Episode 433: Dr. Andy Galpin: Forget Diet Trends - Simple Nutrition Principles That Actually Work

Ever wonder what a world-class performance specialist eats to fuel his day? You might be surprised to learn it includes wild game like elk, deer, and yes, even bear meat! In this episode of Habits and Hustle, I talk with Dr. Andy Galpin, a leading expert in human performance who works with elite athletes across multiple sports. Dr. Galpin cuts through the noise of trendy diets to share fundamental nutrition principles that drive performance. We dive into why calorie balance, whole foods, and adequate protein (about 1g per pound of bodyweight) matter more than following any specific eating schedule. We also discuss hunting, eating bear meat, and how nutrition needs differ based on activity. Overall, Dr. Galpin emphasizes individualization, finding what works for your specific body, goals, and lifestyle rather than following one-size-fits-all approaches. Dr. Andy Galpin PhD is a tenured full Professor at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory. He is a Human Performance scientist with a PhD in Human Bioenergetics and over 100 peer-reviewed publications and presentations. What We Discuss: (01:01) Optimal Nutrition for High Performance (10:11) Protein Intake and Wild Game Consumption (21:03) Impact of Blending on Digestion (25:22) Importance of Fiber Intake and Supplements (33:11) Understanding the Impact of Supplements (44:19) Magnesium Supplements and Nutrition Insights (52:30) Antioxidants, Supplementation, and Coaching Program (01:03:12) Daily Routine and Coaching Philosophy …and more! Thank you to our sponsors: Therasage: Head over to therasage.com http://therasage.com/ and use code Be Bold for 15% off TruNiagen: Head over to truniagen.com http://truniagen.com/ and use code HUSTLE20 to get $20 off any purchase over $100. Magic Mind: Head over to www http://www/.magicmind.com http://magicmind.com//jen and use code Jen at checkout. Air Doctor: Go to airdoctorpro.com http://airdoctorpro.com/ and use promo code HUSTLE for up to $300 off and a 3-year warranty on air purifiers. Bio.me: Link to daily prebiotic fiber here https://bio.me/?utm_source=Jennifer, code Jennifer20 for 20% off. Momentous: Shop this link https://www.livemomentous.com/?srsltid=AfmBOorDUIZz3psr1Qsq_n1yE8_6JTq_QUFabOO9lH65HDEXCIoJOPLj and use code Jen for 20% off Find more from Jen: Website: https://www.jennifercohen.com/ Instagram: @therealjencohen Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Find more from Dr. Andy Galpin: Website: https://www.andygalpin.com/ Podcast: Perform https://performpodcast.com/ Instagram: @drandygalpin https://www.instagram.com/drandygalpin/

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:01Speaker 00

  Hi guys, this is Tony Robbins. You're listening to Habits and Hustle. Crush it.

• 0:07Jen Cohen?

  Before we dive into today's episode, I want to thank our sponsor Momentous. When your goal is health span, living better and longer, there are very few non-negotiables. One of them, quality. And when it comes to supplements designed for high performers, nobody does it better than Momentous. Momentus goes all in on NSF certification, which means every single batch is tested for heavy metals, harmful additives, and label accuracy. And that's why they're trusted by all 32 NFL teams and top collegiate sports dietitians across the country. Here's the thing. They don't sell every supplement under the sun because they believe

• 0:50Jen Cohen?

  in nailing the basics with rock, solid consistency. And those basics are protein and creatine. Momentus sources Creapure, the purest form of creatine monohydrate available, an absolute must for both men and women who want peak physical and cognitive performance. So if you're serious about leveling up, go to livemomentous.com and use code GEN for 20% off. Just act now. Start today. GEN for 20% off. livemomentous.com.

• 1:31Jen Cohen?

  Finally, I want to get to nutrition. I've been dying to ask you about this stuff. Okay, optimal nutrition, optimal diet. I know there's so much, so much information, right, like about intermittent fasting, fasting for 24, whatever is 24 hours, keto, non-keto, paleo, vegan, blah, blah, blah, blah, blah. Can you talk about nutrition beyond just eat a lot of protein, right? Sure. What is the optimal? I know everything's very individualized base, but what is the optimal diet for high performance?

• 2:07Speaker 02

  Define high performance for me, but some categorical rules I can answer here.

• 2:12Jen Cohen?

  Okay, for optimal cognitive performance.

• 2:15Speaker 02

  Cognitive performance is a different answer here, right? So you can go into the small details with examples like, uh, people like to bring up blueberries. Lots of research, a cup of blueberries per day is actually gonna have statistically significant and clinically meaningful improvements in cognitive function. We use this very routinely, it's been very well demonstrated.

• 2:34Jen Cohen?

  Okay, I know, blueberries, wild salmon, I, I, I can, right?

• 2:38Speaker 02

  All this stuff, it's all true.

• 2:40Jen Cohen?

  It's all true, yeah.

• 2:41Speaker 02

  It's all honestly super true. So if you then wind back to some of your previous questions on that, um, does it matter which format that you like to give yourself structure with? You're like, what the hell did he just say? You could say, you could have called that a diet. That's all diets are. They're just a different format that gives you structure.

• 3:00Jen Cohen?

  Right, right, okay.

• 3:02Speaker 02

  That's all it is, right? I don't even call them diets because it's nonsensical.

• 3:06Jen Cohen?

  Do you think eating, like, I mean, I love breakfast. Can I not eat breakfast?

• 3:10Speaker 02

  Of course you can eat breakfast.

• 3:11Jen Cohen?

  They're like, oh, well, you won't, you won't be in autophagy and you're gonna be blah, blah, blah.

• 3:14Speaker 02

  That's garbage, like, almost all nonsense.

• 3:17Jen Cohen?

  Right.

• 3:17Speaker 02

  Out of that stuff. Fasting is insanely overrated. I like it, do it a bunch, but i- if you're thinking that skipping breakfast in the morning is gonna solve almost any of your health problems, you're generally massively misguided. If it is helping you avoid triggers, then awesome. If it is helping you manage your calories, awesome. If you don't like breakfast in the morning, awesome, totally fine. We actually just, uh, this, actually on the way over here, I submitted back revisions, our paper should be accepted in the next couple of days. We ran a study on intermittent fasting in our laboratory. So, like, I'm not against it at all, but I'm certainly against people thinking that they have to do it for any short or long-term reason. You have to figure out a way to get yourself high-quality foods.

• 4:02Speaker 02

  You have to figure out a way to manage calories somehow. And if fasting is a way that checks those boxes and a positive, well, great. If it doesn't, then I don't care at all about it. I will promote a six-meal-a-day diet as much as I will a one-meal-a-day diet. Whatever is, that, those are not the factors that matter. The factors that matter are the other things. Now, having said that, We will use things like fasting a lot with for cognitive performance with things like our surgeons and our firefighters and our other responders. Because they generally are gonna go, hey, I can't take a break every two hours and go snack. Right? I'm in a 16 hour surgery. I'm in a nine hour surgery, right?

• 4:48Speaker 02

  I need to perform really well, given these constraints. Awesome. I don't want a surgeon then getting hungry every two hours and like scrubbing. They're gonna be like, dude, no, there's zero chance. So in situations like that, or again, the firefighters are another example, or military where you're like, hey, I need to be able to be on for these big chunks of time and then feed and then, great.

• 5:07Jen Cohen?

  So you're training them for what their lifestyle is?

• 5:10Speaker 02

  Hundred percent. But I would never do that for a PGA golfer. Never, right? That would make no sense for us whatsoever to do that. We need to have different constraints and different performance variables. So those people generally eat way more frequently. If you have a personal preference, if you have anything, so it's always about precision.

• 5:25Jen Cohen?

  Why?

• 5:26Speaker 02

  Because their tournaments are not at the same time. Sometimes they tee off at six in the morning. And let's say they're a west coaster and they're gonna go play a tournament on the east coast. They're teeing off at what's 4 a.m. their time. And then they're gonna play a five hour round in August in Florida. It's gonna be super hot, right? And they gotta turn around and then play. So we have, our energy demands are really, really, really high on those tournaments.

• 5:48Jen Cohen?

  So what kind of optimal diet would you put a pro golfer on?

• 5:53Speaker 02

  So it's honestly, it's all the big stuff. You're gonna manage calorie intake one way or the other, right? We're gonna focus on getting high amounts of high quality foods. So we're eating mostly whole, real foods. We want a variety of colors. We want a variety of preparation methods. We're gonna use a lot of fruits, a lot of vegetables, a lot of meats if we can.

• 6:12Jen Cohen?

  But are they eating more regularly?

• 6:15Speaker 02

  Generally eating very regularly.

• 6:16Jen Cohen?

  Like six times a day?

• 6:18Speaker 02

  Four to six?

• 6:19Jen Cohen?

  Versus the surgeon or the firefighter or that makes perfect sense. Also, is there, is it true? I mean, again, this is, is that women and men, if intermittent fasting affects women and men differently?

• 6:35Speaker 02

  I, uh, okay, yes and no.

• 6:38Jen Cohen?

  Okay.

• 6:38Speaker 02

  Here's what I'll say. Intermittent fasting affects different people differently.

• 6:42Jen Cohen?

  Hmm, okay, not gender specific. The reason why I say gender is because I found that for women, I've noticed, it's, it, the response is different overall. Like, some women think it's the best thing in the world. There's a bunch of fasting experts, doctors, who think that, like, it's an Ashonda if you don't fast, right?

• 7:00Speaker 02

  Sure. I, I have coached world champion females in six different sports. And I have coached a countless amount of females, non-athletes. I just, I can't honestly say, yes, women generally need to do more fasting.

• 7:16Jen Cohen?

  Yeah, I say the opposite. I think it's worse.

• 7:19Speaker 02

  I will say, like, of all the, the females we've coached, and, and this is 18-year-olds to 68-year-olds, right? We, I've coached the whole spectrum, a lot of them. It's just a person-to-person thing.

• 7:31Jen Cohen?

  Okay.

• 7:31Speaker 02

  More than it is a male versus female thing. Um, some of our women just do way better when we eat more frequently. Some of them, it doesn't really matter. Some of them, it's like, it's, it's just, again, it's like an individual thing more than anything. So what we, like, categorically never do, and I'm trying to, like, triple-check my brain, but, yeah, I don't think there's anything we ever specifically do just because someone walks in and they're female versus male. Like, there's no, like, oh, automatically we train this way, or we do this with our food. And we do the same individualized programming, like, that's, it's a variable we pay attention to, but there's no buckets you just go into because you show up and you're male,

• 8:13Speaker 02

  or you show up and you're female, or you show up and you're, you're anything else, right? Um, so we're really gonna pay attention to that. And we test, uh, we're actually doing a trial right now. Uh, my grad student Zoe is running a, a study where we're actually doing the first-ever detailed sleep analysis throughout the entire menstrual cycle. So we're looking at blood. We're taking, we're directly testing high-fidelity sleep every single day throughout the entire cycle. We're directly testing blood. We're directly testing ovulation. We're testing these things every single day for maximum precision. And one of the things you'll see is things like menstrual cycle length is not the same from woman to woman. Everyone knows that. But it's not even the same within each woman, okay? But let's say it is. Let's just say you're a 28-day cycle, like, every, all the time. Great.

