Eat Train Prosper

Measuring Gains with a DEXA Scan | ETP#43

November 09, 2021 Aaron Straker | Bryan Boorstein
Eat Train Prosper
Measuring Gains with a DEXA Scan | ETP#43
Show Notes Transcript Chapter Markers

We talk a lot about objectivity on the podcast and one of the top ways to objectively measure changes in lean body mass and fat mass is by getting a DEXA Scan. Today we talk about how it can be beneficial, what you should do to control as many variables as possible, and some of the discrepancies you may find between a DEXA and some other more commonly used methods. Thanks for listening! ✌️

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[aaron_straker]:

Happy Tuesday, guys, welcome back to another episode of Trained Prosper Today, Brian and myself have some life training and nutrition updates, and then the theory, main topic are not theory. The the main topic of the episode today is going to be aroundxas Dexa scans and comparing some data around previous scans for myself and some updated ones and just comparing some of the cool data we get from them. So Bri, what is going on with you?

[bryan_boorstein]:

Yeah, I'm excited about the Uh. the Dexa chat. It was. Uh. It was cool getting in that little private d. M with me and you and Doctor Dave Mccney, and kind of assessing some of that stuff and come into some realization so I'm sure the audience will appreciate that once we get to that part. Um before we get there, I have a bunch of updates on myself. Um, I'll start with Uh, some interesting and not good ones, and then we'll move into to some other training related stuff, so um, I think the first relevant update is that I'm continuing to have the nightmare exectomy problems and this time it's not even that I still have pain. It's that I just did my four week postph effectectomy, Um check, and I'm not shooting blanks. So all of this four weeks later and apparently it didn't even work. Um, so I'm

[aaron_straker]:

Hold on.

[bryan_boorstein]:

yeah,

[aaron_straker]:

I can hold on how it. They didn't do the job right, or Brian has like superpererm that buss through the vsectomy thing. What do you mean it doesn't work?

[bryan_boorstein]:

well, yeah, so the Google machine is obviously the first place that I went um to to figure out what the F is going on. and uh, essentially what can happen and this can happen like I, relatively soon after getting the vsecom, Me like within weeks, or it can happen in months, or it can happen in years. Um, it's actually more likely to happen earlier. So like in a matter of weeks where your body essentially like regros a path for or the sperm to go, Because it's like Oh, this one's blocked. but like we have to get this shit out, so we're going to like reform this path, this canal, as they call it, And it essentially like averts the the tie that was made, Um,

[aaron_straker]:

Biology finds a way.

[bryan_boorstein]:

super rare, super rare, Um, even more rare than that is the doctor messing the surgery up, because apparently it's a very simple surgery, so um, so yeah, that's where I am right now. I put a call into the doctor today. Um, to let them know that I got my results back and that I'm not shooting blanks. So so what's going on? Um, and I'm just like I'm nervous about. you know. Oh, well, you know, we're going to have to go in and like redo this thing or like, I don't know what the next steps are, but I'm gutted. You know, I've already gone through a period of healing that was longer than anticipated, and uh, I'm not excited about potentially having to do it again, so I'll keep you guys updated and let you know about all that as it progresses.

[aaron_straker]:

So Okay. Do you know which of the two pathways were Is what happened with you? Now you just know that like you're not shooting blacks, like you're supposed to

[bryan_boorstein]:

Yeah, yeah, and they do say it's possible that it four weeks that you might still let a few creep through and then you just you know, go another two weeks and you test it again and see what happens, so that

[aaron_straker]:

gotcha

[bryan_boorstein]:

will probably be their first course of action is. Hey,

[aaron_straker]:

Mhm,

[bryan_boorstein]:

let's test this again in a couple of weeks. Um. but if the body has formed a new canal then I don't think that Uh, a couple of weeks is going to make much of a difference.

[aaron_straker]:

Wow, that is unfortunate, yet fascinating. To be completely

[bryan_boorstein]:

Yeah,

[aaron_straker]:

honest.

[bryan_boorstein]:

yeah, I'm

[aaron_straker]:

What else you got?

[bryan_boorstein]:

so. I'm just uh. I'm upset that I'm the end of one experiment that failed. You know. um, Okay, so moving on, I, uh. I. On the couple of episodes ago I was talking about cramping in my feet and calves, and uh, I was like, You know, I'm taking all this sodium et cetera et cetera. So the update on that is that I haven't had any since that episode until last night. I had like a half one. I would call it like, like, it kind of began to cramp up and I shook it out and stood on my foot and then it went away and I didn't actually get a cramp. Um, but that's a matter of like ten plus days, maybe even two weeks now. since we talked about this on the last episode and I hadn't had a single issue. Um, but now I have another thing popping up and it could be related to the cramping thing, but I have pain in my left heel and it popped up out of nowhere like it's the weirdest thing where like the back of my left heel hurts, but it only hurts when I'm stretching my hams string. It's It's like the the craziest thing. I'm sure somebody's going to have some thoughts on this. That's listening. Uh, maybe Chant can contribute some of her her professional thoughts on this, but um hu. So I went running as i mentioned. Did I mention this on the last episode that I ran a little bit. Maybe I just set it on my story, so I test it out my my vessectomy, and I ran a little bit, Uh, a couple of days ago, So there's a side of me that's like Okay, I ran for the first time in four weeks. Like maybe I heel Strock and I, I do have like a problem in my heel. The thing that's weirding me out about this is that it's only painful when I stretch my hams string, So if I like go down into a squat, it's fine. If I do a calfraisee with like deep stretch of the calf at the bottom it's fine. But as soon as I go to like do an air, r. d, l, or I go to like pick something off the ground that that I drop and my ham string stretches, it shoots this pain into my heel. Um, so I don't know what it is. I'm goingnna spend some time this afternoon rolling out the back of my leg like calf Achilles, do the sole of my foot like you suggested before we we started the recording. Um, but it's it's it sucks. I don't really know. it's like I, I don't. I don't realize that it's there because it only happens when I stretch my hams string, So then I go to like, reach into the bottom cupboard to get out like my protein powder, and I'm like Ah, you know, and so I like, Don't realize it until it shoots this pain into my heel. and then I realize it, Um, which is is a little bit frustrating and Um, something that I need to figure out. So those are my two kind of negative updates.

[aaron_straker]:

One thing that I wanted to follow up on. I wanted the message this, but I forgot to. So, after the whole cramping episode and that we talked about, I listened to that, um, uh, our friend Richel Gregory, her

[bryan_boorstein]:

Yep,

[aaron_straker]:

podcast with Um,

[bryan_boorstein]:

ro, wolf,

[aaron_straker]:

Oh, my goodness, Rob Wolf, Yes, and one thing that was really really interesting is she? he tried to like. Of course, it's a very difficult question to answer. so he, I think he answered appropriately, but he kind of started saying people should start their sodium and take her around like five or six grams per day, which

[bryan_boorstein]:

Yeah,

[aaron_straker]:

I thought was I was like. Oh shit. that is like significantly higher than I thought. Um. So that was kind of it.

