Optimizing Your Own Nutrition | ETP#97

[aaron_straker]: 0:27

what's up guys happy tuesday welcome back to another episode of eat train prosper today brian and myself are going to have a conversation around individualizing your approach to optimizing your own nutrition this is something that i brought up that i wanted to talk about just for those of us who are fine that we have things like genetic polymorphisms or differences in the gutmicrobium make up between the different types of bacteria that we have that may influence to eh help or hurt um your kind of proprocolativity to some kind of just variations that may stand out from what is generally commonly accepted advice or even things that come out of like a meta or a systematic review so before we jump into this as always we're going to start off with some updates brian what do you have for us

[bryan_boorstein]: 1:25

hey hey yeah i think

[aaron_straker]: 1:26

yeah

[bryan_boorstein]: 1:26

the the nutrition thing the individualizing nutrition could almost be correlated similarly to like training volume and we had that discussion about minimal is training volume and how erybody falls somewhere different on the spectrum and i'm sure that individualizing nutrition has a lot of the same characteristics so should be a fun conversation

[aaron_straker]: 1:45

yeah

[bryan_boorstein]: 1:46

jumping into my updates i have

[aaron_straker]: 1:47

ah

[bryan_boorstein]: 1:47

a few today first and foremost yesterday both kids were home from school that was not cool we're now at twenty out of twenty one past school days i think that we've had at least one kid home if not both so we have air infection and a fever and then i think bryson is actually faking being sick he even said at the end of the night he was like i tricked you guys and was like i know i kind of kind of figured you tricked us i was you know mildly upset about that but also like he's five so what re you goin to do i need to can you hear these dings in the background and need to ax out of that other thing okay cool um

[aaron_straker]: 2:31

i

[bryan_boorstein]: 2:32

so anyways beyond six kids um today i have my twelve week pr p up date appointment so crazy how fast time goes i feel like the first six weeks crawled by and then the last six weeks like flew by it feels like just last week i was talking about hey ma six week up date is coming up over all i'd say there's been a little bit of improvement between the six and twelve week mark um the most notable improvement is actually what happened this week so i went to see my p t and she theorized that some of this kind of tightness that i'm that's still lingering in my knee that i keep talking about every every week when i sit down in the bottom of the deep squaw she theorized that that may be from having a weak glut mead on that side so she just said you know obviously you want to strengthen that glut mead but as an she'll kind of banded temporarily try to activate or wake up that glut mead before you squat so she gave me a few different things i could do a couple banded things like you know or hydrants and monster walks and stuff like that but of course i opted for for the one that i'm familiar with more which is the the gutmeadcable kick back so i did two sets of that no not too hard just kind of get some blood flow and like she said wake up the glut mead did that before squatting two days ago and immediate improvement the knee felt like it was tracking better sometimes when i descend down in my pendulum squat the knee kind of gets like a little while belle as it's approaching full flexion this time that didn't happen um it felt like it was stabilizing the nee really well and then even better than that i had no paint it all at the bottom of the squat while i was squatting and no like residual pain like usually after i squat for a few hours later you know i can kind of feel it walking around like hey dude you squatted this time it just it just felt like my quads were on fire so so for anybody that that you know i didn't think i had a week glut mead like of all the things i was like you know i do this i do that like i clearly train hard and i do all the things but i didn't think my glut mead would be something that could have such dramatic impact on this so um super cool for me very eye opening and i think that through the course of time continuing to strengthen the glut meet and continuing to activate it before squatting should have you know cumulatively positive effects going forward

[aaron_straker]: 5:11

question

[bryan_boorstein]: 5:11

so

[aaron_straker]: 5:11

for you there because i know we corresponded on instagram about this a little bit do you think that it could have something to

[bryan_boorstein]: 5:20

m

[aaron_straker]: 5:20

do with the fact that like we i'm generally meeting you and i but i'm sure we could extrapolate this to the larger listenership we just don't move laterally at all in any kind of sport

[bryan_boorstein]: 5:31

hm

[aaron_straker]: 5:32

specific modality or anything that would act le train the glut meat in any kind of meaningful capacity

[bryan_boorstein]: 5:42

yeah i do i also think that doing single leg stuff is going

[aaron_straker]: 5:47

yeah

[bryan_boorstein]: 5:47

to inevitably involve the glut mead through stabilizing the pelvis so i have a split squat and i have a single leg red l and so through those movements i feel like it's at least tangentially getting some decent stimulus and stabilization work but what it's probably missing is that short position which is what

[aaron_straker]: 6:08

yeah kick

[bryan_boorstein]: 6:10

monster

[aaron_straker]: 6:10

back

[bryan_boorstein]: 6:11

walks the banded stuff

[aaron_straker]: 6:11

h

[bryan_boorstein]: 6:12

or the glut

[aaron_straker]: 6:12

m

[bryan_boorstein]: 6:12

mead kick back would do is to kind of flood it with blood and get that short position um where the other the single leg movements are more working at a length and position through like stabilization isometrically almost but

[aaron_straker]: 6:25

a

[bryan_boorstein]: 6:25

yeah to your point like i do agree that we need some lateral movement and i think that would just be good for me in general when it comes to just re having my knee from p r p just get it strong again so i think

[aaron_straker]: 6:39

yeah

[bryan_boorstein]: 6:40

what i'm going to try and do is kind of throw in some initially like some some skaterpliotype things like some lateral hops and stuff like that so that it's working dynamically

[aaron_straker]: 6:48

yeah

[bryan_boorstein]: 6:49

and then continue to do like the mead

[aaron_straker]: 6:50

ah

[bryan_boorstein]: 6:50

kick back and stuff like that um cool

[aaron_straker]: 6:54

oh

[bryan_boorstein]: 6:54

so moving on i have two more quick updates here my program on the train heroic app through paragon brian's program it's crushing right now i'm actual really really happy with the amount of the quality of response that it's gotten so one of the we don't offer a seven day free trial on any of our paragon programs you either i sign up or you don't but on my program because it's a stand alone i decided to offer a seven day free trial and you would expect a lot of people just get the seven day free trial look at the programming then cancel which is fine um but my program is crushing on conversion rate compared to the norm across train heroic which is like don't i can't remember what the exact numbers were but i want to say it was something like twenty percent maybe fifteen percent convert from free trial to to actual member and we're operating above fifty percent right now on

[aaron_straker]: 7:48

yes

[bryan_boorstein]: 7:48

on brian program so like

[aaron_straker]: 7:50

that

[bryan_boorstein]: 7:50

you know

[aaron_straker]: 7:50

is

[bryan_boorstein]: 7:50

two or three times

[aaron_straker]: 7:52

bad ass when you said that like the and i know you said like i'm not sure what the what the actual number was but i was like even a fifteen to twenty percent conversion from a free trial like that's pretty significant and then be over fifty percent

[bryan_boorstein]: 8:05

yeah maybe it's even ten per cent

[aaron_straker]: 8:07

yeah but over fifty brian that

[bryan_boorstein]: 8:08

yeah

[aaron_straker]: 8:09

is

[bryan_boorstein]: 8:09

so i'm

[aaron_straker]: 8:09

that

[bryan_boorstein]: 8:09

really

[aaron_straker]: 8:09

is

[bryan_boorstein]: 8:09

happy

[aaron_straker]: 8:09

bad

[bryan_boorstein]: 8:10

with that

[aaron_straker]: 8:10

as

[bryan_boorstein]: 8:12

thanks

[aaron_straker]: 8:12

yeah

[bryan_boorstein]: 8:12

man yeah and i'm sure as it continues

[aaron_straker]: 8:14

oh

[bryan_boorstein]: 8:14

to go on that number will probably fall i think part of that is a product of just being released and most of the people that are doing the trial are probably people that are more likely to do the program because they follow me versus people that are just finding it through the train heroic market place so i think those numbers will probably come back to the mean or closer to the man but even if it's you know double what the man is or something like that i feel really really

[aaron_straker]: 8:39

yeah

[bryan_boorstein]: 8:40

happy with that and the program is legit like it's obviously my program but i try to institute education each week we have like a really long almost like blog post style right up at the top kind of talks about

[aaron_straker]: 8:51

yeah

[bryan_boorstein]: 8:51

the cycle in general but then also specifically to that week what we're trying to accomplish so i think it's been really really

