”Recreational Starvation” | INs and OUTs of smarter FASTING for Metabolism

I’m not really sure where the idea of fasting originates. After generations of escaping starvation we are actually engaging in recreational hunger?! But in due seriousness, fasting can be a short term tool for weight loss. Really I just want to go over it because if we’re struggling during a workout, you did not WRONG.. Under what world is starvation a good thing. Furthermore, this isn’t even actual starvation. We’re doing this restrictive dieting thing ALL WRONG. 


Fasting done the right way, for whatever you need is probably a better means of enhancing your body;’s natural metabolic ebbs and flows because it dials into HUNGER. Hunger is the ultimate signal about when we should eat because, clearly, the “why” has us struggling. 


So, how do we FAST the RIGHT way?


  1. Pick between
    1. 16:8
      1. Skipping breakfast
      2. Skipping dinner
    2. Deep fasting – alternating days
      1. 40, 50 or 60 fast
  2. Never skip proteins
  3. When to eat before workout (16:8)

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What’d we say? | Podcast Transcript


What’s good with you. I’m Johann Francis CSCS. This is Ego Killer! Thanks for joining me on the show where we talk, everything you do in the gym to help you move better outside in life. All things that we do inside here that affect us on the outside, they kind of commingle. And this is oftentimes in nexus where all that stuff does commingle. A lot of the times I encourage people to leave whatever they had going on outside the gym, right? Or at least purge it. When you’re working out really hard, put it in the forefront of your mind, get in the moment, get active with it. Even if you’re out there right in the outside world, doing your workout, purge it, get rid of it and feel a little bit better. Egos. We leave those outside the gym. In fact, some of the best places I’ve gone to work out in, especially when you’re talking about with fight, gyms have been places where there ain’t no ego.


Those are the places where the best kind of work with each other, where iron truly does sharpen and forge more iron it’s. In those places, we leave the ego outside. We leave all the disturbances and distractions outside the gym, but we definitely come as we are. Meaning if something happened on the outside, we’re gonna feel it as we start to work out. I know you guys have had similar kind of circumstances. And I want you guys to know that that’s the move. That’s the play when you are, you know, when you’re on my side of the, you know, of the work here, when you’re coaching and you’re encouraging people, it’s like, I want you guys to feel like you can bring yourself, come as you are, but leave the baggage on the outside because yo, it just takes that moment for us to feel a little bit better.


Oftentimes this, the gym, this is the filter. It’s the siphon, right? Where we get to feel again when we didn’t before. All right. So I mean, sometimes lifestyle stuff happens. It could be anything out there, right? That happens. And we have to find a way to get through it inside the gym. Most of the time, one of the most influx lifestyle things that happens is our pocketbook. Sometimes unless you’re making it extraordinarily good living, right. Especially in these di times, right? If you listen to the news, a lot of the economy kind of all up in flux with inflation and all these negative things right now, the pocketbook. Hmm. Kind of, kind of looking kind of foul, I would assume. And that’s totally possible. It is something, it is a reality that a lot of us deal with. There are so many stats out there about how in this country, if most people right, and I’m guessing that’s greater than 51% of people ran up on some type of emergency, right?


At one point before all this crazy inflation went down $400, $400 is what you guys would have to spend on an emergency four bills. And that’s it. If that was a, a $500 emergency, right? You need a new radiator and you drive. Like I used to drive a charger. I think my radiator was close to $400, right? Or if you drive, I don’t know, like a BMW or something. Any type of emergency, I mean it’s 500, we’re screwed, right? Emergency money is only $400 deep. That’s a pretty ominous prospect for a lot of us. But if your pockets are on the low, because of outside forces like that, right, you have some kind of automobile emergency get into an accident or whatever it is, right. Maybe you saved up for a real long time. You’re going on vacation and that’s gonna tap your resources a little bit for a worthwhile getaway, right?


Maybe you have a family emergency where the family crisis start to tug at your balance sheet, right. And start to siphon those dollars away. Cuz you’re trying to help a family member prevent some type of hardship from going down. You guys have been in that situation. I’ve heard right myself too. Maybe there’s unpaid barking. Tickets that sneak up on you. You get a parking ticket, you get a moving violation. All of these things are gonna tug at your pocketbook like puppet, puppet master. And so we want to a be able to manage that all of these things can happen, but what are the biggest, best? I guess non-consequential ways that we do manage our pocketbook on a daily basis on a weekly basis. In fact is with those groceries, like that’s the little place where we can balance everything out. You had one of those bad things go down this week.


It was kind of a hurt and week. <Laugh> where you had to spend a little, you know, Ooh, it turns out I need all four of my rotors. I was ignoring the, the squeaky stops coming up to the stop sign. It sounded like someone was whistling on a basketball court or something. Or I thought it was a crossing guard. Nope. It was my break sign. I need four rotors. Whoops. Right now I have to make adjustments in my groceries. That’s what a lot of you guys do. You got here making adjustments for your groceries. It’s where one week you’re like, I’m gonna go ahead and get the premium roast from Columbia. Right? I’m just gonna try this one out right quick. I’m gonna get two of these, right. So one week you’re up and you’re like, Hey, let’s go ahead and get let’s opt for the Wagu one week.


