250, Dr Brad Dieter, a PHD in nutrition & sports performance!

Dr. Brad Dieter has a Phd in nutrition and sports performance. He specializes in working with sports teams and individuals for reaching high-level performance goals. Tracy Wright co-hosts this episode as we ask Dr. Brad about the proper foods to eat before, during, and after a tournament. We also cover things like GLP1's, hydration, exercise, glucose and ketones, supplements, and heart rate. This is a very in-depth episode giving any shooter the 411 for how to perform their very best physically and mentally! Dr. Brad Dieter - https://metabolismos.org/ or email - braddieter@gmail.com

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• Kolar Arms – https://www.kolararms.com 
• Fiocchi USA – https://fiocchiusa.com
• Gun & Trophy Insurance – https://gunandtrophy.com/                                         
• Atlas Traps – https://www.atlastraps.com
• Rhino Chokes – https://rhinochokes.com
• Ranger Shooting Eyewear – https://www.reranger.com   
• Ranger 10% Discount = DEADPAIR10
• Taconic Distillery – https://www.spirits.taconicdistillery.com/  Discount -DEADPAIR10
• Long Range – https://www.longrangellc.com
• MidwayUSA Foundation - https://www.midwayusafoundation.org
• Slick Products – https://www.slickproductsusa.com/deadpair     
• ElJefe Energy – https://www.eljefe.com
•  OtoPro Technologies - https://otoprotechnologies.com
• Barepelt - https://barepelt.com
• Score Chaser – https://scorechaser.com/
• JTECH - https://jtech.digital
• NSSF Plus One – https://www.nssf.org/plusone/                                                              
• Clay Range Design Works – https://traptowers.co

Transcript

SPEAKER_02 0:36

Welcome back, everyone, and welcome back to Washington Viking, Mr. Tracy Wright. What's up, Tracy?

SPEAKER_06 0:43

How are you, brother? Good, buddy.

SPEAKER_02 0:45

Doing any better? Last week we talked to you. You were, you know, you had a busted wing there. Are you getting better?

SPEAKER_06 0:51

It's actually starting to make some improvement. So good. I'm getting about two to three percent improvement each day. I see the doctor this upcoming Monday. So I'm really hoping I get to escape surgery.

SPEAKER_02 1:05

Nice. That's I hope so, man. That would suck.

SPEAKER_06 1:09

Yeah, I'm not excited about going under the knife. I feel like I'm in much better shape if I avoid that.

SPEAKER_02 1:14

So okay, everybody heard him. He's improving two to three percent. So that means he's got plenty of time between now and December 11th and 12th for the dead pear blast at Rocky Creek. So no excuses.

SPEAKER_06 1:27

I've still I've still got Ohio on the calendar, too.

SPEAKER_02 1:30

Oh my gosh, man. I hope you make it for that one. That one's gonna be a ton of fun.

SPEAKER_06 1:34

Yeah, me too.

SPEAKER_02 1:35

But the dead pear blast we just did LA Clays, man, it was we had so much fun. I I think the date killed it as far as turnout goes. I mean, you know, being a holiday weekend, but you know, there was no no other viable option. It was either do it that date or they didn't have one available. So but everybody that was there had a blast, no pun intended. Did you see some of the pictures and videos and stuff?

SPEAKER_06 1:59

I did. It looked outrageous. It looked really good.

SPEAKER_02 2:02

Yeah, we had a good time. We we did.

SPEAKER_06 2:04

Yeah.

SPEAKER_02 2:05

Well, hey, listen, speaking of tournaments, we got a tourney talk to get to real quick, Trace.

SPEAKER_03 2:09

It's a tourney talk. Brought to you by Scorechaser.

SPEAKER_02 2:17

All right, the 2026 Iowa State Championship at New Pioneer, July 17th through 19th, 2026 is up. The 2026 West Virginia State at Cold Ridge, August 22nd through the 23rd, is now up. And the Florida Challenge at Bradford February 18th through the 21st, 2027 is now up on Score Chase, and those are all available. And I'm telling you right now, folks, there's a lot of talk about the Florida swing. You know, you've got the Black Jack Open, the RC Cup, the Caribbean Classic, and of course, the Jack Lynx Cup. Not enough is said about the Florida Challenge at Bradford. I mean, that is a highly, highly underrated shoot. Unfortunately, I wasn't able to make it this year, but every year that I've been to it previously, and you know, I'm just bragging on him because I've had such a good time there, and the targets are phenomenal. And he does such a great job with entertaining and stuff too. So that's a highly underrated shoot if you can make that one. Again, that's February 18th to the 21st, 2027. Trace, you said uh I I I don't know if I should say this on air. You told me off-air last week that you're gonna try to implement some of the Florida swing stuff next year. Are you gonna do that?

SPEAKER_06 3:33

That is a real goal. Um, you know, the shoulder kind of took me out of the earlier part of the season. I'm hoping that I can kind of redirect most of my efforts to the Florida swing. So yeah, I love Florida. I love the targets in Florida, fishing in Florida. So any excuse to get down there is worth it.

SPEAKER_02 3:52

Oh man, you said fishing. I've been down here for a couple years now, and that's one thing that I love to do that I just haven't done since I've been down here.

SPEAKER_06 4:02

Sounds like we need to plan a trip, right?

SPEAKER_02 4:04

I I okay, I'm picking up what you're putting down. Okay, I got it. Yeah. We got this. Oh, dude. Yeah, sounds good. You're speaking my language. Hey, listen, speaking of physical ailments, we have a good doctor coming on. Dr. Brad's coming on tonight. Brad has a PhD in nutrition and sports performance. So I am very excited to talk to him. Before we get to him, though, Trace, I did a short segment with Josh Reynolds from JTEC. I've got a really cool announcement to make. So if you don't mind, everybody pause just one minute. And I want you guys to hear this little segment of what I did with Josh. All right, everyone. Help me re-welcome Mr. Joshua Reynolds, president of JTEC Communications. What's up, Josh? Hey, how's it going? Good, good. Now, a lot of people may recognize Josh. He was on an episode with us with Casey Chase from Scorechaser. Josh, you obviously had a huge role in Scorechaser, but now you're going to be partnering with the Dead Pair. And what does that mean? If you could tell everybody what that means for our Deadpair listeners, you know, like, okay, what's a partnership? How's that going to benefit the listeners?

SPEAKER_04 5:21

Yeah, absolutely. It's going to it's going to benefit everyone that uh the dead pair serves and does business with. And the idea is that we're going to just build you a state-of-the-art website that can act as your central hub for all the things you do. So listening to the podcast or accessing the podcast through, you know, your favorite provider. But getting automatically notified when new episodes become available on the sponsor side, you know, really showing off your sponsors appropriately so that it's, you know, it's done classy and but your sponsors feel really recognized well. We're planning some, you know, we'll see if it launches with us or not, but we're planning some Scorechaser integrations so that uh, you know, some uh that you can you can see uh information pulled directly from Scorechaser as appropriate on the site. It's just going to become this central place to do business with the dead pair, to follow the dead pair to learn what's going on with you guys.

SPEAKER_02 6:16

Yeah, and you know, I'm super excited about it because regardless whether a listener listens to, you know, Apple Podcasts or Spotify or iHeartRadio, no matter where they listen, they can still go to the website and sign up and be, you know, notified, either through email or through text message that, hey, there's a new episode available, right?

SPEAKER_04 6:36

Absolutely. Yeah. Yeah. I'm super excited to to build this as the core of the dead pair online so that there's this one authoritative place where you can go for back episodes and you can get, like I said, notified about upcoming episodes. And once once they're released, there can be ways to support the dead pair. So you can, you know, you can support the podcast, will be in there and communicate with you, and all the fundamentals will will be in there and be super cool and strong. And FAQ's resources so that you can distribute information easily, and it's gonna be great.

