The 4 Fat Loss Supplements That ACTUALLY Work | Mind Pump 2472

the top selling category of supplements by far are fat burning supplements these are supplements that promise to help you get leaner here's the problem most of them do nothing now there are some that actually help a little bit that's what we're going to talk about today in today's episode the top four fat burning supplements you can take is that true is the fat burning supplements the highest it's it's the most definitely one of the highest margins do you in do you include pre-workout into that because pre-workout is the highest for margins oh I think margins and no I think fat burning is and sold that's a good question yeah what's the most popular is like hydroxy cut back in the day was like a big yeah name for that uh category but like I I haven't heard of any uh body uh fat burners out there that are it's still a huge category it is a big category it's a huge category but I what so what I don't know is if you include uh Pre-Workout in that c it's got to be it' be pre-workout I'm I'm I'm almost 100% beats pre-workout I don't think it does I think pre the last time I saw an article I thought I saw that I know pre-workout was one of the fastest growing it didn't exist you know yeah I know that's why I think that's interesting is cuz that was like when we were trainers early in our career uh pre-workout wasn't just barely becoming a thing um where it's now like it's it's Doug maybe you can look up a fat burning supplement uh look at the market share just to see nonetheless regardless of what doug gets it is is one of the most marketable supplements fat loss I mean shoot we uh it provides the promise when we do these episodes right when we do single topic episodes we we hired uh a guy Jeremy who helps with titling and topics and stuff like that and never fails always the number one thing everybody wants to hear is Fat Loss fat loss anything around losing fat losing fat it's the number one goal it's the biggest challenge and also look as trainers when you train people if you had if a if it if the average person or typical client came up to you and asked you a question about a supplement nine out of 10 times it was if it was a supplement that promised to lose body fat almost always right it was always like hey I heard about this supplement helps lose fat this supplement so it's definitely a big category and it's one that we get questions uh from all the time and so I wanted to break down like ones that actually help but before we do we got to explain the fat loss process because otherwise this won't make sense so first off fat loss can only occur it can only occur if there's an energy imbalance okay so you have to your body has to burn more calories than you take in or you have to expend more energy than you consume when this happens you have what's called an energy imbalance so if I'm burning 2,000 calories worth of energy but I'm taking in 1,000 calories worth of energy to make up the difference my body will have to tap into stored energy which is it hopefully body fat right hopefully that's what I'm burning I'm not burning other things MH and that's the only way it can happen if you are not if you don't have this energy imbalance fat loss will not occur if I am eating more calories or consuming more energy than I'm burning my body has there is there's it's uh it's against the law of physics it cannot burn my store to energy because now I have excess energy that I consume which is only going to get stored back on my body so that's in a nutshell how it works now this is an oversimplification because it's obviously more complex than just doing that right if it was as easy as eat less uh and move more then we wouldn't be in an obesity epidemic uh the metabolism is uh very adaptable it doesn't stay in one place this is it causes problems for people also the kinds of foods you eat can influence the amount of calories that you burn the type of activity you do can influence your metabolism as well and then of course activity itself burns calories um and then what you eat determines how you feel and etc etc so it's far more complex than what I just said but what I just said is also true without that energy imbalance fat loss uh won't happen well the reason why that's so important to make that clear is because all of these fat loss supplements always have this interesting way of marketing themselves where they never bring that part up it's always uh this is insulin uh blocking and this does this this conver s carbohydrates into they they always have some spin awesome animations to kind of show you how the particles like all of a sudden come out of the capsule and then they evaporate the fat yeah this this targets specifically the fat around the liver then transports it in the bloodstream so you can use it off as energy and so they have all these like cool things to uh tell you that this supplement AIDS and does when it IT none of it matters if you're eating in a calorie Surplus if you're in a calorie Surplus uh I don't care all the fancy stuff that they claim a supplement or a pill can do in your body you will gain you will gain weight you will not lose weight uh you will not be if you're in a surplus so that's where it doesn't even matter and so then if you understand that then you there are other approaches that make more sense when it comes to investing in some sort of supplements if my Pursuit is Fat Loss which I think is the the point of this conversation yes so then you want to look at supplements from that standpoint okay it what part of the formula will this supplement help the burning part or the consumption part by the way I like that you said weight uh Adam because if you eat more calories and you burn that that you will gain weight you could gain muscle right you could also gain body fat the whole point is that excess energy doesn't just evaporate uh in out of existence uh it needs to be converted to something else this is a law of of physics where energy cannot be created uh nor destroyed uh you don't get energy out of nothing um and and energy doesn't just turn into nothing it it