August 28, 2024 • 21 mins
Ever wondered if your fitness routine is missing out on some underrated gems? Join us in this episode as we chat with registered dietitian Eric Bustillo, who spills the beans on the often overlooked benefits of protein supplementation, and why it's crucial for reaching your daily goals without falling into disordered eating habits. We dive into the surprising advantages of ashwagandha as an adaptogen, especially when your foundational health practices like sleep, nutrition, and training are already in check. Discover why Pilates might just be the versatile workout you've been missing, and why the rave reviews about apple cider vinegar might not hold up to scrutiny when compared to the fundamental pillars of health.
Think cardio is just for burning calories? Think again! This episode also breaks down the essential role of cardiorespiratory fitness in enhancing your hypertrophy and strength training routines. Eric sheds light on why cardio is more than just a tool for weight loss—it’s a game-changer for endurance and overall performance, especially in high-rep sets. We tackle the pros and cons of congruent training found in popular boot camps and discuss why a balanced fitness plan incorporating both cardio and weight training is the key to achieving your health goals. Don’t miss this episode packed with expert insights and practical tips to elevate your fitness game!
Send us a voice note, check out show notes and more at our site: https://www.fitnessfiasco.com/
Host Mike - https://www.instagram.com/mikeosunafitness/
Host Erik - https://www.instagram.com/erikbustillo/
Host Rob - https://twitter.com/RobStrength
The Fitness Fiasco Podcast provides general information on health, wellness, and fitness and should not be regarded as professional medical advice, treatment, or diagnosis. No doctor/patient relationship is established through this podcast. Listeners are responsible for their use of any information or resources shared in this podcast or associated materials. This podcast's content should not supplant consultations with qualified health care professionals concerning any existing medical conditions. It is crucial for listeners to avoid disregarding or delaying professional medical advice based on the information provided in the podcast. Remember to consult your health care provider for personalized guidance on your health and wellness journey.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
We are back here with the Fitness Fiasco podcast.
Eric Bustillo is in the house.
Registered dietitian.
We missed you on the last one.
Speaker 2 (00:05):
I know.
Speaker 1 (00:06):
I wish I could have been with you guys, and now we
are missing Rob Silver.
Yeah, yeah, yeah, soon enough,we'll get the gang back together
.
This is a dual thing, all right.
So you do a really coolInstagram story where you do
overrated, right, but most ofthe time it's mostly nutrition,
fitness, type of training, stufflike that.
(00:27):
So why don't we go over acouple of your most popular ones
?
So I'm going to shoot at youoverrated, underrated.
I'm going to tell you a topicYou're going to spit out
overrated, underrated and thengive me a brief little
description.
I might add a thing or two.
If not, we're going to move on.
We're and try to keep thisshort and sweet.
Perfect, cool.
That sounds good, all right.
So we're going to start offOverrated, underrated protein
supplementation.
Speaker 2 (00:49):
Protein supplementation is underrated,
an easy way to get an adequateamount of protein, which a lot
of people are under-consuming.
Speaker 1 (00:57):
Okay, so any suggestions in order for people
to try to hit their dailyprotein?
Speaker 2 (01:01):
goals A couple of things is using protein shakes
as a snack as part of yourbreakfast at nighttime, right?
The one thing, though, that Iwill say the caveat is I don't
want people to like developdisordered eating patterns with
it, so it's like if you're superfull at the end of the day,
don't force yourself to have theprotein.
I'd rather someone just likehave a healthy relationship with
(01:25):
food, mostly because in myexperience, I've seen people
have a horrible relationshipwith food, so I'd rather them do
their best to get as muchprotein as possible without like
forcing themselves.
Unless this is the caveat,there's a very specific goal,
like.
If I'm working with, like anNFL football player and we have
a specific weight andperformance metric that we have
to hit, then it's kind of likeall right, we can force
(01:48):
ourselves there, because that'stheir career.
Speaker 1 (01:51):
Okay, Perfect, Got it Next one.
Overrated, underratedashwagandha supplementation.
Speaker 2 (01:55):
So ashwagandha this one I'm going to go with
underrated, as long as peoplehave the three fundamentals in
check the sleep.
The sleep, their nutrition andtheir training.
Because ashwagandha is a prettyeffective adaptogen, so it
helps people in a stressed statefeel like they can handle the
stress a little bit better.
Um, but I don't likesupplementation as like someone
(02:18):
trying to fix it, it's like.
Speaker 1 (02:20):
Don't use it as a band-aid, use it as a tool in
your toolbox got it so theycould get the supplementation
anywhere Amazon, Thorne any typeof nutrition, Any dose that you
recommend.
Speaker 2 (02:31):
It really depends on the individual.
At first, I would just startwith the recommended dose on the
actual bottle.
That's going to be a good placeto start, but then, if anything
, we can sit down and have aconversation, um for for
specifics, for tweaking, if needbe, okay uh, next one, and try
not to piss off a whole camp ofpeople here, right?
(02:52):
so overrated, underrated pilatestread softly on this one.
Okay, I'm gonna go withunderrated.
Oh, wow, yep, I'm going withunderrated.
Well, for one, I'm not a fan ofdemonizing or shitting on any
type of fitness.
But also, I say underratedbecause I think we get into this
(03:13):
pattern of just like doing thesame thing all the time.
That's what's cool aboutcrossfit, the constantly varied
part.
But like, for example, whenwe're working out, we do a lot
of things like in this plane of,like front and back, we don't
go side to side and sometimeslike, let's just say, even in
crossfit, we work on like theolympic lifts and that sort of
stuff.
