Mark Bell's Power Project - Does Fasting Lead To Disordered Eating Or Lasting Health? || MBPP Ep. 1006

Episode Date: November 7, 2023

In episode 1006, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about whether or not Intermittent Fasting can be done safely and lead to better health, or if it is just a trend.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! The Athletic/Casual Clothes we're wearing! 🕺 ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   💤 The Best Cooling Mattress in the GAME! 🛌 ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Best STYLISH Barefoot Casual/Training Shoes! 👟 ➢https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   Best 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      You Need Greens in your Life 🥦 ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

It's been a little while since we talked about fasting. Where do you guys stand? Still kind of focused on the two big meals a day. I call it a split fast because I eat, then I fast, then I eat, then I fast. And even though I'm eating. That's not fasting, bro. No, it's not fasting. So it's like I'm not fasting every single day, but it's naturally turned into something where it's like there's a few days of fasting.

There's a few days of eating through the day, a few more days of fasting. It wouldn't be so attached to like how many hours you do it for. I personally haven't noticed or seen any more profound results for myself other than just feeling like, just kind of feeling tired and hungry. Power Project Family, we've had some amazing guests on this podcast like Kurt Engel, Tom Segura, Andrew Hooperman. And we want to be able to have more amazing guests on this podcast, and you can help it grow by leaving us a quick rating and review on Spotify and iTunes. If you're listening to the podcast, just go ahead and give us a review,

let us know how you dig it, and help the podcast grow so we can keep growing with y'all and bring you amazing information. Enjoy the show. It's supposed to be indestructible. Hmm. Hmm. Hmm. What if it gets hit by another Tesla truck, though? Yeah, right? Then it's going to be done deal. It looks so cool, dude. It's so funny how, um, pay with Apple pay. That's great. It's so funny how against people are of like the, the autonomous driving, like it works so good. It's amazing. To have it just driving completely by itself is a little scary.

It's understandable, but it's super convenient, too, to have that thing driving at least partially for you. Usually the way I use my Tesla is it drives with me. It's just like extra eyes on the road um it's you know like uh when you go to switch lanes humans have like blind spots but the car doesn't have a blind spot and if it does it's going to tell you about it it's going to tell you that the that certain thing doesn't work it's like malfunctioning or whatever so it's pretty amazing yeah people always point to, because I know when I was talking about getting one, my brother-in-law showed me a video of one.

It might have been like San Francisco, like in that one tunnel, where the Tesla just comes to a complete stop in the middle of that tunnel and creates like a pretty bad accident. And I'm like, I know it's not fair to say like, well, how many more accidents do regular ass cars get into you know because bad drivers and stuff which i understand there's way more of those on the road like but like it's it's tough to single out like a couple of incidents when i'm pretty sure those cars can drive better than most well especially in sacramento there's some pretty shitty drivers out here dude i started slowing i started driving at like your pace yeah because now you understand

no dude whenever i look at people's windows and i started slowing down the red the my speed just because recently there have just been two two incidents where somebody was trying to merge i'm just like what the fuck and they keep merging even though i'm right next them you know what i mean and it's like it almost fucked me up so now i'm just driving really slow and people are just on their phones people really just be like on the freeway just like yo what the fuck i can't wait for every can't wait for every vehicle to be autonomous man yeah the whole windshield will just be a big screen just pulling up all your social media solves a lot of problems for you you can be on your phone and you can be driving at the same time it's uh yeah the tesla is just it's incredible and it's amazing because i know that the company's been around for a while

but the cars are just going to get so much better yeah like i think that my children's uh children might not even really need to take like a driver's test it's gonna be like the Jetsons they might not need to really know how to drive hardly that's cool yeah we don't need to know how to like we don't need to know much about directions yeah you know we got the maps will take us there when was the last time

y'all opened up a dictionary yeah forever do you remember that shit like you'd have to like look up a word what it means and you crack open the dictionary or even looking at an encyclopedia yeah that i don't i mean i do look up meanings of words all the time but not through a dictionary no google yeah and the new search engine is gpt right like let me let me give you all a hack if you guys want to look some stuff up or do some deep research learn how to use gpt because uh that thing yo it's it's crazy well like what prompt like specifically like prompt whatever the fuck you want i know but like if you're

looking for a study that'll talk about the benefits of fasting that was done within the past 10 years and you want pub med resources it will list all that shit out for you if you want 5 10 15 you can prompt it to do like get whatever you want you know what i mean so it's just like it's it's literally the best search engine for research on almost anything you want it can find the information and write your homework out for you. It can eliminate a lot of like programming for like lifting and stuff. I think it'd give you like a lot. There's a lot of like kind of basic surface area information that it could give you. I mean,

if you wanted to like look up something on hypertrophy and just learn just a little bit, just enough to get started. Like, what do I need? I would like to start to build muscle. I'm new. He starts to kind of,

you know, share all this stuff as you're typing it in or whatever. And it's going to kind of guide you in a pretty good direction probably. There were people that were like, I think there was already a bunch of videos on YouTube on like GPT lifting programs where people like prompted chat GPT for a program and like went through it and gave their whatever results. I haven't seen what that's done but it's interesting gonna get somebody yoked yoked out of their mind yeah well speaking of fasting yoke it's been a little while since we've talked about fasting where do you guys stand when it comes to fasting you guys still utilize some forms of fasting or what do you do andrew um yeah i'm still kind of focused on the the two big meals a

day although today I didn't have the first big meal and then so before this podcast I kind of held it up and snuck in a meal real quick some monster mash yeah yeah it's um again like I'm leaning more towards the unlean stuff so like the fattier stuff and that ground beef I'm not sure exactly what it is but I know the whole thing has like 800 calories or something crazy like that so the fat content is very high and that keeps me very full you're a lean guy you look great so i don't think i don't think you got to worry too much about a little extra calories thank you you gotta not worry about i think you should pull up that picture again it's like because i think you're wearing a sweatshirt right now yeah i'm

hiding people forget like you have a six that's what people do right when they start to get in shape they just cover everything up or is that just bodybuilders that's bodybuilders bodybuilders when they get to like obscene sizes and like obscene low body fat percentage otherwise they'll have a tank top on when they're in the intermediate, but when they're all leaned out, yeah, you look awesome right there. Thank you. You guys remember when people used to wear stringers? People maybe still do, but

I feel like stringers are kind of dead at this point. Yeah. They need to come back. They're great. They're so ridiculous. I remember when I used to, yeah. I used to get stringers. You know what I don't understand is I don't understand like the self-made tank top that a lot of fat guys wear they like they cut the sleeves off not just not just cutting this like they don't only cut the sleeve off they cut the sleeve off way down

super low and then it's like you're getting some side boob in there and stuff. And it's just. Side boob and side gut. It's not a, yeah. Yeah, it's not a good look. I did that as a teenager when I didn't have the money to buy a tank top. Like make your own tank top? Yeah, man. When you said self-made, I was like, is that like the, I know there was like a gym called that back in the day. I'm like, where's he going?

