Brad Pilon - Eat Stop Eat - Expert Interogations.pdf - The Adonis Index 3.0 Nutrition - jimmybt

Eat Stop Eat Expert Interviews

Brad Pilon discusses Eat Stop Eat with some of the best fitness personalities

online including:

Craig Ballantyne www.turbulencetraining.com

Chris Lopez www.fitandbusydad.com

Jimmy Smith www.jimmysmithtraining.com

Kevin Larrabee www.thefitcast.com

Adam Steer www.coachsteer.com

Vince Delmonte www.vincedelmontefitness.com

Interview With Craig Ballantyne from www.turbulencetraining.com

Brad and Craig discuss working out, little changes that make a big difference,

protein guilt, different eating styles from around the world and how to get

through a tough fast.

Craig Ballantyne:

Let’s take a detour from Eat Stop Eat first and just tell us about what kind of

training you’re doing these days and if you’ve come across any type of

interesting ideas for fat loss training.

Brad Pilon:

Right now I think the majority of my training has just been trying to figure out

what I'm doing and why I'm doing it at the gym and remembering the most

important thing about any training program is progression. So I'm just making

sure I'm tracking my workouts and progressively moving forward whether it’s

muscle building or fat loss.

That’s the advice I have for anybody. If you’re not doing that right now, take a

break, take a second to look at what you’re doing and start tracking it to see if

you are progressing. If you’re not tracking it you don’t know if you’re

progressing or not.

Craig Ballantyne:

Okay cool and then anything in particular in terms of new nutrition stuff that

you’ve come across that you want to mention?

Brad Pilon:

Sure, I mean, right now the other thing I'm focusing on is helping people make

small changes. We talked about this in one of our first calls back when we

talked about the bodybuilding show I did and how it was the small changes in

my day to day eating that made the biggest changes and results in the way I

looked.

For example I was just drinking my coffee right now looking over the differences

between having what we call in Canada an extra large, triple, triple which is a

really large coffee with two cream, two sugar, and I calculated it to be 420

calories. If you drink one of these per day you could easily start cutting your

calories by simply weaning yourself down to even just a large coffee, it’s one

size down, and only a double, double, but you’d already be down to 230

calories. Then if you get down to a large single, single, it’s just one sugar, one

cream, it’s only 115 calories, so you’d save yourself a total of 300 calories in a

day, over 2,000 calories in a week just by changing the type and size of coffee

you drink.

It gets back to the idea of the little things as opposed to giant drastic changes in

the way you eat can have really big effects. So that’s sort of what I'm

concentrating on right now, helping people deal with the little things.

Craig Ballantyne:

Any other examples of that?

Brad Pilon:

Yeah there are just tons. It all comes down to your daily rituals (which we’ve

talked about before) and addressing areas and rituals where you can get rid of

food or change food choices. One of the things I'm dealing with right now with

people who have tried Eat Stop Eat is what I like to call protein guilt. It’s that

leftover thought process from the bodybuilding days when you believe you have

to get a certain amount of protein in and so you are always aiming for a certain

number.

A common recommendation for protein consumption was something like three

grams per pound of bodyweight or something crazy like that. While we’ve

moved away from that we still hold a little bit of the guilt.

This is an example of protein guilt kicking in: Lets say you’ve gone 3‐4 or maybe

five hours and decide it’s time for a snack. You grab an apple, a banana, maybe

some almonds, and in the back of your head you are still thinking “what about

the protein?”. You kind of start feeling a little guilty you haven’t had protein so

you go out and you grab yourself a chocolate milk or even a normal milk but

what you’ve done is consume a very large amount of calories for just a few

grams of protein.

So I think it’s healthy to get over this protein guilt and always having to get

protein in and the calories that come with that. That’s one trick that a lot of

people are having problems with right now is relaxing about that one specific

macronutrient.

Craig Ballantyne:

Great. Alright, well let’s talk about Eat Stop Eat here and let’s address one of

the common criticisms of it which is that you never really talk a lot about what

you should eat. So why don’t you just tell us what we should eat a little bit

more on our regular eating days?

