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In this episode, we discuss the efficacy of heel wedges for squats, 72-hour fasts, RDL’s vs stiff-legged deadlifts, and more.


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0:00:06.4 Mike Vacanti: Hello, Jordan.


0:00:12.4 Jordan Syatt: What’s up Michael?


0:00:13.3 Mike Vacanti: We left off by you asking last week.


0:00:15.8 Jordan Syatt: Oh wow. Dude, I literally already forgot.


0:00:18.6 Mike Vacanti: It was the 74 seconds ago, which sport requires the most athleticism? Is that what you asked? Athleticism?


0:00:28.3 Jordan Syatt: Which one requires the most athleticism?


0:00:30.6 Mike Vacanti: Jordan, don’t make fun of people, speech impedance. That’s not nice.


0:00:33.7 Jordan Syatt: I’m not, I’m just. Yeah. Which sport required the most athleticism.


0:00:41.2 Mike Vacanti: Not nice, Jordan.


0:00:42.1 Jordan Syatt: I’m not making fun of other people, I’m making fun of you. Who just did it in that moment.


0:00:47.0 Mike Vacanti: Okay.


0:00:49.0 Jordan Syatt: Alright. So what do you think which sport requires the most athleticism?


0:00:52.5 Mike Vacanti: I would off the top of my head say that the first two things that come to me.


0:00:58.4 Jordan Syatt: Were you just thinking of this for the last minute and a half?


0:01:00.6 Mike Vacanti: Yeah, of course. Off the top of my head.


0:01:04.3 Jordan Syatt: A minute and a half, that’s the top of my head. Where do you think I’m going? In a minute and a half. I would argue, I wouldn’t even argue. I’d just say the two that popped to mind for me are an NFL cornerback and some kind of fighter, like an MMA fighter.


0:01:24.5 Jordan Syatt: What does a cornerback do? I know what a quarterback does, but I’ve always heard the cornerback, but I don’t know what it is.


0:01:31.4 Mike Vacanti: A cornerback is a defensive player who…


0:01:35.5 Jordan Syatt: Oh, interesting.


0:01:36.5 Mike Vacanti: Generally is covering a wide receiver, so they’re running backwards, covering a wide receiver. They also need to be proficient in tackling, right? So if they’re covering receiver and then the other team isn’t throwing the ball, they’re running the ball, they need to adjust and go toward the running back and try to make a tackle.


0:01:56.8 Jordan Syatt: Reaction, timing and all that. Got it. Okay.


0:01:58.6 Mike Vacanti: Yeah.


0:02:00.6 Jordan Syatt: Strong, fast.


0:02:00.7 Mike Vacanti: The agility.


0:02:00.8 Jordan Syatt: Explosive.


0:02:02.5 Mike Vacanti: All of those things.


0:02:03.7 Jordan Syatt: So you think they’re more athletic than the running back? The running back or wide receiver?


0:02:09.1 Mike Vacanti: I do. Yeah, I do. And definitely more than a running back, arguable on the wide receiver, there’s an old saying that corners are just receivers who can’t catch.


0:02:21.0 Jordan Syatt: Oh. Okay.


0:02:23.6 Mike Vacanti: I don’t know how much truth there is in there, but an elite cornerback, Sauce Gardner, Darrelle Revis is a name you might know. He had some years with the Patriots.


0:02:32.6 Jordan Syatt: No.


0:02:34.6 Mike Vacanti: No. These guys are incredible.


0:02:39.1 Jordan Syatt: Got it.


0:02:39.5 Mike Vacanti: Like hand-eye coordination, speed, ability to stop-start really impressive.


0:02:46.1 Jordan Syatt: Interesting. That makes sense. Yeah. Okay. And I would imagine they’re just outrageously strong. I bet if we saw the stuff they were doing in the weight room, it would just be insane amounts of both absolute, but also relative strength as well and explosiveness.


0:03:00.2 Mike Vacanti: Insane amounts of relative strength. Yes. These guys aren’t linemen, right, because there’s an optimization problem in terms of size.


0:03:08.7 Jordan Syatt: Right. But I bet you even, I would imagine just knowing football players in general, I would imagine a cornerback, and tell me if I’m wrong, could probably squat between 400-500 pounds. Right?


0:03:19.6 Mike Vacanti: I mean, it depends how much squatting they’re doing, right?


0:03:22.4 Jordan Syatt: Because I’ve seen some pretty insane shit from some football players and not linemen. I mean, I’ve seen some high school college players, like front squatting three 15, which is just wild.


0:03:34.9 Mike Vacanti: The average corner in the NFL can’t squat 400-500.


0:03:38.6 Jordan Syatt: Interesting. Okay.


0:03:39.8 Mike Vacanti: Yeah. So running backs definitely on average can squat more weight than a corner.


0:03:47.7 Jordan Syatt: Okay. Okay.


0:03:47.8 Mike Vacanti: A running back.


0:03:47.7 Jordan Syatt: Okay. That makes sense.


0:03:50.6 Mike Vacanti: There’s more advantage to weighing more as a running back, especially relative to height than there is as a corner.


0:03:58.0 Jordan Syatt: That makes sense. So as a corner, they have the same build as the receivers like longer, leaner.


0:04:02.9 Mike Vacanti: Yeah. Yep.


0:04:04.0 Jordan Syatt: Got it. Okay, that makes sense. So maybe they’re squatting between 250 and 350?


0:04:10.7 Mike Vacanti: Yeah. Yeah.


0:04:11.6 Jordan Syatt: For reps. For reps, yeah. Okay. Yeah, I mean that makes total sense. I think football players, especially that receiver, or now that I know the term cornerback, unbelievably athletic, the flexibility and mobility, the strength, the stamina, all of that is pretty freaking wild, I would say. Yeah, I mean, I would have to go with, I would agree with that. I would also say, it’s funny, I’m going to have to bring weight into it. I would say a lighter weight mixed martial arts fighter, generally the uni get to the heavier weights. You just see a very different style of fighting. The demands placed upon them are very different. Athleticism tends to decrease. I think the one major…


0:05:03.0 Mike Vacanti: Exception.


0:05:03.8 Jordan Syatt: Caveat to that is Jon Jones.


0:05:04.8 Mike Vacanti: Jon Jones.