I do think The Rock maybe makes some of those self-made tank tops he cuts them but he's an amazing shape so when you're in great shape it looks like you're saying that if somebody's bigger they shouldn't be wearing a tank top right wow wow you're not inclusive at all somebody's too big and their their skin's kind of creamy colored and stuff like not a great idea it just doesn't look good some real pale ass skin and some and some skin tags that go along with it it's just not a good day and then you see the deodorant kind of on their shirt too sort of thing you're just like oh my god you're like wow i don't understand how this happened but it did there's a few people that are listening right now that are just like fuck you they just left because you described them to a T.

Maybe. Maybe so. Did somebody hurt you today, dog? I've been, yeah. These are funny words, man. Came out hot. I've been hurt before. Anyway, so you're doing, you mainly have two meals a day.

So I guess there's some intermittently times of not eating, right? Yeah. I wonder what that would be, right? From like dinner and I'll say like last snack or whatever it may be to like breakfast to dinner. Like if there's like a certain correlation between like, I don't know, 10 hours in between each time I eat or something. Like I should probably start paying attention to that. Be the Zaragoza method. Yeah.

There you go. Yeah. Within a certain amount of days, if you eat every 10 hours, it equals 24 hours for some reason. But, um, so yeah,

I call it a split fast because I eat, then I fast, then I eat, then I fast. And even though I'm eating, that's not fasting. It's not fasting it's not fasting and in there i'll have some electrolytes and some coffee with protein and all that sort of things stuff but

um it's been working really well yeah yeah again we were just talking on the previous episode about keeping my energy level higher but other than you know a couple of things coming up here and there where i'm like i think I should have more energy. My workouts are doing are going really well, doing pretty good on the mats and jujitsu. Still, you know, that's everything. Like I'm going to make tweaks and try to get better. How about for you? Yeah, nothing's changed in the past few years.

You know, I think some days if I feel like I need to, I'll eat in the past few years. You know, I think some days, if I feel like I need to, I'll eat in the morning. Most days, like today, I didn't feel like I was hungry, didn't feel fatigued. Or certain days, you just wake up and you feel really hungry.

You know, okay, I need to eat this morning. That's not every day. That's not most days. Protein shake or anything like that? No, not when I... Just a coffee or something. Yeah, pretty much. Pretty much. But some days, I will have a protein shake or anything like that or no not when i just a coffee or something yeah pretty much

pretty much um but some days i will have a protein shake if i'm like i want something small i'll have a protein shake it's it's you know i think if you do pick up the habit it's something that can just help you not be as food focused that's what we've noticed through the years um i think it's important to note that if you had negative outcomes like if all of a sudden you started to not feel good or your body weight changed or you thought your body composition was changing, you would probably make adjustments, right? 100%. Probably just start to eat. Yeah. Right?

Yeah. But the thing is, I, and I would assume the same with you, I don't struggle eating in a five-hour window or a seven-hour. I don't struggle eating the amount of food I need to eat to be able to perform. I kind of love doing that. Yeah, I like it too. I like it too. I like when my day is over and all that is left to do is eat.

Yeah, yeah. I love that. Yeah, and also if I'm being real, like when I do eat breakfast or when I do eat earlier in the day, I mean, it's not like I feel sluggish, but I just, I like feeling a little bit lighter in the morning right so I think all three of us uh like to be active in the morning and so uh Andrew before you go to jujitsu do you eat anything usually no no if I'm really like feeling I'm not sluggish

but like just feeling a little I'll say hollow because that's what it feels like sometimes. I'll do a pretty good shot of honey and then I take that and some electrolytes and that's it. And then go do jiu-jitsu and then come home, get cleaned up and then have my first meal. Yeah, I'm probably almost like in the middle of you

guys in a way because I will have protein shakes in the morning. that was close shot i called purdy on it so that's probably why you cursed it yeah fuck um yeah i'll uh have some protein shakes or something like that in the morning like today i had two of them because i had a coffee and a protein and then um now we're here and it's uh like two it's like almost three o'clock so i was like i'll have another one because i'm gonna probably run after this and um so not a lot of fat or carbohydrates haven't really specifically eaten any of that just whatever would be like in the

shake other days i'll do what you're doing where I'll just totally fast. And I've always, I've always liked intermittent fasting ever since I introduced it a few years ago into my own diet. I really have liked it. And one of the reasons, one of the things I really like about it is it helps for me to control my appetite. Yeah. Like I don't have great appetite control, or at least I didn't used to. And this has helped a lot. This has helped with all kinds of stuff. You know, sometimes even just going to a restaurant and you're like waiting for the food to come and, you know, they're putting bread on the table and all those other things that like used to make me antsy or I used to want to eat the bread or

I used to have to order like a salad or I needed something to be fidgeting on. Once I started to play around with some fasting, once I got used to it, it was a lot easier to have the proper food at the proper time, and it wasn't hard to wait for it. Much like yourself and Seema, and like you too, Andrew, when I get home and it is time to eat, it's pretty much just like protein. It's like protein and fat. There might be some rice in there.

There might be a potato. It just kind of depends on the day. Like more recently, I haven't really, I just, I cut way back on fruit. Not for any other reason than the fruits, like they're just not as good this time of year and then also i don't really feel like i have the taste buds for them so i haven't been eating as much fruit and uh if i do eat like a carb um from like rice or potato i don't know i might have it like every other day or something like that so i don't really feel like i'm like dying for it or anything like that do you want to pull up that video by Rico?

Yeah. Yeah. Just real quick. I did want to ask you guys, like, have you ever, like, I'll say within the past year thought about like kind of removing fasting for a little bit, just to see how you would maybe perform or how you would feel? Cause I've been having those thoughts too. Just like, well, shoot, what would happen if I, you know, just have a meal before I come home or whatever it may be. I'm just curious if you guys have kind of played with that idea in your head. and getting leaner. And then I'm just like, okay, let's eat multiple days for a bit. But then at a certain point, I'm just like,

I'm not, I'm kind of force feeding. Like I'm making myself eat when I'm not really hungry. And I just naturally go back to it. For me, it's like two or three days. I'm not eating in the morning. I'm not eating until I get home. And then maybe there's a day where I'll eat in the afternoon when I'm here and I'll eat when I'm home. And then there's a day where I'll eat in the morning, come here, eat in the afternoon or evening. So it's like, I'm not fasting every

single day, but it's naturally turned into something where it's like, there's a few days of fasting. There's a few days of eating through the day, a few more days of fasting, right? It's not a seven days a week, I must be fasting all day long thing. And I think that's where the balance can lie for a lot of people. Because a lot of times when you start fasting, you're so rigid with it, you have to hit your 16 hours or your 20 hours, that when you get those signals of let me eat, you don't. And then it turns into like a, it can become something that's not helping you. I think there's some critical things to think about with fasting is if you're trying to utilize it to lose weight you have to kind of pretend that it never happened so when it's time to eat it's not like game time like you know put on the war paint and like get ready to eat like an absolute

animal you want to kind of pretend that it never happens that way you are in a somewhat of a caloric deficit the other thing i think to keep in mind with with uh with fasting is i agree with it wouldn't be so attached to like how many hours you do it for um you know uh maybe occasionally just as a challenge just to see how you do with it maybe you go 16, 20 hours. Like maybe just play around with some of that here and there. But I personally haven't noticed or seen any more profound results for myself by having that go longer and by doing that multiple days, other than just feeling like it's kind of feeling tired and hungry. So, but you might want to experiment with it for yourself and kind of see how you