SPEAKER_02 7:11

Yeah, I mean, and look, it's not that our our current website was terrible, but anybody that knows me knows I'm like Fred Flintstone with a laptop, right? So coming up to modern age needed needed a little help, and Josh just was the perfect person to work with. And Josh, I mean, Josh, I don't know about you, buddy, but for so far for me, it's been fun. You know, I'm looking forward to a lot of the stuff. And we're there's a lot of little nuances that we're not gonna sit here and cover everything that you and I have talked about that I think the listeners, when they go to the website, are gonna, you know, it's gonna be a fun site to go to.

SPEAKER_04 7:44

Absolutely. Yeah. I mean, the whole sport is fun, it's serious, and and there's a lot of data and a lot of a lot of pieces to it, but it's also, you know, I mean, let's let's be honest, we're doing this for fun.

SPEAKER_05 7:56

Right.

SPEAKER_04 7:57

And you know, that's probably a good segue if you don't mind me talking about a little bit about what we're doing in the industry, because you know, we're showing up and all over the place. People are like, I keep seeing that name. But JK Communications, we've been doing this for you know 29, oh almost 30 years now. The next year will be our 30th anniversary. Yeah, just building building websites for businesses small and large and of all kinds. And since we built Scorechaser, we've just had so much fun working with Casey and working on Scorechaser and extending all of her features and all the things that the the Score Chaser can do. And we really saw this need in the industry where so many clubs have just really poor sites, if they even have a site. And we keep finding all these clubs, you know, they they're just like my local club in my little town here in Montana, they have the classic old school membership management where you've got to go to the local sporting goods store, write them a check every January for one. And so it's you know, it's I my membership ends up lapsing, and then I got to renew later, but it's only good through the end of the year, and it's just clunky, and they're they're losing out on a lot of money. So we went in partnership with Casey to build custom websites that are you know priced reasonably, that clubs can use to have a great modern presence and attract new people to the sport that can integrate with Score Chaser for scoring date and upcoming tournaments and all sorts of exciting things there. And also integrated membership management where members can they can become members and then they can automatically renew and collect the the their membership fees, you know, automatically. And the money just shows up in the club account and away you go.

SPEAKER_02 9:47

Very cool.

SPEAKER_04 9:48

Yeah, yeah. So that's the beginning of our effort to really just help bring you know the the sporting clays and shooting in general into the modern age with uh with doing business online and just uh yeah, it's the beginning. We have all sorts of exciting things planned and helping the dead pairs is a natural fate. You guys are you know the leader in talking about sporting clays and and you know helping people up their game and uh you have this huge following, and so it's it's perfect.

SPEAKER_02 10:22

Well, you know, Josh, it's not only the clubs, but you know, you and I were talking off air. You're also you know willing to help coaches that have their own website. And look, nobody get mad at me here, but I know some absolutely world-class shooters that they need to stick to the shotgun and not to the laptop, right? So they can they could use some help with their website too, but that's one of the things you're doing, also, correct?

SPEAKER_04 10:48

It really is. Yeah, that's you know, we haven't announced uh the integration side of that yet, but you know, sneak peek, that's that's coming. That's in my plans. Scorechaser, as as you know, has a whole system in it for uh you know coaches to offer time slots and have people be able to book and pay for them. And there's a whole system in there. And and in fact, whether you use that or not, I should say we can help coaches with with their website. But yeah, but even more so, going in that direction, we're gonna specialize in some of that where it'll really hook into score chaser really super smooth and easy, and people will be able to, you know, ha have their offerings and just have all of that, you know, the business side of things just take care of itself.

SPEAKER_02 11:36

Yeah, that's awesome. And then of course, lastly, you know, the other thing we talked about too was you know, if you're not a coach or not a club, but you have a business in the Clay Target world, whether you're selling ammo or supplies or guns or anything like that, that's another thing you can help build a website for, too, right?

SPEAKER_04 11:55

In fact, or or just another shooting range. You know, our one of our first customers when we started offering this product line is uh is a big club in eastern Washington. They don't have sporting plays yet. They got the land for it, so I know they'd like to do it, but they have just about everything else, you know, shoot shooting related. And they're gonna do some really slick things with membership management. And a whole nother module that that they actually introduced us to the need for is uh a system for managing staffing and volunteer scheduling. They just they have so that they have an old piece of software that that did that for them and they needed to replace that. But what we keep hearing from other clubs too is that whether you're sporting clays or another shooting club, even you know, just everyone kind of with range safety officers maybe facilitating their scheduling and allowing them to sign up for shifts and all that sort of thing. Yeah, we're really hoping to streamline that for everyone and and make that super slick.

SPEAKER_02 12:56

That that is very cool. Well, we're we're gonna get off here because I want to do a selfish little plug here. You got a club that needs some traps, is what it sounds like, and I'm you I'm the guy to help you with that. But anyway, Josh, thank you, man. And I look forward to working with you moving forward. I mean, I'm sure we'll have tons more information throughout the year. We'll get you back on here again and give everybody an update on what's going on and and some of the services, some of the other services you offer too. But I wanted to let everybody know moving forward, JTech Communications is gonna be a partner with the Dead Pair, and we are very excited about it. And this is something cool that all the listeners can benefit from. Josh, thank you very much, man. Appreciate you spending a few minutes with us.

SPEAKER_04 13:34

Yeah, thank you, and thanks to all the listeners. I uh I'm excited to work with you, and we're already enjoying it, so it's it's gonna be a fun project.

SPEAKER_02 13:42

Very cool. Thanks again, buddy. All right, you take care. What would you think, Trace? Josh Reynolds from JTEC.

SPEAKER_06 13:55

I think that's pretty promising. I can't wait to see the results.

SPEAKER_02 14:00

Yeah, he's uh, I tell you what, him and his staff are are pretty sharp, man. I've been working with him as they're building this new website, and I I can't wait. I'm like a kid at Christmas, you know. I'm anxious to see it, and I hope everybody else likes it as much as I do.

SPEAKER_06 14:14

Now is not soon enough.

SPEAKER_02 14:16

Yeah, right, right. Well, you need to get a hold of him. You need a coaching website built for you, man. Help you book some lessons out. Well, hey, listen, the good doctor's waiting on us, Trey, so we're gonna get on to him. Everybody, so sit tight. We'll be right back with Dr. Brad. All right, everyone. I'm very excited about this. We have Mr. Brad Dieter with us. Brad has a PhD in nutrition and sports performance from you said the University of Idaho. Is that right, Brad? Yes, sir. And Brad also specializes in working with sports teams and individuals for reaching high-level performance goals. And I can tell you right now, this is an untoped market for you, my friend, and sporting clients. Because we still got guys out there shooting with hunting vests on, so we we can use all kinds of advice. All right on. But well, welcome to the show, Brad. Appreciate you joining us, buddy.

SPEAKER_01 15:12

Yeah, it's great to it's great to be here. You know, I've known Trace, I think, in from the gym for I feel like it's probably 20 years now. That's we're getting up there in age, I guess. Uh long time. But yeah, and uh, I love the name of this podcast. It's a great double entendre. This is great. I I saw the name and I was like, whoever named that did a good job.

SPEAKER_02 15:31

Oh, thank you.

SPEAKER_01 15:32

I appreciate that.

SPEAKER_02 15:33

That was that was my brain child. At least I got something right. There you go.

SPEAKER_06 15:37

Careful, don't poof him up too much.

SPEAKER_02 15:41

Well, Trace, you've got a couple questions written down there. You want to start off with Brad?

SPEAKER_06 15:46

Yeah, so sporting clays is a lot like golf. And I think that in our population, I think our population is one that really neglects the health and fitness side of shooting. Yeah. And I think it's because to a degree uh you get away with it because it's not extremely physically focused. But I also notice extreme improvements in cognition, you know, with nutrition, focal duration, so many different benefits from being in shape and being healthy. You know, I mean, the average round of sporting plays takes about two and a half hours, you know. So you're at a really high level of focus. We have to deal with a lot of elements. You know, a lot of places it's really hot, it's always outdoors. So I I really feel like talking to a guy like you is really necessary. And I think that there's so many untouched aspects of our game that nobody's really paying too much attention to. I think we've got a couple high-level shooters that are really paying attention to it right now, but not many.

