On today's episode of the Flex Diet Podcast, my good buddy Adam Ross shares nutrition tips from working with elite athletes. We cover everything from getting too few calories to training the gut to handle substantially more. Adam is a registered dietician who offers a comprehensive coaching program to help look and train your best. If you enjoyed this podcast and you want more information, sign up for my Daily Fitness Insider newsletter at https://www.miketnelson.com. It's free, and I've got lots of great information that goes out daily.
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About Adam:
"I take great pride in being a coach and helping others improve their lives. Achieving sustainable nutrition habits leads to good health. Good health leads to looking better, more energy, and an improved zest for life! I help you feel more confident and comfortable in your body, which creates improved self-esteem. Once you have the confidence you deserve, you'll feel better and live a happier life—which is what it’s all about for me!
[00:00:00] Dr Mike T Nelson: .
[00:00:00] Welcome back to the Flex the Diet Podcast. I'm your host, Dr. Mike T. Nelson. On this podcast, we talk about all things to increase muscle performance, improve body composition, all in a flexible manner without destroying your health. Today we have on the program my buddy Adam Ross, who is an RD I first met Adam in Costa Rica.
[00:00:27] A few years ago now, and I was able to see him again at the coaching summit sponsored by Iran. That was out in Vegas this past year in February. So I was there speaking, got there on the first night and wandered half bleary eyed into the event, and there was Adam. So it was great to chat with him over the course of the weekend and see him once again.
[00:00:52] Adam is a registered dietician. He has his own business. You can look up under AR nutrition and we'll put links to all of this. He does a lot of work with Don Saladino. You may be familiar with his work. Also you can find Adam on Instagram at Nutrition Coach underscore Adam. Always has a lot of really great stuff from just general advice to more advanced advice.
[00:01:20] But it's always super solid and I wanted to have him on the podcast here to share all of his wonderful knowledge with us. And in this conversation we talk about everything from keto and CrossFit. I talked a little bit about the race across America that I did many years ago. Some nutrition tips, freak athletes, and much more.
[00:01:46] So like most of the conversations, we just start talking. So at the beginning we're talking about our experience in Costa Rica and go from there. If you enjoyed this podcast and you want more information from myself, You can sign up to the newsletter. It is completely free, and I've got lots of great information that goes out to you each day.
[00:02:10] Go to my website, which is mike t nelson.com. On there you'll be able to see different opt-ins. You can get a free cool gift everything, learning about metabolic flexibility to protein, to a micronutrient you might be missing in. And find all of that@miketnelson.com. Hop onto the newsletter and you'll get most of all my new content.
[00:02:33] Most of the content I put out now goes to the newsletter itself, so enjoy this conversation that you just get dropped into here with Adam Ross.
[00:02:47]
[00:02:48] Adam Ross, RD: Where do you travel to? I went, I had to go home. So I went back to Alberta for five days, then home for a couple days back to New York and then Portugal for 10.
[00:03:01] Oh wow. And then, yeah, and then I went out to Rhode Island for another three, four days or whatever for work thing, so Oh, nice. What was in Portugal? We were just traveling. We went to nice. Yeah, we went to Madeira, to the, it's, I don't know if you're familiar, but it's a island. Yeah. It's a, so it's not like in the mainland, it's a Portuguese island.
[00:03:20] It's actually down by like Africa. Oh, wow. Yeah. So it's pretty cool. But yeah, man, it was we like to hike and stuff, right? So it's like they, I don't know. What do you wanna say? They market it as kinda like the Hawaii of Europe. So it's okay. Ocean and then just mountains.
[00:03:37] Oh wow. Yeah, so it was great, man. Like obviously, we're right on the ocean and then everything else is just mountains and hiking and there's just lots to do. Lots of cool stuff. And so yeah, we went and hung out there for 10 days and yeah, it was good. Just saw the sights.
[00:03:52] Dr Mike T Nelson: Fun. You didn't get picked up by any monster waves and thrown around razor sharp coral.
[00:03:58] Adam Ross, RD: Dude I'm telling you, the longer, like the longer life goes on, the more I realize how crazy that was. I feel like at the time I didn't think anything of it. I was like, ah, whatever, stuff happens and like now I'm like, man, that was nuts. No it's scarred me for life. I'll never put myself in that position
[00:04:15] Dr Mike T Nelson: again.
[00:04:16] Yeah. People listen to this part of the segment or if it gets chopped. We were in Costa Rica and went hiking. I had done that hike a couple times before on the previous years, and what we didn't know was a beautiful hike. It was all lava area and you could get close, you could see the ocean in the distance, but you couldn't because it was up above, you couldn't really see waves or anything.
[00:04:37] You couldn't see the beach directly. And so we're all hiking there. Like my wife was with me. There's a bunch of people all ahead of us, and all of a sudden we, we look up and we see this like he, like this monster wave comes in and literally picked up people in our group. Adam, unfortunately was one of 'em.
[00:04:53] My wife got picked up and thrown around and just tossed people like rag dolls around. And what we didn't know was that there was a wave set that was way out there that would come in like once every. It was like, what, 22 minutes or something? Just really odd timing to it. Yeah.
[00:05:12] Adam Ross, RD: Yeah. No, we found out the hard way for sure.
[00:05:15] No, it was that was an interesting one, man. Definitely added to the story, to the experience.
[00:05:20] Dr Mike T Nelson: But yeah. Yeah, I think every time we go to Costa Rica there's a bunch of shit that's off list. Off the list now. Like that hike I think is gone. Like one other time we were walking in the jungle and walked all the way down and it was great.
[00:05:34] It was super fun. It was not far, maybe a half mile hike or whatever, and it started to rain cuz you know it's Costa Rica, it rains. What we didn't bank on was that the trail that was this clay mud material. Literally turned into a slip and slide, like we looked like cartoon characters, like trying to go up this great and there's no way you could stand on two feet.
[00:05:54] So you ended up having to crab walk or bear crawl with your hands and your feet off the path, like to get all the way out. That took us like 40 minutes or something. And of course it just pouring rain on top of it and yeah.
[00:06:06] Adam Ross, RD: Yeah. That's it, man. Those places like that, you realize, you get a whole new respect for those places, right?
[00:06:11] It's You don't mess around sometimes, you gotta know. It's actually funny talking about Costa Rica. I went back for a retreat. The guy I work with Don Saladino. Yeah. He runs a retreat, call it Don Con
[00:06:23] Dr Mike T Nelson: and oh, I didn't know that was down
[00:06:24] Adam Ross, RD: there. Yeah, so we did the first one. Oh, cool.
[00:06:27] Yeah. He hosted the first one in Costa Rica and then last year we went down to Puerto Vallarta in Mexico. We're headed back there again this year, but, oh, very nice. Yeah, and same thing, just not respecting like where you are basically. We're in this cool little Retreat center in Costa Rica, and it had been raining a lot of the day, so me and my wife were like, oh we'll just finally stopped raining.
