Search Results for: brian gryn

Intermittent fasting made easy with Brian Gryn

Allan (0:48): Our guest today has been a personal trainer and health coach for over 10 years. In effort to maintain his own body fat percentage, he fell into intermittent fasting and he realized they didn’t have a journal or anything on the market to help someone with this process. So he wrote one. I introduce you to Brian Gryn. Brian, welcome to 40+ Fitness.

Brian (1:10): Thanks so much, Allan.

Allan (1:12): I’ve got your Simple Intermittent Fasting Journal here. It’s a 21-day program that you run through folks with the journal opportunity to help them move from not really knowing what intermittent fasting is, to actually implementing it in their lives. I’m a big fan of simple things, and this really fits it because it just gives them the basic information that someone needs without overwhelming them, and then gives them the basic guidance. I really like how each day you left a little tip in there to help people along to learn more about this as they go.

Brian (1:47): Thank you. That was the whole idea behind coming out with that. I was looking to doing fasting myself, and there are books and information you can find online, but I really didn’t find a guide, something that could sort of take you step by step to get into it. So, that was my main reason for creating a journal was to, like you said, keep it simple. I think fasting can be intimidating. People need a guide for a lot of things, but fasting I thought would be a perfect way to help people. I picked 21 days. It can be different for everybody, but I thought three weeks was sort of a good time table to get you into it and see how you like the experience.

Allan (2:32): I had a job and it had me traveling to Malaysia, and Malaysia is a Muslim state. So when Ramadan comes along, they fast basically from sunrise to sunset. So they do intermittent fasting as a function of their religion. When I first realized they were doing it and watching them, realizing it wasn’t the easiest thing in the world for them, particularly for the first couple of days. And then they sort of got more and more comfortable with it. In my story I basically started eating Paleo, and you sit down with a plate of real food – so I’ve got either a steak or a fish or whatnot there, and I’ve got some vegetables. If I’m going to leave something on my plate, it always tended to be the vegetables. I was going to eat that steak and I was going to eat that fish, because that was where I saw the value of the meal at that point in my life. And so I ended up falling into ketosis, because I was eating a lot more meats and fish and eggs, and I wasn’t eating a lot of vegetables. I ended up in ketosis; I didn’t know exactly what it was when it first started happening, I started doing research and understanding it. But another kind of side effect of getting into ketosis was that I was seldom hungry.

So I ended up getting into intermittent fasting just on the function of saying, “If I’m not really hungry, then my body must be doing okay with my body fat.” And I had plenty of body fat to feed my energy for a long, long time – Energizer Bunny kind of power. So I ended up doing intermittent fasting and I still do it today. It was interesting when I started talking to you because you’re like, “You do it like two days and then you don’t do it for another month or so, right?” No, no. Every day I wake up, I don’t think about breakfast. I cook breakfast for my wife, but I don’t feel like I need to eat then. So I go and I just don’t eat, and I’ll wait. And usually about sometime between 2:00 and 4:00, I’ll start to feel like maybe I could eat something. And that’s when I open up my window and start eating. And because I’m “early to bed, early to rise” kind of person, I won’t eat after 7:30. So my eating window is really, really restricted to basically 2:00 to 8:00, for the most part. And sometimes just 4:00 to 8:00. I do it because it just feels natural and I like it. I feel good when I’m fasting. But why would someone fast? What are some of the reasons why people choose to use fasting as a protocol?

Brian (5:16): There are a lot of reasons, but I think I would say the number one reason people come to me and I get them into fasting or they’re looking to get into fasting is pretty much to lose weight, lose body fat. But another reason that comes along with that is increased energy. And I don’t know, Allan, how you feel, but for me, yesterday I fasted almost pretty much the whole day, probably about 22 hours. And I always feel my most energy towards the end of the day, just because obviously we all know when we have a big lunch, after that we tend to crash a little bit, especially if it’s something unhealthy like refined carbs or some pizza, or whatever it is. We have those blood sugar swings and those insulin swings and we tend to get tired afterwards. But when you’re in a fasting state, the blood doesn’t have to rush to your digestive organs, it can go other places and you just feel that adrenaline minute and that energy throughout the day. I would say the big things would be the increase in energy, they want to lose body fat. And then there are other reasons – the rested digestive organs, the clear thinking. And there’ve been studies regarding growth hormone increase as well.

Allan (6:35): For me a big part of it has become the freedom aspect. I have a property near here. I’m now trying to sell it because I can’t deal with it anymore, but that’s a whole another story. It’s about seven acres, and it gets kind of soupy back there when it’s wet. And I was back there doing some work. I drove my little tractor up on my trailer and was pulling it out and my truck got stuck. So I had planned to go down there and do some work for about three or four hours in the morning before it got hot. And I did that work, fasted and then I was getting ready to leave and come home; it was around noon time. And I got stuck. So I’m calling AAA, asking them to pull me out of my own yard. The truck shows up an hour later. He hooks himself up and then his truck breaks down. So he has to call for a part, they deliver the part, he puts the part on his own truck, and then he’s got his truck working and he pulls me out.

So I’m driving home and it’s about 6:00 in the evening, and I’m realizing at this point I’ve gone probably 23 hours without eating. And I wasn’t famished, I wasn’t freaking out. There were no blood sugar issues. My body had acclimated to using fat as a fuel, so I was fine to be out there. Now I did spend the afternoon just lazy fishing, because that’s why I bought the property – to go do some fishing there. But I had done that hard work in the morning and there was never a lack of energy, a lack of clarity or a freak-out that I had to have food because I was starving. I think that’s a big part of it. You have a lot of tips in here as far as what you should eat during your window, and I want to talk about that, but I think what I have found is that when you’re looking to do this, you really do have to start focusing on the quality of your food, because you’ve still got to get that nutrition in there and you don’t want it to necessarily be refined carbs, because as soon as you finish your eating window and your body has burned through that rocket fuel of refined carbs and sugar, your body’s going to want you to refeed. So it’s going to be really, really hard if you’re doing the refined foods. So I’m sitting down now; I’ve gone through my fast and I’m coming off my fast. What are the types of foods that I need to get into my body during my feeding window to sustain intermittent fasting?

