Hello, ladies and gents Roberts. Hike ski tow Savage.com today.
I've got special repeat guests. Brian grin on the line, I had
Brian on, probably about two years ago now.
He's been building his brand his business.
His, his whole demographic all around the topic of intermittent
fasting. So we Dove deep into fasting
both intermittent, fasting, and extended fasting.
Some of the things that he's seen unfold in the space since
he's been putting out, content around that subject matter some
of the common questions and pitfalls he's faced with his
clients and just some kind of You know, I honestly just tips
and tricks towards improving your intermittent fasting
protocol, so we don't fall into that.
So, if you have any interest in intermittent fasting, definitely
get this one. Listen and see what you can
learn. Without further Ado, sit back,
relax and enjoy the podcast with Brian And we are live.
Brian, how are you brother? I'm great.
How are you? I'm doing wonderful myself, man.
I was just on your podcast and this is, we're doing like, a
back-to-back recording Marathon here.
The last time you and I had been L podcast was by, about two
years ago now, right? Yeah, I haven't, I didn't check
exactly when it was, but yeah, back when I first First started?
Yeah. I mean, I how many episodes do
you have of your podcast? I believe I've got like four
hundred and fifteen or something crazy like that.
Yeah, so you're way ahead of me. I think I'm on like 94 right
now. So quite a bit though man.
I was reading something on the podcast statistics and it said
something to the effect of of the vast majority of the podcast
on Apple, you know, podcast the majority of them have fewer than
Suds really, which is kind of crazy like, people starting
podcast on a lot of people sticking with podcast, so the
fact that you've got almost triple digits is impressive.
Yeah, you know, I think that happens with a lot of things in
life, right? We start them and then we never
really complete them and I keep going with it.
Well, I must say, man, since we spoke last, I checked out your
website, I checked that just your brand and looks like
everything is much more clean crisp, and just professional
looking. Not that it wasn't when you very
first started, but as you've been in the space longer, you've
got everything polished much better.
So, keep rocking and rolling, man.
Appreciate it. Yeah, we did a little revamp on
the website and, and yeah, just try to keep it, you know, I just
try to keep things clean and simple for people.
You know, totally totally. So with you, you know, haven't
been to space as long as you have.
Now, you're kind of, you know, Forte, so to speak.
I guess would be the whole intermittent fasting realm,
correct? Yeah, definitely.
I've I've been in that Niche for a while and, and continually be
in that Niche. I mean, granted, you know
there's other things that I work with people on, but but it is
based around. Yeah, intermittent fasting and
just helping people and guide them through that.
So we sure we touched on this quite a bit on our first episode
2 years ago, whatever it is now. But what for the people that
didn't hear that episode, what was the main Driving factor for
you to kind of go towards the intermittent fasting route.
You know lower carb route just kind of go about meal frequency
with a reduction in meal frequency as the kind of like
the solution so to speak. Yeah, well I think what really
got me started down, that route is a client of mine actually was
I was helping her, you know, with her weight training and
this is back when I was training out of a studio and she was
pre-diabetic and you know we was having a tough time getting
results and so she actually just did a lot of research.
I actually had her on my podcast.
Read us feedback is so she's on my podcast and she was a great
interview and Yeah, she did a ton of research on fasting, and
this was probably six seven years ago and started to get
great results from it. She did some long extended fast
and things like that, but mixed it up.
And I was just amazed at the results that she got and I
thought to myself. Wow, this is just amazing.
Like, I don't know that much about fast even though it is
sort of a simple thing, right? You're either eating, you're
not. So we all do some type of
fasting but I only knew it through my Asia's obligations
and holidays. So I started getting into it and
learning about it and I was like, wow, this is great.
Like I was getting to the point where well now I'm 41 I was you
know, mid-30s where I, you know, I was, you know, getting good
results for myself but not quite where I wanted to be and where I
was when I was in my 20s. And so I was like I you know,
I'm going to start getting it a little bit of fasting and see if
I can get some better results may be my absolute show a bit
better and you know, maybe I'll have better.
Composition. And I noticed the same thing for
me and I was like you know, I want to start helping others do
this. So that's sort of prompted me to
come out with, you know, like a journal which has been out for a
few years now that helps guide people in the fasting and also
course as well. That I came up with to help
individuals and then maybe other coaches learn about fasting and
get some type of like certification around that as
well. So it really was a client that
sort of enlighten me about fast. And that's sort of how I came
came down. This road, nice, nice.
And are you doing more just intermittent fasting and regular
basis. Are you implementing a lot of
extended fasting on occasion as well?
