071: Fat, Carb, Protein & BHB Refeeds

SHOW NOTES:

02:01 Sion’s start date is in a week but since our initial meeting he’s already started the low carb transition and here’s what he’s experienced so far: WEEK 1 - lost 3 lbs / Week 2 - lost 3 lbs  / Week 3 - lost 4 lbs  Is this speed of fat loss CONCERNING to you?

04:42 All about HYPERTENSION.

06:01 How to embrace, develop and live with a LEARNER’S MINDSET.

09:02 The SAD and yet THRILLING life of an entrepreneur and content creator (behind the scenes).

14:02 When and when not to supplement with CREATINE MONOHYDRATE depending on your training intensity and red meat consumption.

16:25 Identifying the optimal amount of protein to THRIVE - not survive!

18:59 How CREATINE affects water retention inside muscle cells and the subcutaneous layer (not so much in the latter as most coaches believe).

19:08 BIOAVAILABILITY of ruminant animal meat & how 5g of creatine are found in 1kg of beef!!

21:02 The CREATINE PHOSPHATE SYSTEM and HEAVY LIFTING.

22:24 COGNITIVE, AESTHETIC and STRENGTH BENEFITS of creatine.

25:39 BONE BROTH to assist in recovery from wrist tendinitis, supraspinatus, shoulder and proforma in hips; collagen, electrolytes & bioavailability of protein RAW vs. COOKED(!)

29:59 Justin, my BOXING client from NEW YORK CITY bought this electrolyte supplement we’d like your opinion on: Elevate Ketones / MCT / Pure Electrolytes - how to READ, IDENTIFY, and make sense of the back of an ELECTROLYTE and EXOGENOUS KETONE supplement.

32:32 When and when not to supplement with CALCIUM

32:45 How MCT OIL reacts synergistically with EXOGENOUS KETONES (BHB)

34:00 Best NATURAL SOURCES of MCT oil (yes, including some plant products….)

38:56 What to look for (or avoid, rather!) in SKETCHY ONLINE SUPPLEMENTS!

40:29 “MY DAUGHTER IS EATING SMORES AT SOCIAL EVENTS! Advice around children and setting realistic expectations without ruining their childhood.

45:04 LIFE LESSONS that you can only learn from periods of struggling through POVERTY.

57:40 COACH RICH’S BOX ANALOGY - How to live and eat as NATURE intended and not as mankind has developed over the generations.

59:45 Phil Folett (UK) - “Whats the #1 dietary change you see needs to be made to improve SLEEP?” All about CIRCADIAN RHYTHMS and MORNING ROUTINES; ZINC, IRON, and other minerals to supplement and/or prioritize with your diet to boost serotonin levels which will convert to melatonin so you can get a good night’s sleep.

01:04:02 Todd Rogers -  he gained 6.8 lbs of muscle and lost 17 lbs of fat to arrive at 3% body fat. - “Will additional cardio benefit hearth health for people who are already advanced strength and hypertrophy athletes?”

01:05:39 SPRINTING vs RUNNING vs ROWING vs BIKING FOR zone 2 heart rate fat burning.

01:08:07 How to live SHREDDED YEAR ROUND without doing cardio, using drugs, and hating your life.

01:11:05 MUSCLE WASTING associated with high cortisol levels and addressing root causes of where this cortisol is coming from.

01:14:03 SHORT-TERM ZINC and TAURINE supplementation to address stomach PH imbalances when consuming large amounts of protein.

01:17:30 This week's L.I.S.S. (listener’s inspiring success story) @ carnivore_ali (UK)

01:19:20 CALLING OUT ANOTHER BAD COACH: The CARNIVORE DIET IS NOT A FAD!

01:23:02 Danielle - Keto Esters - these are very expensive ! what are they?

01:26:04 David Mencarini - Men’s physique, all natty, 9 weeks out, strict carnivore + keto bricks here & there etc / questions around utilizing FASTING throughout your contest prep.

01:31:24 The importance of LONG CHAIN FATTY ACIDS (as opposed to MEDIUM CHAIN TRIGLYCERIDES [MCT’S]) in FAT REFEEDS and how to NOT STORE BODY FAT when you fill out!

01:33:11 Two different ways to CARB REFEED over three days to MAXIMIZE GLYCOGEN STORES.

01:38:02 Coach Colt’s WATER SHEDDING PROTOCOL and Rich’s thoughts.

01:41:02 What to consume on SHOW DAY.