Eat Train Prosper

December Instagram Q&A | ETP#48

December 14, 2021 Aaron Straker | Bryan Boorstein
Eat Train Prosper
December Instagram Q&A | ETP#48
Show Notes Transcript Chapter Markers

Welcome to the monthly ETP listener Q&A episode! Each month we take questions from listeners via our Instagram accounts (@aaron_straker / @bryanboorstein) and provide context-specific and nuanced answers in long format. This month we cover:
 
1. How to prioritize a muscle group when following generalized programming.
2. Body fat set-point.
3. Things we wish we knew sooner in our coaching careers.
4. How we might effectively divide quadriceps and hamstrings training throughout a week.
5. How to know when a client has maxed out their caloric intake level.
6. Tactics for lowering fasting blood glucose levels.
7. Is dark chocolate a healthy fat source?
8. Does organic food actually make a tangible difference?
9. Should be follow a creatine loading phase.


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

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

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

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

[aaron_straker]:

Happy Tuesday, guys, walking back to another episode of each train prospert. this is going to be our December inteigramun episode. For future reference, we do about one inteigram Huna episode every single month. So if there are any kind of burning questions that you have, would like Brian and I to go in depth on and give you a contextually dependent quality. Just not to look out for that where you can pin us anytime, and let us know before jumping into these questions we have this week. Bri. What's going on

[bryan_boorstein]:

Updates every week. I got to tell the people how how we're living. You know, Um, for the people, Aaron and I got to hang out this last Thursday while he was here at and one, So that was super rad. He and his uh, lovely girlfriend Jenny came over and we cooked dinner, and uh, they got to hang out with the kids, so that was awesome. Um, I'm sure you guys probably saw the picks and the Uh, some of the stuff that that Aaron got to do over at the N. One and uh, through our conversations and through those picks and stuff, I'm just like I'm so giddy. I can't wait to go this week. so um, today is Tuesday, as we record this and I'll be heading over there on Thursday. Um, so super hyped for that, And then I think the episode the following week will be Aaron and I basically talking about our experiences there. So Um, hopefully, if you has interested in that, that'll be something to look forward to. Um, regarding my updates, I have a few short ones and a couple of longer ones, so I'm going to hit the short ones real quick and then pass it over to Aaron. here. Uh, first one is, My sleep is much better already, so I know that was a concern of many people who contacted me on d, Ms. Uh, afterwards, and uh, I think it took a little over a week, week and a half of me finally kind of succumbing to the end of that strength cycle, mentally and physically, not pushing myself too hard and going back to the hypertry work which we've discussed in the past. Uh, it just kind of works with my body. Uh, much better. so. uh, really happy about that. I've been getting my normal sleep eight hours a night, one to two wake ups, Uh right back to sleep. No temperature issues, stuff like that, so all is good there. Um, the setimy update. The last one. I am officially shooting blanks, so it worked and I'm no longer in pain. so actually, guys, hey, science works. It just sometimes takes longer than what they tell you, so seven to fourteen days turned into two and a half months. but we're here and I guarantee like ten years from now. I'm goingnna look back, and or even telling my son in like twenty five years, I'm going to be like Doe. Just get it. It's not that big of a deal, you know, but in the moment it felt it felt so all consuming. so uh, I just think that's kind of funny how how time changes perspective so much.

[aaron_straker]:

Sure does.

[bryan_boorstein]:

Yeah, and then that's um. that's the the last of my short updates. So let's jump over to you and then we have a couple of discussion topics in my next few updates.

[aaron_straker]:

Yeah, one thing that that I wanted to say is I'm interested dis. I mean, there's no way you can really find out. but with the sleep turning to like your normal baseline, I wonder how much of that was just like a. like a mental contribution of like Okay. The strength cycles over like it is what it is. I've made

[bryan_boorstein]:

Mhm,

[aaron_straker]:

my peace with it. I'm going back to like what I want to do now and not just kind of, you know, Like a, like the mental shift just allowing just removing

[bryan_boorstein]:

Yeah,

[aaron_straker]:

stress Right. And what? what that can do? So is really?

[bryan_boorstein]:

well, it didn't happen immediately. That would be the one thing I'd say. It's not like I was like. Okay, streng. cycle over. Sleep is great again. You know is like. it kind of took like you know, seven to ten days or something like that.

[aaron_straker]:

Oh, okay, seven

[bryan_boorstein]:

Yeah, yeah,

[aaron_straker]:

to ten days. Okay, That makes that makes a lot more sense. then it could be just from not doing that work

[bryan_boorstein]:

right, right.

[aaron_straker]:

right that really heavy. Uh, very, uh, stress imposing work. So for me I'll keep it quit pretty quick. Obviously, we Brian and I in next week's episode. So by the time this one uh will be coming out, we will be recording the one where we will give the full N want updates. What I don't want to do is kind of do it over two episodes because right now I have all the perspective gained. Brian is going to get that perspective within, you know, forty eight hours. Uh, then we'll do a big follow up episode on everything of our thoughts from the N. One point practical, but I will say it is absolutely fantastic. I've had multiple Pe people reach out to me Be like, Oh, is it worth the money? and like I even told us the cast? I'm like. I think you guys should be charging more for this like it, because everyone's selling out. The amount of quality information and hands on practice you get is absolutely fantastic for for the cost there's in this day and age, especially not many many things where you pay for and you feel like you got value for your cost, you know tenfold and I will one hundred percent say that I feel that way this, and I will like to go back and do it again, which is really really crazy to say, because I'm only you know five or two days out

[bryan_boorstein]:

yeah,

[aaron_straker]:

of it, but the en one practical is absolutely fantastic, Uh,

[bryan_boorstein]:

you saidro You told me there was one guy who' on it fourth practical

[aaron_straker]:

his fourth. Practical, Yeah, and my, my first thoughts, so like when he said that I was like. What the fourth time is he not paying attention or something? and uh, within like a couple of hours. I was like Okay. I know why he's on his fourth brack, though, because some of it, a lot of it is so new and so in depth on human anatomy in bioechanics that it's not something that you can just like Take some

[bryan_boorstein]:

Mhm,

[aaron_straker]:

notes and remember like it in. and some of the the the positions and stuff are so subtle. But have these you know, um, I impactful. I guess, uh, uh, changes from those subtle angles. It's not like trivial to

[bryan_boorstein]:

Mhm,

[aaron_straker]:

learn. So when he s now, then a couple of days later like Okay forth. That makes a lot of sense. Um,

[bryan_boorstein]:

Why,

[aaron_straker]:

and that was he

[bryan_boorstein]:

Sorry. Go ahead,

[aaron_straker]:

was a. He was a local guy too, So it was a little bit easier to combine four times

[bryan_boorstein]:

Yeah, yeah, totally. I. um. I was just going to say that you know going through so before you start the practical, you have to complete two of the modules of the bioechanics course.

