The New Science Of Rapid Muscle Growth - Menno Henselmans

[@ChrisWillx]

Hello you savages. Get access to every episode 10 hours before KZbin by subscribing for free on Spotify - spoti.fi/2LSimPn or Apple Podcasts - apple.co/2MNqIgw Here's the timestamps: 00:00 How Much Protein Can Your Body Absorb? 05:10 How Much Protein Do We Actually Need? 10:45 The Protein Placebo Effect 18:16 Thoughts on Flexible Dieting 24:18 Is Caffeine Effective for Building Muscle? 31:23 The Importance of Optimising Appetite 39:02 Sleep’s Impact on Fat & Weight Loss 42:54 How Safe Are Artificial Sweeteners? 49:43 Does a High Protein Diet Impact Longevity? 57:57 New Wave of Glucose Monitor Technology 1:01:25 What People Are Getting Wrong 1:05:58 Is it Worth Obsessing Over Small Details? 1:08:19 Keeping Motivation to Train High 1:13:32 Most Underrated Bodybuilding Food 1:18:05 The Tribal Nature of Diet Culture 1:22:35 Where to Find Menno

[@brock5946]

Wesley Vissers next?

[@catherinedickerson9236]

Totally agree, Chris. Number and quality of KZbin videos is ridiculous!

[@bluesky45299]

Quran says: “Allah:there is no deity worthy of worship except he”:The Neccessary life/consciousness,sustainer of life/consciousness.” Wire like neuronal structures that conduct electricity via ions/neurotransmitters in the CNS/PNS possess no attribute of thinking/life and yet that has “randomly” led to life. Consciousness/thinking is an innate idea(“Fitra”)that is distinct from carbon skeleton and yet the materialist scientist believes that chemistry turned into biology via “god of randomness”/”Emergent property”/”law of nature”. Consciousness can only stem from Necessary Consciousness (Allah-one Indivisible/All-Loving/Self-Sufficient infinite perfection).

[@menno.henselmans]

Honored to be on the show, Chris!

[@FitOneswithVarun]

Well deserved, I enjoyed the part around focusing on the small details.

[@Theycallmegoc]

Great so far! Question for you. Currently taking a protein shake post workout with 2 scoops of whey protein ~50g bananas and frozen fruit. Should I reduce that to 1 scoop and have a second shake later with another 1 scoop?

[@LandonWalsh]

Thank you for coming on Menno!

[@menno.henselmans]

@@Theycallmegoc Probably no need. Just make sure your workout's sandwiched between 2 meals no more than 5 h apart and you're good even without a shake, generally.

[@JonathanLoganPDX]

Quick question - 1.8g/kg of CURRENT weight (90kg) or TARGET weight (82kg)?

[@leonkennedy9739]

I did what Menno said, I started hitting the weights 5 months ago and i have been getting great gains focusing on total protein intake over 3-4 meals per day .7-.8g protien per pound per day. I started bench pressing for the first time in 10 years struggling with 135lbs. I am now in 5 months lifting hit 220 for 6 reps, trying to get to 225 for 6 reps for my 5 month gym anniversary in a few days. From newbie gains my bench is going up pretty quickly.

[@wakeupstylellc]

I tried bench pressing recently, I can do 38lb . 😅

[@gr33klucas]

So you mean to tell me, you have a 45, 25, 10, 5, and 2.5lb plate on each side, and you’re doing 6 reps with it, instead of just putting 2 45’s on each side and achieving your goal which you could absolutely do for the same number of reps?

[@jamescarberry-todd4515]

​@@gr33klucas It's called progressive overload, you should be supporting this guy's progress. He's doing everything right but progressing like this. From a certified trainer 😊

[@bullinvginshop9011]

Also muscle memory. He said he used to bench 10 years ago. I took 7 years off and came back and got most of my strength and muscle back pretty quickly.

