0:00 [Music] talking about. All right, welcome back to Joe Doesn't Know What He's Talking About episode of Careful Boys, where Joe's going to be talking about how he just did a 72-hour fast. Oh, man. Wow, dude. You know how bad like my fantasy mind is. I thought I already did it. That's why I was like, I could do this and then I looked back and I only did a 48 before. Wa 48's crazy, too. said, "Let's talk about me doing a 72-hour fast." You haven't done a No, I did it. I did a Oh, yeah. That's why I got nervous, too, for I'm talking about I I did a 72hour, but the reason why it was so easy in my mind that I can do this is because I told myself I've done this before. Oh, but you hadn't. I haven't.
0:50 Oh, you just thought you did. I just thought I did because during CO I did a 48. So, what day did it start getting hard? The third day. 24 to 48. Really? So, okay. So, backtrack to why I did this is because um I started getting ████ bloat like crazy. Like, and both me and Hannah think we we had like a stomach flu or something. And then um I just started researching like how to heal the gut, whatever, whatever. And then fasting just kept coming up. You guys got the bloat together? Yeah, around the same time. ████ Damn. What did you eat? I don't know. But we we uh started eating hella pizza and bread again. So that could be it. I could be like, well, I mean, I grew up with a lot of autoimmune issues from eczema to IBS to
1:40 whatever. So now we have so many new like things coming out about how diet can affect this. I knew it was diet cuz I knew like if I had dairy, if I had whatever, it would flare up my ████ Yep. But no one used the word um like insulin res resistance. They didn't use the you know inflammation, gluten, like we didn't really know those things, right? Back then it was like I'm allergic. That's what you thought. Oh, I'm I get I get skin conditions when I have dairy. I can't have dairy, right? Yeah. So then now there's way more studies coming out. There's And then there's people saying like, yo, I went vegan. I went carnivore and then um I healed myself. I did this, whatever. Right? So back then um I think it was like not common and what people did is they did steroids and then they did
2:31 injections to heal the allergies. Yeah, that was a common thing like if if you ever had any skin conditions, they just give you a steroid cream. Oh yeah. Just calms it calms it down. Yeah. Yeah. But then what ends up happening is if you're not using a steroid cream, it just comes right back up for sure. Sometimes worse, too. You're not changing. Comes back better. Yeah. Yeah. You're not changing how you eat, you're not changing how like whatever. So anyways, like now I think the trend is you try to do a elimination whole food diet, right? So you go either like all plant-based or you go like carnivore. Yeah. Yeah. That's there's like one of them. Yeah. And then Whole 30. What is that? Just whole foods you can follow. Yeah. Of just Whole Foods. 30 days. Got it. Like no processed ████ Just straight from the earth type of ████ Yeah. The whole foods is just like any
3:21 like fish, beef, chicken, animal, right? If it walks, if it flies, it swims, you're good to eat it. Or like plants that are like like like fruit. Like that's it. Expired in 3 days. No bread, no spaghetti, no rice cuz those things are pro like things that you have to cook. Yeah. Yeah. Got it. Got it. So natural stuff. And then so uh but the but somehow I landed upon fasting. Okay. And then basically this scientist figured out uh that your cells start to heal, repair, and regenerate. And it's called autophagy. What does that mean? It's like your cells start to repair, regenerate. Yeah. Yeah. It's like your cells coming in and cleaning up and eating all the old dead
4:12 ones and stuff. To me, like how is that possible? I guess I cuz I don't understand it. That's why I'm asking. So, it's like it's regenerating from what? Well, it's like your body first goes into shock. Yeah. And then it realizes something's wrong. So, it kicks into a gear of self-healing. Okay. You know, because where where's my usual daily intake of ████ and then it realizes, wait a minute, like I'm I'm stressed out. So, then it kicks into a high gear to start first ridding itself of the bad stuff. And then once it goes into a situation where it's like there's nothing to eat, the stored fats of your body starts eating at that. And when then when there's like less stored fats and stuff like that, it goes like, "Okay, I need to repair certain things from the dead cells and the waste that just got kicked out." I see. But you can also get to autophagy just by a caloric deficit, too. Mhm. Okay. So, yeah, you But the guaranteed way of doing it is fasting. So, like because like if you
5:04 don't do it well, like cuz Okay. So, so going back to how that gets kicked in is uh the way the body works is there's uh glucose, glyph, glyph, glycogen, glycogen and then fat. Right. So the the energy of what your body uses is sugar and then fat. Mhm. But it first likes to burn the sugar before the fat. Okay. Yeah. So the reason why we have fat is this is stored energy for the winters, for the times that we don't have food. In natural humans, we didn't eat three meals a day every single day. We would go out there, we'll kill a ████ buffalo, we would binge eat, we would get full, maybe we would dry some meat, but maybe for a couple of days we don't eat. And even to find the food, you have to walk your ass or like takes calories. Yeah. And then so I was like, well, if we don't eat, we're going to starve to
