OVERRATED: Explaining Controversial Fitness Topics

In this video I'm ranking 21 fitness topics as either overrated or underrated. The topics are split up into 4 categories: training, nutrition, supplements and hot fitness topics.
I'm also having my friend and past coach Dr. Layne Norton join me. Subscribe to Layne's channel here: / biolayne1
Layne's Instagram: / biolayne
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Categories:
0:00 - Intro
0:26 - Training Topics
3:16 - Nutrition Topics
6:03 - Supplementation Topics
9:55 - Hot Fitness Topics
Topics:
Training to failure
Sumo deadlifts
Full range of motion
Powerlifting for bodybuilding
Lifting straps
Post-workout anabolic window
Liver/Organ meats
Detoxing
Kiwi fruit
Eating clean
Turkesterone
BCAAs
EAAs (Essential Amino Acids)
Creatine monohydrate
Testosterone boosters
Ashwagandha
Ice baths
Sauna
Fasted cardio
Bodyfat spot reduction
“Toning”
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References:
Kiwifruit
pubmed.ncbi.nlm.nih.gov/30979...
pubmed.ncbi.nlm.nih.gov/23746...
Creatine Monohydrate
jissn.biomedcentral.com/artic...
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Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats: • Video
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@batflashzyzz]

Idk how Jeff controlled his blood lust the second Dr. Norton said Kiwi was overrated

[@radfree9370]

Btw you mean overrated right?

[@Beepintheblip]

Yeah that moment had me laughing

[@HighTide_808]

I won’t stand for Kiwi hate.

[@decetes]

I like how they cut the part where Jeff pulled a gun

[@Stonesands]

You can hear his muscles tensing up the moment he said overrated

[@Deondre_Clark]

"I changed my thoughts on this" is such an indication that Layne is a serious person who bases his beliefs on best available evidence. I really appreciate anyone who is willing to admit they don't know everything and are open to change

[@ninjanik2095]

literally came down to say this

[@slee2695]

Good thing..because he's been wrong a lot

[@meltedsnowman9637]

@@slee2695 Like on what?

[@Deondre_Clark]

@@slee2695 examples?

[@corbin101]

Facts, pure growth mindset.

[@JokerManiacz]

PLEASE make this a series. This is such a fantastic way to convey information AND it’s nice to have two people doing it. Also nice to have you guys vote game-show style so it’s your true opinion. I love this

[@PEACE17_1]

Agreed

[@prithviraj1080]

Agreed

[@War4Skills]

Amen man, this is such amazing content more people need to see!!!

[@matts1392]

Jeff kicking his feet and yelling "Nooo" at the Kiwi verdict was hilarious and kind of adorable.

[@bringforthtruth]

It was actually really cringey

[@simulatedstring9029]

@@bringforthtruth cool story bro

[@rhn4710]

Noooo not the heckin' kiwerinoo

[@joenuts1034]

@@bringforthtruth Ermmmm actually it was really epic and cool!!!!

[@anon8633]

Gay

[@Myyzell]

you should make this a series. it’s very concise and brief with good information

[@maitreverge]

Yes, yes, and YES !! Episode 2 plz !!!!!

[@boldisordorin9010]

Yes but they pretty much covered everything already in this episode

[@agontop1]

Agree with this!

[@nochill9722]

Hope this helps somebody. Renaissance Periodization (Dr. Mike Israetel) has a series on fitness myths. I used to legitimately hate the dude because of some of his earlier takes on certain subjects but man has one of the most informative channels on KZbin. Love both Jeff and Mike though their presentation styles are vastly different, but Dr. Mike's channel is seriously underrated so.

[@iskillio]

​@@nochill9722 no one cares

[@flamingburritto]

Honestly I wouldn't mind a one hour version of this where they go in depth and cover even more topics. This was an amazing video especially for newcomers, cuz they can get all this info in bite sized pieces and get a general idea.

[@mattd8178]

I’m so

[@naantjez]

I'd watch an hour long video on most of these subjects they cover. Maybe not on creatine though ;)

[@shazzakcool]

@@naantjezqq

[@tylermorgan1468]

Right, he needs to start a podcast

[@remnantofisrael1]

I would PAY for a panel of 4 experts to do this for every question. This is gold

[@bababooeebababoous]

as long as they don't neglect the importance of recreational cocaine

[@colorblack8305]

They literally give Ashwaganda the Green flag 🗿It causes serious Liver failure and no benefits as they claimed.

