January 11, 2024 • 53 mins
Embark on a journey through the human body with Ashley Freeman, a luminary in the field of human physiology, who makes a special appearance on our podcast to unravel the mysteries of skeletal muscle metabolism, especially within the context of cancer patients. From her transition from nursing assistance to researching the depths of muscle systems, Ashley's narrative is not just educational but peppered with laughter and a nod to her surprising TikTok fame. Together, we tackle the marvels of muscle structure, dissecting the complex processes from the macroscopic fascicles to the sarcomeres' microscopic dance during muscle contraction, all while busting myths about protein powders and the need for steroids.
Get ready to flex your brain as well as your biceps, as we sift through the best practices for muscle growth, emphasizing the synergy between resistance training, nutrition, and the often-overlooked superhero of recovery—sleep. Ashley expertly guides us on how to optimize protein intake and why that shaker bottle might just be your best gym buddy. Our conversation isn't limited to the gym goers; we also shed light on the intricacies of electrolyte balance, making sense of the sodium-potassium pump, and calling out the health marketing industry on their sometimes misleading narratives.
As we draw a close to this enlightening session, hydration takes center stage. We critically evaluate the strategies behind sports drinks, like Prime and Liquid IV, and even play with the idea of launching our own hydration line—because who wouldn't want a cute bottle that might also contain a fruit infuser? Lastly, we demystify creatine monohydrate supplementation, highlighting its benefits and dismissing the myths that often follow this well-researched supplement. So tune in, not just for the knowledge bombs dropped by Ashley but for a healthy dose of critical thinking and a few laughs along the way.
You can find Ashley
https://www.tiktok.com/@ashleyfreeman_?lang=en
https://www.instagram.com/ashleyfreeman97/
You can find us on social media here:
Rob Tiktok
Rob Instagram
Liam Tiktok
Liam Instagram
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 2 (00:02):
Welcome to In Moderation the show where we
give you a moderate dose of infosarcasm and we already know
we're not approved.
Speaker 1 (00:18):
In this corner of Episode 16, we have your host,
Liam Layden.
Speaker 2 (00:25):
Oh, this still feels weird, even though I changed my
name, like two years ago.
Speaker 1 (00:31):
And in the other corner we have your guest
weighing in at way smarter thanboth of us combined.
Speaker 2 (00:37):
Ashley Freeman, see I thought you were going to go
with weighing in at I Don'tJudge Women's Weight, or like I
won't comment on a women'sweight or something like that.
That seems like a pretty safeway to go, but you just like
just glaze over all of that.
Speaker 1 (00:54):
So how's it going, Ashley?
Speaker 3 (00:56):
I'm good.
How are you guys?
Speaker 2 (00:58):
Oh, you know, hanging in there, baby life.
It's always fun getting spit upon changing your shirt like
five, six times a day, doinglots of laundry Awesome, oh my
gosh.
Speaker 1 (01:09):
I would say that I don't know nothing about that.
But you know, new kitten meanshair balls all over the place,
so I'm also cleaning upeverything.
Speaker 3 (01:18):
Nice Well it's like the same what you guys are going
.
Speaker 2 (01:24):
It's like exactly the same.
Well, since we've got Ashley onthe show, I think you know
we're all going to talk aboutwhat she's known for, what
people want to hear.
Petrology Ashley, how did youget into studying rocks?
Because I always found themreally boring, you know, like
they're just kind of there andeverywhere, but you went to
university for it.
What got you interested in thestudy of rocks?
Speaker 3 (01:47):
Oh yeah, Thank you so much for the question.
Speaker 2 (01:50):
They.
Wow, I know I caught you offguard with the thing you've been
studying for years.
It's very weird, I don't know.
I always like trying the ones,because the square ones and
round ones are so easy to find.
Speaker 1 (02:07):
I prefer oblong myself.
Speaker 2 (02:08):
Oblong, that's a good one.
Speaker 3 (02:11):
Oh nice.
Oh, do you wait?
Do you not study Petrology?
Speaker 2 (02:15):
Because if I have my notes, they're going to be
completely useless.
Speaker 1 (02:18):
I may have sent Liam the wrong notes.
Speaker 2 (02:20):
I've just got all these questions.
Speaker 1 (02:23):
That's what you get for that little hidden gem that
you left me in the last episode.
Speaker 2 (02:28):
Oh shit, it's like what's the shiniest rock?
Okay, maybe, ashley, you shouldtell people what you're
actually known for.
I guess.
Speaker 3 (02:42):
Yeah, I can start with a background of, I guess,
what I do on TikTok and thenalso my education, because they
very much go hand in hand.
So if you've seen me on TikTok,I very generally share
evidence-based fitness,nutrition and physiology content
.
But the history of what led meto there was so last year.
(03:05):
Already last year in May, Igraduated with my Masters of
Science in Health and HumanPhysiology.
Speaker 1 (03:12):
And rocks.
Speaker 3 (03:12):
Emphasis and skeleton and rocks.
Yeah, number one rocks, numbertwo human physiology.
So yeah, I do really bigpassions.
So overall I just I study thehuman body and I've done
research on it.
I did a research project ingrad school.
I taught human physiology.
In grad school I worked as ateaching assistant but kind of
(03:35):
has some history on that.
I came into undergrad as a humanphysiology major, originally
thinking that I wanted to go tolike med school or PA school or
something of the sort.
And so when I was in undergradI started working as a nursing
assistant in an inpatient cancerunit and once I graduated from
(03:58):
college with a degree in humanphysiology, I actually spent two
years full-time working as anursing assistant in the
inpatient cancer unit and reallyloved learning about cancer,
caring for people.
And during those years Iactually went through two rounds
of PA school applications anddidn't get in.
The place I was applying to isone of those places where you
(04:19):
have like a thousand peopleapply and they take 25 and it
just wasn't in the cards for me.
And so from there I was tryingto think critically of what is
it that I really love?
It was definitely humanphysiology.
I really love learning and Ireally love teaching, and so I
found, honestly, the perfectprogram, which is what I just
graduated from last year.
(04:41):
So it's a Masters of Science inHealth and Human Physiology
with a thesis track.
So you do like coming up with aresearch project and proposing
it and defending it and stufflike that.
So mine was about skeletalmuscle metabolism within cancer
and then I got to, alongsidetaking classes, work as a
(05:01):
teaching assistant for twoclasses Human Physiology Lab,
and then Nutrition and Health.
So that's kind of I'm gonna behonest.
Speaker 2 (05:09):
When you said you work with cancer patients and
then you said I went through tworounds, I was like of chemo.
Speaker 1 (05:14):
Like you just decided , just I went through two rounds
.
You just randomly go throughchemo.
Speaker 2 (05:19):
I wanted to feel what they were feeling.
I wanted to understand whatthey were going through, and so
I just did it as a show ofsupport.
Speaker 1 (05:28):
But I remember, so you obviously.
Speaker 2 (05:31):
I've watched a lot of your TikToks.
You talk about muscle andbuilding muscle, the breakdown
of muscle, that sort of stuff.
So is that kind of what got youinterested in?
I know with cancer patients alot of muscle wasting happens a
lot during cancer treatments andduring cancer.
Is that part of it that kind ofgot you interested in the study
of muscle?
I guess?
Speaker 3 (05:49):
Not exactly.
I mean, I wish it worked outthat way perfectly, but it
honestly was just one of thosethings that it just kind of fell
into my lap or just a lot of.
It was a huge almostcoincidence I guess that's not
the right word, but it was.
I knew I wanted to study cancerand I always had a huge
(06:10):
fascination In undergrad.
Out of all the systems westudied in the human body, the
skeletal muscle was definitelyone of my favorite systems and I
think muscle is just thecoolest organ.
But the lab I joined is actuallya cancer lab Overall it's the
Cancer Cacaexia Lab, and it justso happened that one of our
(06:32):
collaborators so I joined thelab in my mentor.
She's a PhD scientist.
It just so happened that one ofthe collaborators that she had
been talking with about aproject that ended up being my
thesis.
He just so happened to be thegastrointestinal oncology
surgeon that I used to take careof his patients when I worked
at the hospital, and then I cameto grad school and all of a
(06:55):
sudden was a collaborator on aresearch project with him.
So it wasn't like I wentthrough him to.
Anyway, it just ended up fallinginto place perfectly, if that
makes sense.
So, yeah, it was really coolhow it worked out and so I came.
So my thesis was within acohort of painkredit cancer
(07:15):
patients, but specifically westudied the mechanisms of muscle
there.
So it was cool in the sensewhere I got to learn a lot about
skeletal muscle physiology inand of itself and then getting
to learn about that in thecontext of cancer as well as
just about pathology of cancer.
Speaker 1 (07:30):
So you've gone through all of that and you've
come to the point where nowyou're just on a talk show
podcast with two guys whosebiggest argument is whether
bananas are good or not.
Speaker 2 (07:42):
We also argue about other things like pineapple and
pizza, crunchy, peanut butter.
We talk about all the majortopics on this podcast.
Speaker 1 (07:49):
I hate to tell you this, liam, but the the poll for
pineapple and pizza.
Speaker 2 (07:55):
I saw that people were talking about pineapple and
pizza.
Obviously those are jokes noone is serious about.
Those are clearly just to makeus angry.
Speaker 1 (08:05):
They're trolling us yeah.
Speaker 2 (08:06):
They're just trolling us.
No one actually likes that.
It is a big old joke that a lotof people are in on.
But yeah, I mean, oh yeah.
Speaker 3 (08:14):
I guess.
So you said you were interestedin cancer as well.
Speaker 2 (08:17):
Also, my question is since you've been doing that,
how long have we been hiding thecure for cancer?
Because obviously we've beendoing that for a long time, but
is it for years?
Is it more of a recent thing?
What's going on with that?
Speaker 3 (08:30):
Yeah, I think we're just waiting for more people to
create really marketable contentabout it.
Speaker 2 (08:39):
Hit that threshold so that they can?
Speaker 3 (08:42):
Yep, we just need more people to have no or very
colloquial understandings ofhuman science and then come in
and sell you the solution thateveryone has been hiding and
just completely crap on everyonein the research and medical
field.
So that's it.
Speaker 1 (09:04):
And how much is Bill Gates paying you?
I think I told you guys.
Speaker 3 (09:08):
Oh sorry, I can't share that.
Speaker 2 (09:11):
Oh, okay, understandable NDA.
It generally keeps it under thetable.
Speaker 3 (09:20):
Yeah.
Speaker 2 (09:21):
But yeah, I mean I would love to kind of get like
because that's what I know youtalk about a lot I'd love to
kind of get into like theprocess of like building muscle.
I know, like one of your likemost popular videos on TikTok is
just kind of going throughhypertrophy, the building of
muscle.
I would like love to just talkabout that a little bit, because
I think that's something a lotof people are interested.
But they just kind of know mego gym, me lift weights, me
(09:44):
sleep, eat protein, me, buildmuscle and while, yes, that is
basically what you need to do,you know I'd love to get a
little bit more into it Me.
Speaker 1 (09:54):
no, look at woman, or else me end up on Joey Swole.
Speaker 2 (09:59):
Me no want to see me on.
Joey Swole Me, look down.
Speaker 3 (10:05):
It's like those videos of those guys were like
wow, the floor is just reallyflooring today.
Speaker 2 (10:10):
So much floor, I've never noticed it before.
Speaker 3 (10:13):
Yes, no, I do.
I would love to talk about that.
I realized I told you guys thatI would talk about how that got
connected to TikTok and I justwent on a tangent about my
academic background, but verybriefly I think, being in the
field of research, and then youknow like I would come home and
get on TikTok and then seepeople be like look at this case
study, if you eat vegetablesyou will die, like I would see
(10:36):
that.
Speaker 2 (10:36):
And we don't know anything about that.
Tell us more.
What's going on now?
There's grifters trying to tellpeople not to eat things to
sell supplements.
I've never heard of this before.
Speaker 3 (10:48):
That's exactly what I would go I would get.
So I would have this likevisceral reaction and get so
angry because it's sofrustrating and for me I almost
felt like protective over myfield of work and my colleagues
of how people in the researchfield like break their backs to
create knowledge you know that'sa hyperbole, but like they were
(11:09):
so hard to create knowledge andthen like it takes years of
collecting pilot data andwriting a grant and carrying out
a research project and then tomaybe create some knowledge and
then I would get home and thensee people making you know so
much money off of justcompletely false claims.
So I was like you know what I'mjust.
Speaker 1 (11:27):
That's something we touched on quickly on the
previous episode was that, eventhough studies are funded by
whoever, the people actuallydoing them the scientists,
everybody behind them theyactually care about people.
Speaker 2 (11:40):
The amount of work that goes into these like
research studies is like I don'teven like to think about it
because thinking about it makesme tired, and so like it is
funny for people just to be like, well, that's funded by whoever
I don't know, whoever we hate.
Now, sure, bill Gates will justkeep that up, and so Big Bill,
big Bill.
I like that.
Speaker 1 (11:58):
Yeah.
Speaker 2 (11:59):
Big Bill owns all the farmland and he runs every
study and you can't trust any.
But here's my rat study by thistestical supplement.
But yeah, I understand Likeit's super frustrating, it
really is.
But like I have seen like a lotof your other stuff you do talk
about you know, like you knowthe muscle in the hypertrophy
and that sort of stuff.
