I have heard Eric talk about the self-experience of the OMAD or One Meal A Day!
Well, the experiment is completed and the results are in!
In this episode, Eric talks about his, and one of his clients experience following the OMAD plan
And as always, if you have any questions on this episode (or any questions in general) don’t hesitate to reach out to us at firstname.lastname@example.org, or submit a question on www.lifeinketosispodcast.com.
And if you’re interested in starting your own journey, you can find out more information at biofitcoaching.com or on Instagram @keto.biohacker
Eric: 00:00 So instead of getting fish twice a week or chicken try, I'm going to eat a little bit of it every day to have that nutrient each day and see what happens. So anyway, it's going to be interesting.
Chad: 00:11 Know it'll happen.
Eric: 00:13 What?
Chad: 00:14 You're going to be very bored.
Chad: 00:18 They say a journey begins in a single step or in my case, one less piece of bread. My name is Chad and I'm a seeker. I have sought out an expert in the field of nutrition and fitness who I hoped would help me feel better. They call him the biohacker, but I call him Eric. I hope you'll join me in a path that leads you and I to optimal fitness, the body and the mind as we live our life in ketosis. This is the life in Ketosis podcast, a biohackers guide to optimal body performance.
Chad: 01:02 Hello everyone. My name is Chad and this is my quest to achieving the healthy state of being with a man that can get me there. My mentor and cohost, he is the science to my regular guy. The extreme testing to my, I'll take your word for it, the bio hacker himself, Mr Eric Bischof. Somewhere along this journey of ours I realized that feeling better is really one part physical in one part mental and both are needed to achieve the optimal state of being what I call keto happiness or ketosiness. And today we're talking about, Omad. This is something that you, Eric, you've been talking about a little bit here and there, peppering it in yet. Just letting people know that you've been doing some self testing. You've been doing some client testing and the results are in.
Eric: 01:46 Yes, they're almost there. There's this one more round to go, but that will be an addition later. But I have to, I just have to push the testing a little, a little harder, a little different, but it's just continuous. You know, self experimenting for me will be a continuous process like my least. Oh it says, when are you stopping them? Like never. I got to keep, I just got to keep doing and there's a reason I do it cause I, I it's, it's just so hard. All the opinions, all the, the, the hypotheses out there and in it, you get it, everybody gets confused. You know, we've talk about this a lot, you know, one day it's this one day it's that this works, this doesn't work. And you hear everybody on different podcasts say this, say that. And bottom line is, you know, you've got it for me is for me to get to the truth. I have to self experiment, especially if I'm going to teach it or coach it or podcast about it. I can take other people's experiments and, and go from there, which isn't bad, but sometimes you have to trust that. Okay. And I'm not saying I don't trust other people's, you know, self experimentation, but I just feel better when I do it. And I get to the truth that obviously it's me, it's what my results are. It's what my body type is. But you can compare it I think better than a mouse, a rat, a monkey or whatever animal testing that some of these experiments are done are observational studies. I think I'm a little closer to you, Chad, than a mouse in a, and I'm like, yeah, probably. So I think it's a good correlation. I'm no superhuman. I'm a 63 year old man, aging spots and everything else. So I'm fighting through all this and I'm not some young 2030 year old pulling off all these experiments. So anyway. All right, let's do it.
Chad: 03:41 Yeah, that's great. Well, I mean this has been, you've been working on this for awhile. Um, both for yourself and for a couple of clients. And I know even in the podcasts you've mentioned it and people have been really waiting to hear what's going on with it. So before we start talking about, um, the benefits and you know, the results and all that kind of stuff, I think we need to lay some groundwork. Not Everybody, even when I say, omad in the intro introduction of this podcast, not everybody's going to know what we're talking about. So let's talk about what is Omad, um, and uh, and what's kind of been the self test you've been doing over the last three months.
