1 00:00:00,000 --> 00:00:02,700 Well, hello ladies and gents Robert Sykes keto, Savage.com. 2 00:00:02,700 --> 00:00:05,300 And today, I've got special, guest and good friend, Kim 3 00:00:05,300 --> 00:00:09,300 Howard's on the line, her and her co-author Ken Berry who's 4 00:00:09,300 --> 00:00:12,000 also my good friend recently published a book called Common 5 00:00:12,000 --> 00:00:15,000 Sense Labs blood Labs at demystified. 6 00:00:15,200 --> 00:00:17,600 So we dive into that. What that writing process 7 00:00:17,600 --> 00:00:21,100 entailed, what they learned throughout that process, just 8 00:00:21,100 --> 00:00:26,100 some common questions around lipids, LDL cholesterol, HDL. 9 00:00:26,100 --> 00:00:27,900 Triglycerides. We talk thyroids a little bit. 10 00:00:27,900 --> 00:00:30,500 We talked hormone panel. We dove into To another one of 11 00:00:30,500 --> 00:00:32,900 her new books which is a cookbook, a recipe book. 12 00:00:33,100 --> 00:00:34,800 So we just had a great conversation Kim like says a 13 00:00:34,808 --> 00:00:37,200 great friend of mine. Always a pleasure catching up 14 00:00:37,208 --> 00:00:40,100 with her seeing what she's got cooking literally and 15 00:00:40,100 --> 00:00:42,700 figuratively there. So yeah, got a lot of respect 16 00:00:42,700 --> 00:00:44,000 for Kim. Got a lot of spec for what she's 17 00:00:44,000 --> 00:00:46,100 doing and it was a great conversation that I have no 18 00:00:46,100 --> 00:00:48,500 doubt that you will take something from especially as it 19 00:00:48,500 --> 00:00:51,700 relates to your interest in knowing your Labs. 20 00:00:51,700 --> 00:00:54,100 So without further Ado, sit back relax. 21 00:00:54,100 --> 00:01:07,500 Enjoy the conversation with Kim Howerton We are live Kim, 22 00:01:07,500 --> 00:01:11,500 Howerton, how are you? Hello, I am good. 23 00:01:11,500 --> 00:01:14,200 I hope that you didn't just hear me taking nice, slurping my 24 00:01:14,200 --> 00:01:17,400 coffee as more than interim. It's one of my God, tell people, 25 00:01:17,400 --> 00:01:20,300 I'm gonna start the intro. Give me one second and then I 26 00:01:20,300 --> 00:01:24,200 hit play on Zoom. Then I hit play on my mixer and 27 00:01:24,200 --> 00:01:26,300 then usually that's when they get their drinking water. 28 00:01:26,300 --> 00:01:29,600 But then I just Dive Right into my apologies. 29 00:01:29,600 --> 00:01:32,000 My apology. No, no, I was like well, that 30 00:01:32,000 --> 00:01:33,900 was not the smartest of me anyway. 31 00:01:34,100 --> 00:01:37,300 Right? So we have not, we haven't seen 32 00:01:37,300 --> 00:01:39,100 each other in a while. When was the last time we saw 33 00:01:39,100 --> 00:01:43,700 each other? It was it at Ken's conference. 34 00:01:43,800 --> 00:01:44,200 Yeah. Yeah. 35 00:01:44,200 --> 00:01:47,800 That's right. Kennedy shares the common sense 36 00:01:47,800 --> 00:01:49,100 lab know what. Hello? 37 00:01:49,100 --> 00:01:51,100 What was it called? Proper. 38 00:01:51,100 --> 00:01:52,700 Proper human Summit. Yes. 39 00:01:52,700 --> 00:01:55,800 And that was in everything is through words August. 40 00:01:55,900 --> 00:01:59,000 Yeah. September September Timber, one 41 00:01:59,000 --> 00:02:00,400 of the chamber. Yeah, yeah. 42 00:02:00,400 --> 00:02:04,200 But then the holiday season said in and everything's been You 43 00:02:04,200 --> 00:02:05,400 think since then? Yes. 44 00:02:05,400 --> 00:02:08,199 Yes, yes, yes. So I have always held you in 45 00:02:08,208 --> 00:02:11,200 very high regard. I feel like we always have the 46 00:02:11,200 --> 00:02:14,700 conversations whenever we are in the same vicinity. 47 00:02:15,300 --> 00:02:18,900 We all just kind of connect and I don't want it turns into a 48 00:02:18,900 --> 00:02:21,200 great conversation. I feel like especially when Ken 49 00:02:21,200 --> 00:02:23,700 and Lisa there, you're there Nurse Indies, there. 50 00:02:23,700 --> 00:02:25,800 It always just works really, really well from a 51 00:02:25,800 --> 00:02:29,400 conversational standpoint. Yeah, it's super interesting. 52 00:02:29,400 --> 00:02:32,600 I think we're fine crew and we're so like generationally 53 00:02:32,600 --> 00:02:33,900 diverse. Yeah. 54 00:02:34,000 --> 00:02:36,700 Although I will say, I feel like I've been having a little bit of 55 00:02:36,700 --> 00:02:41,000 fomo here lately because I haven't seen you or can in quite 56 00:02:41,000 --> 00:02:44,200 some time. I guess since his conference and 57 00:02:44,200 --> 00:02:47,300 here you are putting out, you know, books with kin. 58 00:02:47,600 --> 00:02:50,200 And I didn't even know this but you put out a book with Nisha 59 00:02:50,200 --> 00:02:51,500 to. So y'all just doing all kinds of 60 00:02:51,500 --> 00:02:54,500 awesome work and I'm just off in la-la land. 61 00:02:55,600 --> 00:02:58,000 Yeah. Well I mean, you and I need to 62 00:02:58,000 --> 00:03:02,200 collab on something about working out because I have to 63 00:03:02,200 --> 00:03:07,700 say it's it's Was my goal to be better working out last year and 64 00:03:07,700 --> 00:03:12,300 I definitely made improvements and so my goal is also to 65 00:03:12,300 --> 00:03:16,100 improved from last year for this year and it's an area. 66 00:03:16,100 --> 00:03:22,500 I'm totally not. It's not my comfort zone the 67 00:03:22,500 --> 00:03:25,200 working out thing but it's definitely something I found 68 00:03:25,200 --> 00:03:29,400 really important item. I that we're about to start the 69 00:03:29,400 --> 00:03:32,300 podcast and you said, all right I'm leaving the gym now so that 70 00:03:32,300 --> 00:03:33,900 that is at least a step in the right. 71 00:03:34,000 --> 00:03:34,700 Direction. You were. 72 00:03:34,700 --> 00:03:37,500 I went today anyway. Hey that's good. 73 00:03:37,500 --> 00:03:40,400 That's better than not going at. All right. 74 00:03:40,400 --> 00:03:44,700 But you know I'm a middle-aged lady and I it's just come home 75 00:03:44,700 --> 00:03:51,100 to me. So significantly that if I want 76 00:03:51,100 --> 00:03:54,300 to be a healthy old person there's just no other option. 77 00:03:54,500 --> 00:03:56,200 Yeah. Yeah. 78 00:03:56,200 --> 00:03:58,300 And I think I don't know it's tough. 79 00:03:58,300 --> 00:04:02,100 Like for me, I feel very blessed because I started working out 80 00:04:02,200 --> 00:04:05,800 and it became like a hat. Early early on. 81 00:04:05,800 --> 00:04:08,500 And a lot of people start working at in high school and 82 00:04:08,500 --> 00:04:11,800 they just, you know, stop like they relive their Glory Days of 83 00:04:11,800 --> 00:04:13,800 high school football and that's just kind of where they're stuck 84 00:04:13,800 --> 00:04:16,000 and they like get the beer belly and then it's all downhill from 85 00:04:16,000 --> 00:04:18,800 there. I feel very fortunate and then I 86 00:04:18,800 --> 00:04:21,300 haven't really ever stopped. Like it's just been compounding 87 00:04:21,300 --> 00:04:24,400 since I started. But for somebody, that has just 88 00:04:24,400 --> 00:04:28,000 started working out and trying to make it a lifestyle in their 89 00:04:28,200 --> 00:04:31,900 40s 50s 60s like that is exponentially harder. 90 00:04:31,900 --> 00:04:35,800 So, for those people, I mean hats off to you because you're 91 00:04:35,800 --> 00:04:37,800 just doing something that's incredibly impressive in my 92 00:04:37,800 --> 00:04:40,000 book. Well I appreciate that. 93 00:04:40,000 --> 00:04:42,300 I mean you know like investing right? 94 00:04:42,300 --> 00:04:45,500 When's the best time to start 20 years ago once the second best 95 00:04:45,500 --> 00:04:51,600 time start today. Yeah and you know my my I'm I'm 96 00:04:51,600 --> 00:04:54,000 of an age where I have aging parents. 97 00:04:54,000 --> 00:04:55,500 I mean I guess we all have aging parents, right? 