Episode 3: Intermittent Fasting
Resources for This Episode:
- Kolata, “Data from Howard et al., “Low-Fat Dietary Pattern and Weight Change over 7 Years: The Women’s Health Initiative Dietary Modification Trial.”
- Kolata, “Johannsen et al., “Metabolic Slowing with Massive weight Loss Despite Preservation of Fat-Free Mass.”
- Kolata, “After ‘The Biggest Loser’, Their Bodies Fought to Regain Weight.”
- Cellular Healing Diet Book
Episode 3: Intermittent Fasting
All right. Warren, you out there, buddy?
We are here, we are live, we are excited for this episode. We had to take one week off. I don’t know if they’ll see that or not in the transition.
Not at all.
We have something really special for everybody here. What do we have for them, Dr. Pompa? Are you going to reveal the secret?
It’s amazing because just in the news recently there’s been some really fun things, at least on my side. When you look at all the studies on people living longer, healthy, it’s one thing that’s clear. It’s not taking antioxidants, it’s not taking a magical pill, it’s not even what they eat. However, there’s one thing in common. It’s that they eat less. Italian Emma, she was just in the news because she had just died. She was in the news last week. She died at 117 years old.
Oh, my goodness.
A sweet lady.
A healthy 117 years old.
Absolutely. There’s been some great write ups on her in the news. When people live that long, they always ask what they ate. What do you attribute the old age to they’re asking the family. In the case of the next one I’ll share with you what they asked the actual person. When she was asked that, they’re looking for this magic thing.
She was eating goji berries.
She said I eat two eggs a day, and I eat some cookies. Here’s what it said. I’ll just read you right from the interview with AFP last year. She put her longevity down to her diet. She eats one time a day. What does she eat? She eats two eggs a day, and that’s it. Oh, and cookies.
She says, “But I don’t eat much because really, I don’t care to.” She goes and talks about that. What was all over the news a couple weeks ago also is another gentleman from Indonesia. They’re trying to verify his age, which right now it looks it’s verifiable.
They’re going to carbon date his toenails.
When he dies, they will do autopsy just to make sure they got the age right. No doubt, it seems like he’s right on the mark. He just celebrated his 146th birthday, which makes him the oldest living human in our day and age that we know of, outliving the French woman who is 122. By the way, the thing they all have in common is some type of caloric restriction.
I quote, “Mr. Gotho eats little, especially caloric restriction. His diet is mainly some cereal grains, fruits, and vegetables. He lives in a rural area with clean air, water, and from the mountains.” Obviously, he lived in a really cool place in the mountains, fresh air, clean air. I’m sure all that absolutely had something to do with it.
However, what they all have in common is not where they live as much as they eat very little. As a matter of fact, this gentleman said all he really wanted to do for the last two decades is die. That’s the truth. He outlived his four wives, he outlived his kids’ kids. Can you believe that?
You definitely have my attention.
The poor guy just wanted to die. All the ones he loved so much that he could remember in his life were gone. Here’s what happened. Because he wanted to die, he thought he would just eat less and less. Unfortunately, it was causing him to live longer. He didn’t realize that.
I guess my point is this; when we look at living longer healthy, we know eating less is key. However, it’s not what you all think. It’s not about eating less. The key is eating less often. That’s something I’ve termed as don’t eat less. We know that can slow the metabolism down. We talked about eating less last week. We talked about The Biggest Loser and how the metabolism ends up.
What do they mean when we look at these studies? I think when we look at Emma, she really gave the clue. She only eats one time a day. She’s eating less by eating less often. That’s the key. Eating less and eating all day is actually the most destructive thing you can do. I have a study on that that I’ll pull up here. The key is not eating less but it’s eating what, Warren?
A lot of questions come up here. If I’m on the other side, as in you are on the outside looking in, is someone ate two eggs, their gut is so bad, they’re going to have an allergic reaction. They can’t even eat eggs. That’s how sick this generation is. If they lived as this hunter/gatherer in Episode 3, learning from the hunter/gatherer societies, they did the same thing. Those by happenstance or by culture happen to follow those rules, periodic intermittent fasting. It’s like Katie bar the door on anti-aging.
