Hey, Athletes! Are you a breakfast person? Do you eat breakfast or do you skip it? Tune in to find out if skipping breakfast will affect weight gain!
Episode 93 of The Garage Gym Athlete Podcast is up!
Skipping Breakfast & Dealing with Negativity
This week we have Jerred, Joe, and Kyle on the podcast. They fill us in on updates and announcements before going over the study. This week they are looking at a systematic review on skipping breakfast and if it will affect your BMI and weight gain. For this week’s topic the guys talk about negativity and how they deal with it. Lastly, this week’s Meet Yourself Saturday Workout is called Condition Me To The Grave. It’s been around for a while and it definitely lives up to it’s name!
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 54-MINUTE EPISODE WE DISCUSS:
- Condition Me To The Grave
- Negativity and How To Deal With It
- Joe and Liz Survived The Mountain!
- Skipping Breakfast-Good or Bad?
- Carnivore Experiment
- Tips For MYS
- Updates and Announcements
- And A LOT MORE!!
Diving Deeper
If you want to go a little bit deeper on this episode, here are some links for you:
Study of the Week
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
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Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred
Transcript:
Jerred Moon
All right, ladies and gentlemen, welcome to the garage mathlete podcast Jerred Moon here with Kyle Shrum and Joe Courtney. Gentlemen, how are you doing?
Joe Courtney
How’s it going?
Kyle Shrum
How is life back from a mountain? Joe?
Joe Courtney
I can breathe so much better. Oxygen is just so good. It’s good for you. Yeah, it feels good.
Jerred Moon
All right. Starting with a garage gym athlete, shout out and talk about Joe’s mountain trip in a minute. I am giving a shout out to Courtney Moore. So this is one that recently concluded he was training for an ultra marathon and completed it. So Courtney, longtime athlete congrats on doing that. It’s pretty awesome. And you know, funny story about Courtney. He so he posted this in the group as well, but he’s had like, what is it? Kyle, I know you saw it like a 2,000% increase in his fitness since. And it’s tracked through I think it’s Strava is the app that was tracking that like based off of work points or whatever, before he was training with us. But he also, I had a candid conversation with him about he hired an additional coach with additional programming to prep for this he thought it was going to be necessary and paying a lot more than garage mathlete costs, he still held on to his garage gym athlete membership, like I said, with supplemental training. But he was severely let down not because his performance in the ultramarathon was poor. But he just said the programming wasn’t great. I’m not and I’m not throwing any specific coach under the bus. So I’m not going to mention who it was or anything like that, but cost a lot more programming was worse. probably less interaction with a coach than he gets with paying $25 a month here. So yeah, that that’s just nice to hear. Like I don’t spend a lot of time personally looking at other programs and what they do and do not do. I just really try to keep my focus on being the best that we can be. And I’m glad to hear that from him. So that was awesome. So shout out to him on the compliment he gave our training and also shout out to him for for completing something that was absolutely phenomenal. So good job, Courtney.
Joe Courtney
Yeah, ultra serious. Yes.
Kyle Shrum
No, Joe next level stuff, man.
Jerred Moon
Not interested.
Kyle Shrum
Nope.
Jerred Moon
I don’t know. I don’t want to do that. All right. I might be riding the bike race with him this year. We’ll see. See how it goes. But um, how’s life how updates let’s let’s get through these Joe’s been gone? Like forever? Like, I don’t know.
Joe Courtney
Joe with us? Yes, it’s been a mess. I mean, there wasn’t an official passing on. But um, yeah, like even though so when this will publish a week ago, I just announced, like to the listeners that I was going to Tanzania climbing a mountain. And now I’m back. But you know, I’ve actually been gone for like three weeks. So we haven’t chatted in a while. Yeah, it was unexperienced. It was serious. There was a lot a lot of highs and a lot of lows. And not just you know, altitude wise. That was not even a pun intended
Jerred Moon
at yourself.
Joe Courtney
100% like, Liz and I were talking afterwards and we were saying that that this is probably this is definitely the hardest thing we’ve done physically and mentally the physical part wasn’t even that bad. It was just like every day leads and taxes a little bit more and then on summit day, it all just that was that was a Yeah, that was that was that was really difficult. Also, I didn’t even say this, but Liz did because we were talking about how a meeting yourself and this is like a third we’re gonna meet yourself Saturday for the next year. I think we met herself that many times this year. It was like, cool. I didn’t say it. You did.
Jerred Moon
I would say that you’ve maybe caught up to what you haven’t done. So it’s more like you’ve paid your debt. Damn. And now we’re even and so it’s a it’s more
Joe Courtney
Yeah, it was rough like basically sleep deprived is wet and you just get colder as you go up is the rainy season so like, which not there’s almost no tourists there because because the rainy season and
Jerred Moon
you’re like Wait, did I pick a bad time?
Joe Courtney
Yeah, right. No one
Jerred Moon
else told me.
Joe Courtney
Yeah. And then on summer dates, you’re used to litter started at 1am to climb so you pretty much don’t get sleep for night and then it gets super super ridiculously cold getting up there. Pena has experienced so I don’t know how much I’ll I can talk more about it in future and like I’m making a video as well and we can get more into details. Other times we got any other questions? curiosities.
Jerred Moon
I have no questions, I think. I think we might do an AMA on it. where I’ll ask you questions. I think that would be good. So that’s coming, listeners. Yeah, I’m not gonna I’m not gonna pepper you with questions right now. But I do have quite a few questions that we could probably save for an AMA.