gets converted sometimes it gets converted to heat or it gets converted to uh fuel or it gets converted to body fat or muscle or something like that but nonetheless if there's a calorie Surplus or excess energy it has to go somewhere on your body uh and if there's a calorie deficit then your body will tap into its own stored energy and that's where you get the weight loss and of course what we're for is fat loss not just weight loss and if we're looking at weight gain it's muscle gain right not fat gain so supplements for fat burning are typically broken down into three categories there are the ones that are called fat burners that promise to burn more calories typically these are marketed as supplements that somehow trigger an effect in the body to getting your metabolism to just on its own burn more calories okay so some thermogenic effect right yes they they'll often refer to as a thermogenic effect right so if I take this pill then and here's what thermogenic means if I take this pill more of the energy I'm consuming will get converted into heat so I'm going to actually burn more calories because I've somehow told my body you need to produce more heat so Thermo meaning heat right thermogenic this is a heat producing compound it's going to get me to burn more calories um sometimes you'll hear of a supplement uh I remember back in the day pyruvate was one yeah that in it caused energy the energy metabolic system or the energy system to create energy waste which also would come out in in uh in terms of heat and they said okay this gets you to burn more calories but nonetheless it's these are these are supplements that promise to somehow speed up the metabolism yeah then you have the fat loss supplements that are more of your appetite suppressants these are supplements or compounds that make you eat less and that's a very straightforward way of getting you to lose weight I would say in the short term this category of fat loss supplements have been the most successful these are the ones that people have taken and have seen weight loss and then they get really popular you mentioned one of them hydroxy cut back in the day uh and you can't really buy this supplement stack anymore not at least not in this way you could you could piece it together yourself uh if you go to a pharmacy but back in the day a really popular supplement combination was known as the ECA back right ephedra caffeine aspirin aspirin Ephedra and caffeine being very strong central nervous system stimulants Ephedra and caffeine working synergistically aspirin uh helped elongate or prolong the half-life so made it look work longer and you would take those together you get the stimulate effect the side effect being I don't want to eat as much food when that supplement came out or those types of supplements came out there was zenrin there was hydroxy cut there was rip fuel uh in a short-term period typically 30 days 60 days people would take them three times a day that's what you used to have to do it was a lot of aedra I remember it was like 25 milligrams each each dose and people lost weight but the reason why they lost weight is they just ate less food those are appetite suppressant hey this episode is brought to you by the world's best probiotic seed everybody else sucks if you want the benefits of probiotics go with seed click on this link right here to get started uh you just said something I'm I'm over here smiling because uh you just triggered something that I haven't thought about in such a long time do you remember the sales pitch for p rate I uh the KB cycle yes yes I can give it to you I still I still remember okay so so what pyate is it's part of the kreb cycle what is the kreb cycle the kreb cycle is your body starting to burn and metabolize fat and it takes the average person six to 16 minutes to get into this cycle and what tells the body that it's in the cycle to start burning fat is pyruvate pyruvates released from the brain tells the body then to switch over and start to metabolize fat as its primary source of fuel so when you take the supplement priu and let's say on average it takes you 10 minutes to get into this KB cycle and pyu to get released it gets released faster so now you get an additional 5 to 10 minutes of burning fat every time you're doing cardio exercise oh yeah yeah I remember I'll take two bottles that's right that's good that's right oh it's been so long since I even thought about that but I remember and then you have uh categories of supplements that Aid the fat metabolizing process you probably Pate actually might actually fit better in that category there's other ones like ALC carnitine right amino acid that uh is important for fat uh metabolism uh choline sometimes was s was sold as this way as this right these are supplements that you know when you look at how your body breaks down fat and turns it into energy there are certain compounds that are used and nutrients that are used for that process so the theory was well if I take those I'm going to encourage or enhance the fat you know metabolizing effect of the body so those are the three main categories of supplements and I'm going to tell you right now that most supplements in those categories are not going to work very well at all fat loss supplements are U may they might be one of the most popular but they're also one of the worst in terms of actually producing like when you look at the data when you look at studies actually producing effective and sustainable results they just fail almost across the board I want to address the the probably the percentage of people that are you know screaming at their their radio right now going oh no I saw all kinds of great results when I did this thing because there there's two there's two main reasons why any fat burning supplements worked for somebody and there's two main ones there's a lot of the the fancy uh the sales pitches that they tell you it's doing and what's so magical about it but they either one suppress the appetite so it helps people control their cravings and binge eating that's right or they affect the central nervous system and they make