Hello you savages. Get access to every episode 10 hours before RUclips by subscribing for free on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw Here's the timestamps: 00:00 How Much Protein Can Your Body Absorb? 05:10 How Much Protein Do We Actually Need? 10:45 The Protein Placebo Effect 18:16 Thoughts on Flexible Dieting 24:18 Is Caffeine Effective for Building Muscle? 31:23 The Importance of Optimising Appetite 39:02 Sleep’s Impact on Fat & Weight Loss 42:54 How Safe Are Artificial Sweeteners? 49:43 Does a High Protein Diet Impact Longevity? 57:57 New Wave of Glucose Monitor Technology 1:01:25 What People Are Getting Wrong 1:05:58 Is it Worth Obsessing Over Small Details? 1:08:19 Keeping Motivation to Train High 1:13:32 Most Underrated Bodybuilding Food 1:18:05 The Tribal Nature of Diet Culture 1:22:35 Where to Find Menno
Quran says: “Allah:there is no deity worthy of worship except he”:The Neccessary life/consciousness,sustainer of life/consciousness.” Wire like neuronal structures that conduct electricity via ions/neurotransmitters in the CNS/PNS possess no attribute of thinking/life and yet that has “randomly” led to life. Consciousness/thinking is an innate idea(“Fitra”)that is distinct from carbon skeleton and yet the materialist scientist believes that chemistry turned into biology via “god of randomness”/”Emergent property”/”law of nature”. Consciousness can only stem from Necessary Consciousness (Allah-one Indivisible/All-Loving/Self-Sufficient infinite perfection).
Great so far! Question for you. Currently taking a protein shake post workout with 2 scoops of whey protein ~50g bananas and frozen fruit. Should I reduce that to 1 scoop and have a second shake later with another 1 scoop?
@@Theycallmegoc Probably no need. Just make sure your workout's sandwiched between 2 meals no more than 5 h apart and you're good even without a shake, generally.
Listened to the audio of this earlier... One of the best podcasts I've heard for a long time. No fluff, simple science backed answers... Hope you have Menno on again soon 👍🏻
The quality of sports science available on RUclips is amazing. There is a lot of crap as well, but there is also really high quality information like this!
Key notes I took, you can use if you don't wanna watch the whole thing: 1. Protein Intake: 1g/lb of is overkill and less sustainable, 0.7-0.8/lb is optimal. 2. IIFYM: works, but overeating on junk food is much easier, because it's generally higher in calories. 3. Sleep: One of the most important things for muscle growth and fat loss, getting 7-8 hour sleep should be at the top of your priorities. 4. Caffeine: should be mainly used when sleep deprived, and treated more as a drug to overcome sleep-deprevation and not as a supplement to boost your workouts. 5. Artificial Sweeteners: pretty much completely safe and can help you sustain a diet. 6. Pangasius: weird take. feel free to add your own. P.S: I used Imperial because most people who use Metric know how to use both, but not vice versa xD.
I did what Menno said, I started hitting the weights 5 months ago and i have been getting great gains focusing on total protein intake over 3-4 meals per day .7-.8g protien per pound per day. I started bench pressing for the first time in 10 years struggling with 135lbs. I am now in 5 months lifting hit 220 for 6 reps, trying to get to 225 for 6 reps for my 5 month gym anniversary in a few days. From newbie gains my bench is going up pretty quickly.
So you mean to tell me, you have a 45, 25, 10, 5, and 2.5lb plate on each side, and you’re doing 6 reps with it, instead of just putting 2 45’s on each side and achieving your goal which you could absolutely do for the same number of reps?
@@gr33klucas It's called progressive overload, you should be supporting this guy's progress. He's doing everything right but progressing like this. From a certified trainer 😊
Also muscle memory. He said he used to bench 10 years ago. I took 7 years off and came back and got most of my strength and muscle back pretty quickly.
You guys are misunderstanding what I meant. There is something fishy about saying you loaded 220lbs onto a barbell. Anything you can do for 6 reps at 220, you can do for 6 reps at 225. 220 is the kind of number somebody “makes up”
@@Spartainlaw Finasteride reduces DHT, which is good for keeping head hair but bad for growing body hair. 1.5mm needling can cause damage long term. An alternative for increasing minoxidil absorption is using tretinoin. Tret + minox + max your DHT= Dwarf beard
Great episode, very rare to hear diabeties & sugar control discussed with strength training. As a type 1 theres certainly a further degree of difficulty of controlling sugar in low carb diets (hypos mainly) and the release of glucose at the time of resistance training followed by the dramatic decreases at low level cardio (walking / jogging)
It's pretty simple really - I've been doing this for 15 years, eat carbs, fruits, vegetables, lean protein sources chicken, fish, salmon for fats. Rinse and repeat. It just takes discipline day in and day out.. there's no short cuts you have to be committed. You'll have to give up your precious 'couch' time and spend it in the kitchen cooking and cleaning.
I don’t know why, as simple as it is, I wasn’t aware of how easy it was to become a healthy person. I’ve done it for 1 year now, looking forward to be consistent like you for the years to come 💪
And if your a single guy you don’t really even have to spend that much time cooking; for instance you could get a few pounds lean ground beef for tacos or sloppy joes or something and have meals for 2 or 3 days. Or a big chicken stir fry with fresh veggies and fried rice. And the more practice, the easier it gets. This strategy doesn’t work to great for me anymore though because my wife and kids eat most of what I make and they are too bougie for leftovers and want something different day-to-day.
Or go carnivore and be even more healthy. Even more simple. Eat high fat meats. Throw in dairy when you need more. Boom. Your body will thank you. Supplement with electrolytes heavy the first week or 2.
This is so amazing to hear. I’ve always had a mental struggle with balancing overconsumption and maintaining my health. Yes I want to build muscle, but I also want to maintain my overall health. This seems to simplify the balance of the 2.
The person who optimizes his workouts and consistency wins over the person who optimizes his protein intake but is too sporadic and sub optimal in his workouts.
Exactly it’s the getting up off your ass part that people need to hear first. After that then can dial in nutrients after that. Eating is the easy part.
Which is why perfect is the enemy of great and good. Thinking "Oh I missed my exercise window since I ate too long ago" and skipping what is perceived as a "sub-optimal" exercise session is a HUGE part of why people aren't making progress despite all the science-based exercise knowledge they accumulate. It's also why being depressed and only being able to sporadically exercise means that you don't gain as much muscle as you think you should.
@@kevinhaimann5508 If you rely on results for motivation when training for hypertrophy, you will stall out at a low-intermeditate physique. Maybe high intermediate if you have some nice genetics.
My breakfast is 4 eggs, lunch is 8oz chicken cup of brown rice, dinner is the same. 2 apples, 10z of strawberry, banana. And I still need 2 30g protein shakes to hit my 200g. 1g for lb. (I’m cutting) getting that one gram requires supplements. Nice to know I may can cut back to add more fruits and carbs.