Brian (9:02): Yeah, you hit on a good point. Obviously, I think the whole fasting process becomes easier when you eat better during your eating window. I would say to someone that’s looking to get into fasting is maybe clean up your eating habits first, and then once you clean up your eating habits, then you can use guides per se, like my journal or any other guide or a coach to help guide you into fasting. I know in my guide, we talk about pushing back breakfast an hour every day, whatever it is. As far as basic guidelines for eating, I would just say eat real whole foods, foods that expire actually. So that’d be avoiding most packaged goods, and then avoiding things like refined carbs, sugars, grains, starches. Obviously you talk about the keto worlds – eating natural fats helps keep you full longer, so that will help make the fast easier, and it doesn’t raise insulin as well. So natural fats, avocado. I probably have an avocado every day in my salad that I make. Olive oil, coconut oil, butter, natural butter. And then obviously avoid artificial fats, like things that come from fried foods and things like that. I would say that would be a good place to start. You don’t have to eat perfect, but it will help.

Allan (10:27): I’m actually working on a book and I was writing a section for the book this last week. I was sitting there and I just had to stop myself because hearing I’m talking about high quality whole food, I’m thinking to myself, “Why do I even have to write the word ‘whole food’?” There are the things that come in boxes and bags that are not food, and there are things that basically you get from your butcher or from the produce section that are basically your food. It was just kind of sad to me that we do have to explain that a whole food is something that expires, it’s something that you recognize as an animal or a plant at some level, and it’s not processed, it doesn’t come from a factory. I’ll even go as far as to say when you start talking about where it’s coming from, that matters as well. If it’s not grown in a good, conducive soil, it’s not getting the minerals that you need. If it’s not a well-cared-for animal, if it’s a sick animal… Out in the wild, if there’s a sick animal, the other animals won’t eat it; they let it lay there. We don’t seem to have that instinct, and it’s kind of bad.

So, focus on the quality of your food. Like you said, you don’t have to put it all in there overnight, but this is a great opportunity for you to really take some time to think about your food, because that’s another cool thing about the eating window and the freedom that you get is, you’re not spending all day preparing or sitting down for meals. I get that extra half an hour or so in the morning that I would be eating my breakfast to do something else, to learn something else, to read something, to write something, to do the things that are adding value in my life. I love eating, don’t get me wrong. I take full advantage of my eating window with some really good foods. And I think that’s the whole point – if you’re getting the nutrition your body needs, intermittent fasting can be easier. It is easier and it’s not really so much the way of eating. Keto works well for me, but you may have reasons that you want to be a vegan, and you can easily do intermittent fasting with vegan. You just have to make sure, again, that you’re getting the nutrition that you need, you’re getting the volume of calories, because when we’re talking intermittent fasting we’re not talking eating less. I think a lot of people think that’s what it’s all about. It’s not actually that.

Brian (12:55): I agree with you. I will say this – you will find – at least this is what I find with a lot of my clients, is that when you start doing it and you have a smaller window to eat, you realize your body doesn’t really need as much as maybe you thought it needed when you were just eating normal and throughout the day and grazing six, seven meals a day. I know we might talk about tips, but if you’re starting to do this, do this on days where you’re busy – maybe at work, or you have something that is just going to take up time and your mind’s going to be busy. Yesterday I was busy, ended up just happening. I just fasted all day and at the end of the day I was like, “I’m just going to have dinner”, but I got full quick. I wasn’t going to overstuff, which is another tip. When you do feed in that feeding window, don’t overdo it. You might think, “I need to stuff three meals into this eating window.” Well, you’ll be surprised your body will not want that.

Allan (13:58): It’s a little bit of both, because I think if you’re getting adequate nutrition, your body’s going to do the things it’s supposed to do. Your leptin and ghrelin are going to play their roles to tell you, “Okay, that’s enough. Let’s stop this.” And you’re going to eat just the right amount of food. I think if people are not getting the nutrition, that’s where they’re going to start to run into trouble. And obviously, again, a lot of people are doing this for weight loss, for fat loss specifically. So you have to realize that a portion of the calories that your body is burning is coming from that fat. I’ve read somewhere – I can’t validate this – but your body can basically use about 700 calories of body fat in any given day for energy. So, if you’re getting at least 1,200 in that meal, you’re probably getting enough calories at that point to sustain whatever you’re doing. Unless you’re a heavy duty athlete or your work is very intense, a good 1,900 calories on a given day is probably enough to keep you where you need to be. So, let’s take a moment and go through some of those tips, because these were really good.

Brian (15:06): So like I said, obviously staying busy really helps. So if you know you have a busy day at work or a busy morning and you’re like, “This is a good morning where I’m just going to skip breakfast” – maybe just have some black coffee, obviously no sweeteners or anything in that coffee, or have some tea. So just staying busy, keeping your mind active, and then drinking plenty of water too. I always have water on me throughout the day, whether I’m fasting or in my eating stage. And another one too that I think doesn’t get talked about a lot is, when you’re starting to do this, don’t tell someone that might not be supportive of it, because I think there are people who initially think you’re starving yourself and they might even be worried about you, because we’re so programmed by mainstream media, and I say this all the time – no one makes money when you fast, right?

Allan (15:58): But the other side of it is, they are actually coming from a very real paradigm. If you’re eating crap food, if you’re eating carbs, if you’re eating sugars, if you’re drinking regular sodas, or even diet sodas for that matter – if that’s your food, if that’s what you are eating today, you can’t go more than four hours without eating, or your blood sugar is going to plummet and your body’s going to scream, “Feed me!” So really narrowing that down and saying other people won’t necessarily understand what you’re doing. You’re following a protocol – get into it, understand it, and then it’ll be a little easier to talk about when they realize that you’ve dropped more than five pounds during these 21 days. At least that’s what I would expect for most people that get into it, they’re going to lose something like that, or can expect to lose something like that if they have it to lose. I think you’re right there. They’re not coming from a bad place. They’re not trying to sabotage you for bad reasons. They know they can’t go more than four hours without eating because that bagel they had for breakfast has them screaming for more food. That’s why they’ve come up with the term “second breakfast”, and most fast food places serve breakfast all day long because they want to keep feeding you those carbs and keeping you coming back for more.

Brian (17:22): Right. Once you get into the fasting protocol and it’s feeling more natural, because like anything else, it gets easier and easier the more you do it – then maybe you can tell some people or tell people who maybe would have been against it at first and they’ll be like, “Wow, you’re getting great results. You’re feeling great. I’ll support you.” And things like that. People know now that I do intermittent fasting, but when I first started doing it, I don’t think many people knew. I just sort of did it. Those are the main tips. I would say one more tip would be, drink a warm liquid. It could be a tea or black coffee. And I talk about this a little bit. People go, “What if I get hunger pains?” And you will get that. You might even get headaches. I always say for headaches that can be avoided or can be helped, to have some water and put some salt in it. I know it doesn’t sound the most appetizing, but…

Allan (18:24): But we’re not talking lots of salt. A pinch or two.

Brian (18:29): Pinch of salt, exactly. Some Pink Himalayan salt.

