Tyler (0s):
There's this concept called rabbit starvation, and I always thought it was rabbit starvation, which I think is a much cooler name. But if you just eat amino acid, I'm honestly not exactly confident on exactly what happens. But basically you can physically die from eating too much protein. It might be due to too much nitrogen accumulating in your bloodstream, which is like what makes a protein a protein nitrogen. But even on keto diets, you're supposed to keep protein like relatively low. I think it's like 20 to 30%. You're supposed to mostly be consuming fat because you can physically die from the excess consumption of amino acids. Now that's at of
Brian (30s):
This week I interviewed online fitness coach and podcast host Tyler Woodward. We discussed Tyler s pro metabolic perspective from how he came from a keto and fasting background. We also touched on Ways to increase your metabolism, Advantage of eating carbs for energy, Tyler's eating routine, his top testosterone boosting activities, and his one tip to get your body back to what it once was. Really enjoyed my interview with Tyler. I know you will too. Thanks so much for listening and enjoy the show. All right. Welcome to the Get Lean, Eat Clean podcast. My name is Brian Gryn and I have Tyler Woodward on welcome to the show.
Tyler (1m 5s):
Thanks for having me.
Brian (1m 7s):
Thanks for coming on all the way from Denver.
Tyler (1m 10s):
Yes,
Brian (1m 10s):
Sir. Got your ski goggles behind you. If you're watching YouTube, you got your, are you going skiing today or snowboarding? Yeah,
Tyler (1m 18s):
I will not be snowboarding today. I gotta work today, but maybe one day this week we'll see.
Brian (1m 22s):
Do you have like, do you have like skiing, ski out? That would be
Tyler (1m 25s):
Really cool. No, no. Okay. That would be cool. I would probably be skiing today if I had skiing, ski out, but the mountains are about an hour and a half from Denver, so very doable. But not ski and ski out sadly.
Brian (1m 36s):
Yeah, that would be just like too irresistible to just get out there. Yeah, every day
Tyler (1m 41s):
My podcast studio would look a lot cooler if I was skiing ski out.
Brian (1m 44s):
Yeah. Speaking of that, you have a podcast recommended Daily value. Yeah. And you sort of, you had another one I know, an older one, and then you started this one how long ago? About,
Tyler (1m 54s):
So I actually started this one at, when I was at my old company. So it's been going for about two years on and off. It's changed themes a couple times. Had a couple rough patches as I'm sure you've been aware, but I'm trying to, I'll get back to it probably the next few weeks, picking up consistency and that's one of my goals for this year to be more consistent with social media and the podcasting.
Brian (2m 13s):
Yeah, I mean that's the nice thing about a podcast is you know, if if you, if you let it go for a little bit, you can always come back to it, right? Yeah. Usually the listeners will come back and the people will find you that really wanna listen. Yeah. And I've actually heard you on The Strong Sisters podcast 'cause I've had Ashley on before and, and your other podcast you've had some, you've had Georgie dink off on some similar guests that I've had on mine. And part of the reason I wanted to get you on is I've had Jay Feldman on as well, Danny Roddy, we've had quite a bit of pro metabolic on this podcast. Yeah. And initially when I first started podcast, I didn't even know about the whole pro metabolic space, but I think first I might've had Jay on who was introduced me to someone else from someone else.
Brian (2m 55s):
And Brad Kerns, I don't know if you're familiar with Brad Kerns? Yeah,
Tyler (2m 58s):
Yeah. He's like keto guy, isn't he?
Brian (2m 59s):
He was not much anymore. Yeah, he's, oh, okay. Yeah, yeah, yeah. He's, he's one that introduced me to Jay. So Brad has a B, the B Rad podcast. And anyways, we all sort of bleed to each other, but maybe explain to the audience, I know you do, you do coaching, you're big into biomechanics, but also have gotten into pro metabolic. How did this sort of come into your life?
Tyler (3m 20s):
Yeah, sure. So I consider myself a meathead, first part facetiously. I was really into lifting, wanted to be bigger, as you can obviously tell I'm huge. No, I'm just kidding. Still on that, still in that journey. But I really wasn't seeing any muscle growth in the gym. And so I started, at first I was ironically very antis supplements thought those you don't need 'em, they're crap. Got really into supplements in pursuit of testosterone optimization. And that led me to Christopher Walker, who I worked under for a few years. And then through him and my former boss, Jayden Miller, was introduced to Ray Pete and I have a degree in physiology and neurobiology, so it kind of all pans out.
Tyler (4m 0s):
I was learning about endocrinology, all of the hormones and systems. And I think a lot of these things are tied together. If you have really low testosterone levels, you're not gonna see a lot of results in the gym. You're also not gonna feel very good. So the pro metabolic way of eating was kind of my gateway to hopefully getting better muscle growth in the gym.
Brian (4m 17s):
Interesting. Yes. Yeah, go ahead.
Tyler (4m 18s):
Yeah, and I'm just kind of into like the whole, I'm kind of a nerd, so like figuring out all the pieces together and saying like, okay, this makes sense. Add this in. I think having that holistic view is very useful.
Brian (4m 28s):
What were you doing before you, you got into sort of the pro metabolic space. What were you trying before? Yeah,
Tyler (4m 34s):
So diet wise, I was doing intermittent fasting pretty religiously. They gone intermittent fasting, thought it was the way Me too. Yeah.
Brian (4m 41s):
How long did you do that? Because I, I, I did it, I, I started doing it for myself and then using it with clients. Gosh, I, I have a journal here it is 2017. Okay. At like the intermittent fasting journal. And you know, the thing about it is, is like if you talk to most people in the health space, they've changed their minds about things or they've gone in different directions, you know, and this is all like self experimentation too. I do think fasting can maybe play a role in some people's lives. I think it's not a bad tool to have or to use from time to time. You know, if you're on an airplane and there's just shitty food, it's like, okay, like I've done this before, I don't need to eat right. Like, but I like anything, I think myself included, like can overdo things.
Brian (5m 23s):
Yeah, for sure. And that's where you can see sort of the downfall of maybe what you don't want to see in health, which is, you know, not, not optimizing your hormones correctly. But anyways, go back into that. You were talking, you did some fasting?
Tyler (5m 36s):
Yeah, I was doing intermittent fasting for about six years and it was pretty intense. 'cause at the time there was one summer where I was lifting in the morning landscaping all day because I was in college, needed a job for the summer and then came home and ate and, and then went to Jiujitsu. So it was just like eight hours of really intense physical labor while fasting. I was probably not in the best mood most of the time. Mm. But at the time you feel great 'cause you're running on some crazy hormones and you don't feel hungry and you just tell everyone you're autophagy and all that stuff. You're cleaning your cells. And that was really the extent I wasn't eating particularly healthy in college, was trying to get by, hey, get my protein in. And then once I started, once I graduated, I really went pretty hardcore to the Ray Pete style of things, which has made some mistakes there as well, but led me to where I'm at right now, which I think is a more not extreme view in diet, at least I would consider it.
Tyler (6m 30s):
Some people would think we're nuts, so, you know.
