Speaker A
Well, I don't know, maybe it was my libido being 10 times higher than usual. Life was unbearable just for it to work like that.
Discussion on how to protect the gastrointestinal tract during mass gain, protein intake risks, and athlete nutrition with Dr. Sergey Vyalov and Kirill Sarychev.
Key Takeaways
- Eating excessively large meals frequently is not necessarily healthy or effective for muscle gain.
- Protein overconsumption can cause gastrointestinal distress and long-term liver and kidney issues.
- Stomach volume can increase significantly with training, but there are limits and risks.
- Managing cravings with protein-rich snacks can support satiety and muscle growth without harming digestion.
- Balanced diet and hydration tailored to training demands are critical for athlete health.
What the video covers
- Exploration of gastrointestinal health challenges when consuming large food volumes during mass gain.
- Discussion on the effects and potential harms of excessive protein consumption, including diarrhea and liver damage.
- Explanation of stomach capacity, its ability to stretch, and implications for athletes eating large portions.
- Insights into managing night cravings with protein-based snacks and practical meal preparation tips.
- Importance of balanced nutrition and adapting food intake to training intensity and individual metabolism.
- Risks of overusing protein bars high in fructose leading to fatty liver disease.
- The role of proper digestion and bowel movements in athlete health and performance.
- Vitamin D supplementation and its varying dosages for athlete health.
- Cultural dietary habits such as rice consumption contributing to longevity and digestive health.
- Emphasis on listening to the body’s hunger and thirst cues to avoid overconsumption and digestive issues.
Chapters
- 00:00Introduction and Libido Effects
- 04:05Stomach Anatomy and Capacity Explained
- 09:06Eating Large Volumes and Athlete Nutrition
- 14:06Common Diets and Food Choices for Athletes
- 19:06Bowel Movements and Digestive Health
- 29:39Risks of Protein Bar Overuse and Liver Health
- 34:30Diet Myths and Historical Perspectives
- 44:46Processed Foods and Their Impact
- 50:22Case Studies and Extreme Eating Stories
- 60:08Balancing Macronutrients and Hydration
Full Transcript — Download SRT & Markdown
Speaker A
Yeah, they always want my libido to be higher. When it's off the charts, it's also a real pain in the ass, an awkward situation.
Speaker A
When you can't work, when you see a girl and immediately asexualize her. No, just in case, we're writing now.
Speaker A
Oh, yeah. So, they'll wait. And forgive the language, guys. I took it for a month, and I had diarrhea for a month.
Speaker A
Is it possible to cram 1.5 kg in at once? Unlikely. No, well, a reasonable question arises, like with that Chinese one, how many times did you go to the toilet? While you're using them, you can learn to eat differently.
Speaker A
That is, you're stupid and cheerful. It turns out you're not taking a good crap, guys.
Speaker A
Every athlete should do that. They'll climb up your butt, take a look, no big deal.
Speaker A
Thyroid tomatosis is developing. Well, not exactly dumbing down, but it's bad for the brain, right? Azempic, terzopatite, ritutrutite. It's great that we'll talk about sports fun, by the way.
Speaker A
You'll find a decent place to rest now with your day. If you cook it too long, any fiber will turn to sugar.
Speaker A
A moment of benefit, friends. How to beat the night craving. For this, we need wayy protein from SNkfabrik. My favorite is Bombar. Protein milk, 70 g per box. You can't beat the night craving. You can only manage it
Speaker A
correctly and wisely. Now I'll show you how to do this directly for your stomach and waist. Take two eggs (the eggs are finished), two scoops of protein, three scoops of protein, and a little milk. A small portable waffle
Speaker A
iron. Now, just like that, three minutes and the pancake is ready. My favorite pancake. I eat two or three of these before bed. And I'm full. I feel good, I feel delicious. Egg protein, protein milk. Below in the description
Speaker A
there will be a link to the official Bombar website. And with the promo code Sarichev you get a 30% discount on all products. Friends, for me personally, this is a very long-awaited podcast.
Speaker A
I've wanted to talk to this man for a long time. Gastroenterologist Sergey Vyalov. Sergey, hello.
Speaker A
Hello. Today we will talk about, I believe, one of the most important organs for athletes, because the strength of this organ largely contributes to an athlete's growth.
Speaker A
Well, I mean, how strong is this organ for you? I hope you've already guessed, right? Don't trivialize how strong this organ is, and it can even be large.
Speaker A
That's how much you can achieve in sports. There's an old medical joke about asking a student during an exam which human organ is 10 times larger in size.
Speaker A
Everyone blushes and says, "Ha-ha-ha-ha." And he says: "Well, the pupil, of course, the pupil."
Speaker A
Damn, I thought it was the stomach. Now I'll say the pupil 10 times, right? And the stomach actually increases even more, in fact.
Speaker A
It can stretch more than 10 times. Well, let's count. The volume of an empty stomach is approximately 50-100 ml. 50-100 ml.
Speaker A
Yes, I really wanted some kind of clarity. Well, how much is that? A quarter. A quarter is 200, 150 here.
Speaker A
150. That's about it, yes, that's the volume of an empty stomach, yes. And we can stretch it by 2,500 silence, surprise, and so on.
Speaker A
Yes, I have this topic, it's much further here. I've prepared, I'm done now, I've become a complete adult.
Speaker A
Well, since we started like this, in fact, as if from the point of view of the philosophy of digestion, in essence, it's a pipe. And the stomach is also just a piece of pipe, but this pipe is
Speaker A
on when turning and the food is skidding there so much that it stretches this bag.
Speaker A
It's just a steep skid. It's a steep, steep muscular skid, yes. And when it's empty, it shrinks and so it essentially becomes a return pipe. And then what about people? Why then do people have their stomachs amputated, who can't cope with
Speaker A
If it's already stretched, it's like stretching on the skin, that's it, it further loses the ability to shrink and the residual volume becomes much larger.
Speaker A
We had a patient, her stomach was 4 liters. 4 liters is larger than on a Land Cruiser.
Speaker A
4.7 there is a volume of 4.5 liters. Although modern modern Cruisers 3 3500. Squeezed on the totu. Yes, that's right. Wow. 4 liters. How much did she weigh?
Speaker A
No, she was short, about up to my shoulder. And she just loved to eat.
Speaker A
Immediately, the insert will come from Japan, where we had that famous girl who took us both. I ate it with Andrey Malanichev. And she, ah, ate it together. At that time, he weighed about 150. And Andrey 130. So, the two
Speaker A
of us, almost 300 kg, couldn’t outeat a fifty-kilogram girl. So, she ate 4.5 kg of food in half an hour. That’s 4.5 kg without liquid. That’s speed. I’m eating there, like this, we ate anigiri, yes, 160 g triangles.
Speaker A
I’m eating it. I’m eating. I realize that I have like this, like a dinosaur, lumps starting to come out of my back. Well, dry food just doesn’t pass through the esophagus, it doesn’t push through, and I can’t even wash it down with water. It’s
Speaker A
just, well, painful. Well, there’s a real pain here, like a knife. And she takes it like that. and it’s gone.
Speaker A
And literally I, well, she ate 4.5 kg. That is, she ate me, she ate my friend Andrey, she ate my wife, she ate Nastya, and she ate some more. Who else was with us? And our cameraman. So, she
Speaker A
ate all of us together. And we ask her: "And how are you after that?" "And she's thin, and she's not fat." "And how are you living?" Not at all normally. " I say: "Well, of course, I would have a
Speaker A
question, forgive me, friends, it's probably weird to start with this podcast. How much do you poop?" "Just for expressions." He wanted to ask about rice, not at all.
Speaker A
Rice, not at all. Everything in itself. No, well, that's why the Japanese live to 120 years.
Speaker A
Rice, and they eat a lot. And they eat a lot. They are bastards. And so we start with it. Lord, I'm right. About huge volumes of food. Well, how harmful is it to eat exactly huge volumes, huge portions,
Speaker A
but a few times a day? Well, I can't say that it's healthy. That is, we won't get a wow effect from this. If a person starts eating, I don't know, a bucket of food, well, he's unlikely to become a superman. I
Speaker A
want to build this podcast through the prism of an athlete and through the prism of myself as a beginner in sports. I'll tell you how I ate, what, well, most likely, I made big, huge mistakes.
Speaker A
I don't know, maybe something should have been corrected, because when I started, I was quite suggestible, well, suggestible. The coach told me: "You have to, you have to eat." So that you don't feel hungry. "The feeling of hunger is all about catabolism. That is
Speaker A
, you should always be full. Well, said and done. And I came to the conclusion through experimentation that satiety is when you have a very hearty meal and then you don't feel hungry for two or three hours. That's exactly what
Speaker A
happens, this satiety from eating a huge amount of food at once. And so I did it three times a day. That is, I sat down, a lot of liquid, by the way, there were, let's say, dumplings, yes, I boiled dumplings, there was a 500g
Speaker A
pack of dumplings, I ate. At the same time, I eat half a loaf of bread, along with another 100-200 grams of some mayonnaise or sour cream. Luckily, we have good dairy products there. And so, three times a day I could eat a
Speaker A
monotonous diet. That is, the calorie content there was, well, terrible. I was gaining. Well, since we started with cars, apparently, everything will depend on the tank capacity.
Speaker A
Yeah. If you have a 50-liter gas tank, you won't be able to fit 100 into it. But if you've made some kind of upgrade—well, the body resolves this through training, gradually, gradually increasing the volume of the portion
Speaker A
you eat at a time—then your tank has become 100 liters larger, and you can afford to eat more food at a time. The next question is: will you have time to use it? If you train, you most likely
Speaker A
will, but if you're lying on the couch, you won't have time. Yeah. And therefore, if your fuel consumption is adequate, then everythi
Speaker A
paver 50 years ago. Heavy physical labor, there's a jackhammer, a shovel, unloading a Kamaz, and so on. Next. So they ate on 4,000 calories, 4,500. Even pilots now, who are, well, let's say, military, they live with G-forces. They
Speaker A
also have 4,500 calories. I didn't know that their ration was so large, yes. So it all depends on how much you spend.
Speaker A
If you're lying on the couch, you spend almost nothing, only on life support. And here, of course, it's unlikely that you'll be able to stick to a healthy diet, because you'll want to eat, but you don't spend anything. In quotes,
Speaker A
you're in energy saving mode, simply because you don't spend anything. So let's do the math. Roughly, the average person, not an athlete, 1 meter 70, 70 kg.
Speaker A
Yeah, eats about a kg of food per day. 1.5 kg can easily be divided into three meals of 500 g each.
