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

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“Like this down to a squatting position and we anchor our elbows into the sides of our knees, okay? And then from here, we post up on one hand, reach up and rotate, and follow it with your head as you go up as high as you can to the sky. Now the goal here is to try to hold this position for up to 60 seconds. That is what is lost when we get into these chronic positions like this, right with our devices at our computers. We get to this rounded thoracic spine, this upper portion of the spine. Doing this will give us the mobility that we're lacking. So the next thing is something we call a sumo squat stance. It's a squat stance hold. And it's based off of something called the horse stance, which again we work on getting hip mobility and hip stability, right? And again, we're going to still work on the hip in all three planes. So what we do is we get down feet wide and squat down.”
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 can see from the space I'm in, you don't need a whole lot of room to be able to do these exercises, they're incredibly accessible, they're actually scalable with a low barrier of entry, so no matter what level of ability you bring to these exercises, you're going to be able to do them. All right, so the first exercise up here is pretty simple, but it does demand some balance and it also will teach us a very critical biomechanical requirement, which is a hip hinge. So it's called the single leg RDL. What you want to do is you want to hinge, pretending that there's a drawer behind you that's open, you're going to close it with your butt. Then you reach forward, but at the same time, you kick back the opposite leg and engage the glute on that side, lifting it up to create a bit of a counterbalance. So your goal is to see if you can get even up to 10 without losing your balance or having that other foot have to contact the ground. Next exercise is something that we call a squat and reach. And what we do is we get down to the ground.”
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
“Seek out where these deficits are and B to actually pursue a program that would work on those deficits. And then when you have that, again, the comprehensive list doesn't have to be an hour a day of doing those things. You prioritize that list and you focus on five to ten minutes of extra work with it. It's funny, I make a lot of videos on, hey, do this every morning. Do that every morning. Do this every morning. But it's only appropriate to the people that have the deficits that I highlight in the video. People think they have to combine all of those things into a whole separate career in order to be able to pull them off. That's not necessary. You find the ones that have the biggest impact. But I don't think that having, you know, doing stretching requires long duration of these things. It just simply requires consistency of them.”
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
“Not much. It just has to be consistent. So, I mean, I think if you were to devote Even five to ten minutes a day of stretching the areas that are tight. And again, this is very individual. Like one thing that I always stress, even when I was in baseball, every player from me got an individual program. And it was based off of a comprehensive assessment. So I would go through the assessment of each player and you would find that either based on position and the demands of that position, body type, you would find certain requirements of a program that needed to be in place to maintain optimal health that you would get tight in certain areas. You would have”
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
“Strong, right? Maybe even muscle bound. I don't have any flexibility here to, again, really create much of an elastic output here or to get a lot of force generation. But if I were to take this band and sort of get that optimal amount of flexibility, but also the strength in this case, the muscles, the tension, I could shoot that band a lot further with a lot more force and a lot more ease. Our goal should be not just athletes should be striving for this, but our goal should be to have the right amount of muscular tension and force capability with the flexibility and mobility because that's only at that point that you actually can express probably the best performance possible.”
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
“If somebody was just completely flexible, right? And you were trying to shoot this band across the table. I don't have a lot of tension to be able to generate to get any kind of force to do that. On the contrary, if somebody was...”
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 people hate it. And I think that, I mean, some people like it if you're into the practice of yoga, pilates, you will likely gain a quick appreciation for how much better you feel when you do those types of exercises that will improve mobility and flexibility. But for the average gym goer, no, it's either going to get relegated to the last thing they do before they leave the gym or not at all. And I think that that's going to have a big impact on how well they feel. I think that when they talk about the fountain of youth, stretching and mobility is probably the thing that makes people feel the best. I've heard that. People say that, and I agree to almost a full extent, but I think that if you are just limber and loose, but you lack the strength, you are never going to be as functionally capable as you can. Actually, I have this band to sort of show 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
“Then I've also taken away and I've weakened the strength that you have. It's there. Your strength is there, but it can't be expressed because I took away the stability. So the real root of longevity in fitness is really in your ability to maintain mobility, flexibility, instability. Flexibility is the muscle length and the ability to change the length of the muscle. Mobility is the joint excursions, the ability to move your joints and their full range of motion. So it's a muscle or joint thing. Still the same concept, but they're working on different elements.”