Brian (6m 31s):
Yeah. Yeah. I mean learning about the, the, the ray Pete, I, I don't want to call it like style of eating. I, you know, he was a researcher, right? Like I think people think there's like a Ray Pete diet, maybe give people, you know, people pretty much know what intermittent fasting is to some degree, right? You're pretty, yeah, just abstaining from food for a time period, which I think is, like I said, I think it's a tool to have like one, one thing I have kept up from my fasting days is I don't eat after a certain hour and I just prefer not to eat late. I think it just disrupts my sleep and, and I'm just not digesting the food correctly. So I really try to cut off about three hours before bed. That's something that I really, that's like a hard rule for myself and a lot of clients I work with that on that.
Brian (7m 12s):
But beyond that, maybe perhaps touch on what the whole pro metabolic space is about and And what people can learn from that.
Tyler (7m 20s):
Yeah, so the whole pro metabolic space, kind of founded by Dr. Ray, Pete, whether or not he may want to do that intentionally, I think it's probably up for debate, but there's a huge following nowadays and the idea is to kind of increase your metabolic rate. So the rate at which you can produce energy. Kathleen Stewart has talked a bunch about this with the Ashley and Sarah on my podcast as well and she's great. If anyone wants to go follow her, we have a kind of a metabolic range. So Tyler at the same weight, same activity level can burn let's say 3000 to 4,000 calories. And that's not me exercising more, that is just my metabolism, which you could define metabolism as the amount of chemical reactions that are occurring in your body on a day to day or minute to minute basis that allow you to function.
Tyler (8m 4s):
So metabolism is essentially made up of four parts. Your basal metabolic rate, that's if you were laid in bed all day and didn't move, that is the biggest chunk of your metabolism, the biggest chunk of the amount of energy that you burn, it's about 60 to 70%. Then you have neat, which is, you know, talking right now, moving your hands, exercise, everyone knows what exercise is and the thermic effect of food, which is basically the cost of digestion. And the big thing for me is that that basal metabolic rate, as she said, or as I've said previously, has a huge window which you can be. So you can upregulate and down regulate your metabolism based on the inputs, which could mean, you know, toxins, things in your food could also mean the right amount and right quantity of food, the types of food you're eating, which can allow you to increase or decrease your me metabolic rate.
Tyler (8m 46s):
And repeat was all about figuring out ways to increase the metabolic rate.
Brian (8m 49s):
Yeah, great explanation. So you got four sort, sort of four avenues there regarding metabolism, the BMR, right? Which is, would you say about, would you say 70% of your metabolic rate?
Tyler (9m 2s):
Yeah, I think 65 is about 65 where it's estimated to
Brian (9m 4s):
Be. Okay. And then you got non-exercise activity thermogenesis, which is just like the things like fidgeting and the things you're doing outside of exercise. Then you also have exercise, which is probably a, what is a small percentage of your metabolic rate, right? Is it 10%?
Tyler (9m 19s):
It's a 10%, yep. Yeah,
Brian (9m 20s):
Okay. And then the thermic effect of food, which is that about 10% give or take or, yeah. Okay. Yeah. 'cause you hear a lot of times like protein has the highest thermic effect per x may explain a little bit about that. I've talked about that in videos, but maybe, you know, just so people can understand that.
Tyler (9m 36s):
Yeah, so it's just the cost of digestion. So right, if you get a lot of protein, you'll, your core body temperature will raise, which basically means it's working harder to digest that food. So compare fat and carbs almost have require very, very little energy where it's almost irrelevant. But also I would say the amount, the thermic effective food is also almost irrelevant because it's such like, even if you increase 10% of your, so let's say thermic effective food is about 10%. If you increase that by 1% or even 5%, it's just like, you know, almost immeasurable, right? So it's a, it, it is a component of somewhat significant component, 10% of how many, how many calories you burn on a day-to-day basis. But it's not really like eating a ton of protein isn't gonna increase your metabolic rate. And it's kind of like when people are talking about there is this concept of flux, which is just eat more, move more, which I think I'm all here for.
Tyler (10m 22s):
But when you're talking about increasing your metabolism, that's not really what we're talking about. And I think you should approach it from both ways. Eating a ton of protein just is not gonna do much for your metabolism, it's just gonna give you a lot more protein. And at some point there's a very diminishing return to more protein. I think the repeat style people sometimes lean on the lower end, probably in the moderate end of around 0.8, two grams per pound. Or you could, yeah, probably around there for maximizing muscle growth, which is kind of where I orient myself towards. But one gram per pound, two gram per per pound, you're just burning a ton more amino acids and that is a little bit more stressful of a pathway to get energy and it doesn't really come at any additional benefit. So you have, you know, get some more carbs in and the carbs at least at some level seem to reduce the rate at which you burn amino acids, basically there's a protein, what's the word?
Brian (11m 12s):
Protein sparing that
Tyler (11m 13s):
Thank you. Protein sparing effective carbs. So okay, the more protein you burn, you burn the less, sorry, the more carbs you eat and burn, the less protein you'll burn for energy. And
Brian (11m 21s):
People might be listening there and maybe they're more on the, on the high protein, like almost like carnivore ish type diets. What would you say to them as far as the advantages of implementing, slowly implementing, you know, quality carbohydrates into your, into your routine? How can that help? And I know you talked about it a little bit, but Yeah,
Tyler (11m 40s):
Yeah. Well number one, it, it's a little expensive on the budget 'cause protein is by far pound for pound. Right? The most expensive food. Yeah,
Brian (11m 50s):
True.
Tyler (11m 51s):
And then I think you will just end up getting a lot more energy from digesting carbs. Now the thing is you have to take it slow. A lot of people that go from carnivore or keto to pro metabolic, they just add in carbs, herbs, and you have just spent x amount of years training your body to be a fat burner, which means inherently you're training your body to be not good at burning carbs. So if you just add in a thousand calories of carbs and then you gain a ton of weight and you're like, I went pro metabolic, I gained a ton of weight. It's like, well, you know,
Brian (12m 16s):
Is that, is that the mistake you made?
Tyler (12m 18s):
I just, so I wasn't like low car keto, I just gained a ton of weight in I, I added a ton of whole milk hook and I added a ton of milk with period. And I just was kind of like bulking and it was like, oh, it's muscle growth. But I was just kind of dirty bulking and should have taken a much more slower approach to really maximize muscle growth. And then I got pretty chunky monkey and I cut a bunch of weight, but I was doing it intentionally. I was doing bulks and cuts, kind of like a bodybuilder no longer really an advocate of that. But sometimes you gotta do what you gotta do and I was not the brightest of the bunch at the time.
Brian (12m 54s):
You've matured.
Tyler (12m 55s):
So they say we'll see.
Brian (12m 57s):
So let's go back to that. So you were saying, you know, carbohydrates as an energy source is a lot more efficient, right? For your body to use that. And also if you're just used to burning fat and using that as a fuel source, that's more of an inefficient fuel source perhaps maybe explain a little bit about that to people So they can understand.
Tyler (13m 15s):
Yeah, so I think this is a really interesting thing that I picked up from Kyle Uni and I think almost everyone agrees at this point that MCTs, like the things found in coconut oil or like mitochondrial fuel, like they're like really fast burning. And the reason that is, is because they are closer to glucose or they're closer to carbohydrates in structure due to the ratio of carbon to oxygen. So the, if you look at glucose, which is like the essential carbohydrate, right? It's C six, six carbons, 12 hydrogens and six oxygens and fats. Maybe we can pull a structure of a fatty acid on the screen at some point, but okay, basically it's a carbon hydrogen chain so there's no oxygens in it.
