirded out my dad's here he wasn't there apparently uh so anyway the guy's just like talking because she was wearing flip-flops and he starts talking about her feet and what yes exactly and then right away red flags obviously for me and what's he saying about her feet he's just like oh you have beautiful feet oh my god bro talking about her her nails and all this stuff and like like he's some artist in all this stuff and so anyways he's saying something about taking picture of it and i'm like mom this guy's a freak like he's a foot fetish guy like and she's like oh getting into the whole thing she's like it wasn't weird for me until like more there's more like he's like well actually i wanted to you know i'm i'm more into like the bottom of the feet and gets her to basically bring her foot up and then he he's like inspecting it and then he sniffs her foot and i was like okay okay dude okay that's what i'm saying my mom's telling me this in front of my dad and my mom what's your dad say i'm like he was just like he was lucky i wasn't there like yeah okay dad like uh like come on how does that not stick out to you like this guy i like how she starts the story though he's just really swarthy yeah yeah like if he's an ugly dude it's obvious right handsome guy you can get away with like smelling your foot and that's where she thought yeah yeah that's where it got weird dude bro i'm i didn't know i literally didn't know how to react you guys hey at that point how did she react did she make a big deal about it or did she just he just sniffed her foot she was like oh yeah i was creeped out like and then the the cashier had some comment about him coming in and sniffing other people's feet i'm like it looks like it's a real food we got to put his picture on the wall or something there's people like this in the world yeah they're really there well there's people making hell of money just taking pictures of their feet i mean that's weird but there's it's weird that a dude went up to a stranger i mean it's you know it stems from all that went up to a 60-something-year-old woman 70 70-something-year-old woman and then actually worked up your mom's feet that nice what's that or is your mom's feet that that nice i mean she's in good shape dude like she why are we here what are we doing i mean but she's got to have don't answer that she's got to have i mean did she take care of her toes really well bro stop dude i mean i don't want a picture yeah yeah yeah let's not go there she must have pretty nice feet i mean i'm not yeah dude either way i'm i'm sure he doesn't go sniff anybody in general dude i would have loved it if you were there and just justin would be right here i would have freaking i could destroy that all crazy about it bro that's just he goes to jail because he beat up some foot sniffer dude dude what the hell man this guy's got shove his foot in his face oh do you guys remember do you guys ever watch that there's like security cams of this guy he's been arrested several times he likes he like gets on his hands and knees and sneaks up behind people and sniffs their butt and then gets away oh yeah and they caught him have you seen this yeah yeah yeah of course yeah i brought that up i was like yeah there's like a guy that like does this in serial blood sniffer it's never a girl by the way it's always dudes what's wrong with guys guys are gross gross yeah you never see a woman she got caught like you never have a woman come on the internet's ruined people dude like you know these groups like people can find people they find each other so they think they're normal they find one other weirdo in public this is normal i belong to the association yeah yeah yeah that's exactly what the internet's done this brother like the internet has made it okay because it's not okay i remember when the internet was coming out i used to argue i had an uncle uh he passed away but my uncle and i would have these debates and i'm like listen we're going to be connected we're going to have access to all of the information that humans have ever recorded it's going to be so closer it's going to enlighten us there's not going to be any craziness anymore we're going to solve all of our opposite. This was me as a teenage boy. So much knowledge. And my uncle's like, no, it's not. It's going to make things worse. And I'm like, no, you're totally wrong. How would this possibly. He was so right. He is right. We separated all the crazies. Now they can all get together. Now they all get together. Yeah, yeah. That's exactly what it is. And again, all it takes is 10 of them to be like, oh, this is normal. There's nine other people like me that do this weird thing. He ran home to his forum. You know? Yeah. It's a great one. 70 years, 10 years old. You've got to have. I don't know. I mean, you know, put your psychology hat on here. Like, there's got to be some sort of like a childhood trauma connection thing that happened to do that, right? Or something that. I mean, I hope. Right? Yeah, it's just people are weird, bro. What's wrong with us? Yeah. It's an imprint thing, right? Yeah, I was going to say an imprint, right? First sexual experience, you know? And then a dirty sock just. Yeah, yeah, yeah. Something like that, you know? That's it. That's the thing. Or her feet were in your face at some point in the whole experience and you're like, so there's a connection. There has to be. There has to be an imprint for that to happen. That doesn't just happen, right? I agree with that. It's got to have some sort of an imprint and then the chances of when we