But what about, like the youknow, quote unquote little
(03:35):
muscles, which is where, likeaccessory work would come in.
I think something like pilatescan be great for a certain
population of people and or itcould be a really good accessory
for people who are doing otherthings got it.
Speaker 1 (03:48):
Um, I took a pilates class when I was knee deep in
crossfit and it was one of ourmembers and she owned a studio
here in coconut grove and shedownright embarrassed me the
things that I was unable to dofor sure with pilates.
And, uh, she wasn't teasing methe whole time, but she
definitely had to be known thatthis you know strong crossfitter
couldn't do some of the basicstuff that these pilates, yeah,
(04:10):
uh, practitioners are doing.
So very cool, okay, um, I.
I smile at this next onebecause, uh, this is, um,
missing the trees to hit theforest.
I forget the missing the forestfor the tree.
Missing the forest for thetrees.
I've never gotten that down pat, but this is one of them.
Okay, so, overrated, underratedapple cider vinegar.
Speaker 2 (04:30):
Definitely overrated.
It's just one of those thingsthat it's like you're like
another way to put the missing.
The forest for the trees ismajoring in the minors or like
stepping over the $100 bill topick up a nickel.
You know what I mean.
It's like no.
Can it have an effect on peoplewith like type two diabetes?
Maybe, but guess what's goingto have a better effect?
Speaker 1 (04:50):
Sleep training and proper nutrition.
Yeah, man, and it's sodifficult to answer these
questions because I you know, Iget them as well all the time
and my first response is well,are you hitting the three
pillars, which is what you saidearlier nutrition, training and
sleep?
So how's that?
But that's such a longconversation, and then when I
answer, it doesn't matter,Because if you're not, focused
(05:13):
on the three pillars.
Speaker 2 (05:13):
None of these things really ever matter.
Not at all.
Very few things will haveenough return on investment.
Creatine is one that it'sdebatable, but you still even
something as potentiallycontroversial as hormone
replacement therapy therapy.
We know that it can be veryeffective, but just the hormone
therapy isn't enough to makesure that you're in a healthy
place.
You still gotta train right,sleep well and eat optimally
(05:34):
100% good stuff all right umoverrated, underrated,
demonizing sugar and sweetenersoh man, that's super overrated,
because now I'm not saying thatpeople should start having a
crap ton of sugar and using allof like the non-nutritive
sweeteners, but it's a tool inthe toolbox, like sugar, we, we,
(05:55):
we need that to performoptimally, right, I'm not saying
we need sugar in the form oflike table sugar and cookies,
but people should be able toenjoy that also without feeling
guilty and fear around it.
Of course, some people mighthave control issues around those
types of foods, but that's aseparate problem.
If we're demonizing, imagine wealready have generations of
(06:15):
people who are afraid ofcarbohydrates.
They're afraid of fruits.
It's like, are we really inthat place?
No way.
And the non-nutritive sweetenersthey're a good option for
people who have diabetes, forpeople who are trying to control
their weight.
Of course, we don't want thatto be the majority of what
people are consuming.
Whole foods is definitely agood way to go about it.
(06:36):
But sugar, we don't have todemonize it.
We don't have to scare, fearmonger people.
And the non-nutritivesweeteners can be helpful in
certain cases.
So definitely overrated todemonize those.
Speaker 1 (06:48):
Yeah, you think we would have learned from that
fat-fearing era where they weremaking potato chips with oleen
and everybody was gettingdiarrhea from it, and then we
switched it over to carbs andthen fructose, and then sugar,
and then sugar, and a lot ofpeople don't understand that if
they eat these things inmoderation, also based on their
other three pillars, they couldget away with having this stuff
(07:10):
and still live a fit, healthylifestyle.
Absolutely yeah, thefear-mongering is what drives
the internet.
Speaker 2 (07:17):
And the fear-mongering.
It frustrates me because I'veseen as generations this started
with, like people'sgrandparents and then the
parents.
It was passed to the parents,and then the parents to the
children, and then now thechildren are the parents, so the
parents, those new parents, andit's just like it has to stop
somewhere.
It's almost like you know howpeople use generational trauma,
right?
This is just like generationalmisinformation that gets passed
(07:40):
on and it's like we don't needto fear rice and beans, listen,
go to any firehouse and listento the conversation that these
guys have.
Speaker 1 (07:48):
And you have some people that are knee deep into
these um, I should say fearmongering one-sided podcast that
all they do is go regurgitateit.
And then they float intoanother station and they said
just avoid sugar, just avoidfats, or you know, fast for 16
hours.
Another station and they saidjust avoid sugar, just avoid
fats, or you know, fast for 16hours, like Jesus Christ.
(08:09):
That's such a difficult, longconversation to have that
there's so many moving parts toit, but it's just so easy and
simple to go okay, I'm justgoing to not eat for the first
eight hours of the day and thengo through that.
Or I'm just going to cut outall sugars or whatnot.
So, uh, and if it's notsustainable, it's not attainable
.
You, I'm saying like for sure,they'll do it for a couple of
months.
And then I see them, you know,two years later, when I float
into the station and there's therebound effect, they've gained
a 25 pounds because they've goneoff the deep end and they
couldn't hold it on.
Speaker 2 (08:29):
For you know, and this is your expertise, so yeah,
but that's something that like,and to any firefighter
listening or watching, like,bring us in to friggin, talk to
your firehouse because there'sthe, the firefighters dude.
I was giving a presentation onetime to firefighters down here
in the South Florida area andsomeone kind of tried to quote,
unquote, call me out on usingSplenda or some sort of
(08:51):
non-nutritive sweetener andthey're like so you're saying
that it's okay to use thiscarcinogen?