Yeah, I mean, I don't do a ton of extended fast I like to do
maybe a few times a year, two to three day fast.
Maybe you have never. I think the most I've done is
like a three day I think for me, just for the way my body is I
have to be a little bit Mindful and careful around.
Sting and I think is a good message for anyone.
I'm you know, I don't have a lot of body fat on me as it is.
I'm very blessed. I have some decent jeans and
I've, you know, just been healthy for quite a while and so
I, you know, I don't want to get into a ton of extended fasts,
but I do on a daily basis, you know, do you know, I've changed
it up but, you know, I do anywhere from 16 18, or maybe 20
our fasts and then I have a smaller reading window and
usually have one to two meals within that window.
Catch him, catch him. Yeah, I'm curious, man, the
whole concept of fasting has gained a lot of traction, kind
of, in tandem with, you know, keto low carb carnivore from a
mechanistic standpoint. Do you feel like the the main
benefits of fasting come predominately from just?
The overall reduction in total calories?
Or is there something happening on a deeper level?
That's not explained just through overall caloric
reduction. Yeah, yeah, it's probably a cow.
Combination of that, I think obviously eating less frequent
and eating, you know, I think when you get into fasting, maybe
even prompt you to eat better Foods.
Some people think they're going to overeat, but you'll find that
you cannot eat as much when when you sit down for meals and you
start to really get in tune with your hunger, your hunger
hormones, and what true? You know, satiety is.
So I think it's like a combination of things.
Yes, maybe, you know, I've never really been one the count
calories and I really don't use that with my clients.
I try to just, you know, you hear this terminal app.
I try to just eat intuitively and I think when you're abstain
from something for, you know, hours on end, and it might seem
like a lot, but after a while it's really good, becomes not
that big of a deal. Then you sort of become in tune
with your hunger hormones and and yes, I think that fastened
goes Way Beyond just, you know, maybe bringing down your calorie
count. It also, you know, obviously a
lot of Counter regulatory hormones, get affected, and even
things like growth hormone and Insulin, you know, it's positive
affect on obviously reducing your insulin levels throughout
the day and and can even have an increase in growth hormones and
things like that that you know really in the long run, make a
big difference. Yeah, it's interesting because
there's a lot of naysayers out there in the fitness space that
say. Okay, look, the only reason
fasting is good is because it has a an overall effect On
reducing calories. And that's like the only driving
factor, which I totally get that standpoint.
And there's a lot of people that are over consuming calories, so
reducing that can have a lot of positive effects obviously.
But true, I feel like, I mean, just looking at our digestive
tract, for instance, like I don't think humans are designed
to just be grazers that are constantly feeding themselves
throughout the day. You don't, we don't have that
longer seeking, we don't have the type of digestive tract that
like a, you know, a ruminant animal would For instance, plus,
you know, just anecdotally when I'm eating, like I can totally
control for calories. And consume 3000 calories in
fewer meals or 3,000 calories throughout the day in multiple
smaller meals. And I feel exponentially better
with fewer meals consumed less frequently because it's just
less taxing on my digestive tract.
I feel like my energy is more even Keel.
I'm not having the constant, you know, spikes and falls and blood
sugar. Even if I'm not consuming And
rates. So I think from just an overall
performance standpoint, feel much more optimally with fewer
meals throughout the day. Yeah, no doubt about that.
I mean, we talked about this on your podcast, but yeah, I mean,
I like to push my meals towards the end of the day and do all
my, you know, my brain tasks in the morning and the mid day.
And you know as the day goes on is when I is went out, you know,
start eating and I just find that it's a lot easier.
I also think it'll help Help a little bit with sleep as well,
you know, because, you know, I know you're obviously very low
carb. I'm pretty low carb as well but
if I do have some carbs, I like to have them Ford's the end of
my day, not too far, right? You don't want to eat too close
to bedtime, but I also think that might even help with sleep
a little bit as well, from a psychological standpoint.
I think, you know, humans we have to look at things from a
psychological standpoint whenever it comes to, you know,
what's the best most Optimal Health approach because We're
not like you can't just lock us in a room and features a certain
thing and expect it to be sustainable like our mentality
towards the foods that we consume have a pretty big impact
on what is or is not sustainable long-term force.