• 8:57Jen Cohen?

  Right.

• 8:58Speaker 02

  Your ovulation cycle's not the same. And this, like this really, if you, if you test it every single day, cycle after cycle, you'll see this pop up. You don't necessarily ovulate on day 14. That doesn't always happen.

• 9:11Jen Cohen?

  Yeah, yeah, yeah.

• 9:11Speaker 02

  Right? When like, men are like, what is he even talking about? And the girls are like, no, dude, it's finally, right? This is exactly.

• 9:16Jen Cohen?

  Totally, yeah.

• 9:17Speaker 02

  So, we're not going to make critical decisions about their nutrition or supplementation or stuff, based on like, oh, well, you're a woman, therefore you should be ovulating day 14, and therefore, here we go. We're gonna test these things, and then go, okay, for you, this is what's gonna go on, that's what we're gonna do, based on your physiology.

• 9:32Jen Cohen?

  You said something, though. You said there are six things that are fundamental in your nutrition for optimal.

• 9:37Speaker 02

  Yep. Calorie balance, whole, real foods, for the most part. We want a reasonable balance of macronutrients. By reasonable, that could mean some people do better on a really high-fat, low carbohydrate. Some do the opposite. Really low-fat, really high carbohydrates. Some don't care at all, or are in a balance. So when I say reasonable, I'm just saying like, what is actually working for you or not? And we have, we can play games there. High performers, not high performers, lifestyle preferences, taste, digestion. Like, we can mix and match, particularly fat and carbohydrates, okay? We almost always, though, want a moderate to high protein intake. Like, almost always, right there. And then we want a lot of variety in our colors. We need a variety of micronutrients, vitamins, chemicals,

• 10:22Speaker 02

  phytochemicals, minerals in there. And so we like a lot of color. We like a lot of different sources of those things. That's basically what everyone does. The way that we get there, different.

• 10:34Jen Cohen?

  So, let's talk about protein, right? Different types of protein. What do you say would be the amount of protein someone should eat a day? Basically?

• 10:43Speaker 02

  Gram and pound.

• 10:44Jen Cohen?

  Gram and pound, same as everybody else says, okay. So, give me a, what do you eat? Give me what you eat every single day.

• 10:49Speaker 02

  Sure. So, most of the time, I'm walking around about 170 pounds. So, I'm looking for 200 grams of protein a day, like, plus or minus, right?

• 10:57Jen Cohen?

  Okay.

• 10:57Speaker 02

  I don't weigh and measure, at this point, hardly ever, anymore. So, some days, I'm probably at 130. Some days, I'm well over 200.

• 11:06Jen Cohen?

  Right.

• 11:06Speaker 02

  Most days, though, I'm probably gonna be swinging within 30 or 40 grams of that number, right? So, in the morning, I generally wake up, when we get going, I'm gonna almost always have eggs and some sort of wild game meat.

• 11:19Jen Cohen?

  Wild game meat.

• 11:21Speaker 02

  I harvest my own, so I'm gonna eat deer or elk or bear or like something every day.

• 11:27Jen Cohen?

  What? Bear?

• 11:28Speaker 02

  Yeah.

• 11:29Jen Cohen?

  What do you mean bear?

• 11:30Speaker 02

  Bear, like the animal, you know, like Winnie the Pooh, the bear.

• 11:34Jen Cohen?

  Like a grizzly bear?

• 11:35Speaker 02

  Can't, can't hunt grizzly bears very often, but black bears are pretty easy to get, so they're quite tasty.

• 11:41Jen Cohen?

  You've, wait, you've, you've, you've hunted a bear?

• 11:45Speaker 02

  Yeah, of course.

• 11:47Jen Cohen?

  Of course, isn't everybody? I didn't, I, I feel, I feel like I'm losing out, I'm missing out on something.

• 11:53Speaker 02

  It's quite tasty.

• 11:54Jen Cohen?

  You've had, you've had, you've eaten a bear?

• 11:57Speaker 02

  Many times.

• 11:59Jen Cohen?

  Okay, is it fatty? Is it like, what is it?

• 12:01Speaker 02

  It depends on what, if you get them post hibernation, like you do spring bear hunt, they're gonna be much leaner, right? You get them prior to like a later winter hunt and they're gonna be much fattier. It's not like any other animal, though. It's weird, it is weird to me, uh, when people, no offense, but react this way. Because if I said like, hey, I ate a cow, you'd be like, of course. And then like I say, I ate a bear and you're like, like you can't comprehend.

• 12:24Jen Cohen?

  Cannot comprehend it.

• 12:25Speaker 02

  Deer, people will freak out, but then bear like, of course, right? They're, they're like any other animal that we can hunt and eat.

• 12:32Jen Cohen?

  How is it different than a cow? Taste wise?

• 12:35Speaker 02

  The general thing you'll hear people say about bear meat is it's greasier, right? So it has this like weird thing and that like can be off putting. It's not gamey, though. If you get like a, like a whitetail deer and you get, it's not processed properly, or you get it like during the rut, then you'll get that like classic gamey taste. That'll smell weird, but a, a normal non-deer, uh, or non-porly processed deer, it was gonna taste fine. Bear will be the same way. So if you get it where they're, when it's been feeding on a bunch of rotten salmon, then it's not gonna taste tremendous, but you'll know it pretty quickly. But on average, if we had lunch right now and I made it for you, you would have had no idea. You do, do eat it, whether we're eating like the steak or the burger of it or whatever the case, you'd be like,

• 13:18Speaker 02

  you wouldn't have had any idea on what I just put in front of you. If I gave you something like Axis deer, then you'd be like, that's the most delicious thing I've ever had. What the hell is that? But you wouldn't be like, oh my God, I feel like I just ate a deer. You would have no idea. It's tremendous. I love wild meat.

• 13:32Jen Cohen?

  Wow, how often do you eat this?

• 13:33Speaker 02

  Every day.

• 13:34Jen Cohen?

  Every day?

• 13:34Speaker 02

  Every day. Yeah.

• 13:35Jen Cohen?

  Does your family eat this too?

• 13:37Speaker 02

  Of course. Like my, if you were to, if my kid was right there and you'd be like, do you eat bear? They would be like, yeah, like what? Like they wouldn't have any reaction at all to be like, of course. Cause they don't know any different.

• 13:47Jen Cohen?

  So do you, do everything you eat, you hunt yourself?

• 13:51Speaker 02

  Uh, not everything, but we try to for the most part.

• 13:53Jen Cohen?

  Do you ever go to Whole Foods?

• 13:55Speaker 02

  No. I haven't been to a grocery store in many, many years.

• 14:00Jen Cohen?

  How many years?

• 14:01Speaker 02

  My wife goes.

• 14:02Jen Cohen?

  Oh, okay. Okay. So like, okay. So it's not that because you don't believe in the grocery store.

• 14:06Speaker 02

  Yeah, we, I mean, we'll eat, um, I don't know what a fair number is, maybe, I don't know what percent, but like we, we still buy grocery stuff, particularly if we want a, a specific cut or something that she's doing, she's making where she wants like a specific way it's prepared. Then initially buy their stuff, but in terms of like our general meat consumption, I probably have, I don't know, 400 pounds of frozen meat in my house right now. Between elk and axis deer and, uh, I have some mule deer still. And then this, uh, the salmon run just got done. So, um, my nephew brought over a bunch of, uh, wild salmon. So we got a bunch of salmon in there. Uh, we got clams and we got a bunch of other stuff. Uh, what else we have in there? Like it's just like, we're in the winter. So we just got down off all those, like the seafood season.

• 14:49Speaker 02

  So we got crabs in there. We got a bunch of this stuff. So, um, yeah, we eat a large portion, but we still buy, like sometimes occasionally even buy cow and beef and things like that. Pork, of course.

• 14:59Jen Cohen?

  Not a pork. I mean, I'm Jewish, so I don't eat pork.

• 15:01Speaker 02

  My wife's Jewish and my kids are Jewish too, but she's a bad Jew.

• 15:04Jen Cohen?

  Yeah, I don't know. Yeah. Yeah. She's a bad Jew. Most, most, most Jews don't eat pork, but I mean, pork now sounds much better than bear. I'll, I gotta tell you.

• 15:13Speaker 02

  No. Well, pork is more delicious. I will give you that.

• 15:17Jen Cohen?

  I, I can't even believe, you just said it so matter-of-factly, like everybody eats it.

• 15:21Speaker 02

  It's just like not even a thing that pops up in my head is weird. It's just like so part of, of, uh, that's just how I.

• 15:27Jen Cohen?

  What do you make with bear? You said bear steak?

• 15:29Speaker 02

  Um, well, so the thing, only thing about bear you gotta be careful of is. There's a non-zero chance that it has trichinosis. And so you would not want to eat bear rare at all, or even medium rare. So even if you're like, very rarely, you don't do. The only, the only part of bear that I'll eat a steak will be like the backstraps or the tenderloins. On which you can do, but you want to cook them well done. But outside of that, you're pretty much going to go to other cuts. Stews or roasts or grounds or things like that. So you can make like stews are really easy. Uh, grounds or soups and things like that are totally fine. And then the rest you'll do sausage and different grounds and things like that. So we, we eat a lot of, of.

• 16:07Jen Cohen?

  A bear sausage? How do you make a bear sausage?

• 16:09Speaker 02

  Same as any other sausage. Take a bunch of meat, put it through a grinder and then add any other stuff you want to add in there. Depending on if you're trying to make like bratwurst or breakfast sausage or spicy jalapeno or like some other combination. So you can make it however you want. We're out of bear meat right now, I think we're pretty much done, but we're pretty loaded on, uh, access to you right now.

• 16:30Jen Cohen?

  I can't even right now. Oh my god.

• 16:32Speaker 02

  We just got back. I got, I got really, I got a really nice bowl of elk this year. So we got a lot of elk meat right now too, which is tremendous.

• 16:39Jen Cohen?

  Do you go, uh, hunting with Joe Rogan? I feel like he's the other one that does all the.

• 16:44Speaker 02

  No, no, actually, we haven't gone together, but we've just missed each other a bunch. We have a lot of the same friends.

• 16:50Jen Cohen?

  Yeah, well, the Huberman connection, I would imagine.

• 16:52Speaker 02

  Uh, well, I, I knew Joe before Andrew did. I knew Andrew way before, but I'm actually going, uh, this, this spring I'm going on a bear hunt with Cam Haynes. I don't know if Joe's going to be there or not. He may be, but I haven't asked him about it, but, uh, we'll be up there together. Yeah, so we have many friends, so.

• 17:08Jen Cohen?

  That's crazy. Okay, so, cause I was going to actually ask you about in the nutrition sense, like what kind of, I mean, in terms of quality protein, I think you're going to say obviously animal protein versus plant protein.

