 So I will say one thing there. This is actually the first time I've given this presentation. I wrote it in approximately the last 30 45 minutes when I woke up I haven't presented at all. This was my first run through and Dave's completely right. The reason I can do that is I've sat there and optimized every aspect of my life sat there and optimized the diet optimized the nutrition Optimized the supplementation so that way I can pretty much do whatever life throws at me Asked to give a presentation. All right. No problem I'm all on that So I just had a quick question. I Have an interesting problem. I fucking hate to cook. I love eating out I eat out with friends for almost breakfast lunch and dinner. I have the finances to support it So but and in the past the the there's been a run where I ate heavy on meats things like Barbecue joints with no at no no additions to the to the meat just dry rub What are some other ideas for me about where where can I go? to get as as I guess primal as possible That's a great question and it's something I run into all the time as I said, I'm a nomad I So far this year. I've racked up probably 90,000 miles literally I'm in a new city every couple of days There's some things you can do again airman fasting makes it a lot easier because you don't have to be eating Every couple of hours, so it's not like okay I've only got crappy McDonald's joints some other things I end up doing is I travel with a little BPA free container of carry gold butter I do carry gold the unsalted kind because one carry gold is grass-fed which is fantastic Plus the unsalted version is cultured which ends up increasing the amount of butyric acid in there again more benefits I travel with little Go-tube container of MCT oil and I pick the best options that I have possible if you're living that lifestyle You're traveling you don't have the best choices. You do end up having to pick and choose so when I'm out I'm often asking for meat. I'm asking for fish especially when I can find it I didn't get into this but from a diet aging perspective You want to look into your mega three a mega six fatty acid ratio pretty much all my diets targeting Towards keeping insulin and glucose levels down or keeping chronic inflammation down So because of that I end up eating a lot of fish eat larger meals Because you end up still having to get those calories in it's just that I'm compressing the amount of time I'm eating and you end up looking at things that make cooking a lot easier I'll sue be a lot of meat if I'm living in one spot I will also end up just cooking a ton of stuff at once and then just eating it next couple of days Again doing the bulletproof coffee thing will end up increasing because right there I'm eating a thousand calories and that's again pretty easy to travel with and I could talk more about it offline Or if you've got questions just ping me Did you have a question? Yes, sir, I just want to see if you had any advice for the transition period Getting into intermittent fasting when you like still get the cravings and the hunger because I know when I'm really hungry I can't concentrate. Oh definitely. I mean makes perfect sense. That's why I said I don't say just hey You immediately hear my presentation. You think it's fantastic and immediately go jump in and stop eating because Think about if you told your coworkers to do that. They may get pretty mad and May not be so good for a stress perspective. That's why I highly advocate starting off with a low carb paleo Bulletproof executive, etc. Style diet what you're doing is you're taking some time first to transition your body From eating what it's used to to eating lower carbohydrate So your body is used to using its fat sources as an energy source Once you get that then you can start putting in that intermittent fasting Putting in that modified intermittent fasting because face it you've been eating probably all of your life this way You don't want to just change that overnight. You'll end up sliding back. You'll start feeling miserable The other thing that keep in mind is it does get better That's why I said I've looked into the research After a couple of weeks of airman fasting your hunger levels go significantly down towards your baseline Because the thing is most of us are not used to being hungry most of us We're lucky. We live in a Western world. We can get food pretty much whenever we want it What we call is hunger isn't hunger at all Part of it is just frankly getting used to it manning up Just with the intermittent fasting protocols. Do you stick to one protocol or do you shift so like some days you'll be like I'm not on Monday Wednesday and Friday. I don't eat breakfast. Are you flexible with that? Or do you have a strict protocol that you follow consistently throughout throughout the year? So I'm personally Pretty variable with that and a lot of it is looking at my life part of why I end up doing intermittent fasting and everything Is to make my life easier so that way I can deal with what gets thrown at me I work as a computer security professional. I'm a consultant. So a lot of times it's oh, we're going out for lunch They're paying for it. Fantastic. It's Italian. Guess what? I'm not gonna eat that. So that's great It's a fast meal same thing. I'm traveling. I've got a bunch of plane rides in a row Hey, I may be sitting in first class. They may give me some great meals But guess what? I'm not gonna eat that so I don't so I tend to be personally pretty variable If I had more if a steady static life, then yeah, I'd probably program it in a little bit better I do end up tracking a lot of data about myself. I'm a quantified self nerd the more data I have the better I've got a Zio and a Fitbit and Dave will talk a lot more about those sorts of things that you could use if you Wanted to program it in but me personally I'm very variable because hunter-gather environment You never know what might life be throwing at you deal with it adapt to it