Mark Bell's Power Project - The War on Carbs is Officially Over

Episode Date: April 19, 2025

Mark Bell shares why he ended his "War on Carbs" and how embracing carbs has transformed his fitness journey! 🍚💪 After years of low-carb living, he’s experimenting with a balanced approach to fuel his performance, boost energy levels, and break through plateaus. This episode dives into the truth about fats, carbs, and how to optimize your nutrition for personal growth and athletic success.Official Power Project Website: https://powerproject.liveJoin The Power Project Discord: https://discord.gg/yYzthQX5qNSubscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUwSpecial perks for our listeners below!🥜 Protect Your Nuts With Organic Underwear 🥜➢https://nadsunder.com/Use code: POWERPROJECT to save 15% off your order!🍆 Natural Sexual Performance Booster 🍆 ➢https://usejoymode.com/discount/POWERPROJECTUse code: POWERPROJECT to save 20% off your order!🚨 The Best Red Light Therapy Devices and Blue Blocking Glasses On The Market! 😎➢https://emr-tek.com/Use code: POWERPROJECT to save 20% off your order!👟 BEST LOOKING AND FUNCTIONING BAREFOOT SHOES 🦶➢https://vivobarefoot.com/powerproject🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWER to save 20% off site wide, or code POWERPROJECT to save an additional 5% off your Build a Box Subscription!🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel, and use code POWERPROJECT for 10% off any lab!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/powerproject1Pumps explained: ➢ 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➢ Instagram: https://www.instagram.com/marksmellybell➢https://www.tiktok.com/@marksmellybell➢ Facebook: https://www.facebook.com/MarkBellSuperTraining➢ Twitter: https://twitter.com/marksmellybellFollow Nsima InyangFollow Nsima Inyang ➢ Ropes and equipment : https://thestrongerhuman.store➢ Community & Courses: https://www.skool.com/thestrongerhuman➢ YouTube : https://www.youtube.com/c/NsimaInyang➢ Instagram: https://www.instagram.com/nsimainyang/?hl=en#PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

Fats and carbohydrates is the fastest way to get fat. As you may know, I have stopped my war on carbs. The war on carbs has been ceased. I think for some people that have been low carb for many years, they may have made themselves insulin resistant. Vegetables have some amazing great things about them and they have some things that have maybe

been overhyped a bit. If you weigh 300 pounds and you've been on a diet for a little bit, used to weigh 330, well, you're still fat. You wanna to break through a plateau do something different. All right, everybody. What's going on? So yeah, I've changed my mind on some shit Throw me in jail, I guess You know over the years Hopefully a lot of you guys recognize that I have been open-minded with a lot of things

Or at least I try to be we all have blind spots so you can be like oh no you're not open-minded you're a dick that's okay I wanted to address some stuff that you know came up in a video that we shot a couple days ago and there was a lot of commentary there was like 660 comments or something like that in one of the YouTube videos. And keep the comments coming, you know, whether you agree or disagree, I want to hear from you guys. So please keep those comments coming

because it's actually helpful and it's easier for me to make content when you guys are kind of riled up about certain things. But as you may know, I have stopped my war on carbs. The war on carbs has been ceased and I'm experimenting. But that's what I've been doing from the beginning. So I'm not trying to backpedal here. I'm not trying to take a giant step backwards. So when I was doing a low carb diet, So when I was doing a low carb diet, I was low carb and with higher amounts of fat for many, many years.

So to be carb phobic when you're eating a lot of fat actually makes sense because carbohydrates will indeed, not carbohydrates, I should word this differently, but adding carbohydrates into a diet that has a good amount of fat, if you're over your calorie amount, it's going to lead to body fat gains. Fats and carbohydrates and having your calories over your amount is the fastest way to get fat. It really truly is. And there's really kind of no escaping that.

Now, what you could do is you could do some nutrient timing and you could do some carb cycling and some fat cycling, I guess. And you could shuffle things around a little bit to where you could kind of do fat and carbs. You also can count your calories or track your macros and those types of things and you could make more room and you can manipulate things a little bit. But in general, carbohydrates and fats together is going to be

kind of a double whammy. It's going to be the thing that's going to encourage you to eat more food because it tastes really good. It might be satisfying too. It might be satiating. Like it might be all of these things kind of rolled into one. And that's what can make it so difficult to stop eating when you're eating some of those foods.

For myself, years ago, when I decided to start a low carb diet, I didn't really know what I was doing. I was probably like 18, maybe 17, when I started Body Opus from Dan Duchesne. But I also around that time, my brother's coach who was a power lifter, guy's name was Ron Fedko, competed at 198, benched like 550 and squatted seven and pulled seven.

Real beast, very smart guy. He used to use a lot of carbohydrate manipulation mainly to get himself prepped for a powerlifting meet. Because he competed in that lighter weight class, he competed at 198 and 220. And sometimes he would weigh 230, 240 to make the 220s. And sometimes he would weigh 220ish to make the 198s and so on.

And so he utilized a low carb and water manipulation to have himself be able to be prepped for these power lifting meets. In order to keep his strength, he would also eat some apples here and there. He'd eat a little bit of fruit here and there to give him a good energy source. You know, so I've been following like a low carb rhythm

for a long time. I've been in sync with that for many, many years. And over the years, things have kind of changed. I've tried different diets. Obviously, when it was powerlifting, it's like there wasn't really much of a diet followed. And over the years, things have kind of changed. I've tried different diets. Obviously when I was powerlifting, it's like there wasn't really much of a diet followed. It was like, all right, just smash protein

and then smash everything else too. And that's how I got to be so fat. That's how I got to be so fat. 330 pounds, double chin, the whole thing. 330 pounds is a lot of weight to be lugging around. And even just getting myself up over 300 was a bit of a chore. But what did I do in that timeframe?

How did I eat when I was powerlifting? I ate carbohydrates and fats. I would oftentimes eat some bagels here and there and things like that. And the carbohydrates that come from a bagel are only so bad. But a bagel turns into basically the same thing as a donut when you put cream cheese on it.

Because again, it's carbohydrates and fat. A donut is carbohydrates and fat. Cookies are fat and carbohydrates. Pizza, pasta's interesting, you know, because pasta, much like the bagel, is actually just a carbohydrate. And there's nothing wrong with eating some pasta, and you can get away with eating some pasta.

However, we're gonna put tomato sauce on there. Tomato sauce almost always has some fat in it, not necessarily a lot, but you're probably gonna have some meatballs with that or something with it, some cheese or something's gonna be on there. And sure enough, you're gonna overeat and it's gonna be easier to be fat.

As Lane Norton pointed out recently in a video, much of the dietary fat that we consume can easily become body fat. I think it was like 90 something percent of the dietary fat that you eat if you're in excess calories can turn to fat. So the statement of carbohydrates are gonna make me fat isn't necessarily accurate because it would be the fat calories

that would be the easiest to turn into body fat. Protein, I still stand by this, protein is a little bit more of a builder and a repairer of our body, and it doesn't deserve the four calories that it's has been submitted. It might be two calories, it might be one calorie, but it's really not a great energy source.

Carbohydrates and fats are our main energy source. Fat is a longer energy source. Carbohydrates are normally a shorter energy source. And sugar is kind of the fastest energy source, carbohydrates are normally a shorter energy source and sugar is kind of the fastest energy source. I think for some people that been low carb for many years, they may have made themselves slightly insulin resistant. And I think that might've been the case with me. Where this started, where this sugar diet started for me

was if you go back just not that long ago, go back six, eight months ago when I started the single digit body fat series and started sharing information with you guys, I was on a low carb and also pulling down my fats diet. The fats weren't like incredibly low, but I was starting to dip the fats down here fats diet. The fats weren't like incredibly low, but I was starting to dip the fats down here and there. Well, when you start to do something like that,

your energy is gonna start to suffer a bit. And if I'm to be completely honest, there were times where my energy, not that it was bad, it just wasn't as optimal as it is right now. Right now my energy feels really awesome. I typically don't have like what I would call energy problems, but I think with the nourishment I'm getting now, I think it's different.

Where I'm consuming honey and fruit and getting in some sugary foods here and there. Some Sour Patch Kids, some cereal, just some general carbohydrates with dinner, whether it be a sweet potato, Japanese sweet potatoes, my favorite, regular potatoes. I'm also eating a lot of, I'm also eating more vegetables. I wouldn't even say a lot of vegetables. I'm eating more vegetables. I won't even say a lot of vegetables. I'm eating more vegetables. And I'm a huge fan of fermented vegetables. Fermented pickles, I got some fermented onions and just all that stuff is just awesome. And so I've been mixing a lot of that into my food.

Might be something for some of you to play around with. Some of you might not enjoy it, that's fine. Find a different way to start to like some vegetables because as I'll probably share later and more over the next couple of videos is like, vegetables are just great for food volume. Now I know what you might be thinking, you might be thinking, oh man,

he's walking that statement back too about plants and this and that. No, I've been eating plants the whole time. I've been eating fruits and vegetables almost the entire time, except for in some cases where I recall doing the carnivore diet for a month, and I also did the carnivore diet about as strict as I could get reasonably for 100 days.

And that's on my YouTube channel. And I shared a lot with you. I shared a lot of stuff with you guys on that. I have never been a person that has thought that plants are here to kill us and all those things. I do, however, I think that vegetables have some amazing, great things about them,

and they have some things that have maybe been overhyped a bit. I think some of the anti-nutrients that we get from vegetables, I think that's a little overhyped, honestly. And I could be wrong. I could be wrong. I might have to change my mind on that as well

at some point. But I think the hormesis, the poison, the little bit of poison that plants might give us might actually be the poison that we need. So it's kind of my personal belief that some of what plants do, both good and bad, I think all of it ends up being a net positive in the long run.

I also think there's things about plants that we still don't really fully realize and know. There's potassium and there's all kinds of different things that come from fruits and vegetables that is just a little bit tough to completely pin down. And I think everybody would agree with me that getting stuff from our food And I think everybody would agree with me that getting stuff from our food is probably our best route, even though our soil is compromised and the food might not have the same nutrients as it once did. Right. But, you know, getting your vitamin C from an orange is probably better than taking like a supplemental vitamin C. I'm not saying that you shouldn't take supplements. Maybe you should. I don't, I don't even know where I stand on that conversation.

