Why This Man Only Eats 4 Days A Week | Alternate Day Fasting Benefits

I interviewed Remson, A vegan, who only eats 4 days per week. We will talk about why he does it and the benefits of alternate-day fasting, how to do it, and what to expect.

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[Music] hello everybody Welcome to the ra Life Health show I uh love to meet people that are into health and helping other people get well and people that are successful at it today on the show we’re going to interview uh this man named rson and remson has a YouTube channel I’ll put those links below but hello remson welcome to the show how you doing all right good to be here uh remson uh you uh are a plant-based eater you’ve been eating mostly Raw for quite a while why don’t you talk a little about your health journey of what made you decide to go to a you want to call it vegan or plant-based and what made you make the decision and how long ago was that yeah so originally um I decided to go plant-based back in 2013 for ethical reasons uh I saw some extremely horrifying video uh and heard some extremely horrifying audio uh from a slaughterhouse and it was one of the worst things uh I’ve ever heard in my entire life cu the video I looked away uh but the sound you can’t exactly look away right um and the sound was so jarring and so repulsive um I decided from that point I’m done with any form of animal agriculture at all right so it was cold turkey or cold toe furky I guess right so from there uh I went through my trial and error my learning experience uh as far as becoming more plant-based in my eating um so yeah basically 2013 I don’t remember the exact month or whatever you know you lose track of time these things when you’re do them for long enough but it was around that time very cool very cool uh I still can’t wrap my head around people that love dogs but then they’ll eat animals I don’t get that I don’t get it you know it’s a crazy when I was a little kid I went to Disney World and we were literally eating like in a cafeteria and it was a fish tank all the way around with all these fish swimming and then they were serving fish I was like that’s just crazy and it wasn’t that fish they were serving but it was just insane but anyway man so uh what do you do are you a health coach uh do you do you just make videos what are you doing with this health walk that you’re on yeah so um I am a high RW vegan nutritionist um I specialize in chronic illness reversal uh metabolic disorders that kind of thing right so pretty much disease reversal right and leveraging um you know raw vegan eating um herbs spices and things like that uh medicinally to reverse chronic illnesses and when you say raw vegan why raw vegan versus just vegan in your opinion so people with so so basically when people have chronic illnesses they tend to have chronic illnesses because of a very poor gut microbiome one of the most common things is people don’t produce enough stomach acid right and so you know people eat cooked foods that tend to be more calorically dense which requires more stomach acid so they’ll get the gas and the bloating things like this um you’ll often hear when I eat cooked food or I eat enough of a particular thing let’s say lagons right or they eat nuts or whatever the case is and it sits on their gut like a brick you hear people say this a lot oh I’ve been constipated I’m getting a lot of gas and bloating I don’t feel well I feel feels very heavy on my gut it’s very uncomfortable I don’t just not reacting well to it and raw food eating has been like the best adjustment for that and typically when it comes to reversing chronic illnesses uh the more raw your diet is um the easier it is to reverse your chronic illnesses and the thing is is that with the more you cook a food the more you kill it you de you denature a food right so you start to lose a lot of the enzymes micronutrients vitamin content Etc as it goes through the cooking process so it becomes this empty dead food so with raw foods uh it has this medicinal Edge first of all you don’t have to add water to raw foods right if you’re eating fruits and things like that I take more of the fruitarian approach whereas by weight the overwhelming majority of your diet is going to be fruit right so in one meal I can sit down and eat you know around three to four pounds of fruit at a time right um and then you know from I have cooked foods from time to time it’s not really a staple or that necessary in my diet I it sometimes but there only select types of foods right so it may be things like sweet potato or lentils or uh maybe broccoli or black beans something like that but it’s not really I don’t really eat much whole greens or anything like that I do from time to time but not much but it’s mostly going to be fruits Leaf leafy green vegetables nuts and seeds that’s primarily what it is so the the cooked food that you eat is it is there a reason do you do it because you don’t feel the need to go all raw or do you do it for social reasons why do you still hold on to the cook food so it has a benefit so for example sweet potato is a really good source of like let’s say beta carotene which is which is uh the precursor for vitamin A uh so that is a phenomenal