1 00:00:00,100 --> 00:00:02,900 Hello, ladies and gents Robert Sykes keto, Savage.com. 2 00:00:02,900 --> 00:00:05,100 And today, I've got special guest at Vanessa spider on the 3 00:00:05,100 --> 00:00:07,500 line and we're going to dive into all kinds of things. 4 00:00:07,600 --> 00:00:11,600 Protein is thin fasting, protein sparing modified fast, high fat 5 00:00:11,600 --> 00:00:15,100 versus high protein versus low fat versus low protein, all the 6 00:00:15,100 --> 00:00:17,700 goods, all of the stuff that's controversial right now in the 7 00:00:17,700 --> 00:00:21,000 keto, low carb carnivore space. I've got a lot of respect for 8 00:00:21,000 --> 00:00:24,700 Vanessa, what she does her messaging and the waves, she is 9 00:00:24,700 --> 00:00:27,900 making in the community, so I was super excited to dive into 10 00:00:27,900 --> 00:00:29,900 all of these topics. Can I get her take on? 11 00:00:30,000 --> 00:00:33,500 Them and see what is the most optimal way for people to 12 00:00:33,500 --> 00:00:35,600 approach to nutrition? I learned a ton. 13 00:00:35,600 --> 00:00:37,000 I have no doubt that you will as well. 14 00:00:37,100 --> 00:00:38,900 Without further Ado, sit back, relax. 15 00:00:38,900 --> 00:00:51,800 Enjoy the podcast with Vanessa Vanessa. 16 00:00:51,800 --> 00:00:55,300 How are you? I'm doing fantastic. 17 00:00:55,300 --> 00:00:58,100 How are you today? Robert I'm doing wonderfully. 18 00:00:58,100 --> 00:01:00,600 Well, so for those that don't know, we just got done recording 19 00:01:00,600 --> 00:01:03,700 on your podcast and every time I do it back-to-back episode, it 20 00:01:03,700 --> 00:01:05,900 all kind of Blends together in my mind. 21 00:01:05,900 --> 00:01:08,800 So hopefully we don't cover things that we already covered 22 00:01:08,800 --> 00:01:11,600 thinking that we haven't. But I'm super excited to talk 23 00:01:11,600 --> 00:01:14,300 with you again. Yeah. 24 00:01:14,300 --> 00:01:19,500 And so fun and I'm still just feeling so excited for you guys. 25 00:01:20,400 --> 00:01:22,900 You know that you just shared your wonderful news. 26 00:01:22,900 --> 00:01:26,500 So it was really fun to get to talk about that on the podcast. 27 00:01:26,600 --> 00:01:29,500 Yeah. Yeah I'd love to dive into that 28 00:01:29,600 --> 00:01:33,000 Spectrum on on this show as well with regard to what you've 29 00:01:33,000 --> 00:01:36,800 experienced because you so just kind of bring us up to speed. 30 00:01:36,800 --> 00:01:39,400 I didn't realize this until you pointed out on our recording, 31 00:01:39,400 --> 00:01:43,200 but the last time you and I had spoke on a podcast was in 2019, 32 00:01:43,200 --> 00:01:46,400 which just Seems mind-boggling to me, it's wild. 33 00:01:46,600 --> 00:01:49,800 Yeah, crazy lot A lot has happened since 2019. 34 00:01:50,600 --> 00:01:51,500 Yes. Yeah. 35 00:01:51,500 --> 00:01:54,100 And it's, we had a similar sort of thing. 36 00:01:54,100 --> 00:01:57,800 As, you know, you guys, you know, we were kind of living in 37 00:01:57,800 --> 00:02:01,900 a temporary kind of situation while we were building our new 38 00:02:01,900 --> 00:02:07,100 place and we finally got to move in in the spring and then you 39 00:02:07,100 --> 00:02:11,800 know, the baby came right after. So it was like, house baby like 40 00:02:11,800 --> 00:02:15,500 all that stuff. And, you know, similarly I've 41 00:02:15,500 --> 00:02:19,700 been working on a product which I told you about, so just a lot 42 00:02:19,700 --> 00:02:22,900 of, like, parallels there, but it is amazing. 43 00:02:23,800 --> 00:02:27,300 You know, to think back 20, 19 things were so different and how 44 00:02:27,300 --> 00:02:31,000 quickly life can change, you know, to all of a sudden be 45 00:02:31,000 --> 00:02:34,400 living in a new home and have a baby and and all that stuff. 46 00:02:34,800 --> 00:02:37,300 Well, I gotta tip my hat to you because you have absolutely been 47 00:02:37,300 --> 00:02:40,700 killing it from a from a Business and Entrepreneurship 48 00:02:40,700 --> 00:02:42,300 standpoint. I mean, it looks like your brand 49 00:02:42,300 --> 00:02:46,200 is just continue to grow. I mean people people refer back 50 00:02:46,200 --> 00:02:49,800 to your podcast all the time, many of my clients listen to all 51 00:02:49,800 --> 00:02:52,200 the content that you're putting out there so you're definitely 52 00:02:52,200 --> 00:02:54,900 Making Waves out there. Thank you. 53 00:02:54,900 --> 00:02:59,200 That's so nice of you to say. It's it's so awesome because I 54 00:02:59,200 --> 00:03:02,700 think like we also talked about. I used to work in finance and 55 00:03:02,700 --> 00:03:06,400 you did too and, you know, finances such a like sexy 56 00:03:06,400 --> 00:03:08,800 industry to be an especially when you work in the stock 57 00:03:08,800 --> 00:03:11,100 market. Like I really had a lot of fun 58 00:03:11,100 --> 00:03:15,200 doing that but there was no fulfillment, you know on a sort 59 00:03:15,200 --> 00:03:18,200 of inner fulfillment from that because you're just making 60 00:03:18,200 --> 00:03:20,700 people more money who already have a lot of money. 61 00:03:20,700 --> 00:03:25,100 Like there's just, not a lot of it's not very But then to be 62 00:03:25,100 --> 00:03:27,300 able to shift into something that's been my passion. 63 00:03:28,000 --> 00:03:32,500 In never, I never ever feel like I'm working when I am working on 64 00:03:32,500 --> 00:03:36,200 this business because you know, it's my passion and I love 65 00:03:36,200 --> 00:03:39,300 helping people and I know like you said you just getting those 66 00:03:39,300 --> 00:03:42,500 emails from people that, you know, something you said on a 67 00:03:42,500 --> 00:03:46,200 podcast or some content that you put out shifted something for 68 00:03:46,200 --> 00:03:48,700 them to change their life in a small way for the better. 69 00:03:48,700 --> 00:03:51,900 It makes what you do so fulfilling. 70 00:03:52,500 --> 00:03:55,100 So thanks for saying that. Really appreciate it. 71 00:03:55,100 --> 00:03:58,800 Yeah, yeah, totally for me, but it doesn't have any background 72 00:03:58,800 --> 00:04:01,100 on you. They should definitely listen to 73 00:04:01,100 --> 00:04:04,500 our prior podcast but just to kind of bring them up to speed. 74 00:04:04,600 --> 00:04:07,600 When was it that you left the financial sector and just 75 00:04:07,600 --> 00:04:10,000 started building? What is now your brain and 76 00:04:10,000 --> 00:04:12,000 business? Within the keto low carb space? 77 00:04:13,200 --> 00:04:17,100 Yes, I started ketogenic girl. As my side hustle, I always 78 00:04:17,200 --> 00:04:19,500 really like to encourage people to do that. 79 00:04:19,500 --> 00:04:21,700 If you have something that you're really passionate about, 80 00:04:21,800 --> 00:04:24,000 you know, do it while you still have. 81 00:04:24,100 --> 00:04:28,900 Coming in from your main hustle because you'll have so much less 82 00:04:28,900 --> 00:04:31,700 stress doing it. And so for me, you know I had 83 00:04:31,700 --> 00:04:33,800 been working in the stock market. 84 00:04:33,800 --> 00:04:37,000 I've had my Securities license was doing that right after I 85 00:04:37,000 --> 00:04:42,400 graduated University and I was doing that for a while and then 86 00:04:42,400 --> 00:04:48,100 in 2014 I started sort of doing intermittent fasting trying out 87 00:04:48,100 --> 00:04:52,900 keto for myself and I started the blog was around around that 88 00:04:52,900 --> 00:04:57,500 time like June 2015. And I was doing it just for fun 89 00:04:57,500 --> 00:05:01,100 but also, you know, hoping that it could grow into something 90 00:05:01,100 --> 00:05:05,800 more and then it got to the point where, you know, I was 91 00:05:05,800 --> 00:05:09,400 doing building ketogenic girl, you know, people were asking me 92 00:05:09,400 --> 00:05:14,200 for a meal plans, constantly, and I just decided to create 93 00:05:14,200 --> 00:05:19,300 some and then the income from the business became better than 94 00:05:19,300 --> 00:05:23,500 what I was doing with my job in finance, and that's when I made 95 00:05:23,500 --> 00:05:26,300 the switch. And completely stopped doing 96 00:05:26,300 --> 00:05:28,400 that. So I really waited until the 97 00:05:28,400 --> 00:05:31,700 income was equated and then it seemed like okay well this is 98 00:05:31,700 --> 00:05:35,800 now I have to turn my full attention and you know, if 99 00:05:35,800 --> 00:05:38,000 you're really really passionate about something you love doing 100 00:05:38,000 --> 00:05:41,800 it, it won't feel like work when you're doing it in the evenings. 