Hang out with me, Jonathan, and Jerome as we answer your questions on all of the things; nutrition, exercise, overall health, etc. We use our personal experiences as well as professional education to provide tips and tricks to help you reach your goals!
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Hi there, I’m Nicole! I feel better in my 40s than in my 20s and 30s! I am a New Jersey native in Northern Virginia who traveled the world in her 14-year Air Force career. I have always had a passion for nutrition and fitness, and that passion resurfaced just a few years ago when I was the unhealthiest and heaviest I have ever been in my entire life!
At my heaviest I was 200+ pounds and was clinically obese, diagnosed with mild sleep apnea, high blood pressure, anxiety, depression, chronic inflammation, and was going downhill fast! I knew something had to change. I had to go outside of my formal nutrition education to find the low-carb way of eating, and that is when I stumbled across channels such as Dr. Baker, Dr. Berry, Bart Kay, and Dr. Chaffee, and, of course, digging down my own rabbit hole of research! Their information led me to give this low-carb lifestyle a shot. I decided to give it a go for 30 days to see how it helped and here I am nearly a year later and still living the low-carb life! I have never been healthier and happier!
I have made it my mission to live and promote the low-carb lifestyle and help people understand the true healing power of nutrition. Truly it is to help people age gracefully and healthily through the power of nutrition and the low-carb lifestyle! Let’s continue building this amazing community together!
DISCLAIMER: I am not a doctor and am not giving medical advice. This is simply a channel about my experience. Please consult your physician for questions or concerns about nutrition, weight loss, or your conditions.
#lowcarb #keto #ketovore #carnivore #formerfatgirl #weightloss #lowcarblife #properhumandiet #properhumannutrition #nutrition #nutritioncoach #diabetes #health #wellness #nutritionist #obesity #obesityepidemic #transformation #chronicillness #chronicdisease #inflammation #nicolemalone #nutritiontalk #nutritioneducation #reaction #reactionvideo #youtubereaction #emotionalhealth #emotionaleating #emotionaleatingcoach #mindset #mindsetcoach #foodfreedom #mentalhealth #weightloss #weightlossjourney #stress #stressmanagement #emotionaleatingpsychology #trauma #traumainformed #formerfatgirl #formerfatty #formerlyfat
Hey guys Jerome here coming to you live from uh Snowtown South Australia joining me on the carnivore muscle ramblings today is the incredible coach Nicole today we gonna We are going to be answering your diet health and fitness questions and we will take any um objections any sort of um disparity any
Frustrations you have and we’re going to put them in a barrel full of acid and hide them in an old bank vault Nicole how are you today whoa I am I am fantastic um Jonathan’s having technical difficulties so hopefully uh Jerome and I can do it justice but that
Was that was an in incredible introduction thank you thanks it’s actually it’s lots of subtle signaling for snow toown making so Jerome is having a killer Christmas and I’m having a Merry Christmas so we’re like Polar Opposites over here at polar uh being a nice you know H
With the holidays and North Pole well done thank you well done so I suppose uh we’ll see who’s in the chat if anyone has questions get them out now and Nicole and I will do our best to answer them but as always Nicole is going to do
About 90% of the work I’m just gonna sit back with my arms folded trying not to embarrass myself too much thanks Nicole thanks for putting me in the center Nicole also has um creative access to the software that we’re using so any um sort of shenanigans Tom Foolery or the
Like is purely and solely the responsibility of Coach Nicole today I object excellent oh no kidding no kid Jonathan I made it guys I had some technical difficulties I downloaded two new browsers we decided to end the stream early um oh yeah so thanks for popping on Jonathan yeah we have literally 1
Minute 59 seconds in 2 minutes we’ve addressed every single health and diet and Fitness and Nutrition question that has ever existed yep all right we can go home now no more ebooks to sell no more products or services to offer excellent yeah how are you guys doing
Anyway doing well Jonathan how about you not bad bad we press some buttons but it doesn’t look as good I don’t think we’ll leave it like that I think that that works quite well for me yeah as long as it works for you yes absolutely yeah apologies to the channel
Members that have um missed my attendance for the last two minutes I’m a bit um what’s the word exhausted we did a a push workout my brother and his friend um is basically how many reps we do without killing ourselves and I finished 25 minutes ago
And I’m I’m wrecked and how many reps was it um 20 reps of an incline chess press or smith machine press with two partials my brother only got 17 but he he set the standards that he hit the Benchmark but it wasn’t like but he’s quite funny he changed the
Benchmark so we we’re initially going to do um have many reps then he’s like let’s do time attention now I like well I can definitely beat you on that cuz I train at that so yeah just like rep re rep but yeah that was it’s good fun Jonathan by the way yeah they’ll
Probably kill you wouldn’t it excellent I’m definitely going to put Nicole in a training regime that’s extremely difficult high intensity training zero rest all drop sets and all fource negatives as well oh there she is just burpees a thousand burpees a day that’s it oh yeah do you have any
Questions today or is it quite a a quiet stream but we haven’t put any up I think there’s two in the chat at a at a cursory glance here you perhaps have a little go it maybe maybe I don’t know we could just not answer questions today unless someone leaves a Super Chat
Whoa anyone watching for my channel I will answer all your questions with or without a Super Chat that’s how much I appreciate you yeah I’m a greaty human being apparently I only care about them what lines my pockets the moment it’s um chewing gum wrappers so there’s not a lot in there
To be [Laughter] honest yeah all right should we should we go through the chat um who wants to press the buttons today cuz all three of us can press buttons um seems to be the most engaging so well well you have a new channel member so excellent that’s fantastic news thank
You for joining um it doesn’t see what tier they’ve joined but it doesn’t matter because any tier is better than no tier so I appreciate appreciate you joining and of course we got Rick in the house quack quack leave the duckies alone excellent and what’s up Susie Monday we have The Usual Suspects
Matthew I told him I was just gonna call him V because I’m bad at v v I’m sorry yeah that’s good enough the thing carnivorous Dutch giant Tom that is the best name ever mean if I tell him that he spelled coners wrong that’s fine the other way was
Probably taken yeah that’s us improvise improvise there are a lot of Dutch Giants out there named Tom yeah there probably are yeah definitely all right so speaking of diant giants he has a question um question regarding doing a mini cut 3 to four weeks of course everyone is
Different but was wondering what would be a good idea in terms of mass in Mass out model should one Implement um protein uh I don’t know what spmf is is that the same as protein sparing modifying F I think he just Mis M type tip
Here so which one of you to want to answer this one first drames a world class expert an elite coach a master Guru among gurus um i’ I’d absolutely ask him for this advice he’s been currently coaching hundreds of clients over this last month actually so um I’m sure he’s got a lot
Of experience and repertoire of information to share with us so hide us hide the things so you can see his face Jonathan’s being a little um hyperbolic we had a offline conversation earlier today about a lot of Fitness marketing but oddly enough um I’m probably the least qualified person to answer this
Question so I’m GNA keep my answer at least with on this panel uh so I’m going to keep my other answer fairly succinct um you certainly could do a protein sparing modified fast I don’t have a lot of experience with it I know Jonathan has put out a video on his protocol um
It’s a little bit different than Lyall McDonald’s original protein sparing modified fast protocol um that’ll do a slightly better job of trimming fat than a more conventional mini cut uh but what I I’d liked that you said in your post is you were thinking three to four weeks
Uh I think neither Jonathan nor I are fans of long-term mass or so-called caloric restriction I think that comes with potential for long-term metabolic damage um so I would rather see people cycle through periods three to four weeks in kind of a cut than going back
To like more of a maintenance or maybe like a couple of weeks of just a very very very slight Surplus and then go back into a cut um but there’s there’s a million different ways to skin a cat so uh excuse me with that very vague generalized answer I would defer uh to
The two more qualified experts that are sitting with me here today leave cats alone and way to deflect Jerome you guys are are a far more qualified to answer this question than I am God speak about minimal effort you know I’m just kidding he has Jerome hasn’t
Been here in a couple weeks so I have to I’ve missed him I see I I I’ve only ever been nice to you Nicole and I just you see the treatment I’m getting today really you called me short butter girl the last time like good that I knew it was Dre I was
Like it wouldn’t be anyone else so what do you what do you got to that Jonathan I don’t have a lot of experience with um the proteins very modified fast um and you did a video on it so so uh what do you have to say about that yes I mean
I’ve done it honestly in real life actual real life about 20 plus times I’ve tried it lots of different ways of different fat carbon mounts um I found if you keep carbohydrates in a toy you just end craving more um sweet tastes if you’re adding in sweeteners that would
Just mean you want more and more and more um so if you’re going to phase into it and you know it’s going to be a steep deficit in terms of food Mass I’d absolutely try to find ways to reduce any sweet taste you have in your mouth because you will end up
Binging um particularly if you’re a very low body fat and my guideline is to set the protein at a given amount then perhaps set the fat gr amount about half what the protein is and that’ll depend on your activity levels and to my understanding kind of Dutch giant Tom is
Performing four intense training sessions per week and on other days he’s looking at doing I believe about three high intensity interval training sessions alongside abs and cardio various different kinds on off days so he’s doing a lot of activity a lot of output um I honestly think if he just
