Episode 252: Goggins vs. Rest Days, Airplanes with Toddlers, Stomach Vacuums, Autophagy, Fasted Training, and More…

0:00:11.7 Mike Vacanti: Hello, Jordan.

0:00:12.3 Jordan Syatt: What’s up, Michael?

0:00:13.2 Mike Vacanti: Just grinding, brother. Just grinding.

0:00:15.4 Jordan Syatt: Are you grinding?

0:00:16.3 Mike Vacanti: Yeah, I’m always grinding. You grinding.

0:00:19.5 Jordan Syatt: ABG, Always Be Grinding, brother.

0:00:21.1 Mike Vacanti: Always be, not closing. Always be grinding.

0:00:24.7 Jordan Syatt: What are you grinding on?

0:00:26.8 Mike Vacanti: Everything. What’s your fatigue level one to a hundred? Not like, in this exact moment, but just in this time frame.

0:00:34.8 Jordan Syatt: It’s a really good question. My fatigue level generally, overall, I would say… You know what? I’m actually going to go a different way than I maybe initially thought. I’m going to say 30%.

0:00:48.5 Mike Vacanti: So 100% would be very sleepy. And 1% would be…

0:00:51.5 Jordan Syatt: So 100% would be I am just absolutely done.

0:00:57.5 Mike Vacanti: And a 1% is all the energy in the world.

0:01:00.0 Jordan Syatt: Yeah, 1% is like a toddler.

0:01:02.1 Mike Vacanti: Give me three other timeframes and give me numbers. Give me Jordan at let’s say ninth grade. Give me Jordan at age 21 and give me Jordan age 27.

0:01:17.6 Jordan Syatt: All right, Jordan in ninth grade was, I don’t know, 95%.

0:01:24.8 Mike Vacanti: What?

0:01:25.4 Jordan Syatt: I’m sorry. I’m sorry. I’m sorry. Wow. I’m sorry. 5%. Correct. Yeah.

0:01:29.6 Mike Vacanti: Okay. All right. Okay.

0:01:29.9 Jordan Syatt: Jordan, ninth grade was 5%…

0:01:30.9 Mike Vacanti: I thought you were going with a wrestling cutting, like… Okay I see.

0:01:33.9 Jordan Syatt: No. Sorry. Yeah. Complete opposite. Yeah.

0:01:35.8 Mike Vacanti: All right 5% make sense.

0:01:36.3 Jordan Syatt: Ninth grade, 5%. 21, living in… Oh, that one… Let’s go… Instead of ninth…

0:01:49.2 Mike Vacanti: You can change the number. You can change your age.

0:01:52.3 Jordan Syatt: I’m going to change the age to 24 because I was living in Israel. 24 was 8%.

0:02:02.2 Mike Vacanti: Okay. Cool.

0:02:04.0 Jordan Syatt: I was going to say 92%. 8%. And then what was the other age-ish?

0:02:10.7 Mike Vacanti: 27.

0:02:11.6 Jordan Syatt: 27 was like 15%.

0:02:16.2 Mike Vacanti: Okay. So you’re just… You don’t have a lot of fatigue. On a relative basis you’re pretty tired but on an absolute basis, you’re not that tired.

0:02:24.4 Jordan Syatt: Yeah, it’s not such a dramatic shift. I’d say it’s been a pretty gradual decline and obviously… You know what it is? I’m balancing it out with fatigue and joy. You know what I mean? It’s like while I’m more tired, my joy is way higher.

0:02:46.8 Mike Vacanti: That’s true.

0:02:47.3 Jordan Syatt: And so the joy balances it out I feel like.

0:02:52.5 Mike Vacanti: Yeah, that makes sense.

0:02:53.6 Jordan Syatt: What about you?

0:02:56.9 Mike Vacanti: What? Just the exact same question?

0:02:58.6 Jordan Syatt: Yeah, same question.

0:03:00.6 Mike Vacanti: Good interviewing. Just throw it right back at me.

0:03:02.2 Jordan Syatt: Yeah.

0:03:05.5 Mike Vacanti: Ninth grade. Alright, so right now.

0:03:06.5 Jordan Syatt: It’s not an interview. It’s a discussion. I’m not interviewing you.

0:03:11.2 Mike Vacanti: I feel like I’m being interviewed. I don’t know. I can’t put a number on it.

0:03:19.0 Jordan Syatt: Oh, come on, dude. What the fuck is that?

0:03:21.4 Mike Vacanti: I would say, well, because you threw me off with your whole joy thing at the end, I don’t think that that impacts fatigue. I think they’re just two different things and so maybe you…

0:03:31.5 Jordan Syatt: I think it’s just masking it.

0:03:32.8 Mike Vacanti: Yes.

0:03:33.2 Jordan Syatt: That’s what I mean.

0:03:34.5 Mike Vacanti: That’s right. So, do you think you’re actually higher than a 30% and it’s just mask to feel 30%?

0:03:39.0 Jordan Syatt: Yes, absolutely.

0:03:40.5 Mike Vacanti: Oh, okay. Alright.

0:03:42.5 Jordan Syatt: Absolutely.

0:03:43.8 Mike Vacanti: I’m going to say a 50% right now. At 27 I was coaching Gary in the city. I might have been more tired then because I was sleeping less. I was moving a lot more.

0:04:05.4 Jordan Syatt: Yeah, but you were younger so you could handle it better.

0:04:07.5 Mike Vacanti: Yeah, that’s true. And sleep quality was better even if quantity was down some. 50% now. 35% at 27. 21… I don’t know, I rested a lot in college. We went out a lot, so then I would sleep a lot, too. I’m going to say the same at 27 and 21, and then in ninth grade of 15%.

0:04:39.7 Jordan Syatt: Okay, and obviously the sharp decline post baby number one. Yeah, makes sense.

0:04:48.5 Mike Vacanti: Not that sharp.

0:04:49.4 Jordan Syatt: A noticeable.

0:04:50.4 Mike Vacanti: Noticeable decline.

0:04:51.5 Jordan Syatt: Yeah. I really do think age plays a big part in it, though. My wife and I every night we’re like, “I’m exhausted.” Every night it’s just like, I am… Around 4:00 PM I’m just like, “I need to sleep.” But then I think my cortisol is fucked up, because then around 10:00 PM, I’m like, “All right, let’s go.”

0:05:16.9 Mike Vacanti: You’re wired.

0:05:18.2 Jordan Syatt: Yeah, I get wired again at 10:00. Once the girls are down, I’m like, okay. And I trained my body to do that because I usually train at night. But from 4:00 to 8:00 exhausted.

0:05:33.3 Mike Vacanti: Yeah. I think there’s something not specific to our circumstances, meaning kids make you more tired, because I’m seeing a similar shift and pattern in people of similar age ranges that don’t have kids as well.

0:05:52.3 Jordan Syatt: Oh, interesting.

0:05:53.4 Mike Vacanti: I think it has as much to do with other components of lifestyle that we all share.

