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Dr. Michael Israetel

lines on the record: 140
first: 2024-09-12
most recent: 2024-09-12
sittings or episodes: 1
sources: podcast

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“Helps But if you run and you burn two hundred calories extra per day three days per week, that is six hundred extra calories you're burning through the week, that's good stuff. You can lose some decent weight like that.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“God, you start thinking about it like a donut has 300 calories. How fast, Stephen, can you eat a donut if I time you? I said, no problem. You gonna run three miles after each donut? So taking your diet, cleaning it up, reducing the junk, reducing the calories is not that hard. But if you try to fight off the nasty extra junk food calories you're taking in with exercise, it's kind of like a three to one fight. You eat two donuts at your work function after work. You ask six miles to run that day. Nobody doing that. And that's why diet is such a huge factor. It's so easy to do quote unquote damage with it. And it's much easier to take control over it versus with exercise, the boundary layers are just smaller and what you would have to do to fight the bad diet is just grotesquely large and outside of those boundary layers.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Dietary changes principle based, like stop eating junk food every day and just eat two pieces of junk food on Friday and two pieces of junk food on Saturday. Just that alone is sustainable. Your body as long as these are filling foods, a lot of veggies, fruits, whole grains, lean meats. You're not hungry. You're just like, damn it, I want a bag of chips. That's not a reason. That is mostly psychological, it's not physiological, and thus dieting is just able to take bigger chunks out of your calorie balance equation without completely destroying it. That has limits as well. You can't diet forever, so you have to take it in chunks. Another thing is this in order to burn a lot of calories, to lose a lot of weight, you got to do some serious work. The average person will burn something like one hundred to one hundred fifty calories per mile will run.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Yum. Has a bigger effect than exercise. As a heuristic, I'm very comfortable with eighty twenty. There are a couple reasons for that. One is that There's a constrained energy hypothesis. It's also called Ponser's Paradox based on Herman Ponser's work in physical anthropology. And so basically they realize that the amount of physical activity that humans can do has a range, but if you try to get people to like double their physical activity, you say, I'm not going to change my diet. I'm going to work out twice as much as the next guy. Your body becomes so fatigued so rapidly and your metabolism adjusts itself, your physical activity that's not planned exercise, like how much do you get up when someone calls you? Are you still on the couch talking to them or how much do you get up and walk around your kitchen a bunch? Your body makes all these adjustments. So if you try to really outwork a bad diet, it doesn't work. And usually you just come back to the same physical activity because you're too exhausted to continue and then you failed. Whereas with diet, you can make some.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Psychologically, your diet fatigue comes down after those two or three months. You're able, if you'd like, to start dieting really hard again to get to that next goal that you have, or you just live in balance for the rest. But if we tell you like, here's your diet to make you lean and healthy, and you're like, okay, how long do I have to do this? And the doctor's like, forever, what am I supposed to do? I'm never allowed to have Teremi Sue after dinner ever again. And they're like, well, probably not to. That's terrible advice. And not only do medical people too often say that, most people have that in their heads. And it's very, very untenable situation.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Ice cream again, what kind of bizarre world is it? And so they'll flop back to the other one. Well, they'll try for a few months after they've gotten to the weight they like to just eat completely super healthy, clean, everything like that. They lose a little bit more weight. They're exhausted. They're tired. Their food focus is driving them nuts. They'll eat some ice cream and they'll go I'm a sinner and then ice cream, ice cream, cheeseburger, cheeseburgers, up they go, and then they regain all the weight. So a huge myth is the fact that yeah, when you're losing weight, you got to pay a little bit more attention to what you eat. But once you've gotten to that weight, you both need some time roughly every three months that you diet hard to lose weight, you should be taking about at least two months at maintenance, just maintaining it so if you wait a hundred kilos, non to ninety, after three months, for about two or three months, just stay at ninety. Eat mostly the healthy stuff that you work with throwing a little junk in there, maintenance, again, is much easier than losing. When physiologically.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“or I'm bad. And that's really tough. Another one is people think that the approach to lose weight is the same as the approach to maintain it. This is really, really, really nasty because so my wife is a board certified family med sportsman doctor, and she does a lot of work, international Olympic teams, all that stuff. She is looking at these formal recommendations from the medical literature. And it's like, here's the kind of diet you need to get to lose weight. And then she was like, she followed up with some of the professionals. She's like, and so what about maintenance? And they're like, yep. What do you mean, yep? What are you talking about? That's not the conversation. So people think, okay, I'm going to clean up my diet, no more ice cream, no more, no more crisps, no more cheetos. I'm going to eat super healthy. And then when I get to the weight that I want, I continuously super healthy.