food especially for your gut health especially for hormonal balance things like that it’s also very cost effective right so cooked foods are more so though for me it’s like a backup for let’s say the produce that they’ve gotten this week just really aren’t hitting right or so that’s something to fall back on my primary source of that beta cartin would be things like cantaloupe but in the case of if I don’t have ripe cantaloupe or I can’t find it in stores or something like that I can fall back on something like sweet potato right um the lentils lentils is a phenomenal food in general in particular I really like it personally and you know what I like to do is I’ll do um I’ll do red lentil veggie bullan and that’s essentially where what I’ll do is I’ll soak and cook down lentils to soften it just enough to be edible put it in the blender with parsley garlic powder onion powder some nutritional yeast things like that and I’ll puree it so it could either be a sauce and if you want to make it into more of a soup you add more water to it right and then have that that’ll be the only cooked thing and then the greens will be raw so I may do like uh diced onion and bell pepper that’s raw and I’ll do let’s say chopped uh kale or spinach or whatever the case is a variety of different different leafy greens and that’ll be raw or like let’s say if I wanted to do like sprouted quinoa or something like that then of course that would be wrong so that’s where the high raw thing is right where like the you know the the cooked portion is only for certain specific Foods sure sure now do you feel that I know each person is in a different situation especially when working people with illnesses but do you feel for yourself you need to eat a certain amount of food each day or does that vary like you have a set amount or it depends on the day in terms of the amount you eat yeah it depends on what my schedule is Fitness is a big part of my life so it depends on how much energy expenditure I’m going in going through and what my goals are right now generally speaking and this is a hard thing for for people to wrap their minds around but you don’t need to eat on a daily basis you really don’t um now for me personally what I do is you know I do the whole eat four days a week thing where you eat four days a week and you fast three it’s like these 36 hour fasts right for me typically I do that for 12 weeks out of the Year let’s say right um and I started doing that three years ago right when I first got into my raw food uh journey and what I realized in doing that was just an increased amount of mental alertness better sleep quality energy better fat metabolism better gut health better everything right better libido everything went up and that’s when I realized there are three whole days out of the week that I’m not eating at all and it’s not it’s not negatively affecting my training performance or anything like that of the sort and and that was very surprising to me and it was a big Learning lesson to me so I pretty much do that every year for 12 weeks or for the whole year for 12 weeks okay so when you’re eating that’s amazing now when you’re eating uh the rest of the year on those days do you find yourself those four days you are eating for those 12 weeks eating more or as opposed to when you’re eating seven straight days or do you just still eat the same amount those four days so the way the math goes is when I’m doing um like let’s say if I’m doing the what what we call alternate day fasting right eating four days a week I would eat at 120 to 125% of Maintenance calories right maintenance calories right as the mathematical part of that if I’m eating on a daily basis then it’s typically not anywhere near that okay so I personally eat around it varies from day to day but uh I would say maybe on average four meals or so but my food is mostly water Rich being that it’s mostly fruits and things like that I’m pretty much grazing so I may eat like four pounds of watermelon and the next me I may eat like you know six bananas um you know then in between that I may have like 4 ounces of almonds and you know after that I may have like two pounds of grapes or something like that right so that’s normally how I ages kind of this grazing more intuitive style of eating right uh so it it depends on what my training schedule is and my training schedule changes four times a year because I pretty much run any phase of my life in 12we in increments sure and when you say that you do the you don’t e for three days a week is it like I think you mentioned it but it’s not like you’re reading for four days and then you’re taking like the weekend off and an extra day it’s like every other day is what you’re saying right yeah every other day yes okay okay and when every other day you you so 36 hours at a time in between right okay okay uh very interesting so uh if you don’t mind me asking what’s your height and weight so I am 5’9 and I’m currently on average I’m around 160 pounds okay now you work out at the gym a lot you exercise correct believe it or not I don’t work out a lot at all I I train to three times a week for 20 to 30 minutes at a time I mean but you still go to the gym and lift the weights right uh yeah sometimes yeah um I