What should powerlifters eat to maximize performance? | Guest: Dan Feldman, RD - 50% Facts with Silent Mike & Jim McD

Episode Transcript
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Speaker 1 (00:10):
Okay, today I've got Dan Feldman.

Speaker 2 (00:13):
You might know him on Instagram as the powerlifting dietitian Dan.

Speaker 1 (00:19):
Just tell the folks a little bit about you, a
little bit about yourself.

Speaker 3 (00:22):
Yeah, thank you Jim for having me on.

Speaker 1 (00:24):
So.

Speaker 4 (00:24):
Yeah, like you said, obviously, my name is Dan Feldman.
I am known on Instagram as powerlifter Dietitian. Very original,
very original name. Obviously, I'm a I'm a decent powerlifter.
You might put up some halfway decent numbers on a
local on the local level, nothing anything too crazy. And also,
obviously per my username, I'm also a registered dietitian here

(00:48):
in the US based in the New York, New Jersey area.
Also my master's degree in human nutrition. You know, spend
much of my time seeing patients, seeing clients one on one,
usually you know, weight loss, muscle gain, that kind of thing,
although occasionally I work with you know, general pop folks

(01:09):
who maybe have like pre diabetes or high cholesterol or
stuff like that. Yeah, so pretty much much of my
life is focused around obviously dietetics, working with patients, and
trying to be a halfway decent powerlifter.

Speaker 1 (01:27):
Yeah. Cool, what are some of your numbers? Just out
of curiosity.

Speaker 3 (01:30):
Yeah, So.

Speaker 4 (01:33):
In competition, my best squat is I'm just gonna do
pounds and I'm not doing the kilo math right now
for whatever the the kilo equivalent it's like four twenty
seven ish pounds they're about, And I compete at the
one to sixty five pound class, so relatively small guy.

(01:54):
Bench Press and competition, my best bench was three nineteen
and then in competition deadlift was five eighteen. I have
done bench press three thirty in the gym, and these
days I've been doing like squats like four to twenty five.
The other day it did four to twenty six for
a triple.

Speaker 3 (02:14):
So decent.

Speaker 4 (02:15):
You know, I would take it in my side. Obviously
not breaking any national or international records or anything like that,
but I you know, like I said, I would consider
myself a decent.

Speaker 3 (02:25):
Powerlifter.

Speaker 2 (02:26):
You're in it, You're you're committed to it, You're you're
doing it. That's that's the important part, right Yeah. Yeah,
And actually I noticed from your Instagram the day that
you were also actually jacked, so that's always helpful.

Speaker 3 (02:38):
I I appreciate the compliment. I tried moderately.

Speaker 1 (02:43):
Moderately, you try moderately or you're moderately jacked.

Speaker 3 (02:47):
I am moderately jacked.

Speaker 4 (02:49):
Also, I'm five foot four, so whatever muscle I do have,
there's just not that much surface area for it, so
it to some extent there's a little bit of an
illusion there's.

Speaker 1 (03:00):
Sticks out, is what you're saying.

Speaker 3 (03:01):
Yeah, yeah, I will take the compliment.

Speaker 1 (03:02):
Though.

Speaker 2 (03:03):
We have a lifter here in the Jim RJ who
is about that height. Maybe I think he might be
a little bit shorter, but he is just crazy jacked.

Speaker 1 (03:14):
Like I was walking past him the other day.

Speaker 2 (03:16):
And was like, dude, your shoulders are so wide, particularly
compared to your waist.

Speaker 1 (03:21):
It's like, good lord. Yeah, most of us will.

Speaker 2 (03:24):
Never ever hit that point in our lives. We will
never will never be like that. It's it's great.

Speaker 4 (03:31):
Yeah, it's one of the benefits of being so short,
is that, like I said, the muscle that I do have,
it doesn't have that much area so so so it's
helpful in that respect.

Speaker 1 (03:44):
Yeah, for sure. How did you get interested in becoming
a dietitian.

Speaker 4 (03:50):
Yeah, so I actually originally wanted to be a professional musician.
I was related to playing guitar when I was younger,
classically trained, and then you know, kind of started to
lose some interest in it. I became so obsessed with
it it became like work. So then freshman year at college,
wasn't really sure what I wanted to do. Tappen to

(04:12):
take a basic nutrition class, really enjoyed it. I also
have my own history of disordered eating, which I can
get into if you want, but there was and actually
my senior year of high school, I started to get
into lifting a little bit, like just basic tricep dips,
pull ups, that kind of thing. Really like this nutrition stuff.
Spoke to my academic advisor. She said, you could do

(04:33):
dietetics and become a dietitian. I didn't know what that meant,
but it sounded very official, so I thought, sure, I'll
do that. And then I just kind of kept doing
the schooling and continue to be pretty interested in lifting
and body compositions. So it kind of seemed like it
made sense. Also, it's a lot easier to make a
good living being a dietician being a healthcare practitioner than

(04:54):
being a professional musician. You know, there's a lot of
kind of luck that involves in being a professional musician.
So yeah, that kind of brought me to wanting to
really focus on nutrition, and that kind of you know,
really started the ball rolling.

Speaker 2 (05:08):
I think what I've observed about professional musicians is that
it is often easy for them to find a work.
It's hard to find money, right, right, It's hard to
get paid enough to make it to make the juice
worth the squeeze.

Speaker 3 (05:22):
Yeah.

Speaker 4 (05:22):
Yeah, that's from my understanding. And again, this was going
back like thirteen years ago, and I was like obsessed
with playing guitar, and yeah, at that point it just
seemed like the smarter decision to at least just for
me personally, to keep music is more.

Speaker 3 (05:38):
Like a hobby.

Speaker 4 (05:40):
Also, like I said, music, it became I was so
obsessed with it, playing like six seven hours a day
of a guitar at one point that it eventually just
kind of felt like work.

Speaker 2 (05:49):
Yeah, yeah, yeah, I can totally understand that. Who in
the in the in our fitness industry, who deals with
diet do you find inspiring?

Speaker 3 (06:05):
I mean a lot of folks these days.

Speaker 4 (06:07):
I really really like the folks at Monthly Applications and
Strength Sports. So that's mass so Eric Treuxler, Eric Helms,
Lauren colenso is simple and MI like zerdos And then
as well as Greg Greg Knuckles over at Stronger by Science.

Speaker 3 (06:23):
He used to be at mass as well. Those folks have.

