Eat Train Prosper

August Q&A Part 2 | ETP#85

September 13, 2022 Aaron Straker | Bryan Boorstein
Eat Train Prosper
August Q&A Part 2 | ETP#85
Show Notes Transcript Chapter Markers

This week we have part 2 of our August Instagram Q&A that we didn’t quite have enough time to cover last week. Covered in this part two follow-up:


1. Is there evidence suggesting that some whole foods are better than shakes?
2. Thoughts on nutrition protocol for high school wrestlers? 4 months of 1.5% BW loss per week.
3. During bulk do we need to decrease fibre from fruits/veggies because of high carbs?
4. Is there a difference between optimal nutrition for longevity vs. strength training?
5. Can only sleep if I’m dead tired. Do you have tips for better sleep and how to avoid “overthinking” before bedtime?
6. Static stretching directly after a resistance training session increases hypertrophy?
7. Should you be hitting failure during training when cutting?


Coaching with Aaron ⬇️
https://strakernutritionco.com/metabolic-performance-protocol

Done For You Client Check-In System for Online Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media  ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

[aaron_straker]:

so i feel like each time we go to record the podcast i'm thinking okay it's time for me to do a new intro because every single episode has the exact same intro but

[bryan_boorstein]:

yeah

[aaron_straker]:

the thing that's funny is like looking back on it when we were first starting the podcast like i was so petrified on what do i say to start so i finally gotten rhythm with something and then i've been really scared to break away from it so eventually

[bryan_boorstein]:

don't break away

[aaron_straker]:

i will

[bryan_boorstein]:

yeah

[aaron_straker]:

i will have something

[bryan_boorstein]:

yeah

[aaron_straker]:

maybe else that i'll sprinkle in but for now we'll keep it the same so to officially

[bryan_boorstein]:

ou know

[aaron_straker]:

open

[bryan_boorstein]:

what

[aaron_straker]:

the podcast

[bryan_boorstein]:

yeah sorry i was just going to say it's really funny the way steve hall and pascal do it because they like alternate who introduces it some days and you never know it's coming it's actually really funny

[aaron_straker]:

well maybe we'll spring that on you sometimes

[bryan_boorstein]:

yeah

[aaron_straker]:

but i

[bryan_boorstein]:

yeah

[aaron_straker]:

won't do it on the spot so here we go

[bryan_boorstein]:

yeah

[aaron_straker]:

let's up guys happy tuesday welcome back to another episode of eight train prosper today is going to be part two of our august q and even though it is now officially september and then what we're going to do is explode one of the questions from last week which is a little bit of sit looking back on our training careers and if there are things that we would like to change or wish we would have approached differently which we'll have a little bit more and put on before we dive into these questions as always we will cover some brief up dates with ourself brian would you like to start us off

[bryan_boorstein]:

yeah well today it finally happened

[aaron_straker]:

yes

[bryan_boorstein]:

i slept in and missed our beginning of our podcast so i feel like

[aaron_straker]:

yeah

[bryan_boorstein]:

the listeners need to know this that right now i'm nineteen minutes late to

[aaron_straker]:

oh

[bryan_boorstein]:

our pa cast and we're

[aaron_straker]:

yes

[bryan_boorstein]:

just starting so biggest apologies

[aaron_straker]:

oh

[bryan_boorstein]:

to erin for having to sit there for nineteen minutes without me i think a combination

[aaron_straker]:

yeah

[bryan_boorstein]:

of labor day yesterday and then those have you been following my my sleeping breathing

[aaron_straker]:

yeah

[bryan_boorstein]:

journey i was just sleeping like a baby you know taking in all that oxygen and m and just didn't wake up so not dead just very well oxygen oxygenated today but no to to to get back on track with reality here i did make a post yesterday on instagram about my my last or i guess my first three weeks of my kind of breathing journey here with with my nasal breathing focus and the breath strips on my nose i showed up here to the podcast forgot to take my breed strip off and aaron was like what is that on your nose and so we had a little small off air discussion about that but so i'm now about three weeks in to my to my mouth taping adventure at night and to nasal breathing during bike rides and walking and cardio and all these things um really enjoying the process giving me something to really focus on now in my forty first year of life so some people buy fancy cars i decide to take my mouth and start breathing through knows so to each their own you know but but over all like like just to be completely real it it has been an incredible three weeks of doing this and i feel nothing but but positive from it the the first four days as i reference to my post were definitely rough like trying to re train my body to breathe in a different manner created some pretty poor sleep the first few nights but since then it's been pretty pretty amazing when looking at the stats like i dropped in my post yesterday you know main profound ones i think are that sleep is up an extra half hour average per night over the last three weeks and my wake ups in the night are down to about half of what they were so they were like two to three or four times and now i'm down to one or two times very consistently so super positive in the first three weeks i also dropped last week that i've been doing these nasal only bike rides and i think at the time i mentioned even just last week that i had hit an average of mid thigh one thirties on my heart rate and then i touched mid one forties just briefly and i couldn't hang out there because it was too strenuous well then two days ago i did another ride and i maintained my average was one forty seven beats per minute and i touched one fifty six so it's it's just insane to me how quickly all of these adaptations are happening on it makes the process super rewarding interesting and invigorating to be able to see progress so rapidly so that's my first update

[aaron_straker]:

i guess i will jump into my first update is that since you have been doing this it has intrigued me to so while i cannot get access to any of the correct type of tape here to do it

[bryan_boorstein]:

uh huh

[aaron_straker]:

since i do have a pretty substantial mustache i don't want to be pulling duck tape

[bryan_boorstein]:

yeah

[aaron_straker]:

off of it m

[bryan_boorstein]:

uh

[aaron_straker]:

but i am leaving and we'll be back in the states and i mean by the time this episode drops like ten days after that so that is already in the amazon car but what i did start doing is on my post so i've been incorporating more on my upper body days ten minutes of the stair climber post ning the reason i like that is it's just like harder it's more of an effort than just like walking on the tread mill and i've been wanting to spend a little bit more time nearing

[bryan_boorstein]:

yeah

[aaron_straker]:

that like zone too one thirty is one fort's heart rate but it's just really hard to do on an incline tread mill but it's very easy to do on the stair master stair climber so i have been doing that and then have been able to do it twice successfully nasal breathing only i know like what setting i need to be so i'm only on level three but level three nose nose breathing will keep me in like mid one forties range heart rate

[bryan_boorstein]:

that's awesome that you can do that already immediately

[aaron_straker]:

the first one was really really challenging like i had to like the thing that kind of i kind of don't like about it is cardio just used to be like mindless right i could just like