feel with it. I think also we're in a time where people overeat so much that any form of like not eating three times a day is now considered a form of fasting. And it's part of the reason why I don't beat the drum anymore. It's part of the reason why I don't talk about it as much as because I've been eating this way in a similar fashion for like 10 years. And some people would say, oh, well, you said you have a morning shake, so that's not fasting. So that's part of the reason why I don't really mention it anymore. It's like, well, to me, I mainly just had protein. It's not a huge deal. I'm just trying to me i mainly just had protein it's not a huge deal i'm just trying to make

sure i get my protein requirement for the day yeah um but there are some people too that need to pay attention to whether they can hit their hit the amount of food that they need for the day and if you can't then you want to be really careful with having that uh that feeding window be too short ah you know one thing though it's like i'll have i one thing i think i need to do i will be doing is i'm going to try to have a protein shake in the morning like you do um because i have that that uh that green juice or whatever with some athletic greens in the morning and that has maybe i'd assume maybe like 40 50 calories and then i don't look at it as food but it's just a bunch of fucking greens, right? But a protein shake is something that I should probably just do in the morning, even on the days that I feel like I'm not going to eat.

I just kind of like it. It's like satiating and satisfying kind of the same time. I mix my steak shake with iced coffee basically and I have that every morning. It's awesome. I think I'm going to start doing some of that more. Pat Project family, we love beef on this podcast. We talk about it a lot. All right.

We love our meat. But sometimes eating the same meat all the time can get a little bit boring. That's why we partner with Good Life Proteins, which also has certified Piedmontese on their website. But sometimes you might just want to eat some chicken or fish or duck. Duck. Who eats duck? But you can eat duck. That's why if you go to goodlifeproteins.com, you can select their build-a-box options and input all the proteins you want. Then you'll select subscribe and save to save money on all of your meat.

If you enter code POWERPROJECT at checkout, you can save up to 25% on your subscription. That means you're going to be saving 25% on your subscription. That means you're going to be saving 25% on all of that different meat that's going to be heading to your door. Once again, head to goodlifeproteins.com. You can enter code POWERPROJECT and save up to 25%. Links are in the description box below, as well as the podcast show notes. Let's check out this video from my boy Rico, crushing it right now. I started intermittent fasting because I started following the Hodge twins when they did intermittent fasting.

I'm like, this is the way. I'm like, this is how I'm going to lose fat. I would not eat with my family because I'm like, it's not in my eating window. I would get pissed. Then I realized there's a really big problem, man. When I was a freshman in college, it was like our school store where we would buy food. I would buy brownies, ice cream, all these other like sweets. I would go back home.

I was in my apartment in Chicago. I would put myies, ice cream, all these other like sweets. I would go back home. I was in my apartment in Chicago. I would put my phone on do not disturb. And then I would sit next to the tub and I would eat it for the taste. And I'd spit it out. And I would spend like 30, 40 minutes just sitting there just because I'm like, I can't eat this because it's going to make me fat. And I would just eat a brownie, chew it. And then I'd spit it out in the tub and I'd keep the water running. So that way I didn't have to see the evidence. It would just get washed away. But I'm like, at least I got the fucking taste, but I didn't get the calories. I hid this from people so well.

This was just something that I'm like, I could do in private. I could do it on my own. It was like a weird guilty pleasure. I don't intermittent fast anymore, but my relationship with food is it's tough. That intermittent fasting is just always ingrained in me. It's one of those things that we always battle in our head of like, we can always revert back to. I could just go back to this because it worked.

Yeah. But who were you then? I didn't like myself then i yeah i wonder like how he was you know how what was his interpretation of intermittent fasting i think some people have like a 16-8 model in their head where they do it seven days a week as you were mentioning in sema, I go through like seasons. I go through different times where I do different things. Um, it could be a couple of weeks in a row where I'm eating breakfast every day. It could be for a little while, even something like with traveling. Like I just, I like having breakfast at a hotel. Like if I stay at a decent hotel and they have like a good place that cooks up some good food yeah man like i one of my

favorite things in the world to eat is an omelet and i like making an omelet for myself but i like it even better when someone else makes it oh yeah you get hungry yeah i mean yeah yeah i absolutely love bacon a good omelet so i'm not going to like just uh i'm not going to deprive myself i think it is helpful to learn some deprivation it's important to learn some depriving here and there it's a good skill but also i think you got to know uh when to just do stuff that you like and just to do stuff that you enjoy the thing is too is like when i i don't know exactly what Rico was doing, but first off, fasting can affect some people negatively, especially when there's bad food habits in line. Because he was mentioning that he'd fast and then he would get junk food. I guess I'm going to call it junk food and eat some of that and obviously purge it.

purge it. But if you're still going towards junk food in the times that is your eating window, or that's like a lot of the food that you're going, that you're trying to eat, that's not, first off, it's not satiating. It's going to be something that you're going to end up binging on a lot, since especially like when you fast, you're going to be hungry. Then you binge on junk food or you eat junk food. It's not an excuse to, okay, since I didn't eat all day, let me go and eat shit, right? You still need to eat foods that's satiating, real food, protein, eggs, all these foods that we talk about all the time, fruits. Those are the foods that you want to eat because they're actually going to send you the signals of feeling full. They're going to be nutrient dense. They're going to be good for you. But it doesn't mean like now you can eat shit, which back when he was probably doing fasting because he was talking about the Hodge twins, that's also when If It Fits Your Macros was extremely popular.

It's still popular, but it was extremely popular. I was part of that too where it's just like, what can I fit into my diet today? I can do a third of a pint of Ben and Jerry's and this and this and this. But the thing is, is those foods won't help you. And those are going to be foods that are going to make it difficult for you to stick to any type of fat loss. Maybe you'll be able to bulk pretty effectively while you get a lot of fat. But like if you're trying to stick to fat loss for a long period of time, those foods are going to make your life more difficult. Yeah, I think in Rico's case, maybe he took the fasting so seriously that there was kind of a rebound effect or he felt too to try to lose the weight that you gained from the foods that you gained the weight with.

Those foods probably need to be removed from your diet for a while. They probably need to be, if you're someone that's very overweight, you're a hundred pounds overweight, it's probably something that you need to get rid of for a period of time. And then you might be able to reintroduce it with some sort of rationale or you have a once a week where you have a cheat or something like that. But at first, those foods, you're going to always associate with a binge. Every time you eat pizza, you eat seven slices. And then not only do you eat the seven slices, but then you eat the stuff that's in the pantry. And so if you were to ask a coach, if you were texting your coach buddy who's helping you,

and you said, hey, I was thinking about having some pizza tonight. The coach might think, well, that's not a huge deal. You had some pizza. You've been eating pretty good for like two weeks straight. But maybe they're not recognizing that for you. That is a green light to binge, even though that wasn't the intention. You had your pizza and now it kind of sent you off into, you know, eating a lot of other foods. And also on that point of him like purging and getting rid of the food in the bathtub, I don't even know if you can really do that. Like I think that, you know, once you put some of those foods in your mouth, I think it's almost like you ate it anyway.

