WEBVTT NOTE This file was generated by Descript 00:00:05.674 --> 00:00:09.364 Lindsay: Welcome, welcome to the Lifting Lindsay Podcast. 00:00:09.484 --> 00:00:11.164 I feel like it's been a while, guys. 00:00:11.584 --> 00:00:14.614 I'm so glad that everybody seemed to really, really 00:00:14.619 --> 00:00:16.834 enjoy that creatine episode. 00:00:17.104 --> 00:00:18.544 That was the last episode. 00:00:18.784 --> 00:00:25.894 If you haven't had a chance to listen to it and you've had any questions, concerns, 00:00:25.924 --> 00:00:27.904 wondering if you should take creatine. 00:00:28.294 --> 00:00:33.124 I would definitely go ahead and give that episode a listen. 00:00:33.764 --> 00:00:36.104 Today we're actually gonna be talking about muscle loss. 00:00:37.079 --> 00:00:43.559 And the rate of muscle loss and what causes atrophy. 00:00:44.189 --> 00:00:49.649 So this question came up recently on Instagram because I was 00:00:49.649 --> 00:00:53.279 talking about everything that's going on with me right now. 00:00:53.969 --> 00:01:00.719 Now in the past, I have made it very clear like, look guys, one, two weeks of not 00:01:00.719 --> 00:01:03.479 lifting, you're not losing muscle tissue. 00:01:03.479 --> 00:01:05.219 Like, don't, don't worry about it. 00:01:05.219 --> 00:01:05.969 Calm down. 00:01:05.969 --> 00:01:07.079 You're gonna be just fine. 00:01:07.079 --> 00:01:07.439 Right. 00:01:07.799 --> 00:01:12.149 Because there are a lot of accounts out there that sometimes I feel like, 00:01:12.204 --> 00:01:18.714 maybe the influencer knows just enough to kind of do damage and scare people 00:01:18.984 --> 00:01:21.264 without giving like full context. 00:01:21.264 --> 00:01:25.804 They don't know enough, to be able to really educate people. 00:01:25.809 --> 00:01:28.264 So I've had so many women. 00:01:29.119 --> 00:01:32.059 As they've been going on vacations and summertime's coming up. 00:01:32.299 --> 00:01:37.099 I mean, we still got a few more months, but I'm definitely looking forward to it. 00:01:37.254 --> 00:01:39.979 It's, it's, it's in the near future. 00:01:40.429 --> 00:01:43.789 And when people start going on vacations, oh, we, we have um, 00:01:44.029 --> 00:01:45.199 we have spring break coming up. 00:01:45.199 --> 00:01:48.469 People start going on vacations and they get scared 'cause they're like, well. 00:01:49.189 --> 00:01:50.119 What do you do? 00:01:50.149 --> 00:01:51.709 Do you just bring bands? 00:01:51.709 --> 00:01:54.799 Like, how can we prevent muscle loss? 00:01:54.799 --> 00:01:57.859 And they're, they're nervous and scared because they have worked 00:01:57.859 --> 00:02:02.569 so hard to earn that muscle. 00:02:02.569 --> 00:02:03.949 So I totally get it. 00:02:03.954 --> 00:02:08.014 But I'm always very quick to say, look guys, one to two weeks 00:02:08.209 --> 00:02:10.219 and we're really not seeing. 00:02:11.434 --> 00:02:15.124 Muscle loss when people go from lifting weights to not lifting weights. 00:02:15.694 --> 00:02:24.184 But, but, but, but I do want to dive a little bit more into this because if 00:02:24.184 --> 00:02:31.804 you think about all of the things that go into building muscle, then pretty 00:02:31.804 --> 00:02:37.669 much doing the opposite is what's going to cause atrophy, but so we're gonna 00:02:37.669 --> 00:02:40.339 be talking about nutrition and protein. 00:02:40.339 --> 00:02:44.569 We're gonna be talking about training, complete D training versus lowering 00:02:44.569 --> 00:02:50.509 volume, and we're gonna be talking about daily activities because all of these 00:02:50.509 --> 00:03:00.874 can on a gradient, be able to show us how much muscle loss and maybe at what 00:03:00.904 --> 00:03:03.244 rate we're going to experience it. 00:03:03.994 --> 00:03:05.824 Um, so I'm, I'm gonna be talking about. 00:03:06.694 --> 00:03:14.164 What is muscle loss too, like even defining, um, muscle hypertrophy. 00:03:14.494 --> 00:03:20.074 So we're gonna be talking about my fibular versus sarcoplasmic because I 00:03:20.079 --> 00:03:24.454 feel like that's gonna open your eyes to maybe what you're seeing and feeling, 00:03:24.544 --> 00:03:29.404 and so can kind of calm you down and you're not scared about this process. 00:03:29.794 --> 00:03:33.454 And then we're also, we're gonna end the discussion with 00:03:33.484 --> 00:03:34.924 talking about muscle memory. 00:03:35.884 --> 00:03:39.244 Although there are debates as to the actual mechanisms of it, 00:03:39.244 --> 00:03:41.674 we do know that this exists. 00:03:41.679 --> 00:03:47.854 So I'm just gonna kind of go over what do we know about, about muscle memory? 00:03:47.914 --> 00:03:49.204 What are we seeing? 00:03:50.289 --> 00:03:54.279 And so why we probably shouldn't fear about things like this, you know? 00:03:54.819 --> 00:03:55.659 I get it though. 00:03:56.469 --> 00:03:57.069 I get it. 00:03:57.429 --> 00:04:00.579 I am not an easy muscle gainer. 00:04:00.669 --> 00:04:08.109 I have to work really, really hard for any bit of muscle that I get. 00:04:08.109 --> 00:04:13.989 So I understand, um, not wanting to see that, that loss. 00:04:14.874 --> 00:04:18.624 But I also understand the big picture and, and so I'm, I'm 00:04:18.624 --> 00:04:19.704 really not scared about it. 00:04:21.084 --> 00:04:25.134 Now, how this all came about, this topic came about recently. 00:04:25.344 --> 00:04:31.204 I, because I got a question, somebody, um, asking me, well, you said that, 00:04:31.264 --> 00:04:34.864 you know, a week off of training, you're not gonna lose muscle, but then 00:04:34.864 --> 00:04:36.964 you just barely said you lost muscle. 00:04:36.964 --> 00:04:37.594 So. 00:04:38.074 --> 00:04:41.014 I'm hearing conflicting messages. 00:04:41.254 --> 00:04:42.814 That was the message that I got. 00:04:43.244 --> 00:04:47.594 Let me tell you the story that I was telling on Instagram and then we're gonna 00:04:47.594 --> 00:04:55.154 go over, like I said, the, the different types of maybe muscle loss that we're 00:04:55.154 --> 00:05:02.834 seeing, or not muscle loss, and then what affects it to a greater degree. 00:05:03.854 --> 00:05:10.694 So I was sharing that I am 11 weeks pregnant now. 00:05:10.694 --> 00:05:16.904 I have taken about three and a half weeks off of training, and for those of you 00:05:16.904 --> 00:05:21.224 who haven't, uh, listened to my Instagram stories, I'll just kind of share briefly. 00:05:21.539 --> 00:05:22.439 What happened? 