0:06:00.9 Jordan Syatt: I think you jinxed it because you jinxed me. Because since my first daughter was born, after six weeks she slept through the night, no issues, not one issue, never. From six weeks she slept 10 to 12 hours a night. Over the last 72 hours, she’s… I don’t know if it’s an age thing and all of a sudden she’s starting to have fears and stuff. Before, if she woke up, she’d just go right back to bed, no problem. But now she’s waking up and it’s dark in her room and I think she’s getting scared. And so she’s not going back to bed and she’s like… She can communicate fully. So she’s like, “I’m scared. I want to be in your bed. I want you to sleep in here.”

0:06:47.0 Mike Vacanti: What time are the wake-ups?

0:06:50.3 Jordan Syatt: Put her down at 7:30 or 8:00 and then she’ll wake up at 8:30, 9:00. She’s not fully going to bed, 8:30, 9:00, 10:00 until we’re like, “Hey, we need to do something.” And so I’ve been… One night she slept in our bed. But my wife is in her second trimester and she really needed sleep. And apparently she has this doll that she plays with and the doll is just ever so slightly touching my wife’s back. My wife just couldn’t sleep. And I love it. I’m fine. I could sleep like a rock, doesn’t matter. But my wife couldn’t sleep. So I’ve been sleeping in her room the last couple nights.

0:07:35.5 Mike Vacanti: Your daughter’s?

0:07:37.0 Jordan Syatt: Yeah. And when I’m with her, it’s great. She’s totally fine. She will sleep. But she is not… Out of nowhere, not okay sleeping alone.

0:07:46.9 Mike Vacanti: I’m sorry, bro.

0:07:48.4 Jordan Syatt: Personally, I love it. I really like it. My wife is really struggling with it. But I like being with her. I sleep great and she sleeps great. I have no problem with it. Yeah.

0:08:03.8 Mike Vacanti: Your wife doesn’t like her being in the bed or just the fact that she’s going through sleep stuff?

0:08:11.2 Jordan Syatt: The fact that she’s going through sleep stuff.

0:08:12.9 Mike Vacanti: Yeah.

0:08:13.4 Jordan Syatt: And then she sleeps better… My wife sleeps better if I’m in the bed. So if I’m not in the bed, she doesn’t sleep as well. If our daughter’s in the bed, she doesn’t sleep as well. And so it’s sort of the catch-22. It’s like, “All right, I’ll go sleep in her bed.” But then she doesn’t sleep as well because I’m not there.

0:08:31.8 Mike Vacanti: Yeah. Everyone just likes sleeping next to Jordan. Everybody loves Jordan. Shout out to Mrs. Syatt. Yeah. Well, hopefully it’s just a little long weekend thing and she’ll be back to sleeping normal soon. I don’t know about toddler sleep regressions. That’s so far off my radar right now.

0:08:55.5 Jordan Syatt: Yeah, I don’t either. I think it might just be she’s having fears now. Before this, she didn’t have any fears. She was just unaware that anything could be dangerous. And now she’s very cautious if she… Because she’s fallen off a couch before. So now she gets off a couch really well. And now she… So she’s realizing, “Oh, if I touch this or if I hit that or if I fall here.” So now she’s starting to get scared of the dark.

0:09:23.9 Mike Vacanti: That’s standard firstborn stuff it seems like.

0:09:26.5 Jordan Syatt: Yeah. I guess. She hasn’t had it until now, but we’ll see.

0:09:28.9 Mike Vacanti: That’s not you though.

0:09:30.0 Jordan Syatt: No. I mean I’m second-born.

0:09:32.0 Mike Vacanti: Yeah.

0:09:32.4 Jordan Syatt: That’s more you.

0:09:33.3 Mike Vacanti: Yeah.

0:09:35.3 Jordan Syatt: Were you scared of the dark growing up?

0:09:38.8 Mike Vacanti: No. I operate really well in the dark. I have very good spatial awareness. I can just navigate rooms in the pitch black.

0:09:47.1 Jordan Syatt: You just know exactly where… Yeah, especially if it’s a room you’re used to.

0:09:50.0 Mike Vacanti: Even if I’m there for the first time. Yeah, if it’s a room I’m used to in general.

0:09:52.9 Jordan Syatt: Sounds like a John Wick thing. I operate very well in the dark.

0:09:56.4 Mike Vacanti: I really do though. I don’t know what it is.

0:10:02.6 Jordan Syatt: What do you have like your hands out in front of you so you don’t hit anything or you just know where you’re going?

0:10:06.6 Mike Vacanti: I just know how many steps between doors and… Yeah. I just…

0:10:11.0 Jordan Syatt: You’re like Jason Bourne.

0:10:12.4 Mike Vacanti: Yeah, a little bit. A little bit. I’ll put my hands out here and there and feel for objects, but I know where they are. Yeah. So what? So have you been falling asleep then with your daughter?

0:10:23.6 Jordan Syatt: Yeah, I’ve been sleeping in her bed.

0:10:25.3 Mike Vacanti: And then do you wake up and go work out?

0:10:27.0 Jordan Syatt: No, last couple nights I’ve been skipping my workouts.

0:10:29.4 Mike Vacanti: So you’re asleep for the night when you go to sleep with her?

0:10:31.7 Jordan Syatt: Yeah. Last night I was going to work out. I was going to, but then she woke up around 9:00, 9:30 when I was going to go work out and she was not happy. And so I was like, I’m not just going to let her be in her crib and whatever. So I got her out. We put her in her big girl bed because she… If we put her in her big girl bed alone, she’ll get out and then come out of the room. So it’s like, “All right, so you’re going to be in your crib.” But then when she’s in her crib and she’s alone, she’ll freak out. Yeah, so it’s catch-22.

0:11:10.6 Mike Vacanti: Yeah. You’re getting good workouts sitting though, in general.

0:11:14.4 Jordan Syatt: Generally speaking, yeah.

0:11:15.3 Mike Vacanti: This might be better for your sleep, honestly.

0:11:17.1 Jordan Syatt: It is better for my sleep, for sure.

0:11:18.7 Mike Vacanti: It’s getting you more sleep earlier in the night and probably more total sleep.

0:11:21.9 Jordan Syatt: Oh, without question. By hours, my watch is like, good job. By hours. Yeah, especially since Thanksgiving, because we traveled for Thanksgiving and all that, I’ve skipped probably four workouts.

0:11:36.4 Mike Vacanti: Traveling with the family on an airplane, pretty easy, smooth experience.

0:11:40.5 Jordan Syatt: Devastating. Devastating, dude. Did I tell you? It was devastating.

0:11:46.6 Mike Vacanti: You told me that two toddlers on an airplane, going through airports is not easy.