[00:06:47] We'll get out. It was like late afternoon, we maybe had an hour or so till sundown, so we weren't paying attention. We just started walking down this dirt road and then all of a sudden it like one, one second, it was light and the one, and then next second it was dark. And when I'm talking dark, like gunged, dark man oh black as night, right?
[00:07:05] And no, like obviously no street lights, no nothing, so we turned back and we're like, oh my God. Like we've been walking for, I don't know, at least an hour. We didn't know what we were doing. So we're walking down this little dirt road. I've, we've got our cell phone cameras out.
[00:07:20] You can see about five feet in front of your face and you just hear all this noise in the bushes. And, when we were driving in, the driver was talking about being careful with the boas. At night and all this stuff, and oh, ah, man, we were just like freaking out. So we ended up actually walking past our turnoff and we got lost.
[00:07:39] And luckily, like I had 2% battery on my phone, so I, I turned it on. I called Dawn and there was one of the guys from the retreat center, like we actually walked, we saw a streetlight, so there was just one random streetlight after walking for about 90 minutes. And so we, we told him, we're like, Hey, we're at like, I don't know, we're just, we're lost street streetlights.
[00:07:57] We're standing under it. And the guy was like, I know exactly where it is. And then he came and picked us up, but man, we would've been like, honestly, we probably, I don't know what we would've done, maybe stood out there all night, waited for the sun to come up. It would've been nuts. But anyway, so Costa Rica, yeah, you gotta be pulling those those type of places, man.
[00:08:13] You gotta respect them.
[00:08:15] Dr Mike T Nelson: Yeah, I feel like the. Longer I'm alive. Even just recently we were down in South Padre and we went up kiteboarding in the morning. It was like super crazy wind. A storm had come through, but it was pretty good. And we knew there was another storm coming, so we're, watching the radar and stuff.
[00:08:29] And the wind died down between storms. And we look up and we're like, ah, it's starting to look pretty black. And everyone's just, no one was in like a big hurry at that point. And I'm like, I'm getting outta here. This doesn't look good. I'm not hanging out here any longer. And they're all like, yeah, it's probably a good idea.
[00:08:46] So we get outta there. Not even like a five minute drive later, I called my wife, I'm like, Hey, I'll stop and get you some coffee. Stop at the coffee shop. Order the coffee and. As I'm looking out the door, I'm like, oh, it doesn't look too bad. I'm like, ah. I got two minute drive to get back to our place.
[00:09:00] I go to open the door and I looked and you could see the storm just coming in and it went from no wind to 60, 70 miles per hour, just pouring, right? Like this wall of water just came through and I looked outside and you couldn't even see like your hand in front of your face anymore for the first five minutes.
[00:09:19] And then the main street started flooding. So I was I was there for an hour and a half, just chilling, watching the storm go by and yeah it's
[00:09:28] Adam Ross, RD: interesting. It's na nature man. It's powerful. It's impressive. Do you feel
[00:09:33] Dr Mike T Nelson: like related to nutrition stuff that now nutrition wise, like calories are almost like, Too easy to get right Because if you think like not that long ago, like you had a hunt, an animal, you had a potentially pound the ground to find some tubers or know what you're doing to, to go gather something or grow something, or now I can, I don't even literally have to walk.
[00:09:58] I can, hit buttons on my magical little phone and somebody shows up at my door with
[00:10:02] Adam Ross, RD: like food. Yep. Exactly. It's crazy, right? And that's what it is. The things have changed so much where everything is so accessible and so simple now that, yeah, it's definitely, I don't think it's helping our, cause, by the looks of things, it might be making things easier in one aspect, but I think it's making it a lot harder in in the aspect of health,
[00:10:20] Dr Mike T Nelson: so what, do you have some recommendations? Cause I always find it fascinating, it's like a double-edged sword because it. On one hand, it's probably easier to get more healthy food now than it ever has been with food, transportation, and refrigeration and everything. But it's also paradoxically easier to get really crappy food faster than it ever was, too at the same time.
[00:10:41] Adam Ross, RD: Absolutely. Yeah. To be totally honest with you I usually don't recommend people do the Yeah. Uber Eats and all those, ordering apps and stuff like that. What one thing I do like about technology for that aspect is grocery delivery services. Yeah. That's amazing. Lot of people. Oh man.
[00:10:57] Unreal. And a lot of people, how many times do you go into the grocery store? You're hungry or something like that? Yes. You walk out with a bunch of junk you didn't plan on buying. So a lot of people, if you don't trust yourself in the grocery store, So actually might be a smarter play to actually have those groceries delivered.
[00:11:12] Have it on an auto loop or a lot of times people will say, oh, I'm too busy, I don't have time, whatever it is. But the cool thing about these now is you can literally have just a standard grocery list that gets ordered every Sunday morning to your door, whatever time you choose that's most convenient for you.
[00:11:26] So that I like, but the rest of the stuff I just think is You're playing with fire there. Because a lot of it is it's generally those times when you're given into cravings, when, you start cruising the apps and you're looking for something tasty and then all of a sudden, you go, you got all this food showing up at your door.
[00:11:43] And like you said, you didn't have to do any anything. And I don't know. So to me that's a slippery slope. So I'm a little bit of Old school with that stuff. Like I've never had any of those apps. I don't use them. I don't recommend that people use them unless maybe they do live like a super busy lifestyle.
[00:11:58] And then, maybe we do program some favorites or something into those where they can, actually call up a decent meal. And you've done your research, you've looked at, the restaurant menus and things like this, and you've determined that there's a select few places that have good meals that you can order when you're in a pinch.
[00:12:13] But beyond that, I do think it, it gets a little bit of a slippery slope, right? If you have the time, if you can prioritize it, I always recommend, go get those things because you know it's not gonna be, when it's not as easily accessible, you make decisions based off of ease a lot of times, right?
[00:12:29] So if it's not easy to go out, just like having. These foods in your freezer and in your cupboards and stuff, right? If you don't have the Oreos in the cupboard, you're probably not gonna run out at nine o'clock at night to grab them, right? And if you really do, then maybe it was, they were worth it at that point, right?
[00:12:43] If you don't have the ice cream in the freezer, you make it a point to go out and get the ice cream on a special occasion or something like that, it doesn't become a nightly occurrence. I think the more we can make it a little bit difficult on ourselves, the more we can actually. Obviously we can maintain like a little bit better intake, right?
[00:13:00] Dr Mike T Nelson: Yeah. I tell clients that you can leave the app on your phone, but you can't have it auto store your credit card because if you tell 'em to take the apps off entirely, they're like, oh, but what I need to, what if I to give you like some air brainin, circumstance of once in a million type things.
