[UltraVid id=153 ]I always have to make things food so me and Jasmine have been dating for a year and a half and I thought I’d make a video about vegan dating long-distance relationships stuff like that and just our general advice on how other vegans can meet up and you know issues with long-distance relationships so yeah we’ve been dating for a year and a half and how did we meet yeah so we met on Facebook Jasmin messaged me first and yeah he just basically said he wanted to be friends get to know me and stuff and she was a PC gamer too just like me she’s into different games but you know we had common interests and pretty quickly you know just got serious we fell in love and I wanted to just be like girlfriend boyfriend at first and you know it’s kind of weird to have a long-distance relationship but you know I really liked you and thought it was worth it just coming I don’t know just somebody from Canada somebody from Belgium sometimes it’s just difficult to work out you know yeah maybe not I’m weird though yeah so I thought it was worth getting emotionally invested in her because she seemed really nice and you know with my type of occupation it was pretty easy to just fly out there and at least meet you and actually before we even did that I told her that I love you I was the first one who said that yeah yeah and things you know things got pretty serious pretty quickly awkward you are talking about this yeah yeah things got pretty serious pretty quickly and we ended up meeting in person back in April only a few months ago really and yeah meeting her first in person just felt right didn’t seem weird at all like I know some people who meet online they don’t have anything to say and just the whole you know dynamic of the relationship totally changes but me and her really got along and and then I’m here again came wet in July middle of July and staying here for three months and me and her actually planning on getting married that’s a crazy though yes without the cream yes so I guess let’s start talking about the long-distance relationship thing first because I guess that’s a big thing for a lot of vegans because we’re sort of few and far between so long-distance relationships I guess some of the difficulties we’ve had it’s just really hard only talking on like Facebook and Skype and it can get just it hurts sometimes like right deep in your chest that you know I’m together you know and I guess you kind of have to decide for yourself if the person’s worth that kind of pain in the long run yeah and Jasmine’s definitely worth it now we’re finally together after how long did it take for me to actually see you in person here yeah we were like apart for a year until we actually met each other in person but in some ways it can kind of be good because all you can really do is talk and you get to know somebody pretty well in a long-distance relationship yeah yeah I guess one of the issues is like trust issues because we’ve kind of had that and you know I think you the writer depends on the person the history yeah yeah that did you have not having any trust in anyone it’s very difficult right right you have to have a little bit of trust in the other person and they have to trust you too for it to kind of work out if you think the other person’s gonna like fool around with other girls or guys and cheat on you while you’re apart then you know it might it probably won’t work out if there isn’t really any trust so you know if you’re a fairly trusting person people do have to earn trust though too so and you know all you can really do is talk to them kind of get a good feeling about them and kind of trust your own intuition on things and worked out for us and other problems you think mostly Renner family members of friends trying to tear you apart yeah yeah interests were just talking shit regular person without knowing them at all yeah Jasmine’s sister said some things about me trying to convince her not to be in a relationship with me and my mom did that a lot as well saying it’s totally not worth it you can date other girls in Toronto and I just never let that get to me because I knew jasmine was really special and she was worth meeting so that was never a problem for me so yeah I guess just deciding on whether or not that particular person is really worth the pain of just not seeing them for quite some time getting over family members friends kind of not agreeing with it or giving you trouble and working out some trust issues that’s just the biggest considerations in the long-term relationship yeah I make a very good living and just my job gives me so much mobility and that’s another consideration that somebody else might have to have – yeah yeah so you know maybe you’d have to find another job in an entirely different country because you know Canada Belgium it’s not even you know we’re not even in the same country so someone one of you might have to support the other for quite some time so that might be another issue for you but luckily we didn’t have that problem shut up and the next part of course since were vegan I thought we talked about vegan dating and there’s issues with that because vegans are few and far between I guess I guess the first biggest issue is deciding whether or not it’s actually worth dating another vegan because it’s hard kind of finding each other like for me there’s no way I could be a date a meat eater I just can’t handle it at this point what about you right no people have like the mindset if they can change and go vegan but right so much stress yeah especially initially getting already like it’s not a healthy start a relationship yeah and I like for me it would give me serious trust issues because like you know you can’t expect somebody to just go vegan straight away just because you’re vegan and you’re in a relationship so you’d expect them to like cheat on their diet and then that would give you trust issues like some people just go vegan yeah some people do and some people just take a year but I wouldn’t yeah I I wouldn’t be able to do that yeah oh just grossed me out kissing somebody who just had like meat or cheese or dairy yeah so and then again you might have to go the long distance route if you’re dating another vegan if there just happens to be no vegans in your area other than that like other than the internet a very good place to meet other vegans would be at animal activist events in Toronto there’s the Toronto Pig save and direct action everywhere those are the two big groups I know of and there’s also like vegan meetups that I’m involved in like potlucks and stuff and you can meet quite a lot of guys and girls in there there’s a pretty diverse group but um yeah you just might have to go the internet route and the internet route isn’t always a long-distance thing it might be pretty close I know some vegans are kind of socially awkward and not very open in public thank you like me yeah yeah you’re actually worse No you just pretend and not hate people but deep down inside so I’m social and I’m fluent and that’s something you’re not at all I can make conversation and you get I can talk good all you do is response and he doesn’t make conversation out of your own separate friends basically yes so meeting people on the internet isn’t really a bad route and the benefit with internet dating not necessarily even going to an internet website just going on like some vegan forum and you know you can meet somebody who you already know is vegan and even if you go on a dating website you already know their interests whether or not they’re vegan so you can spare yourself the issue of actually going outside dating somebody figuring out their interest and then you know wasting tons of time and even money figuring out if you’re at all compatible in any way so you know going to a dating website figuring out of somebody’s vegan and if they’re into some similar stuff like you it’s also a good round Facebook though yeah yeah Facebook we met on Facebook it works you know good relationships start on Facebook or other social media sites yeah yeah just becomes what you make out of it I guess yeah don’t count count out a relationship just because you met on the internet it it works we met we get along really well and it’s planning on making it very long-term so I’m not making a face I don’t need to fart I farted like before I came in here I no I don’t think so [Laughter] those are tips for vegan dating in long-distance dating and relationships it’s kind of well yeah we sort of dead oh yeah I go online for dating whoo shut up so those are our experiences with vegan dating in long-distance relationships and some of our own tips and hopefully some of you found that helpful and of course keep making those vegan relationship gains are you doubting let us begin now with the Tao the way it gets to your plate
