Hey, Athletes! Do you use intermittent fasting on a regular basis? Tune into this week’s episode to learn how intermittent fasting can still bring strength and muscle gain!
In this week’s episode, the whole crew is back again. They go over their updates and announcements before diving into this week’s study. The study looks at a difference in strength gains between those who use intermittent fasting and those that don’t. The coaches dive in to see if there are any changes between the two.
This week’s topic is a review of the book called Make Your Bed by Admiral William H. McRaven. The team shares their favorite parts and takeaways from the book.
This week’s Meet Yourself Saturday is Stairway to Heaven. You may find that you don’t want to climb stairs after this one for a while!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 49-MINUTE EPISODE WE DISCUSS:
- Stairway to Heaven
- New Cycles
- Intermittent Fasting and Strength/Muscle Gain
- Tips and Tricks for MYS
- Make Your Bed
- Kyle Returns from Vacation
- Updates and Announcements
- And A LOT MORE!!
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
- Four Weeks of Time-Restricted Feeding Combined With Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Intermittent Fasting and Strength/Muscle Gain
[00:00:00] Jerred Moon: Ladies and gentlemen, welcome to the garage gym athlete podcast. I’m your host, Jared moon. The garage team athlete podcast is a result of my desire to build better humans, unequivocal coaches, and autonomous athletes. I’ve spent the last several years obsessing over program design nutrition in every other way, you can optimize human performance.
This podcast distills the latest scientific research with what I’ve learned and blends it with the not so scientific field of mental toughness. We are here to build you into a dangerously effective athlete. If you enjoy this podcast, you can find out more about our firstname.lastname@example.org. And if you want to pursue more into the field of coaching and programming, head to email@example.com.
Thanks for listening.
[00:01:00] All right, ladies and gentlemen, welcome to the garage gym athlete podcast. Jared moon here with everybody. well, VD was almost here and then he had to back out of the last second, but, in Marco hasn’t w okay. I don’t know why I said that. Not everybody’s here, but Ashley Kyle’s here and Joe is here.
What’s up guys. Hey ladies and gentlemen, ladies and gentlemen, Jody, feel like you’re in the gentlemen category. Nope.
Joe Courtney: Bear category of bear Grylls
Jerred Moon: some there. Yeah. Well, good news. We’re going to get started with your updates cause it’s like legendary. Yeah. We’re all waiting for it. Now.
Joe Courtney: I’m going to
Jerred Moon: disappoint this week.
So it’ll have been getting better and better, you know? I’ll try and make something else.
Joe Courtney: I decided to get in your headphones. I posted in the group about a week or so ago and people gave me some feedback and I just went with my tried and true sticking with bows because I know their sound is good and they are very comfortable.
and I know I can’t [00:02:00] do apples, plastic headphones cause they just hurt after like 20 or 30 minutes. Just not, not feeling good. And yeah, I was very, very hesitant to go switch to Bluetooth. I don’t know why nowadays you can, you. Like, I try to actually find the same wired in cord hair headphones, because it takes the error, the technology error out of it so much, but they’re actually more expensive than getting individual Bluetooth buds, very baffled by that.
So I figured, well, if I’m going to do it, then I might as well pay it for the bows and get ones that work decently. Cause we tried achieve repair before and had to send them back right away.
Jerred Moon: So bows like the noise canceling, bud.
Joe Courtney: I don’t know if they know canceled some of them, but they cancel. I don’t really care if they know is cancel.
Yeah. I’m just going to be pumping noise into it. so it’s whatever, to me, I’ll just turn it up. But whatever the individual buds are for them sport, whatever, they had another one that [00:03:00] it’s like the lanyard that attaches behind your neck, but I felt like that would get annoying. And if I’m going to pay up for it, I might as well get the individuals and also realize that, well, I’m going to be, have to work out in a.
Go to a gym more than once in Bahrain. So I’m going to need music there anyway, and this way I want to hold my phone the whole time. So this is the best.
Jerred Moon: That’s a decent update. All right.
Joe Courtney: And a Phillips, if we’re getting, getting easier, now that I have a pull up bar. So imagine that. I’ve been adding up after each of my, run days.
I’ve been coming in as my cooldown doing 50 pull ups and I did them today and I was like, Oh, these are getting pretty easy. So I just having another 10. So I’ll just, I’ll just keep adding them and see what happens. yes and no, there’s like a tiny cap. It’s not like a full kit because, so before, when we, when we put it in the pole, it’s not secured at all, but it’s so wedged in there that it just doesn’t spin today.
I was doing, I was like little baby Kips, just a little bit. And there’s like a [00:04:00] little bit of a fraction of our turn. So now they’re just becoming a little bit more strict because I just don’t want to pull the term
Kyle Shrum: that’s on the pergola, right?
Joe Courtney: Yes. The pergola that I only helped about 20% of.
Jerred Moon: Which it says
Joe Courtney: that word.
I am not very handy. Pull on up to it. I mean, if you really wanted to find out date, I finally trimmed back my mustache because it doesn’t block my mouth
Jerred Moon: anymore. Yeah. You isn’t that like, you know how like a, a whale eats. It just like it takes in the plankton and it’s like mustache. Cause it goes like through its, through its teeth.
It’s like what you had going on.
