The Most Shredded 55 Year Old in the World Reveals his Diet to Get Under 5% Bodyfat - Bill Maeda

Intro (0s)

• Bill Maeda's approach to eating is to always be a little hungry, never feeling stuffed or maxed out, and eating until he feels not hungry or slightly full, then waiting until he feels hungry again before eating (9s).
• At 55 years old, Bill Maeda is considered the most shredded 55-year-old, with a physique that sparks curiosity about his diet and supplement regime (28s).
• Bill Maeda's training and physique have been showcased on Instagram, featuring impressive feats such as lifting barbells with a towel using his teeth, and displaying prominent veins (42s).
• Despite being 55 years old, Bill Maeda's physique raises questions about his diet and how he maintains his physical condition at his age (52s).

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Bill's Diet Has Been the Same Since Childhood (2m49s)

• Bill's diet has remained the same since he was a child, which seems to contradict conventional wisdom on diet and metabolism (2m49s).
• He has never used performance-enhancing drugs, but he does use BPC 157 and TB500 peptides, and has never used hormones or growth hormone (3m22s).
• Bill's metabolism has been extremely fast throughout his life, requiring him to eat high-density foods and large amounts of carbohydrates (3m50s).
• He eats foods that might be considered unhealthy in large quantities, such as pancakes, waffles, and ice cream, but only when his body needs them (4m11s).
• Bill is not an emotional eater and tends to stop eating when he's upset or nervous, and he doesn't eat for 12 hours after consuming large amounts of food (5m5s).
• He doesn't consider his eating pattern as intermittent fasting, but rather as fueling his body with whatever he needs, whether it's healthy or not (5m48s).
• Bill has never weighed or measured his food, and he eats intuitively without a set schedule or portion control (7m7s).
• Throughout his life, Bill has never had a job that required him to sit for long periods, as he has worked as a trainer and has always been on his feet (7m32s).
• His intention was to join the military, specifically Special Forces, but he was ineligible due to a football injury that required surgery and left him with two screws in his right shoulder (7m43s).
• Bill has continued to work as a trainer since high school and has never had a job that required him to be static for long periods (8m14s).

Always Be a Little Hungry (8m56s)

• Eating until feeling not hungry, but not stuffed, is a key principle, where the goal is to eat until feeling slightly full and then wait until actually feeling hungry again (9m8s).
• This approach involves coasting on the previous meal until the body starts feeling the need for more food, which can be physically felt, such as the cheeks sucking in (9m20s).
• When consuming dense or high-calorie foods, such as those with real sugar or fat, a longer period of time is spent burning those calories constantly (9m31s).
• This eating strategy is believed to contribute to achieving a low body fat percentage, although the exact mechanisms are not fully understood (9m38s).
• The approach is not about restricting food intake, but rather about listening to the body's hunger cues and eating in response to those signals (9m23s).

Eating Intuitively (9m46s)

• Daily caloric intake can vary greatly, with some days reaching 5,000 calories and others as low as 1,000 calories, with no specific pattern or schedule (9m49s).
• On certain days, sugar cravings may arise, and consuming sugary foods or drinks can help provide a temporary energy boost and prevent overeating during meals (9m57s).
• Sugary foods and drinks are used strategically, taking advantage of their convenience, and are consumed in large amounts when needed, followed by periods of time without needing to "reload" (11m11s).
• This approach to metabolism is compared to an AK-47 rifle, which can function with various types of ammunition, symbolizing the ability to adapt to different food sources and still maintain energy levels (11m52s).
• This mindset originated from training to be a soldier in high school, where the goal was to be able to survive and function on minimal or suboptimal nutrition (12m11s).
• The idea is to view food as a fuel source, without worrying about the quality or nutritional value, and to be able to consume large amounts of food when needed (12m54s).
• This approach has been a part of daily life since a young age, with the ability to eat huge amounts of food and still maintain high energy levels, which is still the case today (13m2s).
• Intuitive eating is a pattern that allows individuals to be in tune with their body's needs, but it can be challenging for those who consume hyper-palatable processed foods, which can hijack their ability to know when to stop eating (13m48s).
• Teaching children to listen to their body's response to food is crucial, and parents should encourage them to pay attention to how food makes them feel, rather than imposing barriers on what they eat (14m19s).
• When food provides energy, it's essential to use that energy, as wasting it can lead to energy toxicity and metabolic decline (14m47s).
• Metabolic health is a mix of energy utilization and proper partitioning at a cellular and mental level, and being aware of this can help individuals make better food choices (15m11s).
• The body doesn't recognize time in the same way humans do, and it only knows when it needs food or not, making it essential to listen to hunger cues (15m51s).
• Despite having a varied diet, there are common denominators that can help individuals make better food choices, even if they're not consciously aware of them (16m10s).
• Cooking at home and having staples like red meat, such as steak, can help provide a sense of structure and balance in one's diet (16m39s).
• Red meat, including venison and elk, is a staple in this individual's diet, although they don't typically eat a lot of pork (17m10s).
• Bill Maeda mentions that he eats a lot of white rice, which has never been a problem for him, as it feels like a quick fuel source that he can feel working in his body shortly after consumption (17m19s).
• He emphasizes the importance of staying connected to the food he eats, even after swallowing, and envisions it as a source of energy that fuels his thoughts and actions for hours after eating (17m39s).
• Maeda notes that he stays internally connected to what he eats, and it's not just something that gets digested and forgotten, but rather it continues to provide energy and nourishment (18m0s).
• He believes in maintaining a simple approach to eating, which involves consuming lots of food, but the specifics of his diet are not detailed in this segment (18m48s).

