Barbell Shrugged - Intermittent Fasting w/ Anders Varner, Doug Larson, and Coach Travis Mash - Barbell Shrugged #540

Episode Date: January 18, 2021

In this Episode of Barbell Shrugged:   What is Intermittent Fasting What the benefits of an 18/6 eating window What the drawbacks Is IF a magic pill for food quality How do you program it with morning workouts   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ———————————————— Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa ———————————————— Please Support Our Sponsors   PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

Shrug Family, this week on Barbell Shrug, we're talking about intermittent fasting. Two weeks ago, we launched the Diesel Dad Nutrition Challenge, and along with that, we realized that a large majority of the dads that are doing the challenge also follow intermittent fasting. So we are providing a ton of nutritional coaching and information and how people can structure it in their lives, but intermittent fasting continues to be a hot topic and how people can structure their nutrition to meet the goals and use intermittent fasting as the tool of how they get there. So we did an entire show on it because the Diesel Dad Dojo is the hottest spot in all of the Facebooks right now.

We hope you enjoy it. We hope you learn how to implement intermittent fasting into your life, some of the really good things about it, maybe some of the drawbacks and who intermittent fasting is for. I think it's a great option for many, many people, especially if you're busy, you've got a family, you've got work, you've got a lot of things to do to be able to just shorten that eating window. So get in here, learn a lot, maybe try out some intermittent fasting yourself, and we'll see you guys at the break. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. Welcome to Barbell Shrugged.

I'm Anders Varner, Doug Larson, Coach Travis Mash. Today on Barbell Shrugged, talking about intermittent fasting. Bros, before we get into this, I have to tell you, I've been waiting to tell you this on the show because my body right now is so wrecked from hanging out with this 19-year-old kid in my garage for the past three weeks. The volume of training, dealing with somebody that's half your age. I feel like I'm Travis Mash walking into his own gym and having to deal with all these kids that are half your age that just don't stop training. He can go for hours and hours. There's no lack of energy. He sleeps so well. He's got all this natural testosterone flowing through his

life. He's put on six pounds in the last three weeks. I just look at him and I'm like, man, how do I keep doing this? It's so freaking hard training with somebody that is half your age that needs to be on some gigantic volume program and just trying to gain 10 pounds. I'm like, dude, you set the bar way too low at 10 pounds. If three weeks your body is putting on six pounds, you need to figure out how to get to 200 pounds, not 180.

Yeah. So, yeah, that is impressive. I think, you know what a funny paradigm? You know, your 19-year-old can go hours and hours in the gym, 30 seconds in the bedroom. Whereas, like, as you get older, you go, like, go hours and hours in the gym, 30 seconds in the bedroom. Whereas as you get older, now I go 30 seconds in the gym, hours in the bedroom.

So that's a good trade-off. You got him. I'll take it. You got him. You stay in the gym, partner. The reason I brought it up, though, is that there are – I haven't trained seriously with anybody that isn't basically you guys or people like you guys that have been training so long that we all just kind of hang out and train together

whenever we're all in the same room. And the thing that I know, like when I watch him move, it's so interesting because if I were to like draw a diagram of a deadlift, like his back's in the right place, his knees are in the right place, the bar's in the right place, he pushes away, his core stabilized, everything is in the right place but the efficiency and like there's just something janky about watching somebody that doesn't have a ton of experience even though they're doing it all right um in that they just haven't really put in the reps that somebody that's 30 something years old that's deadlifted every single week of their life for the past 20 years like it it has like it's really almost reshaped how i feel like i like speaking out loud on the

show but how i communicate whether it's social media or on here about deadlifting because i just always assume people know how to deadlift yeah not. Not the case at all. But yeah. Yeah. And there's like, there's like a, a training age piece of like when I, it's really something kind of almost like about warmups. It's like,

well, I don't really need to warm up. I've done a trillion deadlifts in my life, but some people haven't, and they should probably spend a lot of time just doing the movement nice and slow and their warm-ups get moving and perfecting the movement and just getting really comfortable with it because there is a comfort level it's almost like his body is in the right place he's doing all the right things but his body almost like doesn't trust that it's right

if that makes sense there's just like a little bit of this like hesitation of like the the pattern just isn't so ingrained into everything that he does um where if all three of us were in a room there's going to be like 275 on the bar before we can even blink because we just know how to go there. He has no database. It's all about the neuromuscular connection, man. It's like, you know, they just don't have that, you know, ingrained movement. Like, you know, it's like riding a bike. You've ridden a bike, you know, for two decades.

It's just so natural. It's like the brain, it's like, you know, the base of the brain stores all that information, and it's just not stored for him yet. He's still developing these pathways. And so I totally understand exactly what you're saying there. Yeah. It's like his database is there. It's computing everything, and it's got all the right stuff firing,

but he just hasn't done it enough to have like just the confidence just walk over and pick it up perfectly he's not riding a bike yet he's still learning to ride the bike it's a it's a big difference in knowing how to ride a bike and like learning to ride a bike yeah it's super interesting and it actually makes me wonder like how much i'm still learning just by continually doing deadlifts. Like that rate of growth slows down after you've hit a certain point, but like how much better can I still get at doing deadlifts? Well,

at your age, I think, I mean, that's your, you guys, for me, it was, that was my primary area of like when I got really strong.

So you, I think it's a golden era. I remember that from the Ronnie Coleman documentary. That was one of my favorite lines from his first documentary. It was like, it takes a long time to build a world-class body. It's like, Ronnie, you're the man. I'm still working on my world-class body too. 30s was like golden.

And then 40s are shit. But you train a lot of younger kids is there when do you start to notice that kind of transition just into like the pure confidence of of the movements um i think it's not like mor Morgan stands over the bar and they're the same age. Morgan's younger. Yeah. But Morgan has been doing it a decade. And so it's a huge deal. Once you're five years of doing the same thing, I feel like there comes this whole new,

like your body's kind of got the movement. And you can make small improvements, but you're not going to make these massive improvements at that point. It is what it is. You know, we've made, Morgan lately has made a lot of – Crushing it. Crushing. Yeah, but he went through a year, like, you know, a year of almost being plateaued, which is, you know,

that's his first ever battle with plateauing, but now he's, like, crushing. I'm proud of him for, like, working through that mess. Confidence looks good. Oh, yeah. I'm proud of him for like working through that mess confidence looks good oh yeah 200 uh power jerk 205 clean kilograms by the way 451 yeah clean I don't know that any 17 year old has ever cleaned that much in America I don't know pretty sure 51 is so gnarly yeah I mean how many people have cleaned that about and period very few like he's already cleaned more than i ever did the most i ever did was 418 so he smashed me yeah yeah so tall too

it's like six one you would think like the the best person one of the best lifters in america like wouldn't be so tall and lanky like he is i know i'm just i'm thinking that if we're talking about him getting to eventually 109 kilos, I think at 109, he does things that people have just never even heard of. Like, I think, you know, he cleans more than any human ever in America and like, uh, possibly like in the world, I feel like he can, cause he's toe to toe with all the youth and junior in the world. And so like, you know, I feel like his development. He was in puberty a year ago, too.

