Ali Spagnola on Being a Creator, the Power of Fasting and Optimizing on the Pod of Jake

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Key Takeaways

  • To sustain blood glucose and energy levels, load up on carbs on heavy work-out days and drop them on non-workout days
  • Even when you are sleeping, your heart rate will be elevated after a higher carb meal
  • Front-load your meal with protein and fat because it slows down the processing of carbs and makes any sugar spikes lower
  • Just being in bed is not enough – you need to be an efficient sleeper
  • “Why do I deserve your attention? I try to consider that question with every aspect (of creating) for the internet” – Ali Spagnola
  • A hallmark of the gig economy is that you never feel like you’re done with work because essentially you are the boss
  • “Part of my career is pleasing algorithms – but what if they don’t understand me? Then it doesn’t serve my audience” – Ali Spagnola

Intro

Ali Spagnola (t: @alispagnola) is a musician, comedian, and YouTube star with a popular fitness channel called Ali Spagnola’s Fitness Outrageous. She has 2.5 million followers on Instagram and over 300,000 subscribers on YouTube

Products Mentioned

  • Oura – Wearable ring that offers a sleep score, readiness score, and a rem sleep tracker
  • Whoops measures  heart rate variability
  • Levels – tracks metabolic health and blood sugar
  • Eight Sleep – mattresses and sleep products

The Power of Fasting

  • Ali is a fan of fasting on the 16/8 plan: 16 hours fasting, eight hours eating
  • When not fasting, she eats a ton of carbs and tries to burn fat
  • OMAD = One meal a day plan
  • Ali breaks her fast at 8pm and takes in one 2200-calorie meal as follows:
    • Two servings of ground turkey, four eggs, four egg whites, an avocado, four servings each of green beans and brussels sprouts, three servings of pasta with olive oil
  • She doesn’t follow the Keto diet but wants her body in a state of ketosis

Carb Cycling

  • Load up on carbs on a heavy work-out day, then drop them from your diet on non-workout days
    • This helps sustain blood glucose levels and your energy levels
  • If you eat fruit after dinner, it helps kick you into sleepiness
  • Your heart rate is higher after a higher carb meal, even when you are sleeping
  • Front-load your meal with protein and fat because it slows down the processing of carbs and makes any sugar spikes lower

Prioritize Sleep

  • Ali’s best sleep comes after a 24-48 hour fast
  • Sometimes it’s hard to shut your mind off
  • Why we Sleep by Matthew Walker discusses how to unlock the power of sleep and dreams
  • Ali prioritizes her life as follows:
    • #1: creating stuff
    • #2 sleep – eight or nine hours
    • #3 working out
    • #4 social life
  • Give yourself the opportunity to sleep
  • Just being in bed is not enough – you need to be efficient

Bio-Tech Devices

  • Oura– Wearable ring that has a sleep score, readiness score and a rem sleep tracker
  • Whoops measures HRV – Heart rate variability, which is a measure of your autonomic nervous system that is considered one of the best objective metrics for physical fitness and determining your body’s readiness to perform
  • Levels – tracks metabolic health and blood sugar – Ali called it “life-changing”
    • At the end of fasting, it’s helped her determine if her glucose levels are low enough to burn fat
  • Other products: Eight Sleep
  • Ali uses bio-devices to find optimal levels then sticks with a plan
  • Feedback from devices takes away decision-making effort that can be used towards being creative
  • “My favorite part of optimizing is knowing that its working and not having to give any thought toward it” – Ali Spagnola

Ali’s Story

  • Ali had an early career in music, singing and playing guitar
  • As an independent musician, she had to stand out and began marketing her shows using a drinking game
  • She put it online and grew a following doing “cool stuff” and being unique
  • “Why do I deserve your attention? I try to consider that question with every aspect (of creating) for the internet” Ali Spagnola

Growing an Audience

  • “I hope eventually that my audience is there for my personality, that it’s okay whatever I’m doing– it’s really more like we’re friends and they just want to hang out with me”  – Ali Spagnola
  • It’s been tough to grow an audience based on her personality because part of her audience is music-based, the other is part of her fitness fan base
  • “Part of my career is pleasing algorithms – but what if it doesn’t’ understand me? Then it doesn’t serve my audience” – – Ali Spagnola

Being a Creator

  • Ali’s been a creator full time for five years
  • Her online presence started with her sharing her own hobbies and interests
  • She took the leap, quit her day job, and moved to LA where there were lots of networking events and people doing the same kind of work
  • It’s important creatively to be around people who do similar things
  • However, you can create anywhere
  • Life mission idea – could you have done more? have you done enough?

Turning off

  • When you’re creating, it’s difficult to find the off-button
  • A hallmark of the gig economy is that you never feel like you’re done with work because essentially you are the boss
  • Outsource when you can
  • Think of creating as “out-putting”
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Notes By EWerbitsky

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