Mark Bell's Power Project - MBPP EP. 642 - The Magic In Diet, Reacting to Thomas DeLauer & Layne Norton

Episode Date: December 20, 2021

We thought it was awesome when Thomas DeLauer and Layne Norton came together to shoot an awesome back and forth regarding diet. One topic that caught our attention was when they said there's no magic in a diet. We believe there is something magical when a person follows a diet. Follow Layne Norton on YouTube: https://www.youtube.com/c/biolayne1 Follow Thomas DeLauer on YouTube: https://www.youtube.com/c/ThomasDeLauerOfficial Special perks for our listeners below! ➢Vertical Diet Meals: https://verticaldiet.com/ Use code POWERPROJECT for free shipping and two free meals + a Kooler Sport when you order 16 meals or more! ➢Vuori Performance Apparel: Visit https://vuoriclothing.com/powerproject to automatically save 20% off your first order! ➢Magic Spoon Cereal: Visit https://www.magicspoon.com/powerproject to automatically save $5 off a variety pack! ➢8 Sleep: Visit https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro! ➢Marek Health: https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off! ➢LMNT Electrolytes: http://drinklmnt.com/powerproject ➢Piedmontese Beef: https://www.piedmontese.com/ Use Code "POWERPROJECT" at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150 Subscribe to the Podcast on on Platforms! ➢ https://lnk.to/PowerProjectPodcast Subscribe to the Power Project Newsletter! ➢ https://bit.ly/2JvmXMb Follow Mark Bell's Power Project Podcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ https://www.facebook.com/markbellspowerproject ➢ Twitter: https://twitter.com/mbpowerproject ➢ LinkedIn:https://www.linkedin.com/in/powerproject/ ➢ YouTube: https://www.youtube.com/markbellspowerproject ➢TikTok: http://bit.ly/pptiktok FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell ➢ Snapchat: marksmellybell ➢Mark Bell's Daily Workouts, Nutrition and More: https://www.markbell.com/ Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz #PowerProject #Podcast #MarkBell

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including a cooler sport. So that's about $50 worth of free stuff. And all you have to do, again, is use promo code POWERPROJECT at checkout. Links to them down in the description as well as the podcast show notes. Mark, is that VR too? Yeah, you want to feel the fabric? Check it out.

Feel over here more. Oh. Wow. That's a nice top. What did you guys call it? Skeet skeet yeah yeah skeet it all over the table it's andrew's uh andrew's five-year anniversary we get to do stuff like that yeah yeah yeah december 17th whatever five years ago was that's crazy man

remember the first day too yep i don't remember the first i ever showed up here i only know because you do oh yeah i remember the first time i saw you really yeah you were dead lifting and i was like oh mark's whatever doing something so i'll just start snapping photos and whatever and you were very you know like you're stoic like i'm not gonna make a sound or anything and i was was like, I'm not going to take pictures of that dude because he looks like he's pissed. Oh, nailed it. God, you've gotten so good.

Dang. This is impressive. You know what's a memorable moment for me is when Encima got Encima'd by Jeremy Avila when we were deadlifting one day and Jeremy's like pulling on the bar and he's ripping these weights up with like three plates, four plates.

And then SEMA comes over to me, goes, who is this guy? Yeah, that dude. Fuck. And SEMA's like, oh, man. Okay, I think I met my match here. Oh, he was still much stronger than me. Yeah. Five years, bro.

Yeah. Yeah, what? I know. Thanks, Mark, for keeping me around. My God years, bro. Yeah. Yeah, what? I know. Thanks, Mark, for keeping me around. My God. Thank you. Yeah. Anyway, I'm excited about today's topic.

I was watching Lane Norton and Thomas DeLauer go back and forth about a lot of stuff. They got talking about the science of nutrition, and they were firing back and forth, and it was a good conversation where no one was getting heated. They weren't like, F you, motherfucker. They weren't doing all that kind of stuff. That's not Lane anymore. Yeah, yeah, they were chill. And it was a good conversation.

But for those who don't know, Thomas DeLauer comes from the keto side and intermittent fasting side of things. And Lane Norton comes from, like, I guess, if it fits your macros, right, category. And he kind of sticks to that and sticks to, you know, it's kind of about calories in, calories out type stuff. Both guys have, it's been kind of cool to watch the progression of both. They both changed their minds a bit on some stuff

and not necessarily just changed their minds, but have, I guess, taken on new information and have the understanding of, hey, look, it seems like all these diets can work, where Thomas kind of was like, yeah, you know, I guess calories are a factor where I don't think he was saying that they weren't a factor before, but he was leaning hard on the keto side of things and where a lot of people don't track their calories. And I think Lane is now kind of more in the camp of, yeah, you don't really have to track your calories. If you have certain food choices, that might help self-regulate, autocorrect. Some people have an issue with overeating and having certain food choices could help with that.

So it was kind of cool to see them meet in the middle. But one thing that I'd like to get into today on this show is the magic of a diet. And these guys kind of both said that there's no magical diet and they kind of were going back and forth. But I would like to throw a little disagreement in there where I actually think that

what the human body is capable of when it's given the right opportunity, when it's given the correct nutrition, the correct macronutrients and the correct micronutrients, I believe the human body is capable of all kinds of cool magical stuff. Healing itself and ridding itself of all kinds of diseases and disorders, skin disorders.