Allan (18:33): It’s not like drinking sea water.

Brian (18:38): No. A little bit of salt, you can taste it, but it’s doable. So, drinking the coffee or the tea. And I’ll just say this – I recently got an email from a client saying, “I like to put cream in my coffee or I won’t drink it.” I will say, if you can do the fasting protocol and if you have to have a little bit of cream in your coffee, then go ahead.

Allan (19:05): The one thing I will say on this, and I don’t mean anything against Dave Asprey at all – I appreciate that he has developed a protocol and a product he calls Bulletproof Coffee. He sells coffee and he sells the MCT oil, and he doesn’t sell the butter. But if he could, he probably would. He just found Kerrygold works for him, so he didn’t have to make his own butter. But when you do that coffee, the way they protocol it, the way they put it forward, that can be upwards of 700 calories. To me that’s not fasting anymore. You’re feeding your body and you’re choosing to feed it fat, which is great, but your body’s going to use that fat for energy. It’s not going to use the body fat that we’re trying to get our body to be more accustomed to using. So in my mind it’s like, if you can avoid the creams, if you can avoid the butters and take your coffee to black… And this is the same thing as I think what you have in the book, which is great for a protocol, is you walk yourself into it. So maybe it was two ounces of cream and you can cut that down to one and three quarters, and then one and a half. And over the course of these three weeks going through your program, maybe they can get to a point where they’re not having to put cream in their coffee at all.

Brian (20:21): Yeah. It’s sort of that “one step at a time” approach. That’s what I did when I started fasting – just pushing back breakfast an hour a day. Some people might be like, “Oh, screw that. I’m just going to go right to lunch.” That might be your protocol, but my protocol was I took it one step at a time. Same thing with little things like that with cream in your coffee – if you want to slowly start taking that out, that would be obviously the best, perhaps the easiest way to do it.

Allan (20:52): Yeah. As we look at this, the cool thing about your Simple Intermittent Fasting Journal here is that you have a space for each of the 21 days for them to walk through the process. And you’re giving them guidance each time, you’re giving them a tip each day. I think for the folks that want a tool that’s going to walk them through this and get them to a point where they understand intermittent fasting, they understand their body’s response to it, and the 21 days gives them plenty of time to understand how it’s going to affect them. Some people will take this and they’ll just keep going. Other people will say, “This will be my period of detox”, for lack of a better word, “Where I just use this protocol from time to time.” Are you using it all the time or is this something you implement just from time to time?

Brian (21:46): For my own good or for a client?

Allan (21:48): For you in general.

Brian (21:50): For me I don’t use it anymore. I did test it on myself when I was first creating the journal, and so I did use it early on, but now I’m to the point where it’s just become… And that’s what I say on the cover – it’s become a lifestyle for me. I don’t use the journal anymore.

Allan (22:12): I didn’t mean so much the journal. It’s just that you do intermittent fasting and it’s just a lifestyle. With me I have gotten to the point where I don’t eat what would be a standard breakfast in the morning and I’m typically not eating until somewhere between 2:00 to 4:00. And a lot of times that’s still breakfast for me, and sometimes it’s still breakfast foods. It just depends on my mood and what I want to eat. I have found that once you kind of get into that process of not being dependent on eating a meal every three hours, it almost becomes a natural, “Let your day decide when you’re going to eat, when you’re hungry”, and it’s not so much, “I have a fixed time that I have to eat each meal.” You can have a lot more flexibility with this.

Brian (22:58): Yeah, I would agree. I would think that’s the biggest benefit. For me at least one of the biggest benefits is you’re in control of your food. A lot of times with people, food controls them, and a lot of that is almost just in your mind because we’re programmed to eat at certain times. But once you get into this protocol, you realize, like you said – if something happens, like you got stuck in your own yard – you were fine. You weren’t like, “Oh my God, I need to run to Starbucks or get something.” It gives you that flexibility, and I think you’re just in control. I think that’s the biggest thing – you have more time to do things that maybe you want to do, like you said, in the morning. So, it really gives you that flexibility.

Allan (23:41): And I also want to emphasize that there is an energy aspect to this. When your body starts learning how to use your own body fat for energy, you have an abundance of energy. And a question I get a lot from clients is, “I’m going to start this intermittent fasting, I’m going to start this protocol. So I should stop exercising for a few days, right?” And my short answer is, “Why?” It’ll be hard the first few days of this protocol, the first few days of keto. For me, when I tried pescatarian, the first three days were hard. Once you kind of get through that dip, things get easier. But to me, unless you’re really having some blood sugar issues or whatnot, you can continue to train.

And that’s the only other thing I would leave off with this conversation – before you start any kind of protocol like this, particularly if you’re diabetic or pregnant or on any medication at all – have the conversation with your doctor because this is not a protocol for everybody. It does have a special use, and you include a lot of that information in the book here. So Brian, I really appreciate you coming on and talking to us about intermittent fasting and your guide Simple Intermittent Fasting Journal. If someone wanted to get in touch with you, learn more about what you’re doing and learn more about the book, where would you like for me to send them?

Brian (24:58): They can go to my website, which is my name, so BrianGryn.com. They can reach out to me, order the journals on there and ask any questions.

Allan (25:12): This is going to be episode 334, so you can go to 40PlusFitnessPodcast.com/334, and I’ll be sure to have a link to Brian’s website there. Brian, thank you so much for being a part of the 40+ Fitness podcast.

Brian (25:26): Thanks, Allan. Really enjoyed it.

Allan (25:32): I hope you enjoyed today’s conversation with Brian. If you’re interested in managing your body fat percentage, intermittent fasting can be a great strategy for you, and I encourage you to check out his journal if you want to try that out.


Wellness Roadmap

I am very happy to announce that I have gotten my manuscript over to the publisher, so at this point we’re about to lock it down, as they say, which I feel really good about. But I still need your help. I need you on my launch team. If you can go to WellnessRoadmapBook.com, you’ll learn more about the book and you can also then there sign up to join the launch team. Launch teams are very, very important to help books get off the ground, and I need you on my team. So please go to WellnessRoadmapBook.com and be a part of the launch team. Thank you.


Another episode you may enjoy:

Fasting for weight loss with Dr. Jason Fung and Jimmy Moore



December 28, 2020

Can you lose weight and get healthy eating one meal per day?

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On this episode, Alyssa Sybertz, author of The OMAD Diet: Intermittent Fasting with One Meal a Day to Burn Fat and Lose Weight, helps us understand how the OMAD diet can be a part of your eating strategy to lose weight and get healthy.


Let's Say Hello

[00:02:48.040] – Allan
Raz, how are you doing?

[00:02:50.050] – Rachel
Great. Allan. How are you today?