Joe Courtney
Cool. Yeah, that’s product con, I was thinking, what the one little snippet that I’ll actually just give. Now for that is, if you want to climb a mountain or do one of these things and be successful at it, pretty much. The main tips that I have are all the three elements, like getting building that into your everyday routine and just like making it second nature, because all those things are what really helped you succeed during and that’s why Listen, I like Excel much better than most people. I think. It wasn’t even like being physically in shape. It was just keeping that those things habitual making it having those things be second nature.
Jerred Moon
That’s good to hear.
Joe Courtney
All right, Kyle, what’s what’s been going on with you? Give us some sad news today.
Jerred Moon
Chicken, new chicken fry or something?
Joe Courtney
Yeah, right.
Kyle Shrum
Get out of the air fryer, getting shots fired all over the place. You know, I got a I actually got a message on facebook messenger from somebody who listened to that episode and said, Hey, man, it’s all good. I have an airfryer at home too. And I love it. So
Jerred Moon
anytime I think Joe climbing a mountain now I think of your airfryer it’s like a permanently connected thing.
Joe Courtney
And, Kyle, your one message about your airfryer is one more message than I got about my mountain. So
Jerred Moon
no one cares. like to hear when people are doing cool stuff. They only want to hear when your life’s not going well. You went
Kyle Shrum
out you went on a you went on a trip to do something really grueling. Like no one cares. But okay, yes, I did have an air fryer. I did. This morning, my, my French press broke. So I have to wait until a new one comes in before I can make coffee at home again. So that did that did happen. My official update I was gonna talk about and I thought it was a good one until Joe decided to show up and talk about climbing a mountain. A few weeks ago, I actually did to eat carnivore experiment. So I did the carnivore diet for a couple of weeks. Just to kind of eliminate some things try to zero in on my migraines had come back at that point. And so I was like, well, let’s just throw a bunch of stuff out and narrow it down to just a few things. And so it went pretty well. I was actually the biggest my biggest takeaway was how bored I was with the food I was eating. So we only for two weeks. me eating steak eggs. You said okay, no meat and eggs. I ate a lot of chicken. That’s surprising some bison. threw some bison in there. And yeah, did have some steak as well. So. And ground beef too.
Jerred Moon
Seems like the chicken would be a bad meat to go Carnival Ron because it’s so mean.
Kyle Shrum
Yeah. I was just it wasn’t winging it.
Jerred Moon
I didn’t I didn’t research anything.
Kyle Shrum
I didn’t really throw
Joe Courtney
out food. And I was like, I don’t want this. I don’t want this, I guess. Oh, that leaves me.
Jerred Moon
I’ll just chicken breast 100% protein diet. Yeah, no fat.
Kyle Shrum
Yeah. Anyway. So I’ll probably do it a little bit different if I do it again in the future. But I was shocked at how bored I was with because I really liked meat. And I was like, hey, this sounds good. It’s really simple. And then it was like, You know what? I actually like a few veggies with my meat. kind of miss that. So I did feel better. migraines went away. I didn’t have any bloating issues or anything like that either. So it kind of zeroed in. I think I’m pretty dang sensitive to carbs apparently. So I haven’t added any of those back. I’ve added a few vegetables and stuff back but like yeah, anyway. So I would say I’m pretty. Pretty close to keto. Now more than carnivore I’m not straight carnivore. But I’m closer to keto now than I was before. And I just added in a few things back so things are going well after that. But the carnivore experiment was mixed results. So anyway, that’s my update. That’s all I wanted to say. Good. That’s cool. And yes, I did cook some of that stuff in my air fryer. So
Jerred Moon
tying it all together.
Kyle Shrum
Just throw it all in there.
Jerred Moon
All right updates for me. as we speak. I see people walking outside they are installing the windows on yo three HQ which means Today we will officially be dried in roofs on doors or on windows are about to be on so it would be dried in and I don’t know all the action Interior stuff is basically done. It’s more of the interior. I don’t know how long that’s gonna take. So still a novice in construction. I don’t know if I’m like, two months away from being done or or eight months, I have no idea. But there is a structure that I could go in right now and not get rained on. So once I get the internet out there, I don’t really know what’s stopping me. Other than summers coming, and it’s brutal.
Joe Courtney
The AC so according to all I know from what I’ve learned watching HGTV at about the point that the windows go in, that’s like 65% of the episode done. So you got like 35% left?
Jerred Moon
Yeah. And so I mean, three science, and they do it normally in an hour on the show. So I’m like an hour away from being done. Really?
Joe Courtney
Yeah, I mean, that’s it sounds like to me that math adds up.
Jerred Moon
Yeah. Now, the other update ahead is my back, my back is getting quite a bit better. I’m like, I feel like I’m stuck at like this 85 to 90% improvement, to where as far as I’m coming back, and I refuse to lift heavyweight, or run until I’m 100%. And I don’t know how long that’s gonna take. But normally I would at 90 to 95%, I’d be like, okay, let’s get back to it. But my back pain was so severe, at its worst, that I’m too scared to do that. And so I’m not going to be doing anything. And that’s just an update for everybody who’s interested in this stuff. We’ll see I if I can’t get back to normal, I am going to completely pull the plug on going for any sort of back squat or mild time beyond what I’ve already achieved. And that’s where my mind that is that right now I’m gonna continue with the training how I have, but I’m doing BCT so watered down at the moment that it’s like, I even feel bad for people like Kyle who are doing the training, you know, and it’s transitioned to a little bit less squatting and stuff, especially this the way we’re doing right now I’m able to do most of it because there’s dead lifting and pressing, and things that I can do 100%. But like when when it gets to the squatting in the running, I’m just doing so much different variations that it’s just like, well, I don’t know, we’ll see. So I’ll keep everybody updated. But I’m kind of stuck in my progression that you feel a lot better. But I’m just not not getting all the way there. So I don’t know, maybe just need more time. But that’s it for updates. Talk studies.