And I feel like if you, you know, go through the day with
this intermittent fasting approach and you only, when you
go about today, knowing that you're only going to have a few
sittings in, which you can consume food that does wonders
from like a, you know, okay, I do Have to think about food or
they approach because you don't have to like, you know, that you
get a certain feeling when do you eat during that feeding
window and then outside of that window, your mind is freed up to
focus on other things, that matter, more than the food, you
put on your plate. So I think like from a
productivity standpoint all of that improves, whereas, if you
go throughout the day, just like constantly thinking about food,
constantly grabbing, you know, food, wherever it's available to
you and just becomes more of a habitual thing.
Not only is that going to likely lead to an And unwarranted
increase in overall calories. You're probably also not going
to be as productive from from, you know, just productive
productivity standpoint. Because you going to be thinking
about food more often and you're not able to focus on the things
that hand. Yeah, I totally agree.
I mean I think it's like, you know keeping it simple is so
important especially when it comes to just you know, getting
fit and healthy and and maybe trying to change the way you
look or feel and you know there's what's more simple than
are either. Eating your in a Fed state or
you're not. And I think that's why I think I
love fasting as well. And and, and also with with my
clients is, you know, we create these windows that work with
their schedule. Again, there's not a perfect
window, my only rule of thumb would be is don't eat too close
to when you get up. Don't we try going to get up
because you're going to get a spike in cortisol, right?
When you get up and you want to let your body wake up, and then,
and then, at the end of the day, you don't.
To eat too close to bed because obviously don't want to mess
with digestion and and maybe get things like GERD and things like
that. That could come up.
If you eat too close to bedtime. Yeah, that's good.
Good tangible. Rules of thumb.
There, what are some of the roadblocks are obstacles that
people that you work with tend to have when they try to adopt
an intermittent fasting approach?
Yeah, I think some of the roadblocks are if if they're if
they haven't been eating that. Well in the first place, it can
just make it more difficult to do the fasting because they're
so relying on carbs. And, and when they're really
relying on carbs, they're just hungry more often.
And so, you know, I think it, you got to find that blend
between changing, what you're eating and cleaning that up a
long. With implementing some type of
fasting. And when I say, type some type
of fasting. This could be simply pushing
back breakfast an hour. And it doesn't have to be a
20-hour fast than throughout the day, right?
So I think it's, I think to overcome these roadblocks.
I think if you start slow, and just get small wins, and one of
those small wins, could be pushing back breakfast.
Another one could be maybe instead of in the morning for
breakfast, having a piece of toast with jelly, maybe having
an egg or two or three and and just doing those small little
Replacements and and then, you know, you start to realize that,
you know, you can go longer periods of time without eating
and they they just, it's like a marriage they go hand-in-hand.
Yeah, I think, you know, I've got people a few people in my
life that are pre-diabetic and they're just so train to reach
for you, like a piece of fruit or some type of, you know,
higher. Aladdin meal but they'll
oftentimes are rarely ever pair it with a protein Source or a
fan Source. I feel like if you simply pair
everything, every time you eat something have at least a
protein source and you know, ideally a fan Source in there as
well. It's going to help, you know,
mitigate the, the likelihood of you constantly reaching for
something else, in a very short period of time.
Yeah, I completely agree a meal combining definitely.
You know, if you talk about like, how Foods affect your
blood Blood sugar and you know, glycemic index and glycemic load
and things like that, you know, just one example would be like
sushi, right? Well, you know the the protein
in sushi, you know, in the fish they just we're going to have
minimal effect on your insulin and blood sugar levels and the
rice will have obviously more of an effect and then you also have
seaweed in there. Wow.
So you as well, so you combine those all together and actually
Sue. She's not a bad option.
It's probably moderate on the I see make index chart where if
you just had one of those if you just had rice on its own you'd
get a much larger Spike. And so I think yet if you just
learn to add in a quality protein to your meal it can go a
long way and it can help blunt a huge rise in insulin.
Yeah, totally. The only caveat I have to that
is all occasionally all frequently do a fat fast I guess
so to speak in the morning I'll have like a coffee With heavy
cream. But I won't have any protein in
that technically is not a true fast because there are calories
obviously in the heavy cream. So I'll do like a fat fast
throughout the morning hours, but that doesn't really seem to,
you know, have an impact on my blood sugar levels or my ability
to just focus and kind of hone in on one task at hand, not at
all. Actually think coffee is a
great. I want to say like tool to use
it. I think it's something you don't
want to over consume. I'm not a big coffee caffeine
guy but I do have it actually I'm staring at one right now.
But I prepared, but I don't feel like I need to have it.
I think if you know, but, but I do agree.
