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Kyle Maiorana: Okay, I'm Kyle, everyone. I'm 1 of the registered dieticians here on the team.

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Kyle Maiorana: Okay, today, we are going to be talking about exercise for bone health. This is going to be a really great opportunity to get some of your questions answered by an expert. I will introduce Dr. Nick truby. He'll give a little background on himself and share. About how he's put together this great program

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Kyle Maiorana: for our members. If you have questions put them in the chat throughout this talk, and I will read through them and ask some questions as we go along, and they'll also be about 10 to 15 min at the end of this talk to get more questions answered.

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Kyle Maiorana: If you have any questions that aren't about exercise, put those in the slack channel, and somebody from our team will address them.

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Kyle Maiorana: And while I introduce Dr. Nick, I would love it if you could put in the chat where you are at in your own exercise journey. What kind of exercise are you doing? Are you currently doing anything?

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Kyle Maiorana: Then we can kind of get the questions going from there. So Dr. Nick Truby is a Phd. Exercise physiologist who has created an exercise and impact training program for our optimal bone health clients.

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Kyle Maiorana: He also has an awesome training app and sees clients, one on one virtually outside of the program. So if you're looking for someone to help you with exercise goals. He has a few different ways that you can work with him.

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Kyle Maiorana: Side note. I have his training app. I love his approach. I love his style, and I've gotten a lot of benefit out of it so far. So okay, Dr. Nick.

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Kyle Maiorana: tell us a little bit about your background and how you

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Kyle Maiorana: created this program.

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Nick Trubee: Yeah, absolutely. Thank you for such a very welcoming and kind intro there, appreciate that. Yeah, I know. So a little bit about my background is, you know, I've I've kind of been in the personal training and strength and conditioning coaching world for the last 2 decades and worked with

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Nick Trubee: people coming, you know, off of injury all the way up to elite athletes, competing in whatever sport that their their specialty is but

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Nick Trubee: and what I found through all of that is, typically there are some areas where most people, either getting into exercise or have just been removed from it so long that they have just deficiencies that pop up, and those deficiencies tend to be the backbones that help support

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Nick Trubee: a lot of things that we want to do, especially like the bone health side

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Nick Trubee: is getting in those positions where we're comfortable. And we're confident

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Nick Trubee: in our practice, in our technique, in what our bodies are doing in space, right? All the things that

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Nick Trubee: I'm sure that anybody that's new to exercise, that they they learn a new movement, and they've got

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Nick Trubee: 5 or 6 things they're focused on trying to figure out what to do. So you know, you just kind of gradually build on that approach to where.

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Nick Trubee: when we really want to have the capacity to improve our strength

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Nick Trubee: in our bone, health, and all the things that come with it. We have that foundation to be able to do so.

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Nick Trubee: So that's kind of what I've really picked up on, you know. I'd like to keep it simple, regardless of who I work with

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Nick Trubee: as that, you know, I think most of us realize the more simple things in life tend to be the the best things in life. So that is really true with training, too. And then

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Nick Trubee: as Kyle has seen, you know, she's been in my training app for the past few months.

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Nick Trubee: We kind of talk a lot about. This is a conversation I have a lot about with with patients that I see through. Ohhh!

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Nick Trubee: Are, you know, the days you feel good.

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Nick Trubee: where kind of the the stars tend to align. That's when you know you, you know you kind of give a little bit more of your effort. A little bit more.

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Nick Trubee: You know a bit of a challenge in the days where you don't, you meet yourself where you are.

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Nick Trubee: and

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Nick Trubee: you know, I think the the combination of all of that is, you're always putting some form of a deposit in the bank right where maybe it seems like a little bit one day. Seems like a lot the next day, or whatever that looks like over a month or 2 months time, all of a sudden that that savings account starts to get built up. So

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Nick Trubee: I think there's a lot of value in that consistency. Part of it, too.

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Nick Trubee: That's 1 of.

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Kyle Maiorana: Aspects of your training app that I liked the most is that kind of 1st round spot check. Where are we at today so that you can really kind of like have this

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Kyle Maiorana: intuitive like sense of how far you can push your body that day. You're not just blindly following a program where you're like a rule follower. Well, this is what the plan is. Today. I'm gonna do it, even though, like it doesn't totally feel that good for me. I I love that you've built that in, and it it kind of teaches us to like we're in charge. We're the ultimate boss of our body, and we know our limits best.

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Nick Trubee: Yeah, I think we've all been conditioned at some point to where it's either, you know, no pain, no gain, or push it until you can't move anymore, or whatever that looks like in terms of our our value in that moment.

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Nick Trubee: And even you kind of have to play the trick against your own

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Nick Trubee: human nature, in that, you know. Sometimes the hardest decision of the workout is just to start.

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Nick Trubee: So how can you kind of

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Nick Trubee: re-engineer that to where you do things that are simple and easy.

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Nick Trubee: but offer a big return, and how you feel.

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Nick Trubee: and then you kind of just, you know you leave breadcrumbs for your brain, and how, as you do the next bit, you're like, well, that was pretty good. What's the next?

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Nick Trubee: It's the next layer for me right?

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Nick Trubee: And then I think you build that in and you build trust in yourself. That number one. You can do it. Number 2. It's 110% worth your time.

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Nick Trubee: right? Because you're seeing the value from it. And then after that, it becomes part of your routine. And it's not a chore anymore, right? And for anybody that's in the program. Now that they've been doing any of the phases that I've kind of constructed.

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Nick Trubee: I always say phase. One really isn't there to help build bone.

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Nick Trubee: But it's there to build all the things in the background that are. Gonna let you build bone

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Nick Trubee: right. And it

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Nick Trubee: from, you know. For me it's kind of a cool way of

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Nick Trubee: let's kind of redefine

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Nick Trubee: the point of all this.

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Nick Trubee: and like make it to where it becomes a desirable

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Nick Trubee: choice for you to make. As far as like. This is a big deal for me. I need to make it.

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Nick Trubee: you know. I need to do it. However, I don't want it to feel like a chore. I want it to feel like this is therapy for me.

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Nick Trubee: and then you just build on that. And then 6 months down the road all of a sudden, you're you're doing deadlifts, and you're putting weight over your head and all this stuff that you never thought you do.

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Nick Trubee: Now. It's like just part of the day, right? It's like no big deal.

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Kyle Maiorana: Yeah. And I like how you know, just to build on the topic of building on your program.

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Kyle Maiorana: We have so many people that are in different stages of exercise, and I think it would be really great if we could talk about some of the key things that you recommend thinking about when it comes to exercise for each stage. So

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Kyle Maiorana: if somebody is brand new to exercise, they're not currently doing anything.

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Kyle Maiorana: Or maybe they're a beginner. They're an intermediate or their advance like. What are some of the things that we should be thinking about as we're moving through those stages.

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Nick Trubee: Great? That's a great question.

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Nick Trubee: And I think you know all of it is really everything is built on you understanding.

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Nick Trubee: how to use your body appropriately.