So I mean I'd love to like getat least a little bit into that.
(12:20):
Make sure we do that, becauseotherwise I'll forget and then
we'll build a podcast, podcast,be over.
I'm like oh, I totally forgot.
Speaker 3 (12:27):
Oh yeah, we have talked about my favorite subject
, yeah, so that video I made isone of my favorite things
because it, I think, perfectlyencapsulates my thought process
of okay, I know, when we go tothe gym and eat protein and
stuff, our muscles grow, but how?
How?
So I'll tell you how.
So we have our muscles theexact same.
(12:50):
That's it.
That's some of the podcast.
Thanks guys, bye.
Speaker 2 (12:52):
See you soon.
You've been listening to InModeration.
Speaker 3 (13:02):
So it starts with understanding the very structure
of a muscle and the smallestfunctional unit, which is called
the sarcomere.
But if we back up, let'spicture a muscle.
Pick anyone you want.
Speaker 2 (13:15):
Let's say the bicep.
Oh no, you would not havebullshitted out of here.
Everyone thinks of the bicep.
Speaker 3 (13:22):
Anything?
Sorry about that, that was abad idea.
Okay, so start with a muscle.
And it kind of reminds me ofone of those, like you know,
those stackable doll or thisthose dolls were like, it's a
little Russian dolls.
We remember, yeah, so it's likeyou take one out and then it's a
little bit smaller and then itgets smaller and smaller and
smaller.
That's exactly what it's likewhen you look at the structure
(13:45):
of a muscle, and it's one of myfavorite things to talk about
and it's something that I try toI would try to make my students
so excited about in grad schooland some of them did so anyway.
So we start with a big muscleand our muscles are made up of a
bunch of smaller bundles ofthese things called fascicles
Now.
So if you took a cross sectionof a muscle, you would see just
(14:06):
a bunch of, like medium sizedcircles, and those are fascicles
.
Now, if we were to look at justone fascicle and you took a
cross section of that, you wouldalso see even more circles
within that, and in each ofthose fascicles is a singular
muscle fiber.
So now we're, like you know,two layers into the doll, so
(14:26):
we're like.
Speaker 1 (14:27):
We're like onions and ogres.
Speaker 2 (14:29):
Like onions.
Speaker 3 (14:31):
Yeah everybody.
Muscles are onions.
That's all Parfait.
Speaker 2 (14:38):
Do we all know Shrek?
Can we just spend the rest ofthe episode just quoting all of
Shrek?
Oh, there we go.
Speaker 3 (14:45):
So we've got the muscle and it's made of a bunch
of fascicles, and then withinfascicles we have muscle fibers,
and then within one musclefiber, our next layer down, or
the next, you know, smallestdoll, would be the myofibrils.
And then within that and thenwithin a myofibril, they are
made up of a bunch of thingscalled sarcomeres, and sarcomere
(15:09):
is the actual thing that doesthe work to make your muscle
contract.
It's what we call thefunctional unit.
In physiology.
When we think about organsystems, the smallest part that
does the work is called thefunctional unit, and the
sarcomere is what does that andthe muscle.
Speaker 2 (15:23):
So we have lots of those.
And the sarcomere we have tonsof sarcomere.
Speaker 1 (15:25):
Yes, so I'm the functional unit of this podcast,
exactly.
Speaker 3 (15:33):
You can be the sarcomere, that's fine, I'm good
with that yes, but if we want,guys, we could keep going,
because sarcomeres are actually.
There's another doll behind it.
Speaker 2 (15:43):
There's a secret doll , and then we call it
myofilaments.
Speaker 3 (15:46):
There's a secret doll and those are called the
myofilaments, which, if you'velistened to fitness social media
or taken a physiology course,those are the two myofilaments,
actin and myosin, and those arethe two things that go like this
there's a cross bridgeformation and they pull each
other towards each other andthat's called a power stroke and
(16:07):
, anyway, that's the responsiblefor the sliding filament theory
, which is how musclecontraction happens.
So, anyway, so that's so longstory short.
We just went, you know, fromthe whole muscle down to the
smallest.
We had that functional unitwhich was the sarcomere, and
then one step down from that arethose myofilaments, which are a
bunch of little bands ofprotein and now we need to get
(16:30):
more of, because we're talkingabout hypertrophy muscle growth.
We need to get more of thosemyofilaments, more of those
actin and myosin proteins.
Speaker 2 (16:38):
And that's where the fairies come in, that's where
the fairy dust is.
Speaker 3 (16:42):
Exactly, yep, yeah, and that's it so now we're done.
And so those, essentially thoseproteins need a lot of green
lights or go signs to startmaking more of those
myofilaments.
So that's where the steroidscome in and that's where Okay,
(17:06):
yes, so wait, was that not whatwe were referring to?
I?
Thought we were just all on alevel here we all knew what we
were talking about.
Yeah, you know what ourphysiology is so amazing?
We actually don't need any ofthat and the mechanisms still
work and we can still musclegrowth.
It's really cool.
Okay, so basically we have.
Speaker 2 (17:24):
We have all these Russian nesting dolls all
connected together.
Speaker 1 (17:27):
We're made of circles .
Speaker 2 (17:28):
And if they're all like pulling, they're all
working together.
So when you flex your bicep,you have just lots of these.
We'll say there's at least 10of them, there's lots of them.
There's just whatever many.
Speaker 3 (17:40):
There's probably more than 10.
Speaker 2 (17:41):
I would assume there's more than 10 sarcomeres,
right, like at least, yeah,hundreds of thousands, hundreds
of thousands of them right, allworking together.
So then you know, let's say Iwant to, you know, build some
more muscle, right?
So okay, so I'm gonna go to.
Speaker 1 (17:55):
So you want to take those 10 and you want to get 11.
Now I want to get.
You want to tear it up to 11.
Or with fractions here.
Speaker 2 (18:02):
So I'm gonna go to the gym and I'm gonna do some
resistance training where I liftweights and I lift things up
and I put them down, basically,and so how does the process of
building more muscle I know weeat protein and the protein has
amino acids Do we break thoseprotein downs, proteins down,
get the amino acids and thoseamino acids somehow make more
(18:25):
filaments and sarcomeres andstuff?
I'm assuming.
Speaker 3 (18:28):
Yeah, yep, yeah, exactly so.
Those, the proteins within ourmuscle, those actin and myosin
proteins, are made in a processas we've called muscle protein
synthesis.
And our whole body, our day today, life is just a cycle.
It's called protein turnover.
So we have muscle proteinsynthesis, or just protein
(18:50):
synthesis in general, andprotein breakdown.
Speaker 2 (18:52):
Right, because I think a lot of people get Sorry,
people just get stuck on islike you're in an anabolic state
or you're a catabolic state,where it's oh, you're either
growing or you're breakingthings down, and it's really
more.
If I'm right, it's kind of bothall happening at the same time
is just kind of a net gain or anet loss.
Correct, yeah, okay.
Speaker 3 (19:10):
Yeah, it's kind of like if you think about like a
monthly budget, like you're, youknow, maybe getting, and you're
getting paid a couple of timesa month, or you do a babysitting
job and you got a little bitmore there, but that doesn't
mean, like you know, if you make20 bucks one night from
babysitting, it doesn't meanyou're net positive for the
month just because you had anincrease, like you know it's.
It's a balance of, you know,what you make and what you
(19:32):
expend, or, in this case, theprotein that you build up and
the protein that you break down.
Speaker 1 (19:37):
So big bill is the steroids are big bill, paying
you under the table.
Speaker 2 (19:41):
Yeah, because I think people think of it like a light
switch or just like, or off,like okay, I'm anabolic, I'm
catabolic.
A catabolic is breaking thingsdown, anabolic is is building
things up, but really it's justboth of them's going on a little
bit of time.
So if you eat enough proteinover the course of a week and do
resistance training, then you,you know, sleep enough, all
these things.
(20:01):
Then you will be adding tothese, all these, you know,
different pieces that build up amonth, that make up a muscle.
Speaker 3 (20:07):
Yes, yeah, I do have a word on that idea in general,
but just to finish it.
So the main green lights thathelp these muscles grow, there's
three main things.
Number one resistance training,as we know.
Number two amino acids.
When your body sees an influxof amino acids, that will create
a very anabolic environment,which is why we say, like
increased protein.
(20:27):
Now, of course, that needs tocome in with a sufficient amount
of energy as well.
So if someone is in an extremecalorie deficit and they're
eating protein, that's not animmediate anabolic response.
It's, you know, in the contextof the entire system.
And the third one is our growthhormones, or growth factors,
which are regulated by a lot ofdifferent things.
(20:48):
And so when people, obviouslywhen people take performance
enhancing drugs, that severelyincreases growth hormone,
testosterone and stuff like that.
But even that's why, whenpeople talk about getting
sufficient sleep, it's becausethrough through cascade, it
increases circulating levels ofgrowth hormone and literally
helps you gain more muscle andso overall muscle hypertrophy.
(21:12):
If the main takeaways if thiswas a whole like too long,
didn't read for any of thelisteners, it's really just
amino acids, resistance trainingand sleep, I would, I would
love to get into, like it justlike give people something they
can take away and for like eachof these parts.
Speaker 2 (21:29):
So like okay, protein , how much protein should show?
Should someone get in the dayif they're trying to build
muscle?
I've heard somewhere anywherefrom like 0.5 grams to one gram
of protein per pound of idealbody weight or whatever weight
you're trying to achieve.
What would you?
What would you say, how much?
Speaker 3 (21:46):
yeah, there are.
It's hard because I know youguys have talked about this in
the podcast also there's so muchnuance and there every single
person is just so different.
You know, I really if, ifyou're really passionate about
muscle building and you justlike you're really wanting to
take to that next level, youknow, I think anywhere from 0.6
(22:10):
or 0.8, a really 0.8, to like1.2 grams per pound, and that
really depends on the person.
But you know there are somepeople who that that's also just
really hard in general, and soI think a great place to start,
if you're not even close tothere, is like add in an extra,
you know 10 grams of protein acouple times a day or once a day
(22:30):
.
You know like making thosethose small steps, and so you
know, and I think but I mean,that's just an anecdotal
experience I, you know I startedwith that 0.8 to 1 gram per
pound and that's prettyconsistently what I hit these
days too.
But it's people have have six.
It's the thing is like peoplewill have success doing one.
Speaker 2 (22:51):
People have success doing more and doing less
Because you said like oh youknow if you're, because a lot of
people like whoa, that's a lotof numbers, I'm the math, what
the hell's going on?
Speaker 1 (22:59):
Hold on a second Like how about you use two different
measurement systems there, butthere's a good measurement
system in freedom units.
Speaker 2 (23:08):
and then there's whatever everybody else in the
world uses.
It's fine.
Like I'm a little confused withall of it because you know it
doesn't make any sense.
So why don't I just add alittle bit more protein and so
like one meal, why don't I justpick a meal, add a little bit
more protein into that meal?
That's enough for now and youcan always go from there.
So I would say you knowanywhere from around like point.
(23:28):
Yeah, 0.7 to one gram per poundof ideal body weight is great.
If you don't even want to getto that, just add in a little
bit more protein.
Well, yes, protein powders arefine.
I get the ass so often.
Are they going to destroy mykidneys?
It's just protein.
It's protein from food.
They take it from plants, orwhey, which is milk, and they
make it into a powder and it'sjust convenient.
It's not steroids, it's notgoing to make you blow up, but
(23:49):
it's just a convenient source ofprotein to your protein?
Speaker 1 (23:51):
Are you sure?
Because Eddie Abbott has toldme that it's poison for your
body.
Speaker 2 (23:56):
It's terrible and it's it's.
I did none of it makes anysense.
Speaker 1 (23:59):
But I mean then turn around and have cheese right.
Speaker 2 (24:02):
It doesn't, I just it's.
Oh, it's such a thing.
Speaker 3 (24:05):
And that's the problem I think with these, like
said, colloquial understandingsof fitness and nutrition and
physiology is people will callprotein powders poison.
But if you think about you knowour DNA is encoded with 20
amino acids that are used formuscle protein synthesis and, as
you guys, as we've talked aboutin all of our videos, you have
(24:27):
our essential and non-essentialamino acids and a complete
protein is one with all nineessential amino acids that our
body can't make.
And guess what?
Those nine essential aminoacids are in cheese, they're in
whey protein, they're in animalproducts, they're in some plant
product Like there.
Our body recognizes them asamino acids and I think it's
just.
It takes yeah.
Speaker 1 (24:47):
It's almost like we have a digestive system to break
things down to their basicamino acids.
Speaker 2 (24:53):
Eat food, have protein powder if you want.
You don't need it, you don'tneed the extra stuff, you don't
need BCAAs, you don't need allthe other stuff.
You know, just keep it, keep itbasic, okay.
So we've got that kind ofprotein down.
Obviously we need, you know,sleep.
You know, and I generally, as Iwork in sleep medicine, I would
say you know, try and get sevento eight hours a night,
obviously things.
I'm a new father Like shithappens, like you're not going
(25:16):
to get exactly what you wantevery night, but just you know
you would say, do your best toget.
You know what sleep you can.
And then you know, as far asresistance training, I'm kind of
curious your thoughts on likeyou know someone starting off,
kind of what you know, maybeyou'd recommend just for like
and sort of like getting intothe resistance training.
Speaker 3 (25:33):
That's a great question.
