The Most Basic Diet to Stay Lean and Build Muscle ANYONE Can Do - Nsima Inyang

Intro (0s)

• A diet with a little bit higher fat and protein, but lower carbs, can be effective for performance (4s).
• Experimenting with different diets, such as carnivore or keto, can help determine what works best for an individual (8s).
• Adding carbs to a diet can provide a boost, and using carbohydrates as a supplement can be beneficial (16s).
• It is possible to achieve good results with a lower carb intake, such as 100 grams per day, rather than consuming 300-400 grams (21s).
• Learning how to effectively use carbohydrates as a supplement is an important part of a successful diet (27s).
• Nsima has been known for having a lean and muscular physique, and his unique diet will be discussed in more detail (32s).
• A typical day of eating for Nsima will be explored, providing insight into his dietary habits and preferences (37s).

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Nsima's Diet (1m27s)

• The diet approach is focused on performance and feeling good while doing activities like grappling and training, and it involves tuning in to the body's needs on any given day (1m43s).
• Initially, the focus was on bodybuilding and lifting, which led to the idea of needing to eat four or five meals a day for muscle protein synthesis and muscle gain (2m0s).
• There was also a habit of grazing, snacking on things even when not truly hungry, and it was hard to be lean without tracking calories (2m8s).
• Using fasting, starting in late 2016 and early 2017, helped to tune in to the body's signals of hunger and learn to go without eating for certain periods (2m44s).
• Fasting taught the importance of not eating excessively after a fast and instead eating a little lighter to avoid gut discomfort (3m22s).
• The experience with fasting led to understanding that it's possible to perform well without eating an excessive amount, and it's not necessary to eat high amounts of carbs for performance (3m39s).
• Initially, the belief was that high carbs were necessary for performance, but experimenting with lower carb intake and higher fat and protein showed that it's possible to perform well with lower carb intake (4m1s).
• Experimenting with different diets, including potentially carnivore and keto, showed that carbs can be used as a supplement and don't need to be a large part of the diet (4m21s).
• The key takeaway is that carbohydrates aren't bad, but it's possible to use them in a way that works best for the individual, rather than following a specific diet (4m41s).
• To achieve a lean and muscular physique, it's essential to experiment with different diets, such as carnivore or keto, to understand how the body responds to various macronutrient ratios and identify what works best for individual needs (5m7s).
• Becoming a "diet ninja" involves learning to adapt eating habits based on daily activities and performance requirements, allowing for flexibility in carbohydrate intake and other nutrients (5m22s).
• Some days may require higher carbohydrate intake, such as before a grappling session, while others may involve lower or no carb intake, depending on the activity level and performance needs (5m35s).
• It's also important to give the digestive system a break by incorporating days with minimal or no food intake, such as drinking only green juice, to allow for recovery and separation from emotional eating (5m57s).
• Learning to fast and separate oneself from emotional eating is crucial in developing a healthy relationship with food and allowing for more flexibility in eating habits (6m38s).
• By understanding individual nutritional needs and adapting eating habits accordingly, it's possible to maintain a lean physique without feeling like one is constantly dieting (7m21s).
• The key to achieving this is to eliminate variables and listen to the body's signals, rather than consistently eating the same foods and feeling unwell most of the time (7m51s).
• Experimenting with different diets and developing self-awareness of nutritional needs can help individuals make informed decisions about their eating habits and achieve their fitness goals (8m9s).

Fasting (8m12s)