Joe Courtney: Yeah. Yeah. I told Ashley one time that if I were to eat cereal, the mustache would act like a broom and just brush the cereal right off. If your case you to get rid of that. Yeah. So now it’s not covering my bottom lip so I can, I can be functional and need again. Ashley has given a great grandma’s right now say you wanted a good fun update.
You guys seem like you were very bored with my functional, actual updates. So here it is.
[00:05:00] Jerred Moon: I’ve been getting used to the new style update and I like it. We need all
Ashley Hicks: your hygiene updates.
Kyle Shrum: I think this is why people don’t want the YouTube version.
Ashley Hicks: Well,
Joe Courtney: I mean, they get me on Wednesdays, so it doesn’t matter.
Jerred Moon: Well, when I sit here and we do these, I just pretend like you’ve come back from like being on a desert Island and because that’s what you look like, you look like. Yeah, exactly. Just coming back. All right, Kyle, what do you have going on, man?
Kyle Shrum: not a lot going on, just getting back into regular life.
Now after vacation vacation was amazing. It was really good.
Joe Courtney: I was very grumpy on our Monday meeting.
Jerred Moon: It was a little sad to be back. I didn’t,
Kyle Shrum: I didn’t really realize that I was grumpy until you guys pointed out that I was grumpy, but anyway, Yeah, vacation was very, very good. I am not turns out someone [00:06:00] who prioritizes training while on vacation.
Jerred Moon: even when your wife does
Kyle Shrum: even when, yeah. Even when handed us. Yup. Yup. She prioritized it a lot more than I did. we did go for a run together while we were there, so that was fun. anyway, so after vacation I got home. And we were pulling in the driveway and there’s water flowing down my driveway into my garage.
And I was like, where is that water coming from? Please tell me I didn’t leave water on while I was gone, but it wouldn’t have been in the yard. Anyway. It turns out the main line from our water meter into our house had busted while we were gone. And so it was just like pouring out of the yard. And so I had to turn the, the meter off and call a plumber and spent.
A few hours. It was up till about midnight with the plumber. The night that I got back from vacation, fixing a water line. [00:07:00] Yeah. So, you know, nothing like life to remind you why you went on vacation in the first place. But anyway, it was, it was fun. It was a good time.
Jerred Moon: It was like the second week I moved into this house, my.
Water heater. It’s a new house. I want to say new house, new construction, like house and the water heater, pipe burst, and flooded my garage. And
Ashley Hicks: I was going to tell the Graham toilet story. That’s
Jerred Moon: what I know that was. Different time. But anyway, I’ve had the garage flood thing happen and it was, it was not fun cause we weren’t unpacked either.
And so it really just flooded all of our boxes, but that’s cool. I like throwing stuff away. I don’t like stuff. So I just threw it all away.
Kyle Shrum: Yeah. We were fortunate. It wasn’t really like we didn’t have any indoor damage. there was, you know, some. There was like a puddle in the garage where it had gotten under the garage door, but no, there was no [00:08:00] indoor damage and nothing had busted on the inside of the house.
So that was good. That would have been a much, much worse situation, but, but anyway, so fun times,
Jerred Moon: fun times. Ashley over to you.
Ashley Hicks: my functional medicine doctor appointment has been made, so I get to finally go and do that. So I’m excited to start that journey and, have some tests done and see what’s going on.
But, Emily also, it is. she turned me on to the hormone reset diet book, and part of it, I think it’s like reset. Number four, you have to give up caffeine. And I have drank caffeinated coffee since I was 14 years old and I’ve never given it up. That’s
Jerred Moon: an early start.
Ashley Hicks: Yeah, my dad always used to do this thing when I was a kid, probably five.
So maybe even longer, every Saturday I was able to have coffee and basically it was just like a little smudge of coffee. And then the [00:09:00] rest of the cup was milk and I used to love coffee Saturdays. So yeah, I’m kind of hooked, but I haven’t. I’m starting to cut back. I’m doing half calf as we’re talking as we’re speaking.
I haven’t had any headaches, but I’m trying to keep up with the water intake as well. And I hydrate quite a bit during the day. So I’m hoping I don’t get too much of a headache, but it’ll probably happen. Maybe I’ll get some shakes. I don’t know. So maybe next week will be my caffeine withdrawal update, but,
Jerred Moon: Yeah, I,
Ashley Hicks: I am like really mourning this because coffee is like my one thing that I get up in the morning and before I do anything, I know I want to have my cup of coffee, like with my almond milk and sip it and do my Bible reading.
And then I can start my day, but I’m going to have to replace it with warm lemon water. It’s not
Jerred Moon: going to be the same, just as good. Yeah, I went to off coffee when I [00:10:00] moved to North Carolina, my dad and I, we showed up first. he was helping me unpack the house. And I packed a bag of coffee, cause I knew we would need coffee.
Right, right away. You wake up that next day, you need coffee, everything unpacking the rest of the house. Irrelevant coffee, very important. And so we were by ourselves for about a week before Emily and the kids showed up and stuff and My dad and I were like, just getting these like massive headaches.
And like, we didn’t know what was going on. And we’re like, okay, maybe this house has like a gas leak, you know, something some bad, you know, we got into this house and now we’re, we’re having bad headaches and all this stuff. And then, I was on a call like down in the basement, talking to somebody. And Emily came downstairs with a bag of coffee and a note attached to it and said, you’ve been drinking decaf for the last week.
