8 hour diet review

ryan: hey, hey everybody out there. this isryan from gmb. today i have the one and only nate miyaki with me. not miyagi, not to beconfused with the karate kid sensei. but nate, you are an ultimate sensei, aren’t you? nate: that’s what they say man. that’swhat they say. my dad kind of looks like mr. miyagi. i won’t be offended if you get alittle confused there.

ryan: yeah. well, i’m always confused butyou know that. i will just let everybody know nate is actually my nutrition coach. he hasbeen helping me to get – i don’t want to say back on track but really solidify mynutrition and it’s great. i love working with nate. he’s a good guy. we kind of havea mutual friend over in san francisco so we’ve

known each other for quite a while now butwe haven’t really even met yet. so one of these days hopefully we can meetface to face but nate and i, pretty good friends and today we’re going to be talking allabout you. so let’s just keep going with this. is that cool man? nate: that’s cool man. ryan: all right. nate: that’s good. ryan: ok, let’s do it. if it’s cool, youjust give us a little brief overview about yourself, what’s going on, let everybodyknow who you be.

nate: yeah, sure man. so yeah, as you said,i’m mostly now focused on kind of being a nutrition consultant and nutrition adviser.i’m spending about 50 percent of my time focused online. so i’m definitely doingmore writing and writing for a lot of the magazines out here in the states so placeslike t nation and muscle and fitness, men’s fitness and really just focused mostly onthe nutrition side of the game now. so advising clients, i speak at differentcompanies and universities and stuff like that. so really i guess i could say i’ma mixed bag of tricks but right now, i’m focusing mostly on nutrition. i have an interestingpast in pro wrestling and martial arts and natural bodybuilding and stuff like that.but right now, i’m pretty much 100 percent

focused on being a nutrition coach. ryan: yeah, man. i would love to talk moreabout like your pro wrestling days but yeah, today we should probably focus on the nutritionpart of it. so going off from there, what got you into nutrition? nate: well, it really was – i got into itpretty early in my career and i started out as a trainer and i was on track to becomea physical therapist. so i had more of a thorough science background in training than most trainers,so studying kinesiology, physiology, biomechanics and things like that. so i came out kind of cocky from college andi’m like all right, i’m going to be a

trainer and i got these awesome programs andprogram designs and things like that and started implementing them and people’s results werepretty mediocre in terms of most people who were coming to me for body composition change.that’s kind of where i’m like ok, the greatest training programs in the world don’tmatter if people aren’t paying attention to their nutrition plan and their diet. so i had known that as someone who had competedin bodybuilding and things like that. so i knew how important nutrition was but whenit came time to putting in practicing my own business, i just had completely overlookedthat component by focusing on the training programs. that’s when i started saying ok,i got to go focus on nutrition if i’m really

going to help people and help them get resultsand that’s when i started looking into some master’s programs and dietetics and thingslike that. but then you know out here, the programs arejust so archaic and so indescribable. so i decided not to do that and then it sort ofjust started sort of a ten-year path of personal research in the set and reading as many differentresources that i could. really sort of an alternative path to nutritioneducation but i’m glad i learned that early in my career because it definitely helpedme become a better coach and probably i wouldn’t have survived if i was just focusing on trainingin terms of maintaining the clientele. it’s really the nutrition component that kind ofsets me apart and really helps me give people

results and build up a clientele. ryan: yeah, man. that’s so awesome and ifany of you read nate’s articles throughout the net or what not, i mean the guy is sowell-read and i love it because i’m just a total geek for all the backside kind ofstuff or what’s going on. nate provides you with all that info which is really cool. so let’s just get down to the big question.before i ask you this question though, i just got to let everybody know if you haven’tseen a picture of nate, you need to see it. i hope you understand my next question. next question basically, just why are youso ripped? you’re just like there’s no

body fat at all in you. what do you do, man? nate: i can tell you what i’m not. it’snot genetics. you can forget that. people are like, “dude, you’re just naturallyripped.” i can tell you as a kid they used to call me the “baby sumo” so i was alittle fat, pudgy kid and kind of my genetics as an adult is skinny fat. ryan: well, there’s a cool photo of yougoing around on facebook right now. i saw it. nate: yeah. dude, i just posted it. i wasat home for the holidays and i posted it up and now it kind of like took off.