[UltraVid id=138 ]Okay so the question is what advice would you give to someone that is just getting started with all of this with all of this meaning diet or diet and training or what does all of this look like yeah the real challenges that keep coming up for me and most of the people that I talk with or work with it’s not the diet itself it’s how the diet is perceived that’s really the biggest challenge that’s the biggest hurdle to get around we have our we have our own brainwashing there were a lot of times when I started out running when I was doing the running raw project in those first few years where I really doubted that I was getting enough protein I wasn’t sure because I’ve been part of that cultural brainwashing and back when I was an athlete in my late teens I was doing lots of protein supplements and I was doing all kinds of gland products and all kinds of crazy crap and creatine and everything else because I wanted every edge I could take so you know fast forward 15 16 years into the future and part of my brain is saying well can I do it without those things is this diet enough I don’t know am I getting enough protein I am and there’s no evidence to show me the contrary but yet those doubts were still there and they those doubts stayed there for a couple years it’s only maybe the past three or four years that I’m really confident with this diet even though I had the data even though the data was right there I still had doubts well what if it doesn’t work for me what if I’m different somehow so it’s really about overcoming your own cultural brainwashing and then dealing with your friends and family and you know lovers spouses whatever it may be who are gonna have cultural programming as well that you could have to deal with then you’re gonna have to continually answer the question where do you get your protein or do get your FAS and where do you get this and where do you get that and how do you get your calcium and what about your b12 and we’re constantly bombarded with these things if you’re eating a wide variety of fruits and vegetables and some nuts and seeds you’re getting the most nutrient dense diet on the planet no standard American diet can compete as far as nutrient density goes as far as the wide variety of vitamins minerals and phytonutrients and fibers you can’t compete on those diets but yet the people eating those diets believe that somehow their diet is superior without any evidence to support it but it’s this like cultural virus that everybody has that they’re eating the deficient diet but clearly the vegans and the raw foodist those are the people that are deficient it’s like smokers telling people that they’re deficient in oxygen because they’re breathing clean air it’s like how could you get enough oxygen and breathing clean air you need cigarettes to get oxygen kind of you know what’s going on you know you get all these people that are eating a horrible diet which is heavily supplemented they’re like oh you can’t be vegan because you need b12 and that just shows the veganism doesn’t work well that’s interesting because your milk has vitamin D added your flour products have niacin riboflavin thiamine and reduced iron added to them and on and on and on all of the products that you’re eating are heavily supplemented your diet doesn’t work in fact your diet heavily supplemented still leads to heart disease cancer diabetes and on and on and on so the government tried to fix your diet by adding lots of supplements to it mandating that these foods be supplemented and you’re still falling apart but yet they believe somehow that were the ones that are deficient it just doesn’t make sense but this is what we have to deal with we have to deal with a culture that doesn’t make sense that’s going to alienate us and that’s going to attack us and it’s going to make us question ourselves so if you’re eating a wide variety of foods and a wide variety of flavors and textures you’re going to be okay and maybe you want to take some vitamin b12 maybe you want to take some vitamin D that’s up to you do your research get your blood tested but even so no big deal you’re gonna be healthy it’s really about dealing with the the emotional stuff dealing with the cultural stuff that’s the biggest hurdle so you know my advice is never defend yourself just smile nod you know make a joke about it but don’t defend yourself because you can’t win that conversation because it’s not a rational conversation
[UltraVid id=135 ]Hey guys Aaron and dusty here welcome back to eat move rest and Happy New Year yes happy 2018 so with the New Year here a lot of you are probably thinking it might be time to clean up your diet lose a little bit of weight maybe you’re even entertaining the idea of going vegan after all dr. oz did say that it was like the trend of the year yeah so 2018 it’s only building steam we want to share with you guys seven pip pitfalls or seven reasons that people fail out of plant-based or vegan diet yep so let’s get right into it number one people don’t eat enough calories I know that when I started or we started this journey I got rid of meat and dairy and all of a sudden I was just starving I didn’t know what to eat what’s left right so make sure and get your calories number two too much vegan junk food yes there is such a thing if you go to Whole Foods or any grocery store you’re bound to find plenty of processed packaged junk foods labeled vegan and all the sudden you see the halo 4 minutes glowing light and you grab it snatch it up throw it in your cart bring it home prepare it and you maybe don’t feel any better than you did when you ate your regular burger no Aaron will tell you I am a vegan junk food addict I do my best but every once in a while I just have to order that vegan pizza and eat the whole thing and I feel like dying yeah so steer clear of the junk foods and stick to the Whole Foods plant-based foods yeah more on that later number three being unprepared now this is something that we still struggle with nobody’s perfect but being prepared is going to help I know again when we first started we didn’t know what to buy at the grocery store we didn’t know what to prepare at home and basically we were unprepared and then always hungry yeah so has the same goes if you fail to plan you can plan to fail right number four the fourth reason why people fail at a vegan or plant-based lifestyle is criticism yes and criticism can be harsh it can be downright mean we haven’t had to deal with a whole lot of that especially from our online community it’s been overwhelmingly positive things on YouTube but it can also be just joking around and just giving you a hard time which can also be uncomfortable right so my father-in-law Erin’s wonderful father is the biggest jokester in the world and I don’t know how many vegan slang word nicknames that he’s called me and us but hey we have survived and you will too just stand up to that criticism yes stand firm be confident just walk the walk and eventually people will start to ask you questions right okay so number five money people say it’s too expensive to be vegan and that is simply not true we were just at our families for the holidays and somebody was cooking up a big hunk of meat sitting on the counter we looked at the price and it was $50 a $50 piece of meat do you know how many rice and beans we can buy with that and cases of bananas no kidding we buy beans rice lentils potatoes by the bay it’s so cheap they last forever you can do it for six reason why people fail at a vegan or plant-based lifestyle is impatience patience is a virtue my friends yes it can be tempting to want to go cold turkey and switch overnight and think that everything’s just gonna be like all happy sunshine and rainbows but it can actually set you up for failure and you’ll end up reverting back to how you were before yes so it took me at least two years and it was a little bit quicker but yeah we started out