you all jittery and want to move like like crazy and so so all day it's like you're on cocaine and so you burn a bunch of extra calories cuz you're moving your fingers and tapping your feet and you're doing a bunch of stuff that you wouldn't have been done those are the two most effective ways that all these products and that's why most all of them have something in it that suppresses the appetite or has some sort of you know stimulant in it to keep you to move all day long or you naturally just adjust your eating behaviors as a result of like being disciplined and taking a pill then also has a downam effect has a downstream effect yeah I mean that's a that's a cross the board on all supplements they say the placebo effect right just the fact that you're taking a supplement you tend to make other choices or better choices and stuff like that but the number one and number two is that is appetite suppressant and then uh making you move more right now I'm going now now let's look at that right so moving more does help it's healthier for you to move more it does help with calorie burning but the body does adapt uh quickly to that like if I just do a lot of movement my body starts to learn how to burn less calories doing so and and if I keep doing that I can actually pair muscle down uh through that process we know this we've seen studies on this it's not really moving more is not really an effective way of trying to burn or or lose body fat it's it's not bad it's good for your health when it comes to weight loss or fat loss it's not really uh sustainable um approach and then as far as appetite suppression is concerned at least when it comes to these CNS uh stimulant based supplements um the body also adapts very quickly you get this this down regulation of receptors where it did suppress your appetite at first but then after 30 days or 45 days or so it's not doing it anymore and then when you go off uh you get a rebound effect um and this is why people who lost weight on edra back in the day gained it back yeah they might have lost it but then they all then they all uh gained a back so what we're going to do is we're going to talk about supplements that will actually help and will actually help in the long term so we're going to start with a supplement that is not normally traditionally in fact there's a few supplements on this list that are not traditionally uh classified as fat loss supplements but we're going to make the case uh as to why these are uh in fact some of the most effective fat loss supplements I like this so the first one I'm going to start with is protein powder so you might be thinking how is protein powder going to help me lose weight it's adding calories I'm eating protein well here's why two big ways yeah here's why uh two reasons one a high protein diet even in a calorie controlled environment so if I have two groups of people eating the same calories but one group is eating high protein the other group is eating your typical low protein diet the high protein diet tends to cause more fat loss and here's the important part more muscle gain high protein diets contribute to muscle gain especially when compare when combined with strength training and muscle speeds up the metabolism so if I can speed up the metabolism through building muscle which protein definitely helps with we are now setting ourselves up for sustainable fat loss it's also a great alternative when people are at a in a jam or a pickle of I didn't make a meal I don't have a great choice in front of me so having a shake in replace of some process well it's processed food but a fast food in a wrapper you know macro not macro friendly type of meal you've got this meal that is high in protein which most people underc consume in that so the the benefit of the you getting something something satiety producing in addition to that you're cont ruting to building muscle which in turn speeds the metabolism up this was like a almost every client I ever had because we struggle with hitting protein this supplement became uh a staple that everybody had for that exact reason or even this yeah the muscle sparing effect when you're in a deficit you know making sure your protein levels are you know adequate enough so that way you're you know you don't lose muscle most effective thing you could do for fat loss for yourself uh is speed up your metabolism makes it a lot easier and so your strength training which does that you if to make it as effective as possible you want to eat high protein high protein in this context is about a gram of protein per pound of Target body weight so if your target body weight is 140 PBS well you need to eat 140 grams of protein every single day and that's hard for a lot of people sometimes it's more right if you're a if you're a man 180 grams or 200 grams that's hard to do uh on a day in and day out basis and protein powders can help right so if you're a man trying to hit 200 grams and you're hitting around 130 150 every day from Whole Foods while you throw in a 50 gr Shake now you've hit that protein Target you're going to build a lot more muscle thus improving or increasing your metabolic rate now fat loss becomes much more sustainable and achievable so this is why protein powder uh in in in my opinion is a good you know quote unquote fat loss uh supplement next is caffeine now caffeine is the one of the most classic stimulants caffeine and now I'm not putting it in there because it speeds up the metabolism or all that stuff you know that's not why I'm putting in there I'm putting in there primarily because uh caffeine especially if you don't use it all the time when you do use it it does Boost motivation and that helps make you want to move or work out you just naturally move a bit more that's right and so caffeine this is I mean you talked about pre-workouts at the beginning of the podcast that's the main reason why pre-workouts are popular it's the only reason it's the M it's the thing it's of all the stuff they sell you on that's in it to do whatever they say the most effective thing and the reason why they all have caffeine and the ones you probably