[aaron_straker]:

two of the twenty modules of the biomechanics courseor

[bryan_boorstein]:

two of the twenty. Yeah, yeah, so but it is cool that you get that as part of the practical, so you basically become like N one bio mechanics, like certified, or whatever. It's not just like. Attend the pre Ctical. It's the the combination of the two, But going through the first two modules as I'm doing right now, they're not the fun exciting. Like programming stuff that you want. Like you know, when should I use the length and short, super sets, or short length and super sets? It's like literally taking me back to my anatomy classes from college which were not my thing. I remember taking those like fresh sophomore junior year, and, and just not being into it because I was just so new to college and the experience and having fun and I was like Man, there's so much memorization like. I don't want to spend all my time doing this. you know, And and it really like, Uh, it reminds me of that experience Except now I am interested in it. So when we're talking about like the three different aductors is like Magus and Brevis and and all the stuff I'm like. Oh man, this is so crazy like I'm so interested in this, and back then I had no context of how it would even relate to my life. Like if I could see myself now and know that I was like a trainer and I had this program and I was into N one bio mechanics, and I'd be like man back in two thousand two. I really should have paid attention in that at anatomy class more, but um, but now with the interest it's cool how it changes your perspective on the learning. Um, So while it is super complicated and I can see why that guy went there four times, it is definitely a different experience to be interested in the material you're learning.

[aaron_straker]:

hundred

[bryan_boorstein]:

Yeah,

[aaron_straker]:

percent, And like that's that cools. I mean, I think all the like the the cohort groups, but everyone in the group was super super cool, super interested in learning. Always very helpful to everyone else like it is just a very great, wholesome, overwhelming experience. To be completely honest, very very cool. So,

[bryan_boorstein]:

sweet. Well, we'll do it more next week.

[aaron_straker]:

definitely

[bryan_boorstein]:

Y.

[aaron_straker]:

other update I have is. Uh, my coaching is open again, so by the time the episoe drops, we will be heading into like the latter half of December. The next client intake will be January third. There are so many cool updates coming to the Striker Nutrition Co, metabolic performance protocol, one of which being a dedicated education course alongside so a lot of really, really. Uh, kind of just industry like, kind of bleeding edge type things there. Um. in terms of how my coaching work, so it's you know, one in one nutrition coaching we have uh, weekly, semi private life coaching calls. There's also that education course that goes along with it a lot of data. Um, I'm trying to really push all of my clients that are starting now to give me a Dexa when we start to give me a full Um, comprehensive weight loss panel for lab work when we start, so that we can track these Uh. objective metrics Helps us make better decisions. get you closer to your goals faster and uncover. Maybe some things you didn't even know about that we need to prioritize Is so really just taking the nutrition, Uh, coaching experience, much more outside of just food, to kind of uh, encompassing lifestyle health lab work. So my whole goal is to kind of you know Brige that gap between trying to get jacked and look good with making sure that everything on the inside from a health perspective is top notch, and giving you the tools to understand how to do that and pay attention to it for the rest of your life. So that sounds cool to you, and you would like to um, send a some an application. You can find that on my website schedule. consult with me. I'll be open up, so I said, By the time the episoe drops, those will be open and uh, looking forward to speaking with some of you.

[bryan_boorstein]:

it's really cool to see the way your business and the way you approach things has evolved over the last couple years, and Kim and I were even talking the other day about how cool it is that both you and Pitts are using your software skills to like further yourselves in, like the exercise or fitness industry or nutritionach. whatever it is, Using that background that you have, um to be able to create really cool stuff. And what? like an awesome way to mas those two worlds.

[aaron_straker]:

Yeah, I feel very very fortunate. Um, for my time spent as a software engineer and my basically just technical chops, as you know, Not only just a a solo prereneurcause. There's so many different things that goes into running a business as you obviously know, but just the the objectivity that I learned you know from my time writing code and stuff like that, and how I've really applied that to kind of carve out my own kind of nichure of coaching.

[bryan_boorstein]:

Mhm, Totally love that. Um cool. So a couple short updates from me, Um, while Aaron was learning all the biomechanics things at N one this weekend, I hopped on a podcast with our buddies Ablebel and Dave, Um able to buy and Dave Mcconney. Uh, we've both been on Dave's podcast and I've been unables once before as well, But um cool discussion. So if you guys want to check that out, One of the things we, It actually hasn't released yet. I think it's like a week or two, but anyway, one of the things, one of the topics we had was, uh, kind of some of this controversy going on between Cass Hansson and Doug Brignoli or Brignoll. However, you describe that, so Doug is a um, a guy that has like these twenty movements and he, uh, he kind of tries to isolate as much as possible on everything and he uses the notion of physics and bioechanics to to kind of back his statements. Um, so Cass did like a ninety minute video where he just kind of like tore him apart in all of the things that he says was basically like Look, this is wrong. Because of this, this this and this. So we discussed that a little bit on the podcast. Um, so if you don't have it in you to to listen to ninety minutes of cast, Basically slaying briganolly. Uh, you can totally just check our pod cast out where we more or less summarize it in A in a discussion back and forth, but in that discussion one of the things that I thought was really interesting is Ableel brought up is that he said, After speaking to Cass, he went and did some kind of background on all the stuff Cast says about like Illliac lat, lombarlat thoracic lat, and stuff like that, and he said there's nothing in Google about any of that. He's like if you type in anything like regions of the Lat, or like Iliac lat, or anything like that, the only stuff that comes up is back to N one. so I thought that was really interesting because I didn't do that background research on my own and I didn't know that going in, so I think that's just interesting context to kind of keep in mind through this whole thing that. I don't know if you created it, but he kind of realized it or made made sense of it. Maybe do you know anything about any of that,

[aaron_straker]:

I docause. You talk about it in the

[bryan_boorstein]:

Okay,

[aaron_straker]:

practical. So one thing that Cass brings up and he used multiple examples is is like, Um, doing anatomy is difficult. one, because uh, you have to obviously do it on cadvers right, which is dead bodies. And then when a lot of the like

[bryan_boorstein]:

Mhm,

[aaron_straker]:

illustrations and stuff were made like their literally illustrations, which is you know, someone who is a researcher dissecting a body and then telling or giving whatever examples to someone who is drawing pictures. Because back when a lot of our anatomy textbooks and stuff were created, the technology and photography and stuff like that wasn't quite up to snuff, like it is today to actually capture these things. Also, a lot of your dissections are done on like you know when people die. How many dissections of like your natural, or even you know competition and p. C type bodyuilders are done, people with excessive, not even excessive, but more than average amounts of muscle masslic, The majority of your over your diections are done on really fragile, atrophed old people right. so seeing these things is going to be obviously much smaller, and a lot of it is just like simplicity type stuff. So there are multiple multiple examples of where. Like different textbooks, Google images, things like that have insertions in the wrong. improper places, all sorts of things, and those things. A effect. like your levers. Your leverage is right, so he really breaks it down to a much more detailed and nuanced level in. in terms of like the the Lat fibper trait Like you can see. Um. It's kind of like the division. He. he calls them, like the divisions of different muscles and it's where they are attached to. so like the. The really classic Easy example would be like the pecks, So you have divisions of your peck major that attach up A along your clvical, right, which he calls like your cvicular Um division. Then there is like a middle division which attaches to your sternum in the middle, and you can see these the directions of that the fibers are growing. These. these ones are kind of like Okay. These look like to be the last few that attached to the clavical. These ones start attaching to the sternum and then you have another division where it, which is like a thirdvision of your peck major, which is going to attach down to these costtile fibers. And then what? he? basically? you know, a lot of his principle In practices we want to train in the path most directly related to those fibers. And it's one of those things like when you're just in training chests like, Oh yeah, I can feel it in my chest, but then when you' really understand, Oh, there's these three divisions, and to be completely honest, there may be a little bit of con confirmation by us here because you just got explain these things. but you can see like when I'm doing like a cvicular press around, I can feel it much more in this upper part of my chest, as opposed to like. If I'm doing a coststal press, you can feelel it in that different division and it's like that example I just gave you, but extrapolated over like the divisions of the glute Max, The different divisions of the lat, right, your short headad of your bicept from A from a lengthened position. you're short headad of your bicept from a shorten position, And once he like ex, he like gives you these visuals from like an anatomy app. He has a skeleton where you can take it through. We find them on body parts and then we go do the training. you know, Um, M, exercise or movement and you're like, Oh yeah, when I do it this way, I can one hundred percent feel it significantly more in my long head of my tricepts, not the lateral portion of my tricepts, But for you know all of us right, we, we don't get into lifting