98 00:04:55,500 --> 00:04:59,600 Everybody's a everybody's aging but they're getting into that 99 00:05:00,100 --> 00:05:03,700 age range, where things start to really break down mmm. 100 00:05:04,600 --> 00:05:08,000 And they're in, they've been in excellent health and my dad 101 00:05:08,000 --> 00:05:11,500 actually still works out several times a week. 102 00:05:11,500 --> 00:05:15,200 He's almost 80. So he's, he's a really good 103 00:05:15,200 --> 00:05:19,000 example of somebody who's just, like, he's not a bodybuilder but 104 00:05:19,000 --> 00:05:24,300 you know, he's like just kept up with being functional and my mom 105 00:05:24,300 --> 00:05:28,400 who I take after much more on a personality level doesn't real. 106 00:05:28,400 --> 00:05:30,700 She was an athlete if the kid, but she doesn't really love to 107 00:05:30,700 --> 00:05:32,600 work out. She likes to win, which is why 108 00:05:32,600 --> 00:05:35,700 she was an athlete as a kid. But she doesn't really like the 109 00:05:35,700 --> 00:05:39,600 the process of the exercise. And so, seeing her struggle. 110 00:05:39,600 --> 00:05:44,700 So much, as she's about to be 80, I'm like, whoa. 111 00:05:44,800 --> 00:05:50,800 Oh, like this, this this Ishq goes off the rails, quick, and 112 00:05:51,000 --> 00:05:53,900 being able to do things like just like cross the street 113 00:05:53,900 --> 00:05:59,200 without tripping or picking something up without hurting 114 00:05:59,200 --> 00:06:01,600 yourself. Like like it goes to the real 115 00:06:01,600 --> 00:06:06,500 basic stuff and Yeah, so that's why that's like, why I'm on a 116 00:06:06,500 --> 00:06:11,600 mission to really change this Paradigm in my own life and 117 00:06:11,600 --> 00:06:16,300 hopefully be inspirational for other people who are like me and 118 00:06:16,300 --> 00:06:19,900 her, you know, naturally more accustomed to lie down than 119 00:06:20,200 --> 00:06:23,400 lift, anything heavy. Well, I think seeing, you know, 120 00:06:23,400 --> 00:06:25,700 your parents go through it for everybody. 121 00:06:26,300 --> 00:06:28,800 Really brings things top of mind. 122 00:06:28,800 --> 00:06:33,100 I mean, I like like my dad, both, my folks are 61 and my 123 00:06:33,100 --> 00:06:35,300 dad. Has never really worked. 124 00:06:35,300 --> 00:06:36,900 I don't even think you know, what is when those are the bicep 125 00:06:36,900 --> 00:06:40,700 curl is but he's always been Super Active like on the farm 126 00:06:40,700 --> 00:06:43,500 like he you know, hopping up on Hay. 127 00:06:43,500 --> 00:06:47,300 Bales climbing up, a frequent battle. 128 00:06:47,300 --> 00:06:50,000 Yeah, farmer work at climbing up on a wall to hammer in boards, 129 00:06:50,000 --> 00:06:53,300 like chainsaw and heavy treat like all kinds of stuff that is 130 00:06:53,300 --> 00:06:56,900 very physically demanding and I don't really worry about his 131 00:06:56,900 --> 00:06:58,400 health at all. My mom is also been very 132 00:06:58,400 --> 00:07:01,600 Physically Active like riding horses and she used to do 133 00:07:01,700 --> 00:07:06,300 aerobics when she was younger. But like she just had two recent 134 00:07:06,300 --> 00:07:09,800 surgeries one was on her knee and one was on her hip and hip 135 00:07:09,800 --> 00:07:14,600 Sarge was a couple weeks ago and she's just lost a ton of muscle 136 00:07:14,600 --> 00:07:17,600 throughout that. Yes and she's like I've got her 137 00:07:17,600 --> 00:07:21,100 doing keto so she's lost a lot of body fat so she's doing Quito 138 00:07:21,500 --> 00:07:24,900 she just doesn't eat enough and I always harping on her she 139 00:07:24,900 --> 00:07:27,300 knows that she needs to eat more like I was over there for 140 00:07:27,300 --> 00:07:29,500 Christmas just the other day and I had to run through a typical 141 00:07:29,500 --> 00:07:32,000 day of what she's consuming and it's like okay you're consuming 142 00:07:32,000 --> 00:07:35,700 50 grams of protein, Maybe. You 114 pounds, you need to be 143 00:07:35,700 --> 00:07:38,600 at least, 800 grams of protein, because that, you know, demand 144 00:07:38,600 --> 00:07:41,300 increases as you age to. And you need to be using your 145 00:07:41,300 --> 00:07:44,900 body need to be using your arms, your upper body and like, she's 146 00:07:44,900 --> 00:07:46,600 like, I just want to ride horses again. 147 00:07:46,600 --> 00:07:49,100 And that's a great workout in and of itself and I agree, but 148 00:07:49,100 --> 00:07:51,200 it's like you got to do other things. 149 00:07:51,200 --> 00:07:53,800 In addition, to just the lifestyle scepter really kind 150 00:07:53,800 --> 00:07:56,300 of, keep the needle moving and your favorable Direction. 151 00:07:57,200 --> 00:08:00,500 Yeah, absolutely. I think there is a real epidemic 152 00:08:00,500 --> 00:08:05,100 of especially older women way under Eating protein and just 153 00:08:05,100 --> 00:08:11,200 way under eating in general. And so I totally and same thing 154 00:08:11,200 --> 00:08:13,400 with my mom, right? She had a hip replacement 155 00:08:13,400 --> 00:08:18,000 surgery, two years ago and had complications. 156 00:08:18,100 --> 00:08:19,500 This was not what we were going to talk about. 157 00:08:19,500 --> 00:08:22,100 But anyway, and had complications. 158 00:08:22,300 --> 00:08:25,400 And then God, what's that? Horrible nerve condition. 159 00:08:26,200 --> 00:08:29,700 It's like shingles. Yeah, like right afterwards on 160 00:08:29,700 --> 00:08:35,200 her leg. So she was not Not very mobile 161 00:08:35,200 --> 00:08:41,100 for a while because it just hurt to move her leg and I just saw 162 00:08:41,100 --> 00:08:46,700 like just enormous degradation of any muscle mass. 163 00:08:46,700 --> 00:08:53,500 And, you know, I was listening to a talk by Doug patent Jones. 164 00:08:53,500 --> 00:08:55,500 Are you familiar with him? That name? 165 00:08:55,500 --> 00:08:57,000 Sounds only for me but I do not know. 166 00:08:57,000 --> 00:08:59,200 He's, he passed away like a couple of years ago. 167 00:08:59,200 --> 00:09:06,600 Sadly, but he's a researcher in a Jang, protein and muscle. 168 00:09:07,000 --> 00:09:11,400 And he did a study on the effects of bed, rest at 169 00:09:11,400 --> 00:09:14,900 different phases, of someone's life. 170 00:09:14,900 --> 00:09:19,800 And what was super interesting is like complete bed. 171 00:09:19,800 --> 00:09:23,200 Rest in a younger person. There's definitely some muscle 172 00:09:23,200 --> 00:09:25,700 loss, but it's not super extreme. 173 00:09:26,000 --> 00:09:31,300 But in an older person like 60, 70 80, it's extreme. 174 00:09:31,500 --> 00:09:34,900 It's like, I mean, if I quoted numbers, By just making them up, 175 00:09:34,900 --> 00:09:38,900 but like, the graph was like, at least double it was a lot more 176 00:09:38,900 --> 00:09:42,100 accelerated muscle loss. And then they were like, well, 177 00:09:42,100 --> 00:09:45,300 we think would millage people be kind of splitting the 178 00:09:45,300 --> 00:09:45,900 difference. No. 179 00:09:45,900 --> 00:09:49,400 Middle-aged people actually looked almost identical to 180 00:09:49,700 --> 00:09:55,000 elderly people, and so you lose muscle real fast once you're at, 181 00:09:55,000 --> 00:09:58,700 once you're out of your like Prime hormone years, if you're 182 00:09:58,700 --> 00:10:01,300 not active, you can lose muscle real quick. 183 00:10:01,500 --> 00:10:03,300 Yeah. And what's crazy is you can 184 00:10:03,300 --> 00:10:07,800 Preserve Muscle relatively easy compared to what it took to 185 00:10:07,800 --> 00:10:10,600 build the muscle initially, like, if you like it, it's very 186 00:10:10,600 --> 00:10:14,300 hard to build muscle. But then, as you build that 187 00:10:14,300 --> 00:10:18,400 muscle, once it's there, it's pretty easy to preserve it as 188 00:10:18,400 --> 00:10:21,900 long as you stimulated and you're eating, you know, a 189 00:10:21,900 --> 00:10:23,600 calories, a protein, a nutrition. 