0:05:05.9 Jordan Syatt: Yeah. Just outrageous. Yeah, you’re good. But I also think gymnasts would be on that list as well. I think gymnasts have. Gymnasts might be the top of the list for me in terms of athleticism. They might be the absolute pinnacle, I think. Just in terms of not only what they can do, but what they have the ability to do because of everything that they, all of the skills they’ve developed, I think that the skills they’ve developed allow them to do literally any sport that they want with an unbelievably high level of proficiency. So I would probably put gymnasts as number one. And then.


0:05:53.6 Mike Vacanti: Do gymnasts do every gymnastics event? Or do they specialize?


0:06:00.5 Jordan Syatt: It’s a really good question, and to be frank with you, I’m not a hundred percent sure. I know throughout their career, they do everything from when they’re younger. I don’t know if at the Olympics, for example, they have to do every event. I’m not sure.


0:06:16.1 Mike Vacanti: Yeah, at that level.


0:06:18.4 Jordan Syatt: Yeah.


0:06:18.5 Mike Vacanti: But yeah, you would imagine someone who’s proficient in every gymnastics event would be incredibly athletic.


0:06:26.5 Jordan Syatt: Oh my gosh, yeah. From the pommel horse to the rings, to the floor routines to the balance beams, it’s just, it’s wild. It’s absolutely insane. So, yeah.


0:06:38.5 Mike Vacanti: The uneven parallel bars.


0:06:40.3 Jordan Syatt: Oh my gosh.


0:06:41.9 Mike Vacanti: Is that what they’re called?


0:06:42.5 Jordan Syatt: Yeah. Yeah. Uneven bars. Yeah, it’s crazy. The pommel horse is pretty nuts too. I’ve just tried screwing around, that thing is nuts.


0:06:55.2 Mike Vacanti: Can you get your legs going around?


0:06:57.0 Jordan Syatt: No. Not even close. Not even one time.


0:07:02.0 Mike Vacanti: What is screwing around? I’ve never played with that. What does screwing around on there entail?


0:07:06.2 Jordan Syatt: I try and get my legs around and I just almost break my elbow, ’cause it’s just not good.


0:07:12.8 Mike Vacanti: Yeah. Yeah.


0:07:13.6 Jordan Syatt: Yeah.


0:07:14.0 Mike Vacanti: Let’s dive into questions unless you have anything interesting or anything you want to jam on.


0:07:18.6 Jordan Syatt: Bro you know what I was pretty stoked about, that I did the other day?


0:07:21.4 Mike Vacanti: What?


0:07:22.0 Jordan Syatt: We don’t have to go into this ’cause I know. But I was able to for the first time in years, squat unweighted, keeping my heels on the ground.


0:07:32.5 Mike Vacanti: Cool.


0:07:35.8 Jordan Syatt: When you do an unweighted body weight squat, with your feet around shoulder width. And you get super deep. It’s very difficult to keep your heels on the ground. It becomes easier when you hold onto load, because it can, the weight can push you down. I used to be able to do it when I was younger and I was competing in power lifting and I was more mobile and flexible. But then, training Gary for years and all those years off of doing a little bit more mobility, I wasn’t able to do that. So, for the first time in years, I was finally able to get back down deep unweighted squat heels on the ground. Super excited about it.


0:08:11.5 Mike Vacanti: Let’s go bro. Let’s talk. Why wouldn’t I want to talk about this? I love this.


0:08:17.0 Jordan Syatt: Nah. Okay. All right. What do you wanna talk about?


0:08:21.1 Mike Vacanti: Whatever you wanna talk about. That’s amazing. I am slightly confused. You’re saying, you’re saying ass to grass.


0:08:28.5 Jordan Syatt: Below parallel. Below parallel. Yeah. Yeah.


0:08:30.9 Mike Vacanti: Your heels. Even if you tried to keep your heels on the ground, they would come off.


0:08:35.6 Jordan Syatt: Yeah. I guess it’s ass to grass is probably the best way to put it. It’s not like, let’s, yeah.


0:08:42.5 Mike Vacanti: I’m just gonna demo.


0:08:42.5 Jordan Syatt: So, feet, shoulder width apart.


0:08:45.3 Jordan Syatt: Yeah. Let’s do this for YouTube.


0:08:48.4 Mike Vacanti: Okay. What do you want, a side angle?


0:08:50.4 Jordan Syatt: Yeah. Side angle. Yep.


0:08:52.3 Mike Vacanti: Okay. Shoulder width.


0:08:53.8 Jordan Syatt: Yep. Yep. Perfect. Now keep your heels on the ground and, squat, try and go as deep as you can. Dude, are your heels flat on the ground?


0:09:04.3 Mike Vacanti: Yeah.


0:09:04.5 Jordan Syatt: Dude, you’ve got some.


0:09:06.6 Mike Vacanti: Bro, I’m telling you.


0:09:07.4 Jordan Syatt: Good Ankle mobility.


0:09:08.4 Mike Vacanti: I’m mobility. I told you that on the phone the other day and you’re like, really? I wouldn’t expect that out of you. Yeah, man.


0:09:14.6 Jordan Syatt: Dude, that was good.


0:09:15.0 Mike Vacanti: I do mobility. I just don’t do mobility as a way to get stronger as we went over. But I do do mobility.


0:09:20.9 Jordan Syatt: Bro, that was fire. Yeah, that was great. You just dropped right into that.


0:09:23.8 Mike Vacanti: Thanks. Thanks.


0:09:26.4 Jordan Syatt: Hey, that was super good.


0:09:27.8 Mike Vacanti: I heard a story of a guy, who did the splits to win a dance competition. I don’t remember where I heard this.


0:09:34.5 Jordan Syatt: Oh, really?


0:09:36.4 Mike Vacanti: Yeah. He was in a dance off or something and he did the splits.


0:09:38.5 Jordan Syatt: Oh, oh.


0:09:40.0 Mike Vacanti: He actually didn’t win. He ended up losing, but.


0:09:41.7 Jordan Syatt: Oh, man.


0:09:42.1 Mike Vacanti: He ripped his hamstring doing them. He didn’t actually, like he couldn’t actually do the splits.


0:09:48.5 Jordan Syatt: And he didn’t even win?


0:09:49.3 Mike Vacanti: No, he didn’t win.


0:09:54.9 Jordan Syatt: Oh, man.