got billions of people, there's enough that had the similar type of an imprint and now it's like and then now they have a thing. I don't know, man. And then they justify the behavior going into adulthood because there's more of them. This happened to my mom, dude. That is kind of crazy. I just can't. I'm out. Not going to lie, though. I do want to see her feet. No, you don't, bro. I just want to see. Maybe she has exceptional feet for a 70-year-old. You just want to know this guy's standard. I want to know what his standard is. That's where I'm at, Doug. I'm kind of like, what kind of foot does it take to sniff? To puff. And if she's got good feet, I could see that. But if your mom could get regular old lady feet, I'd be like, that's kind of fucking weird, dude. That imprint is really weird. You know what? This is going to be super awkward if we all hang out and we run into his mom and it's warm outside. I'm going to ask to see her feet. You're not going to ask, but I know you're going to look. I wouldn't put it past you, dude. I would ask to see her feet. Just watch out for my dad. We're all close enough I would do that. You're not that close. That's horrible. I was trolling a friend of mine. She's a scientist. And she was telling me how somebody was arguing with her about dinosaurs, so I started asking questions as if I didn't believe in some of this stuff. Oh my God. I could tell she was looking at me like, is this guy serious? I was like, so you think that the Earth is round then? She's like, ha ha ha. I'm like, no, seriously. I'm like, how does. I'm like trolling her the whole time. It took a good 10 minutes for her to realize you're messing with her. I'm like, you think the moon's real? It's going all over the place. We have a special moon right now. What's it called? The beast moon or whatever? I didn't know this. There's like three full moons throughout the seasons. Beast moon? Yeah, I think it's called a beast moon. It's kind of like this light brown color. Then it goes to like a dark kind of blue color. There's like three. Look it up. Just write beast moon, Doug, and click images. Let's see what pops up. Is that real? I think it's called beast moon. I think it's what I see. Waning gibbous phase. It's just. No, it's like a beast moon. See? The popular scroll down, Doug. The wolf moon. Full moons are associated with unleashing the beast within. Does the phases of the moon actually affect people's behaviors? Is there studies? I mean, it affects the ocean, right? Yeah. I don't know why that would. I mean, that's pretty big and powerful. I don't know if that's true, but it does. It's affecting the water in your body, maybe. Yeah, right? I mean, you believe everything is connected now, and you believe there's a higher. No, the science says no. The science says no. No strong or consistent evidence that moon phase directly controls. Well, how do you make peace with that now, these days? What do you mean? Yeah. The moon? Because the science says no now? Yeah, well, it's just a moon. I don't know. Anyway, I gotta. Emotion in my ocean. Hey, I'm gonna change the subject real quick. We had the founder. We interviewed the founder of ButcherBox on, and he talked about how pigs in conventional farming. Have you guys done any. That was, like, depressing to hear. I was talking to Katrina about this last night. I didn't. I thought, man, that's so. Like, everyone. I feel like a lot of people know about chickens and are well, like. But I actually never heard anybody talk about exactly how that was with pigs. So they're put in a crate where they can't turn around. Yeah. They're literally just little. For, like, the. For the life of. They're like little meat plants. Yeah. And they just keep them in there. Well, then they. Yeah, they have little piglets, and then they take them away real quick, and then they don't even, you know, let them out. Dude. Yeah. I had no idea. Yeah, that's pretty. Don't look it up. I did a little bit, and it made me sad. Oh, you did? Yeah, dude. Oh, wow. It was not. And I'm not, like, a huge, like, you know. But that made me sad. Hey, okay, so do you think that, you know, the way they do it, which is the heritage pork, the type of pork that they get to graze freely and do stuff like that has to do with why they taste so good? I mean, you got to think that, like, you're. What the meat eats tastes. You take an animal stress like that through their whole life. You know that it messes with hormone levels. So I was never a fan of pork ever. Yeah. Then I went to France on vacation once, and I had ham over there, and it tasted so different. And I was asking them about it, and they said it's because they feed them different meals or different food. And then ButcherBox, the pork from ButcherBox is amazing. And it's because they raise them differently, and they feed them differently. Yeah. It tastes, like, the ribs, way different. There's nothing like it. No, way different. It's because of the way they feed the pig. But also, also, it's inhumane the way that they raise conventional pigs. It's crazy. I actually had an. I don't know about you guys, but that was an interesting conversation for me. It might be just because of my. Good life takes. My background in the dairy world and stuff like that. I found a lot of things interesting. Like, I didn't know that about the pigs. I also didn't know that about these farm salmon. I always just assumed that wild was better, but now you have. You have these farms that are mimicking a more wild environment because of what's happening. Yeah, the challenge with