Yeah. I honestly don't think he's fully, you know, finished puberty. No. He's got, like, six years. It's going to be awesome. But what's he weighing right now? You're bumping him to a 209, as we said? He's only 96.

Sorry, 109. He's, like, barely a 96. Look, he has to eat. Like, 109? He's like barely a 96. Like he has to eat – like he has to gorge himself to be 96 kilos. And 109, though, it just makes sense because he is doing this, you know, when most people are like 5'8", 5'9", 5'7". You know, so they're able to pack a whole lot more muscle than he is at 6'1". So I feel like at 109 kilos, he just does freaky stuff. It's a good thing Wes Kitts is, like, about to retire

because when this kid is, like, in his 20s, that's a wrap. So not to be mean. I love Wes. Yeah. Wes Kitts laps on 20 or 30 more pounds. It's a beast. Do you remember what age you were when you actually felt like you were strong? 19 is when I feel like I was stronger than most people is when I was like, yeah, I'm a different level.

And then obviously in my 20s. What were your numbers then? Do you remember? It was like 600 pound deadlift. Yeah, definitely. You know, like in 19, I was, no, it was more than that. I deadlifted 660. I was squatting 600, benching 400s.

I was clearly jerking over 400. The first time I ever thought, hey, maybe I may be good at this, was when I could do the 100-pound dumbbells in Gold's Gym for like six reps on flat bench. And I was like, damn, it's lonely down here. It's just me and my bros hanging out with the hundreds down here. Nobody else is touching them. Maybe this could be good. Did you do it yourself or did you get someone to hand them to you?

Definitely kicking them up on my knees. That's one of the coolest parts of lifting with the dumbbells, kicking them up on your knees. It doesn't count if you don't. Yeah, if someone's handing you dumbbells. Weak. No way. Weak sauce. Yeah.

You got to bend over with a nice rounded back. Nearly put yourself in the hospital doing a 200 pound deadlift hoist them up and just control those things like that roll back is gangster because then it's like your head gets swallowed by the dumbbells perfect you do the same thing when you kick up you like you let you bring your knees up to the dumbbells and kind of just rock forward and just stand up and walk away if you can the hundred is crazy though that though. That's the most fun way to do it, which is the heavy weights. It's kind of like pendulums you, like this teeter-totter effect where you just get sucked forward.

If you mess up a little bit, you can just kind of go immediately to the ground. Yeah. Yeah, you just drop them. Those are like the things. It's kind of like what I was talking about earlier with the kid that's training here. He has no idea how to do cool stuff like that. If I had a lat pull-down machine and we just loaded it up, if you're strong, you don't just get off the lat pull-down machine. You let that thing swing you up and bring you to your feet.

You got to let it do the work for you. That's like OG cool people moves. Cool. Yeah, like I'm not going to lower this thing a little bit you let that thing yank you up like you're on a swing yeah and you walk it out yeah yeah um last thing i have to talk about because we're gonna put this show up next week is squat university's book showed up and i needed to brace my core, send my hips back, actually get into a good position in order to pick the book up.

That thing weighs 10 pounds and it is maybe the last book anybody needs to buy about getting healthy and understanding every single thing there is to know about squatting. I think if your coach doesn't own this book, you consider getting a different coach. I completely agree. Yeah. Yeah.

It's like a real textbook. It's a real textbook. Easy to read though. And easy to understand. I feel like textbooks are written in a way where they purposely write it that way to make it hard to read. Whereas, you know,

Aaron purposely wrote it to make it fun and easy to digest. I wish textbooks were written more like that. I buy a lot of books and never when they show up, do I do have the reaction that I had when that book showed up? It was like it, I opened it and I was like, holy shit, this thing is so serious.

Like it feels like you have to be a weightlifter to buy it and yeah like pick it up it's like it's like picking up a 45 pound plate you're like oh that's real this thing is dead serious i got two by the way for people that are listening that don't know what we're talking about he he wrote a book called Rebuilding Milo, and it's all about injuries and training around injuries, coming back from injuries. Boarding injuries, all kinds of stuff, yeah. Yeah, so if you're a weightlifter or a crossfitter and you've been beat up and banged up before,

you have past injuries, and you're looking to stay healthy and kind of pain-free as you train, it's a fantastic book. It's really super in-depth. Aaron's really knowledgeable, and in depth. Aaron's, Aaron's really knowledgeable and he knows how to explain things in a very simple manner. A great writer. He's a great writer. Easy to digest. I got this book too is velocity weightlifting. Like honestly, it was my, my boy, Will, coach Will Fleming. And he's like, Hey,

can I send you this book? Honestly, I was like, yeah, you know, and I was like, I've already written a book about velocity you know but of course ours was geared towards all kinds of you know sports and his is just weightlifting not but it's really good i was what are you doing at school right now are you on christmas break i'm still on christmas break until uh next week are you going back yeah i'm in panic like thinking i'm about to do the same thing over again yeah yeah i'm like you know i was excited at the beginning of last semester and now i'm like slightly panicked but i'm so happy you're back why not me oh that whole i i have like the the glorification of school like i'd love to go, and then I just know I'd sit there and be like,

I don't want to do this. I love learning so much work, man. Like I love – like Doug. Doug reads because he loves what we do. And like I would read no matter what, but there they force it. You're like you have deadlines, which is good for me. The way most of the people aren't writing books like Aaron Horschak either. They're writing like boring ass textbooks that don't tell cool stories.

Like if you wrote a textbook on velocity, which you kind of did, it would be super interesting because you're telling stories about your life and your athletes and your coaching and why you do it. How we apply it. Yeah. Most textbooks about business are so brutally boring that you're like, nobody, like, who is this written for? Yeah. Like, exercise physiology books are just like, man, I think the body is so exciting.

