Ep 52: Exasperated Ranting

Whew. Thought this was going to be a mellow episode and it ended up being my most ranty episode yet. There are just some things that blow my fucking mind…..

And they all seem to have made their way into this episode. Enjoy!


On this episode:

Everyone is on a diet (39:00 )
-they are all fucking stupid
-the people promoting them are stupider
-FML. Fasting frees your life (24:53 )
– there is more and more to fasting that I am discovering

Insta Answers (17:40 )
-what are my beard goals?
-how important is sleep?
-do we need rest days?

Walking 5km isn’t special ( 35:00)

Odyssey update ( 7:29)


Thank you all for listening! Don’t listen to this one in public without headphones…..

-Coach Taylor

Ep 51: Maybe A Little Too Philosophical

Welcome to episode 51 of Coach Taylor Radio!

I don’t know if last weeks episode sent me on a philosophical bent or if it is all the meditation and reading but I think I got a little deeper into some cultural issues surrounding out health and fitness.

If you loved it, awesome. If you want more traditional ‘fitness’ content, send me your questions!

On this episode:

Insta Answers (13:08)
-tips for wrist strength
-probiotic supplements vs. fermented food
-should you stop eating oxalate?

Anti-Nutrients (26:08)
-be VERY careful of these dangerous substances!

Odyssey 2019 Update (4:20)
-I can buy guns now!

Why Calories are a Lie and Skipping Breakfast (32:50)
WON’T kill you……….

Costco as the Devil (39:40)
-wrote and article and here discuss an article using Costco as a metaphor

Thank you for listening, as always! I appreciate your time very much and will continue to bring you what I believe to be the most valuable information out there related to your health and fitness!

-Coach Taylor

Ep 50: The Best Advice I Have Ever Given

Welcome to the fiftieth episode of Coach Taylor Radio.

This is important. I don’t usually ask this – but I think that this one needs to get shared. Make the people in your life who are important to you listen (or watch on FB or Youtube). Share it with everyone you care about and then pester them into submission and make them listen!!!!!!

I wanted to do things a little differently for this episode so instead of answering questions and going over topics I created two sections.

Section One ( starts at 5:00)
-A complete overview of EVERYTHING I think you should be doing for the rest of your life to maximize your health, fitness, and happiness.
-This is the culmination of everything I have learned from more than 15 years working in my field, two university degrees, countless certifications, courses, clinics, lectures, books, and resources, and personally coaching thousands of people.

Section Two (starts at 39:20)
-We do goal setting all wrong and we focus on the wrong aspects of our lives to bring us true happiness and satisfaction, which in turn is the basis of our health.
-In this section I go over what you need to do in order to live a fulfilling life vs. life of stress and struggle.

I truly hope that this episode causes at least a few people to stop, think, and begin the process of making changes to enhance their lives now and for decades to come.

Thank-you to all who have listened over the years to my idle musings on health and fitness. I love each and every one of you (even the haters!) and will continue to passionately deliver health and fitness advice designed to improve the quality of your life.

All you have to do is listen and make small steps everyday.

-Coach Taylor

How Costco Represents Everything Wrong With Western Culture

It used to be a typical weekend activity for me for a large portion of my life, the foraging trip to Costco. Everything you need under one large roof and in such mass quantities that the cost of good purchased is perceptively lower than obtaining products elsewhere. We would roll into an oversized parking space grab an oversized cart and meander the typical route through the store starting past the electronics and finishing at the register just before passing by the indoor version of a food truck. Along the way sampling everything at the little sample counters, discovering all sorts of new products and revelling in the glory of the amazing deals filling the cart. It was often a trip shared by various family members and the social aspect truly solidified the good feelings associated with the trips.

This is modern hunting and gathering. This is how Costco has become the behemoth that it is today, through leveraging our very genetically crafted patterns evolved to sustain the lives of ourselves and of our tribal groups. Such a masterful culmination of decades of consumer research combined with deeper understandings of evolutionary biology and modern psychology has resulted in the ultimate marketing machine.

And it is insane.

Costco is a representation of almost everything plaguing our ‘modern’ western society.

We gave up our membership three years ago and I haven’t set foot in there since. I intend to never pass through those always-open doors ever again. I don’t miss it and surprisingly my life has not degraded into total chaos lacking the essentials of life. I don’t miss it.

Yesterday I was picking someone up from our local branch and sat in my vehicle pondering this modern mecca and observing the comings and goings of the patrons. This article began to form in my head and with an upcoming holiday weekend based on the mass consumerism endemic to our culture (because yes, Easter has become just another mass-market selling opportunity. Sorry to my religious readers, of you still embody the spirit of the celebration I hold you no grievance, however, you are the minority) and I needed to get it all out.

The same pattern was repeated over, and over, and over again during my thankfully brief observational study. The majority of the people I saw were overfat, those that weren’t almost all had readily observable movement and mobility issues, gait patterns were slow, plodding, and poor, and dour expressions were the norm. I felt like I was just a few degrees away from observing an episode of The Walking Dead.

Yes. Some GROSS generalizations in the preceding paragraph but they were accurate for the majority of the subjects I observed. ‘The majority’ intrinsically implies that a large percentage of the people I saw did not fit the aforementioned description. So do not comment or write to me stating that this isn’t true of everyone. I get it.

The zombie like adherence to this modern cultural phenomenon is indicative of how so many live their lives today.

Now let’s get to the meat of this article and go through just what exactly it is about Costco that is so representative of the issues plaguing this ‘modern’ western culture.

[Side note: I keep putting ‘modern’ in quotes for a reason. We use the term modern with the implication that it is somehow better than cultural practices that existed before. I do not hold this viewpoint. While there are many amazing aspects to society today there are also many aspects that I truly believe are horrific and that we are losing some of the very essence that makes us human. An article for another day.]


Mass consumerism

For most of the people on the planet, homes are quite small and are often shared by immediate and extended family. That is if there is even the ability to HAVE a home and not be forced to rent or lease space to live and/or the land most people reside on. In Canada and the US almost everyone lives in, what would be considered throughout the rest of the world, massive and luxurious dwellings that are essentially empty. If you are reading this and think I am wrong you need to do a little learning into the rest of the world.

What has always blown my mind is the amount of STUFF that we have. We have so much stuff that these huge dwellings we have are absolutely packed with it. Rooms are filled, closets are filled, garages are filled, everywhere, stuff. And it gets crazier.

Like this fucking really blows my mind. We have so much stuff that we can’t even fit it all into our homes. Storage businesses are a huge and growing market. We have so much stuff that we have to go rent even MORE space and then pack that full of stuff to. What. The. Literal. Fuck. It’s actually insane.

And Costco is right there to help us fill it all up. More is better. More is cheaper. Value. Why buy one when you can have three. Last years version is done, you need this years version. It’s better. People will like you more. You wouldn’t want anyone to see last years Christmas wreath on your door would you. Horrific.

We buy and we buy and we buy. Then we store it. Or throw it out. Spring-cleaning is common here. A way to unload all the stuff you have collected so you can fill it up with newer, better stuff. Costco’s business is reliant on this. If you aren’t buying in bulk then they will go out of business.