[bryan_boorstein]:

yeah

[aaron_straker]:

listen to a podcast through like scroll on my phone and get it done but now i need to stay concentrated on my breath rate or else like it falls apart really quickly but once you do what's been really cool like i ave notice what i'll generally do is like i'll just get my heart rate up a little bit maybe i'll go to level four or five that ill put my heart rate up like into the one fifties and then i scale it back down and start the process of like the nose breathing just like once i can get into my rhythm and kind of catch my breath and i'm not like in that panic mode anymore my heart rate will drop down like a noticeable like six seven once i'm like in that

[bryan_boorstein]:

yep

[aaron_straker]:

flow and that's pretty cool

[bryan_boorstein]:

yeah it's it's really rewarding right it's just like i actually am really surprised in an amazed that you have been able to just in your first week of doing it hit the like mid one forties even low one fifties briefly

[aaron_straker]:

i think it's more so just how i'm not in good shape as opposed to anything else

[bryan_boorstein]:

right but you still have to you still have to breathe it in like through the more efficient route through the nose you have to process that oxygen and get it to kind of oxygen ate your body

[aaron_straker]:

yes

[bryan_boorstein]:

so yeah that's amazing like i reference in my post that nine months ago i started just walking nasal breathing which i had talked about on the podcast and my heart rate was ninety beats per minute or something and it was even hard for me to do that at first and then when i started biking three weeks ago doing it one ten or one fifteen heart rate was challenging i couldn't even really get into the one twenties and so it's cool to be able to see that you're probably breathing more efficiently than me just from a baseline level

[aaron_straker]:

potentially you know what

[bryan_boorstein]:

cool

[aaron_straker]:

else you got

[bryan_boorstein]:

okay cool so i do have a really big training update

[aaron_straker]:

oh

[bryan_boorstein]:

for myself but before i get into that big update for paragon so we are officially i kind of hinted at this last but we are officially getting to a new app starting september twelfth so today september sixth as we record this it will come out on the thirteenth which means our new app will be out there on in use everyone will be transferred over there in fact the reason i couldn't talk about it last week is because today nine six is the day that we're making the like broad sweeping announcement the world but i didn't want this episode to come out at five a m before laurie had a chance to announce this to the world a few hours later so we are going to be changing to called train heroic which is significantly better than wadify in the beginning when we first started wadify it was the apt to use i mean it was two thousand eight teen we were coming from a cross fit background fisher you now obviously was using modify along with street parking and a number of other big programs and since that time between fisher and street parking we're actually the third of them to leave watified so we hung on as long as we could but it just lacked a number of features that we wanted and needed end o within train heroic there's a few features that we really really like such as one is that you can swap exercises which is super cool so if you're say that we program like our physique program is both for a home gym and a commercial gym so we have to choose a movement that's the featured movement right and so we went back and forth with this whole idea of like do we choose the movement that is most accessible meaning that you know i say say the say the option is some sort of row do we choose the movement that's like a prone dumbbell row because everybody can do it or do we choose them movement that is most optimal for that situation which may be a chest supported t barrow or like a chest supported hammer strength row or something along those lines but either way like if we're choosing the one that's most accessible then the people that are in a commercial gym are like well why am i being told to do dumbbell row when there's a tbarow here and alternatively the people at home would be like well why are you telling me a chessported tbarrow when all i have is barbels and dumb bells but ultimately the swap feature is super cool because we put in the most optimal movement that is accessible we decided something like a pendulum squat would never be the featured movement because it's just not accessible no matter where you are but we could put in like a leg press as as the preferred movement right and then people are at home underneath it says alternative movements you can swap for leg press and it will be like you know back squad or depending on the goal like heels elevated back squat or glue dominant back squat or whatever whatever it is and with like the t barrow you know alternate movements you can swap and it will be like a dumb bell variation or a bar bell variation or whatever so people can literally go in and swap movements on their own without having to have the coach do it for them um so that's really cool and then it has a community chat so we can people can ask questions instead of having to go into our facebook group and ask the question there and then for a response there's literally a chat for each program so we have you know nine different programs on paragon if you're part of our four d physique program then you just go into the chat function you ask your question post a form check video or whatever it is and eventually the coach will get back to you with some feedback on that so those are two of my favorite features imbedded videos are a huge one too so you don't have click a you tube blink and leave the app to go see a video you just kind of click the video in the app shows up and then it closes and boom you're right there no big deal um and it also gives the option of creating static programs where you would literally just buy a program and then you can start it whenever you want and it's not on a calendar it just is a stand alone program and then we also have under based programs like we did in modify where you know you start on the date and you just kind of stay as consistent as you can through the dates and stuff like that you can also move days so if you if you feel like you're a few days behind you can actually when you go to do a day from say four days prior it'll say would you like to move this session to today um so there's just a number of cool little features like that and we've been experimenting with it using it in our own training for the last month and change since we decided to do this transition so all of the coaches at paragon are very familiar with the platform and uh yeah stop it there and let you guys kind

[aaron_straker]:

oh

[bryan_boorstein]:

of experience it for yourself here in in a week but we're all very excited about that here

[aaron_straker]:

i do have one question and i'm hesitant

[bryan_boorstein]:

yep

[aaron_straker]:

to ask this question for if the answer is no because then i don't want to i'll be pissed even brought it up but here we go does it have for the clients is there a web interface for them to log into or just the phone you know

[bryan_boorstein]:

there is a web inter face i

[aaron_straker]:

ah

[bryan_boorstein]:

am not super familiar with how that process goes from the client perspective because i use the web interface to program

[aaron_straker]:

hm

[bryan_boorstein]:

and then it ends up in the app but

[aaron_straker]:

h

[bryan_boorstein]:

i know that you

[aaron_straker]:

m

[bryan_boorstein]:

can log in and you can view it from from the web i'm not hundred percent sure how that whole process works though

[aaron_straker]:

okay cool yeah that's that's really really cool from the train heroic team for doing that because i know that's like a that's like a point of contention for a lot of things like especially for clients when you're like in putting feedback or uploading video or whatever something like it's just things have moved so far mobile that a lot of tools don't even have like a web version and then you're

[bryan_boorstein]:

hm

[aaron_straker]:

relegated to you know um using things on your phone like this is one of the reasons for last year or two years ago i moved my train i moved away from my checking system to start experimenting exploring apse in one of the like key feedback that i got for my clients and when i went back i was i am so sick of submitting my check in on my phone because i have to type everything out on my

[bryan_boorstein]:

m

[aaron_straker]:

phone and i was like

[bryan_boorstein]:

yeah

[aaron_straker]:

you're right that's it's a deal breaker and i went back to my system and i've been it's been awesome ever since because then i've added new things for it that of course everyone else benefits from so um