Speaker A
500 g each. Let's take a small child, well, who, no I know, 5 years, 10 years , he grows faster, he burns more and more, but he still ends up with about 1.5 kg, because for his weight, that's
Speaker A
a lot, but he burns faster and spends it faster. When a person grows up, his needs become less, but his weight increases, and therefore, he also gains about 1.5 kg. But if we give him some extra load, beyond the usual sitting,
Speaker A
just walking to and from work, then that's an extra 1.5 kg. Is it possible to squeeze in 1.5 kg at once? Unlikely.
Speaker A
No, well, it's clear that everything is possible in this life. Yes, playful, I would say, hardly right away , because the stomach still needs some time to adapt. Roughly speaking, we can probably say that this is probably about an extra 20%in a month, we can
Speaker A
handle it. Yeah. And it will always be associated with discomfort. The kind of discomfort you get on New Year's Eve when you overeat, yeah, yeah. That's the stretching of the stomach. So Thus, we increase its volume. If we do this very
Speaker A
gradually, then it is a reversible story. If we stuff it constantly and abruptly, then it is an irreversible story, and then it can stay that big.
Speaker A
Well, in my case, it seems to be a reversible story, because now I simply don’t need such a huge amount of food anymore . And I don’t fit so much.
Speaker A
Yes. It’s simply because I used to eat crazy. Well, it was just for understanding, again, this is not unfounded. I’m saying that my colleagues in the gym, my parents, observed this. In addition to food, I drank 10 or 15 liters of milk a day.
Speaker A
Normal. And a reasonable question arises, how about this Chinese one? How many times did you go to the toilet?
Speaker A
And I peed well. Pozhekt had no problems at all. But I didn’t understand then, I constantly had a pulling pain in my right side.
Speaker A
Constantly, yes. That is, I just keep pulling and pulling. The main thing is that I’m growing, that’s all. And there was also a very interesting side effect. I had unrealistically white teeth. I My teeth were like I had
Speaker A
veneers. I'm just looking at old photos now, yes, I'm looking at old photos, and my teeth are just white, they're practically glowing. That's it. But that's how I did it. I understand that this is bad now. I understand that my
Speaker A
side wasn't just hurting, that I didn't ... By the way, it's not a fact that it's bad. Look, we're just focusing on all those standards that exist in medicine, they're calculated for the average person and average activity. But if
Speaker A
you're growing and your bone density increases, and the bones themselves get bigger, you need more calcium. If your muscles are growing, and they also work on calcium during contractions, then perhaps 10 liters of milk would be quite enough to cover this calcium.
Speaker A
It's a different matter if, that is, back then, I was at my peak, my peak of everything. It's a different matter if a person lies on the couch and consumes so much calcium, then it will be too much for the body,
Speaker A
and it will start to use this calcium somewhere. shove it in. Either you'll get kidney stones, or some calcifications somewhere, or something will go wrong.
Speaker A
Yeah. Interesting. Adaptation is a universal reaction in the body, a great one. And it works in sports, and unfortunately, it also works during illness, because the body adapts to the illness and lives broken, while feeling more or less comfortable.
Speaker A
And then the adaptation is over and bam , straight to the hospital. Guys, they warn you right away, don't repeat this. If you start repeating this, there's a not-so-small chance you'll end up like I did. This is more
Speaker A
of an exception than a rule, because we have a friend from South Africa, uh, world record holder Colton, who also drank 6, 8 liters of milk every day and got a little bit weaker. Now he does it much less. Now he has 2-3 liters, so he
Speaker A
couldn't handle it. Well, basically, we don't need that kind of milk volume right now. We can replace it with milk protein powder and , say, a calcium supplement.
Speaker A
Yeah, pretty good, yeah. And we'll save on volume. And then we'll do a question for schools today for a podcast for athletes, for the sake of athletes. By the way, we'll even talk about sports fun too. The classic sports diet that
Speaker A
people follow now is, well, and they recommend it, it's rice, chicken breast well and basically whatever students can afford. It's either oatmeal, there's also chicken breast, and eggs. Uh, what else do we have?
Speaker A
What else do the kids add? Yeah, that's probably the point. It's the most basic base. It's normal for the stomach. It's normal, excellent. Excellent.
Speaker A
Great. Only it's crap for the intestines. Why? Because there's no fiber at all. Yeah.
Speaker A
And it doesn't work without it. I heard a podcast that said we only need fiber to flush all this out.
Speaker A
Well, essentially, yes. That's it. We need garbage bags too, right? We Without them, we can't take out the trash. We'll have to scoop it out by hand, right? And it's exactly the same in the body. Essentially, fiber, well,
Speaker A
as such, has no function for us. But we need to put something inside ourselves so we can throw the trash into those moving wagons, and they would leave us.
Speaker A
And if there are no wagons, but the trash is lying around, there's nowhere to put it. And so it's important for us to simply meet the standard. Like in sports, meet the standard, eat the required amount of fiber. How much is
Speaker A
that per day? About 25 dash 30 grams of pure fiber, which is approximately equivalent, since it's part of vegetables, it's equivalent to about 350-450 grams in vegetables.
Speaker A
Well, that is, 200 grams of tomatoes, 200 grams of cucumbers. No, that's a little bit wrong. That is, if we count protein per body weight, fat per body weight, and carbohydrates per body weight. Why? Because they are completely absorbed in the intestines,
Speaker A
leaving zero. Yeah, right. Emptiness. It all goes into the blood and into the building material or somewhere else. For the intestines, it's just the quantity that matters. It doesn't matter whether you're taller or shorter, whether you weigh more or less
Speaker A
. 25-30 g, please. Put it in. You can take it in powder form. There's also fiber powder now.
Speaker A
You can take natural products. I, of course, prefer natural products because they contain something besides fiber.
Speaker A
And on average, that's 250-350, oh, 350-450 g of various vegetables. Roughly speaking, we could say that's about three salads, but there is an exception, they're the most popular.
Speaker A
For us, it's a cucumber: 100 g of cucumber, half a gram of fiber, half a gram. Half a gram. It's a tomato, 100 g , half a gma of fiber. So, you ate 200 g of cucumber and tomato and got your
Speaker A
two. That's even less. than 10%. That's it. That's it. Put that picture here, because I'm strategically destroying tomatoes, cucumbers, and a little greenery there,. Well, it's more like drinking tomatoes and cucumbers than eating them. Well, if on a
Speaker A
strategic scale, maybe it will add up. And what...What contains the most fiber ? We need to add two more exceptions.
Speaker A
Which ones? Potatoes, because the fiber is only in the peel. We usually don't eat that.
Speaker A
Everything else is pure starch. And bananas, because they also only have the peel. And essentially, they also have zero fiber. That's it. And we think:" What other vegetables are there ? "" Damn, as if they're all gone. Yes,
Speaker A
salads. Salad. Well, yes, salad. Well, cabbage. 100 g of this stuff and 4 g of fiber.
Speaker A
Where is normal then? Where is 50 g? The problem is that the average person can name about five vegetables: cucumber, tomato, potato, well, banana, not quite a vegetable, and salad. That exhausts the third-grade question.
Speaker A
Agreed. Eggplant and zucchini are two more. Yes, but there are also about five. Bell peppers are also about. So, on average, it turns out that you need to eat half a kilo.
Speaker A
There's a good old Russian life hack. It's called seeds. Seeds. Seriously? Yeah, I used to eat a lot of seeds. There's about 30%fiber in seeds, right? 100 g already eaten your thirty.
Speaker A
And when you fry them, does it ruin the seal? No, not Katya, Fry it. You can get it with powder, or with seeds. Seeds are very important. Well, excuse me, you're a powerlifter. When you're a powerlifter, on the contrary, fat is good.
Speaker A
There's also, of course, one funny story, but on the one hand it's a joke about fiber, and on the other, it's not a joke. Take coffee, for example. We brew it and drink it.
Speaker A
At the same time, coffee is an extremely healthy drink, and we leave most of its benefits in the coffee machine or at the bottom of the cup, because that's where the fiber essentially remains in its pure form.
Speaker A
That is, in the beans themselves, right? Well, that's an acquired taste. You understand what to do? Yes. Don't read coffee grounds with a spoon. A spoon, yes, eat and drink the coffee grounds.
Speaker A
Damn, interesting. Not just a scrub. How much fiber am I missing, then? About my whole life. My whole life, yes.
Speaker A
Therefore, according to research, about half of our country gets only half throughout their entire lives Keyholes.
Speaker A
And even then, at best, you're having a bad time pooping, guys. And here we start to remember about adaptation. A broken body can feel just fine, right? And then it just switches on cosmic speed, and instead of being
Speaker A
constipated, you have a normal, regular stool. Why? Because the intestines usually, what if we didn't get enough fiber, well, roughly speaking, you ate a cucumber and a tomato, you only had enough for half a poop, and it stands
Speaker A
and waits and slows down, so that by the time the second half of the poop arrives, you can collect the whole thing and go the next day or the day after.
Speaker A
Yeah. But if it's already broken, it says, " Why should I wait? I can't wait, I don't have that kind of speed anymore.
Speaker A
Because I'm so sick, I'll turn on the switch and go at super speed. And then you poop every day, and you're happy that everything is fine. But in reality , it's a breakdown, but the external environment creates the impression that
Speaker A
everything is great, everything is fine. I'm a member, and basically, everyone faces this. That is, at first, you eat poorly and suffer from constipation, and then suddenly, bam, your stool slowly becomes normal, and you think:" Miracle , right? Without these damn doctors,
Speaker A
without pills, without anything. "It fixed itself, everything is fine, but in reality, it's broken, but you're happy with it as a consumer. Well, everything is fine. And then 5 years go by, 10 years, and hello. And we have
Speaker A
80,000 new cases of bowel cancer diagnosed every year. So, fiber is that important, right? It's the cheapest way to prevent bowel cancer.
Speaker A
Let's move on to sunflower seeds, friends. That's it. What should a person pay attention to, when to sound the alarm, when to go, at what age to go, what to look for, how to prevent this bowel cancer?
Speaker A
Ah, well, it's very simple. You can use the digestive system's performance as a guide. The digestive system's performance is beautiful, quote-unquote , good poop that comes to you every day . If you can't get it every day, then
Speaker A
something's probably wrong. And from time to time, of course, it's acceptable to go every other day or twice a day. Well, if you eat a lot, maybe you really can do it twice a day.
Speaker A
But if it's more than that, every other day or twice a day, then that's definitely abnormal. You definitely need to get tested, or have a stool sample taken, or do something else and have your intestines checked. That's one. Two. If the poop has no shape, it
Speaker A
should have a shape, and if it doesn't hold it, then something's broken. And you also need to get it checked. Or if it's bricks. Well, British scientists in Bristol were so bored that they decided to draw and number all the poop
Speaker A
and came up with the Bristol scale. Each scale corresponds to a specific number. You can easily find it online.