[00:13:15] I'm like, okay, you can leave the app on, but you can't have it auto store your credit card, so at least you have to go find a credit card. And like manually, type the number in to, to try to, like you said, to try to provide some friction or some effort at least for you to think a little bit more about is, is this something I really wanna do?
[00:13:33] If it is great, it's once in a while, I don't think you'd have to worry about it, but it becomes very easy for that to be just a default kind of autopilot habit. And I even
[00:13:43] Adam Ross, RD: realize it a hundred percent. Yeah, I'm totally on board with that. I agree. Related to
[00:13:49] Dr Mike T Nelson: grocery purchases, any tips there for things that people should look for?
[00:13:55] Like one of the tips I've done, which I'm sure you're familiar with is order a bunch of protein and then take Sunday and usually have people train six days a week. Sunday, you have an hour that you're gonna dedicate to training, but instead dedicate that hour to food prep, have the groceries delivered to you.
[00:14:11] And then for me, like I find the rate limiter is just cooking the actual protein itself. I don't know what your thoughts are on that or what other tips you have for food making,
[00:14:20] Adam Ross, RD: I guess prep. Totally. Yeah. I try to work with. People to it's gonna in my opinion, be based off of like their lifestyle, right?
[00:14:28] Because a lot of people don't love the idea of meal prep on a Sunday, and they also don't. Eat the meal prep, right? Yes. So that's the other issue, right? So they make everything on Sunday thinking, oh, this is gonna take me through the week, and then by Tuesday they're sick of what they made. Or it's old and gross and you don't want it anymore.
[00:14:48] And then maybe you're turning back to those apps and stuff like we just talked about. So I have, I see both, obviously. Like I have people that do really well with, yeah, like they love to meal prep. They're planners like that. They love to do the Sunday meal prep. So yeah, we get. Making sure.
[00:15:01] Obviously, like my big thing is I'm just a big fan of having a plan. I don't really care what the plan is. I'm just a fan of you need to at least have an idea, a loose plan of what's gonna happen for you on the day-to-day each week, and just to make sure that we can carry that out.
[00:15:15] Some people are planners and they love to get in there on a Sunday, do some meal prep, they package everything up, they're good to go for the week. And then I have other people who struggle with that, right? Where they find that they're wasting a lot of, Food and they're wasting a lot of money or they're just not eating the meals that they're prepping or they're getting super sick of 'em and burnt out by the end of the week.
[00:15:32] So in that case, I usually recommend just if you got the time for it, doing, whether it's, two, three batch cooks, A week, most people have time to cook dinner maybe three nights a week, right? So if you're cooking the dinner, just make sure you're making extra so that you have leftovers for the following day.
[00:15:48] And then at least that way things don't get so monotonous. People don't get burnt out as much because, maybe you do a prep on Sunday, you do a prep on Tuesday, and you do a prep on Thursday or something. And then you have the ability to mix things up. And then you're also eating a little bit fresher foods.
[00:16:02] And again, you can put a lot more variety in there as well. So it's usually one of. One of those two things in terms of like meal prep and then. I will turn, I am a big believer in you gotta have that's always plan A. Like that's the one that obviously ideally we, we want everybody doing right?
[00:16:19] Like we want you with your meals prepped, we want things planned. We want you to be able to grab it and go. But, not everybody's gonna do that all the time, or things are gonna get in the way or whatever. So then I'm also just big on having a plan B, which is, just a list of good restaurants.
[00:16:33] Even if it's simple things like Chipotle or like out here we have like sweet greens and some salad, different like salad type places or any type of, burrito bowl places and things like that. Greek restaurants even like delis or diners, where. You've done the research, you've got a couple of meals that you can order from each of these places and they're gonna be in alignment with like your nutrition needs and your goals.
[00:16:52] And as long as we have the plan A and the plan B, most people are pretty good at carrying out one of those,
[00:16:58] Dr Mike T Nelson: yeah, I like that. Having a backup plan too, because what's the thing, the plan never survives battle. And even after a while, I've actually been told clients this with both training and nutrition of.
[00:17:09] Okay. Yeah, he worked with me for several months, maybe a year. Like you, you kinda have an idea of what to expect and then I actually want them to waiver a little bit and make better choices and not be like, I'm sure you get the same, or you get some clients that are like all or nothing.
[00:17:25] So if I get someone who wants an exact meal plan and wants exact training and wants everything to be exact, and then they start hitting it like at a hundred percent in theory, you're like that's amazing, but that. Scares me because I found that personality type tends to go off the cliff, and when they go off the cliff, it the car goes in the ditch pretty fast.
[00:17:46] Adam Ross, RD: Totally. A hundred percent. Yeah. I've actually had that conversation with a client who was just graduating, working with me today, and she's been, she is like a perfectionist. She's one of those people spot on with macros and calories every day doing meal prep, all these different things.
[00:17:59] She weighing out her broccoli. I. Oh yeah, everything. Yeah, she was very, she was good about staying on top of that stuff and she, she admitted it. She's yeah, I'm a perfectionist. And when I'm in it, I'm in it. And, but that was literally the conversation we had on, on, like her way out the door today was exactly that.
[00:18:14] It's okay, I understand that you know how to do the meal prep. Like you're great at the prepping, you're great at weighing and measuring. You're great at following macros, but what if you can't, and then she said I might spin out a little bit, and I was like so well, that's where that, what does that look like?
[00:18:27] That's where that plan B has to be an option for you. When all conditions aren't perfect, like you said, once you get into battle and the plan gets messed up a little bit, like what's your reaction in that and that position? And that's what I want everybody to be, since we're using the term battle to be armed with is the ability to make decisions that.
[00:18:46] Even though they may not be perfect, they're still following along the guidelines of obviously what we're trying to achieve with, their nutrition approach. So that to me is huge. I feel, and I feel like it can be done from anything, from meal prepping to a 7-Eleven, honestly, it's just they gotta know the approach, right?
[00:19:03] They gotta understand the framework, they gotta understand the process that we're trying to take them through. And then it becomes a lot easier to make decisions like based, a along those guidelines. What are
[00:19:14] Dr Mike T Nelson: your thoughts about intermittent fasting as a potential option?
[00:19:20] Adam Ross, RD: Yeah. I, six months or a year ago, I would've said I love it.
[00:19:24] Now not so much. Yeah, I and this may be a little bit of bias from personal experience and also from some, from experience coaching people as well. But I do like it obviously as a calorie control tool, right? And I do think that it's great. To understand hunger and fullness cues, right?
[00:19:44] You'll actually understand when you, if for anyone who's done fasting, like you'll understand like what real hunger feels as opposed to just habitual eating every three, four hours kind of thing, right? So I do like it for to learn those specific things and to understand that okay yeah, you're not gonna die if you go three hours without a meal or something like that.