0:09:55.4 Mike Vacanti: Yeah.


0:09:56.5 Jordan Syatt: Oh, that must have been so painful.


0:09:57.1 Mike Vacanti: Yeah. Not worth it.


0:09:58.7 Jordan Syatt: Was he drunk?


0:10:01.2 Mike Vacanti: Probably.


0:10:01.2 Jordan Syatt: Because the ability to, his brain must have just.


0:10:05.7 Mike Vacanti: To let yourself go there.


0:10:06.7 Jordan Syatt: Been fully relaxed just to let his legs go there. That’s incredible. Oh gosh.


0:10:17.6 Mike Vacanti: Yeah.


0:10:18.4 Jordan Syatt: All right. This is sort of an interesting one. I’ve never been asked anything like this before. I don’t know if you’re gonna like this or not. “Best advice about starting a new friendship? Not a relation, not like a romantic, just a friendship.”


0:10:34.9 Mike Vacanti: We can definitely talk about this ’cause you might have some cool things to say. I’ll get mine out of the way because it’s not gonna be helpful at All.


0:10:40.6 Jordan Syatt: It will be helpful. You have some really meaningful friendships.


0:10:43.7 Mike Vacanti: Of course, but I’ve never sought any of them with intent.


0:10:48.5 Jordan Syatt: Me either. I’ve never been like “Hey, I wanna be friends with you.”


0:10:53.7 Mike Vacanti: Okay. Well the question was advice on starting a new friendship. They’ve all just happened.


0:10:58.3 Jordan Syatt: Yeah, I’m imagining…


0:11:00.4 Mike Vacanti: They all just happened based on similar interests, proximity, similar values, how much enjoyment you have with one another.


0:11:11.1 Jordan Syatt: I might be wrong. I’m imagining maybe this person has social anxiety and it is like, I have no idea, but I’m thinking about who would ask that question. Maybe someone who’s socially anxious and wants a new friend and doesn’t know how to do that.


0:11:27.9 Mike Vacanti: I Love it.


0:11:28.6 Jordan Syatt: What do you think.


0:11:29.4 Mike Vacanti: Dude, this is completely out of my…


0:11:32.5 Jordan Syatt: I think this is your realm.


0:11:33.9 Mike Vacanti: Okay.


0:11:34.5 Jordan Syatt: This is equally your realm as an ass to grass, heels on the ground, squat, unweighted. That was wild. What you just did.


0:11:41.0 Mike Vacanti: That is my realm and this is not my realm. That’s. I’ll try. How old is this person?


0:11:48.9 Jordan Syatt: I have no clue. This is in my Q&A. I don’t get the whole bio.


0:11:52.3 Mike Vacanti: I know. Is there a picture?


0:11:55.6 Jordan Syatt: No, it’s like. It’s not like, there’s, I don’t know if it’s a man or a woman. I don’t know their age. I know nothing.


0:12:01.9 Mike Vacanti: I need a little something to go off of. Give me his screen name and we can block it out, screen name, give me a handle and a profile picture.


0:12:09.0 Jordan Syatt: Alright, it is a dude.


0:12:10.7 Mike Vacanti: Cool.


0:12:11.8 Jordan Syatt: I’m gonna say 50, 50-year-old dude.


0:12:15.4 Mike Vacanti: So, do we assume he has a friendship going and he wants advice about it? Or do we assume he wants to make new friends?


0:12:24.3 Jordan Syatt: Man, I’m gonna assume.


0:12:26.2 Mike Vacanti: I can’t tell if this is the worst content ever or decent, but. We’ll let the audience be the judge.


0:12:32.5 Jordan Syatt: I’m gonna assume. The way that my mind took it, and I might be wrong, is that like, there’s someone that he just met and he wants to pursue a friendship with them, but he doesn’t know how to go about that. Maybe potentially without being overbearing or weird. I don’t know.


0:12:46.2 Mike Vacanti: Cool. Cool.


0:12:52.9 Jordan Syatt: And I could be completely wrong on this, but that’s just how my brain took that brief question.


0:12:57.3 Mike Vacanti: My best advice would be to lean towards letting it happen naturally. And if in the end you don’t end up being friends, then it wasn’t meant to be. Because trying to force, I would imagine trying to force something like that might require you to be someone you’re not in order to make the friendship work, which you definitely don’t want. That’s all I got.


0:13:30.9 Jordan Syatt: It sounds like a, almost, just like a romantic relationship advice, but for a friendship.


0:13:37.9 Mike Vacanti: No. Romantic relationship, it’d be completely different.


0:13:41.0 Jordan Syatt: Oh really? What would you say for that? Yeah. Let it happen naturally. Don’t be too needy.


0:13:54.4 Mike Vacanti: No, but there’s a degree of pursuit required from a guy trying to start a romantic relationship with a girl like courtship, there you. With a friendship, you both are taking a more passive role than it just happens, with a romantic relationship generally, traditionally speaking, the male pursues the female.


0:14:18.8 Jordan Syatt: Right. Right.


0:14:20.7 Mike Vacanti: I don’t know if it’s someone who goes to your gym and you’ve had a few conversations and you think he’s cool, when you see him say, what’s up? And, ask him what he’s training today.


0:14:33.9 Jordan Syatt: This is the best content ever. Yeah, dude. I love that.


0:14:36.3 Mike Vacanti: Okay. All right. That’s, yeah. And I would say don’t try to become friends, if it’s gonna happen, it’s gonna happen.


0:14:45.3 Jordan Syatt: Yeah. Yeah. I sort of forced it with us. Remember I would just call and you’d be like, I’m not a caller. I’d be like, I am.


0:14:55.3 Mike Vacanti: Yeah. But we were already friends.


0:14:57.0 Jordan Syatt: Oh, yeah. Yeah, I think you should just ask him to do something. Just be like, Hey, like, you wanna get breakfast?


0:15:09.0 Mike Vacanti: Ask him on a date.


0:15:10.1 Jordan Syatt: Yeah. I wouldn’t say dinner. I think that might give the wrong impression. Just like, Hey, wanna go get breakfast? Let’s meet at a diner. Get coffee and breakfast or like that’s what I would do. That’s what I do a lot. That’s what I did to my buddy Sean. When I first moved to Dallas. We went and got breakfast and I was just like, great. Went and got to this, got some steak and eggs, some coffee. Hung out for the first time and that was awesome. And now, we’re super good friends. I think breakfast is a very like, non-threatening, non-invasive, like super, he like. Ideally they’re not intermittent fasting. Right?


