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Well, hello ladies and gents 
Roberts eggs, keto Savage.com. 

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And I'm coming back at you with 
another podcast episode. 

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This one is a little 
interesting. 

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We have a little round table 
discussion going on here, so 

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I've had Kim Howerton on the 
podcast. 

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We talked about metabolic 
flexibility, I've been on 

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Rachel. 
Rachel Gregory's podcast she's 

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been on mine. 
We've talked about medibot 

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flexibility Kim had the wondrous
idea of getting us all together 

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for a Roundtable discussion so 
we can get varying opinions from

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both ends of the spectrum and 
just dive into to all that is 

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metabolic flexibility. 
So we talked about it at depth 

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from at length in depth from a 
physiological standpoint and 

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from a psychological standpoint,
hopefully we cleared up any 

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confusion. 
You may have on the subject, I 

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thoroughly enjoyed the 
conversation. 

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I've got utmost respect for both
Kim and Rachel. 

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It's always a pleasure to sit 
down and talk with them. 

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Hope you all enjoy the 
conversation as much as I did. 

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So, without further Ado is sit 
back, relax, learn something and

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enjoy the podcast with Kim and 
Rachel, 

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And we're live. 
Kim and Rachel. 

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How are you? 
Good. 

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Here we go. 
The lag effect has already begun

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its hard. 
We're doing three people remote 

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podcast, but we're going to make
it work. 

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Yeah, we'll do our best so so 
Kim it was your idea to have us 

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all have this Roundtable 
discussion so I'd love for you 

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to just kind of introduce the 
concept as to what this 

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conversation will likely entail.
Sure. 

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So you know, I love Rachel and 
Robert and so I wanted to bring 

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them into this conversation 
because I thought it'd be an 

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interesting conversation to have
like we are all three people 

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that work with different 
populations, in the sort of 

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health and food space. 
And very either fully keto or 

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key or Json or whatever you want
to call it. 

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And and we all have, you know, 
our opinions based on who we see

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who we work with. 
And our own personal experiences

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and the three of us have 
differences. 

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I would say, we agree much more 
than we disagree, but 

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specifically in the area of 
metabolic flexibility. 

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I was thinking who better than 
met flex and chill right to 

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bring into the conversation 
because, you know, our filters 

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are on when we have these 
conversations a lot, but then we

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actually talk to each other. 
Differing opinions, but people 

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we were like respect. 
And we're like, oh, that makes 

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sense too. 
And so, I thought each of our 

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audiences would probably benefit
from hearing from a very 

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well-thought-out perspective or 
getting the questions. 

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Like, I don't know if you guys 
have this experience, I will 

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listen to somebody else on a 
podcast. 

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I'll be like ask this question 
you know and nobody asks it and 

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so I thought this might be an 
opportunity. 

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I love it. 
I love it. 

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Yeah same just just To clarify 
here from your bit of listening,

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it's Robert Sykes. 
Rachel Gregory Kim Howerton. 

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That's the three people talking 
right now and everybody should 

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know each of us but I could, we 
do like a quick little intro, I 

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guess for anybody. 
That is not aware because this 

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is going to be published on all 
three of our platforms here. 

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Yeah, go for it right away. 
Okay. 

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My name is Rachel Gregory I am 
the founder of met Flex life, my

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kind of, I've been kind of in 
the keto low-carb space since 

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2014 2014. 
I can't even remember what year 

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it is anymore and I got into the
space. 

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I did the first study looking at
the effects of a Carpio drank 

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diet in CrossFit athletes for my
Master's Degree in exercise, 

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physiology nutrition and that's 
good. 

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What kind of propelled me into 
this lifestyle, you know, got 

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really interested in Quito 
started. 

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Working with clients, obviously 
adopted the lifestyle from 

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myself for a long time. 
Tried out many, many different 

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things. 
Went down many different rabbit 

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holes. 
As I feel like we all do and 

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kind of got to this place, 
probably two years ago where I'm

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at. 
What just wasn't working for me.

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Me more, in terms of I developed
this very kind of negative, 

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negative connotation, but behind
carbs, I had a really bad fear 

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of incorporating carbs into my 
lifestyle. 

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And I knew that it was something
that I needed to kind of address

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and so I kind of looked into 
this idea of metabolic 

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flexibility and realizing that 
you can, you know? 

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Benefit from both sides of 
things and you might not 

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necessarily need to be on the 
extreme sides of each Spectrum 

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to get the benefits. 
Especially if you're someone in 

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my opinion he's not suffering 
from, you know, any type of 

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metabolic disease are you don't 
have, you know, severe 

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psychological issue with 
carbohydrates. 

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So that's kind of my background 
in terms of metabolic 

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flexibility. 
Which I'm sure we're going to 

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talk about and yeah, I don't 
want to talk too much. 

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I love it. 
What you got? 

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Kim. 
Well so I'm Kim Howerton and I'm

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a keto coach. 
I still primarily am working 

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within the key to space and I am
somebody who went keto over over

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four years ago to deal with my 
own personal metabolic 

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dysregulation, i-i've been a 
life coach before then. 

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So, I've been a coach for a 
very, very long time. 

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But I've been kind of in the 
more relationship, interpersonal

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space and then I went Quito and 
finally, like this. 

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Piece of the puzzle of my life 
kind of fell into place for me. 

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And from then forward, I was 
like, oh I actually have to do 

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my work here in this space 
around metabolic health. 

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Because ultimately, it's very, I
mean, they're both important, 

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it's very rewarding to save a 
marriage. 

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It feels better to give somebody
the tools. 

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I mean to save their life and 
very few marriages survive 

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death, right? 
So it's important to To me to 

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really be part of the change 
that we need in our world to 

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have people healthy. 
And so that's where I put my 

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attention and my focus now. 
And I continue to myself, be a 

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keto, we're on a low-carb ER but
I'm also in this time period 

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especially since we've been 
shelter in place a bit more 

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doing. 
More experiments seeing what's 

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going on using a CGM, you know 
and really Looking at my 

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boundaries personally and also, 
it's interesting being currently

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an insulin sensitive person in 
the keto space. 

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And what does that mean? 
And what does that look like? 

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And we can get into that a bit 
more but you know my transition 

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had gone from being insulin 
resistant and now I'm insulin 

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sensitive. 
But I'm you know, not a skinny 

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insulin sensitive person. 
I'm sort of a slightly fluffy 

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insolent. 
Has that a person so like well 

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you know, what does that mean in
the space? 

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And what does that mean in in my
health? 

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Ernie. 
And and what, you know what, 

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kind of people I tend to work 
with and what impact that has on

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them. 
Nice. 

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Nice. 
As far as I'm concerned, I'm 

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Robert Sykes keto Savage and 
I've been keto since 2000 14 or 

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15? 
I can't remember now. 

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But I've been natural 
bodybuilding that whole time. 

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I've been bodybuilding now for 
about 13 years, I want to say 

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half of it was prior to Quito, 
then I developed a bunch of 

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eating disorders and then went 
to Quito to try and correct 

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course with those and This kind 
of made that my new Norm 

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experience, a lot of performance
benefit from it and have pretty 

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much committed myself to 
optimizing a strict ketogenic 

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approach for natural 
bodybuilding specifically but 

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also just performance in general
and I built a brand podcast and 

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a business around that concept. 
So it'll be interesting for the 

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conversation today because I am 
definitely kind of pegged as the

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strict keto guy and and Rachel 
is not the strict keto gal. 

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So are you going to pack the 
moderator here? 

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Or Kim, or how is this whole 
trifecta work? 

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I am indeed the younger child in
my family so I like everyone to 

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get along and so, you know that 
that might be my role. 

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I think, as long as we're more 
civil than the presidential 

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debates were kind of come out 
ahead. 

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I think, I think we could make a
fabulous. 

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I don't know if you can have 
three people like as a as a, 

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what it's been a while since 
they've done the three rules of 

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government but we can do that. 
Yeah, there you go. 

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There you go. 
So how do you all want to 

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structure this? 
We want to just kind of, I think

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defining how we would Define. 
Metabolic flexibility would be 

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advantageous for the audience, 
the listeners. 

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Because metabolic flexibility 
has definitely become a buzzword

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as of late. 
It seems, so just kind of 

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drawing some clarity as to what 
that means to us would be 

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advantageous. 
Sure. 

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Yeah. 
Do you want me to kind of give 

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my like, what, how? 
I usually describe it? 

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I would love that. 
Rachel. 

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Okay, so really just kind of to 
describe it and then its 

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simplest way. 
It's metabolic flexibility of me

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is really just being able to go 
back and forth between you know 

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I'm sorry the two main fuel 
sources that we have for energy,

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right carbohydrates and fats and
Really kind of like in our 

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modern day right in especially 
in America where there's a lot 

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of us. 
And a lot of people who are, you

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know, subject to these, you 
know, diseases that are going 

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rampant, right? 
Type 2 diabetes, obesity, all of

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that. 
And so a lot of that is pretty 

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much stemming from just like the
over consumption of food and 

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processed food and just having 
that, you know, every day like 

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in our site, every Like we have 
grocery stores and Delivery 

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Dudes and all that is it called 
Delivery Dudes or no Jordache 

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whatever. 
Yeah, where you can just have 

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everything at your fingertips, 
right. 

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Which is not how like we evolved
as humans, right? 

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So the concept of metabolic 
effects flexibility to me is 

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just being able to move between 
fuel sources when it's 

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necessary. 
So you know, if you are sitting 

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at your desk during the day and 
you're just you know, sedentary 

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or just working, you're 
focusing, you should be able to 

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tap tap into your, you know, fat
stores for fuel, right? 

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You should be able to use fat as
a fuel source where, you know, 

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most of us can't most of, you 
know, modern day people, I guess

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you could say. 
We can't, we can't do that, we 

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get these hunger pains, we got 
these energy, fluctuations 

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headaches, things like that, 
because we're so used to having 

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carbohydrates is our main fuel 
source, and especially, like in 

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America, that's what's, you 
know, touted like the standard 

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American diet is high carb, so 
that's one side of it and then 

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the other side, Side of it is, 
if you are, you know, you go on 

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a keto, low carb diet for a long
time. 

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You may start to become, you 
know, metabolically inflexible 

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the other way where you, when 
you, you know, want to consume 

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carbs, or when maybe it's 
necessary for you to consume 

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carbs, you're not really able to
use those carbs as effectively 

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because you are again. 
You're not your metabolically 

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inflexible, the other way. 
So Really my goal with metabolic

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flexibility and kind of getting 
the word out about it. 

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Just trying to help people see 
that there is like, you can have

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this in between. 
And like I said, there's to me 

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the spectrum is and this is kind
of how I explain it. 

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Like, if you are, you know, 
overweight or obese and you're 

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sedentary, right, then you're 
probably on the Spectrum on the 

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one side, or let's say the left 
side of the spectrum, where 

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maybe you don't need that many 
carbs, right? 

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And your body does not Well with
that many carbs so that would be

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more of like okay, let's take a 
keto low-carb approach there, 

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maybe you are insulin resistant,
work will work through that, 

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right? 
And then as you you know, move 

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more towards the other side of 
the spectrum or if you already 

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are on the other side of the 
spectrum where you are, maybe 

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lean active, maybe you do a lot 
of high, intensity training, 

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things like that. 
You could probably do just fine 

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with some carbs like in your 
lifestyle, right? 

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So it really in my Opinion comes
down to like, where you're 

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starting, where you're at, what 
your metabolic metabolic health 

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is like and then also what your 
psychological health is like, 

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right? 
So there's some people who 

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absolutely can, you know, follow
a low-carb ketogenic diet for 

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forever and they enjoy it and 
they love it and they don't ever

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have any need or want to consume
carbs, which is totally fine. 

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00:12:55,800 --> 00:12:58,600
But then, there's another side 
of the, another side of the 

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00:12:58,608 --> 00:13:01,500
spectrum where there's people 
who have gone, keto, low carb 

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00:13:01,500 --> 00:13:03,700
for a long time and this was 
this is personally, my 

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00:13:03,700 --> 00:13:06,800
experience. 
All the people that I Tech tend 

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to work with, like all the 
clients I work with, they went 

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00:13:09,200 --> 00:13:13,000
keto, they found great results, 
they got great results and then 

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they kind of got to this place 
where they became carved phobic 

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and any time they wanted to, you
know, maybe have something that 

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wasn't lower carb or even 
something, you know, like a 

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cookie or a cupcake, or whatever
at a wedding, I always use this 

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example, they would feel like 
severe guilt behind that, right?

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00:13:31,000 --> 00:13:37,000
And they would, they want it 
would Be this big negative event

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00:13:37,000 --> 00:13:40,400
and cause some down spirals for 
some things. 

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00:13:40,400 --> 00:13:44,300
So, my kind of take on that is, 
you know, we got to figure out 

242
00:13:44,300 --> 00:13:46,800
where you're at, where you're 
coming from, what your goals are

243
00:13:46,800 --> 00:13:49,600
long-term. 
Like, do you feel like you can 

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00:13:49,600 --> 00:13:52,000
follow you do look car by 
yourself for the rest of your 

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00:13:52,000 --> 00:13:56,000
life and do you want to do that 
or do you want to incorporate 

246
00:13:56,000 --> 00:13:59,000
carbs strategically for where 
you're at in your life for your 

247
00:13:59,000 --> 00:14:01,300
goals? 
And can you balance that for 

248
00:14:01,300 --> 00:14:03,900
your lifestyle? 
So that's really kind of I'm 

249
00:14:03,900 --> 00:14:05,800
going to stop. 
I'm going on here but that's 

250
00:14:05,800 --> 00:14:09,400
really how I see metabolic 
flexibility is your your body's 

251
00:14:09,400 --> 00:14:14,200
metabolic ability to use, both 
carbs and fats as a fuel source 

252
00:14:14,200 --> 00:14:16,700
as different fuel sources at 
different times. 

253
00:14:16,700 --> 00:14:20,100
But then also, I like to take it
a step further and go towards 

254
00:14:20,100 --> 00:14:22,000
like the psychological side of 
things. 

255
00:14:22,000 --> 00:14:25,000
Where okay, we're living in this
modern world, where we have 

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00:14:25,300 --> 00:14:28,900
these things, you know, every 
single day we have events to go 

257
00:14:28,900 --> 00:14:33,100
to and whatever they may be. 
And so that's other side of 

258
00:14:33,100 --> 00:14:35,800
things that I feel like a lot of
People don't necessarily take 

259
00:14:35,800 --> 00:14:38,800
into account in terms of that, 
flexibility side of things. 

260
00:14:39,200 --> 00:14:43,100
Okay, I'm done talking and then 
to add Kim. 

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00:14:44,000 --> 00:14:46,900
Sure. 
So, yeah, I totally agree in my.

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00:14:47,100 --> 00:14:49,200
That metabolic flexibility is a 
concept. 

263
00:14:49,200 --> 00:14:51,700
Is the idea that you are 
somebody that could burn either 

264
00:14:51,800 --> 00:14:55,100
carbs or, you know, glucose or 
or fats as your main fuel 

265
00:14:55,100 --> 00:14:57,200
source. 
And I think the thing that 

266
00:14:57,300 --> 00:15:01,600
Rachel did totally say but I 
want to really emphasize, is 

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that our society? 
I would say, I kind of Just like

268
00:15:04,700 --> 00:15:08,100
we have the general population 
and then we've got what I call 

269
00:15:08,100 --> 00:15:11,200
sporty peeps, right? 
Like the people who work out a 

270
00:15:11,208 --> 00:15:14,500
lot you know it's just part of 
their life like they don't 

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00:15:14,500 --> 00:15:17,500
actually everyday think I gotta 
start working out now like they 

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00:15:17,500 --> 00:15:23,500
actually do it and and the 
general population and I would 

273
00:15:23,500 --> 00:15:27,800
say if we look at the general 
population, I would say, almost 

274
00:15:27,800 --> 00:15:31,600
all of them are are not fat 
adapted. 

275
00:15:31,700 --> 00:15:33,900
They are only carbon apted, 
right? 

276
00:15:33,900 --> 00:15:38,000
They can They are. 
They have insulin resistance 

277
00:15:38,200 --> 00:15:42,100
which means they have a big 
barrier to being able to burn 

278
00:15:42,100 --> 00:15:45,600
fat for fuel. 
And I find the barrier to 

279
00:15:45,600 --> 00:15:51,000
becoming fat adapted. 
To be a much steeper climb from 

280
00:15:51,000 --> 00:15:53,300
where we are. 
Currently, I don't think this 

281
00:15:53,300 --> 00:15:55,800
has been true evolutionarily 
for, you know, I don't think 

282
00:15:55,800 --> 00:15:58,300
this is true back in the day 
before there was a McDonald's on

283
00:15:58,300 --> 00:16:01,000
every corner. 
But I think that currently, 

284
00:16:01,000 --> 00:16:05,500
we're in a place where the the 
road to Fat up Adaptation for a 

285
00:16:05,508 --> 00:16:09,800
lot of people is extremely 
important and much more 

286
00:16:09,800 --> 00:16:14,000
challenging than what I would 
say is perhaps the road to 

287
00:16:15,000 --> 00:16:20,400
becoming to balancing between 
like the first important step 

288
00:16:20,400 --> 00:16:26,100
seems to be for 99% of the 
population to become fat adapted

289
00:16:26,100 --> 00:16:28,600
as a stage. 
One, totally agree. 

290
00:16:28,600 --> 00:16:32,300
Like if we're looking at it from
like standard populations 

291
00:16:32,300 --> 00:16:36,000
Viewpoint, I mean I'm in one 
percent complete agreement with 

292
00:16:36,000 --> 00:16:37,600
the concept of metabolic 
flexibility. 

293
00:16:37,600 --> 00:16:40,100
Like anybody that's a standard 
phone or standard American diet 

294
00:16:40,300 --> 00:16:43,400
and hasn't been in the state of 
ketosis since birth. 

295
00:16:43,600 --> 00:16:46,300
They would absolutely benefit 
from, you know, becoming fat 

296
00:16:46,300 --> 00:16:50,100
adapted and then having that 
metabolic flexibility on their 

297
00:16:50,100 --> 00:16:52,700
side because of the moment, they
certainly are not metabolically 

298
00:16:52,700 --> 00:16:56,200
flexible. 
I think where we may differ is 

299
00:16:56,200 --> 00:17:01,000
that, I'm not really convinced 
that if on the Reversed end of 

300
00:17:01,008 --> 00:17:05,000
that Spectrum, you're going to 
have the metabolic It's ability 

301
00:17:05,000 --> 00:17:07,500
if you're Quito and then not 
able to tap into carbs. 

302
00:17:07,500 --> 00:17:10,400
For instance, I've been strictly
do now for six years, but if I 

303
00:17:10,400 --> 00:17:13,800
was to eat carbs, how's the 
bunch of rice or sushi? 

304
00:17:13,800 --> 00:17:16,000
Or, you know, something of that 
nature. 

305
00:17:16,000 --> 00:17:19,300
I don't feel like I would have 
near the uphill battle to become

306
00:17:20,000 --> 00:17:23,099
to be able to tap into that for 
fuel as I as a standard American

307
00:17:23,099 --> 00:17:26,500
that, you know, follower would 
in the reverse of that using fat

308
00:17:26,500 --> 00:17:28,700
for fuel. 
So I'm not I'm not convinced 

309
00:17:28,700 --> 00:17:32,200
that our body forgets how to use
carbs as a fuel source. 

