1 00:00:00,040 --> 00:00:05,360 I would never recommend extended fasting as the primary lever 2 00:00:05,360 --> 00:00:07,360 you're pulling to change body composition. 3 00:00:07,360 --> 00:00:11,040 Extended fasting is a stressor on the body, just as being in a 4 00:00:11,040 --> 00:00:12,600 deficit as a stressor on the body. 5 00:00:12,600 --> 00:00:15,360 So I don't ever recommend people do extended fast and operate a 6 00:00:15,360 --> 00:00:17,840 deficit simultaneously. And extended fasting can 7 00:00:17,840 --> 00:00:22,120 certainly be a tool to minimize or reduce total consumption. 8 00:00:22,880 --> 00:00:28,000 But their question as to is that losing them or costing them lean 9 00:00:28,000 --> 00:00:30,840 tissue in a cutting phase. Primary objective is to preserve 10 00:00:30,840 --> 00:00:33,800 lean tissue and maximize fat loss. 11 00:00:33,800 --> 00:00:37,800 They would see better results by more so focusing on just that 12 00:00:37,800 --> 00:00:39,960 gradual reduction in total intake over time. 13 00:00:39,960 --> 00:00:45,360 That 36 hours span I'm not eating is not likely going to be 14 00:00:45,360 --> 00:00:49,040 optimal from a performance standpoint in the weight room. 15 00:00:49,400 --> 00:00:52,200 And that performance training is going to be the best thing they 16 00:00:52,200 --> 00:00:54,560 can do to preserve link tissue. What is going on here? 17 00:00:54,560 --> 00:00:56,880 Robert Sykes at the Savage Perspective podcast. 18 00:00:56,880 --> 00:01:01,760 I got another AMA style episode for you today, but instead of me 19 00:01:01,760 --> 00:01:03,800 just reading off both the questions and giving the 20 00:01:03,800 --> 00:01:06,160 responses, I figured I'd make it a little more dynamic. 21 00:01:06,160 --> 00:01:09,280 So I've got Greg here who is one of our Co hosts of the Work 22 00:01:09,280 --> 00:01:13,280 podcast and he found a handful of good questions that were 23 00:01:13,280 --> 00:01:16,440 submitted by you, the listeners. So he's going to read those off. 24 00:01:16,480 --> 00:01:20,280 I'm going to do my best to offer a worth response. 25 00:01:20,320 --> 00:01:23,040 Maybe he'll have something to add as well and we'll just roll 26 00:01:23,040 --> 00:01:26,280 up our sleeves and dive in. So without further ado, Greg, 27 00:01:26,280 --> 00:01:27,120 how are you, Sir? I'm. 28 00:01:27,120 --> 00:01:29,000 Good, let's rock'n'roll. Rock'n'roll. 29 00:01:29,040 --> 00:01:32,160 OK. First question, First off, 30 00:01:32,160 --> 00:01:34,160 congratulations on the new baby. Thank you. 31 00:01:34,160 --> 00:01:37,560 Secondly, wanted to see your thoughts on becoming a serious 32 00:01:37,560 --> 00:01:41,520 athlete and becoming keto slash low carb adapted aside from your 33 00:01:41,520 --> 00:01:44,160 content. Aside from your content and a 34 00:01:44,160 --> 00:01:47,320 few others like Sean Baker, Tim Noakes, Anthony Chafee, 35 00:01:47,320 --> 00:01:50,880 etcetera, everyone else seems to think you cannot perform at the 36 00:01:50,880 --> 00:01:53,400 same high level of intensity without carbs. 37 00:01:53,600 --> 00:01:56,200 Even Thomas de Lauer agrees based on the research and his 38 00:01:56,200 --> 00:01:59,400 own anecdotal experience. The carbs do play a role in 39 00:01:59,400 --> 00:02:01,840 performance and should be used as a supplement. 40 00:02:02,440 --> 00:02:05,640 I've also heard from Dom D'agostino confirm the same 41 00:02:05,640 --> 00:02:08,280 information. In my own experience during my 42 00:02:08,280 --> 00:02:10,479 workouts I don't really feel any different at the start, but 43 00:02:10,479 --> 00:02:13,720 towards the end I do notice I cannot push as hard at the same 44 00:02:13,720 --> 00:02:16,800 intensity. Also immediately after the 45 00:02:16,800 --> 00:02:20,000 session it feels like my blood sugar is crashing and I do crave 46 00:02:20,000 --> 00:02:22,440 carbs. Just wanted to see how you 47 00:02:22,440 --> 00:02:26,200 combat the post exercise spike in insulin after intense 48 00:02:26,200 --> 00:02:28,640 exercise. And if you were trying to be a 49 00:02:28,680 --> 00:02:32,240 high performing professional athlete, how would you approach 50 00:02:32,240 --> 00:02:35,720 your nutrition from a keto slash low carb approach? 51 00:02:35,760 --> 00:02:39,040 Thanks, love the content, hope to hear back soon. 52 00:02:39,680 --> 00:02:40,480 Awesome. All right. 53 00:02:40,480 --> 00:02:43,480 So this one gets a lot of attention because there's not a 54 00:02:43,480 --> 00:02:47,720 lot of people in the ketogenic carnivore low carb space that 55 00:02:47,720 --> 00:02:49,680 are, I mean a lot of people in that space are doing it for 56 00:02:49,680 --> 00:02:53,080 weight loss or for health longevity purposes. 57 00:02:53,480 --> 00:02:56,200 There's not as many people putting that content around 58 00:02:56,280 --> 00:02:59,600 performance athletics. So I get the concern there. 59 00:03:00,280 --> 00:03:03,800 As far as what the research studies show, most of those 60 00:03:03,800 --> 00:03:06,320 research studies are done in participants that are not deeply 61 00:03:06,320 --> 00:03:08,240 fat adapted. They'll typically do like a two 62 00:03:08,240 --> 00:03:12,840 week, you know, trial or four week trial with a different 63 00:03:12,840 --> 00:03:16,200 dietary intervention, possibly a washout period and then a 64 00:03:16,200 --> 00:03:18,920 different type of intervention, which from a metabolic 65 00:03:18,920 --> 00:03:21,960 standpoint isn't really ample time to actually get deeply fat 66 00:03:21,960 --> 00:03:24,280 adapted. I've always said that you got to 67 00:03:24,280 --> 00:03:27,040 give it at least six months of strict keto before you kind of 68 00:03:27,040 --> 00:03:28,320 make a judgement one way or the other. 69 00:03:28,320 --> 00:03:31,880 But even with that, it continues to get better the longer you do 70 00:03:31,880 --> 00:03:33,840 it. So Greg, you've been keto for 71 00:03:33,840 --> 00:03:36,200 over 10 years. I've been keto for over 10 years 72 00:03:36,520 --> 00:03:38,120 and it just keeps getting better. 73 00:03:38,120 --> 00:03:41,040 And that's kind of like a cop out answer to some because it's 74 00:03:41,040 --> 00:03:43,840 like, OK, there's hard, there's no hard facts here. 75 00:03:43,840 --> 00:03:46,120 There's no like line drawn in the sand. 76 00:03:46,480 --> 00:03:50,480 But if you think about it, your body is incredibly adaptable. 77 00:03:50,640 --> 00:03:52,600 Human humans in general are incredibly adaptable. 78 00:03:52,600 --> 00:03:54,560 So they're going to make use of whatever it is that you're 79 00:03:54,560 --> 00:03:57,040 giving it. So if the primary fuel substrate 80 00:03:57,040 --> 00:04:00,320 you're supplying it is quality fats and proteins, your body's 81 00:04:00,320 --> 00:04:04,760 machinery to make the most and effective use of that and 82 00:04:04,760 --> 00:04:08,480 efficient use of that is going to take place over a period of 83 00:04:08,480 --> 00:04:10,920 time. I mean, people are not typically 84 00:04:11,000 --> 00:04:13,640 and they're fat adapted at birth and then they pretty much are 85 00:04:13,640 --> 00:04:15,760 inundated with standard American diet foods. 