like the most have the highest amount of caffeine is because it's the caffeine that you feel it's the thing that gets you stimulated it gets you going in your workout it gets you sweating within five minutes instead of waiting 30 minutes to get to break that first sweat it's the thing that motivates you to move around throughout the day it's a thing that wakes you up first thing in the morning makes you do more productive things before like that that's why that's so effective and and all the studies that are on caffeine as far uh as the benefits outweighing any sort of the detriments this is why this becomes a go-to supplement but the thing that I the the caveat to that is that I would be I would you your body will adapt to that and so you can get into this rat race of just increasing yes and here's the way to use caffeine for fat loss save it for before your workouts if you're listening to this right now and you struggle with weight loss um and you're not a regular caffeine Drinker if you are start to T start to taper yourself off first and then save the caffeine for workouts it's a treat and it'll motivate you so it helps get you to the gym it helps get you through your workout it'll help you be more consistent it's something to look forward to this is how I would use it with my clients is is is for the ones who didn't drink regular caffeine and who struggle I'd say okay let's have if they never had caffeine it would be 50 milligrams or 100 milligrams at the most and i' say here have a little caffeine 30 minutes before you're supposed to go do your walk or supposed to go do your workout and it helped it helped them with consistency so really the caffeine is there to help with motivation to keep you consistent that's why I think it's a by and it's also by the way in almost every fat loss supplement precisely because it does make you feel good you do feel it hey sorry to interrupt look I have a free guide that teaches you how to lose fat in three steps just three steps that will burn the most amount of body fat help keep it off this guide is totally free we're giving it to everybody right now if you want it click on the link at the top of the description below all right back to the show next is uh an an adapted gen known as ashwagandha now ashwagandha it doesn't have this direct fat loss effect although some studies show that it might help a little bit it doesn't have this direct muscle building effect although there are some studies that show that it helps somewhat with it more so ashwagandha helps the body deal with stress or it helps you to not be overcome or your body become overcome with stress now why is this important for this category well if you're trying to lose body fat you're putting yourself in a calorie deficit you're working out those are both stresses they're both stresses on the body and if your body's ability to adapt to that stress is enhanced a little bit it's going to make the process uh a little bit more effective and among all of the adaptogenic herbs that are out there there's a lot of them right there's riola there's jining Corps might even be in there uh but ashwaganda has the most study supporting it and it's probably the the the best tolerated for people some uh adaptogenic can cause like stimulat stimulant effects some people don't like certain ones but it's pretty rare a person take ashwagandha and not necessar not really like how it feels most people like that it's kind of relaxing it feels good and it does it helps the body adapt to stress and because again you're going to be adding stress to your your body through a calorie deficit if you're trying to lose weight and extra exercise ashwaganda as help does it what does a research say as far as it it does it support you switching over to parasympathetic does it does it help switch over at a faster rate which I think that's important to knowe that's one of the thing I mean your ability to be able it's known as an enzoic right your ability to switch over to rest and Recovery is as important uh to you being able to get up and work out and do your things because you get up you go work out and you move and you stimulate muscle well that's important that's part of the process the other part of the process is being able to relax calm down rest recover repair and that supplement helps you help you helps you do that so yeah that's an adaptation skill you train like the best athletes in the world are their ability to uh recover and to be able to adapt to that stress and then come back and then perform again um you know that's what sets them apart from other athletes yeah now last is uh definitely a supplement that people don't talk about for fat loss but in my opinion is one of the best and that's creatine creatine if you're eating a high protein diet right you got that stapled down um creatine is a phenomenal strength and muscle building supplement and will directly lead to a faster metabolism as a result of that so if you want to get your body to burn more calories on its own you want to build more muscle creatine is the king of all supplements in this category it will help you build muscle it does also hyper hydrate your muscles it also hyper hydrates your skin it produces this nice fullness to your muscles tightness feels more sculpted more toned because of the The increased fluid but it helps the muscle building process and when you build muscle you become a better fat burning machine period end story we've said this many times in the podcast if you want to burn body fat this is why strength training is the best form of exercise for fat loss it's through the metabolism boosting effects it's not because you're burning tons of calories uh just through the activity creatine helps with muscle building so that supplement for fat loss is uh one of the best yeah and improving your performance as you're doing your workout you're going to squeeze that last bit of potential uh out of that signal to to really kind of place you in that anabolic uh High signal state where you're going to build muscles I was going to make that point that I think that that's the other part of this is