haven’t done that since you know since I since I left New York about a week and a half ago uh actually no spent a little less than a week and a half but yeah so I sometimes I’ll spend phases in the gym so I may say okay I’m going to work more on certain lifts I’ll go to the gym for a certain portion of the year maybe that’ll be like a 12we plan or something like that but for the most part and I just recently went back to the gym um in mid October of last year but before that I spent over two years without going to gym at all and I would predominantly train with resistance bands and body weight okay well I’ve seen some pictures of you online and your physique is uh very built and what would you say to people out there that kind of knock the vegan Lifestyle the raw food lifestyle saying you can’t have muscles eating this way or anything like that do like do when it comes to the protein thing and all you needed animal meat like do you even count what protein get is coming or how much you’re getting or do you just eat the food You’re supposed to be eat and get it from working out uh yeah so me naturally I have a predisposition to count everything just because a big part of what I do is creating plans uh you know there has to be a certain level of experience that you need to have in order to do something intuitively this is the reason too why people fail at things a lot like you know new dietary approaches is because they’re not really taking inventory and they’re trying to do something intuitively that they don’t have any prior experience with and that’s not how intuition works it is actually in my experience um it is actually very easy to build muscle on uh a vegan or raw vegan diet it’s not hard it just takes it takes a long time like anybody else and in fact a lot of people come to me to build muscle and most people who come to me for help are not vegan right and they struggled to build muscle and they were eating a ton of meat and really what happened is they just gained all kind of body fat it it it wrecked their blood pressure and their hormone balance and all that type of stuff and they still didn’t really see any significant significant muscle gains now what people need to understand about muscle is like 76% of your muscle mass is water so all of this excessive need for protein is just not warranted right we already live in a population that consumes more protein than most other populations in the world and our population is getting weaker and weaker and weaker consistently you have testosterone dropping you have erectile dysfunction increasing you have your population getting weaker and Etc so as protein consumption and meat consumption is increasing the actual muscle mass and strength Etc is decreasing so there’s just not really the and there’s gyms everywhere right there’s all kinds of protein supplements and as a matter of fact you have most people who go to the gym they’re eating all kinds of protein they’re eating big to get big right that whole thing and they drinking protein shakes and still not really seeing any significant progress in the gym and what I tell people is muscle mass is not about the amount of protein you eat it’s about the amount of recovery you get and how hard you train and there’s a time constraint on muscle growth you can’t force muscle growth to happen fast doesn’t work that way at all you can expect to gain one to two lounds of muscle mass per month two pounds is like the upper limit and most people don’t achieve that it’s somewhere along the lines of in between one to one and a half pounds of muscle mass per month right and that’s typically going to be in your first year of very consistent training on a specific you know hypertrophy Based training plan so if you’re trying to gain all this weight really quickly you’re just going to get fat so the the the the caloric Surplus thing especially you don’t need to be in a caloric Surplus at all if you’re trying to drop body fat so people overeat and they overeat the wrong things now the interesting thing is on a raw vegan diet people have two things people are more likely to undereat people are more likely to undereat than overeat so people say I’ve been doing a raw vegan diet but I feel tired I’m not really I know I just feel kind of off I don’t know I need help structuring my raw vegan diet I’m like well tell me a little bit about what you eat and then when they tell me what they eat they’re like yeah I eat like two maybe three times a day and I’m like H that’s not really going to cut it right and this is this depends on where you’re coming from so for example some people they don’t need to eat that much because they’re already well fed your body is very good at storing minerals and vitamins and amino acids that type of thing but if you’re already in a deficit of all kinds of minerals and things like that which a lot of people are then they would need to eat more so it depends on how wellfed and how nourished you are right so a person who is who is healthy and doesn’t really have any problems they don’t need to eat that much but people who have all kinds of deficiencies well then they do so it depends on the person most people needing to reverse a chronic illness if they’re going to go wrong they can eat