Why Georges St-Pierre Quit Doing Cardio & Stopped Eating Breakfast: Full Transcript

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So George, I want to talk things that you've changed your perspective on over the last really 15-20 years. Like whether we come down to training philosophy, even nutrition, whether things like you know what you think all things. Like I love doing this kind of episode because it's just the evolution of thought. Things you used to think and then what you've changed your mind on. So you know, I'm hitting you between the eyes with this and I don't have any prep. So like what's something that you've changed your mind on? I got to go to one. I I used to do ice bath too often. I used to do ice bath after my training cuz I thought it was good for recovery. And it is good for recovery if you have if you want to lower the inflammation, I believe. However, most of fighter, most athlete in combat sport when they train a lot of time they train to increase their muscle mass. So if they they hit the a nice bath after, it's not the the best thing to do. It's actually going to be detrimental. You can go in a sauna after, which is a good thing. So that's one thing that I changed my mind. So now I use my ice bath first thing in the morning when I wake up. And only twice a day because I want like you mentioned about fasting, I want a shock. I want my body to be shocked. If you do it every day, you sort of get used to it. Twice twice a week. I use it twice a week because I want my body to be shocked. I don't want to be used to it. And back in that I did it quite too often. I I was getting so good at it. I I it's to a point that it it almost did not bother me. But you want that feeling, that stress, that I think it's important. And when you get out of it, especially when you do it in the morning, it's probably the most most uncomfortable thing you can do. When you get out of your warm cover and your bed and then you brush your teeth then you're like I got to go to my ice bath this morning. Then you do it. It's very not pleasant. But when you finish after a few minutes, you have a release of dopamine and you feel very good. It's very therapeutic for me. And that's

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very therapeutic for me. And that's the more the reason why I do it for therapeutic reason to feel good in my own skin. It's an interesting point to think about how if it gets easier, there's a physical adaptation that's occurring. But you're actually getting almost less mental benefit because it's like preserving the intensity of it so that it always sucks. You're not doing it so frequently that you're getting good at it. In a weird way that's kind of harder. Because it's like taking a break from the cold plunge then going back to it. You know it's going to suck extra bad. And it's more of a mental game then because you have to embrace that. It's it's going to suck hard. A cold plunge, a sauna, your endurance in the cold plunge or the sauna, which is by the way not good to do. You know, you don't want to do a a challenge to try to stay as long as you can. I don't advise nobody to do that. But what I'm saying is that the more you do it, the better you get at it. It's like anything, you know. So the the more ice bath you do, the best your ability to sustain that discomfort become, you know. So it's like anything else like a martial art, anything. So that I like to use ice bath for therapeutic reason. And if let's say I'm hurt or I I got inflammation, yeah, I could use it for to decrease my inflammation. But mainly I use it for therapeutic reason in the morning first thing in the morning. What are some other things you've changed your mind on? What about maybe even surrounding maybe even training philosophy? that's a good one. I um I don't really believe in cardio if you're a combat athlete. And this I get an argument with Firas all the time. I believe in efficiency. And people will ask me, "Why do you run then?" I sprint because of the benefits it gives me. I don't believe sprinting will increase my cardio. It I just believe that doing something as hard as I can for a small amount of time and taking a break and then repeating it

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and taking a break and then repeating it again and again, I think it has huge benefits for me, especially as you get older. And I've been sprinting for a long time. And I love the benefits it gives me. It might Like I don't do it for cardio purpose because I believe in fighting it's all about efficiency. Even though you're in better shape than me, but if I'm more efficient than you, you'll get tired before I do. And it's like that in every sport. Hockey, basketball, I don't care. I believe if you're an athlete, efficiency is number one goal. You focus on skill and technique and efficiency. Then of course, it's important to be in shape because if you're not in shape, you know, you're it's your fundamentals. If you're hurt or like but there's a level in which I believe that you have a 24 hour in the day. If you put a lot of time in your conditioning and not enough in your skill work you're not have a good return on your investment. I believe especially at the elite level all athlete at the elite level are have a top view to max. Maybe they can increase it a little bit. Maybe they can they bench two plate. Maybe they can if they work a little bit hard harder, they can bench two plate and a half. But I don't think that will make them better in their sport. You know what I mean? Make them might make them better at benching. But I don't think it translate. So all the training that I do, the conditioning that I do I think it's mostly for therapeutic reason and less for performance. Yeah. And if you look at the judo Olympic team in Japan, a lot of them they didn't do any conditioning. They only do judo and they're the best in the world. They're not like us, the Canadian and or American that that focus a lot on conditioning. They don't care about that. Of course, they might some of them might not have as as long as of a career than us. Cuz if you have