Bill's Food Staples (18m50s)

• The diet consists of steak, rice, any fruit, and occasionally mango, grapes, and other fruits, with no restrictions on sugar content or fructose (19m7s).
• The individual does not feel inclined to overeat fruits, such as mangoes or grapes, and is content with having a few (19m27s).
• Although not a big fan of vegetables, they are consumed for their prebiotic benefits, but not in large quantities (19m47s).
• Dairy products, such as ice cream, are also part of the diet, along with pasta, cereal, and wheat-based cereals (20m8s).
• The daily protein intake is estimated to be around half a pound, primarily from red meat sources like hamburger (20m47s).
• Chicken is not a preferred protein source, with a preference for red meat, such as beef, and fish like mahi-mahi (21m38s).
• The go-to meal consists of red meat and white rice, with occasional potatoes, and a mix of simple carbohydrates, red meat, water, and fruit (22m7s).
• The diet is high in carbohydrates, with a rough estimate suggesting that more calories come from carbs than protein (22m33s).
• Despite the high carbohydrate intake, principles from low-carb diets, such as intermittent fasting, are still applied (22m55s).
• A diet approach inspired by the keto diet is followed, but not strictly, as full keto was not successful in the past, resulting in a shriveled appearance, and instead, a combination of clustering carbohydrates at certain times and being low-carb for prolonged periods is used (23m3s).
• Carbohydrate loading is done when glycogen levels start to drop, which can take a day or three days of low-carb intake, and this loading is done in a short period, similar to how bodybuilders replenish their muscles after a competition (23m35s).
• The diet consists mainly of meat, rice, and some fruit, with cooked cabbage being a staple, as it is considered a simple and effective food choice (24m26s).
• Carbohydrate intake is not strictly measured, but an estimate of 100 grams of carbs in a meal is mentioned, although not all of it is consumed in one sitting, with a more realistic estimate being 25-40 grams of carbs (25m12s).
• The diet approach is flexible and not extreme, with an emphasis on listening to the body's needs and adjusting accordingly (25m35s).

Eating Before Training (25m40s)

• Typically, eating before training is preferred, but it depends on the type of training, such as lifting a barbell with teeth, which requires being "topped out" on everything, or going for a run, where training fasted works great (25m42s).
• Food is used strategically, especially when needing a push, like during high-volume kettlebell stuff or Infinity lunges, where high glycemic foods that cause big spikes in insulin and blood sugar are consumed (26m11s).
• Certain foods like ice cream mixed with Starbucks coffee, or pastries, are used as a pre-workout due to their sugar and caffeine content, which provides a psychological boost and a degree of guilt to motivate the workout (26m44s).
• The belief is that energetically and metabolically, the body can burn what was just consumed, so a powerful snack tends to result in a powerful workout (27m40s).
• Foods that are not ideal but have high glycemic content are timed strategically when needed, and if done properly, the workout doesn't have to be long, and dinner can be eaten shortly after (28m22s).
• A significant amount of food is eaten close to bedtime, and a "litness test" is waking up without running to the toilet, having a flat stomach, and feeling alert (28m55s).