And I was like, it was funny too. Cause my dad and I were like, What’s going on, we would drink more coffee would be like, okay, let’s have more coffee. We, so we were [00:11:00] drinking like two, three cups in the morning, like big cups of coffee. And I’m just like, dude, I don’t know what’s going on. We can’t can’t shake it.
We can’t wake up. yeah, I’m pretty addicted to coffee myself. I mean, I don’t drink a ton. I try to only have a small amount in the morning, but I really don’t want to give it up.
Ashley Hicks: Yeah. That’s kinda, that’s kinda how I felt. And then my little last thing. And it’s kind of for you to Jared, if you want to try it out, I know you’re on this aura ring, kick, Apple sent out their updates.
And so for the new update on the watch, they’re adding a sleep app on the watch. So gonna try that out in the fall. We’ll see how it goes.
Jerred Moon: Wait, so it that’s when it comes out or are already in the fall
Ashley Hicks: is when the new update happens. It’s like iOS 14 or something. And part of it is they’re going to add their own sleep app
Jerred Moon: onto the watch.
Yeah. I mean, I still have the watch. I use it to work out right now. That’s cool. That’s really cool. Yep. [00:12:00] I don’t have any updates. Is that all right? Yep. Yeah, I don’t have any. Okay. Moving on.
Is that a little too? It wasn’t friendly. I’m sorry. life is what it is. my son’s doing a football camp right now. I think that that’s pretty cool. You, when you get to really like, see your kid racked and stacked against other children. It’s it’s cool. It’s cool to see that, to see if like, is he as good as you think that he is?
Or is he just not what you think that he is? And
Joe Courtney: are we gonna just keep
Jerred Moon: riding golf,
Ashley Hicks: but
Jerred Moon: so far so good. He’s he’s doing really well. And so that’s, it’s exciting for me to watch and have fun doing that and yeah. I don’t know if it’s just Texas, but people. I mean, so we, we started this camp and it’s like, people just pretend coronavirus is not a thing anymore.
[00:13:00] And that could just be Texas, but this football is serious in Texas and this football camp is serious. So a lot of people have signed up for it. A lot of parents, a lot of kids, and I was just. Noticing yesterday, all these parents, I don’t know, like a hundred parents sitting around talking to each other, like no social distancing, just like everything back to normal.
The kids are all close together and I mean, they did some COVID-19 stuff at the beginning and they like take the kid’s temperature. They’re not allowed to take your temperature cause we’re not a part of the camp. And then, you know, they had like a COVID-19, questionnaire and stuff. So they, they took their precautions as an organization, but.
I don’t know. I just want to get to ask you guys like how your areas were. So I’m Texas. They don’t care. Ashley how’s Florida.
Ashley Hicks: They don’t care, come down to Destin. It’s crazy. We went on a bike ride and the amount of people that are just piled on top of each other on that beach is outrageous. So yeah, they don’t care.
Everything’s open the restaurants. Aren’t doing the [00:14:00] 25% capacity. Like they were pretty much at a hundred percent capacity and they tried to do outside. And then now as it’s getting hotter, restaurants are like, ah, forget it.
Jerred Moon: I’ll just
Ashley Hicks: everybody sit inside and it’ll be fine.
Jerred Moon: Kyle how’s Tennessee. Yeah,
Kyle Shrum: we haven’t cared about it for a while
Jerred Moon: actually.
Kyle Shrum: Yeah. It, it just hasn’t really been a thing. I noticed the same thing at the beach though, was, which we went to orange beach, Alabama, and I think it’s kind of a, a secret, I don’t think a lot of people know that it exists because it wasn’t super crowded at all,
Jerred Moon: but I don’t take it as it
Kyle Shrum: it’s a, it’s a big one.
That’s connected to the ocean. yeah. Anyway. There, there weren’t a lot of people there, but it wasn’t because of COVID like anywhere you go, like people aren’t social distance and same thing with the restaurants, like the restaurants, we’re not limiting their capacity. None of that. It was just, it’s like, it’s like, it didn’t exist.
[00:15:00] There was this life as normal, which was part of what was so cool about it for me was it was just like, people are just back to normal lives. Everything’s cool.
Jerred Moon: Joe, Maryland,
Joe Courtney: Maryland cares a lot. They still have a lot of restrictions. I just, last week for the very first time I went to a restaurant and ate indoors there.
Just being able to allow it to do that. And you have to wear a mask. So like if you eat, yeah, exactly. We will not while you eat, but like in order to get into the restaurant, you have to be wearing a mask. And then once you get to your table in order, You can take your mask off because it is dumb. Actually, my dad went to a restaurant yesterday and he walked in without a mask and they said you had to have a mask.
He was like, why I’m about to eat? He was like, no, you have to have a mask until you start eating. And he was like, well, forget this. And he left. Cause this is pretty dumb.
Ashley Hicks: Yeah. I think
Jerred Moon: it’s very dependent on where you live. I Emily’s mom, my inlaws. They live in New York, close to very close to New York city.
