The benefits of strategic fasting are powerful, and available almost instantly to anybody willing to change their lifestyle just a little bit.
Could Time Restricted Feeding help you lose weight, balance hormones, sleep better, get stronger, boost your immune system, and give you more energy? Kevin Rail says it will do all this and more... and very quickly.
Listen in to learn how the simple act of shortening your "eating window" could drastically change your life.
Kevin Rail is an internationally known and sought after fitness coach featured in the documentary films, “Fasting” and “The Motivation Factor” by Doug Orchard films. He specializes in functional training, core training, three-dimensional movement, motivation and Restorative Arts. He has a B.S. in Sport Management/Fitness & Wellness and is certified through ACSM, NASM and ACE.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
The benefits of strategic fasting are powerful, and available almost instantly to anybody willing to change their lifestyle just a little bit.
Could Time Restricted Feeding help you lose weight, balance hormones, sleep better, get stronger, boost your immune system, and give you more energy? Kevin Rail says it will do all this and more... and very quickly.
Listen in to learn how the simple act of shortening your "eating window" could drastically change your life.
Kevin Rail is an internationally known and sought after fitness coach featured in the documentary films, “Fasting” and “The Motivation Factor” by Doug Orchard films. He specializes in functional training, core training, three-dimensional movement, motivation and Restorative Arts. He has a B.S. in Sport Management/Fitness & Wellness and is certified through ACSM, NASM and ACE.
See all episode artwork, links and notes at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Find episode links, notes and artwork at:
https://blog.dirobi.com
This show is for informational purposes only.
None of the information in this podcast should be construed as dispensing medical advice.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Welcome to the show. Before we jump in, I have a huge announcement. I am so excited about this. I can barely contain myself. Hopefully can feel the excitement exuding through the airwaves from my voice to your ears. If you've listened to my show much, you know that the three biggest things we talk about are the three pillars of health, nutrition, fitness, and supplementation in that order, and those are the things that we primarily talk about and while they sound simple and you just kind of list them off like that. The fact is that the amount of share information and misinformation on all three of those things is enough to make your head spin. What is the quote best diet vest, exercise program, best supplements? Well, of course that depends on who's asking. Young athletes have totally different needs and seniors. Everybody's genetics differ. Some have food allergies and absorption issues and everybody has their own tastes and food and fitness and supplement needs also vary from person to person, but at[inaudible] dot com, we literally have the answer to life, the universe and everything. When it comes to the three biggies of nutrition, fitness, and supplementation, it's called the disrobing transformation program. It includes a yearlong customized nutrition and eating program, a flexible and realistic workout program, and the course of events that you're most likely to be deficient in and that will help you lose weight, reduce cholesterol, manage blood sugar, and generally feel superhuman. Just go to[inaudible] dot com to learn more. I've been in this industry for eight years. I promise you I haven't seen anything this good and this affordable. The whole time I've been doing this. The coaching and nutrition package alone is currently for sale elsewhere right now for$179 a month, but as an industry insider, I've created a way that my customers can get all of this, including the necessary supplements for as little as$67 a month. I kid you not check it out at[inaudible] dot com. Welcome to the health show. This is Dave Sherwin and today we've got a super hot and interesting topic. We've got Kevin Rail. Kevin is an internationally known and sought after fitness coach featured in the documentary films. Fasting and the motivation factor by Doug Orchard Films, he specializes in functional training, core training, three dimensional movement motivation and restorative arts. He has a bsn sport management to fitness and wellness and is certified through a csm n a s, m and a c, e and today is going to talk to us about intermittent fasting, something that is hot. It's interesting, but it's also got a lot of supposed experts out there that are probably teaching things they shouldn't be teaching. Kevin, thank you so much for being on the show.
Kevin Rail:No problem. It's my pleasure. I'm excited to be here today.
Dave Sherwin:You were highly recommended to me by a good friend in the industry that told me you got to get Kevin on your show and I'm so glad you were willing to do it. Kevin, and as we talked before we got going. There was so many interesting points you already brought up that I'm excited to discuss. You are really passionate about intermittent fasting. When did this start for you?
Kevin Rail:Well, I think before we even move forward any farther, let's clarify what I'm passionate about. I'm passionate about fasting all aspects of it and intermittent fasting is just one aspect of it. It's one branch, so the. Yeah, the big misconception that you're hearing on the street. Everybody misuse the words intermittent fasting. They automatically think I'm doing them in fasting and look at me and they skipped down the hall Gailey every single day of the week, but in reality there's a difference between intermittent fasting and block fasting, extended fasting, prolonged fasting and time restricted feeding. There's a whole smattering of differences. So since you brought up the word intermittent fasting, let's go ahead and address that one. First of all, when you decide not to eat on one day a week or two days a week for say 24 hours, that's a popular thing that people are doing these days. That is called intermittent fasting. So all you listeners out there, if you choose next week after Thanksgiving that you're going to gain 10 pounds. I'm going to feel fat and bloated and disgusting over the weekend and you want to get back on track and you say, I'm going to. I'm going to fast on Tuesday and Thursday for 24 hours thing. Congratulations. You just did intermittent fasting. Now if you decide to eat between say 11:00 AM and 7:00 PM everyday of the week, you're not intermittent fasting. What you're doing is called time restricted feeding or Thomas did eating. It depends too. Same exact thing, but some people call it time restricted feeding, some call time restricted eating. So that right there is one of the biggest fallacies out there in the world. There's a difference between intermittent fasting and time restricted feeding. Just to clear the air, I didn't mean to sound like a jerk. I just wanted to make sure everyone understood.
