1 00:00:00,100 --> 00:00:03,000 Hello, ladies and gents Roberts. Hike ski tow Savage.com today. 2 00:00:03,000 --> 00:00:06,100 I've got special repeat guests. Brian grin on the line, I had 3 00:00:06,100 --> 00:00:08,300 Brian on, probably about two years ago now. 4 00:00:08,500 --> 00:00:10,600 He's been building his brand his business. 5 00:00:10,600 --> 00:00:14,000 His, his whole demographic all around the topic of intermittent 6 00:00:14,000 --> 00:00:17,500 fasting. So we Dove deep into fasting 7 00:00:17,800 --> 00:00:19,800 both intermittent, fasting, and extended fasting. 8 00:00:19,800 --> 00:00:23,100 Some of the things that he's seen unfold in the space since 9 00:00:23,100 --> 00:00:25,700 he's been putting out, content around that subject matter some 10 00:00:25,700 --> 00:00:28,100 of the common questions and pitfalls he's faced with his 11 00:00:28,100 --> 00:00:31,100 clients and just some kind of You know, I honestly just tips 12 00:00:31,100 --> 00:00:34,200 and tricks towards improving your intermittent fasting 13 00:00:34,200 --> 00:00:36,900 protocol, so we don't fall into that. 14 00:00:36,900 --> 00:00:39,100 So, if you have any interest in intermittent fasting, definitely 15 00:00:39,100 --> 00:00:41,200 get this one. Listen and see what you can 16 00:00:41,200 --> 00:00:43,000 learn. Without further Ado, sit back, 17 00:00:43,000 --> 00:00:56,100 relax and enjoy the podcast with Brian And we are live. 18 00:00:56,100 --> 00:00:58,500 Brian, how are you brother? I'm great. 19 00:00:58,500 --> 00:01:01,100 How are you? I'm doing wonderful myself, man. 20 00:01:01,100 --> 00:01:03,900 I was just on your podcast and this is, we're doing like, a 21 00:01:03,900 --> 00:01:06,600 back-to-back recording Marathon here. 22 00:01:06,600 --> 00:01:10,500 The last time you and I had been L podcast was by, about two 23 00:01:10,500 --> 00:01:13,900 years ago now, right? Yeah, I haven't, I didn't check 24 00:01:13,900 --> 00:01:17,600 exactly when it was, but yeah, back when I first First started? 25 00:01:17,600 --> 00:01:19,800 Yeah. I mean, I how many episodes do 26 00:01:19,800 --> 00:01:23,300 you have of your podcast? I believe I've got like four 27 00:01:23,300 --> 00:01:26,000 hundred and fifteen or something crazy like that. 28 00:01:26,300 --> 00:01:29,500 Yeah, so you're way ahead of me. I think I'm on like 94 right 29 00:01:29,500 --> 00:01:31,100 now. So quite a bit though man. 30 00:01:31,100 --> 00:01:35,200 I was reading something on the podcast statistics and it said 31 00:01:35,200 --> 00:01:38,900 something to the effect of of the vast majority of the podcast 32 00:01:39,000 --> 00:01:46,200 on Apple, you know, podcast the majority of them have fewer than 33 00:01:46,600 --> 00:01:50,100 Suds really, which is kind of crazy like, people starting 34 00:01:50,100 --> 00:01:53,000 podcast on a lot of people sticking with podcast, so the 35 00:01:53,000 --> 00:01:55,800 fact that you've got almost triple digits is impressive. 36 00:01:56,700 --> 00:01:59,200 Yeah, you know, I think that happens with a lot of things in 37 00:01:59,200 --> 00:02:01,100 life, right? We start them and then we never 38 00:02:01,100 --> 00:02:04,900 really complete them and I keep going with it. 39 00:02:05,300 --> 00:02:09,100 Well, I must say, man, since we spoke last, I checked out your 40 00:02:09,100 --> 00:02:11,700 website, I checked that just your brand and looks like 41 00:02:11,700 --> 00:02:15,400 everything is much more clean crisp, and just professional 42 00:02:15,400 --> 00:02:18,000 looking. Not that it wasn't when you very 43 00:02:18,000 --> 00:02:20,900 first started, but as you've been in the space longer, you've 44 00:02:20,900 --> 00:02:22,500 got everything polished much better. 45 00:02:22,500 --> 00:02:24,000 So, keep rocking and rolling, man. 46 00:02:24,700 --> 00:02:26,600 Appreciate it. Yeah, we did a little revamp on 47 00:02:26,600 --> 00:02:31,000 the website and, and yeah, just try to keep it, you know, I just 48 00:02:31,000 --> 00:02:33,100 try to keep things clean and simple for people. 49 00:02:33,100 --> 00:02:37,200 You know, totally totally. So with you, you know, haven't 50 00:02:37,200 --> 00:02:38,300 been to space as long as you have. 51 00:02:38,300 --> 00:02:42,000 Now, you're kind of, you know, Forte, so to speak. 52 00:02:42,000 --> 00:02:45,500 I guess would be the whole intermittent fasting realm, 53 00:02:45,500 --> 00:02:48,600 correct? Yeah, definitely. 54 00:02:48,600 --> 00:02:53,800 I've I've been in that Niche for a while and, and continually be 55 00:02:54,000 --> 00:02:56,100 in that Niche. I mean, granted, you know 56 00:02:56,100 --> 00:03:01,100 there's other things that I work with people on, but but it is 57 00:03:01,600 --> 00:03:04,100 based around. Yeah, intermittent fasting and 58 00:03:04,100 --> 00:03:07,000 just helping people and guide them through that. 59 00:03:07,500 --> 00:03:10,900 So we sure we touched on this quite a bit on our first episode 60 00:03:11,400 --> 00:03:14,300 2 years ago, whatever it is now. But what for the people that 61 00:03:14,600 --> 00:03:18,700 didn't hear that episode, what was the main Driving factor for 62 00:03:18,700 --> 00:03:21,300 you to kind of go towards the intermittent fasting route. 63 00:03:22,300 --> 00:03:26,500 You know lower carb route just kind of go about meal frequency 64 00:03:26,500 --> 00:03:28,500 with a reduction in meal frequency as the kind of like 65 00:03:28,500 --> 00:03:33,400 the solution so to speak. Yeah, well I think what really 66 00:03:33,400 --> 00:03:39,200 got me started down, that route is a client of mine actually was 67 00:03:39,700 --> 00:03:42,600 I was helping her, you know, with her weight training and 68 00:03:43,300 --> 00:03:47,200 this is back when I was training out of a studio and she was 69 00:03:47,200 --> 00:03:51,400 pre-diabetic and you know we was having a tough time getting 70 00:03:51,400 --> 00:03:54,600 results and so she actually just did a lot of research. 71 00:03:54,600 --> 00:03:56,400 I actually had her on my podcast. 72 00:03:56,500 --> 00:04:00,000 Read us feedback is so she's on my podcast and she was a great 73 00:04:00,000 --> 00:04:05,400 interview and Yeah, she did a ton of research on fasting, and 74 00:04:05,400 --> 00:04:09,400 this was probably six seven years ago and started to get 75 00:04:09,400 --> 00:04:13,000 great results from it. She did some long extended fast 76 00:04:13,000 --> 00:04:14,800 and things like that, but mixed it up. 77 00:04:14,800 --> 00:04:19,000 And I was just amazed at the results that she got and I 78 00:04:19,000 --> 00:04:20,899 thought to myself. Wow, this is just amazing. 79 00:04:20,899 --> 00:04:23,600 Like, I don't know that much about fast even though it is 80 00:04:23,600 --> 00:04:26,400 sort of a simple thing, right? You're either eating, you're 81 00:04:26,400 --> 00:04:28,300 not. So we all do some type of 82 00:04:28,300 --> 00:04:33,700 fasting but I only knew it through my Asia's obligations 83 00:04:34,500 --> 00:04:37,700 and holidays. So I started getting into it and 84 00:04:37,700 --> 00:04:40,000 learning about it and I was like, wow, this is great. 85 00:04:40,000 --> 00:04:43,700 Like I was getting to the point where well now I'm 41 I was you 86 00:04:43,700 --> 00:04:47,800 know, mid-30s where I, you know, I was, you know, getting good 87 00:04:47,800 --> 00:04:50,800 results for myself but not quite where I wanted to be and where I 88 00:04:50,800 --> 00:04:53,900 was when I was in my 20s. And so I was like I you know, 89 00:04:53,900 --> 00:04:56,100 I'm going to start getting it a little bit of fasting and see if 90 00:04:56,100 --> 00:04:58,500 I can get some better results may be my absolute show a bit 91 00:04:58,500 --> 00:05:00,700 better and you know, maybe I'll have better. 92 00:05:01,500 --> 00:05:04,000 Composition. And I noticed the same thing for 93 00:05:04,000 --> 00:05:07,500 me and I was like you know, I want to start helping others do 94 00:05:07,500 --> 00:05:10,500 this. So that's sort of prompted me to 95 00:05:10,500 --> 00:05:13,600 come out with, you know, like a journal which has been out for a 96 00:05:13,608 --> 00:05:17,600 few years now that helps guide people in the fasting and also 97 00:05:17,600 --> 00:05:20,500 course as well. That I came up with to help 98 00:05:20,900 --> 00:05:24,300 individuals and then maybe other coaches learn about fasting and 99 00:05:24,500 --> 00:05:26,800 get some type of like certification around that as 100 00:05:26,800 --> 00:05:29,800 well. So it really was a client that 101 00:05:29,800 --> 00:05:32,900 sort of enlighten me about fast. And that's sort of how I came 102 00:05:32,900 --> 00:05:35,300 came down. This road, nice, nice. 103 00:05:35,300 --> 00:05:38,600 And are you doing more just intermittent fasting and regular 104 00:05:38,600 --> 00:05:40,500 basis. Are you implementing a lot of 105 00:05:40,508 --> 00:05:42,300 extended fasting on occasion as well? 106 00:05:43,400 --> 00:05:46,500 Yeah, I mean, I don't do a ton of extended fast I like to do 107 00:05:46,500 --> 00:05:50,100 maybe a few times a year, two to three day fast. 108 00:05:50,800 --> 00:05:53,000 Maybe you have never. I think the most I've done is 109 00:05:53,000 --> 00:05:58,200 like a three day I think for me, just for the way my body is I 110 00:05:58,207 --> 00:06:01,200 have to be a little bit Mindful and careful around. 