Because I was like it's okay touse diet soda from time to time
Not a big deal and I was likelet's talk about how much
alcohol you drink.
Speaker 1 (09:05):
And he was like oh wait, how about the cigars that
you smoke?
Speaker 2 (09:07):
legit.
Let's ignore that.
That's more of a carcinogen, ifanything, than the potential
that you could get from, andit's not even proven, yeah, so
you heard it here firefighters,departments out there, if you
want the fitness fiasco podcast,we'll come free of charge.
Speaker 1 (09:19):
come to your station, come to your department.
We'll do a live podcast infront of your members.
I'd be happy to do that and aQ&A with them.
And a Q&A that's most important, boy, we'll get bombarded.
Speaker 2 (09:29):
Oh, I would love it.
Speaker 1 (09:29):
I would love it.
You know what?
I have seen a shift during the20 years of my fitness training.
I should speak to these newguys coming in, a lot of these
new guys.
They're up and up when it comesto fitness.
They do find time to train andthey are somewhat at least
(09:52):
conscious of what they're eatingand how they're eating.
Speaker 2 (09:54):
For sure, sleep Anyways, let's stick to the
subject here, but I will say youbring up a good point, because
I've been working with tacticalathletes police, fire, military
ever since I was a dietician,which is now for well over 10
years, and I've seen that shiftthe younger generation not to to
, you know, poo-poo on any oflike the older generation.
But, and I'll never forget this, my brother is a city of miami
(10:17):
firefighter and we haveconversations and him, other
friends of mine that are in the,in the, in the fire department,
uh, uh, workforce.
They say the same thing.
Speaker 1 (10:27):
Firefighters hate two things the way things are and
change yeah, 100, it's sodifficult and I will give you
know, in defense of the olderguys as well they didn't have
the internet, they didn't havesocial media, yeah, they didn't
have this information readilyavailable to them before.
I used to come into the stationand we'd talk for three hours
about nutrition.
They'd pick my brain.
This is early 2014, 2012 orwhatever in that area.
(10:49):
Now people are telling me stuffhey, mike, have you heard of
this?
Hey, mike, what about that?
Or hey, mike, which is cool,they're on top of their game,
and then with all thesefantastic podcasts that are out
there.
So I have seen that shift.
The younger guys are now makinga move and those guys are
moving up to administration.
Administration is putting apriority not only on physical
health, but mental health aswell, at least in my department.
Speaker 2 (11:08):
And to add to that like and it starts from the top
down so chiefs have, like, thesay in this right.
Like the, the fitness classthat I started with one of the
local police departments downhere in South Florida it was
because the chief is a fitnessbuff I gave a talk up in uh,
cause I do a lot of stuff withwith my guys over at O2X and we
(11:29):
had a talk up like in the Bostonarea and there's a fire
department up there.
The chief is like he's allabout the wellness component.
So if the chief is on and theseare two old school guys but
they see the return oninvestment of investing in the
health and wellness of yourpeople.
Speaker 1 (11:44):
Yeah, a hundred percent, that's a very good call
.
I'm so on board with that.
All right, last one, let's doit Overrated, underrated, cardio
car.
Speaker 2 (11:53):
Oh man, underrated, big time Underrated, yup.
Speaker 1 (11:58):
Yeah, yeah.
Speaker 2 (11:59):
I say under because I feel like, even though you do
have the cardio bunnies, so tospeak, um, people are still
hating on cardio.
And I understand with cardio,like if you're trying to get as
jacked as possible, maybe cardiois not going to be the best
option because of the caloricburning part You're you're
trying to get as many caloriesas you can, so why am I going to
(12:21):
burn more on cardio?
But it can have positiveeffects outside of your
cardiovascular system yes, heart, lungs, brain.
Also it can help with muscleperformance, so why not do it to
some extent?
Speaker 1 (12:33):
Yeah, absolutely.
And you know there's a role ofcardio, whether it's HIIT or LIS
, inside of a well-designedprogram for hypertrophy, even
strength training.
Because if you have somecardiorespiratory endurance now,
you're able to lift that 15 to20 reps if you're in a burner
set or if you're doing somehypertrophy work, as opposed to
(12:55):
if you didn't have any cardio.
So you're leaving actually somemuscle gains on the table.
It might be minuscule, butyou're leaving some on the table
by not doing some sort ofcardio.
Now, when we look at cardio,most people, most novices, do it
just assuming that they'regoing to burn more calories,
which is going to put them in adeficit and they're going to
(13:15):
lose weight, and I don't thinkthey're really understanding the
lack of calories that itactually burns as opposed to
focusing on diet.
So in all of my programs I havesome sort of cardio sessions in
there for my athletes Good, butI always got to go back to what
is their goal and then Iimplement how much cardio
they're going to actually bedoing in relation to their goal
(13:37):
itself.
One of the conversations that Ihad not too long ago because I
posted on my story was a repostof a scientist downplaying the
effects of let's call it ABCboot camp, and I think that we
could all kind of relate to whatboot camp we're talking about
here.
(13:57):
But these franchise type bootcamps have come into the US or
started in the US and they dowhat basically you would label
as congruent training.
So they're doing someresistance training, so some
dumbbell work, maybe somesandbag, maybe some medicine
ball work, but then they'redoing a lot of cardio and
sprinting on a treadmill, rowingon either a concept tube rower
(14:18):
or a water rower, the skier.
So they're doing what islabeled congruent training.
They're doing cardio and weighttraining.
However, it just depends onthat person's goal, on whether
they want to increase musclemass and physically change the
way they look.
Yeah, that stimulus isimportant for that adaptation.
