Welcome to student brains and fitness gains a podcast for students who want to get fit. I am your host Ian has six and today. I was joined by a very special guest named Jordan Society. I have been following Jordan on Instagram for a while and this summer I discovered Jordans YouTube channel. I love this video so much that I started binge watching them. I just finished my fat loss challenge, which I documented.Instagram and I've never made progress as false as I did during this challenge both physically and mentally I started the challenge after Jordan recommended doing challenges in one of his videos and I couldn't have done it without all his insights. That is why it was such an honor to me to have Jordan on the podcast and have him answered a fitness questions that I and I think a lot of other people too are still confused about he always as keeps things real and honest which is what I like so much about him during this episode. We will talk mostly about binge eating food anxiety tracking macros and fitness myths. I think that this is my best podcast episode so far and I hope you will enjoy this episode as much as I enjoyed interviewing Jordan. Welcome to student brains and fitness gains. Thank you so much for coming on the phone calls with me today. Of course. Thank you for having me. So can you first tell us something more about yourself? Yeah. Sure. So I met short bald guy who loves to lift weights and deadlift and that's probably the best way to describe myself. But um, I'm a strength coach and a nutrition coach and I basically try my best Put out as much helpful content on Instagram and YouTube and podcast that I can. Yeah, I really really love Here YouTube channel. Thank you. That means a lot to thank you so much. I first started following you on Instagram and I really liked your content and then I thought maybe I should watch a video and I got obsessed immediately. I watched so many videos at once. I love them so much because they are super real like I think you're doing a very good job at telling people how to do it without obsessing over it. Thank you. I really appreciate that. It like makes me so happy. Thank you so much. You're welcome. So the first question I have I hear a lot of people say that you can lose weight too fast, but I was wondering what is losing way too fast. I am in love with that question. That's a really I've never been asked that question. And I think it's a very important question ask it really depends. Right? It always depends on the person and how much weight they have to lose and what their goals are, you know, a lot of people a lot of people hate on rapid fat loss. They say that it's that it's inherently bad, but If you actually look at the literature, especially with people who are have a lot of weight to lose their they are in the more like the morbidly obese category consistently people have a lot of weight to lose if they start with an initial rapid fat loss phase where they lose more weight more quickly. They actually tend to do better long-term. They then have to switch to something more sustainable. But sometimes that rapid fat loss for someone who has a lot to lose is really enough to kick-start and like increase their motivation. And then allow them to change their lifestyle, but if you're talking about someone who is relatively lean, they're not obese or morbidly obese. They they're like they have a relatively lower body fat percentage. Generally the leaner you get the slower you'll want to go and and I would say really good progress is an average of about half a pound to one pound a week, but a lot of people Hear that and they know what average means but then when it's plays out practically over time they forget and what will happen is like maybe in the first in the first four weeks, they might lose eight pounds, right and they'll be like wow, this is great. But that's an average of two pounds a week. So even if they didn't lose any more weight for another four weeks that would still be an average of Pound a week and a lot of people would go to those four weeks. Maybe they don't lose anything and they think it's not working and I'm always very very adamant about reminding them. It's not the actual day to day or week to week. It's the average over time. And so keeping that in mind that like average of half a pound of one pound a week. I'd say that's probably the Safest not from the perspective of it's dangerous metabolically or anything to lose faster. But the safest from the perspective of you'll do your best to maintain your muscle mass and your strength and you're more likely to stay consistent with it over the long term as opposed to going a little bit steeper and getting really hungry and then feeling too restricted. So it mostly depends on the person and yeah if you can maintain everything if Can stick to it that's exactly right. Yeah. Okay, then another one. I think it's very confusing. Some people say stretching is bad for you if you have sore muscles and then others say you need to stretch and I don't really know. What's the correct answer man. That is so interesting. I've never understood why someone would say stretching is bad for you is that people saying that is sort of like when people say eating fruit is bad for you. I'm like, where do you come up with this nonsense? Like what is wrong with you know stretching is absolutely not bad for you. If we really want to