We've seen a lot of that with a carnivore style diet. Not saying it doesn't happen with other styles of diet. We've seen a lot of people heal their gut via using like intermittent fasting. And okay, there might not be like a lot of research that can back some of these statements that we're talking about here today up. But my definition of something being magical would be that it takes what was once a huge problem

and makes it disappear. To me, that's some hocus pocus, that's some magic. So carnivore diets, intermittent fasting, keto, and even if it fits your macros and tracking your calories, to me, they can all be magical if they help you get to whatever spot it is that you want to get to. And for most people, it's just being a little healthier. And for a lot of people, it's just losing body fat. Yeah. I listened to some of the Lane and then Thomas, I wouldn't call it a debate conversation. It was,

it was a civil conversation and it was really, it was really interesting because when I've been paying a lot of attention to nutrition content, I actually started off when I was learning about a lot of this stuff, paying attention to guys like Lane, Lyle McDonald, guys from 3DMJ. And it's all the same type of,

if it fits your macros, minimal processed foods, space out your meals during the day, sustainability. Yeah, you don't have to count your macros, but ideally you do want to count your macros just to make sure that if you're trying to cut, you're not in a caloric surplus. And a lot of people within the community of IFYM, like everyone counted, even though like, yeah, you don't have to, but everyone counted. One big reason is because like, you know, if you want a sustainable diet, you want to be able to fit in foods that typically you wouldn't eat in a diet like ice cream, pizza, et cetera. Right. So you want to count and make sure that

you're not going over your calories so you can still have sustained weight loss. And when I started paying attention to stuff from Thomas, low carb keto approach, doesn't talk about counting at all. He actually talks a lot about like insulin resistance. A lot of the things that you don't really hear much in the IFYM side, I actually ended up transitioning more into doing fasting and that stuff, which actually helped my sustainability of my diet and maintaining it without ever having to count. And that was something that I used to find super difficult. But fasting for me, and this is totally You had a hard time with the control of your hunger, right? Yeah. Yeah. Because I mean, yeah, I was eating multiple meals a day. I was staying within my

calories. But when I got done with my macros at the end of the day, I was like, fuck, I'm still super hungry. And nothing ever solved that. It didn't matter if I ate very high – and I was eating high-fiber foods to help with the bulk, as in the bulk in my stomach. I was eating a lot of protein to try to satiate me. But still, the end of the day would come. My macros would be finished. And I'd still be like, I'm still super hungry. And that was amplified,

especially when I was dieting. Whenever I had to actually diet and be in a deficit, it was super tough. But fasting was something that for me was pretty fucking magical because I just didn't eat for some of my day. I enjoyed the food I ate later in there. I just, I ate whatever I felt like eating, still whole foods, but I just ate that. And I was full. And I was still losing and dropping body fat. That was somewhat of a magical thing. And that's why, like, you know, I think every individual can find their own diet style. But once you figure out something that just works really well and it's something you don't even have to think about, it's kind of like magic because most people don't have it figured out in that way. They still have to track rigidly or

they're still having to think a lot. But once you get it figured out, it's like, wow, this just works, even though there are mechanisms behind it that show why it works. It's hard to explain and describe, but I feel awesome Like I feel really good every day. And there's multiple reasons for that. I'm fortunate enough to have a healthy relationship, a healthy business. I have healthy family members and friends that are close to me.

So there's like, there's a lot that goes into that, right? And who knows if I don't, you know, some sort of underlying thing that I don't know about, but I feel really good. I feel like I have a lot of energy every day. I feel like I have a good amount of power. I feel like I can still improve very easily. And that's an amazing thing to feel. There are people right now that are listening that, you know, would literally have a hard time getting up off their couch, going for a walk, going for a run, embarking on a fitness journey and starting to like lift every day. Like they're just not there yet.

And the reason why I feel like sometimes I'm like shouting from the mountaintops is just because I'm so excited because I'm like, this feels so good. Like I swear to God, trust me like this. There's a lot of like magic in this. I've been in some spots in my life where I didn't feel that way. And when I was powerlifting, yeah, I was able to do some stuff in powerlifting and I was able to lift some heavy weights and that felt good because that was like my main focus at that time. But I couldn't really do anything else. I just remember like going through an airport or something like that. I would literally just be like, I need to sit down for a little bit. My back is on fire. My shins would be on fire, which doesn't make any sense because I'm just walking.

And those were all like signs. And I was like, okay, when this contest is over, you need to take care of this. You need to lose some weight, get healthier again and things like that. And so I kind of go back and forth. But I've never felt this good for this long. I've never been in this good of shape for this long. I just talked to you guys a day or two ago about first time ever running 30 minutes. And then today I went for a run and I just wasn't even really thinking about it. And not only, well, the other day when I went, it was just a jog. It was very, very slow because I I tweaked something in my calf a little bit. Today, I felt better.