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
“Now I would argue that there's a few things underneath the whole thing. It's just like a tree. You see the tree above the ground, but you don't see the roots. And the pyramid sits on the ground. But what's underneath the pyramid, the roots, your stability, your flexibility, your mobility. Because if I took the strongest person that could squat 600 pounds, but now I'm going to put you on a stability ball and tell you to do the same thing. You're not doing it. I just took away your amazing strength because I took away your stability. And if you can't obtain certain positions of your body because you lack the mobility, you lack the flexibility.”
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
“In there as well as well. Yep, your condition would be right. Depending upon who you talk to in terms of longevity and performance and the sport you play, it's going to fall right above or below strength.”
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 then above that, you got to maintain your muscle mass, like the amount of lean muscle you carry. And above that, your ability to perform because of those two attributes. So to be able to actually do things. And if it was an athlete, it would be like their skill work would be at the very, very top. So could you, if you're a baseball player, you know, how well do you swing the bat? How well do you feel the ground ball? It's that top level skill work that comes up 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
“Finding this thing to be something he didn't want to do. Maybe it was also feeding into his increases because he was doing the things he hated to do. But the idea was he maintained his fitness by being completely multifaceted and by incorporating some of these balanced and reaction type drills into his approach because it is important. The fall risk increases exponentially as you get older. A lot of it has to do with something we'll talk about with the thoracic spine and losing mobility there. But like you need to factor those types of things in. Flexibility and mobility feed into that. Like you can't, I always talk about there's a pyramid, right? If you look at the old nutrition pyramid, there's a bottom which is supposed to be represent all the things you're supposed to work on. And then it kind of fine-tunes and works its way up. At the bottom of the pyramid, most would say is strength, right? You got to maintain your strength.”
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
“Challenges to your balance, having challenges to your ability to maintain muscle recruitment, because that's, again, neurologically your neurons start to fire at a slower pace. You need to train these things, reactivity, reaction skills, again, balance drills. These are all little parts of things that people can do. I always remember seeing this old man. He was in a, he had an obstacle course he built. I don't know if you ever saw this, but it was a video. He was like 89 years old. And he made this obstacle course. And he used to add every week or so he'd add one more obstacle to his course and he built it in his backyard. And it was like a balance beam and then a net that he had to climb and all these things. He used to run the obstacle course once a day. Wow. And he said that like he would try to find new ways to challenge his body so that he would keep his brain guessing as to what's next. And again, whether or not he was...”
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're not going to be your best. So when people are looking, the general population is looking to become healthier and feel better. It's not going to be one thing. First and foremost, I believe that getting on a training plan that prioritizes. The building of muscle, so hypertrophy and strength building, is going to be really important because we are going to, again, like I talked about before, you're going to naturally lose strength every passing decade, you know, up to 8 to 10% per decade as you pass the age of 50. So you need to make sure that you are doing something to stay that off. You can dramatically slow that down by engaging in strength training and engaging in regular weight training with the purpose of trying to build muscle. you have to do that the brain ages so having”
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, this is where I think when I say if you want to look like an athlete, you got to train like an athlete because the hallmark of their training is that it's multifaceted. So you can't just have one element developed and be a great athlete, even if you look at someone as one-dimensional, I'm not doing this, saying this to put them down, but one-dimensional as an arm wrestler, right? They could have grip strength and forearm strength and rotator cuff strength to be able to actually turn somebody over. But if they have poor nutrition, poor sleep, poor recovery, they're likely going to lose, especially because you're neurological output in grip is directly correlated to your ability to recover. If you don't have more than one element”
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
“If it's proven down the road that it's something that could be beneficial and safe, I want to say I'm aching to say 100% safe because that's what I want, then maybe I would if I felt like I was really suffering from the loss or the change that my body was going through because I don't want to just let myself get old. I want to try to do what I can. But up till now, the journey for me has been completely natural and to do it in a way that it feels most rewarding because I haven't had to do anything. So I feel like I'm most inspired by my ability to keep going. And I'm not going to be 50 this year.”