0:15:52.4 Mike Vacanti: Sorry bro. My window doesn’t start until noon. Lunch?


0:15:58.6 Jordan Syatt: Yeah.


0:16:00.6 Mike Vacanti: I think lifting together is a great one, especially ’cause this is how to become a personal trainer podcast. And I don’t know, in this fictitious situation, you guys are in the gym, so it’s like, Hey, wanna work out together sometime.


0:16:11.8 Jordan Syatt: Yeah. That’s a tough one. I used to do lifts, especially like people in the industry, they’d be like, Hey, let’s get a lift in. And I used to do that a lot to meet people and it would really piss me off because it’s very hard to get a good workout in.


0:16:27.3 Mike Vacanti: Yeah.


0:16:27.4 Jordan Syatt: Yeah.


0:16:27.4 Mike Vacanti: A walk is a great one.


0:16:28.0 Jordan Syatt: Yeah. An outdoor walk.


0:16:29.0 Mike Vacanti: Probably walk meetings with, yeah. Yep.


0:16:32.0 Jordan Syatt: Yeah. That might be weird for just like a male friendship. Just, hey.


0:16:35.6 Mike Vacanti: See, that’s funny because I don’t know if it’s like ADD or what, but sitting down at breakfast for an hour, like even like coffee meetings drive me nuts. I’m like, “Hey, let’s just go for a walk.” Getting the blood flowing, getting steps in, you’re not just sitting across from each other and staring at each other.


0:16:52.7 Jordan Syatt: That’s how I would frame it. I would say like, “Hey, do you wanna get some steps in?” I wouldn’t say, “do you want to go on a walk with me?” I would say… You know what I mean? I wouldn’t be like, “Hey, do you wanna go?” I would say, “Hey, I just gotta get some steps in, get some movement, you wanna do that?” I just wouldn’t say like, “Hey, I wanna be your friend. Like, do you want to go?”


0:17:15.0 Mike Vacanti: You know what? I might, I’d be like, “I’m big on nature. Steps are good. Like, trust me, this is gonna be good for you and us.” Inviting someone just to tag along with friends you already have is. Now that I’m thinking about it, probably the one that I have done just like unknowingly historically.


0:17:36.0 Jordan Syatt: Or watch a sports event, hey, the Fights are on. Or like, “Hey, the game is on.”


0:17:41.3 Mike Vacanti: Yeah. “Come watch the Vikings.” “Oh, wanna go play poker? We got poker night here.” Yeah.


0:17:46.9 Jordan Syatt: Yeah. How to become a personal trainer.


0:17:48.7 Mike Vacanti: Hopefully that was reasonably helpful and maybe.


0:17:50.6 Jordan Syatt: I think that was a good one.


0:17:51.8 Mike Vacanti: Cool.


0:17:53.1 Jordan Syatt: And especially as people get older, I think finding new friends gets, can be difficult as you get older. As a kid it’s so easy. Not for everyone, obviously, but it’s relatively easy. You’re around, you’re in school and all that.


0:18:03.4 Mike Vacanti: Lots of peers around.


0:18:05.7 Jordan Syatt: Yeah. And now because people are online so much and they’re at home and now they’re getting these fucking Meta glasses, these goggles that they put on there’s never leaving their house. They’re never even like making eye contact with other people now. Everyone’s just like, in their own fucking world, it’s hard to actually meet people, so.


0:18:23.0 Mike Vacanti: Let’s take it a step back. Even let’s say it’s not like one person you wanna be friends with, but just kinda, I feel like I want to have more friends in general.


0:18:32.0 Jordan Syatt: Yeah.


0:18:33.3 Mike Vacanti: Doing things like whether it’s a boxing class or like doing things that you’re interested in that are like in group settings and meeting people naturally through having similar interests.


0:18:46.0 Jordan Syatt: 100%. Yeah. Doing a class, going out like in real life. In real life meeting people. That’s bar none the best way for sure.


0:18:55.9 Mike Vacanti: Yeah. You know what? Even, I’m trying to think if it was like or I don’t know what if, what the URL was, but there was definitely a website where they hosted in-person group meetings based on.


0:19:16.1 Jordan Syatt: Interest?


0:19:16.6 Mike Vacanti: Yeah.


0:19:16.7 Jordan Syatt: Yeah. I think it was meetup.


0:19:18.6 Mike Vacanti: Was it meetup?


0:19:19.3 Jordan Syatt: I think so. Yeah.


0:19:20.6 Mike Vacanti: Yeah.


0:19:21.2 Jordan Syatt: I remember because it’s such an a random story, but I was really into Eckhart Tolle and like The Power of Now when I was younger and I remember my dad being like, “You should go to an Eckhart Tolle meetup.” And I was like, “I’m good.” But yeah.


0:19:41.7 Mike Vacanti: I feel like we provided some solid advice there.


0:19:44.1 Jordan Syatt: Yeah, that was a good one.


0:19:45.9 Mike Vacanti: You know what has helped my ankle mobility a lot?


0:19:54.4 Jordan Syatt: What?


0:19:57.5 Mike Vacanti: Sitting in the bottom of a goblet squat, weighted for like a 60-second hold. 25-pound dumbbell doesn’t have to be anything crazy, and just chilling there, and then kind of shifting my weight from onto my toes and then kind of back into a three-point and then more onto my toes. Feels really good, not just for the ankles, for the hips too.


0:20:25.6 Jordan Syatt: Dude, that’s such a good drill. I love that one. I’ve done it where anywhere from like 30 seconds with a little bit of heavier weight all the way up to like five minutes with some light weight, and I’ll just put on like a, whether it’s a podcast or a stand-up comedy, and I’ll just watch for like sometimes five minutes. Dude, it feels so good, and especially that shift side to side, and sort of keeping the heel on the ground, driving the knee over the toes, yeah. Super good drill. Love that. I didn’t realize you were such a big mobility guy.


0:20:52.0 Mike Vacanti: I don’t know. I’ve told you. You’re just not listening apparently.


0:20:56.9 Jordan Syatt: I struggle with that.