ryan: that is hilarious man. everybody isloving that photo. nate: so it’s not genetics. it’s not drugs.i don’t do any performance-enhancing drugs. i mean i think starting at a higher level,i mean this is kind of going to go off on a tangent but i think a lot of it is thati think a lot of us – all of us are searching for three things in life. we’re searchingfor a sense of purpose, a passion and peace of mind. it just so happens that i found those threethings in sports and athletics and whatever this bodybuilding thing is, coaching. i alwaysfound those things so i always identified myself as an athlete. since i wasn’t doinganything more on a performance realm and i

maintained that through doing bodybuilding,to me, i think there’s something beyond just it being a hobby or a sport. it’s reallya way of life to me. so that’s kind of higher level thing. whenwe start getting really on why you can maintain it, that comes more through again focusingon diet, trying to find a way that not just doing the bodybuilding thing of bulking upand cutting down for pictures and stuff like that. it’s really finding the way that just allowsme to maintain good shape year round, so not having to cut so much weight, really not havingto diet. i obviously make manipulations based on photo shoots coming up or something likethat.

but really it’s just staying in good shapeyear round through finding a sustainable diet plan and not going through extreme measuresto do it, which is kind of opposite in what’s sold in issues. ok, if you want to be ripped,it is extreme training. i’m like actually, if you want to be ripped, don’t do the extremething. find something that’s more sustainable and you won’t have to cut weight and docrazy things to get ripped basically. ryan: yeah. i just love that and that’ssomething that really drew me to your stuff and when i first – what was it? a coupleof years ago, you came out with the fat loss consultant and that was great. i loved itand read through it and the biggest part in there that really got me was talking aboutlifestyle and you brought up that point too

of bulking up and then cutting and thingslike that. it’s just i don’t want to do that andi can’t afford to do that with the kind of stuff that i do. it’s not like i’mcompeting in bodybuilding or something like that. i think there are a lot of people outthere that are not even interested in that. they just want to look good and feel goodyear round. so that’s what really got me into that andsaying you don’t have to be that way and a lot of the information out there was sixmeals a day. you’ve got to do this and you got to bulk up and then cut down. it can justbe overwhelming. so with all of the stuff that you got out there, it’s great and ijust got to let everybody know i had the privilege

of actually seeing the first draft of nate’slatest book i-feast. so since we’re talking about books right now, let’s just go intothat. so what is i-feast about? nate: yeah, it’s basically – so the namei-feast, intermittent feast, is kind of a – a lot of people who follow the fitnessindustry probably understand that intermittent fasting is kind of a hot protocol right nowand it really was. it integrates some of that but it really focuses on the fun part of thatwhich is actually eating, the intermittent feast part. ryan: brilliant, brilliant. nate: so basically it’s two components essentiallyand it’s really kind of – the science

gets really technical and complex but it’sactually what to do is actually very, very, very simple and i will never say there’ssecrets that i’m holding back anything from any of you guys. it’s basically really simple. it’s usingtwo things. one is basically evolution nutrition theory which a lot of people will understandthat through paleo dieting basically. like hey, paleo diet does a great job of givingpeople simple templates with like food choices. it’s like hey, there’s so much confusionand information overload. what’s really good for us to eat? well, i basically saylook, eat from your caveman past essentially. cut out the refined crap, even the so-calledhealth foods that are just refined. most of

them are just refined garbage and eat realfoods, natural foods, animal proteins, plant foods, whole food, veggies, things like that.so the paleo diet does a great job of giving people a simple nutritional template to followin terms of food choices. what i did was take that a step further and said, ok, that’sgreat. not only did we eat certain foods from our evolutionary past but we ate a certainway and that is really where i think the intermittent feast is kind of – sets itself apart isit focuses more on that structure of saying look, this whole idea of eating six smallmeals a day, eating your biggest meal at breakfast and trying to starve yourself at night, itdoesn’t work. it doesn’t work for 90 percent of the population.