[@gr33klucas]

You guys are misunderstanding what I meant. There is something fishy about saying you loaded 220lbs onto a barbell. Anything you can do for 6 reps at 220, you can do for 6 reps at 225. 220 is the kind of number somebody “makes up”

[@nateiowa3359]

This is so amazing to hear. I’ve always had a mental struggle with balancing overconsumption and maintaining my health. Yes I want to build muscle, but I also want to maintain my overall health. This seems to simplify the balance of the 2.

[@GarumOverdose]

re: training your brain to like veggies, 100% true. I lost ~10kg one summer and fall, pretty much just eating cafeteria salads for lunch. These were not diet torture food: Marinated onions, often marinated chicken, had a bunch of fresh moz on, etc. Just didn't do the ranch and croutons routine on top of that. Just had a bunch of food in a bowl, with some oil. Next to the cafe I often ate dinner at was a really, really good burger place. Absolutely top notch stuff, wish they were still in business. Sometime during the fall I noticed that when I got off work and wanted something tasty to eat, _my brain wanted the salad._ I didn't go all Penn Jillette and have negative reactions to meat, but a couple seasons of robust, good salads had caused those salads to supplant even excellent restaurant burgers in my brain's reward hierarchy. So I ate what I wanted, mountains of it, and knocked off twenty pounds.

[@Engrave.Danger]

I'm the opposite. I've always loved salads and used to eat them all the time. Now I might have 1-2 a year. I filled the void with fatty red meat.

[@FriendlyNeighborhoodViking]

Jack3d was peak pre-workout!

[@seabass580]

Shit had me geeking

[@notrelevant1564]

If you’re interested in the paradoxical effect of effort on happy, sleep etc, you should see if you can get Steven Hayes on the showzs

[@beardy7124]

Menlos comment about carbs being overrated for weight training was shocking and not. I did strict keto, 20grams of carbs a day several years ago. I could crush a weight session but when i tried to run it was painful.

[@FlatStan1l]

Great guest! I've been watching Menno for awhile now after seeing him on the Siim Land podcast, his review of caffeine was great

[@colinmurphy3478]

1:18 "Higher risk of colorectal, colon, rectal, lung, and renal cell cancers were also observed with high total red and processed meat consumption." Disagree with Menno on red meat.

[@4u2nvinmtl]

I have built muscle and lost a significant amount of weight just focusing on my metabolic rate and macros. The only odd thing is how big the gap in calories between gaining and loosing weight has become. Currently I can eat up to 2400 daily calories without gaining weight for months on end (maintenance) but on the flip side I need to cut down to 1400-1500 calories a day to see any noticeable weight loss - 0.5-1lbs a week, why is this? 5'10'' male 42yo 214lbs (I find it nearly impossible to get below 210lbs and my goal is 180lbs).

[@Bodz2023]

That podcast was fucking incredible. What a guest and great questions asked. Thankyou both. If you'd like to get him on again at some point Chris.... lets just say I wouldn't hate it lol.

[@justinengland9814]

Very interesting and shows how marketing has fooled many of us over the years! It is simply a state of mind!

[@davidbrobb]

I love Menno, so glad you got him on Chris. What a show 👏🏼

[@manrajmudan2181]

Great informative episode as always Chris 🙌🏾🙏🏾👊🏾

[@jonathanjoestar275]

Probably the most important lean bulking podcast episode I've ever listened to 💯

[@dr.christle]

Menno is the man!

[@mohammadumar5217]

Chris you mentioned prophet Muhammad flying on a winged horse. Well, as a believer I testify, but also I'm hopeful it's going to one day, open doors to space travel. Doesn't matter if Hawkins calls it stupid. That's the beauty of belief and living a more fulfilled life ❤

[@theparadisesnare]

*Chris complaining about hitting 180g of protein daily* *Me, an obese Viking, smiling smugly at him as I hit 220g daily having structured my life around this goal* (I rarely actually hit it :(

[@AceBlake]

Another week goes by, and another scientist tells us the *real* way to build muscle. Im sure one of these days we'll get it right

[@AscendedWalrus]

One day you'll understand how science works

[@AceBlake]

@@AscendedWalrus and one day, your wife will love you again. Good night

[@AscendedWalrus]

@@AceBlake lol well played

[@xXxSynthxXx]

Honestly i have watched and listened so many "experts" they all contradict eachother that ive come to the conclusion that no one knows what the fuck their talking about. Its so nauseating. Im just trying to eat meat, veggies and fruit and doing my best considering how expensive shit is.