But, Coach Taylor, I go there for food, which you have to buy on a regular basis. True. This is true. And Costco obliges. A dozen eggs? Nah, a tray of 36 eggs. Franks hot sauce? Here is the oversize bottle in a two-pack. Why buy a measly little ice cream when you can get 4 litres of it for the same cost! There are some very interesting analysis of the actual cost of Costco food that show the actual cost of the food when accounting for waste and loss (like when you don’t eat all 4lbs of strawberrys and trash (sorry, you compost, right?)) is not any cheaper at Costco than at any other grocery store.

Costco feeds mass quantities and the mantra of buy more. It is the corporeal representation of mass consumerism.


Animal Meat and Agriculture


This is going to hurt some of you. I am not sorry. You shouldn’t be sticking your head in the sand. Open your eyes my friends.

People always say to me: ‘oh, but I get my meat from Costco, it’s so much cheaper.’ Yeah, it is. Do you know why it is so much cheaper? Do you know how they get it cheaper? ‘Well they buy it in bulk and pass the savings on to us.’ True! Do you know how they get that much meat to keep all of their locations fully stocked all the time?

Have you seen a commercial beef farm? Have you seen the chicken farms? Have you looked at the photos of pigs who live in a steel cage on their side their entire short life? Oh, is that too hard to hear? Too fucking bad.

If you buy your meat at Costco you are a primary contributor to the horrific and abusive treatment of millions of animals. You just are. And you can pretend it doesn’t exist all you want if it makes you feel better at night on a stomach full of steak but that doesn’t change the fact that Costco is right up there with the fast food industry and horrific treatment of animals.

Yes, I used to buy meat there all the time. It was cheaper! And yes, I am getting quite preachy now. Because I have learned and am making every effort to change my habits. To be a better human. I love meat and I think it is good for us. But where it comes from and how we raise it are vitally important.

I won’t dive too much into agriculture here but it is reminiscent of the same types of things I am talking about with raising animals. The environmental damage that modern agriculture creates is completely ignored by most of us.

Please read Michael Pollens book, The Omnivores Dilemma, before lashing out at me over these topics. Learn first, then we can discuss.




I don’t think I am going to spend much time on this one. The plastic. Plastic on plastic on plastic. And I get it; it’s not ONLY Costco here. But just take a walk down the enormous aisle and see the sea of bulk packaging.

Remember, this article is about Costco being representative of everything wrong with our ’modern’ culture, it is not about how Costco is so bad and everyone else is better. Amazon, grocery chains, and most retail is just as guilty, sometimes more so, Costco just represents it all so well!


Socialized homogeneity


Oh, I am sorry. I don’t mean to offend, I really don’t. But when you mass consume products at Costco do you somehow think you are unique? That you are displaying your own individual style? You and the 100,000 other people who bought the same Christmas wreath this season.

What ever happened to making our own decorations? Going to local artisans and contractors for furniture, tableware, decorations, and the like? Costco. Costco is what happened. We get spoonfed what to watch, how to dress, how to decorate, what season it is, how to setup our yards, and what is ‘in style.’ Then you have to buy it to display how on trend you are. Otherwise people might judge you!

The same goes for food. The pre-made party snacks, dips, crackers, displays, and other fare that that is purchased and then re-heated at home so you can be the consummate social entertainer. But you didn’t make any of it. You didn’t create it. You don’t know who did make it, prepared it, grew it…there is no connection to it.

It has made us a culture of the same. Drop yourself into almost any city in the US and Canada and you would be hard pressed to know where you are if you landed in the shopping districts. It’s all the same restaurants, the same stores, the same layout. It is all the same. Our houses are decorated with the same things, the food we eat is the same, the media we consume is the same. And then every year you have to repurchase everything to keep up with the trend, which was given to you by those awesome designers and buyers at Costco.


Gluttony and Mindless Eating


You wander through the store. You eat a sample of this. You try a morsel of that. An hour later you don’t remember it. And people get crazy. Butting in line trying to get their hands on the food before there isn’t any left (you think it’s an accident that those little sample tables only put out a little at a time?). And people wait. They sit and spend their valuable time standing there waiting for some stranger to heat up something our of some package that was put in there by a combination of other strangers and machines. All for what? That mouthful of hotdog with a new relish? The frozen quiche? What. I. Can’t.

Then comes the register and checkout point. The smells of the hotdogs, fries, gravy, poutine (it’s Canadian and I am not proud of that), and pizza, all accompanied but magnificent soft drinks in voluminous sizing. And cheap! Why wouldn’t you have a dog, fries, pop, and an ice crème at 3 in the afternoon after eating all the samples and before you head home to make an epic meal from all the purchases you just rang through the register.

The wanton gluttony and the mindless eating is so pervasive in our culture and Costco has capitalized this right into billion dollar profits. Food is produced to maximize calories and minimize satiety so you can eat more, consume more, buy more and get an awesome dopamine high in the process.


You Are The Cattle


I hated this at Costco. The system. You walk in and they check your card. Then you walk the way they tell you (lol, have you tried going through Costco the opposite way as everyone else? Can be quite a fun time) like a perfect little school of fish swimming down river. Then through the checkout partitions (where you wait in yet another line) reminiscent of every slaughterhouse in the world. And then the coup d’état, that fucking person making yet ANOTHER line so that they can scan over your bill on the way out. Oh man I hate that part of it all. Something viscerally enrages me being monitored and supervised like that.

You are cattle. Our entire culture treats us this way and Costco leverages it under the guise of a better shopping experience for you. Making it more efficient for your benefit! We have been lulled into a feeling of heard mentality and barely anyone is even aware of it. We have allowed this to happen and are headed to our own slaughter.

Most people go through life a mere member of the flock doing our best to stay in formation (studying bird flocks and fish schools is oddly fascinating!), fearful of what might become of us should we step outside the norm. We allow ourselves to be dictated to and give it no thought.

Why is this important? Because it makes us mere consumers that can be manipulated, controlled, and sold to.When we give up our freedom of thought and we don’t reflect on the WHY of the things that we do we end up victims of the marketing machine.

And that is exactly what our culture does and exactly what Costco leverages.

As Katy Perry succinctly serenades us, “I stood for nothing, so I fell for everything.”

What Does This All Mean


All three people who are still reading this might now be wondering what the fuck this has to do with health and fitness. Coach Taylor has gone off the deep end, or as my wife tells me, has gone full hippie.


I have always been fiercely independent and I regret the years my eyes were not open to this. I am not perfect. I am not asking anyone to be perfect. But I want everyone to take a step back and really think about things. To contemplate the why. To ask yourself what you really need.

To explore what is really important in life.

And how does this affect your health?

It is because these fixtures of our modern culture all lead to everything that is destroying our health. Eating too much, mass produced food, packaged and highly processed food-like things, stress and anxiety, and environmental degradation. These things directly impact our physical health and our mental health.

Costco perfectly highlights it all. Aisle upon isle of mass produced goods. Packaged and processed shit storms left right and centre. Gluttony. Over-consumption. Stress inducing lines and parking lots. I could continue this list all day.

It is important to ask questions of yourself and your life: what do you really need? Are there better ways to procure what you need that support your more immediate surroundings? Are you over-consuming?