I think there's definitely to acertain extent there's like
this dose response relationship,meaning you know, the more in
general, the more days per weekyou resistance train, if you go
from one to two, two to three,three to four, there's generally
going to be an increasedresponse.
(25:55):
So you're going to see, youknow, more growth the more
frequent you do.
You know, I have some of myclients like I have some people
who are in college and cancommit to two days a week and I
have some people who just lovegoing six days a week and it's
one of those things like mynumber one question when I have
clients is how many days?
(26:17):
Think about your life, yourresponsibilities, what you have
going on, how many days can youcommit to going?
I always recommend at least two.
The, the, the guidelines, thephysical activity guidelines
also recommend at least two.
So, yeah, minimum two.
And if you can commit to moreand enjoy it and it's like your
(26:37):
favorite method of exercising orit's, yeah, it's a method of
exercising you enjoy, yeah, upto.
You know, depending onintensity, you can be up to like
six.
Speaker 2 (26:48):
I think that's a great piece of advice, starting
off with two.
You can get a lot of resultswith two, like you know, just a
couple of times a week.
People think, oh, if I work outfour nights, four days a week,
I get double the progress.
No, it's, it's not.
It's not an exact, it's, it's.
You know, two is great and thenyou'll get a little bit more as
you go up.
But starts, you know, it'salways good just to start
(27:08):
somewhere, and I see so manypeople that are like I'm going
to go five times a week.
You don't have time for that.
I love what you said, ashley.
Like you talk to them, like hey, how much time can you
reasonably put into this?
Like listen, you've got allthis stuff going on in your life
and you're like I want to dofive, six days a week.
Come on, like just a couple ofdays a week is great and you'll
be, adding all those sarcomeres,fairy dust and the other things
(27:29):
that are.
Speaker 1 (27:30):
Another thing is sometimes people talk to me
about they're not able todedicate like an hour right
Every day.
You don't have to go an hourand you can break it up into
like 10 minutes.
Here and there.
You hit your quads in themorning, do a couple of
exercises for quads.
Maybe you have some time.
(27:50):
In the afternoon you can hityour chest before bed, you can
hit your triceps, whatever.
You don't have to do it in onefull hour.
Speaker 2 (28:00):
And you know we definitely covered a lot of this
with, like you know we can raidin on.
So you know, I just wanted totouch on a little bit but since
we got Ashley, we got more oflike the physiology and stuff.
I definitely want to get intothat.
Like I'd love to know more,like you know, when it comes to
electrolytes, mostly what I knowabout them it's what plants
crave, but besides that I knowthat it's important in muscle
and muscle contraction and thatsort of thing.
(28:21):
So you know, give me, can yougive me, a little bit of the
deal with like and important insea salt no wait.
Speaker 1 (28:26):
Himalayan salt no wait.
Celtic salt no wait.
Whatever salt, there's always anew salt.
Speaker 2 (28:32):
My God, there's every time.
Why are we for your margarine,water and salts and like the
things we put in basic shit?
We need God, it's so much.
What?
Yes, give us the magic I thinkeverybody needs to have.
Speaker 3 (28:46):
Yeah, it's actually if you go to the link in my bio.
Speaker 2 (28:51):
There's the special salt.
It's none of the salts.
If you can't, don't use any ofthose.
Speaker 1 (28:56):
Promo code RockGirl6743.
Yes.
Speaker 3 (29:01):
Yeah, if you just click on the link and use my
code, I'm not going to tell youany details.
But once you buy it, that's allI'm just.
You'll see.
Speaker 1 (29:11):
You just take a little grain and you put it on
the tip of your tongue and itabsorbs into your body and
everything is better.
Speaker 3 (29:18):
I saw one of my favorite like cooking creators.
I'm just like literallyobsessed with their content.
They recently were talkingabout only use this salt because
it has minerals.
I'm like, oh gosh not you too,I'm everywhere Electrolytes.
Why are they?
Why do we need?
Speaker 2 (29:33):
them.
Why do we need?
Speaker 3 (29:39):
them, so they pretty much act Well.
They're essential in a lot ofdifferent processes in our body.
The first thing that comes tomy mind probably one of my
favorite topics is called thesodium potassium pump, which
establishes our resting membranepotential in our neurons.
(30:00):
So, to put that in English, sowe have our brain and then we
have our nerves that travelthroughout the rest of our body
and in order for our eyes toblink and for our mouth to move
so we can talk or to youlistening, right now you're
having an auditory input intoyour ear that's traveling to
your brain and then making senseof it.
(30:21):
This is all happening.
Magic Neurons yeah, magic thefairy dust and that's it.
So thank you.
Oh my gosh.
This is all happening throughlike signals or nerve impulses.
Also the what we call them inphysiology is action potentials,
and that really happens fromwhen signals travel across
(30:47):
neurons.
It's what we call actionpotential propagation, and so we
have something called theresting membrane potential in
our neurons.
So the cells and really thefunctional units of our nervous
system, which is our brain andspinal cord and the nerves, are
(31:07):
neurons, and you know that'swhat.
Obviously, like I just said,that's where the impulses travel
through.
They are.
They have this charge to themon the inside and outside of the
cell and those charge, thosecharges are established by
electrolytes, those minerals ina solution.
So sodium has a charge, apositive charge, in water,
(31:29):
chloride has a negative chargein water.
You know we've got potassium,magnesium, all these different
ions that exist in water withcharges.
And Sorry, without getting tootechnical, we just so the
perfect balance of sodium andpotassium inside and outside of
our nerve cells and for that totravel down the nerve cells
(31:51):
perfectly is literally how anyof us can think and do anything,
and so I just that's what Right.
So I know it's all important inmuscle contraction.
Speaker 2 (31:59):
Right, you need sodium and that's why you'll see
rehydration drinks.
You know, like your Gatorade'sor whatever, they'll have sodium
.
They'll have these things andcorrect me if I'm wrong.
Like I mean, you both probablymaybe even know a little bit
more than I do, but like I knowthe prime.
You guys have heard like aboutprime, the energy or the
rehydration formula, thatthey're always like kind of
dogging on Gatorade because likeoh, it's got sugar First off.
(32:22):
It's for athletes who aresweating and like sugar is
calories and they gotta needcalories and they kind of need
energy, which, yeah, it's notmade for people just to be
sitting Literally asking for thereactions.
It's so silly.
And also what I find funny isthey're like oh, they have like
270 milligrams of electrolytes,we have 271 or whatever it is
(32:42):
Like.
It's just like one more, butthey add a ton of potassium
instead of sodium and so likefrom what I'm, I am just basic
understanding it's like no, weneed a little bit more sodium
than we need potassium, and he'sjust kind of loading it up with
potassium because potassium isdoesn't have a strong of a taste
, as sodium is, like you know,really salty, so it's got to
kind of ruin the taste of yourdrink.
Speaker 3 (33:01):
So yeah, especially in the context of oral
rehydration solutions, and youknow things that make you
dehydrated, like sports ortraveling or humidity, stuff
like that.
Speaker 2 (33:11):
Right.
Speaker 3 (33:13):
A balance of our electrolytes is so important.
And so if you're just taking inpotassium, that's like you know
and a dumb down version isalmost like taking in one soul
macronutrient and thinking thatthat's healthier than you know.
The a good balance of all ofthem, kind of thing.
Like we wouldn't call someonehealthy if they're only eating
protein or they're only eatingcarbohydrates.
No, like you need all of thosedifferent macronutrients.
Speaker 2 (33:35):
We really learned.
It's about marketing.
Speaker 3 (33:37):
Bollywood classicies and different.
And what's funny about themdogging on?
Speaker 1 (33:41):
the sugar is.
The sugar serves a secondarypurpose.
In addition to beingcarbohydrates, it helps increase
the absorption of thoseelectrolytes.
Speaker 3 (33:50):
It's a secondary active transporter across the
trans, across the membrane.
It's a really cool method of it.
It's just so cool how ourbodies do stuff like that.
And I think I just rememberbeing kind of disappointed when
the, when prime first came outand they were marketing of why
it's so much better than all ofthe other drinks and they were,
you know, dogging on sugar anddogging on sodium, and I think
(34:12):
this is such an issue with thedivide between understanding of
what human science is and justtrying to market health, and
those are separate things thatreally shouldn't be separate.
And so and I think it, Ipersonally think it's it's deep
rooted.
There's this like hatred ofsodium also, and I think it's
deep.
It's just kind of like the waythat diet culture has evolved to
(34:36):
today, because sodium too muchof anything is too much.
As we know, sodium can makepeople swell up and then it
makes them feel bloated and thenit's like it's a I think it's a
body fit or like a, the feelingof being bloated and stuff like
that.
I just think it goes back totoxic diet.
Speaker 2 (34:52):
Sodium is an interesting one because it's
kind of like we're going backand forth with everything we've
talked about before with, likesaturated fats and sugar, like
this is bad, now it's good.
Sodium is one of those thingsthat has been demonized,
understandably so, for certain,because we are getting.
We generally exceed most peoplegenerally exceed the amount of
sodium they need in a day.
If you have heart diseaseyou're at risk for it.
Having nexus sodium isproblematic.
(35:14):
But now we've kind of turnedaround and you know a lot of
people are saying like no, youneed sodium, sodium is good, but
only sodium from pink Himalayansalt, celtic sea salt, whatever
, because those have minerals,yada, yada yada.
So yeah, it's interesting tosee this turn.
And now prime is a prime exampleof good marketing.
If you told me like what's goodmarketing?
Like, look at prime.
(35:34):
Because they're like oh, sugarbad people, no, sugar bad.
So we say sugar bad too.
We use little sugar, they useelectrolytes, we use more
electrolytes.
Which one which electrolytes,doesn't matter.
They discuss in what forms andwhat quantities, again, doesn't
matter.
We have little sugar, we havemore electrolytes.
So it's really for the averageperson it's tough, because they
(35:56):
hear these words like I knowsugar is bad, I know my body
needs electrolytes, and so primesays they have less of one,
more of another, and so I'mgoing to buy it.
And it's just like when youlook at it and then they hire
you know, like famous people inthe UFC and whatnot to say they
drink it.
There's no fucking way thesepeople these actual athletes are
drinking prime.
They're throwing that shit inthe trash.
That is garbage to them.
(36:18):
I mean for you the averageperson who's just like sitting
on the couch.
Sure you could drink it.
It makes water taste bad.
It's got circle O, so it makeswater taste better.
And sure it's got somepotassium, and most people
aren't getting enough potassium,I guess.
So you know, if you want todrink it for that, fine.
But as an athlete, get theirthrone, that shit in the garbage
and they're drinking actual.
Oh my God, the liquid IV.
(36:39):
You know like liquid IV that's.
I see people like oh, look, howmuch sugar is in it.
There's a reason it's forathletes, are you come?
on work with me a little bithere.
Glucose is right, Our primaryenergy source, carbohydrates,
glucose.
They need that, it's quickenergy.
Oh, that's, that's myfrustrated right Anyway.
Speaker 3 (37:03):
Yeah, and it's, it's as like, like you were saying,
yes, it's, it tastes good andit's a source of potassium, but
it's like and I know, I knowthis, this doesn't happen.
But it's like, be so precisewith your marketing, because
otherwise it just confusespeople and it just perpetuates
this echo chamber of justmisinformation about how the
body works and and what's goodand bad, and toxic and non-toxic
(37:28):
.
Speaker 1 (37:28):
Yeah.
Speaker 3 (37:28):
Our favorite words.
Speaker 2 (37:29):
That's a lot, so I mean, would you recommend
anything for like specifically?
You know someone going to thegym like, hey, I'm just going to
the gym, you know, should Ijust drink water?
Is that fine?
I usually tell people like youcan throw like a flavoring
packet in it to make it tastebetter.
A little bit of caffeine.
I like caffeine, buteverybody's different.
Some people are sensitive, Somepeople don't feel it at all.
You know, you kind of just haveto find what works for you.
(37:51):
I mean, that's kind of what I'mon.
Speaker 3 (37:53):
Yeah, that's exactly what I would recommend is just
find what works for you, like ifit's if you and if water is
fine to you.
But it's more fun when it's ina cute water bottle like, do
that.
Like that's how I like to do it,or if it's you know, those
flavor enhancers or the caffeineinfused flavor enhancers, or
even a left-wing packets, if itjust tastes good to you, like,
(38:14):
find what works.
But the biggest thing I think,is just don't just be cautious
when people are telling you youknow, this is how you have to do
it, otherwise X, y and Z willhappen.
Speaker 1 (38:26):
Coming soon.
Really, it's not even that Inmoderation brand cute water
bottles.
Speaker 2 (38:31):
I would sell a cute water bottle.
Speaker 1 (38:32):
Let's go.
Speaker 2 (38:33):
I'd sell a fuck out of a cute water bottle.
I'd put like I don't know alittle Hello.
Kitty, maybe or something LikeI don't.
Speaker 1 (38:38):
I mean obviously not that because we get to, but like
just looks looks just notenough like it.
Okay, Liam, we're putting onlike cute anime TV versions of
my cat and your dog.
Speaker 2 (38:50):
Yeah, stuff like that , that's what I would go with
for like a cute water bottle,and I think that we could sell
the fuck out of that Heck yeah.
Maybe we could get one of theones where you put the little
fruit in it, because that alwaysseems like, you know.