0:11:52.2 Jordan Syatt: Devastating. It’s unbelievable. And they were great. In terms of relative to other toddlers I’ve seen, they were great. So not screaming or any of that. They were wonderful. They didn’t get negatively affected by the air pressure. It’s just like I was watching someone across the aisle from me sleep and I was like, “Man, I used to do that.” They just had a backpack and fell asleep or they were watching a movie, I was like, “I remember that.” That’s really living right. As living just on a plane, just relaxing, hanging out. Yeah, dude. No, when you’ve got two little ones, no way.

0:12:35.4 Mike Vacanti: That’s their normal. That’s their normal right there.

0:12:37.9 Jordan Syatt: They’re still stressed.

0:12:38.8 Mike Vacanti: When you on your next business trip and you’re by yourself, you now have reset your baseline of flying experience. And so it’ll feel like a relief when you’re by, you know?

0:12:51.5 Jordan Syatt: Yeah, for sure.

0:12:52.4 Mike Vacanti: Yeah.

0:12:52.8 Jordan Syatt: Got to bring all these snacks and toys.

0:12:55.5 Mike Vacanti: You got any advice? I have my first flight on Friday.

0:13:01.9 Jordan Syatt: Do you think she’ll sleep on the flight? What are the odds of that?

0:13:04.8 Mike Vacanti: Yeah, hope so.

0:13:05.8 Jordan Syatt: If she sleeps, then you’re great.

0:13:07.4 Mike Vacanti: Yeah.

0:13:08.9 Jordan Syatt: Yeah. I would feed her a bottle during takeoff and landing.

0:13:16.1 Mike Vacanti: That’s what my dad said.

0:13:17.5 Jordan Syatt: Yeah. I’d do that. And then also be prepared. Bring extra diapers on the flight.

0:13:23.7 Mike Vacanti: Okay.

0:13:26.1 Jordan Syatt: And be prepared for a potential blowout during landing, while it’s landing, because the pressure change can… And I remember it happened with my oldest the first time she flew when she was six months. And she never had anything like that ever. And I was like, “What? ” And I spoke about it on my stories. And the number of moms who DMed me being like, “Yeah, that happens a lot with infants during that pressure change.” So bring some extra diapers. But if she sleeps, then you’re good. And it’s a pretty quick flight for you. So I don’t think it’s going to be a huge deal.

0:14:06.5 Mike Vacanti: Yeah. Good.

0:14:07.8 Jordan Syatt: Are you bringing your stroller on the flight?

0:14:11.3 Mike Vacanti: Are we bringing it on the flight? We’ll probably check it at the gate.

0:14:15.3 Jordan Syatt: Check the stroller. Okay.

0:14:18.1 Mike Vacanti: By the way, that Doona is the greatest invention of all time.

0:14:20.7 Jordan Syatt: Dude, it’s the best.

0:14:21.6 Mike Vacanti: That thing is just…

0:14:22.8 Jordan Syatt: It’s the best.

0:14:23.6 Mike Vacanti: We probably get the most use out of that relative to everything.

0:14:27.1 Jordan Syatt: That’s amazing. Yeah, dude. It’s incredible. Love that thing.

0:14:30.6 Mike Vacanti: Yeah. So we’ll see. I’ll let you know how it goes.

0:14:36.2 Jordan Syatt: Is she just going to stay on one of your laps? You didn’t get a seat for her, right?

0:14:39.2 Mike Vacanti: No. Well, she’s probably just going to contact nap. That’s the game plan.

0:14:44.1 Jordan Syatt: Do you have a baby carrier so she can chest-to-chest sleep?

0:14:47.7 Mike Vacanti: No, she doesn’t love those. Yes, we’re going to bring it, but probably just end up holding her.

0:14:53.6 Jordan Syatt: Our girls aren’t the biggest on that either, but that’s how they’ve both slept on flights when they were babies. It’s hard when you’re just holding them, cradling to sleep like that. So sometimes it’ll take a minute, but that’s how they slept on flights. I held my three-year-old on the whole flight back. It’s funny, I’m talking about how devastating it was. It was the best flight of my life. I got to hold my three-year-old for the whole flight, and she fell asleep on me, and it was amazing. I also got a two-hour isometric shoulder contraction. It was just burning. But, dude, she fell asleep, and when you just feel their weight just sink into you when they fall asleep, it was awesome. It was great. Yeah, the carrier for a baby, that’s what we did with infants, and it was super helpful.

0:15:49.6 Mike Vacanti: Good. Let’s go. What else is happening?

0:15:54.2 Jordan Syatt: Skipping workouts, getting more sleep.

0:15:56.0 Mike Vacanti: Playing chess?

0:15:58.8 Jordan Syatt: A lot. A lot of chess.

0:16:00.8 Mike Vacanti: A lot of chess.

0:16:01.5 Jordan Syatt: A lot of chess.

0:16:02.3 Mike Vacanti: You’re making a run at it.

0:16:03.2 Jordan Syatt: Oh, I passed the FBI shooting qualification.

0:16:04.9 Mike Vacanti: Let’s go.

0:16:05.5 Jordan Syatt: Which I was stoked about.

0:16:06.5 Mike Vacanti: Yeah, 50 of 50, right?

0:16:07.2 Jordan Syatt: 50 out of 50. Yes, sir.

0:16:08.2 Mike Vacanti: Awesome.

0:16:09.7 Jordan Syatt: You saw that picture?

0:16:10.3 Mike Vacanti: No, you told me. You said you were 50 of 50 on your…

0:16:13.1 Jordan Syatt: Yeah, 50 of 50, yeah. Yeah, I got 50 out of 50, which was really good. Yeah, man.

0:16:17.6 Mike Vacanti: Perfect. Sounds an like A-plus to me.

0:16:20.7 Jordan Syatt: Yeah, it was an A-plus.

0:16:22.3 Mike Vacanti: It sounds 100%.

0:16:23.2 Jordan Syatt: Yeah, dude, I’m feeling really happy about it. What about you?

0:16:26.9 Mike Vacanti: I actually have one quick thing. So we got a bunch of snow the other day. I was out shoveling because unless we get feet of snow, I actually like shoveling. I like the workout. I just remember as a kid, my dad would wake up at 5:00 AM or 4:45 in the morning, have a cup of coffee, and go out and shovel the driveway. There’s something nostalgic about shoveling that I really like. And every single one of my neighbors uses a snowblower, and we have a snowblower, but I like the idea of shoveling. And so I’m out shoveling, and it’s probably 10:00 AM, because we’re trying to hurry out of the house. And I had shoveled the night before, but then it continued to snow overnight. So I want to shovel again in the morning, doing the sidewalk after the driveway. And this woman comes around the corner, and she’s walking her dog, and we have a fire hydrant on our property. And she walks by and kind of conspicuously drops the baggie of dog poop right next to the fire hydrant.

0:17:35.3 Jordan Syatt: No way.

0:17:37.8 Mike Vacanti: And she hasn’t seen me. And she turns the corner and starts walking towards me. And I’m standing there with my shovel, and I just put my shovel in the snow and put my arms out, stared her. I’m like, “What are we doing here? “

0:17:50.1 Jordan Syatt: You did that?