101 00:05:41,800 --> 00:05:45,000 You know, I remember that first year, Pete still gives me shit 102 00:05:45,000 --> 00:05:47,200 for those. But that first year, I worked 103 00:05:47,200 --> 00:05:50,300 through all of Christmas Eve and Christmas Day because someone 104 00:05:50,300 --> 00:05:55,200 had ordered some meal plans and I had to To finalize them. 105 00:05:55,200 --> 00:05:58,800 And, you know, he had to go spend all of Christmas Eve and 106 00:05:58,800 --> 00:06:02,000 Christmas Day by himself. So we were in Prague at the time 107 00:06:02,400 --> 00:06:05,700 and, you know, it's it's that, you know, hustle you sometimes 108 00:06:05,700 --> 00:06:10,000 have to do it when it's not convenient but, you know, it 109 00:06:10,000 --> 00:06:13,600 definitely is worth it. Yeah, I think, you know, that's 110 00:06:13,700 --> 00:06:16,600 often times gets left unsaid but like the things that you have to 111 00:06:16,600 --> 00:06:20,900 sacrifice in order to get the initial momentum going is, yeah, 112 00:06:20,900 --> 00:06:23,800 like it doesn't seem like a sacrifice to the person doing it 113 00:06:23,800 --> 00:06:26,000 off. Has because it makes, I mean, 114 00:06:26,000 --> 00:06:28,300 such like a like you feel convicted about what you're 115 00:06:28,300 --> 00:06:30,700 doing, but for the people that are close to you, that don't 116 00:06:30,700 --> 00:06:33,500 really get it yet. It's like, what in the world are 117 00:06:33,500 --> 00:06:34,700 you doing with your life right now? 118 00:06:34,700 --> 00:06:38,900 I remember when I, when I proposed a crystal, when she had 119 00:06:38,900 --> 00:06:41,900 just won her competition and I proposed to her on stage that 120 00:06:41,900 --> 00:06:45,000 night in the hotel room, like, you know, had the celebratory 121 00:06:45,000 --> 00:06:47,500 meal, all that stuff. And then most people probably 122 00:06:47,500 --> 00:06:51,300 aren't working after they, you know, just get engaged. 123 00:06:51,300 --> 00:06:53,900 I'm sitting there at the table and the hotel room editing that 124 00:06:54,000 --> 00:06:57,700 That YouTube Vlogs I can go out the same day that all, that just 125 00:06:57,700 --> 00:06:59,500 happened. It's just like crazy little 126 00:06:59,500 --> 00:07:01,400 things like that, that you don't really think about it. 127 00:07:01,407 --> 00:07:03,700 Until after the fact that it's like, the little moments that 128 00:07:03,700 --> 00:07:06,000 you cherish, you know? Yeah. 129 00:07:06,000 --> 00:07:10,000 It is it's all part of the adventure of running your own 130 00:07:10,000 --> 00:07:13,800 business and there's a lot of stress that comes with it. 131 00:07:13,800 --> 00:07:16,800 So you really have to appreciate those. 132 00:07:17,400 --> 00:07:20,300 Those winds in the moments that make it, you know, feel worth 133 00:07:20,300 --> 00:07:21,800 it. Hmm, totally. 134 00:07:22,100 --> 00:07:25,600 So when we were talking on your pain, Cast, we were tucked 135 00:07:25,600 --> 00:07:29,000 discussing some of the, you know, the, the bubbles, the 136 00:07:29,000 --> 00:07:32,400 Hypes, the trends within the keto low carb space and you, and 137 00:07:32,407 --> 00:07:35,300 I have both been putting out content for about the same 138 00:07:35,300 --> 00:07:37,900 amount of time. Now, since 2014-15, somewhere 139 00:07:37,900 --> 00:07:42,000 that window, when we started and in doing that, we've seen quite 140 00:07:42,000 --> 00:07:45,700 a few Trends. Come and go right now. 141 00:07:45,800 --> 00:07:50,200 It seems as though, protein has been given the Halo and fat is 142 00:07:50,200 --> 00:07:52,800 kind of almost, I don't know, villainize is the right word, 143 00:07:52,800 --> 00:07:55,700 but it's definitely been. Knocked down a few pedestals 144 00:07:55,700 --> 00:07:58,900 with regard to what people are prioritizing and I'd love to 145 00:07:58,900 --> 00:08:02,600 kind of get your take on that and just the trends in general. 146 00:08:02,600 --> 00:08:05,600 Like what are some of the things that you've seen come and go and 147 00:08:05,600 --> 00:08:08,900 what seems to stick and what seems to not within the keto 148 00:08:08,900 --> 00:08:12,400 carnivore low-carb space. Yeah, absolutely. 149 00:08:12,400 --> 00:08:15,600 It's a great question. I know that the two biggest 150 00:08:15,600 --> 00:08:18,900 trends that I've really seen pop up in the last few years has 151 00:08:18,900 --> 00:08:22,900 been this push for higher protein, and also like extreme 152 00:08:22,900 --> 00:08:25,400 fasting. It's been like, the two things 153 00:08:25,400 --> 00:08:28,700 that I've really seen, you know, pop up and, and take over and 154 00:08:28,700 --> 00:08:30,500 the one I think is a great thing. 155 00:08:30,500 --> 00:08:35,400 The other one, maybe not so much the protein on the protein side. 156 00:08:35,799 --> 00:08:40,000 I think it's been really beneficial for people to not to 157 00:08:40,000 --> 00:08:45,000 learn not to fear protein on keto, because there is a lot of 158 00:08:45,000 --> 00:08:49,000 information out there about doing keto and, you know, like 159 00:08:49,000 --> 00:08:52,200 you and I just spoke about some people, you know, recommend or 160 00:08:52,200 --> 00:08:56,000 Advocate to have like, you know, No 20 to 30 grams of protein a 161 00:08:56,000 --> 00:08:58,800 day, will you get into ketosis doing? 162 00:08:58,800 --> 00:09:01,700 That definitely, you'll get into ketosis doing that. 163 00:09:01,900 --> 00:09:05,600 But is that good for maintaining maintaining your lean mass? 164 00:09:05,600 --> 00:09:07,700 Is it good for, you know, building lean mass? 165 00:09:08,000 --> 00:09:11,100 You know, definitely not. So that's kind of a side of 166 00:09:11,100 --> 00:09:15,100 Quito where I think people were fearing protein for a while 167 00:09:15,100 --> 00:09:18,800 because it is one of those things that, you know, are 168 00:09:18,800 --> 00:09:22,500 levers that if you pull down on it and you suppress your protein 169 00:09:22,500 --> 00:09:27,300 intake, you will Higher ketones. And there was this, you know, 170 00:09:27,800 --> 00:09:31,600 there is this aspect to Quito. We're having higher ketones. 171 00:09:31,600 --> 00:09:34,900 Doesn't necessarily always mean that you're then going to be 172 00:09:35,100 --> 00:09:37,700 burning body fat. And so, you know, people might 173 00:09:37,700 --> 00:09:42,100 be really not suppressing carbs, almost nothing restricting. 174 00:09:42,100 --> 00:09:45,700 Protein to very, very low levels even 40 or 50 grams which is 175 00:09:45,700 --> 00:09:48,700 sort of around where the RDI are recommended. 176 00:09:48,700 --> 00:09:53,100 Daily intake is and then getting in lots of calories from fat. 177 00:09:53,100 --> 00:09:56,600 But if their goal Goal is specifically fat loss, that may 178 00:09:56,600 --> 00:09:59,500 not be the most helpful thing. If their goal is specifically 179 00:09:59,500 --> 00:10:02,700 body recomposition, it may not be the most helpful thing to 180 00:10:02,700 --> 00:10:04,100 restrict protein to those low-level. 181 00:10:04,100 --> 00:10:08,000 So I've loved seeing this conversation evolved about what 182 00:10:08,000 --> 00:10:11,700 is optimal protein. You know for an individual if 183 00:10:11,700 --> 00:10:16,600 they want to recompose their body towards lower fat Mass you 184 00:10:16,600 --> 00:10:20,200 know maintain or have higher greater lean mass and be as 185 00:10:20,200 --> 00:10:22,400 healthy and a strong that they can be doing that and I think 186 00:10:22,400 --> 00:10:26,200 that you know learning That adequate protein could be around 187 00:10:26,200 --> 00:10:29,300 as you and I were just talking about one gram of protein per 188 00:10:29,300 --> 00:10:32,800 pound of lean mass, and you can determine that doing a body scan 189 00:10:32,800 --> 00:10:36,700 figuring out how much lean mass you actually have and where your 190 00:10:36,700 --> 00:10:40,500 protein should be. There's also sort of this other 191 00:10:40,500 --> 00:10:43,600 concept that I learned from dr. Don Lemon. 192 00:10:43,600 --> 00:10:45,300 And dr. Gabriel lion, which is just, you 193 00:10:45,300 --> 00:10:47,800 know, making sure that your minimum protein intake is around 194 00:10:47,800 --> 00:10:51,400 90 grams of protein per day. And you can, you know, do that 195 00:10:51,400 --> 00:10:54,900 in across three meals a day 30? Each time you're going to 196 00:10:54,900 --> 00:10:59,100 trigger the leucine threshold because you're Lucy and the 197 00:10:59,100 --> 00:11:01,500 amino acid. Leucine will increase by 2 to 3 198 00:11:01,500 --> 00:11:05,000 grams in your blood and so that will trigger muscle protein 199 00:11:05,000 --> 00:11:06,700 synthesis. It's a great way to make sure 200 00:11:06,700 --> 00:11:09,100 you get enough protein to maintain your lean mass and 201 00:11:09,100 --> 00:11:13,300 maybe even grow it to depending on what you're doing, you know, 202 00:11:13,300 --> 00:11:18,100 with your exercise and that sort of thing as you and I, you know, 203 00:11:18,100 --> 00:11:22,300 talked about there is also the other side of it, which is how 204 00:11:22,300 --> 00:11:23,800 much protein is too much protein. 205 00:11:24,000 --> 00:11:28,100 Teen and glorifying protein to the point where you're always 206 00:11:28,100 --> 00:11:30,000 doing high protein and its really, really high. 207 00:11:30,000 --> 00:11:34,200 It may be too high and Beyond what your body actually needs. 