I think, especially someone starting out, I mean, it's such
a great thing to sort of subside, those hunger, maybe
those hunger cues that you're going to get throughout the day
or if you feel like snacking, you know have an unsweetened tea
or black coffee. Yeah, it's not.
Maybe, maybe there's probably minimal cat or calories in there
and obviously if you want to put a little bit of cream of fat
cream in there as well, that I would say you, like you said,
it's Going to technically break your fast.
But you know what? If you're doing fasting because
you want to, you know, lose weight, have more energy, change
your body composition. Then there's nothing wrong with
having a little bit of coffee with a little bit of cream or
butter to help. Sort of write out those hunger
pains. Yeah, totally agree.
I feel like, you know with with regard to like the cephalic
phase of insulin response on which your body starts, you
know, up regulating insulin production, you see a spike in
blood glucose The things that just simply initiate, the
process of digestion, like, chewing gum for instance, I, you
know, chew gum, like it was going out of style.
I said, I'm going to want to climb in a caloric deficit.
I would chew gum just to kind of give myself something to stay
busy with. And I would ride only go through
four packs of gum and a, I would like into two or three pieces at
a time. Take that out, put two or three
more pieces in and I feel like that, I mean the calories and up
in that and just the the increase in hunger.
I feel like is Amplified from that because you're, you're
constantly sending those signals to your brain in your body.
That hey, we're about to eat. We're about to eat something
sweet too much less. Yeah, we never get anything
other than the gum and I feel like once I remove that from the
equation and basically gave up gum entirely, I didn't, I wasn't
plagued by that. So following page has been some
response and my, My overall satiety actually improved.
Yeah, that's a good point. And actually I'm curious your
opinion or attitude because you're seeing so much on the
marketplace. Now where everything is
sweetened with stevia and I don't know like even like what
was it I got from element the rebels company where, you know,
they're stevia extract in there. For his his salt is salt is
electrolyte mix and he does have one without nothing in it, which
I would prefer. But, you know, you talk about,
you know, some type of a clean fast or even Having like a clean
drink throughout, you know, I would say you're much better off
having like a plain black coffee or a plain tea, then having
something even, it has a little bit of a sweetener in it.
Like, you talked about with the gum at your go, sort of get the
cephalic insulin response and it can cause more hunger and get
you wanting to just eat more. Yeah, yeah, I think, you know,
removing that like, anytime I have something with stevia in
it, I'll have that with a meal, like, I'll pay it with him, you
know. So it's not really, it's still
pretty much, you're not really affecting my Lasting window.
Now I'll do a little bit of a caveat there with regard to like
the electrolyte patterns of sometimes have those just
randomly throughout the day, if I'm low on electrolytes and
those are sweetened with stevia, but a lot of these zero calorie
sweeteners. Like, erythritol societal value
loss. Those are having a much more
adverse effect that I feel. I feel like Steve Ian monkford
or probably while they're both sweet.
I fight. Those are probably the crime
better options where as you know, I Cal U lows, for
instance, that that messes up, everybody's get What about a
thrall? What if everything is saying?
Right? I feel like that is in every cuz
I always look for different drinks.
My wife's not like, a big water drinker.
So, like every I'm Tanya and I've researched, like, literally
90% of the drinks, I find that aren't like, water have that as
a sweetener or as a, you know, like, you know, it's like a
sugar alcohol is it's not really necessary.
I shouldn't say it's. Not a sugar alcohol.
It's just a sweetener, right? Yeah.
I'm not a fan of erythritol, honestly, either it messes with
my gut. I mean, Doesn't mess with
everybody's again but right. Like I don't have any adverse
effects whatsoever from Stevia and monk fruit.
Any time I throw in erythritol oralia Lowe's, or Xylitol, or
any that stuff, I start to notice more digestive upset.
So I'd try and steer clear of those personally and some people
can handle him, you know, fine. But I'm not a fan of those, by
any means. Yeah.
What you think about the fasting bar?
I saw this accompany their with the fasting bar.
Oh gosh, I mean, well, you know, it's just it's just a marketing
thing, right? I mean, it's just a way to sell
product. I feel like that one.
I remember looking at it at one point, but like, you know, I
like for example, like I'm pretty stingy when it comes to
bars and stuff. I don't really like, eating them
anymore. I used to, I remember I used to
back in the day have like time bars quite a bit and Ours are
bad, I'd say. I mean, obviously the when
you're if you're looking for a bar, obviously the less
ingredients the better, right? And then the ingredients you can
actually pronounce and always look for what's that first
ingredient? You know, I'm sure like, you
know, with your keto bricks I think your, first ingredient is
the protein that you have in it. Right.