wild-caught anything is that we'll run out. So, like, if we didn't raise cattle and we were just going with wild-caught, you know, grazing animals, we would have run out a long time ago. So, we have to come up with a solution for fish. We have to do it in volume. And so, there are farming practices that are way healthier and way better. It's similar to wild. Yeah. Because you can't just get. Although ButcherBox sells a lot of wild-caught fish, moving forward, if we continue to eat more fish, we ain't going to be able to just, you know, pluck them out of the ocean. Yeah, he was explaining that there are certain areas. I forget what area. Was it Alaska that does this? He says where they will actually track and count how much of the salmon run and make their way up before they will allow the fishermen to go out and fish. Yeah. But they're one of the few places in the world that are even managing that. So, they keep the population up. Where other places, it's just a free-for-all. You can catch and kill. It ensures the next season they'll have. Right, right. Which is. I wasn't aware of this. I didn't know that. I assumed, too, if I saw, like, oh, this is farm-raised, it must be bad. This is not. It's not as good as wild. But I didn't realize that there were some of these farmers. There's different ways. that are doing that. And so, I'm glad he brought that up because I remember seeing that. And I'm like, it's so interesting that they would even allow, like, a farm-raised fish in there. Aren't they giving away turkey? Is it tomorrow, Doug? As of the time this drops? That's correct, yeah. So, we're giving away on our IG Live at 4 p.m. Pacific. We're going to give away a turkey from ButcherBox. And just so the audience knows, too, that, you know, if you got entered to win, even if it was earlier, like, you're entered to win all the giveaways. So, until you win. So, you continue to just. Yeah, yeah. So, you check no matter what. Check in no matter what. It's not like, oh, you just got it now, and so you're only entered to win this one. It's just like any MAPS Fitness products purchases, and it gives you entries to win any of the giveaways. So, and every day, on Instagram at 4 p.m. Pacific Standard Time, we'll be giving away stuff. Dude, I want to read something to you, Adam, because of everyone in here, I think you can probably relate to this the most, because you've competed at the pro level, and so you've done that kind of dieting that is required to do that. So, this post went viral, and this is a guy who competed in a physique competition. And so, he does this post, and he says, after months of weighing every gram of food, tracking every calorie, hitting my work, doing my workouts, doing my cardio, practicing posing, preparing myself mentally, physically, and spiritually to step on stage this Saturday, I spent this past weekend binge eating in a way I've never experienced before. And so, he says he lost complete control. He kept eating long after his stomach was telling him to stop. He was physically uncomfortable. He wasn't even enjoying the food anymore, and yet he continued eating. And the scary part wasn't even the amount of food he consumed. It was what was going through his head while he was doing it. He says at a certain point, he felt like he was intentionally sabotaging himself, like there was a part of him that wanted to ruin everything he had worked so hard for. And so, he literally writes about, he writes all about it, and he takes a picture of what he looked like afterwards, and bro, he looks so different. And we'll post this, but look at his face and his physique afterwards from the water and the bloat. Just from, is how far apart are those two? Five days. Wow. Yeah. And so, now I've heard of like female physique competitors. Look at his face here. See how swollen it is from all the crazy amount of food? Look at that. So, I've heard of female physique competitors gaining 20 pounds in 30 days post-show. What does that feel? Because I've dieted really hard once, probably not to the level you did. I did get pretty lean, but I didn't get on stage and do all that. But I remember what it felt like to let, quote unquote, let go afterwards. And it does feel like you're out of control a little bit. So, there was one show that I actually gave myself permission to do that. So, all the other times I, I had a relatively controlled reverse diet. I always, the next, the day after or even the night of the show. gave myself whatever i wanted to eat i would eat um but it's great what i noticed more than like this like uh what kind of how he described what he's like almost like he's punishing himself yeah he's like loose control keep uh comfortable is it the the loose control part i can totally relate to because i you it just it compounds and there's there's there's kind of a dual effect to that too i think for or was for me was uh one of i wish i took pictures of all the the food i mean i remember that i had you know two number one this is what i started with two number one double double uh you know burgers and fries i think they were actually the four by fours uh that i bumped up right to start with and i ate that i remember i had uh i remember in our hotel room i had like a whole large pizza that i had on my lap in the bed that i ate ate the whole thing i had like two or three different desserts after that i had candy i mean oh yeah no i went to sick after i actually didn't so that's the part that i was going to say that was i think uh you i was so depleted that um you probably the first half of that food my body