Hot Topic: Fasting and Exercise

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Before we get started with today's episode,
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I would like to quickly read you our podcast
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disclaimer.
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This podcast is for educational
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purposes only, and it is
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not to substitute for professional
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care by a doctor or other qualified
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medical professional.
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You should always speak with your physician
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or other healt care professionals before
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doing any fasting, changing
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your diet in any way, taking or
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adjusting any medications or supplements,
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or adopting any treatment plan
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for a health problem.
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The use of any other products or
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services purchased by you as a result
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of this podcast does not create
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a healthcare provider-patient
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relationship between you and
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any of the experts affiliated
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with this podcast.
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Any information and statements
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regarding dietary supplements have
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not been evaluated by the Food and
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Drug Administration and are not intended
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to diagnose, treat, cure, or
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prevent any disease.
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All right. And now we'll get started with
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today's episode.
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Hi everyone, and welcome back to another
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episode of The Fasting Method podcast.
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I am Coach Nadia and
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I am joined today by one
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of our TFM coaches that you guys
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have met before.
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And so, today, we've got
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Bethany here.
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Hi, Bethany.
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Hi, Nadia.
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How are you doing?
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Good. How are you?
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Good. I'm super excited about this because
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it's always great to have-- just like when I
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speak with Terri about, like, her expertise,
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it's awesome for me to ask questions and to
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learn more.
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And I think those listening in really
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appreciate the fact that I am just as
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interested in this topic as everybody
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else.
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So, without further ado, we are going to be
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talking about exercise.
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And so I don't know who came up
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with this idea, but somebody told
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me, "Hey, you should talk to Bethany." And so
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here we are to talk with Bethany
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about exercise. Actually, that's how you and
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I met, right Bethany?
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Now that I think back, you know that I didn't
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realize that that was you when you first
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joined TFM?
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Oh, no, I didn't.
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Yeah, we connected on Instagram.
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Can you believe that?
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And that was quite a while ago, right?
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Yeah. Over a year ago.
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I wanted to hire you to be my exercise coach
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or personal trainer. And then I think you,
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like everybody else, realized that I'm
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terrible with consistency and with exercise.
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[laughter] And then you joined us as a coach,
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which I thought was awesome.
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I think I clued in that that was you
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when Terri, I think, suggested that we
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talk about this. Can you believe that?
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That's so funny.
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That is hilarious.
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[laughter]
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Small world.
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Small world. Anyway, so I think this
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is a great fit because I'm in need
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of information and motivation, and so are
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many people listening in.
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So can you tell us a little bit more about--
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I think people have heard about your
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background a little bit and how you became
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a Fasting Method coach, but I'd really like
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to know, myself, a little
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bit more about how you became this
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amazing expert on exercise
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and how you are helping so many
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of us already.
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Sure thing. So I grew up
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doing just about every sport there
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was. I considered myself
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an athlete.
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I mostly focused on
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ice hockey and rowing.
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I went on to be a rower in
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college, and after
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college I joined the corporate
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world, and during
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my 20s and early 30s, my
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health and fitness absolutely
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unraveled.
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I was diagnosed with chronic fatigue
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syndrome, chronic reactivated Epstein-Barr
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virus, lupus.
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I was experiencing profound
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fatigue, profound systemic
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pain, and I was
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no longer able to move
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in the way that I used to be able to.
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I also, as a result of lifestyle
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and medication, had put on about 50
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pounds (five zero) in less
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than two years.
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And so, you know, my life became
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really going to visit a new doctor
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every week in New York City.
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And I can remember, at times, being on
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the subway just absolutely weeping
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because-- for those with the chronic illness,
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you understand there are often
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either no answers or the answers are
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very slow to come.
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Or, in my case, when you get answers and
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even get put on medication, sometimes
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the side effects of those medications are
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unlivable.
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And so I came to The
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Fasting Method because I felt
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like I had tried everything else, every
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other holistic way of healing, every
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other diet, every other workout program.
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Like, I thought, "This has got to be the
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thing because this is the one thing that I
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feel like I haven't tried." So for
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one of my birthdays, one year, I bought
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myself a coaching package with Coach
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Terri.
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I had heard her on, not
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only, The Obesity Code podcast and The
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Fasting Method podcast, but also the Keto
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Woman podcast.
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And I just-- I really thought, "Okay, I think
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this person can help me." And
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from that birthday until the next birthday,
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with Coach Terri's help, I was able to do
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a lot of therapeutic fasts,
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and I lost 60 pounds,
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and my chronic fatigue went
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away, my joint pain went away,
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skin issues went away, digestive issues
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went away.
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And so I had such a profound
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experience with The Fasting Method
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that it spurred me to change careers.
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And instead of continuing on
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in the tech industry, which was my,
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you know, initial trajectory, I
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became a health coach and
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a certified personal trainer.
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So fast forward to
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nearly two years after that decision and
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I'm here at The Fasting Method helping
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others.
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All right. So much there.
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First of all, it doesn't surprise
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me to hear this story, a little bit more
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of your story.
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And, as Coach Larry would say, another
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wounded healer, right?
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Because I think that it makes
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you probably such a more amazing
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coach that you've gone through this
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experience yourself the way that you
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have. And I think it's so much easier to
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empathize and relate to people when you've
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gone through it yourself. So that doesn't
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surprise me, but what an amazing story.
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And I was going to make a little bit of a
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joke until you started getting serious
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and it started to sound really amazing.
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I was going to say, "Oh my gosh, your
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childhood sounded exactly like me.
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I was such a great athlete too.
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Not!" [laughter] No,
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I was not. There was no athletic bone
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in my body.
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And so that makes it that much harder for me
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and maybe some people.
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But I'll tell you what surprises me.
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I think it surprises us as a society.
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It surprises us how people who are really
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fit and have had a very fit, you know, have
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grown up very fit, how they can also get
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themselves into these situations, right, with
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weight concerns. I work a lot
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with-- and probably you do too.
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And even last week I recorded a podcast for
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somebody else's podcast where they were
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saying to me how shocked they were
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of how many athletes they were
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treating for diabetes and prediabetes,
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right? I think we have this idea that if
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somebody is very fit or if somebody exercises
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a lot, they never gain weight and they never
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become diabetic. Yet you look at a lot of
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former athletes and a lot of them struggle
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with weight.
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And so I think fasting has really become
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known with this group of people.
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Would you agree? Do you think that a lot of
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athletes and a lot of former athletes are
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interested in becoming more interested in
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fasting for therapeutic reasons?
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It does seem to be the case.
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And I think, similarly to
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fasting, you know, you can
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get to your goal with fasting, but,
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if you never learn how to eat, you're going
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to have a really hard time when
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you hit your goal, or hit maintenance,
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maintaining those results.
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And the same is true of exercise.
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You know, whether you were an athlete
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or were at one time very fit, if you never
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learn how to eat in a supportive way, you're
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going to have a really hard time with blood
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sugar and weight maintenance.
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Yeah, that's what I'm seeing.
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I'm seeing that. And we're seeing that in
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younger people too, right?
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Yes.
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Because what I'm seeing-- listen, my kids
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are little but they're very active and they
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have-- I've shared this very openly.
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They have some serious concerns,
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which I believe comes from the fact that I
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had severe PCOS when I was pregnant with both
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of them. But anyway, so they already have,
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unfortunately severe metabolic concerns,
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which maybe I'll talk a little bit more about
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in another podcast.
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But what I'm seeing is that, because they're
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so active in sports-- and
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nowadays, this generation, I'm sure that-- I
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mean, from what I recall, that wasn't the
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case in our generation.
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That's what we hear statistics say.
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But there's a lot of kids that are very,
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very active nowadays who are
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struggling already with metabolic syndrome.
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For example, yesterday at my kids gymnastics
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club-- she goes to this big gymnastics club.
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It's the national gymnastics club of where we
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live here. They have this amazing
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volleyball team, girls volleyball team, and
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these girls are awesome.
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What I was shocked-- you know, and again,
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this is all visual, right?
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I mean you want your volleyball players
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to be strong, right?
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Nice and strong, muscular.
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But there's a lot of weight concerns that
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I don't recall.
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You know, for example, the girls that I grew
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up with playing volleyball, I don't recall
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girls-- I think I'm saying something that
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people can probably, you know, as
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much as we wouldn't want it to be so, there's
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so much more childhood obesity is what I'm
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saying, nowadays than before, even in kids
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that are extremely active.