Intrinsic happiness for a fulfilling life comes not from consumption but from participation. Our culture has been foregoing this for decades and Costco is the modern success story of all of it.


-Coach Taylor

Ep 49: Time to Stop Adulting and Be More Like a Baby

Welcome to episode 49 of Coach Taylor Radio!

I have never spent more time prepping an episode in the history of Coach Taylor Radio. So I think it’s a great episode, however, did not hit my goal of keeping it to 45 minutes….whoops!

Had a lot of great questions and some great discussions this week and think I fit it all into this epic journey!!!! Grab some tea and come hang out!!

If you would prefer to watch the ‘cast, all episodes are being put up over on my youtube channel – so just click the link above!!!!!!

On this episode:

You need to act like a baby (52:40 )
-this is far more important than you think, listen to this section if nothing else!!!!!

Inflammation (30:30 )
-what is it and why should you care?

How to motivate yourself to train ( 43:00 )
-dive into this here and also in the insta answers segment

Odyssey Update ( 5:00 )
– cold training works
-frustrating days
-don’t fill all your moments

Insta Answers (17:00 )
-will try and add this weekly…if I remember!
-Is gut health important
-should you eat easter chocolate
-how do you make people actually exercise and not just talk


Thank you for listening!!!!

The cast is now live on itunes (and searchable finally!), as well as published on Spotify and Google Music….and apparently a bunch of other apps I have never heard of and have no idea how they work, lol.

If you have questions, comments, or concerns, you know how to get in touch!

-Coach Taylor

Ep 48: Busting open the spine of the fitness world

Welcome to episode 48 of Coach Taylor Radio!!

WHEW!!! This is the longest episode yet, clocking in at just over an hour! But it is all important stuff!!!!! I keep saying that this is the most important episode ever but this time I really mean it! Lol – kind of. It is important to be sure!!!

I also believe I am finding my groove and really starting to enjoy creating this content vs. doing it because I feel like I should be doing it. And, just like with your fitness, when you can make it enjoyable everything is better!

On this episode:

Why I don’t believe in progressive resistance training ( 48:09 )
-this is literally the spine of fitness and I am about
to snap it.

Can you eat sugar? Yes. ( 33:10 )

Why don’t you take me seriously? ( 24:18 )
-I know in general you do but there are some things
which people just cannot get through their heads
how serious I am being when I say it’s important!

Odyssey 2019 Update ( 5:06 )
-some big stuff in here: why I am going to buy a gun, elitest
attitudes about meat, Coach Taylor’s Kitchen, and our internal
debate about fitness

Pushups ( 41:43 )
-why to do them and how to do them

As always, thank you so much for investing your time with me, I sincerely hope that it helps you live a healthy life! Any questions or comments, send them my way!!!!

-Coach Taylor

Ep 47: A little bit more ranty

Why Low Carb Diets are Stupid and the most important segment I have ever recorded

Hello and welcome to episode 47 of Coach Taylor Radio!!!!

You can listen along here on my website or if you prefer you can head over to Itunes, Google Music, or Spotify and search for Coach Taylor Simon!!!

That’s right, I am infiltrating everywhere now!

If anyone would like to watch the episode, head on over to Youtube where I will be posting the ‘cast in video form! Is it as exciting as binging Netflix? Well….I think so! 🙂

This week is the beginning of our TT Online Fitness Spring Challenge, you can check out the details – it is based on my year long health odyssey so it will be like joining me on my journey!


And remember: I am sponsored by ME!!!! Check out TT Online if you want to work with me and my team instead of following those useless insta videos that haven’t gotten you anywhere yet……


On this weeks episode:

I tell you why Paleo and Low Carb Diets are Stupid (12:33)

How Important are Group and Family Meals to Health? ( 36:42 )
–> This is actually one of the most important segments I have ever
ever put onto my podcast!!!! Listen to it!!!!!

Training With Back Pain ( 28:54 )

Inflammation and Diet ( 32-ish…. )

Why Most Fitness Research is Useless ( 23:18 )

Health Odyssey 2019 Update (3:34)


Thank you so much for listening, I sincerely appreciate your time!! If there is anything you would like me to discuss on future episodes just ask!!!!

-Coach Taylor

Ep 46: Listener Questions and Why you should be fasting

Discussion of my fasting article, can kids eat fat, and why it is important to include rolling in your training

Welcome to episode 46 of Coach Taylor Radio. And you had better fucking appreciate it because it has been a LABOUR of love…oh man. Multi-tech difficulties to say the least!!!!

Why? I am now going to be filming the podcast as well as recording the audio!!!! Sooooooo….if you want to watch instead of listen then head over to my youtube page!!!!

Here is a quick link and will add to my site menu. Even if you don’t watch it – I would super appreciate a subscribe to the channel and I WILL be posting exclusive content over time!


Don’t worry! Will still be recording the audio version and it will be here and on Itunes!

On this episode:

Intro ( 00:12 )
–> This is long. A long long rant. Some people hated on me hard last week so I thought I would discuss it and go over my ban and blocking rules!

Odyssey Update ( 21:35)

Fasting Article ( 28:43 )
–>Lol, there is the podcast version and there is the youtube version. I explain and you can check out both!!!!
–> Really wanted to go into the article a bit and answer a couple of questions
–> Fasting and medications as well as fasting and working out!

Can Muscle Turn Into Fat? ( 34:07 )

Rolling ( 46:00 )
–> Not the foam roller kind but the keep you healthy for the rest of your life kind

Can Kids Eat Fat? ( 43:36 )

Stop Researching Already ( 49:12 )
–> Sometimes it is a little too much, I explain why

I thin version 4 of this weeks podcast actually worked out! Yay! If there are any issues – suck it up because I am not making version 5!!!!!

As always, I appreciate your time being invested in my podcast and any questions you have, send them my way!!!

-Coach Taylor

Why I Love Fasting (And Why You Should Too)

WARNING: This is long. This is important. You MUST read it. It will be vital to your life. So get a nice cup of tea, kick back, and dive in!!! 

I love fasting. You should love fasting. You should be fasting. Every human should be fasting.

Blog complete.

Lol, right. I mean that truly is all that I want to say and all that needs to be said. However, I recognize this would never be taken seriously because people want evidence! Where is the study? The fact that the vast majority of people have no idea how to interpret nor comprehend studies has no pertinence on the matter.

So I will endeavor to deliver an explanation of my opening statement, nay, of my opening conviction, in the hopes that you can garner a new understanding of why this topic is so very vital to you.

But if you don’t feel like reading at the moment, let me give you the conclusion now so that you can get on with your day: you need to have fasting periods in your life as a regular part of your health plan.

There you go. Objective completed.

For the rest of you, here we go!

I am going to present to you in this article an overview of the primary benefits related to fasting and health. The goal is that you will finish with enough information to guide your own personal inquiry. You should not believe everything I say, in fact you should not believe everything ANYONE says. You should be a competent investigator when it comes to your health. Read, learn, read more, and then formulate your own conclusions. While I am not going to include a list of journal citations (AHA Coach Taylor! I knew it!!! This is all just your personal opinion!! No citations? Then you haven’t done your home work!), I am going to provide a summation of the existing literature. I read journals and expert information on this daily but I believe spoon feeding lists of references simply leads to blind faith followers. That is not my style.