Eric: 04:20 Okay. Omad you know, we're all familiar with fasting, which when I, when I say fasting, I usually mean one day, three days, five, seven days. Okay. Then we've got the intermittent fasting. Okay. Obviously the most popular is the 16, eight. Okay. Eight hour, um, a window of, of, of feeling, eating, and then a 16 hour fast. All right. And so usually that most people skip breakfast and they have a lunch and a dinner. Well, Omad came along years ago and I've always been intrigued by it. So basically one meal a day. Okay. And so most Omad those that are out there doing, oh man. Uh, I usually choose dinnertime. Okay. You can choose whatever meal you think you need. Um, I'm not a big fan of breakfast because of your cortisol in your blood sugars in the morning. But, um, that's one meal a day. And so I said, okay. And I had clients and listeners ask about the Oh, mad. And I've read about it for a few years and I always knew I was going to do it. And so I decided to say, all right, let me, let me really put Omad to the x two to the extreme, not extreme, but really push it and really dial in the macros for that one meal, that time period, which is only 60 minute, uh, feeding window. That's all I allow myself. So it's 23 in one, very strict for a four o'clock every day. And then I adjusted my macros, you know, during the [inaudible] 60 days that I've been testing to 30 day test and I'm on my third 30 day. And so, and the workouts are really critical on old man. So I, I designed the same hit workout that, that I've put out there on Instagram and then I designed the same cardio.
Eric: 06:09 So No, no variables change during my omad. Okay. Nothing changed. And to PR into pre get, uh, uh, discipline for the Omad, I started 60 days early, uh, for that hit workout and my cardio workout. So all of a sudden I didn't start this self experiments. All you look, you just started this whole new workout. No wonder you lost fat. Are you performance? You know, was this and that heart rate and blood lactate and index and all that. So I had to do a 60 day, uh, did to get everything baseline. Okay. And so nothing changed and been doing the same workout, same cardio, which is driving me nuts for the last. So anyway, but I wanted to push it to a 60 minute window. Why? Because everybody, you know, basically w w the fear of being in a facet state versus a fed state, you're either in a fasted state or fed state, you obviously can't be in both. Okay. So I wanted to push the fastest state, uh, daily as long as possible and the Fed state as short as possible. So I had to squeeze all my macros in at 60 minute interval, basically. Oh, 60 minutes to the team. I mean, I window clockwork, that window was there. Okay. And so I designed my macros and said, hey, you know, I, I do macro counting obviously, and um, and, and so I had to put in a calorie, um, number in there. So I adjusted my calorie during different times to see what would happen. But anyway, I got on my bio markers done the day before I got my dexa done.
Eric: 07:49 I tested my bio markers throughout. I tested my Dexa, I did daily a lactate Beta, blood glucose. Um, so definitely I really stayed on top of, so that's the omad that that, that we're talking about.
Chad: 08:03 Okay, so one meal a day. So what are some of the, as as people think about this and you've been introducing this to some clients, what are some initial fears people have about the omad?
Eric: 08:14 I think that, I think what it is it boils down to that is, you know, our, our thinking on, on fueling and eating. Okay. So if I say to you, what is your thinking in regard to being in a fed state? Okay. Uh, what's the purpose of being in a fed state? And that's how we live. I mean, that's how we've been taught is to constantly be in a fed state. All right?
Chad: 08:38 Most of us are eating at least every two hours and snacking in between. And you know, for some reason we got the idea we wanted to be in this, the feeling of being full all the time,
Eric: 08:49 right? And you were looking for energy. First of all, it's that calories, you're getting energy. If you don't eat, you don't have an energy source, your workouts, everything starts to, to not function properly. So you have that fear of like, if I don't eat, I don't have energy. And then all of a sudden you start thinking, well, my organs, my muscles, my heart and my brain, everything else I got to eat to keep it, keep it going, keep it alive. And I got to, obviously you and a lot of others that work out obviously always think I got to have glucose or I got to have some carbs or whatever to get in your workout. And then of course, macros come in there. You say, Oh, I've gotta have protein, I have fat, I got protein. At certain times of the day, I gotta have my carbs, my fat, nutrients, vitamins, minerals. If I don't get all that stuff throughout the day, I'm not going to have my energy or my cellular grip, bone density, whatever. It's, it's that being in a fed state is something that, that, that, that we've been taught from three meals and then down up to eight meals a day. An where's that goddess, Chad? I mean, think about it. What do we have 40% obesity now and in the United States? Yeah, that's like almost a hundred million. And then even like one in five kids, I mean, are, are, are suffering from obesity. I think about two to five year olds. I remember we talked about this is 14% from two to five year olds, obesity and diabetes. What 100 million. A diabetic and pre diabetic. So, you know, basically, you know, where's that got us, right. So, you know, and that's a fear people have, they want to stay in a fed state and they just think that pumping food into them, you know, during the day, every few hours or whatever, they need that little hit, you know, um, in the afternoon, uh, you know, for an energy source. And, and we know we're all talking about our metabolic pathway, you know, um, how your metabolism, you know, we've got a catabolic and anabolic ism and, and those things, but it's all about survival. Um, but that's, that's the key here is so if you're either in a fed state or you're in a fasted state. Okay. So,
Chad: 11:07 yeah, and for me, like I think from my personal experience, um, and just observation, I think, you know, food is one of those things that's, it's kind of like a drug. It's, it's a thing that we can use to control our state of being. Like, it's, it's one thing in this crazy world that's within our control. And so we use it to soothe, we use it to forget, we use it to feel complete. And, um, you know, it's, it's very similar to what a lot of people do with drugs or drinking. And it's, it's, you know, I can, I can do this thing and fill a certain way, therefore I'm quote unquote in control in a world that feels very out of control. Yes.