get nitpicky with it, which I we can go into the nitpicky science all day, but there are People who are there called there. It's what's called congenitally lakhs. Okay, and and to fancy way of saying that their joints are often hypermobile and they are just naturally very very very flexible oftentimes hyper flexible. And for them stretching actually might do more harm than good because they're oftentimes touching. Well past the point of stretching the muscle and oftentimes overstretching and stressing The Joint that's not most people Most people would do well to include some form of stretching on a regular basis. It doesn't mean you have to stretch for 30 minutes at a time. But some stretching in order to improve flexibility and Mobility is great. I will say generally speaking on a general scale most men are less flexible than women and oftentimes men would do better to include more flexibility and stretching and a training. Women would do better to include more strength training in their in their workouts because number one we all tend to really like what we're good at men. Naturally biologically, we have higher testosterone generally it have like more muscle mass. So we tend to go towards the weight room because that's what we're good at and we neglect the thing. We actually need more of which is stretching which are generally more flexible on mobile. They tend to opt more for yoga. Pilates the flexibility type training and neglect the strength which is what they would actually need more of so often times. I would say sort of flip-flopping if you're only doing strength training add some more mobility and stretching and if you're only doing mobility and stretching add some more strength training and that way you get the best of both worlds. Do you think stretching is a good thing to reduce muscle soreness? You know to my knowledge the research on stretching actually having an impact on muscle soreness is not conclusive based on my own personal experience stretching doesn't actually reduce muscle soreness. What I found though is let's say You're really really sore and like you have a really big leg workout one day and then the following day in the following two days, you're super sore and just walking around like you're stiff and stretching often times will help increase blood flow which will then make walking around you'll be like less stiff, but I don't know if it actually reduces the muscle soreness if that makes sense. Okay. I'm also very interested in the topic reverse dieting. Can you tell us what it is? Mmm, so being like this could be a hour long video, but basically reverse dieting is we're wearing You've been dieting for a long period of time and you've been losing weight. You can slowly increase your calories back to a point where you eventually reach maintenance or you could go on and into a surplus if you wanted to but rather than just going from a deficit to maintenance you slowly. Add your calories back in until where you eventually reach your maintenance and there's a there's a lot of myths and fallacies and hearsay with with reverse dieting what it actually does. there's been a lot of people who say probably the most common myth associated with it is people will use reverse dieting as a way to say like, oh look. If you're eating too little you'll go into starvation mode and I'll tell you why they'll say if you eat too few calories. Or they'll be like look I was eating like I don't know 1200 calories and I stopped losing weight. And then I added more calories back into my diet and I started losing weight again. So here for 2 that means eating too few calories put me in Starvation mode and eating more calories actually help but it's not that simple and they overlooked a major several major important points number one being just because you added calories back into your diet does I mean that you weren't still in a calorie deficit. Right. It's like if you're eating 1200 and your maintenance is at 1,800 and you go from 1200 to 1500. You're still in a calorie. Deficit. That's number one. Number two is the way that I always frame this always asked. If your weight when if your weight randomly spiked up on any given day like it spikes up by two pounds. Is that two pounds of fat that you gained and there was like no I'm like, okay, so you increase your calories and your weight Spike down. It went down like two pounds. Why is all of a sudden that equated to Fat for you? Like, why does that mean that that's that now and like how do you know that you wouldn't have lost that weight if you had just stayed at that lower calorie now and that's the reality is a lot of times just because the scale isn't moving people will think it's not working when in reality if they just Kept doing it. It would have went down that's not to say that you shouldn't that you should eat outrageously low calories. Like we just discussed like you should stay around that half pound one pound a week on a weight loss but starvation mode doesn't exist. It's just not a real thing. And you're you can't expect her wait to go down every single day every single week. okay, so what is the Diets, why would you do it? So there are many different reasons why somebody do it, I would say the main reason that I use it with clients is if you have someone in Fat Loss phase and you go directly from Fat Loss in a deficit straight back to maintenance, they will see