[bryan_boorstein]:

right,

[aaron_straker]:

weights because we want to understand anatomy Right, we get into lifting weights because we want to like be jacked, and we think the opposite sex will think we're cooler. Little do we know only other dudes care about you when you're lifting weights right, but it's like the whole principle of the N one is like taking it like the training is the last part. So once you go through it it's like Oh, I can actually feel this in my long head of my tricepts now significantly more than the other two heads, and

[bryan_boorstein]:

Mhm, Mhm, Mhm,

[aaron_straker]:

it's like light bulb moments going off, type of deal. so yeah, I think it's like like two. You know, not necessarily defend cast, but to illustrate or or support his standpoint. It's it's It would be like. No, I don't say negligent, but you need to really back up and and go digging and see like. Oh, I'm looking at some random

[bryan_boorstein]:

Yeah, it really makes sense that uh that it would be based on where it

[aaron_straker]:

google image that somebody drew who doesn't know. Fuck all about. really. Uh,

[bryan_boorstein]:

attaches be cause, the the pack example was perfect. Be cause. you have the

[aaron_straker]:

you know the different divisions. It's just okay. We need a. We need a

[bryan_boorstein]:

clvical, the sternam, and then the costal download. Same thing with the

[aaron_straker]:

picture of a lap for something,

[bryan_boorstein]:

lat, Right.

[aaron_straker]:

so

[bryan_boorstein]:

you have the thoracic, the lombmbar, and you have Illliac, So so it makes sense where those attach on the body based on Um, based on those names. So he did kind of make up these names, but they're based in invalid reason, more or less would be kind of the way I would. I would describe it. Yeah, yeah, well, no, I mean, I'm just saying when, like when you searched for it, Because I did that after Abel mentioned it, and literally everything. If you take him in an Illiac lat, there is nothing except and

[aaron_straker]:

yeah, I don't know if he made them up specifically, he may have. I, I'm

[bryan_boorstein]:

one content.

[aaron_straker]:

saying is I'm not sure.

[bryan_boorstein]:

So anyways, Um thought that was really interesting, so we discussed a little bit of that on the podcast. Talked

[aaron_straker]:

Mhm,

[bryan_boorstein]:

a little bit about Uh. Dave Mconney's work with Uh. Steve from Revive Stronger. So he's been working with him now for a few months.

[aaron_straker]:

gota

[bryan_boorstein]:

We, or yeah, a couple of months now, which is actually a cool experiment be cause. Dave has been training basically three times a week like low volume high intensity. Um, kind of like Dante Trudel's system. Uh, he's been training that way for like years, and he just decided you know, give. just go all in with Steve and see how training with more volume like doing the r i r thing and stuff like that would work for him. So really interesting experiment over there. If you want to check that out. Um, Yep, it was on Daves. Yeah, I was on Dave show. Um, and then Dave also has an episode with just Steve from a few months ago where they described Dave beginning working with Steven,

[aaron_straker]:

five. a question quick. Was that on a Dave show or a show

[bryan_boorstein]:

Kind of what the intention was, and stuff like that. Um, yep, um, cool. and then I. My last update would just be that I've been now doing hypertphy work again for for one week, and uh,

[aaron_straker]:

for every for everyone out there, Daves. uh, show his brains and gains Podcast. If you trick it out

[bryan_boorstein]:

my quads. I, only I. My cloths are sore for four or five days literally, and all I did was, Um. I did a super set of hack press to leg extension, and then I rested and I did a super set of leg extension to hack press, and that was it. So I did two super sets and my quads were like sensitive to the touch for like five days. Um. so I think that that's just interesting and worth noting. Um, just as another example of how soreness is not a good way to define whether like you had a good workout or a good stimulus or or anything like, it's not even that I can say, like I did a lot of volume because I didn't do a lot of volume. so um, yeah, I've just been really sore from that and then I. I was able to train quats again today right before the show for the first time, and this was my my final workout before I take tomorrow off. and then we go into the N one stuff on Thursday, which I believe we should be doing arms hopefully, because I think one of my legs are going to be a little bit sore for tonight. Nice. that's perfect.

[aaron_straker]:

arms, a deults first. Yeah, one thing, a note you had that I definitely want to revisit for next week

[bryan_boorstein]:

Yeah, yeah,

[aaron_straker]:

is the idea of how much does this all really matter, Because that is

[bryan_boorstein]:

I, I. I skipped over it when when I saw it in the document. Um, because I feel like with the the con. I go through these stages in my brain of

[aaron_straker]:

something that is a thought that's in my head and I just want to talk about it more. I think it would be fantastic to talk about.

[bryan_boorstein]:

thinking that things are really important and matter a lot. and then kind of being like, No, it doesn't matter at all. like I could just go back to doing the seven basic compound movements and and probably notice. No, if not my very minimal difference, right, so that's kind of like some of what I think about, but I wanted to hold off on that until after I went through the N one stuff because I think the perspective will be a little bit different after kind of going through some of that Mhm.

[aaron_straker]:

Yeah, I agree, I'm I'm not sold in either way, but what I will probably do is like Okay, I have some new. I have basically a whole

[bryan_boorstein]:

right,

[aaron_straker]:

new tool box. Let's call it that, I'm going to go play with those tools for six eight months a year And see, Did it matter? Do I, you know, Do I have

[bryan_boorstein]:

Yeah, for sure. Um, so then the last thing I'll say on this whole quad

[aaron_straker]:

more muscle in these things? You know whatever, So I think that would be the

[bryan_boorstein]:

sortness thing is Uh, one of Doug Brignoli's um, big points that that cast

[aaron_straker]:

Um. the best approaches like Okay, I have some new information. I'm going to go use it and see. Did it matter?

[bryan_boorstein]:

doesn't argue with at all is that the more that we can get the tibia the shin to angle forward, Uh, the more quad stimulus we're going to get. And Uh, and Doug's argument for why a sissy squat is the premier movement for the quads is because you can essentially get your shin almost completely parallel to the ground at the bottom of that Wp, which is pretty much as much range of motion as you can get in a Uh, in a quad in a squat St. movement like that. So, um, I've been doing this hack, press the same machine that I've had for two years now, but what I've done is taken the uh heel elevation risors, and move them to the very bottom of the sled, Put my feet in super duuper close and all the way down. and when I get to the bottom of that squat without even going up on my toes like a sissy squat, my tibia is almost completely parallel to the footpath or foot foot sled platform thing. Um, so I just thought that was like super crazy that without even getting on my toes, but using kind of the heelrisers plus the angle of the the foot platform, I'm able to get into the same position more or less that Doug is saying is the best, and I'm able to do it under significantly more load because when you're in a sissy squat and you're on your toes you you can't push back with as much force as you can if your full foot is planted. Um, so I think that this exercise that that I've created out of this hack press machine that I have is going to be insanely productive for me this year because I just hit a set of five hundred pounds for ten day, Um. with kneeflection that that dramatic. Um, so, yeah, I'm just excited to kind of progress that one and see where it goes because I think it's going to be superfective.