Why do you guys write it in a way that makes me want to shoot myself you know like you know like it's make it cool it is cool yeah like i feel like most anatomy books should just be like hypertrophy books yeah it'd be so much cooler if you just wrote it about getting jacked like here's the muscles this is how they work or talk like that you know like you know, you know, how great it would be, a.k.a. getting jacked or, you know, just. That's why reading Steroids is a Sport and, like, Chasing Excellence

and all those movies, all the books that are, like, just tell stories about weightlifting, I can finish them in, like, a day and a half because they just freaking, it's like speaking your language. They don't try to paralyze you with this useless information. Right. Yeah fasting bros yeah yeah go for it tell me about it

what's uh you ever done it this oh yeah yeah i've done it uh intermittent fasting so uh unlike the highest level we're looking for not even looking for but people that are interested in it i think one of the most successful tactics to go about the intermittent fasting, they break it down. It's like an 18-hour fast and a six-hour eating window. That means basically if you eat your last meal of food at 8 o'clock, you basically fast until I think it's like 2 o'clock the next day, and then you eat from 2 to 8. And that window becomes where you eat your three to four meals, hopefully get 70% of your body weight and protein, whatever carbohydrates you need for the day and fat.

But you put all of that, all of those calories into an eight hour window. And one of the biggest reasons people do it is that once people start eating, it's really easy for them to overeat. So if your first breakfast is at seven o'clock in the morning and you eat a seven to 800 calorie meal, which isn't that gigantic of a meal. If you're, if you're a, uh, 175 pound male, there's a good chance you just ate 40% of what you should be eating in the day. And now you're going to go to work or you're going to be at your office or like where, wherever you are for the day. And there's a good chance you're going to snack on something. And that snack is going to be another three to 400 calories. And then lunch shows up and now you're at 700 calories again. Then there's a mid afternoon snack. And

then there's some sort of dinner party. Next thing you know, yeah. Next thing you know, you've eaten 3,500 calories and you're wondering why you may have put on an extra 10 to 15 pounds. Intermittent fasting is like a really simple, easy to understand way to create a much smaller eating window so that maybe your 700 or 800 calories starts at two o'clock in the afternoon, and then you're full until dinner time, or you're full until after your workout. And from there, you more or less are able to have 700 calorie breakfast at two. You have a 500 calorie snack at four o'clock, five o'clock, and then you have a dinner at seven or eight. That's another seven, 800 calories. And now you've hit an actual caloric intake number that is sustainable. It meets you at maintenance calories. And then you can kind of go from there on where you want to go with your personal goals.

I think that where this thing really goes off the rails is people thinking that it's some magical solution to all of life's problems. And the data and kind of like people's interpretation of what they're doing is so over-glorified. And because of that, it creates this idea that you're doing so much more than what you're really doing, which is just having a long eating window to eat less. I remember growing up, like skipping meals was so taboo you were never supposed to skip meals like you always eat breakfast like immediately when you get up you get every two to three hours like you don't want to lose muscle massively you just you're supposed to be just eating all day long six meals a day was the was what like bodybuilding.com and all the magazines told you to do yeah right five minimum. Five minimum, six preferably.

Yeah. Yeah. When I first started hearing about intermittent fasting and I was looking at going, all they did was skip meals and then they slapped a fun marketing name on it and now it's okay. Like I don't get it. I've actually come around to it in a lot of ways over the years uh i think it's a good idea for for people that want to lose weight and they want to reduce their calories it's just a it's a very simple way to do that yeah you could try to just to just eat less but then you need

willpower multiple times a day you know you're gonna need willpower on this too because you're gonna be hungry presumably for the for the 16 hours that you're not eating, at least for some portion of it. But really, I kind of noticed this one. My dad, like a year ago, said he was trying intermittent fasting. And in my head, I went, oh. And I thought about, for my dad specifically, I was like, that'd probably be something that you could stick to. I didn't have to give my dad a nutrition lesson and teach him about food quality and all that.

Like that's also important. But I was like, oh, if he did intermittent fasting, he totally can wrap his head around how to do that. It's like very simple, very simple procedure, very simple instructions. Like you just don't eat at this time and you can eat, you know, normal ish at this time. Yeah. And research shows that if you're that especially if you're doing strength training and you're able to get the same calories during the feeding window

that you would have gotten throughout the entire day, then the body composition changes are basically the same. It does just come down to total calories in a 24-hour period. People fight Lane so much. I love, you know, if I get bored, I go to Twitter and look up Lane Morton and, like, watch him just savagely, like, wreck people over this, what we're talking about, you know, because he's super cool about it. You could say, if I told him, hey, Lane, I think I'm going to try intermittent fasting,

he'd be like, awesome. If I said, Lane, intermittent fasting is superior to everything else because of X, he would wreck me. He would be like, you're being a zealot. Don't lie about it. All it is is a way of reducing calories. That's all it is. Yeah. I think it really just comes down to what method of reducing calories seems to be the easiest to actually adhere to. Right.

And with intermittent fasting, you know, there's a certain type of person that sees that and goes, I could easily do that. As long as you don't go, I can't eat for 16 hours, I'm not even going to try that. It just depends on who you are. It definitely works for me. I've done intermittent fasting and it's just, it's perfect because, because of the way I am, like I'm very busy.

It just makes things super simple for me versus like, you know, if I have to, like if I thought about tracking my macros, it, that freaks me out. Cause I'm like, I don't know that I can add,

you know, the amount of time that's going to take to do that multiple times a day. Like I just, you know, anything where I think in my ad to time freaks me out. and add the amount of time it's going to take to do that multiple times a day. Anything where I think it might add to time freaks me out. Whereas intermittent fasting actually gives me more time. I can totally change your mind on that. You only eat the same four things over and over and over again. Yeah.

That's the hardest part about getting people to understand about macros. It's like it doesn't take that much time because you eat the same eight ounces of meat at every single meal but i think the harder part is like weighing and measuring right like weighing the food um that's what i'm talking about yeah because because of the weighing part i feel like i eat much more bland meals but the actual like putting in the app and making sure that your first meal is 700 that each meal is 700 calories is like relatively is yeah it's super easy it's just extra time a little bit of extra time weighing the stuff and it kind of makes you like not a part of like if if somebody makes like a meal you kind of look at you're, I don't know what the hell's in here.

