Episode 283: Goodbye, Podcast World

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

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

0:00:13.0 Mike Vacanti: We have a big announcement today.

0:00:14.6 Jordan Syatt: Huge announcement. Huge.

0:00:16.0 Mike Vacanti: The biggest. The biggest announcement.

0:00:16.7 Jordan Syatt: The biggest announcement.

0:00:18.2 Mike Vacanti: It’s actually not that big of an announcement, but it’s pretty big.

0:00:20.9 Jordan Syatt: It’s pretty… It’s pretty big. Pretty big.

[laughter]

0:00:22.2 Mike Vacanti: It’s relevant for the podcast, that’s for certain.

0:00:26.8 Jordan Syatt: People are not gonna be happy about it. That’s for sure.

0:00:28.8 Mike Vacanti: They should be thrilled about it.

0:00:30.1 Jordan Syatt: They’re not gonna be.

0:00:31.0 Mike Vacanti: Well, for the next six months, Jordan and I have decided if you’re in the mentorship, you know this, we always talk about testing different concepts in your business. For the next six months, Jordan and I are gonna be, instead of weekly episodes, we’re gonna do one high quality episode per month of the podcast. And there are many reasons that we wanna test this. We’re actually gonna get into all of them because this is how to become a personal trainer. And part of that is growing your online business. And so we’re building in public, you could say.

0:01:06.0 Jordan Syatt: Yeah.

0:01:06.1 Mike Vacanti: You want me to start?

0:01:06.3 Jordan Syatt: Dude, if you wanna go off, you can go off. If you want me to start, it’s up to you.

0:01:10.5 Mike Vacanti: I’m a P, so whatever you wanna do. I’m an ESTP, okay?

0:01:14.5 Jordan Syatt: I’ll say, I’ll say… Hmm. Here’s where I’ll begin, in the… When we first started the podcast, if you listen from the very beginning, we would do these longer, plan… Very highly planned out episodes where we’d have a specific topic and really go in depth on one specific topic. And that’s how we really started to build it. And then from there, it got more into being a little bit of this, a little bit of that, shooting the shit, having fun, and then also some helpful stuff along the way. And what we wanna do is we want to spend more time going in depth on individual topics again. Obviously, still having fun shooting the shit, but right now, I think especially with the weeklies, it’s very difficult to sort of like find the time to plan out a really long in-depth episode. So this way, we’re gonna use that time, obviously, number one, for the mentorship, and number two is instead of being on here every week, I’ve got three kids, Mike has one, whatever, now we’re gonna have a little bit of extra time where we can plan ahead for that one big monthly episode to hopefully bring you a great episode. I’m not gonna say there aren’t gonna be some episodes where, like, yep, we’re just jumping on and shooting the shit, but by and large, we wanna make every episode a fucking banger that’s just filled with a lot of information to help you, whether it’s with business growth, with coaching, psychology, nutrition, training, whatever it is, that’s just gonna be much more in depth on individual topics.

0:02:57.6 Mike Vacanti: Extremely well said. That’s exactly what we’re doing. And so like I said, you should be excited about this because these are gonna be some bangers coming your way. A few other relevant pieces of information, we are gonna be uploading clips to this channel on weeks where we’re not uploading a podcast, so…

0:03:18.7 Jordan Syatt: The YouTube channel. Those who are watching on YouTube, yeah.

0:03:20.8 Mike Vacanti: Yes, thank you. That are essentially the best parts of previous episodes. So you’ll be able to see those. We’re also playing with ads. You may or may not have gotten some of Jordan’s Inner Circle advertisements on Instagram over the last month or two here.

0:03:44.3 Jordan Syatt: Probably seen a lot of them. [laughter] You’ve probably… If they’re working well, you’ve probably seen a lot of them.

0:03:49.9 Mike Vacanti: Have you had people tell you they’re getting a lot of your ads?

0:03:52.1 Jordan Syatt: Yeah, I’ve had a lot of people messaging me be like, “Hey, is this your ad?” I’m like, “Yeah, that’s me on it.” Yeah.

0:03:58.9 Mike Vacanti: “Is this someone scamming me, trying to be…” [laughter] I mean, yeah. And like Jordan said, life has gotten busy. Candidly, three years ago, two years ago even, just taking a reel that is a random 30 seconds or 45 seconds from the podcast and uploading it to Instagram, to anywhere, YouTube Shorts, performed a lot better than it does now. And so part of the reason for higher volume weekly episodes that we’ve continued with… Because we didn’t always do weeklies, if you remember the beginning, we…

[overlapping conversation]

0:04:36.9 Jordan Syatt: Oh yeah, that’s true. I forgot about that.

0:04:39.1 Mike Vacanti: Yeah, weeklies have only been the last couple of years, three years maybe.

0:04:42.2 Jordan Syatt: That’s so true.

0:04:43.7 Mike Vacanti: It’s just become our norm.

0:04:44.9 Jordan Syatt: It used to be like one or two a month.

0:04:47.3 Mike Vacanti: Yeah, and we were very hit and miss. There was time off. But the short form social media is so much more competitive now that we want to be smart about how we’re allocating our time and resources. And the proof is in the pudding in terms of if we want to succeed on short form, which I don’t know that we do, right? We’re happy with how the business is going, this is for fun. We would have to make dedicated short form content rather than just grabbing a 40 second clip. Now, does that mean you shouldn’t upload clips from a podcast or a longer form video to reels? No, you absolutely can. But our strategy of, let’s get four to seven per episode and upload them every single day, has waned over time just with the changes in the landscape of social media, short form specifically.

0:05:41.1 Jordan Syatt: There’s also a difference between an in-person podcast where you’re in a studio and sharing clips of that versus sharing clips of people on a computer screen. It’s just, the visual aspect does make a big difference. And very rarely will you find a clip of two people on their computer screen going… Really generating more business for people. It’s more the podcast clips that do the best are when you have an in-person studio and two people talking to each other.

0:06:10.0 Mike Vacanti: And further, a podcast studio, two people talking to each other, and a well-thought-out, planned episode where…

0:06:16.2 Jordan Syatt: Yes, correct.

0:06:16.3 Mike Vacanti: The content can make good short-form. When Jordan and I are on here and I’m talking about who knows what that just happened in the workout that I came out of, an unplanned episode rarely leads to amazing short-form content on top of…

[overlapping conversation]

0:06:31.0 Jordan Syatt: It’s really good for building depth with the people who already listen to you in that content. But then finding new people on short-form is, it’s not the greatest strategy realistically.

0:06:43.3 Mike Vacanti: Yeah. Yeah. So that’s where we’re at. It’s a six-month trial, August through January, I guess. Is that right? And we’re excited about it.

0:06:55.2 Jordan Syatt: And if you wanna see us more, you should come join the mentorship, because that’s where you see us every week.

0:07:00.0 Mike Vacanti: The weekly Q&As are still locked and loaded in the mentorship. Yeah, I’m really happy with how that’s going.

0:07:06.7 Jordan Syatt: That’s it.