Speaker A
And around a five or four is a normal shape. The next method, which is also very important and which everyone ignores. People only get tested in childhood, when they're going swimming, or don't even get tested, just get a
Speaker A
certificate, which is even worse. So, in principle, a stool test is definitely necessary after any episode of food poisoning or intestinal infection.
Speaker A
Seriously? Ideally, yes. Because often we simply write it off as indigestion or some kind of food poisoning without checking whether there's any remaining damage for inflammation or not. And if there is, it will definitely continue to worsen because it won't go away on its
Speaker A
own. Fortunately, in most cases, there's nothing else to do. And most people, so to speak, just got away with it.
Speaker A
Yeah. And the stomach copes on its own. Yes. Yes. And the next thing that's practically guaranteed to allow us to get rid of these intestinal problems in advance is, of course, a colonoscopy.
Speaker A
To get in there and take a look. Well, that's radical, of course, a radical thing. Well, look, it's a question of ambition, right? If we want to become a master of sports in health, then, in theory, we should at least get
Speaker A
it done at age 30, assess the current situation, any risks, and then we can predict the future and manage our health in advance. If we take a reactive approach, like, when I get sick, then I'll do it, then we usually
Speaker A
waste a lot of time, and then it becomes longer, more expensive, and worse. But the recommendation that's popular on the internet, like you should get a gastroscopy or colonoscopy at 45, only applies to people who don't have any pain at all and have regular
Speaker A
bowel movements. But we usually just wait until we get sick and only then do it. Simply because we don't want to.
Speaker A
Well, this topic is, yeah, it's not exactly a bright one for us. Yeah, well, kind of, uh, given the, uh, mentality of our country, we don't have that culture yet. We've only just stopped being afraid of proteins. I
Speaker A
remember when my mother first discovered protein, and there were tears right there, and I thought," You're strong, and these are your proteins. "And we're sitting with her on TV, and there's a shampoo commercial , and it says," Enriched with proteins
Speaker A
and lipids. "I say," Only you're telling me: shampoo with protein costs this. "So. Uh, fortunately, it was some year back then, it was like they'd just recently installed computers. I googled that simply in Latin, protein means protein.
Speaker A
And I gave her a lecture about how it's not scary, and she seemed to have calmed down. So, we had such stereotypes just recently. I'm not even talking about tests and testosterone.
Speaker A
They still demonize him, with all this HRT and all that, and so on, and so on, and so on. But I think it's still a culture, and thanks in part to you, Sergey, it'll sort of change, and our
Speaker A
nation will be, well, healthy. Well, let them come and look at your butt, no big deal. It sounds awful without any malicious intent, of course, like he let you down, like he could have let you down. But can we
Speaker A
consider all athletes to be members of the Russian Revolutionary Party? No. Why? Well, take bodybuilding, let's take bodybuilding, there are extremes.
Speaker A
Well, really extremes. First of all, a limited amount of color. Look, that's a goal. A person has a goal. They do it for a reason, to grow muscles. And if that's a real goal, then it's not an eating disorder, it's
Speaker A
simply a way to achieve that goal. And with an eating disorder, a person can't control it. It happens involuntarily.
Speaker A
That is, they can't take it. And today, for example, eating differently, or giving up certain foods, or, conversely , doing something differently. There's no way. That is, if it's a bodybuilder and they have a dry, rational calculation, that is, they try to use
Speaker A
this to achieve results. And if they want, they can stop doing this, or take a week off, then there's no eating disorder. But if someone is controlling you, your unconscious part, you can't take a step left or a step right, then
Speaker A
that's an eating disorder. Or, in the case of girls, when you take this step, overeat and walk away, then stick two fingers in your mouth.
Speaker A
So, that's an eating disorder, right? That is, you can't call it that, you can't. That is, if a person changes their diet and eating habits for a specific goal, we don't call that an eating disorder. We don't call it that.
Speaker A
Okay. Yes, that was very interesting. And in my, so to speak, medical practice, uh, we didn't come to the conclusion that the gastrointestinal tract of athletes is different. Do sports and diets, I don't know, change the flora, or are there any special
Speaker A
features caused by sports and diet, specifically in the gastrointestinal tract of athletes? If everything is done correctly, it seems like there is nothing, nothing like that. There is definitely a difference in stomach capacity, because if you ask any athlete, yes,
Speaker A
they just eat a lot because they need a lot. And the numbers, I don't know, 2 kg of food, 3.5 kg of food per day don't cause any rejection or surprise in anyone. It's supposedly the norm.
Speaker A
You compare it to everyday life—well, not professional athletes, but those who don't do sports at all, for example —you start calculating the amount of food, 600 g per day, 700 g per day. And people are surprised:" Why am I having
Speaker A
trouble pooping? Am I tired or does something hurt or not feel right? " Because you don't have enough. But most people aren't self-critical enough to question the idea that they're eating wrong. In this context, you can certainly copy athletes 'diets,
Speaker A
peek, yes, peek, yes. But then again, there's a downside. They have very little fiber; everyone forgets about it. How could anyone guess that a cucumber contains half a gram? And how many grams are there? Half a gram, half a gram, and 1 gm in tomatoes.
Speaker A
That's the thing, you can't guess. You just have to use a search engine and write it down. Yes, every athlete should do that .
Speaker A
But what about googling all the food? Tomatoes and cucumbers are water, roughly speaking, I'll say they play a role, of course. And a few useful substances, like a microdose of leukopene in that tomato, yes, and that's essentially it,
Speaker A
yes, water. And I also heard that excessive consumption of tomatoes has some kind of negative effect on the thyroid.
Speaker A
Yeah, right. Thyroid tomatosis develops . Tomatosis, yes, it's a step, of course. Yes, it turns into a tomato. Left lobe and right lobe.
Speaker A
That is, no, there is no such thing. Of course not. But what else is there about the gastrointestinal tract of athletes and non-athletes? Probably, the mistakes athletes make determine their gastrointestinal tract. But, for example, protein abuse, abuse sometimes
Speaker A
leads to kidney and liver problems. This is precisely what follows: the abuse of protein bars, which are very high in fructose, leads to fatty liver disease.
Speaker A
And how clearly are we heading towards what? Fatty liver disease. Yes. Protein bars can lead to fatty liver disease because the entire protein bar is held together by corn starch, otherwise it falls apart. And the fructose goes entirely to the liver and immediately
Speaker A
turns into fat. The fact is that it is, well, fructose is much more harmful than even pure sugar. I've heard of Sarozy. Yes. They even did studies on children in Europe, and they simply gave them more fructose , and their livers became fatty. And
Speaker A
before that, there was this recommendation for diabetics. You need to eat less sugar and eat more fructose . Yes. And they were all like," Thank you for doing this study. Now we know where we get diabetes and fatty livers.
Speaker A
" Wow. And our good old tradition: when you're in the hospital, they bring you a kilogram of oranges, yes, 10%of the sugar is fructose, and you eat them so happily and leave the hospital with a fatty liver.
Speaker A
Well, how, where do we get vitamins? Is it all somehow simple, or should there be some moderate amount? If we actually eat half a kilogram of fruits and vegetables a day, we'll most likely get all the vitamins.
Speaker A
Yeah. Well, on average. So, I just come back to my homeland, I see these apples, the real ones, growing on a tree. I actually developed an allergy to apples in Moscow, you know, those waxy allergies. My mouth feels like it's burning, itching. And I
Speaker A
come back, there it is, hanging there, I rub it, eat it, and it's delicious.
Speaker A
It's still warm even from the sun. I can eat 10 of them. Is that bad?
Speaker A
No, that's good. Good. Good. Well, 10, if they are small, otherwise there might be some kind of standard tint. There is a simple standard apple.
Speaker A
Yes, there is a lot of fiber in an apple. Yes, I get it. I will study this issue of fiber. In general, I realized that I am here. Yes, it's another story that sometimes, you know, in everyday life
Speaker A
we just pile on and binge. For example, a watermelon. Watermelon. Watermelon. Super. Nobody eats half a watermelon.
Speaker A
Right? No, of course not. Yes. How much does it weigh? Well, about four kilograms. Yeah, yeah, yeah. And it's also 10%sugar. So, 4 kg is 4,000 g. 10%sugar is 400 g.
Speaker A
Not bad. Not bad. Yeah. Or some cherries. The cherries are ripe now. I love them, yeah. A kilogram goes into the ice, right? Easy, like seeds, right? It's also about 10%sugar.
Speaker A
100 g. 100 g. Damn, they'll go through it. They won't go. How funny. Well, or New Year's.
Speaker A
Tangerines. Yeah. Well, that's the basics. That's the basics. Yeah. Well, a kilogram will go away easily too.
Speaker A
Yeah. It's ready right now, actually. We'll throw away the healthiest part, the peel with the fiber, right? And we'll eat the part with the sugar. It's about 12%sugar and carbohydrates.
Speaker A
I get it. A kilogram gone, 120 grams gained. So, you have to be careful with fruit, you have to be more careful with fruit.
Speaker A
Moderate. Let's say you go to a restaurant or a cafe. If you look at the menu, fruit is categorized as dessert.
Speaker A
Dessert. Here, I ate 250 grams. Fruit platter. Yes, that's right. Yes. And you sent me the protein. I even wrote it down here for myself, like in the margins. Protein hangover. So, at night, I usually take three or four
Speaker A
scoops of Kozinushki and mix it all up with coconut milk, drink it, and in the morning it's like a hangover. That's what I call it a protein hangover. Well , it's really like a kind of toxin load for a while, and you feel really bad.
Speaker A
But then you pick yourself up and you're fine. Well, in Western literature, this condition has been given this name, in quotes," brain fog.
Speaker A
"It's because of urea, among other things, and ammonia. Ammonia is our ethyl alcohol. Yes, when someone faints, they're given a cotton ball, and wham! It's like a shot. The end product of protein metabolism in the body is ammonia. Not just urea, but
Speaker A
rather, ammonia first, and then it turns into urea. And the liver does this because the nitrogen found in amino acids simply has nowhere else to go. The liver has to process it. If the load increases significantly, the amount of ammonia in the blood—it's
Speaker A
called ammonium in its ionized form— in short, it increases. And it's one of the most important and serious toxins for the brain. And even a slight increase in it can lead to a kind of intoxication. So, excessive protein
Speaker A
consumption over a period of time—a single large dose, right? Large single doses consumed every day. So, you really can get dumb.