That one's a little bit tough. But to each their own on that, I think whatever research you've done and whatever you've kind of come to is fine. But yeah, anyway, the food choices that I have right now are not that much different than they were when I was waging at One Carbs. The biggest difference being in the last several months

is that I have really reduced the fat calories down a lot. But meat and fruit is something that my brother and I brought up on the Joe Rogan show years ago, probably five years ago, maybe six years ago. And meat and fruit is something that my brother and I brought up on the Joe Rogan show years ago, probably five years ago, maybe six years ago. And meat and fruit is something that I I've been enjoying fruit and vegetables with me. And I've been doing that for a while. So this diet is not really that much of an adjustment in terms of that,

but where it's an adjustment is really submarineing those fats and and bringing them down super low Ryan brought up a picture of a dinner I had the other day which I know some of you're gonna think this is sounds completely gross or whatever I had some rice Mahi mahi and scallops And had some fermented vegetables with all that. And it was just like completely unbelievable. Now, after you finish a meal like that,

it's kind of interesting because you hammered a lot of food, but you're like, man, you know, that was good. And I'm definitely full, but you almost feel a little hollow too. So it's kind of like at the end, you're like, man, I don't get that like, didn't hit the spot, so to speak. But anyway, it's all stuff you can get used to.

And it was plenty of food, gave me plenty of nutrition, and it also tasted amazing. So yeah, the biggest change recently has not necessarily been the carbs. It hasn't necessarily been the protein. The biggest situation going on here has been the fats. But again, if you go back to the single digit body fat series, when I first started it, I was talking about not only lowering your carbohydrates, but also lowering your fats.

Now here's something I just didn't take into account. Maybe I just didn't fully realize or understand. And even though I've done a bodybuilding diet in the past, I knew that if you're gonna start to go, if you're gonna start to drop your fats down, I know that it makes sense to bring your carbohydrates up. I do know that. I do understand that. I didn't understand how much of a profound effect that would have. I would say

that, yeah, I'm going to bring up a bad example that might not make a ton of sense, but I'm still going to try. I think that, I think that let's say 300, let's just say 100 grams of carbs. I think 100 grams of carbs for someone that's active and someone that has a pretty healthy metabolism, 100 grams of carbohydrates is supposed to be approximately 400 calories. I think that those 400 calories could potentially participate in you burning off maybe 600 or 700 calories. It's kind of the way I'm looking at it. So hopefully everyone's kind of following along. I think it's going to help with your NEAT, your non-exercise activity thermogenesis.

I also think it's going to help you with intentional workouts where you're walking or wearing weighted vests. I've been wearing this weighted vest for the last probably two and a half hours now and I've been wearing it on my show all the time. I'm actually lifting this mace right now while I'm talking to you guys and I have a workout planned a little bit later today.

And when I get back into running, which I can't wait to start to get back into running again, I had to take a little time off, have an owie on the foot, but that's subsiding and getting better. It happened a little bit before I started this diet. And then I just couldn't get rid of that bastard. But now I finally have, I used them. I will make a separate video talking about how I was able and then I just couldn't get rid of that bastard. But now I finally have, I used them.

I will make a separate video talking about how I was able to get rid of some of the pain via some voodoo flossing. But yeah, I wanted to address, there was a lot of comments and a lot of questions that came in on the video. I think sometimes people get mad at me. There's been statements of me like turning my back

on powerlifting or turning my back on the people that like made me famous or something like that. And I'm open to criticism and I deserve to be critiqued. I deserve the negativity. I deserve the positivity that comes here and there too probably. But the reason why I say I deserve it is because I am proponents of stuff for a long time, right?

And then I learn more and I start to maybe shift my mind or shift my focus. And I love powerlifting. and I will always love powerlifting and I will always love powerlifters. I still make equipment that could be really useful for powerlifters or just your average gym goer. I just have made every lift, I've tried to make every single lift a little less painful

and I try to make every single lift a little less painful. I tried to make every single lift feel better. So that's the invention of the slingshot, supportive upper body device for pushups, bench press, dips. I created that so that bench pressing is easier and more comfortable and that people that are even injured can still bench press. So I haven't abandoned, like my company, I haven't abandoned power lifters or power lifting. I personally do not compete in power lifting

anymore, but I still do lifts that represent a squat bench and deadlift to some capacity. I do them every single week. I love lifting. I love lifting for strength. I love lifting for looks. week. I love lifting. I love lifting for strength. I love lifting for looks. I love lifting for all of the great benefits that it brings us. And I love having fans. I love meeting fans. I don't know if I get some sort of medal for this, but I think there's not a person in the fitness industry that has more goodwill passed around than me. I meet fans, I meet different people, and I am so happy with, I guess maybe the way that I built my career, if that makes any sense,

because of the way that people treat me. I can't even believe it a lot of times. I don't even, I don't even believe it a lot of times. I don't, I don't even, I don't feel it feels weird. It feels weird, you know, to have people consider me, you know, fitness influencer royalty or something like that, you know, any of that kind of stuff. It's a little strange, but I think the reason why people may say some of those things is because I'm trying to share information that I'm finding as

I find it to be useful for me and then I'm sharing it out So if it seems like you're like man, this guy just keeps changing his mind. He was doing this. He's doing that He failed at this he failed at that dadadada I haven't failed at nothing. I weighed 330 pounds and I was powerlifting, I was squatting over 1,000 pounds, and now I weigh 215 pounds and I'm working on being 200 pounds so I can run 400 meters at 50 years old in under 60 seconds.

And I'm excited, I believe I'm gonna be able to crush that goal, but that goal aside, it isn't even so much about that. It's about improvement. It's about taking myself from where I was at 330 pounds, a big, fat, stiff power lifter, and trying to not only gain some of the athleticism I had when I was young, because I was athletic when I was young,

but I wasn't crazy athletic. And I'm trying to become more athletic than I've ever been. So even when it comes to the 400 meter, I don't wanna be a specialist. I don't wanna just sprint. I wanna be able to cut. I wanna be able to go out for some passes and run around and throw around a football

and catch a football and dive underneath the football. And yeah, I wanna be able to go out for some passes and run around and throw around a football and catch a football and dive underneath the football and Yeah, I want to be able to do all that shit so Even as I go for this, you know track endeavor. There may be a time where I call it quits on it Maybe I don't make the goal. I don't know who anything's possible And then I start talking to you about like how important it is to move laterally But in the background, I already know how important it is to move laterally. In the background, I already know how important it is to jump.

In the background, I already know how important it is to throw. In the background, I already know how important it would be for me to start throwing some kicks and getting more into like striking and stuff like that. So I already know all these things. It's just a matter of like, what am I gonna input and how much time am I gonna spend doing some of these things? And I mentioned this in another video earlier today was talking about how, you know,

I've interviewed people like the liver King, had the liver King, you know, lie directly to my face, but I still don't hate the liver King, had the liver king lie directly to my face, but I still don't hate the liver king. I'm still in contact with him. Just because somebody maybe shares something in a different way than maybe I would go about doing things, I'm not going to just turn my back on that person. I've had every different person you can think of.

I'm pretty close with Sean Baker. Sean Baker's a great friend of mine, but I still interviewed Cole Robinson. And Cole Robinson says some things that I think kind of suck about Sean Baker. I don't agree with his statements on that, but I'm still gonna promote Cole Robinson. Why?

Because Cole Robinson has good information that you should listen to, whether you actually follow through on his diet and end up doing the sugar diet, or you end up saying, oh, this guy's bullshitter, he talked about fasting and keto, and now he doesn't do any of that, and he's eating sugar all the time.

I think all that's fine. I just, what I'm trying to do is present you guys with the information and trying to present the information the best way that I can. I hang out with Zach Talander, I go to his concert, the dude's awesome, he's a great friend of mine. Couple days later, I hang out with Naughty Aguilar. A couple days later, Zach Talander makes a post

about how he thinks Naughty Aguilar is a, what's the first term he is? I forget. Oh, is it? Oh, is it? Charlton? Charlton, there you go, yeah, it's a Charlton. And I disagree, I disagree, but Zach is my friend,

Zach's my homie. And I made really good contact with Naughty when I went out there with him. I would consider him a friend. Even though he and I haven't like personally known each other really well for like a long time or anything like that. He's somebody that I would consider to be a friend,

especially the way he and his team treated me when I went to functional patterns. So a lot of times I'm changing my mind on stuff based off of some soft beliefs that I have that are lingering around in the background. I've always known that lift in weights, it's even said in the film, Bigger Stronger Faster,

our brother Chris who directed it and wrote it, he said in the film, for my brothers and I, we always knew lifting weights was gonna be the thing. We always knew that it was gonna like lead to something. It was gonna be like our way out of Poughkeepsie, New York. And I think that that is, that's such a great statement. We don't know why, we don't know why we were, you know,

halfway gifted at lifting without a ton of lifting, just a little bit stronger than some of our friends right from the jump. But we knew that we should do something with that gift. And I think all three of us, me and my brothers, all three of us really felt strongly that this was something that we need to do and we need to try to like do this on some sort of big level. We didn't know why, we didn't know what for, we had no idea of any of those things.

But we knew that we wanted to plant a flag in the ground and have people know and understand some of the things that we know and understand so that maybe if they understand it better, maybe they'll love it the way that we do. And that's really what I'm trying to promote and share all the time. I think that if people could feel like 1 16th of the way that I feel every day about training,

working out, rope flow, jumping, sprinting, lifting, whatever it might be, that I think it'll be a better world because I have been very fortunate to where I don't have a lot of anxiety. I don't have a lot of depression. I've never had any brain fog. You know, I feel great every day and I'm thinking to myself, holy shit, imagine if I can help other people feel even just remotely close to the way that I feel because I listen to people. When I talk to people and they have these different things

going on, I'm empathetic and I'm like, oh shit, man. And then I might have some suggestions for them. And a lot of times it's not a one for one deal. It's not like, oh, I have this problem. Oh, I'm gonna do this thing and boom, it's gone. It doesn't work that way. Different people are probably going to have some of the problems that they have now. They may have them forever. However, here's a cool thing,

is you can reduce how some of those things feel sometimes. And that's another thing that I'm super excited about. So, you know, why do I keep switching and why am I changing my mind? And, Why do I keep switching and why am I changing my mind? And am I wrong about what I was talking about before? I think in some ways, yeah, I was wrong in the way I may have been sharing things, especially if we go back many years. But again, if you do read The War on Carbs, I did talk about in the book, The War on Carbs,

I talk about making a shift as your body, as you get leaner, starting to introduce more carbohydrate. And along with that, it usually means that when you're going to have more carbohydrate, you're going to have to lower your fats. The last thing I want to say before I start to address some of the questions and before Ryan reads some of the stuff that some of the statements and comments from the last video of why I quit keto and moved on to carbs.

