In this episode of The Thermo Diet Podcast Jayton Miller sits down and answers questions from The Thermo Diet Community Facebook Group. He goes over a wide range of topics from supplementation, resistance training, and much more. Check it out and let us know what you think!
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Full Transcript:
Jayton Miller:
Welcome back to the Thermo Diet Podcast. I'm your host, Jayton Miller. And today I have a solo podcast for you mainly just because I like to listen to myself talk, I'm just kidding. I haven't been able to do a Q&A for you guys in a while, and I really enjoy being able to provide as much information and value as possible for everyone who's listening to this podcast. So I put a post in the Facebook group, and for those of you who aren't in there, it's just the Thermo Diet Community Group on Facebook. And so I have a myriad of questions to answer today. So I'm going to hop right into those. So the first question that we got here is, "What are some budget friendly and simple to prepare options for the Thermo Diet?" So obviously I love the thermo bowl. So I put rice with about eight ounces of beef in there with a few eggs, and then I put a scoop of bone broth in there from UMZU, obviously. But you can use pretty much any kind of bone broth or collagen supplement that you want to.
Jayton Miller:
And that usually is a large part of my calories. So that's probably about half of my calories for the day, and it tends to satiate me for at least four to five hours. So that one's probably the most friendly, it's pretty consistent. I think if that's the only thing that I'm doing with like some orange juice and collagen and throughout the day, and maybe a little bit of ice cream, my weekly budget doesn't go over $100. If I'm adding in a little bit more variety, that's where the price is going to get you. So the more variety that you have, typically the beef, your grocery budget is going to be. But if you keep it simple, keep it straightforward, which is going to make the diet easier just to stick to in general, then your grocery, budget's going to be a little bit more lean, so to speak.
Jayton Miller:
So yeah, the thermo bowl is probably my biggest thing. As far as like snacks and stuff like that, I'm not really a big snacker. I usually do three meals throughout the day and then I'll have like a four snack. And that usually does mean pretty well. Like I'll split my smoothie up into like two separate portions. So I'll drink like half of it, then I'll drink my coffee in the mornings, and then I'll drink the other half of it. And then that usually lasts me till lunch. I'll have a big thermo bowl for lunch, then I'll have some orange juice and collagen post-workout, and it's interesting because a lot of the times you don't want to have antioxidants post-workout because you'd want the inflammatory response from that workout, or the hormetic response from that workout. And there's actually some studies that show that vitamin C from fruits specifically can be anabolic.
Jayton Miller:
So I thought that was quite fascinating. And then glycine is actually quite anabolic, it increases GH and things like that. So I like to get in a good scoop of collagen with some orange juice post-workout, and then that's usually probably around 3:00 to 4:00 and then I'll usually have a nice big cup of ice cream before I go to sleep probably around like 6:00 usually. And then I'm usually in bed by 9:00. I'm kind of an old man. I like to wake up early and go to sleep early. I find that whenever I get in a good, consistent routine that my performance is usually the best whenever I'm waking up early and going to sleep early.
Jayton Miller:
"Will UMZU supplements combined with the Thermo Diet really optimize someone's overall health, i.e physical, cognitive, sexual, and gut health?" Yes, I do fully believe that the nutritional philosophies, along with the lifestyle philosophies that we promote will be the foundation, and then the supplements on top of that will kind of give you that last 20%. So I do think that we have a very well-rounded holistic approach whenever you get into the UMZU sphere of things, and I do think that it is very effective. There are other things that you can do that are outside of these. So coffee enemas for example, are something that for a lot of people, it can be part of that last 5% of just like real close optimizations, or it can be for somebody who is really struggling. Coffee enemas have been shown to increase glutathione production from the liver up to about 600 or 700%. It's also been shown to help keep the liver lean.
Jayton Miller:
So it helps export fat from liver. So if somebody is struggling with that liver and things like that, it can be very effective. If somebody has endotoxin overload inside of their intestines and it's actually hurting their liver, weekly coffee enemas is going to be a very high leverage tool to be able to utilize whenever you're trying to get rid of that endotoxin load. It's also very good for decreasing the amount of serotonin that's in the system, because 95% of serotonin is actually produced in the gut, and you do not want excess serotonin inside of the peripheral tissues. So utilizing a weekly coffee enema or a bi-weekly coffee enema can lower the amount of serotonin that's in the system, and the way that I see it is like it allows for dopamine to have more freedom to take action. So things like that.