0:17:50.8 Mike Vacanti: Yeah, I just stood there. And it took her a second. And then she looks at me, and then she looks back, and she’s like, “Oh, no, no, no, no, no. I’m going to get it on my way back. I’m going to get it on my way back.” And she seemed a little shady about it, but I was like, “What am I going to do? ” I’m like, “No worries. You’re good. Cool. That makes sense.” She’s like, “I always do it. I drop it there, and then I get it on my way back.” I’m like, “You’re good. Have a good day. It’s all good.” And at the time, I was 99% sure she was lying. But the more I think about it, I think she’s actually telling the truth. Because if someone were to… And I’m bringing this up to you because you’re a dog owner. If you’re going to be reckless with dog poop, you probably wouldn’t take the time to pick the poop up and put it in a bag. You’d probably just let your dog take a dump and leave it there.

0:18:39.5 Jordan Syatt: Yeah, and actually, I do that too. So when we walk around the neighborhood, if Curtis poops early in the walk, I’ll put it in a bag and leave it on the side because we have a loop. I don’t want to carry the poop around on the whole walk. It just smells like poop. I don’t want to carry it in my hand and then have a poop-smelling hand the whole day. So I will put it in a bag, leave it on the side of the road somewhere where I know it’s going to be, and then pick it up on the way back. So maybe that was her landmark. Like, “All right, I’ll leave it right here.”

0:19:10.1 Mike Vacanti: I actually believe her. But at the time, I was like positive. I was like, “You just got caught. I know you’re going to pick it up this time.” That makes sense. You don’t want a baggie of poop in your pocket for a 45-minute walk.

0:19:23.3 Jordan Syatt: Yeah, no, absolutely not.

0:19:24.9 Mike Vacanti: Yeah.

0:19:25.4 Jordan Syatt: Yeah, I believe her. And if she didn’t, then it would be awkward the next time because you’re going to see her around unless she just takes a different loop from now on.

0:19:34.5 Mike Vacanti: Yeah, just completely changes her route and routine.

0:19:38.1 Jordan Syatt: Dude, I saw the funniest video. There was a woman who… She played a prank on her husband, and she went and bought Burger King, but she didn’t tell her husband that she bought it. She was in the car, and she was telling her husband, “Get in the car, get in the car.” And she pretended that she stole the Burger King off of their neighbor’s front door. She was pretending that it was delivered, and then she took it. She’s like, “I was so hungry. I just needed to eat it.” And he’s like, “What? What? ” I was like, I that guy. I really that guy. “No. You have to return it.” And she’s already eating everything. And she’s like, “I’m so hungry, though.” He’s like, “No. Do they have cameras? They have cameras.” And he’s looking at her. He’s like, “You can’t ever wear that sweatshirt ever again.” He’s like, “You can’t ever wear that again. He’s going to see. He’s going to know that’s you.” And that just made me think like that.

0:20:25.6 Mike Vacanti: That’s funny.

0:20:26.5 Jordan Syatt: Yeah, it was actually a genius skit. He’s like, “You’re the worst person. You’re the worst person.”

0:20:33.0 Mike Vacanti: Have you seen those porch pirates where people put a fake package out and someone will run up and steal it?

0:20:43.5 Jordan Syatt: It’s an explosive device.

0:20:44.8 Mike Vacanti: Yes. It explodes, but it’s like a color too. So it’s this blue powder that goes everywhere. So they’re like, remember Marvin home alone when he…

0:20:54.8 Jordan Syatt: Yeah.

0:20:55.6 Mike Vacanti: That’s what they look like except with a color.

0:20:57.8 Jordan Syatt: That’s amazing. I haven’t seen that.

0:21:00.7 Mike Vacanti: Sometimes people we’ll get into their car before it goes off and then their entire car just explodes.

0:21:03.5 Jordan Syatt: Oh my gosh, that’s amazing. Absolute losers going and stealing packages, man.

0:21:09.6 Mike Vacanti: Yeah, no kidding. Especially when you think about what the average package that gets delivered to a house is. We’re getting $7 Amazon packages. What are they going to do with these little baby toy ring things? Like have fun.

0:21:28.0 Jordan Syatt: Obnoxious.

0:21:31.8 Mike Vacanti: Yeah. How’s your scrolling been?

0:21:33.3 Jordan Syatt: Way less since I’ve been doing more chess.

0:21:35.1 Mike Vacanti: Still down? Nice.

0:21:36.5 Jordan Syatt: Yeah down for sure. Yeah way down. My posting is down too as a result of it. Yeah, it’s good.

0:21:42.9 Mike Vacanti: Just from spending less time on the apps.

0:21:44.7 Jordan Syatt: Yeah. Because I would be on and let me make a story about this. Let me make a story about that. Yes, but it’s way less time. It’s still present, but I’m not… Now instead of being up at 2:00 scrolling. It’s it’s now I’m up at 1:00 playing chess.

0:22:00.7 Mike Vacanti: Just having that Queen fly around the board.

0:22:03.4 Jordan Syatt: Yeah, man.

0:22:04.0 Mike Vacanti: Just gets aggressive with that Queen. You feeling pretty confident?

0:22:08.1 Jordan Syatt: No.

0:22:09.2 Mike Vacanti: We haven’t played a little bit.

0:22:11.2 Jordan Syatt: I lost a game this morning that I was… I keep making this mistake of I Castle. So my King goes behind those three pawns, and I leave them…

0:22:20.7 Mike Vacanti: You get back-ranked.

0:22:21.7 Jordan Syatt: Yeah.

0:22:22.1 Mike Vacanti: Got to move one of those pawns.

0:22:23.9 Jordan Syatt: Yeah.

0:22:24.8 Mike Vacanti: You don’t want to spend a move on that though. You’re probably too aggressive.

0:22:26.5 Jordan Syatt: Exactly. That’s exactly right.

0:22:28.0 Mike Vacanti: Probably out there trying to get him.

0:22:29.5 Jordan Syatt: That’s exactly right.

0:22:31.2 Mike Vacanti: But overall I feel like your games getting better.

0:22:33.5 Jordan Syatt: Yeah, it is for sure. It’s massively improved.

0:22:36.3 Mike Vacanti: You’re not feeling confident yet though.

0:22:37.9 Jordan Syatt: Not at beating a 1400 ELO.

0:22:40.7 Mike Vacanti: I don’t think I’m actually 1400.

0:22:42.7 Jordan Syatt: And you’re like 1450.

0:22:45.5 Mike Vacanti: I’m definitely not. My actual rating is 1300 something and I don’t actually play people. I just play the bots. I haven’t really played in a couple years. So I’d be curious what I actually am.

0:22:57.0 Jordan Syatt: Okay.

0:22:57.6 Mike Vacanti: You’re not feeling confident though.

0:22:58.6 Jordan Syatt: No, I’m not.

0:23:00.6 Mike Vacanti: I think you should be.