Like meals are – tracking your calories is really easy if it's like I'm going to have eight ounces of beef and then I'm going to have one to two cups of rice and then I'm going to have vegetables. Yeah. And that's it. And it works out really, really well. But, Doug, let me ask you, with intermittent fasting and the fact that, you know, you can just eat

whatever, when it comes to quality food, I feel like when it comes to micronutrients, I do feel like there comes a time where if you eat terribly, you eat poorly, that's going to catch up with you in other ways. Or does quality not matter at all? I totally agree like with that that goes for any any type of of dieting or just calorie restriction like if you hit your macros with shitty calories you can still lose weight and get leaner and there's health benefits to just simply losing body fat so that's that can be a positive in the long term also you know if

you're you're 400 pounds versus you know 220 like doesn't matter how you get to 220 you're probably going to be healthier at 220 but i do think in the long term food quality especially matters a lot like your your body composition is kind of a short-term thing you're trying to just lose some weight or get to whatever your ideal body weight is but wait in the long run i definitely think food quality matters a whole lot from exactly what you're saying, like from a micronutrient, uh, phytochemical, et cetera, perspective. Like if you're just eating, you know, just white bread for your carbs and, and whatever else, like, yeah, you're not getting anything. Even if you're sustaining yourself as a living being, you're not, you're not doing the optimal way way i feel like if you are into health and fitness

especially if you listen to this podcast you're you're into this stuff at some level you want to be good and you want to get better at and if you care about your health in a significant way then i think eating high quality food is is a must it's like it's actually for me it's the first thing i think about i just eat the highest quality food i possibly can and the calories are kind of automatically controlled yeah yeah the way that i think about the the quality is like as doug said you can eat whatever you want you want to eat a bunch of white bread to get your your calorie your carbohydrates radical but it's going to become over time significantly harder to stay within your the caloric a lot but that you need to sustain whatever

your goal is because your body is telling you that you're still so hungry because you're not getting the actual nutrients like i don't think that your body is going to regulate the amount of calories that you eat but your body is definitely looking for specific nutrients to ensure that its function is alive yeah so if you're not getting the nutrients um your body's going to continually trigger to your brain we're hungry like you can eat so many cookies or so much ice cream or whatever it is chips you can eat all that stuff to get whatever carbohydrate number you need but you're not getting any nutrients. So as soon as you're done, you've got this like salty, super palatable food in front of you, or the sugary, super palatable food in front of you. And your brain's going, okay, uh, there's

food in there, but we still aren't nourished. We need to go eat. And then you go eat more of the bad stuff and you still are, you're intaking all these calories but your brain's not recognizing any of it as you know if you eat sit down and eat a steak and a sweet potato and some broccoli your brain's gonna go oh dude that was great that was fantastic we don't have to worry about how many calories really came in because a six to eight ounce piece of steak is very filling and we think sweet potato is very filling and you got what 40 to what, 40 to 50 carbohydrates, 40 to 50 grams of protein, 20 grams of fat. You've got some vitamin A in there. You've got creatine in there.

You've got a lot of, like, micronutrients that helps the body. Yeah. All those things, like, you know, vitamin A, vitamin B, you know, vitamin C. Like, every one of those micronutrients serves a purpose in the in the body and so if you start to you know if you eat terribly you know all the time then there's going to be deficits and then there's going to be functions of the body yeah aren't performing uh up to par and so yeah you yeah, you're going to, you know, to the point where you could literally cause, you know,

early death simply because you're not giving the body like what it needs to, uh, like calcium, for example, you keep, you need calcium to, for your dang heart to beat. And so for your muscles to function,

like, so like it's important that you do somewhat, you know, good quality, at least somewhat. Yeah. I mean, it's like drinking soda, right? Yeah, liquid is going into your – it's like the soda. It's like liquid is going into your body.

There's no water. As I'm drinking my bang. Yeah. He's back. Charles Madsen is back from COVID. he's got his bang energy drink this morning yeah it's a lot he's 100 recovered from covid19 yeah we're talking about food quality and just smashing smashing bang at 7 44 a.m that's the best time to do it i feel like that's the only time to do it in the morning they don't do the only time to do it. Do it in the morning.

They don't want to do that with dinner time. I was struggling this morning, so I had to do it. We talked about the 16-8 intervals, but there's many other ways you can do intermittent fasting. The majority of the fasting that I've ever done has been just taking a day off. Usually for me, I just did it on travel days. Like if I was going to be already just hanging out in airports all day long, then you, you can have an intermittent fasting day where you just don't eat anything.

And then all the hassles of like getting to an airport and finding a restaurant and like sitting down and getting your food and getting your plane on time, all that stuff goes away. You can just, you can just, for me, in in my case i can just work while i'm in the airport and not have to worry about you know buying finding high quality food or overpaying for low quality food or whatever you end up doing while you're at the airport so just taking a day off is is one way to do it um and or you can just, you can just randomly skip meals. I think that's a little more haphazard, but having like a one day a week where you either don't eat

or you have some big restriction, I think is also an easy way to do it. But the 16-8 window, I think that's the most convenient for super busy people. Yeah. Like if you're trying to be really productive and now you went from eating six meals a day

to two meals a day, well, you just gain back a couple hours on your day as far as meal prep and sitting down and heating your food up and and actually eating and then getting back to work like you just you just added two hours back to your day that's hard that's difficult to do to add two hours of of free available time to do productive activities to your day or even one hour adds up i mean if you think about it people don't understand like what two hours of free available time to do productive activities to your day. Or even one hour adds up. I mean, if you think about it, people don't understand, like, what small, you know, habits like that, how much it adds to you.

They think, oh, it's just an hour a day. That's not that much. I mean, well, hour times 365. 365 hours, that's a lot of time. I mean, what could you have done in 365 hours? For me mean i could have written a million you know i could write a lot more ebooks yeah right 65 hours which equals a whole lot more money into my family's pocket so it's it's a whole lot more than people think it to be even 30 minutes is huge yeah i think one of the things that go ahead doug i was gonna say or if you're a person who you know has the common excuse of I don't have enough time to train,

like if you do time-restricted eating and then all of a sudden you free up an hour a day, well, there you go. Now you have an hour available to go work out every day. Yeah. What about energy levels, Doug? You know when you do the whole day and you say you work, like does there come a time where you start to feel like this drop in energy or does it feel normal? No, my energy doesn't really fluctuate. I certainly have to, like, battle through just being hungry. Like, I want to go eat.