was just like we need these nutrients and calories and thank god you're finally feeding us and then there's the other side that messes with your head is the the after that day the next morning i look good i'm all filled in i didn't obviously even if i ate ten thousand plus calories you're not putting on two pounds of body fat even you know i'm saying so you and you feel good because you have all this energy and fuel and then the workout you have is amazing because you're all the glycogen stores are filled up and so it really quickly snowballs it's just like oh that was good for me and so the next day you're running it back now maybe not to that extreme but i ran it back again and there was a week there i probably i think one of the shows i think this this is the one that i think i put on a good 25 pounds in that week whoa yeah yeah a week yeah yeah in a week i probably put 25 25 pounds on for sure yeah i mean i could yeah like real quick um i mean a lot of it's water you get to understand that most of it's got yeah a lot of it's water not most i'd say of that eight pounds of that's water um really quick uh good amount of that's glycogen and stuff like that so give it another you know four to five pounds arguably is something like that and these are all in a week you said oh yeah you ain't gaining 10 pounds of body fat in a week there's no way i probably gained some muscle too we're probably a little bit of muscle a little bit of fat um and and water all that combined yeah oh yeah yeah no you could easily do that too when you're that that depleted remember too i'm also like that somebody thinks that's not possible i'm a i can walk around at 230 right now so and if i i've been on stage uh as low as 203 so if i walk around at that and fighters do this all the time too yeah fighters do this all the time you see fighters they'll drop 15 20 pounds easily easy that's like that's not like so so yeah a little bit of effort of binging it can go a long way uh on that but i didn't have this like uh like like i was self-sabotaging it was more like uh this feels good this tastes good i've been deprived let it go i'm so lean who even if i put a few like it became more of this justification of i can and allowing myself uh to do that is it true that competitors will have their post like they're going to be like they're going to be like they're like they'll plan oh it's planned months in advance everybody that's every post show meal everybody everybody everybody in the competition it's an overgeneralization 95 of all competitors that compete know what they're eating the night of it's it's it's dreaming about like a picture of it yeah you know my you know my cinnabon story don't you no okay so this is my katrina loves to tell the story and my best friends will tell the story because they were there so my show and my uh i for some reason and every show i would do i would there'd be different things that i was craving and for some reason and i think it had to been at that time i was going to the mall a lot and so cinnabon was like have you ever been in the mall when they're cooking cinnabon i mean you could smell it across the other side of the mall and i was just and i love cinnabons and i was just like man i am i am gonna i'm after show that's gonna be my first meal you know that i'm gonna have is gonna i'm gonna load up on just as many cinnabons as i want right and uh so post show uh we get out we're in vegas i don't know the area so i'm like you know trying to find where the closest one is and i look it up and it's i don't know 10 15 minutes away i think it's some local mall or something i can't remember exactly where it was relative to my hotel room and it's like it closes in 10 minutes and it's like 15 minutes away and so i'm talking to the dude on the phone listen i'll give you 200 to keep it open until i till i get there right so they did they kept it open until i got there and i was like oh my god i'm gonna have to go to the to get there and so i got there and i order you know i can't remember how many of the full-size cinnabons i want to say six or eight of them now mind you it's katrina's with me uh my two best friends flew out to come watch the show there we're all staying i had this hotel room that we could all fit in that we were all at and so we're all together we all get back there now my friends thought that we were all boxes we were all celebrating for you yeah and i i was dead seriously i like they were all about to grow and i'm like no bro they're all about to grow and i'm like this is this is all for me and and katrina remembers like i mean i was i was like serious like i'll fight you yeah no i would like there was like and they were all like taken back like seriously like we're not going to share and we're not going to celebrate and it's like like no i am eating all these for myself and i remember just being like so selfish about it and then i did i ate every single one of them cinnabons all by myself and didn't share a single one and they and they remember like telling that story they tell that story all the time what an asshole i was at that time and you're like oh my god i'm so sorry i'm so sorry i'm so sorry i'm so sorry i'm so again like it's such a selfish sport like i've been thinking about that it was like and my attitude was like i would have bought six more for you guys if you guys would have wanted to win with i mean shit i spent 200 bucks just to hold the store open buying six more cinnabons wouldn't have been a big deal like i you should have said something that you wanted them yeah look if