[@ayeyebrazorf7527]

@@colorblack8305 causes serious liver failure if you take the wrong dose maybe. If you drink 10 L of water you die as well, I guess that make water dangerous as well. Btw in the real world there is some scientific evidence to support the use of ashwagandha for a variety of health conditions, including: Stress and anxiety: Ashwagandha has been shown to reduce stress and anxiety in several studies. For example, a study published in the journal "Phytomedicine" in 2019 found that ashwagandha extract reduced anxiety and improved sleep quality in people with chronic stress. Depression: Ashwagandha has also been shown to be effective in treating depression. For example, a study published in the journal "Evidence-Based Complementary and Alternative Medicine" in 2018 found that ashwagandha extract was as effective as the antidepressant medication sertraline in treating depression. Fatigue: Ashwagandha can also help improve fatigue. For example, a study published in the journal "Nutrition" in 2015 found that ashwagandha extract improved fatigue and cognitive function in people with chronic fatigue syndrome. Cardiovascular health: Ashwagandha may also have benefits for cardiovascular health. For example, a study published in the journal "Phytomedicine" in 2017 found that ashwagandha extract improved heart rate variability, a measure of heart health. Blood sugar control: Ashwagandha may also help improve blood sugar control. For example, a study published in the journal "Diabetes, Obesity and Metabolism" in 2019 found that ashwagandha extract improved blood sugar control in people with type 2 diabetes. Immunity: Ashwagandha may also have benefits for immunity. For example, a study published in the journal "Frontiers in Immunology" in 2020 found that ashwagandha extract increased the production of white blood cells, which are important for fighting infection.

[@ziwuri]

@@colorblack8305 Could you show some proof for that?

[@ks-ok1oc]

​@@colorblack8305it is herb used from ancient time in india, it has several benefit , I have seen people including myself, using it from years with no side effects

[@TheeDeeM]

God I love this channel. Gym culture can be so toxic and devoid of discussion and facts, but man these guys actually make me want to try going to the gym again.

[@birdtj82]

Yeah Jeff is very authentic . He doesn’t sell fake info

[@TheeDeeM]

@@birdtj82 the goat

[@birdtj82]

@@TheeDeeM u mean Jeff D G.O.A.T. Rite? Not me d goat 🐐? Lol 😂

[@birdtj82]

@@TheeDeeM oh his fiancé , Stephanie Buttermore also super good 👍🏻 authentic youtube influencer! Like so just humble couple so rare ! :)

[@TheeDeeM]

@@birdtj82 lmao both of you are goated

[@GymGarageMan]

When I was a kid training and diets were made so complicated! Now I realise its simple..eat sensibly rest well and PUSH it to the limit! Still pushing it even at 52 years old!!!

[@davehopkin2329]

Just checked your channel garageman BRUTAL training keep it up grandpa 🔥

[@charliehaven8517]

Crazy training garageman you do subbed 💪

[@lucatamburini69]

Exactly like there is no good or bad food, people need to realize it’s just about calories in and out and macronutrients, so if a pizza falls within ur macronutrients it will be the same as eating pasta with some toppings ore other foods similar to the macronutrients that you need. It’s all about balance and sustainability!!!

[@chillendw]

Get it!

[@JohnDoe-pc3uk]

@@lucatamburini69 I mean, there's no hard ruleset on what you can eat and what you can't, but some stuff is harder to fit into a balanced, proper diet.

[@GayBearBro2]

The lifting straps thing is imsane for me. My lats and traps have never felt more sore from deadlift, shrugs, rows, etc. than when I use straps. Yeah, it leaves my forearms at the door, but it feels so good making my bigger muscles so sore.

[@jessefischer7899]

Me as well - i have a job that is physically demanding on my hands and before straps I couldn’t handle doing heavy pulling as well as work without getting injured.. straps fix the issue

[@Fohrenbach]

Because of the heavier loads, more reps, and feeling more locked in with straps, I've gotten plenty of forearm pumps and quality work on back day

[@lucasseuren4180]

So agree. My (R)DLs went up massively when I started using straps. Sure, from a functional strength perspective, it's not useful being able to DL 1.5-2x BW with straps, but only 0.75xBW with straps, since the latter is what you're interested in. But you're also never pulling a bar in real life, and you can train grip perfectly fine separately :)

[@phillipl2267]

If I don’t use straps in heavy lifts, I’ve literally busted blood vessels in my fingers to the point where I can’t lift for a week. So yeah, straps rule.

[@doublejacketjimmy391]

I mean if you’re not powerlifter or strong man competitor and your goal is pure hypertrophy then straps is the way to go. Always. Other then that its just fear mongering and gatekeeping. Don’t bother listening to them.

