Travis M

So if you haven’t heard… The supplement industry is kind of f***** A lot of companies come off sounding professoinal, and trustworthy, but in the end just turn out to be clever marketing strategies. This is mainly because supplements are categorized as a food, not a drug. And because of this, don’t have to go through the testing and background work that perscriptoin drugs do (clinical trial phases, FDA pre-approval, third party testing, etc.) (i.e. there’s no one checking to make sure what companies claim has any truth, or is completely made up) That’s why using companies who pay to get their supplements third-party tested is helpful. Some of my favorite companies who pay to get tested and list their results publicly: - Legion Athletics - Optimum Nutrition - NOW Sports - Thorne Research - Gorilla Mind - 1st Phorm - BPN - Kaged - RAW Nutrition - and more There are more, to check on others they will clearly label on their website and usually product a 3rd-party testing label from either: - NSF Certified for Sport - USP Verified - Informed-Sport - or BSCG (Banned Substances Control Group) Study Link: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807343

Every question you’ve ever had about creatine, condensed into one minute⏱️ (longer version with more detail on YouTube📺) Will CREATINE turn you into CBUM? Maybe Sam Sulek Jr.? No No supplement can do that But it can definietly help For weight loss and toning, For gaining muscle and getting stronger, And a whole lot more Studies mentioned in video: Creatine + Depression: PMID: 22864465 PMID: 21831448 PMID: 17988366 Creatine + Heart Health: PMID: 9597411 PMID: 15467102 PMID: 16248471 Creatine + Cognition: PMID: 16416332 PMID: 1198588 PMID: 17185404 PMID: 17046034 PMID: 16416332

Twinkies make you healthy? 😳 Not quite 🫠 (even though that’s what half the comments will tell you that’s what I’m saying) Do I think anyone should replicate this example? No, its extreme, and you’d feel like s*** And although short term your health might improve, long term this is probably a terrible idea But sometimes we can learn from extreme examples 💭 There are 3 BIG lessons I think you can take from the experiment in this video: 1. A calorie deficit isn’t *a* way you lose weight, it’s *the* way you lose weight 2. Simply getting to a healthy body weight and not carrying excess body fat will probably do more for your health than any “optimal” diet would staying at a higher body fat level 3. As terrifying as some influencers make certain “junk” foods sound for your health, there’s really no such thing as a healthy or unhealthy food - only a healthy or unhealthy diet as a whole. Someone who’s diet consists of 95% fast food that eats one salad isn’t “healthy” And someone who eats mostly whole, minimally processed foods having a donut for a snack isn’t “unhealhty” On top of all of this, its a nice remider that diet only accounts for roughly 20% of your overall health And things like your body composition, how active you are, how well you sleep and manage your stress, along with 100 other things also go into it And yes, I know what you’re thinking… This is just one guy who did a self experiment, you can’t use this as evidence Which I agree with But there is PLENTY of research showing that simply reducing body fat levels, regaradless of how it’s done, improves so many different health metrics Like: - type 2 diabetes - hypertension (high blood pressure) - cholesterol and lipid levels - cardiovascular disease - improved glycemic control and reduced insulin resistance - and more (research linked below) ___ https://doi.org/10.7326/0003-4819-149-7-200810070-01004 PMID: 35457744 PMID: 28214525 PMID: 12055705 PMID: 21463847 PMID: 21593294

Here’s something that might shatter your world The point of working out… *Isn’t* to burn calories…🤯 I understand why you might have thought otherwise though Once your first eye was opened and you realized that in order to lose weight, you need to be in a calorie deficit When it comes to the gym, you have two main options to choose from: Either: 1: Lifting weights (which burns about 300-400 calories an hour) Or 2: Cardio (which burns almost double that…) The logical part of your brain steps in and makes one of the easiest decisions it has ever had to make… If the goal is to make your calorie deficit as big as possible, why WOULDN’T you choose the option that burns more calories? … Now I’m going to open your 2nd, 3rd, and 4th eye when it comes to making progress in the gym ➡️ There’s a differnce between burning calories, and getting fit. And although cardio options might burn more calories for the 1-hour you’re in the gym each day… Lifting weights and getting stronger will help you burn more the *other 23-hours in a day And as you get stronger over time, will help you burn more in your workouts too, since you’ll be able to handle more and more challenging workouts If you do this, while focusing on all the other small things you can do to burn more overall, fat-loss and maintenene becomes a LOT easier