Speaker 4 (06:25):
Really been following for a long time since the Monthly
Applications and Strength Sports Nutrition are nutrition and training researchers
you came out back in twenty seventeen. You know, they
always put out fantastic stuff, very much evidence based content
and kind of reading their stuff really got me into

(06:47):
like actually wanting to read nutrition studies and really trying
to be relatively evidence based kind of that along with
my master's broker, which really focused on nutrition research. So
those folks in particular, you know, I really really found interesting,
you know in my early days of of of just

(07:08):
watching like YouTube fitness, like back in my early days,
like my freshman sophomore year of college, when I was
first really getting too nutrition and lifting. I mean you
had og Elliott Hols, you know back in the day
who and then obviously right right right h. I don't
follow them these days, but back in the two thousand
and seven, two thousand and eight as well as o

(07:30):
Mari stuff you know back in the day is also
one of the original YouTubers, and I mean for the
last decade Jef Knip British journal have been putting out
really good content. So those folks and like I said,
the folks at mass a monthly application Strength Sports Stronger
by Science three D m J. You know, the the
Nutrition and Muscle Pyramid books by Eric Helms and and

(07:55):
Andrea Veldez and you know that, uh, you know and A. D. Morgan,
that group of folks. So really I've kind of drawn
inspiration from various people in the fitness industry who I've
kind of growned the trust, you know, over time, and
I can help shake my thinking around, like interpreting science,

(08:16):
you know, and interpreted Actrician to be science, that kind
of thing.

Speaker 2 (08:19):
Yeah, some of those folks are definitely friends of ours here,
Eric Eric Helms Omar three D m J folks definitely
dealt with them for you, off and on for years.

Speaker 1 (08:31):
Eric Helms is one of the nicest people on earth.

Speaker 2 (08:34):
He's like, he's like so nice that you're you're almost
uncomfortable because you don't because you feel like you don't
don't measure up to how nice he is.

Speaker 4 (08:43):
Yeah, yeah, yeah, every I mean I haven't had that
many interactions with him, but I've never heard anyone say
anything negative about him. The only people I've heard say
negative things about him not going to need names or
like people in the fitness industry who are like universally
like not well liked.

Speaker 2 (08:59):
Yeah, yeah, And you know, you're you're talking about a
real like one side of a dichotomy. It's like very
science based people, very very contemplative in there in their recommendations.
They don't follow they don't follow trends. They they don't

(09:20):
follow hype. They're you know, very grounded versus like so
much of the rest of fitness is just it's hype.

Speaker 1 (09:27):
It's made up stuff.

Speaker 2 (09:28):
It's fear appeals, things to to to appeal to your
insecurity or hacks, which is one of my least favorite
words in the whole world.

Speaker 1 (09:40):
Now.

Speaker 2 (09:42):
And uh, and you know you're you're obviously you're falling
on the on the side that we are more comfortable with,
for sure. I don't know the last time I actually
had an interaction with one of the folks on the
other side, but it is, you know, it's it's all
kind of calculated to sell something, either sell a person
or sell.

Speaker 1 (10:01):
A product or some group of products or whatever.

Speaker 2 (10:05):
And the product stuff if they don't own it themselves.
The you know, their loyalties and allegiances change with whoever's.

Speaker 1 (10:11):
Paying them, and it's that part of the industry I
just find really depressing, honestly, agreed.

Speaker 3 (10:19):
Agreed.

Speaker 4 (10:20):
I mean, it's you know, a lot of the basics
around nutrition in training, and you know, ninety percent of
what gets you your results is the boring, not so
sexy stuff that we all kind of already know. Basic
training principles, basic nutrition principles, and that other like little
bit of optimization is what a lot of folks in
the fitness industry really try to whether it be fear

(10:42):
mongering that this food is terrible for you, or you
have to eat this food, or you have to do
this kind of fasting. There's certain supplements you know, or
products or what have you that sound really cutting edge
and groundbreaking but really.

Speaker 3 (10:55):
Don't do much.

Speaker 4 (10:56):
That's that's really where the profit is, right, So that's
you know a lot of where that comes from. It,
you know it, I don't think it's really going anywhere.
I think it's just the nature of you know the
fact that people generally aren't going to buy products based
on kind of like the basic stuff that we all
already know they want to hear something cutting edge and
new and novel and hacky and what have you.

Speaker 2 (11:18):
Right, for sure, obviously you're you're a powerlifter. You you
work with powerlifters as well.

Speaker 4 (11:25):
Yeah, to some extent, I've got, you know, a handful
of powerlifters who work with me, just you know, as
someone who is not only a dietitian but also power lifts.
A lot of people find like they want to see
a dietitian who has some experience with that, you know,
because for dietitians who might not be so much intol
like the powerlifting scene or whatnot, they might just not
have that same hands on experience.

Speaker 3 (11:48):
So, yeah, I work with a handful of powerlifters.

Speaker 1 (11:51):
What do you find is different about them?

Speaker 2 (11:54):
Is it is there a personality thing or is it
the demands that they put on their body from you know,
lifting heavier weights than most folks.

Speaker 4 (12:03):
Or Yeah, I mean, I think there's obviously going to
be a larger emphasis on recovery, but also just the
goals are different, you know what I mean, for general,
for general population folks. And also keep in mind, I'm
seeing pretty much exclusively people in the United States, and
mostly people who are you seeing me through their health

(12:24):
insurance actually bill, you know, patient's health insurance. So a
lot of general population.

Speaker 3 (12:28):
Folks are you know, folks who are just.

Speaker 4 (12:30):
Your typical American who maybe have twenty thirty forty sometimes
one hundred, two hundred pounds to lose and have high cholesterol,
high blood pressure, you know, or things like that, where
the goal is more so long term weight loss in health,
whereas for powerlifters, obviously, competitive powerlifters may not be as
focused on their health per se for better or for worse,

(12:53):
and the goals might be more so specifically for performance
or for you know, for for competition, wanting to have
a high high or dot score, wanting to.

Speaker 3 (13:05):
You know, perform well in.

Speaker 4 (13:07):
National or international level competition. So just the end goal
oftentimes is much different, you know they are, so obviously
it might just be a different set of priorities to
some extent compared to someone who's just like a general
population person who just wants to be overall healthier.

Speaker 2 (13:26):
Right in terms of your recommendations for them, what is
like a performance nutrition uh set of recommendations versus versus
weight loss versus and for some people weight gain, Like
what are the what are the differences across that spectrum.

Speaker 4 (13:42):
Right, So for someone who is is powerlifter and is
strictly focused on powerlifting performance, you know best dot score,
wanting to compete at a high level, and they don't
actually care that much about health per se. And this
isn't to say that health doesn't matter, because you know,
obviously you can't be a good powerlifter if you're dead

(14:04):
from heart disease. But just in a vacuum, if you're
just focused on powerlifting as the main outcome, generally speaking,
the main kind of thing to prioritize, and again obviously
in reality something you have to have some focus on
health just so you you know, so you can like
live a long time. But apart from that, in no
particular order really for things, one fueling session so you

(14:29):
perform your best at each session. I know that sounds
kind of obvious, but you know, just overall, you know
enough calories and protein and carbohydrates. You know, there may
be some potential fueling considerations around training sessions. Basically to
make sure that in training sessions you are energized and
ready to go and train effectively while not feeling super

(14:53):
bloated in your training session due to eating you know,
something high fat or fiber right before having to use
the bathroom excessively. You're just being really tired, so fueling
sessions to perform your best and again no particular order
recovery after and between sessions. So again that's really having
enough calories and enough protein as well as enough carbohydrate

(15:16):
to avoid you know, muscle glycogen depletion during sessions, of
recovery between sessions, gaining or maintaining muscle mass since as
I'm sure most people listening to this, no being strung
ultimately comes down to generally speaking, your proficiency with each lift,

(15:37):
you know, having the kind of coordination and efficiency to
use your muscles as efficiently as possible, but also just
having as much muscle as possible, since more muscle generally
can can can push more weight. So gaining muscle, you know,
you just obviously plays a big role in that we're
maintaining if you're in a deficit, So that's three, then four,

(15:58):
maintaining a body fat personage so that a lifter can
be in a relatively competitive weight class. So if you
obviously have like an extra hundred pounds of fat, that
might be disadvantageous in terms of what weight class you're in,
but also not a body fat percentage. It's so low
that it negatively affects performance, such as by messing with
your leverages or like tanking your testosterone or your energy levels,

(16:23):
you can't perform well.