I went on a run, and I ran for like 40 minutes, and it felt like nothing. I think I ran a little over two miles, and it felt really good. I credit a lot of that to my nutrition. I use intermittent fasting, and I predominantly eat meat. I don't really eat a lot of that to my nutrition. I use intermittent fasting and I predominantly eat meat. I don't really eat a lot of carbohydrate. I'm not against carbohydrate, but for me, I have to be cautious because it will incite a riot within me and I will want to eat everything in our pantry. And we have, we have snacks at our house, but they're, they're not even, they're not even, they're not even anything that I would consider to be like,

quote unquote unhealthy. They are just things that would make it very easy for me to overeat. Even my own children have way better control than me because we have like chocolate chip, granola bars, and we got all the yummy stuff that you got that all three of us would really love. You know, if you eat one of them, like, and I'm so fat too, because I'll look at them and I'll be like, oh my God, if I took that and dip that in that peanut butter, that would be amazing. Like I'm trying to make it even fatter than it already is. And so I have to be, I got to be really, really cautious with a lot of stuff.

And I have to be like organized with my thoughts. Otherwise it doesn't work well. But intermittent fasting, predominantly eating meat, utilizing that as kind of like protein leveraging. Whenever I'm hungry, I eat meat. If I'm not hungry for meat, I try to just wait longer and then I'll be hungry for meat. Anything else, I just kind of consider to be like fake hunger. And I try my best to say,

you really want to do that right now? You don't need that. That's not really part of your goals. Yeah. One thing that I find interesting is I see a lot of comments from individuals like when I talked about fasting, when you've talked about fasting, some people are like, Like when I talked about fasting, when you've talked about fasting, some people are like, you know, fasting only works for you because you have good genetics or this only works for you because you're on drugs. And it's like, ah. And it goes into the thing that we've been talking about for a while now when since my main goal was building as much muscle as possible, I had this thing in my mind where I'm like there's no way I'll be able to perform or continue to build muscle if I don't space out my protein and eat it throughout the day, et cetera. Totally false. Like I've been building muscle since I've been doing fasting for the past three years.

You don't look small. Right? building muscle since I've been doing fasting for the past three years. You don't look small. Right. I've continued to build muscle and it's not something that's gone away just because I don't eat for a good part of my day. I just have better appetite control now, which is something I've never been able to have. And I can do that within a deficit and it's super easy and super simple. But it's just interesting, kind of like the shift, because I, with my former goals, I would have never thought that I would ever even try something like this. I assume that's the same with you coming from your background. Oh, 100%. Would you say that maybe you eat, like, what, two or three pounds of meat a day, something like that?

Yeah. I don't even think about it in pounds. Yeah. I'm just saying, like, for the most part, like, I think we're both carnivore. I know that the second that you eat anything else, people flip out. But a large percentage of our calories come from meat-based products, right? Yeah. Yeah. And I'm in the same boat.

And that is something that, again, gives me leverage over being able to control my hunger. The intermittent fasting as well. Like when I'm – it's easy for me to kind of like look at my day and say, fasting as well. Like when I'm, it's easy for me to kind of like look at my day and say, okay, I have this and I have this, I'm going to eat at this time. And you probably do the same with jujitsu. It's probably kind of centered around that. You're like, if I eat a bunch, you know, I got jujitsu at this time, like that's not great. I'll just wait until later. And maybe for the day I'll only eat once. And then you might have a few days where you do something like that. You eat only once or twice and then you might weigh yourself one day or look in the mirror and be like, this is kind of cool. I'm like super shredded, but like I need to be

strong on the mat. I need my performance. You might go to practice and it might not feel the same. Then what do you do? Eat up, right? You just eat a little bit more for the next few days like and and that's the thing it's as when i started doing fasting um it was really rigid like because i was like i need to figure out how i can do this so i was like okay i'm gonna fast for 16 hours every day and eat around using an app and things like that yeah i used this app called zero fasting in the past so i would like i'd be very rigid'd only drink coffee. I wouldn't allow myself to drink anything that had calories or whatever. But as I got used to it, I realized certain things aren't really that big of a deal. Like if I have a protein shake, it's not that big of a deal. I can have a protein shake or two in my fasting window. And yeah, technically it's not fasting since I'm getting some calories in sometimes, but it doesn't spike my appetite. I'm still able to eat later in the

day without feeling super hungry. And also that we've talked about this so many times, but the feeling of hunger is not a bothering. It doesn't bother me at all anymore. A lot of people, when it comes to dieting, the one thing that they find so hard to deal with is hunger. Like I'm always feeling hungry. I'm always feeling hungry. I even saw that in the comments of the Lane DeLauer thing. People were like, yeah, you know, I was doing fasting for a while, but I felt hungry. But the thing is, is like now hunger isn't that big of a deal. Feeling a little bit hungry, you're just like, you'll feel it and then it'll pass and you know you can eat later. But that is something that a majority of people don't have control over. A majority of

people are trying to figure out a way to diet in which they feel no hunger, which is why they eat so much fiber, which is why they eat so frequently during the day. They have six different meals, right? Because they're like, I can't allow myself to feel hungry, right? But fasting forces you to come to terms with that, get used to it. Because as you continue to get used to it, feel it and not respond to it, you get better at dealing with it. And then once you get better at dealing with it, then it's not even a problem, which makes dieting easy. It makes it a lot easier. You get pulses of hunger whether you eat or not. We've talked about it many times on the show.

