218 - Q&A: Choosing the Right TTM Program for Your Goals, Lifting as a New Parent, Refeeds + More

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What's happening guys? Welcome to another episode of the Terminator Training Show. I'm Kevin Smith. Today is going to be a Q&A from this week's Instagram, Ask Me Anything. If you want your question answered on a future episode and/or on my Instagram, give me a follow at terminator_training and look out for my typically weekly Q&As. So I go through those questions, typically get to on Instagram. I don't necessarily go good question versus bad question. I kind of just go by the order they come [00:00:30] in. On the show, I go through all of them and pick out the better ones or pick out the ones that I haven't talked about in a while or I think are going to help the most people or potentially things that are going to challenge me a little bit to think. Believe it or not, I gain some skill sets and improve my communication skills and my teaching skills by doing these episodes off the cuff.

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Or I sometimes pick out a couple of questions that are just examples of bad questions and [00:01:00] I'll talk a little bit about how to improve those questions only because I get a lot of questions that are just like, dude, what are you even asking here? There's no context. There's no nothing. A lot of them don't even have a question mark and I get it there's a character limit, but putting a little bit of though into it, just being a better question asker is a really, really good skill to consider building in your life for more success. So anyway, not a lot to update [00:01:30] you guys on today so we are just going to hop into the questions. First question, if you had to get in the best shape of your life, what TTM programs from start to finish would you follow? Love it. So it depends a little bit on whether you want to approach a hybrid goal or pursue a hybrid goal or just be generally fit.

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Most of my programs are very performance biased, not all of them. Some of them are general fitness biased and I'll talk about them in a second, but it will depend. [00:02:00] I'm going to assume that you also not only want to get stronger, more jacked, leaner, et cetera, but also pursue some conditioning gains. Generally running gains, but you can kind of choose your own adventure as far as conditioning with most of my programs. So I would start with, believe it or not, the first program you should do is time crunch. If you're starting from scratch, if you don't train at all and you want to get into something, time crunch is where it's at. Yes, it's technically for people that don't [00:02:30] have a lot of time. However, if you've never trained before, any stimulus is good stimulus and too much stimulus is not good stimulus. So ideally you start with a very low stimulus program, which is time crunch.

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You could also start with the, what is it? Kickstart.That is another option that's a little higher volume than I would recommend most people starting from scratch for. But also if you're interested in immediately getting more into some running in particular, you could consider starting the two and five mile. [00:03:00] So any of those three programs would be good starts. Let's say you're interested in a little bit of running. I'm just going to target what I think the general audience is here. So let's say you want to be strong and muscular, but also you want to improve your running. So I would start with either time crunch or two and five mile, let's say two and five mile because there's a base phase built in. And then I would go into Jackizelle one, then two, then three. Or what you could do [00:03:30] is hop on T850. There's a base building option in T850.

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So if you don't have a running base, you could hop into that and you can just follow that for however long you want. This is like a sleeper program that a lot of people just don't think of. I update T850 every single week, but also it's a new block every six weeks. And if you like my hybrid programs in general or maybe you haven't bought any of my PDF programs, but you want to train long-term hybrid athlete, [00:04:00] whether you're in the Course, you're in group, or you just want to be generally well-rounded, then T850 would be a fantastic option and there's a free week trial that you can check out. So other programs like hypertrophy as well as the two selection prep programs, those are totally not off the table. They're just a little bit less well-rounded. I mean, selection prep is very, very selection one dimensional and hypertrophy [00:04:30] is just lifting.

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There's no conditioning in it. Although my upcoming new hypertrophy program, which is not super close to being out, but will be out in the next six weeks or so hopefully, does have a good amount of condition. So there's that too. But cool question. Glad you asked. That's how I'd go about it. Next question, what is your input on sugar? Natural sugars intake while in a deficit. So natural sugars, I'm guessing he means things like non-candy and not baked goods. So fruit, [00:05:00] fruit juice, maybe honey, maple syrup, et cetera. And for the most part, absolutely fine. However, with some caveats, if you're struggling with appetite and you find you need more satiety in your life, fruit, fantastic. Fruit is loaded with micronutrients as well as a lot of water content, depending on the fruit, as well as fiber. And those three things combined are going to make you feel good and they're going to make you feel more satiety, which is great.

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[00:05:30] If you're not necessarily struggling with satiety and maybe you want to spice things up a little bit, you can go with stuff like honey. Honey's totally fine. Maple syrup's totally fine. Fruit juice. Most people are not going to be struggling to eat enough in a deficit so much that they need fruit juice. But I am a big fan of having some fruit juice in the morning before my coffee because it kind of gives me that insulin spike, which makes me a little less jittery when I consume coffee. If you find that having caffeine on [00:06:00] an empty stomach first thing in the morning makes you jittery and you don't feel great or you crash significantly afterwards a few ounces of OJ beforehand. It doesn't have to be OJ, I just prefer OJ. Having a little bit of basically natural sugar from fruit would be a totally fine option.

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That's what I do almost every day and I'm in a cut. It's literally three to four ounces. So it's not that big of a deal. So again, nothing wrong with honey and maple syrup and other natural sugars besides fruit, but [00:06:30] for most people in a cut, not really all that practical. But I would say honestly, eat fruit to your heart's desire. Fruit is probably one of the biggest tools to enhance, not necessarily enhance the cut as in lose more fat, but just to make it more sustainable. I eat so much fruit every single day and not that everyone should eat exactly like I do or exactly as much as I do, but very rarely are people going way overboard because they're eating too many [00:07:00] blueberries or too many raspberries or too much watermelon. It's typically all the other stuff. So consider that big fan of natural sugars.

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Next question. Thoughts about doing runs strictly in boots. I don't know why the hell you'd ever do this. If you're training for something that's going to involve running in boots, then doing some of your runs in boots would be a decent idea, but I honestly wouldn't do that many of them in boots depending on how many you're going to have to do just because military boots are just not made [00:07:30] to be an effective running footwear. Yes, some certain selection schools, et cetera, will require you to run in uniform and that includes boots. At selection at SFAS in particular for the runs, you wear a uniform, but you wear running shoes. It's like the pregnancy profile uniform. So there's that. Other than that, if you have no reason to... If you're not going to get tested on running in boots ever, I would run in boots a total of zero times in my [00:08:00] life.

