The WORST Fitness and Nutrition Lies People STILL Believe!
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Date: 2025-07-20
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Comments and reviews: 20
davypeleman3672
for me a one hour walk in the morning and evening do the trick. Combined with weight lifting i can eat all i want, but it needs to be healthy. i bake and eat alot of cakes and pancakes. The main ingredients are always the same: 2 eggs, 60 grams of quinoa, 1 banana, 30 grams of protein powder, 2 scoops of xylitol, 30 grams of real butter, 100ml of almond milk (or any vegan milk. and some spices and flavourings like 30 grams of 100% chocolate (then i'd use chocolate flavoured protein powder. Other snacks any yoghurt with berries or other fruit of your liking, nuts. Then for the real meals i eat cottage cheese/ parmesan or any othet cheese with toast and some salad and carrots. Beef and fish with some rice/ potatoes and veggies. A good home made burger with alot of baked onion is also a staple. Or an omelet with bacon and/ or mushrooms. Also toast with peanut butter and banana are a favourite and almost a daily staple. As long as you move enough and eat healthy it will come natural to be lean. Keto and carnivore might work, but for me i like to eat many different things so i like my carbs and fats and i have a beautifull sixpack. Just don't eat all that processed garbage and move, move, move and it will come naturally. And you can make and eat sweet stuff just use quality ingredients and make it yourself. Put some whey powder in some youghurt with stawberries, mix, freeze and you have a healthy, nourishing, low calorie ice cream. You can do that for and with any flavour or yoghurt. You can make real ice cream too, just use real fruit, good milk and a healthy sweetener and it will have the same outcome. If you use your brains you can eat sweet and stay lean. Don't do high intensity cardio it will just make you hungry. Walk instead or limit the rope skipping or running to 10 minutes and lift some weights. off course if stamina is one of your goals do the high intensity cardio, but you will need to eat some carbs or otherwise you will feel weak. for me walking and rope skipping are enough. I do skip the rope for an half hour to build stamina but then i will eat some more carbs that day. Also shadowboxing or bag with weighted wrists and legs is awesome for stamina and explosive force, i like that alot too. that's one heck of a ramble sorry
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for me a one hour walk in the morning and evening do the trick. Combined with weight lifting i can eat all i want, but it needs to be healthy. i bake and eat alot of cakes and pancakes. The main ingredients are always the same: 2 eggs, 60 grams of quinoa, 1 banana, 30 grams of protein powder, 2 scoops of xylitol, 30 grams of real butter, 100ml of almond milk (or any vegan milk. and some spices and flavourings like 30 grams of 100% chocolate (then i'd use chocolate flavoured protein powder. Other snacks any yoghurt with berries or other fruit of your liking, nuts. Then for the real meals i eat cottage cheese/ parmesan or any othet cheese with toast and some salad and carrots. Beef and fish with some rice/ potatoes and veggies. A good home made burger with alot of baked onion is also a staple. Or an omelet with bacon and/ or mushrooms. Also toast with peanut butter and banana are a favourite and almost a daily staple. As long as you move enough and eat healthy it will come natural to be lean. Keto and carnivore might work, but for me i like to eat many different things so i like my carbs and fats and i have a beautifull sixpack. Just don't eat all that processed garbage and move, move, move and it will come naturally. And you can make and eat sweet stuff just use quality ingredients and make it yourself. Put some whey powder in some youghurt with stawberries, mix, freeze and you have a healthy, nourishing, low calorie ice cream. You can do that for and with any flavour or yoghurt. You can make real ice cream too, just use real fruit, good milk and a healthy sweetener and it will have the same outcome. If you use your brains you can eat sweet and stay lean. Don't do high intensity cardio it will just make you hungry. Walk instead or limit the rope skipping or running to 10 minutes and lift some weights. off course if stamina is one of your goals do the high intensity cardio, but you will need to eat some carbs or otherwise you will feel weak. for me walking and rope skipping are enough. I do skip the rope for an half hour to build stamina but then i will eat some more carbs that day. Also shadowboxing or bag with weighted wrists and legs is awesome for stamina and explosive force, i like that alot too. that's one heck of a ramble sorry
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torquewisdomgarage
Are Carbs Bad
The answer, I am going to slightly disagree based upon are you overweight or do you have 7% body fat
Jeff you started out awesome talking about glucose and the chain of glycogen. But this prevents fat burning due to the fact that glucose will be burned first before fat will be turned into ketones for energy production. This is why the keto diet works with overweight people. Because carbs are reduced so that it doesn't turn to glucose in your body and raise insulin resistance to cut off fat burning. Look at carnivores in the gym. Protein and Fats are your friend if overweight.