00:05:22.469 --> 00:05:28.259 So a few, three and a half weeks ago, we found out two things. 00:05:28.259 --> 00:05:32.879 We found out, um, that we had lost one of the twins and 00:05:33.209 --> 00:05:36.239 that I had some, a hemorrhage. 00:05:37.139 --> 00:05:44.939 And so because of that, they put me on pelvic rest and their first 00:05:44.939 --> 00:05:48.599 instructions because there can be varying degrees of what that means, right? 00:05:48.809 --> 00:05:56.464 But their first instructions were just absolutely no working out of any kind. 00:05:56.464 --> 00:06:02.224 No cardio, no, you know, no speed walking, none of that. 00:06:02.704 --> 00:06:07.684 They said you don't need to be on bedrest per se, but you've just got 00:06:07.684 --> 00:06:09.634 to really lay low kind of thing. 00:06:10.144 --> 00:06:13.354 Well, the, the miscarriage hit me really hard. 00:06:13.354 --> 00:06:15.574 That was our sixth miscarriage. 00:06:15.574 --> 00:06:20.434 And, and it also, I was just so excited about the twins. 00:06:21.109 --> 00:06:26.329 That just, that just really kind of put me in mourning and, and then taking 00:06:26.329 --> 00:06:30.409 away the very thing that would help me through a hard time, you know, 00:06:30.414 --> 00:06:36.059 lifting weights and, but I understood I, I needed to heal but that was a 00:06:36.059 --> 00:06:38.459 hard few days and I honestly laid 00:06:39.284 --> 00:06:40.094 pretty low. 00:06:40.094 --> 00:06:45.554 I barely got any steps in, just did bare minimum. 00:06:45.554 --> 00:06:50.624 And, and keep in mind guys, I was going from, you know, steps, 00:06:50.684 --> 00:06:52.274 averaging like 12,000 steps. 00:06:52.324 --> 00:06:59.794 And so going from, you know, 12,000 plus steps to um, just. 00:07:00.754 --> 00:07:04.894 physically and em, and emotionally going through this, this loss and, 00:07:05.134 --> 00:07:10.204 and now pelvic rest and, and it just kind of hit me pretty hard. 00:07:10.204 --> 00:07:17.884 And anyway, so I, um, went from that to the first few days, you know, 00:07:18.034 --> 00:07:20.074 barely even like a thousand steps. 00:07:20.074 --> 00:07:24.724 And then I got hit by this awful, awful cold. 00:07:25.204 --> 00:07:31.084 And you know how they always joke around about how men, like it's like a cold 00:07:31.084 --> 00:07:32.704 and it puts 'em into bed for weeks. 00:07:32.704 --> 00:07:33.334 Like that's me. 00:07:33.984 --> 00:07:35.644 That is literally me. 00:07:35.884 --> 00:07:38.434 Every time somebody jokes around about that and they're like, 00:07:38.464 --> 00:07:39.904 and he was just a little cold. 00:07:39.904 --> 00:07:45.694 I'm like, no, I get it though because my sinuses don't drain very well. 00:07:45.699 --> 00:07:49.624 So it always turns into a massive infection and it's 00:07:49.624 --> 00:07:51.934 like miserable with headaches. 00:07:52.264 --> 00:08:01.249 And this time it like put me between the nausea and the weakness and feeling super 00:08:01.254 --> 00:08:04.699 sick from the pregnancy plus the cold. 00:08:04.729 --> 00:08:10.279 I was in bed all week and so barely getting a thousand steps. 00:08:10.639 --> 00:08:11.929 Um, and then I. 00:08:12.649 --> 00:08:18.409 I started getting massive migraines and I was just so grateful that Alex worked 00:08:18.409 --> 00:08:22.999 from home and that we had a community around us that when they found out about 00:08:22.999 --> 00:08:27.679 the miscarriage, just swooped in and family and friends, just taking care 00:08:27.679 --> 00:08:34.924 of us and stopping by and bringing us just, food and flowers, but mostly food. 00:08:34.924 --> 00:08:40.234 'cause I love food and I need food and I couldn't, I really, uh, was 00:08:40.234 --> 00:08:44.494 going through the fruit aversions too, so I couldn't make meals, but I 00:08:44.494 --> 00:08:46.564 couldn't eat very many meals either. 00:08:46.569 --> 00:08:50.794 And I was living off of toast and honey and butter. 00:08:51.064 --> 00:08:52.474 That was pretty much it. 00:08:52.684 --> 00:08:59.314 Major aversions to protein, just any kind of food with any nutrient in it. 00:08:59.314 --> 00:09:05.224 Pretty much just nutrient food aversions is what I was dealing with. 00:09:05.644 --> 00:09:10.294 And it's so funny 'cause you have these ideas of, you know, I don't, I have 00:09:10.294 --> 00:09:16.309 no memory of my previous pregnancies being like this, and I've even asked 00:09:16.309 --> 00:09:18.259 Alex like, do I just not remember? 00:09:18.409 --> 00:09:20.989 It's like a gift from God being like, well, she's not gonna have another 00:09:20.994 --> 00:09:23.269 one if she remembers, well, I'm just gonna wipe that clean, right? 00:09:23.319 --> 00:09:29.814 As they talk a lot about the, the major endorphins, post pregnancy, 00:09:29.814 --> 00:09:33.474 it's almost like this clearing out process of any of the hard right. 00:09:33.834 --> 00:09:37.999 Um, but anyway, so I asked Alex and he goes, no, no, no. 00:09:38.004 --> 00:09:39.984 This pregnancy has been very different. 00:09:40.014 --> 00:09:46.164 You know, with, um, he said, Hazel, you had some warning sickness for a 00:09:46.169 --> 00:09:48.744 few hours and then you were fine link. 00:09:48.744 --> 00:09:52.524 There was barely even that you continue to lift. 00:09:52.524 --> 00:09:54.804 He's like, this one is wild because. 00:09:55.449 --> 00:09:56.109 This one. 00:09:56.139 --> 00:10:00.579 It wasn't just nausea and morning sickness. 00:10:00.579 --> 00:10:01.299 It was like all day. 00:10:02.739 --> 00:10:07.029 So, you know, you just don't know how things are going to affect you. 00:10:07.029 --> 00:10:10.539 And, and I wa was planning, this was not my plan. 00:10:11.079 --> 00:10:12.879 I had, I had great plan. 00:10:12.909 --> 00:10:14.199 It was an amazing plan. 00:10:14.204 --> 00:10:17.349 I think, I think God needs to listen to my plans a little bit more often because 00:10:18.384 --> 00:10:24.219 I, I, it was just gonna, I was gonna be rocking this, but reality hits and that 00:10:24.219 --> 00:10:25.719 it doesn't always turn out that way. 00:10:25.719 --> 00:10:30.519 And I had to prac practice being mentally flexible and, and. 00:10:31.629 --> 00:10:38.229 And what I mean by that is there'd be like some pity party moments in bed. 00:10:38.349 --> 00:10:41.799 'cause I was just like sick of being in bed and then there were just like, 00:10:41.859 --> 00:10:44.439 I was overwhelmed with gratitude and then I'm like, no, and you 00:10:44.439 --> 00:10:47.889 gotta be mentally flexible, Lindsay, this is a great time to practice. 