SPEAKER_05 16:53

Yeah.

SPEAKER_06 16:54

So I guess I wanted to talk to you about proper nutrition for cognition and how does that differ from like physical performance? And what would that look like? How should we make adjustments to how we eat to be cognitively very sharp through a two and a half hour round?

SPEAKER_01 17:17

Yeah, I mean, so that's a great question. And it's interesting to look at this sport. I mean, we kind of talk about some of the analogies to golf. What's been really interesting for me, because I've worked with some athletes kind of in this space a little bit, is one, the very first thing you brought up is the most interesting of like people don't really think about it because it's not a physical sport, right? But you've got to realize we're not just brains with bodies, our body influences how our brain works, right? To a huge extent. Like our brain is getting signals from our body all the time and it's processing all that information. So the state that your body is in is influencing, you know, your reaction time, your ability to stay focused, kind of those ebbs and flows of energy, etc. Right. So when we think about like cognitive sports, a lot of times we just ignore the fact that your body is feeding your brain signals all the time, right? Like one of the best examples I give people is have you guys ever had like a nagging injury, like a back injury or something that's like always bothering you?

SPEAKER_06 18:20

Shoulder, yeah.

SPEAKER_01 18:21

Yeah, what is your mood like when that's bad?

SPEAKER_06 18:24

Yeah, usually cranky and yeah, right?

SPEAKER_01 18:29

So, like that's a really good example of like your body influences your brain, your emotional state, etc. And so when you have a body that's maybe not well fed, isn't in great shape, like it's going to affect your cognitive performance. So, like, just the first like discussion point really is just that piece of if you're assuming that just because it's cognitive, your body doesn't matter, you're missing half of the equation. So I think that's just like the first thing to put out there for people is you may not feel like you're leaving performance on the table, but you 100% are, right? Maybe you are really good, but you're leaving, you know, potentially the last 20-30% of performance, which you know, two percent separates the top athletes in any sport, right? So that's a big piece of it. And then when you talk about like the nutrition perspective for a sport like this, is you know, a lot of the fundamentals will be different, right? Like when I work with guys who are, you know, playing professional basketball or football or things like that, like for them, it's more of how do we feed the engine to like perform at that level? And when we talk about you know, sport like shooting or golf, it's more of like, how do I teach you the basics to have an even body response throughout an event? Right? It's so how do we make sure you know you you're fueled correctly for the event, like the day before, the day of? You know, how do we think about maintaining energy levels without big glucose spikes, things like that? Which for like if I'm working with a basketball player, like I need a totally different carbohydrate load type, et cetera, than somebody who's golfing or you know, in a shooting sport. And then another big piece that's often neglected is hydration. Right? Most people tie like lack of hydration to cramping, but the first symptoms of hydration is cognitive, it's not physical, right? Obviously, you feel warm and you're sweaty, but like if you go and you look at like reaction time data of people who have like dehydration, you know, so maybe they're like they've lost 1% of their body weight or 2% of their body weight, which is mild dehydration, their decision making drops, their reaction time drops. If you look at sports that have like actual physical and cognitive like engagement, their performance drops. Um, I spend a lot of time in the basketball world, so that's usually all my analogies, but like they have done drills with college and professional basketball players where they have them do shooting drills and then dehydrate them, and they shoot like 30, 40% worse. Right. So in a sporting event, like if you guys are in the the swamp down in Florida and it's humid, it's 90 degrees, you know, you guys are probably severely well, you're probably moderately dehydrated by an hour, hour and a half in, right? Unless you're really paying attention to it. Absolutely. So those are all things that people just don't think about, but it has massive impacts, especially on your cognitive performance.

SPEAKER_02 21:27

Well, you know, it's a it's an interesting conversation because I guarantee anybody that's listening to this right now is going, wait a minute, what about George? And what I mean by that is George Digweed is the goat in our sport, greatest of all time. He's he's won over 50 championships across five decades, right? I mean, the guy's phenomenal. George admittedly has never opened the door to a gym in his life, and and he he is no no disrespect, no offense to George, but he is severely overweight. However, the other side of that, one of the friends. Of this show, and he's a good personal friend of mine, so he doesn't mind me saying this probably the biggest nerve in the sport is David Radolovich. He's got an interesting statistic where championship chess players that are just sitting at the table have burned as many as 10,000 calories in two hours. That's that's insane, you know, when you think about that, because it's just that level of focus. So nutrition and hydration are important. I don't care what kind of physical condition you're in in order to perform in this sport. Am I right, Brad?

SPEAKER_01 22:31

100%, right? And I think a lot of times, you know, the example you gave, like we'll look at the outliers, like the people who are a once-in-a-generation talent, and those are the people, it doesn't matter what they do, right? It's like the LeBron James. It's you're just born with this gift, but most of us, myself included, are not that, right? So we have to actually do the things that separate us, right? It's sort of like great example, John Daly and Tiger Woods. Yeah, perfect. John Day John Daly won a master's, right? Like on a diet of cocaine, diet coke, and popcorn, right? Like that was his cigarettes. Like that was his diet, right?

SPEAKER_02 23:11

Core's light and marbles.

SPEAKER_01 23:13

Yeah, and then you've got Tiger, who was just in the gym running every day. I mean, you know, so it's like you can see these examples in you know, all sports, but I think when you start to get to that high end, unless you just have this, you know, once-in-a-generation talent where it doesn't matter what you do, these things like really separate people who have great performances consistently over time versus they can just have a day where they're just on it, right?

SPEAKER_06 23:39

Right. And it makes you wonder, you know, it's like how many targets have you given up due to hydration and you really weren't able to identify it until after the fact, you know? So it's like you gave up so much without even really knowing it. And you know, so if you had developed stronger habits in terms of hydration protocols or nutrition protocols, you know, those targets might might have never been lost.

SPEAKER_05 24:04

Yeah.

SPEAKER_06 24:05

It's so I mean if you're a pro if you're a shooter that has great variations in performance, maybe it's not ability, maybe it's not training, maybe it's nutrition, and maybe you just keep lumping it into the other categories, you know.

SPEAKER_05 24:19

So that's amazing.

SPEAKER_06 24:21

But this is that's so much food for thought. Literally.

SPEAKER_01 24:28

Pun fully intended, right?

SPEAKER_06 24:30

Yeah. So in terms of, you know, you notice our you mentioned the type of carbohydrates that you would feed one of your high-level basketball players versus somebody who's just trying to, you know, maintain cognition.

SPEAKER_05 24:44

Yeah.

SPEAKER_06 24:44

What kind of carbohydrates are how how are those carbohydrates going to differ between athletes?

SPEAKER_01 24:50

I mean, so if you're like if you're an athlete who has a really high physical output, you know, things that are like faster digesting have a lot, you know, more carbohydrates in them per serving, right? Things like, you know, right before an event, maybe an hour or two before you'd have like a bunch of rice, a bunch of pasta, really kind of higher carbohydrate fruits, things like that. If you're gonna be in an event that's lasting several hours and it's not a huge physical drain, but like you need to have a stable level of performance, things that are much like slower digesting, more complex carbohydrates, right? So things that have, you know, like more whole grains, you know, maybe some more fruits and vegetables, things that are like have more water and fiber in them that like take longer to enter your bloodstream. But there is a caveat to that. And what's been really interesting in the last, you know, decade in nutrition research is we're learning that everybody has a different response to the same carbohydrates. Right. So, like, you know, let's say all three of us went out and we we had a meal and we had the exact same carbohydrates. Let's say we all went out for stir-fry and we ate a bunch of rice. Like, your response for how much your glucose goes up and how long it takes to come back down is gonna be different than mine. And it has to do with like our microbiomes are different, so how quickly those get processed, like our overall, you know, insulin sensitivity, and then just some of our genetics. So everybody's a little bit different. So you can kind of have these very basic concepts of like, hey, let's have some lower glycemic index, lower glycemic load, carbohydrates for events that maybe are less physically demanding and longer in duration or require more of your brain. But there's also a lot of like individual experimentation, right? So one of the things that we do, especially in like multi-sport triathlon athletes, where they're one of the biggest reasons they drop out is GI distress, because you have to eat during a 12, 14, 16-hour event. Sure. You have to so you have to like train with foods during your training block before you go race. So if you're a shooter, you know, if if you're doing a sport like this, when you're out training or shooting, like start testing some of the foods that you can bring with you, right? Because that's a big part of being comfortable and knowing how your body's gonna respond. Right. One of the most interesting, just weird nutrition things in the sports world is do you know what the most commonly consumed food at the Olympics by athletes is?