208 00:11:34,200 --> 00:11:36,500 So, you know, I think it's important to just talk about 209 00:11:36,500 --> 00:11:39,400 optimal protein and what that sweet spot is for the 210 00:11:39,400 --> 00:11:43,400 individual. And higher protein, doesn't 211 00:11:43,400 --> 00:11:46,200 necessarily mean, you know, eating just all of your calories 212 00:11:46,200 --> 00:11:50,900 from protein or doing like upwards of 40 45, 50 percent of 213 00:11:50,900 --> 00:11:53,100 your calories coming in from protein. 214 00:11:53,500 --> 00:11:55,300 Yeah. I totally, totally agree. 215 00:11:55,500 --> 00:12:00,100 I think a lot of the, the issue comes in that people want these 216 00:12:00,400 --> 00:12:04,600 bite-sized memes that showcase how much they should eat, what 217 00:12:04,600 --> 00:12:06,600 they should eat. And then expect that to solve 218 00:12:06,600 --> 00:12:09,700 other problems, and it does just so much more context that needs 219 00:12:09,700 --> 00:12:12,500 to be discussed. Then you can't put on a meme it 220 00:12:12,500 --> 00:12:16,000 won't fit on the Instagram graphic and I feel like that 221 00:12:16,100 --> 00:12:20,400 push to just make things so simple that it just you know 222 00:12:20,400 --> 00:12:22,600 oversimplifies the entire process and is supposed to be 223 00:12:22,600 --> 00:12:26,200 like a blanket statement that The masses can oftentimes do 224 00:12:26,500 --> 00:12:30,400 more harm than good and causes Mass confusion because I feel 225 00:12:30,400 --> 00:12:33,900 like a lot of people view me as a higher fat guy. 226 00:12:33,900 --> 00:12:36,700 Lot of people view you as a higher protein person, but as we 227 00:12:36,700 --> 00:12:39,100 just discussed on your show are actual protein. 228 00:12:39,100 --> 00:12:40,800 Recommendations are pretty much the same. 229 00:12:41,800 --> 00:12:44,600 So I'm like, I like that. You say optimal protein. 230 00:12:44,600 --> 00:12:47,600 I've been like people asking me what type of diet that I follow? 231 00:12:47,900 --> 00:12:52,500 And oftentimes say, I'm high fat optimal protein and low to no 232 00:12:52,500 --> 00:12:54,600 carb. And I feel like That optimal 233 00:12:54,600 --> 00:12:56,800 protein is something that we both have in common because 234 00:12:56,800 --> 00:12:59,100 depending on the goals depending on the person depending on their 235 00:12:59,100 --> 00:13:02,000 history, that protein may look a little bit different from person 236 00:13:02,000 --> 00:13:04,500 to person. But I'd hundred percent agree 237 00:13:04,500 --> 00:13:08,500 that this massive push for minimal protein is certainly not 238 00:13:08,500 --> 00:13:11,600 optimal and this massive push for exceedingly. 239 00:13:11,600 --> 00:13:13,100 High. Protein is also certainly not 240 00:13:13,100 --> 00:13:15,600 optimal, so optimal protein is optimal. 241 00:13:16,800 --> 00:13:19,800 Exactly. That's really funny. 242 00:13:19,800 --> 00:13:22,700 You said that, you know, we both sort of make the same 243 00:13:22,700 --> 00:13:26,500 recommendations and You know, you are perceived as more of the 244 00:13:26,500 --> 00:13:31,300 high fat person, you know? But that doesn't always equate, 245 00:13:31,300 --> 00:13:34,200 like, low protein. I don't know, you know, why? 246 00:13:34,200 --> 00:13:37,100 It sort of seems to be your high fat, your low protein. 247 00:13:37,300 --> 00:13:39,800 And if you're high protein, then people think you're low fat 248 00:13:39,800 --> 00:13:43,200 which I get on my end and I'm like, no, no, no, this doesn't 249 00:13:43,200 --> 00:13:46,400 mean zero fat. You have to make sure that you 250 00:13:46,400 --> 00:13:49,800 get healthy fats and because you need energy from One Source, 251 00:13:49,800 --> 00:13:51,200 you're not getting it from carbs. 252 00:13:51,200 --> 00:13:55,100 So, you know, it's they don't have to Mutually exclusive. 253 00:13:55,400 --> 00:13:58,100 Yeah totally totally agree and I feel like and we kind of touched 254 00:13:58,100 --> 00:14:00,900 on this a little bit and the other episode is that a lot of 255 00:14:00,900 --> 00:14:04,700 it really just stems from you know, how many calories you 256 00:14:04,700 --> 00:14:07,700 consume because if you're consuming, you know, very, very 257 00:14:07,700 --> 00:14:11,200 low calories and you're trying to consume optimal protein for 258 00:14:11,200 --> 00:14:15,400 your you, nobody stats, then you're not really going to have 259 00:14:15,400 --> 00:14:19,300 much of a lot meant left for fats, or fat, or carbs or fat, 260 00:14:19,300 --> 00:14:21,100 depending on what you're trying to use as your primary fuel 261 00:14:21,100 --> 00:14:23,000 source. So, if you're trying to hit up 262 00:14:23,000 --> 00:14:24,800 some protein, but you're not Not eating enough in general. 263 00:14:24,800 --> 00:14:28,100 Your kind of shooting yourself in the foot and if you're over 264 00:14:28,100 --> 00:14:30,900 consuming, you're not obviously going to be doing the yourself, 265 00:14:30,900 --> 00:14:34,600 any favors either. So the total caloric intake is 266 00:14:34,600 --> 00:14:38,600 going to have a direct impact on the allotment for protein and 267 00:14:38,600 --> 00:14:41,400 your fuel source whether that be fat or carbs. 268 00:14:41,400 --> 00:14:43,800 And I feel like, you know, people are chronically under 269 00:14:43,800 --> 00:14:46,500 eating people are chronically overeating and people have just 270 00:14:46,500 --> 00:14:51,500 kind of kind of lost context of how many calories they need to 271 00:14:51,500 --> 00:14:53,200 be able to function at an optimal rate. 272 00:14:53,200 --> 00:14:56,600 It's Lee not sub 1000 calories. As I see a lot of people 273 00:14:56,600 --> 00:15:00,100 recommending and it's also probably not 5,000 calories. 274 00:15:01,800 --> 00:15:04,000 Right. And I think it depends 275 00:15:04,300 --> 00:15:07,500 specifically on what your goal is and what you're optimizing 276 00:15:07,500 --> 00:15:11,800 for, you know, based on the individuals needs and and 277 00:15:11,800 --> 00:15:16,000 knowing that those can shift and change and there are times when 278 00:15:16,400 --> 00:15:19,300 you know you're going to want to, you know, maybe change 279 00:15:19,300 --> 00:15:22,400 things up and bump up your protein, a little bit higher, 280 00:15:22,400 --> 00:15:25,700 drop your fat, a little bit lower if you are sort of cutting 281 00:15:25,700 --> 00:15:28,400 and that's a nice way for people to look at it, instead of just 282 00:15:28,400 --> 00:15:32,200 looking at the calories, right. And I know that you You talked a 283 00:15:32,208 --> 00:15:35,000 lot about macros as well. It's like, well, you know, if 284 00:15:35,000 --> 00:15:37,900 you're going into a leaning out period, I'm cutting. 285 00:15:37,900 --> 00:15:40,600 So I'm going to drop my fat a little bit, I'm going to bump up 286 00:15:40,600 --> 00:15:43,800 my protein a little bit, you know, that kind of thing versus 287 00:15:43,800 --> 00:15:48,600 just I'm going to cut calories across the board and especially 288 00:15:48,600 --> 00:15:51,900 for doing resistance training. You can utilize that that 289 00:15:51,900 --> 00:15:55,600 protein really well. But then if you are optimizing 290 00:15:55,600 --> 00:15:59,500 for things like fertility, or pregnancy, or just hormonal 291 00:15:59,500 --> 00:16:02,300 health, or if you're sort of healing, From some kind of 292 00:16:02,308 --> 00:16:05,400 condition, you want your body to be able to get into homeostasis 293 00:16:05,800 --> 00:16:09,900 and, you know, not getting enough energy and you're gonna, 294 00:16:09,900 --> 00:16:12,200 you know, not you're not going to be able to experience those 295 00:16:12,200 --> 00:16:15,700 healing benefits through restricting calories and that 296 00:16:15,700 --> 00:16:17,100 way. Yeah, totally agree. 297 00:16:17,100 --> 00:16:21,200 I mean, calories as a word should not be a bad word like 298 00:16:21,200 --> 00:16:23,000 calories. Should, I mean calories are 299 00:16:23,000 --> 00:16:26,400 simply energy, its Fuel and I feel like if people thought of 300 00:16:26,400 --> 00:16:30,200 calories as such, then that would be a much better 301 00:16:30,200 --> 00:16:33,200 relationship with that. Because if you're, if you're 302 00:16:33,200 --> 00:16:36,100 trying to fuel yourself or energize yourself properly, 303 00:16:36,700 --> 00:16:39,200 calories are seen in a much different context than just, you 304 00:16:39,200 --> 00:16:41,700 know, the old adage of calories in calories out. 305 00:16:41,700 --> 00:16:43,900 You know, constantly got lose weight, lose weight, lose 306 00:16:43,900 --> 00:16:47,000 weight, it just becomes this, very negative self-talk that 307 00:16:47,000 --> 00:16:49,300 pushes people to under consume calories in general. 308 00:16:50,800 --> 00:16:53,200 Yeah. And I also I loved one of the 309 00:16:53,200 --> 00:16:54,700 things I kind of learned from dr. 310 00:16:54,700 --> 00:16:59,600 Ted Naaman was changing up the way that you you know, you 311 00:16:59,800 --> 00:17:01,400 conceptualize these different things. 312 00:17:01,400 --> 00:17:04,400 So we have macros and we look at macros versus calories. 