0:20:58.6 Mike Vacanti: No.


0:21:00.1 Jordan Syatt: You know it’s big, and you’ve been out of touch with the industry for a bit, so you might not know this.


0:21:03.8 Mike Vacanti: I’m so in touch. I know you’ve been a little out of touch, Jordan, because you started taking colostrum recently, and go ahead.


0:21:12.2 Jordan Syatt: Bovine colostrum. No, and this is sort of on the same topic of ankle mobility. This is sort of how it got brought up, is I posted about it, and then people were asking me my thoughts on squat wedges, like putting squat wedges under your heels, and this has been huge recently, and it’s taken a complete 180, because when we were younger, squat wedges were a big no-no. You don’t use them. You don’t use it. Squat with your heels on the ground. You don’t elevate your heels. The only people who might use it were Olympic lifters or who had Olympic lifting shoes, and you need a slight elevation, otherwise you shouldn’t do it, and recently, especially since bodybuilding has really started to make a comeback and muscle growth, people are talking about the benefits of, because it targets your quads more, going on to that, and then with that, people have also been like, “Oh, it also makes it easier just to get depth.”


0:22:10.9 Jordan Syatt: So if you don’t have a good ankle mobility, just use the squat wedges, and so I was talking about this, I was like, “Listen, there are definitely a time and a place for squat wedges, especially if you wanna target your quads more, elevate your heels, all of that, but in terms of people who struggle to hit depth, I don’t think it’s a good idea to just band-aid the bullet wound and elevate their heels.” I think that’s a very lazy way of coaching, and in the same way that it’s lazy for a coach to just say, “Just eat less and move more,” I think it’s very lazy for a coach to just be like, “All right, well, we’ll just elevate your heels, and that’s gonna be it.” I think it’s fucking lazy coaching, and you’re not actually addressing the problem, so I was talking about that on my stories, and so someone just asked me like, “What’s your issue with squat wedges,” and so, I mean, what do you think about squat wedges?


0:23:03.5 Mike Vacanti: I think what you just described is accurate like for a lot of people who use them, and I don’t see them very often almost never in gyms or in the gyms that I’ve been going to, but the people who. There is a subset of people who use them because they can’t get range with the weight that they’re using without them, and so, okay, I wanna continue to progress on strength, so I’m gonna elevate my heels to reduce the range a little bit so that I can continue to add weight to the bar and hit parallel, right quote unquote parallel, even though it’s not quite. Yeah, I mean, I remember in 2012 doing heels-elevated hack squats because I had a day that was just quad day, doing five by 12 on that.


0:23:54.8 Jordan Syatt: Ooh. That sounds terrible.


0:24:06.2 Mike Vacanti: Trying to blow up the quads on a bulk. It was fun at the time, but yes, in hindsight, brutal. Like fun in a masochistic kind of way.


0:24:06.3 Jordan Syatt: Could you do that right now?


0:24:06.9 Mike Vacanti: Mentally or physically?


0:24:09.1 Jordan Syatt: Not physically. Mentally and emotionally. Like, could you summon the anger to do that?


0:24:12.9 Mike Vacanti: I could do the equivalent with a bicep curl, but I don’t care enough about quad size. So no, but on other body parts, maybe, like a back exercise, yeah, so no. I agree, generally speaking with you, that it’s better to be able to get a full range rather than giving yourself the assistance of whether it’s a squat shoe or elevating your heels with a five-pound weight or whatever.


0:24:48.9 Jordan Syatt: Yeah.


0:24:53.6 Mike Vacanti: Keep them coming, Jordan. Rapid fire.


0:24:55.6 Jordan Syatt: Overrated or underrated: nose breathing, nasal breathing.


0:24:58.0 Mike Vacanti: Is nasal breathing overrated or underrated? So in esoteric Twitter, nose breathing is just everything in terms of the antithesis to being a mouth breather and all of the, a lot of it’s around aesthetics and face shape and jaw structure as a result of 30 years of mouth breathing exclusively.


0:25:32.5 Jordan Syatt: Remember when that was the worst insult you could ever call someone.


0:25:34.9 Mike Vacanti: A mouth breather? Yeah, yeah. You know I see the trends now with mouth taping. It depends who you ask. General population, nose breathing is definitely underrated. Someone who’s like an obsessive nose breather like super into fitness, one in 500, one in 1,000 type of person, it’s probably slightly overrated. Generally speaking, I think nose breathing in day-to-day life is underrated.


0:26:08.8 Jordan Syatt: Interesting.


0:26:10.1 Mike Vacanti: You know, when you’re, when you’re, when you are doing zone five cardio, you shouldn’t be nose breathing or you don’t have to be nose breathing.


0:26:20.8 Jordan Syatt: You become a real snot factory.


0:26:23.7 Mike Vacanti: Yeah. Or if you’re running outside and it’s cold out you don’t need to be nose breathing, but, yeah.


0:26:29.8 Jordan Syatt: Why do you say that? What benefits lead you to say that? Or what are people doing that with that mouth breathing is, why do you say that specifically you think from a parasympathetic perspective.


0:26:43.5 Mike Vacanti: This is one of those things where I have just made it a habit and don’t even remember why it’s a habit. Alright, so the nose has a filter, so you’re filtering out foreign substances breathing through your nose rather than through your mouth, reducing your risk of illness, marginally. The nose has a humidifying function, so if the air is dry or you live in a dry area, it’s going to get a little bit more humid breathing through your nose rather than your mouth. I dunno if anyone here has ever woken up in the middle of the night, and they were in a funny position where they ended up not breathing through their nose, but breathing through their mouth for whatever reason, and your mouth is incredibly dry in the back of your throat’s incredibly dry.


0:27:26.2 Jordan Syatt: Yeah.


0:27:26.3 Mike Vacanti: I don’t even remember all of the reasons. I just know that it was beneficial enough for me eight to 10 years ago to make the decision to nose breathe consistently, and I never looked back.


0:27:38.8 Jordan Syatt: Yeah, I would say, because I’m seeing a lot of it on my social media, nose breathe, nose breath, where people are literally taping their mouths and all that. I think that a lot of it is overplayed for various perspectives and I think where the benefits are more dramaticize, if that’s the word, they’re overplayed, are where people are saying it’s inherently better for your performance in terms of your VO2 max and blah, blah, blah. I don’t think that the benefits are there for that. I do think.


