Hope everyone's New Year goals are off to a great start! I just squat 365 lbs for 8 reps last night and I'm super stoked about that. With the new year comes a LOT of diet hype and with that comes a lot of misinformation, so I wanted to make this video to keep things on the straight and narrow. Full Body Science Applied videos on the way next weekend! Peace!
When you talked about documentaries, were you talking about game changers? That documentary changed my life. I struggled with high blood pressure for the longest time and 5 weeks after watching game changers and changing my diet, I don't need to take medication anymore. I think game changers is a legit documentary.
Happy new year to you to. I just bought your upper/lower split and it’s the first program I’ve ever ran in my life . I’m about to start it on Monday wish me luck . Much love from Manchester Uk 🇬🇧
@@D_von91 I am also a vegan. The evidence on the effects of plant based protein vs animal is absolutely damning. There are a lot of vegan body builders on UA-cam to help with diet and menu planning. But Jeff's muscle building knowledge is unparalleled on this platform. Many of his competitors seemingly regurgitate his content. AthleanX and Gravity Transformation are two others I follow that are very knowledgeable but are geared towards different results and skill/training levels.
Man, i hope you understand that a lot of this no-bullshit information isn't accessible for a lot of us. I'm really appreciative of how much effort you put into educating us. I'm a 28 year old kinda skinny fat guy who hasn't lifted weights in years and your channel has been an amazing resource for me getting back into it. Thank you!
He's good, but he's really missed the most important debate between Organic Produce Vs Conventional/GMO. Conventional produce is sprayed with insecticides and or pesticides by people in hazmat suites or full body & face coverings. We then eat those foods. What do you think those insecticides and pesticides are doing to our body on a cellular level? You really think that's safe and healthy on the long run, say 10+ years from now? If it kills insects and pests, of course it's destroying our bodies over time. That alone, should make people by organic, and invest in their longterm health. That is the whole reason health nuts buy organic. Why do you think we have higher rates of Cancer and other autoimmune diseases compared to 70+ years ago? We're constantly bombarded with toxins in the atmosphere, everyday life and in food. Buying organic makes a difference, take away some of those toxins we're exposed to throughout our life.
@@larrysummers8966 While that debate is true and has reason, the video is about losing fat and people thinking that organic food products are more beneficial in that aspect.
@@alikaz732 I completely agree with what you’re saying. But in the video, Jeff is not talking about losing weight, he’s talking about non organic food having the same nutritional value as organic. So if he’s going to bring that up, he should also do a little more thinking or homework, and put a small note in the vid about pesticides and insecticides. He’s cherry picking studies in the vid, newbies in fitness should know what food they’re investing in. If he’s bringing up vitamin content, he should’ve brought up people in hazmat suits spraying non organic food with chemicals. I do understand however, that many newbies in the fitness community want immediate results and don’t care about long term effects.
@@larrysummers8966 this video is about nutritional content and fat loss, not about food ethics. also, any person with a brain knows the difference between organic and conventional food options. also, the insecticide and pesticides absorbed isn't a big amount to actually negatively affect the body unless one has an allergy to something.
@@bananamcdonald4916 you must be kidding. Are you serious? Is the "any person" you're referring to the Average American? If so, that "any person" doesn't even know why we celebrate Independence Day (July 4th) or can't even name/point to at least 2 continents on a map. There's plenty of videos on here going out to crowded big cities, asking these questions and proving what I stated is correct about the "any person" you speak of. The average person doesn't know the difference between "organic" and conventional, sorry to burst your bubble. Further, please send me a study showing Glysophate or any other insecticide or pesticide doesn't cause cancer or doesn't negatively affect the body. Are you coming at me from a time machine? did you come from the 8th century? You do realize how unhealthy the average 1st worlder is right? You are aware that heart disease and cancers are among the leading causes of death? Do you really believe the human body doesn't get affected whatsoever by what you injest? All food is just to make your tummy full, so you won't be hungry? It has nothing to do with long term health? Get out of here clown
1. 0:25 Focusing too much on minor details 2. 3:14 Thinking in “black and white” terms 3. 4:22 Making sudden changes to your diet 4. 6:30 Relying on nutrition “documentaries” for diet (bias) 5. 7:45 Focusing too much on supplements Thank me later EDIT: Now with timestamps
I used to be an athlete so for 10 years or more every aspect of my life was controlled. In the past 5 years since giving it up i completly let myself go and gained about 100lbs. My biggest issue outta anytime I tried to get back in shape i should automatically go to eating completly clean and working out constantly just as I did before. After about a month it spoiled become to much and id quit. I think now I realized I'm not an NFL player or an olympia body builder. It's ok to slip up and have a slice of cake or take a couple days off from the gym because I'm tired. Im not trying to achieve some godlike physique. I simply want to be healthy for my children. I gave myself a good month changing my eating for the better before even stepping foot in the gym. Iv also started lifting very moderately to get my body used to exercise again. I think I finally foundthe perfect balance for me.
It’s all about balance! I trained and went to extremes for years whether that was extreme diet or extreme training but I think they key is to find a balance for you. I tend to aim for about 1800 calories a day, but then have 2 days a week or maybe 3 where I sorta eat what I want (to a certain extent) and have been seeing significant progress. The only time to fine tune diet and training to extremes is if you’re a high level athlete, bodybuilder, strongman etc
At the end of the day its calories in vs calories out, it varies by every person. Jeff recommends a maximum 25% deficit but for me im closer to 40% as my body is responding better to the weight loss. It doesnt mean I cant build muscle either, as long as you have enough protein a day you can effectively build muscle. Jeff's content is great but a lot of this min-maxing is truly only for those who want to be in competition and not the average person.