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Nick Trubee: It's you know, which muscle is in charge. How am I breathing through these movements? Where my mechanics? How can I

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Nick Trubee: get to the point to where I make having enough of a resistance to have the impact. I need to see on the bone health side, right? Because we know that's important

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Nick Trubee: but even from a beginner standpoint, it's, you know, almost rewiring your brain on how to speak to your muscles

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Nick Trubee: as silly as that sounds sometimes, but our bodies are so efficient, and this is one part that is always fascinated by

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Nick Trubee: in that, regardless of, if it's right or not in terms of a movement.

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Nick Trubee: Your body will do what it needs to do just to get it done

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Nick Trubee: right, and sometimes at the lack of at the expense of it, takes less energy to do it. So I'm just gonna do it that way. And our body is always kind of geared towards that survivalistic mentality. So over time

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Nick Trubee: our mechanics can be very poor that it may not affect you now, but once we start loading progressively on some of these bigger movements, those weaknesses become

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Nick Trubee: really big, glaring issues in that, like the person's like, I wish I would have just taken a step back

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Nick Trubee: for a month

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Nick Trubee: and spend some time on these really basic little little movements that build that pattern. So I can have success with it. Right? So it's like, that's kind of where I start with someone that's

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Nick Trubee: either has minimal experience or been removed from it for a long time.

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Nick Trubee: and then the people that are more advanced, like on the other middle end of the spectrum beyond. It's like, how can we build these into

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Nick Trubee: day offs

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Nick Trubee: or into a warm up routine that you're still like.

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Nick Trubee: you know, showing that pattern of this is what normal is. And this is what needs to happen. Right? So it's like, you never get too far removed from the the fundamentals.

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Nick Trubee: Right? Yeah. So

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Nick Trubee: I think that's.

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Kyle Maiorana: People are so anxious to get started and like get going and get to a certain point that they they are frustrated by going back to the basics.

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Kyle Maiorana: Manny.

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Nick Trubee: Yeah, one.

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Kyle Maiorana: Pencils.

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Nick Trubee: Exactly. And I, I 100% get that because it goes against, you know, you're trying to ride that wave of Mo of motivation and and energy, and I totally get that

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Nick Trubee: however, most of that's driven on emotion because you're just white writing that way when energy is high. So you're you're kind of setting the stage that, like you mentioned before. It's like, no.

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Nick Trubee: I'm in control

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Nick Trubee: of this, regardless of what my mind wants to tell me right now, right, you know, even have discussions of people that are more advanced.

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Nick Trubee: And you know they're they're already doing some of the bigger movements that in my mind. I envision everybody getting a chance to do like you're squatting, and you're hinging, and your overhead pressing all this stuff like the lift. More style movements that that we preach about.

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Nick Trubee: And you know it's just little tweaks on, maybe

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Nick Trubee: how a different you know version of that movement, or how we can build up progressively to get you to a better spot where you can lift more in those exercises. Right? So it's it's little tweaks. But in in reality. It's we're aiming to get everybody

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Nick Trubee: in their capacity

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Nick Trubee: to get in the best place that they can challenge themselves with some resistance.

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Nick Trubee: and it's might look a little bit different. I think everybody has an appreciation for that in this group that everybody's puzzle is a little bit different.

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Nick Trubee: But those puzzle pieces are kind of all the same, they just go together differently. Right?

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Nick Trubee: So that's kind of what my my approach is, for. Most of the exercise stuff.

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Kyle Maiorana: So to touch on the differences and emotions

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Kyle Maiorana: we have the people that can't wait to just keep building on things and doing the most. But then we also have a lot of fear.

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Kyle Maiorana: We talk about that a lot with our clients.

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Thomas Schellberg: A.

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Kyle Maiorana: dieticians and health coaches who can help people work through fears, but

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Kyle Maiorana: that that that is seems to be a common theme. So you know, there are people that had a fracture.

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Kyle Maiorana: and they're trying to get over an injury. And they're really anxious about starting an exercise program. What are some of the

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Kyle Maiorana: recommendations or conversations you have with those people.

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Nick Trubee: That's I mean, that's a

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Nick Trubee: at least 50% of the time. Of every conversation, right.

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Kyle Maiorana: Yeah.

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Nick Trubee: And it's understandable.

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Nick Trubee: my approach is first, st it's like, well, let's you know, we're aware of the numbers. It's like T scores.

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Nick Trubee: whatever right.

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Nick Trubee: And then I kind of pair that with what's our reality, you know.

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Nick Trubee: when you've had an injury. What did that look like?

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Nick Trubee: How long have you been dealing with that injury, or if you've had ever had one, right? So I kind of pair the reality with what the numbers are telling me.

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Nick Trubee: And typically, if it's like, you know.

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Nick Trubee: a T score that would scare most people, you know. Negative 3, negative 4, whatever. But they're like, well, never had an injury. Never had a fracture. Anything like that. Well, for me it's like, well, maybe there's not as much

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Nick Trubee: there in terms of quantity, but it sounds like quality may still be pretty favorable. Right? So for me, that's like a green light that we can be a little bit more aggressive on the end.

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Nick Trubee: But still

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Nick Trubee: you're still having that conservative mentality of

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Nick Trubee: let's just start with less than we likely probably can do

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Nick Trubee: just to get a baseline.

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Nick Trubee: and then we can kind of take some baby steps from there. Right? We're kind of stretching out that timeline a little bit

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Nick Trubee: but I always look at it from the standpoint, because, like this is a conversation we have a lot of.

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Nick Trubee: I'm told that I shouldn't bend over, or rotate, or twist, or anything like that right.

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Nick Trubee: and

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Nick Trubee: from a just a human perspective, those are very important things that we need to be able to do regardless.

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Nick Trubee: So it's

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Nick Trubee: a lot of times it's almost rethinking on how you're doing some of these things where you're creating those patterns within your body that can control

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Nick Trubee: in support

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Nick Trubee: our bones and our structures, and not let this, our pure skeleton, take the load of that

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Nick Trubee: right if that makes sense. So a lot of the movements I have, people do teaches them along the way. Where? How can like the muscles around my spine control start and stop rotation compared to me, just moving without any thought

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Nick Trubee: regarding that movement.

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Nick Trubee: and that's a that's a big one from my perspective, where that rotation, because that rotation one's always a big conversation, I'm told not to rotate. Well, how are you supposed to engage in the real world? If you can't rotate, it's impossible. Right?

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Nick Trubee: So you just almost re defining and relearning how to control that movement without you just doing it and hoping for the best.

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Nick Trubee: right and and over time, with some repetition and intentionality behind that it becomes second nature, and you don't have to think about it anymore because you do it right. But a lot of that is in the training component of it.