Jayton Miller:
But yeah, as far as like the Thermo Diet lifestyle is going to huge, the Thermo Diet mindset is going to be huge, then the actual food, the supplements, and then just trying to find a little bitty things that you can tweak that can make just a little bit of a difference is going to make your journey very, very successful. And then, "What supplements and Thermo Diet foods do you recommend for people who want to get into powerlifting?" I don't think that there's anything special that you have to do for powerlifting. I think the main thing is going to be focusing on low reps, high weight. You want to be as light as possible and as strong as possible. So it's going to be mainly central nervous system training. You're not going to do that much hypertrophy training because if you put on excess muscle, you're going to weigh more, and then your relative strength is not going to be as high.
Jayton Miller:
So unless you're just really, really freaking strong and you want to create more hypertrophy in certain muscle areas to allow for greater... I just went blank, like leverages in certain angles, so like getting your biceps bigger, or getting your lats bigger so your bench press has more resistance whenever you're going down and things like that, it's going to be very, very important. Getting a nice big upper back, so you have something to push off of effectively whenever you're bench pressing is going to be very important. Maybe getting your legs a little bit thicker, so whenever you go down into a squat, you have more resistance at the bottom of that squat so you can bounce up a little bit quicker. Making sure that you train the core very, very effectively, especially around the spine. Getting that spinal stability is going to be very important, especially in the deadlift and squat.
Jayton Miller:
Yeah, I would say that there's nothing specifically that you need to do. I would say that your recovery is going to be better whenever you're eating at at least a maintenance and you're eating thermo foods. So if you are hormonally optimized, your MPS is going to be higher, your muscle protein synthesis is going to be higher, your recovery is going to be better, things like your sleep is going to be better, the inflammatory load on your body is going to be better so you can come back to the gym in a less inflamed state. So you can put your body through a higher amount of stress so you can come back even stronger or you can train more to optimize your strength.
Jayton Miller:
I'm kind of going on a tangent here. But I don't think that there's anything special that you need to do. I think that just optimizing your training alone for power lifting, it's going to be the highest leverage factor and then making sure that your nutrition and your lifestyle, things like your sleep, getting sunshine, limiting stress, especially psychological stress is going to be very important. And then utilizing things like red light therapy is going to be really good. Yeah. Other than that, I don't really think that there's anything special that you have to do. How to optimize cognition. So this is something that I have taken a lot of interest in, because if you can figure out how to make your brain work better, then usually everything else tends to work better as well.
Jayton Miller:
So some of the things that I have noticed that have helped with optimizing my cognition that aren't supplement related are making sure that I get plenty of sleep. Usually whenever I get around nine hours of sleep at night, my cognition is through the roof, I have extreme brain clarity, I feel great, I tend to have better recollection of memories. And on top of being able to recall things better, writing them down, journaling on a daily basis is something that I have noticed that slows down time, one, because you're remembering the things that you've done more effectively, but then also solidifies it in my brain. So journaling has been something that has been very effective for memory recollection. But yes, sleep allows for basically all areas of my cognition to be enhanced.
Jayton Miller:
So making sure that you get enough sleep is going to be huge. Red light therapy can also be another, not necessarily high leverage factor, but it can make a little bit of a difference. Utilizing methylene blue whenever you utilize caffeine on a daily basis. And then also using a little bit of L-theanine is going to be a really good, like little cocktail, I guess. So methylene blue is going to make sure that you are more effectively utilizing the oxidative metabolism in the brain. So you're going to more effectively be utilizing the mitochondrial respiration of glucose. So you're going to be creating more ATP and have more energy in the brain. So that's why I utilize the methylene blue with the caffeine. I learned that from Georgi Dinkov, and then the L-theanine kind of takes off that stimulatory kind of jitteriness. So it takes the edge off of the caffeine, so you're kind of just relaxed and zoned in.
Jayton Miller:
I also noticed that having plants around, I have a lot of plants in my apartment. I have one sitting right here by my computer, I have one behind me, and then I have a whole bunch over and kind of my living area. Plants are huge. For some reason, I just feel like number one, the air is cleaner. One thing that I'm also going to be experimenting with it's coming in is a negative ion generator. So negative ions have been shown to help increase sleep, purify the air, things like that. So I'm excited for that to come in and see how that does. And I will update you guys whenever I get that in and let you all know how that's going. But as far as the plants, it's cleaner air, I feel like they do give off a good kind of vibe, so to speak. The color is very relaxing, whether it is flowers or just green plants, like you see in the background here.