a lot more so that’s when it’s like well yeah you should eat you know four apples at a time one and a half to two pounds of grapes at a time U three to four pounds of watermelon or cantaloupe or honeydew at a time right eat four or five honey mangoes at a time this kind of thing right eat the whole avocado this type of thing uh and you can eat unlimited when it comes to fruits and that type of thing the primary thing that you need to be concerned with is unding because your body really Burns through fruits being that it’s mostly water anyway because essentially what you’re doing is you’re eating your water so your food is acting as a hydration source as well as an energy source right um so it is a it is the perfect kind of fuel so there is some some Nuance there but when it comes to building muscle SS a protein amount I mean I mean eating four times a week I was able to muscle eating four times a week and only and having about 90 grams of protein a day on eating days and even 90 is more than enough so I would make the point that when people say well how much muscle do you need to how much protein do you need to consume in order to build muscle the answer is zero right if you wanted to know how many on a daily how many grams of protein on a daily basis do you need to consume the answer is zero right however there’s an optimal amount but that depends on the person and how much muscle mass you have and that’s usually correlated to your skeletal muscle mass now most fully grown adults typically only hold about 14 to 20 uh kilograms of of muscle mass skeletal muscle mass in their body right and 76% is water so you do the math now the interesting thing is as far as muscle protein synthesis if you’re on a raw vegan diet it’s very carbohydrate dominant so you’re getting a lot of water and you’re getting a lot of glucose which serves as an energy source to build muscle now if you’re one of these people who are you’re cutting your carbohydrates and increasing protein they can backfire on you because M the muscle growth is very energy intensive so it would make sense that if you’re trying to maximize muscle growth it would makes sense to increase carbohydrate consumption rather than protein consumption protein is acidic it’s acid forming in your body so it can be inflammatory when you overdo it because your kidneys have to go through all this work to offset the acid formation from the protein breakdown so you can have guys especially if you’re a healthy guy you’re in the gym active whatever the case is you can be consuming a minimum of 300 gram of carbohydrates a day but you can get be getting upwards of 500 to 700 gram of carbohydrates per day right so the the carbs become the main point yeah very good thanks for sharing that from my experience uh people that are doing raw food without having a coach without having some good advice or are or are overeating on Raw junk food and they’re eating a good amount of dehydrated foods and dried fruits and they’re not getting that liquid and and uh that sometimes create a worse environment and a better environment so I think uh coaching is very important and very helpful I like what you said about people that are healthier and can get by with eating less uh but people that aren’t healthy most likely have a deficiency amongst other issues and often need to eat more to get what they need so I like that and I’m very much into the high liquid content foods and you mentioned about fruit but before we get to that I want to ask if it works so great for you to eat every other day when you’re doing it you feel so amazing why do you choose to do it for only 12 weeks and why not always do it honestly I like eating that’s really I just like doing it right pleasure from it yeah yeah yeah I I mean look F food is a big part of my life I’m a very minimalistic person I don’t own a lot of things I’m not a very materialistic person um so honestly as far as like spending money it mainly goes towards things like travel you know uh my business Investments and food so when I’m surrounded when I have watermelon and all kind of bananas this stuff go bad if you don’t eat it right so I don’t really have an incentive to do it all year round but in the winter time I’m more inclined to do it because that’s when the fruits are not really in abundance and a lot of things are not in season that kind of thing so it makes more sense to do it that to do that right so it depends on the it it does depend on the seed SE and you know look I I like eating so there’s a difference between doing something because it’s whether it’s necessary or not necessary in doing something because it’s one of the joys of your life I don’t have uh you know I don’t um play video games I don’t really watch television shows I don’t go clubbing I don’t drink alcohol I don’t have a really robust social life right I have a pretty tight Circle um so you know that’s that’s one of my one of my Jo Jo joys of life is eating fruit ex have you had durian fruit no no not yet wow wow you know Miami fruit they they ship excellent quality Frozen durian in the mail uh oh yeah I mean I’ve gotten it fresh right off the trees but this is the next best you’re going to get uh you’re gonna it’s gonna blow your mind because when I