[00:20:02] Maybe that your body's not gonna shut down and you're gonna have low blood sugar. Like a lot of people have been led to believe, if they don't have that consistent intake all the time, that it's just gonna end up in a disaster for them. So I do like it for those reasons. But in terms of a performance and results based, Approach.
[00:20:19] I don't love it. And the big one is muscle protein synthesis. Obviously like protein intake and muscle protein synthesis. And it's just, to me it's especially, a lot of the people I'm working with, and I know all the, a lot of the people you're working with are athletes are in the athletic population, or at least they're physically active people that are trying to get, in better shape trying to lose body fat, trying to.
[00:20:39] Increased muscle mass. So I don't really love the idea of delaying that muscle protein synthesis by an extra four to six hours a day. I do like to have people at least consume, like even if it's just something as simple as, 50 grams of whey protein or something in the morning just to get a straight up protein shot.
[00:20:57] And also too, I. I think just in terms of hunger, a lot of people use intermittent fasting as a reason to binge eat at night or they've or it's turned into binge eating at night and then you feel disgusting and then you don't want to eat until one o'clock the next day because you feel gross about what you did the next night, and then you pick that back up the next day.
[00:21:16] You like, You have, noon hits or one hits, you have your nice little salad with your chicken. Everything's in control until, dinnertime, when you settle in, you sit down on the couch, you take a deep breath, you relax, and then all bets are off. And I think it can turn into that as well for people.
[00:21:31] And there, there has been some information put out recently too, about. Eating earlier in the day and some appetite attenuation and stuff like that, or some appetite control aspects of that too, right? For those reasons, and I've just seen people's bodies progress a little bit better when they at least incorporate some protein at breakfast time.
[00:21:48] And then it also helps with their hunger a lot later in the night. And they don't find like they're as ravenous, snacking all night and stuff. Yeah, I've seen
[00:21:55] Dr Mike T Nelson: something similar with the 16 and eight, right? So you're having a longer fasting period than like an eight hour eating window. I've had a couple clients who had success with it, but when somebody comes in and they're like I'm doing a 16 eight, and they're obviously.
[00:22:09] Not making progress on it. Yeah, exactly. What you said is usually my first question. I'm like, so what'd you have for dinner last night? Oh, you know this. And then I had that and then it was this and how'd you feel afterwards? I felt pretty crappy, but I didn't eat again for 16 hours. I'm like
[00:22:24] Adam Ross, RD: yeah, totally.
[00:22:26] Absolutely. And I don't know about you, but you're working with an athlete population. What do you notice, like an injury increase in athletes that are trying to fast.
[00:22:36] Dr Mike T Nelson: I haven't, but usually any type of fasting I have people do, I have 'em take one day and just do a longer fast for only one day, work up to 19 to 24 hours.
[00:22:47] Similar to you, like I don't. Want it to be like this crutch that's gonna solve everything. I also like having more protein, muscle protein synthesis, all that stuff. The other times, throughout the rest of the week. I am biased though. I think having periods of time where you're not eating, where you actually get to feel like what it's like to be hungry with athletes, it's usually on the off day or just like a light cardio day or something like that.
[00:23:11] I'm using that approach. I haven't seen an increase in injuries, but, I have worked with a few people in the past who did like a 16, eight approach and did the opposite. Like they were like drastically undereating, right? Like when they would start to eat, it's oh, I have some cheese and crackers and some popcorn.
[00:23:26] I'm like, oh my God. What are what are you doing? And then you look at their actual performance. Unfortunately, most of the time it was female athletes. And the performance is not very good. Like they're not able to recover. The coach usually yells at me cuz their training volume is low.
[00:23:39] They've had a history of injuries and Right. Yeah. So I have seen it in those cases.
[00:23:43] Adam Ross, RD: Yeah. And it, it could very well be that just to obviously and that's the thing where I'm getting at there too is like the recovery aspect of getting something in, earlier in the day. And again, that's where, to me, like the protein is the big issue there or the, the primary is you do want to start that rebuild recovery process or you don't wanna delay it all that much in, in my opinion.
[00:24:01] And then, yeah, also too, dietary quality is gonna make a massive impact on that. As well. So if you're doing a 16 eight, but you're doing it with high quality foods and you're actually able to get somewhere close to your your necessary calorie intake for your output throughout the day, then it might be a whole different story in that case.
[00:24:18] But yeah, I think that's, a lot of people use it as just a way to really. I guess like undereat, right? Like people are just using it as a tool to really undereat and under fuel and in a lot of cases it becomes under recovering and stuff for the athletic population and performance just suffers.
[00:24:35] And I don't know, like that's just my opinion on it is like just you, injury risk might go up just cuz recovery's down and stuff. Yeah. And that's why it's
[00:24:43] Dr Mike T Nelson: nice to have. These conversations because at face value you're like, oh my God, they don't agree at all. Like probably agree on 95% of it.
[00:24:50] Yeah. Cause it just depends on what context you're talking about. I do find general population, I do like them to do a little bit longer fast. But again, like you said, it depends on the context. If I've got, some eel shape or rake, usually it's a dude who's 17 years old who can't gain weight and is yeah.
[00:25:09] Fasting even once a week for a long period of time. I'm like, bro, just, you just need to eat more. Just don't worry about the fasting for now. Like you're metabolically healthy, you're obviously underweight. Like just for God's sake, have a sandwich.
[00:25:23] Adam Ross, RD: Exactly. Yeah. As often as possible. And again, I think.
[00:25:27] Whatever. Like I have a, an athletic background, like I played professional hockey and stuff like that and I actually went through my struggles with that's actually why, really why I got became a dietician and got so heavy into nutrition is cuz I, so in college is when I really got into nutrition.
[00:25:43] All right? So I got whatever my scholarship to go play college hockey. I showed up there as a freshman and I thought I was gonna be great. Like I was coming outta junior hockey where I obviously did well enough to get a scholarship. I was one of the better players on the ice each night, and then I figured I was just gonna translate that right over to college hockey and it didn't happen.
[00:26:01] So my, after my freshman year, I really was pissed off and I just made this decision like, all right, I'm not coming back like this again next year. I'm gonna show up more, like I'm gonna be ready, I'm gonna be. Push my fitness, push my athleticism, whatever. And that's when I started even.
[00:26:15] Considering diet, right? And I made some just stupid little changes, like totally uneducated changes, right? I'm like, oh I'll eat less fats, like I'll eat less cheese and stuff like that. And I was still crushing carbs. Like I I would literally go. I remember there'd be mornings where like I was just eating all day long.
[00:26:31] But and then it got to the point where over the course of my college career, I started getting more into reading more about nutrition. And I start think picking up on paleo diets and all these different things, but these are the wrong things for athleticism in my opinion.
