YouSaid · the spoken record

Jeff Cavaliere

lines on the record: 172
first: 2025-05-15
most recent: 2025-05-15
sittings or episodes: 1
sources: podcast

Every line below is reproduced as it was said and linked to the record it came from. Nothing here is summarised or generated. Directory · Search · Corrections

“I wish I could be a little bit less judgmental from time to time. And if anything, just keep it on the side of opinionated. But be open to hearing the opinions of others more. The reason why I haven't, I think it's more of wanting to be heard maybe in a time when I was a kid of not being, I was a third kid. So I was probably not heard as much as I often thought I wanted to be. The opinions have come out first as a reflex. But if I could do that, I still wish I could get a little bit better.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I think I always wanted to be more adventurous. I think that I'm a bit of a homebody, and I think that I might, my wife is a big traveler. And I think that I probably would benefit from being a little bit more adventurous and taking some vacations to places that I would never order another to go to. If I'm looking for a travel partner or someone that could do that, she more than would be willing to want to do that with me. I think perhaps I wished I would have changed that. I could certainly use an excuse and say that the boy...”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Okay. Well, what I changed about me, and then why have I not? Wow. Oh man You know, there's not much, and I'm thinking off the top of my head here. When I identify something that I want to change about myself, I usually do a pretty damn good job of putting in place steps to make that happen. And there are things that are quite personal about myself. There are things that from a relationship level, there are things from a self-improvement standpoint. I always seek to identify areas that I can improve, and I do make those changes. And I take it serious and I make steps to do that. So of the things that I've wanted to do.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Started this with the idea of down the road. Like you're realizing now at 32, it's going to matter at 52, 62, 72. And so by doing what you're doing now, you're making the right step in the right direction. That can always be intensified as you go. And by the way, your ability to intensify and do more is going to be so much easier than when you've adopted the habit and you actually enjoy what you're doing rather than making that big departure from what you're doing now and thinking you're just going to all of a sudden start loving all these things. You're not. And you're likely going to wind up making yourself not want to do it.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Then make another pass when you're ready. From a fitness standpoint, get yourself to the gym, try to do that first thing we said to take that first action, get yourself out the door. Get a habit of doing that over a period of a couple months. You want to start to adopt a more intense training plan or you want to start to adopt a more intricate training split, fine. After, don't worry about it. Like the most important thing is to get started and then adopt some of these little things. You know, I'm really noticing that my thoracic spine is not mobile enough, like Jeff said. I mean, hang from the bar, do that one little activity each day. Those are the types of things that will pay big dividends when added up. But don't be daunted by the thought that all of them have to be done or you're not going to be healthy. Any investment that you make into your body is going to be a good investment that will pay off maybe not even right now, but as you”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I think You don't want to stress yourself out. Thinking of all the things that you need to do Because there's many. And in doing so become paralyzed by inactivity and say, I'm not going to do anything at all because I can't do all of it. I think that's one of the biggest things that I see people do is they talk themselves out of it from the very beginning because they think that the commitment is going to be too much more than what they're doing right now, too much to ask and they can't do it. That's a mistake. Chip away. Make those, we talked about nutrition again. Make that first pass. Take away the obvious stuff. The stuff you know is just not contributing to a healthier life.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Of the bed so that you at least get the ability to move your toes backwards, or they're freely moving, they're not being forced into this position. So lots of little tweaks you can make, and some people think they're not as important. I think they're very important given how long you stay in those positions. Never in any other portion of your day do you spend that much time in that position?”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Type of sleep apnea issues or breathing issues at night, the on the back position with the head propped up is going to be worse because you're closing down your airway a little bit more. There are some cases where, again, that apnea patient might want to be on their side. You know, it's going to be easier for their breathing, but in most cases on their back and also too, interestingly, you know, look, most people have tight calves their ankles are, again, we sit all day. We're not pulling our ankles back towards our head. We're not maintaining that mobility towards in our ankle with our foot moving towards our head. Well, what happens in a bed? You get in bed, the sheets are kind of tight at the bottom. They're pulling your ankles straight down like that, and your feet are pointed the whole night further tightening those calves because they're just shortening in that position, especially if you trained your calves that day and your muscles repair and regenerate at night. You're basically repairing them in the shortened position because your toes are pointed down. I always say if you're going to get in bed loosen up the sheets at the end.