So you're already screwed at that point. What do you mean? I'm curious. Well, you can't get the taste from nothing yeah yeah you're you're you're consuming some of the calories maybe you're not consuming all maybe you're not consuming all of it but and then your body as you start salivating and like the your your body starts getting prepared for the food to come down to start digesting it so that's that all starts right so there's yeah it's probably somehow not getting all the calories but you're doing a lot of negative damage to yourself on more levels than well who wants to test it then who's gonna give it a shot that'd be so hard to do

yeah no i'm john i mean it is and we've got lots of halloween candy around imagine not 11 bars might have it be hard oh yeah yeah 11 bars worth of candy but another thing is too it's like um if you're someone who if you're trying to gain muscle fasting isn't like a bad thing to do but if you find it hard to eat a good amount of food in a i don't know eight hour window or something maybe you just don't need a fast it. It's a different situation for people who are trying to drop body fat and someone who's trying to gain muscle and gain weight and has a problem eating enough food. If you have a problem eating enough food

and then you're restricting the time you're eating even more, it's going to make it more difficult to get that amount of food in because you do need, if you're someone, whether you're someone who's just trying to gain muscle or if you're a grappler who's trying to gain muscle and you're expending so many calories, you need to figure out a way to get in the food you need, right? So doing a long fast during the day might not be the best for you.

If you're an active person and you're, you know, 200 plus pounds and you're mainly eating, you know, between like 6 p.m. and like 9 p.m. or something like that, that might be kind of hard to do for you to try to eat 200 grams of protein. It's and like 9 p.m. or something like that, that might be kind of hard to do. For you to try to eat 200 grams of protein, that might be pretty tough. For most people, I think it would be pretty hard. So you might have to spread out the food in a different way. But I think that, again, I think that having times,

periods of time where you're just not eating, to me, that helps you get a lot of the benefits of fasting without us talking about necessarily even intermittent fasting. Just literally ending your food at a certain time every night, a similar time every night. Let's say it's 8 p.m. You go to bed at 10 or something like that. There's two hours already. If you slept for eight hours,

that's 10 hours of not eating. And then if you waited two hours, you're already at 12 hours of not eating. And I think that that's probably really important for a lot of people. I also think that what Andrew does, I think makes a lot of sense where you kind of eat like twice a day, two slash three times a day, I think really makes a lot of sense because nearly every single person is home twice every day. And so that would be, that's where you get your good meals. And people are always concerned about meal prep and I need to bring this with me and that with me could really solve a lot of problems. If you kept a protein shake with you as much as you could for times where you're out of the house and if uh in between that you had

a good meal at home for breakfast and a good meal when you got home for dinner yeah and what i i i believe that like either the way i'm eating or just intermittent fasting in general it can really clean up someone's palate and get them to eat cleaner foods um just thinking back when i i didn't care about anything diet nutrition wise i was always eating like doritos or like just gas station foods you know like and then when it would come time to eat dinner i like wouldn't care unless it was something super palatable like pizza or you know whatever name your you know yummiest foods like that's the only thing i could eat because everything else like i'm not gonna eat chicken people will say the loads literally say they don't feel like eating that yeah yeah and then when you you know

introduce a little bit of fasting you get this thing called like actual hunger and then all of a sudden wow it actually is pretty easy to eat you know whatever the the chicken and rice or whatever i'm not saying that everyone should eat that but if you're really hungry you're more inclined to eat that as opposed to when you're not hungry because you just got done eating a fucking bag of doritos that taste amazing and now the boiled chicken you know tastes like shit i can't wait to go to costco today um meals a day, Mark Sisson. It's probably a good book for some of you guys who want some detailed stuff on that type of shit. But Andrew, you're totally right about it, like cleaning up your palate. Because again, I remember before I started fasting, which I think I started in like maybe 2016. 2016 is when I started doing it. Before that, I was still trying to fit a lot of stuff into my diet. And for me, it was hard to maintain a lean physique if I wasn't dieting, or at least lean for me personally.

But by building the habit of fasting, over time, I started to crave real food all the time, rather than craving a lot of processed food that I typically always try to fit into my diet. And then it just became a much easier, like being or maintaining leanness isn't a difficult thing now. Yeah, I do have certain habits in my life

that yield to expenditure like jujitsu. And I do enjoy lifting, but even so I enjoy eating. I like to eat food. But at this point, I really like to like eat real food almost all the time, other my halloween you know fuckery that happened right where i fucked up my environment by buying some chocolate and i was like you know fuck it went a little ham but that's why i don't keep it in the house that's why you can set up your environment you know so yeah yeah fasting definitely there's something that i would

consider to be like fake hunger when you're hungry for like chips you're hungry for just sort of junk food i mean i think everyone's kind of hungry for that almost all the time unless you're like completely stuffed you kind of always have room for a donut a cookie ice cream a slice of pizza there's kind of always room for those types of things and when you get yourself on track, I about say on trend, you get yourself on trend, but you get yourself on track and you continually eat the right foods.

The whole process gets to be easier and easier and easier rather than harder and harder. So I think once you kind of get yourself into that cycle, like for myself, I, every morning I take out a steak or ground beef out of my freezer. I put it on the counter. It thaws out.

When I get home from here, all I got to do is cook it up, and it's ready to go. And it's not hard for me to stay in that cycle because that's what I'm used to. And I'm hungry for that every single time. I would say it's really, really rare. Every once in a while, I'll cook something that I made a mistake with like the combinations of different things I was trying to like put together and it won't be amazing, but almost every single time it's fucking awesome. Almost every single time, almost every meal i have so there's people out there that are like i i don't want to mess around with a diet you know because i don't want

to i don't like diet food and i don't you know i don't want to do any of that none of it's going to taste uh good but every meal i have tastes awesome yeah you don't eat what i eat that's the thing like again dieting doesn't have to be the – it's the choice of the foods you eat. Because if you're someone who's choosing to eat a lot of carbohydrates, then you might have to back off of the fat you eat. And that might mean the meats you eat are leaner. And for me personally, that's not fun. I don't like eating super lean shit all the time. fun i don't like eating super lean shit all the time but that's why i generally eat lower carb so i can have fun meats like red meat chicken thighs you know good shit that i enjoy eating

right i couldn't imagine dieting on low fat for me i don't like it i know you do low fat every now and then though yeah i was yeah i was leaning on that side for sure because it appears that you get so much more volume with those types of things because the fat content is so low. Carbs are way higher. And then the way I was making the food, the protein was way high. So I was like, oh, I'm getting in tons of protein. I'm having fun. And the calories are still pretty low. Let's go.

But I would have to eat right away. It seemed like it burned everything up very fast and I had to just continue to keep eating. And then so with the two meals, both of my two meals are very high in fat, like eight to 10 eggs, a good amount of fat, and then ribeyes at night. Also more fat.

So it's kind of incredible. That's what they have. 10 eggs is like 50 grams of fat probably, right? Load them up. And then I've been having them with like guac too. Oh my God. Like some avocado, I mean. It's so good.