[aaron_straker]: 8:58

thank you

[bryan_boorstein]: 8:58

positive and for people that have access to a full gym and all the different light cables in ans and stuff like that and if you respond to higher effort and

[aaron_straker]: 9:06

yeah

[bryan_boorstein]: 9:06

slightly lower volume i think it'd be a really good program for you to do and then the final yes

[aaron_straker]: 9:13

i have a suggestion so we talk about this off line a little bit and then it never happens so why don't like let's take five minutes whatever and pitch your program a little bit like it's our podcast right we put it out for free you and i put a lot of money each year into producing this podcast

[bryan_boorstein]: 9:29

yeah

[aaron_straker]: 9:30

like let's plug you a little bit in

[bryan_boorstein]: 9:33

yes

[aaron_straker]: 9:33

the program so you said like give us a rundown of everything that's in it um i know said there's like

[bryan_boorstein]: 9:39

hm

[aaron_straker]: 9:39

a program right up at the top is there any sort of like just some questions off the top of my head is there any sort of i don't want to say like the term community but and people

[bryan_boorstein]: 9:47

yeah

[aaron_straker]: 9:48

like let's say someone is performing their r d l and there they can't and they feel it in their lower back like can they get any kind of suggestions on something like that like just tell us what else is off here

[bryan_boorstein]: 10:01

yeah for sure so there's actually two avenues

[aaron_straker]: 10:03

yeah

[bryan_boorstein]: 10:04

that you can use to get form check so there's a chat function inside the train heroic app and you can post videos you can chat you can ask quick questions stuff like that and then get an immediate alert for that so if i happen to be looking at my phone and not have it on do not disturb i will get back to you as quickly as i can and then we also

[aaron_straker]: 10:22

yeah

[bryan_boorstein]: 10:23

have our facebookgroup and that's primarily where try

[aaron_straker]: 10:25

a

[bryan_boorstein]: 10:25

to push people to do form check videos because then that form check video can reach the other three thousand plus members that we have and help them out so yeah form check videos we we highly encouraged the more form check you can post one at a time we prefer because we've had people you know be like

[aaron_straker]: 10:43

yeah

[bryan_boorstein]: 10:44

six form check videos and it's like every movement of the day and you're like who

[aaron_straker]: 10:47

yeah

[bryan_boorstein]: 10:48

slow your role let's pick like one you you know

[aaron_straker]: 10:49

mhm

[bryan_boorstein]: 10:51

but but yeah form

[aaron_straker]: 10:52

oh

[bryan_boorstein]: 10:52

check videos are going to be so super ubiquitous

[aaron_straker]: 10:54

oh

[bryan_boorstein]: 10:54

across any of our programs the current cycle that i'm in right now for my program is a push legs pull split it

[aaron_straker]: 11:05

favorite

[bryan_boorstein]: 11:05

is six sessions

[aaron_straker]: 11:06

oh

[bryan_boorstein]: 11:07

so it's push legs

[aaron_straker]: 11:07

yeah

[bryan_boorstein]: 11:08

pull push legs pull we do it over nine to ten calendar days and one of the things i talk about in the right up is that obviously if you guys follow the podcast you know i hate the calendar week but the cool thing about the push legs pull if you're not doing it on like that seven day calendar week is that you really can train on whichever days work for you in order because there's no cross over between the sessions so it's like if you had say and as an example a day that was like a chest and back day and then you had like adults arms day and then you had a leg day just to use a different split example that would force you to have to take some strategic rest as in there between like upper body sessions like you wouldn't want to do like an arm session directly prior to a chest and back session and you may or may not want to do a chest n back session directly prior to an arm session so you have some some more complication in there whereas with the push legs pull none of the sessions have cross over so you could do three or four sessions in a row and then take two or three days off or you could do one off one off one off three on like there's like a number of fern ways that you can arrange it and in none of the ways would it actually have any cumulative fatigue impact on you aside from the systemic fatigue of possibly training too many days in a row in general which is a problem many ways

[aaron_straker]: 12:27

hm

[bryan_boorstein]: 12:27

across any program but but i love that part of the push legs pull split um if anyone's looking to jump onto it though by the time this podcast comes out we're going to be like two weeks away from being done with the cycle so so maybe i'll take a little bit a minute in the next epic and plug the subsequent cycle which

[aaron_straker]: 12:46

let's do

[bryan_boorstein]: 12:46

tentatively

[aaron_straker]: 12:46

it

[bryan_boorstein]: 12:48

is planned it's tentatively planned to be a three times a week full body which is going to be like my neural or strength phase in quotes here

[aaron_straker]: 12:58

yeah

[bryan_boorstein]: 12:59

which will be a

[aaron_straker]: 12:59

oh

[bryan_boorstein]: 12:59

nice just temporary three six week break from hypertrophy and

[aaron_straker]: 13:04

yeah

[bryan_boorstein]: 13:04

then we would in theory jump back into another hypertrophy cycle after that so that's really the basics if anyone has any specific questions you want to ask me any questions you know dem mer any mail or anything like that

[aaron_straker]: 13:15

yeah

[bryan_boorstein]: 13:16

final

[aaron_straker]: 13:16

oh

[bryan_boorstein]: 13:17

update for me which i think you guys will probably find interesting is that i was invited to end one last week to get some electrodes put all over my body by cat s and we did a two hours of we'll

[aaron_straker]: 13:33

ah

[bryan_boorstein]: 13:33

call it late testing but it was really like back and lat testing so the idea

[aaron_straker]: 13:36

yeah

[bryan_boorstein]: 13:37

these were m gs and so one thing about m g that talked about on here is that it does tend to over prioritize the stimulus at the short

[aaron_straker]: 13:47

m

[bryan_boorstein]: 13:47

position so meaning that if you're doing a pull

[aaron_straker]: 13:49

yeah

[bryan_boorstein]: 13:49

down it's not going to give you a great reading when your arm is extended overhead and your lap is stretched it's going to give you more of an acute reading or an emphatic reading when your elbow gets closer to your side and the lad contracts so we do have to take that part of m g with a grain assault but one of the things that as was explaining to me is that it's not just about looking at the m g within a specific rep of a movement because in any given rep you might see high readings for terry's and rear dell and lat but what we want to do is essentially extrapolate that information that we're seeing out and see how it would compare um m what is the peak iliac lt reading of this movement versus the peak iliac lap reading of that movement so it's not broadly what the readings are rep to wrap within a given movement but it's where is the peak in this movement compared to the peak in a different movement so hopefully that makes sense for you guys because what we're what we're seeing as i did these is that the terris is pretty much involved in any pull that you do in like a really really strong prominent manner it wouldn't matter if you're doing like an iliac lap pull down a lumbar pull down a wide grip pull down a frontal plane pull in like all of these movements involve the terrys um on the m g at least and that's because it's going to like i said over emphasize the short position which is where the terris is going to be most active in any of these movements what it doesn't necessarily show super well is that something like a pull around or an iliac pull down in the sagetal plane where your arm is straight up in front of you that in theory will provide a better stretch on your lap but because the m g isn't necessarily going to be sensitive enough to to receive that signal um we don't we're unable to assess or to be confident to confidently say v m g a pull around is more lip than a sagital plane pull so i asked cast kind of what's the solution here like what do we do about that and he was like well or bio mechanical modeling you know with with wade the skeleton with all the rubber band pulls and stuff like that he was like that's the best we have right now because you know we know that the rib cage is here and that the arm stitches around the rib cage and the late wraps around it and whatever so that is a limitation of m but one of the cool things that i just wanted to note from the analysis that we did and you can see the comparison of every movement to each other if you go to cases profile there a recent post that he put up of me doing pull downs where he compares movement to movement like a wide grip pull down to a iliac pull down and stuff like that and you can kind of see where the peak readings are but what the coolest things that that came out of this to me was that if you did want to take the terris out of your movement as much as possible the number one way to do this was in the lean back neutral grip pull down so think about like you have a just inside shoulder with neutral grip and then instead of being completely vertical with your so you're going to kind of lean back and by leaning back with your thighs trapped underneath those knee pads in the pull down machine um you want to make sure that as you're leaning back you're not going into thora extension so you're not trying to arch and stick your chest up real big you're trying to still kind to keep your core sucked down but you're leaning back from the hip not from the spine hopefully that image makes sense for you guys but um in that movement specifically that lean back neutral spine pull down with the justin side shoulder with that had the least terry's reading and the highest latin posterior delt readings which was another interesting fact that we we found was that the posterior dealt is pretty much arranged or stimulated in every single pull that you do so terry's and re dealt are like you almost can't get away from them they're just going to be part of whatever pull you do which i think is actually more reason to do more specific pulls because if your terrys in your rear delt are going to be super active in those movements anyways then why do you need to do movements to specifically bias the rear delt or aries which you may if those are weak body parts like for sure but it just seems for most people you get a ton of rear dealt and terry stimulus anyways maybe bias a little bit more of your pulling to the bar and iliaclat regions and you may actually find that you get a full back stimulus from that more than you would from something different so anyway that's all i got let's jump over to you and here what's going on with you before we get to the topic