Jayton Miller:
Yeah. So I think plants is not something that's extremely high leverage, but that's another one that is not supplement related. Then sunshine is going to be huge. Exercise is going to be huge, especially resistance training, and then figuring out how you can optimize the time that you train with your brain function. So one thing that I've noticed that I've been experimenting with is working out throughout different times in the day. And I've noticed that anywhere from 1:00 to 3:00 PM, whenever I work out, that's kind of that mid-afternoon slump that I get into where my brain doesn't work as effectively, but my body is well rested because I've been working all day. So I'll go work out during that time. And then after that, I have the endorphin release from the workout that allows me to kind of get a kickstart again for my brain.
Jayton Miller:
So the late afternoon and early evening hours are typically pretty productive for me because I have that second win, so to speak, and I've already gotten the workout done during the least productive hours of my day as far as my ability to work effectively with my brain, and work creatively with my brain. Let's see. If you have not experimented with the Piracetam family, I recommend Aniracetam as a starter supplement. Make sure that you supplement a little bit of Alpha-GPC choline with it and take it with a little bit of fat because it's a fat soluble nutrient. And if you don't have enough choline in the system, you can run out of choline and it can give you headaches. So you want to make sure that you do use choline for that.
Jayton Miller:
Let's see. Making sure you're not deficient in vitamin D is going to be huge for cognition and vitamin K. I always make sure to take vitamin K and D together because they work synergistically and enhance the effects of each other. And vitamin K is also good for cognition in general, so is vitamin D. So if you're deficient not on one of those, your cognition is not going to be as good as it possibly could be. Let's see. What else? Magnesium, salt baths, and supplementing with a little bit of extra magnesium, if you're deficient in magnesium, those are two things that I highly recommend. I did notice that my cognition did increase. Probably it wasn't very significant, probably about 2%. But I did notice that whenever I corrected that deficiency, there was a noticeable change.
Jayton Miller:
Let's see here. Meditation has allowed me to increase the amount of time that I can focus on a singular task or a single task. So that has been something that has been very good for me. Yeah, I would say other than making sure that your nutrition is on point, making sure that your gut health is on point, making sure that you are getting daily movement, making sure that your stress is not extremely elevated, especially your psychological stress, and focusing on your psychology is going to be the biggest things. And then those little ones that I mentioned earlier also. The addiction threshold for nicotine is around five milligrams, and I believe it's five, anyways. It's something like that. And if you stay below that addiction threshold, you can still utilize the cognitive benefits of nicotine because we have the nicotinic receptors in the brain. So if you utilize something two to three milligrams of nicotine, so like a chewing gum or a toothpick, or something like that. I think Ben [Grid Bill 00:16:26] has a discount code for Lucy gum.
Jayton Miller:
You can actually still get a lot of the cognitive benefits from the nicotine because it's still attaching to the nicotinic receptors in the brain. So I would experiment with that. Also, if you haven't experimented with pregnenolone, I would highly recommend experimenting with a little bit of pregnenolone under 100 milligrams, so probably around 50 to 75 milligrams on a daily basis is going to be very good for cognition. I will move on here. Let's see. Vitamin D supplementation good/bad, researchers all over the place with it. I think that it is perfectly fine. If you've listened to a couple of my podcasts with Georgi Dinkov, he does encourage vitamin D supplementation, and he actually has a couple podcasts outside of mine as, and I think he might mention it in one of the ones that I did with him as to why vitamin D supplementation is not bad and it is beneficial.
Jayton Miller:
And I have not been able to find anything that is extremely convincing as to why vitamin D supplementation would not be good, especially whenever you combined it with vitamin K and you're not deficient in magnesium. Like whenever those things are taken care of, I don't think that vitamin D supplementation is bad. How mTOR and IGF-1 work in relation to the Thermo Diet? Most experts in the health field are warning about the excessive up-regulation of these pathways due to the high levels of glucose in the Thermo Diet. Are these pathways always turned on? So mTOR is amino acid dependent and it's not glucose dependent. So I'm not sure where they're getting that from the carbohydrates other than the conversion of amino acids into glucose via gluconeogenesis. So yeah, mTOR is amino acid dependent, it's not specifically glucose dependent.