you've got young kids a full-time job and you're constantly hitting a wall by 2 p.m you probably think look this is just normal this is how life is but it might actually have to do for you guys your liver is your brain is your body's main metabolic organ it stores and releases energy throughout the day it supports your metabolism and it helps clear excess cortisol from all that stress you're carrying around and when it's constantly processing the crappy diet the american diet social drinking or everyday stress it starts to slow down and you feel it so that's where dose for your liver comes in it's a doctor formulated clinically backed daily liver health supplement it's not a capsule or powder it's a two ounce shot that takes five seconds and tastes like orange juice now it supports things like energy digestion eases bloating and it supports your metabolism no sugar no junk and the studies on lip their supplement for their liver shows a reduction in liver enzymes actually measured that it works go to dose daily.co slash mind pump three five use the code mind pump for 35 off back to the show all right our first question is from burke himself what are your thoughts on nordic curls or reverse nordics brutal brutal i like them they will strengthen the heck out of your hamstrings oh yeah just uh the first off it's a lot of resistance and you can't really mimic it with a leg curl machine you're also supporting your body uh with the hamstrings because the hamstrings also extend you at the hips so in order to support yourself you're not just working the muscles that curl the the knee or flex the knee you're also working the muscles that keep you yeah in that position so it's like it's the most functional leg curl it's so much eccentric uh tension it's the it's the sissy squat of hamstring oh yeah that's a good go that's a good call right i like that i mean that's like uh i mean if you could do it uh you could do it you can never do leg curls again and do just they get good at that totally i mean it's brutal and there's a you know you're gonna want to work your way up to it but there are some cool ways to reverse it though so there's like uh you can use a pole yep right uh and support um you can do like the reverse one where you like let's resist the body fully down and then use a push or use a push up do the pull up um so there's there's ways to regress it to get uh good at it but if you can just like there is with the sissy squat uh but if you can get good at it i think it's the sissy squat of the hamstring yeah so agreed um awesome movement very very difficult for a lot of people to do next question is from the heart of the earth how far have you reverse dieted a female client i'm up to 32 50 calories and am still not gaining weight oh boy i think the most i think the most out of female clients are the ones that have the most weight client get up to is like 36 or 37 calories but the limiting factor is like eating that much food 3200 calories consistently from whole natural foods is a decent amount of food especially for a woman the fact that you're not gaining weight that she's not gaining weight at 3250 calories is exceptional yeah um now how high do you go up well until the person says he can't eat that much anymore because the higher now of course there's caveats here but the higher the better for the woman i mean she could cut it technically 2800 calories and get some great fat loss uh with that yeah um is there is there anything that jumps out at you i think the highest by the way to answer that for me is like 3500 i can't remember anybody that was over 35 as a female it's pretty high right there typically my females once i get them towards the 3000 to 3500 range it's just so much food they're like we're ready to come back and that's a plenty of time is there anything like parasite wise or like negatively that could be going on that's allowing someone to take like let's say this was like what we don't i have no idea this person is going to be going to be going to this person's goal and if their overall goal is fat loss but maybe their overall goal was just to gain weight and they're reverse dieting and they can't gain enough weight could they have other things that like i mean technically sure but people metabolic rates are so weird some people's metabolisms are so fast in comparison to others but when i think back to the client that i had they got up to 30 i'm gonna say she was 36 maybe 100 calories she was exercising a lot so she was strength training four or five days a week doing a little cardio she was active with steps but she wasn't a big person she was 135 pounds lean lots of lots of muscle but she was just burning it off it was wow her body fat percentage was like 21 percent so yeah it's less about the to your point though it's less about the number and it's more about like what you can do like if you can handle that kind of food because because it sets up the cut real nice it does it sets the cut up beautifully the higher we can go uh at the same time too i don't want to be stressing you the other thing i'd be asking too is like how does it feel you because if you're not getting any weight uh but the 32 50 you're like oh my god this is just then that's also you know time to go back yeah time to go the other direction next question is from uh miss jessica lynch would you consider jiu-jitsu and muay thai classes activity or workouts i do both as well as strength train and i'm trying to figure out how to schedule my lifting sessions around my classes workouts for sure to be clear intense all uh movement