Tyler (13m 56s):
And basically what that means is glucose and sugars bringing their own oxygen with them to the party so they're much easier to burn. Whereas the longer of a chain of fatty acids, you get less oxygen. So you need to bring more in that. Also, the big thing largely, and there's a number of like, there's a number of ways this happens, but one of the bigger things is that with burning glucose or carbs, you create more carbon dioxide. So carbon dioxide is not just this waste waste product that we've often been taught to believe. There's this process called the boreal dan effect, which basically means that hemoglobin molecule that brings your red blood cells to your cells to deliver oxygen and pick up carbon dioxide and then brings it back out to your lungs to release the carbon dioxide pickup oxygen changes in shape based on the acidity of the environment.
Tyler (14m 47s):
So it's kind of like being a catcher and a pitcher. So when it's really acidic in your muscles, it will change shape to let go of the oxygen to deliver that to the tissues and pick up carbon dioxide and vice versa. When it's not so acidic in your lungs, it will change shape to pick up oxygen and let go of that carbon dioxide. The humdinger about the boreal day effect is that the more acidic you get, so the more CO2 that's produced, the more CO2, the hemoglobin will drop off and therefore the more oxygen will pick up. So it's this endless feedback cycle, not endless, but it's this feedback cycle where the better your mitochondria will work by producing more CO2, the more oxygen they'll absorb and then the more they'll work.
Tyler (15m 28s):
And then it also has some CO2 has some vasodilation properties, which means you're getting more blood flow to the tissues, which means there's more oxygen coming in, which means your cells burn more energy and the cycle goes on and on and on.
Brian (15m 38s):
So in layman terms,
Tyler (15m 40s):
Okay, in layman, yeah, go ahead. In layman terms, sorry, go ahead.
Brian (15m 44s):
No, no, yeah, that, go ahead.
Tyler (15m 46s):
In layman terms, the carbs allow your body to burn energy at a faster rate and probably through a much more cleaner cycle you would kind of imagine like fats having a little bit more soot. And this isn't like a perfect analogy by any means, I'll probably have some people really angry at me for saying this, but the carbs are just kind of like perfectly clean energy and the fat has a little bit more de debris, debris, it's not as smooth, not as clean.
Brian (16m 11s):
And And what would you say to people that are just eating protein? How can that can sort of take a toll? Yeah,
Tyler (16m 17s):
Yeah. So there's this concept called rabbit starvation and I always thought it was rabid starvation, which I think is a much cooler name, but, but if you just eat amino acids your body, like you're, I'm honestly not exactly con confident on exactly what happens, but basically you can physically die from eating too much protein. It might be due to too much nitrogen accumulating in your bloodstream, which is like what makes a protein a protein nitrogen. But even on keto diets, you're supposed to keep protein like relatively low. I think it's like 20 to 30%. You're supposed to mostly be consuming fat because you can physically die from the excess consumption of amino acids. Now that's at a very extreme point.
Brian (16m 53s):
Extreme, yeah.
Tyler (16m 54s):
Yeah. I just think there's generally diminishing return proteins, again, really expensive, really hard to digest and you'll probably feel a lot better eating some carbs with it. Now again, if you were keto and intermittent fast in the last 20 years and then you just added in a bunch of carbs, you're probably gonna feel like crap.
Brian (17m 11s):
Right.
Tyler (17m 12s):
But doing it slowly over time.
Brian (17m 13s):
Yeah. And I know you talked to Kathleen about that and she really talked about how like you really wanna slowly, I think she said five to 50 calories or car or calories like a week. Does that sound about right?
Tyler (17m 27s):
Yeah, we're currently working with a bunch of people and transitioning their macros and we're removing about three grams of fat per week and then adding, depending on the person, two grams of protein and three grams of carbs. So like even at the calories. So we just very, very slowly transitioning them down. Most people or a lot of people don't get enough protein. Some people obviously get too much, but yeah, few grams a week of protein to carbs or fat to carbs is how we would probably approach that or she would approach that.
Brian (17m 55s):
Okay. And so where do you, so, okay, so if someone's gonna implement, they'll just slowly do it over time and maybe cut whatever other macaroni or protein or fat down slightly. Obviously like you said, you don't want to, I think like a balanced approach is the best way to go, but getting to that point just takes time.
Tyler (18m 16s):
Yeah, I mean you can definitely do it overnight, it's just, you will probably not feel so good it, which you know, we've all kind of done those things where it's like I'm, I'm going, no one goes keto in like a few weeks, right? So it's just like I'm cutting out all carbs.
Brian (18m 27s):
Right? Yeah. And so what with your clients is this, is this a common thing that you run across a lot of the people that you work with? I know you and Ashley have started up like a coaching service, right? Yeah.
Tyler (18m 39s):
So Kathleen, Ashley and I have all started a program call transform. Yeah. Oh
Brian (18m 43s):
Nice. Kathleen's involved too. Yeah.
Tyler (18m 45s):
So basically a lot of the people in general population, most people we find just eat way too much fat.
Brian (18m 50s):
Interesting.
Tyler (18m 51s):
But yeah, for the average or a lot of our community, which is very niche, that's a lot of women coming over from keto and low carb and they just started eating a ton of fat and then they sometimes phased in some carbs and they didn't do it very slowly. So they gained a ton of weight and we're just kind of helping them find a good spot and trying to build their maintenance calories, as you said, five to 50 calories a week.
Brian (19m 14s):
I mean are do you have women coming to you that literally, and men perhaps, but like eating like a thousand calories and they probably been doing it for like 20 years.
Tyler (19m 23s):
Some, it's really interesting because there's this whole concept of measurement as the intervention. So when you start weighing yourself every day, you no longer eat the donut or opt for McDonald's, you change your behavior as a result of just measuring. So it's hard to say there are some people that are eating a thousand, there's a handful and it's really hard to believe. I'm just like, I kind of wanna see if, if they continue to eat this way or they just like go, what we tend to see is a lot of people don't eat a lot and then on weekends they go and go to town. Mm. So they're in this as Kathleen would call it like the weekly LEA low energy availability state. So they starve themselves kind of during the week and they eat a ton during the weekend.
Tyler (20m 3s):
And when I say starve themselves, I mean like in a calorie deficit, a calorie deficit's really just a four starvation. Right.
Brian (20m 7s):
And I feel like those people though they're so used to eating in this low energy availability state that it's just become norm for them, right? Yeah. Like I'm, I'm, I'm thinking of my wife particularly I, you know, who pro who I, who probably eats one meal a day and it's like, how much is she, she's the small, how much is she actually getting in that meal? You know? So there's a lot of people out there doing one meal a day and either even two meal a day, meals a day, but how much can you actually consume within the, that timeframe, right?
Tyler (20m 37s):
Yeah. And comes that if you're only eating like a thousand calories, it's literally impossible that the RDA of the micronutrients. But Kathleen has made a plan to how to eat a 1500 calorie diet and hit all the micronutrients. But like, it's not like a normal diet. It's like okay, you need one ounce of camel milk from imported from Egypt and then you need to like fly a bison to like, it's very, very difficult. And the average person will, you know, the, the why you would want to eat a varied diet is just probably statistically if you eat different foods on a different frequency, you're more likely to not become micronutrient deficient. Right. Just 'cause like you put your, all your hands in every basket, it's kinda like the stock market.