It seems that higher fat, like again, you should try some of this out for yourself. But like when I started eating higher fat, which is like a very big difference from the bodybuilding style of eating. Because generally, you know, bodybuilders keep the fat lower, keep the carbohydrates higher, and always a good amount of protein. That was a difference, but it was more satiating. And I found that I didn't feel the need to eat as frequently. Eat a meal, you are satiated for a good amount of time. Whereas when eating low fat, I felt like I just needed to eat more often. I felt the need and the hunger more often. So it's not something I'm ever going to go back to like, fuck that

personally. Yeah. So we were talking about like cleaning up the palate. What are some other things outside of the weight loss, the palate change that people can kind of maybe focus more on for fasting so it doesn't become a thing where it's like oh i don't deserve to eat right now because i didn't fast long enough i know and see me you talked in the past about like a focus and like mental side of things for fasting yeah the thing is is i mean i think probably a lot of people might notice it on the weekend where you might not have as much stuff that you have to do but you feel like is the day goes on you're like i'm hungrier sooner right so it's like what i found is when you have things that you need to do when you have tasks you need to get done when you have a plan of stuff that has to get done you're not going to be as focused on

food like i don't necessarily i don't really feel hungry when I'm working until I get home. Then I'm like, oh shit, I need to actually eat something, especially after the habit's been built. I won't say that's what it was at the beginning, but after some time, it's just like, okay, I can eat later. You can just kind of push it off. A few times while we were podcasting, my stomach was going, but it's not something that would make make me makes me angry as it did in the past right so that's one thing get busy yeah being busy can help a lot even something like a workout can help curb your appetite a walk a run um there's just doing something will probably distract you away from your food um I also think that just trying to

get away from so many ingredients all the time. Just try to salt your food. Put different flavoring things on there. Throw some heat on there if you want. But I think you need to be a little cautious with

sort of how much stuff you put on your food because um tell these people not to season white man no no no you can see no i see some of the stuff like i use a lot of salt and spices and i said that because y'all don't season your food i use a lot of fermented stuff and all kinds of things like that but um i think that sauces and all that kind of stuff i think it's still you're not training your palate to learn what the fucking food tastes like. So learn what those foods taste like. Something like pickled herring or something like fermented vegetables and stuff like that.

I think people think they're gross, but I don't know if they really have kind of tried them. I don't know if anyone's ever even just tried spinach without cooking it. Like just eat some spinach. Just try it. Just taste it. You might not like it, but at least you can start to learn what it's supposed to taste like. To me, spinach has almost like an almond type of flavor to it somewhere in there. But you can't taste that if it had ranch dressing on it.

You're going to just taste the ranch dressing, which is incredible. It tastes amazing. I'm not saying it doesn't taste amazing, but I think it's important to be a little cautious with how much stuff you're putting on your food and the combinations of things that you're doing. If you're somebody that struggles with your weight, if you're not in that category and you just like to season your food and throw a lot of stuff on your food, then keep going for it.

TRT. It's a popular topic. A lot of guys are hopping on it. It's something that we've talked about a lot. And you might think you're a candidate, but how would you know if you haven't got your blood work done and you don't know where your markers are? That's why we've partnered with Merrick Health owned by Derek from More Plates, More Dates. And the cool thing about Merrick is you'll get your blood work done and you'll also have a patient care coordinator that can help you analyze your blood work, analyze your testosterone, all these other markers to help you actually figure out if you're someone who needs TRT, because there could be things that you could

be doing nutritionally with supplements or even with your lifestyle that can boost your testosterone to the levels that they should actually be at. Andrew, how can they get their hands on it? Yes, that's over at MerrickHealth.com slash PowerProject. And at checkout, enter promo code PowerProject to save 10% off the PowerProject panel, the checkup panel, or any individual lab that you select. Again, that's at MerrickHealth.com slash PowerProject, promo code PowerProject at checkout, links in the description, as well as the podcast show notes. That's true. We have another video. Oh, that's rude.

From Pradeep. Let's see. This guy's very interesting. Where did he go? We can get him on the show soon. All right. Let's see. Dr. Pradeep.

Let's go. We are always eating in a fed state. Why are you eating if you're just fed? Let me ask you. Why are you eating? You just had a meal to eat two hours ago. Why are you eating if you're just fed? Let me ask you, why are you eating? You just had a meal to eat two hours ago. Why do you have to eat again? Are you hungry? You're not hungry.

Oh, no, but I have to eat. Why? Because, two things. One, you're a junkie. You're an addict. Just like cocaine, just like heroin, you're an addict. Because that sugar goes to the same part of the brain as dopamine so it gives you that reward center so now you have to have your next

high this is very real guys that's why intermittent fasting breaks that habit how do you make a junkie come off his cocaine you stick him in the room and don't give him any cocaine so you're gonna do the same thing you gotta play around with your physiology. You got to play around with it so you don't become an addict. Otherwise, this is what I got to eat now. You're not hungry. You're just left to eat. You're a junkie.

That's the biggest problem why we eat so frequently. I think we just junkie. We just exaggerate a lot. Instead of saying that you're, instead of being like, oh, I'm hungry. I'm starving. Yeah, you say, oh my God, I'm starving. And you're definitely not.

And your last meal, like he said, probably wasn't that long ago. I think what's amazing and exceptional about intermittent fasting is how quickly you can get used to doing it. Yeah. It's kind of crazy. So if you've never done it before, I'm not saying like jump all in and do 18 hours right away,

but just try like 10 hours, 12 hours, and just kind of mess around with that and do that. Try to do that for a little period of time. But two weeks down the road, you'll be fine. You'll find yourself like, oh, I'm supposed to eat now. Rather than you barely making it and being like, oh my God, it's two o'clock. I didn't eat. I know Huberman and some other people have kind of suggested like, hey, maybe you just skip breakfast and maybe you eat at like two. Those are all simple things to do. And I think that even that in and of itself is not even really fasting. It's just like, imagine trying to explain this to people from a few hundred years ago. This is, you know, this is a diet that we do. It's called intermittent fasting. They'd be like,

oh, you just don't get an opportunity to eat until like later in the day like that happens to us every day or we go a couple days you know without food it's just amazing like where we're at we have so much convenience of food and we eat so many times a day we have a luxury of eating five times a day seven times a day we have a luxury of just of doordash and all these different things but really to be quite honest we probably can do just fine probably eating about one meal about every other day oh mark every day one meal every other day one meal every other day no actually most people could probably do pretty well with that then a nice substantial meal but you know that's why i think it's just kind of ridiculous when you got a lot of like fitness professionals talking so bad about fasting

because yeah there's there's one side where people talk about fasting like it's something and it is there there does seem to be a little bit of a magic to it because it changes your habits. Like that, as Dr. Pradeep was saying, like, honestly, before I started fasting, I did feel kind of like a junkie. Because like I mentioned, I was tracking a lot and I was doing everything I could to fit in those fun foods that I felt the craving for. Because I knew I couldn't just go crazy with these foods every single day. But if I can fit it in, then it's okay. And then I felt like I also needed it. Like if it wasn't part of my diet, then there's no way I can diet