[bryan_boorstein]:

but he also sells. Uh, come he sells a product that had salt in it.

[aaron_straker]:

so yes, Yes, massive kind of asterisk In caveat. there he does fully. you know, sell a sell a a salt new product. Um. but it was just interesting because I thought you know. like from I, I think I said I was around like the five to six grarams, and I

[bryan_boorstein]:

Yeah,

[aaron_straker]:

thought that would kind of be like the upper upper, not necessarily an upper limit, but like significantly higher. You know, I

[bryan_boorstein]:

Mhm,

[aaron_straker]:

think what is like whatever that general, R. D, I is like two grams or something like that, which you know okay, which generally is kind of B. S. in my

[bryan_boorstein]:

two point five. I think. Yeah,

[aaron_straker]:

opinion, for a lot of things, but I was surprised to see that that's what he was saying for like a starting point, which was kind of wild. So maybe

[bryan_boorstein]:

yeah,

[aaron_straker]:

you're drinking five of them per day. You're just the ideal client for him.

[bryan_boorstein]:

since we, uh, since we talked about that, I have been paying closer attention to how many I've been drinking, and I, I average four a day and some high days it would be five, but I've never exceeded since since we discuss this, I haven't exceeded five and I don't think I ever did before that too. So that's five grams and then I don't like heavily salt my food, so I'm sure I'm getting some in the food that I eat naturally and I do so a little bit. but I, I'd be surprised if I'm much over like eight grams a day Like I think

[aaron_straker]:

Yeah,

[bryan_boorstein]:

that that's going to be pretty pretty standard for me.

[aaron_straker]:

yeah, I just thought it

[bryan_boorstein]:

Um,

[aaron_straker]:

was a a fun update from that.

[bryan_boorstein]:

yeah, so let's see what? What other updates do I have? Uh this weekend I'll be traveling to Santa Barbara for a wedding, and uh, that'll be cool. We're taking the kids. It's goingnna be Viviy's first time on a flight ever, and Bryson's first time since he was Uh, like one and a half. so he flew like ten times as in his first year and a half. And then we haven't flown since due to the world circumstances.

[aaron_straker]:

Hm.

[bryan_boorstein]:

Um. But one thing that the Santa Barbara trip is doing is it's throwing off my my training slightly, Uh, because we're leaving on Thursday and I'm on this like Monday, Wednesday, Friday, full body program. Um, and then I didn't think I was going to get my session in yesterday, because our nanny just got her booster shot and apparently it like floored her. Um, so she, she didn't come in yesterday. but somehow I managed to fit my workout in. And um, over the course of doing that workout, I had a really solid squat session to start, and then I had a really poor deadlift session to follow. And what it did was it sparked a memory of mine from the last time I did dead lifts regularly back in like two thousand sixteen, where I realized that I need to give myself a deadlift specific D load every three to four weeks, and I had forgotten about that Um. Going into this cycle, so I'm in We. I guess officially week week four, but week three. Um, since I started kind of escalating weights, but it's right about the time where I would need that de load. So, Um, so it's interesting that I had a poor deadlift performance. I didn't feel very like explosive going into it. It felt just like the weights felt heavy in the warm ups. Um, and so so I kind of realized that and I and I took it kind of easy on Deadlis This week. I did my my back off doubles, but I didn't do my top single, which I think is a where a lot of the fatigue kind of accumulates in that that top single rep, Um, And then the other factor that could be contributing to the dead lift is that I was up at N one again this weekend, Uh, doing more filming, kind of some follow up like beroll stuff for the last filming session that I did up there with Cass, and he had be doing a bunch of dead lifts and arty ls. So, while they weren't heavy, Um, I did do heavy artyls on Friday as part of my training that on Saturday before I even recovered from Friday, I was doing like light artdls and light dead lifts for the filming, And then I was supposed to come in on Monday again and go back to deadlifting so I don't know if it was the filming at and one, or if it was the fact that I really just kind of reached a point where I needed that deadly specific D load. Um, but I'm really glad that I kind of listened to my body that I realized what was up that I didn't go try to pull like over four fifty five, knowing that it was going to be a grind. Um, kept with, like some snappy four oh five doubles, and uh, finish the rest of the worko super successfully. And um, now I'm here. so uh, it kind of you know, makes me realize and think about it from the perspective of like the fitness fatigue spectrum, which is you know what we learned about in the cross, the l one, and the thing that really is the presiding factor that determines whether you gain muscle or like, whether you're in anabolic state or a uh, a, a catabolic state. Whether your cord is all is high, Um, like all, the this delicate balance of making sure that your fitness is higher than your fatigue, and you know any time that you progressively train, your fatigue is going to creep up slowly to the point that eventually it masks fitness and the deadlift in, in both an acute sense, in that the deadlift itself is very fatiguing, but also in the sense of what the deadla fatigue then does to the rest of the movements within your training are kind of two things that I think you need to be. Very careful of Uh, when you do have a heavy deadlift in your program and especially the way I'm doing it where I've a heavy deadliftd one day and a heavy arty yl another day. So uh, you're hinging at the hip in that manner, I andm putting a lot of axial loading on the spine, Um through those movements and also

[aaron_straker]:

S.

[bryan_boorstein]:

through the back squatting. So there's just a lot of kind of factors that I think are at play that you need to be aware of Um in that balance of cent fatigue.

[aaron_straker]:

Yeah, and I think like something like an arty l, and a deadlift is probably one of the best like Um movements that expose that kind of

[bryan_boorstein]:

Mhm,

[aaron_straker]:

paradigm because it's like I don't know for me like both of those movements are just incredibly taxing like grip lats, like it's just so much it takes to perform it. you know, so I think that's like it probably the best like example for that Um that paradigm.

[bryan_boorstein]:

yeah, yeah, I mean, it's just exacerbated like the amount of fatigue caused by doing something wrong. I, if I did that top single yesterday, even though I didn't. but if I would have done that, I feel like I would have been exponentially more fatigued today. like I would probably be feeling like low back stuff. And just the whole, I probably wouldn't have slept well like all these things all, because I would have done one extra rap. Maybe so, I don't know. Know.

[aaron_straker]:

Yeah, kind of wild.

[bryan_boorstein]:

Yeah, so what's up with your life? What's going on with you? Hopefully pop more positive than my stuff.

