Episode 416: Ebenezer Samuel Shares No-Nonsense Advice on Building Muscle, Burning Fat, and Healthy Eating for Life

Summary

Podcast Summary: Habits and Hustle Episode 416: Ebenezer Samuel Shares No-Nonsense Advice on Building Muscle, Burning Fat, and Healthy Eating for Life Release Date: January 17, 2025

In Episode 416 of Habits and Hustle, host Jennifer Cohen engages in a dynamic conversation with fitness expert Ebenezer Samuel. The episode delves deep into practical strategies for building muscle, burning fat, and maintaining a healthy diet for life. Throughout the discussion, Samuel provides no-nonsense advice, debunks common fitness myths, and emphasizes the importance of evidence-based practices in achieving long-term health and fitness goals.

1. Redefining Diet and Calorie Intake

The conversation kicks off with Samuel challenging conventional diet paradigms. He emphasizes that the quality of food and the amount consumed play more significant roles than the timing of meals.

Samuel (02:00): "It's not about what quote unquote diet you're following. It's about... what I said... the amount you eat."

Samuel argues that overeating hampers the body's ability to digest food efficiently, leading to stagnation and fat accumulation. He advocates for mindful eating habits that prioritize nutrient-dense foods over restrictive dieting.

2. Importance of Meal Timing and Digestion

Moving beyond calorie counting, Samuel discusses the significance of meal timing in optimizing digestion and metabolic health.

Samuel (02:30): "Having enough time to digest your food is really good for your system."

He highlights that irregular eating patterns can disrupt the digestive process, making it harder for the body to utilize nutrients effectively. Samuel suggests adopting a more structured eating schedule to enhance metabolic functions.

3. Intermittent Fasting and Caloric Balance

The dialogue transitions into the topic of intermittent fasting, with Samuel providing his perspective on its efficacy.

Samuel (03:06): "Intermittent fasting is part of where you get the whole calories in, calories out idea."

While acknowledging the popularity of intermittent fasting, Samuel cautions against oversimplifying caloric balance, emphasizing that it can become counterproductive if not approached thoughtfully.

4. Optimal Meal Composition for Muscle Building and Fat Loss

A significant portion of the episode is dedicated to outlining the ideal composition of meals to support muscle growth and fat reduction.

Samuel (03:54): "Have like four meals a day... aim for 20 grams of protein from a natural source... get something green on your plate... three to four ounces of a carb."

Samuel elaborates on balancing macronutrients—proteins, carbohydrates, and vegetables—to ensure comprehensive nutrition. He underscores the importance of variety in protein sources and green vegetables to boost fiber intake and overall health.

5. Debunking White vs. Brown Rice Myth

One of the most engaging segments involves a debate over the nutritional differences between white and brown rice. Samuel reveals surprising insights that challenge common perceptions.

Samuel (05:27): "The fiber content in brown rice is like minusculely higher... it's not markedly better."

He asserts that the perceived superiority of brown rice over white rice is largely overstated, noting that the fiber difference is minimal. Samuel encourages listeners to choose the type of rice that best fits their taste and lifestyle without overemphasizing minor nutritional variances.

6. Building Muscle as We Age

Addressing the challenges of muscle maintenance with age, Samuel offers actionable advice for older adults aiming to preserve muscle mass.

Samuel (08:25): "After 40, especially for men, sarcopenia becomes like a major issue."

He advocates for incorporating heavy lifting into workout routines, suggesting that even older individuals can safely engage in strength training to combat muscle loss. Samuel recommends aiming to deadlift one's body weight plus an additional 50 pounds, emphasizing the importance of proper form and gradual progression.

7. Debunking the 'Toning' Myth

Samuel challenges the ubiquitous fitness term "toning," clarifying its misconceptions and societal implications.

Samuel (11:10): "Toning is like the woman way... for guys, it's cut, rip, shred, build."

He explains that "toning" is a marketing term often used to appeal to women, whereas men are encouraged to "cut, rip, shred." Samuel stresses that muscle definition results from building muscle and reducing fat, not from any special "toning" exercises.

8. The Impact of Marketing and Misinformation in Fitness

The discussion culminates in a critique of the fitness industry's reliance on marketing jargon and the proliferation of unqualified fitness experts on social media.

Samuel (12:30): "It's so much kind of like marketing and spin... it gets confusing for people."