And then the next week it’s like gonna pass on the hand whipped gelato or whatever it is. This is literally feast and famine. But because we go shopping on average statistics say that yo 90 bucks a week for a family of two a family of two people, 90 bucks on week on average of what you spend on groceries. Well, sometimes it’s gonna be 80 and sometimes it’s gonna be 120. Right. And it all depends on what a pocketbooks like if your pocketbooks on feather, we pass on all that premium stuff. Well, what if you’re really getting active? What if you’re in the mix looking for more protein? What if you’re buying or previously were buying protein supplements? Well, this is something that I explored briefly on my website, not the show website, but on coach Johan, cscs.com. If you go there and you find my protein master guide, I talk a lot about everything you need to know about protein supplements.


I preface it with, you know, determining if you need to do that or go that route in the first place. But then after that, we start to talk about, or I start to write about the ins and outs of purchasing it. And I want you guys to understand this. If you’re already on this protein thing, it’s gonna cost you your pockets. Can’t be on feather. If you’re buying protein supplements. I mean, at its cheapest, I went through and I determined that at its minimalist, you’re gonna be spending 15 bucks a week extra. And that’s, if you get cer single serving protein packs, the type I used to pull up with and sell 15 bucks a week extra, right? And if you’re talking about that 90, that’s a good percentage. That’s a good percentage. Extra of your bill. It’s almost a whole 15% extra. That’s a big, big come up.


If you’re gonna be buying protein supplements, right? I mean, there are full blown countries where protein status is so low because of the state of poverty and whatnot and everything like that. And processing meat, where folks don’t eat as much protein they’re full countries where you don’t get protein at every meal. Of course, according to, you know, omniverse dilemma here in America, we have too much to eat a lot of the time. And that actually gives us more reasons to mess up on our diet because there’s just no rhyme or reason to why we eat. We can eat everything. It makes the decisions a lot harder. However, by and large, that’s a good problem to have. I want that problem before. I want the other problem. I want the problem of having too much protein than not having enough. And so what we’re gonna do today is we’re gonna take a look at the most cost effective ways to incorporate protein needing to your life. And we’re gonna take a look at alternatives right quick to see which ones you’re gonna go off of. How many of you guys are still taking protein supplements every now and again, I’ll talk to you and you’ll ask me if I, if you should.


And I gotta ask a couple questions and qualify that, but every now and again, be like, oh, should I be taking protein supplements? Mostly my answer’s gonna be, nah, you could pass on that. Get you some BCAs, get you some amino acids first because you know, they’re complete. You’re gonna get all types of protein building. It’s more directed towards what type of protein building you need to get when you have full blown amino acids, right? That’s the move I’m probably gonna tell you to make, of course you wanna always take something and it’s a constituent broken down titrated form or type form. And that’s a amino acids when compared to proteins, amino acids, makeup proteins, right? So it’s like, yo go to the source. But what I want to do today is okay, let’s say you go to the gym and you’re gonna buy something right there you go to the vending machine right next to the checkout desk.


You’re gonna pull up. You’re gonna buy something real quick to help you with that good CATA metabolism after a great workout, wanna put on and keep these muscles that I just went in here and did, right? Which ones are we gonna buy? Which ones are we gonna make sure that if our pockets are on the low, then we’re not putting huge dance into that grocery bill. Okay. Because look, how are you gonna get your protein in if your pockets are on the low? Okay. So the first thing we’re gonna look at is how much protein you’re gonna get for your dollar.


Yes, this is a metric. It is, this is his phenomenal website. And I found way back. It is called efficiency is everything.com, right? There is literally a table that this man set out and he put all the proteins that are real popular and how much they cost per dollar. Now there’s another step you gotta take, but basically you can look at the chart and see how much the protein’s gonna cost per dollar. And he even breaks it down on that site. How to figure that out. The first thing you’ll notice is the first protein up on there is muscle milk is all, everybody remembers the muscle milk. It’s that gym staple. And when I started training in the big box gym muscle milk was right around the corner. It wasn’t like new, new, but it was new. And so everybody would go and drop three bucks on your muscle milk.


That was back then about two $53 in 2006. And I remember the muscle milk was intense because it was like 25, 28 grams of protein in this one carton. And it tasted like milk and it was great. When it, you guys messed with muscle milk. I know you did. How many women out there messed with it? Let me know, go to the website. I’m curious now. Just spontaneously curious, but muscle milk by side of sport, which was way was like 28. Now I do believe that they sell that stuff in like 40 or 50 on a side note. Okay. On a side note figure, if you figure out how to put protein in anything and especially around the time, you know, of muscle, milk’s kind of inception. The more you can fit protein in like fruit drinks or coffee and things like that, the more money you’re gonna make inside of nutrition.