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Running shoes are built for running and you're going to get a lot more out of your running. You're also going to probably beat yourself up less if you wear running shoes for what they're intended to. So I don't know. This kind of a weird question, but I would strongly recommend not doing all your runs in boots regardless. Next question, which of your programs is best suited for longevity and continual use? I would go with Jackazelle 3.0. 2.0 actually. Jack is 2.0. [00:08:30] And my upcoming hypertrophy program will also be really solid for that. 2.0 is more hypertrophy biased than strength biased compared to the other Jack iselles. And the conditioning is kind of choose your own adventure. You can do whatever you want. Generally speaking for longevity, for most people doing a lot of running is not it just because most people don't treat running like a skill and they end up hurting themselves.

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If you do treat running like a skill and you have a lot of experience, by all means do all the running you want. But [00:09:00] that one is very, very specifically sequenced as well as the exercise selection is very intentional. I'm always intentional with these things, but certain times I have to trade a little bit of potential longevity for the purpose of the program like barbell back squats, barbell dead lifts. Yeah, you're trying to get strong in those even if they're not the most longevity friendly lifts, which they just aren't. Then you got to do them. But for the most part, being very, very intentional with your exercise [00:09:30] selection, especially as you get older and also your sequencing, your execution, of course, that's always important. But Jack is all 2.0 kind of has all those things very, very dialed in. And I would say T850 would be a pretty solid option as well if you wanted something more long-term.

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Next question. Ideal body weight for SFAS. I'm currently six to 180 pounds. Yeah. So you need to be at least 181 and a half pounds in order for you to have any shot at [00:10:00] getting selected. No, just kidding. There is no ideal body weight for selection. People who have weighed 150 pounds, 140 pounds have made it. People who have weigh 250 pounds have made it. What matters most is your performance and a pretty solid proxy for performance is body composition. Generally the relatively leaner you are, I'm not talking like bodybuilder lean sub 7% body fat, but 12, 13, 14, 15% body fat. Usually that's going to be a pretty solid proxy [00:10:30] that you are A, healthy, B, able to perform decently well. Of course, you have to train specifically for it and that's what matters most. If you're 18% body fat and you're able to crush everything, I would still recommend getting leaner.

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At least if you're coming up on selection, maybe wait till after you're going to get leaner at selection, but you get the picture. But if you're crushing everything, it doesn't matter. They're not going to say like, "Oh, this guy's a little bit too chunky." That being said, I've talked about this many times in the past. Ideally, you show up [00:11:00] presentable when you're a Green Beret. You look like you give a shit about your nutrition. You look like you respect yourself, which honestly, eating well and having discipline in the kitchen is a massive sign of self-respect. So showing up just looking the part would be a really, really good idea. Not everyone looks the part and it's not really something I've ever stood for. You don't have to look like a cover muddle. But again, being in that 12, 13, 14% body fat range is very, very, very doable.

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[00:11:30] It's healthier for you and you're also going to look better, especially if you have a good amount of muscle mass. All that to say, a little bit of a side quest. Being 6'2", 180, I mean, implies you're kind of skinny, but I was 6'1", 168 pounds when I went to selection and I was strong enough. I perform well enough. So as long as you are strong enough and able to run and ruck and meet all the standards, do all the calisthenics, then you can go at 6'2", 180 and be totally fine. But I would just strongly [00:12:00] recommend not using body weight as too much of a proxy for potential selection success regardless of how much you weigh. Next question, what are the signs that you need to take a deload week or just a few days off from training? Yeah, so I personally recommend the latter a few days off from training for most people, especially type A individuals who get really anxious about someone telling them that they shouldn't train for the next few days.

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I think it's a really good exercise, a good character builder and something that I would've really, really, really struggled with [00:12:30] back in the day. And had I done this a little bit more often as part of my absolutely ridiculous training regimen that I did almost all the time, if I had interrupted it with more few days off at a time, I would've had better results and I probably would've felt better and I'd probably feel better now. But either way, you live and you learn. Now I get to teach it. So when do you know it's time? Ideally, you are really, really in tune with your body and you can tell when things are a little bit off. [00:13:00] So a big one is losing motivation to train. It feels more like a chore. With a caveat, you have to normally be motivated to train. Basically everything I'm going to tell you, you got to be like the opposite of these things in order for it to apply to you.

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So if you're normally motivated to train and you stop feeling motivated to train and not just one session or two sessions or even a week, but it's just been a trend, then that is a solid sign, especially if it's combined with other [00:13:30] things like changes in appetite, mood disturbances, inability to focus, poor sleep. Oftentimes a pretty solid sign of this will be you fall asleep totally fine. You're super tired at the end of the night, but you wake up at 1: AM or 2:00 AM and your mind is racing. You're just restless and it's difficult for you to fall back asleep. That is a pretty good one. These things, however, can also be the symptoms of other things, not just training. So you got to have some context with it. Have [00:14:00] I been training pretty damn hard and doing a lot of volume and doing it for a long time?

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If so, then it might be a good idea to dial it back. Honestly, your body's just in a... When you train for a long period of time, high volume, high intensity, et cetera, generally your body is just going to be in a stressed out state. That's just how it is. Again, lots of things can put your body in a stressed out state, but you're kind of the common denominator. I'm doing all this training. It probably is a factor. So looking out for those [00:14:30] things, joint pain as well. Soreness can be one. Typically, after you train for a really long time, especially if you're doing the same things week to week or generally the same things, which you probably should be, you're probably not going to be all that sore. But if you find you start getting randomly sore, even though you haven't really changed much, that's a decent sign.

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But one of the best possible signs that you needed time off, and I say needed for a reason, is actually coming after you take [00:15:00] this time off. So if you take three days off, four days off, five days off, God forbid, and you come back on the back end and you feel significantly stronger and more motivated and more fresh and in les pain, maybe not the first workout back, but after a week or so of getting back into it, then you probably desperately needed that and it was a really good idea to take time off. And most people listening to this, especially if you are really, really against dialing things back and taking time off, would experience [00:15:30] that if they listened to me and did this once in a while. I would say for most people doing this like three times a year, probably four-ish, give or take four-ish days off would be a really, really fruitful thing for them.