with vegetarian we did it for 40 days then we went back and like it was a two-year journey for us and we’ve right here and we’re happy now but be easy on yourself and have patience and we’re still learning new things every single day that the journey continues and you’re okay with that because we feel great and we’re continuing to feel better right so finally number seven the reason people fail is confusion they’re like what I thought this but this guy says that and we’re all just confused what’s right dr. Oz says one thing Oprah says another thing and ritual dr. Gregers say another thing yeah our best advice is to check your facts yeah for example wheel of nutritionfacts.org dr. Michael Greger all of his research is pulled from medical journals that are not backed by industry it was unbiased it’s gonna be clean pure truth okay so to recap the top seven reasons people fail on a vegan diet are number one not enough calories yes number two vegan junk food number three being unprepared yes number four criticism number five money or budgeting number six my biggest one impatience and number seven confusion yes so if you guys like this video you know the drill give us a thumbs up leave us some love down below leave us a comment hit that subscribe button if you haven’t already and follow us on social media yes at Aaron stanczyk at DB stanczyk and click that Bell that’ll make sure that notifications will be turned on yes you’ll get alerted when we put out new videos here because the next video we’re gonna do for you guys will be the top 7 ways to succeed at a vegan or plant-based lifestyle right so stay tuned we’ll give you all the best answers to this videos problems oh yes happy new year okay crazy and how much of that is just like meat that you have to shave off earth not me yeah alright yeah that’s okay that’s right
[UltraVid id=115 ]What’s up guys and welcome to another episode so today’s video we’re going to show you everything that we both ate in a day I will pop all my macros and calories that I’m currently on at the moment but latest addition to the menu is this new blast routine we have just been on this black probably 2 to 3 days and we’re absolutely loving it so this one is a chopped coconut flavor we also tried the vanilla try which amazing and then they’ve also got a salted caramel which we haven’t tried I’ve also got some LSA this is linseeds sunflower seeds and also an almond meal I just pop that in my smoothie because it’s higher in fat and it makes it tastier good for 5 extra fiber guys and then also another healthy fat I put into my smoothie is peanut butter almond milk and then I only put in one frozen banana so I’m gonna whip this off show you guys the original [Music] oh my god is so great so to be totally honest with you guys I have not had the greatest week like mentally I’ve been really quite hard on myself this week and just had so much stress and doing this so much that I just kind of let myself go and I haven’t been like concentrating on me but I’ll give you guys a bit of a physique update so today is the first morning that I’ve woken up feeling it not so negative towards myself which sounds really bad but I have been severely bloated like all week where my stomach has just been in agony the only thing that I can put it down to is obviously stress and also because we had those burritos last week and I haven’t had wraps in a while and I thought maybe it could be gluten so I think I might have to get like an allergy test towards gluten because sometimes it does bloat me this is me first thing in the morning currently seven weeks out today not feeling too bad I’m feeling maybe like a week or two behind but I feel like I can definitely catch myself up and also everyone always asked me where I get my bikinis I get all my bikinis throughs Apple these are my latest pair they’ve got like little bananas on them they’re really cute and JD is going to have the same smoothie but he’ll have obviously different macros or in the process of currently signing you guys up to our four week program yes you tied babe the gram I’m gonna go make my smoothie but I get more calories than Amy tape I’ll be a big blob Caroline hundred hearts and bake so major here caught in the same weave the last place to go he’s usually in our Mayo section Tina the talking tell me I’m exactly the same it’s a lost fight for me to go not in my legs pshaw is the best vegan protein I’m going to say it right there yeah meet her a lot of you guys actually listen trance this thing that whisp want to buy final wanted that we do not get anything from final on like free or discounted own even have a discount code we only get that the team jack yeah we get I’m just can’t do it for you guys we get no affiliate no products nothing that’s what I was honest about heart we’re just completely transparent with you guys if we like a product to tell you and this is a product that we like so yes we will never tell you things that we don’t believe in and we like this so we’re still grinding it’s 11:20 you haven’t had anything else to eat yet just been signing you guys all up to our full weight jacked program so if you guys want to jump on board you probably still can and get Jack take your chocolate and the beauty of it is it’s only a four week program guys so you watch exactly and if you don’t have a lot of money this is more the program this is what we did it for is so that people with a bit less money and they didn’t want to commit to an eight-week program this is nice and quick JD’s just rippin up our favorite pasta showed you guys so many times but we’re gonna try the mung bean one because they didn’t have the fettuccine one in our local store how we make our pesto pasta this is something we get asked a lot so I’m going to show you guys one more time the ingredients and how to make it because it’s so easy so all you need is some baby spinach obviously some Faisel we use hummus lime juice nutritional yeast flakes and pine nuts or you can use cashews and we usually use a sprinkle of forget our part we’re going to use a little bit of this chicken stock so this one is vegan no MSG no animal content dairy free gluten free and plant base and what we do we never go by recipe or ingredients guys literally we just chuck it all in here and just go by taste test and this way every time it tastes different sometimes we don’t put a nutritional yeast flakes sometimes we put cash and sometimes like we said we use the forget off so it tastes different every time we make [Music] and that’s it guys so simple you got a blender or a food processor what’s that that’s the dishwasher alright guys so we’ve actually just had a bit of a light bulb moment here I put into my fitness power mung bean one right just to prove that like different sort of foods can have the packets not exactly always read the back of the packet as you can see for a hundred grams mung bean fettuccine 370 calories chickpea fettuccine 331 calories so if you are on a cut obviously we like to go lower our carbs so thirty six point seven grams of carbohydrates for the mung bean one if you check out the chickpea one only 23 grams so the same type of food can actually have different calories depending on the brand sometimes but also just angry just the ingredients because this is a bit of mung bean instead of chickpeas and also with the ingredients on the back like one all of them like they’re also like mung bean or chickpea they’re all edamame ninety percent of all these part all these pastas is made from edamame and then the ten percent is made from the mung beans or the chickpeas or a black bean so from now on we are definitely getting the chickpea 100 liter because that’s way way better macros and Colorado so you’re going to have our pre-workout feed Jani is gonna have his pasta the pesto and he’s also cooking up why not to release bags through them two of these veggie Delite not burgers and I’m just making up my protes I’m just going back on to rice flakes just because I enjoy them more than the quinoa flakes so I’ve got 40 grams of rice flakes and 50 grams of yoghurt 10 grams of less protein powder and just a splash probably not a splatter by milk a drowning a bomb and me [Applause] [Music] [Applause] [Music] [Music] back from the gym I already had a first workout smoothie we ended up picking up the vanilla try and it tastes amazing so I’m about to make myself up