Her transformation was CRAZY impressive… But it wasn’t creatine☹️ Although, it probably did help a little🤏🏼 Creatine has been mostly thought of as just a “Gym-Bro’s” supplement, when it is a LOT more than that Why I even have my grandmother take it 👵🏼 (Not a joke, I get it for her every year for christmas, love you gam gam) Most of the things that scare women from taking creatine are simply myths, and it could actually help take their progress to another level Helping anyone achieve a leaner, more defined, tone look, and even help in a lot of ways OUTside of the gym NOTES FROM REEL If you do experience bloating from taking it, it’s probably because you’re taking much more than you need (by doing a loading phase which is 100% unnecessary) Taking just 3-5g per day is all you need to see results And if that still bothers your stomach/digestion, splitting it up in 2-3 doses throughout the day, or taking it as a creatine gummy will probably help👍🏼

Lighter weights for higher reps? Or heavier weights for lower reps? (if you want to get “tone”, not bulky) The number one workout mistake I see people make when their goal turns from bulking to cutting… Is to completely change what’s been working for them in the first place I am not saying you can’t build muscle at any rep range, that’s been shown possible multiple times (research linked below) But one of the biggest signs you’re losing muscle during a cut, is when you start to lose strength And what’s the best way to make sure you maintain strength during a cut? Strength. Training. (mostly lower-moderate reps with moderate-heavy weights) Your strength training should be like your heart beat year round - staying constant no matter what your goal is Most people try to turn their strength training into cardio by cutting to super light weights, with super high reps, and very low rest time Cardio isn’t bad when you add it to your program, but it shouldn’t replace your strength training Study mentioned: PMID: 28834797

Do you want to lose *weight? Or do you want to lose *fat? Because there’s a BIG difference 😮 The biggest one, is that aiming for *weight-loss doesn’t usually last… And that’s the actual goal, isn’t it? 👎🏽 You don’t want to just lose 15lbs (then gain it right back, doing that every 3 months until you die) 👍🏽 You want to lose 15lbs, and keep that 15lbs off for good so you can move on to bigger and better things When you aim towards strictly *weight loss* - you generally lose a bit of muscle along the way💪🏽🔻 And muscle is your BEST FRIEND when it comes to keeping your metabolism strong (see how losing that could be an issue?) Yes, focusing on fat-loss takes a little longer Yes, your diet and exercise might look different than what you’ve tried in the past But if what you did in the past worked, you wouldn’t be here now, right? **IMPORTANT NOTE** We go in detail of exactly how to set up your workouts, your calorie intake, and everything else you need for fat loss in Episode 100 Stuff Podcast (How To Lose Fat) Every single person is different, so the approach that works best for them is likely slightly different than the next person

No, the aspartame in diet coke is not going to kill you If you want an easy way to tell who is full of s*** on this app, remember this one principle: The dose makes the poison For everything When someone at the grocery store tells you to avoid certain everyday items because they contain an ingredient you can’t pronounce, they often leave out a key detail: HOW MUCH of that ingredient is actually in the product Because everything… has a safe, and a toxic dose This applies not just to mysterious ingredients, but even to things we consider healthy, like water, vitamins, and minerals. Take water for example: We all know it’s good for us But while a single drop does nothing, drinking 1 liter of water every hour all day can lead to water toxicity - where you essentially drown from the inside out Why this is so funny to me - is that the amount of coke zero someone would need to consume in order for the aspartame to become potentially dangerous… Would be around 48, 12oz cans (for someone my size) 48, 12oz cans = 17 liters of liquid The toxic dose for water in one day = 10-15 liters i.e. YOU WOULD DIE FASTER FROM THE WATER IN THE COKE ZEROS BEFORE THE ASPARTAME EVER GAVE YOU A SINGLE HEALTH RISK References: PMID: 30602577

Thick thighs… do save lives?! Fun little tid bit…😀 One of the top reasons people get checked into assisted living when they’re older… Is because they can’t get off the toilet by themselves…🚽❓ In other words: They don’t have the lower body strength and mobility, to do one half rep, of a body weight squat 🦵🏼❌ And I’m not saying that living in assisted living is terrible 100% of the time But I think it’s pretty indicative of someone’s quality of life If two people live to be 80 years old… But one person spends the last 10 years in assisted living While the other is out in the world exploring, not limited by their body I would say that’s two completely different lifetimes So if you don’t workout because you don’t care about aestetics, cool But at least do it for this MRI Study: PMID: 22030953 DOI: 10.3810/psm.2011.09.1933 Quad Strength + Rates of All-Cause Mortality Study: PMID: 26169888 DOI: 10.1016/j.amjmed.2015.06.035

Sooo what did I miss? Comment down below👇🏽