Coach's Corner With Justin and Ethan
Welcome to "Coach's Corner with Justin and Ethan," where your health and fitness journey gets a simplified makeover! Join Justin and Ethan, two seasoned coaches with a combined 30 years of experience, as they navigate the labyrinth of health and fitness, unraveling myths from facts to guide you towards success.
In each episode, we dive headfirst into the vast world of well-being, shedding light on weight loss, dissecting diet fads, exploring diverse workout styles, and fine-tuning the often overlooked aspect of mindset. Our mission is to demystify the complexities surrounding health, making your journey not only effective but enjoyable.
Get ready for a lively and informative conversation that feels like a chat with your favorite fitness buddies. Justin and Ethan draw upon their extensive experience, sharing real-life stories from working with thousands of clients. No stone is left unturned as they break down what really works and what's just another fitness fad.
Whether you're a fitness enthusiast or a beginner taking the first steps toward a healthier lifestyle, "Coache's Corner" is your go-to source for practical insights, debunking myths, and embracing the joy of the journey. Tune in for a fun and engaging exploration of the truth behind health and fitness, and let Justin and Ethan be your trusted guides to a healthier, happier you!
Coach's Corner With Justin and Ethan
Debunking Nutrient Timing Myths for Better Results
Is eating late at night really that bad for you? Join us on this episode of Coach's Corner with Justin and Ethan as we tackle the myths and truths surrounding nutrient timing and its impact on your fitness and lifestyle. Ethan opens up about his unconventional meal schedule due to his work, sharing how it affects his digestion and sleep. We debunk common misconceptions, from the myth of a protein absorption limit per meal to the belief that late-night eating is inherently unhealthy, and emphasize the importance of finding a routine tailored to your individual needs.
Transitioning between different fitness phases, like bulking and cutting, presents unique challenges that we know all too well. We dig into the psychological and physiological hurdles of switching from a calorie-packed bulk to a restrictive cut. Through personal stories, we illustrate how our bodies can adapt to new eating patterns and timings. Using a relatable analogy of how pets expect food at certain times, we highlight the adaptability of our eating behaviors and the role of conditioning in shaping our dietary habits.
What's the secret to supercharging your workouts, even when you're in a caloric deficit? Discover how a small pre-workout snack can mimic the energy and performance boost typically seen in a bulking phase. We dive into recent studies on nutrient timing, revealing that the timing of your meals—whether morning or evening—shows no significant differences in key health markers. Finally, we share foundational advice for optimizing your health and fitness, stressing the importance of sleep, hydration, protein intake, and regular physical activity. Don't miss out on these insights that can help you refine your nutritional strategy and achieve your fitness goals.
hello and welcome back to another episode of coach's corner with justin ethan, episode 22 double effect numerologists out there so that means that ethan and Ethan Wolfe and Justin Scallard have been doing this for 22 weeks.
Speaker 2:It's pretty solid.
Speaker 1:That's a good chunk of time, almost six straight months of coming here in this really fancy, elaborate, multi-million dollar recording studio that I built specifically for this show, by the way, beautiful. And what kind of coaches would we be if we were inconsistent with our own choices?
Speaker 2:So here we are Even today. I was late, but we're still here.
Speaker 1:So here we are. This keeps getting better. I think we're really digging in some fun stuff. Today we're gonna talk about nutrient timing what time it is and what time it doesn't matter when we eat. This is, I think, a perfect example of things that people talk about, who know enough to themselves in trouble, but are missing the bigger picture. I can see that, yeah.
Speaker 2:You know what I mean? Yeah, it is interesting I'm in there. This is because I think nutrient timing also includes fasting as kind of a. You know, it's just when in the day does eating have benefit or no benefit, or fit a lifestyle Right.
Speaker 1:And it's like the old anecdotes of like oh well, I shouldn't eat after seven, yes, or I should get. You only only get 30 grams of protein per meal stuff.
Speaker 2:Breakfast is the most important meal of the day all these little fun anecdotes before science.
Speaker 1:They didn't have science in the 80s, no way. They were just a bunch of anti-vaxxers and flat earthers.