• 17:22Speaker 02

  Depends on how you want to define quality. Um, there's a lot of. You know, back and forth. Obviously, as we just been talking about, I'm clearly a big fan of meat and animal meats. But I think there is ample evidence now that people can live a really high performing life on plant-based stuff as well. Um, I work with a bunch of plant-based athletes and they perform fine. So we can get there as well. Um, I work with some like really famous local musicians that, uh, that they are plant-based. So, uh, you can get there. I'm not as bullish on that as I used to be. More evidence has come out. It's like, okay. The only thing you gotta pay attention to a little bit is, of course, limits options.

• 18:02Speaker 02

  And you have to be really conscious of calories with that because you generally have to eat more of it. Or you have to, um, get it in forms that are more calorically dense, right? So if you try to equate something like, you know, four ounces of Maui Newey Axis deer to get the same amount of protein as you get out of peanut butter, right? You're gonna be eating 150 calories of protein from the, the Maui Newey Axis deer. And you're gonna eat these 700 calories from the peanut butter. So your overall calorie intake has to go way up depending on how it's packed.

• 18:33Jen Cohen?

  That's like with vegans, right?

• 18:35Speaker 02

  Yeah, it's tough.

• 18:35Jen Cohen?

  It's tough. And like, that's why I don't under- like, to me, you get the most bang for your buck with animal protein.

• 18:41Speaker 02

  Like, like, you know, my opinion?

• 18:43Jen Cohen?

  Yeah.

• 18:44Speaker 02

  On that clearly, but it can be done well. Um.

• 18:47Jen Cohen?

  Do you like, would you believe in protein shakes? Like, I know you're a fan of Momentous.

• 18:51Speaker 02

  I'm definitely gonna drink this as soon as we're done.

• 18:53Jen Cohen?

  Oh yeah, this is late. This is like the on the go. These are delicious.

• 18:56Speaker 02

  Yeah.

• 18:56Jen Cohen?

  Yeah.

• 18:56Speaker 02

  Yeah, I have, uh, at all times I take. In fact, they were just around here a second ago. Uh, but those travel Momentous protein things, I always have like 20 of them with me at all times.

• 19:07Jen Cohen?

  That's the thing. Yeah, I was gonna give them to you because I thought that.

• 19:10Speaker 02

  Yeah.

• 19:11Jen Cohen?

  Yeah, they're very easy to, they're very easy to take and travel with.

• 19:14Speaker 02

  I always take them. So i- if it's, um, if, and you know what's actually cool about Momentous too? They just changed their whey protein formula. Have you seen this?

• 19:23Jen Cohen?

  Which, tell me.

• 19:23Speaker 02

  They took out, uh, there's no gum anymore. There's no fillers and there's no, um.

• 19:30Jen Cohen?

  I did. I saw that.

• 19:31Speaker 02

  I mean, the artificial stuff in there, and they took the price way down.

• 19:34Jen Cohen?

  I mean.

• 19:34Speaker 02

  So it's way cleaner.

• 19:35Jen Cohen?

  You know, that's funny you say that because I'm a big fan of Momentous, as you are. Because I think that there's a lot of confusion, right? Because there's so many brands on the market. This is, by the way, not an ad for Momentous, but I swear because they do something called triple test. Have you heard of this whole?

• 19:50Speaker 02

  Yeah, no, I know this because, so I've been working with Momentous for a long time. Disclosure here, they are sponsored to my show. And I personally am on their advisory board. But I'm saying that because they asked me for many years.

• 20:02Jen Cohen?

  Yeah.

• 20:03Speaker 02

  I said no for like several years. And then they changed leadership. And these new people came in and they developed what they call the Momentous standard. And so all, every single product that they make is third party tested.

• 20:15Jen Cohen?

  Yeah, third party, yeah.

• 20:16Speaker 02

  It's tested also for heavy metals, for pesticides, for herbicides, for toxins, for lead, for a ton of different stuff, right? Which very, very few supplement companies.

• 20:28Jen Cohen?

  Yeah.

• 20:28Speaker 02

  Actually do. And then on top of that, most of their products have what's called NSF certified for sport, which is something we have to have for our athletes. So it's all third party tested and then a bunch of it has all this additional stuff. So it's when I saw them doing all that stuff, I was like, oh, you're actually like putting your money where your mouth is. Because everybody says their products are the cleanest and.

• 20:46Jen Cohen?

  Exactly. It's hard to tell because that's the problem with all of this. You don't know who to trust because everyone says everything.

• 20:54Speaker 02

  Yep.

• 20:54Jen Cohen?

  And then you're overwhelmed. But then I heard, and that's why, that's why with Momentous especially, I trust their products.

• 21:02Speaker 02

  Yeah.

• 21:02Jen Cohen?

  I've seen a lot of different studies come out though regarding chocolate versus vanilla way. Is it true that chocolate is, has more heavy metals and lead overall? And it's less healthy than vanilla? Have you heard this before?

• 21:18Speaker 02

  Um, no, I haven't heard that. I'm not sure.

• 21:19Jen Cohen?

  Really?

• 21:19Speaker 02

  No.

• 21:20Jen Cohen?

  I just read something about this yesterday, that chocolate has more, they found more toxicities or a lot of different things in protein powder.

• 21:29Speaker 02

  Yeah, I could believe it.

• 21:31Jen Cohen?

  Really? How?

• 21:32Speaker 02

  Well, I mean.

• 21:33Jen Cohen?

  Why? Why chocolate versus vanilla?

• 21:35Speaker 02

  I have no idea.

• 21:37Jen Cohen?

  It's weird.

• 21:37Speaker 02

  Probably if I had to guess, knowing what I know about the supplement industry and the food industry in general, a lot of the times, multiple companies are buying from the same distributor.

• 21:46Jen Cohen?

  Mm hmm.

• 21:47Speaker 02

  Um, so my guess is, you know, something like that is happening. Ultimately, I don't really care because the fact that the products that I use are all tested anyways.

• 21:58Jen Cohen?

  Exactly.

• 21:58Speaker 02

  So I don't really care.

• 21:59Jen Cohen?

  That's why, guys, you have to be very careful what products you are like.

• 22:02Speaker 02

  Yeah.

• 22:03Jen Cohen?

  Make, listen to trusted sources.

• 22:04Speaker 02

  Yeah, and there are other companies that that make good stuff too in the supplement world, but like I just particularly prefer Momentus. So if you don't like them for whatever reason, great, find another one, but just whatever you do, especially for things like supplements and food-based products, just make sure that they have the same kind of level of testing. If they do, then fine, go with somebody else. If they don't though, um, you know, be careful.

• 22:27Jen Cohen?

  How do you know that companies are telling you the truth?

• 22:30Speaker 02

  Well, okay, actually, number one, you you don't necessarily unless your company's, this is ridiculous. It sounds like we're doing a giant ad for Momentus.

• 22:37Jen Cohen?

  I know, but we're so not, by the way.

• 22:39Speaker 02

  I'm really not.

• 22:40Jen Cohen?

  I'm gonna clip this and send it to them. They'll be very happy because this was not planned.

• 22:44Speaker 02

  Yeah. Companies like Momentus, though, will let that testing available. So like, see, like, show me the testing results, right?

• 22:52Jen Cohen?

  Yeah.

• 22:53Speaker 02

  The other way is, and this is a something like we don't talk about very often, but we will routinely see heavy metals and other toxins in people's blood work. And then you go back and see, oh, they stopped taking those supplements from non-tested places or places that say that they're tested.

• 23:11Jen Cohen?

  Right.

• 23:11Speaker 02

  But they're not, and you don't know it's from them, right? Things like mercury could be from anywhere, right?

• 23:16Jen Cohen?

  Yeah.

• 23:17Speaker 02

  Totally, right? Or even lead could be wa- like, could be a thousand places, right?

• 23:20Jen Cohen?

  Right.

• 23:21Speaker 02

  Uh, and so not every time, but many times, the only change we make is we stop taking those low-quality supplements. And then guess what happens? It's gone in their blood.

• 23:31Jen Cohen?

  Really?

• 23:32Speaker 02

  So there's many steps in logic. I jumped there. That would be a bad science experiment if I just said it that way. I didn't control for all variables.

• 23:40Jen Cohen?

  Right.

• 23:40Speaker 02

  It could be a lot, you know, generally toxin in blood are acute exposures anyways, they clear. But this, it's happened enough times where I'm like, all right, like, you gotta stop taking those crappy supplements.

• 23:50Jen Cohen?

  Right, no, exactly. Okay, so wh- while we're talking about shakes or protein shakes or smoothies, what do you think about the fact that there's been a lot of, um, someone came on this podcast recently? A while ago and talked all about how when you have a shake and how when you when you blend the shake, the the way your body digests the fruits of the shake is much different in the in the blending process. The you you're um the your insulin spikes way higher than just eating a fruit by itself. Is that is that accurate?

• 24:23Speaker 02

  It's a I have to know exactly what the person said, but I I can add a couple of things that number one. If you're gonna compare something like a whole food to the fruit juice.

• 24:32Jen Cohen?

  Not if no, not fruit juice, taking a banana.

• 24:35Speaker 02

  I'm getting there, I'm getting there.

• 24:36Jen Cohen?

  And blending it, okay.

• 24:36Speaker 02

  So but let's start where we all agree.

• 24:38Jen Cohen?

  Okay.

• 24:38Speaker 02

  Everyone would agree with that, right? Why we're missing the fiber intake almost exclusively, right? Fiber is gonna mitigate mitigate blood glucose spikes and elevation.

• 24:46Jen Cohen?

  Great.

• 24:46Speaker 02

  Second step then is what if I take that whole apple, banana, peach, whatever it is? Eat it as a whole apple versus blend it up. Well, you'll actually see the same thing with meat. A steak versus ground meat, ground meat versus actually blended meat, because these studies have been done, like blend it up and you drink the meat.

• 25:02Jen Cohen?

  Drinking the meat?

• 25:03Speaker 02

  Yeah, yeah, for this exact reason, right? It is what happens if I predigest basically, pre-break down the food item. There are differences. There are differences in absorption, um the amount that you actually get from the gut. Actually into the rest of your system is kind of how you can think about that. And there are differences. That said, how much of a difference in that particular example of if I ate that peach or if I blended it up? How much more would that cause my blood glucose spike? I would probably, if if they showed me data that said it spiked it more when you blended it, for those other reasons, I'd believe it. Does it do it to a magnitude that I care about? I don't know. Maybe. I don't know the data. I don't know the specific study that they're referring to.

• 25:46Speaker 02

  My initial skepticism you can see there. I don't know if I would care enough. Um but it's plausible based on what we what I do know from studies, you know, in a very similar realm. So I'd say plausible, but. I don't, I don't really do that very often, so I'm not super worried about it.

• 26:01Jen Cohen?

  Right, well, maybe not you, but other people who have, who have to like be more conscientious of their.

• 26:07Speaker 02

  Look, look, here's how to say it.

• 26:08Jen Cohen?

  Insulin or sugar that, that, you know.