So it’s like a very. We get updates all the time and I’m like, well, that’s not even something we talk about [00:16:00] in Texas anymore. It’s just weird to me. It’s a strange thing. And I’m not saying this is good or bad for anyone listening out there. I actually only want to talk about science. So let’s do that.
Alright. The study we are covering, we haven’t really covered, fasting or time restricted feeding, you know, that much. And it’s something that we all do. everyone’s is everyone here still doing some form of TRF? No, like we’ve cycled on and off. So the study, I almost didn’t want to read the name of the study because it’s just, the whole thing is like, you just know everything that we’re going to talk about.
I’m going to read the name of the study and you’ll just get it. So you can just turn the podcast off after I read this title. So four weeks of time, restricted feeding combined with resistance training does not differentially influence measures of body composition, muscle performance, resisting arresting energy expenditure and blood biomarkers.
So they’ve told you what they do and the results. All in the name of the title, which is great
Joe Courtney: Titanic being labeled Titanic and how it sync.
[00:17:00] Jerred Moon: Yeah, exactly. And so that that’s the, the gist of the study. So what they did, they had 26 men and they, they really just had two groups, like a time restricted feeding group and a normal diet group.
And they measured a lot of different stuff. If, if anybody wants to some, a lot of the studies we, we talk about are not free. You have to buy them, but this one is a hundred percent free and you can go to the full text link and really dive deep into this one. If you want to, I don’t think we’re going to go that, that deep in this, This one, but they did a, a what pretty solid strength training program.
They monitored how much protein they were having and all that good stuff. and, and the main thing I wanted to look at this study for, and we can talk about some of the details from it was. You know, is it going to affect what results do you see when, when doing it? Because there are a lot of, this is more, a little bit more on the performance side, this study, [00:18:00] but if you look at intermittent fasting or time restricted feeding, just from a health perspective, because there are studies on inflammation and all these other, Any mechanisms behind fasting and this one’s more performance based.
So it makes sense to do fasting for a lot of the health benefits, but then athletes and people like trying to gain strength and muscle are a little concerned, like, well, I’m eating less, you know, is this going to affect my performance or my results? And that’s kind of where this study picks up. So a takeaways.
Joe Courtney: So I think on the first things that when you said eating less, they were both on the same 25% calorie restriction. So they were still on the same, same plane. And that’s one of the main things that I like to make sure people know is that when time restricted feeding, when they do that, is that you’re not skipping meals.
You’re just squishing them together. So calories or even across the board. So it’s all you’re doing is squishing it all together.
Jerred Moon: Yeah. It was a 25% calorie deficit though. Correct? They were trying to like eat the bowl in their normal.
Joe Courtney: I think they both were. Yeah.
Jerred Moon: Yeah. Both. Both groups were, they were trying to promote fat [00:19:00] loss by eating less.
I just think that that’s worth noting because the. It wasn’t like, Hey, eat whatever the hell you want. Just do it within this window, which is what some people do when they’re like, you know what, I’m 6,000 calories in eight hours. That’s do it. That might, that still might not work out. so yeah. that’s a good point though.
What other takeaways?
Joe Courtney: yeah, those are the really good ones for that. I was curious if you looked at the actual strength program to see if it actually, yeah, I’m always curious as like some of these, when they try and. See how fat loss or whatever the goals are, and if they actually get somebody to program something for them to meet it, or they’re just like, Hey yeah, go do exercise.
And we’ll see what the results are. If they lose fat or not. one thing that I know we’ll
Jerred Moon: probably just pull it from like a database or something. I doubt someone programs for
Joe Courtney: them. they did not train faster though. So that would have been interesting to see because a lot of us do train tested, however, I’m not sure for strength, it would’ve made much of a difference, maybe conditioning.
It would, make more of a difference, but. It was cool with how it wasn’t just, they didn’t just [00:20:00] take the performance markers and fat left fat mass and non fat mass or whatever it was. But they also looked at hormone levels and I think hormone levels is, was really, really cool to dive into. I’m not sure how deep I actually wanted to go into that.
but I know, I just noticed that, plasma cortisol went up for the non fasted group and the fastest group. It actually went down
Jerred Moon: and that’s like contrary to what. You would think or have heard I’ve even heard, you know, people, some people say that fasting puts your body in like an alarm state, right?
Joe Courtney: Yeah. That’s what you think. I mean, it’s, it’s stress of you’re stressing any kind of new stress to your body. I would think it’s, it would, you would think it would raise, but it actually was the opposite.
Ashley Hicks: So do they, they ask, did they talk about where they fasted prior to like you have these people practice this before?
Or were they just like 26 men? And they said, Hey, you’re going to be fasted and you’re going to be, cause that would also be a thing to look at if they were. Potentially doing some sort of TRF before this cause [00:21:00] then that makes sense to me that their cortisol didn’t change.
Jerred Moon: I think that their mental design had more to do with their training.
I don’t recall
Joe Courtney: what their screening process was.
Ashley Hicks: I didn’t, I didn’t see that. I, yeah, I don’t know. I, for this, for me, it was more of like along the lines of if you, they talked to a lot about protein intake and that was important for them. And so for TRF like, as long as you have that amount of protein, which we have, I mean, I swear we’ve hit this nail on the head so many times, you know, protein is important and if you get the right amount of protein, You’ll be just fine.