Man I’m ignorant but, damn...this channel might be the most UNBIASED, sensible, rationally-thought-out approach to diet, fitness and wellness that I’ve come across on UA-cam. I have not seen ONE VIDEO from you that does not include some kind of evidence-based research. You consistently emphasize that diet/training/etc eventually comes down to what works best for each individual. Please keep up the good work. I’m new to this channel and while I don’t consider myself a hardcore lifter, athlete, or “health-nut”, the work and thought that goes into your content has earned a subscriber-no, actually it COERCED me into subscribing! Well done.
In all honesty I seriously haven’t seen a video this helpful as well as straight to the point. I have innocently and unknowingly made many of these mistakes and it’s so frustrating I didn’t find this video earlier. I really appreciate the time you put into this video bro!
Bro Jeff using lifting straps to open the oven 😂😂 Edit: Love your channel. I bought your back hypertrophy program and am liking it. Thanks for the heart
You earned the sub with this video. Not only do you provide useful and helpful information and goals, but you back up the information with real sources and data.
Excellent Video Jeff! Having a PhD in nutritional science, I really enjoyed how well you communicated and addressed these common dietary mistakes through the use of peer-reviewed research. These topics are often an area of deep discussion between my colleagues and I (especially nutrition documentaries), so seeing someone bring them to light on a big channel and do so effectively in only 9mins deserves a lot of praise. Well organized and thought out. Respect.
8:02 Yeah I spent 2 months of working out trying to avoid using protein supplements and tried to stay "Natural" as much as possible and it really wasnt working out like I thought. Started to use protein powders and my body started to feel way better.
I just finished your bench press specialized program and my bench went from 210 to 240 in 8 weeks. I couldn’t believe it, thanks so much for all you do!
8 weeks? I hope so! That’s not even 5 lbs per week. If you benched 5 times per week you would be benching a lot more by now. I started doing banded chins everyday because I weigh 260. Within a month I was doing wide grip chins on my own.
“The goal with science is not to prove any position, but to collect evidence and draw conclusions based on whatever the data says...” Explained flawlessly.
Every scientific experiement starts with a hypothesis, which is going to be at least slightly biased. Being skilled enough to construct an experiement that eliminates the bias to prove or disprove the hypothesisis is the key. Too many people fail to do this, or they draw conclusions from statistically insignificant results.
@@hiroakihanyu You are going to need to be more specific as to what "scientists" you are referring to, so this can be put into proper context, otherwise it may just come off as you rejecting science that you disagree with, and can't actually show any manipulation of data, or predetermined results.
One of the big issues is people seem to think science proves things. It doesn't prove anything. Its a process that makes predictions, based on facts. Another problem is that people seem to think science is prescriptive. Its not. Its a descriptive process. It relays what is, not what ought to be. Too many people apply their own moralistic prescriptions onto it, especially when it comes to typical, and atypical, phenomena.
Everyone is different, one diet will work for a certain group of people but not for the other group who feel best on a different diet. At the end of the day, research will only help so much.... test things out and listen to your body it knows what's best for you
I’ve watched and followed many fitness UA-camrs but you by far have so much more detail that I actually care about. I appreciate your hard work behind every video!
I do that when I fly. My other the ear headphones are for when I'm on the plane because they have amazing noise cancellation, but my airpods are for when I'm walking through the airport or am talking on the phone. I have the backbeat pro 2 headphones and airpods pro.
Doing Fitness for 10 years now. Started when I was 14. Got a lot of experience myself in good and bad behaviour in terms of gaining muscle and I gotta say... this video here is one of the most valuable ones I ever saw. And i didnt see few It's worth watching this video 10 times a month and trying to understand even more deeply what you said with your few points than going to 100 different videos and even books I wouldnt recommend for beginners as much as just sticking to exactly what you laid out here. Especially the "focusing too much on the details" than on doubling down on the basics (increasing the number of times you train. as well as the intensity over time. and the calories intake per day/week). This in my opinion is already worth more than any other tip out there in my opinion. But it always depends where you are at your journey. for people, already applying this rule consistently, there are other more valuable tips. so i would say this video is especially valuable for beginners and a lot of people who already do fitness for a few years. Thanks for your effort
Just realized your natural and thats why you probably do legit in depth studies into how to naturally get as far as possible. Passion = money. You earned it bro.
The reason for buying organic produce is not the fact that they're allegedly more nutritious (they aren't) but because they contain less nitrates due to less fertilization. USA is pretty lax with food regulations but in Europe organic food is really healthier in this regard.
Im pretty keen to see a source on this. Surely the point of nitrates in the soil is so they can be metabolised by plants into proteins (eg enzymes and structural proteins). I dont think plants take up and store nitrates as pure nitrate?
-Vegetables are the main source of dietary nitrates (moreso than processed meats for example) -Dietary nitrates are associated with several cancers (but there are conflicting studies to this end) -Dietary nitrates provide many benefits to heart health Source: Karwowska and Kononiuk 2020 www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/
Being in science and reading tons of publications on hypertrophy, nutrition (and timing), sarcopenia, etc. and using evidence based science to shape and guide my training, I never thought I'd find a channel like this, Jeff. You have a remarkable and unique capacity for turning confidence intervals, p-values and meta-analyses into practical and applicable education! Thank you!
that feeling you get when you're trying to do what he's saying and you're doing something right! he said mistake 5 was putting supplements at too high a priority and i was like "oh god the only one i use is protein powder because it helps me get my protein count for the day, please don't tell me i'm doing it wrong" talk about a sigh of relief lol.
I have been lifting very sparcely for a year now, but it's 4 weeks 4 times a week, 1 month a couple of times, 2 months of nothing and so on. Never with a serious focus on nutrition, or anything. now I've started like 3 weeks ago to lift again, focusing on getting enough protein, having a heavily loaded coffee (around 250mg of caffeine) 30 mins before, a lightish meal about an hour prior (peanuts, fruit, greek yogurt), and making sure to have a good meal, either chicken, beef or carbs + a whey protein shake after. sincerely all the good info you have put out here along with Sean Najalwani it has seriously helped me. for the first time in I think my life I have been a constant caloric deficit for longer than a week yet having a good amount of protein (170-200g, I'm 189cms and weight 89kg currently)
You have the most sensible guide I've seen on UA-cam. I've seen other guides and they tell you to avoid this, avoid that. If you listen to them all you are left with an empty plate.