[@KanyeT1306]

A lot of science, in general, is the same thing. All these "experts" have no clue what they are talking about. A cornerstone of the scientific method is replication. Yet, for some reason, ~50% of peer reviewed, published papers (70% in medical fields), their results cannot be replicated. It's not science. Everything bit of information you consume should be looked at through a sceptical lens. Anyone can get any result they want from a study, especially if it is funded by someone with an interest. Just do what sounds best to you, and don't do anything stupid.

[@Gsyekd]

Everyone’s body is different so they try their best to generalize it for everyone. Just listen to one method and if it doesn’t seem to work for you then try another. What you’re doing is the equivalent of going to the mall and buying a Large T-shirt and expecting it to fit you perfectly. Everyone’s body is different, they just fit them to what they think the average body is like.

[@wald3287]

Depends on your bar for ‘expert’. I feel like there is a lot of consensus in the evidence based space

[@joojotin]

I agree. But there are those also who know what they are talking about. Just gotta find them. Or not and just keep living normally lol.

[@renzo3939]

Look for meta-analises over experts. Expert opinion is very low on the evidence-based scale

[@itsjohnrice]

I grabbed another cup of coffee out of habit during this episode....

[@vagabondcaleb8915]

...Eggs are packed full of choline and vitamins....They are healthy.

[@beardy7124]

The Professor that went on the “twinkie” diet was from Kansas State right down the road.

[@sindre5988]

Great episode!

[@svendragon8139]

There's tons of research about artificial sweetners and negative effects they cause

[@catherinedickerson9236]

Love Menno!

[@Yeeyu77]

Great podcast. But hes COMPLETELY wrong about caffeine. There are people whos nervous system is still recovering 12-25 month after quitting.

[@TheIgnacio777]

Protein needs comments do not apply to older people. What about that 50, 60+ age group?

[@Coach_B2024]

I easily get to 200gr of protein with 2 meals a day with food alone.

[@AhmedBATTLEFIELD]

How?

[@alexcipriani6003]

I remember researching several years back the magnitudes of placebo effect and this seems overstated in terms of statistical significance.

[@LowHangingFruitForest]

Greek yoghurt is the key to hitting your protein target and it’s mostly casein so it all contributes to muscle synthesis. Great for breakfast or post dinner snack or both. I have 500g for breakfast and 300g in my ninja creami ice cream after dinner. That’s 85g of protein for less than 500 calories so for 20% of my caloric need for day I’m getting half of my protein without even having to think about it.

[@robertthompson5501]

Cottage Cheese as well. 🏋🏻🏋‍♂️🦊

[@ezziewtf]

Goated video

[@lynnwilliams5432]

There is a limit in my ability to ingest protein I would say 50 gms.

[@Engrave.Danger]

You may be limited by your digestion. Things like taking antacids or hydrating around meals can be problematic. You might consider a Betaine HCL digestive enzyme that contains pepsin.

[@TheDennisWijnia]

my worlds are colliding. Menno is the goat

[@XYNTEN]

nice to see menno here

[@charles7799]

This is an amazing video!! Thank you so much for this info guys!!!! Seriously I appreciate what you guys do for us!!!❤

[@dane2379]

"You just don't tumble into that much meat." Chris Williamson - 2024

[@vesselofhonor7572]

😂😂😂

[@BenjaminLangley1]

Tell my cell mate that...