Dave Sherwin:Oh, that's great. That's what, that's what you're here for. You're here to straighten out. Me and everyone else who's heard of intermittent fasting or regular fasting and, and, and has either misconceptions about it or maybe we're not doing it or maybe we're doing it wrong and this is why you are the expert and you're here. And I liked that clarification you already made because to me, um, I, I just. Intermittent fasting is the buzzword. That's all I've really heard. Fasting is a Yucky word. Let's just face it when someone tells me that they want me to fast like immediately, um, emotionally and mentally rejecting that because I like food and I want to eat it when I want to eat it. So of course you're going to help me straighten that out and become more healthy as you teach us, me and everyone else here, uh, how to really use this. And I, I do understand that there are incredible benefits from fasting. I do that, but I'm sure that me and others listing right now are a little bit wary, you know, out of the gate when we first hear about fasting because it just sounds like a, you go hungry. But in actual fact, let's talk about what is really going on here and just how beneficial this is because there is even evidence now from what you're telling me before we started the podcast that, that fasting can help with reducing or eliminating some cancers and tumors and there's all types of, uh, insulin and blood sugar management issues that it helps with. Uh, as a matter of, can you give us xkind of that maybe your, your short list of, of major benefits of utilizing fasting
Kevin Rail:[inaudible] I would love to give those benefits. Um, better brain function, higher energy levels, appetite suppression, yes. Appetite suppression, Weight Loss Reduction and inflammation, improve improving the gut microbiome. I'm healthier skin, wider eyes, whiter teeth, healthier gums, better function of the endocrine system, balancing of the hormones, higher growth hormone release, higher growth, higher testosterone. The list goes on and on. It's endless. Higher, better ability in the bedroom if you know what I'm dsaying, sexual performance. Let's just put it that way. I'm all these things come together. Your sleep patterns and habits go become better when you sleep better. Everything else comes into balance. Basically. It's a homeostatic effect in the body. All of your systems come into balance way more efficiently. As a matter of fact, now we're talking about fasting. I'm on A. I'm almost, I'm not halfway through them that I started at 6:30 last night. I'm doing a 48 hour fast right now, possibly 60 hours. It depends on how we feel tomorrow night at 6:30 after I see overlord, but I might stretch it to 60. If I don't, I'll kill it tomorrow night and I've gotten to this point over the course of time. You don't just jump. That's another thing that happens to people. People get excited about. Fascinating. Like I'm going to do a five day fast and do a four day water fast and then get all smiley and then after 12 hours, guess what happens Dave? They get really hungry and they fall to their knees and they cringe and like, Oh, I'm so hungry. I got to eat, and then they go in and grab something to eat and it's usually a biscuit or a potato chips or some kind of sun is going to spike your blood sugar through the roof, so we need to go hungry more often. That is my slogan with people. It's okay to be hungry. Hunger is not. It's not a physical problem. It's not a physical pain. You're not going to get sent to the infirmary. You're not going to have an ambulance called on you if you're hungry. If you're sitting at work and you start holding your stomach and your coat curled over in a ball and your boss comes and says, oh my God, what's the matter? You need a hospital and need to go to the hospital and you're like, Oh, I'm so hungry. I know I'm going to do your boss. Your boss will laugh at you and walk away and you're going to sit back up and your cubicle and to go back to work. Hunger is temporary. Hunger is a good thing. It's a sign that your body is working properly, believe it or not. And when I say when, Heaven Forbid, when I suggest that people fast that aren't ready to do it or don't want to do it, they cringe. They get this look on her face like you just got punched in the stomach and they're like, oh, I don't want a fast. I'd rather take pills and medicate my situation. Then that help heal myself naturally from the inside out, it becomes a problem. So hunger is good, hunger is short term disease is permanent, disease can be permanent. Just remember that. So take your two hands and put them in front of your body and move them up and down like you have a lighter scale and and lift one really high in the air and say fasting and then lift one really high in the air and say disease. And look at those hands and say, which one do I want? Do I want disease or I don't want to do I want a fast and prevent disease? And the answer it should be, I want to fast. And when the answer becomes clear to you, fasten becomes a piece of cake. And listen, fasting is, it's a mental thing and it should not be uncomfortable. People are scared to death to fast. Uncomfortable is like people like, oh, I'm going to be starving. I'm going to, I'm going to pass out. I'm going to need to do this. I'm going to do that a little bit, and they get too old, too stressed out about it. If fasting is going to cause stress, then it's going to raise your cortisol levels and that is somewhat of a fat storage hormone to it's a fight or flight hormone. And then they're going to be in trouble and you're gonna blow it. Fasting should not be stressful. Nothing in life should be. And if you let it be stressful, it's going to be a bad thing. Starving is stressful and starving occurs when someone breaks in your house in the middle of the night and puts a piece of duct tape over your mouth and ties your arms behind your back and throws you into a truck and drives down the road and you don't know where your next meal is coming from and you're scared to death. And then two days go by and you haven't eaten. You're starving. That's the difference because it's a whole. It's a constructed thing. Fasting should not be anything close to stressful. It is the voluntary cessation of the intake of calories in the form of food or liquid or beverage for the greater good. So basically you fast, you abstained from eating and drinking calories to help improve your health at the end. That is called the judgment call. That's not called starving at all. So for an interview that out there that want to consider fasting, starving, there's two different mindframes right? There are two different things. People in concentration camps in Germany years ago, they were starving and they were missing. Hated it. But fasting is not a control situation. So I got way off topic there. I'm sorry I got on my soapbox, but I need to set the record straight once again. Um, and I mentioned all those benefits. If you have anything to ask me about those benefits, I will happily tell you about that too.
Dave Sherwin:Well, I'm looking at your website. I went through that to grab your bio and whatnot. And for those who are listening, you gotta check it out. Restore your fitness.com. Uh, one of the things you see when you click on the about Kevin Rail is an image of him and he does not look a macerated. He's, he's, he's, he's lean. You look strong, Kevin. So, you know, one of the images we get in our mind about people that do the type of fasting you're talking about is, is their body like, you know, the muscles atrophying and, and them getting a overly skinny. Uh, and that's obviously not happening for you. You're very fit. So how, how does that work if you're not, I mean, let me ask you this way. In the course of a week, are you still eating the amount of calories that a guy of your physique who doesn't fast would eat? Are you actually eating less calories overall?
Kevin Rail:Well, here's the pumping about fasting. It can be adjusted and tailor designed for a population or demographics. So I've worked with people who strictly want to lose weight. I worked with people who want to bulk up even and I work with people who want to just maintain their size but put on more muscle mass. Um, and you can do all three magically and wonderfully. So when it comes to the actual principles of fasting, there are basics involved. And then you follow the basics and then you tweak things or adjusting as according to what the specificity is of the individual. So to answer your question firstly about my personal routine. I have worked out and fastest state for probably about 20 years now ever since like uh, I would say it was around 2000 when I started doing that. What I ended up doing was I used to come home from school and then I would have like a package of twinkies and a soda and I run downstairs and I lift weights because I thought I was going to get bigger by eating and I wanted to be a professional wrestler. So I was like add workout, workout, workout. But every time I work out after eating that junk food, I felt like an elephant was standing on my chest. And I was. My breathing was labored, my heart was pounding through my chest. I had massive stomach cramps and I felt like crap. So here's what a couple of years go by. I start reading books, I started doing more research and I start doing more experimentation. And I realized even before working out, it's not the smart move, I realized eating crumpets and drinking soda is not how you gain muscle. And I started to feed myself properly. It was part of my learning curve. We all go through learning curves and one of them either learning curves was the fat free diet. We'll save that for another day, but I would at all, I felt like crap. So what I started doing was I flipped the switches and I'm like, what would happen if I went into my workouts? Absolutely fast it, and I'm like, I want to have anything in my stomach, but I really don't feel I need it. If my energy levels feel fine, which they did, and I may not feel like an elephant standing on my chest anymore and my body might not be going through the digestive process. So I started working out and fastest state and I felt amazing. I didn't feel labored. I didn't. Matter of fact, my breathing was much better. My heart rate wasn't as high as it was and I didn't have stomach cramps. I didn't feel like an elephant was standing on my chest. Then I came across this book called body for life by Bill Phillips. Remember that book?
Dave Sherwin:That book changed my life. I, I, oh yeah, back in[inaudible] 96 97. 90 eight.
Kevin Rail:Yeah, Ron there. Ninety seven, 98. I think it came out somewhere around there.
Dave Sherwin:That was my first introduction to a really structured, organized plan that I could follow around eating and exercise. You know, it literally works. I literally had that 90 day body transformation that they showed on the, on the, uh, book cover. It was amazing for me. So yes, I'm familiar. I love it.
