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it’s time to answer some comments some of the top comments from last week the week of October 22nd so this is a new thing that I’m doing answering questions from the week before to make sure that I get a full summary of the things that I talked about cuz sometimes I leave things open ended and people want a little bit more of a concrete answer so what I’ve got here is I’ve got some of the questions that people have asked and I’m gonna go on down the list I’m gonna give you some good solid answers so let’s rock and roll the first video that I want to reference was one that I posted up last week it was called do squats increased testosterone so it was a great video broke down everything about how squatting does actually affect your testosterone levels temporarily but not necessarily over the long term which of course raised some questions so demon off asks how do we stimulate long term protein synthesis if our hormones go back to normal after a workout well that’s just the thing is protein synthesis stays elevated for like 24 hours so you really if you workout and your protein synthesis stays elevated for 24 hours and then starts to drop on average if you’re working out two days on one day off two days on one day off you’re going to be in a situation where your protein synthesis is elevated for a pretty good amount of time so just because it’s slightly more elevated right after your workout doesn’t necessarily mean that it’s not elevated the rest of the day in fact the whole eating right after a workout thing is a complete myth your protein synthesis stays almost exactly as elevated 24 hours after I worked out as it was 20 minutes after a workout so it’s really a very negligible difference it’s just a couple percent so you’re fine as long as you’re training consistently that’s the thing training consistently is the most important thing next question comes from Gary Denning it says Thomas I’m not sure if I totally understand this then we are eating the right foods and doing weight lifting right and weight lifting only increased our testosterone for a short time how do we raise our testosterone over the long haul getting our numbers up to a good count then well the first thing is consistent training with full body exercises so that you’re getting all that grouped in okay but also diet diets the biggest thing and that’s what I always talk about from the ketogenic side of things intermittent fasting has tremendous effects on testosterone but also keeping inflammatory foods out of the mix so I have a lot of videos on specific foods that are very inflammatory so lots of glutens a lot two grains things like that you’re gonna want to reduce those so anything that we can do to sort of cement or freeze the effects of a workout as far as testosterone goes is what we want to do we also want to keep estrogen levels low so I recommend that you check out some of the videos that I have on estrogen modulation so keeping Sawyer keepin soy low keeping some of those things out of the equation and taking in a lot of broccoli and cauliflower to increase the D Ndola methane dim in your body Curtis G says so as this video suggesting that we do whole body with a little bit more volume over the course of the week so if you’re training full body you’re not going to be working a lot of volume for one particular body part you’re going to be hitting it consistently with lower volume every day or close to every day which in my opinion stimulates more testosterone and allows you to burn more fat too so personally I would go that route again the next video that I’m going to answer questions on this one was called sugar and carb withdrawals how to bounce back it was just about how you feel sick and how you go through withdrawal symptoms after you come off of sugar it’s a pretty normal response so there’s some good questions here Tiger Trench TT says I want to know what are some healthier high energy foods I need high energy for my work and I’m stuck binge eating sugary foods yeah sugars just gonna cause you to spike up and fall down honestly the biggest key is keeping your blood sugar stable you don’t need big spikes and energy you need consistent energy so whether your blood sugar is at a moderate level or even a somewhat low level I would honestly say that consistency is gonna be the best thing so even if you’re on a keto diet your blood sugar is never really going super super low your blood sugar never goes down to zero you just want to keep it even so just avoid the spikes cuz that’s the only way that you’re gonna fall low so what I would recommend if you are someone that’s eating carbs is try to keep the cards somewhat out of the equation surrounding when you need to use your brain because honestly over time you’re gonna allow yourself to develop a nice balance and homeostasis then you only need to add some carbs in maybe when you’re working out or something like that or not at all alright next question comes from Pietro Mehra he says what about sugars from fruits etc does that have the same effect or are we talking about just sugar out of the foods now fruits gonna have the same effect for sure so fruits are using what it called fructose and fructose can be very detrimental if we have too much so fructose goes through something known the active transport chain it goes on a different glute transporter which means it goes directly to the liver so it’s very very easy to sort of overdose on fruit and put yourself into a high blood sugar state so some people will say that their lower glycemic or their healthy because they’re natural but no you can still have withdrawals from fruit to definitely fructose still somewhat goes through the same pathway it just gets there a different way next question kg says I’m on the keto diet and I stopped the sugar completely but I’m not sure if I can eat a piece of toast or bread daily or if it’s not allowed and what are the carbs that I can take in on a keto diet yeah that’s a good question and actually you do a full video on this at some point definitely keep the toast out of the equation I would say the carbs that you would be okay to have would be a very very small amount of honestly and even though it’s somewhat contradictory of what I just said small amount of berries okay I would say like 1/4 cup of blueberries quarter cup of strawberries if you really feel like you need some of those carbs but quite frankly if you just go cold turkey you’ll be a lot better off a little bit of carbs here and there aren’t gonna hurt but you just want to keep it under you know that 2025 gram carb mark of actual carbs themselves you’re gonna have extra carbs that