310
00:17:32,200 --> 00:17:35,800
There may be a little bit of 
discomfort Effort, you know, a 

311
00:17:35,800 --> 00:17:37,900
Temptation phase in the first 
couple of days, but I feel like 

312
00:17:37,900 --> 00:17:41,800
once you were to incorporate 
that your body would would 

313
00:17:41,800 --> 00:17:44,500
recognize that as fuel and be 
able to type into it and uses 

314
00:17:44,500 --> 00:17:47,800
energy pretty rapidly. 
So I'm not necessarily convinced

315
00:17:47,800 --> 00:17:50,300
that from a performance 
standpoint, you're going to 

316
00:17:50,308 --> 00:17:53,800
become metabolically inflexible 
on the reverse standpoint. 

317
00:17:54,000 --> 00:17:57,500
So that's probably where we 
differ from a physiological 

318
00:17:57,500 --> 00:17:59,100
standpoint from a psychological 
standpoint. 

319
00:17:59,100 --> 00:18:02,000
I think would probably agreeing 
on everything. 

320
00:18:02,000 --> 00:18:05,200
We just were attacking it from 
Two different perspectives. 

321
00:18:05,200 --> 00:18:09,700
So I don't think people should 
become phobic at all and I don't

322
00:18:09,700 --> 00:18:12,000
want that cause them to spiral 
out of control that would 

323
00:18:12,100 --> 00:18:14,400
obviously not be good or 
sustainable or enjoyable. 

324
00:18:15,000 --> 00:18:19,500
But I'm coming at it from the 
perspective of not letting carbs

325
00:18:19,500 --> 00:18:22,700
have such a, you know, 
impression on your life in the 

326
00:18:22,700 --> 00:18:24,100
first place. 
So like if you're at a wedding 

327
00:18:24,400 --> 00:18:26,700
and you want have a piece of 
cookie and you're going to feel 

328
00:18:26,700 --> 00:18:28,600
guilty. 
If you have that cookie, you're 

329
00:18:28,600 --> 00:18:30,700
suggesting that you eat the 
cookie and be okay with it. 

330
00:18:30,900 --> 00:18:32,300
I'm suggesting that you now have
to cook. 

331
00:18:32,300 --> 00:18:33,800
You have such a hold on you in 
the first place. 

332
00:18:34,400 --> 00:18:38,000
So just kind of a different 
different perspective over the 

333
00:18:38,000 --> 00:18:44,700
same desired outcome, I believe.
Yeah, I like don't know when 

334
00:18:45,100 --> 00:18:47,800
doc. 
This is one of the quick 

335
00:18:47,800 --> 00:18:49,000
disclaimer for anybody 
listening. 

336
00:18:49,000 --> 00:18:51,300
We're doing this on audio so we 
can't really see each other's 

337
00:18:51,600 --> 00:18:53,300
mannerisms of someone's regular 
hand. 

338
00:18:53,300 --> 00:18:55,200
We can't, we can't see that. 
So we're just kind of hoping 

339
00:18:55,200 --> 00:18:58,900
that we get the flow right? 
Yeah. 

340
00:18:59,400 --> 00:19:02,400
Yeah we should we could have 
overheard a video but it 

341
00:19:02,400 --> 00:19:06,500
wouldn't have come out as clear.
So and I didn't do my hair. 

342
00:19:06,500 --> 00:19:09,500
So yeah we can't do video of 
yeah that was the main reason 

343
00:19:09,600 --> 00:19:13,900
right? 
But yeah, so I mean from a from 

344
00:19:13,900 --> 00:19:17,900
a physical standpoint I'd love 
to to dive into that. 

345
00:19:17,900 --> 00:19:22,400
I mean, is there much research 
and I'm probably not near as 

346
00:19:22,700 --> 00:19:24,300
knowledgeable about the research
that I shouldn't be. 

347
00:19:24,300 --> 00:19:28,000
But is there any significant 
studies that are well-conducted 

348
00:19:28,000 --> 00:19:30,100
to illustrate the your body 
forgets? 

349
00:19:30,100 --> 00:19:33,100
How to use glucose for energy? 
After you've been keto? 

350
00:19:33,600 --> 00:19:36,400
I mean there may be that slight 
adaptation period as I'm sure 

351
00:19:36,400 --> 00:19:38,800
that would be just as you're 
going from Quito to carnivore. 

352
00:19:38,800 --> 00:19:40,800
There's a slight adaptation 
period from a digestive 

353
00:19:40,800 --> 00:19:42,900
standpoint, from an Option 
standpoint. 

354
00:19:43,000 --> 00:19:46,600
But long-term I wouldn't assume 
your body would forget how to 

355
00:19:46,600 --> 00:19:49,400
use glucose as it does figure 
out how to use fat. 

356
00:19:49,400 --> 00:19:50,600
If you've not been found 
adapting. 

357
00:19:52,600 --> 00:19:54,700
Oh sorry Kim you can go. 
Okay. 

358
00:19:55,000 --> 00:19:57,600
I was going to say that I I 
think Rachel's probably the 

359
00:19:57,600 --> 00:20:00,400
right one to round out this 
question but I think you know 

360
00:20:00,400 --> 00:20:04,000
this conversation would need to 
we definitely need to bring up 

361
00:20:04,000 --> 00:20:06,600
the concept of adaptive glucose 
sparing. 

362
00:20:07,700 --> 00:20:12,400
You know, once you become fat 
adapted, you might note that You

363
00:20:12,400 --> 00:20:15,900
your body just doesn't seem to 
want to do the right thing, when

364
00:20:15,900 --> 00:20:19,600
you take in carbs, which can 
lead to really big blood. 

365
00:20:19,800 --> 00:20:23,000
Glucose excursions. 
Essentially, your muscles are 

366
00:20:23,000 --> 00:20:26,300
like no, we don't need you 
glucose, thanks, head out. 

367
00:20:26,700 --> 00:20:29,300
And it, you know, kicks it back 
into your bloodstream. 

368
00:20:30,000 --> 00:20:34,300
And, and so, you know, the 
question I have though, is 

369
00:20:34,300 --> 00:20:37,000
everything I've ever seen says, 
you know, whether they're about 

370
00:20:37,000 --> 00:20:40,600
three days of eating a moderate 
carb diet, you are back to being

371
00:20:40,600 --> 00:20:42,900
able to deal with car. 
Herb super well. 

372
00:20:42,900 --> 00:20:47,400
And you know to differentiate 
that that adaptive glucose 

373
00:20:47,400 --> 00:20:49,700
pairing is in. 
No way pathological, it's 

374
00:20:49,700 --> 00:20:53,500
physiological insulin resistance
and very quickly overcome. 

375
00:20:53,700 --> 00:20:57,100
So I know there are studies that
show this, this adaptive glucose

376
00:20:57,100 --> 00:20:59,700
fairing which is again, often 
called physiological insulin 

377
00:20:59,700 --> 00:21:02,400
resistance. 
But like to Roberts question 

378
00:21:02,400 --> 00:21:06,700
Beyond those sort of like oh 
yeah, let me get my insulin 

379
00:21:06,800 --> 00:21:08,700
producing the right amount. 
You know, let me get this 

380
00:21:08,700 --> 00:21:13,600
response curve back which seems 
To take two to three days, you 

381
00:21:13,600 --> 00:21:16,000
know, beyond there are there 
additional benefits. 

382
00:21:17,200 --> 00:21:19,300
Yeah. 
So I honestly don't think that 

383
00:21:19,300 --> 00:21:23,600
we have like many studies like 
looking at this, right? 

384
00:21:23,600 --> 00:21:26,300
Like looking at someone who's 
been, you know, falling a 

385
00:21:26,308 --> 00:21:28,700
low-carb diet, for a long time, 
fat adopted and then 

386
00:21:28,700 --> 00:21:31,400
incorporating, you know, carpet,
there are sometimes like I said,

387
00:21:31,400 --> 00:21:34,400
corpang carbohydrates, but then 
like the after, right? 

388
00:21:35,000 --> 00:21:37,900
I think my biggest thing with 
that is just like when you it 

389
00:21:37,900 --> 00:21:41,000
just looking, like you said, 
Kim, the blood sugar response to

390
00:21:41,000 --> 00:21:44,100
that, but then it's also like 
what? 

391
00:21:44,300 --> 00:21:47,900
I guess, it's kind of thinking 
like, long-term like, What does 

392
00:21:47,900 --> 00:21:50,600
the individual want to get out 
of it? 

393
00:21:50,600 --> 00:21:53,400
Like, that's where I come. 
Come like, that's what I'm 

394
00:21:53,400 --> 00:21:55,000
looking at. 
Like, I'm not necessarily 

395
00:21:55,000 --> 00:21:57,400
looking at all. 
The physiological stuff that's 

396
00:21:57,400 --> 00:21:58,700
actually going out and kind of 
looking at more. 

397
00:21:58,700 --> 00:22:02,300
So at the practical sense of 
like the person's lifestyle in 

398
00:22:02,300 --> 00:22:07,400
the sense of, okay, do they want
to, you know, feel comfortable 

399
00:22:07,400 --> 00:22:09,800
incorporating carbs like on the 
weekend? 

400
00:22:09,800 --> 00:22:13,200
Or maybe even just, you know, 
once or twice a month without 

401
00:22:13,200 --> 00:22:16,100
having that guilt behind it and 
does their body, you know, 

402
00:22:16,100 --> 00:22:18,800
bounce back. 
Back effectively from that. 

403
00:22:18,800 --> 00:22:22,500
So that's really kind of like 
we're like I'm looking at it 

404
00:22:22,500 --> 00:22:24,200
from and I guess it you could 
say it's more. 

405
00:22:24,300 --> 00:22:27,500
So the psychological side of 
things when it comes to the 

406
00:22:27,500 --> 00:22:30,500
metabolic flexibility. 
Kind of Realm. 

407
00:22:30,900 --> 00:22:34,700
Does that make any sense? 
It's like a mental flexibility. 

408
00:22:34,700 --> 00:22:39,000
Yeah, over like because one of 
the things that, the questions 

409
00:22:39,000 --> 00:22:43,300
that come up for me is like, 
okay, I like carbs, I can push 

410
00:22:43,300 --> 00:22:47,100
myself to my carb Max, right? 
Like, I can know that I Don't 

411
00:22:47,100 --> 00:22:51,000
have blood sugar problems if I 
keep the carbs under X. 

412
00:22:51,200 --> 00:22:53,300
So I'm going to push it to that 
Max. 

413
00:22:54,300 --> 00:22:58,700
And and there might be emotional
benefit there, right? 

414
00:22:58,700 --> 00:23:02,100
Like, I can go out with my 
friends for lunch easier. 

415
00:23:02,100 --> 00:23:05,300
I don't have to deny myself when
I think I have a craving you 

416
00:23:05,308 --> 00:23:08,000
know, you have these sort of 
maybe to some people have 

417
00:23:08,000 --> 00:23:12,300
benefits, some people not but 
you know, potential more 

418
00:23:12,300 --> 00:23:18,800
expansion in that area on a, on 
a, in an emotional level but 

419
00:23:19,400 --> 00:23:26,000
with a question that always 
comes up for me is but Is, it's 

420
00:23:26,000 --> 00:23:28,200
this concept of like, getting 
away with it, like, I can get 

421
00:23:28,200 --> 00:23:31,200
away with this many carbs, no 
big deal, but it's either actual

422
00:23:31,200 --> 00:23:34,900
benefit beyond that. 
It makes some people feel 

423
00:23:35,000 --> 00:23:38,500
happier. 
Yeah, definitely talk about the 

424
00:23:38,500 --> 00:23:42,100
psychological aspect, but I love
to let's just cover the physical

425
00:23:42,100 --> 00:23:45,000
first and then we'll move more 
into the mental / emotional 

426
00:23:45,500 --> 00:23:48,100
because they're both very, very 
key. 

427
00:23:48,100 --> 00:23:50,600
Totally important. 
Yeah, so, from a, from a 

428
00:23:50,608 --> 00:23:55,800
physical standpoint, then what? 
What I don't know, I guess we 

429
00:23:55,800 --> 00:23:58,500
can break this down, multiple 
different ways from a, from a 

430
00:23:58,500 --> 00:24:02,200
insulin-resistant standpoint. 
I have noticed that people like 

431
00:24:02,200 --> 00:24:05,000
Shaun Baker, for instance, he's 
been open about how his blood 

432
00:24:05,000 --> 00:24:08,600
glucose tends to rise. 
His Baseline blood glucoses off 

433
00:24:08,600 --> 00:24:11,700
and north of 100, but he's 
obviously not eating any 

434
00:24:11,700 --> 00:24:14,800
carbohydrates. 
So some people have pointed 

435
00:24:14,900 --> 00:24:18,800
pointed to that as being a, you 
know, example of the insulin 

436
00:24:18,800 --> 00:24:21,800
resistance from not having the 
carbs, but he's also eating a 

437
00:24:21,800 --> 00:24:25,700
ton of protein, I think. 
The macronutrient ratio 

438
00:24:25,700 --> 00:24:27,300
breakdown is incredibly relevant
there. 

439
00:24:27,308 --> 00:24:31,500
I think the the amount of 
caloric Surplus or deficit is 

440
00:24:31,500 --> 00:24:33,900
very relevant for instance when 
I'm in a building phase and I'm 

441
00:24:33,900 --> 00:24:36,700
eating at a significant caloric,
Surplus, more of which is 

442
00:24:36,700 --> 00:24:40,100
protein, my blood glucose always
tends to be a little bit higher,

443
00:24:40,600 --> 00:24:42,900
not in an unhealthy range, but 
always a little higher when I'm 

444
00:24:42,900 --> 00:24:47,700
in a deficit and I'm at higher 
fat ratio that drops down to 60s

445
00:24:47,700 --> 00:24:50,900
or 70s milligrams per deciliter.
So I think that is incredibly 

446
00:24:50,900 --> 00:24:55,100
relevant and then also from a 
hormonal status and point. 

447
00:24:55,300 --> 00:24:59,700
I feel like one of the big 
Arguments for incorporating 

448
00:24:59,700 --> 00:25:03,600
carbohydrates falls on the 
females who have been irregular 

449
00:25:03,600 --> 00:25:05,900
with their cycle, they've 
noticed that they've missed 

450
00:25:05,900 --> 00:25:08,500
their their period for several 
months to incorporate some carbs

451
00:25:08,500 --> 00:25:13,600
and they'll see that resurfaced 
and I love for you to talk to on

452
00:25:13,600 --> 00:25:15,900
that cause that's a bit more 
outside my wheelhouse than it is

453
00:25:15,900 --> 00:25:19,200
y'all. 
But for me, what I've what I've 

454
00:25:19,200 --> 00:25:23,700
noticed is that is very much so 
related and correlated to 

455
00:25:23,700 --> 00:25:26,300
overall caloric. 
Can take if someone is that a 

456
00:25:26,300 --> 00:25:29,800
significant deficit in calories 
and they incorporate carbs, that

457
00:25:29,800 --> 00:25:34,500
could elicit, a period response.
But if they are at a healthy 

458
00:25:34,500 --> 00:25:37,100
caloric intake on a maintenance 
or in Surplus, they're 

459
00:25:37,100 --> 00:25:41,700
oftentimes able to maintain a 
regular cycle in the complete 

460
00:25:41,700 --> 00:25:46,400
absence of carbohydrates. 
Yeah, I mean, I agree with that.

461
00:25:46,400 --> 00:25:51,300
I agree with kind of the caloric
intake side of things where it 

462
00:25:51,300 --> 00:25:53,200
might not necessarily there has 
been a few. 

463
00:25:53,200 --> 00:25:56,300
Like, I think I know of like one
specific study that looked at 

464
00:25:56,500 --> 00:25:59,600
leptin levels with incorporating
carbohydrates but there really 

465
00:25:59,600 --> 00:26:03,000
hasn't been you know, too many 
in the sense of like when you do

466
00:26:04,100 --> 00:26:07,600
you know incorporate 
carbohydrates you know in and 

467
00:26:07,600 --> 00:26:09,700
what you're left, her response 
is because I know that's 

468
00:26:09,700 --> 00:26:12,000
something that a lot of people 
tend to say like oh like your 

469
00:26:12,000 --> 00:26:14,000
leptin levels are kind of out of
whack. 

470
00:26:14,000 --> 00:26:17,500
So Incorporate carbs and they'll
kind of level out from my 

471
00:26:17,500 --> 00:26:20,600
research. 
I haven't seen, you know, actual

472
00:26:20,600 --> 00:26:24,300
too many studies on that but I 
think like you said Robert is 

473
00:26:24,300 --> 00:26:25,900
like the clerk intake side of 
things. 

474
00:26:25,900 --> 00:26:30,000
Like, if you are, someone who is
suffering with, you know, not 

475
00:26:30,000 --> 00:26:34,000
having a period or you've been 
in a calorie deficit for a while

476
00:26:34,000 --> 00:26:35,800
and some hormonal things are 
going on. 

477
00:26:36,200 --> 00:26:39,000
You know, the first thing like 
absolutely increasing your 

478
00:26:39,000 --> 00:26:42,200
calorie intake, should take care
of a lot of those things whether

479
00:26:42,200 --> 00:26:44,000
that calorie intake does come 
from. 

480
00:26:44,300 --> 00:26:47,600
Carbs are fats, right? 
The only other, the only thing 

481
00:26:47,600 --> 00:26:49,800
that I'm not the only thing, but
one of the things I would say is

482
00:26:49,800 --> 00:26:54,000
that we do know from research 
and from from research that 

483
00:26:54,000 --> 00:26:59,100
there is kind of a an inverse 
response to spike in insulin and

484
00:26:59,100 --> 00:27:02,100
cortisol. 
So when you do spike your 

485
00:27:02,100 --> 00:27:05,500
insulin levels you can it kind 
of has the opposite effect on 

486
00:27:05,500 --> 00:27:07,900
cortisol and cortisol. 
We know is our stress hormone. 

487
00:27:07,900 --> 00:27:12,000
So there are some instances when
you know that can help to 

488
00:27:12,000 --> 00:27:13,600
mitigate some of the negative 
effects. 

489
00:27:13,600 --> 00:27:16,500
If you do. 
Have if you're constantly in a 

490
00:27:16,500 --> 00:27:18,900
sympathetic state, right? 
If you're constantly in this 

491
00:27:18,900 --> 00:27:22,800
fight or flight mode and your 
cortisol is chronically elevated

492
00:27:23,300 --> 00:27:26,200
having those spikes and Insulin 
could potentially bring that 

493
00:27:26,200 --> 00:27:29,500
cortisol down specifically, you 
know, after a workout to get 

494
00:27:29,500 --> 00:27:33,200
more into that recovery recovery
mode and that more than that's 

495
00:27:33,200 --> 00:27:36,900
parasympathetic State. 
And that's just from kind of 

496
00:27:36,900 --> 00:27:41,100
like the Practical and I guess 
real world application side of 

497
00:27:41,100 --> 00:27:44,000
things. 
That's what I've seen for myself

498
00:27:44,000 --> 00:27:46,900
and And with a lot of the women 
clients that I work with, when 

499
00:27:46,900 --> 00:27:50,900
we start to kind of stretch 
incorporate carbs after 

500
00:27:50,900 --> 00:27:54,700
workouts, that can be something 
that can help get back into that

501
00:27:54,700 --> 00:27:57,300
parasympathetic, not saying 
that's the only thing, right? 