0:07:07.2 Mike Vacanti: I also said at one point, this is maybe a year ago, I said if we ever dip back into Jordan’s Instagram Q&A for podcast content, we’re in trouble. [laughter] And last week, after I don’t even know how many topic…

0:07:20.7 Jordan Syatt: It’s been like a year.

0:07:23.7 Mike Vacanti: Yeah, but no, no, but…

0:07:25.5 Jordan Syatt: Oh, the S tier.

0:07:26.6 Mike Vacanti: Of like the top 20… Yeah, of those, I was like, Jordan, pull up your Instagram Q&A. And that was a sign. It’s like, alright, we’re gonna… It’s… Yeah.

0:07:34.5 Jordan Syatt: We’re gonna scale back but scale up.

0:07:38.4 Mike Vacanti: Yeah, we don’t need to make this a bigger deal than it is. This is how the podcast began, was a little more sporadic and a little more planned out and more in-depth, more evergreen, more… Honestly, we’re still gonna have fun. So if you’re not a personal trainer, if you just like fitness, if you just like one of us or both of us or whatever, you’re still gonna enjoy the episodes. But if you are trying to build your business, trying to become a better coach, you’re going to get more out of the podcast episodes. So get excited. If you’re not on our email list, join the email list, because we’re gonna do a better job of emailing out episodes and perhaps even some dedicated content for the email list. And I think that’s all I have for announcements.

0:08:15.3 Jordan Syatt: Same.

0:08:17.1 Mike Vacanti: Brother, have you had, I’ll have David throw it on the screen, have you had the Dannon Light and Fit strawberry cheesecake yogurts that are 12 protein, nine carbs, zero fat per serving?

0:08:30.5 Jordan Syatt: No. Is it amazing?

0:08:32.3 Mike Vacanti: Unbelievable.

0:08:35.4 Jordan Syatt: Really?

0:08:35.5 Mike Vacanti: Unbelievable. It is… Anyone who is trying to lose fat, this is your new dessert.

0:08:41.1 Jordan Syatt: Do you have three of them?

0:08:42.1 Mike Vacanti: Well, if I’m trying to have it for a meal or a snack…

0:08:45.4 Jordan Syatt: Well, I mean, just to get enough protein.

0:08:47.1 Mike Vacanti: Well, normally a dessert has zero protein. [laughter] So the idea is they ate protein in their meal. I hope they did. If they had zero protein in their meal, which is… I don’t know what kind of deficit you’re running, but if that’s what you did, then, yeah, maybe have two for your dessert. I don’t know if we need three.

0:09:06.4 Jordan Syatt: Got it.

0:09:06.5 Mike Vacanti: Jordan became the protein synthesis king. We switched. I’m training for health now, and Jordan is an MPS guy. He’s like, 24 grams? Not gonna cut it. Give me 36, maybe a little dextrose on top, too. Get that little extra boost, little extra glycogen.

0:09:25.5 Jordan Syatt: Put some creatine in it.

0:09:26.7 Mike Vacanti: Well, that we should be doing anyway.

0:09:28.5 Jordan Syatt: Yeah. Put some beta-alanine in it.

0:09:32.7 Mike Vacanti: You went the other way on creatine, right? You’re not taking creatine?

0:09:35.0 Jordan Syatt: No, I’m not taking creatine. I occasionally take it. If I’ve got it right in front of my face, I’ll take it. Right now, I haven’t been taking it recently.

0:09:42.1 Mike Vacanti: It became too popular and you were like, this is stupid.

0:09:45.0 Jordan Syatt: That’s literally exactly… I was like, I’m done. I’m done with creatine. Everyone’s making content, everyone’s saying you have to take it, I’m done. This is annoying.

0:09:52.8 Mike Vacanti: Yeah. Even though it was the ultimate staple and the most relied upon, safest, most highly researched, textbook supplement from the ’90s, I guess. Definitely into the 2000s.

0:10:10.7 Jordan Syatt: Yeah. I took it for years and then it just got too popular, I was like, alright.

0:10:14.9 Mike Vacanti: Contrarian.

0:10:17.5 Jordan Syatt: Too many extraordinary claims around… Yeah. Really hyper-sensationalism around it.

0:10:26.4 Mike Vacanti: Take five grams a day for strength and muscle. But don’t think that you’re gonna… It’s a nootropic or your brain is gonna be functioning at some higher level because you took 20 grams a day.

0:10:37.9 Jordan Syatt: I just see people… Now, there are people like, “I take 20 grams a day.” I’m like, you’re crazy. [laughter] What are you doing?

0:10:46.5 Mike Vacanti: I think that’s for the brain benefits, right?

0:10:48.5 Jordan Syatt: Yeah, that’s what they say.

0:10:49.8 Mike Vacanti: Yeah. Which there is research that those exist acutely. So if you pull an all nighter, which, newsflash, just don’t pull an all nighter, but if you do, supposedly based on this research, if you take 20 grams of creatine or a very high dose, you perform better on work tasks or brain puzzles. [laughter] I don’t do brain puzzles, so I don’t know if I need to be taking 20 plus grams. For strength and muscle, though, let’s get you back on it.

0:11:21.1 Jordan Syatt: I’m sort of… Wow, this is gonna be a transition into your new health pursuit. I’m sort of good on that.

0:11:29.2 Mike Vacanti: Oh, you have enough strength and muscle. Yeah.

0:11:30.6 Jordan Syatt: Yeah.

0:11:31.9 Mike Vacanti: No…

0:11:32.3 Jordan Syatt: Do you wanna fill everybody in?

0:11:33.7 Mike Vacanti: No.

0:11:35.1 Jordan Syatt: No? Oh, okay.

0:11:36.1 Mike Vacanti: No. I mean, now that you said it, and I feel like we already are dropping to once a month, we can’t throw a teaser out there like that. I’m just slightly shifting my training focus to more health and less hypertrophy training. That’s it.

0:11:56.4 Jordan Syatt: That’s a very, very…

0:11:58.3 Mike Vacanti: It’s a more mild version than what I gave Jordan.

[overlapping conversation]

0:12:00.1 Jordan Syatt: Tame version of what happened the other day.

[laughter]

0:12:04.1 Mike Vacanti: Well, I was being very animated with Jordan on a phone call and telling him that when you are in the gym and sometimes there’s two or three mirrors at different angles, you can end up seeing your back. And I caught a glimpse of my back that essentially looked like…

0:12:20.3 Jordan Syatt: A gorilla.

0:12:21.1 Mike Vacanti: Yeah. [laughter] Like gargantuan. Like lats, rear delts, just everything. Rhomboids popping through the white, plain white T-shirt. And I thought, I have enough muscle. Like, what am I doing this for? Who am I doing this for? What is this… Is… Would gaining more muscle be beneficial for my health? And when the answer was no, when I’m not quite doing as good a job as I could with cardiovascular, like I haven’t done any zone five training in probably months. I just, I could be doing better on health stuff, and it’s more important long run. So just a slight shift in focus, we’ll call it.

0:13:09.7 Jordan Syatt: I like it.

0:13:10.4 Mike Vacanti: Moderate shift in focus.

0:13:12.6 Jordan Syatt: Joel Jamieson was just here, and we were talking about cardio, and…

0:13:16.5 Mike Vacanti: How’d that pod go?