[@joshherndon8735]

Dr. Mike would have loved this.

[@jgarza03]

Kim Kardashian has entered the chat….

[@sarawitt834]

beat me to it...🤣

[@ExcitedSaturnPlanet-wt3it]

Menno knows his stuff. Good interview

[@Jules-Is-a-Guy]

I'm not dieting bro, I'm living on a budget and just eating less often as a result.

[@shackelfrdace69]

Felt this

[@ForTehNguyen]

have you tried the Inflation Diet? Eating less because its costing more. Its the new thing

[@tkmad7470]

The Biden diet!

[@NCWildHeART]

The Starvation diet sucks :(

[@BestBud-hr3tu]

Eat bugs

[@oftankoftan]

how do I get this dude's beard synthesis?

[@Spartainlaw]

Derma roll with a 1.5 needle 1 per week. Minoxidil + finasteride 2 times per day. Castor oil application in between minoxidil application

[@DustyhatTrick]

@@Spartainlaw Finasteride reduces DHT, which is good for keeping head hair but bad for growing body hair. 1.5mm needling can cause damage long term. An alternative for increasing minoxidil absorption is using tretinoin. Tret + minox + max your DHT= Dwarf beard

[@the_notorious_bas]

Having Dutch parents

[@jacobmorenzoni1873]

Chicken

[@oftankoftan]

@@the_notorious_bas godverdome

[@kygo]

Listened to the audio of this earlier... One of the best podcasts I've heard for a long time. No fluff, simple science backed answers... Hope you have Menno on again soon 👍🏻

[@XterniOfficial]

Key notes I took, you can use if you don't wanna watch the whole thing: 1. Protein Intake: 1g/lb of is overkill and less sustainable, 0.7-0.8/lb is optimal. 2. IIFYM: works, but overeating on junk food is much easier, because it's generally higher in calories. 3. Sleep: One of the most important things for muscle growth and fat loss, getting 7-8 hour sleep should be at the top of your priorities. 4. Caffeine: should be mainly used when sleep deprived, and treated more as a drug to overcome sleep-deprevation and not as a supplement to boost your workouts. 5. Artificial Sweeteners: pretty much completely safe and can help you sustain a diet. 6. Pangasius: weird take. feel free to add your own. P.S: I used Imperial because most people who use Metric know how to use both, but not vice versa xD.

[@Darknight526]

Thank You!!!

[@MSchon-qf3fl]

The quality of sports science available on KZbin is amazing. There is a lot of crap as well, but there is also really high quality information like this!

[@BigPictureYT]

Happy to see Menno getting a bigger audience. He has a lot to offer.

[@DILFDylF]

Like his beard and his tight fitting pants ¦:-()

[@DANIELPTFITNESS]

Thank you for having Menno! Super knowledgeable guy ❤

[@richardmiddleton7770]

The person who optimizes his workouts and consistency wins over the person who optimizes his protein intake but is too sporadic and sub optimal in his workouts.

[@coltonkosto98]

Well said

[@blackmarketarmy]

Exactly it’s the getting up off your ass part that people need to hear first. After that then can dial in nutrients after that. Eating is the easy part.

[@kevinhaimann5508]

But then again, if you match the protein requirements you get rewarded with better gains for the effort which might make you more consistent.

[@sudenluola2241]

Which is why perfect is the enemy of great and good. Thinking "Oh I missed my exercise window since I ate too long ago" and skipping what is perceived as a "sub-optimal" exercise session is a HUGE part of why people aren't making progress despite all the science-based exercise knowledge they accumulate. It's also why being depressed and only being able to sporadically exercise means that you don't gain as much muscle as you think you should.

[@Verbux]

@@kevinhaimann5508 If you rely on results for motivation when training for hypertrophy, you will stall out at a low-intermeditate physique. Maybe high intermediate if you have some nice genetics.

[@Metalweasel]

Thank you for immediately starting the episode and getting straight to it, with no intro or anything.