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“One does he have to be perfect. If I'm on my diet, I'm good. If I'm off my diet, not only am I bad, but if soon as I'm off my diet I have sinned and there is no solace for me a lot of people have that falling off the bandwagon thing where they'll eat clean food whatever that means diet food for weeks and weeks and weeks they have one kebab they have one cheeseburger and they're like it That's it man I'm done dieting. I'm not a good person anymore. It's like that whole dichotomizing and kind of a religious approach, that hurts a lot of people because in reality if you just eat a cheeseburger your body's like oh sweet like I got a little bit more carbohydrates stored in the muscle I recovered a little bit more. My diet fatigue is actually lower because you fed me some food tomorrow I'm back on the diet. I'm making even better gains than if I didn't have that cheeseburger so I was so exhausted and so a lot of people have that approach completely backwards and they're like I'm either good.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“They're like, I'm in terrible shape and I'm not remotely jacked. And they have such a weird comparator population that I always remind them like, dude, not everyone looks like this. They go to the store, they go to school, they go to the bank, and they're like, oh, crap, you're right. I'm actually the most jacked person at the bank. It's just not like Gold's gym where everyone's enormous. So if you happen to be in an environment, let's say you're a university student and you go to the university gym and there's lots of jack people there and you're there all the time trying to do your best, you may if you're neurotic to begin with, more neurotic, start to develop a sense that you're just not nearly as jacked as you should be or could be or whatever. But if you like hang out at an old people home with your grandma and grandpa all the time, you're going to feel like Superman all the time because holy shit, you're like, you can do real things and move furniture around.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Back then accomplished an awesome and alpha male, as they really are, because they're always like, you know, to use the old Jewish jokes stereotypively Aye, aye, I'm never going to be big. And it's like, you're already big. Like, oh, I don't know. It could get worse tomorrow. And a lot of people just bring that to the table. And so when you get neurotic people jacked, they don't think they're that jacked. They're always like, oh my God, it's always going to end. But if you take not neurotic people and make them jacked, one week of lifting. And to those people, they're like, dude, I'm like, I think I should turn pro in bodybuilding? Like, get out of here. You're just overconfident. So it really depends on who's doing the thing. Now, cultural stuff, social, who's in your circle. I'll give you a good example. I have a lot of my closest friends have no relation to fitness whatsoever. A bunch of them actually neuroscientists, just randomly people I knew in college that ended up being my friends for life.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Yes, huge proportion of psychological proclivities are genetic, the others are very individually acquired, they change through time. It's not as easy as saying upbringing or family environment, so the one consistent thing about how you relate to the world and your own thoughts is genetics. And a lot of the traits tend to aggregate together. So it is true to say on a spectrum, very nuanced, that some people aggregate a lot of negative psychological traits and some people aggregate a lot of positives. And they're absolutely people, everyone's a mixed bag somewhere in between, but there's a little bit of this kind of, I don't want to use a term for another mental, a bipolarity to the distribution, right? And so a lot of people that are generally neurotic, they feel consistently unsafe and unsure of themselves are going to be also the type of people that when they get more jacked through lifting, they're still not going to believe that they're as jacked.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“It really depends on the individual. Most people that are in gym culture that are very invested, if you catch them on their not so great days, they think they're substantially less jacked than they really are, and if you tease it apart via conversation, they'll end up being like, yeah, no, no, I know I'm jacked, but I'm just saying, like, and then it's aspirational, like for my goals, I'm not as jacked as I would like to be.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“So muscled dysmorphia generally is for whatever level of jacked that you are, you think you are considerably less jacked, both in reference to yourself and your own desires and in reference to an ethereal make belief comparator population in your head. So if you were to ask me like hey Mike, do you feel jacked? And I'm like, nope, you're like, ooh, not good, not a good sign. Clearly he's jacked. And then you can ask me, Mike, compared to other 40-year-old Ashkenazi Jewish men, how jacked are you? And if I'm like, I'm probably like bottom fifty percent for sure, probably bottom 25%, you'd be like, okay, he's mentally ill, take him away. That is high level muscle dysmorphia, a disassociation from any abjective reality about how much muscle you actually have.