Eric: 11:54 And, and you, you deal with that with clients for sure. And show too. I um, and that's, you know, the craving aspect of dopamine reward pathway that we've talked about tons of times is that is the hardest thing you know, to deal with, with, with everybody is in, in a fed state. You've, you get conditioned to reward yourself and, and it's, I mean, what's food given to you as a reward as a child? I mean if you did this or did that or you grades was it or I think,
Chad: 12:30 you know, if, if my parents wanted to do something special, it was, it was ice cream or you know, something like that. So it wasn't ever like, Hey, let's go do this activity or you know, whatever that, that kind of thing. It was much more let's go out for ice cream, let's go get a tree, let's go to the gas station, lets you know that day
Eric: 12:52 my day was back to you. If you want something sweet, you wait for dessert at dinner. And we always had a cake or something. So it was always after dinner and usually you are stuff from dinner. So, I mean, dessert was good, but it wasn't like eating cake at two o'clock during the day when you're hungry and you know, just to dive into some sweets and reward yourself. But,
Chad: 13:13 well we heard a couple of weeks ago about how you guys had to a stockpile yours, your sweets, and now your sister had the lick he donuts. So I know, I know.
Eric: 13:27 And that, and that's what it was. It was, I mean, and that's, I mean, you're getting pretty obsessive. I'm pretty protective actually. You go to those extremes to protect your sugar, you know, and it sugar is a rush. I mean, fruit and sugar, you know, that's one of the biggest dopamine rewards that we can have. And I think I'm on a crusade, you know, like you are, is to help change this, you know, mentality and the cravings and we can do that and it happens through ketosis. It really does. And then we'll talk about that.
Chad: 14:00 Yeah. Let's talk about the opposite, the opposite side of that though. So now you talked about what it's like to be in a fed state and why we're there. Yeah. What's it, what's the opposite? What it's like, what is it like to be in a fasted state, 23 hours of the day? And you know, where's our thinking? What's our body doing? Why, why is this? Why is this happening? Why, why are we seeing results we're seeing?
Eric: 14:21 And that's, and that's the biggest fear. People, you know, and fasting to becoming big. Okay. And we all know that intermittent fasting, everything's changing, you know, the landscape. But most people, when you still talk with Dietitians, nutritional insurance, anyone, when you're in a fasted state, I mean basically they're saying, oh, you bet you're in starvation mode. There's no calories, there's no energy production. You're going to be tired and your fatigue, your workouts, you're going to pay for it. You're going to be cravings and hunger. And so basically that's, that's the number one concern when people think of fasting, you know, and you're, you're not, you're feeding your muscles anymore. Your organs, your brain. The opposite of being in a fed state. You know, your, your metabolic rate is going to slow down. You're going to drop. You're not going to be able to produce, you know, macros. How can you exist without protein? Rebuilding that muscle tissue, protein synthesis, carbs and fat, no nutrients while you got no vitamins coming in, no minerals. Um, so you can see how it's really an easy argument for dieticians and nutritionists and in the food industry to say, you can't do this.
Eric: 15:23 You can't be in a fasted state like this. Okay. And so, and so that's what I wanted to really go after in this cause everybody has fear is to say, hey, what is it like to be in a complete fast? It states 23 hours a day. Okay. Nothing coming in except for some electrolytes that I would take in the morning. And then, and fluids obviously, um, being in that fasted state, working out, doing high intensity workout and doing my cardio workouts and then tracking all the bio markers to say, Hey, what, what does take place during the fasted state? We all know what takes place during the Fed. State it good or good and bad. Okay. Depends on what you're eating. All right. Obviously you can see the Fed state. What happened with obesity and diabetes and all our metabolic syndrome diseases. You can just see what happened to people being in a fed state and, and all these people started out not wanting to be obese or sick or ill, you know, degenerative diseases, but something has taken over or something, you know, has taken place within their body.