There's a lot of information and research about it. If you look at some of the top researchers that research fasting and intermittent fasting, we're not suggesting that we believe that everyone needs a diet this way. We're also not suggesting that this is the only way that people can effectively live out a good, prosperous, healthy life. and effectively live out a good, prosperous, healthy life, counting your calories and weighing your food is another way to make all these things work. And that could be magical for somebody as well. Like if somebody had diabetes

and they start to track their macros and they pay attention to it, they may have to be a little bit more careful with the macronutrients of carbohydrates, but they're still going to have to adhere to figuring out a caloric deficit if they were indeed overweight. As they lose weight and as they hold on to muscle mass, hopefully, they will be less and less resistant to – they'll have less insulin resistance over a period of time. And so maybe that person could still find their magic through that process. There's just so many different ways to diet. They all can be effective.

But the main thing I wanted to share with people today is just that I do think that it's magical, and I want to encourage more people. And I know that that's what Lane's trying to do. That's what Thomas is trying to do. We want to encourage people to get out and exercise. Try to figure out ways to burn up some energy every day. Burn up some glucose.

Burn up some calories. Get yourself moving. If it's walking, if it's lifting, all these things have great benefit. But if the diet's not intact, you're going to be really screwed and it's going to be really hard to thwart off the many different diseases that people are troubled by right now. Another thing that's pretty cool or magical about all this is the productivity of one's day. If you're someone who you have a nine to five, right? You got to wake up, you go to, maybe you work out, you go to work. Imagine not having to think about food for a majority of your day.

And then you just eat up when you get home and you go to sleep, right? It's like, it's not, it's like initially it may seem like what I'm saying is like, damn, no, that's crazy. I'm always hungry when I wake up in the morning for breakfast. And I always want to eat lunch at work. I can't imagine going through my whole day not eating, but imagine like what that would take off if you just had to worry about food when you go home. That's kind of what we're talking about here. That's the main time I think about food when I go home and I eat up, right? Because when you think about the big concepts here and a lot of people that are listening are athletes, right?

So you have the main thing of I want to maintain muscle and I want to be able to perform. Well, a big aspect of maintaining and gaining muscle is just making sure you get in enough protein each day. Yeah, if you space it out, maybe it's a little bit better, but it's not that much better. If you get in the protein you need, cool. And getting in the calories you need to be able to perform. Maybe that comes from fat or carbohydrates or whatever, making sure you have electrolytes so that you're making sure that you're performing well and you're not electrolyte deficient. If you have those things, you're good.

The timing of it is not that big of a deal because when I think about this for myself, I just need to make sure I eat enough the night before the next day and my performance the next day is good. It doesn't all disappear. It doesn't all disappear. All I need to do is eat tonight. Tomorrow I can do jujitsu in the afternoon or evening and I'm good as long as I also have electrolytes because that makes sure I don't cramp up and I'm not electrolyte deficient, but my performance is fine. And those are some of those big concepts.

Now, the thing, the reason, I think it's even Shawn Stevenson when he was on, and we've talked about this before. This is really not that difficult, but obviously everyone's trying to figure out the best ways to optimize and make sure everything's perfect so in that realm then it starts to become a little bit difficult because now you're thinking of okay i gotta have this an hour to two hours before i work out i need to make sure that post workout i have this shake i need to make sure that i take this supplement around it's it really don't forget about your bcaas bro like it and your pre right I think, again, I've been hammering this down because I've been thinking about this so much. It does come, a big part of it comes down to what you believe is going to work for yourself. Oh, yeah. That's true.

If I didn't think that I could perform well while doing fasting when I started it, I wouldn't have been able to stick with it. It was because I was like, I'm going to try to make this work and figure out ways to make this work. You believed in tracking and you used to track and it worked great was because I was like, I'm going to try to make this work and figure out ways to believe in tracking and used to track and it worked great. You were professional body or yeah. Yeah. We're a professional bodybuilder. Yeah.

I'm still, I'm still am. Um, but the thing is, is like when we look at why you track, you track, so you make sure you're either in a surplus or a deficit. You don't,

you want to be within a range, but now because of tracking, I can eat and know what to eat for my goals. I can eat and know what to eat so I can bulk without tracking, and I can eat and know what to eat to maintain a deficit over time. It's just now, I don't think about it.

I literally put no thought into this because of my food choices and my habits. Could you imagine you studied jujitsu for 30 years and you get towards the quote unquote end, which we know there's really not like an end to any knowledge that you're trying to obtain can go on. It's infinite pretty much. You get to the end of it and it kind of turns out all you ever need to know is like an arm bar.

get to the end of it and it kind of turns out all you ever need to know is like like an arm bar the thing they teach you on day one of uh like you know some jujitsu 101 the thing they taught you on day one and i think that's a disappointing thing about nutrition is it always goes back to the basics the food that is provided for us by this land by god God or whomever, or whatever the thing is that you believe in. We got meat, we got some vegetables, we have some fruits. We got a couple offshoot things of like olives and nuts and seeds and that's pretty much it. Those are the things.

And when you eat those things, interestingly enough, they have stuff in them that prevents you from overeating them. An apple, for example, it would be relatively difficult to eat five apples in a row. It might even kind of like hurt, it might even hurt your stomach. Yeah, five apples in a row or five oranges in a row like when if you did two in a row and you were kind of hungry it might you might be like oh that's pretty good but i'd imagine you'd start to fall apart after a minute you know um but you can take that same food you can take an apple you take 10 apples and throw it into a blender, blend it all up. Now it turns into a bunch of juice. It is kind of stripped of some of the fiber and now you can just drink it. And how long does it take to drink it versus how long does it take to bite it

and eat it? Those five apples, they could have lasted you kind of all day. You could have ate them throughout the day. You could have had them. That's actually a strategy where people will eat an apple before they eat a meal and it will help cut back on the amount of there's like research on this kind of stuff it will literally help

cut back the amount of calories that you eat because an apple's pretty damn dense and it has fiber in it it has a lot of nutrients in it that will prevent you from overeating it

you know try something like you know eat a chicken breast before you have whatever the hell meal. You have a thing of lasagna or something for the night. You got a pasta meal or you have something where you know all hell's going to break loose and you're just going to go for it.