like a person without food I’m absolutely starving what I’m gonna have is I don’t have two of these veggie sausages I’ve got some protein pastor there some pesto mix there got some avocado so I’m gonna make a salad and I want to make up some like garlic mushrooms as well and for my dressing I’m just going to use a balsamic vinegar JD just finished polishing off his body don’t make me say no last long the recipes in that for a bacon burrito and it’s so so quick and easy but the end result guys I’ve got my pesto pasta my two sausages got a salad with avocado also put some tin pineapple in there because I just love pineapple and cooked mushrooms there and I put some tumeric in there for trim works really good for anti-inflammatory and also put a little bit the chicken stock for an added salt as well so this is my biggest meal of the day and I always have it after my workout to refuel and refine my muscles and then I’m also gonna have some of this mineral water it’s got the peach play well I like the peach lime or raspberry and yeah this is zero calories and no sugar here eat this out on the balcony MJ days editing and I relax out here cuz I’m nature let me put down there some actually started incorporating these as well as a little treat for my dessert they’re gluten free wheat free but free lysate healthy but they’re the better yeah that’s it they’re the healthier version so there’s always a healthier option of something no matter what so this is the healthier option for cereal to get rid of those chocolate cravings paired along with simplest protein I’m having what do you got oh actually no added sugar dark chocolate with peppermint and then made with a reduced fat dark chocolate when it’s this allergy advice so it contains soy may be present serious pretend include milk tree nuts and peanuts that doesn’t mean it’s in it guys it just means that it it could be manufactured in the same sort of high protein snack and they’re also great at getting rid of parasites and worms as well I love chips like I love potato chips so these are sort of a replacement not good but yeah so tomorrow we’ll be going to Jenny’s parents place because they’re going on a cruise and we need to look after the puppy dog then you can say a lot of the puppies so yes next vlog will be at at just as parents and this dogs will be with us that’s exciting it’s gone of annoying because we like just move but we’re treating it as like a retreat so we’re gonna you know go there work on our mind you sauna and then but like it Merlin stops we are tired okay you couldn’t tell so it sorry with this whole weights been very hectic so we’re just trying to catch our breath at the moment yeah and yeah we’re just been working really hard so let’s wrap this video up so big thumbs up and subscribe if you haven’t already and hit the other up but until you guys get notified every time we upload it I will see you next morning guys and welcome to movie
[UltraVid id=119 ]That’s me 2014 adopting a plant-based lifestyle after a while on a whole food plant-based diet I realized not only how create excels and thrive but also how much suffering is done to the animals that we label as food and how severe the impact of animal agriculture is to our environment our ecosystem and planet then I understood how animal products harm our health our planet and of course the animal systems after realizing all of this I was more eager than ever before to build muscle on a plant-based diet not only because I found my passion in weightlifting but also because I wanted to become a great example that you can really build muscles on a vegan diet so more people can understand and less harm is created I learned the principal building strength with Marco learns to proper form of the compound movement was deadlift bench with over his desk bend over rows pull up and did I made sure I’m gonna slide to lower class so I have a positive nitrogen balance to continuously lean ball had a good push-pull legs list and later and upper body lower body split what I’m still doing and then the key to gain strength and mass just the distances focus on getting stronger at the compound movement and of course my form starts at the beginning but I was so eager to improve work and mobility watch tutorials read books film myself and analyze [Music] for words ‘proper and like a strong and strong with the compound movement because drag the key to building muscle mass [Music] sometimes you forget while we’re here it’s easy to fall off track these help us remember I had a dream something no one else could see tell me what it means when your face is falling beneath your knees and you can’t breathe everything you see reminds me of what your not of something you won’t be let it take what you give in that’s how we only had as the Testaments simply how we suggested I hear a lot of people talking like a college hisses this will be an accountant because it states in a business not because they want to do exist because they heard it changes the NASA before no one that’s how we can raise ideas dick heavy I can feel the weight the pressure of success like a hundred million pounds let’s say and I’m staying up late a while away – with gaseous burial pipe the day and age making me feel like the only way I’ll be a theistic time to a label and making money to rap I want to hear my emotion because the world is attacking the very sensible advice that lets the people be happy if you don’t have a reason agree why even the battles of our impressions Oh never [Music] I had a voice that reached a hundred million people a pelham there’s a reason that were all created equal some decide to be great and some the status to an average person’s life assisity what they want to be so you make your decision on notice what I’m doing all the time the light behind of the way as well and again I’ve seen it’s rated in the jungle walls of where I’m living and the words with the descriptive remind me of something written yes that is given down to be able to go this one we’re going to give indicated needed to Levin think you’re trapped in a life that you never wanted to is an infinite from mathematical life I’m saying I’m across and I’m speaking for what it’s working difference to find my friends in each battle cuz I’m a jerk I’m saying I’m a proxy it was what’s working by my friends Hey [Music] damn shirt thank you different person great spirit ahaha to bring me back to the nomadic where we threw the damage my whole thing my great feeling for my sister let me be the flowing liver but the banks the rocks that binder care me okay [Music] basically before my brothers let me be mountain under witty climbs to discoveries settle at progress rate see me all that hinders by reminders to my fingers I must be wrong [Music] Hey Hey great me before Marley can give them strength to face racism and everything girls get you and me now one feel our Great Spirit take me instead got me down the road of reds and kasha lon I am saying [Music] right cuz I believe mind is the body and the body is the mind not only my body transformed but also my life I also met a special girl in the gym she introduced me to a crow yoga and I introduced her to the benefit for being in lifestyle no she also thrive on plans we really got to know each other fall in love and now we live and list together my life just a great you my lip note together with my girlfriend and my two best friends all vegan goodbye I truly follow my classic cycle and life that is better and just in love life I became much closer to the person I want to be and really enjoy the darkness in the channel you you and just in love nice and I hope you do and that my story was not only inspiring but also motivating enough to create a positive change in your life for less harm and more compassion and do you remember my friend and training partner from Percy yeah this guy we adapted the bland based lifestyle together and he also got a great transformation solid cruelty free muscle mass and so can you [Music] [Music] and if you still not believe how greatly you can benefit SF athletes on a plant-based diet just look at my other friends roommates Julianne he also adopted the blend besides one year ago and had a great transformation this hype excitement isn’t where this thing is ejj brazilian jiu-jitsu and look what a plant-based diet did to him he looks great check like a real compassionate fighter.