Eric: 16:37 And so that's why I really dug into this, this omad and push that 60 minute window, uh, to, to push it okay. And push the protein, pushed the muscle. And so that's why I did the decks and all the biomarkers and um, um, took the 23 and one, that 60 minute window, because when it comes down to when you, you know, we always talk about calories in, calories out, right? And so all the people that are obese, obviously they're, you know, they're taking in a lot of calories, but wouldn't you think that since they're already overweight and they have all this stored fat, you've got to come to the question of what energy are you going to use? You either gonna use fat, okay, are you going to use muscle? So those are the two energy sources that you have within your body. Obviously you have lots of lean tissue. I mean, you have muscle tissue, you have stored fat, you have glycogen, so you have sources of energy. And so why are people who are obese, why? You know they have lots of stored energy. But why do they keep gaining weight? I mean, obviously you know, we, we know about diets, we know that if you won, you know, the normal way is to cut your calories, expend more energy by working out. But then again, what energy are you burning when you do that? Okay, I like the biggest loser. Well, what happened there? That's probably the, the most I call that the cannibalism dieting basically is if you think about it, what that, well, what energy source are they losing? They're losing muscle and losing body fat, but they're losing a tremendous amount of muscle. So why is your body saying, Hey, let's burn muscle as a fuel source.
Eric: 18:25 And when you think about it, that's self eating. That's cannibalism in its own sense of you, not another human etu yourself eating. And you ask yourself, why is my body doing that? Well, muscles are a big energy expenditure. And so it's your, your body is going to say, hey, you're in starvation mode and you're expanding all this energy working out six hours a day. Like some of these programs you, you need to preserve that body fat. And the brain's going to say, hey, we're, we're gonna hang onto this fuel source as body fat and let some of this tissue go. And so your metabolic rate drops obviously. So that slows down because you want to, your brain wants to contain and sustain as much energy as you can and lower it so you're not expending to keep you alive. And sooner or later you're losing more muscle tissue than you are fat.
Eric: 19:16 And so basically why, why, why is that happening? And, but you're not taking in calories. Okay. So basically it comes down to hormones. So, and that's, that's the key that I wanted to push in this. Oh man is when it comes down to, it's the hormone effect. I mean, the calories and calorie out play a little bit of role. I mean, you can lose weight doing it, but you've got to make sure, that's why I tested my Dexa to really push that 60 minutes to say, am I going to lose muscle tissue as an energy source? You know, use it as energy because I'm in a facet state every day, 23 hours. So what changes? What's the root of it? We're back to hormones. You know, that's what kills the calories in, calories out theories because you have to take hormones. Hormones are what you know is the big effect on, on weight loss, weight sustaining and muscle loss and muscle building. And so it's the hormones. Okay. Yep. Yeah.
Chad: 20:24 So I think one of the biggest fears people are gonna have or, or obviously an immediate thought you have when you think about one meal a day is energy. How's, how's the energy get a feel? Yeah. You've obviously already talked about what your experience was with energy, but why, you know, how, and you also talked about hormones and that's going to play into your intake and out or output. Um, just talk about like what, what's going on for energy? Why is there enough? What's, what are people, what did you experience, what are some of your clients experiencing with energy on the omad either and
Eric: 20:58 that that's why in my test, that's why I had to do this, this hit program, keep it the same. And I had them, you know, keep that variable feeling like even with those that did it, my, my clients keep it all the same because I had to measure your energy output with something. So I had to measure performance and how can I do that by testing lactate, heart rate, blood glucose and Beta and the time that you can perform and something so muscle fatiguing that if you did not have the energy, then you cannot complete the task. So you, you, you would fail. Okay. So your muscles basically fatigued out. And that's why I did a body weight, really high intensity workout for around it says I had to know where my failure would come. Okay. So during that facet state, what's so exciting about the hormones? The big three that I knew would come into play. And people just have to have, you know, they experience to give this a chance to work. And you know, the big ones are of course insulin. All right? We know insulin is the key because everyone, you know, that's our whole issue out there is insulin resistance and insulin sensitivity. So when you're in a fasted state, your insulin drops. Remember Insulin is, you can call it the fat storage hormone insulin when it's up and saying, hey, fatty acid, stay where you are because you're probably, I'm probably going to be adding more fat to you. Okay? And so obviously insulins to get glucose in the blood, you know, and, and, and get it out, get it out of the blood into the cells.