Definitely agree with the use of sweetener over sugar… However not all sweeteners are equal…. Some usually the better tasting ones have been shown to have very significant negative effects on microbiome and raised inflammation. Just to keep in mind it’s better to avoid them if possible… they are definitely amazing and add needed enjoyment to our diet but should be seen as a treat 😊 ….. lm 49 from uk. I have lost 170lbs and used to be an insulin dependent type 2 diabetic now in complete remission which l resolved myself with lifestyle. Great podcast cast ! 😊 x
epidemiologist here, loving this segment. I have used sweeteners for 30 years, put them on everything including broccoli, they have assisted me to maintain a lean body ( in addition to diet consistency 80 percent of the time , weight training always and sleep always of course)
I get 180 gram protein/day. Use 32 oz no fat Face yogurt from Walmart or Whole Foods market, ( $6.50 price of Whopper/cheese) throughout the day, with mixed berries! Albacore 2 time per week. chicken, meat. Etc. It’s easy
Make a note that the placebo steroid usage study went like this: they didn't have guided training. So it can fully be that they believed they're on steroids and can recover better, so they pushed their training more and accidentally found out they hadn't been training as hard as they could have. Or that because it was only some weeks, they managed to functionally overreach without burning down right away. So they potentially sort of autoregulated themself into better gains because they no longer thought they're restricted to what they're used to. As someone with IBS, I can also tell an anecdotal story about gastrointestinal tract function: if I get nervous about something that I ate, stressed out about something, like really nervous about some experience or what I'm about to do, I get very bloated in just minutes and start feeling dizzy and pressure in the chest from pressure in the bowels and gas coming up the esophagus. It might have nothing to do with what I've eaten, but the stress reaction and almost hyperventilation type of acceleration of the fight or flight response makes me feel very uncomfortable and concerned. It might even be that I had already built a lot of gas and pressure in the bowels but didn't notice it earlier and getting nervous sort of "activated" the uncomfortable experience. Which is why totally believe the observation in the gluten experiment. And which is why I totally believe in some self-inflicted sensitivities towards food. Coincidentally I just yesterday experienced that, biting into a hard (not comfortably soft ripened) nectarine that I had washed, but that perhaps wasn't washed well enough, because it was tingling in the mouth and throat and I even got the pollen allergy type sneezing and runny nose on top of hard bloating and dizzyness. It was pretty absurd. Personally I'm against sleep trackers. Very unreliable measuring and I have never met someone who couldn't tell you "I really thought I slept well and long before you showed me the tracker". Nobody needs telling they are underperforming on sleep for multiple days, they will feel it. And I swear nobody ever got improved performance from telling them they sleep poorly, they just tell you "thanks bro, I knew that and I haven't been able to really change it, but now I can truly feel like I'm at the top of the world that you told me". Furthermore the study where two groups were told they slept either great or poorly independent of how they actually slept. The group who slept well and were told they slept poorly greatly underperformed and felt just low energy, while the group that slept poorly and got told they slept well overperformed and were feeling great. In my opinion that just goes to demonstrate that not only is it rather useless to report to people how they slept, but also detrimental to their performance, given that most people in my understanding aren't sleeping poorly by choice. But I can also vouch anecdotal experience in that the worst time of my life was when I knew I wasn't sleeping well, very well knew it and fought hard to try to change it with very little results. For some crazy reason I thought I need to download a sleep tracker app that tells me I sleep awful. Well guess what happened? I went to bed and enabled the sleep tracking, was really stressed out about falling asleep, looking at the clock throughout the night stressing out about waking up hour closing in, then waking up exhausted and getting a confirmation that indeed I slept very poorly. Imagine how much better that made my day? It made the days absolutely tragic. Then I finally decided to throw the app into the trash bin and told myself that it's not the end of the world if I don't sleep well, there's nothing I can do about it after I've slept poorly, I can still go through my day and activities if the catastrophy of poorly slept night happened and it doesn't ruin the day even if I'm a bit tired. And alas, I started stressing out less and started doing more nice things and enjoy them more. And eventually the poor sleep started to subside. To summarize, the knowledge of poor sleep didn't benefit me, what did was starting to ignore it. Like I wouldn't get performance improvements from stressing out about what was inevitable and out of my control. When I finally slept better I could enjoy the fact that I got benefits from it. To further bolster that idea, my dad has this old folk's wisdom that even if you can't fall asleep, just laying in the bed recovers you. If you stress all night about it, maybe not, but also doesn't expend as much as doing stuff all night long. On the other hand for example if you meditate and go to bed and can't get sleep but don't stress about it, you relax from all the tension you had during the day and are more ready for the following day anyway even if you didn't manage to get the desired amount of sleep.
I don’t count calories just mindful intuitive eating. I try to aim for 100g of protein a day and avoid processed food. Healthy fats unlimited! Love olive’s ! I eat loads of eggs and red meat 🥩…..Works for me. I do think that what works for one person may not for another xx
38:14 often, trying to optimize something makes it harder to achieve the end goal - Chris said there ought to be a name for that. Viktor Frankl called something like it “hyper-intention”
What would the difference between 9 and 7.5 hours of sleep be? Personally, I'm completely tired throughout the whole day if I get less than 8 hours of sleep. Is it just habituation or what's behind that?
@@mattbilek4743 Also really depends on lifestyle. During lockdowns, I went from 8.5 to 7 hours of sleep. No work, no training - less stress to recover from.
Duration of sleep and quality of sleep are two different things as well. If you consistently feel tired after what should be a good night sleep, you might want to get your sleep quality checked.
re: training your brain to like veggies, 100% true. I lost ~10kg one summer and fall, pretty much just eating cafeteria salads for lunch. These were not diet torture food: Marinated onions, often marinated chicken, had a bunch of fresh moz on, etc. Just didn't do the ranch and croutons routine on top of that. Just had a bunch of food in a bowl, with some oil. Next to the cafe I often ate dinner at was a really, really good burger place. Absolutely top notch stuff, wish they were still in business. Sometime during the fall I noticed that when I got off work and wanted something tasty to eat, _my brain wanted the salad._ I didn't go all Penn Jillette and have negative reactions to meat, but a couple seasons of robust, good salads had caused those salads to supplant even excellent restaurant burgers in my brain's reward hierarchy. So I ate what I wanted, mountains of it, and knocked off twenty pounds.
At 23:53 Chris mentions "Skip Loading". This reminds me of a program developed by a guy called Bill Phillips back in the late 90's I guess. He sold a tonne of books promoting it as part of a weight training program, but the nutrition element was that you'd restrict calories for five days in the week, and then for two days, typically the weekend, you can go balls out on anything you want! My wife and I never ate so much take out food on those weekends! From memory it seemed to work to a degree I think? Anyone else remember this?
Bill Phillips and his magazine muscle media was a massive help for me ,when I first started lifting , I still have all the mags , and still follow the 5 meals a day ethos .
he made getting protein so hard. I am 105lbs female and have to hold back on protein because I get more than my target macros easily. for reference, I eat 155 grams of protein so not a small amount.
38:13 - "Happiness, sleep and productivity to some extent are extremely deceptive areas to optimize because the process of optimization itself deters from attaining the end goal" damn 👍
Your body absorbs everything. I think what issue is how much protein we need per meal to build muscle at an optimal level. And that varies from person to person.
1:18 "Higher risk of colorectal, colon, rectal, lung, and renal cell cancers were also observed with high total red and processed meat consumption." Disagree with Menno on red meat.
I experimented on myself, too much protein is making me age faster too little and I lose muscle mass. The amount that works for me is 120 grams, weighing 170 lbs, working out everyday. Usually broken into 2 meals. Within 6 hrs after the workout. This is my personal method atm, I'll start the day with 10-15 grams collagen and 2 meals of 50 grams.
A question I really wanted answered but unfortunately didn't here was what are the differences in protein requirements in a caloric surplus or deficit to maximize gains/minimize loss on a cut. I always knew we were overconsuming protein as gym nerds but on a cut, 1.8*kg? Is that right
As far as I know adequate protein intake paired with sufficient training intensity becomes more important during sustained caloric defect to prevent muscle catabolism. Simply put: You'll want to convince (and enable) your body to consume fat, not muscle.