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Might be able to modify that. They're filling it upon waking. And it goes back again to what we were talking about earlier. You see, it all relates. This back pain seems isolated, and we're talking about the thoracic spine. That's back pain. But now I'm talking about sleeping and that's back pain. Like all these things relate to each other. That's why you have to care about all of it. But being in that position is with that pillow up behind your head causes a lot of excess flexion of your neck, which can cause issues with the muscles around your neck and with the joints in your neck over time. So you might like to do that, but I'm telling you the healthier position is to sleep with a really flat pillow, a really flat pillow. I myself used to wake up every morning with some degree of neck stiffness. I switched to a pillow that is pretty much only about one or two inches high, just enough to support my head. I never have any issues with neck pain again. You're not abnormally propping it up. Not to mention if you have any.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“But then there's the sort of chronic effects of being a certain type of sleeper, like a side sleeper, especially some that like to sleep in the fetal position. They pull their knees up. The last thing you need is more hip flexion, like you're getting from a chair. You're creating your own chair in bed, right? You got another eight, nine hours of being in that position. Like lengthen them out, you know, get some flexibility or at least get some elongation at that joint in those muscles. Sleeping with a pillow that is too fluffy can wreak havoc on your neck. You know, you wake up the next day. Most of the back pain sufferers you talked about before, 82%, I believe, of people that report sleep disturbance say it's from back pain. And what happens, they feel it mostly 77% of them feel it upon waking. It's like they're not feeling it when they're sleeping, which is even worse because if they did.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Because they probably did. They probably did. They either stayed in one position for too long and weren't conscious of it, or they positioned themselves over an arm and it kind of was in this really strange position for a long period of time because I weren't conscious of it.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Just because, again, that actually helps a little bit with some of that internal rotateness that we get in our shoulders that you were demonstrating up against the wall with that position before. Not as big a deal, but you have to understand that at what other time really, again, we just talked about being static throughout the day, but at least you're getting up to go to the bathroom. At least you're getting up to go get a meal. At least you're getting up to go take a phone call. When else are you pretty much statically in the same position? I don't care if you are on your side or on your back or on your other side or on your stomach. You're pretty static for seven, eight, nine hours. There are some effects that can happen to you while sleeping that are significant. Like there are times people wake up and they feel excruciating amounts of pain. They did something during the night. And I must have done something when I slept, right? People say that all the time.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Oh, yeah So again, I think this is individual. And again, there's a lot of conditions that can sway somebody in one direction or another. But in general, I think the position that has the least amount of negative side effects in terms of how you feel upon waking is to be in what we call the corpse position, just laying on your back with your arms sort of at your side or crossed over your belly like this. If you're able to tolerate even more and kind of up in this position here”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“My view is I believe it to be safe. I believe it to be helpful for people that are having a problem establishing a normal sleep pattern. We actually do give it to our children at night because they do have issues with sleep. But honestly, the thing that people find to be even more helpful to establishing that normal sleep pattern is that consistency in going to bed and that consistency of waking up. And when you know you're on the right track, you generally don't need an alarm clock to wake you up. If you're doing it right and you're getting enough sleep, you generally see that your body naturally wakes up within five to ten minutes of the same time every morning without an alarm clock.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I really hate the dyes in foods, the food dies, I think that's a really, I'm glad that things are being done as we speak to try to eliminate them from our foods. I don't know how our industry has gotten away with it for as long as it has in Europe. They've known about the dangers of food coloring and food dyes for a decade or more. And we're still eating in our foods all the time. For what benefit so it looks more attractive on a package? Like that's bullshit.