Nutrition Tips for Sleep & Fat Loss

[@coacheugeneteo]

***TIMESTAMPS*** If you want to know more about any of the below topics or want to see more Q&A style videos like this, please let me know in the comments section - your feedback is very much appreciated! 0:00 - Start 1:47 - Should you reduce calories on Non Training Days? 8:13 - When should you use Cardio for Fat Loss? 15:38 - Advice for getting over Rejection/Break Ups 20:06 - How to use Carbs before bed to help with sleep 27:42 - Differences between Female & Male Programming 35:45 - Dangers of Long Term Caffeine Consumption

[@a-5681]

Love this so much, you are amazing, SO MUCH KNOWLEDGE, more Q&A videos please!❤️😊

[@coacheugeneteo]

@@a-5681 Thank you!

[@KOOLEE88]

Cygnus X-1 Book II is my Fav Rush track, What's yours Eugene?!

[@morayeel776]

Love the fact you're talking about how the menstrual cycle/hormones affect the body and training outputs!! Great vid!

[@a-5681]

I second this!

[@coacheugeneteo]

It's so important!

[@messmorise]

It's so nice to see that there are men who actually educate themselves on that topic!

[@user-rh3fn9vz2j]

Yes!! So am I. I have a coach and requested that he touch base on the female hormones and I haven’t seen it yet. This here is really good information 😀

[@pricklypotato]

Yeah. Totally have all my respect for talking about this.

[@Lucy-qn2xq]

I wish schools added the effect of hormone cycles on women's and men's bodies into the curriculum. It's so useful to know more, but it feels absurd that I didn't know already.

[@coacheugeneteo]

Yes!! So important

[@mariaayala8957]

I only got to learn this when I went to college, and I´m studying pedagogy... fascinating

[@G3nesys_XB]

Loving your long hair, your shirts, your music taste and the stuff you do! :)

[@coacheugeneteo]

Thank you! ☺️

[@JRkia]

Loving your commitment to daily lives and constant Q&A coach!

[@coacheugeneteo]

Thank you! Trying my best to keep consistent content for y'all :-)

[@Thedudeabides803]

You’re the only KZbinr my wife actually listened to and ALLOWED me to listen to this morning while getting the day started. That’s an incredible compliment Eugene you ladies man.

[@coacheugeneteo]

Hahahhaa a big thank you to your wife

[@phillipharding6610]

Are you a Simp 😂?

[@Delacr0ix]

Watched this while having my meal. Resourceful time spent

[@coacheugeneteo]

Yes!

[@matheusgodi6307]

41 minutes of pure good content? thank you Eugene-chan

[@coacheugeneteo]

🙏🙏

[@joshualyon2453]

Not boring at all! We're here for that long- form proper thought. Keep it up!

[@emmanuelwolf6568]

Philosophy is just as much a part of building as the physical aspect.thankyou so much,we need this right now.

[@viktorbodnar7738]

YT recommended your channel like a few days ago, since then I am watching them. First I did not understand why you are giving away advice as a trainer, but now it hit me. You never provide a direct answer, or try to dispense "truth". You provide background and explain how stuff works and then point in the direction where a curious person can go and research it for themselves. An dI really like that! Also great life advice and about female menstrual cycle!

[@jooseppesooj]

Great video, couldn't get my eyes off the screen and ears off the information, love how straight forward and informative your content is, started following you recently, no regrets, keep up the great work man!

[@coacheugeneteo]

Thank you very much

[@TheeDrGroyper]

I remember when I subscribed to you years ago when months of dry content were a norm. Now you’re on fire, mate! Keep it up!

[@coacheugeneteo]

Thank you!

[@elisteele574]

This is beautiful. You're a blessing, Eugene.

[@justine313]

I never thought about my cycle and weight lifting but it’s makes sense! I’m going to start tracking and adjust my workouts accordingly. Thank you for the information 🙏🏽

[@keenan3618]

Commenting for the algorithm, mate. Keep up the good work!

[@coacheugeneteo]

Thank you! Much appreciated

[@Cluff8309]

Huge fan of the more regular videos on KZbin mate - keep them coming please!

[@coacheugeneteo]

Thank you very much!

[@rensr6588]

Came for to be educated on fitness, stayed for the life lessons

[@Getwelllivehealthy]

Again a amazing video Eugene. So much info and you bring a lot of knowledge to the table. Amazing mate. Thank you for sharing. Cheers.