Or if you don't have chicken breast, have a protein shake. Make yourself a 40 gram protein shake before you eat your meal and you won't eat as much in terms of that meal. Absolutely. At least it should. It may not always because maybe you just totally lose control. But it should help you. And in the case of like the food versus the shake, the food will help you a little bit more.

It will. But protein shakes are a great tool, especially like if you're on your way out to shopping or something like that. Because you'll find all kinds of weird, crazy shit in your shopping cart when you're really hungry that's why those men y'all don't sponsor us but those fucking fair life shakes are the fucking best man those things are delicious they're so good i'll get you a salted caramel before please yeah i was cracking up because you were saying something that i hadn't really thought about but it's totally true when you're saying like somebody starts a diet and they I'm on a diet, I should never be hungry again.

That's so crazy because it's just like, okay, like if I went to the gym, like, oh, I maxed out at 135. Tomorrow, I'm going to be able to do 225 because that's just what's supposed to happen. It's like, no. But then I'm thinking like, I don't know if you guys have ever had like family or even, I don't know, maybe yourself, if you had to go do blood work and then you get the thing that says like, oh, you have to fast. And I remember like, I think it might've been my sister or like somebody like they're just completely dreading. Like, I can't believe I can't eat all day. And it's like, they, they build up this monumental thing about like, guys, I'm going on heroic

task. I'm not going to be able to eat breakfast today. And then, you know, by the end, they're just like all like dizzy and like, oh, they took all the blood out of me. And, you know, it's, but it is that mindset thing, dude. Like if you believe that fasting for fucking 16 hours or less is going to destroy you, it's going to destroy you. Yeah.

You know, and then if you go, we had a guy here, like, during the flu thingy that was going around. We had a guy here that I didn't see for three months. Yeah. I didn't recognize him. I didn't fucking, I mean, he shaved, too. Like, he had this awesome beard going. And then he shaved and got rid of the beard.

I think he does some, like, jiu-jitsu and stuff i always forget the guy's name i feel terrible but i don't know who this is motherfucker lost like 60 pounds and i was like what i'm like what i'm like what have you done i don't i don't understand what's going on here like congratulations but like what have you done he's like i just haven't eaten and i'm like what do you mean you haven't eaten it's like i haven't eaten. And I'm like, what do you mean you haven't eaten? It's like, I haven't eaten the whole time. He did a three month water fast.

He did a three month water fast. Excuse me. Yeah, it was, it was definitely like that. Uh, you can go a long ass time without food. Yeah.

It was, uh, not suggesting it, but good. The movie with the, with the rock and, uh, Oh yeah. That's Kevin Hart.

What did you do? And you know, I only work out twice a day, seven days a week. The movie with the rock and Kevin Hart. He's like, what did you do? I only work out twice a day, seven days a week. Who's counting? And he's all flexing his pecs and everything. It's really easy, man. That was the exact same scene, though. He's like, what did you do?

I just stopped eating. All right, cool. Pat Project family, I don't want you guys to continue looking dusty in your old gym clothes. That's all we've partnered with Viore Clothing. You see, I'm guilty of not wanting to wear these gyms to work out because they feel so good. So you guys need to head over there and just go check them out. This is the Stratotec tee. It's so comfortable.

Oh, let me just let you guys out. Andrew, how can people get it? Yes, guys. You guys got to head over to Viore.com slash Power Project. V-U-O-R-I dot com slash powerproject. Links to them down in the description below. Let's get back to the podcast. I kind of been doing a little bit of, I don't know what you would call it, but I'll eat breakfast and that's all I eat till dinner. There you go.

And sometimes it would be no breakfast and then just whenever I have time here to eat something and then dinner or maybe fast throughout the whole day. But I'm noticing that if I just load up on protein, like at probably upwards of 100 or more grams of protein for breakfast, I'm not going to fucking eat for the next eight hours. Like there's, I don't even like, you had brought it in and out a couple of times. Well, twice. That's a couple. And I was like, damn,

that's really like, that smells good. But I, dude, previous me would have been like, that's it. I'm getting the fuck out of here. I have to go.

You know, the day that we podcasted with Joe Sullivan, I definitely was that person. But like, it's so weird, dude. It's like no, uh,

just drive to go get food or anything. It was, it was all gone remember uh astrid when she was on the show she was like kind of against intermittent fasting then we kind of discovered that she kind of does it you know but it was more your version where you know i don't think it really the amount of time that you fast for i know that there's research on the 16-8 fasting model where you fast for 16 hours and have an eight-hour eating window. But I just say, fuck all the science and see what you can fit into your life and see what will work for you. Because if you do have a job where it seems to be difficult

to try to figure out how to eat during the job or every time you go out to eat with your friends at lunchtime for your work, you always end up eating weird stuff that's not great for you. That might be a great option. Only eat when you're home. Almost everybody that I know, I mean, there's like this, there could be some rare occasion where you're not home twice a day, but you're usually home in the beginning of the day. And then you're home like, or at least maybe not the beginning and end of the day, because it depends on when you work, but you're usually home before work and you're usually home after work. And so those could be your two meals for the day.