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
“declaring yourself as low testosterone even at levels like 400 and 500 and then going and using testosterone like you're going to be on that for the rest of your life if you pursue that path once you decide to replace your body's own natural testosterone level with exogenous testosterone you're going to have to rely on that for the rest of your life now some people can get off of that and then try to restore their body's ability to produce testosterone but that's not a given so be prepared that once you go down that path it's when you're going to have to be on for the rest of your 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
“Yeah, I mean, I think, look, TRT is becoming such a Prevalent. Path for people. I don't like that that's the prevalent path. I don't want to come across as somebody who is anti TRT because I've been reminded of that and that on some of the videos I've made about it that look, Jeff, there's a lot of cases where people have extremely bottomed out testosterone levels and there's nothing medically that can be done other than replace the testosterone that's not being made. I completely appreciate that. But as you've noted the rise in interest in TRT is coming from a lot of the documentation of people talking about their use of it and how it's physically changing them. And they're doing it at a rate like it's becoming option one. Like what about maximizing your natural potential first before?”
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, it's actually a pretty disturbing visual when you think about it, but it's not certainly not a healthy thing to have. And there's always a lot of repercussions to going down that path. They might look short term the way they want to look. And I would argue that even in those cases. The large, super large Mr. Olympia look, I don't even know if that was ever aesthetically appealing to me or even a lot of people, but it definitely leads behind a lot of damage.”
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 usually antibiotic steroid use that causes that or growth hormone that doesn't generally come from natural occurrences where your belly gets so bloated like that. I mean, sometimes if you have different types of hernias, you can get hernias actually within the abdomen, not just in the inguinal, you know, in the groin area. That could cause some of that distinction in the asth, but not that global bloating that you get there. That's really usually a telltale sign of growth hormone use, something that they've abused that causes the Organs underneath to actually grow and cause distinction pushing out of the belly.”
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 muscles are just growing just like a bicep would grow. And as they grow, you can't change the suturing down of the tendonous sheath. So they're sort of growing out more prominently from that area. So you get more visible abs, but that's the only way to really do that is through training to hypertrophy the abs, but you're not going to get there if you don't first attack the body fat that's over them and that's only going to come from nutrition.”
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 belly fat is just pointing at his stomach, and it's like there's still that belief that there's just an exercise or two that you need to do for that. That's not how that's not how it is. Abs are not going to be gotten through just the exercise. It's always about nutrition. It's always about nutrition determines body fat levels above everything else. Now, when you get lean enough, if you're not doing any type of ab training, you'll probably have less defined abs because you won't have the development of that muscle. There's nothing different about the abdominals and the biceps or the quads. There's still muscles that can be developed. And because of the anatomy of the abs, there's that line down the middle and the tax, right? That's just caused by a suturing down of something called linear albus. It's just a tendonous sheath. When you develop the muscles themselves through either crunches or resistance training, right, even weighted ad work is helpful in this case.”
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 gotta get in shape, man. And I was like, well, you know, how many days a week do you train? He said, well, I don't really train, just, you know, just do a couple push-ups and stuff. I said, well, you're going to have to probably train. What do you do for your nutrition? I kind of eat what I want. And I was like, all right, but he wasn't really overweight, you know, but he's the typical. And he goes, just tell me. I just want to know what I can do for this. What's a good exercise I could do for this?”