And so I think it might take away for garage, gym athletes and for myself as well. Then why are you doing time? Restricted feeding is that, you know, you can get the same goals. You can have fat loss here. They showed that you can gain lean muscle mass here, even if you’re not time restricted feeding, but.
Is there something else that is like an underlying issue, [00:22:00] for example, any sort of gut health, any sort of digestive problems, you know, so you kind of have to say for me, time restricted feeding works. I know, I feel awful if I eat earlier, if I break my fast earlier than what I normally do. So that was my big takeaway from this whole thing was, you know, what’s your why behind intermittent fasting.
Jerred Moon: Yeah. And when people ask me that all the time, you know, some people think that you’re just chasing fads. Right. And I’ve tried a lot. I’d say I’ve tried experimented. Broken my routine a lot over the last year. Like I, cause I started fasting a very long time ago and I just had always done it. And then I’d also was lower carbohydrate.
And then over the last, let’s say two years, I experimented with going high carb for a while. I’m just like, you know what? I train a good amount. I’m very active. Like I’m not really scared of carbohydrates. I don’t think they’re the devil like a low carb advocates do or KIDO or, you know, I tried [00:23:00] that I tried keto and I didn’t enjoy that.
I also didn’t enjoy high carb. I tried not fasting. I tried eating first thing in the morning and trying all these things are the last two years. Really? The last six months, three months, I’ve just come 100% back to what I was doing before. All of that. And that is relatively low carb. Not, not Quito, not, not anywhere close.
It’s just low or carbohydrate with. Fasting at least 16 hours per day. And the only thing I’m chasing is mental acuity or mental clarity. That’s the only, that’s my only marker. I’m not, no, I don’t care about my back squat. I don’t care about how fast I run because those metrics I measure all the time. And if there was some significant drop of performance, I think I would notice it, but I just don’t think the diet can do that to you that much, you know, other than Quito seemed to like Jack me up pretty good.
But, That’s the only thing I’m sh I’m JC. I want to be able to think clearly from when I wake up until I go to sleep and I found this is what [00:24:00] works for me. So I’m, you know, low carbon and fasting because of personal experiences that worked for everybody, probably not worked for me. I found
Joe Courtney: the parameters for the people.
so they, they had to have engaged in resistance resistance training two to four times a week for the past six months. And all participants had not undergone any significant weight loss in six months prior to enrollment. And we’re not currently practicing any TRF protocols.
Jerred Moon: So none of them
Joe Courtney: were already doing it.
Ashley Hicks: I wonder if it was the deficit that might’ve changed it.
Jerred Moon: I don’t know. And here’s what I mean. Okay. Let’s just look at this study, big picture and all it’s really proving is that you can fast and still see results because what they did is they took two different groups of people, one with a normal diet, one on a fasting protocol, and they ran, they put them at a 25% caloric deficit and they put them on a training program.
You know, and if you look at the actual charts of like results, they’re almost [00:25:00] identical. I mean, they’re, they’re real close in both groups. And so all it’s really saying, it’s not saying like, you know, fasting is amazing and way better than a normal diet. And it’s also not the opposite of that. It’s just saying you can fast and.
Still see the same results as a normal diet, as far as muscle hypertrophies and also growth is concerned. And strength is concerned along with like seven other parameters that they have in here, you know, resting energy, expenditure, muscle performance, blood biomarker, blood biomarkers. Psychometric parameters, you know, just all these things.
So they were basically the same. So I’m not saying you have to fast either. If you like your normal diet, do your normal diet, you could obviously still see results with a normal diet.
all right. Anybody have anything else? Yeah, I do think the protein is a big deal, but so I’ve been looking into the protein thing a lot more. And [00:26:00] I think I mentioned it last podcast. It seems that that magic number. Is about 35 grams of protein and the leucine content matters. And we’ve talked about this on podcast, hitting that, getting the right amount of leucine and protein to stimulate a muscle protein synthesis.
But it’s also like if you get above 35, like if you have 80 grams of protein or let’s just say 70. You don’t get twice as much muscle protein synthesis at 70, as you do 35 35, like maxes it out. And you know, in 35 grams of protein, maxes out your muscle protein synthesis or close to it. So any, any protein above that is kind of irrelevant.
So I do see why people think that eating like every two hours, like that theory that was around for a long time is important to try and constantly stimulate that muscle protein synthesis. But what this study is kind of revealing is that when you. Exercise hard or do resistance training. Your body is looking for that stimulation for like 48 hours.
[00:27:00] It’s not this like window, this small window of recovery and repair your body needs that, protein in whatever amounts for very long periods of time. now I do know, I, I, to go even further, there are some people who eat like one meal a day, like one really giant meal a day. And then the rest of the time they’re fasting.
I think that that would affect things significantly if they tested it. But I don’t think a lot of our listeners are probably doing that, so we don’t need to worry about it, but just mechanically, I don’t think it would work.
All right. Yeah. Let’s get into the topic. So we had a book of the month that I don’t even know if we announced to anybody. did we, I don’t, I
Ashley Hicks: don’t think we did
Jerred Moon: announce it. It’s kinda like buddy
Joe Courtney: July. So we’re at a time. I think maybe I forgot how that works, but we, it will be announced after this.
Jerred Moon: Who knows?