[@jagdeepsadhale9906]

As a 50 year old, it helps to know that keeping it simple is the way forward. Thanks guys.

[@AAG414]

having two expert takes on various subjects of interest is pretty damn helpful, I hope this series continues

[@grimgamer24]

I love this format of video please do more. A lot of information briefly, but still well described. Love the duo as well!

[@jon7187]

This should be top comment - the information to time density was great. Broad topics that will allow us to dive into the other videos if we want more info.

[@al3x_k388]

Jeff taking every opportunity to take a dig at Coach Gregg 😂

[@joe94c]

Well deserved too

[@jellojiggler1693]

@@joe94c Why? Not seeking to argue or disagree, serious question. Doucette seems really polarizing and I'm not totally certain why.

[@joe94c]

@@jellojiggler1693 he always had an abrasive personality but I trusted his content, even if it was difficult at times. Then he released his turkestorone supplement. Right then he became the very thing he used to rally against. An influencer peddling shit. It had no evidence, and he pushed it. Then Jeff called him out and he turned into a man child. I simply don't trust him anymore

[@Dionysos-]

Who is that?

[@omglookatme6899]

@@jellojiggler1693 He also insulted Jeff’s girlfriend/took jabs at her, so he’s not too fond of Greg for that either.

[@coma13794]

Incredible. So rare to find sincere, objective videos like this. No hype, just great takes, one topic at a time. Excellent explanations and reasoning, too.

[@ferrm1992]

This is the collab I didn’t know I needed. Love both of your contents

[@TheInostep]

The sheer amount of knowledge given in this video is under rated

[@JennSarracenia]

Yes

[@pablov1323]

love this collabs. Layne is a treasure for the fitness community

[@benstringer5699]

This was so incredibly helpful; thanks to the both of you! Please make this exact style a series- I can't think of a single thing to change.

[@andrewwest8892]

Please do more of this! More Layne. More collabs. More videos like this and especially the other recent workout video with Layne. The workout video was much more entertaining and informative than watching Cbum workout honestly. The little bites of "coaching" throughout the workout and the banter is great for many reasons.

[@DiggityDawg9]

I’m a very stressed person so with taking ashwaganda I actually feel a lot less stressed at school and at work overall. Good video Jeff.

[@thaisennj9781]

Ashwaganda took my ability to feel away. I stubbed my toe and the pain meant nothing. I am no longer emoting.

[@yashpandey2018]

​@@thaisennj9781 lower the dose man and cycle it

[@bbqsauce7]

What brand / how much do you take? I tried taking Ashwaganda and it just gave me the shits 😂

[@Caffeine.And.Carvings]

I Tried it and it actually made me more nervous and jittery with no benefits. Had ti stop after a week

[@justhair17]

​@@thaisennj9781 that sounds amazing ngl

[@tgilbs]

Not even done with the video and I just had to stop and say this was a super fun format and very well edited -- snappy pacing, the b clips were well used (and funny), and overall, a very informative and fun video. Loved hearing from both of you on these topics!

[@ford9978]

Second this

[@Ho_Lii_Fuk]

As a finn I think I have a lot of experience of different types of saunas and I have spent a lot of time in saunas. Sauna does have it's benefits but you should absolutely not go to sauna for muscle growth if you don't like being in sauna. The main benefits come from it just being a place to relax and try and forget all your sorrows etc.

[@hassan1062]

There’s studies that show sauna use increases hgh

[@emmaheikkinen2773]

Agreed. As a person and a fellow Finn, using sauna several times a week, I can't think of something more relaxing after a gym session or workout outdoors in the cold!

[@Samitsy.]

Sauna definetly helps more on the mental side rather than physical. But that way it helps your physhical growth too. Just came from sauna and it felt f*ing great!

[@Ubeogesh]

On the other hand, I dislike what sauna does to my body, my skin and head specifically, and I only go to saunas for social reasons. But I hate how people keep trying to convince me that thay are good for me and my recovery and so on

[@tijmen131]

​​@@Samitsy. disagree, sauna does have physicall benefits as mentioned in the video. In does reduce vascular diseases if done atleast weekly and it helps with recovery. Which is enough reason to use a sauna if you like it. But it doesn't increase muscle mass, as also mentioned.

[@pipp972]

Very lovely to hear you two emphasize evidence-based fitness and clinical trials over mechanistic explanations so much. Thank you for what you do!

