 Next question is from Billy B three. How much sugar day is too much anything over twenty seven point two five you know what's funny about this that's close to a number I used to try and keep my class 25 was the number it depends on the person but I will say this here's what the studies will actually show the the amount of sugar that you eat doesn't really matter as much as if it when your calories are low especially if you're in a deficit if you're in a deficit sugar doesn't have like this crazy negative effect it's when you're in this calorie surplus that you start to see problems with lots of sugar now that being said I will say this sugar in my experience with clients does stimulate the appetite in a particular in a very interesting way so if I have a client that's like hey I read the studies it's funny because Lane likes to actually counter that argument all he does but my experience is not like that now I know it's usually sugar in combination with that that causes the you know the palatability and all that stuff but in my experience I've had clients have done this they're like hey look these were these were like doctors who read the studies like sell in this study it showed that high sugar low calorie blood markers improve there was no difference between that and a diet that was low on sugar and I said okay give it a shot and let me know how you feel and sure enough they came back and like yeah my appetite is all over the place and it's harder for me to eat lower calories than when I eat more complex carbohydrates and more fats and proteins so that's the one thing I will say but you know sugar in a high calorie in the context of a high calorie diet can have some pretty inflammatory effects in a lot of people and cause maybe potential issues with insulin resistance you guys have any experience my experience with my clients with this is that if I'm if I'm coaching a competitor who's weighing and measuring and tracking their food so long as we stay within their parameters and the guidelines I give them then allowing them to have sugar in the diet is no big deal so long as they're it following their parameters and they're and they're sticking to that if I am trying to teach a client to kind of intuitively intuitively eat or just change some behaviors one of the first go to things I do is actually cut back almost all sugar intake because I find that when I don't do that clients do tend to overeat what what what the mechanism that does that I can't tell you I can't tell you exactly what's happening that causes people to do that it's just I've experienced that with so many things and myself enough times that I just like if I allow a little bit of sugar in my in my diet would it be just like I decided let's say you know yesterday I was moving around a lot and I could totally afford to have that you know 300 calories of sour patch candy and I haven't had something like that in forever and I have that something that I can guarantee happen is that night all of a sudden I want ice cream or the next day all of a sudden I want a soda like it I my cravings change the minute I introduce it into into my diet now I start to crave the energy and it doesn't mean that I can't it doesn't mean I can't get buffed still or get shredded and still insert those things in the diet it just makes it harder for me it's like now I have this other thing that I have to do it's already hard enough to restrict calories and stay in this this calorie intake and exercise on a regular basis oh now when I allow sugar to occasionally come in there now I'm also battling this craving thing that I know your verses when I eliminate it and I stick to all whole foods and I don't have any of the only sugar I'm getting is from from natural sources like fruit whole fruit yes not fruit that's right when I if I'm only getting there I don't battle these things and the moment that I allowed in there even if my calories are low and it's not going to affect me and put fat on my body now I'm battling that craving and so for me that's enough to coach clients when I'm teaching them hey let's if that's not something you have to have in the diet let's get rid of that shit yeah for me I mean it's it's just a behavior thing it's it's something that you know evolutionary we've been hardwired to be rewarded like that that signal is a massive loud signal of reward and it's it's like you know once you introduce that signal you know it's just a natural response of like wanting to introduce that back and like keep that into the routine because it's it's something that just hardwired wise like it's we're gonna be fighting that a lot that that response and so it's a very strong signal and regardless of this like this nuanced talk that you know a lot of people get in this debate on whether or not it's bad for you or it's toxic or it you know it leads to all these diseases whatever all that stuff like granted like calories are big you know proponent of this is in terms of like it having more weight you know if you're over your calorie limit and having sugar in there it's probably more you know of a problem than you know if you're under calories and it's in there but at the end of the day behaviorally like this is just something that you're just gonna continually fight and it could you know like take over a majority of what you're consuming the other thing it changes the way fruits and vegetables taste for me that's the other thing I don't like about it so if I allow let's say I always kept my calories under my you know my maintenance so I'm losing body fat but I every day I eat sour patch kids in there my apple and my vegetables taste different they do not have the same taste as if I were to have no added sugar into my diet and then I eat those things so part of why I don't like it either was I remember the first time that I cut sugar out for an extended period of time and then actually bit into an apple you know or had some asparagus like that the food that food actually tastes richer to me when I'm not adding any sugar if I'm letting sugar in the diet on a regular basis it changes my palate yeah that the sweet the perception of sweet is very powerful and it it can definitely you definitely build a tolerance to it don't you and everybody experiences this again if you eat lots of sugar you'll find that sweet in fact artificial sweeteners are several hundred or thousands of times sweeter than sugar and I've worked with enough clients who have a lot of artificial sweeteners and prefer the flavor of them to sugar because it's actually sweeter I've actually had people tell me that when they drink a soda with sugar it doesn't taste as good as the diet coke and I think it has to do with my personal opinions that have to do with that perception of sweetness I mean evolutionarily speaking Justin you know sugar in its natural forms was probably pretty rare okay so finding lots of fruit not that you actually planted in hard I'm talking about before agriculture when for most of the time humans run earth pretty rare that you'd walk around and find a apple growing or some berries and by the way the apples and berries and fruit that we have today has been modified and bread to be much higher in sugar apples were full of seeds that was very little better meat you know strawberries look very different size to by the way yeah and it were nearly a sweet we I mean carrots near not nearly a sweet like everything was not nearly a sweet so it was one of those things that was we just didn't get a lot of I mean honey maybe but honey you had to go kill like battle a bunch of bees in order to get to it and if you look at you know modern hunter-gatherers it's a big deal to get honey it's just not something you see quite common and but it's a very quick source of energy so it makes sense that it would trigger these behaviors in us or these feelings that we were gonna go seek it out because it's a very you know quick source of energy so that's that's for me I see that it changes people's behaviors but the studies do show that all the negative effects that come from sugar if your calories are low and you're getting adequate protein and fat not nearly as big of a difference when your calories are high though high sugar plus high calorie is problematic that starts to look like it causes lots of problems and the people I find that are most staunch about defending sugar are addicted it that's I swear to God yeah it's like you really have products to try to sell that have a like what I see a lane always talks about this stuff right so he's he's he defends sugar a lot because how many people have demonized it right which I'm not pro that either right I'm not pro demonizing sugar either but it making people aware of its addictive properties or how it could change the cravings or change your power I think it's very important and the people that get behind them like yeah fuck those guys and then you click on their thing and it's like videos of them doing sour patch kids and deadlifts and do you so funny you know our donuts every single day it's like people want to judge it's like the whole squatting thing telling people not to squat I hate that I don't like that messaging and I remember when we first met Lane that was one of the things that we would challenge him a lot on is that it's not that I think he's wrong I actually he's right what he's saying is right but I also come from the place of training a lot of people regular people yeah that are trying to create better behaviors in their life and could you do it with having sugar added sugar and candy every once well absolutely is it going to be more difficult fuck yes it will yeah yeah usually the people eat a lot of sugar are not getting it from whole fruit are they yeah they're getting it from from other things and I tell you what it definitely feels different to eat 70 grams of processed sugar in candy or in a soda than having a you know starch 70 grams of starchy carbohydrates it feels different on the body I think most people would agree with that it gives you totally different feeling yep you like the information in this clip you guys are gonna love the information in this full episode make sure you subscribe and check it out