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Kyle Maiorana: Okay, I wanna get into one of the questions

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Kyle Maiorana: here. I loved it because I I hear

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Kyle Maiorana: this theme a lot. So this was from

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Kyle Maiorana: Audrey. That question is about priorities. On busy days I'm struggling to fit it all in 8,000 steps in a weighted jacket daily vibration 10 min on 10 min off 20 min, 5 times a week, using weights like how many weight, balance, resistance per week are needed, and the reason why I wanted to ask. This is, this is what I think makes your approach to training

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Kyle Maiorana: so realistic and so sustainable. So I would love to hear what your recommendation is when somebody just feels overwhelmed by all the things that becomes like this part time. Job, how do we find the time to do all of this realistically?

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Nick Trubee: I mean, that's

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Nick Trubee: that's a real world question for sure, right and I love that, and I think I can relate to this because I've got 3 little kids

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Nick Trubee: and

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Nick Trubee: what you would imagine my day looking like is probably very

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Nick Trubee: close to what it actually is. And you know it's you're always trying to figure out the best strategy for how I can make all that happen, and number one regardless of the time. If it's 10 min. If it fits 15 min, if it's an hour.

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Nick Trubee: every one of those minutes. If the answer is, is it worth my time to do it?

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Nick Trubee: The answer in my mind is always yes.

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Nick Trubee: right, even if it's a short period of time, it's always worth it.

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Nick Trubee: because this is, you know it for me. I envision that time as a bank account like I mentioned before. Right? Some days I can put in $1,000 like man that felt really good right like. That's a pretty good chunk.

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Nick Trubee: The next day I put in $5 like man. I was like nothing right. But if you do something every day, regardless of the money after a year. You're like holy crap! There's a lot of money in that account. Right? That's how I envision exercise all that volume of all that work

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Nick Trubee: is important.

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Nick Trubee: and aside from that, even if it's not as much as you want

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Nick Trubee: the consistency part of that which is the hardest to measure from a scientific point. It's like, well, is the overall amount of work important, or is it that I did a little bit added up to a lot of work. Right that engagement piece of can I engage my body every day, regardless of the time

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Nick Trubee: that engagement is necessary for us to improve

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Nick Trubee: right? So I've done a bunch of research on this, because this is kind of how my life goes. I get 15 min here, 20 min there, and I've got an hour's worth of work. I want to do.

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Nick Trubee: I've looked a lot into what's called micro dosing and really cool studies that are coming out on this topic. And most of it's still kind of

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Nick Trubee: competitive sport, you know, driven

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Nick Trubee: where they're looking at like impact of what's the impact of all this work on my nervous system. And can this athlete still come and and play and be, you know, highly competitive?

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Nick Trubee: So they've taken the chunks of work. And they say, instead of doing this hour and a half block of work, we're really fatiguing this person.

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Nick Trubee: Can we split it up to where they do a little bit in the morning, a little bit after lunch, a little bit like, you know, early evening, where the same amount of work is done.

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Nick Trubee: But the impact on their nervous system, and how they felt like how hard they worked is way less

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Nick Trubee: right? So I've kind of used that a lot the past, probably year in my end training.

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Nick Trubee: And

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Nick Trubee: from my experience, it is a hundred percent effective. It like it totally works. And what I love most about it, I think, is kind of a hidden result is that you get

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Nick Trubee: like chunks in time, where you get to move and engage with your body more throughout the day.

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Nick Trubee: So you just kind of have, like a little boost of like feeling good like, you know all the stuff that comes with that that you build in throughout your day that you wouldn't necessarily have done in the past. Right?

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Nick Trubee: so number one like. Let's

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Nick Trubee: I think that question so good is like, let's set our expectations like, Be honest with yourself. Of what is my actual time. What do I have right? Don't try and sugar coat. It don't try and imagine it's gonna happen, even though you probably think it's not going to.

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Nick Trubee: If it's 15 min, be like alright. It's 15 min. Okay.

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Nick Trubee: start my timer. What can I get through? In 15 min? Timer goes off.

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Nick Trubee: you know. Dust your pans off and move on right? And maybe what I've seen a lot of people I work with is they realize they have more of these little 15 min windows than they thought they did.

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Nick Trubee: and once they almost get addicted to using those

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Nick Trubee: with moving their body, they like it. It becomes a much more desirable decision to do it

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Nick Trubee: right. So it's a lot of reconditioning, I can tell you that from my own perspective cause I'd like to be in the mode for like an hour when I can just get in there and, like, be in the zone, feel the flow, get the muscle pump all the fun stuff right? But realistically, can that happen all the time. And you know for most people

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Nick Trubee: it's it's not right, which is fine.

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Nick Trubee: It's just, you know. You're playing with your mentality, and you're

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Nick Trubee: you're battling against your human nature in that, and the battles real.

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Kyle Maiorana: I love that I mean, you know, we always get the question of like, what's the best exercise for osteoporosis, and it sounds like

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Kyle Maiorana: consistency.

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Kyle Maiorana: however, that.

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Nick Trubee: That's true. You have to.

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Nick Trubee: You have to show your physiology what the demand is. It needs to know what the demand is

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Nick Trubee: right, and it needs to see that often. And then it accommodates to that.

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Nick Trubee: because our bodies that's what we do right. And then you up the game alright.

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Nick Trubee: You can handle that. Can you handle this right? Then you just kind of take that next notch.

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Nick Trubee: you know, and then you just kind of play that game but it has to see on a consistent basis that this is what I'm demanding my body to be able to do

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Nick Trubee: right. That consistency part is important.

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Nick Trubee: but, like you mentioned from the exercise side, there are movements that we've seen in research and through our program that are important.

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Nick Trubee: right? Like.

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Kyle Maiorana: They are like the the best movements for osteoporosis.

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Nick Trubee: Oh, great question. I kind of have in my mind there's a big 4, so I kind of call them.

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Nick Trubee: and these are the end of like these are the capstone exercises. There's like, usually for each capstone exercise. There's 4 or 5 that you can do that. Build your capacity and technique to get there right.

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Nick Trubee: The 1st one be like a squat.

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Nick Trubee: not saying you have to use barbells. The best way to directly load your spine, and any movement is going to be a Barbell back. Squat right? Because you're directly loading the axial vertical straight down to the floor. Barbell back squat, however, not. Everybody is likely going to be in the capacity with technique and all that, to be able to do it. And that's fine.

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Nick Trubee: right? There's other ways of still doing a great squat where you can load it heavy and and challenge yourself. So squat. Number one dead lift number 2, which freaks out. Everybody would be like we'd be banned in every single medical society, everywhere we talked about deadlift in this, in this group.

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Nick Trubee: But there's again there's and I can think right now, there's 6 exercises I'd have this person do before they actually lifted up a heavy resistance from the floor. Right?

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Nick Trubee: Because you're building that capacity and and ability to do it.

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Nick Trubee: But those 2, the squat and the dead, lift, those are the ones that load our spine and engage the most amount of muscle, of any movement you can possibly do right.

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Nick Trubee: So progressive you can progress that from here to the moon. Right? Then the 3rd one is the overhead shoulder press because we're putting resistance over our head that our entire kinetic chain in that vertical acting force has to be able to withstand. So you get the compressive force of it

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Nick Trubee: vertically, and the surrounding structures around the spine to create that stability we need

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Nick Trubee: in the last one, which is my favorite. And there's a million different versions of it is either like a suitcase carry, or a farmer's carry.