111 00:06:01,500 --> 00:06:03,600 Sting and I think is a good message for anyone. 112 00:06:04,100 --> 00:06:07,200 I'm you know, I don't have a lot of body fat on me as it is. 113 00:06:07,200 --> 00:06:10,100 I'm very blessed. I have some decent jeans and 114 00:06:10,100 --> 00:06:14,500 I've, you know, just been healthy for quite a while and so 115 00:06:14,500 --> 00:06:18,500 I, you know, I don't want to get into a ton of extended fasts, 116 00:06:18,500 --> 00:06:22,800 but I do on a daily basis, you know, do you know, I've changed 117 00:06:22,800 --> 00:06:26,100 it up but, you know, I do anywhere from 16 18, or maybe 20 118 00:06:26,100 --> 00:06:28,800 our fasts and then I have a smaller reading window and 119 00:06:28,800 --> 00:06:31,200 usually have one to two meals within that window. 120 00:06:31,600 --> 00:06:34,800 Catch him, catch him. Yeah, I'm curious, man, the 121 00:06:34,800 --> 00:06:37,700 whole concept of fasting has gained a lot of traction, kind 122 00:06:37,700 --> 00:06:41,400 of, in tandem with, you know, keto low carb carnivore from a 123 00:06:41,400 --> 00:06:45,500 mechanistic standpoint. Do you feel like the the main 124 00:06:45,500 --> 00:06:49,100 benefits of fasting come predominately from just? 125 00:06:49,100 --> 00:06:51,100 The overall reduction in total calories? 126 00:06:51,400 --> 00:06:54,200 Or is there something happening on a deeper level? 127 00:06:55,000 --> 00:06:58,000 That's not explained just through overall caloric 128 00:06:58,000 --> 00:07:01,300 reduction. Yeah, yeah, it's probably a cow. 129 00:07:01,500 --> 00:07:06,300 Combination of that, I think obviously eating less frequent 130 00:07:06,500 --> 00:07:10,900 and eating, you know, I think when you get into fasting, maybe 131 00:07:10,900 --> 00:07:12,500 even prompt you to eat better Foods. 132 00:07:13,100 --> 00:07:16,800 Some people think they're going to overeat, but you'll find that 133 00:07:16,800 --> 00:07:21,000 you cannot eat as much when when you sit down for meals and you 134 00:07:21,000 --> 00:07:24,100 start to really get in tune with your hunger, your hunger 135 00:07:24,100 --> 00:07:26,900 hormones, and what true? You know, satiety is. 136 00:07:27,700 --> 00:07:30,300 So I think it's like a combination of things. 137 00:07:30,300 --> 00:07:32,800 Yes, maybe, you know, I've never really been one the count 138 00:07:32,800 --> 00:07:35,200 calories and I really don't use that with my clients. 139 00:07:35,200 --> 00:07:37,000 I try to just, you know, you hear this terminal app. 140 00:07:37,000 --> 00:07:40,700 I try to just eat intuitively and I think when you're abstain 141 00:07:40,700 --> 00:07:44,900 from something for, you know, hours on end, and it might seem 142 00:07:44,900 --> 00:07:47,600 like a lot, but after a while it's really good, becomes not 143 00:07:47,600 --> 00:07:50,000 that big of a deal. Then you sort of become in tune 144 00:07:50,000 --> 00:07:53,400 with your hunger hormones and and yes, I think that fastened 145 00:07:53,400 --> 00:07:57,000 goes Way Beyond just, you know, maybe bringing down your calorie 146 00:07:57,000 --> 00:07:59,100 count. It also, you know, obviously a 147 00:07:59,100 --> 00:08:03,400 lot of Counter regulatory hormones, get affected, and even 148 00:08:03,400 --> 00:08:08,000 things like growth hormone and Insulin, you know, it's positive 149 00:08:08,000 --> 00:08:10,400 affect on obviously reducing your insulin levels throughout 150 00:08:10,400 --> 00:08:13,500 the day and and can even have an increase in growth hormones and 151 00:08:13,500 --> 00:08:18,600 things like that that you know really in the long run, make a 152 00:08:18,600 --> 00:08:21,100 big difference. Yeah, it's interesting because 153 00:08:21,100 --> 00:08:25,500 there's a lot of naysayers out there in the fitness space that 154 00:08:25,500 --> 00:08:26,700 say. Okay, look, the only reason 155 00:08:26,700 --> 00:08:30,700 fasting is good is because it has a an overall effect On 156 00:08:31,000 --> 00:08:33,799 reducing calories. And that's like the only driving 157 00:08:33,799 --> 00:08:36,299 factor, which I totally get that standpoint. 158 00:08:36,299 --> 00:08:38,700 And there's a lot of people that are over consuming calories, so 159 00:08:38,700 --> 00:08:41,900 reducing that can have a lot of positive effects obviously. 160 00:08:42,299 --> 00:08:45,300 But true, I feel like, I mean, just looking at our digestive 161 00:08:45,300 --> 00:08:47,800 tract, for instance, like I don't think humans are designed 162 00:08:47,800 --> 00:08:51,500 to just be grazers that are constantly feeding themselves 163 00:08:51,500 --> 00:08:54,000 throughout the day. You don't, we don't have that 164 00:08:54,500 --> 00:08:57,300 longer seeking, we don't have the type of digestive tract that 165 00:08:57,300 --> 00:09:01,700 like a, you know, a ruminant animal would For instance, plus, 166 00:09:01,700 --> 00:09:05,200 you know, just anecdotally when I'm eating, like I can totally 167 00:09:05,400 --> 00:09:08,900 control for calories. And consume 3000 calories in 168 00:09:09,000 --> 00:09:12,000 fewer meals or 3,000 calories throughout the day in multiple 169 00:09:12,000 --> 00:09:15,900 smaller meals. And I feel exponentially better 170 00:09:16,300 --> 00:09:20,700 with fewer meals consumed less frequently because it's just 171 00:09:20,700 --> 00:09:22,500 less taxing on my digestive tract. 172 00:09:22,500 --> 00:09:24,400 I feel like my energy is more even Keel. 173 00:09:24,400 --> 00:09:27,900 I'm not having the constant, you know, spikes and falls and blood 174 00:09:27,900 --> 00:09:30,300 sugar. Even if I'm not consuming And 175 00:09:30,300 --> 00:09:33,300 rates. So I think from just an overall 176 00:09:33,300 --> 00:09:37,100 performance standpoint, feel much more optimally with fewer 177 00:09:37,100 --> 00:09:40,500 meals throughout the day. Yeah, no doubt about that. 178 00:09:40,500 --> 00:09:44,500 I mean, we talked about this on your podcast, but yeah, I mean, 179 00:09:44,500 --> 00:09:48,300 I like to push my meals towards the end of the day and do all 180 00:09:48,300 --> 00:09:51,900 my, you know, my brain tasks in the morning and the mid day. 181 00:09:51,900 --> 00:09:56,500 And you know as the day goes on is when I is went out, you know, 182 00:09:56,500 --> 00:09:59,200 start eating and I just find that it's a lot easier. 183 00:09:59,200 --> 00:10:01,800 I also think it'll help Help a little bit with sleep as well, 184 00:10:01,800 --> 00:10:05,700 you know, because, you know, I know you're obviously very low 185 00:10:05,700 --> 00:10:08,000 carb. I'm pretty low carb as well but 186 00:10:08,000 --> 00:10:11,000 if I do have some carbs, I like to have them Ford's the end of 187 00:10:11,000 --> 00:10:13,700 my day, not too far, right? You don't want to eat too close 188 00:10:13,700 --> 00:10:17,300 to bedtime, but I also think that might even help with sleep 189 00:10:17,300 --> 00:10:20,900 a little bit as well, from a psychological standpoint. 190 00:10:20,900 --> 00:10:24,400 I think, you know, humans we have to look at things from a 191 00:10:24,400 --> 00:10:26,800 psychological standpoint whenever it comes to, you know, 192 00:10:26,800 --> 00:10:30,900 what's the best most Optimal Health approach because We're 193 00:10:30,900 --> 00:10:34,100 not like you can't just lock us in a room and features a certain 194 00:10:34,100 --> 00:10:36,900 thing and expect it to be sustainable like our mentality 195 00:10:36,900 --> 00:10:39,600 towards the foods that we consume have a pretty big impact 196 00:10:39,600 --> 00:10:42,400 on what is or is not sustainable long-term force. 197 00:10:42,400 --> 00:10:48,300 And I feel like if you, you know, go through the day with 198 00:10:48,300 --> 00:10:51,900 this intermittent fasting approach and you only, when you 199 00:10:51,900 --> 00:10:54,400 go about today, knowing that you're only going to have a few 200 00:10:54,400 --> 00:10:58,100 sittings in, which you can consume food that does wonders 201 00:10:58,100 --> 00:11:00,900 from like a, you know, okay, I do Have to think about food or 202 00:11:00,900 --> 00:11:03,500 they approach because you don't have to like, you know, that you 203 00:11:03,500 --> 00:11:06,200 get a certain feeling when do you eat during that feeding 204 00:11:06,200 --> 00:11:09,600 window and then outside of that window, your mind is freed up to 205 00:11:09,600 --> 00:11:13,000 focus on other things, that matter, more than the food, you 206 00:11:13,000 --> 00:11:15,200 put on your plate. So I think like from a 207 00:11:15,208 --> 00:11:18,200 productivity standpoint all of that improves, whereas, if you 208 00:11:18,200 --> 00:11:21,000 go throughout the day, just like constantly thinking about food, 209 00:11:21,000 --> 00:11:24,600 constantly grabbing, you know, food, wherever it's available to 210 00:11:24,600 --> 00:11:27,100 you and just becomes more of a habitual thing. 