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It's going to go in one ear, out the other for most people, but just a consideration. Next question. Advice on lifting with a newborn. I'm going through it right now with sleep deprivation. Yeah, man, I'll be joining you here in the next couple of weeks most likely whenever the little fellow decides to come. But it can [00:16:00] be tough, but at the same time, you got to just split your life down into seasons. So instead of trying to chase all these big fitness gains right now, for example, or instead of trying to chase all these professional gains or professional progress right now, your number one thing is caring for your newborn and being there for your wife, of course, too. So that being said, just because that's the number one thing, of course, that is going to be your most important thing acutely. In general, on a chronic basis, on a regular basis, you want [00:16:30] to consider the fact that if you maintain some fitness and some health, mental, physical, et cetera, you're going to be able to show up better for your newborn and show up better for your wife.

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You're going to be in a better mindset. You're also going to feel physically better. You're also going to be physically capable and you're not just throwing your health to the wayside and your wellbeing and your fitness to the wayside completely just so you can be there all the time. A lot of people will complain like, "Oh no, I just don't [00:17:00] have any time." If you have the time to see someone's post on Instagram about making the time to train with a newborn and putting the effort in and prioritizing, if you have the time to write out a response to that and also once you get rebutted, write out more responses, guess what? You have time to do something. It doesn't have to be this amazing, elaborate, super long, intensive training. And it shouldn't be because you're not going to be recovering [00:17:30] from the normal training that you would otherwise do right now because you're not sleeping as much, which is common sense, but a lot of people kind of forget about it.

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They continue to try and train as they normally are. So dialing things back a little bit A, allows you to still get it in, but B, is probably more appropriate for what you can recover from right now. But generally speaking, even if you can get three, go out to the garage a few times a day, get three five-minute sessions in, maybe do some pushups and some pull-ups at the very [00:18:00] minimum. Maybe do some air squats. Maybe you hop on an exercise bike like an assault bike or a rower and you do a hard six to eight minute just hard session where you just kind of increase the pace and duration or effort throughout the duration. Maybe you have a little bit more freedom and you can go and train. Still, unless you're training for something like selection, I've had some guys in the past who have trained for selection with newborns so it can be done.

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But if you're not in that [00:18:30] situation and you're just training for general health and wellbeing and capability and self-respect, then going to the gym is great, but you probably want to reduce your volume a little bit. I would say reduce volume before anything else for lifting. And then for conditioning, the opposite, I would reduce intensity a little bit. So you can do plenty of easy stuff even though it's more time-consuming. You definitely can still do some hard stuff conditioning wise, but that is going to be more fatiguing than going easy for longer periods of time. Whereas in the gym, typically [00:19:00] the more sets you do, even if they're a little less hard, is going to be more fatiguing than doing fewer sets, but a little bit more intense. So even if it's just three days a week, 30 minutes of lifting, you hit full body sessions, you put everything through a good solid range of motion.

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You do some pushing, pulling, squatting, hinging, et cetera, carrying, maybe some isolation movements and you get a little bit of cardio in if you can. If not, maybe get some solid step count, 10, [00:19:30] 12,000 steps a day, 8,000 steps, whatever you can fit in. You're going to be good to go. And this is not going to last forever. So even if your kid takes a while to start sleeping through the night, it's still probably only going to be a couple months where you're super duper sleep deprived and you can't really get your full training in. Now down the road, yeah, you might be a little bit sleep deprived, but you should probably have some more time to do some more training as well as get a little bit more recovery in. So [00:20:00] I am absolutely going to talk about how I manage this when I actually have the kid when he's born and I am playing a role in basically making sure the kid is alive and brought up properly.

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So more to follow on that. I don't have experience with it right now, but I will soon. And I can assure you, I can actually guarantee you that I am still going to get stuff in because guess what? It is a priority and I [00:20:30] want to show up for my boy as well as my wife as my best self. And I know for a fact that maintaining some sort of fitness regimen is a crucial part of that as well as nutrition, as well as trying to get as much sleep as I can, even if it's very much broken up and not optimal. Next question. Ultra slow eccentrics for hypertrophy over or underrated? So ultra slow eccentrics, I would consider something like five seconds, [00:21:00] six seconds, seven seconds or more. And eccentrics, for those not aware, is the negative portion of a lift or the lowering portion or where your...

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It's not always lowering, but where your muscles get longer lengthened. They go from shortened to lengthen. So think of the bench press, you're at lockout and you're lowering the bench, the barbell to your chest. That's the eccentric. Going really, really slow is overrated for sure. Slowing down for a lot of people compared to what they do right now would be underrated because a lot of [00:21:30] people are used to doing things really fast. They're used to lifting on the clock. If you have a CrossFit fit background especially, you're probably used to trying to get lifts done really, really fast. And also typically the faster your eccentrics, the more you can implement the stretch shortening cycle at the bottom of the lift and get more assistance going back up. So in other words, usually you can lift more weight. However, that rebound at the very bottom, let's say the bottom of a squat, if you go [00:22:00] way faster, let's say one second from standing all the way down, which is not crazy fast, but it's pretty fast.That bottom bounce out of the hole, yeah, you're going to be able to lift more or you're going to be able to do more refs with the same weight, but it is also more stressful on your joints.

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When you're going from very, very fast lowering or going down to immediately the opposite direction, that is a lot of shearing force on your joints, your bones. And especially if [00:22:30] you don't have the greatest movement quality or the greatest technique, which honestly applies to most people, that is a lot of wear and tear potentially down the road. And you might not feel it yet, but eventually you probably will and you're going to have to make some changes. I'd much rather someone implement a slower eccentric now. By slow, I mean something in the three-ish second range. If I had to choose one duration, it would be about three seconds. Two to four seconds most data shows is pretty solid for hypertrophy, but [00:23:00] three seconds right in the middle there is probably significantly slower than most people are used to. It's going to probably feel kind of slow, but it's really not that slow.

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It's like a normal tempo. If you watch me lift, most of my eccentrics are probably about three seconds. And one thing on that too, I wouldn't recommend necessarily for most people actually counting in their head. I see a lot of coaches, and usually these are newer coaches that just don't really know any better because they've just learned this in a textbook or something like that. They'll [00:23:30] program tempo and there's definitely a time and place for it depending on what the person's goal is. But in general, if you're training for hybrid goals or just muscle gain goals or strength goals, whatever have you, counting in your head the duration it takes you to get down, you'll see tempos like three, zero, one X or something like that. And it's the eccentric, it's the bottom pause, it's the concentric, and it's how long to spend at the top.