SPEAKER_02 27:21

No.

SPEAKER_01 27:22

Bananas? McDonald's. What?

SPEAKER_02 27:25

Get out of here. Are you serious?

SPEAKER_01 27:26

Yeah. Because a lot of those guys, if like, let's say you're in the US and you go to Korea and you have to go run a hundred-meter sprint, what's the most important thing? Like that you can show up and not have horrible diarrhea so you can go train, right? So a lot of these guys they will eat foods that their body, they know how it's going to respond, then do something experimental with. So a lot of it's like testing on yourself, figuring out what you can respond to, and then having a plan for what you're doing.

SPEAKER_06 27:56

If if you wanted to get like super disciplined and super analytical about this, could you get like a continuous glucose monitor and just try and really nail it down to a specific glucose range or or or what?

SPEAKER_01 28:11

Yeah, you definitely could.

SPEAKER_06 28:13

Gotcha.

SPEAKER_01 28:14

Right. What's interesting is most of the time continuous glucose monitors don't really do anything useful for you. Like they don't really predict disease, they like they don't do much, but what they can do is tell you your response to certain foods. So if you want to use one for you know a month or so and kind of develop a profile of here's how my body responds, it's actually a fairly good use case for those things outside of what they're normally sold for.

SPEAKER_06 28:40

I like it. I like it. It makes a lot of sense. So, in terms of snack food, you're gonna want to try and start some data. You're gonna want to try and analyze your body's response. And you said kind of that mid-level complex carbohydrate. Was that what you were saying? Kind of experiment, kind of start there and go up and down from kind of that mid-level range.

SPEAKER_01 29:03

Yeah, and you can also include like foods that have fats and proteins in them, because those fats won't move your blood sugar at all, right? Which is, I mean, very modestly, but that's kind of what we see has big spikes in like brain function, which isn't a bad thing. It's just when you're doing a different type of sport, you need to think a little bit differently, right? So you can have like nuts, seeds, you know, like coconut, things like that that are more like fat-rich and don't have a lot of carbohydrates in them. Um can be good sources. Carbohydrates that have a lot lower glucose load are good places to start. And then, you know, some dietary protein can help as well.

SPEAKER_06 29:46

Can't the fat dull some of the some of the insulin spike to some of the carbohydrates as well?

SPEAKER_01 29:52

It does because what happens is it usually slows down how quickly the carbohydrates are absorbed.

unknown 29:58

Okay.

SPEAKER_01 29:58

Okay. The other side of this is one of the things that people don't really think about is a lot of the protein sources we consume, especially like the really easily available packaged ones like protein bars and protein shakes, most of those actually elicit a fairly meaningful insulin response. So if you just chug a protein shake, your blood sugar is probably gonna go down. Really? For a lot of people. Yeah. Interesting. So so if you notice, you're like, hey, I'm gonna just go chug a protein shake because I think it's healthy, which I mean it is for all intents and purposes, but you may like feel a drop in energy within 20, 30, 40 minutes because it'll elicit an insulin response. But if you don't have any carbohydrates to offset it, your blood sugar usually drops.

SPEAKER_06 30:43

Interesting. Is it usually good to try and I've I've heard some people say that it's important to try and take in some balance. So even if you're out in the, you know, like if I'm out on the course and I'm trying to take in some carbohydrates, do I try and take in a little fat and a little protein to kind of balance things out? Is that usually a good approach?

SPEAKER_01 31:06

Or in a sport like shooting, definitely.

SPEAKER_06 31:09

Okay.

SPEAKER_01 31:09

Okay. Right? Yeah. Now, other contexts, like if you're running a marathon or things like that, you need stuff that's easy to digest, absorb super quickly, just gets carbohydrates in your bloodstream because you're pulling out, you know, 70 to 100 grams an hour. But in shooting, it's like, hey, we want things to be kind of relatively even and stable while providing calories and nutrients.

SPEAKER_06 31:31

So so probably safe to say that things like simple sugars, candy bars, and gummy bears are probably not the best.

SPEAKER_01 31:38

Not for your sport. No. Yeah, for other sports, those are actually fairly decent options.

SPEAKER_06 31:44

So we got to empty your shooting big, Jason.

SPEAKER_02 31:48

No, I'm not a big I'm I'm not a big sweets guy. But it is it's funny though, Brad, that you're you're talking so much about carbohydrates. I was on a carnivore diet for two years. And I was good to go as long as I can have my you know normal breakfast in the morning. But if I had an 8 a.m. rotation and I had to grab something quick, I was in trouble. I mean, like literally, I was in that morning rotation was not good performance-wise. I had somebody at the gym, and this was like, You're probably gonna tell me it's the dumbest thing I've ever heard. He told me a lot of dumb stuff.

SPEAKER_05 32:23

He's brought up.

SPEAKER_02 32:24

Oh, you haven't you haven't had very many conversations with me. No, anyway, he's like, Look, he goes, I know this is gonna be totally outside your diet, but I want you to try this. And I said, Okay, he said, go get a rice krispie treat and pour natural honey on it. I said, Are you out of your mind? He goes, just try it. And I did that. And it, yeah, believe it or not, I did pretty decent. Now, don't get me wrong, I couldn't raise Charles with a shotgun, I couldn't hit the bride side of the barn if you threw me against it. So, but my but what I'm saying though is is I didn't have the vision problems, I didn't have the energy problems that I did previously. Yeah, wasn't so great for the carnivore diet, kind of threw things off for you know 24 hours, but it did help me get through that. Now, what was the value in that between the rice crispy treat and the the the uh natural honey? What did it do that it, you know, I couldn't just eat a bowl of cheese cubes I can only do.

SPEAKER_01 33:21

Yeah, I mean your brain runs almost exclusively on glucose, right? So your brain it metabolizes some of the other things, but it's primarily glucose andor thing that your body makes called ketones, right?

SPEAKER_02 33:38

Okay.

SPEAKER_01 33:38

So when you wake up in the morning, your blood glucose is usually fairly low because you haven't eaten anything for a long time, and a lot of people are fairly insulin sensitive at that point of the day. So their blood sugar is really low. Now, if you've been uh having a carnivore diet and you've had no carbohydrates coming in, your pre was probably a lot lower than it normally is, right? So when you consumed the rice crispy treat with the honey, that brought your blood glucose up into probably like normal range. So you were like, oh shit, my brain actually has something to function on. So you don't have the brain fog, you don't have all those things. Like you actually have something available for your brain to pull nutrients from. Right. Okay. Interesting.

SPEAKER_06 34:27

Makes good sense.

SPEAKER_01 34:28

And the honey piece is honey has a lot more fructose in it. So there's a lot of different types of sugars. There's glucose, which is like the sugar that your body uses for energy. Okay. And then a lot of those, like whenever you eat fruit, the reason it tastes sweet is it has a sugar called fructose in it, right?

SPEAKER_05 34:48

Right.

SPEAKER_01 34:49

Your body doesn't really metabolize that. So what it does is when you absorb it, your body will then convert it into glucose and then use it.

SPEAKER_02 34:58

Okay.

SPEAKER_01 34:59

So what you're doing when you have a rice crispy treat which has a bunch of glucose in it with a little bit of fructose is you get the initial glucose showing up, and then a little bit later your body converts it. So you kind of get two waves of that sugar that your brain is using.

SPEAKER_06 35:14

Interesting. Makes good sense. Yeah.

SPEAKER_01 35:16

Yeah.