This has just been kind of a nutrition overhaul. It’s how much protein we can kind of cram into regular foods. That’s the new revolution of sports nutrition. You got an idea you want to put it in the jolly rancher, some kind of candy and have it taste palatable. Well, guess what you could be on shark tank or <laugh> something where you’re making pretty good living. So in any event, when we look at this muscle milk, what we see is it’s about 25 grams per dollar, and we’re looking at 200 calories per dollar. So every dollar spent $2. You get a full meal from your protein supplement and that’s pretty a pretty decent, I mean, you get a lot of protein for that. We’re looking at 25 grams. We’re looking at that being a correct amount for us doing post recovery, right?


Maybe you’re not into the supplements. Okay. I believe taking in bone broth is something like this, where the servings are about 1720 grams per serving. And you can have a couple of those and get a lot of weight. And so that’s pretty cost effective right there on the list. You have other types, you have impact weight protein. That’s also up there, but most we’re gonna take a look at a couple more. So that’s number one, alternative for something like a or something like 25 grams per dollar would be something like bone broth. Okay. And that’s pretty cost effective. Well, and if your pockets are on the low, low, this is something that could get you by. Well, there’s other ingredients on this list that we take a look at. We see like with my cellular protein 600 calories per dollar pretty, and we’re looking at 13 protein per dollar.


I mean, that’s, that’s a lot of calories. That’ll feed like a family with that type of metric, right there. 600 calories per dollar. I’m not sure where my cellular protein is or casing is casing of course, a type of protein. But man, I mean, you are talking about feeding a family with this type of, with this move right here. So number two, we’re gonna take a look at the average on average, what we’re looking at is 10 to 13 grams per dollar for these supplements, all right. 10 to 13 grams per dollar. For most of these supplements out here from body building.com or vitamin shop, or anywhere that you can pick up a supplement with the powder and about a hundred calories per dollar. And you say like, that’s not, you know, that’s okay. A hundred calories per dollars, pretty good. You know, that’s not above and beyond.


That’s not a reach. Right. but if you’re looking to supplement with protein, we’re actually, that’s decent. What you want is actually to look up 25, 20 grams per dollar of protein, something that’s higher on the caloric scale. And so most of these, right, right there, but we’re also getting more bang for our book. We stick with cereal. We still stick with the milk that I don’t know, you guys like the O milk, you guys like the silk, the almond milk, whatever it might be, the soy that you’re gonna get a decent amount of protein there too. And probably a lot less cost per dollar. I didn’t break it down, but off the top already know this is much more efficient. And so what are we talking about when we’re talking about, you know 10 grams of protein per dollar at 130 calories per dollar on average, what we’re talking about, adding a supplement to our, to our groceries.


And is it worth it on the real for these guys for that average? It isn’t worth it. All right. So when we’re talking about that average, probably not worth it, unless those supplements come with a ton of extras, extra vitamins, you know, they come with, you know, some extra little gen sink, help your memory out, you know, maybe a little creatine, whatever, some extra, some extra nutrients, some extra macro nutrients macros. Then we can actually see that the cost effectiveness is worth it. Cuz then you’re not just talking about protein. We’re talking about a lot more than that. So that average of 10 to 13 per dollar, a hundred calories, not enough because again, if it’s like 500 calories per dollar, I mean, you’re talking about a meal replacement at that point and yo meal replacements that are, that like deep, that are that light on the pockets, right.


That are feather on the pockets that can actually help you out when you’re trying to lose weight. And you’re into the meal replacement me personally, I’m really gonna sit with you and try and discuss how we’re gonna do the meal replacement thing. If it’s protein powder, if it’s a drink, what it is and what we’re gonna do on the outside of that meal replacements, aren’t something that you naturally go to, but it is going to be what you choose if you’re buying protein supplements. All right. So I do wanna preface it and make sure that there’s that asterisks right there. And then the last thing I wanted to point you guys toward on this list from efficiency is everything.com. Making moves when your pockets are on the low. And you’re still trying to get protein. You’re probably gonna stay away from Carnation breakfast essentials from Costco.


This just has it as like from Costco, but I’m sure you could buy it anywhere 15. So we’re talking about like eight grams per dollar, not enough. And you’re talking about 400 calories per dollar dollar, which means what are we getting with all of that? But that, for that dollar, basically, you’re probably getting a lot of fat, probably getting a lot of empty calories things with that nature. If it’s as essential breakfast, chances are, you’re also getting a ton of vitamins. So there is maybe a cost effect with this there, but this is definitely like a mule replacement, but not a good protein supplement at all. Ones that are closer to that effect. We got mass tech, extreme muscle tech, muscle tech, the fame, the vaunted, the lion eyes, muscle tech, right? Six grams per 300 calories per dollar. Probably gonna skip that one unless it’s got again, some kind of super supplement buried somewhere deep down on the ingredients list.