211 00:11:27,600 --> 00:11:31,100 Not only is that going to likely lead to an And unwarranted 212 00:11:31,100 --> 00:11:34,700 increase in overall calories. You're probably also not going 213 00:11:34,700 --> 00:11:38,000 to be as productive from from, you know, just productive 214 00:11:38,000 --> 00:11:39,700 productivity standpoint. Because you going to be thinking 215 00:11:39,700 --> 00:11:42,800 about food more often and you're not able to focus on the things 216 00:11:42,800 --> 00:11:45,300 that hand. Yeah, I totally agree. 217 00:11:45,300 --> 00:11:48,700 I mean I think it's like, you know keeping it simple is so 218 00:11:48,700 --> 00:11:51,600 important especially when it comes to just you know, getting 219 00:11:51,600 --> 00:11:55,700 fit and healthy and and maybe trying to change the way you 220 00:11:55,700 --> 00:11:59,500 look or feel and you know there's what's more simple than 221 00:11:59,500 --> 00:12:02,100 are either. Eating your in a Fed state or 222 00:12:02,100 --> 00:12:04,900 you're not. And I think that's why I think I 223 00:12:04,900 --> 00:12:07,700 love fasting as well. And and, and also with with my 224 00:12:07,700 --> 00:12:11,000 clients is, you know, we create these windows that work with 225 00:12:11,000 --> 00:12:13,000 their schedule. Again, there's not a perfect 226 00:12:13,000 --> 00:12:17,300 window, my only rule of thumb would be is don't eat too close 227 00:12:17,600 --> 00:12:20,300 to when you get up. Don't we try going to get up 228 00:12:20,300 --> 00:12:23,700 because you're going to get a spike in cortisol, right? 229 00:12:23,700 --> 00:12:28,000 When you get up and you want to let your body wake up, and then, 230 00:12:28,800 --> 00:12:29,900 and then, at the end of the day, you don't. 231 00:12:30,100 --> 00:12:32,100 To eat too close to bed because obviously don't want to mess 232 00:12:32,100 --> 00:12:36,100 with digestion and and maybe get things like GERD and things like 233 00:12:36,100 --> 00:12:36,900 that. That could come up. 234 00:12:36,900 --> 00:12:39,600 If you eat too close to bedtime. Yeah, that's good. 235 00:12:39,900 --> 00:12:41,400 Good tangible. Rules of thumb. 236 00:12:41,400 --> 00:12:45,400 There, what are some of the roadblocks are obstacles that 237 00:12:45,400 --> 00:12:48,700 people that you work with tend to have when they try to adopt 238 00:12:48,700 --> 00:12:50,000 an intermittent fasting approach? 239 00:12:51,900 --> 00:12:58,300 Yeah, I think some of the roadblocks are if if they're if 240 00:12:58,300 --> 00:13:02,500 they haven't been eating that. Well in the first place, it can 241 00:13:02,500 --> 00:13:05,900 just make it more difficult to do the fasting because they're 242 00:13:05,900 --> 00:13:09,700 so relying on carbs. And, and when they're really 243 00:13:09,700 --> 00:13:13,300 relying on carbs, they're just hungry more often. 244 00:13:13,700 --> 00:13:17,100 And so, you know, I think it, you got to find that blend 245 00:13:17,100 --> 00:13:20,700 between changing, what you're eating and cleaning that up a 246 00:13:20,700 --> 00:13:22,800 long. With implementing some type of 247 00:13:22,800 --> 00:13:25,000 fasting. And when I say, type some type 248 00:13:25,000 --> 00:13:26,800 of fasting. This could be simply pushing 249 00:13:26,800 --> 00:13:30,200 back breakfast an hour. And it doesn't have to be a 250 00:13:30,200 --> 00:13:33,200 20-hour fast than throughout the day, right? 251 00:13:33,200 --> 00:13:36,500 So I think it's, I think to overcome these roadblocks. 252 00:13:36,500 --> 00:13:40,000 I think if you start slow, and just get small wins, and one of 253 00:13:40,000 --> 00:13:42,300 those small wins, could be pushing back breakfast. 254 00:13:42,300 --> 00:13:45,700 Another one could be maybe instead of in the morning for 255 00:13:45,700 --> 00:13:51,700 breakfast, having a piece of toast with jelly, maybe having 256 00:13:51,700 --> 00:13:57,700 an egg or two or three and and just doing those small little 257 00:13:57,700 --> 00:14:01,300 Replacements and and then, you know, you start to realize that, 258 00:14:01,300 --> 00:14:04,600 you know, you can go longer periods of time without eating 259 00:14:04,900 --> 00:14:08,000 and they they just, it's like a marriage they go hand-in-hand. 260 00:14:08,800 --> 00:14:12,700 Yeah, I think, you know, I've got people a few people in my 261 00:14:12,700 --> 00:14:16,700 life that are pre-diabetic and they're just so train to reach 262 00:14:16,700 --> 00:14:20,100 for you, like a piece of fruit or some type of, you know, 263 00:14:20,200 --> 00:14:22,700 higher. Aladdin meal but they'll 264 00:14:22,700 --> 00:14:27,000 oftentimes are rarely ever pair it with a protein Source or a 265 00:14:27,000 --> 00:14:29,200 fan Source. I feel like if you simply pair 266 00:14:29,200 --> 00:14:32,800 everything, every time you eat something have at least a 267 00:14:32,900 --> 00:14:36,400 protein source and you know, ideally a fan Source in there as 268 00:14:36,400 --> 00:14:38,000 well. It's going to help, you know, 269 00:14:38,000 --> 00:14:40,800 mitigate the, the likelihood of you constantly reaching for 270 00:14:40,800 --> 00:14:42,600 something else, in a very short period of time. 271 00:14:43,700 --> 00:14:48,200 Yeah, I completely agree a meal combining definitely. 272 00:14:48,200 --> 00:14:50,700 You know, if you talk about like, how Foods affect your 273 00:14:50,708 --> 00:14:54,200 blood Blood sugar and you know, glycemic index and glycemic load 274 00:14:54,200 --> 00:14:57,000 and things like that, you know, just one example would be like 275 00:14:57,000 --> 00:15:00,100 sushi, right? Well, you know the the protein 276 00:15:00,100 --> 00:15:04,100 in sushi, you know, in the fish they just we're going to have 277 00:15:04,100 --> 00:15:08,100 minimal effect on your insulin and blood sugar levels and the 278 00:15:08,100 --> 00:15:11,300 rice will have obviously more of an effect and then you also have 279 00:15:11,300 --> 00:15:12,300 seaweed in there. Wow. 280 00:15:12,300 --> 00:15:15,600 So you as well, so you combine those all together and actually 281 00:15:16,500 --> 00:15:18,500 Sue. She's not a bad option. 282 00:15:18,700 --> 00:15:23,300 It's probably moderate on the I see make index chart where if 283 00:15:23,300 --> 00:15:27,000 you just had one of those if you just had rice on its own you'd 284 00:15:27,000 --> 00:15:32,400 get a much larger Spike. And so I think yet if you just 285 00:15:32,400 --> 00:15:37,200 learn to add in a quality protein to your meal it can go a 286 00:15:37,200 --> 00:15:41,800 long way and it can help blunt a huge rise in insulin. 287 00:15:42,000 --> 00:15:44,500 Yeah, totally. The only caveat I have to that 288 00:15:44,500 --> 00:15:47,900 is all occasionally all frequently do a fat fast I guess 289 00:15:47,900 --> 00:15:51,300 so to speak in the morning I'll have like a coffee With heavy 290 00:15:51,300 --> 00:15:53,500 cream. But I won't have any protein in 291 00:15:53,500 --> 00:15:56,600 that technically is not a true fast because there are calories 292 00:15:56,600 --> 00:15:59,200 obviously in the heavy cream. So I'll do like a fat fast 293 00:15:59,200 --> 00:16:01,600 throughout the morning hours, but that doesn't really seem to, 294 00:16:02,300 --> 00:16:04,800 you know, have an impact on my blood sugar levels or my ability 295 00:16:04,800 --> 00:16:08,600 to just focus and kind of hone in on one task at hand, not at 296 00:16:08,600 --> 00:16:10,200 all. Actually think coffee is a 297 00:16:10,200 --> 00:16:13,900 great. I want to say like tool to use 298 00:16:14,100 --> 00:16:15,300 it. I think it's something you don't 299 00:16:15,300 --> 00:16:18,200 want to over consume. I'm not a big coffee caffeine 300 00:16:18,200 --> 00:16:20,800 guy but I do have it actually I'm staring at one right now. 301 00:16:21,500 --> 00:16:25,300 But I prepared, but I don't feel like I need to have it. 302 00:16:25,500 --> 00:16:27,800 I think if you know, but, but I do agree. 