Speaker A
Well, not exactly dumb, but it's bad for the brain, right? So, you'll get a foggy head, right, while you're strengthening, right? So, that's where all these stereotypes come from, right? Today, we can test the amount of ammonia in the blood. It's a measurable
Speaker A
concentration, and you can verify it. And it works the same way with BCAAs. It's also protein, it's also nitrogen, it's also a limit issue. It's either the kidneys or the liver, but the kidneys aren't really noticeable in terms of how you feel. And the liver,
Speaker A
because it overloads too much nitrogen, converts it to ammonia, feels like a kind of brain fog, fatigue, or even, conversely, makes you sleepy during the day and antsy at night. It's the classic formula for calculating protein . How much is there? 1 dash = 2 g per
Speaker A
kilogram of body weight. Yes. Yes. And what if a person weighs 150 kg? So, you need 300g.
Speaker A
There's an ideal weight, we usually calculate it. That is, it's calculated using a formula. What is it? It's a complicated mathematical one. I certainly can't find it right now.
Speaker A
Basically, there's an ideal weight. And we calculate based on it. Of course, this is a medical matter, yes, and it's more important, say, when losing weight , because when a person is overweight, we also need to give them a lot of
Speaker A
protein. And so we calculate using the ideal weight formula. With sports, it's a little more complicated, because here , right here, that line between a healthy and unhealthy attitude begins, because it's as if if a person is too
Speaker A
overweight, they need to eat too much protein. It's a borderline story. You can hurt yourself.
Speaker A
You can hurt yourself, yes. Well, because on the one hand, you have to feed them and recuperate.
Speaker A
Big bodybuilding guys are big, they're all 120, 130 there in the off-season. No, I generally weighed 180.
Speaker A
And to maintain this, because muscle breaks down, you need to replenish this protein anyway. You can't escape it. If you don't eat it, it will decline, right? And if you eat too much, and on a regular basis, you'll most likely
Speaker A
lose something. In a sense, yes, but with a big caveat. So, this is, well, this is not an ideal formula.
Speaker A
Right? No. And not for everyone, not for amateur athletes. Right. Right. It's ideal up to a certain weight.
Speaker A
I get that. Because the critical, the most critical , thing is the kidneys. And there, two 2 plus kidneys is just the ceiling.
Speaker A
Well, it's the same story as with fiber . So, while everyone's calorie intake is different, everyone needs a certain amount of fiber, on average. Regardless there's a ton of fiber. That's it.
Speaker A
Regardless of how much you weigh and not even the length of your intestines, right? But with protein, the range is simply wider.
Speaker A
Got it. Interesting. Essentially, we can probably only experiment with carbohydrates, because protein is fixed, it's a building material. We have to give it up as much as it breaks down. There's no other option. Fats are also a building
Speaker A
material. We make cell membranes, nerve sheaths, hormones, and much more from them. And we have to give them up, too, and they'll go to construction. But with carbohydrates, we have the widest range, depending on how much you work
Speaker A
or how little you work. And so it turns out there, I don't know, from 150 to, I don't know, up to a kilogram.
Speaker A
Well, then my question is the following . We should look into diets. We were really doing really well at school. I like a lot of the things that were especially exciting to me before. I was , uh, there will be a few questions now
Speaker A
. I was, uh, in the States in 2019. And in 2019, this was a very fashionable topic there. It's a paleo diet.
Speaker A
Yeah, heard of that? And I was just, well, joking. I'd buy these porridges, paleo porridge and all. And I'd pour milk over it in the microwave. I'd say," That's it, paleo diet, paleo. "And people didn't understand what kind of paleo diet this
Speaker A
was. And I'd keep going on about the paleo diet. And they'd wait, wait for me every morning to make some new porridge. Yeah.
Speaker A
But as I understand it, the whole paleo diet is about the foods that were around when our ancestors were around.
Speaker A
How much is that? 10,000,000, yeah. Yeah. 40,000 years ago, which hadn't been heat-treated yet. So, some kind of grains. And they're in the form of porridge. So, it's just a marketing gimmick that was popular back then. How valid is this diet?
Speaker A
Well, first of all, no one knows for sure what we ate 40,000 years ago.
Speaker A
Yeah, right. Secondly, we definitely wouldn't be able to eat it now, because even if they did grow wheat back then, it was a different variety, not the hybridized modern one. Even in that wheat, there was one grain per spikelet. Now they
Speaker A
grow four. Four grains, because we need to feed more people. We choose the best varieties, and they're essentially hybridized, even from Michurin's point of view, not to mention GMOs, so no one would eat them. Yes. That's why it's
Speaker A
technically impossible. But this desire to eat more whole foods that haven't undergone industrial food processing seems like a healthy thing.
Speaker A
Overall, it's fine. Overall, it's fine. Another thing is, you shouldn't go all-in on a raw food diet. That's the next question. Was there fire back then? And essentially, from an evolutionary theory perspective, humans became human precisely when fire
Speaker A
appeared, because they began eating properly, cooking. That means fewer parasites, less harm, and yes, less food poisoning. And, in fact, cooking itself doesn't have much of an impact on nutritional value. Well, let's say protein—protein is important for athletes—we know that
Speaker A
if we eat raw protein, 82%of 100g is digestible. And if we eat cooked protein, 84%of 100g is digestible. It's even slightly better, because under the influence of cooking, some amino acids are released and hydrolyzed by water. But overall, the
Speaker A
difference isn't that big, 2-3%. So, yes, first of all, we must remember that the efficiency, the coefficient of performance of our body, is definitely not 100%. Neither breathing nor digestion is 100%in nature, but 80%is already good. So, 80%, give or take,
Speaker A
with some deviations due to heat treatment. An insignificant difference. To finish this topic, uh, about how people are now striving to eat whole, uh, more understandably, unprocessed foods. Now, a certain number of products have been recognized, like sausages,
Speaker A
semi-finished ultra-processed products, yes, ultra-food, yes, they are harmful, simply harmful. Well, that means everything falls under this category. So, all these doctor's sausages, frankfurters.
Speaker A
We have a new classification that divides foods into four groups. There are completely whole foods, those that we get from nature.
Speaker A
Yeah. Then there are slightly processed ones, like, for example, cheese, which is an industrially processed product, it's also super-healthy, yes, but also super-healthy, or cottage cheese, right? Well, whatever way you look at it. And then there are two more
Speaker A
levels, more and more processed. Let's say we take fish; it seems like a normal product. If we take canned fish, it's supposedly whole fish, and according to its own law, it would also be healthy if it's there without added
Speaker A
salt or preservatives, just canned, yes . But if it's already been prepared into something, with sauce or something else added, that's another level of processing. Or, for example, wheat.
Speaker A
Nobody eats wheat. Well, you know, the grains were nibbled, right? That's why, turning it into flour, it already becomes a processed product. If we add milk, salt, and yeast, it's essentially also a processed product.
Speaker A
Well, it's just bread. Well, it's just bread, right. That's why the depth of processing varies. And that's why the most extreme depth is called ultra-fine. Ultra-processed means you go to a supermarket, open the fridge, and there are chebureniki, some
Speaker A
kind of pelmeni, like these chabuli dumplings, and everything else. No, Sergey, pelmeni, well, industrially produced, that is, my mother's standard. My mother's standard.
Speaker A
Pelmeni are excellent food. Excellent food. I knew we'd find ezedity. Khinkal. Awesome. Yeah. I need Balsam.
Speaker A
I have that protein, fat, carbohydrates . Excellent. Yeah, but not store-bought , not industrially produced. Because that's when it's ultra-processed, which is where, by the way, sausages end up.
Speaker A
When you eat pelmeni, yes, khinkari. Cookies, by the way, end up there too. Ultra-processed, of course. Cakes, pastries, and everything that can be stored for a long time.
Speaker A
Here, I think, I ate some cake yesterday. It was tough. It's not the same fat in there, it's millet.
Speaker A
Stabilizers, no sugar, but fructose, damn it. Jerusalem artichoke syrup. Yeah, that's a PP cake of sorts. For example, I love fried pelmeni.
Speaker A
I love them too. Awesome. The best food of the gods. Yeah. Fried pelmeni. And we were on Lake Baikal then, they had fried buza. Well, they're like chemicals.
Speaker A
Cool, huh? Very tasty. It's unhealthy. If they're homemade, then it's fine. Fine. But if they're store-bought, then the more often we eat processed foods, and, say, sausage in the morning, some quick soup for lunch, store-bought pelmeni for dinner. That's three
Speaker A
servings of processed foods a day. The next day, cookies, processed food. Yeah . And I didn't even think about it. But that's just a typical, average person, of course. And the more doses of processed foods we consume in a week,
Speaker A
the greater the risk of intestinal inflammation, the development of precancerous polyps, and a road to nowhere.
Speaker A
Wow. Yes. That's why twice a month is still a borderline figure, which is more or less safe. That is, you can allow yourself two holidays a month to eat some instant noodles or something similar. The top five most harmful
Speaker A
foods. Well, what's on half the store shelves. Sausage. Sausage. Sausage. Because it's all fat, they even used to joke, that's it, there was toilet paper. At least you could poop with fiber, but now there's not even that. Unfortunately, loins, carbs, and
Speaker A
all that other stuff are also meat-based. Processed foods. They contain a huge amount of salt. A huge amount of salt. It's just that a lot of salt is bad. It's very bad, yes. But it should be balanced with the amount of fluid you
Speaker A
drink. Yeah, right. If you drink a liter and a half, as everyone recommends, then your norm is 5 grams in a salted bowl for adding salt and 5 grams when cooking.
Speaker A
Man, I love salt. If you drink more, you need more salt because our body functions on saline, which is 0.9%salt. If we add more, it needs more salt. If we add less but add a lot of salt, then it's starved for
Speaker A
water. And this balance is very difficult to monitor in everyday life. Therefore, the easiest way is to monitor your daily fluid intake and how long it takes to use up a packet of salt at home. So, you buy a packet of
Speaker A
salt, write today's date on it, and see when you run out. For example, if you used up a packet of salt in a month, it was a kilogram. So, if you divide a kilogram in a month by 30 days, you get
Speaker A
too much. Or you divide it by the number of food items you used, and you get a figure that's roughly equivalent to yours. The third product is unhealthy.
Speaker A
And the third product is chips. Chips. Chips. Fried fats. Fried fats. Fried fats. For example, French fries fall into this category, essentially with the same level of unhealthiness, and yes, and French fries.
Speaker A
And French fries, because when we put cheese on top, then sour cream, it's all animal fat, which we then bake in the oven for another hour. It's so delicious, but I haven't had it in a long time.
Speaker A
Just make the meat, throw some cheese on top and some cold sour cream. It will be healthier than frying all this today. I'm sitting there like Pavlov's dog. Sergey says something:" I'm drooling. "I'm trying to ask something.
Speaker A
First you drool, then you ask something . So, uh, food is like that. Yes, yes. That's how sausage is made. These carbonates of some kind, uh, or what?
Speaker A
Carbonara, fried fat. Even chips end up in this category, I guess. Chips, fries, burgers here, patty.