because I love these foods so much. But by building that habit, it then became the – I just got used to not eating those foods. And then obviously setting up my environment, not buying those things, not keeping them in the house. So they're not easy to get to all the time that made it even easier for me to be like, okay, first off, I don't need to eat these foods. Secondly, I have all these better options here. So when I'm actually hungry, let me go towards the eggs, the steak, the rice, like, let me go towards these foods that are actually going to serve me because now I'm hungry

for these foods. And that was a total shift that made it easy for me not to track anymore. Now I can just eat intuitively and maintain and have the habits set. So that's where the magic lies. Because I mean I guarantee that a lot of these guys who are talking

shit on fasting probably still have to track a lot of their shit, probably can't do things super intuitively, you know, but it's like, give it a shot. It feels good and it feels motivating. Um, it makes you feel more, more of like an athlete, like, because you're the only thing you're consuming, like you're either not eating or you're eating shit that's good for you. That's kind of awesome. Like you're treating yourself like an athlete. And then even when you are eating, you're eating like higher quality foods, higher quality meats, higher quality eggs, higher quality stuff that again, tastes really good.

So every time you eat, you're able to not only eat, but you're able to eat quite a bit, feel pretty damn full. Like for myself, when I get home from here, I usually eat and then I wait about an hour or two and then I eat again. And I feel so, I feel so good. I get to do that every single day. It feels awesome. I do all my work during the day. I kind of like barely make it, make it, make it through the day with a kind of a lower calorie profile. If there is calories, it's mainly just protein or electrolytes and or electrolytes, depending on what I'm doing. Even if I'm running, I don't really eat anything. I just same stuff as I already mentioned. And then then once that once that time is up uh and

it's time for me to go home and and enjoy some food i get an opportunity to eat some food and to really um engorge in these healthy foods that i really love well yeah why does it feel so good to just kind of like you're like you have the steak here you got the shrimp here you got just everything that feels the best rather than eating like a chipmunk all day long i eat like uh two or three pounds of meat every day and it's in a short period of time hey it feels great that's so cool yeah it's awesome yeah how is your guys energy levels if you're only eating towards like the latter half of your day? It's rare for me to have low energy or to feel low energy. I think some of that has to do with my personality because I'm sort of just monotone,

and that allows me to utilize my own energy as I feel. I don't let emotions and a lot of stuff like really pull me one way or the other too much. I think that's kind of helpful. But I also think that just kind of renegotiating with yourself and reinterpreting things. The food that I consume at night at eight o'clock at night doesn't disappear when I go and run at 7am. It's still, it's still there. I have body fat as well that I can run off of. I have food that I can run off of. Um, it's not like there, it's not like I didn't have any food in

the last couple of days and my body's going to freak out and not understand. Like, oh, man, he's exercising. Like, we don't know what to do. There's not enough energy in here. So I feel good. I do think that there's definitely, for me, there's periods of time where it's important where I eat more. There's definitely, it's important that I don't fast sometimes. And I think that that's some of the disparity that you see in some of these videos. You'll see one person being a huge proponent of fasting.

Why would a lot of people be a huge proponent of fasting? Well, I think like 50 or 60% of Americans are overweight or obese or something like that. Like it's some astronomical number. And we need some sort of defense against it. People tried to recommend three meals a day. People tried a food pyramid. And those things didn't necessarily fail us. We failed those things by over-consuming food and by a bunch of different things.

But maybe our government and maybe our advertising and things like that maybe they did fail us a little bit because maybe they taught us about uh fake health maybe they you know shouldn't have put a heart on a thing of uh frosted flakes or something like that like there's there's definitely some foul play in there as well but it's each individual's responsibility to figure out how do i fight against this. And America is very heavy, and we do need to figure out a way to fight against it. And one simple way, this is the simplest thing that we've ever seen in our culture, and it's been intermittent fasting. I always kind of envisioned like having to – people call it like an elevator pitch. You had to pitch something call it like an elevator pitch. If you had to pitch, pitch something to

somebody in an elevator, you got like 30 seconds or something like that to, to tell somebody, uh, about your idea, your invention, your product, you got, you know, I don't know, you got 30 seconds with Elon Musk, you know, I always felt like my elevator pitch for a diet is like, as someone's like, you know, about ready to exit the elevator and say, and don't eat for 16 hours every day. And they go on their way and they're like, they're like, I forgot kind of a lot of other stuff he said. I don't remember. He's talking about carbs and stuff. And I don't know what it was.

He did mention read food labels, but that point at the end really made a lot of sense. If that person just remembered that one thing and they're able to follow through on that, they would actually be able to lose some weight. Why is that such a funny video? Every day. Every day. No, no. But the other thing is if everybody did some intermittent fasting, that would be good.

But also if we just were able to cut processed foods out of the diet. I know how people would say, oh, but this is processed and it's healthy. That's what fasting can do, right? Yeah. Because you're not snacky. Exactly. Because, like mentioned, I ate 11 full-size candy bars the other night. You're a full-size adult, though. I'm a full-size candy bars the other night right so full-size adult though i'm a full-size adult but

dude each of these is what 220 calories and after i ate all 11 i was still hungry dog like i could i could have still eaten more but i was just like see this is why this is why we talk about this all the time i just did that to show you guys how the how it was possible i didn't do it for my own benefit right but that's what i'm saying just like if you can how the, how it was possible. I didn't do it for my own benefit. Right. But that's what I'm saying. Just like if you can get the junk food out of the house, if you can stop craving that type of food and just eat real food, is that real by the way? Yeah. So it's a,

it's a chemical inside of Skittles and a bunch of other products, but it's like the red dyes and some other things. So Mark, when you're saying like, you know, maybe like the food pyramid didn't fail saying, like, you know, maybe, like, the food pyramid didn't fail us or, like, you know. Well, at least this is somewhat of a, like, it's a rare win for California. But, yeah, they're banning them. They have until, like, 2027 to get all these chemicals out of their products. The problem sometimes here is, like, what are they going to replace it with?

Yeah, just a new. So we've had this happen before. They took coconut oil. like what are they going to replace it with just a new so we've had this happen before they took um they took coconut oil out of the movie theaters in place of something that had polyunsaturated fats which is seed oils which don't hurt us at all right which are worse for us than coconut oil yeah and coconut oil like you know it has a higher burn rate and stuff like that so sometimes these government things are well intended and then something else weird happens and then also like something like that might seem like good news but

somebody's getting paid probably oh yeah you know what i mean it's like it's always i i hate to be a conspiracy theorist person like that all the time but that's usually what's happening it's like it's always i i hate to be a conspiracy theorist person like that all the time but that's usually what's happening you're like god damn i thought we were heading in a good direction yeah well if newsom's signing it you know something yeah you never know what this guy i know he's getting paid you want to pull out the video from jordan syatt oh yeah which one sorry it's the only one uh what do you mean it's in the text oh yeah i see it now The only one. What do you mean?

It's in the text. Oh, yeah. I see it now. I see it. Yeah, Jordan Syatt's got a lot of great information. Peeps, if you're not following our boy Jordan Syatt, please make sure that you do. He's got awesome information on nutrition all the time. All the time.