If you have 7% body fat then yes, I agree Carbs are ok.
My perspective as an overweight person most of my life but getting great results from being carnivore for a year and a half with blood tests that say, I am perfectly healthy and still under doctor supervision. Plus add intermittent fasting and prolonged fasting. The only thing that I have found that finally works.
And still adding weight lifting to everything else. Of course I don't fast while lifting. Especially not prolonged fasts. Intermittent fasting would work in between workout days.
But like I said, This is my experience keep Carbs in the basement to lose weight. Once my body fat percentage comes down to a respectable and manageable level then I will add Carbs back into my diet.
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Are Carbs Bad
The answer, I am going to slightly disagree based upon are you overweight or do you have 7% body fat
Jeff you started out awesome talking about glucose and the chain of glycogen. But this prevents fat burning due to the fact that glucose will be burned first before fat will be turned into ketones for energy production. This is why the keto diet works with overweight people. Because carbs are reduced so that it doesn't turn to glucose in your body and raise insulin resistance to cut off fat burning. Look at carnivores in the gym. Protein and Fats are your friend if overweight.
If you have 7% body fat then yes, I agree Carbs are ok.
My perspective as an overweight person most of my life but getting great results from being carnivore for a year and a half with blood tests that say, I am perfectly healthy and still under doctor supervision. Plus add intermittent fasting and prolonged fasting. The only thing that I have found that finally works.
And still adding weight lifting to everything else. Of course I don't fast while lifting. Especially not prolonged fasts. Intermittent fasting would work in between workout days.
But like I said, This is my experience keep Carbs in the basement to lose weight. Once my body fat percentage comes down to a respectable and manageable level then I will add Carbs back into my diet.
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lindaabraham8715
Resting is not just for repairing. Fasting from food for at least 12 hours per day (from supper to breakfast, for example) gives your digestive system a rest, and also can reduce your weight quickly. I lost 25% of my body weight in 6 months, getting down to the mid-range of a normal BMI. That was 2 1/2 years ago. You'll sleep better if you wait 4-6 hours after eating before going to bed. The older you get, the more important it is. BTW, don't abuse your esophagus with alcohol, aspirin, or hot peppers. it is delicate, and can't be repaired. At 73, I'm paying the price every day, with a higher risk of esophageal cancer.
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Resting is not just for repairing. Fasting from food for at least 12 hours per day (from supper to breakfast, for example) gives your digestive system a rest, and also can reduce your weight quickly. I lost 25% of my body weight in 6 months, getting down to the mid-range of a normal BMI. That was 2 1/2 years ago. You'll sleep better if you wait 4-6 hours after eating before going to bed. The older you get, the more important it is. BTW, don't abuse your esophagus with alcohol, aspirin, or hot peppers. it is delicate, and can't be repaired. At 73, I'm paying the price every day, with a higher risk of esophageal cancer.
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tommisaki4396
Caloric deficit is not the only way to lose fat. Those of us who follow a ketogenic nutrition eat 4. 000 calories per day, 70% of them from fat, and still burn fat and decrease the weight. Because accumulating or losing fat is not a matter of calories, but a matter of hormones. By eating carbohydrates, you accumulate fat because you activate the insulin. When you remove almost all carbohydrates from your nutrition like in the ketogenic diet, you get your energy from fat because you don't have carbohydrates. Then you don't activate the insulin, but the glucagon. Therefore, you don't accumulate fat and only burn it.