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as of a career than us. Cuz if you have a a car, you do your service on your car. It's important to to keep it for a long time. If you don't do your service on your car, it's going to go fast, but it's not going to you're not going to keep it for a long time. So the way I see my body, I use conditioning not to increase my performance, but to increase my longevity. Yes. One thing that you can do in the morning that can absolutely make a difference is have salt in the morning. I want to give you a quick takeaway before we even get into the science. Okay, salt can help get your energy up. It can help that whole process of manufacturing energy take a little bit of stress off the adrenals first thing in the morning. And one of the things that I do is I have electrolytes first thing in the morning. So I popped the link down below for my preferred electrolytes. It also gets you a free sample variety pack with any purchase when you use that link down below. It's called element drink lmnt. com / thomas. They have packets, but they also have cans. And their cans [clears throat] come in two forms, a 1, 000 mg sodium form or a 500 mg sodium form. I'm a fan of the 500. I like just getting a little bit of sodium, getting awake before I have my coffee because there's a lot of times when I have a little bit of electrolytes where I realize, oh, I didn't even need coffee this morning. So that link down below gets you that free sample variety pack with any purchase. So check them out down below. That's my mentality. Not everybody that agree on it. And I might change my mind at some point in my life. But that's something that I I used to do it for performance and then I realized I met guys Thomas that they were older than me and I was in much better shape than they were. And they beat me up so much. Like especially in Jiu-Jitsu, my instructor John Danaher. I'm in way better shape than him. If we go run or do any sport, I'm going to beat him in pretty much every sport. But if I remember when I was young in my prime, I was training with him in Jiu-Jitsu. He's a specialist in

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him in Jiu-Jitsu. He's a specialist in Jiu-Jitsu, my Jiu-Jitsu instructor. He was like beating me up like like there's nothing I could do. Like I was only trying to survive. Like he's so good. Not because he's stronger, faster or better athlete than me because he's he's got more skill, more knowledge. And I believe it's the same thing in pretty much every sport, you know. Specificity. And it Well, did you were you doing a lot of cardio before? Was that like during your career? Was it No. And I was sort of um not that I was ignorant, but I I thought that my sprint program without knowing the true benefits of why I was doing it thank God I was doing it. I thought it was mostly for my cardio because I was doing interval and I was thinking, oh, it's going to help me in my fight. It could help you a little bit if you're not in shape. But if you're already in shape, it's not going to give you if you do too much conditioning, it's not going to give you a good return on your invest investment. So I realized that it's better that I focus on martial art is my number one priority, sharpening my skills, you know, doing it in a very efficient way. And then because conditioning I'm already in shape. I think everything that I do outside of my martial art is just therapeutic to Yeah, for sure. make my body healthy for a longer career. So you've got you know, for example like someone like Nick Diaz who would be just he's an endurance guy, right? He's triathlon. He's an incredible triathlon athlete. How did that translate to his fighting? Was it just was it different because he I mean I would remember watching him and he would just like a little bit lower peak, but pressure. So because Nick Diaz and I know him very well. I've studied him very very well. Nick Diaz is a very good triathlete. And he can go hard, but for a very very long time.