So for any and let's just beclear, in the camps that I'm
(14:39):
talking about here, any newbie,let's just call it a 35-year-old
female divorcee that hasn'tdone anything physical since
high school, damn why she got tobe divorced.
Well, because In my experienceI've had a lot of new clients
that come in that have just gonethrough a divorce.
Yeah, I get it.
Now they're back out there, youknow, trying to, you know.
Speaker 2 (15:01):
Get on their A game, if you will, exactly yeah.
Speaker 1 (15:03):
So now they decide to lose some weight and they've
realized that they've neglectedtheir physical appearance over
the course of a couple of years,over the course of the marriage
, if you will.
So now they're searching forweight loss and those types of
people anything they do is goingto create some sort of
adaptation, right.
So hula hooping and burpees,they're going to get adaptation.
But any intermediate lifterthat enters one of these cardio
(15:26):
programs thinking that they'regoing to change their physique,
it's very difficult if they'relooking for physique-changing
goals.
So somebody like you, asphysically fit as you are, you
walk into abc boot camp.
I doubt that you're going tosee any strength, any
hypertrophy gains.
Your vo2 max might change alittle bit.
Yeah, I mean you already do acrap ton of cardio, yeah, but um
(15:48):
, but physically I'll argue thatyou could do that for 12 months
and we won't see any largerbiceps or quads or anything like
that.
It's just not.
That's not what it's designedfor.
It's designed for generalfitness, for sure.
So the stimulus is important.
So it just depends on what typeof cardio the person is doing
and the reason that they'redoing it for Cardiovascular
fitness or cardiovascular health.
(16:09):
That's why I do it.
I also do short bouts ofhigh-intensity cardio for
jiu-jitsu, yeah.
So I find it funny that you sayit is underrated because of how
much hate it's gotten.
I would call it in thebro-lifting world, right In that
gym bro world, whereeverybody's like, oh, we're not
doing cardio.
Cardio takes a lot of time,especially no steady-state
(16:30):
cardio.
But I think the femaledemographic is still heavy on
the cardio.
Um, but I think the femaledemographic is still heavy on
the cardio.
I've had to pull back some ofmy females from as much cardio
as they do and have them justweight training sessions and
doing cardio in a differentsession only so they'd see the
physical goals that they'relooking for For sure.
Speaker 2 (16:46):
Yeah, and the reason I say that it's underrated is
mostly because of the hate.
When I see people hating onsomething, I'm like I'm prone to
go against that Right.
Like if someone is going tohate on, uh, whatever form of
fitness, I'm just like like why,what's the point?
So I think that it's importantto acknowledge, like what you're
trying to accomplish.
(17:07):
Because, like you said, if Iwere to go do like the ABC
bootcamp, like I wouldpotentially just maintain my
fitness but would I get bigger,stronger, faster?
You know, potentially not right, but if we're trying to
maintain, not bad.
Like maintenance is is good,especially in the long run, but
if we want to improve, thenwe're definitely gonna have to
(17:28):
put in work.
It's gonna be.
You have to push yourself to getcomfortable with being
uncomfortable and pursuing that,because doing like the hit
short bouts of hit Tabata on anecho bike, that sucks but it can
drive some form of stimulus oradaptation that we're trying to
accomplish.
So it depends on what we want,but I just I can't stand when
people like hate on.
Like the cardio thing and nowthankfully women are starting to
(17:52):
get more of the message oflifting is good.
I just hate polarizing anddemonizing things.
So I'm just kind of like doeverything if you can right.
Do the cardio, do the lifting,lift, heavy lift, light lift, a
mix of things.
Go for low intensity, steadystate, go for short bouts of
sprints, do?
The answer is yes, basically.
Speaker 1 (18:11):
You know it's funny that you said that about women
and their physical appearance.
I I'm old enough to come fromthat era where women wanted to
look like runway models.
Yeah, you know, my sister was arunway model and she was 5 10,
just a little bit over 5 10, andshe weighed 125, very super
thin.
And that's what most of thewomen wanted victoria seeker
models.
That's the look that they weregoing for.
Yeah, but there's been a shiftand now when I go to a global
(18:35):
gym, outside of my gym, evenhere, it's sometimes hard to
find a squat rack because youmay have men but also women
squatting and their squatsaren't actually good.
They're deadlifting, they'redoing RDLs, they're pressing
Women on bench press.
They join my program andthey're doing bench press and
they're like what is this typeof thing?
But that used to be um, anexplanation.
Now it's just like okay, I gotbenched.
(18:56):
Today it's not a big dealanymore.
So I love the fact that there'sbeen a shift, because that's I
enjoy lifting.
I'm a lifter.
So seeing the shift from womenwanting to be tall, skinny,
scrawny, thin to like I want tobuild my glutes and I want nice
round shoulders and how do I getmy tricep head going and I want
my a little waist and you knowit's like, okay, cool, I can
work with this.
You know this.
And not only that, but also weknow that skeletal muscle mass
(19:19):
adds longevity, so there'shealth benefits as well.
Speaker 2 (19:21):
When it comes to their physical appearance, and I
think that that this could be agood like lead into maybe the
next podcast or one that we doin the future, because I think
it's important to talk about twothings there the societal
aspects of of it like for yearswomen were told skinny skinny is
sexy, and so on, when inreality it should have been
strong is sexy, strong inwhatever which way right that's
(19:44):
this is my opinion and I havesome thoughts on that things
like longevity and osteoporosisand whatever else women lifting
in their relationship with theirbodies and whatnot.
But then we also have theaspect of longevity and
supporting muscle mass forlongevity, which I define it as
living as well as you can for aslong as you can.