[aaron_straker]:

Yeah, that was something that we talked about. Obviously not so much the the angle of the tibia, but getting the hamstring to the calf. So when we were actually on the pendulum, I had a be one of the when we were going through and going through some of the working sets. One of the guys was on the pendulum, but his, basically Tibo was pretty much still at a perpendicular angle to the footplate. And okay, do we need to shift this?

[bryan_boorstein]:

Yep,

[aaron_straker]:

because the the predator

[bryan_boorstein]:

yep,

[aaron_straker]:

strength pendulum, you can adjust the the angle the footplate, and the position the footplate, so like any, who's not even five foot two could actually still use it because you slide the plate back to her, which, in like a normal pendulum, she can't even use it Because she, she's standing up fully and tur, her shoulders aren't even touching the pad yet. So, um, in what Cass is said, and it was like No, is the the Tibot angle Doesn't matter in where you have like a back supported. Basically type of machine because you are still getting that a full kneeflection Because that hampshir is one hundred percent folded around the calf. Um are folded down onto the calf,

[bryan_boorstein]:

Mhm. Yeah,

[aaron_straker]:

so that one was kind of interesting for me. Um, a lot of it is really all about setting up little tweaks and stuff like that to find your perfect kind of an an anatomical setup. but more on that next week. The one thing I did want to say that was Uh, follow up to what you actually just talked about. I am very surprised I'm not sore like I could go train today. I could go train legs today. Um, I could. Really, The only thing is like my left shoulder. I think I slept on it weird last night or two nights ago, and that's like kind of strange feeling. but other than that I feel perfectly fine. Um, and what I was surprised by is a lot of people at the practical were like crushed crushed like after the glue day, people's squads were like destroyed, and I was like I'm good, so I know I couldn't really have trained any harder. There's a lot of videos floating around of me of like literally an absolute failure type stuff. I wonder how much of it has to do with one. I generally do train pretty hard, Uh, on my own. and then too, I was very, very diligent around timing of of carbohydrates specifically like rapidly digesting carbohydrates. A lot of lot of sodium Over the Um. the weekend we did get in a hot tub. Two of the three nights we were there two or four knights who were there specifically. Um, and the amount of food that I would you know, I would make sure to get in a bunch of carbohydrate immediately after type of thing. So I'm interested to see like like, it's hard to extrpate now that it's behind

[bryan_boorstein]:

yeah, and I would even say that you know we discussed on the last episode that you've been

[aaron_straker]:

me, but I'm surprised at how not sore I am from training as hard as I could

[bryan_boorstein]:

training only like three times a week. For the last month. You even put that thing on your story where you're like I've only trained. you know,

[aaron_straker]:

have. basically

[bryan_boorstein]:

twelve sessions this whole month or something like that. Um, so you should think that you know without repeated Bo effect without increasing volumes and things like that like you would be so. and I kind of assume that I'm going to be one of those people that's really sore since I'm only a week out from my strength cycle. I just haven't done any of these any of these movements right. Like, Part of the reason I was probably super soar in my quads was because I hadn't done a leg extension in seven weeks. It was my first like isolated, Rereck Fm. work in seven weeks. Um, so I'm I'm probably going to be just absolutely destroyed from this thing. but um what we will see? Should we jump in some questions? All right, Uh, first one we got is, uh, What are some things that you wish you knew sooner as like a a personal trainer or online trainer, Or, however, you want to take

[aaron_straker]:

let's do it

[bryan_boorstein]:

that, Um, general tips for success for someone just getting into the industry,

[aaron_straker]:

this one. I mean, it's hard because it's like one. you're new at something. You don't know what you don't know, right and one of the things that I feel pretty fortunate I did as I kind of diversified my information sources and then if you know I'm reading like five different books or I'm in like five different courses. Not that I would

[bryan_boorstein]:

M.

[aaron_straker]:

recommend trying to do them all at the same time, Be cause you're going to crash and burn, but sort of like, If all five people are saying the like that are agreeing on like a topic, I'm like, Okay, That's pretty much a law, right. Everyone agrees with that. I'm going to check that off and then where people would disagree in different things, or someone would say carbohydrates. Someone would say fat. I'm okay. I'm going to drop this off until like I'm you know, looking at this with a grain, assaalt, and going to do some more of my own reading and see what other people type say there. So I think in the beginning diversifying your information sources, Um, be weary of people that present themselves as sort of like demi gods, where they know everything, type of thing, So always just kind of double check. Uh, information sources get things from multiple streams of of information and kind of build your own, Um, kind of like mental bank There, and then you always need to be practiing on yourself and experimenting on yourself, and that that's something that I still love to continue to do to this day. Um, I think as like a, you know, I'm obviously much more in depth on the on the nutrition side of things, But be an example of your product and that is going to be you know. overwhelming, Um. marketing for yourself. I think of reason. One of the many reasons, Hopefully right people listen to Brian myself as because of the way that we look right, we obviously walk the walk as much as we talk the talk and I think that is important in this day and ages. The industry is kind of flooding with people. There iss going to be a lot of Um, impostor syndrome

[bryan_boorstein]:

no, I. I agree completely. I think you pretty much nailed that from like a super broad perspective

[aaron_straker]:

pretender type things, and that is going to be a way to set yourself apart.

[bryan_boorstein]:

when I first read this question one of the first things that came to my

[aaron_straker]:

In my opinion, Brian might have something else to say there.

[bryan_boorstein]:

mind, and I don't even know if this is like the first thing that I would think is important. But it, it was the first thing that came in my mind. So it's that what works for you doesn't necessarily work for your clients. And so what Aaron said about experimenting on yourself, absolutely like you have to learn what works for you. That's part of the process, but it's just as much of a process for you to learn what works for your clients, so it would be a huge error for you to be like. Oh, I really respond well to one set to failure. So that's what I'm going to prescuidee my clients, or or vice versa. If you somebody. that's like Uh, twenty sets per body, part five rep, shiy, a failure. That's the ticket you guaranteed. None of those things are guaranteed right there. They might be the thing that youve found works for you right now, but it might not be the thing that works for you in the future, and it might not be the thing that works for your client at all. Um, So approaching each client with a blank slate and just trying to gather as much data as you can and learn as much as you can. I think would be a good starting point, and then Um, finding a good resource. So Aaron said, You know, Make sure you get from a bunch of different resources. I will say find a very good trusted resource, such as the muscle and strength pyramids, Um, by Eric Helms and the three d, M, j team or something, along those lines and digest all of that. Um. I am your own. Be your own bodybilding coach by Scott Stevenson, Something along those lines like read, really good qualified people's work and um and learn from that. No, it's all good.

[aaron_straker]:

You really cover the gaps that I didn't really speak well about, especially with the. What will work for you May not work for your clients specifically because there's levels right. there' levels to everything. and there are so many levels to this. Just because you do well on high carbohydrate, you might be supersin sensitive. You can. you will get a client who has very high stress lifestyle which is going to negatively impact their glucosesensitivity, and they would then do very poor on high carbohydrates,

[bryan_boorstein]:

Yep, well, said Um. I'm going to kick this one to you be cause. I don't

[aaron_straker]:

So just know that, don't be what you want to be pragmatic, not dogmatic in

[bryan_boorstein]:

know if I have a thought on this one, but um, curious. What you have to say, cool, awesome, Uh, body fat, set point true or untrue. What impacts it

[aaron_straker]:

understanding that different tools work for different situations.