[aaron_straker]: 18:46

yeah so i actually have a rather ironic so

[bryan_boorstein]: 18:50

yah

[aaron_straker]: 18:50

on saturday

[bryan_boorstein]: 18:51

m

[aaron_straker]: 18:52

i had to go i want

[bryan_boorstein]: 18:52

m

[aaron_straker]: 18:52

to get a fifth

[bryan_boorstein]: 18:53

yeah

[aaron_straker]: 18:53

training session in for the week but i was a little bit short on time before we have like some dinner plans was like yu know i'm

[bryan_boorstein]: 18:59

ah

[aaron_straker]: 18:59

going to go in i'm goin a super set antagonist body parts my final training day of the week is usually just a general per

[bryan_boorstein]: 19:05

h

[aaron_straker]: 19:06

day um so in to save some time instead of doing abs and back i decided to do them at the same time with gorilla chin ups which is essentially

[bryan_boorstein]: 19:16

yeah

[aaron_straker]: 19:16

like a neutral grip um or i guess you could do it with with a supernated grip a neutral grip pull up with like knees to elbows at the same time right so as you pull you bring your knees

[bryan_boorstein]: 19:27

m

[aaron_straker]: 19:27

into your chest and that ends up bringing you like you and kind of leaning back

[bryan_boorstein]: 19:30

yeah

[aaron_straker]: 19:31

like you were saying but flexing your core

[bryan_boorstein]: 19:33

yep

[aaron_straker]: 19:33

down because you're bringing your knees up kind of emulating

[bryan_boorstein]: 19:36

yep

[aaron_straker]: 19:36

that exact position that you were just describing and then coincidentally like tit so i did it on saturday i was a little bit sore yesterday but today when i woke up kind of like that forty eight hour tom's like my the very top of my lap in my rear dealt

[bryan_boorstein]: 19:52

m

[aaron_straker]: 19:52

are super sore and i was like and this is like the

[bryan_boorstein]: 19:54

ye

[aaron_straker]: 19:54

first time i've done him in a meaningful capacity and like once um was like holy ship that is like a that's a great little time saving one that i just did like three it's to failure right which let's be honest because they have abzinomidid like i went like eleven nine eight or some something like that but

[bryan_boorstein]: 20:13

ah

[aaron_straker]: 20:14

yeah

[bryan_boorstein]: 20:14

your abs fatigue super fesse

[aaron_straker]: 20:16

um but it was

[bryan_boorstein]: 20:17

oh

[aaron_straker]: 20:17

really cool toto then hear you talk like i literally just did that the other day and yeah i felt that's exactly where i'm super fatigued and sore from it and then i don't really have too much updates i have one i guess tomorrow the wednesday will be one week left in the u s so as this episode releases i will be leaving you know the next day for approximately a year we'll be back for like a wedding in my in colorado actually so maybe we'll get to see each other brian that would be a lot of fun

[bryan_boorstein]: 20:48

yes awesome

[aaron_straker]: 20:51

and the biggest update i guess i would say is like so i'm coming up on three years since i quit drinking alcohol in january it will be three years and i navigated my first like night of drinking with out drinking on friday we had like

[bryan_boorstein]: 21:05

yeh

[aaron_straker]: 21:05

a party bus with some

[bryan_boorstein]: 21:06

yeah

[aaron_straker]: 21:06

friends in richmond and we went around and saw like like really crazy decorated like lights like people who spend thousands of dollars and donate lots of hours to turn their house into just like this christmas spectacle sort

[bryan_boorstein]: 21:22

oh

[aaron_straker]: 21:22

of thing um it was cool and it was honest a lot easier than i thought it was going to be i thought i was going to get like annoyed or you know like you know when you're sober and everyone else is drunk at there's just like different levels but it really wasn't like that at all and i

[bryan_boorstein]: 21:38

hm

[aaron_straker]: 21:38

would say that the tub the biggest thing for me was we were up super late like after three a m i still felt hung over just from like going to bed so late and only sleeping like five hours i was like i literally when i woke up at it ten i was like i feel like eighty five percent of a normal hangover just from like a crappy night of sleep and it's not like i was dehydrated or anything because i just got liquid deaths and i had like five of them just drinking a ship ton of water anyway

[bryan_boorstein]: 22:07

yeah

[aaron_straker]: 22:08

but it was quite interesting and much it was a lot more fun that i kind of expected but it was it interesting to say the least but i was kind of

[bryan_boorstein]: 22:20

i

[aaron_straker]: 22:20

concerned about

[bryan_boorstein]: 22:21

imagine

[aaron_straker]: 22:21

it cause i didn't want to be like i

[bryan_boorstein]: 22:22

that

[aaron_straker]: 22:22

don't want

[bryan_boorstein]: 22:23

orry

[aaron_straker]: 22:23

to be here but it was it was actually good

[bryan_boorstein]: 22:25

yeah

[aaron_straker]: 22:25

i thoroughly enjoyed it i feel like i had just as much fun as if i would have been drinking and then i felt better the next day the like train and didn't have a headache or anything like that which was cool

[bryan_boorstein]: 22:38

yeah i mean imagine though if you would have had chitty sleep been dehydrated

[aaron_straker]: 22:42

yeah

[bryan_boorstein]: 22:43

plus had to deal with the hangover piece i mean like i think that you

[aaron_straker]: 22:48

oh

[bryan_boorstein]: 22:48

have your your your view of what a hangover feels like has probably um been skewed a little bit so you wake up with like shifty sleep and like you know

[aaron_straker]: 22:59

oh

[bryan_boorstein]: 22:59

going to bed late and you're like oh it's eighty five per cent of it hang over but like

[aaron_straker]: 23:04

it's

[bryan_boorstein]: 23:04

i'm

[aaron_straker]: 23:04

probably

[bryan_boorstein]: 23:04

goin

[aaron_straker]: 23:04

more

[bryan_boorstein]: 23:04

to guess

[aaron_straker]: 23:05

like

[bryan_boorstein]: 23:05

it

[aaron_straker]: 23:05

thirty

[bryan_boorstein]: 23:05

was probably like ten percent of a hangover

[aaron_straker]: 23:07

yeah yeah and i and i remember that like when

[bryan_boorstein]: 23:10

yeah

[aaron_straker]: 23:11

i was still drinking towards the tail and that was big part of it for me i'm like man i had like five beers or whatever and i feel like absolute dog ship you know so it was quite an easy trans transition for me but i also like i feel i got the best of both worlds like i parted through my twenties i had the time of my life and then as when it started like costing more of my life force to do that i'm like you know maybe i'm done doing that and now it's i'm happy with it let me put it that way and then the last thing that

[bryan_boorstein]: 23:43

yeah

[aaron_straker]: 23:43

i will touch on is i got some lab work yesterday where jenny and i both got lab work and that kind of led

[bryan_boorstein]: 23:49

oh

[aaron_straker]: 23:49

into the con versation

[bryan_boorstein]: 23:50

yeah

[aaron_straker]: 23:51

um that we're going to have today around different

[bryan_boorstein]: 23:53

yeah

[aaron_straker]: 23:53

things so this is kind of just

[bryan_boorstein]: 23:54

yep

[aaron_straker]: 23:55

my let's say quarterly reminder on train prosper to the listeners that you can order your own lab work it is tally quite reasonably cost deficient i would say the biggest thing for most people is the framing or the shifting mind set around

[bryan_boorstein]: 24:12

yeah

[aaron_straker]: 24:13

lab work being like a cost that you personally would like to spend money on for your own health as opposed to like my insurance should take care of that it's a dichotomy it's a given take but like for instance i got a full c b c lipidsvitum and d glucose hepatic panel for thirty five dollars like it can be really really