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I think the best way to spot garbage would be to like there's something called amino acid spiking like people will will actually include a lot of glycine in their in their proteins like adding glycine to it because they can get the label benefit of increasing protein content but it's actually not a complete protein so you're not getting the actual quality that you would be getting from an isolated protein”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“No, there's, I mean, look, I don't ever want to disparage other brands or, you know, I'm not in the practice of doing that, but there are some garbage quality proteins out there that are on the shelves of oftentimes like the biggest retailers. They're in it to make money. They're not in it to provide high quality. And again, you're still getting protein, but by the time your body absorbs what's in there, it's netting out to less than what it could be.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I like to say since that's mine, that's better. But the fact is that anything you can do to prioritize the quality of the protein. So in general, your isolate proteins are going to be of a higher quality than your concentrate proteins. There's still protein, but there's more on a gram per gram basis. It's 90% versus 80% by volume if it's isolate versus concentrate. So you're getting more protein per volume.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“And not doing it would bypass some of that discomfort that you feel, that got discomfort that you feel from taking it. So what happens if you don't load? You just ultimately get to the same capacity at a slower pace. So anywhere from 27 to 35 days or so, you're going to reach that full capacity anyway. If you're taking it because you want to see benefits and performance, like power output and performance, let's say leading up to an event that's a competition in four or five days, then you might want to load because you have to kind of get to those full capacities sooner. But I don't really see a need to have to load if, again, in the long run, you take away any of those risks, those gut risks, and then you get to that ultimate level anyway.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Just so your body ultimately reaches a capacity for creatine storage. So if you want to get there faster, you load. It's five grams four to five times a day. So a total dose of 20 to 25 grams in a day. Some people are going to find that that's a little bit of an overload for them on their gut. There is a byproduct of creatine breakdown, creatinine is what it's called. We get it measured whenever we get our blood test done. That can sometimes pull along with it some extra water and that can make you feel a little gut discomfort from that. Again, at lower dosages if you're using hydrochloride, you wouldn't see that breakdown as much. You wouldn't get as much of that accumulated breakdown of creatinine. So you might get less of that bloating. That's the only indication why I would ever suggest hydrochloride is if you are some of that 15% of people that have some sensitivity to that. And a lot of times getting around the loading phase.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“The creatine monohydrate is usually taken at a higher dosage, and now there's some new research coming out that states that I used to think that it was just five grams for everybody, but now they're finding that people that are like upwards of 200 pounds or more, they might benefit from like eight, nine, ten grams per day. So bigger dosages there and people who are at 120 pounds or so and maybe some of the females and female athletes, like they might benefit from even just two to three grams of creatum monohydrate. Hydrochloride is usually in lower dosage anyway. So comparative dose of five grams of monohydrate might equal out to two to three grams.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, creatine is pretty simple. I always present it in sort of two forms to people because there's one creatine monohydrate and then there's one called creatine hydrochloride. And the only difference is what is bound to. The creatine monohydrate is bound to a H2O molecule and the hydrochloride is bound to a hydrochloric acid molecule. And so what happens when that's ingested in your body is that one's more absorbable than the other. The hydrochloride is more absorbable than the other. So you could take lower dosages of that.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“To basically convert, as I did in that video, I said you're taking an iPad and making it a MacBook, right? You're completely changing what it is. Whereas with creatine monohydrate, you're just talking about providing a more constant flow of energy to those muscle cells so that they can continue to turn over faster and continue to operate at higher levels of performance. Well, what happens when that occurs? You're able to generate more work in a workout by getting more work done, you're creating more of that overload, you're also getting a secondary benefit of pulling water into the muscle cell with the creatine because osmotically when you pull water anything into the cell, you're going to bring along with it water to kind of keep the concentration inside the cell to be the same. keeps the muscle cell hydrated and that's a great thing and more hydrated muscle cell is going to likely grow better longer in the in the long run just like a flower of water”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I actually made a video recently where I taught them and I kind of addressed head on what they were. Jesse, of course, played our concerned parent who had all the questions he asked, but like, there is a big confusion that people have when it comes to people think it's a steroid. And they think that because the outcomes of taking creatine are it can increasingly muscle. It can increase strength. Sure, because the outcomes are the same as let's say anabolic steroid use doesn't mean that the mechanism is the same or the magnitude of what you're going to see from them is the same or even the legality of the supplement itself is the same. We're talking about two completely different mechanisms completely and two different things that the body are going to react much differently to. When it's an anabolic steroid, it's going into the muscle cell, binding to antigen receptors that then go into the nucleus of the cell and change gene expression.