Reduced his food intake by maybe 10 20% that would give him a lot better result and the risk of over training would be a lot less um now if he has to do a protein spare modify fast just for whatever reason in that instance if he wants to keep the same physical activity
And output I’ll probably actually just do it twice per week for four weeks and that will see you probably lose five or six pounds of pure fat without much detriment to your training performance at all um now when you when I’m talking about that I mean if you
Already say 6% body fat then you add in this protocol then you’re at the point where your body fat is going to get lower and lower and lower in which case you won’t perform very well full stop there’s not much you can do to mitigate that outside of just optimizing sleep
And the health hacks that myself Jerome and Nicole would always speak about um but yeah that’s pretty much my take on it I mean I’ll be looking at the video I did make it something says something like go to my channel maybe a month two month
I think it’s two months back at this point um carnivore extreme fat loss protocol something like that you’ll see a picture of Me ri at my mind um next to it in the thumbnail you w you won’t miss it um I believe it’s got yellow and
White font I might try and Link it in the chat in a minute if I can but yeah that’s what I’d probably look at and I’ll give a good indication of what to look at but the main thing is do you still recover do you still train hard do
You still enjoy training hard and does that fat loss end point match what your goals are or is it just your trying to lose x amount body fat for the sake of it in which case I’d say you probably don’t need to do it unless you’re maybe
20 25% body fat in which case yeah I’d probably say Get it below that 20% body fat Mark um that’s pretty much my take I’m sure I’ve missed a few things I left a bit on the table there from Ni to talk over so no I was going to um say exactly
What you said towards the end there um depends on on the goal and fat loss and if you’re if you’re looking to just drop body fat um then there’s really no need for that just slow and steady WIS the race right because yeah you’re going to
Cut and you’re going to drop the body fat but then if you resume to your normal style of eating depending on what the um deficit difference is you’re likely going to gain some of that some of that back so it just depends on what your goal is and what your purpose of
Doing um that type of fasting is I’m typically not a proponent of what I call crash diet like um fasting or any of that stuff just for um fat loss um that’s just my that’s just my take because you’re setting your it’s a it’s it’s a slippery
Slope and I think doing that for fat loss you’re setting yourself out for failure um right at the start because unless you plan to sustain that way of eating the rest of your life it’s not going to be sustainable um so it just depends on why you’re doing it what your
Why is on on doing that type of fast um and then that would kind of answer hopefully answer your answer your question but that’s my take on it yeah noce that makes sense what was your end point and are you going to sustain whatever the end point is if
You’re doing a body body competition in 3 or four weeks time yeah go at it you know you want to win um you’re not going to attct someone that’s been cutting fat for that period of time from trying to do that anyway so that’s going to be the
Least abrasive approach I think outside of not eating at all probably not drinking either um I’m just going to quickly go and find that video and try and Link it in the chat if you guys want to take over from from there um yeah okay we enter that one what’s up
Badass cat Mike’s in the house uh he has another question giant Tom um how much fat can you cut without losing too much muscle optimally in a mini cut um all I will say to this and then I will turn it over to Jerome and Jonathan if you are losing regardless if
It’s weight or body fat if you are losing mass off your body um you can’t you can’t tell your body to only lose fat and and not lose um like water weight or or anything else and you can’t spot reduce or any of that so as you’re
Cutting and as you’re losing um weight body fat whatever from top down um it’s it’s going to come off so it’s the same with bulking you can’t you can’t just bulk and just gain muscle mass and not have some sort of fat come along with that that’s the same with losing and
That’s the same with cutting um you can’t spot reduce and you can’t spot gain um so that’s the only thing um that I wanted to say on that but but bulk and cutting and all this is Jerome and um Jonathan’s area of expertise more than
Mine so I’ll turn it over to to um Jerome sure I just wanted to take one last look at the question here how much F can you lose without cutting too much muscle um really depends on approach depends on how long you’ve been training depends on a lot of factors um I’m
Reminded of a documentary I like called I want to look like that guy where the guy was a filmmaker and he hired a ifbb pro to coach him for a bodybuilding competition and he was getting a dexa scan done every couple of weeks or sorry a bod pod scan
And over the course of a six- month prep he lost 60 pounds but he ended up building like three to six pounds of muscle in the process so um shortterm or long term you can build muscle or at least maintain muscle and lose almost exclusively fat in a food deficit but
That’s going to come down to how hard you’re training the frequency of your recovery that the quality of food you’re eating how much food you’re eating um so there’s I can’t really give guidelines I think you can do it in a way but in general
The way that I see it is I think if you’re following a reasoned principled approach I would say that the vast majority of your weight loss should be coming from body fat um oh shoot where was I gonna go with that Jonathan you go and take over and I’ll try and think of
That last point that I was gonna make sorry it’s been a couple of weeks I’m a little rusty yeah need need more time in the shop I think um there’s a question how much fat can you cut without losing too much muscle optim in a mini cut okay yeah um I
Believe there’s a percentage of body weight and I believe that’s something like 0.5 to 1% of your body weight per week I think um I’d have to check but that’s what they basically found the average natural con not the average natural bodybuilder would do and sustain
That um that’s what they tend to do and I think when you look anecdotally people that have done it successfully they’re probably right you know it’s the biggest field field of information we have have although an anecdote is an anecdote it’s not exactly um absolutely correct well analyzed in a absolutely perfect study
It’s the best anecdotes we kind of have the best scence science we kind of have um I’d be going by your recovery that’s pretty much it um in instances where you perhaps you feel say you train four days per week and you think you know I’ve
Done my leg workout my upper body my push workout my pull workout and if you say your pull workout you only work out of that week where you think or things here starting to dip in that case you might actually increase the food intake around that window of time so you’re
Optimizing recovery there um is that a massive hack is it going to absolutely change your workout and your progression not Maybe not maybe 5 10% but this what we’re fighting for in bodybuilding terms he’s trying to get that extra Edge um I’ll be more focused on just decreasing the training frequency if you’re
Concerned about losing muscle and keeping your balance of protein the same um the other thing that commonly notic people tend to undereat protein um well people tend to undereat protein that they’ll they’ll do some magical fast for you know twice per week and say oh you
Know I’m not not losing any fat or I’m losing muscle this other the scales aren’t quite equating to I think I should be saying um in which case you sort of say oh my protein take every given week before the cup was this this has been building or maintaining me you
Want to keep that ideally about the same your food intake should always be as high as possible before actually starting any Diet phase um which is why I quite like um rapid fat loss phases myself just because I can dip in and out and I can you know
Assuming I’ve got a decent amount of body fat on me I can actually dip them out in and out my fat reserves and not have much detent to my my performance outcomes in the gym um is there anything else to add I was just going to say that
The there’s a number that Jonathan and I have talked about before and it’s it’s based on the Minnesota starvation experiment where it was estimated that the average person roughly can lose about 30 so-called food calories per pound of body fat that’s on their body per day any more than that and you risk
Losing lean body mass uh ironically I think that study was done by anel Keys which all of us in the carnivore space are just huge fans of anel keys um the mindset I would have and what I tend to think is if you’re a guy and I I
Couldn’t put a number on it for women but if you’re a guy who is not in singled digigit body fat if you’re eating a species appropriate diet if you’re training hard and if your numbers are still strong in the gym and you’re not seeing a significant reduction in
Strength I I think it’s fairly safe to say you’re losing almost exclusively body fat at that point the second you start dipping you know those single digit levels and you’re trying to take your body past a point of leanness that it doesn’t necessarily want to go then
It becomes really really hard to hold on to that muscle um but everything up until that point I think you can say with a hydrog of certainty is almost exclusively fat yeah I think that’s well said said um there’s so much more we could go into just cuz you know the experience has
Changed along the line I’d recommend a consultation honestly myself Nicole or Jerome for any of this stuff um one thing I absolutely recommend to everyone watching this right now is to go out there and buy my ebook immediately um so J and I spent a long time writing this
And is very accurate and the stuff in it is absolutely correct it’s bang on um I can say that with without arrogance but with certainty cuz we’ve spent a lot of time investigating Al I think you’ll see in these videos it’s all written out pretty much um are taken little things
Some things we slightly differ on but for the most part we agree on nearly all of it so you got two guys here who’ve been training for 30 40 years in combination so I think it accounts for something we’ve been very successful training other people along the way as
Well only I’ll add to that before to um Rick’s question is since Jerome um mentioned uh men’s body fat I do want to touch on women so so um again this isn’t my area of expertise I just want to make that caveat I’m not a um a bodybuilding