Speaker 1 (39:03):
Maybe we could Fruit infusers, yeah, yeah.
Speaker 2 (39:06):
The fruit infusers.
We could say something aboutdetoxing or whatever.
Like fuck your kidneys, drinkthis, or something like that.
I feel like people would buythat right.
Like am I?
I feel like I'm crazier.
Speaker 3 (39:17):
No, and then you can put sarcomere on there.
So, sarcomere, fairy dust goingat you.
Speaker 2 (39:23):
Drink, drink up, bottoms up, bro.
We would make such a goodfucking water bottle.
We kill it.
Speaker 1 (39:30):
I'm adding this to the merch list.
Speaker 2 (39:31):
Yes, we're gonna go to the next yeah.
We've got this, and can we?
I want to put it what's like,electrolytes is what plants
crave, because I always, I justI fucking love that, Like that,
like that's just a great quote.
People love it.
All right, we'll fucking, we'lltroubleshoot this later, we'll
figure it out.
But guys, everybody listening,look out for the next water
bottle.
I am I'm ranting in my jokingvoice, but I'm serious about
(39:55):
this.
We will be coming out with anawesome water bottle.
Speaker 1 (39:58):
Heck, yeah, yes.
Speaker 3 (40:00):
We'll encourage people to be hydrated.
I love it, yeah.
Speaker 2 (40:05):
I mean, there's so much, it's just there's so much
marketing, and like I see thosevideos of people like I put I
don't know God what honey andsalt together and like I put
baking soda in there too, Causefuck it, why not Like alkalizes
something, and that somehowgives me the craziest.
Speaker 1 (40:23):
No, it's.
It's important that you putlemon and baking soda together,
because you need to.
Speaker 2 (40:29):
You need to have that acid in base, yeah, and then we
can balance it out.
Our body balances things out.
We need to balance out our food, oh yeah.
Speaker 3 (40:40):
Some people never took organic chemistry and it
shows.
I'm just kidding, I'm kidding,I'm joking everyone.
Speaker 1 (40:44):
No, you're not.
Speaker 3 (40:45):
Oh gosh.
Speaker 2 (40:50):
Oh, I wanted to ask something.
I just remember.
I want to ask something.
Muscle types.
I'm glad I remember this, causeI was like I'm going to forget
this.
There's two types of like themuscle.
There's like fast twitch andslow twitch, right Like that's
like yeah, there's muscle types.
So there's fast twitch, like youknow, like sprinters and stuff
you know go real fast, and thenslow twitch is more, like you
know, longterm, you knowendurance, runners and stuff
(41:11):
like that.
As far as I am aware of my dumbbrain, mostly it's like genetic
in what, like people have fastor slow twitch.
You can't, like you know,change it for the most part.
And some muscles, like maybecalves, have like slower twitch
cause they're more for likelongterm endurance and other
muscle.
But like, so tell me, if I'mright, what's, what's, what's up
with that, like with the things, tell me things.
Speaker 3 (41:31):
What?
Yeah, exactly, no, you're right, right on it.
So we've got three.
So there's, there's flap, ingeneral, fast twitch and slow
twitch.
If you've taken a fysiol, ofcourse, it's generally oh, this
is, I wouldn't have to look backon this.
I think it's slow oxidative.
Yeah, it's slow oxidative, fastoxidative and then fast
(41:53):
oxidative glycolytic orsomething like that, which is
really just the name, is reallysummarizing it's metabolic
properties.
But they're also called becausethis makes perfect sense type
one, type two a and type two X,and each muscle will always have
(42:14):
a combination of all of them.
And you know when we thinkabout yeah, just like you said,
liam, so our, our posturalmuscles are back, our rectus
spinae has a lot of it'sprimarily that type one.
I guess I should explain thetype one is really like low
threshold.
It can work for a very, very,very long time, but it can
(42:35):
produce a lot of power, which isgreat when we need to do things
like sit up straight or standup straight.
So we see those in our back, inour calves, because they can
help us stand or help us sit upfor a very long time without
getting super fatigued.
And then we have our type two aand type two, x, and those are
things, you know, if that makereally really strong, really
(42:56):
powerful movements, they can.
They're so, so strong and theyproduce so much power, but they
don't last very long.
And so when we think of thing,you know, when we're sprinting
we're using our, our quads, alot, and so our quads have a lot
of those type two, those typetwo fibers.
So, yes, all of it in.
To answer your question, liam,all of our muscles will have a
(43:18):
little bit and just human nature.
Some of our muscles will havedifferent proportions of them,
but it's largely determined bygenetics and it can be
influenced by training to anextent, but it's just, it's one
of those things that it dependson you know, how long you've
been training for age, sexgenetics also.
(43:39):
So there's a lot of differenttypes of physical exercise.
Speaker 1 (43:42):
Clearly, I am primarily type two, x, because
the X stands for extreme and weknow how extreme I am.
Speaker 3 (43:50):
Yeah, as a skeleton.
So physiologist I can confirm.
Speaker 2 (43:55):
Because, yeah, I've always seen, I've seen videos of
stuff people like you have towork, do these exercises to you
know, get this muscle type ofyou, know more of this muscle
fiber and that.
But for I just wanted to makesure, like it's pretty much just
genetic, you know it all, Ithink.
I think in just like in termsof, like making videos or making
content you want to, you wantto pick something that's just
(44:19):
that sounds sciencey, right,like it's got to sound sciencey
and it's got to have some basisin reality.
But then you kind of have totake a left turn and make up
your, because then you are theonly one that that can give this
information.
So you're like, okay, there'stype muscle fiber types.
Yes, that is correct, there'stwo types.
There's fast twitch, there'sslow twitch.
(44:39):
Okay, now I am going to giveyou these specific exercises, so
that will only so you'll getmore of these muscle fibers, and
so like and now it seems likespecific information that I have
and more people come back to me.
So I feel like you know I've themain thing we've learned on
this podcast over after 27episodes or however many were on
(45:00):
.
I use it at the beginning.
I already forgot.
Doesn't matter, is that we'rereally learning how to like
grift people.
Well, I think by the end ofthis, everyone listening and all
of us are going to know so wellhow to make, like you know,
content that can really thatreally target people.
Speaker 1 (45:18):
We're all going to become professional grifters.
Speaker 3 (45:20):
It'll be so good, yeah, and that's exactly the
point, right like that's whatyou know, we push on our pages
and stuff like that.
So I'm glad this is working sowell.
Speaker 2 (45:30):
I'm just sitting here thinking, I'm just thinking
about more muscle.
I mean what about there?
What if there's three muscletype fibers, like?
What if I say like there's athird one that scientists
haven't found yet?
There's so many avenues I couldtake.
It's crazy.
Speaker 3 (45:41):
There are type two B muscles, that those are only
found in mice.
Speaker 2 (45:46):
Well, that's what the science.
But I could say like what ifyou, this special supplement
will give you those muscle fibertypes?
Those will increase that inhumans.
It's so good.
Speaker 3 (45:57):
And think about who finds those in mice.
You just can't even believeanything.
Speaker 1 (46:01):
So what are those researchers know, you know All
you have to do is just not saythat the study was in mice.
Speaker 2 (46:08):
You know there's funded by someone or whatever it
doesn't matter, it's just, youknow, flash up on the screen.
Man, I'd be so good at this.
You guys do the rest of theepisode.
I'm going to sit here and thinkabout how I can grip this.
Speaker 1 (46:21):
So, to sum up this entire episode you're made of
circles, there's a muscle fairythat gives you muscles, and
Liam's becoming a grifter.
Speaker 2 (46:30):
Okay, good night everybody.
Russian nesting dolls, butcircles, whatever go, study
rocks everyone.
Have a good day.
Speaker 3 (46:40):
And for anyone listening.
If you just want a fun fact tocarry around and your noggin,
just remember that the sarcomereis the functional unit of the
muscle.
And if you ever want to talk tome about it, let me know,
because it's so fun.
Speaker 2 (46:51):
Come to me with all sarcomere related questions.
Speaker 1 (46:57):
Well, I mean, on that note, you need to tell
everybody where to find you.
Speaker 2 (46:59):
I guess she showed.
Speaker 3 (47:02):
Probably yeah.
That's where a lot of myeducational videos are, and then
I'm trying to move them toInstagram also, and that's
Ashley Freeman.
Speaker 1 (47:15):
Nine seven what no underscore?
Speaker 3 (47:16):
you can find me.
Speaker 1 (47:18):
Was Ashley Freeman underscore taken.
Speaker 2 (47:20):
That's what I was thinking.
It was probably.
Speaker 3 (47:25):
Actually on Instagram .
So Ashley Freeman nine seven onInstagram was taken, or no
sorry.
Ashley Freeman nine seven ontech talk was taken, so I was
like I'll have to do anunderscore, but now I people
usually are consistent.
Speaker 2 (47:36):
I know you're messing up New thing now.
Speaker 1 (47:40):
This coming from the guy who has underscores in his
Instagram one, but not as ticktock one.
You know it's the same words.
Speaker 2 (47:50):
Okay, listen, we're here.
Speaker 3 (47:58):
Change it to sarcomere or ask me sarcomere or
something like that.
Yes, but what you can do ifyou're interested, you can just
ask me for my underscore on techtalk, and then there's that
Instagram button right therefrom my profile.
Speaker 1 (48:10):
so just just do the cheat method.
Speaker 3 (48:14):
Really centralizing it for everyone.
Yes, that's where you can findme.
Speaker 1 (48:20):
Okay, but before we kick you off, we need to hear
about creatine, because everyonewas asked about creatine and
you talk about creatine a lot.
Speaker 2 (48:29):
Yeah, we didn't talk about creatine.
We're going to get out of that100 times if we don't.
Let's, let's, let's speed runthrough creatine.
Okay.
Speaker 1 (48:36):
Speed run.
Speaker 2 (48:36):
Okay, I've got the stopwatch and go Okay, creatine
what form of creatine should Itake?
Creatine monohydrate how many?
How much should I take?
Speaker 3 (48:46):
five grams is fine.
I'm going to ask you, should I?
Speaker 2 (48:48):
take it on days I rest, or should I?
Should I only take it on days Iexercise?
Speaker 3 (48:51):
Take it every day, days you rest off take it every
day.
Speaker 2 (48:54):
Does it matter when I take it?
Speaker 3 (48:55):
Nope, just be consistent.
Speaker 2 (48:58):
Give me a short summary on how it helps me in
the gym.
Speaker 3 (49:03):
Make it short Make it short, make it short Come on,
come on, come on.
It helps with energy.
Speaker 1 (49:09):
You're being graded on this, yeah.
Speaker 3 (49:10):
It helps with energy production.
Speaker 1 (49:12):
There you go.
Speaker 2 (49:13):
Energy production so you can make it had more force.
It's not steroids.
Speaker 3 (49:17):
It's not steroids, and a note on it In one workout
it can help give you that extrato get an extra couple reps, and
so when you're taking it overtime consistently is really how
you see that meaningful change.
Okay, sorry.
Speaker 2 (49:32):
Okay, does it make me lose my hair?
Speaker 3 (49:35):
No, no, it won't.
Speaker 2 (49:39):
You're just like absolutely not.
I can ask that a lot, god.
Speaker 3 (49:44):
I will not.
Speaker 2 (49:46):
Do you got anything else, rob?
Speaker 1 (49:47):
I feel like that's how bad is it going to bloat me?
Oh, the bloating yeah.
Speaker 3 (49:54):
If you're properly hydrated, it's not going to blow
you.
I have a whole reason.
I have a whole Should I?
Speaker 2 (49:58):
cycle it?
Should I cycle it?
Do I cycle?
Speaker 3 (50:00):
it no cycle, no loading, just take it and it
will be fine, yeah.
There you go.
There are people who have.
If people have said they feelbloated when they take it, it's
for a reason independent of thecreatine.
It has to do with hydration.
I have an entire video on that,not to plug myself but just to
if you're wondering, like, howdoes that even happen?
But all that to say it's notinherently dehydrating.
Speaker 2 (50:25):
Okay, so it's great On that note.
Speaker 1 (50:27):
I also want to add that, like if you are having
digestive troubles taking oneform of creatine, try a
different form.
It's not the creatine, it'swhat it's bound to that's
causing you to have thosedigestive troubles.
Speaker 2 (50:39):
That's the only time you should not get mono hydrates
if you're having troubletolerating.
So it's great.
It can give you an extra rep inthe gym and therefore lead to
more muscle growth.
It's very effective.
Our body naturally makes it getwhatever form is third party
tested and cheap on Amazon.
It doesn't matter.
Speaker 1 (50:54):
Can I give it to my cat?
Speaker 2 (50:55):
Can I give it to my cat?
Speaker 3 (50:57):
We'd have to look at the data.
I want a muscle cat.
Speaker 2 (51:00):
I don't know if you can.
I mean they eat meat, so like Iwould assume it's fine.
I don't know.
Speaker 1 (51:08):
Can teenagers take it ?
Speaker 2 (51:12):
Yeah.
Speaker 3 (51:13):
I've done a lot of.
There's a lot of research onthat.
There's also a lot of researchon creatine and children looking
at exercise experiments, likeyouth and they because they're
short term studies, they do likeloading phases and these kids
tolerate 20 ish grams ofcreatine a day with literally no
adverse events.
So no shit Cool.