00:10:48.189 --> 00:10:51.094 Like all of these, principles you love studying. 00:10:51.094 --> 00:10:54.514 And I'd go from that and then I'd go back to my part pity party and it's 00:10:54.514 --> 00:10:57.039 like, you know, it's all over the board, but I'm like, Hey look, I was, 00:10:57.214 --> 00:11:02.584 I was trying, I'm trying to, you know, practice and work through the fact that 00:11:02.589 --> 00:11:07.234 this was pregnancy was not going had as I had experienced before and stuff. 00:11:07.239 --> 00:11:13.504 But, but anyways, so it turns out there was just one thing after another. 00:11:13.504 --> 00:11:18.184 I started having some massive migraines that actually kept me in bed too. 00:11:19.059 --> 00:11:26.229 And pretty soon before I know it, three and a half weeks have gone by and I 00:11:26.229 --> 00:11:37.269 have been most bedridden eating, barely, like just, just whatever it was that 00:11:37.274 --> 00:11:40.929 I could keep down that sounded good. 00:11:41.229 --> 00:11:45.069 And, um, so it. 00:11:45.609 --> 00:11:52.839 Definitely it was not, you know, working out, getting steps, um, not eating my 00:11:52.839 --> 00:11:56.619 usual nutrient dense and protein foods. 00:11:57.069 --> 00:12:00.489 It was just, I was in pure survival. 00:12:00.489 --> 00:12:01.359 That was it. 00:12:01.989 --> 00:12:02.589 That was it. 00:12:02.589 --> 00:12:04.629 That's just like all I, I've been focusing on. 00:12:05.529 --> 00:12:09.609 So I was sharing this in stories that, uh, it's been interesting 00:12:09.609 --> 00:12:13.689 'cause on last Friday I got the go ahead to start, you know, 00:12:14.229 --> 00:12:17.079 incorporating lower body workouts again. 00:12:17.349 --> 00:12:21.429 Just making sure I didn't do really, really heavy deadlift or squats 00:12:21.819 --> 00:12:24.819 to put a lot of pressure on the pelvic floor as I continue to heal. 00:12:25.069 --> 00:12:29.119 But that was really exciting and I had just some, honestly, 00:12:29.119 --> 00:12:33.414 today, Monday, this is March 25th. 00:12:33.889 --> 00:12:40.969 This has been the first day in two months. 00:12:42.019 --> 00:12:46.729 That, well, maybe like a month and a half that I've actually like, woke up 00:12:46.729 --> 00:12:51.199 not feeling just crummy, just sick. 00:12:52.009 --> 00:12:53.989 And so that was really exciting. 00:12:53.989 --> 00:12:55.009 But then there's this problem. 00:12:55.009 --> 00:12:59.809 I'm like, oh, but if I'm not sick, then, you know, there's that worry 00:12:59.809 --> 00:13:04.939 of of, 'cause we have lost, uh, a lot of, had a lot of miscarriages around. 00:13:05.824 --> 00:13:06.844 11 to 13 weeks. 00:13:06.844 --> 00:13:09.304 So, so we're always a bit nervous about that. 00:13:09.304 --> 00:13:11.014 But anyways, today has been a great day. 00:13:11.014 --> 00:13:14.374 I was able to wake up, have high energy, so I was able to get 00:13:14.374 --> 00:13:16.984 into the gym and, and work out. 00:13:17.344 --> 00:13:24.034 But I was sharing on stories, you know, I go from being very active, feeling very, 00:13:24.039 --> 00:13:33.620 very strong to getting out of breath, just getting on my my walking pad barely 00:13:33.620 --> 00:13:41.660 walking like this has been, this has been definitely a practice in, in flexibility 00:13:41.665 --> 00:13:50.100 and, but anyway, so, um, I was sharing in Instagram stories that, it's interesting 00:13:50.100 --> 00:13:57.990 because my weight has stayed the same, but my body composition has greatly changed. 00:13:58.800 --> 00:14:08.580 So I have seen an increase in body fat and a decrease in muscle size. 00:14:09.690 --> 00:14:16.290 So I, as, as I share these things, I just really want to make it 00:14:16.290 --> 00:14:18.630 clear that I'm, I really do. 00:14:19.155 --> 00:14:20.325 This is just factual. 00:14:20.325 --> 00:14:22.335 I'm, I'm pregnant guys. 00:14:22.335 --> 00:14:23.415 I understand that. 00:14:23.745 --> 00:14:26.445 I'm, I love the process. 00:14:26.445 --> 00:14:27.375 I love being fit. 00:14:27.375 --> 00:14:28.245 I love being strong. 00:14:28.275 --> 00:14:29.805 I've been doing this for a while. 00:14:30.615 --> 00:14:31.695 I feel like I'm getting older. 00:14:31.725 --> 00:14:36.795 Like I feel like my, my priorities are just, they're just different. 00:14:36.825 --> 00:14:38.235 They're, I, I don't know. 00:14:38.235 --> 00:14:39.915 To me, I'm like, this is a gain. 00:14:39.975 --> 00:14:41.475 This is 100% a gain. 00:14:41.835 --> 00:14:44.415 Women have messaged me saying, well, do you feel like, you know, 00:14:44.625 --> 00:14:46.515 are you worried that you've lost? 00:14:46.845 --> 00:14:48.015 I'm like, I've lost. 00:14:48.450 --> 00:14:53.250 Nothing but I, I've gained a baby. 00:14:53.250 --> 00:14:54.840 I've gained everything. 00:14:55.710 --> 00:14:59.700 So I don't look at this as a loss. 00:15:00.390 --> 00:15:03.075 I also look at it as a wonderful opportunity to practice 00:15:03.385 --> 00:15:06.725 flexibility and accepting. 00:15:07.710 --> 00:15:14.340 My body in all stages and being flexible with a, I, I've said this many, many 00:15:14.340 --> 00:15:21.780 times, I really do believe that women's bodies are meant to alter and change 00:15:21.780 --> 00:15:23.910 and, and it happens once a month. 00:15:23.910 --> 00:15:27.330 You know, we feel bloated, then we feel only, they just, they're, 00:15:27.390 --> 00:15:32.070 they're, they're just, we've got to practice and, and be more, I feel 00:15:32.070 --> 00:15:36.870 like accepting of the fluidity of. 00:15:37.165 --> 00:15:42.235 The process in our bodies and, but also of pregnancy. 00:15:42.715 --> 00:15:47.575 Um, it's, to me, it, it's such a gain. 00:15:48.470 --> 00:15:49.945 I've, I've lost nothing. 00:15:51.015 --> 00:15:55.605 So when I discuss things like this of like my body composition has changed, 00:15:56.145 --> 00:15:58.125 I'm not like, how can I get back? 00:15:58.130 --> 00:16:02.445 It's like, like I still have like two more trimesters, like I'm not 00:16:02.445 --> 00:16:09.735 getting back and anytime soon, and that's not where my mental energy 00:16:09.735 --> 00:16:13.875 should even remotely be, right? 