[bryan_boorstein]:

more? so bodyweight or body fat?

[aaron_straker]:

Mhm, I do. so your body fat Setpo is a representation of your current habits food, and I don't want to say consistency, but lifestyle right. And this is the example I learned and this was something that travel changed my thoughts on. If I took you, the person asking this question right right now and took you from your. Let's say you're like a, like. You're an account manager for some, like you know, tech firm or something like that, took you from your job overnight and you, let's say you, you train three days per week and you are male eighteen percent body fat right. So a healthy body fap. You're not super lean, but you know you're completely healthy Tomorrow. you now live in northern Vietnam, and you are farming in a village. Your body fats at point over time. Probably over the next two months will dramatically decrease because your lifestyle dramatically changes. So with your body fat set point, it's true you will have a general setpo at the end of a diet or something like that because of your lifestyle that influences that. If you go from sleeping, If you change nothing about your you know diet, and let's say you're not tracking your food right, you're just leveraging hunger cues, fullness, cus, et cetera, And you go from trat sleeping six and a half hours per night to eight hours per night over a period of three or four months. Your body fat set pointint will change because you are. you know, uh, moving the needle more towards a more beneficial leaner body fact. assuming that you're not at like twelve percent or ten percent or something like that, If you're like the low twenties and sleeping more consistently up to a level, things will improve So I think a a lot of it is generally lifestyle related, right. So if we just make small tweaks in your lifestyle, maybe you start, you know, nailing ten thousand steps every single day over a period of time that might be six to eight months or something like that, you will slowly continue to lean out. Um.

[bryan_boorstein]:

I anecdotally support that one hundred percent, and I was going to be my

[aaron_straker]:

So that's my general standpoint on an er. a approach that I will answer from

[bryan_boorstein]:

response with lifestyle because

[aaron_straker]:

it from a lifestyle standpoint. You change your lifestyle. Your body fat at

[bryan_boorstein]:

it doesn't matter Like if I'm if I die down to one eighty two like I did

[aaron_straker]:

that point will change,

[bryan_boorstein]:

and then I just go back to what I know are my habits and the way that I live my life. I just end up plus her minus one, ninety five. like a few pounds here, A few pounds there. I'm just in the one nineties, Um, and then con become controversial. C. C. What? what? Through what I'm looking for? Gosh, Contrary to that, Um, if I end up at two ten like that takes work for me. I have to be eating a lot of calories and they usually end up like to be poor quality because I'm

[aaron_straker]:

contrary

[bryan_boorstein]:

just trying to get them in, So eventually the needle just comes back to center and I end up back in the one nineties again, So um, so I think lifestyle definitely plays a huge role in that one. Yep,

[aaron_straker]:

y. I agree. moving on

[bryan_boorstein]:

yeah, so this is my girl chante, uh, the movement miistra. We talk about

[aaron_straker]:

now. this one will kick over to you, Brian. Suggestions for specializing on a

[bryan_boorstein]:

her all the time. Um,

[aaron_straker]:

muscle group in the context of a general programming cycle, like Paragon,

[bryan_boorstein]:

yeah, she's read. Uh. okay, so she sent me a d. M. to kind of expand on this because the question box only gives you so much. and um,

[aaron_straker]:

she's fantastic. I' a big fan of her.

[bryan_boorstein]:

sorry, one second. And uh, basically the she follows the Paragon program and she's curious about Y, her quads and her shoulders never get sore and feel like they don't really carry much fatigue. So uh, she's wondering what would be the best way to approach this. As far as prioritizing like lengthened movements, Maybe doing more volume. She said, Do I prioritize short movements if I feel fatigue building, Um things like that. So she did add a bunch of really good contacts on there, and uh, because this is a general program and therefore it has specific sets, Uh, and volume numbers already programmed. Uh, predetermined it. Uh, it definitely is something that you would need to track and be analytical about right, like uh, I wouldn't just swing it and be like today. I am going to do more quads or more shoulders, et cetera, I kind of keep some

[aaron_straker]:

Ssssssssssssss.

[bryan_boorstein]:

data on it. Uh, note what you do like. do you add more sets in which isn't a bad idea. Like starting off. I think if your quads never get sore and your shoulders never get sore, Uh, then I think a good place to start would probably be a volume. Assuming that you have your exercise execution in place, you know that you are in fact executing movements in the most optimal way possible. And then the second thing I would caveat is making sure that you are taking the current volume to the desired r. I, r. Um, I feel like if you're doing three or four r, i r on stuff and you're not actually getting into those reps where it slows down so much that you're grinding to to the finish position or having to really exert maximal effort to get through the sticking point. then I would probably start there before adding volume. Um, because that's going to be a little bit more efficient and it's less of a sledgehammer, like when you're talking about total uh, stimulus to the body, you know, going one or two reps closer to failure. Um is going to be a significantly less increase in stimulus than adding a set where if you're doing three sets and now you're doing four sets, you decided thirty three percent of volume, Uh, versus doing an extra rep or two. so something to keep in mind there, as far as like a hierarchy of importance, so exercise execution intensity, approximity failure, and then potentially volume, Um. Beyond that you know to to address your lengthened overload, Andrammed, as that the adding volume option instead of adding another variable of like, here's a new movement to do. Um. However, if you did want to take the route of adding new movements in hum, I would a start with just one set of a new movement because a repeated Bo effects should allow you to do more of that over the course of time, and I would um, probably start with a short overloaded movement as it's a little less damaging and uh will prev, and have less uh impact on your recovery, so start by adding in. Maybe you know one extra set of like cable, spider curls or something like that, Uh, a leg extension, something like that. And then if you're recovering well from that, then the next week you know, maybe you add a set of squats and a set of barb curls or something Along those lines Are Why am I saying bicepts Because you said shoulders. It would be lateral raises as the short movement, Um. and then maybe like an anterior delt press, or like a behind the back cable lateral race, something that's more mid range or length and overload, Uh for the shoulders, So so yeah, I think that that's a decent way of approaching it. and um, yeah, just hit me up on d. M. Chante, if you want to talk more about this, Yep,

[aaron_straker]:

The only thing I will add to that It's interesting because that was kind

[bryan_boorstein]:

Mhm.

[aaron_straker]:

of my focus for the last like entire year quads. andlts There are some of us that are just kind of anatomically positioned to not have great levers for some of these things, and beeically

[bryan_boorstein]:

disadvantageing,

[aaron_straker]:

with Te, we know she works out in a garage. A primary quad mover is going to be like a barb back squatwer, some sort of squad something that would be beneficial. There, Maybe get some heel wedges and

[bryan_boorstein]:

yeah,

[aaron_straker]:

you elevate to a degree that allows you to get that like fullflection and then really challenge the quads by of disadv, disadvant

[bryan_boorstein]:

Mhm.