Jayton Miller:
So mTOR usually the problem, a lot of the vegan and vegetarian communities talk about mTOR being a bad thing from meat specifically, not carbohydrates. So I'm not really sure what angle they're coming from with that other than possibly... Yeah, I'm not really sure as far as the mTOR pathway is concerned. Now, IGF-1, I'm not really sure if that is amino acid dependent or glucose dependent, but if you are regulating blood sugar throughout the day and you're not having extreme spikes and extreme troughs, it's not going to be a problem. Yeah, I mean, I think that is getting a little too nitpicky. I don't really think that there's any solid science behind that that is proven, I guess, or highly supported. So I wouldn't really worry about that, and I don't really think that's something that you need to be considering whenever it comes to that. I think there's a lot of other things as you that are a lot more detrimental.
Jayton Miller:
"What types of food do you eat every day, and when do you eat? What is your fiber intake? I feel like eating potatoes and having a fruit smoothie always makes me pass the 30 grams of fiber a day. I heard that high fiber in the night raises SHBG." That is true. And that it slows down transit time for some people. Yes. So fiber adds bulk to the store. So if you don't have enough lubrication within the gastrointestinal tract and you are sitting there adding bulk to the stool, it's just going to pack itself in there, and it's going to be harder and harder for it to move through the system. So you don't want to have too much fiber. It is going to exacerbate the issue. And you were right about the SHBG.
Jayton Miller:
I have a fruit smoothie every single day in the mornings. So first thing, whenever I wake up, I have one cup of blueberries, one cup of pineapple, an entire container of low fat cottage cheese, about 56 grams of protein, and then I'll have 10 to 12 ounces of nonfat milk. And then sometimes I'll add some maple syrup to it just depending on how I feel, blend that up, I'll drink half of it, and then I'll put it in the fridge, and then I'll have my coffee for the morning. I'll journal, I'll go through some learnings that I'm working on. I usually always have a course or some kind of skill that I'm trying to work on, and I'll do that. I'll eat the frog. So I like to get the highest leverage things done first in my day. So I'll make sure to get those done.
Jayton Miller:
I'll have the second half of this smoothie at around... I wake up about 6:45, so I'm usually done with the first half of the smoothie by 7:30, then I'll have the second half of this moving around 9:00, 9:30, then I'll usually have lunch around anywhere from 11:00 to noon. I am an early eater and I have a giant thermo bowl for lunch. So that's my biggest meal of the day. That will usually last me about four or five hours. I usually wait a couple hours, then I'll go work out, then I'll come back. And then around 4:00 or 5:00, I'll have about 20 to 25 ounces of orange juice with a scoop of collagen. And then I also put some creatine monohydrate in there. For the cognition question, creatine monohydrate is also another one that I would highly recommend for cognition. It has been shown to increase short-term memory, and it also is very good for increasing energy production.
Jayton Miller:
So I would look into a good creatine monohydrate supplement. I like Naked Creatine. That's a very good one. Where was I? So orange juice and collagen, and then right before I go to bed, I'll have probably like anywhere from 8 to 12 ounces of Haagen-Dazs vanilla ice cream or coffee, or chocolate. And I always make sure to get that one or Edy's, I believe that is the name of another very good thermo ice cream. So I usually have the ice cream in the evenings and then that's about it. So I meet in about 3000 calories a day, nothing too crazy. And I've been maintaining my weight pretty well. I'm about 190 to 195. Been getting stronger. So I mean, I'm just going to stay here for a while. I'll probably drop down 10 pounds around April, May, somewhere around there just because I want to be a little more crisp whenever I'm walking around with my shirt off, because I don't like to wear clothes that often.
Jayton Miller:
Next question, "What you do you guys use for skincare, hair, body wash, etc?" So this is my least strong area. So I do make sure not to get any kind of mint or like highly Parabens dense and Sulfate or... Paraben and Thalidense skin, hair, body wash, etc. I make sure to get as clean products as I can. But yeah, it's not something that I pay huge amounts attention to. I just try to get the cleanest product that I can find, and I don't worry about it too much because the other 90% to 95% of what I'm doing is going to make a huge difference. So I just get the cleanest thing that I can find and go from there. And because UMZU has their own products, I typically don't have to worry about that at this point. But before, we did have our own products. I would just find the cleanest thing then I could get, and then I wouldn't worry about it.