[00:02:52.570] – Allan
I'm doing well. You know, we're prerecording these intro and outro thing conversations now because we want to take a break at the end of the year. And so actually, while I'm recording this, I'm in a town in Panama called Boquete. It's in the mountains. So it's moderate temperatures. A lot of expats that want to come down here and live. They like this region because it's really cool and comfortable and it doesn't get too hot.

[00:03:21.430] – Allan
And you're about an hour or two away from beaches. If you want to go see some Pacific beaches. So a lot of people like living here. And so we've been talking to a lot of expats and they call themselves expats. We're immigrants. But I won't let that definitional term really bother me too much. So we've been spending some time here.

[00:03:41.590] – Allan
We went to a coffee farm yesterday and went through the whole process of how they make coffee from start to finish to picking beans to all the way to grinding them when you're done toasting them. It's pretty cool.

[00:03:56.650] – Rachel
So are you a coffee drinker?

[00:03:58.270] – Allan
Oh, I am.

[00:03:59.230] – Rachel
Yeah. Nice. How does it taste?

[00:04:01.000] – Allan
As soon as we get off this call, I'm going to go back to the dining table because we're recording this around breakfast time. Tammy is having breakfast right now. I'm going to get some more coffee because it's so wonderful around here.

[00:04:11.060] – Rachel
Oh, that sounds so wonderful. I'm a big coffee drinker, too. I love trying different types of coffees. And that would be really neat to see it all in action like you just did.

[00:04:20.350] – Allan
Yeah, I bought a bag a pound of this what they call double roasted, which is basically where when you roasted I guess it's similar like make popcorn I guess is the analogy she uses. It pops the beans as you're roasting the beans pop. And so what you want to do to get to a medium roast is literally just get to the point where all the beans are popped once. And that's the kind of I like the medium roast. And so what you can do is you go to a point right before they crack and then you let them cool off and then you go and roast them again. So that's a double roast to get to that medium. And so I'm interested to get back and grind some of that up and try that tomorrow or next week. But so, yeah, I bought that. She said after you have this, you won't like any other coffee again.

[00:05:07.660] – Rachel
So that's so awesome.

[00:05:10.280] – Allan
She's like, you'll be calling me asking you to ship this stuff to you.

[00:05:13.990] – Rachel
Wonderful. That sounds wonderful.

[00:05:16.750] – Allan
Yeah. So it's good. Tammy's recovering from her surgery, so everything's good on this side and we'll spend about another four or five days here. In fact, as we're recording this, Tammy goes back to see her doctor for her follow up and have her stitches removed. So she's on the mend. And then we're going to get back to Bocas and I guess try to open up a bed and breakfast and a gym.

[00:05:37.330] – Rachel
That's exciting. For sure. Sounds like great plans for the next year.

[00:05:42.550] – Allan
How are you doing?

[00:05:43.780] – Rachel
Good. Getting ready for winter up here. We haven't seen any substantial snow quite yet, but I know it's coming. So just getting out my yak tracks and my studs for my shoes and all my winter gear, it's going to be fun.

[00:05:59.730] – Allan

[00:06:02.720] – Rachel

[00:06:03.340] – Allan
I'll, I'll be walking the beaches in Bocas about the time you're running with your studs through ice and snow.

[00:06:10.240] – Rachel
That's right.

[00:06:10.900] – Allan
OK, I guess each person has to have their own and love that they have.

[00:06:14.920] – Rachel
Got to love it.

[00:06:16.300] – Allan
Oh bless your little heart.

[00:06:19.570] – Rachel
Thanks. I need it.

[00:06:21.970] – Allan
OK, well it's interesting because the podcast now has been going on for over five years and I've never covered one aspect of dieting that's called the OMAD Diet, which is basically a form of intermittent fasting. I would call it intermittent fasting 2.0. It's a little bit more extreme than than just standard intermittent fasting with one meal per day. And so let's go ahead and start this conversation with Alyssa.



[00:07:20.920] – Allan
Alyssa, welcome to 40+ Fitness.

[00:07:23.170] – Alyssa
Thank you so much for having me.

[00:07:25.360] – Allan
So, you know, it's weird. I've had this podcast for five years, over five years now, and I've talked about every kind of topic I thought I could talk about. And then I realized, oh, here's a book on OMAD, and I've never covered a book on OMAD. Wow! It's called The OMAD Diet: Intermittent Fasting with One Meal a Day to Burn Fat and Lose Weight.

[00:07:48.860] – Allan
And just general admission: I do intermittent fasting all the time. I do. I'm in keto most of the time and intermittent fasting just becomes natural. There have been a few times where I found that I did only eat one meal. It was never a planned, I'm going to go do an OMAD thing. It was a I got stuck. You know, one situation. My truck got stuck in my front yard of my property. I was at a property doing some work, and then my truck got stuck. And when the tow truck came, the tow truck broke. So it's three more hours for the tow truck to fix and get me finally get me out.

[00:08:26.150] – Allan
And so I ate. You know, I had eaten the night before. I skipped breakfast and went out, worked for a few hours. And then here I was now driving home at six o'clock. And I'm like, oh, it's been 23 hours since I even ate. I might ought to eat something. So I wasn't you know, I wasn't hungry.

[00:08:43.940] – Allan
I wasn't starving myself. And then I did have a pretty good meal. So can you take just a minute to talk about what OMAD is? Because I think a lot of people get confused and think it's just a way to really restrict calories or trick your body or can you talk about it?

[00:09:02.090] – Alyssa
Certainly. So, first of all, I'm honored that the first person you had on to talk about OMAD. And I think that a lot of people have had similar experiences to you in that the kind of you have to eat three meals a day has been so ingrained. And even with some diet programs that have been popular over the last 20 years, it's more like you have to eat six times a day or you have to eat every two hours or something like this.

[00:09:32.840] – Alyssa
And people don't realize that eating one meal a day an option and can be a kind of sustainable and nutritious approach when in fact it can be. So kind of the basic idea behind OMAD, which stands for one meal, is just as it sounds in that it's really you're only sitting down to eat once a day. But for that reason, it kind of gets rid of all of those different possible restrictions on eating. If you're kind of like calorie counting or things like that, there are people who approach, OMAD as because I'm only eating once, I can eat whatever I want, which is an approach you can take and because you are still fasting for twenty-three hours, you will still get some benefits from that approach.

[00:10:35.510] – Alyssa
But the approach that I tried to take in the book was to kind of figure out how I could create really balanced, well-rounded meals for the one meal a day that we're going to make the fast sustainable. So you wouldn't be starving and also kind of give you a wide array of macro and micronutrients that will support your health overall.