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“And additionally, because you've been in a social and cultural circumstance where not only were you the wrong person to get rided for your weight, but also a lot of people ridiculed you for your weight, and then you go all careening off on this path where no one can even tell you you're super skinny anymore because you don't believe it. So the idea that you're going to see a much higher prevalence globally in eating disorders from putting menu calorie labels on things is true by this much at the margins and is just largely not the case”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Very few people develop eating disorders based on increases in information they are presented. I would actually call that eating order instead of eating disorder. Most people who get eating disorders are highly at risk genetically and with a few other social circumstances. Eating disorders are, for example, the most deleterious eating disorders, anorexia nervous. Seen not exclusively but almost exclusively in females of reproductive age. That ain't calories on a menu doing that. That's something you bring into the table. Usually because you have the genetic proclivity for it?”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Now, what do I do? Good luck going out in the world and eating the same diet that got you fat in the first place. That's the big kicker.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Then I'll go back to eating on vibes and the weight comes right back. Absolutely. So better than just counting calories, what we want to do is instill people with good eating habits. If you learn how to construct meals made of lean proteins, veggies, fruits, whole grains, healthy fats, you know roughly how to see how much food you need and how much food looks at least like it's what you eat per day if you're checking your body weight relatively often and when your body weight starts to get a little higher you kind of clean up your diet a little bit and when your body weight's nice and low you get a couple cheap meals a couple kebabs you know burgers and stuff that's all good if you do that and you have those healthy habits whatever weight you lost on calorie restriction you can maintain with very very little work not counting a damn thing just on good habits but if you counted calories you do some weird diet where you only eat like two orange slices and protein shakes or something yeah the calorie counting will get you wherever you need to go but then afterwards like the diet's over and you're like”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“So, first of all, I typically don't look at comment sections of videos because comment section is not representative of the population. It's not representative of the people that watch your videos. It's not representative of the hardcore demographic that watches your videos. So just as a statistical artifact, every single claim by people against calorie balance in that common section could be true for them, but they represent one percent of the populations, and 99% of people at works just fine. For 1%, they get into some kind of trouble. Usually that trouble is they didn't count calories properly, they didn't count for macronutrient profile, protein, carbs, fats, they didn't account for nutrient timing or the kinds of foods that they're doing, and so on and so forth. And another one is, like you said, sustainability. How long do I have to count calories for in my life for me to get the body that I want and keep it? Is sure shit not going to be forever? I'll lose a lot of weight.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“with proteins, carbs, fats, the quality of food you're eating, new train timing, and all the rest of it. So calories and calories out is amazing, super explanatory, critical, but it's just not the whole picture.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“That's probably because you did it wrong or you weren't even concerned about how much protein you're taking in or how many carbs and how many fats. There are other details that matter. Like if you say, I need a V8 engine in a car, that's all that matters. Like, okay, well, there's no steering wheel. There's no pedals. Cool? Okay, I need those things too. So calories and calories out is the very core because without an engine, you're not going anywhere. But what types of foods you're eating matters a little bit? Are you getting enough protein, carbs fat? That matters a bit too. So people like to just bash calorie balance and calories and calories out. Well, it's totally myth. It doesn't work. No, no, it works great. It's just not always enough to get you in the best shape you can. But if you do it right, as far as net balance, weight gain, or weight loss, calories and calories out is actually the only thing that matters. Tissue wise, is that gain mostly muscle or mostly fat? Is the loss mostly muscle or mostly fat? That has not so much to do with calories, it has much more to do with.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“ninety eight percent of people who do research in the field and are scientifically literate and educated, calories and calories out is not. There are some people who say while at Calorie County didn't work for me.