Uh nutrition coach but um what I will say is uh wom women have more we’re more hormonal and naturally we need to carry around more body fat right so what happens with women is if you dip too low we have our menstrual cycle the second
You lose your period that is not good um that that can cause um long-term health effects um the longer you’re in that detrimental low body fat range so a healthy range for women is in the 20 percentile but if you are cutting like for a bodybuilding show you risk um
Losing your period when you dip below the double digit specifically around 15ish percent if you dip below that and this can vary from woman to woman then that’s where you run into issues with your menstrual cycle and the longer you run into issues with your men cycle um
Can can be an issue long term the longer you the longer you do this so um it is different for women and there’s more things that women should consider um if you are doing a bulk cut type um lifestyle I made a note and I’ll um put
It into the descript or in the comments of this video a little bit later but they actually followed a number of people that were on The Biggest Loser around following the more conventional calorie cutting approach where they ate 1,200 calories a day and exercise for
Like 8 to 12 hours a day and I think most of the individuals that followed that particular approach ended up losing like 40 something percent of the weight that they lost came from lean tissue and not body fat um and then I mentioned that one and equal one um documentary
About the guy that lost 50 pounds of fat and built six pounds of muscle in six months so there’s there’s a lot of different variables that go into that and in this regard more information is better and these are probably just questions that are best answered in a consultation with Jonathan or
Nicole Sweet so I guess I’m the I’m a designated button Pusher so I’ll push I’ll push stuff so so Rick this is more so to Jonathan’s most recent video uh more of those porn sound effects and Jonathan I had to mute I had to mute the
Sound Sophie what do you think of those porn sound effect I didn’t hear any of them what I wasn’t watching the live stream sorry no no no no no his most his his last workout video with jff have I seen it I don’t know white one you would know oh uh they
Right I mean I had b mean when he’s not there yeah yeah I I don’t make I don’t make much sound at to when I’m training it’s no he’s quite quiet he’s entirely jar he’s entirely jar but he’s um he’s off that mind like he the way he gets
Himself going is like very out there with like me and Dre we’re training it’s all like in our head our Mo I want intrinsic motivation is on head but the way we train is like everything’s in our mind like we we imagine it where some people have to like grip things and that
Sort of stuff you know yeah yeah to be fair when I’ve trained with you you don’t make any noise much yeah here has buddy though if you like weren’t watching the video and were just listening oh buddy I had to mute and just watch yeah Jar’s pretty crazy he’s
Always been I KN I knew him since since we’re in school together so we’ve actually um trying to think now we’ve known each other for about 14 15 years I’m quite young so it’s you know it’s got It’s a long time for me um we did our first bodybuilding competition
Together when I think I was about 18 1920 um so I let let him borrow my my trunks at the time and we competed together but that was good fun um but he recently tore his PE go figure so now I’ve got him into um I’m trying to get
Into like more more safe more effective training you look at the weights he’s using like yeah no wonder why you’re actually tearing your pet cuz using a big weight and your form is like you know so go figure but I think he’s going to implement some of the stuff that um I
Taught him and obviously I was transferred onto me through Jerome so you ever you knew didn’t I s’s the um the brains she’s the brains and the physicality yeah I just I hide the muscles really well really well oh man um dang Tom is 6 foot eight
And people always call him giant so that’s how he came up with the name yeah I I would say that’s slightly tall that’s a little bit taller than me I’m 5T so six is just a little bit little bit taller than me are you only 5 foot
Am I actually not the shortest one here no it’s cute isn’t it yeah normally I have the shortest one here Jerome is the only 5 fo11 man in the world right now I actually I measured my height the other day I’m just under 5 foot 11 so I
Feel like my whole life has been a lie oh jeez yeah you start P up sock I’m shrinking so old I’m starting to shrink oh yeah I think Jerome is our oldest one here I think right yep Yeah by about a million years not by me when I was uh
When I was young the Dead Sea was just sick wait you’re in your mid-40s right 38 but close enough oh I’m the oldest one here [ __ ] I was trying to be nice by saying that I was the oldest one here yes I I’m the oldest one here I do
I do have to I do have a three o’clock call so I do have to pop off a little early um but dueno uh currently on trt is there anything I need to be aware of while doing carnivore at the same time Jerome or Jonathan I’d ask Jerome
First and foremost well aside from probably feeling like a teenager again with a a optimal or near optimal human diet and appropriate levels of hormones I would just say Enjoy the Ride um with respect to training you might notice that on trt that you can handle either a
Little bit more volume of exercise or or more frequency um so that may change a little bit but reference your numbers in the gym um and if there’s no loss of strength and if you’re continuing to get stronger awesome keep it up but in general no there there’s nothing special
You have to know um just enjoy the ride yeah in terms of blood test values and stuff that the same rules still apply um you just want be more concerned about the the symptomology of it so for example say I don’t know most carnivals don’t need to wash as much because they
Don’t smell as much they gives much oil trapped in the skin um the body just runs more effectively more healthfully um if you have oily skin perhaps you’re someone that is more susceptible to that kind of side effect from hormones like that you may have to wash
More that’s about it the same side effects that would occur in people on TT versus not would would be the same whether you’re on a Carnival diet or not um so yeah but J I recommend checking out Jerome’s Channel which is Jerome Armstrong um you’ll find it probably
Linked onto this one perhaps after the fact or you can just find him right now he’s pretty easy to find um he did talk about trt recently I believe in a video about two weeks ago so check that one out he goes for a whole talk about his
Experience on the Carnival diet and using trt so I recommend checking out that as well sweet we have a couple more questions uh matth what are your plans over Christmas are you seeing family or having a quiet one Jerome s what you doing or Sophie go
Ahead Sophie oh it’s just a quiet one for us there’s only 15 of us that me Mom and Dad’s really is that small for you normally or no okay I wasn’t quite sure no there’s quite a few um I think the last uh about no seven years I have to
Find out how long my cousin’s been married we’ve had about 12 and then it just slowly increased now that my n’s back from Cypress now that Jonathan’s here and then my Nan’s got a new partner so he’ll be coming um so we’re I think we’re up to about 15 now so it’s going
To be noisy as it is in the Fisher household I’ll be asleep for the entirety of the situation probably probably you’re going to be me about what you um I have people on both sides of my family that are sick so neither my mom nor my dad side are doing
Christmas during Christmas week so I will be sitting in my underwear watching serial killer documentaries on TV pretty much all day what about you Nicole sounds festive I’ll be uh I’ll be in Vegas uh we’re meeting my parents in in Vegas we used to do this every other year um
Before 2020 happens so we’re getting back into that so yeah so we’ll be in Vegas for about five days for Christmas week Noto bad I think I’m at Sophie sh but my my Christmas is always very very long so it’s usually span over for about a week
And a half um so I saw my my dad’s side of the family I’ve not seen many of them in like a decade or two um so we’re going to try and make a yearly thing of it now um so I saw them on I think
Saturday with Sophie and Tilly um at the moment I’m at my brother’s house which is why I’m in a different location using a see lav microphone rather than a big fat muzzle thing um what else then my dad’s coming down to visit us again on Friday or Saturday Friday I think maybe
Saturday yeah then Sophie’s picking me up Saturday going back to hers then whatever Sophie just said that’s what we’re doing um then back at my Ms at some point yeah get to my mom’s on Thursday as well this week so busy weeks I’m in four or five different destinations over
A week standard yeah yes excellent yes what’s up Renee uh Jonathan you suggested torine in another chat for Leb cramps can you recommend a brand or does it matter dosage long-term use etc etc sure so in the UK I recommend bodybuilding Warehouse if you can’t get
Hold of that one I recommend Peak Subs um if you’re in the US or find any kind of bulk powders one it’s not an amino acid or sulphonic a that you’ll find often fake despite what people say it is cheap to get hold of it’s not something
Where you’re going to have to sort of like find some loophole to get it um just find a powder form it has a slight thunny taste if you put in your tongue if you mi mix it in squash you can put a tiny bit in your coffee perhaps if you
Have coffee you probably won’t taste it at all it’s not a strong chemical tasting ingredient um in terms of dosage I couldn’t say anything from like 1 to 10 G if you’re a female and you’re small I’d use the 1 G to start with if you’re in blood pressure medication or use
Lithium for any reason um definitely look and seek advice from a professional um because there could be a contra indication there that’s about it but it is cheap and it’s worth using I think yeah yeah you can’t you know yeah J where did you get it from um
I get it on Amazon from a company called bulk supplements I think they’re I think they’re NSP um certified but I’m not entirely sure on that I just get everything on Amazon so you’re fueling the fire Dr selfish you’re wrecking some businesses just like your
Own I get much from ramaz on as well by the way if there was if there was a small business around here that I knew of that sold toine i i would support something local but um there’s there’s nothing around here I live out in the sticks that’s Jes back back Garden by