313 00:17:04,700 --> 00:17:09,000 There's this other dimension, which is sort of protein and 314 00:17:09,000 --> 00:17:12,099 energy and then, you know, looking into the biochemistry of 315 00:17:12,099 --> 00:17:16,599 things. What is it that makes up fuel or 316 00:17:16,599 --> 00:17:19,800 energy and what is it? That makes up sort of building 317 00:17:19,800 --> 00:17:22,500 blocks or Seen it that's been really helpful. 318 00:17:22,500 --> 00:17:26,900 I know for myself to learn. Well you know, carbs and fat are 319 00:17:27,000 --> 00:17:31,500 on the energy side, the fuel side and you want that to be 320 00:17:31,500 --> 00:17:35,600 your fuel either carbons in the form of carbohydrates or carbons 321 00:17:35,600 --> 00:17:38,800 coming from your hydrocarbons or fat. 322 00:17:38,800 --> 00:17:42,700 And then protein is not fuel, it should be potential fuel but 323 00:17:42,700 --> 00:17:45,600 it's really your body's way of getting amino acids that it 324 00:17:45,600 --> 00:17:49,100 needs to get every day because as you know, it's an essential 325 00:17:49,100 --> 00:17:52,000 macronutrient, you have to get these Nine essential amino acids 326 00:17:52,000 --> 00:17:54,800 everyday. So you look at protein as 327 00:17:54,800 --> 00:17:59,300 building blocks for your body and you should look at fat and 328 00:17:59,300 --> 00:18:01,700 carbs as fuel. You want to choose the 329 00:18:01,900 --> 00:18:05,300 healthiest forms of those carbons, whether it's low 330 00:18:05,300 --> 00:18:10,700 starch, you know, lower glycemic carbohydrates and the fats I'd 331 00:18:10,700 --> 00:18:13,000 you want healthy whole fats coming from Whole Foods. 332 00:18:13,400 --> 00:18:16,300 You know, a lot of animal-based saturated fats and not the 333 00:18:16,300 --> 00:18:19,200 vegetable refined, you know, oils and things. 334 00:18:20,000 --> 00:18:23,200 On the protein side because that's not your fuel. 335 00:18:23,600 --> 00:18:27,600 If you eat too much of it, then it will potentially turn into 336 00:18:27,600 --> 00:18:30,800 your fuel which you don't want. If you don't get enough of it 337 00:18:30,800 --> 00:18:33,300 then you won't have enough building blocks, you know to 338 00:18:33,300 --> 00:18:36,300 restore and recompose your body properly. 339 00:18:36,300 --> 00:18:38,900 So I like looking at it from that Dimension as well. 340 00:18:38,900 --> 00:18:41,600 And like you said, it's so much more than just calories. 341 00:18:41,600 --> 00:18:43,700 Mmm. Yeah, I think you know, a lot of 342 00:18:43,700 --> 00:18:48,300 people are viewing protein as a substrate for energy and that's 343 00:18:48,300 --> 00:18:49,900 just not good. Like, you're We're going to 344 00:18:49,908 --> 00:18:52,100 perform at an Optimum rate. If you're trying to 345 00:18:52,500 --> 00:18:55,100 inefficiently use gluconeogenesis to take the 346 00:18:55,100 --> 00:18:58,700 protein, you're consuming as and convert that into a fuel source, 347 00:18:58,700 --> 00:19:01,300 it's just never going to be optimal. 348 00:19:01,800 --> 00:19:06,700 So I think that view is very, very well Warrenton, speaking of 349 00:19:06,700 --> 00:19:08,800 calories, and I guess the lack of calories. 350 00:19:09,100 --> 00:19:12,800 I'd love to talk about what you mentioned in alluded to earlier, 351 00:19:12,800 --> 00:19:16,200 which is this discussion of long term, extended fasting just 352 00:19:16,200 --> 00:19:20,500 fasting in general and I feel like there I feel like fasting 353 00:19:20,500 --> 00:19:22,400 has a lot of positives that come with it. 354 00:19:22,400 --> 00:19:25,300 I mean, there are most definitely benefits that can 355 00:19:25,300 --> 00:19:29,800 come from fasting, but I feel like there's been a lot of 356 00:19:29,800 --> 00:19:32,300 overuse of fasting and like something like intermittent 357 00:19:32,300 --> 00:19:35,300 fasting in which, you know, over the course of a 24-hour, period. 358 00:19:35,300 --> 00:19:38,000 You're not your, you have a period in which you're not 359 00:19:38,000 --> 00:19:39,900 consuming food, I think that is totally fine. 360 00:19:39,900 --> 00:19:43,500 I pretty much do that daily myself, but from an extended 361 00:19:43,500 --> 00:19:46,500 fasting standpoint, I feel like that is often times overused as 362 00:19:46,500 --> 00:19:51,500 well and has a similar effect. To Chronic under eating because 363 00:19:51,500 --> 00:19:53,700 at the end of the day, if your average intake is just not 364 00:19:53,700 --> 00:19:55,600 sufficient, which is going to be hard to do. 365 00:19:55,600 --> 00:19:59,700 If you're having several days of non-consumption, it's going to 366 00:19:59,700 --> 00:20:02,600 have just the same effect as chronically under eating with 367 00:20:02,600 --> 00:20:04,900 have. Yeah, I love that. 368 00:20:04,900 --> 00:20:08,700 He brought this topic. That was the other Trend that I, 369 00:20:08,700 --> 00:20:10,900 you know, we've both seen come up in the space. 370 00:20:10,900 --> 00:20:14,400 And I think I have to preface this by saying, I think fasting 371 00:20:14,400 --> 00:20:17,800 is one of the most powerful, ancient healing tools in the 372 00:20:17,800 --> 00:20:21,600 world, you know, Hippocrates. The founder of medicine. 373 00:20:21,600 --> 00:20:25,000 He had a floor and his Hospital in Greece where he just fasted 374 00:20:25,000 --> 00:20:29,300 people for disease states. Pathologies it is amazing for 375 00:20:29,300 --> 00:20:32,400 restoring health, in the body, to just cut off your cut 376 00:20:32,400 --> 00:20:35,800 yourself off from all food and just let your body heal. 377 00:20:35,800 --> 00:20:39,500 I think it's incredibly powerful for that for a tapa G. 378 00:20:39,800 --> 00:20:43,500 I'm a big fan of doing like seasonal, fasts or five to seven 379 00:20:43,500 --> 00:20:47,900 days and you know really just getting that etapa, g recycling, 380 00:20:47,900 --> 00:20:51,900 all those misfolded. Canal's and proteins and you 381 00:20:51,900 --> 00:20:54,100 know, really pushing that. You can also get a lot of etapa, 382 00:20:54,100 --> 00:20:57,000 G from exercise, a huge amount from exercise. 383 00:20:57,000 --> 00:20:59,400 So you know you don't necessarily have to go to that 384 00:20:59,400 --> 00:21:01,200 extreme. But what I really don't like is 385 00:21:01,200 --> 00:21:05,500 when fasting is used for the purpose of fat loss because I 386 00:21:05,508 --> 00:21:11,500 think it has more - you know, metabolic adaptations then, you 387 00:21:11,500 --> 00:21:14,300 know, other approaches, you know, sort of like doing a 388 00:21:14,308 --> 00:21:17,800 caloric deficit because, you know, a lot of there are people 389 00:21:17,800 --> 00:21:19,400 out there who say that it doesn't. 390 00:21:19,500 --> 00:21:23,100 Slow your metabolic rate, it actually ramps it up but I don't 391 00:21:23,100 --> 00:21:26,200 see how that's physiologically possible because of part of your 392 00:21:26,200 --> 00:21:28,400 metabolic rate is the thermic effect of food. 393 00:21:28,400 --> 00:21:31,100 So if you don't have the thermic effect of food, then your 394 00:21:31,100 --> 00:21:33,100 metabolic rate goes down just from that. 395 00:21:33,100 --> 00:21:36,300 And then there's other aspects that slow down, you know, when 396 00:21:36,300 --> 00:21:39,000 no food is coming in, just like you said, when you're on a very 397 00:21:39,200 --> 00:21:43,600 restricted, dietary intake from a calories, so, you know, you're 398 00:21:43,600 --> 00:21:48,300 going to be really pushing, you know, on your body, pushing your 399 00:21:48,300 --> 00:21:52,000 body too. Really stress it in a way to 400 00:21:52,200 --> 00:21:55,100 achieve this result. And I think ultimately people 401 00:21:55,100 --> 00:21:58,800 are using fasting for fat loss. They will find that when they go 402 00:21:58,800 --> 00:22:02,800 back to eating anything, they're going to put weight back on and 403 00:22:02,800 --> 00:22:06,000 because the metabolic - metabolic adaptations, they're 404 00:22:06,000 --> 00:22:07,900 probably going to regain what they lost. 405 00:22:07,900 --> 00:22:11,300 So it's a lot of like sacrifice and pushing and stress on the 406 00:22:11,300 --> 00:22:14,700 body when I think that there's other ways of going about it and 407 00:22:14,700 --> 00:22:18,100 some people love doing extended fasting for fat loss. 408 00:22:18,900 --> 00:22:21,400 You know I respect Get anyone's choice or decision in doing 409 00:22:21,400 --> 00:22:24,700 that, but I personally don't think it's the best way to lose 410 00:22:24,700 --> 00:22:27,100 fat. I think that there's, you know, 411 00:22:27,100 --> 00:22:31,200 other approaches that are just much better in terms of fat loss 412 00:22:31,200 --> 00:22:33,700 because the there's two parts of the equation. 