considerable spike in the scale weight and a lot of times that can screw with people mentally in terms of like, oh my Got a skill just jumped up 5 pounds like what the fuck so I would rather sometimes slowly increase the calories back in so that it's a little bit more gradual and they have more time to get accustomed to it rather than just doing it overnight. And also if you sort of just if you don't go from if you don't slowly add them back in its you're essentially playing a guessing game in terms of where their maintenance is actually at you're like, okay, so you maybe you're eating 12 Now and I think your maintenance is around 1800. So I jumped 1800 but you don't really know so by slowly adding your calories back in you get a much better much more accurate view of when you hit maintenance. So how do you actually know your reached maintenance because your weight will always fluctuate. So how do you know? Yep, that's a wonderful question. I had was like I want to take it. So basically this is why it's a very slow and tedious process and you can't rush it and you can't let any one or two weigh-ins influence yourself influence your decision. Basically you add in a little a few calories, like maybe a hundred hundred fifty two hundred calories a week and you stay there. For about two weeks and you watch your weight Trend if it if it continues to go down then you increase more calories the following week. If it stays the same then you stay right there. And if it goes up too much over those two weeks then you decrease a little bit but like that's what you do. So usually you'll add about 100 to 200 for a week. Stay there for two weeks. Add another hundred you a hundred stay there for two weeks and another hundred stay there for two weeks. Add 50 say therefore to And then over time then you can see the trend and once it starts to it's not just any one data point but once the trend is consistently higher that's when you know, like you're either above or like okay if the trend is more level now, you know that you're right around maintenance. Okay. So when you do like the first increase, is it normal that you will gain a little bit of weight or should it? Stay the same? So what I found is the first initial weigh-in often times, they'll gain weight because either you have more food in your stomach and or often times the foods that people will first add back or carbohydrates. And so if you start eating more carbs in you're going to be holding on a more water. So the scale will Spike up the following day, maybe two days, but if you're still in a deficit, then that way it will then drop off your body will then get used to In those extra calories those extra carbs and then your weight will continue to go down if you're in a deficit but an initial Spike followed by then coming back down again is very common. Okay. I also heard that some people use a reverse diet to increase their metabolism is is that a thing or well, you know, I shouldn't just shake my head. No because I guess I guess technically it could from the perspective of You're in a calorie deficit and you're eating fewer calories. Your metabolism will go down. This is like that's what happens. That's a normal part of the fat loss process. A lot of people are like, I don't want my metabolism to go down. It's like that's that's how you do this. Like that's how it works. It doesn't mean you're damaging yourself. It's just like that's what happens when you eat more food your metabolism goes but if you keep getting more and more food than like you're going to gain weight. So when you slowly add calories back, technically, yeah, you could say you're in Your metabolism, but that doesn't mean that you're going to lose more weight. It just means that you're putting more energy into your body and that yeah, your metabolism will come back up but it doesn't I think people here increase your metabolism and equate that to weight loss, but that's not what that means. Okay. Do you think trekking micros is really necessary? No, I don't. I don't think it's necessary. I do think for a brief period of time I'm it's very helpful in terms of teaching you what foods are high in which macronutrients in terms of helping you realize what foods make you feel good. What foods don't make you feel good and just more overall education. I don't think it's bad and I know many people who do it consistently and enjoy it and I know other people myself included who fucking hate it, but it's a very good thing to do for beliefs. A brief period of time to educate yourself and from there if you like. I'm terrible with math and I hate really trying to paint a lot of numbers. So I'll just focus on calories and protein so that's all I focus on but some people really like focusing on proteins carbs and fats as well. So like basically it's whatever works best for you, but it's not necessary in the same way that it's not necessary to count calories as but just because it's not necessary doesn't mean that they don't count. count Yeah, I get it. So suppose like that. You are tracking for a few years like me and you want to stop but you don't really know how to let go of it because personally I really want to go more like to intuitive eating but I'm always scared that I won't do it. Like I won't eat enough protein or I will eat too much calories and I always end up going back. Back to tracking macros because I'm just too scared. Okay, this