Speaker 1:They didn't know nothing. They didn't know anything. They still thought the earth was flat. How are they supposed to know what difference how much protein you should eat has on your body? So we'll do a little deep dive. I think with this one I'm going to let the cat out of the bag here. Oh shit, this is going to be much more of a personal preference and I'll explain why in some science stuff later. But you just got to find out what works for you fundamentally. So I figured we could like kick it off with what we do and like what we find, just personally, works well for us and our own fitness experience. So do you have like any sort of timing rituals that you do around food?
Speaker 2:Not necessarily that are intentional for the sake of doing them on purpose, but I definitely notice that just between my work schedule and lifestyle, I absolutely eat dinner very late at night. How late? Probably around 9, 30 and 30. It's very commonly devil's hour, devil's hour, witching hour, and a lot of that's because amanda, my partner. She gets off work 7 to 7.30, so she's home around 8. Normally wants to shower and I enjoy eating dinner with her. We both get to connect and check in and have some face time, so that's kind of a little part of the day that's important for us when she works she doesn't always work, and then I also will have massages into the evening, sometimes a couple days a week.
Speaker 1:For those of you who don't know, ethan gets multiple massages a day he's not.
Speaker 2:I don't have at least three massages in the evening a week.
Speaker 1:I I fall apart he's so rich that he gets to have massages every single day that's what I want. What a dream that rich, if every day, I'd be so amazing. And it cuts into his eating time when he's not getting massaged.
Speaker 2:He's eating my clients. Actually is considered having an in-house massage therapist. You know kind of help with tasks around the house, almost like a nanny.
Speaker 1:Like a house boy.
Speaker 2:Fresh out of school. What else are they going to do?
Speaker 1:It's 8 o'clock, just like ring a bell, come here, billy.
Speaker 2:No, I am a massage therapist, but late at night I find it happens, and then I'm not a morning person, so I'm not always waking up with ample time in the morning, on top of when I have to go to work, and I don't tend to have the biggest appetite in the morning either, and that's just been my whole life, before I even exercised. And so that pattern tends to lead to me eating fairly later in the day, especially for a large meal when I have a good break from work, and so my larger calorie consumption starts later in the day from work, and so my larger calorie consumption kind of starts later in the day and then between amanda getting home from work and me kind of working later, because you generally work until the late evening or not late evening, but like evening or late afternoon, so I might have my second meal and like four or five pm, oh, wow my first meal is like 11 noon one intermittent fasting in the official context in that just in that capacity.
Speaker 2:But then I end up eating late and what I will say is that I do think for digestive purposes the eating late isn't always optimal. I can't and with good conscious say like, oh, it makes no difference in how I digest my food, especially if it's a heavier meal. It can definitely affect my sleep, but that's how it's been going down. I actually don't tend to have digestive issues, so I don't really I don't have like acid reflux or heartburn, and so in that sense I don't really feel like it's negatively affecting my life, but I'm still aware I think that there's the one.
Speaker 1:They would look at it where it's like does eating later affect your body composition as far as like? So mass and fat?
Speaker 1:no then exactly, but it definitely would affect your water weight retention. If you make your food and maybe it's like a new dish you guys are trying and it's a little bit saltier different ingredients your body's not used to. For sure, if you put a large meal down at 9.30 at night, you're going to probably wake up with some water weight retention that you wouldn't have if that exact same meal would have been eaten maybe six hours earlier.
Speaker 2:Without question For lunch instead of dinner. And any food is going to have salt in there and it tastes good, for sure.
Speaker 1:No, it's just more of like people will say, oh, my problem is I eat too late and it's like. Well, from a pure body composition, fat muscle, probably not as long as you're not overeating, if you're overeating then that doesn't matter when, but if it's just more of like you're doing a morning weigh-in and you had a really big meal that night. Don't mistake that for body fat, that's just water weight retention, just water.
Speaker 2:So what about you, though? What do you have? What do you find?
Speaker 1:your timing is my so I've cut into a new rhythm that seems to work for me pretty well and that is pushing off breakfast until about nine, because I get up 5, 30, 6 ish, trying to get up earlier, just like when you don't have to get up early. Fuck, it's hard man, that's yes like when we had to get, when I had to be at strength or x at 6 am you got to get by five there's no, that's just.
Speaker 1:That's what it is now like you know I work for myself, I create content, I I meet, but nothing really is on the calendar until eight or nine now, and so I'm like that long goes up at five and I'm just like well, five for nine but when I do it, though and like today, I was able to get my ass out of bed at five and I was able to cram two, three hours of just solid, uninterrupted work before the workday started and know that that's the right path.