it works for 10 percent of athletes but for90 percent of the population, it doesn’t work because it goes completely against ourevolutionary history which was we’re hunter gatherers. we’re actually meant to eat lighterduring the day while we’re active, while we’re getting stuff done whether that’sout in the wild or now and modern days, working on our businesses or things like that. we’renot meant to eat a lot during the day when we’re on energy production mode, when we’rein high cognitive mode. we’re just hunting, right? what we’re meant to do is go outthere, gather up food, kill some animals, come back and then have a nice big satiatingdinner, a big feast at night. that’s what we’re meant to do instinctually.that works better socially. that works better

in business settings. so what i found is focusingon that structure was really the key to make it an applicable actually plan for people,a practical plan that they could actually follow as opposed to a more traditional fitnessnutrition that no one can ever stick to. then the second component of that is reallyreintegrating some sports nutrition principles to support anaerobic training for guys likeus. we’re working out all the time. it’s basically like look, i kind of followed apure paleo lower carb diet. when i was doing anaerobic training, it was disastrous in termsof i wasn’t really accounting for nutrition that offset that training or supported thattraining. so when i was following a pure low carb paleo diet and combining with the anaerobictraining, a lot of my clients talk about this.

they were suffering from poor performance,muscle loss, low testosterone, low sex drive, things like that. so really it was the reintegration of sportsnutrition principles and really understanding those and integrating those back in. that’sreally when i kind of synthesized everything into one whole thing. so sorry, that was aramble. ryan: no, man. that was great. just to goback on your first – the first thing you’re talking about as far as looking at how wethink we should be eating because everyone says breakfast is the most important mealof the day and you got to eat and i used to eat like that too because i just – frommy study, i just figured that was right.

but after reading through i-feast and talkingwith you and working with you for so long, well a couple of months now, so it just makessense to me and i feel great. in the beginning, i was like oh man, i can’t skip breakfast.i’m not going to be able to do my workout and i’m just going to feel like crap andeverything like that. then of course, the cool thing that i gotout of it was that you can have a big dinner and you can actually eat with other peopleand you could be in a social environment and not have to worry about oh sorry, i’m ona diet. i can’t eat this or what not. we can get into this in a little bit but me beingable to eat with my family, that’s huge for me whereas for years, it was like no,sorry everybody. i can’t. i’m on paleo

or what not and i can’t have this particularfood. so it was just mind-blowing for me and thefact that i finally can eat this way but get the results, feel great and look good, enjoymyself. nate: absolutely man. ryan: one thing too, it’s like another thingtoo you say, you’re going to eat at night. so let’s go into this a little bit deeper.so a lot of people are like ok, if i eat at night, i’m going to get fat. that’s what’singrained into our heads. so talk about that. are we going to get fat if we eat at night? nate: total myth man. total, total myth. thething is you do have to look at your diet

as a whole. so part of the problem in ourindustry is we have these little health blurbs and magazine articles that talk about onepiece of a very big puzzle. so sometimes it’s truth. sometimes it’s not. so this wholeidea that you’re going to get fat eating calories and carbs at night can be true ornot true depending on what you do with the rest of your diet, meaning that too many caloriesand too many carbohydrates in general are what’s going to make you fat. now so if you’re eating a traditional fitnessnutrition diet where you are eating a huge breakfast and eating those five other mealsa day, you’re eating carbs in each of those meals, well what’s going to happen if youeat a big dinner is you’re going to overshoot

your total calories and macronutrient recommendationsand of course yes, then you’re going to get fat if you’re eating big at night. butif you do what we are recommending which is basically eating lighter during the day likei said while we’re hunting. you’re not eating a ton of calories and carbs at night.what’s going to happen is you’re going to enter dinner with a relatively large caloriedeficit with relatively depleted energy reserves especially if you’ve trained. now all ofa sudden you eat a big meal at night with the majority of calories and carbohydrateswhich is what i recommend. well, those are going to be used first. they’regoing to be used to be restored, liver glycogen, muscle glycogen. they’re going to be usedto offset that catabolic environment that

you induce to the training and by eating lighterduring the day. so now all of a sudden, you just set it up in a different structure. you’renot going to get big and fat by eating calories and carbs at night. it’s the exact opposite.you’re actually providing raw ingredients necessary to build muscle to fuel your trainingand recover from the day and prepare for the next day. so to me, a diet always comes down to this.now i will say this too. i’m not one of these guys who says fitness nutrition or bodybuildingnutrition can’t work. it absolutely can because i’ve used it before in the pastmyself and several of my clients can. but what i would say is that if you set upyour calories, you set up your macronutrients,