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Nick Trubee: because you really can do a lot of cool stuff with that. That is very spinal, specific, very pelvic specific, that

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Nick Trubee: from a osteoporosis standpoint

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Nick Trubee: no better way to really do it right.

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Nick Trubee: And you can challenge yourself with that also. So those 4, if I'm thinking, resistance training, those are kind of like the capstone

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Nick Trubee: and depending on where anybody is in their training. There can be some

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Nick Trubee: version of those 4 exercises kind of peppered in throughout the program that meet them where they are right. Those are the 4 big ones.

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Kyle Maiorana: That's great. 4. I mean, we can do 4.

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Nick Trubee: We do?

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Nick Trubee: 8.

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Kyle Maiorana: This is good. Lorna had a great question. That kind of feeds into this like, how do we know what is an appropriate amount of soreness and stiffness the next day versus when do we know? Like we're overdoing it?

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Nick Trubee: Oh, Lorna, Hello, Laura! 1st off she's the best. That's a great question. Fantastic question number one. Typically, if you're more sore or more stiff than normal. That's an indicator that you either did

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Nick Trubee: more than you typically do in overall work, right?

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Nick Trubee: Or you've done a movement that you, the novelty of it like you haven't done it ever, or you haven't done it in a long time. Right?

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Nick Trubee: That's typically when you become the most stiff or sore the day to 2 days following.

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Nick Trubee: so you know, this is a a great gray question. Grey area question, because

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Nick Trubee: sipness soreness isn't really the best indicator for improvement all the time.

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Nick Trubee: because it doesn't have to be there to actually improve

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Nick Trubee: but it's usually just a sign of. I just did something new or more than I normally do

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Nick Trubee: right. And I kind of take that as

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Nick Trubee: I still need to move the next day.

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Nick Trubee: because that's gonna allow me to dissipate the the effect of that stiffness or soreness. However, it's gonna be at a lot lower intensity than I maybe mentally want to do right a second cause. I think most people in this program

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Nick Trubee: are like they're so in that they wanna if it says to do it, they're gonna do it regardless of the warning signs. And I get that. I've been that person for a long time. Okay.

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Nick Trubee: so I appreciate that.

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Nick Trubee: However, you've got to have a little bit of a stop in place to where, when those days happen, the mentality is, I'm gonna do

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Nick Trubee: what I need to do just to feel better.

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Nick Trubee: regardless of what

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Nick Trubee: the number says, I need to be at.

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Nick Trubee: So a great way to approach those days are okay. Here's my program. I still want to do it

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Nick Trubee: alright. I still wanna do those those exercises that I'm kind of being told to do. However, I'm gonna really treat the 1st time I go through all those as like a warm up intensity. So I'm gonna drop the resistance. I'm just gonna focus on. You know where my body is, feel the whole movement get through the range of motion. And usually after kind of that, you realize. Okay, if I start feeling better, good things are happening. I can probably challenge myself a little bit more

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Nick Trubee: if I don't start feeling better. And it's like, I'm still really stiff. I'm still really sore. Then a little bit less is gonna help you more on the back end.

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Nick Trubee: If you start feeling better. And it's like, Okay.

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Nick Trubee: you know, we've we've increased the muscle temperature. We've moved up to joints.

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Nick Trubee: Go for it

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Nick Trubee: right? So it's kind of having that little bit of a

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Nick Trubee: I I kind of call like a little bit of a test on how I actually feel. And you don't really know until you start moving.

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Nick Trubee: If that makes sense.

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Kyle Maiorana: Yeah, that's great. I think a lot of people.

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Kyle Maiorana: you know, might feel like if they're not sore the next day, then it must have just not been that effective.

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Nick Trubee: Yeah, but.

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Kyle Maiorana: Say we say we are feeling it, and it's it's good. We're still showing up. We're doing that kind of 1st round the next day to kind of gauge where we're at. Are there certain things that can help with muscle and exercise recovery like, I think, about

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Kyle Maiorana: foam rolling hurts so good and amino acids like. What are some things that seem to really be effective, to help people recover better.

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Nick Trubee: Great question. Yeah? And and really, like the phone rolling is any kind of soft tissue

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Nick Trubee: like phone rolling or stick rolling or lacrosse ball, whatever kind of tools most people might be using.

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Nick Trubee: You know, most of the research geared around those.

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Nick Trubee: Look at the enhanced benefits right after you do it

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Nick Trubee: and your ability of your range of motion. So you've actually improved the pliability of all the tissues from foam rolling in that you kind of unlock those really hard or good to get to places right? So I love to use it 1st and then do like some mobility stuff right after. Because then you're really improving all of your ranges of available range of motion.

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Nick Trubee: And with that you get the benefit of increasing muscle, temperature and increasing blood flow. All the things we need from a

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Nick Trubee: rehab kind of standpoint to increase the speed of you feeling better. Right? So you know, consistency with number one, the phone roller is gonna suck, especially if it's like a on again off again. Relationship. It's always gonna suck regardless

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Nick Trubee: if it's consistent. And you do a little bit every day. All of a sudden those one spots that were like this, this is terrible

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Nick Trubee: becomes like, oh, this feels pretty good now, like this is what's would change. They're like, have some magical cereal like for breakfast, or whatever right? But

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Nick Trubee: it really starts to feel pretty therapeutic in most of those places where you appreciate that. And then when you pair that with movement right after that's a recipe for really seeing how you feel

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Nick Trubee: right, because from the recovery standpoint can be masked by how you feel in the moment at rest, especially cold, not doing anything.

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Nick Trubee: You don't really, truly know how you feel until you start moving a little bit, and then that's the indicator. If it's still like I mentioned before, if it's still feel the same, then

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Nick Trubee: doing a little bit less that day is probably gonna be the best right?

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Nick Trubee: And but if you feel better, then you can kind of attack it from that standpoint.

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Nick Trubee: That's the movement side, you know, from, if you want to think about it, more of the dietary component of it.

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Nick Trubee: typically, think of. When am I going to be most

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Nick Trubee: able in the the bet. My wiz, my best and and highest capacity, to really absorb those things that I'm bringing in my body

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Nick Trubee: are really driven by the intensity of your workout and the duration of your workout. So

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Nick Trubee: you've really challenged yourself with either like a really long, you know, lower intensity workout, or a really high, intense, short workout

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Nick Trubee: that tends to be the time when our muscles in our metabolism are most able to take those resources from the bloodstream and bring them in.

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Nick Trubee: and from a recovery standpoint that could

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Nick Trubee: help you on the back end, recover quickly. But it's it's such a crapshoot from person to person, that our sensitivity to that

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Nick Trubee: I think, is even more dictated on what's our history with this style of exercise?

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Nick Trubee: I've done it for a decade and have been consistent.

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Nick Trubee: I mean, it's gonna be awesome. If this is really new, then you're just dealing with the novelty of it. And you're just gonna be sore like, it's just that's just what is.