And I would even say you could put something in the middle, but you're still going to have pretty good stretches of the day where you're not eating. You know, one thing is too, if you find, like Andrew, you said you had a protein-rich breakfast. A lot of people that get into fasting, when you're very rigid, you're like, when you have that meal, you're like, oh, now I'm going

to be hungry throughout the whole day. Because when you have a meal, ghrelin does spike throughout the day a little bit more. So people believe that. But if you just have that breakfast on a certain day and just think, oh, this is inconsequential, it doesn't matter. Just wait till the end of your day, you're perfectly fine. You shouldn't let that get in the way. Because there are some days where I'm just like, I'm going to eat something. And then I don't eat until the end of the day like you do. Right? But before when I was super rigid, I would sometimes feel a little bit more, a little

bit hungrier throughout the day. Yeah. You know? And I started doing that. One, just because I woke up really fucking hungry and I'm like, oh, no, I'm going to fast. Like, nah, fuck that. I'm going to eat. But also because of like when we do have people on the podcast, Ellen Aragon and Lay Norton, you know, they do say that like, well, if you do

have protein throughout the day, it might help like a tiny bit, right? Yeah. Almost insignificant, but I'm not as big as you guys. i do want to make sure i'm eating in i'm taking in enough calories enough protein so i do need an extra meal somewhere in there and right now it is breakfast so i'll work out and then i'll eat a high protein breakfast and then i just won't eat anything the rest of the day because it's still like i i want to gain size right now but i don't want to gain a lot of fat yeah so i'm still kind of keeping my calories in check and i'm i'm not hungry because i'm eating so much protein and then that meal at

night like last night i just had spaghetti i didn't have anything special it's just fucking spaghetti with real real cheese too by the way oh yes none of that fat free shit none of that fat free shit there we go but i didn't give a fuck because it was my only meal. Like, you know, it was no big deal. And then the first meal, it's not like I'm having egg whites. You know, like I'm having French toast with like one whole egg and then the rest egg whites. But it's been fucking phenomenal. One thing that was really, really bothersome about, I guess, the science-based community. Although I love how we have research to back certain things up in terms of nutrition, people are almost too dogmatic of studies.

For example, research shows that spacing out your protein feedings during the day will increase muscle protein synthesis. that spacing out your protein feedings during the day will increase muscle protein synthesis. Then the bodybuilding research-based community comes and says, this is why you must spread out your meals and have four to five meals each day so you can get the absolute most out of that. But at the end of the day, when you see people who do apply that and maybe instead they just have two meals, right? Or even some people who have one meal and they're still managing to gain muscle. It's like that can end up being so much better for an individual's lifestyle. They're still getting the result of gaining more muscle, but they're not having to eat five or six meals each day. And then people are like, oh, you could be gaining more muscle though if you just spread out or if you just spaced out your protein feedings, right? It ends up being like, oh, this is what you have to do if you want to get the most out of it.

I frankly do not think that's the case. I really do think that like if you just have the amount of protein you need to have and you have the amount of calories you need to have, you're going to be just as good as the individual who's trying to get in four to five meals, right? And you might be easier to stick to it. And studies, I mean, where do they study they study like stuff that can be measured right and once you start getting into that i mean for when you're talking about human behavior like it it's not really measurable it's hard to measure it i mean you could say oh that that failed because they didn't lose any weight. But it wasn't probably the macronutrients. People don't need more information about macronutrients,

especially a lot of people that are already listening to this show. What do they need more of? They need more strategy. They need more of a game plan. And each person is wired a little differently. I know for myself, if I'm going to eat anything bad or if I'm going to overeat, it's always at night. It's always like,

you know, it doesn't happen at a, it doesn't happen when I have a good state of mind when I first woke up out of bed or it doesn't happen right after I went for a jog and then grabbed a cup of coffee.

Like that part of the day, like I'm on top of the world. I'm like, I'm going to kick the world right in the balls today. This is going to be amazing. I'm the world. I'm like, I'm going to kick the world right in the balls today. This is going to be amazing. I'm going to go do a podcast. I'm going to create new products.

And this is going to be sick. I'm going to go and fucking deadlift and drag the sled. And like I got all these hopes and dreams, right? And the day starts to land heavily on your shoulders. And then it's, you know, 7 o'clock and my wife's like, hey, you want a glass of wine? I'm like, sure. And I had all this, all these ideas of like, I'm doing this and I'm going to get shredded and I'm going to, you know, I had all this stuff. Then you have a glass of wine, the hands come down and that's when the punches start get thrown at you and you're

eating chocolate and eating whatever the hell else. So for me, it's like, sometimes I have to try really weird stuff. I'll talk about this more as I try it more, but I've been working on sort of eating in reverse. I used to end my day all the time with something sweet because I like sweets, but it doesn't work because it leads me to like wanting more. Yeah, I just want more and more and more. So I'm trying to like reverse it almost to think about like if you were to like eat a cookie, you're trying to bury the cookie with like good food. So when I get home at like 4 p.m., I still might, well, I still might protein leverage, eat some protein.