413 00:22:33,800 --> 00:22:38,100 You know, when you lose weight is the maintaining, the loss is 414 00:22:38,100 --> 00:22:41,500 the second part that we don't really focus on a lot, but you 415 00:22:41,500 --> 00:22:44,700 can successfully lose weight. But if you're not able to 416 00:22:44,700 --> 00:22:47,500 maintain that loss and you just regain it. 417 00:22:47,700 --> 00:22:51,200 But you're you're not suffering but also your body composition 418 00:22:51,200 --> 00:22:56,200 is worse off because you know, you often lose maybe during 419 00:22:56,200 --> 00:23:02,500 fasting mostly body fat some lean mass Even though that's 420 00:23:02,500 --> 00:23:05,600 also very much debated, you will lose a little bit of a mess and 421 00:23:05,600 --> 00:23:08,500 then when you put weight back on you're not putting muscle back 422 00:23:08,500 --> 00:23:13,300 on you just put that back on so you could end up having a worse 423 00:23:13,300 --> 00:23:18,000 off body composition over the years as opposed to if you you 424 00:23:18,000 --> 00:23:20,800 know just do a caloric deficit and make sure that you're 425 00:23:20,800 --> 00:23:25,000 prioritizing protein you know, and doing you know, strength 426 00:23:25,000 --> 00:23:29,700 training exercise, you know and maybe adding in some cardio as 427 00:23:29,700 --> 00:23:31,000 well. Like there's different things 428 00:23:31,000 --> 00:23:33,900 that you can do. Do you know to lose fat that 429 00:23:33,900 --> 00:23:36,900 don't require going to those kinds of extremes? 430 00:23:37,200 --> 00:23:40,000 Yeah, I agree. I feel like you know as you and 431 00:23:40,000 --> 00:23:43,100 I both stated there's there's absolutely a place for extended 432 00:23:43,100 --> 00:23:47,700 fasting and I certainly don't want to discredit that by any 433 00:23:47,700 --> 00:23:50,800 means because a lot of people see tremendous benefits from it 434 00:23:51,000 --> 00:23:54,900 however, and I don't want to do any blanket statements either. 435 00:23:54,900 --> 00:23:58,800 But I like where you're coming from with regard to using 436 00:23:58,800 --> 00:24:01,600 extended fasting, with the intention of fat loss is Is 437 00:24:01,600 --> 00:24:03,700 probably not the best way of going about it. 438 00:24:03,700 --> 00:24:06,200 And I wholeheartedly agree and there probably are some 439 00:24:06,500 --> 00:24:09,200 situations in which that may be the most efficient way to go 440 00:24:09,200 --> 00:24:11,500 about it. But I certainly don't think 441 00:24:11,800 --> 00:24:15,000 doing extended fasting with the primary objective of losing body 442 00:24:15,000 --> 00:24:18,300 fat is optimal. I always tell people to, you 443 00:24:18,300 --> 00:24:21,900 know, don't do extended fast while you're in a deficit. 444 00:24:21,900 --> 00:24:24,600 That's just too many stressors on the body being in a deficit, 445 00:24:24,700 --> 00:24:26,900 can be a stress on the body. Doing this in a fast, can be a 446 00:24:26,908 --> 00:24:30,100 stretch from the body to having. Both simultaneously is just too 447 00:24:30,100 --> 00:24:34,600 much of a Stress for the body to optimize for the primary goal. 448 00:24:35,400 --> 00:24:39,100 The only time I really ever do extended fasting is just 449 00:24:39,100 --> 00:24:42,000 intermittently when I'm in a surplus, but it's never with the 450 00:24:42,000 --> 00:24:44,600 intention of losing. Bonnie, felt like if I'm in a 451 00:24:44,608 --> 00:24:47,800 surplus, I'm trying to optimize for building muscle and you 452 00:24:47,800 --> 00:24:49,800 know, being an energy balance Surplus. 453 00:24:49,800 --> 00:24:55,600 However, constantly being in a surplus, can have a, you know, 454 00:24:55,700 --> 00:24:58,600 an adverse effect to like it's harder on your digestive system. 455 00:24:58,800 --> 00:25:01,200 It's honestly just kind of tiring to constantly be 456 00:25:01,800 --> 00:25:04,700 Consuming a surplus of food. So, randomly, throughout a 457 00:25:04,708 --> 00:25:09,100 building phase, all intermittent are all in a Implement, a few 458 00:25:09,100 --> 00:25:11,800 days of extended fasting. Just to get my digestive tract, 459 00:25:11,800 --> 00:25:14,400 a break. Give my psyche, my mental state 460 00:25:14,400 --> 00:25:17,100 a break from just constantly eating, but then I'm right back 461 00:25:17,100 --> 00:25:19,400 into a surplus. There's not near the stressor on 462 00:25:19,400 --> 00:25:22,900 the body as if I was doing that in the context of a deficit. 463 00:25:24,400 --> 00:25:26,600 Yeah, exactly. Are using it strategically. 464 00:25:26,600 --> 00:25:30,000 And as you pointed out, it's so important for the body to go 465 00:25:30,000 --> 00:25:34,900 into the fasted state every day and not be perpetually in the 466 00:25:34,900 --> 00:25:39,000 FED State, you know. And you can do that if you're 467 00:25:39,200 --> 00:25:42,400 nourishing your body really well, you'll notice that you 468 00:25:42,400 --> 00:25:46,300 will naturally fast between your meals and that's always been a 469 00:25:46,300 --> 00:25:49,100 big indicator for me of. Are you doing keto really? 470 00:25:49,100 --> 00:25:53,500 Well, if you're not snacking between meals then. 471 00:25:53,700 --> 00:25:56,100 You're eating well at your meals. 472 00:25:56,100 --> 00:26:00,100 That's really a good indicator feedback that you're fat fueled, 473 00:26:00,800 --> 00:26:03,600 because you're not you know, crashing in between meals and 474 00:26:03,600 --> 00:26:07,300 you're able to just sustain yourself off of what you've 475 00:26:07,300 --> 00:26:11,200 eaten and also maybe some of your stored body fat as opposed 476 00:26:11,200 --> 00:26:12,500 to. You know, if you're feeling 477 00:26:12,500 --> 00:26:16,000 hungry between meals, then you're constantly in that fed 478 00:26:16,000 --> 00:26:18,800 State and you're not eating well at your meals and you're maybe 479 00:26:18,800 --> 00:26:22,000 not so fat adapted. If you can't go for those 480 00:26:22,000 --> 00:26:25,300 stretches between meals and It doesn't happen as soon as you 481 00:26:25,300 --> 00:26:28,700 start key, do you know it takes time, you know, for the body to 482 00:26:28,700 --> 00:26:33,400 become really well, fat adapted, but it is a great indicator that 483 00:26:33,400 --> 00:26:35,500 you're doing it. Well, if you can, if you can 484 00:26:35,500 --> 00:26:38,600 naturally just fast or you're like, wow, it's 6:00. 485 00:26:38,600 --> 00:26:42,900 And I haven't eaten, you know, since my, my 11:00 a.m. meal or 486 00:26:42,900 --> 00:26:45,900 twelve PM meal and and I didn't even think about food the whole 487 00:26:45,900 --> 00:26:47,700 time. Like, that's, that's really good 488 00:26:47,700 --> 00:26:49,600 indicator that you're fat field and you're doing it. 489 00:26:49,600 --> 00:26:53,200 Well, totally, I don't know what your stance is on this. 490 00:26:53,200 --> 00:26:55,400 So I'm curious We may actually have a disagreement on this one, 491 00:26:55,400 --> 00:27:00,200 but I'd love to get your opinion on protein, sparing modified 492 00:27:00,200 --> 00:27:02,700 fast, which have also seemed to grow in popularity in recent 493 00:27:02,700 --> 00:27:05,900 months. Yeah, I think we might and 494 00:27:05,900 --> 00:27:09,100 disagree on this. I think that they are a great 495 00:27:09,100 --> 00:27:14,200 tool because I compared them to Extended fasting for fat loss 496 00:27:14,700 --> 00:27:19,000 and you know as dr. Ted Naman pointed out. 497 00:27:19,400 --> 00:27:23,900 It's a really great tool for obese patients, who You are 498 00:27:23,900 --> 00:27:26,700 losing to lose, looking to lose a lot of weight. 499 00:27:26,700 --> 00:27:29,400 Before they go in for some kind of weight loss surgery like a 500 00:27:29,400 --> 00:27:33,600 bariatric surgery, he's seen tremendous success on this but 501 00:27:33,600 --> 00:27:37,200 if you go back on the history of protein, sparing modified fast, 502 00:27:37,200 --> 00:27:43,200 they were invented by these two, men at Harvard and they first 503 00:27:43,200 --> 00:27:46,000 implemented protein sparing modified fast to help their 504 00:27:46,000 --> 00:27:49,300 obese patients. And over the period of time, 505 00:27:49,300 --> 00:27:52,500 that they were doing a protein sparing modified fast, which was 506 00:27:52,500 --> 00:27:57,200 defined as C. 50 to 800 calories, mostly from protein 507 00:27:58,000 --> 00:28:01,400 for a set period of time. You know, not for an extended 508 00:28:01,400 --> 00:28:04,600 period of time that their patients that they worked with 509 00:28:04,600 --> 00:28:09,100 Lawson average of 40 to 50 pounds during that time. 510 00:28:09,600 --> 00:28:13,300 And it was extremely successful more successful than anything 511 00:28:13,300 --> 00:28:16,400 else they did. And also people were not hungry, 512 00:28:16,800 --> 00:28:20,200 because they were not getting in, you know, much energy. 