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Kyle Maiorana: Yeah. But I, I had never used phone a phone role before working out, until I started using your app

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Kyle Maiorana: and it was such a great warm up, and it really made the movements afterwards. Better like, it's just these little things that you just.

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Kyle Maiorana: It's just the reprogramming I always thought like, no, this is what you do after workout. And then and then I'm like, All right. Well, Dr. Nick told me to do it first, st and I did it. It really like made a difference.

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Kyle Maiorana: Okay. So we have a few questions that are all around. The same theme of

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Kyle Maiorana: you know, you've made a lot of gains, but you've hit a wall.

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Kyle Maiorana: How do I kind of keep pushing things and also avoid injury?

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Nick Trubee: Really good question is that on the chat somewhere.

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Kyle Maiorana: Yeah, I'll ask this. And then Diane asked a similar question, like, you know, can you do more than 10% of body weight with the weighted vest, you know, like, how far can we

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Kyle Maiorana: push things? Is the goal to just keep on going and going? Or is there kind of a max where you should just hold.

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Nick Trubee: Yeah. Al, great question. It's been a while since I've had a chat with you. But

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Nick Trubee: yeah, I think number one, when you think about like resistance training.

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Nick Trubee: The law diminishing returns is real

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Nick Trubee: right? That's just something that's gonna be that we fight against

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Nick Trubee: But however, there are, there are ways to navigate around that

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Nick Trubee: like I mentioned before. If it's always the same movement, always the same, you know. Velocity of your of the movement that you're doing.

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Nick Trubee: It's you will cap off at some point where you're really noticing very minimal in improvements. However, if you're still challenging yourself

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Nick Trubee: relative to what you're capable of doing.

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Nick Trubee: That's still important, right? But if you want to see the numbers change, that's when you can start to introduce some variety of the movement right? Or you can

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Nick Trubee: play around with you know how quickly am I standing, lowering or pressing, or polling, or whatever right you can unlock some of your capacity to engage different parts of your nervous system that recruit the muscles a little bit differently to where you start to see those numbers go back up again.

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Nick Trubee: But don't think it's not valuable that you've hit a wall, and the numbers aren't going up

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Nick Trubee: that that's a bad thing.

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Nick Trubee: right? Because you're still challenging yourself at 85 or 90% of what you can do

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Nick Trubee: having that ability is like gold.

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Nick Trubee: right? Because that's really keeping your top end high, and all the tasks you do throughout the day are way down here right? If you don't challenge this spot up here, then this tends to come down here, and everything else comes up here, and this is where bad things happen. Right?

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Nick Trubee: So, Al, if you're hitting some wind some some blocks, you know, if you're still challenging yourself, and it's hard for 8 reps or 6 reps, or whatever.

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Nick Trubee: Then, you know, that's amazing that you're still able to do that. I think that's that's that's really good. You can tweak around. Maybe you. You drop the resistance a little bit and you really see how quickly you can move it

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Nick Trubee: or you kind of keep the resistance around the same, or a little bit lower, and you really slow down the movement a little bit. That's a fun way to do the exact same movement that you're doing. But introduce some variety of where you're having to make some changes, brain to muscle that could have an impact which is fun. I always like to do that, too.

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Kyle Maiorana: Yeah, speed can make you humble real fast.

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Nick Trubee: Passed.

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Kyle Maiorana: Slowing things down, and all of a sudden you're like a beginner again.

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Nick Trubee: You are or fast, it's like, and I should be able to do this really fast, like oh, my goodness, no, it needs to be less. But just the way in which you're stimulating your body to do those things. Each one requires a little bit different, you know. Avenue of attack

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Nick Trubee: that can make the whole movement, even though it's the exact same. That little bit of variety can change the game.

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Kyle Maiorana: Cheryl had a question, how do I best develop a 4 day push, pull program and integrate the lift? More protocol on leg days.

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Nick Trubee: Okay, let's see, that's a great question.

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Nick Trubee: So first, st I always like, and I'll kind of give you my just brief

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Nick Trubee: mentality of I.

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Nick Trubee: You know I understand the split routine.

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Nick Trubee: and I understand having each kind of muscle group have its own day. However, I think

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Nick Trubee: if you kind of focus more on a full body approach each day

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Nick Trubee: you can build volume with each muscle group

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Nick Trubee: with perceptive effort, being much less.

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Nick Trubee: And I'll tell you? Why, that's important. Number one at the end of the day volume tends to be the biggest driver for your in improvements. Reps times, sets times weight. What's your overall work? Right?

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Nick Trubee: You can even track this if you want to do by yourself, just literally do that math equation. It's gonna be this big, huge number. It's not gonna make sense, doesn't have to make sense. You just wanna see where it is. And am I doing more or less

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Nick Trubee: week to week. Right?

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Nick Trubee: So if you do a split routine, typically, you have to really focus on like, if you're doing legs one day, you've got to do like 8 to 10 leg exercises in one day.

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Nick Trubee: Compared to what if I did? 2 exercise 2 leg exercises every day for 4 days?

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Nick Trubee: I build the same exact amount of volume.

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Nick Trubee: However, my capacity to really challenge myself went way up and perceptively my level of effort went down

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Nick Trubee: right, because if if I did 8 extra 8 leg exercises

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Nick Trubee: at the intensity I want to do them. I'm going to be blown to pieces by the last 2 sets right.

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Nick Trubee: and volume is likely going to be less because I wanted to get 8 reps. But I got 4 because of fatigue

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Nick Trubee: compared to splitting it up a little bit, doing. 2, 2, 3, one. Whatever you want to do.

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Nick Trubee: your actual capacity is higher for the entire workout and rep range.

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Nick Trubee: That's just me. There's a bunch of research that that backs that there's a bunch of research that says that's crap just like anything else.

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Nick Trubee: But for

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Nick Trubee: but from a practicality standpoint, I like it. It works but if you do want to do a push, pull day and still work in the lift more.

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Nick Trubee: I think it's smart to do?

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Nick Trubee: You know, figure out which day cause it's gonna be different for everybody. Which day do you typically on average, feel the best? Maybe it's like. I feel really good on Monday, and I kinda feel really good on Friday. I've had, you know, whatever the split looks like, those are the days where number one, you challenge yourself a little bit more with resistance like your upper level, because you're more capable of doing it. So if it's like I wanna go.

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Nick Trubee: you know, higher relative load on Monday.

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Nick Trubee: lower on Tuesday, medium on Wednesday or Thursday, higher on Friday, or whatever right that can be a nice little strategy to set up all of your lifts, and then, when you start to think about, push, pull, and let add in the lift more, I would prioritize those. Lift more work like movements. Very 1st in your workout. Don't wait to the end.

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Nick Trubee: because, as you wait to the end, your capacity for doing it and doing it heavier. And your technique is gonna diminish.

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Nick Trubee: Right? So make that even if it's like, I want to do a squat or a dead lift.

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Nick Trubee: and I then I want to do like my push poll upper body.