86 00:04:15,960 --> 00:04:19,079 They spend the majority of their, you know, 20s, thirties, 87 00:04:19,440 --> 00:04:22,480 40s or however long eating carbohydrate based diet. 88 00:04:22,520 --> 00:04:24,280 You can't just turn that on a dime. 89 00:04:24,560 --> 00:04:27,800 It takes time to get that re engineered and back in motion. 90 00:04:28,840 --> 00:04:30,920 You know, from a very tangible standpoint, you've got something 91 00:04:30,920 --> 00:04:34,440 called MCT transporters, mono carboxylic transporters. 92 00:04:35,280 --> 00:04:38,120 Those help shuttle pyruvate and lactate through the tissue. 93 00:04:38,400 --> 00:04:40,240 They also help shuttle ketone bodies. 94 00:04:40,240 --> 00:04:43,680 The more deeply adapted you are for the longer you are, the more 95 00:04:43,680 --> 00:04:48,040 of those MCT transporters you have in concentration throughout 96 00:04:48,040 --> 00:04:49,880 your tissues. That allows you to settle those 97 00:04:49,880 --> 00:04:52,800 ketone bodies more effectively. That doesn't happen overnight. 98 00:04:52,800 --> 00:04:55,160 It takes a long time. So I've always attested to the 99 00:04:55,160 --> 00:04:58,040 fact that the longer you do it, the better it gets. 100 00:04:58,120 --> 00:05:01,360 And I've been doing this now for over a decade as of you, and 101 00:05:01,360 --> 00:05:03,560 every single year it gets better and better. 102 00:05:03,760 --> 00:05:05,800 So I've got no reason to deviate from it. 103 00:05:06,200 --> 00:05:09,360 A lot of people in the space like Tom Solari's great. 104 00:05:09,360 --> 00:05:11,640 He puts out a ton of content, but he's always experimenting, 105 00:05:11,640 --> 00:05:14,080 doing all kinds of different things, which I certainly have 106 00:05:14,080 --> 00:05:16,960 respect for, but it makes it hard to like hone in on 107 00:05:16,960 --> 00:05:19,600 anything. It's kind of more of like a Jack 108 00:05:19,600 --> 00:05:21,720 of all trades, master of none philosophy. 109 00:05:21,800 --> 00:05:23,400 One's not necessarily right or wrong. 110 00:05:23,400 --> 00:05:27,200 It's just what do you want to be your truth, your story. 111 00:05:27,520 --> 00:05:30,560 And for me, I want to become the best ketogenic natural 112 00:05:30,560 --> 00:05:34,520 bodybuilder that I can be. And by being consistent with my 113 00:05:34,520 --> 00:05:37,440 diet throughout the longest period of time possible, the 114 00:05:37,440 --> 00:05:40,240 better I'm setting myself up for success in doing just that. 115 00:05:40,520 --> 00:05:44,160 So whether you're bodybuilding or doing strength sports or 116 00:05:44,160 --> 00:05:47,400 speed sports or endurance sports, you can do it. 117 00:05:47,400 --> 00:05:50,560 You just have to let your body have the time necessary to build 118 00:05:50,560 --> 00:05:54,880 up that metabolic machinery. In your question specifically 119 00:05:54,880 --> 00:05:58,200 they were asking about post exercise dip in energy due to a 120 00:05:58,200 --> 00:06:02,640 drop in blood sugar. What I'll typically see is like 121 00:06:02,640 --> 00:06:05,000 your your body's ability to replenish and replace muscle 122 00:06:05,000 --> 00:06:07,800 glycogen once fat adapted is pretty much on par with someone 123 00:06:07,800 --> 00:06:11,040 consuming carbohydrates. When you are following a 124 00:06:11,040 --> 00:06:14,600 ketogenic carnivore diet and not consuming exogenous 125 00:06:14,600 --> 00:06:18,040 carbohydrates, you still have glycogen in your muscle tissue 126 00:06:18,040 --> 00:06:21,560 and in your liver and when you train you're increasing blood 127 00:06:21,560 --> 00:06:23,320 glucose. So like when I'm wearing ACGM, 128 00:06:23,320 --> 00:06:27,640 I'll see my blood sugar shoot up to 1:30 or 1:40 even intra 129 00:06:27,640 --> 00:06:30,600 workout and immediately post training and then in about an 130 00:06:30,600 --> 00:06:32,880 hour or two afterwards it kind of returns to normal. 131 00:06:33,400 --> 00:06:37,160 If you're starting to see that dip even below baseline numbers, 132 00:06:37,400 --> 00:06:40,160 then you might just want to time your pre workout fueling a 133 00:06:40,160 --> 00:06:43,880 little bit differently. So what I typically do is train 134 00:06:43,880 --> 00:06:47,600 in the morning and I'll have my largest, most fat and protein 135 00:06:47,600 --> 00:06:51,520 dense meal the evening before that fuels my next day's 136 00:06:51,520 --> 00:06:52,960 workout. That's giving it plenty of time 137 00:06:52,960 --> 00:06:56,760 to be assimilated by that my body, replenish muscle glycogen 138 00:06:56,760 --> 00:06:58,600 and fuel the next morning's workout. 139 00:06:58,800 --> 00:07:02,160 So not sure what time and this person's training, but doing 140 00:07:02,160 --> 00:07:04,560 that might make sense if they're training in the morning or if 141 00:07:04,560 --> 00:07:05,840 they're training later in the day. 142 00:07:05,840 --> 00:07:10,360 Having a solid fat and protein rich meal you know a few hours 143 00:07:10,360 --> 00:07:13,400 before training should help shunt some of that blood sugar 144 00:07:13,400 --> 00:07:16,760 drop immediately post exercise. Beautiful. 145 00:07:16,760 --> 00:07:18,840 I was going to say, yeah, you could, you could play with some 146 00:07:18,840 --> 00:07:22,080 of your nutrient timing your your meal timing depending on 147 00:07:22,080 --> 00:07:23,800 when you're training. And you can even, I mean, some 148 00:07:23,800 --> 00:07:26,960 people intra workout nutrition isn't as important with keto, 149 00:07:27,200 --> 00:07:32,600 but I mean, you could even do like a fast acting fat intra 150 00:07:32,600 --> 00:07:34,960 workout if you wanted to. Like when Crystal was doing her 151 00:07:34,960 --> 00:07:38,720 powerlifting me, you know, a lot of competitors are sucking down 152 00:07:38,720 --> 00:07:40,960 rice cakes and gummy bears and stuff like that. 153 00:07:41,440 --> 00:07:43,720 But we did like this. We made this cocktail for her 154 00:07:43,720 --> 00:07:51,560 that was MCT oil, L carnitine, some type of stimulant, caffeine 155 00:07:52,200 --> 00:07:56,480 stimulant. And then we had that prior to 156 00:07:56,480 --> 00:07:59,560 her lifting, but that gave her a good bump in energy. 157 00:07:59,560 --> 00:08:01,000 The L carnitine helped with everything. 158 00:08:01,000 --> 00:08:04,040 And the MCT oil obviously provided some easily digested, 159 00:08:04,040 --> 00:08:07,880 absorbed fats that kept her levels more consistent too. 160 00:08:07,880 --> 00:08:09,160 So people could play around with that. 161 00:08:09,160 --> 00:08:10,000 How? About electrolytes. 