Joe Courtney
Let’s do it. Yeah.
Jerred Moon
All right. So we’re talking about breakfast today as the study. The actual name of the study is association between breakfast skipping, and bodyweight, a systematic review and meta analysis of observational longitudinal studies. So this was officially published in January of 2021. And in total, nine studies are included in the review, and three of them were included in the meta analysis. And I just found the whole a big part of like me, looking at these studies is I just jumped to like, why did you do this? Like, why? Why are you interested in this? Because we cross a lot of studies that are just like, you know, what’s the point. And they This one is a free study, not all the studies that we do are free, just everybody knows, like when you if you’ve ever googled the study, and this is just for the listeners, and you get like this short paragraph called the abstract. You’re missing so much of the study. It’s kind of hilarious. So if you think that that’s all we’re reading, when we jump into these, it’s not and most of the time, they’re not free, but this one is 100% free, so you can go check it out. And this one had a very awesome introduction. And their introduction is where they really open up, why they’re doing it, the history behind things. And sometimes I’m like, okay, cool, and sometimes it’s not that interesting, but this one was, and I wanted to read a little bit of it, not the whole thing. Just for some takeaways from the introduction. And their introduction, they said nowadays, the world is experiencing an obesity epidemic in 2016 39% of adults were overweight and 13% were obese worldwide. Thus, obesity prevalence is three fold higher than in 1975 and is still rising. For example, the prognosis for the United United Kingdom estimates that approximately 60% of men and 50% of women will be obese by 2050. Today, the majority of countries around the world are affected by obesity prevalence rates above 10%. And estimates suggest estimates suggest a rise to 20% of the world’s population being affected by obese obesity by 2025. We’re not that far away. This study was published in 2021. This is not an old study. Globally, this rapid increase in the prevalence of overweight and obesity is one of the most important health issues and they said obesity, obesity is multifactorial, multifactorial, but the fundamental determinant is the positive energy balance. This is the most determined this is mostly determined by hinnat high energy intake through inappropriate nutrition and low energy expenditure. through physical inactivity, if you listen to this podcast or the three of us, like, we almost know too much, okay, we have so much information in our brains about health and fitness that like, it’s like oozing out of our pores, and we could give it to other people. And I wish that we could, but we can’t. So they’re looking at everything, there, people are just looking at everything. This is a serious problem. You know, if we talk about what’s coming in the world, we had this in 2008, this ridiculous housing crisis, right. And they were giving loans to people they shouldn’t give loans to, and there was a lot of default and all these the, it just crushed the economy there for a while. This is what’s next. And I’m not trying to be an economist by any stretch, but this is what’s next, obesity is going to crush the world. And it’s going to happen through rising health care costs. Like I did the pandemic, we could talk about COVID-19 all you want, but um, it’s small potatoes compared to what this is. But the reason people don’t care about this as much as because I can’t cough obesity onto you, you know, that but apparently, when there’s there’s transmission possibility, the world takes a pandemic very seriously. But this is killing way more people than any current pandemic, and will continue to year over year, and is much more serious, has a lot more implications than COVID. But we’re not as a society, we don’t take it very seriously because I cannot cough, obesity onto you. And that’s the only reason people don’t care is they think it’s a your personal choice. And it kind of is. And one of the big takeaways are saying is the only thing that we know for for a fact, like we could talk about keto, we could talk about fasting, we could talk about all these like hormonal strategies, but the only thing the science keeps coming back to over and over and over again, is that you need to eat less and exercise more, you need to have a negative energy balance, you can’t have this positive energy balance. If you have a positive energy balance, meaning more calories in your burning, you’re going to gain weight that’s like that’s where the science lands every single time. And there are a lot of cool other strategies out there. But it normally comes down to you don’t exercise enough, your body’s not burning enough calories, and you’re eating too many of them. And it’s very simple calculus from there. And so that’s what they were looking at, they want it to go into deeper into. Okay, why skipping breakfast? Well, there are a lot of people who are torn on this thing. They’re not just talking about intermittent fasting. And I kind of get annoyed with people sometimes too, when they’re like, oh, fasting. Yeah, it’s called skipping breakfast. I’ve been doing it for years. And it’s like, when did you stop eating? When, what what time did you start eating when you quote unquote, skipped breakfast is very different than fasting, okay. And that’s not what intermittent fasting is, unless you’re doing like, I’d say a 16. Eight or less. If you do anything less than 16 hour fast, I’m not sure that it matters that much that you’re doing it like we we encourage our athletes to fast for at least 12 hours. But that has a lot more to do with giving your digestive system a break, not necessarily because we want you to lose weight through some sort of fasting strategy. So anyway, they were looking at it because there they there are some correlation lines drawn between skipping breakfast and obesity and being overweight. Ultimately, their takeaway was, it’s the study provides minimal evidence that breakfast skipping might lead to weight gain and the onset of over of being overweight and obesity. But the had a secondary conclusion, evidence from observational studies indicate that in real world settings, breakfast skipping might lead to weight gain and the onset of overweight and obesity. So very contradictory there. But there is the main thing I got from this, and we’ve talked about fasting and everything, but I wanted to throw it to you guys in a minute was, there is something to be said about skipping breakfast and how it could possibly lead to weight gain. And I want to it might not be this like scientific fact. But we’re looking at a meta analysis, a systematic review, like there are a lot of studies included here. And normally the findings from these types of studies are, are hard to refute. And so they kind of pointing to both directions there. And I get from a scientific standpoint, they don’t want to say 100% they use the word might there and we can get into these things. But I want to talk about the full picture of skipping breakfast and what that means for our athletes. What do you guys pull from the study?