[aaron_straker]:

ex on the wrong syllabable, disadvantageing the hips and something like that. So that's something that you could be like. I mean, that was Brian and I To a t. I squatted four times a week. Know and I would get strong. You know. My ass would grow, but my legs didn't really

[bryan_boorstein]:

so I'll also add that

[aaron_straker]:

grow grow. and it's because I just wasn't really getting into that like full

[bryan_boorstein]:

I know Shaante has a leg extension leg cro machine that she bought recently

[aaron_straker]:

kneeflection, or they would shift back to where I was in a more advantageous

[bryan_boorstein]:

and she has like a cable, uh stack thing,

[aaron_straker]:

position When you elevate your heels at thirty degrees, Can't really do that

[bryan_boorstein]:

but if I can remember correctly, I feel like she doesn't really like to

[aaron_straker]:

so much anymore, so you could start there. and then you know with obviously,

[bryan_boorstein]:

back squat or barbll squat. I'm not a hundred cent sure on that and and I

[aaron_straker]:

everything Brian said is fantastic to do as well

[bryan_boorstein]:

can speak anecdotally that I can do like sets and sets and sets of something like a foam roller, Dubell, hack, squat, and not get sore from that like as hard as it is, and as as much as I can like be shaking in the set and feel like my quads are going to die. It doesn't really provide that like deep, miserable, uh, tension, and than subsequent soreness the next day, like you get when you can actually lift more weight, Um, the dumbbell's right. You're lifting what? thirty pounds and a hand, forty pounds in a hand. Something like that. you're lifting eighty pounds. Um, if you get yourself a leg machine like a pendulum or a leg sled or a leg press or something along those lines, then you can use significantly more load and probably create a lot more trauma in those muscles, Assuming that you're in like a phase where mechanical damage is something that maybe you're pursuing. Yeah, absolutely cool. Well, that's all I got on that one. Um, you want to say this next one? Actually, I'll also all address this one. So this guy, uh, it's a little somehat complicated of a question. This guy has two leg days Ah

[aaron_straker]:

exactly like you could like you said. The loability is a very important exactly like you could like you said. The loability is a very important

[bryan_boorstein]:

a week, and he's d doing a nine sets for hams strings and ten sets for quads a week. He's currently I guess

[aaron_straker]:

aspect aspect

[bryan_boorstein]:

splitting it six and four and six and three uh, across quads and hams

[aaron_straker]:

Y.

[bryan_boorstein]:

in his two sessions, and he's wondering how we would split those sets. And if it would be too much for him to do three times a week, but split that same amount of volume across three times a week. What do you think? Any thoughts?

[aaron_straker]:

So first, I'll say, I think at that level of volume splitting it up between three s times per week, it's not enough volume to necessitate three times per week. And I mean, I don't think you can do enough hard sets in a given session, to ill to to Um, elicit a sufficient response per session. When you're splitting that amount of volume up, So if you increase that volume by fifty percent and went to like, you know, fourteen and fifteen sets, then you may be splitting it up between Um three sets. What I would. So it depends on the type of volume and I and I really don't want to use this sensor, but it really does depend. so like, let's say, your, um. your your quads are at ten ten sets right now. First, how much of those sets are shortened overload, which is going to be less like metabolically and mechanically damaging or lengthened overload.

[bryan_boorstein]:

Mhm,

[aaron_straker]:

So if you're only doing like two sets of leg extensions or something like that, let's do that on on A on our one day, and then make sure that we're stacking um. Are are lengthened overload on that as well. If everything's like a like a complete lengthened overload. Well, then you would want to produce a little bit of that length and overloaded and include some shortened overloads so that you are training you know, like a a knee. Um, and the extension typeching to really cover all of your bases. So it's really hard to say, but first you want to look at which movements you're doing and whether it would make sense to have like you know one with a different one or some like that before really looking into how how splitting the sets would be best. You want to look at how splitting the exercises and which ones are lengthed. What one are short and which ones are more damaging thing be, Let's say you' doing like the pendul right, Let's see of like three brutal sets of the pendulum, and you taking those to one Rr. I might say Hey, if those are super fatiguing, let's only do one set of leg extension. After that there are your

[bryan_boorstein]:

Yeah, I th. I agree pretty much most of what you said. Um,

[aaron_straker]:

four sets for Like sesion one, and then move the other six sets to your like

[bryan_boorstein]:

I also think that if you're doing ten sets and nine sets respectively for

[aaron_straker]:

session, too. If not as brutally overloading and

[bryan_boorstein]:

those muscle groups that spliting up into two three times a week is probably unnecessary. Um,

[aaron_straker]:

damaging and challenging as that pendulum would be

[bryan_boorstein]:

if you were

[aaron_straker]:

some other that can take this.

[bryan_boorstein]:

to split like Aaron said, you would probably want to do it as a result of of having more volume to do so. I'm gonna assume that you have like a decent mix of length and mid range and and short overload. I'm going to assume that you probably work out in a globoe gym, because I don't know that you'd be counting like sets of quads and hams if you were just working out with free weights Would be my assumption. I could be wrong there. Um. but I'm goingnna assume you are so, so I think the way you haven't set up is actually pretty good man six. I, I'm assuming it's six sets, uh and three, so six sets of quads and three sets of hams strings, And then the next session is six sets of hams strings and four sets of quads. Um. So you have one kind of quad by a stay, and one more hams string bias day? that would be. Uh. That would be the way. I would split it up, too, so I would just say that You know if if you are looking if there's some reason you want to do three times a week for legs, I would see primarily if you can add more short overload movements like, uh, potentially more leg extensions and leg girls as a way to increase volume because those are going to be less damaging for you. Um, and then the other option is you could work slightly further from failure, so maybe you're doing one to two r i r. On most stuff now you could drop that like three, and then you could probably add four or five sets to your week, and then that would give you reason to potentially split that across three times a week. But personally, I've just found that trying to train the same leg muscle three times a week, it just doesn't recover in time. I've never had as good results personally doing it that way. Even if volume is equated, I just do better. you know, having four or five days of rest between quads and four or five days a rest between hams strings number five. When to know you've maxed out a client's choric intake level.

[aaron_straker]:

I have nothing else on that one, so I'm assuming this is in relation to like a, like a gaining period, So the first thing I will say is your bio. The clients bio feedback will pretty much tell you, so hunger will pretty much go away completely. Maybe in the morning something like that, there will be a littlet more. The client will generally have to resort to lesser quality options, or um, somewhat semi processcesed forms of what could be a quality option. So, thinking of going from like a fruit to like a knot from concentrate, orange juice and apple juice, something like that, Um, putting oats, or like cream of rice or something like that inside, like smoothies to help just get extra carbohydrate in. So generally hunger is going to tell you, weight will start climbing week over week, Pretty much, and body composition will take a turn for the worse, generally within like a two to four week period. So this is something that I see with clients. I know it for myself, and then you can kind of just kind of feel, really, look so hot any morere. And that's one to be relative to every client. right. That's going to be a little bit of a of subjectiveness there. The one thing I will say is clients are scared of putting on weight. clients are scared of putting on body fat. healthll, we all are. Make sure that the gaining period has produced some tangible form of improvement. For example, I've had a client who is concerned with body composition right. Nothing wrong with that and he's like, Ah, I think I think uh, I think I'm you know, my body composition doesn't look so good. I, I don't think we need to keep going on this gaining period and I had to pull back. Mike. Your calories up like five hundred. You're not even up three pounds. Like, if we just diet now, you're just going to look the exact same than we did before. Like you've put on three pounds, At least a pound and a half to two pounds of that is just glygen manipulation. From consistently feeding more carbohydrate. You haven't really put on any new tissue. And if we diet, we've basically just wasted the past, you know, six weeks fucking around doing things to not any, produce a tangible effect, so make sure to ask questions right, look at the bio feedback. How much has tissue actually changed? Uh, and then go from there. But in terms of when have you maxed it out? hunger will tell you like hunger will be. you know. completely gone. eating is a complete chore. You've already gone through the processes of going from three meals to four meals, four meals to five meals. That sort of thing and bio feedback will generally tell you that they are ready, but make sure that it has been a sufficient time spent