Imo, how you feel during a cut is more important than hitting 1.x g/kg of protein. Because if you can't train hard because you feel depleted, because you sacrificed too many carbs and fat just to hit your protein goals, you're going to lose muscle mass. Been there...
9:50 "We've gas lit ourselves into believing that 180g of protein a day is an acceptable way to live a dietary life." This is so true! It's so normal for me to eat 150+ grams of protein per day because I've been doing it for over 20 years. I forget that it really is difficult for others that aren't used to it.
That podcast was fucking incredible. What a guest and great questions asked. Thankyou both. If you'd like to get him on again at some point Chris.... lets just say I wouldn't hate it lol.
Thank you for your knowledge, Menno. I've been paying attention to your work for years. You've always been one of the most honest people out there in the "fitness space". Great to see you on this podcast! Hopefully this gives you more exposure than you already have gotten 👍.
I agree with his eating frustrations. I showed my eating log to my starving college student and their response was one of almost horror when they said “that is a lot of food” and all I was doing was trying to get 140 g a day of protein. My kid eats basically snacks and we weigh the same. we’re both strong and I’m always working out, pumping in that protein. No difference.
I would disagree regarding the pre-workout boosters. There might be big evidence that they dont have an direct effect on hypertrophy *BUT* in controlled studies motivation is not much of a key factor. They do their due training under supervision in a clinical study. If you are tired after a full day of work plus you are on a strict diet, and you know the training will just feel horrible and your feel tired all the way you might not find the motivation to do it or you skip a day and that is something these studies often do not show but will have an effect long-term. When I take a booster, even if Im on a diet and tired before, I feel energized during my workout and it might have not an effect itself on hypertrophy but because I do the training it really has long term benefits. BTW: I do make my boosters myself, just buy cheap taurin-, guarana- or caffeine-, some dextro- and l-cytrullin powder and you have as good of a booster at it's getting and for a tiny amount of the money you spend on the brands with worse mixtures and relations. (but get the amounts right! You can die of too much caffeine if you put in 10 gramms of pure caffeine for example)
I hit 200g of protein a day without any shakes or supplements or any packaged items. Its really not difficult its just a mindset. It takes planning and skipping going out for lunch everyday. But i do eat out all the time with perfect control of the scale. I used to struggle until i changed my mindset. But 160 grams some days is just fine but ill probably be laying in bed hungry and then ill want junk food. Protein has a thermogenic effect.
As someone who's eaten tomatoes as a mandatory food for all my life, i can tell you I'd be sure to tell the difference between quality tomate sauce and a cheap alternative. It's not just about being sweet, as i dont think that's a sign of quality anyway, but about, not to sound like a snob, full bodiedness. Try a hydroponic tomate and one grown on earth and tell me there's no difference.
WARNING about pangasius fish. It's consumption isn't advised and even discouraged during pregnancy due to high levels of contamination in the areas where it's usually fished, mainly the Mekong watershed. You'll be better off sticking to cod, and check it has been sea frozen (on-board). If you have access to wild-caught salmon that could be another option, just be careful with the "wild" word, sometimes companies use that label for fish from fish farms placed on the sea.
Menlos comment about carbs being overrated for weight training was shocking and not. I did strict keto, 20grams of carbs a day several years ago. I could crush a weight session but when i tried to run it was painful.
I already have fruits and vegetables in my meals BUT I added a serving a veggies before lunch and dinner, thanks to Glucose Revolution, and I have seen improvements in all aspects of my life. I am 46, soon to be 47 this month, 5’2, I thought it was 3”, 132 lbs. I will be increasing my 1650 cal to 1750 cal.
Question 1) Why is ideal protein being spoken of in terms of "per pound (or kg) of body weight", and not per pound of IDEAL body weight or LEAN MASS? Question 2) how do you reconcile these: the recommendation here is to eat approx 0.7 or 0.8 grams of protein per body weight, but other protein experts say that eating below 0.8 g protein per pound IDEAL body wt will make you start to lose muscle mass. Are we comparing apples to oranges? Was the language in the interview imprecise?
Why do they keep glossing over the fact that keeping calories constant, eating more protein means you have to eat less of the other macros that are less thermogenic and more susceptible to converting into fat? Then, there is the added benefit of more satiating effect of protein. Meals with high protein tend to delay the grelin hunger hormone longer than carbs or fat. At almost 54, I am easily maintaining a 6 pack 365 days a year, averaging 3100 calories a day and never feeling hungry. I can't help but believe it is because I eat closer to 1.5g per lbs of bodyweight. And not because I think it helps me gain more muscle but because I use delicious protein bars and shakes to curb my sweet tooth cravings.
I find it very easy to hit my protein eating beef, chicken, pork, eggs, eggwhites, pasta, rice, veggies and potatoes. Its just about total calories and the ratios on your plate first, quality of those nutirents second. 33% fat 33% protein 33% carbs. Its very balanced. I do not do any shakes or bars or supplements. Dial calories up or down with portion size at dinner and walking a little more or a little less before bed. And i go to the gym because there's ladies there! I do not fast and i eat before bed! Yall making it way to hard. I tracked my calories and macros at first but soon youll learn portion controls and what's on your plate. Youll learn your cuts of meat and to just moderate eating out and alcohol, but i still indulge every week. I watch the scale... been parked +/- 3lbs forever
The protein conversation still facinates me. The literature is there to support you don't need as much, as Menno said. But time and time again I've seen with both myself and the clients I coach that 1.8 - 2.2g per kg is the sweet spot (lower end if you're carrying more body fat, higher end if you're very lean and aiming to gain muscle)
My suspicion here (as I agree with what you're saying) is that the low target set by the new evidence is simply often missed by people and they overestimate their actual intake. Therefore, on average, most people will be better off aiming for that higher protein target, as it gives them a greater margin if error to still fall within the region of optimal intake.
grams per pound is a bit generalized but practical for range of body comps. I would like to know more precise grams protein per # body weight for an obese person, normal with no training person, intermediate lifter, and advanced lifter for protein requirements. Wide range of amounts of lean mass.
For example, im 140+kg, +40% bodyfat, 6’3. Isn’t it best to stay around 220gr proteine a day, since otherwise its crazy hard to balance it with a bit of fat and carbs also?
@pieterbasluiting104 It obviously depends on your training and a few other factors, but yes I'd say 220-240g would probably be good for you to aim for, given your height, weight and bf%. Especially as because you're wanting to lose body fat, protein will keep you much more satiated than carbs. Fats can be satiating too but protein moreso for the volume of food. It also has a higher thermic effect, meaning a higher percentage of the calories absorbed from protein are burnt off in the digestion process than carbs and fats. Lastly, more protein supports more muscle mass, which will rase your basal metabolic rate, so it makes sense to try to maximise that for fat loss too.
The 1g protein/lb muscle thing being a myth was really good to hear. Trying to get that much protein a day makes it hard not to gain excess weight, unless you want to just live on protein shakes alone.
Wow. I have fairly along NAFLD from auto immune cause. So am on a medical diet for 120gr protein a day as a 6'4 man at 200lbs, at in general less than 10gr sat fat (so no red meat), and between 20 to 25gr added sugar max. Also three servings fruits a day to get best hope of fructose intake down (super helpful as satiate effect of proper fructose intake is very real for me). Also,insane intakes of black coffee and matcha daily. Sadly, with a chronic disease, and a focused calisthenics program (Big six, and then heavy bag and bmx riding off days for fun and light cardio) I am in best shape of life at 47 all around, with only egg whites, fish, and Greek yogurt for animal products intake. At 18 as a soldier, yeah, performance way higher, terms explosive strength but felt like shit, eating all the meat I could. Getting 40gr of protein meatless a meal was a challenge to figure out. But once I worked out a regular menu, has been pretty auto pilot now.