Go read the book. It’s a make your bed by McRaven, right? Admiral McRaven. Pretty good book. It was a speech and, the [00:28:00] commencement ceremony at, university of Texas at Austin. The T. The UT stuff,
Joe Courtney: stop it.
Kyle Shrum: We don’t have time to go into that.
Jerred Moon: I’m from Texas. So I, I, I hear UT I don’t even, not even for a second think of Tennessee and I’m sure you feel the same way about Texas.
Hey, just so you know, actually I went to Texas tech. We’re not like UT fans sitting here, so if you want to bash on university of Texas at Austin, go for it. I will join you. Okay. I don’t know where I was going now, the book. Okay. It’s a good book. It was a speech. And then he turned it into a book and it’s a good book.
but let’s get into takeaways of the book.
Ashley Hicks: So I liked the book because he gives examples of stuff that happened in his lifetime. And then he kind of breaks each chapter down into like how to help you. So there, the book is small. Just kind of like his, I feel like it’s just all ties in together. Like his thing is small task.
Small change. Can. Change the world is [00:29:00] what has, you know, the front of the book it says, and then. For me four and five were my two favorite chapters, I would say. So, four talks about that. Life’s not fair and kind of get over it. And five talks about, that your failures can make you stronger and yeah.
Well, it kind of ties in with your whole killing comfort, Jared to me. But, an example of this was he, he talks about his failure with him and his partner, his training partner, and they had to do flutter kicks and it in turn made them stronger. So they, at the very end of their training were able to actually out swim.
There are other guys that were in the seal team or trying out for seal team. And he said that, you know, that it just made them stronger and turn like they couldn’t even see the second group behind them kind of thing that they were so, so much stronger. And I think that speaks volumes to life in general.
An example that I have of that was, my husband, Scott. He has two very, very [00:30:00] different deployment stories. His first deployment, he made a mistake and he had to be sent home early, which was kind of drastic, but, and kind of made him kind of loses confidence and especially being a fighter pilot, I feel like.
Confidence is a huge thing. Like you have to be confident in that jet and make good decisions, smart tactical decisions. And. Bragging on my husband a little bit. He did, he didn’t just quit. He didn’t just lay down and say, you know, I’m terrible. I’m the worst pilot because of this one mistake, he then learned from it and then applied what he learned and turned around, went on another deployment.
And it was one of the most Epic diplomas he’s ever been on kind of thing. And, you know, did the Lord’s work kind of thing, but, And then my other takeaway from this was he talked about being a sugar cookie, and that is more of, like life’s not fair get over it. And I love that that. We’re all going to have a sugar cookie moment. [00:31:00]
and he’ll explain it to you in the book once you read it. But basically like they make you get in the sand and get all dirty and wet and nasty. Even if you did something good, they’re like, whatever, get in the sand. And you know, I’m not going to praise you for the good thing you did. You know, it’s just a tactic that they used and it’s meant to show you that if you persevere, if you keep pushing on, you know, That’s where the change is going to be.
Like, it’s not just going to be handed to you and not everyone is going to praise you for all the good things that you do. So I really, really enjoyed this book.
Jerred Moon: It was a good book.
Kyle Shrum: So if you’ve seen. The video of the commencement speech, it’s which it’s got like over 11 million views on YouTube. It’s a, it’s a big deal.
A lot of people have really price it and it’s, it’s going really far. basically what he does with the book is he just expands all of the points that he made in the speech. What I liked about the speech was that it was a short speech. Like I like that. and, but. He, [00:32:00] he conveyed a lot of really useful information in a short amount of time.
That was very actionable. And then with the book, he’s just, he’s basically just expanding each point with one short story from his seal training. To kind of illustrate what he means with that. So it kind of has a bit of a Jocko vibe, but it’s not as expansive as Jocko, but he’s also basically saying a lot of the same stuff that Jocko says, you know what I mean?
a lot of the, you know, being disciplined in and life is not fair. Get over it. You know, things like don’t ever quit. You know, these are all things that, that Jocko says too, but he put it even more concisely and I actually really enjoyed that. I enjoyed the expanded stories of kind of understanding, because I had seen the speech before, but just kind of understanding the context of each of his points, because in the speech, he’s not like 0.1, this and point to this, it’s just kind of, you can kind of tell, you know, where he’s transitioning to a new point, but he’s not like very emphatic about it, but hearing those [00:33:00] expanded stories of count of the context of the point he’s trying to make each with each point, was really.
It was really beneficial for me, but I think what I pulled from it more than anything was I think what he was trying to get across is that, that you need to do these things so that you can help other people so that you can make, make the world a better place, like making, making yourself better and being disciplined is not, it’s not.
As much about you doing things for you as it is you being solid for other people. And it’s kind of where he goes with all of his points. but starting your day by making your bed starting your day with a completed task is. Just a small thing that you can do to stay disciplined so that you can be on point for everybody else.
It’s like, you know what Ashley was saying about not going in alone of having a partner. And he’s not saying you need a partner to get you through life. He’s saying you need a partner, not just to help you, but so that you can help them. That’s how a partnership works. And it’s the example [00:34:00] he’s using of his swim buddy, you know, in seal training is, you know, you guys are looking out for each other.