You know, part of the reason that I do it on those travel days is so I'm not just sitting in my house. Like, I'm not close to my fridge at any point i'm just gone all day that makes it much easier if you're just sitting in your house especially like during covid you're locked down you're like you're just at home all day long your kitchen's just right there but that makes it tough to like do fasting when your kitchen is just right there because just there's the pull is just always always you know the tractor beam is just sucking you in it's such a habit to go to the fridge. Even if you don't eat anything, you just look.

If I'm just like thinking about something, my body will just walk me to my fridge. I'm not thinking about food. I'm just like trying to solve a problem or think about whatever. Like my body's like, I guess I'll just go in the kitchen while I think. I bet this cheese stick would help. Oh yeah, dude. That's i'll just go in the kitchen while i think i bet this oh yeah dude that's me i go in the kitchen i'm not making a meal but i will just sit and eat and just cut meat and just eat chimichurri like over my backboard like until i get tired and then i go to bed why does my belly feel so full? Oh, yeah. I ate all of it. Yeah.

Yeah. And one of the things, especially like there's a lot of people in the kind of the diesel dad group right now that are doing intermittent fasting. One of the biggest questions that came up was how do they schedule? Because many dads work out in the morning before their families wake up um how do they schedule intermittent fasting when you work out at 6 7 a.m um and then you have to wait till two o'clock in the afternoon to eat all the food um is there is there like a a way that you've seen success um and and how people schedule that based on workout times? Well, like Doug said, you don't have to do, you know, the exact, you know, that like,

what is it? The 16, eight. Yeah. Or you could do this. You could do four hours in the morning, four hours in the evening. So it doesn't have to all run together. So you just think, okay, if i'm going to be lifting at 6 a.m because yeah you're going to get hungry after working out maybe make that you either make

that your eight hour block starting them as soon as you're done or or do four in the morning four in the evening so you don't be so like you know stuck on this one way of doing it like absolutes are terrible for that very reason yeah i actually an eight-hour window i feel like you should you should have your workout kind of as much in the middle of that eight-hour window as you can yeah where you have you have food at least you know two hours maybe one hour like on the on the on the low end before you go do i'm assuming in this case like like high intensity, you know, lifting weights, glycolytic strength stuff, et cetera. Um, if you're just doing endurance training,

I think it's totally fine to, you know, depending on how seriously you're taking your endurance training. But if you're just like going for a, you know, a 45 minute jog or whatever, like it's a light workout, I think you can wake up at 6am and go for a jog and you don't need to like fuel yourself before you go before you go run but but if you're doing high intensity stuff especially if you're trying to put on muscle mass which I think if you're trying to put on muscle mass and you're doing intermittent fasting you just need to pick a goal like pick a pick a an avenue that you want to pursue and then switch at some point take it a quick break I want to thank our friends over at power dot right now

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I was just protein says this is something to consider. So even if you're trying to get lean and ripped, you do want to maintain muscle mass. Or even if you're trying to hypertrophy, it's super important. And so the, you know, the anabolic window does exist. It's not as not like what people once thought, like the Charles Bullock. And it was, you know, he was like, you got to in 30 minutes, do this an hour later, do this. So it's not quite as, you know, extreme as he might've thought it was, but it does exist.

And so like, you do need to, within a couple hours, fuel that workout because otherwise you need protein for building blocks to recover because you're breaking down muscle in your body. So you do need that fuel coming back in pretty quickly after a workout. So I would definitely consider that and just put the window, put your eight hours around whenever you work out. I think one other easy way to do it is just if you're, say, working out five days a week, you just don't eat on your off days. That way your workouts aren't really even a factor. Or maybe it's just one off day. And then you don't have to worry about, like,

I'm getting calories before my workouts and after my workouts and all that. I mean, granted, if you want recovery to be at a optimum level you want to have calories on your off day to recover but um if you just take a bit one day off each week it kind of eliminates the whole problem yeah or have a smaller anabolic you know maybe on those day off days only have like you know three or four hours i think gal yeah it protein. I think Galpin did a really good five-minute fizz on the anabolic window and when you need to eat. He did. If I remember all, maybe not all the details,

but if I remember kind of like the overriding message, it was like if you're eating well and you're eating at maintenance and you're eating high-quality foods, that window is much less important than people make it out to be just because you have the nutrients in your body. Your body is going to use those as the resource whether you ate them two hours before your workout, four hours later, like your body. And I think this really just comes down to like the consistency of eating well and having a plan, having a goal and going after that specific thing. It's like, if you're eating at a surplus, eating at 20 minutes after your workout is way less important than the fact that you're eating at 5% over whatever your caloric needs are. And if you're already eating in a surplus, you have the nutrients around your body or like in your body to be used immediately.

You don't have to go rush to the grocery store or go make a special protein shake. Like do the right thing over and over and over again. Be consistent about that. Aim your direction towards a specific goal and your body is built to adapt and grow exactly like it's supposed to. It's more important if you're calorie restriction, if you're trying to cut and lose, it's even more because of, you know, is the solution he talks about as far as the branch chain amino acid that is like super important and you know yeah if you eat a surplus of high quality protein it's going to be there but if you don't then yeah it's really important that you're eating

you know some high quality protein like whey is an example um it's filled with that typical uh or that particular branched amino acid but like then yeah you need to even more important this is my point yeah uh i also feel like people that you know work out and and this is just to play devil's advocate because he has the greatest six-pack in all of my instagram feed but cory gregory does intermittent fasting on a daily basis and he doesn't even eat carbohydrate he works works out at 4am and doesn't eat carbohydrates until after dinner as a part of his anabolic fasting protocol. It's interesting. Yeah. It's, it's kind of goes against all of the things that you would think you need in an, or in a, um, intermittent fasting protocol in which you want to have the carbohydrates as close to your,

in that workout window, to schedule carbohydrate intake as high as possible before and after your workout and then fat further away. He does it at the exact opposite end of the day. If he's working out at four, he doesn't eat carbohydrates until like six, seven, eight o'clock at night after his dinner. And his first meal isn't until two two three o'clock in the afternoon that's impressive how he's able to especially to maintain not only maintain muscle mass but to actually get stronger you know he's a powerlifter too yeah you know i do look at him and say i feel like he's going against the grain on a lot of things even like sleep for example the key you know he gets what does he get like six hours a night at best it's still like looks but if you're gonna have like carbohydrates if you're working out at 4 a.m and you eat a ton of carbohydrates at nine o'clock that's kind of