[UltraVid id=116 ]Hey y’all so I am here to share with you guys what I have been eating well some of what I’ve been eating on my fitness journey for my bikini competition so but before we start and get into this I want to let you guys know that on our website my national sisters comm we have a giveaway we do giveaways each month and this month we are partnered with a special brand Lush Cosmetics they absolutely love this brand they also cater to vegans in a lot of ways and I absolutely love their products been using them for years and two people are going to be chosen to win a hundred dollar gift card all to Lush Cosmetics go ahead and click the link down below if you guys finish watching this video to my natural sisters com2 in turn it is free to enter okay also make sure that you guys also follow us on snapchat because we have been sending up in a little bit more since we have a little bit more time and yeah so now for the juicy stuff what have I’ve been eating okay I’m going to give you guys a lowdown on what I eat pretty much on a high day into my competition so my competition is July 30th the Lila burrata show in PC competition sticking to this diet has been it’s been a breeze but these last couple of days for some reason have been like really really challenging but I’ve been carb cycling these past three weeks so I have like a high day where I eat a bit more higher calories and higher carbs and then have a really really low day where I’m eating really low cal lower calories and lower carbs but basically my calories range right now because they tape it off since I’ve started dieting for this competition they have been tapering off slowly and so have my carbohydrates so do I recommend this diet for someone to get in shape on a daily no I don’t know to me it is not healthy this is not a Oh a like this everyday you can totally mess up your metabolism so my calories have been ranging from anywhere between 1100 in 1350 M our carbohydrates on a high day are about 95 grams to 100 grams they basically below 100 grams and in on my low days they’re about 45 grams to 50 max grams on a low day so I just one let you guys know no I will not continue to eat this way after the show I will keep you updated on how I’m doing I am looking into doing a reverse side I’ve been researching to figure out what’s going to be best for me I do not plan on going back to where I was to the way I was eating before where I was eating a ton of calories way to me for my body and way too many carbohydrates I’m not doing that but I’m also not going to continue the diet that I’m on now because it is not healthy so I’m going to find a nice medium in between and go from there and I will keep you guys updated on that as well so let’s start with breakfast okay so to start my day off I’m going to have a oatmeal tofu smoothie and I’m going to use my Vitamix blender to get the job done so I’m going to use 1/3 cup of oats about 1/3 cup of strawberries I’m going to use 1/4 of a block of firm tofu and I’m also going to add in half a cup of unsweetened vanilla cashew milk and I’m going to add about 8 to 12 ounces of water and I’m going to blend it all up for about 10 to 15 seconds and I am going to serve it in a mason jar and on top of it I like to sprinkle a bit of cinnamon that instead that this hopes to also burn fetch I don’t know I just really like taste and stir it all up and that is breakfast okay so from our post-workout meal I do just a simple protein shake using my garden alive organic a protein powder this is the vanilla flavor and I just simply mix it with water and I do this twice a day once from after my first workout and once after my second and as an on the go snack have packed a apple cinnamon rice cake here for when I needed and I eat this before my lunch so for lunch I am going to do tofu sweet potatoes and broccoli in I like to go ahead and preset the oven for my sweet potato to about 425 degrees Fahrenheit and of course I rinse my sweet potato out and I poke holes with a fork inside of the sweet potato just so to cook faster and more thoroughly and I wrap it in foil and put it in a non-stick baking sheet pan and I let this cook for about an hour and during that hour I prepare my other food so I’m going to start off with boiling some water for my frozen broccoli I’m going to add three cups here of frozen broccoli Emma let this cook while I prepare my tofu so I’m going to use extra firm tofu here and I’m going to use a knife and a cutting board to do job and I’m going to cut half the block into fours and I’m going to cut this side that I’m using it to 16 pieces and I’m going to use eight pieces for lunch I’m going to eat eight pieces for dinner so to flavor my tofu I’m going to use onion powder garlic powder ground cumin and paprika and I wait until the water warms up a bit and then I add in my seasonings and I kind of mix it up a bit and then I add in my tofu and kind of saute it and let it cook and I cook this all the way through until the water kind of runs out and tofu holds a lot of water so I try to cook it to where there’s not a lot of water in the tofu so during that time while my tofu was cooking up I strain out my broccoli and I began plating and I only eat half of the sweet potato here and I like to sprinkle on top some cinnamon because I love cinnamon and I’m also going to use some salt free chipoltle a seasoning by mrs. – and I’ll spring some on top of my tofu so that is my lunch ok now off to my afternoon snack I’m going to use my chocolate protein powder unsweetened cashew milk and organic frozen strawberries in some water so in the blender I’m going to mix two scoops of my chocolate protein for strawberries 1/2 a cup of unsweetened cashew milk and about 16 ounces of water and I’m going to blend that up for about 10 to 15 seconds in my Vitamix and I am going to drink that all up and now I’m having dinner so I’ve already precooked my tofu in my brown rice and so all I’m going to do here is cook my frozen asparagus and I’m going to cook the whole entire pack I’m going to eat the whole entire pack it’s not really a lot of calories but it looks like it and I let it cook for about six to eight minutes let it boil strain my asparagus and then i plate my food so all I’m gonna have is my 8 pieces of tofu in a half a cup of brown rice plain Jane and on top of my asparagus I like to use lime juice it’s zero calories zero sodium with mrs. Dash’s salt previous the lime seasoning and voila that is it so all someone like to add that I do drink about two gallons of water a day and I’m also taking a Fabri and I know they mentioned this earlier but it is by alpha mean and I also came across a vegan friendly VCAA powder but Lila Prada himself the guy who’s hosting the show that I’m actually going to be competing in okay so that’s the insight on my diet and it changes and it has changed constantly throughout the whole entire process and how it came about planning my diet I read a vegan muscle in bodybuilding book it’s called the vegan Muscle & Fitness guide to bodybuilding competitions in this book and I’ll show you what it looks like here on the cover has helped me out a ton and I also got tips from Danny my trainer and Carmen babysit say um also gave me tips along the way of you know what to do and what not to do as well I have been doing my diet this whole entire time and I pretty much used this book as a guide and pretty much tailored the meal plan to fit my needs and I’ve learned a ton by just doing my own diet myself so diet Liz was my little baby in this whole situation and training is pretty much Diddy so I want to give you guys the rundown on what my workout routine is during the week sunday is just simply a cardio day and we’re almost one week out from the show I’ve been cutting down on my cardio but for the most part I’ve been doing 45 minutes to an hour of cardio and I’ll try to switch it up sometimes I do Stairmaster sometimes I get on a treadmill um