I want you to question me. I want you to doubt me. I want you to go out into the world of information and prove me wrong! This is how I ensure that my arguments are sound.

Ok, ok…I am getting on with it…

Let me first say that I hate the term intermittent fasting. Why? Mainly because it has become far to ‘catch=phrasey’, as most things in the fitness industry do. Over the last five years it has become another ‘diet plan’ or something that ‘you do’ and the true importance of fasting for your body is now overshadowed by the never-ending quest for weight loss.

There is also a complete lack of English comprehension at work here as well. Even if I chose to keep the term ‘intermittent fasting’ it is readily apparent that most people have never read a dictionary.

16:10, warrior fasting, 5:2, eat stop eat, alternate day. All labels within the fitness community for different fasting protocols. Everyone is seemingly oblivious to the fact that by following a schedule you are no longer doing anything ‘intermittently,’ right?

Weight loss. Fat loss. The two primary tenants of the modern concept of fitness. EVERYTHING is related to these concepts and if your diet and/or exercise program is not demonstrating how to lose weight it is relegated to the dustbin of failed promises. Yes, there is the other side of fitness, ‘how much can you lift, bro?’, however, those people are so enchanted by the mythology of eons past I don’t even attempt to explain to them the ignorance of their thinking

The FACTS are simple: fasting is essential to your health and is the easiest way you can make positive changes to your life immediately.

Please note that for the duration of this article I am simply going to say fasting and will be desquamating the term ‘intermittent fasting’ forthwith.

This is the point where dieticians and most of the medical industry will begin to freak out. Their outdated beliefs that we must eat every three hours to balance blood sugar and that breakfast is a vital component to ones health are so ingrained into their DNA that the mountain of evidence and information contrarian to said beliefs are completely ignored. It is disheartening and actually a little bit scary.

The peer-reviewed, longitudinal evidence available on the effects of fasting on human (and actually on all animal) health is voluminous and categorically affirmative. In my five years of studying the results of fasting on biological organisms I have yet to find a negative outcome in the literature. As stated above, PLEASE go out and find the evidence otherwise because I want to ensure I am not missing something!

Typically when people attempt to point out that the outcomes of fasting protocols do not show strong evidence, it is because they are fixated on weight loss.

It is true, ‘intermittent’ fasting as a mechanism of weight loss has mixed evidentiary findings. I would say in my learning that it is pretty evenly divided between the findings that the protocols are effective as a weight loss program and the findings that the protocols are not effective. One very strong finding here is that almost overwhelmingly the data suggests that the protocols studied so far are no more effective than other weight loss interventions. Essentially, if the goal is weight loss the fasting protocols do work, but so do many other weight loss interventions.

This brings me to the essence of this article.

I am not writing about weight loss and I firmly believe we have to take that idea out of the discussion of fasting. Well, actually, I firmly believe that we have to take weight loss completely out of the discussion for everything fitness related but that is an article for another day.

Because when we look at fasting through the lens of every single scientific field that has invested time into researching the effects on biological organisms (yes, that includes you, you beautiful homo sapien you!) the results are truly extraordinary.

Improved health, increased longevity, decreased disease risk, improved immunofunction, and improved cognitive health are just some of the verified outcomes.

It sounds too good to be true, doesn’t it?! And isn’t that what every health program promises? Yes. Yes it does. So what makes this any different? How do you know this is for real?

Simple. Neither myself, nor anyone discovering these findings, is trying to sell you something. Because there is nothing to sell. There are no products, supplements, or specialty foods required. There is no money to be made. And this opens the door wide open to explore actual evidence with no ulterior motive of profit gain.

Trust me, that sucks. I have spent a decade and a half watching sham snake-oil sales people and idiot fitness people make fortunes, while I stay true to my ethics and make ends meet. I’m ok with it. All I truly care about is improving the quality of people’s lives.

What then is the purpose of this article?

I want to provide you a stepping stone to further learning. I am going to give you a very brief overview of my learning to date and all of the areas that fasting has shown positive results for human health. You have two options from there.

First: take what I say as factual, trusting that I have done my research and will continuing to follow all of the latest information as it becomes available. Then you can focus on incorporating fasting into your life. I will talk about strategies for this at the end of the article.

Second: begin your own learning. Use these areas I am about to highlight as a starting point to begin your own investigation into the history and benefits of fasting. Question everything. Hunt for a variety of sources. Ensure you are investigating a variety of fields of study.


Here we go! The primary benefits of fasting I have gleaned from years of research, self-experimentation, and observational information from clients I have helped to incorporate fasting.

  1. History


In the history of the planet earth it has been the rare exception that any species or organism has had access to nourishment (food) easily and at all times. Life itself is a constant struggle to obtain enough resources to live. The physiology of animals and plants has been completely evolved around the procurement of resources to sustain us.

Only humans through the use of technology and highly evolving intelligence have been able to surpass this limitation. And only in the last 100 years have large numbers of our species been able to have unlimited access to food. Today, modern western societies and increasing numbers of other societies have access to a large variety of immediately accessible food whenever it is desired.

Of course we over eat. We are genetically built to consume and store as many calories as possible. It is how we ensure long term survival – store as much as you can when there is plenty in order to give yourself the best chance of surving the periods of scarce resources.

We are living in a time, however, that food is always available. Not just available but actively pushed on us. Our bodies were not designed for this and as we continually eat we eschew the mechanisms our bodies have to keep us healthy.

Only recently have we begun to understand that these mechanisms are not just about keeping us alive in times of scarce resources but they are actually essential to our health. Our bodies need times of scarcity in order to function at optimal levels. When we eat too often this break never occurs.

While this article is not going to dive too deeply into WHAT we eat it is important to also note here that until around the 1950’s highly processed food that was able to last for weeks or months did not exist. Later we will briefly discuss the importance of what you eat but it must always be remembered that did not evolve to eat 90% of what you currently find in most grocery stores (not to mention about 99% of what you find in convenience stores…)


Eat your breakfast! It is the most important meal of the day! Say’s all of the corporations who want to sell you cereal. There is actually a well documented history of the rise of the cereal companies and I highly recommend you look it up. Although it can be a little bit scary!

My point here is that there are many ideas that have become common place in our modern times, which run completely contrary to the actual history of humanity. I do not want to get all ‘conspiracy theory,’ however, it is important to note that if you dig a little deeper into the history of our food and our food supply almost all of our food habits and food supplies have been crafted, created, and manufactured intentionally to increase profits. Seriously, I am not making this stuff up.

The truth is that for the majority of the existence of humanity we have eaten once or twice a day, typically around mid-day, and experienced times of feast and times of famine.

The idea of three meals a day plus snacks in between is a VERY modern creation and is beginning to show its horrific effects to our health. It is going to be a very hard battle to fight any kind of change to this ideology and I personally believe it is a losing battle. There is too much vested interested in having us consume as much food as possible.

It must also be noted that feasts and treats were VERY different than what we currently experience. I have written a lot about this and delved a little deeper in my article, ‘The Brutally Honest 6 Reasons You are Still Over-fat,’ so I will not go too deep here.

Feasts were rare. Special occasions and after harvests. Obviously, harvests were annual so this was beyond our control. Feasting would have been during celebrations like weddings, specific holidays, or other communal gatherings and would have been very infrequent, most likely only a few time a YEAR.

