Have you ever skipped a meal and felt surprisingly energized? Join us, John Proper and Justin Gaines, as we unpack the ancient practice of fasting that's making a modern comeback. Fasting has pivoted from a mere survival tactic to a strategic tool for health, wellness, and even budgeting during inflationary periods. We'll share stories from our own fasting adventures, from college day challenges to thoughtful lifestyle choices, offering a candid take on how fasting can reframe our relationship with food and time itself.
In a world where the 'when' of eating is just as crucial as the 'what,' intermittent fasting emerges as a game-changer. Wander with us through the landscapes of alternating day fasts, 24-hour resets, and the simplicity of the one meal a day method. We'll reveal how starting with shorter fasting periods can serve as a gentle introduction to this timeless practice, aligning with our circadian rhythms for potential health benefits. Tune in for a conversation filled with personal anecdotes, scientific insights, and the discovery of how fasting can naturally fit into the ebb and flow of our daily lives.
Have you ever skipped a meal and felt surprisingly energized? Join us, John Proper and Justin Gaines, as we unpack the ancient practice of fasting that's making a modern comeback. Fasting has pivoted from a mere survival tactic to a strategic tool for health, wellness, and even budgeting during inflationary periods. We'll share stories from our own fasting adventures, from college day challenges to thoughtful lifestyle choices, offering a candid take on how fasting can reframe our relationship with food and time itself.
In a world where the 'when' of eating is just as crucial as the 'what,' intermittent fasting emerges as a game-changer. Wander with us through the landscapes of alternating day fasts, 24-hour resets, and the simplicity of the one meal a day method. We'll reveal how starting with shorter fasting periods can serve as a gentle introduction to this timeless practice, aligning with our circadian rhythms for potential health benefits. Tune in for a conversation filled with personal anecdotes, scientific insights, and the discovery of how fasting can naturally fit into the ebb and flow of our daily lives.
Welcome to the Balance Blueprints podcast, where we discuss optimal techniques for health and finances and then break it down to create an individualized and balanced plan. I'm your host, john Proper, here with my co-host, justin Gaines. In this episode, justin and I talk about the introduction to fasting. We bounce around a lot of topics, talking about our experiences, some ways to do it and, if you're not new to fasting, we'll go into a lot of deeper information soon. Thanks for listening and we hope you enjoy. We're jumping into something that you and I have both dabbling a lot. I'd say it's actually declining, and how popular it was I don't know what would you say, probably four or five years ago. It was rocketing. Everyone wanted to fast.
Justin Gaines:Yeah, four or five years ago I'd say it was a fad in the center. Obviously it saw all the benefits and stuff, but it was a fad in the sense of everyone was doing it because it was the cool thing to do. Now it's more falling into its niche health space of this actually serves a purpose and is sustainable.
John Proper:Yeah, I think, fasting with that, like you just said, everyone was doing it. There's now better research of what wants to do, how to do them, how to apply them, whereas before everyone was just like just fast, and we'll cure all your problems. It is great. But now it's like okay, we know, maybe it's not good for this, better for that.
Justin Gaines:Right I think it got. Its fad was cool and exciting because it was the macho cool thing of let me see how long I can go without eating. That's what the focus was on was oh, I can lose weight and I can, just let's see how long I can go without eating. We did the water fast at college, which I think we did two or three days, maybe four days was our max out then.
Justin Gaines:We're going longer now, but it's one of those things like when it was a fad and the science some of the science wasn't there. It just wasn't understood. It was more about postable, easy content creation thing for people.
John Proper:Yeah, yeah, definitely clicky Clicky, but that's a good point is we'll kind of back up and talk about fasting in terms of it really started as because I know I say this a lot like I look back to ancestral wisdom or things that have done in the past and fasting has been around for obviously ever in terms of whether it was on purpose, or I would say most likely it probably wasn't on purpose. We went through seasons of abundance of food and then we went through seasons, mostly winter, where there wasn't a lot of food. So I would say fasting is almost written into our biology as terms of it's something we've evolved with. That's why I think it's a great thing.
John Proper:People get very angry how easy it is to pack on weight and how fat humans can be, but it's actually a beneficial thing because we would need to do that in order to get through periods of low food, no food, and that's how we had fast. It's a great process. It's genius design because store body fat and then we can not eat for a good amount of time and survive.
Justin Gaines:For sure. I think that gets into like when we talk about season leading and stuff incorporating the fasting into your seasons placing because I definitely put on weight right before and during the holiday season.