Jayton Miller:
Typically, the psychological stress of worrying about things like that is going to be a lot more detrimental than the actual product that you're using. So I would just get the cleanest thing that you can find, and then I'm not worried about it. Thoughts on bands and body weight training to failure. It depends what your goal is. It also depends if you are in a low metabolic state currently. The lactic acid buildup could be a little bit too much for your system. So you just want to make sure that you're not currently in a low metabolic state. And then bodyweight training to failure in bands to failure, I don't really see anything that's too terribly wrong with that. I don't think that is the most efficient way for hypertrophy or strength purposes, but if it's all that you have, I do think that it is better than nothing. Any kind of resistance training is going to be better than no resistance training. So I think that that's good.
Jayton Miller:
"What is it about the thermo that with the high carbs that makes it beneficial for Type 1 diabetic?" So type one diabetics means that the pancreatic cells are not secreting insulin. So it is dependent on how well, how to regulate your blood sugar and what foods work best for you. Yeah, I mean, if you were able to sustain your blood sugar effectively without getting too high of blood sugar, you balance out your macronutrients properly, so you're eating a sufficient amount of protein with an adequate amount of carbs, and you have a little bit of fat mixed in there throughout the day, it's not going to be bad. You don't have to eliminate carbs if you are diabetic, that's blast for me. And what's interesting is that fructose is independent of insulin, meaning that it does not have to have insulin to get into the cell.
Jayton Miller:
So if most of your food is from fruit and you are not calling deficient, so your liver is properly exporting that from the liver so you don't have fatty liver buildup or fat building up in the liver, then you're going to be fine. Yeah. So I would center it more around fructose than a starchy carbs, and you should be good. And fruits are typically pretty low on the index, on the insulin index. "In one of the earlier podcasts, you talked about the Netflix documentary Game Changers and the demonization of meat. You also mentioned de-masculinization through plant-based diets. It would be great if you could cover this in one of the future podcasts." Yes. So that documentary was terrible, in my opinion. There were a lot of things that they said that were not true, and they basically put it in a context that made it look a lot more significant than it really was in a lot of cases.
Jayton Miller:
So I don't really have much to say about it at this point. I think that there's plenty of information out there that debunks the entire thing and shows how absolutely ridiculous it is. Yeah. And as far as like the de-masculinization of it, plant-based diets are not hormonally friendly, especially for protective hormones, not only for men, but for women. So it's going to decrease the amount of progesterone production that you have, it's going to decrease the amount of DHT and testosterone production that you have. They are not good for anyone. So that's really all I have to say about that one. Yeah. Well, that's all I gotta say about that one. "A video on blood sugar levels would be great. Watching the podcast, it seems like the only way to be healthy with regard to blood sugar levels is to eat every two to three hours." This doesn't sound right to me. I feel that there should be a way to have a healthy blood sugar level without needing to constantly eat.
Jayton Miller:
So what you're going to have to do first is you might have to start off eating every two to three hours, but as you heal you... Sorry, as you heal, your liver is slowly going to be coaxed into holding more glycogen, so you can go further between meals without eating. I talk about this in depth in the blood sugar regulation course inside of UMZU fit. So if you want information on that, I would definitely go there. "Could you address the idea, we shouldn't be supplementing with things like zinc because it messes with copper? Two of the podcasts, you've had speakers explaining that you shouldn't supplement with zinc or vitamin D and it'd be nice to hear your thoughts on this." Yeah, I already talked about vitamin D. I think it's fine. As far as zinc, I think that if you balance it out correctly, like I have inside of thyroid, I don't really see anything wrong with it. The thing is whenever you supplement with excess think for extreme periods of time, that's whenever it starts to become a little bit detrimental.
Jayton Miller:
"I know there's a podcast that discusses serotonin, and in that video, you also discuss dopamine, but it would be great to have a podcast specifically dedicated to dopamine. It could include advice on how to increase dopamine like Mucuna, tyrosine, and retinol oil, the branched-chain amino acids, for those of you who don't know, also displacement tryptophan which is a precursor to serotonin. So supplementing with a little bit of branched-chain amino acids or getting in plenty of dairy is going to be good. "And maybe you could discuss some herbs that seem to increase dopamine, like Gingko or Ginseng. Also, when we may have low dopamine, why we should want more dopamine, etc?" Yeah. So dopamine is basically the hormonally friendly neuro-transmitter whenever it comes to dopamine versus serotonin. Serotonin is the anti metabolic neuro-transmitter meaning that the higher serotonin is in the system, the lower the metabolic rate, which is what's interesting as things like snakes and wasps and things, their venom is actually serotonin and that's why it's painful.