Right? All right. So these are the moves that we’re gonna make. If our pockets are on the light in order for us to get our protein status up where we need it to be, these are the moves that we’re gonna make. We’re gonna look for something that’s higher, 20, 25 grams. We’re gonna look for a decent amount of calories because look, we don’t want empty calories. Never. Now when we’re eating with protein supplements, I just wanted to make one kind of distinction is on this list. You didn’t really see a lot of the organicy, you know, neutral this and hippie hippie status that or granola this and that. Not on this list at all. A lot of the organic brands weren’t on this list, probably because yeah, your calories gonna be really low per dollar, probably gonna get less bang for your buck. And frankly, if you’re talking about plant-based sources in that way too, so organic and or plant-based sources talking about rice protein, hemp, protein P would be the exception.


You’re not gonna get as much protein per dollar. So combine those two things right, where you’re getting all those plant-based proteins and maybe they’re more organic, right. Or naturally sourced. I mean that calorie per dollar is gonna plummet. And so too is the protein per dollar. So that’s why they’re not on this list, but I mean, again, if your pockets are on the light, unfortunately you think of those as quality brands or quality kind of sources. There’s much debate about that at maybe I’ll do a show on, on the you know, the real cost of organic and natural versus what we’re getting on a daily at your supermarket on, on deck. On average, maybe I’ll do something on that later to talk about why organic food is so much more expensive when it shouldn’t be, that’d be very, kind of cool to parse down, but look, those brands might be slipping.


<Laugh> like it should be more common for us to be able to get those organic E granola que plant-based sources of protein and have it be really worth it for our price per dollar or calorie per dollar. And we’re not. So just know that if you’re looking to keep it on the low, low, you might have to look break down that ingredients list with the magnifying glass, figure out what’s in there. You know what I mean? And try to stay away from the stuff that you can’t pronounce in that way, all those chemical sources and everything like that. Also just understand that you’re gonna get the most amount of protein per dollar from those inorganic sources or maybe the not most organically minded brands. And that’s the move to make. So let me know if you guys stick with this one, head over to the website and coach Johan. Well that one too. Coach Yohan, cscs.com by Eagle killer. And let me know how it worked out. You could fill out the form right there. If you like the episode, go to apple podcast and rate it, I’ll send you a free gift. I promise if you hit me with those five stars and until the next one. Stay Up


What’s good. Thank you for joining me. I’m Yohan Francis CSCs. Now welcome to my show. Ego killer right here on this show where we talk about the moves you need to make inside the gym to help you kill that ego and make moves outside in life and move better while you’re at it. So much of what we do inside the gym, predicates, what we do outside in a world that’s full of entropy entropy disorder, right? A low level form of chaos, where anything can go, right? And anything can go wrong. We want to be prepared. We want to be prepared to accept success when we’ve earned it and done the work. And we also want to be ready when we have to change direction in the face of something bad happening emergencies. I think I’m a firm believer and I’ll attest that all of those foundational behavior patterns are made when we work ourselves inside the gym, physically iron cladding, our body.


When we do that too, we often get to the point and the realization, the thesis, right? That we are the purveyors of our own troubles a lot of the time. And because we’re the purveyors and curators of our own kind of troubles of our own smoke. We also know how to solve our own smoke. Don don’t we, we know how to get out of our own wave. We just give ourselves the time to conquer the ego. Sometimes it’s true that an entropy world gives us our heaps trouble on us in the form of emergencies could be financial constraints and distresses right. Could be mal ill health. Sometimes that stuff just happens, but the way we respond and in fact, if those problems aggrandize has everything to do with our outlook and that outlook has everything to do with our ego. I’ve said it before, but I wanna reiterate that that ego is the thing that is only tasked with keeping us safe.


And because we’re only tasked with being safe, the ego oftentimes makes it impossible for us to grow and to move up out of it. Now there’s good aspects of the ego building a healthy ego after going through the process, that’s where we can tell other people like, yo, here’s how you get by. Here’s how you get through. Here’s how you use your self-esteem. As a plus building in a plum, that’s a form of a good ego. So ego isn’t always bad inside the gym is where we kind of iron cloud our bodies and teach ourselves what the difference is. It’s gym therapy. My friends, well, part of doing the thing that we do inside the gym is actually where the ego is either leaning on us too much or weed, leaning on our ego, too much. Part of being physical and staying active is eating.


