Jim Stoppani on Daily Full-Body Training, Fasting, And More | The Bodybuilding.com Podcast | Ep 25

well welcome to the bodybuilding.com podcast everyone this week we're nearly hair free I'm a Knick coleus I'm an editor for bodybuilding coms as is our co-host Heather Eastman and over there across the table we have none other than dr. Jim Stefani he's the owner of Jim supplements science researcher author the man behind shortcut to size shortcut to shred look at the strength and you've been an author a whole bunch of different places written many many articles for bodybuilding.com as well great to have you here oh now more recently Jim has been doing something pretty unique for the site even though these aren't necessarily the same sort of workouts that are the people who follow our site are always accustomed doing Royer full-body workouts correct something like are you talking about a lot these days and I wanted to chat with you about that kind of put it in context of where this fits in the progression of you as a lifter and researcher yeah it's a it's you know an interesting progression you know I've been training since I was 7 years old maybe even young I'd literally been training all my life my father built quite an impressive home gym you know and you just would wonder and there's a kid you know I wasn't he'll my dad's you know and it's he had the muscle and fitness magazines you know back then it was muscle builder not even muscle and fitness and I would read the magazines have learned about what exercises hit different muscle groups and then I started learning about muscle fibers and I thought wow there's a whole science about how to make muscles bigger and stronger so it was so at age 7 you are already doing back and vice chest and try what were the first sorts of plans that you followed when you said alright that's it I'm gonna go in a middle of some weights and so I followed you know like the Joe Weider the ordinal switch and a good workout and you know I would follow the diets and muscles I would cook make my own meals you know instead of our mom's meals because I wanted to get a certain amount of protein and a certain type of carbs so so I've been doing that for quite a while and you know the nice thing is is not only have I been doing it in the gym but I've also been studying in the lab executive at the same time right and so what it's allowed me to do is you know prior to sort of being known as you know the guy behind the shortcut series and encyclopedia muscle strength book and the science editor I was researching what was happening in the lab and trying to connect what's going on at the level of the gene and how to apply that to results in the gym and so I studied with people like dr. bill Cramer who's well known great hormone production testosterone growth hormone following exercise and so you know we used to study at what we call endocrine function meaning hormone is released like testosterone from the testicles or growth hormone from the pituitary gland travels to the muscle and the anabolic hormone instigates muscle growth well we soon realize that we don't have to rely on things from the blood the muscle itself is making changes that are changing muscle size muscle strength so there's local factors going on and so that's when I started realizing that you know it's not about these sort of systemic changes but there's more local things going on in the muscle fiber and so I got interested in gene regulation and so I ended up doing a postdoc after University of Connecticut a Yale School of Medicine row studying gene regulation and metabolism and exercise and what happens when you fast to metabolic genes speaking of fasting he was actually studying fasting in 2000 and all that we can talk more about that in a minute but so what always stuck with me was the activity of genes and how critical that was for all the changes that occur because that's what makes the proteins that are bought you know when you think of protein we think of protein being the building blocks of muscle while proteins actually are functional those functional proteins in the body like hemoglobin which carries oxygen the blood it's a functional protein insulin is a protein it's a functional protein it's not a building block for muscle it's literally a molecule that has a function in the body that's a protein so we need proteins and those proteins are regulated by the genes and so started occurring to me that the way to really get results with its fat loss muscle growth or strength is to keep activating those genes because they're driving all the messaging and so I started looking into you know more frequent training and started realizing you know going from you know most people look at once a week training like sure cut the size I even trained once a week right you hit just one day right and then you don't hit it again till the next week that's the recovery base training where you go in there you annihilate a muscle and you give it for you know seven days well here we're not going in an annihilating muscle all we're doing is going in an instigating gene activity but every day we're turning it on so instead of going in once a week and turning on those jeans and then you get gene activity rises then it falls then you wait seven days then arises you're hitting it again while gene activity is already up before it's dropped back down and so what I'm trying to create is like a staircase effect where instead of letting it drop if we hit it again can that activity be enhanced even further than the initial response because you're hitting it again before it's down we don't really know sure that but based on some of the results I'm seeing you know I'm theory is great you know being a real bench lab scientist I understand theory is good but theory doesn't mean much you know you can debate whether you do cardio before after cardio on a separate day right shortcut to shred what do I show you do cardio right in the moon you here go right next to the bench right there right in the middle before after no