Kevin Rail:Wow. Yeah. So he talked a lot about working out and fastest state and he only talking about a few hours of fast, like if you're going to work out at 5:00, he's finished eating at like one or two in the afternoon and then fast forward three to four hours and then work out an empty stomach technically because it takes about four hours for food to go through the digestive process. So if you work out four hours fasted, you're technically in the fastest state, but that's cool. But he was talking about it and that's when I kind of said, all right, there's a sense of behind this, so I'm going to stick with it. So I literally stuck with it ever since then. But what I found out was I started sleeping and then I my I was going through job turmoil and all these other things were happening. I started going more into the entrepreneurial direction and I was able to start working out first thing in the morning instead of working out in the afternoon, which I did, but following Bill Phillips Advice. So what ended up happening was I was fascinating for eight hours, 10 hours, 12 hours before my workouts, and what I found out was I worked out even better than I did when I was fasting for four or five hours and my body responded even better with what you see on the, on my website. That's one of the major things that I'd done for eternity is I've been working out in the fastest state for a minimum of eight hours. For me, the sweet spot is 12 or more. And what ends up happening this book, first of all, I was getting massive results from it and I was like, this is awesome. All I gotta do is work out first thing in the morning, fastest state drink water and I can get lean ripped really. And I didn't believe it, but now I'm 45 years old now and I still pretty much, I've pretty much looked better now than I did when I was 23. So something I've been doing works and that's what I've been doing all this time and it works. Trust me. And I didn't realize until a couple years ago when I started talking to actual scientists and people who have been doing this forever and experts on the field why that was happening. I found out the why. And uh, one of my good friends, Dr Dan Pompa, he's a, um, he's a specialist of fastening too and he talks to different doctors and like everyone else on the topic he's been doing for years. But he came to me the one day I saw him in town and he explained to me the science of why that's worked for me and what I got that Aha moment. It was like, wow, presto magic. So when you work out, when you fast for eight to 10 hours, especially when you're coming out of a sleep, you wake up in the morning and you go to the gym, your insulin levels are really low. When your blood sugar's really low, when your insulin is low and you start working out, when it ends up happening is your growth hormone gets shot through the roof. And Growth Hormone, as you know, as a master hormone for especially for males to maintain and build muscle mass. So if you work out fasted, and I'm talking eight to 10 hours or more, your growth hormone is a high level and your insulin is low, your body goes through a transition. Where it says, what's going on here, I don't know if I'm dying or not because I'm on an empty stomach, and then your growth hormone level goes up even more so you punch out even more growth hormone when you work out in a fasted state and the higher intensity your workout, the more growth hormone effect you get. Then when you've finished working out, your growth hormone stays elevated for one to two hours afterward. So as the conversation we had earlier behind the scenes was we talked about the the, the postworkout shake or the protein after the workout, and I've been calling bunk on that for years and I've been absolutely right into money because what happens is your growth hormone stays elevated for one to two hours after your workout. Then it starts to dip down, so your goal is to work out fasted and then stay fast after your workout is over for one to two hours. Then finally eat after that. And when you do that, you also become fat adapted because you keep working out in the fastest state,-eight to 10 hours, your body starts turning its attention to instead of stored glycogen to fat as your remain substrate for fuel. So you become fat adapted, your body adapts to burning fat for energy. You may know this as Ketosis, but it's not technically keratosis yet. You have to get tested to find out for sure, but automatically over the course of time your body starts becoming fat adapted and it starts burning fat for energy. And you're just like Eureka. And when you start feeling these results after say three to six months, you really don't want to do anything else and you don't. You don't have to. So I've been doing it religiously forever and I've been doing, I've been doing it like a master. So to answer your question, that's kind of how I do it.
Dave Sherwin:Okay, cool. You've covered a few really key tips right there. And for those of you listening, I can totally attest to what Kevin saying. W when I was younger, I always felt like I had to eat before I could do anything. As a matter of fact, there was times I exercise at six in the morning and I was eating food before I went to the gym because I woke up starving. But I did make that same adjustment you did Kevin. I started just getting up and working out and I'm unsure and I still do that today. I mean, this morning I woke up at 5:30 in the morning. I didn't need a thing. I went to the gym, I did a class, a crossfit style class for an hour. I lifted weights after and I didn't eat til about 10:00 in the morning. And it sounds crazy to people who've never done this. Uh, but in actual fact, uh, I feel better when I do that and, and I'm not hungry like I used to be. Now maybe it's part of that's just getting older. I don't know, but for me it's just kind of naturally worked out that way. I'm not an expert like you are. Um, it's just something that I have found just from my own experience really, really works for me. Um, but uh, there are people out there that really think they got to eat before. Now. What about people who, who, who, uh, are proponents of putting a little bit of protein and carbs in your drink? If you're working out for over an hour, what do you think about that?
Kevin Rail:Yeah, I think it's complete bonk. I would never do it. Okay. Because again, what happens is as soon as you have carbohydrates, especially carbohydrates, your blood glucose level goes up. As soon as blood blood glucose goes up, insulin goes up. Growth Hormone, tanks, it goes down. Okay? Now protein does the same thing, but to a smaller degree. And this is another myth that a lot of people need to know about that are on high protein diets. When you read protein, it also affects your blood glucose level. So if you are in a fast, if you're in a fasted state, say you're doing a 16 hour fast, we'll just knock it down to that and you're not working out, you're not doing anything spectacular, but you drink a pure protein shake in the morning thinking, I'm just drinking protein, I'm not carbs in it. It's got zero grams of carbs, zero grams of blah, blah, blah. I'm doing 20 grams of protein. I'm doing good because it's going to supply my body with energy and it's going to build muscle and blah, blah, blah. Well, that's fine and dandy, but it's also going to spike your blood glucose to the point where you're out the fast you're done. Protein takes you have a fast carbs, take you off the fast, the one macronutrient that does not take you out of the fastest fat, and that's why a lot of people drink that famous coffee with the coconut oil and the grass fed butter. I'm sure you've heard of it before. Have you heard? Yeah, yeah, yeah. We're like, I never mentioned the name of it. We don't have to unless you want to. It doesn't. It's up to you, but
Dave Sherwin:I really don't care. Yeah, bulletproof coffee is the same and there's plenty of um, you know, you can kind of can make it yourself. So if you google bulletproof coffee, there's plenty of iterations you can make yourself. In fact is, it doesn't have to be bulletproof coffee, Kevin. Right. What you're saying is it just has to be some fat based liquid or food that you eat while you're working out. Right?
Kevin Rail:That's true. Yes. But some people blindly believe that they can have bulletproof coffee and do like four days in a row fast and they put like two tablespoons of grass fed butter in there and two tablespoons of coconut oil in their coffee and they swallowed up in the morning. They drink it and they're off to the races. But the problem is here's the problem. You do not know for 100 percent sure if coffee is going to knock you off a fast or not. And when, when I'm talking about this and this is for those people out there who are really going for the benefits of fasting, which we haven't really tapped into. Like why your body gets the benefits yet, but just know that when you have coffee, there's a chance that it can raise your blood glucose levels to the point where you're not even fasting anymore and if your goal is to get all the benefits of fasting, you may not want to drink coffee and you may not want to have bulletproof coffee because it can adjust your blood glucose to a point where it's going to be too high and it's going to knock you off the fast. If you're strictly are looking to lose 50 pounds on the other hand and that's all and you don't care about the health benefits from fasting and you're using fasting as a weight loss tool only. Then you're probably fine drinking coffee and drinking green tea and having bulletproof coffee or whatever first thing in the morning. Regardless if you're doing 16 hours, 24 hours or block fasting, etc. But the problem is if you are trying to get the benefits and you just drink coffee, you're best to do a finger prick and check your blood glucose levels before you drink the coffee. And then 30 minutes after and if you find your Blood glucose level stays stabilized, then you're totally fine. If you find that it bumps like way up in the air or at least like 20 points higher, then you're probably going to be knocked out a fast and you don't want to do the coffee. And that can happen with plain coffee. It can happen with green tea, it can happen with coffee, with grass fed butter and coconut oil in it as well. Any one of those combinations. So few people out there that want to get really deep into the benefits of fasting and you want to incorporate a beverage like that in your fast. Then make sure to find out what your blood glucose is telling you and you can. You can check that by getting a blood glucose test or from like amazon or somewhere.