162 00:08:10,240 --> 00:08:13,120 Yeah, that for sure. I mean, having those going into 163 00:08:13,120 --> 00:08:15,920 the workout, into workout and post training, keeping those 164 00:08:15,920 --> 00:08:18,080 electrolyte numbers in check, that's not really going to have 165 00:08:18,080 --> 00:08:21,120 that much of an effect on blood sugar necessarily, but it'll 166 00:08:21,120 --> 00:08:23,080 certainly help with energy throughout the workout. 167 00:08:23,120 --> 00:08:26,680 For sure beautiful next one. What you get? 168 00:08:26,800 --> 00:08:28,760 All right, next one very short one. 169 00:08:28,760 --> 00:08:33,320 This is a very common one. How to remain regular and avoid 170 00:08:33,320 --> 00:08:37,600 Constipation on a keto diet? To what extent does fiber 171 00:08:37,600 --> 00:08:40,799 matter? Well there are definitely 172 00:08:40,799 --> 00:08:43,640 periods of time where I'll have absolutely zero fiber in my 173 00:08:43,640 --> 00:08:46,400 diet, so I'm pretty much doing a carnivore approach. 174 00:08:47,600 --> 00:08:52,440 Fiber being non existent and I am super regular, like not sure 175 00:08:52,440 --> 00:08:55,400 how deep you want to go into my bowel history here, but I'm 176 00:08:55,400 --> 00:08:58,320 pretty much wake up, have a cup of coffee and some water in the 177 00:08:58,320 --> 00:09:02,320 morning, have my morning bowel movement and then that's my one 178 00:09:02,320 --> 00:09:05,080 and done for the day. And I've done that for the past 179 00:09:05,560 --> 00:09:09,560 12 years now and I'm pretty consistent with it whether I'm 180 00:09:09,560 --> 00:09:12,800 eating fiber or not. So fiber is just going to add 181 00:09:12,800 --> 00:09:17,960 the bulk to your stool. And fiber is kind of correlated 182 00:09:17,960 --> 00:09:19,560 to how many carbohydrates you're consuming. 183 00:09:19,560 --> 00:09:24,120 So if you are consuming a lot of carbohydrates that are not being 184 00:09:24,120 --> 00:09:28,360 fully used, it would make sense like your your body's not going 185 00:09:28,360 --> 00:09:31,280 to make use of all of that. So having fiber there to push 186 00:09:31,280 --> 00:09:33,320 that through your system and get out of there. 187 00:09:33,320 --> 00:09:36,160 So it's not just getting, you know, festered up in your 188 00:09:36,160 --> 00:09:39,000 intestines makes sense. But if you're eating really 189 00:09:39,000 --> 00:09:41,960 bioavailable fuels, fats and proteins, animal based 190 00:09:41,960 --> 00:09:46,040 especially, and you're consuming an adequate amount of food for 191 00:09:46,040 --> 00:09:48,920 what your energy demands require, then you're not likely 192 00:09:48,920 --> 00:09:51,840 going to have a lot of undigested, unused food 193 00:09:51,840 --> 00:09:52,960 throughout your intestinal tract. 194 00:09:52,960 --> 00:09:55,800 So the need for fiber to push it through is also going to be 195 00:09:56,160 --> 00:09:59,440 dwindling as well. So you don't have to have a lot 196 00:09:59,440 --> 00:10:01,000 of fiber. Stay regular by any means. 197 00:10:01,000 --> 00:10:02,560 I mean, ask any hardcore carnivore. 198 00:10:02,560 --> 00:10:04,280 They just eat steaks every single day. 199 00:10:04,600 --> 00:10:06,280 Like Sean Baker. I'm sure he's happy to talk 200 00:10:06,280 --> 00:10:08,840 about his poop. Story, I think he's actually had 201 00:10:08,840 --> 00:10:12,720 some posts recently or you know, shared some things regarding the 202 00:10:12,720 --> 00:10:17,240 same topic. And animal fats grease the works 203 00:10:17,240 --> 00:10:19,840 and you're eating less garbage, so there's less garbage coming 204 00:10:19,840 --> 00:10:20,800 out. Yeah. 205 00:10:20,800 --> 00:10:22,840 I mean, you're going to want to make sure you're consuming the 206 00:10:22,840 --> 00:10:24,800 right distribution of fats and proteins. 207 00:10:24,800 --> 00:10:27,240 Like so if we take carbohydrates and fiber out of the equation 208 00:10:27,240 --> 00:10:31,200 entirely, if you go on either extreme of fat and protein 209 00:10:31,200 --> 00:10:35,280 consumption, that could have an impact on digestion GI, so they 210 00:10:35,280 --> 00:10:37,680 can give you loose stool, can give you Constipation. 211 00:10:38,400 --> 00:10:40,600 You know, I've got some clients that'll have like when they're 212 00:10:40,600 --> 00:10:43,240 nearing their protein threshold and we're are proteins pretty 213 00:10:43,240 --> 00:10:44,680 high relative to their dietary fat. 214 00:10:44,920 --> 00:10:47,160 They may be feeling more constipated or the inverse, 215 00:10:47,160 --> 00:10:50,600 depending on the individual. But when that's the case, like 216 00:10:50,680 --> 00:10:53,600 paying attention to what that ratio is and knowing that you're 217 00:10:53,760 --> 00:10:56,480 that you are operating in the extremes and adjusting 218 00:10:56,480 --> 00:10:59,640 accordingly makes sense. Electrolytes and hydration are 219 00:10:59,640 --> 00:11:01,120 key. Like if you're, if you're 220 00:11:01,120 --> 00:11:03,920 dehydrated, you're not going to have intestinal fluid, ample 221 00:11:03,920 --> 00:11:07,000 intestinal fluid to keep things moving S anyways. 222 00:11:07,240 --> 00:11:08,840 So making sure you're hydrated is key. 223 00:11:09,680 --> 00:11:11,920 And then if you're depending on the type of electrolytes you're 224 00:11:11,920 --> 00:11:15,760 using, some cater more towards to GI, you know, relief than 225 00:11:15,760 --> 00:11:20,000 others, like a like a magnesium citrate is going to be more 226 00:11:20,000 --> 00:11:23,840 conducive to getting the bowels moving than like a chloride, for 227 00:11:23,840 --> 00:11:26,400 instance. So paying attention to that is 228 00:11:26,400 --> 00:11:28,560 key. And then honestly, just looking 229 00:11:28,560 --> 00:11:31,400 at the stool, when you do have a bowel movement, like is it going 230 00:11:31,400 --> 00:11:35,520 to have any oil oily residue in there or is it going to be hard? 231 00:11:35,520 --> 00:11:37,920 I mean, there's the Bristol Stool chart that people can use 232 00:11:37,920 --> 00:11:42,440 kind of as a reference point. But all that to say, certainly 233 00:11:42,440 --> 00:11:44,760 don't have to have fiber stay regular by any means. 234 00:11:44,840 --> 00:11:47,400 Yep, Yep. I remember back in the day I was 235 00:11:47,400 --> 00:11:49,680 told I needed, you know, 50 grams of fiber a day. 236 00:11:49,920 --> 00:11:52,120 Yeah. And another thing too with 237 00:11:52,120 --> 00:11:54,760 especially with you being in a deficit and when I'm in a 238 00:11:54,760 --> 00:11:58,280 deficit with a prep like the amount of times and the quantity 239 00:11:58,280 --> 00:12:01,160 of which you go reduces significance. 