5:54 death. Like this is dangerous. This is scary. Right. But what I found out is that um they're like, well, in the wild, right? Does it make sense for you to lose muscle when you're actually hungry? You have to retain the muscle. So they found out that the 72hour is when it starts met metabolizing protein. Prior to that, it'll just metabolize fat. And it might be bits of protein, but it's still not drastic enough to where you start losing your muscle fiber like and it and it doesn't cannibalize the muscle just yet. So you can go on a water fast for those amount and then after that then it's going to start going and looking for more things cuz it's hungry. And then so in the wild it's like hey you need those days of maintaining those muscles because you need that to catch
6:46 your prey cuz you can't be weak and frail you're not going to catch your prey. So I was like oh ████ So then that's the study that they came out with. Now let's go back to the healing part right. So like uh one thing in our modern diet like beer, soda, sugar, carbohydrates, we produce what's called visceral fat. So there's subcutaneous fat which is on top of your abs. Visceral fat is under the abs. Okay. And then so I was like trying to pinch around and I'm like actually I'm not like flabby fat. This bloatedness is probably like carb and insulin. I mean a um visceral fat. I see. Visceral fat grows under your uh abs and it pushes your around your organs too. You get fatty liver, you get fatty and that's what causes a lot of health problems
7:39 called insulin resistance and all that. Damn. And then so I was like, "Okay, well, hey, I want to repair my gut. I want to try to lose like some visceral fat. Let's just go for this and see what happens." Damn. And then so that that was the whole like reason for trying it. But the first 24 hours was pretty easy because I already do intermittent fasting. But from 24 to 48 I woke up on the 20 like the next day and I doomcrolled food content for 7 hours straight. Wait, that's like the worst thing to do. That'll make me hungry. You're like what's the hardest thing I could do right now? That's like I'm going to go absent and I'm going to watch porn for 7 hours, but I'm not going to even touch myself. not even touch it. So, I'm also working up to a 72-hour fast as well. Uh, first I started intermittent fasting, then I did
8:30 a 24-hour fast, then I did a 36-hour fast, and my last was 41 hours. Wo. Um, and actually this week or after like Sunday, I'm going to go for 48. Or if I'm feeling good, I might push to 72 as well. Yeah. For the same reasons. Um they they studies will go as far as saying that like you know if you fast for even beyond 72 hours where you're not worrying about like losing muscle mass like you can start really eating at your cancer cells and it can reduce your uh likelihood of getting cancer by 60 to 70% if you can push to the 5day mark. Yo. Yeah. So, it's like it's and again, I'm sure there are counter studies that might show that there are cons to this as well, especially if you're not like up to it or worked up to it. But if you stay in autophagy for a long enough period of time, like there have been studies that show really reasonable
9:20 benefits if you can endure it. Yeah. And ironically for me, my first 24 hours was uh the hardest part because I'm used to intaking fuel. And then once I passed the 24-hour and it was like I'm like past the hunger and like the stomach growling and all that stuff and then going to sleep that second night. The next day I wasn't really thinking about it. Sleeping on an empty stomach is so ████ hard. The first night. So your second day was easier. Is that what you're saying? Yeah. But a lot of people say when they they do like the three-day fast, it's like the the first one's the hardest. Yeah, the first one's hardest cuz if you're just used to three meals a day and then suddenly you have zero meals, you're like, "What's happening?" Even when I skip one meal is hard. I notice on days where I'm just working a lot and I don't eat as much. Sometimes I feel like a lot of my skin conditions like just clear up on their own because
10:11 I'm in work mode and I'm just los I'm like just exercising, working out, and then working. And then what I eat because I'm not eating as much. I'm also not eating as much bad stuff because normally I eat like noodles, rice, like I eat carbs, I eat all this type of ████ And then you feel pretty tired afterwards. Um, not really. I feel normal actually. There's been days where I just snack on things because I I just don't have time to eat. And those are the days even though I'm working and I should be stressed out, I actually feel pretty normal. So to me, when people are like, "Oh, you don't eat enough." It's like sometimes I feel like I don't need to eat that much, though. So, I already I already feel like I'm at the point where like I could live off of one meal a day for sure, but I don't know cuz I also hear the thing where it's like, "Oh, you're not getting enough nutrients. You're not this and this and that." But I'm like, "How much of it do you really need?" And is it a person by