Anyone who is actually a bodybuilder and truly muscular eats more than 3 times per day! If you’re serious about not being wildly average like these guys you will too! Listen to guys that are actually muscular and weren’t genetically gifted
@kane6529 that is simple to get enough calories in, but if you can eat enough protein per meal, you don't need as many meals. Also the guys you're referring to are on gear, and trying to eat like them when your natty won't work.
As a broke college who can only afford cereal for breakfast, and ramen noodles for lunch, with a protein shake on days I go to the gym, and skipping dinner, what should I do?
Cereal is that cheap there? Oatmeal is a lot cheaper here than cereal. Oatmeal without sugar is way better than cereal. Rice is also cheaper here than ramen. Looks like you nead to learn how to do shopping.
As a gluten intolerant human, I can say that gluten doesn’t affect me every time I have, but it’s how often I have it. I sneak a piece of bread once in a while to test my limit, I like to live on the edge
People put sugar on veg all the time. Ever heard of french dressing? I can eat absolute buckets of salad if it has a sweet dressing on it. And it's easier to make a sweet low calorie dressing than it is to make a really good tasting tangy dressing because you need so much more fat. If you are having trouble eating as much fiber filled veg as you are trying to, find a low calorie sweet dressing that you like. I'm a small female. I make 120g of protein my daily goal, figuring that I'll miss it sometimes and that gives me wiggle room. I eat 3 eggs with 3 ounces of breakfast sausage (I make my own from 80/20 and drain it, add dried herbs, portion and freeze), 2 x 1/4 lb beef patties for lunch and for dinner. Most days. ~120g. I eat whatever other whole foods I want but limit fruit and grains (I tend to over eat them) and I add reasonable amounts of fat (butter or salad dressing) as needed for taste on veg etc. On weekends I loosen up and just focus meals on protein and I stay away from foods I could eat in unlimited quantities... like freaking jalapeño cheetos (dammit).
I believe age plays a part in this as well?? Are we talking about someone under 30 or all ages? Supposedly the older we are the harder for protein synthesis to happen.
Numerous studies have shown for a long time that .8 to 1.2 grams/lb of protein is the optimal range for maximizing muscle protein synthesis. This is why 1 gram/lb has been the easy to remember gold standard for so long. This is not new. But this is typically for lifters and very athletic people. The average person does not need this much.
I have built muscle and lost a significant amount of weight just focusing on my metabolic rate and macros. The only odd thing is how big the gap in calories between gaining and loosing weight has become. Currently I can eat up to 2400 daily calories without gaining weight for months on end (maintenance) but on the flip side I need to cut down to 1400-1500 calories a day to see any noticeable weight loss - 0.5-1lbs a week, why is this? 5'10'' male 42yo 214lbs (I find it nearly impossible to get below 210lbs and my goal is 180lbs).
This was the best podcast episode I've ever watched. Particularly loved both of your insights on religion, life and identity/self-expression. Great stuff 👍
Do we only count protein from main protein sources (meat, fish, whey etc) or do we also include protein from foods like rice etc? This makes a huge difference.
Well I’d say maybe add part of them (hard to quantify exactly as it depends on the source). A lot of sources that aren’t from animals in some way, as meat or dairy, including whey, are generally at least a bit worse protein quality and often significantly worse. Assuming you aren’t vegan/vegetarian you should mostly reach your protein goal from those sources you mentioned. And low quality protein just means per gram it won’t stimulate as much muscle protein synthesis because it doesn’t have the necessary amino acids
I'm 5'10", 85kg (around average weight according to this bloke) and I'm overweight according to the conventional standards (BMI which he confirmed as one of them).
Chris you mentioned prophet Muhammad flying on a winged horse. Well, as a believer I testify, but also I'm hopeful it's going to one day, open doors to space travel. Doesn't matter if Hawkins calls it stupid. That's the beauty of belief and living a more fulfilled life ❤
Menno using “relatedness” to translate for “identity” was interesting. In James clears work he references how a habit is fully formed when it becomes part of who and how you are. For example running becomes a habit once you identity as a runner or someone who runs. Rather than a hobbyist.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
Hello you savages. Get access to every episode 10 hours before RUclips by subscribing for free on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw Here's the timestamps:
00:00 How Much Protein Can Your Body Absorb?
05:10 How Much Protein Do We Actually Need?
10:45 The Protein Placebo Effect
18:16 Thoughts on Flexible Dieting
24:18 Is Caffeine Effective for Building Muscle?
31:23 The Importance of Optimising Appetite
39:02 Sleep’s Impact on Fat & Weight Loss
42:54 How Safe Are Artificial Sweeteners?
49:43 Does a High Protein Diet Impact Longevity?
57:57 New Wave of Glucose Monitor Technology
1:01:25 What People Are Getting Wrong
1:05:58 Is it Worth Obsessing Over Small Details?
1:08:19 Keeping Motivation to Train High
1:13:32 Most Underrated Bodybuilding Food
1:18:05 The Tribal Nature of Diet Culture
1:22:35 Where to Find Menno
Wesley Vissers next?
Totally agree, Chris. Number and quality of RUclips videos is ridiculous!
Quran says: “Allah:there is no deity worthy of worship except he”:The Neccessary life/consciousness,sustainer of life/consciousness.” Wire like neuronal structures that conduct electricity via ions/neurotransmitters in the CNS/PNS possess no attribute of thinking/life and yet that has “randomly” led to life. Consciousness/thinking is an innate idea(“Fitra”)that is distinct from carbon skeleton and yet the materialist scientist believes that chemistry turned into biology via “god of randomness”/”Emergent property”/”law of nature”. Consciousness can only stem from Necessary Consciousness (Allah-one Indivisible/All-Loving/Self-Sufficient infinite perfection).
Honored to be on the show, Chris!
Well deserved, I enjoyed the part around focusing on the small details.
Great so far! Question for you. Currently taking a protein shake post workout with 2 scoops of whey protein ~50g bananas and frozen fruit. Should I reduce that to 1 scoop and have a second shake later with another 1 scoop?
Thank you for coming on Menno!
@@Theycallmegoc Probably no need. Just make sure your workout's sandwiched between 2 meals no more than 5 h apart and you're good even without a shake, generally.
Quick question - 1.8g/kg of CURRENT weight (90kg) or TARGET weight (82kg)?
Happy to see Menno getting a bigger audience. He has a lot to offer.
Like his beard and his tight fitting pants ¦:-()
Listened to the audio of this earlier... One of the best podcasts I've heard for a long time. No fluff, simple science backed answers... Hope you have Menno on again soon 👍🏻
Menno knows his stuff. Good interview
Key take-aways:
Replace caffeine with artifical sweeteners
Sleep until jacked and lean
The quality of sports science available on RUclips is amazing. There is a lot of crap as well, but there is also really high quality information like this!
Key notes I took, you can use if you don't wanna watch the whole thing:
1. Protein Intake: 1g/lb of is overkill and less sustainable, 0.7-0.8/lb is optimal.
2. IIFYM: works, but overeating on junk food is much easier, because it's generally higher in calories.
3. Sleep: One of the most important things for muscle growth and fat loss, getting 7-8 hour sleep should be at the top of your priorities.