all intentional movement or all movements considered activity so workouts are also activity but workouts we call them workouts because there's a stronger consideration for recovery mm-hmm okay workouts are hard activity not so much activity would be like walking like lots of activity every day when you read the data on being active uh walking um fills that capacity for the most part um and then of course there's a uh there's definitely value in including more intense workouts for adaptations like improving vo2 max improving strength yeah but jiu-jitsu and muay thai you're you're considering that workouts those aren't recuperative it's not like you know a two-hour jiu-jitsu class is not like two hours of walking at all it's hard it's intense uh same thing with more you need adequate time to recover that's right for sure if you're just doing walking every day you could strength train you know uh quite a bit if you're doing jiu-jitsu and muay thai like you better cut your strength training way down because your body's ability to recover from all that uh i mean it's just a lot and i know you can kind of go through some flow type of jiu-jitsu like you can do like a little less intense but for the most part like both those practices are very you know demanding and very intense yeah i know i count these all as a good generic uh rule of thumb right this is generic but i think for most people this is pretty good advice uh three to four workouts a week is a pretty solid amount of working out and so not including all the other walking activity that you were talking about but just workouts that would be considered intense which would be strength training and or jiu-jitsu or muay thai and so let's say you do three muay thai slash jiu-jitsu sessions a week then i would only start with three jiu-jitsu sessions a week and then i would start with three muay thai sessions a week then i would only strength train once a week if you are doing two classes or two you know one muay thai one jiu-jitsu then you could probably strength train twice a week and so you know four on the upper end uh three is probably okay too though um and so i wouldn't be doing more than that what i wouldn't be doing is two to three of of jiu-jitsu and muay thai and then also two to three of workouts because six days of intense training for most people okay is too much doesn't mean there's somebody who's listening right now goes i do seven or i do i do four it's like still you could probably tolerate but it's not ideal that's right there's there's there tolerate and there's always exceptions to the rule generally speaking most people that have normal lives families jobs other stressors in their life four workouts uh that are empty is plenty for you uh to see maximum results next question is frank from h lores seven what is the best food for you to eat next question is from h lores seven what is the best food tracking app you know adam i ask you because you have the most experience with all of them i'm biased um i've always liked the ui for fat secret i know a lot of people are big my fitness pal um there's another one uh that i've heard lately that's getting popular um so there's like two or three that i think are really popular i'm fat secrets my favorite but i mean i'm biased because it's what i use it's what i used with a lot of my virtual coaching clients a long time ago um and so i think it's i think it's the best aren't there apps now oh there's an app you can take a picture and that's what i was gonna say yeah i i paid for that app for a while how accurate is it you take a picture of the food and it gives you estimations that's crazy easy that's insane i mean i think it's really good for somebody who it's a good question it's really good for somebody who refuses to ever use a scale is it more is it more accurate than weighing on your scale definitely not it's pretty there's a pretty good job there's a pretty good estimation and if you're gonna i'm not gonna try i'm not gonna weigh measure anything then hey better to use this app that will give you a better guesstimation than you would yourself i'm i'm i'm pro that i think it's called cal i have it on my phone because i did pay for the service for like a year cal cal something i forget what it's called um but uh yeah i think i think that's decent for somebody who's gonna refuse to do it i don't think anything's better than getting your hands on the food and weighing and portioning out for a while because i think nothing will teach you better than uh than doing that and and then inputting yourself but these these apps have gotten so sophisticated that like uh you know i like if i have a bar or something or a shake ready to drink shake uh you just scan the barcode and and it tells you right off yeah it tells you and inputs it um if i make something homemade so like katrina and i will make like protein muffins or something like that and i build the recipe one time and then i name it something and then it's forever in there and it inputs the macros and so anytime we have something that we eat on a regular basis that we've created uh you you just build the recipe in there so and i i know how to do that really well a fat secret so it's my favorite and it's free so some of these apps like the one that you're talking about cost money to to use that i'm like i'd rather just do the free app awesome look if you like the show come find us on instagram it's mind pump media thank you for listening to mind pump if your goal is to build and shape your body 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