Brad Pilon:

Right, this somewhat brings us back to the example I was giving about those

Kenyan runners. If you go around the world there are dozens and dozens of

different cultures who eat in different styles. But in every one of those cultures

there are healthy people and unhealthy people. This would lead us to believe

there is not an ideal perfect diet or way of eating.

I know that people who follow diets like the paleolithic styles of eating or

vegetarians or anybody who’s really grasped onto a belief system of a way you

should eat are going get offended by this but I just don’t think there’s a perfect

way to eat. I think it’s a wonderful tribute to how adaptable the human body is.

My only guideline is to eat less while enjoying the foods you eat and try to

introduce a few more fruits and vegetables, herbs and spices. Do this and you

really accomplish a lot with minimal effort. People wanting to cut down on their

refined sugar intake could accomplish this by increasing their fruit and vegetable

intake. If you want to cut down on the amount of salt and sugar you use to

flavor your foods, you can simply replace them with some tasty herbs and

spices.

So it doesn’t have to be difficult and I don’t really have any strict guidelines

because I know some vegetarians who are extremely healthy but I also know

people as close to carnivore as you can get who are also very healthy. We’re

adaptable that way.

The number one thing is getting back to addressing your own specific food

rituals and habits and making sure they’re all the ones that are least stressful for

you and that you’re not falling into a trap of eating a certain way because

someone or some book told you that’s the way you have to eat even though

you’re comfortable with it.

Craig Ballantyne:

Let’s go back to what you touched on when you were talking about protein.

You said that some people end up overeating because of their obsession with

getting enough protein. Are there any other situations, any other examples of

things like this that cause us to overeat?

Brad Pilon:

Definitely, there are two. Right now, fat is sort of immune to this but everything

goes in cycles so fat might be the next cool thing to eat. But for now we look at

protein for instance and you go towards the end of a day and you only had let’s

say 80g of protein and you really wanted to have 120. So you cook yourself up a

big fat steak. Well, okay, you’ve got protein but you’ve also got a ton of fat.

There’s probably nothing wrong with that fat, but you still end up consuming

more calories than you want. So that’s another example using protein but

here’s one that I was more than guilty of and I'm sure back in the day you were

too, and that is the idea of post‐workout nutrition.

After my workouts I would take a typical high sugar creatine drink that was 100

grams of sugar and some creatine. I would mix it with a meal replacement shake

which was 50g of protein and another 50g of sugar because I thought you need

all these calories after you work out. This is bodybuilding mentality, and I feel it

has been stolen from bodybuilders and is being used to sell them new food and

supplements. Back in the day I think bodybuilders knew that their workout was

the key to their progress and a properly planned workout was most important.

Then eventually food companies and supplement companies started telling

them, “You know what, any sort of workout will do. The key is what you eat

before your workout, during your workout, and after your workout.” The food

and supplement companies shifted the focus from exercise to nutrition which

creates potential for overeating.

If you’re going out of your way to eat before your workout, during your

workout, and after your workout, you just end up overeating. So protein and

sugar in terms of trying to feed the machine and feed your workout, generally, if

you get too obsessive with that, leads to some overeating in areas that you

wouldn’t consider to be overeating. I know a lot of people who consider the

hour window after a workout to be free and whatever food you get there

doesn’t matter. They think it won’t turn to fat because you just burnt it in your

workout. This is an easy way to end up overeating and not realize it.

Craig Ballantyne:

Is there anything that you do when you’re having a bad fast? Is there anything

that helps you get through one a little longer?

Brad Pilon:

Definitely, there are two things. 1) a workout; if it’s a bad fast and I'm feeling a

little down about it, workouts help tremendously, most likely because they’re

taking your mind off of it and also because you’re getting your body moving. 2)

If I can’t get a workout in I just do something whether it’s go for a walk or clean

Brad Pilon - Eat Stop Eat - Expert Interogations.pdf

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