Speaker 3 (16:24):
So again, obviously.

Speaker 4 (16:26):
Health matters, but if you were just focused on powerlifting,
it would be again performing your best in the gym,
recovery between sessions, gaining or maintaining muscle mass, and maintaining
an appropriate body fat level for your weight class. Those
would generally be the four things strictly in terms of
powerlifting you'd want to focus on. Obviously, if we wanted
to kind of talk about more broadly general health, there's

(16:48):
a lot that goes into that, but those would be
the main thing strictly for powerlifters.

Speaker 2 (16:54):
Well, what do you think like a good body fat
range would be for a competitive power.

Speaker 3 (17:00):
Yeah, that's a good question.

Speaker 1 (17:03):
I need to have a definitive answer. But just like
what your opinion might be.

Speaker 4 (17:09):
I would say it's and this is really just this
is really kind of ballpark, may or may not be,
you know, totally accurate. I think it depends maybe ten
to fifteen percon there may be ten to twenty percent

(17:30):
for men, whereas.

Speaker 3 (17:33):
Although actually for.

Speaker 4 (17:37):
Men that are more heavier and like higher weight classes,
higher body fats might be a little bit kind of
a little bit better, you know, just from the little
amount of research that I could find, which was very little. Yeah,
ten to fifteen percent for lower weight classes, and then

(17:57):
for mail lifters like above two hundred and forty pounds. Again,
this is just men. I'm talking about body fat percentages
in like the twenty four to twenty seven percent range
for men who are particularly hot, like who have a
higher way more as for women, I was able to
find almost no real research. I think I found one

(18:18):
study that was I want to say, like thirty percent ballpark,
but that was based on like one study that I
was able to find. So basically, I don't think there's
really enough data to just kind of say firmly for sure,
but I would say more so on an individual level.

(18:41):
You know, you'll know if you're too lan if again
it starts to really negatively affect your leverages, you know,
or if you're just super tired in the gym. So,
like I said, maybe ten to twenty percent for men,
for women, it's going to be higher, but there's just
not that much literature on that that I could find.

(19:01):
And the other piece of this is that actually measuring
body fat accurately is very, very difficult unless you have
access to like a dexa like the home scales that
you know. People might have commercial scales that can supposedly
measure body fat. Those use bioelectrical impedance BIA, which basically
sends a electrical current through your body, with the assumption

(19:26):
that the electrical current will go faster through tissues that
have more water, such as muscle, and slower in tissues
that have less water such as body fat, but hydration
can dramatically affect that. Also, if you're using most at
home scales, you just step on it, so it's really

(19:46):
kind of more assessing the lower body. In a laboratory
setting and a research setting, they'd have electrodes on your
hands and feet. So basically very difficult to assess body
fat accurately. Some of the at home scales can do
a decent job of assessing changes over time, but in

(20:07):
terms of just kind of figuring out exactly where your
body fat percentage is, I don't think it's particularly effective
to say, hey, you know, because Dan filled in on
this one podcast said maybe men ten to twenty percent,
my at home scales is twenty one percent, then I
should lose fat, you know what I mean. It's we
just don't have great ways of measuring it. And the

(20:29):
threshold at which you're getting kind of too lean whereas
you know you're getting leaner than your body really wants
to be, and then you'll see performance decraments. That also
just anecdotally varies some person in person. You know, I
know some lifters who are my height who maybe they
compete in like the eighty fours, and they maybe they
have like twenty two percent body fat, but they're competing

(20:50):
at nationals, you know what I mean.

Speaker 3 (20:52):
So there's a lot that really goes into that.

Speaker 4 (20:54):
So kind of from a practical perspective, if you're a lifter,
you know, and you know you're caring some extra body fat,
and most people they know if they are, you kind
of just have to see how lean you can get
while still maintaining your seam level of performance and having
decent energy levels and not being super hungry. So that's

(21:18):
really kind of the best I can provide there.

Speaker 2 (21:21):
I think that the higher body fats the question is
like mobility, Like can you can you squat comfortably? Can
you get down to the bar to deadlift comfortably? That's
like you especially for guys, or you had kind of
a gut in the way, it's it is difficult to
get down there and get set up.

Speaker 1 (21:42):
Well.

Speaker 2 (21:43):
I you know, I came into power lifting during the
geared era, and like, not everyone was fat, but pretty
much everyone was fat because because you sort of needed
that extra body weight, and it was easier and faster
to put on fat than a ton of muscle. I
mean that that definitely takes more time and the gear

(22:04):
just fit better if you were fatter, just it just
did mean it was it was more supportive and and
and all. So that's you know, that's like I had
never weighed over two hundred pounds before I started powerlifting,
and it was like kind of imperative for me to
get to get there for for the gear to work.

(22:25):
Not that I was like terribly competitive, but you know,
you try to do the best you can regardless of.

Speaker 1 (22:31):
What your your limitations are.

Speaker 3 (22:32):
I guess, yeah, yeah exactly.

Speaker 4 (22:35):
And I mean definitely for squat and bench, having some
some some body fat beyond being like super lean will
likely be beneficial.

Speaker 3 (22:47):
It'll give you a little bit more balance out of.

Speaker 4 (22:49):
The hole, you know, for for squats, to have a
little bit of extra body fat, you know, kind of
the stomach area. I know, when I've gotten very lean,
it's like the hole is not a fun place to
you know, where you just get like no bounce and
it's And then with bench having a little bit of
fat on your your glutes or your chest can help

(23:10):
can reduce the range of motion, whereas obviously if your
stomach is too big with dead lits like you said,
that could provide it, that could can make the lift
more difficult. So it's also going to vary depending on
the individual and bodycat distribution, which you can't really control.

Speaker 1 (23:23):
Yeah, for sure.

Speaker 2 (23:25):
Do you think that there's a another type of athlete
that's comparable to the to the requirements of a powerlifter
in terms of diet nutrition?