[00:11:03.920] – Allan
Yeah, that was one of the critical things that was in there that I thought was really important is you're not just talking keto, which is why I ended up in that situation where, I basically went OMAD without expecting to. And it didn't bother me because I was already really comfortable with ketosis. But you have vegan recipes and you have vegetarian recipes and you have things that are keto-friendly. You have really a good mix in there. So it's not just keto, is this keto is that, there's this OMAD is this or OMAD is that. Quite literally, whatever your approache and nutritional needs are, you're still meeting those with OMAD.

[00:11:43.590] – Alyssa
Yeah, it's incredibly adaptable in a lot of ways. One way is that you can adapt it if you are following keto or if you are on a plant-based or a gluten-free diet, you can do any number of those things. But it's also really adaptable to your lifestyle. So going back to that, like folks who felt like they needed to eat multiple times a day, that can be incredibly stressful on a person with a busy kind of full life, like trying to fit that in.

[00:12:15.570] – Alyssa
And then if they don't get their second of six meals and they think, oh, well, now today is a wash, like, I'll have to start again tomorrow. Whereas with OMAD you really you only have to find that time to sit down and eat a healthy meal once a day. And that was one of the things that actually surprised me a little as I was working on the book and speaking to people who have done OMAD. Was that the fact that it was really easy and kind of didn't put any added stress on their lifestyle was one of the things that they loved most about it?

[00:12:53.880] – Allan
Yeah, there are a lot of benefits. I mean, for me, it's the food freedom of not having to have food everywhere because I tried I tried some other eating styles after keto. I was trying some eating styles and I was like, OK, so I've got to have a snack of nuts now and have a snack of fruit now. OK, now here's my meal. And now here's this other snack and here's the other snack and then a meal and then another snack. And I had food in my truck, had foodin my office. I had at food all around me so that I would always have this available food. And it was just it was difficult. You know, if I'd got stuck in the mud and I was eating six meals a day, well, I would have just missed five of them.

[00:13:41.370] – Allan
What are some of the other benefits besides the time savings and the and then kind of having that freedom? What are some of the other benefits we could see with OMAD?

[00:13:50.430] – Alyssa
Sure, you already you mentioned ketosis a little bit. That is kind of one of the primary methods through which if you're doing OMAD to lose weight, that is definitely going to help. So that is the process where when you're eating on a regular basis and getting carbohydrates into your body, your body is first going to use up all of those carbohydrates for energy before it starts using anything else. But when you are on an extended fast, your body will work its way through all of that glucose, all of those carbohydrates, and switch to burning fat. And then the longer you go after that switch occurs, just the more fat you're going to burn. So that's one of the big ones.

[00:14:38.700] – Alyssa
Another big way that it can help with weight loss is through its effect on hormones. So the first hormone that it has a big effect on is insulin. So, going back to eating regularly throughout the day, when you're doing that, your pancreas is constantly producing insulin so that the insulin can then go in and take the sugar out of your bloodstream and bring it to your cells to be used as energy.

[00:15:07.170] – Alyssa
But if you're constantly putting in carbohydrates, insulin is constantly being produced. And a lot of people get to the point where the pancreas just gets tired of producing insulin and it can't produce anymore. And so that production starts to slow down. And that slow down is what leads to problems like Type 2 diabetes and non-alcoholic fatty liver disease, which are big contributors to weight gain, especially in America, with the number of people that are type 2 diabetics few days.

[00:15:42.030] – Alyssa
But when you're only eating one today, insulin does not need to constantly being be produced. So your pancreas shoots out insulin when you eat and then when you're not eating, the pancreas is like, oh, I can take a break. It gets to rest and relax and recharge. And then the next time you eat, it's ready to produce the insulin that you need.

[00:16:07.560] – Alyssa
And then the other hormone that is impacted is HGH, which has a big impact on exercise as well, which I mentioned later. HGH, human growth hormone, it plays a big role in maintaining lean muscle mass and a steady metabolism. But for a lot of people, the levels of HGH that the body produces is pretty erratic. And it's also one of the hormones that decline significantly with age. But there have been studies that show that extended fasts with things like OMAD really rapidly increase HGH levels, and so that's kind of maintaining muscle mass, especially as you get older, plays such a key role in not only maintaining a healthy metabolism and a healthy weight, but also like keeping your body strong, your joints strong, protecting against all sorts of all sorts of different things.

[00:17:07.870] – Alyssa
And then and then, yeah, there are tons of additional studies that have been done on how it can be beneficial for heart health, for brain health, how it helps people who are going through cancer treatment. There's very new research now into how it affects this process called autophagy, which is like allowing old and debilitated cells in your body to be replaced by newer, younger, healthier cells. And the idea is that the more young, healthy cells you have in your body compared to these old ones that aren't working as well, the better everything is going to run. And the more recent research into fasting is showing that it allows your body to do this cell turn over more quickly. And that is proving to have lots of different benefits as well.

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[00:19:21.130] – Allan
Now, a lot of people when you say, OK, well, what I want you to do is I want you to have your dinner or have your breakfast and then I want you to wait twenty four hours to eat again. I think a lot of people look at that and say, well, oh my God, my blood sugar is going to drop down to zero and I'm going to be jonesing. How how would you recommend that someone go through and basically get to OMAD? Because I think it's a process. I don't really think it's just OK, today I'm eating and I'm not going to eat again for some. Some people can. Don't get me wrong. There's people who can. But for a lot of people, it's a little scary to kind of go off that cliff and say, I'm going to do this. What are some recommendations you have on on a good general approach to that?

[00:20:04.810] – Alyssa
Well, first off, you mentioned like, oh, my blood sugar is going to get too low. Like, there are a couple, like couple kind of groups of people for whom OMAD isn't the best idea. Like, if you do have low blood sugar and that's a health concern of yours, then it like it might not be best. But for the majority of healthy people, if you get the OK from your doctor, it's definitely it's not going to hurt you to give it a shot.

[00:20:33.880] – Alyssa
I think as far as a good approach, you can definitely kind of work towards it. So maybe if you're eating three meals a day, switch to just two and see how you feel then then the other big thing is that, as you just mentioned, it really doesn't matter what time of day you eat your one meal. So when you're just getting started, mix it up and you can have your one meal around breakfast. And like, I actually I have a whole chapter in my book of breakfast style meals. If you are someone who likes to eat in the day, maybe try that for two days and then switch to a midday meal. Try that for a little bit of time. And so you can really play with it to determine what what is best for you, what kind of what timing keeps keeps your energy up the best.