Joe Courtney
One of the main things that I or whatever one of the verses I thought about is what you already mentioned is that intermittent fasting, hell, breakfast skipping is not intermittent fasting. That’s not what we do for it. It’s basically it’s just you’re moving your meals closer together and that will change based on your fasting window and like if you have even if you skip breakfast if you have coffee with sugar and milk in it, then you’re not fasting you’re not you’re not actually skipping breakfast. You’re actually having calories right there, kind of thing. So that’s one thing I wanted to really distinguish. And like, I was kind of wondering how they defined breakfast, some of them had like, loose terms like, you know, eating before 10am, or something like that was his breakfast. And it just depends on on what the study was. Another thing is that like, I know a lot of people for at least the longest time, I know when, you know, decade ago I was in the military or active duty, people always talked about it with the whole thing of you know, you have a need every two and a half hours because it keeps your metabolism active and keeps him keeps a ramped up. So you have to have breakfast in the morning because it kickstart your metabolism, so you digest more and faster than you have to eat again in two and a half hours. And that’s pretty much remains to be true. Even though this, a lot of the studies on this said that eating breakfast is better for you. I don’t think it’s because of that. I think a lot of it also depends on how you define breakfast as well, you know, a lot of the American quick breakfasts aren’t exactly healthy for you. So even if you’re eating breakfast, you still might not be getting the right nutrients. And if you’re skipping breakfast, and then eating something that’s not exactly healthy, you’re probably going to have more cravings throughout the day. And therefore snack more of therefore making unhealthy lunch choices, and such so that your your your what you’re eating is worse for you than if you were to actually like have something nutritious in the morning or like give you more of something that’s more nutritious versus like skipping a meal and then eating a bunch of crap later, and thinking, Okay, I skipped breakfast, I’m fine. That’s not really how it works. And I think there’s that mentality that goes through a lot of things as well that people think, oh, because I skipped this meal, I can kind of be a little bit more loose with my other choices, or I don’t need to work out because I skipped this meal. So I think like how they did this study was it’s cool to see how the skipping of breakfast is or, or isn’t, you know, compared to BMI, but I think that is just like the start of what else could be going on. In some of these, they were monitoring your question then for like five or so years. But it’s, it’s what else, that skipping of a meal of a breakfast leads to more of that is, I think also more of a factor it’s, it’s, you know, you get a little bit more of a bigger, more details, more of a more of the full picture, than just see what’s going on with us with skipping breakfast. So those are the two of the main things that I was thinking of are, you know, other choices that are being affected by skipping a meal, and that, you know, intermittent fasting the whole time and part of it. Okay,
Kyle Shrum
so I was kind of conflicted on this, you know, whether I, whether I liked it or not just because the the results seem to be contradictory. Because some, some of the studies that looked at seemed to support skipping breakfast, and some of them didn’t, you know, it was just kind of the, but it was also the way each study was designed. It wasn’t measuring the exact same thing over time. And so it was kind of hard to make everything, say the exact same thing. And so I think that’s kind of why they came to the conclusion, it might lead to weight gain. But like, what, what Joe was talking about one of the studies that that followed people longitudinally over five years, show people showed an average of one and a half kilogram of weight gain over five years. For those of you not on the metric system, that’s 3.3 pounds, three pounds over five years of weight difference, you know, I mean, it’s so to me, it’s just, I don’t know, let’s This is not very conclusive. As for Yep. You know, they skipped breakfast in the gateway. Okay, they gained three pounds over five years. You know what I mean? Like, a lot of people fluctuate that much in a week. But at the same time, I really agree with with Joe. And that’s one of the points that I was gonna bring up as well as what are the other? What are the other decisions that you’re making with your nutrition during the day? Oh, I skipped breakfast. Now I can eat whatever I want. No, that’s not what it is. And I would say I use personally, time restricted eating, also known as intermittent fasting. I used it to lose 65 pounds of weight, you know what I mean? it so I was I went from, you know, from eating at a regular time, everyday that I had for years and years and years, to moving things into one shorter, smaller time window. And, you know, so by looking at that somebody who didn’t fully understand the strategy, by looking at that, they would say, Oh, just get breakfast and lost 65 pounds. It’s like, Well, no, that’s not exactly what I did. Right? But at the same time, moving things and quote unquote, skipping breakfast didn’t lead to weight gain. For me, it led to weight loss, and it’s what led to weight management. It so I just kind of feel like Don’t take something like this. And we say this all the time, especially nutritional studies that we cover, don’t just take the the title of the study or the conclusion of the study and say, Okay, this is what I have to do. It’s like, they say, skipping breakfast leads to weight gain, so don’t need to skip breakfast. And it’s like, well, it’s a lot more nuanced than that. And I feel like if you, if you take a holistic approach to nutrition and understand the nuances of it, and understand the strategies, and implement the strategies properly, then there’s a lot of different things that you can do nutritionally. And skipping breakfast may be one of those things that you could do if you use the strategy properly. But I think just straight up saying skipping breakfast makes you gain weight. Nope, that’s, I don’t think that’s what the study says at all. I don’t think that’s what real life says at all, either.