0:23:00.7 Jordan Syatt: I think I shouldn’t be at all.

0:23:05.4 Mike Vacanti: This is real Dunning-Kruger because when you were 280 you had moments where you were positive. You were going to beat me that week.

0:23:11.6 Jordan Syatt: Yeah, part of that is appear strong when you’re weak, appear weak when you’re strong.

0:23:16.7 Mike Vacanti: Okay, you’re, what is it?

0:23:22.5 Jordan Syatt: Sun Tzu.

0:23:22.8 Mike Vacanti: Who’s the ‘The Art of War’? Yeah. I was going to say Mao. Yeah Sun Tzu.

0:23:25.2 Jordan Syatt: Mao. You’re really Maoing me.

0:23:29.4 Mike Vacanti: The art of war. Yeah, the art of war. The War of Art is Pressfield.

0:23:35.0 Jordan Syatt: Yeah. The Art of War.

0:23:36.2 Mike Vacanti: The Art of War. Yeah. Okay, so you are strong. Good.

0:23:39.1 Jordan Syatt: Or maybe I’m weak.

0:23:40.1 Mike Vacanti: I know you’re strong. I know you’re strong. I know you have some new moves in your arsenal. You’re probably doing puzzles over there with your paid chess.com subscription.

0:23:48.6 Jordan Syatt: No puzzles suck.

0:23:49.0 Mike Vacanti: You’re probably looking at game reviews probably.

0:23:50.9 Jordan Syatt: No, I’m not looking at… I’ve tried. I can’t. I just don’t get it.

0:23:55.7 Mike Vacanti: Okay. Appear weak when you’re strong. That’s good to know.

0:24:00.5 Jordan Syatt: Shouldn’t have given you that.

0:24:00.6 Mike Vacanti: Give it to our audience, Jordan.

0:24:02.0 Jordan Syatt: Want me to read these questions?

0:24:03.3 Mike Vacanti: Yeah.

0:24:04.0 Jordan Syatt: Doctor on a podcast said snacking on a banana equals snacking on a Snickers. True? I’m confused.

0:24:09.9 Mike Vacanti: No, that’s not true. Snacking on a banana is snacking on a banana and snacking on a Snickers is snacking on a Snickers. They are different in calories, macronutrients, micronutrients, fiber, food quality.

0:24:25.4 Jordan Syatt: Satiety, everything.

0:24:26.5 Mike Vacanti: Very different.

0:24:27.1 Jordan Syatt: Should I maintain a fast before I work out in the morning?

0:24:30.4 Mike Vacanti: What do you think about that?

0:24:35.0 Jordan Syatt: It’s really personal preference. That’s really what it boils down to. If you don’t feel good working out on a full stomach, then I wouldn’t eat. Just make sure you eat after, within a couple of hours. Get your protein in. Yeah, it’s 100% personal preference.

0:24:55.6 Mike Vacanti: Yeah. For people who don’t working out on a full stomach, even just one scoop of protein powder and five or six ounces of cold water before your workout is enough to be beneficial before strength training and not leave you feeling awful, usually. Some people really like the feeling of training fasted, and if so, go for it. But usually a small… And especially for people who work out super early in the morning, I understand not really wanting to eat and so if you don’t want to, don’t. But getting a little protein in and perhaps a little bit of carbs for most people leads to them feeling better during their workouts.

0:25:38.8 Jordan Syatt: And I don’t know why some people don’t eat, like have the protein shake, just sip on it during your workout.

0:25:44.3 Mike Vacanti: Yeah, that too.

0:25:44.9 Jordan Syatt: You can do that too. And have a banana. Sip on a protein shake with water, a whey protein shake. It goes down basically as easy as water. And have a banana if you want. You can do that while you work out. I used to eat in the gym. Whatever, it’s fine. That’s also an option.

0:26:06.3 Mike Vacanti: That is also an option. Honey is a good, like takes up no room in your stomach, takes no time to eat, and you can get 20 grams of carbs in one second if you want to do that.

0:26:18.5 Jordan Syatt: Delicious.

0:26:18.7 Mike Vacanti: Yeah. So I’ll do that if I… What it is for me with pre-workout nutrition is time until the workout. So if I’m in a hurry, then I’ll do something a little bit of protein powder and honey because I’m going to be training 20 minutes from then. If I have time to eat a meal and let it digest, great, then I’ll do that if I don’t have to work out for an hour and a half.

0:26:40.7 Jordan Syatt: Yeah, exactly.

0:26:42.3 Mike Vacanti: Cool.

0:26:43.1 Jordan Syatt: What is your most hated exercise but you do it because it works?

0:26:47.0 Mike Vacanti: I disagree with the question. I don’t think that you should be doing your least favorite exercise. I think there are adequate replacements for everything to the point where no one should do their… Look, there’s an argument to doing hard things is good for you, sure, but if you have a movement that you absolutely hate more than any other movement, I can almost guarantee I can find you a suitable replacement for that exercise.

0:27:14.7 Jordan Syatt: That’s a point. I hadn’t considered that. The question, you answered it as they asked it, which was what’s the most hated exercise. My brain went to type of exercise. So my brain went to like, for example, cardio. I don’t really enjoy it very much, but I do it because it’s so, so, so important regardless of whether it’s running on a treadmill or on a bike or elliptical, but I do it even though I don’t really enjoy it and I try and distract myself as much as possible through watching shows or YouTube or podcasts or whatever. I much more enjoy lifting and actually training progressive overload as opposed to just longer duration. Or actually, what I think I hate more is higher intensity cardio. Not even sprints. It’s probably more of that tempo style. I’m training right now to try and get my mile time a little bit faster and I hate it. I hate that a little bit longer duration but higher intensity. So a seven to nine minute run that is more challenging. I hate it, but I also do it because it is very beneficial.

0:28:29.0 Mike Vacanti: Why do you want to improve your mile time?

0:28:30.4 Jordan Syatt: We have to have… And I already got it, but we have to run a mile in under 10 minutes for this qualification to be part of this program. I’m fine. I’m well under… Well, well, well, well under…

0:28:47.6 Mike Vacanti: You also just wanted to be impressive in the group, I’m sure.

0:28:49.5 Jordan Syatt: Yeah, I just want to be like finish several minutes ahead of everybody.

0:28:55.0 Mike Vacanti: Was there any part of you that specifically wanted to finish several minutes ahead of that other guy who thought he knew a lot about fitness?

0:29:01.7 Jordan Syatt: I know I’m going to finish several minutes ahead him. I know. So yeah, but of course.

0:29:06.5 Mike Vacanti: He was a big carnivore?

0:29:08.5 Jordan Syatt: No, he’s this huge anti-anything processed, seed oils, anything chemical, everything.

0:29:20.2 Mike Vacanti: He’s a natural guy.

0:29:20.7 Jordan Syatt: Very organic. He’s spewing all this incorrect information in the group text and I’m just losing my shit.