• 26:11Speaker 02

  It depends on how far up or down that priority list it is for you, right? If everything else is really dialed and you're just, this is the last little thing to figure out, then maybe this is making a big enough an impact. But if we're still worrying about this over top of the other big rocks we talked about earlier, you're, you're eating 20 grams of protein a day, you're having irregular sleep schedule, then I'd be like, dude, you're, you're way focused on the wrong.

• 26:34Jen Cohen?

  On the wrong thing, so.

• 26:36Speaker 02

  So it could be real, but whether you need to focus on it or pay attention to it would be up to what the individual situation is.

• 26:42Jen Cohen?

  Right, and also, I guess, so in terms of just, it's better to have that than have.

• 26:48Speaker 02

  That's exactly.

• 26:49Jen Cohen?

  You know, like french fries or something.

• 26:50Speaker 02

  Totally, exactly, right? Or missing a meal or whatever other cases, right? So would I rather have you blend your banana strawberry smoothie rather than just going to the store and buying a? Yes, it's still whole, real food, it's still better probably than adding additional processing steps to it.

• 27:07Jen Cohen?

  Totally.

• 27:08Speaker 02

  And, I don't know, if, if you, if it represents some marginal increase in blood glucose elevation, um, just go for a walk and it's all gone, so who cares?

• 27:16Jen Cohen?

  Right, right.

• 27:18Speaker 02

  Right, it's pretty easy to manage.

• 27:19Jen Cohen?

  How about fiber? People don't talk a lot about fiber.

• 27:22Speaker 02

  Yeah, super important.

• 27:23Jen Cohen?

  Right, people talk a lot about protein and they're missing the fact that fiber helps with your whole like nutrient absorption, right? If you're not absorbing your nutrients, you're kind of fucked, right?

• 27:32Speaker 02

  Yeah, it helps with, uh, I mean darn near everything. From short and long term gut health to mitigating blood glucose elevation, uh, to nutrient absorption, to helping manage cholesterol levels, uh, the ton of other reasons to go after it. I would say in general, we've probably increased fiber intake more than we've done the opposite. And I say that because there actually have been, and we just had one last week. Young 32 year old guy is just on top of everything, lots of IBS symptoms, was just convinced he had something happening with gut health or whatever. Okay, run stool test, things like that, take a look at it, he's eating like 50 grams of fiber a day. Okay, what's that mean? The kind of rule of thumb we say is for every thousand calories you eat,

• 28:16Speaker 02

  you want to eat around 14 or so grams of fiber. So if you're eating 2,000 calories, you should be having, that would be 28 grams of fiber. Which you mean, alright, somewhere between 25 and 30. Like, you know, plus or minus. These numbers, like, don't get too specific with them. If you're at 3,000 calories a day, maybe something like 40, 50 grams of fiber a day. So when I saw he's like 50 grams of fiber a day, I'm like, oh, okay, you must be at a pretty high calorie load. Calorie load was like 1,800. And I was like, oh, well, I know why you think you have IBS. You have triple the fiber intake. And that's going to, that's gonna tear your stomach to pieces, right? We also see this a lot with people that are really health conscious or trying to be really health conscious. And they jack up insoluble fiber really high on accident.

• 29:01Speaker 02

  They do things like, okay, I'm gonna cut out all my starches. I'm not gonna eat any more pasta, no more grains. And I'm eating all vegetables and their broccoli intake, they're eating three cups of broccoli per meal. And all of a sudden, they're just like, damn, and I'm getting like all this bloating.

• 29:14Jen Cohen?

  Yeah, yeah.

• 29:15Speaker 02

  And I'm like, well, yeah. How about we switch out a cup of broccoli and put in a pizza?

• 29:20Jen Cohen?

  Wow.

• 29:22Speaker 02

  Well, yeah, sure. And all of a sudden, like, yeah, my GI problems are going away. I'm like, well, no kidding.

• 29:26Jen Cohen?

  Because I, can you, so you can over fiber?

• 29:29Speaker 02

  Of course.

• 29:30Jen Cohen?

  Because can you also get constipated if you over fiber?

• 29:33Speaker 02

  No question about it. Because remember, there's two types of fiber. There's soluble fiber and insoluble fiber. Insoluble fiber, the, the, here's a clear difference. If you took a glass of water and put it on the table and you put something in that water. If it would get soggy and soak up the water, like imagine putting a piece of bread in water.

• 29:49Jen Cohen?

  Yeah.

• 29:50Speaker 02

  Fill up, okay? That is a soluble fiber.

• 29:53Jen Cohen?

  Yeah.

• 29:53Speaker 02

  If you put a piece of broccoli in water, it wouldn't do anything.

• 29:56Jen Cohen?

  Right.

• 29:57Speaker 02

  That is insoluble. Right? Well, the same thing happens in your GI tract. So both soluble and insoluble fiber are really healthy. They're really good for you, but they have different functions. So if you get a ton of soluble fiber and you don't have insoluble fiber in there, like boom, things will shoot through. You'll go, probably go like really constipated and then boom diarrhea. Or like pretty loose stool, right? If you do the opposite and you jack insoluble fiber up way too high, you could just really have like tons of bowel movements. Maybe you're not watery, maybe not. Or you could, again, feel constipated. So both of these things could be causing either end of that spectrum, depending on whether or not.

• 30:36Speaker 02

  So when you just have way too much fiber intake, especially in a quick span, so you've just made this change. You went from eating like eight or 10 grams of fiber a day to now eating 35. You're gonna just go bam, like your stomach is gonna have one of two reactions and neither of them you want.

• 30:53Jen Cohen?

  Wow, I thought most Americans or most people were not eating enough fiber.

• 30:59Speaker 02

  That's majority. I would probably say ninety percent of the time we've having to give people more fiber. Ten percent of the time have been people eating like too much fiber. Um, I would say if you had to pick one, error on the side of forty percent too much fiber rather than three percent too little.

• 31:16Jen Cohen?

  Right.

• 31:16Speaker 02

  Right, like really you want to make sure you're at or above the number.

• 31:21Speaker 02

  But if you're going crazy and you made all these changes and it's new to you, it's the change that matters, right? So if your GI system's not ready for that. And all of a sudden you're just like, man, I'm eating all these healthy foods and oh my god, my stomach is, I'm just gassy and like all these problems. Then maybe tone down the broccoli, you know, for a little bit and get some easier to digest forms of fiber. Uh, for a little bit, then maybe work your way back up if you need to at all. But yes, most people are not eating enough fiber.

• 31:45Jen Cohen?

  How about fiber supplements?

• 31:47Speaker 02

  You can. We have used these a lot, whether they're things like uh, Fiber Mend from Thorne is great. Or Metamucil, right? Like psyllium husk, like lots of different things like that you can do.

• 31:57Jen Cohen?

  I have one called BioMe here. Have you heard of that one?

• 32:00Speaker 02

  BioMe?

• 32:01Jen Cohen?

  BioMe. It's very clean. It's like a, it's like a fiber supplement that is supposed to be very, it's supposed to be very clean and good for you. But yeah.

• 32:09Speaker 02

  We've used those in times, probably most often when, and this is not me, we have uh, medical doctors, things like that on our team that'll do. If you actually have a gut problem, let me fix your gut, right? That's a big part of those gut heal, healing protocols, right? But where we have used them more are things like in caloric deficits. So as calories come down, sometimes micronutrients, vitamins, minerals come down. This is when supplements and stuff start to come into the equation. And oftentimes, a lot of the athletes we work with or general population will go through phases of caloric restriction. And then if fiber starts to get hurt there, we'll bring in then fiber as a supplement. I usually would rather get fiber from whole food, but we will turn to supplements in those particular cases.

• 32:53Speaker 02

  And it's really helpful, um, particularly during those last few weeks. And you're just like, man, not really regular right now. And like, okay, great. And we can take uh, some psyllium husk or something like that.

• 33:04Jen Cohen?

  Yeah.

• 33:05Speaker 02

  And, and get your stomach not feel so, you know, so suboptimal. Um, then it's pretty helpful.

• 33:11Jen Cohen?

  How about others, okay, in terms of supplementing, what's your take? Are there some, are there supplements that you think are definitely like 100% you must take? Do you think supplements are overrated?

• 33:22Speaker 02

  Yeah.

• 33:22Jen Cohen?

  What's your, what's your whole take on supplements?

• 33:24Speaker 02

  Supplements should be thought of as supplements. Have good relationships, drink water, see the sunlight, move, like, this is all the stuff that changes your life.

• 33:34Jen Cohen?

  Right, right.

• 33:36Speaker 02

  Now, if we want to add some little ice cream on top, this is where supplements come in. And so we use supplements quite regularly. Supplements do work. When people say things like supplements are a scam, they don't work, they, I just don't think they can read. Like, I'm generally considering, thinking they cannot physically read.

• 33:53Jen Cohen?

  Really?

• 33:54Speaker 02

  Yeah, well, there are thousands of studies on supplements, right? They're being kind of jerks when I say that, but what they're trying to say is supplements don't have the magnitude of impact that most people think. And that's true. So they do work, but they generally don't work like people think.

• 34:11Jen Cohen?

  Yeah.

• 34:12Speaker 02

  It's uncommon for you to take one supplement and your life changes.

• 34:16Jen Cohen?

  Right.

• 34:17Speaker 02

  That's not the kind of impact supplements tend to have. If you want numbers, I don't know, if I had to add every supplement all world together, I'd probably say most supplements change whatever you're measuring by three to 10%. Like, that's, it's not 50%.

• 34:32Jen Cohen?

  Yeah, it's not that much.

• 34:33Speaker 02

  It's not 90%, but if you're at a certain level where you've done the big stuff, that does move the needle by 90% or 200%. And you are looking for that last five or 10%. Well, now, like, a supplement can potentially do that. Now, there are some supplements, like a fish oil, that will move the needle in those really big numbers, like fiber potentially. And then there are others, like a creatine, where the impact is more going to be in that 3 to 10% range, but the safety profile's high. They've been tested in every clinical population you can imagine, from brain damage to brain injuries to neurological disorders, to pregnancy, to kids, to weight loss, to young, to old, right?

• 35:16Speaker 02

  And they very rarely have any negative side effects of any. And they generally improve a wide range of outcomes, like lean muscle, like brain health, like mood, like cognitive function.

• 35:29Speaker 02

  They're not doing a lot. They're not at the same order of magnitude as a drug would do. But this is a context. So if you hear that and you think, oh, I knew it. They're a scam. Well, great. That's your interpretation. If you hear it and think, oh, that's what I thought they did. Well, then, great. We're on the same page.

• 35:45Jen Cohen?

  Right.

• 35:46Speaker 02

  So ultimately, I don't really care if you love supplements or hate supplements, as long as you know and have an honest understanding of what they will do and won't do, then you can interpret that however you see fit. As long as we're on the same page with what the expectations are. And I think that is a fair way to view supplements is, again, that three to 10% is probably a normal impact range.

• 36:07Jen Cohen?

  So you're saying, okay, you just say, you say creatine.