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Most people fail at it because they don't consider both the calories in and calories outside of the equation. And a lot of people fail because they're very bad at estimating food amounts and calories. Someone will say like a tablespoon of peanut butter. Stephen, have you ever actually seen a tablespoon measuring cup? It does not look like mom's tablespoon where she takes the peanut butter and goes bag. That's like four tablespoons. And so, but I'm eating the calories blah blah blah. Every time you take people into what's called a metabolic ward, which is a study center where you're not allowed to have visitors that bring you food, the workers only give you the food that you need and all of your exercise and your output is controlled and monitored and so is your intake. No one has ever violated laws of thermodynamics. We give you a certain number of calories and we expect you to lose a certain number of weight. There's a variance about that, but you're going to lose the weight that roughly we predict. If we account for all variables, you're going to lose almost exactly the weight that we predict. So calories and calories out is incontrovertible. And among 90 something.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Would have a compelling case for pre-workout or stimulants. If I ask you, like, hey, how much energy do you typically have at the gym? You're like, oh, that's super great. And they're like, should I take pre-workout? I'd be like, no, there's no compelling case for that at all. If you're like, like, I wake up in the morning, some days I just don't get a ton of sleep, and I need something to get me going, not every day, but sometimes I'll be like, Halook, consider green tea, black coffee, some diet soda, or all the way up to pre-workout if you need it. But some people take it kind of as a religious thing, as a habit, as a ritual. And it's like, dude, you're training your forms and biceps for 20 minutes total at 9 p.m. You do not need three scoops of pre-workout for that. I don't even know where it's going at that point. So some people get a little crazy with the pre-workouts at the end of the world. At best, needless.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“A cup of coffee has depending on which cup fifty to one hundred. Now some pre workouts have two hundred fifty milligrams of caffeine, some have five hundred last I checked Ronnie Coleman's pre workout has five hundred fifty migs of caffeine per scoop or per serving. So that's kind of a lot if I took five hundred fifty megs of caffeine, you don't take me to the gym, just take me right to the hospital, put me in the psychiatric word thirty-six hours later I'll be okay. But for some people to get so accustomed to high doses of caffeine that it's supposed not unhealthy for them to consume, and also they feel quite fine, so I would say start with as little as you need to get you going and if you need to titrate and work up from there, that's a good thing. The other thing I would say is”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“It seems to be quite fine, it seems to be quite fine. Now at the extremes and for some individuals it's not ideal, but the upper limit dose of caffeine in milligrams per day at which we can confidently say most people will experience the beginnings of health maladies. is a thousand milligrams”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“I don't do any stimulants of any kind. I'm just kind of cooked up all the time naturally, so like if you give me stimulants, it's just going to go into the not so pleasant side of side effects. Like, I'm just going to be like this and way too amped up, super high anxiety. And my thoughts get to be like I have less fluidity of thinking and stuff. So I just, there's just a lot of me, I guess. And so when I wake up in the morning, I don't need anything to get me going. I just go in a couple warm-up sets later, I have all the energy I need. That's not everyone. And so some green tea, some black coffee, or some free workout thirty minutes before the gym is great advice for a ton of people.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Things a lot of times I'll train early in the morning and so I won't train at all. I'll wake up and I'll have like a protein and carb mix shake with my training totally optional super extra credit may not do anything at all if you look at the literature but I find it a little bit compelling to do a little bit of that and then afterwards I have my first post-workout meal second meal third meal fourth meal bedtime wake up do it again”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, totally. It just won't happen as an impressive rate. So you have to make a trade-off for yourself. If you want, you know, most jacks, Stephen, that you can be three to five meals a day consistently spread and almost to an individual competitive bodybuilders eat that frequently and eat high protein. Five times a day, four, five times a day usually.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“So protein by itself, no? If your protein is so high that your carbs and fats are the same and you jack up your protein super high but your carbs and fats stay where they are, your calories become excessive, that will cause fating over time. But if you're doing a diet where you have a ton of protein, but you dropped your carbs and fats and your calories are at maintenance levels, you're not going to gain any fat. It's not bad for your kidneys. It's not bad for any other part of your body. Excessive protein as a health malady has been a myth the entire time. And that's one of those notions that people carry with them that too much protein's bad, right? Like yes, if you've had kidney surgery, absolutely short of that, you're probably good to go. You'll fart a lot and people will hate you, but, you know.