[bryan_boorstein]: 24:41

wow

[aaron_straker]: 24:42

cost efficient you just have to know where to look and then for for anyone asking there's two places i generally order lab work for from right now the first is going to be life extension for some of the smaller things like this this one and then the other place when i'm getting like a larger pay which i'll get like two times per year or when i'm getting like a first kind of work up look at things with clients we go to nutrition dynamic and have the comprehensive the male comprehensive weight loss panel i believe it is and then if

[bryan_boorstein]: 25:15

ah

[aaron_straker]: 25:15

you're a female they have a female version as well that is at the current time of recording the most cost efficient way or medium that i have found so that's

[bryan_boorstein]: 25:27

and

[aaron_straker]: 25:28

it

[bryan_boorstein]: 25:28

that's mike castelli's company right

[aaron_straker]: 25:30

that is vince pitt sticks um company and they are

[bryan_boorstein]: 25:34

got

[aaron_straker]: 25:34

like

[bryan_boorstein]: 25:34

it

[aaron_straker]: 25:35

a team of

[bryan_boorstein]: 25:35

that's

[aaron_straker]: 25:35

functional

[bryan_boorstein]: 25:36

right

[aaron_straker]: 25:36

nutritionists r d's health coaches um and then they've just kind of i like bridged the gap between like your traditional like you know online nutrition fitness coach like kind of where i would would consider myself and like you know true tonal western medicine like they have m r d's on their team they have nurse practitioners

[bryan_boorstein]: 26:01

oh

[aaron_straker]: 26:01

i believe even like a p a physician's assistant so they're able you like just do

[bryan_boorstein]: 26:07

okay

[aaron_straker]: 26:08

more than from from a legal and scope standpoint than like some one like myself could legally do but you can still so the beautiful

[bryan_boorstein]: 26:18

sweet

[aaron_straker]: 26:18

you know capitalist part of the united states is like where there's a here there's a gap like someone will come in with a with a capitalist solution of like hey your insurance doesn't want to let you get vitam and detest like we'll allow you to purchase it in the thing is it's really not expensive at all sort of thing so yeah

[bryan_boorstein]: 26:39

yeah cool

[aaron_straker]: 26:39

yeah

[bryan_boorstein]: 26:40

alright well let's jump in man do you

[aaron_straker]: 26:41

hope

[bryan_boorstein]: 26:41

want to kick us off here

[aaron_straker]: 26:42

yeah so um like i said in the beginning what we want to touch on is just like a couple kind of high level examples of approaches that you can look at or you should look at to really kind of optimize your own nutrition that may be different from the generally recommended population level averages or suggestions so the first one that i kind

[bryan_boorstein]: 27:06

m

[aaron_straker]: 27:06

of and the touch on here is around um your lips fasting glue coasts hemoglobin

[bryan_boorstein]: 27:13

hm

[aaron_straker]: 27:13

a one c and fasting insolent so generally with this conversation at a population level right when you're when you hear like maybe someone like a lane north or a someone who is speaking to like millions of people out of tone which is where we generally disseminate a lot of this information in the it in this world because it's generally aimed at may be like a gym pop sort of person we hear that like you should go with like a well i shouldn't put words in la norton's mouth because he generally one will say hey you can do these things with a higher carboaprope so my bad that was not the greatest example of a name to drop but generally when it's concerned around like um m glue coats and umlipids like a high carbohydrate diet is generally right i'm speaking in generalizations here kind of frowned upon or suggested to go with a very more low harb or at best or an approach when you are

[bryan_boorstein]: 28:19

hm

[aaron_straker]: 28:19

concerned around these things personally that is where i kind of started and then it wasn't literally only through getting my own labs done right remember everything i just touched on in that previous segment about my labs thirty five dollars and it's not like you would get these labs done more than

[bryan_boorstein]: 28:39

oh

[aaron_straker]: 28:39

four five times per year

[bryan_boorstein]: 28:41

oh

[aaron_straker]: 28:41

max

[bryan_boorstein]: 28:41

eh

[aaron_straker]: 28:42

because it's not enough

[bryan_boorstein]: 28:42

eh

[aaron_straker]: 28:43

time for things to really change in

[bryan_boorstein]: 28:45

oh

[aaron_straker]: 28:45

between um when i followed like a lower curb

[bryan_boorstein]: 28:49

m

[aaron_straker]: 28:49

high fat approach which is generally what is recommended

[bryan_boorstein]: 28:53

yeah

[aaron_straker]: 28:53

for or you're like reducing blood glucose right h b one c insolent you know people who are concerned or maybe prediabetic or something like that mine actually got worse so i have that's one of those things are like if i just followed that general advice without diving deeper and looking for my self right and kind of being a proponent of taking control of my own health and markers i would have been doing my own physiology a disservice so to kind of wrap up my little kind of monologue here and open up the conversation with brian what i'm essentially saying is when i follow a low carb high fat approach and not going like crazy carnivore or anything that i will honestly say that i believe it's stupid um fats were avocado olive oil walnuts brazil nuts that was the eighty percent of my dietary fat intake my lipids got worse like notably worse as did my blood glucose h b a n c and fasting insolent my body first a higher carbohydrate approach and that generally is also what my palate leans towards um brian do you have any thoughts on this one

[bryan_boorstein]: 30:16

yeah my first thought is that i wonder how much of the common sentiment amongst general population and the information that's disseminated down i wonder how much this has to

[aaron_straker]: 30:27

oh

[bryan_boorstein]: 30:27

do with proximity to the nineties and the early two thousands where in the nineties

[aaron_straker]: 30:31

oh

[bryan_boorstein]: 30:32

fat was demonized but it seems like maybe it was far enough away from where we are now that it's kind come back around the other way and then if you look

[aaron_straker]: 30:40

oh

[bryan_boorstein]: 30:41

at like the early two thousands into like the two thousand teams or whatever i still don't know how to say that that

[aaron_straker]: 30:46

yeah

[bryan_boorstein]: 30:46

always confuses me

[aaron_straker]: 30:47

i think

[bryan_boorstein]: 30:48

but

[aaron_straker]: 30:48

it's i think it's officially the two thousand tens

[bryan_boorstein]: 30:52

he doesn't tend okay

[aaron_straker]: 30:53

yeah

[bryan_boorstein]: 30:55

so it's like we had this this rise of quito and palio

[aaron_straker]: 30:59

oh

[bryan_boorstein]: 31:00

and i guess palio kind of started a little earlier and then quito kind of took over from that and then

[aaron_straker]: 31:03

ah

[bryan_boorstein]: 31:03

carnivore came after that um and so i feel like it's as you naturally see in things where there's like this huge pendulum swing so in the nineties it's like fat is the worst you know stay away from fat like eat all these super low fat or no fat foods carbs came super high probably affected you know fasting glucose and insolent and all these things we had to increase cases of diabetes um so then no keep your carbslow

[aaron_straker]: 31:28

oh

[bryan_boorstein]: 31:29

let's raise the fats up you know and so so it has these swings and right now i feel like we're kind of in this space where the carnivore quito thing is still pretty dominant like i think that that seems to still at least in in the people that i follow in my news feed i see more quito and carnivore stuff than i do high carp type stuff low fat type

[aaron_straker]: 31:54

yeah

[bryan_boorstein]: 31:54

stuff whatever but i think it's coming around and where i was going with this is that i think that specifically in the population of people that are into fitness type things and uh and really tuned into the to the research we're starting to see a shift to hire carb especially during dieting phases and um and i resonate

[aaron_straker]: 32:17

yeah

[bryan_boorstein]: 32:17

with that too so personally when i tend to eat at a surplus um hey you guys know i don't track super closely so so i'm eating more to like what i want to eat and my natural inclination is to eat a more moderate of both so i'll you know have a hundred a hundred and twenty grams of fat and then i'll have four hundred grams of carbs or something like that so it's not low on either one but it's also not like super super high however when i go to dieting strict for the fact of satiety which i think is the main the main reason why here and