Today we feast almost daily. Weekends are a constant feasting period and in between there are birthdays, work parties, congratulations you went to sports practice today and deserve a huge meal times. It is constant.

Treats have NO meaning. Cookies, cakes, ice-cream, donuts, pastries, candy, and all of the other shit crap non-nutritive food didn’t even exist before the 20th century! Today they are consumed almost daily. We are especially bad at stuffing this crap down the throats of our children because apparently if they go longer than a day or two without it they will be emotionally devastated and their lives will be terrible.

What does this have to do with fasting? As I will touch on later, when we have fasting periods (as we should) daily there is an even greater importance needed on food quality and there is far less room in our diets for this non-food shit.

Let us dive into the documented benefits of fasting from different disciplines.

  1. Autophagy

In 2016 the Nobel Prize in Physiology or Medicine was awarded to Yoshinori Ohsumi for his discovery on the mechanism for autophagy. Why is this important? Because I want to highlight how new this information is. While we have discovered A LOT about science and nature in the last 400 years, we are still not fully versed in the functioning of our physiology. This concept was hinted at in the 1960’s but wasn’t actually elucidated until the 1990’s!

Autophagy is a term for the underlying mechanisms with our bodies that is a fundamental process for degrading cellular components and then recycling those components. Essentially, it is the garbage truck system of your body and is responsible for cleaning up the degradation of cellular components, which includes things like bacteria and viruses.

Thanks to Ohsumi and others following in his footsteps, we now know that autophagy controls important physiological functions where cellular components need to be degraded and recycled. Autophagy can rapidly provide fuel for energy and building blocks for renewal of cellular components, and is therefore essential for the cellular response to starvation and other types of stress. After infection, autophagy can eliminate invading intracellular bacteria and viruses. Autophagy contributes to embryo development and cell differentiation. Cells also use autophagy to eliminate damaged proteins and organelles, a quality control mechanism that is critical for counteracting the negative consequences of aging.

Disrupted autophagy has been linked to Parkinson’s disease, type 2 diabetes and other disorders that appear in the elderly. Mutations in autophagy genes can cause genetic disease. Disturbances in the autophagic machinery have also been linked to cancer.”
-https://www.nobelprize.org/prizes/medicine/2016/press-release (Visited March 14th, 2019)

Did you read that? If not go back and READ IT. This isn’t some random theory spewed off from an over zealous celebrity on GOOP. This is real science that won a Nobel Prize. This process is already recognized as vitally important to our physiology and we are just beginning to learn about it!

You want to do everything you can to keep this process functioning at optimal levels. How do you do that? There are only two known ways:
1) Exercising with rigorous intensity
2) Fasting periods of 16 hours or longer.

Two things that are vital to your health. Do them.

  1. Brain Health

Periods of fasting have been associated recently with reduction in risk of many cognitive issues currently plaguing our population. Research is ongoing in the fields of Alzheimer’s disease, dementia, depression, and other areas. So far all of the research is demonstrating positive outcomes for those with fasting periods. Obviously, with these types of conditions longitudinal research will take time but with all of the other benefits, why bother waiting?

The brain itself has been shown to have positive effects from fasting periods which many people associate to the other demonstrable benefits of fasting, which include: better sleep, better focus, increased attention spans, clearer thoughts, and improved memory. There are many mechanisms being investigated at the moment and it is unknown at this time the exact physiological process that is creating these results.

  1. Improved Immune System

Improved functioning of the immune system has been observed as a result of fasting and current research is being conducted with AIDS patients as well as cancer patients.

Again, the exact processes are currently not known, however the outcomes are all positive.

As far as I can tell, the following is mostly anecdotal, but it is prolific enough that I do think there is something worth noting. Decreases in sickness and illness are very commonly reported from those who fast and I have personally observed this myself and with my clients. It does stand to reason that if fasting has positive effects on the immune system we would be less susceptible to these types of illnesses.

It is unknown if these outcomes are resultant from fasting itself or other mechanism that themselves are improved as a result of fasting, for example our microbiome, which we will discuss shortly.

  1. Inflammation

Multiple studies have linked fasting to decreases in body inflammation and inflammatory response. It is widely accepted that chronic body inflammation has very deleterious effects on the human body so any mechanism of reducing this should be explored rigorously. Again, the exact mechanisms are unknown at this time but the correlation is there.

  1. Cardiovascular Health

There is small amounts of data on fasting and cardiovascular health and to my knowledge there have not been any specific studies addressing this. However, there are many research summaries that have found links as well as fasting studies that have found links.

The fact that fasting has been linked consistently with reductions in bodyfat, blood pressure, and improved blood triglycerides is undoubtedly underlying the reduction in CVD risk.

  1. Improved Blood Sugar Balance and Hormone Level

A common fear amongst medical practitioners and dieticians is that prolonged fasting period will wreck havoc on blood sugar levels and the levels of other hormones, such as IGF-1. This in turn could negatively impact both healthy people and those with diseases such as diabetes or metabolic disease.

However, all current research as demonstrated improvements to both type 1 and type 2 diabetes as well as reduction, if not complete reversal of metabolic disease. Hormonal research has also found the fasting protocols lead to an improvement in the bodies hormone balances.

  1. Other Medical Issues and Lifespan

It is FAR to early to think that fasting is a cure for major disease, however it must be noted that there is a growing body of research demonstrating reductions in incidences of cancer and reductions in incidences and symptoms of multiple sclerosis. Again, this is not yet a viable treatment option but the correlations are beginning to be observed.

It has been known for decades that a reduction in an organisms overall calorie intake is directly related to increases in lifespan. A 30% reduction in overall calories over the course of an organisms life statistically leads to a 30% increase in the organisms lifespan. This has held true across all organisms studies. Fasting invariably leads to long term reduction in calories so it is not surprising that this is correlated to increase life span.

  1. Gut Health and Microbiota

Like autography, our understanding of our gut microbiome and our gut health is still in its infancy. To date however, all data in this field continually supports the idea that the bacteria living inside of us and all over us are VITALLY important to our health.

As I write this article, yet another article, published in the Journal of Physiology, links our microbiota with health benefits, in this case, reduction in cardiovascular disease risk.

Our fascination with sterile environments and our war on all bacteria is linked to dozens of modern health issues such as increases in allergies, increases in disease, reduced immunity, and a host of metabolic disorders. This is just to name a VERY few.

Fasting protocols have consistently been found to have positive effects on our microbome and on our gut health. As I shall discuss shortly this is most likely from two factors; giving our body a beak from constant digestive work, and creating a focus on healthier foods by limiting available eating time. Again, this research is still very new and the next few years will be very exciting!

  1. Matches Our Physiology

As I have stated, there is no organism on earth that has constant and easy access to a source of sustenance. Life is essentially a battle to obtain enough food to keep us alive so that we can procreate. Yes, humans have developed beyond that into future planning and philosophy, however, our genes and our cells do not know this. They are still operating on the premise that the purpose of life is to consume as much food as possible to prevent starvation.