One thing you always say is everyone always majors on the minors. They look for the magic pill, they look for the antioxidants. Yes, glutathione helps. Yes, resveratrol or all these sexy things put us in a mind state of consumerism, but literally the answer is just like history. It’s in our history. If we follow history, it will dictate the same outcome. That’s what we’re doing here on Episode 3, the hunter/gatherer truth, how do people live longer, live healthier. It has everything to do with this intermittent fasting hot topic that’s hitting the news.
You just opened up the door there. Intermittent fasting is really just emulating what these cultures do. We got to visit one in Africa where these people basically ate in the afternoon, and it was a big meal. The men went out hunting, the women gathered, and they would get together later in the afternoon. Maybe it was two, maybe it was three hours.
That’s emulated in so many of these healthy cultures. They really focus on the one big social extravaganza meal. When we look at it, maybe some cultures eat two meals a day. The Mediterranean culture eats the big meal a day between noon and 3:00 PM. We know that’s an optimal time to eat.
Intermittent fasting, what is it for those who want to emulate these cultures? It’s pretty simple. It’s during a period of time every day, maybe it’s 13 hours, 15 hours, 20 hours, maybe it’s 24 where you’re not eating. You’re eating either one big meal, maybe a meal and a half, something along those lines. You’re getting the benefits of fasting every day. There’s a lot of benefits to fasting that we’ll talk about.
We’re talking about emulating ancient cultures, what they’ve done for years that we’ve gotten away from. I know people listening are saying this, and this is an 180 degree concept. We’ve been told to eat five, six meals a day. That’s the key to weight loss. Does that work?
I think just as we talked about caloric restriction, many people listening say that works. I cut my calories. I can lose ten pounds. What about the six meals a day? When we get back, I’ll talk about a study that compared the number of meals to answer the question does it work.
Welcome back. Warren? What do you think? What about five, six meals a day? Have you been taught that at one point in your life?
It’s kind of sad. I think about that often. When I was in high school and I was working out and I was in the ’80s, as many of our listeners are, or ’70s mindset. It was the peanut butter and jelly sandwiches, it was eating all the time, making sure you keep those calories up so that you can build muscle, so that you can burn fat. That was the philosophy.
Now I’m 42 years old, and I look back and I should have known then what I should have known now. It’s quite a culture code, if you will. It’s so ingrained with what we believe from the movies that we saw from what we experience to how we were told by our mentors, our gym teacher, even our government bodies to live this certain way. This is what Health Hunters is all about. We’re looking for truth. Whether you take action on it or not is up to you.
This information is what makes you live longer, healthier, with more vitality, all the things that we have to use in prescription-like ways. We have to do caffeine, we have to take the pills, all those things to give ourselves that energy and that vitality when it was designed in our genetics, within our DNA on how to have that mental clarity, that energy, to have that heroic life that we were designed to have. We are designed by God in a certain way.
If we work with it, it just blows up your life, and you don’t even have to worry about all these conditions, all these problems. There’s solutions out there that we can just go back into history and figure it out. We want to give you some of those solutions today. You know them, Dr. Pompa, better than anybody.
We want to share. I think when we were taught the five, six meal a day thing, people did it just like caloric restriction and go hey, I’ve lost some weight. Why is that? When you’re eating little meals more often, nibbling a handful of nuts here and there, your body is not tapping into its muscle, which can increase metabolism.
I’m going to review. Cells can use two things for energy, fat or sugar. Most Americans are stuck as sugar burners with the cellular inability to use fat. That’s a cellular problem we’ll talk and build on that concept. Let’s just hypothetically say you’re stuck as a sugar burner. That means that you have two choices.
Your body gives you two choices. Eat or I will eat its muscle. If you don’t want to do that, I’m going to give you a craving you can’t resist because I don’t want to eat my muscle. I need it to survive, fight or flight. What happens a lot is the body ends up through a process called gluconeogenesis breaking muscle down into sugar.
Why? Your cells can only use sugar. When you’re not eating, healthy people burn their fat for energy, their stored fat. Unhealthy, broken hormonally people don’t burn their fat. They’re breaking down muscles.
Therefore, those people when you eat five, six meals a day, you feel better, you don’t have the dizzies, you don’t break into your muscle, your metabolism raises a little bit. You’re never giving your body time to burn it’s stored fat. That is an end game of loss. You can’t win that game. It’s a temporary game just like caloric restriction that raises your metabolism. We talked about The Biggest Loser.