first went raw the durian was absolutely the most amazing thing and it still is for me it’s the best fruit it’s you got to check it out and they have it at markets you’re no right yeah they sell it I when I was there a long time ago I think they sold it at a couple of markets out there definitely worth trying man so gota yeah yeah so speaking of fruit so one of the things I learned because I have a farm now and I grow a lot of my own fruit uh but I didn’t when I grew up in New York and I didn’t know I thought I was getting the best of the best when I was in New York I would even go sometime to these specialty shops because before whole payche came out they had these specialy shops that sold fruit I mean whole Foods they had these specialist shops that sold fruit and they were expensive but I’m like I’m getting the best of the best but it’s garbage compared to like even a banana I have a hard time eating a banana because as much as I love them and do eat them when I grow bananas off my tree I’m like wow it’s a whole another experience but besides just The Taste the quality because I’m finding the fruit that’s sold in the stores in every Market even health food stores they’re picking it unripe and when you pick fruit unripe it’s definitely a disadvantage so I had a challenge with uh like now I I could eat fruit and and love it and do great on it but when I was in New York or just when I don’t get the high quality fruit I it’s supposed to be the ideal food for us but I don’t find it the ideal food because the way it’s picked shipped stored and used so uh it just shows the testimony of of how good it is that you’re doing this with good amount of fruit and thriving how much more if you were eating like freshest fruit right off the tree right right yeah exactly uh yeah our supply lines are too long um the soil is too eroded um you know I mean there’s too much of a market incentive you know Harry up get to fulfill a particular order make the sales and that kind of thing so there it’s hard to get that emphasis on quality I mean when you have a long supply line especially with something like produce that has a fairly short shelf life you just have to have have shorter shorter supply lines right so yeah definitely I can see that you know I mean there’s nothing like going in your own yard and just picking the fruits and being in touch with the land it’s amazing yeah and even your own Gardens now I found in colder environments you know one of the ways some people do in raw foods is they grow food inside by sprouting and it’s uh getting fresh sunflower sprouts and juicing that as opposed to some greens that have been in at somebody’s house for a long time in the supermarket for a long time uh I definitely found it’s a way where you can Garden in a cold environment and still get something freshly picked because just like walking underground with bare feet picking food you’re eating is an amazing experience right yeah for sure yeah yeah there’s all these like little grow boxes and things like that where it’s like this whole in this whole Greenhouse system and it’s got the UV lights on top and everything like that and this little sprinkler system and all that I I want to get one of those definitely to I mean it works they work in the house they do work well uh you do now you don’t even though you eat mostly fruit you do you eat some greens yeah I do I do um you know from time to time um I think I mainly I mean for honestly for me it’s going to be mostly fruits and then probably around four ounces of nuts a day and then as far as leafy greens be more along the lines of like four to six cups um but I don’t I don’t do I don’t do a whole lot of Greens Greens are more so kind of like a medicine right I think four cups a day is a good is a good amount so like for example I have this recipe of my raw taco salad right and that’s like with the avocado the two cups of arugula the two cups of baby spinach uh the two cups of spring mix um you know the cashews pistachios hemp seeds and then you can put your seasonings that’s a big part too that I like about cooked meals is the seasonings right because that’s can use garlic and onion powder and paprika and chili and things like this with fruits I’m not seasoning that right it’s it tastes good on its own you don’t need to do anything to it right yeah well this there sweet and savory right so exactly yeah yeah so now uh do you take any supplements uh yeah I do I do um and it’s more so of like an experimental thing uh you know just to experience certain things for myself self now the interesting thing too is that what supplements I do well I’m not really taking any supplements currently other than I’m experien I’m experimenting right now with torine to see how much of a difference it makes with what torine to see how much of a difference it makes with me um supplementation doesn’t really make much of a difference with me I noticed so it’s kind of like a thing I don’t necessarily need to do it because I don’t have any like kind of health issues but it was told torine uh citrine malate which is more of like a kind of pre-workout thing and I would mix the citrine malate and the torine uh together as like a it’s like a pre-workout thing um which I just like doing uh what