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I can go much harder than Nick Diaz, but I cannot keep the same pace for as long as he does. But I can go I can reach a peak much higher than he does. So, it's like him he goes like this, me I'm going like this. So, when I fought him, I knew that I needed to use bursts of energy. Then it but I needed time to recuperate. And his style Nick Diaz is to be in your face for 25 minutes. Five round of five minutes for a championship. And he's in your face and he's taunting you and he's And if that's his game, he he's also playing a mind game. And he And then you feel sort of claustrophobic because he he's he's screaming profanity at you and he's this. Oh, yeah. And he's taunting you and this and and then you're like, "Man, there's nothing Everything I give him at my best shot and he he's not hurt. And he he keeps on going no matter what." And but I have learned that before the fight because I watched a lot of his fight, I was prepared. I knew that he was doing that for me. So, what I did is I I used certain period certain window time window in the fight to recuperate. So, while I was recuperating, I was in a position or a place that he couldn't hurt me. And when I got back into a scramble into a place where we both could hurt each other, I was exploding. And because I had a better I do have better adaptation to to be to create a higher burst of energy than he is, I'm more explosive. I believe that's what give me the edge. Because he couldn't match it. He couldn't match my pace because he was dancing my dance. I If I would have danced his dance, trying to keep up for a long time, he would have destroyed me. But I what I made the fight I made him fight my fight. So, how did you find time to recover when he's in your face all the time? Would you just have to take those moments of peak, blast them, and then take the take a few seconds? Either I use my footwork to stay away. When he come in, I stay out. But I was constantly making him think that I want

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constantly making him think that I want to attack, but I wasn't I didn't want to attack. I just wanted to Recover, yeah. make him react and and think of his defense. And I I was using certain grappling position where I got his back, where he cannot hit me, but I was on top of him and he I was like trying to recuperate while he was trying to stand back up, you know? And another thing too in fighting that people do do not understand is when you're fighting, it's If you're fighting a guy that is more athletic, faster than you, you want to kill his nervous system. And the way you do it is by making him flinch. And imagine we we play a tag game. Put your hand here. And every time I'm going to try it I'm going to move you try to take your hands off, okay? Well, you're going to kick my hand. Yeah. Look now what I'm going to do. You do it again. Yep. So, what I just did is that by making you flinch, you fatigue my nervous Your nervous system Yes, your nervous system is like a muscle it is going to fatigue. And the more I fatigue you, the more I will lower your reaction time. And that and your reset time. So, there I had a scientist that worked with us. It was my secret weapon at the time. He was measuring fighters speed and reaction time by frame. He was measuring the frame of the reaction. And I fought one time a a man called The Prodigy, B. J. Penn. The first time I fought him, I didn't have that guy that works with us. And I was trying to be first because I used to be always the fastest guy, the more athletic. So, I was trying to be first on B. J., but B. J. was faster than him. I remember the first time I threw a jab at him, he hit me and he was behind me. I was like, "What the hell? He's like this guy almost teleported himself. He was so fast." When he was in his prime, he was a nightmare. My first fight with him was very close. I ended up winning very small margin.

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small margin. And then I had a rematch with him. But when I had a rematch, I had that scientist that worked with us. And he gave me that information that B. J. Penn has the fastest reaction time of all the entire UFC UFC roster. And I was like, "Man, how can I beat him?" He's like, "You need to kill his reaction time. How do I do that?" He's like, "Make him flinch. Fake. Like make him react to things that that are not true because you're going to slow slow his reaction time." So, we B. J. turn turns out that he has a good reaction time, but a very slow reset time. A reset time is a little bit I would say like your muscle endurance. Okay. And the reaction time is like a your reaction like your your muscle explosion, you know? So, he was very fast to react, but it didn't take long that it sort of go very high high. So, then when it does come down, it Exactly. is yeah. That's why we when you watch his fight, when things goes well and like I mean right off the bat in the in beginning of the fight, nobody can match his speed. And you in his prime, he was a freaking nightmare. The best the most skilled fighter I have ever fought. He was unbelievable. Probably one of the best of all time, you know, like and so, when I had that information given to me, I adjust my strategy. And that's how I beat him the first the second time. Because I had the I had this information. Not so much because I was a better fighter in terms of skill, but I had information that was provided to me that I didn't have before. And so, I made the adjustment. So, what are some other things that you've you changed your mind on? Maybe even surrounding, you know, foundational training or or things like that. Uh one thing is when I I grew up here, the national sport is hockey. And we were taught that the boys they play hockey, you know, it's contact. It's a tough sport, you know, you skate. And you know, a a lot of the girls were doing gymnastics. And