[@DILFDylF]

I had to watch a very concerning ad before it started :/

[@Metalweasel]

@@DILFDylF ab block extension awaits you

[@jomo167]

Eggs are not ‘HEALTHY’ or ‘UNHEALTHY’ but they have a very high nutrition profile. Contradictory bollocks. EGGS ARE HEALTHY

[@Engrave.Danger]

People pay a lot of money to make animal products appear to be unhealthy via epidemiological "studies."

[@ThePartyKnife]

15:24 Hey boyz I need your help, can someone please convince me that I'm getting injected with some anabolic steroids please? XD

[@creekroad]

Back to 3-4 meals per day then eh?! Round and round in circles we go 😂

[@skyq4062]

right lol

[@kane6529]

Anyone who is actually a bodybuilder and truly muscular eats more than 3 times per day! If you’re serious about not being wildly average like these guys you will too! Listen to guys that are actually muscular and weren’t genetically gifted

[@richardmiddleton7770]

​@kane6529 that is simple to get enough calories in, but if you can eat enough protein per meal, you don't need as many meals. Also the guys you're referring to are on gear, and trying to eat like them when your natty won't work.

[@brock5946]

@@kane6529 You are talking about people on gear which is not applicable to the majority of people

[@KGS922]

Did they discuss intermittent fasting?

[@VinceViglione]

Phenomenal video! Not that I would expect anything less from these two.

[@blackmarketarmy]

Yep, no point in going much over 1.5g/kg We’ve been spoon fed bro science for years with these ridiculously high protein numbers

[@iminition9992]

What would the difference between 9 and 7.5 hours of sleep be? Personally, I'm completely tired throughout the whole day if I get less than 8 hours of sleep. Is it just habituation or what's behind that?

[@mattbilek4743]

You may just be someone who needs more sleep. Most numbers put out there are just guidelines bc there’s a lot of individual variance

[@Junotekh]

@@mattbilek4743 Also really depends on lifestyle. During lockdowns, I went from 8.5 to 7 hours of sleep. No work, no training - less stress to recover from.

[@AudiFanPK]

Duration of sleep and quality of sleep are two different things as well. If you consistently feel tired after what should be a good night sleep, you might want to get your sleep quality checked.

[@kane6529]

You should reach out to bodybuilding coach Skip Hill, you misunderstand what Skip loading is! He’s a high level coach to this day and still utilizing carb cycling/ skip loads but Skip himself is doing things like Poke bowls not all shit food .

[@bart238]

references of the studies on expectations effect of caffeine, steroids, the genetic aerobic variant etc...? would help a lot!

[@NeilHaskins]

Key take-aways: Replace caffeine with artifical sweeteners Sleep until jacked and lean

[@emotionalignition]

Ahhh Menno, such a smart guy. Great episode and great to have a lot of this compiled into this cast for me. Definitely joined a few dots here

[@sgill4833]

I experimented on myself, too much protein is making me age faster too little and I lose muscle mass. The amount that works for me is 120 grams, weighing 170 lbs, working out everyday. Usually broken into 2 meals. Within 6 hrs after the workout. This is my personal method atm, I'll start the day with 10-15 grams collagen and 2 meals of 50 grams.

[@MrSkme]

I'm even more confused now. If I need 1.8g per kg = 150g~ but only utilize 20g per 4 hours for mps then I need to eat 20g every 4 hours every 7.5 times. That means I need roughly 30 hours in a day to get my daily recommended amount.

[@botherchriswinkler]

With 3300 calories per day and 186 pounds, I consume over 220 grams of protein per day, easily, even though that much is not necessary or beneficial for hypertrophy. I like it better than eating more carbs, even though I eat a lot of carbs. I really don't recommend it, though. You will get serious intestinal issues. Plus, you have to consume so much more water. You'll wake up dying of thirst and having to pee multiple times a night. It feels like you have a prostate issue. Especially with the Urea your kidneys excrete.