And, like I said, I think thosecould be either one big podcast
(20:06):
or like two separate topics todiscuss, because there's a lot
to kind of jump in on that.
Speaker 1 (20:09):
Let's do it, let's make it happen, let's get raw
back in here, heck yeah, andlet's just get together and
knock this one out.
So thanks, eric, appreciate it.
Overrated and narrated.
I think people will like thisseries and we should come back
to it.
Yeah, thanks, man, all righty.
Speaker 3 (20:22):
Thank you for listening to this episode of the
Fitness Fiasco Podcast.
You can find more informationabout the topics covered today
and in any other episode on ourhosts.
You can reach Eric on Instagramat Eric Bustillo, that's
E-R-I-K-B-U-S-T-I-L-L-O.
Mike on Instagram at Mike OsunaFitness that's
(20:43):
M-I-K-E-O-S-U-N-A-F-I-T-N-E-S-S.
And Rob on Twitter at RobStrength.
We are back here with the Fitness Fiasco podcast.
Eric Bustillo is in the house.
Registered dietitian.
We missed you on the last one.
Speaker 2 (00:05):
I know.
Speaker 1 (00:06):
I wish I could have been with you guys, and now we
are missing Rob Silver.
Yeah, yeah, yeah, soon enough,we'll get the gang back together
.
This is a dual thing, all right.
So you do a really coolInstagram story where you do
overrated, right, but most ofthe time it's mostly nutrition,
fitness, type of training, stufflike that.
(00:27):
So why don't we go over acouple of your most popular ones
?
So I'm going to shoot at youoverrated, underrated.
I'm going to tell you a topicYou're going to spit out
overrated, underrated and thengive me a brief little
description.
I might add a thing or two.
If not, we're going to move on.
We're and try to keep thisshort and sweet.
Perfect, cool.
That sounds good, all right.
So we're going to start offOverrated, underrated protein
supplementation.
Speaker 2 (00:49):
Protein supplementation is underrated,
an easy way to get an adequateamount of protein, which a lot
of people are under-consuming.
Speaker 1 (00:57):
Okay, so any suggestions in order for people
to try to hit their dailyprotein?
Speaker 2 (01:01):
goals A couple of things is using protein shakes
as a snack as part of yourbreakfast at nighttime, right?
The one thing, though, that Iwill say the caveat is I don't
want people to like developdisordered eating patterns with
it, so it's like if you're superfull at the end of the day,
don't force yourself to have theprotein.
I'd rather someone just likehave a healthy relationship with
(01:25):
food, mostly because in myexperience, I've seen people
have a horrible relationshipwith food, so I'd rather them do
their best to get as muchprotein as possible without like
forcing themselves.
Unless this is the caveat,there's a very specific goal,
like.
If I'm working with, like anNFL football player and we have
a specific weight andperformance metric that we have
to hit, then it's kind of likeall right, we can force
(01:48):
ourselves there, because that'stheir career.
Speaker 1 (01:51):
Okay, Perfect, Got it Next one.
Overrated, underratedashwagandha supplementation.
Speaker 2 (01:55):
So ashwagandha this one I'm going to go with
underrated, as long as peoplehave the three fundamentals in
check the sleep.
The sleep, their nutrition andtheir training.
Because ashwagandha is a prettyeffective adaptogen, so it
helps people in a stressed statefeel like they can handle the
stress a little bit better.
Um, but I don't likesupplementation as like someone
(02:18):
trying to fix it, it's like.
Speaker 1 (02:20):
Don't use it as a band-aid, use it as a tool in
your toolbox got it so theycould get the supplementation
anywhere Amazon, Thorne any typeof nutrition, Any dose that you
recommend.
Speaker 2 (02:31):
It really depends on the individual.
At first, I would just startwith the recommended dose on the
actual bottle.
That's going to be a good placeto start, but then, if anything
, we can sit down and have aconversation, um for for
specifics, for tweaking, if needbe, okay uh, next one, and try
not to piss off a whole camp ofpeople here, right?
(02:52):
so overrated, underrated pilatestread softly on this one.
Okay, I'm gonna go withunderrated.
Oh, wow, yep, I'm going withunderrated.
Well, for one, I'm not a fan ofdemonizing or shitting on any
type of fitness.
But also, I say underratedbecause I think we get into this
(03:13):
pattern of just like doing thesame thing all the time.
That's what's cool aboutcrossfit, the constantly varied
part.
But like, for example, whenwe're working out, we do a lot
of things like in this plane of,like front and back, we don't
go side to side and sometimeslike, let's just say, even in
crossfit, we work on like theolympic lifts and that sort of
stuff.
But what about, like the youknow, quote unquote little
(03:35):
muscles, which is where, likeaccessory work would come in.
I think something like pilatescan be great for a certain
population of people and or itcould be a really good accessory
for people who are doing otherthings got it.
Speaker 1 (03:48):
Um, I took a pilates class when I was knee deep in
crossfit and it was one of ourmembers and she owned a studio
here in coconut grove and shedownright embarrassed me the
things that I was unable to dofor sure with pilates.
And, uh, she wasn't teasing methe whole time, but she
definitely had to be known thatthis you know strong crossfitter
couldn't do some of the basicstuff that these pilates, yeah,
(04:10):
uh, practitioners are doing.
So very cool, okay, um, I.
I smile at this next onebecause, uh, this is, um,
missing the trees to hit theforest.
I forget the missing the forestfor the tree.
Missing the forest for thetrees.
I've never gotten that down pat, but this is one of them.
Okay, so, overrated, underratedapple cider vinegar.
Speaker 2 (04:30):
Definitely overrated.