John Proper:But I don't really eat any different.
Justin Gaines:You know, there's always everybody talks about oh, you're going to put on weight during the holiday season. I don't really eat that much different during the holiday season. I might have more desserts than I normally do, because I don't typically eat dessert, but that's really the only difference. I don't stuff myself on Thanksgiving or Christmas. I don't overeat, I don't do any of those things. I just don't find it enjoying. But I do feel like I put on weight in that period of time.
Justin Gaines:And then, as we go out of winter, like now, I do see where, like you know, I start to cut out and shred out a little bit. And I wonder if it has something to do with how I fast and what I'm eating during that time period.
John Proper:Yeah, it could be. I mean it's like it's like hardwired into you know how many animals that right before winter just start, you know. I mean packing it on like that was the timing because then you get through the winter. I mean that's how bears hibernate, squirrels get through the winter. You know we're no different than animals, I mean we're different. But if you boil us down, but so that's probably you know.
John Proper:We're just looking back where fasting quote unquote originated. Also, I think it's been used in a lot of religious purposes that you'll see people fasted and then nowadays it's kind of reemerging because, well, we don't really have to fast because we live in a world of constant food supply. And that world of constant food supply brought about a lot of problems, especially since the food was processed addictive, sugary food and it helped, you know, I shouldn't say health, but it caused us to pack on a lot of weight. So fasting kind of came up again as a tool, this time because we didn't really ever see the need too fast in our modern world, you know, obviously other countries, sadly, may still go have food scarcity.
Justin Gaines:With inflation and everything, not to pull it into a finance topic, but with inflation and everything.
Justin Gaines:I'm surprised that when it was a fat, even now that people aren't like oh, I'm going to pick up intermittent fasting because it'll control my snacking, control my other eating habits. That then lowers your grocery bill because you're not causing all these things. Like. I'm headed to a trade show this week and normally we would go grocery shopping on Monday, but my girlfriend was on a trade at a trade show Sunday through Tuesday and I'm at a trade show Tuesday through Friday. So instead of going grocery shopping, I'm trying to eat what we have and just like stretch what we have and clear out some stuff that we haven't been eating. And it's interesting because I don't need to do it from a budgeting standpoint, but it's almost.
Justin Gaines:I'm surprised it hasn't caught on to other individuals that are in that necessity standpoint of like, how can I cut back my food expense? Well, maybe intermittent fasting is a way to cut that back as well and not impact your health.
John Proper:Yeah, and let's I mean let's dive into a lot of that, because I know you said intermittent fasting. So we obviously talked about the type of fasting that was done because of the seasons in the past and nature or religious reasons, but nowadays so we can get into different kinds. So Justin says intermittent fasting because that's the one he does a lot and what that is is just the longer stretches of windows between you know your meals day to day. So generally with intermittent fasting you'll see like 16, eight and that that's kind of the general one. But then you can adjust that. But you'll. That means you're going 16 hours without eating, you're just having water.
John Proper:You know some people have black coffee, tea, electrolytes, but you're just having for that 16 hours, just those, and then in the eight hour window you can eat. You know all your meals, all your calories for the day. So that's the intermittent fasting, and there's a couple other will just glaze over. Cause intermittent fasting is the most popular. But then you'll have like day on, day off, someone eat, which is I just think these are getting less common. But you'll eat one day, not the next, one day not the next Sounds crazy, but I've given to that.
Justin Gaines:There was a 24 hour intermittent fasting.
John Proper:Yeah, yeah, basically.
John Proper:That's why I think everything just gets called intermittent fasting Cause. Then there's the I think it's the nomad or the primal, I don't know but then there's one where it's like 23 one just eat one meal a day, one big meal a day. Right, again, that's a 23 hour intermittent fast. So that's why, when you hear it, you'll hear the buzzword of intermittent fasting and all that means is you're being intentional about not eating for X amount of hours a day and then you're allowing yourself to eat for hours a day and it kind of sounds like obvious, because or hard, it depends how you look at it because some people might say 16 hours. That's crazy. Well, if you think you know, if you get good sleep, you're asleep for eight, so that counts as part of your fasting window that a lot of people sometimes forget about, so sleeping. And then you're just being intentional about if it's 16, eight, sleep for eight, you go without food for eight, and that could be. However you want to split up, we'll get into that. But those are the different types of fasts.