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Would you agree?
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Yes.
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And adults as well, of course, extremely
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active adults that..
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Across the board, for sure.
282
00:09:51,240 --> 00:09:53,339
Yeah. Okay. So let's talk a little bit more
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00:09:53,340 --> 00:09:55,199
about that. I think-- I know that you wanted
284
00:09:55,200 --> 00:09:56,729
to talk about a couple of things.
285
00:09:56,730 --> 00:09:59,459
One, you've gotten quite a few questions
286
00:09:59,460 --> 00:10:01,199
from our community that you'd like to address
287
00:10:01,200 --> 00:10:02,399
here, which is awesome.
288
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And, two, I think that I have to
289
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ask this question, I know you want to talk
290
00:10:06,450 --> 00:10:08,339
about it, which is-- okay, let's talk about
291
00:10:08,340 --> 00:10:10,709
exercise and weight loss,
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and let's talk about exercise and fasting.
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00:10:13,950 --> 00:10:16,259
First, I think-- well, whatever, whichever
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one you want to talk about first, but I'll
295
00:10:18,240 --> 00:10:20,279
tell you what my husband said to me this
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week, because he fasts a lot, right?
297
00:10:21,690 --> 00:10:23,489
He likes to do extended fasts.
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And sometimes when he exercises
299
00:10:26,340 --> 00:10:28,649
during fasts he feels great and sometimes
300
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he doesn't. And that's-- I think that shocked
301
00:10:30,870 --> 00:10:32,249
him a little bit because he's always been a
302
00:10:32,250 --> 00:10:34,589
very big fasting, fasting, fasting
303
00:10:34,590 --> 00:10:36,179
and exercise, exercise, exercise.
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So let's talk a little bit about that.
305
00:10:37,560 --> 00:10:39,239
What are your recommendations, in general?
306
00:10:39,240 --> 00:10:41,099
I know there's no one size fits all, but what
307
00:10:41,100 --> 00:10:43,199
are your recommendations, in general, for
308
00:10:43,200 --> 00:10:45,569
people who are already fasting or want to
309
00:10:45,570 --> 00:10:47,729
fast, or people who exercise and want to
310
00:10:47,730 --> 00:10:49,199
start fasting?
311
00:10:49,200 --> 00:10:51,469
And then, the big question and
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00:10:51,470 --> 00:10:54,029
the good old question of, you know, exercise
313
00:10:54,030 --> 00:10:56,429
and weight loss. I know that-- I think
314
00:10:56,430 --> 00:10:58,409
Dr. Fung is the one that said this; weight
315
00:10:58,410 --> 00:11:01,199
loss is 80% diet and 20%
316
00:11:01,200 --> 00:11:02,609
exercise, or something like that.
317
00:11:02,610 --> 00:11:04,229
Or I might just be making that up, but I want
318
00:11:04,230 --> 00:11:05,459
to hear your thoughts.
319
00:11:05,460 --> 00:11:07,799
And I think Dr. Fung also-- actually,
320
00:11:07,800 --> 00:11:10,349
Dr. Fung, what he actually said was that diet
321
00:11:10,350 --> 00:11:13,049
is Batman and exercise is Robin.
322
00:11:13,050 --> 00:11:14,939
So I want to hear your thoughts.
323
00:11:14,940 --> 00:11:15,959
Yeah.
324
00:11:15,960 --> 00:11:18,729
So before I say anything,
325
00:11:18,730 --> 00:11:21,249
I want to preface this with anything
326
00:11:21,250 --> 00:11:23,799
I talk about in this podcast,
327
00:11:23,800 --> 00:11:26,109
I am going to say in
328
00:11:26,110 --> 00:11:28,419
the context of those who are
329
00:11:28,420 --> 00:11:30,849
fasting, whether it be for fat
330
00:11:30,850 --> 00:11:33,459
loss, reversing type two diabetes,
331
00:11:33,460 --> 00:11:36,519
nonalcoholic fatty liver disease, etc..
332
00:11:36,520 --> 00:11:38,829
So this does not pertain
333
00:11:38,830 --> 00:11:41,289
to, necessarily,
334
00:11:41,290 --> 00:11:43,599
a metabolically healthy person
335
00:11:43,600 --> 00:11:46,269
who just wants to kind of get
336
00:11:46,270 --> 00:11:47,589
toned.
337
00:11:47,590 --> 00:11:49,839
Nor does it pertain to competitive athletes.
338
00:11:49,840 --> 00:11:52,059
And I just say that because movement and
339
00:11:52,060 --> 00:11:54,699
exercise is so broad and
340
00:11:54,700 --> 00:11:56,979
there are so many permutations
341
00:11:56,980 --> 00:11:59,049
of all of the different variables that you
342
00:11:59,050 --> 00:12:01,569
can put into exercise,
343
00:12:01,570 --> 00:12:03,999
that I want to just limit it to who
344
00:12:04,000 --> 00:12:06,399
really I think our audience is, and
345
00:12:06,400 --> 00:12:08,319
that is, those who are fasting for those
346
00:12:08,320 --> 00:12:10,269
reasons. And then what I'm about to talk
347
00:12:10,270 --> 00:12:12,639
about also doesn't take into account, you
348
00:12:12,640 --> 00:12:14,409
know, people with disabilities or those
349
00:12:14,410 --> 00:12:17,379
suffering from acute or chronic injuries.
350
00:12:17,380 --> 00:12:19,779
I'd love to be able to talk about all of
351
00:12:19,780 --> 00:12:22,059
those populations but it would be
352
00:12:22,060 --> 00:12:23,739
an extremely long podcast.
353
00:12:23,740 --> 00:12:25,989
So, with that, I'm going to take your first
354
00:12:25,990 --> 00:12:27,399
question, Nadia.
355
00:12:27,400 --> 00:12:29,889
And that is, basically, "Can I work
356
00:12:29,890 --> 00:12:31,419
out fasted?
357
00:12:31,420 --> 00:12:34,359
Is it safe to work out in a fasted state?"
358
00:12:34,360 --> 00:12:36,669
And the answer is, yes, you
359
00:12:36,670 --> 00:12:39,489
can absolutely work out fasted,
360
00:12:39,490 --> 00:12:42,519
but the normal precautions apply.
361
00:12:42,520 --> 00:12:45,279
So if you begin to feel nauseous,
362
00:12:45,280 --> 00:12:47,679
dizzy, lightheaded, muscle aches,
363
00:12:47,680 --> 00:12:50,079
fatigue, brain fog, you should really
364
00:12:50,080 --> 00:12:52,179
consider breaking your fast.
365
00:12:52,180 --> 00:12:54,699
Especially in the case of nausea, don't
366
00:12:54,700 --> 00:12:55,989
even consider it.
367
00:12:55,990 --> 00:12:57,459
Break your fast immediately.
368
00:12:57,460 --> 00:12:59,919
That can be a sign of severe and dangerous
369
00:12:59,920 --> 00:13:01,269
dehydration.
370
00:13:01,270 --> 00:13:03,669
Now, I would recommend changing
371
00:13:03,670 --> 00:13:05,979
one thing at a time when it comes to
372
00:13:05,980 --> 00:13:08,199
exercise and fasting.
373
00:13:08,200 --> 00:13:10,959
So if, for example, you've been doing
374
00:13:10,960 --> 00:13:13,359
three 24-hour fasts a week and
375
00:13:13,360 --> 00:13:15,639
you have not been exercising,
376
00:13:15,640 --> 00:13:18,009
I would not jump into your first
377
00:13:18,010 --> 00:13:20,589
ever 72-hour fast and
378
00:13:20,590 --> 00:13:23,379
begin your workout program at the same time.
379
00:13:23,380 --> 00:13:25,509
So that's just one example, but the point is
380
00:13:25,510 --> 00:13:27,339
that I would recommend increasing the
381
00:13:27,340 --> 00:13:29,739
duration of your fast
382
00:13:29,740 --> 00:13:32,049
and the intensity or duration
383
00:13:32,050 --> 00:13:34,629
of your workout, in any given week,
384
00:13:34,630 --> 00:13:37,119
one at a time, then hold
385
00:13:37,120 --> 00:13:39,639
whichever variable you change and increase
386
00:13:39,640 --> 00:13:42,009
the other one. So I wouldn't jump up
387
00:13:42,010 --> 00:13:43,719
into an extended fast if you haven't done
388
00:13:43,720 --> 00:13:45,879
that before and start training for a
389
00:13:45,880 --> 00:13:46,899
marathon.