4. Caffeine: should be mainly used when sleep deprived, and treated more as a drug to overcome sleep-deprevation and not as a supplement to boost your workouts.
5. Artificial Sweeteners: pretty much completely safe and can help you sustain a diet.
6. Pangasius: weird take.
feel free to add your own.
P.S: I used Imperial because most people who use Metric know how to use both, but not vice versa xD.
Thank You!!!
I did what Menno said, I started hitting the weights 5 months ago and i have been getting great gains focusing on total protein intake over 3-4 meals per day .7-.8g protien per pound per day. I started bench pressing for the first time in 10 years struggling with 135lbs. I am now in 5 months lifting hit 220 for 6 reps, trying to get to 225 for 6 reps for my 5 month gym anniversary in a few days. From newbie gains my bench is going up pretty quickly.
I tried bench pressing recently, I can do 38lb . 😅
So you mean to tell me, you have a 45, 25, 10, 5, and 2.5lb plate on each side, and you’re doing 6 reps with it, instead of just putting 2 45’s on each side and achieving your goal which you could absolutely do for the same number of reps?
@@gr33klucas It's called progressive overload, you should be supporting this guy's progress. He's doing everything right but progressing like this. From a certified trainer 😊
Also muscle memory. He said he used to bench 10 years ago. I took 7 years off and came back and got most of my strength and muscle back pretty quickly.
You guys are misunderstanding what I meant. There is something fishy about saying you loaded 220lbs onto a barbell. Anything you can do for 6 reps at 220, you can do for 6 reps at 225. 220 is the kind of number somebody “makes up”
Thank you for immediately starting the episode and getting straight to it, with no intro or anything.
I had to watch a very concerning ad before it started :/
@@DILFDylF ab block extension awaits you
"You just don't tumble into that much meat." Chris Williamson - 2024
😂😂😂
Tell my cell mate that...
Dr. Mike would have loved this.
Kim Kardashian has entered the chat….
beat me to it...🤣
Thank you for having Menno! Super knowledgeable guy ❤
Phenomenal video! Not that I would expect anything less from these two.
how do I get this dude's beard synthesis?
Derma roll with a 1.5 needle 1 per week. Minoxidil + finasteride 2 times per day. Castor oil application in between minoxidil application
@@Spartainlaw Finasteride reduces DHT, which is good for keeping head hair but bad for growing body hair. 1.5mm needling can cause damage long term. An alternative for increasing minoxidil absorption is using tretinoin.
Tret + minox + max your DHT= Dwarf beard
Having Dutch parents
Chicken
@@the_notorious_bas godverdome
Ahhh Menno, such a smart guy. Great episode and great to have a lot of this compiled into this cast for me. Definitely joined a few dots here
Helden! Thanks for getting together, great stuff as I expected from both of you.
Great episode, very rare to hear diabeties & sugar control discussed with strength training. As a type 1 theres certainly a further degree of difficulty of controlling sugar in low carb diets (hypos mainly) and the release of glucose at the time of resistance training followed by the dramatic decreases at low level cardio (walking / jogging)
It's pretty simple really - I've been doing this for 15 years, eat carbs, fruits, vegetables, lean protein sources chicken, fish, salmon for fats. Rinse and repeat. It just takes discipline day in and day out.. there's no short cuts you have to be committed. You'll have to give up your precious 'couch' time and spend it in the kitchen cooking and cleaning.
I don’t know why, as simple as it is, I wasn’t aware of how easy it was to become a healthy person. I’ve done it for 1 year now, looking forward to be consistent like you for the years to come 💪
And if your a single guy you don’t really even have to spend that much time cooking; for instance you could get a few pounds lean ground beef for tacos or sloppy joes or something and have meals for 2 or 3 days. Or a big chicken stir fry with fresh veggies and fried rice. And the more practice, the easier it gets.
This strategy doesn’t work to great for me anymore though because my wife and kids eat most of what I make and they are too bougie for leftovers and want something different day-to-day.
And doing steps around your house instead of being on the couch 🛋️ (I have a pretty large open floor plan, but just saying 😅)
This!!!!
Or go carnivore and be even more healthy. Even more simple. Eat high fat meats. Throw in dairy when you need more. Boom. Your body will thank you. Supplement with electrolytes heavy the first week or 2.
This is so amazing to hear. I’ve always had a mental struggle with balancing overconsumption and maintaining my health. Yes I want to build muscle, but I also want to maintain my overall health. This seems to simplify the balance of the 2.
I am glad Menno Henselmans is getting the platform he deserves!
these two need to get more views. so underratd
The person who optimizes his workouts and consistency wins over the person who optimizes his protein intake but is too sporadic and sub optimal in his workouts.
Well said
Exactly it’s the getting up off your ass part that people need to hear first. After that then can dial in nutrients after that. Eating is the easy part.
But then again, if you match the protein requirements you get rewarded with better gains for the effort which might make you more consistent.
Which is why perfect is the enemy of great and good. Thinking "Oh I missed my exercise window since I ate too long ago" and skipping what is perceived as a "sub-optimal" exercise session is a HUGE part of why people aren't making progress despite all the science-based exercise knowledge they accumulate.
It's also why being depressed and only being able to sporadically exercise means that you don't gain as much muscle as you think you should.
@@kevinhaimann5508 If you rely on results for motivation when training for hypertrophy, you will stall out at a low-intermeditate physique. Maybe high intermediate if you have some nice genetics.
This was so helpful! Love the questions and the clarification on so many things.
My breakfast is 4 eggs, lunch is 8oz chicken cup of brown rice, dinner is the same. 2 apples, 10z of strawberry, banana. And I still need 2 30g protein shakes to hit my 200g. 1g for lb. (I’m cutting) getting that one gram requires supplements. Nice to know I may can cut back to add more fruits and carbs.
Definitely agree with the use of sweetener over sugar… However not all sweeteners are equal…. Some usually the better tasting ones have been shown to have very significant negative effects on microbiome and raised inflammation. Just to keep in mind it’s better to avoid them if possible… they are definitely amazing and add needed enjoyment to our diet but should be seen as a treat 😊
….. lm 49 from uk. I have lost 170lbs and used to be an insulin dependent type 2 diabetic now in complete remission which l resolved myself with lifestyle. Great podcast cast ! 😊 x
One of the best chats about nutrition I’ve seen. You guys covered so many topics!! 🙌🏾👌🏽
epidemiologist here, loving this segment. I have used sweeteners for 30 years, put them on everything including broccoli, they have assisted me to maintain a lean body ( in addition to diet consistency 80 percent of the time , weight training always and sleep always of course)
I get 180 gram protein/day. Use 32 oz no fat Face yogurt from Walmart or Whole Foods market, ( $6.50 price of Whopper/cheese) throughout the day, with mixed berries! Albacore 2 time per week. chicken, meat. Etc. It’s easy
Make a note that the placebo steroid usage study went like this: they didn't have guided training. So it can fully be that they believed they're on steroids and can recover better, so they pushed their training more and accidentally found out they hadn't been training as hard as they could have. Or that because it was only some weeks, they managed to functionally overreach without burning down right away. So they potentially sort of autoregulated themself into better gains because they no longer thought they're restricted to what they're used to.