Speaker 4 (23:39):
Not not necessarily, I mean I think in kind of
like a broad sense, just in terms of the requirements
in terms of having like as much muscle as possible.
Obviously you have bodybuilding, so there's going to be some
overlap there, but obviously there's with bodybuilding ultimately, if you're

(24:00):
gonna be on stage, you have to be pretty much
as lean as humanly possible, which is not the case
for powerlifting, and you don't have to worry about performance.
You know, you can feel like absolute garbage. As long
as you can pose for like two or three minutes,
you're good. So, I mean, I'm sure I don't really
work with Olympic lefters, but if I did, I'm sure
there would be some overlap there to some extent, but

(24:22):
I can't really say for sure. But other than that,
not really that I can think of. I think it's
pretty unique in terms of you know, ultimately you really
just need to be able to do nine singles in
a day, right, So there's definitely gonna be a lot
of individual variation.

Speaker 2 (24:41):
There a question that I that I sort of posed
to you offline before we started this actually when we're
talking about getting together.

Speaker 3 (24:58):
Was.

Speaker 2 (25:01):
What powerlifters should or could eat around around workouts. And
I will say this as from the perspective of a
gym owner who has a vending machine. The demand is
for things like mango like sweet and sour candies, whichever

(25:27):
whichever one nit you're you're you're vibing with pop tarts. Uh,
you know, we have low fat chips, we have, you know,
all of that kind of thing, and and there is
a really a lot of demand for just like carbie
stuff during workouts. What's what's your feeling about that?

Speaker 4 (25:49):
Yeah, No, I think, I mean it's very reasonable in
general for fuel right before or during workouts, it's going.

Speaker 3 (25:56):
To be mostly carbohydrate.

Speaker 4 (25:57):
Focused, kind of taking a big step back in terms
of just overall before pre and enduring workout nutrition. The
farther back, like hours before workout, the more likely you're
going to be including things other than just carbohydrates. So,

(26:18):
for example, going three to four hours pre workout, that's
gonna be a little bit more of like your balanced meals,
a combination of carbs, protein, as well as some fat
and fiber, because you're gonna have a lot of that
time to digest the food. Kind of one to two
hours before, it's mostly gonna be carbs and more so

(26:39):
you're kind of fast digesting carbs that are relatively low
in fiber, you know, so that could be your your
gummy candies, your sweet candies, your your lower fiber ruit
like mango or banana, and maybe some protein as well.
One to two hours before, just to help with satiation,
and then it's really you know, within an hour of

(26:59):
your workout, if you're eating something, it's gonna be those
fast digesting carbs with really pretty much no fiber in them.
So it could be dried fruit that could be like
your sweet or sour candies that are nation that are
naturally fat free, like your Twizzlers, your gummy bears, your
sour Patch kids, stuff like that, or you know, if
you wanted to do you know, potentially like rice cakes

(27:24):
or like like I said earlier, like a banana or
like white bread, you could do that as well. And
then during your workouts, if you are going to have
intra workout fuel, it would be pretty much just carbohydrates
and very much carbohydrates that are pretty low volume fruit

(27:45):
snacks or like I said, some of those gummy candies,
or potentially like maybe more so before like pretzels. Now,
that doesn't mean that it's necessary to have intra workout
or carbs during your workout or right before. It would
depend on depending on various contexts in terms of like

(28:08):
what you wait in the hours before your workout. You know,
if you're going in fasted then having some intro workout
or or having some carbs right before you train might
be beneficial as well as if you are training with
higher volumes, so sets with more reps. You know, if
you're doing like sets of fifteen, then you might want

(28:30):
to more so have those intro workout carbohydrates rather than
if you're doing like singles or doubles and longer workouts
in general, will will You'll tend to find that the
intro workout carbohydrates will be more likely to be beneficial,
but in no way are they necessary. And again, if

(28:51):
you're going to be doing like a workout for lank
an hour, maybe you've got a couple of compound movements
in there, but then a lot of isolation work you
may not need, you know, intra workout carbohydrates at all.
It really depends on, like I said, the individual a
lot of individual factors, which I mean I can get
into a little bit further. I mean, in general, it

(29:12):
sounds like the stuff that you have stocked in the
you know, vending machine makes sense, mostly carbohydrate based stuff
pretty much.

Speaker 2 (29:18):
Yeah, how do you feel about sports drinks like Gatorade or.

Speaker 3 (29:25):
Yeah?

Speaker 4 (29:25):
I think yeah, so if we're talking about sports drinks,
that are you know, pretty much carbohydrate based and have
some electrolytes. Certainly, if you're sweating during a workout, I
think an electrolyte based carbohydrate sports drink I think is
a really good idea is to replace those electrolytes while
you're working out.

Speaker 3 (29:42):
And you know, again, if you have a.

Speaker 4 (29:43):
Pretty long workedout, higher volumes than some of those carbohydrates
you know in quick forms, so just a liquid carbohydrate
can be beneficial, you know, if you are. If you,
on the other hand, have a little bit of a
shorter workout and maybe you're doing more singles and doubles
and you're not really breaking sweat, then I think.

Speaker 3 (30:01):
The electrolyte portion is largely.

Speaker 4 (30:05):
Unnecessary, and you know, the carbohydrate portion might be unnecessary
as well.

Speaker 3 (30:12):
You know, so again.

Speaker 4 (30:13):
Generally speaking, as far as electrolytes go, if you're sweating,
probably a good idea to have electrolytes.

Speaker 3 (30:19):
If you're not sweating at all, not really necessary.

Speaker 4 (30:23):
And like I said, as for the carbohydrates, you know,
if you aren't doing super high volume work or the
workout isn't super long, it's largely unnecessary. Whereas if you
are doing higher, higher reps, more volume, longer workout, you know,
especially if maybe you didn't have a lot of carbohydrates beforehand,
or if you're in a calorie deficit where you might

(30:45):
be more likely to be partially glycogen depleted than having
those carbohydrates right before or during your workout to maintain
stable blood sugar levels so that you don't have to
rely much on muscle blae pagin, you know, it would
be somewhat beneficial. So I know it's kind of seems
like a lot there's a lot of context there, you know.

Speaker 3 (31:08):
I think if if you want to be if you're
a lifter and you.

Speaker 4 (31:11):
Kind of want to just be prepared, I personally always
have like several packs of fruit snacks, just welsish fruit snacks.

Speaker 3 (31:19):
In my bag at all times.

Speaker 4 (31:21):
So if I just kind of feel like I'm dragging
a little bit or feeling a little bit light headed,
or I just am feeling like slightly hungry, I can
pop a couple of those takes up like no room
in my stomach, you know. So so I think that's
a better safe than than sorry approach. So, Okay, just
depends on how long the workout is in the volume.

Speaker 2 (31:41):
I think if like, if you're honest with yourself about
how you're feeling going into a workout. You you often like,
know you need to put you might need to put
something on your stomach just because you don't feel just
don't feel great going into it, and you want to
you want to feel like you can perform your best,
because I mean, that's the that's the point of training
is to do your best and to to prepare yourself

(32:04):
for for competition. For most people. Yeah, so yeah, I
know I've been lately losing weight, and before I before
I lift, I do sort of check in with myself.
It's like, do I feel like I need something before
I go out there because it's been X number of
hours I've only I know, I've only had this many

(32:26):
calories today And am I just going to feel like crap.