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It's just way too much to think about. [00:24:00] People struggle enough to do a pretty rep of a lift, let alone multiple reps, let alone multiple reps for multiple sets, let alone multiple different exercises. Trying to count all these things tempo-wise in your head is just overkill. My favorite cue is fight gravity a little bit more than you do now. Gravity or if it's not a free weight exercise, fight the negative portion a little bit more than you do now. You should feel your muscles engaged throughout that time. [00:24:30] You shouldn't really be allowing gravity to take you down on a squat or a bench press or whatever or bouncing on a bench bouncing the bar off your chest. That's not ideal at all. And it's not like your real bench by the way. So slower, good idea. Really, really slow. Six, seven, eight seconds is just overkill and it's not going to make it any more effective.

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So I wouldn't. And it's also less practical because it's going to take longer. So I wouldn't worry about it. I will say longer pauses [00:25:00] or longer isometric holds in certain lifts can be very, very beneficial. Pausing at the bottom of a bench or a squat, those can be great for A, improving your mobility, making you more comfortable in that position, as well as just really good for an accessory to enhance your squat. You don't have that momentum going, that stretch shortening cycle going down, back to up. But also things like calf raises. I talk about this quite often, pausing at the bottom of a calf raise in that stretch position is going to be [00:25:30] insanely effective for not only growing your calves, but mainly making your ankles more mobile, especially if you also dorsiflex. You drive your toes up towards your shins. So that I would consider very underrated for a lot of people.

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And again, you're going to have to use less weight. Whether you go slower on the eccentrics, but you don't pause or you go slower on the eccentric and you do pause, you're going to have to use less weight. And that's just the nature of it. However, if you start doing it and you build these good solid patterns, A, your joints are going to feel better. [00:26:00] But B, you're also going to be able to rebuild the amount of load you're using. So eventually you'll get back up to where you were and you'll also be doing it correctly and cheating less. So big win. Next question from driver to putter, what's in your bag? Let's go. Got to always have a golf question in these episodes. I'm getting more and more people following me who are interested in golf. So if you're watching this or listening to it, drop me a comment and let me know.

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If you like the golf stuff, I definitely can talk [00:26:30] a little bit about it. I'm not going to become a YouTube golfer or anything like that, but I absolutely love it. I could easily talk about golf for an hour on an entire podcast. I'm not going to do that because most people aren't as into golf as I am. But either way, let me know in the comments. Anyway, what's in my bag? So I actually will start with a bag. I just got a new Titleist bag. I hadn't gotten a new bag since I graduated the Q Course back in 2014. My gift to myself was new golf clubs and a new golf [00:27:00] bag. And I didn't get new clubs till last year. I got fitted for them just to give myself some incentive to play. And I still had the same old bag. It was a nice ping bag, but it was time for a new one.

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It was just kind of like falling apart and it was disgusting. So I got a new leather black and white Titleist bag, which I love. For balls I use either Titleist Pro V1Xs or TP5Xs. Kind of just go back and forth. If I'm playing two balls, sometimes I'll play two [00:27:30] balls and just count my first ball, but also get more practice by playing my second ball. And I'll use one of each just so I can identify them. Not that I couldn't take a marker and identify them, but I like both of those balls. And then starting with driver, so I have a Titleist GT2.

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For three wood, I have a, what is it? Tailor-made QI35. I have a three hybrid from Titleist. I have also I rotate a Titleist three [00:28:00] iron driving iron in. I don't hit that as high so usually I use my hybrid and it's a little bit more forgiving, but sometimes I will. If I'm playing a course that's really dried out and I want to be able to hit a good solid driving iron and have it roll out, then I'll sometimes use the driving iron. For wedges from four iron, let's see. Yeah, four iron to gap wedge. I have tailor-made P790s and then [00:28:30] I have two wedges, Titleist Vokey wedges 54 and 58. And then I have a tailor-made X Tor spider putter or spider X tour putter. And I think that is it. I am considering going and getting a new driver. I don't like the way...

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It could be me. It definitely could be me. And I know a lot of people who are into golf always think it's the club and I'm not blaming the club, but I have not been driving it well [00:29:00] lately. And I think the person who fitted it to me was not really all that good at what they do because I hit all my other clubs really, really well. And again, it could just be me. I might be all jacked up with my driver. Some days I do have solid driving rounds, but I just feel like I am missing too much recently to at least not try and go get fitted by someone who's more competent and hopefully hook me up with the good stuff. So thanks for asking. Next [00:29:30] question, how do I adjust my workout after a terrible night of sleep or do I just suck it up and send it?

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Yeah, suck it up and send it, dude. Now for the most part, you can go and train pretty normally. You might want to dial back a little bit of volume depending on what you're doing. Maybe not chase PRs that day if you're doing a time trial or if you're doing maxes, maybe not the best day to do it. But the fact is one bad night of sleep, and this is one bad night of sleep, not on a regular basis, but let's say you normally sleep well and you have a bad night [00:30:00] Right? You are going to perform basically the same. The main difference is your perception of it. So if you are aware that you got a bad night of sleep, which most people are, you're not going to feel as good mentally. You're also going to feel probably like you may not be able to perform as well.

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It's just like this perception that you have because you know you didn't get that good solid sleep. So if you're telling yourself that going into your training session, then that is probably going, it's definitely going to [00:30:30] affect you more negatively than what it would if you just went in believing like, "Hey, I got one bad night of sleep, but I'm still totally fine. Let's go do it. " Also, things like wearables can really throw you for a loop. So let's say you didn't even get a bad night's sleep. Let's say you got a solid night of sleep, but your whoop says that you're not recovered. You're let's say 29% recovered. Sometimes that might be a good reason to dial things back. Other times there's just so many different variables. They're never going to [00:31:00] be perfect. And maybe you're feeling really good. And maybe if you go and train and you warm up a little bit, you're going to find that you get a really good training session in and then you get some good recovery afterwards.

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If you look at your numbers, whether it's your recovery score or your sleep or both, oftentimes they're both kind of crappy. When one's crappy, the other one is not always. But if you look at that and you just let it get to you and you make your decisions, you determine whether you're going to go hard or do certain things based on what your watch is telling you, [00:31:30] it's not a really good way to go about life. It's just way too much majoring in the minors. People have been performing to very, very, very, very, very high levels and recovering and thriving athletically for decades and decades and decades way before these smartwatches and whoops and oar rings came out. Not to say that these are completely useless and for certain people they can be great. They can be really good teaching tools, eye-opening tools [00:32:00] like, oh my God, I didn't realize I was sleeping so poorly, or I had these terrible, terrible habits, or I didn't realize how much drinking two beers before I went to bed raised my heart rate and lowered my HRV and worsened my sleep.

