What is going on, everyone? Welcome to another episode of the fit, healthy, and most of all, happy podcast. I'm your coaching host, Josh, here with his co-host and co-coach, KG, and I'm in the house. Today we're coming at you, just clear-cut, you know, dropping 10 fitness myths that you probably believe, you know, at least a couple of these. So this might blow your world and we're going to take it a level deeper.

We're not just going to say them.

We're going to explain them and explain why people believe them. Some of them might have a shred of truth in there. So, you know, definitely be sure to listen. I think you'll be surprised by a few of these. And we're just so excited to jump into it. So I think there's no better one than for me to start with.

Then carbs after dinner will make you gain weight or carbs after 7 p.m. or 8 p.m. whatever it may be. You know, it's very common that carbs get demonized and I've spoken about this before. And, you know, it kind of seems like, you know, it's easier for marketing to kind of pick one or the other to really make kind of the evil nutrient, whether it be

carbs, you know, carbs is more so the recent one. Fats was like early 2000s, you know, and they kind of just like to alternate back and forth. And now, you know, people like, oh, high fat's so good, keto, I need more fat. You know, it's so interesting though how people like to just find one thing to find the problem. But, you know, to take it a step back, if you look at the nutritional, you know, pyramid of importance, first thing you need to focus on is your caloric intake overall. You know, if you're concerned about your nutrients and the specific nutrients, but you don't even have an idea of what your calories are, you're going about it all wrong. That is not the problem. You know, the number one factor for change is going to be your total intake. Then will be your protein consumption. Then the tertiary factor will be carbon fat intake. And even though it's third, it doesn't mean it's ultra, ultra important. And you know, for most people, 99% of people, it won't really affect them much. The exception is if one nutrient causes you to feel worse, if you're very sedentary and you don't need a ton of food, you know, do you need to be having a ton of carbs? Probably not, but some people do. Some people feel better, really high carb and low fat. And you know what I encourage is you try different things, see what feels the best. But most importantly, not to spend too, too much time on

this. Total caloric consumption is most important than protein. Carves and fats are pretty interchangeable.

If you like one more than the other and it makes you feel good, lean into it. You can have it whenever you

want and, you know, having it later at night is not just going to inherently be a problem. Your body

digest and burns it all pretty much just the same. And people like to kind of try to find exceptions to this rule. But, you know, I find by really looking at it from a simple, a simple metric, that's how you'll see the best results. Yeah. And like the only reason that I'll cut off eating and, you know, not even just carbs, but just eating in general a little bit is just because you don't want to eat too close to bed because it will affect your sleep um so that's one

thing to consider but people used to think that you know your metabolism just stops while you sleep

but you are constantly burning calories no matter what so this has been debunked many times and

hopefully uh you guys can understand why after all of that. And that brings us into number

two, which is going to be more of a training myth. If you don't feel sore, you didn't work hard

enough. And I've heard this hundreds and hundreds of times over. Hey, you know, I'm not feeling

sore. I don't think it's working or like people thinking like, oh, I feel more sore than ever.

And, you know, just like that means it's all working and everything's coming together.

So we can monitor progress in five to 20 different ways before soreness.

I just think a lot of times, you know, literally if you do one small different exercise, that will lead you to feeling sore.

But that doesn't mean you're actually making progress, right?

If you do something like a chest fly or stiff lake deadlift, because of that stretching

motion, that's going to leave you feeling sore. So I really highly encourage you to avoid

looking at just soreness as like an indicator of whether you were, you've worked hard or not.

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