00:16:13.875 --> 00:16:18.675 There are some times when, when life happens and. 00:16:19.080 --> 00:16:22.380 I'm not talking about pregnancy or I'm talking about anything like 00:16:23.160 --> 00:16:25.800 there's a loss of a loved one. 00:16:25.800 --> 00:16:31.920 There's, there's a traumatic experience, there's a, you know, a loss of a future 00:16:31.920 --> 00:16:38.700 that you thought you'd have and now you're going through a mourning that of, 00:16:38.790 --> 00:16:45.840 of acceptance, any type of life change. 00:16:46.170 --> 00:16:46.740 Um. 00:16:47.250 --> 00:16:54.120 I think should help us practice being mentally, emotionally, 00:16:54.150 --> 00:16:56.550 and physically flexible. 00:16:56.550 --> 00:17:01.680 There are times where I'm gonna look leaner, and then there's gonna 00:17:01.680 --> 00:17:07.230 be other times where I'm like, ah, I feel a pull of, oh, keep 00:17:07.230 --> 00:17:09.420 going to the gym, stay strong. 00:17:10.020 --> 00:17:12.270 Um, keep a healthy lifestyle. 00:17:12.270 --> 00:17:14.250 But, but right now. 00:17:14.565 --> 00:17:18.765 You've gotta focus on, I've, I've had this where it's like, you've gotta 00:17:18.765 --> 00:17:25.305 focus on a little bit more on this child or this relationship, or these 00:17:25.305 --> 00:17:31.125 things need to take precedence and, and my body may fluctuate during that. 00:17:31.225 --> 00:17:38.610 I just look at it as like, okay, this is a practice of just like allowing 00:17:38.610 --> 00:17:40.860 myself to be flexible with life. 00:17:41.415 --> 00:17:41.655 Okay. 00:17:41.655 --> 00:17:47.415 So I think it's important to just let you like to, to say that out 00:17:47.415 --> 00:17:52.095 loud and to let you know when I say my, my body composition is changing. 00:17:52.095 --> 00:17:57.765 I'm not like, well now I don't have any worth, uh, because I have more body fat 00:17:57.765 --> 00:18:02.895 and less muscle and, and now I don't think, you know, I have anything to 00:18:02.895 --> 00:18:04.845 contribute or I'm beautiful or whatnot. 00:18:04.845 --> 00:18:06.315 That's not, that's not what that means. 00:18:06.735 --> 00:18:15.030 What it means is that life is calling my mental energy in another direction. 00:18:16.140 --> 00:18:21.840 And you know, for a time period I couldn't get into the gym, but, but now I can and 00:18:21.840 --> 00:18:24.270 I'm gonna go not, so I look a certain way. 00:18:25.590 --> 00:18:28.680 Because guess what, over this nine months, I'm not looking a certain way. 00:18:29.820 --> 00:18:30.390 Right? 00:18:30.750 --> 00:18:35.580 I've lost all the, the, like, I'm not gonna have a lean stomach over the 00:18:35.585 --> 00:18:39.390 next, so it is literally, I am not going right now to look a certain way. 00:18:39.660 --> 00:18:45.780 It is, I'm going to remain healthy and strong for myself and my baby 00:18:46.470 --> 00:18:49.440 because there are great benefits. 00:18:50.265 --> 00:18:57.045 That they have seen in those women who are able to stay even a little active. 00:18:57.435 --> 00:19:02.535 There are wonderful benefits that they are seeing in the health of that child. 00:19:03.285 --> 00:19:08.385 Um, and so I do it for me and I do it for baby, but I, I'm not doing 00:19:08.385 --> 00:19:09.915 it to look a certain way right now. 00:19:11.715 --> 00:19:15.105 So I was sharing a lot of this. 00:19:16.065 --> 00:19:19.755 I shared that my body composition has changed and fat has increased, 00:19:19.755 --> 00:19:21.255 and muscle size has decreased. 00:19:21.255 --> 00:19:26.025 It's, I, I haven't lost all my muscle, but there's a decrease that I can 00:19:26.025 --> 00:19:30.105 definitely see when I look in the mirror. 00:19:31.185 --> 00:19:34.395 And so I had somebody message me and say, wait, wait, wait. 00:19:34.425 --> 00:19:38.955 But you said that after a week you're not gonna lose, you know, muscle. 00:19:38.955 --> 00:19:40.515 But now you're saying you've lost muscle. 00:19:40.515 --> 00:19:41.355 So what is it? 00:19:42.540 --> 00:19:45.780 So let's talk about a few of these topics. 00:19:47.730 --> 00:19:53.670 When we refer to muscle size, we can be referring in hypertrophy. 00:19:54.570 --> 00:19:58.860 There are different types of hypertrophy. 00:19:58.860 --> 00:20:02.790 So typically sometimes people will talk about sarcoplasmic hypertrophy. 00:20:02.880 --> 00:20:07.080 Have you ever heard them say Sarcoplasmic or My fibular? 00:20:07.770 --> 00:20:11.040 Typically when they say sarcoplasmic hypertrophy. 00:20:11.760 --> 00:20:18.990 That seems to be focusing more on an increase in the muscle glycogen storage. 00:20:19.650 --> 00:20:24.870 So that means glucose is going to, and the amount of carbs. 00:20:25.200 --> 00:20:28.470 'cause you know, glucose, carbs, pretty much same thing, right? 00:20:28.475 --> 00:20:28.980 Same thing. 00:20:29.250 --> 00:20:33.150 So the amount of carbs that you have can influence. 00:20:33.765 --> 00:20:36.825 Even the look and size of your muscle. 00:20:36.825 --> 00:20:42.285 So sometimes people will go through like keto diets and they'll lose a lot of body 00:20:42.290 --> 00:20:45.525 fat and then when, and they can do a dexa. 00:20:45.525 --> 00:20:48.705 I remember a, an influencer doing a dexa. 00:20:49.500 --> 00:20:53.670 At the end of this keto diet, and she was like, oh, I've, you know 00:20:53.670 --> 00:20:56.250 my, I haven't gained any muscle. 00:20:56.250 --> 00:20:59.070 In fact, this is saying that I've lost muscle. 00:20:59.075 --> 00:20:59.760 I don't get it. 00:20:59.820 --> 00:21:04.350 And then she reversed out of the keto, she started introducing 00:21:04.350 --> 00:21:06.720 carbs again, and she's like, whoa. 00:21:07.150 --> 00:21:13.210 In like a month, I've put on five pounds of muscle and everybody, 00:21:13.240 --> 00:21:15.485 'cause that's what her Dexus said, and everybody's like, whoa. 00:21:16.600 --> 00:21:21.940 Like okay, this is sometimes what, this is. 00:21:21.945 --> 00:21:25.780 What worries me about social media is I'm like, okay. 00:21:27.135 --> 00:21:30.380 If you don't know how to read Dexus and you don't know what's going on, then I 00:21:30.380 --> 00:21:31.820 don't know if you should be using 'em. 00:21:31.820 --> 00:21:34.460 And I don't know if you should be posting 'em to the public because 00:21:34.460 --> 00:21:37.010 you're not giving education behind it. 00:21:37.010 --> 00:21:37.400 You're not. 00:21:38.060 --> 00:21:41.180 So it kind of is frustrating for me, but. 00:21:41.850 --> 00:21:47.820 What happened there is she had a decrease in glycogen storage because 00:21:48.030 --> 00:21:50.250 she wasn't ha eating as many carbs. 