[aaron_straker]:

Yeah, I would say it's mostly positive. I do have a little. I. I guess it could be. I'm viewing it as a negative, so the first thing I want

[bryan_boorstein]:

Okay,

[aaron_straker]:

to say is um, I'm hosting a a class on Novemb eleventh. Uh, it's called when fat loss fails. it's going to be free. You know, by the time this comes out, it should already be up on my socials and stuff like that. I'll have a link. Um, so I'm going to be detailing kind of some overlook aspects for improving client outcomes. Uh, the target audience for this would be like other nutrition coaches, hybrid trainers type stuff, or like your, Um, your general nutritioner type. So that's the you know category I found myself in before I started coaching. So Uh should be really really cool. so um, like I said, details will be up on that by the time this episode releases, and

[bryan_boorstein]:

very cool.

[aaron_straker]:

I am excited to move on Thursday We start our move. It's going to take us. It's like two to three days to get down to Uh. Scottsdale and the most, the reason I would say I'm most excited like, Don't get me wrong. I' really loved being here in Utah, and I think now I have a plan for or I should say we have a plan for when we're done traveling to move. But I've kind of gotten into like a little bit of a bad routine in rhythm here, and it has me training at night a lot. and I really just don't like it. Um, so I'm excited for, because, every time we we move like just by the grocery stores in a different spot, Like and E, things's just changed. They always change like every single place we've lived our life in our routine and structure. the time we go to bed the time we wake up like always changes a little bit. So I'm excited for that and I'm going to set a hard rules like no more lifting when it's dark out. Um, I've just gotten into like these routines where I want to work and stuff like that And then it's you know, I'm like fuck. it's eight p. M. I have to go to the gym. Um, and I'm training from eight to ten p. M. And then it affects my sleep and stuff. So definitely excited for that just to see new stuff. Um, get some more sunshine. It has been kind of overcast a lot here, Uh, and just see somewhere new. you know. I mean. That's kind of why we started doing this just to see new things, and I have a handful of clients in the Phoenix Scotzll area, so getting to see them meet them in person. Get a hike and get some coffee or something like that, and a couple of people that listen to the podcasts have reached out as well, so that's really cool. I already have Um something lined up there, so always just excited for change, I guess is what I'm saying.

[bryan_boorstein]:

Yeah, that's very cool. I am. I'm jealous as well, because as it gets colder here, it's actually cold Now. I think Halloween was like the turning point for us where it was like you know, sixties, then, like some high fifties, and then it was like Halloween. It' like thirty eight and then today is like forty three, and then there' like a few days, you know in the ten day forecast and you're like Oh, those look pretty good. And then it's like plummeting back down again, so we're like about to enter into the depths of winter and you' about to go back to to summer. So

[aaron_straker]:

Yeah,

[bryan_boorstein]:

super jealous, and I'm glad you'll be training during the day, because I for sure believe that sessions are more productive in in the daytim as well.

[aaron_straker]:

yeah, and it's just like getting getting that movement in and stuff like

[bryan_boorstein]:

Mhm.

[aaron_straker]:

earlier in the day, I think like from A from a circadian rhythm standpoint wherere we're geared to to perform better in in any way so I'm just excited to get back to that and really just get away from the bad habits I have created myself here a little bit as well.

[bryan_boorstein]:

Yeah, well, that's cool that. uh. traveling gives you that rest opportunity. I mean, what a great gift.

[aaron_straker]:

Yeah, it's much easier because everything's going to be new again. Um, and then kind of tomorrow I'm really really excited about this and this is kind of going to be our topic for today. I have a big day of testing tomorrow. so Um, what's really really cool is I've never had Um. this At this kind of phase I'm in so I'm right about at maintenance calories, probably a little bit under. Um, but my wait has pretty much stabilized and I'm going to have a full set of checking photos tomorrow morning. I'm going to go get a full panel of lab work done and then go and get a Dexas scan right after. so it's going to be really cool to have like a visual, um endcrane hormonal, and then uh, whatever you would call the Dexas Gaam, Like, I don't know hard numbers snapshot of exactly where I am

[bryan_boorstein]:

Yeah,

[aaron_straker]:

like right now and then compare to some other things. So uh, I'm really really excited about that and I'll obviously share. you know some of this information as I, as I get things back. Obviously, the photos and Dex are a day of and then lapse will have in probably five to seven days or something, so maybe by the next the time we uh, recorded next podcast and I have everything back.

[bryan_boorstein]:

that's awesome. Yeah, I think uh, like you mentioned me off air, but I've never had a Dexa done before, which is crazy like I to know you're surprised by that, as I think most people hearing would probably be surprised by that too, But yeah, I've never had one done, so I think I'm going to look into that and I know that they're not like outrageously expensive, and I'm sure with Uh, with the university nearby and stuff, there's got to be ample opportunities around here to get one done.

[aaron_straker]:

Yeah, they're generally around like sixty to seventy five eighty dollars. although, in some cities I've looked there like a hundred and forty where, which is literally double. So, but I mean

[bryan_boorstein]:

Yeah,

[aaron_straker]:

regardless, it's you get a lot of cool information and then one of those things is, it's cool to now. Like, look back on. You know, you know, as time progresses, and and see different changes there, so I mean, I highly recommend it tomorrow will be, I think

[bryan_boorstein]:

yeah,

[aaron_straker]:

the fourth one I've ever had,

[bryan_boorstein]:

and you do them all fasted with with coffee or water only. Or what's the approach?

[aaron_straker]:

so so I would recommend doing them fasted. Yeah, just to remove. because like, let's you know, Obviously you have some food the night before That should be mostly through. Like your, Obviously like your stomach. You know, Um, some part of your small test and it'll probably still be in there, but just reducing gud content, especially in that area which is going to be like your, you know abdominal area, which we are going to be higher in body fat area. Act just to reduce complexity of the the machinery, so I would go in fully hydrated type of thing. I think black coffee should be perfectly fine. I will not be having any black coffe, because I'm getting hormones pulled Uh immediately before. But

[bryan_boorstein]:

Mhm?

[aaron_straker]:

yeah, just making it as simple and creating is little variation yourself so that you can rel. I would say so that you can put more weight into the numbers that you get.

[bryan_boorstein]:

If you were to eat beforehand and do it, fed that extra mass in your body would show as lean body mass. right.

[aaron_straker]:

I would think so, but I am not incredibly versed in the intricacies of how the imaging takes place. Um, because those would be like inside your organs, right, Um, and I would. it's. It's basically a denseityity scanner right,

[bryan_boorstein]:

Yeah,

[aaron_straker]:

So it you know, obviously shoots whatever waves type things, and then determines obviously organs, and or a different density than bones. Uh, Atipose tissue is a different density than your organ type of thing. It should be a considered lean body mass. I just you know, don't want to say uh,

[bryan_boorstein]:

right.