240 00:12:01,160 --> 00:12:05,200 Yeah, eating at a deficit and your body is using all that 241 00:12:05,200 --> 00:12:08,120 you're feeding it, it makes sense that you would have less 242 00:12:08,120 --> 00:12:12,280 waste as a byproduct. So, you know, you might think 243 00:12:12,280 --> 00:12:14,800 that you're constipated simply because you're not going as much 244 00:12:14,800 --> 00:12:17,640 as you normally do, But if you've been like actively trying 245 00:12:17,640 --> 00:12:20,080 to reduce your intake and you're taking in less food and your 246 00:12:20,080 --> 00:12:22,520 body's using all of that, then you're simply going to have less 247 00:12:22,520 --> 00:12:24,120 waste. That doesn't necessarily mean 248 00:12:24,120 --> 00:12:25,520 you're constipated. Now, obviously if you're 249 00:12:25,520 --> 00:12:28,760 cramping and you have GI pain and you know you're constipated, 250 00:12:28,760 --> 00:12:31,880 it's a different story, but just simply not going as frequently 251 00:12:31,880 --> 00:12:34,240 in the context of a deficit, it doesn't necessarily mean you're 252 00:12:34,240 --> 00:12:37,720 constipated. True good point, very good, very 253 00:12:37,720 --> 00:12:40,600 good. Next one how to follow keto 254 00:12:40,600 --> 00:12:46,600 slash low carb for eating in or endurance events like high rocks 255 00:12:46,680 --> 00:12:50,200 and marathon running what to eat around training for energy and 256 00:12:50,200 --> 00:12:52,760 to prevent muscle cramps. Kind of kind of ties into the 257 00:12:52,760 --> 00:12:56,520 first one, but in regard to like a high rocks or a marathon 258 00:12:56,520 --> 00:13:00,800 running, what to eat around training and prevent cramps, so. 259 00:13:01,720 --> 00:13:03,360 So I am not an endurance athlete. 260 00:13:03,720 --> 00:13:06,600 I do some endurance sports like the 50 mile March I do every 261 00:13:06,600 --> 00:13:08,320 year. I would consider an endurance 262 00:13:08,320 --> 00:13:09,960 sport. It's 22 hours straight. 263 00:13:10,680 --> 00:13:12,600 I ran a marathon untrained before. 264 00:13:12,600 --> 00:13:14,000 That would be an endurance event. 265 00:13:14,600 --> 00:13:15,960 The high rocks are super popular. 266 00:13:15,960 --> 00:13:18,480 I've got clients that are doing, you know, ultra marathons that 267 00:13:18,480 --> 00:13:22,440 are obviously endurance based. And often times what they find 268 00:13:22,440 --> 00:13:26,080 the most success with is having a easily absorbed, easily 269 00:13:26,080 --> 00:13:28,960 assimilated, safe meal that's not going to cause any GI 270 00:13:28,960 --> 00:13:34,000 distress the night prior to the event of high quality foods like 271 00:13:34,000 --> 00:13:36,160 no carbohydrates, you know, quality fats and proteins that 272 00:13:36,160 --> 00:13:37,800 you know your body responds well to. 273 00:13:37,800 --> 00:13:42,680 So don't introduce a new food having that with a bolus dose of 274 00:13:42,680 --> 00:13:46,080 fat kind of similar to we do like with a refeed going into 275 00:13:46,080 --> 00:13:48,640 the show that's going to help fill out muscle glycogen. 276 00:13:49,120 --> 00:13:51,000 It's going to help top out all your reserves. 277 00:13:51,480 --> 00:13:55,400 And because the nature of fat digests so much more slowly than 278 00:13:55,400 --> 00:13:59,240 a carbohydrate, that bolus dose, you know higher calorie meal 279 00:13:59,440 --> 00:14:02,120 will push into the next day's activities. 280 00:14:02,360 --> 00:14:05,320 So if you're doing a marathon or Hierarchs event on Saturday, for 281 00:14:05,320 --> 00:14:08,320 instance, and you have a big bolus calorie day of fats and 282 00:14:08,320 --> 00:14:12,000 proteins on Friday, that food that can is consumed on Friday 283 00:14:12,000 --> 00:14:14,400 will be assimilated and used throughout Saturday's 284 00:14:14,400 --> 00:14:17,560 activities. And then some people especially 285 00:14:17,560 --> 00:14:20,680 doing endurance events like they want little pick me UPS 286 00:14:20,680 --> 00:14:22,280 throughout the, you know, ordeal. 287 00:14:22,880 --> 00:14:26,960 That isn't as critical with a ketogenic approach because if 288 00:14:26,960 --> 00:14:29,680 you're consuming carbohydrates, you're going to have a lot more 289 00:14:29,680 --> 00:14:33,120 volatility to your blood sugar levels as your body, you know, 290 00:14:33,120 --> 00:14:36,120 uses that glucose up. So that's why they'll take in 291 00:14:36,120 --> 00:14:39,640 the goose and the, you know, candies and things like bananas, 292 00:14:39,640 --> 00:14:43,640 things like that. That's not as critical when you 293 00:14:43,640 --> 00:14:47,920 are fat adapted, but having something that often times just 294 00:14:47,920 --> 00:14:50,440 simply acts as a mental pick me up could be beneficial. 295 00:14:51,040 --> 00:14:53,640 So like I had a client e-mail me or not a client, but somebody 296 00:14:53,640 --> 00:14:56,320 emailed me yesterday and they said they just got done doing 297 00:14:57,120 --> 00:14:58,280 well. There was a marathon or 298 00:14:58,280 --> 00:15:00,480 something, they had just done a biking event, I can't remember, 299 00:15:00,680 --> 00:15:03,200 but they took the keto brick and they melted it down into 100 300 00:15:03,200 --> 00:15:06,040 calorie bite sized pieces. That way they were easily 301 00:15:06,040 --> 00:15:09,120 manageable and they would have like a little piece of keto 302 00:15:09,120 --> 00:15:12,680 brick every hour or two hour mark or something like that. 303 00:15:12,920 --> 00:15:14,720 That would certainly be sufficient. 304 00:15:14,920 --> 00:15:17,600 And that's not likely going to cause any GI distress either. 305 00:15:18,240 --> 00:15:21,440 Stearic acid in particular is pretty easy on the digestive 306 00:15:21,440 --> 00:15:22,920 trap. So that's not going to 'cause 307 00:15:23,040 --> 00:15:25,600 you know, loose stool mid event, that would not be good. 308 00:15:26,200 --> 00:15:28,680 But the main thing I would say is being consistent with your 309 00:15:28,680 --> 00:15:31,600 hydration and electrolyte levels throughout the endurance event 310 00:15:31,880 --> 00:15:35,920 with an occasional pick me up of primarily bullish dose of 311 00:15:35,920 --> 00:15:38,120 dietary fat, but then maybe a little bit of protein to go 312 00:15:38,120 --> 00:15:42,000 along with it, probably every two to three hours as opposed to 313 00:15:42,000 --> 00:15:44,440 somebody consuming carbohydrates or sugars might be doing it 314 00:15:44,440 --> 00:15:48,440 every 30 minutes to an hour. So something like that may not 315 00:15:48,440 --> 00:15:50,640 be necessary, but if you're wanting to have something or if 316 00:15:50,640 --> 00:15:54,200 it's an incredibly long event, having that, you know, on two or 317 00:15:54,200 --> 00:15:55,360 three hour intervals would be good. 318 00:15:55,560 --> 00:15:59,800 Perfect, perfect. And that also would be helpful 319 00:15:59,800 --> 00:16:02,320 to prevent muscle cramping. Yes, Yeah. 320 00:16:03,440 --> 00:16:05,520 All right, Next one on the agenda. 