Speaker 1 (32:29):
In the middle of this? Or am I going to
be are going to be okay? Yeah?

Speaker 4 (32:34):
Yeah, And you know, especially if you're in a calorie
deficit and you are losing weight, you're not going to
have as much carbohydrate availability just because you're not eating
as much, you know, and you're, like I said, your
glycogen levels distored carbohydrate and your muscles maybe partially depleted.
So that's when that preer inchro workout carbohydrate may be

(32:56):
extra beneficial. And again, I think with a lot of this,
as a lifter, you kind of have to know yourself,
you know, And because I can kind of give these
recommendations based on studies or just based on kind of
overall and like the same thing goes with what weight
class or what body fat.

Speaker 3 (33:12):
Percentage is best. Again, you kind of have to feel
for yourself. There are some people.

Speaker 4 (33:16):
There might be some guys where like if they go
below like twenty two percent body fat, they just don't
feel as good.

Speaker 1 (33:23):
You know.

Speaker 4 (33:23):
So it's really about knowing yourself and really paying attention
to your own body. You know that that's really important.

Speaker 1 (33:33):
What are your just overall feeling about food quality?

Speaker 2 (33:36):
We're just basically we're just talking about like you know,
vending machine snack kind of stuff, but like in general,
like over what people call overprocessed foods or like highly
palatable stuff versus you know, you know, very basic meat, potatoes, fruit,

(33:58):
salad kind of kind of situation.

Speaker 4 (34:00):
Yeah, So, and this would kind of go more to
just like overall health rather than like strictly power lifting.
I mean, obviously it makes sense to have the majority
of foods you consume generally, not the ultra processed foods,
just because the ultra processed foods oftentimes tend to be

(34:23):
hyper palatable, so they tend to make it the highperpalable
foods means it's harder to stop eating them. You know,
they're very sweet and very calorically dense, and then that
can lead to overconsumption. And oftentimes ultra processed foods are
also lower in nutrient density, whereas having a lot of

(34:46):
your nutrition consist of food that are less processed and
more nutrient danse, So your fruits and your vegetables, you know, proteins,
especially leaner proteins, so like your chicken and turkey that's
not breaded or fry, taking some of the skin off

(35:06):
bee for pork, where it's it's like a lower fat version,
low fat dairy eggs and egg whites, you know, as
well as getting a good amount of grains, so you
have a sufficient amount of carbs, especially whole grains. You know,
all of this basic stuff. Having fats that are more
more social implants just from a general health perspective is good.

Speaker 1 (35:26):
Now.

Speaker 3 (35:27):
I don't think.

Speaker 4 (35:27):
It's necessarily the processing because a lot of people just
think oh, food is processed. That means it's bad, you know,
which is not necessarily the case. Nor is it necessarily
the case that if a food has a lot of
ingredients that it's necessarily bad for you.

Speaker 3 (35:42):
It's just that the.

Speaker 4 (35:42):
Foods that oftentimes are less processed are oftentimes the foods
that are also less calorie dense, you know, so fewer
calories program, which majority of Americans who you know, probably
could lose weight and improve their health, you know, it's
it's beneficial for you know, for that reason, foods that

(36:06):
are a little bit lower, less process tend to be
a little bit better. But again, it really comes down
to you ensuring that your diet ensures that you consume
an appropriate amount of calories for your goals. So if
you are trying to lose weight, then that would be
lower calories. Or if you're someone who's trying to maintain
a relative state of leanness and you tend to struggle

(36:28):
with your weight, then you know, paying attention to the
calorie density of your foods. So foods that have fewer
calories program and that's going to generally be foods that
tend to be lower processed, like your fruits and your vegetables,
you know, especially as well as you know, having a
diet that allows for an appropriate amount approaching carbons in

(36:50):
fats and is just relatively dense and vitamins and minerals.
So again it's not that the ultra processing is the
cause of why diet might be lower quality, but it's
just the ultra processed foods tend to be lower in
vitamins and minerals and tend to be a lot easier
to overeat. And again that's relevant to powerlifters in terms

(37:13):
of like wanting to be relatively healthy, so you're around
for a long time, so you can you know, lift
for many years and be disease free for many years.
So that's kind of what I would say. And you know,
something I've said many times is that you know, boring
nutritional advice is usually correct nutritional advice. So much of
your diet, you know, consists of like I said, low

(37:36):
fat proteins, like I mentioned, relatively low for saturated fat,
getting more of your fats from plant based foods.

Speaker 3 (37:43):
You know, having a d cinemata.

Speaker 4 (37:45):
You start to be whole grain, tons of fruits and vegetables,
limiting fried foods, limiting sweets, basic stuff, you know, that's
really kind of what's most important in terms of general health.
So I don't know if that answered your question or not.

Speaker 2 (37:58):
I know it does, it does exactly do you use
I'm asking everyone this question. Do you use tracking apps
with your clients?

Speaker 1 (38:08):
I do?

Speaker 3 (38:09):
I do?

Speaker 4 (38:09):
I mean I I would say about half my clients
track their track their calories and macronutrients. I don't force
my clients to track per se because I also, like
I said, I do work with a general population. And
while to be honest, in a perfect world, if I
could just if everyone were if everyone I saw was

(38:31):
like a robot and they could just follow all directions,
I would probably tell everyone.

Speaker 3 (38:34):
To track their nutrition.

Speaker 4 (38:35):
However, not everyone is able or willing to do that.
You know, not everyone is technology technologically savvy. Not everyone
had the mental capacity to do that. So I also
kind of have to work within the realm, within the
bounds of people's sustained what people can can can realistically

(38:57):
do you know? But I do for my clients who
are willing to do it, I do encourage it. Especially
you know the app that I use, it's macro Factor.

Speaker 3 (39:08):
I'm sure you're familiar with.

Speaker 4 (39:09):
It actually makes it very pretty easy to track. They
have like a picture function now where you can actually
take a picture, give a description. Literally used it last night.
I went out pretty late. I had a burger and
fries and some Voka diet cokes, you know, not to
help theest thing in the world, but I was able
to take a picture or describe it and I got

(39:30):
it tracked. So I do generally encourage tracking, but it's
not right for everyone.

Speaker 1 (39:35):
Yeah, I understand.

Speaker 2 (39:36):
And really the the the sort of two things in
my mind about tracking apps. One of them is easy
of use, and the other one is the accuracy of
their database. Yeah, yeah, you know, and and I bitch
about this all the time, but so much of what's
in their database is prepackaged stuff that already has all
the nutrients you know, and macros and everything listed there.

(39:58):
And they're just someone just them all in and or
you know, shot them with the camera or whatever, and
it is isn't necessarily accurate to.

Speaker 1 (40:11):
Like home prepared foods.