The way guys in case you wondering yeah beautiful Back Garden and Nicole with a lovely FES room you’ve got there Nicole got the the story of the of the backdrop but um Jonathan and and Sophie this no this is not a good place I’m not paying visit to anytime
Soon yeah Nicole’s Nicole’s camera her background looks very good today especially thank you thank you so much how that yeah for so yeah that’s that’s her actual background in real life it’s my it’s my actual living room yeah thought so you Americans go so festive you just go out
There I’m telling you yeah go OT all the time on every holiday not in my house you put all to shame look that’s my too lazy oh look you’re more decorative than we are no I don’t know not in that room I mean you know oh
Excellent so I um start a bunch of questions uh Matthew until reading Jonathan and Jerome’s book I didn’t realize that pronated grip front raises primarily Target the medial deltoids can it be an effective substitute exercise for a lateral raise I pronounce all of those words correct by the way yes well
Done Nicole thank you I want to say yes but I don’t know why you do it that way I think the risk of shoulder impingements Higher by doing it front of you just cuz the muscle in the front dealt with is Tighter and you can’t actually raise it that high so if you
Put your arm out in front of you I’ve got about there as if it’s out to the side of me so even just like maybe 20 30 degrees to the side I can bring it right up here um so I probably prefer to use movement where you can get through the
Full active range of motion um the risk of injury is a bit lower what I see a lot of people doing is they’ll they’ll fling it up and catch it so you don’t want to do that it’s more of a a raise not a a spin you know um J will be able
To outline the the muscle structure and function a lot better than I can but um what do you think j i I appreciate the benefit of the doubt but again I’m still kind of shaking some of the rust off so um yes it uh front rays will work more
Medial delt than anterior delt um Jonathan’s right that the anterior delt is kind of in a position of uh active insufficiency with shoulder flexion but my thing is I would rather do it laterally because I think it’s more conducive to um just overall shoulder Health um the first couple of degrees of
Shoulder abduction is going to be largely done by I think the supinatus and the rot cuff handles the first 15 to 30 degrees or so and again like Jonathan said if your arm is straight out in front of you um not that you’d necessarily have impingement it’s just less of an ideal
Contraction uh muscles are generally strongest closer to the resting length and and resting positions so taking your arm and adducting it across the front um depending on what you’re trying to work is going to be more or less situationally advantageous um I would just stick with the lateral raise it it
Would be fine to do a a front raise if your only concern was your medial delt but um in thinking of just overall shoulder health I would be more concerned about just sorry banged my ring on the desk I would just do a lateral Rays um but even then most
People probably don’t need a lot of direct work for the medial delts or shoulders in general the the shoulders are agonists in every upper body pushing and pulling movement anyways so I tend to believe that most people probably overtrain shoulders yeah I getting a good shoulder contraction is really tricky um we can
Never have big enough shoulders but I I think honestly the answer isn’t to do more and more of everything I think just getting the right accurate movements to cause that muscle damage make that muscle work we actually did shoulders today we used a cable fly in front of us
Um so may be I’d say just in front of my feet is how far away the cables were if you imagined on the side of me um I just raised them up to about here that’s where I felt my range of motion was that’s that’s it um I just conscious of
Not going too much like that cuz that limits your range of motion the same token if you raise it that way so your your thumb is upwards um that will Target the front de but you’re finding somewhere in the middle for most people and that might be a bit like that or bit
Like that you just find your own motion that works best for you mhm comfort and safety is key so if he’s an expert side raisers yep pouring milk into the the baby’s carton onehanded without spilling any without any drops no spillage no spillage catch all the drops yeah get
Used to it as parent well friends I’ll I’ll uh introduce the next question but if I pop off randomly I do have a phone call in uh five minutes so I do have to pop off so I will be popping off in the middle of someone answering the question
Rudness it’s rude yeah I know so rude thank you for your time Nicole today and if anyone does want to follow Nicole um her channel name is act former fatgirl one word you’ll find her um she’s also in features in my other videos as well like my live videos so check her out
There the link to her channel will be in the show notes after the show today awesome well thank you friends and happy holidays and um yeah be safe if you’re traveling see later chras excellent got to fix this there we go that’s better now I can’t see J’s
Face okay nobody wants to see my face J you might have to press the buttons o okay my phone’s on my um sorry my laptop’s on dim mode because I didn’t put my charger because there’s no plug sockets sure so Doo’s question uh what membership should I join to connect I
Don’t use social media do I include connecting the email mine um okay um I think the best way to go about it is if you want to join as a channel member go to the YouTube channel link of any of my videos click on whatever videos and they’ll have the
Bottom of the description say join my channel for perks or something like that it have a link and it will say du du pay 99 P or Works about $120 or something and there different tiers um that’s the cheapest way to go about it um for consultations B in myself composition consultant.com
Consultations coaching plans all the stuff’s in website um you’ll find it quite easy to access it’s very simple um worded very clearly and priced very honestly um no discreet charges to your accounts at all outside of that I’d recommend obviously Nicole who we just saw earlier and Jerome uh what are your
Socials and contacts Jerome um if you just search on YouTube for Jerome Armstrong you’ll find me in the and then um that’s that’s the easiest way and I think my email is on the um Community or the about tab if you want to reach out via email it’s whatever’s
Easy that sounds like an excellent value proposition why you there just just give me a little subscribe on YouTube at my mom and Sophie you know get me up to 100 yeah so Sophie started a channel but um her subscription rate has sort of uh show off a little bit she’s stuck at
About 88 now we’re trying to get to 100 um the channel name is @ musle Mama Sophie and mama is spelled m u m m a Sophie is spelled s o p h i so recommend joining that if you have not yet already I expect at least 15 more subscribers by
The end of the hour yeah let’s get me to 100 by Christmas come on guys Rick’s 55 are you actually 6 foot6 Rick that’s um it’s rare we have two giants in the chat today I’d say anything above 6 foot four four 6’4 and above is like a giant person I
Think I see quite a few 61 6 giant well Maddie if if Maddy was five to five she’d be a giant J I had a dream recently about Maddie yeah I had a dream Once Maddy say it’s like her face like her as she is
Now but she’s like really tall and I was like what’s going on she a 20 month old for for some context people is a 20 month old with an average size 20-month old head but his dream was her as like a 5 foot whatever person with her tiny
Little 20mon old head and she yeah she she did featuring my latest um YouTube channel member paid section videos um Candy was it candy carniv Carnival candy something like that um yeah I recommend checking that if you want to see a little little tiny little girl with something and some batter excellent
Video she spoke pure just genius expertise she spoke she’s she’s the brains a upon of business all right get back to questions yeah I’m gonna read this question and then I’m gonna run to the restroom quick Daryl asks I’ve been trying your slow heavy time sets and I
Get very lightheaded in about 90 seconds and sometimes need to sit down is this normal then I’ll be right back that’s a good question yeah so before Jone pops back he’s obviously going to urinate right now um I’ve got two thoughts for this one my first thought is are you still breathing
Throughout those 90 seconds often times if we’ve got a timer in front of us or something else in our focal point we’ll think you know 10 11 12 foot it will forget to almost breathe so just remember to actually breathe so I notice the same thing about 45 50 seconds in if
I don’t consciously try to breathe I just forget to breathe and then I obviously don’t clear lactic acid away as quickly as I’d like so being conscious of breathing throughout is important um you don’t have to breathe fast you just have to breathe in enough to sort of sustain yourself and feel
More comfortable um outside of that my other thought is when you’re gripping your machine say you’re doing a leg pressure you’re gripping too hard a chest pressure gripping too hard that raise your blood pressure your heart rate will actually Elevate in response to that now if you want proof of that
Sit here right now as you’re watching this or listening to this squeeze your hands as hard as possible put on a a heart rate monitor on you and you’ll see it it starts to go up um so that’s why I think you could be laded so it could be
A a lack of oxygen or oxygen deficit or it could also be a blood pressure issue because you’re restraining or uding your blood flow um outside of that it could just be you’re not fit enough yet so perhaps you just need to work at that 60
To 90 seconds for a bit for a bit longer um shorten your rest periods between sets that make you fitter so three things are hard P to look at um what would you look at Sophie in the instance where someone was struggling to feel good or they felt light headed at around 90
Seconds um same as you really maybe reduce it down to 60 and work on that and like you say build it back up um and although people are probably watching is laughing going forget to breathe how the hell can you forget to breathe it’s easily done when you’re in the gym and
You’re concentrating on whatever exercise it may be like a lot of people that do squats because obviously they break to then squat down they forget to then release the brace and to kind of breathe um so it could be that um are you hydrated enough beforehand as well
Maybe have you had enough kind of salt beforehand um other than that that’s about it really sure miss Jan’s points but um the way that I answer it’s probably breathing related and if you’re lifting a little bit slower there’s still kind of that tendency the way that we’re