Jerred Moon
Yeah, it’s, it’s a complicated one. And I think there are a lot of you don’t gain weight from one strategy. And that’s why I started with the whole, it’s multifactorial, like, it has to do with just your energy balance, whether you’re positive or negative, at the end of every single day, or over the course of week is going to be the most important thing. Because this one, I don’t even know. Like, I think that this review did not enjoy the studies they ended up with because they don’t cherry pick them. They don’t cherry pick studies, what they do is they set parameters for studies. And then they go find the studies that fit their parameters. And they often start with hundreds of studies and then they whittle it down to like they say like 910, whatever. And then that’s where they go from there. And so I think their ultimate conclusion from the abstract was the study provides minimal evidence at breakfast skipping might lead to weight gain in the onset of overweight and obesity. So that’s their like, small conclusion, but I think that’s just because they like you’re saying, Kyle, the evidence is weak. The studies weren’t that great, but whatever they there’s another study or another line I pulled straight from the study says all nine studies included in the review reported a cyst statistically significant association between breakfast skipping and overweight, slash obesity or weight gain. Moreover, eight out of nine studies displayed that breakfast skip skipping increased the relatively risk for overweight, obese, obesity or weight gain respectively compared to eating breakfast. And so what this shows me is don’t half ass anything, is my takeaway from these things. Like I told my dad about intermittent fasting A long time ago, and he kind of gave me that same thing. I don’t eat breakfast, we’re good to go. But yeah, he pours whatever, six tablespoons of half and half in his coffee, which is like 300 calories. you’re skipping breakfast? Right? Okay. And your last meal was at 10pm? Okay, yeah, skipping breakfast. You know, that’s, that’s not fasting. So if you want to take one of these strategies, you have to do what Kyle did. And be strict, I’m not going to eat a single calorie for 16 hours, I’m not going to eat a single calorie for 20 hours. And then I have a four hour feeding window or an eight hour feeding window. So if you’re going to use one of these strategies, use it. And it will work. But don’t have the asset with this. I skipped breakfast. And so I’m fine. Check the box, you really have to dive into what you’re doing. So that’s my takeaway. If you have asked things, you have past results, and if you go all in, you’ll probably see results like that. That’s, that’s it.
We get this.
Joe Courtney
Yeah. I mean, yeah, there’s only so much of a rabbit hole you can go into with, with this sort of sort of review. But yeah, there’s a I think it just just shows that nutrition in general isn’t a simple, straightforward. topic or subject. Even when you’re doing a study in a review, there’s still multiple things you can branch off with, and, and consider when it comes to nutrition. That’s just, it makes it hard to give straight advice. Because it’s kind of like every advice comes with a caveat. Or,
Jerred Moon
you know, I just know everyone’s heard what you said, like, Yeah, you got to keep your metabolism going. So like Ellison. Like we’re robots. I love the robot. Like anytime someone compares our bodies to like a car, like, don’t ever use that example in the ever Okay, like, Don’t ever be like yeah, it’s like, it’s like a car, you know, you have to get No, it’s not. We’re not like a car at all, you know, and so and so these things that you’ve heard you have to pick apart what works and it doesn’t work. And so people are saying, Yeah, eat breakfast, eat small meals, keep doing that. That may have been terrible advice. And now this if you were to just read the headlines, you’re like, Okay, eat breakfast. Well, ultimately, if you’re eating too many calories, you’re gonna gain weight. And so you have to you really have to factor in everything and, and be smart when you’re choosing your strategies for for health and fitness.
Kyle Shrum
Well, that’s kind of what I was thinking about too, is like if somebody reads the title of this study, maybe even they read the actual Right, and they just say, Okay, I need to start eating breakfast because I was I was skipping breakfast before. And then even if you’re reading abstracts of studies, you’re way beyond the average population here. So, yeah,
Jerred Moon
yeah,
Kyle Shrum
I agree with you. And they say, I said, Okay, I need to start eating breakfast, I haven’t been eating breakfast. And so then they swing by McDonald’s on the way to work every morning, I ate my breakfast, I’m not gonna gain weight, you know what I mean? It’s I science and it’s like, no like, that, you’re you’re going to be better off skipping breakfast, then eating McDonald’s for breakfast every day, you know, you have to, there’s just so much nuance that goes to, to nutrition, especially. And it’s just so hard to throw in general, I mean, just us sitting here on this call, like we all have, the three of us all have different nutritional needs. And like, our nutritional needs have changed over time. Like, I’m still like exploring mine, you know what I mean, I’m still trying to narrow in on the ones that I have just specifically and mine are going to be different from yours. And they’re General, they’re, to me, the general principle is you need to drink enough water, and you need to eat real food. But the specific real food you need to eat is going to be different than me, you know what I mean? And, and, but you need to drink enough water, you need to eat real food. But you need to figure out which real foods you need to be eating. And you need to figure out for you what works for timing, like if you need to eat breakfast, or you need to do you know, time restricted feeding, putting in a window, you know, whatever it is that you needed it, but you have to figure it out, you know what I mean? And find somebody to help you maybe, but it’s gonna be specific for you. So
Jerred Moon
Alright, let’s get to the topic. We’re talking negativity, today, and how that fits in with your life. I’m sure we all experience certain degrees of negativity, both personally and professionally. And internally that we’re not even aware of. And it’s a it’s a big factor, I think it’s it’s a, it can make for a much worse and smaller life than people realize, when they are surrounded by negativity, or they exude negativity. And especially bringing us back to the fitness and health space. It’s very easy to encounter that with unsupportive people and things of that nature. I’m leaving this very open ended, you guys can take it whatever direction you want. Thoughts on negativity and dealing with it.