There was a study — there’s so many. I’ll just throw out one because it was on my desk. They looked at morning fasting, three meals a day, two meals a day, and six meals a day. By far, the six meals a day was the worst outcome. We know that if we can even go longer term, the results even get more pathetic. Long term this is not an answer.
We can look at the studies, but if we emulate the ancient cultures and people who live really long, this is not the way to go. What is the key? Don’t eat less by just restricting calories. Eat less often. When you eat less often, at the end of the day you do eat less. However, you’re not slowing your metabolism down.
By the way, caution. This is a big caution. When you do eat that one meal or that two meals, eat until full. Emma was in that age, and I’m sure she ate maybe one meal a day her whole life. I’m sure when she was younger and her metabolism was going more, her one meal was much more than the two eggs.
I’m sure that in her mind that’s what she’s done for as long as she can remember. When you eat that meal, you want to eat a big enough meal to where your body really knows it’s not starving. You want to eat a meal until full. That’s the key.
In America we’ve been taught that we’re glutens to push food away. That’s not what you do. You eat until full, but you do that less often, whether it’s one meal, two meals a day. Here’s how you do it, Warren.
One question. What about size? I’m thinking Emma, she’s smaller. Is that part of deal?
Absolutely. Big people are going to require more protein, more everything. However, it doesn’t matter if you’re big or small, eat less often, but eat until full when you eat that meal. Most of you listening, you just can’t jump into that. Your cells just aren’t ready. You’re going this guy’s nuts. I’m dizzy, I can’t function, this isn’t for me
What I would challenge you to do is eat dinner a little earlier and eat breakfast a little later. That’s where you start. One more thing, stop the snacking. Don’t eat the nuts. Don’t eat between meals.
Go ahead and eat three meals, if you want to choose that way first. Eat dinner an hour earlier and eat breakfast an hour later. You’re probably a 15-hour fast. I can cite study after study that shows that even at 15 hours you get the benefits that I’m talking about. We’ll talk about those benefits in a minute. There are many.
Even a 15-hour fast, you’re getting many of those benefits. An hour early, an hour later, pretty easy to do, no snacks. That’s where I would tell you to start. As your body becomes more efficient, you can expand that fast. We’ll talk about some of those strategies too in something I call diet variation, which is a whole other show.
I want to tell you a funny story. My daughter told me yesterday at dinner, “I want to be like daddy. I’m not going to eat breakfast during the week. I just want to eat it on the weekends.” I usually eat it on the weekends. Not always, but most of the time.
She’s like I want to do what daddy does. It was really funny. My wife and Tula were having a conversation about it. “Well, honey, let’s wait until we move before we do that. You might get hungry. If you’re at home, we can give you an earlier lunch. How about we start with an earlier lunch?”
That’s the exact model that you were saying, Dr. Pompa. It’s just eating a late breakfast or an early lunch when you’re first getting started out. That was the exact suggestion that my wife gave Tula. Tula also said, “Don’t worry, mom. Just don’t pack me a lunch. I’ll be fine.”
It told me two things. One, my wife was smart enough to know with where she’s at she’s probably going to get a little grumpy and not be the best student because she’s not in that spot right now to go cold turkey. She was willing to do it, to emulate what I’m doing. Two, we knew that backing that off a little bit with her, maybe it would be good for her. Maybe her body’s telling her she needs to back off. That was a neat way. Now you’re seeing your actions and how you live your life is creating a new history in a new generation with genetic change and vitality.
Let’s jump back into some of these how-tos of intermittent fasting. We had the first part, part one that Dr. Pompa shared. Just starting with eating a little earlier at dinner and then a little later for breakfast to get that fast in there so you’re not digesting food, upping your metabolism at night, which is not a good thing. That’s when you need to rest and have your body heal and get into deep sleep. I’ve noticed that when I eat late, I don’t get a deep sleep.
I measured that in my OURA ring. I don’t have it on me, but it effects deep sleep, it effects healing, it doesn’t allow your body to heal and anti-inflame. This is a rampant problem. We’re up against a lot of culture. Even at the gym that I work out, some of those guys are actually listening to this show.
One of them is named Rob. It’s a new name. It used to be called Stick With It Fitness. They have a new system and way of training. It’s called [Farm Gym] as part of it. It’s a really amazing gym.