@you might need a vest ayeee no, soya contains similar structural compounds of estrogen but it doesnt actually produce the hormone! However, your cow's milk you drink contains actual estrogen that is much more likely to decrease your test levels.
Started a cut and although I’m eating less calories I’m actually very full after my meals as they’re high in protein. I do find myself feeling hungry later since I’m still at a caloric deficit but most of the time it’s been very manageable & it feels like I’m doing it right! Thanks for all your great info.
Protein doesn't cause a blood sugar crash like carbs does Assuming you've been eating less carbs than before, your blood sugar levels are more stable, leading to less hunger :) (FYI I'm an obese dude on a caloric deficit and on a low carb - high protein diet and feeling much fuller than when i used to eat junk food the whole day. 40lbs down already)
@@joelperpetua3929 Lost 70.5lbs total but fell back after a break. Coincidentally I closed a deal w someone (who made a break as well) to start again together this Sunday!
Can we all just take a minute to appreciate how calm and warm that speaking voice is? I don’t know how else to say it, but this dudes got a great radio voice.
Hahaha i totally feel ya...im korean and we eat rice cake which is 100percent just pure rice and uh..i wolf that stuff down for a snack all the time hehe
Love your work, you enabled me to full recompose my physique from a flab to fab in just 12 weeks , feeling much better these days and at 40 I didn’t think it was possible ❤️👍👍
0:24-Focusing too much in little details 3:15-Thinking in black and white terms 4:30-Making sudden drastic changes 6:30-Relying on documentaries for diet plans 7:50-focusing too much on supplements Plz pin this jeff and luv support for your channel💝
I have come to find I really love the language of losing fat versus losing weight. I just really love that mentality and it’s been super beneficial for me. Thank you.
Your doing a great favor to us by showing us how to extract information from the internet properly and how to analyze the data to mostly get rid of conformation bias. The importance of good quality journals is also important, so does the institutions and people conducting the research. In this age of almost an explosion of publication of peer reviewed journals from every corners of the world we need to really pay attention to these. I hope I had someone going over these process when I was early into my research career. Thanks
So many videos like these, I tend to lose focus and move on, because its described in such a way, a newbie wont understand most of the terms and things.. but no, this was so well presented, its going by science facts , sources and spoken in a way thats clear and simple , this was a very helpful video and I am very grateful for that. Thank you! excellent work, im glad i subscribed to the right person.
I love how educational your videos are without being boring. Thank you so much for offering this information that helps make long term health possible!!
I honestly love how you dive in to scientific literature and extrapolate the important information. It gives a lot of validity to your information. Keep it up!
7:36 for straps to open the oven door. I love your videos Jeff! I'm watching from the UK. As as a PhD graduate yhe quality and content especially the science journals referenced is amazing!
I don't disagree w/ your take on documentaries being biased, but I do disagree w/ reading reseearch reviews. I haven't read thru the ones you specifically listed, but I have (tried to) read through other scientific literature and they are very difficult to understand for the average non-scientist. Documentaries and social media influencers such as yourself, Thomas DeLauer, Dr. Mike Iisraetel, etc do a great job of translating the most recent research into language that is much more palatable. If I attempted to stay current by reading the literature, at best I wouldn't understand most of it, and at worst I'd misunderstand a lot of it. Overall love your content tho! Hope you keep it up!!
1 - far too much focus on details ( how much sugar, portions, protein, how many times a day ) 2 - thinking in black & white terms ( carbs are best, carbs sux, a protein shake is bad, a protein shake is best) 3 - sudden, drastic changes 4 - relying on nutrition documentaries for information ( channel with millions of viewers is not automatically reliable ) 5 - focus too much on supplements
There are research articles which claim that Intermittent Fasting actually help to reduce weight. Who's right? Even the research article that is in the video's description actually claims that fasting helps to reduce weight -.-
@@dor8996 I think what we also have to remember is correlation does not equal causation. Although data may correlate fasting to weight loss, there are variables tied to fasting that might be the culprit, like calorie consumption. Typically, when people give themselves smaller feeding windows, they tend to overeat less frequently, which leads to few calories consumed. There is really no evidence supporting that fasting in and of itself causes weight loss when participants have the same caloric intake before and during fasting.
I did not look through all of the research publishers you posted in your vid but I subscribed to Alan Aragon once upon a time. I appreciated their content. I asked the publisher if the material published is peer-reviewed. He said nope. I cancelled. It’s not divergent points of view that makes nutrition a mine field, it’s a willingness in the field and population in general to make emotional unsubstantiated claims based on the experiences and conjectures of one. Peer review is a big part of the answer to this. It needs to become a bigger issue of importance in the sports sciences IMO.
bsfruity your eating too damn much. Track your calories with the “lose it!” Or “MyFitnessPal” apps. After 5-6 months I managed to lose 35 pounds just consistently tracking my calories. I recommend buying this scale too. Digital Food Scale Digital Weight... www.amazon.com/dp/B01JTDG084?ref=ppx_pop_mob_ap_share
Im on a very low budget food wise, especially with twins on the way. Spinach, kiwi and grape shake with protein powder for breakfast and a decently balanced dinner is all I can afford. I work out 5 days a week and have been for almost 5 weeks solid so far. I started at around 240lbs and as of yesterday I'm sitting at 210. Arms, chest and shoulders are looking good and surprisingly my quads are leaning up, I've never had defined quads before lol. I've worked out on and off over several years but now that I've taken a lot of your diet advice and changed up my routines I've noticed consistent progress and I can't wait to see what another 5 weeks will bring. Appreciate all the help!