[aaron_straker]:

like ind, uh, definitively and be incorrect because I really don't know.

[bryan_boorstein]:

No, for sure. I think the more important thing is just to do it the same way every time you do it.

[aaron_straker]:

exactly.

[bryan_boorstein]:

Yeah, just have consistency in that way, So I more. where I was going with that question? Um, cool. Well, that's awesome.

[aaron_straker]:

yeah, yeah, so um, we have a couple of uh, Well, let's let's talk about it. So one of the things that we this kind of kick started a a conversation between, Like you mentioned, uh yourself, me and then our friend, Uh, Dave Mcconney around. I posted that picture of us from a couple. not even a couple many years back. Now. At this point,

[bryan_boorstein]:

Yep, Yep.

[aaron_straker]:

Uh, coming up on eight years and said that I kind of made a joke that it was like, Obviously, you know, I weigh twenty four pounds lighter now than I did then, which is like, kind of wild and you're probably damn near close to that, too,

[bryan_boorstein]:

I would guess I was above two hundred, like two, oh five, maybe

[aaron_straker]:

Y.

[bryan_boorstein]:

two or three would be kind of my guess. looking at that

[aaron_straker]:

Yeah,

[bryan_boorstein]:

picture in that time period

[aaron_straker]:

yeah, and just you know, we were decently lean for being like you know, two, oh five or two or three, like two, ten type of range. Um, and then I know we. we. The comment we made is are like traps are obviously smaller. Back development is now Th. Yes, sorry, correct. they're a hundred percent smaller

[bryan_boorstein]:

Now now, yeah, I. w. now, yeah.

[aaron_straker]:

now overall back development is less Um. muscle in the back. Uh, probably largely a posterior chain type thing. And then Dave was kind of prodding with some questions and I was like, I think I have like a a dexer from back then. It would be cool to if see if I could find it. Unfortunately, I didn't delete the emails, so I, I did have it and it just have some of the data to compare, which is pretty cool. Um, So it was about a year. No, the, the, the data I have is about like three years after that photo. Um. but my weight had actually gone up, Um, because I was in my like kind of power lifting phase there. and the kind of most wild thing is, even though that I'm twenty four pounds lighter. Now I only lost uh, four point nine pounds of lean tissue to lose that twenty four pounds. Um, So what's kind of just cool there is seeing like, even though I, I'm physically so much smaller, I have maintained an overwhelming majority of that, but the most so That's kind of the most interesting thing to me and it iss kind of like a pat on my back fort. Hopefully you know doing things decently over the years, But one thing I thought was also cool is by bone mineral content which is on the far right here. Brian is down half a pound. Um, and I think that really goes to show of that

[bryan_boorstein]:

Mhm. Yep.

[aaron_straker]:

is relative to like your heavy lifting type of

[bryan_boorstein]:

Mhm.

[aaron_straker]:

thing, because I still train like heavily, right, Iusing airquotes here, but nothing comparatively to to that time. and we know like that's what your where your bone mineral density comes from is

[bryan_boorstein]:

Yeah,

[aaron_straker]:

like the heavy training.

[bryan_boorstein]:

I almost think that that point five difference, though that half a pound difference is like insignificant, sort of like. I mean, you lost body weight, so I feel like that that half a pound that you lost in bone mineral content could just be attributed to being less bodiate.

[aaron_straker]:

Do you think?

[bryan_boorstein]:

I, I don't. i. Yeah, I, I have. I have no basis for that, but it doesn't concern me. Is like what I would say like. I still think that that that's fine. Like if nine point five is a good score, then nine's a good score too. Um,

[aaron_straker]:

Yeah? I thought

[bryan_boorstein]:

yeah,

[aaron_straker]:

I was just kind of more interesting to see that. Um, I wouldn't say it's M concerning, cause I know like nine is still like incredibly dense for for B,

[bryan_boorstein]:

yeah, I don't know. I don't know. the. I don't know if I'm right on that,

[aaron_straker]:

M. C.

[bryan_boorstein]:

but I would just say that like it doesn't seem like a significant amount. Like it. Just it isn't a lot. so I don't know. Uh, I guess I would need to do more research on that to see if that is a significant loss in bone mineral content or not. But where are you getting that you're twenty four pounds later, Cause I'm looking at the thing. It looks like you're eighteen pounds later. Are you talking about it

[aaron_straker]:

Oh, you know what. Yeah, cause sorry, I just know, so that's another thing.

[bryan_boorstein]:

different?

[aaron_straker]:

that's kind of really interesting. I know I'm like one, ninety one, ninety one in the morning, but that decks have picked me up at one.

[bryan_boorstein]:

One ninety six. Yeah,

[aaron_straker]:

ninety six. Yeah, yep,

[bryan_boorstein]:

so you like at? If this Exxa is one ninety six and you're now one ninety, then you would probably assume that you have less body fat now even than

[aaron_straker]:

um, I'm pretty sure I could actually look it up really quickly, but I'm

[bryan_boorstein]:

that one.

[aaron_straker]:

pretty sure I was about like. I can actually tell you exactly what I was on October or um, August fifth, one second, August fifth.

[bryan_boorstein]:

Well, the August fifth data is right there in the decks. All right.

[aaron_straker]:

Yeah, but I, that was, but I weighed one, ninety, one point five.

[bryan_boorstein]:

Oh,

[aaron_straker]:

Um in the morning that on August fifth,

[bryan_boorstein]:

and then and when you did that you were one. ninety six,

[aaron_straker]:

Yeah,

[bryan_boorstein]:

Got it. So it is the same as I. I see where you're going with that. Okay, cool.

[aaron_straker]:

yeah, so

[bryan_boorstein]:

Yeah, So so what? we? One Of the things we talked about with Dave that was really cool is like you were saying that your lifetime goal was to be ten percent body fat at two hundred pounds And and you're like, I wonder if I would be able to do that now and Dave looked at it. He goes. I think you could just gain all fat. Still be there. You just have to get to two hundred pounds, Likej just go get to two hundred and you'll hit

[aaron_straker]:

yeah, it's kind of funny. Yeah. I just I.

[bryan_boorstein]:

your goal. You know.

[aaron_straker]:

Yeah. I think that's pretty cool. I think that I can literally just want to Gu protocol stuff' done and just put on a handful of pounds and potentially be there, which would be really really cool.

[bryan_boorstein]:

Yeah, exactly how much longer is the Got protocol?