[aaron_straker]: 32:50

a driver

[bryan_boorstein]: 32:50

quick energy so those two which we can we can delve into but i tend to go higher carbon lower fat because if i'm having hundred to a hundred and twenty grams of fat and we know there's nine calories per gram of fat then we're looking at over a thousand calories for my day coming from fat and when you're dieting you just can't do that because then the not enough room for protean there's not enough room for carbsm especially when i'm training i need to make sure that i have some carb so that i have some energy and that fat is yes fat as energy too but it's it's harder energy for us to use quickly so so for that reason i think that highcarbdieting is starting to pick up a little bit more but i think that when you're at a maintenance or a surplus you definitely have more freedom because you have more calories use

[aaron_straker]: 33:40

all very very well said yeah i think we could

[bryan_boorstein]: 33:42

yep

[aaron_straker]: 33:43

in another episode we can go into likestructuring dieting a little bit more in detail and stuff because i would love to have that conversation it's one of the things that again when you're speaking at a generalized population level it when you're speaking to a million people you kind of need to dumb that language down so that it lands kind of consistently on everyone but when

[bryan_boorstein]: 34:06

yeah

[aaron_straker]: 34:06

you're speaking to a more

[bryan_boorstein]: 34:08

oh

[aaron_straker]: 34:09

i don't want to say a more educated population but a population of people who understands a little bit more of the context

[bryan_boorstein]: 34:15

yeah

[aaron_straker]: 34:15

of conversation you can have that more nuance and i feel like we're fortunate that we do have a pretty contexturally appropriate listenership and we could provide a little bit more nuance value on that specific so we'll make a note to to come back and do an episode there i think that would be a lot of fun maybe in the new year as a lot of you know diets and stuff

[bryan_boorstein]: 34:35

cool

[aaron_straker]: 34:35

are evolving are going to be undertaken

[bryan_boorstein]: 34:39

yep

[aaron_straker]: 34:39

the next one um there that i wanted

[bryan_boorstein]: 34:42

ye

[aaron_straker]: 34:42

to touch on is fiber right there's generally recommended recommended base lines of fiber the one that i think is kind of most appropriate is per thousand calories approximately fourteen grams of fiber so you're eating a two thousand calory diet that's about twenty eight grams of fiber it goes up to three thousand then we do you know fourteen times three which is what forty two or something like that sorry that

[bryan_boorstein]: 35:13

yep

[aaron_straker]: 35:13

my mouth

[bryan_boorstein]: 35:13

correct

[aaron_straker]: 35:13

sucks on on the

[bryan_boorstein]: 35:15

yeah

[aaron_straker]: 35:15

spot

[bryan_boorstein]: 35:16

you got it buddy

[aaron_straker]: 35:17

so one thing that i the reason i say that and there's one that's like hey men should eat

[bryan_boorstein]: 35:22

oh

[aaron_straker]: 35:23

thirty five and women should eat like twenty twenty four twenty

[bryan_boorstein]: 35:26

yeah

[aaron_straker]: 35:26

five or something like that

[bryan_boorstein]: 35:27

yeah

[aaron_straker]: 35:27

i think that breaks down because like a few a woman eating let's say you're small right let's say you're five foot one in a hundred and five pounds like you're super super tiny getting twenty five grams of fiber and might be really really difficult depending on what you're color needs are also if you're you know six foot four two hundred and forty five pounds which i feel i can be decently lean let's say like fifteen percent body fat or something like that sixteen seventeen and you're going on like a bit of a gaining phase and you're eating forty two hundred calories right you may need to go a little bit higher or you probably even should um i have some clients that are in like the sixties and that's when they feel great they have two really consistent ball movements per day that they pass really really easily they're like three to four on the bristol cool chart things are really really good other clients that once we get above like the high twenties they start getting kind of like backed up and constanpated a little bit even if we

[bryan_boorstein]: 36:29

oh

[aaron_straker]: 36:29

do increase water and things like that so one of those like i said it's to get to optimize your nutrition for your own life you probably

[bryan_boorstein]: 36:40

oh

[aaron_straker]: 36:42

may need to go

[bryan_boorstein]: 36:43

yeah yah

[aaron_straker]: 36:43

outside the bounds

[bryan_boorstein]: 36:44

h

[aaron_straker]: 36:44

of the general lize gen pop recommendation sorts of things and look at okay what is the what is the um um percentage there you go percentage

[bryan_boorstein]: 36:56

propensity

[aaron_straker]: 36:57

of

[bryan_boorstein]: 36:57

percentage

[aaron_straker]: 36:57

my carbohydrate in my diet to my fat if you're taking a very high fat diet let's say like fur the forty five per cent maybe you are testing

[bryan_boorstein]: 37:07

yeah

[aaron_straker]: 37:07

you know carn of work just to gain

[bryan_boorstein]: 37:10

yeah

[aaron_straker]: 37:10

personal experience with it there was a period

[bryan_boorstein]: 37:12

yeah

[aaron_straker]: 37:12

of my life when i was testing every single diet personally just to have experience with it you may find it really hard to get your fiber that high

[bryan_boorstein]: 37:18

yeah

[aaron_straker]: 37:18

unless you're just doing a ship ton of cha seeds and flax because an overwhelming majority of your fiber is going to come as by product of dietary carbohydrate um conversely if you're going super low maybe maybe you're doing the gain face in your super low carb in sorry super

[bryan_boorstein]: 37:38

m

[aaron_straker]: 37:38

low fat right uttingtaat the kind of basement level and going super high carbohydrate you may find that your fiber ends up in the like sixties or seventies like there's been times before when my fibers

[bryan_boorstein]: 37:48

m

[aaron_straker]: 37:48

in the low seventies and depending on relative percentages of insoluble fiber to soluble fiber water and take things like that you may find that it causes you to be super super gassy and things like and you may need to back it down right maybe replace your like three bowls of oatmeal per day maybe we only keep one in and we go with like a cream of rice or something like that so just derstanding how these different things may impact you and specifically with fiber we digest right amazing air quotes here for for those listening to the podcast

[bryan_boorstein]: 38:29

yeah

[aaron_straker]: 38:30

amounts of fiber differently we touched on this a few weeks back on the podcast did we ever find out brian which podcast this was from was it stronger by science where they touched on that

[bryan_boorstein]: 38:42

i don't know i mean

[aaron_straker]: 38:42

yeah

[bryan_boorstein]: 38:43

that that's highly likely

[aaron_straker]: 38:44

yeah i think it was that but they found like

[bryan_boorstein]: 38:46

ye

[aaron_straker]: 38:46

okay let's say let's say brian and i are both given ten grams of insoluble fiber we find that aron actually digests one point four grams of the insoluble fiber and brian was out like a two point one right enough

[bryan_boorstein]: 39:01

i think it was stronger by science

[aaron_straker]: 39:02

okay

[bryan_boorstein]: 39:02

yeah

[aaron_straker]: 39:03

enough to be like a statistical significant number so if you extrapolate that over like twenty five grams of insoluble fiber we we now start getting into things that may be from absolute standpoint do begin to affect your quality of digestion propensity of having gas different things like that brian

[bryan_boorstein]: 39:26

yeah just for the listeners can you distinguish between soluble and insoluble fiber and talk about some foods that have each each type

[aaron_straker]: 39:33

so basically it's how it responds

[bryan_boorstein]: 39:37

ah

[aaron_straker]: 39:37

like in water right so soluble fiber um you know i can let me fire up the definition really quickly which will be helpful so the like i said the biggest thing is going to be from aa water standpoint so so i will fiber is water soluble and can be metabolized by what we generally call like the good bacteria right mental bacteria in our gut insoluble ivor does not generally dissolve in water um most often foods are going to have a combination of both um certain foods may have like a obviously a higher percentage of one opposed to the other but i believe like i don't want to go on record saying and then be wrong but if sure i'm okay with being wrong

[bryan_boorstein]: 40:31

oh

[aaron_straker]: 40:31

i believe if you are to add like a fiber supplement like umsiliumhusk

[bryan_boorstein]: 40:35

oh

[aaron_straker]: 40:36

i believe is largely in soluble fiber but again i could be

[bryan_boorstein]: 40:40

oh

[aaron_straker]: 40:40

wrong there obviously just double check the label but most things do have a version or a combination of both

[bryan_boorstein]: 40:50

yeah

[aaron_straker]: 40:51

ye

[bryan_boorstein]: 40:51

so it looks like according

[aaron_straker]: 40:52

oh

[bryan_boorstein]: 40:53

to google whole wheat flower wheat brand nuts beans vegetables cole flower green beans and potatoes are good sources of insoluable fiber and soluble fiber is found in oats peas beans