0:28:14.2 Mike Vacanti: People are saying that?


0:28:15.5 Jordan Syatt: Oh yeah, yeah, yeah. A lot of people are saying do higher intensity cardio, nose breathing because, and just. It’s not.


0:28:23.3 Mike Vacanti: How?


0:28:24.2 Jordan Syatt: I don’t know. I think a lot of it is relying on the same concept of where they have those masks that you put on that restrict make it more difficult to get air in, which also don’t really help with VO2 max. It’s a lot of nonsense. So I think from that perspective, it’s definitely overrated, if not completely useless.


0:28:44.5 Mike Vacanti: I didn’t know there were people who were saying that you should be nose breathing during high intensity training.


0:28:50.4 Jordan Syatt: Oh dude. Yeah. There’s a fair amount. There’s a fair amount or even low intensity cardio I think is also, it’s there too, but I think nose breathing when you’re just working and relaxing and sleeping, because I think generally it’s much more difficult, especially if you struggle with anxiety. I think nose breathing is. That’s a real underrated moment to use nose breathing. It’s very difficult to maintain an anxious breath and chest breathing through your nose. Whereas with mouth breathing and often even, which will lead to neck breathing and trapped breathing, that’s much easier. And that I think, chronically can become an issue and become a habit in terms of your breathing, how you actually breathe. So I think nose breathing is very underrated for relaxation and everyday living, but for performance, it’s overrated. So I think we agree on that.


0:29:55.2 Mike Vacanti: Yeah, definitely. Let’s revisit this in the coming weeks because I want to actually brush up on the spot. I don’t remember many of the benefits and I’m also blending in my head the benefits that are placebo that aren’t substantiated by the research versus the benefits that actually exist. And so we’ll revisit. But again, you’re overrated is based on a super small subset of the population.


0:30:27.9 Jordan Syatt: Correct? Yeah, yeah, yeah.


0:30:28.7 Mike Vacanti: But yeah, people doing a VO2 max test and trying to nose breathe through it, it’s like.


0:30:33.8 Jordan Syatt: Stupid.


0:30:34.5 Mike Vacanti: Yeah, ineffective.


0:30:36.7 Jordan Syatt: Have you ever done a 72 hour fast?


0:30:37.1 Mike Vacanti: No.


0:30:39.6 Jordan Syatt: What’s the longest fast you’ve ever done?


0:30:40.0 Mike Vacanti: 40.


0:30:42.2 Jordan Syatt: Was it difficult?


0:30:43.3 Mike Vacanti: Yeah, because I was an idiot. This was 2017. I didn’t take any electrolytes.


0:30:49.1 Jordan Syatt: Oh, geez. Yeah. Were you dizzy?


0:30:52.9 Mike Vacanti: Yeah, if I was sitting and then I’d stand up. Yeah.


0:30:55.5 Jordan Syatt: Yeah.


0:30:55.7 Mike Vacanti: Why? What are you thinking?


0:30:58.6 Jordan Syatt: No, somebody’s asked me a question. “What are your thoughts on 72 hour fasts?”


0:31:02.3 Mike Vacanti: For what purpose?


0:31:03.2 Jordan Syatt: Well, yeah, I mean, I think from a fat loss perspective, they’re completely overrated, if not detrimental. I think from a spiritual purpose, they definitely have a time and a place depending on the person. But I remember you did a longer duration one. I just didn’t know how long it was. I can’t do long duration fasting. And by long duration, I mean longer than 18 hours.


0:31:35.6 Mike Vacanti: Screws up your mentally relationship with food.


0:31:38.5 Jordan Syatt: No, no, no, no, not anymore. My relationship with food is like, thank God, it’s great.


0:31:43.3 Mike Vacanti: Not screws up. Maybe that’s the wrong term, but.


0:31:45.9 Jordan Syatt: It’s not like trigger. No, I mean, dude, I just get so fucking hungry.


0:31:50.1 Mike Vacanti: Bro. Hunger is not an emergency.


0:31:52.0 Jordan Syatt: No. Trust me, I’m aware. I get it, but I get, so I’m like, no, I get to a 16, 18 hour mark and I’m just like, “I’ve got a wife, I’ve got a daughter. This isn’t worth it.” I’m gonna. And even by the way let’s say, say I was home.


0:32:15.7 Mike Vacanti: But hang on, hang on. From a spiritual purpose, maybe hard is the purpose. Maybe hunger is. I am pretty, I think overrated. I don’t remember if this was an overrated or underrated. I would even, you laid out religious and fat loss and we’re fully on the same page. I would even say that a 72 hour fast is overrated for health benefits for whatever autophagy, cellular turnover, like killing off bad cells, et cetera.


0:32:50.5 Jordan Syatt: You get the same benefits just with the calorie deficit. Yeah.


0:32:52.8 Mike Vacanti: Very likely. Or at least the majority of the same benefits over time.


0:33:00.8 Jordan Syatt: Yeah.


0:33:02.2 Mike Vacanti: I actually really don’t like it. I like 12 to 18 hour fasting consistently.


0:33:10.5 Jordan Syatt: Oh, no problem.


0:33:11.6 Mike Vacanti: For the right person if they want to, for fat loss, cool. But 72 hours is not even like, “Oh, if you enjoy it for fat loss, do it.”


0:33:23.8 Jordan Syatt: No, no one likes that.


0:33:23.9 Mike Vacanti: Yeah. No one likes it. And it’s just, even doing a 24 hour fast twice a week, like a 5/2 style.


0:33:31.2 Jordan Syatt: Sure.


0:33:31.7 Mike Vacanti: But 72 hours for fat loss? Yeah.


0:33:33.9 Jordan Syatt: Yeah, Eat Stop Eat. Brad Pilon.


0:33:35.3 Mike Vacanti: Brad Pilon. Brad Pilon, OG.


0:33:39.7 Jordan Syatt: Dude, anything after 18 for me is just.


0:33:44.7 Mike Vacanti: But what happens?


0:33:45.8 Jordan Syatt: Dude, I get so hungry, just so hungry. You know what I mean? Remember I told you during Yom Kippur, my buddy Saul, when he was just, he head fasted and he.


0:34:03.0 Mike Vacanti: It’s a great story.