I'm not gonna butter is the the main thing cacao butter?
Okay? Yeah.
And so Anyways. Yeah, I know, you know, there's
tons of different, you know, like you would say in the keto
space, there's a lot of junk out there and and you just got to
keep an eye out or yeah. I mean, I don't want to talk bad
about any company and their sweeteners and their, their
their marketing. I mean, I wish the best for all
companies, however, I have a problem with people that try to
play on people's ignorance and there's a lot of companies that
are trying to do that. I mean, when you've got a
company that suggesting that their bar, Is in line with
fasting and doesn't have any effect on the body.
It's basically a negligible effect.
That's just, that's just not true, no matter which way you
cut it in and that's just dishonors marketing.
And I feel like with the popular in the momentum that
intermittent fasting extended fasting and fasting General has
gained, I mean, the benefits you're getting from that or not
going to be that if you're eating a bar.
So yeah, I don't I don't quite get that right.
Like what? What is a fasting bar, right?
I mean I can understand, you know, for example, like the kind
Bar says, it says, on the label and it has to be, I think, you
know, has to be tested this way. But it says, low glycemic index.
I respect that. I like that.
I rather see bath and someone come out with something says, a
fasting a borrow. What does that mean?
I don't know. Yeah, it's a good question.
Yeah. But I think fasting from
Macedonia sustainability standpoint is is great.
I feel like it's empowering. I feel like if you are not
tracking your calories, Tracking your Macros, and you're trying
to leverage more of an intuitive approach to your nutrition.
Simply condensing, you're feeding Windows, a great way to
do that because if I'm, if I'm only eating in a, you know, four
to eight hour window, I could probably eat a lot more in that
sitting but throughout the course of a day.
My overall caloric intake is probably going to be much more,
you know, throttled back than it would be if I was just gorging
myself throughout the entire day.
So I feel like people that are never never going to track
macros that are never going to track calories.
They don't want to be that involved with in a Attrition
then simply reducing their overall feeding window is a
great way and ideally, having it all come from good quality
sources when they do, eat is a great way to kind of just hedge
their bets so to speak and make sure they don't go off on a
tangent. Yeah, yeah.
I completely agree. I mean yeah, it just like I said
earlier, I just think the Simplicity in the flexibility of
it goes a long way because we're all busy and we all have things
going on and you know, I just, you know, you talk about
productivity like, you know, not having Worried about eating
breakfast and rushing out the door.
Because I would say, most people don't give enough time to
actually have a meal in the beginning of the day, that's
worthwhile they get up and they rush and they have to maybe get
their kids ready for school and then, you know, I just actually
had a talk with a climbing, you know, walking their dog, get
their kids, ready for school, and then they're off to work and
you know, nothing Health. He's probably going to come from
that meal. I feel like, you know, the
dinners, if anything goes our can be a little more.
More pre-programmed and, you know, sitting down and you know,
planned out as opposed to you know I would say most people
aren't having a good breakfast happen and the way the you know,
convenience stores and foods are marketed most of the things that
are marketed for breakfast times and breakfast, meals, are the
lowest and quality. I mean, you've, there's just so
much misinformation out there with Our to the most important
meal of the day in jump-starting your day and up regulating your
metabolism with a healthy balanced breakfast and all the
misinformation out there that people are just constantly
inundated with. And there's not really a whole
lot of really good. Grab-and-go options for
breakfast meal that's higher in protein or quality offense than
it is in processed carbohydrates.
So I would love to see that kind of move.
Move the needle in the other direction there.
Yeah. No, I agree.
And there's not a ton out there. I mean maybe one option, if you
really want to have something to start your day is like a
hard-boiled egg. Yeah, you can make that the
night before. It's easy can store it in your
fridge, for a long time for, you know, a decent amount of time.
And, you know, you're getting quality protein and fat from
that, that might be a good option.
If you're in a hurry, totally totally.
What do you think about? You know, you said you did very
few extended faster at the day more.
So intermittent fasting, there's In a big push right now,
maintenance a big push, but there's been a lot of people
that are are doing these extended.
Fasts on a pretty regular basis for weight loss, fat loss.
And I feel like that's kind of had a, you know, a net negative
effect overall, because it's kind of wound up resulting in
people just chronically under eating down, regulating their
metabolism to the point where they need to reverse diet.
But oftentimes don't and they just constantly, you know, are
living on this. Hi of doing an extended fast
drive through an extended fast. Have you seen a lot of that in
your clientele? Well, I haven't seen it my
client out, because we don't, I don't really do a lot of
extended pet fast with them, you know, I would just say with
extended fasts that I think there's a time and a place for
them. I think everyone at some point.