Speaker 2 (51:34):
Yeah, that's awesome.
So give kids random supplements.
That's basically what we want.
Give your children differentsupplements and see what happens
.
Speaker 3 (51:42):
Maybe it'll be great.
That was just to the point ofit's very well tolerated for you
.
Speaker 2 (51:47):
Maybe we'll turn into Spider-Man.
We don't know, we can't say, wecannot say.
Speaker 1 (51:52):
Disclaimer do not give your child anabolic
steroids.
Speaker 3 (51:55):
Yes, that's important .
Speaker 1 (51:58):
I don't know why I have to say that I've listened
to this episode and all I tookaway from it.
There are parents that do that.
Speaker 2 (52:03):
Just don't give your kids steroids.
There was a bunch of stuff theyreally drove home the fact that
you shouldn't give your kidssteroids.
It was very weird, but youshould listen to it.
Speaker 3 (52:14):
Yes, also, don't forget the sarcomeres.
Welcome to In Moderation the show where we
give you a moderate dose of infosarcasm and we already know
we're not approved.
Speaker 1 (00:18):
In this corner of Episode 16, we have your host,
Liam Layden.
Speaker 2 (00:25):
Oh, this still feels weird, even though I changed my
name, like two years ago.
Speaker 1 (00:31):
And in the other corner we have your guest
weighing in at way smarter thanboth of us combined.
Speaker 2 (00:37):
Ashley Freeman, see I thought you were going to go
with weighing in at I Don'tJudge Women's Weight, or like I
won't comment on a women'sweight or something like that.
That seems like a pretty safeway to go, but you just like
just glaze over all of that.
Speaker 1 (00:54):
So how's it going, Ashley?
Speaker 3 (00:56):
I'm good.
How are you guys?
Speaker 2 (00:58):
Oh, you know, hanging in there, baby life.
It's always fun getting spit upon changing your shirt like
five, six times a day, doinglots of laundry Awesome, oh my
gosh.
Speaker 1 (01:09):
I would say that I don't know nothing about that.
But you know, new kitten meanshair balls all over the place,
so I'm also cleaning upeverything.
Speaker 3 (01:18):
Nice Well it's like the same what you guys are going
.
Speaker 2 (01:24):
It's like exactly the same.
Well, since we've got Ashley onthe show, I think you know
we're all going to talk aboutwhat she's known for, what
people want to hear.
Petrology Ashley, how did youget into studying rocks?
Because I always found themreally boring, you know, like
they're just kind of there andeverywhere, but you went to
university for it.
What got you interested in thestudy of rocks?
Speaker 3 (01:47):
Oh yeah, Thank you so much for the question.
Speaker 2 (01:50):
They.
Wow, I know I caught you offguard with the thing you've been
studying for years.
It's very weird, I don't know.
I always like trying the ones,because the square ones and
round ones are so easy to find.
Speaker 1 (02:07):
I prefer oblong myself.
Speaker 2 (02:08):
Oblong, that's a good one.
Speaker 3 (02:11):
Oh nice.
Oh, do you wait?
Do you not study Petrology?
Speaker 2 (02:15):
Because if I have my notes, they're going to be
completely useless.
Speaker 1 (02:18):
I may have sent Liam the wrong notes.
Speaker 2 (02:20):
I've just got all these questions.
Speaker 1 (02:23):
That's what you get for that little hidden gem that
you left me in the last episode.
Speaker 2 (02:28):
Oh shit, it's like what's the shiniest rock?
Okay, maybe, ashley, you shouldtell people what you're
actually known for.
I guess.
Speaker 3 (02:42):
Yeah, I can start with a background of, I guess,
what I do on TikTok and thenalso my education, because they
very much go hand in hand.
So if you've seen me on TikTok,I very generally share
evidence-based fitness,nutrition and physiology content
.
But the history of what led meto there was so last year.
(03:05):
Already last year in May, Igraduated with my Masters of
Science in Health and HumanPhysiology.
Speaker 1 (03:12):
And rocks.
Speaker 3 (03:12):
Emphasis and skeleton and rocks.
Yeah, number one rocks, numbertwo human physiology.
So yeah, I do really bigpassions.
So overall I just I study thehuman body and I've done
research on it.
I did a research project ingrad school.
I taught human physiology.
In grad school I worked as ateaching assistant but kind of
(03:35):
has some history on that.
I came into undergrad as a humanphysiology major, originally
thinking that I wanted to go tolike med school or PA school or
something of the sort.
And so when I was in undergradI started working as a nursing
assistant in an inpatient cancerunit and once I graduated from
(03:58):
college with a degree in humanphysiology, I actually spent two
years full-time working as anursing assistant in the
inpatient cancer unit and reallyloved learning about cancer,
caring for people.
And during those years Iactually went through two rounds
of PA school applications anddidn't get in.
The place I was applying to isone of those places where you
(04:19):
have like a thousand peopleapply and they take 25 and it
just wasn't in the cards for me.
And so from there I was tryingto think critically of what is
it that I really love?
It was definitely humanphysiology.
I really love learning and Ireally love teaching, and so I
found, honestly, the perfectprogram, which is what I just
graduated from last year.
(04:41):
So it's a Masters of Science inHealth and Human Physiology
with a thesis track.
So you do like coming up with aresearch project and proposing
it and defending it and stufflike that.
So mine was about skeletalmuscle metabolism within cancer
and then I got to, alongsidetaking classes, work as a
(05:01):
teaching assistant for twoclasses Human Physiology Lab,
and then Nutrition and Health.
So that's kind of I'm gonna behonest.
Speaker 2 (05:09):
When you said you work with cancer patients and
then you said I went through tworounds, I was like of chemo.
Speaker 1 (05:14):
Like you just decided , just I went through two rounds
.
You just randomly go throughchemo.
Speaker 2 (05:19):
I wanted to feel what they were feeling.
I wanted to understand whatthey were going through, and so
I just did it as a show ofsupport.
Speaker 1 (05:28):
But I remember, so you obviously.
Speaker 2 (05:31):
I've watched a lot of your TikToks.
You talk about muscle andbuilding muscle, the breakdown
of muscle, that sort of stuff.
So is that kind of what got youinterested in?
I know with cancer patients alot of muscle wasting happens a
lot during cancer treatments andduring cancer.
Is that part of it that kind ofgot you interested in the study
of muscle?
I guess?
Speaker 3 (05:49):
Not exactly.
I mean, I wish it worked outthat way perfectly, but it
honestly was just one of thosethings that it just kind of fell
into my lap or just a lot of.
It was a huge almostcoincidence I guess that's not
the right word, but it was.
I knew I wanted to study cancerand I always had a huge
(06:10):
fascination In undergrad.
Out of all the systems westudied in the human body, the
skeletal muscle was definitelyone of my favorite systems and I
think muscle is just thecoolest organ.
But the lab I joined is actuallya cancer lab Overall it's the
Cancer Cacaexia Lab, and it justso happened that one of our
(06:32):
collaborators so I joined thelab in my mentor.
She's a PhD scientist.
It just so happened that one ofthe collaborators that she had
been talking with about aproject that ended up being my
thesis.
He just so happened to be thegastrointestinal oncology
surgeon that I used to take careof his patients when I worked
at the hospital, and then I cameto grad school and all of a
(06:55):
sudden was a collaborator on aresearch project with him.
So it wasn't like I wentthrough him to.
Anyway, it just ended up fallinginto place perfectly, if that
makes sense.
So, yeah, it was really coolhow it worked out and so I came.
So my thesis was within acohort of painkredit cancer
(07:15):
patients, but specifically westudied the mechanisms of muscle
there.
So it was cool in the sensewhere I got to learn a lot about
skeletal muscle physiology inand of itself and then getting
to learn about that in thecontext of cancer as well as
just about pathology of cancer.
Speaker 1 (07:30):
So you've gone through all of that and you've
come to the point where nowyou're just on a talk show
podcast with two guys whosebiggest argument is whether
bananas are good or not.
Speaker 2 (07:42):
We also argue about other things like pineapple and
pizza, crunchy, peanut butter.
We talk about all the majortopics on this podcast.
Speaker 1 (07:49):
I hate to tell you this, liam, but the the poll for
pineapple and pizza.
Speaker 2 (07:55):
I saw that people were talking about pineapple and
pizza.
Obviously those are jokes noone is serious about.
Those are clearly just to makeus angry.
Speaker 1 (08:05):
They're trolling us yeah.
Speaker 2 (08:06):
They're just trolling us.
No one actually likes that.
It is a big old joke that a lotof people are in on.
But yeah, I mean, oh yeah.
Speaker 3 (08:14):
I guess.
So you said you were interestedin cancer as well.
Speaker 2 (08:17):
Also, my question is since you've been doing that,
how long have we been hiding thecure for cancer?
Because obviously we've beendoing that for a long time, but
is it for years?
Is it more of a recent thing?
What's going on with that?
Speaker 3 (08:30):
Yeah, I think we're just waiting for more people to
create really marketable contentabout it.
Speaker 2 (08:39):
Hit that threshold so that they can?
Speaker 3 (08:42):
Yep, we just need more people to have no or very
colloquial understandings ofhuman science and then come in
and sell you the solution thateveryone has been hiding and
just completely crap on everyonein the research and medical
field.
So that's it.
Speaker 1 (09:04):
And how much is Bill Gates paying you?
I think I told you guys.
Speaker 3 (09:08):
Oh sorry, I can't share that.
Speaker 2 (09:11):
Oh, okay, understandable NDA.
It generally keeps it under thetable.
Speaker 3 (09:20):
Yeah.
Speaker 2 (09:21):
But yeah, I mean I would love to kind of get like
because that's what I know youtalk about a lot I'd love to
kind of get into like theprocess of like building muscle.
I know, like one of your likemost popular videos on TikTok is
just kind of going throughhypertrophy, the building of
muscle.
I would like love to just talkabout that a little bit, because
I think that's something a lotof people are interested.
But they just kind of know mego gym, me lift weights, me
(09:44):
sleep, eat protein, me, buildmuscle and while, yes, that is
basically what you need to do,you know I'd love to get a
little bit more into it Me.
Speaker 1 (09:54):
no, look at woman, or else me end up on Joey Swole.
Speaker 2 (09:59):
Me no want to see me on.
Joey Swole Me, look down.
Speaker 3 (10:05):
It's like those videos of those guys were like
wow, the floor is just reallyflooring today.
Speaker 2 (10:10):
So much floor, I've never noticed it before.
Speaker 3 (10:13):
Yes, no, I do.
I would love to talk about that.
I realized I told you guys thatI would talk about how that got
connected to TikTok and I justwent on a tangent about my
academic background, but verybriefly I think, being in the
field of research, and then youknow like I would come home and
get on TikTok and then seepeople be like look at this case
study, if you eat vegetablesyou will die, like I would see
(10:36):
that.
Speaker 2 (10:36):
And we don't know anything about that.
Tell us more.
What's going on now?
There's grifters trying to tellpeople not to eat things to
sell supplements.
I've never heard of this before.
Speaker 3 (10:48):
That's exactly what I would go I would get.
So I would have this likevisceral reaction and get so
angry because it's sofrustrating and for me I almost
felt like protective over myfield of work and my colleagues
of how people in the researchfield like break their backs to
create knowledge you know that'sa hyperbole, but like they were
(11:09):
so hard to create knowledge andthen like it takes years of
collecting pilot data andwriting a grant and carrying out
a research project and then tomaybe create some knowledge and
then I would get home and thensee people making you know so
much money off of justcompletely false claims.
So I was like you know what I'mjust.
Speaker 1 (11:27):
That's something we touched on quickly on the
previous episode was that, eventhough studies are funded by
whoever, the people actuallydoing them the scientists,
everybody behind them theyactually care about people.
Speaker 2 (11:40):
The amount of work that goes into these like
research studies is like I don'teven like to think about it
because thinking about it makesme tired, and so like it is
funny for people just to be like, well, that's funded by whoever
I don't know, whoever we hate.
Now, sure, bill Gates will justkeep that up, and so Big Bill,
big Bill.
I like that.
Speaker 1 (11:58):
Yeah.
Speaker 2 (11:59):
Big Bill owns all the farmland and he runs every
study and you can't trust any.
But here's my rat study by thistestical supplement.
But yeah, I understand Likeit's super frustrating, it
really is.
But like I have seen like a lotof your other stuff you do talk
about you know, like you knowthe muscle in the hypertrophy
and that sort of stuff.
So I mean I'd love to like getat least a little bit into that.
(12:20):
Make sure we do that, becauseotherwise I'll forget and then
we'll build a podcast, podcast,be over.
I'm like oh, I totally forgot.
Speaker 3 (12:27):
Oh yeah, we have talked about my favorite subject
, yeah, so that video I made isone of my favorite things
because it, I think, perfectlyencapsulates my thought process
of okay, I know, when we go tothe gym and eat protein and
stuff, our muscles grow, but how?
How?
So I'll tell you how.
So we have our muscles theexact same.
(12:50):
That's it.
That's some of the podcast.
Thanks guys, bye.
Speaker 2 (12:52):
See you soon.
You've been listening to InModeration.
Speaker 3 (13:02):
So it starts with understanding the very structure
of a muscle and the smallestfunctional unit, which is called
the sarcomere.
But if we back up, let'spicture a muscle.
Pick anyone you want.
