In this episode 33 protocols
▶ 8:30 Protein Intake Diet “we boiled it down to somewhere between 0.4 to roughly 0.6 grams per kilogram of body weight. And so in freedom units, we're talking 0.2 to 0.25 grams per pound.” ▷ 11:18 Pre-Exercise Meal Before Resistance Training Behaviors “when you're somebody whose goal it is, above all the other goals, is to gain muscle at the quickest rate possible, you're almost never going to train fasted. You're going to have a pre-exercise meal at some point, at least a couple hours pre-exercise.” ▷ 13:48 Avoid Obsessing Over the Post-Workout Anabolic Window Behaviors “This is important for people to hear because what this translates to in my ears is a very simple takeaway, which is that you don't need to obsess about the post-training anabolic window, especially if you're eating prior to training.” ▷ 34:05 Train Fasted or Fed Based on Preference for Cardio Behaviors “if you prefer to train fasted and you just feel better doing your cardio in a fasted state, great, do it fasted.” ▷ 34:27 Maintain a Hypocaloric Intake for Fat Loss Behaviors “Just know that that's not going to necessarily hinder your fat loss efforts as long as you're net hypocaloric by the end of the day or the end of the week.” ▷ 1:03:13 Get Fiber Through Fruits and Vegetables Diet “Get fiber and get it through fruits and vegetables.” ▷ 1:03:22 Use a Fiber Supplement if Needed Supplements “And if you're not doing that, get it through some supplement, but ideally through fruits and vegetables, right?” ▷ 1:16:33 Omega-3 Fish Oil Supplements “I take fish oil. I also have for many years. I plan to continue doing it.” ▷ 1:18:37 Keep Added Sugars to About 10% of Total Calories Diet “The working recommendation is to try to limit added sugars to the diet to 10% of total calories. So if you're somebody who likes to put maple syrup on whatever you might do, or somebody who likes to put honey on whatever you might do, then you may want to limit that to typical let's say 2,000 calorie diet. You may want to limit it to like a maximum of 40, 50 grams a day.” ▷ 1:20:02 Protein Powder Supplements “Protein powder satisfies the heck out of my sweet tooth. And um, I I actually don't have the full 50 grams of uh, added sugar.” ▷ 1:27:06 Stevia Supplements “I've heard it's potentially good for us. No good evidence it's bad for us. So if you don't mind the taste, and I happen to like the taste, stevia seems like a perfectly fine thing to include in one's diet.” ▷ 1:28:01 Artificially Sweetened Beverages Diet “my read of the literature of people that drink artificially sweetened soda or stevia sweetened soda as an augment to their efforts to consume fewer than needed calories per day in order to lose body weight, body fat in particular, is that diet sodas can actually be a great assistance to people.” ▷ 1:33:40 Coffee and Tea Diet “coffee either has a neutral or positive effect on it. But the threshold of benefits sort of cuts off at three to four cups a day.” ▷ 1:33:58 Avoid Caffeine Too Close to Bedtime Behaviors “I suppose the only thing is to remind people to not consume caffeine too close to bedtime because even if you can fall asleep, it's going to disrupt the architecture of your sleep.” ▷ 1:40:32 Quit Drinking Alcohol Behaviors “I quit drinking a long time ago and I didn't have alcohol use disorder. but I didn't like it because I wouldn't sleep well and I like to train in the morning.” ▷ 1:54:02 Preferred Fat Sources Diet “I am a huge extra virgin olive oil fan. That is my go-to.” ▷ 1:57:31 Include Some Saturated Fat Diet “I've always tried to get a little bit of saturated fat in my daily diet, either through red meat or through eggs or through a tablespoon or two maybe of butter, depending on how hard I'm training and what my caloric needs are. I don't like to drop my saturated fat to zero because I find my skin gets dry.” ▷ 1:59:02 Mediterranean Keto Diet Behaviors “the Mediterranean keto model is legit. I mean, it's got nothing but positive effects that have been seen in the literature. So like if you wanted to go keto, but instead of eating a bunch of lard or butter or beef fat, you swap it out with nuts, avocado, extra virgin olive oil, some extra virgin coconut oil.” ▷ 2:02:32 Diet Breaks During the Menstrual Cycle Behaviors “So if you endeavoring weight loss then you can go you know you can go hard for three weeks and then on the week of the menstrual cycle kind of take it easy. And then given to your cravings so to speak for that week” ▷ 2:07:56 Collagen Supplements “that ingesting 15 to 30 grams of collagen per day might be beneficial, independent and separate from dietary protein for sake of muscle protein synthesis... Do you take collagen? ... I do take collagen... about 15 grams a day.” ▷ 2:14:45 Multivitamin Supplements “So I personally see a multivitamin, multivitamin and mineral as a no-brainer. It's a no-freaking-brainer.” ▷ 2:15:50 Vitamin D3 Supplements “So I do take extra vitamin D3. How many IU per day? Oh, that's where I get real bro scientific on you, man. I take quite a bit... I take 4,000 IUs.” ▷ 2:18:29 Magnesium Citrate Supplements “So I take magnesium. Which form of magnesium do you emphasize? Magnesium citrate. I'm cool with pretty much anything except magnesium oxide.” ▷ 2:18:41 Creatine Supplements “And I do take creatine, about five grams a day.” ▷ 2:18:57 Vitamin C Supplements “I take vitamin C, extra vitamin C, a gram a day.” ▷ 2:19:56 Resistance Training Behaviors “How many days per week are you resistance training? About, about four to five.” ▷ 2:20:18 Walking and Light Hiking Behaviors “So my cardio, if you can call it cardio, would consist of just walks around the neighborhood on occasion” ▷ 2:20:31 Pacing Between Sets Behaviors “and maybe pacing around between sets.” ▷ 2:20:48 Short Rest Periods Between Sets Behaviors “You can do progressive resistance training. You can do progressive overload, even within a short rest paradigm.” ▷ 2:21:04 High-Rep Resistance Training Behaviors “I love short rests. I love high reps” ▷ 2:22:03 Cluster Sets Behaviors “A cluster set is you basically you're breaking up a set with rest periods that range from anywhere from, gosh, five to like 20 seconds within like a single like set.” ▷ 2:23:25 Train to Failure on Appropriate Exercises Behaviors “I like to train to failure all this freaking time... and I wouldn't train to failure with a freaking bench press or a squat. You can choose the exercises you can take to failure. Leg extension is one of them.” ▷ 2:26:31 Supersets Behaviors “I love doing supersets. So if I'm at a station where I can superset chest and back work, I'll superset with minimal rest.”