0:13:17.1 Jordan Syatt: It was good. I mean, he’s brilliant, but he has an interesting way of… He has his own product for it. It’s called Morpheus. But how there’s that five-zone or six-zone cardio system that the vast majority of people subscribe to. And I think for the average person, even for coaches, a lot of coaches don’t understand it. So for the average person, it’s a lot. Zone one through five or zone one through six, it’s a lot to understand, and it’s different energy systems and I think can be complex. He’s done, quite frankly, a brilliant job of breaking it down into three different zones. And what’s cool about Morpheus… I’m gonna try it out, I haven’t tried it out yet. But what’s cool is basically he’ll tell you, or the app and the program will tell you, it’s like, this is how many minutes you need in each zone ones… Or essentially, he’s labeled them different colors, like green, blue, red, whatever. He’s like, “You need this many minutes per week in each one.” And every day, when you wake up, based on your HRV, sleep scores, et cetera, it’ll tell you like, “Hey, you might wanna spend this many minutes in this today.” And that’s it. And it’s just super simple. It’s a really, I thought it was a brilliant way to make it much more accessible to the average person, even though he also does work with a lot of high-level athletes. Just makes it very simple, which I thought was really cool.

0:14:40.1 Mike Vacanti: What… How do they correlate to, like, zone five being the most intense, zone two, which everyone knows? Like, how does his one, two, three correlate to one, two, three, four, five?

0:14:50.6 Jordan Syatt: I haven’t dug into it yet. I haven’t tried it. He said they’re gonna do a big app update, so he’s like, don’t start it for another week or so. So I’ll hopefully start it by the end of this week. He showed the app to me on his phone, and it looks just like the ranges are bigger. The heart rate ranges are not as small. Because in the five-zone or six-zone system, the heart rate zones are smaller.

0:15:15.0 Mike Vacanti: Yeah.

0:15:15.5 Jordan Syatt: Whereas in the three-zone system, they extend a little bit further out, which also makes sense because there’s carryover between each system, so.

0:15:23.5 Mike Vacanti: Right. So his two is still two in terms of, like, talk test or other…

0:15:28.5 Jordan Syatt: Yeah. He loves the talk test. Yeah.

0:15:29.7 Mike Vacanti: Okay.

0:15:30.0 Jordan Syatt: Exactly.

0:15:31.3 Mike Vacanti: All right. So he basically has, like, walking, like a slow walk, and then zone two cardio, and then high-intensity cardio.

0:15:41.7 Jordan Syatt: Yeah, yeah.

0:15:41.8 Mike Vacanti: If you’re to break it into three.

0:15:42.7 Jordan Syatt: Yeah.

0:15:43.8 Mike Vacanti: That is more… That’s easier for anyone to understand, really. I would say that telling you exactly how many minutes of each to do based on how you slept at night isn’t a simplifier.

0:15:56.8 Jordan Syatt: It’s not just based on how you sleep. It’s the total HRV, so overall total recovery. And it’s… He would explain it much better, and he did on my episode. But it’s your total HRV. And I pushed back because I’ve historically been a critic of HRV and I… To the effect of I was like, “Yeah, but I’ve been training for a long time.” He has a long history of training and very strong dude. And I was like, “Here’s my issue. When I wake up and my HRV says I shouldn’t train hard, but what if I feel really good?” And he’s like, “Then train hard.” He’s like, “You can use it as a guide.” He’s like, “It doesn’t necessarily mean this is what you need to do today, but it can often help you.” And then I said, “Well, what about for parents or people who just get shit sleep and recovery all the time, and it’s always telling them that they shouldn’t train hard?” And he was like, “Again, it’s a general guide, but you also, you have to train hard at certain points in time.” So it’s like in his way of explaining it, which was probably much better than I’m explaining it now is, it’s a general guide. It’s not a definitive, this is what you need to do and if you do something else, then you’re gonna ruin your progress. But especially for people who are very consistent with their training and are training hard on a regular basis, it can help you manage your stress overall rather than just constantly trying to go balls to the wall and just driving yourself into the ground.

0:17:20.1 Mike Vacanti: Yeah, it seems helpful for that population, for sure.

0:17:23.1 Jordan Syatt: Yeah, yeah. Yeah.

0:17:23.6 Mike Vacanti: The people who can’t get enough high-intensity cardio. And I do like the idea of step count, zone two cardio, high-intensity cardio. That’s just like an easier way to think about it.

0:17:36.9 Jordan Syatt: Yeah.

0:17:38.2 Mike Vacanti: Cool. Fire up that Instagram Q&A, brother.

0:17:41.2 Jordan Syatt: Oh, wow. Are we doing a Q&A? [laughter]

0:17:43.2 Mike Vacanti: Yeah. Why not?

0:17:44.6 Jordan Syatt: Oh, man. I don’t think I’ve done another one since the last one.

0:17:47.8 Mike Vacanti: That’s okay.

0:17:48.5 Jordan Syatt: Oh, my gosh. I didn’t tell you this. I’m just, I’m gonna pull up my Q&A, and I’m seeing my stories from today. Oh, wait, I think I did tell you this yesterday. My middle child…

0:17:59.5 Mike Vacanti: You daughter?

0:17:59.6 Jordan Syatt: Yeah, my middle child is learning how to potty train. Very early stages of potty training. And I don’t know where my oldest daughter learned this, but my middle child is just starting to learn. She’s starting to practice a little bit. And I told my oldest, I was like, “Hey, we have to be nice and encouraging and be very… We don’t wanna be pressuring her. Just be nice and encouraging.” And she nods at me. And she was like, “Yeah, totally. I got it.” And then she walked right up in that moment to my middle child, and she said, “If you don’t pee in that potty right now, I’m gonna punch you in the face.”

[laughter]

0:18:32.4 Mike Vacanti: Very encouraging.

0:18:34.3 Jordan Syatt: And I heard it, but I didn’t think I heard it right, because I was like, there’s no way she would have just said that. There’s just no way. And then she said it again. And she said, “Pee in that potty or I’m gonna punch you in the face.” And I was like, “Hold on. Number one, where in the world did you hear that phrase? Because I’ve never said that.” So I’m like, where did she get this? And then…

0:19:02.2 Mike Vacanti: Jordan would say, pee in that potty or I’ll put you in a leg lock, would be his…

0:19:05.7 Jordan Syatt: I’ll choke you out. [laughter] And I was like… And I went in the whole like, “We don’t say that. That’s not…” Whatever. I did all of that. But, yeah, that was absolutely bewildering to hear that come out of her mouth.

0:19:17.5 Mike Vacanti: Where’d she say she learned it?

0:19:18.9 Jordan Syatt: I don’t know. I don’t know. My wife was like, “Did she learn that at Jiu-Jitsu?” And I was like, “First, no. Second…”

0:19:26.8 Mike Vacanti: Dude, that’s the first place my mind went to, and I wasn’t gonna say that.

0:19:30.0 Jordan Syatt: Well, I was like, “First, no. Second, there’s no punching in Jiu-Jitsu. There’s no kicking. There’s no striking.” So, like…

0:19:37.3 Mike Vacanti: There’s not supposed to be.