how about during right you know think people all this theory doesn't mean anything if it doesn't produce results and so how can you tell me that you shouldn't be and cardio round weight workouts when I can show you how many thousands of people who have lost weight broken their PRS and gained muscle while they were doing cardio during their workout that's nice you have a theory about when you should do cardio mr. expert but here's thousands and thousands of people seeing real results so if you think doing cardio during the workout is stupid how can you explain the results right the results are really all that matters and so what I started finding was that doing more frequent training daily training is really the key to keeping the activity of metabolic Kings up so that you burn body fat for example I just did a photo shoot where I'm about four percent body fat I had four surgeries done through February and March on my knee one knee I haven't done any cardio since January all I do is full body training with zero cardio and I'm four percent body fat because I'm keeping my genes activated all day I'm burning fat and carbs like a machine mm-hmm I mean that was that was one question I had is yeah you can talk about thousands of people having new results but we're talking about you to Anna do an advanced lizard right right because one of the great knocks that you here against full body training is that's phase one stuff you know is you know what's what's really interesting is that you know we typically recommend it for beginners and I reason we do that is because the beginners adaptation to weight training the first few months is mainly neurological it's all you know learning how to fire nerves that's how they get stronger you really don't start building muscle until you know a month or you know it's really about neurological changes so frequency matters right you want to do the bench press three times a week you know once a week so how you do the bench press three times a week you all the whole body training would be the easiest one three times a week repetition do it again do it another day learn that movement right then we start freaking now you need more volume as you get more experience you need more volume to create muscle damage and instigate those those changes however the research from New Zealand that looked at full body training versus a typical split they found that the subjects who were doing the whole body training when they split them up into us like a stronger group meaning more like advanced trainers people had more lifting experience in a weaker group the stronger group with the most experience had the best gains and strength from whole body training versus the experienced lifters on a split meaning whole body training might actually also be more beneficial for advanced trainers very interesting this is the first time I've gotten to really talk to you and I've you know worked at bodybuilding.com for years and when I first came in what really struck me about your trainers that you were you know you're dr. Jim Stefani you've got a PhD and you really approach it from a science perspective but then what's so interesting is I thought you would be super super like this is how you eat and this is how you do it and this is how you do this and it's almost like you're looking for I don't want to say well I do want to say shortcut could that but you're looking for kind of the the best and fastest way to do yeah you're trying to make it and make it realistic it doesn't have to be you know I'm not a food Nazi I love to eat I love to drink you know I like to enjoy myself what's the point of being healthy and active hñ can't enjoy food you can't enjoy yourself your latest workouts reflect that – they're almost like you recommend categories it's not like you know you have to do this movement it says pick from the list do what you can there's no excuses you know that's the thing everybody you know what I try to show people is it's really not that hard you know what I mean like it's really not that hard to be more active and eat smarter you know it really isn't and so what I try to do is take the science but then don't complicate it and talk about P par and activity you know this Jean and talking over everybody's heads and the science but how do we then take that information and make it make sense to a 16 year old kid who can then go and say oh that means or someone who dropped out of high school and it's 35 and you know it doesn't you know have the highest IQ can they understand how to follow my program and can they learn from it I don't want to just give them a fish I want to teach them how to fish right you know that's the whole point well here yeah you can follow this as I tell you to and get awesome results but if you listen to why I have you doing this you can then take that and create your own right work out when you go to the gym and there isn't a leg press or there you'll be able to go hey I'll just do this you know like that's sort of the message you know I try to teach people you don't have to food prep you can go to any restaurant you want in order trust me you can go to McDonald's and find something to eat that will be on any diet whether it's paleo you know you're in a min fasting allo any diet you can go to almost any restaurant disdain age and make a food choice that will allow you to stay within that range it's you know it's just making smart choices and so my goal is to you know just simplify it for you to make it easy i mean in and really that's what the gym line is the pre-workout was i was telling people buy creatine put this much in by beta-alanine put this much in right but branch chains put this much it I remember we had one gym stefani tells you how to make your own pre-workout right here now you can have it all you have to buy them all you know it simplifies it and makes it easier and that's really the goal because it's my goal you know I you know nothing makes me happier than going into a Starbucks and seeing them sell salami and cheese in a prepackaged