0:34:05.1 Jordan Syatt: He was so fucking mad. He was just like, it’s a fasting holiday in Judaism. Bro, he was so angry, and I felt like I’ve never felt so relatable to so, he really expressed it outwardly. I couldn’t do that to generally to other people. I walk in and he’s just fucking pissed, he’s just angry and I was doing my best to keep a face on, but he had circles under his eyes. [laughter] He was just like, he was so mad.


0:34:42.4 Mike Vacanti: But that’s no…


0:34:42.9 Jordan Syatt: And I actually…


0:34:43.7 Mike Vacanti: Yom Kippur is no water too, right?


0:34:45.6 Jordan Syatt: Correct, no water. Yeah. It’s super strict with that.


0:34:49.0 Mike Vacanti: Right. So he’s also very dehydrated, he’s got no electrolytes.


0:34:51.7 Jordan Syatt: And I don’t adhere to that, I still drink water. I still drink water and yeah, he’s got nothing. He’s just operating on zero.


0:34:57.9 Mike Vacanti: But, so what would happen if you went beyond 18?


0:35:00.8 Jordan Syatt: Bro, just, so hungry.


0:35:03.3 Mike Vacanti: Jordan, you know what’s, so, it’s really difficult. You know what else is really difficult? Growing a super successful fitness business. You know what else is super difficult? Deadlifting four times your body weight. You know what else is difficult?


0:35:15.3 Jordan Syatt: Yeah.


0:35:16.1 Mike Vacanti: Basically being able to do the splits. You know what else is difficult?


0:35:17.6 Jordan Syatt: But imagine you doing all of those.


0:35:19.2 Mike Vacanti: No no no.


0:35:19.3 Jordan Syatt: Not eating.


0:35:19.6 Mike Vacanti: No, stop, stop. I think this is a self-efficacy thing.


0:35:29.9 Jordan Syatt: I don’t know, man, maybe.


0:35:32.5 Mike Vacanti: We should do a fast together sometime.


0:35:34.2 Jordan Syatt: I sort, I’ve, dude, I’ve really wanted to try it. I’ve really want. I remember.


0:35:38.2 Mike Vacanti: Let’s go into the woods. Let’s do it in the woods.


0:35:40.2 Jordan Syatt: Go into.


0:35:45.1 Mike Vacanti: I’m serious.


0:35:47.3 Jordan Syatt: That’s what’s so funny about it.


0:35:49.7 Mike Vacanti: It’s not funny, bro.


0:35:50.9 Jordan Syatt: You just wanna go into the woods for a night, for 24 hours and don’t eat?


0:35:54.7 Mike Vacanti: Yeah, in nature. We’ll do it in nature under the stars.


0:35:57.9 Jordan Syatt: Okay. All right. Let’s do it, I’m in.


0:36:01.2 Mike Vacanti: Cool.


0:36:01.7 Jordan Syatt: I’m gonna pack some beef jerky or something.


0:36:06.8 Mike Vacanti: We’ll bring, we can bring some electrolytes and some water.


0:36:08.2 Jordan Syatt: Im gonna start water being like, “Uh-oh.”


0:36:11.0 Mike Vacanti: Yeah. Well, we don’t know what’ll happen. Oh, you mean to eat them? I thought you meant you be hallucinating.


0:36:16.7 Jordan Syatt: No.


0:36:17.0 Mike Vacanti: Jordan starts…


0:36:19.4 Jordan Syatt: Yeah, you never know.


0:36:23.0 Mike Vacanti: Jordan starts hunting squirrels.


0:36:23.7 Jordan Syatt: Bring a bag of Cheerios with, just like. Yeah, If you’re good on this fast.


0:36:34.1 Mike Vacanti: I would not. You wouldn’t cheat on something like that, would you?


0:36:37.9 Jordan Syatt: No, no I wouldn’t lie about that.


0:36:39.4 Mike Vacanti: I’d pat you down.


0:36:43.6 Jordan Syatt: No. No.


0:36:43.7 Mike Vacanti: We should do it.


0:36:45.4 Jordan Syatt: Alright. Do you, I mean, which woods. Woods in Minnesota or woods in Texas, where do you wanna do it?


0:36:51.1 Mike Vacanti: No, I think we should go to Montana and do it in the mountains.


0:36:55.5 Jordan Syatt: Okay. Should we get a guide?


0:37:00.9 Mike Vacanti: No. Maybe.


0:37:01.4 Jordan Syatt: Well, maybe if we’re in the woods in Montana.


0:37:05.6 Mike Vacanti: We’ll figure out how to do it safely, but.


0:37:07.3 Jordan Syatt: Two men mauled by grizzly.


0:37:14.3 Mike Vacanti: Look, obviously if you’re in your day-to-day life, high stress, you’re launching something, you got a full day of work, you got a couple podcasts, you got a family to take care of, there are things going on. Yes. Depriving your body of macronutrients is gonna put you in a suboptimal state. You’re gonna be more irritable, cortisols gonna be spiking. Yeah, that’s not the time to do it. But if you’re doing it for one of the only purposes of doing a longer fast, then yeah. Doing it in nature would make a lot of sense.


0:37:47.2 Jordan Syatt: Yeah. I tried doing it on a flight from Israel to Atlanta and that was a bad idea.


0:37:52.0 Mike Vacanti: There’s temptation there.


0:37:53.0 Jordan Syatt: Because they’re coming around with the snacks, and I’m just.


0:37:55.0 Mike Vacanti: Yeah. Eating goldfish next to you, sun chips over there. You’re like, yes.


0:38:04.7 Jordan Syatt: That was really difficult. Yeah.


0:38:07.3 Mike Vacanti: What else we got?


0:38:08.8 Jordan Syatt: “Is there really much of a difference between Romanian deadlifts and stiff-legged deadlifts?”


0:38:16.7 Mike Vacanti: Is there really much of a difference? They are very similar movements. If we’re gonna compare two exercises, those are more alike than most right?


0:38:29.3 Jordan Syatt: Yes, they are.


0:38:32.3 Mike Vacanti: Do we wanna highlight the differences?


0:38:34.0 Jordan Syatt: Yeah.