is a phenomenal question. And I'm not only am I happy that you asked because it's a really good question, but I'm impressed that you're open enough and honestly discuss this and be so and like very vulnerable. So thank you. This is also a very common question and very common concern that people have so I don't want you to feel like this is weird or abnormal. Let me ask you this. If somebody told you that they had never counted calories and they were really nervous and anxious to try it. What would you suggest like? What would you suggest to get them started with the idea of counting calories? I would maybe tell them to try it for one day and then see if they like it. So the first part I agree. Try it for one day see if they like it. I don't really give a fuck because they probably won't like it for the first day. They've really got but literally what you just said is exactly what you Do where it sounds like what you've been trying to do is just go from calorie counting to not calorie counting. But what if instead of calorie counting seven days a week you calorie count six days a week and you on one day you don't and you try and basically just structure your meals as you normally would without actually tracking it and then you do that for a month then from six days a week you go to five days a week and then you do that for a month and then from five days a week to four days a week and for Aggressively over time you give yourself the opportunity to make that switch because I think if you just go from one extreme to the other yes, super anxiety-producing but when you know, it's just that one day and then the following day you can get like right back to tracking it reduces the anxiety and it gives you the motivation to keep going. Okay, that is very helpful. Thank you. So I also know that you know a lot of about bench. Eating can you explain to us what it is? Yeah, it's actually a really good question. I'm going to be honest. These are all tremendous questions. I love I don't have the Batum definition of binge eating. But if I were to Define it right now or explain what it is, I would say it's an a feeling of uncontrollable eating in which you eat. Well past the point of Out of discomfort you eat well past the point of satiety you ate basically where even if you don't want to eat anymore often times, you'll just continue to eat and feel like you don't have control over it. A lot of times people do it when they're alone. They wait until other people are sleeping. They will do it in private. They won't do it in front of other people. So that's sort of how I would explain some of the most common ways people do it. Okay. So when do you know that it really is a problem because I think some people will maybe think that if you eat a lot during Christmas that you are binge eating, but when when do you really know that it is a problem? You know, it's very different person to person. I actually spoke with someone either. Yes. I think it was yesterday actually a guy who is telling me that he he had he's like he struggled with binge eating and I spoke to him more and more about it and it came out. He was like, yeah man, like sometimes I'll after work. I'll have like two or three slices of pizza and and and went like 500 calories over my my limit and I was like That's not binge eating bro. That's that's just meeting a couple extra slices of pizza. It's a problem when I think a lot of people confuse having food anxiety with binge eating right and that's what this this young man was struggling with he felt guilty about having the pizza, but he was able to control himself and after that he had the pizza he called it and then like that was it. Food anxiety is not something is it is a separate issue altogether and like neither of them are are okay. Like we want to eliminate both of them but food anxiety and binge eating or two separate issues. So binge eating you tend to know it's an issue and if you're consistently eating to the point where you are in serious discomfort, like if you consistently eat to the point where your stomach hurts not from like having a gluten intolerance, but like from Literally like eating to wear like your stomach is protruding because you're eating so much and or if you're if you find yourself deliberately waiting to eat until you're all alone. It's a very common. Very common thing people will do because they feel like if they're going to eat they're going to go nuts. They're going to eat a lot and they will get embarrassed if they're doing that in front of someone else so they won't eat in front of people and they'll save their calories for when they're all loans and then they can go nuts and have as many as possible. So if that's some of the habits that you find yourself in that's when you know that you might have a binge eating issue. Yeah, personally. I think I didn't really have like a disorder but it was a like almost like when I went over my macros. I just need everything I could and then for example when my boyfriend was at the toilet. I would just eat some more cookies when you wouldn't see it was Becky. So yeah, but how how do you think it is a problem that you can fix on your own? I'm I think I think this is probably the most unique podcast ever been on and I've been on a lot because you are asking the longest stream of best questions I've ever got thank you. This is like, I'm true. I do a lot of