you know like I got to finally gay people's Riley the protein or the eggs you know or the eggs hard-boiled eggs oh my god at a 7-eleven what do you mean I I can don't have to stick to the slim jim you know if you actually get an egg or a yogurt or a string cheese you know that's that I love I love that that sort of convenience factor then you know it used to be convenience for the average Joe now you know we're getting more convenience for people who MA right live better and be healthy sure yeah and it seems like the to bring it back to full body training there's no convenience you know it's canoe you know that's the thing you know it you know there's research to shows it enhances fat loss I'm living proof like I said I I had to stop doing cardio no cardio and I'm leaner than I've ever been yeah I'm in the best shape Durham you know except for my right leg right you know but you know and the fact that I can't do it certain things yeah but I'm literally in the you know my best physical shape right now at a during recovery just because I stuck with the whole body track yeah that was what what what cardio works best if somebody thinks they can't get out of that cardio mindset yeah well you can you can still use my cart acceleration you can do that in between sets you can do Tabares after or in between exercises you know again think outside the box and add it when you want you know it's really not that hard looking at some of the workouts you've been putting up recently they look like they would have serious cardiovascular demands you're doing you know I don't really rush so yeah so he's staying no it's an intense workout or like four-minute muscle that yeah you're going for four minutes straight every every energy system yeah four minutes I need so at the end of that workout it's you know it's pretty cardio baby it's not like what you think of course a Curt acceleration you're like you know do swings do step ups run in place you know what I mean like it's really it doesn't have to be cardio to have cardio benefits you know what we typically think very hard you know I mean the best cardiovascular benefits are from high-intensity interval training not from long distance running mm-hmm you know training can be high exactly that's what it is essentially what you do high-intensity exercise followed by rest high intensity exercise followed by rest that's high intensity interval training right it's movement that's what weight training I love that meme you know they have the it's like the old school what do you mean cardio is a car do you mean lift weights faster yeah seriously I know it's a funny mean but that's really true you know yeah you can use weights as your yeah as your cardio kettlebell swings are a perfect example I'm glad to always bring it back to the kettlebell if we can yes and his kettlebells so can we delve into intermittent fasting we had a really unsure and I'll Jim I'll let you go ahead and kind of just tell us around to this no really quick he was studying it back in 2000 right yeah right and you all started doing it yeah but I've only really started doing it myself because my main concern was was muscle mass moving fasting you know yeah and that's something I want to address cuz I feel like that's why most gym people won't go and I don't think I know one professional bodybuilder who uses interment fast and when you consider these guys have to maintain regardless of what they're using to maintain that muscle mass to maintain that muscle mass their eating pattern there's no way they could maintain its force feeding more yeah so when you look at it from that standpoint anybody who's interested in muscle is like yeah I don't want to go any P no I don't want to make it through I'm gonna wake up in the middle of night and eat you know what I mean I mean we're shake by the bear you know and I recommend casein protein before bed so that you have you know a trickling effect of amino acids tonight so you're essentially not fasting so we've been talking about how to stay in a fed state almost you know what I mean for anabolic reasons and so that's really why I avoided doing it personally I knew the benefits for fat loss and what the benefits are in the lab is what we've shown is that most people think when you starve your metabolism slows down and it does but that's with long-term right you know where you're not like refeeding and you know you're dropping carbs long-term calories or carbs for a long period so if you're starving yourself for long yes your metabolism going to stop if you're if you are fasting and feeding what happens is during the fasting period your your body produces more of these uncoupling proteins and what uncoupling proteins are is they basically poke holes in the mitochondria the mitochondria are our energy factories and muscle cells that's where fat and carbs get turned into ATP that's what makes energy so these uncoupling proteins literally poke holes and the mitochondrion change the concentration gradient so you produce less energy more heat it's like a car engine right it reduces heat and work right the more work it puts out on the less heat the more efficient it is during the fasting period and so during the fasting period what happens is you put on more heat less energy meaning you got to burn more fat and carbs now just to sit here yeah you become inefficient starting it like what are we talking about like eight hours if I mean you know it's it's it's hard to see if it's more like a chronic Rando sort of overtime you might ask it's a customs but what we do find acutely is that the meal that you follow the fast with is important when the meal was followed with him when the fasts or when the fastest followed with a high-protein meal mm-hmm the production of those uncoupling proteins I had a another bump after the fasting when it was a high carb meal the uncoupling proteins were blunted but they were still maintained higher than someone who's not intermittent fasting just why you eat all these bears so well – yes the way I do it is you