I would never recommend extended fasting as the primary lever
you're pulling to change body composition.
Extended fasting is a stressor on the body, just as being in a
deficit as a stressor on the body.
So I don't ever recommend people do extended fast and operate a
deficit simultaneously. And extended fasting can
certainly be a tool to minimize or reduce total consumption.
But their question as to is that losing them or costing them lean
tissue in a cutting phase. Primary objective is to preserve
lean tissue and maximize fat loss.
They would see better results by more so focusing on just that
gradual reduction in total intake over time.
That 36 hours span I'm not eating is not likely going to be
optimal from a performance standpoint in the weight room.
And that performance training is going to be the best thing they
can do to preserve link tissue. What is going on here?
Robert Sykes at the Savage Perspective podcast.
I got another AMA style episode for you today, but instead of me
just reading off both the questions and giving the
responses, I figured I'd make it a little more dynamic.
So I've got Greg here who is one of our Co hosts of the Work
podcast and he found a handful of good questions that were
submitted by you, the listeners. So he's going to read those off.
I'm going to do my best to offer a worth response.
Maybe he'll have something to add as well and we'll just roll
up our sleeves and dive in. So without further ado, Greg,
how are you, Sir? I'm.
Good, let's rock'n'roll. Rock'n'roll.
OK. First question, First off,
congratulations on the new baby. Thank you.
Secondly, wanted to see your thoughts on becoming a serious
athlete and becoming keto slash low carb adapted aside from your
content. Aside from your content and a
few others like Sean Baker, Tim Noakes, Anthony Chafee,
etcetera, everyone else seems to think you cannot perform at the
same high level of intensity without carbs.
Even Thomas de Lauer agrees based on the research and his
own anecdotal experience. The carbs do play a role in
performance and should be used as a supplement.
I've also heard from Dom D'agostino confirm the same
information. In my own experience during my
workouts I don't really feel any different at the start, but
towards the end I do notice I cannot push as hard at the same
intensity. Also immediately after the
session it feels like my blood sugar is crashing and I do crave
carbs. Just wanted to see how you
combat the post exercise spike in insulin after intense
exercise. And if you were trying to be a
high performing professional athlete, how would you approach
your nutrition from a keto slash low carb approach?
Thanks, love the content, hope to hear back soon.
Awesome. All right.
So this one gets a lot of attention because there's not a
lot of people in the ketogenic carnivore low carb space that
are, I mean a lot of people in that space are doing it for
weight loss or for health longevity purposes.
There's not as many people putting that content around
performance athletics. So I get the concern there.
As far as what the research studies show, most of those
research studies are done in participants that are not deeply
fat adapted. They'll typically do like a two
week, you know, trial or four week trial with a different
dietary intervention, possibly a washout period and then a
different type of intervention, which from a metabolic
standpoint isn't really ample time to actually get deeply fat
adapted. I've always said that you got to
give it at least six months of strict keto before you kind of
make a judgement one way or the other.
But even with that, it continues to get better the longer you do
it. So Greg, you've been keto for
over 10 years. I've been keto for over 10 years
and it just keeps getting better.
And that's kind of like a cop out answer to some because it's
like, OK, there's hard, there's no hard facts here.
There's no like line drawn in the sand.
But if you think about it, your body is incredibly adaptable.
Human humans in general are incredibly adaptable.
So they're going to make use of whatever it is that you're
giving it. So if the primary fuel substrate
you're supplying it is quality fats and proteins, your body's
machinery to make the most and effective use of that and
efficient use of that is going to take place over a period of
time. I mean, people are not typically
and they're fat adapted at birth and then they pretty much are
inundated with standard American diet foods.
They spend the majority of their, you know, 20s, thirties,
40s or however long eating carbohydrate based diet.
You can't just turn that on a dime.
It takes time to get that re engineered and back in motion.
You know, from a very tangible standpoint, you've got something
called MCT transporters, mono carboxylic transporters.
Those help shuttle pyruvate and lactate through the tissue.
They also help shuttle ketone bodies.