Justin Gaines:And when you hear the buzzword intermittent fast, yeah, and I would say you know when you're thinking about the times. Those are, those are guidelines, right? So if you're doing a, I typically do like an 18, six, and it's not because and I say typically do because I don't sit there and look at the clock and say okay. I need to stop eating at this time and start eating at this time.
John Proper:I now that.
Justin Gaines:I've been doing it for years. I just allow my body to say you're hungry, okay, and then when I stop eating dinner I don't snack afterwards. So there's that sharp cut off at dinner. You have, you know, three hours typically before I go to sleep, eight hours of sleep. I probably get closer to nine hours of sleep.
Justin Gaines:It's lately, so I mean that hits you at 11, right there, and then if you don't eat until you know a little bit before noon, that's how you're getting your 18. But it's one of those things that you know perfectionists is going to sit there and be like I need 18 hours and you're going to sit there and you're going to calculate it all out and I would say, you know, the beauty of intermittent fasting is that all you're trying to do is decrease the amount, give your digestive system a break and decreasing amount of time or consuming that food. So don't. My advice would be, in the beginning, actually have to be very strategic about it, but once you get six months into this, your body's going to tell you when to start eating again and it'll be easy.
John Proper:Well, you bring up a beautiful point too in terms of you know, the beauty of it is it should be freeing.
John Proper:So I say freeing because they even create apps like that time it, you can set a timer, and to me that's like a calorie app, like we don't want these calorie apps or these intermittent fasting apps to control when we eat and our life, instead of our hunger hormones. You know, it's like the reason you're doing intermittent fasting is because and we'll get into this so I personally would say it's highly and most likely recommended for individuals that are overweight and are snacking a lot and maybe feel like they need to eat constantly. So, like that's what Justin said in terms of it's so beneficial there, in terms of it shouldn't lock you down of all. I have to keep track of. That should actually free you of feeling like I need a snack every five minutes, you know. So that's kind of what we want to work towards there, which is what you're saying.
John Proper:You know it's so nice because, yeah, you get to a point where you're like, alright, my hunger signals are coming back in in in line. I'm hearing these things. You know, I've been intermittent fasting for a while and I can leave the house without thinking about oh, should I grab a granola bar, should I grab this? You know so it's free.
Justin Gaines:The other thing that helps from a budget standpoint is like when I got first up to college and I was running between meetings, if I got hungry I was stopping and eating. I was grabbing fast food on the way because I couldn't. I've been eating for a whole hour through that extra hour to get home for 45 minutes to get home and not eat, whereas now that I've been doing this for years, it's nothing to say. All right that hunger paid for another 45 minutes so that I can get home and I want home not only am I eating a much better meal.
Justin Gaines:I'm also not spending a ton of money and jump.
John Proper:Yeah, I mean it teaches and shows you that you're more powerful than you think you are If you're not going to die. You fight through it. I'm sure you've seen this too, where you probably fight through it and then you actually get a sense of mental clarity and even a little more focus. Right, right for sure?
Justin Gaines:Well, and I would even say that, the freeing part that you're talking about, I think I most noticed it when we did our water fast.
Justin Gaines:Which water fast? Meaning not no water but nothing but water. And then do it as long as you can. I really wouldn't advise going over four or five days, especially not your first time, like start with a day and then do two days. I think the longest I've done is four. But the thing that I noticed the most every time I do one of those is time slows down or at least feels like time. Obviously, time doesn't actually slow down, but it feels like time slows down.
Justin Gaines:It's because we don't realize how much time we put into grocery shopping, eating, preparing food, all of these things. If you're not eating for four days, I grocery shop once a week. If you do your grocery shopping, you're only shopping for three days. Until then it's usually inexpensive stuff because you're breaking your fast with stock and things that are super expensive and the more that you make yourself. But decreasing the amount of time that you're spending doing the other things makes it so you basically bought back that time. You have an extra three hours in your day and things just start to move slower. You become much more present and aware of your environment when you do one of those water fasts.
John Proper:Definitely.
John Proper:I mean when I did my longer one and so I think it's again a very tipping scale that can go either way, because, as someone who puts a lot of mental capacity and thought into food and meals, arguably on the side that's too much.
John Proper:Doing a fast like that was very freeing in a sense of yeah, I've like wow, it was mind opening how crazy and how much time I put into thinking about what meal am I going to do? What am I going to eat, what am I going to eat, what am I going to buy? And, like you said, it feels like time slows down because you're buying back so much time in terms of you're not doing that mental capacity. But for me, the biggest takeaway there was maybe I need to relook at some things of why is so much time and energy going into what I'm thinking about, what I need to eat? Because, like I said, we don't want to be changed down by anything. Now, the other side of that is someone who thinks like I did there and then starts fasting could pour it all into fasting. So it's always a scale Right.