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“A little bit less than let's say a gram per pound of body weight per day of protein actually considerably less that's kind of the supplement and a cool aspirational thing to shoot for so if you weigh let's say 200 pounds you should be consuming something like one hundred fifty to two hundred grams of protein per day and one fifty for almost everyone's totally enough but if you're real serious and hardcore and just want that insurance policy two hundred grams of protein per day so that if you're eating four times a day that's oh yeah thirty forty let's say forty to fifty grams of protein per meal”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“The number one requisite for muscle growth is protein. Foods with lots of protein in them. Ideally she'd be consumed three to five times per day at roughly equidistant intervals. Breakfast, lunch, dinner totally fine, even better breakfast, lunch dinner, evening snack? The average person needs more.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“knee angle you're not getting a ton of quad stimulus. If you stay more upright, and your heels and toes are on the ground, and you allow your knees to go way forward beyond your toes as you stay upright and sink down really low so that your knee goes into one of these. Oh my god, it's all quads all day long, so you want technique that is targeting the muscle? It's very similar rept to rept to rep, and it puts the muscle consistently through a range of motion that is in that deep, painful length and stretch position. If you just have all those three, everything else we can say about your technique is just nuances and finer points. Those are really the big ones.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“One of them is a failure to pay attention to good technique. There are sort of some universal principles of what is good technique in the gym for muscle growth? One of them is Are you moving in a way that properly activates, stimulates that muscle to actually get it to grow? Because if you do a curl that arcs up, it does a lot of bicep. If you do a curl that arcs back this way, because the bicep is being pulled one way and pulled the other way at the shoulder and the elbow, it ends up doing more of a stabilizing contraction than actually being the prime mover for the movement. So when you see people curling at the gym and they're just kind of doing this, you're like, yes, that is training your biceps. But if you just moved a little bit differently, it would be so much better. Here's another example, squatting, right? For your legs. If you squat really far back and mount so far down, your glutes get hit okay. Your lower back and upper and mid back is going to get hit a lot. But because there's not a huge change in your”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Like, oh, this is the technique I'm going to do. Because if you just get in the muscle and just do stuff. Like, imagine if I told you, like, hey, here's a ball, just like go shoot some hoops, just hit that, you know, three-pointer shot. You're like, I need a couple shots to remind my body of what it's like to shoot the basketball. Same idea for lifting. You're going to remind your body of what a curl motion is. And if you remind it a couple sets in a row, by the time you hit that real working set, that fourth set, your body's like, I know exactly what I'm going to do, which parts of the muscle I'm going to activate to contract, which other parts of other muscles am I going to activate to relax and co-contract to make this whole thing happen.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“The other part is the nervous system because your nervous system is also getting warmed up and in tactical terms it's called potentiation. When you just show up to the gym and you, let's say we said, look, okay, we re-engineered your tendons when you were asleep. You're not going to get hurt. It's impossible for you to get hurt. Like a car would have to hit you for you to rip your bicep off. You can just go and just hit the curls right away. You wouldn't get hurt, but it would feel really strange and you wouldn't get four or five reps close to where you're supposed to be from last week. Because your nervous system was like, look, how's going on? I'm supposed to be doing something so you knew more of the nervous system. A part of that is literally like the actual nervous system itself down to the cellular level is flushing all kinds of metabolites through. The connections are getting stronger. You're sort of doing a little bit of kind of mini rewiring of primary motor cortex to say, oh, we're doing curls. This is how you execute this pattern. Another part is technical.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Yeah so your muscle tissues They have physical qualities that can be measured almost in like a fluid dynamics terms like viscosity and hysteresis and all that stuff. And so when you're very cold, a lot of times there's kind of a frailty implied there as you're warming up, you're sending blood to around the muscle. The muscle itself is literally becoming warmer. And a lot of those kind of tight structures that are proteins that are made of kind of stretchy material, they loosen up a little bit. And that allows you to go through that full range of motion and training and not actually get hurt. And that's from the muscle perspective. You also get some kind of chemical stuff that happens and certain structures fill up with chemicals, certain structures, chemicals go down, and that gets you ready to perform super hard work. But that's part of the story.