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Caloric deficit is not the only way to lose fat. Those of us who follow a ketogenic nutrition eat 4. 000 calories per day, 70% of them from fat, and still burn fat and decrease the weight. Because accumulating or losing fat is not a matter of calories, but a matter of hormones. By eating carbohydrates, you accumulate fat because you activate the insulin. When you remove almost all carbohydrates from your nutrition like in the ketogenic diet, you get your energy from fat because you don't have carbohydrates. Then you don't activate the insulin, but the glucagon. Therefore, you don't accumulate fat and only burn it.
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JrMedieval
man I love all this info, appreciate it guy and yeah for the record, I'm still under cal deficit and growing stronger and bigger every day, trying to keep that fat % under 60gms per day and yet it's hard to lose all that fat. 37yo. started with 245lbs down to 185lbs and now up to 192lbs except it's by far more muscle weight now so i stopped worrying about hoping to see a lower number on the scale 'cause I can see my body losing more fat and being replaced by muscle grown. best wishes to yall out there getting stronger and bigger for longevity.
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man I love all this info, appreciate it guy and yeah for the record, I'm still under cal deficit and growing stronger and bigger every day, trying to keep that fat % under 60gms per day and yet it's hard to lose all that fat. 37yo. started with 245lbs down to 185lbs and now up to 192lbs except it's by far more muscle weight now so i stopped worrying about hoping to see a lower number on the scale 'cause I can see my body losing more fat and being replaced by muscle grown. best wishes to yall out there getting stronger and bigger for longevity.
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athleanx
At the age of 62-year-old, I have been following Jeff's program with great success for the past few years. However, I can honestly say that it has only been in the last 9-months that I mentally understand what true failure is and if you train alone like me, it is not for the faint of heart. Especially when you hold that last rep. while your arms are trembling and your grunt face is in overdrive.
However, it saves much time in the short and long term. Especially when one does not have the joints to spare.
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At the age of 62-year-old, I have been following Jeff's program with great success for the past few years. However, I can honestly say that it has only been in the last 9-months that I mentally understand what true failure is and if you train alone like me, it is not for the faint of heart. Especially when you hold that last rep. while your arms are trembling and your grunt face is in overdrive.
However, it saves much time in the short and long term. Especially when one does not have the joints to spare.
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carlam1355
Can someone solve this question for me when it comes to protein consumption because I find it very strange. We say 1gr per body weight, on average. For an 80 kilos person who lives in a metric system country, this would be 80gr of protein. For someone living in US, this would be 169gr of protein. How is it that someone in the US would have to eat double the protein Isn't it wrong to say gr per lbs of body weight It should be oz per lbs of body weight, or grams per kg of body weight.
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Can someone solve this question for me when it comes to protein consumption because I find it very strange. We say 1gr per body weight, on average. For an 80 kilos person who lives in a metric system country, this would be 80gr of protein. For someone living in US, this would be 169gr of protein. How is it that someone in the US would have to eat double the protein Isn't it wrong to say gr per lbs of body weight It should be oz per lbs of body weight, or grams per kg of body weight.
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annewiseman9983
Hi Jeff I am a 57 year old woman who lifts 4 days a week. I have just incorporated your high pulls and hip huggers in my upper body days and I love them. Can really feel them working. Also love your hip dips for the glute medius. I use a band but I do wish I could get an exercise for the glute med which is not a glute abduction since I don’t have the equipment. Wondering if curtsy lunges work the glute med, I can’ t feel them working. Thanks for everything, love your videos
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Hi Jeff I am a 57 year old woman who lifts 4 days a week. I have just incorporated your high pulls and hip huggers in my upper body days and I love them. Can really feel them working. Also love your hip dips for the glute medius. I use a band but I do wish I could get an exercise for the glute med which is not a glute abduction since I don’t have the equipment. Wondering if curtsy lunges work the glute med, I can’ t feel them working. Thanks for everything, love your videos
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MainUkraine
The problem is not with carbs it's how ultra processed carbs are in the U. S. Most packaged food in the middle shelves of a food store is ultra processed and it turns the complex carbs into simple carbs so you just have a bunch of blood sugar spikes and it increases your hunger.