The more deeply adapted you are for the longer you are, the more
of those MCT transporters you have in concentration throughout
your tissues. That allows you to settle those
ketone bodies more effectively. That doesn't happen overnight.
It takes a long time. So I've always attested to the
fact that the longer you do it, the better it gets.
And I've been doing this now for over a decade as of you, and
every single year it gets better and better.
So I've got no reason to deviate from it.
A lot of people in the space like Tom Solari's great.
He puts out a ton of content, but he's always experimenting,
doing all kinds of different things, which I certainly have
respect for, but it makes it hard to like hone in on
anything. It's kind of more of like a Jack
of all trades, master of none philosophy.
One's not necessarily right or wrong.
It's just what do you want to be your truth, your story.
And for me, I want to become the best ketogenic natural
bodybuilder that I can be. And by being consistent with my
diet throughout the longest period of time possible, the
better I'm setting myself up for success in doing just that.
So whether you're bodybuilding or doing strength sports or
speed sports or endurance sports, you can do it.
You just have to let your body have the time necessary to build
up that metabolic machinery. In your question specifically
they were asking about post exercise dip in energy due to a
drop in blood sugar. What I'll typically see is like
your your body's ability to replenish and replace muscle
glycogen once fat adapted is pretty much on par with someone
consuming carbohydrates. When you are following a
ketogenic carnivore diet and not consuming exogenous
carbohydrates, you still have glycogen in your muscle tissue
and in your liver and when you train you're increasing blood
glucose. So like when I'm wearing ACGM,
I'll see my blood sugar shoot up to 1:30 or 1:40 even intra
workout and immediately post training and then in about an
hour or two afterwards it kind of returns to normal.
If you're starting to see that dip even below baseline numbers,
then you might just want to time your pre workout fueling a
little bit differently. So what I typically do is train
in the morning and I'll have my largest, most fat and protein
dense meal the evening before that fuels my next day's
workout. That's giving it plenty of time
to be assimilated by that my body, replenish muscle glycogen
and fuel the next morning's workout.
So not sure what time and this person's training, but doing
that might make sense if they're training in the morning or if
they're training later in the day.
Having a solid fat and protein rich meal you know a few hours
before training should help shunt some of that blood sugar
drop immediately post exercise. Beautiful.
I was going to say, yeah, you could, you could play with some
of your nutrient timing your your meal timing depending on
when you're training. And you can even, I mean, some
people intra workout nutrition isn't as important with keto,
but I mean, you could even do like a fast acting fat intra
workout if you wanted to. Like when Crystal was doing her
powerlifting me, you know, a lot of competitors are sucking down
rice cakes and gummy bears and stuff like that.
But we did like this. We made this cocktail for her
that was MCT oil, L carnitine, some type of stimulant, caffeine
stimulant. And then we had that prior to
her lifting, but that gave her a good bump in energy.
The L carnitine helped with everything.
And the MCT oil obviously provided some easily digested,
absorbed fats that kept her levels more consistent too.
So people could play around with that.
How? About electrolytes.
Yeah, that for sure. I mean, having those going into
the workout, into workout and post training, keeping those
electrolyte numbers in check, that's not really going to have
that much of an effect on blood sugar necessarily, but it'll
certainly help with energy throughout the workout.
For sure beautiful next one. What you get?
All right, next one very short one.
This is a very common one. How to remain regular and avoid
Constipation on a keto diet? To what extent does fiber
matter? Well there are definitely
periods of time where I'll have absolutely zero fiber in my
diet, so I'm pretty much doing a carnivore approach.
Fiber being non existent and I am super regular, like not sure
how deep you want to go into my bowel history here, but I'm
pretty much wake up, have a cup of coffee and some water in the
morning, have my morning bowel movement and then that's my one
and done for the day. And I've done that for the past
12 years now and I'm pretty consistent with it whether I'm
eating fiber or not. So fiber is just going to add
the bulk to your stool. And fiber is kind of correlated
to how many carbohydrates you're consuming.