321 00:16:05,560 --> 00:16:08,760 If you're just getting started with keto slash carnivore, how 322 00:16:08,760 --> 00:16:12,080 do you handle sugar cravings and energy levels during the 323 00:16:12,080 --> 00:16:15,720 transition? Also, I do notice the lower in 324 00:16:15,720 --> 00:16:19,560 carbs I go, the more anxiety and stress I have, but my mental 325 00:16:19,560 --> 00:16:23,920 clarity increases. How long do the symptoms take to 326 00:16:23,920 --> 00:16:28,120 go away? All right, So two-part question 327 00:16:28,120 --> 00:16:30,160 here. As far as sugar cravings go, 328 00:16:31,840 --> 00:16:34,160 actually before we even get to that, I kind of like some people 329 00:16:34,160 --> 00:16:38,760 have a slow and gradual approach to transitioning from a standard 330 00:16:38,760 --> 00:16:43,040 American diet or a carbohydrate based diet to a ketogenic based 331 00:16:43,040 --> 00:16:46,680 diet. And like I see the merits there, 332 00:16:46,680 --> 00:16:49,040 but I'm kind of more of a RIP the Band-Aid off kind of guy. 333 00:16:49,320 --> 00:16:53,320 So I think you're just stuck in purgatory land longer if you're 334 00:16:53,440 --> 00:16:56,280 slowly transitioning. So I would rather just RIP that 335 00:16:56,280 --> 00:16:57,880 Band-Aid off. If you're going to feel 336 00:16:57,880 --> 00:16:59,600 miserable, do so for that short period of time. 337 00:16:59,600 --> 00:17:03,120 Do what you can to mitigate that and then get deeply fat adapted 338 00:17:03,120 --> 00:17:06,720 as quickly as possible as you're doing so. 339 00:17:06,720 --> 00:17:11,000 If you have a sweet tooth and you're now removing those sugary 340 00:17:11,000 --> 00:17:14,319 foods in order to bridge that gap, there's two trains of 341 00:17:14,319 --> 00:17:17,280 thought. You could either remove the 342 00:17:17,280 --> 00:17:20,560 desire for sugary foods entirely by not eating them so they're 343 00:17:20,560 --> 00:17:24,119 not fresh on your palate. Your palate will change as well 344 00:17:24,119 --> 00:17:25,720 as you become more deeply fat adapted. 345 00:17:25,720 --> 00:17:29,000 So simply using that as a way to wipe the slate clean and kind of 346 00:17:29,000 --> 00:17:31,400 like go through a few days of withdrawal, so to speak. 347 00:17:31,400 --> 00:17:35,200 But then after you come to the other side, not have that, you 348 00:17:35,200 --> 00:17:39,800 know, beholden relationship to sweet foods or if you still are 349 00:17:39,800 --> 00:17:42,920 going to have them regardless, simply swapping those out for 350 00:17:42,920 --> 00:17:45,640 foods that are, you know, low glycemic in nature. 351 00:17:45,640 --> 00:17:50,160 So rather than having sugar have like a, you know, stevia 352 00:17:50,160 --> 00:17:54,000 sweetened or monk fruit sweetened or erythritol or 353 00:17:54,000 --> 00:17:57,800 allulose or one of the non glycemic index inducing sugar 354 00:17:57,920 --> 00:18:02,200 inducing sweetener alternatives. But there's literally a keto 355 00:18:02,200 --> 00:18:04,360 alternative for every single food out there. 356 00:18:04,640 --> 00:18:06,640 Savory foods, sweet foods, everything. 357 00:18:06,640 --> 00:18:09,520 I mean like my wife makes a freaking awesome keto cheesecake 358 00:18:09,520 --> 00:18:11,120 that I would put up against any other normal. 359 00:18:11,120 --> 00:18:12,200 Cheesecake. That's good. 360 00:18:13,520 --> 00:18:15,840 Like there's that kind of stuff all over the place, like gummy 361 00:18:15,840 --> 00:18:18,240 bears and stuff. People love gummy bears, but you 362 00:18:18,240 --> 00:18:21,640 can make that with electrolytes and a gummy mold with like beef 363 00:18:21,640 --> 00:18:23,360 gelatin. So like there's ways you can 364 00:18:23,360 --> 00:18:25,840 make it work. They're not going to be as 365 00:18:25,840 --> 00:18:29,080 readily available in a store, so you guys probably be making them 366 00:18:29,080 --> 00:18:31,200 yourself, but that way you can ensure that it's actually got 367 00:18:31,200 --> 00:18:34,400 good quality stuff in it. So that's how I would contend 368 00:18:34,400 --> 00:18:37,680 against the sweet cravings. And then what was the second? 369 00:18:37,680 --> 00:18:43,280 Part also energy levels during the transition and the lower I 370 00:18:43,280 --> 00:18:46,400 go in carbs the more anxiety and stress I notice. 371 00:18:46,800 --> 00:18:50,280 So with energy levels, a lot of people make the mistake of 372 00:18:50,600 --> 00:18:53,160 they're going from standard American diet to keto, so they 373 00:18:53,160 --> 00:18:55,960 take out the carbohydrates and they're under the assumption 374 00:18:55,960 --> 00:18:57,880 that they're trying to lose weight, as a lot of people are. 375 00:18:58,120 --> 00:19:01,400 They don't need to be consuming much dietary fat if they have a 376 00:19:01,400 --> 00:19:04,160 lot of body fat to lose. The problem with that way of 377 00:19:04,160 --> 00:19:06,640 thinking is if you're removing the carbohydrates, which is what 378 00:19:06,640 --> 00:19:09,640 your current energy supply is coming from, and you don't 379 00:19:09,640 --> 00:19:13,320 replace it with dietary fat, your body doesn't yet know how 380 00:19:13,320 --> 00:19:16,040 to tap into its stored fat. So you're basically removing all 381 00:19:16,040 --> 00:19:18,920 energy altogether because protein is not a great substrate 382 00:19:18,920 --> 00:19:21,360 for energy. So a lot of people make the 383 00:19:21,360 --> 00:19:23,760 mistake of not having ample dietary fat in that 384 00:19:23,760 --> 00:19:26,640 transitionary phase, whereas I would recommend replace the 385 00:19:26,640 --> 00:19:30,720 carbs with ample dietary fat. Even if you have fat to lose, 386 00:19:31,040 --> 00:19:34,160 give your body energy that it can, you know, readily make use 387 00:19:34,160 --> 00:19:35,720 of. And then as you get more deeply 388 00:19:35,720 --> 00:19:39,360 adapted, you can start titrating that dietary fat down as your 389 00:19:39,360 --> 00:19:42,080 body is able to tap into your own stored, stored fat more 390 00:19:42,080 --> 00:19:44,240 effectively. That way, you're not going to 391 00:19:44,240 --> 00:19:47,200 be, you know, going from higher calorie intake and dropping 392 00:19:47,200 --> 00:19:50,160 calories massively and not, you know, replacing that fuel 393 00:19:50,160 --> 00:19:53,560 substrate. And as far as the anxiety, was 394 00:19:53,560 --> 00:19:56,120 it anxiety and. Anxiety and. 395 00:19:56,120 --> 00:19:59,760 Stress. So I have always struggled with 396 00:19:59,960 --> 00:20:03,240 pretty significant degrees of OCD, obsessive compulsive 397 00:20:03,240 --> 00:20:06,920 disorder, and depending on what I'm doing with my diet it often 398 00:20:06,920 --> 00:20:10,360 times flares up or not depending on what I'm doing. 