Speaker A
Burgers. Healthy food. Healthy food. Awesome healthy food. Burgers are great food. Yeah. They just need some salad. So with a burger, if there's salad, it's generally great food on a burger.
Speaker A
Yeah. Well, give me a little more. Shawarma is also great food. And shawarma is also great, yeah, guys, eat shawarma, khinkali, pelmeni. Just make it yourself, right? Or go to a decent place, or make it yourself, please. I'll think about
Speaker A
it for a second, you know, I came across something like that recently. Well, in general, I should probably put some sweets on there, because ordinary things aren't really their thing.
Speaker A
Sweets. Well, I mean, all these endless cakes, pastries. Pastries. Confectionery products, all confectionery, are probably harmful because you don't eat them in small amounts, and that always leaves a huge sugar hit on the body. And chocolate.
Speaker A
Chocolate with an asterisk and a sock, because normal chocolate is an amazing product, but the junk that we mostly sell with palm oil won't be, yes, it has nothing to do with chocolate. It's technical fat.
Speaker A
Why is palm oil so harmful? In general, palm oil comes in different types. There's palm oil and palm kernel oil. One is good, and the other, well, look, it's just technical oil. Now, if we take extra-virgin oil from that same
Speaker A
sunflower, it smells good, it's delicious, it's full of benefits, fantastic. But if we take technical oil, you see?
Speaker A
Well, there's clearly nothing there. And all the refined products that have been purified, purified, purified, and left with only one substance, they lose all their benefits. Refined sunflower oil. They took away all the beneficial substances, the smell, all the vitamins
Speaker A
, leaving only fat. Margarine, too, because margarine is actually made from vegetable oil, and they pass hydrogen through it. And we eat all these baked goods made with this margarine, and we say that protein is chemicals. Do you
Speaker A
understand? And the idea that you take a bottle of sunflower oil, pass hydrogen through it—I'm exaggerating, of course—it hardens, turns into margarine or spread. You fry some bread with it, in short, and say," Well, it's delicious, healthy food. "Damn, we were
Speaker A
just talking about extremes, right? I just had this story in Turkey: an Englishman opened a cool place. Yeah.
Speaker A
And they had the largest milkshake in the world by calories. If you eat it, basically no one has eaten it there, but if you eat it, then it's recorded as a record, it's put into the impossible grams.
Speaker A
And I, uh, ate this milkshake. It was 3 kg of desserts and that was 15,000 calories.
Speaker A
Holy. 15,000. Yeah, I felt disgusting afterwards, like a bull, uh, that ate silage, its belly was bloated, I was pacing up and down, we were just there near Basfor, up and down, just to burn off the calories, I got a kind of cramp in my
Speaker A
right side. I can even find it. Guys, don't do this, I've really tried so many things on myself. Better not repeat it. But what's surprising is that low blood sugar kills instantly.
Speaker A
They just turn off your power, you pass out. And high blood sugar, it also kills, but over a long period of time.
Speaker A
And it just goes on and on and on. For example, even in our blood cells, in our red blood cells, there's hemoglobin , which carries oxygen. And if blood sugar rises, even temporarily, this hemoglobin becomes sugared. This creates what's called glycated
Speaker A
hemoglobin. This is essentially sugared hemoglobin. The same thing happens to many other proteins in our joints, skin , and muscles: high sugar levels cause them to become sugared, losing their properties, either partially or completely. And this can negatively
Speaker A
impact our quality of life over the long term, and can even lead to complications. So, these sudden sugar spikes aren't just supposed to be bad for your metabolism, like fat on your hips. No, they're sugaring our proteins . So, you have to be careful with sugar
Speaker A
. That's why they say it's best for children under 5 not to try sweets at all.
Speaker A
Yeah, it's best for anyone not to try them at all. Oh well. But why?
Speaker A
Well, isn't this glucose good for the brain? Why do we always eat before an exam?
Speaker A
It's good. Is the myth true that the brain consumes up to 30%of the body's total energy during active mental activity?
Speaker A
It can easily burn 75 grams of sugar in an hour. So where do we get it from, if not from sugar? Well, from other sources. In any case, even if we eat potatoes, it's starch. Well, starch generally consists purely of
Speaker A
glucose. It's pure sugar. Only it has such a complex, twisted shape that we can't just take it and slam it to get a rush of sugar. It splits off glucose one at a time every minute. And this microdosing gives us sufficient energy
Speaker A
over the long term. It's like if a power station gives us a little bit of electricity, all our devices will work fine. But if there's a power surge, everything will burn out, everything will burn out.
Speaker A
And in the body too. So it's better to have potatoes, which will gradually give you energy, or some kind of grain, than a one-time burst from cake or from cake in its pure form. Pure sugar is not necessary. Specifically, for mental
Speaker A
health, it's not even needed. Yes, it's not needed. You can quite easily charge your battery with, I don't know, a kilogram of porridge and slowly chip away at its energy.
Speaker A
Everything will work perfectly. Look at that, it's huge. Oh, yes, it's very big. It's just that compared to me, it's, roughly speaking, like this vase.
Speaker A
Yeah. They took a lot of ice cream, stirred it up, added some chocolate chips to it , so you eat them. And there are some cookies on top. In total, just everything there is. And in total, it's 15,000 calories. And so I ate them. And
Speaker A
there was another Turkish couple sitting behind us, and there was a guy with us who spoke Turkish. There was a Turkish couple sitting behind me, and the girl was rooting for me, saying I'd eat it. And the guy said," He'll never
Speaker A
eat it. "And when I ate it, he said," I told you, you're a weakling, get out of here. "The internet isn't loading for some reason. Well, anyway, I won this one. Well, based on this, the only thing I can say with certainty is that,
Speaker A
overall, your pancreas and hormones are working decently. In a different situation, you would have caught a hyperglycemic coma. You could really catch it from that. It's like when a person goes into a coma when their sugar is too low or too high.
Speaker A
Well, when you give yourself insulin, yeah, people go into coma because it drops. Drops a lot, yeah. That's hypocamia.
Speaker A
Hypo, yeah. And a keeper is when it's the opposite, when it's too much, yeah. When your sugar rises closer to twenty, you can go into coma.
Speaker A
Wow. Yeah, I didn't know about that. I have a case where a guy was vacationing in Crimea, bought some really tasty grapes, and squatted 4 kg of them in one sitting and got diabetes. He just snapped, it just hit him, he just
Speaker A
snapped. He felt really bad. They took him to the hospital. It could have just been a coincidence since then. Maybe he already had it. Or he could have died. He could have died. Yeah.
Speaker A
Yeah. Damn, I didn't know that. Damn, I used to eat pure sugar. Wow. There's a famous blogger about dietary extremes, Liver King. I've never seen anything like that. I've seen someone who eats raw liver, raw meat, and forces his whole family to eat it.
Speaker A
What's going on here? These are unprocessed foods, well, these are extreme fanaticisms, of course. Yeah, well, if he eats unprocessed foods, then he can live on the ground without a roof and everything else, because we have double standards. So, I want to sleep in a bed
Speaker A
, yeah, I'm not going to buy these unprocessed foods in the store, I'm not going to hunt for them myself. It's like, you should go back to the Middle Ages and forget about medicine.
Speaker A
Well, that's more about ideology, but overall, there are benefits to it. They were just saying that processed protein had 84, and this one has 82. There's no significant difference.
Speaker A
None, none. So, what else can we cling to here? Look, parasites of some kind, that's just the costs of agriculture, no matter how good or bad it is. Because in any case, there are certain types of infections, bacterial and viral. Preons
Speaker A
were common in the UK back then. You can catch something, even the most common tapeworms, although they're practically nonexistent now. You can't find a good tapeworm even with a lantern. But now you can find a good, decent tapeworm even with a fire. Is
Speaker A
it tasty? Well, it's an acquired taste. Well, yes, it's not tartar. Food, yes. Food processing makes food, firstly, tastier, and secondly, more easily digestible, because when we cook , heat treatment breaks down large molecules, allowing water to penetrate,
Speaker A
causing hydrolysis, making it all easier and faster to digest. But is it true that heat treatment turns vegetables into carbohydrates?
Speaker A
There's a catch, of course, a catch, yes, because vegetables, in principle, contain almost no carbohydrates; they're not sweet. And most of the carbohydrates in vegetables are technically classified as carbohydrates . But in reality, they're fiber.
Speaker A
Yeah. Because fiber is a structure made up of carbohydrates. Our bodies can't digest them, so they just pass through.
Speaker A
Essentially, all the carbohydrates in vegetables are basically just fiber. But if we cook them, we can't break them down with enzymes, and sometimes high temperatures and water can break these large molecules apart. And then, uh, when we cook broccoli or
Speaker A
cauliflower, it initially has a shape held together by fiber, and then it all turns into some kind of shapeless mess, then into mush, and then into puree.
Speaker A
Essentially, in the puree, all the large molecules associated with fiber have already broken down and turned into sugar. If you cook it for too long , any fiber will turn into sugar.
Speaker A
Look, I just blurted out some puree. These little broccoli and zucchini purees, is that sugar?
Speaker A
They even become a little sweeter. Wow. We didn't pay attention. They give this to children, right? But it's easier to digest. And it's essentially like porridge, a carbohydrate. Yeah. Damn, what are you going to do? Opening day.
Speaker A
Well, actually, you have to cook it for a really long time. Well, with vegetables it's easier. But if we cook some grain, I don't know, we can cook buckwheat for an hour, it will also turn into mush, a real liquid, and
Speaker A
then there will be no fiber left either . And all they are are carbohydrates, but what example can I give? When we cook anything, the complex molecule still breaks down into parts. The only question is the molecule itself, what
Speaker A
it is like in different products. And the question is, how long and at what temperature do we cook? Uh-huh.
Speaker A
If we cook as long as possible, at the maximum temperature, all the carbohydrates will break down into simple sugars, glucose or fructose. And the same thing happens in our body in any case. Well, in any case, yes. It's just a question
Speaker A
of speed. Well, yes, because they break down very slowly, that's why sugar breaks down slowly, and I understand everything.
Speaker A
Yes. So we do this with our enzymes, but you can do it with other conditions , physical ones, temperature and water.
Speaker A
Young guys are arguing with us right now, right? Athletes are looking at the ideal diet for a strength athlete, asking about eating in three or four meals a day. First, what's the best way to eat? There's the volume of food, right? I don't know,
Speaker A
like how much a 2-25 kg athlete needs to eat. How should it be distributed?
Speaker A
Six times, five times, or one and a half times—is that the minimum? Well, we take a good, balanced diet. A 100 kg athlete now gets a luxurious maximum of 2,500.