502
00:27:57,300 --> 00:27:59,000
But that is that could be one 
thing. 

503
00:27:59,000 --> 00:28:03,900
So yeah, that would be kind of 
my take on that side things. 

504
00:28:03,900 --> 00:28:06,500
But I do agree with you. 
In terms of the overall calorie 

505
00:28:06,500 --> 00:28:09,400
intake is probably the most 
important thing when it comes to

506
00:28:09,400 --> 00:28:13,900
kind of our hormones, right? 
And getting those back to a good

507
00:28:13,900 --> 00:28:19,800
level, If you have been in a 
chronic deficit and I will add 

508
00:28:19,800 --> 00:28:23,100
that I think again I think all 
it's a context context context, 

509
00:28:23,100 --> 00:28:26,000
right? 
Like one of the prime one of the

510
00:28:26,000 --> 00:28:30,500
main reasons for infertility and
hormonal issues in women being 

511
00:28:30,500 --> 00:28:33,300
off is actually 
hyperinsulinemia, right? 

512
00:28:33,300 --> 00:28:37,900
Like P cos you know a lot of 
people who are suffering from 

513
00:28:37,900 --> 00:28:41,000
hormonal issues, a lot of women 
who are suffering from hormonal 

514
00:28:41,000 --> 00:28:44,700
issues, the route is 
hyperinsulinemia you know, 02 to

515
00:28:44,700 --> 00:28:48,100
high and Insulin that insulin 
resistance and then on the other

516
00:28:48,100 --> 00:28:50,000
specs. 
So and but those people tend not

517
00:28:50,000 --> 00:28:54,300
to be, you know, super thin 
super working out a lot. 

518
00:28:54,300 --> 00:28:55,900
They're kind of on the other end
of the spectrum. 

519
00:28:56,100 --> 00:28:57,700
But again, you know, U-shaped 
curve, right? 

520
00:28:57,700 --> 00:29:00,400
You go to the far end on the 
other side and you've got people

521
00:29:00,400 --> 00:29:03,300
who are like type a push it to 
the Limit, you know, working out

522
00:29:03,300 --> 00:29:06,600
seven days a week, really 
stressing out their body. 

523
00:29:06,600 --> 00:29:09,100
And a lot of other ways, maybe 
their body fat percentage has 

524
00:29:09,100 --> 00:29:12,800
dropped fairly low or, you know,
there may be a little under 

525
00:29:12,800 --> 00:29:16,000
muscle to the They might be 
skinny fat, but they're not 

526
00:29:16,000 --> 00:29:21,100
necessarily having just constant
high high insulin a and you 

527
00:29:21,100 --> 00:29:25,900
know, those people definitely, I
think to what Rachel was talking

528
00:29:25,900 --> 00:29:29,900
about, you know, a more nuanced 
approach and making sure that 

529
00:29:29,900 --> 00:29:34,700
they're not overly stressing in 
every single area of their life.

530
00:29:35,100 --> 00:29:40,400
Including caloric, restriction 
is also in a very important 

531
00:29:40,400 --> 00:29:43,800
intervention in terms of 
hormonal regulation. 

532
00:29:44,300 --> 00:29:46,100
Yeah, totally agree that, you 
know, especially from like a 

533
00:29:46,108 --> 00:29:49,100
nutrient absorption standpoint. 
Like if I'm going to have a meal

534
00:29:49,100 --> 00:29:53,000
post workout, then the more 
efficiently I can return to a 

535
00:29:53,008 --> 00:29:55,100
parasympathetic State, the 
better, my body's going to be 

536
00:29:55,100 --> 00:29:57,500
able to absorb any of the food I
consume. 

537
00:29:57,500 --> 00:30:00,200
So, I'm all for, you know, 
having like a legitimate 

538
00:30:00,200 --> 00:30:03,900
cooldown, having like a period 
of meditation, taking a cold, 

539
00:30:04,600 --> 00:30:07,900
you know, shower something to 
reset things, and get you back 

540
00:30:07,900 --> 00:30:11,400
in that parasympathetic state to
improve nutrient absorption. 

541
00:30:11,700 --> 00:30:16,000
I guess. 
My, my fear, Is that, you know, 

542
00:30:16,000 --> 00:30:17,800
when you look at the keto 
Community as a whole, for 

543
00:30:17,800 --> 00:30:23,800
instance, the the vast majority 
is, you know, middle-aged women 

544
00:30:23,800 --> 00:30:27,800
who need and want to lose weight
and they've burned out on 

545
00:30:27,800 --> 00:30:30,800
alternative dieting methods and 
they're looking to Quito to fix 

546
00:30:30,800 --> 00:30:32,200
that. 
Now, there's obviously a much 

547
00:30:32,200 --> 00:30:36,400
broader range there but my fear 
is that they'll be in the keto 

548
00:30:36,400 --> 00:30:40,000
space looking to accomplish just
that they'll hear this message 

549
00:30:40,000 --> 00:30:43,100
of metabolic flexibility. 
And they'll latch onto that 

550
00:30:43,100 --> 00:30:46,100
because they get to have their 
cake and eat it too supposedly. 

551
00:30:46,300 --> 00:30:50,200
And they're coming at it from a 
place of being metabolically 

552
00:30:50,600 --> 00:30:54,000
unsound because they've probably
chronically under eaten, the 

553
00:30:54,000 --> 00:30:56,000
vast majority, their lives, 
their metabolisms down 

554
00:30:56,000 --> 00:31:00,200
regulated. 
So they're the worst candidate 

555
00:31:00,200 --> 00:31:02,900
to start incorporating a bunch 
of carbs because they're 

556
00:31:02,900 --> 00:31:07,100
probably insulin resistant and 
they're not focusing on building

557
00:31:07,100 --> 00:31:08,300
the muscle tissue. 
It's going to help their 

558
00:31:08,300 --> 00:31:10,400
metabolism the first place, and 
they're going to start 

559
00:31:10,400 --> 00:31:13,200
introducing carbohydrates 
because it's more sustainable 

560
00:31:13,200 --> 00:31:15,800
for them emotionally. 
Lee and then it basically just 

561
00:31:15,800 --> 00:31:19,800
creates this perfect storm 
environment for them to not make

562
00:31:19,800 --> 00:31:23,400
the progress. 
They're so needing to make Yeah,

563
00:31:23,400 --> 00:31:25,300
I agree. 
I mean and that's something 

564
00:31:25,300 --> 00:31:29,000
that, you know, like the way 
that I kind of go about as 

565
00:31:29,000 --> 00:31:31,600
always, you know, looking at 
first when the person is coming 

566
00:31:31,600 --> 00:31:34,000
from and if they are, like I 
said, the Spectrum like if there

567
00:31:34,000 --> 00:31:37,500
are if they are overweight, if 
they are maybe insulin sensitive

568
00:31:37,500 --> 00:31:40,300
than I think, you know, 
incorporating and the ketogenic 

569
00:31:40,300 --> 00:31:44,200
low-carb diet is the absolute 
best place to start and then 

570
00:31:44,200 --> 00:31:46,700
once we can get that under 
control, right? 

571
00:31:46,700 --> 00:31:49,900
If they do want to start to 
incorporate carbs again, that's 

572
00:31:49,900 --> 00:31:54,100
kind of where I come in to help.
Kind of do that in a way that's 

573
00:31:54,100 --> 00:31:57,300
not, doesn't have a negative 
connotation around it, right? 

574
00:31:57,300 --> 00:32:01,200
And focusing on, you know, the 
whole food carbs, right? 

575
00:32:01,200 --> 00:32:04,000
And this is something to that 
I've seen, and I've done it 

576
00:32:04,000 --> 00:32:06,800
myself. 
It's like sometimes like, I'm 

577
00:32:06,800 --> 00:32:09,700
think I talked about this with 
you, Robert on the last few 

578
00:32:09,700 --> 00:32:13,300
times ago, we recorded like, you
know, I would a few years ago, I

579
00:32:13,300 --> 00:32:17,400
would be looking to incorporate 
something and instead of having 

580
00:32:17,400 --> 00:32:21,300
you know, like a sweet potato, I
would have like a keto ice cream

581
00:32:21,300 --> 00:32:25,100
filled with bunch of Like 
artificial stuff, right? 

582
00:32:25,100 --> 00:32:28,500
And like, looking for, like, 
kind of the key, do the key to 

583
00:32:28,500 --> 00:32:30,000
Alternative. 
I guess you could say. 

584
00:32:30,200 --> 00:32:33,500
And so that's where I found just
working with clients that that 

585
00:32:33,500 --> 00:32:35,900
tends to be like they start to 
incorporate more of these 

586
00:32:35,900 --> 00:32:38,400
process. 
Keto treats right, instead of 

587
00:32:38,400 --> 00:32:42,200
looking at the whole food 
sources to kind of like, 

588
00:32:42,200 --> 00:32:45,800
mitigate that. 
And so, that's where I kind of 

589
00:32:45,800 --> 00:32:48,400
look at things in the sense of, 
let's starts. 

590
00:32:48,400 --> 00:32:50,900
And this is a good kind of maybe
a transition into, like, 

591
00:32:50,900 --> 00:32:54,200
flexible dieting itself, right? 
How there's some issues behind 

592
00:32:54,200 --> 00:32:58,900
that and and what that actually 
means in terms of being flexible

593
00:32:59,700 --> 00:33:02,600
with your diet, versus being 
flexible, in the sense where 

594
00:33:02,600 --> 00:33:05,900
you're like, like when we're 
going down kind of the rabbit 

595
00:33:05,900 --> 00:33:07,400
hole of County macros and things
like that. 

596
00:33:07,400 --> 00:33:09,100
And like what are you actually 
eating? 

597
00:33:09,200 --> 00:33:12,000
Even if it fits into your 
Macros, because I feel like 

598
00:33:12,000 --> 00:33:14,700
there's like a bunch of 
differences there as well. 

599
00:33:14,700 --> 00:33:17,900
So, does that make sense? 
Yeah, yeah, totally. 

600
00:33:17,900 --> 00:33:20,300
I think. 
Yeah, the, the concept of 

601
00:33:20,300 --> 00:33:23,800
metabolic flexibility is 
definitely a Said are different 

602
00:33:23,800 --> 00:33:27,100
concept altogether than the the 
flexible dieting or If It Fits 

603
00:33:27,100 --> 00:33:31,100
your Macros and their can 
absolutely be. 

604
00:33:31,700 --> 00:33:33,200
There's a ton of nuance with all
of this. 

605
00:33:33,200 --> 00:33:37,400
So I always encourage people to 
place an emphasis on nutrient 

606
00:33:37,400 --> 00:33:38,900
density and quality Wholesome 
foods. 

607
00:33:38,900 --> 00:33:42,100
I mean I own a ketogenic meal 
replacement bar and I'll always 

608
00:33:42,100 --> 00:33:45,500
tell people that always opt for 
real food over anything else. 

609
00:33:46,100 --> 00:33:49,300
I feel like a lot of people do, 
try and incorporate all these 

610
00:33:49,600 --> 00:33:52,900
fillers, these treats and that 
that's you know that that can A 

611
00:33:52,908 --> 00:33:57,100
whole psychological question or 
discussion as well so we can 

612
00:33:57,100 --> 00:34:02,200
absolutely dive into that. 
All right, go ahead there was 

613
00:34:02,200 --> 00:34:04,300
one point that I think we're 
going to miss that. 

614
00:34:04,300 --> 00:34:08,300
I wanted to back up on and I 
don't this is not anything any 

615
00:34:08,400 --> 00:34:14,500
of the three of us has but there
are people in the keto space who

616
00:34:14,500 --> 00:34:21,000
really emphasized that women 
need carb ups and you know what 

617
00:34:21,000 --> 00:34:24,800
I hear Rachel saying which And 
very much agree with, you know, 

618
00:34:24,800 --> 00:34:27,300
it's a, it's a nuanced 
discussion and one that has to 

619
00:34:27,300 --> 00:34:32,100
do with a lot of, you know, 
details and emotional and, and 

620
00:34:32,100 --> 00:34:36,699
mental things, you know. 
But the thing that I always bump

621
00:34:36,699 --> 00:34:40,100
up against in this one and I 
just don't hear anyone raising 

622
00:34:40,100 --> 00:34:41,900
this question a lot. 
So I thought I would do it 

623
00:34:41,900 --> 00:34:46,100
before we moved on to the more 
mental side of things is that 

624
00:34:46,100 --> 00:34:48,600
there are people out there 
pushing that if you don't do a 

625
00:34:48,600 --> 00:34:54,100
carb up every X number of days 
or whatever you Will screw up 

626
00:34:54,100 --> 00:34:57,300
your hormones as a woman and, 
you know, female hormones 

627
00:34:57,300 --> 00:35:00,800
require these things. 
And I just wanted to put it out 

628
00:35:00,800 --> 00:35:02,600
because you know in the 
discussion of metabolic 

629
00:35:02,600 --> 00:35:05,400
flexibility. 
I think there's a different 

630
00:35:05,400 --> 00:35:11,100
discussion between you need 
carbs and carbs might be useful 

631
00:35:11,100 --> 00:35:14,200
in certain circumstances but 
it's a nuanced discussion, 

632
00:35:14,200 --> 00:35:15,500
right? 
There's there's this sort of a 

633
00:35:15,508 --> 00:35:19,700
very different conversation 
between those two, you know, 

634
00:35:20,700 --> 00:35:23,500
Rachel when you're working with 
people on this Issue of 

635
00:35:23,500 --> 00:35:26,900
metabolic flexibility. 
Have you found that? 

636
00:35:26,900 --> 00:35:28,900
There are some people that 
you're like, well they're just, 

637
00:35:28,900 --> 00:35:31,800
they just keep those just not 
working on a hormonal level at 

638
00:35:31,800 --> 00:35:34,900
all, you know, we bumped up 
their calories, we've done 

639
00:35:34,900 --> 00:35:36,300
everything that they're 
meditating. 

640
00:35:36,400 --> 00:35:39,800
They're doing all these things 
except carbs carbs is the last 

641
00:35:39,800 --> 00:35:41,300
thing to do. 
So we're going to do that. 

642
00:35:42,400 --> 00:35:45,700
Yeah, so I mean again, it all 
comes down to where the person 

643
00:35:45,700 --> 00:35:48,400
is coming from and like what 
exactly what you said like it's 

644
00:35:48,400 --> 00:35:51,400
so individualized because it's 
it all it all depends, like what

645
00:35:51,400 --> 00:35:53,800
have you done in the past? 
Like What have you tried but 

646
00:35:53,800 --> 00:35:56,200
have you not tried? 
What are the things like? 

647
00:35:56,200 --> 00:35:57,800
Can we just list out these 
things? 

648
00:35:57,800 --> 00:35:59,500
And then we'll go through one by
one? 

649
00:35:59,500 --> 00:36:00,100
Okay? 
Yeah. 

650
00:36:00,100 --> 00:36:03,200
This worked maybe didn't work or
maybe you tried this two years 

651
00:36:03,200 --> 00:36:05,900
ago and it didn't work, but 
maybe let's try it again now and

652
00:36:05,900 --> 00:36:09,400
see where you're at. 
So, I hundreds and think that, 

653
00:36:09,600 --> 00:36:13,800
you know, and that's why I just 
love working and working as a 

654
00:36:13,808 --> 00:36:15,800
coach and working with 
individuals, through these 

655
00:36:15,800 --> 00:36:19,000
things, because it's so 
individualized. 

656
00:36:19,000 --> 00:36:22,000
Like, there's just so many 
different aspects of it that 

657
00:36:22,300 --> 00:36:25,100
like, I Give a straight answer 
in terms of, yes, this is the 

658
00:36:25,100 --> 00:36:29,100
way to go or yes. 
This is, you know, carbs are 

659
00:36:29,100 --> 00:36:34,300
absolutely necessary because I 
don't think in terms of like 

660
00:36:35,100 --> 00:36:37,300
absolutely think. 
I just don't think we can talk 

661
00:36:37,300 --> 00:36:40,300
in absolutes because I think 
everybody just so coming from 

662
00:36:40,300 --> 00:36:42,800
different places, right? 
So yes, if I'm working with 

663
00:36:42,800 --> 00:36:46,000
some, if someone comes to me, 
who, you know, is, you know, 

664
00:36:46,000 --> 00:36:49,300
overweight and insulin 
resistance, and, you know, then 

665
00:36:49,300 --> 00:36:52,400
we carbs is probably like the 
last thing we're going to work 

666
00:36:52,400 --> 00:36:53,000
on, right? 
Right. 

667
00:36:53,000 --> 00:36:57,600
But if you come to me and you 
are maybe, you know, at a lower 

668
00:36:57,600 --> 00:37:01,300
body fat percentage, you are 
someone who is working out, you 

669
00:37:01,308 --> 00:37:02,800
know, six days a week, you're a 
woman. 

670
00:37:03,100 --> 00:37:05,700
You're overstressed, you have 
five kids, you all this stuff 

671
00:37:05,700 --> 00:37:08,000
like yes, we're going to start 
to work on first the lifestyle 

672
00:37:08,000 --> 00:37:10,200
sign of things, right? 
Like let's reduce your stress, 

673
00:37:10,200 --> 00:37:14,600
let's get you sleepy more, lets 
you know, focus on maybe not 

674
00:37:14,600 --> 00:37:17,700
doing so much cardio. 
Let's do the things that we can 

675
00:37:17,700 --> 00:37:22,100
get you back into this or kind 
of reduce that stress bucket, 

676
00:37:22,100 --> 00:37:23,800
right? 
Because we know, I'll have like 

677
00:37:23,800 --> 00:37:25,900
a stress bucket and it doesn't 
matter where the stress is 

678
00:37:25,900 --> 00:37:28,200
coming from, right? 
Whether you're under eating, 

679
00:37:28,200 --> 00:37:31,300
whether you are over-exercising,
whether you are just stressed 

680
00:37:31,300 --> 00:37:35,800
out from like your kids or your 
husband, or whatever it is. 

681
00:37:35,800 --> 00:37:38,100
Like, that's all going into the 
same stress bucket. 

682
00:37:38,100 --> 00:37:40,000
So let's pinpoint. 
Those certain things, whether 

683
00:37:40,000 --> 00:37:42,500
you're under sleeping, right? 
Like those are the main things 

684
00:37:42,500 --> 00:37:46,500
that will hit first and then 
okay if not of like all that's 

685
00:37:46,500 --> 00:37:49,600
in check, if you have all those 
boxes checked and things are 

686
00:37:49,600 --> 00:37:52,700
still kind of wonky then, let's 
try something else. 

687
00:37:52,800 --> 00:37:54,700
Try incorporating cards, let's 
see how you feel. 

688
00:37:54,700 --> 00:37:57,600
It's at, right? 
So that's kind of how I go about

689
00:37:57,600 --> 00:37:59,600
it. 
Just to clarify, though. 

690
00:37:59,600 --> 00:38:03,900
Kim just clarify though, Kim. 
You were, you were taking the 

691
00:38:03,900 --> 00:38:07,200
perspective of someone that's 
heard that they're absolutely 

692
00:38:07,200 --> 00:38:10,100
going to mess up their hormones 
if they don't consume carbs, 

693
00:38:10,100 --> 00:38:12,000
right? 
Right. 