He warns listeners about the dangers of "analysis paralysis" caused by conflicting information and emphasizes the need for trusted, evidence-based guidance in fitness and nutrition.

Concluding Insights

Ebenezer Samuel wraps up the episode by reiterating the importance of focusing on foundational health principles over trendy fitness fads. His pragmatic approach encourages listeners to adopt sustainable habits that promote long-term well-being.

Key Takeaways:

• Prioritize the quality and quantity of food over restrictive diets and strict meal timings.
• Incorporate a balanced intake of proteins, carbohydrates, and vegetables in each meal.
• Do not overvalue minor nutritional differences, such as those between white and brown rice.
• Engage in strength training, including heavy lifting, to maintain muscle mass as you age.
• Be critical of fitness marketing terms like "toning" and seek evidence-based information.
• Rely on trusted experts to navigate the overwhelming amount of fitness and nutrition information available.

This episode serves as a valuable resource for individuals seeking straightforward, effective strategies for building muscle, burning fat, and achieving lasting health without falling prey to industry myths and marketing gimmicks.

Transcript

[A]

Hi guys, it's Tony Robbins. You're listening to Habits and Hustle.

[B]

Crush it. Hey friends. You're listening to Fitness Friday on the Habits and Hustle podcast where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up.

[C]

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[B]

It's not about what quote unquote diet you're following. It's about again, what I said. And that's why if I were sitting where you were and you were interviewing me, I would say that it does make a difference about the amount you eat. Yeah, not so much. And what you eat is what I would say. Not exactly. Not, not necessarily the time you're eating it and all that other stuff that goes with it.

[A]

Yeah, like all of the time you're eating it has like I, I think bodybuilders do. Bodybuilders do multiple meals. Right?

[B]

What I'm saying the time, like if you don't eat until noon.

[A]

Oh yeah.

[B]

Or whatever. I'm saying that I think the more that, that those are also based on your body can't break down food like. Exactly. We overeat and therefore we're stuck with all this food in us because we're not, we're not digesting it because we're eating so much of it. So like having enough time to digest your food is really good for your system.

[A]

Yeah. It's interesting because to, to bring the conversation full Circle, that's like intermittent fasting is part of where you get the whole calories and calories, that idea, because it's like, oh, I'm gonna take my calorie, I'm gonna take all my calories in like two to, in like two meals spaced in whatever it is. Four hours, right?

[B]

Yeah, four. I think eight's the beginning. I think eight for beginners.

[A]

Yeah.

[B]

Or most people.

[A]

Yeah, I, I, I think, I believe it. I believe it's eight. You're, but, but, but, but that, and so that gets reduced to 3 calories in, I think, I think calories in, calories out was a very me. It's like a well meaning idea. And it was basically the way people are telling you to eat is so complicated. So it's like, let's just reduce it to this. But then, but then we get so reductive with it that it kind of, it becomes counterproductive in its own way.

[B]

How about, like, what's the best, how about, how about this? What's the best way to eat? If we want to build muscle and lose fat and just, you know, feel better and look better, what would be in your opinion?

[A]

How? I, I would say, I would say you want to have like, like four meals a day, right? And each meal you want to aim for 20 grams of protein, okay. Which is, and try to get this from a natural source. Make sure you get something green on your plate, right? And then get, you know, three to four ounces of a carb. And if you do that, right, you, and, and then you want to have, you want to ideally have some kind of water on the side. And if you do that, not some kind of water.

[B]

I had this water, blk water, blk water.

[A]

But blk and blk water is actually perfect, right? So I think you want to, I think if you do that, it checks a lot of boxes. Um, and then, and then, and again, there's variety in there, right? Because your 20 grams of protein can be eggs or chicken or fish, right? And your, your green vegetable can be something different every time. You're checking a lot of boxes in terms of getting fiber in your system, which is really good. You're checking a lot of boxes with, with the protein which your body needs.

[B]

We're not eating enough fiber though, as a society, as a, as a. So. And how do we, I mean, we should up that for sure.

[A]

Yeah. I think it's interesting because I think we've come, I think we've come a long way in the fiber conversation. Just. And it's funny because I love white rice, which is. I. I can't.

[B]

I know. I've seen you had. You've had it like five times since we've been here.

[A]

I mean, to be fair, I don't know if they have. They probably have brown rice. I probably could ask for it. I've kind of enjoyed just getting away from brown rice. But I think, by the way, white.