Eric: 22:40 But our issue is we need first to control insulin. And when you control insulin comes down being in that facet state. So you're like, all right, where's my energy coming from? All right, I'm not eating anything insulins down so you can't store fat. So it finally gives the signal to say, hey, let's release fat. All right? But if you're not fat adapted, it's a struggle. All right, so what comes into play when insulin's down? Remember that hormone sensitive lipase that we've talked about, that hormone, that's the key. In a fasted state, you want to increase that hormone. That's your energy precursor. That's what's going to release the fatty acids out of your adipose tissue, your fat cells, all right, it's going to break that down. Cholesterol and the triglycerides gonna send those fatty acids to the liver cause you're in Ketosis to make Beta. It's going to send it also, albumin will carry it straight to the muscles. Use that as an energy source so you're finally using the energy source that you are gifted with. All right? That stored fat it, but you've got to control the hormone sensitive lipase and that's why I did the 23 and just had 23 hours of that HSL kicking in to push my fatty acid as energy and the only other thing that kicks in, which is nice as we got to take in consideration Leptin, leptin is your satiety hormone. That's what makes you feel full. Your fat cells will trigger that to the brain that says, Hey, I'm satiated, I'm not hungry, my cravings are gone. Because hs l is releasing all of those fatty acids to the liver for Beta and to your muscles. Your brain's getting all the energy from Beta that your key tones. So you've actually just switched into a fasted state, but more energy production state.
Eric: 24:37 And that's what's exciting about omad. That's why I'm really, and so I said, well, if I pushed the limit with my workouts, that's a proof. If I have energy, and obviously if I'm tired fatigue during the day or from sleeping, and I, and I kept all those, those variables [inaudible] and monitored those, but I had to have a workout that was crushing for muscle fatigue, even lactate, glycogen headed, deplete all that out, bring in the fatty acids, the Beta as a fuel source. So that's what put it to the test. And so that's what I had to do to, to, to prove it basically.
Chad: 25:14 Yeah, that makes sense. Makes Sense. Absolutely. So let's talk about, I mean, let's talk about your experience in it. You also have happened study from a, from a client as well. Let's talk about the client's experience first. Um, how did you, how, how was it set up for them and, and you know, what was their meal? I guess one other question that I had, I guess before we jumped into this was macros. Um, are we, you know, when you're doing omad, are you keeping all of your macros the same as if you are eating two meals a day or three? Um, you know, so that would include protein and I think protein and carbs are the ones that people would be most interested to hear about. Um, so yeah, the question protein and carbs on, on those. Before we do that, I just want to take a minute real quick.
Chad: 26:02 I feel like this is a good kind of little transitionary to talk about bioStak. Um, if you're okay with that. I just want to mention really quick if you're, you know, if you haven't been listening to us for very long, you haven't heard about bioStak, you need to go check it out. bioStak.com. It's the, it's the nutritional stack that, um, Eric took years to develop. Um, both self testing. Again, everything we're talking about here as sitting with a, um, a group of, of athletes that he was coaching at a gym that he owned and just developed this synergistic five organic ingredients that they're all together, they work together and we've had, we've talked about this on other podcasts, but you know, it's, it's really expensive and very ineffective to go get all of these things individually and not know exactly what you're taking, the amounts you're taking, if it's cut, if it's pure, if it's, you know, all of those, if it's organic, all those things. And so biostak takes care of all of those issues, um, and really promotes that cellular, cellular health. Anything you want to add to that?
Eric: 27:08 Yeah, it was nice cause I, you know, I've been doing, I started the [inaudible] March 12th and so I've been on one meal a day, very strict, 60 minute 18. But what's exciting about it is I, in my hard training, uh, and in recovery and especially with inflammation, I really, really believe the biostak kicked in for me. And I had no increased soreness, no a cause I have the knees, you know, they need to be replaced. Nothing. I mean I thought for sure. Yeah, I might have some issues, but it was just for regeneration and recovery, bioStak since it's so anti-inflammatory, antioxidant, everything else all really work together. And that synergy to really bring, bring me back each day. I mean, and, and I, I really felt, I'm just not saying cause I took my bioStak still in the morning, I took my biostak at night. So, um, I, I have to give it some credit because, you know, cause I really put some really, really, uh, tough workouts in.
Chad: 28:09 Yeah. Anyway, that's great. So biostak.com go check it out, grab a bottle for yourself, see how good you can feel. Um, okay, so let's talk about protein, carbs on macros.