lately I’ve been like these past two or three weeks for like two weeks I don’t know I don’t know it’s like two and a half weeks I don’t know I’ve been going to the track so I’m going to track with Danny and I’ve been to the track requirement once it was a wake up call because I had ran track in long a long time I don’t like running but I needed to get my legs down my legs are pretty thick they’re hefty but I like my legs but for the show you know you gotta be a little slender than usual so um the track has much definitely hope that Danny and I we do Sprint’s bleachers job this job the Straits walk the curbs what I gave a car man was we pretty much sprinted the straights in job the curves I think five times around the track but there’s different different routines different workouts you can do the track and it pretty much helped get my legs down mondays are two a days I have five days out of the week where I workout twice so that’s like a cardio in a weight training day on Mondays I do cardio in legs and on Mondays I work out by myself or train by myself um and I’m pretty good with training my legs I feel confident all that stuff so I’ll do cardio you do it in the afternoon or the evening but I’ve been doing my weight training in the morning and my cardio in the evening all the days that I work out by myself that I wait trained by myself so Tuesdays I work out with Danny then the man and I do cardio in the mornings and I do back and biceps with him on Wednesdays Wednesday is another just playing cardio day it’s my choice of what I want to do for cardio Thursday is another day that I work out with Danny so I do cardio in the morning and I wait train with him in the afternoons and on Thursdays we do shoulders and we train hamstrings so we do shoulders and hams on Thursdays Fridays I train with Danny again I do cardio in the morning and we do legs together and so we hit legs Saturday I train by myself it’s another two a day and I’d like to do my weight training in the morning just to get it out of the way but if I can’t sometimes I’ll do cardio in the morning when I weight training by myself but I do chest and triceps in the morning on Saturdays and cardio in the evenings and sometimes here and there Danny will have me work on other muscle groups with him if I need the extra help like my triceps it was so hard for me to like they were being stubborn so it’s hard for me to trigger that muscle so he held me I’ll take quite a bit I’ll work out three times out of the week with Danny and he’ll give me the you know tips on what I should do for cardio or you know training certain muscles like my tries or my legs he’ll give me tips on what to do when I’m by myself so he has been such a big help to me in such a guide and such a great friend throughout this whole entire process he’s an amazing trainer and I couldn’t ask for more I’m so happy that I’ve met him how we begin our training through this room we began preparation for the show is we did heavier weights in less reps and so now that we’re getting closer I guess you call that bulking so it was bokken moon doing heavier weights less reps that was with during our poking phase and now that we’re closer to the show we have been doing lighter weights in more rifts so we’re in a cutting phase right now and he’s getting ready to cut my my cardio just so I can retain most a little bit more and yeah we’ll start depletion next week so I’ll be cutting out my water and I’ll be taking some diuretics in order to release water weight from my body so that you can see the muscle definition a bit more he said I’ll be cutting out my protein shake so my diet of course is going to change and I’ve got to be hydrated so that should help out with the tofu retaining water stuff like that if I have to increase my tofu or tempeh intake tempeh doesn’t really have a lot of water but it’s the tofu does but yes so that is my workout routine I do want to mention that I believe that you can train for show without the use of a fat burner and other supplements I’m using them because I ran into diet issues earlier on in preparation for the show and needed substance pastor in order to be competitive so if you’re doing it without subs allow yourself a generous amount of time to prepare for a show okay so if you guys have any more questions or comments please leave them down below so that I can interact with you I will be posting my last video next Friday before the show so I will see you guys then love you
[UltraVid id=110 ]Veganism is an ecological and compassionate lifestyle that provides numerous benefits to animals’ lives, to the environment, and to our own health. Regarding health in particular, a whole plant based diet has proved extremely successful in reversing a number of chronic or degenerative diseases even when adopted in late stages.
[UltraVid id=95 ]What happens to your body when you go vegan thinking of making the jump to a vegan diet you’re not alone in your first few weeks you may feel especially tired without meat vegans often have a hard time getting enough vitamin b12 and iron which helps make red blood cells and transport oxygen throughout the body but it’s nothing a supplement or a handful of nuts can’t fix you may also discover that foods don’t taste the way they used to that’s because your zinc levels have taken a hit affecting your overall sense of taste and smell on the plus side expect to lose some weight right away after switching new vegans lost an average of 10 pounds over a ten-month period plus a 2009 study found that average BMI was lower for vegans than all other diets another benefit that you may experience is a healthy decrease in cholesterol blood pressure and heart disease risk in 1999 a study showed that vegans were 24% less likely to have clogged arteries from saturated fat and cholesterol while your arteries are better off your bones may not be if you’re like most Americans who get their daily calcium from dairy products you may see a dip in calcium levels but you can combat this by simply boosting your intake of kale broccoli and other leafy greens plus cutting out dairy might make you more regular 60% of humans don’t have the enzyme to properly digest lactose and dairy the result is cramping bloating and even diarrhea swapping dairy with high-fiber veggies will make bathroom trips a lot more productive like any diet veganism has its pros and cons be sure to research and see which diet is best for you
[UltraVid id=77 ]Hey how’s it going Rob Stewart here I made a new meal I’ve been eating it as some of you know I like to like make one type of food and just eat it a lot for like weeks at a time it’s just what I like to do for some reason and I’ve been eating this new meal and it’s got a weird combination of stuff in it I haven’t quite worked out the science on what it’s going to do but so far the experiment has been going really good I feel really really good on it and here it is it’s basically straight so when we got in there is basmati rice some greens some cilantro some chopped up pineapple some Damacio boom a plum vinegar and then a little tiny bit of sauerkraut very simple very easy to make and really really really tasty so the whole key of this for me and the reason why it works so well as its high in carbohydrates which gives me a ton of energy none of this will stick to my body the basmati rice just flows right through the pineapple is sweet and delicious and packed with lots of phytonutrients that I love and the cilantro obviously is amazing cleanser delicious helps my kidneys helps clean the blood and the greens the greens bring the protein the greens bring all of the minerals and all of the the juicy nutrients that that I love and it’s a combo meal of some cooked and some raw and some fermented and yeah so my money going to try and observe how you feel and if your belly hurts may be removed pineapple or remove the sauerkraut and play with it and make it your own so thanks for watching.