that when you talk all the time about the importance of when we're helping someone build their metabolism to chase strength and get Str stronger we've also talked about when you take creatine it's normally a pretty clear 5 to 10 more pounds on most your lifts So within two weeks yeah so when you are trying to chase strength to Chase building muscle um and especially when you're doing that in the context of I'm trying to speed my metabolism up that's the main purpose of me building this muscle even if your overall goal is I want to lose 50 pounds Adam that's what I'm trying to do us trying to build your MUSC build muscle and build your metabolism is going to Aid in that and so this is why this is such a great strategy why that's such a great supplement is your ability to be able to add five or 10 more pounds to the bar is only going to naturally progressively over load you in your workouts which then stimulates more muscle growth and then if you feed it properly with all the other things then you speed your metabolism up 100% it's also a longevity supplement it's good for your brain it's good for your body it's good for your organs uh it's a it's a great all-around supplement but definitely make no mistake it is a fat burning supplement because of its ability to help you build muscle we've got some questions here the first one is can supplements really make a difference for fat loss not a big difference you know uh and that's just being 100% like 100 % like we're listing the best supplements we think for fat loss because that's the category yeah but still a small S A it's complimenting all the big rocks yeah like if you look if I put diet training sleep and lifestyle in a pie chart with supplements supplements would be like 1% I mean uh unless you're making up a nutrient deficiency they really don't make a huge difference uh e even the crazy Black Market illegal stuff that's out there that bodybuilders will take doesn't make that huge of a difference it's it's the it's the diet it's the training it's the you know getting good sleep it's those things I I've always approached it with clients in in regards to uh like how I recommend supplements based off their disposable income and that is like if I have a client who has lots of disposable income and they're like yeah why not take these extra things that give us an extra 3 to 5% on all the things we're trying to do but if I have somebody who's just like financially they're tight or they don't have that kind of disposal income and I haven't checked all the boxes with them like we're not dialed on their sleep we're not dialed on their nutrition we're not dialed on their consistency around their programming I'm not even putting that much energy in this direction it really has to do with where they're where they're at financially and like how much of that effort is being put towards the things that don't cost them any more money that they can improve on and if they really want to move the needle selling them a $50 bottle of X thing is not going to move the needle what's going to move the needle are the big rocks now say you've checked all those boxes then yeah this is this is going to add yeah this is the next thing to do that but there normally is plenty of room for me to help people first uh in the big rocks before you know defaulting over to like supplements as a as main source for results can a multivitamin help with fat loss it can if you have a nutrient deficiency deficiencies yeah if you're deficient in a vitam and essential vitamin or mineral your body vitamin D magnesium yeah your body's uh functions are not it can't function properly um so you can cause lots of problem like a vitamin D deficiency can cause depression pain hormone imbalances magnesium deficiency anxiety bone loss uh muscle contraction issues um so if you're lacking in a in a nutrient and then you take a vitamin and get that nutrient filled huge difference huge difference like going from nutrient deficiency to nutrients filled you'll feel like a completely different person nutrient deficiencies can feel like illness so it definitely can help now if you if you're not if you don't have a deficiency it won't make a difference so I'm glad we got this question because that's where this list changes right obviously we made a generic list for the general population on what we think are the four best fat loss supplements outside of your traditional fat loss supplements right but what Trump's all supplements are when you have a client that and this is why I suggest especially if trainers that are listening that your CL your clients go and get blood panels especially as they age so I can get a good look and see like if they are deficient anything because somebody deficient in iron in magnesium in vitamin D which are all very common to have deficiency and you're talking about 50% plus of the population are deficient in some of those things them supplementing for that now becomes a great fat loss supplement not because it has anything to do with metabolizing fat or a thermogenic effect is that your body systems are running more efficiently when your body is getting what it's supposed to get they were broken systems before that's right and so you fixing that first it now becomes the best fat loss supplement that you could possibly take because you're making your Machinery run smoother and better by giving it what it needs so that's the the the difference in this list is it changes per the individual if that individual knows where they lack in certain supplements it's early access to Black Friday all maps programs all bundles 60% off also if you get a bundle you'll get 10 entries to win if you buy a program you'll get five entries to win everything else one entry to win five days at the mine Pump House in park City it's got a gym it's got a cold dip it's got a sauna it's got red light therapy it's all kinds of great stuff 5-day vacation hooked up with $1,000 for travel accommodations as well Early Access Black Friday go to Maps fitnesspro docomo Park City house all right back to the show next question how low should I bring my calories for fat