Then I might eat something sweet. Some sweet leveraging. Some sweet leveraging, right? I like it. And then I might say say we're done with sweets i've actually been doing experimenting with like dark chocolate because i i like chocolate and i like dark chocolate but i don't chocolate's great i'm not fucking crazy about it so i'm not gonna like i'm not gonna like completely overdo it most of the time on stuff like that so i've been eating

just like a couple squares then i go back to, cause I'm still hungry. I still didn't eat my meal yet. That time I'll usually take a shower and then I'll come back and I'll eat with my family. And then that'll be, that'll be that. So I ended on more of a savory note rather than a sweet note. It's just something I'm messing with. But again, people need more strategy. So the stuff that you shared about the way that you eat and, and kind of why you're doing it and the way that you eat and the way that I eat, that's what a lot of, I mean, there are people that do need specific diet protocols because they just have not dove into any of it yet. But for the most part, most people already know how to lose weight. They already have lost weight many times over. They understand a lot of it.

They even understand the severity of like over dieting. Like they're trying too much cardio. Like people got the message. People were doing too much cardio. They're eating too little. They only make it five, six days in, or sometimes they make it a week or two. They lose some weight

and they kind of continually lose muscle in that process. And then when they go to the regular scheduled diet, which isn't very good, they put on more fat, they have a little bit less muscle and they continually do that. That's kind of like yo-yo dieting. People know, people are pretty aware. People know a lot of the stuff. You just need more and more strategies. You're definitely onto something because it's sort of like if that cookie is fuel and your your meal is fire so you're laying down the fuel first then you're igniting that fucker but once the meal and the fire is

done it's over whereas you're on fire already and the cookie is more fuel so what are you gonna do you add more fuel that fire goes fucking bananas and then you end up just being more hungry and reaching for another cookie burn down the whole house and then next thing you know you gotta go back to the store because you don't have a house anyway so you might as well just eat some more cookies laying there in a bucket of tears with my ben and jerry's it's tough having a family man but i'm just thinking about you guys because when you said i have these bars in my cabinet i'm like i don't even know that i don't have the bars in my cabinet because i just know i can't do it like yeah there's no they don't really bother me much you know i i do kind of like i do kind of just view them as like they're not they're not for me they're

not you know i i know that i'm gonna overeat them so it's it's almost as if someone like well maybe i don't know maybe i'd fuck up on that but i'm just gonna say like if someone brought in like pizza or something i would probably just choose not to eat. I'm going to just, there's never a point where I have enough of fucking anything. Bottomless pit, yeah. I already know that. Yeah. Like pizza, I really like pizza a lot, but I'm not a person who could be like,

oh, that was kind of cool that I had a slice or two. I want like 15 slices. And even that once once once there's a once there's any room for anything else i would still want to eat more you'd make room yeah i'd be like i could totally eat some ice cream right now yeah i'm still the garbage disposal too when it comes to food i've tested this out like can i still put this away yep still can so it's like it's crazy yeah uh the The only thing that's gotten me recently with having like random shit in the house, it was like some kind of like cookie brittle or some shit like that.

Basically, it tasted like it was just like sheets of just the top of a brownie. So it was just like, and it was like, it was all edges too, you know? It was like so good. I'm like, wait, what is that? I'm like, oh i'm like oh that looks cheap you know whatever and then i just randomly got one i'm like oh my god there's chocolate chips in here too owen gave us that fudge i haven't fucked with that yet oh you haven't i ate the whole thing once i saw you put it down i was like i'm gonna save some of this with some milk when i get home nope it was doing pretty good it's doing pretty good for like two or three days in my house

and then i noticed this morning i'm like a big old chunks missing out of it i'm like i wonder who finally it's been sitting right on the counter yeah i'm like hey everyone's doing who did it i'm like everyone's doing pretty good so far like a couple days went by and then now there's a big old hunk missing out of it mine's still intact but that cookie brittle shit yeah i ate that it was a big ass like 10 pound bag new ben and jerry's um flavor to try by the way my favorite pass i hate this i hate when new ones come out whiskey bids oh i don't know if i'll talk to you guys about whiskey biz before no but it's dope whiskey biz is great it has um this so it's topped with like a layer a hard layer, which has like white chocolate chips and shit.

Pull it up, Andrew. We can actually go through the flavor. Can you say it in your other voice? I started typing whiskey hard. Whiskey hard. Okay. Whiskey biz topped? No.

Okay. Did you see the guy ordering his food, thing that i posted up yes that was amazing it was great the guy's like i got two cheeseburgers for you know and he's like what the it's kind of sounded like the guy sounded like all sexual yeah it was like taking the order he was so excited for the guy i did see that you didn't pull that shit up what the fuck i can't find a legit okay here we go hopefully no i can't it's just there's no like it's kind of bullshit let's see oh yes yes what an honor to have them sponsoring the podcast now too thank you good thank you whiskey biz that's great photos brown butter bourbon ice cream with blonde brownies and whiskey caramel swirls topped with white chocolate ganache and white fudge chunks.

Creamy. Dude, that one, it's better than Gimme S'more. It's so good. And they sell it at Safeway. Yeah, it's mainly Safeway. So good. Ha. We always do this.