[UltraVid id=51 ]it’s that time of the week again where I’m gonna answer your questions now if you’re new to this channel or you haven’t seen these kind of videos before what I do is I take questions and comments that have come in from previous videos and I allocate all my responses to a video so dedicate an entire video just to answering comments and questions now obviously I can’t answer everyone’s comments so I try to cherry-pick as many as I can I try to rotate through so I’m not hitting the same people over and over as well so I’ve got a couple of weeks where the videos to go through here because we had the holiday so I missed a week so let’s go ahead and get right into it we’re gonna start with the video how to boost auto fiji without fasting this was a super cool video it’s a video talking about how using reishi mushroom and how using a couple things can actually improve Auto Fuji and induce autophagy even when you’re not fasting so really cool stuff so let’s get right to the questions Vasilis Tana says Thomas what about putting that mushroom powder in a large cup of green tea instead of playing hot water yes you can definitely use lion’s mane reishi any of those mushroom powders along with green tea you don’t have to just mix them in water totally good to go me LAN kook buss says does drinking plain tea count as h2o hydration needed for the day when fasting yes it does so what I usually say is if you’re gonna consume tea you’re gonna want to just deduct about 20 percent of the water that you consume so if you consume misses do ounces to make it simple a hundred ounces of water or I’m sorry if you consume the hundred ounces of tea then you’d want to count that as 80 ounces of water now with coffee I cut it in half okay you’re still getting water but you’re gonna lose a lot of it cuz the diuretic effect if you consumed a hundred ounces of coffee please don’t you would end up counting 50 ounces of water okay the next video was fast fat versus slow fat the speed of fat digestion this whole video was talking about how fats need to sort of have a glycemic index like we should count that because fats are digested slower or the digested faster and they give us energy faster or slower just like high glycemic versus low glycemic carbs so I encourage people to look at them differently definitely recommend you check that video out Nico críticos says hey Thomas quick question how does the antioxidant properties of fasting compared to antioxidants and foods so there’s not really antioxidant properties of fasting it’s more the Papaji effect so where the cells actually recycle so the difference like cells recycle their actual working parts during fasting where as antioxidant is really like the fact of fighting off oxidative damage like cellular waste so slightly different cellular waste removal reverses cell recycling and efficiency building is really best way I can put it nick new UN says question some people who don’t have a gall bladder meaning don’t have bile salt can’t break down triglycerides into micelles do those triglycerides or fat gets stored as fat or get dumped out of the body in the stool good question actually people that don’t have a gall bladder still produce bile salts the bile salts are produced by your liver the gallbladder is just a storage mechanism form so people that don’t have a gall bladder just have a harder time they don’t have it readily available their liver actually has to produce it on demand so you still have the bile salts but they answer your question any excess fat is just usually put through the stool it’s usually not stored that gall bladder doesn’t affect you actually storing fat Stephanie a Costa says what about the fats that we have stored to be used is it broken down the same way is it a long chain triglyceride good question so they’re broken down into free fatty acids which are individual fatty acids so when they’re in their storage form they’re different but once they’re mobilized and used then there’s there they’re not even short chains they’re just free fatty acids so basically have long-chain fatty acids medium chain fatty acids short chain fatty acids and then you have just fatty acids so the short chains are just short chains of fatty acids the medium chains are medium chains of fatty acids so fatty acids are the singular so that’s basically what we’re after Tamra Townsend says should we be should we avoid rapid fats in your bedtime and aim for longer fats or aim to have most of our fats earlier in the day no it doesn’t really matter but I would actually say have the rapid fats actually it’s not like it’s affecting your blood sugar the rapid fats actually going to digest faster therefore you’re gonna end up hitting that fasted state faster effectively if you have a longer digesting fat then it’s going to take longer to get through your system and your fasting window it ultimately becomes shorter next video was three ways to break intermittent fasting plateaus this was three ways that you could like totally get through these plateaus that you when you’re fasting when you’re fasting we all reach these points where we’re just not losing weight anymore so I wanted to break down three surefire ways and honestly is a great video if you are an intermittent faster and you have not seen that video iya 100% promise you you will get something out of that please go check it out the first question comes from Baris Carol our he says really enjoying your videos man what about let’s say keeping 18 6 but changing eating hours throughout the week like some days eating 8 a.m. to 2 p.m. other days 2 p.m. to 8 p.m. totally I encourage you to switch it up it makes it so your body doesn’t just get super adjusted to something so absolutely just try to have a day in between so you can recycle and you’re back on track liliane loan skew says so do you recommend applying all three of these techniques at the same time meaning the two weeks that I’m taking off standard if’ should be the same weeks where I do the Kido bulk and shift workouts or should I be stacking enough to the other I would say you don’t want to necessarily stack your all them but I would try to be stacking two at a time the reason I don’t want you to stack all of them is simply because then you don’t know which ones working keep something in your pocket keep something in your arsenal so go one at a time let that do the trick and then see if you hit another plateau and then implement another one don’t use all your bag of tricks all at once Tyrone says when you still get the same fat burning effect working out fasted with ten grams of BCAAs I feel like I can only worked out with BCAAs otherwise I feel burnout without it I know BCA’s technically break my fast but theoretically with this improving my performance heavily without actually consuming any calories wouldn’t I still get much better results very good point you see that’s the given the take right if you perform better and your net net burning more calories because you have more power from your BCAAs then yeah at the end of the day it’s a win right I’m a logical guy like I’m not just gonna be stuck in my ways and say no BCAAs what’s interesting is that BCAAs I would actually say are somewhat okay during your training window what I don’t want you to be doing is consuming BCAAs at any time just to consume BCAAs throughout you’re fast you see what happens is aminos trigger mTOR mTOR is the opposite of etapa JEE anyway so what’s happening is when you’re working out you’re already triggering mTOR so you might as well just have your aminos then – because you’re gonna trigger mTOR which is going to turn off on top of you to begin with so if you’re going to have BCAAs during your workouts the time Michael Pan Cody says hi Thomas thanks for the video just a question how often should you take these two-week breaks whenever you need them hit them when you start to hit a plateau when you go a week without changing a single tenth of a pound implement one next video was how I tie my carbs for fat loss this was an interesting video obviously this implies that I’m not in Quito all the time which is true I’m not so it talks about when I structure my carbs mainly allocating them towards the evening time if you’re interested in this you should go back and watch the whole video because the questions come from first one comes from oMG or baby how much protein and fat should we be eating around dinnertime I know that you said this is the best time to put in carbs so I’m guessing a moderate to high amount but still not an I need a hundred percent of your daily value but I’m confusing the protein of fat amount if I had to guess I would say high protein and low fat ding-ding-ding you actually nailed it yeah you want to keep the fat