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That can be great. But if you're getting too into the weeds with them, too tied up in the numbers, and you're the type of person that just overanalyzes things, which is very common in type A individuals, then I would recommend either not using it or maybe every few days in the evening you'll look back [00:32:30] at your data from the last few days. Instead of waking up and as soon as you get up, you check it. A lot of people have this anxiety about going to sleep. They almost treat it like a competition with themselves. They go to sleep like hoping and thinking and praying that they have good numbers in the morning. That is not how it should... Those tools are not meant to be used that way. So you want to look at things objectively and if you find that it bothers you to look at it in the morning, then I would look at it every few days [00:33:00] in the evening and make your future decisions as far as what to change, what to implement, potential lifestyle interventions based on that.

(00:33:11):

Not, "Oh no, I'm 25% today. I'm just going to suck at everything and I'm not going to train because I don't want to hurt myself or overtrain." That is missing the forest for the trees. Next question. Is it advisable to use Vivo barefoot shoes on easy runs to teach good form? It could be. I [00:33:30] would say you'd be better off going barefoot or using barefoot shoes for something like strides. Because the thing is with even an easier long run, and don't get me wrong, you can do this if you work your way up to it, but let's say right now you're doing three 30 minute runs a week and you are doing them all in regular running shoes and then you switch to vivos. Even if you switch to vivos for one of those runs, you're opening yourself up that first week to some serious stress.

(00:33:58):

You want to really, really, really start [00:34:00] late. Aditionally, if you're going along for continuous 15, 20, 30, 45 minutes, you don't really have a lot of outs as far as, "Oh, I'm a little bit banged up or this doesn't feel great. What do I do? " You're far away from your house. Yes, you could stop and walk and walk all the way back, but I would much rather use running shoes for their intended use for most of your runs and do some things like strides with your vivos. So maybe [00:34:30] even you do an easy run and you wear your running shoes for it and then you throw your vivos on after and you do like eight 30 second strides after. And use that time to really dial in your running form and that can transfer over really well if you're mindful of it and intentional and consistent with it.

(00:34:47):

I can really transfer over to your regular running. So the main reason going barefoot or very minimalist shoes is a good idea to kind of teach form is because [00:35:00] it's kind of self-correcting. So if you're running with terrible form, you're just smashing your heel into the ground with vivos on, it's going to be really, really painful. You're immediately going to notice it. So it's going to encourage you to probably shorten your stride a little bit and increase your cadence a little bit, which therefore will result in a byproduct of you landing more midfoot. And that's going to be a good thing for not only injury prevention or at least mitigating injury risk, but also for making you [00:35:30] a more efficient runner and a prettier runner. All these things are really, really good. So again, if you want to, you definitely can work your way up to it, but it would be kind of a little bit of an exercise in futility for most people to just do their easy runs in vivos.

(00:35:46):

I'd much rather most people do most of their running in running shoes, maybe throw some vivos on for strides. And to be honest, you could use your vivos for pretty much everything else. I basically live in [00:36:00] vivos unless I'm running.

(00:36:03):

Or golfing. I don't wear vivos golfing. That's about it. So I think it's a really good thing to implement as far as regular footwear, but I wouldn't go too crazy with the running with it for most people. Next question, you posted about a client hurting lower back before SFAS and still passed. How? So lower back, I mean the back in general is just a very, very complex part of the body and not every back injury is created equal. [00:36:30] So his back injury was pretty significant and debilitating, but he was able to rehab it enough to where we could get a very abbreviated selection prep in. I have never had a client where I increased volume and intensity at the rate that I did with him, mainly because we just had to. He only prepped for, I want to say like seven weeks, maybe six weeks.

(00:36:53):

But before it's not like he had a great base before that, he was messed up before that. So he was injured and then about [00:37:00] seven weeks out, he got the clearance to go ahead and start prepping for selection. So it was definitely a crash course and he's a very, very gifted individual as far as athletics and just natural ability. For example, if he had not been injured and we got a full train up, he would've been like the top dog in one of the top dogs, if not the top dog in most things at selection. But either way, he got to where his back wasn't enough of [00:37:30] a burden and enough of a limiter for his ability to go and perform at SFAS. Is everyone going to get there? No, because some back injuries are very severe and they might be seriously debilitating. You might not even be able to get a waiver because of the nature of your back injury.

(00:37:47):

Again, they're just really, really complex. Oftentimes so complex that there are professionals, like people who all they do is study the back, like Stu McGill is one of the well-known ones. They still don't have [00:38:00] everything figured out. They are still perplexed at certain cases. So for example, someone may have on imagery like an MRI or whatever, a completely jacked up back, absolutely discs, bulging, whatever have you. And they may feel perfectly fine. Lots of SF guys that don't really have back pain. Most guys do have some back pain, but guys that are a little bit less limited by their back pain, if you look at their back on imagery, if you look at my back, especially my upper back and my mid-back, [00:38:30] like my T spine, it does not look good. It looks like a soup sandwich. But my T spine bothers me a little bit.

(00:38:37):

These guys' back might bother them a little bit, but nowhere near as much as what you would think it would on imagery. And it's not because I'm super tough or these guys are really tough. It just doesn't present as the same amount of pain or the same type of pain or the same severity of pain that it would for other people with similar issues. Conversely, [00:39:00] some people have absolutely nothing on imagery. Their back looks absolutely perfect, but they are in serious pain and they're experiencing dysfunction and it's limiting their lives and their performance. And they're not lying. It's not like they're lying about the pain. They're actually in pain, just nothing is showing up. So that should show you that's just one example of the back being a very, very complex thing and why not all back injuries are created equal. And some people can go [00:39:30] with a somewhat jacked up back and do well at selection.