Tyler (21m 18s):
Like you, like you're probably not gonna go to bankrupt, but if you put all your money in apple and apple tanks, you're toast. So the odds of you on a 1500 calorie diet, eating one meal a day hit all of your micronutrients is like zero. And that just means eventually you're probably going to run into some relatively not good health problems.
Brian (21m 36s):
And yeah, I underlooked thing is those, is those micronutrients, right? I mean how do you eat Tyler? Like what is your typical diet week, day to day, week to week? Like I find mine, I eat a lot, a lot of the same things and I always wonder sometimes if I should vary it from time to time. I, I do make sure that I just eat whole foods. I mean we cook for ourselves all the time and so it's, it's, it's healthy food. We're not eating processed things. But what, what, what is your routine like as far as eating on a daily? It probably depends. Are you doing cuts and bulks still?
Tyler (22m 8s):
Right now I've spent the last year trying to build my maintenance so I've just been very slowly adding about 50 calories a week, which has gone really well. So just
Brian (22m 17s):
Like a few Skittles, a few skittles,
Tyler (22m 19s):
Just like literally like a half glass of orange juice or things like that each week. And then I kind of like piecemeal it, so I'll add a little bit to breakfast, then I'll finish a whole food so it's a whole glass of orange juice, then add some fruit to lunch or something and then dinner. So I eat very similarly just day to day I change up dinner almost every day. Or sometimes I'll meal prep because I'm busy and it takes a lot of time to cook for yourself. So breakfast is sourdough with some eggs, cheese and I'll do throw some tomatoes, peppers, things like that in there real quick. Lunch is some Greek yogurt, bunch of fruit and I've actually been playing around with some cereals. I found that the not having any starches or fat in just, I was ravenous within like an hour or two mm. So having some starches seems to help with my satiety.
Brian (23m 2s):
So like potato starch like, like as a cereal
Tyler (23m 5s):
You could do something with that. I've just been doing like raisin bran, raisin bran's decent and then they have like corn puff cereal that's all organic, like clean ingredients and it tastes good. It makes my yogurt more enjoyable too.
Brian (23m 15s):
Interesting.
Tyler (23m 16s):
Yeah, I think we get like we've gotten like pretty dogmatic And now this is me, I've got, I was not saying you or anyone but me very much so where it's like okay I only eat like this these foods and the more I like the more I restricted, the worse my gut health got and I, I tried to eat other things and all of a sudden my gut health was destroyed. So having some, I think diversity in terms of the foods you eat is good. Now again, I eat very consistently day to day so I'm not the best person to do it but I'm trying to branch off more and add some more foods back 'cause I at one my, the less foods I ate, like the, I can remember when I was peat or quote unquote peeing like fully hardcore and I was eating the same thing every day. Just a lot of milk and I guess collagen and things like that.
Brian (23m 55s):
Raw milk or just regular,
Tyler (23m 56s):
I was doing raw milk and my gut health was just absolutely at its bottom. Oh
Brian (24m 2s):
Really? So you're not a big, you're not a big proponent of raw milk or Oh no, it just didn't
Tyler (24m 6s):
For you. Raw milk's fine. Okay. I think raw milk's fine. Yeah. Yeah. It's just whatever you digest better. I don't think it was the raw milk causing, I mean I guess it could have been But it was just like I had zero fiber wasn't really eating much starches. Okay. I think also my gut health was probably wrecked just from college and then I started trying to eat certain things. I didn't really spend the time healing it. But I think at the end of the day, like this is like a, I don't know if it's PD or not, but like having a decent amount of fiber seems the more fiber I seem to eat better. My gut health seems to get a lot of it just, and Dr. Pete's whole thing was perceived think act. So at the end of the day I think people should do what they find works best for them. Right? What works best for them also will change over time. So a lot of people like I felt phenomenal doing intermittent fasting, but as you see with the space right now, a lot of people are running into issues with intermittent fasting and Peter Tia said he hasn't gained any muscle in the last like three or four years and he thinks fasting was a salt of that.
Tyler (24m 57s):
So as long as you get off the Standard America diet, you're probably gonna see some marginal or significant increases in your health. But where you end up long term might also change. Yeah,
Brian (25m 6s):
It's interesting. Your lunch is like my breakfast. I usually do like Greek yogurt and blueberries, maybe a banana and, and that's, that's pretty much what I'll do for breakfast. And then I, and my issue is sometimes the middle of the day what I like to do because I don't wanna have eggs like every day. I know eggs can be, are great obviously it's a great, you know, you're getting plenty of nutrients especially from the yolk healthy, you know, good fats and things like that. But what, what, what do you think would be a good replacement for the middle of the day meal for someone that's maybe, you know, not sure what to do? Yeah,
Tyler (25m 40s):
So I think just getting the issue we run into And what kind of makes it challenging is not get going overboard and fat. So the way we calculate your grams of fat worse people typically do best is divide your weight by 2.2 to convert it into kilograms and then multiply by 0.8 to get, that's around where we see in terms of grams of fat where people do best. It's trying to manage that tends to be a little bit difficult. I think a lean source of protein with some carbs tends to be good and you could yell like if like a burger with some cheese, he is like relatively, I eat like 92 8 ground beef with pound as lean as you can get chicken breast with rice, whatever, some broccoli generally a sandwich. I think we just try and do opt for leaner sources.
Tyler (26m 22s):
Not that, I think fattier cuts is great but almost everyone has a ton of fat for dinner so you don't really see a lot of people like a rib, like
Brian (26m 29s):
A ribeye. Yeah. Although that would get expensive if you had a ribeye every night. But what do you Yeah, I I I, I agree. I mean I think I've thought about like we usually pull out some type of protein for, for evening and like for lunch I'll do like sometimes cottage cheese with like fruit but like it's very similar to my breakfast. I was like, yeah. So sometimes I'll do eggs and stuff but you know, sometimes you get sick of eggs. Yeah,
Tyler (26m 54s):
I've got a pretty gnarly sourdough Greek yogurt pancake recipe. I cannot, Ooh, I'll send you that. That'd be great. That actually hits your macros. Yeah, it's really good
Brian (27m 2s):
Sourdough. Do you, so it's homemade?
Tyler (27m 4s):
Yeah, it's really easy though. Honestly. I mean I guess it's all relative 'cause if you bake nothing it might not be that easy but I don't find sourdough that hard. I think it's pretty
Brian (27m 13s):
Okay. Yeah, send that to me, that'd be great. So sourdough pancakes.
Tyler (27m 16s):
Yeah and they're really macro friendly. It's like 30 grams of protein and they taste pretty good. Probably not winning any awards but they get the job done for
Brian (27m 22s):
Me. That's okay. I can eat most things. Yeah. Do do you add in, do you so occasionally have like liver or organ meats from time to time?
Tyler (27m 31s):
Yeah, I've add or added organ meats. I actually really like heart. Like if you, I would probably heart for, yeah, hearts taste like a steak if you do it right. Yeah. Maybe some people don't agree with that. But compare once you've eaten liver, anything is easy. I try to eat liver at like at least once a month.
Brian (27m 48s):
Yeah, yeah. My wife is really good at with cooking so she makes like liver on onions. Okay. And it's like a little bit balsamic in there and like the onions are so good that it like over, you know like if you don't really want to eat the liver you overpowers it a little bit. So it's like fine. I mean I don't mind liver but some people you know, think it tastes not great, you know? Yeah.