303 00:16:27,800 --> 00:16:30,300 I think, especially someone starting out, I mean, it's such 304 00:16:30,300 --> 00:16:34,400 a great thing to sort of subside, those hunger, maybe 305 00:16:34,400 --> 00:16:36,700 those hunger cues that you're going to get throughout the day 306 00:16:36,700 --> 00:16:39,800 or if you feel like snacking, you know have an unsweetened tea 307 00:16:39,800 --> 00:16:41,500 or black coffee. Yeah, it's not. 308 00:16:41,500 --> 00:16:45,000 Maybe, maybe there's probably minimal cat or calories in there 309 00:16:45,800 --> 00:16:48,300 and obviously if you want to put a little bit of cream of fat 310 00:16:48,300 --> 00:16:50,700 cream in there as well, that I would say you, like you said, 311 00:16:50,700 --> 00:16:52,600 it's Going to technically break your fast. 312 00:16:52,600 --> 00:16:54,300 But you know what? If you're doing fasting because 313 00:16:54,300 --> 00:16:59,100 you want to, you know, lose weight, have more energy, change 314 00:16:59,100 --> 00:17:01,300 your body composition. Then there's nothing wrong with 315 00:17:01,900 --> 00:17:04,400 having a little bit of coffee with a little bit of cream or 316 00:17:04,400 --> 00:17:08,599 butter to help. Sort of write out those hunger 317 00:17:08,599 --> 00:17:10,099 pains. Yeah, totally agree. 318 00:17:10,099 --> 00:17:14,000 I feel like, you know with with regard to like the cephalic 319 00:17:14,000 --> 00:17:16,700 phase of insulin response on which your body starts, you 320 00:17:16,700 --> 00:17:20,300 know, up regulating insulin production, you see a spike in 321 00:17:20,300 --> 00:17:23,400 blood glucose The things that just simply initiate, the 322 00:17:23,400 --> 00:17:27,700 process of digestion, like, chewing gum for instance, I, you 323 00:17:27,700 --> 00:17:30,700 know, chew gum, like it was going out of style. 324 00:17:31,000 --> 00:17:33,300 I said, I'm going to want to climb in a caloric deficit. 325 00:17:33,300 --> 00:17:36,800 I would chew gum just to kind of give myself something to stay 326 00:17:36,800 --> 00:17:39,000 busy with. And I would ride only go through 327 00:17:39,000 --> 00:17:42,000 four packs of gum and a, I would like into two or three pieces at 328 00:17:42,008 --> 00:17:43,300 a time. Take that out, put two or three 329 00:17:43,300 --> 00:17:47,000 more pieces in and I feel like that, I mean the calories and up 330 00:17:47,000 --> 00:17:50,700 in that and just the the increase in hunger. 331 00:17:51,000 --> 00:17:53,600 I feel like is Amplified from that because you're, you're 332 00:17:53,600 --> 00:17:55,600 constantly sending those signals to your brain in your body. 333 00:17:55,600 --> 00:17:57,400 That hey, we're about to eat. We're about to eat something 334 00:17:57,400 --> 00:18:00,300 sweet too much less. Yeah, we never get anything 335 00:18:00,300 --> 00:18:03,300 other than the gum and I feel like once I remove that from the 336 00:18:03,308 --> 00:18:06,500 equation and basically gave up gum entirely, I didn't, I wasn't 337 00:18:06,500 --> 00:18:09,000 plagued by that. So following page has been some 338 00:18:09,000 --> 00:18:12,200 response and my, My overall satiety actually improved. 339 00:18:12,800 --> 00:18:17,400 Yeah, that's a good point. And actually I'm curious your 340 00:18:17,400 --> 00:18:20,300 opinion or attitude because you're seeing so much on the 341 00:18:20,300 --> 00:18:21,900 marketplace. Now where everything is 342 00:18:21,900 --> 00:18:28,300 sweetened with stevia and I don't know like even like what 343 00:18:28,300 --> 00:18:35,000 was it I got from element the rebels company where, you know, 344 00:18:35,000 --> 00:18:41,300 they're stevia extract in there. For his his salt is salt is 345 00:18:41,300 --> 00:18:45,400 electrolyte mix and he does have one without nothing in it, which 346 00:18:45,400 --> 00:18:47,800 I would prefer. But, you know, you talk about, 347 00:18:47,800 --> 00:18:51,500 you know, some type of a clean fast or even Having like a clean 348 00:18:51,500 --> 00:18:54,000 drink throughout, you know, I would say you're much better off 349 00:18:54,000 --> 00:18:58,400 having like a plain black coffee or a plain tea, then having 350 00:18:58,400 --> 00:19:00,500 something even, it has a little bit of a sweetener in it. 351 00:19:00,500 --> 00:19:02,700 Like, you talked about with the gum at your go, sort of get the 352 00:19:02,700 --> 00:19:07,500 cephalic insulin response and it can cause more hunger and get 353 00:19:07,500 --> 00:19:10,700 you wanting to just eat more. Yeah, yeah, I think, you know, 354 00:19:10,700 --> 00:19:13,500 removing that like, anytime I have something with stevia in 355 00:19:13,500 --> 00:19:16,800 it, I'll have that with a meal, like, I'll pay it with him, you 356 00:19:16,800 --> 00:19:18,700 know. So it's not really, it's still 357 00:19:18,700 --> 00:19:21,800 pretty much, you're not really affecting my Lasting window. 358 00:19:22,200 --> 00:19:24,700 Now I'll do a little bit of a caveat there with regard to like 359 00:19:24,700 --> 00:19:26,800 the electrolyte patterns of sometimes have those just 360 00:19:26,800 --> 00:19:29,600 randomly throughout the day, if I'm low on electrolytes and 361 00:19:29,600 --> 00:19:32,900 those are sweetened with stevia, but a lot of these zero calorie 362 00:19:32,900 --> 00:19:36,400 sweeteners. Like, erythritol societal value 363 00:19:36,400 --> 00:19:39,500 loss. Those are having a much more 364 00:19:39,500 --> 00:19:42,300 adverse effect that I feel. I feel like Steve Ian monkford 365 00:19:42,300 --> 00:19:44,200 or probably while they're both sweet. 366 00:19:44,200 --> 00:19:45,500 I fight. Those are probably the crime 367 00:19:45,500 --> 00:19:48,000 better options where as you know, I Cal U lows, for 368 00:19:48,000 --> 00:19:52,400 instance, that that messes up, everybody's get What about a 369 00:19:52,400 --> 00:19:54,700 thrall? What if everything is saying? 370 00:19:54,700 --> 00:19:56,300 Right? I feel like that is in every cuz 371 00:19:56,300 --> 00:19:57,400 I always look for different drinks. 372 00:19:57,400 --> 00:19:59,500 My wife's not like, a big water drinker. 373 00:19:59,700 --> 00:20:03,300 So, like every I'm Tanya and I've researched, like, literally 374 00:20:03,300 --> 00:20:07,400 90% of the drinks, I find that aren't like, water have that as 375 00:20:07,400 --> 00:20:10,700 a sweetener or as a, you know, like, you know, it's like a 376 00:20:10,708 --> 00:20:13,300 sugar alcohol is it's not really necessary. 377 00:20:13,300 --> 00:20:14,900 I shouldn't say it's. Not a sugar alcohol. 378 00:20:14,900 --> 00:20:17,000 It's just a sweetener, right? Yeah. 379 00:20:17,000 --> 00:20:20,100 I'm not a fan of erythritol, honestly, either it messes with 380 00:20:20,100 --> 00:20:21,300 my gut. I mean, Doesn't mess with 381 00:20:21,308 --> 00:20:24,800 everybody's again but right. Like I don't have any adverse 382 00:20:24,800 --> 00:20:27,000 effects whatsoever from Stevia and monk fruit. 383 00:20:27,000 --> 00:20:31,500 Any time I throw in erythritol oralia Lowe's, or Xylitol, or 384 00:20:31,500 --> 00:20:35,500 any that stuff, I start to notice more digestive upset. 385 00:20:36,000 --> 00:20:39,300 So I'd try and steer clear of those personally and some people 386 00:20:39,300 --> 00:20:43,000 can handle him, you know, fine. But I'm not a fan of those, by 387 00:20:43,000 --> 00:20:45,000 any means. Yeah. 388 00:20:45,600 --> 00:20:47,000 What you think about the fasting bar? 389 00:20:47,000 --> 00:20:50,600 I saw this accompany their with the fasting bar. 390 00:20:51,400 --> 00:20:54,400 Oh gosh, I mean, well, you know, it's just it's just a marketing 391 00:20:54,400 --> 00:20:57,700 thing, right? I mean, it's just a way to sell 392 00:20:57,700 --> 00:20:59,500 product. I feel like that one. 393 00:20:59,600 --> 00:21:02,600 I remember looking at it at one point, but like, you know, I 394 00:21:02,600 --> 00:21:05,400 like for example, like I'm pretty stingy when it comes to 395 00:21:05,400 --> 00:21:07,800 bars and stuff. I don't really like, eating them 396 00:21:07,800 --> 00:21:09,600 anymore. I used to, I remember I used to 397 00:21:09,600 --> 00:21:14,700 back in the day have like time bars quite a bit and Ours are 398 00:21:14,700 --> 00:21:16,900 bad, I'd say. I mean, obviously the when 399 00:21:16,900 --> 00:21:20,400 you're if you're looking for a bar, obviously the less 400 00:21:20,400 --> 00:21:23,400 ingredients the better, right? And then the ingredients you can 401 00:21:23,400 --> 00:21:28,000 actually pronounce and always look for what's that first 402 00:21:28,000 --> 00:21:30,300 ingredient? You know, I'm sure like, you 403 00:21:30,300 --> 00:21:33,500 know, with your keto bricks I think your, first ingredient is 404 00:21:33,500 --> 00:21:35,700 the protein that you have in it. Right. 405 00:21:35,700 --> 00:21:38,200 I'm not gonna butter is the the main thing cacao butter? 