podcasts. Most people do not ask such great questions. Those are really it's really an honor because you are also the biggest influencer I ever interviewed and I'm still a beginner. This is my tenth episode. So well, I'm very excited to share this and I don't share most podcast that I do. The reason that I will share this is because you're asking tremendous questions, and I think it's going to be very beneficial. So huge huge huge. Promises made with that said I already forgot what your question was. How could you it was if you're suffering from binge eating. Is there a way that you can fix it on your own got it? I think the most important thing for me to say first turret in response to that is It is important to seek help for it. In terms of I think the best recommendation is find a professional to help you with it a therapist someone who specializes in helping people overcome binge eating disordered eating that's not a nutritionist. A lot of people just think everything related to food is a nutritionist. That's not the case. I actually know a lot of nutritionists who struggle with anorexia and binge eating. Beating it's a separate one entirely in a lot of it just comes from therapy. The reason I say, I think that's the most important thing to start with is because number one a lot of people don't even know that that's an issue that they should seek help for and number two is I think that it would be irresponsible of me to recommend anything else first. I don't think it's it's essential. I don't think that it's impossible to fix it on your own. I do think that. Taking the step to go see someone and seek help and find a professional will likely make it more streamlined transition. It will likely improve your chances of success, but it's not you're not destined to fail if you don't but that being said if you don't seek help from a professional you better be one of those people who absolutely when you decide to do Thing you fucking do it no matter how hard it gets because a lot of people need accountability from someone else in order to do the really hard things and that's not a bad thing. It's good to know. If you're that person needs accountability. If you can hold yourself accountable and really fight a lot of those demons in those emotions on your own. That's okay. I don't think most people are that person. I think most people would do better to have some type of professional help and nobility. Yeah personally for me. It was super scary, but I actually stopped tracking micros be good. I realized like after a long time. I realized that tracking macros was making it worse because whenever I went over them I benched and it was super super scary for me to stop tracking My Curls, but I knew it was necessary. So I think for health You're so I stopped tracking macros until I didn't have any Vengeance anymore, but it was really hard that and you are the perfect example of literally explained that it was really hard. But you knew it was right and you did it anyway and a lot of people. even if they know it's the right thing to do, they won't necessarily be They won't feel confident enough to do it. Unless they have someone there holding them accountable. The fact that you could and did is amazing and it's outrageously impressive. That's actually what I did as well. I think just when we're putting content out publicly, I would feel bad. If I didn't let people know how important it is that the option. Is there number one in that. I think a lot of people feel bad about the idea of going to a therapist or the idea of reaching out for help and I want to reduce that stigma as much as possible. But I think I'm very glad that you said that because If someone doesn't want to go to a therapist for whatever reason or if someone doesn't want to seek help. They now they know they can do it and they know it's going to be hard but they can still do it. Yeah. I also have a friend and she has a same problem and I think it was very important that you said that a nutritionist is not the person to help you. She told me that she was going to get a meal plan and I was like that is not a solution for Vinci thing, especially because Cuz it's not it's most people's psychological I think and yeah, it didn't really make sense to me. So I said yeah, you can try that but I don't think it will work. Yeah, I mean I don't think having a meal plan really in any scenario outside of if you are prepping for a physique competition and or if maybe you have a severe allergy and or like a severe like intolerance or like you are need to be on a very strict diet for medication purposes. Other than that, I don't see any practical use for a meal plan for the long-term. It is specially Not for disordered eating habits. Absolutely because if you try something that is not only meal plan and you will feel guilty again. And yeah, I don't think it will work. You just hit on like probably the number one one of the main reasons people binge is as a result of guilt. People will often start binging because of guilt whether it's the guilt of going over there calories going over there macros built a feeling like they screwed up and then that feeling of guilt often is used as an emotional justification for uncontrollable eating which will then often times become unfortunately a habit which is very hard to get over guilt is probably the main driver of that and having a rigid me. Plan to