694
00:38:12,000 --> 00:38:14,600
I think you know it's you know, 
it's unfortunate, it's just the 

695
00:38:14,600 --> 00:38:17,700
way of the world, right? 
Like Quito has become popular 

696
00:38:17,700 --> 00:38:21,500
and now every person uses the 
word Quito in their ads. 

697
00:38:21,500 --> 00:38:25,400
Even if Fair warning you against
keto, you know? 

698
00:38:25,800 --> 00:38:29,900
And they're saying if you don't 
incorporate car Buffs, you will 

699
00:38:29,900 --> 00:38:34,300
mess up, your female hormones. 
Because Quito is for men. 

700
00:38:34,700 --> 00:38:36,900
Can we or put that to rest right
now? 

701
00:38:36,900 --> 00:38:39,100
Like I think we could I feel 
that we can safely. 

702
00:38:39,300 --> 00:38:42,500
I'll put that the restaurant I 
will. 

703
00:38:42,600 --> 00:38:43,900
Yeah, yeah. 
Yeah. 

704
00:38:43,900 --> 00:38:46,100
I don't think that's the truth. 
I mean like Crystal as an 

705
00:38:46,100 --> 00:38:49,600
example, my wife she's been keto
now for five years strictly and 

706
00:38:49,600 --> 00:38:53,200
she hasn't had any significant 
increase in carbs her hormones 

707
00:38:53,200 --> 00:38:56,800
and never been better. 
So if that were the case, then 

708
00:38:56,800 --> 00:38:59,200
then she would be an anomaly and
I don't think she's an anomaly. 

709
00:38:59,900 --> 00:39:03,700
Hmm and she's also been working 
on eating more, right? 

710
00:39:03,700 --> 00:39:07,000
Like she's not been in a deficit
for for a while, right? 

711
00:39:07,100 --> 00:39:08,400
Yeah, correct. 
Okay. 

712
00:39:08,500 --> 00:39:10,500
Yeah. 
I think one of the things that 

713
00:39:10,500 --> 00:39:13,500
all three of us actually I have 
come to agree on or I might have

714
00:39:13,500 --> 00:39:16,200
been late to the party, because 
I heard about reverse dieting 

715
00:39:16,200 --> 00:39:20,500
from Robert, but I think all 
three of us can probably agree 

716
00:39:20,500 --> 00:39:24,300
that there is just an epidemic 
of undereating with a lot of 

717
00:39:24,300 --> 00:39:29,800
women long-term and that in, and
of itself is a huge issue to 

718
00:39:29,800 --> 00:39:32,000
deal with. 
And if that's not dealt with 

719
00:39:32,000 --> 00:39:34,500
then, long-term success is 
probably unlikely. 

720
00:39:34,900 --> 00:39:37,400
Yes, I will try to present value
on that, for sure. 

721
00:39:38,000 --> 00:39:42,100
Agreed. 
There is one, one thing I wanted

722
00:39:42,100 --> 00:39:44,500
to touch on from a physical 
performance standpoint before we

723
00:39:44,500 --> 00:39:46,600
dive into the psychological 
aspect. 

724
00:39:46,600 --> 00:39:50,600
And that is that a lot of people
especially in the bodybuilding 

725
00:39:50,600 --> 00:39:57,100
space, they have become 
convinced that carbs or like we 

726
00:39:57,100 --> 00:40:00,900
can all agree that that athletes
can tolerate more carbs than a 

727
00:40:00,900 --> 00:40:02,200
non-athlete. 
I think we're all in agreement 

728
00:40:02,200 --> 00:40:04,900
there, someone that is an 
athlete something that's burning

729
00:40:04,900 --> 00:40:06,800
through their glycogen during 
their training. 

730
00:40:06,800 --> 00:40:09,600
They're going to be able to 
Consume more dietary 

731
00:40:09,600 --> 00:40:13,500
carbohydrates and get away with 
it and benefit from it, then 

732
00:40:13,500 --> 00:40:18,500
someone that's not an athlete. 
However, my argument is that why

733
00:40:18,500 --> 00:40:22,200
that is very much, so the case 
you don't have to have those 

734
00:40:22,200 --> 00:40:26,800
carbohydrates to improve your 
performance and you can do so on

735
00:40:26,800 --> 00:40:29,000
a strict ketogenic protocol. 
Like, I just wanted to throw 

736
00:40:29,000 --> 00:40:31,700
that out there because I think 
there's a lot of nuance to that 

737
00:40:32,000 --> 00:40:34,700
and I do feel like level of 
adaptation matters. 

738
00:40:34,700 --> 00:40:38,900
That's why I've been so adamant 
about strict keto for me 

739
00:40:38,900 --> 00:40:42,100
personally because I feel like 
the the more deeply you adapt to

740
00:40:42,100 --> 00:40:45,300
any one thing the better and 
more efficient your body becomes

741
00:40:45,300 --> 00:40:47,800
at that, one thing that stands 
to reason for most things in 

742
00:40:47,800 --> 00:40:51,100
life. 
So my take is that for me 

743
00:40:51,100 --> 00:40:54,500
personally as a strict ketogenic
athlete, my body's ability to 

744
00:40:54,500 --> 00:40:58,200
perform at a high level. 
In my aesthetic Endeavors is 

745
00:40:58,200 --> 00:41:06,000
only benefiting from staying 
strict I'm like do I talk or do 

746
00:41:07,600 --> 00:41:09,500
you know on this topic? 
You go right? 

747
00:41:09,500 --> 00:41:13,000
Yeah not really my wheelhouse. 
No I was going to say. 

748
00:41:13,000 --> 00:41:15,300
I agree with that. 
Like I don't think carbs are 

749
00:41:15,400 --> 00:41:20,000
absolutely necessary to like 
benefit you in terms of 

750
00:41:20,008 --> 00:41:22,700
bodybuilding terms of 
performance in the sense that 

751
00:41:22,700 --> 00:41:26,400
everybody is told, right? 
Like you need carbs to perform 

752
00:41:26,400 --> 00:41:30,300
well I think it is a big 
adaptation side of things like 

753
00:41:30,300 --> 00:41:33,100
becoming we're obviously Fat 
adapted, the more efficient 

754
00:41:33,100 --> 00:41:35,500
you're going to become. 
So that's not like, I don't 

755
00:41:35,500 --> 00:41:37,300
really take that side of things 
and I actually weren't like a 

756
00:41:37,300 --> 00:41:40,500
lot of the clients I work with 
are not like their. 

757
00:41:40,500 --> 00:41:42,600
I can just think of one client 
Robert we actually chat about 

758
00:41:42,600 --> 00:41:44,900
this like two weeks ago. 
One of my clients have working 

759
00:41:44,900 --> 00:41:47,600
with for I think like five or 
six months. 

760
00:41:47,600 --> 00:41:52,300
She just had a photo shoot and 
she like came to me and she is 

761
00:41:53,000 --> 00:41:56,100
like she was overweight. 
She found keto lost a bunch of 

762
00:41:56,100 --> 00:41:58,600
weight and felt really good, but
just need to dial in other 

763
00:41:58,600 --> 00:42:01,800
things. 
And she just enjoys eating No 

764
00:42:01,800 --> 00:42:04,800
more carnivore, right? 
And very low carbs and she had 

765
00:42:04,800 --> 00:42:07,600
great results and we never like 
over the five or six months 

766
00:42:07,600 --> 00:42:09,500
working together. 
Prepping her for a photo shoot. 

767
00:42:09,600 --> 00:42:11,800
Like we never did any car bombs,
he never incorporate any carbs, 

768
00:42:11,800 --> 00:42:16,500
so and she was feeling good with
her lips and all that and had a 

769
00:42:16,500 --> 00:42:19,000
really great result with their 
photo shoot. 

770
00:42:19,000 --> 00:42:23,500
So again, it's not like, like 
I'm coming from a place where 

771
00:42:23,500 --> 00:42:26,500
I'm like, yes you have to have 
carbs to perform well and, you 

772
00:42:26,500 --> 00:42:31,100
know, be your best self and be 
the healthiest version of you. 

773
00:42:31,100 --> 00:42:33,700
That's not where My I'm coming 
from, I'm coming from the sense 

774
00:42:33,700 --> 00:42:37,200
of you know try and dip things 
out. 

775
00:42:37,200 --> 00:42:39,800
Like if you hit a standstill 
right and you've done all the 

776
00:42:39,800 --> 00:42:43,700
other things like okay let's not
fear this lets you know, use it 

777
00:42:43,700 --> 00:42:47,500
for our benefit and do it in a 
strategic way that it can 

778
00:42:47,500 --> 00:42:51,600
benefit us. 
So yeah I mean I agree with you 

779
00:42:51,600 --> 00:42:56,300
on that Robert totally. 
So just to recap from from a 

780
00:42:56,300 --> 00:42:59,000
physiological standpoint, we're 
all in agreement. 

781
00:42:59,000 --> 00:43:02,800
That's probably first and 
foremost is to To become 

782
00:43:02,800 --> 00:43:05,700
metabolically healthy 
metabolically, sound become 

783
00:43:05,700 --> 00:43:09,800
insulin sensitive. 
So probably you know being fat 

784
00:43:09,800 --> 00:43:13,000
adapted obviously eating 
adequate calories having periods

785
00:43:13,000 --> 00:43:16,300
of being in a caloric Surplus 
and benefiting from that kind of

786
00:43:16,300 --> 00:43:18,500
re establishing a baseline 
Foundation there. 

787
00:43:18,900 --> 00:43:22,700
And then from a performance 
standpoint one is not 

788
00:43:22,700 --> 00:43:24,400
necessarily better than the 
other. 

789
00:43:24,400 --> 00:43:28,000
It's kind of more matter of 
which your body is most adapted 

790
00:43:28,000 --> 00:43:32,400
to and purr like a preferential 
thing, almost more Then the 

791
00:43:32,400 --> 00:43:35,900
anything is that kind of where 
we're all standing currently. 

792
00:43:37,400 --> 00:43:39,000
Yeah, I would say I agree with 
that. 

793
00:43:39,000 --> 00:43:42,200
I would say, you know, in the 
sense of just performance wise 

794
00:43:42,200 --> 00:43:45,900
and like, you know, like 
obviously I did the first study 

795
00:43:45,900 --> 00:43:49,400
on CrossFit and keto and that 
study, I just want to mention 

796
00:43:49,400 --> 00:43:52,300
because a lot of people see that
Diner like, oh, you can't do 

797
00:43:52,300 --> 00:43:55,400
high-intensity exercise, 
especially across without carbs,

798
00:43:56,900 --> 00:44:00,100
you can do it. 
And from the study, the main 

799
00:44:00,100 --> 00:44:02,400
kind of premise of this, I was 
looking at You know, not only 

800
00:44:02,400 --> 00:44:05,700
CrossFit athletes with the main 
goal of going across fit, you 

801
00:44:05,700 --> 00:44:08,400
know, three or four times a week
with that being their exercise. 

802
00:44:08,400 --> 00:44:10,600
But their main goal is actually 
to lose body fat, right? 

803
00:44:10,600 --> 00:44:15,300
So they you know, they progress 
with that. 

804
00:44:15,300 --> 00:44:19,200
But when it comes to like doing 
highly glycolytic Sports, where 

805
00:44:19,200 --> 00:44:21,800
glucose is like the main fuel 
source, I'm not saying you can't

806
00:44:21,800 --> 00:44:25,000
do that. 
You know, if adopted and strict 

807
00:44:25,000 --> 00:44:29,400
keto, but it might be, you know,
advantageous to incorporate 

808
00:44:29,400 --> 00:44:32,800
carbs especially like on target 
it like with Targeted approach 

809
00:44:33,000 --> 00:44:36,500
around your car if you are doing
more high, intensity work, like 

810
00:44:36,500 --> 00:44:40,400
CrossFit if especially if you 
are if performance in that type 

811
00:44:40,400 --> 00:44:43,900
of sport, right? 
Is your main main goal, right? 

812
00:44:43,900 --> 00:44:46,300
If you're mangosteen course, 
increased performance. 

813
00:44:46,600 --> 00:44:50,500
With a sport that is highly. 
Glycolytic first is maybe like 

814
00:44:50,500 --> 00:44:54,600
body building, which is not a 
highly glycolytic sport, right? 

815
00:44:55,000 --> 00:44:58,000
So that's kind of like the one 
place where I would say that 

816
00:44:58,200 --> 00:45:01,700
maybe carbs could be more 
beneficial for just from I'm 

817
00:45:01,707 --> 00:45:04,600
like an overall standpoint. 
But again, this comes back to 

818
00:45:04,600 --> 00:45:08,400
the person who is focused 
primarily on performance in a 

819
00:45:08,400 --> 00:45:10,500
sport. 
That is highly like oolitic. 

820
00:45:10,600 --> 00:45:13,000
I agree. 
Oh, go ahead and Kim. 

821
00:45:13,800 --> 00:45:15,700
No, no, you go. 
I agree. 

822
00:45:15,800 --> 00:45:20,400
However, that is where my theory
of LinkedIn level of adaptation 

823
00:45:20,400 --> 00:45:23,000
comes into play. 
So if you're taking someone for 

824
00:45:23,000 --> 00:45:26,000
instance, that's been adapted 
for six months, has great Ketone

825
00:45:26,000 --> 00:45:29,000
levels, etc, etc. 
You know, they would probably 

826
00:45:29,000 --> 00:45:33,000
benefit totally from having 
those strong Good carbs in 

827
00:45:33,000 --> 00:45:37,200
glycolytic demanding activities.
However, like for me using 

828
00:45:37,200 --> 00:45:39,800
myself as an example being 
strict, he turned out for six 

829
00:45:39,800 --> 00:45:42,900
months, my body's ability to 
replenish glycogen through a 

830
00:45:42,900 --> 00:45:45,400
strict. 
Ketogenic diet is so much more 

831
00:45:45,400 --> 00:45:47,800
efficient than it was. 
I don't use as much glycogen 

832
00:45:48,000 --> 00:45:50,200
even in those glycolytic 
demanding Sports. 

833
00:45:50,200 --> 00:45:52,500
I mean, I've done CrossFit, I've
done these different types of 

834
00:45:52,500 --> 00:45:56,100
activities and I am in this 
totally anecdotal. 

835
00:45:56,100 --> 00:45:58,100
So I don't know if it's gonna 
hold much weight in the court of

836
00:45:58,100 --> 00:46:01,300
law, but I'm able to keep up and
surpass. 

837
00:46:01,600 --> 00:46:04,900
The output of people that are 
are leveraging carbohydrates. 

838
00:46:05,400 --> 00:46:08,700
And I think that's really where 
you have to lean on How Deeply 

839
00:46:08,700 --> 00:46:12,300
adapted you truly are. 
Yeah, but I would say also, 

840
00:46:12,300 --> 00:46:15,100
like, I'm just curious, like, 
have you because I know, like, I

841
00:46:15,107 --> 00:46:19,100
know you've been strict keto for
a long, long time. 

842
00:46:19,100 --> 00:46:21,200
And I'm just curious. 
Like, if you have any 

843
00:46:22,000 --> 00:46:26,600
inclination to try to 
incorporate carbs and do like an

844
00:46:26,600 --> 00:46:29,000
experiment on yourself to see 
like how you react to it. 

845
00:46:29,008 --> 00:46:32,100
Because, I know you said, like, 
you, you know, your body can 

846
00:46:32,100 --> 00:46:35,800
handle those but have you 
actually done the experiment. 

847
00:46:35,800 --> 00:46:37,700
I'm just curious. 
Not trying to put you on the 

848
00:46:37,700 --> 00:46:38,400
spot. 
No. 

849
00:46:38,400 --> 00:46:40,500
So I have not Incorporated 
carbs. 

850
00:46:40,700 --> 00:46:44,600
Since being key do, however, 
prior to going into keto, I was 

851
00:46:44,600 --> 00:46:46,200
doing a bunch of carb, 
backloading. 

852
00:46:46,300 --> 00:46:49,900
And I was doing, I was doing 
bodybuilding Toler wrong way. 

853
00:46:49,900 --> 00:46:52,200
So I would definitely be in a 
state of ketosis, just simply 

854
00:46:52,200 --> 00:46:56,400
from a caloric just, you know, 
decrease and carb restriction. 

855
00:46:57,100 --> 00:47:00,800
Now wasn't adapted fat adapted, 
nearly as deeply as I am now. 

856
00:47:01,000 --> 00:47:04,200
So it would be an interesting 
experiment, but I'm, I'm of the 

857
00:47:04,200 --> 00:47:08,200
mindset for me personally that 
I'm getting so much better due 

858
00:47:08,200 --> 00:47:10,500
to my level of adaptation that I
don't want to screw that. 

859
00:47:10,600 --> 00:47:14,100
That up by conducting that 
experiment, if that makes sense.

860
00:47:15,100 --> 00:47:18,200
Gotcha. 
It's a hard at what I wanted to 

861
00:47:18,207 --> 00:47:20,400
say. 
Go ahead, I didn't mean to catch

862
00:47:20,400 --> 00:47:21,300
other. 
It's just a hard. 

863
00:47:21,300 --> 00:47:26,000
It's hard because my theory will
likely not be proven because 

864
00:47:26,000 --> 00:47:29,600
nobody's going to be able to get
a test pool of applicants 

865
00:47:29,600 --> 00:47:31,900
willing to be strict, keto for 
long enough and be able to 

866
00:47:31,908 --> 00:47:34,500
conduct a scientific study on. 
So I'm kind of shooting myself 

867
00:47:34,500 --> 00:47:36,400
in the foot by making that a 
theory in the first place. 

868
00:47:37,500 --> 00:47:40,300
Would you ever consider doing an
experiment? 

869
00:47:40,300 --> 00:47:46,300
Like just for the just to see, 
like me if I'm having a gun to 

870
00:47:46,308 --> 00:47:49,300
your head and I was like, yeah, 
if you had a gun to my head. 

871
00:47:49,300 --> 00:47:50,500
Yeah, I probably would eat 
carbohydrates. 

872
00:47:50,600 --> 00:47:59,300
Is Rachel? 
No, no. 

873
00:47:59,300 --> 00:48:01,600
But in all seriousness, like, 
have you ever thought, like, I'm

874
00:48:01,600 --> 00:48:04,100
just curious, like, have you 
ever thought about doing, you 

875
00:48:04,100 --> 00:48:07,400
know, I know like well, because 
at your level of adaptation, Is 

876
00:48:07,400 --> 00:48:10,100
like, what I'd be most 
interested in seeing like how? 

877
00:48:10,100 --> 00:48:13,900
Like, because you are probably 
the person that I know the, the 

878
00:48:13,900 --> 00:48:16,400
one person I know who's as 
adapted as you are, right? 

879
00:48:16,400 --> 00:48:19,300
I don't think I know anybody 
else who's been like strict for 

880
00:48:19,300 --> 00:48:21,300
as long as you have. 
So I would just be curious to 

881
00:48:21,300 --> 00:48:27,000
see like how you do react to 
carbs and like, how you know, 

882
00:48:27,600 --> 00:48:29,200
how that would look? 
But yeah, totally. 