SPEAKER_06 35:17

Makes really good sense. One of one of the things I I think there, you know, creatine is one of the most researched supplements out there, and I think it's probably one of the most widely used supplements with proven benefits. I think in the last year there's been a great deal of talk about a real cognitive benefit with higher dosages of creatine. What are your thoughts in regards to that? And could that improve my performance on the Clays course?

SPEAKER_01 35:48

Yes. And I think the important thing for people to know about creatine is one, it doesn't work acutely. So like you can't take it right before you go shooting and it'll do anything. It works on it's it's called bioaccumulation. So it takes your body about a month or so of taking it consistently to have enough stores, like stored up creatine, that it'll actually do anything meaningful. So that's the first thing is I always tell people like if you're taking it right before you go shooting, it's not or any sport, it's not doing anything for you in that couple minute window. So that's the first piece. The second piece is the research we have seen about like higher doses, so like 15, 20 grams of creatine in a single serving, is really related to improving people's performance either after sleep deprivation andor some sort of like acute chron or acute like brain injury, right? So all these talks about like, hey, high dose creatine is helpful for performance. It's like in the context of your brain is pretty screwed up in the acute sense because you had like you didn't sleep for two days, right? So all of the research we really have that's effective for like the normal person is just continual long-term dosage of about five to seven grams of creatine a day for depending on your your size, right? If you're a normal adult, probably you know, five grams a day. If you're you know a 220 plus pound adult, it's probably more like seven grams a day. But yeah, so creatine is really one of the most studied, safe, effective, and also the cheapest supplements you can buy. The cognitive research is still kind of new, but we are really finding that it's probably beneficial for most people.

SPEAKER_06 37:41

Gotcha. But in terms of trying to load up a little bit before a tournament, that's probably not applicable, and that you should establish your dose, keep it consistent in order for that to negate some of the obstacles that you might encounter. Okay.

SPEAKER_01 37:57

Yeah. So you just I mean, just take it every day for months.

SPEAKER_02 38:01

And there's there's no benefit of spiking the amount you take the morning of or the more night before, or we haven't seen anything like that in the research literature.

SPEAKER_01 38:11

Now, if you normally take about five grams and you decide to test taking 20 grams before, be prepared for some major GI issues because high doses of creatine in one serving have been known to cause pretty big GI issues. Oh, wow.

SPEAKER_06 38:27

Okay, it can it can affect your lab work as well, too, but raising your creatinin levels quite a bit, am I right?

SPEAKER_01 38:35

It it can, yeah.

SPEAKER_06 38:36

Okay.

SPEAKER_01 38:37

Yeah. Yeah.

SPEAKER_06 38:38

So keep that in mind if you have your doctor do your labs. Yeah.

SPEAKER_01 38:42

Yeah.

SPEAKER_02 38:43

Well, Trace, you had an interesting question. I see you wrote down here about, you know, trying to perform in a calorie deficit. I know a lot of people that are dieting and on GLPs and all that kind of stuff that are already in a calorie deficit because they're not eating. What what you want to go ahead and ask the good doctor your question on that one?

SPEAKER_06 39:03

Yeah, I mean, I guess I, you know, gosh, it's I feel like this is a confession. But uh, I have really started, so I've always been a gym rat. I've been a gym rat my whole life, and I've always been a shooting fanatic, but I've really struggled to do them in conjunction with each other. When I'm in the gym, I'm eating really healthy. A lot of times I'm I'll start a diet. But if I am in a deficit, I usually struggle to perform well. Is that psychology or is that an actual physical deficit? I mean both. A little bit of both.

SPEAKER_01 39:43

Yeah, it's definitely both.

SPEAKER_06 39:44

What can I do as somebody like, you know, who's you know, let's say that I started a diet, or let's say I even started a GLP. What can I do to kind of soften the blow to try and to or to be in a calorie deficit, to lose some weight and still perform at my best? I mean, do I pick calories up on tournament day or prior? What are some things that I can do?

SPEAKER_01 40:10

Yeah, I mean, I think one is make sure that the deficit that you're in is not obscene, right? Like don't be trying to crash lose 20, 30 pounds in two or three months and then go into you know shooting season, right? You're just kind of setting yourself up for failure. So try to be cognizant that you're on somewhat of a moderate calorie deficit, probably like you know, 500 calories a day, six, seven hundred, maybe at the most.

unknown 40:37

Okay.

SPEAKER_01 40:38

That's the first piece. And then the second piece is definitely probably like a few days, maybe a week before leading up, like either decrease the deficit or take a break from it. You kind of eat more at maintenance, so you can kind of refill your body's nutrient stores. So when you go into the event, like you physically are okay, you cognitively are okay, et cetera. Right. Well, I think like one of the one of the analogies I'll tell athletes, you know, especially when you work with athletes who are like weight sports, like weightlifting, wrestling, MMA, or whatever, is when you are not consuming enough calories and carbohydrates, you're basically walking around with your gas tank at half empty. And like, this is not like a metaphor, it's like it's literal, right? We a lot of our like physical performances and our total capacity is based on how much stored carbohydrates we have in our muscles, right? And we can actually take biopsies of people and measure how much is in there. And so they've done studies with athletes where they'll put them on like a lower carbohydrate, lower calorie diet for a week, and by after about a week, their kind of baseline fuel stores are about 50%. Right. So imagine should go up to a shooting event and you're like, oh, my body's at half. So even if you're not using a ton of that while you're training or while you're competing, your body's still at half stores, right? It's really hard to expect peak performance out of somebody who's you know running at a half tank of gas. So kind of the week before, you know, four or five days before start to go back to maintenance and try to like refill your body's nutrient stores is a really good strategy for that.

SPEAKER_06 42:22

I I really like what you said in terms of go back to maintenance.

SPEAKER_01 42:26

Yeah.

SPEAKER_06 42:27

And I think for those who don't understand maintenance, can you help everybody understand what that is?

SPEAKER_01 42:32

Yeah, I mean, our bodies are ultimately governed by the laws of physics, right? Just like shooting is governed by the laws of physics, right? It's big explosion, small tube, metal thing goes fast. Like that's the basics of guns, right?

unknown 42:46

Yeah.

SPEAKER_01 42:47

Bullets fall with an arc of gravity, the clays move, right? Like these are all knowable things. Our bodies function the same way, right? We gain and lose body weight based on our energy balance. How many calories are we consuming and how many calories are we expending? Now that everybody's kind of situation is complicated, and there's reasons why some people expend more energy than others, but like that's the reality. So when you're losing weight, you're in a calorie deficit. When you're gaining weight, you are in a calorie surplus. And when your kind of body's stable, you're in maintenance. So you try to eat the amount of calories that you're expending in a day. Right. And everybody's will be a little bit different, but you can kind of figure that out if you kind of track your calories for a couple weeks and figure out like, okay, how many calories a day am I actually consuming?

SPEAKER_06 43:38

I I found that maintenance was probably the hardest number to come up with. Then, you know, the deficit was pretty easy, the surplus was fairly easy. Maintenance was really hard to put my thumb on, and it took some time to really do. But I think that's another thing that's important for people to establish, especially if you're on a diet and you're going into the tournament season, is what is maintenance? And what is deficit? And what are you going to what you know, what are you actually going to do for those? That way you can bounce back and forth a little bit more effectively.

SPEAKER_05 44:08

Yep.

SPEAKER_02 44:10

How so, Trace, you had an uh I'm going to steal one of your questions. I'm looking at your notes. You said you you got here, I've seen some professionals say that they operate the highest level during a fast. So if you're in during a fast, you're obviously in a deficit. So how could they be performing well if they're in a deficit?

SPEAKER_06 44:31

Well, that one was a lot to do with ketones. And basically some people fasting to where they were utilizing ketones instead of carbohydrates. What do you think in terms of real cognition and actual performance? How is there going to be a difference between ketones and glucose?