399 00:20:12,040 --> 00:20:14,160 Mental clarity is obviously going to be heightened when your 400 00:20:14,160 --> 00:20:16,120 blood sugar levels are more stable and you've got steady 401 00:20:16,120 --> 00:20:19,480 stream of energy coming in from fat, so that's a positive. 402 00:20:19,800 --> 00:20:23,480 But with that enhanced cognition, a lot of times people 403 00:20:23,480 --> 00:20:26,720 go inward with it and it becomes like this anxiety inducing, 404 00:20:26,720 --> 00:20:32,480 stress enhancing conundrum. However, what I have found is 405 00:20:32,480 --> 00:20:37,520 that when my ketones are actually higher, my OCD is much 406 00:20:37,520 --> 00:20:40,040 more reduced. And that would probably be the 407 00:20:40,040 --> 00:20:42,600 same case for people with, you know, excessive anxiety or 408 00:20:42,600 --> 00:20:47,000 stress in general. So if you are transitioning and 409 00:20:47,000 --> 00:20:50,840 you are making sure to consume ample dietary fat and maybe even 410 00:20:51,000 --> 00:20:54,240 temporarily supplementing with exogenous ketones like a ketone 411 00:20:54,240 --> 00:20:57,640 salt or ketone Ester to make sure you're circulating ketones 412 00:20:57,640 --> 00:21:00,000 are higher. And that may actually bode well 413 00:21:00,000 --> 00:21:02,360 for mitigating against that stress and anxiety. 414 00:21:02,800 --> 00:21:07,240 Beautiful. Next one is a little different 415 00:21:07,480 --> 00:21:10,120 direction here. When cutting, what is your 416 00:21:10,120 --> 00:21:14,080 approach to lifting? Do you reduce intensity, add 417 00:21:14,080 --> 00:21:17,120 reps, focus more on cardio, etcetera? 418 00:21:17,640 --> 00:21:21,080 I have started your book this week so it might be in there, 419 00:21:21,160 --> 00:21:23,240 but it could be a good video idea. 420 00:21:23,240 --> 00:21:26,720 Anyways, keep up the good work. Yes. 421 00:21:26,720 --> 00:21:27,960 So definitely cover that in the book. 422 00:21:27,960 --> 00:21:32,440 And honestly when I'm cutting, I try to not change my training at 423 00:21:32,440 --> 00:21:35,360 all really. When you are cutting, your 424 00:21:35,360 --> 00:21:38,120 calories are dropping. When you are in it more of a 425 00:21:38,120 --> 00:21:42,840 deficit, your body is more prone to become catabolic and that 426 00:21:42,840 --> 00:21:45,280 basically means your body is going to try and make up that 427 00:21:45,280 --> 00:21:49,360 void in calories and take it from your lean tissue. 428 00:21:49,960 --> 00:21:52,160 The best way to hedge against that is to keep that lean tissue 429 00:21:52,160 --> 00:21:54,360 in high demand. The best way to do that is to 430 00:21:54,360 --> 00:21:57,120 continue to lift hard and heavy as you have been up to that 431 00:21:57,120 --> 00:21:59,560 point. So honestly, I don't really 432 00:21:59,560 --> 00:22:03,560 change my actual training at all between a building phase or a 433 00:22:03,560 --> 00:22:06,240 cutting phase. It becomes harder to hit to the 434 00:22:06,240 --> 00:22:10,000 same volume numbers and the same heavy weights on my top sets 435 00:22:10,080 --> 00:22:13,080 that I am in a building phase. But I try to fight for that as 436 00:22:13,080 --> 00:22:16,680 much as I can and continue to build or not necessarily build. 437 00:22:16,680 --> 00:22:19,360 I'm not going for PRS and a cut, I just want to maintain what 438 00:22:19,360 --> 00:22:22,400 I've built up to that point and again, that becomes harder. 439 00:22:22,400 --> 00:22:25,800 For instance, like in a building Phase, I may be able to rock 440 00:22:25,800 --> 00:22:29,680 four O 5 on deadlifts for like 15 reps pretty solid. 441 00:22:30,080 --> 00:22:32,800 And then when I'm in the depth of a cut, I may only be able to 442 00:22:32,800 --> 00:22:35,960 get four O 5 for like 5 reps comfortably. 443 00:22:36,800 --> 00:22:39,360 That's a pretty significant reduction in total volume, but 444 00:22:39,360 --> 00:22:42,400 I'm still hitting four O 5. I'm still keeping that muscle in 445 00:22:42,400 --> 00:22:45,800 demand that's going to fight to preserve that lean tissue. 446 00:22:46,560 --> 00:22:49,240 So the goal is no longer to hit PRS or build more muscle is 447 00:22:49,240 --> 00:22:50,920 simply to preserve what you've got. 448 00:22:50,920 --> 00:22:53,760 If you are able to build, that's just an added cherry on top so 449 00:22:53,760 --> 00:22:56,280 to speak. But you don't want to change 450 00:22:56,280 --> 00:22:59,200 your training drastically. You don't want to go from, you 451 00:22:59,200 --> 00:23:02,080 know, fewer reps have your weight to lighter weight, more 452 00:23:02,080 --> 00:23:04,680 reps Like people overthink things like that. 453 00:23:05,000 --> 00:23:08,680 The biggest levers to pull in a cut are nutrition and then 454 00:23:09,040 --> 00:23:12,120 cardio as a minimum viable dose as needed when your body starts 455 00:23:12,120 --> 00:23:14,240 to plateau to the nutritional changes. 456 00:23:14,760 --> 00:23:17,560 But honestly, training itself stays pretty consistent. 457 00:23:17,680 --> 00:23:20,320 OK, well, there's another one on here too that's very, very 458 00:23:20,320 --> 00:23:22,320 comparable. So let's hit that one just says 459 00:23:23,080 --> 00:23:26,680 what is the best movement advice to keep muscle but lose body 460 00:23:26,680 --> 00:23:28,760 fat? Cardio or strength training and 461 00:23:28,760 --> 00:23:29,640 I think. Definitely. 462 00:23:29,720 --> 00:23:32,680 Pretty much answered that one. Do you want to keep the strength 463 00:23:32,680 --> 00:23:36,800 training in high demand and minimize cardio as much as you 464 00:23:36,800 --> 00:23:38,320 can? Yeah, 'cause you think about it 465 00:23:38,320 --> 00:23:41,680 like you, your body. I mean, people get so fixated on 466 00:23:41,720 --> 00:23:44,680 body weight and body weight can be a telltale sign. 467 00:23:45,120 --> 00:23:49,040 And it's honestly super insightful if everything else is 468 00:23:49,040 --> 00:23:50,880 kept in check. So like if you are consistent 469 00:23:50,880 --> 00:23:53,680 with your electrolytes, your nutrition, your cardio, your 470 00:23:53,680 --> 00:23:57,880 expenditure throughout the day, your hydration levels, if all of 471 00:23:57,880 --> 00:24:02,480 that is held relatively constant and your weight starts to drop 472 00:24:02,640 --> 00:24:04,720 and all of your lifts are staying consistent, you can be 473 00:24:04,720 --> 00:24:07,360 relatively certain that you're losing body fats and you're 474 00:24:07,440 --> 00:24:10,760 preserving muscle. But like, when all of that is 475 00:24:10,760 --> 00:24:13,480 thrown to the wind and you're just fixated on the scale 476 00:24:13,480 --> 00:24:15,640 weight, you don't know if you're losing muscle, You don't know if 477 00:24:15,640 --> 00:24:17,360 you're losing fat, You don't know if you're losing a 478 00:24:17,360 --> 00:24:21,240 combination of the two. So people get so fixated on just 479 00:24:21,240 --> 00:24:23,800 the scale weight. But like, if you're able to hold 480 00:24:23,800 --> 00:24:28,440 on to as much muscle as possible and prioritize the loss of 481 00:24:28,520 --> 00:24:32,200 adipose tissue, then you're going to look better even at a 482 00:24:32,200 --> 00:24:35,880 higher weight than if you were to lose twice as much weight but 483 00:24:35,880 --> 00:24:37,680 lose a whole bunch of muscle in the process. 