I can't get over how well made this video is. The high quality shots, the way you would portray your points. It kept me engaged the entire time. Also, excellent points. Not just informative, but it was beautifully made. Thank you!
Serious question. I work for the Post Office and therefore my day starts at 7:30am and ends anywhere between 4:30-6pm. I wake up for the gym at 3am and workout until 6am. I go to bed at 8pm. How should my meals be looking? What is my diet plan with the times I’ve laid out? Throughout the day I need intermittent fasting since my schedule isn’t like most people’s schedules.
These are realllllllly good videos, I have no idea how long u've been making these videos but u just showed up when I started going to the gym and watching videos abt what to do. U help man, keep doing them please
Hope everyone's New Year goals are off to a great start! I just squat 365 lbs for 8 reps last night and I'm super stoked about that. With the new year comes a LOT of diet hype and with that comes a lot of misinformation, so I wanted to make this video to keep things on the straight and narrow. Full Body Science Applied videos on the way next weekend! Peace!
lets go jeffy boy
Jeff Nippard can you make video about dhea supplements please.
When you talked about documentaries, were you talking about game changers? That documentary changed my life. I struggled with high blood pressure for the longest time and 5 weeks after watching game changers and changing my diet, I don't need to take medication anymore. I think game changers is a legit documentary.
Happy new year to you to. I just bought your upper/lower split and it’s the first program I’ve ever ran in my life . I’m about to start it on Monday wish me luck . Much love from Manchester Uk 🇬🇧
@@D_von91 I am also a vegan. The evidence on the effects of plant based protein vs animal is absolutely damning. There are a lot of vegan body builders on UA-cam to help with diet and menu planning. But Jeff's muscle building knowledge is unparalleled on this platform. Many of his competitors seemingly regurgitate his content. AthleanX and Gravity Transformation are two others I follow that are very knowledgeable but are geared towards different results and skill/training levels.
Jeff’s favourite part of school assignments was the bibliography
Ben D Jeff has to be the teacher’s favorite kid lol
underrated comment 💀
Fuck yes
You can tell!!! lol
It's funny, because I think he's really cute, but him saying "et al." so much is by far his most attractive quality! :P
ahahahahah oh man you got me there
Man, i hope you understand that a lot of this no-bullshit information isn't accessible for a lot of us. I'm really appreciative of how much effort you put into educating us. I'm a 28 year old kinda skinny fat guy who hasn't lifted weights in years and your channel has been an amazing resource for me getting back into it. Thank you!
My brother in skinny-fatness. The struggle is real.
We out here. Skinny fat squad
It's been 2yo ago,how your transformation or you still looked the same.
I hope you’re sticking with it!!!
Why isn't it available for a lot of you?
My grip strength is also my limiting factor when opening the oven door
Try a hook grip
I always use reverse grip when opening the oven door
I have the same problem. Gotta put the straps on.
MyNama Jeff you’re profile picture hurts me
Simon Fetwi how was the tuna pasta?
very impressed not only with the quality of the information, but also the quality of the video production. Well done!
new sub!
He's good, but he's really missed the most important debate between Organic Produce Vs Conventional/GMO. Conventional produce is sprayed with insecticides and or pesticides by people in hazmat suites or full body & face coverings. We then eat those foods. What do you think those insecticides and pesticides are doing to our body on a cellular level? You really think that's safe and healthy on the long run, say 10+ years from now? If it kills insects and pests, of course it's destroying our bodies over time. That alone, should make people by organic, and invest in their longterm health. That is the whole reason health nuts buy organic. Why do you think we have higher rates of Cancer and other autoimmune diseases compared to 70+ years ago? We're constantly bombarded with toxins in the atmosphere, everyday life and in food. Buying organic makes a difference, take away some of those toxins we're exposed to throughout our life.
@@larrysummers8966 While that debate is true and has reason, the video is about losing fat and people thinking that organic food products are more beneficial in that aspect.
@@alikaz732 I completely agree with what you’re saying. But in the video, Jeff is not talking about losing weight, he’s talking about non organic food having the same nutritional value as organic. So if he’s going to bring that up, he should also do a little more thinking or homework, and put a small note in the vid about pesticides and insecticides. He’s cherry picking studies in the vid, newbies in fitness should know what food they’re investing in. If he’s bringing up vitamin content, he should’ve brought up people in hazmat suits spraying non organic food with chemicals. I do understand however, that many newbies in the fitness community want immediate results and don’t care about long term effects.
@@larrysummers8966 this video is about nutritional content and fat loss, not about food ethics. also, any person with a brain knows the difference between organic and conventional food options. also, the insecticide and pesticides absorbed isn't a big amount to actually negatively affect the body unless one has an allergy to something.
@@bananamcdonald4916 you must be kidding. Are you serious? Is the "any person" you're referring to the Average American? If so, that "any person" doesn't even know why we celebrate Independence Day (July 4th) or can't even name/point to at least 2 continents on a map. There's plenty of videos on here going out to crowded big cities, asking these questions and proving what I stated is correct about the "any person" you speak of. The average person doesn't know the difference between "organic" and conventional, sorry to burst your bubble. Further, please send me a study showing Glysophate or any other insecticide or pesticide doesn't cause cancer or doesn't negatively affect the body. Are you coming at me from a time machine? did you come from the 8th century? You do realize how unhealthy the average 1st worlder is right? You are aware that heart disease and cancers are among the leading causes of death? Do you really believe the human body doesn't get affected whatsoever by what you injest? All food is just to make your tummy full, so you won't be hungry? It has nothing to do with long term health? Get out of here clown
he has the face, voice, and knowledge of a stereotypical nerd character and the build of the football jock. the best of both worlds
I was going to object but then I remembered Americans have a very different idea of football
@Frenzy lol
In DND hed be a barbarian but with high intelligence
1. 0:25 Focusing too much on minor details
2. 3:14 Thinking in “black and white” terms
3. 4:22 Making sudden changes to your diet
4. 6:30 Relying on nutrition “documentaries” for diet (bias)
5. 7:45 Focusing too much on supplements
Thank me later
EDIT: Now with timestamps
Thanks a ton.