You guys are helping each other. You guys go through the whole thing together. You know, if one of you messes up, both of you get punished. That’s just how it goes. And, you know, the daring greatly it’s chapter six and rising to the occasion and standing up to bullies and never quitting, like these things.
It’s not just doing these things for yourself, but of serving other people. And I think he does a really good job of pointing out that serving other people makes you a better person. It makes you as good as you can be. So that’s what I enjoyed about it. That’s what I took away from it.
Joe Courtney: Just go real quick for the two that I I liked was make your bed was definitely one about building habits and making small changes that will turn into bigger changes.
So just doing it a little bit every day, like any kind of change or thing you want to make a difference in your own life, or just, just start small. It makes it more doable, more bearable at first. And then the standing up to bullies is the [00:35:00] other one that I like, because. I think there’s times you really need to stand up and push back to, to people.
don’t always be a yes, man is kind of also how I take it to, you know, some people are always going to be empowered and think they can always just push people around, but I think you need to stand your ground sometimes. And it can be whether forcing you’re concerned about something or doing what’s right, or whatever, whatever it is, but sticking to your guns and, you know, standing up to people can really help.
Nobody remembers. Yes. Ma’am.
Jerred Moon: Yeah, so I thought it was a good, good book. So this the, I don’t know the origin of its popularity, I think goes back to Tim Ferriss. So Tim Ferriss was talking about in his podcast long time ago that he had heard Admiral McRaven talk about. Making your bed as the first thing that he needs to do every morning.
And, to be honest, I think Tim Ferriss is what made this blow up because I mean, Admiral McRaven doesn’t have an [00:36:00] audience. You know, he like people do commencement speeches every single year. You don’t hear most of them, right? Not that it wasn’t a good speech, but Tim Ferriss talked about how changing our, making his better everyday life changed his life.
And then I think this just exploded, everything, everything else. and I think. the starting your day with a task completed. I don’t think that making your bed serves any real important purpose, you know what I mean? Like the actual making your bed portion of it. Cause I don’t make my bed at any morning cause I’m normally the first one out of it and I’d have to start making it with Emily in it, you know, and yeah, like I need to start my day with a completed task.
So I just, I actually, when I saw this, I kind of ignored it at first because I, cause I saw many years ago because I that’s what I thought I’m like really? I mean, I’m not gonna, I’m not gonna start making my bed first thing in the morning. Like I had other stuff to do, like, but I think doing something is the point.
And that’s what I do 100% agree with. whether it’s a morning routine, 50 pushups, a cold shower, a workout, whatever. Some there’s like a no fail item that you [00:37:00] execute right at the beginning of your day, I think is really, really important because I, I did try it. The, the, make your bed thing. And I was like, I don’t feel any different making my bed.
Like, I feel better doing something else. I feel better. Like if I do like 50 pushups, like as soon as I get out of my bed or whatever, you know? So I think, starting your day with the task completed is really important. and that was probably my favorite one. All of them, I think. They’re all good. You know, they’re all like, I don’t, I don’t think anybody would agree with his 10 points.
And in the book itself, we’re talking about a review of the book. I agree with Kyle. I think the, I liked the book better cause I w I watched the speech and I also listened to the book on audible. I like the book way better because of the stories. The stories are just so much more in depth and it’s always good to hear a good story.
And he has really good stories, really awesome stories just from his career and everything else. But I think it’s a really great book that people should, should dive into. he, like, I kind of get burnt out. I’m not gonna lie. I don’t know if this offends [00:38:00] anyone with the whole Navy seal thing in general.
Like if you have that title, like it apparently qualifies you to do anything. And it doesn’t really matter what, like
Joe Courtney: top podcasts right away.
Jerred Moon: Right? Like a Navy seal is a trained warrior. They kill people. They’re not physically elite, like, A professional athlete. They’re not even close to professional athlete status, but they are really elite.
Other than that, they are trained warriors and we all know lawyers need to do, but you know, being a Navy seal apparently qualifies them for everything else. So I always, anytime Navy seal pops up and like in my face, I’m like, okay, well let’s dive into it. But he was an Admiral. This is like, This dude is like the top of the military, like vast military experience and someone that you should listen to.
There probably aren’t a lot of people other than maybe me and Joe who feel like the burnt out on the Navy seal title, but there there’s a big difference between someone who was a Navy seal for, two years, punched out after that and then, you know, wrote a book and we’re all supposed to read it. You know, [00:39:00] I think that cause that, that happens quite a bit and people were just trying to really hold onto that title and promote themselves in other ways.
But I think Admiral McRaven, super respectful dude, and has done a lot of amazing stuff over his career and someone, we should all take something away from
now on to the workout.
Kyle Shrum: Okay. So this week’s workout is stairway to heaven and. It’s a good one. So just get ready for that. So, part one, this, it comes in three parts. Part one is a 20 minute easy mom of box step-ups you’re going to do. This is a 20 inch box. And so for competitors, you’re going to start with 20 box step ups every minute on the minute with a 40 pound vest.
established, you’re going to start at 18 reps, with a 30 pound best and recruits. You’re gonna start at 16 reps with a 20 pound vest. And so the point is to [00:40:00] complete your 20 or 18 or 16, your number of reps every minute on the minute for the 20 minutes. If you can’t sustain that pace for 20 minutes, then you knock the reps down to, two reps and you start over.
so. Ideally, you only have to do it once. So you start at your number and you go through 20 minutes. So after you’re done with that, after you’re done with that 20 minute email, you rest for three minutes and then you do another 20 minutes each mom, and you’re backing the weight down. So competitors are gonna back down to a 20 pound vest.