know I typically eat it for what's wrong and then I train in my feeding window I train you know that way I you know I have more energy I can recover better so better performance better recovery during your you're feeding windows so at four o'clock my first meal is pro gym I have a protein shake that's it and then I train so I train with just protein at pre gym I don't have carbs till after the workouts over how countries you know a good hour right or so and so in the days where I might train like let's say train at 10:00 p.m. and I break my fast at 4:00 I'll still have just a protein shake or it'll be eggs or the state you know it'll Insalaco fat don't be no carbs and it's no calories the rest of the time or is that just drastically reduced calories prior to four o'clock no Cal no calories at all no none whatsoever so that's black car you can drink fluid water black I typically go with black coffee or unsweetened tea once in a while I might have like a Coke Zero diet do but I don't like to do the artificial sweetener because one of my concerns is is that fasting is really a state of the brain not just a state of body and so you're literally tricking your body that you're fasting right well there's ways to trick your body that you're fed Luci for example the molecule leucine the receptor that attaches to your herd of mTOR or leucine right now that way that whole pathway that's also involved in the brain but it's involved to tell the brain that the body is in a fed state because leucine is the most anabolic amino acid so if you have plenty of leucine in your blood mmm you might as well be fed basically so all these people who who do bridge in amino acids which is a lot of fasting they say they're truly not oh no truly not fasting because they're telling the brain you're in a Fed state now they're fasting in the fact that they're not really consuming any calorie so they're still getting benefits but you'll get better benefits if you void the lucy and so one of my theories with the sweeteners the artificial sweeteners is you know there's some data that shows when the tongue tastes that's sweetener you know those receptors tell the brain hey sugar right it tricks the brain that's what artificial sweeteners do and and in some cases it's been shown to enhance insulin release more so many animals then but I'm still concerned that that sweet taste is telling the brain hey we're getting sugar even though you're not so the last thing you want to do is trick your brain into thinking it's in a fed state accidentally you know by sipping like the sweets die even though it's no calories that sweetness might might signal the brain hey we've got plenty of sugar right meaning we don't have to use ketone bodies any longer we can switch over start you know increasing glycolysis you know let's change up the fuel sources that were using mm-hmm so it's speaking of the mental part of it and the brain you hear people talk a lot about how it feels mentally when they're fasting they feel like it's almost an enhanced state of clarity yeah you know what's interesting raised at the beginning you going oh I can't think okay so lethargic then about two weeks after you're like oh my god sometimes for cut rules right I have to force myself to eat yeah you forget you start to own it I forget I don't I don't want to eat because when I eat I feel you know I feel lethargic you know so there's a lot of times a four o'clock rolls around I have to force myself to literally and that's why sometimes I like just the protein shake because it's you know it gives me something I feel but it's not like but it's weird how you sort of get used to it and yeah you know because I travel and I speak a lot you know it might be like I'll have to give like an 8 a.m. you know opening talk somewhere right and I used to think oh I'll have breakfast just so I you know I'm I have carbs and I'm at you know I'm sharper when I'm on stage has no fruit right before this progress and then I'm like really crap why did I do that you know I mean I feel bad now once you're used to it you know if you actually feel better and you know it's it's kind of funny I was who it was but somebody was telling me they're like oh can I United my guy was like post-workout they weren't even like where I was like a cameraman or something no I can I just have some gummi bears my my blood sugar I'm getting really shaky and I'm like you know alcoholics get shaky too when they don't have the shakiness to drink more alcohol right the problem isn't that you need carbs the problem is reading too many carbs and that you can't go long enough without them like your body should be able to go a long time without feeling shaky mm-hmm anything if it can't do that it's due to your diet cut down on the carbs you're so reliant on carbs that you can't even go two hours are you kidding me alone a meal that's not normal it's been two hours good I need some gummy bears I feel like crap like no that's the last thing you need and we were talking about that earlier we're intermittent fasting of all the things I've ever tried and and I'm sure you can experience this with your clients it's one thing that can actually eliminate that dependency that addiction whatever you want to research shows actually enhances insulin sensitivity I mean the research on intermittent fasting is for health I'm talking about the health benefits insulin sensitivity better immune function hmm fights jet lag you know it fights jet lag I did not know that I wish I'd known that two years ago wouldn't you know why so usually a you know we have our 24-hour clock right so here in Boise right you're on what is this mountain so if you travel let's say well let's say you're in LA it's Pacific time and you travel to New York which is Eastern time so now now when the clock is claiming at six o'clock mm-hmm and it's starting at dark your body's like hang on so why is it getting dark now we've got three more out and then the next day does and eventually your body finally goes oh okay I'm three hours faster and catches up