(upbeat music)
- Welcome my friends to the "Bob and Brad Podcast".
My name is Mike Kenitz, I'm a PT assistant.
Today, I'm interviewing Jordan again.
She has her Bachelor's in Exercise Science,
Master's in Nutrition,
and she is a certified personal trainer.
Today, we are talking about everything intermittent fasting.
So, without further ado, here is Jordan.
So, are there better foods than others
to break your fast with?
- So, with this one, yeah.
Like, I would not so, whatever, I would go back.
That football player, that was a good example.
I don't even know who this dude is
and I'm like referring to him.
Like coming off of your fast
with like just a bunch of sugar, not a great idea.
So, better choices.
Like I'm a big fan of, like this morning,
I'll just use myself as an example.
The first meal I ate after, it wasn't really a true fast,
but the first meal of the day
after my overnight fast,
I had like a couple eggs,
I had some kind of meat leftover that I mixed in there,
some leftover vegetables.
I've not mentioned carbohydrates yet, note that.
And then I put some slices of avocado on top of it
and that was, and I cooked all this in butter.
So, I ate fat and protein.
That was my first meal of the day.
The advantage to that is this,
that meal is sticking with me now
and it's not making me wanna like go spiral outta control
and just go eat a bunch of other crap.
So, focusing on, especially when you're, you know,
you're gonna be a little bit more hungry
'cause it's your first meal of the day, right?
So, focusing on good quality protein and healthy fats
for your first meal is gonna be way better
than coming off of it eating a bagel
and a bowl of cereal
in the morning, carbs. - Yeah.
I would at least balance your food.
- Yeah.
- I mean you could still have carbohydrates in there.
- Right. - But just don't eat
like just a piece of toast or something.
- Right, yeah.
So focus, emphasize the protein and fat.
I mean carbohydrate's fine to eat with it,
but make sure you're for sure getting the carbs and fat
in there for your first meal.
- Here is DK Metcalf. - Here he is.
Big dude, what's his name?
- DK Metcalf.
- See Mike, I don't know. (Mike laughs)
My husband would probably shake me right now.
I hope he doesn't listen to this.
Really embarrassed of me.
(Jordan chuckles)
- Oh, it's fine.
But yeah, that's the guy I was talking about.
So, the last question is,
what is the best way to get started on fasting
for someone that's new to it?
- So, if you're starting from square one,
I'll give you a couple tips.
Don't do it all.
Like don't all of a sudden adapt
just an 8 hour feeding window and fast for 16 hours.
Start small.
So, a simple thing that you could do
is whenever you wake up try to wait one hour
before you eat your first meal.
Like very, I know that probably
sounds really simple to you Mike,
but for somebody who's eating all day long,
like that's even a little bit of a challenge.
Actually, who's the guy I was listening to?
Huberman was talking about some research there
of like that's pretty strong
just as we've evolved as humans,
it's super important to for sure wait an hour
and then two hours before you go to bed
where you're not eating.
So, don't even pay attention to the timing on all of this,
just when you wake up in the morning,
let's say you wake up at six o'clock
refrain from eating anything for at least an hour.
Let's say you go to bed at 10 o'clock,
try to refrain eating anything past eight o'clock.
So, having those kind of little bit of rules for yourself.
Obviously don't starve yourself please.
That's not what I'm telling people to do.
Starting with like little small things
that you can do like that is really helpful.
I think the 12 hour overnight fast, too,
is a really great starting point for somebody
who's nowhere near any sort of fasting or awareness of this.
'Cause I think that's just enough for somebody,
for your body to get a break and feel some benefit to it.
And then you can just gradually increase.
Maybe every couple weeks or so
increase your fasting time by an hour.
- All right.
And I think people should tailor it to their lifestyle
'cause some people, you know,
they want to eat dinner with their family
so you're probably gonna not eat early in the morning.
Where some people, you know, don't have a family,
they're just single.
Maybe they'd rather eat, you know, breakfast.