So if you are consuming a lot of carbohydrates that are not being
fully used, it would make sense like your your body's not going
to make use of all of that. So having fiber there to push
that through your system and get out of there.
So it's not just getting, you know, festered up in your
intestines makes sense. But if you're eating really
bioavailable fuels, fats and proteins, animal based
especially, and you're consuming an adequate amount of food for
what your energy demands require, then you're not likely
going to have a lot of undigested, unused food
throughout your intestinal tract.
So the need for fiber to push it through is also going to be
dwindling as well. So you don't have to have a lot
of fiber. Stay regular by any means.
I mean, ask any hardcore carnivore.
They just eat steaks every single day.
Like Sean Baker. I'm sure he's happy to talk
about his poop. Story, I think he's actually had
some posts recently or you know, shared some things regarding the
same topic. And animal fats grease the works
and you're eating less garbage, so there's less garbage coming
out. Yeah.
I mean, you're going to want to make sure you're consuming the
right distribution of fats and proteins.
Like so if we take carbohydrates and fiber out of the equation
entirely, if you go on either extreme of fat and protein
consumption, that could have an impact on digestion GI, so they
can give you loose stool, can give you Constipation.
You know, I've got some clients that'll have like when they're
nearing their protein threshold and we're are proteins pretty
high relative to their dietary fat.
They may be feeling more constipated or the inverse,
depending on the individual. But when that's the case, like
paying attention to what that ratio is and knowing that you're
that you are operating in the extremes and adjusting
accordingly makes sense. Electrolytes and hydration are
key. Like if you're, if you're
dehydrated, you're not going to have intestinal fluid, ample
intestinal fluid to keep things moving S anyways.
So making sure you're hydrated is key.
And then if you're depending on the type of electrolytes you're
using, some cater more towards to GI, you know, relief than
others, like a like a magnesium citrate is going to be more
conducive to getting the bowels moving than like a chloride, for
instance. So paying attention to that is
key. And then honestly, just looking
at the stool, when you do have a bowel movement, like is it going
to have any oil oily residue in there or is it going to be hard?
I mean, there's the Bristol Stool chart that people can use
kind of as a reference point. But all that to say, certainly
don't have to have fiber stay regular by any means.
Yep, Yep. I remember back in the day I was
told I needed, you know, 50 grams of fiber a day.
Yeah. And another thing too with
especially with you being in a deficit and when I'm in a
deficit with a prep like the amount of times and the quantity
of which you go reduces significance.
Yeah, eating at a deficit and your body is using all that
you're feeding it, it makes sense that you would have less
waste as a byproduct. So, you know, you might think
that you're constipated simply because you're not going as much
as you normally do, But if you've been like actively trying
to reduce your intake and you're taking in less food and your
body's using all of that, then you're simply going to have less
waste. That doesn't necessarily mean
you're constipated. Now, obviously if you're
cramping and you have GI pain and you know you're constipated,
it's a different story, but just simply not going as frequently
in the context of a deficit, it doesn't necessarily mean you're
constipated. True good point, very good, very
good. Next one how to follow keto
slash low carb for eating in or endurance events like high rocks
and marathon running what to eat around training for energy and
to prevent muscle cramps. Kind of kind of ties into the
first one, but in regard to like a high rocks or a marathon
running, what to eat around training and prevent cramps, so.
So I am not an endurance athlete.
I do some endurance sports like the 50 mile March I do every
year. I would consider an endurance
sport. It's 22 hours straight.
I ran a marathon untrained before.
That would be an endurance event.
The high rocks are super popular.
I've got clients that are doing, you know, ultra marathons that
are obviously endurance based. And often times what they find
the most success with is having a easily absorbed, easily
assimilated, safe meal that's not going to cause any GI
distress the night prior to the event of high quality foods like
no carbohydrates, you know, quality fats and proteins that
you know your body responds well to.
So don't introduce a new food having that with a bolus dose of
fat kind of similar to we do like with a refeed going into
the show that's going to help fill out muscle glycogen.
It's going to help top out all your reserves.