Speaker A
2,500, right. That's it. How many times a day should we ideally distribute it? It depends on when you train, because it's not advisable to eat right before training.
Speaker A
Yeah. And it's not very advisable right after training either. Why? And this famous protein-carbohydrate diet, well, it's kind of controversial, you know, because all the blood goes into the muscles after training. And if we start to overload the digestive system
Speaker A
with a large volume, a large volume, or more solid food, yep, then blood is forced to flow away from the muscles and toward the gastrointestinal tract. As if that's not particularly beneficial for the muscles, because their blood flow is
Speaker A
reduced. Well, that's true after the workout. They still need to be provided with nutrition, uric acid and so on need to be removed. Oh, and lactic acid . And the gastrointestinal tract may not have enough for proper functioning. It's a
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controversial point, you see? That's why right after a workout isn't so good , and before a workout isn't so good either, because a stomach full of food or water experiences external pressure from the muscles during the workout and
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begins to regurgitate everything. A person may not feel it, but the pressure still stretches both the diaphragm and the esophagus, and a hernia can form inside.
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So, those big bellies of bodybuilders, is there anything to do with it? It's probably more growth hormone and insulin than anything else, yes, because you can't see it. We have lungs, a heart, and a stomach with digestion inside us.
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And between...Well, here's what I'm telling you: all athletes know what the diaphragm is, right? It's a very important and necessary organ to keep the heart from falling into the stomach . But food has to pass through this diaphragm. And so there's a hole in it
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through which the esophagus passes, and food passes by the heart, past the lungs, into the stomach. And if we go to work out with a full stomach, the abdominal muscles will still exert a little pressure and push the stomach
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back. And this hole spreads, just like an umbilical hernia or an inguinal hernia. The hole spreads, and the stomach begins to protrude into the chest.
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Wow. Putting pressure on the lungs, on the heart. Sometimes this causes some kind of arrhythmia or palpitations, or difficulty breathing.
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And you'll never see it. You'll never see it. Only on X-ray. Oh, guys, yes, those who like to overeat before a workout, take note. And, accordingly, this can't be cured with a pill, it can be cured by stitching up this hole.
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2.5 kg of food, right? How many times should we divide it? Into three parts.
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Three parts, right? Three of 800. Normal. Normal, right? We can pinch off 200 from each and have three snacks.
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There's plenty of room in between. Yes. And what foods are specifically for a strength athlete? We're not aiming for some kind of perfect abs or anything.
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We need strength. In any case, we've already included half a kilo of vegetables in this amount, because they contain fiber.
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We need to poop well. Yes, that's already taken 500 from 2,500. Two remains. Two remains. We must include the required amount of protein.
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A person weighs 100 kg. Here are 200 g of protein. If we say that, on average, meat products contain about 15%protein, then if we eat a kilogram, we get about 150.
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You need to eat 300 kilograms to get 200 grams of protein. That's 300 kilograms.
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There will also be a little fat. And we can also include additional fats, drizzle the salad with oil or eat something there, I don't know, cheese, cottage cheese, there's also more fat.
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And then we redistribute fats for the most part in the first half of the day, because we had a long night period, when the liver was working, our 24/7 waste. And we need to use up all the waste accumulated overnight at
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breakfast. Therefore, we divide fat approximately either 30%, 30%, 30%, or 50 in the morning and 25-25. Well, the rest is left for carbohydrates.
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700 g. This is enough for carbohydrates, not enough. Not enough. How many carbohydrates do you need?
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Well, we estimate by eye, because the protein is very much an eye-opener, because meat products, maybe eggs, yes, will already have fat in them, so there will probably be about a kilogram left, maybe even for carbohydrates.
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A kilogram for carbohydrates, yes. And that will generally work out, yes. But it depends on the intensity of the training. And this is precisely the carbohydrate thing we can afford to either decrease or increase. There will be some leeway.
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That is, it is more variable depending on our weight goal, but ours is a stable 100. So, we count protein at 100 , we count fat at 100, fiber is just a fixed amount, a non-decreasing remainder, and the rest we fill in or
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subtract with carbohydrates depending on the intensity of the training. And, of course, no processed foods.
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No processed foods, just normal food, yes. And if we imagine that there are people watching right now who, well, they don't think about the financial aspect, that is, everything is fine with them, that is, I'd like to talk about
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superfoods. Is it a myth or not? We were just talking about sunflower oil, that when it's extra virgin, it still smells delicious . And I'd like to have some kind of battle here. Specifically, our beloved sunflower oil versus olive oil. Well,
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sunflower oil will lose, of course. Yes it will. But flaxseed oil, perhaps not, perhaps it will beat.
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Good flaxseed oil will beat olive oil. Yes. Yes. It has much more beneficial omega-3 acids. The oil has to be fresh, because as usually happens in life, a person takes a bottle of oil, opens it, and where does he put it? Near the
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stove, right? Where it heats up and spoils. Yes. And if it's not used up too quickly, then it will last, perhaps , a month. Well, by the way, it's different for everyone, some have two.
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So you need to take small bottles, put them away from hot springs, and it's better if they're in dark glass. Then the oil will better retain its beneficial properties. I mean, it doesn't like light. It doesn't like it. But if we take a super-healthy
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one, put it over the oven, and leave it for six months, then we can hardly count on anything.
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And well, sunflower oil is nothing to be afraid of. Definitely not worth fearing. No, why? Everyone, everyone is like, they bring you a salad at a restaurant, right? I came to eat and they dress me with olive oil.
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Fashionable, fashionable. Well, in fact, if you dress it with that same sunflower oil, well, of course, a little less, a little less healthy, yes, but for your figure, it makes no difference.
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Absolutely none. Fat and fat. Fat here, fat here, yes, 100%. Well, there's no accounting for taste here, you know, because some people like it better with this oil, others like it better with that. So, go ahead and buy yourself a set of, I
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don't know, five 0.25 bottles of different types of oil: sunflower, olive, flaxseed, sesame, corn, rapeseed , camelina. There are different quantities of them now. Choose which one tastes best. Or just experiment with different types. The main thing here is not to get hung up on it.
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Yeah. I just really like our Saratov oil from the fields, the one that smells. You take it, it just smells like it. Hype and fashion and marketing , because some time ago, sunflower oil was sold that was labeled
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cholesterol-free. And it sold much better. And everyone said," Here we have cholesterol-free sunflower oil. " But you and I, smart people, know that any vegetable oil, in principle, does not contain cholesterol. Yes, it's a metabolic product only in animals. It's
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not and can't be found in plant products. And yet, when there were two cans, one was labeled" cholesterol, " the other had nothing. Even the sunflower oil sold better.
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Wow. Superfoods, yes, avocados and all that crap. There's actually such a term," superfoods. "I mean, does it have any basis? Are they really superfoods? Tuna, avocado.
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Well, they're more expensive than superfoods. Okay, more expensive, but healthier or more expensive? Not necessarily. Well, avocado is supposedly healthy because it's a good source of galutathione, an amino acid. But if we compare it to, say, cod liver, avocado loses out. I
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recently had some in Mormansk. Very, very tasty. Delicious, yes, and very healthy. It contains all the protein sources, all the essential amino acids, all the fat-soluble vitamins, and a full complement of iron and B vitamins.
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In short, it's the complete package. You just take the fish's stored reserves and eat them. Superfood is a highly concentrated product, packed with a super-rich array of nutrients.
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But there's a downside. Paracelsus long ago said that a cure for poison depends on the dosage. And if we take the super-healthy vitamin A and eat too much of it, we'll go blind, which is actually quite abundant in cod liver.
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Well, not as abundant as in the polar bear liver our polar explorers ate during an expedition when they ran out of food.
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And they were severely poisoned. Yes, they had jaundice and everything else. This case has been documented. Oh, and recently, I was talking about one researcher, excuse me, his flesh was literally falling off his bones, he felt sick. Yes, it's a real vitamin
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overdose, yes, and they were just eating the oven, yes, so for some reason we all think we're inferior, that we're always lacking something, yes, and we give more and more, more and more. Take vitamin D. What's the body's daily
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requirement for vitamin D? From 400 to 600 international units. And our dosages went from 1,000 to 5,000 to 7,000 to 10,000. Now they're injecting him with 100,000 to 300,000. So there you have it. Well, David, the drug, yes. And we think, what's wrong with
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that? And that's why there are, of course, therapeutic dosages that are deliberately exceeded and used to treat diseases. It's clear there, what period , what doses, when, with what, and why.
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So what's the goal? It's clear, it's defined there, right? And there are standard civilian dosages, which are for general health or preventative purposes. These, of course, should be within the daily allowance. Can we now remove all the marketing from avocado, the marketing
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of tuna and all the other superfoods. And take herring, for example, and put ours in the top five.
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Yes. Herring. Herring. Herring. What's in it? Lots of protein, lots of healthy omega- 3 acids. That's the same herring. That's the same herring, the one that's not scooped. That's the herring.
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Herring. It was actually considered a ravenous fish. Well, yes, for a long time. There was just too much of it.
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Herring, yes, it's excellent stuff. Good. Cod liver is there too. Yes. Liver, cod is there too.
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What else? Not necessarily cod. Any. Any liver. Chicken, beef, pork, lamb, I don’t know. Uh, I’ve never eaten lamb liver . What liver? Cod. Liver. Pike, any kind. A superfood. Well, I mean, my mom used to fry me liver pancakes. This is
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a liver cake. Liver, damn. How much mayonnaise is in there? Well, you can do without mayonnaise.
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There’s also carrots and garlic and stuff like that. Yeah. That’s where you get your fiber. That’s where you get allicin from garlic. Here’s a liver cake for you. Cool. Liver cake. Liver pancakes.
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Here’s herring. Well, caviar, yes. Herring caviar. Liver. Caviar. Caviar. A real concentrate of nutrients.
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Good. Yes. Yes. Any. Even herring caviar. Pike. Pike. Sunflower oil, onion, salt. Yes. With bread. Heart. Heart.
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Heart. Awesome superfood for athletes. Because, of course, it sounds very medieval. Like, if you want to get stronger, yeah, eat the heart of your enemy, or if you want...Well, gastroenterologists definitely say that . If you want your liver to get
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stronger, eat liver. Yeah. The latest research confirms that if you want your muscles to be stronger , you need to eat muscle. And the best source is heart muscle.
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So, chicken hearts, beef hearts, and turkey hearts. Also a superfood. Specific benefits for muscles.
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Damn, really cool. I wonder, guys, they're inexpensive. You can fry them. They're so delicious with onions. And the amino acid profile and the balance of fat and protein. Awesome.