Usually taught to lift is to Exhale when we lift and inhale when we kind of lower the weight but if you’re lifting relatively slow that’s um very unnatural breathing pattern so most people when they’re exerting really really hard towards the end of the set will kind of
Keep a lot of air inside of their trunk um and they’ll forcefully kind of purse your lips and breathe that air out that big force will like but when you do that that’s like a partial vava Vol Salva maneuver and you kind of raise your blood pressure which could cause um some
Of that lightheadedness so the points that I recommend when people are breathing with respect to exercise especially as it becomes difficult you should almost let your mouth just hang open and breathe deeply and breathe naturally um and don’t try and force air in or out just let your breathing happen
Naturally the other thing I would recommend and and probably give some consideration about is make sure you’re maintaining a neutral head head position a lot of people as things get difficult as you’re physically exerting yourself you have a tendency to tighten everything up and this can lead to you
Know pulling your head back against the pad of a machine and you can strain your neck otherwise a lot of people will dip their head too low and you’ll kind of cut off your own Airways um so really you want to maintain about a fist size
Gap between your chin and your chest the entire time you’re exercising and you want to keep your head relaxed you don’t want to get a lot of like strain all over your body you only want to be tensing the muscles that you’re using to lift the weight um so between those
Three deep natural breathing neutral head don’t look down don’t pull back up um it’s probably the issue but when I have clients in my studio I tell them the hardest thing you’re going to do when you’re here isn’t lifting weights it’s breathing properly throughout the entire course of your
Set that’s well said I I like that a lot you mentioned a good point so I didn’t I didn’t think about the the chin bit the um the breathing bit so anyone that goes out there and lifts some weights you know you brace in the bench press you
Sort of you’re know doing sort of weird Maneuvers with your head your feet go all over the place um keeping that airway open really important and now I’m not a personal trainer I don’t really train people but I had a client reach out to me and she wants to come travel
Over um back to woking so Sophie’s direction of the of um England and I said all right we we’ll train you then and I got to do some side raises like we just mentioned earlier so we had um a bench and dumbbells so we had other equipment as well but I wanted to
Emulate what would be like in her situation at her gym that she’s usually going to so that’s equipment she has so I said okay put your your upper chest against the pad but not your your middle of your chest so somewhere in the chest where it doesn’t push against a a breast
Tissue but she can still breathe now one mistake she’s making which is like doing like this stuff like tucking you’ll never breathe as effectively like your body’s feels best and you can breathe best in a neutral position anytime you tuck it like like that or that you can’t
Breathe as well um OB obv as well I mentioned not bring your shoulders back like that when you’re doing it but i s of said spread your shoulders like you’re doing a lat spread then you’re open that way um so you’re not compressed so you know you also think
See use your your neck position but how your body is wrapped around the machine or the PAD as well that’s also very important I’m really glad he had touched on that cuz I completely forgot about that um would you guys have any takes in it at all uh Nicole or Sophie I popped
Back on because my consult blew me off which I’m perfectly happy with and uh I came on with breathing and some weird parts of the conversation so I’ll kick it over to Sophie well I gave my answer really I don’t really have anything else to
Add so if he says it’s easy just not to exercise and you’d have to worry about this sort of thing no I didn’t being a liar you’re lying that’s a very that’s a that’s a thoughtful question cuz I think a lot of people don’t consider this when
They’re doing yeah is kind of training but now I kind of I kind of understand now I’ve done it for a bit like what J’s of outl like yeah makes makes more sense now cuz your body does all this weird stuff and that’s sometimes can be counterintuitive to what you’re trying
To achieve in the gym so makes perfect sense um just so you know Lambs is older than all four of us combined com holy it’s impossible you can’t be wait remember I think he’s 78 or 87 he’s what 78 or 87 can’t remember I could be wrong but something like that
There’s a seven or eight together that’s like me and Nicole combined you’re you’re not older than the four of us no me and 56 together so I’m like 50 and is the 20s so oh my gosh this is a great live stream Jerome thank you for being here you’re welcome
It’s the holiday season so I’m gonna lie my ass off to you so one time it can be nice let’s press some buttons guys should we let’s do it ah got one from Andre the question is I’ve been eating a very restrictive restrictive interesting um Carnival diet
400 to 500 gram of lunch of chicken or red meat and 5 to seven eggs at night how should I proceed when my weight loss dos I am 183 cm 188b and about 18% body fat I’m trying to picture that in my head what that would look like
Um quite tall but quite slender but a bit of a tiny bit of a tummy but not exactly fat that’s that’s why what I’m picturing right now based on the stats um the amount of food sounds about right what I probably looking at myself is I’d
Probably opt more so for the red meat over the chicken but what I’d probably preferen is the lower fat cuts of meat um that’s the most obvious thing to me that the first part of Co to me outside side of you know making sure you’re sleeping right and what that sort of
Stuff is perhaps if you’re eating ribe eyes now have a sirloin it’s a bit leaner and eat the same gram grammage amount of meat that’s what I would personally do that’ be the first thing I’d look at um then I’d run that and milk that diet until it runs out and it
No longer gives me the results then i’ look at reducing something else um I probably keep the protein about the same I probably wouldn’t low it at this point you might just say okay I’m going to have rather than having seven eggs or whole eggs I’m going to have five eggs
And two egg whites for example that’s probably how I’d do it um what’s your guys take I mean how how would you go about it in this kind of situation guys I mean the most obvious thing for me or the most obvious question is how tall
Are you and um what what is your goal weight because there’s a difference between optimal weight and what your body wants you to be and what you want and the number you want to be sometimes the number that you want isn’t necessarily optimal um so it just
Depends on how close you are to your goal weight um how tall you are what you’re I mean there’s there’s so many questions I I would have um but the closer you get to your to your goal weight or your ideal body weight your optimal body weight the body weight that
Your body is happy at the harder it is for you to lose weight because your body is kind of fighting against it because it doesn’t want you to go much lower you currently are so it just depends is is my answer um it it just depends he’s 183 cm I don’t know what
That means that’s 6 feet 6 foot okay yeah I’m trying to figure out what I am in centimeters and I always give it wrong okay so I’m I’m picturing someone that’s not not heavily muscled a bit athletic but a little bit fat but not not like obese so not like of a belly
Hanging out that’s what yeah I mean 18% is nothing to scoff at I mean that’s fairly that’s fairly lean um so I mean he’s got some muscle on him so that’s why that’s why I’m saying it just depends on on what his ideal what his
Ideal weight is I mean it he might be close to his ideal weight and that’s why it’s it’s stalled um but I guess it just like I said I I guess I still say it it depends cuz I would I would need more more information
To be able to give a more rounded answer for me yeah what you think sorry I think the only thing I would add is if you’ve if you feel like you’ve been either at a long stall or like you’ve been in a food deficit for quite some time I I would
Toy around with the idea of eating just a little bit more for two to four weeks and then kind of getting back into it and it could be as slight as adding like two to five eggs depending on how much you’re currently eating right now just a
Little tiny bit more food um get your metabolism used to processing a little bit more food without really putting any fat on and then you take a slight cut again and you’ll start losing that fat but I think it’s also worth pointing out that um you could be doing everything right
Sometimes and your body will just adapt to a certain weight and it takes a certain amount of time of even just continuously doing things right and you’ll just break through that Plateau sometimes it doesn’t mean that you necessarily have to do anything crazy um sometimes you just need to stick to the
Plan and after two three four weeks you know you’ll start seeing those changes again unfortunately when it comes to weights when it comes to even the ways that we try and track body composition there there’s no Perfect Tool and as much as the body can fluctuate on the
Scale or even with certain measurements you could still be conceivably losing a small amount of fat you just might be retaining a little bit of water you might be have had a little bit extra salt and that’s causing you to stash some water you could be doing everything
Right and still making progress but not be able to see it on the measurements and not necessarily be able to see it on the scale so yeah he’s got he’s got follow-up information too that he just put in the chat oh excellent um he’s 183
Cm which now I know what that means his objective is to get to plus or minus 10% body fat So currently at 18 um he’s been eating to satiety trains two to three times a week uh 25 to 32 minutes um hit session yeah so it sounds like you’re
Doing a lot of things right I I my only question would be how long and how strictly have you been eating with that amount of food um unfortunately carnivore is great with getting a lot of people to a a very respectable level of body composition
But if you want to take things to that next level sometimes you sometimes you have to be a little bit more accurate accurate with tracking um and that amount that our bodies will allow us to go different places is different from person to person so some people can get
You know sha Baker or Anthony chaffy lean and never track their food intake and just eat to society some people are gonna have to work a little bit harder than that and it’s unfortunate but it’s true so if you’ve been around that 18% long enough you might just have to be a