Justin Gaines:But it's interesting too, because if you couple this with journaling or some sort of psychological activity where you're tracking what you're doing, you'll find out or at least I found out where my coping mechanisms were because when you hit the first 18 hours of a 72 hour water fast. The first 18 is not hard. It's not hard at all and, honestly, if you time it properly and you kind of start with, lunch is your last meal and then you go, you got basically 12 hours. Then you're sleeping for the next eight.
Justin Gaines:Your first 24 aren't even that hard because you're hacking your system so that when you normally would, eat when you normally would eat is when you're going to feel the most hungry because your body is going to release the hormones in your body to say let's eat. If you start at noon or whatever your normal lunch time is or your break fast in the morning because, like for me, noon is my break fast typically- you make it so that you're not fighting at the entire time.
John Proper:If that 24 to 36 hours.
Justin Gaines:That's the worst. But you're going to do things in order to distract yourself. And if you pay attention to what you do in that 24 to 36 hour, you start to find what your coping mechanisms are, because you literally think you're dying. Your cortisol and your stress hormones are through the roof during that time period because you think you're dying.
John Proper:Yeah, well, a lot of things I want to break down on there, first one being, yeah, it's maybe not so much the act of fasting, which obviously has a ton of benefits that we'll get into, but it's a great eye opening experience You're talking about, of pay attention to. Maybe food itself is that coping mechanism. Maybe when you think about, like okay, I'm doing it fast, and you have a hundred thoughts in an hour of man, I want to go eat this, I want to go, it's like, okay, maybe I'm a lot more stressed out than I thought and I would always reach for food. Or, like you're saying, maybe it's something else. Maybe I watched, what am I distracting myself with? So it's definitely something. I mean. That's a great point, really, something you want to couple with self-awareness activities, because these days, with social media, with, like ice baths, fast, you know, it's just, it's, like you said earlier, a big match or thing. I'm just going to go three, four days without eating. It's like, well, why, you know what are we trying to get out of it?
Justin Gaines:And then I think this is why it's in so many religions. Probably.
John Proper:Yeah.
Justin Gaines:What we're talking about right now is a very spiritual experience.
John Proper:Definitely, definitely. And then the other thing you brought up is yeah, it is a very stressful thing, like we always talk about, just like working out is a stressor. So that's where I kind of want to pull us back into, because we've been talking about a lot about our experiences. We've been talking about longer ones. So I want to give, I guess, more of a general framework, because if someone's listening to this, they don't even know what fasting is. We'll give some better guidelines.
Justin Gaines:Yeah, I would tell you. You don't know what fasting is. Do not start with a 24-hour fast.
John Proper:Right.
Justin Gaines:Start with 24 hours Start with six hours.
John Proper:Right, start with two if you don't go out.
Justin Gaines:Yeah, exactly yeah. Start with something that's very small, very manageable.
John Proper:Yeah, and that's because, like we were saying, just like working out, it is a stressor and that means and this is the research I've gone into that we'll probably dive deeper into a new one that means it may not even be beneficial as beneficial for someone who's, say, training for an Olympic sport you know what I mean, someone who has very high needs in keeping their athletic performance up, someone who's very skinny. You know it's like we need to keep in mind. A lot of people these days on the internet will say, oh, it's for everyone, it's great. It's like I think we're getting to the point. Like we said earlier, it's a tool used for very specific people, so we'll get into how to use it and how to make sure you're not doing it so it's hurting yourself because, like Justin said, it does cause stress.
Justin Gaines:Right, yeah, you don't want to do what I did when I first started reading about water fasts and we started talking about it in college and I turned to you and I said I'm going to do a water fast, and just jumped in and did a three day water fast and day two yeah, day two I had splitting migraines, like just absolutely horrendous, and tried to power through and try to power through. I ended up breaking that fast Like hour 36 or no, it would have been just over 48. So it would have been like hour 50 or something that I broke it and just went about it completely the wrong way and at that point in time I wasn't I might have been intermittent fasting, but it was, you know, 18, six, it wasn't.
Justin Gaines:You know it's not anything crazy, like you know 50 hours, but it like it, will be painful and you will hate it if you don't go about it the right way.