what i was getting at and the other thing it's like it's there there yeah it just it's it's figuring out what the flow is for your day. And maybe that high-carbohydrate meal happens at 8, 10 o'clock, and you sleep beautifully because you're getting a big shot of carbohydrate before you go to bed. And then you wake up, and your bodies, your muscles are filled up and ready to rock at 4 a.m. You just have to – I think the biggest thing in order for people to make intermittent fasting

with their life is figure out a way so that the meals align with your lifestyle so that you're getting the nutrients that you need relatively close to what would be the most optimal way to do it. So if you are working out at five, 6am, if you eat a bunch of carbohydrates before you go to bed, probably going to sleep a little bit better. It's going to feel great. Tastes delicious before you go to bed. And then you wake up and you're strong. You're ready to go. You've got a bunch of carbohydrates stored and it's good to go. You don't have to do it in this cookie cutter way of I have to wait till two. I can't eat past eight or whatever that window is or 10 o'clock. There's ways to play with that dial to meet whatever your lifestyle demands are. And if you can figure it out, the only thing that I have ever encountered with people that

really struggle with this is they've starved themselves all day and they're probably somebody that like just shouldn't do intermittent fasting and as soon as they start eating they think that it's just a free-for-all because they fasted for 16 hours and this is like the the magic pill like the the lie of the magic pill almost like well I enter I do intermittent fasting go yeah but you ate for eight straight hours at McDonald's yeah you're snacking you ate at hour one you snacked at hour two you snacked at hour three then you ate another meal at hour four and then you ate a pizza for dinner it doesn't you still have the pizza that would get you though is like because you there's only so big that your stomach can get before it's going to tell the body you're you're

full so you can't just eat endlessly like your butt you know so if you eat calorically dense you know high quality foods like if you eat like say a lean steak and a sweet potato like doug was saying and asparagus like you're going to get full, you know, and as long as you have the high quality snacks around you, like it's, there's a point where your body says no. However, if you eat like, you know, just bad foods, that's not calorically dense. You know, like when you eat a Snickers bar, like I'm not full, you know, it was delicious. I could eat five more, but you just had a ton of calories. If I had that same amount of calories in like lean meat, you know,

or vegetables, I would be crazy full. So it just depends on what you're putting around you to do the snacking. Your body won't let you, you know, put too much calorically dense food. It'll be stressed. Your body is like, it's really cool about that it's like once you're you know your stomach is stressed and it doesn't take that much it immediately there's there's hormones produced that tells you in your brain hey you're full and you stop so it just depends on what you're eating yeah making sure you get like the initial thing that you eat being a healthy dose of protein goes a long ways to

lean protein absolutely yeah another point on here like i when i first started hearing about intermittent fasting one of like the the key things that actually caught my ear was that people were relating it to longevity like people are doing intermittent fasting so they can live longer and i looked into it a little bit at one point i remember seeing uh there there had been good longevity, like people are doing intermittent fasting so they can live longer. And I looked into it a little bit at one point. I remember seeing there had been good research on animals, I think on mice, that show that intermittent fasting extended their lifespan. And that's kind of where it started. But then I was thinking, well, but those animals did intermittent fasting for their entire lifespan, every day day every day for their whole lives

and so i wonder how how well that extrapolates out to humans and i haven't actually gone back and and looked to see if there is any longevity research on humans and what and what it says but i feel like all the people that are telling me oh it increases lifespan like they've been doing it for you know a couple months and they probably won't do it the rest of their lives. And I wonder, I just wonder how, how well it will actually work in the real world if you're not doing it for your entire life. Definitely going to research that this week, because I'm, I just can't see, you know, obviously if you're leaner and there's a lot of evidence, you know, that says, uh, longevity is directly correlated to certain body mass indexes. So I can definitely see if you're lean, but I think it just comes down to,

I don't think it has anything to do with intermittent fasting. It just means that you found something that you can stick to that drops your weight down. There's not a lot of 200-pound 90-year-olds. There just isn't, which is why my goal is under 200 is where i'm trying to go but you know i can't see it being anything other than the stew's just not fat anymore is like not the intermittent fasting like animals are intermittent fasts they have no damn choice and so like they're never going to be fat you're not going to find a fat lion a lion's going to be lean and ripped because it can only eat so much because you know only has to hunt yeah and the thing that it has to do has to hunt so it's got a like it's

doing cardio just to get it you know daggone dinner because you gotta you gotta run it down so dude have you been on safari before mash no but i would love oh my gosh i know so i didn't have have you really been on safari oh yeah africa yeah i went on my honeymoon so radical yeah etc did you really yeah i made a music video what i made a i made a music video yeah if you if you Google, if you YouTube Anders and Ashton take over Africa, we took all of the video footage from our trip to Africa and put it to the Toto song. And then in the middle of the song, we were like singing the whole thing. So we have a five-minute music video of our honeymoon i'm for sure

swam with great sharks i got an awesome great white story so we went cage cage shark shark cage cage shark diving i would be so scared we swam with great white sharks and i was in a cage and it's in south africa uh yeah And it's like where all the national geographic, uh, are of like, it was like a three hour bus ride through real South Africa. Not, uh,

what, what's the, not Cape town, Cape town. Beautiful. Most of South Africa, not so beautiful. You go over that Hill,

shit gets crazy, but there's a, there's an entire, like, um, I really wish I could remember it where all the national geographic all of the all the like observatories are and we took the boat out and dude i we go out and i was like so into surfing at the time that we were doing this and i looked at the beach and there's like four to six foot waves peeling down the beach, like absolutely perfect surf. And it was just wave after wave after wave. And I walked up

to the, to the guy that was like the guide of our shark adventure. And I go, dude, does anybody surf out here? Like these it's perfect out here. And he goes, do you know what's in this water? You're in the most shark-infested, great white, higher world right now. I wouldn't put my toes in that water. You will get eaten so fast. And I was like, yeah, I'm not going to surf today. Like, I'll get in the water with a cage. I'm not going to dip my toes in that mess. Are you kidding me?

That would have freaked me out. We saw a lion and a buffalo fight and it was epic and the buffalo got away. I didn't even know how I felt about it. I kind of wanted to see the kill. Our guide. It was so radical. You got to go go on safari i'm watching your video

you don't even know what a giraffe feels like until you see that monster and you just go holy shit that thing is huge and it runs so well yeah watching drafts run that we saw that a couple times we're like we're just like hanging out and all of a sudden a giraffe would just like run past us and be like whoa look at that thing it's like yeah 15 feet tall and it's running like you ever seen the giraffe house an hour i i watched you with their next whip in their next yeah do you guys follow up what is it uh oh dude what is that awesome instagram account nature is metal nature is metal actually just nature also is a really good Instagram. Nature is metal.