390
00:13:46,900 --> 00:13:49,539
Extreme examples, but at the same time.
391
00:13:49,540 --> 00:13:51,699
You also-- and I want to stress this,
392
00:13:51,700 --> 00:13:53,949
especially because, at the time of this
393
00:13:53,950 --> 00:13:55,959
recording, we're coming into the summer
394
00:13:55,960 --> 00:13:58,329
months. You will need to monitor
395
00:13:58,330 --> 00:14:01,209
your electrolytes and hydration even more
396
00:14:01,210 --> 00:14:03,369
if you're going to begin exercising, and,
397
00:14:03,370 --> 00:14:05,499
even more than that, if you're going to be
398
00:14:05,500 --> 00:14:08,439
doing it in some hotter, warmer weather.
399
00:14:08,440 --> 00:14:10,599
So just a caution there.
400
00:14:10,600 --> 00:14:12,099
Wait, wait. Before we get to the second
401
00:14:12,100 --> 00:14:13,689
question, I want to comment on that because I
402
00:14:13,690 --> 00:14:15,099
think that that's huge. And you can see me
403
00:14:15,100 --> 00:14:16,869
over here on my side, because I've got my
404
00:14:16,870 --> 00:14:18,549
video on for you, Bethany.
405
00:14:18,550 --> 00:14:19,989
You can see me fanning away.
406
00:14:19,990 --> 00:14:21,639
And the reason why I'm fanning away while
407
00:14:21,640 --> 00:14:23,829
you're speaking and while I'm speaking is
408
00:14:23,830 --> 00:14:25,149
because I don't want to interfere with our
409
00:14:25,150 --> 00:14:27,519
audio, but I also don't want to turn on my
410
00:14:27,520 --> 00:14:29,799
aircon because that also makes noise.
411
00:14:29,800 --> 00:14:31,419
And I don't want to interfe-- you know, I
412
00:14:31,420 --> 00:14:33,729
want you guys to hear us as well
413
00:14:33,730 --> 00:14:36,159
as possible. I also don't want to annoy our
414
00:14:36,160 --> 00:14:36,549
editor.
415
00:14:36,550 --> 00:14:38,859
But this is exactly what happened with my
416
00:14:38,860 --> 00:14:40,359
husband (so I'm so glad that you're bringing
417
00:14:40,360 --> 00:14:41,919
this up) because he's been fasting for ten
418
00:14:41,920 --> 00:14:44,259
years, okay? So he's definitely somebody
419
00:14:44,260 --> 00:14:46,719
who feels very comfortable with fasting.
420
00:14:46,720 --> 00:14:49,179
And although he did grow up, like you, being
421
00:14:49,180 --> 00:14:51,699
an athlete, pretty much, he's only really
422
00:14:51,700 --> 00:14:54,069
started exercising consistently and seriously
423
00:14:54,070 --> 00:14:55,899
over the past few months.
424
00:14:55,900 --> 00:14:57,639
So it hasn't even been a year yet.
425
00:14:57,640 --> 00:14:59,379
And what's happening is that the weather here
426
00:14:59,380 --> 00:15:01,479
in Portugal, as you said, at the time of this
427
00:15:01,480 --> 00:15:03,729
recording, it's starting to warm up and it is
428
00:15:03,730 --> 00:15:05,379
very warm by now.
429
00:15:05,380 --> 00:15:07,959
And so I think this was probably his first
430
00:15:07,960 --> 00:15:10,869
extended fast while exercising
431
00:15:10,870 --> 00:15:12,279
as intensely as he is.
432
00:15:12,280 --> 00:15:14,379
And what I realized right away is that he
433
00:15:14,380 --> 00:15:16,389
dehydrated because he combined the two.
434
00:15:16,390 --> 00:15:18,249
And then I'll tell you something else, on top
435
00:15:18,250 --> 00:15:19,989
of it all, which is worse, you know, because
436
00:15:19,990 --> 00:15:21,579
he's a white-knuckler. I've always shared
437
00:15:21,580 --> 00:15:22,839
this with you guys because I know there's a
438
00:15:22,840 --> 00:15:24,519
lot of white-knucklers out there, you know,
439
00:15:24,520 --> 00:15:26,349
people who just want to push through,
440
00:15:26,350 --> 00:15:29,229
sometimes even push past safety.
441
00:15:29,230 --> 00:15:31,599
And what he did after he
442
00:15:31,600 --> 00:15:34,499
exercised in the morning on day
443
00:15:34,500 --> 00:15:36,069
two or three of his extended fast is he went
444
00:15:36,070 --> 00:15:37,766
for a bike ride, a motorcycle ride.
445
00:15:37,767 --> 00:15:38,767
Pfft!
446
00:15:39,100 --> 00:15:41,499
In the heat. So you can see it was a triple
447
00:15:41,500 --> 00:15:42,789
whammy of dehydration.
448
00:15:42,790 --> 00:15:45,159
And this is super dangerous, so
449
00:15:45,160 --> 00:15:46,809
I'm glad that you mentioned this.
450
00:15:46,810 --> 00:15:48,789
Yeah. You know what you just said, Nadia,
451
00:15:48,790 --> 00:15:51,429
reminded me that I would even
452
00:15:51,430 --> 00:15:53,829
recommend people who have been
453
00:15:53,830 --> 00:15:56,109
fasting who are getting into
454
00:15:56,110 --> 00:15:58,629
a regular workout routine
455
00:15:58,630 --> 00:16:01,239
to keep something on hand
456
00:16:01,240 --> 00:16:03,549
in their car or in their gym locker in the
457
00:16:03,550 --> 00:16:05,919
event that they need to break their fast.
458
00:16:05,920 --> 00:16:07,989
But it's also a reminder to some of you guys
459
00:16:07,990 --> 00:16:09,669
listening in, because a lot of our listeners,
460
00:16:09,670 --> 00:16:11,959
again, are, quote unquote, 'expert
461
00:16:11,960 --> 00:16:14,379
fasters' or have been fasting forever, is
462
00:16:14,380 --> 00:16:16,809
that you need to really get to
463
00:16:16,810 --> 00:16:19,089
a point where it's not just that
464
00:16:19,090 --> 00:16:21,639
you have this on hand, but that you actually
465
00:16:21,640 --> 00:16:23,559
know that you should break your fast.
466
00:16:23,560 --> 00:16:25,839
Or at least... [laughs] I don't even know
467
00:16:25,840 --> 00:16:27,129
what the right word is.
468
00:16:27,130 --> 00:16:29,799
Because, you know, as a coach, Bethany,
469
00:16:29,800 --> 00:16:31,329
how do you deal with the white-knucklers,
470
00:16:31,330 --> 00:16:33,699
right? The people that just want to push
471
00:16:33,700 --> 00:16:35,229
through because they feel like, "I should be
472
00:16:35,230 --> 00:16:37,899
able to and I am able to," but really,
473
00:16:37,900 --> 00:16:40,059
it's this reminder, again, safety comes
474
00:16:40,060 --> 00:16:42,189
first. And if you're feeling any of the
475
00:16:42,190 --> 00:16:44,589
things that Bethany mentioned, you must break
476
00:16:44,590 --> 00:16:46,359
your fast. Fast again another day.
477
00:16:46,360 --> 00:16:47,685
How many times have you heard Megan and Dr.
478
00:16:47,686 --> 00:16:49,179
Fung say this?
479
00:16:49,180 --> 00:16:50,438
Yes. And, you know, what
480
00:16:51,820 --> 00:16:54,279
you just said reminded me.
481
00:16:54,280 --> 00:16:56,589
I think that that white-knuckling comes
482
00:16:56,590 --> 00:16:59,079
from a-- it comes from a number
483
00:16:59,080 --> 00:17:01,809
of places, but, among them, a very
484
00:17:01,810 --> 00:17:04,659
short-sighted approach.