[@mlee2692]

Freaking love these videos with you two together! You two need to collaborate more often

[@QuintonDolan]

Really like this short form rapid fire question format with Layne. Do it again. Constraining the response time to a couple of sentences really keeps things concise when we know both of you could talk for ages on any one of the questions.

[@calmsoundsforyou]

I would not mind more of this kind of content, you and Layne really are great together! So much information, but never stuffy, really well done!

[@DanielLopez-qm7kn]

Every video is well explained and analized throughly from start to finish, im 23, relatively new to this world of fitness and im often overwhelmed by the thousands of books, articles and videos about fitness and muscle growth. Im glad i stumbled across this channel for guidance. Im definitively subscribing.

[@aryansarc]

I am a beginner at the gym (~ 2 months), and I have been following your Ultimate PPL series. I can see noticeable growth in my chest and legs man, feeling awesome. Every day I wake up and look forward to going to the gym. Eagerly waiting for Day 2 of PPL. Thanks so much for existing, I got into lifting only because of you!

[@colmlooney5843]

If you are a beginner I wouldnjust be aware of beginner gains at the start. You bulk up quick at the start, but the lomger you go the harder it gets to put on more mass. Keep it up tho king

[@aryansarc]

@@colmlooney5843 I see, Thanks king.

[@smileyzz2523]

Noobie gainsssss

[@lisafaser6031]

Fun way to do some myth-busting. Great rapport with Layne, too. Thanks!

[@aparks6463]

They vaguely said opinions and barely evaluated, especially their stance on organ meats. No myths busted at all haha

[@disabledfalafel]

@@aparks6463 “just take the supplements instead” LOL

[@PrinceDman]

Liver, literally the most nutritious food in the world is underrated, but kiwi is not . This was merely a fun little skit lol

[@jburd5435]

I’ve been watching Jeff for years and this is one of my favorite videos! Way to be concise and hit the main points. Thanks!

[@kile1058]

lts great seeing experts teach each other! and the nuances behind the “disagreements” even though at the end of the day the same principles are upheld. very informative and helpful!

[@thatoneguy9756]

You two need to do more of these it really helps straightening the fitness community out.

[@bunnerkins]

I love this video. Lightening rounds, no nonsense, just straight to the topics. I'd love to see more of this!

[@yashthosar]

this is such a great video idea. I feel it should become a series and you can even have different guests to know opinions of other big content creators about these topics.

[@DumbfoundedMadman]

I really enjoyed how the explanations were matter of fact and still admitted to personal belief based on the reasons given and didn't try to imply what was being said is absolute truth. Overall, great content. Thank you for your insight and opinions. Personally, I feel this is the type of content that's most beneficial to those like myself trying to make sense of the plethora of combating ideologies within the fitness world. Above all else, I think the best lesson learned from content like this is to follow the science and determine what actually works for one as an individual. Some things can be effective for some and not others, and there's no undisputed truth for all, but there is scientific data to support what actually can affect certain things on an individual level.

[@basilez]

I really loved this video. Fast paced style quick informational videos are the best. Really interesting stuff, eventhough most of the information is already know by most of us, it's nice that it's all in one place 👍

[@Alexor715]

Agreed. Much better than Athlean-ish 40mins videos leaving you even more confused.

[@MKECBS1]

Your best video in years hands down Jeff. You hit all the bases. Good stuff!

[@NightNinja540]

I LOVE this video/discussion format. Everything is very concise and while still providing valuable insight. Hope you do more of these in the future!

[@kariarcher6775]

I absolutely loved this approach to covering multiple categories involving health and nutrition and fitness!

[@DevKumar-ex6zb]

I think training to failure is underrated. Most people don't know what true hard training is like, and most movements apart from the big, heavy compounds, can really be pushed hard. Most people in the gym simply don't know how to train hard and they need to push themselves to deep waters to actually know the dedication this needs to reach a goal physique.

[@chavez349]

Failure is super important considering muscles grow from progressive overload. You’ll get stronger faster by going to failure.

[@nanasenoah8139]

I've been training for 2 months, I train full body and take a day off to rest. I'm in a calorie surplus, do progressive overload and I go to failure on most sets. I've been consistently stronger with each visit to the gym, in a couple months people will think I hop on gear since they are not training properly in the first place lol

[@aethylwulfeiii6502]

Training to failure should only be done twice a week on a high volume training plan. Just to help prevent burnout if you are doing a full six days a week of training.

[@Lili-cv1de]

Nothing new but every video Jeff makes I keep thinking this is the best fitness content all over the internet. Thanks for everything 🎉

[@RyanSchimmelpfennig]

Omg please please please make this a series!!! This was amazing, insightful and educational!