takes about a week or so right well another Q uses feeding cues because you know animals have habits if you typically breakfast lunch and dinner you know reasonably same time those are cues they use throughout your day when you fast you erase that food cue it's almost like erasing the light cue if you could if you could do that you know what you really can but it erases the food cue if you fast for at least 16 hours then if you have your first meal at the normal time like i la 4 p.m. when I'm in New York I faster at least 16 hours and I don't eat til 4:00 p.m. New York time I eat that protein shake my body goes four o'clock it's four o'clock okay so it's an extra little cue that fast-forwards your body's adjustment to the new time zone and gives you controls to in trust me I you know when I travel it's not like you know I have to travel and then how I am Gina let's workout today you know 8:00 a.m. yeah you know I mean I've been on a plane for 20 hours but I don't know where I am or what time zone I'm in but I feel great huge huge sounds like you are a seven days a week faster oh do you think that that is the the best approach for somebody to fall because there are five – there's every other day so yeah so I do the sixteen eight which is basically I fast for sixteen hours every day till 4:00 p.m. and I eat for eight hours continually you eat enough in that eight hours right yeah I probably only think 3,000 calories yeah it really does blend your cravings yeah do not overeat yeah your stomach really sorry yeah yeah you you definitely don't you'll find that you need far less food but the five to two is where you do two days out of the week no one hang in consecutive days two full days and and there's a couple you could do like Rio you only do 600 calories I prefer a full like again you really wanna to get the true health benefits like the immune boost in the help with the jetlag and insulin sensitivity you want to do a full fast you don't want to you know what 600 carry and you need the fast you know it ain't fast it's two days you know 24 hours and then the other five days you're pretty much loose to you know what you can eat you know you you have no time restrictions obviously you don't want to be eating pizzas all day but you know you can be a little looser out in those days because of those two days that you sort of gave it your all where you'd literally ate nothing you know and so your reward is now on these other five days of the week I can eat any time I want and within reason pretty much what I'm so have you done a full day or multiply I've done that too I don't like that so much because I like the regular sixteen eight fasting and I just think it's better to have that repetition versus you know two days and then ful eating whatever you want sure and one of the first guests that I had on the podcast was this great researcher named Dom D'Agostino who's done a bunch of vows yeah about fasting and and I remember asking him like because you fast do you think that makes you drink more coffee and he kind of thought about he said laid it out very calmly but sounded like this guy drinks like six pots of coffee a day but do you find that it your your caffeine intake increased no because I'm a big your caffeine I wouldn't say it increased or then is it central to our essential to the project too fast you think so I mean a lot of times I just drink water cold water I mean I like coffee so I prefer coffee it helps if you like coffee and tea buzz I don't want a hammer home the point you didn't see any change in your muscle mass from from going on to it and yeah so you know so like I said the reason I never wanted to do any minute fasting was because of the I was worried about the muscle mass loss but now what's interesting is there's new research showing that if you take a lean individual and this is just using be bi you know BIA well sorry BMI I was trying to figure out what the ice yeah that's how we measure water sorry but we're doing a study we're doing a study on you know when I'm in BMI they looked at lean over way in obese and fed them a high-protein meal the lean guys protein synthesis was through the roof compared to both the over way in the obese meaning the leaner you are the more anabolic you might be so the old strategy of bulking up mm-hmm and getting fat might actually be working against your muscle mass gains staying lean might keep you more anabolic and to test that theory what I've been doing is literally using the intermittent fasting to get my body fat down to as low as I can and then see how my muscle mass responds and so far I've actually been gaining small amounts become 49 natural and I pretty much of the peak it's not like I'm gonna gain an inch of my arms but I could gain it if I gain a quarter inch or an eighth lavinia but that's a big deal for me especially at you know this that's pure Muslims are especially because you've got your beginner to gains at age seven yeah so so I mean I am literally gaining now that you know now that my my I sort of I'm sort of done trying to drop body fat to some degree and so now what I'm doing is just maintaining around like 4% and so what it does is it allows me to play with my protein and the amount of calories while still staying lean and I'm and I'm finding that no trouble whatsoever with muscle mass but muscle mass is not my goal mm-hmm you know what I mean it's really not my true goal anymore at at this age you know I'm always trying to obviously get my arms just you know big more now it's more about you know you know building more it's more body building you know adding more middle dull adding more you know those sorts of changes sculpting those yeah though which is still gaining muscle but it's not like you know gaining huge amounts mm-hmm muscle so then it has to kind of go in hand hand in hand with that consistent training then as well yeah and so you know what I do find is that with the intermittent fasting with the daily training that you're getting the best of both worlds and if somebody is curious about