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doing gymnastics. And almost none of the men were doing gymnastics because it was mostly a sport for predilected for women at the time. That's what the mentality. Big regret. I just wish I would have done gymnastics at a very young age. It would have developed my Because of the women or? Hm? It's a joke. I said because of the women or? [laughter] The the because of the Yeah, maybe at the time but because I I it would have developed my athletic ability. And and gymnastics is different for a woman than for a man. We use different apparel, but I started too late. I just wish I I could go back in time and tell a a young George go do some gymnastics. Because I the way I was training when I was a like a teenager, it was like a bench heavy bench press, squat. Yeah. And I thought that was the right way to do, but I changed my mind. Now I'm more into kinesthetics. Uh I use gymnastics exercise, track and field, sprinting, and things that are natural. If I had to choose only one sport for the rest of my life, one sport, or one exercise, it would be sprinting. Running as hard as I can. I think that that that's the most beneficial of of all. And it takes the smallest amount of time. However, is it's the easiest exercise that you can get hurt with. You need to do it the right way because you can pull an hamstring because it happens so fast. Yeah, we we sprinted yesterday with your your sprinting coach who was amazing. I learned more in 45 minutes with him than I have in like my entire track career in high school, right? It was crazy. But one of the things I found interesting is in there's like 30 minutes of warm-ups and drills for about 15 minutes of actual sprinting. Like he's really like very meticulous with mechanics and making sure the body is moving and the nervous system is on before you do that. the more explosive and intense is your training, the more you need to prepare for it. Because it's like a train. If a train hit a curve in a slow speed, it's okay. It's going to take the curve. But if it goes full out, he's going to derail. Your body is the

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he's going to derail. Your body is the same way. If you go full out and you don't have the right form, the right movement, you're going to hurt yourself. So, it's very very important. He always give me cues like Jean-Marie is like, "Hey, your your hips are are push with your hips, you know, like when the bi - the bicycle movement of sprinting, you know, like like use your arm. Don't focus only on your legs." And then stuff like cues and and that he gives me are very important because if you miss those cues, it happens very fast. You can pull pull an hamstring or like a muscle. It's very I notice it's very very mentally taxing. Like if you're really focusing and paying attention, you're you're like mentally you're sort of exhausted afterwards think - thinking of these mechanics to do it right. Uh at least for someone that doesn't sprint all the time, right? What about from a nutrition perspective, diet perspective? Like what is anything that's you've changed your mind on that you would have thought differently even 20 year 20 years ago? Uh Maybe more like 15 15 years ago. Yeah, one thing that I changed my mind on diet is I think for me it's more important of when you eat than what you eat Hm. for in terms of performance. But in terms of if you're in a deficit, like you cut weight or you uh you know, you're doing a fast, now it's the opposite. It's more important what you eat than when you eat. Yeah. So, I think for it's very important to consider the the reason why why you why, you know, like I If it's for performance, I believe you can have an empty stomach and have a great performance, you know? Of course, if you don't eat for three days, not good. But but if you you eat the night before and you wake up in the morning, you you skip a meal, you're still going to be able to perform. No problem. I think so. For most people Anyway, for for myself, 100%. But if let's say I I'm I'm doing a I I cut weight and I depleted all my mineral, my water, and now I need to rehydrate for a fight, and I have 24