Joe Courtney
So I am a huge proponent on you, do you, you just need to worry about what you are doing and how you want to do it. And not what other people are think you should do or how to do it. Because they don’t know your situation, your goals, your whatever. And as we talked about with nutrition, you know, some things don’t even what wouldn’t even work for you that might have worked for somebody else. There’s all the time all you know, we always get, you know, whether it’s emails, messages, whatever have, you know, some of our athletes that might be newer, they’ll go work out with somebody that they know when one of their friends and their friend might give them advice, say, hey, my friend said that I shouldn’t be doing this, I should be doing these reps instead of these reps. Or they said I should be eating this, instead of what you guys said for this or whatever. And what do you think I’m like, well, that might work for your friend and what they want, but they don’t know what what you’re doing or what we’re doing. So you need to worry about what you’re doing with this unless you’re like actually hiring somebody to do to think for you. Then just unsolicited advice and worried about what other people are doing is not is not going to be could really weigh you down. No, that’s that’s might just be advice in general versus negativity. But that just works with for anybody who tries to eat, like, you know, eat healthy, and takes their food into the office, no matter what, there’s people in the office that are always gonna have their comments about the healthy food that you’re eating, because they’re eating some other kind of crap. And they they might, they might have like their fun and make make jokes or whatever. But that’s some of the negativity that people deal with a lot. And it almost feels like you should be ashamed for eating healthy. So I’m just so that’s why I’m saying like, you just need to do you. And you know, when I was going to an office and stuff and eating like that, if anything, you should flaunt it. Like who cares what they’re saying, you know what you’re doing? You’re trying to better yourself, if they’re, they’re really what you’re hearing is just almost like jealousy, like people wish they could be doing certain things. So they’re just gonna make jokes to make themselves feel more comfortable. And I guess just socialize it a little bit. But really, you’re you’re kind of leading the way. So, again, I think the main thing with negativity is just worrying about yourself. Also with negativity if you have if you are getting a lot and they’re just starting to weigh you down, I think, have certain distractions that might help you in that, to pull your mind away from it. So if you’re in a negative situation, or just around a lot of negative people have some sort of, yeah, way to take yourself out of it, whether it’s a reading something, going listen to music or book, doing something distraction with your mind, just to like, because sometimes with negativity, it just, it’s really hard to get out of your mind. And then it just keeps, the longer it’s on your mind, the more it weighs you down and down and down. And it could keep you from being productive from working out from doing something else. So I think you just need to take a step back and like, do something to take it out of your mind and then weigh free and then just like refocus, so that you can try to reframe of like, okay, you know, this really isn’t that negative, you know, even though I’m getting this critique right now, it’s, I shouldn’t worry too much about it, because x, y, and z. So I think having some sort of welcoming distraction for certain negativity and like if somebody is being nitpicky or Yeah, just any sort of comments that you might get that are negative, I think it’s just have a way to either shield you from it or, or distract you from that too, to kind of regroup and refocus a little bit. Kyle, I’m gonna let you go before I go too long.
Kyle Shrum
Well, I appreciate you taking all of my points. So I’ll try to make up something new now. I really like what you’re talking about, with having something to distract you. And I think it kind of plays into what I was, what I was gonna say is, especially when it comes to like personal negativity, when I’m like that negative self talk, or start getting down on myself based on things that other people have said or things that things not going the way that that I expect them to go or wanted them to go things like that. So the distraction, if you will, that I use for that is my faith. And it, I wouldn’t really classify it as a distraction, but just kind of to, you know, use your point. That’s kind of what I use, I use my faith, my Christian faith. So I read my Bible, I’m constantly filling my head with, with those things with things from the Bible, constantly spend time in prayer, you know, if there’s some kind of negativity that comes around, then I use prayer to kind of refocus my mind on where I need to go, and what I need to be paying attention to, and things like that. And so I think that’s kind of something and it doesn’t have to be that for for everybody. But my point with that would just be find something that’s bigger than you find something that’s outside of you that you devote yourself to. And that is what’s kind of drawing you towards where you want to go. And that is what kind of helps you have that focusing point it’s a it’s a something to bring you back into focus. When you start getting distracted by things that want to derail you things that want to pull you away. You need to have something that you’re actually pointing towards to refocus you so that you can ignore those things and keep pressing forward. And for me, that’s, that’s my faith. I would also say, I think a lot of this negativity when people hear about negativity and dealing with it. I think a lot of people these days, think about social media. And believe it or not, here at garage mathlete. We deal with some social media negativity to, like, we have some people who send us negative messages and negative comments and things like that. And so we have, you know, we have strategies here with dealing with those things. But I would say personally, if you’re dealing with some negativity on social media, get off social media for a minute or two, you know, just ignore it. Just stay off of it. I think to me, that’s the easiest way to deal with negativity is just completely remove yourself from it. And, you know, I understand, like I said, curate your following, right? Yeah, yeah, did ditch people. I heard of this. I didn’t start implementing this. But I heard of this strategy that somebody used for their Facebook, like every day they would see. You know, Facebook reminds you of whose birthday it is that day, you know, out of your friends list every day, it says, Oh, it’s so and so’s birthday. And it’s like, well, if that person’s name pops up, and it’s their birthday today, and I don’t have the the willingness to like go to their Facebook wall and say happy birthday to that person on Facebook. I’m obviously not a very close friend to that person. So get rid of them. They’re not your
Joe Courtney
zero friends if I find as you’re
Kyle Shrum
saying, I’m just saying that’s one strategy.
Jerred Moon
I don’t even do over my parents and my brother. Yeah.