485
00:17:04,660 --> 00:17:06,969
And when we zoom out, it
486
00:17:06,970 --> 00:17:09,578
really doesn't matter if you ended
487
00:17:09,579 --> 00:17:12,189
a fast early, especially if, for safety
488
00:17:12,190 --> 00:17:13,989
reasons, that was the right thing to do.
489
00:17:13,990 --> 00:17:16,509
It doesn't matter if you do three fasts
490
00:17:16,510 --> 00:17:19,179
every week, you know, it really
491
00:17:19,180 --> 00:17:20,409
is trivial.
492
00:17:20,410 --> 00:17:22,868
But the other thing is that, when
493
00:17:22,869 --> 00:17:25,659
it comes to exercise,
494
00:17:25,660 --> 00:17:28,239
I want people to have almost
495
00:17:28,240 --> 00:17:30,669
the opposite mindset as
496
00:17:30,670 --> 00:17:33,219
what you discussed in one of
497
00:17:33,220 --> 00:17:35,679
probably my favorite Fasting Method
498
00:17:35,680 --> 00:17:37,419
podcasts of all time.
499
00:17:37,420 --> 00:17:40,419
You and Coach Terri discussed therapeutic
500
00:17:40,420 --> 00:17:42,759
fasting and not having
501
00:17:42,760 --> 00:17:45,249
therapeutic fasting go on
502
00:17:45,250 --> 00:17:48,219
forever or for years on end.
503
00:17:48,220 --> 00:17:50,439
I have recommended that to my coaching
504
00:17:50,440 --> 00:17:52,299
clients that they listen, if they haven't, to
505
00:17:52,300 --> 00:17:54,849
that episode in particular, because
506
00:17:54,850 --> 00:17:57,279
the approach to that I just find
507
00:17:57,280 --> 00:18:00,069
really brilliant, that you're using
508
00:18:00,070 --> 00:18:03,039
fasting as a therapy, and that therapy
509
00:18:03,040 --> 00:18:05,379
should really last-- I mean, depending on
510
00:18:05,380 --> 00:18:07,689
what you're fasting for, I can't imagine
511
00:18:07,690 --> 00:18:09,699
it going on for more than a year, if you
512
00:18:09,700 --> 00:18:11,829
really do it consistently.
513
00:18:11,830 --> 00:18:14,559
I want people to think of exercise
514
00:18:14,560 --> 00:18:16,419
the opposite way.
515
00:18:16,420 --> 00:18:18,909
I want there to be no ceiling
516
00:18:18,910 --> 00:18:20,919
and no ending.
517
00:18:20,920 --> 00:18:23,259
The reason for that is that
518
00:18:23,260 --> 00:18:25,839
the purpose of exercise, to me,
519
00:18:25,840 --> 00:18:28,299
is to prevent
520
00:18:28,300 --> 00:18:30,669
really something like a fall and
521
00:18:30,670 --> 00:18:33,579
a hip break later in life.
522
00:18:33,580 --> 00:18:35,139
I'm going to tell a story now.
523
00:18:35,140 --> 00:18:36,219
It's short.
524
00:18:36,220 --> 00:18:38,889
One of my friends was a firefighter
525
00:18:38,890 --> 00:18:41,289
and, as part of his job, he would get
526
00:18:41,290 --> 00:18:43,239
a lot of-- the firefighters would get a lot
527
00:18:43,240 --> 00:18:45,999
of emergency medical service calls.
528
00:18:46,000 --> 00:18:49,179
He once got a call from a woman
529
00:18:49,180 --> 00:18:52,569
who had been stuck on her toilet
530
00:18:52,570 --> 00:18:54,849
for three days because
531
00:18:54,850 --> 00:18:57,339
she was not strong enough to get up.
532
00:18:57,340 --> 00:18:59,679
She eventually crawled to the
533
00:18:59,680 --> 00:19:01,869
telephone. Luckily, she had not broken
534
00:19:01,870 --> 00:19:04,209
anything, but she had to be hospitalized
535
00:19:04,210 --> 00:19:07,509
overnight because she was so dehydrated.
536
00:19:07,510 --> 00:19:10,209
And if you look at the scientific literature,
537
00:19:10,210 --> 00:19:12,579
something like a fall, and specifically
538
00:19:12,580 --> 00:19:14,919
a hip break, is correlated
539
00:19:14,920 --> 00:19:18,129
very closely with morbidity.
540
00:19:18,130 --> 00:19:20,799
So I want people to move
541
00:19:20,800 --> 00:19:22,929
for the rest of their lives.
542
00:19:22,930 --> 00:19:25,719
And so there really is no
543
00:19:25,720 --> 00:19:28,269
need, when you think of all of the workouts
544
00:19:28,270 --> 00:19:30,669
that you have an opportunity to do for
545
00:19:30,670 --> 00:19:33,279
the rest of your life, if you want to be
546
00:19:33,280 --> 00:19:35,769
a functional centenarian,
547
00:19:35,770 --> 00:19:38,649
there is absolutely no need to white-knuckle
548
00:19:38,650 --> 00:19:40,929
anything because you can get back in the gym
549
00:19:40,930 --> 00:19:41,979
tomorrow.
550
00:19:41,980 --> 00:19:44,799
Oh my God, can we bottle that up?
551
00:19:44,800 --> 00:19:46,269
Because that was beautiful.
552
00:19:46,270 --> 00:19:48,279
That image. This is exactly it.
553
00:19:48,280 --> 00:19:49,320
And that's what people like me
554
00:19:51,310 --> 00:19:53,589
(again, all joking aside) who
555
00:19:53,590 --> 00:19:56,019
did not grow up very active, who
556
00:19:56,020 --> 00:19:58,359
just are-- I'm an white-knuckler
557
00:19:58,360 --> 00:19:59,619
when it comes to exercise.
558
00:19:59,620 --> 00:20:02,169
That's what gets me to do
559
00:20:02,170 --> 00:20:04,059
any of the exercise that I do.
560
00:20:04,060 --> 00:20:05,349
And we're going to talk a little bit more
561
00:20:05,350 --> 00:20:06,789
about that because I got some questions for
562
00:20:06,790 --> 00:20:08,079
you. But this is it.
563
00:20:08,080 --> 00:20:10,479
It's exactly for that reason.
564
00:20:10,480 --> 00:20:12,909
It's because (I've heard this
565
00:20:12,910 --> 00:20:15,369
and I really believe that to be true)
566
00:20:15,370 --> 00:20:18,339
muscle is the longevity organ.
567
00:20:18,340 --> 00:20:20,739
I need that muscle if I want to be
568
00:20:20,740 --> 00:20:22,989
an active grandmother, which hopefully I will
569
00:20:22,990 --> 00:20:24,159
be one day.
570
00:20:24,160 --> 00:20:26,799
And by active I don't mean like an athlete
571
00:20:26,800 --> 00:20:28,689
or, you know, I don't want to look a certain
572
00:20:28,690 --> 00:20:30,879
way as a grandmother. I just want to be a
573
00:20:30,880 --> 00:20:32,469
grandmother. I want to be present.
574
00:20:32,470 --> 00:20:33,481
So this is it, right?
575
00:20:33,482 --> 00:20:35,169
And the hip thing.
576
00:20:35,170 --> 00:20:37,149
It hits home for me because my great
577
00:20:37,150 --> 00:20:39,519
grandmother, that's how she passed, was after
578
00:20:39,520 --> 00:20:41,229
a hip fracture. And again, all of us have
579
00:20:41,230 --> 00:20:42,189
this story, right?
580
00:20:42,190 --> 00:20:43,269
Yeah. It's important.
581
00:20:43,270 --> 00:20:44,649
Yes, absolutely.
582
00:20:44,650 --> 00:20:47,499
Just to give some numbers around that.
583
00:20:47,500 --> 00:20:50,589
Muscle mass, as you age,
584
00:20:50,590 --> 00:20:52,000
the rate of loss is
585
00:20:53,410 --> 00:20:55,599
0.5% to 1% per year.
586
00:20:55,600 --> 00:20:58,179
The loss of muscle strength
587
00:20:58,180 --> 00:20:59,799
(and, yes, they are different and I will talk
588
00:20:59,800 --> 00:21:02,109
about that) is double to triple
589
00:21:02,110 --> 00:21:05,289
that. And the loss of power
590
00:21:05,290 --> 00:21:07,449
is triple that.