[aaron_straker]: 41:07

oh

[bryan_boorstein]: 41:07

apples citrus fruits carrots barley and selim

[aaron_straker]: 41:12

okay so i was wrong

[bryan_boorstein]: 41:12

so

[aaron_straker]: 41:13

selim

[bryan_boorstein]: 41:13

which one

[aaron_straker]: 41:13

was the

[bryan_boorstein]: 41:13

is more important if there is

[aaron_straker]: 41:15

yeah

[bryan_boorstein]: 41:17

it was soluble

[aaron_straker]: 41:18

yeah

[bryan_boorstein]: 41:18

so if which one if there is one that's more important

[aaron_straker]: 41:21

oh

[bryan_boorstein]: 41:21

for regulating your poops which one do we think is more important

[aaron_straker]: 41:25

yes

[bryan_boorstein]: 41:26

soluble or insoluble

[aaron_straker]: 41:27

it depends on the how much water you're in taking so if you find that like um your water in take may be relatively low

[bryan_boorstein]: 41:35

yeah

[aaron_straker]: 41:36

if you have too much soluble fiber that could be like backing you up a little bit adding some contre causing some constipation so what you might want to do is just

[bryan_boorstein]: 41:45

m

[aaron_straker]: 41:46

increase your water in that context but what i've what i generally find with clients

[bryan_boorstein]: 41:54

oh

[aaron_straker]: 41:54

is more so than like my balance

[bryan_boorstein]: 41:58

oh

[aaron_straker]: 41:58

of fiber is off is just overall food

[bryan_boorstein]: 42:02

oh

[aaron_straker]: 42:02

quality like buy and overwhelm an overwhelming

[bryan_boorstein]: 42:05

m

[aaron_straker]: 42:05

overwhelming majority there generally when food quality is quite good we have multiple servings of vegetables per day we have fruit per day we're not eating like gas station hot dogs and ship like that that's generally where those problems step from just literally food selection yeah yeah

[bryan_boorstein]: 42:29

yeah i mean so i was actually curious about five or the other day and i'll get to to why in a second but

[aaron_straker]: 42:36

yeah oh

[bryan_boorstein]: 42:37

i looked at the two breads that i have and i have the really really yummy like traitor

[aaron_straker]: 42:41

oh

[bryan_boorstein]: 42:41

joe's branded bread

[aaron_straker]: 42:43

ah

[bryan_boorstein]: 42:43

which is just amazing it comes in a little purple pack and it's sucking fantastic

[aaron_straker]: 42:46

oh

[bryan_boorstein]: 42:46

at us honey on it um zerogramis of fiber none

[aaron_straker]: 42:51

so

[bryan_boorstein]: 42:51

and then i looked at the like dave killer bread

[aaron_straker]: 42:54

oh

[bryan_boorstein]: 42:55

yeah so then i looked at the dave's killer bread that i get with like tons of seeds and you know it's whole weeds and all this stuff and there's four grams of fiber per slice so obviously like my palate wants to go eat this trader joe's bread because it's amazing

[aaron_straker]: 43:08

yeah

[bryan_boorstein]: 43:09

and then what i really should be doing is eating the whole grain bread with all the seeds on it but the reason that i'm kind of going deep to this fiber conversation and how it kind of relates back to the individualization piece of why we're doing this episode is that the carnivore people and the quito people are very anti fiber i mean it's the devil like the fiber is the worst it's killing you right that's their belief system

[aaron_straker]: 43:36

a

[bryan_boorstein]: 43:37

um and then on top of that

[aaron_straker]: 43:39

yeah

[bryan_boorstein]: 43:40

there's this commonly held belief in the world that fibre regulates your poops that you know it makes you regular and it increases the quality of your poops right and yet the carnivore people will tell you that they poop just fine every day many of them will state that their poops are on a three or four on the the what is the

[aaron_straker]: 44:02

bristol stool

[bryan_boorstein]: 44:03

thing

[aaron_straker]: 44:03

chart

[bryan_boorstein]: 44:03

called the the poop scale

[aaron_straker]: 44:05

h m

[bryan_boorstein]: 44:07

bristol stool chart yeah three or four is where you want to be where they were they look like good healthy poops right and so the carnivore people are all up in arms being like you don't need five because look at me i vented fiber in three years and i poop just fine so like how do we make sense of this

[aaron_straker]: 44:22

you run tests for yourself that's how

[bryan_boorstein]: 44:25

m

[aaron_straker]: 44:25

you make sense of it like for example like

[bryan_boorstein]: 44:28

yeah

[aaron_straker]: 44:28

i said i have there was a period where i was like the newer in the space and obviously that was a very captain obvious statement and what i wanted to do was but i didn't have because there like like like layers

[bryan_boorstein]: 44:43

yeah

[aaron_straker]: 44:44

to the onion right so let's say the onion of nutrition coaching health whatever has like thirty layers you know let's say i'm in like layer seven now or something like that when and like layer two i couldn't understand like a conversation like we are having to a depth enough to apply it and understand things like i didn't understand lab work you know things with lipids and that sort of self so i'm just going to get experience right there's like these diet camps i'm going to go like observe each of them spend some time in each of them and just see how i feel and stuff like that when i went with like the quito really high fat

[bryan_boorstein]: 45:22

uh

[aaron_straker]: 45:22

and just like like there was a time like my protein was at like three hundred great per day i had these like sorry

[bryan_boorstein]: 45:29

m

[aaron_straker]: 45:29

whatever i don't i'm i'm completely okay talking about poop and stuff on the podcast awful greasy

[bryan_boorstein]: 45:35

m

[aaron_straker]: 45:36

like just i can tell like these i don't like these i do not like you know bell movements like that but when i would have more fiber eating like a very omnivorous diet ample amounts of protein fiber different vegetables fruits like i have like really like healthy poops easy to pass i'm not wiping thirty times like when i was doing the like the really high fat you know very high amounts of saturated fats it was like a thirty wiper and i'd be like this this is a start contrast

[bryan_boorstein]: 46:06

oh

[aaron_straker]: 46:06

for from from different things just

[bryan_boorstein]: 46:08

yeah

[aaron_straker]: 46:08

find out what works

[bryan_boorstein]: 46:10

yeah

[aaron_straker]: 46:10

for yourself like because

[bryan_boorstein]: 46:12

yeah

[aaron_straker]: 46:12

that's the as a consumer right sitting in the middle of like people who are very obviously quite telligence quite intelligent on opposite ends of the spectrum

[bryan_boorstein]: 46:22

oh

[aaron_straker]: 46:22

like like no carbis are the devil and these other people are like no you know carnivore is a definite like spend five four or five weeks doing each see how you feel maybe get some tests lippids right before

[bryan_boorstein]: 46:37

m

[aaron_straker]: 46:37

in the middle when you're changing and after thirty five times three right like a hundred and ten bucks or whatever it's not a lot of money test for yourself and see how you feel see what works really well for you that i mean that right there is the that's the that's a sound book for the episode my

[bryan_boorstein]: 46:58

yeah you just have to individualize everything pretty much

[aaron_straker]: 47:01

yeah

[bryan_boorstein]: 47:01

um so you may want to take your camera off just because i'm catching maybe like half of the words that

[aaron_straker]: 47:08

oh

[bryan_boorstein]: 47:08

you say so i don't if it would help to turn your camera off and then maybe it will come through a little bit more clear

[aaron_straker]: 47:14

yeah

[bryan_boorstein]: 47:14

but i got the gist of that and i'm sure the listeners

[aaron_straker]: 47:16

m

[bryan_boorstein]: 47:16

will be able to get most of that too so let's do you want to move on to

[aaron_straker]: 47:21

oh

[bryan_boorstein]: 47:21

uh to cafeen and kind of run

[aaron_straker]: 47:24

m

[bryan_boorstein]: 47:24

it from there because i know i have to be out of here by

[aaron_straker]: 47:26

ye

[bryan_boorstein]: 47:26

ten or fifteen past the hour and we still have a bit to go here

[aaron_straker]: 47:29

yeah let's let's touch on kapin i think this is a this is another big one

[bryan_boorstein]: 47:33

yeah

[aaron_straker]: 47:35

that i think this can be our second last one and then the last one will be kind of short the interesting thing with capen um and and it will be you know fully fully transparent this is something that i've kind of personal felt for for a while but when i would have conversations like i remember having a conversation with alex macklin about this like last year and who i know is like pretty pretty prominent in the paragon community and he would tell me be like oh i have a you know a bang