Jayton Miller:
So I don't know why people think that it's a good thing. It's also been shown that whenever animals go into hibernation, serotonin skyrockets to decrease the metabolism so they don't starve to death from not eating all winter. So serotonin is definitely not something that is good. Some reasons that you may have low dopamine is because you have an excess of serotonin or in some cases, there are some weird kind of anomalies as far as a genetic perspective that don't allow you to create enough dopamine. So yeah. And then coffee is going to be good for dopamine. A little bit of nicotine on occasion, on occasion is going to be very good. Mucuna is another good one. Let's see. What else is good? Methylene blue actually when combined with red light is a pro-dopamine. So I would experiment with that a little bit. Sex pro-dopamine, exercise pro-dopamine, if you do it correctly. So yeah, that's about all I got on that one.
Jayton Miller:
Let's see here. "Which UMZU supplements you should not take in conjunction? I was going to take TESTRO-X and Thyroid at the same time until I asked." So yes, you do not want to take those together. You also don't want to take one of those and Immune together. So you don't want to take TESTRO-X and Immune, you don't want to take TESTRO-X and Thyroid, you don't want to take Thyroid and Immune, you don't want to take... Yeah, that's basically the combinations. Because of the zinc, whenever you supplement any of those together, then you are getting too much zinc and you can develop a zinc toxicity over time. So please don't supplement with those together. I think that that is it currently. So just make sure to not supplement any of those three together.
Jayton Miller:
"Puffer and fish. There's a lot of fish, like Mahi, haddock, monkfish, etc that are lean and [inaudible 00:34:08], but aren't addressed." Haddock is fine, Mahi mahi is fine. All you have to do is Google the puffer content of the fish and see how high it is. It's really not that hard to figure out. Typically, warm water or white fish are fine, especially if they're super lean and relatively low in polyunsaturated fatty acids. "What ingredients to look out for when buying personal care products or how to make your own soap, body lotion, etc?" Parabens, Valides, Sulfates are going to be one. Any kind of like weird dyes are going to be ones that you want to avoid. Off the top of my head, that's pretty much it. Again, like I said, my least knowledgeable area, I would say, even though I know what to look for, but I don't know how to articulate it and give it back to you. So I apologize for that.
Jayton Miller:
Let's see. "What are you still trying to figure out in regards to health and what have you recently changed your views on?" Oh, I like this question. Let's see. So I am fascinated by psychology, and the more that I studied the human body, and the more that I learned about psychology, the more importance that I give the psychological wellness of the being to the health of the individual. I think that psychology is something that is extremely underrated whenever it comes to the manifestation of physical elements and the wellbeing generally in people. So I think mental health and psychology is something that tends to be more and more important as I continue to deepen my knowledge with the holistic health of an individual.
Jayton Miller:
So that's something that I'm continually learning about. I love Carl Jung's work, Jordan Peterson is another good one. Eric Norman is another good one. Eric Hoffer, he's not a psychologist, but he does have some really interesting ideas as far as like crowd psychology and the thinking behind mass movements, the same with Gustave Le Bon. Yeah, so I would say that that's kind of like the main area. I tend to spend a lot of time within that area of abstraction. Yeah. Other than that, there's really not a whole lot that I'm really uncovering as far as physically, and as far as in physiology. Yeah, I'm kind of just chilling in that area right now. The psychology is something that I've been very, very interested in.
Jayton Miller:
And then I also have other things that I'm learning for work as far as like learning new skills and stuff like that. So my mental space is taken up by a lot of things. So I don't have as much room for physiology specifically because I'm filling that area that I use with psychology right now. And it goes in waves for me. So like, I'll be interested in different areas that I use that mental space for from psychology to physiology. Usually, those are the two areas that it's in, but as far as physiology can be different areas, like strength training and athletics to health, and kind of like how we heal and just the metabolic theory in general. So that's kind of where I'm at right now. I don't know if that was exactly the answer that you were looking for, but I hope it helps.