0:38:35.1 Mike Vacanti: A stiff-legged deadlift is going to have a little bit less knee bend. So you’re gonna have like a five to 10 degree angle in your knees. They’re not gonna be completely locked out. The weights are gonna be a little bit more out in front of you. Whereas with a Romanian deadlift, the weight is gonna stay up against your body throughout the entire set. Stiff-legged deadlift, you’re gonna get a little bit more isometric load on your lumbar, on your spinal rectors. And you’re also going to get more hamstring activation and less glute activation relative to a Romanian deadlift where you’re getting more glute and less hamstring. For people who struggle with tweaking their low back over and over again, neither are incredible moves, but an RDL is gonna be preferable to a stiff-legged deadlift. Anything you want to add?


0:39:36.8 Jordan Syatt: Yeah, the one thing I’ll add that I hadn’t really thought much about until I really started getting into more mobility work, and especially like hamstring and and calf work. Is, like my toe touch has improved dramatically to where now I can touch my face to my knees with like completely straight, whereas before, like before I could always touch my toes, but not that level of hamstring mobility. And I think it was a huge part of it is a lot of people, you should be able to touch the ground with your knees bent. Like that shouldn’t be a problem, the issue is when your knees are completely straight, it’s not just hamstring. There’s actually the gastroc, the calf comes into it as well because the gastroc crosses the knee. And so when you have that knee bent, you take the gastroc out of it, so you’re no longer stretching that anymore.


0:40:31.9 Jordan Syatt: And I think that’s actually one of the, people who say that they have really tight hamstrings, they might have tight hamstrings, but it also might be their calves. And so if you want to, and I love loaded stretching, like I love like loaded stretching as a great way of improving mobility. So if you want to improve your ability to have more hamstring and calf mobility, doing straight leg deadlifts might actually be a really wonderful tool that will help improve your posterior chain flexibility and mobility a lot.


0:41:07.9 Mike Vacanti: And you’re getting the same amount of that calf stretch on a stiff legged deadlift with a little bit of knee flexion relative to stretching your posterior with a locked knee?


0:41:23.1 Jordan Syatt: I think you you get more stretch with a completely locked knee than you would with a slight bend. Yeah. Because when you, when you bend the knee, you’re taking the gastroc out of it.


0:41:35.1 Mike Vacanti: Got it. So if you are limited on a stiff-legged deadlift, that’s not your gastroc is what you’re saying?


0:41:41.3 Jordan Syatt: No. If you are limited, it might absolutely be your gastroc.


0:41:47.9 Mike Vacanti: So you’re doing a stiff-legged deadlift with a locked knee?


0:41:51.2 Jordan Syatt: Correct.


0:41:52.5 Mike Vacanti: Okay.


0:41:53.1 Jordan Syatt: As it, what were you thinking?


0:41:55.7 Mike Vacanti: Very small amount of knee flexion.


0:41:57.9 Jordan Syatt: Oh yeah. No, I’m thinking locked knee for like a completely stiff-legged deadlift locked knee. Yeah. Not hyper extended, but yeah.


0:42:06.0 Mike Vacanti: I had always done a stiff-legged deadlift keeping a very small amount of knee bend.


0:42:12.2 Jordan Syatt: Yeah. Like completely locked out.


0:42:16.1 Mike Vacanti: Cool. Could be the calf. Calves could be tight.


0:42:19.1 Jordan Syatt: Yeah. Even you get a little slight toe elevation, very slight toe elevation that’ll even crank it up even more.


0:42:25.3 Mike Vacanti: Do you program stiff-legged deadlifts?


0:42:28.1 Jordan Syatt: No. No. I don’t. If I was working with a higher level individual one-on-one, I would. But in a group setting, like the Inner Circle, I’m not programming that. Just like, for example, I personally love Jefferson curls. There’s no fucking way in hell I’m programming Jefferson curls in the Inner Circle. Even though I think many would benefit from it, the risk to reward ratio is so not even close to worth it. If I was working with high level individuals who I trusted implicitly and it was one-on-one, yes, I would absolutely do that. But no, there’s so many caveats and variants and issues that people could have that just makes it not worth it. And I very much take them the medical concept of first do no harm, and like if there’s any risk or if there’s any meaningful amount of substantial risk, then no, I’m just not doing it.


0:43:24.1 Mike Vacanti: What on average, what degree of knee flexion are you looking for in an RDL?


0:43:28.6 Jordan Syatt: Minimal. Like, 10 degrees.


0:43:35.1 Mike Vacanti: Oh yeah.


0:43:35.1 Jordan Syatt: Like it’s small, very 10, 15 degrees. Like, it’s very, very small. Yeah. And especially because they’re getting a lot of knee flexion in so many other movements. I’d sure really rather focus on like minimal, minimal knee flexion. Get a nice big hamstring stretch because again, like if we’re talking about the benefits of everything together, like an RDL done well is a really great mobility exercise in addition to a strength exercise. So like I’d really love it to get as much of a hamstring stretch as possible. And use this as a great combination exercise of strength and mobility.


0:44:17.7 Mike Vacanti: Interesting. Yeah. More hamstring. ‘Cause I’m generally looking for more like 25 to 30 degrees, and getting more glute activation on an RDL.


0:44:30.7 Jordan Syatt: Yeah. That makes sense for me, it’s just, I see there’s so many other places we’re getting glutes in there and I know people aren’t often stretching their hamstrings enough, so it’s like, they’re doing lunges, they’re doing hip thrusts, they’re doing squats, they’re doing dead lifts. It’s like, all right. Yeah, this is definitely gonna not get as much glute as it would otherwise with a little bit more knee bend. But I’m okay with that. Just to get a little bit of hamstring stretch here.


0:44:55.5 Mike Vacanti: Makes sense. Anything else? Rapid fire to finish?


0:45:01.3 Jordan Syatt: No. That’s good. I think that’s good, two pods back to back.


0:45:07.5 Mike Vacanti: Give us a send off.


0:45:09.0 Jordan Syatt: We appreciate everyone listening. Thank you so much. If you could leave a five star review on iTunes or Spotify, wherever you’re listening, it would mean the world to us. If you wanna apply to join the mentorship, we would love to have you, put in your application. Fill it out. Mike will get back to you and we’ll have a conversation from there. But thank you so much. We appreciate you. Have a wonderful week. We’ll talk to you soon.


0:45:30.1 Mike Vacanti: See you next week.

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