[bryan_boorstein]: 48:04

yep

[aaron_straker]: 48:04

but i'm goin to go train it like four pm or whatever and then i

[bryan_boorstein]: 48:07

yeah

[aaron_straker]: 48:08

you know have no problems going to bed at like nit thirty or ten and

[bryan_boorstein]: 48:10

yeah

[aaron_straker]: 48:10

i'd be like dude if i had a bang

[bryan_boorstein]: 48:12

ah

[aaron_straker]: 48:12

at four in the afternoon like i wouldn't sleep till the next day sort of thing and that ould always just been kind of like in the back of my mind

[bryan_boorstein]: 48:18

an me

[aaron_straker]: 48:19

when

[bryan_boorstein]: 48:19

too

[aaron_straker]: 48:19

i would watch people

[bryan_boorstein]: 48:21

yeah

[aaron_straker]: 48:21

we'd be at dinner and someone would order like an express o after dinner i'm like oh it's nine thirty and they're goin all sleep fine so

[bryan_boorstein]: 48:29

uh uh yeah

[aaron_straker]: 48:31

i recently

[bryan_boorstein]: 48:32

yeah

[aaron_straker]: 48:33

had some genetic testing done i can't remember if i shared this on a few episodes back but i got the basic twenty three in me like ancestry i think and it was cool to see if you know where my family or ancestors are

[bryan_boorstein]: 48:43

yep

[aaron_straker]: 48:43

from or whatever but i really just wanted the data

[bryan_boorstein]: 48:45

yeah

[aaron_straker]: 48:45

that the twenty three and mean data is really really good you can go in and download it and then there are the kind of like third party other companies that will take that genetic data and give you like a much more robust representation at gen levels you can see hey where you have pollymorphysms and different things like that that's the real reason i wanted it again to be completely transparent the twenty three on me i got was like ninety five bucks and then um genetic uh i guess add on is through a company called strateging i purchased it through seeking health websitetire as another hundred bucks so two hundred bucks out out the door i have this incredible output of my genetic polymorphysms and different things like that the kind of two that i wanted to share the first one here is the

[bryan_boorstein]: 49:36

yeah

[aaron_straker]: 49:37

a d r a to a and c y p one two these are two specific genes related to afin metabolization both of mine are slow so there we have it and then it gives you like a pretty detailed um explanation of your your pathways for the different neuro transmitters and gins and those sorts of things and then recommendations and we have it like those two cafe metabolization gens for myself are our

[bryan_boorstein]: 50:07

yeah

[aaron_straker]: 50:07

slow enzematic processes and this is why if i have like anaspresso at noon doesn't like having me all jacked up or anything like that but when i try and go to bed at night i'm just not tired and my brain is still going because i just metabolized caffeine really really slowly and then

[bryan_boorstein]: 50:27

oh

[aaron_straker]: 50:27

the one thing that the extra thing i wanted to add on to hear was like you may have some kind of initial inclinations into this like hey i can have caffeine no problem like you probably must have is it now sufficiently or maybe even quickly maybe too quickly that when you have caen it hits you all at once and your getting super gitirgitery in anxiety and that sort of thing but then like two hours later you could go to bed or some like that so that's one that i thought

[bryan_boorstein]: 50:58

m

[aaron_straker]: 50:59

will have a is one that i feel like would have

[bryan_boorstein]: 51:02

m

[aaron_straker]: 51:02

a large impact for the listeners because this is one that i find with myself sleep quality very big as with

[bryan_boorstein]: 51:10

m

[aaron_straker]: 51:10

um i would say about forty percent of my clients when we start having

[bryan_boorstein]: 51:14

oh

[aaron_straker]: 51:14

the conversation around like i'm just not sleeping well sort of thing the first thing i have them do is cut catinat like

[bryan_boorstein]: 51:21

oh

[aaron_straker]: 51:21

ten a m and then of the ones in recent memory that was like a noticeable finding were they're like oh wow when i reduced the caffeine like i'm sleeping a lot better in the kicker that i will kind of wrap up with here before sending it back over you brian i remember my i've touched on this before the podcast as i kind of transitioned into adult life which i really coincided with when i moved to san diego when i was twenty three that's when that summer is when my sleep problems really started where i just

[bryan_boorstein]: 51:55

yeah

[aaron_straker]: 51:55

like i would be up late and i just couldn't sleep

[bryan_boorstein]: 51:58

m

[aaron_straker]: 51:58

that well anymore

[bryan_boorstein]: 51:59

m

[aaron_straker]: 51:59

and for all these years i thought that it had to do with i went through a really bad break up that summer and it was sleeping by myself like the first time in years sort of thing and i always just equated it to like you know emotional whatever and what i mean that mean coincidentally that summer i started an intern ship at my first death job i started having coffee as i transitioned into like the office environment where i would come in and everyone would have coffee that's when i started drinking coffee daily that summer and coincidentally now that literally didn't put those pieces together till twelve years later ten years later whenever that's when my sleep problems started and it took me getting this this this gen testing back to be like holy

[bryan_boorstein]: 52:48

that

[aaron_straker]: 52:48

ship that's when it all started for me

[bryan_boorstein]: 52:54

yeah and then you just recently took thirty days off of caffeine right

[aaron_straker]: 52:58

yeah i took thirty days off and within like by like day four i was sleeping like like like a king i would get tired at nine thirty at night i was only being like once throughout the night i was sleeping really really well

[bryan_boorstein]: 53:14

that's awesome um so kind of similarly on this note huber man actually just put out a podcast yesterday on it's like three hours on caffeine and one of the things he said is that some people can take up to

[aaron_straker]: 53:28

ah

[bryan_boorstein]: 53:28

forty six hours

[aaron_straker]: 53:29

oh

[bryan_boorstein]: 53:29

to metavolize the coffin out of their system so it's literally like imagine

[aaron_straker]: 53:33

yeah

[bryan_boorstein]: 53:33

you're one of these people and you have like a couple of coffee at six a m or something you may fall asleep the next night but that ships still in your body that night and then the following

[aaron_straker]: 53:44

oh

[bryan_boorstein]: 53:44

night too it's just fucking crazy to

[aaron_straker]: 53:47

i

[bryan_boorstein]: 53:47

even think about something that slow and then on the other side of the spectrum or buddy gregg pitts who used to be one of our trainers at the cross fit gym i remember when i first met him he told me that he was reaching to his night stand table at like nine or ten p m one night to get something i don't know what he was taking and he said he accidentally took like two caffeine pills and i was like oh man you must have been up all night he goes i fell asleep an hour later slept through the night you know it's just like what's the point of cafeen at all if you're just going to be able to go to sleep again it's kind of to me it kind of seems like why would you even take it if it's having basically no effect on you and then guarding the speed at which it hits you i think that a lot of that also depends on how you consume it

[aaron_straker]: 54:33

definitely

[bryan_boorstein]: 54:33

so like i usually consume it by eating it and if i drink call i get super jittery and it hits me i really fast and then i crash from it but when i take the equivalent amount of caffeine pills or whatever it hits me you know forty five minutes to an hour later very gradually and then i never really feel a crash from that so that is how i or to do it however now that i'm saying this i think that it also probably has a longer half life when you consume it that way and so it takes even longer to get out of your system if you consume it or leave versus i guess drinking its orally too but if you eat it versus or if you swallow it versus an i guess you swallow coffee too but you know what at's what i'm saying if either drink coffee or you take caffeine

[aaron_straker]: 55:18

oh

[bryan_boorstein]: 55:18

pill it would it would matabel a little bit slower when you consume it via pill so i thought those were interesting and then i've also i mentioned this on the last episode but maybe i may was talking to our art there was a comment strain about caffeine under our last post on youtube but i was saying how i fall asleep like a baby every night like i can't even stay awake at eight thirty i'm basically just out and then my issue is that i tend to wake up

[aaron_straker]: 55:48

yea

[bryan_boorstein]: 55:48

at like two a m and have this like potentially early cortical release or whatever it is but it now makes me wonder if it really is just like the caffeine that's still kind of rolling through my system i probably should get the genetic testing done too