11:02 person case, you know? Well, uh you you you're going to definitely need minerals. So, the several times that I failed, um one is I didn't go into keto before the fast. That's a huge one. So, uh, do you know what hypoglycemia is? Yeah. So, it's like you need sugar, right? Yeah. But then I think it's the sudden disappearance of it that causes it. So, like cuz you've had a consistent intake of sugar. Yeah. So, if your body is dependent on it, then the sudden drop the next day is what makes you go into that mode. Yeah. Like don't fast right after crispy creams. Yeah. I don't Yeah. So then So then So then there's two phases, right? So, like you get the when you're glucose, you're burning the sugar. When you're burning fat, that's called ketosis. Okay. So, then um what I found out is that when I prepare 2 days
11:53 before and I'm already in ketosis, which means you only eat protein and fats, then it makes it so much easier to go into the 3 days. So, what you might be Yeah. Try that first. To go into Get the uh ketosis uh uh strips so you pee and you know what what level you're in. Oh, I want to try that ████ Yeah. Tois strips. Yeah. That's how you actually know if you're in ketosis. Like people that are just do a pregnancy test. They're like you're pregnant. People say like, "Oh, I'm on keto or whatever." But if you're not in ketosis, you're not you can't really guarantee you're actually getting the benefits of being on the keto diet. So they have strips or they have like Yeah. low blood test or whatever. Dude, I started meal prepping. So I after the after all that stuff, I wrote down what I'm going to eat for this whole week cuz to reward myself, but it was all healthy ████ What you eat? So, I made beef stew. Um, I made
12:45 So, like I was like thinking like, well, I don't want to go full on carbs yet cuz I'm going to save that for JK. That's good. So, it's like that's why we doing burgers, baby. Come on. See, I already have my head planned around it. JK is literally my death. It's good. It's good that you did that cuz I think a lot of times what people do do the fasts is they swing this way and then they swing this way and then they swing this way versus like uh I think the studies show you actually get all the same autophagy benefits just by being a caloric deficit. So just stay in the middle and if you just ride that you're going to have all the same benefits without having to go like risk losing muscle mass, risk hypoglycemia, you know, going back and forth like crazy. Yeah, my whole goal was like get back on track with having enough protein, maybe even over just in case I you know I I did skip three days, right? So then at least that part is
13:37 covered and create meals and then if I want to like a sweet treat or whatever, I have to make it. That was my rule. So I made mango sticky rice. That was my first Yeah. And that's still healthy. Yeah. And I get to control how much sugar goes in. You made mango sticky rice with the gluttonous rice. Sticky rice. Y that sound good with the coconut cream. Yep, baby. So, okay, I have a question. So, what was it? Autophagy. Is that what the state was? So, once you reach that state, do you still have to keep fasting here and there to maintain that state or is it a state that you just reach just for this couple weeks and then you can go back to like normal just to reset? Well, if you're in a caloric def deficit, it does come on and off, but it's the it's like it might be 20 minutes, you know? It's not like the whole time, but when you're in a a
14:28 fasted state, it's like a longer period of that. So, so like let's say like you haven't maybe you're intermittent fasting and you didn't plan on so you're editing, you're in the zone, you forgot to eat. You might even be in that stage, but it might be for 10 minutes. So, your body's got to go through the phases. It's like when you sleep, right? You have a deep sleep or or like REM sleep, right? You go through those cycles. Yeah. I wonder how frequently or what's like a good pace of having it daily, you know? Well, there's actually a lot of different fasting like plans, if you will, or like types of ways. Like, for example, there's the intermittent fasting way where they break it down to like 12 and 12 or whatever the ████ right? You like fast for like 12 or there's like 16, eight, and then there's like 20 and four or there's even like on and off days in the week where it's like you eat for like 3 days like every other day and then 2 days you fast and like