883
00:48:29,200 --> 00:48:33,900
I mean, I'm honestly incredibly 
curious as well and I'm not carb

884
00:48:34,000 --> 00:48:36,300
phobic at all. 
Like I would totally eat carbs 

885
00:48:36,300 --> 00:48:38,500
from that standpoint. 
Not, you know, willing to 

886
00:48:38,500 --> 00:48:41,300
depression or anything like 
that, but it has become a 

887
00:48:41,308 --> 00:48:43,900
psychological thing for me at 
this point because I've been 

888
00:48:43,900 --> 00:48:47,400
strict get over this long. 
I feel like like as an 

889
00:48:47,400 --> 00:48:50,700
influencer as somebody in the 
space, a lot of people that do 

890
00:48:50,700 --> 00:48:52,700
not have a good relationship 
with carbs. 

891
00:48:52,700 --> 00:48:55,500
Look to me as a source of 
inspiration to know that they 

892
00:48:55,500 --> 00:48:59,200
can perform at a high level, 
following a strategic approach 

893
00:48:59,200 --> 00:49:01,800
and I can tolerate carbs much 
better than they could, but I 

894
00:49:01,800 --> 00:49:05,900
don't want to do them wrong in a
sense by taking that away from 

895
00:49:05,900 --> 00:49:08,200
being the strict Quito. 
So it's like this weird 

896
00:49:08,200 --> 00:49:09,700
relationship. 
It's totally much more 

897
00:49:09,700 --> 00:49:12,700
psychological and it is 
physiological at this point, so 

898
00:49:12,700 --> 00:49:14,500
I don't want to do that 
experiment. 

899
00:49:14,500 --> 00:49:17,000
But I am incredibly curious to 
see what that experiment would 

900
00:49:17,000 --> 00:49:21,200
result in. 
Same, but I understand what 

901
00:49:21,200 --> 00:49:22,800
you're getting. 
What you're saying, yeah. 

902
00:49:24,500 --> 00:49:26,100
Yeah. 
And I think, you know, just just

903
00:49:26,100 --> 00:49:28,100
because that coming around a 
point this out like, you know 

904
00:49:28,100 --> 00:49:32,400
what, this debate that happens a
lot in the in this keto space, 

905
00:49:32,400 --> 00:49:34,700
right? 
As like, do you need carbs, like

906
00:49:34,700 --> 00:49:38,900
should targeted carbs. 
Be a thing, you know, really 

907
00:49:38,900 --> 00:49:42,600
applies to the upper echelon 
athlete. 

908
00:49:42,600 --> 00:49:47,500
Like this is a very small 
population compared to the wide 

909
00:49:47,500 --> 00:49:51,000
world of Quito. 
And so I just want to put it out

910
00:49:51,000 --> 00:49:54,200
there to the listeners that if 
your cross. 

911
00:49:54,400 --> 00:49:56,300
Athlete. 
This might apply to you, but it 

912
00:49:56,300 --> 00:50:00,400
might not apply to, you know, 
the woman who hasn't been to the

913
00:50:00,400 --> 00:50:02,700
gym in several years for 
decades. 

914
00:50:03,300 --> 00:50:06,800
And so, you know, just just just
to put a point on it and then 

915
00:50:06,800 --> 00:50:08,500
the other. 
But the thing that I wanted to 

916
00:50:08,500 --> 00:50:10,600
say was like somebody like Zach 
bitter. 

917
00:50:10,600 --> 00:50:13,300
Right? 
Who he trains. 

918
00:50:13,300 --> 00:50:17,100
Low carb heat. 
Oh and then he does use as far 

919
00:50:17,100 --> 00:50:22,200
as I know some carbs pre-race, 
you know, this is a person who's

920
00:50:22,700 --> 00:50:25,300
extremely fat adapted and Stays 
fat adapted. 

921
00:50:25,300 --> 00:50:31,300
And and when they strategically,
add those carbs in a elite 

922
00:50:31,300 --> 00:50:35,200
racing situation, you know, I 
almost look at them, not like an

923
00:50:35,207 --> 00:50:38,600
illegal drug, but I almost look 
like that application of carbs 

924
00:50:38,600 --> 00:50:41,400
is like, I guess you could call 
it a supplement, right, like 

925
00:50:42,000 --> 00:50:46,800
rather than sort of one of their
main nutrient sources in that 

926
00:50:46,800 --> 00:50:52,100
performance example rather than 
because it's not how they live 

927
00:50:52,100 --> 00:50:55,300
every day. 
They're still Being fat adapted 

928
00:50:55,300 --> 00:51:01,200
all the time, but they might 
apply a bit of of targeted 

929
00:51:01,500 --> 00:51:06,100
glucose to a performance 
situation, which I see as very 

930
00:51:06,100 --> 00:51:08,200
different than just day-to-day 
life. 

931
00:51:08,800 --> 00:51:10,400
Yeah, totally. 
And I don't want to put any 

932
00:51:10,400 --> 00:51:12,600
words in Zach's mouth, because I
don't recall, but I'm pretty 

933
00:51:12,600 --> 00:51:16,500
sure I heard him talking on a 
Rogan podcast that he's not 

934
00:51:16,600 --> 00:51:19,400
strict, keto all the time by any
means. 

935
00:51:19,400 --> 00:51:22,500
Mainly he'll eat carbs, even 
when he's not doing a race, I 

936
00:51:22,500 --> 00:51:25,400
don't think he gets a ton of I 
think so, I think he just goes 

937
00:51:25,400 --> 00:51:27,300
back and forth and in that 
situation then. 

938
00:51:27,300 --> 00:51:28,800
Yeah. 
I feel like, you know, his body 

939
00:51:28,800 --> 00:51:31,100
would be quote, unquote, very 
metabolically flexible and he 

940
00:51:31,100 --> 00:51:33,400
could benefit from having a mix 
of both. 

941
00:51:33,400 --> 00:51:34,900
I don't think it would be 
required. 

942
00:51:34,900 --> 00:51:37,700
Like, if Zack was to say, hey, 
I'm just going to be strictly to

943
00:51:37,700 --> 00:51:40,900
all the way and that was his new
norm and that was his known for 

944
00:51:40,900 --> 00:51:43,100
enough time that his body became
deeply adapted. 

945
00:51:43,100 --> 00:51:45,600
I think you could totally Excel 
as an ultramarathon Runner 

946
00:51:45,600 --> 00:51:48,100
without carbs. 
But I think he just chooses to 

947
00:51:48,107 --> 00:51:53,300
incorporate both Okay, bad 
example picking a insert other 

948
00:51:53,300 --> 00:51:58,000
name then I don't know I don't 
want exact exact protocol there.

949
00:51:59,100 --> 00:52:01,700
Well I would just say like just 
to go off your point of, you 

950
00:52:01,700 --> 00:52:03,900
know, a targeted key approach. 
That's usually you know, when 

951
00:52:03,900 --> 00:52:06,400
I'm like working with clients 
and again just bring this all 

952
00:52:06,400 --> 00:52:08,700
back to practicality and where 
the person is coming from. 

953
00:52:08,700 --> 00:52:11,300
If you're listening to this and 
you maybe you're like oh I do 

954
00:52:11,300 --> 00:52:14,900
want to try this or you know no 
I'm good but it like from the 

955
00:52:14,900 --> 00:52:17,100
practical sense like when I'm 
working with clients and we are 

956
00:52:17,100 --> 00:52:20,100
going to incorporate carbs and 
it is someone who is you know 

957
00:52:20,100 --> 00:52:24,400
working Out then we you know 
transition first to that Target 

958
00:52:24,400 --> 00:52:27,100
approach because like Robert 
said we know you know when you 

959
00:52:27,100 --> 00:52:29,000
are incorporating carbs, special
around your workout. 

960
00:52:29,000 --> 00:52:31,800
We know that your muscles are 
more insulin sensitive, in the 

961
00:52:31,800 --> 00:52:34,300
fact that they will, you know, 
absorb those carbs a little bit 

962
00:52:34,300 --> 00:52:38,000
better, post workout especially 
versus another time at day. 

963
00:52:38,000 --> 00:52:39,800
Like if you're just another time
today, if you're just like 

964
00:52:39,800 --> 00:52:41,300
sitting on the couch doing 
nothing. 

965
00:52:42,000 --> 00:52:44,300
So I think that is definitely 
like if you're looking for 

966
00:52:44,300 --> 00:52:47,700
somewhere to start like maybe 
start with and this is something

967
00:52:47,700 --> 00:52:50,000
we do like start with the 
minimum effective dose, right? 

968
00:52:50,000 --> 00:52:55,000
Like Not just go from eating 50 
carbs to eating like 200 carbs 

969
00:52:55,000 --> 00:52:59,200
or 3:00 whatever like start with
the minimum effective dose and 

970
00:52:59,200 --> 00:53:01,200
this ends of like, try out to 
see what works for you. 

971
00:53:01,200 --> 00:53:03,400
And again, this is so different 
for everybody, right? 

972
00:53:03,400 --> 00:53:06,300
Because we are all our own 
individual. 

973
00:53:06,300 --> 00:53:12,400
So Yeah, totally I didn't and I 
think like perfer for me before 

974
00:53:12,400 --> 00:53:16,100
all open the door like because 
of the I'm working with a more 

975
00:53:16,100 --> 00:53:20,400
perhaps metabolically deranged 
population and then you guys 

976
00:53:20,400 --> 00:53:23,400
might not to put words in your 
mouth. 

977
00:53:23,400 --> 00:53:26,100
I'm sure you work with lots of 
different people, but the 

978
00:53:26,100 --> 00:53:29,200
population that I that I work 
with, you know, my rules that 

979
00:53:29,200 --> 00:53:32,000
I've come up with recently is 
sort of some cutoff points is 

980
00:53:32,000 --> 00:53:35,300
like if you're fasting insulin 
isn't under five and your 

981
00:53:35,300 --> 00:53:40,900
c-peptide is isn't ER 1.6 and 
your A1C is over 5.4, you know, 

982
00:53:40,900 --> 00:53:43,200
probably you shouldn't open that
door, right? 

983
00:53:43,200 --> 00:53:47,200
You have to meet some 
physiological Health markers 

984
00:53:47,200 --> 00:53:50,100
around. 
Metabolic Health before we start

985
00:53:50,100 --> 00:53:55,400
to really Flex if you will. 
Yeah, I totally agree with that.

986
00:53:55,400 --> 00:54:00,700
I see a lot of people, sadly 
whoo-hoo, you know, the appeal 

987
00:54:00,700 --> 00:54:05,500
of introducing a greater variety
to their their plate is very 

988
00:54:05,500 --> 00:54:10,600
strong and They, they look at an
athlete that is able to get away

989
00:54:10,600 --> 00:54:13,900
with eating a plate, full of 
sushi and assume that they can 

990
00:54:13,900 --> 00:54:16,500
as well. 
So they'll have a massive bowls 

991
00:54:16,500 --> 00:54:19,200
of carbs in justification of the
workout. 

992
00:54:19,200 --> 00:54:22,700
They just did, which was simply 
cleaning the house, which is not

993
00:54:22,700 --> 00:54:24,700
a good representation. 
I don't think. 

994
00:54:27,000 --> 00:54:32,000
Yeah, I agree with that. 
I would say one thing I was a, 

995
00:54:32,008 --> 00:54:34,700
but this is just in terms of 
that, like, I totally agree 

996
00:54:34,700 --> 00:54:37,200
with, you know, again that 
Spectrum, like, where are you at

997
00:54:37,200 --> 00:54:38,400
on? 
That Spectrum will kind of 

998
00:54:38,400 --> 00:54:41,900
determine like, potentially like
where you're going to like what 

999
00:54:41,900 --> 00:54:42,700
you're going to do. 
Right? 

1000
00:54:42,700 --> 00:54:44,500
What you're going to try out. 
What if you are going to a 

1001
00:54:44,500 --> 00:54:47,800
corporate carbs or not but then 
just from like a psychological 

1002
00:54:47,800 --> 00:54:51,100
side of things I've seen. 
Kind of especially if you are 

1003
00:54:51,100 --> 00:54:53,400
maybe you are on that spectrum 
and you're at the point where 

1004
00:54:53,400 --> 00:54:56,200
maybe all of those markers are 
not telling you to incorporate 

1005
00:54:56,200 --> 00:55:01,100
carbs. 
But you are psychologically in a

1006
00:55:01,100 --> 00:55:04,500
place where, you know, maybe 
you're trying to just fight 

1007
00:55:04,500 --> 00:55:06,400
against not doing that. 
And then it ends up becoming 

1008
00:55:06,400 --> 00:55:10,100
something where you go out and 
binge on, you know, a milkshake 

1009
00:55:10,100 --> 00:55:13,200
and a Big Mac or something, 
right? 

1010
00:55:13,200 --> 00:55:16,000
Versus if we were to 
strategically, maybe incorporate

1011
00:55:16,000 --> 00:55:19,800
a little bit more Whole Foods 
carbs in the sense that maybe we

1012
00:55:19,800 --> 00:55:24,300
are, you know, tapping into that
psychological side of things and

1013
00:55:24,300 --> 00:55:26,600
giving you a little bit of what 
you're, you know. 

1014
00:55:26,700 --> 00:55:30,700
Maybe you want, and then we're 
not maybe getting to the point 

1015
00:55:30,700 --> 00:55:34,400
where you're overdoing it, and 
that binge is happening, right? 

1016
00:55:34,400 --> 00:55:37,600
So that's another thing from the
psychological side of things 

1017
00:55:37,600 --> 00:55:39,700
because, you know, you might not
be at the point where you should

1018
00:55:39,700 --> 00:55:43,000
be incorporating carbs, but 
maybe it happens, if you are 

1019
00:55:43,000 --> 00:55:47,300
being too restrictive in that 
sense so that's just something 

1020
00:55:47,300 --> 00:55:49,800
else to kind of think about, I 
agree. 

1021
00:55:49,800 --> 00:55:52,000
Yeah I hear you on that point 
it. 

1022
00:55:53,400 --> 00:55:57,400
Not like they wanted a carb 
salad, right? 

1023
00:55:57,400 --> 00:55:58,700
Are a Cobb salad. 
Wow. 

1024
00:55:58,700 --> 00:56:04,000
A pork salad. 
Hey, they want anything, right? 

1025
00:56:04,100 --> 00:56:07,000
They wanted a Cobb salad. 
They were like, oh, a big salad,

1026
00:56:07,000 --> 00:56:09,600
sounds good. 
No, I shouldn't have that, I'll 

1027
00:56:09,600 --> 00:56:14,200
have the, you know, skinless, 
chicken breast, you know, and 

1028
00:56:14,300 --> 00:56:18,100
and only that and then like 
later that afternoon, they drive

1029
00:56:18,100 --> 00:56:20,800
through Dunkin Donuts. 
Like, you know, I certainly 

1030
00:56:20,800 --> 00:56:25,100
think that there can be some 
East is made when you're not 

1031
00:56:25,100 --> 00:56:28,600
metabolically healthy yet like 
there still may be slightly 

1032
00:56:28,600 --> 00:56:32,800
higher carb choices, you know 
into one of these points, right?

1033
00:56:32,800 --> 00:56:36,800
Like we set a lot of us who've 
been in this keto game a long 

1034
00:56:36,800 --> 00:56:41,800
time, like the carb line has 
been set very low at this point,

1035
00:56:41,800 --> 00:56:43,600
right? 
Like 20 grams or less or you're 

1036
00:56:43,600 --> 00:56:48,900
not. 
He do you know day of 40, grams 

1037
00:56:48,900 --> 00:56:52,300
of carbs because you had an 
avocado, you know, might not be 

1038
00:56:52,300 --> 00:56:54,100
the worst. 
First thing, I think it's really

1039
00:56:54,100 --> 00:56:59,600
a question of degrees and 
subtlety there versus, you know,

1040
00:56:59,900 --> 00:57:04,400
I am so restrictive in the way 
that I approach my way of key 

1041
00:57:04,400 --> 00:57:09,600
Towing that I then my only 
pressure release valve is the 

1042
00:57:09,600 --> 00:57:11,800
drive-thru. 
Yes. 

1043
00:57:11,800 --> 00:57:13,600
Yeah. 
I totally agree on offer. 

1044
00:57:13,600 --> 00:57:16,300
I think we could all probably 
agree that at the end of the day

1045
00:57:16,700 --> 00:57:20,900
you know we don't want anybody 
to have this massively negative 

1046
00:57:20,900 --> 00:57:26,400
relationship with any Regroup 
and if that is happening, then 

1047
00:57:26,400 --> 00:57:29,100
you're likely going to be 
miserable and that's not good. 

1048
00:57:29,200 --> 00:57:32,100
And you're probably going to 
spot a control or binge or have 

1049
00:57:32,300 --> 00:57:35,400
developed some type of eating 
disorder which is going to have 

1050
00:57:35,400 --> 00:57:38,700
a net negative outcome. 
Regardless of what dietary 

1051
00:57:38,700 --> 00:57:42,000
protocol you're following. 
So I think it just becomes a 

1052
00:57:42,000 --> 00:57:47,400
matter of what do you find to be
most sustainable and sustainable

1053
00:57:47,400 --> 00:57:51,600
in a way that Hedges your bets 
and put you your trajectory on 

1054
00:57:51,600 --> 00:57:56,400
the right path, going Going 
forward and typically like like 

1055
00:57:56,800 --> 00:57:59,000
with the metabolic flexibility 
approach, you're taking more of 

1056
00:57:59,000 --> 00:58:02,800
a moderation approach and with 
me being strict kid, I'm taking 

1057
00:58:02,800 --> 00:58:06,600
more of an elimination approach 
and there's going to be groups 

1058
00:58:06,600 --> 00:58:09,600
of people that do better with 
moderation as a people that do 

1059
00:58:09,600 --> 00:58:11,700
better with elimination. 
I don't think one is right or 

1060
00:58:11,707 --> 00:58:12,600
wrong. 
I think it's just going to 

1061
00:58:12,607 --> 00:58:16,400
become very individualized, but 
I think the way you tackle that 

1062
00:58:16,400 --> 00:58:21,400
and your relationship with that 
approaches key, Agreed. 

1063
00:58:23,100 --> 00:58:26,200
And I do think also that there 
is a lifecycle issue, right? 

1064
00:58:26,200 --> 00:58:31,000
Like or you know where are you 
like when I first started keto I

1065
00:58:31,000 --> 00:58:35,300
would I'm a data nerd, right? 
So like, I would test my blood 

1066
00:58:35,300 --> 00:58:40,000
ketones and if my total grams of
carbs went over 29 Grand it's 

1067
00:58:40,000 --> 00:58:42,300
like a it was like an on/off 
switch, right? 

1068
00:58:42,300 --> 00:58:46,700
Like, you know, I and from Whole
Foods, you know, if I had some 

1069
00:58:46,700 --> 00:58:48,900
Slackers, right? 
Those black seeds would kick me.

1070
00:58:49,000 --> 00:58:51,700
I'd be like, wait. 
My ketones, you know, and that's

1071
00:58:51,700 --> 00:58:55,000
a very different situation than 
I'm in four years later. 

1072
00:58:56,100 --> 00:59:00,200
And, you know that there is 
flexibility, I'm eating way more

1073
00:59:00,200 --> 00:59:03,700
carbs now than I used to, but 
I'm still well under 50 a day, 

1074
00:59:03,700 --> 00:59:06,300
you know? 
And it's, it's, and I'm still 

1075
00:59:06,300 --> 00:59:08,900
seeing ketones my proteins 
different than it used to be my 

1076
00:59:08,900 --> 00:59:11,800
fat levels different like over 
time. 