[B]

Rice supposed to be better than brown rice. Did you know that?

[A]

I haven't heard this. Oh, this is.

[B]

It's a. It's a new. It's a. You should Google it. You should do a story on it. I heard that there's a whole myth about brown rice versus white rice. I don't remember what the myth exactly is. If I would, I can Google it right now and talk to you. But I. I had someone on here recently who taught, who told me about this, and it's pretty amazing, actually. I'm going to. I'm going to Google it. White rice versus brown rice. I was a brown rice person, too.

[A]

I've heard. I've heard. I have heard the thing that brown rice is overrated compared to. To white rice. Like, it's not markedly better.

[B]

It's not marketably better. It's not.

[A]

Yeah. White rice tastes so much better too. I'm also Asian, so I'm kind of like.

[B]

I know. Well, I was gonna say, I mean, you're. You're naturally gonna probably live to 177 because of just all the rice you're eating. But hold on. Brown rice versus white rice. Okay. If you look at the. If you look at the breakdown, it's actually the fiber content in brown rice is like minusculely higher. But, yeah, it's basically a little bit higher. Like between 1 gram and 2 grams more fiber. And then I'm not finding it properly right now. I'm gonna. I'm gonna look it up and then get back to you on that. But from what I heard, it's not that much different. White rice is. See, again, there's another. I think what happens is something gets traction and then everyone just follows the. You know, follows that. And this can be happening right now with the. I heard something about white rice, and now I'm following that whole thing. So don't take my word for it. I think I. I could have sworn I heard someone mention that to me, and I. And they were like a do. They were a leading nutritionist. So I'll try to find that information.

[A]

So. So that. But that's. That's, again, why I'm big into like. It's like if. It's like if you. If you kind of loosely follow. If everybody loosely followed what I'm saying. Right. They're covered. But choose your own carb. Don't let. Don't let. Don't let the Internet choose it for you. Right?

[B]

Yeah.

[A]

Choose your own. Choose your own mixed vegetable.

[B]

Like a sweet potato versus a white pot.

[A]

It's like, it's like.

[B]

Like a russet potato.

[A]

Yeah. It's like, at a high level, if you're, like, planning to try out for.

[B]

Like, you know, or like a competition or something.

[A]

Exactly. But then that matters.

[B]

Right. So for the average person who wants to, like, look a little bit more lean and healthy and fit, have white rice or brown rice, it's not going to make. It's so nominally different. It's not. It doesn't make a difference. Okay, let's talk about aging and muscle. Like, keeping. How do we do this and do it? Well, because we do break down more muscle as we age. So how do we.

[A]

So, so. And that. That's interesting because the. The older we get, the more precise we have to get with all. With all this stuff, like, the healthier we have to eat and. Yeah. I mean, so isn't building muscle when we're older? Like, I believe after 40, especially for men, sarcopenia becomes like a major issue. I think the two things. The two things we want to do, or there are three things we want to do first off, and this is kind of one of those things we're told by kind of modern fitness, is you've got to do the kind of big exercises. Right. You have to lift heavy. Okay. And older people should definitely try to lift heavy. I think every human on the planet should work up to being able to deadlift their body weight plus at least 50 pounds. And that's not unattainable. Right. And you have to take your time to work up there. So I think older. Older people shouldn't be afraid to lift heavy. They should do that at least twice a week.

[B]

When you say heavy, though. Right. Like, the other. The fear is that especially as you get older, like, you're gonna put your. Put your back out or you're gonna hurt. You're gonna injure yourself for, like, injury. Injury prevention.

[A]

Yeah.

[B]

So you're saying that shouldn't be something that we focus on.

[A]

Yeah, I think, I think two things. One, I think for a lot of.

[B]

Do challenging stuff.

[A]

Yeah. Yeah. It's mainly like, challenge yourself again, working up to that heavy part. Working at Working up to, say, your body weight plus 50 pounds and deadlift. You might want a trainer for that, right? You want somebody around who can kind of help you master your form or you want to, like, watch like a clinic. I'll give on the deadlift online to do in like three weeks. Right. But I just, I just think, don't be afraid of, of heavier weights. Right? And you. And the key is, like, is the rep scheme, right? Is like, it's. It's like you learn, you learn with lighter weights how to, how to kind of get your form down, but then you, You've got like, at some point you want to challenge yourself, right? And you're going to keep the reps low. You're going to do like one or two reps, and that's fine. I think a lot of people get caught up in, again, more work, right? So it's like, oh, I'm going to do sets of like 12 and 15 reps. I'm going to tone, you know, except toning really doesn't. Is kind of. Toning doesn't really exist. Right. And it's like, again, don't talk about that.