The last thing I want to share is that I have been in close proximity to many different people that have presented many different things from a nutritional standpoint, whether it be Stan Effortding with the vertical diet or Mike Dolce with his plan, or whether it's been Lane Norton, whether it's been Sean Baker, doesn't really matter what diet or from what person, but all these people have had an impact

and have had an influence on me to some degree. And even when we had Keto Brick, when we had Robert Sykes on the show, kind of same thing. It's like all these people have an impact on me. These people are great people. They have great information. And who's right and who's wrong? Well, I think they're all right.

And I think they all might be wrong as well because most of what they say really does hit, right? But sometimes some of what they say may not apply to everybody. So what I mean by that is like Robert Sykes said, the more he dove into keto, the more that he felt more better-est, the more that he felt more betterist, the more that he felt more awesome.

And other people have kind of reported different feeling. They did keto more, they tried to keto harder, and things got kind of worse for them. And some people have tried the vertical diet, but they've done the vertical diet maybe like in the slightly wrong way. And you hear that about keto sometimes, someone does it kind of in a slightly wrong way.

They're having like keto, they're having like these fat bombs and different things, and they're not really doing the diet maybe exactly the right way. And the same thing can happen with something like the vertical diet, which tries to give you nice variety of foods to eat, but because there's no real restriction, the only restriction is how much calories you consume when you're trying to lose body fat.

And in the case of Stan's diet, what a lot of people did with like Monster Mash is they would have 80, 20 ground beef with rice. And good luck trying to lose weight on that. That's for your 16 year old boy that you're trying to put some muscle mass on. You get him that and maybe throw a little butter in there. But most people are gonna gain body fat from eating that way. But Stan, even in his book, and he talks about it when he does his seminars,

maybe around 30% of your calories maybe are gonna come from fat. And if you're gonna bodybuild and you're gonna step on a stage or something like that, it's gonna be even less. So for myself, have I been wrong? I've been just as wrong as anybody else in the fitness industry.

But most people are not willing to admit that they're wrong. So was I wrong with some of the information I shared? Yes, I was wrong and I'm gonna continue to work on getting better and I'm gonna continue to work on learning more. I don't recall ever really making a statement saying like sugar's bad or carbs are bad. However, I may have influenced you or led you to believe that

by sharing some of the information that I shared. I want to further say it's easier sometimes just to say shit's bad. It's just easier, right? It's just simpler. Ice cream is bad. Do I believe that? Yes, I do. So, I was like, what if you count your calories? Okay. Fair enough. You're right.

If you, if you, if you track it and you don't over consume it, then it's fair game. I agree. But it's easier for me just to tell you, dude, there's really not a great place for ice cream in your diet. I have a friend that had been helping recently and he had a little breakdown the other day and he ended up cruising through some fast food. And, you know, he's like, hey, you know, I effed up, I had to tell somebody. I'm like, hey, that's awesome. You know, and I didn't need to say anything else. I just was like, hey, I'm glad you told me. It's okay. Well, let's, let's try to focus on not having the rest of the night, uh, turn into a binge and let's have you start to head in a more, more positive direction.

You know, what else are you eating for today? Um, how do we get ourselves, uh, you know, back on the right track, but these things, they're going to happen, but my friend didn't need a speech about fast food being bad. Fast food is bad. And I know some people will say, well, what about going to Pan Express and getting steamed chicken and broth? I know. I know there's certain things you can do at some of these places to manipulate the food that they have. But it's again, it's easier. Like let's just not go, just don't go to fast food. Can you eat some, you know, in and out burger, you know, get it without the bun or something like that here and there when you're in a pinch and you're trying to just get

your protein and fat and you want something delicious? Yeah, of course you can. But for the most part, donuts, cookies, ice cream, pizza, things that contain large amounts of fats and large amounts of carbohydrates, it's just easier to stay away from them. And lastly, I'll say, just stay away from anything that is going to be a trigger. Stay away from anything that's going to be a trigger.

So even if you were to eat something that is on your plan, but it's a trigger, then don't do it. Years ago, I was making these giant fruit bowls towards the end of the day when I was doing more meat and fruit. I don't know if we shot some videos of that, but we probably did. I would mix yogurt and this is the whey protein vanilla and I'd stir it up and

then I would throw a bunch of fruit in there and then I'd throw a bunch of honey in there and it just ended up being like, you know, every time I'd make it, it would like get a little bigger, get a little bigger. Cause I'd be so excited to eat it. And it was a little too much of a trigger for me to just overindulge. What's wrong with yogurt that has zero fat in it? What's wrong with protein that has zero fat in it? What's wrong with berries that have zero fat in it?

What's wrong with honey that has zero fat in it? Nothing. But when does it turn bad? Turns bad when it's a trigger to overeat. And I just think that at that point right there alone is a powerful statement. And no matter what diet you're utilizing, ketones or extra energy, extra calories, because you're going to go do a workout or something, we need a lot less than what you may think. If it's a professional bodybuilder, does a professional bodybuilder need four, five,

six hundred grams of carbs? They're pretty big, right? Like so, you know So maybe they do. But for you to go do your workout where you're going to do three sets of three of bench press, you're going to do a little bit of accessory. How many carbs does that need? A hundred, fifty carbs. It probably just doesn't need that much.

You probably don't need to eat like you're a sumo wrestler. So these are all probably just doesn't need that. Like you probably don't need to eat like you're a sumo wrestler. So these are all things kind of think about, and maybe in some cases you do need it. So it's hard to sometimes judge, but we can run off a lot less food than, than what we think. So yeah, Ryan, if you can read off some comments from the last video, let's get rolling on those. Sir Greta says I have a poor relationship with sugar and carbs not good with moderation. Fatty meats and veggies get me where I need to go. That's spectacular you know and if that's something you're in recognition of that's great. However it might be it might

be a decent idea just to explore some testing. Kind of the, let's just call it like the Dorito experiment. Get a bag of Doritos, open it up, pour it out into a big bowl and have it if you like Doritos. You can pick anything else that you like. It could be some sort of chips or whatever. Pour it out in a big bowl and just have it like you know in your center island or somewhere convenient in your kitchen that you can get to it and just work on avoiding it. You know work I mean look we know everything's trainable right?

So you're mentioning you have this kind of bad relationship. People say bad relationship with food. Well, of course you have a bad relationship with pizza. Of course you have a bad relationship with ice cream. Everybody's had a tough time with that bitch. It's a crazy bitch ice cream, right? And it's hard to get along nicely with it. It's hard to not want to overdo it when it comes to some of these foods.

However, how cool would it be if you gained control over some of those things? I think intermittent fasting for myself is something that has, which I still utilize, by the way. And that's something I need to point out is that I'm still gonna utilize all these diets. They're not going anywhere. that I'm still going to utilize all these diets. Like they're not going anywhere.

I'm just, I'm talking about it because I think people are shocked when they hear like, oh man, he's starting to eat like sugar and starting to eat carbs. And he really cut down on the fats and stuff because it is quite different than what I was doing previously, right? And you know, you're going gonna sensationalize it a little bit for the internet, but I'm gonna utilize many different strategies. And so for this guy that mentioned he does great with,

he does well with the protein and fats and some vegetables, that's great to know, but are you still making progress is really critical. And you said that you do better with that. I want you to question that. Do better than what? Like, are you still fat right now? Like, if you're still fat right now and you're not really making that much progress,

like in the last year, how much weight have you lost? Just because you haven't lost weight in the last year, how much weight have you lost? Just because you haven't lost weight in last year or so doesn't necessarily mean that your strategy is poor, but for some reason you are having a hard time in following your strategy. You know what I'm saying here? So if you weigh 300 pounds and you've been on a diet for a little bit, used to weigh 330, well, you're still fat, right? You still have a lot of body fat to work on. And if you now have been stuck at that 300 pound mark for a while, again, it doesn't mean your diet's a failure. It means that for whatever reason, you're having a hard time sticking to your diet,

It means that for whatever reason, you're having a hard time sticking to your diet, which means you need to abandon your diet or make some small changes to your diet because it ain't working. The scale is the way that you measure these things. Calorie counting cunts will tell you other things. I do think that counting calories can be effective for people, so don't take that the wrong way. I just think it's a stupid thing to do. I just think you just weigh yourself. I think it's this way to me it cuts down on everything. Your weight on the scale when you're in a weight loss phase should be going downward. And I know some people are like, oh well sometimes we're training a

little harder and you got muscle mass. It's like, come on dude. Seriously? Like no. That ain't the way it works. If you're 30-40 pounds overweight, you should be able to lose weight fairly fast, a couple pounds a week for many weeks. And then once you're somebody that has already lost substantial amounts of weight, like if you already lost 50 pounds and you've been in stall city now, you've been stuck, that's a different story.

That is a little bit different story, but still you still need to find a different strategy because why have you been stuck at the same weight for six months? It doesn't make it's whatever you're doing. It's not working, right? If you were trying to get stronger, you kept going to the gym and you just kept squatting 315 squatting 315 squatting 315 for one rep max. And let's say you hired a coach right now. Your ass is on the line a little bit more because you got finances involved. Hired a coach costs 200 bucks a month, right?

Your gym memberships, X, Y, Z, and so on, right? You spend a lot of money and you're taking a lot of time to try to do all this stuff and all you're squatting is 315 over and over again. 315's a nice squat, but you didn't want to end there. You were hoping that you were going to squat 405, especially after hiring a coach. And you just still squat in the same old weight.

Like you just wouldn't do it, right? You wouldn't continue down that path. You would say, well, shit, I need a different strategy. I either have to communicate with my coach differently or tell them like, hey, you know what, what we're doing, I'm doing these Bulgarian split squats, I'm doing all these movements that you told me to do. They're not yielding the results I'm looking for.

And then you would try something different. And then next thing you know, there's 325 and 335 and so on. That's how you break through a plateau. People ask about plateaus all the time. You wanna break through a plateau? Do something different. I first started hearing about Troscriptions

from Thomas DeLauer. And Thomas is somebody that's an animal with working out. You got a chance to work out with him. I worked out with him. And he's kind of always on the front lines of like, finding out about these new companies that have cool things. But I didn't really realize that Troscriptions was the first company to put out Methylene Blue.

Now look at Methylene Blue, it's so popular. It's everywhere. It's one of those things. If you guys listen to this podcast, you know, I'm very iffy with the supplements that I take. Because there's a lot of shady stuff out there. You gotta be careful. The great thing about Trescriptions is that when people want to get Methylene Blue, usually they'll go on Amazon, they're going on these other sites. It's not third-party testing. It's not dosed. A lot of people end up with toxicity from the blue that they get because there's no testing of it. Trustscriptions, they have third-party testing for their products. It's dosed so you know easily what exact dose of methylene blue you're getting in each troche. So you're not making some type of mistake. There's not going to be anything in it. It's safe.