Because of this fact our bodies have a host of mechanisms to deal with periods of low to no food availability. The keto club LOVES to talk about ketones, which is just one of many tools our body has at its disposal to protect us from starvation. This system flips us over to a fat metabolism in order to keep us alive and this is why people love the idea of it. Burning fat as fuel? I can finally get those abs! Our bodies also will down regulate our metabolism and they will shut of different functions in an effort to preserve energy, to name but a couple of others. There are a host of possible routes our bodies can take to protect us.

The purpose of this article is not to discuss the efficacy, nor the intelligence, of attempting to manipulate these systems as a means of conceivably obtaining some kind of culturally mediated aspiration, but is being written to discuss the benefits of fasting protocols for your body. The question of IF we should manipulate these systems can be left for another day.

The last decade has shone a new spotlight on how our bodies truly work and what has been uncovered is that because the rigours of life have created the multitude of protective systems, our bodies have actually come to need periods of eating restriction. We are literally built to function without constant food ingestion. With the richness of modern culture attempting to prevent any type of starvation because of the fact that we are able to constantly have food (unprecedented in history), the idea that constantly eating must be better for us took a strong foothold.

It is now quickly being understood, however, that this is not the case. Example after example, and data point after data point, is demonstrating that our physiology does its job the best when we eat less frequently.

Our physiology is literally designed for this. The grand experiment of constant eating has been an abject failure and we need to move forward armed with a better understanding of how we actually work.

  1. Your Teeth

As of yet I can find no empirical research on this topic so this fasting benefit is a mixture of anecdote and knowledge within the dental health world.

Anecdotally, everyone reports how clean their teeth feel. I have noticed this myself somewhat dramatically. It feels like you have had them cleaned everyday! One of the first things I notice on days with no fasting is that my teeth have that fuzzy feeling to them.

Well, just brush them! Sure, that is possible! Let’s say you subscribe to the three meals a day plus two snacks so typical of modern dietary recommendations and typical of just about every single fitness ‘expert’ out there. That would mean you are brushing your teeth five times a day. Find me the dentist who recommends brushing your teeth five times a day is a good idea. It isn’t. Over-brushing can lead to a host of tooth and gum issues.

And let us not ignore the demands of the amount of time this would eat up combined with the necessity to pack your dental tools with you constantly.

Our teeth don’t want to be covered in food constantly any more than the rest of our digestive system wants to be constantly working.

  1. Time

The last couple of benefits are going to discuss the psychological aspects of fasting.

The first of these is time. Time to cook, prep, pack, carry, and ingest food on a five meal a day basis. Anyone who has attempted this will be the first to tell you how impossible it is for anyone living in our western culture.

Yes, all you fitness buffs out there and wananbe figure and fitness models, I get it. You fucking get off on filling up your perfect little containers with your perfectly portioned little snacks and meals. Cool. Go for it. But please recognize that the rest of us have no interest and most likely no time to do this. Oh, and it’s completely unnecessary but if you disagree with me on that you have learned nothing so far reading this article.

Cooking three meals and prepping snacks for just yourself is time consuming and those who prepare food for their families or others know even more how much time this can take. And then we must also consider the amount of time for shopping, planning, prep, cleaning of dishes and pans and containers, to name just a few other aspects. The fact is that eating this way is very time intensive.

No wonder we have turned to fast food, pre-made meals, boxed and shipped to us meals, delivery, and restaurants. Our modern lifestyles simply do not afford the time to truly prep constant food supplies in a healthy way unless you are able to make that the primary part of your day.

Fasting periods eliminate much of this. Prepping one or two meals a day is far less work and allows the ability to get back to other essential aspects of taking care of our health like cooking. Couple that with creating meals that lend themselves to being eaten multiple days and we can essentially be in the kitchen every other day if that is all that is permitted. Or you can spend a Sunday afternoon preparing a few meals that can be quickly cooked or reheated during the week leaving most of the week free from food preparation.

There are dozens of ways that time is saved by adding in fasting to your life and a quick search of the internet will provide countless blogs with tips, tricks, and advice.

  1. Fixation on Food and the Psychology of Fasting

This is a very common criticism of adding fasting to our lives. The argument is that by skipping some meals we will be so hungry that we will become completely fixated on eating all the time, or that this will develop disordered eating patterns.

Even if this were the case that fasting makes us fixate on food (which it does not), how would this be any different than eating five times a day? People are already constantly fixated on food. When is the next meal? When is the next snack? What time is it…oh shit….I was supposed to eat eight almonds and six pieces of celery ten minutes ago….I’M GOING TO GO CATABOLIC – MY METABOLISM IS CRASHING! Lol. Seriously, you’ve thought this before. I know it.

The truth is, for myself and everyone I have seen go through the transition ot adding fasting, that you focus on food FAR less as time passes. Instead you begin to spend your extra time doing non-food related things and do not fill the time constantly pondering the next meal. If you eat good food you aren’t hungry, ever, and eating becomes a very pleasurable experience instead of just cramming food into your mouth because the clock says so.

We are already fixated on food. Fasting decreases this over time.

And what about developing disordered eating patterns? ALWAYS someone throws out how terrible this would be for people dealing with anorexia or bulimia. The answer to that is, as far as I can ascertain, unknown. If you have seen some data on that please send it my way. But this argument is indicative of so many problems within the world of health and fitness. I am not writing this to deal with psychological issues of a very small minority of the population, I am writing this to the vast bulk of the population who are not anorexic or bulimic. Those people should be in the care of practitioners trained to deal with them and should never be assisted by personal trainers and fitness coaches.

To date I am unaware of anyone who has attempted fasting and then become anorexic or bulimic. So I do not think this is something that need be of concern to 99.9% of people reading this article. If you do deal with those conditions or know someone that does, seek proper help for that!

For the majority of people I talk to and coach the common psychological roadblocks are simply culturally mediated. You have been trained your entire life to ‘eat three squares a day!’ and to, ‘never miss breakfast, it’s the most important meal of the day!’ (You can thank Mr. Kellogg and a fancy marketing campaign for that last one. Oh, you didn’t know that cereal companies are largely responsible for many of our modern eating habits? Hmmm.) I hear constantly, ‘oh I could never do that, I just get too hungry!’, or my personal favorite, ‘my blood sugar would get too low if I did that.’

This makes me LMFAO (laugh my fucking ass of…it’s a thing…) for real. I promise you that 99% of people who complain about their ‘blood sugar being too low’ have no fucking idea of how their blood glucose levels actually work, how hormone regulation works via negative feedback loops, nor have they enough scientific understanding to even begin attempting to explain how their physiology works in conjunction with food ingestion.

Yes, many people feel hungry when they start to add fasting periods. Of course you will! You have spent decades eating all the time and changing those habits is going to be noticed. Maybe for a while, although my experience is that these feelings disappear within a week or two. And yes, you might feel low energy at times. But guess what? You were already feeling low energy periods BEFORE fasting and you were masking that behind stimulants. You felt low energy so you turned to sugar and caffeine to pick you up. Try some meditation or a 15 minute nap and see just how easy it is to get through those periods WITHOUT eating food.

Fasting periods do not lead to more fixation on food nor to psychological issues like anorexia and bulimia any more than our modern eating habits already do. These issues aren’t mediated by food timing but by a much larger host of issues that are irrelevant to when you are eating.