[aaron_straker]:

Um, I am in week four, so I'm like officially half way there. Um, so

[bryan_boorstein]:

Okay,

[aaron_straker]:

I'll wrap up basically at the begin the beginning of December, which I think will be pretty cool. But that's like the the main part of it and then I start introducing like you know, foods and stuff again

[bryan_boorstein]:

Mhm.

[aaron_straker]:

and seeing what, if anything causes any, um, intolerances, or anything like that, But like the bulk of it is will be done in about four weeks.

[bryan_boorstein]:

Yeah, so I know you have experience within body scanners as well, and we both you know, hate them and don't think they're accurate. Really. but um, have you had any inbodies that were done a similar time, or even right next to the any of these Exxas scans that you would be able to say? Like the in body said this, and the Dexas said this, So here's the discrepancy.

[aaron_straker]:

Yes, so I don't. One of I have a Dexa from March or April, and when I was in Austin, and then seven days later I went and got an inbody. done. Um, I don't have. I only have the physical Dexa for that one. For some reason, I don't have any of the like email data Because I did an experiment on this and that Dexa put me at Um ten. I wa, to say ten point nine percent body fat and I was a okay cool. Seven days later. My weight was within a pound. Um. I did the seven days because I wanted to. Um, it wouldn't be like. it'd be too far later in the day I would have to eat and stuff like that. So was like,

[bryan_boorstein]:

Yeah,

[aaron_straker]:

You know what. I'm going to give it a week. I'm going to have followll. the same training thing. Take the day off, you know, type of deal and the inbody put me at like fourteen point four percent body fat

[bryan_boorstein]:

whoa,

[aaron_straker]:

or whatever. and right there I was like, Oh wow, inbodies are garbage.

[bryan_boorstein]:

cause anybody's always had me lower, which is like to me. I'm always like seven or eight percent on your body. I'm I'm not eight percent right now.

[aaron_straker]:

Yeah, that one was really really wild for me and I was like Within you know a

[bryan_boorstein]:

you know,

[aaron_straker]:

pound, I did it at like nine thirty in the morning. like same time fasted. And it put it like considerably higher, and I was like Oh, like Okay. and like I, I literally was kind of pulling for the inbdy that I was like Okay. I've controlled my external variables like this should be pretty. I thought it would be pretty decent, but it was like wildly off, so that was pretty eye opening for me. and while I think it still can be beneficial, like let's say you're someone who goes to the same gym and you like live in the same place for like a years at a time, and you always use that same inbody. I think that can be

[bryan_boorstein]:

Mhm.

[aaron_straker]:

beneficial, especially if you're controlling your or minimizing your variables, but I was a little bit, um, uh, disappointed in the variance was was that wide,

[bryan_boorstein]:

Yeah, I feel like if you do the in boody consistently and you emulate the same conditions going into it, it's kind of the same idea as like taking skinfold measurements, but not associating them with a percentage of body fat like Oh, my, my superalic was, you know fifteen millimeters and now it's thirteen millimeters. It's like kind of the same idea with the in body, because I do think that it would be relatively accurate as long as you do, kind of keep those conditions the same each time like you should get a decent number for yourself, even if it's not accurate to what a Dex. So would be. Um. I, My experience with the comparison of the two, since I haven't done a Dexa is Um. I want to say it was like two thousand, sixteen or seventeen when that uh, hydrostic weighing truck would always be like driving around P. B. I did one of those and we also had a nutrition store next to the gym at the time that had a in boody scanner in it, so I did uh, the hydrotatic weighing one day, and then uh, like a day or two later around the same time in the afternoon. Uh, I went in and did the the inbody, but the thing with both of those that I did is they were both done, Uh, fed in the afternoon. and so I don't exactly know how that affected the results, but I ended up being around thirteen percent on the water and like eight percent on the in body. Um, and

[aaron_straker]:

S like half.

[bryan_boorstein]:

yeah, I mean, yeah, yeah, like sixty percent.

[aaron_straker]:

Yeah, yeah,

[bryan_boorstein]:

Yeah, yeah, but it's lower on the in body wheres

[aaron_straker]:

Mhm.

[bryan_boorstein]:

yours was lower on the Dexa, So who knows man? I, I think the one thing with the inbody is that you can manipulate it so easily Like we were talking about whether the Dexa pis up food in your stomach as lean body mass, but literally the inbody does like I. I one time went into the in boody and did it fasted, and it was like you know, twelve percent body founded or something, And then I ate a massive plate of like chicken and rice and I was like so stuffed and I went into the in body again and it was like seven and a half percent because that food all just showed asseen body mass and made my my body five percentage seemed smaller or whatever. So, um, so you can definitelym manipulate that thing if you wanted to

[aaron_straker]:

Yeah, and I think Kind of what what I wanted to to talk about here is like W. one thing is with kind of the more expensive things are right. the general, Um. better accuracy you're going to get. which is kind of like a theme for life. Um, but like you said with like the skin fold culpers, especially if you're someone who has one of those like scales right, That will give you like a like a bathroom scale That gives you data. I wouldn't put too much in the number, but if it's like getting larger overtime right at orrror, and you don't want it to be, or you're you know, in a deficit or something like that, Um, or it's getting smaller overt timee, like trends is basically what I'm coming out. Can

[bryan_boorstein]:

Mhm,

[aaron_straker]:

be beneficial with these sorts of things, But the dexes I really like because it gives you like a snaps Sht, And it, I mean, it gives you a lot more data than the few things we've talked about here gives you muscle mass per arm or different extremity, or in different things. It. One thing it also does that I really like is it gives you the amount of visceral aepositity, which is uh, a really important marker for your health type of thing. So are concerned for health. I should say, so that one thing. I really do like it. I will continue

[bryan_boorstein]:

Mhm, yp,

[aaron_straker]:

to get. I don't know one to two a year, depending on where I'm at. you know, I think that's sixty, seventy eighty

[bryan_boorstein]:

Mhm,

[aaron_straker]:

bucks. very well spent. Um, and it is cool to just compare and see if I can bucks. very well spent. Um, and it is cool to just compare and see if I can continue to slowly bump up that lean tissue over time. continue to slowly bump up that lean tissue over time.

[bryan_boorstein]:

Yeah, For sure. now I'm going to start doing it as well cause I think I need some sort of more like tangible things to be like this is working or this is not working So

[aaron_straker]:

Yeah,

[bryan_boorstein]:

cool. We had a couple of questions on protein. Do you want to address these?