Little bit more strict but you can still get there and that would be an excellent thing to sort out with a consultation with Jonathan there a there’s definitely a lot to look at there’s there’s two angles you can take it you’ve stored you’ve done been doing everything right you’ve been tracking everything right
Assuming you have okay nothing’s happened and you’re not eating much food okay maybe you need to do something else if you’re eating T tight and you don’t feel hungry um eat a bit less and the only thing is you can cut and cut and cut and cut you get to a point where
That cut will start to reflect upon your training so you to train as hard so your two to three sessions of high intensity training per week will end up being two then one eventually because you just don’t have the energy um you won’t recover very well for the workouts um
It’ be a very multifaceted approach to to do that honestly I look at it from what Jerome said so um look up a leptin reset protocol so increase food intake by perhaps 10% for two weeks that would do it um I’d frontload the food to the
Start of the day I’ve noticed it seems to work a bit better for people that have been chronically dieting um in terms of like they’re not getting any results um they’re no longer hungry and the food amount that they’re eating their body is just sluggish and slow
Which case that’s what I’d look at but I’d book a consultation if you’re really unsure but it seems like you’re doing the right things like Jerome said so you’re not you’ve not absolutely done something wrong it’s just you need to tweak a little knob somewhere here or
There so if what would you do to get ripped out your B if you’re in his position probably just bu a consultation with you get on the next question it yeah I he’s given a good amount of information deta but it’s like how many of these how many of these levers has he
Pulled to get to this point that’s what I’d want to know in which case that would def that would help me differentiate whether I’d go jum’s route or my route really but yeah good that was a good question um hit the like as well big of said um n n n it doesn’t
Really matter if you hit like or dislike apparently does the same thing as long as dislikes all engagement oh I’ll hit the dislike then [ __ ] it yeah um there any more I need to press some buttons on there yeah okay um so Andre asked is there any advice for for
Those who will have a family holiday of a lot of no Carnival Food how to get back on track I’m Brazilian but most of my family comes from Italy and Spain so lots of carbs that’s good question my so we’re the we’re the a pasta what what would you do to get back
On track this is definitely your are balls um so I I guess there’s a many different ways I can go with this the easiest and the simplest thing I can say is if your family’s local you’re not taking a you know you don’t have to hop on a flight
Or whatever is bring your own food um when I was uh vegan for four years I know my bad that sucked um I brought my own food a lot of places um so I would say the first thing is if you are able to bring your own food um even with a
Lot of carbs um there’s still some sort of meat or protein I’m assuming I’m assuming there’s going to be something there at least one or two things um you can eat assuming you’re zero carb so I would say just pile up your plate with with all of the meat um and just stick
With that bring your own food the other thing you can do is give yourself permission to just sample um so just have little things here and there if you’re healed if you if you aren’t going to be set up for a binge or Cravings or
Any of that stuff if you’re able to do that emotionally just sample things and then get right back to plan um the next day just give yourself permission so you can relieve yourself of that extra pressure around the holidays of having to abstain from those foods and feeling
Like you don’t necessarily fit in so if that’s something that you think you would be okay doing that’s what I am doing for the holidays we do the fish and pasta dinner you know the Italian Feast the spaghetti and meatballs of fish I’m going to have some spaghetti and meatballs because that’s family
Tradition and I’m giving myself permission to do that and then I’m going right back to eating meat and all that stuff the next day so I mean there’s three three or four things right there that that that should be able to kind of help get the juices flowing but uh what
Do you say Sophie um same as you really you either take your own food um and be the odd one out be the weirdo and expect the comments because you you’ll get it or like I say pile on the meats and then if you want to feel included so you don’t
Get the comments then just have like the tiniest amount of the carbs so that it’s still on your plate so no one can say you don’t have it you’ve not tried my dish um but you’ve got the time amount so then then you know you’re kind of
Fitting in as they say um and then like say just get straight back on it the next day just wake up your first meal is whatever you would normally have uh before Christmas Day and then just go with that what do you say Jerome um there was someone that was in
The chat earlier someone going to plug a video that she did uh the baress of beef put out a video called I think it’s called Surviving Christmas as a carnivore and she mentioned a lot of the same things that Sophie and Nicole said um the other thing she mentioned that I
Would add is you don’t need anyone’s permission to eat however you want to eat and you’re under no obligation to um follow somebody else’s dietary plans for the day I know it’s the holidays are one of those big times of year where everyone says come on just relax a
Little bit do what you think is best for you and then the only other thing that I would add on top of that is um I wouldn’t try and do anything crazy to get back on plan a lot of people tell themselves okay I had this meal I
Shouldn’t have eaten it so I’m going to do a three-day fast or a 24-hour fast or something crazy to try and make up for that difference uh I tend to think most people are better off just getting back to the same thing that they were doing before after three or four days
Everything’s going to be kind of back to normal anyways but um don’t try and do any extreme Behavior to make up for it I do have one thing to to add to that to what Jerome just said um outside of um all of this I would say um have a plan
For the next day um we we’re all at different different parts um and different spots in our journey um like Sophie’s in a different um position than I’m in and so on and so forth I am able to eat whatever the heck I want um and not feel guilt shame and not binge
Anymore or doing any of those things I choose not to so I now have the choice I don’t let food control me anymore so it depends on where you are so depending on where you are um Andre I would say have a plan for the next day so if you do
Decide that you want to have the Italian type foods like pasta and stuff that you describe that um your family usually um serve similar to mine then just have a plan for the next day so so you feel prepared so you’re giving yourself permission to do these things but then
You have a plan for the next day on how you’re going to recover um and then that’ll give you more confidence um going into um the holiday so if you do plan to indulge make sure you have a plan for the next day to make it easier
For you to get back on plan if you are someone who you think might struggle a little bit to get back on plan yeah well said I I’ve got nothing really a value to add to that I’ll just share an experience I had um so earlier this year I think Somewhere In Summer
Time Sophie and I went to a family members I think it was her Auntie’s me out party celebration in Wales um so we had to travel about I think it’s four or five or so hours each way we stayed overnight and at that place they had no meat that I would eat
So everything was pork pork pork pork pork there was no chicken no turkey no beef no lamb nothing no eggs I had zero options for protein whatsoever um I was kind of under assumption oh maybe they have you know some chicken slices some skew something anything anything even if
It’s got sauce in it that would be better than nothing um anyway I didn’t prepare so I just had to eat what was there I was starving hungry I didn’t eat much I didn’t feel good at the time anyway I just wanted to get some food in
And I had a plate of chips or you know fries you call them over there and I think I had what else was it say if you can remember bread I think bread and a bit of cucumber or something cucumber like just stuff I wouldn’t really bother
Eating waste of time food that doesn’t I was like I’m going to eat this and be hungry like instantly and and I was hungry instantly so what I did is I went to the petrol station next door just just nearby and I bought chicken skewers which are very expensive you know ready
Made cooked stuff um a chicken sandwich of some sort I think I bought end up buying a chocolate bar as well something just to give me some energy I was starving hungry I didn’t need it but I just felt like I was not going to sleep
That night unless I atat something um so I had that and I didn’t feel great for it lesson learned I should have probably just went to the Petro station much sooner in the night soon as I realized there was no real food there and just gone with it
That way I probably in hindsight would have packed a a jar of pickled eggs a protein shake even like a protein bar is better than that sort of stuff in some instances um some bong cheese strings just had loads of that stuff and just had it packed ready with me um that’s
What weat enough we bought our own own food to my friend’s wedding um because she said it was a buffet and she said oh I don’t know if there’s going to be things that you guys can eat and I said would you be offended if we bought our own food and
She went oh God no do what do what you want to do so we bought our own food because we weren’t sure but turns out we could have um and in hindsight we should have done that when we went to Wales but I think because it turned out to be like
A six hour Journey there and then a 7 hour Journey back we just didn’t think we just thought oh the last time we went there the buffo was you know like this and there was plenty of choices and it was absolutely fine so we just assumed
It’d be the same but never mind over over prepare I think is the key over prepare at least you’ve got it on hand and if you you indulge you have something it makes you feel not so great it’s your own fault then you can say oh
I messed up I don’t feel as good now okay like Jerome said get back on the horse the next meal the next day what have you and go from there um some people also fast so you might just not eat anything you might just drink you