follow that is it's begging for Guilt which is then perpetuating binge eating. So if you want to go and seek help, where do you know where you should seek help like do you need help from a psychologist or yes, so I would say absolutely talk to a psychologist. I would say like a therapist or psychologist. I mean, I've put out a lot of content on binge eating and so if if seeing a therapist or psychologist is out of the question, I would definitely look at any of the content that I've done. But also I haven't done this but I would imagine if you Google searched binge eating disorder help binge eating disorder therapy. Something would come up in which you'd find a licensed therapist. Okay. Yeah. I always recommend people to watch your video about binge eating because it was super recognizable to me and I was like, yeah, I think it's already a very good thing to know that you're not the only person struggling with this. Yeah, and that's why I really love this video. Thank you. I really I'm super glad it helped. So now something completely else. I hear from a lot of Fitness influencers that you need to drink a gallon of water today the day personally. I tried it, but I had to feel like all the time. I was in class and I had to walk out because I had Pee so badly, so I was wondering if it's really necessary to drink that much. No, it's not necessary to drink that much and you know, it's interesting the more I see people saying like you need to drink these like you need to drink these really really outrageously massive quantities of water the more I wonder how many people are going to suffer from incontinence as they get older because they've weakened their bladder so much. Holding in your pee is not smart. The bladder is the only muscle in your body that actually gets weaker. The more you work it. You don't want to hold in your pee very much. So obviously you want to stay hydrated but there's a difference between staying hydrated and and just forcing yourself to drink outrageous amounts of water. Usually our body is very good at telling us if we need to drink If you start to get really thirsty drink if your pee is starting to get darker that like darker yellow or yellow darker yellow or brown which is like definitely not good. Then you need to pee you want you don't even necessarily want completely clear urine like there should be a slight hint of color to it. So if you are noticing that like you're super thirsty or your peas getting too dark drink, otherwise like I wouldn't worry about it too much. Yeah, and I think it can actually be very dangerous because I heard a story from someone in my country that drank too much and she had water poisoning and not to go to the hospital. That's that's as super as sad. I hope she ended up being okay. There are there are people who unfortunately very sadly passed away from drinking too much it can it can to my knowledge dilute your blood the but if you drink too much then let you can dilute your To the work point where like you can actually die from it, which always is then it goes back to the point of moderation and everything. It's like too much of anything no matter what isn't good for you. Okay. So what do you do when you want to go work out, but you don't have a lot of energy. What do you do when you want to go work out but you don't have a lot of energy. Yeah, and like does that mean are you like if you're not going to go work out because you're tired. Yes. I mean like how do you still motivate yourself to go to the gym or how do you make sure that you have more energy so you can workouts so man anyone who solves that problem is going to be very rich. but a couple things number one is I think having a goal. a defined goal not just like fat loss and not just getting stronger but a defined goal to look forward to that is very important to you that you are excited to achieve is probably the best way to consistently get yourself to the gym even and especially when you don't want to because It's something to reach for and it's something to be excited for and it's a purpose a lot of times anytime that I haven't had a defined goal. I've consistently found it harder to get to the gym on a more consistent basis anytime. I've had a clearly defined goal. The times in which I don't want to go to the gym are fewer and further between and I said that deliberately in the perspective of there are still times when I don't want to go to the gym, but they're fewer and further between and the the level to which I really don't want to go to the gym like the intensity of it is far less when I have something that I'm really reaching for. Whereas if you're just going to go without much of a clearly defined goal, it's much easier to say I don't need to whatever and like it's easier to sort of succumb to the to the lack of energy to the lack of motivation. So I think having clearly defined goals Bar None the most important thing outside of that one of my favorite mental strategies is simply just instead of thinking about how I feel in the Moment right now that I don't want to go thinking about how I'll feel at the end of the day if I don't go versus if I do go and literally imagining myself in both situations lying in bed about to go to sleep for the night and thinking am I going to be proud of myself today? for not going or am I going to be proud of myself today for going and sometimes the answer will be I'll be