The solution is to eat real unprocessed or minimally processed carbs and make sure you balance out simple sugars with starchy carbs and fiber. Get your simple sugars from fruit and fresh fruit juice.
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The problem is not with carbs it's how ultra processed carbs are in the U. S. Most packaged food in the middle shelves of a food store is ultra processed and it turns the complex carbs into simple carbs so you just have a bunch of blood sugar spikes and it increases your hunger.
The solution is to eat real unprocessed or minimally processed carbs and make sure you balance out simple sugars with starchy carbs and fiber. Get your simple sugars from fruit and fresh fruit juice.
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yournotmytwin7982
No shade at Jeff but I need someone to explain to me how I am 38 years old and have eaten nothing but junk food and fizzy drinks for my whole life with 0 exercise as I do a driving job for 16 years yet I have never been heavier than 11 stone Still have a light six pack and I am fitter than most people my age Maybe it will all come crashing down but the truth is science doesn’t know the human body and that’s facts
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No shade at Jeff but I need someone to explain to me how I am 38 years old and have eaten nothing but junk food and fizzy drinks for my whole life with 0 exercise as I do a driving job for 16 years yet I have never been heavier than 11 stone Still have a light six pack and I am fitter than most people my age Maybe it will all come crashing down but the truth is science doesn’t know the human body and that’s facts
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volcanoarrima
Jeff's the whole YT fitness community's Godfather, every influencer respects him. almost everyone. There is one guy called Sean, a crazy lunatic with an always angry hate filled face, who shits consistently on Jeff. Don't listen to that crazy mf.
I've swicthed a few YT accounts but never switched Jeff. While I do take notes from science based influencers, the man with the marker on his biceps always sells me.
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Jeff's the whole YT fitness community's Godfather, every influencer respects him. almost everyone. There is one guy called Sean, a crazy lunatic with an always angry hate filled face, who shits consistently on Jeff. Don't listen to that crazy mf.
I've swicthed a few YT accounts but never switched Jeff. While I do take notes from science based influencers, the man with the marker on his biceps always sells me.
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athleanx
I don’t sweat easily but I still push myself till I sweatbecause it is a measurement that I’m pushing myself so hard that I’m even sweatingI also start screaming on reps and do rest pause reps and cheat reps just to keep each set goingI’m a total massochistbut I do look at sweat as a bare-minimum measurement that I’m trying hard as hellbecause like I said it takes a lot of effort for me to sweat at all
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I don’t sweat easily but I still push myself till I sweatbecause it is a measurement that I’m pushing myself so hard that I’m even sweatingI also start screaming on reps and do rest pause reps and cheat reps just to keep each set goingI’m a total massochistbut I do look at sweat as a bare-minimum measurement that I’m trying hard as hellbecause like I said it takes a lot of effort for me to sweat at all
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alexcobb9774
Hey Jeff, one belief I hear often is that creatine is a good supplement to take. I took it for a few months or so years and years ago. I’m now 46, and workout and climb about 3 days per week. Is it safe and beneficial enough in your opinion for me to take If I am not great at drinking enough water, I assume I would have to make sure I drink more if I were to start taking creatine.
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Hey Jeff, one belief I hear often is that creatine is a good supplement to take. I took it for a few months or so years and years ago. I’m now 46, and workout and climb about 3 days per week. Is it safe and beneficial enough in your opinion for me to take If I am not great at drinking enough water, I assume I would have to make sure I drink more if I were to start taking creatine.
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timothymark8254
1: 20 while some might enjoy carbs, for me, it's a strictly financial aspect. In my experience, carbs are way cheaper than protein in an overall meal/packing the plate.