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“That's going to change quickly because I think that you have a lot of people, highly respected people in the field that are doing the research as we speak in these areas that we're talking about. I urged my wife recently to take it. She is chronically sleep deprived because of my boys. So she has, you know, she has definitely operating at a higher stress level. It's been shown to actually improve brain health and performance in sleep deprived and in stressed high-stress states. From a depression standpoint, it's being shown to be very effective even when kind of paired up with traditional approaches to treating depression through pharmaceuticals. It's just got a lot of promise. And the good thing is that there's really no downside. They haven't really identified a downside to taking it. There's a lot of rumors as to what the downside.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“And it's been around forever And the benefits have been known forever. So that's interesting because that's all related to the neurological benefits that creatine is showing in terms of depression and degenerative neurological diseases and its improvement, its ability to slow, prevent things like MS and Parkinson's. And by basically keeping the brain in a more favorable bioenergetic state, meaning be able to feed the neurons of the brain with the energy that seems to be lacking in some of these degenerative diseases.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Building muscle to that rank at the very, very top of the list are going to be creatine monohydrate or any form of creatine. Those are different forms of creatine we can get into those, but creatine and a protein powder. And some people want to argue the necessity of a protein powder. And I guess if you're getting enough through your diet, you don't have to take it. It's not a necessity. You're not getting anything magical from the protein powder that you are not getting through your food. It's just that you're doing it at a much more economic cost. If you look at the price of protein these days, I mean, it's certainly becoming a little bit unrealistic to think you're going to meet your daily goals. And for me, my daily goal is around at minimum a gram per pound of body weight and upwards of 1.2 grams per pound of body weight if you're active.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“The benefit you can get from just hanging from a bar to decompress your body, you know, even just minimally, again, not that much, one arm hang or so, two arm hangs a day is enough to give your body a bit of a break that you're not getting right now. And nobody does that. Nobody hangs from a bar.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Even if you added up all the time that you're active in a day and then the time that you're not active It's if it was the same exact time of an activity, but I interspersed my activity more regularly throughout the day, you'd have less negative side effects than you do if you're just grouping it. I'm going to be inactive from this period. I'm going to be active from this period because, again, of that effect of intermittently bathing and giving these joints a break and subjecting to different stresses than just compression, compression, compression. It's one of the reasons why.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Just standing alone is not solving for the inactivity. You need to take more frequent breaks. I think people need to get up and walk around just a little bit. Five minutes every 30 minutes or so would be ideal. But if you're going to take a phone call, go walk while you're on the phone. Like one thing I do is I have my office and I have the gym. And as soon as I know I'm going to be on a call, I just stand up and I walk around the gym while I'm on my call. Just as an excuse to get up and move, I could easily conduct that phone call from the chair still, but I'm doing the rest of my work from the chair. Anything you can do, you know, I know they're cliche, but, you know, park a little further when you're at a store. So you have to walk a little bit more. But I think it's the frequency of the breaks that we're not taking, which is the main problem. I think that.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Compression. So when your joints are subject to gravity and you're moving through space, you're actually getting a bathing of those joints of the synovial fluid that's in these joints, like let's say your knees, that you're essentially mobilizing because you're compressed again with your knee, you're weight bearing, and then you're off of your weight bearing. You're off. It's like squeezing and bathing that joint in the synovial fluid. The outcomes are much better when we don't allow that to become stagnant and when we stimulate that through frequent movement sessions being up on your feet at a standing desk is certainly going to take away some of the compression and the load that we're getting from the chair and probably discourage some of that really bad posture that comes from sitting and doing this standing in that you're likely going to at least improve your posture from below. You may not improve your posture so much from above like we talked about, but at least from below you're going to improve that. But I still think that the inactivity.