come in from fibers and stuff like that chickpeas are a great way to sort of get that starch without actually kicking yourself out of keto so another like quarter cup half cup of chickpeas perfect so this next video was fast versus slow reps which is better for muscle growth so in this video I was talking about the eccentric contraction and it concentric contractions so concentric when you’re curling a weight or you’re actually flexing the muscle the Easton trick when your weight is overcoming the force of the muscle all right so Keith Klein asks can you give an explicit summary advice for building mass and strength regarding this topic long in the short of it Keith you want to be focusing on the e centric phase okay focus on negative reps and you’ll build more muscle plain and simple just from a biochem standpoint what it does with the heat shock proteins you’re gonna be better off that’s all there is to it Henry R is this concept of one of the reasons that saunas after a workout helps in recovery time yes it’s also why saunas actually help with the adaptation to stress and make it so that you can actually adapt to a workout better it’s again those heat shock proteins same heat shock proteins that are released when you go through any kind of eccentric movement those same ones that are released when you’re in a sauna so yes dawn blossom says what is a nice Andric movement you keep saying it at the end of your video doesn’t mean a negative radical positive rep should I go fast or slow eccentric is the negative rep it is the negative rep now eccentric focus training doesn’t necessarily mean that you’re doing slow negatives it just means that you’re focusing more on doing the negatives than you are on the positive so basically you could still be doing a normal speed on your negative rep but you might have someone help you with the positive so like buddy curls are a perfect example buddy curls are where you like you have two people that are doing curls the person standing in front of you helps you with the bar up and you just do the negative negative contraction point is if you’re trying to build some muscle the negative reps are where it’s at not to say the positives aren’t important but the negatives are very very big when it comes down to hypertrophy all right let’s get into the next video this one did really well ok it was the magnesium and blood pressure video so magnesium and blood pressure how does magnesium affect blood pressure video talking about how magnesium specifically works upon the arterial walls and relaxes the muscles and relaxes those cells so is really good video you should check it out if you haven’t already Sergio Trejo asks what foods are high in magnesium yeah a lot of veggies so we’re talking spinach we’re talking about choy we’re talking broccoli those are very very high also almonds are very very high in in magnesium it’s pretty hard to get it from foods though it’s kind of leads me into the next question actually moans e-marketing says is it possible to consume these doses by eating vegetables or foods so we actually did a study on this for fun and we took a look at what it would take in the way of almonds to get your daily recommended value of magnesium it ended up being like a few thousand calories worth of almonds to get your daily recommended value so the point is is that most of our nutrients or most of the foods overeating are so deprived of minerals now from the way that we’ve harvested it’s very difficult so I would not game on that magnesium is one of those things where suffice it to say we’re in a situation where we almost have to be supplementing that and potassium as well in my honest opinion ian’s animate says he asked this question so are magnesium supplements advisable Magne is magnesium glycinate the best kind yes magnesium supplements are advisable I don’t condone a lot of supplements but I would say that magnesium is one of the ones that is always with me no matter what chelated glycinate is great that one gets into your brain really fast so that one’s great if you need to relax if you’re stressed out if you need to chill I’m a fan of dye magnesium malate dye magnesium malate is another chelated form but the dye magnesium a late portion allows us to digest a little bit slower and works really well there’s one other unspecific question that I wanted to answer because I thought it was a really good one Shannon says in one video you said that whey protein is bad for the keto diet and can throw you out but in another video you said that how they way straight after a high weight training can force glycogen into the blood for muscles to move for quicker repair I’m a little conflicted after both of these totally understand you know I put out a lot of videos so sometimes there’s pieces of them that seem like they conflict but there’s almost always an explanation I mean occasionally someone will watch an old video where there’s new research that comes out that overlaps it and actually supersedes that but by and large it’s usually just just need some explanation so in this case whey protein can be bad for a keto diet because it spikes your insulin you just want to be careful it’s the leucine the specific amino acid so I don’t recommend consistently having whey protein because it’s such a high insulin spike so go for P protein or whenever possible but yes the one time that whey protein would be okay is right after a workout because you spike your insulin and allow the protein you get into storage faster now again take it up with a grain of salt I’m not a big fan of weigh because it upsets my stomach and there’s a lot of other reasons but it’s not going to kick you out Aikido if you’re doing it in moderation I just know a lot of people are having whey protein like 2 3 4 times per day to get extra protein in not the way to go on keto protein can be low on keto you’re all good to go so that wraps up this week’s questions I’m gonna do the same thing again next week so we can answer some more questions and get some solid solid advice over to you guys if you have ideas for future videos this is the video to post them in because we’re gonna monitor this videos comment section like crazy so I’ll see you in the next video [Music]
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Answering Comments from Week of 10/22/18 – Thomas DeLauer
It’s time to answer some comments. Some of the top comments from last week, the week of October 22. So this is a new thing that I’m doing, answering questions from the week before to make sure that I get a full summary of the things that I talked about because sometimes I leave things open-ended and people want a little bit more of a concrete answer.