190 00:10:24,800 --> 00:10:27,300 And I think the biggest confounding variable is that as 191 00:10:27,300 --> 00:10:29,300 people age, I just stopped doing as much. 192 00:10:29,300 --> 00:10:32,400 They stop eating as much and they just everything just 193 00:10:32,400 --> 00:10:35,600 degrades rapidly. Yeah, but if you just simply eat 194 00:10:35,600 --> 00:10:38,100 enough and use that tissue, you don't have to be trying to go 195 00:10:38,100 --> 00:10:41,600 for pay ours but just like using it you'll preserve that muscle 196 00:10:41,600 --> 00:10:43,400 pretty easily. Yeah. 197 00:10:43,400 --> 00:10:47,800 Like the bar for just not wasting your muscle is much 198 00:10:47,800 --> 00:10:52,100 lower than people think it's like but you know being like 199 00:10:52,600 --> 00:10:56,400 almost completely sedentary only getting up to shuffle around 200 00:10:56,400 --> 00:10:58,900 your house. Well that's not going to be 201 00:10:58,900 --> 00:11:01,500 enough but yeah. Anyway, it was just an 202 00:11:01,500 --> 00:11:04,500 interesting thing that I've been looking into and Not why we're 203 00:11:04,500 --> 00:11:08,100 going to talk today, but you're always we always get off on a 204 00:11:08,108 --> 00:11:10,900 tangent. I'm I'm like ADHD girl, I'm very 205 00:11:10,900 --> 00:11:12,800 hard to keep on track. No, I like all right. 206 00:11:12,800 --> 00:11:14,800 So one of the reasons we were going to talk today is because 207 00:11:14,800 --> 00:11:17,900 you just recently published a book in cahoots with Ken Berry 208 00:11:18,200 --> 00:11:21,900 called Common Sense Lambs blood Labs demystified. 209 00:11:22,200 --> 00:11:24,300 I've got it here in front of me everybody. 210 00:11:24,300 --> 00:11:28,100 And I've actually got a printout of all of my lipid panels, all 211 00:11:28,100 --> 00:11:30,300 of my hormone panels and I expect you to walk me through 212 00:11:30,300 --> 00:11:31,800 and tell me exactly what you reckon. 213 00:11:31,900 --> 00:11:33,600 Totally. Yeah. 214 00:11:33,900 --> 00:11:37,700 People do they reach out and they're like can I pay you for a 215 00:11:37,708 --> 00:11:39,700 session? And I'm like, please I don't 216 00:11:39,700 --> 00:11:42,600 don't don't send me your money because I all I would be saying 217 00:11:42,600 --> 00:11:47,200 is turn to page 12. Yeah, and so this book was 218 00:11:47,200 --> 00:11:53,300 written so that people could actually compare their own Labs 219 00:11:53,600 --> 00:11:57,700 with the things in the book. So it's definitely a self-help 220 00:11:57,700 --> 00:11:58,900 guide. Yeah. 221 00:11:58,900 --> 00:12:01,600 And I think it's, I mean, it's not intimidating book at all, 222 00:12:01,600 --> 00:12:03,800 like, it's like I've got a copy in my hand. 223 00:12:03,900 --> 00:12:07,400 It now and it is not a huge book. 224 00:12:07,600 --> 00:12:10,700 There's lots of pictures, there's Big Font, like I like 225 00:12:10,700 --> 00:12:12,200 it. Like people can pick this up, 226 00:12:12,200 --> 00:12:15,100 its color coordinated. It's not like a book of like, oh 227 00:12:15,108 --> 00:12:18,200 my gosh, I gotta like, put this on my schedule to chip away at 228 00:12:18,200 --> 00:12:20,100 every single day. It's like, you could totally 229 00:12:20,100 --> 00:12:22,400 just flipped whatever page is relevant to, whatever marker 230 00:12:22,400 --> 00:12:24,900 you're trying to study up on, and it's boom right there in 231 00:12:24,900 --> 00:12:27,000 front of you. Yeah, I mean, we made a 232 00:12:27,008 --> 00:12:31,200 conscious choice to be like, it's sort of like a primer for 233 00:12:31,200 --> 00:12:33,700 adults, right? You know, if you remember those 234 00:12:33,900 --> 00:12:37,200 Is like, workbooks, you had, when you were a kid in school. 235 00:12:37,900 --> 00:12:42,400 I'm kind of along those lines. It's not meant to give you a PhD 236 00:12:42,400 --> 00:12:46,700 equivalent understanding. It's meant to say, like, here's 237 00:12:46,700 --> 00:12:52,400 the basics of what everybody should know about their labs and 238 00:12:52,400 --> 00:12:55,200 then starting sort of towards the back of the book. 239 00:12:55,200 --> 00:12:59,600 There's just charts where you can pull out your Labs about any 240 00:12:59,600 --> 00:13:04,500 topic that you got here. And then just look, What the 241 00:13:04,500 --> 00:13:06,900 standard range is versus the optimal range. 242 00:13:06,900 --> 00:13:09,900 Where do I fall? And what might that mean? 243 00:13:09,900 --> 00:13:11,400 You know, what's the follow-up, step? 244 00:13:12,200 --> 00:13:14,600 I'm curious when you're writing when you were writing this book 245 00:13:14,600 --> 00:13:17,100 when Yuan camera sitting down to do the research on this book, 246 00:13:18,200 --> 00:13:21,400 what did that workflow? Look like like where you just 247 00:13:21,400 --> 00:13:24,400 getting inundated with questions around, you know, specific 248 00:13:24,400 --> 00:13:27,100 topics of like lipid panels on the ketogenic diet and then I 249 00:13:27,100 --> 00:13:28,600 okay we need to read a book on this. 250 00:13:28,600 --> 00:13:30,300 What does the current research show? 251 00:13:30,700 --> 00:13:32,500 Is that research relevant to people that are following a 252 00:13:32,508 --> 00:13:33,700 low-carb diet. Like how did that? 253 00:13:33,800 --> 00:13:37,500 Pan out. Well I mean a lot of it grew out 254 00:13:37,500 --> 00:13:44,600 of the questions that can bury, my co-author gets on his lives 255 00:13:44,600 --> 00:13:49,700 and from his members and his membership, you know, and and 256 00:13:49,700 --> 00:13:54,600 over and over and over again. People would send us their blood 257 00:13:54,600 --> 00:13:58,000 work me included because I talk about health in general and say 258 00:13:58,000 --> 00:13:59,700 like, is this okay, is this good? 259 00:13:59,700 --> 00:14:01,900 What does this mean and we'd have to respond you know, we're 260 00:14:01,900 --> 00:14:03,700 not your doctor we can't respond personally. 261 00:14:04,000 --> 00:14:07,500 About these things. Unless he was actually he could 262 00:14:07,500 --> 00:14:10,500 actually if he was your doctor but he I'm no one stopped. 263 00:14:10,500 --> 00:14:13,500 ER, yeah. And he's not an intern, you 264 00:14:13,500 --> 00:14:18,500 know, he's not your doctor unless he's officially and even 265 00:14:18,500 --> 00:14:21,100 though you feel everyone feels like he is their doctor, he's in 266 00:14:21,100 --> 00:14:22,200 fish. There is no official, 267 00:14:22,200 --> 00:14:24,200 doctor-patient relationship established. 268 00:14:25,700 --> 00:14:29,600 And so, you know, but he gets all these questions and what 269 00:14:29,600 --> 00:14:32,700 super interesting going into this was their sort of two 270 00:14:32,700 --> 00:14:36,600 problems we see. See, overall, the first is that 271 00:14:36,600 --> 00:14:39,200 there are a lot of people out there in or a lot of doctors out 272 00:14:39,200 --> 00:14:43,700 there and mainstream's medical communities who under order. 