591
00:21:07,450 --> 00:21:10,029
So we want to get everyone
592
00:21:10,030 --> 00:21:12,579
to a point where they are able
593
00:21:12,580 --> 00:21:15,009
to train for power,
594
00:21:15,010 --> 00:21:17,439
and it takes a long time to
595
00:21:17,440 --> 00:21:18,279
get there.
596
00:21:18,280 --> 00:21:20,829
So I want to circle back to your initial
597
00:21:20,830 --> 00:21:23,199
question about what to do when you're
598
00:21:23,200 --> 00:21:25,719
exercising for fat loss.
599
00:21:25,720 --> 00:21:28,089
Now, I get a kind of adjacent
600
00:21:28,090 --> 00:21:30,969
question a lot in our community,
601
00:21:30,970 --> 00:21:33,309
"I want to build muscle and lose fat at the
602
00:21:33,310 --> 00:21:35,919
same time. What can I do?" First
603
00:21:35,920 --> 00:21:38,319
of all, a lot of people come in with
604
00:21:38,320 --> 00:21:40,719
the mindset that they want to, quote
605
00:21:40,720 --> 00:21:43,329
unquote, 'get in shape'.
606
00:21:43,330 --> 00:21:45,669
And, as we were just discussing, I don't
607
00:21:45,670 --> 00:21:47,289
want you to get in shape.
608
00:21:47,290 --> 00:21:49,479
I want movement to be a part of your life for
609
00:21:49,480 --> 00:21:51,099
the rest of your life.
610
00:21:51,100 --> 00:21:53,649
I know that anyone
611
00:21:53,650 --> 00:21:56,229
with dedication can build a, quote
612
00:21:56,230 --> 00:21:58,059
unquote, 'beach body', even though I don't
613
00:21:58,060 --> 00:22:00,069
like that phrase. You know, anyone can get
614
00:22:00,070 --> 00:22:02,649
shredded, but I don't care if you're shredded
615
00:22:02,650 --> 00:22:05,319
for three months in 2024.
616
00:22:05,320 --> 00:22:08,259
I care about what your body is able to do
617
00:22:08,260 --> 00:22:10,119
in 2040.
618
00:22:10,120 --> 00:22:12,939
So, in terms of building muscle
619
00:22:12,940 --> 00:22:15,639
and losing fat at the same time,
620
00:22:15,640 --> 00:22:17,649
this is really hard to do.
621
00:22:17,650 --> 00:22:19,689
There's a reason that bodybuilders have
622
00:22:19,690 --> 00:22:22,449
separate bulk and cut cycles,
623
00:22:22,450 --> 00:22:24,129
and that's because making significant
624
00:22:24,130 --> 00:22:26,409
progress on fat loss and muscle
625
00:22:26,410 --> 00:22:29,229
hypertrophy at the same time
626
00:22:29,230 --> 00:22:31,449
is really challenging.
627
00:22:31,450 --> 00:22:33,759
Now, muscle hypertrophy
628
00:22:33,760 --> 00:22:36,189
is growth of muscle size.
629
00:22:36,190 --> 00:22:38,859
That's different than muscle strength.
630
00:22:38,860 --> 00:22:41,379
You can absolutely get stronger
631
00:22:41,380 --> 00:22:43,779
without building muscle size,
632
00:22:43,780 --> 00:22:45,909
and, similarly, you can build muscle mass
633
00:22:45,910 --> 00:22:48,549
without optimizing for strength.
634
00:22:48,550 --> 00:22:50,979
So, along with that, what
635
00:22:50,980 --> 00:22:53,319
I would recommend people do during
636
00:22:53,320 --> 00:22:55,599
the fat-loss phase is
637
00:22:55,600 --> 00:22:56,829
two things.
638
00:22:56,830 --> 00:22:59,229
I would focus first on
639
00:22:59,230 --> 00:23:01,059
Zone 2 cardio.
640
00:23:01,060 --> 00:23:02,739
If you're a member of The Fasting Method
641
00:23:02,740 --> 00:23:04,449
Community, you've probably heard me talk
642
00:23:04,450 --> 00:23:06,669
about this a lot, and I will continue to beat
643
00:23:06,670 --> 00:23:09,489
the Zone 2 drum because it's so important.
644
00:23:09,490 --> 00:23:11,859
So what is Zone 2 training?
645
00:23:11,860 --> 00:23:14,209
Zone 2 training is 60 to
646
00:23:14,210 --> 00:23:16,719
70% of your maximal heart
647
00:23:16,720 --> 00:23:19,719
rate. Now, most of us don't know exactly
648
00:23:19,720 --> 00:23:22,089
what our maximum heart rate is unless we've
649
00:23:22,090 --> 00:23:24,039
done a stress test.
650
00:23:24,040 --> 00:23:26,559
There are many kind of fitness devices
651
00:23:26,560 --> 00:23:29,139
that will estimate your maximum
652
00:23:29,140 --> 00:23:31,629
heart rate, but I have a really low
653
00:23:31,630 --> 00:23:33,909
tech way for testing whether or
654
00:23:33,910 --> 00:23:35,649
not you're in Zone 2.
655
00:23:35,650 --> 00:23:38,649
And that is, can you hold a conversation
656
00:23:38,650 --> 00:23:41,019
the entire time without
657
00:23:41,020 --> 00:23:43,749
sacrificing any words?
658
00:23:43,750 --> 00:23:46,149
Now, a lot of us, especially if we're doing
659
00:23:46,150 --> 00:23:48,129
Zone 2 alone, are not going to talk to
660
00:23:48,130 --> 00:23:50,259
ourselves the whole time, but it's something
661
00:23:50,260 --> 00:23:52,029
that you can check in on.
662
00:23:52,030 --> 00:23:54,429
And if you actually say a few sentences
663
00:23:54,430 --> 00:23:56,979
out loud and you find that you need
664
00:23:56,980 --> 00:23:59,469
to break between words to take
665
00:23:59,470 --> 00:24:01,839
a deep breath, or you find that you're
666
00:24:01,840 --> 00:24:04,179
trying to express yourself
667
00:24:04,180 --> 00:24:06,549
in a more speedy way
668
00:24:06,550 --> 00:24:08,829
just so you can be done with talking so
669
00:24:08,830 --> 00:24:11,139
that you can breathe, you're probably out of
670
00:24:11,140 --> 00:24:14,289
Zone 2. So that's called the talk test.
671
00:24:14,290 --> 00:24:16,899
Zone 2 is important because it uses fat
672
00:24:16,900 --> 00:24:19,329
and oxygen for its fuel.
673
00:24:19,330 --> 00:24:21,669
If you're more interested in that, what
674
00:24:21,670 --> 00:24:24,399
you can do is type into a search engine
675
00:24:24,400 --> 00:24:27,309
'three energy systems used for the body',
676
00:24:27,310 --> 00:24:29,739
but, once we get out or above
677
00:24:29,740 --> 00:24:31,509
Zone 2, we actually begin to burn
678
00:24:31,510 --> 00:24:33,969
carbohydrates, and that's going
679
00:24:33,970 --> 00:24:36,279
to be not impossible for the
680
00:24:36,280 --> 00:24:38,949
fasted body or for the body that's fueled
681
00:24:38,950 --> 00:24:41,229
by a ketogenic diet, but it is going to
682
00:24:41,230 --> 00:24:43,779
be more expensive, and it could be more
683
00:24:43,780 --> 00:24:46,569
exhausting and make you hungrier
684
00:24:46,570 --> 00:24:49,299
and start to threaten your fasts.
685
00:24:49,300 --> 00:24:51,639
And if you are in the fat-loss phase and
686
00:24:51,640 --> 00:24:53,919
you are fasting, continue
687
00:24:53,920 --> 00:24:56,349
to use fasting as your main
688
00:24:56,350 --> 00:24:57,399
hammer.
689
00:24:57,400 --> 00:25:00,009
Any movement you do should
690
00:25:00,010 --> 00:25:02,349
be for longevity and as
691
00:25:02,350 --> 00:25:04,899
kind of an adjunct to fasting
692
00:25:04,900 --> 00:25:06,459
for fat loss.
693
00:25:06,460 --> 00:25:08,739
Another benefit of Zone 2 is it increases the
694
00:25:08,740 --> 00:25:11,019
number of mitochondria you have and how
695
00:25:11,020 --> 00:25:12,639
efficiently they can work.