Fellow jujitsu guy, too. Yeah, purple belt. Overrated or underrated? Homa4613 wants to know my thoughts on intermittent fasting. Pay attention, watch this whole reel. I know I'm gonna piss someone off because someone always has to get pissed off on Instagram. Intermittent fasting is overrated, and by a lot. This is not me saying intermittent fasting is bad

and you shouldn't do it, and it's harmful. That's not what I'm saying. It's a very useful tool if you like to skip breakfast and maybe lunch. But let's not overthink this. That's a very useful tool if you like to skip breakfast and maybe lunch. But let's not overthink this. That's all intermittent fasting is. You skip breakfast, and if you want a longer fast, then you skip lunch. That's it. You're not doing anything special. There's not this crazy magical shit going on inside your body. You're fucking skipping a meal or two, and that is it.

If that's beneficial for your schedule, amazing. If you're hungry in the morning and you like breakfast, don't intermittent fast. It's not magical. It's not special. It's not going to burn fat faster. It's not going to make you live to 150 years old. It's just skipping breakfast and maybe lunch. If it works for you, great, but that's it.

And that's why it's overrated because so many people are pushing this out as the end-all be-all, as a panacea to health and fat loss. It's not. You're just skipping a couple of meals. He mentioned something i forgot about oh wait oh shit was he still going he was still going oh cut it off oh fuck well we'll

play the rest of it in a second okay we'll get back to it and we can yeah we can edit some of it or whatever okay um what i was what i forgot about is like there's a lot of times where people don't know what to eat or they're like, all right, well, what do I now eat for breakfast? And that's great just to completely cut it out because he's saying if you like breakfast, then maybe you should eat it. I would say that if you like breakfast but you eat shitty food you should probably get rid of it even if you like it like because it's a donut or it's i think that people don't understand like a bagel and cream cheese and a little thing of milk or something like that's not a great that's not a meal that's like detrimental to your health like it's not that's not great to do that every day um a donut is you waking up.

It's no different than you waking up or a muffin. It's like no different than you waking up and just like eating birthday cake. It's like, what the fuck are you doing? Like, what are you doing with your diet right now? We need to make more sense of our nutrition. So if you wake up, you like breakfast, you have a couple eggs, sounds great. If you wake up and you eat like you're a six-year-old, you should probably get rid of your breakfast. The thing, though, that he mentioned, though,

it's like if you stop eating breakfast and lunch, you've now rerouted two key habits when it comes to the way you eat. If you're choosing now not to eat breakfast and lunch, because usually for a lot of people, it's not just breakfast. It's breakfast and the snack and then lunch and maybe a snack before lunch. There's a lot of people, it's not just breakfast, it's breakfast and the snack and then lunch and maybe a snack before lunch. And there's a lot of little things here, but if you

just rerouted those things and you just, you're now not doing them and you get used to that after a period of time, a lot of good can happen from that. Like we were just talking earlier about how fasting shifted our habits from like needing to eat all this, needing to eat a lot of junk food to, you know, primarily eating real food all the time. But if you can shift the food you're eating, right, and then you're not eating until a certain point, now when you're actually really hungry, because you're not truly always hungry in the morning, but when you're really hungry, you're now reaching for real food rather than junk food. Right. So again, I think the magic comes from the habits that are changed because like,

if you can change those habits, sticking to your diet, maintaining your, maintaining your health over a long period of time becomes easy. Andrew, you had a real job. Seema and I were losers. I had a real job for a little bit. No, you didn't. Andrew, when you had a real job, the only real man on the show, a real job, real life responsibilities, what did lunch look like? Was it a tough decision to figure out who you're going to lunch with, what you're going to eat, or did you meal prep? What did it look like back then? So, yeah, early on, before I knew anything, yeah, it was just a mad dash to see which fast food restaurant had the least amount of people.

It got like an hour, but it's really like 50 minutes if you're lucky. Yeah. I'd try to find parking and whatever. Yeah, and then like my dumb ass, I'd always bring food back to my desk and i'd get in trouble for it every day but i'm like i'm not gonna throw it away like this is expensive but um yeah so it was like yeah roughly like 40 minutes to try to get everything taken care of because by time you get to your car and then get out of your car get back in your car get back all that shit like kind of stressful extremely stressful probably like more stressful than the job itself was just trying to figure out

how like i'm i'm starving right i'm starving right now how am i going to change this feeling uh while getting back to my desk to not piss off my boss to be late again right because if i'm late again he's going to write me up and like when review comes i'm not gonna get a raise like that all this shit every day is going through my mind um so now when the boss you know walks by your uh your desk to see you in your office you just hold the middle finger be like i'm intermittent fasting bitch get out of here but he can't catch me now yeah exactly yeah no and then eventually um you know as i smartened up um you know i started meal prepping i carry the the six-pack bag with me and that's legit in most cases it was i would say nine out of ten was like all good food you know

like i think the worst would be like damn i didn't have anything to eat so i'll just throw like peanut butter and jelly in there with a loaf of bread and i'll just make it when i get there which always led to making like multiple ones because it's like it's all here let's just keep going um that's great i would have um i would have a lot of food in there and and other co-workers would kind of like have fun and make fun of me because i would just kind of be eating all day long so i'd have first lunch and second lunch and then like before i left lunch like so every because I would just kind of be eating all day long. So I'd have first lunch and second lunch. And then like before I left lunch, like so every break I would just I would be eating like a full meal, which was pretty cool because, you know, that's the one thing you have to look forward to at a job you don't love. It's just like, oh, I got a 15 minute break. I can eat that

one thing that I put together, eat that. But that one thing is like usually bigger than most people's regular lunch. So you're back at that old job, eat a couple eggs in the morning, go out the door, no six pack bag. You don't have to worry about going to whatever fast food place. You don't have to worry about how many peanut butter and jelly sandwiches you're going to make. You don't have to worry about getting written up. You don't have to worry about who you're going to go with to lunch and where you're going to park and all the 17,000 other things that happen. That's where intermittent fasting can just be super convenient. That would be huge. Yeah, because for my lunch break, I could maybe have a bowl of fruit and go walk for 45 minutes instead of sprinting everywhere.

But you ate fruit. That's fine. Yeah, just getting out in the Sun to like all these things that you you have an opportunity but you have to skip because you're just stuck in that damn hamster wheel you can't get out of it but if if I were to go back and do that yeah it would have been a much better experience a lot less stressful we talked to countless professionals on the podcast about the importance of having strong feet and chances are that wearing narrow toe box shoes has weakened your feet and your toes don't function the way they should. Sucks, bro. Yeah. That's why we

partnered with Palooza and they're the first casual wide toe box, five finger shoe that you can wear running in the gym, literally anywhere. But the benefit of these shoes is that as you stick your feet in and your little toesy woes, you start to get a little bit of spacey wasys. Your feet will start to function the way they should because your toes will slowly start to widen out and your feet will no longer be this blubby little cast that they probably are right now. Andrew, how can we get them? Yeah, time to spread them cheeks. I mean, toes. Head over to paluva.com slash power project. That's P-E-L-U-V-A dot com slash power project. Now, check out enter promo code power project 15 to save 15% off.