• Fasting can help individuals develop emotional control and distinguish between boredom hunger, real hunger, and dehydration, allowing them to make better choices about their eating habits (8m18s).
• Fasting is often compared to caloric restriction in terms of fat loss, but it also provides an opportunity for people to change their habits and relationship with food (9m18s).
• Silence and stillness can be beneficial for individuals, allowing them to think and reflect on their thoughts and feelings, and fasting can provide this silence (9m30s).
• The discomfort of silence can be a challenge for some people, who may fill the silence with music, videos, or other distractions, but learning to be comfortable with silence can be beneficial (10m1s).
• Using tools like binaural beats can help individuals get started with silence and stillness, allowing them to tap into their thoughts and ideas (10m9s).
• Fasting can teach individuals to be comfortable with hunger and to distinguish between physical and emotional hunger (10m38s).
• There are various diets and eating patterns, but the power of silence and stillness can be beneficial for individuals looking to improve their relationship with food (10m55s).
• Fasting can have cultural and spiritual significance, as seen in the example of the author's grandmother, who would fast and pray for her family (11m13s).
• The author's experience with fasting was influenced by their cultural background, where fasting and prayer were a part of their family's traditions (11m22s).
• Fasting is a practice that is not unique to any particular culture or diet, but rather has been a part of various traditions, including Christianity, Islam, and traditional Chinese medicine, where it is believed to have holistic benefits (11m47s).
• Historical references, such as Jesus fasting for 40 days and 40 nights, demonstrate the power of fasting in terms of physical and mental strength (12m11s).
• Fasting has been a part of the speaker's family culture, with their grandmother living to 100 years old, which is attributed to her intrinsic habits, including fasting, that contributed to her longevity (12m33s).
• The speaker's grandmother would fast regularly, but still eat healthily, and was physically active, walking with dumbbells in her hands at 85-90 years old (12m47s).
• Fasting has been a powerful tool for the speaker, allowing them to stay lean easily, but it was not the primary goal, rather a byproduct of the practice (13m9s).
• The speaker no longer stresses about food or tracks calories, having developed an intrinsic understanding of their body's needs through fasting and previous calorie tracking (13m24s).
• This understanding allows the speaker to make intuitive food choices, pulling from various diets, such as plant-based or carnivore, low-carb or high-carb, based on their body's needs, rather than emotions or habits (13m57s).

Protein (14m27s)

• A high amount of protein is consumed, with an average intake of 210 to 220 grams per day, although some days may be more and others less, such as 170 to 180 grams on certain days (14m27s).
• The weekly average protein intake is around 210 to 220 grams, which is not necessarily a gram per pound of body weight, as the individual weighs 240 to 250 pounds (15m4s).
• Protein is prioritized because it is satiating and helps to send signals to the body that it is not hungry, which is a key concept in the individual's eating habits (15m24s).
• The individual's diet includes red meat and fish, but not much chicken, and they do not eat a lot of processed foods, although some exceptions are made, such as having Ben and Jerry's ice cream in the fridge (14m29s).

Developing a Healthy Relationship with Food (15m38s)

• Having a healthy relationship with real food is crucial for building a lean and muscular physique, and it's essential to get rid of unhealthy snacks that trigger binge eating, such as cereal and junk food, to create distance between oneself and these foods (16m49s).
• It's recommended to build a healthy relationship with whole foods that send signals to the body to stop eating, allowing individuals to understand their true hunger signals and feel full (16m47s).
• Macro counting can be helpful, but the messaging often falls short by suggesting that it's okay to fit in a certain amount of unhealthy calories, which can lead to overconsumption and poor eating habits (18m1s).
• Creating distance between oneself and unhealthy foods can help individuals develop self-control and make better food choices, but this approach may not be suitable for everyone, especially those who are just starting out and don't have a good relationship with real food (16m27s).
• Having a bulk supply of unhealthy foods, such as Ben & Jerry's ice cream, can be tempting, but it's essential to have self-control and only consume them in moderation, which can be achieved by creating distance between oneself and these foods (15m58s).
• Eating large amounts of unhealthy foods, such as a whole sleeve of Oreos, can lead to consuming excessive calories without feeling full, highlighting the importance of developing a healthy relationship with real food (17m24s).
• It's essential to understand that it's not just about the food itself, but also the emotional triggers that lead to overeating, and creating distance between oneself and unhealthy foods can help individuals develop healthier coping mechanisms (17m0s).
• People often start eating whatever they want when they're hungry, but as they become more responsible, they can introduce healthier options in moderation, allowing them to eat like adults and maintain their shape (18m59s).
• The concept of "stillness" is essential in understanding eating habits, as people often fill their time and awareness with distractions, including food, making it challenging to have an objective look at their eating habits (19m26s).
• Awareness is not about the thing being observed, but rather the space in which it exists, and people need to flip their definition of awareness to understand this concept (19m57s).
• With food, people are constantly consuming and being triggered, making it difficult to have stillness and take an objective look at their eating habits (20m20s).
• Hunger is just a cue and doesn't necessarily mean much, as people are hardwired to know when they should eat, and it's essential to understand that hunger is just a thought (21m7s).
• The desire for stillness is innate, and people often crave quiet and solitude, especially in chaotic situations, but instead of finding stillness, they create more noise by distracting themselves with their phones or food (21m47s).
• The constant bombardment of food can be overwhelming, and people's bodies are craving stillness, or quiet, but they're not giving it to themselves (22m27s).
• The brain's response to hyper-palatable food is similar to its response to overstimulation or meditation, as shown in fMRI studies, indicating a high level of stimulus from food (22m57s).
• Consuming food can be a form of bombardment, similar to being in a loud room with screaming kids, making it essential to take a break and give the body and brain time to relax (23m30s).
• Finding stillness with food can be challenging due to the cultural norm of eating while watching things, which distracts from the eating experience and makes it harder to listen to the body's signals (24m2s).
• It takes effort and deliberate action to be aware of eating habits, including what, how much, and why one is eating, and to have the desire to step away from food and sit in the discomfort of hunger (24m35s).
• Building the habit of fasting can have a profound effect on the mind and how one responds to everything else, allowing for increased patience, finding alternative emotional coping mechanisms, and benefiting overall well-being (25m12s).
• Fasting can help individuals become more attuned to their body's signals, making it easier to understand when they are full and developing a healthier relationship with food (24m20s).