@Groovyjoe He said later.
thanks looking for this
Thank you later
I'd rather thank you now! THx!
I used to be an athlete so for 10 years or more every aspect of my life was controlled. In the past 5 years since giving it up i completly let myself go and gained about 100lbs. My biggest issue outta anytime I tried to get back in shape i should automatically go to eating completly clean and working out constantly just as I did before. After about a month it spoiled become to much and id quit. I think now I realized I'm not an NFL player or an olympia body builder. It's ok to slip up and have a slice of cake or take a couple days off from the gym because I'm tired. Im not trying to achieve some godlike physique. I simply want to be healthy for my children. I gave myself a good month changing my eating for the better before even stepping foot in the gym. Iv also started lifting very moderately to get my body used to exercise again. I think I finally foundthe perfect balance for me.
Subscribe to my channel my man love it
Thanks for that post while never have I been a athlete your post helped a lot.
Just wanted to say thank you
It’s all about balance! I trained and went to extremes for years whether that was extreme diet or extreme training but I think they key is to find a balance for you. I tend to aim for about 1800 calories a day, but then have 2 days a week or maybe 3 where I sorta eat what I want (to a certain extent) and have been seeing significant progress. The only time to fine tune diet and training to extremes is if you’re a high level athlete, bodybuilder, strongman etc
At the end of the day its calories in vs calories out, it varies by every person. Jeff recommends a maximum 25% deficit but for me im closer to 40% as my body is responding better to the weight loss. It doesnt mean I cant build muscle either, as long as you have enough protein a day you can effectively build muscle. Jeff's content is great but a lot of this min-maxing is truly only for those who want to be in competition and not the average person.
Nice, hows that going for you?
Man I’m ignorant but, damn...this channel might be the most UNBIASED, sensible, rationally-thought-out approach to diet, fitness and wellness that I’ve come across on UA-cam. I have not seen ONE VIDEO from you that does not include some kind of evidence-based research. You consistently emphasize that diet/training/etc eventually comes down to what works best for each individual. Please keep up the good work. I’m new to this channel and while I don’t consider myself a hardcore lifter, athlete, or “health-nut”, the work and thought that goes into your content has earned a subscriber-no, actually it COERCED me into subscribing! Well done.
In all honesty I seriously haven’t seen a video this helpful as well as straight to the point. I have innocently and unknowingly made many of these mistakes and it’s so frustrating I didn’t find this video earlier. I really appreciate the time you put into this video bro!
3:26 50 to be exact
Wassup smash that liek
Real browney?
Nice browney
Smash Leik now
no
"When is the last time you ate a plate of white rice on its own?" As a poor college student I'm offended at that statement 😂
put some eggs on that bad boy.
Haha, I love white rice....
I am probably a minority, but I hate rice lol
I chicken bowl everything so I'm with ya dude 👍🏽🤣
This dude is by far the best source for good fitnesscontent. Specially for nattys this channel should be like a bible.
Bro Jeff using lifting straps to open the oven 😂😂
Edit: Love your channel. I bought your back hypertrophy program and am liking it. Thanks for the heart
Adam Green I lost it at that hahaha
Hahahaha
Favorite part!! Lol
Lmao I know I spit my food out from laughing 😂
Funniest shit I’ve seen all day lol
You earned the sub with this video. Not only do you provide useful and helpful information and goals, but you back up the information with real sources and data.
I fucking lost it when bro Jeff used straps to open the oven.
Hope you find it again
You find it yet?
Ikr, almost as over the top as inserting "fucking" in this sentence!
4:37
@@AbDirkie you must be fun at parties
solid advice I liked all of them especially when you talked about things.
actually had to stop and rewind haha
I like watching videos with someone talking, talking is great
I like videos......
U too huh?
IlIlIlIlIlIlIllIlIII jeff is rly knowledgeable when it comes to Things
Excellent Video Jeff! Having a PhD in nutritional science, I really enjoyed how well you communicated and addressed these common dietary mistakes through the use of peer-reviewed research. These topics are often an area of deep discussion between my colleagues and I (especially nutrition documentaries), so seeing someone bring them to light on a big channel and do so effectively in only 9mins deserves a lot of praise. Well organized and thought out. Respect.
4:30 the nice guy sweater + glasses combo always gets me. The gloves were a nice touch.
Yes. That smart Jeff gets me too. I wanted to weight every single thing i eate.
I LOVE HOW IN THE VIDEO'S DESCRIPTION U STATE THE FIVE MISTAKES. Shows how much effort you put in, THANK YOU!
8:02 Yeah I spent 2 months of working out trying to avoid using protein supplements and tried to stay "Natural" as much as possible and it really wasnt working out like I thought. Started to use protein powders and my body started to feel way better.
The best part was bro Jeff pulling the oven's door with those straps LMAO
need that 0.0001% gains.
This fucking killed me
baffled as well but i get its humour
A.I. Dimmer no shit it’s a joke you weirdo
Timestamp
Snort protein powder so it doesn't have calories
😂😂😂😂😂 this comment amused me more than it probably should have
Isnt that how rich piana died, lol...
Whatever it takes goddamit
@@rychier6994 he was injecting liquid glass into his arms. That's how he died
@@rychier6994 he used to snort pre workout lol
I just finished your bench press specialized program and my bench went from 210 to 240 in 8 weeks. I couldn’t believe it, thanks so much for all you do!
Good shit bro 💯
Send it to me 👀
Nede one too. Only began workout out about 100lbs bench :/
Nice work John!