[00:21:35.110] – Alyssa
And then the other another key part is that you are only eating once a day. But that doesn't mean you can't put anything else in your body during the other twenty three hours. So drinking fluids throughout the day can have a huge impact on how full you feel. So that's water, that's black coffee and tea. That's like chicken broth or beef broth, like bone bone broth, those kinds of things. A lot of the time in general, if you feel like you need a snack or something, if you feel hungry a lot of the time, you might just be thirsty.

[00:22:14.050] – Alyssa
And so kind of keeping I know you were talking about earlier, kind of always having a snack of nuts or something on you, I think, with, oh, you always want to have a bottle of water or a mug of something to keep you going. And again, to the last thing which I touched on briefly earlier is to kind of really think about creating meals that are really well-balanced and have a variety of nutrients.

[00:22:48.370] – Alyssa
So a lot of the in creating the recipes for my book, I put a lot of focus on protein and fiber because these are the ones that are going to give you energy, keep you full throughout the day. Also a lot of vegetables because those are going to increase portion sizes. Vegetables take longer to chew. Like the longer it takes you to eat, the more full and satisfied you're going to feel. I also talked a little bit about mindful eating. I'm sure a lot of listeners are familiar with mindfulness or like mindfulness meditation.

[00:23:28.060] – Alyssa
And so this is kind of applying that idea to cooking and eating. So really being in the present, like smelling the smells, kind of feeling the textures of your food and really being there with your meal and not watching TV or eating while you're driving, because hopefully, like it's only one meal, you haven't had to carve out a bunch of different times in your day. So hopefully you're able to commit that like 20 to 30 minutes just to enjoying your meal. And that can make a huge difference as well. And kind of how satisfied you then feel going into your fast?

[00:24:12.930] – Allan
I think it's really important to emphasize we brought this up at the beginning just to talk to your doctor. And if you're on any kind of blood sugar lowering meds like metformin or you're taking insulin or anything like that, recognize that when you change the way you eat, you change the formula of how your body is going to work. And so if you're on those and using those, your dosages are probably going to have to change to adapt to what you're doing now. As you get into this, this is not something to just jump in to have the conversation with your doctor, be prepared to change your meds as needed so that you can manage through that. But this is particularly for diabetes and obesity.

[00:24:53.400] – Allan
This is a hugely popular and good approach to eating well and keeping your blood sugar and insulin levels stable. So, you know, this is something you really want to look into. One thing I think a lot of people would be surprised with is like, oh, well, if I'm going to do this, I'm just going to be losing weight. I just I don't need to exercise. But I'll tell you, as a personal trainer. Yeah, you do need to exercise?

[00:25:20.880] – Allan
So there's little concern. And I you know, I had a I hired a personal trainer. I want to get stronger for a Spartan. So I hired a personal trainer, Coach Dave and I meet him every morning. And I told him, I said, you know, I don't care how early we meet. I don't you know, he says, I want you to have time to eat, wake up and eat. And like, no, I don't need to worry about eating before I can do things like, yeah, you need those carbs, you need that, you know, that protein and carbs. So you have the energy to make it through a workout.

[00:25:48.390] – Allan
And I'm like, no, Dave, I'll be fine through the workout. But it was only because I knew my body well enough. I'd been training long enough to know that I can exercise without food in my system. Can you talk a little bit about exercising when you're on OMAD? Considerations and things to do.

[00:26:06.660] – Alyssa
Yeah. So just like you can play around with the timing of your one meal, I definitely recommend playing around with the timing of your workout in relation to your meal, because like you said, some people do feel comfortable and energized and strong exercising on an empty stomach. And there have been studies that do show like some benefits to that, but other people that might make them feel nauseous or weak or things like that. And so you can definitely see if you want to do your workout before your meal, after your meal

[00:26:47.250] – Alyssa
Something else I discuss in the book as the only thing you can kind of quote unquote eat during your fast are fat bombs, which I'm sure you're familiar with as it comes comes out of the keto world. So these are like little treats that you make using healthy fats like coconut oil or coconut butter, and then add a little bit of flavoring like maybe like a drop or two of liquid stevia and some cocoa powder. And then you mix it up and you freeze them and you have really indulgent little snacks, the fat that can be kind of an instant hit of energy if you do feel like you need just that little something before or after a workout.

[00:27:34.860] – Alyssa
But, yeah, it's very personal. And there are certainly benefits to exercising during while you're fasting, while you're on OMAD, as I mentioned earlier, insulin and HGH, those are really the benefits you get from fasting as they affect those hormones. And the benefits that you get from exercising are really complementary to one another. So, like, if fasting is kind of keeping your insulin production low and steady, exercise has been shown to improve insulin sensitivity, which means that the body doesn't need as much insulin to begin with to kind of move the glucose out of your bloodstream. So the way that both fasting and exercise impact insulin is incredibly good for your good for your overall health.

[00:28:35.460] – Alyssa
And then obviously with HGH as well, if your HGH levels are high there, that's kind of allowing you to build that lead muscle mass that you're trying to build through exercise, and then just as the time of day that you exercise is very personal. So is the form of exercise you choose. I think one of the most important things about exercise is that you have to be doing something that you enjoy because if you don't like doing it, then you're not going to stick with it and then you're going to feel bad about not sticking with it.

[00:29:16.830] – Alyssa
And then it's just going to be this cycle of. Not maintaining your healthy habits, and so I think that any form of movement, whether that's walking, running, biking, dancing, strength training, interval training, really anything, anything that you enjoy and that you feel good afterwards is a good strategy to take while you're also doing all that.

[00:29:49.670] – Allan
Alyssa, I define wellness as being the healthiest, fittest and happiest you can be, what are three strategies or tactics to get and stay well.

[00:30:00.140] – Alyssa
My first one is one that I just started talking about, which is find activities that are good for you that also make you happy. So the biggest way to find, maintain healthy habits are to find habits that you actually enjoy doing and that you get up every morning wanting to do, excited to do, because you're much more likely to do those things on a regular basis. You're much more likely to keep them in your in your life for longer.

[00:30:41.440] – Alyssa
I'm not a huge fan of, like, doing something that just because you think it's good for you, but you don't feel great afterwards or you kind of are the second you finish your dreading the next time you have to do it. Because like you said, happiness is such an enormous part of fitness and wellness that I really don't think these things are worth doing unless you enjoy them. And there are so many ways you can impact your health in a positive way that you're bound to find at least one that that makes you happy while you do it.

[00:31:24.580] – Alyssa
My second strategy is to be kind to yourself. So life is busy. It's unpredictable. You could have this set plan of like you're going to do X workout, you're going to make X dinner, but then your car breaks down and you have to wait for triple A for three hours and then you end up pizza and really like these are things that are not going to derail all of your efforts. They're not things that mean you have to erase any progress you've made so far and kind of go back to start. And so just giving yourself that leeway to deal with those kinds of twists and turns when when they arrive and really just do what you can, when you can and be proud of what you've accomplished is really, really important.