It's just one of those thingsthat it's like you're like
another way to put the missing.
The forest for the trees ismajoring in the minors or like
stepping over the $100 bill topick up a nickel.
You know what I mean.
It's like no.
Can it have an effect on peoplewith like type two diabetes?
Maybe, but guess what's goingto have a better effect?
Speaker 1 (04:50):
Sleep training and proper nutrition.
Yeah, man, and it's sodifficult to answer these
questions because I you know, Iget them as well all the time
and my first response is well,are you hitting the three
pillars, which is what you saidearlier nutrition, training and
sleep?
So how's that?
But that's such a longconversation, and then when I
answer, it doesn't matter,Because if you're not, focused
(05:13):
on the three pillars.
Speaker 2 (05:13):
None of these things really ever matter.
Not at all.
Very few things will haveenough return on investment.
Creatine is one that it'sdebatable, but you still even
something as potentiallycontroversial as hormone
replacement therapy therapy.
We know that it can be veryeffective, but just the hormone
therapy isn't enough to makesure that you're in a healthy
place.
You still gotta train right,sleep well and eat optimally
(05:34):
100% good stuff all right umoverrated, underrated,
demonizing sugar and sweetenersoh man, that's super overrated,
because now I'm not saying thatpeople should start having a
crap ton of sugar and using allof like the non-nutritive
sweeteners, but it's a tool inthe toolbox, like sugar, we, we,
(05:55):
we need that to performoptimally, right, I'm not saying
we need sugar in the form oflike table sugar and cookies,
but people should be able toenjoy that also without feeling
guilty and fear around it.
Of course, some people mighthave control issues around those
types of foods, but that's aseparate problem.
If we're demonizing, imagine wealready have generations of
(06:15):
people who are afraid ofcarbohydrates.
They're afraid of fruits.
It's like, are we really inthat place?
No way.
And the non-nutritive sweetenersthey're a good option for
people who have diabetes, forpeople who are trying to control
their weight.
Of course, we don't want thatto be the majority of what
people are consuming.
Whole foods is definitely agood way to go about it.
(06:36):
But sugar, we don't have todemonize it.
We don't have to scare, fearmonger people.
And the non-nutritivesweeteners can be helpful in
certain cases.
So definitely overrated todemonize those.
Speaker 1 (06:48):
Yeah, you think we would have learned from that
fat-fearing era where they weremaking potato chips with oleen
and everybody was gettingdiarrhea from it, and then we
switched it over to carbs andthen fructose, and then sugar,
and then sugar, and a lot ofpeople don't understand that if
they eat these things inmoderation, also based on their
other three pillars, they couldget away with having this stuff
(07:10):
and still live a fit, healthylifestyle.
Absolutely yeah, thefear-mongering is what drives
the internet.
Speaker 2 (07:17):
And the fear-mongering.
It frustrates me because I'veseen as generations this started
with, like people'sgrandparents and then the
parents.
It was passed to the parents,and then the parents to the
children, and then now thechildren are the parents, so the
parents, those new parents, andit's just like it has to stop
somewhere.
It's almost like you know howpeople use generational trauma,
right?
This is just like generationalmisinformation that gets passed
(07:40):
on and it's like we don't needto fear rice and beans, listen,
go to any firehouse and listento the conversation that these
guys have.
Speaker 1 (07:48):
And you have some people that are knee deep into
these um, I should say fearmongering one-sided podcast that
all they do is go regurgitateit.
And then they float intoanother station and they said
just avoid sugar, just avoidfats, or you know, fast for 16
hours.
Another station and they saidjust avoid sugar, just avoid
fats, or you know, fast for 16hours, like Jesus Christ.
(08:09):
That's such a difficult, longconversation to have that
there's so many moving parts toit, but it's just so easy and
simple to go okay, I'm justgoing to not eat for the first
eight hours of the day and thengo through that.
Or I'm just going to cut outall sugars or whatnot.
So, uh, and if it's notsustainable, it's not attainable
.
You, I'm saying like for sure,they'll do it for a couple of
months.
And then I see them, you know,two years later, when I float
into the station and there's therebound effect, they've gained
a 25 pounds because they've goneoff the deep end and they
couldn't hold it on.
Speaker 2 (08:29):
For you know, and this is your expertise, so yeah,
but that's something that like,and to any firefighter
listening or watching, like,bring us in to friggin, talk to
your firehouse because there'sthe, the firefighters dude.
I was giving a presentation onetime to firefighters down here
in the South Florida area andsomeone kind of tried to quote,
unquote, call me out on usingSplenda or some sort of
(08:51):
non-nutritive sweetener andthey're like so you're saying
that it's okay to use thiscarcinogen?
Because I was like it's okay touse diet soda from time to time
Not a big deal and I was likelet's talk about how much
alcohol you drink.
Speaker 1 (09:05):
And he was like oh wait, how about the cigars that
you smoke?
Speaker 2 (09:07):
legit.
Let's ignore that.
That's more of a carcinogen, ifanything, than the potential
that you could get from, andit's not even proven, yeah, so
you heard it here firefighters,departments out there, if you
want the fitness fiasco podcast,we'll come free of charge.
Speaker 1 (09:19):
come to your station, come to your department.
We'll do a live podcast infront of your members.
I'd be happy to do that and aQ&A with them.
And a Q&A that's most important, boy, we'll get bombarded.
Speaker 2 (09:29):
Oh, I would love it.
Speaker 1 (09:29):
I would love it.
You know what?
I have seen a shift during the20 years of my fitness training.
I should speak to these newguys coming in, a lot of these
new guys.
They're up and up when it comesto fitness.