If you don’t know, let me present that. I studied sports nutrition, and a lot of sports nutrition has to do with the bleeding edge and what athletes do for their nutrition. But the truth is if you’re just really, really active, you are eating it’s part of the necessities of life. And so if you’re active and you’re eating well, that’s sports nutrition too. So the, the gym, the moves you make inside the gym, living outside in life, well, there’s a bridge between it’s called eating and it’s what you might be doing right now. It’s my, what you’re gonna be doing later if you’re working out right now. And so choosing the right foods, that’s super duper important. It’s part and parcel of being active. And there is no two ways about it. You just have to know what you’re going to eat and how you’re gonna do it. And that’s why sometimes when I see that you guys are a little bit of a little ed during our workouts, I don’t wanna wonder why. When I see that you’re struggling eight minutes into the workout and you’re sweating bullets right away. Well, alarm bells go off and your coach has to ask the further investigate and ask a couple questions. What I often find is that you’ve been engaging in that fast.


Have you tried fasted cardio? Have you tried any type of fast intermittent fasting, full day fasting? What is your relationship to the fast, that’s your relationship to sports nutrition? And so I wanted to spend this time giving you something that you could use tomorrow, whether or not you are actively fasting, or maybe that you’ve considered it. I would like maybe if you know someone that’s doing it, this is for you. So what we’re gonna do today is I’m gonna explain the ins and outs of fasting the right way. Or as I like to call it recreational starvation, we gotta do it the right way that recreational starvation will mess you up. If you do it the wrong way. That’s for sure, because that recreational starvation starts to look a little bit like a diet, if you do it wrong. And those don’t work, those work a hundred percent never.


Right? And so if we do our recreational starvation on occasion, if we do it the right way, which is we’re going to talk about doing a 16, eight, or a deep alternating day, fast amongst other things, look, if you do it that way, you might have some success. Okay? So that’s what we’re gonna get into today. It’s important to understand though what fasting is right, and what it is to be fed and happy. So we can have like a quick little overview of what starvation is in a first world, country, starvation, not really a thing. Starvation exists. It exists in the temporary, but inside of American culture, if you’re close to a semi in like a normal sized city, you’re not far away from food. So many people, at least in my experience, living here in California, which is the largest state in the union, right? You’ll see the, the poor souls on the side or underneath the freeway. Or if they’re out there begging transients and homeless people, they’re asking for money.


What you’ll oftentimes see is people offer them food. There have been times where I will walk out to where past the dumpsters and where I live, and there will be boxes of canned goods. So that transients and hobo, I don’t know if that’s an offensive term will pick up the food. The truth is real starvation, which lasts more than two days is not a massive, massive problem anymore. In this day and age, not under the immature of having genetically modified foods, more stable, longer shelf life in additives, the propagation and dependency on organic foods, which means that non-organic or inorganic foods become cheaper because organic foods has been a thing. Natural locally sourced foods has become a thing in the last, well, it’s been a thing for a very long time, but it’s become very popular and en Vogue in the last 10, 15 years.


So that means that inorganic food, which consider the word organic versus inorganic, it’s kind of just a buzzword or a label. That means that the regular type food is a lot cheaper. And so starvation has become less and less of a pernicious factor pound for pound. All right. That being said that out of the way, we’re gonna talk about starvation versus being fed. All right. Let’s say you didn’t need for three hours. And we already talked about what happens. What goes through your mind when hunger starts to set in, starts making you feel and act a little funky, doesn’t it? Because that hunger will get to you and make you change your behavior patterns in order to get something sugary in your face. We talked about it on the hunger episode, but when we are in the fed state, that’s three hours after our last meal.


All right, we’re still in the fed state. So what’s going on inside your body? Well, what’s going down is this there’s enough glucose inside your body. Insulin starts to be secreted, cuz we want to get those glucose molecules of blood sugar. We want to send them somewhere either to be metabolized, to stabilize the blood sugar. So they’re gonna stay there or to be loaded up packaged with other chains of hydrocarbons and stored as what you would call fat. All right, right. So that’s, what’s going down lipolysis where fatty acids start to be cut away from stored fat in your body. So like that belly fat, that underarm fat, all that starts to be stripped away and sent to be moved in the form of cholesterol or free fatty acid or trans fat or excuse me medium chain triglycerides of the, like all of those transport processes that get floated around that would be liberated.


Fatty acids or free fatty acid. That’s low. So glucose is high blood sugar fat free fatty acids are low and you’re not shredding stored body fat. This is three hours after you had your last bite to eat. All right. Energy from glycolysis and Piru. Eight oxidation is normalized and making new glycogen. Well that happens if you have not totally broken down your glycogen, but otherwise does not happen. All right, anything else you eat at this point starts to turn into fat. So you eat three hours later, you eat again, and then you decide less than three hours to eat. Again. You’re risking excessive caloric intake, but by and large, that’s what you call the fed state, right? That’s that leptin floating around making you feel good. You could unbuckle real quick. You could let it hang out. You’re fed fed in happy. Well, let’s go for 18 hours.