273 00:14:43,800 --> 00:14:45,000 And we talked about this in the book. 274 00:14:45,000 --> 00:14:48,300 But, you know, they're like, you know, we'll get you a basic 275 00:14:48,300 --> 00:14:56,800 lipid panel and a CBC and CMP or, you know, BMV, you know, 276 00:14:56,800 --> 00:15:00,200 we'll get you the basic stuff. That's everything you need. 277 00:15:00,200 --> 00:15:04,900 And there are a lot of tests left off those Is that these 278 00:15:05,200 --> 00:15:10,400 annual physical? Numbers might run like c-peptide 279 00:15:10,400 --> 00:15:14,600 like fasting insulin, many others, but those are sort of 280 00:15:14,600 --> 00:15:19,000 two of the most common left off most mainstream doctors ordered 281 00:15:19,000 --> 00:15:23,000 charts and they apply a, especially strongly in the keto 282 00:15:23,000 --> 00:15:25,200 and low carb. You know, this book is not only 283 00:15:25,200 --> 00:15:27,200 for that Community, but obviously we sort of have a 284 00:15:27,200 --> 00:15:29,400 leaning towards that Community because people in that 285 00:15:29,400 --> 00:15:32,600 Community, but we so we want to make sure those people are taken 286 00:15:32,600 --> 00:15:34,900 care of, but you could give this book look to your cousin who is 287 00:15:34,900 --> 00:15:38,400 not keto or low carb and it would still apply, but there are 288 00:15:38,400 --> 00:15:41,600 a lot of tests that aren't being run, that should be run. 289 00:15:42,000 --> 00:15:46,500 And then on the other side and this was interesting feedback, 290 00:15:46,500 --> 00:15:48,600 we were getting. And when the book first came out 291 00:15:48,600 --> 00:15:52,100 there were people coming to us and saying, hey, your book 292 00:15:52,100 --> 00:15:56,100 doesn't suggest like all of these other tests that my 293 00:15:56,100 --> 00:16:00,000 functional doctor is, Telling me I should be getting. 294 00:16:00,500 --> 00:16:02,600 And first of all, we say if you're working one-on-one with 295 00:16:02,600 --> 00:16:05,900 the doctor you should listen to your doctor because this is a 296 00:16:05,908 --> 00:16:08,400 general book not a specific book, right? 297 00:16:10,200 --> 00:16:13,700 But at the same time, when I would dive in with those people, 298 00:16:13,700 --> 00:16:19,000 a little deeper, there are a lot of doctors out there or not 299 00:16:19,000 --> 00:16:24,700 necessarily MD's but they call themselves alternative medical 300 00:16:24,700 --> 00:16:31,300 practitioners and things who Are in business, to run a lot of 301 00:16:31,300 --> 00:16:34,600 tests because the more tests you run, the more problems you might 302 00:16:34,600 --> 00:16:37,200 find. And if you can find a test that 303 00:16:37,200 --> 00:16:41,400 you can scare someone with, you can sell them things and so we 304 00:16:41,700 --> 00:16:43,500 were kind of in the middle, right? 305 00:16:43,500 --> 00:16:45,800 We're saying, hey like there are a lot of tests that you're not 306 00:16:45,800 --> 00:16:48,400 getting that you should. But we're also saying, hey, 307 00:16:48,400 --> 00:16:52,200 there are a lot of tests that are probably unnecessary unless 308 00:16:52,200 --> 00:16:58,000 you have specific issues that a lot of people are using to. 309 00:16:58,400 --> 00:17:03,200 Sell supplement packages or things like that, and we wanted 310 00:17:03,200 --> 00:17:06,900 to say, let's let's get a stain. Middle Ground. 311 00:17:07,599 --> 00:17:11,700 How do I just check into my health every year and confirm 312 00:17:11,700 --> 00:17:14,599 that? I am a healthy individual from a 313 00:17:14,599 --> 00:17:18,099 blood lapse perspective? No, I think that is very much so 314 00:17:18,099 --> 00:17:22,099 needed in the space. Actually just had a ride rules 315 00:17:22,400 --> 00:17:24,099 appointment with his doctor was the other day and I was talking 316 00:17:24,099 --> 00:17:27,099 to the doctor about getting some blood drawn, because I'm going 317 00:17:27,099 --> 00:17:31,100 to start my prep soon and I tried Always do a lab panel 318 00:17:31,100 --> 00:17:33,900 done, you know, thinking of the prep halfway through ideally and 319 00:17:33,900 --> 00:17:38,000 then again at the end and I was asking him, you know, if I can 320 00:17:38,000 --> 00:17:40,500 get a thumb, if I've got any holes in here because you might 321 00:17:40,500 --> 00:17:43,800 point something out that I didn't ask, for I ordered a 322 00:17:43,900 --> 00:17:46,000 comprehensive lipid panel with particle size. 323 00:17:46,400 --> 00:17:52,700 I ordered a thyroid panel, I ordered with T3, T4 and reverse 324 00:17:52,700 --> 00:17:56,600 T3, and I ordered a comprehensive hormone panel for 325 00:17:57,000 --> 00:18:00,200 total Test free tests, Sex hormone-binding globulin, and 326 00:18:00,200 --> 00:18:05,600 estradiol and estrogen, I believe, and then a see reactive 327 00:18:05,600 --> 00:18:09,000 protein, is there anything that just jumps out not that I'm 328 00:18:09,000 --> 00:18:13,600 trying to viroid panel where those total T4 and T3, or free 329 00:18:13,600 --> 00:18:16,700 T4 and T3. I probably just said t-33, I 330 00:18:16,700 --> 00:18:19,100 don't know if you, I'm assuming him being the doctor would 331 00:18:19,100 --> 00:18:21,500 probably just a faulty total instead of free to tell. 332 00:18:21,500 --> 00:18:24,700 Right? I would suggest getting free T3 333 00:18:24,700 --> 00:18:27,500 and free T4. Yeah, that makes sense. 334 00:18:28,700 --> 00:18:32,300 It's games, you can understand. So tyroid is found in both bound 335 00:18:32,300 --> 00:18:36,700 and Unbound forms. So total is all the thyroid the, 336 00:18:36,700 --> 00:18:40,700 you know, hormone and then it's separated into the stuff you can 337 00:18:40,700 --> 00:18:44,300 use and the stuff you can't use the free stuff is the stuff 338 00:18:44,300 --> 00:18:47,800 that's available for use and so you really want to focus on 339 00:18:47,800 --> 00:18:49,300 knowing how much of that you got. 340 00:18:49,600 --> 00:18:52,200 Got you basically the same concept is total testosterone 341 00:18:52,200 --> 00:18:54,900 versus free testosterone. Yeah, yeah. 342 00:18:55,100 --> 00:19:01,300 Almost all of these hormones are Carried about in a bound form 343 00:19:01,300 --> 00:19:04,900 and so there's always almost always bound and free and there 344 00:19:04,900 --> 00:19:09,000 are sometimes in specific cases. You need to know total, but a 345 00:19:09,000 --> 00:19:14,400 lot of times you need to know the free any glaring holes in 346 00:19:14,400 --> 00:19:17,900 that panel. I mean I don't imagine you have 347 00:19:18,000 --> 00:19:21,500 high fasting insulin or c-peptide given your lifestyle 348 00:19:21,500 --> 00:19:25,300 and your body fat percentage. So I to I don't know, those are 349 00:19:25,300 --> 00:19:27,600 going to be necessary. I mean they might be interesting 350 00:19:27,600 --> 00:19:31,500 from a curiosity. Perspective, but usually not 351 00:19:31,500 --> 00:19:36,800 always, but usually when someone is low carb, very lean very 352 00:19:36,800 --> 00:19:39,200 active, they're going to have low insulin. 353 00:19:39,400 --> 00:19:42,600 It's just, it would be, there would be something going wrong 354 00:19:42,600 --> 00:19:47,400 if you didn't. But I mean all of that sounds 355 00:19:47,400 --> 00:19:52,000 pretty good. The the book I will say, just 356 00:19:52,000 --> 00:19:55,600 does a basic lipid panel, not because a basic lipid panel. 357 00:19:55,600 --> 00:20:01,400 Is all anyone would ever need it's Because cholesterol numbers 358 00:20:01,700 --> 00:20:07,900 lipids, get so complex. That there are often people that 359 00:20:07,900 --> 00:20:13,200 go into the minutiae of lipids, that might not need to write. 360 00:20:13,200 --> 00:20:17,800 If we know that you have, I'm not not you, but a person in the 361 00:20:17,808 --> 00:20:23,700 world, right? Has extensive severe or even 362 00:20:23,700 --> 00:20:28,200 moderate metabolic, dysfunction, you know? 363 00:20:28,400 --> 00:20:33,800 Only into the minutiae of your lipids might be less beneficial 364 00:20:34,100 --> 00:20:39,900 than, you know, tackling the metabolic syndrome or the 365 00:20:39,900 --> 00:20:43,700 insulin resistance varies significantly. 