 Next question is from d-price 22. What bro science did you do in the past that still holds true today? You know, you know, it's funny about bro science is that so bro science refers to like it's a bad name the rules of nutrition or training that were you know pushed by bodybuilders and lifters It's called bro science because they're not scientists But they'll they'll say things like don't eat carbs or don't eat anything after you know 7 p.m. Or stuff like that right right and the funny thing is that their explanations were often wrong So they said I'll give you an example You know bro science would say don't eat food past 6 p.m. If you want to get lean now their explanation is Well, if you eat past 6 p.m. Insulin drops. Yeah, and you're not gonna be you're not gonna be active So you can't burn it off. It'll get stored as body fat and that's how they explained it, which is wrong That's not how it works. However, does not eating past 6 p.m. Tend to lead to fat loss in people. Yes Mainly because it's a behavioral Adaptation in the sense that right not eating past 6 p.m. Means I'm not gonna eat my late-night snacks I'm not gonna eat the foods that I tend to make bad decisions with I'm probably cutting my calories sleep Because of the digestion that kind of thing. Yes, so bro science Oftentimes there's truth in the results, but it's not like here's another one like cardio first thing in the morning When you don't eat a fasted cardio fasted cardio because it burns body fat rather than carbs or whatever No, that's not why it works Here's why it doesn't work for a lot of people it gets you up earlier and it gets you moving right away And that tends to be extra activity on top of what you're normally used to well That would be one that I can I would still use knowing that the the science has been debunked Yeah, I just I wouldn't tell people that I'm doing fasted cardio because that the fasted cardio burns more fat Then if I would have do cardio someone all the time of the day It's that I know when I was doing fasted cardio for competing. I got up an hour earlier I would have it and if I wasn't doing the fasted cardio I would be sleeping in my bed and so getting up and then not only that but normally if I'm not doing the fasted Cardio at 6 o'clock in the morning and I start my day even when I'm up at 7 and I started was 7 to noon Is very sedentary mm-hmm so that not only that I actually get my heart rate and what you'll notice This is really neat if you've ever compared this long enough before is Whenever I would get up and you know I know you know this because it's why part of why you probably love training it so early is I'm just more active and physical when I've started with Something physical that early. Yeah, right where I'm more lethargic and slow and so it sets the tone for the day I've got energy. I've got a pump. I feel good. I get up and down more. I move faster I'm a little more fidgety and stuff like because I got that going early in the morning versus later on the day So it has benefits that it reminds me of like what we would talk about like woo science You know like when you talk about chi and you use the way explain it in a way that it's not that like their Explanations are wrong, but that doesn't mean that the results are yeah It's like my cuz Katrina's family is very much so into like the massage therapy and Eastern medicine and like a lot of that woo-woo stuff and she still communicates like that and I always kind of like chuckle I'm like, that's not that's not how that works. It's not and she's like I I've done this enough and her Argument is always I've seen it enough times. I don't need to hear me tell her it's not it's like well It's not I'm not disagreeing that it doesn't work It's that the way you're explaining it isn't correct But that doesn't mean I throw it out and I don't apply it or use it It's just that they're the way that we've explained it for so many years and that's what bro sciences bro Science is there has been enough years of experience of these bros that have applied this and they've seen hundreds of other of Their bros okay, or they've gotten results and they've got an incredible results from it The and and then they do their best to explain it through science and it doesn't come out very well No, and then then you have the nerds that love to shit all over shit on the explanation Yes, they take they take apart every word they said and then they go debunk it and why I don't like that shit It's because it's actually pretty good advice like the don't eat past now you're deterring people from actually that's right Chieving or get up. You know what's really good for you get up and do some fasted cardio or stop eating at six o'clock You know, that's great fucking funny as they'll show studies and show fasted cardio versus unfasted cardio resulted in no additional fat loss Because it's all controlled right But if you take a bunch of everyday people and you tell half of them to wake up and do cardio first thing and then You can do cardio whenever you want and then you follow them along you would see better results with the fasted card Just cuz it's the first thing did yeah And I don't know if like the whole like drink a gallon of water is considered bros That's another great one for me. I just like the intention of every day I'm trying to focus on that's a great order intake totally and you know, of course like they'll still promote it as I don't even know how the bodybuilders promote they promote it as you need a gallon of water a day Yeah, like they have flushed the kidneys out Yeah, like something like that like they'll add in is like some crazy You're right. That's a that's in that's incredible advice and what I have found is if you don't tell somebody some, you know Arbitrary number that they have to go target too little then they don't they drink too little. Yeah, here's a way under consume Here's another one is the pre-workout, you know, take these supplements 30 minutes before you work out to give you a better Workout that's more effective now besides caffeine, which actually has Stimulants do have some benefit not always but some benefit for workouts What about the whole like Citrulline and amino acids and this and that I know studies will show there's this like nominal Difference or whatever, but it's really not something substantial But why did I always recommend to my clients 30 minutes before that they do something or take something? 30 minutes or 45 minutes before the workout. Why because it sets the tone It was a 30. It's like preparing yourself mentally that okay in 30 minutes I'm gonna rather than like oh my god. I got to work out right now I got to get into this mental state and so it's just this this mental component that makes a difference that or the how about the six Small meals a day that's something that's been shit all over also If calories are all equated the same then it and the thermo and they usually talk about the thermo effect and That's bad science, but I tell you what even after I knew that science wasn't true I still used to make clients portion out their meals in four to six meals a day because it taught them portion control Yeah, and they have and what it helped them with was they never got really really hungry because every two hours So they were feeding so they never let their body get really hungry to where cravings started to kick in and then they made bad Decisions, so it helped with be good behaviors So the science was explained terrible with the whole four to six meals a day like that you're right But there's tremendous value in somebody portioning their meals out and small meals and eating them every two to three hours And it's not because the science says it's better for burning fat or building muscle You're building in disciplines. It creates good behaviors in discipline Hey, if you enjoyed that clip you can find the full episode here or you can find other clips over here and be sure to subscribe