484 00:24:37,920 --> 00:24:40,200 And the composition should be the focus more so than the 485 00:24:40,200 --> 00:24:43,240 actual scale weight. So yeah. 486 00:24:43,800 --> 00:24:47,480 Good. My question Robert, is regarding 487 00:24:47,480 --> 00:24:50,000 ketones and the importance of testing for them. 488 00:24:50,000 --> 00:24:52,840 Is it necessary provided you have implemented proper 489 00:24:52,840 --> 00:24:55,880 ketogenic diet protocols? Is the measure of ketones in the 490 00:24:55,880 --> 00:24:59,360 blood vital to know? If it is, are there factors 491 00:24:59,360 --> 00:25:02,480 other than diet that would be that would negatively impact 492 00:25:02,480 --> 00:25:04,840 these figures? Thanks very much for your kind 493 00:25:04,840 --> 00:25:07,880 attention. So it's interesting, like when I 494 00:25:07,880 --> 00:25:11,880 got into the space, nobody was testing ketones because those 495 00:25:11,880 --> 00:25:13,360 devices weren't even available way back. 496 00:25:13,360 --> 00:25:14,680 Then right, They're everywhere now. 497 00:25:15,520 --> 00:25:18,560 And then like shortly thereafter they came available. 498 00:25:18,680 --> 00:25:20,480 So everybody was testing ketones. 499 00:25:20,480 --> 00:25:22,760 Like everybody had the urine strips, everybody had the blood 500 00:25:22,760 --> 00:25:24,480 strips. Then like the acetone 501 00:25:24,480 --> 00:25:27,720 breathalyzer started coming out and everybody was like, all 502 00:25:27,720 --> 00:25:29,440 right, let's let's test to the hilt. 503 00:25:29,920 --> 00:25:33,080 And everybody fixated on them. And then few years passed and 504 00:25:33,080 --> 00:25:35,280 now it's like, that's kind of where we're at right now. 505 00:25:35,280 --> 00:25:37,800 People are like, it doesn't matter at all, Don't test at 506 00:25:37,800 --> 00:25:39,960 all. No need to know, no benefit in 507 00:25:39,960 --> 00:25:43,360 knowing, don't worry about it. And that's just true. 508 00:25:43,360 --> 00:25:45,400 With most things, the answer lies somewhere in the middle. 509 00:25:45,720 --> 00:25:49,000 Like I know how I feel. I've tested things for so long. 510 00:25:49,000 --> 00:25:51,080 Like I know what signals my body's telling me. 511 00:25:51,080 --> 00:25:54,760 So I know roughly what my ketones and glucose are based 512 00:25:54,760 --> 00:25:57,400 off of how I'm feeling, whether or not I test or not. 513 00:25:58,480 --> 00:26:02,840 But I think throwing all caution to the wind and not caring if 514 00:26:02,840 --> 00:26:07,040 you're in therapeutic or ketogenic levels at all may not 515 00:26:07,040 --> 00:26:09,200 be the answer either. And a lot of people have tried 516 00:26:09,200 --> 00:26:12,160 to justify that by saying, look, the more deeply adapted you 517 00:26:12,160 --> 00:26:17,000 become, the less ketones will be in circulation in your blood 518 00:26:17,200 --> 00:26:19,560 because they're more efficiently shuttled into the cell 519 00:26:19,560 --> 00:26:21,160 themselves. They're not going to be in your 520 00:26:21,160 --> 00:26:23,680 bloodstream to be measured, which makes total sense. 521 00:26:23,680 --> 00:26:25,000 I can totally get behind that message. 522 00:26:25,360 --> 00:26:30,320 But if you are consuming, you know, way excessive amounts of 523 00:26:30,320 --> 00:26:35,200 protein and you're eating too much food in general, then your 524 00:26:35,200 --> 00:26:39,160 body's not likely producing very many ketones as a byproductive 525 00:26:39,280 --> 00:26:42,040 fat metabolism to the extent that it could. 526 00:26:42,360 --> 00:26:47,640 So you know, you you may not be feeling optimal and you wouldn't 527 00:26:47,640 --> 00:26:49,440 necessarily know what your levels are. 528 00:26:49,600 --> 00:26:52,320 So that there could be benefits to testing sporadically, like 529 00:26:52,320 --> 00:26:54,400 just kind of hone in and have a pulse on things. 530 00:26:55,040 --> 00:26:57,560 Like for instance, when I did that high fat experiment for two 531 00:26:57,560 --> 00:27:02,400 weeks, you know, I was consuming an additional 1000 calories, 400 532 00:27:02,400 --> 00:27:05,160 grams of fat, minimal dietary protein for that short period of 533 00:27:05,160 --> 00:27:08,680 time and my ketone significantly increased and my blood sugar 534 00:27:08,680 --> 00:27:12,800 significantly dropped. Does that mean I was any more 535 00:27:12,800 --> 00:27:16,000 fat adapted then then when I'm typically consuming my food? 536 00:27:16,320 --> 00:27:18,960 Probably, it probably means I got a little bit to, you know, 537 00:27:18,960 --> 00:27:21,520 dip deeper level of fat adaptation there. 538 00:27:22,120 --> 00:27:24,960 So I think having like a an intervention where I throw that 539 00:27:24,960 --> 00:27:27,920 in every 4 to 6 to 8 weeks could be beneficial. 540 00:27:28,880 --> 00:27:30,880 So I think it's a tool, you know, it's a tool just like 541 00:27:30,880 --> 00:27:33,960 weighing your body is taking a body composition scan, jumping 542 00:27:33,960 --> 00:27:35,360 on the decks and getting blood work. 543 00:27:36,200 --> 00:27:38,840 I think you certainly don't need to be a slave to testing 544 00:27:38,840 --> 00:27:40,680 ketones. You certainly don't ever want to 545 00:27:40,680 --> 00:27:44,000 necessarily never test if you are one that likes experimenting 546 00:27:44,000 --> 00:27:46,600 and getting things honed in. Certainly if you're 547 00:27:46,600 --> 00:27:48,720 experimenting with different types of foods and different 548 00:27:48,720 --> 00:27:51,240 dietary protocols, I think it can be a very valuable 549 00:27:51,280 --> 00:27:55,800 insightful tool as far as what could impact those numbers 550 00:27:56,360 --> 00:28:00,360 outside of nutrition, stress and training certainly can. 551 00:28:00,360 --> 00:28:05,200 Like when I'm training sleep for sure when I'm stressed or sleep 552 00:28:05,200 --> 00:28:08,360 deprived, my ketones drop, my blood sugar increases 553 00:28:08,520 --> 00:28:11,600 immediately post training and intra workout, my blood sugar 554 00:28:11,600 --> 00:28:15,560 rises, ketones drop and then shortly thereafter post 555 00:28:15,560 --> 00:28:18,280 training, ketones increase in blood sugar drops. 