Tyler (28m 10s):
That's one where you need some butter on those onions for sure.
Brian (28m 13s):
Yeah, yeah, yeah exactly. Butter. She uses like some balsamic, I don't know. But I've been cooking in tallow which has been great. I don't know if you cook in tallow but it's a nice neutral source. And maybe touch on that. What are your thoughts around, I know everyone's talking about seed oils, you know, as like the detriment and rightfully so, but there are people who are so like very anti seed oils and there's other people that in the mainstream that think that it's a little bit overblown. What are your thoughts around it?
Tyler (28m 40s):
Yeah, I have probably pretty neutral take on this one. I do agree with sea oil side and I agree with the both saturated fat side. What we tend to see is people just eat way too much fat and there tends to be consequences at too much fat regardless of from saturated or not just because the, there's the, what's it called effect with the Randall effect where carbs and fat compete for one another to enter into the cell. So there was a tweet the other day that like sugar in your blood is all, or your brain is Alzheimer's, sugar in your blood is diabetes. And all that is true, like sugar in excess does cause all of these diseases. But it also comes with fat and they're competing for one another to entry. So it's more like a, your arteries are getting clogged, there's a traffic jam in your heart high in your highways, your arteries and nothing can get into your cell.
Tyler (29m 25s):
So I do think the polyunsaturated fats are an issue because they get lodged into your cells and they tend to per oxidize, which means that they have a double blo double bond, which when a free radical, which kind of like car moving along the highway, the double bonds break, they cause a little collision. You need vitamin E to come in there and fix that collision. But a lot of times this will go around kinda like a pinball machine hitting everything in sight causing a lot of free radical oxidative damage in your cell. And ideally you want everything to be as smooth as possible. Saturated fats don't have that double bond so they're kind of like the pinball machine and you hit a perfect ball into the exit. Doesn't happen very often, but that's where you get all your points and that is like your mitochondrial energy.
Tyler (30m 10s):
So I think the, the SA people are say saturated fat is really bad for you are correct because a lot of people are eating way too much fat in total and there's really no sources of pure saturated fat. Right? 'cause all steaks, I mean towel is pretty good. Coconut oil is really good but I don't think those people are are getting eating a ton of coconut oil by the tablespoon they're eating steaks which have a decent amount of pofa too. So it's just fat in general. And then the seed oils you can definitely go, I try to minimize seed oils as much as I can. But I think that if you get that number I gave before where you divide your weight by 2.2 and multiply it by 0.8 to get like grams of fat ray repeat always recommended like three to four grams of Omega-3 daily at the most it was, I think it may have been omega six if it's hard to do that without keeping your fat in moderation.
Tyler (30m 58s):
So if you just keep your fat in moderation, you'll kind of appease both sides. You won't have too much fat, mostly saturated fat and you'll get some poofs in general just 'cause all saturated fat comes with poofs.
Brian (31m 7s):
Yeah. So you, you find that fat overconsumption of fat no matter what it is, is, is is an issue with a lot of people you run into.
Tyler (31m 14s):
Yeah, I mean it's interesting. I mean, I mean if you go keto you can kind of bypass that but it's 'cause you're taking all the carbs.
Brian (31m 20s):
Right. So I've had b Brad Marshall on, you know Brad Marshall? Yeah, yeah. Bright guy. Yeah, he's, I gotta get him back on 'cause he was doing it, now I'm drawing a blank on what kind type diet Croat diet.
Tyler (31m 29s):
Right. He,
Brian (31m 30s):
Well he did the croissant diet but he was doing, oh God no I have to look back in my notes 'cause it was a, it was a while back, but brilliant guy. I think he's doing some work with Mercola right now. Yep. And I'd like to, I'd love to get Mercola on actually. That'd be cool. That'd be cool. Yeah, I know I just got his book and I'm reading it. I don't know if you have it. Cellular health? Yeah. Okay. Yeah, it, it, it's, I'm just starting out. But he's, he sort of transitioned a little bit like a lot of these people from traditional keto ish to like more the, the ray Pete and the pro metabolic space. So his book is sort of talking about that. It's interesting and Now I forgot where I was going with this, but
Tyler (32m 6s):
I was talking about keto and you brought up Brad Marshall with the
Brian (32m 9s):
Lower fat. Yeah, I, I, that is something that like, I think a lot of people don't actually track a lot, right? Like you, everyone talks about protein and carbs. Well, oh yeah, that's, that's where I was going. Brad talked about that. That, so are you saying like, you know, we talk about a mixed diet. Are you saying if you're gonna have, and I think Brad might have alluded to this when I talked to him on the podcast, is that if you're having a higher carbohydrate meal, you should make sure that you keep those fats on the lower end 'cause they're competing. Is that what you're
Tyler (32m 39s):
Alluding to? I don't think, yeah, I mean to a degree, yeah. I wouldn't, if you just keep your fats in moderation period. Like I don't think you'd inherently have to have like a low high carb, low fat meal. But if you just like, I would probably spread your fats throughout the day. 'cause they seem to aid in digestion. They, they slow down digestion, which tends to avoid the blood sugar spike, whatever everyone's freaking out about these days. And they do a number of other things that they seem to all work best in conjunction. The issue is like your traditional french fries where it's just like you have a ton of carbs and then just loaded in fat. And if you look at like your, that's probably your fat intake. You could go to McDonald's, have one meal and that would probably be my fat intake like for the day, which is like 60, 70 grams of fat.
Tyler (33m 19s):
So yeah, there is like that competition but also different tissues burn different things and at different rates, like your liver, depending on how hungry you are, will absorb a lot of carbs. Your brain mostly runs on carbs muscles mostly run on fat at rest. So you have like, they, I think Brad Marshall actually says it's like fats burning in the flame of glucose. Does that sound right?
Brian (33m 38s):
Yeah, that's what yeah, Marshall, that's why when you said that it made me think of him. Yeah.
Tyler (33m 43s):
Yeah. So it's like you get this big carb str spike, like, which is good. I think that's fine and you get a ton of energy and then the fat will sustain you until your next meal.
Brian (33m 51s):
Interesting. Okay. So, and like I know people who have, like we talked about like as a, as sort of a, a warning is, is not to go crazy initially, right? Because I think some people who haven't had carbs in a while, they might be like, oh, okay, I'll have a, I'll have, I'll add a bunch of carbs in and then they just feel sluggish and they're like, oh, I don't, Now I know why I didn't have carbs. But the the reason is, is because you, your body's just not used to metabolizing glucose correctly. Right? It's just so used to just using prep protein.
Tyler (34m 20s):
Yeah. That and I think actual digestive issues. So I think lactose is a great example where if you don't drink milk, you almost guaranteed will lose the ability to digest lactose. But if you want to add in lactose to your diet, they start with people that are allergic. It's one 32nd of a teaspoon, which if you like a good picture of a teaspoon, it's literally like a needle. And I think almost everyone that's lactose and intolerant could probably tolerate a 32nd of a teaspoon. And then you kind of just build in that. It's a lot easier said than done because I can't tell you how many people are, oh, like I can't eat that. And it's just like, you can't eat that right now in the amount that you want to eat it. The amount the rest of us have been eating it.
Brian (34m 56s):
Right.