8 weeks? I hope so! That’s not even 5 lbs per week. If you benched 5 times per week you would be benching a lot more by now. I started doing banded chins everyday because I weigh 260. Within a month I was doing wide grip chins on my own.
This guy explains everything so intelligently but at the same time it's very easy to understand everything he's talking about. Good work man
Dude, short, sweet, to the point. You're clearly focused on helping people access the right information. Subbed for sure.
“The goal with science is not to prove any position, but to collect evidence and draw conclusions based on whatever the data says...”
Explained flawlessly.
that's correct, but sadly rarely followed by so-called scientists...
@NuclearHobo42 making mistakes is ok, but working willingly as a scientist position-biased for an ordered result is a no-go
Every scientific experiement starts with a hypothesis, which is going to be at least slightly biased. Being skilled enough to construct an experiement that eliminates the bias to prove or disprove the hypothesisis is the key. Too many people fail to do this, or they draw conclusions from statistically insignificant results.
@@hiroakihanyu
You are going to need to be more specific as to what "scientists" you are referring to, so this can be put into proper context, otherwise it may just come off as you rejecting science that you disagree with, and can't actually show any manipulation of data, or predetermined results.
One of the big issues is people seem to think science proves things. It doesn't prove anything. Its a process that makes predictions, based on facts.
Another problem is that people seem to think science is prescriptive. Its not. Its a descriptive process. It relays what is, not what ought to be. Too many people apply their own moralistic prescriptions onto it, especially when it comes to typical, and atypical, phenomena.
Everyone is different, one diet will work for a certain group of people but not for the other group who feel best on a different diet. At the end of the day, research will only help so much.... test things out and listen to your body it knows what's best for you
.
spittin facts brotha
@@BrandonWilliamytbig fan bruda
Content like this is why you are my favorite UA-camr. Thank you for putting so much time and effort into your videos!!
I’ve watched and followed many fitness UA-camrs but you by far have so much more detail that I actually care about. I appreciate your hard work behind every video!
Dietitian approved ✅
One of the few people on UA-cam that takes a practical approach to nutrition without being dogmatic about it.
I like how bro Jeff has head phones around his neck and is wearing air pods
its his signature look
Ahmed AlbDry classic bro jeff 💘
Bro jeff gotta flex every way possible
I do that when I fly. My other the ear headphones are for when I'm on the plane because they have amazing noise cancellation, but my airpods are for when I'm walking through the airport or am talking on the phone. I have the backbeat pro 2 headphones and airpods pro.
Its called ideology
This is the best thing I’ve ever seen- sharing with my parents and everyone else I’ve ever met in my life. Thank you Jeff!
I agree, it is so easy to get caught up and lost in the details, when the main bulk is simple and just requires some patience and diligence.
As a person struggling with eating / eating disorders, your videos and calm voice while explaining make me feel so safe
Stfu
@@Natasfoemanehtni you
Doing Fitness for 10 years now. Started when I was 14. Got a lot of experience myself in good and bad behaviour in terms of gaining muscle and I gotta say... this video here is one of the most valuable ones I ever saw.
And i didnt see few
It's worth watching this video 10 times a month and trying to understand even more deeply what you said with your few points than going to 100 different videos and even books I wouldnt recommend for beginners as much as just sticking to exactly what you laid out here.
Especially the "focusing too much on the details" than on doubling down on the basics (increasing the number of times you train. as well as the intensity over time. and the calories intake per day/week). This in my opinion is already worth more than any other tip out there in my opinion. But it always depends where you are at your journey. for people, already applying this rule consistently, there are other more valuable tips.
so i would say this video is especially valuable for beginners and a lot of people who already do fitness for a few years.
Thanks for your effort
J
When he put the wrist wraps on the oven I lost it 😂😂
straps*
MrSham3less ahhh you’re not wrong my bad
Jeff is growing a beard so he doesn't need to train his neck.
MicarHaus A
Hahahahahahahah
No it's to make his jaw and cervical muscles look even bigger
Zetsuke4 r/woooosh
@@lordfarquaad3939 r/woosh @ u
Zetsuke4 no u
i just now realized bro jeff wears headphones AND airpods at the same time
Amazing
Gotta get the gains on your ears bro
Just realized your natural and thats why you probably do legit in depth studies into how to naturally get as far as possible. Passion = money. You earned it bro.
The reason for buying organic produce is not the fact that they're allegedly more nutritious (they aren't) but because they contain less nitrates due to less fertilization. USA is pretty lax with food regulations but in Europe organic food is really healthier in this regard.
I can assure you glyphosate is the opposite of nutrition.. big difference between organic vs non organic produce
@@californiamonster8877I'm pretty sure you can't assure me that because the research is lacking. If scientists can't assure me, neither can you.
Im pretty keen to see a source on this. Surely the point of nitrates in the soil is so they can be metabolised by plants into proteins (eg enzymes and structural proteins). I dont think plants take up and store nitrates as pure nitrate?
-Vegetables are the main source of dietary nitrates (moreso than processed meats for example)
-Dietary nitrates are associated with several cancers (but there are conflicting studies to this end)
-Dietary nitrates provide many benefits to heart health
Source: Karwowska and Kononiuk 2020
www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/
2:46 ya didn't have to hit us with that flex lmao
He actually made my lats shrink.
Bro is shaped like a sting ray
Being in science and reading tons of publications on hypertrophy, nutrition (and timing), sarcopenia, etc. and using evidence based science to shape and guide my training, I never thought I'd find a channel like this, Jeff. You have a remarkable and unique capacity for turning confidence intervals, p-values and meta-analyses into practical and applicable education! Thank you!
that feeling you get when you're trying to do what he's saying and you're doing something right! he said mistake 5 was putting supplements at too high a priority and i was like "oh god the only one i use is protein powder because it helps me get my protein count for the day, please don't tell me i'm doing it wrong" talk about a sigh of relief lol.