[aaron_straker]:

yeah,

[bryan_boorstein]:

I kind of laid it out. So, uh, a guy who's been doing my training program for a long time, shot out to tospond, But um, he wrote me and and asked me about Erarin, So I guess he could have written Erin. But, but it is like you know, as as someone that struggled with digestion as well, Has Aarin ever considered that his protein intake is too high, as I believe he stated its around two hundred and eighty grandrams a day, So do you have any thoughts on thatm,

[aaron_straker]:

of course, Um, I can assure you, my digestion issues are not related to my protein because of the types of digestion issues I get, which are generally like gas. Um, but there's never any bloating which is interesting or general discomfort. So while protein can uh, kind of exacerate digestive issues, it's a little bit more of an upstream issue because protein is much harder to digest. Um. it's also why we get that benefit of the thermal effect of feeding with protein. But if you're someone who's like eating, and then you're getting like indigestion or acid reflux or something where it's something, it's sitting in your stomach and sitting heavy and you feel like it's just digesting very very slow. That could be, or reducing your protein intake could benefit with this. A largely could be related to um, insufficient, um, hydrochloric acid in your stomach as well. Mine is never like a slow moving thing. It's always just gas, kind of on the back in a few hours after and have've gone through things all right if I have like. very. if I just do like very high protein, um vegetable meals, like a salad or something like that, olive oil perfectly fine. Um. I know, Mye stuff is from Um carbohydrate based specifically because of all the bacterial infections and stuff I've had from the traveling, so uh, I present a lot of, or I would. I. I would honestly say I present some seabosues with gas stuff, although I never have the bloating, which is why it's it really would't kind of um, uh, associated too much with that, but I do not. It's carbohydrate bas, because if I have like protein fats, especially like an olive oil or something like that, I'm perfectly fine, so that is how I know it is not um protein based, and then kind of as a follow up there with what I'm doing. I need to get calories in from somewhere so like my fats are already pretty high, my carbohydrates are like low to moderate. I need to have that protein hide for me to get sufficient calories or else my Fa intake would have to get kind of um obnoxious into like the seventies, one eighties per day, havingerial olive oil type of deal to actually hit

[bryan_boorstein]:

Yeah,

[aaron_straker]:

that. And so I do have one kind of last thing to to wrap up around after that, but let's talk. let'slets answer. The second question will circle back to the the higher fat stuff.

[bryan_boorstein]:

okay, cool. uh, yeah. So there's a follow up here, and it is. Uh. what are Yell's thoughts on protein And take, in general, some people say one grand per pound. Some say one point six gra per kilo, which is about. It's under half a gram per pound, Um, or under under one g. It's It's like Ha, its three quarters of a gram per pound, essentially, which is con, which is generally considered the lower end of like acceptable for building muscle and stuff like that. Um. and then the longevity experts say, point eight grams per kilogram, And this is the one that's under half a grandm per pound. Um, So good questions. We actually did an episode where we took a really big deep dive into this and it, and ernded a bunch of research and we talked about like protein overfeing studies and stuff like that. So I think it was like episode four or five or six or something along those lines, like way back in the day, but since it's been almost a year, I'm sure we can kind of give some updated thoughts on this, and then also from the angle of the longevity expert saying, you know to keep it super low. Um, anything you want to talk about there

[aaron_straker]:

Yeah, it's a really good question. Everything comes down to your goals with the goal of hypertrophy, and having a physique having muscle is completely different than the longevity experts, and like the r d from the F on, it's like I don't even know what it is because it's very very low. Like that's just to prevent, like nitrogen imbalance, Basically very far from the goal of hypertrophy and performing in a gym, lifting weights, et cetera. so everything comes down to your goal right. So let's say that we focus on the goal of hypertrophy, lifting weights, gaining strength et cetera. Because that's the context of Um, the conversations Briryan and I have with the podcast, Uh, for there can be times like if you are someone who is like, Let's say you're just a really skinny, really lean type person. like your traditional, Like hard gainer, right, I'm using air coats here, reducing your protein a little bit. I think too. Just like a pound per gram of

[bryan_boorstein]:

of Grand pro Pound

[aaron_straker]:

I' sorry, a g. a gram or pound of body weight could be beneficial because what you are going to run into there is Um hunger and ztity issues that that is your. That is your constraint. So bringing that down a little bit because we know that protein digests slower, right Thermic effect of feeding is higher. We want to put those in our back pocket for when it's dieting time. But now that it's gaining time, we want two leverage, fats and carbohydrates more, because it's going to get you Um. more,

[bryan_boorstein]:

more tellers,

[aaron_straker]:

a higher chlor content. and and and move the needle in that regard, So in that context, going a low bit lower could be beneficial. Now that being said, when talking to a larger population, extrapolating this to a majority of people, that is not the common problem. People have Um. more issues with Uh, trying to lose body weight or body fat. I should say get leaner and from a Ctiety standpoint, protein will be more beneficial from a thermic effect of feeding. You are going to oxidize more of the calories from that protein. Um, just in the digestion and assimilation process. And it's Um, helps with muscle preservation as you go up. So it, it just becomes a bit of a trade off. now. Is there an upper threshold on that? Of course, At some point if your carbohydrates are low enough and your protein is like absurdly high, your body will just convert the proteins to Um. a carbohydrate based substance through a process called gluco neogenesis, and your protein just becomes an expensive carbohydrate. Um. If you're fine with that, it is a safe way to go. dieting gets pretty boring and your eating just shet. tons of you know, usually mostly animal based protein sources. Is it effective? Yes, is it somewhat unrealistic? Yes, What I suggest that which is essentially like carnivore? No, not really. but it can be an effective approach, so I guess to kind of wrap up this in a raantom going on. It really depends on the context of your goal, and then, with the goal of say, hypertrophy physique et cetera if your goal is gaining muscle and you're having a hard time gaining weight, going a little bit lower could be more beneficial, and then on the opposite side of that, if your goal is fat loss, and you know, showing the physique you haveve now built, Um, going a little bit higher can be more beneficial. Uh, Brian, Anything you want to add on to that one?

[bryan_boorstein]:

So the fortuitous timing of this question was was such that literally, upon opening this intram message from him, I was getting an alert on my phone that Stronger by Science, updated with a new episode, So I open it up. I like stronger by sence. I, Looking through Kind of what the episodes about There is a forty minute segment about Uh, severeoloric restriction and protein restriction for longevity litally at the same time, so of course I write Chris, my K, To this. I pull it up on my headphes. I starting listening to it. So what I'm about to say is paroding the Stronger by science, guys already said, But I find it super intriguing, so I think that our audience will as well, and you may not want to take the full like forty minute deep dive into what Stronger by Science talked about. So, um, super intriguing studies on mice where they found that the more they cut their food, the longer they lived to the point that if they cut their food by seventy percent, they lived double as long. And this was like across the board, So obviously you know we're not mice. And and we, we don't live in a cage, and there's a number of extenuating circumstances here like we have things that we have to do in life like we have to work, and we have to be social creatures. And and all this stuff so we can'tno We, we cannot cut our our calories by seventy percent. That's ridiculous. Um, but kind of, as I was listening to it, I was thinking about, like what would be like practical applications of of how we could use this, and and Eric Trexler, as he always does, 'cause he's really good at his job.