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“The reps go down, down, down, just a little bit of time between, and then you hit your first work set and you're good to go. You don't have to do cardio before. You don't have to get on the treadmill. You can if you like it. You don't have to do some kind of cardio warmup. You don't have to do any kind of stretching or anything like that. You don't have to do any kind of weird bosu ball band around your neck crazy potentiation exercises. Just that little ramp up is basically a 98% of all cases exactly and only what you need to do.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Rest a minute after that, and then you'll pick up the weight you're actually using, the 20 pounders, and you'll do a set of two to four reps with them, just to get the feel of that heavy weight that you're going to be doing to acclimatize not just your muscles and your nervous system, but your psychology telegraphy, this is the business weight that I'm going to be using. So twelve, eight, four. Rest another thirty seconds, first working set of whatever, sixteen reps, you're up. When you have multiple exercises for the same muscle group, you just need to do one set of like four to eight reps in that middle weight range between zero and whatever you're going to do just to get the feel of the exercise because you're already generally warm in that area one little warm upset restaurant and then hit your first set if you're switching which muscles you're using like you were training chest but then in the same session you started training back that first back exercise twelve eight four the weight goes up up”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“or fifteen pound dumbbells and you a set of eight reps. That was a little bit more challenging if you only groove a little bit, but your body's already more warm, your nervous system is more active, your muscles are more pliable.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Many ways to do it, but some research on this recently actually. You don't need much. One of the simplest ways to warm up that we recommended our pee and our app has it in the instructions. You want, let's say you have your final weight already picked out. Like last week you did twenty pound dumbbells for sets of fifteen. This week it sets of sixteen with a 20 pound dumbbells. What you want to do is you want to do very lightweight, maybe the five pound dumbbells for a set of twelve, just to get everything moving and grooving good techniques, same technique you're going to use. Thirty seconds of rest, a minute of rest. You pick up the”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Holiday season comes up, winter holidays. You're not going to the gym as much, maybe not at all. Three weeks later of no gym, you look at yourself, you look a little small or kind of deflated, and you're like, Oh my God, I'm going to have to restart all this from scratch. Nope. Two weeks later, you're in the best shape of your life again. If you left the gym for six months, one or two months later, you're in the best shape of your life again. That's how rapidly it comes back. So it's really good news for anyone who hasn't been in the gym and is feeling guilty about it. Go back, get consistent again. You're just going to skyrocket.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Oh, yeah, all the time. Yeah, retraining studies, detraining, retraining. Oh, yeah. They've done studies where they purposefully lift for a while and they stop lifting for a long time and they see how long it takes to get back. And there's one study I'm familiar with offhand that there's a group of people that trained consistently for multiple weeks. And there's another group of people that trained consistently for a few weeks and then took two weeks completely off in the middle and they just started retraining again for a few weeks later. Both groups had identically sized differences in muscle at the end of the study. And so we were like, okay, so that group that trained consistently never took two weeks off. Could we say that they purposefully like dunked two weeks of their time away for nothing? Uh huh Yeah, your body goes right back into regaining old lost muscle so rapidly that this is such great news because look let's say you lifted consistently most of the year”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“It's going to take you an order of magnitude, a factor of ten ish or so less time to get it back. If you've been more jacked before, if you've had bigger muscles, they come back to their old size. If it took if you lifted for eight months, you got a bigger bicep, and you stopped lifting for three months, and it looks about the same as when you started. If you're really careful, like it gets a little bit bigger, but really it's just back to square one. Most people think, oh my God, another eight months just to get back to where I started, like, forget the gym. The truth is after roughly about a month, maybe as little as three weeks, you're going to have the same size biceps that you did in your peak because the degree to which your tissue grows, if it's been a certain size before, especially if it was notably bigger than normal, and you held that around for a few months in a few years, it comes back in a way that is so fast.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Very true. Oh, yeah. And so a lot of times when you gain an initial amount of muscle, especially if you've been at it for years, it just never goes back to the same size as when you started. It's just always going to be bigger until you reach your eighties or something like that. That being said, yes, you will notice reductions in size, so two weeks is the direct answer there, and it's going to take weeks and weeks and months and months to recede. However, here's part two, and this is awesome news. Because of that muscle memory situation, However long it took you to gain the muscles initially?”