[00:26:44] Got to the point where I was under fueling and I was over like exercising, right? Like I was training, I was on the ice multiple hours a day and literally not exaggerating in the gym probably. Two and a half, three hours most days. Like I was really pushing it, but I was under fueling that approach cuz I was trying to do like paleo diets, but I was afraid to in increase the fats that it was asking me to, cuz I thought the fats were bad.
[00:27:06] Just again, from just, just lack of understanding is all it was. My intentions were the best of intentions. I really wanted to make myself a better athlete, but I ended up sabotaging myself really. I just made myself weaker, slower. I was getting injured. I was stacking up just like random little injuries, that just like overuse stuff that I would never have had before.
[00:27:26] And it just burnt me out, right? So that's my experience with it. So it could just be a little bit of that's a bias on my end, but I have found like, yeah, for anyone who's like trying to perform at their best, right? It's like that, that eat more, exercise more approach is probably what you're gonna want to take, 99% of the time or definitely eat more approach I think in most cases, right?
[00:27:45] Because, the more energy you got to put out your performance should reflect that, Yeah, and I'm sure you've
[00:27:50] Dr Mike T Nelson: been around long enough to remember the keto and CrossFit phase for a little while. Oh yeah. I don't know if you saw that, but man, 3, 4, 5 years ago I had, I dunno how many athletes doing keto and wanting to be competitive in CrossFit, not like general population.
[00:28:05] I go to CrossFit, like I want to be competitive in CrossFit. I'm like, what are you doing? You're doing like a high output glycolytic sport and you're. Trying to use a high fat,
[00:28:18] Adam Ross, RD: Yeah. The two don't, the two don't add up very well, do they?
[00:28:21] Dr Mike T Nelson: No. Yeah, no. And even the paleo thing, like I remember again, it was mostly with CrossFit athletes I was working with at the time, having these hour conversations just to get them to eat more sweet potatoes.
[00:28:33] They're just like, oh, I don't know. I don't think, it's okay, you had your kale smoothie and this out and that out. I'm like, bro, you're getting like 70 grams of fiber a day. Like you, you cut back on the fiber a little bit, have some more sweet potatoes. Have white rice for Christ's sake.
[00:28:46] Yeah. Oh, I don't know if that's paleo. I'm like
[00:28:49] Adam Ross, RD: exactly. No, it's not, but it's not what you should be doing. Yeah. And that was literally the position I was in, like I was eating like one sweet potato a day. I was just, I was eating my protein and just a ton of veggies.
[00:29:00] And like I said, I didn't want to incorporate the fats cuz I was coming off of like a diet where, You know, the, it was like fat was bad, right? Yeah. So anything I could see that was non-fat, I would eat it. If it was non-fat, frozen yogurt, or special K chips or cereal, it didn't matter, right?
[00:29:15] As long as the fat said zero or they were low, I'd buy it. And honestly, if we're talking performance, it was a way better approach because, yeah, my, my dietary fat intake was low. But my carbs were through the roof. And then I just did this massive adjustment where I brought carbs away down, but I didn't replace with any fats.
[00:29:32] But yeah, and it's, that's what it is, right? It's just, misinformation. I don't think anybody's intentionally trying to self-sabotage in these situations, right? But it's misinformation and That's what honestly just led me to like after I was done playing professional hockey I went back to school to become a dietician and went that route because I felt that strongly about it, right?
[00:29:51] I'm like, man, like if I had this understanding, the old should have, would've coulda, if I had the resources to help myself out a little bit better here, who knows, if I would've been done as early as I was done, right? Yeah. That's the interesting thing, man, is it's, and with athletes too, it's like we all know better.
[00:30:07] Hey, we got here we got ourselves here. We know what we're doing. And then meanwhile, you're looking back at the numbers and you're looking at, you've got that, that better knowledge of the nutrition, and you're looking at 'em like, man, you're outta your mind.
[00:30:18] But it's hard to, it's hard to convince a lot of these people, right? Yeah.
[00:30:23] Dr Mike T Nelson: Even. The handful of the elite athletics, I've worked with, some guys and gals making millions of dollars a year doing their sport, like professional sport. My assumption when I looked at some of their nutrition stuff early on is, I don't know, they're making millions of dollars.
[00:30:37] Like they, they must know what's going on. They're playing at, this, N F L N H L, et cetera, high level, and you see some of their nutrition and there are some people who are, pretty dialed in pretty good. But man, I would say more often than not, you're like, What are you doing?
[00:30:51] Part of me is amazed that it's that poor. And the other part of me is you did that well for that many years, like eating like this. Holy shit. That's amazing.
[00:31:01] Adam Ross, RD: Yeah. No, totally man. I second that. Even just being around it. Yeah. You like guys really? Or guys and girls. Like they've got no idea.
[00:31:09] And then I actually was Campus dietician at St. John's University for a couple of years. So obviously they got a really good like D one athletics program, yeah, they've had obviously basketball's kinda their big sport, but they've had some really really good track athletes and baseball players and golfers and stuff go through there as well.
[00:31:25] But yeah, the thing is you just don't, you don't think about it, but, these are like, 18 to 21 year old kids and they're just getting influenced just like every other person out there is right. And yeah, in most cases they don't pay any attention to it.
[00:31:39] They've always been good at sports, so they've never had to worry about maybe some of the extra stuff. In terms of getting that competitive advantage or whatever it is. But yeah it's crazy man. Like even. You look at like that, what was it? DK Metcalf from the nfl. Last year was talking about eating two bags of candy a day and one meal. He said, and if you've seen DK Metcalf, he is like the absolute, he a freak specimen. He's freak. He's an absolute freak. I saw a video of him yesterday or the other day. He jumped I've never seen a human being jump as high as this dude.
[00:32:08] And one hand caught a football, and he must have literally been eight. Feet off the ground. It was insane. If you haven't, if you haven't seen it, go check it out. But and this is a dude that literally says I eat only one meal a day. I eat two bags of candy during the day and then I eat dinner.
[00:32:22] And he says specimen. So that's the thing a lot of these people have gotten here gotten there because they're that skilled, right? They're that talented. And then you look at them and you're like, man, if only if you would just, yeah. Commit to a little bit more here. Who knows where you could take it, right?
[00:32:38] So it's interesting.
[00:32:40] Dr Mike T Nelson: Yeah. And those athletes ironically are in my experience, like some of the hardest to sell on better nutrition. Yeah. Like I worked with two top, college track athletes. Years ago nutrition was just horrible. And I thought, This is gonna be easy. Look at the, they're eating like the nutrition's a floating trash bin fire.
[00:32:57] Like, how hard is this? Let's have actual yogurt for breakfast and special cake. I don't care. Get some protein. Basic stuff. Yeah. And their answer was, you coach wanted me to do this. We don't wanna do it. We're already running this fast, so we just, we don't care. I'm like, what?