[aaron_straker]:

I love her care,

[bryan_boorstein]:

Um, kind of wrapped it up for us with similar thoughts to what I was having, and Um, what he kind of concluded with was that having a high energy flux lifestyle is important. So you're living your life, maybe not always in a balk or trying to gain weight, but that you're maybe hanging out at maintenance or slightly below maintenance. but you're achieving this through like a high energy flux. Um, he said again, kind of to echo what you're saying, Like protein doesn't need to be absurdly high. Um. He was saying that most studies when you look at like ment analysis across, like the years of studies on protein that most of them show increases like linear increases in muscle mass, Uh, with protein intake up to about one point four grams per kilo, Um, and then after that it still continues to go up. But it's like so slow that it kind of doesn't make any difference, really at all, like any significant difference. So he's like you really could build. According to these studies, as a general population, we could build muscle with one point four grams per kilo and not be leaving very many gains on the table. Um. but he didn't exactly like the idea of of low protein intakes for a. I think a number of the reasons that you discussed, and a number of reasons that we probably all know inherently, Um. The first one that came to my mind was that protein allows us to keep from sarcopenia, occurring as we get older. Um. So like the again, kind of comparing us to mice like they don't have the worry of like, Oh, I might fall and break something and then die this way. Um. they're literally just living in a cage until their body stops functioning. Um. we also have things like cardiovascular disease and things like that that are benefited by exercise. So if we're cutting our our calories seventy percent, we're not actually going to be exercising. Um, we also have the desire to eat. whereas uh, rats, uh, or mice apparently don't have that. They're just kind of fed the food and they eat it, but they don't sit there and they're like, Oh, I'm so hungry right now like I wish someone would feed me some food. Um, so so realistically. I think that like we can't look at the mice studies and extrapolate much out for ourselves, but we can look at the fact that reduction in in total intake, not putting our bodies in our organs through a surplus of calories to for the process of digestion, and all the other kind of downstream process that go along with that, like the more that we can decrease the burden on our body, Um, the better off we're going to be in the long term, and uh, you can go somewhat low on protein, but not too low if you. Want to maintain you know muscle mass and continue potentially gaining strength over time?

[aaron_straker]:

perfect way to to put that there is a there. they exist in not the same parallel. Write to longevity and trying to maintain as much muscle mass as you possibly can, or not, like the pillars of health that meet in the middle times thing. Uh, I think there's a reason why you know you and I have been trying to chase the last one percent of our. You know muscle muscle building potential, for you know, five, six, seven, eight, nine years. because from a biological standpoint we're not meant to have that This much, you know more

[bryan_boorstein]:

Mhm.

[aaron_straker]:

muscle. There's unfortunately also a reason. A lot of your like pro, body builders and stuff like that generally don't live very long because

[bryan_boorstein]:

Yeah,

[aaron_straker]:

you're fighting your biology, Um, for a lot of these things, and if you look at your longevity, you know researchers and proponents like those people don't have a lot of muscle masks, So I think it's understanding the context and it's in. It's in it's importance there, and I think just knowing that like if you were to tell me, Erin. Okay, you can you know have this muscle mask, but you're going to die six years earlier or whatever, or you get those six years, but I have to be a hundred and sixty pounds.

[bryan_boorstein]:

and hungry all the time.

[aaron_straker]:

I mean, not even hungry, but they're like Hey, and you got to sacrifice thirty pounds. Your muscle. You're thirty three years old and you'll live tiil like eighty, or you can keep what you have now until you're fifty, which is whatever, seventeen more years for me, But you die four years earlier or whatever. I'm probablying big. Okay, well, um, I've I've drawn my line in the sand. This the lifestyle I want to live. If that means I don't live those last few years like I'm okay with that, but everyone is open to make that decision themselves

[bryan_boorstein]:

I mean, I think there's also arguments too, that having a certain level of muscle mass and strength is something that will help us live a longer life.

[aaron_straker]:

hundred percent.

[bryan_boorstein]:

So I definitely think there's like a fine balance there, and I think that anyone that looks at these longevity studies in mice and tries to be like cool. I'm just going to starve myself for the next fifty years, and then I'm going to live till one thirty or something like they' out of their fucking mind,

[aaron_straker]:

potentially. Yeah,

[bryan_boorstein]:

So,

[aaron_straker]:

cool

[bryan_boorstein]:

um, that's pretty much all I have,

[aaron_straker]:

the last thing, or I haveve two last things. So one thing was related to the the dietary fats. So this weekend I was at the grocery store and I was like You know what, I have all this extra fat in my diet and like, maybe ill look at like some different um foods and stuff. So they had try tip, and I was like, Oh my god, I used to love. Try Tip. It was like my favorite cut of meat. I'm going to have some, so I buy it and I cook it and it's way too fatty. I don't like it, so it's really wild Is like. over the years, as I've shifted my nutrition for the purpose of like eating a lower fat. like dietary intake. my palate has changed with the types of meat, so like uh, the try tip, which I used to love. I just like cooked it and I was like this is too fatty. I don't like this, so

[bryan_boorstein]:

So I can I interrupt you for a second

[aaron_straker]:

yeah, yeah, of course,

[bryan_boorstein]:

and just talk about to try it, because I eat two full try tips every week and they're not fatty at all.

[aaron_straker]:

Mhm,

[bryan_boorstein]:

Um, So did? was it fatty in that it had that massive layer of fat that covered one side of it, or was it like fatty through the meat?

[aaron_straker]:

it. they. I bought like the strips like already cut like I'm I've the the the days of me stripping like the the roast, you know myself,

[bryan_boorstein]:

Yeah, yeah,

[aaron_straker]:

cause I don't have a grill till I cooked the big

[bryan_boorstein]:

okay, yeah.

[aaron_straker]:

roast on. Um, but it was like I, I. I chose like the least fatty one and I was just it's like you know, marble thro like this should be good, and it was like I just do not like this.

[bryan_boorstein]:

so yeah, I've never done the strips before, but the the tri tip loins that I get, like the loafes. you know, two or three pounds or whatever, and then you grow them up. Um, it almost seems like every time I get one it the fat like if it's trimmed, then there's like almost no fat on it. And if there is, if it's untrimmed then all the fat is on the backside and it's like a big layer of fat right, so you just kind of cook it and then you can cut it off as you eat it. Um, I very rarely, maybe five percent of the time I get a try tip that actually has like fat marbled inside of it. And uh, so I was checking out some like googling on untried tips or whatever, And they said that the tri tips that don't have the marbling, which is the majority of them. Um, it's like a twenty five Gms of protein to fivems of fat ratio, So it's like almost like you know. it's leaner than chicken thighs. It's like almost chicken breast.