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Nick Trubee: even if it takes an extra 3 min. Do like your your deadlift.

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Nick Trubee: 2, 3 min rest dead. Lift 2, 3 min rest dead lift. Don't waste any anything else in between. Then go do your push polls after I think that's worth experimenting.

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Nick Trubee: If you don't have the time, make it the 1st movement in your circuit, and do the rest after. And then by the time you come back. You've got a little bit more juice in the tank to come back and do it.

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Nick Trubee: But really.

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Nick Trubee: you know.

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Nick Trubee: I could think of 3 ways to program that 2 might work. One might not. I think it's worth experimenting a little bit on

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Nick Trubee: first.st What days do you feel the best attack those days.

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Nick Trubee: And then don't think you have to do all movements of the lift. More study on the same day.

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Nick Trubee: Right? Don't think you have to, Barbe back, because if I had to barbell back squat, deadlift and overhead shoulder press in the same day.

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Nick Trubee: 2 of those 3 would be

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Nick Trubee: I'd be getting some I'd be leaving something on the table right.

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Kyle Maiorana: Yeah.

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Kyle Maiorana: And this is like, you know, this is a great topic to get one on one time

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Kyle Maiorana: with Dr. Nick on. I mean, you get one on ones with him in the program. But working with him outside of the program this way, you can really personalize things.

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Kyle Maiorana: And that was one of the biggest. Aha! You know. Wait! What moments that I had when I had my one on one with you, I came from a split training program. That was what I was used to. And then the day after leg day, I'm just like falling into chairs. There's 0 stability scratch, you know, and then I move to your approach from doing kind of full body

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Kyle Maiorana: every day, and it felt so much better.

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Kyle Maiorana: and also, like the recovery is different, like you're still pushing yourself, but you're not to such exhaustion after where, you know, you're just too sore.

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Kyle Maiorana: So I love approach, I just think, and there really is no right way. There's no right one diet. There's no right. One way of exercising like this is this is health that has to be personalized.

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Nick Trubee: Absolutely. And I think you know a couple of different perspectives that might make sense in, you know why I've really started to hone in that on that full body approach.

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Nick Trubee: I think a lot of the split routines kind of have most of their origins, and, like that body building

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Nick Trubee: style of of lifting where most of those time you really do have to have that amount of volume in that amount of time as part of the code that gets that person to that that point in time, right? But we all know, like to to look that way. There's much more beyond just the training to get like those people look right. But when I start looking even more like when I worked with you know, division one sports teams.

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Nick Trubee: And then, as I got into my of my research, when I was in in academia, I worked with firefighters, police officers, swat team, all those kind of 1st responders. And in both of those groups, athletes and those type of training programs.

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Nick Trubee: you don't do split routines

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Nick Trubee: like it's always kind of a full body. Because when you think of the tasks those people have to do, we can't just focus on one part. It's all everything works together. Right? So a typical strength thing, for, like a you know, an athlete would be like they're doing bounding. They're doing split squats. They push something overhead. They do some rotation

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Nick Trubee: right. Everything's on the same day. They didn't just do like 1010 sets of something on the leg press or whatever. No like.

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Nick Trubee: it's not gonna happen right. And then, when you think about like a firefighter 1st responder, they have to be able to move with a lot of resistance on their body, and every plane

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Nick Trubee: you have to train that at the same time. Right?

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Nick Trubee: So when I look at A for me, I'm just a regular person that has to do regular tasks.

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Nick Trubee: I look at how I'm using my time with the best with it.

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Nick Trubee: Your time and your effort are the 2 most valuable things that you have. Right? So how can I really maximize those?

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Nick Trubee: And a lot of that is like

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Nick Trubee: just doing things that make sense

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Nick Trubee: that still have an impact on being strong, capable building bone all the stuff right.

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Kyle Maiorana: I love that. I mean every day we're using upper and lower body. It's not like you're going through a whole day, and every activity is only lower body. So makes sense.

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Nick Trubee: And I don't mean to bash the split routine because i i i've lived that I've done it before. I love the feel of it. But the older I get I you know your my priorities have changed. And and it just doesn't fit the mold anymore for a lot of people.

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Kyle Maiorana: Jennifer had a great question for those of us who have gadgets like aura rings. If maybe you're sleeping well. But your kind of readiness. Score! Isn't that great? It says fair. It kind of gives you those prompts of like. Take it easy.

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Kyle Maiorana: What do you? What do you do? You know? How do you modify what your plan was for that day, or do you still just kind of go through that 1st set and see how you feel.

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Nick Trubee: I mean, I love that question. And I'm gonna get in trouble from people in this group saying, what i'm gonna say, especially Dr. Doug. But I'm okay with that.

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Nick Trubee: I used to be a wearable person

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Nick Trubee: until I realized I put all of my value and worth in what that thing told me.

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Kyle Maiorana: Oof.

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Nick Trubee: So I stopped listening to what my gut in my internal voice was saying, and I put all of what I thought I should be doing on that device.

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Nick Trubee: So you know, I've done a lot of research on

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Nick Trubee: in the past where we've actually like certified some of these wearables

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Nick Trubee: against like a gold standard device. And then you give them those data. And then there's there's a black box equation they come up with. So it's like. I don't know what the hell they used right. I've seen it in actual practice, but I don't know what they used

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Nick Trubee: so I've kind of seen both

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Nick Trubee: the backside that most people don't get to see, and the stuff they they sell on I've seen both

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Nick Trubee: but for me it was more of.

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Nick Trubee: I

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Nick Trubee: personally need to tap into how I feel

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Nick Trubee: if I want to make this a sustainable long term relationship with like

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Nick Trubee: exercise.

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Nick Trubee: Right? So that's where I've kind of developed my system

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Nick Trubee: which I preach on all the time, and my membership. Everybody's probably sick of me saying it. It's like, well, you don't know how you feel until you start moving, because your your body will always say, if you're at rest, don't you dare go exercise. This feels too good.

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Nick Trubee: right. You're supposed to chill, then the little thing in your back. No, I need to be exercising right. This is good for me, so you have to have some system in place, regardless of I feel amazing. I know I feel good. This is an easy decision for me.

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Nick Trubee: or the other end of the spectrum is, I feel terrible stiff, sore. I shouldn't be exercising. But you don't know

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Nick Trubee: until you've done. You've done like, what if I jump on the phone roller. What if I've done some breathing? What if I've done some real simple range of motion stuff?

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Nick Trubee: Those are the things that are going to be your your access points of how you actually feel, regardless of what the ring will tell you. Right.

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Nick Trubee: and it may be like a combination of both. It's like, well, your ring is saying, recovery is terrible, because it's getting physiological information that is terrible. But

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Nick Trubee: some movement would still be helpful.

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Nick Trubee: How much of that is worth. You don't know that until you have some

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Nick Trubee: database that you've built, you know, over time on how to gain access to how you actually feel.

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Kyle Maiorana: Yeah, the gadgets are tricky, like you can wake up and be like, I just think I slept great. And then the or ring is like you didn't sleep that good. And you're like.