SPEAKER_01 44:53

The reality of that is we don't have a lot of good data on that in like cognition and in any sports, right? It's a really hard study to do, and we just don't have a lot of evidence about it. But what I will say is one of those is much more easy to manage, and one of those is a lot harder. So imagine if you can find a way to have a relatively normal quote unquote dietary pattern with you know a handful of pre-shooting match meals that you know how your body's gonna respond, some snacks that you know like your body can maintain a relatively stable level of energy and cognition, versus you have to like live your normal life and then four or five days before like try to not eat any food and go really low carbohydrate and low protein and like try to find this magical fasting place where your brain can function for that one day. It's like maybe that exists for some people, but that's a really hard thing to do.

unknown 46:03

Yeah.

SPEAKER_01 46:04

Right. The other thing is I don't know if you've ever gone through that experience, but like transitioning your body from like a normal diet to like being very ketogenic, letting your body function more on ketones, that transition's rough, right? There's a reason they call it the carb flu. Like you just kind of feel like trash for a few days.

SPEAKER_05 46:22

Yeah.

SPEAKER_01 46:23

Now, if you're trying to go through that every couple weeks, like that's probably not great for your long-term ability to have repeatable, sustainable performance.

unknown 46:33

Right.

SPEAKER_01 46:33

I don't know how the shooting sport works, but I would imagine it's like there's a season and you have these events and you accumulate points over time, right?

SPEAKER_06 46:41

Yeah, pretty much. We we achieve punches and the season is uh you know very much kind of the calendar year, absolutely.

SPEAKER_01 46:48

Yeah. So it's like you what you want to do is you want to find a way to show up every week and have the same level of performance instead of like, oh, well, this week my plane was late and I couldn't do this, and so I actually had to eat this and it screwed this up and I couldn't go through my transition and be fast. Like you just want to find a way to have a repeatable way to perform at a high level.

SPEAKER_06 47:09

Yeah, it's fun, it's funny you say that because you know, I did do keto for a while, and I really felt like I was walking blind. You know, I would go into these tournaments, you know, kind of saying, well, I'm I should be in a state of you know, ketosis, should be, you know, and then you know, my performances weren't quite what I expected. But yeah, it's really difficult to monitor stuff that you don't get to see. Ketones are certainly one of those invisible things. Yeah.

SPEAKER_02 47:39

So, and I I want to use caution here when I say this, because if I say the word working out too many times, I'll get I'll get murdered by by our audience. But you know, we we have that's the one thing about our sport, Doctor, is that we're very, you know, doesn't matter your gender, doesn't matter your age, anybody can compete in this. So there we have this wide array of different physical abilities. Yeah. You know, I consider going for a good long walk every night working out, and and I consider going to the gym and you know, bench pressing pickup trucks like Tracy does a workout. So, but would you say that lowering your resting heart rate is critical to optimal performance, or is that just an added bonus? Because I think a lot of people in our sport would benefit, you know, even if they don't want to work out or they're elderly and that, you know, that's out of their realm. But if they could go for a walk every night and get it to where they could lower their heart rate, do you think that still plays a big factor in optimal optimal performance?

SPEAKER_01 48:44

A hundred percent. Yeah, definitely. Especially when you think about you know, a sport like shooting, obviously your nervous system is a big part of it. Right. And so your ability to have a lower heart rate at rest and a lower heart rate during an event is going to be important, right? I think, man, I did a clay shooting event with some friends, which I'm so glad you guys weren't there to watch how poorly we shot. But like, you know, we we were, it's a course, like you're walking around, it was hot, you know. So like you can kind of feel your heart rate go up and down as you're like walking up a hill to this station and you're doing this and it's getting hotter. And so when you exercise regularly, whether it's you go on long walks, you go hiking, you lift weights, you ride your bike, the more regular exercise you have, the less your heart rate increases whenever it's stressed, right? So the better shape you can be in, the lower your resting heart rate will be, but also the lower your heart rate will be when you're walking around and doing stuff. And so I think every little bit there is definitely helpful.

SPEAKER_02 49:55

Well, you know, and I I've told the analogy a hundred times on the show that, you know, I I came from a racing background and I raced three different disciplines, and motocross being one of them, and you can say it's an adrenaline-based sport, but it's not. I mean, you the top guys in that sport are some of the most in-shaped athletes in the world. But then you come to sporting clays, and if you try harder, if you are wound up even more, your performance is gonna suffer. Whereas in a sport, a physical sport like motocross, you're gonna benefit from that, you know, being wound up or trying harder. So I I think the resting heart rate, at least from my experience, has been big, but you've just given me all the all the more data I need to prove it.

SPEAKER_01 50:42

And interestingly, one of the most dope sports in the Olympics is the biathlon. And it's they take beta blockers to keep their heart rate low because they're doing all the cross-country skiing and then they have to go shoot, right? I don't know if you guys have ever been cross-country skiing or snowshoeing, but you want to get your heart rate up into the 190s, like go do that, right? So these people have to like cross-country ski for like 20 kilometers and then they have to go like do precision shooting. So a lot of those guys end up taking beta blockers to bring their heart rate down. Wow, interesting. Yeah, yeah.

SPEAKER_06 51:17

So, in terms of exercise, you know, I talked to a neuropsychologist at one point that said that different forms of exercises have different impacts on the brain and the body. What do you think? So, in terms of shooting, would cardiovascular or resistance training have a greater effect or greater impact on my ability to perform?

SPEAKER_01 51:45

I would think, I think it would depend on who you are, right? Like, you know, Trace, you I don't think you having more like more strength and muscle endurance is gonna help you hold a gun steadier, right? Like you're a pretty fit, strong, big individual. But for you, like the cardiovascular piece of like being able to keep your heart rate down, you know, just being able to over a course of two and a half, three hours, like keep that side would be more beneficial. Now, somebody who maybe is you know a lot smaller frame, you know, they probably need more resistance training because they would probably get a larger benefit from being stronger, having more muscular endurance. I mean, because shooting for two and a half hours, that's a that's a big muscle load, right? Like that's a lot of work. Yeah, so I think everybody's probably gonna have a different need based on their body type.

SPEAKER_06 52:37

That makes a lot of sense. That makes a lot of sense for sure.

SPEAKER_02 52:41

What are your thoughts on caffeine before or during a competition? Like shooting.

SPEAKER_01 52:48

Caffeine's interesting, especially in the context of this sport, because it has pros and cons.

SPEAKER_05 52:56

Okay.

SPEAKER_01 52:56

Right? We know caffeine is a like neurocognitive stimulant, right? Right. So if you're tired, if you're lacking focus, it can definitely help. But the other side is caffeine raises your heart rate. So it's a little bit of a what do you need that day?

SPEAKER_02 53:14

Yeah.

SPEAKER_01 53:14

Right? Like let's say maybe you're somebody who you feel like your heart rate doesn't affect your shooting, but if you, you know, didn't sleep well and you're really dragging, like maybe caffeine's beneficial for you. And it could be context dependent, right? Maybe sometimes you need it, sometimes you don't. But just know that it has pros and cons based on like the paradoxical effect it has. Like it's it's gonna be a stimulant for your brain, it's also gonna be a stimulant for your heart.

SPEAKER_02 53:41

Okay.

SPEAKER_01 53:42

That makes sense.

SPEAKER_06 53:44

One of the things that I want when it comes down to like amino acid intake and you know, staying hydrated and and things like that, should we really be capitalizing on that? Or is it important to just just drink enough water, you're probably gonna be fine? Should we be capitalizing on, you know, amino acids and you know uh maybe a little sodium or anything like that?

SPEAKER_01 54:10

Yeah, I mean as a general rule, 98% of people don't really benefit from taking supplemental amino acids. Right? We get we get amino acids from the protein we eat in our diet. If you take like whey protein supplement, you get all the amino acids you need. Really, the only like benefit the real beneficial supplement or amino acid in like a BCAA supplement is the leucine, right? Because that's kind of what if you have a certain amount of that, it triggers muscle protein synthesis. Like that's the primary reason people take those. But you usually get enough of those just in your diet, so it doesn't really do much for most people. The rare exceptions are like if you've got a weight sport athlete who's like cutting and they're on like a very low calorie intake, and I'm trying to do like every possible thing to prevent muscle losses possible. Like maybe that'll be like the tenth thing we'll add in just as like an insurance policy. But for most people, they don't really do much. From a hydration standpoint, like what can we do to be better hydrated? One is making sure you're consistently consuming water, right? You're not like not drinking water four days before, and then it's the day you're like, oh, it's hot, I should probably drink some water. Like you're probably already behind the eight ball. So be consistent with it. Two, kind of follow the very basic rules of thumb of like probably drink, you know, about a hundred mil or a thousand mils, so about a liter of water an hour or two before you're gonna go compete, and then try to drink about 200 to 300 milliliters, so you know roughly half a bottle of bottled water every 20 minutes, right? You're probably gonna have to pee a lot, which isn't great, but like that's probably what you need to do, especially if it's hot out.