Speaker 2 (40:13):
And with home prepared foods either, like sometimes you can
take you can you can take the picture and let
the the AI try to figure out what's there, and
sometimes it's accurate. And then sometimes it's it's inaccurate, and
you have to like try to break down each component
of it, and and that can be frustrating. This is

(40:35):
a personal frustration of mine. I've kind of I'm kind
of like during a tour of the apps. I use
a macro factor for for quite a while in the past,
and I'm sort of doing a tour of other apps
right now, and and none of them really makes me happy. Yeah,
it's been a couple of years as I use macro
Factor and go back and try it again.

Speaker 3 (40:54):
Yeah. Yeah.

Speaker 4 (40:56):
The and the actually, the the for macro Factor, particularly
the AI is it's very recently, like it's it's pretty
new in terms of what it has now. So if
you haven't used in a couple of years, I would
I would consider going back to it. Obviously, taking a
picture of a food is not going to be as
accurate as actually weighing each ingreinent. That's just kind of
the way it is, you know what I mean. So

(41:18):
I do generally find it helpful just because even if
it's not going to be perfect, at least it's tracking something.

Speaker 3 (41:24):
Because with a lot of.

Speaker 4 (41:25):
People, what happens is they you know, maybe the track
for a few days and then they have like a
meal like I had.

Speaker 3 (41:30):
Like I said, I went out last night at like
eleven pm.

Speaker 4 (41:34):
You know, I'm not going to bring my food scale
with me to eat a burger and crawludd and ketchup
and all of this. But I was able to put
something in, you know, and just keep that habit, you know.
And I mean, what I would say to a lot
of people is by initially, when you're at least at home,

(41:55):
by going through the trouble of actually weighing things like
if you're going to make a dish, like weighing out
the raw meat and weighing at each component of it
and going through that process. It's annoying, yes, but after a.

Speaker 3 (42:08):
While, it also teaches you to.

Speaker 4 (42:10):
Kind of how to be able to eyeball something and
get a ballpark estimate of how many calories are in it.
So that way, then if I do use the AI
may or may not be accurate, so then I conjust
it accordingly based on just kind of what I know
from having tracked accurately. So it takes work, you know
what I mean. So it's definitely not always the easiest
thing in the world to do, you know.

Speaker 3 (42:29):
At the same time, making. You know, losing weight in.

Speaker 4 (42:33):
General is not the easiest thing in the world to do,
and it's always yeah, and there's always some degree of
discomfort whenever we're trying to make a positive change.

Speaker 3 (42:40):
You know, same thing goes with lifting.

Speaker 4 (42:42):
You know, if you want to be a really really
really good power left there, there's going to be some
degree of discomfort. You know, you won't feel like going
to the gym, but you go anyway, you know what
I mean, Or you feel like kind of quitting mid
session and you keep going. You know, that's just kind
of that's just kind of how it is.

Speaker 3 (43:01):
You know, with any.

Speaker 4 (43:02):
Sort of arduous goal, there's going to be some level
of discomfort. And for some people it might be that
the tracking, at least initially is annoying and tedious. Sometimes
we have to just do annoying and tedious things, you know.

Speaker 3 (43:17):
Yeah, true enough, Yeah, true enough.

Speaker 2 (43:19):
Yeah, Just speaking of of of macros, I think that
unless somebody is and no one should ever be a carnivore, right,
getting enough protein is sort.

Speaker 1 (43:30):
Of a universal problem, right, it seems to me.

Speaker 2 (43:34):
Do you have any tips tricks that would help people
do that? I?

Speaker 4 (43:42):
Right, so, well, first I would be curious as to
what people think is enough protein obviously a real question. Yeah,
And obviously protein is going to be pretty important in
terms of recovering in terms of gaining muscle. However, I
do think the importance of like getting exactly one gram

(44:07):
propound or whatever is a little bit overstated in that
for building and maintaining muscle, Like you don't want to
eat low protein, but I would say that resistance training
and actually having a sufficient stimulus to either grow or
maintain muscle, and then two eating enough calories so that

(44:28):
I mean you can be in a calorie deficit but
not too large of a calorie deficit. Those two things
are actually more important than the higher protein. The higher
protein kind of facilitates those processes. So you know a
lot of people that are using app be a macrofactor.
Be at my fitness ball on it says they need
this high amount of protein. Maybe it says they need
two hundred grams and they get like one hundred and
fifty and they think, all crap, I didn't hit my goal,

(44:50):
Whereas the actual difference might be not huge. So I think,
first off, it's just understanding the relative importance of protein,
and it's getting exactly, you know, like the perfect amount,
And it also depends on your level of competitiveness. Like
if you're a world class powerlifter, yeah, maybe really emphasizing

(45:12):
getting a little bit more protein, uh, it would be important.
Whereas if you're just a recreational gym goer or just
kind of like a powerlifter trying to make some gradual progress,
a difference between like one hundred and fifteen two hundred
might be minute squil So that's the first thing, you know,
in terms of how much, I mean, there's a lot
of different recommendations out there. I think zero point seven
grams to one gram per pound generally speaking, would be

(45:34):
kind of like the optimal amount unless someone significantly overweight,
then it's going to overestimate your protein targets. So you know,
I would say zero point seven to one gram per
centimeters in height. You know, it would be better if
you've got a significant amount of body fat.

Speaker 3 (45:51):
That's just ballpark, you know.

Speaker 4 (45:55):
So and I think for a lot of people, for
a lot of people, actually that point seven it's just fine.
So you know, point seven grand per pound if you're
relative lean lean or put seven grand percentimeter in height.
You know, I think you're not gonna get that much
more benefit than that amount, unless I mean, if you're
if you're a bodybuilder and you're like nine percent body fat,

(46:18):
you know, I would try going a bit higher. So
that all of that is to say, like, I don't
think people need to stress about every single gram approtein,
you know, and even the recommendations I just provided, or
a little bit off the cuff. There's also just one
last thing I'll sometimes use, and this is also for

(46:39):
folks who are not who who have extra body fat.
I'll use something called the ham We equation, so one hundred.
It's it's used in the clinical setting for ideal body weight.
I don't recommend using it for ideal body weight for
powerlifters because it'll it'll tell all powerlifters they need to
lose weight. But for women one hundred pounds for the

(47:01):
first five feet in height, and then five pounds for
each additional foot for each additional inchin height, and then
for men one hundred and six pounds, one hundred and
six pounds for the first five feet in height, and
then six more pounds for each additional you know, inchin height.
I don't recommend actually using for ideal body weight, it
would tell me I'd have to lose like forty pounds.

(47:22):
But I would say you could also use that as
a number of grams of protein, so.

Speaker 3 (47:31):
As I would say, use that as kind of like
a lower estimate.

Speaker 4 (47:34):
So if you have a woman who is five foot six,
so one hundred for the first five feet in height,
and then five for each additional inch, so that would
be one hundred thirty grams of protein. Right, that math
makes sense. Or for me, I'm five foot four, so
that would be one hundred and six, and then six

(47:54):
for each additional inchine height, that would be one hundred
and thirty. I think I did that math right, right.