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
“Get rid of the body fat by doing those crunches and stuff, like that doesn't work. I think that's probably the biggest misconception. I always remember Laszlo. Laszlo was a guy who worked on my house as a contractor when we were building it. He would come up to me. Just he was like the typical male, right? He was in pretty decent shape. He worked every day, active. He's like,”
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
“Deter the loss of muscle and maximize the retention of muscle and maybe again even slightly build in that deficit, then you're going to want to prioritize protein. So it's not just the calories and calories out that will get you to lose the weight. But when you ultimately, I think people aren't just talking about weight loss. They really want to make sure that they're maximizing lean muscle at the same time that they're losing weight. If they want to look a certain way, function a certain way, it's going to matter.”
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
“Yes and no. So to lose weight, you're going to need to be in a calorie deficit. But if you took that approach and just ate whatever you wanted to, let's just say eight Twinkies and a deficit, you're not going to get the same outcome because the type of weight lost is going to vary depending upon what you ingest. So if you don't ingest enough protein, you're just eating Twinkies. You might lose weight, but you're also going to lose muscle in the process. So if you want to.”
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
“Experience the health benefits you already would you be there aesthetically you're probably really happy with where you are now compared to where you came from and you still get to live a life that's not as filled with sacrifice To get there. And that's the battle people have to wage and ask themselves how worth it is it to me.”
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 continue down that path. Sometimes you sharpen up the diet a little bit more. Sometimes you take one extra night of socializing or drinking out of the schedule. And you start to see it go even lower and you start to get that second row of abs. Then it becomes a question of how motivated you are to actually just continue and what level of sacrifice is required or is worth it to you to continue. And that's the caveat that I always say I mentioned early on like is it that important to you? Because I could tell you that at 10, 11, 12% body fat, you're going to look amazing and you're going to look better than 98% of all men. So whether you had that little tiny area of fat around your waist, you're still going to have your abs. You're still going to have defined shoulders and arms and some veins popping out and other places. Like, is that good enough so that 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
“Well, what's cool is that's actually that little spark of motivation. Like, I want to keep going. I can see the top half.”
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
“Approach. Well, by the time you get all the way down there, you've lost the fat in your face, you've lost the fat in your neck. So sometimes I look at myself in the mirror. I'm like, man, you're gaunt, you know, and I hate the way that my face gets sort of caved in, but it's sometimes the price that you pay in terms of maintaining a lean physique, especially naturally, because that's how your body starts to lose fat, especially as you age. You start to lose collagen and skin thickness. So it looks even more of a challenge. But this top-down approach is sometimes good because it allows you to start to see like the upper row abs underneath the chest. Or when you start to get into better shape, you might have noticed this yourself. You start to see like, okay, my lower chest isn't as saggy anymore. It's actually starting to take some shape.”
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 level of strictness of nutrition. And I mean the level of strictness, it's not just in the foods that you choose, but the Consistency with what you choose them, so how long can you sustain this really clean diet? And I hate the word clean diet because usually when people say they eat clean, it's actually the first thing. It's a red flag that they don't. But I think it comes from having a sustained ability to eat in a very restricted way. When men put on body fat, that is the first place to go on and the last place to come off. And one of the biggest areas for that, you mentioned that I don't have one, but I mean as ridiculous as that this is going to sound, when I start to see a little bit of fat on my body, it's right there. And it's because that is the absolute first place to go on. The shamefulness of how your body does this and what it does to us is that it kind of works from this top-down approach. Like you'll lose fat first from here and then it kind of goes down. And the last place is here. So it works in this top down.”
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 don't sleep track. I did for a while. I don't sleep track. I actually, now I've tracked my cortisol levels and my levels of cortisol have actually improved even as my sleep time, my total sleep time has diminished. Now there is, and I hold on to this as a possibility, but I haven't tested myself. There are two genes that are actually responsible for short sleeper syndrome, in other words, where you can get away with less sleep because it optimizes gene expression for wakefulness and brainstorm activity that allows you to wake up easier. And the downside to that is that only 1 to 3 percent of the population has that. So unless I got really lucky in terms of that, then I might be playing a game that I ultimately can't win. But I think that there is a possibility that some people can operate better on lower sleep totals than others.”