[@rose7996]

Amazing episode, definitely need a series for this topic. There is one thing I would like to say in defence of ice baths/cold showers though. While it doesn't have any direct effect (and possibly negative effects on muscle growth) one thing I found that it helped me with immensely is getting out of the comfort zone. I think the mental benefits of putting your body in a situation that fucking sucks (I hate cold showers even though I do them multiple times a week) is extrapolated into other aspects of my life. For example, I hate running, but my logic is "If I can take a cold shower during the winter months, running isn't nearly as bad". Essentially, doing something that fucking sucks makes doing other things that suck more bareable. I do completely agree that it is overrated though, but for the wrong reasons.

[@master0fnone]

I watch all kinds of fitness content across youtube but the quality and matureness of this is just leaps and bounds over everything else.

[@katelynfraser1406]

This was an AWESOME video. So much educational info. Sharing this with my clients ASAP thank you Jeff for all the awesome videos!!!!!

[@picarddelta]

This format is great! Concise and useful. Would love to see a whole series in this vein.

[@osman.muhammad]

Please make this a series. Was super helpful bite-sized information!

[@Riskiaatos]

Watched the whole video in 20 seconds. It was awesome!😍

[@xDaveN]

holy shit that must be a new PR, it took me 5

[@Riskiaatos]

@@xDaveN but i had rpe of 6😏

[@mazedmarky]

you missed the one question he forgot to asked at the end: 'does lifting actually help?'

[@mazedmarky]

*statement but it was a question :D

[@MrSuperbear90]

the bots are getting funnier

[@ChunkyROX]

The bias on kiwi from jeff😂 @4:48

[@trentparks7047]

Two of my favorite fitness people on a great collab. Thank you!!

[@Cheefstir]

Hey Jeff, thank you! You have no idea how much these videos have impacted my life.

[@No_Mercy_Editss]

Was waiting for some knowledge and here it comes Jeff

[@prymexxxx]

Very informative and compact video. Love this format!

[@ryno3888]

Great video. I enjoyed how it encompassed so many topics. I would love to see an extended version of this, with more elaboration on each topic.

[@Vince_atp]

great vid, very informative, loved every min! I'd love to see more vids like this! It was nice seeing updated summaries of each big topics from 2 individuals well versed in these topics

[@963andrei]

I tend to train to failure (also I like to do so) because I can feel like I pushed harder tbh. I can't trust myself to go near failure becuase I always have a lot more reps left than I think I do :)))

[@AhmedKheliil]

Train beyond failure, these guys are wrong.

[@floijd]

Train to equipment failure

[@innocentrage1]

It's pretty much the same thing. It's just easier and more effective to train to failure than say do 8-12 reps like most work out programs say, which may not be at all near failure for someone

[@theunicornbay4286]

​@@innocentrage1i train 20+ reps per set to reach failure

[@slampest]

@@AhmedKheliil naah. Go further than that. Take that failure beyond just training. Fail in your lovelife as well. Fail in your studies as well. Fall into a huge economic debt and fail to get out of it. Fail making your parents proud of you. Fail eating well and get fat.

[@adithya5348]

I have a video idea Jeff, can you post an unedited version of your entire workout. In one video you said you only workout 20% of the time in the gym, but for some reason I (and other people) feel like we are wasting time between sets. Because of this, I feel bad for just sitting around in the gym and jump into the next set in a hurry which isn't ideal. It would be useful to see this is how it is supposed to be

[@TheOutlierToday]

It's not that complex. Rest as long as you need to, but not too much. You're never gonna rest enough to match your first set. But you shouldn't be resting more than say 5 mins between sets of compound movements.

[@WujiErTaiji]

Doing nothing isn't a waste off time it's just preparation for the next set. Not sure why jeff needs you to show this you can trust his word on this one. You're not asking him to show you other things he tells us in full like what supplements to take or would you want to see a unedited video of him taking his supplements? Not trying to be harsh it's just unnecessary. Just rest and prepare for the next set.

[@jacobdejongh9042]

Set a 1 min timer on your phone between each set

[@silverhost9782]

Nothing wrong with waiting between sets, everyone has to do it. I just go on my phone for 2-3 mins to pass the time

[@lyxsm]

In your workouts you should spend significantly more time resting than actually doing the movements. About 3 minutes seems to be the best rest time between sets, with a bit more rest for heavy compound lifts and a bit less rest for lower weight exercises. The 60-90 second rest time you often hear seems to be suboptimal and is mostly based on two things: 1) The burning sensation in your muscles is increased when you rest less, which way too many people wrongfully equate with better muscle gain and 2) Gyms want to reduce the time the equipment is unavailable, to maximize their potential paying customers. But that being said, resting too little or too much between sets (within a reasonable range ofc) doesn't have nearly as much impact on your gains as the set itself will have.