John Proper:Yeah, and that's great because you can now talk from experience and, you know, advise people not to do that. I think you jogged my memory of that. I forgot about it.
Justin Gaines:But yeah, I'm on the table. Yeah, you jumped in. I'll research and get 50% of the information and learn. The other 50s are experienced.
John Proper:That's good. I might be generous there.
Justin Gaines:I might actually only research about a third of it.
John Proper:I don't even think I've done one. At that point I was like, hmm, like I respect it a little crazy. But but to go off to make it practical is there is a lot of preparation and thought that needs to go into it. So, like we mentioned earlier, if you're new to fasting and you want to start it first, I would calculate how long you're sleeping. So that is, you know, a fast in itself and ideally, in my opinion, a safe recommendation that everyone should do if they want to intermittent fasting is 1212. Like you should always be able to split it right down the middle of I'm sleeping for eight hours and I can go, let's just say, two hours at the beginning of the day, two hours before I fall asleep, like there's 12 hours and then the other 12 hours I can eat. So that is usually my recommendation for everyone. It's safe, it's 50, 50. It's not hard to do.
Justin Gaines:Right, and I would just to jump in quick. What I would also say is, if you're somebody who has to eat when you wake up, and just stop your dinner earlier.
Justin Gaines:You know, stop your dinner, see a four hours between dinner and sleeping, and then that's going to get you your 12 hours. You know, if you're not doing two in the morning, two at night, just make it so there's four at night, because that's how I started. I started cutting at night and still eating first thing in the morning, and now I'm the complete not not complete opposite. I still make sure there's a gap in the evening, but the gap in the evening is way smaller than the gap that's in the morning.
John Proper:And we're going to get a little nitty gritty here, because that's a good point but technically the most beneficial fasts are the ones where you're stopping, let's say, four PM, like you're stopping mid mid afternoon and you're eating within an hour of waking. These are the ones where it's generally I think those are more of the ones that they've seen through religious, either religious texts or just through longer lives.
Justin Gaines:I can't say that because a lot of people in those countries do eat late but it could be religious texts, because a lot of those religious texts are either you're either doing it for a full day or it's you do it with the sun. So a lot of the religious texts are with the sun, where once the sun goes down, you stop eating and once it comes back up you can start eating again.
John Proper:And another great point that I forgot is that's part of the seasonal eating in terms of my fasting window. There's just so much. I know we're jumping around a lot, but it's actually it's a deep topic. There's a lot of things to talk about, but that is. My fasting window is if the sun is up and rising, ie if the sun has set. I quote, unquote try not to eat now. I, for exercise and fitness goals, I do try and get more meals in, meaning when it gets dark at 435pm it's very hard to stop because I may not eat enough. But that is an ideal situation. So when the seasons get longer means we can eat more, eat longer. Same thing with when there's more produce available. When the seasons get shorter, it's a fasting period. It's when winter, but yes, great point. But to bring us back is that's generally what they've seen.
John Proper:So I know it's a huge thing, a huge rage of Go till noon, go till one, go till two, and that's because that's kind of our culture in terms of You're really getting left out of. You know, people go out to eat. If you have a nice dinner with your family, it's hard to skip that one. So Again, nitty gritty, the ideal one is eating first thing in the morning because it's definitely contradicts what we've been taught, because it seems like someone wakes up and they need to eat. But really what that is and we'll jump into this, I think is you'll even like that.
John Proper:What we gotta go deeper into it Is it plays into your hormones and your left and that we've talked about in your signaling of. If you eat within the first hour of waking and we need to make sure this meals good, it's not high sugar, it's high fat protein. That kind of helps reset the body, especially if you're doing it when the sun's up. You eat within an hour is a quality meal and then you're fasting later in the day because you know eating too close to bedtime also disrupts sleep. So that's why you know the longer you can have that window of gender. Yeah, generally they're gonna say don't eat three hours before bed.
Justin Gaines:So it won't mess with me. Sense me, your body's. When you wake up, your body starting to burn more calories than it was for the last six hours. When you go to sleep, it's the opposite your body was burning more calories for the last six hours and it's going to in the next six.
John Proper:Yeah, when, when you go to sleep, every system slows down, so you're still digesting food. You know it's not gonna be as efficient, right?
Justin Gaines:right.
John Proper:But All right so.
Justin Gaines:But guilty is charged. I don't do that.