366 00:20:44,800 --> 00:20:47,700 But there can be interesting things in the lipids and so in 367 00:20:47,700 --> 00:20:52,700 the book we recommend like ways to go further but it's not and I 368 00:20:52,800 --> 00:20:54,800 it's I'm glad I have this opportunity to clarify because 369 00:20:54,800 --> 00:20:59,100 some people don't expect this. This book is not a A deep dive 370 00:20:59,100 --> 00:21:03,100 specifically into lipids that we recommend some resources for 371 00:21:03,400 --> 00:21:06,100 speaking of lipids and I don't want to go beyond the scope of 372 00:21:06,100 --> 00:21:07,600 the book, Banning M. Sure. 373 00:21:07,600 --> 00:21:11,600 But when it comes to lipids, do you feel like that is something 374 00:21:11,600 --> 00:21:17,700 that we are as a medical community as a, as a health 375 00:21:17,700 --> 00:21:20,500 space coming to more or less agreements on? 376 00:21:20,500 --> 00:21:25,900 Or is that something that just continually deepen into dispute? 377 00:21:26,600 --> 00:21:29,800 It's in dispute. I mean, I'm gonna Say like, you 378 00:21:29,800 --> 00:21:34,400 know, if you still talk to mainstream, you know, non low 379 00:21:34,400 --> 00:21:39,500 carb medical providers. There is not a lot of agreement 380 00:21:39,500 --> 00:21:43,200 that, you know, maybe lbl high LDL isn't the worst thing in the 381 00:21:43,200 --> 00:21:47,500 whole world. And so, I don't, I don't know. 382 00:21:47,500 --> 00:21:51,000 I mean, I think one of the things that we, I try really 383 00:21:51,000 --> 00:21:55,700 hard to fight against in myself, is silo ISM, right? 384 00:21:55,700 --> 00:21:58,700 Like only talking to people that are gree with Me. 385 00:21:58,700 --> 00:22:01,500 So, you know, the if the more, if I only spent time with 386 00:22:01,500 --> 00:22:03,900 certain types of people, I be like, I feel like this subject 387 00:22:03,900 --> 00:22:06,000 is really closed. I don't think anyone debates 388 00:22:06,000 --> 00:22:09,100 this anymore, but you see reality is my circle has become 389 00:22:09,100 --> 00:22:11,500 so small that I don't talk to anybody. 390 00:22:11,500 --> 00:22:12,900 That doesn't think exactly like me. 391 00:22:12,900 --> 00:22:15,000 And so I try to avoid that. Yeah. 392 00:22:16,000 --> 00:22:19,400 And so I certainly think there's a lot of people out there who 393 00:22:19,700 --> 00:22:25,500 are not on. Team LDL, doesn't matter and at 394 00:22:25,500 --> 00:22:28,000 the same time, I think there are more people. 395 00:22:28,300 --> 00:22:33,400 Going to discuss the nuance and I think that if you actually 396 00:22:33,400 --> 00:22:38,800 look at the research and, you know, true risk calculators, 397 00:22:39,300 --> 00:22:43,200 it's not, it shouldn't be highly debated. 398 00:22:43,200 --> 00:22:48,100 That there's a lot more that matters than just a simple LDL 399 00:22:48,100 --> 00:22:53,200 number. And so, I think that if you talk 400 00:22:53,200 --> 00:23:01,200 to people that are Very smart and conscientious and you know 401 00:23:01,600 --> 00:23:05,700 you will find people in the mainstream non, you know, Peter 402 00:23:05,700 --> 00:23:08,800 Community. Who who would agree that it's a 403 00:23:08,808 --> 00:23:14,100 debated topic, not a settled science because I feel like I'm 404 00:23:14,100 --> 00:23:16,300 in the same page. Like I tried to intentionally 405 00:23:16,300 --> 00:23:20,900 seek out information from other sources that are not Silent. 406 00:23:20,900 --> 00:23:23,500 Not within my quote, unquote, Echo chamber, I could try to 407 00:23:23,500 --> 00:23:25,300 break free of this Echo chamber mentality. 408 00:23:25,500 --> 00:23:28,100 I was listening to a podcast with Peter T of the other day. 409 00:23:28,700 --> 00:23:30,800 Yeah, yeah, I like Peter a lot. Yeah, I did too. 410 00:23:30,800 --> 00:23:32,400 I think is an incredibly bright guy. 411 00:23:32,400 --> 00:23:34,300 He's in the ketogenic that I feel like he's definitely 412 00:23:34,300 --> 00:23:36,800 well-versed and lot of the benefits of he do but he is 413 00:23:36,800 --> 00:23:42,000 definitely on the page of LDL is a, is a, you know, pretty 414 00:23:42,000 --> 00:23:45,200 correlative proxy for cardiovascular disease, and 415 00:23:45,200 --> 00:23:48,100 risk. And I think he like, I don't 416 00:23:48,100 --> 00:23:53,300 think he's ever said anything contrary to that, and I think 417 00:23:53,300 --> 00:23:56,800 most of the studies do Indicate that to be the case. 418 00:23:56,800 --> 00:24:00,100 However, most of the studies can correct me if I'm wrong on. 419 00:24:00,100 --> 00:24:05,400 This are all done or at least mostly done in participants who 420 00:24:05,400 --> 00:24:08,500 are not following a low-carb, ketogenic diet. 421 00:24:08,500 --> 00:24:13,800 So, it's LDL and proximity or LDL in tandem to majority of 422 00:24:13,800 --> 00:24:16,500 calories coming from dietary carbohydrates, correct. 423 00:24:17,100 --> 00:24:19,100 Correct. I mean, that's my understanding 424 00:24:19,100 --> 00:24:21,100 as well. I'm not lipids expert. 425 00:24:21,100 --> 00:24:23,000 We need our friend, Dave, Feldman for that, one, or 426 00:24:23,000 --> 00:24:27,500 Siobhan Huggins, but you know, The majority of the population 427 00:24:27,500 --> 00:24:30,400 of the world is not on a ketogenic diet. 428 00:24:30,900 --> 00:24:37,300 The the data on LDL versus cardiac disease, risk is done in 429 00:24:37,300 --> 00:24:41,700 the general population. I believe some work on studies 430 00:24:41,700 --> 00:24:45,400 is started has started to be done in the ketogenic Community 431 00:24:46,200 --> 00:24:49,300 but it's not robust and certainly it's going to take a 432 00:24:49,300 --> 00:24:51,000 lot of time. You know. 433 00:24:51,700 --> 00:24:53,800 Will you ever get a heart attack? 434 00:24:53,900 --> 00:24:55,400 You can't answer that question in. 435 00:24:55,500 --> 00:25:01,900 In a year study, right? And so there does seem to be 436 00:25:01,900 --> 00:25:05,500 some more research coming up. I know Dave's work day. 437 00:25:05,500 --> 00:25:09,800 Feldman is working on that fairly significantly in his 438 00:25:09,800 --> 00:25:13,100 life, but yeah, I think, you know, if I listen to, I listened 439 00:25:13,100 --> 00:25:16,700 to Peter atilla's podcast and he definitely, I think, I think 440 00:25:16,700 --> 00:25:23,100 it's him that says LDL is Necessary, but not sufficient, 441 00:25:23,100 --> 00:25:25,300 right? Is that him that says that, that 442 00:25:25,300 --> 00:25:33,400 like high LDL would show an issue or high enough LDL can can 443 00:25:33,400 --> 00:25:38,000 can cause a potential problem, but in and of itself does not 444 00:25:38,000 --> 00:25:40,300 cause a problem. And so, you know, I kind of look 445 00:25:40,300 --> 00:25:46,700 at that to say, you know, we look at like Risk calculators 446 00:25:46,800 --> 00:25:49,000 for because there are these things called risk calculators, 447 00:25:49,000 --> 00:25:51,300 where they've developed them, where you put In a bunch of 448 00:25:51,300 --> 00:25:54,800 stuff, you put in your LDL, your HDL, your triglycerides, your 449 00:25:54,800 --> 00:25:58,500 weight, your height, your body, like a bunch of Health marker 450 00:25:58,500 --> 00:26:05,800 stuff, and it turns out that your risk score which is how 451 00:26:05,900 --> 00:26:11,100 much are you at risk of a cardiac event is very, very 452 00:26:11,100 --> 00:26:15,100 influenced even on these mainstream calculators by 453 00:26:15,700 --> 00:26:20,000 insulin resistance weight, lifestyle choices, right? 