#86 Cold Adapted and Keto Adapted, How to Make Your Brain Run Faster, Best Macros for Weight Loss on Keto - Q&A

Siim Land (0:00)

How cold does the temperature have to be to trigger hormesis?

SPEAKER_2 (0:04)

It's cold outside.

Siim Land (0:06)

What's the best macros for weight loss on keto?

SPEAKER_2 (0:08)

You've got fat.

Siim Land (0:10)

How do you stay motivated? And how can you make your brain process information faster? All of this and much more in today's Body Mind Empowerment Podcast Q&A episode. I'm your host Siim Land, and today I'm gonna answer these different questions I got asked on social media and Facebook.

We're starting to reach the end of the year, and this podcast has also run a little bit more than a year, so it's been good so far, and I'm glad that the amount of people listening to this has also increased quite exponentially. But without further ado, let's get to this Body Mind Empowerment.

SPEAKER_3 (0:49)

Get stronger, faster, smarter, quicker, friendlier, more helpful, more driven.

Siim Land (0:55)

Everything the body needs.

SPEAKER_3 (0:57)

Control your mind.

Siim Land (1:00)

What would be your ideal meal for lunch? What type of workouts have you been doing? Also, what is your go-to late night snack?

Well, usually I don't really eat anything for lunch, because I practice Intermediate Fasting and Timer Studio Feeding. So most of my food gets backloaded into the dinner part. So I don't really have like a sit down lunch meal that you can consider like a full on meal. And whenever I do happen to consume something during a day, then it may have to be something like a cup of bone broth or some green juice powder or something like that, just to get something in me. But most of the time I don't even feel hungry and I don't feel the need to eat anything either because of being somewhat very accustomed to intermittent fasting and also the keto diet. I've been doing this sort of one meal a day sort of thing for over two years, maybe even up to three years by now. And yeah, that's like a very simple way for me to stay productive and stay consistent during the day. But before I did OMAD, I did follow the 16 and eight hour feeding schedule where I would have my first meal during lunchtime and the second one at dinner. The foods that I did eat were still low carb and ketogenic. So what my ideal meal for lunch would be something, something very light and not overly taxing on the digestive system. And what I would recommend for people to eat are some, maybe like some four eggs, three to four eggs with some vegetables and not to really consume a lot of meat or something like that. Because I would imagine that it's better to maintain this sort of a semi-fasted state during the daytime and to allow your body to maintain this mild caloric restriction as well, because it will help you to go back into autophagy and ketosis faster despite you having eaten. So yeah, usually whenever you do eat lunch, then keep it like low carb to balance your energy levels, have a little bit of protein and a little bit of fats. Like too much fat can also be somewhat difficult for you to eat, so to say. And if you are gonna plan on working out or something, then that lunch can also be somewhat lower in calories, but you should make sure that you do have plenty of protein to protect against the catabolic stressor of exercise. So somewhat under 500 calories is a good guesstimate that I would aim for when eating before exercise. What types of workouts have I been doing?

Well, most of the time, I do still workout with my own body weight. I do calisthenics, gymnastics, and I get most of the exercise throughout the week. I get done at my home.

I have some kettlebells, some dumbbells, and gymnastics rings and such. So I don't really, unlike to maintain physical activity and to maintain strength, I don't really need to go to the gym. I do go to a real conventional gym to lift barbells and weights for maybe once or twice a week. And that's plenty enough to stimulate muscle growth. And that's plenty enough to also bring in some variation into the exercise routine. At other times when I'm doing calisthenics, then I'm focusing on, let's say some higher repetitions, whereas at the gym, I would focus primarily on low reps and strength building. So that's a good balance. So to say like once or twice a week at the gym with heavier weights, and maybe like once or twice a week at home with kettlebells and calisthenics.

And that's all the resistance training that you would need throughout the week. I don't really do a lot of cardio. All the cardio I do comes from like kettlebells or some HIIT type of training. Maybe every once in a while, I have like a low intensity steady state cardio session and I go for running maybe like 30 to 45 minutes, but it's not like put into my schedule. I do it like sporadically every once in a while because I do get most of the cardio simply by walking. I go for long walks in nature.