1077
00:59:11,800 --> 00:59:16,300
Everything might shift in terms 
of what serves you best and I 

1078
00:59:16,308 --> 00:59:22,200
think one of the enemy's of 
Nobility is dogmatism, right? 

1079
00:59:22,200 --> 00:59:25,800
Is like, it has to be this way. 
This is the one way to do it. 

1080
00:59:26,600 --> 00:59:30,500
And I think probably all of us 
would agree that you have to be 

1081
00:59:30,500 --> 00:59:33,000
at least mentally flexible 
enough to say. 

1082
00:59:33,300 --> 00:59:36,500
Hmm, I wonder if this is still 
the best thing for me to do. 

1083
00:59:37,700 --> 00:59:41,400
Yeah, I agree completely and I 
think it also changes to like 

1084
00:59:41,700 --> 00:59:43,300
everything just changes over 
time. 

1085
00:59:43,300 --> 00:59:46,100
Like, our bodies are constantly 
changing especially like you 

1086
00:59:46,100 --> 00:59:49,200
said, when you first start off, 
like it's different for 5 years 

1087
00:59:49,200 --> 00:59:52,700
ago, than it might be now for 
where you're at, especially, if 

1088
00:59:52,700 --> 00:59:54,400
you are becoming more 
metabolically healthy. 

1089
00:59:54,400 --> 00:59:57,100
So I think that's, you know, 
very important to think about 

1090
00:59:57,100 --> 01:00:00,200
and then it's also like to your 
point, Robert about the flex, 

1091
01:00:01,400 --> 01:00:04,100
the elimination versus 
moderation side of things. 

1092
01:00:04,800 --> 01:00:08,400
I personally think that Like, 
when we talk about the 

1093
01:00:08,400 --> 01:00:12,100
moderation side things, I think 
still, we need to kind of talk 

1094
01:00:12,100 --> 01:00:16,200
to the like the process food 
aspect of things. 

1095
01:00:16,200 --> 01:00:20,800
Because you know, personally for
me like if I have like, even if 

1096
01:00:20,800 --> 01:00:23,500
I am, you know, incorporating 
more carbs in my life which I 

1097
01:00:23,500 --> 01:00:26,300
do, like, I will keep, you know,
sweet potatoes in the house and 

1098
01:00:26,300 --> 01:00:28,600
I'll keep fruit in the fridge 
and things like that, but I'm 

1099
01:00:28,600 --> 01:00:33,000
not going to keep a bag of chips
in my cabinet or a box of 

1100
01:00:33,000 --> 01:00:37,200
Cinnamon Toast Crunch in my in 
my cabinet because those things 

1101
01:00:37,500 --> 01:00:40,600
I can't moderate. 
And for most people for most 

1102
01:00:40,600 --> 01:00:44,900
people that I work with and for,
for most people, I think like 

1103
01:00:44,900 --> 01:00:47,800
those things are very, very hard
to moderate because they just 

1104
01:00:47,800 --> 01:00:51,600
cause you two obviously overeat.
So, and then same thing like 

1105
01:00:51,600 --> 01:00:55,100
having ice cream in your fridge 
and even if it is like keto ice 

1106
01:00:55,100 --> 01:00:57,000
cream too. 
Like those are the things where 

1107
01:00:57,000 --> 01:01:00,700
it's more. 
So talking to the fact that, you

1108
01:01:00,700 --> 01:01:04,100
know, you have to be very 
careful when you're kind of 

1109
01:01:04,100 --> 01:01:08,200
tipping this seesaw of 
moderation because In this day 

1110
01:01:08,200 --> 01:01:11,800
and age like it's just so hard 
to moderate those things that 

1111
01:01:11,800 --> 01:01:15,600
are so hyper palatable and it's 
not saying that like no you you 

1112
01:01:15,600 --> 01:01:18,700
know shouldn't eat regular ice 
cream ever again but like don't 

1113
01:01:18,700 --> 01:01:20,900
keep it in the house if you want
to have, you know, scoop of 

1114
01:01:20,900 --> 01:01:23,500
regular ice cream, maybe you go 
out and have that, you know, on 

1115
01:01:23,500 --> 01:01:25,500
a Friday night. 
And if that's something that you

1116
01:01:25,500 --> 01:01:29,100
can incorporate, and you can 
still feel good and that kind of

1117
01:01:29,107 --> 01:01:31,200
side of things with 
incorporating more carbs. 

1118
01:01:31,200 --> 01:01:34,700
And, and having a little bit 
more of a treat in that sense 

1119
01:01:34,700 --> 01:01:36,100
than do that. 
But then, there's other people 

1120
01:01:36,100 --> 01:01:37,600
who can't even do that. 
Right. 

1121
01:01:37,600 --> 01:01:40,700
Like because it's so you know, 
psychologically draining like if

1122
01:01:40,700 --> 01:01:43,600
they're going to go have a scoop
of regular ice cream, like then 

1123
01:01:43,600 --> 01:01:45,600
they might even go back and have
like, 10 Scoops, right? 

1124
01:01:45,600 --> 01:01:47,700
So it's one of those things. 
But I think the biggest thing is

1125
01:01:47,700 --> 01:01:51,100
to think about, like setting 
your personal environment up for

1126
01:01:51,100 --> 01:01:53,500
what, you know, that you can 
adhere to best. 

1127
01:01:53,500 --> 01:01:56,900
And I think for most of us, no 
matter where you're at, that's 

1128
01:01:56,900 --> 01:02:00,000
probably keeping as much of the 
process stuff out of the house 

1129
01:02:00,000 --> 01:02:03,200
is possible. 
Even if it is Quito, if it is 

1130
01:02:03,200 --> 01:02:07,300
not keto, like I do, we all 
agree on that or no, 100%. 

1131
01:02:08,400 --> 01:02:10,900
Yeah, I definitely agree. 
I mean, one of the things that I

1132
01:02:10,900 --> 01:02:12,800
deal with a lot with my clients,
right? 

1133
01:02:12,800 --> 01:02:15,800
I do this coaching Circle and 
there was this just this, this 

1134
01:02:15,800 --> 01:02:19,200
this couple of weeks Series 
where we were all very focused 

1135
01:02:19,200 --> 01:02:20,600
on ice cream so it just brought 
up. 

1136
01:02:20,600 --> 01:02:22,600
This is thought what you were 
just talking about. 

1137
01:02:22,900 --> 01:02:25,700
And you know one of the things 
that were talking about was you 

1138
01:02:25,700 --> 01:02:30,400
know that there's new brand of 
ice cream had come out that, you

1139
01:02:30,400 --> 01:02:34,700
know, that was keto and people 
wanted to try it and you and so 

1140
01:02:34,700 --> 01:02:37,500
it was like, okay, so it's time 
to people and they'd be like 

1141
01:02:37,900 --> 01:02:40,900
Yeah, you know, I ate more than 
I meant to and I was like, well,

1142
01:02:40,900 --> 01:02:43,500
describe what you did, you know,
they're just eating it straight 

1143
01:02:43,500 --> 01:02:48,500
out of the carton, I'm like, 
okay, you know, danger sign one,

1144
01:02:48,600 --> 01:02:51,700
if you do not have the 
self-control to put a serving in

1145
01:02:51,700 --> 01:02:55,000
a bowl, right? 
That is a line, we draw, you 

1146
01:02:55,000 --> 01:02:58,400
know, and then it was like, the 
next one was like, well, I allow

1147
01:02:58,400 --> 01:03:03,100
it in my macros if I don't have 
dinner and I'm like, okay, wait,

1148
01:03:03,200 --> 01:03:06,000
like that is another line we 
draw like, where you have to 

1149
01:03:06,000 --> 01:03:10,100
have like, It's much more 
complicated, it's got, I guess 

1150
01:03:10,100 --> 01:03:13,400
what I'm saying. 
Like, if you want to incorporate

1151
01:03:13,400 --> 01:03:17,900
treats, which I'm actually for 
in certain circumstances, you 

1152
01:03:17,900 --> 01:03:24,000
have to have so much stronger 
mental, emotional, boundaries 

1153
01:03:24,000 --> 01:03:28,900
around them, I don't have to 
draw like rules as much around 

1154
01:03:28,900 --> 01:03:32,400
broccoli, right? 
Like I don't or even a sweet 

1155
01:03:32,400 --> 01:03:35,700
potato, right? 
I don't have to but for some 

1156
01:03:35,700 --> 01:03:37,400
people it might be a sweet 
potato. 

1157
01:03:37,800 --> 01:03:38,400
Right? 
For me. 

1158
01:03:38,400 --> 01:03:43,700
It's any food that you feel like
you lack control around and and 

1159
01:03:43,700 --> 01:03:47,400
so if there's any food, which, 
you know, are probably going to 

1160
01:03:47,400 --> 01:03:51,100
be the more processed foods that
you lack control around, you 

1161
01:03:51,100 --> 01:03:57,900
need to put up a stronger 
barriers to abusing that food. 

1162
01:03:58,500 --> 01:04:01,700
Yeah, I think it's going to go 
on a tangent here for a second, 

1163
01:04:01,700 --> 01:04:04,800
so bear with me. 
I think life. 

1164
01:04:04,900 --> 01:04:07,400
Everything in life is cyclical, 
energy is cyclical. 

1165
01:04:07,600 --> 01:04:10,600
The plan is cyclical, like you 
cannot be all one. 

1166
01:04:10,600 --> 01:04:13,300
Way hundred percent time you 
will burn out and I've learned 

1167
01:04:13,300 --> 01:04:17,300
this the hard way, but if you 
set yourself up so that you're 

1168
01:04:17,300 --> 01:04:20,400
trending in the right direction,
the vast majority of the time, 

1169
01:04:20,400 --> 01:04:23,300
you will succeed on the macro 
level. 

1170
01:04:23,300 --> 01:04:25,900
So, for me, like, what I'm doing
a competition prep, and I'm 

1171
01:04:25,900 --> 01:04:29,300
counting everything to the G. 
I'm dialed in anything that is 

1172
01:04:29,300 --> 01:04:32,800
not 100%. 
Optimized is not in my nutrition

1173
01:04:32,800 --> 01:04:34,600
period. 
Like I leave nothing to chance 

1174
01:04:35,100 --> 01:04:38,300
when I'm not in the competition 
prep, which I do not Not do all 

1175
01:04:38,300 --> 01:04:39,600
the time. 
I mean it's very important to 

1176
01:04:39,600 --> 01:04:41,100
have periods where you're in a 
caloric Surplus. 

1177
01:04:41,100 --> 01:04:43,900
Like we talked about earlier I'm
a lot more relaxed. 

1178
01:04:43,900 --> 01:04:47,500
Like I'm still keto, I'm not 
taking anything that is 

1179
01:04:48,000 --> 01:04:50,000
distracting. 
Me are moving me in the wrong 

1180
01:04:50,000 --> 01:04:53,500
trajectory but it's not 100% 
optimized dial than 100 percent 

1181
01:04:53,500 --> 01:04:54,900
of time. 
Like for instance, it's hunting 

1182
01:04:54,900 --> 01:04:59,200
season, now all have more like 
it's my birthday today. 

1183
01:04:59,200 --> 01:05:01,900
Somebody made me a ketogenic 
cake and it was amazing, but it 

1184
01:05:01,900 --> 01:05:04,300
was totally Whole Food ketogenic
food. 

1185
01:05:04,500 --> 01:05:06,700
It wasn't something that I would
incorporate on a competition 

1186
01:05:06,700 --> 01:05:10,800
prep, but it was Something that 
I could eat enjoy moderates and 

1187
01:05:10,800 --> 01:05:14,000
not feel like I'm a slave to in 
just over consume and 

1188
01:05:14,000 --> 01:05:16,100
overindulge during hunting 
season. 

1189
01:05:16,100 --> 01:05:19,700
All I'll have a couple whiskey 
and cokes with a z via Coke. 

1190
01:05:19,700 --> 01:05:23,400
Not a regular Coke but as Eva 
Coke that to me is a great way 

1191
01:05:23,400 --> 01:05:28,500
to hedge my bets and not derail 
me but not cause me to feel like

1192
01:05:28,500 --> 01:05:31,200
I'm just going to burn out 
either by being so incredibly 

1193
01:05:31,200 --> 01:05:32,700
strict. 
So knowing where your own 

1194
01:05:32,700 --> 01:05:35,800
personal have the self-awareness
to know where your boundaries 

1195
01:05:35,800 --> 01:05:39,700
lie is incredibly important. 
But having periods of time where

1196
01:05:39,700 --> 01:05:41,700
you are 100% and having period 
of time where you're more 

1197
01:05:41,700 --> 01:05:43,600
relaxed but even almost period 
of time, where you're more 

1198
01:05:43,600 --> 01:05:47,100
relaxed to set them up and 
structure them in a way that 

1199
01:05:47,100 --> 01:05:50,300
you're not going to be moving in
the opposite direction. 

1200
01:05:50,300 --> 01:05:52,100
Moving in the wrong direction, I
think is key. 

1201
01:05:54,800 --> 01:05:56,700
I agree. 
Sorry, there was a little 

1202
01:05:56,700 --> 01:06:00,100
background noise there Kim. 
Are you still there? 

1203
01:06:00,600 --> 01:06:02,700
I'm sorry guys. 
My headphones went wonky. 

1204
01:06:02,700 --> 01:06:05,100
I had to switch her mouth. 
Oh, Kim. 

1205
01:06:05,200 --> 01:06:08,500
Messing up my rant. 
Yeah, I'm sorry. 

1206
01:06:08,500 --> 01:06:10,700
Did I screw up the sound now, 
you get? 

1207
01:06:11,300 --> 01:06:13,400
Okay. 
I was like, it's a good time. 

1208
01:06:13,400 --> 01:06:19,300
He's on a rant about know I 
think I think that was a good a 

1209
01:06:19,308 --> 01:06:23,500
good rant. 
I think I mean it I think we 

1210
01:06:23,500 --> 01:06:25,200
could have probably predicted 
this at the very beginning of 

1211
01:06:25,200 --> 01:06:29,200
this conversation but it really 
all comes down to individuals 

1212
01:06:29,200 --> 01:06:34,300
and there's so much Nuance here.
But for me, it's like, I don't 

1213
01:06:34,300 --> 01:06:38,300
believe in this balance per say 
we're like work-life balance, 

1214
01:06:38,300 --> 01:06:39,800
for instance. 
Because like, when you look at, 

1215
01:06:41,000 --> 01:06:43,700
I mean, it kind of like like 
this whole duel fuel system as 

1216
01:06:43,700 --> 01:06:46,400
well. 
Like you can't be 100% of two 

1217
01:06:46,400 --> 01:06:49,100
conflicting things at the same 
time. 

1218
01:06:49,100 --> 01:06:51,800
Like if you're fifty percent of 
Be 50% the other, but you can't 

1219
01:06:51,800 --> 01:06:54,100
be 100% of both if they're 
conflicting, that's why I've 

1220
01:06:54,100 --> 01:06:57,300
tried to structure my life in a 
way that everything is 

1221
01:06:57,300 --> 01:06:59,500
symbiotic. 
It's more of a work-life 

1222
01:06:59,500 --> 01:07:02,500
nutritional Circle instead of 
balance, where it's something's 

1223
01:07:02,500 --> 01:07:05,000
teetering on one end of the 
spectrum of the other. 

1224
01:07:05,300 --> 01:07:09,400
And for me, personally, if all 
of my Foods, I mean, with, with 

1225
01:07:09,400 --> 01:07:12,300
all the hype that Quito is, now,
there's so many ketogenic 

1226
01:07:12,300 --> 01:07:15,600
Alternatives that are like, 
like, ketogenic ice creams that 

1227
01:07:15,600 --> 01:07:18,300
are good whole sources of food. 
They're not probably the 

1228
01:07:18,300 --> 01:07:19,300
healthiest. 
They probably have more 

1229
01:07:19,300 --> 01:07:23,700
sweeteners in them than Is 
optimal, but they're not bad 

1230
01:07:23,700 --> 01:07:25,800
foods. 
They're just not optimal foods 

1231
01:07:25,800 --> 01:07:28,700
and I would always personally 
gravitate towards that as 

1232
01:07:28,700 --> 01:07:31,800
opposed to something that is 
just bad food. 

1233
01:07:33,500 --> 01:07:35,700
Yeah. 
And I would agree that that 

1234
01:07:35,700 --> 01:07:38,900
probably goes for pretty much. 
Any any food, right? 

1235
01:07:38,900 --> 01:07:42,600
Like not just keto processed up 
like anything like and that's 

1236
01:07:42,600 --> 01:07:44,600
something to like I used to do 
that for a while. 

1237
01:07:44,600 --> 01:07:46,400
Probably say like the spoons 
bad. 

1238
01:07:46,400 --> 01:07:49,300
So I'm not going to have it but 
I think that's also something to

1239
01:07:49,300 --> 01:07:52,100
like when you're putting like 
morality behind food that I 

1240
01:07:52,107 --> 01:07:56,300
think that can also mess with 
your psychology or psychological

1241
01:07:56,300 --> 01:08:00,400
reaction to those things. 
And so just kind of you know and

1242
01:08:00,400 --> 01:08:03,100
I think everybody knows like 
choosing the more optimal. 

1243
01:08:04,200 --> 01:08:07,500
Food is going to make you feel 
more, make you feel better, 

1244
01:08:07,500 --> 01:08:09,100
right? 
Choosing and I always just say, 

1245
01:08:09,100 --> 01:08:12,400
like, you know, did it have a 
face at some point or did it 

1246
01:08:12,400 --> 01:08:15,500
Grow from the earth of first did
have a face at some point? 

1247
01:08:15,500 --> 01:08:17,899
Or did it Grow from the earth at
some point? 

1248
01:08:18,200 --> 01:08:21,800
If you can check those two boxes
then generally it's probably 

1249
01:08:21,800 --> 01:08:25,899
more optimal versus the other 
side of things. 

1250
01:08:26,200 --> 01:08:30,500
Yeah. 
So Yeah, Indian side forward. 

1251
01:08:30,500 --> 01:08:35,700
Wisdom Kim. 
Yeah, is my no, you know, I 

1252
01:08:35,700 --> 01:08:39,899
think one of the things that I 
think comes into play is, you 

1253
01:08:39,899 --> 01:08:46,000
know, very much on the mental 
side and, and, and how 

1254
01:08:47,500 --> 01:08:52,500
Increasing why I would say 
widening the door mentally to 

1255
01:08:52,500 --> 01:08:55,000
allow more types of foods is 
important. 

1256
01:08:55,000 --> 01:08:57,100
You know, one of the things 
that, you know, when I first 

1257
01:08:57,100 --> 01:08:59,800
started, I'm really we all have 
our embarrassing teen years, 

1258
01:08:59,800 --> 01:09:01,200
right? 
You know, when I first started 

1259
01:09:01,200 --> 01:09:03,700
keto, of course it was like all 
about the food list and you can 

1260
01:09:03,700 --> 01:09:05,200
have that and you can't have 
that. 

1261
01:09:05,200 --> 01:09:08,300
And this is, this is a yes. 
And this is a no. 