Speaker 1:It's just difficult, but that's besides the point. So food I'm the same as you. I don't wake up hungry. Tanya wakes up and she'll eat at like 37 am. She's like ready to make food. I want coffee. I just want to chill, chug some water. Yeah, I'm the same way. So I'll start eating my first meal around nine, but it's a moving target because when I'm in a fat loss phase, which is what I'm doing now so if before I was eating 3800 calories a day, so it makes sense for me at that time to start earlier, right?
Speaker 1:8 am start throwing protein bars and protein shakes down just because the last thing you want to do if you're like a bulk phase which hopefully, if you guys are listening, at some point you ever get to experience this most folks unfortunately just seem to lose body fat. But if you ever get, if we do that successfully, then want to build muscle, you're gonna have to go into a bulk phase and when you do that it's tough, it's a real tough mind shift to all of a sudden be eating so much you almost feel like you're doing something wrong. You're like, oh god, it's so hard to do it.
Speaker 2:But what ends up happening is, if you don't start earlier, no, it's it's 6, 7 pm and you're like oh shit, I got 2 000 calories left I gotta eat and it's just like no way it's gonna happen, you're just sitting there.
Speaker 1:There's like drinking heavy whipping cream or something you guys just get it.
Speaker 1:So when I'm in a bulk phase which I'm not currently, but I just came off of one I would eat about a thousand calorie breakfast at like 30 in the morning, loaded up bagel, eggs, cheese just loaded up about a thousand calories. Now that I went from 3800 down to 2300 and I was at 211, and now this morning I'm like 202. So it's finally starting to trim down. Feel so much better, by the way, just not eating so much damn food. But it's necessary to do. You got to do it if you're going to put muscle on. But now I find it it's almost the opposite. Momentum of eating a bigger breakfast was still there, oh, without question. But then now it's like when I do that, all of a sudden the opposite happens, where, instead of it being 6pm and I got 2000 calories left, I'm like, how am I going to do this? Now it's the opposite.
Speaker 2:Now it's 6pm and I have 200 calories left and I'm like I'm starving, Right? You want to put down a bag of chips? You want to eat a dessert or just anything. You just want to eat like a bowl of rice with some meat on it, right?
Speaker 1:It's just easier to refrain snacking during the day because you're busy. Of course, when it's night and there's no more calls, no more appointments, you're just sitting at home thinking. It's very difficult to abstain from wanting to eat, and so then it's just like well, if you don't try to swim against the current here, then let's fucking have a breakfast right now. It's literally just a protein shake, low fat cheese and a protein bar and 60 grams of protein. Simple, it's 500 calories, 60 grams of protein.
Speaker 1:he's on and then lunch is similar, and then I'll have a little afternoon snack and then I get to save 700, 800 calories for dinner and that seems to be nice.
Speaker 1:So we have a nice, proper dinner exactly, and then I have like five hours left if I want, like a little bite of chocolate or a little little bite of ice cream or something afterwards. I think, depending on what cycle you're in a bulk or a little bite of ice cream or something afterwards, I think depending on what cycle you're in a bulk or a cut the timing of it changes, not because it's going to affect my body composition, but because it's just like the sustainability of it, the mycology of it, the emotional aspect of it, is just easier to navigate.
Speaker 2:It is also really interesting how much our physiology will change from pattern and getting used to things For sure, right. So talking about not being hungry and you coming off of eating a big breakfast and not being out taking that away, it's really interesting. I always noticed that when I would go home and visit my mom, normally about a week because she's East Coast and so she loves breakfast. Breakfast is my favorite meal, so it's often a very full meal breakfast potatoes and eggs, you might be like salmon on a bagel, whatever quiche she loves making little quiches and stuff and so I go home and visit and not only is there this time difference, but I'm like waking up and first thing that's happening because I'm sleeping in it's vacation, you know, on the holiday I'm eating this giant breakfast at first delicious home-cooked food.