Yeah, nature is metal. I can get lost in that. That's the one account that can just keep me for hours. Or tiny house. I like tiny houses. There you go. Yo, real quick. When we were in Africa, we got there just after some lions had taken down a gazelle,

and they were just tearing it apart. And like, you know, a lion's got like a, like a whole leg in its mouth that it ripped off and just walking away and goes to town to eat it. So there's, we're over there just with, you know, there's, there's like six or eight, um, safari, uh, trucks just watching this thing happen. And then, uh, we watched the whole thing and then they're like, okay, that's like the sun was kind of going down right then. They're like, all right, let's go set up camp.

And like, we drove like a half mile away and then just like put up our tents it's like we just saw like a dozen lions eating something like a half mile away and then we just put up regular old tents and there's no nobody's got nobody's got there's no guard like with rifles like you know guarding us or anything like we're just out in the middle of the Serengeti. Do you have like a big fire though? Like do you have like – why do they not come kill you is my question. I don't know. But I do – at one point my wife, we were in our tent,

and she woke up in the middle of the night, and she was like, I have to go to the bathroom. And I was like, I don't give a shit. We're not going out there in the middle of the night. She was like i have to go to the bathroom and i was like i don't give a shit we're not we're not going out there in the middle of the night she's like i feel really bad she's like you come with me i'm like fuck oh okay go out there with her yeah so i went out there with her and she there's like a there's there's a there's a toilet but really it's just a tarp you know in the shape of a square and you just you're standing inside this tarp there's there's no actual toilet there's a hole in the ground and uh and i'm standing outside with a flashlight just like looking in all directions

just like oh god hurry up hurry up like i don't want to be out here i want to be standing out here in the middle of the night i'd be like yeah did you guys go there on your honeymoon or on a trip no we went up there with a with a big group of people mcgolder came with my brothers came with and they're and they're now their wives uh like a big group like eight of us and we had a an australian buddy of ours who who had an uncle who owned a safari business right on the border of of um of zambia and zimbabwe close to victoria falls oh yeah we did that probably go to that place like super all the smoke that thunders you can just you can just hear it from miles and miles and miles away just like thundering in the background you can just see like all the mist is just floating away so they call it the smoke that

thunders because you can just it's always it's always in the background if you're anywhere close to how are the mosquitoes the bugs was it like a lot of bugs no i didn't have a whole lot of issues with with bugs there were bugs but but not a whole lot of big issues but dude if you ever get the chance to go to to the serengeti to see the wildebeest migration you know it's like two million wildebeests are migrating across serengeti and serengeti is just you know it's just flat plains it's like looking at the ocean but it's grass and just every every 50 feet for as far as you can see, there's a zebra or a warthog or a wildebeest or something, some big animal.

And there's just, I mean, at one point we drove through it and it's just totally just awe-inspiring. And then at one point I was like, ah, it's kind of, it's kind of thinning out. They're really, you know, we kind of, we kind of hit the peak of it where we're done. And then I realized I could still see like 50,000 big animals. Like, and I felt like it was like over. Yeah.

Oh my God. I want to see what they cross the water and have to, you know, and the crocodiles are like, Oh yeah. That's a Masamara. Can you imagine you like, you know,

as a wildebeest, you're like, all right, you gotta go. You gotta grab your balls. Right. A passage. Yeah.

My, it's gonna hurt one of us ain't gonna get across someone's not gonna make it damn that's boss i was yeah the it's not like i wasn't scared of the lions but i had because i but i had just like there was no way a lion was going to eat me. But the monkeys and the baboons are absolutely terrifying because they are so fast. And they are – we were in Zambia eating breakfast, and it's like an outdoor breakfast.

And all the – they're basically like hotel employees, but they were walking around with slingshots and shooting rocks at the monkeys because the monkeys are little gangsters and they organize on the roof and then when they all they like all disperse in a different direction and they will run through the dining hall and flip everyone's trays over to get their food. This is actually, this is such a good segue back to intermittent fasting or nutrition in general. They would flip everyone's trays, create as much chaos in the dining hall as possible. And they're so fast. They're just little gangsters. They're like little terrorists on your food. But they never came over to ashton and i's table like they they left us alone the entire time and our waitress came over and we were like they have literally

attacked every single plate in this dining hall except ours and the lady looks down and she goes well you're eating bacon and eggs and ham. They only want muffins and bread. If you don't eat carbohydrates, the monkey won't come after you. I was like, holy, bawling out of control. Give me some steak. Let's go. I want to watch this party. They are little – a baboon is one of the scariest, nastiest creatures,

and they will run by you at like 25 miles an hour. And if they wanted to eat you with them big ass fangs and like a baboon just looks like it's supposed to have blood dripping out of its mouth in real life like it is a vampire looking savage it is so funky looking and they have some big ass fangs and they're loud and they're just gangsters they're like their fangs are like two inches long they're huge they're gnarly what are their fangs for like eating meat eating meat sure and and probably fighting i'd imagine at some level they're just nasty when i lived in australia i had a girlfriend who used to work for amnesty international and she lived in tanzania and she was telling me like everyone's worried about the the lions and the and the jaguars and whatever else are leopards.

And, uh, she said that same thing where you're just saying like the monkeys are the actual real problem. Cause if you have a house, like, you know, like when I,

when we were with, uh, my Australian buddies, uncle at his house, he has big, like, you know, elephant proof fencing around his house,

like legit, like a legit wall, like made out of steel that type of thing but the monkeys they just they just climb right over that thing no big deal like like lions can't get in elephants can't get in giraffes can't get in but monkeys have no problem getting in yeah so she said the monkeys are the real problem she said if if you have any food visible through a window they're gonna break into your house and steal everything you have they're gonna rob you blind we're just gonna tear through all your food but if you don't have any food visible through a window they're going to break into your house and steal everything you have they're going to rob you blind we're just going to tear through all your food but if you don't have any food visible they'll just come look in the windows and then and then and then take off

but if any food's visible game over yeah they're going and taking it dude the other thing doug i'd love to we got to wrap this up but i the elephant is one of the most insane creatures. It's like if you were to walk through the jungle, you would feel like all the trees around you were so big. And you'd just be looking up at them. You're like, wow, these things are in the jungle. This is crazy. An elephant just casually walks by, and it just happens to be bigger than all the trees.