[00:32:27.640] – Alyssa
And then my last strategy is to just be outside as much as possible. I know personally, I just I always feel better about life when I'm when I'm outside and whether that can be something of like walking your dog every day, going on hikes on the weekends or even just kind of sitting outside for a couple of minutes in the morning while you drink your coffee. I feel like the kind of being connected to nature, even if you live in a city or something like that, just kind of feeling the fresh air or the sun or like seeing grass or trees just has such a kind of calming, stress reducing effect that really can just take you out of your head, even if it's just for a couple of minutes and give you that moment of feeling refreshed and renewed and also empowered to tackle anything that might come your way.

[00:33:40.070] – Allan
Thank you. Alyssa. If someone wanted to learn more about you and the things that you're doing, including your book, The OMAD Diet, where would you like for me to send them?

[00:33:50.160] – Alyssa
Sure. When this goes live, the the diet will be available for purchase wherever books are sold. It's on Amazon, Barnes and Noble, a lot of different places. So if you search for it there, you should be able to find it. You can also find it. And a lot of the other work I do on my website, which is alyssasybertz.com. And there you'll find information and links to the book, as well as to a lot of the other writing and stuff that I do.

[00:34:37.100] – Allan
All right. You can go to 40plusfitnesspodcast.com/466. And I'll be sure to have the links there. Alyssa, thank you so much for being a part of 40+ Fitness.

[00:34:47.840] – Alyssa
Thank you so much for having me. It was a lot of fun.

Post Show/Recap

[00:34:57.130] – Allan
Welcome back, Ras.

[00:34:58.570] – Rachel
Hey, Allan, wow, that was a really, really interesting interview about a whole new way of eating. It's really an interesting concept to just choose one meal per day. There's a lot of things I like about it, but I also have a few questions.

[00:35:12.940] – Allan
Yeah, it's you know, I've done it before on accident only because, you know, like, my truck got stuck in the mud. I think I've told this story on here. My truck gets stuck in the mud. I was gone working on a yard area I owned on some property, worked for the morning pretty hard. And then as I was trying to pull out, my truck got stuck. So I had to call AAA to pull me out of my own property and their truck broke. And so three hours later, waiting for a part, getting that fixed.

[00:35:42.350] – Allan
I went fishing because that's why I own the land in the first place. So I'm over there fishing and taking my you know, I'm I'm fine. I'm not worried about it, but I'm driving back and realizing it's been 24 hours since I had any food whatsoever.

[00:35:53.500] – Rachel

[00:35:53.950] – Allan
Because when I do my fasting, which I do intermittent fasting almost consistently when I'm in full ketosis because I'm just not hungry that often. And my goal in ketosis, particularly at the very beginning of it, is to reduce some body fat. So I will skip a breakfast. I still eat breakfast foods when I break my fast, maybe lunch time or later. I'm not going to get stuck in the whole thing of eggs and bacon and have to be in the morning. I'll eat them whenever I want to. But so I've I've been to a point where I had one meal a day. But I think a lot of people that get into intermittent fasting and OMAD just they struggle initially because it is not something you just do. You don't just sit there and say, I had dinner last night, I'm going to wait until dinner to eat.

[00:36:40.450] – Allan
If you're not conditioned, I'm ready for it. You're going to see blood sugar spikes and plummets. And it's not it's not going be a fun experience. And I think the other thing that a lot of people do wrong with OMAD or with any kind of intermittent fasting is they just don't eat enough food.

[00:36:57.430] – Rachel
Mm hmm.

[00:36:58.900] – Allan
You know, food is its energy, but it's also nutrition. And so it's not just it's not just about calories. When you get into OMAD, you know, you've got to make sure you're getting your nutrition in that one meal. So if you're going to try the OMAD diet, you're probably going to have to supplement with some vitamins and minerals because you're probably going to find it hard to get all of that nutrition in one meal unless you really, really focus on it.

[00:37:27.460] – Allan
Now, Alyssa in in her book, has laid out some pretty good plans and some one approach to it. So if you're interested in it, I think you do want to do a little bit of research first.

[00:37:39.580] – Rachel
Yeah, that was my biggest question was how do you pack all of the nutrients you need to have into one meal? Like how how can you get a full day's worth of nutrients and into one simple meal?

[00:37:52.990] – Allan
It's it's really about nutritional density. OK, so you're not going to have white bread? That's going to be something you eat. White potatoes, you might you might occasionally have that, but you're going to be really looking for the vegetables that are really high in the vitamins and minerals that you're going to want.

[00:38:16.300] – Allan
You may, you know, do salt and you may have some potassium with your so you're looking at what are the foods I can have that are going to give me my potassium? What are the foods that are going to give me my zinc and then iodine and the whole bit. And that's what I was saying, is there's a there's a nutritional density limit there. So you're you're eating a lot of food. That one meal is a lot of food, but you want to look for the most nutritionally dense foods you can have so that you know that you're getting a balanced diet because it's still in the end you need that nutrition. Your body needs that nutrition. Short run.

[00:38:50.530] – Allan
You know, you can you can go with fewer calories, but that's not that's not sustainable. And if you're just doing this as a diet, meaning a fixed period of time, and then you're going to go back to eating normal, you're going to yo yo like crazy.

[00:39:05.000] – Rachel
Yeah, it sounds really challenging to not to mention that we have so many habits, you know, the morning coffee and an afternoon snack and a dessert after dinner or something or an evening snack. It's like there's so many habits that are built around our meals that it would be really a big foreign concept just to stick with one meal and not have anything else throughout the day.

[00:39:27.940] – Allan
Yeah, well, my thoughts would be, OK, start with a step away approach, you know, so like with intermittent fasting, if I were coaching someone on intermittent fasting, I'd say, OK, look, you had your dinner at seven o'clock, so from seven or seven thirty you were eating OK.

[00:39:44.140] – Allan
And then you wake up in the morning and maybe normally you would have your breakfast at seven o'clock. And so you're saying, OK, that's about a 12 hour gap. So that's a fast. We have break-fast, so we break our fast. Well, if you can push your breakfast to 8:00. OK, it's one extra hour and you might feel a little hungry. Mm hmm. That's actually good.