0:19:38.5 Jordan Syatt: There isn’t. Yeah, there’s not supposed to be. You don’t learn that in Jiu-Jitsu. So I wanted to make sure that she knew that, like, no, she’s not learning that in Jiu-Jitsu. The only time she’s heard me use the word punch is when you go out to the heavy bag in the garage, and I’ll be like, punch, punch, punch. But I’m not saying like, punch in the face or like, punch in the body. I’m just like, just punch the bag. Punch… And so somewhere along the lines she’s like, “I’m gonna punch you in the face if you don’t use that potty.”

0:20:05.8 Mike Vacanti: That’s pretty hilarious at their ages.

0:20:09.0 Jordan Syatt: All right, what is the correct way to do Bulgarian split squats with weights in both hands or one hand?

0:20:14.3 Mike Vacanti: We can talk about this.

0:20:15.4 Jordan Syatt: You wanna go first, or you want me to?

0:20:16.6 Mike Vacanti: Have at it, Jordan.

0:20:17.9 Jordan Syatt: You do not look happy with this question.

[laughter]

0:20:20.0 Mike Vacanti: You’re overthinking things.

0:20:21.9 Jordan Syatt: I’m not. I can tell it’s not a question you’re excited about.

0:20:28.0 Mike Vacanti: It’s not the most exciting question of all time. But yeah, let’s do it quick.

[laughter]

0:20:36.4 Jordan Syatt: Listen, I think that the most important thing is that you’re doing some type of Bulgarian split squat. We could give… If we really wanted to, this isn’t doing it quick, we could get into the potential pros and cons of bilateral loaded, unilateral loaded, ipsilateral loaded, contralateral loaded, all based on where you’re holding it. I don’t wanna get down that rabbit hole because Mike said quick.

0:20:59.7 Mike Vacanti: That’s for a…

0:21:00.9 Jordan Syatt: That’s for an in-depth pod.

0:21:01.3 Mike Vacanti: That’s for a once a month pod, yeah.

0:21:02.4 Jordan Syatt: Yeah, yeah, yeah.

0:21:04.6 Mike Vacanti: You know what? Email us, info@fitnessbusinessmentorship.com, with any questions that we’re not for sure gonna put them in, but could give us ideas for once a month pods.

0:21:17.2 Jordan Syatt: Your biggest struggle, I’m telling everyone listening right now, is gonna be trying to figure out which type of question Mike really wants to answer. This is gonna be…

0:21:27.2 Mike Vacanti: Absolutely.

0:21:27.3 Jordan Syatt: The most difficult thing.

[laughter]

0:21:28.4 Mike Vacanti: Absolutely. Couldn’t be more false. Here’s what I want you to do, listener, just ask what you’re genuinely curious about. That’s it. Period. You can’t spend your life thinking about what the other person wants to hear. That’s too much to manage. That’s too much going on in here. We don’t have the capacity for that. Humans weren’t designed for that.

0:21:47.7 Jordan Syatt: Maybe we were designed for that. We need to fight it.

0:21:52.1 Mike Vacanti: Yeah, maybe. Continue though.

0:21:55.7 Jordan Syatt: Anyway, just do Bulgarian split squats regardless of where you hold it. And if you haven’t tried it, try Bulgarian split squats with a barbell on your back. Either on your back or in the front-loaded position. I think these are highly underrated, especially if you’re looking for heavy loading and maybe your grip is the one that’s… Your grip might be a limiting factor. And yeah, you could use Versa Gripps or straps or whatever, but sometimes those are a little bit annoying. But if you wanna try a really heavy loading on the Bulgarians and you haven’t done a barbell loaded one, that’s a good one.

0:22:29.7 Mike Vacanti: Without getting too deep, because I said that we weren’t doing that, so I put these guardrails on myself. [laughter] Having a dumbbell in each hand makes more sense for a lot of people for strength and muscle gain, primarily because, one, you can’t load the glute and quad heavy enough holding just one dumbbell, for the majority of… For everyone who’s intermediate or advanced and the majority of people in general. And two, the grip strength requirements relative to lower body strength to only have a weight in one hand, make it less effective, at least for growing the glute, growing the quad, getting stronger.

0:23:22.7 Jordan Syatt: Definitely for muscle growth, strength, and all that, I think.

0:23:26.5 Mike Vacanti: You can add straps.

0:23:28.1 Jordan Syatt: Yeah, yeah, yeah. Anyway, we spent enough time on that one. Let’s go to the next one. We got to keep it quick.

0:23:33.9 Mike Vacanti: That was more than enough time.

0:23:35.2 Jordan Syatt: Someone says, has your stance on creatine changed at all? I’m more against it than I’ve ever been in my life.

0:23:40.0 Mike Vacanti: But not for a…

[overlapping conversation]

0:23:41.7 Jordan Syatt: But not against it.

0:23:43.0 Mike Vacanti: Yeah.

0:23:43.2 Jordan Syatt: I’m not actually against it. I’m just the furthest I’ve been my whole life. I’m still very pro-creatine, by the way. I think most people should be taking creatine.

[overlapping conversation]

0:23:52.4 Mike Vacanti: You’re also not actually against it. You’re just…

0:23:54.8 Jordan Syatt: No. I’m not against it.

0:23:54.9 Mike Vacanti: You’re just annoyed with the state… But you’re not even less for it, logically. You’re just annoyed that so many people are making these outrageous claims.

0:24:03.7 Jordan Syatt: Yeah, yeah, yeah. And you know what else I’m annoyed by, by the way? I’m really annoyed that it’s gotten…

0:24:10.8 Mike Vacanti: Tell me.

0:24:10.9 Jordan Syatt: So popular that these companies are making creatine products that don’t even have sufficient creatine in them. It used to just be, you want creatine, take creatine monohydrate in this insanely affordable powder that you’re gonna put into your fucking drink, and that’s it. You go into a store, get it at a ridiculously low price, get a massive tub of it, and five grams is five grams. Now they’re making gummies and fucking, all these things, and they’re not even putting the right amounts in it. And I’m like, that’s just the… That’s how popular it’s gotten. It’s gotten so popular that now people are getting scammed by it. When most people thought creatine was a steroid, those were the glory days of creatine. When moms weren’t letting their kids take creatine because they thought… And by the way, that’s my mom, when moms aren’t letting their kids take creatine because they think it’s a steroid, whatever, that was the glory days of creatine. Those days are long gone now.

0:25:08.9 Mike Vacanti: Yeah, I just in principle, when the gummies rolled out in like 2023, the cost per gram of creatine is so outlandish relative to powder that I just can’t get behind that amount of markup and irresponsible personal finance.

0:25:28.0 Jordan Syatt: Yeah.

0:25:29.1 Mike Vacanti: With respect, because there’s companies I like now who have creatine gummies. But…

0:25:33.7 Jordan Syatt: And by the way, have you tried the Legion creatine gummies, which are third party tested and have sufficient creatine? Have you tried those?

0:25:42.5 Mike Vacanti: I’ve never tried a creatine gummy before. I…

0:25:46.0 Jordan Syatt: They’re… It’s like candy.