Emotional Hunger (25m37s)

• Many people eat due to emotional or spiritual hunger rather than physical hunger, often reaching for food as a coping mechanism for discomfort or stress (26m10s).
• To break this cycle, it's essential to create space between emotions and food by developing alternative habits, such as taking a walk, practicing breathing exercises, or engaging in other activities that bring comfort and satisfaction (26m22s).
• By creating this space, individuals can learn to identify and distinguish between physical hunger and emotional hunger, allowing them to make healthier choices and develop a more balanced relationship with food (28m27s).
• This process involves undoing deeply ingrained habits and creating new ones, which can be challenging but ultimately leads to a greater sense of control and options for managing emotions (28m16s).
• As individuals distance themselves from unhealthy coping mechanisms, such as overeating or substance abuse, they can discover healthier alternatives that bring them joy and satisfaction without relying on food (27m38s).
• Creating space between emotions and food enables individuals to determine their true needs and develop a more mindful approach to eating, allowing them to feel nourished and satisfied without relying on emotional triggers (29m0s).
• Creating a mindset where healthy food options are more appealing than unhealthy ones can be achieved through practices like fasting, which helps tune into the body's needs and develop a sense of biological or spiritual wisdom that guides food choices (29m14s).
• Fasting for an extended period can make unhealthy foods like Oreos sound unappealing, while shorter fasts may still make them seem desirable (29m39s).
• This newfound awareness and self-control can be considered the "magic" of fasting, which goes beyond just caloric restriction (30m28s).
• A flexible diet that focuses on timing and macronutrient manipulation can be an effective way to stay lean, as opposed to strictly counting calories (31m5s).
• Having control over food timing and macronutrient intake can allow for more flexibility in diet, even allowing for occasional indulgences in unhealthy foods (31m52s).
• This approach challenges the conventional wisdom that emphasizes strict calorie counting and adherence to specific diets, as supported by some research studies (32m1s).

Counting Calories, Understanding Portion Sizes & Developing Self Control (32m9s)