loss so for fat loss you want to bring your calories below what you're burning and usually it's anywhere between 5 to 700 calories below what's known as maintenance now it could be more or less depending on the person so I'm giving a kind of a general uh answer but let's say you've realized or figured out you've tracked your food for a couple weeks and you realize okay I'm averaging about 2500 calories a day um and I want to lose weight well if you go down to 2,000 or 1,800 now you're in a deficit you'll see some fat loss um I don't like bringing people's calories below 1,500 uh period end of story um uh definitely not below 12200 uh then things get kind of iffy you plateau real hard um and people don't feel very good I agree I would add this also because this is challenge that I'm going through personally with right now with with my diet is I'm heading into a cut right now and I'm not up to where I would like to be metabolically before I do a cut so in the past um I would get up to 4,000 plus calories to maintain my body and then I would go to a cut and then I could I could comfortably cut 1,000 calories and eat 3,000 calories and lean out I'm not there right now I'm at a place right now where my maintenance is probably somewhere around 3200 calories or so and so in order for me to cut right now I have to go all the way down to 2500 well here's the challenge with that is when I start getting around 2500 or less calories it becomes really difficult for me to consistently hit my protein intake so that becomes really important like so if you let's say you want to cut 500 or 1,000 calories well if you can do that if you can cut 1,000 calories from your diet and still fit in enough protein that your body needs to sustain the muscle mass that you want on your body then I would say it's probably not a bad the reason why cutting below, 1500 is that's what happens you cut somebody below 1500 calories it's hard for them to get what their body needs nutritionally especially something as important as protein so that becomes the most important factor on how many calories I cut is can I get a client's uh metabolism up fast enough that when I reduce by 500 700 or th000 calories that place that I reduce to can they still hit the important macronutrients that I want them to hit like their daily pro protein intake and if that puts them in a place where all they could have is tilapia and spinach all day long in order to do that that's way too low for me I want them to be able to have good healthy balanced meals that aren't starving like them with like tilapia boiled that they can s because that's not sustainable so I want to make sure that the cut is somewhere you also need essential nutrients in there too like fats and and vitamins and minerals that's right so I I want to be able to build the metabolism up to a place and I think when you're in a very healthy place metabolically you can get away with larger deficits in in calories it's where it get where it gets dangerous is when you cut a large deficit and that deficit takes you in a place that's so low your body's lacking in all these macro and micronutrients is it true that my sleep plays a role in Fat Loss hug huge role huge role there's really interesting studies on this where they'll they'll control people's calories and they'll have a group essentially have bad sleep and another group have good sleep and they'll put them both in a deficit and the bad sleep group will lose twice as much muscle and half as much body fat so the body is really learning to slow down its metabolism uh sleep also affects your Cravings your behavior your mood um has a very powerful effect on Cravings very very powerful effect on how you eat um and and and then of course it's just your health gets affected negatively like yeah your hormones are all out of whack it's just it it's so much of the building process of even building muscle or like retaining muscle like all that is dependent on like how much rest recovery you get well yeah we we obviously if you listen to the podcast you hear us at nauseum talk about the importance of strength training and building muscle and building your metabolism none of that works without rest and Recovery the the the magic in all of that we can have the best programming in the world you can be following a maps and dieting perfect and you get [ __ ] sleep and all that goes out the window because the the the real work or the real magic that happens from all the working out happens when you rest recover and adapt from that if that part is disrupted and consistently disrupted you could have great workouts great diet and you're going to have shitty results that's how powerful the sleep and S you said you share a story all the time with a client that you had where all you did get S yeah get better sleep and all you reduced I believe I think The Story Goes you reduced her training how much she was training and focused on getting sleep and all a sudden the weight started come and changed nothing else no her her body her body just because she started to build more muscle metabolism got affected positively hormones balanced out and she got leaner I mean you you're trying to get leaner with crappy sleep is a recipe for muscle loss it's a recipe for flabbiness it's a recipe for terrible hormone profile no no you have have you and this is true for any adaptation you're looking for to any kind of stress building muscle improving endurance getting stronger or burning body fat you got to prioritize sleep otherwise you're going to make this almost impossible all right I know you like that episode if you did check this one out 30% body fat for men this is way too high this is actually a bit high for women as well so in today's episode we're talk about how you can go from 30 to 10 what is 10% body fat this is when you have a visible six-pack can you go from 30 to 10% yes guess it's possible but not if he guessed along the way so we're going to talk about how you can do that in today's episode now there's a huge range right of like body types some people can run uh a little bit heavier uh and or a little bit higher body