I think it's a good idea to do because it's like, when you,
when you, you know, there's a lot of people out there that
don't have the option of having food all the time and it's, you
know, I think it's just a good thing for your mindset and for
to, for you to really Appreciate the fact that you can always
have a meal and have you no food on your plate anytime you want.
So I think it's like from a mindset standpoint and even if
you just do like a, you know, 24-hour fast for you go one
night or you know, or you know one night or two nights without
food, I think can go a long way. I mean yes it can lead to it
could probably lead to some eating disorders and things like
this out. I would hope you know, anyone
doing them, you know? I would do them in the, you
know, for the right reasons, but I do think it makes sense to do
on every once in awhile and that could be twice a year, you know,
doesn't that you're, you know, once a quarter I try to do one
you know, maybe two three times a year.
I'll do like a two or three day fast and I always just learned
something new about myself and about food and about how I don't
necessarily. You know, you can go periods of
time and be completely fine and and it just makes you appreciate
the times. When you Do have it up all that
food and I know you do a lot of reading into stoicism and things
like that. And and I think that, you know,
abstaining from something whether its food or sex or
whatever it is you can you can learn the most about yourself.
Yeah. Totally agree with that.
I feel like from a from a psychological standpoint there's
a lot to be gained from you know just simply exercising
discipline and sacrifice and going without this period of
abundance. So I 100% Think there is value
to be added there. I don't think people should
automatically look to Extended fast as their solution for
weight loss. The only time I ever really do
excited fast as when I'm in a, an overall caloric Surplus
because I feel like it gives my digestive system, a break from
just constantly eating at a surplus.
I don't ever recommend doing extended fast while in a deficit
because it's just too many stressors on the body at the
same time. But yeah, I think, you know,
from a psychological standpoint, the benefits that come from, you
know, Going without food, it makes you.
It makes your appreciation for food and flavors and textures
and and just perspective on having food to begin with
heightened, for sure. Yeah, and you know you can talk
about a tapa gee, you know, like a cell cleanse.
You know, you always hear these detox these cleanse.
I think the whole, I think it's calmed a little bit and I don't
know why we're in your area but like, you know, I don't know.
There was a while especially like Chicago, where this like
juice cleanse I was like, there was companies popping up and
these were like brick, and mortar companies that were just
opening up just for just to supply.
These juice cleanse for people actually notice that in
California, there's there was quite a bit of that and I'm not
like I wouldn't say I'm like totally opposed to it.
I mean, you know, when you're juicing something, you're taking
a lot of the nutrients and fiber and things out of it.
But again, if you have a standard American diet and you
want sort of a jumpstart If you want to do a through 3 day juice
cleanse, I would say that, you know, that's not necessarily a
bad thing. But like you said, it's not the,
it should be the end-all and just like doing a three day fast
that should be the end all. But if you're looking for like a
little bit of likes all cleansing and things like that,
doing a two or three day fast. And that's, you know, app.
This is probably for someone who's, who's done some
intermittent fasting, or ready? Who's experienced and knows
their body, then it's a great time.
Maybe do that. Yeah, totally agree.
I mean, I've only done, you know, a handful of extended
fast, the longest. I've gone, I believe is five and
a half days and I kind of probably broke all the rules in
the time. Like, I'd trained every day
which they say, you're not supposed to train when you do an
extended fast, but I actually enjoyed it, like I was hitting
pilar's throughout. That whole really, I was gonna,
I was consuming electrolytes and staying hydrated throughout that
whole time and I would consume a like a bouillon Cube kind of as
As a like a broth or a soup but there's not really any calories
in that is mostly just for the sodium, but it kind of had that
a taste to it, so that made it a little bit more sustainable for
me to go that long. But but I felt really good.
I mean, my mental acuity, had about three days in was just
freaking on cloud nine. I was super super sharp.
I was able to string together a sentence more efficiently than I
ever am. And I feel like there's
definitely a benefit for my mental cognition standpoint with
those extended. Fast.
But again you would never want to over use that tool to the
point where it's having a negative effect on your
metabolic rate and hormones and overall caloric consumption.
Right? I completely agree.
I think where you can run into a problem and this is the one
thing I don't understand is, I don't know if you've heard a pro
Lon, it's a company that it's like a fasting company, dr.
Walter Longos company. I believe and it has done is
they've done a lot of positive things.
I just was confused because it's like comes with.