And because the nature of fat digests so much more slowly than
a carbohydrate, that bolus dose, you know higher calorie meal
will push into the next day's activities.
So if you're doing a marathon or Hierarchs event on Saturday, for
instance, and you have a big bolus calorie day of fats and
proteins on Friday, that food that can is consumed on Friday
will be assimilated and used throughout Saturday's
activities. And then some people especially
doing endurance events like they want little pick me UPS
throughout the, you know, ordeal.
That isn't as critical with a ketogenic approach because if
you're consuming carbohydrates, you're going to have a lot more
volatility to your blood sugar levels as your body, you know,
uses that glucose up. So that's why they'll take in
the goose and the, you know, candies and things like bananas,
things like that. That's not as critical when you
are fat adapted, but having something that often times just
simply acts as a mental pick me up could be beneficial.
So like I had a client e-mail me or not a client, but somebody
emailed me yesterday and they said they just got done doing
well. There was a marathon or
something, they had just done a biking event, I can't remember,
but they took the keto brick and they melted it down into 100
calorie bite sized pieces. That way they were easily
manageable and they would have like a little piece of keto
brick every hour or two hour mark or something like that.
That would certainly be sufficient.
And that's not likely going to cause any GI distress either.
Stearic acid in particular is pretty easy on the digestive
trap. So that's not going to 'cause
you know, loose stool mid event, that would not be good.
But the main thing I would say is being consistent with your
hydration and electrolyte levels throughout the endurance event
with an occasional pick me up of primarily bullish dose of
dietary fat, but then maybe a little bit of protein to go
along with it, probably every two to three hours as opposed to
somebody consuming carbohydrates or sugars might be doing it
every 30 minutes to an hour. So something like that may not
be necessary, but if you're wanting to have something or if
it's an incredibly long event, having that, you know, on two or
three hour intervals would be good.
Perfect, perfect. And that also would be helpful
to prevent muscle cramping. Yes, Yeah.
All right, Next one on the agenda.
If you're just getting started with keto slash carnivore, how
do you handle sugar cravings and energy levels during the
transition? Also, I do notice the lower in
carbs I go, the more anxiety and stress I have, but my mental
clarity increases. How long do the symptoms take to
go away? All right, So two-part question
here. As far as sugar cravings go,
actually before we even get to that, I kind of like some people
have a slow and gradual approach to transitioning from a standard
American diet or a carbohydrate based diet to a ketogenic based
diet. And like I see the merits there,
but I'm kind of more of a RIP the Band-Aid off kind of guy.
So I think you're just stuck in purgatory land longer if you're
slowly transitioning. So I would rather just RIP that
Band-Aid off. If you're going to feel
miserable, do so for that short period of time.
Do what you can to mitigate that and then get deeply fat adapted
as quickly as possible as you're doing so.
If you have a sweet tooth and you're now removing those sugary
foods in order to bridge that gap, there's two trains of
thought. You could either remove the
desire for sugary foods entirely by not eating them so they're
not fresh on your palate. Your palate will change as well
as you become more deeply fat adapted.
So simply using that as a way to wipe the slate clean and kind of
like go through a few days of withdrawal, so to speak.
But then after you come to the other side, not have that, you
know, beholden relationship to sweet foods or if you still are
going to have them regardless, simply swapping those out for
foods that are, you know, low glycemic in nature.
So rather than having sugar have like a, you know, stevia
sweetened or monk fruit sweetened or erythritol or
allulose or one of the non glycemic index inducing sugar
inducing sweetener alternatives. But there's literally a keto
alternative for every single food out there.
Savory foods, sweet foods, everything.
I mean like my wife makes a freaking awesome keto cheesecake
that I would put up against any other normal.
Cheesecake. That's good.
Like there's that kind of stuff all over the place, like gummy
bears and stuff. People love gummy bears, but you
can make that with electrolytes and a gummy mold with like beef
gelatin. So like there's ways you can
make it work. They're not going to be as
readily available in a store, so you guys probably be making them
yourself, but that way you can ensure that it's actually got
good quality stuff in it. So that's how I would contend
against the sweet cravings. And then what was the second?