454 00:26:20,000 --> 00:26:27,000 So even And when you delve into these other ways of looking at 455 00:26:27,000 --> 00:26:32,300 it, I think, I think any Doctor Who's only looking at LDL or 456 00:26:32,300 --> 00:26:38,000 total cholesterol is being very short-sighted and kind of lazy. 457 00:26:38,200 --> 00:26:40,800 Yeah, I agree. I think it's a fair fair 458 00:26:40,800 --> 00:26:43,100 statement for sure. And I feel like a lot of people, 459 00:26:43,900 --> 00:26:45,900 I don't know. I feel like a lot of these 460 00:26:46,300 --> 00:26:50,700 quote-unquote reference ranges for ideal ideal Spectrum, for 461 00:26:50,900 --> 00:26:53,800 Cholesterol for instances. Like you said, all based off of 462 00:26:53,800 --> 00:26:56,800 a relatively sick population to begin with. 463 00:26:57,300 --> 00:27:01,200 So that is obviously skewing things and I feel like I don't 464 00:27:01,200 --> 00:27:03,400 think there are certainly people out there especially in the keto 465 00:27:03,400 --> 00:27:06,000 low-carb space. That think that all Healthcare 466 00:27:06,000 --> 00:27:09,000 professionals doctors mainstream Western medicine or just out 467 00:27:09,000 --> 00:27:11,000 there in this big conspiracy theory and everybody's just 468 00:27:11,000 --> 00:27:13,300 trying to get more money. I do not agree with that 469 00:27:13,300 --> 00:27:14,800 perspective. I don't need it, I don't either. 470 00:27:14,800 --> 00:27:17,800 I mean I'm man was in the health care like I do not fall under 471 00:27:17,800 --> 00:27:20,700 that Spectrum. However I do think there is 472 00:27:20,900 --> 00:27:25,300 Certainly a lot that is pushed from a narrative standpoint. 473 00:27:25,400 --> 00:27:29,000 That is a very it becomes a very large ship that is not very 474 00:27:29,000 --> 00:27:33,100 nimble like it's very slow to maneuver and adjust things and 475 00:27:33,100 --> 00:27:37,400 with that said and with just the way things have been for the 476 00:27:37,400 --> 00:27:41,200 past, you know, 50 plus years and just the narrative that has 477 00:27:41,200 --> 00:27:46,100 been in place, doctors are often times quick to prescribe statins 478 00:27:46,100 --> 00:27:50,100 based off of a cholesterol. Number that may not in fact be a 479 00:27:50,100 --> 00:27:52,900 dangerous Des number, especially, if that individual 480 00:27:52,900 --> 00:27:55,400 is following a ketogenic low-carbohydrate diet, we think 481 00:27:55,400 --> 00:27:59,300 that's fair statement. I would say that, I think 482 00:27:59,300 --> 00:28:01,700 doctors are generally overworked. 483 00:28:01,700 --> 00:28:06,200 They are generally don't have enough time to spend with each 484 00:28:06,200 --> 00:28:09,300 patient, which is part of the reason we wrote This Book Is 485 00:28:09,300 --> 00:28:11,200 they don't have time to go through and say, okay, this is 486 00:28:11,200 --> 00:28:13,400 what this is and this is what that is. 487 00:28:13,400 --> 00:28:15,100 And this is why I'm ordering that. 488 00:28:15,300 --> 00:28:18,500 And if they had time, I believe, most doctors would like to 489 00:28:18,500 --> 00:28:21,000 explain it to you. They don't they don't they On a 490 00:28:21,000 --> 00:28:23,300 schedule, they have a certain number of patients. 491 00:28:23,300 --> 00:28:27,400 They're required to see over the course of the day and easy 492 00:28:27,400 --> 00:28:33,100 solutions and easy answers are going to be of benefit to 493 00:28:33,100 --> 00:28:35,500 somebody who's always in a rush. Yeah. 494 00:28:35,600 --> 00:28:40,800 And so I think that can influence their thinking as 495 00:28:40,800 --> 00:28:41,800 well. Right. 496 00:28:41,800 --> 00:28:45,000 It's like, well, if I'm always in a rush and it might be 497 00:28:45,000 --> 00:28:47,200 something complicated, but it could also be something easy. 498 00:28:47,400 --> 00:28:51,400 Let's go for the easy option where I can remove In just 499 00:28:51,400 --> 00:28:56,400 prescribe something and I'd it's not that I think they're lazy or 500 00:28:56,400 --> 00:28:57,800 trying to get away with something. 501 00:28:57,900 --> 00:29:00,500 Literally, they're trying to do the best they can with what 502 00:29:00,500 --> 00:29:02,400 they've got and that's what they've got. 503 00:29:02,400 --> 00:29:05,900 Yeah totally totally agree. And then often times take the 504 00:29:06,100 --> 00:29:10,000 takes the form of a Statin in the, in the shape of, you know, 505 00:29:10,700 --> 00:29:12,300 trying to help ones cholesterol numbers. 506 00:29:12,300 --> 00:29:15,300 Based on the quote, unquote reference ranges right and where 507 00:29:15,300 --> 00:29:20,900 as you know, if you came in with to your doctor's office, With 508 00:29:20,900 --> 00:29:28,000 high cholesterol and you were. You know, not maybe not like 509 00:29:28,000 --> 00:29:29,700 maybe just like an average human. 510 00:29:29,700 --> 00:29:31,800 You weren't overweight you weren't under way. 511 00:29:31,800 --> 00:29:35,400 You were just sort of an you couldn't tell by looking at the 512 00:29:35,400 --> 00:29:38,000 person, you know, if they had any like do they exercise, do 513 00:29:38,000 --> 00:29:41,200 they not what's going on? Now, I think for that doctor to 514 00:29:41,200 --> 00:29:45,500 make a truly informed decision around. 515 00:29:45,500 --> 00:29:48,700 You know what course of treatment or is any treatment 516 00:29:48,700 --> 00:29:53,000 actually necessary, they have to sit down with that patient and 517 00:29:53,000 --> 00:29:55,600 say. All right, let's talk about your 518 00:29:55,700 --> 00:29:57,700 Diet, let's talk about your exercise. 519 00:29:57,700 --> 00:30:01,700 Let's talk about your sleep. Are you under a lot of stress? 520 00:30:01,700 --> 00:30:04,900 Like, you got to look at all of these different variables, to 521 00:30:04,900 --> 00:30:09,500 paint a picture of their health and to really evaluate, you 522 00:30:09,500 --> 00:30:16,200 know, what is of concern. And, and I'll also mention, you 523 00:30:16,208 --> 00:30:21,100 know, there are health issues like hypothyroidism that some 524 00:30:21,100 --> 00:30:25,600 people can have without huge, like, you might not know. 525 00:30:25,600 --> 00:30:29,300 Visible, right? If I like a rash, and if you 526 00:30:29,300 --> 00:30:33,000 have a thyroid problems, it can alter your cholesterol numbers, 527 00:30:33,000 --> 00:30:34,200 right? So there can be all different 528 00:30:34,200 --> 00:30:40,400 things going on, and if that doctor can't have this larger 529 00:30:40,400 --> 00:30:45,600 lifestyle discussion with you, their options about what to do 530 00:30:45,600 --> 00:30:49,300 are limited and they're in a paradigm where they've been 531 00:30:49,300 --> 00:30:53,500 taught that cholesterol above a certain number is dangerous and 532 00:30:53,500 --> 00:30:56,600 if they had time to sit down with you and And talk to you and 533 00:30:56,600 --> 00:30:58,700 get an idea of what was going on in your lifestyle. 534 00:30:58,700 --> 00:31:00,600 And the fact that yeah, your cholesterol went up a little 535 00:31:00,600 --> 00:31:03,400 bit, which not, everyone does. By the way I don't have 536 00:31:03,400 --> 00:31:06,500 especially high cholesterol and a lot of people on keto don't 537 00:31:07,600 --> 00:31:11,000 but you know, if it went up but you're like, wow. 538 00:31:11,000 --> 00:31:13,700 But like, in every other marker, I'm so much healthier. 539 00:31:14,100 --> 00:31:17,400 The nuanced discussion even if that doctor still wanted your 540 00:31:17,400 --> 00:31:20,900 cholesterol to come down, would be like, okay, well, what could 541 00:31:20,900 --> 00:31:25,000 we alter in your lifestyle that might bring that number down, 542 00:31:25,100 --> 00:31:29,800 that Violate the principles that you live by that work for you. 543 00:31:31,200 --> 00:31:34,500 I like I remember Dominic D'Agostino somebody, I really 544 00:31:34,500 --> 00:31:40,400 admire in the Kia Community. He had higher LDL at one point, 545 00:31:40,400 --> 00:31:45,400 then he was comfortable with. And so he found when here, I 546 00:31:45,400 --> 00:31:49,600 think it was Dairy when he reduced Dairy and replace. 