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Kyle Maiorana: I didn't. You know you start to like second, guess yourself. And and that's a great point about the readiness scores, you might have some increased psychological stress. There might be other things going on, and that doesn't mean that you can't work out and stress your body in a different way that might actually end up being a relief.

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Kyle Maiorana: I got some questions about recovery days.

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Nick Trubee: And okay.

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Kyle Maiorana: You know, is the goal to work out every day is the goal to have certain amount of recovery days. What does a recovery day look like.

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Nick Trubee: I mean, that's a great question.

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Nick Trubee: I think if you you know, if your goal is to get which we kind of promote a lot is, you know.

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Nick Trubee: if you can get an average of like 3 strength days a week.

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Nick Trubee: That's from a consistency standpoint. That's kind of a sweet spot for most people of here's the demand.

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Nick Trubee: This is what my body needs to be able to withstand. Let's show it right.

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Nick Trubee: And then the days between. I think.

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Nick Trubee: you know, you can experiment a little bit with. Well, some people just like

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Nick Trubee: a 20 or 30 min walk is they feel like they start kind of feeling like a person again, right? Others it's like, well, maybe I should go through some of like the warm up stuff that in the program. It's like your, you know, your glute bridges and your hip circles and your wall slides, and just little targeted movements that get you moving again. That is enough to start to. Kind of

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Nick Trubee: what you're really trying to do is engage, you know your body every day

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Nick Trubee: in the off days. I still think you need to do some movement.

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Nick Trubee: And a lot of times it's more of a battle in your brain of is that enough or not?

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Nick Trubee: Because we think we need to do more all the time.

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Nick Trubee: So just start with something little. Just start, really, conservatively, and, you know, go against what you're

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Nick Trubee: you know what you're

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Nick Trubee: kind of condition to think. Start with something little.

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Nick Trubee: Maybe it's a walk. Maybe it's some foam rolling. Maybe it's some some breathing exercises, whatever it is.

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Nick Trubee: Just get your body moving some, and then take stock, and how you feel the rest of the day, and how you feel preparedness the next day.

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Nick Trubee: if it's not great. Make a little tweak. Do a little bit less or a little bit more on that day off right? And I think

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Nick Trubee: you'll find some level of what makes sense for you, and then then you'll once you tap into that, you'll appreciate even more.

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Nick Trubee: that what you just did the next week won't work at all.

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Nick Trubee: because our nervous system is such a wave

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Nick Trubee: that, you know, sometimes we we ride high, sometimes you rather ride low, sometimes it's in the middle, and until you start moving every day, you're never going to know where that is.

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Nick Trubee: So

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Nick Trubee: yeah, don't take it too seriously.

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Kyle Maiorana: And there's so many different benefits to so many different things, you know. Like, if your recovery day is, you know, getting some sunshine and fresh air, and time and nature, I mean, cannot be underestimated.

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Nick Trubee: Yeah, or, yeah, be bored. Read a book.

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Kyle Maiorana: There are some questions about Cardio. I'm gonna come to. Dawn has her hand raised. So I wanna I wanna get to her. But I do want to get your take on Cardio. Ha! Getting in 10,000 steps a day like should we be doing? Dedicated cardio time like, where does this fit into stuff?

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Nick Trubee: That is yeah. Great question.

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Nick Trubee: I've seen a lot of research on the 10,000 steps a day.

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Nick Trubee: and a lot of it is like someone pointed their finger on 10,000. Sounds like a really good number, because it makes people feel good. It's a nice round hole number. Let's make that the recommendation.

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Nick Trubee: when it might be that 15,000 steps is really good. It might be that 7,500 is really good, and I've seen that as well. Right? So I like to just think of instead of focusing on the number

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Nick Trubee: I focus on, can I just consistently get my body moving more throughout the day.

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Nick Trubee: Maybe that has more to say in terms of my health, in capacity than the actual number does right? Cause I'd rather you.

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Nick Trubee: Here's 2 things, 2 scenarios. One is you go get your 5 mile walk in, you get your 10,000 steps, and then you sit on the couch and do nothing the rest of the day

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Nick Trubee: or

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Nick Trubee: every 2 HI went and walked for 10 min. I only got 8,000 steps right, which one would I tell you to do? It'd be this second

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Nick Trubee: right, regardless of how much steps you got. You engaged your body more throughout the day you changed your posture, you, you know, made yourself actually exert some energy

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Nick Trubee: that might be more important than the 10,000 steps.

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Kyle Maiorana: Microdosly.

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Nick Trubee: Right? Microchip. Yeah, move more throughout the day. If you can.

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Kyle Maiorana: I love that. Okay, Don.

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Kyle Maiorana: take it away.

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Dawn Aragón, PhD: Hi, Dr. Nick.

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Nick Trubee: Don!

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Dawn Aragón, PhD: So a lot of people on slack have been wondering about impact. So before we run time, I really would like you to answer questions about heel drops.

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Dawn Aragón, PhD: vibration plate. What would be, you know, sort of the minimal ideal of for bomb building and the other thing people on slack are, use the X 3 bar, which I do, too, for the variable resistance. And how does that compare to the compound movements? You know the dead. Lift the back, squat the overhead, press. How does that compare to the lift? More study.

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Nick Trubee: Oh, those are fantastic questions. What's the impact part?

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Nick Trubee: You know, I think if we look at like the studies that are coming out the the lift. More study and then the heel drop study, Doctor Doug referenced. Maybe a month ago.

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Nick Trubee: when you look at the data and like the the statistics. They're running a big influence on what we're seeing on the bone side. Is that impact portion? Right? So I think it needs to be there.

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Nick Trubee: however, is everybody ready for it?

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Nick Trubee: Potentially not right right away.

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Nick Trubee: So I think the heel drop. What I love about the heel drop is it's kind of you know the gateway.

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Nick Trubee: you know, like the gateway drug to impact in that you can really progress it just like you would any other exercise. It's like, well, if I'm really worried about, if this is too much impact for me.

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Nick Trubee: I can control surface. I can do soft surface shoes on. And I can drop slowly, right? I can really control that that just to show like, here's a little bit of impact right? And then you can progress that, just like anything else, I can go, you know, shoes harder surface, you know, no shoes.

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Nick Trubee: harder, surface slow, you know, and then you work up to faster velocity in terms of your dropping

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Nick Trubee: But realistically, I think it's a huge draw to producing the result that we want.

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Nick Trubee: So you know, if it's even in my program, I'll you know most of my recommendation is super conservative at the start. It's like 2 times a week. Let's get 36 total heel drops

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Nick Trubee: doesn't seem like a lot, and when you do it, it's gonna feel like you've done nothing.

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Nick Trubee: That's the point. Right? Let's get us. Let's get a baseline of of like, what does a little bit look like? Because you can always go up if you go up too soon, you're gonna hate it moving forward. So

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Nick Trubee: you know, I think if you can work in starting it 2 times a week, if it's something you've never done.

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Nick Trubee: I think that's a great place to start, and then once you get a little bit of intel on how that felt.