[@coacheugeneteo]

Thank you brother 🙏

[@Beats-By-Anthony]

Just discovered you and your video..... damn, I ask myself why I never discovered you earlier Eugene! I immediately subscribed and watched the entire Q&A! I am already looking forward for more of this kinda videos brother!

[@coacheugeneteo]

Thank you!!

[@caitlinsherrey-dadd3874]

It is so refreshing to hear such good information about training and the menstrual cycle, in such a clear way, and from a male coach! So good to be breaking menstrual cycle taboos. Would you consider doing a whole video about programming around the menstrual cycle? I feel it is such important information when writing programs for women. Thank you!

[@esmee6308]

It's honestly incredibly that in my whole life I've never had it explained to me more than a 'quick' touch-up in a QnA, from a guy. Though in the end I'm just extremely grateful my hormonal coil takes away my cycle completely, I was extremely irregular, long bleeds and tons of cramps, just couldn't function on it at all combined with my chronic pain.

[@j.piericoaching1087]

Thank you for speaking about rejection and your perspective on it. I have recently faced this business wise and it did have a negative impact on my mental wellbeing. I'm glad I heard your perspective on it 🙏🏼

[@coacheugeneteo]

Glad it resonated with you mate

[@NM-kb7xg]

Love these Eugene. Please keep them coming 🙌

[@coacheugeneteo]

Thank you 🙏

[@ShuriK182]

Eugene you are so intelligent! I take my hat off to you sir. Thank you for sharing your knowledge, experience and wisdom.

[@andrasxi]

You are a true scientist, thanks for the content!

[@coacheugeneteo]

Thank you

[@kathryncroghan8879]

This set up looks sooooo goooood 🙌

[@coacheugeneteo]

☺️☺️ thank you

[@Rocker3829]

finally KZbin recommended a channel worth a damn. Didn't realize I had seen you in some of John Meadow's past videos. The stamp of approval from John says it all. Great info here, and I'll be taking a look at my coffee intake after watching this, thanks man! Straight black coffee dark roast is how I always drink it but usually about 3 cups a day during the work week and maybe 2 per day on the weekends.

[@lauramckinney8351]

Thank you for doing these! I love the variety of topics covered. Leave no stone unturned. 🦘🦘🦘

[@jessijacobs8]

Binge watched your videos all day! Your insights are GOLD!!!! So glad I found your channel! 🤘🔥🤘🔥

[@coacheugeneteo]

Thank you! 🙏

[@jessijacobs8]

@@coacheugeneteo 🤗😘

[@notoriousbig73]

Very much appreciate your wisdom And thank you for giving it for free Even after 30 yrs of training you are still teach me New things You are gentleman and i wish you well in life✌

[@DarkfateTV]

"Maybe they hate my taste in music" *is wearing a rush t-shirt* Me: impossible

[@coacheugeneteo]

Truth 😂😂😂💁‍♂️

[@metalthrasher2112]

No truer words have ever been spoken

[@onepunchman5501]

40 mins of heaven, finally reached the dojo after almost 6 months of ganbaru ☺️ you’ve changed my life m8

[@coacheugeneteo]

🙏🙏🙏 legend!

[@soumita05]

Man.. you should be paid for these videos.. my Sunday noon got sorted... Totally loved it!!

[@coacheugeneteo]

Haha thank you. In a way, I do. Via YouTUbe monetisation. Probably made a whopping $4 or something

[@soumita05]

@@coacheugeneteo ha ha ha.. if that makes you happy... I don't mind free knowledge

[@messmorise]

How dare anyone hate on your taste in music! hahaha Great video, as always. Thanks for educating us. :) x

[@coacheugeneteo]

I know right 😅😅 Thank you ☺️☺️☺️

[@seanbradley8496]

love the long vids. Love cooking dinner and listening. Thanks!

[@kimberlysadberry6757]

🧐thou shall NOT blaspheme the hair or the t-shirts!!!😤they are amazing!

[@grownk9825]

Interesting take on coffee! I didn’t think about the possible impacts of the body needing to eliminate it.

[@coacheugeneteo]

Yes! Very overlooked

[@dzcapssoula8581]

i'm rewatching this for the 3rd time ♥

[@2oleaves843]

Thank you Eugene for your insight into fitness. A modern day warrior! Nice Tee.

[@coacheugeneteo]

Thank you!

[@maxwilson5035]

Great content Eugene!! Fastest 40mins of my life

[@coacheugeneteo]

Thank you!