And you’re going to keep the same rep number that you did for the first one. and so if you ended at 18 or you ended at 12 or whatever, that’s where you stay for the rest of it, you can do another 20 minute email and you rest for three minutes and then at the end you take the best off. And you have a 20 minute time cap to complete their 400 step ups.
If your competitor 300 step-ups. If you’re established and 200, if you’re a recruit, [00:41:00] so three 20 minute blocks of box step-ups. Which is a lot, a little bit of rest in there.
Jerred Moon: There you go.
Joe Courtney: Yeah. If you think you’re going to do rest or any mom, you’re not for no five.
Jerred Moon: Nope.
Kyle Shrum: Don’t don’t expect to get any rest, except for the six minutes we programmed for you.
No. So that’s the only rest you should should be expecting. I would say is my tip for this workout is, first of all, pray before you start. And second of all, definitely warm up. Get up, get your hips warmed up for this one. don’t just go into this one cold. you’ll warm up fast, but you’ll
Jerred Moon: warm up like 250 box jumps are box step-ups before you get started.
Kyle Shrum: Yeah, I would say, I would say be nice, be nice and loose for that. Jerry has to attack his sarcasm.
Jerred Moon: I, yeah. Well just in case like, well, I [00:42:00] tried warming up with 250 box step-ups before stairway now
Kyle Shrum: and now I can’t walk. Yeah.
Ashley Hicks: I’d say for this, also pick your height accordingly. Like if you’re normally jumping on a 24 inch, if you’re a male and 20 inch, if you’re female or higher or whatever, I would even go lower than that.
I would not, I don’t know. I definitely pick the box accordingly. Pick the height accordingly. and then. Scaled down without getting the ego hurt. So if you’re going to, for me, I think I’ve done it with a 20 pound vest, which I don’t know what that is. Female wise. Cause the 40 pound is for.
Everybody is just for males. Let’s clarify this.
Jerred Moon: It doesn’t look like it’s noted.
Kyle Shrum: That is not just as competitor. So yeah. So I
Jerred Moon: guess I’ve
Ashley Hicks: done this the recruit way and it’s fine. but again, do something that, you know, you can do for that amount [00:43:00] of time. It’s, I mean, it’s 60 minutes of total work here, so.
Joe Courtney: Yeah, I think is important. I’d say to choose your right height for your, for your height. I’m about five 11 and I’d do a 20. So when you’re putting your feet on a foot on a box flat, you, your leg, your leg that’s on top of the box should be at about 90 degrees, not higher than 90 degrees. cause then you’re going to be leaning forward.
It’s going to be a little bad for him and you’re going to be pushing off of your bottom line. You want to be pulling with your top leg, so should your height, Okay adequately. And even if you have to stack plates, that’s pretty simple to do, I’d say in Jared, probably gonna disagree with this, scale from the beginning.
Jerred Moon: Yeah. I would just, yeah. As how I programmed it was intentional and you’re like giving away the secret.
Joe Courtney: He’s basically making you a sugar cookie for this workout and that’s how it works. So bringing it full circle, but yeah, be prepared to knock it down a little bit.
Jerred Moon: Yeah, I, my advice is just read the workout and then [00:44:00] go in with whatever size ego you have and attempt it at however hard.
And bad-ass you think that you are, you know, just go ahead and do that and we’ll just see what happens. That’s the, that’s the advice of that workout? for, for me, yeah. I got nothing else. I would say on Sarah to having, this is not a. Not a workout tip, but if you plan to do, any kind of Spartan race, marathon, whatever, and you want to get prepared for it without really like you maybe don’t have trails around or whatever, do stairway to heaven.
And I’m not kidding. Throw it in here training, like maybe once a week, you know, not, I wouldn’t do it a week out leading to the event, but, you know, get it in there a couple times before your event, because the. That step up motion of the hip flexors is generally what goes first in those, as I massively experienced in a Spartan race, we did together.
And you guys all beat me to the [00:45:00] car by like a half an hour. You remember that because I couldn’t walk and you guys are just like,
Joe Courtney: I got to the top of the stairs and we turned around and Jared walking backwards forward,
Jerred Moon: dude, I’ve never had. I’ve never had pain like that. And I don’t know why when we got back home, I was fine.
I’ve never had something like that happen. And that’s when I was like, was that my brain? Was that mental pain? Like, was that not a real thing? That was just happening, but yeah.
Kyle Shrum: That. Yeah, mine was, mine was jacked up after that too. And,
Ashley Hicks: but yeah, I just kind of were walking sideways, sideways Walker in a back way
Jerred Moon: at all.
I tried backwards. I tried karaoke. I tried, I tried everything. Nothing really made it feel that much better.
Ashley Hicks: And I got to the car. We’re like, we don’t have the keys. Like why did we get to class
Joe Courtney: clearly found a heater to stand by?
Jerred Moon: Yeah. So if you don’t want to experience that. Do stairway to heaven. but that’s it, that’s it for this podcast.
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