[bryan_boorstein]:

yeah

[aaron_straker]:

really really cool

[bryan_boorstein]:

yeah definitely i that is a good question i'm gonna have to ask laura about how the clients do that from the perspective but but yeah i know that that i don't think i can even actually program from mobile i think you have to go on desk top for me to write the program and enter it in because

[aaron_straker]:

hm

[bryan_boorstein]:

the other day i was like oh i don't want this movement i want to swap this other one and when i went to swap it like except my my you tube and on mobile so i don't think that i could actually program that i mean they're still i'm still learning bits and pieces of it but it's got a ton of features and we're just like really excited to move forward so

[aaron_straker]:

very very cool

[bryan_boorstein]:

any up dat you want to jump

[aaron_straker]:

ah

[bryan_boorstein]:

into before i go into training

[aaron_straker]:

yeah i guess i'll start with my training right so i have high guess

[bryan_boorstein]:

a

[aaron_straker]:

two sessions i think left here maybe three three two sessions left of my two the hack squat progression which is like my hardest day of the week but it's what you know i get most excited about updwate two hundred and seventy five kilos for a set of nine which is fantastic next week i anticipate that i will get that coveted ten reap at one hundred and seventy

[bryan_boorstein]:

yeah

[aaron_straker]:

five

[bryan_boorstein]:

buddy

[aaron_straker]:

kilos so the follow week i can increase to hundred and eighty kilos which will be four plates per side on the hack squad the notable thing there is when i wrapped up the first strength block when i was working alexis hundred and eighty kilos was my

[bryan_boorstein]:

oh

[aaron_straker]:

top set for the final week of that strength block

[bryan_boorstein]:

yeah

[aaron_straker]:

and i was able to get a set of five and that and i have a video of that and that's that was like a one zero r r so i am excited now it will be approximately three months later so somewhere around like twelve weeks later i will be taking that a hundred and eighty kilos and i m anticipating somewhere in the like eight to ten rep range which is like really cool tangible progress on the same piece of equipment under the same settings and stuff which is really really cool very excited for it

[bryan_boorstein]:

a dude that is awesome that is the that is like the definition of slow steady grind and like the rewarding aspect of this endeavor that were part of that almost nobody could understand outside of this like man i showed up every tuesday and took myself to this miserable awful place so that i could potentially get three to four extra reps twelve weeks later

[aaron_straker]:

twelve weeks later

[bryan_boorstein]:

ah but like

[aaron_straker]:

yeah

[bryan_boorstein]:

it's so meaningful and so rewarding to us and i just i just laugh about it sometimes when i when i try to put myself the perspective of somebody from the outside that made you know just jump into our podcast like i think of some of my friends from like college that don't really lift or whatever and be like hey you know listen to my podcast

[aaron_straker]:

yeah

[bryan_boorstein]:

check out this episode nd they're like wait i spent twelve

[aaron_straker]:

yeah

[bryan_boorstein]:

weeks of killing yourself to get

[aaron_straker]:

yeah

[bryan_boorstein]:

three raps like that's the way you live life but no it's

[aaron_straker]:

i

[bryan_boorstein]:

it's amazing like it's it's what makes it special for us and it gives us something to sue and gives you purpose and and that's beautiful i love it man

[aaron_straker]:

yeah i'm really excited about it

[bryan_boorstein]:

cool all right well big training updates for me so um i had all the best intentions of driving this messocycle that i was in all the way through the tenth week um i did my frequency de load in mid august when i went to the wedding and then i made it another at two and a half or three weeks after the frequency de load so essentially i made it through week the beginning of week nine on my program and then as this stress of transitioning to the new app and writing a bunch of new programming and all that sort of stuff just kind of started to create additional psychological fatigue for me um and i was already in week nine of my cycle i just i just couldn't do it any more like i'd hit my my long time goal which was speaking of of slow progression when i talked about six or seven months ago you know getting one rap on my hip extension with the hundreds and then doing a bunch of partials and i stated that my long term goal was i want to get five full raps and then a bunch of partials well i hit that and that was like the main thing i was focusing on this cycle and once i did that combined with all the psychological fatigue from transition and all that stuff i just didn't want to go through the last week of my training i didn't have the the gumption to get after it so instead what i did was i wrote my new cycle that's going to be starting on nine twelve and instead of like nine twelve is going to be in an intro week or whatever for the masses that are following brian's program beeds program but i decided that this week the week of nine five i'm just going to do a casual run through of the new cycle um not even at like what would be an intro week level but more of like a deloadeload just kind of going through the motions feeling the flow of the training making sure that it's gonna just flow right i think is the right way to say that so i just started that yesterday and the new program that i put together i'm going back to a push legs pull push legs pull and i actually think it fits perfectly for what i need in my life right now it takes me back off the calendar week so i had gotten myself kind of back into the calendar week with my prior cycle and now we're back off the calendar um and the way that i'm structuring this is that the first time through push legs pull it's a chest priority on push day it's a hamstring priority on leg day and it's a la priority on back day and then the the next time through it's a delt priority on push day a quad pro already on leg day and upper back priority on pull day um so slightly different focuses each time through but each non focus muscle group still gets at least three set or so yes sir jump on in

[aaron_straker]:

so by first time through do you mean like sessions one through six have that specialization then like

[bryan_boorstein]:

m

[aaron_straker]:

what would be seven through twelve do not or is it like

[bryan_boorstein]:

no

[aaron_straker]:

one

[bryan_boorstein]:

it's

[aaron_straker]:

two

[bryan_boorstein]:

it's

[aaron_straker]:

three or four five

[bryan_boorstein]:

yeah

[aaron_straker]:

six okay

[bryan_boorstein]:

one two three and then the four five six are going to be the different focus and then we'll go back to one through three with the same focus so my goal is