15:19 whatever. Then you got like the Mark Wahberg ████ where you like eat whatever the ████ you want crazy for two days like hella to get your calories in. Then you do like two days of intermittent fasting. Then you do a full day of fasting and then you like reset with whatever. Like that's probably Yeah, that's a little crazy probably. Yeah. There's like there's there's different ways that people just find it. A lot of it comes to your mental comfort too and your discipline and fortitude. So like if you have an inconsistent lifestyle then it's like probably hard to do something like intermittent fasting. Um, but if you have a really consistent lifestyle, then you can like pick a plan that you're not cuz you also can't be like hating yourself while you do it, cuz you won't be able to do it for a long time. That's that's the key right there. Consistency is like the most important thing. Hating yourself while you do it. If you don't hate yourself while you do it, you won't get abs. That's what they say. No, but Anthony's right though. Like half the time it's
16:09 like there's so many different protocols you could do to achieve the same goal. But at the end of the day, the base base base most fundamental layer is like how does it match your lifestyle and how consistent can you get with it? Especially if your goal is to achieve this autophagy. Hey, cuz what I'm afraid of is if I want to fast for the health benefits, but not to lose weight cuz I know a lot of people fast just to lose. So, so a lot of people they do it in phases, right? It's like like what Joe's doing. Like he's like, I've been whing out. I got to chill out for a little bit. Let me just ramp up into this fast for 72 hours. Now I'm good. Now I can go back to normal eating and kind of like maintaining my calories at a certain amount. Cuz even while you're trying to lose weight or gain weight, you're not going to be doing it forever. It's like phases. Like you do have to kind of like go up and down a little bit. So yeah, I'll do it in a way that makes sense for me cuz I want to enjoy the ████ out of my life. I just came back from Korea. I
17:00 eat like crazy. Yeah. You know, so you're trying to counterbalance that. Yeah. So I'm counterbalancing that. He's being a good boy in the same way that you preemptively do it. Like you'll post on your IG stories. You're like, I'm eating healthy right now cuz this weekend I'm going to go off. Yeah. Do it first. Yeah. And for me, it was like a healing thing. See, that's Yeah. Based depending on everyone has different goals, right? Everyone has a different So, you have to figure out what you're trying to get to cuz I know gaining weight for you is really important. And also, I'm overweight. You're underweight. So, like it might not work. Well, not I don't cuz if you have a low body fat percentage, right? And then like if I'm like between 25 and 30 or whatever it is, then I have a lot of fat to go. But that also means you might kick into autophagy or ketosis faster with Joe because you don't have a lot of visceral or stored fat that like your body your body's already like the tank's already empty. Let me start killing these cancer cells. Like you that might work for you. You know, you might only
17:50 need 24. You know what I mean? Everything is um nothing is in isolation either. It's like the whole picture. So like ultimately you're trying to achieve some sort of energy balance. So, I have a buddy. He's so ████ active and he has so much muscle mass that the amount I'm talking about Nick. The amount of calories he burns. This guy, he can eat a bowl of pasta every day and still be in ketosis. Cuz having like 100 g of carbs is zero carbs to the amount of muscle he has. Oh, that's like that's also like runners too, right? That's why they say sometimes like you you see those things where it's like if you really want a fat loss sometimes running is not the right option for you because then you enter such a high need for energy refueling that you eat more and you're not ready to do that or or like people like Dwight Howard where like if he doesn't eat two Big Macs before a NBA
18:41 game he feels like ████ which is the opposite for most people but he's burning like 20,000 calories in an hour so it's like it's the whole energy balance that that's that's what you have taking all these dudes I used to know that are really muscly, they would always come in to practice and they'd come in like eating at McDonald's and were like, "Bro, how are you going to come wrestle like that? Like, how are you going to go do that?" Like, but they almost need it. Yeah. And they go out there and they beat the ████ out of everybody. That's actually That's actually my artist homie. When we ramp up for tour, the entire like six weeks prior, it's like working out, eating right, looking a certain way. the day of the tour, it's Big Macs, hot wings, like it's it's just you go off and then on stage you're just enjoying the ████ out of it. You have the fuel and you have the energy. Damn, that's tight. Yeah. So, ultimately, it's energy balance, which is how much you burn and how much you're eating. So, you have to kind of
19:32 take that whole thing into consideration. And then also your goal. If your goal is to put on size, put on muscle. Um, I have to eat more no matter what, huh? Yeah, you probably need fast cuz for me I wanted to regenerate my gut lining and like I'm finding out that's something that I've been looking into as well is gut health and it's probiotics but also is the prebiotics too, right? Baby, use some kimchi with all your meals. You'll be fine. And some yakult yakult
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