intermittent fasting what what should they have keep in mind when they're starting this in terms of how to time their workouts should they try to get lean first or should they do this to get lean yeah I well you know that's you know we'd like I said what that research I was talking about showing that you're more anabolic lynard right you know I used to say well the goal is up to you now I now I kind of tell people well you might as well get leaner you know what I mean like all of us probably can use to get lean or most of us use yeah you're a four percent gym I don't know I don't for most people you probably could be leaner you know what I mean most people's goal you know most people probably are 6 percent body fat right so most people can always be a little leaner so now my recommendation is more you know what's the point of having muscle if you can't really see it unless you're an athlete right right if you're a power lifter a strongman an athlete that's fine but if you really want this if you're a you're just lifting to look better why would you want to cover muscle with money then right and having done to a couple of powerlifting meets here locally to watch my friend or sit watch them streaming online a lot more power lifters are showing up looking crazy rip these days yeah that guy used to be little bit more of a rarity but now there are a lot more of those guys yes like Chinese Olympic weightlifters we are crazy like the dirty Bullock has gone out of out of vogue a little bit people are not they're actually trying to bulk kind of what you're talking about without gaining a whole lot of extra body fat is really what's the point you stress all your systems exactly and it's never good to be yo-yo dieting yeah you know what happens you know you you store a lot of toxins in your fat right and so every time you diet and lose body fat you release those toxins into your bloodstream and that's why you feel like crap when you die no seriously when you're losing fat you're releasing those toxins like styrene from styrofoam you just get stored in fat cells there's a lot of toxins that gets stored in the fat cells if you just stay lean yeah you know you just get lean the state you know gaining losing ganda it's the worst thing you can do what you know is the yo-yo diet even if it's like bodybuilding style that's not it's not healthy yeah even you know I'm trying to working on with a lot of athletes who have to lose weight I'm convincing them to live at they're fighting weight yeah then you know what happens then you actually get stronger because once your body adapts to that weight it's no longer a stress to maintain it the only reason you get weaker when you lose weight is because it's a massive stress on the body to lose all that body weight once the body has adapted to a body weight and it's easy to maintain that's your normal homeostasis now so you'll be you know see you're working against yourself by living it to 20 and then dropping down to you know 198 for your fight maybe you wonder why your body goes right back up to 220 yeah and then you wonder why you're so weak during the flight you know anymore if you lived at one you know 98 yeah your body would be adapted and you'd walk in there like your strongest form you know versus so so do you find the people who are approaching intermittent fasting from a fat loss perspective because they want to change their body composition maybe they are overweight do you find that's a less stressful approach for them ultimately in terms of the stress on their body or using the in fact yeah I think you know because it's like you said it's so easy to do it's yes or no right so it's not you know it's far easier to follow because the rules are a lot simpler it's not like you know well I can have my curbs now or I can you know and wait is it time to we're not supposed to and how many yeah you know this is like yes or no can I eat no you know is that sounds scary to somebody initially less choice can be a good thing sometimes it does yeah because you know like I said when you're like waiting in a Starbucks you don't do that sort of mental math with your diet sorry if I don't have rice my dinner and then like you don't have to do any of that just like no hmm I can't you know or yeah but again this is type of person you are right if you need to have food free will anytime if you need that right yeah you know started recording you put it really well it's whatever eight versus when you eat right yeah so it's you can't eat when you want you can't but you can pretty much eat what you want or you can eat when you want but you can't eat what you want so like those are the two main diet strategies but now I did hear you definitely say earlier that the first meal matters the first feel does matter I mean for someone who's more in you know if you really look long as you do the sixteen and a as long as you stick to those rules I again I wouldn't worry for the average person however if you really truly want to maximize your results then I would suggest sticking with a high protein low carb meal is your first meal and then maybe an hour or so after I've got including carbs and in terms of scheduling training do you think it is best to train in a festering feds day it's always best to training especially if you're interested in muscle mass and performance if your goal you know if you're just an average person who just wants to maximize fat loss doesn't matter when you train okay if you want to maximize your performance and the results you get trained when you're fed so you can do your fasted cardio but expect it to suck basically no and do you want to really talk about fasted right you know what the research shows infested cardio is pretty debatable because you know what we used to think is that oh you burn more fat during the exercises fasted it's true you do but what happens the rest of the day that's what nobody looked at right so we were all telling people fasted cardio is the best way cuz you burn more fat right mm-hmm that makes sense however it doesn't