513 00:28:20,200 --> 00:28:23,500 Most of what they were eating was just protein and they didn't 514 00:28:23,600 --> 00:28:27,600 Really, you know, have negative effects on their body 515 00:28:27,600 --> 00:28:30,400 composition. So the only thing that happened 516 00:28:30,400 --> 00:28:34,100 is at the end of it. They found that they couldn't do 517 00:28:34,100 --> 00:28:38,100 it anymore, even though it was so effective because the only 518 00:28:38,100 --> 00:28:41,700 way for those people to transition after they lost the 519 00:28:41,700 --> 00:28:44,700 weight and maintain, it successfully would be to do keto 520 00:28:45,100 --> 00:28:48,300 and they believed that saturated fats would kill you. 521 00:28:48,300 --> 00:28:51,800 So they didn't think it was ethically, you know, responsible 522 00:28:51,800 --> 00:28:57,000 for them to That they do that. So they actually completely left 523 00:28:57,000 --> 00:29:00,400 that field of work because they were like well there's nothing 524 00:29:00,400 --> 00:29:03,700 we can do here, we can successfully get patients to 525 00:29:03,700 --> 00:29:07,500 lose weight body fat, you know, very successfully. 526 00:29:07,500 --> 00:29:10,400 But then afterwards we don't know what to tell them to 527 00:29:10,400 --> 00:29:13,900 maintain those results. So I think it's an excellent 528 00:29:13,900 --> 00:29:18,200 tool for fat loss and just for fat loss and it should be done 529 00:29:18,700 --> 00:29:24,800 you know, during a set period of time and not overly used and I I 530 00:29:24,800 --> 00:29:28,200 personally would prefer it for people who are looking to lose 531 00:29:28,200 --> 00:29:32,700 fat over total fasting. If people are doing no extended 532 00:29:32,700 --> 00:29:37,300 fasting, and not eating all week, or, you know, for several 533 00:29:37,300 --> 00:29:42,400 weeks at a time instead to be taking in some protein during 534 00:29:42,400 --> 00:29:46,200 that time and taking in, you know, the six food 50 to 800 of 535 00:29:46,200 --> 00:29:49,500 lean protein and then doing refeeds, you know, on the 536 00:29:49,500 --> 00:29:52,700 weekends or you know, maybe doing it two to three times a 537 00:29:52,700 --> 00:29:55,100 week. You know, and not doing it 538 00:29:55,100 --> 00:29:57,500 excessively. I think that it can be an 539 00:29:57,500 --> 00:30:01,100 effective tool and I prefer it to people doing fat loss if 540 00:30:01,100 --> 00:30:06,800 that's sort of the two options. But overall, I think that if you 541 00:30:06,800 --> 00:30:11,300 really want to have a great weight loss in a sustainable 542 00:30:11,300 --> 00:30:15,200 way, it's much better to do, sort of a 20, maybe 30 percent 543 00:30:15,200 --> 00:30:19,800 deficit of your overall calories and, you know, have that deficit 544 00:30:19,800 --> 00:30:23,300 coming from either, you know, the energy from fat. 545 00:30:23,600 --> 00:30:27,100 Or carbs, depending, if you're doing, you know, keto or not and 546 00:30:27,100 --> 00:30:30,300 that's going to be really sustainable and it will work for 547 00:30:30,300 --> 00:30:32,700 people. Some people, they try that and 548 00:30:32,700 --> 00:30:36,500 it doesn't work so, you know, I think the protein sparing 549 00:30:36,500 --> 00:30:41,100 modified fasting is a better alternative to fasting when I 550 00:30:41,108 --> 00:30:42,900 see there you go. We don't disagree too much. 551 00:30:43,600 --> 00:30:49,000 I agree with with you in that the protein sparing modified 552 00:30:49,000 --> 00:30:52,900 fast with, you know, an extreme deficit but still getting in 553 00:30:52,900 --> 00:30:59,200 some Dean is very much so a better alternative than extended 554 00:30:59,200 --> 00:31:01,400 fasting with the primary objective being fat loss. 555 00:31:01,400 --> 00:31:05,200 However, I think this basically just the better of two evils, so 556 00:31:05,200 --> 00:31:07,400 to speak. Like it's, yeah, yeah, like it 557 00:31:07,400 --> 00:31:10,100 neither one is really great if the primary objective is fat 558 00:31:10,100 --> 00:31:13,500 loss, like, I don't think it's optimal to be consuming the same 559 00:31:13,500 --> 00:31:17,500 caloric intake as is recommended for a six month old infant, you 560 00:31:17,500 --> 00:31:20,600 know, in a grown adult. Now if everything else has been 561 00:31:20,600 --> 00:31:23,400 exhausted and they're like a life and death situation, 562 00:31:23,600 --> 00:31:26,400 Situation of they've got to lose the fat in order to you know 563 00:31:26,400 --> 00:31:29,100 survive then yeah that's obviously a better alternative 564 00:31:29,900 --> 00:31:33,700 but I don't like how so many people are just you know, 565 00:31:33,700 --> 00:31:36,700 gravitating towards protein sparing, modified fast and 566 00:31:36,700 --> 00:31:39,700 overdoing it. And oftentimes they're there, 567 00:31:40,000 --> 00:31:42,300 they'll turn their average caloric intake, is still far 568 00:31:42,300 --> 00:31:43,600 far, far too low. Like many of the 569 00:31:43,600 --> 00:31:46,600 recommendations. I've seen have been for p SM, F 570 00:31:46,600 --> 00:31:49,500 days of, you know, five, six seven hundred calories. 571 00:31:49,700 --> 00:31:52,000 But then returning back to their, you know, quote unquote 572 00:31:52,000 --> 00:31:56,800 normal day which is Only 1,100 1,200 1,300 calories which I 573 00:31:56,800 --> 00:32:01,100 think is just not adequate for. You know, the vast majority of 574 00:32:01,100 --> 00:32:05,800 the adults out there. Yeah, I mean, I think it's hard 575 00:32:05,800 --> 00:32:10,400 if you know someone has been dieting for, you know, a long 576 00:32:10,400 --> 00:32:14,700 time and their metabolic rate is is not super high, you know, 577 00:32:14,700 --> 00:32:18,300 sometimes they just won't be getting results, you know, doing 578 00:32:18,300 --> 00:32:20,100 it. And, you know, obviously, the 579 00:32:20,100 --> 00:32:24,200 best thing would be to like, reverse diet and, you know, get 580 00:32:24,200 --> 00:32:28,800 your calories back up and then do a cut, you know, at a 581 00:32:28,800 --> 00:32:32,100 deficit, that's something that's sustainable, you know, but there 582 00:32:32,100 --> 00:32:36,100 are situations Engines where, you know, I guess people want to 583 00:32:36,100 --> 00:32:40,500 faster results and to me, it seems like you said, yeah, maybe 584 00:32:40,500 --> 00:32:44,700 it is the lesser of two evils but I don't know, I think the 585 00:32:44,700 --> 00:32:49,600 jury's out on that, you know, I haven't personally tested it to 586 00:32:49,600 --> 00:32:51,600 do it. Like that's something that I, 587 00:32:52,100 --> 00:32:54,900 you know, would like probably would like to pass it to know 588 00:32:54,900 --> 00:32:57,600 more about it and how you feel on it and all of that. 589 00:32:58,100 --> 00:33:01,000 But if someone's doing it and they're feeling great, you know, 590 00:33:01,000 --> 00:33:04,300 like I said, I prefer it to Just not eating any food. 591 00:33:04,600 --> 00:33:07,400 Yeah. You know and as you know there 592 00:33:07,400 --> 00:33:10,500 are people who are just always going to want like faster 593 00:33:10,500 --> 00:33:14,200 results who are going to want to go to the extremes. 594 00:33:14,200 --> 00:33:18,700 And and I, you know, I would rather that people choose, you 595 00:33:18,700 --> 00:33:22,400 know, something that's maybe a little bit easier or less 596 00:33:23,000 --> 00:33:27,100 stressful than total fasting. Yeah, I feel like this, you 597 00:33:27,100 --> 00:33:31,200 know, desire for a quick fixes. Oftentimes the, the main 598 00:33:31,200 --> 00:33:35,500 catalyst for people doing these Dangerous that diets and I think 599 00:33:35,500 --> 00:33:37,200 that just does more harm than good as well. 600 00:33:37,200 --> 00:33:40,500 I mean the the sustainability factors should be a Paramount 601 00:33:40,500 --> 00:33:43,100 significant regardless of the diet you're following. 602 00:33:43,100 --> 00:33:46,000 And if you're looking at it, through the lens of what is the 603 00:33:46,000 --> 00:33:50,400 most sustainable and you know, healthiest especially over time. 604 00:33:50,400 --> 00:33:54,500 It's never going to point to some crash diet, that is 605 00:33:54,500 --> 00:33:58,600 miserable and leaves. You feeling terrible for a very 606 00:33:58,600 --> 00:34:01,700 short period of time. Not like, let me challenge you 607 00:34:01,700 --> 00:34:03,600 on this. What if you You did it and you 608 00:34:03,600 --> 00:34:08,900 felt great the whole time. For one instance, or just, you 609 00:34:08,900 --> 00:34:13,100 know, repetitive use like say you were doing a cut for a 610 00:34:13,100 --> 00:34:17,500 competition and you did, this is hypothetical obviously because I 611 00:34:17,507 --> 00:34:19,900 know you wouldn't do it but if you did a protein sparing 612 00:34:19,900 --> 00:34:24,400 modified fast, you know, for like four weeks or something, 613 00:34:24,699 --> 00:34:27,500 and you felt awesome while you're doing it, like you didn't 614 00:34:27,500 --> 00:34:30,900 feel deprived and you didn't feel like you were struggling 615 00:34:31,600 --> 00:34:34,800 you just felt good on it. Then would that change the way 616 00:34:34,800 --> 00:34:38,300 that you think about it? From what I talk to people who 617 00:34:38,300 --> 00:34:40,000 do try it. They love it. 618 00:34:40,100 --> 00:34:43,699 They really enjoy it. So I think that that's probably 619 00:34:43,699 --> 00:34:46,300 also why I like I'm not so opposed to it. 620 00:34:47,000 --> 00:34:50,400 Yeah yeah I certainly don't ever want to discredit people that 621 00:34:50,400 --> 00:34:53,900 have found success with something that is a little bit 622 00:34:53,900 --> 00:34:55,800 more On The Fringe. So I've been if it's working for 623 00:34:55,800 --> 00:34:59,900 them and they feel better than the and they're seeing the 624 00:34:59,900 --> 00:35:02,900 positive results then that's good news, you know? 625 00:35:02,900 --> 00:35:05,400 Like I'm never going to say that that's a bad thing. 