As someone with IBS, I can also tell an anecdotal story about gastrointestinal tract function: if I get nervous about something that I ate, stressed out about something, like really nervous about some experience or what I'm about to do, I get very bloated in just minutes and start feeling dizzy and pressure in the chest from pressure in the bowels and gas coming up the esophagus. It might have nothing to do with what I've eaten, but the stress reaction and almost hyperventilation type of acceleration of the fight or flight response makes me feel very uncomfortable and concerned. It might even be that I had already built a lot of gas and pressure in the bowels but didn't notice it earlier and getting nervous sort of "activated" the uncomfortable experience. Which is why totally believe the observation in the gluten experiment. And which is why I totally believe in some self-inflicted sensitivities towards food. Coincidentally I just yesterday experienced that, biting into a hard (not comfortably soft ripened) nectarine that I had washed, but that perhaps wasn't washed well enough, because it was tingling in the mouth and throat and I even got the pollen allergy type sneezing and runny nose on top of hard bloating and dizzyness. It was pretty absurd.
Personally I'm against sleep trackers. Very unreliable measuring and I have never met someone who couldn't tell you "I really thought I slept well and long before you showed me the tracker". Nobody needs telling they are underperforming on sleep for multiple days, they will feel it. And I swear nobody ever got improved performance from telling them they sleep poorly, they just tell you "thanks bro, I knew that and I haven't been able to really change it, but now I can truly feel like I'm at the top of the world that you told me". Furthermore the study where two groups were told they slept either great or poorly independent of how they actually slept. The group who slept well and were told they slept poorly greatly underperformed and felt just low energy, while the group that slept poorly and got told they slept well overperformed and were feeling great. In my opinion that just goes to demonstrate that not only is it rather useless to report to people how they slept, but also detrimental to their performance, given that most people in my understanding aren't sleeping poorly by choice.
But I can also vouch anecdotal experience in that the worst time of my life was when I knew I wasn't sleeping well, very well knew it and fought hard to try to change it with very little results. For some crazy reason I thought I need to download a sleep tracker app that tells me I sleep awful. Well guess what happened? I went to bed and enabled the sleep tracking, was really stressed out about falling asleep, looking at the clock throughout the night stressing out about waking up hour closing in, then waking up exhausted and getting a confirmation that indeed I slept very poorly. Imagine how much better that made my day? It made the days absolutely tragic. Then I finally decided to throw the app into the trash bin and told myself that it's not the end of the world if I don't sleep well, there's nothing I can do about it after I've slept poorly, I can still go through my day and activities if the catastrophy of poorly slept night happened and it doesn't ruin the day even if I'm a bit tired. And alas, I started stressing out less and started doing more nice things and enjoy them more. And eventually the poor sleep started to subside. To summarize, the knowledge of poor sleep didn't benefit me, what did was starting to ignore it. Like I wouldn't get performance improvements from stressing out about what was inevitable and out of my control. When I finally slept better I could enjoy the fact that I got benefits from it.
To further bolster that idea, my dad has this old folk's wisdom that even if you can't fall asleep, just laying in the bed recovers you. If you stress all night about it, maybe not, but also doesn't expend as much as doing stuff all night long. On the other hand for example if you meditate and go to bed and can't get sleep but don't stress about it, you relax from all the tension you had during the day and are more ready for the following day anyway even if you didn't manage to get the desired amount of sleep.
I don’t count calories just mindful intuitive eating. I try to aim for 100g of protein a day and avoid processed food. Healthy fats unlimited! Love olive’s ! I eat loads of eggs and red meat 🥩…..Works for me. I do think that what works for one person may not for another xx
38:14 often, trying to optimize something makes it harder to achieve the end goal - Chris said there ought to be a name for that. Viktor Frankl called something like it “hyper-intention”
What would the difference between 9 and 7.5 hours of sleep be? Personally, I'm completely tired throughout the whole day if I get less than 8 hours of sleep. Is it just habituation or what's behind that?
You may just be someone who needs more sleep. Most numbers put out there are just guidelines bc there’s a lot of individual variance
@@mattbilek4743 Also really depends on lifestyle. During lockdowns, I went from 8.5 to 7 hours of sleep. No work, no training - less stress to recover from.
Duration of sleep and quality of sleep are two different things as well. If you consistently feel tired after what should be a good night sleep, you might want to get your sleep quality checked.
re: training your brain to like veggies, 100% true. I lost ~10kg one summer and fall, pretty much just eating cafeteria salads for lunch. These were not diet torture food: Marinated onions, often marinated chicken, had a bunch of fresh moz on, etc. Just didn't do the ranch and croutons routine on top of that. Just had a bunch of food in a bowl, with some oil. Next to the cafe I often ate dinner at was a really, really good burger place. Absolutely top notch stuff, wish they were still in business. Sometime during the fall I noticed that when I got off work and wanted something tasty to eat, _my brain wanted the salad._ I didn't go all Penn Jillette and have negative reactions to meat, but a couple seasons of robust, good salads had caused those salads to supplant even excellent restaurant burgers in my brain's reward hierarchy. So I ate what I wanted, mountains of it, and knocked off twenty pounds.
I'm the opposite. I've always loved salads and used to eat them all the time. Now I might have 1-2 a year. I filled the void with fatty red meat.
At 23:53 Chris mentions "Skip Loading". This reminds me of a program developed by a guy called Bill Phillips back in the late 90's I guess. He sold a tonne of books promoting it as part of a weight training program, but the nutrition element was that you'd restrict calories for five days in the week, and then for two days, typically the weekend, you can go balls out on anything you want! My wife and I never ate so much take out food on those weekends! From memory it seemed to work to a degree I think? Anyone else remember this?
Body for Life?
Also included 20mins of cardio a day, IIRC
Bill Phillips and his magazine muscle media was a massive help for me ,when I first started lifting , I still have all the mags , and still follow the 5 meals a day ethos .
Menno is your favorite health and fitness influencers trusted information influencer.
I love Menno, so glad you got him on Chris. What a show 👏🏼
references of the studies on expectations effect of caffeine, steroids, the genetic aerobic variant etc...? would help a lot!
Excellent interview, I really enjoy using beta alanine
Great guest!
Learned a lot!
loved this episode, was super insightful!
Great interview! Menno is a such a wrath of information. Thank you!🙏🏻
he made getting protein so hard. I am 105lbs female and have to hold back on protein because I get more than my target macros easily. for reference, I eat 155 grams of protein so not a small amount.
Same here. I weigh 170 lbs and can eat 200 grams of protein without even trying.
38:13 - "Happiness, sleep and productivity to some extent are extremely deceptive areas to optimize because the process of optimization itself deters from attaining the end goal"
damn 👍
Jack3d was peak pre-workout!
Shit had me geeking
Great show. Heroin! Coffee good enough! Lol! Awesome update, reality and gut check on health, fitness and getting jacked! Thank you both.
Your body absorbs everything. I think what issue is how much protein we need per meal to build muscle at an optimal level. And that varies from person to person.
1:18 "Higher risk of colorectal, colon, rectal, lung, and renal cell cancers were also observed with high total red and processed meat consumption." Disagree with Menno on red meat.
Great informative episode as always Chris 🙌🏾🙏🏾👊🏾
I experimented on myself, too much protein is making me age faster too little and I lose muscle mass. The amount that works for me is 120 grams, weighing 170 lbs, working out everyday. Usually broken into 2 meals. Within 6 hrs after the workout. This is my personal method atm, I'll start the day with 10-15 grams collagen and 2 meals of 50 grams.
A question I really wanted answered but unfortunately didn't here was what are the differences in protein requirements in a caloric surplus or deficit to maximize gains/minimize loss on a cut. I always knew we were overconsuming protein as gym nerds but on a cut, 1.8*kg? Is that right
As far as I know adequate protein intake paired with sufficient training intensity becomes more important during sustained caloric defect to prevent muscle catabolism.