Allowing Yourself to be Hungry (29m21s)

• Eating at random times, also referred to as "fractal eating," involves having strategic yet random gaps between meals, which are not planned but rather occur intuitively when one is hungry (29m44s).
• Allowing oneself to be a little bit hungry is an important aspect of this approach, as it is supported by scientific evidence from randomized control trials (30m17s).
• When in a state of slight hunger, ghrelin levels are elevated, hormone-sensitive lipase levels are elevated, lipolysis occurs, and the body is usually in a fat-burning state (30m25s).
• This approach is the opposite of what most people typically do, and it underscores the importance of listening to one's body and eating when hungry (29m28s).
• Marx and others have spent hours watching videos on how to implement this approach, but in reality, it can be done intuitively by simply eating when hungry (29m53s).

Apologies for the Temporary Sound Glitch (30m44s)

• Poor dietary choices can be overcome by being very active, but it is also essential to maintain a state of being slightly hungry all the time to achieve optimal results, particularly for someone aiming to be under 5% body fat at the age of 55 (30m44s).
• Having a moderate or mild caloric surplus can lead to different results, and the key to achieving the desired body fat percentage is the relationship with food and the ability to maintain a certain mindset (31m6s).
• Some people need to "gamify" their relationship with food by counting calories, having a plan, or finding ways to make it more engaging, whereas others may inherently have this ability (31m26s).
• There is no need to keep a daily "scorecard" of food intake, and it is more effective to evaluate progress over a longer period, such as a week, rather than focusing on daily calorie intake (31m40s).
• A weekly calorie intake of 15,000 to 20,000 calories, with varying daily amounts, can be a better indicator of progress than focusing on a specific daily calorie goal (31m50s).
• The discussion is about to pivot to the topic of supplements (31m59s).

Supplements & Peptides (32m2s)

• The primary supplement is caffeine, with a daily consumption of up to 500 milligrams on some days (32m45s).
• Other supplements include a vitamin homocysteine multivitamin, vitamin D3, vitamin C or Ester C, and NAD (nicotinamide adenine dinucleotide), an antioxidant that helps create energy at a precellular level (33m13s).
• NAD is essential for the body, and running out of it can be fatal within 15 seconds, as it plays a crucial role in carrying electrons across the proton gradient to create energy (34m31s).
• The use of NAD supplements has resulted in noticeable positive effects, with the body responding well to its intake (34m51s).
• Additional supplements include BPC 157 and TB500 peptides, which were restarted after a three-month layoff (35m5s).
• The peptides were initially used to address severe overtraining, which occurred due to intense daily training and posting on social media for four years straight (35m22s).
• The peptides were obtained from Maric Health, a company met through Steve Granzella at Mark Bell's podcast (35m51s).
• Notable effects of the peptides were observed within a week or two of taking them, including improvements related to a previous colon removal (36m13s).
• 13 years ago, Bill Maeda had colon cancer, which led to his guts never being right, and he experienced significant improvement in his gut health after taking peptides, specifically BPC-157, which also helped with his knees and ankles that were swollen due to massive overtraining (36m19s).
• Bill Maeda has been sleeping for less than 5 hours since he was a teenager, training himself to function on small amounts of sleep, but now his biggest focus is retraining his nervous system and circadian rhythm to accept 5.5 to 6 hours of sleep (37m6s).
• He considers sleep his biggest supplement, as it precedes everything else, and has made the biggest difference in his overall health and well-being (38m27s).
• Bill Maeda initially took peptides, which did not work on his ankles or knees, and may have even made them worse due to increased training intensity, but after taking a 3-month break and reducing his training, he noticed significant improvement in his knees and ankles (38m34s).
• He has reordered peptides from MER and is hopeful that they will have a better effect this time, as he noticed his gut health improving when taking the peptides without any probiotics or prebiotics (39m54s).
• Bill Maeda's highest goal is to be able to continue doing what he does, and he is willing to take steps back and focus on his sleep and overall health to achieve that goal (39m14s).
• Bill Maeda is considering taking creatine due to its benefits for physical performance, cognitive function, and sleep quality, and is willing to start with a low dose (40m27s).
• He currently takes 500 milligrams of caffeine and considers coffee his favorite supplement, but finds it puzzling that he can't sleep despite consuming caffeine (40m50s).
• Maeda believes he might be addicted to caffeine, but does not experience headaches when he doesn't consume it for a day or two (41m11s).
• He mentions the liver enzyme cytochrome p450, which affects how people metabolize substances, and notes that some individuals are fast or slow metabolizers, impacting their tolerance (41m18s).

Where to Find More of Bill (41m37s)

• Bill Maeda can be found on various social media platforms, including YouTube, Instagram, and TikTok, under the username "billmay8" (41m39s).
• He also has a presence on Only Fans (41m47s).