SPEAKER_06 56:08

Well, I'd rather go to the bathroom more than lose targets.

SPEAKER_01 56:12

Yeah. Now, a big thing recently has been like electrolyte packs, you know, sports drinks, things that like are supposed to hydrate you better. Um, and here's kind of what the science on that is your body absorbs water kind of along your whole gastrointestinal tract, right? From your like small intestine all the way through to your large intestine. When you consume, like, let's just say you have a glass of water, it's gonna take your body probably an hour, two hours to kind of absorb most of that water as it goes through your whole GI tract, right? Maybe a little bit longer, maybe four or five hours to absorb all of it. If you put in carbohydrates and electrolytes, so like things like glucose, sodium, potassium, and magnesium, more of that water gets absorbed in your upper GI tract. So you just absorb the water a little bit faster. Right. So if you took a water bottle and drank it, and you drank one with a bunch of like an electrolyte pack in it, you're gonna absorb about the same total amount of water. One will just be a lot faster.

SPEAKER_06 57:19

Interesting. Okay.

SPEAKER_01 57:20

Yeah. So if you're trying to work on like daily hydration, normal water is fine. But if you're out at a you know, a shooting event, it's 100 degrees out, it's 95% relative humidity, you know you're gonna be sweating, and it's gonna be really hard to replace that water quickly. That's when like electrolyte packs make the most sense.

SPEAKER_02 57:39

Yeah, I recently started using element uh I found to be the best, right? As far as like not having all the crap in it. And I I started taking one of those every morning before I shoot, just so I can you know hydrate quicker, I guess you could say. Um, but then I'll also try to you know hydrate days ahead of time too, you know, if I can if I can keep away from the bourbon long enough.

SPEAKER_01 58:03

Uh hey, bourbon's like what 60% water? Yeah, there you go. Perfect explosion. 40% boost, 60% water, a little carb in there. Yeah, maybe if you're uh going with the 100 proof, it's 50-50, but I don't I don't know.

SPEAKER_02 58:16

So you now you now you've got our sponsor to Conic Distilleries going, you know, given the cheer sign in the background.

SPEAKER_06 58:23

But yeah. All right. So the other question I have is GLPs have gotten really, really popular. I know that there's two currently available, one in third third part of the trials for gaining approval. The GLP3, I guess you're not allowed to say its name anymore.

SPEAKER_05 58:45

Yeah.

SPEAKER_06 58:46

But how would a person know? I mean, is it just how would a person know what GLP to pursue? Or if it was in their best interest, or you know, is it should they just be conventional dieting? Is a GLP right for somebody, or what one do they pursue? You know, I I see a lot of doctors give prescriptions for things very specifically, you know, metformin and all this different stuff when there was a lot of better options out there that if people would have got a little more educated in regards to it and simply asked, they'd have a better option.

SPEAKER_01 59:22

So I'll try to give you a crash course on these medications, kind of where they fit into the landscape and how they're kind of rolling out and how we should think about them. I actually worked on these medications in my postdoc, so I'm super familiar with like, you know, their structure, their biology, how they work. So these this class of medications, GLP1s, was originally developed for glucose control, right? So basically what they do at low doses, kind of the initial doses that they were studied, is they cause your insul your body to secrete more insulin than normal, right? So our bodies make this naturally when we consume food. So when you consume like a meal, your body secretes a small amount of GLP1, which tells your liver to produce, or your pancreas, excuse me, to produce a little bit more insulin. It also kind of helps the rest of your cells be more insulin sensitive. So it kind of has a few functions. But that was what it was originally developed to do, right? It was a diabetes medication for glucose management. Like metformin is a medication that helps with insulin sensitivity. It doesn't really cause your body to secrete more insulin. So there's a whole, there's the SGLT2s, which cause your kidneys to dump more glucose in the urine, so it lowers your blood sugar. So it's it was originally another tool to help with glucose control. Now, what they found in these early trials, because they were using this medication for lowering blood sugar to reduce cardiovascular complications, the patients in the arms with the higher doses were losing a pretty meaningful amount of weight. And so they did some additional research and realized if you give this medication in a high enough dose, it actually reaches your brain. And when it's in your brain, it kind of suppresses appetite, right? It functions in kind of the reward circuitry, the food circuitry of your brain, and it actually kind of blunts appetite. So they they looked at that and they started doing these trials with people with higher doses, and they realized this is really effective for basically just getting people to eat less, right? And we've had appetite suppressive drugs before, but these work way better than all of those other previous ones that have. And so now they're developing additional versions of these medications that have additional targets. So like GLP1s, like liriglutide, douloglutide, semaglutide, we're all just that single molecule, right? And now we have things like terzepatide, which targets the GLP1 receptor, it also targets another receptor. The GLP3s is still a GLP1, but it's got the same one that trzepatide has, but then it targets another one, another thing that helps lower glucose. So the way that these things work for people out who are not using it for glucose control, specifically for diabetes, is they're basically just appetite suppressive drugs. Right? They work very well at that, especially at higher doses. Whether it's right for you, I'm a big believer of we're all adults, we can make our own choices, right? Like if you really struggle with following a diet and you've tried it before and you just can't do it, these can be great tools. But there are some things that people need to be aware of, right? Is when you're on these medications, your normal brain function for wanting food is much lower. So what happens with most people is they just don't eat very much at all. They're not really exercising, and so a lot of the body weight that they lose comes from their lean body mass.

unknown 1:03:11

Right?

SPEAKER_01 1:03:11

So they lose a lot of muscle tissue, they lose a lot of bone tissue, et cetera. Now that's not unique to this medication, right? It's not the medication that's doing it. It's the fact that you're just eating such little food and you're not exercising, right? We've seen this in bariatric surgery trials where people eat 800 calories a day and don't exercise. We've seen this in the like very low calorie dieting literature where people don't eat much and don't exercise. So you need to be really cognizant of the fact that you're probably just not eating much. You're not eating very much protein. And if you're not exercising, a lot of this weight loss is going to come from your lean muscle tissue. So just be aware that that is one of the things to consider.

SPEAKER_06 1:03:51

So some of the data that I'm seeing that says that these GLPs are not muscle sparing, it's not necessarily the GLP. It's just the fact that we're just not eating enough to support it. Am I right? Yeah. Okay.

SPEAKER_01 1:04:02

Yeah. Because the average, the average reduction in calorie intake from people on these medications in the like second generation, so the like the ones that you see right now, is about 700 to 800 calories a day.

SPEAKER_02 1:04:18

So that's putting a pretty big yeah, that's putting you in an extreme deficit.

SPEAKER_01 1:04:22

Yeah, so that's a pretty large deficit, right? So you put somebody on that, an adult who's not exercising, a lot of that is going to come from your lean body mass. Like that's just normal, right? So my concern is as these drugs get more and more effective, like it's possible the calorie deficits are even larger, right? So people just these can be really great tools, right? Everybody can make their own choice whether they want to use them or not. Just be cognizant of like, hey, I can't really just take these and then not really track what I'm eating and not exercise, because that's going to happen, right? Like, you have to make sure you're getting at least enough calories that is not it's not so low. You're getting enough protein and you're exercising. And it doesn't have to be like if you just lift weights two, three days a week for 45 minutes to an hour and it's like relatively moderate intensity, you're probably gonna be okay. But you have to do something, right?