• Counting calories can be beneficial for understanding basic energy balance, but it can become an encumbrance if done consistently, leading to an over-fixation on calories and potential harm (33m23s).
• The prefrontal cortex plays a significant role in overriding executive function, leading people to redefine their calorie needs based on self-imposed labels and a desire to look a certain way (32m50s).
• Learning to count calories can be a good thing, but it is essential to avoid crossing the fine line where it becomes an obsession, as this can lead to psychological prison (33m35s).
• The demonization of foods often starts with an over-fixation on calories, causing people to view foods mathematically rather than considering their nutritional content or how they make them feel (34m24s).
• Labeling foods as "good" or "bad" based on their calorie content can be misleading, as even nutritious foods with high calorie counts can be beneficial for the body if consumed in the right context (34m45s).
• Tracking calories can be challenging, and some individuals may find it difficult to stay lean even when they achieve their desired physique, possibly due to an unhealthy relationship with food and calorie tracking (35m20s).
• The goal of calorie tracking should not be to see how much unhealthy food can be consumed while still hitting calorie targets, but rather to develop a balanced understanding of nutrition and energy balance (35m29s).
• Tracking calories and macronutrients can provide an understanding of how much to eat, but the goal is to eventually not have to track and instead listen to the body's signals (35m57s).
• Having a basic understanding of nutrition can help in making better food choices, even when not tracking, and it would be beneficial if this understanding was taught from a young age (37m12s).
• Processed foods are not considered real foods, but rather "Abominations" that should be consumed in very reasonable amounts, and it's essential to prioritize whole foods for satiety and overall health (37m22s).
• Creating distance between oneself and processed foods, and instead focusing on whole foods, is not an eating disorder, but rather a conscious choice to prioritize health (38m0s).
• Knowing one's weaknesses when it comes to certain foods, such as Oreos, and taking steps to avoid them, such as not keeping them in the house, can be an effective way to maintain self-control and make healthier choices (38m10s).
• If certain foods trigger a lack of self-control, it's best to remove them from one's environment to avoid temptation and make healthier choices (38m45s).
• The goal of one's environment is to serve their well-being, and setting it up in a way that benefits health, fitness, and mental health is crucial for being one's best self (38m52s).
• Having unhealthy foods like Oreos in the house can hinder one's ability to be their best self, and it's not about having an eating disorder, but rather about making conscious choices (39m6s).
• Some people believe that being able to eat a few unhealthy foods and put them away is a sign of a healthy relationship with food, but this may not be the case for everyone (39m19s).
• The idea that one needs to become comfortable with unhealthy foods and learn to integrate them into their life without compromising their health is a common misconception (40m2s).
• True freedom with food comes from building the ability to have unhealthy foods as part of one's life without them taking away from one's health, which requires a process and responsibility (40m29s).
• Most people struggle with this process, and trying to fit unhealthy foods into their diet by counting calories and eating as much as possible can lead to hunger and dissatisfaction (40m40s).
• Creating distance and taking time to get still may be a more effective approach to developing a healthy relationship with food (40m48s).

Nutrient Quality (40m53s)

• Nutrient quality plays a significant role in the body's recognition of deficiencies, which can lead to increased hunger, and whole, nutrient-dense foods are essential for sending signals to stop eating (40m53s).
• Foods high in micronutrients, not just macronutrients, help regulate hunger and provide feelings of fullness, whereas empty, processed foods can lead to overeating (41m27s).
• Processed foods, such as Oreos, are designed to be easily consumable and lack protein, making it easy to eat large quantities without feeling full (41m34s).
• In contrast, nutrient-dense foods like rye with veggies are more difficult to overeat due to their high nutrient content, making it harder to engorge oneself (41m54s).
• Tracking calories can be helpful but may not be effective for most people due to the tendency to include less nutrient-dense foods in their diet, leading to a lack of satiety signals (42m16s).
• Consuming excess calories from nutrient-poor foods can impede performance, especially for those who do not regularly use their bodies, unlike individuals like DK Metcalf, an NFL player who uses excess energy through physical activity (42m52s).

Bill Maeda (43m41s)

• Bill Maeda has developed a skill over years to eat energy and use that energy, which is a skill that can be built over time by being in tune with one's energy needs and expenditure (43m57s).
• He has become so in tune with his energy needs that he can feel a ball of fire in his stomach after eating rich foods, indicating that his body is using the energy from the food (44m3s).
• This skill is not just about genetics, but rather about developing a habit of listening to one's body and using energy efficiently (43m51s).
• People often make excuses for not listening to their bodies and instead rely on external sources, such as research and studies, to guide their eating habits (44m53s).
• The human nature is to find efficiency in everything, including eating, and often takes the path of least resistance, which can lead to overindulging in foods that are not healthy (45m7s).
• Bill's approach to eating is not about following a specific diet or restricting certain foods, but rather about listening to his body and using food as fuel (46m30s).
• He views food as fuel, regardless of whether it's healthy or unhealthy, and eats according to his energy needs (46m42s).
• This approach allows him to maintain a balance and not overindulge in foods, even if they are not healthy (47m1s).
• The idea is to develop an internal barometer that tells you when to stop eating and when to eat more, rather than relying on external sources (46m1s).
• Bill's approach is not about gamifying eating or following a specific diet, but rather about developing a relationship with food and listening to one's body (45m23s).