proud of myself for not going if I had a really awful chest cold and I felt anxious about not going to the gym for a fear of losing all their progress. I would probably be more proud of myself for resting and staying in bed and not letting that fear get the best of me. Other times I will feel more proud that I pushed myself to get to the gym and did something rather than nothing because a lot of times. Just because you're not motivated and don't have the energy. It's just used as an excuse. Right and like I I've been trying to think of a word to use outside of excuse lately because I feel like there's almost a bad connotation with like the no excuses mindset. So I'm like trying to figure out how I can frame it better. It's a people don't immediately like hate on it, but the truth is You will odds are you'll feel better and more proud of yourself at the end of the day for doing it. Even when you didn't want to do it in that moment, which is oftentimes just thinking of your future emotions in your future self is enough to be. All right. You know what I'll just fucking go I'll do something and then a lot of times those workouts are some of your best workouts. Yeah, I agree. So I also think sometimes you just need to push through because at the start of my fitness journey, I actually wanted to start going to the gym to increase my energy levels because I was tired all the time and I was also finding it very hard to go because I was tired, but when I went more often, I was also less tired. So yeah and that to me is One of the most interesting things about Fitness and working out where when you're tired. The last thing you want to do is go to the gym. ironically, it's the most important thing for you to do because doing that will it will reinvigorate you it will give you more energy and It's just so interesting to me how often times when we're really stressed really tired. Don't want to go to the gym. That's literally the single most important time to do it because of all of the health and mental and emotional benefits that come with it physiologically psychologically everything and a lot of the things that we feel in the moment before we go will dissipate once we actually go and the things that are keeping us from wanting to go will actually go away once we've actually gone and done it whereas if we don't go When we lie in bed, those feelings will just get stronger and stronger and stronger as I like. It's the hardest thing to do, but sometimes that's exactly what you need to do in order to overcome it. Yeah, we're sometimes I tell myself I have too much work. So I have to work for school instead of going to the gym but then afterwards I just realized that if I go I am way more productive and I could have done it like I could have done the workout and the Schooler can I am so so with you on that. It's painful times how how much I convinced myself. I can't go to the gym because I have so much work to do and then realizing how much time I wasted doing literally nothing when I could have been at the gym doing something. Yes indeed. So if you are a maintenance your weights and you want to like change your body composition. It probably takes a little bit longer to see the difference and I was wondering how long it takes. If you're maintaining your weight to see a difference the really good question. Basically, it's called somebody recomposition where when you're not really eating in a massive Surplus or eating in a massive deficit you're more or less staying around maintenance, but also building strength getting stronger building muscle and Also losing fat at the same time. I would say. Realistically every 90 days every three months. You should see some progress on on the from side-by-side pictures. I'd say every six months. You should see legitimate. Like wow, that's like really cool but on a month-to-month basis, you're not going to see much. Usually it's like every three months just to like make sure you can see like some some clear changes and every six months to be like, holy fuck. Fuck I didn't realize that was happening. So would you recommend it or would you recommend cutting I'm bulking. for someone who is new to Fitness Generally, I recommend doing either a cut or a bulk mainly because I would say for a number of reasons not least of which being when you're new and you let's say you go into a bulk. You you stop being so much more opportunity to progress. We like that extra Fuel and like taking advantage of it when you just start is really it's like it's really helpful. Also when you're new you tend to have less realistic expectations. And so you want to see faster results. So whether that's in a bulk or cut at least you're seeing something happen on a more consistent monthly basis for someone who's more advanced. They have more muscle mass which means they also have more muscle mass to lose which is like a greater risk. I would rather them stay closer to maintenance because you don't want them to get too much body fat added on because a lot of times that'll build then want to do a radical cut which will then lose muscle mass. And you don't want to get them in too much of a deficit because you want them losing muscle mass. And so usually maintenance is the best place for them to stay because they can sustain it for the long term. They're not expecting a rapid results. Hopefully if they have like a little bit more logical mind