Speaker 2 (13:15):
Let's say the bicep.
Oh no, you would not havebullshitted out of here.
Everyone thinks of the bicep.
Speaker 3 (13:22):
Anything?
Sorry about that, that was abad idea.
Okay, so start with a muscle.
And it kind of reminds me ofone of those, like you know,
those stackable doll or thisthose dolls were like, it's a
little Russian dolls.
We remember, yeah, so it's likeyou take one out and then it's a
little bit smaller and then itgets smaller and smaller and
smaller.
That's exactly what it's likewhen you look at the structure
(13:45):
of a muscle, and it's one of myfavorite things to talk about
and it's something that I try toI would try to make my students
so excited about in grad schooland some of them did so anyway.
So we start with a big muscleand our muscles are made up of a
bunch of smaller bundles ofthese things called fascicles
Now.
So if you took a cross sectionof a muscle, you would see just
(14:06):
a bunch of, like medium sizedcircles, and those are fascicles
.
Now, if we were to look at justone fascicle and you took a
cross section of that, you wouldalso see even more circles
within that, and in each ofthose fascicles is a singular
muscle fiber.
So now we're, like you know,two layers into the doll, so
(14:26):
we're like.
Speaker 1 (14:27):
We're like onions and ogres.
Speaker 2 (14:29):
Like onions.
Speaker 3 (14:31):
Yeah everybody.
Muscles are onions.
That's all Parfait.
Speaker 2 (14:38):
Do we all know Shrek?
Can we just spend the rest ofthe episode just quoting all of
Shrek?
Oh, there we go.
Speaker 3 (14:45):
So we've got the muscle and it's made of a bunch
of fascicles, and then withinfascicles we have muscle fibers,
and then within one musclefiber, our next layer down, or
the next, you know, smallestdoll, would be the myofibrils.
And then within that and thenwithin a myofibril, they are
made up of a bunch of thingscalled sarcomeres, and sarcomere
(15:09):
is the actual thing that doesthe work to make your muscle
contract.
It's what we call thefunctional unit.
In physiology.
When we think about organsystems, the smallest part that
does the work is called thefunctional unit, and the
sarcomere is what does that andthe muscle.
Speaker 2 (15:23):
So we have lots of those.
And the sarcomere we have tonsof sarcomere.
Speaker 1 (15:25):
Yes, so I'm the functional unit of this podcast,
exactly.
Speaker 3 (15:33):
You can be the sarcomere, that's fine, I'm good
with that yes, but if we want,guys, we could keep going,
because sarcomeres are actually.
There's another doll behind it.
Speaker 2 (15:43):
There's a secret doll , and then we call it
myofilaments.
Speaker 3 (15:46):
There's a secret doll and those are called the
myofilaments, which, if you'velistened to fitness social media
or taken a physiology course,those are the two myofilaments,
actin and myosin, and those arethe two things that go like this
there's a cross bridgeformation and they pull each
other towards each other andthat's called a power stroke and
(16:07):
, anyway, that's the responsiblefor the sliding filament theory
, which is how musclecontraction happens.
So, anyway, so that's so longstory short.
We just went, you know, fromthe whole muscle down to the
smallest.
We had that functional unitwhich was the sarcomere, and
then one step down from that arethose myofilaments, which are a
bunch of little bands ofprotein and now we need to get
(16:30):
more of, because we're talkingabout hypertrophy muscle growth.
We need to get more of thosemyofilaments, more of those
actin and myosin proteins.
Speaker 2 (16:38):
And that's where the fairies come in, that's where
the fairy dust is.
Speaker 3 (16:42):
Exactly, yep, yeah, and that's it so now we're done.
And so those, essentially thoseproteins need a lot of green
lights or go signs to startmaking more of those
myofilaments.
So that's where the steroidscome in and that's where Okay,
(17:06):
yes, so wait, was that not whatwe were referring to?
I?
Thought we were just all on alevel here we all knew what we
were talking about.
Yeah, you know what ourphysiology is so amazing?
We actually don't need any ofthat and the mechanisms still
work and we can still musclegrowth.
It's really cool.
Okay, so basically we have.
Speaker 2 (17:24):
We have all these Russian nesting dolls all
connected together.
Speaker 1 (17:27):
We're made of circles .
Speaker 2 (17:28):
And if they're all like pulling, they're all
working together.
So when you flex your bicep,you have just lots of these.
We'll say there's at least 10of them, there's lots of them.
There's just whatever many.
Speaker 3 (17:40):
There's probably more than 10.
Speaker 2 (17:41):
I would assume there's more than 10 sarcomeres,
right, like at least, yeah,hundreds of thousands, hundreds
of thousands of them right, allworking together.
So then you know, let's say Iwant to, you know, build some
more muscle, right?
So okay, so I'm gonna go to.
Speaker 1 (17:55):
So you want to take those 10 and you want to get 11.
Now I want to get.
You want to tear it up to 11.
Or with fractions here.
Speaker 2 (18:02):
So I'm gonna go to the gym and I'm gonna do some
resistance training where I liftweights and I lift things up
and I put them down, basically,and so how does the process of
building more muscle I know weeat protein and the protein has
amino acids Do we break thoseprotein downs, proteins down,
get the amino acids and thoseamino acids somehow make more
(18:25):
filaments and sarcomeres andstuff?
I'm assuming.
Speaker 3 (18:28):
Yeah, yep, yeah, exactly so.
Those, the proteins within ourmuscle, those actin and myosin
proteins, are made in a processas we've called muscle protein
synthesis.
And our whole body, our day today, life is just a cycle.
It's called protein turnover.
So we have muscle proteinsynthesis, or just protein
(18:50):
synthesis in general, andprotein breakdown.
Speaker 2 (18:52):
Right, because I think a lot of people get Sorry,
people just get stuck on islike you're in an anabolic state
or you're a catabolic state,where it's oh, you're either
growing or you're breakingthings down, and it's really
more.
If I'm right, it's kind of bothall happening at the same time
is just kind of a net gain or anet loss.
Correct, yeah, okay.
Speaker 3 (19:10):
Yeah, it's kind of like if you think about like a
monthly budget, like you're, youknow, maybe getting, and you're
getting paid a couple of timesa month, or you do a babysitting
job and you got a little bitmore there, but that doesn't
mean, like you know, if you make20 bucks one night from
babysitting, it doesn't meanyou're net positive for the
month just because you had anincrease, like you know it's.
It's a balance of, you know,what you make and what you
(19:32):
expend, or, in this case, theprotein that you build up and
the protein that you break down.
Speaker 1 (19:37):
So big bill is the steroids are big bill, paying
you under the table.
Speaker 2 (19:41):
Yeah, because I think people think of it like a light
switch or just like, or off,like okay, I'm anabolic, I'm
catabolic.
A catabolic is breaking thingsdown, anabolic is is building
things up, but really it's justboth of them's going on a little
bit of time.
So if you eat enough proteinover the course of a week and do
resistance training, then you,you know, sleep enough, all
these things.
(20:01):
Then you will be adding tothese, all these, you know,
different pieces that build up amonth, that make up a muscle.
Speaker 3 (20:07):
Yes, yeah, I do have a word on that idea in general,
but just to finish it.
So the main green lights thathelp these muscles grow, there's
three main things.
Number one resistance training,as we know.
Number two amino acids.
When your body sees an influxof amino acids, that will create
a very anabolic environment,which is why we say, like
increased protein.
(20:27):
Now, of course, that needs tocome in with a sufficient amount
of energy as well.
So if someone is in an extremecalorie deficit and they're
eating protein, that's not animmediate anabolic response.
It's, you know, in the contextof the entire system.
And the third one is our growthhormones, or growth factors,
which are regulated by a lot ofdifferent things.
(20:48):
And so when people, obviouslywhen people take performance
enhancing drugs, that severelyincreases growth hormone,
testosterone and stuff like that.
But even that's why, whenpeople talk about getting
sufficient sleep, it's becausethrough through cascade, it
increases circulating levels ofgrowth hormone and literally
helps you gain more muscle andso overall muscle hypertrophy.
(21:12):
If the main takeaways if thiswas a whole like too long,
didn't read for any of thelisteners, it's really just
amino acids, resistance trainingand sleep, I would, I would
love to get into, like it justlike give people something they
can take away and for like eachof these parts.
Speaker 2 (21:29):
So like okay, protein , how much protein should show?
Should someone get in the dayif they're trying to build
muscle?
I've heard somewhere anywherefrom like 0.5 grams to one gram
of protein per pound of idealbody weight or whatever weight
you're trying to achieve.
What would you?
What would you say, how much?
Speaker 3 (21:46):
yeah, there are.
It's hard because I know youguys have talked about this in
the podcast also there's so muchnuance and there every single
person is just so different.
You know, I really if, ifyou're really passionate about
muscle building and you justlike you're really wanting to
take to that next level, youknow, I think anywhere from 0.6
(22:10):
or 0.8, a really 0.8, to like1.2 grams per pound, and that
really depends on the person.
But you know there are somepeople who that that's also just
really hard in general, and soI think a great place to start,
if you're not even close tothere, is like add in an extra,
you know 10 grams of protein acouple times a day or once a day
(22:30):
.
You know like making thosethose small steps, and so you
know, and I think but I mean,that's just an anecdotal
experience I, you know I startedwith that 0.8 to 1 gram per
pound and that's prettyconsistently what I hit these
days too.
But it's people have have six.
It's the thing is like peoplewill have success doing one.
Speaker 2 (22:51):
People have success doing more and doing less
Because you said like oh youknow if you're, because a lot of
people like whoa, that's a lotof numbers, I'm the math, what
the hell's going on?
Speaker 1 (22:59):
Hold on a second Like how about you use two different
measurement systems there, butthere's a good measurement
system in freedom units.
Speaker 2 (23:08):
and then there's whatever everybody else in the
world uses.
It's fine.
Like I'm a little confused withall of it because you know it
doesn't make any sense.
So why don't I just add alittle bit more protein and so
like one meal, why don't I justpick a meal, add a little bit
more protein into that meal?
That's enough for now and youcan always go from there.
So I would say you knowanywhere from around like point.
(23:28):
Yeah, 0.7 to one gram per poundof ideal body weight is great.
If you don't even want to getto that, just add in a little
bit more protein.
Well, yes, protein powders arefine.
I get the ass so often.
Are they going to destroy mykidneys?
It's just protein.
It's protein from food.
They take it from plants, orwhey, which is milk, and they
make it into a powder and it'sjust convenient.
It's not steroids, it's notgoing to make you blow up, but
(23:49):
it's just a convenient source ofprotein to your protein?
Speaker 1 (23:51):
Are you sure?
Because Eddie Abbott has toldme that it's poison for your
body.
Speaker 2 (23:56):
It's terrible and it's it's.
I did none of it makes anysense.
Speaker 1 (23:59):
But I mean then turn around and have cheese right.
Speaker 2 (24:02):
It doesn't, I just it's.
Oh, it's such a thing.
Speaker 3 (24:05):
And that's the problem I think with these, like
said, colloquial understandingsof fitness and nutrition and
physiology is people will callprotein powders poison.
But if you think about you knowour DNA is encoded with 20
amino acids that are used formuscle protein synthesis and, as
you guys, as we've talked aboutin all of our videos, you have
(24:27):
our essential and non-essentialamino acids and a complete
protein is one with all nineessential amino acids that our
body can't make.
And guess what?
Those nine essential aminoacids are in cheese, they're in
whey protein, they're in animalproducts, they're in some plant
product Like there.
Our body recognizes them asamino acids and I think it's
just.
It takes yeah.
Speaker 1 (24:47):
It's almost like we have a digestive system to break
things down to their basicamino acids.
Speaker 2 (24:53):
Eat food, have protein powder if you want.
You don't need it, you don'tneed the extra stuff, you don't
need BCAAs, you don't need allthe other stuff.
You know, just keep it, keep itbasic, okay.
So we've got that kind ofprotein down.
Obviously we need, you know,sleep.
You know, and I generally, as Iwork in sleep medicine, I would
say you know, try and get sevento eight hours a night,
obviously things.
I'm a new father Like shithappens, like you're not going
(25:16):
to get exactly what you wantevery night, but just you know
you would say, do your best toget.
You know what sleep you can.
And then you know, as far asresistance training, I'm kind of
curious your thoughts on likeyou know someone starting off,
kind of what you know, maybeyou'd recommend just for like
and sort of like getting intothe resistance training.
Speaker 3 (25:33):
That's a great question.
I think there's definitely to acertain extent there's like
this dose response relationship,meaning you know, the more in
general, the more days per weekyou resistance train, if you go
from one to two, two to three,three to four, there's generally
going to be an increasedresponse.
(25:55):
So you're going to see, youknow, more growth the more
frequent you do.
You know, I have some of myclients like I have some people
who are in college and cancommit to two days a week and I
have some people who just lovegoing six days a week and it's
one of those things like mynumber one question when I have
clients is how many days?
(26:17):
Think about your life, yourresponsibilities, what you have
going on, how many days can youcommit to going?
I always recommend at least two.
The, the, the guidelines, thephysical activity guidelines
also recommend at least two.
So, yeah, minimum two.
And if you can commit to moreand enjoy it and it's like your
(26:37):
favorite method of exercising orit's, yeah, it's a method of
exercising you enjoy, yeah, upto.
You know, depending onintensity, you can be up to like
six.