• 36:11Speaker 02

  Creatine's fantastic.

• 36:12Jen Cohen?

  Because it's the most studied, right? Is that overall?

• 36:15Speaker 02

  One of the most studied supplements in the entire planet, and again, across a range of people and populations, young to healthy to old, to muscle, to brain, to immune system, to sort of everything else, right?

• 36:27Jen Cohen?

  How about, is there any other supplement that you think is the same?

• 36:30Speaker 02

  Fish oil would fall into that category, right? So fish oil has just been so well documented in numerous areas. If you want to look into things like protein powder, if you want to call that a supplement or...

• 36:42Jen Cohen?

  How about vitamin D?

• 36:43Speaker 02

  Vitamin D is very well established. It's very hard to go toxic with vitamin D. It has a number of physiological benefits. It's been shown to be effective in many, many, many things. I would generally put vitamin D in a little bit of a lower category than something like creatine and fish oil.

• 37:01Jen Cohen?

  Really?

• 37:02Speaker 02

  It's like one and like 1A. It's not like it's level B.

• 37:06Jen Cohen?

  No, only because vitamin D has been like, it's kind of become the panacea for like,

• 37:11Speaker 02

  It has.

• 37:12Jen Cohen?

  For optimal, optimal performance overall.

• 37:15Speaker 02

  Yeah.

• 37:15Jen Cohen?

  Creatine is one of the newer things that people, it's very trendy that everyone now is talking about.

• 37:21Speaker 02

  Yeah. The only reason, well, there's a number of reasons why I'm not like as there. I would probably say, you know, some large, I'm gonna make this number up, but 95, 98% of people, vitamin D is either good to innocuous.

• 37:34Jen Cohen?

  Right.

• 37:35Speaker 02

  I'm not really aware of... Really any downsides to vitamin D. Again, the toxicity profile is enormous. You have to get way, way, way too much for way too long for it to generally matter. There are probably three papers, but they're old and it's far from extensive evidence. But they do make plausible sense that, and we've seen this also like in our practice. You have to just be a little bit careful with vitamin D in the sense that vitamin D is a storage molecule. So it helps you put things away in store. So if you have had like moderate to low vitamin D and you've gone on say 5,000 IUs, which is a normal

• 38:17Jen Cohen?

  Right.

• 38:17Speaker 02

  Supplement dose, or 2,000 IUs, something like that. And you did it for a long time and your vitamin D levels in your body didn't increase. And you're really consistent. Probably one of the two things is happening. Number one, there is a long history of vitamin D supplements not actually containing the amount of vitamin D in them that is listed on the bottle. And that range is enormous. And so it is stop number one on our logic train. Occam's razor says you took a bunch of vitamin D, but your vitamin D levels didn't move? You probably didn't actually take vitamin D. I'm telling you, not only are you going to be avoiding mercury and toxins and lead and cadmium and stuff in your supplements, but you might actually not be getting the ingredient. Very, very commonly seen with vitamin D. Extraordinarily common with things like melatonin and other supplements.

• 39:02Speaker 02

  This has been well documented. Actually, we published a paper a couple of years ago. Somewhere between 10 and 40% of supplements on the market are going to be either adulterated, mislabeled, or have other, some other fatal flaw that you would significantly care about. So this issue is rampant. Now, in America, most supplement companies are pretty okay. But when you get into India and some other countries, you just start to see level of contaminations that are just like mislabeling that are like completely outrageous.

• 39:31Jen Cohen?

  So also with like omega threes or with everything, not just vitamin D.

• 39:36Speaker 02

  Yeah, I think in our paper, we covered like 12 or 15 different supplements. And you can just see the mislabeling, the contaminants, the things like that, right? And there's a lot of papers on this.

• 39:46Jen Cohen?

  How about magnesium? What do you think of magnesium?

• 39:48Speaker 02

  Let me finish vitamin D.

• 39:49Jen Cohen?

  Oh, I thought you were done. Sorry. You took a breath. So I thought.

• 39:52Speaker 02

  A good chance that you just didn't get the vitamin. That's the most likely scenario.

• 39:55Jen Cohen?

  Okay.

• 39:56Speaker 02

  Another scenario is because of what we know that vitamin D does. You may be downregu- downregulating it endogenously on purpose. And that's because you're trying to clear a heavy metal. And so again, this is not, we don't have extensive evidence on this. This is more of a, a couple of papers have been written on it 20 years ago. Nobody really followed up on it. So I don't want to falsely represent like, oh, this happens all the time and freak people out. Again, 99% of the time, like, we use it all the time. It's great.

• 40:25Jen Cohen?

  Yeah, yeah, yeah.

• 40:26Speaker 02

  But as a thought exercise, more than anything, if you're in the presence of a combination of some micronutrient insufficiencies, as well as heavy metals, you don't want to ramp up storage molecules because you're trying to clear those metals. And so then when you're going in and smashing that vitamin D supplementation, you're making it harder on your own body to clear those heavy metals. And so this is oftentimes what happens, and we have seen this like pretty consistently, where we will take vitamin D supplementation away from people and their vitamin D levels will rise. And that's because it allowed them to clear a heavy metal eventually. Their body can get back to homeostasis and now they can actually get back to a normal, healthy, functioning vitamin D status. So.

• 41:03Jen Cohen?

  So wait, so vitamin D prohibits the clearing of, of heavy metals?

• 41:08Speaker 02

  Yeah, it's gonna, it's gonna have it stored because it's gonna force things to be stored as much as you possibly can. That's what it's doing and it's doing many things.

• 41:15Jen Cohen?

  So if you're someone who eats a lot of sushi.

• 41:17Speaker 02

  Yep.

• 41:17Jen Cohen?

  Right? Like I do and a lot of people do, right? And we have, we automatically have high heavy metals and we take vitamin D, the 5,000, I, the one that you're talking about, that most people do. Does that mean that we are like by accident storing heavy metals in us?

• 41:34Speaker 02

  Potentially.

• 41:35Jen Cohen?

  So how do we know?

• 41:37Speaker 02

  Well, number one, we would say, let's look at your blood. Yeah. And let's make sure that none of those heavy metals are there. And let's look at urine, let's look at a couple of different places because depending on what heavy metal you pick, you may be better looking at hair versus urine versus blood. Like it's actually fairly complicated science there. It's also a very. It's a lot less straightforward of a science than people think. So let's just sort of leave that aside. But number one, we would probably go backwards and say, you gotta stop eating so much fish.

• 42:04Jen Cohen?

  Right.

• 42:04Speaker 02

  In that particular thing, right? Let's, that's probably gonna solve your problem. We've seen that more than a few times. And just down regulating known heavy metal consumption products is a better way to go about it. If past that, we have to go to like level 3000 where we're now taking vitamin D. Like, fine, we can get there. But most of the time, I'm generally going to say, unless we have a reason to take vitamin D, I'm not gonna take it. If your, if your levels are reasonable, then let's just come off of the supplement and see what happens. If you come off of it and you stay where you're at, then we're good. If you come off of it and they start coming down, then maybe we go back on it.

• 42:37Jen Cohen?

  What about magnesium?

• 42:39Speaker 02

  Yep. Magnesium is involved in, again, about every dang metabolic process in your entire body. You pick your favorite thing, whether you like mitochondria or brain. Like, you, you pick the thing you're into and I will show you how magnesium plays a critical role in that. If you also look at the research, and this is really hard to glean for some reasons I'll talk about in a second. But if you look at the research, historically, you're gonna see pretty high numbers of the population having insufficient magnesium intake in their food. Why? We're generally gonna get it from foods that people don't like to eat.

• 43:11Jen Cohen?

  Like what?

• 43:11Speaker 02

  Dark leafy greens.

• 43:12Jen Cohen?

  Oh.

• 43:13Speaker 02

  Other things like that, right? That are not common in our diet, other not. Like, you can get it from animal products as well, but they're the uncommon ones, right? Lot of times, we have insufficient intake in people. In addition to that, the more physically active you are, the more magnesium you get. So you start combining all this stuff. It's, it's one of the really common ones where people just don't have enough of. Now, you can easily get magnesium tested in your blood, but you gotta be careful here. Magnesium in your blood will tell you a lot of insights into a lot of different things in your body, but it won't tell you much at all about how much magnesium you have.

• 43:46Jen Cohen?

  Really?

• 43:47Speaker 02

  Because 60% of your magnesium is stored in your bones, not in your blood. It's the same thing, but not as bad as calcium, right? 99% of your calcium is in your bones. So calcium levels in your blood tell you a tremendous amount about what's happening, but it doesn't tell you that much about calcium storage concentrations. Magnesium is the same, and most of it's not going to be in your blood. And so if you were looking at magnesium in your blood, you're basically looking at an incredibly transient marker. And so if you get your magnesium drawn one day, do it again the next day, those numbers are going to be wildly different. You get it done a week later, it could be wildly different. So I would not use a direct blood test of magnesium as your only marker of whether or not you're eating enough magnesium. You'd have to do much more invasive testing, which is just not, not a realistic thing for the most part.

• 44:32Jen Cohen?

  So should people take it or not take it?

• 44:34Speaker 02

  Kind of depends on their physical activity. If, we would strongly prefer you to get more magnesium in your diet, if you can go there. That said-

• 44:41Jen Cohen?

  Not take the supplement?

• 44:42Speaker 02

  We use magnesium supplements constantly, really constantly. I, I take it almost every day personally, and we recommend it to a large percentage of the people we work with.

• 44:52Jen Cohen?

  But then why do you say that you'd rather get it from your diet?

• 44:55Speaker 02

  Well, we do both. We're gonna double dip.

• 44:56Jen Cohen?

  So, so you, so you do believe in magnesium supplements?

• 44:59Speaker 02

  Yeah.

• 44:59Jen Cohen?

  Okay.

• 44:59Speaker 02

  Yeah, they're super effective. You just, what I, what I wanted to be careful of is the fact that you didn't look at your blood levels of your magnesium.

• 45:05Jen Cohen?

  But you said even if you look at your blood, it doesn't-

• 45:08Speaker 02

  You can use it for a lot of cool stuff, but just don't look, don't assume your mag- Put it this way, if you look at your blood draw and your magnesium is really high, don't be like, "Well, I'm good. I don't need to eat magnesium."

• 45:17Jen Cohen?

  Right, right, right.

• 45:18Speaker 02

  It has almost nothing to do with what's actually happening in your body. So you still might need a bunch of magnesium in your food.

• 45:24Jen Cohen?

  And by the way, there's a million kinds of magnesiums.

• 45:26Speaker 02

  Yep, yep, for the most, this, this actually used to be a wild area, and it has toned down in the last like five years a lot. There used to be a lot of ineffective forms. Those are mostly being cleared out of the market, to be totally honest.

• 45:37Jen Cohen?

  Okay.

• 45:38Speaker 02

  Most of them are pretty good. If you want to go with, um, uh, kind of the most common forms of it, you're gonna see are like magnesium malate, magnesium bisglycinate. Those are like the most common ones.