Dave Sherwin:Okay. So let's back up a little bit and simplify this down. Do you mentioned there are several types of fasting. Why don't we go into those real quick and you tell us again, maybe not like every single one of them. We're not looking for like an ensuite encyclopedia article here, but the practical ones, the ones that you use on a regular basis, um, why don't you go through those and tell us the name of that type of fasting and what you use it for.
Kevin Rail:That's great. Let's do that. I like to keep things in grade two mentality. Sometimes I get a little sciency and I stopped myself and like, oh, I've got to stop. So I do basically. I basically do three things. One is time restricted feeding or time restricted eating. Same thing. I do intermittent fasting and then I'll do a extended fast. So currently I'm doing an extended fast as we speak right now. And interestingly as I, the farther I go into this fast, the more my brain function is going through the roof as we speak as well. And my dad. Um, so time restricted feeding is you take a window of time shorter than 12 hours. Basically the timeframe in which you eat is shorter than the time you were fasting. So for example, a pro, a popular strategy, a lot of people are doing these days is the 16 eight protocol. Are you familiar with that? I am, yep. Okay, so that means you're fasting for 16 hours and then you eat in an eight hour window. Now to get the benefits of fasting just to get on the playing field, all you gotta do is fast for 12 hours. So for those of you that are like really scared to go that long and you just want to dip your toe in the water, I highly suggest you do this. Eight between 7:00 AM and 7:00 PM and always finished by 7:00 PM. We'll get to that in a minute. That's very important. And then you've got a 12 hour fast. The research that's been being done states that if you follow that protocol right there alone, you will get the reversal in disease. You will get a reduction in disease stuff. You'll get disease prevention, your energy levels will go up, your brain function will go up and all these things will start happening and that's just getting out and playing field in 12 hours is an absolute piece of cake for anybody. If someone tells me they can't fast for 12 hours, I call bs. I'm going to say, you're lying to my face. How could you not go 12 hours? It's a piece of cake. If you go to bed, if you stop eating at seven and you go to bed at nine and you wake up at six, you've already accumulated 11 hours of fasting right there. You just got to not eat for an hour. How hard can that be? so people I work with that come to me for fasting coaching, that's where I get I get. I started going on that playing field right there. If they've never done it in their life, I don't. I don't allow people to go like, I'm going to do 16 hours. I'm gonna be 24 hour fast tomorrow. I'm like, no, no, you're not. You're going to start at 12 hours and you're going to get adapted to that. First, it's all about creating a habit, so that's time restricted feeding. Then after after 12 hours of fasting, the benefits slowly start to climb higher and higher and higher. That's why people tend to do 15 hours or 16 hours because they want to get a little more than that. Twelve hours can give them and the longer you go after that, the benefits just keep climbing, so people start to hedge their fasting windows longer, so they start going into 13 hours, 14 hours, 15 hours, 16 hours, and then people sometimes just do one meal a day. Oh matt, it's called it fastball like 23 hours every single day of the week and they eat it like 5:00 PM every day and that would be considered more along the lines of intermittent fasting. But the problem is if you do it every single day of the week, I still would call that time restricted feeding because you're doing it every day. Intermittent fasting would be more like you choose two days a week to do a 24 hour fast. So over the summer I did an eight week protocol that was really intense and I did 16 eights and then I did two intermittent fasting days a week, which were 24 hours and then once a month I did a 48 hour fast. Um, but right now I'm doing this and time restricted feeding and I'm doing an extended fast at 48 hours once a month and that, that works for me and that works best for me, especially during the winter when it's cold out because the longer you fast, the older you get because your thyroid goes into buffer mode and just kind of sits there and it's not getting activated. So you tend to get colder and that's just a, it's just a fact of the matter. It's a physiological effect that occurs in the body. It's benign though. You just got to where another sweater. So time restricted feeding is what I do regularly. I do 16 hour windows and then I do an extended fast once a month, 48 hours. And then every now and then I'll throw in a 24 hour fast in the middle of the week just for fun if I have a friend or someone who was new to it and like I want to do a 24 hour fast, we do one with me. I'm like sure I'll do it with you and then I just do it. But you get benefits from doing time restricted feeding and you also get benefits from intermittent fasting. So if you did two dAys a week on tuesday and thursday because it works for your schedule where you eat between fall, like a 24 hour fast. So you finished eating by 7:00 at night and then you go 24 hours and eat again. That's totally fine. That will be intermittent fasting. But the problem comes in when you're eating after 7:00 at night. Shall we go down that rabbit hole or do you want to wait on that one for a second? Is there anything else I'm missing?
Dave Sherwin:No. Go ahead and cover that while you're on it. What's the problem with eating after 7:00 at night? When you heat it up,
Kevin Rail:who's seven, your pancreas and all of the organs in the body go into buffer mode or sleep mode, so it's, you know, we, we start getting drowsy around 7:00 at night. It's, it's part of the body's natural. Circadian rhythms are five rhythms that you want to call them that during the day right now at 1:23 mountain standard time, your body functions different, different than it does at 1:23 AM. Your organs are awake and working 100 percent to full capacity. Whereas at 1:23 AM, they're not working that way. They want to sleep and among your organs, the pancreas is the one that you want to take the most attention to and the biggest problem we have as americans or as people in this world is we eat late at night. We right before bed and we often have two or three beers or a couple of glasses of wine and then we have popcorn. Ice cream, cake cookies. I'm white flour products after 7:00, which causes the pancreas to just punch out a ton of insulin to help stabilize the blood sugar because of blood sugar gets elevated so high. That is main main reason why people get diabetes as they get older. It's late night eating and it's forcing the pancreas and your work it doesn't want to do. It's like you're lying in bed asleep at 12:00 at night and then also embarked on barges in your door and grabs you and yanks you out of bed and says, you need to run to your car right now and run down and the office and do all this work and you're like, you're stumbling around and you're falling over because you don't have balance and try and put your shoes on. Your code is halfway on, halfway off, and you're not performing that well and you get down to the office. You drive down there on both planes, the road swaying back and forth like you're drunk and then you walk in there and you start doing work and you can't do it well because your brain isn't functioning properly. Your body's not functioning properly and our thing is all out of sorts, and in reality, your organs function the same way. They just want to be left alone and when you're sleeping, your body goes into recuperation mode. That's when cells recover. Cells regenerate. Your body is releasing a high amount of growth hormone and testosterone, especially in males, for rebuilding of muscle cells that you just jammed at your crossfit workout earlier in the morning and it helps with the reproduction process of of cells. So when you eat late at night, that whole effect is gone and your immunity boost during the night, during the night too. So if you eat junk food before bed, kiss all that goodbye. It doesn't happen or it does, but it's just not a very low level. If you have a kale salad with an organic chicken breasts on top, you can still kiss it goodbye because you're still interrupting your body's natural circadian rhythms and your ability to break things down properly. So yes, a kale salad is better than a natural. Is ground a platter right before bed from denny's, but the problem is you're still interrupting that circadian rhythm by eating late at night. So the rules, the basic rules of fasting are try to fast release 12 hours a day. Do not eat past 7:00 at night. That's basic. Everyone I think in the whole wide world can do that. And I also say that if everybody in the whole world did that, at least in the United States, the billion dollar healthcare crisis we have would be. I'm not saying it'll be cut in half in a year, but it probably cut down by one third in one year. If everyone in the whole United States stopped eating past seven and faster 12 hours a day. That's just me talking. That's incredible, but it makes sense. It makes all the sense in the world because you let the body do its thing. The body's not as complicated as people make it out to be. You know? It's like all these diet plans out there, south beach diet, jenny craig diet, eat this time, that time. Don't you pass this, this hour, eat this meal, eat this food, food combining. Don't eat fruit with this and don't eat vegetables with that. It's all nonsense in my opinion. We were born with certain enzymes in the body that were designed to break things down. So if you have a meal that has, if you have a salad that has berries in it and it has nuts and seeds and as a um, a free range, chicken breast on it or it has like a wild caught salmon on top of it, salmon fillet, and you chop all that up and eat it, your body's going to be just fine. Trust me because it has, it knows what to do. It's not stupid. So it's going to break down what it needs to break down. I just suggested eating that meal in your, in your eating window and not even get laid tonight. Okay? Awesome.