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“After about two weeks of not lifting, we start to lose muscle, but it happens really, really slowly and takes weeks and weeks and weeks and weeks. After several months of not lifting, you're going to look considerably smaller on your biceps, but probably not as small as when you started lifting, because your muscles have a certain memory, if we can call it that,”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Two part answer. Part one is Within about two weeks of not training it? The first reduction in muscle that is detectable by modern machinery occurs. So if you don't lift for two weeks and we put you in an MRI scanner or a dexa scanner, let's say a week and a half you don't lift, I can't tell. You're not really losing any muscle yet. You're just going insane. And so me personally, I'm like addicted to lifting, so if I don't lift for a week, I'm like, oh my God, oh my God, all my muscles gone. There is some kind of intuitive truth to that because when you don't stress your muscles, when you do stress your muscles, they get a little bit inflamed and they bulge up a little bit. Your muscles look smaller like they've lost weight, but it's really just all water that they lost. You do one gym session thinking like, oh my God, my biceps are gone a week and a half later. You do one session at the end of that, you flex, and you're like, oh my God, I'm the biggest I've ever been. I was just delusional that whole time because that stuff comes back super quick.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“They're stimulated in the workout, but that's just phase one. Phase two, the actual growth occurs outside the gym, and it occurs not at any specific time point, like a magic window of two hours after the gym. Like that's when all the growth occurs. That's actually when it just starts to go up. It's four days afterwards. If you train twice a week, you train on Monday, you're going a lot of muscle on Monday night, Tuesday, and Wednesday back towards the end of Wednesday, you're just not really growing much more muscle. You go back to the gym Thursday, you hit it hard again, you have that curve up by Sunday, you're totally relaxed, during Sunday, you're not growing any muscle, your body's really recovering a lot of that fatigue, and then by Monday, you're fresh as a pickle, and you're ready to go at it again.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Every couple of hours they measure the amount of muscle growth that's going on of the biceps goes up and up and up and up and usually peaks about Half a day to a day and a half after you lift, depending on how hard you went if it's a pretty easy workout, it peaks a little sooner and drops off about a day or two later. If you train really crazy hard, it'll peak like a day day and a half later, and then half a week later it'll drop off back to baseline levels. But it's this really smooth curve and your growing muscle at every single point under that curve. So when you say, is it while I'm sleeping? Is it while I'm eating? Is it while I'm resting? The answer is all of those, except it's not at the gym. You don't grow muscle at the gym. You give yourself a signal to grow muscle at the gym. And then what you do outside of the gym matters, so some people train really hard. They don't eat right. They don't eat enough protein. Their sleep is total insert bad word here, and their stress levels are just totally psychotic. They train hard and then week after week after week. They're like, not seeing any results. Well, the results are actually created when you're resting, when you're sleeping, when you're eating nutrition.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“and the actual cell swelling itself might play a causal mechanistic role in generating more muscle growth. But we know it's probably at least 80% of the muscle growth anyone will see is because of those receptors for tension. Muscle growth as soon as you leave the gym is a negative because the gym is catabolic, it breaks down your muscle. Actually training breaks down more muscle than it builds. However, as you go home when you start eating food, protein, carbs, fats, and you have several meals per day, and you're resting when the food's coming in, several hours after training begins, if you measure muscle growth consistently, which is real difficult to do, they don't do it super often. You have to keep people in a laboratory, you have to do radioactive tracers and measure all this weird stuff.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so the primary stimulus for muscle growth is there are molecular machines in your muscles, in your muscle cells, and they are designed to detect the presence of tension. And when your muscles generate tension, the molecular detector machines go oh, we got tension here, and they start saying to other parts of the cells like, hey, let's get this muscle growth thing started, started, not happening, started. It's a stimulus of muscle growth. There are a couple of other mechanisms which might slash probably have an effect, and that a couple of them are metabolite sequestration, which is a very fancy way of saying the burn. You know at the end of us that you're like, the metabolites, the byproducts of training, if they accumulate to high levels, it's been shown in tons of animal studies and a few human studies that like mechanistically they might also tell the molecular machinery that grows muscle for you. Again, later, to get the muscle growth process.”
2024-09-12 · The Diary of a CEO · The Muscle Building Expert: “Creatine Loading Is a Waste Of Time!”, They’re Lying To You About Workout Hours! Dr Michael Israetel · IDENTIFIED FROM THE TRANSCRIPT