Team, if you haven't yet, head on over to 3Pillers Method.com to start a five-day free trial on my app.

This is where you can go through the entire Three Pillars Method process to develop your own personalized nutrition plan for those weight, health, and fitness goals.

That's 3Pillers Method.com, and the link is in the show notes. Let's get into the show.

Hello and welcome to the Consistency Project podcast. My name is Patrick Cummings. As always, I'm here with E.C. Sinkowski. Every week on the show, we am to simplify the science of nutrition, health, and fitness, cutting through the noise to focus on the principles and practices that will help you perform better, feel better, and live better. Thank you so much for tuning into the show

this week. Hello, we see. How are you? Hey, great. How are you? Wonders. We're going to talk about

everybody's favorite subject, fasting. I'm talking about fasting, what it really means, how it impacts

weight loss, and whether it delivers on promises of better health and performance.

So where the heck should we begin?

Well, we did an episode in December of 2021.

Yeah, so I'm sure everybody remembers.

I don't remember.

Time flies when you're having fun.

Yeah, so I don't know, three to half, four years later, maybe we revisit this.

You know, maybe there's been some new research, see what's changed. And yeah, to take a look at

the kind of outcomes that everyone has interested in, which you just already mentioned. But yeah,

I think two things that make fasting really confusing for people when you see kind of different

headlines or whatever stuff on social media

is first of all these outcomes that we mention that we want whether or not that's weight

health or performance they do really have quantitative nutrition endpoints meaning to lose weight

there's a certain number of calories you need to hit or for performance to make sure that you're going to fuel properly for competition there's going to's a certain number of calories you need to hit. Or for performance, to make sure that you're going to fuel properly for competition, there's going to be a certain number of calories for that. Or even maybe break it down further, a certain amount of carb grams you want to be optimally fueled for. To increase muscle mass, which we talk about all the time, there's a certain amount of protein grams that you need to have. For health, there's a certain amount of potassium you need every right? It's all of these things. There's a certain amount of these nutrients you need for these outcomes, and fasting doesn't track any of that. Fasting is about not eating at certain times. And I will tell you that there are some people who are fasting who are hitting the right amounts that I just mentioned, and then there are people who are fasting and they're not hitting the right amount for their goals. You know, you can take two people who fast, let's say they only eat between the hours of noon and 8 p.m. every day, and one person within those eight hours, they weigh and measure their foods, they get their fruits and veggies, they make sure they get their protein, they hit their right number of calories, right? And then the other person,

it's just more of a free-for-all. It's McDonald's, it's ice cream, it's donuts, all of that stuff.

We know that their outcomes are going to be very different. So fasting is a really loose system for nutrition. It doesn't actually control the variables that control the outcomes you want. It's much more

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