• 45:47Jen Cohen?

  Mm-hmm.

• 45:47Speaker 02

  The magnesium oxides and stuff are almost all gone.

• 45:50Jen Cohen?

  How about citrate, citrus?

• 45:51Speaker 02

  Yes, you can do that fine as well. It just has a little bit to do with the chemistry of, of how they're brought in. Um, obviously, you know, Andrew Huberman is, for the most part, popularized magnesium threonate. It's fine. You can do that as well.

• 46:03Jen Cohen?

  What is that? Actually, I didn't even know he did. But what is it? What is that?

• 46:05Speaker 02

  Just a different form of it.

• 46:07Jen Cohen?

  I'm probably one of the only people, by the way, who don't listen to the Huberman podcast on the regular.

• 46:12Speaker 02

  You're literally like the only girl. You're probably the only person in the entire world who doesn't listen to it.

• 46:15Jen Cohen?

  I am. I am the only girl. For sure, the only girl. That's 100% true.

• 46:20Speaker 02

  Yeah.

• 46:21Jen Cohen?

  I mean, that guy's become like a rock star.

• 46:23Speaker 02

  Yeah, he's the best.

• 46:24Jen Cohen?

  He's, yeah. But yeah, I've listened to a few. I've listened to yours, actually.

• 46:28Speaker 02

  That's what I'm talking about.

• 46:29Jen Cohen?

  Right?

• 46:30Speaker 02

  So what you're basically saying is Andy Galpin, Andrew Huberman.

• 46:35Jen Cohen?

  Exactly. Exactly. No, I-

• 46:37Speaker 02

  Cut me that clip. I'm gonna take that to him right now.

• 46:39Jen Cohen?

  Yeah, exactly. Listen, I like Andrew Huberman. We were texting for a few minutes, like for, I don't know, years ago. He was supposed to come on this podcast and he basically like ghosted me.

• 46:49Speaker 02

  I don't feel bad about that.

• 46:50Jen Cohen?

  Oh, I feel bad.

• 46:51Speaker 02

  Yeah.

• 46:51Jen Cohen?

  I do. If he's listening, which I'm sure he's not.

• 46:54Speaker 02

  He's a very, I've known him for years. We were really good friends before he ever had social media.

• 46:59Jen Cohen?

  Yeah.

• 47:00Speaker 02

  And he ghosts me all the time. And I ghost him all the time.

• 47:02Jen Cohen?

  You're right. I wonder, what do you think the X factor is about him that made-

• 47:07Speaker 02

  Oh, he has, he has the Conor McGregor package. He has an, like unmatched intellect.

• 47:14Jen Cohen?

  Yeah.

• 47:14Speaker 02

  His retention is off of the charts.

• 47:17Jen Cohen?

  Yeah.

• 47:17Speaker 02

  His physical appearance is perfect. He's Stanford. He's a neuroscientist. His energy, his delivery, like he has all of those factors that go into it. He is himself fit and healthy and he interacts, his lifestyle. If you see him behind the scenes, like he is the genuine person, right? This is like, there's no skeletons there at all. This is what he does. So when you put that all together, you're like, oh, yeah. Like he just has, he has, all the other people that have gotten big, like you have a little, you have one or two of these. He just has it all.

• 47:49Jen Cohen?

  You're right. And he hit fast. Like, it was crazy. Like, I remember, I found him at 50,000 or something so small.

• 47:56Speaker 02

  Yeah.

• 47:57Jen Cohen?

  And then like, I've never seen anyone track that fast. Like, he's at like millions and millions. Like, he's become mainstream. Like, I think probably my mom knows who he is. You know what I mean? Like, it's so bizarre, right?

• 48:08Speaker 02

  Yeah. And you know what I love about him the most? Other than like being happy for him? He's so punk. He only ever does things the way he wants to do it. And from the gate, like, he didn't do any things of like, oh, you have to do this to optimize, you have to do this, he's just like, no. Like, I'm just, and if it works, works great, like, whatever. Not from an arrogance perspective, but just being like, true to himself, and like, this is what he wants to do. This is the topic he wants to talk about, these are the papers he wants to read. And like, that's what he's gonna do.

• 48:33Jen Cohen?

  I like knowing that.

• 48:34Speaker 02

  It's great, it's great. Like, no one deserves it more than he does.

• 48:37Jen Cohen?

  I liked it, oh my gosh. By the way, this wasn't an ad for Andrew Huberman either.

• 48:41Speaker 02

  Yeah.

• 48:42Jen Cohen?

  It just seemed to be like, well, he's glad that, I'm glad he has a friend like you. But you can tell him on the side, listen, this girl, you know, you, you were, you said you were gonna do her show many years ago.

• 48:53Speaker 02

  Well, get in line with all the other people that, uh,

• 48:56Jen Cohen?

  I don't wanna get in line.

• 48:57Speaker 02

  He promised.

• 48:57Jen Cohen?

  Why does he prom, he shouldn't do that, though.

• 48:59Speaker 02

  You know, honestly, uh, people get mad at him about this, but this is, uh, here's what will happen with him. He will genuinely be excited, like, super excited to do something and want to do it. And he'll say yes, and then he'll look at his calendar and it is going, and he's like, damn, damn, damn. And then it just gets buried on the thing. So it's not disingenuous at all. When he says yes to something, he legitimately is very excited about it. And then reality sets in of like, travel schedule and other things, and it just like, can't physically happen. So, uh, he probably should be better at being more realistic about his commitments, I will say it that way, but it's never like, uh, eh, she's not popular enough, or he's not cool. It's always like, yeah, he's super into it, and then it just.

• 49:40Jen Cohen?

  Then why is he showing up on other shows?

• 49:44Speaker 02

  I can't promise you, I don't know.

• 49:45Jen Cohen?

  You don't know?

• 49:46Speaker 02

  It, it, it's timing, it's fluke, it's,

• 49:48Jen Cohen?

  Okay, okay.

• 49:50Speaker 02

  It's all the lucky things, right? Like,

• 49:51Jen Cohen?

  All right, cuz I, I see him on Joe Rogan, he has time for Joe Rogan.

• 49:54Speaker 02

  Well, fair enough.

• 49:55Jen Cohen?

  You know, I'm just, I'm just saying, I'm just saying. Okay. Well, anyway, Andrew, you're more than welcome to come on the show if you so, so have the time. Um, okay, what was the other thing? Okay, so I had, now I forgot what I was even yammering on to you about. I was saying she supplements, uh, oh yeah, let's just go with, okay, we're gonna end with this. Give me the day in the life of what you do, kind of, you're talking about your kids and your, your, your morning routine. You're kind of going into your nutrition and then I cut you off with something else. Tell me what you,

• 50:23Speaker 02

  You got all excited about the bear meat.

• 50:24Jen Cohen?

  I got the, yeah, the bear meat, like, threw me totally off, and I was like, very excited. So we got the morning down. Okay, and then you, Then what happens?

• 50:32Speaker 02

  Yeah, so I'll eat that stuff.

• 50:34Jen Cohen?

  And what supplements? I want to know everything.

• 50:36Speaker 02

  I will eat those things as well as always some fruit in the morning and then generally some starch. And I have a pretty big variety of what I'm going to choose for those categories.

• 50:44Jen Cohen?

  Okay.

• 50:45Speaker 02

  Supplementation wise, it is.

• 50:46Jen Cohen?

  Oh, wait, one more question about fruit. That was what I had down here. I'm so sorry to interrupt you. What's your take on too much fruit?

• 50:52Speaker 02

  It's unlikely to be an issue.

• 50:53Jen Cohen?

  Okay.

• 50:54Speaker 02

  You can have too much of anything.

• 50:55Jen Cohen?

  Exactly. Calories, is calories calories? Let's get this straight because is calorie like calories in versus calorie out? That is a real thing.

• 51:04Speaker 02

  Oh, yeah. You can't avoid that.

• 51:06Jen Cohen?

  A hundred percent. And people are like, it's not about calorie eating. Yes, it is. And I will tell you something just quickly because you can eat fruit, but I will say I'm a huge fruit person. I can eat five pounds of grapes in one sitting, no problem, and I will gain weight from it.

• 51:21Speaker 02

  Yeah.

• 51:22Jen Cohen?

  It does happen.

• 51:23Speaker 02

  Sure. Well, calories matter.

• 51:24Jen Cohen?

  Calories matter. Thank you.

• 51:25Speaker 02

  It doesn't matter, right? Are calories the only thing that matters? No. Is it the most important thing? Maybe not. Is calorie measuring the best dietary system? Maybe not. That doesn't mean calories don't count. There are ways that it looks like the calorie in calorie out system is not working for you, but that generally means a miscalculation on calories in or calories out. Right? Because the body does lots of adaptive things.

• 51:50Jen Cohen?

  Yep.

• 51:51Speaker 02

  To mitigate and manage what happens there. So, yeah, calories matter and that's like

• 51:58Speaker 02

  anything past that is details now, but you can't make an argument that calories just don't exist.

• 52:03Jen Cohen?

  Okay.

• 52:03Speaker 02

  Or matter, right? So all of my supplements are very specific to either my goals at that time and or what's happening in my physiology. So it changes.

• 52:11Jen Cohen?

  Okay.

• 52:11Speaker 02

  I don't just take the same thing.

• 52:14Jen Cohen?

  You don't. You're not just like, have you heard of something called NAC?

• 52:17Speaker 02

  Sure.

• 52:18Jen Cohen?

  How important is that?

• 52:20Speaker 02

  Somewhat high to none, right? So you're talking about a precursor for glutathione for the most part, right? So it has a generally you can think of it as like a pretty potent antioxidant. I'm not something I would tell everyone to take. You have to be really careful, especially with timing of antioxidants, especially powerful ones like that. If you're trying to induce any physiological adaptation, this comes in response to insult. So you cause an Inflammatory response when you exercise, if you then block that inflammatory response with an NSAID, with NAC, with vitamin E, vitamin C, then you will mitigate and block adaptations.

• 52:54Jen Cohen?

  Really?

• 52:54Speaker 02

  This has been shown many times. You have to take a pretty high amount. But if you're trying to cause stress and then you're stopping the stress from happening, you're stopping the physiological response.

• 53:04Jen Cohen?

  But I thought taking antioxidants is a great...

• 53:09Speaker 02

  Antioxidant supplements are something you should be very conscious of. High antioxidant foods are almost always okay. So if you're eating more quality foods that are higher in antioxidants, this is almost always a good thing. But now when you're taking them in the form of a medication or a supplement, you're getting extremely high dosage in non-natural combinations, if you will. That becomes really problematic is almost a fair word to say.

• 53:36Jen Cohen?

  In what way? What can happen?

• 53:38Speaker 02

  Same, what I just explained. So if you're overly suppressing inflammation, inflammation is the signal for adaptation. It is the signal for blood clotting. It is the signal for cognitive change. It is the signal for neuroplasticity. If you're going in there and smashing and maximally suppressing that, then you don't have any stimuli for adaptation. Like this becomes a problem. And so we do not just prophylactically take antioxidants of any kind. If we have a very structured reason for that, then we might put some in there. But then we're going to come off of them as soon as we're done. But we do not just put people on especially high powered ones like NAC and just as like a yeah, go take this for forever thing.