Simply put: You'll want to convince (and enable) your body to consume fat, not muscle.
Imo, how you feel during a cut is more important than hitting 1.x g/kg of protein. Because if you can't train hard because you feel depleted, because you sacrificed too many carbs and fat just to hit your protein goals, you're going to lose muscle mass. Been there...
9:50 "We've gas lit ourselves into believing that 180g of protein a day is an acceptable way to live a dietary life." This is so true! It's so normal for me to eat 150+ grams of protein per day because I've been doing it for over 20 years. I forget that it really is difficult for others that aren't used to it.
That podcast was fucking incredible. What a guest and great questions asked. Thankyou both. If you'd like to get him on again at some point Chris.... lets just say I wouldn't hate it lol.
5:50 I smiled proudly when he said “freedoms units”
Would love to hear information about protein sensitivity in post-menopausal women, where muscle mass is essential for life- and health-span
Great research. I would love to know more about it. Could you kindly add the papers/research mentioned? thanks so much in advance :)
Thank you for your knowledge, Menno. I've been paying attention to your work for years. You've always been one of the most honest people out there in the "fitness space". Great to see you on this podcast! Hopefully this gives you more exposure than you already have gotten 👍.
I agree with his eating frustrations. I showed my eating log to my starving college student and their response was one of almost horror when they said “that is a lot of food” and all I was doing was trying to get 140 g a day of protein. My kid eats basically snacks and we weigh the same. we’re both strong and I’m always working out, pumping in that protein. No difference.
I would disagree regarding the pre-workout boosters. There might be big evidence that they dont have an direct effect on hypertrophy *BUT* in controlled studies motivation is not much of a key factor. They do their due training under supervision in a clinical study.
If you are tired after a full day of work plus you are on a strict diet, and you know the training will just feel horrible and your feel tired all the way you might not find the motivation to do it or you skip a day and that is something these studies often do not show but will have an effect long-term.
When I take a booster, even if Im on a diet and tired before, I feel energized during my workout and it might have not an effect itself on hypertrophy but because I do the training it really has long term benefits.
BTW: I do make my boosters myself, just buy cheap taurin-, guarana- or caffeine-, some dextro- and l-cytrullin powder and you have as good of a booster at it's getting and for a tiny amount of the money you spend on the brands with worse mixtures and relations. (but get the amounts right! You can die of too much caffeine if you put in 10 gramms of pure caffeine for example)
Excellent podcast! Brilliant
I hit 200g of protein a day without any shakes or supplements or any packaged items. Its really not difficult its just a mindset. It takes planning and skipping going out for lunch everyday. But i do eat out all the time with perfect control of the scale. I used to struggle until i changed my mindset. But 160 grams some days is just fine but ill probably be laying in bed hungry and then ill want junk food. Protein has a thermogenic effect.
Listening while working out 💯💯
As someone who's eaten tomatoes as a mandatory food for all my life, i can tell you I'd be sure to tell the difference between quality tomate sauce and a cheap alternative.
It's not just about being sweet, as i dont think that's a sign of quality anyway, but about, not to sound like a snob, full bodiedness. Try a hydroponic tomate and one grown on earth and tell me there's no difference.
so happy to see the boy Menno on
I’d be interested to hear more about fiber and fiber supplements.
WARNING about pangasius fish. It's consumption isn't advised and even discouraged during pregnancy due to high levels of contamination in the areas where it's usually fished, mainly the Mekong watershed. You'll be better off sticking to cod, and check it has been sea frozen (on-board). If you have access to wild-caught salmon that could be another option, just be careful with the "wild" word, sometimes companies use that label for fish from fish farms placed on the sea.
Buckleys cough syrup was the same... their slogan was "It tastes horrible because it works"
Hell yeah. Love both you guys!
Menlos comment about carbs being overrated for weight training was shocking and not. I did strict keto, 20grams of carbs a day several years ago. I could crush a weight session but when i tried to run it was painful.
Very interesting and shows how marketing has fooled many of us over the years! It is simply a state of mind!
I already have fruits and vegetables in my meals BUT I added a serving a veggies before lunch and dinner, thanks to Glucose Revolution, and I have seen improvements in all aspects of my life. I am 46, soon to be 47 this month, 5’2, I thought it was 3”, 132 lbs. I will be increasing my 1650 cal to 1750 cal.
Question 1) Why is ideal protein being spoken of in terms of "per pound (or kg) of body weight", and not per pound of IDEAL body weight or LEAN MASS?
Question 2) how do you reconcile these: the recommendation here is to eat approx 0.7 or 0.8 grams of protein per body weight, but other protein experts say that eating below 0.8 g protein per pound IDEAL body wt will make you start to lose muscle mass.
Are we comparing apples to oranges? Was the language in the interview imprecise?
Great questions
Why do they keep glossing over the fact that keeping calories constant, eating more protein means you have to eat less of the other macros that are less thermogenic and more susceptible to converting into fat? Then, there is the added benefit of more satiating effect of protein. Meals with high protein tend to delay the grelin hunger hormone longer than carbs or fat. At almost 54, I am easily maintaining a 6 pack 365 days a year, averaging 3100 calories a day and never feeling hungry. I can't help but believe it is because I eat closer to 1.5g per lbs of bodyweight. And not because I think it helps me gain more muscle but because I use delicious protein bars and shakes to curb my sweet tooth cravings.
I find it very easy to hit my protein eating beef, chicken, pork, eggs, eggwhites, pasta, rice, veggies and potatoes. Its just about total calories and the ratios on your plate first, quality of those nutirents second. 33% fat 33% protein 33% carbs. Its very balanced. I do not do any shakes or bars or supplements. Dial calories up or down with portion size at dinner and walking a little more or a little less before bed. And i go to the gym because there's ladies there! I do not fast and i eat before bed! Yall making it way to hard. I tracked my calories and macros at first but soon youll learn portion controls and what's on your plate. Youll learn your cuts of meat and to just moderate eating out and alcohol, but i still indulge every week. I watch the scale... been parked +/- 3lbs forever
The protein conversation still facinates me. The literature is there to support you don't need as much, as Menno said.
But time and time again I've seen with both myself and the clients I coach that 1.8 - 2.2g per kg is the sweet spot (lower end if you're carrying more body fat, higher end if you're very lean and aiming to gain muscle)
My suspicion here (as I agree with what you're saying) is that the low target set by the new evidence is simply often missed by people and they overestimate their actual intake.
Therefore, on average, most people will be better off aiming for that higher protein target, as it gives them a greater margin if error to still fall within the region of optimal intake.
Research is pretty much always based on average outcomes, so there's always an individual aspect.
grams per pound is a bit generalized but practical for range of body comps. I would like to know more precise grams protein per # body weight for an obese person, normal with no training person, intermediate lifter, and advanced lifter for protein requirements. Wide range of amounts of lean mass.
For example, im 140+kg, +40% bodyfat, 6’3. Isn’t it best to stay around 220gr proteine a day, since otherwise its crazy hard to balance it with a bit of fat and carbs also?
@pieterbasluiting104 It obviously depends on your training and a few other factors, but yes I'd say 220-240g would probably be good for you to aim for, given your height, weight and bf%.
Especially as because you're wanting to lose body fat, protein will keep you much more satiated than carbs. Fats can be satiating too but protein moreso for the volume of food.
It also has a higher thermic effect, meaning a higher percentage of the calories absorbed from protein are burnt off in the digestion process than carbs and fats.