SPEAKER_02 1:05:19

Yeah. So let me let me ask you that how does uh hyblocemia and blood sugar levels play a part in this? And reason why I'm asking is we there's a very well known, I don't want to mention his name, but there's a very well-known shooter in our sport that's lost a ton on one of these GLP ones. Well, he was at a tournament and he just he's just not seeing targets well, blah, blah, blah, and he can't figure out what's going on. He gets in the side by side to go to the next station, and there's a bag of gummy bears there, and he ate a couple of them. All of a sudden, like light switch, like everything starts working again. So, next thing you know, he's eating gummy bears going around the course, and he's you know sugar loading. And uh he can see. Well again, he can shoot well again. So, how do these GLP ones affect that?

SPEAKER_01 1:06:06

Yeah, so they work by lowering your blood sugar, right? They cause your body to secrete more insulin, they cause it even more insulin sensitive, so your blood glucose is gonna drop, right? When that happens, obviously your cognitive function is impaired. So you know, he probably he probably had his blood sugar, it was probably in the 50s, 60s, 70s, wasn't feeling great, ate some gummy bears. It was like he had taken speed, he was like, Oh my god, my brain is working, I can actually see again. Yeah.

SPEAKER_02 1:06:38

That's basically from what my understanding, that's basically what happened. Yeah.

SPEAKER_01 1:06:42

Yeah.

SPEAKER_02 1:06:43

Interesting. Well, Doctor, you if if I'm saying this right, Trace, I think you told me you closed the doors on one business and you have a new business now. Do you want to tell us what that is and what what were you doing and what are you doing now?

SPEAKER_01 1:06:59

Yeah, so I'm still an owner. We have a direct-to-consumer nutrition coaching company. It's called Macro Zinc. I'm still an owner. I just have stepped out of the day-to-day. So people can get direct coaching there. So I'm right now I'm focused mostly on like my own private practice and consulting. So I do a lot of work with professional sports teams, college sports teams, individuals. I do a lot of like you know, biotech consulting. So probably the best way to get a hold of me is just you can look me up. I'm on most social medias. Trace has my email. I have a website that I just launched that has some courses on there if people are interested in kind of the the education side and some kind of tools. Like we talked about calorie deficits, maintenance, things like that. There's a free calculator on there that people can go and kind of it'll give them estimates of that. Oh, cool. You don't have to give me your email or anything. It's completely free. You can go use it and I'll get you guys that link as well. Yeah. But yeah, and so and if any of the listeners ever have questions, you guys will have my email. Feel free to send them my way. I'm happy to just kind of give people, you know, my thoughts on questions they have and interested to see kind of how your community takes this some of this information.

SPEAKER_02 1:08:11

Well, you know, I I do this for all my guests like you that have a ton more to give than than our hour here. I put your link or and or email down in the show description. So perfect. You know, if anybody's listening to this and they're driving along, they can it's there, right? That's at their reference, they can click on it and go from there. If you don't mind, I'll put that in there and yeah, that'd be great. I mean, I Trace, did you have anything real pressing? I mean, I've got a hundred more questions for the good doctor, but I don't want to keep him.

SPEAKER_06 1:08:38

We promised we wouldn't want to keep him too much. I I uh always enjoy talking to Brad. I always learn something from him, whether he knows it or not. I I seem to get a free education every time I talk to Brad, but that's great.

SPEAKER_01 1:08:51

That's that's what I'm in the business of.

SPEAKER_06 1:08:52

Yeah. But I think that this information could really improve people's shooting, and I think if they take the time to really put forth some of it, I think they're gonna see some results. And it's exciting. So I I really appreciate the time you spent with us today.

SPEAKER_01 1:09:10

So yes, thank you very much. Yeah, it was great to meet you, uh Jason, Trace. I'm sure I'll see you at the gym. And if you guys ever need anything else, I'm around. You know where to find me in person and on the internet.

SPEAKER_02 1:09:21

So well, I mean, if we get if we get a ton of listener questions, if you want, we'll get you back on down the road, you know.

SPEAKER_01 1:09:27

Yeah, you you bet. You just let me know when. That would be awesome.

SPEAKER_02 1:09:30

That'd be awesome.

SPEAKER_06 1:09:31

If you ever want to go shooting, Brad, just give me a call. Let me know. Bring it on. Yeah, let's do it. Bring your wife, maybe get her started.

SPEAKER_01 1:09:37

Or she's better than I am, man. I've always joked, I I better not make her mad because she'll hit me from a mile away.

SPEAKER_02 1:09:49

That's awesome. Well, thank you again, Dr. Brad. We appreciate your time, buddy, and uh we look forward to talking to you again soon. Yeah, take care, guys. Appreciate it.

SPEAKER_06 1:09:58

Thanks, Brad.

SPEAKER_02 1:09:59

The day. Oh my gosh, Tracy. I we could have made this a five-part episode. I mean, I had so many more questions for the doctor.

SPEAKER_06 1:10:12

We're definitely gonna have to have him back on.

SPEAKER_02 1:10:14

Yes, I can see it coming right now. And I hope I hope anybody that has questions gets a hold of us. You know, I mean, there's a link right down in the show description. You can send us an email. Of course, you go to our website, hit the contact button, and if you're on social media, you can send us a message there. But and if you can't get a hold of us, send it to Trace. Trace will probably collect the questions too. There you go, Tracy. I'm putting you to work. Absolutely. No, but if we get enough questions built up, we'll we'll have the good doctor back on. You heard him say he'd love to come back on.

SPEAKER_06 1:10:43

So well, there's definitely a lot more to learn from Brad.

SPEAKER_02 1:10:47

Yeah, oh my gosh, I'm telling you, man, I could have kept asking him questions all night long. And of course, you know, I'm a hot mess, so I need all kinds of work. I'm like a beat-up old 76 cutlass that somebody's put 400,000 miles on. I need all kinds of repairs.

SPEAKER_06 1:11:01

So new motor.

SPEAKER_02 1:11:03

Oh dude, a whole rebuild. So a whole restoration project. We have ran long, so I want to reiterate our message each and every week. Take someone new shooting, take them to a tournament. And you know, thank you very much to our sponsors. Listen, I know if you heard what the good doctor said about caffeine, you might pay attention to the new El Jefe drinks because I'm gonna tell you right now, instead of being loaded up with 300 plus milligrams of caffeine like most energy drinks are, these are only 125, which is a tick over, I think a strong cup of coffee is about 95 milligrams. So not too far out there. You need a little bit of pick me up before the tournament might be an option for you. Of course, thank you again. Kohler Arms, Fioki USA, Ranger, Trace. We're gonna get you in a set of those new hyper shots, man. Atlas Traps, my man Tracy, right here, loves his Atlas Traps. Rhino Chokes, Gun and Trophy Insurance, Taconic Distilleries, Score Chaser, Long Range, Midway USA, Odo Pro Technologies, LFA Energy, Bear Pelt, and Slick Products. Thank you all very, very much. Tracy, thank you for bringing the doctor to us. This has been great. I loved having him on. I hope our listeners enjoy that as much as I did.

SPEAKER_06 1:12:19

My pleasure, brother.

SPEAKER_02 1:12:20

Well, listen, like I said, we have ran on, so we are gonna go. Tracy, dude, I I think I might snag you for one more week. I got another bunch of hoodlums that are gonna come on here, and I think you might be the man to wrestle them up. And you know who I'm talking about, who those two are. Let me know. But yeah, I will. I'll get a hold of you. Thank you, everyone, and we can't wait to see y'all back here next week on the Dead Pear Podcast.

SPEAKER_03 1:12:46

We'll see you next time on the Dead Pear Podcast.

SPEAKER_00 1:12:50

The Dead Pear Podcast is brought to you by Color August, the mark of performance. It is fueled by Fiyoki USA. The Dead Pear theme song was written, arranged, and produced by Toby Tom Play. Special thanks to the following sponsors: Atlas Trapped, Ranger Performance Eyewear, Rhino Codes, Long Range LLC, Duncan Trophy and Sheriff, Techonic Distillery, Store Chases, and Clay Range Design Works.