[B]

I think people don't realize. You and I may think that, but most people don't realize that. So why don't you talk about that whole toning myth?

[A]

Is that.

[B]

That's a myth?

[A]

Yeah. I honestly don't even. I barely even know what the word means. Right. It's not, it's not. It's. It's funny because when you read women's magazines. Do women's magazines say it? I don't read.

[B]

That's all they say is like, you know, tone your, you know, upper body, toning your arms. The word tone or toning is like, synonymous with, you know, abs. You know what I mean? Like, it's a very common word.

[A]

It's interesting because we, because we literally. I'm actually trying to think back to the last time I used it in my men's health. I've been in men's health for four and a half years now. And the answer is never like.

[B]

Yeah, because women use the word, Tony. I don't think men ever use the word toning.

[A]

Yeah, I think it, it's. It's almost like I feel like it got caught up in, in, in societal kind of. Because of, because of that whole. Oh, well, well, we can't say. We can't say build muscle to women, right? And we can't. And, and bulking freaks them out, right? So here we're going to get them Lifting weights because it's going to tone them. Whatever. I don't, I, I, I honestly don' it means like.

[B]

Yeah, not like, kind of like it's like again, the opposite of flabby would be toned. I guess. I don't know. These are all like, this is exactly my point and that's why I wanted to talk to you and have you on is because I think so much of, of everything is all marketing and branding and it not, it's not necessarily accurate or true.

[A]

Yeah.

[B]

It's just what we've like been conditioned to think because we see it and hear about it all the time and especially with social media and every ding dong now on social media is a fitness expert, which is a problem.

[A]

Yeah.

[B]

Because most people are getting paid for everything that they're doing or, or they have no clue what they're doing. So either option's terrible. So having someone who's a trusted resource like you, who actually takes it super seriously and like learns about this constantly is I think a really important, important thing to, to talk about because yeah, you get like, you get like analysis paralysis on an overwhelmed at all the different information that's out there.

[A]

Yeah. And I, I think that is what, that is. What? Yeah, you're right. It is so much kind of like marketing and, and spin and it get, it gets confusing for people. That's why I'm confused.

[B]

And that's what I do for a living practically. You know what I mean? I don't even know anymore. I'm like, I'm like, I don't know, maybe that, maybe I'm like the brown rice, white race thing. I'm even confused because I'm like, okay, well I mean this trusted resource told me and then I look and now I can't find it. But then I'm sure if I, I don't have the time right this second. But you, if you dig around long enough for anything, you can back up that, that, that resource. Right?

[A]

Yeah, exactly. Yeah. Because the Internet, the Internet is a, is a treasure trove of confirmation bias, which is really.

[B]

Exactly. Exactly.

[A]

Yeah, it's toning. Toning is, but I think toning is like, toning is like the woman way. And don't take that the wrong way, but it's kind of.

[B]

Get off my podcast. I'm just joking.

[A]

I mean it sounds like it's another women's magazine, so.

[B]

It is.

[A]

It's basically because I feel like we, I feel like guys try to like cut, rip, shred. It's basically the equivalent to that.

[B]

It is cut, ripped. Okay. So for guys, it's cut, rip, shred, build.

[A]

Yeah.

[B]

Women, it's tone.

[A]

What else?

[B]

Chisel, maybe.

[A]

It's mostly just tone, isn't it?

[B]

Tone?

[A]

Yeah.

[B]

Tone or burn? Yeah, it's a big one.

[A]

Yeah. Yeah.

[B]

We like burn, fat, tone your midsection.

[A]

Yeah. So they're like. It's like. Yeah. And. Yeah. The guy terms, if you will, are just edgier versions. Yeah. But it's. Yeah.

[B]

But the men's magazines do have way better workouts that are more effective. I will say that. That's why, you know, I have you here today, because the truth of the matter is I do know enough to know that lift. Women are kind of like, kind of shown and taught to be lifting lightweight, very lightweight, and they actually. Or no weight, and they believe that's actually going to get them to their goal when the truth of the matter is you do need to lift heavy and heavier and challenge yourself because that's how you get results.