[aaron_straker]:

yeah

[bryan_boorstein]:

that this will be nine to ten calendar days that's always been my favorite way to do the push pull legs or push legs pull or however you want to talk about it because i think that it makes a ton of sense if you can implement within the structure of your life to a rest day before and after leg day so it would essentially go like push rest leg rest pull and then you would go right back to push again without a rest day so you're kind of bracketing leg days with a rest day on either side and that's been really good for me psychologically to have that rest day going into the leg session to really feel like motivated and excited and then also to have that rest day coming out of it where i can recover and get a bunch of food in before going back to another upper body day so so the upper body days will pretty much be back to back the leg days will be bracketed with rests um the hamstring focus leg day i only have pendulum squat as my quad movement so it's going to be like three ham during exercises and then boom pendulum at the end and then the other day it's basically the opposite where i'm goin to have leg curls as one of my movements and then a bunch of a bunch of quad stuff and then the other wheel change this time is i am actually not intending on doing r d l for a cycle i have had a r d l variation in my programming for eternity i actually can't remember in the last five years a time where i didn't have an r d l variation in and i'm just going to experiment with it i have hip extension in there i have leg curls in there two or three times i think one of the days on the hamstring focus day i have led curls twice oh so this is another another cool thing that i'm doing we've had people on the podcast talking before about and i've talked to cast off line about this too but the idea of putting isolation movements like short overload movements before lengthened overload movements so this would be like your leg extension before you're your hack squad or sometin like that um and when i've talked to cass about it he's always been like well the you know what if you did this by just taking isolation movement to concentric failure basically no no forced raps no length into partials no reverse drop sets anything like that and then you do your compound movement and then you come back to the leg extension but when you come back to the leg extension the second time you're now doing all that like you know past failure length and partials reverse drop sets whatever it is so that is the way i'm implementing at this time so both on ham string day i'm going leg curl then hip extension then back to leg curl and its leg extension then hack press then back to leg extend and so that's going to be a new thing implemented this cycle to see if i can still get the benefits of the kind of short then lengthened sequence without inhibiting my progress on the compound movement because i'm taking the isolation movement to the house or um so those are kind of the big sweeping changes to my training this cycle and then that will be available in the train heroic app under brian's program for anyone it wants to follow along with that

[aaron_straker]:

i really really like that i think it's really cool i'm interested to hear more how that unfolds in the coming weeks as we chat on the podcast i think that can be like especially beneficial for people with limited equipment and it gives you a little bit more options for training stuff with limited exercise availability

[bryan_boorstein]:

totally yeah

[aaron_straker]:

yeah

[bryan_boorstein]:

because you can use the same exercise in a different manner

[aaron_straker]:

yep

[bryan_boorstein]:

so yeah very cool what else

[aaron_straker]:

hum

[bryan_boorstein]:

is going on in your world

[aaron_straker]:

nothing else i think that now i guess last one i have officially i think i hinted on this a few weeks back officially started my first girl client in over two years is

[bryan_boorstein]:

yeah

[aaron_straker]:

very new for me i did do my due diligence on the intake form to make sure it is a game that i can win or i should say we can win which is much more appropriate i still don't think it's something i will explore at large but maybe all keep like one or two roster spots open for the right type um of person and it was just really interesting this person framed it in a way

[bryan_boorstein]:

m

[aaron_straker]:

that i just don't i would have

[bryan_boorstein]:

m

[aaron_straker]:

been i would have felt horrible no you know so i

[bryan_boorstein]:

m

[aaron_straker]:

was like yu know this

[bryan_boorstein]:

m

[aaron_straker]:

these are my cards right

[bryan_boorstein]:

oh

[aaron_straker]:

i put my cards on the table first i said this isn't something i do a lot of m a bit out of practice but here the questions i want answers to because i want to make for that i can help you going into this um and worked out so i'm really really excited about it should be fun and i was more so like just flattered in the way the person asked for my help so there's that which is pretty cool

[bryan_boorstein]:

if you don't mind talking about it what are some of the things that you would look for or are looking for to take on a female client

[aaron_straker]:

yeah yeah so i want objective historical numbers of how much time was spent in a deficit how much time was in caloric

[bryan_boorstein]:

m

[aaron_straker]:

surplus et cetera i want numbers i want to know around i want to know what

[bryan_boorstein]:

m

[aaron_straker]:

birth control they are on the length they were on it i want to know what cycle health is like i want lab work i want dex i just want lot more information so that i can make a lot more informed decisions at the end of the day i mean coaching women and girls however you want to properly frame that female it's just harder right

[bryan_boorstein]:

oh

[aaron_straker]:

there's more moving pieces you have a less resilient endicran system to environment and then you also get a lot of the like i mean let's face it from from a male versus a female standpoint the female is under much more socidal pressures to look a certain way they've been marketed too much more especially you know in the earlier two

[bryan_boorstein]:

m

[aaron_straker]:

thousands in those sorts of things and you just don't know how much of like reformatting you need to do around like um psychological attachments to certain things are saying like oh well i can't eat more than eighteen hundred calories or something but there's no there's no active reasoning to that it's just something that's been negatively reinforced sort of so i mean at the end of the day it's just harder to do and it requires a little bit more intricate of an approach then i would generally take with my mails sort of thing um and it's just like i've said this before like i don't i never desire to be the coach for everyone like i want to hit home runs with people i know that can hit home runs for it works for me it works

[bryan_boorstein]:

oh

[aaron_straker]:

for them it's fantastic when i get things out of my wheelhouse

[bryan_boorstein]:

yeah

[aaron_straker]:

i would rather just far out and say now you know i'm not a great resource for you but i know someone who is but sometimes when people are like air and i really want to work with you specifically

[bryan_boorstein]:

yeah

[aaron_straker]:

i'm like okay you know so hard for me to say sorry

[bryan_boorstein]:

it's flattering

[aaron_straker]:

it

[bryan_boorstein]:

yeah

[aaron_straker]:

is

[bryan_boorstein]:

yeah

[aaron_straker]:

it is

[bryan_boorstein]:

for sure ah

[aaron_straker]:

so i'm excited about it just to do something a little bit different it will bring out the best and me and my coaching sort of thing and any kind of new things i need to learn explore to make sure i deliver the best protocols and stuff i possibly can

[bryan_boorstein]:

sweet i love that

[aaron_straker]:

oh

[bryan_boorstein]:

um all right cool do you want to jump in some questions

[aaron_straker]:

well

[bryan_boorstein]:

and see if we have time to get to this topic

[aaron_straker]:

yeah yeah we might end up just honestly finishing the questions but here we go

[bryan_boorstein]:

and then doing the topic next week yeah

[aaron_straker]:

potentially

[bryan_boorstein]:

yeah that's my fault for being late yeah

[aaron_straker]:

so the first one is is there evidence suggesting that whole foods are better than shakes

[bryan_boorstein]:

should i take a stab at this one first

[aaron_straker]:

let's have you take a stab at it and then i'll i'll circle back let's do that

[bryan_boorstein]:

yeah i think that it kind of a bit goes back to the like macro's question of do i just need to hit my macro's and i think that from like a broad sweeping perspective of just looking at your physique development or your esthetics that yeah