John Proper:But that's the thing, because, like I said, it's, it's nitty gritty, because If someone's doing that because they can fast perfectly, but then they're missing meals with their family, they have no social life because of it. You know, there's bigger things in the play so it's in.
Justin Gaines:it gets into the full, the full spectrum there of your increasing your stuff. So there are areas because you're not Happy with the social life and all the other things you have going on. So Exactly exactly so not the letter, the law.
John Proper:Yes, but that's why we want to talk about All of these, because, again, I want to attack it from the individual of someone maybe overweight, someone maybe insulin, you know, resistant. We're looking to lose weight. The best thing for you is going to be, ideally, eat a good, proper meal when you wake up, you know, within an hour of waking, and then think about fasting in terms of definitely fast, quote, unquote, in between meals. You know, no snacks and a good satiating meals gonna help that. And then trying to do either with the sun, trying to a twelve, twelve and then slowly extend those. You know.
John Proper:So, like Justin said before, it gives your digestive system a break. It allows your body to work on other processes, because if you're digesting food, that is the priority. We have food in our system. We need to get that through. We extract nutrients from it. The other systems that need attention are gonna be, you know, dampened a little until that gets done. So if you think about eating constantly, it's like Well, why are we taking a break? When are we taking time to repair? At night sleeping, yes, but it you know we may need a little more than that. Especially, your sleep is disrupted.
Justin Gaines:Right. Well, something we didn't touch on, and we won't until we go deeper, is the effects of the system, and that's why it has. The effect has on the system is because the digestive system can take a break. The system up the capacity. But we'll leave it. We'll leave it at that for a second time.
John Proper:Yeah, yeah. So to be honest, that's great that we're probably we've probably done a scrambled overview, but that's fine, because that's what this episode is. We have a lot more to go into. And the last thing I just want to bring up Is this is just a note for the next episode to is there's a lot of research papers, and we can break these down next time that fasting itself may actually not be beneficial or as beneficial for the fit average individual the day to day ones, compared to the longer extended ones, because of what Justin brought up in terms of how it stimulates the immune system, how it kind of we'll get into this but how your body in a fasted state does autophagy gets rid of cells that may not be working as well. They're just seeing more benefits for overweight individuals than for actively fit people in the shorter ones. But we'll look through these papers because-.
Justin Gaines:That's interesting. I didn't realize that one, so that's definitely something I was in the dark on. So that'll be a fun time for us to break down.
John Proper:It's newer and that's why I want to bring it up, because I think it'll be good for us to look at it together. And again, what plays into here is we talked about. Do you want to do what's absolutely perfect, or if something works for you and you're enjoying it, that's going to work better. So put big fun things to look at.
Justin Gaines:Yeah, well, because you get to the point where, like I do intermittent fasting, but I would never call it that because it's just like how I eat now, it's just a normal eating habits, so you don't even think of it as like oh yeah, I intermittent fast. There's periods of time where I end up, I'm definitely in ketosis, but it's not because I'm trying to do the keto diet, because that's just how I end up eating Right.
John Proper:we don't need to label ourselves.
Justin Gaines:Yeah for sure. But to summarize everything and kind of pull it together, I'm going to try and do this in like a linear way. If you're new to it and you're just trying to get started, 12, 12, 12 hours of eating, 12 hours of not eating, and then slowly build up to more hours of not eating, less hours of eating, target being somewhere in that 18, 6 range. And then once you've done that for six months a year and you're very familiar with it, then you can start to branch into looking at a longer 24-hour, 48, 72-hour water fast. And then in our future episodes we'll kind of break down deeper what that looks like and some of the very specific nuances of fasting.
Justin Gaines:But otherwise the rest of the episode kind of talks about a bunch of little tidbits that are beneficial and things that are helpful when you fast, but without getting too deep into it for the same time.
John Proper:Yeah, we're good into protocols, deeper stuff, and the only thing I want to add is and once you've done it for a while, maybe you want to branch away is like Justin even mentioned earlier. It was a great point follow the sun when the sun sets, don't eat when the sun's up. If you want to get to a point of just eating, like you said, we don't need to label ourselves.
Justin Gaines:For sure. Yeah, that's an easy way too of like you don't want another thing you have to track, just be like is the sun up, okay, I can eat, it's not, I can't.
John Proper:Perfect. Thanks for listening to our podcast.
Justin Gaines:We hope this helps you on your balance freedom journey.
John Proper:Please share your thoughts in the comments section below.
Justin Gaines:Until next time, stay balanced.