You can have it dissolve and you can turn your whole up a mistake, there's not gonna be anything in it. It's safe. You can have it dissolve and you can turn your whole world blue if you want, or you can just swallow it. They have two different types of methylene blue. They have one that is, I believe, dosed at 16 milligrams, and they have another one that's dosed at 50 milligrams. So make sure you check the milligrams.

I don't recommend anybody start at 50 milligrams, but the 16, I feel, is very safe. You can also score the trochees and you can break them up into smaller bits. Yeah, but the 16 I feel is very safe. You can also score the chokes and you can break them up into smaller bits. And in addition to that, on top of the Methylene Blue, they have a lot of other great products as well. They got stuff for sleep, they got stuff for calming down, all kinds of things.

I gotta say, I use it about two or three times a week. I use it before jujitsu and the cool thing that I've noticed, and I've paid attention to this over the past few months, is that after sessions, I don't feel as tired. So it's almost like I've become more efficient with my, with just the way I use my body in these hard sessions of grappling,

and it's like, cool, that means that, I mean, I could go for longer if I wanted to, and my recovery's better affected. It's pretty great. I know Dr. Scott Schur, we had him on the podcast and he talked quite a bit about how he recommends methylene blue to a lot of the athletes that he works with. And they're seeing some profound impacts.

And one of the things I've heard about it is that it can enhance red light. So those of you doing red light therapy are those of you that have some opportunities to get out into some good sunlight, it might be a good idea to try some Methylene Blue before you go out on your walk or run outside or whatever activity it is that you're gonna do outside.

And this stuff is great, but please, like first off, they have that stuff for staying calm, they have stuff for sleep, but remember, this stuff isn't a substitution for sleep. This isn't a substitution for taking care of your nutrition. This is supposed to be an add-on to all the things that we already should be doing, and it's gonna make things so much better

if you're doing everything else too. And I think this is just a little different too than just adding some magnesium to your diet. I think this is a little different than, you know, treat these things appropriately. Make sure you do some of your own research, but. Oh, if you're taking medications. It takes SRIs, you better talk to your doctor first.

Don't be popping these things. And if you're taking any medications at all, it'd be good to double, triple, quadruple check and make sure that you're safe. Troscriptions has a lot of great things that you need, so go and check out their website when you have the opportunity. Strength is never weakness, weakness never strength.

Catch you guys later. All right, Shelby McLaren says, I just don't see the need for all the sugar. No doubt it works for crazy energy, but it really ramps up appetite for me. I think some fruits and veggies and starchy carbs and lean meats is the way to go. Practically a bodybuilding diet,

maybe a low protein if you have a lot of fat to lose. Again, you people are awesome. Like, you know, when you start to look at a YouTube video that you put out and it has 600 comments, you go, oh shit, right? Not all the comments are negative. Like you guys are smart. The person that mentioned that they are eating the protein and fats and vegetables, that's awesome. Like if that's truly, sincerely helping you, then that's a great observation. Like if that's truly sincerely helping you, then that's a great observation. This girl Shelby, you know, mentioning that, yeah, she doesn't see the need for the extra sugar and stuff.

And again, it's about your progress. So if you tried some of the sugars or you don't even want to try some of the sugars because what you're doing is working well, then there's no reason to really try it. And I agree, I totally agree with what you're saying because like if I'm to wake up and just have like, let's say, say two tablespoons of honey, right? 38 grams of sugar down the hatch or something like that,

or 34 grams of sugar or something like that down the hatch. It's like, that's significant. That's a lot, right? But 34 grams of carbohydrates coming from, you know, eating fruit is gonna have more volume to it, right? And that's why Cole will often say like, hey, maybe go two, three days, five days, mainly just eating just fruit.

Because the fruit has the volume, but it doesn't have like crazy amounts of calories associated with it. So if you start dumping sugar on stuff, you start trying to have a party and you start trying to eat gummy worms and Sour Patch Kids and Twizzlers or Red Vines and you're trying to eat all these things that are whatever fat-free candies that you find, it might be a mistake. It also might

be a trigger. So pay attention to that. Cereal and stuff like that, I think on this particular plan, it can be utilized. You can have some cereal, especially before or after a workout, but you can't have some cereal at the same time because if you're a person that can't control how much cereal you're going to eat, then it's probably not a great idea. And then also too, better is better, right? We know that these foods have dyes in them and all this other stuff and they're in these plastic bags and so right So we already know we already know what we know and what I want to share with you guys I think is important thing

When you already know what you know, you have to be careful that the influence of what someone's sharing with you That it doesn't erase what you already intuitively and what you already understand. So Shelby, great job. I think that sounds amazing. Bodybuilding diet, who is a bodybuilding diet worked for? It has worked for everybody. And a bodybuilding diet usually cuts back on the fats, especially as somebody gets closer to a contest. And they have a decent amount of carbohydrates until the contest gets closer. A lot of times they'll rip the carbohydrates out too

for water manipulation. And they might bring some back in again for hydration and dehydration and for manipulation so they can get like a crazy pump and get the veins going and everything like that. Bodybuilding diet, you know, it really is, it worked for me. That's how I got on stage and did my thing. The thing that's interesting about that is that, and we talked with Ensima, I interviewed him on my podcast, even though Ensima's a cohost of my podcast. In interviewing Ensima,

and he talked about doing an hour of cardio every day. That part actually shocked me, because there's some people that use cardio for bodybuilding and other people don't really use much of it. And I don't think Stan Efferty was a huge cardio guy. And yeah, that surprised me a bit, that his team was using quite a bit of cardio,

but you know how much cardio I was doing every day? 90 minutes. I had to do 90 minutes of that shit, and I wasn't able to even get it every day. I was supposed to do 90 minutes, six days a week, and I think I did 90 minutes, six days a week for a couple weeks, six days a week for, for a couple of weeks, but it was, it was hard for me.

I wasn't able to nail it down every single time. So even bodybuilders, they might be off with some of what they're doing because I don't think you should need that much extra activity. But I don't know at the time, you know, when I was, well, when I was bodybuilding, I was still walking a lot. But it just seems wrong.

Like it doesn't seem like you should need that much cardio, but I guess when you're bodybuilding, it's very special circumstances and you're only trying to look a certain way just on a particular day. And you'll never look that way again. Three days earlier and three days after you don't look the same as you do on stage for the X amount of minutes that you're up there.

Stargazer Bird says the hard bit is getting protein with low fat. I would recommend Asian dishes. Chinese and Japanese hot pots are very tasty in low fat. You get protein in prawns, scallops, and small strips of lean meats. Pork can be low-fat, minced lean pork made into meatballs and ramen bowls. Delicious. If you want some meal ideas, visit the Volume Eating Vegan channels. They have good recipes and you can always sub out lean animal proteins for the beans and tofu. Bodybuilder diets suck.

Yeah. It's one of the reasons why people don't really do them. A bodybuilding diet can be really challenging. Thank you for that information on a hot pot though. I don't even really know if I know what that is. I do know again, like Panda Express, they have like steamed chicken and it's real flat and it's actually pretty tasty, but it probably also like has a bunch of crap in it

just because it's from Panda Express. You know, some of these, what you're gonna always have to watch out for, you're gonna have to watch out for perpetrators that you don't think, that you think would be innocent. You know, like I was looking at some teriyaki sauce the other day and teriyaki sauce has fat in it. It doesn't always have that much fat in it,

but you're like, oh man, like, why can't it just be straight up like sugar and salt? You know, so you're gonna have to just pay attention to some of those things. Like if something just, you know, bumps up your meal by three grams of fat or five grams of fat, it's really not a huge deal, right? But if something bumps your grams of fat up by 10,

then maybe that's where you have a little bit more concern. You guys are sharing some great information with us. I think food volume is something that's huge and making almost like a soup or a stew sounds like it would go a long way you know if you had some really lean meat in a pot and you had some carrots and some onions and some celery and a bunch of other yummy stuff it kind of sounds like meals like that would not only be tasty, but because they're hot, there is an association with the like hot soups and stuff like that having better

satiety ratings than some other ones. I want to also mention quickly that Ted Naaman has put out a new book. I think it's like Satiety Per Calorie, I think it may be what it's called. I forget the name of it, but Ted Naaman, you know, he's been talking about protein leveraging for a really long time and he shares out some really great messages. And what he says is that the more that you kind of ramp that protein up and the more that the fat of ramp that protein up and the more that the fat is absent, he's like, so you just get like, you just get hungry. You get very, very hungry. So you know, can you curtail some of this and like pound down a big giant thing of like

arugula, you know, and, uh, and put some, you know, balsamic vinegar on it. Yeah, you can definitely do all those things, but you're still gonna be hungry because it's like there's no fat in there. There's not hardly any calories in there. So again, keep in mind, when we're talking about like reducing fat, we're not just talking about putting fat

into the basement forever. It's just you're doing it for some periods of time to just kind of see how your body reacts and see what just just like fasting you know no one has a problem with fasting for 48 hours or 24 hours or 72 hours. It's not that no one has a problem with it can be challenging and difficult but you know what I mean like like a lot of people are open to it nowadays but when you say hey have like you know 10 grams of fat a day people are like what about my hormones they like flip out right and you're saying well hey hold on a second I, have like 10 grams of fat a day, people are like, what about our hormones? They like flip out, right? And you're saying, well, hey, hold on a second.

I'm saying have 10 grams of fat, but also have some sugar so you have some energy throughout the day. And again, I'll have to say it again, is not just talking about straight sugar, talking about getting it from fruit. And I know fruit has fructose in it. Some people lose their mind about fructose and so on.

But no one's really eaten this way in the absence of fat. And I know that some people think that people have, people like, what about the food pyramid? That's kind of, and it's like, no. People are having like full fat this, full fat that. I know that people talk about butter being healthy and whole milk being healthy and The problem is is those things may have been healthy

But we are so unhealthy. We are way too fat Look around look to your left look to your right Look straight ahead and even look into the mirror, and you're gonna see fat people everywhere. And when I say fat people, I'm only talking about someone being like about 40 pounds overweight, because I think you're in that category

when you're 40 pounds overweight. I'm sorry to break it to you, but you're in that category, and you need to figure out, like you're in that category of, if you don't start to think about some changes and you don't start to head in the right direction, that 40 pounds is going to turn into 60 pounds. Where it's really problematic is when people start to lose some muscle mass and sarcopenia starts to kind of kick in. Or if you get hurt, you're out and you're, you know, you just want to play pickleball with your friends

and you twist your ankle. All right, well now you're on the shelf. You know, now you can't go to work, like you can't do this, you can't do that. And you gain like eight pounds, you never lose it. And that happens in November. And then it's Thanksgiving, you gain a couple pounds, Christmas happens, right? And then now, all. You gain a couple pounds. Christmas happens, right?