That's how I felt today
I have been lifting very sparcely for a year now, but it's 4 weeks 4 times a week, 1 month a couple of times, 2 months of nothing and so on. Never with a serious focus on nutrition, or anything.
now I've started like 3 weeks ago to lift again, focusing on getting enough protein, having a heavily loaded coffee (around 250mg of caffeine) 30 mins before, a lightish meal about an hour prior (peanuts, fruit, greek yogurt), and making sure to have a good meal, either chicken, beef or carbs + a whey protein shake after.
sincerely all the good info you have put out here along with Sean Najalwani it has seriously helped me. for the first time in I think my life I have been a constant caloric deficit for longer than a week yet having a good amount of protein (170-200g, I'm 189cms and weight 89kg currently)
You have the most sensible guide I've seen on UA-cam. I've seen other guides and they tell you to avoid this, avoid that. If you listen to them all you are left with an empty plate.
“When is the last time you’ve had white rice on its own”
*looks up from my bowl of white rice and soy sauce* 😧
please eat no more soy, you're a man, you need testosterone
Alex Monreal 😂
Right
@@zineddinebettouche5484 i hope that was a joke and you aren't that stupid
@you might need a vest ayeee no, soya contains similar structural compounds of estrogen but it doesnt actually produce the hormone! However, your cow's milk you drink contains actual estrogen that is much more likely to decrease your test levels.
Started a cut and although I’m eating less calories I’m actually very full after my meals as they’re high in protein. I do find myself feeling hungry later since I’m still at a caloric deficit but most of the time it’s been very manageable & it feels like I’m doing it right! Thanks for all your great info.
Protein doesn't cause a blood sugar crash like carbs does
Assuming you've been eating less carbs than before, your blood sugar levels are more stable, leading to less hunger :)
(FYI I'm an obese dude on a caloric deficit and on a low carb - high protein diet and feeling much fuller than when i used to eat junk food the whole day.
40lbs down already)
@@MusicPlaylistsChannel congrats dude! That's awesome
@@benjaminhonick5258
Thx bro!
We're at exactly 60lbs now☺️🏋️♂️
@@MusicPlaylistsChannel how is it going now?
@@joelperpetua3929
Lost 70.5lbs total but fell back after a break.
Coincidentally I closed a deal w someone (who made a break as well) to start again together this Sunday!
I like people that talk on 1.25x speed naturally
Can we all just take a minute to appreciate how calm and warm that speaking voice is? I don’t know how else to say it, but this dudes got a great radio voice.
Jeff: when's the last time you actually ate rice on it's own?
Me: SWEATS
Hahaha i totally feel ya...im korean and we eat rice cake which is 100percent just pure rice and uh..i wolf that stuff down for a snack all the time hehe
No joke, about an hour before I watched this video, I crushed a bowl of white rice by itself. No shame.
@@tinglewolfasmr7548 that shits delicious man I used to eat a bag a day
@@tinglewolfasmr7548 proud of you
Two days ago in lunch during school
Love your work, you enabled me to full recompose my physique from a flab to fab in just 12 weeks , feeling much better these days and at 40 I didn’t think it was possible ❤️👍👍
Great video as always man 💪🏼
Thanks!
I like how you talk about how to do proper research and not just look for conformation bias. Arguably the most important piece of the whole video
I’ve seen you before…
0:24-Focusing too much in little details
3:15-Thinking in black and white terms
4:30-Making sudden drastic changes
6:30-Relying on documentaries for diet plans
7:50-focusing too much on supplements
Plz pin this jeff and luv support for your channel💝
I have come to find I really love the language of losing fat versus losing weight. I just really love that mentality and it’s been super beneficial for me. Thank you.
Man I appreciate the time you put into this videos, every detail is polished. Greetings from Spain!
Your doing a great favor to us by showing us how to extract information from the internet properly and how to analyze the data to mostly get rid of conformation bias. The importance of good quality journals is also important, so does the institutions and people conducting the research. In this age of almost an explosion of publication of peer reviewed journals from every corners of the world we need to really pay attention to these. I hope I had someone going over these process when I was early into my research career. Thanks
So many videos like these, I tend to lose focus and move on, because its described in such a way, a newbie wont understand most of the terms and things.. but no, this was so well presented, its going by science facts , sources and spoken in a way thats clear and simple , this was a very helpful video and I am very grateful for that. Thank you! excellent work, im glad i subscribed to the right person.
I love how educational your videos are without being boring. Thank you so much for offering this information that helps make long term health possible!!
this is one of the best fitness channels on youtube!!!
I honestly love how you dive in to scientific literature and extrapolate the important information. It gives a lot of validity to your information. Keep it up!
One of the very few coaches who's providing evident-based value. Love it!
Friend recommended this guy recently and I can see why. So helpful ! No bragging
At 4:36 the lifting straps on the oven handle killed me 💀💀💀
Jos Cal 🤣
Oh gawd...who wrote this comment
7:36 for straps to open the oven door. I love your videos Jeff! I'm watching from the UK. As as a PhD graduate yhe quality and content especially the science journals referenced is amazing!
Jeff being like a buff grandma to us but still throwing the comedic relief in there 😂
I don't disagree w/ your take on documentaries being biased, but I do disagree w/ reading reseearch reviews. I haven't read thru the ones you specifically listed, but I have (tried to) read through other scientific literature and they are very difficult to understand for the average non-scientist. Documentaries and social media influencers such as yourself, Thomas DeLauer, Dr. Mike Iisraetel, etc do a great job of translating the most recent research into language that is much more palatable. If I attempted to stay current by reading the literature, at best I wouldn't understand most of it, and at worst I'd misunderstand a lot of it. Overall love your content tho! Hope you keep it up!!
The production value of your videos is UNMATCHED! One of the best (if not the best) creator in your field!