[00:33:15] They just never did any of it, so I was like,
[00:33:17] Adam Ross, RD: okay, I dunno. Yep. Absolutely. I had that experience as well where they literally were just like, dude I just flat out don't care. It's like, all right, hey, you, I guess you can't help everybody, right? Yeah. Yeah. You gotta, they gotta want to be helped.
[00:33:29] But it's unfortunate cuz you look at them and you're like, you realize you're. Like, you could elevate your performance to this next level, and Yeah. And who knows how it could pay off for you. But yeah it's hard, it's hard to convince them of that, I think. And like I said I just think it's because, they've always been good their whole lives.
[00:33:45] They've put themselves in that position by not worrying about it and, so it's like, Hey why change it up now, right? Like, why change? What's working? I don't know. Maybe I was, lucky enough where, like I said, I probably was lucky enough where I wasn't good enough. As an athlete, like I had to look for those other competitive advantages.
[00:34:01] And that was the way I saw it, is like everyone's practicing, everybody's, on the ice doing their thing. Everybody's in the weight room doing their thing, but not, but most people aren't paying attention to what they're putting in their mouth. So it's that com that, that opportunity for competitive advantage that like, like we're talking here, like probably 90% of athletes aren't, or even just people in general aren't taking taken advantage of.
[00:34:23] So yeah, it's interesting. With
[00:34:25] Dr Mike T Nelson: those people, I would just wait until their performance tanked and like I used to argue with them, and then eventually I'm just like, okay, you do whatever you're gonna do. I'm not gonna convince you otherwise, when your performance starts dropping or you fine, you end up with a lot of injuries or niggly issues that don't go away, just.
[00:34:42] Give
[00:34:43] Adam Ross, RD: me a call. Yeah. You know where to find me. Yeah. I'll be here waiting to
[00:34:46] Dr Mike T Nelson: say I told you something. Yeah. I remember years ago I was working with a pretty high level CrossFit athlete and we took a picture of him in the evening eating two donuts and he was like a very hard, staunch paleo guy and I just posted on the internet and said, Hey, this is the guy's dinner.
[00:35:03] Didn't think anything of it. The internet like lost its mind. The amount of weird emails and comments I got from people are like, doesn't he know that's not Paleo? What is he doing? You're the dumbest nutrition person I've ever seen. And I'm like, I had to tell him like, For context, he's a professional CrossFit athlete.
[00:35:20] Was training two to three times a day. He does not have another job. He was eating 3,500 calories of, kale and broccoli and God knows how many sweet potatoes and whatever else. And if he didn't get at least 4,000 calories a day, his performance would tank. So I told him, go eat two donuts at night.
[00:35:36] He loved donuts and it was great. And his performance went up is he really micronutrient deficient? No. He's gonna burn two donuts off in half an hour. It's like the least of his worries.
[00:35:47] Adam Ross, RD: Exactly. Exactly. That's exactly what it is, right? It's yeah you can't put the energy in fast enough for these guys to burn it.
[00:35:53] And I think that's a. A big one too where you know, people do you get, cause I guess whatever you want to call it, that diet dog mar people get so attached to things. But in that was like, I remember like the outrage when Michael Phelps diet came out. Yeah. And people, I was eating pizza and fried chicken and stuff.
[00:36:09] But they don't underst people. What people don't understand is that it becomes a physical impossibility to eat. That amount of calories when you're trying to do it with your traditional clean foods, right? Yeah. Like your high nutrient dense, low calorie foods. It's just you, it's impossible, right?
[00:36:24] So that's the thing, right? Is that, and I think, even for myself as an athlete, like I always say I wish those nights on the bus, when we had three games and three nights and whatever, and I was ordering grilled chicken salads. I wish I had gone for the pizza. Like I, yeah, I wish I had the knowledge to be like, man, no, you need calories tonight.
[00:36:40] You don't need, like you said, like the micronutrition is taken care of. Like that nutrient density is taken care of for the day after a few thousand calories worth of high quality food, and at that point it just becomes about energy and pumping energy into the system. Yeah.
[00:36:56] It's interesting.
[00:36:57] Dr Mike T Nelson: Wasn't it? The ultra marathon runner, Dean Kazar used to have like pizzas delivered to him when he was running. I think, I don't know if that's a true story or not, but I heard that from a couple people, and the ironic part is like he would never eat pizza. Like his diet was extremely strict Other times.
[00:37:12] But his argument was like, Hey, I'm gonna go run a hundred miles. Like I just need calories, period. And obviously digestion wise, he didn't, have any problems with it or whatever
[00:37:20] Adam Ross, RD: Yeah. Literally I, I don't know that story, but man, it would make sense, right? It's you're getting bunch of carbs and a bunch of fats and protein in that case.
[00:37:28] And, it's a, it's a. Tastes good. It's an easy way to get it in if you're on like a trail, and, stopping for a quick rest. But yeah I think it's it's interesting. I've worked with a couple ultra endurance type athletes as well, right? And when you start getting into these like 10 to 12.
[00:37:44] Grams of carbohydrate per kilogram and things like this. It's like people don't realize how high that is. Oh my God. It's insane to try to plan out five, 500 gram carbohydrate day in four to six hours kind of thing. Yeah. Like to keep that performance going. So it's yeah, I mean it's it's interesting and again, it's like you're not, you can't do it on sweet potatoes, it's not gonna happen.
[00:38:05] Like you gotta go as. As basically sugar, heavy as you can go. So it's yeah, it's it becomes a whole different ballgame. You gotta really, there's a lot to consider there, but do you think
[00:38:17] Dr Mike T Nelson: in those cases, like the gut is trainable, like Jack Andor is proposed this idea that, if you're at, let's say 50 grams of carbs per hour, that over time you could get that to 60 or possibly 70, that the amount of.
[00:38:32] Basically calories you can take in while moving is a trainable
[00:38:36] Adam Ross, RD: thing. I wouldn't doubt it, knowing the way the body adapts to like pretty much any stimulus we put on it. Honestly I wouldn't be surprised, I, like you said, I think that would be one of those things where it would definitely have to, it'd be like a training, an aspect of your training, right?
[00:38:54] Like you would have to really start to plan that out and push for that, right? But, Yeah, I don't see why the body couldn't adapt to that, it adapts to a lot crazier stuff than that we do to it. Like in terms of whatever, alcohol and drug consumption and all these things.
[00:39:08] Man, you tell, you can make your body adapt to that. I think. I figure you can probably make it adapt to some carbs, but yeah, totally. It would be, in terms of you would have to train the gut, right? Because obviously, Digestion is not, priority number one when you're in that kind of a situation in a setting.
[00:39:24] But yeah, I don't doubt that it could be done. Yeah. I think for the
[00:39:28] Dr Mike T Nelson: Nike Breaking ba or breaking the two hour, trying to break the two hour marathon, I wanna say they had him at 110 or 120 grams of carbohydrates per hour. Something just ungodly
[00:39:42] Adam Ross, RD: high. Yeah. Yeah. I've seen, so like when I was working with these endurance athletes, like I was pushing for like 80 to 90.