Food as Energy (47m44s)

• Allowing children to experience the natural energy boost from consuming sugary foods can help them develop an innate understanding of how their body reacts to different foods, and encourage them to engage in physical activity to utilize the excess energy (47m46s).
• This approach is not about developing an eating disorder, but rather about being in tune with the body's natural responses to different foods and using that energy to engage in physical activity (48m20s).
• Some people may misinterpret this approach as promoting eating disorder habits, but it's actually about listening to the body's natural responses and using that energy to engage in physical activity (48m56s).
• Many people have lost touch with their body's natural responses to food due to the abundance of processed foods in modern culture, but it's possible to relearn how to listen to the body's needs (49m14s).
• Being in tune with the body's natural responses to food is not the same as having an eating disorder, and it's possible to develop a healthy relationship with food by listening to the body's needs and engaging in physical activity (49m47s).
• Engaging in physical activity is not necessary for everyone, but having some type of habit that moves the body can help people develop a healthy relationship with food and their body's natural responses (50m10s).
• Paying attention to how the body reacts to different foods can help people make informed choices about what they eat and how they engage in physical activity (50m36s).
• It's possible to develop a healthy relationship with food by listening to the body's needs and engaging in physical activity, even if it's just a short walk after consuming a large amount of food (50m52s).
• The body understands how to regulate itself when it comes to movement and energy, and having a habit of movement helps to navigate processed foods responsibly, but it's different for people who are sedentary and don't move much (51m20s).
• Processed foods function differently for people who are sedentary and sit at desks all day, and it's not just about counting calories, as it can hit them harder and make them feel lethargic and hazy (51m52s).
• Having physical habits that allow the body to exude and use energy from processed foods is important, and if someone is sedentary, they may need to stay away from these foods to avoid feeling horrible (52m6s).
• There's a visceral feeling when eating junk food, and the body has an energy surplus that needs to be used, which can be gamified to trigger movement and exercise (52m36s).
• Bill's approach to eating a croissant to feel the need to burn it off is an example of using processed foods to trigger movement, but it's not about feeling guilty, it's about using the excess energy to move harder (52m54s).
• The key is to create space and gamify movement, and it's hard to get away from the environment that promotes sedentary behavior, but it's not impossible (53m58s).
• The abundance of food and sedentary lifestyle can lead to a distorted relationship with food, but it's possible to create a healthier relationship by being mindful of energy surplus and using it to trigger movement (53m29s).
• It's hard for people to navigate the environment that promotes unhealthy behavior, but it's possible to create a healthier lifestyle by being aware of the challenges and taking small steps towards change (54m30s).
• People often struggle with developing healthy habits due to learned behaviors, which can be developed at any age, and it's essential to start taking small steps towards a healthier lifestyle (54m32s).
• Genetics play a role in many aspects of life, but it's crucial to focus on developing healthy habits and listening to advice rather than immediately dismissing it due to genetic differences (55m11s).
• The palate can change over time, allowing individuals to start enjoying whole foods and distancing themselves from processed foods, which can lead to a shift in preferences (55m21s).
• It's essential to be comfortable with discomfort and train oneself to develop healthy habits, as it's the choices made over time that lead to positive changes (56m0s).
• Just because a thought occurs, it doesn't mean it needs to be acted upon, and recognizing intrusive thoughts, such as cravings for processed foods, can help individuals make better choices (56m12s).
• Dr. Aman's statement highlights that everyone has terrible thoughts, but it's how we respond to them that matters, and this concept can be applied to the world of food and making healthier choices (56m28s).

Where to Find More of Nsima (57m0s)

• Nsima Inyang can be found on various platforms, including YouTube and Instagram, under the username "Ina inyang" (57m15s).
• He is also a guest on Mark Bell's Power Project podcast, which can be found on YouTube (57m12s).
• Additionally, Nsima Inyang has a community called "The Stronger Human" (57m20s).