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rehydrate for a fight, and I have 24 hours, now it's very important to consider what I ate. Yeah. You know what I mean? That when it become when I'm in the deficit, it become crucial. That's a good point. What do you I mean, what would you have said to yourself 10 years ago if uh if someone told you that Georges St-Pierre in 10 years would be doing 3-day fasts relatively frequently? I would not have understand the reason why. Uh but if I could go back in time, I would have tell the young Georges to use fasting, especially for recuperation or when you had a surgery, an injury, or something that is bothering you. Jump on a 3-day fast, it will help you to dissipate the inflammation and target the area to to heal it. What is uh What about from a like a even carbohydrate perspective? Has has your carbohydrate level always been uh decently high when you're not fasting? Like or or is it I There's thing what I was doing in my diet, I remember when I was competing, I was giving myself a month. A month before the fight, I didn't have dessert. You know, normally I like to to eat sugar, but a month before the fight I don't have dessert. And the reason why I don't have dessert because I have a fight. So it was a little sacrifice that I was doing. And the week of the fight I was, you know, trying to cut the carbs, trying to lower my amount of carbs, and uh drink a lot of water, so I evacuate a lot of the water. And the day before the fight, now I I start to slow down, diminish the amount of water that I put, and I hit the sauna the day of the weigh-in, and that's how I was cutting my weight. I I never cut a lot of weight because I always prioritize my my uh health over performance. I I believe a lot of guys they cut too much weight. They cut over like 30 lb, it's insane. And I think it's bad for your brain, and you're more prone to get

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brain, and you're more prone to get concussed if you're dehydrated. So, would you still cut weight today the same way that you would cut weight at the peak of your career? No, I I would have changed because I found out with also that I was doing something wrong. I was cutting the salt, too. I was cut like the day of the weigh-in, I was cutting the carbs and the salt. You I don't think you need to cut the salt as well. I think you can cut the salt the right before when you you, you know, you hit the sauna and everything, but I That was a one of the mistake that I was doing. Yeah, you can hyper-hydrate and not cut salt and have a similar effect. Ah, the see This I didn't know. strategies where you uh you know, cuz that's the most dangerous aspect, right? Like I've I've often talked about uh even in like with bodybuilding if it's arguably the most dangerous part of bodybuilding isn't the steroids, isn't the things that are used, it's the diuretics and the the weight cutting. It's the dropping of the uh you know, the massive water water load or water drop and then repletes. Those are so hard on the system, right? And that's arguably the same with combat sports. Obviously, you guys are probably not I'm sure there's people that are using diuretics, too. Oh, yeah, for sure. Yeah. I mean, that's So, you know, that that's the most dangerous part of of you know, and I'm sure combat sports are using these diuretics, too, right? So, it's these major major just changes in minerals. And then one last thing I'm curious what you've changed your perspective on before we kind of wrap up with it. Uh regards to supplementation, like what were you supplementing then in terms of, you know, whey protein, collagen, this and that versus like what do you take now? I I think most of people they want the magic pill, you know, to make them perform well. They want to have something, but I think it's an illusion. There's really nothing that going to make you Superman. Yeah. You need to train, you need to look at what you eat to burn more than you consume, so to speak. Need to have a

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you consume, so to speak. Need to have a healthy lifestyle. And that require discipline, and the truth is not very sexy. And in terms of supplementation, it's a business, you know, like like I have a company of supplementation, Warrior, that it's animal organs, liver and heart. And it will help you if you have like a deficient deficient things in your body that If you have things that you're missing in your body. But it's not going to make you Superman if you have an unhealthy lifestyle. You know what I mean? And that's the problem. Everything that is a fast track you need to pay for it later. Uh Even if we talk about like performance-enhancing drug, I know of guy they were very strong when they were taking it, but everything that goes up At one point, it goes down. Now they're in depression. They they their life is upside down because it has also an effect on your behavior. It's insane. So I I You know, I I think supplementation is important if you take it for what it is, if you're missing out certain nutri - nutrient in in your life. But I I don't think it's going to make you Superman. I agree. I don't think there's no magic pill, you know? It could give you a twist like uh creatine, I love it. It helps me gain a little bit of mass. It makes I feel it makes me a little bit more explosive in in the beginning of my set. Um but there's nothing that I have tried that makes me Superman. You know what I mean? Like Yeah, my my heart and liver supplement help me if I have a a deficit deficit in in nutrient. It will help me and it keep me sharp, makes me sure that I go above the line. I got everything I need in my body. But if I would have unhealthy lifestyle it would not have help me that much. No, I'm with you. What um Vitamin D same thing, but I believe the best way to get