0:25:48.6 Mike Vacanti: Okay, wow.

0:25:48.7 Jordan Syatt: They taste so good.

0:25:50.7 Mike Vacanti: Look, I’m the OG Legion fan, 2015, and so I’m on board. Had some Cocoa Cereal protein powder this morning.

0:26:02.9 Jordan Syatt: That’s one of the best ones.

0:26:04.0 Mike Vacanti: It’s my favorite. If I wanted candy, I’d eat candy. I wouldn’t get overpriced creatine.

0:26:10.4 Jordan Syatt: Yeah, no, but it’s like… It’s one of the things because they sent some and I tried it and I was like, oh. Because I took it in the morning and I was like, oh, I’m starting my day with candy. I didn’t expect it to taste so good. Yeah, it was unbelievable.

0:26:24.0 Mike Vacanti: Let’s not be a slave to our pleasures. We don’t need to start our days with candy.

0:26:29.1 Jordan Syatt: How fast do you lose muscle if you don’t maintain workouts?

0:26:32.1 Mike Vacanti: The last I dug deep on this, I don’t think I’ve dug into this in the last year, but about three weeks. Is there newer research around that?

0:26:42.3 Jordan Syatt: I have no clue if there’s new stuff on it. I just think that it’s way overblown in terms of people freaking out about this, mainly because the amount that you have to do to maintain is so small. Like literally one or two sets of a strength exercise per… And not even just per body part, but I would say per movement pattern is essentially sufficient per week.

0:27:19.0 Mike Vacanti: Yeah, if you’re going intense enough.

0:27:20.9 Jordan Syatt: Just to main… Yeah, you just lift heavy, a couple of sets, boom, good. It could take seven minutes.

0:27:26.4 Mike Vacanti: You’re saying seven minutes per movement pattern?

0:27:29.3 Jordan Syatt: Probably less per movement pattern, just for the first one so you warm up, you build up enough, just build… Warm up a little bit, get a couple of heavy sets in, then for the rest, probably like three to five minutes. It’s not even that much time because you’re already warmed up.

0:27:43.9 Mike Vacanti: Okay.

0:27:45.5 Jordan Syatt: But then even then, let’s just say whatever, life happens, something, you got to… You end up taking two, three months off, getting back to where you were is… It happens so fast.

0:28:00.8 Mike Vacanti: That’s… That was…

0:28:00.9 Jordan Syatt: It’s just people make a huge deal out of losing this progress. I’m like, once you start up again, it’s gonna come back.

0:28:08.0 Mike Vacanti: That was gonna be my point, which is, for people who genuinely can’t train for a few weeks or longer, whether it’s injury, let’s even say a few months, whether it’s serious injury, health issues, there could be life circumstances that lead to this, but those are kind of more rare than the first two. You don’t need to freak out about it because you regain previously possessed muscle so much faster and so much easier than it took you to build it initially. I think that’s why a lot of people freak out is because they’re like, “I’ve been training for 10 years to get to where I’m at and I never take long periods of time off, but I have to take a long period of time off. I’m gonna lose all my muscle.” No, it’s gonna be back in a very short amount of time, like months, I would say.

0:28:59.4 Jordan Syatt: Four to 12 weeks, depending on how long you’ve been out.

0:29:01.8 Mike Vacanti: And you can go a few weeks without actually losing muscle. The scale comes down, you look flatter, you have less of this kind of… What’s even the word for it? Not a pump that you have during your workout, but the residual pump that kind of lasts from more glycogen being in your muscles, that’s gonna fade. You might look a little worse in the mirror in your estimation, even though other people aren’t gonna notice that, but you’re not actually losing muscle in a few weeks.

0:29:28.3 Jordan Syatt: Yeah. I think the major thing is the psychology of it, of you just, you feel like shit ’cause you haven’t trained. So then how you view yourself changes. Right? It’s like you’re just like, I’m a slob, I’m a piece of shit, I haven’t been to the gym, I haven’t worked out, and you just view yourself differently mentally, so then you see a different self.

0:29:47.1 Mike Vacanti: Yeah. That’s a big part of it. I agree.

0:29:50.2 Jordan Syatt: I also see it in reverse. I see it more with men than women. But someone starts going to the gym, they’ve been twice…

0:29:56.2 Mike Vacanti: Two weeks in.

0:29:56.3 Jordan Syatt: And are like, check this out.

0:29:57.9 Mike Vacanti: Yeah. [laughter]

0:29:59.8 Jordan Syatt: Look at this.

0:30:00.2 Mike Vacanti: That’s the way to live, though. [laughter] Delusional self-confidence is so much better than the neurotic self-doubt that eats at people.

0:30:10.1 Jordan Syatt: Yeah.

0:30:12.0 Mike Vacanti: I would way rather look like crap and think I looked amazing than vice versa. That’s a prison, to just look incredible, be shredded, and then think that you’re fat or think that…

0:30:22.9 Jordan Syatt: Yeah. It’s the worst.

0:30:23.7 Mike Vacanti: Yeah.

0:30:24.7 Jordan Syatt: Yeah. Dude, I was at Jiu Jitsu this morning and one of the guys there was asking me… I don’t tell… When people ask what I do, I’m a personal trainer. I don’t say anything else. I’m a personal trainer. So they started asking me questions and this one guy, he’s trying to lose weight, so I was helping him out. And this Muay Thai guy from across the room, he’s a kid, looks like he’s 18, 19, 20, he hears and he comes over. He’s like, “Hey, I have some questions. Do you have time?” I was like, “Yeah, for sure, for sure.” He was like, “I’m preparing for a fight.” And he was like, “Can I ask you about my nutrition?” I was like, “Yeah, let’s do it.” And he was like, “I’m thinking about going into ketosis and just eating red meat.” And I was like, “You’ve been on way too much TikTok.” And he was like, “I’m so glad you said that.” He’s like, “This morning I deleted my TikTok.” I was like, “Good.”

0:31:18.5 Mike Vacanti: Good for him.

0:31:19.5 Jordan Syatt: I was like, “Don’t take advice from TikTok. Red meat is fine if you wanna have it a couple of times a week, but you definitely shouldn’t be in ketosis if you’re trying to be a fighter. That’s just a terrible, terrible idea.” And I even said it, I was like, “How many great fighters do you know who stop eating carbohydrates before their fights?” And he was like, “Oh, wow. I didn’t think about that.” I was like, “Yeah, it’s a terrible, terrible idea.” I was like, “There are some people who say… I’m assuming you’re trying to lose weight because you’re told to reduce carbs.” He’s like, “Yeah.” I was like, “Yeah, you can still eat your carbs and lose weight, but if you’re… Unless you knock them out in the first 30 seconds, you’re gonna be gassed if you just get rid of all these carbs.” So, yeah, it was…

0:31:59.8 Mike Vacanti: That would’ve been a bad, bad outcome.

[overlapping conversation]

0:32:05.1 Jordan Syatt: Bad…

0:32:05.2 Mike Vacanti: Can you imagine like, alright, I’m going red meat only. I’ve never tried this before. I don’t know how my body’s gonna react, and then…

[laughter]

0:32:12.1 Jordan Syatt: Terrible.