then meal frequency, food distribution, allof that stuff is really about making your plan as practical and sustainable as possible. now for most people, what’s more practical?what’s more sustainable? eating five, six small meals, packing a bunch of tupperwaresaround with you and starving yourself at night, like you said, you won’t be able to eatwith your family when they go out, or eating lighter during the day and going home andman, packing those calories and eating at night and be able to go out with your family,not feeling like a social hermit? which one is more practical? it’s the second one andwe have the evolutionary instinct to do that anyway.

so what i have found is that with my clients,man, people would – like they can never get results before are starting to get resultsbecause they’re like look, this is the first time you’ve outlaid, outlined somethingfor me that i think i can actually do. so adherence rates have taken off. resultshave taken off. people are just getting great results. then someone who’s athletic isgoing to do it anyway. they’re just like man, i don’t need an off-season anymore. ryan: so what you’re saying is this isn’tjust for bodybuilders. we’re talking like –k is this going to work for overweightmoms out there? that’s what i want to know. nate: yeah, absolutely. i think it’s oneof the first plans that can work for both

demographics. earlier in my career, as soonas i’m like ok, you take an average person. you’re like ok, you got to eat – you gotto pack these tupperwares with you. you got all this stuff at home and as soonas you stop talking, you’re like, damn man, they’re never going to do this. there’sno way they can do this whereas you talk to someone now who is just – they don’t reallycare about fitness. they want the results but they don’t really care about it. you’relike look, hey, it’s actually pretty easy. eat a caveman lunch. you can eat lighter duringthe day. why? because it’s sacrifice-reward. it takes advantage of that pattern. something is going to sacrifice. they needa reward and it can’t be four months down

the line i’m going to have a hot body reward.they need something more immediate and it really is like hey ok, if you sacrifice duringthe day, eat better, eat some paleo food, when you go home to have dinner, you’regoing to have a nice big dinner, eat a big dinner with some rice and potatoes and a bigsteak and some vegetables. they’re like oh, i can do that. i can eat lighter duringthe day. i can come home and be satiated at night and not have to starve. well, now, someone who could never diet forweight loss or fitness is like yeah, i can definitely do that. i can do it because duringthe work week when i need to go out with colleagues, i can go out and not try to starve on a salad.i can have a steak and rice and be fine. so

i think it works for both. it’s not a magic pill though, so the harderthing is getting people to like look, you still got to make good food choices. the harderthing with someone who’s not an athlete is like look, hey, you got to cut sugar oneway or the other. intermittent feasting is not going to allow you to eat crap. so it’sstill hard to get people to their food choices and things like that which is a little harderfor a non-athletic demographic. but i do think the structure makes it easier to accomplishthat goal. ryan: yeah, that makes total sense and allalong those lines, ok, let me know who this won’t work for.

nate: yeah. i mean i think there’s – anytimeyou have – i mean physiology is so complex. anytime you have a specific medical condition,there’s always going to be – you’re going to always need something more than thissort of broad template and eating structure. you’re going to need to have diet alterationsspecifically to you. so someone say is diabetic or something like that or someone has adrenalfatigue or metabolic conditions or anything like that. i think you always need to workwith someone more specific, so the responses to that. i found that it doesn’t always work greatfor training twice a day. that has been my biggest thing in having to modify it. so iadvice a couple of mma fighters and they’re

like hey nate, i’m training two times aday with two-hour, three-hour training sessions and that is really a special case. so i can tell you again, i have no secrets.i’m not trying to hide anything. what we’ve done to that demographic is like hey, we’vemade their first meal of the day. that lunch actually includes more of the starches toimmediately restock glycogen reserves for the next training sessions. so they were burningout with a lower carb lunch. so we integrated some sports nutrition numbers, got them onan immediate recovery meal after their morning session. then their energy was up and goodfor their second training session. so there’s always going to be modificationsthat are necessary but overall for – i think