Dave Sherwin:Now let's talk about water. Um, during a extended fast, do you eat literally nothing or do you drink water? I mean, I assume if you're going to go 48 hours, you got to be drinking water, right?d
Kevin Rail:Yes, I drink water and I also have a little container of sea salt I carry around with me and here's the deal, the easiest way to do a longer fast, it's just put sea salt in your water and shake it up. There's a company called malden, maldens and they have these thIngs called sea salt flakes and I've tried a bunch of different salts. I'm big fan of redmond sea salt and I add that to my fruit in my salads and scrambled eggs, stir fries and stuff like that and I eat it as it is. But the problem is when you put that in water, it doesn't break down really well and it kind of tastes like you're drinking saltwater from the atlantic ocean and I've had a lot of bad memories as a child drinking salt water when I was in the ocean getting pounded by waves and I don't like to bring those memories back up. So maldon sea salt flakes actually digest, don't digest. They dissolve really well in water and it has like a salt flavor to it, but it's not overpowering. so I will add that to my water or I usually just put some in my hand and I just eat it, eat it hardcore, and then I washed it down with water afterward and that's what I do with it. And the reason I say salt water, there's a couple reasons why I say take sea salt. If you're doing a longer fast, two major reasons, one of which if you've never, if you haven't done a long fast before, you going to get hungry at some point, usually around the hours that you normally eat is when your ghrelin levels are high and you're growing as a grown is a hunger stimulating hormone and your appetite is going to talk to you. And at that point in time you put some salt in your hand and you put in your mouth and you either do two things, either chop it and swallow water or you just put it on the end of your tongue. Let it sit there and dissolve on its own. And it will take your appetite away in a split second. So that's a little trick of the trade for all you people out there that are looking to get into fasting. Carry saltwater with you. Sea salt. I keep saying saltwater. Well, I mean if you put the salt in your water and carry it with you, then you're carrying seawater with you and that's totally fine too. But anyway, either either eat it or put it in your water and shake it off. And like one teaspoon per liter, which is 33 ounces is like the best amount. And when you drink your salt water, that also kills your appetite. So if you're jones in and you're hungry, so salt water is the ticket or sea salt, chew it and swallow water. And the second reason why you want to take salt water or sea salt is because when you fast for a long period of time, your insulin level, your blood sugar levels go down as does insulin, which is a good thing. Your pancreas gets relaxed, it goes on vacation, it doesn't have to pump out. It's on insulin. So you're automatically reducing your risk for diabetes. Every time you do a 24 to 48 hour fast just by doing that alone, but the thing is this, when your insulin goes really low, your body starts purging sodium from your system and which is an important electrolyte for blood volume and just general function all the way through and nervous system function, so you want to keep your sodium intake up and the best way to do that is through the medium of real salt or sea salt because it has all the electrolytes in it. That morton salt you see on the growth on the grocery store shelves. That's not salt at all. That's some kind of white weird concoction that has anti caking agents in it and sucrose, sucrose is sugar. they put sugar in salt as an anticancer agent, so that stuff is knowing. I don't use that. Use a good real real salt that has sea salt, that has electrolytes in it. To recap, you want to take sea salt to keep your electrolytes up because sodium plummets and also to kill off your appetite in the event you get hungry
Dave Sherwin:and that's all you take in. During the long fast,
Kevin Rail:absolutely. I'll do that in water. That's it.
Dave Sherwin:Salt and water. Salt water. Now what about this fear like I have that I'll lose. I'll lose muscle mass. Like what's. What's your body living on for 48 hours?
Kevin Rail:Well, the interesting fact is that that's completely untrue as well. Your body goes into muscle sparing mode. That muscle, that muscle catabolism, it's completely opposite of what people think. Again, it's kind of like your organs. Your ordinance actually start to atrophy after a certain amount of time to. ThAt's why you don't want to do long fast for too often as if you're like an otherwise healthy shape and you're in good shape. You don't want to do like really long fast for a long period of time too often because your organs actually do atrophy. The only part of your body that does not atrophy during longer fast is your brain and testicles and then your organs start to atrophy and they start. They will start to break down to however, if you strategically placed these fast and do them like once a month or once every two months or three months, you're totally going to you. They're going to regenerate. You don't have to worry about that process, but if you're worried about muscle wasting, again, we're going to go back to the. We're going back to auschwitz for this one. If you're in a concentration camp and you're, you're done. When your next food Is gonna come and you're there for like 10, 15, 12 days, that 10 or 15 or 20 days. I'm sorry. That's when that problem can start to happen, but, but here's the beauty. when you're in a controlled situation and you're voluntarily fasting during those days of fasting, you're not going to last long enough for your muscles to get completely metabolized. It would take, it would take weeks and weeks and weeks and weeks, and even if you did and you're still doing water and sea salt, you're going to stay volumized to a degree and then the beauty and the magic happens when you come out of your fast because what's going to end up happening is you're going to go through a cycle called the top dog, which we'll get to next, and then you're going to get what's called a stem cell dump, which is beauty. That's when every single cell in your body starts to regenerate to a higher degree of your stem cells are your healing cells. So when you start the refeeding process, usually two days after a 48 hour fast. I feel like lou ferrigno in 1978 when he was competing against all schwartzenegger. I feel solid as a rock and more ripped than I ever did that the other 28 days of the month, usually two days after fast because I went through a cycle of the top edgy. I went through a massive stem cell dump and then my muscles got regenerated to a point where they're like 10 times more volume and more solid as a rock than they were before I did the best. So basically you get a higher degree of muscle gain then you would not doing it by eating six meals a day. That's my opinion.