0:32:12.9 Mike Vacanti: Yeah.

0:32:16.8 Jordan Syatt: Dude, do you… How’s your back feel when you sit in a chair like this for a while?

0:32:22.3 Mike Vacanti: I love… So earlier in this episode, you were like… What’d you say? You were like… We were talking about how our lives, our personal lives are getting busier and busier.

0:32:33.2 Jordan Syatt: Yeah.

0:32:33.6 Mike Vacanti: With all good things, but you’re like, “I have three kids, Mike has one.” It’s kind of like, “I’m busy. Mike’s kind of busy, but I’m busy.” Like, “I have three kids, Mike has one.” I love…

[laughter]

0:32:42.6 Jordan Syatt: That’s not how I said it, nor why I said it.

0:32:45.6 Mike Vacanti: Mike’s got one. He can do weekly episodes, but he’s not that busy. I’m 49 months ahead of you in life. Not like I’m ahead.

0:32:58.2 Jordan Syatt: You are…

[overlapping conversation]

0:32:58.9 Mike Vacanti: Cognitively, I’m older than you.

0:33:00.3 Jordan Syatt: Cognitively, physically, every… Yeah.

0:33:06.3 Mike Vacanti: No. So to answer your question, I shouldn’t be taking some pleasure in this, but I’m taking a little bit of joy that you’re feeling what I have been feeling. Not amazing. Which is why I bought the exact chair I have, which allows me… My low back feels worse when the more hip flexion I’m in, and then combine that with not moving positions, and then for an extended amount of time, it just doesn’t feel great. Thank goodness and thank the routine I’ve been doing, I haven’t had any lockup, any issues in two and a half years since the Mind Pump, the great Mind Pump issue of 2024. [laughter] So it’s felt amazing. But if I’m on an airplane with a seat that doesn’t recline, for example, if it’s a long flight, it’ll be uncomfortable. Like, I’ll want to get up at least a couple of times during that flight and move around.

0:33:59.7 Jordan Syatt: Yeah. How you feel right…

0:34:00.1 Mike Vacanti: I’ve seen you on mentorship calls…

0:34:03.4 Jordan Syatt: Adjusting my positions.

[overlapping conversation]

0:34:03.5 Mike Vacanti: You’ve changed positions, or even if we do a back to back long podcast and then a mentorship Q&A, I’ve seen you go to the floor or get in different positions.

0:34:11.4 Jordan Syatt: How you feel right now is exactly how I felt yesterday. I saw Eric Roberts on his story. He said something about how, “First run back since my back injury.” So I text him, I’m like, “Dude, what happened to your back?” And he was like, “Bro, I just woke up one day and my back was killing me after sleeping.” And I was like, “Are you 30 yet?” And he was like, “Yeah, I turned 30.” I was like, “That’s it.” I was like, “There’s something about 30.” I remember when I turned 30, I woke up and my foot was injured one day. Out of nowhere, I woke up, my foot was injured. And man, there’s something that happens. I’m reading this book right now. It’s about JFK and Lee Harvey Oswald. And in the book, they’re talking about all these bus rides that Lee Harvey Oswald took. And one time he took a bus ride from Houston to Mexico City, and it was supposed to be 20 hours, and it was almost just glazed over. He took a 20-hour bus ride. And I was just like, “A 20-hour bus ride, dude?” And I’m thinking all throughout history, whether it’s these horseback rides, bus rides, fucking, dude. And you’ve got people over 30 who are just doing this. We have it so good right now, man.

0:34:29.7 Mike Vacanti: So good.

0:34:30.3 Jordan Syatt: Oh, my gosh.

0:35:32.1 Mike Vacanti: So good.

0:35:32.7 Jordan Syatt: It’s insane.

0:35:34.0 Mike Vacanti: Yeah, we can’t complain. Did we talk about this on last week’s pod, or I might have just had this idea for a pod, which is every year of life, fitness progress is more and more impressive.

0:35:49.7 Jordan Syatt: Yeah. Yeah. Yeah.

0:35:49.8 Mike Vacanti: I used to not… I think we did talk about this, but I used to not understand it until I’ve started to live it. And I still probably don’t understand the full extent of what is coming. But yeah, turning 30 is a real inflection point.

[overlapping conversation]

0:36:05.7 Jordan Syatt: Demarcation point. Yeah.

0:36:06.1 Mike Vacanti: I got 40 coming up not too long.

0:36:09.4 Jordan Syatt: Yeah, it’s a big one.

0:36:12.0 Mike Vacanti: It feels like a big one.

0:36:13.0 Jordan Syatt: You’re gonna be so lean and so healthy.

0:36:15.3 Mike Vacanti: I am gonna be unbelievably healthy. That’s true. You know what else? Let’s put this one to rest too. Remember how people always… By the way, I’ll preface this with having a family is the greatest thing that ever happened to me, hands down. People who say you’re more productive with business when you have a family compared to if you’re single, like what was…

0:36:40.8 Jordan Syatt: Bullshit.

0:36:40.9 Mike Vacanti: What was that lie, that people… And obviously, one is more important than the other. The business helps the family, and hopefully, as a byproduct, you get to help other people as well if you’re lucky like we are. But I don’t understand who started it and why everyone parroted it. And maybe they’re just like dudes who…

0:37:01.6 Jordan Syatt: Neglected their family? [laughter] Got my wife pregnant, and I’ve never been more productive. Never home.

[laughter]

0:37:09.9 Mike Vacanti: Yeah. Yes. But you said something the other day of, “I would get more done on some short… I get more done in a…

0:37:22.1 Jordan Syatt: On a two hour… Yeah.

0:37:22.2 Mike Vacanti: Long day of work, compared to a week now.”

0:37:24.5 Jordan Syatt: A two hour drive.

0:37:24.6 Mike Vacanti: Yeah. Which isn’t actually… That was hyperbole. But yeah, there’s not actually a point here other than that piece of advice is incorrect. But you should still start a family. But just don’t think that that’s gonna fuel your… It’s not gonna make you more productive.

0:37:46.9 Jordan Syatt: What I will… If you have a bad relationship with your spouse, just have a kid. That’ll fix everything. [laughter] That’s a joke. I’m joking. I’m joking. I saw this video of this couple just arguing, and for some reason they thought they should put it on social media. And the top comment was someone being like, “You two should have a kid. It’ll fix everything.” [laughter]

0:38:11.0 Mike Vacanti: That’s funny. That’s good. Man, I’m gonna miss these weeklies. Who knows? Hey, if you’re not subscribed on YouTube, subscribe on YouTube right now because there’s gonna be weeklies with the clips. And you’ve probably missed a lot of clips, and if not, you may have forgotten what the clip was about, and it’s gonna be a good and important clip. And, who knows? Maybe we won’t go a full six months. Who knows?

0:38:35.4 Jordan Syatt: Maybe we’ll go longer.

0:38:36.5 Mike Vacanti: Maybe we’ll go one month.

0:38:39.3 Jordan Syatt: Maybe a year.