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Nick Trubee: You know the days following. If it feels great, then we work in. Maybe we get up to 50 repetitions those 2 times a week and like, How's everything feeling? Is it? Good? Let's try 3 times a week at 50 repetitions. Those heel drops right. And I think that study even referenced doing every day 50, and they work up to like 120

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Nick Trubee: drops a day, which seems like a lot. But you can kind of space that out throughout the day.

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Nick Trubee: but they saw good things happen right, just like the lift mortar study saw with their hanging drop exercise.

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Nick Trubee: so I think if it's if you're wondering where you fit in that impact component

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Nick Trubee: I would always just suggest being conservative

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Nick Trubee: in getting started

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Nick Trubee: and just kind of seeing how that goes during and after

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Nick Trubee: and then just really gradually building in more cause. It's we're just kind of stretching out the timeline of of doing those things right.

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Nick Trubee: What was the second question in the vibration?

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Nick Trubee: Right?

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Nick Trubee: So from I had. I had a conversation with Dr. Doug. It's maybe a month and a half ago, but he was reviewing the people in the program like 6 to 9 months that have been in the program had seen the best things happen. Bone markers, actual T scores. All that stuff changing

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Nick Trubee: is, they were doing progressive resistance training, impact training

469

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Nick Trubee: vibration. And they were they were doing

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Nick Trubee: Osteostrom. Also a lot of them were but vibration. Part was in there.

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Nick Trubee: and the more I look into it. And

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Nick Trubee: I always kind of tell a story. If somebody's has heard me say this before, I'm sorry, but I live in Lexington, Kentucky. It's 3rd red country, you know.

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Nick Trubee: 1 million dollar plus horses here.

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Nick Trubee: and when you go on a horse farm tour, and you see their Pt. Room. They have huge vibration place for these horses.

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Nick Trubee: so if they put a you know, if they've got a 5 million dollar horse and it's got bone issues, and they take the time to put it on a vibration plate.

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Nick Trubee: Then there's gotta be something there, right? So that was like a little light bulb moment for me, which maybe dive into it a little bit more, but I think some people are more sensitive to it than others, but I think it does. I think it's part of the the puzzle.

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Kyle Maiorana: That's great.

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Kyle Maiorana: I am selfishly going to ask a question about nutrition, as I'm a dietician, and.

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Nick Trubee: Yeah, my.

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Kyle Maiorana: Is there one thing that you tend to recommend? Everyone focus on when it comes to supporting their exercise goals around nutrition.

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Nick Trubee: What? What's yours?

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Kyle Maiorana: Protein.

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Nick Trubee: Yeah. Where? Where do you start?

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Kyle Maiorana: Well, that's a good question. I have people tracking chronometer because saying eat more. Protein is the most arbitrary recommendation there is. How much. Are you already eating? What is the goal? So I would say, do some tracking to see where you're at.

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Kyle Maiorana: and then establish a goal which I think is, you know, a gram

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Kyle Maiorana: per pound of ideal body weight, ideal body weight is a calculation based on height.

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Kyle Maiorana: and then what's kind of the next realistic step to get there. Because typically you're not going to go from.

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Kyle Maiorana: you know, 0 to a hundred.

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Nick Trubee: Yeah, I think that's the biggest one, at least in my conversations. It's like, I'm being told to eat this. You know, the expectation isn't that you're gonna get there tomorrow, right?

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Nick Trubee: So I've done some research on the because the protein one is the ultimate driver, metabolically, it has to be there, for you know, the anabolic like the building part to happen. It's not gonna happen without it. Right?

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Nick Trubee: So what I've kind of seen is like

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Nick Trubee: the number that always kept popping up. The more papers and stuff I dove into. It was somewhere around like 1.7 grams of protein per kilogram your body weight so you gotta do some math. There.

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Kyle Maiorana: Hmm.

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Nick Trubee: Every day is like, that's a pretty

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Nick Trubee: ideal number to shoot, for to number one do all the things we need to do outside of exercise, because proteins doing a lot of things for us. It's making hormones. It's making cell walls. It's it's

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Nick Trubee: everything. And then it's gotta do the muscle part, too. Right? So it's like that's a good number to shoot for, especially if

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Nick Trubee: you are active and you're doing resistance training right?

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Nick Trubee: I think if you overshoot that number. Great cause you're just hedging on. Maybe you need more than what the average of the study is telling you.

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Nick Trubee: But that's the number that always kept popping up. And it's it's pretty close to that ends up really being close to that one gram per pound of ideal body weight. It's always like

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Nick Trubee: plus or minus 5 or 6 grams, or whatever right a day.

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00:58:05.644 --> 00:58:10.524

Nick Trubee: So that's a that's a big one. But I think that's a great number place to to start.

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Nick Trubee: because I get a lot of questions of timing. When's the best time to eat?

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Kyle Maiorana: Yeah.

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Nick Trubee: And I'm like, well, the timing won't matter if

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Nick Trubee: you're not getting enough in general.

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Nick Trubee: So once, I think just getting the amount

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Nick Trubee: that's the 1st priority

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Nick Trubee: after that. That's just, you know, extra fun stuff to talk about. Beyond that.

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Kyle Maiorana: Yeah, we can get a little caught in the weeds about that, you know.

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Nick Trubee: Oh, that's.

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Kyle Maiorana: Timing the order of eating certain things on your plate. And it's like, Okay, well, let's just look at overall quantity. Are you getting enough. Then you can do those micro tweaks.

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Nick Trubee: Right? Yeah. Then the fun. You can have some fun.

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Kyle Maiorana: Yeah, yeah.

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Nick Trubee: Yeah.

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Kyle Maiorana: So just to remind everybody. If we didn't get to your questions, they have all been saved, and they'll be shared with answers in slack

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Kyle Maiorana: I tried to get to as much as I could, and also selfishly get some. My own question.

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Nick Trubee: Like the.

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Kyle Maiorana: No! What do you want for me? I hope that this was enjoyable. Is there one last kind of takeaway from Dr. Nick that you could give to everyone, no matter where they're at in with their exercise journey. You know. What's 1 thing that they could kind of focus on next.

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Nick Trubee: Yeah, I I think you know.

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Nick Trubee: when you think of it from a holistic side, I think consistency and patience are are going to be your biggest friends.

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Nick Trubee: And then.

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Nick Trubee: you know, kind of to piggyback, that is

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Nick Trubee: the days you feel great.

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Nick Trubee: See what you're made of the days where you don't, you know, do enough to feel better.

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Nick Trubee: and that's usually a recipe, for.

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Nick Trubee: you know, long, lasting.

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Nick Trubee: sustainable, enjoyable.

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Nick Trubee: you know. Exercise.

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Kyle Maiorana: I love it alright. Well, thank you so much. I hope.

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Dawn Aragón, PhD: Go.

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Kyle Maiorana: Run.

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Kyle Maiorana: Yeah. Have a good. Have a good rest of your day.

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Nick Trubee: Appreciate it. Thank you guys for having me.

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