They do find time to train andthey are somewhat at least
(09:52):
conscious of what they're eatingand how they're eating.
Speaker 2 (09:54):
For sure, sleep Anyways, let's stick to the
subject here, but I will say youbring up a good point, because
I've been working with tacticalathletes police, fire, military
ever since I was a dietician,which is now for well over 10
years, and I've seen that shiftthe younger generation not to to
, you know, poo-poo on any oflike the older generation.
But, and I'll never forget this, my brother is a city of miami
(10:17):
firefighter and we haveconversations and him, other
friends of mine that are in the,in the, in the fire department,
uh, uh, workforce.
They say the same thing.
Speaker 1 (10:27):
Firefighters hate two things the way things are and
change yeah, 100, it's sodifficult and I will give you
know, in defense of the olderguys as well they didn't have
the internet, they didn't havesocial media, yeah, they didn't
have this information readilyavailable to them before.
I used to come into the stationand we'd talk for three hours
about nutrition.
They'd pick my brain.
This is early 2014, 2012 orwhatever in that area.
(10:49):
Now people are telling me stuffhey, mike, have you heard of
this?
Hey, mike, what about that?
Or hey, mike, which is cool,they're on top of their game,
and then with all thesefantastic podcasts that are out
there.
So I have seen that shift.
The younger guys are now makinga move and those guys are
moving up to administration.
Administration is putting apriority not only on physical
health, but mental health aswell, at least in my department.
Speaker 2 (11:08):
And to add to that like and it starts from the top
down so chiefs have, like, thesay in this right.
Like the, the fitness classthat I started with one of the
local police departments downhere in South Florida it was
because the chief is a fitnessbuff I gave a talk up in uh,
cause I do a lot of stuff withwith my guys over at O2X and we
(11:29):
had a talk up like in the Bostonarea and there's a fire
department up there.
The chief is like he's allabout the wellness component.
So if the chief is on and theseare two old school guys but
they see the return oninvestment of investing in the
health and wellness of yourpeople.
Speaker 1 (11:44):
Yeah, a hundred percent, that's a very good call
.
I'm so on board with that.
All right, last one, let's doit Overrated, underrated, cardio
car.
Speaker 2 (11:53):
Oh man, underrated, big time Underrated, yup.
Speaker 1 (11:58):
Yeah, yeah.
Speaker 2 (11:59):
I say under because I feel like, even though you do
have the cardio bunnies, so tospeak, um, people are still
hating on cardio.
And I understand with cardio,like if you're trying to get as
jacked as possible, maybe cardiois not going to be the best
option because of the caloricburning part You're you're
trying to get as many caloriesas you can, so why am I going to
(12:21):
burn more on cardio?
But it can have positiveeffects outside of your
cardiovascular system yes, heart, lungs, brain.
Also it can help with muscleperformance, so why not do it to
some extent?
Speaker 1 (12:33):
Yeah, absolutely.
And you know there's a role ofcardio, whether it's HIIT or LIS
, inside of a well-designedprogram for hypertrophy, even
strength training.
Because if you have somecardiorespiratory endurance now,
you're able to lift that 15 to20 reps if you're in a burner
set or if you're doing somehypertrophy work, as opposed to
(12:55):
if you didn't have any cardio.
So you're leaving actually somemuscle gains on the table.
It might be minuscule, butyou're leaving some on the table
by not doing some sort ofcardio.
Now, when we look at cardio,most people, most novices, do it
just assuming that they'regoing to burn more calories,
which is going to put them in adeficit and they're going to
(13:15):
lose weight, and I don't thinkthey're really understanding the
lack of calories that itactually burns as opposed to
focusing on diet.
So in all of my programs I havesome sort of cardio sessions in
there for my athletes Good, butI always got to go back to what
is their goal and then Iimplement how much cardio
they're going to actually bedoing in relation to their goal
(13:37):
itself.
One of the conversations that Ihad not too long ago because I
posted on my story was a repostof a scientist downplaying the
effects of let's call it ABCboot camp, and I think that we
could all kind of relate to whatboot camp we're talking about
here.
(13:57):
But these franchise type bootcamps have come into the US or
started in the US and they dowhat basically you would label
as congruent training.
So they're doing someresistance training, so some
dumbbell work, maybe somesandbag, maybe some medicine
ball work, but then they'redoing a lot of cardio and
sprinting on a treadmill, rowingon either a concept tube rower
(14:18):
or a water rower, the skier.
So they're doing what islabeled congruent training.
They're doing cardio and weighttraining.
However, it just depends onthat person's goal, on whether
they want to increase musclemass and physically change the
way they look.
Yeah, that stimulus isimportant for that adaptation.
So for any and let's just beclear, in the camps that I'm
(14:39):
talking about here, any newbie,let's just call it a 35-year-old
female divorcee that hasn'tdone anything physical since
high school, damn why she got tobe divorced.
Well, because In my experienceI've had a lot of new clients
that come in that have just gonethrough a divorce.
Yeah, I get it.
Now they're back out there, youknow, trying to, you know.
Speaker 2 (15:01):
Get on their A game, if you will, exactly yeah.
Speaker 1 (15:03):
So now they decide to lose some weight and they've
realized that they've neglectedtheir physical appearance over
the course of a couple of years,over the course of the marriage
, if you will.
So now they're searching forweight loss and those types of
people anything they do is goingto create some sort of
adaptation, right.
So hula hooping and burpees,they're going to get adaptation.
But any intermediate lifterthat enters one of these cardio
(15:26):
programs thinking that they'regoing to change their physique,
it's very difficult if they'relooking for physique-changing
goals.