[00:39:50] Yeah, that's high. Yeah. Yeah. And again, you gotta use the gels and you gotta use the drinks. And and then I would try to use, some form of food as well. Cause you don't wanna just be like pumping people full of. Gels and liquids cuz you know, digestively, that's tough.
[00:40:04] But yeah, no, that's from the the research that I did on that as well. Yeah, it was like, these endurance athletes are pushing for like 80 to 90 an hour. So if this guy's really trying to push performance to that state, then yeah, I don't doubt it. And that's, I think that's probably where you run into, because this was we're going back a year when I did this research, so I don't remember it perfectly, but I think the 80 to 90 mark was really where they saw, the gut just couldn't handle mu much more after that.
[00:40:32] So that's probably where he's talking about, really having to train and get the body adapted to that, that's a lot. Yeah.
[00:40:39] Dr Mike T Nelson: Yeah. And it's also obviously different with running versus cycling. Cycling you can usually get away with more cuz there's not the impact per se, and heat and osmolality and all the factors
[00:40:49] Adam Ross, RD: and stuff.
[00:40:50] Yeah, exactly. Yeah. No, that's it, right? It becomes better than I do. Like the, like it really does become a science that's at a certain point, right? Where it's like it come, it becomes a lot more than just, whatever calories and macros and carbs. Like you said. There's just so many different things to, start to consider right and those situations.
[00:41:08] So that's when it really does become a lot of fun and a lot of it is gonna come down to probably trial and error with these athletes, cuz it's going to. Depend on how their guts do, digesting specific carbohydrates and things like that. But yeah, so it does, it, it's an interesting, interesting thing for sure.
[00:41:24] Yeah. And
[00:41:25] Dr Mike T Nelson: What we said before, like having the backup plan to the backup plan. I've told this story before, but I helped with the Ram race across America. And we got halfway. Where were we? Like Nebraska or something? So you start in San Diego, you finish in Atlantic City. I was on a team of four people.
[00:41:40] So you're biking, pedaling all the way across the US and it's a race. So you're racing against people from literally all over the world come over to do this. And so we had all their kind of pre-planned nutrition. We had the grocery stops, everything planned out. We get to Nebraska and I. One guy got off his shift and I said, Hey, I'll make your shake of this.
[00:41:58] I won't say the name of what it was. And I showed him the container and he is if I even see that container again, I'm gonna shove it up your ass and I'm gonna throw you off of this car. And I'm like, so you don't want any of this? He's no, and I'm gonna throw up all over you because I can't stand the look of that anymore.
[00:42:16] And I'm like, oh shit. And so I'm like, Okay, what do you want instead? He was like, fig Newton's. I'm like, fig Newton's. He's yes, fig Newton's. I'm like, okay. So he li, I don't know how many pounds of fig Newton's this guy ate for the next three days, three, four days. And he did great. I'm like, okay.
[00:42:35] But yeah, so at some point I'm just like, you just gotta get calories in however you do it. And it's a temporary thing, right? So people listening are like, it's, your output is so ungodly high, it's for a short period of time. It's already, the things you're doing at that extreme are not the best for your health anyway, but probably not a big concern in the big picture at that point.
[00:42:57] Plus those people are Hypercompetitive, like health isn't number one on their list anyway,
[00:43:00] Adam Ross, RD: No. Anyone who's, yeah. Trying to bike across America as fast as they can. Health is definitely not number one on the list. Doing these ultra marathons and these things.
[00:43:09] No, but these guys run is not, yeah. These are not things that are. What would you call tress type of events, right? Yeah. Like these are massive distress. Yeah. Straight up distress. And they're asking for it. So yeah, you gotta take those desperate measures in those desperate times.
[00:43:24] But yeah, even, like that's not how these guys are living 99% of the time, right? This is just Yeah. The approach, the week or two weeks before the event kind of thing. So do you
[00:43:35] Dr Mike T Nelson: think there's something that. General population could learn from those high level athletes.
[00:43:40] To me, like the biggest takeaway, I dunno if you would agree, is most people, it's not a popular sell, but they probably just need to increase their output and increase their nutrition to match it. Instead of having 1200 calories in and 1200 calories out, you'll do better at 2200 calories in and 2200 calories out if you're trying to equate
[00:44:02] Adam Ross, RD: maintenance.
[00:44:04] Yeah. No, I'm glad you said that. Cause actually, that's exactly what I was gonna say. I was gonna say intensity levels. Yeah. I just think it's I think some one thing and it's not a knock on anybody or whatever. I just think it's like a lot of people don't understand the intensity level that, that these you're looking up to like your Instagram fitness people, or you're looking up to these pro athletes or you're like, oh, I want a body like that person.
[00:44:28] I, I think people underestimate the intensity of the training that these people go through, right? You have to do something hard as hell. Put yourself through shit for a long time to get a body that looks that way. And then you gotta fuel that, like exactly what you just said. So I think, in terms of like general population, that literally would be my recommendation for people.
[00:44:48] And it is, and it's one thing that I've really been pushing a lot of lately is like the benefits that you're gonna get. From a train more, eat a little bit more approach is gonna be so much greater than an eat less, move less approach that there's just no, like you can't even compare the two, right?
[00:45:06] Because obviously getting all the physical and mental benefits of. Of training heavily and training hard and training with intensity, right? And then getting all the physical and mental benefits of being able to eat more food. That to me is 100% right? Like I, you don't see a lot of people that achieve like that ideal body composition and that look by undereating and under training, right?
[00:45:28] It's usually the opposite, where like they're gonna train like crazy, they're gonna eat. Quite a bit of food. And then at some point, maybe you need to start worrying about, okay, do I need to start managing calorie and intake a little bit here? Be a little bit more careful with my carbs and my fats and things like that.
[00:45:43] If you're gonna just, keep the lean physique or create the lean physique that you want to create. But yeah, I think I'm 100% in agreement with you there for general population. I think that's, and it's just, I don't know how long you've been in gyms. I've been in gyms for 20 years now.
[00:45:57] Yeah. And. What's the intensity level at these gyms? You walk around, you look, and I, it's not like a knock on people like it is. Everybody can do what they want. It's not, I don't care one way or the other. But if you look at the people who are training the hardest, they're probably generally the ones that are in better shape.
[00:46:14] If you look at the people who are doing the least, they're usually the ones that are in the worst condition. And the two probably correlate, and it, so that's where I'm at of the opinion. The majority of general pop, they, they don't have that gear. Or like they're, they just need to try to find that gear, and I think that would go a long way, right?