406 00:21:38,200 --> 00:21:40,400 Okay? Yeah. 407 00:21:40,400 --> 00:21:44,700 And so Anyways. Yeah, I know, you know, there's 408 00:21:44,700 --> 00:21:47,700 tons of different, you know, like you would say in the keto 409 00:21:47,700 --> 00:21:51,200 space, there's a lot of junk out there and and you just got to 410 00:21:51,200 --> 00:21:54,100 keep an eye out or yeah. I mean, I don't want to talk bad 411 00:21:54,100 --> 00:21:56,900 about any company and their sweeteners and their, their 412 00:21:56,900 --> 00:21:59,900 their marketing. I mean, I wish the best for all 413 00:21:59,900 --> 00:22:02,900 companies, however, I have a problem with people that try to 414 00:22:02,900 --> 00:22:07,200 play on people's ignorance and there's a lot of companies that 415 00:22:07,208 --> 00:22:09,800 are trying to do that. I mean, when you've got a 416 00:22:10,300 --> 00:22:13,800 company that suggesting that their bar, Is in line with 417 00:22:13,800 --> 00:22:16,800 fasting and doesn't have any effect on the body. 418 00:22:16,800 --> 00:22:18,800 It's basically a negligible effect. 419 00:22:19,400 --> 00:22:21,900 That's just, that's just not true, no matter which way you 420 00:22:21,900 --> 00:22:24,600 cut it in and that's just dishonors marketing. 421 00:22:24,600 --> 00:22:27,900 And I feel like with the popular in the momentum that 422 00:22:27,900 --> 00:22:30,400 intermittent fasting extended fasting and fasting General has 423 00:22:30,400 --> 00:22:34,100 gained, I mean, the benefits you're getting from that or not 424 00:22:34,100 --> 00:22:35,600 going to be that if you're eating a bar. 425 00:22:36,500 --> 00:22:38,500 So yeah, I don't I don't quite get that right. 426 00:22:38,500 --> 00:22:42,000 Like what? What is a fasting bar, right? 427 00:22:42,100 --> 00:22:44,800 I mean I can understand, you know, for example, like the kind 428 00:22:44,800 --> 00:22:48,100 Bar says, it says, on the label and it has to be, I think, you 429 00:22:48,100 --> 00:22:51,100 know, has to be tested this way. But it says, low glycemic index. 430 00:22:51,400 --> 00:22:52,800 I respect that. I like that. 431 00:22:52,800 --> 00:22:55,400 I rather see bath and someone come out with something says, a 432 00:22:55,400 --> 00:22:57,700 fasting a borrow. What does that mean? 433 00:22:57,800 --> 00:23:01,600 I don't know. Yeah, it's a good question. 434 00:23:01,600 --> 00:23:04,900 Yeah. But I think fasting from 435 00:23:05,000 --> 00:23:08,200 Macedonia sustainability standpoint is is great. 436 00:23:08,200 --> 00:23:11,400 I feel like it's empowering. I feel like if you are not 437 00:23:11,400 --> 00:23:13,700 tracking your calories, Tracking your Macros, and you're trying 438 00:23:13,700 --> 00:23:16,600 to leverage more of an intuitive approach to your nutrition. 439 00:23:16,900 --> 00:23:19,300 Simply condensing, you're feeding Windows, a great way to 440 00:23:19,300 --> 00:23:23,100 do that because if I'm, if I'm only eating in a, you know, four 441 00:23:23,100 --> 00:23:26,800 to eight hour window, I could probably eat a lot more in that 442 00:23:26,800 --> 00:23:29,400 sitting but throughout the course of a day. 443 00:23:29,400 --> 00:23:31,900 My overall caloric intake is probably going to be much more, 444 00:23:32,500 --> 00:23:34,800 you know, throttled back than it would be if I was just gorging 445 00:23:34,800 --> 00:23:36,300 myself throughout the entire day. 446 00:23:36,300 --> 00:23:38,700 So I feel like people that are never never going to track 447 00:23:38,700 --> 00:23:40,400 macros that are never going to track calories. 448 00:23:40,700 --> 00:23:42,900 They don't want to be that involved with in a Attrition 449 00:23:43,200 --> 00:23:46,600 then simply reducing their overall feeding window is a 450 00:23:46,600 --> 00:23:49,200 great way and ideally, having it all come from good quality 451 00:23:49,200 --> 00:23:51,900 sources when they do, eat is a great way to kind of just hedge 452 00:23:51,900 --> 00:23:54,600 their bets so to speak and make sure they don't go off on a 453 00:23:54,600 --> 00:23:57,100 tangent. Yeah, yeah. 454 00:23:57,100 --> 00:24:00,000 I completely agree. I mean yeah, it just like I said 455 00:24:00,000 --> 00:24:03,200 earlier, I just think the Simplicity in the flexibility of 456 00:24:03,200 --> 00:24:06,700 it goes a long way because we're all busy and we all have things 457 00:24:06,700 --> 00:24:10,000 going on and you know, I just, you know, you talk about 458 00:24:10,000 --> 00:24:13,100 productivity like, you know, not having Worried about eating 459 00:24:13,100 --> 00:24:14,900 breakfast and rushing out the door. 460 00:24:15,100 --> 00:24:19,300 Because I would say, most people don't give enough time to 461 00:24:19,300 --> 00:24:21,800 actually have a meal in the beginning of the day, that's 462 00:24:21,800 --> 00:24:25,100 worthwhile they get up and they rush and they have to maybe get 463 00:24:25,100 --> 00:24:27,900 their kids ready for school and then, you know, I just actually 464 00:24:27,900 --> 00:24:30,300 had a talk with a climbing, you know, walking their dog, get 465 00:24:30,300 --> 00:24:33,400 their kids, ready for school, and then they're off to work and 466 00:24:33,500 --> 00:24:36,900 you know, nothing Health. He's probably going to come from 467 00:24:37,300 --> 00:24:40,100 that meal. I feel like, you know, the 468 00:24:40,100 --> 00:24:42,300 dinners, if anything goes our can be a little more. 469 00:24:42,400 --> 00:24:48,000 More pre-programmed and, you know, sitting down and you know, 470 00:24:48,300 --> 00:24:51,900 planned out as opposed to you know I would say most people 471 00:24:51,900 --> 00:24:59,200 aren't having a good breakfast happen and the way the you know, 472 00:24:59,200 --> 00:25:03,800 convenience stores and foods are marketed most of the things that 473 00:25:03,800 --> 00:25:08,400 are marketed for breakfast times and breakfast, meals, are the 474 00:25:08,400 --> 00:25:10,600 lowest and quality. I mean, you've, there's just so 475 00:25:10,600 --> 00:25:14,000 much misinformation out there with Our to the most important 476 00:25:14,000 --> 00:25:16,300 meal of the day in jump-starting your day and up regulating your 477 00:25:16,300 --> 00:25:19,400 metabolism with a healthy balanced breakfast and all the 478 00:25:20,200 --> 00:25:22,600 misinformation out there that people are just constantly 479 00:25:22,600 --> 00:25:25,100 inundated with. And there's not really a whole 480 00:25:25,100 --> 00:25:27,500 lot of really good. Grab-and-go options for 481 00:25:28,500 --> 00:25:31,500 breakfast meal that's higher in protein or quality offense than 482 00:25:31,500 --> 00:25:33,100 it is in processed carbohydrates. 483 00:25:33,100 --> 00:25:36,000 So I would love to see that kind of move. 484 00:25:36,000 --> 00:25:37,400 Move the needle in the other direction there. 485 00:25:38,800 --> 00:25:39,700 Yeah. No, I agree. 486 00:25:39,700 --> 00:25:43,700 And there's not a ton out there. I mean maybe one option, if you 487 00:25:43,700 --> 00:25:46,200 really want to have something to start your day is like a 488 00:25:46,200 --> 00:25:48,800 hard-boiled egg. Yeah, you can make that the 489 00:25:48,800 --> 00:25:50,800 night before. It's easy can store it in your 490 00:25:50,800 --> 00:25:53,900 fridge, for a long time for, you know, a decent amount of time. 491 00:25:53,900 --> 00:25:57,700 And, you know, you're getting quality protein and fat from 492 00:25:57,700 --> 00:25:59,500 that, that might be a good option. 493 00:25:59,500 --> 00:26:01,400 If you're in a hurry, totally totally. 494 00:26:01,900 --> 00:26:04,700 What do you think about? You know, you said you did very 495 00:26:04,700 --> 00:26:06,900 few extended faster at the day more. 496 00:26:06,900 --> 00:26:11,300 So intermittent fasting, there's In a big push right now, 497 00:26:11,300 --> 00:26:13,300 maintenance a big push, but there's been a lot of people 498 00:26:13,300 --> 00:26:15,300 that are are doing these extended. 499 00:26:15,300 --> 00:26:20,000 Fasts on a pretty regular basis for weight loss, fat loss. 500 00:26:20,300 --> 00:26:24,700 And I feel like that's kind of had a, you know, a net negative 501 00:26:24,700 --> 00:26:28,000 effect overall, because it's kind of wound up resulting in 502 00:26:28,000 --> 00:26:31,600 people just chronically under eating down, regulating their 503 00:26:31,600 --> 00:26:34,700 metabolism to the point where they need to reverse diet. 504 00:26:34,700 --> 00:26:37,900 But oftentimes don't and they just constantly, you know, are 505 00:26:37,900 --> 00:26:40,400 living on this. Hi of doing an extended fast 506 00:26:40,400 --> 00:26:44,100 drive through an extended fast. Have you seen a lot of that in 507 00:26:44,100 --> 00:26:48,700 your clientele? Well, I haven't seen it my 508 00:26:48,700 --> 00:26:51,100 client out, because we don't, I don't really do a lot of 509 00:26:51,100 --> 00:26:54,400 extended pet fast with them, you know, I would just say with 510 00:26:54,400 --> 00:26:58,300 extended fasts that I think there's a time and a place for 511 00:26:58,300 --> 00:27:01,000 them. I think everyone at some point. 