[@RoloRotMG]

A question I really wanted answered but unfortunately didn't here was what are the differences in protein requirements in a caloric surplus or deficit to maximize gains/minimize loss on a cut. I always knew we were overconsuming protein as gym nerds but on a cut, 1.8*kg? Is that right

[@AudiFanPK]

As far as I know adequate protein intake paired with sufficient training intensity becomes more important during sustained caloric defect to prevent muscle catabolism. Simply put: You'll want to convince (and enable) your body to consume fat, not muscle.

[@AudiFanPK]

Imo, how you feel during a cut is more important than hitting 1.x g/kg of protein. Because if you can't train hard because you feel depleted, because you sacrificed too many carbs and fat just to hit your protein goals, you're going to lose muscle mass. Been there...

[@matthewj9652]

It's pretty simple really - I've been doing this for 15 years, eat carbs, fruits, vegetables, lean protein sources chicken, fish, salmon for fats. Rinse and repeat. It just takes discipline day in and day out.. there's no short cuts you have to be committed. You'll have to give up your precious 'couch' time and spend it in the kitchen cooking and cleaning.

[@wakeupstylellc]

I don’t know why, as simple as it is, I wasn’t aware of how easy it was to become a healthy person. I’ve done it for 1 year now, looking forward to be consistent like you for the years to come 💪

[@DanielHubb360]

And if your a single guy you don’t really even have to spend that much time cooking; for instance you could get a few pounds lean ground beef for tacos or sloppy joes or something and have meals for 2 or 3 days. Or a big chicken stir fry with fresh veggies and fried rice. And the more practice, the easier it gets. This strategy doesn’t work to great for me anymore though because my wife and kids eat most of what I make and they are too bougie for leftovers and want something different day-to-day.

[@3825cmac]

And doing steps around your house instead of being on the couch 🛋️ (I have a pretty large open floor plan, but just saying 😅)

[@3825cmac]

This!!!!

[@majuspursuit]

he made getting protein so hard. I am 105lbs female and have to hold back on protein because I get more than my target macros easily. for reference, I eat 155 grams of protein so not a small amount.

[@davidbosco1333]

Same here. I weigh 170 lbs and can eat 200 grams of protein without even trying.

[@MichelleAdamsPT]

This was so helpful! Love the questions and the clarification on so many things.

[@moosehead4497]

Buckleys cough syrup was the same... their slogan was "It tastes horrible because it works"

[@24tommy109]

oh wow another manicured narcissist with a new take on protein, cant wait to not listen. Unsubbed

[@boxerfencer]

As someone who's eaten tomatoes as a mandatory food for all my life, i can tell you I'd be sure to tell the difference between quality tomate sauce and a cheap alternative. It's not just about being sweet, as i dont think that's a sign of quality anyway, but about, not to sound like a snob, full bodiedness. Try a hydroponic tomate and one grown on earth and tell me there's no difference.

[@markprior182]

Great episode, very rare to hear diabeties & sugar control discussed with strength training. As a type 1 theres certainly a further degree of difficulty of controlling sugar in low carb diets (hypos mainly) and the release of glucose at the time of resistance training followed by the dramatic decreases at low level cardio (walking / jogging)

[@TheBigawl]

Skip loading works well you just have to carry a somewhat respectable amount of muscle mass first lol

[@muundus7]

“You just don’t tumble into that much meat” Average female medical student: 👀💀

[@daniellarsen1865]

Protein is just amino acids and if you don't have all the essential amino acids in proper proportions the liver can't store them so it converts them to sugars to clear them. They either get metabolized as energy or converted to fat

[@TheFoxracing666]

"Nobody stumbles into that amount of meat" you think that till you stumble into Dr. Mike in the streets. I'm pretty sure he wants all the meat 😉 😩

[@Auntypsychotic12]

Artificial sweeteners? Is there studies suggesting they maybe associated with fatty liver?