00:21:50.580 --> 00:21:56.430 So she, I'm sure when she did her dexa, she did see a, a decrease in muscle. 00:21:56.970 --> 00:22:00.720 But this was sarcoplasmic, this was glycogen storage. 00:22:00.810 --> 00:22:01.170 Right? 00:22:01.170 --> 00:22:03.990 Because her glyco and storage had been depleted more and she 00:22:03.990 --> 00:22:06.750 wasn't filling it up with, um. 00:22:07.485 --> 00:22:11.895 With carbs, with, you know, glucose and, and, and water. 00:22:11.895 --> 00:22:13.965 So that's what she was seeing. 00:22:13.965 --> 00:22:20.280 And then all of a sudden she reintroduces carbs and she's also lifting weights 00:22:20.280 --> 00:22:22.260 and where's that gonna go, y'all? 00:22:22.260 --> 00:22:25.320 Well, it's gonna, that is gonna be a beautiful thing for your muscles. 00:22:25.325 --> 00:22:28.170 You're gonna fill right up and you're gonna look so good. 00:22:28.410 --> 00:22:32.520 I mean, anybody who's ever done a bodybuilding competition, this is 00:22:32.520 --> 00:22:38.640 what you do, you refill before the show so that you look your peak. 00:22:39.195 --> 00:22:41.865 Best you are just full. 00:22:42.225 --> 00:22:51.045 And that is a, uh, it can they top you off through this process through using carbs. 00:22:51.045 --> 00:22:54.765 They're topping you off and you just come in looking really nice and full. 00:22:55.275 --> 00:22:59.145 So, you know, to bodybuilders this is something that they know inherently. 00:22:59.145 --> 00:23:02.715 It's like, oh yeah, I know I can get a little bit fuller, look 00:23:02.715 --> 00:23:06.585 a little bit better post carb day when I'm just topped off. 00:23:06.585 --> 00:23:06.975 Right? 00:23:07.785 --> 00:23:08.235 So. 00:23:08.940 --> 00:23:14.820 that is sarcoplasmic hypertrophy and, and what we're seeing a lot 00:23:14.820 --> 00:23:16.770 of, because studies have shown 00:23:17.340 --> 00:23:21.420 after two weeks, you're really not of de training. 00:23:21.600 --> 00:23:26.190 So somebody who's been lifting weights and then they go and do two weeks of 00:23:26.190 --> 00:23:31.020 de training and go ahead in the notes, I'm gonna put a ton of different 00:23:31.020 --> 00:23:32.700 studies that point to these things. 00:23:33.120 --> 00:23:40.140 So we have a ton of studies on this, but two weeks of de training didn't show any 00:23:40.140 --> 00:23:44.040 noticeable muscle loss in that timeframe. 00:23:45.330 --> 00:23:49.410 Now, sometimes I will have people say like, after vacation, or I 00:23:49.410 --> 00:23:51.360 felt this way after vacation. 00:23:51.600 --> 00:23:54.660 They're like, oh, I, I wasn't working out. 00:23:54.660 --> 00:23:57.480 This was like a seven to 14 day vacation or whatnot. 00:23:57.810 --> 00:24:02.370 I haven't been training, and I did notice that I, I didn't seem as full. 00:24:03.750 --> 00:24:08.490 So a lot of researchers. 00:24:08.550 --> 00:24:10.620 I actually, I believe this too. 00:24:11.190 --> 00:24:15.750 I really do believe what we're seeing is more of a depletion in glycogen storage. 00:24:16.080 --> 00:24:20.820 We're not seeing my fibular loss. 00:24:20.970 --> 00:24:24.720 Okay, so that's another term that you may hear. 00:24:24.900 --> 00:24:28.290 Myo fbri, myo fibular hypertrophy. 00:24:29.400 --> 00:24:31.950 So what are myofibrils. 00:24:33.480 --> 00:24:38.880 If you were to Google and look up a muscle cell, okay, you're gonna 00:24:38.880 --> 00:24:45.000 see it looks like they're rod like organelles of the muscle cell, okay? 00:24:45.000 --> 00:24:46.380 That's what myofibrils are. 00:24:47.310 --> 00:24:53.370 So skeletal muscles are composed of long tubular cells. 00:24:53.370 --> 00:24:59.790 These are muscle fibers, and these cells contain many chains. 00:25:00.660 --> 00:25:02.340 Of my FALs. 00:25:02.670 --> 00:25:07.350 Okay, so when we're talking about my fibular hypertrophy, we're talking 00:25:07.410 --> 00:25:10.410 usually about this increase of my FALs. 00:25:11.280 --> 00:25:19.410 So when we're looking at real muscle loss, we're not looking 00:25:19.410 --> 00:25:21.540 at depletion of glycogen stores. 00:25:21.960 --> 00:25:22.260 Okay? 00:25:22.260 --> 00:25:26.430 That's usually what you see, two weeks, maybe even three weeks. 00:25:28.590 --> 00:25:33.540 Past that, maybe three plus, and we'll talk about what influences 00:25:33.540 --> 00:25:40.740 that, at what rate you would really start losing this in this regard. 00:25:40.830 --> 00:25:42.030 Real muscle loss. 00:25:42.030 --> 00:25:42.690 We're talking about Myo. 00:25:42.775 --> 00:25:43.135 Fibular. 00:25:43.445 --> 00:25:45.450 Okay, so. 00:25:47.160 --> 00:25:50.730 One, two, maybe even three weeks. 00:25:50.730 --> 00:25:53.160 Are you really seeing muscle loss? 00:25:53.220 --> 00:25:53.490 No. 00:25:53.490 --> 00:25:58.710 Probably just that glycogen storage going down and, and you 00:25:58.715 --> 00:26:00.300 can quickly fill that back up. 00:26:01.140 --> 00:26:06.060 Okay, so today when I was sharing my stories, I was saying 00:26:06.510 --> 00:26:08.340 that I'm actually going to be. 00:26:09.045 --> 00:26:09.555 Tracking. 00:26:09.555 --> 00:26:13.065 I haven't tracked for a while, but I'm gonna track at maintenance and 00:26:13.065 --> 00:26:16.515 I'm going to really increase my carbs. 00:26:16.725 --> 00:26:17.265 Why? 00:26:17.265 --> 00:26:20.865 Well, it's because of what I just barely explained to you about 00:26:20.870 --> 00:26:22.395 the sarcoplasmic hypertrophy. 00:26:22.755 --> 00:26:29.235 I really wanna top off my glycogen stores, so I have seen this depletion. 00:26:30.555 --> 00:26:35.625 I think it's mostly glycogen depletion, but I actually do 00:26:35.625 --> 00:26:37.725 think it is myo fibular as well. 00:26:38.625 --> 00:26:40.215 And I'm not gonna freak out about that. 00:26:40.215 --> 00:26:46.605 Once again, I know about muscle memory, um, and I know how to get it back. 00:26:47.055 --> 00:26:49.155 So I, I'm, I'm really not worried about it. 00:26:50.325 --> 00:26:52.575 It's taken me years and years and years to put it on. 00:26:52.580 --> 00:26:53.025 Yes. 00:26:53.355 --> 00:26:55.275 But it doesn't take that long. 00:26:55.305 --> 00:26:57.375 I mean, we can do it, put it back on in weeks. 00:26:58.095 --> 00:27:00.225 So today I was explaining that I'm gonna be, 00:27:00.585 --> 00:27:06.885 like I said, increasing my carb intake, especially around my workouts. 