512 00:27:01,000 --> 00:27:05,600 I think it's a good idea to do because it's like, when you, 513 00:27:05,700 --> 00:27:08,100 when you, you know, there's a lot of people out there that 514 00:27:08,100 --> 00:27:11,500 don't have the option of having food all the time and it's, you 515 00:27:11,508 --> 00:27:14,700 know, I think it's just a good thing for your mindset and for 516 00:27:14,700 --> 00:27:18,900 to, for you to really Appreciate the fact that you can always 517 00:27:18,900 --> 00:27:22,800 have a meal and have you no food on your plate anytime you want. 518 00:27:22,800 --> 00:27:26,000 So I think it's like from a mindset standpoint and even if 519 00:27:26,000 --> 00:27:29,900 you just do like a, you know, 24-hour fast for you go one 520 00:27:29,900 --> 00:27:35,100 night or you know, or you know one night or two nights without 521 00:27:35,500 --> 00:27:39,900 food, I think can go a long way. I mean yes it can lead to it 522 00:27:39,900 --> 00:27:42,000 could probably lead to some eating disorders and things like 523 00:27:42,000 --> 00:27:43,900 this out. I would hope you know, anyone 524 00:27:43,900 --> 00:27:46,800 doing them, you know? I would do them in the, you 525 00:27:46,800 --> 00:27:51,300 know, for the right reasons, but I do think it makes sense to do 526 00:27:51,300 --> 00:27:54,500 on every once in awhile and that could be twice a year, you know, 527 00:27:55,000 --> 00:27:59,400 doesn't that you're, you know, once a quarter I try to do one 528 00:27:59,500 --> 00:28:01,000 you know, maybe two three times a year. 529 00:28:01,000 --> 00:28:05,300 I'll do like a two or three day fast and I always just learned 530 00:28:05,300 --> 00:28:09,100 something new about myself and about food and about how I don't 531 00:28:09,100 --> 00:28:11,700 necessarily. You know, you can go periods of 532 00:28:11,700 --> 00:28:15,100 time and be completely fine and and it just makes you appreciate 533 00:28:15,100 --> 00:28:17,800 the times. When you Do have it up all that 534 00:28:17,800 --> 00:28:21,200 food and I know you do a lot of reading into stoicism and things 535 00:28:21,200 --> 00:28:24,900 like that. And and I think that, you know, 536 00:28:24,900 --> 00:28:28,300 abstaining from something whether its food or sex or 537 00:28:28,300 --> 00:28:31,600 whatever it is you can you can learn the most about yourself. 538 00:28:32,000 --> 00:28:33,300 Yeah. Totally agree with that. 539 00:28:33,300 --> 00:28:36,300 I feel like from a from a psychological standpoint there's 540 00:28:36,300 --> 00:28:39,800 a lot to be gained from you know just simply exercising 541 00:28:39,800 --> 00:28:43,400 discipline and sacrifice and going without this period of 542 00:28:43,400 --> 00:28:46,800 abundance. So I 100% Think there is value 543 00:28:46,800 --> 00:28:50,700 to be added there. I don't think people should 544 00:28:50,700 --> 00:28:53,800 automatically look to Extended fast as their solution for 545 00:28:53,800 --> 00:28:56,100 weight loss. The only time I ever really do 546 00:28:56,100 --> 00:28:59,100 excited fast as when I'm in a, an overall caloric Surplus 547 00:28:59,100 --> 00:29:01,900 because I feel like it gives my digestive system, a break from 548 00:29:01,900 --> 00:29:03,900 just constantly eating at a surplus. 549 00:29:04,400 --> 00:29:07,200 I don't ever recommend doing extended fast while in a deficit 550 00:29:07,200 --> 00:29:09,800 because it's just too many stressors on the body at the 551 00:29:09,800 --> 00:29:12,400 same time. But yeah, I think, you know, 552 00:29:12,600 --> 00:29:15,700 from a psychological standpoint, the benefits that come from, you 553 00:29:15,700 --> 00:29:17,900 know, Going without food, it makes you. 554 00:29:17,900 --> 00:29:21,600 It makes your appreciation for food and flavors and textures 555 00:29:21,600 --> 00:29:24,900 and and just perspective on having food to begin with 556 00:29:25,500 --> 00:29:29,200 heightened, for sure. Yeah, and you know you can talk 557 00:29:29,200 --> 00:29:32,700 about a tapa gee, you know, like a cell cleanse. 558 00:29:33,100 --> 00:29:35,300 You know, you always hear these detox these cleanse. 559 00:29:35,300 --> 00:29:39,400 I think the whole, I think it's calmed a little bit and I don't 560 00:29:39,400 --> 00:29:41,500 know why we're in your area but like, you know, I don't know. 561 00:29:41,500 --> 00:29:44,700 There was a while especially like Chicago, where this like 562 00:29:44,700 --> 00:29:49,900 juice cleanse I was like, there was companies popping up and 563 00:29:49,900 --> 00:29:52,200 these were like brick, and mortar companies that were just 564 00:29:52,200 --> 00:29:54,600 opening up just for just to supply. 565 00:29:54,600 --> 00:29:58,200 These juice cleanse for people actually notice that in 566 00:29:58,200 --> 00:30:01,900 California, there's there was quite a bit of that and I'm not 567 00:30:01,900 --> 00:30:04,300 like I wouldn't say I'm like totally opposed to it. 568 00:30:04,300 --> 00:30:07,100 I mean, you know, when you're juicing something, you're taking 569 00:30:07,100 --> 00:30:09,600 a lot of the nutrients and fiber and things out of it. 570 00:30:10,500 --> 00:30:14,300 But again, if you have a standard American diet and you 571 00:30:14,300 --> 00:30:17,900 want sort of a jumpstart If you want to do a through 3 day juice 572 00:30:17,900 --> 00:30:20,200 cleanse, I would say that, you know, that's not necessarily a 573 00:30:20,208 --> 00:30:23,400 bad thing. But like you said, it's not the, 574 00:30:23,400 --> 00:30:27,500 it should be the end-all and just like doing a three day fast 575 00:30:27,500 --> 00:30:31,100 that should be the end all. But if you're looking for like a 576 00:30:31,108 --> 00:30:33,600 little bit of likes all cleansing and things like that, 577 00:30:33,700 --> 00:30:37,800 doing a two or three day fast. And that's, you know, app. 578 00:30:37,800 --> 00:30:40,200 This is probably for someone who's, who's done some 579 00:30:40,200 --> 00:30:42,700 intermittent fasting, or ready? Who's experienced and knows 580 00:30:42,700 --> 00:30:45,700 their body, then it's a great time. 581 00:30:46,000 --> 00:30:48,200 Maybe do that. Yeah, totally agree. 582 00:30:48,300 --> 00:30:50,500 I mean, I've only done, you know, a handful of extended 583 00:30:50,500 --> 00:30:52,700 fast, the longest. I've gone, I believe is five and 584 00:30:52,700 --> 00:30:57,200 a half days and I kind of probably broke all the rules in 585 00:30:57,208 --> 00:30:58,700 the time. Like, I'd trained every day 586 00:30:58,700 --> 00:31:00,300 which they say, you're not supposed to train when you do an 587 00:31:00,300 --> 00:31:04,200 extended fast, but I actually enjoyed it, like I was hitting 588 00:31:04,200 --> 00:31:06,900 pilar's throughout. That whole really, I was gonna, 589 00:31:07,000 --> 00:31:09,900 I was consuming electrolytes and staying hydrated throughout that 590 00:31:09,900 --> 00:31:15,800 whole time and I would consume a like a bouillon Cube kind of as 591 00:31:15,900 --> 00:31:18,900 As a like a broth or a soup but there's not really any calories 592 00:31:18,900 --> 00:31:22,000 in that is mostly just for the sodium, but it kind of had that 593 00:31:22,000 --> 00:31:25,500 a taste to it, so that made it a little bit more sustainable for 594 00:31:25,500 --> 00:31:27,600 me to go that long. But but I felt really good. 595 00:31:27,600 --> 00:31:31,600 I mean, my mental acuity, had about three days in was just 596 00:31:31,600 --> 00:31:34,600 freaking on cloud nine. I was super super sharp. 597 00:31:34,600 --> 00:31:37,800 I was able to string together a sentence more efficiently than I 598 00:31:37,800 --> 00:31:41,000 ever am. And I feel like there's 599 00:31:41,000 --> 00:31:45,300 definitely a benefit for my mental cognition standpoint with 600 00:31:45,300 --> 00:31:46,300 those extended. Fast. 601 00:31:46,300 --> 00:31:49,900 But again you would never want to over use that tool to the 602 00:31:49,900 --> 00:31:52,300 point where it's having a negative effect on your 603 00:31:52,600 --> 00:31:55,800 metabolic rate and hormones and overall caloric consumption. 604 00:31:57,100 --> 00:31:58,700 Right? I completely agree. 605 00:31:58,700 --> 00:32:01,800 I think where you can run into a problem and this is the one 606 00:32:01,800 --> 00:32:05,100 thing I don't understand is, I don't know if you've heard a pro 607 00:32:05,100 --> 00:32:11,800 Lon, it's a company that it's like a fasting company, dr. 608 00:32:12,400 --> 00:32:16,300 Walter Longos company. I believe and it has done is 609 00:32:16,300 --> 00:32:17,700 they've done a lot of positive things. 610 00:32:17,700 --> 00:32:19,700 I just was confused because it's like comes with. 611 00:32:20,000 --> 00:32:23,700 It's like a fasting formula for like individuals, but you're 612 00:32:23,700 --> 00:32:28,200 getting like it's like you getting a Amount of food during 613 00:32:28,200 --> 00:32:30,900 that time period. I think it's under a certain 614 00:32:30,900 --> 00:32:37,700 amount of calories, but I guess what I my point is that I think 615 00:32:37,700 --> 00:32:41,900 that you can have a maybe wreck your metabolism more if you're 616 00:32:41,900 --> 00:32:45,000 just eating little things and thinking that sort of like 617 00:32:45,000 --> 00:32:46,400 fasting, you know what I'm saying? 