Kyle Shrum
But But you know, that’s, that’s kind of one that maybe you could use of some people who do like rightfit Happy Birthday to people you know, they actually They care about those kinds of things. Like, if somebody pops up next their birthday, and you wouldn’t tell them Happy birthday, then maybe curate your following a little bit, cut it down a little bit. But anyway, those are the things that I would say.
Jerred Moon
Alright, so my take on negativity, just kind of starting where you left off on social media. Like my Instagram, like who I follow on Instagram, a lot of them are like our athletes, people like that other fitness professionals. I followed like one or two political people when the election was going on and stuff and I realized how ridiculous that can be. And so I don’t follow anybody like that. I don’t follow anybody who has the slightest political opinion or viewpoint it’s actually fairly easy to do. So I think it’s, that’s why I said, curate your following because you if you were to log into my Instagram and scroll through my feed, all you would see are people doing like back squats and running and like talking about like, that’s it like that’s, that’s all you would see, you wouldn’t see things about COVID. And like all this other crap like that just wouldn’t other than like the random person who wants to post about it here and there. Like, it’s, I’m not really seeing that stuff. So it is possible. But yeah, we get a ton of negativity and have over the years I’ve been doing this for like a decade now. I’ve dealt with a lot of that on my own, just from emails, I’ve gotten messages, we run out of Facebook ads, things like that. And so I used to engage with that stuff quite a bit. I used to, but you know what, I’m going to change your mind. And we all know is not possible, right? But I would I would argue with these people and then get into fights with them. And then I realized what it does, it’s kind of like political arguments, you know, like, I just watched some comedian on Netflix. And he was like, he’s like, you know, what’s never happened in the history of social media ever. Someone like someone’s response being good point, I’ve changed my mind. Yeah, that statement has never been written on social media ever. And so there’s no really point in engaging that. But what really released me from even not only not engaging, because not engaging is one thing, but actually not caring, or getting any sort of like emotional responses the next level. And that’s the level I’ve gotten to now is that I realize people who comment negatively or do negative things, they have something broken in them. And if that’s you, yeah, I’m calling you out right now, you have something broken in you, there’s something unfulfilled in your life, something you’re not happy about, for you to go and attack other people online. And so once I realized that, you’re saying a bunch of mean stuff, I mean, you if that’s not true than the alternative is you’re just an asshole, which might even be worse, you know. And so now I’m not gonna say 100% of the time, 90% of the time, those people are dealing with a lot of things, personally, that they’re going through, it could be things that we don’t even know about a divorce a death in the family, you know, something like that, or, yeah, they’re unfulfilled with their career, their life choices, something like that. And there’s a jealousy factor, there’s something going in there. But that’s typically where a lot of these negativity things come from. And once I realized that I completely like I don’t engage at all. A lot of my comments, if I do respond back have to do with like, hey, let me know if I can help you in any way, which seems passive aggressive, and they like, get even more angry. But that’s not even actually my attempt, I’m actually Hey, do you need some assistance? Like, do you need some help? And that really pisses off somebody who’s trying to like, get a rise out of you? And you’re like, Can I set a number? Here’s a number you should call. So yeah, dealing with it that way. And realizing that most of the time people are negative in social media settings, is has to do with themselves more than anything else. But those people around you, you know, move into your closer circle, I think that change, I always think that change has to start with you, not other people. So a lot of times, I think that it is good advice to remove yourself from negative situation. But like, what if your spouse is negative, or your brother like something you can’t really like, remove yourself, you could, especially if it’s your spouse, that’s very unfortunate, like, you’re just not, you’re not able to like, you could leave that situation right there, there is an option for that, but that’s not what we want to do. So I think it starts with you. And I’ve been, I work on this constantly, I do not have it mastered. But I try with myself to not complain. And I feel like I do really good for a certain amount of time. And then I slide back into it. But we’ve all been a part of like groups of friends where like, what they want to go do is complain about their job, like hey, let’s go hang out and complain about our job, or let’s go hang out and complain about our wives. And that’s like, I get into like, meeting with old friends and stuff. And that’s what they want to do. complaining about their job or complaining about some work they had to do or complaining about how busy they are. I can’t stand those things. And I do these things myself too. You know, so I’m saying I’m nowhere close to perfect. It’s like something built within us as humans, that we want to you know, vent to somebody but I understand I try to remove that as much as I can. So I think that’s where negativity has to start is stopping it within yourself. So positive self talk when you do find yourself negatively talking to yourself, but also, I think complaining if you can stop complaining even in the smallest, smallest capacity. You know, it just makes you more fun person to be around and people won’t even realize like, what why do I like being around Kyle is like, because Kyle doesn’t complain, you don’t know why you like being around Kyle, because Kyle doesn’t complain. That’s why Kyle so cool. People don’t realize these things. But you know, that’s these are the things that happen when you stop complaining. And like I said, it’s natural for a lot of us to do, but I think that’s where this whole thing starts.
Joe Courtney
Agreed. complains all the time, though. Yeah, that
Jerred Moon
was that was just a nice example. But man, those
Kyle Shrum
that was a that was a passive aggressive way of Jared telling me to stop complaining so much.
Jerred Moon
Well, I’m sure that you guys, you know, have your complaints here and there about things that we do here and things that our athletes do, and all that stuff, whether you say them out loud, or keep them in your head, you know, it’s, it’s a big, big factor in how you treat the next day, you know, the big factor of whether or not you’re even motivated to do the next day. And these are things that I’m trying to be aware of, as I want to do this for a really long time. You know, and I don’t want to start every day with like, thinking of how much something’s gonna suck, right. And so I want to think of all the things that are awesome. And so that’s, that’s why I try to try to put my head in that space as much as I can.