696
00:25:12,640 --> 00:25:15,129
So, for those fasting for
697
00:25:15,130 --> 00:25:17,109
autophagy reasons or because they have some
698
00:25:17,110 --> 00:25:19,209
kind of chronic illness, that is another
699
00:25:19,210 --> 00:25:20,319
benefit.
700
00:25:20,320 --> 00:25:23,049
In terms of programing,
701
00:25:23,050 --> 00:25:25,659
normally, as personal trainers,
702
00:25:25,660 --> 00:25:27,819
certainly what I would do, is start with
703
00:25:27,820 --> 00:25:30,099
hypertrophy for a client
704
00:25:30,100 --> 00:25:32,499
without major fat-loss goals or
705
00:25:32,500 --> 00:25:34,839
for a, you know, quote unquote, you know,
706
00:25:34,840 --> 00:25:36,699
'metabolically healthy' client.
707
00:25:36,700 --> 00:25:39,279
But if you are fasting,
708
00:25:39,280 --> 00:25:41,169
I would focus on strength.
709
00:25:41,170 --> 00:25:43,599
And the reason for that is that therapeutic
710
00:25:43,600 --> 00:25:45,909
fasting, fasting that's done for
711
00:25:45,910 --> 00:25:48,309
over 24 hours, several times
712
00:25:48,310 --> 00:25:50,799
a week, or extended fasts, like,
713
00:25:50,800 --> 00:25:53,169
you know, 72 hours, that is a
714
00:25:53,170 --> 00:25:55,539
catabolic process, and
715
00:25:55,540 --> 00:25:57,609
it is going to be really hard to
716
00:25:57,610 --> 00:26:00,039
therapeutically fast and
717
00:26:00,040 --> 00:26:02,379
start to build the size of your muscle or
718
00:26:02,380 --> 00:26:05,109
get involved in anabolic processes.
719
00:26:05,110 --> 00:26:07,419
So what I would do-- this is going to be
720
00:26:07,420 --> 00:26:09,789
very general, but, if you have
721
00:26:09,790 --> 00:26:12,069
not been exercising at all, you
722
00:26:12,070 --> 00:26:14,439
are in luck because the minimum, effective
723
00:26:14,440 --> 00:26:16,749
dose for you is going to be
724
00:26:16,750 --> 00:26:17,879
really low.
725
00:26:17,880 --> 00:26:20,579
So two to three days per week,
726
00:26:20,580 --> 00:26:23,159
30 minutes per session,
727
00:26:23,160 --> 00:26:25,889
I want you to do 1 to 3
728
00:26:25,890 --> 00:26:28,229
working sets with 3
729
00:26:28,230 --> 00:26:30,719
to 5 reps if you're using
730
00:26:30,720 --> 00:26:32,999
load, or 5 to 12
731
00:26:33,000 --> 00:26:35,639
reps if you're using body weight alone.
732
00:26:35,640 --> 00:26:39,239
Just focus on these four exercises.
733
00:26:39,240 --> 00:26:41,549
Some kind of squat (it can
734
00:26:41,550 --> 00:26:44,399
be a bodyweight squat, it could be a squat
735
00:26:44,400 --> 00:26:46,889
with a physio ball between
736
00:26:46,890 --> 00:26:49,079
your back and the wall to make it easier, it
737
00:26:49,080 --> 00:26:50,579
could be a split squat.
738
00:26:50,580 --> 00:26:52,619
There are many different kinds of squats.),
739
00:26:52,620 --> 00:26:55,349
some kind of hip hinge (which
740
00:26:55,350 --> 00:26:57,749
usually is some kind of deadlift),
741
00:26:57,750 --> 00:27:00,089
some kind of press (which
742
00:27:00,090 --> 00:27:02,519
is-- it could be a push up against
743
00:27:02,520 --> 00:27:05,189
a wall,) and some kind of pull,
744
00:27:05,190 --> 00:27:06,599
like a row.
745
00:27:06,600 --> 00:27:09,059
Just start with those four.
746
00:27:09,060 --> 00:27:10,889
People will ask about-- you know, "What about
747
00:27:10,890 --> 00:27:12,629
core strength?" "What about Pilates?
748
00:27:12,630 --> 00:27:13,619
and things like that.
749
00:27:13,620 --> 00:27:17,009
Yes, core strength is absolutely necessary,
750
00:27:17,010 --> 00:27:19,319
but, when we go back to the longevity
751
00:27:19,320 --> 00:27:21,689
conversation and functionality, it is
752
00:27:21,690 --> 00:27:23,099
not sufficient.
753
00:27:23,100 --> 00:27:25,439
Core strength will be improved by all
754
00:27:25,440 --> 00:27:27,899
of the things that I just mentioned if done
755
00:27:27,900 --> 00:27:30,279
correctly. And, you know, three
756
00:27:30,280 --> 00:27:32,729
hours of Pilates a week is not going to be
757
00:27:32,730 --> 00:27:34,499
sufficient for most people.
758
00:27:34,500 --> 00:27:36,629
The only other question I want to ask is
759
00:27:36,630 --> 00:27:38,099
people will often say, like, "What about
760
00:27:38,100 --> 00:27:40,559
stretching?" What I really want to focus
761
00:27:40,560 --> 00:27:43,199
on with folks is mobility versus
762
00:27:43,200 --> 00:27:44,399
flexibility.
763
00:27:44,400 --> 00:27:46,769
So we want to be able to move through a
764
00:27:46,770 --> 00:27:49,379
full range of motion, and even
765
00:27:49,380 --> 00:27:51,689
move load through that range of
766
00:27:51,690 --> 00:27:53,999
motion, much more than we,
767
00:27:54,000 --> 00:27:56,789
you know, want to care about statically
768
00:27:56,790 --> 00:27:59,189
holding a stretch, really at any degree
769
00:27:59,190 --> 00:28:00,359
for any amount of time.
770
00:28:00,360 --> 00:28:02,339
Even though the splits look cool on
771
00:28:02,340 --> 00:28:04,619
Instagram, the utility of that
772
00:28:04,620 --> 00:28:07,109
is just not borne out in
773
00:28:07,110 --> 00:28:08,039
literature.
774
00:28:08,040 --> 00:28:09,119
This is super.
775
00:28:09,120 --> 00:28:10,889
I love this stuff. This is-- I feel like I'm
776
00:28:10,890 --> 00:28:13,169
doing a podcast with Coach Terri
777
00:28:13,170 --> 00:28:15,389
here. You know, instead of learning all of
778
00:28:15,390 --> 00:28:17,099
the behavioral things that I learn from her,
779
00:28:17,100 --> 00:28:18,899
I'm learning all these things that I need
780
00:28:18,900 --> 00:28:21,089
about exercise from you because, you know,
781
00:28:21,090 --> 00:28:23,399
this is important for people like me,
782
00:28:23,400 --> 00:28:25,529
okay? I don't want to waste my time with
783
00:28:25,530 --> 00:28:27,839
exercise. I don't want to spend more time
784
00:28:27,840 --> 00:28:30,869
or do anything that is not useful.
785
00:28:30,870 --> 00:28:32,219
So I love this.
786
00:28:32,220 --> 00:28:33,389
I love this, like, to-the-point
787
00:28:34,560 --> 00:28:36,029
recommendation.
788
00:28:36,030 --> 00:28:38,279
Okay, so what I'm hearing from you kind of
789
00:28:38,280 --> 00:28:41,339
supports what I've been hearing about
790
00:28:41,340 --> 00:28:42,419
things like HIIT.
791
00:28:42,420 --> 00:28:43,919
I don't know if that's one of the things that
792
00:28:43,920 --> 00:28:44,939
you wanted to mention.
793
00:28:44,940 --> 00:28:46,169
I don't know if that's one of the questions
794
00:28:46,170 --> 00:28:48,449
that you have from our community, but some of
795
00:28:48,450 --> 00:28:50,249
these exercises that I've been looking up--
796
00:28:50,250 --> 00:28:53,159
and I'm definitely at-- I'm almost 47.
797
00:28:53,160 --> 00:28:55,499
My focus here is on
798
00:28:55,500 --> 00:28:56,759
resistance training.