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So, maybe I should eat brains too? It doesn't work, damn. But brains, on the one hand, are also a good product, because you just can't have too much. It's really easy to overdose on them. Brains are a very
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fatty product, about 75%fat. But these are the fats, the phospholipids, that are essential for cell membranes, nerve sheaths, and nerve endings. So they can be eaten. They are, in fact, also a food product. The fact is that lecithin
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, phospholipids, this is like a liver story in the brain, they are contained, of course, and there is a lot of them. The only thing it doesn't work with is chicken brains, because a chicken brain weighs 3 grams. Oh, wow.
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Consider it a no-no. And for those who have now vulgarized themselves and gone off to eat lamb's eggs and something else, oh no, it doesn't work. It doesn't work . It doesn't work. It doesn't work right away, unfortunately. Oh, and sauerkraut.
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Sauerkraut. Sauerkraut. A superfood. Sauerkraut. Super cabbage. A superfood. Of course, guys, let's list it all again. Herring.
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Liver, any kind of caviar. Caviar, hearts, sauerkraut—it's like you've had it all your childhood. Well, caviar, of course. That's it, though— regular caviar, any kind. Yes, if we're talking about grains, buckwheat is probably the best grain.
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And quinoa? You're talking about something else entirely. Seriously? Quinoa beats buckwheat. Buckwheat is a total bomb, basically.
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That's what's not so great about it. If you lie on the couch and eat buckwheat, you'll have an excess of carbohydrates, but you'll get a little protein, a little fiber, and a few vitamins. And if your workload increases
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proportionally and you burn, say, 4,000 calories a day, then if you simply increase the amount of buckwheat proportionally, you start to get more protein, more fiber, and more vitamins.
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So, if you're a tractor driver, a combine operator, you do heavy physical labor, you simply eat more buckwheat, and everything closes for you. A magical story. But carbohydrates. In 2018, I was training at a gym where former world record holder Scott
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Mendelsohn was there, and he told me the following story: that the two best carbohydrates for athletes are sweet potatoes and brown rice, because they either raise blood sugar slightly or not at all, like for a diet, so you
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don't get fat. Yeah. Like, those are the best carbohydrates. And so they stick to them and add a lot of butter. So they add butter, they have steak, or sweet potatoes, or bulgur. And all that.
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Damn, I'm afraid that to avoid getting too fried, you just have to move more, right? Because essentially, you can burn off any energy, even those 15,000 calories.
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Sweet potatoes are just a food. Sweet potatoes, of course, have a lower glycemic index than potatoes, but that's not a super advantage. That is, there is no such significant, radical difference. Brown rice differs from regular rice, essentially, only in slightly slower
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digestion and the presence of B vitamins, because regular rice contains almost no B vitamins. Because of this, there were big health problems in Asia, widespread ones, due to vitamin B deficiency. Well, brown rice is supposedly less refined, so it has more
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, a little more, fiber. Not zero, like white rice. Well, it's a little more, but it's incomparable with sunflower seeds.
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Incomparable. Incomparable. Our country is huge, and many people live in small towns and villages. So, where do I come from? There's the village diet, where there's sour cream, where there's that cottage cheese, where you don't look at the amount of
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fat, yeah, there's, oh, not fat-free or lactose-free or, God forbid, what's that word, what's it called, some kind of gluten, something containing gluten.
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And people did have healthy aches and pains, but they also lived differently. Look, in the village, a man would leave the house early, early, early in the morning and eat, take a snack with him, and have a second meal in the evening.
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Essentially, it's two meals a day, and he'd go to bed when it got dark. This is absolutely normal, quality sleep, which can improve metabolism by almost 30%. Not the total illumination in cities. Secondly, it's a structured eating regimen. That is, there's a
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regimen, not like, skipping here, grabbing there, something else here. And, of course, it's a slightly different diet. Plus, the most important thing is that it was pretty hard physical labor. And what do we do now? Nothing involving hard physical
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labor. Even now in the village it's still a tractor, a combine, or something else. No one mows with a scythe anymore. No one reaps with a sickle, no one uses a rake or a hoe themselves. Hard physical labor has
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disappeared. The need should be less. If you live in the village and eat good food, but sit at the computer all day, it won't make you healthier.
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Yeah. That is, having sports, a routine , sleep, well, healthy sleep and the right produce, the right foods.
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In the fields, you can't go to the refrigerator and grab something. Yeah, well, no options.
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So everything has to be fresh, right? You can only grab what you brought with you. And so you approach this consciously, so that you have enough for the evening.
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Yeah. They have an unlimited refrigerator. They used to deliver to the fields. Women would come and bring them.
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Yeah. Milk, a little jug, a shield. Wonderful. Azempic, tersopatite, ritutrutite. It's great that it's good, of course.
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Well, just like with the thyroid. There are tomatoes. No, well, look, I keep giving you an example. It's an aesthetic component, too, right?
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We don't walk around without teeth these days. Everyone goes to the dentist, yes, they get crowns, implants, yes, and they think it's normal. Why not strive for naturalness and not walk around with cavities? Well, somehow, yes, well ,
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yes, somehow, yes, we use high medical technology, achievements, yes, we can now restore teeth, we do whatever we want. Why should we limit ourselves in other areas? No, only Alice Naturalis here.
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That's it, none of that. In fact, we have a different attitude toward excess weight now. Essentially, we rehabilitate people who are overweight, because today the understanding of weight gain itself has changed. It's a hormonal issue, after all. And these
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are hormones secreted by fat tissue itself, and they force a person to eat more. And they can't simply reverse this through willpower. Sometimes, it only makes things worse. And so these injections they give them open a window of opportunity. While you're using them
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, you can learn to eat differently, change your eating habits, and change your diet. And it's as if you've been living on autopilot because of hormones , but now your perspective clears up, you can look at food realistically,
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understand: do you want to eat it, don't you, do you need it, don't you?
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And get rid of these rituals imposed by hormones and habits and become healthy. But of course, this isn't the same as losing 5 kg before summer, but no. Well , it's more than that; it's a basic, global approach, meaning it's
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definitely organic, yes. And if someone has diabetes, then that's what they did it for. If someone is overweight, then that's what they did it for, to change the situation, to reverse it. The hormonal function is already broken, and we restore it. So, it's not just a
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reduction in appetite. We can suppress appetite with something else, right? It's a recalibration of the entire hormonal system. And the most important thing is that this is a window of opportunity. Well, whether you take advantage of it or not, that's more up
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to you. Interesting. And all these injections, of course, should be done according to the instructions under the supervision of a doctor, because many of us start injecting ourselves.
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Well, I bought it, of course, yes. So, the technology itself is, in principle, absolutely safe, proven, if you follow the instructions. But what if you start:" I inject now, then I don't inject now, I increase the dose myself now, and then I decrease it
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later? "And that's when this mess starts, that's when complications, side effects, and all that crap arise.
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Because if you follow the protocol exactly, perfectly, then there are no questions. No questions at all.
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Sports nutrition. Yeah. We can just, not like making a blitz, I'll just list them. For example, protein bars.
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Not ok. ok. Because they have fructose, because yes. Well, everything else is ok. It's just that many people go to the bathroom a little after eating those nasty bars. Well, because they have a little fiber in them.
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So, it works out, right? Well, there's no measure, right? I mean, you can't have that with just one bar, of course, right? You won't finish it.
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What about protein? Okay. Casein. Okay. If you're not allergic to casein. What about a gainer?
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Well, so-so. Well, as far as I'm concerned, generators are just carbohydrates, yes, energizing, because they're quick and, well, candy does the same job, so it's the same thing.
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Yeah, I get it. And we get the creatine, it's good. Oh, by the way, chocolate-covered coffee. What do you think?
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Coffee covered in chocolate. Coffee beans covered in chocolate. Yeah . That's essentially the same generator , only with fiber. Here you have a little chocolate and a little fiber from a coffee bean. Just sit there and nibble on it like a squirrel.
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Pre-workout supplements. What exactly is their effect? It's clear that they probably need to be sorted into the ingredients somehow. Well, basically, they're stimulants.
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Stimulants, yes, components. Caffeine, when you use stimulants, they temporarily speed up processes. Well, like a catalyst. So, you take a grill, there's some wood lying around, and you water it, right? If you had firewood there, it'll puff, but if there wasn't,
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nothing will happen. Therefore, they only accelerate the use of your reserves and your building materials.
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If you don't add new ones, it will be harmful. You will work yourself to the bone. Therefore, provided that you supplement this with sufficient protein , sufficient fats, and you have carbohydrates for energy, that you don't take this glycogen stash from
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your liver or muscles, then it's fine if it's part of a training program. But if it's just for fun, well, better not.
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Protein snacks, chips and all sorts. Lord, what else do we have there now? Puddings and so on, so on, so on.
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Get protein. Why not? Get protein. Get protein. Plus, as a snack, they provide a slight feeling of satiety.
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But there is a downside. They still make you want to chew, and chewing itself further stimulates the appetite.
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So it's a double-edged sword. If they make you feel full, it's probably good. If they just make you want to eat, then probably not so much.
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Great with coffee. And before a workout , well, in general, it's great for coffee . Chewing gum. Oh, oh, oh.
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Yes, because it's not very good for your teeth and not very good for your intestines. If we chew it for a long time, about two minutes, while it still has a taste. Probably, yes, it's fine for your teeth. Any longer doesn't make
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sense for your teeth. But any chewing gum contains xylitol and carbomite. Carbomite, by the way, is urea, for those who didn't know. Xylitol, a polyhydric alcohol, promotes fermentation in the intestines.
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So you make urea, but you're dumber, right? And fermentation in the intestines is more fun.
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So you're dumb and happy if you abuse it. Scary, dumb and happy. This is what will happen to you if you chew gum too much. Let's get to the questions. I'm really curious right now about what the kids just threw out. What interesting
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word did they use? Gluttony. It's a mortal sin in all religions. And I heard another word from the guttural devil.
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From that same question: how much does gluttony affect the acceleration of aging, the wear and tear of the body, given powerlifting? That is, food excesses while exercising. Well, let's put it this way. When exercising, you need to eat more. In this situation,
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you create an excess for yourself, but you really have to try. You agree, right? So, basically, when you exercise , you increase, or maybe they mean eating some nasty stuff, some crap.
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Well, we eat some crap. There you go. Yes, but that's always bad. That's why we already mentioned the research. Once a month, twice a month, but that's good. Three times, but that's good.
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Yes. Well, you've heard about bad foods . If you're planning on eating junk, well, get an emotional and mental rush from it and calm down for a while. Well , that is, enjoy it and take a break for two weeks or more.
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What to do if bile is refluxed into the stomach? Get treatment. Get treatment. Well, yes.
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Well, that is to say, one person wrote there, one wrote there many times, then another, that it was especially intense before bed.