[bryan_boorstein]:

Yeah, I can say that I think hunger level is the the big one, but I, I have an experience as well as something I've heard other people

[aaron_straker]:

in that gaining period to that when if you then go through a diet you have a

[bryan_boorstein]:

have success as when this begins to happen,

[aaron_straker]:

tangible net positive benefit and then you don't just diet to blo exactly

[bryan_boorstein]:

you can do a couple days of lower calorie throughout the week, but still

[aaron_straker]:

like you did before you started

[bryan_boorstein]:

end

[aaron_straker]:

anything from you there, Brian.

[bryan_boorstein]:

up on a total weekly surplus. And that really really helps you for me like I'll even start with, you know, one day um lower calorie and then get P back for a few days and then I' throw another local Ce day and then I get some appetite, but out in a more extreme level you could even go like three days in a row of low calorie and then four days in a row, ramping it up So there are a ton of different ways you can split that pie up when ultimately, the goal is to create a weekly clor surplus. Y. What are your tactics to help lower blood glucose levels?

[aaron_straker]:

Yup, and you can also like modulate uh, training frequency and volummentes of, too, because if you' eating a shit ton of food, you have a shit ton of recovery capacity too. So so this one I kindiv will look in in in three parts, right, So there's three parts too. Like a lab work that I will look at in terms of blood glucose, We have your fasting blood glucose level right, we have fasting insulin levels, and then you have a marker called hemoglom and a one C, which is generally shows up on laborcause. H, B, A won't see. So the first thing is if they are getting worse or they you? you see them and they are bad. I always look at the food blocks. Do we have honest quality food logs? or is this client getting super loose with their I f y m type stuff and having really rapidly digesting carbohydrates? You know with post dinner far away from their worko, that sort of thing, so always bring it back to food quality and make sure that the quaent is kind of doing their due diligence there. If I see, the fasting insulin is creeping up into the like teens, low twenties. That is a hard. Hey, things are not looking good right. This is going to be pushing that fast and blood glucose up. This is like the tell, not the telltale one of the kind of shifting signs of U. R, dramatically loosing glucose sensitivity. And

[bryan_boorstein]:

Sss.

[aaron_straker]:

we want to put the brakes on and get this back down so the fasting insulin will be a little bit more indicative of the what is actually going on or the the overall quality of the environment for the client. So the fasting insulin I am most concerned with, So for example, if I get, I just had a client recently, Um, h. B, A once C was a little bit high. Um. fasting blood glucose came in at like a one oh three, I think, but the fasting insulin was superlu like in the twos and that let me know. Okay, so it could be a little bit of a snapshot thing. They could be having like a a stressful period where we're getting like, not artificially inflated blood glucose levels because obviously they are objective from the lab work. but the it's not showing that the pancreus is consistently producing more insulin to keep up, so it could be a liver thing. Is there any kind of maybe detox pathway issues going on? Are they may be just drinking a lot more and know, are they in a higher stress period of their life and they are coping with alcohol, Um, which is very natural for a lot of of the population. That is something to look for, as well look into sleep a little bit more. Um, and then see if they are exhibiting any other kind of signals of the Um. Glucose sensitivity issues, like, are they getting really sleepy in the middle of the day? Are they feeling sluggish after they're eating Or if all the bio feedback looks really really good, And they, those numbers are just creeping. It could be time to just bring food down so that it's something that you will generally see if you're going through a gaining period. Your body generally is resistant to putting on weight past a certain threshold, Like if you're just super shredded, right, Your body wants to establish some body fat, but their body's net. It's not like our body wants to put on a bunch of weight, so it will send us signals in terms of lab work that this is happening, So it might be that you need to pull back a little bit on the gaining period. You could try pushing some carbohydr drate over to dietary fat, but you want to continue to monitor, because there are some people like myself, My blood glucose numbers and Hb, a one C will do worse on higher fat than higher carb, which seems very counter intuitive, but I see it on my labor. Um, so just know that there is a lot more than just the carbohydrate you can look at right, look at to the liver, which will be impactful as well. So if their liver enzymes are really really elevated, are there like alkaline phosphateses off as well, If that could be indicative of like a, like, an artificially not inflated but artificially misrepresentation that you know, they need less carbs or something like that, and then do their circadian rhythm, a patterns mat, which you would expect. Are they one of those people who are super super wired at night and are dragging ass in the morning? That might give you like artificially low blood glucose levels? because Um. their

[bryan_boorstein]:

Yeah, I actually was going to ask you a question, and then you answered it right at the end, so I was going to ask if this is something like if you

[aaron_straker]:

cor is alwaysn't rising and peaking like wood, some with a normal circadian

[bryan_boorstein]:

could try lowering carbohydrates down, or if it really is a matter of just

[aaron_straker]:

rhythm. Uh, so just know that there's It's kind of a can of arms, but there

[bryan_boorstein]:

total food volume coming down. And you answer that because you're one of

[aaron_straker]:

is some different check downs to look at, Um, and pathways to explore. If you

[bryan_boorstein]:

those people that didn't respond to the carbohydrate lowering down piece.

[aaron_straker]:

see those creeping,

[bryan_boorstein]:

But would you say that for most people, I mean, you can't really put a percentage to it. But like the majority of people would probably respond to lower and carbohydrates versus having to lower food volume? as a whole,

[aaron_straker]:

potentially, especially the type of carbohydrate right, So it is uncommon that you will get some with like high blood glucose. Um values are concerning blood. Guco's, values. It has true food quality. like expect expectations matched or met. like. it's uncommon that you're going to be eating like rice. You know, potatoes, vegetables, fruits and have that. it's generally like when other things start creeping up. Um, but it, but it depends. so one of the things that's and I hate saying that, but it is true. One of the things that's nice is testing your blood glucose levels like I mean blood work. It's pretty inexpensive from life for extension, thirty forty bucks. Or you can get a glucomometer and check it every couple of days in the morning, Um, and track your trends there and again. One of those costs like thirty forty bucks. But you have to prick yourself, you know every morning or if you're super super interested in it. there are continuous glucose monitors Um offered from private companies. The two that I know you can do at one is called levels dot i. o. I believe the other is nutri senseent, Um. here in the United States, we arere in one of those weird loopholes where you like cannot get a continuous school cost monitor with a prescription. Um. For a majority of things, except for

[bryan_boorstein]:

we have three like super fast questions and I think we can answer in a matter of like two minutes. So let's do this real quick. Is dark chocolate,

[aaron_straker]:

these companies, Uh, they both use the freestyle libra. Uh, If you are in,

[bryan_boorstein]:

a healthy fat

[aaron_straker]:

you know international, you should not have those restrictions, but if you're really really, you know, concerned or curious. the continuous. The c g M is fantastic. Um. I've done it multiple times myself. I would say so, yes, um, it is one of my frequent fats that I will include. you know pretty much weekly. Um, that being said, it's relative to how much fat y your your diet

[bryan_boorstein]:

cow.