Tyler (34m 57s):
I'm from Jersey, So we eat a ton of like gluten and pasta and things like that and I don't think there's a lot of gluten intolerance around there. 'cause all of our guts have been slamming pizza and pasta our entire lives. But if you were to move there, you'd probably be like, oh, I can't eat. Like I don't really do well with pizza. I don't do well with bagels and things like that.
Brian (35m 14s):
Yeah. Carb sources, you know. So what are your favorite carb sources? You know, for me, when I started implementing more food into my life and sort of cut out a lot of the fasting fruits was a big one. And some potato, some starches, rice, white rice, easy to digest, you know, good source of carbohydrates. What what, what are your favorite ones?
Tyler (35m 38s):
My favorite fruit is pineapple. Ooh, that's a, it's a, it's a good one. Grilled pineapple. Even better possibly, but don't get that too often. Okay. I do a ton of berries. Orange juice is my favorite by far. I love sourdough. I make my own sourdough, but I think you can get it store-bought and it's pretty good. It, I think it comes with white rice, everything. You said potatoes. I struggled a lot with potatoes for a while. I think preparing your foods properly is really important. So I boil them and then I'll bake them to get them crispy, which is very extra for a lot of people, but it's kind the way.
Brian (36m 8s):
Do you get 'em crispy? I've been trying to figure that out. Yeah.
Tyler (36m 12s):
So you, you can definitely get 'em crispy if you boil them or, so you, you can broil them too. I learned this recently that broiling is like a torch basically. So you only need to put 'em in for like five minutes.
Brian (36m 21s):
Yeah, yeah. You'll burn 'em, right?
Tyler (36m 22s):
Yeah, I burn 'em every time.
Brian (36m 23s):
So I, what I'll do is I'll get a potato or, or sweet potato, we'll slice it up and then I'll put talo on a pan and I'll cook it in, but I can't get 'em cru crispy. So I'm trying to figure, so you're saying we should boil 'em and then bake 'em and it'll become crispy.
Tyler (36m 41s):
You just put 'em in like at 400 for like an hour and they'll definitely become crispy.
Brian (36m 46s):
Okay. But you slice them, you slice 'em up, you slice 'em up. Yeah. Yeah. Then slices. Yeah, I
Tyler (36m 51s):
Usually just do like wedges. Okay. And they still get pretty good and you can flip 'em after half an hour. Potatoes are pretty resilient. It's kind of crazy because like you boil them and they're still in their shape and then you, you bake them and then they're just like, you wouldn't know that you had boiled them previously. They're a little bit softer, but they're pretty good. It does take an hour and a half to boil them and then bake them though. So it is a bit of a time commitment.
Brian (37m 10s):
Yeah. Yeah. You gotta be committed to that. I I, I bought a rice maker. Love it. It's been a great addition because we, we actually, I get the sushi, I sushi grade fish sent, I had, I don't know if you heard of the company called opia. Yeah.
Tyler (37m 24s):
I think you had them on, right? Yeah. Yeah.
Brian (37m 25s):
I had the owner on a while back and they're still thriving. They're doing well. But they, they, they send out like farm raised fish, but that's farm raised in, in a environment, species appropriate environment for these fish. So they're contained but they're eating what they should be eating. It's interesting 'cause then you're avoiding like the microplastics and all the things that can come out even from wild fish.
Tyler (37m 48s):
Yeah, yeah, yeah. I think that's a great solution. Sounds like a really cool company too.
Brian (37m 53s):
Yeah. Yeah. They've been, yeah, I, I interviewed 'em years ago and, and they're, and they, and I still get stuff from them and they seem like they've been growing. So I'm, I'm happy for, for him I like to support companies like that, you know? Yeah.
Tyler (38m 4s):
It's so ingenu and super cool.
Brian (38m 7s):
Yeah. Yeah. They got farms all over, you know, the country and, and and the fish they, they send is just like sushi grade. Like literally you don't have to cook it. It's like better than any re like we go to sushi restaurants sometimes and it's like, I don't even like it, you know, you know, you, when you get it for yourself it's like, and you start cooking for yourself, going out just doesn't compare. Yeah.
Tyler (38m 28s):
The more I cook for myself and learn to cook, the more I'm like, I don't really care to go out that much anymore. Yeah.
Brian (38m 34s):
Yeah. We're the same way. I wanted to talk about on your Instagram handle, you talked about testosterone booster terrorists. Yeah. You remember putting that up? I do. Okay. I I just wanted your thoughts on that. You, you sort of talk about like your s tear, which are like the big rocks that can maybe help with, you know, boosting testosterone and it looks like you got, you know, meats and shellfish working out, lifting weights, obviously saturated fats, eating enough and sleeping. I think that goes with no explanation needed for that, right? Like Yeah. And then, you know, get, you know, getting sunlight is on the list. Magnesium, boron, zinc, all good ways.
Brian (39m 15s):
Also carbohydrates you put in there as well. You think individuals, you know, 'cause you, you have some people who've really been on keto for a long time. I've had some people and they, I don't know if you know, obviously everyone's a little bit different, but you know, they haven't had an effect necessarily on their testosterone. But like some people do have hormonal effects of, of not be, you know, eating clean carbohydrates for, for a while.
Tyler (39m 37s):
I think there's a big difference between being like optimized testosterone. I would guess, and maybe I'm wrong with what you've experienced. You're not seeing people with like the 1200, a thousand testosterone range on keto. I would guess you see them more in the middle of the range and that's perfectly adequate for most people. But if you're trying to, that whole tier list was like, okay, I wanna get my testosterone as high as possible, then I think you need some carbs just 'cause you're the boys downstairs love the carbs. They thrive on, on glucose for the most part. And a lot of the first two tiers are just micronutrients that you need. That seem to be a lot of, it's interesting too because a lot of times like magnesium doesn't increase testosterone, boron increases free testosterone, But it mostly not having these things in your diet will impair your ability to produce testosterone
Brian (40m 23s):
And nutrient-dense foods. You know, I've talked about it, like we talk about the smash foods. You familiar with the smash foods? Like I'm not, oh, Brad Kerns has like a, like a sort of a chart but sardines, mackerel, anchovy, salmon and herring. Okay. It's smash foods. So those are like wild caught, you know, cold water fish, you got organs, you know, liver oysters is a big one ton of, you know, micronutrients and oysters. A lot of people like that fried, but I, I would recommend not frying them.
Tyler (40m 55s):
Yeah. I feel like oysters are like, the best part about oysters is the
Brian (40m 59s):
They don't taste like anything. Right. Well
Tyler (41m 1s):
That yeah, but the cocktail sauce is so good. Oh,
Brian (41m 4s):
So just dose it with cocktail sauce and you're good to go. Right. Yeah.
Tyler (41m 7s):
I heard georgi say once that, that's the cocktail sauce is so beneficial 'cause it has some antibacterial effects. That's one one of the reasons you can eat 'em raw.
Brian (41m 15s):
Interesting.
Tyler (41m 15s):
That's why they probably put lemon on too. 'cause the antibacterial effects.
Brian (41m 18s):
Yeah, oysters are great. Salmon row and then you, you go your, your your C level, which is like middle tier, like red light, I've actually been utilizing red light quite a bit. What are your thoughts around red light? Is that something that you use?
Tyler (41m 30s):
Yeah, I, I use it intermittently. It's just kind of a pain for like, you have to kind of like, you can't really look at it and some people say you can, but
Brian (41m 38s):
You can.