(00:39:33):

Other people can't. Next question, what is your take on large dose creatine supplementation to combat concussions and sleep deprivation? So concussions, it would be a really good idea. If you're in the military and you're deployed and you're on a regular basis going and putting yourself in harm's way, like you could get blown up or maybe you are just eating charges all day, eating charges, basically door charges, et cetera, [00:40:00] that go off if you're doing like CQB or whatever. Those are like little mini TBIs. They're not going to really jack you up, ring your bell, make you forget things. But over and over and over again, they absolutely do add up. Even weapons going off, especially if you don't have ear pro, but just in general, those are little tiny mini TBIs that can add up. But let's say you're going out on missions and you have a legit chance of getting blown up or getting thrown from something, falling from something, or maybe you're jumping in and [00:40:30] you never know how landing's going to go.

(00:40:31):

Then upping your creatine dose beforehand would be a really good idea. And if you've already gotten a TBI or a concussion of some kind, I would strongly recommend listening to your doctor, definitely listen to your doctor or your medic or whoever's in charge, but you could also increase your creatine dose up to 20, 30 grams a day. As far as the sleep thing, yes, it can acutely mitigate some of the perceived effects [00:41:00] of sleep deprivation. So what does that mean? You're still getting the negative health consequences of poor sleep. So if you hear like, "Oh, I can just take creatine and I'll function better and I'll just cut two hours off my sleep every night," that is not it. You're still going to suffer serious consequences of sleep deprivation, long-term sleep deprivation. However, if you have a bad night of sleep and it's a once in a while thing [00:41:30] and you take maybe double your creatine dose, 10, 15, 20, maybe up to 30 grams of creatine that day, and I would not take them all at once.

(00:41:38):

I'd split them up. But if you do that, you might feel a little bit better. You might be able to cognitively perform a little better. You might be able to focus a little bit better. You might feel a little better physically, but that's really the extent of it. So it's definitely worth doing if you have a bad night of sleep, give it a whirl increase your creatine dose and see how it goes. But it's not like [00:42:00] this get out of jail free card that a lot of people think it is, mainly because it's poorly communicated. A lot of people say, "Oh, just take creatine and you can negate this bad night of sleep." Kind of, but not really. You're still getting the effects. And honestly, creatine is just affecting certain systems. It's not affecting everything. It's not going to affect your hormones to a measurable extent.

(00:42:24):

So there's that too. Not a free for all, I'm just going to sleep less and take creatine [00:42:30] and I'm good to go. Next question. Are temperature controlled mattresses worth it for recovery and better sleep? I think a thousand percent. In my opinion, and hopefully I can drive this point home in a way that allows you to think that I might be right. In my opinion, investing in sleep quality enhancing things or supplements or whatever interventions is the number one thing you could possibly invest in, [00:43:00] in life. Every single bodily function, every single organ system, basically everything is better when you sleep really well. And it is worse when you sleep poorly. Your long-term health is better. Your mental health is better. Your physical health, your performance, your recovery, your hormones, you're just going to feel better all the time. You're going to look better. You're going to be able to make better food decisions.

(00:43:26):

So sleep is like this big massive meta [00:43:30] activity that bleeds into pretty much everything else. Bad sleep, you're going to perform worse, you're going to not live as long and you're not going to feel great. Good sleep, the opposite. So if you can purchase something that is going to enhance your sleep significantly, which in my experience and many people's experience, the eight sleep mattress topper is just that. I sleep way, way better, objectively way better than I did prior. And before that I had a chili pad, which is similar, but [00:44:00] it just stays at the same temperature the whole night. The eight sleep, based on what your body temperature normally does throughout the night, it will change temperatures. So when I go to bed, it's really cold, especially this time of year. I put it all the way down max cold and then it warms up a little bit throughout the night.

(00:44:14):

And then as I'm getting close to waking up, it starts to warm up a little bit and that kind of helps me wake up. And I think it's amazing. Now, it's definitely not cheap, but you're going to spend pretty much every night unless you travel [00:44:30] all the time. But generally speaking, you're going to spend most nights in your own bed. And again, that eight hours, that nine hours, seven hours, whatever it is, is the most critical time of the day to A, push yourself forward or B, limit yourself. That is literally when you choose to sleep poorly, which I'm not saying not getting one of these is choosing to sleep poorly, but when you choose to not prioritize sleep, you are limiting everything in your life. When you choose to prioritize [00:45:00] it, you're boosting or augmenting everything in your life. So if there's something like this that can help significantly, I think it is definitely a worthwhile investment and it lasts for a really long time and their customer service is awesome.

(00:45:14):

And there's a bunch of different options. You can get either the mattress that has it built in or you can get the topper. We have the topper. And I think it's one of the best things I've ever purchased hands down. And I am not affiliated in any way with this company, eight sleep. But here's [00:45:30] the deal. Scientifically speaking, this is not like my opinion, this is science. The human body has to cool off in order to... Your core temperature has to reduce for you to get into a deep sleep and a really, really beneficial deep sleep. You might notice if you ever go somewhere and a house has no AC or maybe your AC is broken for a period of time or whatever have you, maybe you're camping. If it's really hot, [00:46:00] you're going to have difficulty getting good sleep. You're just not going to sleep great.

(00:46:04):

But even if it's a little bit warm, low 70s, low 70s is a little bit too hot to get great sleep in as far as the ambient temperature. But the ambient temperature matters a lot less if you have a mattress topper, a cooling mattress topper, because it will cool off your core temperature, you're under the covers, it kind of traps all that in. And you can also experiment with it. Not everyone's going to want to start on max cold [00:46:30] like I do. Some people might. You can see what you like the best and the app will give you feedback as far as what is improving your sleep most versus what you might consider working on or consider changing about your settings. And it is freaking amazing. But again, your core temperature has to drop one to three degrees Fahrenheit for you to get into that really restful deep sleep.

(00:46:54):

And deep sleep is where most of your recovery occurs, your physical recovery. So part of this question was recovery/sleep. [00:47:00] The two kind of go hand in hand. Deep sleep, recovery, got to cool off a little bit. That's why it's really nice to A, put your temperature, your thermostat on something lower than ideally lower than 70, even better, 65, 66, especially if you don't have a mattress topper. If you do, you can raise that up a little bit. But also you can take like a warm shower and you get out of that warm shower, not a hot shower, not a cold shower, you [00:47:30] get out of that warm shower and it kind of reduces your body temperature a little bit and it allows you to get into that nice restful deep sleep, which is what occurs mostly. Most of your deep sleep is going to occur early in the evening.