What happens 18 hours after you ate your last meal? Well, here’s actually the stage where if you’re doing the 16, 8, 16 hour, 18 hour fast, that I’ll prescribe later or describe anyway, in this 18 hour range, this is actually the place where you want to be in here is why a lot of good things, positive things, metabolically happen. And this is going to lead back to what I’m saying later. The central thesis, being that intermittent fasting, when it’s done the right way, the recreational starvation, when it’s done the right way is actually beneficial for you. All right? You’ll never hear me big up any other type of diet on the planet. It will never happen. It will never happen, right? Because I think most of them are designed for you not to succeed. However, if you brought this recreational starvation to me and said, I’m going do it.


I would say you’re onto something. I’m not sure who the first person ever was. I think maybe it was a paleo code acolyte or maybe it was someone who was really heavy off into the keto game. Right? Maybe listening to that. Joe Rogan. I don’t know. They, they decided like yo intermittent fasting done in a certain type of pattern actually helps you lose weight and burn more fat. Let’s all give it a shot. I’m not sure who the first one was to do that. But whoever was well, they started kind of a trend. And now, now I’m going to help you guys do this recreational starvation thing safely. And in more kind of a way where we’re energizing ourselves, that I say all that to say this, this is a really positive way to jumpstart your metabolism. And it’s a tool. So going back to it, 18 hours in, if you were gonna do this recreational starvation type thing, 18 hours, that’s your money shot. That’s where you want to be at your insulin is down. So insulin is, what’s gonna swoop up all of that blood sugar, right? And take it. So like, let’s say, you’re going to the club, you got a car. You’re gonna go swoop up your friends. The homies are gonna go with you to the club. All right, your insulin, your friends are blood sugar. The highway is the Blit stream. The club in this particular loosely borderline poor analogy. The club is your fat cells.


My gas is low. If I’m insulin and I’m in this state in the 18 hour state. So less blood sugar is going to the club. <Laugh> I’m gonna drop the analogy. As I say, less blood sugar is going to be stored as fat, new glucose, new glucose is being made. All right, excuse me. New glucose is being broken down. The glucose inside of your liver is broken down more to produce more blood sugar. That is key. Your Glu, your not your glucose. I’m sorry, your glycogen. Okay. This is key. Your glycogen is being broken down into smaller pieces of glycogen, which are called glucose for your blood sugar, 18 hours in recreational starvation. All right, the rate of glucose is still greater than the creation of new glucose also important. And lastly, you start to after 18 hours, your body starts to cleave off fat for metabolism.


So that’s that body fat that we were talking about earlier, it starts to actually be shed and liberated, turned into free fatty acid. That right there, that free fatty acid. That’s what starts to get burned for energy. And by the way, more than twice, the amount of energy comes from a free fatty acid than from regular carbohydrates glucose. And the like glucose is a carbohydrate that’s 18 hours. What happens if you like, nah, I need a deeper, painful more, I guess I need a good story to tell about being borderline cripplingly hungry. I need to be curled up in a ball. I only want to drink water. I don’t want to eat at all pretty much for two days a day and a half to two days, I wanna really get into a fast because while I haven’t heard of a two day fast, I have heard of people doing unbelievably low caloric intakes to the end where your body might replicate this, the fasted state a day and a half, two days in your insulin, right?


Your insulin starts to decline and glucogenesis is the same. Glucogenesis where you create new glucose. All right. Well guess what? As you start to burn fatty acids, which is a good thing and create keytones your body starts to use those keytones but not only does he use keytones for energy and keytones are just what happens when you break down fats, right? So instead of cuz you have no blood sugar, what happens is your body starts to use keytones cuz there’s no more blood sugar cuz your insulin is gone, right? You also stopped creating new blood sugar. Well this way your ketones start to be used as fuel.


Well, what else goes down just naturally you start to break down muscle protein. Why? Because you need specific amino acids, right? You need specific amino acids. You need ketogenic amino acids. All right. There’s a few of them that are ketogenic. You have 20 amino acids. Some of ’em are ketogenic. All right. This is where the keto diet comes from. You need to get ketogenic amino acids from the muscle protein muscle protein. You need ketogenic amino acids. I say it again in order to create more blood sugar cuz your blood sugar is shot. It’s low. It’s gone. So you’re burning ketones and muscle to supply amino acids and fuel for your body and your brain glucagon, which is the opposite of insulin goes up. You burn more fatty acids, but you’re also excreting or about to excrete more urinary nitrogen.


The takeaway is this. Remember I said earlier that your rate of glucose is greater than building new glucose and that you’re using glycogen to build, well, guess what? Now you’re using muscle to build the blood sugar rather than the glycogen. No Bule listen instead of using your glycogen, okay? It’s like, you’re trying to build a room and you want it to build a really strong room out of brick. And then you ran out of brick and you’re like, you know what? Let’s just pack this dirt really tight. It’ll have the same effect. Well, you might be able to build a structure with that really packed dirt like you did with the brick, but it ain’t brick. This is kind of what your body’s going through your body. Like yo, I wanna break down this glycogen because that’s the quickest, easiest path to getting new glucose and your body’s like, let’s break this down. Well there’s no more. There’s no more your blood. Sugar’s too low. Body’s like, okay, we ain’t eaten. There aint no more blood sugar, no more glycogen. We broke it down. What’s ne ah, muscle. And now you’re starting to break down muscle protein