[00:46:33] And then all of a sudden now, your nutrition gets totally utilized different within your body, right? Like when you're eating proteins, when you're eating carbs, when you're eating fats, when you're eating even, micronutrient dense foods, vitamins, minerals, they're getting processed in a different way because of the stress that you're putting your body under, right?
[00:46:48] You're for, you're forced for a lot more of a rebuild, repair, recover. Aspect on the body. Obviously blood sugar's gonna be better, like all these different things, right? Like just to me, like nutrient utilization just becomes a lot better and a lot easier, right? For the body to handle.
[00:47:02] So yeah, I mean there's so many reasons there, but that would be my thing as well. Yeah
[00:47:07] Dr Mike T Nelson: that's one thing I noticed. God, I probably started doing this tenish years ago. I really started pushing clients on volume, especially online. Because it, it's hard to equate intensity. Like I usually had people that were just super intense, but too intense that they could never recover and they kept injuring themselves cuz they were doing stupid shit.
[00:47:25] Yeah. They couldn't modulate the intensity to be intense when they needed to and not when they didn't need to be. So I started pushing just more volume overall with it being, more of a eustress model. Like you wanna keep quality of work high, but you wanna see how much you can actually, do so you're expending more calories and then programming cardio on more off days, neat. Go around, walk. And it takes quite a while, right? If someone is very sedentary, this is like a, multi-month, multi-year process to, scale someone up. But what I found was like their results were much, much better than just I get it, you can only train three days a week eh, 1500 calories, like trying to manage that I found was
[00:48:04] Adam Ross, RD: very difficult.
[00:48:05] Yeah. No, totally makes sense. Yeah, that's generally, yeah, if you can get people, and like you said too, if you manage that volume then you have a good control. Cause like you said, a lot of people are, it's like an all in or all out, right? They'll train their asses off one or two days a week and they'll be so smoke, they can't do anything, for the other days of the week or whatever it becomes, right?
[00:48:25] Yeah I think. That lends itself to the consistency aspect of everything as well, right? Like when you can kinda control the volume and, you push people with, in that aspect as opposed to burning them into the ground, with like intensity, like it, it's a lot more sustainable in that aspect too, right?
[00:48:40] Like maybe you have those one or two days of intensity where you do push, push the limits a little bit, but then the rest of it probably does just have to be managed with a little bit. Lower intensity, but just, have the right bit of volume in there.
[00:48:52] For sure. Yeah, I remember
[00:48:54] Dr Mike T Nelson: one of my clients, we went down to Ben House's place in Costa Rica where we met you. We talked about the beginning of the show. So for listeners, it was usually a two week period. People come down, we'd stay there, we'd lift and learn a bunch of stuff. It was awesome. And one of my clients came down there and my whole thing was, I'm like, okay, we need to push your blind a little bit more.
[00:49:12] We want you to eat more food. Cuz she had been in such a hard deficit for so long. Her performance was really, poor, compared to what she could do. And so she's on board. She's getting it. She's in like month four. And so she goes down there with all of us to the retreat there.
[00:49:27] And it was probably like day four, day five, she comes up to me and she's like, all these women down here, they look so good. And they lift like really heavy weights and oh my God, they eat so much food. And I'm like, yes, this is what we've been telling you for four months. She's I think I get it now.
[00:49:48] Adam Ross, RD: Yeah, absolutely. No, it is crazy. That's the thing too my, my wife like she's in really good shape and same thing, right? She can crush food, man. She, same thing, right? She trains hard, she and she lifts heavy, she lifts as heavy and again, like it's all relative, right?
[00:50:03] Yeah. Like she, she lifts as heavy as she can lift. She pushes herself, every day. And she eats a lot of food, right? And then she'll always have people that come up to her, right? And oh, what do you do? And they expect her to say yeah, I fast 14 hours a day and whatever.
[00:50:14] But it's the exact opposite, right? Or when we do go away to the Don Con retreats, she'll come with me and, there's a lot of women there and they'll come up to her and ask her, or they'll be just like amazed at the plates of food that, that she's eating at the, it's like just the best food.
[00:50:28] It's like buffet style, all you can eat. Oh yeah. It's like top notch. So You loading up and, but that's it, right? Like you, you create, that ability for your body to utilize that food in such a different manner. When you're pushing the limits and, and you're using your body to its capabilities.
[00:50:43] So yeah, it makes a massive difference, but yeah.
[00:50:47] Dr Mike T Nelson: Awesome. Thank you so much for your time. I appreciate it. Where can people find out
[00:50:51] Adam Ross, RD: more about you? Yeah, thanks Mike. I appreciate you having me on. It was fun to come and chat a little with you. Yeah. Find out a little bit more about me.
[00:50:58] We probably Instagram is the easiest place where I'm most active, so that's Adam underscore Ross. Underscore rd is my Instagram handle or whatever you wanna call it. Instagram name. Yeah. And then I am on Facebook just Adam Ross Rd. Same thing. And then I have, my website is an another good place to just go check out what I've got.
[00:51:17] I've got some free resources on and stuff on there for anybody who's more interested in kind of what I do. And that is ar nutrition.net. So those are probably the three best places to find me. Awesome. And
[00:51:28] Dr Mike T Nelson: are you taking any one-on-one clients or any programs or anything you're working on? I know you work with Don also on some of his stuff.
[00:51:35] Adam Ross, RD: Yeah. Yeah. So mostly what I'm doing right now is I do personalized like one-on-one and group style coaching. So I do have a coaching program where, we work together one-on-one, and then there's also like a little bit of a group aspect to that. But that's what I'm doing is I'm doing personalized coaching.
[00:51:49] So if anybody is interested yeah, like I said, probably like just find me on Instagram and shoot me a message or whatever and I can get you more information on it.
[00:51:57] Dr Mike T Nelson: Cool. Awesome. I encourage everyone to check out all your great information and thank you so much for your time today.
[00:52:03] Really appreciate it.
[00:52:03] Adam Ross, RD: Thanks. Thanks for having me on. Happy to be here. Thank you. Yeah, thanks buddy. All right, Mike.
[00:52:09]
[00:52:10] Dr Mike T Nelson: Thank you very much to Adam for being on the podcast here today. Always great to chat with him. Once again. If you enjoyed this podcast please forward it to someone you think might get some useful information from it.
[00:52:24] If you can leave us whatever stars you feel is appropriate or even just take 30 seconds to write a couple sentences, that goes a long way to help us out with the algorithms so that more people. Can hear the podcast and have decent information delivered directly into their ear holes. If you want more information from me, go to mike t nelson.com and you'll be able to opt into the newsletter.
[00:52:50] That is where most of my content goes right now. It is free to get on the newsletter and you get a cool free gift also. So go to mike t nelson.com for all of that information. Thanks again to Adam. Thank you for listening. Really appreciate it. We'll have much more once again next week. Talk to you then.
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