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thing, but I believe the best way to get vitamin D is the sun, right? I have Yeah, I have theories on vitamin D. We could talk about like I feel like synthetic vitamin D could be detrimental. Like taking a synthetic vitamin D, it's a hormone, right? So, um I've always been a fan of like cod liver oil. Use cod liver oil cuz it's a bioavailable form of vitamin D coming from the fish along with the bioavailable A. I've I've pissed a lot of people off by talking about that because they've like vitamin D is the one thing you should It's still synthetic. That's a synthetic hormone that you're essentially taking, and I have qualms about it. I don't think it's bad for people that are in regions that don't get a lot of sunlight. I think it's a net positive. But anyway, don't get me going on that. But yeah, I I prefer cod liver oil for that. And I feel like supplements are this thing where uh I enjoy experimenting with different things, but if you don't have the foundation, if you don't have the baseline it's definitely not going to make up for these massive things. But specifically with creatine were you using creatine during a lot of your career? Cuz I mean, creatine was still NSF certified, like you could use it in sport, right? Uh Yeah, it's it's legal. I never use anything that was illegal. I've never used any perform drug performance-enhancing drug. But creatine, I use it in my last fight against Michael Bisping because I was trying to put on the weight. Uh it did help me put on weight. But in the preparation of that fight, I got sick because I was forcing myself to eat too much and everything, and that's when I developed my my also colitis issue. Yeah, interesting. So now but the creatine doesn't seem to give you any negative effects now, right? You notice I mean, I think more so It's all positive. I I feel Yeah, and and I don't compete, so I don't have to cut weight and be in a certain weight class. So, for me it's good right now. Now I'm taking creatine right now. It's great for me. And I advise people to investigate on it because it might help them as well. Yeah, man. It's not going to make you Superman, but it might help you. No, I mean, bang for the buck, man. Caffeine and creatine are probably the two most like ergogenic uh studied ergogenic aids that are NSF certified that are are legal in sport, and they honestly have the biggest

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and they honestly have the biggest impact. So, it just so happens that like the cheapest, most basic like the only other one that I would add to that for like the basic basics, maybe magnesium as a mineral and glycine cuz glycine has just such a massive recovery effect. Uh There's also things that I I was advised to take, and I want to know your opinion. Zinc in the morn in in my first meal, and magnesium before I go to bed, right? To to relax the muscle. Magnesium, 100% bar none. Magnesium glycinate or magnesium malate before bed, 100%. That is like the one supplement I won't live without. I will live without creatine, I'll live without my coffee, I won't live without magnesium. That is so important for my sleep, for my bowel movements, for uh nervous system. It's just our soil is depleted. We're not getting magnesium the way we used to. And also I got to add whey protein sometime when I have a chance where after our training, if if I'm not hungry enough to to eat but I want I need to get something in my body, I like to get a shake. And I have a question. Does it matter when you eat after a training, or it doesn't matter? You can eat like 5 hours after, or it it needs to be immediately? What is the Yeah, there was a cool study at the end of 2023 that I just like get on my nutrient my journal high horse here. It was probably one of the most fascinating studies, essentially demonstrating that um A, it doesn't really matter when when you have your protein as long as you're getting enough within a 24-hour period of time after your workout. Um the only thing that matters is if you are trying to restore muscle glycogen. Okay, that's a big if because a lot of people you don't deplete all your muscle glycogen, especially weight training. There's a new study about 2 months ago that showed we barely deplete any glycogen when we weight train. It's not as much as like going and training for 2 hours combat sport. It's different. But like if you were trying to replete glycogen, then carbohydrate timing matters, but not protein timing. Carbohydrate timing matters, you want to get it within 2 hours. Protein timing it actually peaks at 24 hours, your protein synthesis, and then slowly