other supplements I was doing magnesium glycinate at before bed at night see how that does with my Sleep Quality uh my Sleep Quality overall is fine I don’t really necessar it doesn’t really make much of a whole lot of a difference I mean if your sleep quality is already optimal you’re not really going to get it much better with supplementation sure but yeah um and then I do like to do I do like to do pea protein shakes with like hemp seed so I’ll do some plant- paste milk with some with some pea protein isolate uh with some hemp seeds I might put some cacao powder in there for chocolate flavor right maybe like a scoop or so of table either powdered peanuts or almond butter or something like that it’s a thing I like doing right it’s one of those things that I just like doing it right you do you ever use carab for chocolate flavor instead of cacao no no I mainly just use C try it try it it’s it’s really great uh you have to put me on the that d o b it’s a much I found a lot of uh negative things with the cacao that you know a lot of bad stuff about it it has Theo bromine and it’s it’s borderline caffeine and it’s the the carob is the most natural chocolate flavored substance you’re going to get and it tastes great you wouldn’t know the difference taste-wise uh but they used to use it for money in the old days as a spice it’s really amazing and if you can get Raw carrot pods they’re a great snack as well check that out got you okay yeah so you have to put me on the that absolutely yeah it’s pretty well know yeah so so yeah as far as I don’t really take much supplements I don’t I don’t really need to so I think the yeah the toine and the citrine is more of like a thing I like doing it before workouts it’s a great feeling people don’t know what toine is what’s torine torine is an amino acid your body makes it on its own um torine is like a it’s it’s a it’s actually a really beneficial medicinal amino acid right so for people who have like uh let’s say endothelial damage they have damage to the to the inner layer of their of their blood uh blood vessels um that helps to really protect and repair that so if you’ve got let’s say you’ve had kidney disease or diabetes for a very long period of time so there’s a lot of damage to that endothelial layer that torine could really help especially like um your body makes it on its own but what happens is when people have chronic long-standing illnesses they’re in a deficit of toring so they actually have a toine deficiency if you’re plant-based you’re limited to time it’s not like your body ramps up production of toine uh if you have a deficiency of it right it’s this thing that your body stock piles throughout your entire life so if you have a defici you have a deficiency in it it would be a good idea to supplement with it right um so it it’s one of those things that lowers cortisol as well so that’s very good for people who like let’s say have low testosterone high blood pressure uh anxiety things like that it could be beneficial for that kind of thing I haven’t really noticed that because I don’t have depression or anxiety I don’t have high blood pressure or anything like that so it’s not really going to make much of a difference in me but you know just for experimental purposes to see what kind of an effect it would have on me that’s that’s what I decided to do very cool few more things I want to talk about before we end the blood work did you get your blood work checked ever uh I did it’s been a long time since then I think the last time I did it was probably uh maybe maybe six years ago it’s been a long time since I’ve done it now you’re a very analytical person and you know why is there a reason why you don’t do it more often do you not believe in the results or do you think it’s not necessary for you I mean it’s not necessary for me personally um if I get a if I get a blood test result if I’m going to pay for it right I’m looking for certain results right because this there may be something off in my body or my training performance is declining or there’s issues happening in my body I’m going uh let me go and check and get a blood test to see what the what the deal is but for me what I’ve noticed is throughout the years my health is consistently improved year over-year so I’m essentially Aging in Reverse right what do you base that on your health being great just by how you feel what else do you base it on so yeah so basically it’s going to be morning wood Sleep Quality training performance uh body mass index body fat percentage uh mental focus neuroplasticity ability to read the speed at which I communicate or talk or pull information uh what else there’s a few other things um hair and nail growth I shave my head so obviously it doesn’t count with my head but yeah my hair grows loud I keep shaving it’s it’s a nuisance um what else but yeah that’s that’s pretty much it so that’s what I base it on and then of course I have my Fitbit it tracks my heart rate so I look at my average like caloric burn on a daily basis that kind of thing and training performance as far as cardio that’s been improving uh yeah muscle growth strength and performance flexibility Mobility joint health all of that type of stuff has been consistently improving now the