Speaker 3 (47:59):
So those are a.

Speaker 4 (48:00):
Couple off the cuff ways that you could kind of
see or sometimes I'll use that equation into the lower
boundary and then centimeters in height as the upper boundary.
So those are just again just kind of the general
idea is that you don't have to obsess as much
over protein as you think you do. But to get
back to your original question as to how to kind

(48:22):
of make sure getting in the protein, this is one
of the few instances where supplements are actually extremely beneficial,
specifically protein supplements. I mean quite frankly, if you don't
have some kind of dairy or way intolerance, I would
just say get a big for it to be as
cost effective as possible. Eat as long as you can
eat dairy. Get a big five pound thing of weigh

(48:44):
seventy bucks on Amazon, have two scoops a day with
low fat milk or skim milk, which is going to
be pretty cheap.

Speaker 3 (48:51):
That's going to get you like seventy grams right there.

Speaker 4 (48:55):
And then if you just eat food that's like relatively
dense in protein, you know, your chicken, your turkey preferably
without the skin, lean low fat cuts of beef and pork,
fish that's not bread at or fried eggs, especially egg whites,
low fat dairy, you're gonna do just fine. And then obviously,
you know, if someone who's vegan, they can do like

(49:17):
a vegan protein powder as well, you know, or if
someone doesn't eat dairy, they could do like I said,
peat and rice based protein, or they there's a lot
of different fruits and powders out there, depending on taste.

Speaker 1 (49:29):
You know.

Speaker 3 (49:29):
Some people are pickier, like.

Speaker 4 (49:31):
I can just down you know, like like a protein
shake without even thinking about it.

Speaker 3 (49:37):
Some people if they're even.

Speaker 4 (49:38):
More sent more delicate palets they might want to do,
like pre made protein shakes like fair Life, you know,
or potentially protein bars you know, you know, or again,
if all else sails, just try and get a lot
of protein from your diet, egg whites, you know, low
fat fat, very dairy stuff like that. But I, like

(50:02):
I said, I think it's where this is where the
supplements one of the only areas where supplementation is actually
very very helpful just from a practigality standpoint and a
cost standpoint.

Speaker 2 (50:12):
Yeah, I think that it's almost impossible to get to
the you know, even sort of the minimum recommendations without extra.

Speaker 1 (50:21):
If you're if you're really really paying attention to it.

Speaker 2 (50:24):
Yeah, And a couple of other like possible calculations I've
heard as one of them in particular is just is
making the the doing the calculation at point seven or
point eight or whatever on your.

Speaker 1 (50:39):
Target body weight as opposed to current body weight.

Speaker 3 (50:42):
You could do that. You could do that too.

Speaker 4 (50:45):
My guess is that if you were to actually do
all these different equations out, it would probably be pre
pretty similar. So like, regardless of the one you use, Like,
I don't think it's going to make that huge of
a difference, you can, yeah, you know, and and again
because protein, like I said, it's important, but I do

(51:06):
think it's a little bit overstated in terms of like
how important it is to get like the optimal amount
of protein versus like if you just make sure you're
training hard and training for progressive overload and eating enough
in the grand scheme of things, is it really going
to make that much of a difference.

Speaker 3 (51:24):
I don't think so.

Speaker 1 (51:25):
Yeah, I think that's that's common sense advice. I think
that a lot of people get it just overhyped.

Speaker 2 (51:32):
On on you know, you need two undergrams of protein
today or whatever, and it's like it's hard to do that.
It's like hard to it's hard to get the right
mix of macros in normal food even to get there.
Kind of a final question that I've also been asking
everyone about, and that is GLP one agonists. I'm sure

(51:53):
feeling about them? What and and then if you're working
with anyone who is on one, like what approaches have
you taken with them? Because I think that what I
see is that there are you know, like some.

Speaker 1 (52:08):
Medical based.

Speaker 2 (52:10):
Systems where people are handheld through the nutrition part of it,
and they learn healthy habits or whatever.

Speaker 1 (52:17):
And then there are other.

Speaker 2 (52:19):
Situations where people are just handed at the prescription and
it's like go and you know, just you're not going
to feel like eating as much as you're going to
lose weight and it doesn't matter what you eat.

Speaker 4 (52:29):
Yeah, So I mean this is obviously a very like,
very like I could talk for.

Speaker 3 (52:36):
An hour about this, I'm sure. Yeah, So a.

Speaker 4 (52:39):
Couple things, and I'm just going to talk about the
United States in particular. These medications are strictly, at least
as far as I know, approved for management of type
two diabetes and obesity. Those are the two, and they
are drugs. They're medical drugs, so people should really own

(53:00):
only be using them if they have one of those
those two medical conditions. Obesity is a medical condition with
a diagnosis and with the prescription from a reputable healthcare
provider to treat one of those two conditions.

Speaker 3 (53:15):
A lot of people.

Speaker 4 (53:16):
It's not currently approved to be used for aesthetics, like
if someone just wants to get a six pack, or
a woman just wants to be able to fit in
in like a bikini or whatever, Like, it's not that's
not what they were studied for. Okay, so that's really
the big thing. Number two is I do think that
it's very important for whoever's prescribing.

Speaker 3 (53:38):
The medication to.

Speaker 4 (53:41):
Really give a lot of context in terms of, you know,
how it should be used. There should be a lot
of nutrition education as well as guidance on physical activity
provided alongside these prescriptions. I don't think it should just
be here's your prescription and go away. I think that
be very unfortunate if that's kind of what happens. I

(54:02):
see a lot of clients with with these medications. So,
you know, generally speaking, really the big things are I mean,
one of the big things is to when you're on
a gl P one medication or one of them, to
your zipotide is actually it acts on g LP one

(54:23):
and g i p which is another you know hormone
that can kind of assist in reducing hunger. Is making
sure that clients that patients on these are doing some
form of resistance training to prevent losses and muscle mass.
Now importantly, with the these medications. G LP one medications
do not cause you to lose muscle per se it,

(54:47):
but it causes you to eat less and then you
lose weight. And with any form of caloric restriction or
weight loss. If you don't do any resistance training whatsoe ever,
some portion of that weight that is lost will be muscle.
It's not the GLP one medications in and of themselves.
It's just whenever. And it's the same as if someone

(55:09):
is losing weight from bariatric surgery. It's the same someone's
losing weight just from diet and exercise. If you're losing weight,
if you're in a Caldari deficit, if you're not doing
any resistant training, you will lose some muscle and it
could also be potentially detrimental to bone. So doing weight
bearing exercise, which most of your listeners are probably doing already,
but a lot of general pop folks that get these

(55:29):
medications aren't. So that's really one of the big things.
And then along with that, I know, I just spent
however much time kind of staying how like protein, It's
like not the most important thing in the world, but
having a reasonably high protein diet just to further assist
and the maintenance of muscle mass. Still, resistance training is
the really big part. And I think this is more

(55:51):
and so for folks who aren't in the fitness space,
and who are getting these medications, you know, but who
don't have that fitness background. I mean, those are really
the two main things, you know. Otherwise, I think really
the other really big piece is that you kind of
have to stay on these medications forever.