Rob’s listening to these shows. I’ll throw some of the trainers under the bus, but they’re younger, so they can get away with eating that sugar, Dr. Pompa. Their working out. They’re not fat burners, but they’re still in good shape. Their body is craving those carbs. They know better, but that’s where they’re at. They can get away with it.
Then one of the other trainers told me, Warren, you can exercise all you want. You can roll out. It’s going to last for an hour. Gabe said this. Gabe’s a genius trainer. You can roll out for an hour, you can get rid of that pain from your workout, but ultimately it’s based on my diet.
If I eat the right foods, anti-inflammatory foods, which intermittent fasting is an anti-inflammatory diet, I feel great. I don’t have the aches and pains. Doing this diet and intermittent fasting eliminates so many things. Not only does it help brain function, does it decrease pain, does it make you look sexier, does it make your skin look better, all those things happen, yet it’s so difficult for the very reason that you are saying, that your cells are literally addicted and your brain is addicted to that sugar. It takes time. Now we started off with that first process, let’s just extend that fast throughout the night.
The benefits are clear. I started doing this years ago. I really dived into it. It’s an easy marker because when I moved to Utah when I was reading a lot of these studies, it’s been four-and-half years, four years, somewhere in there. I can tell you it’s the most powerful thing I’ve ever done. Once I got my health back, and my true cellular detox brought my health back, this is the most powerful thing I’ve ever done.
I have done it all. I am N1 in all of my experience. My kids are N2, N3, N4. It’s remarkable because my kids too now have experienced it. My son, Daniel, he wanted to put muscle on. He was struggling. I said you need to intermittent fast. No, you have to eat more. That’s how you put muscle on.
I kept sending him things, and he was reading them. Then I sent him a video from the Hodge twins, who we should have on as a guest some time. They drop a lot of F bombs, so it’s probably not possible.
We can have F bombers in here. It says in research that people who swear are more intelligent.
They are intelligent. They may not portray that, but they are. They’re twins, and these guys are these buff bodybuilders doing it natural, and they’re looking for every corner to cut. The found that fasting 18 to 19 hours a day was transformative. They put on muscle, and they got much, much leaner. There’s all the types of videos on the Hodge twins about this.
What am I saying here? I’m saying if you want to be leaner and maintain muscle, eat less often. That’s what I’m saying. When they eat, they eat in about a six hour window. My son started doing the same, and low and behold, he just blew up. Muscle came. Why?
He looks like a balloon. He really does.
Let’s look at some of the things that happened. This is what studies show. I’m preparing for a seminar. I have every study in front of me here somewhere. Something called autophagy happens, meaning that your body gets rid of the bad proteins, the bad DNA, and it eats the bad cells first. It’s pretty amazing.
That leads to massive health benefits to the point where in 2016 last year the gentleman who won a Nobel prize won it showing fasting, many of the health benefits are because of this autophagy. He won the Nobel prize on that. It’s really remarkable. By fasting even 15 hours a day, a study here in front of me shows that you get those autophagy benefits just from fasting.
A study that I have showed that even a 13-hour fast got some autophagy. The longer the fast, the more autophagy happens, the more you reach your bad proteins. That’s huge. What else happens? Why did my son gain muscle? What we know is there’s about a 1300% increase in growth hormone.
That’s for ladies. Two thousand percent raise in growth hormone for men, even on intermittent fasting. We get this rise in growth hormone.
Two thousand percent. What is that, 20 times? What is that?
You get this rise. It’s not continual. It’s spots during the fast. The reason why it happens is because the body wants to maintain its muscle in a fasting state. By the way, the more you intermittent fast, the more you get a benefit from that.
Your body starts to realize this is part of it, we can’t waste our muscle. Therefore, it raises growth hormone in an adaptation. By the way, everything is adaptation, we’ll talk more about that, to survive and keep its muscle. Therefore, we get the growth hormone spike, which not just helps our muscle, it helps our brain, it helps our cells, helps us heal, helps injury, helps inflammation.
Does it affect testosterone?
It does. It’s been shown that testosterone also increases and not just testosterone, but we become more sensitive to all of our hormones. Most people right now are trying to take hormones to feel better, but the key is getting our hormones to communicate better with our cells. We don’t need high hormone levels. We need our cells to hear our hormones. That’s called hormone sensitivity.
Think about it this way. Type II diabetics, they have plenty of insulin. Their cells can’t hear it. Therefore, they gain fat and all these bad things happen. We know that fasting is the number one way proven to increase this hormone sensitivity, which I like to call hormone optimization.