[@DaKingBalla06]

Great video, love the format. Quick, good info, and hits lots of topics.

[@nicknazarchyk907]

Excellent video. You went through many topics in a short amount of time. Thanks!

[@jcqlopes]

My two favourite science-based training and nutrition communicators in one video

[@Enigmaticus99]

Thats what i would call a bro science peer review, haha. Great format!, i love that you guys always keep it scientific. Pls keep showing studies (though,i know this adds to editing time) when you cite them anecdotally, because you are the only one doing that consistently!

[@lamrof]

haha, bro-science, what a wonderful phrase, like "Akuna matata".

[@wastepreserve]

this was awesome haha they both obviously care about truthful data and it was great to see them agreeing on so much

[@theenforcer22]

Great questions, very informative answers & well delivered.

[@torsten6203]

Maybe sauna isn't good for building muscle but it has extensive health benefits outside of that, and there are many different types of sauna with varying temperatures, aromatherapy, and steam. Great video!

[@RyanDaMannn]

Yup, the most important gains we can make are to our long term health. Sauna has consistently shown to do this.

[@danielschurmann7558]

Most importantly: Sauna is sooooo relaxing and a huge reward and reason to go to the gym. If it has any other benefits, the better, but I honestly don't care. :)

[@benedekistvan2655]

Haven't read the studies on ice baths negatively effecting hypertrophy but I can attest to them improving my mental health,pain tolerance,immune system etc.

[@bcolkesen2910]

Exactly. I guess they were talking strictly muscle growth and not the other mental benefits.

[@hisholiness5455]

They decrease hypertrophy if you do them like right after lifting. Do them before working out or 6-8 hours after is recommended (Andrew Huberman, Squat University, etc) to get the benefits and not interfere with hypertrophy.

[@ragnaraxelson59]

@@hisholiness5455 i dunno. seems like sum bullshit

[@jacobwilder1077]

What I've heard is that these ice baths reduce inflammation which interferes with muscle growth. At least according to huberman. I'm no expert though

[@lamrof]

What I know is ice baths make me feel very cold.

[@bennysue9445]

This segment is fantastic, thank you so much you both.

[@joshuanoyce8794]

Amazing video! Would love to see a longer version with more topics and more in-depth.

[@growingstruggle5493]

Great video guys! these 13 minutes flied by, you kept it simple, engaging and intructional, all while breaking down myths that went on for years, this video is masterclass on content creating.

[@oaschbeidl]

Ice baths have been a massive positive game changer for me personally, but not related directly to muscle gains but to immune function. I used to get sick like 6x a year for 2-3 weeks at a time and it fucked up any consistency in my workouts I was trying to build. Started regular cold showers and ice baths and boom - got sick like 2-3 times in the 4 years since I started and I'm much more consistent as a result. I try to space it as far away from my workout as possible in any given day though so I don't cut down on beneficial inflammation so much. I am also able to relax much more in any kind of weather. Cold, wet, grey skies? Doesn't matter, my body can handle it. Super hot in summer, everyone's just reduced to a vegetative stage? Doesn't matter, my body can handle it. I used to be very sensitive in that regard too.

[@asana_awakening]

THIS! I don’t think anyone using cold water exposure/ice baths is thinking it’s going to get them jacked with lots of gains 😂 it’s for the other health benefits that HAVE been shown in studies. I have an autoimmune disease and it’s been a game changer for me too.. and I can notice a difference when I’m not doing it as much. I do like the point you brought up though with trying to space it out away from your workout, I’ll probably do the same because I didn’t realize it could have possible negative effects in that way.

[@sweener88]

Agreed 👍

[@DavidDavyDavidson]

Jesus Christ, I'd rather get sick and die than take an ice bath.

[@SiSi-xg1hk]

I only use cold showers as a precursor to hot showers when I am experiencing significant soreness in my muscles, especially my back. It's basically IcyHot, ice to dull the pain & heat to relax the muscles 😅

[@nietrelevant3338]

This, from a muscle building PoV ice baths don't provide benefits. But from a Healthy living perspective they have tons of benefits.

[@Eriktm-bo6ys]

These videos are super helpful, keep it up!