547 00:31:49,600 --> 00:31:53,700 Oh, he didn't like lower-fat he just changed the types and 548 00:31:53,700 --> 00:31:57,600 sources of fat and He is LDL came down, right? 549 00:31:57,700 --> 00:32:01,700 That wasn't taking a Statin that was making some shifts within 550 00:32:01,700 --> 00:32:06,700 his food choices while still living a ketogenic diet and then 551 00:32:06,700 --> 00:32:11,700 other people don't find that Dairy influences that so it can 552 00:32:11,700 --> 00:32:15,000 vary. But that is very nuanced, 553 00:32:15,700 --> 00:32:21,200 time-consuming treatment. Yeah, I think he also does quite 554 00:32:21,200 --> 00:32:23,500 a bit of monounsaturated fats like olive oil. 555 00:32:23,500 --> 00:32:27,000 He does well. If he switched out. 556 00:32:27,000 --> 00:32:30,600 So he switched out because dairy fat is very high in saturated 557 00:32:30,600 --> 00:32:34,800 fat and it is true that for some people they are very sensitive 558 00:32:34,800 --> 00:32:37,600 to saturated fat. Raising their LDL. 559 00:32:38,300 --> 00:32:42,800 I don't think people realize how strong Dominic D'Agostino really 560 00:32:42,800 --> 00:32:45,300 is like it is oh man. Yeah I mean I don't believe 561 00:32:45,300 --> 00:32:49,300 impressive like he was doing 405 on incline. 562 00:32:49,300 --> 00:32:52,100 Bench press the other day. I'm just like dude you are 563 00:32:52,100 --> 00:32:55,400 freaking animal and I'm like struggling with the bar. 564 00:32:56,100 --> 00:32:58,800 Okay, but like it's crazy because he's incredibly 565 00:32:58,800 --> 00:33:01,500 brilliant people know him for his you know, his research. 566 00:33:02,000 --> 00:33:03,800 Yeah. But I mean just simply from a 567 00:33:03,808 --> 00:33:06,300 strength standpoint like you got to respect what he's able to do. 568 00:33:07,200 --> 00:33:12,000 Totally, I mean, and to your point earlier, he people asking 569 00:33:12,000 --> 00:33:13,700 me know how much he works out now and he works. 570 00:33:13,700 --> 00:33:16,100 He still works out. He has a gym at his farm but he 571 00:33:16,100 --> 00:33:19,100 said he doesn't spend as anywhere near as much time in 572 00:33:19,100 --> 00:33:21,100 the gym since he bought a farm. Yeah. 573 00:33:21,100 --> 00:33:23,300 Like your dad you know he does all this farm work and lifting 574 00:33:23,300 --> 00:33:25,500 bales of hay and things like that is so you can definitely 575 00:33:25,700 --> 00:33:30,200 Get get ripped and stay ripped. Just buy a farm 100%. 576 00:33:30,200 --> 00:33:35,000 Yeah, absolutely yeah. So, yeah, I mean, he's a good 577 00:33:35,000 --> 00:33:38,300 example. Like I think there are a lot of 578 00:33:38,300 --> 00:33:41,500 people in the keto. There's a spectrum of opinions 579 00:33:41,500 --> 00:33:44,900 in the keto Community. You know, some people are like 580 00:33:44,900 --> 00:33:48,200 LDL is never a problem, you know, I move got like what? 581 00:33:48,200 --> 00:33:52,800 Paul saladino, it wasn't as LDL like 700, you know, 25 for sure. 582 00:33:52,800 --> 00:33:55,100 Like this, this is it was at least five. 583 00:33:55,100 --> 00:33:58,500 It was like, Really super high. I was like I didn't know went 584 00:33:58,500 --> 00:34:02,900 that high and and you know, no this is not a problem at all and 585 00:34:02,900 --> 00:34:05,900 then you've got people kind of on the further the other end of 586 00:34:05,900 --> 00:34:08,400 the spectrum where I like, well it might be a problem but it's 587 00:34:08,400 --> 00:34:12,100 one of many variables and so there's there's a variety of 588 00:34:12,100 --> 00:34:17,100 opinions, there's not just one settled opinion and I think we 589 00:34:17,100 --> 00:34:20,300 all have to find what makes the most sense for us and where we 590 00:34:20,300 --> 00:34:23,000 draw our line. And we're we're comfortable. 591 00:34:23,400 --> 00:34:25,900 I could probably turn the page in the book, but do you Top your 592 00:34:25,900 --> 00:34:30,500 head, know what the reference range for LDL is by chance. 593 00:34:30,600 --> 00:34:33,699 So the, so that's an interesting one. 594 00:34:33,699 --> 00:34:36,500 And by the way, interestingly enough we don't have. 595 00:34:36,600 --> 00:34:42,500 So, in the book, we have optimal and, and reference range. 596 00:34:42,900 --> 00:34:46,699 Reference range just means what the lab says is the average 597 00:34:46,699 --> 00:34:47,800 range. Where's that one? 598 00:34:47,800 --> 00:34:53,300 Hey, there's a page right now. I'm sorry, what the page in the 599 00:34:53,308 --> 00:34:55,100 book of mine turned to it right now, what? 600 00:34:55,800 --> 00:34:58,100 About a bad LDL. Yeah. 601 00:34:58,500 --> 00:35:03,600 So if you want the shortcut of the, just the lab numbers, 602 00:35:03,600 --> 00:35:09,500 that's on page 62. And so there's a, there's a part 603 00:35:09,500 --> 00:35:15,600 of the book earlier, which is on page 23, that has words and 604 00:35:15,600 --> 00:35:21,600 things that explain, whereas on page 62. 605 00:35:21,900 --> 00:35:25,400 It's just the numbers and it's the quick. 606 00:35:25,600 --> 00:35:28,700 Reference range. So, for a lot of things, their 607 00:35:28,700 --> 00:35:32,000 standard and optimal in the reference range, but for we put 608 00:35:32,000 --> 00:35:36,400 under LDL for optimal range. It's complicated. 609 00:35:36,700 --> 00:35:42,400 But the standard range, these days of LDL is 0 to 99. 610 00:35:42,900 --> 00:35:51,500 That's what it says on the LabCorp website and The issue 611 00:35:51,500 --> 00:35:57,600 there is it's not always been quite that low it's shifted over 612 00:35:57,600 --> 00:36:01,200 time there was a time in the past where they thought having a 613 00:36:01,200 --> 00:36:03,500 slightly higher LDL than that was fine. 614 00:36:03,500 --> 00:36:09,800 And if you do research historically, you know a lot of 615 00:36:11,400 --> 00:36:16,600 Having LDL up more in in the hundreds rather than under 100. 616 00:36:17,700 --> 00:36:23,200 Seems to be protective of older people because it would appear. 617 00:36:23,200 --> 00:36:28,400 That LDL is somewhat. It's a little bit complicated 618 00:36:28,400 --> 00:36:32,200 about like, is it itself protective or is it called upon 619 00:36:32,200 --> 00:36:37,500 when you need protection? But can be a good hedge as your 620 00:36:37,500 --> 00:36:42,100 aging against infection. People with higher LDL seem to 621 00:36:42,300 --> 00:36:46,300 be less likely to die of infection as their older, which 622 00:36:46,300 --> 00:36:48,800 is a Higher risk when you're older. 623 00:36:48,800 --> 00:36:53,300 So there are certain very interesting studies where heart 624 00:36:53,300 --> 00:36:56,700 disease should not be alright. It is a big concern but it's not 625 00:36:56,700 --> 00:37:02,900 the only thing people die of and so and not everyone with high 626 00:37:02,900 --> 00:37:06,100 LDL dies of heart disease and so you have to kind of look at I 627 00:37:06,100 --> 00:37:09,100 think all the variables. Yeah, I think that's super 628 00:37:09,100 --> 00:37:11,800 important. I feel like it's crazy how how 629 00:37:11,800 --> 00:37:14,100 much you can and I think they felt was done really good job 630 00:37:14,100 --> 00:37:17,200 illustrating this how much you can impact your lip and panels. 