 Our next caller is Sam from Saudi Arabia. Oh cool from Saudi Arabia. How are you doing Sam? How can we help you? Hi, how are you? Thank you for having me. No problem. What's your question? So we started the month of Ramadan today where we fast during the day and we eat during night. So my plan is to heavy lifting for free weights during the day. I don't want to heavy lifting during the eating window. So my plan is to work out for 30 minutes of heavy, of free weights for 30 minutes, maximum. So I want to ask you about the nutrition that I should take during the eating window. What should I eat? Any more carbs, more protein, fats? Okay, that's actually a great question. So many people practice this. I don't think he's going to like your answer though, right? I think I know where you're going to go. Well, yeah, a lot of people practice this and number one, I appreciate this practice. I think spiritual practices and spiritual health is very important. As far as your question is concerned, you know, what you would eat during your eating window would be really no different than what you would eat. That would be considered healthy for your body if you were to eat all day long. Now first and foremost, training fasted, totally fine, not eating right after your workout, nothing really wrong with that. If you have a big issue with that, I would recommend then working out right before. You're eating window. As far as diet is concerned, now I've trained clients who practice Ramadan and there's a couple of common things that I've run into with some of these clients, not all of them, but a few of them where they do the fasting window, right? But as soon as the sun goes down and then they can eat, they end up overeating, they end up binging, right? So it ends up becoming a fast and then feast kind of mentality. So my recommendation revolves around kind of slowing down that initial feeding process. So when you're ready to eat, maybe eat a healthy meal, give yourself something, a little bit of structure. So the first meal you eat is more of a structured meal, then wait 30 minutes to an hour and then go ahead and continue to eat. I would prioritize whole natural foods, proteins and fats. I would leave carbohydrates towards the end, just again, in my experience, that tends to reduce overeating. Vegetables also, you could start your meals with vegetables. So kind of prioritize the more important food first, allow yourself to eat until you're satisfied, but be careful to eat past the point of satisfaction. I'm going to add a little bit to this. First, I just really think that when we're doing a practice like this, I think that the main goal is the spiritual side of this, and the truth is, and I've got this question a lot, I've answered this many, many times, and normally the concern from the person that's asking it is that they don't want to lose their gains, right? They've been training for a while and they're like, okay, Ramadan is here. I don't want to have 14 days where I slide way back. And the truth is you're not, especially if you're training during this time, right? If you continue to lift, the setback that you may have in these two weeks is going to be minimal and your body will respond and rebound right away. So the first thing I would say is I wouldn't get that hung up on this when the real idea and objective of doing Ramadan is the spiritual practice of that, right? And to be working inward. So, and that is a part of health, and that's going to only benefit you getting stronger and being better in life. So I would tell you to do that first. And then really, if you're asking more specific about food, more towards Sal's advice, I would really just target, I would target my proteins, fats, and then lots of veggies. Like that's, I would make sure that when I look at my plate of food, I'm getting a high amount of protein because I didn't eat all day long. So I'm probably eating a big old piece of meat, having a bunch of vegetables. And then after that, I would have some carbohydrates like Sal's saying. So that would be like my main focus. But again, if you're training during this time, you're already going to be sending a signal to the body to hang on to whatever muscle you have. The main focus would be the spiritual practice for me. I don't do enough of that. I don't do enough of stopping my life and becoming present and working inward. That's why I love this practice. I love that you guys schedule the 14 days every year like this. I think that this is a great opportunity for you to focus on that stuff. And don't worry, if you're training, you're going to be okay. And you're going to come right out of it when you get done. Now, I do want to add, of course, your training probably should be a little bit, it should be easier, less intensity, slower, because you're not eating or drinking. And so having someone train really hard without food, but especially without fluids or water can cause some problems. So really train very easy. Mind how your body is personally. Again, in my experience, clients have either had success training first thing when they wake up or right before they go and feast. But either way, you still have to be very careful, especially because you're not drinking fluids. That's the big thing I would say be careful for. Does that answer your question? All right. Thank you. Thank you guys. Thank you for having me. No problem. Yeah, this is, um, thank you. You're, it's practiced by, I think something like one and a half billion people worldwide. A huge, a huge amount of people practice this and run. So it's 30 days long. They can't eat all day until night time sunrise and sunset. I don't know how long it is. If it's 30 days or I think you might be right. I can, I can, yeah. He was asking about 14 days, but I believe it's 30 days, right, Doug? It started on the 14th, I believe, of April. Okay. Maybe that's why I misunderstood it. It's a whole month. It goes through, I think, uh, May 13. Yeah. So, and it's no, it's no food, no, it's basically you're abstaining from pleasurable things. No sex, no food, no drink. You're supposed to pray a lot during the day. I thought it wasn't part of the practice. They, they choose something they want to give up. Isn't that part of it? Um, I don't know if they add anything to it. But yeah, it's different. Oh, maybe, maybe that's when I'm getting that. Yeah, that's different. This, yeah, this is Islam and this is, and it's, again, no food, no drink, no sex. Um, and it's sunrise to sunset. Yeah. So now do a lot of people actually do, obviously it's nighttime. That's going to be the focus, but do people wake up earlier, you know, so where it's still dark where they can eat in the morning? I've had clients that'll do that as well. Um, so they'll start the day before the sun right, but the big challenge I've seen is the, you know, when you get to the point where the sun, that's right. Yeah. Then the sun goes down and then it's like, I'm going to eat all kinds of crazy food. Yeah. And that's the truth is, and your answer with the eat, how you normally would eat, I know, I can, I know, I know exactly where his, where his head is at. It's, it is always the, I don't want to lose my, I want to, or I want to build during this process still. And it's like really the, the, the 30 days of low calorie is not going to do anything, but probably lean you out and probably be good for your body. So do it, especially if he's still continuing training, he is not going to regress as much. You might see a little bit of a strength loss. You might lose a little tiny bit of muscle, but not a whole different shift of focus. And I think that you just have to embrace it. And that's hard to do because like, you're so focused on trying to transform your body and build muscle and all that. You just got to shift your focus. I'll be honest with you. Uh, if somebody was otherwise very consistent, so let's say 11 months out of the year, they're very consistent with their diet, with their training, their sleep, I, I, I honestly think no training, no nothing. I think a 30 day break, completely break or easy movement, you know, maybe focus on mobility. If anything, they'll probably get better result. Now I don't, I'm careful when I say this, I don't want people to do this for this reason. I think it's the, the reason should be for the spiritual gains that you get from it, not the physical gains, but I think the side effect of this honestly would be better physical. It's like a deload month. You're focusing on other things. You're focusing on maybe on mobility, but really it's a spiritual and you're taking a break. This is like, is one of those practices that has, you know, stood the test of time, like in a lot of religions, they do, they do these things for a reason, because it does benefit your, your overall health. That's right.