0:38:39.4 Mike Vacanti: That wasn’t the vibe I was feeling, but I guess we’re just not aligned right now, Jordan. [laughter] Okay. Cool.

0:38:46.5 Jordan Syatt: Please tell me it’s okay to cook with EVOO. So many influencers are shitting on it because of increased calories.

0:38:52.2 Mike Vacanti: Oh, I didn’t think…

0:38:53.4 Jordan Syatt: I thought they were gonna say because of the…

[overlapping conversation]

0:38:55.2 Mike Vacanti: Yeah, when there’s a high temperature point, like something or other that… Let’s answer this one quickly. [laughter] It’s just, it’s not… Our audience knows the answer to this. If you’re trying to lose body fat or if you’re trying to maintain your weight, you need to understand how many calories you’re eating. And fat is the most dense macronutrient. And even though EVOO is a healthy fat, it is also dense with calories. Therefore, pay attention to how much you’re consuming. I thought it was gonna be some kind of swap, like, “You shouldn’t have EVOO. You should have canola oil because it’s a better cooking type of oil.” In which case, I would have said no, go with the monounsaturated fat. But they went with the calorie route, which, yeah, it does have some legitimacy, especially if you’re trying to lose body fat.

0:39:52.6 Jordan Syatt: I think that the calorie conversation around body fat with olive oil specifically is most important for people who are already… Like they’re relatively lean and they are trying to lose 10, 15, 20 pounds of fat. Very rarely, actually, I’ll say, literally never have I met someone who’s very fat who is… It’s the olive oil. You know what I mean? I’ve never found someone who’s like, oh, yeah, I’m 100 pounds overweight. And it’s like, you know what? Let’s chill with the whole sleeve of Oreos every day. Let’s chill with the eating out all the time. It’s never like, hey, you need to stop fucking sauteing your vegetables in olive oil, all right? So I think it’s a bigger problem for the people who have some extra weight and just aren’t aware of how many calories are in it versus the person who’s morbidly obese and has way other things to knock off first.

0:40:53.2 Mike Vacanti: Yeah, that’s definitely correct. There are way worse things that someone’s doing if they’re 100 plus pounds overweight than cooking with olive oil.

0:41:02.4 Jordan Syatt: Yeah.

0:41:02.8 Mike Vacanti: That being said, it’s more common knowledge now, but 10 or 15 years ago, people didn’t understand that there’s oils in food if you’re eating at a restaurant or if someone’s making your meal for you, and those oils count. And there’s what? 14 grams of fat per tablespoon, and there’s probably several tablespoons in what you’re eating, and so that’s a lot of calories.

0:41:28.2 Jordan Syatt: Yeah. You’re gonna like this question. Is mango the elite fruit?

0:41:31.2 Mike Vacanti: Yeah.

0:41:34.2 Jordan Syatt: That’s your favorite?

0:41:37.2 Mike Vacanti: No, but it is elite, right? It’s decadent. It’s probably the tastiest, right, on a pure taste, nothing else. It doesn’t have the same health benefits as a berry or something with more fiber, but yeah, mango is the best tasting fruit objectively.

0:41:59.4 Jordan Syatt: Have you ever just eaten a whole mango?

0:42:01.4 Mike Vacanti: I cut it up, because if I eat the whole mango, I get weird stuff in my teeth.

0:42:05.4 Jordan Syatt: Yeah, it’s stringy. Gets stringy in your teeth. Yeah, yeah, yeah.

0:42:09.6 Mike Vacanti: Yeah. But yeah, we have mango all the time. My daughter is obsessed with mango, and so we… Costco actually sells these six-packs of mangoes that they’re yellow skin, like kind of a bright yellow skin. They’re not like the green and red. They’re a different kind of mango that’s sweeter and softer too. They’re delicious.

0:42:29.6 Jordan Syatt: I saw this woman from…

0:42:30.8 Mike Vacanti: Did you answer? Is mango the elite fruit? Jordan likes watermelon.

0:42:34.8 Jordan Syatt: I think mango is a great fruit. I think it is one of the tastiest fruits. I wouldn’t make it the elite one.

0:42:43.6 Mike Vacanti: What is, then?

0:42:44.4 Jordan Syatt: If I had to pick one fruit for the rest of my life, that’s the elite one, right? That’s…

0:42:51.6 Mike Vacanti: No, because that incorporates health. Sure, I could… We can answer that one too.

0:42:55.5 Jordan Syatt: I’m going based on taste. I’m going just based on taste.

0:42:57.0 Mike Vacanti: Okay.

0:42:58.5 Jordan Syatt: Purely based on taste. Just based on taste, I’m picking cherries.

0:43:04.2 Mike Vacanti: Interesting. Didn’t see that coming.

0:43:06.7 Jordan Syatt: Cherries are… Everyone loves them, and very rarely do we think about them.

0:43:10.4 Mike Vacanti: We don’t think about cherries enough.

0:43:11.6 Jordan Syatt: The issue is the pit.

0:43:13.3 Mike Vacanti: I don’t mind the pit. I think a little work in your food is good for slo… No, I’m serious.

[laughter]

0:43:18.3 Jordan Syatt: I know you are.

0:43:20.8 Mike Vacanti: Are you not?

0:43:20.9 Jordan Syatt: Listen, I think everyone listening is not surprised that that’s the route you took with that, but…

[laughter]

0:43:28.0 Mike Vacanti: I said they’re delicious first.

0:43:30.2 Jordan Syatt: They are really good, right?

0:43:31.3 Mike Vacanti: Yeah. And I have no issue with the pit. It slows down the speed. Right, if we look at the two extremes, one is just cherry juice that you can just consume immediately versus something that you enjoy slowly, like eating cherries with pits in them. I do feel like cherries haven’t been as tasty in the last 15 to 18 years. I don’t know what’s going on.

0:43:55.5 Jordan Syatt: Really?

0:43:55.6 Mike Vacanti: With Big Cherry.

0:43:56.7 Jordan Syatt: You got to have some of my cherries.

0:43:58.1 Mike Vacanti: All right, I’m in. I’ll try some Texas cherries.

0:44:02.4 Jordan Syatt: Yeah.

0:44:02.8 Mike Vacanti: If I could have one fruit for the rest of my life, I think it’d be blueberries.

0:44:06.9 Jordan Syatt: Purely based on taste?

0:44:08.0 Mike Vacanti: If it’s a good blueberry, I can’t… Yeah, I think I would get sick of mangoes before I got sick of blueberries.

0:44:18.2 Jordan Syatt: Really?

0:44:18.8 Mike Vacanti: Yeah. Like good blueberries, sweet blueberries. I also can’t divorce the taste from the health benefits. Like they’re ingrained in the taste of blueberries. All right, keep going. Let’s rapid fire. This is getting good. We might do weekly pods with Instagram questions only. This is fun.

0:44:37.4 Jordan Syatt: When is a weighted vest while walking beneficial? Is it to get stronger or lose fat or something else?

0:44:43.7 Mike Vacanti: I wanna hear… Because I wanna hear you pitch why you think weighted vest is such a good piece of equipment for health.