Tyler (41m 39s):
Yeah. Yeah. You, but it's like hard to like, like function while also looking at it, you know what I mean? Like you kind of have to just have like a red, a red light. Like I'm gonna take 15 minutes and do red light. Like if I just have it at my desk, I'm just like blinded by the red light. You know, you, you
Brian (41m 52s):
Know, I, I'll just, from my experience, I've been doing it like literally every morning and night you get used to it and you can do stuff. You just, you know, like I've read, I've actually, you actually you're, it's amazing how your eyes adjust. I've watched shows before doing red light so you can, you can make yourself do things, but you know, that's just my experience. I don't know, some people might be more sensitive to looking at it, but
Tyler (42m 13s):
No, I don't, I I definitely believe it. I just have a little panel and like if I had a, I would, what I would probably do is I'd have like an infrared sauna so I could just like go get my sauna and kind of do like two birds, one stone. That's
Brian (42m 23s):
What I do. Yeah. Okay.
Tyler (42m 25s):
So by all means, but like for me it's just kind of a pain. I, I use a red light reading light. I think what's really important is not getting blue light in the eyes at night is really important, which also means red light. I, I think B blue light blockers are okay, you just wanna use them at night and possibly I guess in the morning. And at the end of the day a red light is just like a full spectrum sun, which is go look at the sunrise and sunset if you can. Yeah, it does. Whenever I get injured, which happens more often than I'd like you, I use red light. I think it can accelerate mitochondrial healing. It seal seems to just really have some pretty beneficial effects and there's very little, if any evidence that it's damaging.
Brian (43m 2s):
Yeah, I mean red light I think's been used for centuries. Like I think they, I thought I read it something they tried to use it to grow plants on unlike the moon or you know, like it's, it, it has some strong properties to it also help potentially help with collagen production. I've, I've heard that as well. Now your Fs on the list there, one of 'em I do from time to time, which is coal plunge. I'm curious to know, you know, living in Denver. Yeah. And then you got seed oils and then fish oil. So I know that like I don't take fish oils if I get, you know, my omega threes, I usually get it from food. But maybe touch on those. How can you put those on the f
Tyler (43m 39s):
Yeah, I, so I would also possibly put saunas on. Yeah. Which I know I, I'm not so, I, I don't know. This is where I'm very apprehensive towards it. I actually really like saunas for certain things. There's that guy, I forget Lucas Aun who talks about icing your balls in the sauna. Trusting because the high heat seems to not do well for the oxidative stress. Now the question is like for your sperm count it saunas have been shown to have a negative effect on testosterone or, sorry, not testosterone on sperm count. Okay. But the question is like, does that like, you know, you replenish the, the sperm every day. Like maybe it's not so good for today But it's good for tomorrow. Right. The same thing. I think that area just tends to be very to, because it's exposed either end of the extreme, I think tends to be very stressful for the boys downstairs.
Tyler (44m 28s):
So
Brian (44m 29s):
I usually wear underwear when I'm in the sauna, so. Okay.
Tyler (44m 32s):
And maybe, maybe that helps
Brian (44m 33s):
And I wonder if, I wonder if when you talk about saunas are you, you know, like infrareds are different than just normal, you know, like steam showers too or steam saunas. So Yeah,
Tyler (44m 43s):
For sure. What temperature are you getting up to? Like the infrared, that's
Brian (44m 46s):
The thing. Sometimes I'll do like 105 and just chill and not even almost sweat, but there's other times where I do want to get a sweat 'cause I know that's, that's a nice way to just sort of cleanse the body. 'cause you know obviously skin's your biggest organ and so I'll get it up to like one 20 ish in
Tyler (45m 2s):
That range. Yeah, I would think it'd probably be like more like one 40 where you see like a lot of the detriments. Okay. Just 'cause like, But it also depends how long you sit in there. And also like, here's the thing with all this, like there's a famous Thomas soul quote. There's no solutions, only trade offs. So it's like if you dump a pound of microplastics out from sauna every week, it's probably better for you than the acute possible decrease in testosterone production. You might get sitting in the sauna. Gotcha.
Brian (45m 23s):
Yeah,
Tyler (45m 24s):
The same same thing with the cold plunge. A lot of, sometimes there is some, I could be wrong on the cold plunge, I'm anti-coal plunge mostly from the muscle growth effects, which seems to be pretty the
Brian (45m 33s):
Yeah,
Tyler (45m 33s):
Seems to pretty potently blunt muscle growth.
Brian (45m 35s):
Yeah. Yeah. And I've heard that as well. Like I, I try to use cold plunging like just really mindfully, right? Like I'd only do it on days when I'm not lifting And you know, like I, the last thing you wanna do is lift hard and then go do a cold plunge. 'cause then you're negating the, a lot of the, the, you're blunting the effects of, you know, that muscle protein syn synthesis. But like, I'll do it typically on a day when I'm, you gotta feel like you gotta wanna do it, right? Like yeah. And, and I don't like abuse it and go and try to like set records in there. So I think it's all with a grain of salt a little bit when it comes to that stuff. I know some people are, are, you know, in the pro metabolic space, are very anti cold plunge just because it, the stress effect, I'm assuming that's why, right?
Brian (46m 20s):
Yeah,
Tyler (46m 21s):
I think so. I mean, generally the whole pro metabolic idea is let's raise body temperature, which is why you see a lot of people, a fan of saunas. And I'm also a fan of sauna. Not to say it's not, I just don't think, I think if we're looking at QE testosterone, sure there might be a negative effect. So I wouldn't put it in, in the possible list. But infrared sauna, maybe the, there is some possibility the red light increases it. So I think it's really, we don't know enough. I think there is possibility, there's benefits for cold punches too. I just think generally that we do all these things to raise our core body temperature. So lowering it very intentionally probably is gonna go against, goes against the whole theory of pro metabolic. And
Brian (46m 57s):
I, and I also too, I think like if someone is in a stressful state a lot, you know, work is stressed, the home life is stressed, they're probably, they probably shouldn't be doing a lot of plunging or doing things that are actually stressful to them. You know, like Brad, Brad, Jay Felman talks about like the stress bucket that like you have these things, you know, someone cuts you off when you're driving or, and then you're, you know, even where obviously working out can be a stressful activity And you know, maybe some your home life or work, all these things add up over time. And so I think if, if someone's in that type of stressful state from day to day, should they be doing more things that cause cause sort of a stress, a stressful situation or, or like, you know, jumping into a, a cold plunge, they might feel great initially, But it, it could take a toll over time.
Brian (47m 43s):
So like, you know, everyone's a little bit different. I would say, like for me, I, I'm not very in a, I don't have a lot of stress. I'm very lucky for that. So if to to, to do like something that's sort of like a cold plunge where I go in for a couple minutes, I think for me it's, it's, it's not a big deal but for some people it might be if especially if they have other stresses coming in. Yeah,
Tyler (48m 3s):
I mean I always like to bring it back to the idea that the average American, you know, they say it has $10,000 in the bank is eating fast food multiple times a week, doesn't exercise is 50 pounds overweight. So like you could cold plunge five times a day and would still, and if it's it, let's say theoretically it's horrible for you, you'd still be in a much better position. 'cause you eat at home with, you know, saturated fats. Most of the time you're eating whole foods, you're pretty intentional about covering your micronutrients, but you are just so leaps and far ahead that it's hard for us to compare apples to apples there.