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 it's a good goal in terms of establishing a more regular sleep or time to go to bed. Because the number one thing I think people need to understand is that when it comes to sleep, the routine of sleep is what's most important, I believe. Even in cases of lower sleep totals, there's actually 27% of people report sleeping less than six hours a night. And 20% of people sleep four to five hours. I actually fall into the category of sleeping probably five to six hours most nights because I get to bed late and I get up around seven o'clock each 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
“To train in the morning. Well, how do you feel when you wake up? Do you feel energetic as soon as you wake up or do you feel?”
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 have a very difficult time waking up on one of those people that act like a zombie for probably 15 minutes before I'm feeling ready to go.”
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
“It's only optimal because it's when I can consistently do it. If I could change that, I would probably work out at 5 p.m., you know, but I always find that there's still work going on. People still need me at that point in the day.”
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 always, again, based around a protein first, so usually chicken or steak or fish, and then fibrous carbohydrates. So it's going to be. Something like I like Edamame. It's good protein in it. And I'm not fearful of the soy protein that's there, especially in that limited amount. Broccoli. And then I have my starchy carbohydrates, which my favorite of all time is sweet.”
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 eat breakfast in the morning and I have usually, again, I'll give you typical meals. I have oatmeal. I even put like some pumpkin in the oatmeal itself, some canned pumpkin just for some additional vitamins and minerals protein shake and some maybe some egg whites. So I get good amounts of protein. And for lunch, I'll have like a grilled chicken wrap. Again, trying to prioritize protein at every single meal. And I'll try to have a Greek yogurt that has limited sugar in it. Then I'll have a protein shake usually after work only because I know that when I get done with work, usually at six o'clock, I come home, the kids are there. They want to play. I wind up just having something to tie me over, realizing that my dinner's going to occur later at night after my workout. What happens, though, is that workout occurs at around 10.30 to 11 o'clock at night. So dinner happens at around midnight for me.”
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 why I would look at fat content, but sugar is just really not necessary. It's just one of those things that our bodies do not need and tends to be too inviting to the point where people have a hard time stopping eating sugar. So I think that's one of the fastest ways to get yourself on track is to try to minimize the sugar content in the food. And then I look for protein because I think that protein has a lot of benefits in terms of improving that ratio of fat to lean muscle and also for its ability to satiate you. So if you're eating a higher protein food, you're likely going to find yourself feeling satisfied and full faster than if it's just a carbohydrate-based meal. So those are the three things that I look at every time I turn a label around, protein, sugar, and fats.”
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 always look for sugar and fat, that's what I look for. So dietary fat, there are nine calories per gram of fat versus four calories per gram of protein or carbohydrate. There are much more calorie dense foods. So when you have fats on your plate in any way, shape or form, calorically that dish is going to increase pretty quickly. So you have to be mindful of them if you want to lose weight and achieve a hypochloric state to get there. You're going to have to take in fewer calories than you're burning.”
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
“Appealing, especially like yogurts, right? People will have fruit on the bottom yogurt, but it's like loaded with sugar. Or my first experience was oatmeal. I was reading the bodybuilding magazines in my teens that every bodybuilder ate oatmeal in the morning. So of course I was buying Quaker oats, but I was buying those little packets and they have brown sugar in the bottom and it's like they were loaded with sugar. They were not the equivalent of Quaker oats from a from a like a canister. And so here I'm thinking of doing something right, but I'm not because there was more sugar in that than there was in a bag or a bowl of tricks cereal.”
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, I mean, white rice is actually, there's a place for carbohydrates in people's diets, I believe, but you have to have a healthy respect for them because they're the most likely to be overeaten. Like the desire to eat five steaks is not there for most of us. But you could pound a whole plate full of rice and then some or pasta and then some because they are much more chemically pleasing to the body. So I think people need to be cautious of overconsumption of carbohydrates and they're not aware of portion sizes really impacting them because they'll say no I had rice and pasta and I would say I have rice and pasta too every day. But like I probably don't eat as much as that person does. So portion sizes when it comes to that is one of the areas people do not have a good awareness about the kind of hidden offenders. I mean there's sugar in a lot of things that is used just to make these things more.”