Jayton Miller:
Let's see here. Over training and stress. This is to be the last question here. I feel like I've been rambling on for awhile. "Over training and stress, for example, when in a deficit, I want to retain my muscle, so I train five days a week, 50 minutes sessions. I'm aware this is too frequent, but how can I retain all my muscle in a cut whilst only training two to three times a week with 40 minute sessions?" So in terms of how to train, I would hit up Tyler Woodward because he actually has some really interesting ideas behind this, that he's uncovered from other people. So if you are inside of UMZU Fit, or if you're inside of the Thermo Diet Facebook Community, hit up Tyler Woodward because he's going to have a good answer for how to train.
Jayton Miller:
Now, as far as the nutrition, you want to make sure that you keep your electrolytes as high as possible. So magnesium, potassium, calcium, and salt, and sodium. Keeping these high is going to be very protective on the metabolic rate. So making sure that you are not deficient in any of these, eating a decent amount of dairy, so keeping a decent amount of dairy in your diet because it's going to be high in calcium. It's also has a little bit of potassium, a little bit of magnesium in there. It's also very, very good quality protein, and it tends to have a little bit of BCAAs in it, too. So you're going to have that displacement tryptophan as talked about earlier. I would also make sure that you are getting in enough protein. So typically usually I recommend about 0.85.
Jayton Miller:
I have noticed that whenever I am lower in calories, if I increase my protein to about 0.9 to 0.95, maybe even to 1 gram per pound of body weight, just in the period of whenever I'm trying to lower body fat, it tends to keep the nitrogen balance of the body positive. So your body doesn't have as much reason to pull from the muscles. So keeping protein around 0.9 to 1 gram per pound of body weight and making sure that you balance out the amino acids. So anytime that you eat any kind of muscle meat or anything like that, balancing out with a highly gelatinous protein like collagen, bone broth, gelatin, things like that, it's going to be very important. Let's see here. Getting extremely filling carbohydrate sources. So potatoes are going to be your best friend during this time. What's actually interesting about potatoes is that their protein quality is higher than that of the most pristine egg yolks.
Jayton Miller:
So egg yolks are what are used in scientific studies to compare all other proteins too, and they're at a 100%. Potatoes have actually been shown to have 110% protein quality because they have what are known as keto acids in them, which can convert into amino acids and then be used for building blocks to build proteins. So utilizing potatoes, utilizing plenty of dairy, getting in about 0.9 to 1 gram of protein per pound of body weight, that is a new kind of epiphany that I've had, a new kind of paradigm shift that I have warmed up to. Now, whenever you are healing the metabolic state, you typically want to go a little bit lower, and whenever you're in a maintenance phase, and whenever you're in surplus, getting in about 0.8 is where you want to be. But whenever you are trying to get rid of body fat and retain as much muscle as possible, that positive nitrogen balance is going to be very important. So getting in a little bit of extra protein is going to be very, very beneficial.
Jayton Miller:
Let's see. Yeah. Other than that, I mean, focus on your sleep. That is going to be huge. So if you're only getting eight hours of sleep right now, you're going to get 9 to 10 hours of sleep at least while you're cutting. That's going to help you lose the fat faster. It's going to keep your hormones in balance. It's going to allow you to recover faster so you're not being as drained from those sessions as you usually would be. Let's see. I'm trying to think. Yeah, that's about it. Making sure that you're not stressed on the psychological level is also going to be huge for making sure that the stress hormones remain low and you are pulled out of that catabolic state.
Jayton Miller:
Yeah, that's all that I can think of off the top of my head, and then yeah, just make sure to hit up Tyler. He'll have some good tips for you. But that is all that I have for this episode. I hope that I gave some kind of value that you can utilize in your daily life. If there's anything that I didn't cover that you want to make sure that I definitely hit, please message me on Facebook, tag me in a post in the Facebook group, do something to get my attention, and I will try to make sure that I put out a podcast episode specifically for whoever recommends that, and for everybody else who can utilize that information to make their life better in some form or fashion.
Jayton Miller:
So thank you again for listening to this. I love doing this. I love the audience. So stay thermo, and I'll talk to you all next time.
Jayton Miller:
Thanks for listening to the podcast. If you haven't already, make sure to hit the like button, subscribe, and leave a comment down below if you want us to cover a different topic.