556 00:28:19,320 --> 00:28:21,200 But yeah, I, I treat it like a tool, like anything else. 557 00:28:21,200 --> 00:28:24,280 It's just a insightful piece of information that I can glean 558 00:28:24,280 --> 00:28:27,920 information from and then make a a more knowledgeable adjustment 559 00:28:27,920 --> 00:28:31,960 to going forward. Perfect one more on our list 560 00:28:31,960 --> 00:28:34,440 here. Mr. Savage currently in a 561 00:28:34,440 --> 00:28:41,760 cutting phase having significant success in 136 hour water fast 562 00:28:41,760 --> 00:28:45,120 each week. Am I sacrificing lean muscle and 563 00:28:45,120 --> 00:28:48,240 should I just stick to intermittent fasting like 18-6 564 00:28:48,240 --> 00:28:50,760 or 24? Cheers, Jim. 565 00:28:52,880 --> 00:28:58,480 Extended fasting, water fasting. So I've always held by the 566 00:28:58,480 --> 00:29:02,120 belief that there is definitely a place for extended fasting. 567 00:29:03,680 --> 00:29:05,240 Kind of like I think there's a place for that high fat 568 00:29:05,240 --> 00:29:06,520 experiment that I just get done doing. 569 00:29:07,800 --> 00:29:11,160 I wouldn't necessarily do it. I would never recommend extended 570 00:29:11,160 --> 00:29:16,520 fasting as the primary lever you're pulling to change body 571 00:29:16,520 --> 00:29:18,320 composition. I think there's benefit to it 572 00:29:18,320 --> 00:29:20,840 psychologically and there's benefit to it emotionally with 573 00:29:20,840 --> 00:29:22,280 your food. I think there's benefit to it 574 00:29:22,560 --> 00:29:26,360 from a cellular standpoint. You know, you can bring up all 575 00:29:26,360 --> 00:29:29,400 the buzzwords like autophagy and apoptosis and all that good 576 00:29:29,400 --> 00:29:31,520 stuff. There's certainly benefit to it, 577 00:29:32,680 --> 00:29:35,440 and I think it makes the most sense to do an extended fast in 578 00:29:35,440 --> 00:29:39,800 the context of consuming, you know, a surplus of food as a 579 00:29:39,800 --> 00:29:41,920 baseline. Like if I'm in a surplus in a 580 00:29:41,920 --> 00:29:45,160 building phase, that's taxing on my digestive system. 581 00:29:45,400 --> 00:29:48,840 So, you know, occasionally giving my body a break from that 582 00:29:48,840 --> 00:29:53,080 increased taxation from that higher intake via an extended 583 00:29:53,080 --> 00:29:57,960 fast makes sense, but I'm not doing that for body composition 584 00:29:57,960 --> 00:30:01,840 changes specifically. Extended fasting is a stressor 585 00:30:01,840 --> 00:30:05,040 on the body, just as being in a deficit is a stressor on the 586 00:30:05,040 --> 00:30:06,600 body. So I don't ever recommend people 587 00:30:06,600 --> 00:30:09,560 do extended fast and operate a deficit simultaneously. 588 00:30:11,160 --> 00:30:13,520 You know the total calories consumed throughout the course 589 00:30:13,520 --> 00:30:17,760 of a week and your average intake is important based off of 590 00:30:17,760 --> 00:30:20,000 your body composition goals and trajectory. 591 00:30:20,360 --> 00:30:24,120 And extended fasting can certainly be a tool to minimize 592 00:30:24,120 --> 00:30:29,520 or reduce total consumption. But their question as to is that 593 00:30:29,840 --> 00:30:32,320 losing them or costing them lean tissue. 594 00:30:33,680 --> 00:30:37,000 You know, if their goal is to build and preserve lean tissue 595 00:30:37,400 --> 00:30:40,720 and they say if they weren't a cut or if they were in a build. 596 00:30:41,120 --> 00:30:43,440 Currently in a cutting phase. Currently in a cutting phase. 597 00:30:43,800 --> 00:30:46,560 So in a cutting phase, primary objective is to preserve lean 598 00:30:46,560 --> 00:30:52,760 tissue and maximize fat loss. So I would venture to say that 599 00:30:52,760 --> 00:30:56,720 they would see better results by more so focusing on just that 600 00:30:56,720 --> 00:30:59,000 gradual reduction in total intake over time. 601 00:30:59,000 --> 00:31:00,920 And they could leverage the intermittent fast and just 602 00:31:00,920 --> 00:31:03,920 reduce their total intake on a day-to-day basis as opposed to 603 00:31:03,920 --> 00:31:06,520 having a 36 hour span throughout the course of the week where 604 00:31:06,520 --> 00:31:10,320 they're not eating at all. Because that 36 hour span I'm 605 00:31:10,320 --> 00:31:16,400 not eating is not likely going to be optimal from a performance 606 00:31:16,400 --> 00:31:19,920 standpoint in the weight room. And that performance training is 607 00:31:19,920 --> 00:31:22,400 going to be the best thing they can do to preserve link tissue. 608 00:31:22,640 --> 00:31:25,920 It's like using myself as an example, if I'm in a cut, if I'm 609 00:31:25,920 --> 00:31:30,200 dying down for a show and I've got 7 days a week and I take 36 610 00:31:30,200 --> 00:31:31,880 hours and fast, so a day and a half. 611 00:31:32,320 --> 00:31:35,680 And you know, I know that in the context of a deficit, my 612 00:31:35,960 --> 00:31:39,040 following training day after that 36 hour fast is not going 613 00:31:39,040 --> 00:31:41,560 to be as good as it could be. You know, I mean, you're in a 614 00:31:41,560 --> 00:31:43,760 deficit right now. Would you want to be on a 36 615 00:31:43,760 --> 00:31:45,520 hour fast and hit heavy legs the next day? 616 00:31:45,520 --> 00:31:48,440 No, no, no. Now, if you were in a surplus, 617 00:31:48,600 --> 00:31:50,120 that probably wouldn't really faze you at all. 618 00:31:50,160 --> 00:31:52,760 But if you're in a deficit and you did that, your performance 619 00:31:52,760 --> 00:31:55,120 would be hindered. And if your performance is 620 00:31:55,120 --> 00:31:57,760 hindered, you're going to be at a higher risk of losing lean 621 00:31:57,760 --> 00:32:00,800 tissue. So in that setting I would not 622 00:32:00,800 --> 00:32:03,920 really optimally recommend an extended fast. 623 00:32:04,600 --> 00:32:05,960 Got it. Makes sense? 624 00:32:05,960 --> 00:32:08,520 Yep. That makes sense that those were 625 00:32:08,520 --> 00:32:11,960 the 8 that were chosen. Those were the 8 that were 626 00:32:11,960 --> 00:32:13,200 chosen. The Magical 8. 627 00:32:13,360 --> 00:32:15,080 Beautiful. Well, I appreciate you finding 628 00:32:15,080 --> 00:32:16,600 those Greg. Appreciate y'all submitting 629 00:32:16,600 --> 00:32:19,640 those. Everybody that submitted you got 630 00:32:19,640 --> 00:32:21,480 their emails and we've got all the. 631 00:32:21,480 --> 00:32:23,440 Information they provided us? You bet. 632 00:32:23,480 --> 00:32:26,400 Sweet, so we'll send all y'all some free bricks as a 633 00:32:26,400 --> 00:32:30,000 appreciation token for asking us these questions. 634 00:32:30,880 --> 00:32:33,080 Let us know in the comments if you like this format. 635 00:32:33,080 --> 00:32:35,400 The AMA style with Greg reading questions. 636 00:32:35,840 --> 00:32:39,480 Me rattling off answers makes a little bit more engaging than 637 00:32:39,480 --> 00:32:42,880 just me doing both. Appreciates you being my other. 638 00:32:42,880 --> 00:32:44,760 Absolutely Greg, you bet. So anytime. 639 00:32:45,000 --> 00:32:47,120 Till next time y'all ta ta. For now ta ta.