To date all I have seen are positive outcomes from a psychological perspective from those who adapt fasting periods long term into their lives.

  1. Fasting Makes You Eat Better

Modern food timing is insane. Eating 8 almonds for a snack in the afternoon to ‘keep your blood sugar up’ (LMFAO – that is one of the stupidest expressions out there that people toss around all the time), or to ‘increase my energy’, makes absolutely no sense. Tired in the afternoon? Did you get enough sleep the night before? Do you exercise? Are you stressed? Are you bored? Those are the most likely contributing factors to the ‘afternoon slump’ and not anything you did or didn’t eat.

When you add fasting into your life the number of meals you have to get in the calories your body needs to function becomes even more vitally important. There is less and less room for bags of chips, chocolate bars, ice cream sandwiches, Halloween candy, and all the other shit we stuff our face with mindlessly that have nothing but deleterious effects on the body. You have to make sure that you are getting everything you need.

Yes, this can be a challenge at first. Most people have no idea what they actually need to be eating and you are going to have to learn. I don’t apologize for this nor will I write an article to make this easier. I firmly believe that it is everyone responsibility to learn for themselves what healthy food is and what we should be eating.

[*** Fine. In order to prevent the bombardment of questions pertaining to this I will tell you how to source what you should be eating. Read: Food, What the Heck Should I Eat, by Dr. Mark Hyman. No, this isn’t a clickable link, search for it yourself and stop being a lazy fuck.

Buy this book, read it, do what it says. Done.]

The truth is that meals and eating are far better when you have to get all the calories and nutrients you need in smaller windows of time. Because you have to EAT. You need to get in fat, and fibre, and protein, and everything else. There is no room for chicken breasts on a bed of lettuce with a couple of almonds and a vinaigrette on the side, there simply isn’t enough nutrition nor enough calories in that meal (and shouldn’t this say something about the typical diet foods we are all conditioned to believe are the ‘healthy’ options?). You have to eat meals with more calories. Fattier cuts of meat, full fat dairy, butter, nuts, potatoes and sweet potatoes, legumes, rice, breads, and a host of other foods that are typically avoided because people think they are unhealthy.

Trust me, eating high quality food that actually is full of calories and nutrition is awesome. Getting over our cultural fucking fixation on how low we can get the calories in something like it is some kind of coveted gold standard (have you seen a yogurt commercial?) is something we all need to strive towards!

You don’t have the room in your diet to fit in the garbage that Costco calls food. Additionally, you will be full and satiated and after a while won’t crave the mindless packaged shit we all love to stuff our mouths with.

There we have it. A decent summation of the benefits of fasting to your life. Again, please, go out and discredit anything I have written with solid empirical resources. Be a good learner and put in that work. Don’t take what I say verbatim unless you already know my writing and content and have a high level of trust with me.

I want to add two additional points here.

First, it is extremely vital that when you begin to add fasting to your life it is imperative that you focus on quality food and that you get adequate nutrition. The idea here is not to starve yourself or to dramatically decrease the number of calories you eat. This is not a diet or a diet program. The goal is to get the number of calories you need for optimal health in smaller windows of time. I firmly believe that one or two meals a day is ideal, however, as I will list later, many other protocols work and are successful.

How do you know you are eating enough calories without weighing and measuring everything (check our episode 45 of my podcast for a detailed discussion on why calculating your macros is stupid)? Pay attention to your body. After a couple of weeks with fasting protocols in your life you should not feel hungry, you should feel alert, and you should have lots of energy. If you don’t then you need to eat more. If your clothes start to get tight then you need to eat less.

Second, I want to address a conspiracy theory. And while I am not a crazy conspiracy theory extremist, I do believe that there is something that warrants serious thought.

Why is their so much push-back and resistance to the idea of fasting, from the medical community, from the pharmaceutical community, and from many large institutions, companies, and organizations? It begins with a complete lack of understanding of human nutrition to be sure, however, I believe there is more insidious reasoning at work.

What if everyone did this? What if everyone ate one or two meals a day and only of non-processed and packaged food? What if people were healthier and the obesity epidemic disappeared? What organizations, companies, and industries would be devastated? Would disappear?

I have always believed in questioning everything and coming to intelligent conclusions based on continually asking questions vs. merely following the status quo. So take those questions I just posed and dig a little deeper. Do some research and analysis on the history of food, the history of food systems, and the modern industrialized food systems, and then ask yourself those questions again. I have done this and it shocked me even though I have always thought myself to be well versed on the topic.

I will leave it at that.

To conclude I want to present a brief overview of the best way to begin fasting and how to begin incorporating it into your life by looking at my experience and the experiences of the people whom I have coached through this process.

I began fasting after the evidence of its efficacy became overwhelming. Like most people, my first question was, ‘how do I start?’ I went through all of the same thoughts and feelings you are probably having right now.

I will be hungry. I can’t not eat breakfast. My blood sugar will crash. Etc., etc., etc..

My solution was to simply pick a protocol and dive right in.

I began with one 24 hour fast every week. I would have dinner on Thursday night, and then fast until dinner on Friday night. Typically Friday is a busy day for me so I figured I wouldn’t have a lot of time to sit around and think about food and that the day usually goes by pretty quickly so that would help make it easier.

The first couple of weeks were challenging but definitely not as challenging as I had anticipated. A few headaches were had and some mild hunger pangs happened during the first two or three Fridays. Interestingly, the hunger pangs were always at typical meal times, breakfast and early afternoon. I now believe that was far more psychological than physiological.

After those first few weeks it was easy. Honestly, it was literally easy. Then it started to become something I looked forward to every week. Getting over the feelings that I ‘should’ be eating was the biggest challenge. Thursday night it felt – weird – not eating dinner. Like anything, however, you adapt quickly.

I believe I did this for about a year and as I delved deeper into the learning I wanted to incorporate more fasting. Sometimes it is like tattoo’s, once you start you want more and more. I loved the feeling of being fasted so I wanted to incorporate more fasting to have that feeling more frequently.

I opted to try an experiment with what is commonly referred to as Warrior Fasting. This means eating all of your calories in a four-hour window everyday. You fast for 20 hours and eat within that smaller window. For me this meant eating dinner and then a smaller snack or meal in the evening. Dinner is usually around 630/7pm and then the rest of the food around 10/11pm.

The challenges here was my love of breakfast and getting over the long instilled idea that eating at night, or even worse, before bed, was one of the worst things you could do. The idea was to experiment with this style for two weeks and see how I felt.

That was over 9 months ago now and the result? I would NEVER go back to any other system of eating. Ever. You couldn’t pay me to. I don’t miss breakfast at all. I thought I would but I really don’t. Every once in a while we have breakfast as I don’t believe you should follow a set schedule all the time (more on that later) and everytime I do this I comment the entire day that I don’t feel as good as I normally do.

I feel sharper, more alert, have more energy, and get more shit done, than I ever have. I feel ficking awesome. I love it. I love food, I love cooking, I love spending an evening meal with my wife everyday. I love everything about it.