[aaron_straker]:

the

[bryan_boorstein]:

you can do it with shakes you're going to touch on this so i'm not going to steal your thunder here too much but i think that you end up with some potential micro nutrient issues if you're just doing too many shakes you can have bowel movement issues through not getting enough fiber and things like that you can have satiety issues through just not being full because everything is liquid so i think that that those are potential idea things that i'm sure you'll have more to add to and then i also think that it kind it depends where you are in your nutritional periodization because if you're in a bulk or in a surplus then you may need to have shakes just to get enough calories because it's hard to get a lot of food down whereas when you're in a deficit even though i tend to overprioritize shakes just out of ease like i'm a big fan of you know the first six as of my day just being kind of like protein shakes and i guess you'd call it like some sort of version of a protein sparing modified fast is kind of what i do but i do make sure that the latter half my day is all whole food

[aaron_straker]:

oh

[bryan_boorstein]:

so i think that you have a little bit more freedom with that when you're in a surplus and you have a ton of calories and you probably have a little bit less freedom when when you're dieting and you should probably veer more to whole foods

[aaron_straker]:

yeah i'm glad you brought up the part around the peridization and the gaining phase it has more practicality there because of you're playing you're solving a different problem when you need to eat less food volume is your best friend when you need to eat more food and your really full volume is like kind of your nemesis at that point

[bryan_boorstein]:

hm

[aaron_straker]:

um in the context here let's let's assume we're talking about like just you know general health maintenance and fat loss sort of thing generally you're going to get more nutrient density and more nutrient variety out of whole food based sources from a calory deficit standpoint on paper i'm sure there will there will be people that argue that like shakes can get the job done there's a large gap especially when we talk about fat loss of things on paper and in practicality because even with shakes let's assume that micro nutrients are you know equal here we get we run into volume and satiety right in one of the biggest detriment to people with fat loss phases is being hungry and you know having to deal with will power and using air quotes here for like the podcast listeners the approach that i take with my clients is like let's eat food so that you're not hungry and you don't have to flex your wil power muscle because you're not ever really that hungry um so that's where it really breaks down is because shakes are already let's call them processed in the form that you're not getting fiber and you're drinking your calories as opposed to chewing them eating them that sort of thing and that's where it really will kind of there's a reason the best physiques your natural body builders even your enhanced body builders and stuff are not just having like forty shakes a day they're having

[bryan_boorstein]:

yeah

[aaron_straker]:

real foods because it stood the test of time for people who are dieting too vary lean physics yeah

[bryan_boorstein]:

eh well said jump unto this next question

[aaron_straker]:

let's do it

[bryan_boorstein]:

thoughts on nutrition protocol for high school wrestlers four months of one point five percent body weight loss per week question mark maybe

[aaron_straker]:

this one

[bryan_boorstein]:

yeah

[aaron_straker]:

man i i really don't want to answer this question to be completely honest because i think it's just not good right i mean i think

[bryan_boorstein]:

oh

[aaron_straker]:

it's one of the things where it's i feel like if you caught me a

[bryan_boorstein]:

yeah

[aaron_straker]:

little bit younger in my life i would have answered it differently but i just know it doesn't turn out well for people wrestling i get it it sport and then there's obviously that trade off of health to performance for sport type stuff but four months of one point five body weight loss per week so just to be to be clear we generally say between half a pound or sorry half a per cent to one per cent on the higher end of body weight loss per week four months sixteen weeks at now the high end of that you're covering a very very large gap there and my question would be like what what weight class are you trying to wrestle at and why would you not give yourself

[bryan_boorstein]:

yeah

[aaron_straker]:

an a longer time line so that you don't have to be as aggressive have they wrestled at this weight class before or is something else you know potentially missing i know personally from my experience like some of my best friends and suffarest or s in high school some of them also played football like i remember are running back would go from one eighty five at the end of football season to russell one forty five you know within a period of like maybe six to eight weeks between seasons it's really really um hard dieting and not really great the protocol here is probably going to need to be stack what little carbohydrate you can actually put into the diet pre and post training sessions and then it's going to be a lot of protein and vegetables and i would one hundred percent put this individual on a very comprehensive multi vitamin with metholated forms of folie b twelve and and those sorts of things zinc magnesium because your diet our very very limited it's going to be low calories and you're really just going to be feeding right pre impost work out so that you can get some semblance of recovery i would not really recommend doing this whatsoever sorry

[bryan_boorstein]:

yeah

[aaron_straker]:

oh

[bryan_boorstein]:

so when you do the math real quick in four months you look at it as about seventeen weeks one point five percent body weight

[aaron_straker]:

yes

[bryan_boorstein]:

lost per week that's twenty five per cent of your body weight so that that reference that you made of one eight five to one forty five that's even slightly less than twenty five percent body weight um so this person would essentially be going from like two hundred to one fifty or one sixty to one twenty or something along those

[aaron_straker]:

oh

[bryan_boorstein]:

lines so

[aaron_straker]:

oh

[bryan_boorstein]:

twenty five percent of body weighs a ton

[aaron_straker]:

yeah

[bryan_boorstein]:

and i don't envy that position especially at that age like i m i think wrestling is one of those weird things where like you said it's a sport and so you you do what you have to do for the sport but i feel like there has to be some components of stunting development

[aaron_straker]:

oh

[bryan_boorstein]:

are happening there in those critical teen age years um so

[aaron_straker]:

i

[bryan_boorstein]:

so yeah i don't have much to add aside from just a stroke of caution

[aaron_straker]:

yeah big stroke of caution for sure okay

[bryan_boorstein]:

cool

[aaron_straker]:

neck one will kick over to you ryan start

[bryan_boorstein]:

okay

[aaron_straker]:

during bulk do we need to decrease fiber from fruits and vegetables because of high carps

[bryan_boorstein]:

i don't know about that because of high carbs um piece i do think that fruit and egis probably naturally end up getting slightly decreased during a bulk for satiety um just because you're trying to fit excess of calories into your day things that are extremely filling like fruit and vegetables are going to give you a lot of water they're going to make you feel full for the amount of calories that you get and so depending on your hunger at that time how deep you are into your bulk

[aaron_straker]:

m

[bryan_boorstein]:

and kind of what other foods

[aaron_straker]:

as

[bryan_boorstein]:

are filling the gaps in there it's just it's just tough sometimes to get them in i think it's more common than it should be for people to avoid fruit and vegis almost

[aaron_straker]:

ah

[bryan_boorstein]:

entirely in bulks and so that isn't of course something that i encourage but i relate to it because i've certainly been there where i am sorry my google dogs just signed me out for some reason and i can't exactly figure out why but yeah i just i just feel like in a ball it's a it's difficult to get those foods in at the end of the day especially because you're you're so full you're you're just trying to get the calories down that you need and so one thing that i might consider would be the idea of trying to eat more fruits and vegis earlier in the day and then eating a little bit more little ble foods at night because then at least you can check that box get your or fibre and our micronutrience from your fruit and vedgis and then still be able to kind of eat food that's a little more interesting to you at the