• 54:13Jen Cohen?

  Okay, I want to tell you about what I just... Someone, I saw it on Instagram and I went to buy it. It's called Ask... Okay, hold on a second. I'm going to show you on Amazon. This is very important because it was like, I thought it was like, they said it's the number one antioxidant, blah, blah, blah, so important to take. And I was like, oh, okay, I guess I'm missing out on something here. Okay, and it's called Astaxanthin.

• 54:36Speaker 02

  Astaxanthin?

• 54:37Jen Cohen?

  Yeah.

• 54:38Speaker 02

  Yeah, it's great. That's your blueberry stuff. That's just like the ingredient down the list and it's one of the many awesome things in in blueberries, cherries and things like that. It's phenomenal. Lots of research on it. It's great. Again, though, I would say the same thing. We're not going to take those unless we have a reason for that. Because you have, you have to be conscious of what you're trying to do signaling wise in your physiology. This is a potent one.

• 55:01Jen Cohen?

  It is a potent one. So I thought because it's an antioxidant and it's supposed to be found in blueberries, it's great for your skin and da, da, da, da. I thought, wow, like more is more, not less is more.

• 55:10Speaker 02

  No, definitely not the case. You can get away with higher than needed amounts of protein, of fiber, but you start getting into, here's a general rule. If it is a macronutrient, fiber, water, protein, carbs, fat, no big deal. If you eat excess, okay? If it is a micronutrient, if it is a vitamin, if it's a water soluble vitamin, you'll just pee it out. So not a big deal for over consuming water soluble vitamins usually, with some exceptions, vitamin C, things like that. If you start getting into fat soluble, and if you specifically get into minerals, be really, really careful of high concentrations of exogenous minerals.

• 55:52Speaker 02

  Iron, calcium, even something like potassium. These can cause real significant and serious issues. So I wouldn't go to any of these things. Fetal chemicals are in the same realm. Antioxidants, you really should be conscious of using those things unless you have a reason. If you are training super hard and you're piquing for competition, we might add in some antioxidant supplementation. If we're in a particular area of the world, let's say, or traveling with a lot of pollutants, or you're going to be interacting with a lot of people and you're worried about, you're going to be sleeping a lot less, and you have other things that are going to suppress your immune system, we might add in some antioxidant support there. But if not, we're not going to touch those things. Oftentimes,

• 56:34Speaker 02

  if we're having any immune related issues, there's something causing it, and we're going to go back and solve that problem, and then just let your immune system and your physiology do what it wants to do and get out of the way.

• 56:43Jen Cohen?

  So I should get off of these things?

• 56:44Speaker 02

  I wouldn't take them unless you had a real reason for it.

• 56:46Jen Cohen?

  Well, I went to get my blood taken by this guy who took 300 of my blood markers. And he said that I need to take it.

• 56:54Speaker 02

  Well, again, if you have a reason for it, then...

• 56:56Jen Cohen?

  That was three years ago, though.

• 56:57Speaker 02

  Oh, my God. Well, you're not the same person.

• 56:59Jen Cohen?

  Okay, I gotta get my blood taken again. Wow. Okay, thank you. That, I'm glad you came just for that.

• 57:04Speaker 02

  Yeah, no, that's a... I'd say like if you're all like at home and you're confused, don't have blood or whatever. If you are leading a inactive lifestyle and/or you eat a bunch of low quality food, or you do something that is known to be pretty deleterious, like excessive alcohol or smoking, or you live in a place that has really low air quality.

• 57:26Jen Cohen?

  Here in LA right now, so should I be taking it now because of the air quality?

• 57:30Speaker 02

  Maybe, right, exactly. Right, then, then okay. But if you're checking most of those boxes, I wouldn't, without blood work or without some particular reason, I'd probably stay away from most antioxidant supplements.

• 57:41Jen Cohen?

  Okay, I need to ask you again because I'm actually very serious about this now. How much is it if someone comes to see, because you're so, you have all these labs and these tests. If I came to you and said, hey, I want to be your client, can you coach me? You personally, you're not going to coach me, don't lie. You're too busy to coach me.

• 57:57Speaker 02

  No, no, there is.

• 57:58Jen Cohen?

  You're going to coach me yourself.

• 57:59Speaker 02

  We have a program called Optima that I personally coach.

• 58:02Jen Cohen?

  You, you're going to coach me.

• 58:04Speaker 02

  That's me directly.

• 58:04Jen Cohen?

  How much are you? I'm going to hire you.

• 58:08Speaker 02

  Yeah, it's, look into the program.

• 58:10Jen Cohen?

  Okay, I wanted to, I want to know, I think people want to know. I bet you people are curious, like how much is?

• 58:14Speaker 02

  Um, it's, it's not a reasonable number that most people can afford.

• 58:17Jen Cohen?

  Is it a thousand dollars?

• 58:19Speaker 02

  It's, you're gonna, you're pretty low.

• 58:21Jen Cohen?

  Five thousand? Like, is it, is it by hour, by month?

• 58:27Speaker 02

  No, um, our coaching program, our full immersion coaching program, it's one program, one price. That's, that's it. It's not à la carte. It's, it's more than you're thinking.

• 58:38Jen Cohen?

  Ten thousand.

• 58:39Speaker 02

  So, if you want, what you can do.

• 58:42Jen Cohen?

  You can't be embarrassed. If you're actually charging this price, you have to be able to say it aloud.

• 58:46Speaker 02

  I'm not embarrassed, it's just, uh, it's just better this way.

• 58:50Jen Cohen?

  Why is it better this way? Because people are going to be like, oh, this guy sounds really knowledgeable.

• 58:54Speaker 02

  You can, you can look in the program and you can see if it's, it's your fit.

• 58:59Jen Cohen?

  And you do it yourself.

• 59:00Speaker 02

  The Optima program, I, I personally coach. This is where I personally coach.

• 59:04Jen Cohen?

  Will you tell me afterwards?

• 59:05Speaker 02

  These, yeah, these, uh, when I say like I coach, this is not like people in my company. This is literally the people I'm coaching.

• 59:11Jen Cohen?

  Okay.

• 59:12Speaker 02

  Then we have a, a little, a more affordable program that I have built. And I did coach for years and years in, and now I, I don't personally coach in that one anymore. At the same time, you can do something like just our blood work. So our blood work program is called Vitality.

• 59:30Jen Cohen?

  Okay.

• 59:31Speaker 02

  This will, it's like a, it's like about a hundred markers, I think, plus or minus.

• 59:35Jen Cohen?

  You said 115 ish.

• 59:37Speaker 02

  Yeah. And then there's again, probably another several thousand that is calculating after that.

• 59:42Jen Cohen?

  Okay.

• 59:42Speaker 02

  But that will not only pull those markers, it'll analyze, it'll interpret, tell you exactly what all these markers and combinations and cross reactions mean. And then tell you exactly what to do to not just fix the marker that is higher low, but to fix the cause.

• 59:58Jen Cohen?

  Who does that? Who gives me that?

• 59:59Speaker 02

  It's all automated in software.

• 1:00:01Jen Cohen?

  So it will tell me?

• 1:00:02Speaker 02

  So you'll, you'll run through it, your results will come back in, you'll get an alert, you'll pop on and everything will be analyzed and interpreted for you. It can walk you through, hey, this number is high. This is what it means. This is what it's doing. And then do exactly this to correct, maybe not that number, but correct the cause of that problem. And it's all automated for you.

• 1:00:19Jen Cohen?

  How much is that program?

• 1:00:20Speaker 02

  That's $1,250.

• 1:00:22Jen Cohen?

  Once, a one-time fee?

• 1:00:23Speaker 02

  Yeah, per, yeah. And if you buy, of course, like semi-annual or multiple, it's, you know, cheaper.

• 1:00:27Jen Cohen?

  Does someone come to your house and take your blood?

• 1:00:30Speaker 02

  You can do that if you want. Yeah, you can go to, you know, a local lab car or whatever. You can do. I think mobile phlebotomy is a separate charge on top of that, 1,200, but you know, usually it's a couple hundred bucks or less or whatever.

• 1:00:43Jen Cohen?

  Okay.

• 1:00:43Speaker 02

  Or you can go to LabCorp. So you can get into blood work for, that's very affordable. Um, our absolute rest sleep program is, is much more expensive again, cause it's.

• 1:00:52Jen Cohen?

  Yeah, I'll tell you, I'll ask, but, cause I want to know just in general, cause this is, I want to try this stuff. And obviously, I don't know why you're embarrassed to say it.

• 1:00:59Speaker 02

  It's not, it's not at a price where you're like, I want to try that.

• 1:01:04Jen Cohen?

  It's not like a pair of shoes?

• 1:01:05Speaker 02

  The blood work program may be like in the number that you're like, oh, okay, I'll try that.

• 1:01:09Jen Cohen?

  Yeah, this is probably more.

• 1:01:10Speaker 02

  But this, this is not, this is like, you better be very serious, cause it's a, almost a year-long program and so.

• 1:01:15Jen Cohen?

  And you have like, who's like the biggest athlete you've done, by the way?

• 1:01:18Speaker 02

  Define big.

• 1:01:19Jen Cohen?

  Like someone who's like optimally known to be optimal.

• 1:01:24Speaker 02

  We've had the highest contract.

• 1:01:26Jen Cohen?

  Patrick Mahomes.

• 1:01:27Speaker 02

  And, um, we've had the highest contract in sports, probably six or seven times.

• 1:01:34Jen Cohen?

  Like LeBron?

• 1:01:35Speaker 02

  Not LeBron, um, but

• 1:01:36Jen Cohen?

  Patrick Mahomes?

• 1:01:37Speaker 02

  Not Patrick.

• 1:01:38Jen Cohen?

  Tom Brady.

• 1:01:39Speaker 02

  But we have had everything from Travis Barker. I still work with Travis. Uh, he's phenomenal to Fred Warner, who's the number one linebacker in the NFL.

• 1:01:48Jen Cohen?

  Okay.

• 1:01:49Speaker 02

  Um, Trevor Bauer, he signed the highest contract in Major League Baseball history, won the Cy Young. Uh, Jon Rahm, behind Tiger Woods, you know, very likely the highest paid golfer in the world. Uh, probably a thousand, uh, that I'm forgetting at this point. I'm always terrible with remembering, but the, these are some of the big names that are like right now on the top of our list. Um, but ha- plenty of Hall of Famers, MVPs, Cy Young winners. Again, the highest contract at the time, at least six times.

• 1:02:15Jen Cohen?

  Do you train people personally though? Like in the gym?

• 1:02:18Speaker 02

  Yeah.

• 1:02:19Jen Cohen?

  So you do the whole thing, but you live in Seattle. Like, uh, do you travel all the time?

• 1:02:23Speaker 02

  I do a little bit and then, I mean, I lived here in LA for like 13 years.