[@VaughnRipley]

Eugene, I recently discovered your channel from @MountainDog1 and I can't stop watching your videos. You are literally a modern day Samurai (should I say modern day warrior based on your amazing shirt). I must admit to being instantly interested in your channel because of the changing guitars in the backdrop... Regardless, you are doing amazing stuff here and your advice mixed with your philosophical look at life is refreshing. Thanks for the inspiration and motivation! Heck, thank you for all of it! Keep on killing it!!! Cheers.

[@Crimson_Abyss_IV]

Me having a typical Eugene's "Fuck Yeah" reaction seeing uncle grow in youtube with some 🔥 content

[@maryalbano907]

I'm so glad I discovered you! Such great content, thank you!

[@jeremyhobbs3680]

1 Hour of steady state cardio can burn anywhere from 400 to 800 calories depending on that person's weight and body fat percentage. Studies show LISS is good for fat loss but can be time consuming hence why a combination of both LISS and HIIT are optimal for fat loss/caloric deficits.

[@sandeepchaudhary5620]

Loved the way you explained how cardio works for fat loss 👍

[@coacheugeneteo]

Thank you!

[@owlperformance2147]

Your hair is glorious Eugene!

[@coacheugeneteo]

Thank you haha

[@mvers6671]

Happy that I found your channel! So much relevant info and decently explained! Your talk about mentrual cycle is spot on... I am 38 now, started exercising 1,5 years ago and only recently been able to ACCEPT that MY OUTPUT IS SHIT during the second phase of almost every cycle 😅 and not just that, I am literally my other self... I started to simply cut myself some extra slack during those times, that helps!

[@MSF93]

Cheers for the Rush T-shirt!!

[@coacheugeneteo]

Yes!!

[@mariaayala8957]

Such a good video with great content. Don´t know why I didn´t watch it before... Thank you Eugene!

[@mikerenshaw7867]

The only thing that would make this video any better is more add breaks tbh. Thanks Eugene :)

[@shauncraigparkinson8165]

always informative, thank you again.

[@katielee7308]

Realy informative videos, I'm watching a lot now I'm at work and there is nothing to do!

[@coacheugeneteo]

Thank you! Glad you're enjoying it

[@stephanietauevihi7483]

Absolutely love the way you give information thank you thank you !!!

[@coacheugeneteo]

You are so welcome!

[@ElreyRayo]

1 of the Best videos 👍

[@jennysc6336]

thanks for the info, especially regarding carbs affecting sleep! ps. i like longer youtube videos personally because usually I'll watch during meal prep or eating dinner and doing dishes.

[@coacheugeneteo]

Thank you! I'm glad you enjoy these style of videos. I'm going to try and do one a week

[@areyoutheregoditsmedave]

I love this band

[@coacheugeneteo]

🙏🙏

[@katrinalj]

So much value in this vid 🤓🧠

[@coacheugeneteo]

So much value in YOU 😄🙏

[@bryantay862]

Thank you so much.

[@BigMigz009]

Eugene you’re good in my book 📖! Gym bro 💪🏽

[@BeFrEr]

on the stairmaster i burn about 200kcal in 30 min with low intensity. i think it possible to correctly calculate burned calories on the stairmaster since you move your body straight up.

[@joeschmo2693]

For me, 'cardio', AKA non strength training exercise, is mostly for general health maintenance. Burning a few hundred calories ( I think 150 is a bit of a low ball estimate) is just a bonus. Keeps the heart healthy, blood pressure under control, etc. What good are big arms if you lack the mobility and endurance to walk a couple of miles?

[@coacheugeneteo]

Agreed. I went to look at some numbers after this and realised how off I was there with my estimates 😂😂 but my point still stands. I prefer cardio for health purposes. NOT calorie burn purposes. And the health purposes are far more important and should an argument for doing cardio year round to a degree IMO

[@jesuiscamillo7614]

Great video as always!🙏🏻

[@coacheugeneteo]

Thank you

[@Sk0lzky]

10:59 research suggests they might be opposed, since cardio is fairly demanding mentally it's more likely than, say, strength training, to cause large decrease of NEAT, at least on those cardio days.

[@Cluff8309]

Hey, I do low intensity steady state workouts 6-7x a week, mostly on rowing machines or cycling. One hour of rowing usually burns somewhere around 800 calories for me. Not sure if this changes your opinion, but it’s far more than 150 in my experience!

[@coacheugeneteo]

YeAh I was waaaay under haha. But my stance still remains!