0:29:27.6 Mike Vacanti: Mercola 2014 kind of guy?

0:29:29.9 Jordan Syatt: Yeah. That’s exactly right. Yeah. And he does the thing where he’s like, “My family member is a nutritionist.” I’m like, “Ugh.” Dude, I hate that. I had a buddy who… I remember I was 18, 19, and I had a buddy who was like, “My dad’s a doctor.” I’m like, “You’re not a fucking doctor, Sam.”

0:29:49.7 Mike Vacanti: Not to mention, just because your dad’s a doctor what does that tell us about what he knows about nutrition?

0:29:56.5 Jordan Syatt: Yeah, exactly. What weight of a weighted vest for walking do you recommend?

0:30:02.3 Mike Vacanti: What weight of a weighted vest do you recommend, Jordan?

0:30:04.5 Jordan Syatt: Well, number one, if you’re already very overweight, I don’t recommend it. You have a built-in one right now, so I would get at least relatively lean before you start wearing one. I would say, for men, I would get to at least 18% body fat, and for women, 25% body fat before you decide to start wearing one. And then once you wear it, I would say you don’t need more than 10% of your body weight, and that’s plenty.

0:30:35.1 Mike Vacanti: Nice. Are there any instances where you would use more than that?

0:30:41.4 Jordan Syatt: Yeah, if you’re firefighter, EMT, nurse, police officer, military.

0:30:50.5 Mike Vacanti: Good. Anything else other than if it benefits you in your occupation?

0:30:54.6 Jordan Syatt: If you are competing in rucking, and you’ve got to carry a 50-pound vest, then that’s your competition.

0:31:04.7 Mike Vacanti: What if you’re just the kind of guy or gal who likes to put 90 pounds on your back and go up a hill?

0:31:10.7 Jordan Syatt: Go for it. If you love it, great. Go for it. Do stomach vacuums make your waist smaller?

0:31:17.3 Mike Vacanti: What do the science people think of stomach vacuums?

0:31:20.7 Jordan Syatt: There’s different science people. So there are some science people…

0:31:24.0 Mike Vacanti: The line of pull science people.

0:31:27.2 Jordan Syatt: I don’t think they’re the biggest fan of them, typically. I think that they’re like, it’s a waste of time. Whereas then you have… I know a lot of the physical therapists who are really… There are some physical therapists who love it. They’re like, this is really good for training the transverse abdominis, and it’s a great tool. Then you also have a lot of the yogis and the yoga and breathing people who are like, it’s a great exercise. Then you have… I think this crosses over, but there’s a lot of even martial artists who are big fans. I think it stems from the yoga stuff, like Hicks and Gracie. They love stomach vacuums and breathing exercises for the spiritual side of it. So less of a core strength stuff. The bodybuilding community talks about it from an Arnold perspective, from a posing perspective. But the more line of pull bodybuilding community is like, it’s not actually progressively overloading or training anything. So you have all different beliefs across the “science-based spectrum”.

0:32:31.5 Mike Vacanti: And a lot of what you just… Hicks and Gracie, Connor in 2014, yogis, those are kind of the opposite of the science people. So it’s almost like the more science-y you get, the less you like vacuums.

0:32:46.3 Jordan Syatt: Unless you’re in that physical therapy world, which is they’re really trying to train the transverse abdominis. Because I’ve worked with some physical therapists who are really big on that. So it depends where in that science-based world you fall.

0:33:00.6 Mike Vacanti: And just what you’re trying to do. If you’re trying to build muscle or get isometric strength.

0:33:05.8 Jordan Syatt: Get rid of back pain type thing. Yeah. Can a relationship be successful with a large age gap? He’s 25 and I’m 33. I don’t even feel that’s a big age gap.

0:33:16.4 Mike Vacanti: It is when the man is younger.

0:33:18.7 Jordan Syatt: What if it was reversed?

0:33:19.8 Mike Vacanti: Yeah, I don’t know if it’s large. Yeah, it’s well above average. It’s above average age gap.

0:33:25.6 Jordan Syatt: The average age gap in heterosexual marriages in the US is about 2.2 to 2.5 years with the husband typically being older. Globally, the age is slightly larger at around 4.2 years. This varies significantly by region with larger gaps in Sub-Saharan Africa and narrower gaps in places like North America and Europe. That makes all the sense in the world.

0:33:49.6 Mike Vacanti: What I would say to this individual is just to make sure that you are on the same page with this person in terms of wanting kids. And if you as the woman don’t want kids, then I see less of an issue with the age gap. If you do, then I just know a lot of immature 25-year-old dudes who aren’t ready to settle down and commit and start a family. And at 33, I know rah-rah culture isn’t going to tell you this, but it would be a good idea to pay attention to your fertility and plan out the next few years in terms of wanting to start a family.

0:34:39.3 Jordan Syatt: Yeah, make sure you’re on the same page because a 25-year-old dude has way more time than a 33-year-old woman.

0:34:46.9 Mike Vacanti: Yeah.

0:34:47.5 Jordan Syatt: Yeah. And he might not be taking it as seriously as you are. So just make sure you’re on the same page.

0:34:52.6 Mike Vacanti: Yeah.

0:34:55.3 Jordan Syatt: I understand a four pound weight increase overnight isn’t fat, why does it last for weeks?

0:35:00.7 Mike Vacanti: So if you are weighing 152 pounds consistently for a month, and then overnight you jump up to 156.5, and then it lasts for weeks? That’s very uncommon in my experience.

0:35:22.2 Jordan Syatt: It’s super uncommon, and I would imagine that, let’s just take your example and say that… Let’s just say that this is what the person said. Actually, not what the person said, let’s just say the person said I had a four pound increase overnight. I would imagine they probably took their low, like a random low, and then their weight spiked up from that low, and what the hell? It’s like well that might have just been lower than usual, and you’re probably closer to your actual weight now. Maybe you were a little bit dehydrated, who knows? There are a number of reasons that could have caused that weight to go low. I think it’s more you had an odd whoosh or an odd low, and you went back up to your normal weight as opposed to… Because that’s what will happen, people will get to a low and be like, “All right, this is what I am now.” It’s like nope, you probably went up more towards what your norm is.

0:36:14.2 Mike Vacanti: Yeah, especially… Yes. That’s probably what’s happening here, especially if they maintain that new higher weight for a number of weeks. If you just had one crazy night and overate a lot and had a lot more carbs than normal and maybe more salt than normal and woke up four to five pounds heavier the next day, usually when you bring your calories back in range and your carbs back in range, the scale is going to come back down within a number of days at least a few pounds.

0:36:46.0 Jordan Syatt: Yeah. Any suggestions for turkey neck?

0:36:48.0 Mike Vacanti: I don’t know what that is.

0:36:48.8 Jordan Syatt: You know what I think it is looking at it? Because she’s lost a lot of weight. She included the before and the current.

0:36:56.1 Mike Vacanti: Oh, let’s go.

0:36:57.2 Jordan Syatt: She lost a lot of weight. You can see, look.