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Well, it's a sore subject, actually. Many people are very concerned about it , but it's also the most difficult, because bile doesn't have legs of its own. It can't just reflux. You know, this isn't Anna Korenina, who threw
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herself under a train. This is bile, a soulless liquid, which for some reason rushes into the stomach. It's not its solution. Therefore, you need to think about it and compare all the parts of the digestive system to understand the
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cause. And that's why people are so upset about it. But it's also a dangerous story because it can lead to stomach atrophy and stomach cancer in the long run. Wow, right?
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And how do you overcome GERD without PPIs? What is GERD? It's gastroesophageal reflux disease.
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In Russian, it's called heartburn. Couldn't you write" heartburn "? What is GERD? And PPIs are proton pump inhibitors. Those are the pills that are supposed to remove stomach acid, which is what causes heartburn. There's a good old method
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that many people use called baking soda . Just shove it. It really does remove the acid and there won't be any heartburn. But after using baking soda, the heartburn will get worse next time.
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So, this is a gamble that definitely doesn't work. You can use mineral water , which will also feel better in the moment, but after a while, it will get worse. This is also a gamble. So, in reality, there's no problem. You just
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need to not be afraid to go to the doctor, and in 8 weeks, standard heartburn treatment will completely eliminate it.
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Great. Understandable. Clear. I calculated the amount of water I need to drink and started drinking 5-6 liters of water a day.
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Why not a bucket? And I also ran into the problem of bile reflux into the esophagus. I don't know how this affects it. It's unlikely that it's related to this, but why exactly this large amount of water a day?
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I'm afraid that if I drink 5-6 liters of water, the bile will wash everything away. That's what I'm talking about.
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And now, for your weight, you need to drink this much water. You need to drink a lot of water to flush out all the toxins. Of course, but where is this normal? Where is this normal? In the toilet. We're in the
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hospital, when a person is lying down, how much water should we give him? As much as he comes out. It's called diuresis. In medical terms. The volume of torment is the same as the amount you should drink.
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Yeah. That's like what you call a base, right? Plus there's evaporation from breathing and secretion. If a person isn't exerting themselves too much, their breathing is minimal, their sweating is minimal. We can only rely on urine. But if a person is exercising
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, then you need to focus on thirst, because exhaled air dries out the mucous membranes and you just want to drink. So, these 5 liters, 3 liters, people who collect 3 liters during a workout, drink it for some reason.
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This is the World Health Organization. Experts sat and thought, we need to send water to Africa.
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How much? How much? Let's calculate some kind of standard. Well, they counted and counted. Here are so many children, so many bottles of water. 2 liters per person.
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The Japanese also sat and sat and made a device. It's called a pedometer. They are thinking how to sell it. Yes, 10,000 steps are needed. Let's come up with a round number. Let people strive for it.
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10,000 steps. It has absolutely no connection to reality. It's just far-fetched. It's a different story, guys, if you need it if you have thick blood, but then again , it's not a panacea either; it's a very temporary fix. You need to see a
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doctor. Well, 5-6 liters is definitely too much . In general, you should listen to your mom and coach, because both my mom and coach said," Don't starve yourself, eat. " Yes, eat.
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Someone takes creatine, 20 grams a day. After each dose, he gets diarrhea. Something's not right. This is probably the most abstract answer one can give, because I would have had the same thing, unfortunately. I was very short on
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money, and I bought my first 300 grams of creatine. We were all caught up, bought 900, and split it three ways. I sat there all evening, dividing those 300 grams into portions, drinking them, saving up for grape juice because they
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said you have to wash it down with grape juice. I drank it. And excuse the language, guys, but I drank it for a month, and for a month I had diarrhea.
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In the end, I gained a kilogram, maybe, I don't know, lost 10. Yeah. Well, that's just complete nonsense, I didn't understand anything.
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But that's the experience I had. Here's what it could be related to. And I had a really strong pulling sensation in my right side.
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Well, there are potentially several things. The first is still the quality itself, because it could be a low-quality product and it caused an individual reaction. Yeah.
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And maybe a change in manufacturer or release form would cause a different reaction. That's the first thing to think about in a situation like this.
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The second thing to think about is the time frame. If these urges or something else arise quite quickly, then most likely it is related to the liver and bile secretion, and then there may be a real pulling sensation in the right
Speaker A
side. And some discomfort. Due to the strong release, it can irritate the intestines, causing loose stools. Yep.
Speaker A
It's just that the intestines turn on maximum speed, carrying 250 km/h and everything is gone. And the third thing to think about. If this is delayed not after you drank, but then 3 hours, 4 hours, 5 hours pass, then most likely
Speaker A
the problems are in the intestines. And there live good bacteria, bad bacteria. Some of them also like to eat. And they metabolize it into some irritant substance, which then begins to irritate the intestines. And this causes diarrhea. Eat at night. I can't
Speaker A
not eat at night. I always eat at night . My whole life, I can't sleep if I'm hungry.
Speaker A
Well, I eat something light. I eat chicken, I eat turkey. That's it. First of all, at night doesn't necessarily mean before bed. That is, if a person works at night, for example , or goes to bed late, it doesn't mean
Speaker A
they need to eat their last meal at 6:00 PM and go to bed hungry at 2:00 AM . No, we're interested in the specific interval between the last meal and the moment when a person lies down. Not even sleep, just lies down,
Speaker A
right? Because changing body position leads to increased pressure up here, on that same diaphragm, and contributes to heartburn, and some kind of reflux of contents into the esophagus, and the hernia stretches. So, two hours before bed if it was a large meal, or an hour
Speaker A
before bed if it was a small meal. That's about how it takes me an hour, right? The water drains in 20-30 minutes. Small volumes of more liquid food per hour. Solid and dry food, or larger volumes per two. I
Speaker A
also had a question. If you drink a lot of water at night, is it true that you'll damage your kidneys and gastrointestinal tract?
Speaker A
1-2 liters of water at night? No, no. The question is, why? Well, you won't damage it? No, you won't.
Speaker A
50 grams of strong alcohol before meals once a day for digestion. An operative and a digestif. They invented a digestif after for digestion , and an operative for appetite. So before for appetite, after for digestion. An operative. An operative.
Speaker A
Damage the liver. 50 grams of strong alcohol. Well, if you operative three times, then it can damage it.
Speaker A
And in general, how bad is alcohol for digestion? For digestion, yes. And the gastrointestinal tract in general.
Speaker A
Well, only for the liver. Only for the liver. Only for the liver, because the liver detoxifies it anyway and is damaged anyway. The only question is whether it will have time to recover or not before the next one. It
Speaker A
doesn't matter whether it's strong, wine, or beer. It's definitely damaging, even beer. Especially beer.
Speaker A
Especially beer, especially beer. It promotes fermentation, contains inflammatory factors, even non-alcoholic ones, but in small quantities it improves the diversity of microflora in the gut, which is quite beneficial.
Speaker A
And how much is a small amount? 0.3. What? A 0.33 liter of beer. Yes, that'll do.
Speaker A
That'll do. Well, it's not exactly a recommendation . As a doctor, I can't recommend it, right? We're talking about a relatively safe amount, which, whether it's regular alcoholic or non-alcoholic beer , will improve the state of microflora in the gut.
Speaker A
Interesting. But our people don't drink beer in those quantities, but 2 liters, 3 liters, or like water, 5-6 liters before bed. The less frequent my meals, the more formed my stools are. But it's obvious that they need to be allowed to
Speaker A
form. It's just that for me, it goes away in extremes. It doesn't matter what food it is, any food. I can eat rice with chicken every three hours, like a muscle man, and spend half a day on the toilet. Or I can eat burgers
Speaker A
with an energy drink three times a day and go to the bathroom normally. How does my underdeveloped brain understand that I simply have an overly developed gastrocolic reflex? Essentially, it's a common phenomenon for everyone, only more pronounced. Of
Speaker A
course, I don't know who this is, and I don't mean to offend anyone, but it seems like an underdeveloped brain doesn't understand, and that's the problem. The question is absolutely valid. How does your brain understand? It doesn't. And it's
Speaker A
apparently mistaken, because it all comes down to fiber. Eat rice, no fiber , no fiber, no stool. You'll sit on the toilet for 3 hours and train your anal muscles. Eat fiber, a burger. At least there's an onion, a leaf of lettuce,
Speaker A
something else. There's fiber. You'll go to the toilet quickly, well, and easily. But the intestines work on the principle: no food, no problem. If you don't eat at all, nothing will hurt at all. But you can't last like that for
Speaker A
long. Well, that is, he eats ice cream, goes, runs to the toilet. He eats something bad and goes, runs to the toilet. He's got irritable bowel syndrome.
Speaker A
Our brain comes up with thousands of plausible excuses not to go to the doctor. One says:" I have digestion like a duck. "I just walk like a duck.
Speaker A
Three times a day I eat, go, eat, go, eat, go. And another says:" Well, what should I go for? I go to the toilet once a week. "It's convenient, you don't even waste paper. Awesome. That's why it's economical,
Speaker A
right? You need to get your bearings. First thing. Once a day, give or take, well, a slight deviation is possible, of course, without pain, without effort , without a feeling of incompleteness —that's also important—and not for half an hour in the toilet, but
Speaker A
literally in 2-3-5 minutes, then it's normal. If not, it's not the brain that's misunderstanding something, but there's a problem somewhere. This doesn't happen without a reason.
Speaker A
There's definitely a reason. Either you haven't eaten enough fiber, and that's the easiest thing to check, or your intestines are broken. Basically, there's no other way to go.
Speaker A
Well, you can just start eating fiber. If it normalizes now, then if it gets worse, then this only confirms that the intestines are definitely broken and can't handle the load they're supposed to. That's why we have a medical timer. If you've had a
Speaker A
problem for 5 years, you should get to work. If it's been 10, then you can't put it off any longer, because usually before that, a person spends another 2-3 years realizing something is wrong.
Speaker A
I'll go and get myself worked up. Well, friends, we've had gastroenterologist Sergey Vyalov with us. I hope we've answered all your questions. Now I'm just hungry. I don't know, I'm hungry for anything, even fiber or a burger.
Speaker A
I've already had a 5-hour break, guys, so I'm not taking it easy either. P 5: in 24 minutes. And, Sergey, I understand it's even longer now, yes, a break without food, yes.
Speaker A
So, let's not, let's not suffer, friends. If you have any more questions , write and ask. And how did you like the episode in general? And all social media accounts will be in the description. Sergey, subscribe. I personally subscribed, watching,
Speaker A
following. Very interesting. Always different topics and a healthy, fresh approach without any fluff. Thank you.
Speaker A
Thank you very much.
Topics:gastrointestinal healthprotein intakemass gainathlete nutritionstomach capacitydigestionprotein barsfatty liver diseasevitamin Dtraining diet
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