So somebody like you, asphysically fit as you are, you
walk into abc boot camp.
I doubt that you're going tosee any strength, any
hypertrophy gains.
Your vo2 max might change alittle bit.
Yeah, I mean you already do acrap ton of cardio, yeah, but um
(15:48):
, but physically I'll argue thatyou could do that for 12 months
and we won't see any largerbiceps or quads or anything like
that.
It's just not.
That's not what it's designedfor.
It's designed for generalfitness, for sure.
So the stimulus is important.
So it just depends on what typeof cardio the person is doing
and the reason that they'redoing it for Cardiovascular
fitness or cardiovascular health.
(16:09):
That's why I do it.
I also do short bouts ofhigh-intensity cardio for
jiu-jitsu, yeah.
So I find it funny that you sayit is underrated because of how
much hate it's gotten.
I would call it in thebro-lifting world, right In that
gym bro world, whereeverybody's like, oh, we're not
doing cardio.
Cardio takes a lot of time,especially no steady-state
(16:30):
cardio.
But I think the femaledemographic is still heavy on
the cardio.
Um, but I think the femaledemographic is still heavy on
the cardio.
I've had to pull back some ofmy females from as much cardio
as they do and have them justweight training sessions and
doing cardio in a differentsession only so they'd see the
physical goals that they'relooking for For sure.
Speaker 2 (16:46):
Yeah, and the reason I say that it's underrated is
mostly because of the hate.
When I see people hating onsomething, I'm like I'm prone to
go against that Right.
Like if someone is going tohate on, uh, whatever form of
fitness, I'm just like like why,what's the point?
So I think that it's importantto acknowledge, like what you're
trying to accomplish.
(17:07):
Because, like you said, if Iwere to go do like the ABC
bootcamp, like I wouldpotentially just maintain my
fitness but would I get bigger,stronger, faster?
You know, potentially not right, but if we're trying to
maintain, not bad.
Like maintenance is is good,especially in the long run, but
if we want to improve, thenwe're definitely gonna have to
(17:28):
put in work.
It's gonna be.
You have to push yourself to getcomfortable with being
uncomfortable and pursuing that,because doing like the hit
short bouts of hit Tabata on anecho bike, that sucks but it can
drive some form of stimulus oradaptation that we're trying to
accomplish.
So it depends on what we want,but I just I can't stand when
people like hate on.
Like the cardio thing and nowthankfully women are starting to
(17:52):
get more of the message oflifting is good.
I just hate polarizing anddemonizing things.
So I'm just kind of like doeverything if you can right.
Do the cardio, do the lifting,lift, heavy lift, light lift, a
mix of things.
Go for low intensity, steadystate, go for short bouts of
sprints, do?
The answer is yes, basically.
Speaker 1 (18:11):
You know it's funny that you said that about women
and their physical appearance.
I I'm old enough to come fromthat era where women wanted to
look like runway models.
Yeah, you know, my sister was arunway model and she was 5 10,
just a little bit over 5 10, andshe weighed 125, very super
thin.
And that's what most of thewomen wanted victoria seeker
models.
That's the look that they weregoing for.
Yeah, but there's been a shiftand now when I go to a global
(18:35):
gym, outside of my gym, evenhere, it's sometimes hard to
find a squat rack because youmay have men but also women
squatting and their squatsaren't actually good.
They're deadlifting, they'redoing RDLs, they're pressing
Women on bench press.
They join my program andthey're doing bench press and
they're like what is this typeof thing?
But that used to be um, anexplanation.
Now it's just like okay, I gotbenched.
(18:56):
Today it's not a big dealanymore.
So I love the fact that there'sbeen a shift, because that's I
enjoy lifting.
I'm a lifter.
So seeing the shift from womenwanting to be tall, skinny,
scrawny, thin to like I want tobuild my glutes and I want nice
round shoulders and how do I getmy tricep head going and I want
my a little waist and you knowit's like, okay, cool, I can
work with this.
You know this.
And not only that, but also weknow that skeletal muscle mass
(19:19):
adds longevity, so there'shealth benefits as well.
Speaker 2 (19:21):
When it comes to their physical appearance, and I
think that that this could be agood like lead into maybe the
next podcast or one that we doin the future, because I think
it's important to talk about twothings there the societal
aspects of of it like for yearswomen were told skinny skinny is
sexy, and so on, when inreality it should have been
strong is sexy, strong inwhatever which way right that's
(19:44):
this is my opinion and I havesome thoughts on that things
like longevity and osteoporosisand whatever else women lifting
in their relationship with theirbodies and whatnot.
But then we also have theaspect of longevity and
supporting muscle mass forlongevity, which I define it as
living as well as you can for aslong as you can.
And, like I said, I think thosecould be either one big podcast
(20:06):
or like two separate topics todiscuss, because there's a lot
to kind of jump in on that.
Speaker 1 (20:09):
Let's do it, let's make it happen, let's get raw
back in here, heck yeah, andlet's just get together and
knock this one out.
So thanks, eric, appreciate it.
Overrated and narrated.
I think people will like thisseries and we should come back
to it.
Yeah, thanks, man, all righty.
Speaker 3 (20:22):
Thank you for listening to this episode of the
Fitness Fiasco Podcast.
You can find more informationabout the topics covered today
and in any other episode on ourhosts.
You can reach Eric on Instagramat Eric Bustillo, that's
E-R-I-K-B-U-S-T-I-L-L-O.
Mike on Instagram at Mike OsunaFitness that's
(20:43):
M-I-K-E-O-S-U-N-A-F-I-T-N-E-S-S.
And Rob on Twitter at RobStrength.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!