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“No, I think Standing Dust are great. And I hate to say it because I might have to hold myself responsible. But I feel like it would be beneficial for me too. I think that too much time sitting, right? There's people that call sitting the new smoking. Like the detrimental effects that sitting can have, prolonged sitting can have on your body, especially when you couple it with the fact that when we do go to sleep eight, nine, ten hours, like how much time do you want to spend in a sort of fixed immobile position in a day? Like you're working all day. There's a big chunk there, maybe eight hours, nine hours, ten hours with intermittent breaks that you're going to the bathroom and getting some water. And then you got another eight or nine hours at night that you're doing the same thing. Like your body wasn't meant to be that immobile. I think there's an actual...”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Supposed to always remember the low back is supposed to be the stability center of your spine. It's supposed to provide stability. If you're not getting mobility from your hip or from your thoracic spine up and above and below, it's going to ask for it from the next place above it or below it. It's going to say to the low back, please help out, give me the mobility that I lack. So the low back will do it, but at an expense. And that's where you get injured. You got to address hip weaknesses. You have to address hip mobility issues.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So think about the impact you can have if we're saying that pretty much every single instance of low back pain that you have is going to be able to be addressed through non-operative, strengthening or stretching intervention. Because a lot of times, as we said, what's the cause of the dysfunction? Is it coming from that thoracic spine lack of extension? Cool. Okay. Well, let's work on it. So let's start to try to restore that thoracic spine extension. Is it coming from a weak glute, right? Having weak glutes? Because again, the role of the glutes from the bottom up is to extend the hip. In other words, kick the leg back behind you. If I can't get my leg back behind me and I'm trying to basically extend my body by doing that, when I step through and get behind me, well, how can I do that? Once again, I could do it from the low back by over-exaggerating and stepping in where it's not.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“You pretty much know what level of disc problem they have because it's representative of the level of herniation. When you press on something that is at the level of like L5S1, right, the last lumbar vertebrae and the first sacral vertebrae, it's going to give you symptoms like numbness tingling down near that back of your calve underneath your foot. If you get something more around the hip, you know, and a lot of times people complain of hip pain. They think they have a hip issue. It's actually a back issue that's pressing on a nerve that wraps around that area. So that's an L2, L3, or L3O4. You get indicators of where that's coming from. Again, the good news is if you don't have this neurological deficit in your lower body, this tingling numbness, weakness, it's mostly muscle and origin. Now, again, even of the disrelated issues, the 27 to 35%, 96% of those are not operated on.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So we're talking about, you know, if we look back on this guy again, it's the discs between the vertebrae, right? The vertebral discs that create that spacing and the cushioning between the vertebrae and our spine. When one of those discs, actually, this is one of them dislodged itself, but when the disc that sits above and below these two levels pushes outward or herniates, it could push on any one of these nerves that's traveling downward. Anytime you get any touching of this nerve with some other structure, in this case the disc, you get the radiating symptoms that go down whatever dermatome this is. What that means is this nerve will feed some function of the lower body or some sensory area of the lower body. Depending upon where people complain of pain, like, oh, I feel it in my hip or I feel it in my leg around my knee or I feel it down behind my knee, down to my foot.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“The second leading cause of trips to the doctor in the United States is back pain behind respiratory infection. So if you think about how often, especially this time of year, my own kids have been in at least four or five times to the doctor for respiratory infection, it starts to an eye-opener like, wow, and this is something that's somewhat preventable. We need to do something about it to prevent it. The problem is that it can come from so many different causes. You know, we talked about before how the limitation in that thoracic mobility could ask the low back to do more than it could and therefore cause strain there. Now, here's the good part about this. Though 80% of people or 85% will have low back pain in their life. Only twenty-seven to 35% of the time is it disc related.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I think the likelihood that you're going to experience back pain at some point in your life is high, but that recurring back pain and that chronic back pain, I think that's entirely avoidable. 