Know a glass of water put some salt in it and just not eat anything depends how you are as a person for me I like to eat I enjoy food so for me it’s better to be a repar just have food on the table there ready to
Go I’m sorry I have something else to add B off Jonathan so he said he said messed up and I’ve been hearing this a lot in the space like you messed up and um I whatever I got off plan or whatever I I don’t like that terminology only because that’s such a negative
Connotation it’s such a Negative mindset so I specialize no emotional eating and all that stuff which is uh addiction binge eating uh stress eating like any sort of eating that is not normal um and that’s the mindset that leads to that so I just say live your life like if you
Get off plan you live your life that’s life so unless you plan to abstain from everything outside of meat the rest of your life just live your life and just have a plan to get back to um eating animal based and just give yourself permission to eat whatever for that one
Day but I I think changing your mindset is is um just as important too like don’t don’t think you’re failing or you’re cheating or whatever because you’re already going into it feeling like a failure or feeling guilty or feeling shame if you have a little bit of mashed potatoes you gave yourself
Permission you have a plan for the next day you’re still going to feel guilty you’re still going to feel shame you’re going to feel like garbage mentally because you’re already going in with that mindset so just change your mindset give yourself permission and just live your life I mean that’s really what it
Comes down to I mean it’s really in my opinion it’s just it’s just food right it’s it’s you shouldn’t let food have that much of a of a control over you and and that’s that’s kind of like what we’re doing in a way by by saying
Cheating or or I’m off plan or whatever just change your mindset and just live your life and just get right back to it the the next day like honestly where where I’m at in my mindset about it is it’s just food you really shouldn’t let food have that much of a control over
How you feel about about eating something if you want a cookie or if you want that have a cookie as long as you’re able to control and you don’t binge and you and you’re and you’re at that point where you can get back to to your normal eating the next day that’s
The only thing I wanted to add is because I’ve been hearing that a lot and it’s just such a Negative mindset it does make sense I mean one thing it’s new this last week is OB in my brother’s house now since I believe Saturday night um I don’t have a
Workable food scale and I’ve weighed every food I’ve put in my mouth for the last 8 nine 10 years with the exception of like a week here and there you know um I don’t have the same anxiety I used to have about that because I realize um you know if
I’m on the Carnival D my body will self-limit um my weight has been very stable in the last two days so I’m thinking you know but back to you know weigh yourself every day that’s more why paranoia not I think I’m going to lose loads of muscle or gain loads of fat
It’s more just curiosity you know what does my appetite leave me where does my appetite as it is right now eating these foods without weighing it leave my body in terms of my weight um so yes it’s interesting kind of way about it but I don’t get many people to weigh
Themselves every day I don’t think that’s a appropriate way of doing it I do it mainly just to see what’s going on and how I spond to different foods which is why I know how far off a plan I can go you know off a plan um without it
Being too impactful so it’s it’s when I start adding in the desserts the chocolates the you know the roll of biscuits or something I won’t have one or two I have the lot yeah so I just don’t look at those things no that’s that’s my own thing I
Can’t moderate at all I’m really bad at it I’ve got better at just saying no to foods and just saying I’m going to you know drink a Pepsi Max or have a I don’t know cup of coffee or something instead of whatever the option is is that all questions tonight I think
So it is all about the mindset isn’t it thought there was one about sorry I thought there was one about collagen Matthew asked about collagen I remember now yeah here we go so does any do any of you supplement with collagen I found it has improved my
Muscle Recovery makes my hair and skin look shiny and my nails look healthier and stronger Sophie doesn’t supplement with anything she’s natural natural athlete no performance I take every now and then when I remember when you guys Jerome what you got um I don’t take any supplements right now I guess on
Occasion I have pork rinds which I’m not sure how close that is to supplementing with collagen but I think there’s a lot of glycine in it considering it’s fried pig skin um but I may be a pork rind once a month um so it’s probably not
Even making a difference so yeah sorry I can’t say about Uno yeah I mean um beef bone broth has a good source of collagen I mean if you’re having chicken thighs it’s the skin like you you can get it from your food I I’m a big proponent of
Food first and supplement um if you do indeed have have gaps I also remember reading something about um collagen on how um the the actual if you really are benefiting from the supplements I I don’t know a lot about collagen I know a lot of of my friends take it but I’ve
Never really been big on supplements but Jonathan are you familiar with um the I guess the absorbability of things like collagen cuz I know it definitely absorbs differently than food but I think I read something about collagen specifically um and how you’re really not getting what
You think you’re getting as far as the benefits go so the the absorption rate is meant to be a bit lower um the problem is with that analysis that test that they Ed to measure it it’s more in regards to muscle protein synthesis and glycine isn’t a particular trigger for muscle
Protein synthesis it’s more of a glucogenic amino acid um so you’ll notice it appears more as a a blood glucose elevator that’s obviously an instance where you’re not eating enough food but I think if you’re eating enough protein then the glyc will have its effect on joints protective properties
Things like that um antioxidant Gaba stimulation things like that um I think I’m going to get on a whim here and I think everyone if not all people most people it’s not very helpful um should ideally have about 10 gram of glycine per day um so glycine from whatever form
That is that means you’re eating know eggs the G gly bit of meat stuff like that so for most people that will find that are eating that it’ll be about a pound pound and a half of meat per day with some other stuff as well um and I
That’s what I think is probably optimal and that’s what the research seems to suggest is optimal for um different kind of Health outcomes and Longevity but that’s kind of extrapolation kind of anecdotal maybe what I seem to think people average on in terms of that food
Intake um my diet has about 15 gram of glycine in it every single day I don’t have touch I don’t really have joint problems really of my back I don’t get sore knees really so I’m I’m pretty much all right in that regard um I think the people that benefit from the
Supplementation the most of people that are not eating enough meat so if you’re just if you’re say a Physically Active bloke and you’re just about eating a pound of meat a day yeah maybe 5 grams could be useful um outside of that probably not um you have to look at the
Exact amino acid proportion of a bone broth for example as well or collagen you’ll find it’s got a few few hundred Sor sorry a few thousand milligrams in it per 10 gram um so you’re trying to find way a way to equate that as well so bear that in mind
If you’re using collagen it isn’t entirely glycine but it does have a good proportion of glycine within it yes okay cool okay and uh I think this is a last question uh while we’re talking about supplements do believe daily vitamins are important on Carnivore I do take a I do have a few
For a few years now I did stop for a day recently and felt a bit off um I is that like a placebo uh thing like you’re so used to taking something and then you don’t and then you think something’s off but it’s not really off type thing um
The thing about supplements especially these over-the-counter vitamins and just pills in general um we do we do absorb them differently um so you’re not getting the dosing that you think you are getting a lot of these supplements are underdosed um and when it comes to multivitamins especially for women the
Thing that women need more so than men are iron um and none of our multivitamins have iron in them um so if you’re on a carnivore diet you’re you’re likely uh depending on what your actual diet it looks like you’re likely getting everything you need in the most optimal
Form so I don’t in my opinion I don’t see the need for supplement because what what what do you think you need to supplement that you’re not getting from your diet would be would be my question like what is it you’re trying to get from the supplements that you don’t
Think you’re getting from your actual diet J well um what vit what minerals often come up do you notice when people talk about the carnival D oh I don’t get much of this in is this gonna you know help my progress or transitioning do you notice
That much um no I mean like vitamin C is the biggest concern um but I mean like when I first started carnivore I was religious about taking a multivitamin every single day and after a while I I just stopped taking it and I I haven’t taken a multivitamin in years and
Haven’t noticed any issues um the way that I guess I would answer this question and look at it is if you have concerns um take it and it’s in that regard it’s you know it’s probably like a like a insurance policy you know you probably don’t need it but
At the same time you’re you know you’re probably covering all of your bases I agree with Nicole that a lot of multivitamins or a lot of vitamins in general have very um they don’t have the most bioavailable forms um you have to question the dosage and on top of that
Vitamin mineral interaction is extraordinarily complicated some things uh inhibit other absorption some things synergistically enhance absorption so in that regard who the hell knows how much you’re actually getting um I don’t think it’s necessary if you’re a guy and you’re eating a decent amount and it’s um mostly animal-based you’re probably
Getting enough of everything but beyond that looking at specifics you you’d have to book a consultation with probably Jonathan Nicole or like Bart K to really address the specifics of that yeah person I I’ve never met anyone has had a deficiency um any of the main vitamins
Or minerals the only thing that has come across low normal sometimes sometimes not always um is vitamin D that’s the only one um now people often have symptoms of magnesium uh deficiency could that be rectified with a bit more magnesium yes could it be rectified by healing the guts who absorb