[@geronimofarroni2118]

Love your content and sincerity, and now i love your musical taste! This shirt is a tie with the "lift heavy pet dogs"

[@SimbaADC]

I'm quite confused about the cardio for fat loss part. You say that in the 1 hour of low intensity cardio, 150 calories would be burned - which makes sense, but then you say that by sitting doing nothing 75 would be. But surely the basal metabolic rate calories (75) are not included in the 150 from low intensity cardio, so the total in the 1 hour would be 225? Loving the videos!

[@evanstevens8021]

Never seen your videos before but I subscribed when I saw the rush t shirt

[@coacheugeneteo]

Haha thank you!

[@evanstevens8021]

@@coacheugeneteo and after some videos man I really appreciate you bro cheers!

[@manuelawurzburger3859]

Thank you for this great input. Interestingly I'm watching that video while it's 4 o'clock in the morning and I can't sleep 😃

[@brianbachmeier34]

What are your thoughts on fasting? Perhaps that could be a video... 🤔

[@JustMichelle77]

I ride stationary bike using peloton app, 45 mins would burn 457 calories, so one hour for 150 calories as you mentioned is incorrect. I also did half marathon a few years ago, it took me 2 hours and total calories was 1100 that gives 1 hour of 550. When I go walk that’s liss for 45 mins I burn 250 calories.. so here you get the idea

[@darrenpayuan908]

Eugene, can lifting weights fasted in the morning be beneficial for all people or specifically someone with a higher body fat? or would that contradict building muscle? thank you and keep up the awesome content bro

[@coacheugeneteo]

Unless you prefer it or have to due to schedule, i woulnd’t advise it. I’d rather eat with some sort of fuel in my system to help with performance

[@darrenpayuan908]

@@coacheugeneteo appreciate the reply. the only reason i do it once a week is for glycogen depletion. i do however have a high body fat percentage. my next question would be if someone with a higher body fat can still become catabolic?

[@jonnyboz]

Loving these videos thank you!

[@coacheugeneteo]

Thank you!

[@balldoctor6686]

Can you give your thoughts on neck training for aesthetics? Especially if you have a good jawline

[@dirtyhorse5090]

Most excersises due support neck. Deadlift,shrugs,clings. There are next work outs for wrestling and boxing. There videos show in depth

[@danielcolak]

I like the shirt. R.I.P. Neil Peart Thanks for this! :)

[@coacheugeneteo]

🙏🙏

[@pattol666]

Sucks about Neil pert eh man. Seen you wearing the RUSh t shirt figure your a fan.

[@nstringer9]

I know there is caffeine in chocolate as well. Do you think the amount is negligible or should the same considerations be taken as with coffee? (I really enjoy dark chocolate)

[@coacheugeneteo]

Negligible amounts there ☺️

[@MEGATestberichte]

Hmm what is low intensity, for me it is the following. I do around 60 minutes on around 80 rpm on 120 Watts and i have around 450 kcal. Just do it while watching your favorite show :)

[@sleepyhead4627]

Nice shirt! You know what’s up, Uncle Gene 😉

[@coacheugeneteo]

🙏

[@sleepyhead4627]

I’m curious, what’s your favorite album by them ? 🤔

[@molaakk]

Those who watched through the whole video will up this comment🤙🏽🔥 Thanks Eugene❤️

[@coacheugeneteo]

Legend 🙏🙏🙏

[@faimohkihfaimohkih8223]

What tea do you drink? I’d like to break from caffeine for a bit but am not a fan of floral teas

[@coacheugeneteo]

This was rooibos

[@tonysimi1776]

400 calories walking for an hour. I walk 12-18miles a day works for me!

[@rodrigomartospamplona9039]

Hi Eugene. I m from Spain. I really love your content. Congrats for the channel! (I recommend it for every person, fitness one or not) I have a question. I know that you re gonna answer "it depends"😂, but, in general, when do you recomend to start using the lumbar belt in squat and dl? I feel I start to need it when I lift my 4rm more or less (in dl). But i dont know if i should use it to perform or i have to make my lower back stronger specifficly. Thank you!

[@kikowilson2704]

Love those Q &A, more detailed than lives. Just let you know, skipping for cardio, 50 minutes burns 400 calories with chest straps, I’m 5’4 shorty 60kg. 😄

[@dylansevitt]

it really depends... if your big and out of shape it's possible to burn upward of 500 calories skipping at an average pace, if your well trained and skinny you may burn less than 200 calories. the only way to know for sure is by testing in a lab...