Part also energy levels during the transition and the lower I
go in carbs the more anxiety and stress I notice.
So with energy levels, a lot of people make the mistake of
they're going from standard American diet to keto, so they
take out the carbohydrates and they're under the assumption
that they're trying to lose weight, as a lot of people are.
They don't need to be consuming much dietary fat if they have a
lot of body fat to lose. The problem with that way of
thinking is if you're removing the carbohydrates, which is what
your current energy supply is coming from, and you don't
replace it with dietary fat, your body doesn't yet know how
to tap into its stored fat. So you're basically removing all
energy altogether because protein is not a great substrate
for energy. So a lot of people make the
mistake of not having ample dietary fat in that
transitionary phase, whereas I would recommend replace the
carbs with ample dietary fat. Even if you have fat to lose,
give your body energy that it can, you know, readily make use
of. And then as you get more deeply
adapted, you can start titrating that dietary fat down as your
body is able to tap into your own stored, stored fat more
effectively. That way, you're not going to
be, you know, going from higher calorie intake and dropping
calories massively and not, you know, replacing that fuel
substrate. And as far as the anxiety, was
it anxiety and. Anxiety and.
Stress. So I have always struggled with
pretty significant degrees of OCD, obsessive compulsive
disorder, and depending on what I'm doing with my diet it often
times flares up or not depending on what I'm doing.
Mental clarity is obviously going to be heightened when your
blood sugar levels are more stable and you've got steady
stream of energy coming in from fat, so that's a positive.
But with that enhanced cognition, a lot of times people
go inward with it and it becomes like this anxiety inducing,
stress enhancing conundrum. However, what I have found is
that when my ketones are actually higher, my OCD is much
more reduced. And that would probably be the
same case for people with, you know, excessive anxiety or
stress in general. So if you are transitioning and
you are making sure to consume ample dietary fat and maybe even
temporarily supplementing with exogenous ketones like a ketone
salt or ketone Ester to make sure you're circulating ketones
are higher. And that may actually bode well
for mitigating against that stress and anxiety.
Beautiful. Next one is a little different
direction here. When cutting, what is your
approach to lifting? Do you reduce intensity, add
reps, focus more on cardio, etcetera?
I have started your book this week so it might be in there,
but it could be a good video idea.
Anyways, keep up the good work. Yes.
So definitely cover that in the book.
And honestly when I'm cutting, I try to not change my training at
all really. When you are cutting, your
calories are dropping. When you are in it more of a
deficit, your body is more prone to become catabolic and that
basically means your body is going to try and make up that
void in calories and take it from your lean tissue.
The best way to hedge against that is to keep that lean tissue
in high demand. The best way to do that is to
continue to lift hard and heavy as you have been up to that
point. So honestly, I don't really
change my actual training at all between a building phase or a
cutting phase. It becomes harder to hit to the
same volume numbers and the same heavy weights on my top sets
that I am in a building phase. But I try to fight for that as
much as I can and continue to build or not necessarily build.
I'm not going for PRS and a cut, I just want to maintain what
I've built up to that point and again, that becomes harder.
For instance, like in a building Phase, I may be able to rock
four O 5 on deadlifts for like 15 reps pretty solid.
And then when I'm in the depth of a cut, I may only be able to
get four O 5 for like 5 reps comfortably.
That's a pretty significant reduction in total volume, but
I'm still hitting four O 5. I'm still keeping that muscle in
demand that's going to fight to preserve that lean tissue.
So the goal is no longer to hit PRS or build more muscle is
simply to preserve what you've got.
If you are able to build, that's just an added cherry on top so
to speak. But you don't want to change
your training drastically. You don't want to go from, you
know, fewer reps have your weight to lighter weight, more
reps Like people overthink things like that.
The biggest levers to pull in a cut are nutrition and then
cardio as a minimum viable dose as needed when your body starts
to plateau to the nutritional changes.