799
00:28:56,760 --> 00:28:59,009
I learned something from you today, which is
800
00:28:59,010 --> 00:29:01,289
it's not just-- I have to differentiate
801
00:29:01,290 --> 00:29:03,389
and learn a little bit more of the difference
802
00:29:03,390 --> 00:29:05,519
between muscle building and muscle strength.
803
00:29:05,520 --> 00:29:07,439
I would think, based on what you're saying,
804
00:29:07,440 --> 00:29:09,479
that really it's strength that I'm doing
805
00:29:09,480 --> 00:29:11,519
already and looking for.
806
00:29:11,520 --> 00:29:13,349
Yeah. And they are related.
807
00:29:13,350 --> 00:29:15,929
As I mentioned, usually I would start with
808
00:29:15,930 --> 00:29:18,599
increasing the size of muscle for most
809
00:29:18,600 --> 00:29:20,009
populations.
810
00:29:20,010 --> 00:29:21,659
But for someone who's therapeutically
811
00:29:21,660 --> 00:29:24,119
fasting, that's not really necessary,
812
00:29:24,120 --> 00:29:26,939
nor is it going to be the most productive
813
00:29:26,940 --> 00:29:28,529
if your goal is fat loss.
814
00:29:28,530 --> 00:29:30,869
What I mean by 'they are related'
815
00:29:30,870 --> 00:29:33,839
is that, once you get closer to maintenance,
816
00:29:33,840 --> 00:29:36,239
or once you're at maintenance, you do
817
00:29:36,240 --> 00:29:38,609
want to be working out in kind of an
818
00:29:38,610 --> 00:29:40,979
undulating way, meaning
819
00:29:40,980 --> 00:29:44,039
you, at times, want to focus on hypertrophy,
820
00:29:44,040 --> 00:29:46,589
or increasing muscle size, and, at other
821
00:29:46,590 --> 00:29:48,779
times, you want to focus on strength.
822
00:29:48,780 --> 00:29:51,299
The reason is that, if you can
823
00:29:51,300 --> 00:29:53,609
make a bigger muscle
824
00:29:53,610 --> 00:29:56,399
stronger, that's awesome.
825
00:29:56,400 --> 00:29:58,949
So you do want to focus on muscle
826
00:29:58,950 --> 00:30:01,319
size. You just want to be doing that once
827
00:30:01,320 --> 00:30:03,539
you're closer to or at maintenance.
828
00:30:03,540 --> 00:30:04,739
Okay. And that's definitely me.
829
00:30:04,740 --> 00:30:06,989
I'm not doing therapeutic fasting, although I
830
00:30:06,990 --> 00:30:08,909
do, of course, work with a lot of people that
831
00:30:08,910 --> 00:30:10,229
are, so that's good to know the difference.
832
00:30:10,230 --> 00:30:12,539
Although I'm not an expert, I can refer them
833
00:30:12,540 --> 00:30:14,669
here because that makes a lot of sense to me.
834
00:30:14,670 --> 00:30:16,679
Yeah. And then the other thing you brought up
835
00:30:16,680 --> 00:30:19,499
about HIIT, Nadia, is a really good question.
836
00:30:19,500 --> 00:30:21,779
So, as I mentioned, we do want to get
837
00:30:21,780 --> 00:30:24,179
to the point where we're able to
838
00:30:24,180 --> 00:30:26,459
train for power because
839
00:30:26,460 --> 00:30:28,739
that is really what we're going to be
840
00:30:28,740 --> 00:30:31,589
losing the most as we age,
841
00:30:31,590 --> 00:30:34,019
but we want to set a foundation for
842
00:30:34,020 --> 00:30:36,389
ourselves. So we literally want
843
00:30:36,390 --> 00:30:38,729
to build a pyramid here.
844
00:30:38,730 --> 00:30:41,039
And the base of that pyramid is
845
00:30:41,040 --> 00:30:43,859
our strong cardiovascular
846
00:30:43,860 --> 00:30:46,229
system, which is going to be built
847
00:30:46,230 --> 00:30:48,059
upon Zone 2 cardio.
848
00:30:48,060 --> 00:30:50,639
So before you hop into any
849
00:30:50,640 --> 00:30:52,799
high intensity-- I'm not going to mention
850
00:30:52,800 --> 00:30:55,199
brands or franchises, but any kind
851
00:30:55,200 --> 00:30:58,169
of high intensity, you know, hour-long
852
00:30:58,170 --> 00:31:00,839
workout program that's circuit based,
853
00:31:00,840 --> 00:31:03,119
I would rather have you, for a number
854
00:31:03,120 --> 00:31:06,029
of months, literally, do
855
00:31:06,030 --> 00:31:08,789
2 or 2.5 hours a week of
856
00:31:08,790 --> 00:31:11,399
Zone 2 cardio and build a really
857
00:31:11,400 --> 00:31:14,099
strong base for that pyramid.
858
00:31:14,100 --> 00:31:16,589
The other issue with something like HIIT
859
00:31:16,590 --> 00:31:18,929
training, which, for those who don't
860
00:31:18,930 --> 00:31:22,019
know, is high intensity interval training.
861
00:31:22,020 --> 00:31:24,209
It's a broad umbrella.
862
00:31:24,210 --> 00:31:26,369
But what people will often say to me is,
863
00:31:26,370 --> 00:31:28,739
"I've been doing this program,"
864
00:31:28,740 --> 00:31:31,139
whether it's at home or, you know,
865
00:31:31,140 --> 00:31:33,749
going to a group exercise class,
866
00:31:33,750 --> 00:31:35,579
"and I feel like I'm not really building
867
00:31:35,580 --> 00:31:37,530
muscle or getting stronger."
868
00:31:38,610 --> 00:31:40,559
There could be a number of things going on
869
00:31:40,560 --> 00:31:43,289
here, but what I would say is lifting
870
00:31:43,290 --> 00:31:45,779
weights is a broad term.
871
00:31:45,780 --> 00:31:48,059
It really is just, you know, movement of
872
00:31:48,060 --> 00:31:50,519
any external load repetitively
873
00:31:50,520 --> 00:31:52,019
that's not cardiovascular.
874
00:31:52,020 --> 00:31:53,819
So something like walking with a weighted
875
00:31:53,820 --> 00:31:56,279
vest is not weightlifting.
876
00:31:56,280 --> 00:31:57,989
Then you have powerlifting and Olympic
877
00:31:57,990 --> 00:31:59,909
weightlifting which are their own sport.
878
00:31:59,910 --> 00:32:02,369
The point I'm trying to make is that just
879
00:32:02,370 --> 00:32:04,739
because you are moving weights does
880
00:32:04,740 --> 00:32:06,899
not necessarily mean that you're gaining
881
00:32:06,900 --> 00:32:09,269
muscle or strength, but
882
00:32:09,270 --> 00:32:11,609
that does not necessarily mean
883
00:32:11,610 --> 00:32:14,699
that weight training does not work for you.
884
00:32:14,700 --> 00:32:17,069
A key principle in training is what we call
885
00:32:17,070 --> 00:32:19,529
progressive overload, and
886
00:32:19,530 --> 00:32:21,629
that can be accomplished with a number of
887
00:32:21,630 --> 00:32:23,699
different things. It could be heavier weight,
888
00:32:23,700 --> 00:32:26,339
less rest, more reps, more sets,
889
00:32:26,340 --> 00:32:29,219
using accessories like BFR bands.
890
00:32:29,220 --> 00:32:31,529
So if you're not building muscle or strength,
891
00:32:31,530 --> 00:32:34,019
you might just need to change one of those
892
00:32:34,020 --> 00:32:36,389
variables, and the simplest variable to
893
00:32:36,390 --> 00:32:38,669
change, when it comes to weight lifting, if
894
00:32:38,670 --> 00:32:41,069
you have access to a weight room,
895
00:32:41,070 --> 00:32:43,439
is load, is just how much you're
896
00:32:43,440 --> 00:32:46,289
lifting. So I would recommend increasing
897
00:32:46,290 --> 00:32:48,839
the load, even if you're fasting,
898
00:32:48,840 --> 00:32:51,269
and maybe decreasing the reps, and
899
00:32:51,270 --> 00:32:53,579
seeing if that's more effective for you.
900
00:32:53,580 --> 00:32:55,559
Awesome! I love the practicality of this.