Joe Courtney
Yeah, I think actually, like starting the day, right? Is, is makes a huge difference. Like if you’re somebody who knows, you’re probably gonna deal with some negativity that day, maybe do something earlier on that is less negative, that you can control that you enjoy more of, it’s that your mind is more mentally ready and stronger and stable and for going into that. So if you do deal with like customer support, you know, like, Oh, well, I’m gonna be on customer support, someone’s probably going to be complaining about something today, maybe I should start my day with something else for so that I’m much better off. So that’s another thing that you can kind of do I know last year, the year for whenever however long it was I moved my workouts earlier, because there’s just so much negative stuff going on today because if I was getting all this negativity after after a few hours of just just life and everything I was just like die I really don’t want to work out I’m, I don’t I don’t think I’m gonna work out today. There’s just I’m already mentally exhausted and fatigued from from just all this crap that I’m dealing with right now. So I made that shift to work out earlier because of I knew things like that and you could do that with with kind of anything, you know. Maybe it’s eat breakfast. Who knows?
There you go.
Kyle Shrum
Bringing it all back.
Joe Courtney
Yeah, all together.
Jerred Moon
And now I’ll transition us to condition me to the grave is our workout this week. So let’s quickly go over this one. Does anyone have it prepared to brief?
Joe Courtney
I mean, you shed your mind, didn’t you?
Jerred Moon
I don’t remember what you do some running some double unders. Couple not what is what is conditioned me the grave again.
Joe Courtney
I got a okay.
Kyle Shrum
Okay, we’ll see the workout with machines. So it’s a 100 Cal row 100 Cal aerodyne 100. double unders, run one mile, the 75 Cal rows 75 Cal airdyne 75. double unders run one mile 50 Cal row 50. Cal aerodyne 50. double unders run one mile 25 Cal row 25, kal aerodyne and 25 double unders as the workout machines. The workout without machines is completely dead robots. Yep. 100 Sumo deadlifts. 100 bucks step ups 100 double unders run one mile than 75 of each run one mile 50 of each run one mile 25 of each. And you’re done. That’s it.
dips.
Jerred Moon
Did you mentioned time cap? I
Kyle Shrum
don’t believe there. Is there a time cap?
Joe Courtney
60 Minute.
Jerred Moon
Yeah. It’s very important in this one. Because if you if you don’t get the 60 minute time cap, you didn’t do the workout. Because I think that should be the goal for conditioning to the grave is finished on the time cap. And we talked about this normally brief it if you’re doing with machines, you probably will finish it at a time cap machines is are not machines. I mean, it’s easier without machines much harder with machines, and much harder hit that time cap. But I guess I’ll go first on tips. I don’t have a lot with this one. I’ve almost died doing this one. I’ve talked about that before. So it’s got a great name. And I just think pacing is you know I’m in Joe’s camp, which is always the pacing camp for Joe. And I agree 100% I always point to the pacing card that I normally post in the group and we’re doing this one So people know, like, realistically what you have to do, because this one messes with your mind a little bit, because it’s bigger chunks at the beginning and then it gets smaller and smaller. So you could literally be at 40 minutes into the workout, and there’s no way I’m gonna have the time cap. And it kind of plays with your mind a little bit, but you have much less work to do, and it still is possible. So once you know, like, here’s how much time you need to do these things. I think it becomes really important. And then the only thing that you can’t really change are those miles right. And so don’t pass the miles trying. It’s not like run your heart as you possibly can. But don’t, mile one, don’t run in seven minutes and then mile to you run in 12 minutes, like pick a pace that you think that you’re gonna be able to sustain each and every time you hit the mile and try and keep that pace. But that’s about it for me. tactic,
Joe Courtney
I always have a new one on this one that I thought about. And that is, especially when you’re tracking like heart rate, and you’re used to doing conditioning and sustaining certain efforts. And that is to pick a max, semi uncomfortable heart rate sustainability pace, and keep that for the duration basically. So if you think you can sustain at about 85% or 83 to 85%, then try and keep that throughout. And that will be kind of your Pacer. And if you feel you need to then go faster, and double unders just go as fast as possible. And the second one is if you have any other questions at all, even it’s if it’s what footwear to wear tag, Jason wood is a little bit of payback. Jason wood, any question you have with this workout? He’s doing it every week. If it’s you know, whatever it is whether anything for this workout, because he’s doing it every week and tag it decent.
Kyle Shrum
Yeah, I think you guys covered it. I would say if you don’t want to do this one then alternative would be to go climb a mountain. So yep. And that goes on accounts accounts as yourself Saturday now. Yeah.
Jerred Moon
Alright guys. Well, that’s it for this week. Thanks, everyone for listening to the podcast or watching if you’re on YouTube, we do appreciate those things. If you subscribe to us on YouTube, a lot more video content coming your way in the next couple of weeks. Got a lot of great stuff planned stays, and you know, stay subscribed to the audio version, we are going to kind of split and start doing different stuff in both directions. So you have to pick which camp you want to be in and how you want to consume our content but not our problem. You got to you got to pick where you want to be. If you’re not a part of our training, though, do fix that problem. Go to garage gym. athlete.com sign up for a free trial. We’d love to have you in the program show you the community show you what real programming looks like. Don’t be intimidating, intimidated by what we’re doing here. It’s very doable for anybody at any level. Even though we might seem a little bit hardcore at times, we can handle the hardcore we can also handle the absolute beginner. But that’s it for this week, guys.