And then now all of a sudden, by the end of the year, in that one year, you put on 20 extra pounds. So you were like 40 pounds overweight and you're like, oh, I'll get to it on Monday. I'll get to it on Monday. I'll stop drinking and you just never get to it, right? And I'm saying, man, you gotta get to it. You gotta really start to work on dropping something never get to it right and I'm saying man you got it you got to get to it you got

a you got to really start to work on dropping dropping some LB's so yeah there's the diet Ryan brought it up it's a what satiety per calorie yep satiety per calorie Ted Naaman yeah he's the man look that book up man he's got great information okay shine bowl says it's nice to hear other arguments, but let's not forget there is no such thing as an essential carbohydrate. Yeah, that's kind of interesting. And I like the way you worded that. You know, I don't know who made up this essential stuff. You know, there's essential amino acids, there's essential. I think that they'll find things are more essential

and less essential, but I would just kind of say to some extent, like, come on. I think that yes, you can get along without carbohydrates. And I think that saying that there's, I think that saying to people that it's not essential that you eat carbohydrates is really, is quite valuable. It's not essential. It's not essential that you don't need to eat something

out of a box just to get some carbohydrates for the day. I think it has some utility. And it's good to have that knowledge base. Like, yo, you're not gonna die if you don't have carbohydrates. Whereas, I think with some of the other nutrients, you could run into some problems if you don't have them. So yeah, it's kind of true,

but we also have to keep in mind, there's like weird stuff. Like I think your body can get along okay with like seven or 13 grams of protein a day. So obviously you're gonna lose muscle mass eating that amount. But again, no one has a problem with a 24 hour fast where you didn't eat any protein at all, right?

We had a panda man on the show, Kyle Newell, and Kyle talked about how he cut his protein. It's like less than half of what he was eating before. It might even be less than that. The guy eats one, two, he eats about six meals a week and he's enhanced. He talks about, he's on TRT. So, you know, there's,

he's gonna have different results, right? Than somebody that is natural, but he's 220 and has six meals a week. That's pretty substantial. If he wasn't on TRT, he would probably be 180, 190, which is not a small guy either. Still pretty good size and he doesn't eat near the amount of protein. So sometimes when we say something's essential and non-essential, it's like I don't know who came up with these numbers, but like a lot of these numbers are stupid anyway.

You know, the recommended daily allowance of this and that is dumb, it's stupid. It doesn't really mean much of anything. I don't think, I don't really believe in a lot of that stuff. Lastly, I'll just say, glucose is so important to the body that the body continually makes glucose. And the body is so smart that it makes glucose

to the tune of if you're a low carb person and you bent over it was like a no carb person for a long time it's likely that your glucose is higher than someone who is chronically hammering some carbohydrates it's super interesting It's some really interesting information. Somebody may be able to debunk that a little bit. I'm not saying that that's a fact, but I've seen some numbers like that before. And I know that that can happen. So someone who's low fat, which is interesting, right? And it kind of goes to your point of, you know, carbohydrates aren't essential

because your body's going to make them. Your body's going to turn, you know, your body's going to go through some gluconeogenesis or who the hell knows what the body's doing sometimes. I don't think everybody knows all the time what the body's doing, but it's so important to your body that your body's going to figure out a way to get glucose

from somewhere that it's important. But why not just get it in your diet? It just seems like an easier route, an easier road. And the way that you would do that is you would just eat like easier road. And the way that you would do that is you would just eat like, you know, 30 to 60, maybe 70 grams of carbohydrates a day. And you would just circumvent that from your body kind of scavenging, perhaps the protein. But yeah, I don't really like looking at the science that much that way, because it's not something that I'm I'm not a material expert when it comes to the when it comes to really diving in and looking at the the study of the study of the study of the thing I just know a little bit more the outer fringe parts of it. Okay, Graham Crawford he says changes like the wind this fella if y'all work out as much as this fella You could basically eat whatever the F you want. He's basically a professional athlete. It's not the diet

Yeah, hey, I'll take that as a compliment professional athlete I Think what this guy's alluding to is the fact that many diets work Many of the nutritional interventions that I've used, I mean someone could say, hey you know you look great four years ago or you look great six years ago and it's because I've worked on being in good shape and it's because I'm on a diet. So I've said this many times before whether I've been meat based or carnivore or keto, I've said this many times before, whether I've been meat-based or carnivore or keto,

I've talked about this many times. I've agreed with Stan Efforting when he's been on the show saying compliance is the science. It's not the diet. It's not like the diet. It's a diet, right? Right? You don't get to die it down and then never die it again. That's not the rules. That's not the way that it works. Years ago, I remember telling my brother-in-law and I think he found this to, he kind of left him a little distraught.

And he was talking about getting down to a certain weight. He's like, I just want to get down to that certain weight. And he was already doing great. He lost like 50 pounds or 40 pounds. And yeah, he was just, he was, he was doing, doing well. And I was proud of him, happy for him. He was talking about getting down to a certain weight. And I think that he felt like he's going to get down

to that weight and then that would be it. And I was like, well, you're going to be on a diet forever. So when you get to that point, when you get to weigh 210 pounds or 220 pounds, you now just get to start maybe a slightly different diet. Kind of reminds me of starting a business. I remember years ago Bradley Martin opened up Zoo Culture. He was so excited he got the permits he got everything going and finally he's like oh man we open tomorrow. He called me he was pumped and I said hey you know don't forget that tomorrow is just the start

of everything. So dieting is the same way. When you get to that, when I get to 200 pounds, it's just the start of me weighing 200 pounds. Now I have to figure out how to manage that 200 pounds. And that's why people will take it back a lot of times and they'll say, well, I got down at 200, but it was like a pain in the ass to try to maintain. So I'm just going to kind of cruise here at 210.

And that's smart. And that's a great, that's a great way to look at it. I think a lot of you guys are commenting or at least the ones that Ryan's picking out a lot of the information that you guys are sharing in the comment section is great. And again, keep those comments coming because it's actually, it's really helpful to have some banter and have some conversation back and forth. Just trying not to be dicks to each other is the only thing I ask.

Wonder Slee Parish says, I used to be keto and carnivore. However, my sleep began to suffer. My hormones felt like they dipped a little and felt very weak in the gym. Now I eat meat based with low FODMAP, easily digestible carbs and feel amazing. As long as we're careful with our choices,

carbs don't have to be the bad guy. Carbs, just like anything else, can be misused and abused. This is one of my many problems with our eating habits as a society. Great video, Mark. Yeah, exceptional. Really, really well said. And I know recently I interviewed Cole Robinson

and I also followed it up with interviewing Stan Efferding who has more of a down the middle approach, I would call it. But just because I interview somebody or even just because I'm trying a certain diet doesn't mean I'm no longer a proponent of other methods or techniques. I will always be a fan of the ketogenic diet. It has a lot of utility. I think it was Peter Itea who talked about the different R's. There was like

different ways of restricting and he talked about you either are like restricting a macronutrient in the case of like keto or low carb, you're kind of almost eliminating a macronutrient, right? In the case of low fat, same thing. You're eliminating or restricting a macronutrient. In that case, it's fat, right? eliminating or restricting a macronutrient, in that case it's fat, right?

And then another restriction that you could utilize is time, time-restricted feeding. Oh, I only eat dirt. Even if it wasn't necessarily restricted time, Even if it wasn't necessarily restricted time, but if it was just like, I eat at 12 and 5 every day, I eat at noon and 5 PM every day, you'd get great results with that, most likely, unless you just ate like a lunatic at those two times. But if you could follow through with that, you now have a regimen, you have a schedule. But yeah, time-restricted feeding is another technique that can be great. There are so many ways to try to figure out how to diet. I mean, you could tell me, man, I'm

ferociously hungry. I do not know what's wrong with me. It's crazy. I could say, okay, well, if you can do what I'm about to mention, then you're going to get great results. It might be a little tedious or it might be a little hard to figure out how to manage this. But here's what I need you to do. Every single time you're hungry, you need to eat and here's what you're going to eat. You're going to eat five hard boiled eggs,

just the egg whites and eat an apple. Every single time you're hungry. So if you're hungry three times a day or if you're hungry five times a day, you're gonna eat three or four or five, you know, hard boiled eggs, only the egg whites, the egg yolks are easy to throw out plus they're gross. They're always like kind of overcooked and they're hard to eat and You're gonna eat an apple and get a big get the biggest apple you can find get some gigantic fucking apple If you were to do that

You would be able to lose weight I mean that is a that's an actual diet strategy that people have talked about people talk about the Apple diet Where before every meal you just eat an apple. It's a great idea. Why would you eat an apple before you're gonna eat? So you don't eat so much. Kind of like the double dinner, kind of like protein leveraging

that I've talked about many times, where before you eat, eat some straight protein. Another strategy that you could use, and shrimp is amazing for this. By the way, shrimp cocktail is like most underrated food of all time. If you don't like shrimp, you can just get, you know, you can do chicken,

but you can also do like canned chicken breast is a great one. But if you were to come home from work at say 5 p.m. 6 p.m. And you're ferociously hungry Rather than raiding the pantry eat that thing of protein Whatever the protein is not a protein shake. It's not gonna work quite the same But you could use it if you really needed to again your options are like egg whites shrimp cocktail needed to. Again, your options are like egg whites, shrimp cocktail, which shrimp cocktail is available at like so many stores. Like it's already like pre-made for you a lot of times, or you just get some cocktail sauce and buy some cooked shrimp. Boom. And you can hammer

that. Hammer that food, take a shower, get yourself washed up because you probably need to be worshiped anyway, because you probably worked and worked out or whatever it was. And then have your meal. If you did that, you know, if you did something like that every day, you're, you're already consuming a good amount of protein. It had a little bit of time to digest your body's getting some good signals of like, okay, you just ate a half pound of shrimp. Like that's pretty good amount. How much more room do we have for more food? So the amount of strategies you can utilize are endless. My wife and I, two years ago,

did the bottle of wine a day diet. And that was really just for fun. It was something that we saw was written about in like Vanity Fair or some of these, one of these magazines, it was actually from like the 50s I think is the diet. And anyway, my wife and I messed around with that diet. It was fun. And again, when you have something in your diet,

I've mentioned this before, but when you have something that can really change your mood or change your mind a little bit and you're having fun, it makes the whole diet process so much easier. So I'm not promoting alcohol, but if midday you just had a glass of wine, maybe even a shot of something, obviously I'm not going to promote driving and all this shit too, right? But like, if you had something at a particular time of day, that just kind of changed your mood a little bit, it's so much easier to eat on point. Cause think about it, you know,

people talk about like stress management, right? It's really like, it's stress, I guess, but it's frustration, right? It's just like frustration, boredom, and then thinking that you deserve a reward, well, maybe that alcohol feels like you nailed down the reward. Like some of the pleasure sensors,

some of the reward centers in your brain, pow, they just got hit, right? And so it's like, do I now need to eat like a chocolate cake? Or can I just, the alcohol might be enjoyable. You have a glass of wine or two, just don't go to three, four and five. You should be good to go. Stuff like that works.