Speaker 2:It's great, but at first I'm just like, oh man. By the end of the week, though, I notice that I wake up and my body's like so where's that breakfast? My stomach is empty and it wants the food and it obviously goes back to, I find, what I'm naturally inclined to, which is not necessarily having an appetite, but it does seem to be malleable. It's not something that's set in stone, and once I noticed that, once introduced, my body totally wanted the big breakfast. It's just even like stomach size component of things which is very interesting.
Speaker 1:It's conditioning and people will say, well, this is just not who I am and I'm like. Well, that's just because you've conditioned yourself that way. Right, my dogs. Not to compare people to dogs, but because dogs are obviously better. Of course, People suck, Dogs are perfect.
Speaker 1:Dogs man, I got it dialed in. They're good, but I've been feeding my dogs at 6 am and 3 pm. Well, the funny thing is is that it was 4 pm and the time changed, and so now it's now it's up to three, because they sense they don't know the time changes, know the time of day, but so guess what? 6 am, they're staring at me. 3 pm I'll be working away and they'll come and lump their nose against my arm and it's mind-blowing because I'm like completely absorbing the work, I'm not thinking about what's going on and I'll and red's like up my nose and he's like prancing next man, like what are you doing? And I look at the clock, I'm like it is three on the nose sharp, and so it's just conditioning.
Speaker 1:And it's like, the same way, if we just like, your example is a good case study, it's like you eat later, because you work into the evening, and then you also want to eat with Amanda, who doesn't get home till later, so it just makes sense for you guys to have dinner later. So therefore you might. Because you start work so early and you might work the first morning block. The first available time is 11. So I would imagine you probably start getting pretty hungry around like 10, thinking about food at 11. But I would imagine, though, it's like you've conditioned yourself to just expect food in those windows. But if you were to change all of a sudden and all of a sudden, let's say, you just went to a nine to five routine I bet you'd be super conditioned, within a matter of weeks, to be eating breakfast at 8am 100%.
Speaker 2:And that's the thing is that my schedule also varies, and so there is no day that has the same exact schedule. And so there, in terms of the moving target, my eating windows are in time zone and I but without question the more consistency in the schedule you're going to have to you have to eat before work. If you're going to nine five, you're going to, otherwise it's just till lunch. Then you could maybe do that, but you're probably just going to be hungry suffer.
Speaker 1:What do you do around workouts? Do you have any sort of food rituals before after workouts?
Speaker 2:Well, I definitely do have a protein shake after my workout, and not because of an anabolic window, but just because it's an easy habit to assign, per our habits conversation. If I'm already working out, it's just very easy, exactly Just ritualize always having a protein shake. And obviously when I don't work out I still have my protein shake. But now it's a little more malleable and I maybe I can use it as a snack If I'm hungry. Easy to do if I'm with clients. Even that thing.
Speaker 2:I will not normally adjust my eating habits for a workout. Normally if I'm in a pretty severe caloric deficit and I haven't eaten yet that day, cause I eat, eat. I tend to work out late morning to early afternoon, again also kind of moving target. If I haven't eaten anything at all and I'm in a severe cut, I will try to like have some carbohydrate and that can even. That will range anything from like banana to even like mexican coke you drink and I won't necessarily drink the whole mexican coke, but sometimes I do but I'll just and I'll drink it like 10 minutes, 15 minutes before I start exercising, or even like the very beginning of the hour. So I've started my warmup and that's when I'll start to introduce the sugars, and that's if I've literally eaten nothing all day. But for the most part I eat enough carbohydrate where, even if I haven't eaten that day, I feel like I've got some enough glycogen to get through the workout, even if it's not completely optimal and I think that's the big takeaway.
Speaker 1:What I've noticed is that when I'm in a bulking phase and I'm eating over 3 000 calories a day, it doesn't really matter. Like it could be three hours since my last workout and I'm not hungry at all and I got plenty of glucose in my bloodstream I can just come up into a workout. I can be a little bit more loose with meal timing around workouts, but now, for example, in a calorie restriction phase, fat loss phase, I gotta be a little bit, I gotta think about a little bit more, because yesterday, man, it was just like these workouts you have, or you're just like just you just feel so flat, even just like a push-up felt like I was pushing my one rep max.
Speaker 1:It was just like everything achy, just like my body is, the tiger is not out hopefully not the day that I get mugged, because I would just be like oh, you got me take my wallet, but I do find, though, that, besides the occasional day where you just feel like shit, if I have about 100 calories, mainly carbohydrate you said like a coke or a banana I'll even go straight hardcore glucose. I got some sour patch kids and it's almost like talk about stacking like a roll.