[@beardy7124]

I’d love to have some fake steroids. Just dont want to know they might be placebo.

[@Yupppi]

Make a note that the placebo steroid usage study went like this: they didn't have guided training. So it can fully be that they believed they're on steroids and can recover better, so they pushed their training more and accidentally found out they hadn't been training as hard as they could have. Or that because it was only some weeks, they managed to functionally overreach without burning down right away. So they potentially sort of autoregulated themself into better gains because they no longer thought they're restricted to what they're used to. As someone with IBS, I can also tell an anecdotal story about gastrointestinal tract function: if I get nervous about something that I ate, stressed out about something, like really nervous about some experience or what I'm about to do, I get very bloated in just minutes and start feeling dizzy and pressure in the chest from pressure in the bowels and gas coming up the esophagus. It might have nothing to do with what I've eaten, but the stress reaction and almost hyperventilation type of acceleration of the fight or flight response makes me feel very uncomfortable and concerned. It might even be that I had already built a lot of gas and pressure in the bowels but didn't notice it earlier and getting nervous sort of "activated" the uncomfortable experience. Which is why totally believe the observation in the gluten experiment. And which is why I totally believe in some self-inflicted sensitivities towards food. Coincidentally I just yesterday experienced that, biting into a hard (not comfortably soft ripened) nectarine that I had washed, but that perhaps wasn't washed well enough, because it was tingling in the mouth and throat and I even got the pollen allergy type sneezing and runny nose on top of hard bloating and dizzyness. It was pretty absurd. Personally I'm against sleep trackers. Very unreliable measuring and I have never met someone who couldn't tell you "I really thought I slept well and long before you showed me the tracker". Nobody needs telling they are underperforming on sleep for multiple days, they will feel it. And I swear nobody ever got improved performance from telling them they sleep poorly, they just tell you "thanks bro, I knew that and I haven't been able to really change it, but now I can truly feel like I'm at the top of the world that you told me". Furthermore the study where two groups were told they slept either great or poorly independent of how they actually slept. The group who slept well and were told they slept poorly greatly underperformed and felt just low energy, while the group that slept poorly and got told they slept well overperformed and were feeling great. In my opinion that just goes to demonstrate that not only is it rather useless to report to people how they slept, but also detrimental to their performance, given that most people in my understanding aren't sleeping poorly by choice. But I can also vouch anecdotal experience in that the worst time of my life was when I knew I wasn't sleeping well, very well knew it and fought hard to try to change it with very little results. For some crazy reason I thought I need to download a sleep tracker app that tells me I sleep awful. Well guess what happened? I went to bed and enabled the sleep tracking, was really stressed out about falling asleep, looking at the clock throughout the night stressing out about waking up hour closing in, then waking up exhausted and getting a confirmation that indeed I slept very poorly. Imagine how much better that made my day? It made the days absolutely tragic. Then I finally decided to throw the app into the trash bin and told myself that it's not the end of the world if I don't sleep well, there's nothing I can do about it after I've slept poorly, I can still go through my day and activities if the catastrophy of poorly slept night happened and it doesn't ruin the day even if I'm a bit tired. And alas, I started stressing out less and started doing more nice things and enjoy them more. And eventually the poor sleep started to subside. To summarize, the knowledge of poor sleep didn't benefit me, what did was starting to ignore it. Like I wouldn't get performance improvements from stressing out about what was inevitable and out of my control. When I finally slept better I could enjoy the fact that I got benefits from it. To further bolster that idea, my dad has this old folk's wisdom that even if you can't fall asleep, just laying in the bed recovers you. If you stress all night about it, maybe not, but also doesn't expend as much as doing stuff all night long. On the other hand for example if you meditate and go to bed and can't get sleep but don't stress about it, you relax from all the tension you had during the day and are more ready for the following day anyway even if you didn't manage to get the desired amount of sleep.