nice and low because you’re having the carbs in the equation moderate amounts of protein bin tip says what about if you’re doing exercise in the morning so if you’re exercising in the morning then you’re just going to want to actually nothing’s gonna change you’re still gonna allocate your carbs in the evening time nothing really changes there Robert church Meyer says could you please explain carb timing with intermittent fasting for muscle growth I know you said before to break a fast with a small serving of high glycemic carbs or spike insulin but now I’m curious about the rest of the day what are your thoughts on using PHP for energy first off bhp for energy no throw that stuff away you don’t need it as far as carb timing for muscle growth it’s still the same you’re gonna break your fast with a little bit of bone broth in the first real solid actual food you have something high glycemic and in the next meal after that moderate glycemic carbs along with your protein and low fat next meal after that low carb moderate protein higher fat okay next week’s questions this is a week of twelve thirty one first video is why carbs are raising your blood pressure and why everyone punishes salt okay this video was awesome flipped everything on its head people think that salt is why your blood pressure goes up nonsense is not the case there was like a couple studies that showed that it’s more about the carbohydrates and mainly the sugar yeah really interesting stuff you have to go check that video out David Ray says do you recommend electrolyte supplements like salt sticks etc is Powerade zero okay should I stick the lemon water and pink Himalayan salt go for like Redman real salt that stuff is a really really solid very diverse mineral profile super good electrolytes the main mineral you want is going to be magnesium anyway another company that has a good magnesium is jigsaw magnesium I’m on their advisory board they have an electrolyte that’s magnesium based mary-jane chamber says what are the best sources of Lokar potassium I’m not eating sweet potatoes or bananas yeah low carb potassium honestly meat believe it or not so like chicken and beef and sound like that you’re gonna have a lot of potassium in that people always overlook that also bok choy Swiss chard really high sarah wind muller says hi Thomas as for the soy protein aren’t they not all bad for you isn’t fermented soy like tempeh and natto and me so much healthier for you than tofu are the fermented soy like miso soup miso and tempeh still a phytoestrogen yeah there’s still a phytoestrogen but you are right if they’re organic non-gmo and they’re fermented some of the estrogens are gone so you’re still not gonna want to have them all the time but yeah in moderation absolutely fine in fact I am a fan of tempeh I just try not to consume it all the time next one was vegan keto it’s easier than you think this video was breaking down why the vegan keto diet is not that hard it actually lends itself perfectly and too much to explain right here and I don’t want to waste everyone’s time but if you’re interested at all in like doing a vegan keto even for a couple of days watch that video in February I’m going to do a vegan keto challenge where I’m gonna go vegan keto for two weeks I’m not gonna plan on staying vegan keto but I want to do it for two weeks I want to see how I feel and I want to also prove that it’s not that hard to do so Cass says thoughts on hemp protein and proteins good solid complete protein I just prefer pea protein it’s a lot more evidence with it my creative agent says one question on the top of go mega six and omega-3 conversion rates that omega-6 inhibits omega-3 intake my understanding is that omega-6 and omega-3 both rely on the same enzymes and for that reason to a much of a go six is bad if that’s true would it be sufficient to separate consumption of omega-3 and omega-6 to some extent very good point and you are correct enzymes so basically they compete the enzymes they compete for the same enzyme so the enzymes that break down omega-6 and the same enzymes that break down omega-3s so when we consume them basically if we have too much omega-6 which you almost always do those enzymes are preoccupied and don’t get to breakdown omega-3 so that’s why when we get out of ratio it exponentially just goes down a bad direction so your question actually raises a lot of interesting thought hard parties were always metabolizing we’re not just digesting it’s not enzymes in the sense of the enzymes that are breaking it down in our stomach its enzymatic pathways enzymatic processes happening at the cellular level which we always have a degree of it so separating them out timing wise isn’t gonna do a whole lot the fit vegan chicks kitchen says our chickpeas okay on a keto vegan diet in small amounts they do have a good amount of carbs so I would say no more than like a quarter to a half-cup one to two times per day Bharath says why are you not a big fan of way his whey protein as nutritious list nutrition less as the pasteurized milk that’s obtained from the heart with whey proteins is just inflammatory that’s the thing I don’t like about it pea protein is cleaner in my opinion and it doesn’t spike your insulin quite as much next video was three ways to reverse adrenal fatigue okay very simply put it was how to control your cortisol and to fight back against adrenal fatigue Erin Forrest says can real salt work too instead of Himalayan salt yeah Redmond real salt the same type that I mentioned just previously Elizabeth Coker says I have organic ashwagandha root powder would this do the same as a pill form absolutely alright sorry that was a quick one there but next video and the last one is the top three mistakes people make when breaking a fast super good topic very well received already has close to a hundred thousand views like really quick blew up fast the whole idea of this video is to just say what people usually do when they break a fast and why a lot of times it’s not the way to go so Patricia beachin says so what do you break your eighteen six fast with if you’re in Quito examples please I rotated up but honestly you can go two ways you can go either just the fat direction or just the protein direction so with me it’s gonna be simple it’s gonna be like bone broth with some coconut oil dissolved into it melted into it okay or it’s gonna be just a lean protein with no fat in at all so it’s gonna be like maybe a well in this case usually a pea protein shake something plant-based is a little bit easier to break down in that case and then I move into the meats later on Jack Buster says Thomas in other videos you talked about breaking your facet bone broth can I use bone broth protein powder yes and no if it’s just the dehydrated bone broth or like that’s fine but a lot of times they add other stuff like collagen and other multi decsions and stuff in there just be careful just try to get it pure Emily says breaking a fast with homemade kefir is that good or bad if you can make water kefir then yes that’s good I would not go with milk kefir Kieffer’s like from coconut water stuff like that where the sugars ferment that will work but you don’t go for the milk one the dairies is hard on your system Nathan says Thomas does this apply to someone doing one meal a day unfortunately not it’s a whole different that’s why I’m not the biggest fan of one meal a day it’s because you load your digestive system really quick I know the guy fledged Fitness out there Edward he’s probably not a big fan of me talking about that I’m not anti Oh Matt I just I find some issues with it for my digestion standpoint so I just don’t know if that’s the route you want to go long-term but I would still say start your meal with something light and then maybe wait 5 or 10 minutes and then consume the rest of your meal just to at least get a little bit of a soft effect the Joe champ says what bulletproof coffee count is that first small meal which breaks the fast you could but it’s pretty acidic with coffee so go for a low acid coffee and try to keep it dairy out of it so go with maybe like the if you would go get slow dairy lower like it’s dairy but it’s lower like in terms of the metabolic effect and the lactose and everything like that and coconut oil MCT oil be fine just try not to go for the butter in there and if you can go for tea and of course remember you’re gonna have caffeine in it so if you’re trying to sleep you don’t to be having that caffeine within like six eight hours of your bedtime alright that sums it up I know it was a lengthy one I will see you guys in the next content answering video if you have any other types of video ideas or anything like that coming down in the comment section to guys soon