Brian (48m 34s):
Yeah. Yeah.
Tyler (48m 35s):
And then the HofA, the highly unsaturated fats that seed oils and the omega threes just tend, the, your testes tend to be very prone to oxidative stress for whatever reason. Maybe that's 'cause they're exposed. So I think when you get a lot of the highly unsaturated fatty acids, which are very prone to breaking apart, it tends to negatively affect their first compared to other regions.
Brian (48m 59s):
Interesting. Okay. Well this was, this was great Tyler. I feel like we could talk probably for another hour. What's, you know, I I I like to ask a few closing questions, but like, what's one thing you've changed your mind on and you might have talked about already, like from yourself maybe five, 10 years ago. What's one thing you've changed your mind on?
Tyler (49m 16s):
So I was very picky, picky eater, like eight. My, when I went to family's houses, it was like I need to have one brand of chicken nuggets. It's, and when I found the thermo diet, which is Christopher Walker's diet, I was so gung-ho like, vegetables are toxins, you don't need 'em. And now I'm actually trying to integrate more vegetables because I find the more fiber I have, the more, the better my gut feels. Now I'm not saying that's the case for everyone, But it seems to me that when I, again, when I was at my point where I had almost zero fiber, I was doing the carrot salad, my gut was at its worst point. So I think having these, I think, you know, same with saturated fat, you can take it to it's extreme and you have a bowl of rabbit food and that's all you eat.
Tyler (49m 57s):
Maybe your wife is probably big onto the huge salads, like it looks like she's eating a bush kind of thing. And I don't mean to pick on anyone in particular, but just like a ton of leaves, definitely a detri detrimental. But having some fiber, like a small side salad with some of the bigger meals and that intentionally indigestible food seems to do well for a lot of people, including myself.
Brian (50m 18s):
Okay. So you've sort of changed your mind about adding in some more fiber mainly in the form of vegetables Yeah. Into your life, whereas before you were, were, you would totally avoid that.
Tyler (50m 29s):
Yeah, no broccoli, no anything. I was like, that is rabbit food. You, you should not be eating that. But I think having some fiber seems to really benefit me and they actually don't taste bad when you cook 'em decently. Right. I'm still not good at that. But working on it and
Brian (50m 42s):
Cooking it correctly is probably a big part of it too. Right. As opposed to just eating it raw, especially initially.
Tyler (50m 48s):
Yeah, absolutely.
Brian (50m 50s):
Interesting. Okay. That's,
Tyler (50m 51s):
That's, and they seem to have a ton of benefits for the microbiome and things like that too. Yeah, a lot of, like, what I end up finding is that a lot of both sides that are arguing like head to head, they're both right and you just kind of gotta figure out where that line in the middle is.
Brian (51m 3s):
Yeah, no, that makes sense. Yeah, I think varieties is, is is helpful like for a healthy gut, right? If you can, if you can tolerate that, right. Some people get on carnivore And you know, it's like the best thing. But they've come from a standard American diet so they've eliminated seed oils and all these gut irritating foods. So they obviously they're gonna feel great but you know, what can you do in the long term that's sustainable? Yeah. And that, that's where you can start hopefully adding back in foods and make having a little bit more variety.
Tyler (51m 34s):
Abso Absolutely. Yeah.
Brian (51m 36s):
And then last question is, if you were gonna give someone like one tip, if they wanted to, let's say they were, they've put on some weight, you know, 15, you know, 10, 15 years ago they were leaner and felt better, but now they have a family, this and that and sort of their health has been on the back burner. What one tip would you give that individual if they just were starting out to get back on that journey? So
Tyler (51m 56s):
It really depends the timeline that they're taking. I think the number one most powerful tool is to track start measuring, which no one wants to hear. And even when I tracked, I didn't take it very seriously, but if you are looking at the foods that you're consuming, you can actually get a greater idea of what's going wrong. And what we tend to see with people, no one gains weight overnight. Like it's very, very rare. What you tend to see is three to five pounds year over year. And luckily it's not that hard to lose a lot of weight. But actually here, here's my piece of advice. If you, if you start tracking, you'll see your metabolism for a lot of people is on the very low end, like eating 1500 calories, 2000 calories increased my metabolism, metabolism from 3000 to 4,000 last year.
Tyler (52m 38s):
If you can do that systemically, systematically over time, maintain that for a little bit and then go into a nice sizable cut, you'll probably be able to lose the weight then reverse diet out and keep it. Keep it off.
Brian (52m 50s):
Yeah. And I think you talked to Kathleen about that, right? Yeah. So people are probably thinking, well how did you raise your metabolic rate? Like what do you, how are you measuring how you raise your metabolic rate? Are you, are you measuring your temperature and pulse?
Tyler (53m 2s):
No, I think you can just, I mean you can do that too, but you could also just measure it by how much you're eating. And then if you are eating this much and that increases and your weight stays here, then you have to inherently be burning more or moving more. But I can promise you I was not moving more than, if anything, I was moving less.
Brian (53m 16s):
So if you're at, let's say you're, you're, you start tracking, you're at 1500 calories, right? Let's just say that's what you're eating and you slowly increase that, but your weight stays the same. Hypothetically, you're, you're probably increasing your metabolic rate if you get your baseline up right. But that takes time. Right? For
Tyler (53m 34s):
Sure. I was doing like 50 calories a week for 15, 20 weeks.
Brian (53m 38s):
Okay. And now where are you at 3000,
Tyler (53m 40s):
Right? Around 4,100. That's a lot of
Brian (53m 42s):
Food.
Tyler (53m 43s):
I want more. I'm hungry.
Brian (53m 45s):
Look at you, you're a machine.
Tyler (53m 47s):
Apparently. It, it just took a lot of time and I was at 3000. But it was crazy 'cause what was eyeopening for me is Ashley, Kathleen and I were all eating with the same amount and I'm six foot almost 200 pounds. And I was like, okay, well this is just can't be right And Kathleen's five foot, nothing a hun 200, a hundred pounds. So the fact that we were eating like 300 calorie difference is kind of mind boggling.
Brian (54m 7s):
You know what I gotta, I, I might have to try to try to do that 'cause I'm probably at God, I haven't measured in a bit, I'm probably at about 2000. Yeah. Give or take, you
Tyler (54m 17s):
Know, and statistically look, you eat at another thousand calories, the odds that you hit your micronutrient intake goes up skyrockets. Right. Just 'cause you have more room for micronutrients.
Brian (54m 27s):
Yeah. Well that's great advice. Well, this was, this was, this was awesome. Glad I, I'm glad you came on Tyler.
Tyler (54m 32s):
Appreciate it.
Brian (54m 33s):
Yeah. And where's the best place for people to learn about you? Yeah,
Tyler (54m 37s):
I have my Instagram at Tyler Woodward Fit and then I also have a podcast on YouTube and Spotify recommended Daily Value, which we're gonna get going soon and maybe you'll come on there at some point. Yeah, I
Brian (54m 49s):
Love, I love that. That would be great. Awesome. Well, yeah, I will put Links in the show notes and I appreciate you coming on and sharing all this knowledge about your life and pro metabolics, so thank you. Appreciate
Tyler (54m 58s):
You. Thanks for having me. Yeah.
Brian (54m 60s):
Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