0:44:52.0 Jordan Syatt: I’ll say, number one, I think it’s the most convenient way to get your heart rate up while you’re walking. It’s… If you don’t like running and you don’t like jogging and you don’t like moving faster, you put on a weighted vest. You stay the same speed that you’re going, your heart rate’s gonna get up. You’re gonna get into a higher heart rate zone, which I think is just, it’s the most convenient way we have to do cardio. Where like…

0:45:21.0 Mike Vacanti: Zone… Like the most convenient way to go from zone one to zone two?

0:45:25.3 Jordan Syatt: Yeah, yeah, without question.

0:45:26.3 Mike Vacanti: Okay.

0:45:27.4 Jordan Syatt: It’s the most convenient way.

0:45:28.9 Mike Vacanti: That makes sense.

0:45:30.4 Jordan Syatt: And that’s with like a lighter vest, which is about 10% of your body weight. If you want even higher intensity, you could go a much heavier vest. You could get like an 80-pound vest, 100-pound vest, and these things, that’ll jack it up even more. And then I think there is a real strength benefit to it. I think there’s a legitimate bone density benefit to it. Those are way more difficult. But yeah, I think that for me, I typically recommend about 10, 15% of your body weight for longer duration, lower intensity, and it’s just, it’s amazing for that. So I don’t do it for fat loss. I think fat loss can be a side effect of if you’re getting more steps in, getting more cardio in, burning more calories, and yeah, it can be, but you don’t do it for that. I think you mainly do it for the cardiovascular benefits and then the potential strength and functionality and maybe even bone density for it.

0:46:29.0 Mike Vacanti: Yeah, I’m fully, fully with you on the convenience for going from zone one to zone two. My slight contrarian take would be what if you’re an ultra-fast walker and you can just walk yourself into zone two?

0:46:46.3 Jordan Syatt: Great, then don’t…

0:46:47.7 Mike Vacanti: But I’m an ultra-fast walker and you know that. You told me I should get a weighted vest.

0:46:52.0 Jordan Syatt: Number one, I didn’t tell you you should.

0:46:53.9 Mike Vacanti: Yeah.

0:46:54.5 Jordan Syatt: But also, if you… I wonder if you’re getting into zone two even though you’re an ultra-fast walker.

0:47:01.7 Mike Vacanti: A lot of hills around here, and so I believe so. But yeah, I mean, when I’m on the… Definitely when I’m on the treadmill.

0:47:12.1 Jordan Syatt: What about when you’re going down the hill?

0:47:13.6 Mike Vacanti: I don’t. I just keep going up, up, up, up, up, up, and then just drive down at the end of the workout. Yeah.

0:47:21.2 Jordan Syatt: Yeah. You shouldn’t get a weighted vest. [laughter] Keep doing exactly what you’re doing.

0:47:28.1 Mike Vacanti: Weighted vests are my creatine.

0:47:29.2 Jordan Syatt: Really?

0:47:30.3 Mike Vacanti: They’ve become so popular. Every single… And you know what? The pitch you just made for making it easier to get into zone two for heart health, incredible. I can tell you with full certainty I’ve never seen someone in-person with a weighted vest doing it for zone two cardio. They’re doing it because they think they’re burning more calories. And that’s just a sloppy misunderstanding of thermodynamics and nutrition.

0:47:54.7 Jordan Syatt: Yeah.

0:47:55.0 Mike Vacanti: So logically, I agree with you that it’s a good tool to get into zone two. Similar to creatine, it’s become very popular. I like to push back against it a little bit.

0:48:06.6 Jordan Syatt: I think we see different things as well because in the…

0:48:10.0 Mike Vacanti: You see social media and I see life.

0:48:12.0 Jordan Syatt: Yeah, yeah, yeah. In the social media world, there are obviously a lot of people who push them, but in the science-based social media world, they really shit on them. They’re like, these are a waste. You don’t need them, da da da da. And I’m like, you know what? I’m gonna do them even more.

0:48:25.8 Mike Vacanti: Man, so I’m aligned with all the scientists? A lot of them?

0:48:30.1 Jordan Syatt: Probably for different reasons. Yeah. But they just… Yeah, I think they’re pushing back against…

0:48:35.1 Mike Vacanti: Well, I’m not aligned with them for the Big Bang. I’m aligned with them for weighted vests.

[laughter]

0:48:43.0 Jordan Syatt: Correct. Correct.

0:48:45.0 Mike Vacanti: What were you gonna say?

0:48:45.9 Jordan Syatt: I think that the science-based world, especially in that perimenopause space, a lot of people say like, “Yeah, these three-pound, five-pound weighted vests are amazing for bone density.” Which is like, all right, that’s not accurate. So then they go hard and say weighted vests don’t help with bone density and there’s no reason to wear it. I’m like, okay, well, number one, you could just get a heavier weighted vest and I guarantee you that you do that for long duration, it’s gonna help with bone density. Even just logically, you look at the people who carry more body fat around, typically they have much higher bone density than someone who’s leaner because they’re carrying heavier weight around for longer periods of time. So the logic is pretty sound, but I think they’re going against the people who say three to five pound weighted vest for 30 minute walks is gonna radically increase your bone density, which is objectively ridiculous, so.

0:49:41.6 Mike Vacanti: I can’t think of anything I wanna do less than argue with people on the internet about any…

0:49:49.2 Jordan Syatt: Amen, dude.

0:49:49.6 Mike Vacanti: About anything, but including this. Like a random nuanced take about the weight of a weighted vest with a specific population…

0:49:57.3 Jordan Syatt: You’re preaching.

0:49:58.4 Mike Vacanti: All right, last one.

0:49:59.2 Jordan Syatt: What type of shoes do you wear on a daily basis?

0:50:01.8 Mike Vacanti: Nikes. You?

0:50:02.4 Jordan Syatt: Right now I usually just wear sandals. When I run, I don’t even know what brand they are. I was gifted these by a guy I went on his podcast and he gave them to me. I don’t even know what brand they are. And then when I’m not wearing sandals or when I’m not running, I’m wearing my security boots. [laughter] So, that’s it.

0:50:31.5 Mike Vacanti: Nice. Perfect. Yeah, Nike Air Zoom Pegasus. I tried a bunch of shoes in the 2013, ’14, ’15 range, tennis shoes just for walking and getting a lot of steps in, and ended up with these that feel the absolute best on my ankles, knees, everything feels good. So I’ve had the same shoes, and just buy new ones every six to 12 months for a decade.

0:50:55.7 Jordan Syatt: You’re a big Nike guy.

0:50:57.0 Mike Vacanti: I’m not. I wish they were no-brand shoes because whatever, but they feel the best.

0:51:04.4 Jordan Syatt: That’s it.

0:51:05.1 Mike Vacanti: All right, let’s not make a big deal out of this. [laughter] We’ll see you in a couple of weeks instead of next week. And you’re gonna see clips here. And if you’re a personal trainer, join the Fitness Business Mentorship, you’ll see us every week. Jordan has the Inner Circle. I have one-on-one coaching, taking on new clients. So we’re around. All right, we love you and we’ll see you in a few weeks.

0:51:25.9 Jordan Syatt: See ya.