All bad. Listen, before we get into the three points and we are gonna do that right now, there is never a time where breaking down muscle is the goal of any type of activity, nutrition or fitness you guys ever heard of that fitness program. It’s the one with the dude, right? And the whole point of it, like it was the whole point was to break down muscle tissue. No, and we’ve heard and seen a lot of funky new ay




Left field type workouts. Haven’t we we’ve heard of all, every type of workout under the sun. We’ve seen the ones on shark tank that go nowhere. Eventually we see the one where you use the funny jumping motion. Think of all the ones that you guys have seen over the years, how many of them advocating burning muscle tissue for any description? That’s because that is the complete antithesis of anything active. Even if you’re a marathon runner, your goal is not to burn muscle. And so all of these fasts that prescribe us going a full day without eating or even longer, God forbid, you’re missing the point missing the point. A lot of times what you’re gonna hear from people who advocate for keto going hardcore keto, getting that keto flu, sucking it up and dealing with it. The process of going through the type of diet has to do with your threshold for pain, sun and your threshold better be really, really high. That’s the whole deal with a lot of these diets. If you ain’t, if you’re not willing to go through the pain, you’re just not ready to get the results. Well, the facts are completely, completely running contrary to that.


What folks who really advocate heavy, heavy, heavy for the keto diet, maybe a really, you know, a deep paleo diet is they’ll say, all you have to do is take endogenous keytones so you’ll actually supply your body with more keytones. So you won’t go through that muscle protein metabolism, right? Or instead of the endogenous keytones you start doubling down on those branch chain amino acids. So you start taking more amino acids, branch chain, amino acids. That way your body isn’t really looking to break down all of that muscle tissue. The thing is it still will break down muscle tissue because the nature of metabolism is such that you need to replace blood sugar. And the only way that you’re going to replace it is with specific concentrations of specific ketogenic, amino acids,


Your muscle tissue is still gonna be broken down. Let’s solve all this. Now that we know what it looks like to do too much with this recreational starvation let’s solve it. I’m gonna try to make a case for solving it and doing the fasting the right way. By doing three things. Number one, you’re gonna pick between two types of fast. Number two, you’re never gonna skip your proteins. And number three, you’re going to know when to eat before a workout. All right. So generations of us have really got away from starvation. We generally think of starvation as a lifestyle problem and a deleterious one at that, like no one wakes up in the morning and thinks, how am I gonna end up with less food in my belly? At the end of the day, starvation has been a problem that we’ve had to solve low these many years, not been something that we wanna strive for, which is why I’ve been cheekily calling it recreational starvation.


Like how many of us are in this engaging to actually starve? Will some of you sometimes I see you, maybe we’re engaging in fasted cardio, which have done the wrong way as you struggling 10 minutes in, and we don’t want that for you. We want you to feel better, stronger and empowered, right? This fasting can actually be a tool to jumpstart your metabolism, this in coordination with lifting and doing the right type to lift microcycles and targeting certain muscles for days that you are fasting, not certain muscles, but certain energy systems for the days that you are fasting can actually help you with, with your metabolism because it’ll help with your fatty acid metabolism, which we talked about gives you more energy for the lift for the workout. If you do this the right way, it boosts your metabolism. And we want to talk about how, if we’re struggling, jargon, workout, you did it wrong.


All right. Okay. What we need to understand is that there’s two ways to do this thing. So the first way is the 16 eight, the 16 eight is you’re either gonna skip breakfast or dinner. If you skip breakfast, it’s you finished eating later in the night, you went to bed, you woke up and you’re not gonna eat till like 2:00 PM. If you skip dinner, you’re gonna stop eating at around 3:00 PM and eat again at breakfast. Both of these include the very, all important eight hours of sleep. I know how many times you guys have been sleep deprived in your life, like seriously to where you’re getting five hours a night, something like that. What happens the next day or the next few days you still sleep. Your body is a remarkable indelible, survival oriented bag of flesh and organs. It will find sleep wherever it’s hidden.


And that means you might be driving on the freeway and blank out and forget what the last three minutes look like. I’ve had this happen to myself. I’ve had it happen with some of my clients and trainees. It is a very real thing. So the first order of business is to just give your body what it craves more than anything, which is sleep. That’s gonna govern all the metabolic processes in your body. If you ain’t sleeping, your body’s not gonna focus on anything long enough. It’s only gonna focus on the next eating, not even meal, just the next eating thing where you’re shoveling something and you’re get some sleep. Eight hours of sleep is important. If you’re gonna do the recreational fast and I want you to do it the right way. All right. The 16 eight means that by that time it’s two o’clock and you’re ready to eat your first meal.