It's like a fasting formula for like individuals, but you're
getting like it's like you getting a Amount of food during
that time period. I think it's under a certain
amount of calories, but I guess what I my point is that I think
that you can have a maybe wreck your metabolism more if you're
just eating little things and thinking that sort of like
fasting, you know what I'm saying?
Like it's you get the hormonal, the good, hormonal Effects by
actually abstaining all together as opposed to just eating a
little because then your body's thinking that your body's going
into a Fed State and it's taking that it's going to be getting
more and more food when you're just having, like, 50 cal here
and there, I almost think you're either better off doing.
Straight clean fast. Yeah, I think that is, you know,
one of the, the big reasons that the protein sparing modified
fast, P SM, F communities have kind of gained some traction
because there's been some research that Believe come out
of that study that you know, if you're consuming adequate
protein for the day but hardly any carbohydrates or dietary fat
you're able to kind of shunt some of the adverse effects from
just a pure fasting standpoint and I'm sure there's probably
given takes to both Both in the Spectrum, like you're probably
getting some benefit from, you know, in certain areas by having
zero calories and you're probably benefiting in certain
areas by having ample protein. But nothing else was probably
some give-and-take with both of that but I think the overall
goal should be the main point of you know deciding decision here.
Like if you're trying to do a fast from a weight-loss
standpoint and you're trying to do a protein sparing modified
fast as a way to basically reduce The damage from a muscle,
wasting standpoint, that may be better than doing a pure fast,
but that's still kind of like the better of two evils like I
would never recommend either option if body recomposition is
to go because there are certainly more optimal ways of
doing that than simply massive unsustainable, crash diet, and
caloric restriction. And I think people are doing a
fast from a psychological standpoint, then it's probably
better to do it in the absence of food than it is to just have
those small bursts of calories. Yeah, I would agree.
I mean yeah exactly. I think when you're when you're
getting in a fast and you sort of want to have your goal in
mind, you know I would say most people like you mentioned are
probably doing them for the change.
Your body composition or you know, lose some, you know,
visceral fat and and then there are certain other people who are
maybe doing it more for the mental side, or for the top
veggie side, but whatever the goal is in mind.
Yeah, you can go about it, a few different ways.
But if you're doing it for a tapa G, you're probably best off
just doing a water fast. Right?
I mean, I think, but there has been I think there has been some
studies showing that maybe you know, even some black coffee
doesn't affect that, but if you're just doing them just for
weight loss and things like that, I would say that if you
want to have a little bit of black coffee or unsweetened tea,
then you're fine with that and and that will help you sort of
get through those hunger times and and you know, make it so
that you can You know, meet those fasting goals.
Yeah, totally totally. There's going to be a yin and a
Yang so to speak. Like if you're going to have a
period of fasting, you need to also have a period of feeding
and I forgot that that's super important.
Like, if you're going to go several days without eating,
then you to make sure that your average caloric intake, for the
week is still in a very healthy range and that's going to be
harder to do the longer you go without eating.
So, making sure that when you do return to a Fed State, you're
not just simply Under consuming at that point either, which has
been, you know, one of my frustrations with people
advocating these Ultra ultra low caloric recommendations because
people just are simply not eating optimally to be able to
fuel their body and all the bodily functions they had
throughout the day. So I think, you know, that being
healthy is, is kind of involved. You know, it's not like the
super simple black-and-white thing, but you have to fuel the
body appropriate. I feel like there's this massive
negative connotation with the word.
Add calories and and honestly, just eating in general, there's,
there's some people have viewed that as negative things, they do
these crazy fast. But then they, they don't, they
don't feel fuel, they don't feel like their body is, is just
simply underfed. So Associated the word calories,
and consuming and consumption. And eating with simply fueling
your body, appropriately is a positive, you know, symbolism
there. Yeah.
Yeah, it's all about really. It is all about balance.
Yeah. If you're going to do fasting it
and I think when you do fasting and then you and then you are
going to have your meals, I think you're you're going to
become like we talked about a little bit, maybe more intuitive
is to what you're eating and you want to have a high satiating
meal because you know that your next meal might not be for
another 20 hours or whatever it is if you're just doing like a
20 hour fast and a four-hour eating window, And you want to
make sure that you're having nutrient-dense Foods, you know,
knows the tale eating things like that.
Yeah, totally, totally agree. I feel like, you know,
regardless of the nature following regardless of them
fasting, or feeding window that you're operating in trying to
optimize your nutrition for the most nutrient-dense, Wholesome
foods, you can is always going to be time, well, spent for
sure. Yeah.