3 months ago I embarked on a year long Health Odyssey which saw me overhaul much of my diet and many habits as well as add in many new habits (Read about the Odyssey on my Facebook Page and in my Facebook Group). The first six months of this style of fasting I was eating a nutritious and delicious dinner meal but my next group of calories was terrible. Chocolate, chips, cinnamon buns, and a host of other terrible shit non-food that I so dearly love and used to fill the sadness I have not yet kicked at the sudden loss of my mother 6 years ago. That is a story for another day.

Before I overhauled the types of foods I was eating, while I definitely was feeling a lot different, I was buying larger clothes as the shit calories were bulking my gut to balloon-like proportions. Sadness effects us all differently.

Since the beginning of this Odyssey and some dietary changes I am developing a serious problem. I was complaining about this to my wife just the other day. I told her I might have to go back to my old habits and scrap the Odyssey.

Why? My pants are starting to fall off and so many awesome shirts that I have purchased in the last couple of years are beginning to look like drapes on me. My body fat is dropping. My goal is not aesthetic at all but the accumulation of visceral fat was leading me to a road of horrific health consequences that I know enough should be avoided.

Additionally, the food changes have increased my energy, alertness, thinking, industriousness even further. Something I didn’t really expect. This is a perfect example of how important it is to still focus on healthy food even with fasting.

It is an alarming trend within the fitness industry that I see regularly. The idea that you can eat whatever you want, fast, and lose weight. This is NOT THE POINT of fasting. Fuck. If you are interested in ‘eating whatever you want and losing weight’ then I am sorry you have read this far. You have wasted your time. It is imperative that you focus on healthy, whole foods. Period.

What do I eat? Read the book I listed above. That is my food guide. I have coupled this with two years of culinary learning and can say that my wife and I rarely eat out because there are no restaurants in our town that make better food than me. Check my personal instagram if you want to see the meals I eat (taylorsimon_renaissanceman). That is my dinners or main meal.

Here are some examples…..

I have always loved eating at night. My grandmother would have snacks and read until very late hours and my entire life night time snacks have been a highlight and a bonding experience with my family. It is something I really love. I have changed what I eat.

Instead of chips, chocolate, snack food, ice crème, cinnamon buns, and whatever other junk I used to gorge on, I now eat far more nutritious food that I truly love. Most common (not exclusively) I create a small charcuterie board. A couple of different cheeses, dried fruit, fresh fruit, two or three different nuts, seeds, crackers (made myself), and olives or pickles. Yes, all of that. Other times I will toast slices of a sour dough baguette with butter and put smoked salmon on them. A couple of times a month I will make popcorn in oil on the stove and drizzle with melted butter and salt. Every night with a big glass of kombucha an more recently with milk kefir that pretty much tastes like a milkshake.

Looks like this…

Sounds pretty terrible right? It is all real food. Reputably sourced. Hand prepared. And my clothes are starting to drop off. And I eat this sometimes at 10:30pm then go to bed right after. And I sleep like a baby waking up refreshed and happy.

Healthy food is great food, not just for you, but for your enjoyment and taste as well

I would never go back to my old style of eating. I feel awesome. I am far healthier. And life just feels amazing.

These same results are exactly what the people I coach every single day report as well. Some people have a little bit harder time with the initial adaptation phase, however, if they eat better quality food and stick it out, the result is always the same.

And over the long term we are all setting ourselves up as best as we possibly can to maximize our potential for positive long term health.

This is important because these habits aren’t a 100% guarantee you won’t get cancer, or alzheimers, or some other issue, as there is nothing that can give you that guarantee. But these habits are part of the arsenal you can employ to give yourself the best chance possible to avoid so many deleterious health outcomes.

Finally, here are the most common protocols that people follow and where I think most people should start.

PLEASE note: there is something that I love about the term intermittent fasting. It is the word ‘intermittent’ itself. You have to pay attention to this word as it is key.

For all biological organisms there are times of food scarcity and there are times of food plenty. It is never consistent. I do not believe fasting should be consistent. It should have undulations just as our food sources would have had throughout our evolution and before modern food industrialization. We would have had periods of feasting and periods of close to starvation. When you add fasting it is ok to have week with no fasting and periods with 24, 36, 48, or even longer fasting periods. In fact I think it is imperative that is fluctuates like this.

Don’t get stuck on one pattern and adhere to it with religious fervor. Allow for this idea of changing things sporadically.

That being said, here are the most common systems and the ones I like:


The first really researched protocol on humans was this style. 5 days regular eating with 2 days only eating 500 calories. While the results were present I have found this style to leave people very hungry on those low calorie days as the body never really adapts to the fasting. I have seen very low adherence to this long term and think it should be avoided.

24 Hour

This is where I began by incorporating one 24 hour fast every week. I think this is the second best place to begin for most people, however, I actually like it best as a starting place. I think there needs to be an element of challenge, discomfort, and difficulty to give you something to overcome. This leads to the best change of habit outcome.


By far the most common method. Fast for a 16 hour period and consume all of your calories in an 8 hour period. How easy is this? Eat dinner at 6pm, then skip breakfast and eat lunch around noon the following day. Most of the fast you are sleeping! It does not have to be those times it is merely important that you get a full 16 hour fasting period.

Beyond these protocols it is up to you. As long as you have a minimum of 16 hours fasted you will be ensuring that all of the benefits previously discussed will become a part of your life. Experiment with it as time goes on to see what works the best for you!!!

Remember that there is no ‘right’ way or ‘only’ way. There is no mandatory system you must adhere to forever. Our food resources have never had that kind of regularity before the early 1900’s. Find YOUR way.

I have taken the time to write this because I truly believe this is one of the most important things you can do for your physical health and for so many other aspects of your life in general. Will there ever be widespread adoption of fasting? I am unsure but I am very doubtful. Our modern western cultures are too focused on obtaining pleasure and avoiding discomfort to explore anything that might be perceived as difficult. While the long term effects of fasting are more pleasurable than the immediate gratification of stuffing our faces with sugar and treats it is s tough sell in this modern age.

If I have inspired even one person to make fasting a part of their lives then I will feel myself accomplished. Everything I do is for the love of my fellow humans. To cut through the marketing bullshit that s our lives and help steer them on a course to the best possible health. I will never quit in this endeavor and will always bring the best of my learning to those who are interested.

Much love to you all,

Coach Taylor

Ep 45: this episode I break a few hearts

Counting your macros and the truth about ab exercises

Welcome to Episode 45 of Coach Taylor Radio!

I think this is a good episode and I want you to make sure to listen to the section on macros!!!!!


Also, if you enjoy my podcast, share it with anyone you think might be interested! For 2019 I am going to keep this podcast weekly but after that will depend on who is listening!

On this episode!

Macros ( 32:40 )
–>Should you count them? What are they? Why are they such a big deal

Health Odyssey 2019 Update ( 3:30 )

Abs Cont’d – Is It Actually an Ab Exercise? ( 15:00 )
–> Had some good discussion last week on FB and didn’t want my podcast listeners to miss out!

Is Self-rolling Worth it? ( 29:40 )
–>Myofascial release is popular, but is it worth it?

My Thoughts on Fitness Classes ( 21:10 )

Stand-up Desk or Stability Ball? ( 25:40 )


As always! I truly appreciate all of you and the fact that you invest your valuable time in listening to my musings on health and fitness!

Any questions – hit me up!!!

-Coach Taylor

Strength and Fitness Coach