people you work with that are overcoming illnesses do you just look for these signs to see if they’re improving or do you check their blood work both okay now the thing is is that when we check their blood their blood work is because we’re looking for specific things like a vitamin D deficiency or a magnesium deficiency or we’re looking for uh let’s say elevated bun and creatinin levels to see what’s going on with the kidneys right liver enzyme elevations or decreases that kind of thing right so what we’re doing is we’re getting blood test usually in three Monon period so 12 weeks at a time and then what we’re doing is we’re looking to see which way the numbers are trending right if somebody has like let’s say a hypothyroid disorder right they have hypothyroidism we’re looking to see uh fluctuations increases or decreases in T3 T4 and TSH right thyroid stimulating hormone Etc right uh you know for guys checking their testosterone levels things like that we’re looking at you know testosterone right so if I have a guy come and his testosterone is like 200 250 something like that we’ll run a particular plan of action and then we reassess and get those numbers back and we see uh how the numbers Fair they usually Fair well on the plan now when you say we do you work with somebody or is that just a phrase of speech what do you mean what do you mean work test people for this I mean are you do oh I mean like to for them to go to you know their doctor oh the person you’re working with okay okay the okay so what about I do person coaching great great two more two more subjects and anyone wanted to get in touch uh with remson I’m going to put his contact information his website and social media below this video or you can find all his social media on I know on on below the link I’ll put the links below so uh how much sleep do you get it’s typically in between six and eight hours now what’s interesting is um for me so I look at my deep sleep and R sleep and light sleep right it’s like the three sections of your Sleep Quality so I always try to get like in between I always try to get around an hour and a half of deep sleep in Rim sleep right and then light sleep pretty much makes up the difference so that’s like around five hours or so maybe four in change it’s usually what it works out to now it depends I don’t need a whole lot of sleep sleep so my body I’ll just wake up let’s say after six maybe seven hours of sleeping and I’ll just wake up on my own so I don’t ever really need an alarm because I was end up waking up before the alarm anyway right but let’s say I typically need more sleep after training days but I train every two days or every other day or something like that right now I’m doing full body training I’m training every two days so I don’t need a whole lot of sleep on the on the rest days right so it’s more so for on the training days so on the training days I may sleep for seven and a half to eight hours and 10 20 minutes somewhere around them non-training days is going to be typically six and change or seven hours or so okay now I know you were explaining that there’s so much liquid in the in the fruit and when you eat a lot of fruit you’re hydrated uh in general how much water do you drink besides the water you’re getting from the the fruit Ah that’s a good question I don’t really have a water intake goal um so let’s see I’ll drink tea I’m a big fan of drinking tea so I’ll drink ginger tea turmeric tea cinnamon tea things like that so if I’m drinking the tea twice a day um it’s like 10 ounces at a time so that’s 20 if I do that citrine malet with the toine thing it’s probably like another 12 ounces uh maybe I’m drinking like 48 ounces of water a day or so okay uh but yeah the overwhelming majority of my water actually comes from my fruit sure and the water you drink any particular type or just whatever is available and clean yeah I mean I have a filter that I use right just like a br P BR pitcher I mean it’s not okay you can do better but I mean it’s good enough right I just need the water to be clean sure the other thing I wanted to mention man is you grew up in the same place I grew up and when I grew up in New York I didn’t have much good options with fruit and I didn’t even like know what a mango was until I was in my teens and so on and you mentioned like now you might go to the store and get like a honey mango or something which is a pretty decent tasted mango but I found out later when I moved to Florida there there’s a farm right in my house for example with over 300 varieties of mangoes that are absolutely out of this world and all of these are accessible through the mail today there’s a lot of farms down here that ship fruit all over the country that’s pretty amazing uh but we are we do have and we are going to have uh this summer uh I don’t want to call them fruit festivals there’s going to be a big mango Festival here coming up in this summer and some other amazing fruit vegetables because a lot of them are around the world uh but Florida has an amazing amount of tropical fruit uh so uh yeah in on June 30th depending when anyone listening watching this we’re gonna have you’re going to be able to taste so many varieties of mangoes and so on uh so uh I’ll definitely