1262
01:09:08,500 --> 01:09:12,100
And then it's like, you know, 
it's like The Beginner's thing, 

1263
01:09:12,100 --> 01:09:13,899
right? 
Like what you, what you later, 

1264
01:09:13,899 --> 01:09:15,800
learn, you're totally 
embarrassed that you used to 

1265
01:09:15,800 --> 01:09:20,600
say, but you It's helpful at the
same time that black and white 

1266
01:09:20,600 --> 01:09:25,500
yes know like when you first 
start something having clear 

1267
01:09:25,500 --> 01:09:28,600
rules and guidelines is very 
very helpful. 

1268
01:09:28,800 --> 01:09:32,100
And you know when you can kind 
of follow the rule of like when 

1269
01:09:32,100 --> 01:09:36,500
in doubt, leave it out is very 
helpful for keto in my opinion, 

1270
01:09:36,500 --> 01:09:38,600
especially when you're first 
starting and it feels 

1271
01:09:38,700 --> 01:09:43,200
overwhelming and complex. 
And so the problem is, you know,

1272
01:09:44,500 --> 01:09:49,200
people then get stuck in Those 
boxes where you're like, no, no.

1273
01:09:49,200 --> 01:09:51,300
Those were training wheels. 
Mmm. 

1274
01:09:51,899 --> 01:09:56,000
And now it's time to really 
like, if you don't know why, if 

1275
01:09:56,000 --> 01:09:58,900
it's just like this is on the 
yes list, this is on the Note 

1276
01:09:58,900 --> 01:10:00,600
list. 
If you don't know why, this is 

1277
01:10:00,600 --> 01:10:04,800
on the S list and why this is on
the no list, your kind of a 

1278
01:10:04,800 --> 01:10:09,900
slave for the rest of your life 
to a list, rather than being 

1279
01:10:09,900 --> 01:10:13,100
somebody that can make 
Intelligent Decisions about your

1280
01:10:13,100 --> 01:10:15,100
health. 
Like here's an example. 

1281
01:10:15,100 --> 01:10:20,100
There's a very famous bread from
a He that starts with an A out, 

1282
01:10:20,100 --> 01:10:22,300
you know, sweeping a lot of 
people in the key to world that 

1283
01:10:22,300 --> 01:10:25,300
is full. 
It is very, very low net carbs, 

1284
01:10:25,300 --> 01:10:27,700
right? 
And so people are like all about

1285
01:10:27,700 --> 01:10:31,600
it and then there's this other 
bread that I sometimes see, 

1286
01:10:31,600 --> 01:10:33,900
that's like from a company 
called base culture. 

1287
01:10:34,000 --> 01:10:38,100
It has more carbs, but when you 
look at the comparative 

1288
01:10:38,100 --> 01:10:44,100
ingredient lists like I would 
feel safer and more comfortable 

1289
01:10:44,400 --> 01:10:47,100
with the one that has a few 
more. 

1290
01:10:47,200 --> 01:10:49,800
Herbs because I know what those 
ingredients are and what they do

1291
01:10:49,800 --> 01:10:54,000
in my body. 
And so I think that is not a 

1292
01:10:54,100 --> 01:10:57,500
decision that I could have made.
You know, when I first started 

1293
01:10:57,500 --> 01:11:01,400
to Quito with as much certainty 
as I can now, but I think it's 

1294
01:11:01,400 --> 01:11:06,400
all of our responsibility to 
know that it's complex and we 

1295
01:11:06,400 --> 01:11:10,900
are not simple individuals. 
I don't think we all are meant 

1296
01:11:10,900 --> 01:11:14,500
to eat, more carbs, more carbs 
doesn't equal better, but at the

1297
01:11:14,500 --> 01:11:20,300
same time, you know, Only paying
attention to carbs is a mistake 

1298
01:11:20,300 --> 01:11:24,200
that I think no it is just a 
mistake and so you know it's a 

1299
01:11:24,200 --> 01:11:28,300
more nuanced discussion than a 
food list would indicate. 

1300
01:11:28,800 --> 01:11:30,200
Yeah. 
I think whether you choose to 

1301
01:11:30,200 --> 01:11:33,900
eat more carbs or less carbs, 
either way, you should be honest

1302
01:11:33,900 --> 01:11:37,800
with those carbs and count total
carbs, I agree. 

1303
01:11:39,000 --> 01:11:41,200
Yeah, one of my biggest 
frustrations right now with the 

1304
01:11:41,200 --> 01:11:44,800
ketogenic food space and I'm 
probably a bit more biased it 

1305
01:11:44,800 --> 01:11:47,000
because I have a food product. 
Is these companies that hide 

1306
01:11:47,200 --> 01:11:50,600
Hind this net carb count because
that's what some people in the 

1307
01:11:50,600 --> 01:11:53,100
keto space that have just 
recently got into the keto 

1308
01:11:53,100 --> 01:11:57,500
spacer trained to look at. 
And with the way, people can be 

1309
01:11:57,500 --> 01:12:02,200
so deceptive with what is in 
their product, it just that 

1310
01:12:02,200 --> 01:12:04,300
grabs me to no end. 
So anybody listening, I think we

1311
01:12:04,300 --> 01:12:06,500
can all three agree that total 
carbs is key, and I think that 

1312
01:12:06,500 --> 01:12:10,800
would be a huge takeaway. 
Yeah, and I think it's this 

1313
01:12:10,800 --> 01:12:15,000
place where we're trying to 
follow the people are. 

1314
01:12:15,000 --> 01:12:16,600
This is just human nature, 
right? 

1315
01:12:16,700 --> 01:12:19,600
We want to follow the letter of 
the law, but I think in Quito, 

1316
01:12:19,600 --> 01:12:21,900
it's more important to follow 
the spirit of the law. 

1317
01:12:22,300 --> 01:12:24,200
Right? 
Is like, the letter of the law 

1318
01:12:24,200 --> 01:12:26,700
is like, well, I can do a 
mathematical equation that gets 

1319
01:12:26,700 --> 01:12:31,600
my cards under 20. 
The spirit of the law is if the 

1320
01:12:31,600 --> 01:12:34,600
total carbs remain under x 
amount, I seem to be doing a 

1321
01:12:34,600 --> 01:12:36,700
great job metabolically. 
And so I'm going to pay 

1322
01:12:36,700 --> 01:12:42,100
attention to that. 
So, net carbs is all about, in 

1323
01:12:42,100 --> 01:12:45,100
my opinion, it has become about.
I don't know that it was meant 

1324
01:12:45,100 --> 01:12:48,000
to be about, but it has become 
about playing reindeer games 

1325
01:12:48,000 --> 01:12:52,100
with your carb counts and not 
caring about the effects of 

1326
01:12:52,100 --> 01:12:53,900
those carbs. 
What? 

1327
01:12:53,900 --> 01:12:56,700
You just pulled a can bury with 
that reindeer game analogy 

1328
01:12:56,700 --> 01:12:58,800
there. 
I spent a little too much time 

1329
01:12:58,800 --> 01:13:02,000
with him but yeah, I totally 
agree. 

1330
01:13:02,000 --> 01:13:06,600
I mean I think you know, people 
can operate well with, I mean, 

1331
01:13:06,600 --> 01:13:08,800
certain people can operate well 
with more carbs and others. 

1332
01:13:08,900 --> 01:13:12,800
For sure, but I think, you know,
being honest with yourself and 

1333
01:13:12,800 --> 01:13:16,000
just looking holistically, at 
where those carbs, or any other 

1334
01:13:16,000 --> 01:13:19,100
macronutrient for that matter is
coming from is is definitely 

1335
01:13:19,100 --> 01:13:20,500
key. 
I think we would all agree that 

1336
01:13:20,500 --> 01:13:24,100
prioritizing nutrient density is
important. 

1337
01:13:25,300 --> 01:13:27,200
There's just, like we said, this
whole time, there's so much 

1338
01:13:27,200 --> 01:13:31,000
Nuance to this and their 
relationship with food is so 

1339
01:13:31,000 --> 01:13:35,000
important. 
Like a lot of people and and I'm

1340
01:13:35,000 --> 01:13:38,800
probably gonna have a game, kind
of a different perspective on 

1341
01:13:38,900 --> 01:13:42,700
This same topic than you would 
rate your but you used the 

1342
01:13:42,700 --> 01:13:46,200
example we can dive into this a 
little deeper, but you use the 

1343
01:13:46,208 --> 01:13:49,300
example of like a wedding. 
Like if you're at a wedding and 

1344
01:13:49,300 --> 01:13:51,900
you'll want to eat that cookie, 
you know, you should have that 

1345
01:13:51,900 --> 01:13:54,700
cookie and and be able to have 
the appropriate relationship 

1346
01:13:54,700 --> 01:13:58,100
with food to do so and I'm of 
the perspective of why our do 

1347
01:13:58,100 --> 01:14:00,400
you feel like you're a slave to 
the cookie in the first place? 

1348
01:14:00,400 --> 01:14:02,500
It's like we want to accomplish 
the same thing. 

1349
01:14:02,500 --> 01:14:05,300
We want people to have a healthy
relationship with the food 

1350
01:14:05,300 --> 01:14:08,800
they're eating but it's just 
coming at it from two different.

1351
01:14:08,800 --> 01:14:12,000
Perspectives. 
Yeah, I'm but I would say, two 

1352
01:14:12,000 --> 01:14:15,500
like my perspective would be 
like you shouldn't like you 

1353
01:14:15,500 --> 01:14:18,200
shouldn't feel like you're this 
late to the cookie, right? 

1354
01:14:18,200 --> 01:14:21,800
Like you should be like if you, 
you know, not saying like you 

1355
01:14:22,100 --> 01:14:26,200
have to eat the cookie, but if 
you want to eat it and then like

1356
01:14:26,300 --> 01:14:30,400
after that, like can you move on
and go back to like your normal 

1357
01:14:30,600 --> 01:14:32,500
eating, right? 
Like the next day or whatever it

1358
01:14:32,500 --> 01:14:36,000
may be, and not have this guilt 
behind that cookie. 

1359
01:14:36,000 --> 01:14:39,100
But I think this goes for 
anything like in terms of Dude, 

1360
01:14:39,100 --> 01:14:42,600
in the relationship with food. 
And I would say that one thing 

1361
01:14:42,600 --> 01:14:45,100
to like I just want to mention 
like, overall is something 

1362
01:14:45,100 --> 01:14:48,600
that's real that really helped 
me was like, I was kind of so 

1363
01:14:48,600 --> 01:14:51,400
stuck in my own head for a long 
time. 

1364
01:14:51,400 --> 01:14:54,700
And I like never, like, I would 
always try these different 

1365
01:14:54,700 --> 01:14:57,600
things, but I never had, like, 
any type of, like, outside 

1366
01:14:57,600 --> 01:15:01,000
perspective or like someone who 
was kind of looking in from the 

1367
01:15:01,000 --> 01:15:03,200
outside saying, like, Okay, like
maybe we should try this. 

1368
01:15:03,200 --> 01:15:07,700
So let's try this or, you know, 
kind of seeing how things are 

1369
01:15:07,700 --> 01:15:09,800
going, not just in the food. 
Sense of things, but also like 

1370
01:15:09,800 --> 01:15:12,900
the lifestyle side of things and
like the other, you know, stress

1371
01:15:12,900 --> 01:15:16,200
and sleep and like how all those
things play into also, how your 

1372
01:15:17,000 --> 01:15:19,800
may be reacting to the things 
that you're doing. 

1373
01:15:20,000 --> 01:15:22,600
So I think that's something to 
just the thing about like you, 

1374
01:15:22,700 --> 01:15:26,000
if you are listening to this and
if you have been struggling for 

1375
01:15:26,000 --> 01:15:28,900
a long time to kind of figure 
out like what does work best for

1376
01:15:28,900 --> 01:15:31,100
you and like maybe you've been 
spinning your wheels and trying 

1377
01:15:31,100 --> 01:15:32,900
to think that I think that's 
super important to realize. 

1378
01:15:32,900 --> 01:15:37,800
Like it's okay to ask for help 
and it's okay to, you know, have

1379
01:15:37,800 --> 01:15:40,000
someone else maybe. 
Look in and see what you're 

1380
01:15:40,000 --> 01:15:43,300
doing and maybe make outside 
suggestions because we're all in

1381
01:15:43,300 --> 01:15:45,900
our head and sometimes we can 
block out these things and not 

1382
01:15:45,900 --> 01:15:49,000
even realize what we're doing. 
So I think that's just one 

1383
01:15:49,000 --> 01:15:51,700
thing. 
Like that's been a life changer 

1384
01:15:51,700 --> 01:15:53,800
for me, is like, hiring my own 
coach, right? 

1385
01:15:53,800 --> 01:15:57,200
And like, I think that's 
something that, you know, if it 

1386
01:15:57,200 --> 01:15:59,400
again, if you're listening and 
you are spinning your wheels. 

1387
01:15:59,900 --> 01:16:02,600
Think about getting that outside
perspective. 

1388
01:16:02,600 --> 01:16:05,600
Think about maybe not even just 
not but like just having the 

1389
01:16:05,608 --> 01:16:07,600
accountability side of things, 
someone that you have to check 

1390
01:16:07,600 --> 01:16:09,900
in with every single week. 
Week that you can talk through 

1391
01:16:09,900 --> 01:16:12,100
these things with because you 
don't have to do it alone. 

1392
01:16:12,600 --> 01:16:16,000
Totally it's interesting because
we all pretty much we all pretty

1393
01:16:16,000 --> 01:16:18,300
much met each other at roughly 
the same time. 

1394
01:16:18,300 --> 01:16:22,100
We've all been in the keto space
for roughly the same time. 

1395
01:16:22,800 --> 01:16:27,300
I feel like we're all kind of oh
jeez in the space and I feel 

1396
01:16:27,300 --> 01:16:31,300
like there's there's just 
there's become a lot of noise 

1397
01:16:31,300 --> 01:16:33,300
within the community. 
There is a lot of dogmatic 

1398
01:16:33,300 --> 01:16:37,800
thinking and that mean honestly 
there's a pretty fine line 

1399
01:16:37,800 --> 01:16:40,800
between Dogmatic. 
And disciplined. 

1400
01:16:40,800 --> 01:16:42,200
I mean, where is that line 
drawn? 

1401
01:16:42,200 --> 01:16:46,300
It's pretty hard to know, and I 
am incredibly disciplined as a 

1402
01:16:46,308 --> 01:16:49,800
person almost to a fault at 
times and I don't ever want to 

1403
01:16:49,800 --> 01:16:52,100
be painted into the corner of 
being dogmatic. 

1404
01:16:52,100 --> 01:16:56,700
Add result of that discipline, 
but there is so many conflicting

1405
01:16:56,700 --> 01:16:59,000
viewpoints anybody. 
It's just coming into the space 

1406
01:16:59,000 --> 01:17:00,900
new. 
They're not going to know where 

1407
01:17:00,900 --> 01:17:03,800
to look. 
So it's always cool for me to 

1408
01:17:03,800 --> 01:17:08,000
just sit down and talk with with
y'all because you know we don't 

1409
01:17:08,000 --> 01:17:10,600
see each other, right? 
Basis but we're hearing many of 

1410
01:17:10,600 --> 01:17:13,500
the same things when we come 
together and unite and just you 

1411
01:17:13,500 --> 01:17:16,200
know, hash things out, I feel 
like that's just incredibly 

1412
01:17:16,200 --> 01:17:21,000
valuable for people to hear and 
assimilate and then break down 

1413
01:17:21,000 --> 01:17:23,900
in their own way with their own 
mind and figure out what 

1414
01:17:23,900 --> 01:17:29,000
resonates well with them. 
Totally, I think it's I think 

1415
01:17:29,000 --> 01:17:33,700
it's important to stay open and 
and have these discussions with 

1416
01:17:33,700 --> 01:17:36,800
people that you are not 
completely in alignment with 

1417
01:17:36,900 --> 01:17:40,500
like in your mind and then you 
realize that you are we go, we 

1418
01:17:40,500 --> 01:17:44,300
are totally aligned. 
It's just that like which foot 

1419
01:17:44,300 --> 01:17:49,100
we lead with kind of and, you 
know, to Rachel's point, I think

1420
01:17:49,100 --> 01:17:54,200
that, either coaching or peer 
mentorship or just support of 

1421
01:17:54,200 --> 01:17:56,300
somebody because it is totally 
true. 

1422
01:17:56,600 --> 01:17:58,800
That we can get super stuck in 
her own head. 

1423
01:17:58,800 --> 01:18:03,400
You know, I for a good year or 
was like just banging my head 

1424
01:18:03,400 --> 01:18:05,500
against the wall, not seeing 
progress. 

1425
01:18:05,500 --> 01:18:07,300
I was like I'm doing all the 
right things. 

1426
01:18:07,300 --> 01:18:09,300
I'm not I'm doing this. 
I'm doing that. 

1427
01:18:09,300 --> 01:18:10,900
I'm doing this other thing. 
I've been you know doing a lot 

1428
01:18:10,900 --> 01:18:12,800
of reading I'm doing all my 
research and like nothing was 

1429
01:18:12,800 --> 01:18:15,700
really working and it was 
through conversations with 

1430
01:18:15,700 --> 01:18:19,800
Robert that I was like, oh well 
I really haven't looked at maybe

1431
01:18:19,800 --> 01:18:25,100
I'm under eating, maybe I'm you 
know overstressing you know and 

1432
01:18:25,100 --> 01:18:29,500
and and I and I had to take a 
year off from kind of the 

1433
01:18:29,500 --> 01:18:32,400
approach that not from Quito. 
I stayed keto, but I had to take

1434
01:18:32,400 --> 01:18:36,100
a year off from the, kind of way
that I was going about things 

1435
01:18:36,200 --> 01:18:40,300
and put those Health pillars 
back in place in my, or I guess 

1436
01:18:40,300 --> 01:18:42,300
I never had them. 
So I would in place for the 

1437
01:18:42,300 --> 01:18:46,800
first time in my life to 
actually see results and I 

1438
01:18:46,800 --> 01:18:50,600
wouldn't have seen that if I had
stayed in my own little mental 

1439
01:18:50,600 --> 01:18:53,600
Silo. 
Yeah, yeah. 

1440
01:18:53,600 --> 01:18:56,300
Actually I heard a pretty good 
analogy the other day. 

1441
01:18:57,900 --> 01:19:03,000
From Lane Norton of all people 
about these informational silos 

1442
01:19:03,000 --> 01:19:06,000
that are just running rampant 
everywhere in all Industries, 

1443
01:19:06,000 --> 01:19:09,600
right now, and large part, 
probably because of social media

1444
01:19:09,900 --> 01:19:12,700
and we live in our own Echo 
Chambers. 

1445
01:19:12,800 --> 01:19:15,100
And these form these 
informational silos. 

1446
01:19:15,100 --> 01:19:19,200
So there's so many silos filled 
with many, many pieces of great 

1447
01:19:19,300 --> 01:19:23,400
information, great content, but 
it's like, we don't even, you 

1448
01:19:23,400 --> 01:19:26,300
know, allow ourselves to be open
to that information. 