More of the nutrition taking in yes and that’s usually my first Port of Coe um so you kind of got two angles here so you obviously have a blood test in your blood at this point in time there is this much vitamin this much mineral this is in this range of whatever reference
Ranger happens to be which may or may not be valid okay that gives you one idea um do you have symptoms of a deficiency of that vitamin mineral yes or no is it because of that vitamin Minal or is it because you’re doing something else you’re overtraining not sleeping enough you’re doing something
Wrong you’re stressed your family is giving you grief for something you know you’re taking biscuits every day you know there’s something else to it there’s a lot of facets to look at so that’s why a consultation is important um my other thought is if you can
Rectify um a symptom with a vitamin or mineral it could be that you are deficient in that which case use it but always aim to come off these things the the goal isn’t to stay on it forever you know I I teach people you know as much
As my con are affordable some people can’t afford them so I actually try to approach the diet you know and the the lifestyle to be the most affordable the most bang for their buck so if they’re paying say $50 $60 for an hour of me on consultation I’m going to try and make
Sure they’re not spending a DI more than they have to um same thing with drone same thing with the Cole we’ have got an ethical obligation to not overcharge people that will come to come to us um so I’ll probably look at that side of it definitely are these vitamin pills from
Kirkland absolutely innocuous are they going to kill you they’re not going to kill you I don’t think unless you’ve got maybe hemocromatosis you take too much iron um outside of that you might not notice any negative real negative effects but Jerome’s completely right there are contraindications or counteracting or Contra inhibitive
Effects of different vitamins and minerals um trying to work that out in the supplement is very tricky um for example you look at the glucose uptake and how that affects the vitamin C absorption and vice versa they compete for C receptor who knows how many milligrams
Of Vitamin C you need what I know is I’ve never met someone on the Carnival diet with scurvy so if you’re going to look at anything vitamin D is the first bort core um some amino acids are are situ situationally important or useful um transitionally some electrolytes are
Useful but the goal is always to come off them um insurance policy aside personally I’m not a biggest fan of using multivitamins um as someone is physically active you know I need a lot of food so I eat a lot of food and that is my mul
Vitamin if you’re that concerned um eat a bit of liver each day or something then when you don’t feel the the need to eat liver anymore you don’t like it don’t eat it that’s my I’m quite a purist I like I like people to just do
The minimum thing I need to do and not worry about anything else and when a problem Rises work out the root cause that problem then go to the next level through the least abrasive approach first but that’s kind of my take on it it’s a bit of a mixure of all your takes
Properly in some some kind of circumstance yeah I will say don’t take a i i against people taking vitamin just to take a vitamin like if you really are deficient find out exactly what you’re deficient in don’t like don’t just guess and then the other thing is you have
What you have to remember similar to vitamin C and why we don’t get scurvy is because the rdas the recommended dietary allowance is based off of a high carb diet we’re not eating high carb so our metabolism is different um so if we if we if the RDA for things like vitamin C
Since it was mentioned here um were were true for someone for people who are not on a high carb diet that we everyone on this stream and everyone in the chat we would all have scurvy right now but we don’t have scurvy um that’s because those rdas are
Based off of a high carb diet we don’t have that glucose interference we are not high carb so our metabolism does function differently than someone eating 50 60% of their diet of carbs um so think about that too when you’re thinking if you’re deficient in something or whatever like Jonathan said
If you have symptoms sure figure out what those symptoms are um but I just want to point that out that just because an RDA or you say like I have to have this many milligrams of XYZ vitamins and minerals doesn’t necessarily hold true for for us um I just wanted to to
Further what Jonathan was saying there that’s very helpful yeah appreciate that um this brings me to this this last little anecdote I have so you’ll see guys tonight um Sorry not tonight tomorrow night I’m on Carnival teamgb a live Q&A session with four or five other guys
Sometimes a girl as well um now Richard he’s another bodybuilder kind of guy um he now competes in Endurance Sports I believe he takes in around I believe it’s 10 times the amount of potassium that I do each day or it’s a significantly High but he weighs about 3/4 2/3 what I
Weigh then he drinks that much water as well so you know you you take in x amount of minerals in your body vitamins you drink that much more water you have to flush more away so tying together the food vitamins the minerals and the hydration together that’s why we just
Say listen to your appetite you know eat eat to satiation drink to First salt to taste you can’t really beat that that’s your your best bet outside of having some tissue mineral analysis and some kind of blood test um so that’s what I’d be looking at as well but yeah these
Numbers are all over the shop and there’s no absolute way to know I get in 200 milligrams of potass sorry magnesium per day in my diet by most people standards I should be deficient and be having heart attacks apparently not touch wood but yeah that’s for another
Day but yeah um that’s pretty much it I think do we have any last minute thoughts what I just going to say so when I I started the carnival diet I took supplements the fish oils and multivitamins and [ __ ] everything else um and then it got to the point
That I just forgot because I’m a busy Mom I don’t have time to remember to pop a pill and then I didn’t feel any different so I think what was the point in me taking it in the first place if I felt no [ __ ] different from not
Taking it now months later um and I still feel no different I might feel a little bit more tired but kids Christmas you know what I mean got stuff to do prepping for the big guy so I just think when he’s when um I can’t remember the
Chap’s name when he said that he felt a bit off when he didn’t take it one day and I think Nicole you said Placebo I think it is I think you’re telling yourself I didn’t take it today I feel like [ __ ] eventually your body you’ll forget about it and then you won’t feel
Like [ __ ] because I forgot countless times and I thought what’s what’s the point I don’t feel any different from when I took it to when I didn’t so I’m not going to waste my time popping pills when I can just eat more meat or have an extra egg and I feel
Fine so yeah listen to your body easy listen to your body that’s the hashtag of the stream eat more meat eat more meat have a steak have a [ __ ] steak love and an egg too [ __ ] it I said push Sophie maybe a bit of cheese it’s Christmas get have a bit of
Cheese in your to yeah go have a little bit of cheese at Christmas have a bit cheese board at Christmas the fancy [ __ ] that you don’t get normally yeah I love you Sophie come back I like this extra estrogen well that’s enough out of the ladies for now it’s time to get the
Testosterone back on of this yeah let’s get back on board yes yeah actually must must actually ask um Nicole are you having on um Sophie on your Channel with him at some point uh probably not this probably not this time unless she unless she wants to
Um I haven’t had a chance to reach out to anyone but uh Pim and Jamie and I are doing a live stream Thursday at 2m Eastern Standard Time which I think is 7 PM your time um if you are free I will send you the link we’re going to be
Talking about high fat versus high protein I think pimp picked the topic um and the differences between the two so if you’re if you’re free I’ll I’ll drop you the link after after the stream okay I wouldn’t be able to get on 4 7 I might
Be like half an hour late just cuz by the time the kids are in bed and I’m actually working that day so I’m on an extra long shift that day yeah I was telling Jonathan I was like oh because usually we stream at 400 PM Eastern
Standard time I was like oh this is like two hours early maybe Sophie will be able to join and I think he told me you might be 30 minutes late so that’s why I didn’t end up sending you the link because if we only it’s I’ll still send
You the link you can pop on um hopefully it’ll go a little more than an hour so it’ll be worth your worth your time all right excellent we’re probably going to wrap this up now guys um and as always buy all of my stuff buy all of
Drome stuff go to Nicole’s Channel and buy all of her stuff um then if you’re not sure if you’ve bought it or not do it again just to make sure um hit like on all of our videos leave Pleasant comments yeah remember I’m a gritty
Filthy animal um J is a nasty bit of work and Nicole is addicted to sugar I’m nice I’m just nothing yeah yeah he obviously can’t get anyone although he’s got a wife apparently but you missing I could write apparently about every single comment I get on YouTube
Sometimes I’m like oh that’s what it is apparently yeah yeah I think I won’t post any more guys I think it’s unsettling a lot of people um all that negativity it’s is void it’s voiding my channel as um being a pyor of informative content if you want entertainment definitely check
Out Nicole’s Channel an extra entertainment at Jerome’s definitely and even more at Sophie’s you get nothing there because I haven’t posted in ages but subscribe anyway you know Merry Christmas happy holidays everyone take care same
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Annually, I do a religious fast, I have called my. "JesusFast" We live in the middle of a forest in NW Wisconsin. When I break my fast it is at the earthly Birthday of my Mother who died ultimately from colon cancer at 69. Typically I lightly break the fast with some bone broth….then go right into carnivore for January. My internet & filming is sure something to be desired that is for sure as I am finally now documenting this years journey. No theatrical performances & definately not a Cecil B. deMille 😂 Doctors & health professionals "poo-poo" my decision because it depletes the body of muscle mass. We own a Pilates machine and use that on the daily to keep my muscles strong. Gotta admit….I am afraid to hear what Nicole has to say to me….🤔😉😘 I was working earlier….just got home. 🏡