Eric: 28:20 And so what I did, you know, I do fitness pal, I have it all logged in there. I logged every day, I got in my every food, I had to squeeze everything in a 60 minute window. So during my macros I knew that I'm gonna, you know, have to adjust because 60 minutes that eat in at 1500 calories, you know, 1600 calories. You know, I just used that, um, you know, to get my 40 grams of Carb, 30 40 grams of carb 90 or a show or a hundred grams of protein and then my 85 to a hundred fat. So I knew I wasn't going to feel too good putting all that in a 60 minute window. But believe it or not, you do adapt. Your body does adapt. So I spread it up out that 60 minute. Yeah, so that 60 minutes, but I think some of the big concern and then the carbs is easy. I knew, you know, that just keto, but is the protein all right? And we all have fear of, of protein synthesis because we're always under that, you know, 25, 30 grams, you know, at one setting, one meal, that's all you're going to be, you know, be able to metabolize, to absorb, to, to work with protein synthesis, to get through the intero sites to the gut to make it effective. But through studies, and you know, I won't go into the science, wouldn't have a lot of time, but we do know that PR protein absorption does change with CCK and some other hormones. We do know, uh, uh, that it, it actually absorbs at a longer, in a slower pace. Okay. So I won't go into the details of it. So I didn't have concern about that because I knew the science behind it, but I didn't manipulate my, my protein down to 60 grams a day, which normally you want about 0.8 0.7 grams. Okay. Per, uh, lean muscle tissue. Um, so basically I lowered it from sixties up in different weeks, different periods, and then up to a hundred grams a day. Cause everybody has a big fear of protein or eye muscle. You know, um, uh, uh, uh, loss or protein synthesis and building muscle. And again, I'm controlling my inventory so that that's a big key factor for people.
Eric: 30:30 So that's why I did Dexas, uh, throughout, uh, all of it. And it was just really, you know, with Dexa, I started out with, you know, back in March 12th, I had 111.4 or five pounds of lean tissue and through to three tests, uh, June 3rd, uh, I had 111.89 pounds of lean tissue. So virtually a little bit of gain, but no loss. And I'm not trying to build muscle at my age. I'm not doing the heavy resistance. We remember these are fast, furious, hit bodyweight, you know, tough workouts. And so, um, there it is. I mean from March 12 to June, nothing but a little bit of gain of lean tissue and that was with 60 grams of protein and manipulate there up to a hundred grams of protein. So I took it too low and I took it to normal and everything worked out great. So that's a big key. I wasn't breaking down muscle tissue, being in a fasted state 23 hours a day, not breaking down muscle tissue to be used through Gluconeogenesis as glucose, as an energy source. So that's, that's pretty exciting actually.
Chad: 31:40 So tell us the, tell us the setup of your client and before you do this, can you make it clear what the purpose of the Omad is? Um, you mentioned to me before we hit record and I think it's great to talk about is like you mentioned to me, this isn't something that you would put a client on for an extended period of time or it's actually not even for every client or every person. So can you, before you talk about the setup that you had on your, for your client, just talk a little bit about what the purpose of the Omad is and who, who it's for.
Eric: 32:13 Yeah, I think I started with it and I call it the 23 in one shred. And really it came about because a lot of my clients and myself, you hit a stall and that stall is real. Okay. Even though I was still in Ketosis, my Beta numbers are great, my blood glucose numbers were great, my biomarkers were great. Um, everybody stalls and stall more than men. Okay, so you're going to reach at that homeostasis point. And then even the stall, I noticed I started gaining back some body fat. So I was like, you know, wow, what is going on here? And, and of course I've been coaching for a long time in these, I said, I gotta find something to break this stall, drop that body fat. Okay. Um, and so that's why I said, well, let, let me self experiment with the omad.
Eric: 33:07 And that's why, you know, when I did my, the, the testing and I did all my bio markers, we're talking all my blood lipids, my testosterone, my electrolytes, my liver, my kid named my, I broke down everything to say, all right, what effect is this going to have on my blood markers? And then again on my body fat. And so what's exciting about it is on that first round, on the first 30 days, I, I, I dropped, I went from 158, uh, no, 41 pounds of 41.2 of fat tissue and down to 30 days, 34 pounds. So I lost over seven pounds of fat, straight up fat. And my calorie intake was the same. Okay. So I kept my macros the same as the previous months. So I didn't say, Oh, I dropped all my galleries and I actually raised my calories up to 16, 1700, which I don't normally, I raised them up throughout the UN on certain weeks of the test and say, Hey, is this going to bring me down?