[aaron_straker]:

ah

[bryan_boorstein]:

end day so um so that would be my thoughts there how about you

[aaron_straker]:

i would say if they are getting absurdly high and you are starting to suffer some g i related things maybe you're a little bit backed up constipated or super super gas here really bloated then let's look at where your fiber numbers are

[bryan_boorstein]:

oh

[aaron_straker]:

that being said i know personally myself when i am in a in a surplus my fibre will get into the fifties sixty is no problem i've had clients

[bryan_boorstein]:

yeah

[aaron_straker]:

who we are pushing like thirty six thirty seven hundred calories their fibers creeping up into the seventies even sometimes no issues i don't it's something you need to do just because you are in a gaining phase however if you are like let's say you're doing a ship ton of oats oats are pretty high in fiber they are also known when you're eating him higher volumes to maybe cause

[bryan_boorstein]:

yeah

[aaron_straker]:

a little bit of g i distress you can maybe swap some of those for lower fiber options like a cream of

[bryan_boorstein]:

oh

[aaron_straker]:

rice would be a really great swap there where you can get something going to digest a little bit faster easier but i wouldn't say you need to decrease fiber just because you are in a

[bryan_boorstein]:

yeah

[aaron_straker]:

gaining phase i would say from a relative standpoint total caloric intake it will go down but from an absolute standpoint your fiber is probably going to go up during a gaining phase

[bryan_boorstein]:

yeah i would agree with that as well all right let me take this next one over to you is there a difference between optima nutrition for longevity versus strength training and i assume that strength training compasses hypertrophy training as well

[aaron_straker]:

yeah i would say yes there is a difference and specifically

[bryan_boorstein]:

yeah

[aaron_straker]:

the way i'm going to answer this is because of the term optimal right so eating or you know let's call it optimal strength training

[bryan_boorstein]:

yeah

[aaron_straker]:

and hypertrophy training like let's call it eating for optimal gains carbohydrates are much better for fuel and gains like we know that higher protein intake is

[bryan_boorstein]:

yet

[aaron_straker]:

going to help us maximize muscle protein synthesis signaling and we really want to be hammering that m tour pathway i would say for optimal nutrition for longevity we are going to want a little bit more of that a m p q pathway

[bryan_boorstein]:

yep

[aaron_straker]:

rob a little bit of those i shouldn't even say a little bit probably a moderate or if e're using kind of subjective terms of that carbo hydrate to push over to anti inflammatory you know mono and polly on saturated fatty acid sources to let us get just more polly finals flavin all these sorts of things in that will really combat for radicals in flying anti inflammatory processes where when we're really really pushing training really hard and a lot of carbohydrate we will have some pro inflammatory processes from this right we will get a little bit of um oxidatove stress in those sorts of things so because the specific terminology here is optimal yes there is a difference that being said finding a good middle ground a lot of your if you really look into like the generally accepted information on longevity it's like super low protein um and a lot of like fasting and different things like that people look quite frail um if we look in from what a lot of the l i shouldn't say leading because c v d is the leading reason us americans are dying but a lot of the risks and fears for old age is people falling over and like shattering bones because there protein is so low they have their their attrofeed so poorly sort of thing

[bryan_boorstein]:

oh

[aaron_straker]:

so there's definitely a little bit of like a middle ground from a hey i need to fast

[bryan_boorstein]:

oh

[aaron_straker]:

all the time for a tale g and all of these things but also if i

[bryan_boorstein]:

yeah

[aaron_straker]:

fall over something is going to shatter and then that's probably going to end my life like with most things we talk about what is best in practical you is probably somewhere in the middle ground of the two extremes that are always presented you're muted brian my

[bryan_boorstein]:

totally

[aaron_straker]:

yeah

[bryan_boorstein]:

muted um so i was actually going to focus mostly on the latter part of that that you discussed in that the longevity piece seems to be related to food restriction and so strictly just from that one perspective of hey if you're trying to get stronger and put muscle on you have to be in a chloric surplus and if you want to longer you should probably restrict food and be in a calory deficit i think from like a very simple like ten thousand foot view it's just eating less food puts less stress on your body your digestion ocesses and your organs and all these things so um stronger by science did a really deep dive into this exact question maybe three to six months o i want to say um sometime in the early spring possibly but they literally spent maybe forty minutes talking about this and they covered the protein restriction the autophogy and the fasting and clara restriction and and then they also covered what you said which was a great cave about the falls and later in life and having enough muscle and size and just bulk in your body to withstand some of this stuff so i think that like if you were to design a perfect longevity protocol you're probably going to eat a decent amount during puberty as your body is building and getting bigger and you're going to use that time to put on muscle and you know increase bone density and things like that and then you probably spend most of your like late twenties to late fifties maybe in like a relative caloric deficit just kind of letting your body not have to over exert itself in the digestion process and all of these other things and then maybe as you get into the later stages of life into your sixties and seventies maybe you start eating just a little bit more almost like you've built up this extra what's the word i'm looking for but basically you spent four you spent thirty years of your life restricting so so your body has like fresh and and i can't even articulate what i'm trying to say right now but but basically spending the majority of your life in a caloric deficit and then making sure that as you get into older age having a little bit more more bulk there to absorb these falls and stuff like that so i'm completely this is conjecture just coming from my brain and that is not necessarily what stronger by science said in their in their podcast but i would definitely check that out because i found it very interesting and intriguing even though i knew of the data kind of the way they phrased it and the perspective that they used was pretty interesting too

[aaron_straker]:

one last little thing there because i know we get a lot of women listen to the podcast something came out of your mouth that i'm pretty sure you didn't want to come out of your mouth and we just want to put cave you probably do not want to spend the majority of your life in a calory deficit please do not do that but what i think you meant is

[bryan_boorstein]:

well

[aaron_straker]:

like

[bryan_boorstein]:

i mean for

[aaron_straker]:

not

[bryan_boorstein]:

longevity

[aaron_straker]:

at

[bryan_boorstein]:

i

[aaron_straker]:

at a like don't get over weight and do it americans you know do best pretty much

[bryan_boorstein]:

yeah i mean i think that there is like they did actually in the stronger by science podcast they did do a long term study where people were like restricted down to like forty percent of they're of their chloric maintenance and they held that for like a really really really long time and and there was correlative factors to improving longevity markers so i mean for for what that's worth like like those people that are focused on longevity like they literally do live their life in a caloric deficit for decades um so i think it just it's a balance of course like do you care about longevity do you care about strength training i mean you can probably to the line of maintenance most of your life and just never get over weight and never be completely frail and weaken i think at the end of the day may be that the difference is one to four years on the end of your life like i feel like it's something like that so the question then becomes like do you want to live your life in this really restricted state for for decades and decades so that maybe you have an extra five years of life at the end or do you just want to live a generally healthy life style and and because we're all in n of one anyways like your exact situation may be unaffected by that or you may even live longer from this