But honestly, training itself stays pretty consistent.
OK, well, there's another one on here too that's very, very
comparable. So let's hit that one just says
what is the best movement advice to keep muscle but lose body
fat? Cardio or strength training and
I think. Definitely.
Pretty much answered that one. Do you want to keep the strength
training in high demand and minimize cardio as much as you
can? Yeah, 'cause you think about it
like you, your body. I mean, people get so fixated on
body weight and body weight can be a telltale sign.
And it's honestly super insightful if everything else is
kept in check. So like if you are consistent
with your electrolytes, your nutrition, your cardio, your
expenditure throughout the day, your hydration levels, if all of
that is held relatively constant and your weight starts to drop
and all of your lifts are staying consistent, you can be
relatively certain that you're losing body fats and you're
preserving muscle. But like, when all of that is
thrown to the wind and you're just fixated on the scale
weight, you don't know if you're losing muscle, You don't know if
you're losing fat, You don't know if you're losing a
combination of the two. So people get so fixated on just
the scale weight. But like, if you're able to hold
on to as much muscle as possible and prioritize the loss of
adipose tissue, then you're going to look better even at a
higher weight than if you were to lose twice as much weight but
lose a whole bunch of muscle in the process.
And the composition should be the focus more so than the
actual scale weight. So yeah.
Good. My question Robert, is regarding
ketones and the importance of testing for them.
Is it necessary provided you have implemented proper
ketogenic diet protocols? Is the measure of ketones in the
blood vital to know? If it is, are there factors
other than diet that would be that would negatively impact
these figures? Thanks very much for your kind
attention. So it's interesting, like when I
got into the space, nobody was testing ketones because those
devices weren't even available way back.
Then right, They're everywhere now.
And then like shortly thereafter they came available.
So everybody was testing ketones.
Like everybody had the urine strips, everybody had the blood
strips. Then like the acetone
breathalyzer started coming out and everybody was like, all
right, let's let's test to the hilt.
And everybody fixated on them. And then few years passed and
now it's like, that's kind of where we're at right now.
People are like, it doesn't matter at all, Don't test at
all. No need to know, no benefit in
knowing, don't worry about it. And that's just true.
With most things, the answer lies somewhere in the middle.
Like I know how I feel. I've tested things for so long.
Like I know what signals my body's telling me.
So I know roughly what my ketones and glucose are based
off of how I'm feeling, whether or not I test or not.
But I think throwing all caution to the wind and not caring if
you're in therapeutic or ketogenic levels at all may not
be the answer either. And a lot of people have tried
to justify that by saying, look, the more deeply adapted you
become, the less ketones will be in circulation in your blood
because they're more efficiently shuttled into the cell
themselves. They're not going to be in your
bloodstream to be measured, which makes total sense.
I can totally get behind that message.
But if you are consuming, you know, way excessive amounts of
protein and you're eating too much food in general, then your
body's not likely producing very many ketones as a byproductive
fat metabolism to the extent that it could.
So you know, you you may not be feeling optimal and you wouldn't
necessarily know what your levels are.
So that there could be benefits to testing sporadically, like
just kind of hone in and have a pulse on things.
Like for instance, when I did that high fat experiment for two
weeks, you know, I was consuming an additional 1000 calories, 400
grams of fat, minimal dietary protein for that short period of
time and my ketone significantly increased and my blood sugar
significantly dropped. Does that mean I was any more
fat adapted then then when I'm typically consuming my food?
Probably, it probably means I got a little bit to, you know,
dip deeper level of fat adaptation there.
So I think having like a an intervention where I throw that
in every 4 to 6 to 8 weeks could be beneficial.
So I think it's a tool, you know, it's a tool just like
weighing your body is taking a body composition scan, jumping
on the decks and getting blood work.
I think you certainly don't need to be a slave to testing
ketones. You certainly don't ever want to
necessarily never test if you are one that likes experimenting
and getting things honed in. Certainly if you're
experimenting with different types of foods and different
dietary protocols, I think it can be a very valuable
insightful tool as far as what could impact those numbers
outside of nutrition, stress and training certainly can.