Happy to be corrected. In the meantime, got to find a job offshore that provides all you can eat meals.
Burst out laughing at so many instances here.
But thank y'all as always for the nuggets of wisdom.
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1: 20 while some might enjoy carbs, for me, it's a strictly financial aspect. In my experience, carbs are way cheaper than protein in an overall meal/packing the plate.
Happy to be corrected. In the meantime, got to find a job offshore that provides all you can eat meals.
Burst out laughing at so many instances here.
But thank y'all as always for the nuggets of wisdom.
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mlivshiz
Can you do a video on mixing workout modalities and how it affects the results I like to bike. My neighborhood has a lot of outdoor workout areas. When I bike, I sometimes stop midway through the ride to do pull ups, dips, etc. Buddy of mine tells me I’m reducing the benefits of both the cardio and the strength training: better to split them up. Is that true
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Can you do a video on mixing workout modalities and how it affects the results I like to bike. My neighborhood has a lot of outdoor workout areas. When I bike, I sometimes stop midway through the ride to do pull ups, dips, etc. Buddy of mine tells me I’m reducing the benefits of both the cardio and the strength training: better to split them up. Is that true
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romanzlatoust2810
When I first heard about growing muscles while recovering, I thought it was a lie. But now I can see, and also feel, that it IS an important part in growing muscles.
And, as always, thank you Jeff for everything you do and for advices you give. For a last few years your training recommendations are helping me to keep my body and mind healthy.
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When I first heard about growing muscles while recovering, I thought it was a lie. But now I can see, and also feel, that it IS an important part in growing muscles.
And, as always, thank you Jeff for everything you do and for advices you give. For a last few years your training recommendations are helping me to keep my body and mind healthy.
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kirankumar-bs1hq
Hi Jeff, post workout I use to prefer rope jump because it’s great for burning calories in short time, now I am experiencing knee pain may be due to over usage(I am fine now after 2 week of no jump rope)Can you make a video on workouts great for burning fat and is easy on joints also plz let us know can cycling or swimming be alternative for it.
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Hi Jeff, post workout I use to prefer rope jump because it’s great for burning calories in short time, now I am experiencing knee pain may be due to over usage(I am fine now after 2 week of no jump rope)Can you make a video on workouts great for burning fat and is easy on joints also plz let us know can cycling or swimming be alternative for it.
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InfiniteGameOfLife
Good as always, but most people can't manage to lose fat and build muscle - in practice it's too difficult. Number 2 - no idea about insulin resistance. People who are insulin resistant are not the same as people who insulin sensitive. Their bodies treat carbs differently. Don't get all your diet advice from bodybuilders.
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Good as always, but most people can't manage to lose fat and build muscle - in practice it's too difficult. Number 2 - no idea about insulin resistance. People who are insulin resistant are not the same as people who insulin sensitive. Their bodies treat carbs differently. Don't get all your diet advice from bodybuilders.
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Morbutt
I think you missed the point of Abs are made in the kitchen. People say that as an argument against dedicated ab and core training; that you can do your normal squats, pull-ups, dips, etc and your abs will grow enough from that.
Personally I think it's bullsht as well; I built my abs with dedicated (and weighted) ab training.
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I think you missed the point of Abs are made in the kitchen. People say that as an argument against dedicated ab and core training; that you can do your normal squats, pull-ups, dips, etc and your abs will grow enough from that.
Personally I think it's bullsht as well; I built my abs with dedicated (and weighted) ab training.
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JohanCarrion
Here is a secret hack, you can spot reduce the belly fat by running, biking, walking or any other singular cardio excersise, you'll just first have to burn off all other fats that goes first for you individually and once you're at the point where the belly fat feels like it has to go it will go!
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Here is a secret hack, you can spot reduce the belly fat by running, biking, walking or any other singular cardio excersise, you'll just first have to burn off all other fats that goes first for you individually and once you're at the point where the belly fat feels like it has to go it will go!
reply
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