[aaron_straker]:

almost

[bryan_boorstein]:

versus being in a restricted state so so there's a lot of variables that go into that but i do think that long term restriction is

[aaron_straker]:

so

[bryan_boorstein]:

correlated on

[aaron_straker]:

okay

[bryan_boorstein]:

a general

[aaron_straker]:

m

[bryan_boorstein]:

population level with a longer life

[aaron_straker]:

okay understood thanks for clarifying that part

[bryan_boorstein]:

m you

[aaron_straker]:

no

[bryan_boorstein]:

can only sleep if i'm dead tired tips

[aaron_straker]:

oh

[bryan_boorstein]:

for better sleep and how to avoid over thinking before bed

[aaron_straker]:

yeah so generally for for better sleep sleep hygiene is a really really good part the first part of sleep hygiene is understanding and curbing your caffeine intake um because like caffeine generally has a half life

[bryan_boorstein]:

oh

[aaron_straker]:

of like six hours right do not be one of those people who's taking pre work out at four p m that has three hundred milligrams of caffeine if you're going to try and go to bed it pretty much any time before

[bryan_boorstein]:

yeah

[aaron_straker]:

like one or two am i would say alongside that things that i am really really big fan of making the room is darkest possible black black out curtains those sorts of things a sleep mask um if you are a sensitive auditory sleeper ear plugs those sorts of things making the room as cool as possible around sixty five degrees which is actually quite cold is pretty optimal for for sleep temperature then

[bryan_boorstein]:

m

[aaron_straker]:

avoiding like don't be working on your computer until you know right before you're trying to go to bed or when you're doing like active mental tasks that sort of thing and then how to avoid over thinking before bedtime this is could be a stress marker right so it could be you in a period of elevated in your life maybe you're you know under a lot of work related stress to those sorts of things and you kind of can't turn your brain off something that you can try is lthanine in the evenings generally and around the hundred

[bryan_boorstein]:

oh

[aaron_straker]:

milligrams mark different types of ashagonda that you can look into can generally help there or taking melton a little bit earlier as well are all kind of tips there but i would start with the first domino of when is your final caffeine um intake of the day and start moving that forward

[bryan_boorstein]:

ah well said i just want to jump on something somewhat related here that you mentioned the laning so about a year ago i heard again stronger by science talking about how finn combined with caffeen actually creates a much better

[aaron_straker]:

yeah

[bryan_boorstein]:

experience than just caffeine by itself and so i started doing this you want to take the thin in a two to one ratio to caen so in the morning i usually take two hundred to three hundred milligrams of caffeine with four hundred to six hundred milligrams of elthianin and i actually always felt like caffeine made me a little too jittery and like hyper focused and a little bit of anxiety in my brain like at least in the beginning when it would kick in and since the last year combining it with lthianin i feel like ten is a much smoother and enjoyable experience for me um so if anyone wants to consider that as something to do in the morning um that may help but that's completely unrelated to the sleep thing so regarding sleep i think temperature is a huge one sixty five i would love to keep my room at sixty five but it's always a bargaining thing with came a little bit because we have the green side of not you know making our r our house successively cold unnecessarily along with the fact that she just doesn't like to be as cold when she sleeps so we settle it like seventy or seventy one but yeah sixty five would be wonderful i think that that would do nothing but help my sleep i we use white noise really great white noise machine that we got on amazon sixty box it's this little like grayish black unit that has seven or eight different settings on it i love white noise it helps me sleep really well um i also find that if i ever am like in that state of over thinking and my brain going crazy before bed all i have to do is pick up a book it doesn't even matter what kind of book i know some people tell me that fiction or non fiction are important factors here like kim for example can be reading fiction and it will be midnight one a m two a m and she'll just keep reading and forget that like she's supposed to go to sleep so for other people i think non fiction might be just a better choice because it's more dry but man like within ten minutes five minutes of opening a book and trying to read i'm just like what am i doing right now i need to go to sleep you know so so that may or may not work for you as well um i also often like listening to podcast for whatever reason is really funny but revived stronger and the english accent and the german accent of scalonandand steve for some reason listening to them back and forth my brain just like like it just turns to like motion i fall asleep and then i'll wake up like an hour later with like them okay by see you guys later and i'm like oh guess i just finished the podcast you know set my headphones down go to sleep for real at that point but but finding little things like that that just kind of you off to sleep are super helpful and then for whatever it's worth if you do c b d or t h c or a combination of both i believe the term is sleep latency which is actually getting to sleep so t h c has has not been associated with good quality sleep throughout the night sleeping like you tend to wake up a little more and stuff like that but it is very very effective at sleep latent as far as getting you to sleep so i know a number of my friends that don't really like to be high but they'll take like a five milligram th c gummy with c b d in it or something like that and that seems to do the trick for most people that i talk to

[aaron_straker]:

yeah those are all great additional in puts you brought up something really good with maybe your significant other doesn't want to be freezing in the middle of the night there is a company called chilly sleep that makes this thing the chilly pad it is kind of pricy but i think they've branched out

[bryan_boorstein]:

oh

[aaron_straker]:

into some other different things and you can like it slides under your side of the sheets and then it can make your

[bryan_boorstein]:

yeah

[aaron_straker]:

part of the bed like significantly colder not you know making your other significant other suffer or also it may be greener than running your house at sixty five also so

[bryan_boorstein]:

yeh totally we have six minutes left in two questions so let's jam through these as quick as we can and then i got to bounce and get the kids to school um

[aaron_straker]:

m

[bryan_boorstein]:

i'll just take this one real quick ease i have a thought on it statics retching directly after a resistance training session to

[aaron_straker]:

oh

[bryan_boorstein]:

increase hypertrophy and so i think that my answer a few weeks ago would have been maybe like possibly there seems to be good mechanist data to potentially suggest this