(00:47:40):

So to answer your question, yes, I think it's very, very much worth investing in. And it's not a make or break thing, but if you break it down the way I did instead of just looking at it, oh, this is a $3,500 cost. It is not a $3,500 cost. It's an investment that [00:48:00] is going to make you a better, more effective human being. Honestly, it's probably going to make you able to function better and do your job better, which down the road may have implications on your income anyway. So it might pay for itself. For me, it is absolutely paid off financially and I could pay for, I would willingly pay way more than I do pay for it in order to get the returns that I've gotten from it and will continue to get. So you have my [00:48:30] strong recommendation to get it, but it's on you whether you choose to go with it.

(00:48:35):

Next question. How do you know if your glycogen stores are topped off based on carb numbers or by feeling? You could do a little bit of both, but for the most part it's going to be based on numbers because everyone, most people are just not in tune with their body enough to know whether they're fully topped off or not. And also it doesn't really matter whether you're fully topped off or like 95% topped off or you go a little overboard. Ideally you want full glycogen [00:49:00] stores, but again, you can perform totally fine if you're a little bit under topped off. Most of the time most people are going to be under topped off. If you're going into a really important event, doing the carb load properly, which most people don't do, but you eat really high carbs, really low fat, really low to moderate protein.

(00:49:17):

And you do that for depending on how long the event is, you might do it for a day prior, you might do it for two days prior, et cetera. But for the most part, as you go about your general training and your general eating, you're not going [00:49:30] to be completely topped off glycogen wise all the time and that's fine. Ideally, you calculate your maintenance, you calculate how many carbs you need, you calculate how much protein you need, how much fat you need, and then you eat that for a period of time and make adjustments based on what the results are. So you can use the mirror, you can use the scale, you can use your subjective, the way you feel subjectively as far as energy pumps in the gym, higher intensity training. Those are going to be the most carb relevant or most glycogen [00:50:00] burning types of training.

(00:50:02):

And then you titrate up or down based on that. So I mean, ideally you have a professional that is doing this for you behind the scenes. This is what I do with my guys. But in lieu of that, just getting your nutrition in order, which I've talked about several, several times on the show, I would probably go and listen to episode 207 with Cody McBroom. That's a really good nutrition masterclass. But also I have a couple, actually I have three articles on my website. I'll try and link them in the [00:50:30] description that talk all about how to determine why you need more carbs, why almost everyone listening to this, unless you've been listening for a while and you've actually taken my advice, but why almost everyone needs more carbs than they're eating now and less fat. Typically guys eat way too much fat or people in general eat way too much fat as well as how to determine how much you need as far as calories, protein, carbs, fat, and a little bit about how to cycle them, which is pretty relevant to this question.

(00:50:59):

Ideally [00:51:00] around your training, you have more topped off glycogen sores. So what does that mean? Eating some more carbs around your training, maybe eating a little bit less carbs away from training. So that is how I do it. But I wouldn't overthink, get way into the weeds like, am I topped off or am I 95% topped off or 97% topped off? That's a little bit overkill. It's definitely overkill. And also lastly, you can consider some intra workout glucose as well. That's just like circulating form of carbohydrates, quick sugars [00:51:30] that you can use for energy. It'll delay a little bit how long it takes you to tap into your glycogen stores as well as give you a little bit of a mental edge, especially if it's like a fruity flavor. They've done studies before where they gave two groups a intra-workout drink. One group was told to drink it and swallow it.

(00:51:48):

The other group was told to switch it around their mouth and then spit it out. And the group who spit it out didn't swallow any of it, didn't get any of that glucose, still perform better. So your perception [00:52:00] or the way you perceive what you're consuming around training mentally can give you a little bit of a boost as well as intraworkout carbohydrates can also, they will make you start recovering faster and they'll kind of blunt the stress response of that training session. And lastly, glucose is the brain and the nervous system's preferred fuel source. So it'll make you more effective at your brain and nervous system communicating with muscles, getting feedback, et cetera. [00:52:30] So glycogen is definitely important, but I would not get too down into the weeds with it. Next question, we'll do two more. What SPF do you use when you're walking around shirtless for prolonged periods?

(00:52:44):

I don't use sunscreen when I go for walks. I'll use it sometimes when I'm golfing on my neck and my ears and my nose and under my eyes. And I use the stuff that turns you white like Casper, the zinc-based stuff, because most sunscreens are full of chemicals that are not great [00:53:00] for your endocrine system in particular, your hormones. The vast, vast, vast majority. If you get some good titanium or zinc-based sunscreen, the stuff that turns you white, you can't really rub it in, then you're in a much better spot than getting banana boat or something similar. But when I go for walks, I don't use it. I'm much more of a believer in progressive exposure to the sun. If you're covered up with sunscreen every single time you go out or some people will do it if they have any chance of going out.

(00:53:29):

Other [00:53:30] people will wear sunscreen all day and they spend almost all day inside. It's like part of their cosmetics. Blows my mind. But either way, when you just like any stress that you're giving your body, like training stress, let's say the first time you go train and you do way too much, you go way overboard, you do too many sets, let's say of squats, you're going to be super sore and messed up for several days. You didn't do that right. Your body's just going to be stressed and barely able to recover. That's like going [00:54:00] out without having had any sun recently and getting burnt. Not a good idea. However, let's say the first time you do two sets of squats and then you recover from that, maybe you're a little sore, but not too bad. Next week you do three sets of squats. Recover, maybe you do the following week, three sets of squats and a set of reverse lunges or something like that.

(00:54:22):

Slowly but surely you are exposing yourself to more stress and your body's adapting to it and it's not putting you well over your capacity. I [00:54:30] look at sun exposure the same way and this might piss people off and a dermatologist may not agree with it, but to me mechanistically and to other smart people, it makes sense. You get a little bit of sun one day. Then the next day you go get a little bit more sun. Then the next day you go get a little bit more sun. You're building your skin's tolerance up to that sun. Also, you're getting all the benefits of direct sunlight that is not impeded by SPF. The multitude [00:55:00] of different sunlight benefits, not that SPF blocks all of it, but it definitely reduces the impact and makes the sun a little bit less beneficial. But over time you're exposing yourself to a little more, you get a little more resilient, your body doesn't really get burnt unless you go way, way overboard, which I mean you can avoid doing that or you can put sunscreen on if you can't avoid the sun, but you just build that tolerance and therefore you almost never get burnt.