901
00:32:55,560 --> 00:32:57,869
When I coach, of course, I talk about
902
00:32:57,870 --> 00:33:00,059
different topics, but I like these sort of
903
00:33:00,060 --> 00:33:02,189
very practical things that you can do, right,
904
00:33:02,190 --> 00:33:04,479
like these tips and hacks.
905
00:33:04,480 --> 00:33:06,389
So thank you for that.
906
00:33:06,390 --> 00:33:08,309
All right, Bethany, before we run out of time
907
00:33:08,310 --> 00:33:11,399
and I feel like we could technically
908
00:33:11,400 --> 00:33:13,919
go on forever here and probably
909
00:33:13,920 --> 00:33:15,509
we'll have to have you back because I feel
910
00:33:15,510 --> 00:33:17,189
like, after listening to this, people will
911
00:33:17,190 --> 00:33:18,809
have more questions.
912
00:33:18,810 --> 00:33:20,909
And so we'll probably have a part two, which
913
00:33:20,910 --> 00:33:23,069
I love when I feel that way at the at the end
914
00:33:23,070 --> 00:33:24,389
of a podcast. But I know you have some
915
00:33:24,390 --> 00:33:25,829
questions. How many questions are you going
916
00:33:25,830 --> 00:33:28,169
to try to get to for us today?
917
00:33:28,170 --> 00:33:30,569
I would really like to
918
00:33:30,570 --> 00:33:32,849
cover two questions here that
919
00:33:32,850 --> 00:33:34,079
come up all the time.
920
00:33:34,080 --> 00:33:36,539
So, first, "Do I need to eat protein
921
00:33:36,540 --> 00:33:38,999
within a certain time after or before
922
00:33:39,000 --> 00:33:41,909
working out?" The answer is a resounding
923
00:33:41,910 --> 00:33:44,309
no. The scientific literature on this
924
00:33:44,310 --> 00:33:46,739
points to there being really no, quote
925
00:33:46,740 --> 00:33:49,379
unquote, 'magic window' in which protein
926
00:33:49,380 --> 00:33:52,439
is hyper absorbed or most efficiently
927
00:33:52,440 --> 00:33:53,999
utilized by the body.
928
00:33:54,000 --> 00:33:56,549
What matters is getting enough
929
00:33:56,550 --> 00:33:59,429
protein overall for your needs.
930
00:33:59,430 --> 00:34:01,799
Now that begs the question what is
931
00:34:01,800 --> 00:34:03,899
enough protein for my needs?
932
00:34:03,900 --> 00:34:06,209
There is a ton of discussion about
933
00:34:06,210 --> 00:34:08,789
protein happening in our community right now.
934
00:34:08,790 --> 00:34:10,769
So if you're part of the Community, I would
935
00:34:10,770 --> 00:34:12,839
absolutely hop into this month's group
936
00:34:12,840 --> 00:34:14,879
challenge, which is how to optimize your
937
00:34:14,880 --> 00:34:17,249
eating days, because Megan is
938
00:34:17,250 --> 00:34:19,529
talking, specifically, about--
939
00:34:19,530 --> 00:34:21,928
like, actually getting down to the gram level
940
00:34:21,929 --> 00:34:24,329
and calculating how much protein you
941
00:34:24,330 --> 00:34:25,049
need.
942
00:34:25,050 --> 00:34:27,419
Okay. And if people are listening to this
943
00:34:27,420 --> 00:34:29,819
and that specific group challenge
944
00:34:29,820 --> 00:34:32,609
is done, where can they get some resources
945
00:34:32,610 --> 00:34:33,899
or information about this?
946
00:34:33,900 --> 00:34:35,968
Yeah. So if you come into the Community, you
947
00:34:35,969 --> 00:34:38,579
will have access to all of our past
948
00:34:38,580 --> 00:34:41,069
group challenges, which is amazing.
949
00:34:41,070 --> 00:34:43,619
We also have a forum where people
950
00:34:43,620 --> 00:34:46,349
are always asking, you know, how much protein
951
00:34:46,350 --> 00:34:48,629
should I be eating? Megan also just did a
952
00:34:48,630 --> 00:34:50,908
maintenance masterclass, which you can get
953
00:34:50,909 --> 00:34:53,399
access to, as a Community member, with
954
00:34:53,400 --> 00:34:55,649
a discount, actually, even though it's
955
00:34:55,650 --> 00:34:56,908
already happened.
956
00:34:56,909 --> 00:34:59,069
So it won't be happening live, but she gets
957
00:34:59,070 --> 00:35:01,109
very nitty gritty about protein in that
958
00:35:01,110 --> 00:35:02,639
masterclass as well.
959
00:35:02,640 --> 00:35:04,509
That's awesome. Thanks for that.
960
00:35:04,510 --> 00:35:06,779
You bet. The last question I want
961
00:35:06,780 --> 00:35:09,119
to get to is, "I get
962
00:35:09,120 --> 00:35:11,159
hungrier after I work out and it makes it
963
00:35:11,160 --> 00:35:12,509
harder to fast.
964
00:35:12,510 --> 00:35:14,789
Should I shorten my fasts so
965
00:35:14,790 --> 00:35:17,129
I can work out?" I get this question
966
00:35:17,130 --> 00:35:19,289
all the time. I would say, if you are in the
967
00:35:19,290 --> 00:35:21,629
fat-loss phase of your journey, and
968
00:35:21,630 --> 00:35:23,999
I mentioned this before, but if you are using
969
00:35:24,000 --> 00:35:26,969
fasting as your hammer, keep fasting
970
00:35:26,970 --> 00:35:28,859
as your main hammer.
971
00:35:28,860 --> 00:35:31,289
It's your main tool for fat loss.
972
00:35:31,290 --> 00:35:33,959
What I would do instead is decrease
973
00:35:33,960 --> 00:35:36,569
the intensity and/or duration
974
00:35:36,570 --> 00:35:39,149
of your workouts if this is happening,
975
00:35:39,150 --> 00:35:41,309
and check in with your electrolyte and water
976
00:35:41,310 --> 00:35:44,189
intake, and start to ramp exercise
977
00:35:44,190 --> 00:35:46,739
back up slowly, but do not
978
00:35:46,740 --> 00:35:49,439
let exercise threaten the length
979
00:35:49,440 --> 00:35:51,839
or the consistency of your fasting if
980
00:35:51,840 --> 00:35:53,699
you're in the fat-loss phase.
981
00:35:53,700 --> 00:35:56,279
This is awesome advice,
982
00:35:56,280 --> 00:35:58,679
so on-topic, so on-spot.
983
00:35:58,680 --> 00:36:00,599
Thank you so much and just thank you,
984
00:36:00,600 --> 00:36:02,159
Bethany, this was amazing.
985
00:36:02,160 --> 00:36:03,239
It really was.
986
00:36:03,240 --> 00:36:05,879
I know we could go on forever here and I
987
00:36:05,880 --> 00:36:07,529
bet you have more questions.
988
00:36:07,530 --> 00:36:09,749
And I don't mean to cut you off, but this was
989
00:36:09,750 --> 00:36:12,029
beautiful and I really want people to just--
990
00:36:12,030 --> 00:36:13,919
before they get overwhelmed, I really want
991
00:36:13,920 --> 00:36:16,139
them to let this information soak in.
992
00:36:16,140 --> 00:36:18,319
As I said, I am certain that we're going to
993
00:36:18,320 --> 00:36:20,749
have to have you back for part two
994
00:36:20,750 --> 00:36:23,209
of this particular topic because I still
995
00:36:23,210 --> 00:36:25,579
have questions, and so we'll save those for
996
00:36:25,580 --> 00:36:26,689
next time.
997
00:36:26,690 --> 00:36:27,889
So thank you again, Bethany.
998
00:36:27,890 --> 00:36:29,419
This was amazing.
999
00:36:29,420 --> 00:36:30,799
That's it for today.
1000
00:36:30,800 --> 00:36:33,019
This was jam-packed information.
1001
00:36:33,020 --> 00:36:35,329
I hope you guys enjoyed this one as much as I
1002
00:36:35,330 --> 00:36:37,399
did. Thank you again, Bethany.
1003
00:36:37,400 --> 00:36:39,679
Have a great week, everyone, and
1004
00:36:39,680 --> 00:36:40,680
happy fasting.