26% of the time at any one time in the United States people are going to be dealing with back pain so kind of what the numbers that you just said there the other thing I find interesting is that”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Just have to grip. Yeah, I mean, you know, one of the easiest ways to do it is with those old fashioned little grippers, you know, that you just squeeze. And they make them in some really, really heavy resistance levels now for people that have worked on it and actually improved. When I was young, they're pretty easy to conquer with a little bit of training. You'd be able to squeeze them because they never really made the resistance high enough. But now it's definitely something that you could be challenged by.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Okay. Yeah. I mean, this is, again, underscoring why some of these things need to be trained individually. All right, so now hold it like this. Yep, and then you're just going to one hand, right? Squeeze as hard as you can for kind of a short burst. Wow hundred Now women's average grief strength is sixty to eighty pounds, so you're actually much stronger than the average woman.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“I'm right So it was 130, right? 130 versus 110 on this side. So I fall in the range of average, but not super human for sure.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“You got to give it a shot. Try to do it with all the popping without all the popping. That was my bicep that popped, by the way.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Let's see what you 150 now. See, I had my prediction was right. So a lot of times it takes a little accommodation to the stress of doing that.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“No, no, you're not going to beat, you're going to beat your old performance, but you're not going to beat the left side. Left handed.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So you're above average. So doing well on grip strength. So now what you would do is, and you would test both sides, you could average out the size. Sometimes you're going to have one, obviously one side stronger than the other. You would then have a good baseline if you were feeling like you weren't sure if you recovered or not, you would test this in the morning.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“So most men would be somewhere between 100 LTOC and pounds, 100 to 120 pounds. So if you look at that, that's around 46 kilos to 54 kilos. You want to give a shot? See where you stack up. So to do this, now there's some rules here. Don't go like this. You know, keep it in here. Don't touch your arm to the table at all. Yeah, 90 degrees. Like that. Yep. And then you're just going to squeeze.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Right, or lacking, right? You're not doing enough of. That being said, you can actually directly measure your ability to recover from exercise based upon having a baseline understanding of what your grip strength is and then monitoring what that is over weeks or months of training. So if you were to measure your grip strength with a tool like this in the morning five mornings in a row and average it out at a time where you feel like you're feeling energetic and good, that will give you a good baseline of what your grip strength is.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Pretty important, huh? A lot of that research has been determined to be more correlative than causative, but The fact is that maintaining your grip strength is very important. So what I mean by the correlative causative thing is that what they find is that people that maintain their grip strength throughout life are probably doing so because they're regularly engaging in physical activity. Likely they are lifting weights, they're holding heavy weights, they're having to manipulate their body in space if they're doing calisthenic exercises. So there's a level of activity that remains in. Their grip, that probably keeps their level of strength at a higher level. So you're selecting out people that are just generally maintaining their fitness, in which case they're probably maintaining higher levels of health and lower issues as they age.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“What's interesting is from the individual themselves, certain muscle groups require more or less frequency to recover from. So I might find that I could train my biceps every three days, but I could never train my back every three days, or I could never train my chest every three days. It's just so intricate because every muscle is going to be different for every person. And even at a holistic one level, you're just not going to find the same recovery rate across the board for every muscle in your body. So a lot of times I think people should rely on a little bit of training intuition to say, hey, like, am I increasing my weights? Is my strength going up on the lift? Am I feeling excited to train that muscle when I go to train it? If I am, then I'm probably recovering well. And you can experiment with like hitting it again more frequently.”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, interesting. So I think this is one of the most fascinating areas of training that has yet to be uncovered. Actually discussed this with Andrew Huberman at one point. It's like it's very interesting. From person to person we know that there are different recovery rates between the people. From person to person, We know that there are different recovery rates between muscles. Like you might do the same bicep work that I do and need more time to recover than I would”
2025-05-15 · The Diary of a CEO · The Truth About Creatine, Belly Fat, and Getting Shredded! Jeff Cavaliere (The Muscle Expert) · IDENTIFIED FROM THE TRANSCRIPT