626 00:35:06,600 --> 00:35:09,200 I feel and I've seen a lot of people that have done these 627 00:35:09,200 --> 00:35:13,700 protein, sparing modified fast and they'll try to continue 628 00:35:13,700 --> 00:35:16,100 their day-to-day activities from like a training standpoint. 629 00:35:16,100 --> 00:35:19,000 So if you're if you're consuming, yeah, 600 calories, 630 00:35:19,000 --> 00:35:22,100 and you're trying to optimize for preserving as much lean mass 631 00:35:22,100 --> 00:35:25,700 as possible via resistance training, or you probably 632 00:35:25,700 --> 00:35:27,600 wouldn't be doing protein, sparing modified fast in a 633 00:35:27,600 --> 00:35:30,700 building phase, but even if you are, maintaining your normal 634 00:35:30,700 --> 00:35:34,300 day-to-day activity in your training, it's not going to bode 635 00:35:34,300 --> 00:35:38,000 well to muscle preservation. If you're just that steep in a 636 00:35:38,008 --> 00:35:40,300 depth, especially if you return to a quote-unquote normal day 637 00:35:40,300 --> 00:35:43,200 and that's also in a pretty significant deficit, that's not 638 00:35:43,200 --> 00:35:46,500 going to be the best from a lean mass retention standpoint. 639 00:35:47,300 --> 00:35:50,100 Yeah I can't imagine doing that. If you're trying to gain muscle 640 00:35:50,600 --> 00:35:52,200 you pretty hard. Yeah. 641 00:35:52,200 --> 00:35:53,000 Yeah. It would be it would be 642 00:35:53,000 --> 00:35:55,900 difficult for sure and I feel like you know a lot of people 643 00:35:56,600 --> 00:35:59,300 kind of goes back to what we're saying on Europe podcast is that 644 00:35:59,500 --> 00:36:03,700 so much of this is psychological so you can't possibly take to 645 00:36:03,700 --> 00:36:07,700 Unique Individuals and then put them in the exact Same context 646 00:36:07,700 --> 00:36:10,400 and expect the same results because, you know, one person 647 00:36:10,400 --> 00:36:13,000 might find higher protein to be more satiating. 648 00:36:13,000 --> 00:36:15,400 One person might find higher fat to be more satiating and there's 649 00:36:15,400 --> 00:36:19,000 this big back and forth as to, you know, things being black and 650 00:36:19,000 --> 00:36:20,500 white. Like there's a people, there's a 651 00:36:20,500 --> 00:36:22,300 group that says, proteins more satiating. 652 00:36:22,500 --> 00:36:24,700 There's a group of his fats, more station satiating their 653 00:36:24,700 --> 00:36:27,600 scuba says, carbs are more satiating, but I've talked to 654 00:36:27,600 --> 00:36:30,400 individuals on all ends of the spectrum and they all have their 655 00:36:30,400 --> 00:36:32,800 own unique opinion, as to, what's more satiating and 656 00:36:33,100 --> 00:36:36,600 satiety is kind of an individual perspective, like, Who's to say 657 00:36:36,600 --> 00:36:39,700 that one's more satisfying, the other, if the person disagrees, 658 00:36:39,700 --> 00:36:41,800 you know? Yeah. 659 00:36:41,800 --> 00:36:45,200 I think I think that those are really good points and it is 660 00:36:45,200 --> 00:36:48,200 interesting to see how hotly debated it is. 661 00:36:48,200 --> 00:36:50,900 What is more satiating? I definitely fall in the protein 662 00:36:50,900 --> 00:36:55,100 camp, for me, I find protein to be the most satiating 663 00:36:55,100 --> 00:36:59,200 macronutrient and a lot of that has been based on some amazing 664 00:36:59,200 --> 00:37:04,500 research that I've seen by dr. David Robin Heimer. 665 00:37:04,500 --> 00:37:06,900 And Stephen Simpson, who Who wrote this? 666 00:37:06,900 --> 00:37:09,900 Fantastic book how to eat like the animals. 667 00:37:09,900 --> 00:37:12,600 And it was all done in these studies where they had, you 668 00:37:12,600 --> 00:37:15,800 know, they prioritize protein. And they saw that, it made 669 00:37:15,800 --> 00:37:19,800 people very, very lean. And so, you know, they had this, 670 00:37:19,800 --> 00:37:25,100 you know, caveat which is this is not the optimal diet for 671 00:37:25,100 --> 00:37:27,700 longevity or for, you know, overall health. 672 00:37:27,700 --> 00:37:33,500 But I do think that it can give people really amazing results if 673 00:37:33,500 --> 00:37:36,700 they do you know really prioritize that And I think that 674 00:37:36,700 --> 00:37:40,300 with the protein sparing might modified fast, the one thing 675 00:37:40,300 --> 00:37:44,100 that is unique about it is, if you are getting enough protein, 676 00:37:44,100 --> 00:37:49,000 say to, you know, just give your body, the protein, amino acids, 677 00:37:49,000 --> 00:37:52,200 that it needs that day. And then most of your energy is 678 00:37:52,200 --> 00:37:58,900 coming from your stored body fat on you, then you're still making 679 00:37:58,900 --> 00:38:02,700 ketones, you're still burning fat, you're still like in 680 00:38:02,700 --> 00:38:05,900 ketosis, you're still kind of doing keto in that. 681 00:38:06,100 --> 00:38:08,500 Way and that I guess that's kind of how I look at. 682 00:38:08,500 --> 00:38:11,900 It is like from the physiological standpoint, you 683 00:38:11,900 --> 00:38:15,200 know, if someone is doing it and they feel horrible on it and 684 00:38:15,200 --> 00:38:18,700 they hate it every day. You know, then it's probably not 685 00:38:18,700 --> 00:38:21,200 a good idea but if they're doing it sort of temporarily and they 686 00:38:21,200 --> 00:38:25,500 feel great on it, then, you know, I guess that's kind of one 687 00:38:25,500 --> 00:38:27,100 way to look at it. Yeah. 688 00:38:27,100 --> 00:38:29,800 I feel like like like you said, I feel like honestly the main 689 00:38:29,800 --> 00:38:34,000 Advocates, that that are pushing for a protein sparing, modified 690 00:38:34,000 --> 00:38:38,100 fast approach, our are Doing so because they feel it's a 691 00:38:38,400 --> 00:38:42,900 healthier approach than extended fasting, which I do totally 692 00:38:42,900 --> 00:38:45,700 agree with. I just don't think it is the 693 00:38:45,700 --> 00:38:48,500 optimal approach or the most sustainable approach, which has 694 00:38:48,500 --> 00:38:53,600 been my biggest push against it. Now, if someone's going to do 695 00:38:53,700 --> 00:38:56,000 either extended fasting, or protein sparing modified fast, 696 00:38:56,000 --> 00:38:58,500 I'd push them towards the protein, sparing modified fast, 697 00:38:58,600 --> 00:39:01,500 I would just recommend, they not do either of those two options, 698 00:39:01,500 --> 00:39:05,800 right? And the thing about satiety is 699 00:39:05,800 --> 00:39:10,300 like, Feel you have to have a little bit of a blend of one, of 700 00:39:10,300 --> 00:39:14,100 two of the three macronutrients. For instance, you know, 500 701 00:39:14,100 --> 00:39:18,000 calories of pure protein isn't going to be that satiating. 500 702 00:39:18,000 --> 00:39:20,100 calories of pure fat. Is it gonna be that's a shame. 703 00:39:20,100 --> 00:39:22,500 But if you have a blend of those two, that's going to be much 704 00:39:22,500 --> 00:39:25,900 more satiating that's going to help stabilize that you're gonna 705 00:39:25,900 --> 00:39:27,600 get more volume with the higher protein. 706 00:39:27,600 --> 00:39:30,400 You can get more of a hormone impact from the fat. 707 00:39:31,200 --> 00:39:34,000 So I think, you know viewing like winning nature to be ever. 708 00:39:34,000 --> 00:39:35,900 Consume anything that's just pure. 709 00:39:36,000 --> 00:39:38,600 Fat or pure protein that nobody's living off of a hundred 710 00:39:38,600 --> 00:39:40,400 percent fat, or a hundred percent protein. 711 00:39:40,400 --> 00:39:43,000 So, having a blend of the two is super, super important. 712 00:39:45,000 --> 00:39:46,400 Yeah. And it makes sense, because 713 00:39:46,400 --> 00:39:49,400 those are the two essential micronutrients, right? 714 00:39:49,500 --> 00:39:55,100 Hmm, exactly exactly. Well, what are there? 