[@kikowilson2704]

Dylan Sevitt I get what you saying, but also depends how hard you push, isn’t it. 🙂

[@dylansevitt]

@@kikowilson2704 yes but you'll need to do more in order to "push" yourself as you get in better shape.

[@kikowilson2704]

Dylan Sevitt Maybe you need learn how to talk to people before you give advices 💁🏻‍♀️

[@coacheugeneteo]

Haha good to know keeeks 😅😅 I was way off haha

[@notjustjet6834]

According to the treadmill, I burn somewhere around 3-400 kcal in 30-40 min LISS.

[@humairaaessop4152]

Absolutely loving ur content, so informative and helpful!!! I know you have your own app and was wondering if you would consider adding an option for monthly debts, compared to the current annual/ once- off / quarterly... Would love to be a Ganbaru member, bt I can't afford the upfront payments and would prefer the monthly charge... P. S Thank you for ur educative videos and posts, LOVE IT. stay safe and blessed!

[@AniZonneveld]

Just stumbled on your channel and am learning a lot of new things! I am 58 and petite and am having trouble loosing those 5 pounds. High impact cardio is too hard on my body and the 175 calories I burn is not worth the body ache. On carbs, I've reduced my intake on rice to half a cup a week. Do you know how difficult that is for an Asian!! I have to completely overhaul my workout...

[@Chris-ni2pc]

awesome video thanks

[@coacheugeneteo]

Thank you

[@R.I.F.T.]

When I run between 3 to 6 miles the treadmill says 300 to 900 calories were burned. Nutrition and muscle efficiency plays a role as well. If you're not used to it you probably burn more. If you're used to it then you'll probably burn less.

[@telefonstolpar]

Really good video as usual, to bad that the 250,000 advertising breaks completely destroys it. 😅

[@coacheugeneteo]

Hahahaha I gotta work out how to make them less frequent. I agree

[@hrdkorebp]

For me an hour of low intensity cardio, jogging, Burns about 750 active calories/ 900 total calories.

[@ghnna]

The dislike is from that guy who believes cardio is key to fat loss

[@coacheugeneteo]

Hahahahaha you're not wrong

[@08sreyna]

what the best thing you can do for stiff joints. Ankle, Big toe. The thumb can get pretty stiff. Would you recommend isometrics just like working with tendonitis?

[@coacheugeneteo]

Without knowing more context hard to say but it's probably a good start point

[@ronin_9]

Hello Uncle Eugene

[@coacheugeneteo]

🙏🙏

[@pablomendoza8319]

Great video!👍💪

[@coacheugeneteo]

Glad you liked it!

[@slgfkier]

Hey Eugene I love your videos, I find them helpful like none other. I've been training for a few years and I still find it hard to feel strong contractions in my chest like I do in like my biceps or triceps. Your other chest videos helped a lot (shoulder packing, chest up, midback and lats firing throughout) but I still find it hard to consistently squeeze my chest when lifting weights. I've been constantly playing around with different angles too but to no avail. I was wondering if this is normal or am I still doing something wrong?

[@R3c0nf1gur3d]

Hey Eugene, would really love to know your thoughts on Bitcoin/crypto. I watched the whole video! Amazing work.

[@coacheugeneteo]

I really don't know much

[@SerratusAnterior]

lighting seems a bit harsh. But I think you fixed that now.

[@sncaterd]

Obviously low intensity cardio isn't efficient for weight loss, that's the key detail that people always leave out. You have to be doing high intensity cardio, and often times people don't realize this because they think a slow/moderate jog is enough. My typical 1 hour cardio sessions are typically around 800 calories per hour of high intensity road cycling or fast paced trail running. Please be more specific about the type of cardio being done, as now people will say "well I heard you shouldn't do cardio for weight loss so I am not gonna do cardio"

[@FlubJumper]

So but what is about overall volume for women training in general? Should they do less volume because of less testosterone and muscle mass and slower muscle growth potential? For example in terms of sets per muscle per muscle group per week? E. g. less volume is needed for Arms/Shoulder for optimal growth.

[@Emma0988]

Sorry but the cardio part lost me. Cardio does burn calories and with proper nutrition will reduce fat.

[@coacheugeneteo]

It definitely does burn calories. I'm just saying that I see it as inefficient and for most people an inappropriate use of the tool where increasing daily activity would suffice

[@owlperformance2147]

@@coacheugeneteo I agree with everything you said, but it is nice to see that for someone heavier and fit like me, when I go running for 30 min I burn 600 cals ahah