Speaker 3 (56:09):
That's kind of how they were made.

Speaker 4 (56:12):
And I think a lot of people don't understand that,
you know, and that's you know, a lot of people
aren't comfortable with the idea of staying on a medication forever.
And then when people get off these medications unless they've
they're really really paying close attention to their nutritional habits
and have made permanent changes in terms of how they eat,
in terms of their relationship with food, you know, so

(56:34):
not necessarily using food as like a coping mechanism for
you know, uh, dealing with different emotions, you know, and
really eating a diet that's not so high and in
calorie dense, high palatable foods.

Speaker 3 (56:51):
Unless you do really, really, really.

Speaker 4 (56:54):
Good job with maintaining those habits changes, oftentimes the weight
will just come right back. And that's not a knock
on these medications. Just speaking to the weight management part,
Obesity is a chronic it's a disease and it's a
chronic condition. So these drugs are really made to stay
on them forever.

Speaker 3 (57:11):
That's just how they are. And that's why again the
idea of kind of people using them.

Speaker 4 (57:17):
For esthetic purposes, they're, like I said, they're just not
really made for that, you know. So, so I'm not
anti GLP one in any way whatsoever. I think these
medications are actually for people who, whether it be for
genetic reasons jar otherwise, who struggle with their weight literally
their entire lives, and are naturally like tend to be food,

(57:40):
tend to just always be thinking about food. These medications
can be literally life life saving and life changing, but
you need that context, and I think working with a
provider who can prescribe it and who can really give
the this detailed the ongoing kind of education and accountability
as well as working with a Regigan dietician who can
also provide that ongoing accountability hugely important.

Speaker 1 (58:04):
Yeah.

Speaker 2 (58:05):
I think that for some people it's either you're going
to go on insulin for for the rest of your life,
or you're going to take a GLP one yeahs the rest.

Speaker 1 (58:13):
Of your life.

Speaker 2 (58:13):
That's kind of like and and I don't know why
one of those sounds worse than the other, right, I
mean the the people are generally going to be healthier
if they're if they've lost weight and they can maintain
weight loss on a GLP one agonist than trying to

(58:34):
to chase a normal blood sugar level on insulin.

Speaker 4 (58:40):
Right, And I mean the insult taking insulin that would
be more so strictly for people at diabetes, you know,
whereas the g LP one medications you know, can be
very beneficial for people with diabetes, you know, but also
they have that weight loss component, and I mean the
g lp one you know. Rather than just giving someone

(59:02):
insulin exogenously that will kind of transiently reduce their blood sugar,
the g l P one actually improves insulin sensitivity so
that the insulin that you have or in your body
currently works better, which is really really important. It enhances

(59:24):
the ability of your body to respond to insulin appropriately
because insulin, as most of your your audience may know,
insulin's main job is to lower blood sugar. It does
that by enabling your cells, particularly like your musculine fat cells,
to essentially suck up blood sugar from the bloodstream.

Speaker 3 (59:44):
And when you have insulin.

Speaker 4 (59:45):
Resistance, your body cells don't do as good of a
job as that, so you can't absorb that blood sugar
as well, so insulin you have to pump out more
insulin to get your body to respond appropriately to insulin,
and then eventually you can your your pancreask can have
trouble producing more insulin, and it's kind of this whole
cascade effect. Whereas the GLP one, especially the tear zepititide,

(01:00:09):
which is also known as manjar or zet bound, it
actually works on two different hormones, Like I said, g
LP one and gip those both work together to really
enhance your pancreas's ability to secrete insulin and it improves
your cell's ability to respond to that insulin appropriately. So
again I'm not really a diabetes specialist, so I can't

(01:00:32):
kind of say too much on that. But again and
then also the GLP one medications really do a great
job at reducing appetite, both by physically reducing the rate
of gastric empthys so food stays in your stomach long er,
so you're not as hungry. And the medications really have

(01:00:52):
some interesting effects in the brain by reducing like potentially
reducing the feeling of like food reward that we get,
you know, so like the kind of the dopamine response
from food. So yeah, so there's definitely a lot of
differences there, and again that's why anyone considering taking any
kind of medication like this, they should definitely talk to

(01:01:13):
a relevant healthcare practitioner. And again the idea of people
who don't have diabetes and don't have obesity just kind
of taking these, especially that the compounded versions that are
you can kind of find and like somewhat sketchy online markets. Yeah,
those also haven't really been studied, and those may carry

(01:01:34):
some more risks because they might not they might not
be using the same compounds as like goo vi or
zempic which is semaglutide, you know, or manjarro which is
tear zeppati. They might use these other men other drugs
that act that on similar receptors but aren't necessarily as effective,
or they might have other side effects or have more

(01:01:58):
potent side effects than the you know what we know
is ozempic or gov even though they act on similar receptors.
So there's kind of a lot of caution that has
to be had there.

Speaker 1 (01:02:10):
Well, that totally makes sense. A lot of good information.

Speaker 2 (01:02:13):
Dan, thank you very much for for making the time
to come on promote away anything that you want to promote.

Speaker 1 (01:02:21):
Yeah.

Speaker 4 (01:02:21):
So I have actually a my friend Melissa, and I
am Melissa is also a powerlifter and retrodetitian. We actually
recently released a course, a nutrition for Powerlifters course where
it goes through pretty in quite a bit of detail,
really what competitive or recreational powerlifters or coaches should know

(01:02:44):
in terms of nutrition. We've got it's got ten videos
that go into a lot of detail and they're actually
pretty funny videos.

Speaker 3 (01:02:53):
They're very engaging.

Speaker 4 (01:02:55):
Nutrition for Powerlifters dot com slash store for Powerlifters dot
com slash store is where you can find that. Also
on my Instagram at Powerlifter Dietitian Dietitian spelled with two t's.

Speaker 3 (01:03:10):
That's where I.

Speaker 4 (01:03:12):
Post a bunch of my content and then link in
my bio. There you also see a link to to
check out that course. Really jampacked with a lot of value.

Speaker 3 (01:03:24):
Yeah, that's my little spiel.

Speaker 1 (01:03:27):
Awesome.

Speaker 2 (01:03:28):
I am at the Jim mcdehan all the social media.
The show is fifty percent facts. Percent is a word
and the fifty is just numbers. Fifty percent Facts as
a spreaker, punt podcast, and association with iHeartMedia on the
Obscure Celebrity Network and I'll talk to you next week.

Speaker 1 (01:03:40):
Thanks a lot, Dan, thank you

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What should powerlifters eat to maximize performance? | Guest: Dan Feldman, RD

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}What should powerlifters eat to maximize performance? | Guest: Dan Feldman, RD