(00:55:28):

I don't get sunburnt [00:55:30] in the summertime because I am just exposing my skin a little bit more and a little bit more over time. And some days it might be a little less. Other days it might be a little bit more. It's not like this I don't have this perfect plan out or this exact progression, but I critically think about it. I have some common sense and I get out of the sun. I will sometimes choose a shadier route where I'm only in the sun for certain periods. Other times I'll choose a sunnier route because I want to get more sun and I just go from there. [00:56:00] I don't lather up honestly almost at all. So again, not saying that you should just go get cooked, but most people honestly who get skin cancer are the type of people who almost all the time wear sunscreen and/or almost all the time just stay inside and don't get any sun.

(00:56:17):

And then once in a while, every so often, maybe a couple times a year, they go and they get cooked and they have these ridiculously red sunburns and it is not a good look. And then because of that, because [00:56:30] people like that get skin cancer, a lot of people think it's because they are exposing themselves to the sun without sunscreen. It's not that. It's because they're exposing themselves to the sun without sunscreen and they are just not ready for it. Their body is nowhere near ready for it and they go way, way overboard like doing 10 by 10 squats when you haven't trained in six months. So that is my take on sunscreen. Next and final question. If cutting but still a higher body fat percentage, is a refeed day helpful [00:57:00] or no? Yes, it definitely is. It kind of helps. There's a lot of different benefits to a refeed day.

(00:57:05):

And by the way, most people don't do refeed days properly. They'll just go off the rails and do a cheat day. But a general refeed day for most people, I actually just did one. It was right around the time I was doing this Q&A so that's probably what sparked this one. But for refeed days, you want to reduce your fat very, very low. You want to eat very low fat, not a sustainable amount of fat. So it might be for me, I ate like 20 [00:57:30] grams of fat on my refeed day. You also want to reduce your protein. Not crazy low, but you can reduce your protein pretty significantly because you're going to be in a calorie deficit and you're going to be in a massive carb, sorry, a calorie surplus and you're going to be in a massive carb surplus, which can be protein sparing, just means you don't need as much protein.

(00:57:47):

So really high carbs, moderate protein, low fat. And what you basically are doing it for is one, it's a mental break from eating in a calorie deficit for a long period of time. So that's nice. You get just a day where [00:58:00] you get to go to pound town on carbs. You want to keep them clean, that is another one. Keep the foods ideally the same exact foods you normally eat, just more of them because otherwise it's going to destroy your gut. It's not a very good idea at all. You want to have very, very clean, fast digesting carbs. But another one is it will kind of slow down the metabolic adaptation. So if you're doing this on a regular basis, let's say every week or every two weeks, depending on the person, usually if you're a little fatter, doing it less often would be a solid idea.

(00:58:30):

[00:58:30] If you're leaner, doing it more often, I'm about to start doing them every single week, but I'm also sub 10% body fat. But either way, when you do them somewhat regularly, it'll make it so that your metabolism doesn't adapt quite as much, down regulate quite as much, and it'll make it so that you can eat more food and still be in a deficit for longer. That is a very, very simplified explanation, but it is kind of what's going on under the hood. It'll also improve your thyroid transiently. The few days after you do [00:59:00] it, your thyroid's going to function a little bit better, which is a really good thing. If you've been in a deficit for a while, you might feel a little bit cold all the time. And that is usually a sign that your thyroid's a little bit underperforming. So giving it that little boost for a few days can at least make you feel a little bit better for a couple days.

(00:59:20):

Of course, it's not like this never ending thing if you just do one refeed day. Another great benefit is you have awesome workouts the next few days. So if you've been a cut for [00:59:30] a long time, you might notice that you're not really feeling great in the gym. Maybe you struggle to get pumps, maybe your lifts are going down. All normal stuff later in a cut. This shouldn't happen immediately, but it is pretty normal later in a cut. And for the few days after, your glycogen stores are going to be so topped off, honestly over topped off and you're going to go and have sick workouts and get sick pumps and look ridiculous. The main reason I did the most recent one is so I could look really [01:00:00] Really ripped for and jacked and vascular for a photo shoot. You're going to look crazy. That's another, I guess, benefit you can use it around whether you're going to the beach or you're taking photos.

(01:00:10):

I was just taking marketing photos for TTM and I looked pretty insane. So I think that basically wraps up the benefits. Just again, make sure the foods are clean. Don't start with as many carbs as I do on a refeed day if you've never done it before. This most recent one, I had 809 grams of carbs. [01:00:30] My next one I'm shooting for 900. The following one I'm shooting for a thousand. If you start with that, you might be in for a world of hurt depending on what you're used to eating. So I would start at something like 500 or 600. Honestly, for a lot of people, that is a very high carb day. For a lot of people that are training for performance, I would say that's something they should do on a regular basis. But assuming you're cutting, you're probably not eating 500 grams of carbs.

(01:00:55):

That might be like double what you normally eat and that's totally fine. So [01:01:00] make sure they're clean. Make sure you eat at... I recommend eating at regular intervals and not having massive, massive boluses. You might feel a little bit sluggish after that. My most recent one, I messed up a little and I basically had to eat half my carbs for the day in the evening because I just got carried away with work and I'm able to do that. I'm just very used to eating massive doses of carbs at the same time and I've got really good metabolic health. But for most people, spreading them out, [01:01:30] having 80 to 100 grams of carbs six, seven, eight times a day would be way better than having 200 grams of carbs three or four times a day. And again, digestion is massive. Make sure you're eating really easy digesting foods.

(01:01:44):

I would strongly recommend, honestly, the only reason I'm able to do this pretty pain free is rice and grinds. I have probably on most high carb days, I have 400 grams of carbs from rice and grinds alone. And if you want to try those out, they're very, very easy digesting. [01:02:00] If you have a high carb day and you do a bunch of oatmeal, you're not going to feel good because it's high in fiber. Not that oatmeal's bad, but there's a limit to it and some people don't handle it well. I don't. But either way, if you want to try rice and grinds for 10% off, there's a link in the description. Highly recommend almost everyone, everyone that I turn onto it hits me back up and is like, "Oh my God, this is life changing. I'm never going to eat regular cream or rice again and I'm probably never going to eat oatmeal again." [01:02:30] So that is it for today, guys.

(01:02:33):

Thank you very much for the awesome questions. And if you're still around, appreciate you watching the whole episode. I will be back soon with another episode. Till then, terminator out. I