1 - far too much focus on details ( how much sugar, portions, protein, how many times a day )
2 - thinking in black & white terms ( carbs are best, carbs sux, a protein shake is bad, a protein shake is best)
3 - sudden, drastic changes
4 - relying on nutrition documentaries for information ( channel with millions of viewers is not automatically reliable )
5 - focus too much on supplements
Thank you! Would be great to put the timestamps if you have spare time.
Was looking for this thanks
I love how you pull out facts like a University lecturer and reference everything like you're reading out your dissertation
Tip when reading any "science" - related: follow the money. Who or what company paid for the article?
There are research articles which claim that Intermittent Fasting actually help to reduce weight.
Who's right?
Even the research article that is in the video's description actually claims that fasting helps to reduce weight -.-
@@dor8996 I think what we also have to remember is correlation does not equal causation. Although data may correlate fasting to weight loss, there are variables tied to fasting that might be the culprit, like calorie consumption. Typically, when people give themselves smaller feeding windows, they tend to overeat less frequently, which leads to few calories consumed. There is really no evidence supporting that fasting in and of itself causes weight loss when participants have the same caloric intake before and during fasting.
Exactly. I see tons of reddit types quoting papers but 20 seconds and you find who funded it and laugh. They think cause it's a paper it's true.
@@Cheekydr4 Your logic is so flawed that I am amazed by what you wrote. Wowza
I can't belive how science accurate and oriented you are! I was waiting for someone like that ,thank you.
Came here after listening to you on the Stronger by Science podcast - very good stuff!
When Bro-Jeff used his straps to open the oven I DIED 😂😂
You're the man, Jeff! Impeccable content my guy keep 'em coming
New subscriber! Was currently at a 1.5 lb/week goal and this video gave me a lot of confidence that I’m on the right path 🙂
keep going ruth!
I did not look through all of the research publishers you posted in your vid but I subscribed to Alan Aragon once upon a time. I appreciated their content. I asked the publisher if the material published is peer-reviewed. He said nope. I cancelled. It’s not divergent points of view that makes nutrition a mine field, it’s a willingness in the field and population in general to make emotional unsubstantiated claims based on the experiences and conjectures of one. Peer review is a big part of the answer to this. It needs to become a bigger issue of importance in the sports sciences IMO.
The filming and editing frame and display empirically supported data dumping and I appreciate it deeply.
“Who eats a plate of white rice on its own” as i was loading a plate of white rice
No you were not
@@ImNotBatman_Real you were there?
I keep eating cheesecake and other healthy foods and I can’t lose weight!!
Is it organic? And are you fasting for 16 hours before eating it? So many factors go into this
bsfruity it’s just water weight. Stop drinking water.
Hairy Cherub stop eating food too I heard that will help with weight loss
Jeff actually ate cheesecake from the Cheesecake Factory as a pre workout meal in one of his vids that I watched last night lol
bsfruity your eating too damn much. Track your calories with the “lose it!” Or “MyFitnessPal” apps. After 5-6 months I managed to lose 35 pounds just consistently tracking my calories. I recommend buying this scale too. Digital Food Scale Digital Weight... www.amazon.com/dp/B01JTDG084?ref=ppx_pop_mob_ap_share
The freaking wrist strap for the oven door! bro I am deceased 😂😂😂⚰️⚰️⚰️⚰️
Im on a very low budget food wise, especially with twins on the way. Spinach, kiwi and grape shake with protein powder for breakfast and a decently balanced dinner is all I can afford. I work out 5 days a week and have been for almost 5 weeks solid so far. I started at around 240lbs and as of yesterday I'm sitting at 210. Arms, chest and shoulders are looking good and surprisingly my quads are leaning up, I've never had defined quads before lol.
I've worked out on and off over several years but now that I've taken a lot of your diet advice and changed up my routines I've noticed consistent progress and I can't wait to see what another 5 weeks will bring. Appreciate all the help!
You're not only a good athlete but also a good teacher Jeff!
1:38 that is the most dry and undercooked rice ive ever laid my eyes on. i love you jeff, but PLEASE cook it for a little longer
Jeff's beard is really bulking 😂😂😂
Jeff is growing his beard, we gonna have a Viking soon
Only bloke i listen too, not flashy just straight real talk 💪🏻
I love that “Bro Jeff” gets all of his nutrition information and workout advice from.. “Bro Jeff”.
I can't get over how well made this video is. The high quality shots, the way you would portray your points. It kept me engaged the entire time. Also, excellent points. Not just informative, but it was beautifully made. Thank you!
The closed captions, pure psychedelia.
Totally off-topic, but I love your desk lamp. Where'd you get it?
Great vid as well!
probably AMAZON. look up vintage lamps, I'm sure it has it since I saw something similar when I was searching
Serious question. I work for the Post Office and therefore my day starts at 7:30am and ends anywhere between 4:30-6pm. I wake up for the gym
at 3am and workout until 6am. I go to bed at 8pm. How should my meals be looking? What is my diet plan with the times I’ve laid out? Throughout the day I need intermittent fasting since my schedule isn’t like most people’s schedules.
These are realllllllly good videos, I have no idea how long u've been making these videos but u just showed up when I started going to the gym and watching videos abt what to do. U help man, keep doing them please
8:26 only suppliments you need during fatloss
Me lying in bed doing nothing
Jeff video comes out: jumps 2 floors and puts it on TV wakes whole house up
U okay?
Great life advice! Especially the “don’t believe everything you see on Netflix” segment.
This video is not what I thought it was going to be. Great video man.
Jeff, just want to say I apologize for mooching off your info. Subbed today. You’ve set me up for success, many times. Looking forward to the future!
"5 extremely common mistakes"
*sees creatine on thumbnail
i thought i was doing wrong taking creatine on a cutting phase but guess im not.
This is literally why I clicked
@@kellisnow7983 Same, Jeff is the clickbait master
@DirectEcho yessir
Lol shit had me nervous just got my monthly creatine subscription