Dave Sherwin:Wow. And so when you come out of the fast, what do you, what do you eat? Do you have like very specific things that you're going to eat or is it kinda like what you said before your body is smart, it knows to do, you're going to eat whatever you feel like eating or how, how do you do that?
Kevin Rail:Yeah, I, I, I, I am very meticulous about what I, what I started repeating process with. So I Am big fan of prebiotic foods. Um, all of the talk these days is going toward probiotics. People like I got to get probiotics, I get it. I have a probiotic supplement and I eat yogurt and a key for any of this, this, this, and say a, b, c, and d. And that's fine. And dandy, that's good news, but the problem is probiotics are actually bacteria that's already inside your stomach. All you're doing when you eat probiotics, as you're trying to add to those, but if your bacteria inside your stomach is not working properly or correctly, it doesn't matter how many probiotics you eat, they're not gonna really be broken down into the guts center where it needs to go. We're digeSting occurs where deep digestion occurs. So if you eat yogurt every and you drink kombucha and have all these things that are probiotic, that's fine and dandy, but if your gut is already out of whack, it's not gonna help. Anything. So you need to do is you need to eat prebiotic foods. Prebiotic foods are are the ones that go into your stomach and then they feed the probiotics, which is the good bacteria in your stomach, and you want to feed that good bacteria for when you actually eat other foods that you think are healthy. That will then get broken down because your bacteria is in working order. It's in good working order. So prebiotic foods include asparagus, onions, garlic, bananas, wheat germ chicory, root, leeks, sunchokes through islam artichokes, also known as sunchokes. All these foods are high in probiotics. So one of the things that I'd make a daily habit of when am I eating cycles is I have. I always have organic raw asparagus on hand and I'll go to my refrigerator and I start every meal I eat usually either two meals or three meals a day. I'll grab a handful of those stocks and I'll just start chomping on them as I'm making my dinner or as I'm making my meal. And what that does is asparagus is a super food in my opinion. It helps. Alkaline system is high in vitamin c is high in hydration. It's also a natural diuretic and a lot of bodybuilders right before competition, they'll eat salmon and asparagus for like five days in a row, which I think is nonsense. I'd say just do a two day fast, about five days before competition. Slowly wean back in, eat some probiotic foods, keep your water intake, low starting and some sea salt. And then a day before, then do your carb overload, then you don't have to go through all those rigorous days of like carb depletion and like mental anxiety that you go through and people don't want to be around you. It happens, but that's a whole different topic. But asparagus is a really good prebiotic food because it, it, um, fertilizes, if you will, the probiotics. It feeds the probiotics in your gut, making you your ability to break down food better when you're eating regular meals. So when you ever eat something, you should always lay the foundation with some good enzymatically active foods. And I would highly suggest a prebiotic foods like asparagus doing sales. So when I come out of my fast tomorrow night or wednesday, I will have some spare guess I'll probably have, um, I'll probably make a salad and I'll put some chopped up onions in there and I may even have a banana and I will have a good source of protein in there too. And nothing super crazy or heavy. I won't go to like a panda express and have like a number three special because if you do that then you're asking for. You're asking for gastrointestinal upset. Trust me on that one. So basically you want to lay the foundation with good enzymatically active foods. I ideally it would be probiotics and then you're good to go. And then after that spent a couple of days eating including those foods in your diet and then maybe five or seven days later, then start eating your probiotics again, which is like kiefer and like kimchi and like all these other things. I eat these things all the time.
Dave Sherwin:That leads me to another question that I like to ask my guests just for fun sometimes. And that is a, you're a very healthy guy. Uh, tell us about some of your favorite meals. You already mentioned you eat two to three times a day. Generally when you are noT fasting, what's your favorite breakfast?
Kevin Rail:Well, I don't really. I caught, I caught me on number one because it like I don't eat until 11:00 or so, or, or like late 10, 30 11. I guess that still could be considered in the breakfast category, but one of my favorite breakfast, I also do varying of foods that's very important. I think you should vary your diet all the time. Um, but one of the favorite things I make is steel cut oatmeal and then I put it in greens powder protein powder. I often use bone broth protein or I'll use a vegan protein because I also do, um, I do want it in two days, a plant based diet a week. And if I'm doing a plant based day then I'll have a vegan protein powder. I put it in there. Um, and then I put in hemp seeds, chia seeds and raisins because they're high in, I think it's boron, which is good for testosterone levels. And then I'll put in, um, cinnamon ground, flax powder, usually gold because it's higher in antioxidants and then a sesame seeds or pumpkin seeds or sunflower seeds. And then I'll blend this all together and I make this rule out of it and it's thick and it's delicious and it's tasty and they'll eat that as my first meal. If I'm doing two meals, I'll make sure that that meal is good and calorie dense because I'm only gonna do two meals and then I nothing in between. And then I'll have a dinner and then I kind of. I kind of oscillate with my dinners to one of my favorite dinners would be like, I would say baked salmon, a little bit of seasoning on top. And then I'll have a sweet potato or a yam and I'll have a steamed brussels sprouts with coconut oil and sea salt. Or I'll. I'll roast vegetables too. I like to roast'em, all the cruciferous vegetables, brussels sprouts, cauliflower, broccoli, kale, all those vegetables are cruciferous. And there was some of mY favorites. So I'll roast those are all steam them. And then that's basically like a favorite meal to mind for a dinner meal. And usually I carb up on the second meal too. And people always like no carbs at night. And don't eat any carbs and blah, blah, completely lies. One hundred percent lies. I go the opposite direction. My main source of my main goes to carbs is it with my second meal of the day, my last meal a day I should say.
Dave Sherwin:Okay. So your last meal of the day, you're, you, uh, eat a combination of carbs, fats, proteins, you don't really care. Um, in terms of, you know, take it in too much carbs or anything. I, I agree with that. I think that what you said earlier about the body being smart, it just makes sense. So some of these things, uh, you know, we can get too carried away with, right? I mean if you're eating just generally good whole foods, it's hard to go wrong.
Kevin Rail:It is. You can't fool mother nature. It's that simple. And you do just your body works well on balance is that simple and when you're trying to manipulate macro nutrient intakes and like all that kind of stuff and don't eat carbs by seven and blah blah, blah, basically just don't eat past seven and they all eat what you want before that. And I usually finish well before seven, to be honest with you. In an ideal world, I would finish it like four or five if I could any between like nine and four, 95, somewhere along that lines. But just because of my schedule and like training people and running around town I, I'm almost never afforded that ability. But the reason I do the excess carbs in a second meal of the last meal of the day is because because I'm going 10 hours into a fastest state and then I'm working out in the gym in the morning. So what I do, what I want to do is I want to top off my glycogen storage in my, in my liver and muscles. So that's where it's stored. Because when you eat carbs, it gets transferred, transported into glycogen, stored glycogen, most of which gets stored in your liver. Any access, then get stored in your and your muscles. So I could then go into a workout completely fAsted, not worrying about the elephant standing on my chest with good lung capacity. Add, have my glycogen stores topped off to have plenty of energy to hit an hour and a half or two hour workout, which is what you asked me before about something about two hours, you know, if you have a longer workout, if having some kind of protein shake or something, so that affords me the ability to go for like eternity in my opinion. I get I can work out an hour and a half, two hours easily. No problem in a fasting state and maintain a fast after I'm done working out, but the were the way to do that is it's important to make sure your carbs are topped off on your last meal of the day, not the opposite where people are like, I'm not going to eat carbs best 7:11. I'm like, well, just stop eating by seven and carb up before you stop. It's that simple and then spend about try to fast for about two to three hours before bed too. That's another trick.