They're so freaking large. And you don't even know they're there. Like they're so quiet. You would think something that weighs that much and is literally eyeball to eyeball with the tops of the trees that you would hear it coming from like a mile away. It could be like right next to you. You have no idea. It was the same thing with the sharks. Like if a great white shark was getting ready to come eat you you would think i could probably have at least a couple seconds before it just destroys my life no no no no when you're underwater that

little gangster is so quiet it's like a stealth bomber it's coming after you and it's gonna eat you so fast you won't even know it's actually better because you'd be so scared they're so smooth and when those teeth open up it's just like rows of teeth three rows us humans are such little pansies compared to nature it's so fun that we created the internet it's so cute who is the ruler of the jungle who is the ultimate like you say all the if they did mma the jungle, what animal comes on top? Is it the lion or is it the hippo? Hippos. Hippos are going to fuck people up. Why? Why is that?

Why are the hippos the ruler? Well, they're just enormous, and they're super, super aggressive, and they got these fucking one-foot-long big tusks for fangs in their mouth. They kill more people than lions do. It's like 10x. Elephants do like i don't know i don't know if a hippo would actually beat up an elephant in a real fight but the elephant's just this that much bigger uh but yeah hippos are known for being super super aggressive yeah if you

if you dig elephants i went to botswana to this i can't remember the name of the park but they called it land of the giants and it was just hundreds of elephants and big herds just everywhere you went like crocodiles and elephants were like the big thing out of there crocodiles and elephants crocodiles does anything ever do do elephants attack i mean i'm sorry do lions ever attack elephants i feel like you better be super hungry to do that yeah they do that's i mean that's how they got the king of the jungle name because they will just – I mean, they also – like a lion is probably a 175-pound animal. Like they're giants. They're not little by any means. They're jacked.

They're like so jacked. But does one attack an elephant or is it like a – No, they're packs. The pride. The pride does. Yeah, and it's all the – Multiple. The male lion doesn't

i could talk about this for so long uh the male lion only really has to go hunt when there's something really big like if they're taking down an elephant or a um like a giraffe or something that's just huge they just need like the brute force of the male lion um to come in but most of the time it's the lioness pack that is hunting do you want to hear here you go all you fun crossfitters out there here's a fun story for you when i was on safari the i i was like super curious about territory battles like how how do they draw the lines? How do you decide who's pride? Who's the king of the jungle at any given time? And I was like, how do they even decide who wins the fight? Like what is there like a, does somebody walk around with like

title belt? Like you are now the king of the jungle and someone's going to have to come take it from you. And our, like, safari guide, who was a total gangster, like, and if you just grow up in the safari, in the bush, you're a savage. You just live by a different code. And he goes, well, there's two main reasons that – or two main ways that you can tell who the winner is of the of the the lion fight for territory or for females i was like oh now i'm super interested and he goes the first way is that the loser will typically lay down and the winner will bite their balls off. So they castrate you. So the winner gets castrated. Or the other way is that the lion will then, if they don't castrate the losing lion, then they will bite,

they will sever their Achilles tendon, which basically means they're going to die because they just have like a floppy foot. And as soon as the, uh, safari guide goes, oh, well though they chop the, you lose your balls or you sever your Achilles tendon. I said, oh, well, I'm never going to rebound another box jump again because severed Achilles tendon basically means you're getting castrated and i don't want either of those so i've never rebounded a box jump ever since that day i just cut that straight out of my portfolio of things i can do because i'm not getting castrated you imagine if

you i'm like here's my throat i'm not you're not biting my balls no way dude we're gonna keep fighting that has to be the worst possible way if you're the king of the jungle and your whole job is to breed other little kings of the jungle and they castrate you. Now you're alive for the rest of your life, but you can't breed. You're sterile in the jungle. That is so lonely. You're worthless. Yeah.

Yeah. Along with that team, make sure you find an eating window that suits your lifestyle. Right. Eat enough protein. Quality is super important so that you're not up at night gorging with sugar, salty, delicious snacks. Ice cream.

Get all of your caloric needs. Set a goal. Aim it in that direction. If you're waking up early, make sure you're eating some carbohydrates before you go to bed so that you have some glycogen in your muscles and feel good also make sure you're just getting your protein and and uh intermittent fasting is a great way to to structure your life if that is what interests you travis and go to africa and go to africa fast on the way make sure you go to africa oh my god if you want to know what hell feels like,

go to fly to Africa, fly home from Africa. It's like 24 hours to fly there to South Africa and like 36 on the way home fighting wind the whole way back. That's if you live in San Diego. I'm just going to grab a line and get it over with. I hadn't watched a movie in like years. And then I got on that plane and I watched four of them in a row.

And I went, Oh my God, I still have 24 hours to go. And your brain got smaller. Oh my God. And when we landed in Ethiopia, because you can fly like all the way across Africa, still not leave Africa.

And the plane runs out of gas. Who knew? So we had to stop in Ethiopia, and they walked in, and now it's probably like normal because we're in COVID era, but they just started spraying stuff in the cabin, and Ashton and I were like, hold the phone. What are you spraying in here? It's like, oh, some disinfect, some global disinfectant because you're in Ethiopia, and the whole world is all in one place it's like the easiest so we're just breathing in whatever chemicals are going on talk about messing up the ecosystem oh my god dirty you know it feels weird to be a dirty

american now like we're the dirty ones yeah totally yeah great i've always gone to places where i'm like man i hope I don't catch some disease. They're saying that about us now. The dirty, dirty people. Right. All right, team. Coach Travis Bash, I got to go do some breakfast. Yeah, or go fast.

Right. Little Diesel is not on the intermittent fasting. Oh. I got that chick eating at least 20 grams of protein intermittent fasting. Oh. I got that chick eating at least 20 grams of protein a day. Nice. Nice. Her body weight. 60 grams of carbs.

Load them up. Yep. DougLarson.com, y'all. Yep. Yep. Instagram, Douglas C. Larson. I'm Anders Varner. At Anders Varner, we're Barbell Shrugged. To Barbell underscore Shrugged, get over to BarbellShrugged.com. Forward slash. Diesel. Dad. 130 workouts to get you strong, lean, and athletic in under 10 minutes

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