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protein synthesis, and then slowly declines. You actually have about 48 hours of really heightened protein synthesis. So that's why like if you worked out in the morning and you're like, "Oh, I got to get my protein right afterwards, but I actually want to fast." I would prefer to fast. And then what you can do is the the December 2023 study was probably my favorite study of all time. They used doubly labeled uh isotopes where they were able to find that protein, if you had 100 plus grams of protein in one sitting, you would still absorb it just fine. It would just absorb over a longer period of time. So that's what that tells us is you and I could train in the morning. We could absolutely go without protein and fast the rest of the day, and then we could have 150 grams of protein at dinner, and that protein would all still go the same way it would as if we had it over three separate protein boluses. I thought we needed to take our our protein shake or anything like immediately after training to have a optimal recovery, but that's crazy. That's very interesting. definitely the school of thought up until a few years ago. Yeah, that's I've had Dr. Mike Ormsbee, like one of the leading researchers from Florida State University. I should introduce you guys. Uh he's got a cool performance lab in Florida, but it's it absolutely changes the game because it liberates you from that feeling of oh, I need to have my protein cuz yeah, there's a lot of times where like I'm fasting, say a 24-hour fast, I have a really good workout, and I'm like, there's no way I would want to have a protein shake. I want to keep this going. I want to keep this fat burning going. I want to keep this um so it liberated a lot of people, um especially the intermittent fasting community where it was answering a lot of questions, where all these people that fast, like, how do you have so much muscle? Like, I'm telling you, like it you can eat in one meal. You can eat one meal a day and just have 150 grams of protein, and I promise you you will absorb it. And they use It would absorb, but that long period of time. Yeah, so they use uh when when they use a an isotope, a doubly labeled, they're essentially a they're literally able to radioactive isotope label and watch the protein on a scan move in the body. Watch the leucine move. So they were able to look at these people, feed them

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able to look at these people, feed them 150 grams protein or 100 plus grams, and then watch on a scan where the protein's going. And they would absorb all of it. As a matter of fact, it actually increased synthesis by having it in a large amount. So it was just like the whole community just pivoted and had to say like the scientific community, the bros can still kind of have their thing, but the scientific community was like, "No, guys, like fasting works. You could eat this in one meal. You don't have to eat right after a workout. You could get all your protein later in the day. Uh you know, the most important thing is is energy balance, like making sure you're getting enough fuel, calories, maybe not. But the thing is enough fuel and enough protein. When you have it is much less important in terms of post-workout. Pre-workout, that's a different story. Uh definitely don't need protein pre-workout. And then there's out of Andrew Koutnik's lab, you absolutely positively 100 Never say 100%. 99% do not need carbohydrates prior to training for maximum performance. Ah, yeah. It was a belief, oh, you need to your carbs to burn. I mean, yeah. You need your carbs to burn and your shake immediately after. You think about like what's you have like a teaspoon or two of blood sugar in your bloodstream after you eat carbohydrates. Like most of it is going into glycogen. So it doesn't make sense that you would have carbohydrates for training when it's barely giving you any immediate fuel. Most of the fuel you're pulling from is stored in your muscles and your liver. So anyway, I get passionate about No, it's very interesting. Wow. So then, where can everyone find you? I'm super excited about like the the path and stuff that you're doing with that. I think that's going to be okay. Yeah, it's called you go on the path by gsp. com. It's a program I mean, not a program, many programs that I give to people that are uh not professional athlete. They're they work, for example, 9 to 5 average people. They they want to train because they want to learn martial art or they want to increase their level of fitness or just lose weight. We have program, and it's like a an encyclopedia, but

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and it's like a an encyclopedia, but instead of being a book, it's videos, tutorial where I guide them with my partner Eric Owings how to how they can keep up and and train like we we tell them to do. It's very very interesting. things up. So if they want to learn about that, we teach them exercise, a lot of some martial arts stuff. We try to Basically, we teach you how you can be fitter, but we're also trying to convince you to practice some kind of martial arts in the same time. Well, I'll link out to all that stuff down below, man. And appreciate it, brother. Thank you very much. Thank you, Thomas.