Speaker 1:It's almost like a weird reward around being able to exercise where it's like oh, I get five of these little swedish fish not sour patch swedish fish but it's 100 calories, so it's 25 grams of of carbohydrate. It's just sugar. Essentially it's not a ton of calories, but it's like it. So it's 25 grams of carbohydrate. It's just sugar. Essentially it's not a ton of calories, but it's like it's satisfying.
Speaker 2:There's five decent sized little things.
Speaker 1:And I'm like, ooh, I get to work out now Because I get this treat so literally like about 40 minutes, 30, 40 minutes before my workout I'll eat that and then if I wasn't working out I would feel like that was like a blood sugar spike. You can kind of feel like it happening, but since you're like, by the time it's hitting your bloodstream, you're moving, you're warming up, I feel like it focuses my mind. I'm not thinking at all about hunger. And then once I'm going in the workout, I get this. I get a same kind of quality of pump that I would get if I was in a calorie surplus muscle building phase because there's so much food in my body. I kind of a little bit of that like a manufactured muscle pump from just having that sugar before the workout. I've.
Speaker 1:I've grown to believe that the pre-workout meal is more important than post-workout meal I would agree with that just because I want to come in hard and if you, if you're coming in on e, it's really hard to get the most out of your workout.
Speaker 2:It's actually one of the reasons why I don't do anything. I have this little narrative in my head of purposely challenging my body to train in a suboptimal situation Of almost like you're in a fasted state quote, unquote, if I haven't eaten yet that day, and just almost like all right body, you don't get everything perfectly laid out for you. I still got to go to battle here.
Speaker 1:Yeah.
Speaker 2:Let's go. But I will say when I was doing the Coke, because there was a while where I was doing the Coca-Cola.
Speaker 1:Doing Coke a lot yeah, my workouts were great. Just sitting there looking at him and his nose just started bleeding out of nowhere. He just kept screaming at himself in the mirror All right, buddy, time to go to war Veins just bulging.
Speaker 2:But I did notice the pump was substantially improved when I was including those kind of immediacy. Yeah, it's the contrast, because I feel like my body was just gobbling it up immediately versus. I think even if I had had a meal. Introducing some type of sugar before a workout would kind of best of a big deal, but in a fasted state it's just like dry sponge to water yeah, if you're in calories a day and you have a handful of gummy bears now, you're just like fucking fat ass right.
Speaker 1:But if you're like in a calorie deficit, it can be really helpful for sure. Just like like a soda, or at least like like no it's anything I've used.
Speaker 2:So there's a place I was eating like white on purpose.
Speaker 1:Yeah, half a cup of nothing, but nothing on it, just straight white rice it's just about 20 grams of carbs I found like 25 grams of carbs, just banana, an apple, some, uh like, if you like, candy whatever, like it's the intention of, I'm using this as literally fuel for the next 45 minutes, just push through a hard workout. Um, and a calorie deficit, and otherwise I might feel a little flat during the workout.
Speaker 2:Yeah, we kind of about our own habits and things like that. But, like, what's your opinion, or what do you think in terms of body composition and when you eat food? So in terms of calorie timing, like doesn't matter if you eat in the beginning of the day, eat later in the day, that you're intermittent fast, don't you know? Does the timing of your food actually affect your body composition outside of macros, or just how much food you're eating?
Speaker 1:So there's a lot of debate on this. There's a big study that they all like the intermittent fasting. We're touting Something crazy like pounds a month or like a pound a week of extra fat loss. If people some form of intermittent fasting or time restricted eating interesting, yeah, then you know, of course, like when these big sort of like studies come out, the whole scientific community just jumps on it and digs through it and find out like it's legit, because that seems crazy like burn an extra pound of body fat a week just from calorie restriction, which what must mean then that there's some sort of like expenditure upwards of 500 calories a day to balance that scales. It just doesn't seem plausible when you think about it.