And then they're just like, I'm not hungry for dinner.
Because I mean you, technically,
if you're active through the day,
you'll burn the calories you eat in the morning
versus at night.
- Right. - But it also depends
on total amount of calories you consume still, so.
- Right.
This, I think the big thing
is kinda like tips for people getting started, too.
Like this is not meant to add an extra stressor
to your life either.
Like this is meant to kind of free you a little bit,
so its like so that you're not all consumed
by your food all the time.
But yeah, like you hit the nail on the head,
like definitely want to tailor it to your lifestyle.
How I eat is not gonna be the same as how you eat
'cause we live two different schedules and lives.
Like for you eating your first meal
like I did today at eight o'clock,
well you're just barely rolling out of bed.
That's not feasible.
But for me, I'm like starving by that point.
'Cause I've been up and moving and active for a while.
So, but for me then I have to be more mindful
because I am up early to not eat super late at night.
And I think about that often
because I want to have that time where my body can rest
and digest and chill out so that it's not constantly
needing to digest my food.
So, for me I'm a person who's gonna be aware
of my evening choices
where you maybe have a little more leeway
like you're hungry at eight or nine o'clock
to get away with with eating
because you sleep in a little bit later
'cause you stay up late.
Do you know what I mean?
So- - Yeah.
- It just, it is, it's important
to think about your lifestyle.
And if your family dinner's super important and valuable,
if your family can't sit down together
until seven o'clock to eat, that's fine.
But maybe then you'll more so work
on your fasting in the morning.
- Yeah and just 'cause someone can't do it one day,
like they're just busy,
it doesn't mean you can't just do it tomorrow.
Like you don't have to be strict with it every day.
- No.
- I mean I'm not.
- And you, there's benefit
from even once a week if you do it.
Like I'm not real great about it on the weekends
'cause I stay up a little bit later.
My weekdays are pretty rigid
'cause you gotta go to bed pretty early
if you wake up at four.
But on weekends I might, you know,
do a little bit more socializing,
stay awake a little bit later.
I don't, I'm not real picky
on the whole intermittent fasting thing over the weekend.
Or maybe somebody, we go out to breakfast.
I don't know.
Don't sit and stress about it.
You have to tailor it to your lifestyle
and there are still great benefits to fasting
even if you're not doing it regularly.
- Yeah and some people,
who is it Thomas DeLauer or something?
He has like certain days he fasts.
(Jordan hums)
He's a big fasting person.
But yeah, I guess just pick what works for your schedule
and don't make it seem like a chore.
For me personally, it freed up my meals
to be more calories and I feel more satiated.
'Cause I used to eat, do the small meal thing
and I could tell you I absolutely
hated the small meal thing.
- Yeah and I think you're probably a lot less susceptible,
too, to like dips in your energy throughout the day.
You're a little bit more stable in the energy.
That should be a benefit people feel actually
is increased energy.
Because you're not having
like the constant ebb and flows in blood sugar
all over the place, so.
- Yeah, normally the morning,
your brain functions pretty crisp for a while till you eat.
- Yeah.
- If people wanna learn more,
do you have any like resources you would recommend?
- Well, I'm a big, we're doing a podcast right now
but I get a lot of my information from podcasts
on this kind of stuff
and I meant to write these book titles down.
Maybe we could link them or something.
But there's a couple really good books out there
on intermittent fasting.
- I'm try, I'm pretty sure the one I read years ago
was called "The 8-Hour Diet".
I'm looking it up real quick.
That's the one I first read.
Yeah, "The 8-Hour Diet" it's called.
- "Feast".
- I'll link it down below.
- "Feast Fast Repeat", I think.
I'm just double checking.
Yeah, that's a newer one.
That's a really good guide to intermittent fasting.
So yeah, if you wanna write that down to link it,
but otherwise people if you're listening.
Yeah, "Fast Feast Repeat".
- All right.
Well thank you for joining us today.
- Yeah, absolutely.
Thanks for having me.
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