Yeah. We were doing okay for a little while. You got to try that one. That looks really good. I want to jump in it. Like go off. Like off of like a diving board, you know? I feel like our podcast like regarding like diet and nutrition

like strategies and shit yeah kind of go the way like a diet normally goes one point and then towards the end it just fucking falls out crash and burn right hey but i want to mention this like i think that out of all like when people are incorporating different protocols, the thing that I think truly gives fasting a little bit of power is it gets you used to dealing with the one thing that's hard with any diet, which is hunger. Because every single diet, you're trying to fight off hunger. Fasting, you are literally embracing that feeling. And coming to terms with that really doesn't matter i don't there's no other way to train yourself to do that and i think that's a strong thing if you can utilize that and get the results of now hunger doesn't bother you do you know how much more powerful you're going to be

as you try to do anything body composition wise, even if you're trying to diet and do a contest prep, like contest prep, you're hungry. Like I feel like I could breeze through a contest prep with a bodybuilding prep with no sweat because hunger doesn't bother me. It wouldn't, it wouldn't impact you as negatively. I mean, when I did mine, it wasn't that long ago, the bodybuilding show, and I already messed around with some intermittent fasting. So just like you're saying, I didn't really, I didn't really, I mean, there was like a little moment at the end where it got a little weird, but for the most part, that was like a two or three day process where it got weird. For most people, they're kind of suffering for like a month or two.

Yeah. And they're like just not themselves and they're like kind of moody. I was still doing everything, still podcasting, still lifting, still, you know, everything was going good. So I agree with you a ton. You know, fasting, it does hold a lot of power, and that is where people struggle the most. And then also like just something as simple as if you don't eat breakfast,

I mean, maybe you just saved up an additional 700 calories or maybe you saved up an additional 1,000 calories because you missed breakfast and lunch. Well, now you can put – so if you missed 1,000 calories, the idea isn't to try to replace it if you're trying to lose weight. But the idea would be to maybe eat 50 to 75 percent of that. So you could have 750 to 1,000 calories extra somewhere and probably still end up in a deficit if you played your cards right.

That's the thing that I really love about it most. It helps me a ton because I like to eat a good amount of food. Even just seeing certain amounts of food, it's unacceptable if I don't eat enough because I'm so used to, I'm so like trained for it. You know, I got to eat like a pound of beef. Like I don't, when I eat the Piedmontese stuff, you know, I eat the whole packet every time at least because, you know, I'm just.

I'm just trained my whole life for this. Yeah. Yeah. Right. I have been. Yeah. Whether it's the burgers and there's five of them, or whether it's just the lean ground beef,

I always got to eat the whole thing. It's just kind of like, that's just the way I've been doing it forever. And it goes into everything that we kind of talk about, too. I mean, the leaning into discomfort aspect of things, you picking up running, the sauna stuff, cold stuff, getting used to things that are fairly uncomfortable. And hunger typically is uncomfortable. Get used to stuff, cold stuff, like getting used to things that are fairly uncomfortable. And hunger typically is uncomfortable.

Get used to that, master that. Everything's going to be easier when diet's concerned. I also think that even though it's like not the most encouraging thing, it is kind of cool to think about with fasting. It starts as soon as you stop eating. So for people that do struggle later on in the evening with their food, you can say, all right, well, I'm just done at seven or I'm done at eight, like whatever that nine, whatever the time is that you need to cut off, that's when your fast starts and you can

actually start it as early as you'd like. So you can get, you can kind of sneak in more fasting time, but I wouldn't get too obsessed about like the times. I wouldn't get too obsessed about any of that. Just try to find what's going to fit into your lifestyle and continue to learn strategies. Continue to pay attention to what's working, what's not working, what's a win for you, what's a victory, and where are your losses. And the losses that you have, try to learn from. And learn how to cook.

Fuck. That is huge. Big deal. big deal the hugest my opinion because like i don't know like i definitely have found myself wanting to go through the drive-thru way less for more reasons than just health like um i'll fucking wendy's is right down the street in and out is even closer which is part of why I moved to this house. I love that shit. It tastes good. And, you know, once you start going on a cut or you want to look good for summertime or whatever, you're like, oh, I can't have that because, you know, it's the calories and blah, blah, blah. But, like, no, like I can make like a Piedmontese hamburger at home taste like as good or better.

I can make fries taste as good. You know, like it's – that pull for that is so much less now just because i learned how to cook it's so important it's awesome want to take us on out of here andrew yeah sure thing thank you everybody for checking out today's episode we sincerely appreciate it so uh please make sure you guys are following the podcast at mark bowles power project on instagram at mb power project on tiktok and twitter my instagram and twitter is at i am and Twitter. My Instagram and Twitter is at IamAndrewZ at TheAndrewZ on TikTok. And Seema, where are you at? And Seema Inyang on Instagram and YouTube.

And Seema Inyang on TikTok and Twitter. Mark? I also want to just let everyone know that we appreciate the information that's put out by Thomas DeLauer and Lane Norton. So you should be following both of these people if you are interested in diet and nutrition and especially the science. Both of these guys bring a ton of science and I apologize if we've misrepresented anything they said in their conversation. We did not listen to the whole conversation. We just listened to some chunks of it, but it is our belief that diets do hold some magical powers. Find out for yourself. Lock into a diet and you will find that a lot of the problems that you had previously are going to dissipate

and in some cases even disappear. Strength is never weakness. Weakness is never strength. Catch you guys later. Bye.