0:37:01.2 Mike Vacanti: Amazing.

0:37:01.9 Jordan Syatt: She’s lost a ton of weight, and I think that what’s happening is she has some extra skin on her neck that is a little bit folding right around the throat that can potentially resemble that turkey skin on the neck. Do you know what I mean? I think that’s what she’s asking about, which is essentially asking how do you handle loose skin, which is… You know what I would say? There are a lot of people on YouTube who’ve lost a lot of weight who discuss their issues with excess skin. Some people get surgery. Some people don’t get surgery. Maybe watching what some of those people have been through and hearing why they did or did not decide to get surgery to handle it. Some people choose not to. They don’t want to go under the knife to appear a certain way visually to others, and other people are like, “I just feel more confident with it.” See what you resonate with more might be a good strategy for you because I don’t think there’s a definitive right or wrong way about it.

0:38:04.8 Jordan Syatt: But in terms of dealing with loose skin, there’s really no way to deal with it outside of… Especially in the neck. Loose skin, arms and stuff, yeah, you can build muscle and all that, but the front of your neck… You could build muscle on the side of your neck and even in the back of your neck, but on the front of your neck, that skin, you’re not really going to be able to build enough muscle there to cause much of a difference. And from my discussions with dermatologists, there’s really not much you can do. The products that say they’re going to tighten your skin are not really going to do that, especially from… What?

0:38:35.8 Mike Vacanti: Jordan’s a big dermatologist guy.

0:38:37.7 Jordan Syatt: I love going… I’m having my dermatologist come on the podcast soon.

0:38:41.1 Mike Vacanti: Nice.

0:38:41.8 Jordan Syatt: Yeah. Listen, the only actual thing that you could do is potentially some type of a cosmetic surgery, which could be great, could not be great. The only one who can decide is you.

0:38:54.5 Mike Vacanti: Looking at the YouTubers who have lost a lot of weight and how they dealt with loose skin is really good advice by you. That’s a good idea. And congrats on that weight loss.

0:39:07.0 Jordan Syatt: Yeah, you’re killing it.

0:39:08.7 Mike Vacanti: That’s really, really impressive, yeah.

0:39:09.0 Jordan Syatt: Do we have to take rest days? Goggins didn’t. The body can handle more than we think. You should Google search Goggins’ feet and his knee problems. And also, by the way, that’s not me saying you need to take rest days. I think you can redefine what a rest day looks like or even what a training day looks like. A training day doesn’t have to be insanely intense. Goggins, his entire brand and personality is go hard, go as hard as you can. And I think there’s a benefit to it, and there’s knowing that your body can handle much more than your brain often thinks. But also, let’s be aware of his serious bone-on-bone knee issues. Go Google search his feet and tell me if that’s what you want. And understand that a training day can be doing mobility. A training day can be going for a walk outside, and that could be your training day or rest day. You can do… You should move every day. There should be movement every single day. I think a lot of people take a rest day too literally, and so I just have to lay on the couch the whole day. No, you can move. You can sweat. You can mobilize. You can train, but it doesn’t have to be go as hard as you can every day because there are negative repercussions for going as hard as you can every single day.

0:40:25.8 Mike Vacanti: Well said. Yeah. Your need for rest days or low-intensity days are going to be driven by how intense your training days are and what you’re doing for workouts. What are the duration of your workouts? How close to failure are you taking sets? What type of training are you doing? I’m rereading Dopamine Nation, and I’m…

0:40:49.4 Jordan Syatt: Audio?

0:40:51.2 Mike Vacanti: Yeah, I’m listening to him. Yeah, sorry, I should have… That’s good job. I’m listening to Dopamine Nation and there’s a chapter on leaning into pain rather than pursuing pleasure, which is essentially on that pleasure, pain, balance. Because we always want to get to homeostasis, the way that we can get pleasure is by doing something pleasurable, which then the result of that is going to be a time period of pain or you lean into something painful and as a result you end up with a certain time period of feeling good as a result of your body getting back to homeostasis. However, there is a… I’m trying to remember what exactly she said. Basically, there’s an amount of pain that is optimal for this and that you can take it too far and become addicted to the pain and pursue too much pain.

0:41:55.2 Mike Vacanti: And there are negative repercussions from spending too much time on the pain side/also pursuing too high a level of pain. And when she was making this point, my mind went straight to Goggins, which is, leaning into the hard thing in life is a really good idea, especially with how much impulsive pleasure we all have available to us 24/7 in modern society. However, going too far on the pain side can be a problem. And I think that’s… I don’t want to… He wrote about it in his book, but like the childhood trauma that has led him to a lot of his behaviors kind of makes sense. You can take pain too far. It’s a good idea, but you can take it too far.

0:42:42.5 Jordan Syatt: Yeah, great point. Did you read his book?

0:42:45.7 Mike Vacanti: I listened to his first… At least part of his first one, maybe five, six years ago.

0:42:52.6 Jordan Syatt: Was it good?

0:42:54.4 Mike Vacanti: Yeah, it was… He had a rough child… He had a rough childhood.

0:42:58.9 Jordan Syatt: I didn’t know that, makes sense.

0:43:01.3 Mike Vacanti: Yeah.

0:43:01.9 Jordan Syatt: What brand of creatine do you recommend? Does it matter age/gender? I’m a 45 plus woman.

0:43:07.0 Mike Vacanti: I would go for the cheapest creatine monohydrate option.

0:43:09.8 Jordan Syatt: No, it does not matter. Age, gender.

0:43:12.1 Mike Vacanti: No. And there’s no benefit to, like, this fancy creatine is going to be way better for you.

0:43:19.5 Jordan Syatt: The only benefit I would say micronized as opposed to monohydrate is some people get stomach discomfort with monohydrate. Some people get like a… They just feel a bit queasy with it. And micronized is apparently a little bit easier on the stomach, which it is more expensive, but you don’t get better results. It’s just you might not feel as queasy or something.

0:43:40.2 Mike Vacanti: Do you get queasy in life? Not just from creatine.

0:43:45.0 Jordan Syatt: Sometimes I’ll get nauseous if I’m sick or something, but, no, I’m not… Usually I feel like if people say they get queasy from something outside of being sick, it’s because they’re nervous or anxious, and you just get this pit in their stomach where they feel like they’re gonna throw up. No, I don’t get that.

0:44:02.1 Mike Vacanti: Would you get that before a jiu-jitsu match?

0:44:04.6 Jordan Syatt: I wouldn’t get nauseous. I would get nervous. My heart rate goes up. I get, like fearful. But I don’t get nauseous when I’m fearful.

0:44:22.2 Mike Vacanti: Cool.

0:44:22.6 Jordan Syatt: And that’s when I would try to appear weak. I’ll tell my opponent… I would do this all the time. I’d tell my opponent, be like, “I’m so nervous.”

0:44:30.0 Mike Vacanti: The Art of War. Jordan’s really just out there, sun zooming us all.