Dave Sherwin:Yeah, makes sense. I mean everything. Everything you're saying just really makes a lot of sense. I'm sure people listening are agreeing with that. Tell us about the documentary fasting. That's interesting. I haven't seen it. I, I just heard about it from you. It's on amazon prime, right?
Kevin Rail:Yes, absolutely. Uh, I'm, I was thrilled to be part of that movie. Doug. Doug orchard is a very talented film producer. He's a originally from California. He's now in Florida and when he asked me to tell my story, I was like, I just jumped at the opportunity because what I tell the story of in there is my, I didn't, I didn't mention this because this could open a whole nother can of worms, but I had a massive eating disorder, um, pretty much my whole life. And it wasn't until I hit the wall in like twO thousand eight and that's when I kinda started coming to the realization that was happening 2009 is when I started basically the recovery process. I waS able to heal myself from it. But you know, having an eating disorder as much, like being an alcoholic, once you have it, you always have it. It doesn't just disappear, go away. It's always kind of talking to you and nagging at you. And some people might suggest that fasting is not a smart move if you have an eating disorder, like all the experts say that all the scientists. but I think I'm an anomaly. I might be a one in a million case here. First of all, I'm a man and I'm admitting that I had an eating disorder and most men don't. They just ended up dying from anorexia or are the organs start shutting down. And I was headed that direction. But I use time restricted feeding as a treatment for myself because what ended up happening with me was I lost my, I lost a, a quality relationship with food and I used it as a, as a weapon to funnel all of the frustrations I was dealing with in the world into my diet and my fitness protocols. That's basically what ends up happening. I had a particular type of eating disorder called orthorexia. Um, and I would like, I would hide from people. I wouldn't go to events, I wouldn't go to main street if people asked me to come up for dinner. Um, friends had birthday parties or anything going on. I'd be very secretive about it. I always find excuses not to go because I was afraid I was going to eat something bad, not, not because I was subjected to it, I was just afraid. And that's kinda what happens is you start playing these tricks with yourself and your mind and your mind in your brain. So I would avoid a lot of things that involved, you know, relationships with my friends and family members and stuff like that. And it started getting to the point where people were, were starting to disappear and they were like, um, what's, what's your deal? What's, what's going on? And I was hiding it from everybody. But when I started doing time restricted feeding, I redeveloped my relationship with food. It actually works perfectly for me because I look forward to eating again. I'll look forwarD to going out to dinner and breakfast with people. Let's say someone says, hey, let's go for breakfast at 9:00. I'll be like, all right, well can we make a 10:00? And then they kind of rolled their eyes like, okay, we'll make it 10 because nine doesn't work in my eating window, but 10 does. So I'm a little bit still phobic when it comes to that kind of thing. But I look forward to eating in the past there would be no breakfast so be like I can't make it because x, y, z, and I would, I would fabricate a reason if there was none to be had and that's what I did. But with time restricted feeding and extended fast that I do, I, I super, super look forward to eating. It's like re redeveloped my healthy relationship with food and I, I get really crafty with recipes and dishes and stuff like that. I've always done that. But now it's like I just take more of a pride in it and I really enjoy food and I don't hide anything from anybody. And if I'm going to eat something that you would consider junk food or whatever I, I brag about and I say, hey, I had a kit kat the other day be like, oh wow, the almighty rail had a kit kat. And I'm like, yeah, and it tasted delicious and I had it in my eating Window and I don't feel one bit of guilt about it and in the past I would feel massive guilt over something like that, but I don't anymore. So when you're doing the time restricted feeding, you asked me before about calories. I, yeah, I do eat the same amount of calories and a natural bodybuilder eat or somebody else. I just pack them into two meals or three meals and your body adapts to it after awhile. So that's kind of what works for me and that's what I go with and I love it.
Dave Sherwin:And you told that story on the documentary, how many other people run their.
Kevin Rail:Oh, there's a ton of people. I'm dr valter longo is in there. Dr jason fung. I'm dr sanjay and panda. Dr julie schatz. All these experts on fasting are in it. It's, it's like it's legit, man. If you guys want like a really good movie to learn more about fasting more deep layers, that is the movie is really good.
Dave Sherwin:So you feel like if someone watched that, they come in, they're fairly educated and competent and be able to implement it themselves.
Kevin Rail:Well, I do feel they'd be very educated. Their eyes would be wide open and they would probably immediately they will. They will do some kind of fasting protocol or they'd reach out to somebody who's not moving. Say, hey, I want, I want to get into this more. Can you give more information? They'd be psyched because so many people watch it and came to me and said that exact same. They're like, oh my god, I don't know why I never want to eat again and blah blah blah, blah, blah. I'm having my mom fast and having my dad fast, blah blah blah. And they're like, oh, I know someone who has chronic fatigue syndrome. I get them fasting and yada yada yada. I got to make. I'm going to make them watch the movie. I hear that a lot of people, I'm going to make football watch the movie because they need to see this. I hear those terms all the time from people. So it's like it's that eye opening. It's really, yeah.
Dave Sherwin:Cool. And it's on amazon prime anywhere else?
Kevin Rail:Um, if you go to fasting the movie.com, you can access it there as well.
Dave Sherwin:Okay. Yeah. Cool. Well this has been really, really interesting. I think it's really beneficial for a lot of people listening, uh, as, as we know from statistics, kevin, and as you already know, because you coach a lot of people, the biggest challenge we have in this country with health is actually the battle of the bulge. I mean statistically it's proven. Of course there's elite athletes that you work with or people that are not dealing with that, but for the most part people just want to lose some weight. They don't want to become a, an olympic athlete or anything like that. They just want to live a happy, healthy life, cancer free, no diabetes, that type of thing and much of what you're talking about is something that any normal person can do a. And so it sounds doable. It all make sense, but any, any specific tips for the weight loss crowd, those lists and going, well, geez, I want to lose 30. I want to lose 50, whatever it is, they listen to this and what their. What they want to do is lose some weight. Any specific advice?
Kevin Rail:Yeah, stop eating by 7:00 every night. Ideally six. Follow about a 15 hour fasting window, so eat between 10 and and maybe six, 10 to six, 10 to seven, somewhere in that ballpark, so do that seven days a week. Although the research states five days a week, we'll give you the same benefits at seven, but if you're really dedicated to losing weight, I suggest going seven days and also eat three meals in that window and do not eat between the meals because every time you eat your blood sugar goes up, your pancreas releases insulin, and then if you don't eat for several hours, you're in. Your pancreas goes back to normal and your blood sugar and insulin levels come back to stable, back to low, and then every time you eat they go back up and then come back down to normal again and that's. That's part of how your organs are supposed to work. That's the circadian rhythm. So this six meals a day, small frequent feedings, grazing or whatever you want to call it, that is complete bonk. It's not true. It never was and never will be. And I was just doing 15 hour window, three meals, nothing in between. Just drink water in between. Nothing is going to spike your blood sugar bottom line and then finished by 7:00 and see what happens. And keep your meals respectable. Don't, don't eat like emily in 15 hours. So I got to eat more food. Don't think in that way. Eat until you're full. Drink water and be good. You can call it a day and eat three meals.