meet the better fat loss so why is that well we started looking at what's going on the rest of the day the more fat you burned during your workout the less fat you burn the rest of the day the less fat you burned during your workout the more fat you burned the rest of the day do you work out more or do you have the rest of the day more right right how much time is your workout and how much time is the rest of the day mm-hmm so you want to be maximizing fat burning during the rest of the day not during the workout what does that high-intensity interval training what does high intensity interval training burn carbs all carbs during the workout but the rest of the day you're burning fat like a madman that's how it works so fasted cardio you know what we used to think is a snapshot you know we had a snapshot of what's going on acutely and then we make projections oh well that means you're gonna lose more fat cuz you burn more during the workout yes if you also burn more the rest of the day but guess what you don't burn more of the rest of the day because you burned more during the workout mm-hmm okay so so then if so you're the average you know if like me at like 4% you're like you know what I just have this one spot that I'm trying to get faster code you might work for you that might because that somebody who's are really trying to get rid of every little bit of fat you know what I mean that's when you're if you're at 12% body fat it's not gonna make a difference if you do your cardio fast it or if you did your cardio after McDonald's we're talking about somebody who's fasted versus somebody who's doing intermittent fasting as well like that's it seems like once you are actually 2 we you've adapted that fasting protocol maybe you have a little bit more laxity there like I could certainly train fasted if I wanted to and again you know I work out I'm gonna stay active all day ok all day and you know that's one of my other messages is you know what is a workout mm-hmm we've become so sedentary that things that we normally do all day walking lifting moving picking things up we have to condense into an hour as we sit on our butts all day right right that's not how we don't exercise we're not made to sit around and then go I'm gonna run like hell for not battle you know I'm gonna sit down to rest and even the research on television watching shows that even if you lift an hour you work out an hour a day if you sit for I don't quote me on the actual hours more than three hours a week in front of the television the benefits of the workout are pretty much gone I remember and that came out it was kind of a mind blower but it made perfect sense it's you can't sit you can't be sitting all day we're not made to be sedentary so I'm active all day even when I'm fasted I might go for a hike in the middle of the day fasted I'm not gonna go to the gym and train a fool I might if that's the only time I can you know if I know this is my only block of where L train faster if I have to it's not ideal but again it's not you know when you're fasted and you're used in termina fasting and you exercise it's not like oh my god so you know it's right it's normal you know what I mean it's sure you know I remember daaamn D'Agostino he set the record for the most weight lifted in an hour and he was seven days fasted at the time while he did was squats for an hour straight it's a there's a video of it online it's terrified but he's but he's a freak dude yeah but and so that so then are you also that guy who parks in the furthest parking spot away from them yeah so I'm that guy currently videos on you know my social media parking like mmm-hmm the last spot you know taking the stairs don't we use the you know escalator just that incidental stuff it does you find it does really add up over time because those deaths that's the type of activity that's most important that staying active all day you know it's just finding the ways to stay active in addition to you're sure you're still gonna do your workout right but in addition to the workout you still need to stay active I mean cuz that is one hit that there are one one knock that people have against full-body training is they say I'm so if I have to do a full body work I'm gonna be so crushed I can't do anything else so I'm only gonna change I'm only gonna do triceps and chest today because that way I can still play with my kids later I just did the whole body workout before the podcast so do I look good you you you do not look you do not seem to rain at all no yeah and so you know the other the other thing that I preach about is what I call my 3060 rule and it goes on with that data from television watching and what it shows is if you sit for more than thirty minutes getting back to gene regulation genes are involved in burning fat turn off genes that enhance fat storage get turned on mm-hmm genes that help prevent metabolic disorders get altered if you're sitting for too long so my 3060 rule is for every 30 minutes mm-hmm that you're sitting you do 60 seconds of anything construction it could be walking scared you're gonna say 16 that's a great there's something really important and what you're saying there too because people talk about genetics casually as if it's a death sentence always thank you both blame it on genetics I'm just I'm cursed or you'reyou're blessed because of genetics but you're saying you actually have a lot of control you know the epigenetics are critical and you know what epigenetics basically are is you know things that we do the food choices that we make you know environmental factors all effects our genes that we then pass on it's not just genes and intestinal and passed along those genes get changed along the way based on our environment things we eat things that you know we get exposed to that changes the genes that we then pass on to our our children so you know staying active eating a good diet can actually enhance the health of your offspring interest it's a good message to end on well thanks so much Jim Stefani for coming