for a good general population who’s justtrying to lose weight or they’re athletes who’s training once a day, who wants toperform well, who wants to look good. i think it could work for a wide range of demographicsbut i don’t want to say it’s everyone. ryan: sure. what i really like and somethingelse i like about your book is the fact that you give so many different variations of i-feastin your book. you have the templates and letting people know, ok, this is – if you’re – whatis the term you used? a vampire? what was it? oh, man. say it again. nate: i think i said a day walker. ryan: yeah. day walker was what it was, yeah.so basically if you’re tied to a desk all

day long and you don’t work out, then you’renot going to want to be carb-ing [0:21:52] [phonetic] up at night heavily. so you givedifferent templates and that’s what i really like about it. so it wasn’t just or it isn’tjust ok, one pattern, this is what you do. bam! so it’s really – i really like thatabout that. so ok, let’s go back to this fasting in the morning. so i work out in the mornings. that’s mybig workout of the day. i will do my major work in the morning and in the afternoonsi will do a lighter session of maybe focusing on some stretching or things like that. soi know how this works but in the beginning when i started it, i was scared to death becausei was worried that i wouldn’t have the energy

to perform my workouts. so when we’re fasting,what’s going on? do i need a post recovery drink? do i need something before my workoutin the morning to make sure that i have the energy to do it? nate: no, actually what will happen is youare – so again it looks at the diet as a whole. so when you’re eating that big carb-loadedmeal at night, what happens is you’re restocking energy reserves, not only from your currentday but you’re also preparing for your next day. so i kind of look at the night feastas not only a recovery meal from the current day but a pre-workout meal for the next day. energy reserves last for a while so when youwake up in the morning, you’re going to

have plenty of liver glycogen to fuel thebrain. you’re going to have plenty of muscle glycogen to fuel your muscles during highintensity training. you don’t necessarily need to eat before your workouts to have adequateenergy resource. that’s a total myth too and if anything, a lot of people, they eatand then their blood sugar goes up and down and they get what’s called rebound hypoglycemiaand they actually perform worse because their body is trying to digest food. their bloodsugar is all over the place, so not necessarily. you will have plenty of energy reserves fromwhat you stored the night before to train the next day and there’s no bodybuilderwho talks about that. serge nubret and you don’t have to be in bodybuilding to appreciatethis but he’s like yeah, i never ate breakfast.

i always ate enough the night before so ihad enough energy to train in the morning. so again it goes back to – did it make sense?as hunter gatherers we need to eat a bunch of meals right before we went out and hunt.not that they just got up and went and packed their spears and went out hunting, man. ryan: yeah. well, i’m sure a lot of peoplehave that question and when i first started out on i-feast, i was kind of like man, thisis going to work out but i’ve been – what has it been? like five months now? i thinkit has been that long and it’s amazing. i get up in the morning and i’m like i feelgreat. i’m ready to go and i’m having the best workouts i’ve ever had.

i don’t want to eat breakfast at all becausei’m worried that it’s actually going to affect my workout and i’m extremely focusedand that is something too that i really got out of that or out of this is that when igo into my workouts, i’m so focused now and not lethargic or anything like that. now, it also helps me to look forward to thatbig meal at night and i just love it now because i can sit down with the family and i can eatand eat and eat and eat and of course, nate, got to be honest here with everybody. natehelped figured out a special plan for me that’s a little bit different from what’s in thebook but again, i’ve got special needs because i’m a special needs kind of guy.

but it’s great because i have really, reallyheavy carb day, a couple of days a week. i love it. just pig out and my wife is scaredbecause she’s like i don’t think we have any more food in the cupboard. you’re justeating so much. but yeah, good stuff. i just can’t say enoughabout this. so just going a little bit deeper into this, so we’ve got people out there.we’ve talked about the bodybuilders and things like that. but you mentioned brieflyabout this. so we’ve got people that maybe work out only two or three times a week. canyou kind of give an example of a way of eating that they could use? for example, it might sound like you’regoing to like carb up every single night.