[aaron_straker]:

m

[bryan_boorstein]:

and then there

[aaron_straker]:

oh

[bryan_boorstein]:

was just recently a calf study that came out where they literally just stretched the calf for an hour underload and there was significantly more hypertrophy from the group that stretched versus the group that did not it was literally something like i think it was thirteen point something percent increase in hypertrophy in the leg that stretched the calf and one percent in the that didn't and that actually isn't surprising because there is some oralitive effects like cross over effects that could that we know when you talk about injury and we're like hey if that side is injured just train this side and it will actually help your other side type thing so it doesn't surprise me that the non stretched calf gained one per cent or one point two per cent or whatever it was but the fact that the calf that was stretched gained thirteen plus percent that's huge and so um this just further provides proof and concrete evidence that the stretch meted hypertrophy thing is real and so i'm not ready to say that you just rate up static stretch like you know you do ardls and then you do like it and reach test i don't think that that necessarily is going to help you too much but i think that stretching under load has significant benefit one perfect case in point is i just hanged my dumb bell fly press in my program to being a three second pause at the bottom of every rep and i had like three people write me and be like bro you're just doing a isometric do you think icsometrics are effective and i was like bro did yo see this calf study um and so yes i do think that weighted icesometrics are effective and i'm even doing it in my dumb bell fly press now so three second pause at the bottom stretch it out and then it's jus one dynamic contraction and then right back down to like a three second isometric and we will see how that works over the course of this next cycle

[aaron_straker]:

yeah if i remember correctly in our episode with milo wolf he talked about this study because it had just come out that being said i do think in this study they were stretching it for an hour per day

[bryan_boorstein]:

they

[aaron_straker]:

so

[bryan_boorstein]:

were

[aaron_straker]:

if

[bryan_boorstein]:

yeah

[aaron_straker]:

you're stretching for like four minutes post work out you know it may not have you might just need a lot more time and it obviously becomes opportunity cost on your time but yes i think taking that in terms

[bryan_boorstein]:

m

[aaron_straker]:

of in more time in the lengthened position may be adding pauses for your length and overload movements some the policy can have more hypertripic carry over

[bryan_boorstein]:

and i just i don't know if like i don't i don't think i'm ready

[aaron_straker]:

yes

[bryan_boorstein]:

to sign on the line and say static stretching by itself not underload i don't know if that

[aaron_straker]:

yes

[bryan_boorstein]:

necessarily is something that i'm

[aaron_straker]:

oh

[bryan_boorstein]:

going to put money on and say yes that's going to be ineffective tool for hypertropy

[aaron_straker]:

yeah

[bryan_boorstein]:

oh

[aaron_straker]:

definitely it might but i'm not going to spend the time to do it let's put it

[bryan_boorstein]:

yeah

[aaron_straker]:

that way

[bryan_boorstein]:

yeah exactly exactly okay last question is should you be hitting failure when cutting

[aaron_straker]:

as always it depends it depends on how you're managing the other factors of your training program and your life style um this is going to very like i said person to person i will still train to fail

[bryan_boorstein]:

oh

[aaron_straker]:

certain things when i'm cutting however i'm able to throw a lot of resources at this and my

[bryan_boorstein]:

yeah

[aaron_straker]:

calory deficits are very well managed because i just have a little bit more skill acquisition and time spent doing so i would say depends on the exercise as well i'm not going to recommend hitting failure in a dead lift or something like really compound and um where safety may be a risk factor but for talking like lateral delt we're talking triceps biceps calf

[bryan_boorstein]:

oh

[aaron_straker]:

raises there's nothing wrong with hitting failure in those mull groups while you are in a calory deficit

[bryan_boorstein]:

m yeah i mean the way i look

[aaron_straker]:

ah

[bryan_boorstein]:

at it is that the training that got you there is pretty much the training that you want to take through your deficit

[aaron_straker]:

yeah

[bryan_boorstein]:

as well and so to your point like i never in the way that i design programs i never have those big compound damaging lengthened movements like the dead lift the pendulum squat the pack squats the split squats things like that those never go to failure for me really i mean maybe if i'm at the very end of a cycle in plus and i just want to test my limits kind of like you with your hack squat in two weeks when you want to see what you can do with a hundred eighty kilos for sure like like there are opportunities where you can do that strategically and thoughtfully but in general if i'm taking my leg extensions my leg curls i try set push downs and my spider curls to failure surplus they're also going to failure and probably past failure in a defisite too so i would just say that you want to make sure to do all the things that you know to do like bracket your training with carbohydrate protein makes sure that you're not doing this fasted or that you're going you know four hours after your work out without some sort of nutrition you make sure that all your life style factors like your sleeping stuff are in order stress isn't too high and there should be no reason that you can't still take those short overloaded movements to in past failure

[aaron_straker]:

yeah the last little bit i will say is if any of your tendons are screaming at you especially around like your elbow flexors your elbow extensors things like that just mart because calory deficit

[bryan_boorstein]:

hm

[aaron_straker]:

there is higher propensity of risk of tending rupture those sorts of things don't be stupid there

[bryan_boorstein]:

yeah i think that i agree a hundred per cent that's a great point but i also think that a lot of that comes down to exercise selection and execution and so if you're feeling you know your elbow hurt on whatever kind of curl variation you're doing try sep extension maybe just try a different one like try a one arm cable curl and try

[aaron_straker]:

a

[bryan_boorstein]:

cable cable try sep push down instead of a skull crusher or you know whatever whatever it is you know i i used to be filled with with elbow issues in cross it from rope climes and all the pull ups being pronated in all these things

[aaron_straker]:

oh

[bryan_boorstein]:

and um even with barbell curls like in the early hypertrefe days you know things that would bother me because you're just locked into

[aaron_straker]:

yes

[bryan_boorstein]:

this position but as soon as i would switch to a d handle on a cable machine in a matter of a couple of weeks it would it would dissipate so you know maybe look at the exercises you're choosing as well

[aaron_straker]:

definitely anything

[bryan_boorstein]:

cool

[aaron_straker]:

else on this one brian

[bryan_boorstein]:

oh no i think we'll hit that topic on our training careers next week

[aaron_straker]:

we will as always guys thank

[bryan_boorstein]:

cool

[aaron_straker]:

you for listening brian and i will talk to you next week

[bryan_boorstein]:

m

Episode intro/life updates
Considering peridization and the gaining phase - shakes can cause potential micronutrient issues
In response to nutrition protocol for high school wrestlers - how about trying a longer time line so that you don't have to be as aggressive
The amount of excess calories from fruit and veg, which give a lot of water and can make you feel more full depending on your hunger
Higher protein intake is going to help us maximize muscle protein synthesis - a more ​​m p q pathway is necessary for optimal nutrition & longevity
Curb coffee and other stimulants a couple of hours before bed. There are many natural tinchers worth trying too such as lthanine in the evenings, ashagonda or melatonin
Static stretching is an ineffective tool for hypertrophy
A calory deficit could mean your tendons are screaming but it comes down to exercise selection and execution