Lastly, more protein supports more muscle mass, which will rase your basal metabolic rate, so it makes sense to try to maximise that for fat loss too.
The 1g protein/lb muscle thing being a myth was really good to hear. Trying to get that much protein a day makes it hard not to gain excess weight, unless you want to just live on protein shakes alone.
Wow. I have fairly along NAFLD from auto immune cause. So am on a medical diet for 120gr protein a day as a 6'4 man at 200lbs, at in general less than 10gr sat fat (so no red meat), and between 20 to 25gr added sugar max. Also three servings fruits a day to get best hope of fructose intake down (super helpful as satiate effect of proper fructose intake is very real for me). Also,insane intakes of black coffee and matcha daily. Sadly, with a chronic disease, and a focused calisthenics program (Big six, and then heavy bag and bmx riding off days for fun and light cardio) I am in best shape of life at 47 all around, with only egg whites, fish, and Greek yogurt for animal products intake. At 18 as a soldier, yeah, performance way higher, terms explosive strength but felt like shit, eating all the meat I could. Getting 40gr of protein meatless a meal was a challenge to figure out. But once I worked out a regular menu, has been pretty auto pilot now.
Back to 3-4 meals per day then eh?! Round and round in circles we go 😂
right lol
Anyone who is actually a bodybuilder and truly muscular eats more than 3 times per day! If you’re serious about not being wildly average like these guys you will too! Listen to guys that are actually muscular and weren’t genetically gifted
@kane6529 that is simple to get enough calories in, but if you can eat enough protein per meal, you don't need as many meals. Also the guys you're referring to are on gear, and trying to eat like them when your natty won't work.
@@kane6529 You are talking about people on gear which is not applicable to the majority of people
Did they discuss intermittent fasting?
The transparent labs protein ad being on this video is hilarious
As a broke college who can only afford cereal for breakfast, and ramen noodles for lunch, with a protein shake on days I go to the gym, and skipping dinner, what should I do?
You can eat eggs for breakfast instead of cereal. Are eggs expensive in your place?
Rice, oats, chicken, eggs and veg are cheap. How much do you spend on protein powder?!
Whole bread, white rice, beans instead of the ramen noodles. Ramen noodles might be one of the only things that fall under "worse than heroin"
Cereal is that cheap there? Oatmeal is a lot cheaper here than cereal. Oatmeal without sugar is way better than cereal. Rice is also cheaper here than ramen. Looks like you nead to learn how to do shopping.
Replace the grains with things like ground beef, liver, hot dogs and eggs.
So from a muscle building perspective 1.6gr/kg is enough. Which macro should compensate the protein reduction?
I wouldn't reduce protein intake but if you did, I wouldn't compensate by replacing a building unit with an energy unit.
@@Engrave.Dangerso should be carbs?
@@Piery83_ I would just keep the protein or not add either one.
As a gluten intolerant human, I can say that gluten doesn’t affect me every time I have, but it’s how often I have it. I sneak a piece of bread once in a while to test my limit, I like to live on the edge
People put sugar on veg all the time. Ever heard of french dressing? I can eat absolute buckets of salad if it has a sweet dressing on it. And it's easier to make a sweet low calorie dressing than it is to make a really good tasting tangy dressing because you need so much more fat. If you are having trouble eating as much fiber filled veg as you are trying to, find a low calorie sweet dressing that you like. I'm a small female. I make 120g of protein my daily goal, figuring that I'll miss it sometimes and that gives me wiggle room. I eat 3 eggs with 3 ounces of breakfast sausage (I make my own from 80/20 and drain it, add dried herbs, portion and freeze), 2 x 1/4 lb beef patties for lunch and for dinner. Most days. ~120g. I eat whatever other whole foods I want but limit fruit and grains (I tend to over eat them) and I add reasonable amounts of fat (butter or salad dressing) as needed for taste on veg etc. On weekends I loosen up and just focus meals on protein and I stay away from foods I could eat in unlimited quantities... like freaking jalapeño cheetos (dammit).
I believe age plays a part in this as well?? Are we talking about someone under 30 or all ages? Supposedly the older we are the harder for protein synthesis to happen.
The older someone is the larger the amount of protein in a single meal necessary to anabolize. The threshold goes up with age
Yep. They’re not addressing this. Making a blanket statement
Am almost 70 am oldest OG at local YMCA. Meeting protein target and gaining muscle. 🏋🏻🏋♂️🦊
Cool. What’s your target? Approaching 64 here and I humbly say people see me without a shirt and comment “you’re ripped”!
Numerous studies have shown for a long time that .8 to 1.2 grams/lb of protein is the optimal range for maximizing muscle protein synthesis. This is why 1 gram/lb has been the easy to remember gold standard for so long. This is not new. But this is typically for lifters and very athletic people. The average person does not need this much.
I have built muscle and lost a significant amount of weight just focusing on my metabolic rate and macros. The only odd thing is how big the gap in calories between gaining and loosing weight has become. Currently I can eat up to 2400 daily calories without gaining weight for months on end (maintenance) but on the flip side I need to cut down to 1400-1500 calories a day to see any noticeable weight loss - 0.5-1lbs a week, why is this? 5'10'' male 42yo 214lbs (I find it nearly impossible to get below 210lbs and my goal is 180lbs).
Good show, Chris!
I was getting 1 gram per pound of body weight at 250 pounds,I was so happy when I found out you should go with raw weight not cooked
I’m on the Salmon, tri tip, and sweet potato diet. Definitely getting lean
Great episode!
i am 187cm and 100kg bodyweight, i was always struggling to hit my protein goals without at least 1 shake
This was the best podcast episode I've ever watched. Particularly loved both of your insights on religion, life and identity/self-expression. Great stuff 👍
Another week goes by, and another scientist tells us the *real* way to build muscle. Im sure one of these days we'll get it right
One day you'll understand how science works
@@AscendedWalrus and one day, your wife will love you again. Good night
@@AceBlake lol well played
Do we only count protein from main protein sources (meat, fish, whey etc) or do we also include protein from foods like rice etc? This makes a huge difference.
Well I’d say maybe add part of them (hard to quantify exactly as it depends on the source). A lot of sources that aren’t from animals in some way, as meat or dairy, including whey, are generally at least a bit worse protein quality and often significantly worse. Assuming you aren’t vegan/vegetarian you should mostly reach your protein goal from those sources you mentioned. And low quality protein just means per gram it won’t stimulate as much muscle protein synthesis because it doesn’t have the necessary amino acids
I think I typed it weirdly. I meant to include whey when I said meat and dairy
All of it matters. Sufficient amounts spaced out are optimal for muscle protein synthesis but it all counts towards your daily intake.
I'm 5'10", 85kg (around average weight according to this bloke) and I'm overweight according to the conventional standards (BMI which he confirmed as one of them).
Height to weight ratio is a better metric than BMI because BMI doesn't differentiate between fat and muscle mass.
Damn good timing, used Henselman's ffmi tool earlier today
What a great episode 👌
Chris you mentioned prophet Muhammad flying on a winged horse.
Well, as a believer I testify, but also I'm hopeful it's going to one day, open doors to space travel. Doesn't matter if Hawkins calls it stupid. That's the beauty of belief and living a more fulfilled life ❤
Menno using “relatedness” to translate for “identity” was interesting. In James clears work he references how a habit is fully formed when it becomes part of who and how you are. For example running becomes a habit once you identity as a runner or someone who runs. Rather than a hobbyist.
Menno is the man!
Super lekker interview @menno.henselmans. ik vond het mega chill om te luisteren💪