Speaker 2 (26:48):
I think that's a great piece of advice, starting
off with two.
You can get a lot of resultswith two, like you know, just a
couple of times a week.
People think, oh, if I work outfour nights, four days a week,
I get double the progress.
No, it's, it's not.
It's not an exact, it's, it's.
You know, two is great and thenyou'll get a little bit more as
you go up.
But starts, you know, it'salways good just to start
(27:08):
somewhere, and I see so manypeople that are like I'm going
to go five times a week.
You don't have time for that.
I love what you said, ashley.
Like you talk to them, like hey, how much time can you
reasonably put into this?
Like listen, you've got allthis stuff going on in your life
and you're like I want to dofive, six days a week.
Come on, like just a couple ofdays a week is great and you'll
be, adding all those sarcomeres,fairy dust and the other things
(27:29):
that are.
Speaker 1 (27:30):
Another thing is sometimes people talk to me
about they're not able todedicate like an hour right
Every day.
You don't have to go an hourand you can break it up into
like 10 minutes.
Here and there.
You hit your quads in themorning, do a couple of
exercises for quads.
Maybe you have some time.
(27:50):
In the afternoon you can hityour chest before bed, you can
hit your triceps, whatever.
You don't have to do it in onefull hour.
Speaker 2 (28:00):
And you know we definitely covered a lot of this
with, like you know we can raidin on.
So you know, I just wanted totouch on a little bit but since
we got Ashley, we got more oflike the physiology and stuff.
I definitely want to get intothat.
Like I'd love to know more,like you know, when it comes to
electrolytes, mostly what I knowabout them it's what plants
crave, but besides that I knowthat it's important in muscle
and muscle contraction and thatsort of thing.
(28:21):
So you know, give me, can yougive me, a little bit of the
deal with like and important insea salt no wait.
Speaker 1 (28:26):
Himalayan salt no wait.
Celtic salt no wait.
Whatever salt, there's always anew salt.
Speaker 2 (28:32):
My God, there's every time.
Why are we for your margarine,water and salts and like the
things we put in basic shit?
We need God, it's so much.
What?
Yes, give us the magic I thinkeverybody needs to have.
Speaker 3 (28:46):
Yeah, it's actually if you go to the link in my bio.
Speaker 2 (28:51):
There's the special salt.
It's none of the salts.
If you can't, don't use any ofthose.
Speaker 1 (28:56):
Promo code RockGirl6743.
Yes.
Speaker 3 (29:01):
Yeah, if you just click on the link and use my
code, I'm not going to tell youany details.
But once you buy it, that's allI'm just.
You'll see.
Speaker 1 (29:11):
You just take a little grain and you put it on
the tip of your tongue and itabsorbs into your body and
everything is better.
Speaker 3 (29:18):
I saw one of my favorite like cooking creators.
I'm just like literallyobsessed with their content.
They recently were talkingabout only use this salt because
it has minerals.
I'm like, oh gosh not you too,I'm everywhere Electrolytes.
Why are they?
Why do we need?
Speaker 2 (29:33):
them.
Why do we need?
Speaker 3 (29:39):
them, so they pretty much act Well.
They're essential in a lot ofdifferent processes in our body.
The first thing that comes tomy mind probably one of my
favorite topics is called thesodium potassium pump, which
establishes our resting membranepotential in our neurons.
(30:00):
So, to put that in English, sowe have our brain and then we
have our nerves that travelthroughout the rest of our body
and in order for our eyes toblink and for our mouth to move
so we can talk or to youlistening, right now you're
having an auditory input intoyour ear that's traveling to
your brain and then making senseof it.
(30:21):
This is all happening.
Magic Neurons yeah, magic thefairy dust and that's it.
So thank you.
Oh my gosh.
This is all happening throughlike signals or nerve impulses.
Also the what we call them inphysiology is action potentials,
and that really happens fromwhen signals travel across
(30:47):
neurons.
It's what we call actionpotential propagation, and so we
have something called theresting membrane potential in
our neurons.
So the cells and really thefunctional units of our nervous
system, which is our brain andspinal cord and the nerves, are
(31:07):
neurons, and you know that'swhat.
Obviously, like I just said,that's where the impulses travel
through.
They are.
They have this charge to themon the inside and outside of the
cell and those charge, thosecharges are established by
electrolytes, those minerals ina solution.
So sodium has a charge, apositive charge, in water,
(31:29):
chloride has a negative chargein water.
You know we've got potassium,magnesium, all these different
ions that exist in water withcharges.
And Sorry, without getting tootechnical, we just so the
perfect balance of sodium andpotassium inside and outside of
our nerve cells and for that totravel down the nerve cells
(31:51):
perfectly is literally how anyof us can think and do anything,
and so I just that's what Right.
So I know it's all important inmuscle contraction.
Speaker 2 (31:59):
Right, you need sodium and that's why you'll see
rehydration drinks.
You know, like your Gatorade'sor whatever, they'll have sodium
.
They'll have these things andcorrect me if I'm wrong.
Like I mean, you both probablymaybe even know a little bit
more than I do, but like I knowthe prime.
You guys have heard like aboutprime, the energy or the
rehydration formula, thatthey're always like kind of
dogging on Gatorade because likeoh, it's got sugar First off.
(32:22):
It's for athletes who aresweating and like sugar is
calories and they gotta needcalories and they kind of need
energy, which, yeah, it's notmade for people just to be
sitting Literally asking for thereactions.
It's so silly.
And also what I find funny isthey're like oh, they have like
270 milligrams of electrolytes,we have 271 or whatever it is
(32:42):
Like.
It's just like one more, butthey add a ton of potassium
instead of sodium and so likefrom what I'm, I am just basic
understanding it's like no, weneed a little bit more sodium
than we need potassium, and he'sjust kind of loading it up with
potassium because potassium isdoesn't have a strong of a taste
, as sodium is, like you know,really salty, so it's got to
kind of ruin the taste of yourdrink.
Speaker 3 (33:01):
So yeah, especially in the context of oral
rehydration solutions, and youknow things that make you
dehydrated, like sports ortraveling or humidity, stuff
like that.
Speaker 2 (33:11):
Right.
Speaker 3 (33:13):
A balance of our electrolytes is so important.
And so if you're just taking inpotassium, that's like you know
and a dumb down version isalmost like taking in one soul
macronutrient and thinking thatthat's healthier than you know.
The a good balance of all ofthem, kind of thing.
Like we wouldn't call someonehealthy if they're only eating
protein or they're only eatingcarbohydrates.
No, like you need all of thosedifferent macronutrients.
Speaker 2 (33:35):
We really learned.
It's about marketing.
Speaker 3 (33:37):
Bollywood classicies and different.
And what's funny about themdogging on?
Speaker 1 (33:41):
the sugar is.
The sugar serves a secondarypurpose.
In addition to beingcarbohydrates, it helps increase
the absorption of thoseelectrolytes.
Speaker 3 (33:50):
It's a secondary active transporter across the
trans, across the membrane.
It's a really cool method of it.
It's just so cool how ourbodies do stuff like that.
And I think I just rememberbeing kind of disappointed when
the, when prime first came outand they were marketing of why
it's so much better than all ofthe other drinks and they were,
you know, dogging on sugar anddogging on sodium, and I think
(34:12):
this is such an issue with thedivide between understanding of
what human science is and justtrying to market health, and
those are separate things thatreally shouldn't be separate.
And so and I think it, Ipersonally think it's it's deep
rooted.
There's this like hatred ofsodium also, and I think it's
deep.
It's just kind of like the waythat diet culture has evolved to
(34:36):
today, because sodium too muchof anything is too much.
As we know, sodium can makepeople swell up and then it
makes them feel bloated and thenit's like it's a I think it's a
body fit or like a, the feelingof being bloated and stuff like
that.
I just think it goes back totoxic diet.
Speaker 2 (34:52):
Sodium is an interesting one because it's
kind of like we're going backand forth with everything we've
talked about before with, likesaturated fats and sugar, like
this is bad, now it's good.
Sodium is one of those thingsthat has been demonized,
understandably so, for certain,because we are getting.
We generally exceed most peoplegenerally exceed the amount of
sodium they need in a day.
If you have heart diseaseyou're at risk for it.
Having nexus sodium isproblematic.
(35:14):
But now we've kind of turnedaround and you know a lot of
people are saying like no, youneed sodium, sodium is good, but
only sodium from pink Himalayansalt, celtic sea salt, whatever
, because those have minerals,yada, yada yada.
So yeah, it's interesting tosee this turn.
And now prime is a prime exampleof good marketing.
If you told me like what's goodmarketing?
Like, look at prime.
(35:34):
Because they're like oh, sugarbad people, no, sugar bad.
So we say sugar bad too.
We use little sugar, they useelectrolytes, we use more
electrolytes.
Which one which electrolytes,doesn't matter.
They discuss in what forms andwhat quantities, again, doesn't
matter.
We have little sugar, we havemore electrolytes.
So it's really for the averageperson it's tough, because they
(35:56):
hear these words like I knowsugar is bad, I know my body
needs electrolytes, and so primesays they have less of one,
more of another, and so I'mgoing to buy it.
And it's just like when youlook at it and then they hire
you know, like famous people inthe UFC and whatnot to say they
drink it.
There's no fucking way thesepeople these actual athletes are
drinking prime.
They're throwing that shit inthe trash.
That is garbage to them.
(36:18):
I mean for you the averageperson who's just like sitting
on the couch.
Sure you could drink it.
It makes water taste bad.
It's got circle O, so it makeswater taste better.
And sure it's got somepotassium, and most people
aren't getting enough potassium,I guess.
So you know, if you want todrink it for that, fine.
But as an athlete, get theirthrone, that shit in the garbage
and they're drinking actual.
Oh my God, the liquid IV.
(36:39):
You know like liquid IV that's.
I see people like oh, look, howmuch sugar is in it.
There's a reason it's forathletes, are you come?
on work with me a little bithere.
Glucose is right, Our primaryenergy source, carbohydrates,
glucose.
They need that, it's quickenergy.
Oh, that's, that's myfrustrated right Anyway.
Speaker 3 (37:03):
Yeah, and it's, it's as like, like you were saying,
yes, it's, it tastes good andit's a source of potassium, but
it's like and I know, I knowthis, this doesn't happen.
But it's like, be so precisewith your marketing, because
otherwise it just confusespeople and it just perpetuates
this echo chamber of justmisinformation about how the
body works and and what's goodand bad, and toxic and non-toxic
(37:28):
.
Speaker 1 (37:28):
Yeah.
Speaker 3 (37:28):
Our favorite words.
Speaker 2 (37:29):
That's a lot, so I mean, would you recommend
anything for like specifically?
You know someone going to thegym like, hey, I'm just going to
the gym, you know, should Ijust drink water?
Is that fine?
I usually tell people like youcan throw like a flavoring
packet in it to make it tastebetter.
A little bit of caffeine.
I like caffeine, buteverybody's different.
Some people are sensitive, Somepeople don't feel it at all.
You know, you kind of just haveto find what works for you.
(37:51):
I mean, that's kind of what I'mon.
Speaker 3 (37:53):
Yeah, that's exactly what I would recommend is just
find what works for you, like ifit's if you and if water is
fine to you.
But it's more fun when it's ina cute water bottle like, do
that.
Like that's how I like to do it,or if it's you know, those
flavor enhancers or the caffeineinfused flavor enhancers, or
even a left-wing packets, if itjust tastes good to you, like,
(38:14):
find what works.
But the biggest thing I think,is just don't just be cautious
when people are telling you youknow, this is how you have to do
it, otherwise X, y and Z willhappen.
Speaker 1 (38:26):
Coming soon.
Really, it's not even that Inmoderation brand cute water
bottles.
Speaker 2 (38:31):
I would sell a cute water bottle.
Speaker 1 (38:32):
Let's go.
Speaker 2 (38:33):
I'd sell a fuck out of a cute water bottle.
I'd put like I don't know alittle Hello.
Kitty, maybe or something LikeI don't.
Speaker 1 (38:38):
I mean obviously not that because we get to, but like
just looks looks just notenough like it.
Okay, Liam, we're putting onlike cute anime TV versions of
my cat and your dog.
Speaker 2 (38:50):
Yeah, stuff like that , that's what I would go with
for like a cute water bottle,and I think that we could sell
the fuck out of that Heck yeah.
Maybe we could get one of theones where you put the little
fruit in it, because that alwaysseems like, you know.
Speaker 1 (39:03):
Maybe we could Fruit infusers, yeah, yeah.
Speaker 2 (39:06):
The fruit infusers.
We could say something aboutdetoxing or whatever.
Like fuck your kidneys, drinkthis, or something like that.
I feel like people would buythat right.
Like am I?
I feel like I'm crazier.
Speaker 3 (39:17):
No, and then you can put sarcomere on there.
So, sarcomere, fairy dust goingat you.
Speaker 2 (39:23):
Drink, drink up, bottoms up, bro.
We would make such a goodfucking water bottle.
We kill it.
Speaker 1 (39:30):
I'm adding this to the merch list.
Speaker 2 (39:31):
Yes, we're gonna go to the next yeah.
We've got this, and can we?
I want to put it what's like,electrolytes is what plants
crave, because I always, I justI fucking love that, Like that,
like that's just a great quote.
People love it.