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 happened with me and what I always advise people to do is start just by looking at globally from 30,000 foot view, what do you know you're doing not well right now? Like, are you drinking excessively? Do you end every night with a pint of ice cream? You know that you're doing some things wrong. So you make one pass at the obvious stuff and you just do it for a couple weeks, you know, and you see how you progress and what will normally happen is usually those are the most offending, they're the biggest offenders when it comes to nutrition, that you will notice some quick weight loss when you stop 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
“As a trainer of athletes, it's sacrilegious to me, but they really discuss anything in the lower body. They're not talking about really big legs or I want to have strong developed glutes. I mean, it's just not really high on the list. So pretty much everything's going to focus on the waist up in terms of the aesthetic desire, bigger neck for men. For women, it's the opposite, right? For women, they focus first and foremost below the waist. They want to have better legs. They want to have stronger legs. They want to have well-developed backsides. They want to like, and there's probably, I mean, a cultural importance upon that. People are, you know, men are being judged aesthetically on their upper bodies more than women are. And women are being judged more aesthetically on their lower bodies. So we're feeding into those desires, especially, you know, one scroll through Instagram and you're just reinforcing everything I just talked about.”
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 amount of fat that someone carries, so how lean they are. The aesthetic development of their muscles, what their bodies are shaped like, because you could lose weight, but as you've described before, skinny fat isn't really an attractive look. So I think they want to develop their muscles in specific ways.”
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
“Fact of life people want to improve those areas. What I try to do when I bring people in through that track is to also make them aware that it's, okay, this is cool. You want your abs. That's good. But obviously this can require a healthier eating plan. So I know I can have a much broader impact on their overall health and life if I can get them to eat much healthier than they are right now. So I always feel that you can come in for whatever your top level interest might be. But my mission and goal is to make sure that you understand there's more to it than 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
“I mean, the top is abs, biceps, chest, and low back pain. I mean, people actually come to me for one of two things. Again, I think it's having the two hats of physical therapists and strength and conditioning coach. I think people come to me to fix something or to improve the look of something. We have lots and lots and lots of views, obviously, based around fixing issues, low back pain, postural issues, knee pain, shoulder pain, and how it disrupts their ability to carry on in life or through their fitness pursuits. Then there's the other side of it where people, of course, they want their six-pack abs and then they want their arms and they want their chest. And I highlight those because the fact is that is where people are most interested because it's the beach muscles, but that's.”
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
“in their life that caused them to seek this out because it's the one thing that can control it's the one area where it's like i can i don't have to listen to anybody i have to do what i have to do for myself and i'm in control of my body and i think that a lot of times people or it's an escape you know where you benefit from the endorphins that are released through exercise and it's your escape for doing something to make yourself feel better but a lot of times people get into fitness as an escape from some of that pain so if if if i had You'd come to me in the very beginning, I would have started with that conversation and tried to find out why is it that you can't stick with this you've tried and you stopped. And I think that people need to understand that. And finding the why to get yourself on track with pursuing optimal health is everything.”
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
“It would be better because I'd have a six pack. What would be important having a six pack? Well, I would like how I looked in the mirror more. Why would it be important for you like who you're looking at in the mirror? Because I don't feel like I'm enough right now because I'm letting myself down because I know that I'm not doing the things I need to do. Why is it important to not let yourself down? Right. So when you start to ask the question, multiple, keep digging. You find the why very quickly. And a lot of times it comes from pain, from childhood. It comes from pain of letting others down. It comes from a feeling of inadequacy that you developed either because it was drilled into your parents or others or because you just never lacked the self-confidence to actually feel better about yourself. I always say that most people who are lifelong gym goers, they all have some level of pain.”
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 conversation I would start with always the conversation. I think it is important to see if you can understand the why for somebody because if you ask this question, this is an interesting exercise to do, but if you ask the question of like, why do you want to get in shape, you might say, I'm too fat right now. And I would say to you, well, what would it mean to you to not be as fat as you think you are”
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