[@ShBenEd]

My two favorite YT fitness info people in one place. I love this!

[@Weeho_]

Loved it. Very interesting about ice baths. I never looked at them from the muscle building standpoint. Unfortunate =/ I'll still do them tho, for the reason I started doing them in the first place which is hardening the mind over matter and surge of energy after, love that feeling 😂

[@EddieLifts]

Creatine + Ashua + Tongat Ali helped me a lot. Been supplementing for 60 days and I’m up a solid 5 pounds tbh and still just as lean, my deadlift 3x3 is now my 5x5. So far so good

[@dy2084]

Do you take them all together? Also, which part of the day and with ot without food?

[@EddieLifts]

@@dy2084 half the dose in the am half a t night of each

[@stack80]

Humerban also seem extremely positive to some of these new test boosters.

[@hansTowns]

This was an incredible informative and easy to watch video! High quality content, thank you very much!

[@muumarlin1731]

Great video! Appreciate the help in navigating all this info..

[@steinj]

SCIENCE!!!! Idk why science seems to be the last thing people talk about when the topic is workouts.. they go to "what looks or seems like it works" even though it's based on absolutely nothing. Thanks so much for sharing some real knowledge with us

[@bk5710]

Great vid. Gotta remember this is discussed in the context of maximizing muscle growth and appearance. I take cold showers every morning, and while it may slightly negatively impact my hypertrophy (honestly I don't notice much of an impact, everyone is different), the benefits I get from immediate increased energy, focus, lowered anxiety, and general feeling of well being make it 100% worth it for me

[@giovac.6814]

I believe they refer to cold showers or baths just after the training, not as you wake up.. unless you trained all night with your partner 😅

[@dawoodbayat8460]

They negatively impact hypertrophy if done in the immediate window after lifting (believe it's within a 3 hour window post-session)

[@Terenxe2750]

Taking a cold shower also does not show the same effects according to andrew huberman, since you have to be fully immersed in cold water for atleast a couple minutes… so cold showering alone definitley can give you some wake up kick or focus when done in the morning, also confidence boost. But i also started to not cold shower after my workouts anymore since a warm shower just helps your muscles recover.

[@Thefreakshowbabe]

This was a good video and very informative! I hadn't seen anything with Dr. Norton in a few years and his comment of "I've changed my mind on this" is really refreshing and shows that he's a true man of evidence based information. I appreciate the time and effort that went into this video.

[@Fyre_Blake]

Very well done video Jeff! The content is excellent! 👏 P.S. The voice off screen starting topic prompts is a bit amusing.

[@come.tothinkoffit]

Stopped taking ashwagandha and my anxiety went through the roof! I actually find it better for my OCD and anxiety than Sertraline (Zoloft/Lustral). Great for sleep too.

[@birdtj82]

Take Sauna steam for 2 weeks straight ! U should watch the Dr Eric Berg -- video about sauna 🧖🏻‍♀️! - need To bring water 💦 with bit salt 🧂 instead of plain for electrolyte , drink 5 min before going in - need to breath Out SLOW . Most ppl breath out rapid ! It release bunch of depamjne n etc related things to calm ppl down . Usually it happens 10 min in . N usually the magic happens when doing it consistently for 5-7 days . Re sets all sorts things in d body . Like 14 Day straight can really up over all body health for couple months .

[@kendallhackney3156]

Bro actually sounded like a mad toddler when he overrated kiwi 😂😂

[@paulhampton9804]

Fantastic video! Please produce more of these. Well done!

[@samuelurb2214]

PLEASE make more of these, it was awesome.

[@USC5440]

I think there should be a distinction in timing when talking about ice baths. It only has a negative impact on hypertrophy when it is done post workout (it can have a negative impact for up to 6 hours post workout), but doing it apart from your workout, it can have not only metabolic benefits by increasing "brown fat" (potentially minor when it comes to fat loss/body composition, especially for somebody that is already fairly lean), but also studies seem to indicate it can significantly increase your dopamine levels and they stay elevated for up to 4-6 hours post ice bath.

[@lamrof]

Have you tried it, seen a big difference?

[@benmorrison2285]

Ice baths are pretty interesting and what Jeff and Layne said covers it I guess simplified: If you’re an athlete or someone wanting to reduce day to day soreness and inflammation to improve performance ice baths can be good Of your focused on max Hypertrophy gains probably give them a miss

[@One-Ring-To-Rule-Them-All]

I just LOVE this! Please make more! Please ❤ I have like 1000 more questions!