1449
01:19:26,400 --> 01:19:29,300
Ian, which is incredibly 
detrimental, but I feel like, 

1450
01:19:29,700 --> 01:19:31,000
that's what that's why. 
I'm just a huge fan of having 

1451
01:19:31,000 --> 01:19:32,900
this conversation. 
That's what we're talking for an

1452
01:19:32,900 --> 01:19:35,400
hour and 18 minutes in now, 
we're keep he talking about. 

1453
01:19:37,200 --> 01:19:39,200
Yeah. 
And I think like to bridge the 

1454
01:19:39,200 --> 01:19:41,800
point between you guys in the 
ice cream and no ice cream or 

1455
01:19:41,808 --> 01:19:44,800
the cupcake at the wedding. 
And I would like to urge people 

1456
01:19:44,800 --> 01:19:47,000
that if you're going to have a 
cupcake, choose one, that's 

1457
01:19:47,000 --> 01:19:48,600
better than a wedding cupcake 
there. 

1458
01:19:48,600 --> 01:19:51,300
I've never anyway. 
But I don't know why. 

1459
01:19:51,300 --> 01:19:52,400
Use? 
I just always think of a 

1460
01:19:52,400 --> 01:19:53,700
wedding. 
I don't, I guess. 

1461
01:19:53,700 --> 01:19:55,000
I just keep using that same 
example. 

1462
01:19:55,000 --> 01:20:01,800
It's like, literally just like 
I'm teasing you is is you know a

1463
01:20:01,800 --> 01:20:04,200
couple of years ago. 
I went out. 

1464
01:20:04,200 --> 01:20:05,900
I was in Lake Tahoe with my 
family. 

1465
01:20:05,900 --> 01:20:09,400
My brother, and all his little 
kids and my parents and we all 

1466
01:20:09,400 --> 01:20:12,400
went out for ice cream and you 
know it was this lovely setting 

1467
01:20:12,400 --> 01:20:15,000
and we're outside eating ice 
cream and I just didn't get an 

1468
01:20:15,000 --> 01:20:16,500
ice cream. 
Like I was like I'm here with 

1469
01:20:16,500 --> 01:20:19,600
you guys eating ice cream and 
there was this moment that I 

1470
01:20:19,600 --> 01:20:22,900
like kind of checked in 
emotionally with myself and I 

1471
01:20:22,907 --> 01:20:27,900
was like, I am 100% fine. 
Not eating ice cream right now. 

1472
01:20:28,100 --> 01:20:30,800
Like it was there, you know, 
because I've certainly been in 

1473
01:20:30,808 --> 01:20:33,100
lots of situations where I've 
not eaten ice cream. 

1474
01:20:33,100 --> 01:20:35,400
But I've desperately wanted to 
eat the ice cream and I was 

1475
01:20:35,400 --> 01:20:39,600
like, I don't really care about 
the ice cream, and that 

1476
01:20:39,600 --> 01:20:41,900
experience was incredibly 
freeing. 

1477
01:20:43,500 --> 01:20:47,700
I don't feel like I'm a better 
person because I didn't eat the 

1478
01:20:47,700 --> 01:20:50,100
ice cream though. 
I think that's really important 

1479
01:20:50,400 --> 01:20:54,100
because I grew up in a household
where it was good or bad, you 

1480
01:20:54,100 --> 01:20:57,200
are good or bad, if you a tour. 
Right. 

1481
01:20:57,200 --> 01:21:02,100
And I like, I really see the 
sort of mental judgment, I but I

1482
01:21:02,100 --> 01:21:05,200
also felt to Roberts kind of 
perspective. 

1483
01:21:05,200 --> 01:21:10,700
I think a little bit more, the 
freedom of the lack of Mead and 

1484
01:21:10,700 --> 01:21:14,100
I think there's a place that 
until you've gotten there. 

1485
01:21:14,100 --> 01:21:19,800
There's probably some emotional 
work to be done in have in 

1486
01:21:19,800 --> 01:21:23,300
choosing to have the ice cream 
because I feel like after having

1487
01:21:23,300 --> 01:21:27,000
enough experiences where I could
choose not to have the ice cream

1488
01:21:27,000 --> 01:21:29,000
and not have it. 
Pull on me. 

1489
01:21:29,400 --> 01:21:34,600
I'm in a mental space where I 
actually can choose where as 

1490
01:21:34,600 --> 01:21:36,800
before then. 
I don't know that I could have 

1491
01:21:36,800 --> 01:21:40,600
called it a choice. 
I yeah I'm going to I'm I 

1492
01:21:40,600 --> 01:21:43,700
completely agree to you because 
literally that's exactly kind of

1493
01:21:43,700 --> 01:21:46,800
how I felt deal to as well. 
And and like, I've gone through,

1494
01:21:47,100 --> 01:21:50,300
you know, periods of like when I
was strict keto that was one of 

1495
01:21:50,300 --> 01:21:52,800
the reasons why I was like. 
This is really amazing because I

1496
01:21:52,808 --> 01:21:56,200
can go into you know walk past a
donut shop or whatever and so 

1497
01:21:56,400 --> 01:22:00,300
The donuts and not have that 
urge to need the donut or go out

1498
01:22:00,300 --> 01:22:03,200
to ice cream with people and not
have the like I have the freedom

1499
01:22:03,200 --> 01:22:07,300
to not feel like I'm missing out
and I still have that freedom 

1500
01:22:07,300 --> 01:22:10,700
now but that's because I have 
gone through that period of, you

1501
01:22:10,700 --> 01:22:13,100
know, like you said exactly like
that period of time where I just

1502
01:22:13,100 --> 01:22:14,700
kept saying no. 
Right. 

1503
01:22:14,700 --> 01:22:18,100
Like I said no. 
And then I realized that, you 

1504
01:22:18,100 --> 01:22:21,100
know, I didn't die afterwards 
and I didn't feel like I was 

1505
01:22:21,100 --> 01:22:24,900
missing out and you kind of just
practice that behavior and then 

1506
01:22:24,900 --> 01:22:27,500
maybe you do get to the point 
where Are, you know, you are 

1507
01:22:27,500 --> 01:22:29,500
incorporating more carbs or 
whatever it is, and then maybe 

1508
01:22:29,500 --> 01:22:32,400
you do like in one situation, 
you do have a bite of the donut 

1509
01:22:32,400 --> 01:22:34,800
but then maybe the next 
situation you don't or maybe you

1510
01:22:34,808 --> 01:22:39,000
do have the piece of cake at the
wedding and then maybe you 

1511
01:22:39,000 --> 01:22:40,700
don't. 
And I think it's just kind of 

1512
01:22:40,700 --> 01:22:43,700
realizing like you know what's 
worth it to you and the sense of

1513
01:22:43,700 --> 01:22:49,400
that, but can you also, you 
know, be you know like open to 

1514
01:22:49,400 --> 01:22:52,300
that and to be aware? 
I think just the wareness part 

1515
01:22:52,300 --> 01:22:55,900
of things that's like something 
that I focus on a lot with 

1516
01:22:55,900 --> 01:22:57,500
myself. 
My clients are just like being 

1517
01:22:57,500 --> 01:22:59,800
aware of the situation but I 
totally agree with what you 

1518
01:22:59,800 --> 01:23:03,000
said, Kim like, you know, being 
able to go through those periods

1519
01:23:03,000 --> 01:23:05,800
of time or you can just say 
constantly constantly say no 

1520
01:23:05,800 --> 01:23:08,100
because you're really just 
trying to kind of training your 

1521
01:23:08,100 --> 01:23:12,200
mind to say you know it's okay 
to say no and I don't need that 

1522
01:23:12,200 --> 01:23:15,800
and then maybe you know further 
down the line you continue to 

1523
01:23:15,800 --> 01:23:19,600
say no but then maybe you do say
yes once in a while so I think. 

1524
01:23:19,600 --> 01:23:23,800
Yeah so I agree with that. 
Can I say one more little 

1525
01:23:23,800 --> 01:23:25,200
tangent? 
Sure. 

1526
01:23:25,400 --> 01:23:29,900
I feel like. 
A lot of people use their other 

1527
01:23:29,900 --> 01:23:35,400
family members or their kids as 
a scapegoat to incorporate Foods

1528
01:23:35,400 --> 01:23:37,200
when they don't even have a good
relationship with Foods in the 

1529
01:23:37,200 --> 01:23:38,400
first place. 
And that's been a big 

1530
01:23:38,400 --> 01:23:41,200
frustration for me. 
Like I think I let people use 

1531
01:23:41,200 --> 01:23:44,000
kids. 
I mean kids are much more 

1532
01:23:44,000 --> 01:23:46,800
insulin sensitive, it's kind of 
going the opposite direction 

1533
01:23:46,800 --> 01:23:49,600
now, but generally speaking, 
kids are much more insulin 

1534
01:23:49,600 --> 01:23:52,000
sensitive. 
They're, you know, going through

1535
01:23:52,000 --> 01:23:54,300
growth spurts that are, they're 
burning a lot of calories and 

1536
01:23:54,300 --> 01:23:57,400
ran outside all day and they can
Tolerate a lot more carbs. 

1537
01:23:57,400 --> 01:24:00,400
I'm not suggesting that kids 
just be super strict keto but 

1538
01:24:00,400 --> 01:24:05,200
what I am saying is that a lot 
of parents let their kids eat 

1539
01:24:05,200 --> 01:24:08,900
low quality foods that are much 
higher in carbs and then they 

1540
01:24:08,900 --> 01:24:12,100
feel like they're supposed to 
allow themselves to eat those 

1541
01:24:12,100 --> 01:24:15,000
foods with their kids in order 
to enrich their relationship 

1542
01:24:15,000 --> 01:24:16,900
with their kids. 
And that to me I feel like as a 

1543
01:24:16,907 --> 01:24:22,200
massive cop-out and a big 
frustration Yeah, I would agree.

1544
01:24:22,600 --> 01:24:26,600
I also, I think it's, I mean, I 
get this a lot, like, I don't 

1545
01:24:26,600 --> 01:24:28,000
know, Rachel probably does as 
well. 

1546
01:24:28,000 --> 01:24:30,300
I am the only key to one in my 
house. 

1547
01:24:30,300 --> 01:24:33,900
How do I do this? 
And in my house, I'm the only. 

1548
01:24:33,900 --> 01:24:37,700
My boyfriend is not keto. 
My cabinets are full of things. 

1549
01:24:37,800 --> 01:24:40,200
I'm not full, but they had. 
They include things that I do 

1550
01:24:40,200 --> 01:24:45,500
not eat, but I haven't broken 
into the Chips. 

1551
01:24:45,500 --> 01:24:48,400
Ahoy right? 
I don't, I don't eat them. 

1552
01:24:49,200 --> 01:24:51,300
I'm actually a if I'm To eat 
something Carby. 

1553
01:24:51,300 --> 01:24:54,300
I'm a lot more likely to say, 
you know, when I'm at a fancy 

1554
01:24:54,300 --> 01:24:57,800
restaurant on a holiday, you 
know, be like I will have one 

1555
01:24:57,800 --> 01:25:01,100
bite of your chocolate souffle 
because to me, that's worth it 

1556
01:25:01,100 --> 01:25:03,700
versus this. 
Kind of low quality car. 

1557
01:25:03,700 --> 01:25:07,900
Be food that I don't really have
any interest in, but I think 

1558
01:25:07,900 --> 01:25:11,000
that is again, to the Rachel. 
And I talked about a minute ago,

1559
01:25:11,000 --> 01:25:16,000
like, it's a muscle, you work. 
And I feel like, I'm a stronger 

1560
01:25:16,000 --> 01:25:22,600
person with better boundaries 
now, Being the only key to one 

1561
01:25:22,600 --> 01:25:25,300
in my house than, you know. 
Yeah, it would be easier if 

1562
01:25:25,600 --> 01:25:29,100
everybody in the whole world ate
the way that I do, but that's 

1563
01:25:29,100 --> 01:25:32,300
unlikely to happen. 
And I think you can get there 

1564
01:25:32,500 --> 01:25:36,300
where you can walk down the 
curb. 

1565
01:25:36,300 --> 01:25:39,500
Filled grocery aisle because you
took a wrong turn and not put 

1566
01:25:39,500 --> 01:25:41,300
anything in your cart. 
Hmm. 

1567
01:25:41,500 --> 01:25:43,400
Definitely. 
And that should be liberating. 

1568
01:25:43,400 --> 01:25:45,800
I mean, there is there's a time 
where I wouldn't allow myself to

1569
01:25:45,800 --> 01:25:49,000
walk through the bakery section 
of grocery store because that 

1570
01:25:49,000 --> 01:25:51,800
pulled on me. 
So now I And walk right through.

1571
01:25:51,800 --> 01:25:54,900
I don't care. 
I think that's where people need

1572
01:25:54,900 --> 01:25:57,100
to be able to get. 
Yeah. 

1573
01:25:58,600 --> 01:25:59,700
Well, what else are we gonna 
talk about? 

1574
01:25:59,700 --> 01:26:02,000
Are we pretty much hit all the 
main topics? 

1575
01:26:02,100 --> 01:26:04,300
What are y'all excited about 
what's 2020? 

1576
01:26:04,300 --> 01:26:05,900
Get in store for you for the 
rest of the year. 

1577
01:26:09,200 --> 01:26:15,000
He's been an interesting one. 
Yeah, ready for 2021. 

1578
01:26:15,200 --> 01:26:16,400
Yeah. 
Yeah. 

1579
01:26:16,400 --> 01:26:18,300
It's almost here. 
It's getting pretty close. 

1580
01:26:18,400 --> 01:26:20,300
We need to have like a, I don't 
know if even the conference is 

1581
01:26:20,308 --> 01:26:22,000
going to be back in Action next 
year. 

1582
01:26:22,000 --> 01:26:23,900
I'm not sure. 
But I feel like we say this, 

1583
01:26:23,900 --> 01:26:26,400
every time we talk but all these
conferences that were cancelled 

1584
01:26:26,400 --> 01:26:29,900
this year and have kept us from 
interacting face-to-face, like 

1585
01:26:29,900 --> 01:26:33,200
we normally do has been a huge 
frustration for all of us. 

1586
01:26:33,500 --> 01:26:36,900
And I'm just incredibly excited 
for us all to regroup in person 

1587
01:26:36,900 --> 01:26:38,900
face-to-face. 
It's like humans are supposed to

1588
01:26:38,900 --> 01:26:41,500
interact and I remember looking 
forward to that. 

1589
01:26:41,500 --> 01:26:46,400
So I miss y'all and I can't wait
to see you in person, same 

1590
01:26:46,400 --> 01:26:51,300
wonder, wonder, compound part to
going to be complete. 

1591
01:26:51,500 --> 01:26:55,800
I will probably move in in June 
or July of next year, but it's 

1592
01:26:55,800 --> 01:26:59,900
going to be so sweet. 
When we when we move in, I'm 

1593
01:26:59,900 --> 01:27:04,000
going to have the podcast setup 
all for in-person recordings and

1594
01:27:04,000 --> 01:27:07,500
I'm going to fly y'all both out 
there all-expense-paid will Have

1595
01:27:07,500 --> 01:27:10,400
a full-blown podcast will like 
work out together, we'll do 

1596
01:27:10,400 --> 01:27:12,600
whatever it be. 
Like a to be an experience that 

1597
01:27:12,600 --> 01:27:16,300
have just a zoom call. 
Well, let's do it. 

1598
01:27:16,400 --> 01:27:19,400
I'm stoked good. 
Hey Robert I just got a shipment

1599
01:27:19,400 --> 01:27:23,000
of your new flavor of Quito 
brick and so I'm going to do a 

1600
01:27:23,000 --> 01:27:26,300
little live later today and 
share my experience. 

1601
01:27:26,300 --> 01:27:27,700
Nice. 
Rachel said, she's going to try 

1602
01:27:27,700 --> 01:27:29,400
it for breakfast tomorrow. 
See how both had? 

1603
01:27:29,400 --> 01:27:33,100
Let me know what you think. 
Sounds good will do well. 

1604
01:27:33,100 --> 01:27:36,900
Where can people go to find all 
of us since this is all going 

1605
01:27:36,900 --> 01:27:38,400
out on. 
Platforms, I guess we'll just 

1606
01:27:38,400 --> 01:27:40,000
start with you. 
Rachel, where are you located? 

1607
01:27:41,000 --> 01:27:47,100
I'm located on Netflix life.com.
Yeah, mat Flex life.com, is my 

1608
01:27:47,100 --> 01:27:51,600
website and on social media, 
most active on Instagram, my 

1609
01:27:51,600 --> 01:27:57,800
handles at Rachel, Gregory dots 
CNS and if you like to see 

1610
01:27:58,300 --> 01:28:03,400
puppies on a daily basis, I my 
story with my puppy because I 

1611
01:28:03,400 --> 01:28:06,100
just can't help it. 
So if you just get a puppy, I 

1612
01:28:06,100 --> 01:28:08,100
did about a month ago. 
Now I can't believe it's already

1613
01:28:08,100 --> 01:28:12,600
a month, pretty much. 
The cutest Instagram story of 

1614
01:28:12,600 --> 01:28:14,800
all over now, like I literally 
just watch your puppy and it 

1615
01:28:14,800 --> 01:28:18,400
makes my day happy well I'm glad
to hear that hopefully it 

1616
01:28:18,407 --> 01:28:21,300
doesn't annoy people because 
that's all I possibly be right 

1617
01:28:21,300 --> 01:28:22,900
now. 
We could take as many puppies as

1618
01:28:22,900 --> 01:28:25,300
we can get Rachel. 
All right. 

1619
01:28:25,300 --> 01:28:27,300
Well, I'll keep, I'll keep that 
up. 

1620
01:28:27,300 --> 01:28:32,300
And I'll blame you guys if I get
any, hopefully, your account 

1621
01:28:32,300 --> 01:28:34,700
doesn't get disabled or 
something crazy like that, you 

1622
01:28:34,700 --> 01:28:36,600
know. 
Yeah, I know, right. 

1623
01:28:36,700 --> 01:28:38,600
Like who's gonna Deny a puppy. 
Come on. 

1624
01:28:38,600 --> 01:28:41,200
I know, I can't do that. 
What about you Kim? 

1625
01:28:41,900 --> 01:28:46,200
So I'm at Kim Howerton.com. 
And you can find me on the 

1626
01:28:46,200 --> 01:28:53,600
socials at the Ketone assist, 
which is th e, KET, 0, and is T.

1627
01:28:54,100 --> 01:28:55,100
Nice. 
Nice. 

1628
01:28:55,300 --> 01:29:01,500
I am keto Savage.com, and I am 
at keto, brick.com for meal 

1629
01:29:01,500 --> 01:29:04,600
replacement bar. 
Instagram is Quito Savage and at

1630
01:29:04,600 --> 01:29:07,500
live savage because my account 
did get this able for a And it 

1631
01:29:07,500 --> 01:29:09,800
wasn't because I was posted a 
bunch of puppy videos so I don't

1632
01:29:09,800 --> 01:29:13,000
know what's going on there. 
But keto Savage and live savage 

1633
01:29:13,300 --> 01:29:16,400
and that will wrap up this 
podcast. 

1634
01:29:16,400 --> 01:29:18,600
So yeah, you'll have a great 
one. 

1635
01:29:19,400 --> 01:29:20,600
All right, love you guys. 
See you soon? 

1636
01:29:20,700 --> 01:29:21,600
Take care. 
See ya. 

1637
01:29:21,800 --> 01:29:22,300
Bye.