Evolutionary.org 467 Big episode all about cooking and dieting for the bodybuilding lifestyle.

Evolutionary radio presents the Evolutionary.org podcast with your host Steve Smi and his co-host Rick. This one is a long special episode where we revisit episodes 404 and 364 all about dieting and cooking for the bodybuilder. This is a very long and informative episode everyone should watch! 404: 1-Ideas to make meal prep easier 2- Healthy Recipes 3- cooking tips and tricks 4-BBQ Ideas discuss chicken cooking https://www.evolutionary.org/forums/supplements/how-much-does-chicken-breast-weigh-grams-62573.html Read an article about making guacamole https://www.evolutionary.org/guacamole-recipe/ 364: 1. Autophagy- Steve goes through what it is and how it will help you 2. reversing type 2 diabetes - How fasting actually reverses type 2 diabetes 3. Fat loss benefits - Yes we all know fasting is good for fat loss, but what is the whole story? 4. Insulin and glucagon - Did you know these hormones store and burn fat? how to manipulate them 5. How to fast and how long - There are MANY different ways to fast, Steve goes through the different types 6. Why counting calories/macros is inferior compared to fasting when it comes to long term and permanent fat loss - Steve explains why counting macros and calories does not work and fasting DOES work long term for fat loss. largest study ever done showing that eating in a calorie deficit does NOT work long term https://jamanetwork.com/journals/jama/fullarticle/202138 " when the final results were tallied in 2006, there was only crushing disappointment. Despite good compliance, over 7 years of calorie counting led to virtually no weight loss. Not even a single pound. This study was a stunning and severe rebuke to the Caloric theory of obesity. Reducing calories did not lead to weight loss." Study showing that lowering insulin and boosting glucagon via fasting WILL cause long term fat loss that is permanent https://www.bmj.com/content/363/bmj.k4583 "If you reduce your hunger and the levels of your fat-storing hormone, insulin, you’ll have an easier time losing excess weight" what happens during a fast to your body: 18 hrs of fasting - Growth hormone kicks in and accelerates for 5 days straight up 16-24 hrs of fasting - Burning energy from fat, ketones start to go up 20 hrs of fasting - Autophagy, Self-detox 26 hrs of fasting - Stem cell production 26 hrs of fasting - Intestinal stem cells are starting to regenerate 26 hrs of fasting - More BDNF which is Brain fertilizer 26 hrs of fasting - Inflammation starts to go down 36 hrs of fasting - Good for insulin resistance, Gaba rise 36 hrs of fasting - Neurons start to regenerate 72 hrs of fasting - Stem cell production 72 hrs of fasting - Boost your immune system, weak white blood cells start dying Check out the 19 day fast log Steve did https://www.evolutionary.org/my-19-day-water-fast-story/ evolutionary.org forum where you can ask questions about fasting https://www.evolutionary.org/forums/anabolic-steroids-peds/10-day-water-fast-completed-today-54370.html