715 00:39:55,100 --> 00:39:59,600 Any other main, or pivotal trends that you've seen kind of 716 00:39:59,600 --> 00:40:03,100 come and go as of late or anything, Hot Topic wise or is 717 00:40:03,107 --> 00:40:05,700 those, those the pretty much main ones that you've 718 00:40:05,700 --> 00:40:10,100 experienced lately. I would say that's probably the 719 00:40:10,100 --> 00:40:12,100 main thing. I don't know if there's I didn't 720 00:40:12,100 --> 00:40:17,600 actually ask you about that, but I've kind of haven't been as 721 00:40:18,800 --> 00:40:22,200 involved like in watching what other people are posting and 722 00:40:22,200 --> 00:40:28,600 stuff because I was pregnant. And so I kind of I maybe not 723 00:40:28,600 --> 00:40:32,100 seeing as much as what's, you know, being posted and in a way 724 00:40:32,100 --> 00:40:34,900 I kind of like to live that way. I kind of like to be in like my 725 00:40:34,900 --> 00:40:38,000 own little bubble says, a lot of times, I don't really Know what 726 00:40:38,000 --> 00:40:41,600 is going on? No I think I think I think 727 00:40:41,600 --> 00:40:44,600 you're way ahead for doing that. Like so many people concern 728 00:40:44,600 --> 00:40:47,200 themselves with the livelihood of others to the point that it 729 00:40:47,200 --> 00:40:49,900 distracts from their own well-being and I feel like just 730 00:40:49,900 --> 00:40:52,100 simply keeping your blinders on and doing what you know to be 731 00:40:52,100 --> 00:40:55,700 good for you is oftentimes the best way to to do anything. 732 00:40:56,700 --> 00:41:00,300 Yeah I think focus is so important to preserve and you 733 00:41:00,300 --> 00:41:04,100 can really you know, waste a lot of your energy focusing on what 734 00:41:04,100 --> 00:41:07,400 everyone else is doing. It can kind of steal your energy 735 00:41:08,400 --> 00:41:13,300 As opposed to if you just kind of try to like you said, put the 736 00:41:13,300 --> 00:41:16,300 blinders on and just stay focused on, you know what you 737 00:41:16,300 --> 00:41:19,600 want to achieve and get out of life. 738 00:41:19,600 --> 00:41:21,300 Yeah. And that, that transcends 739 00:41:21,300 --> 00:41:24,100 nutrition for sure. I mean, this past year and a 740 00:41:24,100 --> 00:41:28,100 half, two years with the politics, and the pandemic, and 741 00:41:28,100 --> 00:41:31,800 everything that are in, has been a perfect testing ground to see 742 00:41:31,800 --> 00:41:35,400 who allows all of these external factors to dictate their 743 00:41:35,400 --> 00:41:37,100 day-to-day actions and for a while there. 744 00:41:37,700 --> 00:41:40,100 Of a victim to it as well. I mean I was trying to keep up 745 00:41:40,100 --> 00:41:43,100 with everything trying to dig as deep as possible and try to stay 746 00:41:43,100 --> 00:41:46,600 on top of all the minutiae and the median, it's impossible, 747 00:41:46,600 --> 00:41:49,500 like you, your productivity will drop to nothing. 748 00:41:49,500 --> 00:41:51,000 If you allow that took over consume you. 749 00:41:51,100 --> 00:41:54,000 What I've noticed is that simply, you know, focusing on 750 00:41:54,000 --> 00:41:57,800 the things that I can directly control in my day-to-day life 751 00:41:58,100 --> 00:42:02,300 and and doubling down on that has yielded the best results and 752 00:42:02,600 --> 00:42:04,400 I would encourage anybody to do that same thing. 753 00:42:05,500 --> 00:42:07,900 Yeah, absolutely. The best investment you can make 754 00:42:07,900 --> 00:42:11,500 is always going to be in yourself above anything else. 755 00:42:11,700 --> 00:42:14,000 100%. Well, I know you have a few 756 00:42:14,000 --> 00:42:16,900 things that you're working on and I don't want to pull the 757 00:42:16,900 --> 00:42:20,900 curtain back too far and unveil anything that is not yet ready 758 00:42:20,900 --> 00:42:23,300 to be unveiled. But can you take the last little 759 00:42:23,300 --> 00:42:24,800 bit here? And just kind of talk about what 760 00:42:24,800 --> 00:42:26,000 you've got coming in the pipeline? 761 00:42:26,900 --> 00:42:29,400 Yeah, I'm so so excited about this. 762 00:42:29,400 --> 00:42:34,100 I've been working on it for two and a half years and it's just 763 00:42:34,100 --> 00:42:37,100 something that It's been my dream to create. 764 00:42:37,500 --> 00:42:42,900 So it's so tricky right now because, you know, it's, it's 765 00:42:44,200 --> 00:42:47,300 it's almost ready for lunch by the time. 766 00:42:47,300 --> 00:42:51,300 This podcast comes out. It may already be announced at 767 00:42:51,300 --> 00:42:54,300 most likely will have. So if you want to go check it 768 00:42:54,300 --> 00:42:55,700 out. It's something that I've been 769 00:42:55,700 --> 00:42:57,600 working on, like I said, it's been a labor of love for the 770 00:42:57,600 --> 00:43:02,100 last two and a half years and it's just something that I 771 00:43:02,100 --> 00:43:07,600 wanted to create too. Give back in a way to the 772 00:43:07,600 --> 00:43:11,000 community and you know something that I think people will find 773 00:43:11,000 --> 00:43:14,400 really useful in their lives. Hopefully the love it as much as 774 00:43:14,400 --> 00:43:19,700 I do and I know all that's a lot of Big T so you can go and you 775 00:43:19,707 --> 00:43:24,100 know, look on my social profile or check out the podcast. 776 00:43:24,100 --> 00:43:26,900 I'm going to be officially announcing it on the podcast so 777 00:43:26,908 --> 00:43:28,900 I think that's probably the best way to do it. 778 00:43:28,900 --> 00:43:32,600 I can really talk about it in depth and everything but one of 779 00:43:32,607 --> 00:43:34,400 them is going to be on their way to you guys. 780 00:43:34,400 --> 00:43:38,100 So I can't wait to hear what you think of it as well. 781 00:43:38,100 --> 00:43:41,400 And yeah, it's a really, really exciting. 782 00:43:41,400 --> 00:43:46,300 And, and I'm just so thrilled that it's, you know, finally 783 00:43:46,300 --> 00:43:49,300 sort of manifesting, because it's been a long time working on 784 00:43:49,300 --> 00:43:51,300 it. Well, I have no idea what it is, 785 00:43:51,300 --> 00:43:54,000 but I can tell the excitement and passion your voice. 786 00:43:54,000 --> 00:43:55,400 So I'm super excited for you as well. 787 00:43:55,400 --> 00:43:59,600 Anytime you work on something to that to that extent and it is a 788 00:43:59,607 --> 00:44:02,500 labor of love. Like it's I don't like it. 789 00:44:02,500 --> 00:44:04,500 It's just a very cool thing to see unfold. 790 00:44:04,500 --> 00:44:07,400 So So, best of luck with that unveil, whenever that time 791 00:44:07,400 --> 00:44:10,900 comes, I have no doubt that it will be a wildly popular success 792 00:44:10,900 --> 00:44:14,400 is all of the business entities that you've brought to fruition 793 00:44:14,400 --> 00:44:17,100 over the years have been. So by all means, keep doing what 794 00:44:17,100 --> 00:44:20,000 you're doing. Thank you so much Robert. 795 00:44:20,000 --> 00:44:23,500 I really appreciate it and you know, really respect all that 796 00:44:23,500 --> 00:44:27,100 you've built. So you know how fortunate are we 797 00:44:27,100 --> 00:44:30,800 to be working in, you know, our passions and creating these, you 798 00:44:30,808 --> 00:44:35,400 know businesses and you know, products are that people find, 799 00:44:35,400 --> 00:44:38,800 you know, have value in them. It's really an honor to do that 800 00:44:38,800 --> 00:44:43,000 and, you know, we're really, really fortunate 100%. 801 00:44:43,000 --> 00:44:45,900 We're in good company because there's so many great people 802 00:44:45,900 --> 00:44:49,700 like yourself in the space and I just I feel very, very 803 00:44:49,700 --> 00:44:52,300 fortunate, very blessed to be able to interact with y'all on 804 00:44:52,300 --> 00:44:55,300 the regular basis that we do. So, you're making the world a 805 00:44:55,308 --> 00:44:56,800 better place. You're making waves. 806 00:44:56,800 --> 00:45:00,000 You're changing lives. Just keep doing what you're 807 00:45:00,000 --> 00:45:03,200 doing but that's them. Thank you so, so much. 808 00:45:03,300 --> 00:45:06,300 Where do people go to find out more about you and follow along 809 00:45:06,300 --> 00:45:09,300 if they're not already? Yeah, thank you so much for 810 00:45:09,300 --> 00:45:11,600 that. So I'm most active probably on 811 00:45:11,600 --> 00:45:16,300 Instagram at ketogenic girl. My website is the same ketogenic 812 00:45:16,300 --> 00:45:20,500 girl and the podcast that I do, it's a biweekly podcast with two 813 00:45:20,500 --> 00:45:24,200 episodes a week, and it drops on Mondays and on Thursdays, we 814 00:45:24,200 --> 00:45:27,800 have the protein series episode. So, if you're curious about 815 00:45:27,800 --> 00:45:31,600 protein, I've got a lot of protein scientists and World 816 00:45:31,600 --> 00:45:34,500 experts on the show that talk. Exactly about protein, every 817 00:45:34,500 --> 00:45:36,600 Thursday, and that's been really fun to do. 818 00:45:36,900 --> 00:45:39,700 And that podcast is called Fast keto. 819 00:45:40,100 --> 00:45:42,500 And like I said, I'll be making my big announcement on there. 820 00:45:42,500 --> 00:45:46,600 So, If you subscribe, you'll get to be one of the first to hear 821 00:45:46,600 --> 00:45:48,300 about it. Awesome, awesome level. 822 00:45:48,300 --> 00:45:51,600 Most definitely link out to that and keep in touch. 823 00:45:51,600 --> 00:45:53,900 I'm excited to see how this unfolds and there's ever 824 00:45:53,900 --> 00:45:55,200 anything I can do for you in any way. 825 00:45:55,200 --> 00:45:57,400 Just don't hesitate to reach out and let me know. 826 00:45:58,300 --> 00:46:00,100 Like why is thank you so much, Robert. 827 00:46:00,100 --> 00:46:00,600 Thank you.