Episode 416: Ebenezer Samuel Shares No-Nonsense Advice on Building Muscle, Burning Fat, and Healthy Eating for Life
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What actionable advice can help me become healthier?
Hey friends, you're listening to Fitness Friday on the Habits & Hustle podcast where myself and my friends share quick and very actionable advice for you becoming your healthiest self. So stay tuned and let me know how you leveled up. Before we dive into today's episode, I first want to thank our sponsor, Therasage. Their tri-light panel has become my favorite biohacking thing for healing my body. It's a portable red light panel that I simply cannot live without. I literally bring it with me everywhere I go. And I personally use their red light therapy to help reduce inflammations in places in my body where, honestly, I have pain. You can use it on a sore back, stomach cramps, shoulder, ankle, red light therapy is my go-to.
Plus, it also has amazing anti-aging benefits, including reducing signs of fine lines and wrinkles on your face, which I also use it for. I personally use Therasage Trilight everywhere and all the time. It's small, it's affordable, it's portable, and it's really effective. Head over to therasage.com right now and use code BEBOLD. for 15% off. This code will work site-wide. Again, head over to therasage, T-H-E-R-A-S-A-G-E.com and use code BEBOLD for 15% off any of their products. It's not about what quote unquote diet you're following. It's about, again, what I said. And that's why if I were sitting where you were and you were interviewing me, I would say that it does make a difference about the amount you eat.
Yeah. Not so much. And what you eat is what I would say. Not necessarily the time you're eating it and all that other stuff that goes with it. Yeah. Like all of the time you're eating it has like... I think bodybuilders do, bodybuilders do multiple meals.
How does intermittent fasting affect calories?
Right. What I'm saying at the time, like if you don't eat until noon or whatever I'm saying that, I think the more that, that those are also based on your body can't break down food. Like we overeat and therefore we're stuck with all this food in us because we're not, we're not digesting it because we're eating so much of it. So like having enough time to digest your food is really good for your system. Yeah, it's interesting because to bring the conversation full circle, that's like intermittent fasting is part of where you get the whole calories and calories that idea. Because it's like, oh, I'm going to take my calorie. I'm going to take all my calories in like two meals based in whatever it is, four hours, right? Yeah, four.
I think eight is a beginning. I think eight for beginners. Yeah. Or most people. Yeah. I think so. I believe it to eat. And so that gets reduced to calories in. I think calories in, calories out was a very, it's like a well-meaning idea. And it was basically the way people are telling you to eat is so complicated. So it's like, let's just reduce it to this. But then we get so reductive with it that it kind of, it becomes counterproductive in its own.
What is the truth about calories in vs calories out?
How about like, what's the best way to eat if we want to build muscle and lose fat and just, you know, feel better and look better? What would be in your opinion? I would say you want to have like four meals a day, right? And each meal you want to aim for 20 grams of protein, okay? And try to get this from a natural source. Make sure you get something green on your plate, right? And then get, you know, three to four ounces of a carb. And if you do that, right, and then you want to have, you want to ideally have some kind of water on the side. And if you do that... Not some kind of water. I have this one. Okay. BLK water. BLK water. And BLK water is actually perfect, right? So I think if you do that, it checks a lot of boxes. And again, there's a variety in there, right? Because your 20 grams of protein can be eggs or chicken or fish, right? Um, and your, your green vegetable can be something different every time you're checking a lot of boxes in terms of getting fiber in your system, which is really good.
Um, you're checking a lot of boxes with, um, with the protein, which your body needs.
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Chapters
6 chapters
1
What actionable advice can help me become healthier?
0:07–2:27
2
How does intermittent fasting affect calories?
2:27–3:38
3
What is the truth about calories in vs calories out?
3:38–4:58
4
How can I build muscle and lose fat effectively?
4:58–6:13
5
What are the differences between brown rice and white rice?
6:13–10:10
6
How does aging affect muscle and fitness?
10:10–15:21
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