618 00:32:46,400 --> 00:32:50,300 Like it's you get the hormonal, the good, hormonal Effects by 619 00:32:50,300 --> 00:32:54,700 actually abstaining all together as opposed to just eating a 620 00:32:54,700 --> 00:32:57,300 little because then your body's thinking that your body's going 621 00:32:57,300 --> 00:33:00,200 into a Fed State and it's taking that it's going to be getting 622 00:33:00,200 --> 00:33:03,400 more and more food when you're just having, like, 50 cal here 623 00:33:03,400 --> 00:33:06,900 and there, I almost think you're either better off doing. 624 00:33:07,000 --> 00:33:10,600 Straight clean fast. Yeah, I think that is, you know, 625 00:33:10,600 --> 00:33:14,200 one of the, the big reasons that the protein sparing modified 626 00:33:14,200 --> 00:33:18,200 fast, P SM, F communities have kind of gained some traction 627 00:33:18,200 --> 00:33:20,300 because there's been some research that Believe come out 628 00:33:20,300 --> 00:33:24,200 of that study that you know, if you're consuming adequate 629 00:33:24,200 --> 00:33:28,900 protein for the day but hardly any carbohydrates or dietary fat 630 00:33:29,200 --> 00:33:31,900 you're able to kind of shunt some of the adverse effects from 631 00:33:32,600 --> 00:33:35,000 just a pure fasting standpoint and I'm sure there's probably 632 00:33:35,500 --> 00:33:38,500 given takes to both Both in the Spectrum, like you're probably 633 00:33:38,500 --> 00:33:42,800 getting some benefit from, you know, in certain areas by having 634 00:33:42,800 --> 00:33:44,700 zero calories and you're probably benefiting in certain 635 00:33:44,700 --> 00:33:48,500 areas by having ample protein. But nothing else was probably 636 00:33:48,500 --> 00:33:52,000 some give-and-take with both of that but I think the overall 637 00:33:52,000 --> 00:33:57,500 goal should be the main point of you know deciding decision here. 638 00:33:57,500 --> 00:34:02,100 Like if you're trying to do a fast from a weight-loss 639 00:34:02,100 --> 00:34:04,500 standpoint and you're trying to do a protein sparing modified 640 00:34:04,500 --> 00:34:08,800 fast as a way to basically reduce The damage from a muscle, 641 00:34:08,800 --> 00:34:12,400 wasting standpoint, that may be better than doing a pure fast, 642 00:34:12,400 --> 00:34:15,400 but that's still kind of like the better of two evils like I 643 00:34:15,408 --> 00:34:19,400 would never recommend either option if body recomposition is 644 00:34:19,400 --> 00:34:21,500 to go because there are certainly more optimal ways of 645 00:34:21,500 --> 00:34:25,199 doing that than simply massive unsustainable, crash diet, and 646 00:34:25,199 --> 00:34:28,199 caloric restriction. And I think people are doing a 647 00:34:28,199 --> 00:34:31,600 fast from a psychological standpoint, then it's probably 648 00:34:31,600 --> 00:34:34,500 better to do it in the absence of food than it is to just have 649 00:34:34,500 --> 00:34:39,900 those small bursts of calories. Yeah, I would agree. 650 00:34:39,900 --> 00:34:41,800 I mean yeah exactly. I think when you're when you're 651 00:34:41,800 --> 00:34:43,800 getting in a fast and you sort of want to have your goal in 652 00:34:43,800 --> 00:34:48,699 mind, you know I would say most people like you mentioned are 653 00:34:48,699 --> 00:34:50,600 probably doing them for the change. 654 00:34:50,600 --> 00:34:53,100 Your body composition or you know, lose some, you know, 655 00:34:53,100 --> 00:34:57,100 visceral fat and and then there are certain other people who are 656 00:34:57,100 --> 00:34:59,700 maybe doing it more for the mental side, or for the top 657 00:34:59,700 --> 00:35:02,700 veggie side, but whatever the goal is in mind. 658 00:35:03,700 --> 00:35:06,100 Yeah, you can go about it, a few different ways. 659 00:35:06,900 --> 00:35:09,800 But if you're doing it for a tapa G, you're probably best off 660 00:35:09,800 --> 00:35:11,500 just doing a water fast. Right? 661 00:35:11,500 --> 00:35:15,200 I mean, I think, but there has been I think there has been some 662 00:35:15,200 --> 00:35:18,100 studies showing that maybe you know, even some black coffee 663 00:35:18,200 --> 00:35:22,300 doesn't affect that, but if you're just doing them just for 664 00:35:22,300 --> 00:35:25,600 weight loss and things like that, I would say that if you 665 00:35:25,600 --> 00:35:27,900 want to have a little bit of black coffee or unsweetened tea, 666 00:35:29,000 --> 00:35:32,200 then you're fine with that and and that will help you sort of 667 00:35:32,200 --> 00:35:36,300 get through those hunger times and and you know, make it so 668 00:35:36,300 --> 00:35:39,000 that you can You know, meet those fasting goals. 669 00:35:39,200 --> 00:35:43,200 Yeah, totally totally. There's going to be a yin and a 670 00:35:43,200 --> 00:35:44,900 Yang so to speak. Like if you're going to have a 671 00:35:44,900 --> 00:35:48,400 period of fasting, you need to also have a period of feeding 672 00:35:48,700 --> 00:35:50,600 and I forgot that that's super important. 673 00:35:50,600 --> 00:35:53,500 Like, if you're going to go several days without eating, 674 00:35:53,600 --> 00:35:56,100 then you to make sure that your average caloric intake, for the 675 00:35:56,100 --> 00:35:59,500 week is still in a very healthy range and that's going to be 676 00:35:59,508 --> 00:36:01,700 harder to do the longer you go without eating. 677 00:36:02,500 --> 00:36:05,700 So, making sure that when you do return to a Fed State, you're 678 00:36:05,700 --> 00:36:08,700 not just simply Under consuming at that point either, which has 679 00:36:08,700 --> 00:36:11,400 been, you know, one of my frustrations with people 680 00:36:11,500 --> 00:36:14,700 advocating these Ultra ultra low caloric recommendations because 681 00:36:14,700 --> 00:36:18,000 people just are simply not eating optimally to be able to 682 00:36:18,000 --> 00:36:20,400 fuel their body and all the bodily functions they had 683 00:36:20,400 --> 00:36:24,600 throughout the day. So I think, you know, that being 684 00:36:24,600 --> 00:36:27,800 healthy is, is kind of involved. You know, it's not like the 685 00:36:27,800 --> 00:36:31,800 super simple black-and-white thing, but you have to fuel the 686 00:36:31,800 --> 00:36:34,600 body appropriate. I feel like there's this massive 687 00:36:34,600 --> 00:36:36,700 negative connotation with the word. 688 00:36:36,800 --> 00:36:40,400 Add calories and and honestly, just eating in general, there's, 689 00:36:40,400 --> 00:36:42,500 there's some people have viewed that as negative things, they do 690 00:36:42,500 --> 00:36:46,300 these crazy fast. But then they, they don't, they 691 00:36:46,308 --> 00:36:49,800 don't feel fuel, they don't feel like their body is, is just 692 00:36:49,800 --> 00:36:52,900 simply underfed. So Associated the word calories, 693 00:36:52,900 --> 00:36:56,700 and consuming and consumption. And eating with simply fueling 694 00:36:56,700 --> 00:37:01,200 your body, appropriately is a positive, you know, symbolism 695 00:37:01,200 --> 00:37:02,800 there. Yeah. 696 00:37:02,800 --> 00:37:05,300 Yeah, it's all about really. It is all about balance. 697 00:37:05,900 --> 00:37:08,000 Yeah. If you're going to do fasting it 698 00:37:08,400 --> 00:37:11,100 and I think when you do fasting and then you and then you are 699 00:37:11,100 --> 00:37:13,700 going to have your meals, I think you're you're going to 700 00:37:13,700 --> 00:37:16,800 become like we talked about a little bit, maybe more intuitive 701 00:37:16,800 --> 00:37:21,900 is to what you're eating and you want to have a high satiating 702 00:37:21,900 --> 00:37:24,900 meal because you know that your next meal might not be for 703 00:37:24,900 --> 00:37:28,500 another 20 hours or whatever it is if you're just doing like a 704 00:37:28,500 --> 00:37:33,000 20 hour fast and a four-hour eating window, And you want to 705 00:37:33,000 --> 00:37:36,700 make sure that you're having nutrient-dense Foods, you know, 706 00:37:37,200 --> 00:37:39,000 knows the tale eating things like that. 707 00:37:39,600 --> 00:37:41,700 Yeah, totally, totally agree. I feel like, you know, 708 00:37:41,700 --> 00:37:44,200 regardless of the nature following regardless of them 709 00:37:44,600 --> 00:37:48,600 fasting, or feeding window that you're operating in trying to 710 00:37:48,600 --> 00:37:52,300 optimize your nutrition for the most nutrient-dense, Wholesome 711 00:37:52,300 --> 00:37:56,400 foods, you can is always going to be time, well, spent for 712 00:37:56,400 --> 00:37:57,800 sure. Yeah. 713 00:37:58,900 --> 00:38:00,000 What do you got in store for you, man? 714 00:38:00,000 --> 00:38:02,600 What's next in the pipeline? You've revamp, your website, 715 00:38:02,600 --> 00:38:05,400 you've you've upped the game. You get almost 100 episodes of 716 00:38:05,400 --> 00:38:07,600 podcast in the in the in the works. 