set and they can get the best of both worlds. Okay. So I think yeah, you recently did a burger challenge like a Big Mac every day. I thought it was super interesting to see I also so watch the video not completely yet, but I watched the piece. So what was the purpose of that challenge? So the purpose of that challenge was basically to allow people to see that you can enjoy your favorite foods in moderation without feeling guilty or shameful or getting anxiety thinking you're ruining your progress. And in fact, you can actually do it and still continue to make progress. And yeah, you were eating a burger every day, right? Yay One Big Mac a day every day for 30 days and usually people are like wait, that's all you ate. And it's like no I see other food to I had a regular diet aside of that and everything. I ate was a lot of what I was put in the documentary as well. I shared that as share that too. But basically I included a Big Mac in my diet every day because I wanted to show people that you can do that while Still losing weight, and I'm not saying it's healthy and I'm not recommending anyone else do that. But I am saying that It's important to know the truth about how to lose weight and how to lose fat. And the truth is there are no such thing as there is no such thing as good or bad foods. There is no such thing as good calories bad calories. There is only such a thing as total calories. That's it. That doesn't mean that a Big Mac is as nutritious for you as a grilled chicken salad tomatoes and avocado and all that stuff, but it does Is mean that in terms of total energy and total calories if they both have 540 they both have 540 and if your calories are in check at the end of the day, you'll continue to lose fat. Obviously the salad would probably fill you up more be more nutrient-dense. It might even allow you to be more consistent with your diet on a regular basis. It might prevent you from binging later at night because you're more full but if on a random day you end up having the burger don't feel bad or guilty. About it. It's fine. But I'm also the comments on the challenge for insane. I've seen it. Yeah, they're a lot it was crazy. Do you know why people are so like so intense waited and so surprised I think there's a lot of confusing information out there. Right and it's funny people would DME and they'd be like, look, here's your post saying that calories like are most important for fat loss and And directly beneath my post is someone else saying calories don't matter right? It's like they're just constantly being fed opposing viewpoints and it's one thing to read. What someone is saying is it's one thing to read a book read an Instagram post watching YouTube video here a podcast. It's another thing to actually watch someone do it and I think for people to see me do that every day and prove it to them. I think it was the light bulb like the light switch moment that people needed not to be like wow, so he's been saying this and other people are saying he's wrong, but he just did it. So like it's true and I think that's really why people were so freaking out about it because to my knowledge, I'm one of the first people To document not just the burger but my weight every day and the spikes and the fluctuations and my mood and my performance. So I think it was the most in-depth look someone has really had at that yet, which I'm really excited about. Yeah, and that's also why I really love like watching your videos because everything is real you share the bad moments and the good moments which makes it way more realistic and like also it motivates. You more because you know like this person is having this D struggles to and it's normal to have them a hundred percent. It makes me super happy to hear that. Thank you. You're welcome. So if people want to follow you which I really recommend them to do where can they find you they can just Google my name, which is just Jordan site syat T and find me on Instagram and YouTube and my own podcast so it'll come up here. Google search my name and I just want to say thank you for a really tremendous podcast. You ask some very thoughtful insightful questions, and I'm very excited to share this with with my audience. So make sure that you text me the link once it's up so that I can share it on my Instagram. Thank you so much for going on the podcast. It was an honor for me. You're my favorite YouTuber. So it was super cool to have you here and thank you so much. I really appreciate you. Have a wonderful day. Okay. Thank you. You too. Bye. Bye. That was today's episode. I hope you enjoyed it. I left all Jordan social media pages in the description. If you enjoyed this episode, then please leave a review on iTunes. It would make me super happy. Thank you for listening and I will see you in the next one.
In today's episode, our host Jana Six is joined by Jordan Syatt. Jordan is a strenght and nutrition coach and tries to put out as much helpful content as he can. In this episode you will find out how to deal with binge eating, food anxiety, whether or not tracking macros is really necessary, how to reverse diet and whether or not certain fitness myths are true. Student Brains and Fitness Gains is a podcast by Jana Six that is committed to helping students find a good balance between studying, free time and health in every single episode. Make sure to hit SUBSCRIBE for new episodes. 