All right, we'll fucking, we'lltroubleshoot this later, we'll
figure it out.
But guys, everybody listening,look out for the next water
bottle.
I am I'm ranting in my jokingvoice, but I'm serious about
(39:55):
this.
We will be coming out with anawesome water bottle.
Speaker 1 (39:58):
Heck, yeah, yes.
Speaker 3 (40:00):
We'll encourage people to be hydrated.
I love it, yeah.
Speaker 2 (40:05):
I mean, there's so much, it's just there's so much
marketing, and like I see thosevideos of people like I put I
don't know God what honey andsalt together and like I put
baking soda in there too, Causefuck it, why not Like alkalizes
something, and that somehowgives me the craziest.
Speaker 1 (40:23):
No, it's.
It's important that you putlemon and baking soda together,
because you need to.
Speaker 2 (40:29):
You need to have that acid in base, yeah, and then we
can balance it out.
Our body balances things out.
We need to balance out our food, oh yeah.
Speaker 3 (40:40):
Some people never took organic chemistry and it
shows.
I'm just kidding, I'm kidding,I'm joking everyone.
Speaker 1 (40:44):
No, you're not.
Speaker 3 (40:45):
Oh gosh.
Speaker 2 (40:50):
Oh, I wanted to ask something.
I just remember.
I want to ask something.
Muscle types.
I'm glad I remember this, causeI was like I'm going to forget
this.
There's two types of like themuscle.
There's like fast twitch andslow twitch, right Like that's
like yeah, there's muscle types.
So there's fast twitch, like youknow, like sprinters and stuff
you know go real fast, and thenslow twitch is more, like you
know, longterm, you knowendurance, runners and stuff
(41:11):
like that.
As far as I am aware of my dumbbrain, mostly it's like genetic
in what, like people have fastor slow twitch.
You can't, like you know,change it for the most part.
And some muscles, like maybecalves, have like slower twitch
cause they're more for likelongterm endurance and other
muscle.
But like, so tell me, if I'mright, what's, what's, what's up
with that, like with the things, tell me things.
Speaker 3 (41:31):
What?
Yeah, exactly, no, you're right, right on it.
So we've got three.
So there's, there's flap, ingeneral, fast twitch and slow
twitch.
If you've taken a fysiol, ofcourse, it's generally oh, this
is, I wouldn't have to look backon this.
I think it's slow oxidative.
Yeah, it's slow oxidative, fastoxidative and then fast
(41:53):
oxidative glycolytic orsomething like that, which is
really just the name, is reallysummarizing it's metabolic
properties.
But they're also called becausethis makes perfect sense type
one, type two a and type two X,and each muscle will always have
(42:14):
a combination of all of them.
And you know when we thinkabout yeah, just like you said,
liam, so our, our posturalmuscles are back, our rectus
spinae has a lot of it'sprimarily that type one.
I guess I should explain thetype one is really like low
threshold.
It can work for a very, very,very long time, but it can
(42:35):
produce a lot of power, which isgreat when we need to do things
like sit up straight or standup straight.
So we see those in our back, inour calves, because they can
help us stand or help us sit upfor a very long time without
getting super fatigued.
And then we have our type two aand type two, x, and those are
things, you know, if that makereally really strong, really
(42:56):
powerful movements, they can.
They're so, so strong and theyproduce so much power, but they
don't last very long.
And so when we think of thing,you know, when we're sprinting
we're using our, our quads, alot, and so our quads have a lot
of those type two, those typetwo fibers.
So, yes, all of it in.
To answer your question, liam,all of our muscles will have a
(43:18):
little bit and just human nature.
Some of our muscles will havedifferent proportions of them,
but it's largely determined bygenetics and it can be
influenced by training to anextent, but it's just, it's one
of those things that it dependson you know, how long you've
been training for age, sexgenetics also.
(43:39):
So there's a lot of differenttypes of physical exercise.
Speaker 1 (43:42):
Clearly, I am primarily type two, x, because
the X stands for extreme and weknow how extreme I am.
Speaker 3 (43:50):
Yeah, as a skeleton.
So physiologist I can confirm.
Speaker 2 (43:55):
Because, yeah, I've always seen, I've seen videos of
stuff people like you have towork, do these exercises to you
know, get this muscle type ofyou, know more of this muscle
fiber and that.
But for I just wanted to makesure, like it's pretty much just
genetic, you know it all, Ithink.
I think in just like in termsof, like making videos or making
content you want to, you wantto pick something that's just
(44:19):
that sounds sciencey, right,like it's got to sound sciencey
and it's got to have some basisin reality.
But then you kind of have totake a left turn and make up
your, because then you are theonly one that that can give this
information.
So you're like, okay, there'stype muscle fiber types.
Yes, that is correct, there'stwo types.
There's fast twitch, there'sslow twitch.
(44:39):
Okay, now I am going to giveyou these specific exercises, so
that will only so you'll getmore of these muscle fibers, and
so like and now it seems likespecific information that I have
and more people come back to me.
So I feel like you know I've themain thing we've learned on
this podcast over after 27episodes or however many were on
(45:00):
.
I use it at the beginning.
I already forgot.
Doesn't matter, is that we'rereally learning how to like
grift people.
Well, I think by the end ofthis, everyone listening and all
of us are going to know so wellhow to make, like you know,
content that can really thatreally target people.
Speaker 1 (45:18):
We're all going to become professional grifters.
Speaker 3 (45:20):
It'll be so good, yeah, and that's exactly the
point, right like that's whatyou know, we push on our pages
and stuff like that.
So I'm glad this is working sowell.
Speaker 2 (45:30):
I'm just sitting here thinking, I'm just thinking
about more muscle.
I mean what about there?
What if there's three muscletype fibers, like?
What if I say like there's athird one that scientists
haven't found yet?
There's so many avenues I couldtake.
It's crazy.
Speaker 3 (45:41):
There are type two B muscles, that those are only
found in mice.
Speaker 2 (45:46):
Well, that's what the science.
But I could say like what ifyou, this special supplement
will give you those muscle fibertypes?
Those will increase that inhumans.
It's so good.
Speaker 3 (45:57):
And think about who finds those in mice.
You just can't even believeanything.
Speaker 1 (46:01):
So what are those researchers know, you know All
you have to do is just not saythat the study was in mice.
Speaker 2 (46:08):
You know there's funded by someone or whatever it
doesn't matter, it's just, youknow, flash up on the screen.
Man, I'd be so good at this.
You guys do the rest of theepisode.
I'm going to sit here and thinkabout how I can grip this.
Speaker 1 (46:21):
So, to sum up this entire episode you're made of
circles, there's a muscle fairythat gives you muscles, and
Liam's becoming a grifter.
Speaker 2 (46:30):
Okay, good night everybody.
Russian nesting dolls, butcircles, whatever go, study
rocks everyone.
Have a good day.
Speaker 3 (46:40):
And for anyone listening.
If you just want a fun fact tocarry around and your noggin,
just remember that the sarcomereis the functional unit of the
muscle.
And if you ever want to talk tome about it, let me know,
because it's so fun.
Speaker 2 (46:51):
Come to me with all sarcomere related questions.
Speaker 1 (46:57):
Well, I mean, on that note, you need to tell
everybody where to find you.
Speaker 2 (46:59):
I guess she showed.
Speaker 3 (47:02):
Probably yeah.
That's where a lot of myeducational videos are, and then
I'm trying to move them toInstagram also, and that's
Ashley Freeman.
Speaker 1 (47:15):
Nine seven what no underscore?
Speaker 3 (47:16):
you can find me.
Speaker 1 (47:18):
Was Ashley Freeman underscore taken.
Speaker 2 (47:20):
That's what I was thinking.
It was probably.
Speaker 3 (47:25):
Actually on Instagram .
So Ashley Freeman nine seven onInstagram was taken, or no
sorry.
Ashley Freeman nine seven ontech talk was taken, so I was
like I'll have to do anunderscore, but now I people
usually are consistent.
Speaker 2 (47:36):
I know you're messing up New thing now.
Speaker 1 (47:40):
This coming from the guy who has underscores in his
Instagram one, but not as ticktock one.
You know it's the same words.
Speaker 2 (47:50):
Okay, listen, we're here.
Speaker 3 (47:58):
Change it to sarcomere or ask me sarcomere or
something like that.
Yes, but what you can do ifyou're interested, you can just
ask me for my underscore on techtalk, and then there's that
Instagram button right therefrom my profile.
Speaker 1 (48:10):
so just just do the cheat method.
Speaker 3 (48:14):
Really centralizing it for everyone.
Yes, that's where you can findme.
Speaker 1 (48:20):
Okay, but before we kick you off, we need to hear
about creatine, because everyonewas asked about creatine and
you talk about creatine a lot.
Speaker 2 (48:29):
Yeah, we didn't talk about creatine.
We're going to get out of that100 times if we don't.
Let's, let's, let's speed runthrough creatine.
Okay.
Speaker 1 (48:36):
Speed run.
Speaker 2 (48:36):
Okay, I've got the stopwatch and go Okay, creatine
what form of creatine should Itake?
Creatine monohydrate how many?
How much should I take?
Speaker 3 (48:46):
five grams is fine.
I'm going to ask you, should I?
Speaker 2 (48:48):
take it on days I rest, or should I?
Should I only take it on days Iexercise?
Speaker 3 (48:51):
Take it every day, days you rest off take it every
day.
Speaker 2 (48:54):
Does it matter when I take it?
Speaker 3 (48:55):
Nope, just be consistent.
Speaker 2 (48:58):
Give me a short summary on how it helps me in
the gym.
Speaker 3 (49:03):
Make it short Make it short, make it short Come on,
come on, come on.
It helps with energy.
Speaker 1 (49:09):
You're being graded on this, yeah.
Speaker 3 (49:10):
It helps with energy production.
Speaker 1 (49:12):
There you go.
Speaker 2 (49:13):
Energy production so you can make it had more force.
It's not steroids.
Speaker 3 (49:17):
It's not steroids, and a note on it In one workout
it can help give you that extrato get an extra couple reps, and
so when you're taking it overtime consistently is really how
you see that meaningful change.
Okay, sorry.
Speaker 2 (49:32):
Okay, does it make me lose my hair?
Speaker 3 (49:35):
No, no, it won't.
Speaker 2 (49:39):
You're just like absolutely not.
I can ask that a lot, god.
Speaker 3 (49:44):
I will not.
Speaker 2 (49:46):
Do you got anything else, rob?
Speaker 1 (49:47):
I feel like that's how bad is it going to bloat me?
Oh, the bloating yeah.
Speaker 3 (49:54):
If you're properly hydrated, it's not going to blow
you.
I have a whole reason.
I have a whole Should I?
Speaker 2 (49:58):
cycle it?
Should I cycle it?
Do I cycle?
Speaker 3 (50:00):
it no cycle, no loading, just take it and it
will be fine, yeah.
There you go.
There are people who have.
If people have said they feelbloated when they take it, it's
for a reason independent of thecreatine.
It has to do with hydration.
I have an entire video on that,not to plug myself but just to
if you're wondering, like, howdoes that even happen?
But all that to say it's notinherently dehydrating.
Speaker 2 (50:25):
Okay, so it's great On that note.
Speaker 1 (50:27):
I also want to add that, like if you are having
digestive troubles taking oneform of creatine, try a
different form.
It's not the creatine, it'swhat it's bound to that's
causing you to have thosedigestive troubles.
Speaker 2 (50:39):
That's the only time you should not get mono hydrates
if you're having troubletolerating.
So it's great.
It can give you an extra rep inthe gym and therefore lead to
more muscle growth.
It's very effective.
Our body naturally makes it getwhatever form is third party
tested and cheap on Amazon.
It doesn't matter.
Speaker 1 (50:54):
Can I give it to my cat?
Speaker 2 (50:55):
Can I give it to my cat?
Speaker 3 (50:57):
We'd have to look at the data.
I want a muscle cat.
Speaker 2 (51:00):
I don't know if you can.
I mean they eat meat, so like Iwould assume it's fine.
I don't know.
Speaker 1 (51:08):
Can teenagers take it ?
Speaker 2 (51:12):
Yeah.
Speaker 3 (51:13):
I've done a lot of.
There's a lot of research onthat.
There's also a lot of researchon creatine and children looking
at exercise experiments, likeyouth and they because they're
short term studies, they do likeloading phases and these kids
tolerate 20 ish grams ofcreatine a day with literally no
adverse events.
So no shit Cool.
Speaker 2 (51:34):
Yeah, that's awesome.
So give kids random supplements.
That's basically what we want.
Give your children differentsupplements and see what happens
.
Speaker 3 (51:42):
Maybe it'll be great.
That was just to the point ofit's very well tolerated for you
.
Speaker 2 (51:47):
Maybe we'll turn into Spider-Man.
We don't know, we can't say, wecannot say.
Speaker 1 (51:52):
Disclaimer do not give your child anabolic
steroids.
Speaker 3 (51:55):
Yes, that's important .
Speaker 1 (51:58):
I don't know why I have to say that I've listened
to this episode and all I tookaway from it.
There are parents that do that.
Speaker 2 (52:03):
Just don't give your kids steroids.
There was a bunch of stuff theyreally drove home the fact that
you shouldn't give your kidssteroids.
It was very weird, but youshould listen to it.
Speaker 3 (52:14):
Yes, also, don't forget the sarcomeres.
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