Speaker 1:Yeah, though, periods of time of course you know it's like jump in. They find well, listen, this is a call, a free living study, and so a free living study means that we're just taking your word for it, right. So we have this like people and you can kind of free living study means that we're just taking your word for it, right. So we have this like people and you can kind of free living studies by saying, oh no, it's controlled group. We had group A, we had group B and group A did this and group B did that. Group A ate from noon to 8 pm and group B ate all day normally, and it turns out that group A got better results. But the problem, of course, it's free living study, and so what they found is that people are notoriously terrible at tracking their calories seven days a week for eight weeks straight, or whatever.
Speaker 1:You know, what I mean. So there's just so many holes in the study. So now a new one came out, very, very well conducted study that controlled for all of those variables. It was a randomized control group of men and women that were all considered to be in good health 50-50 split of men and women. They delivered all of their meals to them, they had them wearing, like heart rate monitors, and so they were tracking their activity, their movement, their water tracking, their sleep, everything was controlled for, and so over a course of a four-week study they had each participant, each group did where they would backload the calories and eat basically the majority of the calories, same macros in both groups by the way, same calories and same macros.
Speaker 1:One group ate them all in the back half of the day and the other group ate them all in the front half of the day. And then at the end of the four weeks they switched, got it, and so the same group went from eating their calories in the back half of the day to now eating the calories in the front half. So that way you couldn't say, oh, there's some genetic difference there no, it's just they tested them against themselves essentially. So after this period is over, turns out drum please no fucking difference no change.
Speaker 1:No fucking difference in muscle mass, fat loss, blood pressure, heart rate, cholesterol, any biomarker you want to test Blood glucose level, there is nothing. The researchers concluded that there is no thermogenic difference between morning or evening eaters.
Speaker 2:That's it. So yet again, it comes back to the numbers of how many calories in your macros.
Speaker 1:Yeah, the brass tasks and your lifestyle right like we have a lot of people who might be more business people or they have to take business dinners. Yep, and it's like listen, you know client meetings, these are like big contracts we have. Part of the job is entertaining and I can't sit there and not eat. No, it just doesn't.
Speaker 1:It's not a good, and so in that scenario, like I'll take a case study you're a woman, you're 45 years old, you're 150 pounds. You want to lose 20 pounds of body fat. I need you to be at. You know calories a day. You know margins are. Margins are very thin. You might don't like to put you in a 15. Deficit is only like calories it's not like. That'd be like tablespoon and a half of olive oil. And now your deficit's gone.
Speaker 1:A couple bites of that lobster mac and cheese at the steakhouse right truly and so when you think about that, it's like that scenario you have to like, need to save 700, 800 calories for that dinner yeah, at least.
Speaker 2:Yeah, that's okay and that's your allotment, so that means breakfast might be 300 calories, it might be no breakfast. I mean it'd be a good opportunity intermittent fast, because it's a hard fast line in the sand that just even if you're hungry you drink some black coffee or something hunger. But at least there is this kind of hard fast line in the sand that keeps your eating and close the windows so that when you'd be eating the dinner later especially if that's a consistent pattern in your life.
Speaker 1:You know, that's exactly the point. It's like like caught up in generalizations because everybody is so fucking different, like we, a lot of health care professionals that work for us and like, yeah, nurse, right and so it's like our night shifts yeah try to like some cookie cutter diet advice if your days are like that no 100%, I mean.
Speaker 2:Amanda's ability to eat. You know, working with code, she might be in a code for three hours and you know things that she has to like. Make sure she eats breakfast because she might come into work and as soon as she steps in the door she's dealing with the code and that might just take like hours and it's high stress. You got to be on your game, you know.
Speaker 2:Know it's just not the best way to start your day for that kind of stress level for her potentially and so getting food in as soon as she can, because you just don't know when it's going to happen and you know it is interesting because it's. I think the thing to take away is to find, to not worry about timing as much as find what works for your life. You know, I think it was with kashi, dr kashi who's uh?
Speaker 2:one of health and fitness and weight loss, and they would talk about front-loading protein. Yeah, this isn't necessarily timing as much as what you eat when, in terms of just like the time you eat period, and so the idea is that protein is essential. Nobody wants to often eat as much as you need to. It's a full-time job.
Speaker 1:No, but you have to be intentional, kind of you want to get the amount of protein you're supposed to for either.
Speaker 2:Whatever path you're on, it's a lot of intent and a lot of focus to make sure it happens and you might have less carbohydrate and a lot of time. People find carbohydrates enjoyable like pastas.