Like when I'm training sleep for sure when I'm stressed or sleep
deprived, my ketones drop, my blood sugar increases
immediately post training and intra workout, my blood sugar
rises, ketones drop and then shortly thereafter post
training, ketones increase in blood sugar drops.
But yeah, I, I treat it like a tool, like anything else.
It's just a insightful piece of information that I can glean
information from and then make a a more knowledgeable adjustment
to going forward. Perfect one more on our list
here. Mr. Savage currently in a
cutting phase having significant success in 136 hour water fast
each week. Am I sacrificing lean muscle and
should I just stick to intermittent fasting like 18-6
or 24? Cheers, Jim.
Extended fasting, water fasting. So I've always held by the
belief that there is definitely a place for extended fasting.
Kind of like I think there's a place for that high fat
experiment that I just get done doing.
I wouldn't necessarily do it. I would never recommend extended
fasting as the primary lever you're pulling to change body
composition. I think there's benefit to it
psychologically and there's benefit to it emotionally with
your food. I think there's benefit to it
from a cellular standpoint. You know, you can bring up all
the buzzwords like autophagy and apoptosis and all that good
stuff. There's certainly benefit to it,
and I think it makes the most sense to do an extended fast in
the context of consuming, you know, a surplus of food as a
baseline. Like if I'm in a surplus in a
building phase, that's taxing on my digestive system.
So, you know, occasionally giving my body a break from that
increased taxation from that higher intake via an extended
fast makes sense, but I'm not doing that for body composition
changes specifically. Extended fasting is a stressor
on the body, just as being in a deficit is a stressor on the
body. So I don't ever recommend people
do extended fast and operate a deficit simultaneously.
You know the total calories consumed throughout the course
of a week and your average intake is important based off of
your body composition goals and trajectory.
And extended fasting can certainly be a tool to minimize
or reduce total consumption. But their question as to is that
losing them or costing them lean tissue.
You know, if their goal is to build and preserve lean tissue
and they say if they weren't a cut or if they were in a build.
Currently in a cutting phase. Currently in a cutting phase.
So in a cutting phase, primary objective is to preserve lean
tissue and maximize fat loss. So I would venture to say that
they would see better results by more so focusing on just that
gradual reduction in total intake over time.
And they could leverage the intermittent fast and just
reduce their total intake on a day-to-day basis as opposed to
having a 36 hour span throughout the course of the week where
they're not eating at all. Because that 36 hour span I'm
not eating is not likely going to be optimal from a performance
standpoint in the weight room. And that performance training is
going to be the best thing they can do to preserve link tissue.
It's like using myself as an example, if I'm in a cut, if I'm
dying down for a show and I've got 7 days a week and I take 36
hours and fast, so a day and a half.
And you know, I know that in the context of a deficit, my
following training day after that 36 hour fast is not going
to be as good as it could be. You know, I mean, you're in a
deficit right now. Would you want to be on a 36
hour fast and hit heavy legs the next day?
No, no, no. Now, if you were in a surplus,
that probably wouldn't really faze you at all.
But if you're in a deficit and you did that, your performance
would be hindered. And if your performance is
hindered, you're going to be at a higher risk of losing lean
tissue. So in that setting I would not
really optimally recommend an extended fast.
Got it. Makes sense?
Yep. That makes sense that those were
the 8 that were chosen. Those were the 8 that were
chosen. The Magical 8.
Beautiful. Well, I appreciate you finding
those Greg. Appreciate y'all submitting
those. Everybody that submitted you got
their emails and we've got all the.
Information they provided us? You bet.
Sweet, so we'll send all y'all some free bricks as a
appreciation token for asking us these questions.
Let us know in the comments if you like this format.
The AMA style with Greg reading questions.
Me rattling off answers makes a little bit more engaging than
just me doing both. Appreciates you being my other.
Absolutely Greg, you bet. So anytime.
Till next time y'all ta ta. For now ta ta.