• 1:02:27Jen Cohen?

  Oh.

• 1:02:27Speaker 02

  So like, uh, Tatiana Suarez.

• 1:02:30Jen Cohen?

  Mm-hmm.

• 1:02:31Speaker 02

  My, my daughter knows her. They're like best buddies because she come to my house and like trains at my house.

• 1:02:36Jen Cohen?

  So were you a trainer too? Like you did this stuff?

• 1:02:38Speaker 02

  Coaching, yeah, yeah.

• 1:02:39Jen Cohen?

  Like you did the whole thing?

• 1:02:40Speaker 02

  Yeah. Brian Ortega, UFC fighter.

• 1:02:42Jen Cohen?

  Yeah.

• 1:02:43Speaker 02

  Like he lives here.

• 1:02:44Jen Cohen?

  Yeah.

• 1:02:44Speaker 02

  In LA, right? So hundreds of times.

• 1:02:47Jen Cohen?

  So were you a trainer then? Like our, like if I were to say, hey, I want a trainer, can you come over?

• 1:02:51Speaker 02

  Uh, well, oh, it was sort of like the strength and conditioning coaches.

• 1:02:55Jen Cohen?

  I know you weren't really, like, you're not like, you're not like.

• 1:02:57Speaker 02

  If you're asking like if I'm in the gym, taking them through their training programs, yeah.

• 1:03:00Jen Cohen?

  Yeah. So you do the whole thing from kit and kaboodle.

• 1:03:02Speaker 02

  I did that for many, many years. I started to actually, I first started coaching professional athletes like in the gym personally in 2003.

• 1:03:11Jen Cohen?

  Wow. Yeah, yeah, yeah.

• 1:03:12Speaker 02

  I've had a lot of pro athletes that like I have directly personally coached in my house, in the gym, in different form of things.

• 1:03:18Jen Cohen?

  All the different things.

• 1:03:19Speaker 02

  So I'm not in the gym with them as much anymore. Like I said.

• 1:03:22Jen Cohen?

  Yeah.

• 1:03:23Speaker 02

  But I'm still actively coaching many of them.

• 1:03:26Jen Cohen?

  Right. Well, I think you're different than like, I mean, you're obviously so knowledgeable. Like that's the thing that that at a certain level, like they need people like you. You can't just be a trainer doing squats and lunges. They have to, you have to understand.

• 1:03:38Speaker 02

  It's great too, right?

• 1:03:39Jen Cohen?

  Well, it's, but I'm saying that everything serves a purpose, right? To get to the next level of like these intricacies, right? You need someone who has a background in all of these things.

• 1:03:48Speaker 02

  And my interest clearly is in like a little bit of all of them.

• 1:03:51Jen Cohen?

  Yeah.

• 1:03:52Speaker 02

  So I, I mean, I didn't have, honestly, I didn't have it in me to be a full-time only strength coach or a full-time only sciences. I much prefer doing kind of a little bit of everything.

• 1:04:01Jen Cohen?

  Yeah. Holistic. Approach.

• 1:04:03Speaker 02

  And then having a whole bunch of legitimate experts that I work with to bring in, to be true experts in those fields.

• 1:04:10Jen Cohen?

  And what they're good at.

• 1:04:11Speaker 02

  So all of our stuff is like a team approach, right?

• 1:04:13Jen Cohen?

  Yeah.

• 1:04:14Speaker 02

  So we, we try to bring in the best physical therapists, the best behavioral therapists, the best conditioning coaches, the best medical providers and say like, whatever you need, you're going to get a legitimate world-class individual in that category. And I generally sit kind of like on, on the top is a bad way to say it, but I'm kind of the first filter that goes, yo, yo, this is where we need to go.

• 1:04:34Jen Cohen?

  You're the quarterback, basically of the program.

• 1:04:36Speaker 02

  Kind of, yeah.

• 1:04:36Jen Cohen?

  I get that. Okay. Quickly, in two minutes, give me your day to day. Okay. I know you eat beer and eggs in the morning.

• 1:04:42Speaker 02

  Yeah.

• 1:04:42Jen Cohen?

  Then what happens?

• 1:04:43Speaker 02

  And fruit and starch. Um, almost always a few hours into the day, I'm going to have like a 40 gram protein ingestion. Right now for probably two months straight. That means I'm going to do a double scoop of Momentous. Like, I promise you that's true. Like it's just not another thing.

• 1:04:58Jen Cohen?

  Yep.

• 1:04:59Speaker 02

  Um, so I'll hammer that and then maybe another piece of fruit, which makes me feel great. And then we always do lunch and dinner is the same thing. And so the way it was like, we'll make dinner and then double the thing and have it for the next day.

• 1:05:09Jen Cohen?

  Smart.

• 1:05:09Speaker 02

  So I'll explain to you lunch and it's the same thing as, as dinner. But it's always a combination of six to eight ounces of meat of various kinds, a giant serving, like an entire plate of vegetables. And this is an enormous variety. Um, my wife is a tremendous, tremendous, I won't say chef, but basically a chef. So she's making all kinds of things. Some serving of fat there, whether that's going to be nuts or a cheese or an oil or avocado, whatever the thing is. And then, um, depending on the day, some varying amount of starch. So quinoa to rice, to sweet potatoes, to regular potatoes, to sourdough bread, to like any number of things.

• 1:05:48Speaker 02

  And then the meal in between that, uh, could be something like yogurt and nuts or some other thing like that. So you kind of run that thing out and you can see like 200 grams of protein is pretty easy to get to.

• 1:06:01Jen Cohen?

  And then other habits, like you work out during at two or three o'clock?

• 1:06:04Speaker 02

  Yeah. Like in the afternoon is when I like to train. Sometimes that gets pushed back a little bit.

• 1:06:08Jen Cohen?

  Do you do kind of, do you do push, pull?

• 1:06:11Speaker 02

  No, I, I do. If I'm going to, if I'm going to be lifting weights, I'm generally going to be doing full body.

• 1:06:16Jen Cohen?

  Oh.

• 1:06:16Speaker 02

  I don't do body part splits at all. And then what I do is I will oftentimes rotate like strength training and then some sort of conditioning. And the reason I do that is because my travel schedule is what it is. I I would not have success doing a like a I lift legs on Monday or I just do the next workout the next day I have a chance. That's however I do it, right? So if I have seven days in a row, I'm gonna train seven days in a row. Cause I might have four days in a row of terrible travel, right?

• 1:06:44Jen Cohen?

  Right.

• 1:06:45Speaker 02

  Nonstop media, blah, blah, blah, right? Where I'm like, okay, there's just no reality of me getting a forty five minute lift in cause I gotta take my Uber for an hour like.

• 1:06:52Jen Cohen?

  Yeah.

• 1:06:53Speaker 02

  I don't have three hours of a break, right? Cause I'm on the road or my hotel doesn't have a gym or whatever the case is.

• 1:06:58Jen Cohen?

  What are you staying at the Ramada Inn now or where?

• 1:07:00Speaker 02

  Well, like depending on where you're at, like you get, you know.

• 1:07:03Jen Cohen?

  I know.

• 1:07:04Speaker 02

  Depending on what city you're in and you're all over the place and timing and things like that, right? So I'll just do the next one. So my conditioning could be anything from, you know, like fifteen minutes of really high intensity sprint work. Or it could be longer duration, lower intensity, could be, you know, like an hour walk. Could be all kinds of different stuff I do. Um, and then my workouts are generally going to be again, like I have a coach. I have a a full time strength and conditioning coach for my program.

• 1:07:27Jen Cohen?

  Yeah.

• 1:07:27Speaker 02

  Um, T Tim DeFrancesco does my stuff. He was a former strength and conditioning coach for the Lakers. So really, really high level, but like I pay him to write my program.

• 1:07:34Jen Cohen?

  Yeah, that's by the way, the best, best in the world have coaches. That's.

• 1:07:38Speaker 02

  That I did my own stuff for decades and it's just, I will never do it again.

• 1:07:43Jen Cohen?

  Yeah, I agree with you.

• 1:07:45Speaker 02

  Never.

• 1:07:45Jen Cohen?

  Yeah.

• 1:07:46Speaker 02

  So he, he does all my programs and he's awesome about changing stuff up as I'm going, whatever.

• 1:07:50Jen Cohen?

  And you're, if you're motivated, then you don't need someone to stand with you, right?

• 1:07:54Speaker 02

  I, I don't.

• 1:07:54Jen Cohen?

  You just need them to kind of give you the program.

• 1:07:56Speaker 02

  Honestly, personally, when I train, I don't want anybody around.

• 1:07:59Jen Cohen?

  Yeah, me, I'm the same way as you.

• 1:08:00Speaker 02

  Like my whole life is talking to other people for the most part.

• 1:08:03Jen Cohen?

  I know.

• 1:08:04Speaker 02

  Whether it's our companies or my students or whatever. So when I can have an hour to myself, I'm like, I'm out.

• 1:08:10Jen Cohen?

  Yeah.

• 1:08:10Speaker 02

  I don't want anybody else around. So I, I love having a remote coach like that. Uh, but that's generally what it is. So my day, like that's what I'll eat. That's how I do it. The kids are home, usually like six o'clock. Um, we're doing dinner and then it's like family time the rest of the day. They're in bed at eight o'clock. Eight o'clock is, you know, wife and I time to do whatever. And then it's wake up the next day and do it again.

• 1:08:33Jen Cohen?

  Wow. By the way, I'm so sorry. I kept you here for three plus hours. And I mean, I could go on and I'd be, you're probably, my leg fell asleep like four times.

• 1:08:41Speaker 02

  Oh, yeah, okay.

• 1:08:43Jen Cohen?

  But okay, I I'm gonna let you leave because I know you're probably like, when is this girl gonna shut?

• 1:08:48Speaker 02

  All good, all good.

• 1:08:49Jen Cohen?

  I mean, and I can go on and on, but I'm gonna give you, I'm gonna let you peace out. Okay. Okay, you guys, this is again Dr. Andy Galpin. Check out all his programs, check out his podcast, check out his six-part series with Andrew Heberman, who we, who he loves. And um, he's great, you like, you're great. Would you, would you come back?

• 1:09:09Speaker 02

  Yeah, I'm in LA somewhat routinely, so we'll definitely do it.

• 1:09:12Jen Cohen?

  Alright, because I would love to have you on like semi-regularly, if you can stand it. Because I mean, you have, I mean, if I'm gonna ask these questions, I want to ask them to someone who pretty much I can guarantee has the answer in, you know, who who knows the answer, not just making up shit as they go. You know what I mean?

• 1:09:29Speaker 02

  Yeah, well, yeah, I don't know about that, but okay.

• 1:09:31Jen Cohen?

  Okay, well, just pretend.

• 1:09:33Speaker 02

  Alright.

• 1:09:33Jen Cohen?

  Um, alright, thank you so much for coming on the show.

• 1:09:35Speaker 02

  My pleasure, thank you so much.

• 1:09:37Jen Cohen?

  Bye, everyone.