We see this happen over 15-hour fasts. All these things occur. By the way, drops in all inflammatory markers happen after 15 hours of fasting. Again, the longer, the better, according to studies. A lot of good stuff happens.
Is this why when I’m intermittent fasting and being really strict on it for a season like when I’ve been doing this for a few months, I wake up like a high schooler in the morning? At 42 that’s typically not me, someone who’s been sick and toxic and have all these other hormone issues because toxicity also effects your hormones. Again, detoxification has been happening throughout history, and you have to really hit that hard to get your hormones back because of hormone receptors and toxicity, a whole other show. Is that why I feel like a high schooler when I’m up in the mornings? I’m talking about libido, I’m talking about erections, I’m talking about those sorts of things.
This is Health Hunters. We want to get the truth out there, but I also want to know why these things are happening in my body and I’m seeing these amazing benefits. I really am, Dr. Pompa. You’ve been at this awhile. You’re the first adaptor.
There’s early adaptors, which is you, and then there’s the ones that are the next wave, that’s me. Then there’s the people who do nothing, which is the one’s we’re trying to educate because they’re the ones we want to get into the group that I’m in, the ones that are taking action with some of these things. It fixes a lot of the problems that people are facing today. They have low libido, they have erectile dysfunction, they have anxiety and depression issues. All these things can be linked to that hormone sensitivity issue. When we get back in, I’m going to ask you what are some of the starter steps, some other things they can do to start breaking into this intermittent fasting revolution.
We’re listening to this, and from the beginning you had me at 135 years old or whatever you quoted at the beginning. You had me there. Dr. Pompa, right out of the gate. I’m like that’s not something that I’ve heard. I don’t keep track of those things. You do. You’re in the science, you’re in the literature. You had me there.
We’ve talked about libido, we’ve talked about weight loss, we’ve talked about muscle building, a true anti-aging solution. If I’m on the other side of this, and there’s many people listening that are, what can I do, how can I accelerate? Most of us are in society, we have our cell phones, we want that instant gratification. We want to get there fast. We gave them one way to do it, but I want to break into this more quickly.
Could I do another type of fast, can I do a water fast that will get me into intermittent fasting, can I do a bone broth fast? I’ve heard about that. Can I do an X, Y, Z intro to this? It might be a little bit hard, but would it get me there more quickly so that my cells can start adapting, my hormones start adapting so I can get into this intermittent fasting lifestyle so that I can experience this lower pain, better acuity. The benefits are so incredible. You just went over them.
You can definitely start with what I like to call block fast, meaning you take a block of days and you fast. There’s multiple ways of doing that. For example, just doing water for 4, 7, 14 days, even longer. We’ve had several of our doctors on Cellular Healing TV testify to doing 30 days. There’s one that did 32, another did 22. There’s all types of long fasts.
Longer fasts, even four or five days really can throw you into this much quicker. I want to caution because if you’re on certain medications, you need to consult your doctor. If you’re on insulin, metformin, some type of diabetic medication, that changes very rapidly how much of that medication you need. You definitely would need supervision. Our bodies are set up to fast.
People think I could never go that long without food. Listen, my 13-year-old son who is my carb addicted child out of the 5 children that I have, one day I’m preparing for another seminar. He sees a picture of one of my clients that has this full blown eczema all over her body. It looked horrific.
He said, “What’s that?” I said, “Eczema. That’s kind of like what you have on your head, on your chest. As a matter of fact, Simon, she started with spots just like that, and she ended up like this.” He pondered and walked out of the room. He comes back in and said, “What did she do? ”
I showed him her after picture, which was completely gone. I said, “She did the true cellular detox, and we fasted her several times, etc.” He left the room and came back and said, “Okay, I want to fast. Put me on the detox.” I said, “In the spring, we fast.” “No, I want to start today.”
You know Simon. Okay, you can start today. I didn’t think he would. Dinner came, he’s fasting. Breakfast the next day, I’m fasting. He ended up going eleven days on just water. His eczema went away, as we videotaped and recorded that
He lost 20 pounds, which was fantastic. He looks like a different kid. More importantly his eating disorder, his carb addiction has been broken. That was months ago. He’s absolutely a transformed human. He’ll tell you the health benefits.