[@lisafaser6031]

Great interview! Menno is a such a wrath of information. Thank you!🙏🏻

[@seanfitzgerald1888]

The dianabol study? Seriously? You don’t mention training intensity and perceived exertion. Again, real world experience. Someone thinks they are taking something that will increase their muscle gains they will train harder and be more consistent with eating and exercise because they want to get the most benefits possible. Again you’re making blanket statements about placebo yet no other measurable variable was tested or mentioned.

[@Zefram0911]

sweetener on vegetables? that never even entered my mind..

[@RubyRedDances]

What they meant about 20g of protein being the ceiling was still incorrect.

[@ursmax]

Medicine tastes bad? You've never had cough syrup.

[@emilienbialecki448]

Whey protein =high quality protein? Compare to what????

[@TechHead03]

Does anyone know how to spell the fish filet he was recommending? My poor English head couldn't brain it, even with Google's help 😅

[@TechHead03]

All good, I found it. Apparently it's the same as Basa here in Australia.

[@PurpleNightmare52]

I enjoy this guy’s videos but why on earth does he think there’s an H in the word presume?

[@ajaciedenniettestoppen71]

Is Chris the son of Stefan Molyneux?

[@willismiller7035]

bro, ive been hitting 200 g a day, imma save so much money on chicken...

[@auseryt]

If that is all true why do we need in the pause day still the same amount of protein as in the workout day?

[@The.motivational.college]

Anyone from 2050 here ?

[@alelectric2767]

2054. Few years ahead of ya.

[@The_MKUltra]

Menno is your favorite health and fitness influencers trusted information influencer.

[@ajaciedenniettestoppen71]

I am glad Menno Henselmans is getting the platform he deserves!

[@jimstone6570]

I believe age plays a part in this as well?? Are we talking about someone under 30 or all ages? Supposedly the older we are the harder for protein synthesis to happen.

[@giuliam2531]

The older someone is the larger the amount of protein in a single meal necessary to anabolize. The threshold goes up with age

[@jimstone6570]

Yep. They’re not addressing this. Making a blanket statement

[@robertthompson5501]

Am almost 70 am oldest OG at local YMCA. Meeting protein target and gaining muscle. 🏋🏻🏋‍♂️🦊

[@jimstone6570]

Cool. What’s your target? Approaching 64 here and I humbly say people see me without a shirt and comment “you’re ripped”!

[@Zain792]

these two need to get more views. so underratd

[@chrisettle2545]

At 23:53 Chris mentions "Skip Loading". This reminds me of a program developed by a guy called Bill Phillips back in the late 90's I guess. He sold a tonne of books promoting it as part of a weight training program, but the nutrition element was that you'd restrict calories for five days in the week, and then for two days, typically the weekend, you can go balls out on anything you want! My wife and I never ate so much take out food on those weekends! From memory it seemed to work to a degree I think? Anyone else remember this?

[@nl3712]

Body for Life? Also included 20mins of cardio a day, IIRC

[@kcwolf4624]

Bill Phillips and his magazine muscle media was a massive help for me ,when I first started lifting , I still have all the mags , and still follow the 5 meals a day ethos .

[@georgelewis8831]

The Elderly get weak and more prone to injury because they don’t eat enough protein .

[@DILFDylF]

And because they grow irrationally scared of goats

[@Teachingfashion]

For sleep you if you wake up tire you could do nsdr for 30 min

[@RubyRedDances]

Seriously? 1.6 x kilo?

[@manfifestingwhitenoise]

Great research. I would love to know more about it. Could you kindly add the papers/research mentioned? thanks so much in advance :)

[@TheMuscleArchitect]

Skip loading, now that's a throwback! 😂 Ken 'Skip' Hill pioneered that. I actually used this for a bodybuilding show back in the day and got shredded and was bursting full the day after a refeed, but mentally it was so hard to not binge those following two days 😅

[@emlabc17]

Listening while working out 💯💯

[@sindreandersen9114]

Who's motivated to train??