Eric: 34:13 But no change. So I still lost that much body fat and May, like I said, maintain all my lean tissue, all of it. And My blood markers, the same testosterone, no drop everything, blood lipids, everything came back the same. So, so it was pretty exciting. Yeah. That's great. So, but, um, who, who would, like, in what case would this, in what case would this be something you would recommend to a client? So break the stall. Okay. So let's get you past this stall. So a lot of times, you know, we do have people that want to, you know, lower their body fat percentage. All right. And with, without fear of any muscle loss. Okay. Yeah. So basically lose weight, body composition change. I will break this will break you through the stall. There's 30 day. I kept the clients that did it, three of them did it with me, um, kept him at, tried to keep them close to an hour feeding window, which that, that's why I'm pushing, I'm kind of going to the extreme on that.
Eric: 35:18 Normally when I, when I, I'm gonna maintain this omad cause I developed a complete belief in everything in it. Now I'll probably go to 22, two or maybe, Eh, I'll go 22, two, but you can go 21 three. That's where I would probably limit it to a three hour, um, uh, fueling window. That way you can spread your protein out a little bit. If you're really trying to build muscle tissue like you really want to put on muscle, then I probably spread out that three hour and spread your protein out a little bit more. Okay. Obviously, okay for protein synthesis, but I'm not trying to build muscle, but show the 23 and one was strict. Um, my client, um, he's 59 years old. He did it exact same workout that I do the same, the same hit. Uh, he had it, I sent them a lactate tester. He tested his Beta has glucose and his lactate every throw down he did. He weighed himself. I mean it's, it, his excel sheet is extensive and it goes from heart rate to everything from the time in. Um, his comments, total calories is eating window. Uh, his carbs, his, everything. He, he, we just monitored all, you know, his complete, um, markers. Fascinating Glucose is Beta right after Beta, before lactate, right after recovery. We really went to extreme on this to make sure that, that we had all, all the data available. And what kind of results did they see it? He was really impressed with it and I, and it just came out. It really came out awesome form his first throwdown cause it's very, it's a four rounder and I've talked about before and he did the exact workout. His first one he did was 18 minutes and 59 seconds and he ended up doing this throw down like 12 times, so three times a week, um, 11 or 12.
Eric: 37:17 Uh, and so I grafted all out and everything. And he started at 1859 in his fastest. He ended up with, toward the end was 14 minutes in, five minutes off. Yeah, he felt fantastic. And so he maintained the same rep, same everything. Uh, obviously he was getting stronger because he was getting faster and shaving that much time. And what was interesting when he started that 1859, his average heart rate was one 20, but his fastest time at 14, his average heart rate was one 18. So, um, that's pretty impressive actually. And so I monitored his heart rate Max. His lactate was when he first started, he was up around the 22 was slower times, but he actually got down into the 13 millimoles of lactate in the 15 minute range, 14 minute range. He was actually getting down to the 13 on his lactate threshold. So his lactate obviously was getting through the Cori cycle being used as an energy source faster. He was becoming more adapt and this is just four weeks, Chad, this is just for which he lost. He lost, he got the lightest he's ever been. Uh, uh, um, he dropped seven, eight pounds, lost. He measured his inches around his waist, his arms, he cut up. Uh, it was pretty exciting actually. And I was pretty, I was nervous because you know, he's 59, he's in pretty good shape. And so he actually started running during this. He did the cardio, uh, and had some of those best runs that he's ever had. Um, it in shirt. He had some days where he felt a little tired because you know, you're not adapted a in four weeks quickly to oh man. Cause he was an interim, uh, intermittent, uh, two meals a day, but he kept his calories or is he tracked all those calories and he was at 1600 calories, 17, 12, 15.