717 00:38:07,600 --> 00:38:10,200 Now what is what's on the horizon? 718 00:38:10,200 --> 00:38:13,800 What's catch you excited? Yeah, I mean I have I revamped. 719 00:38:13,800 --> 00:38:16,900 I have a 21-day challenge a time that it's going to be coming out 720 00:38:16,900 --> 00:38:20,000 soon that I revamped and it's comes with like daily videos for 721 00:38:20,000 --> 00:38:23,800 myself. So I would say a more polished 722 00:38:23,800 --> 00:38:27,700 challenge coming up that's going to be coming out and you know 723 00:38:27,700 --> 00:38:30,900 those are for people who Want to just get started and need some 724 00:38:30,900 --> 00:38:35,400 guidance and it's, you know, videos from me every day. 725 00:38:35,600 --> 00:38:40,200 So that's in the pipeline and what also. 726 00:38:40,400 --> 00:38:43,600 And then I just have and I've said on my podcast a few times, 727 00:38:43,600 --> 00:38:45,500 I have a fat burner blueprint program. 728 00:38:45,800 --> 00:38:49,700 That is a six-month program and that's just working one-on-one 729 00:38:49,700 --> 00:38:54,200 with me and we just pretty much hit the ground running and, you 730 00:38:54,200 --> 00:38:58,200 know, we find your Baseline and we go from there and we do 731 00:38:58,200 --> 00:39:01,200 things. Like you know, activity upgrade, 732 00:39:01,200 --> 00:39:05,600 we get you sleeping, right, Stress Management nutrition meal 733 00:39:05,600 --> 00:39:07,600 timing. So, that's pretty much the, 734 00:39:07,800 --> 00:39:10,200 like, a holistic way of looking at everything. 735 00:39:10,500 --> 00:39:14,900 Not just one thing, and yeah, so that's my fat burner blueprint. 736 00:39:14,900 --> 00:39:17,000 That's pretty new. I've been working with clients 737 00:39:17,000 --> 00:39:19,600 over the last three, to four months with that. 738 00:39:19,900 --> 00:39:22,900 And that's a six-month program with weekly calls and things 739 00:39:22,900 --> 00:39:25,700 like that. So those are the main things 740 00:39:25,700 --> 00:39:27,600 just trying to keep it simple, you know, those are the main 741 00:39:27,600 --> 00:39:32,300 things I have. Um, on my pipeline nice man. 742 00:39:32,300 --> 00:39:32,800 Nice. Why things? 743 00:39:32,800 --> 00:39:35,400 You know, taking a holistic approach to all of it, then you 744 00:39:35,400 --> 00:39:38,500 can't really, you know, partition a certain aspect of 745 00:39:38,500 --> 00:39:41,600 your health out of the equation and try and do that in a way 746 00:39:41,600 --> 00:39:44,100 that also looking at the big picture, because it all kind of 747 00:39:44,100 --> 00:39:45,400 works in tandem with one another. 748 00:39:46,100 --> 00:39:48,500 Yeah, I know it's so true and I think I've just learned this 749 00:39:48,500 --> 00:39:51,600 more and more because I used to just be, you know, used to just 750 00:39:51,600 --> 00:39:54,900 train people write like a head of a studio, which was, you 751 00:39:54,900 --> 00:39:56,600 know, it's fun. And, you know, obviously, you're 752 00:39:56,600 --> 00:39:58,300 putting on muscle, which is important. 753 00:39:59,300 --> 00:40:04,700 But the more you just spend time with people and just talk, like, 754 00:40:04,800 --> 00:40:08,300 yeah, like, I just had a call this morning and we talked about 755 00:40:08,300 --> 00:40:10,500 a punch of them step, but then, you know, at the end we talked 756 00:40:10,500 --> 00:40:13,200 about sleep and he's, you know, he has trouble sleeping and 757 00:40:13,200 --> 00:40:15,900 sleep apnea, and things like that, so they all go hand in 758 00:40:15,900 --> 00:40:19,700 hand. And, and so yeah, it's 759 00:40:19,700 --> 00:40:21,600 definitely like a puzzle. And you just want to make sure 760 00:40:21,600 --> 00:40:24,800 that you're, you're getting like these wins in each in each 761 00:40:24,800 --> 00:40:26,600 category. Because, you know, it's all 762 00:40:26,600 --> 00:40:28,600 about just moving towards the ultimate. 763 00:40:28,700 --> 00:40:31,300 The goal of just feeling better. Absolutely man. 764 00:40:31,400 --> 00:40:34,000 Little little way to move the needle forward in some form or 765 00:40:34,000 --> 00:40:36,400 fashion every single day. That mean the compounding effect 766 00:40:36,400 --> 00:40:38,800 of that over time is, is hard to beat. 767 00:40:38,800 --> 00:40:40,800 People just need to, like, stick with it long enough to get the 768 00:40:41,200 --> 00:40:44,200 see, at least a fraction of the benefit that comes with getting 769 00:40:44,200 --> 00:40:46,900 things dialed in the once, you see that benefit, it's like, you 770 00:40:46,900 --> 00:40:48,500 just become addicted to the whole process. 771 00:40:48,500 --> 00:40:51,300 You get excited about, improving your sleep, and improving your 772 00:40:51,300 --> 00:40:52,600 training and improving your diet. 773 00:40:53,500 --> 00:40:54,700 It just doesn't happen overnight. 774 00:40:55,300 --> 00:40:58,800 No, I completely agree. I mean that's why I got this 775 00:40:58,800 --> 00:41:01,400 port last program put together, you know, it was six months. 776 00:41:01,400 --> 00:41:06,200 I was like, you know, and in six months, you know, in the scheme 777 00:41:06,200 --> 00:41:08,600 of things is that not that long, but I would have other programs 778 00:41:08,600 --> 00:41:10,000 that were two, three, four months. 779 00:41:10,000 --> 00:41:14,000 But, you know, it really, it takes time and I think the best 780 00:41:14,000 --> 00:41:16,700 programs are the ones that you have to be patient with and you 781 00:41:16,700 --> 00:41:20,500 have to like, you know, get those small wins and, you know, 782 00:41:20,500 --> 00:41:25,700 you don't put on whatever let's say you don't put on 15. 30 783 00:41:25,700 --> 00:41:31,200 pounds in one year, right? This happens over time, a few 784 00:41:31,200 --> 00:41:34,100 pounds a year. So to get back to where you want 785 00:41:34,100 --> 00:41:37,400 to be, it's going to, it's going to take time as well, so you 786 00:41:37,400 --> 00:41:40,300 just got to be. I think being patient is really 787 00:41:40,300 --> 00:41:42,200 important. Kind of percent man. 788 00:41:42,200 --> 00:41:44,000 Patience is a virtue. My wife tells me that all the 789 00:41:44,000 --> 00:41:46,900 time. Oh, Brian, I love what you 790 00:41:46,900 --> 00:41:49,300 doing, man, I'm excited for what you got coming up, where can 791 00:41:49,300 --> 00:41:51,800 people follow you? And just watch the journey 792 00:41:51,800 --> 00:41:53,600 unfold? Yeah. 793 00:41:53,600 --> 00:41:56,700 I mean, best places. My new revamped website. 794 00:41:57,100 --> 00:42:03,200 Brian green.com. And on there, I'm putting up all 795 00:42:03,200 --> 00:42:07,200 my podcast as well, which you're going to be on there soon and 796 00:42:07,200 --> 00:42:09,600 that's you know they get lean be clean podcast so they can hear 797 00:42:09,600 --> 00:42:12,300 all the content. I I do initially. 798 00:42:12,300 --> 00:42:16,000 When I first saw the podcast, we did one, I did one a week and I 799 00:42:16,000 --> 00:42:19,400 and then I moved it to to week, one of them's like a micro one. 800 00:42:19,400 --> 00:42:22,200 We're just, I'd talk about it a little topic for 5-10 minutes, 801 00:42:22,200 --> 00:42:24,500 and then the other one is, Views with you know, people like 802 00:42:24,500 --> 00:42:27,800 yourself and things like that. So I think people like that 803 00:42:27,800 --> 00:42:30,900 Rhythm it's been good for me and hopefully just get a lot of good 804 00:42:30,900 --> 00:42:33,800 content out there for people. Yeah, man, definitely and it's 805 00:42:34,200 --> 00:42:37,900 gry in for the last thing there. Yeah. 806 00:42:37,900 --> 00:42:40,600 Yeah. Yeah exactly Brian grin, gr. 807 00:42:40,600 --> 00:42:41,900 Lion. Yeah, perfect. 808 00:42:41,900 --> 00:42:43,100 Well, I'll be sure to link out to that. 809 00:42:43,100 --> 00:42:46,100 So makes it easy for people to find you keep in touch man. 810 00:42:46,100 --> 00:42:47,600 If there's ever anything that I could do for you. 811 00:42:47,700 --> 00:42:50,700 Just let me know. Awesome robber with this is fun 812 00:42:50,700 --> 00:42:53,700 doing a double first time. I've done two back-to-back 813 00:42:54,000 --> 00:42:57,400 podcast interviews, you know one with you and on mine and what 814 00:42:57,400 --> 00:42:59,500 now mine you're so good stuff. Heck. 815 00:42:59,500 --> 00:43:02,000 Yeah, man will keep killing it to keep putting out the content 816 00:43:02,000 --> 00:43:04,300 and keep in touch Brian. All right, Robert. 817 00:43:04,300 --> 00:43:05,500 Have a great day. Thank you. 818 00:43:05,700 --> 00:43:06,100 Bye.