Dave Sherwin:Great advice. I love it. It just makes, makes nothing but sense. Do you have friends and clients who have done that very thing and had success and, and, and if so maybe tell us without giving private details, obviously I know you wouldn't anyway, but um, maybe a case study or two or how that's worked out and how long it took to lose weight. Any particular stories that jump out at you?
Kevin Rail:Yeah, I've, I've worked with some people, one of which she's a mid 30, mid, early to mid thirties. She had a baby, she got cleared to start exercising again and, and you know, adjusting your diet, etc. And then she came to me for advice, like in august, I think it was, I started doing coaching with her and then, um, september, october, november. So three months later she texted me about two weeks ago and said, I'm leaner now than I was in high school and I'm shocked. Three exclamation points. I'm so excited. And I was like, oh,
Dave Sherwin:that's cool. That's good news. That's good to have. Yeah. Leaner than she was in high school after having a baby
Kevin Rail:after having a baby. Yeah, she had the baby in july, I think it was. So stories like that, or are a dime a dozen. I hear them all the time from people and it's um, you knoW, you never would think that something so simple that's right in front of us can be utilized in so many different ways in so many different levels. And yet it can. And I do feel that it's been around for thousands of years. It's time tested. It's not like this newfangled thing. We're all fascinates and next to the next fad is going to be here today, gone tomorrow. Well, you know, the keto diet has been around since the early two thousands and it's like just gaining huge momentum now. I mean, I was talking about the keto diet before it became popular all through the atkins experiment that came around in the late nineties, early two thousands. And that's still soaring right now. But I feel fasting trumps everything because it has such huge impact on, on everything all cause, mortality, disease, reversal, brain function. I function sports performance. Like I, I wouldn't say I'm, I'm mastered like fasting and fitness combined or sports performance. But I, I do feel like I'm one of the people that have been doing it longer than anybody else. And uh, and I'm pretty, I think I haven't really dialed in. And I also dial in like the microbiome in conjunction with the fasting. So to me, if you're fast and you're working out in your, your goal is to gain muscle or maintain it. It's super important to get all that good bacteria in your system. Get probiotics and prebiotics combined because you won't be able to digest food well, and then when you do just think about this, it makes sense. If you're eating like five pounds of hamburger a day and you're like this a muscle builder and you're trying to gain weight and gain vassar, you'd all these six meals a day and all this gay, this mass gain or protein shakes and and you're eating meat and chicken and beef and all that stuff. If you're not breaking that stuff down and digesting it, it, it has no value to you and if you had. If you start doing fasting, your body becomes more adept at breaking food down and digesting it. It just makes sense that when you do have even smaller amounts of meat and smaller amounts of protein shakes that are going to digest that stuff better and it's going to build more muscle than it would the other way around. When you're constantly feeding and your body doesn't get a chance to regenerate itself because they're not digesting it properly, but if you're digesting, you're going to gain massive amounts of muscle. It's just common sense and that's what I've been educating people on lately and their eyes get really big round because they start thinking about like, wow, that makes sense all of a sudden. So it always comes down to what's happening on the inside of the gut that, that governs everything. So just keep that in mind.
Dave Sherwin:Okay. Love it. Hey, before I let you go, we have to discuss how you were on the side of bootlegger. Tell us about your operation.
Kevin Rail:I'm currently bootlegging boots as I call it. Um, I have a, I'm starting a kombucha company with my friend Chad called and we're calling it pro ambition pro ambition and it's kind of a. We were taking a throwback to the prohibition days of the 19 twenties where alcohol was outlawed for a span of time and all this bootlegging was going on and people were making it home area and all these other things. And we're kind of doing the same approach, but kombucha is completely legal. And our slogan is pro ambition. It's clean, it's illegal, it's fun. That's our slogan. We're getting shirts made up and stuff like that right now. Um, but I, I make it in my apartment right now. I do about, I brew about 12 gallons at a time and I, I'm bootlegging it and selling it out of my house and my landlord would probably kill me if they found out so they don't really know and I just, I just walked around and growlers and pass them out to people and they sell them for 15 bucks a piece in$25 a gallon and we're looking to eventually launch hopefully sometime in the first quarter or near the end of the first quarter of 2019 officially launch. And um, I'm really exciTed about it and make a lot of really good, awesome blends and they've been getting high praise. I've been, I've been notebook or I would take all these notes and I write things down and all these different things. And it's just a fun little past time for me. And, and it's also probiotic, so I drink it all the time and I'm thrilled about it. And it's fun. It's fun. Little steep.
Dave Sherwin:Well, you are just a fascinating guy, kevin. That's all I can say. I mean, for those of you listening, you got to go to his website, watch the video fund with indian clubs if you don't want. No at indian cLubs are a, you got to see kevin uses things. Uh, he's got all kinds of interests. he is a certified trainer. Uh, kevIn, tell us about that. if someone is, is wanting to have you helped them with their health, how do they contact you?
Kevin Rail:You can contact me@krailatrestoreyourfitness.com. You can also find me on all media outlet, all social media outlets. I'm on facebook, I'm on instagram, twitter, all those kevin rail just looked me up. Um, I do also online coaching as well, both fitness and fast and coaching as well. And I have a masterclass I do with my friend mark testa who's a, uh, he's also functional food guy and he's a chiropractor by trade. So anyone of those things you want to do hit me up. I'll happily help you out.
Dave Sherwin:Excellent. and before I let you go officially and finally, is there any last tips or advice or thoughts you want to share with my audience before we let you go?
Kevin Rail:Yeah. Don't believe the hype until you refer to an expert in the field becauSe everyone acts like an expert these days on fasting. I see people on videos, I see them on social media, I see him on youtube and they're nothing but hacks and they're out in California somewhere and they think they know it all and they have a couple like high high profile clients so that they thInk that gives them the ability to be an expert and they're not experts. Watched the movie fasting. Pick one of those people as an as an expert and follow them because they know what they're talking about and make sure that whoever you follow is legit and there's some that are and there's some that aren't, and I can tell sketchy people from a mile away and always honor your body to done.
Dave Sherwin:Oh my body. I love that. That's a great phrase to end with right there.
Kevin Rail:Yeah, totally.
Dave Sherwin:Okay. Well kevin, thank you so much for being on the show.
Kevin Rail:Yeah, it was my pleasure. Thank you. Dave.
Dave Sherwin:I'd love to have you back in the future. You got so much good stuff and so many interests and you've got to let us know when you launch your kombucha company.
Kevin Rail:I will do.
Dave Sherwin:Okay, and for all of you listening, thank you so much for supporting the show and for the great reviews, her leaving and your participation. Uh, you can ask a question or leave a comment on the website. If you go to blog dot[inaudible] dot com. That's d I r o b dot[inaudible] dot com. You can leave your question right there, ask any question, make any comment. And until next time, this is dave sherwin wishing you health and success.
Miranda:Thanks for listening to the dire roby health show, visit[inaudible] dot com. To learn about our free bottle friday contest and subscribed to our newsletter to get sweet deals and flash sales. And if you're sick of shallow, unrealistic fitness plans, check Out the day roby transformation program. See you next time.