Eric: 39:19 Um, and sometimes you get stuck, you got to go out to dinner with friends and things like that. So, um, he, he really stayed the line. I'm really impressed with him and it was just fantastic that he did that. Then I had, um, uh, eve, uh, Omad, um, as she, but she was training and racing and she did fantastic, um, a lot, lots of energy. Her, her, her markers, um, uh, Jackie, uh, in Qatar there just champs and, and I, I didn't push him as much because they were training, doing some different training than me. So mark was the one that actually did the actual hit workout, uh, identical to me. Uh, so it gave me a really good, um, uh, uh, scope to go off of, to compare to mine until we basically really came out really close. He actually improved better than I did on his time and his throw down, he actually improved better than me, but on my throw down, uh, since I'm testing it, um, got stronger. I actually increased it from 20 reps to 25 reps, so I was able to move up on all my reps, uh, during this throw down and I'm still, I'm still on Omad and I'm going on the next round right now, which I'm changing my nutrition plan, which is kind of interesting. You know how we do nutrition, right? He would eat fish once, you know, we eat chicken, we have B. If we spread everything out throughout the week and try to, you know, get those meals in. But I'm this, this next 30 days I'm eating, uh, my nutrition dense meal, the same meal every day with all my nutrition in that meal. So we're gonna have two ounces, one and a half, two hours to deliver two ounces of fish, two ounces of beef, two ounces of chicken. I can have my spinach, I'm going to have my bone broth, my in all my amino acids and everything, my vitamins, my bell peppers for vitamin C, every is going to be the most nutrient dense meal for daily consumption.
Eric: 41:17 So instead of getting fish twice a week or chicken toy, I'm going to eat a little bit of it every day to have that nutrient each day and see what happens. So anyway, it's going to be interesting happen. What? You're going to be very, but you know, it's weird. I cook up the liver, I cook up the chicken, I cook up the fish up, I get two days out of it, you know, so I'm not cooking. And the good thing is I have an air fryer. Should I put all the meat on one tray and cook it all at the same time? So it, it, it's, it's, it's, yeah, it's getting, it's going to be real boring, but, but you know, we all talk about nutrient dense meals. So what if I get the complete amount of my, I'm talking about my minerals, my nuts, everything is dialed in to exactly what you need on a daily basis. Yeah. So I'm really saying if I got more energy, more output, more performance, my blood markers, let's see. We will see. It's fascinating. I'm glad it's you. I'm trying to convince chad everybody. So if you wanna, if you wanna help me say we want Chad go, omad one 30 day test.
Eric: 42:26 I try to recruit now. My wife Lisa, she did it. She, she, she's omad and she didn't quite do the workouts. Um, uh, just uh, but everything else she really, she really likes. Omad. Yeah. I didn't cheat to my six 18. Yeah. And I'm not, it's not for everybody. Uh, but I'm a firm believer of this. All right. Being in the fasted state has, so I mean, just the perks that you can think of being in the fastest state. We got drops in your insulin, your blood sugar drops. She got more Beta. I mean, think about it. You've got more that HSL coming in to get rid of those fatty acids to drop that insulin sensitivity. What else? Brain cognition. Human growth hormone, it picks up when you're in a fasting state. That's why I have lost no muscle tissue. Um, my inflammation and you know, the free radical reduction, reactive oxygen species, my autophagy.
Eric: 43:22 She, I didn't even get into that. How you feel because remember, you're in that regeneration mode. I'm more ATP production being in that using the fatty acids in Beta and it's a better fuel. So you're actually really in that facet state. It just amazing being an in the fastest state. To me it really is on. So I can't say enough about, so I'm excited it's going to be, it's going to be a lifestyle for me. It really will. I really, really like it. I don't have to cook as much. I don't have to think about food as much. The cravings. Okay. You do have some cravings in the beginning, um, because you're used to eating, you know that, that lunchtime and people look forward to social, to lunch, to eat with people. Um, but the cravings finally really subsided for me. In fact, I've never ever hungry in the morning. Well, and you know, and people know I've never trained in a fed state. All my workouts, every for the last four years have always been in a fasted state. I never have trained in any fed state. Maybe with a little bit of, uh, you can, uh, that's glycogen. Superstarch uh, I've used that in racing and some training, but other than that, oh, always in a fasted state. Yeah. That's why you become more fat adapted. You use, utilize your fatty acids in your Beta and you can go high intensity with it and everything else. Anyway.
Chad: 44:47 Cool. Very, very interesting. Eric, thanks so much for bio hacking with us. Well, I appreciate it. Uh, and I want to thank all of you for joining us on this quest for optimal fitness. If you're ready to begin your own journey and live your life and Ketosis, be sure to check out biofitcoaching.com or biofit coaching on Instagram that handles @keto.biohacker. Also, if this podcast has helped you or entertain you in any way, we encourage you to go to iTunes or wherever you get your podcast, leave us a five star rating in a glowing review that helps us spread the word, grow the podcast, and create a better community. Also, the greatest compliment that you can give us is sharing this podcast with your friends and family, those who are looking for a different way of living, and until next time, stay keto.