[aaron_straker]:

has right. So if I'm in a a calorie deficit of phase and I'm only eating like fifty grams a fat per day at the latter end, am I going to be having dark chocolate? No, Because the density to you know, benefit ratio is is small when I'm at maintenance or in a surplus like Yup. I mean dark chocolate. Especially the darker you go. So the more percentage of like the the uh, cocoa that is in it Cacaal, um, you get more micrntri in density. I mean to, it's great for like magnesium, Uh, some polyphenals stuff like that. I've even

[bryan_boorstein]:

I just learned that white potatoes have more potassium sweet potatoes.

[aaron_straker]:

actually started putting um, just cocoa powder in my pre workout meal just to

[bryan_boorstein]:

Never,

[aaron_straker]:

get those extra, uh, um, polyphenals and the powder itself. It's on sweetened. Um. it still has the polyphenals, but the macrono trans

[bryan_boorstein]:

Yeah.

[aaron_straker]:

on it are super aggressive. It's like you know one grammar fat, maybe like two carbs or something like that.

[bryan_boorstein]:

next question, does organic food actually make a difference?

[aaron_straker]:

Yeah, you know. like remember, I mean, at least I used to think this like that. Like potatoes are just like unhealthy and bad and you shouldn't eat them. It's like one of the like craziest fallacies of nutrition like there ever was man. This one is really really hard for me. I will say I do not feel strongly in either. uh way. there is a lot of people like like your lane, noortons, and stuff like that That will say that there is like. No, you know research that supports that it is going to be more beneficial and it's basically just a a cash grarap type of thing. I will agree that that is what a lot of the research comes to suggest. However, I'm hesitant in believing that you know having glyphsate on all of our foods for round up and all of that shit is. actually, you know a net, non um issue with our lives. If you just look at,

[bryan_boorstein]:

Yeah, My response was just going to be that the research seems to be

[aaron_straker]:

you know the food quality from like you know, Brian, and iron or thirties,

[bryan_boorstein]:

confident that it doesn't make a difference. And yet there iss enough

[aaron_straker]:

like our parents ages until now. Like the the lot of the health things you

[bryan_boorstein]:

people out there that swear that it makes a difference

[aaron_straker]:

that were just then aren't now. And the food is the landscape of food is changed dramatically. It's it's hard for me to say I'm

[bryan_boorstein]:

to the point that I don't want to believe they're lying. like they

[aaron_straker]:

sorry, but I don't. I can't give you a strong answer in either direction.

[bryan_boorstein]:

probably have experienced something positive from it. My mom, as an example, has literally been eating organic since little child. I can't remember the last time she bought a single item that wasn't organic and she comes over to my house and every question you know, I'm like here. Do you want to eat this and she's like, Is it organic and I'm like, No, I didn't buy organic. she's like. No, I don't want it like she won't eat food Unless's organic. She is almost seventy years old and is like the healthiest person I've ever met in my life. Like her body inside and out is just functioning at at a super high level, so um, there's an end of one. whatever it's worth. Um, that's all I really have to say on that,

[aaron_straker]:

The last thing I will add there is some of the research could be

[bryan_boorstein]:

but it would be so awesome. I mean, Could you imagine how much we would

[aaron_straker]:

limited in it. How the factors may play out right? so in a lot of like, your

[bryan_boorstein]:

learn from that?

[aaron_straker]:

research studies are like eight weeks long, twelve weeks along something like that. Do we have a research study that followed two twins from birth to age forty five? One only organic food, one onoranic food, No cause. That's basically impossible to carry out, but it might

[bryan_boorstein]:

Yeah,

[aaron_straker]:

be one of those. Yeah, so I think that's one of those things if I

[bryan_boorstein]:

yeah, no. I. I fully agree with that. I was actually going to be one of my

[aaron_straker]:

were to say, like, in defense of the organic foods, it might be one of those

[bryan_boorstein]:

points. I forgot. Say, so, I'm really glad you brought that up. Uh, The

[aaron_straker]:

things that it is the slow compounding. You know, marginal discrepancies

[bryan_boorstein]:

last question might even be the shortest one will ever address. Do we need to load creatine?

[aaron_straker]:

compounded over decades of your life where things may change. It's not going to be like a two week month long, even maybe a year long period where it might be detectable or something like that. The t l d r is No, unless you maybe want to affect your digestion negatively for a little bit, Um, creating works by saturation. So you eventually reach saturation over a period of time after just taking those you know, approximately three to five grams per day. If you're a smaller person, female hundred some pounds. Maybe you can go three grams. If you're larger, you know, Brain, in my size, you can go the the higher five grams. Eventually you will read saturation and then you will have all the benefits of creating the the theory behind loading. Is you get to that saturation face faster, Because you're just putting a shit on more in your body. However, most people experience um. G. I issues. I shouldn't say, most some people

[bryan_boorstein]:

Yeah,

[aaron_straker]:

experienced Gt issues when doing this. I just had a client do this and he's like, Oh, my, my stomachs up a mess. This because I did you add anything music? Well, I started taking

[bryan_boorstein]:

y,

[aaron_straker]:

the creotine and I was like,

[bryan_boorstein]:

a hundred percent cot on all of that And then I'll additionally add because

[aaron_straker]:

Did you load it and he was like, Yeah, I know you said not to, but I just

[bryan_boorstein]:

I get this question a lot too, Is whether you should take creating at a

[aaron_straker]:

follow the instructions and I was like Why I. I specifically told you not to

[bryan_boorstein]:

certain time before you work out after your worko. anything like that. And

[aaron_straker]:

do this, Um, so yes, please do not load it. You, your gains your your extra

[bryan_boorstein]:

it doesn't matter because it's a saturation thing. It's either in your

[aaron_straker]:

rep on that you know, Bicept Curl can wait twelve days until you reach

[bryan_boorstein]:

system or it's not in your system. It doesn't act acutely. Um, so just take five grams a day and just forget about it.

[aaron_straker]:

saturation. Just wait.

[bryan_boorstein]:

Yeah, yep, yep. that's all she wrote. Man, next week will talk about N one, and uh should

[aaron_straker]:

Yp. what I say is I just put in my protein check. simple. I. I. I have a

[bryan_boorstein]:

be a good, a good chat.

[aaron_straker]:

protein Chck, pretty much every single day except when I was at Non. I actually didn't end up having them, but I still take it on my non training days because I have a protein shake on my non training days, because I keep my food feeding cons frequency as consistent as possible. Put it in there, very, very simple. It will be fantastic as always, guys. thank you, forre. listening, Briryan and I will talk to you next week.

Introduction
Sleep has returned to baseline post strength cycle
Kassem Hanson v. Doug Brignole drama
Dave Maconi’s show: Brains & Gains
What are some things you wish you knew sooner as a Personal Trainer?
Body fat set-point: True or false? What impacts it? Moreso body weight, or body fat?
Suggestions for specializing on a muscle group in the context of a “general programming” cycle, like PARAGON?
2 leg days and 9/10 sets a week for hams/quads respectively. How would you split those sets across the week. Is 3x/week too many sessions?
When to know you’ve maxed out a clients caloric intake level?
Your tactics to help lower blood glucose levels.
Is dark chocolate a healthy fat?
Does Organic food actually make a difference?
Do you need to loading phase for creatine?