00:27:07.725 --> 00:27:09.735 Um, but throughout the day obviously as well. 00:27:09.835 --> 00:27:13.855 I'm gonna be going in, I'm gonna be, since I haven't been training, I don't wanna go 00:27:13.855 --> 00:27:17.095 in and just destroy myself with volume. 00:27:18.235 --> 00:27:25.285 Because I would be so sore, and so, because I'm so detrained at this point. 00:27:25.855 --> 00:27:32.335 So usually when I go back in, after being off for especially this long, like for, 00:27:32.425 --> 00:27:38.335 I've had surgeries, I've had pregnancies, I, um, like labor and delivery that 00:27:38.335 --> 00:27:40.165 I've then taken time off, right? 00:27:41.035 --> 00:27:41.395 So. 00:27:42.040 --> 00:27:45.730 What I do when I go back in is I do just this within my nutrition, make 00:27:45.730 --> 00:27:50.230 sure my protein is high, make sure my carbs are really high, and then I do 00:27:50.230 --> 00:27:52.420 something called incomplete rest method. 00:27:53.590 --> 00:27:58.390 And I'm gonna train more in the shortened, contracted position. 00:27:59.350 --> 00:28:00.490 Uh, think of. 00:28:01.360 --> 00:28:04.540 Like a squat would be a lengthened position for the glutes. 00:28:04.930 --> 00:28:11.290 A uh, glute bridge or a cable kickback would be, uh, focusing on 00:28:11.290 --> 00:28:13.750 the shortened contracted position. 00:28:13.930 --> 00:28:14.230 Okay. 00:28:14.260 --> 00:28:21.460 Leg extension, shortened contracted position, dumbbell y raises, uh, that 00:28:21.460 --> 00:28:27.160 would be the, uh, dealt, medial dealt, um, contracted, shortened position. 00:28:27.190 --> 00:28:30.280 I'm going to be choosing those so that I don't. 00:28:30.835 --> 00:28:37.435 Get too sore and, um, so that I can also, I'll do like eight to 00:28:37.435 --> 00:28:41.665 10 reps and then rest for 15 to 30 seconds and then do another eight 00:28:41.665 --> 00:28:45.565 to 10 reps, and I'll actually do like six to eight sets of that. 00:28:46.225 --> 00:28:52.435 And I, it, they're fast workouts, so it's usually like half an hour. 00:28:52.645 --> 00:28:53.365 I'm done. 00:28:54.685 --> 00:28:59.665 I usually sip on some dextrose carbs during, and then post I get another hit 00:28:59.665 --> 00:29:02.485 of carbs, and this is a really great way. 00:29:03.505 --> 00:29:08.935 That you can refill these glycogen stores pretty quickly. 00:29:09.235 --> 00:29:10.915 Now, you don't have to do that. 00:29:10.920 --> 00:29:13.615 You can just do a little bit higher volume. 00:29:13.615 --> 00:29:17.905 I just don't like being super, super sore when I first go in. 00:29:17.910 --> 00:29:22.345 And so if you train high volume in lengthened positions, you're 00:29:22.585 --> 00:29:24.145 probably gonna be getting more sore. 00:29:24.655 --> 00:29:24.955 So. 00:29:26.000 --> 00:29:30.680 Um, if you go in and do more of like the short and contracted, that's 00:29:30.680 --> 00:29:33.680 gonna help prevent that, uh, as well. 00:29:33.950 --> 00:29:37.730 But anyway, so that's how I'm gonna be training, that's my nutrition. 00:29:38.690 --> 00:29:44.810 Um, but let's go back to, well then how do we prevent this myo fibular hypertrophy? 00:29:45.220 --> 00:29:46.210 Um, loss. 00:29:46.210 --> 00:29:50.920 Like that's really the atrophy that we're worried about. 00:29:51.310 --> 00:29:54.850 Um, and, and once again, I always tell people, I just don't think 00:29:54.850 --> 00:29:58.330 you should be too worried about it, but let's go over the studies 00:29:58.335 --> 00:29:59.680 and what, what they're showing. 00:30:00.730 --> 00:30:08.440 So typically we're seeing like a, a four, three to four weeks plus where we're 00:30:09.040 --> 00:30:16.240 thinking, okay, this is now going into myo fibular, muscle shrinking, um, or atrophy. 00:30:17.020 --> 00:30:20.380 But once again, there's a few things that go into this, right? 00:30:20.830 --> 00:30:25.750 A few things that can help lessen it or increase it. 00:30:27.010 --> 00:30:34.060 So if you think about everything that contributes to building muscle, 00:30:34.480 --> 00:30:38.170 you know, you've gotta have good training and good training volume. 00:30:38.170 --> 00:30:38.230 I. 00:30:38.815 --> 00:30:39.175 Right. 00:30:39.685 --> 00:30:41.155 So that's gonna help. 00:30:41.815 --> 00:30:47.005 If you stop doing training, well then obviously three 00:30:47.005 --> 00:30:48.925 plus weeks we can see atrophy. 00:30:49.165 --> 00:30:52.105 But what if you can do a little bit of training? 00:30:52.855 --> 00:30:54.115 Is that gonna reduce it? 00:30:54.625 --> 00:30:55.195 Yes. 00:30:55.225 --> 00:31:02.935 In fact, we have studies a, a study showing that reducing volume by one ninth. 00:31:04.570 --> 00:31:08.860 Allowed for muscle maintenance up to seven plus months. 00:31:08.860 --> 00:31:09.220 Kay. 00:31:09.520 --> 00:31:16.000 Now this was for those that were under 60, 60 and older, um, they have 00:31:16.000 --> 00:31:21.910 a higher degree of atrophy, and so they probably need a more volume, not 00:31:21.910 --> 00:31:28.180 just one ninth to maintain, but So what does that look like one ninth? 00:31:28.240 --> 00:31:29.680 Well, if you're going in. 00:31:30.340 --> 00:31:34.600 Lifting four times a week doing like upper body, lower body splits. 00:31:34.690 --> 00:31:37.690 It's like the easiest way to really set up a training program. 00:31:39.430 --> 00:31:47.560 Then you could technically, if, if you just do body weights at home, 00:31:48.850 --> 00:31:57.280 even high rep pushing to that, burn, that failure, you can be maintaining. 00:31:58.315 --> 00:32:01.645 So you don't even really need to go into the gym. 00:32:02.305 --> 00:32:10.735 You can be doing a lot of body weight at at home that can help you maintain the 00:32:10.740 --> 00:32:12.775 muscle that you've worked so hard for. 00:32:13.495 --> 00:32:16.285 So once again, I want you to think about this as a gradient. 00:32:16.285 --> 00:32:19.525 It's not like, well, I'm not doing what I was doing before, so therefore 00:32:19.525 --> 00:32:21.715 I'm gonna lose all my muscle. 00:32:22.255 --> 00:32:24.355 That's not it at all. 00:32:24.745 --> 00:32:26.155 It's not that black and white. 00:32:26.215 --> 00:32:33.535 It's this gradient of you can actually just do one ninth of the volume 00:32:33.745 --> 00:32:36.415 and you're, you're gonna maintain. 00:32:36.835 --> 00:32:43.195 It's a, it's way easier to maintain muscle than to build muscle. 00:32:44.185 --> 00:32:44.575 Okay. 00:32:45.175 --> 00:32:48.415 So just that is gonna help. 00:32:49.375 --> 00:32:57.565 Um, another thing that will help is just getting up and walking and 00:32:57.565 --> 00:33:00.325 doing regular daily activities. 