Again, that's at paluva.com slash power project. Links in the description as well as the podcast show notes. They got tons of them. Check them out. It is interesting, though, because, I mean, for like at this this point it does really feel like a superpower knowing how the habits were before i mean you used to eat a lot of fucking food and you still can and i i could too and it never felt like something that i'd really have full control over but i really do have full control over it now because the habit of fasting i was 330 pounds, you know, and, and get on the podcast right there.

Just with me crying. I think that that's one of the actual huge problems with losing weight is that you used to be a certain size and your body's used to being that size. Your body gets used to eating that amount of food. And I still want to eat a lot more than what I eat now, but that's mainly not because I used to weigh 330. It's because I used to weigh 240 not too long ago, and now I'm 220. So it's not really about the 330 anymore. I kissed that goodbye so long ago that that's not really an issue. I don't have that same level of hunger, but right now I'm pretty hungry because I'm losing weight again. And so it's important that you become kind of like friends with hunger, that you understand that this is part, hunger is like a, it's a feeling, it's an emotion in a way. And you hear people say they're eating their emotions.

Well, you don't always need to feed that. You don't always need to address it. I would say occasionally push it away and see if it's real. Am I hungry for healthy foods? Am I hungry for protein? Am I hungry for fruit, vegetables? If you're kind of like, eh, I'm only hungry for protein? Am I hungry for fruit, vegetables? If you're kind of like, eh, I'm only hungry for a sandwich.

I'm only hungry for pizza. That's fake hunger. You're not actually hungry. You don't actually need anything. You just want something. If you want something and you really want it and you're going to go with a significant other or a friend to go do something, then fucking eat it. Have fun.

Enjoy it. Try to just make sure it doesn't become some sort of downward spiral for you. I think that's what we want to try to figure out is, like, is this a real situation or not? Intermittent fasting gives you that opportunity to pause on your food for a moment because you like if someone was to bake a bunch of cookies here today you can pause on it for a second and you could say well now fuck it okay i'm gonna eat i'm gonna eat you can just you can but at least at least there was a at least there was a moment in there of thought and if you are split second yeah if you're

on the heavier side and you still have a lot of work to do that pause might be enough to where you just go i don't want to go any other room i'm going to walk out of here please don't mention these cookies to me again i'm on a mission over here um so i think i actually do think that despite some of what is shared i do think that intermittent fasting has magical powers. I've said that before. I do think that a ketogenic diet has magical powers. I've said that before. I do think that there'll be more research and more information that comes out that shows the magical powers of these diets, that they're not just – it's not only a caloric equation. There's like

something slightly different going on. We have seen people talking about circadian rhythm and diet meshing together. We've heard recently David Herrera talking about light and food together, which I haven't really heard a lot of that before. Those are interesting things. We've had people mention it on the podcast before, I think even a few years ago, was the first mention of circadian rhythm and your food. And potentially, intermittent fasting could have even a stronger benefit if you eat during the hours of sunlight as opposed to eating as it gets darker out. So they're all really interesting things. And again, I mentioned earlier, if somebody is eating a shitty breakfast, it might be a good idea for them to cut out breakfast so that there's no longer a decision there. But really, people tend

to eat the worst at night. So imagine if you flipped your intermittent fasting window around a little bit, and your last meal of the day was at like 4 p.m. Now you're not going to sit in front of your TV and just mindlessly eat while you watch football or whatever the hell it is that you're doing. It can really shift things around quite a bit. So I do think that there's something about intermittent fasting that I think is special beyond it just teaching you how to regulate your hunger. But also what is more powerful than regulating your hunger? Ozampic, drugs like that, they're making millions if not billions of dollars.

All that drug does is help to send you a signal to dampen your hunger hormones a little bit. Just to put a little, just to make them so they're not so crazy. They're not so ravenous. Intermittent fasting can teach you a similar thing. I know it doesn't seem like it makes sense if you've never tried it before. Because you're probably like, I don't get it. How could not eating make me? because you're probably like, I don't get it.

How could not eating make me? But it will help you get out of that addictive loop as that doctor was kind of pointing out. And if you're new to it, just understand that when you start, like with everything, there is a period where you're going to adapt. There's a period that you need to. You're going to be feeling really hungry, but just hold off until you're supposed to eat. And then also, you're going to find that when you do eat,

you'll overdo it. So your first, you might feel sick. Yeah. You, you might be like, Oh, I'm so hungry.

And you know, it's 2 PM. It's your first meal. And then you just eat way too much. And then they, Oh, I ate too much. And then you learn,

you, you realize, okay, maybe I wasn't that hungry. Right. Because like, as you mentioned before, Mark,

one of the things that you'll do when you start fasting is when you eat, you will go hog wild. But you should pretty much kind of eat like nothing happened. Eat like you normally would if you weren't fasting, right? But after that period of time, when hunger comes and when hunger hits, it doesn't feel as strong. It doesn't feel like, oh, fuck, I need to eat. It's like, kind of hungry, but it's going to pass. One of the things you learn is you learn that that feeling will pass and that you'll be okay.

And then it becomes something that doesn't bother you at all. Because I used to be emotional when I was hungry. I used to be annoyed. You know, you talk to me, I'd be like, I'd be short with you. A little bit short because I'm like, I'm really hungry. That's why I ate so much. Right? So it's awesome what it does for you.

But just give it time if you're new to it and you're trying to build the habit. Yeah, I like what you said. It kind of turns it from like an all-out siren alarm when you get that first hunger feeling. It's like an emergency where you're like we got to take care of this now it's like that amber alert yes yes and then it turns it from that to like literally like a little like vibration on your phone we were like i don't know whatever that is yeah i'll get to it later that's a good way to put it yeah i really liked uh what was said in gabrielle lyon's new book she basically talked over and over

again about what you can gain rather than what you can lose and I realized with fasting you are primarily thinking of probably losing or and or managing body weight or body fat it's important that when you try a diet like that that you're not overdoing it you're're not over fasting. Again, we did mention that if you're someone that has a hard time eating, you may want to try to have another meal somewhere. You may want to try to do what Andrew does, which is have a breakfast in the morning and then eat later on in the evening. And there's still a gap where you're not eating. But we want to make sure people aren't feeling like stringy and skinny fat and tired. And if you start to feel some of those things, you start to get dizzy when you work out and

exercise, well, you need to kind of check yourself. You need to pay attention to your electrolytes, pay attention to the overall amount of calories that you're eating. This is where jotting some stuff down or using an app and paying attention to your calories might be important because you might go, oh my God, I've eaten only 1500 calories three days in a row and I'm supposed to be more like 2500. So this is cool that this is working to help me eat less, but now I'm not feeling so great. And so just pay attention to some of those things. but I think most people will get a great benefit from intermittent fasting. I think, and Seema said it well also by saying, maybe it's not something you do every single day.

Thomas DeLauer has pointed this out many times. He's a big fan of doing it every other day. Strength is never weakness. Weakness is never strength. Catch you guys later. Bye.