You’re also gonna fuel your first workout. All right. Now, if you went ahead and you skipped dinner, you are going to eat breakfast. If you’re gonna eat breakfast, you’re going to refuel your workout and try to workout in the morning. That’s the 16 eight, okay. The alternating day. So we’re not just not going to eat one day and then eat the other. All right. Now, if you’re wondering why we already talked about it, we talked about what happens if you start to starve yourself for a full day, all those horrible things happen to keytones the muscle breakdown. We don’t want none of that. So what we’re gonna do is we’re going to eat, but just not a lot. Now, over my years, I’ve noticed that if you start eating less than like 900 calories or on average, about 1100, I noticed that you have serious deficiencies in your energy output for the day.


It’s hard to work out hell. It’s hard to even move and think and be on your toes. So I don’t never recommend something far below 1100 for calorie restriction, which is by the way, a diet, right? What I want is 40%, 50% or 60%. So it’s a really deep kind of deep or deep, fast, and that’s 40% of whatever calories you normally would take in for a day. So if you’re taking in 2000, you’re gonna cut out 40 and take in 1200, for example, okay, listen, considering we’re doing this during levels of activity, it’s more than likely going to always be over 1100 and except in very rare cases. All right? So if you’re under 150 ish pounds, you have to make probably not gonna do the 40% ever. That’s my professional opinion. Those are alternating days. So you eat normal on one on day one. Then you do an alternating deep, fast. Then on day two normal day, three deep, fast, normal, deep, fast, and you just alternate your days between regular and deep fasting. And that’s the way you do it. There’s so much more detail that I could do a part one, two and three on this. If you’d actually like to more information go onto the website, my professional website. So it’s coach Johan cscs.com. You’re gonna find all these templates there.


If after you look at them templates and you still need more information, email me, and then I will consider doing a part one, two and three. And we’ll talk about that right here. We could do that. We could do that on the ego killer show. We can do that. Anything to help us get over the hump I’m down to do. So go to the rational website and you can get all this on PDFs. So that’s number one. You’re gonna pick between those two. And I’m just gonna go through the last two rather quick, never skip proteins. You’re never, ever, ever in the same vein. Then you’re never working out to lose muscle. Cause that’s not the name of the game. You’re never, ever gonna work out to skip eating protein. There’s almost no reason that I can think of off the top where you’re like zero protein day.


I can’t really think of a reason. Anytime I talk about protein, by the way, I’m always remembering a college professor that I had. All right, this dude was in his late sixties. He had like a white, he had white hair. He, he was a white dude. He had white hair that was like stringy. And it was you know, down the side of his head like bangs. He had like, he always wore a stubbly, gray, white mu facial hair beard. And he was dressed like, and acted like a straight up salty dog. T-Shirts flip flops, khaki shorts, day in and day out. And at least one PhD, I guess from his years of growing up on the coast of San Diego, he gotten into multiple, multiple life threatening injuries, surfing. He had one eye. When one was glass, he had a limp for some reason, maybe he is attacked by some predatory Marine animal.


I’m not sure, but he had multiple surfing accidents. He told us this, all right, this dude would pound the podium. And he would say to us, you are your proteins. And all he meant was you are literally made up your teeth, your eyeballs, your skin, your organs are literally transcribed DNA, that code for bundles of amino acids. And polypeptides that fold into proteins. You are, are literally made up of proteins in the same way. Like a computer screen, which I’m just staring at is made up mostly of plastic and glass. You are your proteins. Okay. So you could say that polymers make up the vast majority of a cell phone. For example, we are literally only made up of protein. So why would you ever skip proteins? That’s easy. I haven’t found a reason to ever skip. ’em The last thing that I want you guys to get.


So the first one was pick between those first two types. When we do this recreational starvation pick between the first two types, 16, eight, or alternating days after that, we learn never skip proteins. And lastly need to know that you have to fuel your workout. You have to fuel your workout. We’re never gonna do this recreational starvation and skip workouts, not out and not at very least fuel our workout with some type of carbohydrate and do it the right way on the website. You’ll find that I have a cheat code for this too, which is to take shots of wheat grass, but that’s for another day, my friends, all right, I’m gonna wrap right there. Hopefully you understand that if you’re gonna do the thing that belies decades of us running from poverty and starvation and get into this recreational starvation. <Laugh> right. If you’re gonna try intermittent fasting, I want you guys to try it the right way, cuz I want you guys strong and active inside the gym, not sluggish and slow, strong, and active.


Try it this way. Let me know what you think. Go to the website. You kill the show.com and let me know if you like the episode, go to apple podcast and rate me apple podcasts ratings. Five stars helps this show, climb the rankings and get more exposure. If you feel like the vibes of this show are for you, maybe they’re for a lot of other people, a lot of other people, you know, and some strangers that you might want to expand this show to. So if you can rate and review this show, it actually helps facilitate that a lot more. And I really, really appreciate that apple podcast for that email me for a free gift. Send it to you. I promise until the next one stay up.