[aaron_straker]: 56:06

i'll

[bryan_boorstein]: 56:06

but

[aaron_straker]: 56:06

send

[bryan_boorstein]: 56:06

i think that

[aaron_straker]: 56:06

i'll

[bryan_boorstein]: 56:06

this

[aaron_straker]: 56:06

send

[bryan_boorstein]: 56:06

is

[aaron_straker]: 56:06

you

[bryan_boorstein]: 56:06

a

[aaron_straker]: 56:06

the

[bryan_boorstein]: 56:07

super

[aaron_straker]: 56:07

links

[bryan_boorstein]: 56:07

relevant piece of our conversation because okay i think it's a super relevant piece of our conversation just because it is so individual and that's really the premise of what we're trying to talk about today is how caffeine fits into the individuality of just diet in general right

[aaron_straker]: 56:23

yeah

[bryan_boorstein]: 56:24

hm

[aaron_straker]: 56:24

yeah

[bryan_boorstein]: 56:24

yeah

[aaron_straker]: 56:24

that's exactly the case this just the genetic testing i don't want to go too

[bryan_boorstein]: 56:29

m

[aaron_straker]: 56:29

deep into it because i'm

[bryan_boorstein]: 56:30

yeah

[aaron_straker]: 56:30

very very new to it and i don't want to provide

[bryan_boorstein]: 56:32

yeah

[aaron_straker]: 56:32

you know poor information but it has and very eye opening and i'll say that the last thing i will say on it before quickly touching on our last point i think i have finally i'm getting to the bottom of my elevated blood glue numbers

[bryan_boorstein]: 56:48

yeah

[aaron_straker]: 56:49

i've talked about that on the podcast before like like on paper i'm prediabetic i've been for since i started testing my labs in like twenty twenty eighteen twenty seventeen and no matter what i do it doesn't change like i can have seven hundred carbs a day i can have seventycarbs a day in my blood glue coast in the morning stays around like a ninety five to like one

[bryan_boorstein]: 57:09

yeah

[aaron_straker]: 57:09

o fie which isn't great you know especially considering

[bryan_boorstein]: 57:13

wow

[aaron_straker]: 57:13

the life style that i live but

[bryan_boorstein]: 57:14

yeah

[aaron_straker]: 57:14

i think i'm finally am getting

[bryan_boorstein]: 57:16

yeah

[aaron_straker]: 57:16

to the bottom of it through this genetic testing um and then

[bryan_boorstein]: 57:22

well that's cool yeah

[aaron_straker]: 57:23

yeah

[bryan_boorstein]: 57:24

i know eighty five s where we want to be right eighty five or lower

[aaron_straker]: 57:26

eighty five is like yah eighty five or lower for like okay i'm fasting you know eight to ten hours is that's like a really solid number and then from a fasting in sullen you want

[bryan_boorstein]: 57:36

m

[aaron_straker]: 57:36

to be like less than four oh

[bryan_boorstein]: 57:38

m

[aaron_straker]: 57:39

yeah

[bryan_boorstein]: 57:39

oh

[aaron_straker]: 57:40

okay so the last thing i think is prudent to touch on

[bryan_boorstein]: 57:44

ah

[aaron_straker]: 57:44

is the proximity of your final meal to bed

[bryan_boorstein]: 57:48

m

[aaron_straker]: 57:48

time how this impacts or does not impact yours sleep quality and digestion the normal kind of suggested approach here is to keep a few hours

[bryan_boorstein]: 58:02

oh

[aaron_straker]: 58:02

between final meal the night and bedtime like i think three two to three

[bryan_boorstein]: 58:06

oh

[aaron_straker]: 58:06

is a generally

[bryan_boorstein]: 58:07

yep

[aaron_straker]: 58:07

recommended thing i think for a

[bryan_boorstein]: 58:10

m

[aaron_straker]: 58:10

lot of people that is a pretty good approach personally for myself it doesn't work very well for me that gap between like if i'm for me to do like a twelve hour

[bryan_boorstein]: 58:23

yah

[aaron_straker]: 58:23

fast thirteen hour fast from like seven p m to like you know seven thirty a m or eight am to eat starving my body will wake me up like five third like mother sucker we need food sort of thing um and i find that eating late doesn't impact my digestion at all my sleep quality at all or really when i was doing a continuous lucas mondor my my post prandial in evening um glucose numbers at all either so again the general recommendation is going to have to make assumptions about you that's that's how generalized recommendations work but to really make the most out of your own personal nutrition and optimize things going to

[bryan_boorstein]: 59:08

oh

[aaron_straker]: 59:08

take you running some tests on yourself working with an educated coach who understand these sorts of things really dial in what works best for you so that you can kind of thrive and maybe i guess could even say live optimally based off of how you want to

[bryan_boorstein]: 59:25

oh yeah and then just to really put a bow on this whole everything is individual conversation

[aaron_straker]: 59:34

ah

[bryan_boorstein]: 59:36

i am the complete opposite of you where i do much much much or if i don't eat close to bedtime and um so recently i've even begun as we've kind of gotten into winter and we're trying to just naturally you know

[aaron_straker]: 59:53

oh

[bryan_boorstein]: 59:53

follow arcadian rhythm a little bit better the kids are trying to get to bed earlier

[aaron_straker]: 59:56

oh

[bryan_boorstein]: 59:57

where we're going to bed earlier things like that i we found that we now start to eat dinner at like five sometimes five thirty but never even six o'clock and then you know i'll go to bed at

[aaron_straker]: 1:00:08

oh

[bryan_boorstein]: 1:00:09

eight thirty so i have like a good solid three hours between dinner and bedtime well the other day i didn't eat much during the day i just wasn't hungry and so i ate my dinner at five like we usually do and then i was laying there about to go to bed and i was like man i am so hungry right now and i started eating i couldn't really stop so i ended up eating

[aaron_straker]: 1:00:31

oh

[bryan_boorstein]: 1:00:31

like a perfect bar and

[aaron_straker]: 1:00:32

yeah

[bryan_boorstein]: 1:00:33

a piece of piece

[aaron_straker]: 1:00:35

yeah

[bryan_boorstein]: 1:00:35

of toast and

[aaron_straker]: 1:00:36

yeah

[bryan_boorstein]: 1:00:36

an apple and i feel like i had one other small thing to maybe some nuts or something like that but i woke up like six times in the middle of the night and i was so hot like i was just like it was sixty four degrees in

[aaron_straker]: 1:00:49

yeah

[bryan_boorstein]: 1:00:49

our house and i had barely any blankets on it woke up like so hot i was throwing blankets off of me i had to feel like i was ping constantly and so i just know that i go i do much better sleeping when i go to bed was like a little bit

[aaron_straker]: 1:01:03

ah

[bryan_boorstein]: 1:01:04

that hunger pang in my stomach and it would have been much better in that situation

[aaron_straker]: 1:01:08

yeah

[bryan_boorstein]: 1:01:08

for me to just say hey it's temporary you know

[aaron_straker]: 1:01:11

yeah

[bryan_boorstein]: 1:01:11

i don't need to eat i'll eat in the morning it's all good and i think hathi's also courtly to why when i begin dieting and i'm eating just less calories throughout the day but then also being very cognizant of not eating closer to bed just because i have fewer calories to eat anyways ice sleep

[aaron_straker]: 1:01:28

m

[bryan_boorstein]: 1:01:28

so much better like like when i've talked about this on the podcast but when i diet the first fifteen pounds going from say the high one nineties to the mid one eighties

[aaron_straker]: 1:01:37

oh

[bryan_boorstein]: 1:01:38

i sleep progres ably better

[aaron_straker]: 1:01:40

oh

[bryan_boorstein]: 1:01:41

as the diet goes on so just one of those things that's super unique and individual that we probably should you

[aaron_straker]: 1:01:47

yeah

[bryan_boorstein]: 1:01:47

now continue to assess on ourselves as time goes on

[aaron_straker]: 1:01:50

definitely definitely so guys that's he that's the episode on indivalizing individualizing nutrition for yourself to optimize everything brian thank you for your

[bryan_boorstein]: 1:02:01

oh

[aaron_straker]: 1:02:01

puts as always guys we will talk to you next week