[00:40:06.610] – Rachel

[00:40:07.840] – Allan
It's it's not a bad thing to feel a little hungry. You're actually not going to starve. And being a little hungry is good because you feel that you actually now are listening to the leptin ghrelin conversation in your body, which is how we know we've eaten enough food. So you push it off an hour and you see how you feel and then you get used to that eight o'clock breakfast time and then when you're ready, you push it off to nine o'clock and it gets easier as you practice this. But the other side of it is, no, you can't you can't be eating a lot of high glycemic index foods for those meals, because if you eat high glycemic breakfast, yeah, at eight o'clock by 10, 30, 11 o'clock, you're going to be starving again as your blood sugar plummets and you're going to want that morning snack or second breakfast, as they call it.

[00:41:01.630] – Allan
So you want to avoid that in the best way to avoid that is eating nutritionally dense foods with their protein and some fat. And I would say particularly in the morning, moderate or low carbohydrate. Most of my breakfast, I have no carbohydrates, because you don't you actually don't need the carbohydrates at all, your body will turn to protein and fat into energy if it needs to. If it can, it'll also use body fat. So if you tend to be towards low carb, it's going to make intermittent fasting much easier. In fact, it might just accidentally happen. You wake up, it's like I'm not hungry.

[00:41:38.710] – Rachel

[00:41:39.080] – Allan
I'm gonna go ahead and go. And you find at 1:00 or 2:00 o'clock, you're like, well, I probably should eat and I usually do. And that's one of the things when I'm doing my intermittent fasting, as I sometimes even force myself to have a meal at two o'clock in the afternoon, because I know having just one meal at six o'clock is going to make it very difficult for me to get enough nutrition in. So I'll say, OK, I'm going to have, you know, a good salad. And so it's going to have a good mix of vegetables in it and a protein source.

[00:42:05.500] – Allan
So maybe I'm going to make a tuna fish salad. You know, I put that on an actual garden salad and I might sprinkle some bacon on there for just, you know, fairy dust and, you know, and maybe even cut up a little bit of an avocado and say, I'll have the rest of that for dinner. So that's a good, solid meal. Give me a good base of nutrition. Sure. It's it's generally light, so it's not going to be overfilling. And I have at about two o'clock and then I can have a reasonable good dinner with some, you know, a good protein source and some vegetables to round out my dinner.

[00:42:42.040] – Allan
And if I feel like I'm not getting the nutrition I need because, you know, maybe I'm saying, OK, I am eating some vegetables that have vitamin C, but I'm not eating a lot of fruit. So maybe I say I need to go ahead while I'm doing this. I need to take a vitamin C supplement. And so I might supplement with vitamin C, I might supplement with vitamin D. It's really just going to depend on how I feel I'm getting the nutrients I need based on how I'm eating.

[00:43:07.990] – Rachel
Yeah. Two meals a day. A day seems a lot more manageable than maybe one meal a day.

[00:43:15.520] – Allan
In general I would agree. But there's, there are there is a lot to be said. You know, the science, the science isn't really there to say yay or nay. At least that's what I heard going through all these, all these readings and talkings and all that is that when our body doesn't have to focus on dealing with food, you can do a lot of other things. That energy gets used somewhere else. It was a kind of a we were going through the coffee plantation I talked about.

[00:43:42.730] – Allan
He was saying, OK, if a plant gets too many berries on it, it can't keep up with all the berries. So some of the berries just die off because the plants a plant knows I only have a certain amount of energy, I can only ripen so many fruits and then while it's got fruit, it can't grow. So no more leaves. It needs the leaves for energy. So it's this trade off balance of what with the energy I have, what can I do?

[00:44:12.610] – Allan
And in our bodies are the same way. If we're not if we're using our energy or not giving our body enough energy, it turns off functions that we would like to be doing. So share in thinking about what you eat, how often you eat. You know, those types of decisions that we're making. We're making those energy decisions for our body because we're setting that mold in place.

[00:44:36.610] – Allan
And so, you know, it's that how much rain or how much sun a plant gets, how rich the soil is. We're creating our own soil. We're creating our own rain and our own sun. So if we're not drinking enough water, if we're not feeding ourselves right to give us the energy, and if we're not grounding ourselves and doing the good things for our lifestyle, we're not creating an environment that allows our body to flourish.

[00:45:03.310] – Rachel
It's interesting, you mentioned and similarly, I think it gives our brain a little bit of time away because how much time do we spend all day thinking about our next meal or what we need to do? And every day I get the question from the family, what's for dinner? Even though I'm the one that cooks it, it's Mike. But, you know, we spend a lot of time planning grocery shopping. What are we going to do for us? What are we going to cook if if that's the attractive thing about one meal a day is that I only have to answer that question once. Then plan it out once, then I've got all those extra free time. I can do other things with my brain.

[00:45:39.250] – Allan
And I think, as you go into that, you can go even a step further. And if you did some batch cooking, can you imagine the leverage you have. If you go through on a Saturday, Sunday and you cook four or five big meals.

[00:45:54.370] – Rachel

[00:45:54.910] – Allan
And you have those ready through the week, your whole workweek could basically be taken care of and you wouldn't even have to think about food. You just know, OK, on Monday we're having steak. On Tuesday, we're having roast, you know, maybe a roast Saturday or Sunday we're having this this vegan lasagna. And, you know, when you get through your week, you're like by the time you get to Friday, it's like, wow, you know, I didn't have to actually do any cooking and I can hit the farmer's market tomorrow and do it all again.

[00:46:24.010] – Rachel
I love that. That is a great idea. We need to do more of that.

[00:46:28.480] – Allan
Support your local farmers, you know.

[00:46:30.050] – Rachel
That's right.

[00:46:30.500] – Allan
So that's why I bought the the coffee from from this place. And if you find yourself in Boquete, please message me and let me know and I'll I'll hook you up with these guys. They've got a little they brought a container down with their stuff, you know, we did it, we high, we hired someone and it's their container. But they actually bought a container up in the States and brought it down and then they turned the container into an apartment.

[00:46:55.900] – Rachel
Oh, wow.

[00:46:56.540] – Allan
Yeah. So they rent out this container on a on a coffee farm. Oh, my God. You want good coffee every morning when you wake up, this is the place to stay. But anyway…

[00:47:07.990] – Rachel
That sounds great.

[00:47:08.920] – Allan
And you can have coffee. Coffee is not really breaking a fast or a couple calories maybe in a coffee. But for the most part, the black coffee is not a violation of OMAD. You're not going to go to OMAD jail for having your coffee.

[00:47:22.390] – Rachel
Good. It's a good thing.

[00:47:24.910] – Allan
Yeah. All right, Rachel, this is a really good conversation.

[00:47:28.300] – Rachel
It was.

[00:47:28.300] – Allan
I'll talk to you next week.

[00:47:29.680] – Rachel
Thanks. Take care.


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