What do you got in store for you, man?
What's next in the pipeline? You've revamp, your website,
you've you've upped the game. You get almost 100 episodes of
podcast in the in the in the works.
Now what is what's on the horizon?
What's catch you excited? Yeah, I mean I have I revamped.
I have a 21-day challenge a time that it's going to be coming out
soon that I revamped and it's comes with like daily videos for
myself. So I would say a more polished
challenge coming up that's going to be coming out and you know
those are for people who Want to just get started and need some
guidance and it's, you know, videos from me every day.
So that's in the pipeline and what also.
And then I just have and I've said on my podcast a few times,
I have a fat burner blueprint program.
That is a six-month program and that's just working one-on-one
with me and we just pretty much hit the ground running and, you
know, we find your Baseline and we go from there and we do
things. Like you know, activity upgrade,
we get you sleeping, right, Stress Management nutrition meal
timing. So, that's pretty much the,
like, a holistic way of looking at everything.
Not just one thing, and yeah, so that's my fat burner blueprint.
That's pretty new. I've been working with clients
over the last three, to four months with that.
And that's a six-month program with weekly calls and things
like that. So those are the main things
just trying to keep it simple, you know, those are the main
things I have. Um, on my pipeline nice man.
Nice. Why things?
You know, taking a holistic approach to all of it, then you
can't really, you know, partition a certain aspect of
your health out of the equation and try and do that in a way
that also looking at the big picture, because it all kind of
works in tandem with one another.
Yeah, I know it's so true and I think I've just learned this
more and more because I used to just be, you know, used to just
train people write like a head of a studio, which was, you
know, it's fun. And, you know, obviously, you're
putting on muscle, which is important.
But the more you just spend time with people and just talk, like,
yeah, like, I just had a call this morning and we talked about
a punch of them step, but then, you know, at the end we talked
about sleep and he's, you know, he has trouble sleeping and
sleep apnea, and things like that, so they all go hand in
hand. And, and so yeah, it's
definitely like a puzzle. And you just want to make sure
that you're, you're getting like these wins in each in each
category. Because, you know, it's all
about just moving towards the ultimate.
The goal of just feeling better. Absolutely man.
Little little way to move the needle forward in some form or
fashion every single day. That mean the compounding effect
of that over time is, is hard to beat.
People just need to, like, stick with it long enough to get the
see, at least a fraction of the benefit that comes with getting
things dialed in the once, you see that benefit, it's like, you
just become addicted to the whole process.
You get excited about, improving your sleep, and improving your
training and improving your diet.
It just doesn't happen overnight.
No, I completely agree. I mean that's why I got this
port last program put together, you know, it was six months.
I was like, you know, and in six months, you know, in the scheme
of things is that not that long, but I would have other programs
that were two, three, four months.
But, you know, it really, it takes time and I think the best
programs are the ones that you have to be patient with and you
have to like, you know, get those small wins and, you know,
you don't put on whatever let's say you don't put on 15. 30
pounds in one year, right? This happens over time, a few
pounds a year. So to get back to where you want
to be, it's going to, it's going to take time as well, so you
just got to be. I think being patient is really
important. Kind of percent man.
Patience is a virtue. My wife tells me that all the
time. Oh, Brian, I love what you
doing, man, I'm excited for what you got coming up, where can
people follow you? And just watch the journey
unfold? Yeah.
I mean, best places. My new revamped website.
Brian green.com. And on there, I'm putting up all
my podcast as well, which you're going to be on there soon and
that's you know they get lean be clean podcast so they can hear
all the content. I I do initially.
When I first saw the podcast, we did one, I did one a week and I
and then I moved it to to week, one of them's like a micro one.
We're just, I'd talk about it a little topic for 5-10 minutes,
and then the other one is, Views with you know, people like
yourself and things like that. So I think people like that
Rhythm it's been good for me and hopefully just get a lot of good
content out there for people. Yeah, man, definitely and it's
gry in for the last thing there. Yeah.
Yeah exactly Brian grin, gr.
Lion. Yeah, perfect.
Well, I'll be sure to link out to that.
So makes it easy for people to find you keep in touch man.
If there's ever anything that I could do for you.
Just let me know. Awesome robber with this is fun
doing a double first time. I've done two back-to-back
podcast interviews, you know one with you and on mine and what
now mine you're so good stuff. Heck.
Yeah, man will keep killing it to keep putting out the content
and keep in touch Brian. All right, Robert.
Have a great day. Thank you.
Bye.