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