When my wife and I did the bottle of wine a day with the hard boiled eggs, and I think you just have like a reasonable dinner, it actually worked. So newsflash dieting works because there's some, you know, and the other restriction I was going on and on about restrictions, the other one is a calorie restriction and that's kind of the, the calorie restriction is the, and a macro restriction, right? You you gotta, I think I mentioned that one already,

but you have the overarching theme of all of them is some sort of calorie deficit. And I know there's Bart K and there's a couple people that promote like, hey, don't worry about calories. And I'd be the first person to tell you to not worry about calories. Like just weigh yourself and track your progress and look in the mirror and take some photos and maybe take some videos. Um, because you, you don't,

you don't need to, like, I don't, I don't think that you need to do that. You know, I, I've lost 120, 125 pounds. It's going to ultimately be 130 pounds by the time I get to the end of this road. And the only, I never have tracked calories. I was gonna say the only time I tracked calories was when I did a bodybuilding show, but I didn't. Because of my coach, Hany Rambad, he decided to use a different strategy.

He just gave me a meal plan, which is basically the same thing as counting calories. But a meal plan gives you the meals and then each meal has preset amount of calories, but I never saw those. I never knew what they were. I think at one point I did add them up just to kind of see and I was at like 25 or 2,700 calories and I think I basically just did that the whole time because it was like a seven weeks or something like that. So anyway, yeah, meal plan is can be, I mean, you can do that for yourself. You know, you could do that for yourself. My wife every morning has

yogurt that has no fat in it with a scoop of protein powder in it. So we're talking about that has no fat in it with a scoop of protein powder in it. So we're talking about around 40 to 50 grams of protein and then she just dumps a bunch of fruit in there. Oh she adds she has like some sort of little granola thing that she likes. She throws a little bit of that in there and she eats it and she's been getting shredded. She's got abs. She looks amazing. She's 49, man, she's kicking ass. But like if you were to, if you were just to simply write out

what you were gonna eat and you know, so she does that every morning and then midday, she might, you know, snack on some sort of lean protein source again, trying to think of like what she might, you know, snack on some sort of lean protein source again Trying to think of like what she might eat in that time. She might have a little bit of I don't know she'd been cooking up like all kinds of weird shit lately, but What was she make the other day? She made these like onions and these onions have Parmesan on them and stuff. They're pretty low calories. She might munch on some of those things

Then she'll have like a real meal. So she kind of skates through the day with hardly any like real hardcore meals, nothing like crazy substantial. And then in the evening around 5pm or something like that, she will have some sort of main protein source, which is almost always chicken. She'll eat some sort of chickeny thing. She makes like casseroles and she makes stuff that's amazing. She makes stuff that's really incredible, but it's still, it's not necessarily super low fat, but it's definitely way lower fat than someone like on a keto diet.

Her meal might have 20 grams of fat or something like that, or at the, on the high end. And that's pretty much what she does for the day. And then she, she'll usually have like after that, she'll have a tea or she'll make like a, or she'll have a coffee. Cause we just have decaf in the house So she does stuff like that to just try to blunt the hunger

She might eat like an extra little snacky thing or two that she might make She made a made a bunch of stuff recently out of like dates Takes like dates protein powder peanut butter chocolate and makes these little peanut butter chocolate bombs again. They're innocent They don't have a lot of calories. They don't have innocent, they don't have a lot of calories, they don't have sugar, and they don't have like, you know, there's not a crazy amount of things to it. But it's just like, I don't know, 20 or 30 calories per. She might eat like two or three of those.

And that's her day. But if you were to like write out a diet like that and just follow it for yourself, in accordance to how much food you think that you need, then you don't really have to track or count the calories if you were to utilize a strategy like that and you weigh yourself every couple days or every day and you see that you're on a trajectory to lose weight.

So writing out a meal plan is just another great option and you could eat three times a day, four times a day, five times a day, six times a day. And you could eat three times a day, four times a day, five times a day, six times a day. You could eat as many times a day as you want. You don't have to fast to get results. But what's awesome is you can fast to get results. So you can also, you could just eat in the morning. What I recommend for people that have kind of more

like a nine to five is I usually tell people, hey, fast, fast the whole time you're at work, but bring some food with you in case you get incredibly hungry on that day. Bring a bunch of fruit, maybe bring some yogurt, maybe bring some cheese sticks and hammer that down whatever time is appropriate. I'd rather have you eat later in the day.

If you could have that food at like three and you normally get home at like six, that would match up like perfectly. Because I think what happens to people is they get home from work, they haven't eaten anything since their 1130 or 1230 lunch and now it's 630, seven o'clock, and now they're ravenously hungry.

They went through the pantry, they ate a bunch of like Ritz crackers or some bullshit like that. And, and then on top of that, they, they're eating that while they're cooking or while their wife maybe prepared something and they're just getting in a lot of calories that you just don't need. And so it's nice to have a strategy. It's nice to have a schedule. It's nice to have some sort of theme that you can stick to.

And how do you find a diet that you can be compliant with? The best way to find a diet you can be compliant with is to try as many fucking diets as you possibly can. Why not? Why not try a bunch of them? Why not try one for a couple of weeks and then it works pretty good. And you're like, oh man, I lost some weight.

This is kind of cool. And then the weight loss stops and then you're like, oh, you know, I heard a thing about this other diet. Maybe I should try. Let me give that one a try. You give that one a try. Works for maybe, maybe a couple of months. It works. And then you're stuck again. And then maybe you go back to the first diet that you did because it worked pretty good at the time. Maybe it's going to work for you again, to the first diet that you did, because it worked pretty good at the time, maybe it's gonna work for you again, or maybe you switch to another one.

There's no reason why we can't be on multiple diets. You just don't wanna be on multiple diets at the same time. But you sometimes can utilize the strategies of multiple diets within a diet. So you could be following some of the stuff that, you could be following a carnivore diet, you could utilize intermittent fasting, you could be doing a keto diet,

use intermittent fasting, you could be doing a bodybuilding style diet and utilize intermittent fasting. There's stuff that you can utilize and you also can say, okay, during the week, I'm not gonna eat any carbs, but on the weekends I'm gonna carb up, but I'm also gonna reduce my fat a bit.

I'm gonna use like a bodybuilding style diet on the weekend to carb up a little bit for the week. And when I do that, I'm also gonna utilize a little bit of intermittent fasting with those diets, with both diets, right? I mean, so the mixing and matching, it can be, it can be really endless. You just have to, you know, keep your mind open

and keep searching and keep trying to find the problem. Your biggest problem with you being fat might not even necessarily be yourself. It might be that you have not found the correct diet that allows you to challenge yourself appropriately day in and day out so you can do it consistently over a long period of time. That's most likely what happened.

You're not just a fat piece of shit. You're not a dumb ass. You're not a loser. You're not a fat piece of shit. You're not a dumb ass. You're not a loser. You're not a failure. You just maybe haven't found the right thing to click with you. I'm not trying to make excuses for you, but you haven't found the right thing to click with you

that you can follow consistently. Because you thought this carnivore thing was gonna be the thing for you. But then you couldn't follow through with it. Now you feel like a failure. And now you're just being a fat bastard, eating a bunch of crap that you know, like you know eating a bunch of crap isn't a good strategy,

and you know not being on any diet isn't a good strategy. You need a diet. And so maybe you start to look at, oh, I wonder, what if I just try this bodybuilding diet? Oh man, bodybuilding diet seems hard because those suckers, they eat like six times a day. They have a starch with every meal. They have meat with every meal

and they have vegetables every meal. I don't know if I could like lug all that stuff around. Sounds like I'd have to do a lot of meal prep and so on. But maybe you could say, oh, I'm gonna do a bodybuilding style diet, but I'm going to also utilize some intermittent fasting. Boom, you just landed on a chunk of gold because you might be the kind of person that likes some carbohydrates in your diet.

If you do, that might make some sense. You also have to keep in mind when I say bodybuilding style diets, it's kind of interesting because you have to remember that bodybuilders, especially high level bodybuilders, they put out a tremendous amount of energy every day. So you don't necessarily have to eat like them. You don't necessarily need the six meals a day. Some of those guys, they need that nourishment to continue to pack on some muscle mass. And for most of you out there, the thing that plagues you the most,

which yes, everyone could use more muscle mass. I want you to lift, I want you to eat more protein, I want you to do all those things. Those are huge. That does plague America as well. Americans are getting fat, they're getting sick, they're getting slow, they're getting weak and so much of that has to do with muscle. But

the thing you need to work on first is to figure out ways to manage your weight so you can lose body fat simultaneously. Yes, you're gonna have to pick up some weights, but 5 of our population right now lifts weights, so I'm not going to try to make 90 or 80 or 70 percent of the population. I'm not going to try to make that percentage of the population to work out because it will never happen. It just won't ever happen. Actually, I don't even know. It's like, maybe it's, it's like 5% of the population has like gym memberships

or something like that. I don't know, something ridiculously low. The amount of people that actually lift consistently, it might just be like 3% or 1%. It's probably like, yeah, I'm in my own world. Looking at you guys and looking at the other people on Instagram and so on, it feels like everyone lives, right? Everyone goes out for a run.

Everybody, they don't. They don't do it. So the biggest thing that plagues us is the diet. You know, what percentage of Americans have dieted? It's probably a huge percentage, right? Probably 90%, 80%. It's probably a huge percentage. But they can't find something they can follow.