[aaron_straker]:

They are pretty lean and that's like what I would normally buy like back in San Diego, but I just we. We have like a small gri here. I'm not even going to attempt grilling this thing. It'd be like

[bryan_boorstein]:

Yeah,

[aaron_straker]:

a um. but that's what I would do and I would like trim myself. So maybe it.

[bryan_boorstein]:

yeah,

[aaron_straker]:

I just did get like a bad, like a batch, like a little bit fatter than if I

[bryan_boorstein]:

Mhm.

[aaron_straker]:

got like the the roast right, like the big Ch triangle type thing

[bryan_boorstein]:

right. right.

[aaron_straker]:

you were talking about, but we'll see. we'll see in the future, But I thought that was pretty funny. I was like. No, I

[bryan_boorstein]:

yeah, yeah,

[aaron_straker]:

used to love this and now it's just fatier than I like. Uh, for my palate,

[bryan_boorstein]:

it may have just been a bad cut, but

[aaron_straker]:

Yeah,

[bryan_boorstein]:

uh oh yeah, This also reminds me the key thing did you ever get after that second? kiee? So Aarin Aon wrote me any, because I'm obsessed with Kie's right, and he was like he was like. Yeah, I had this Kiey. I was really surprised at how sour it was. So did you try the second one yet?

[aaron_straker]:

I did and it was probably equally sour even though it was like I waited like another like four five. I, I just I don't know what

[bryan_boorstein]:

Really? was it more ripe or no?

[aaron_straker]:

ripe is. I think that was probably like the first key we I've ever had in my life. That wasn't like sliced in a in like a fruit basket type thing.

[bryan_boorstein]:

Yeah, okay, interesting

[aaron_straker]:

Um, I did buy another six of them though for the road trip.

[bryan_boorstein]:

they are. They are sour for sure, and I'm not even like hugely, a fan of sour things, but I feel like when you let it get ripe, Uh, it's significantly less sour and like I know, you ate it like an apple,

[aaron_straker]:

Mhm.

[bryan_boorstein]:

so it changes like the perspective of of what it will feel like as you consume it right, whereas I do the cut in half and then use a spoon to scoop it out, But you can always tell for me, like when I cut it in half and then I first stick the spoon in if the spoon. Has any issue just kind of sinking in and going right to the bottom of the peel? Then it's not ripe yet and I'm like damn it, I did it too early. you know. Whereas that spoon should sink in and it should just like get to the bottom and you should eat a little easily. Like scoop that stuff out of there.

[aaron_straker]:

Okay, yeah, I'll see. I don't. the ones I think I have now are. I don't think they're right, But like how long does it take for them to ripeen once you bu. them.

[bryan_boorstein]:

It depends. I, actually, for the first time in my life got a basket of kiewis from whole foods. Uh, we did the food delivery, which, I just I really don't like the way that they handle my fruit cause we got this this Ba, this batch of kiewis and they were rock hard like literally rock hard to the point that I. I last laughing with camp. I took one and dropped it from my waist to the ground and it hit the ground and bounced back up. And uh, and I was like, I don't even know if these are ever going to be ripe. Like it feels like they picked them off the tree too early or something like that. And so now it's been two and a half weeks and they're still hard. Um,

[aaron_straker]:

damn it. that's

[bryan_boorstein]:

so I think that,

[aaron_straker]:

probably the ones I got for the road trip within like three days.

[bryan_boorstein]:

but sometimes I get kieees. and like you know they're they're almost ready to go and then within two days or three days, they're like perfect. you know, so

[aaron_straker]:

Hm. now, I'll have to find out, May go us. leave him in the sun in the car and see see what it does to them.

[bryan_boorstein]:

there you go. whatever,

[aaron_straker]:

Wrt them.

[bryan_boorstein]:

Um cool. Anyway. Did you have a second thing or was that

[aaron_straker]:

Yes, I have one last thing. So this is just kind of like a general, P. S. A guys, please like forer everything I say, But I really want to get to the bottom of health first right. please put your health first. Um, please go get your labs done one to two times per year. You do not know what you do not know. In the grand scheme of everything, it is very cost effective, Um something that I know. there's a. There's a. If you want to go back, I have a in search on my Itubennel, have of an old video on it called Uh, the Di, diminishing subjective well being, and it is the inability of you to perceive the slow decrease in your subjective well being over time, because they are half a percent, one percent, things worse over worse. And then what feels normal now is actually like a very large P. diychotomy from what felt normal for you two to three years ago, So

[bryan_boorstein]:

Mhm?

[aaron_straker]:

you may feel normal and fine. I'm using air quotes here, but that's just because you've been slowly sliding over time, potentially right, and I want

[bryan_boorstein]:

Mhm,

[aaron_straker]:

to accuse anyone of anything. Just go get some labs done. Get your thyroid looked at, Get your sex hormones looked out, Um, get your quards all and things looked at because it could be a little bit eye opening. And especially if you've been struggling with things, go talk to your doctor to say you want labs. In the event that the doctor doesn't want to order you the vitamin D and the labs that you want to know that you are empowered to go by it yourself out of your pocket. It is very, very viable to do. Brian and I both do that ourselves, So

[bryan_boorstein]:

Mhm,

[aaron_straker]:

just wanted to put that P. s. A out there. Please go get your lab work done.

[bryan_boorstein]:

Yeah, totally, we were. actually that this exact thing came up in conversation with Cas this weekend when I was there talking about the slow degeneration of things and of how it just becomes your new normal. So very, uh, very, uh, convenient way to wrap that up.

[aaron_straker]:

Cool anything, Uh, left from me, Brian

[bryan_boorstein]:

No, I'll keep you guys updated on the saga of Um, all the negative things going on in my life

[aaron_straker]:

and uh next week. I will be in Scottsdale, So

[bryan_boorstein]:

awesome.

[aaron_straker]:

as always, guys, thank you for listening. Brian and I will talk to you next week.

Weekly Personal/Diet/Training Updates
Pain in heel when hamstring is stretched?
Salt/Sodium conversation follow-up
Deadlift specific deload every 3-4 weeks
Capturing a DEXA, lab work, and check-in photos all on the same day
Controlling variables for improving DEXA accuracy
Using DEXA’s to compare and measure progress over time
What about using an InBody scan?
Should importance be on trends or hard numbers?
Quick protein questions!
Muscle mass vs. longevity
Aaron PSA: Please go get lab work done at least once per year