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  2. Intermediate fasting ? No thank you , i will eat in moderation, alternative snack, eat healthy but i will not starve myself.

  3. How does one figure out how much protein +etc to take per day, Coming from an unhealthy no gym diet

  4. Video about fasting turns into staring at gummy bears for an hour

  5. If you don't believe he's 4% bf, see some actual pictures of him, not this video, he is sure between 4-6%

  6. A PHD with tattoos? The guy sounds and looks like an ex-convict. I don't believe any of this.

  7. I see a lot of hater comments, maybe 4% body fat is over the top but the full body workout daily works. It's not about killing your body it's about keeping it stimulated. Do some of the dumb meat heads making comments about his body looking not that good think they are stronger than a gymnast who does full body nearly 7 days a week? Size does not equal strength entirely. If you think the bigger the muscle the stronger go and test a pro rock climber who looks skinny but can out do most people for raw strength. Let's see some of you meat heads dangle your body from one finger while mounting cracks with just your fingers. Have you seen how small these people look yet have crazy strength

  8. 4 percent? Okay…

  9. Guy has most of body covered with tattoos.

  10. I can't take advice from someone who looks worse than me. 4%!!!!!The only 4% here is truth.

  11. 4% body fat? STFU!

  12. old but really huge

  13. If you're not intermittent fasting, singing "You can't… always eat… what you waaaaaant"

  14. 7:11 "The results are really… all that matters" So true.

  15. He said "the results are all that matters". He doesn't seem to put health and safety first until your his age. lol

  16. Hey Jim.. so I'm going to do the everyday total body training light to moderate weight I'll be standing in front of the barbell and this is my plan for weight loss..

    Warm up, stretch, push ups, bench press, situps/crunches.. then bent over rows, deadlifts, military press, calf raise, good mornings, back squats, goodmornings, calf raises, military press, deadlift, bent over rows then sit ups/crunches bench press push ups stretch cool down set 1 then do all again for set 2 n 3 ect.. at moderate to fast pace in addition boxing.. is this a good idea ?? Why or why not thanks! I got to get my weight down thanks!

  17. This guy is such a fucking joke

  18. This motherfucker is the biggest scammer in the fitness industry next to Mike Chang and V Shred

  19. This guy needs to have his Doctorate revoked. He's a fraud or a moron, one or the other.

  20. Dude, your underarms are light blue.

  21. Shortcut to bullshit.

  22. Professional scammer

  23. Boring video… jim is a rip off artist..

  24. Im confused – here Jim seems to be supporting intermittent fasting and not eating until 4pm. Yet in his 9 Rules of Nutrition he laid out macro protocols that would out someone like me at 225 pounds at like 3375 calories. So is he saying i should eat 3375 calories between 4pm and 10pm when i go to bed???

  25. not a very PhD way to think or justify claims. Mmm..

  26. Got to eat the candy and drink da shake

  27. 44:18 for whom is he talking about? He says doing 1 hour squats fasted.

  28. good info, ? How do you get the benefits of the pre workout protein shake when it takes time to digest it? Not sure if I agree with some of what you talk about. overall though, great info. Also not sure you look 4%. Did you base that on a Dexiscam?

  29. Selling alot of shit.

  30. Arrrghhh after 30 seconds of listening to this guy I have to find something else to watch …quickly

  31. I like working out fasting but lately I been feeling fatigue I don’t know if I have to increase my conditioning

  32. In my opinion, fasted cardio is best used in the ketosis state while fasting.

  33. I think IF is the best choice to increase the chances of staying healthy – I personally do keto and IF, because running on ketones stops the cravings for SUUUUUGAAARR and CAAAARBS so you can go long periods without food. You will highly appreciate IF when you hit your 40s and even 50s.

  34. How many "mhm"s are there in this podcast . Someone make a tally on this . 💪😂👌

  35. 4% BF isn't that impressive. I'm about 37% BF and I don't even put that much effort into achieving that. Beefcake – BEEFCAKE!!!

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