You need to find something that you can follow. And as soon as you find something you can follow, then you'll start to at least make some progress. And if you want long-term weight loss results, then doing things together, lifting weights can be life-altering because it can help you keep the weight off for a much longer period of time.

It's incredible. Building out that muscle mass can make a huge difference. I will never go to a doctor ever again about my general health. All they wanna do is put you on pills. Really well said there by Dana White. Couldn't agree with her more. A lot of us are trying to get jacked and tanned.

A lot of us just wanna look good, feel good. And a lot of the symptoms that we might acquire as we get older, some of the things that we might have, high cholesterol or these various things, it's amazing to have somebody looking at your blood work as you're going through the process, as you're trying to become a better athlete, somebody that knows what they're doing,

they can look at your cholesterol, they can look at the various markers that you have, and they can kind of see where you're at, and they can help guide you through that. And there's a few aspects too, where it's like, yes, no, no shade to doctors, but a lot of times they do want to just stick you on medication.

A lot of times there is supplementation that can help with this. Merrick Health, these patient care coordinators, are going to also look at the way you're living your lifestyle, because there's a lot of things you might be doing that if you just adjust that, boom, you could be at the right levels, including working with your testosterone.

And there's so many people that I know that are looking for, they're like, hey, should I do that? They're very curious. And they think that testosterone is going to all of a sudden kind of turn them into the Hulk, but that's not really what happens. It can be something that can be really great for your health because you can just basically live your life

a little stronger, just like you were maybe in your 20s and 30s. And this is the last thing to keep in mind guys, when you get your blood work done at a hospital, they're just looking at like these minimum levels. At Merrick Health, they try to bring you up to ideal levels for everything you're working with. Whereas if you go into a hospital and you have

300 nanograms per deciliter of test, you're good bro, even though you're probably with. Whereas, if you go into a hospital and you have 300 nanograms per deciliter of test, you're good, bro, even though you're probably feeling like shit. At Merrick Health, they're going to try to figure out what type of things you can do in terms of your lifestyle, and if you're a candidate, potentially TRT. So, these are things to pay attention to to get you to your best self.

And what I love about it is a little bit of the back and forth that you get with the patient care coordinator. They're dissecting your blood work. It's not like if you just get this email back and it's just like, hey, try these five things. Somebody is actually on the phone with you going over every step and what you should do. Sometimes it's supplementation, sometimes it's TRT, and sometimes it's simply just some lifestyle habit changes. All right, guys, if you want to get your blood work checked and also get professional help from people who are going to be able to get you

towards your best levels, head to MerrickHealth.com and use code PowerProject for 10% off any panel of your choice. Tyler Cipriano says, "'Carbphobia is at an all-time high in the westernized world. I have a family or I have family in many other rural countries.

They think everyone here is crazy. All the longest lived populations in history lived off a primarily carbohydrate based, moderate to low fat, moderate to low protein diet without exception. The pendulum always swings back in anything in life, given enough time and when it does, I hope every last no carb Huckster guru gets exposed

for the charlatans that they are. Respect to Mark for having the guts to make this video. Been a fan of you and your brother since Bigger Stronger Faster back when I was a pro bodybuilder and immersed in that scene. Now as a PhD in nutrition and pro triathlete, I've learned so much more and just want you to know

you have my blessing and I wish you and your family nothing but the best. Awesome, that sounds like a pretty highly decorated individual over there. What was the name? Tyler Cipriano. Tyler Cipriano.

I gotta look this guy up. Yeah, man, you sound like you're a badass. I would agree to some degree of some of the stuff you said there. I've traveled this world a bit and there's habits in other countries that are just different than here here in the US and The capitalism that we have here in the US has allowed a lot of these

companies that Produce these junk foods to really flourish and and it's part of America like it's Some of its unfortunate,, some of it's unfortunate, but some of it's awesome, you know? Like having Oreo cookies and peanut butter cups and having all these amazing things that we have here, companies like Ben and Jerry's and having all these things, it's like,

it's a catastrophe, right, on one end. But it's also awesome. And it's just cool that we've been able to have such a delicious stuff, such delicious stuff at our fingertips for so long. But yeah, I agree with a lot of what was said there. I think other countries, the habits that are, there's things that are baked in to other societies.

A country like Norway or something like that. They just tend to, in a lot of these countries, just tend to walk more. In France, you see a lot of walking. On the other hand, in New York city, you see a lot of walking too, right? The serving sizes of stuff here in the U S is crazy. The serving size of the is is pretty nuts when you travel overseas If you're going to more Americanized areas more touristy areas. Yes, they'll give you a little bit bigger servings But I remember when we were in like Italy and a couple other spots I was like man, I feel like I need to eat after I eat and it was it was kind of that way. I felt like

I feel like I need to eat after I eat. And it was kind of that way. It felt like sometimes I needed to get more food because they just don't, they don't, it's not they're feeding you small amounts, they're feeding you appropriate amounts. But when you're an American, you're used to those larger amounts. I would also say though, like Ireland,

I haven't been to Scotland yet, but I'm going later this year, I can't wait. I'm excited for that. England, like France, none of these societies that I can think of are like low fat. None of them are eating like bodybuilders per se. None of them are eating like bodybuilders per se. Yeah, they're eating cheese, full fat cottage cheese, full fat milk.

There's a lot of societies that really survive and thrive, maybe not thrive, but they survive well off of mainly milk. But again, their overall amount of food they're consuming every day isn't high. And I agree with this gentleman, Tyler, by also stating the fact that they're not afraid of sugar. Like having sugar in some of their diet is not something they freak out about.

They don't really freak out about any of it. In France, they eat a lot of cheese, but they also eat a lot of bread. In Italy, they eat a lot of pasta, they eat a lot of bread, they'll have sausage, and they'll have meatballs. And meatballs are just, they're super fat, like fat little bombs, meatballs. And they have, and meatballs have breadcrumbs in them too.

So they're, it's like lamb, beef, and like veal or something like that, or maybe I'm, yeah. Something like that. Or pork, sorry. Yeah, lamb, lamb, beef and pork, I think is a lot of times in a meatball. Those are all like insanely fatty. That's why they're so goddamn good.

And it turns the tomato sauce, it turns it like orangey color. That orange color is fat. Like that's why it turns the color that does. Pizza, there's tons of fat in pizza. Both in France and in Italy, they eat pizza a lot. They have a lot of like, but their pizza is a little more flat bread-y.

Their pizza doesn't have maybe as much cheese. It's just stuff like that. It's like kind of these small differences. But also these people, they tend to like move around a lot more. They tend to walk more. Again, it's like kind of baked into their society. But yeah, any of the countries I've been to, even going to Iceland,

Iceland is kind of barren. So they kind of just would eat what they need to eat. A lot of these societies, they honor the amount of calories they're consuming. It's not completely thoughtless, whereas here in the US, just grabbing stuff and smashing it, it's getting that way in other countries too, but it's not without some thought. And Iceland, there was a lot of fish and there was some red meat on menus and stuff like that here and there. But again, they're just not like, they're not really hammering down like a ton of food.

So yeah, nothing's quite like the United States. Nothing's quite like stepping into an outback steakhouse or cheesecake factory or any of those kinds of things. They don't have that same loudness and environment. Like you walk into those places and it's nuts. It's like, it's pretty loud and there's like just tons of food being fired out. And they just don't do shit that way in other countries and

like I said they get a lot more activity so yeah thank you for those comments that that's was really well said. Post-fenasteride syndrome Norway says same here quit low carb carnivore dieting it absolutely sucked now I eat snake diet with fat refeeds on rest days. Super low fat, high carb, moderate protein, meat, fruit, honey, raw dairy. Insane how much better I feel, how much better this feels compared to not having carbs lol. Just got to make sure this approach that your fat sources are quality during rest days, egg yolks, quality red meat, and wild caught fish, etc. I agree with that style of diet. I mean, that sounds great. Like, you know, if we're going to be, you know, vitamin A, vitamin D, vitamin E, vitamin K,

those are all fat soluble vitamins. So this isn't like a forever diet. However, utilizing some of these strategies can help you to be less fat forever. You're gonna want to get yourself to a point where you can actually consume a little bit more fat in my opinion, or at least cycle it in here and there. The point in maybe, you know, submarineing your fats down for a day is just,

it's just to be organized and out of convenience, you know? So you could say like this day I'm gonna do this and this day I'm gonna do that. Things don't necessarily have to be separated out that way. I mean, again, you can track your macros, you can count your calories. There's a lot of ways to the top, but it's an interesting thing. I don't know why it's so much easier, but it's easier. One of the reasons why I chose low carb for

so many years is the whole process felt easier to me because I didn't need to meal prep. I didn't need to count calories. It didn't mean that I could eat regardless of calories though, but it was just really easy. And to go to a restaurant is easy. Just to order like an omelet at a restaurant is so simple. Every restaurant has meat and. Every restaurant has meat

and almost every restaurant has meat and vegetables. It's easy to order salads. It's easy to order steak and just all veggies on the side. It's like so easy to do all that. And when you're not concerned about the fat calories, that is a very simple diet because you don't have to worry about the oil and all the different shit they might use at the restaurant. And you don't have to worry about the oil and all the different shit they might use the restaurant

And you don't have to be picky and say hey don't don't cook any seed oils and like you don't have to be all weird And stuff you get to just kind of eat those foods. I'm not saying seed oils are good, but you get my point You don't have to be so nitpicky with it When you start to do like a bodybuilding style, I mean bodybuilders they don't go out to eat um rarely Maybe if they're in a really big city, they might go out to eat because sometimes really big cities cater to everyone's dietary needs. But yeah, for the most part,

those guys aren't gonna go out to eat. But yeah, cycling through, I think is ultimately probably going to make the most part, those guys aren't gonna go out to eat. But yeah, cycling through, I think, is ultimately probably going to make the most amount of sense. So for myself, as I get down to that 200 pound mark, that's when I'm gonna start to cycle through stuff. That's when I'll start to bring back a keto brick here and there.

That's when I'll start to eat whole eggs. That's when I'll start to, and it's not like my diet is not, again, my diet is not completely absent of fat and I don't think your diet should be completely absent of fat either But to do it for two or three days. I don't think ain't no thing I think all it's gonna do is assist you to lose weight Because it is a huge cut into your calories

So just picture this right picture You're able to eat like 3000 calories a day. And I tell you, hey, the next three days, you're just gonna eat zero calories. So you just, you know, you saved yourself, I don't know, 21,000 calories or whatever the number would be, right? We could do a strategy like that,

or rather than have you kind of suffer and be hungry and not feel great, even though fasting sometimes can help you to feel pretty good, what if we just had fruit in there? So Monday to Wednesday, all you're gonna eat is fruit. Come Thursday, you're gonna add in, you know, a lean source of meat with dinner, and then you're gonna make it through lean source of meat with dinner

and then you're gonna make it through the rest of the week and then Monday or Sunday or something like that will have you eat a fattier profile of foods on that day and you're gonna reduce the carbohydrates a little bit and then we'll have you start over, stuff like that. I mean, you should be able to do that for a while. And again, remember, your body's gonna be pulling fat from your own tissue.