[@felix5740g]

Great video. I really liked Layne's input on the topics

[@ToxicSmoif]

As far as I'm aware, cold plunging directly AFTER working out is what can stunt muscle growth. I have no doubt that influencers hop in for a moment to 'look cool', but there are also genuine benefits to a cold plunge practice when done right - and from what I know, doing cold submersion BEFORE working out is completely fine for muscle growth. In fact it is shown to temporarily boost testosterone, dopamine, energy etc... therefore potentially enhancing your workout. Not to mention the mental health, immune system, cardiovascular system benefits, and probably more, but I guess that's a different topic. I think there needs to be a lot more research into this.

[@kristianfagerstrom7011]

Fair point - but the hype IS plunging into ice baths after training sessions/matches - not winterbathing as recreation. I've not seen any studies about ice baths before training,do you have any links?

[@SebaK1ng]

yeah, I think these guys are talking specifically about bodybuilding or muscle growth. Because Ice baths, as you said, have more benefits on the mental or psychological side, that they left out of the discussion.

[@silversides87]

Really enjoyed this format.

[@JuanPabloSecundo]

Sauna in terms of pure hypertrophy and performance standpoint doesn't do anything, however in terms of your immunological system it is proven to help a lot. Also the risk of cardiovascular diseases gets a bit smaller.

[@3n3j0t4]

and helps cut water weight if you wanna look leaner

[@3n3j0t4]

temporarily

[@BrawnyKingFitness]

Agreed with most of the points. Still I do not believe that BCAAs or EAAs are useful cause normal whey protein contain them in the same or even larger quantities. And taking them to avoid muscle loss during fasted workouts is also not necessary. Most weight training workouts barely burn any calories to cause protein loss, catabolism or muscle loss. I workout in a fasted state early in the morning and never had any issues.

[@brarautorepairs]

Having 3 grams of leucine with each meal is beneficial however it doesn't have to come from a supplement. BCAA can also support you during intensive exercise. You definitely will trigger catabolism from fasting. The body definitely will break down proteins but isn't a big deal if you're still getting sufficient calories in your diet. But fasting work out is more of a preference than a requirement.

[@JPRWP]

First thing… What a great video! More just like this please! Now I get the video was under/over rated for muscle growth but all of the research and benefits I’ve seen towards ice baths and sauna had nothing to do with it. In fact I’ve heard multiple people say never do ice plunge or cold showers after workouts because it messes with hypertrophy but it’s ok to do before. Sauna was always ok to do. Then again I do get it. This was a video for muscle growth

[@pinkmatter8488]

This is a really good format, hope we get more iterations of it

[@alextamas3778]

Really interested in this-> wasn't it shown that ice baths or almost any alleged exposed to coldness increases testosterone which can lean to increased muscle mass?

[@MultiGoban]

Not after a workout. They decrese muscle gains. So while they are incredible for mental and physical health, you shouldnt do them in the hours after a workout. So maybe before a workout is best 👌 . However as long as you are not an actual bodybuilder I think the health benefits outweight any muscle gain losses honestly.

[@TheTck90]

In Finland we go to Sauna and then ice swimming. Can't believe your overrated both😭

[@claybutler]

This was great! I like these quick takes.

[@viviendocarmo8673]

this video was so good and informative and i hope to see another one soon!

[@robinc.9845]

I follow Layne for some time. He is critically underrated and desevers more attention! He is one of those legit guys, you have to search and find. Same for Jeff, Sean Nalewany, Geoffrey...

[@BuzzedtheTower]

I'd add Mario Tomic to that list. He's legit too. No stupid ideas or pushing whatever is trendy

[@jayringo77]

I had a lightbulb moment during the nutrition segment. I'm what I describe as "at home vegan" - no animal product when I eat/cook at home; however, there are not enough plant based options worth spending my money on in most restaurants so I'm an omnivore when I go out. I continually struggle with daily protein and honestly never even thought to consider EAAS or BCAAS. Great video, love the discussion with Dr. Norton, please do this again from time to time to help us wade through the interweb and social media quagmire of bunk science and opinions presented as fact.

[@lucasseuren4180]

You could just take an (additional) good quality vegan protein shake, typically a lot cheaper than buying pure EAAs or BCAAs and they contain the necessary EAs :) I've been eating vegan for like 7 years now, and I've never struggled with protein or specific EA intake. I don't see a reason to fork over a shit ton of money for BCAAs when you can get the same benefits from a regular and much cheaper protein supplement.

[@MrPtrlix]

there are regular vegan protein powders made from peas, etc. no need to buy bcaa specifically.