so up until now, we’re talking about peoplewho are working out every single day and then maybe want carbs every night or rice, potatoes,like that. but can you kind of give an example for somebody who maybe works out maybe twoor maybe three times a week? nate: yeah, absolutely. i will give you thetwo extremes and then i will help you sort of come to it. that’s the problem. again,not to get on a soapbox, that’s a problem with our industry is that people try to makethese one universal diet plans that work for everyone and everywhere and it’s just notthe case and that’s really where information overload comes and you’re trying to sella program to the masses. you have to say it worked for everyone everywhereand it’s a one-set system and calories and

macronutrients and all that stuff. that’sa big problem because what happens is you have sedentary people following plans thatare better suited for athletes and they’re getting of course very obese and diabeticand things like that. they’re eating too many carbs and they’re not using them becausethey’re sitting at the desk all day. at the same time, you also get people whoare like well, we can only have low carb paleo diets even if you’re a high intensity anaerobicathlete. then what happens there, people aren’t supporting their anaerobic training. they’regetting inhibited hormonal output, damaging their metabolism, losing muscle, traininghard but not getting any results from it. so you have these two extremes where someonelike me is like look, i get it. both diets

work. it just has to be an appropriate matchfor the person. so yeah, although the structure of intermittent feast is the same, the caloriesand the macros and all that stuff are very based on activity levels, metabolic factors,physicals, things like that. so at the extreme, you have somebody who trainsfour, five, six days a week, seven days a week. well, they’re pretty much eating arelatively higher carbohydrate diet for most of the week. someone who’s sedentary, iactually recommend more of the low carb paleo versions. so they’re not really eating aton of starchy carbs at all. they’re emphasizing proteins and plant foods and then some wholefood fats that are primary energy source. so you have those two extremes and then someonewho’s working out two days, three days,

maybe they have a few days where they’reemphasizing more on the carbohydrates which are carbohydrates are really a fuel for highintensity anaerobic activity. so those go up when you’re training more.those go down when you’re training less. so someone – like you ask two to three times.so, maybe they have a few days in there and emphasizing more on carbohydrates and theyhave a few days in there where they’re not training back to back days. maybe the carbscome down and the calories come down as well and they’re eating a little more healthyfats and things like that. ryan: so basically like the days that they’reworking out, they just add some more calories in is what you’re saying.

nate: yeah, to me it always comes down tocalories in terms of – meaning that you can be in a calorie deficit, still includessome carbs in your diet and lose weight. you can even be eating no carbs and be in a caloriesurplus and even though you cut your carbs to zero, you can still be gaining weight andgaining fat. that too is that as long as someone goes with a little carb, they can eat unlimitedfats and unlimited calories and they’re going to get ripped. that’s not the caseeither but yeah, so all those things, calories, carbohydrates, they’re all manipulated upor down depending on activity levels and goals if you’re trying to gain muscle versus losefat. all of those things are taken into account. so i include those in different calculations.i don’t have one diet in the book. i have

like five. ryan: yeah, it’s awesome. i love it, loveit. nate: i have lots of diet. there’s a fatloss diet geared towards a sedentary person versus a fat loss diet geared towards an activeperson. there’s a bulking or a muscle gaining diet. there’s ones like we’re talkingabout now where they’re more calorie cycling diets where on off days you’re eating less.on training days, you’re eating more and i think that’s the only way to truly matcha diet program to the person. now there’s still going to be – like yousaid, there’s still going to be refinement based on biofeedback and assessing and testingin the real world but i think i can give someone

a really good starting point with some ofthose different templates. ryan: yeah, man. it’s good stuff, good stuff.you’ve answered all of my questions and more and i can talk about this for hours andhours. if someone wants to learn more about what you’re doing, where can they contactyou? nate: yeah. i have my website. i’m doinga little bit everywhere like i said in the beginning. so i write for different magazinesand stuff like that. but that place is always my home base which is my website, which iswww.natemiyaki.com. that’s where i have kind of everything i’m doing. anytime ipost something on different sites, i put it up on my own as well. so really that’s thebest way to get a hold of me.

ryan: all right man. that’s awesome. thankyou so much for talking with me today and we kept it pretty clean, no raunchy talk today. nate: that was hard man. that was really hard. ryan: yeah. nate: i’m trying to make a good first impression.

8 hour diet review,ryan: well, listen, thank you again and besure to check out nate’s info i-feast and anyway man, i will hopefully see you soon.thanks. we got to do this again soon. nate: oh yeah, man. anytime. ryan: thanks brother.1