You already have fat on your body. So it's not like you're malnourished. It's not like your body's not getting fat. It just happens to be pulling the fat from your love handles and from your ass and from wherever else it needs to pull the fats from. Burgersplace asks, what about anti-nutrients in vegetables? Are you concerned about the decrease in nutrient absorption? No, I'm not concerned about that at all. I know that it's a thing. I know that it's part of it. But when we had Ashif Khan on recently,

he talked about how plants and all these different things could fight each other. So if you're to eat, let's just say an orange and you eat a blueberry, the orange can potentially, I think it was actually a grapefruit, but a grapefruit and a blueberry can counteract each other. I think that's a lot to get into. And, uh, that's, that's too much. I think the battle is of the bulge. You know, the battle is of your fat. We're trying to get you to be less fat. Being less fat is going to help 99 or 98% of the people

be healthier. Once you're healthier and once you're leaner, that might be a chance, or if you have some symptoms of some things where you're just not feeling good, you have autoimmune, you have some symptoms of some things where you're just not feeling good. You have autoimmune you have whatever That might be time to like investigate some of those finer things but in terms of like microplastics and

Just all these different things were exposed to I think do your best to be your best with some of those things but I think the you the alligator closest to the boat is you being fat. And I'm not even saying that this person's fat. I'm just saying in general, most of the people watching that want to learn how to find a diet that allows them to control their calories and allows them to control their body weight.

Most of them are fatter than what they want to be and they're trying to lose body fat. And so that's where I kind of shift the focus to. Anti-nutrients in plants, vegetables and fruit is a thing. I would say it's a bigger thing for those people that may have symptoms that they think may be related to that. To just randomly think that you have symptoms, you know, might be a mistake. So, anyway, I think, you know, sometimes like an elimination diet can be helpful. So if you eliminate a bunch of foods and you start to feel better

and you start to notice some good changes, some changes in a positive direction, then that's a wonderful thing. And then maybe you can learn from that. And then maybe when you bring a food back in, you can take some notes and you can kind of learn from each thing that you take out. I know that spinach, you know, has a bad reputation. They talk about oxalates with spinach.

And for me, what I did with that is I just have arugula. So it's like, you just kind of switch or you move from one thing to another. Arugula is supposed to be really good for nitric oxide. Nitric oxide is supposed to be good for like heart health and stuff. And I was like, you know, I could use that at 48 years old. You know, that sounds good. And I love the taste of it. It's like peppery and stuff.

I really enjoy it a lot. And sometimes I just throw it on some of my different foods. We'll just take maybe one or two more questions. Here is Scalin, Scalin N. It says, good on you for recognizing when your body is telling you to do something different. I had no energy on keto and when I switched to low fat, it changed everything.

Yeah, that's great. And not only obviously did this guy switch to low fat, he switched to low fat and bringing in some carbohydrates. Just because this diet is low fat doesn't necessarily mean that you have to jack the carbohydrates through the roof either. I think on some days I think I have kind of overdone it. I think I've had four or 500, maybe even like 600 grams of carbohydrates on some days and it's probably just not really necessary. So, you know, pay attention to pay attention to what you're eating, how much you're eating. It's actually super easy to get

there too. I was kind of shocked at how quickly you can get there. You know, if you're like I was putting honey on like a bunch of stuff and much like a keto diet, right? A keto diet use a little mct oil here and there and boom like everything just goes nuts and uh You know, we don't always need we don't always need all that I think an interesting thing about the carbohydrates And when you start to consume a decent amount of them is the fact that it does seem to It does seem to Rev your engine a little bit, especially like, not to say just body temperature wise,

the body running a little warmer, a little hotter, it seems to be almost more like, you just want to move more. And I noticed for myself, which I'm a person that moves quite a bit anyway, but some things I wasn't compelled to do at certain times of day, like usually later in the evening,

I just like wouldn't do certain things. And now I find myself doing them. I'm like, is that the diet or is that just kind of like a mental thing? This is interesting. So yeah, usually after like 5 p.m., I'm pretty shut down, but now I'm open to go for a walk. It could also be the weather.

The weather's gotten a little nicer out here in California and sun's been out a little bit longer, so that could be a contributing factor. You know, you gotta keep in mind too, I'm in just a couple weeks into this diet, so I'm still in the honeymoon phase. And all I have to report is mainly good news, right? And as I move forward, I'll be able to report the good with the bad.

But for right now, I don't know that much bad about the diet currently. Although I will say that, you know know what happens when you are lean and you're not pulling really much more fat off your body and you know you're eating a decent amount of carbohydrate, you're eating a decent amount of protein, but if the fat nutrients and all the healthy things that might come with some of the fat nutrients aren't there. Is that going to lead to some outcomes that are just not healthy? Those are things that I'll just need to watch out for and judge myself. I should be able to pinpoint some of those things. I think maybe next week or the week after, about two weeks from now, I'm going to get some blood work done.

or the week after, about two weeks from now, I'm gonna get some blood work done. So be able to look at that and examine that. And I have a lot of blood work done previously, but I don't have a blood work done from like, exactly before I started this diet and then while I'm on the diet. But I think it will give us a good insight. the diet but I think it will give us a good good insight the a1c will be on there as well as fasting insulin fasting glucose and a bunch of other things that

we can look at we can say oh wow this is look at this shift in LDL look at this shift in HDL or whatever those things might be Should be pretty interesting to try to find out Okay, this guy paper Pucho says I found something called exercise snacking where you do one to two minute high intensity exercise before meals Really helps insulin sensitivity even better than walking 30 minutes after eating might help those of us who have issues losing weight doing this, going to try it, see if it helps with Cole Robinson sugar fasting. Yeah, something like that could be great, help you to kind of regulate the food

you're about to consume. It could help a little bit with nutrient partitioning, getting the nutrients into the right areas rather than just potentially being stored as fat or something like that. I've done stuff like that before where I've done like 30 pushups before meals and things like that.

And it's a good practice, you know. A couple sets of pushups is probably like a really great idea. A couple sets of pushups, a couple sets of squats before eating. I mean, it makes a lot of sense. Um, from a health perspective, that sounds like a very, it sounds like a pretty healthy thing to do.

Um, especially if it doesn't like cost you a lot in terms of like time and. You know, it's not, it's not giving you like undue stress and all that kind of stuff. Um, I do like the post-parengel that, you know, after's not, it's not giving you like undue stress and all that kind of stuff. Um, I do like the post-parengel, the, you know, after meal walk, I think is really nice. Um, and even with the after meal walk, I mean, you could throw in a couple squats on a bench that you walk by in the park or, or, or anything like that, just to get the heart rate elevated a little higher. It might be harder after you work out because your gut might be all distended.

You might not feel amazing, but, um, yeah, you know, I think a bunch of you guys today have presented a lot of great information. I'm not really aware of anyone that's utilized that strategy to like get, you know, leaner or get really lean. But I think it's a great experiment for you to try it. It makes a lot of sense. You know, something I've been thinking about more recently is, you know, people talk about your insulin spike. Oh, your insulin spikes, you know, your glucose spikes, but they're supposed to spike.

They're also supposed to come back down quickly. And if they don't come back down quickly and that sugar hangs out in your blood for a long time, it means that there's some insulin resistance that has happened. And what you want to try to do is you want to try to become insulin sensitive. And so what this person is pointing out by doing some of these exercises and activities right before they're about to eat is you're opening yourself up to be just a little bit more, to have a little bit more insulin sensitivity. So now, when that glucose spikes,

the appropriate amount of insulin is gonna go right along with it. And hopefully it clears, hopefully it helps clear that glucose out of there maybe just a little bit faster than what you would do without some of the exercise snacking that some people have been talking about. Thank you so much everybody for your questions. I'm Mark Smelybel.

This is the Mark Smelybel channel. We're going to continue to talk about this stuff. I'm going to continue to get leaner. I'm going to continue to get in better shape. The only way to really prove anything is to do it. And I'm not out to necessarily try to prove that this diet is right. And I'm not, I'm definitely not out to like prove that other people are wrong. I'm mainly, my main concern, the main thing I'm working on is just getting leaner. So I'm just trying to find something that will help me get in better shape, something that will help me get leaner. And so that's why I'm doing this. And I could obviously go back to just straight up bodybuilding diet.

Maybe that's what I'll doing this. And I could obviously go back to just straight up bodybuilding diet and maybe that's what I'll land on. Maybe this diet won't work quite the way that I want, but Stan Efforting was here recently, he saw me half naked and he was like, oh yeah dude, he's like, you're at like 8%, you know, 7%, 8%. And shit, that's good enough for me. I mean, maybe soon I'll get the body fat tested

because why not go get it tested? But I don't love doing all the regular influence or shit that maybe other people do. Because I feel like other people do it well and you can follow along with some of the stuff that they do. But anyway, I should probably get it tested at some point to sort of see where we're at.

And I think the last time I got to test it was like 10%. So if it's down to like seven, or if it's down to like, if it's down to like six or five, that would be really cool. I know I'm not at six or five right now, by the way. But I'm hoping that I can get myself, I hope that I can get myself under 8% and just kind of hang out there for a while. Now, I don't care that much about the percentage

as I do the look. I want to just not have any fat in the lower back, which I'm pretty sure I've gotten rid of almost all of it, but still now if I overeat or if I get like bloaty, that area will still be like kind of fat. So I'm like, you know what? Like fat for me. It's not, I recognize that it's not fat.

I recognize that I'm not fat. I'm not a lunatic. I just have, I have some chub there that I'm still trying to get rid of. And just like all of you, I just, I just want to get better. And that's what this experiment's about. That's why I'm doing it. I'm not doing it to hurt anybody. I'm not doing it to be against anybody.

I'm not doing it to be with anybody. I'm doing this for my own reasons. I made my own money, my own way. I don't need to make these videos, but at the same time, I do need to make these videos because I need to share out awesome shit with you guys. Even if sometimes maybe it's a little bit of bullshit. Strength is never weak. This weakness is never strength. Keep the comments coming. Catch you guys later. Bye.