Fasting is powerful, but some of you may need supervision. Fasting is an easy way to break through this because Simon struggled with intermittent fasting. Now it’s like a breeze. He doesn’t have a first meal until about 12:30, 1:00. As a matter of fact, three times a week he just eats one meal a day now.
Isn’t that true? Sometimes the things that are best for us, we avoid them. We avoid the pain. If we could push through that pain, the benefits on the other side are tremendous. You have to fight through that.
I know Simon really well. He’s my cousin. I love that little boy. It’s hard to watch as a parent. You’re out there, my kid’s carb addicted. The things that you’re doing and we’re doing for ourselves start with you. Did you say N1, N2, N3? That means your next generation?
N1 is like when you read a study, they talk about N1. They refer to everyone in the study as N1, N2, N3.
You blew my mind there. That was the one question I had. You see my daughter wants to emulate what I’m doing, so your children did that. Simon was the only one. Everyone else was one the bandwagon.
He started a revolution. I’m telling you, there may be 50 people that responded, Facebook blew up because I followed his fast. My Facebook Lives went crazy. All these people are still asking about Simon. He inspired so many people.
I just have to throw this out there because we talked about when to eat. Many people listening to this struggle with weight loss. We talk about when to eat. It’s a topic of really cool stuff because we can emulate cultures, we can look at studies. By the way, if you want to get fat, just raise insulin. If you want to drive inflammation, raise insulin.
The highest insulin raise on eating, they literally looked at thousands of people at 7:50 PM. It’s circadian rhythm. It’s all based on the sun. If it’s 7:50 on the East Coast, it’s all where the sun is and the whole rhythm of circadian rhythm of the sun. Basically you store most of your fat by eating after 7:50. If you’re eating after 8 o’clock, we’ll just round it up, you are setting yourself up for disaster.
Here’s the neat thing. When we look at the morning time, you’re the most hungry at 8 o’clock. You think shouldn’t we follow that? Humans get hungry around 8 o’clock. It’s a survival mechanism because the body wants to store fat. The body wants to store fuel. That’s why it drives hunger at 8:00.
If you want to store fuel, eat at 8:00. By the way, in the morning is the least amount of hunger. We wake up when you’re hormonal. You shouldn’t be hungry. It’s that whole circadian rhythm, that clock. We say at least push it out until 10:00 as being your first meal. Then you’ll get the best hormonal option for eating.
I think the best time is between 12:00 and 4:00 to have your biggest meal. When we look at these circadian rhythm, when we look at Mediterranean diets, it’s between 12:00 and 4:00. That doesn’t work for all of us. A lot of times it doesn’t work for me where I have to eat my biggest meal. I try to do it before 8 o’clock. I try to eat around 6 o’clock if it’s not going to work out that I can eat between 12:00 and 4:00. Lately I have been eating my biggest meal between 12:00 and 4:00.
Here’s what I’ve been doing. I don’t know if this is right or not. Maybe this will help our listeners. I try to be finished eating by 8:00. Will that circadian rhythm change based on the time of year?
They say that in the winter, eating earlier, getting to bed earlier is wise.
That’s one piece of information I wanted to extract for myself and for our listeners. What I do is try to be finished eating by 8:00 unless my wife sends me downstairs for a snack. If I want to store some fat, I do that once or twice. We call them [37:18] in our house, by the way. I don’t know what you call them. We all have those internal home words that are funny.
If it’s on a non-workout day, I won’t eat until dinner. On workout days I’ll eat around 1 o’clock before a 2:30 workout. Is that good or bad?
The nice thing about working out is that it’s pretty remarkable on an empty stomach is key. People always say when should I eat? If you eat before you workout, you’re missing your growth hormone and testosterone rise you can get from working out on an empty stomach. The magic is when you don’t have food available, your body starts to tap into its stored glycogen and the muscles and the liver. That’s what you want.
What happens is to respond to that immediate we have to refuel, that stored fuel and sugar in your liver and muscles is call glycogen, that’s the fight or flight. Your body knows it needs it to survive. What it does to replace it is basically it starts to push up your testosterone growth hormone, hormone sensitivity, all that magic happens. If you want the greatest hormone optimization, workout on an empty stomach. By far, every study shows it.
That’s great advice.
Last segment, there we go. You heard it here on Health Hunters. Stay tuned next week for diet variation.