00:33:00.835 --> 00:33:06.685 There is a huge difference between those who stop training plus or on 00:33:06.895 --> 00:33:16.225 bedrest versus those that stop training, but can continue to just move around. 00:33:17.035 --> 00:33:20.455 Just keeping overall activity levels high. 00:33:20.755 --> 00:33:25.495 So a lot of times when people come to me and they say, well, I'm getting a surgery. 00:33:26.305 --> 00:33:28.645 I'm not gonna be able to train for six weeks. 00:33:28.855 --> 00:33:29.695 What do I do? 00:33:29.725 --> 00:33:33.655 I always tell 'em, walk, walk. 00:33:34.405 --> 00:33:40.675 Um, more than likely your surgery we'll still allow for you to walk. 00:33:40.975 --> 00:33:42.955 If you can't walk. 00:33:42.955 --> 00:33:47.245 Let's say it was like a knee surgery ankle, lower body. 00:33:47.575 --> 00:33:51.835 Even if you can, uh, go into the gym, a lot of times they have machines 00:33:52.075 --> 00:33:57.565 where you just use your arms, just get in there and just use your arms. 00:33:58.435 --> 00:34:01.675 Then there are those times where it's like, no, I can't do anything. 00:34:02.635 --> 00:34:06.745 I can't, you know, um, use any type of those machines. 00:34:08.425 --> 00:34:12.055 Uh, but sometimes they still allow like the walking around, 00:34:12.085 --> 00:34:13.795 and that is what I tell people. 00:34:13.885 --> 00:34:21.535 You know, the population that faces the most and the quickest atrophy 00:34:22.525 --> 00:34:28.830 are astronauts when they go into space and there's no gravity. 00:34:30.595 --> 00:34:37.495 It is absolutely incredible, the amount of atrophy, but we can 00:34:37.500 --> 00:34:44.185 mitigate a lot of that just by continuing to get up and walk around. 00:34:45.475 --> 00:34:48.445 Another thing too is nutrition and protein. 00:34:49.135 --> 00:34:54.505 So our bodies are in this constant state of breaking down 00:34:54.505 --> 00:34:56.845 protein and building it back up. 00:34:57.265 --> 00:35:03.595 Okay, so you don't wanna end the day by being in a net negative protein state. 00:35:04.675 --> 00:35:08.215 That means we haven't built it back up the wall. 00:35:08.245 --> 00:35:09.505 I think of it as a wall. 00:35:09.505 --> 00:35:13.105 I don't know why, but I always think of it as a wall. 00:35:13.645 --> 00:35:16.645 And if you just keep the wall the same level. 00:35:17.440 --> 00:35:20.170 Then you're just gonna be maintaining, you know, if you 00:35:20.170 --> 00:35:22.180 get enough protein, we can build. 00:35:22.810 --> 00:35:27.010 If you don't, if the wall keeps getting shorter and shorter, that's, that's 00:35:27.010 --> 00:35:29.290 when you're in the net negative state. 00:35:29.290 --> 00:35:34.700 And that's where, we heighten the chances of atrophy, especially if 00:35:34.700 --> 00:35:36.800 we're in a calorie deficit too. 00:35:36.830 --> 00:35:42.440 'cause that can increase and have negative impacts on muscle protein synthesis when 00:35:42.440 --> 00:35:44.330 we're not getting enough protein too. 00:35:44.330 --> 00:35:46.760 So it's, those two things really combine. 00:35:47.240 --> 00:35:54.710 So post-surgery, I tell people, make sure that protein is still sufficient. 00:35:55.160 --> 00:35:59.300 You're not trying to be in some crazy calorie deficit because you 00:35:59.300 --> 00:36:03.830 can't train to counter any of that. 00:36:04.760 --> 00:36:08.840 So if you want to maintain muscle, then stay as close to maintenance. 00:36:09.200 --> 00:36:11.810 Have enough protein and walk. 00:36:12.230 --> 00:36:17.270 Just move as much as you healthily can. 00:36:18.050 --> 00:36:23.600 One of the reasons why I said I actually do think that mine wasn't just glycogen 00:36:23.605 --> 00:36:29.630 storage depletion was actually because of the amount of bed rest that I was on. 00:36:29.960 --> 00:36:30.680 It mixed. 00:36:30.685 --> 00:36:33.830 It was, it was literally, I nailed all three of those. 00:36:35.240 --> 00:36:37.250 Wasn't even trying, just nailed them. 00:36:37.250 --> 00:36:38.270 That's how good I am. 00:36:38.760 --> 00:36:39.510 Protein. 00:36:39.540 --> 00:36:41.760 I was having such massive protein aversions. 00:36:41.760 --> 00:36:46.080 I wasn't even getting sedentary protein rates. 00:36:46.500 --> 00:36:47.910 I wasn't even hitting that. 00:36:48.540 --> 00:36:52.980 Um, I mean, some days like 20 grams, like that was it. 00:36:53.520 --> 00:36:57.330 , and, and I'm just kind of guessing, 'cause once again I wasn't tracking 00:36:57.330 --> 00:37:01.740 during this time, but just kind of guessing from what I was eating that day. 00:37:01.740 --> 00:37:03.735 I'm like, woo, I don't, I didn't. 00:37:04.260 --> 00:37:06.210 Get enough protein with that, right? 00:37:06.570 --> 00:37:14.160 So really low protein, that in and of itself is going to lead 00:37:14.160 --> 00:37:18.060 to the negative, uh, net protein. 00:37:18.300 --> 00:37:22.200 Um, and then the fact that I'm not doing any type of training. 00:37:22.950 --> 00:37:27.720 Um, and then the fact that most of the time I was, I was bedridden. 00:37:28.530 --> 00:37:29.640 So then what do you do? 00:37:30.480 --> 00:37:31.320 What do I do? 00:37:32.025 --> 00:37:36.315 Do I sit here and moan and complain that life is over because I lost all 00:37:36.315 --> 00:37:42.705 that muscle that I worked so, so, so, so hard for, no, um, I can, I, I'm back 00:37:42.710 --> 00:37:45.675 to eating my usual high protein foods. 00:37:45.675 --> 00:37:47.235 I'm really grateful for that. 00:37:47.725 --> 00:37:49.885 I still have trouble with chicken. 00:37:50.320 --> 00:37:56.440 Um, a few, like probably five weeks ago, I was sharing on Instagram stories, 00:37:56.950 --> 00:38:01.240 the fact that, uh, Costco sells bulk, 00:38:01.885 --> 00:38:05.665 shredded Rotti rotisserie chicken, and it's awesome just to buy it. 00:38:06.205 --> 00:38:11.245 We had that in the fridge and I would dry heave every time I would see it. 00:38:11.575 --> 00:38:13.375 I, it was so disturbing. 00:38:13.645 --> 00:38:16.165 Right now I'm still having a little chicken aversion, but 00:38:16.165 --> 00:38:17.485 I'm slowly getting over it. 00:38:17.785 --> 00:38:20.875 The thought of that rotisserie chicken doesn't make me dry heave, 00:38:20.875 --> 00:38:25.525 which is, I think, a step in the right direction, but it's still, um. 00:38:26.710 --> 00:38:29.440 For, I, I can't, it is so weird. 