get that information to you but you can also get in mail order these mangoes as well and all these different foods but I’m growing seven different types of bananas I have 40 different types of mangoes and I can’t I don’t think I could even eat a mango from a store in New York anymore because it’s just crazy how difference they are but uh I want to encourage you to get through the mail some of these amazing things and your mind will blow away and I definitely would love to get your reaction when you eat a durian I would love to get you know what’s you know what’s interesting too and I know what you’re talking about because I’ve had so for example I have like tribe members right my whole things Tried by Noir so I have folks who they will you know they have like a second home or they have family in the Caribbean yeah right so you know like I have somebody from Guyana for example who will she’ll bring me back you know different types of mangoes and stuff from Guyana and it’s very different right like she you know she she brought me back the last one she brought she brought me sour so and she brought me spice mangoes right and what’s interesting too is that you come to learn like so for some mangos you can’t cut them into like slices you have to just bite into them right so you have some you can slice them and and do neat little cubes and you the and then you have the others where you know that don’t work you can’t cut them like that CU they’re like stringy and they’re like really juicy you you know you know what I’m talking about those really bite into and it’s just like it’s like biting into like a juice bubble it’s insane how good it is right but it’s messy and it’s sticky you know what I mean yeah I know I know so with those I’ll take them on the beach and kind of just you know just eat I don’t know I don’t know just bring six of them or whatever and just take a walk on the beach and just eat mangoes I got a video of me doing that very cool man well uh tell everybody uh how they could uh see your videos or watch you and get in touch with you yeah so um my site is trib noir. TV my handle for YouTube Instagram pretty much anywhere is Tri by Noir so t r i beb y n o i r e so you can just Google tribe by Noir and you know all that type of stuff will pop up so I do one-on-one consultation calls you know I speak to people um on a one-on-one basis throughout the week I’m big on you know those consultation calls talking to people individually I think we need more of that um I’m very big on education um you know I do I stream twice a week I stream every Monday 800 PM Eastern where I’ll pick a topic or I’ll do a video review like sometimes I like to react to doctors giving nutrition information and you know I’ll give my takes on what they’re saying that kind of thing but yeah so every Monday night 800 PM Eastern I do like a little live Q&A at the end of each stream and then I have a Thursday 800 PM Eastern live Q&A in group coaching call for my tribe members right so we do that uh so yeah I’m very accessible in that kind of way um for me with my Approach it’s more Technical and what’s interesting is I started from more of an institutionalized setting right so I started uh as a personal trainer then strength and conditioning performance enhancement corrective exercise then Sports Nutrition so a lot of my a lot of my uh information and knowledge about calories and macros and diet design comes from Sports Nutrition background then got into plant-based nutrition as far as having that um as a ceu tacked on um and then the road kind of ends there as far as the institutionalized education because you realize that a lot of the you know nutrition and dietetics information there’s a lot of holes in it even when you speak to other like nutritionist you go to university for a college and it’s this mainstream kind of cultured medical field information that’s not quite right and so it’s not really that well equipped to deal with the health issues that people are having now right so you know people say well if you have diabetes you should cut carbs if you want to lose weight you should cut carbs and oh fruit has too much sugar so it’s going to make you gain weight and it’s going to run up your blood sugar all this kind of stuff and I’ve had a plethora of people reverse diabetes and all this type of I’ve been doing this for years helping people reverse diabetes high blood pressure all this type of stuff with a carb dominant diet eating at least 300 grams of carbs a day right tons of fruit and all of this kind of stuff and reversing all of these issues and that really opened my eyes so you know now it’s kind of like an individual Learning Journey where you know I still keep up with you know the scientific literature seeing what they’re saying and then kind of you know cross cross referencing that with other previous information and that’s how um I get a lot of my uh conclusions on how to structure particular plans or approach to whatever chronic illness or goal people may have very cool man very cool I appreciate taking the time out of your schedule to be with us here today everybody the contact information for mson is below uh and thank you very much man for joining us all right thank you for having me [Music]