So let’s rock and roll. The first video that I want to reference was one that I posted up last week, it was called “Do Squats Increase Testosterone?” It was a great video, it broke down everything about how squatting does actually affect your testosterone levels temporarily but not necessarily over the longterm which of course raised some questions. Dima Knopf asked, “How do we stimulate long term protein synthesis if our hormones go back to normal after a workout?”
That’s just the thing is, protein synthesis stays elevated for 24 hours. Really if you work out and your protein synthesis stays elevated for 24 hours and then starts to drop, on average if you’re working out two days on, one day off, two days on, one day off, you’re gonna be in a situation where your protein synthesis is elevated for a pretty good amount of time. Just because it’s slightly more elevated right after a workout doesn’t necessarily mean that it’s not elevated the rest of the day. In fact, the whole eating right after a workout thing is a complete myth. Your protein synthesis stays almost exactly as elevated 24 hours after a workout as it was 20 minutes after a workout. It’s really a very negligible difference, it’s just a couple percent. So you’re fine, as long as you’re training consistently. That’s the thing, training consistently is the most important thing.
The next video that I’m gonna answer questions on. This one was called “Sugar and Carb Withdrawals: How To Bounce Back”. It was just about how you feel sick and how you go through withdrawal symptoms after you come off of sugar. It’s a pretty normal response. There’s some good questions here. Tiger TrenchTT says, “I want to know what are some healthier high energy foods? I need high energy for my work and am stuck binge eating sugary foods.”
Yeah, sugar’s just gonna cause you to spike up and fall down. Honestly, the biggest key is keeping your blood sugar stable. You don’t need big spikes in energy. You need consistent energy. So whether your blood sugar is at a moderate level or even a somewhat low level, I would honestly say that consistency is gonna be the best thing. So even if you’re on a keto diet, your blood sugar is never really going super, super low. Your blood sugar never goes down to zero, you just want to keep it even. So just avoid the spikes because that’s the only way that you’re gonna fall low.
What I would recommend if you are someone that’s eating carbs is try to keep the carbs somewhat out of the equation surrounding when you need to use your brain, because honestly, over time, you’re gonna allow yourself to develop a nice balance in homeostasis. Then you only need to add some carbs in maybe when you’re working out or something like that, or not at all.
This next video was “Fast versus Slow Reps: Which Is Better For Muscle Growth?” In this video, I was talking about the eccentric contraction and the concentric contractions. So concentric, when you’re curling a weight or you’re actually flexing the muscle, the eccentric when your weight is overcoming the force of the muscle. Keith Klein asked, “Can you give an explicit summary and advice for building mass and strength regarding this topic?”
The long and the short of it Keith, you want to be focusing on the eccentric phase. Focus on negative reps and you’ll build more muscle, plain and simple. Just from a biochem standpoint, what it does with the heat shock proteins, you’re gonna be better off. That’s all there is to it.
That wraps up this week’s questions. I’m gonna do the same thing again next week so we can answer some more questions and get some solid, solid advice over to you guys. If you have ideas for future videos, this is the video to post them in because we’re gonna monitor this video’s comment section like crazy. So I’ll see you in the next video.