0:44:34.7 Jordan Syatt: A lot of the jiu-jitsu guys really hate that. Because I’ll try and make friends with the person before I fight them, and a lot of them hate that. They get really upset. “I don’t want to be friends with you. I’m about to fight you.” But I try and I try and become friendly with them before we fight. It changes the whole mindset of the match. They get really upset about it.

0:44:58.1 Mike Vacanti: It’s on another level.

0:45:00.2 Jordan Syatt: I’ll be like, “Hey, how’s it going? ” “Yeah. I’m so nervous, man.” “Do you live near here? Married? You have kids? “

0:45:04.9 Mike Vacanti: They’ll be like, shut… I’m getting annoyed right now. “Hey man, don’t talk to me, okay? “

0:45:09.3 Jordan Syatt: You know what, that’s actually really… You’re gonna laugh where I’m about to take this.

0:45:14.3 Mike Vacanti: So in 1947, when they redrew the lines.

0:45:20.2 Jordan Syatt: No, because I’ve been reading this or listening to this great book, and he is citing data on the statistics from all these different wars, pre and post more modern training for soldiers. And in World War, citing state data from World War I, World War II, the number of soldiers who actually fired their weapons. So you had soldiers who were in combat, but they might not have fired their weapon. And it was actually a shockingly low number of soldiers. It was 15% to 20% of soldiers actually fired their weapons at certain points. And a lot of that can be attributed to training, whether something happened, boom, fear hits, they don’t fire their weapon. So the majority of the killing was done by a minority. It’s sort of that Pareto principle. And there was even Hitler. There’s a very famous story where after a huge battle in World War I, Hitler was in the middle of the no man’s land, and an American soldier, either American or British, literally had Hitler in his sights. And he was just standing there. They were just looking at each other in the middle of no man’s land. And the soldier, I think he was American, might not have been, either way, just lowers his rifle and lets Hitler walk away. It’s one of the greatest what-ifs of history.

0:46:52.9 Mike Vacanti: Remember you telling me about this.

0:46:55.5 Jordan Syatt: But I think a lot of it was because in that very close warfare, it’s more humanizing. That very close face-to-face warfare, it’s you see them, you hear them, you smell them. It’s a real human as opposed to a lot of that longer range warfare or even technological warfare. It’s much easier when there’s no connection to the person whatsoever. Yeah, it’s interesting. When you get to know someone, it’s much harder to be aggressive towards them. Saw someone doing a 72-hour fast to induce autophagy. What are your thoughts?

0:47:40.3 Mike Vacanti: Autophagy. You know what? No, I’m actually interested in this one because that was a real thing in what, 2018 maybe?

0:47:52.3 Jordan Syatt: Yeah, probably 2018 to 2022, that range.

0:47:55.6 Mike Vacanti: No, it was before 2022 when everyone was like, here’s this paper, this paper, this paper, like calorie deficit compared to fasting leads to equal autophagy over this time period. Is that right? I know that being in a deficit leads to autophagy. Is it correct that it leads to the same amount?

0:48:20.9 Jordan Syatt: From what I’ve seen, from what Lane Norton talks about and all that, it leads to the net amount. What I would imagine is let’s say you’re adding in, let’s call it a fasting day a week and then you’re still in this… But then you don’t binge afterwards and then you get right back into your nutrition and you’re dialed.

0:48:37.7 Mike Vacanti: You’re in a bigger deficit.

0:48:39.0 Jordan Syatt: You would have more net autophagy because you’re in a bigger deficit. But if the deficit is equal, I would imagine that autophagy is equal.

0:48:45.8 Mike Vacanti: Yeah, that’s interesting. I do wonder if like, let’s say, how do we make this math nice? Let’s say five weeks and someone does a seven-day fast and then eats at maintenance for four weeks compared to someone who eats in a 500 calorie per day deficit. And this is assuming that they’re a 2,500 calorie maintenance. I would have to brush up on it because I remember it the same way that you’re explaining it.

0:49:21.9 Jordan Syatt: Yeah. Can you have success on a fitness journey without a wearable tracker like watch or ring? Fitness watches and rings are so new. So your question is based on the presumption that no one succeeded before watches and rings, these wearables and trackers existed. For all of history, we haven’t had these things. It’s only in the last, I don’t know, 10 years that legit watches and the ring is within five years or something. It’s these things… Of course, you can have incredible success with it. The vast majority of people who’ve had incredible success don’t wear heart rate monitors, haven’t worn them. They haven’t worn these watches that track your sleep or track your HRV. Like, of course, of course.

0:50:16.9 Mike Vacanti: Yeah. Spot on.

0:50:20.4 Jordan Syatt: How much do you miss Boston?

0:50:21.9 Mike Vacanti: How much do you miss Boston, Jordan?

0:50:23.6 Jordan Syatt: I don’t.

0:50:24.1 Mike Vacanti: Shoveling? You don’t miss shoveling?

0:50:25.9 Jordan Syatt: Of all of the things that I could miss, that would absolutely not be on my list of things that I miss. Because I shoveled to cut weight. So I would get all dressed up and I would go out there at 10:00 PM, 11:00 PM, 12:00 AM, and I would shovel, shovel, shovel, shovel, shovel, and I’d lose five pounds, six pounds for wrestling. So no, I don’t miss shoveling whatsoever. I don’t miss the cold. I miss the people. I miss the energy of… I miss the communication style of the Northeast. The communication style, the people giving each other shit. Yeah. I like the screwing with each other and I don’t know, I like that funny, more direct, no BS style of communication. Whereas in the South, it’s even the insults are kind or they’ll all bless your heart. It’s basically saying you’re an idiot. But we really love where we are right now.

0:51:41.3 Mike Vacanti: Yeah. Final note, re-shoveling. For the first time in my life, I shoveled left-handed.

0:51:48.2 Jordan Syatt: Oh, wow.

0:51:48.9 Mike Vacanti: Which, with most things I’m thinking about asymmetries and wanting to feel good. If I’m carrying a bag in one hand, I’ll switch it to the other hand halfway through at the airport, that kind of thing. Shoveling always felt like hockey to me.

0:52:06.1 Jordan Syatt: That make sense.

0:52:06.1 Mike Vacanti: Which is like you’re never going to switch. And it was extremely awkward for a minute or two. And then I really got the hang of it and it felt great. Yeah. There’s something there.

0:52:20.0 Jordan Syatt: That’s good. Yeah, that’s good.

0:52:22.2 Mike Vacanti: Yeah.

0:52:22.7 Jordan Syatt: Were you usually right hand down, left hand up, or left hand down, right hand?

0:52:27.0 Mike Vacanti: Right hand down, yeah.

0:52:28.3 Jordan Syatt: Yeah.

0:52:29.0 Mike Vacanti: Good episode. Weekly uploads. Thank you very much for listening. Have an amazing week. And we will see you very soon.

0:52:37.2 Jordan Syatt: See ya.