Speaker 1:Of course.
Speaker 2:Delicious Things of that nature. And so what a lot of people would do is they had front load protein. They would just jam as much protein in in the first half of their day, but particularly for breakfast, kind of hard stuff out, and then they would have all this carbohydrate left over for dinner and so they could have this like little pasta, a little pizza some pasta and be like well, I can make these fit my numbers.
Speaker 1:How amazing yes, exactly.
Speaker 2:And then you get the psychological benefit of having a dinner that's purely enjoyable because you kind of got the hard work out of the way, and so that's like looking at nutrient timing or time versus coming home from like a hard day's work and having just eat a chicken breast and broccoli just like fuck right, it was enjoyable, yeah, but yeah, nothing.
Speaker 1:I'm a big believer in that and I suppose saying like wow, especially in a fat loss phase. My breakfast is three low-fat string cheeses, which I actually think it's pretty tasty. Yeah, they're good, uh, but low-fat is the key, otherwise you just load up your fat so you blow your calories out of the water. But low fat string cheeses, a protein shake, because that's that 42 grams of protein right there, and then a protein bar on top of it. So the only carbs that I'm getting are from the protein bar. Yeah, that's 60 grams of protein right off the bat. You know, it's like it's like my day, or 30 of my day, right there. So putting the best foot forward, yeah, I tend to agree.
Speaker 1:Front loading protein because, it's like my day or 30% of my day right there.
Speaker 1:So putting the best foot forward. Yeah, I tend to agree front-loading protein because it's the hardest thing to get. And, let's be honest, when you want a snack at night and it's like 8 pm, you don't want a protein shake, you want to be able to like a little bit of chocolate or something like the popcorn or like the Barbie snack. And if you've only eaten 30 grams of protein up until 6 pm, then what are the chances of you getting to get 70 grams in before you go to bed? It's just not going to happen, but anyway. So I think you know in this full circle, studies say it doesn't matter. So then what do we know? It's personal preference. I don't like to intermittent fast. If I don't eat till noon, I'm obsessing over food and I just feel like not, it's just not where I want to be. So I find even just a light breakfast works well for me. Other folks might really work well with a big breakfast and then they can kind of draw throughout the day.
Speaker 1:Lifestyle, work, schedule, preferences yes, first and foremost, you got to figure out, okay, what my goals. I want to build muscle. Do I want to burn fat? I know you want to do both, but you got to pick a direction first. Want to burn fat? I know you want to do both, but you got to pick a direction first. Okay, that's fat loss, fine. What are the calories you need to eat in order to achieve that goal? Those are my calories. And now have your calorie targets. Now it's like when do you like to eat? Do you like a bigger breakfast? You like a bigger dinner? And then you can kind of partition those calories accordingly to your preferences and your lifestyle and don't get caught up in what someone else says it should or shouldn't be, because the evidence doesn't support any of that.
Speaker 2:Yeah, I think, because adherence and consistency are the hardest things, and so if you can find a formula that helps you get through the day with the intentionality behind your food, I think that's going to be the most important thing, 100%.
Speaker 1:Cool, short and sweet, but I think we're best. Yeah, I mean there's nuances.
Speaker 2:I was going to potentially talk about that study again of the carbohydrates at night and growth hormone and all this kind of stuff, yeah, and I think that again, I would say that might be for like athletes, or true athletes, I think that's tip of the iceberg type stuff.
Speaker 1:Yeah.
Speaker 2:I think there's so much exception in that push come to shove that's not going to matter without some type of consistency, and if you're interested in that, you want to know about that. You're probably got your head in the game.
Speaker 1:Yeah, you're already, if you're getting eight hours of sleep at night. You're drinking a gallon of water. You're hitting one gram protein per pound of body weight. You're getting five servings of fruits and vegetables a day. You're doing a progressive overload strength conditioning routine three to four days a week. You're hitting 10 000 steps a day. Okay, now let's go ahead and talk about like the last 10 percent.
Speaker 2:Yeah, maximize the growth hormone when you sleep. Yeah, the lack of, but until?
Speaker 1:glucose and all this stuff. It's until you've kind of foundational stuff like this in the point, I think, yeah, all right. Well, that was episode 22 double dose corner and we will check y'all next time. Peace out.