00:38:29.440 --> 00:38:30.430 It's like this mental block. 00:38:30.430 --> 00:38:36.190 I, I can't, I could not buy that and I could not put it 00:38:36.190 --> 00:38:39.820 into any food that I would eat. 00:38:40.645 --> 00:38:46.060 It's still, still having some aversions there, but for the most part, my other 00:38:46.060 --> 00:38:48.220 high protein meals I can still enjoy. 00:38:49.240 --> 00:38:53.830 Um, and, and I'm back to lifting. 00:38:54.700 --> 00:38:56.920 Today was my first day really back. 00:38:57.100 --> 00:38:58.300 I'm excited to be back. 00:38:58.630 --> 00:39:05.890 I was able to even do a nice 45 minute walk after, um, my lift. 00:39:05.890 --> 00:39:07.810 I'm just feeling really good. 00:39:08.530 --> 00:39:14.530 Now there are debates as to the actual mechanisms in the body that create 00:39:14.535 --> 00:39:18.340 this and allow for it, but we do know. 00:39:19.585 --> 00:39:25.975 We do know that there are people who literally spend years and years and years 00:39:26.875 --> 00:39:29.635 building the physique of their dreams. 00:39:30.355 --> 00:39:37.675 They have something happen where they lose a lot of that muscle tissue, but 00:39:37.675 --> 00:39:44.515 what's crazy is they're able to gain it back and at the rate, the rate is so. 00:39:45.625 --> 00:39:46.375 Fast. 00:39:47.395 --> 00:39:55.045 Um, that even if I was like, okay, I lost like five pounds in muscle, 00:39:55.345 --> 00:40:01.315 I know that I can put it right back on within a month or two. 00:40:01.855 --> 00:40:07.225 It like it would be really fast, you know, years to gain it, but 00:40:07.225 --> 00:40:12.865 we'd be able to put it on so much quicker now that it has been there. 00:40:13.345 --> 00:40:17.215 Now, I did wanna share, I forgot to mention these, these studies, 00:40:17.220 --> 00:40:19.915 like a few of these studies that I thought were really interesting. 00:40:21.205 --> 00:40:27.535 This was talking about how mainly like these studies weren't seeing reduction 00:40:27.565 --> 00:40:31.255 in lean mass in until about six weeks. 00:40:32.575 --> 00:40:38.995 So it seems like four weeks kind of began and after six weeks they 00:40:38.995 --> 00:40:42.985 saw reduction, 42% lean mass. 00:40:44.125 --> 00:40:46.015 Um, but that's very deceiving. 00:40:46.525 --> 00:40:53.400 Let me explain why the o the other study was eight weeks lost 52% Now. 00:40:54.400 --> 00:40:57.160 The study, like I said, sounds really scary, like I'm 00:40:57.160 --> 00:40:59.260 gonna lose 50% of my muscle. 00:40:59.260 --> 00:41:01.060 Like that's not actually what it was. 00:41:01.060 --> 00:41:04.870 What they were saying was they took some newbies and they trained them 00:41:04.870 --> 00:41:10.150 for like eight weeks, and they saw an increase in 10% muscle mass. 00:41:10.870 --> 00:41:15.610 Then after that, they went another eight weeks de training, so they weren't allowed 00:41:15.610 --> 00:41:22.520 to train anymore, and by the end of the eight weeks they saw 5% of that gone. 00:41:22.520 --> 00:41:25.790 So they lost that 50% that they'd put on. 00:41:25.940 --> 00:41:26.240 Right. 00:41:26.240 --> 00:41:27.800 So that's what that means there. 00:41:29.090 --> 00:41:34.280 So, but once again, like I said, muscle memory, we're seeing these 00:41:34.280 --> 00:41:38.540 things so quickly coming back on. 00:41:39.590 --> 00:41:45.800 So anything that you do lose because you have to take a 00:41:45.800 --> 00:41:47.660 few months off of training, I. 00:41:48.770 --> 00:41:54.650 Like I said, don't be, don't be frustrated or disheartened because one, 00:41:54.650 --> 00:41:56.630 you, you needed the surgery, right? 00:41:56.990 --> 00:42:02.210 You needed that, and so this is a gain because you gained the 00:42:02.210 --> 00:42:07.370 benefits of that surgery and then within a few months it's like. 00:42:08.195 --> 00:42:09.545 It doesn't matter. 00:42:09.545 --> 00:42:12.155 The muscle's back, the muscle's back. 00:42:12.605 --> 00:42:16.295 Just get back to maintenance, get back to eating enough protein, 00:42:16.745 --> 00:42:18.965 start training hard again. 00:42:19.835 --> 00:42:23.825 Um, and, and you're gonna be just fine. 00:42:24.365 --> 00:42:30.275 So hopefully this, um, this episode has been helpful. 00:42:30.875 --> 00:42:33.155 One to really just. 00:42:33.830 --> 00:42:40.430 Get rid of a lot of the fear behind if life hits and you have to step 00:42:40.430 --> 00:42:43.130 away from training, it's okay. 00:42:43.730 --> 00:42:46.130 You're gonna be fine, right? 00:42:46.160 --> 00:42:48.710 Like, you know what you need to do. 00:42:48.860 --> 00:42:52.490 Get back in the gym, start working hard. 00:42:52.490 --> 00:42:53.600 Just put your head down. 00:42:54.170 --> 00:43:00.830 Don't I just wanna strongly emphasize this, like our mental energy. 00:43:03.020 --> 00:43:06.440 It's, at least this is how I feel. 00:43:06.440 --> 00:43:13.790 For me, it's sacred and I, I can't waste it on things that don't really matter. 00:43:14.390 --> 00:43:14.840 Okay? 00:43:15.680 --> 00:43:22.610 So think about, think about that, like don't waste mental energy on 00:43:22.610 --> 00:43:24.165 things outside of your control. 00:43:24.980 --> 00:43:26.180 Things that don't matter. 00:43:26.390 --> 00:43:28.460 Instead, take all of that. 00:43:29.000 --> 00:43:32.330 Take all of that that you would usually put towards worrying, 00:43:32.900 --> 00:43:34.220 which doesn't do anything. 00:43:34.714 --> 00:43:39.124 Take all of that mental energy and put it towards what will 00:43:39.484 --> 00:43:42.064 bring the change that you want. 00:43:43.264 --> 00:43:48.694 Hey, I hope that that's your biggest takeaway from this, but anyways, 00:43:48.694 --> 00:43:50.434 you guys have an incredible. 00:43:51.379 --> 00:43:51.889 Week. 00:43:51.919 --> 00:43:57.109 I just wanna thank so many of you for your touching messages that I've 00:43:57.109 --> 00:44:05.959 received on Instagram and on Be Strong my community, and, uh, thank you so much for. 00:44:06.844 --> 00:44:09.784 Being our cheerleaders throughout this process of pregnancy. 00:44:10.264 --> 00:44:16.014 Um, the in vitro process the infertility, it's, it's extremely 00:44:16.019 --> 00:44:18.234 draining, um, and heartbreaking. 00:44:18.234 --> 00:44:22.394 So thank you so much for those that have reached out, and 00:44:22.394 --> 00:44:23.834 supported us through this. 00:44:23.864 --> 00:44:25.994 You guys have a wonderful week.