631 00:37:17,600 --> 00:37:20,400 By just some you know actions that they Pride leading up to 632 00:37:20,400 --> 00:37:23,200 that blood that blood draw. I know when I'm not competition 633 00:37:23,200 --> 00:37:25,700 prep and I'm an extreme deficit. My lip and markers are 634 00:37:25,707 --> 00:37:28,300 significantly different than what they are when I'm in a 635 00:37:28,300 --> 00:37:33,000 surplus and I think people just need to realize that like people 636 00:37:33,300 --> 00:37:37,900 that are not tracking their intake, not working out, just 637 00:37:37,900 --> 00:37:40,200 not really in tune with their body. 638 00:37:40,500 --> 00:37:42,100 They don't know why their numbers are the way they are, 639 00:37:42,100 --> 00:37:45,300 but if you're tracking on a somewhat regular basis, nothing 640 00:37:45,300 --> 00:37:47,300 you have to be a slave to obey means but track on. 641 00:37:47,400 --> 00:37:49,700 A regular basis knowing if you're in a surplus, knowing if 642 00:37:49,700 --> 00:37:52,600 you're in a deficit trying to get a, you know, lipid panel 643 00:37:52,600 --> 00:37:57,100 done in each phase so to speak and you see how those different 644 00:37:57,100 --> 00:37:58,900 things impact the numbers. It's pretty. 645 00:37:59,000 --> 00:38:01,200 Pretty eye-opening. Yeah. 646 00:38:01,200 --> 00:38:04,400 And then there are just like some genetic things that you 647 00:38:04,400 --> 00:38:07,600 just have to know. Like, I genetically have crazy 648 00:38:07,600 --> 00:38:10,400 high HDL. I just people, I have the kind 649 00:38:10,400 --> 00:38:12,500 of HDL that people are like, how did you do that? 650 00:38:12,500 --> 00:38:15,400 And I'm like, I was born in the right family. 651 00:38:15,400 --> 00:38:20,200 What's your age do it? 97 that's pretty good. 652 00:38:20,800 --> 00:38:25,900 I think I got mine drawn up here to do you use heads up. 653 00:38:25,900 --> 00:38:28,900 Health are not yet, has upheld the track, all the stuff I don't 654 00:38:28,900 --> 00:38:33,500 but I think they're great. I just have I just don't but I 655 00:38:33,500 --> 00:38:35,500 but I think they're fat it's a fabulous service. 656 00:38:35,600 --> 00:38:38,100 Ya know so I didn't catch you after 98? 657 00:38:38,100 --> 00:38:43,600 Yeah well it's been anywhere from 94 to 98 when I get tested 658 00:38:43,700 --> 00:38:46,100 every time it's Tina one point different like that. 659 00:38:46,100 --> 00:38:50,300 So somewhere in there Is there a specific point? 660 00:38:50,900 --> 00:38:53,300 I don't put your clothes too high and I don't want to put you 661 00:38:53,300 --> 00:38:54,600 on the spot here. I don't want removed. 662 00:38:54,600 --> 00:38:56,000 We can go ahead and put our little disclaimer. 663 00:38:56,000 --> 00:38:57,800 You're not a doctor. You didn't play well no, I'm not 664 00:38:57,800 --> 00:39:00,200 a doctor and I cannot give medical advice. 665 00:39:00,200 --> 00:39:03,300 I'm a little bit safer in that I can't give medical advice. 666 00:39:03,300 --> 00:39:08,800 So listen to me at your own risk, but is there a? 667 00:39:08,800 --> 00:39:11,700 But there is a debate. So some people will say there is 668 00:39:11,700 --> 00:39:14,300 no point at which HDL is too high. 669 00:39:14,600 --> 00:39:21,300 There is so I don't believe anyone thinks HDL in, I 670 00:39:21,300 --> 00:39:23,900 shouldn't say anybody. The majority of people don't 671 00:39:23,900 --> 00:39:28,100 seem to think that age High HDL, a man of itself is a problem. 672 00:39:28,400 --> 00:39:32,200 There are certain circumstances, however, where you might see 673 00:39:32,200 --> 00:39:38,300 artificially High HDL, due to other problems happening. 674 00:39:38,600 --> 00:39:44,500 So, if someone has Sky High HDL, you kind of want to look at, 675 00:39:44,600 --> 00:39:47,100 well, you want to work with a good doctor but you want to 676 00:39:47,100 --> 00:39:50,700 leave They probably are going to look at like, you know, does 677 00:39:50,700 --> 00:39:55,300 this person have good? Like, are they an overeater 678 00:39:55,400 --> 00:39:57,400 right? Some of these numbers can. 679 00:39:57,400 --> 00:39:59,500 Like, you were just saying, like, can be accelerated if 680 00:39:59,500 --> 00:40:04,100 you're just in that overeating, right? 681 00:40:04,300 --> 00:40:08,300 And and so, there are some people that might say that, if 682 00:40:08,300 --> 00:40:13,200 you are in a more toxic state, which is a very loaded term, but 683 00:40:13,200 --> 00:40:17,000 literally, like a state of fat toxicity. 684 00:40:17,400 --> 00:40:21,000 Too much body fat, things like that, that can that can play in, 685 00:40:21,000 --> 00:40:28,200 but the general consensus is HDL, is not something you worry 686 00:40:28,200 --> 00:40:31,800 about being high. Unless one of the circumstances 687 00:40:31,800 --> 00:40:39,000 that are coming about, like, like, you have gut issues, you 688 00:40:39,000 --> 00:40:44,100 are chronically overeating, you're forcing a lot of fat that 689 00:40:44,100 --> 00:40:48,500 your body is not accepting. Well, those Those, those are 690 00:40:48,500 --> 00:40:51,700 some possible issues. Yeah, I've always tend to just 691 00:40:51,700 --> 00:40:54,500 kind of focus a bit on the ratio, like my HDL. 692 00:40:55,000 --> 00:40:57,600 My last test was not, it was like back in 2020. 693 00:40:57,600 --> 00:41:02,200 So it's been a while and I had a 138 HDL, so pretty over pretty 694 00:41:02,200 --> 00:41:06,900 high HDL. Yeah, and my LDL was see here. 695 00:41:07,900 --> 00:41:14,000 It was high as well. It was 192 in my trigger 79, so 696 00:41:14,000 --> 00:41:16,500 the ratio was good though. Right? 697 00:41:16,600 --> 00:41:19,900 And, and I was, I was, I was not sure what your said, you might 698 00:41:19,900 --> 00:41:26,500 say, your LDL was not that, that high, a common profile that 699 00:41:26,500 --> 00:41:29,500 Dave, Feldman sees, is something called a lean mass hyper 700 00:41:29,500 --> 00:41:33,100 responder. And I don't remember the exact 701 00:41:33,100 --> 00:41:37,500 cutoff points of that, but it's people who are on a ketogenic 702 00:41:37,500 --> 00:41:42,700 diet or very lean and they tend to be very athletic, not always 703 00:41:42,700 --> 00:41:48,000 but they often are working. Quite a bit, they will have both 704 00:41:48,000 --> 00:41:55,600 high LDL and high HDL. Your HDL definitely is very high 705 00:41:55,600 --> 00:41:58,500 fitting in that category. Your LDL is a bit high sitting 706 00:41:58,500 --> 00:42:02,500 in that category, but sometimes I see people with HDL, like 707 00:42:02,500 --> 00:42:07,700 yours, but they're like, LDL is like 300, but I believe your 708 00:42:07,700 --> 00:42:12,000 numbers, definitely qualify you for that category of lean mass 709 00:42:12,000 --> 00:42:14,800 hyper responder. And there's a lot of study being 710 00:42:14,800 --> 00:42:17,400 gone. Going into these people to look 711 00:42:17,400 --> 00:42:19,200 at. You know, why are these numbers 712 00:42:19,300 --> 00:42:26,200 the way that they are? And it looks like from Dave's 713 00:42:26,200 --> 00:42:31,600 research that there are very Niche group of very athletic 714 00:42:31,700 --> 00:42:35,600 lean, super lean people that that that end up with these 715 00:42:35,600 --> 00:42:40,100 numbers and they're a bit different than what those kinds 716 00:42:40,100 --> 00:42:44,300 of numbers might mean in a not super lean athletic individual. 717 00:42:44,700 --> 00:42:48,000 Yeah, I think the In take home, is it just is so much nuanced 718 00:42:48,000 --> 00:42:50,900 and I feel like anybody that just you know, puts people in a 719 00:42:50,900 --> 00:42:55,000 box and say okay you're within this range, you need ex-drug or 720 00:42:55,000 --> 00:42:58,700 this lifestyle intervention is just totally missing the force 721 00:42:58,700 --> 00:43:00,400 of the trees. Like you have to look at it from 722 00:43:00,400 --> 00:43:02,700 a new on standpoint, have to look at the individual and 723 00:43:02,700 --> 00:43:05,200 there's so much more to it than just grouping people in big 724 00:43:05,200 --> 00:43:08,600 boxes, right? And I would imagine, and this is 725 00:43:08,600 --> 00:43:10,200 probably why you're getting this blood work done. 726 00:43:10,200 --> 00:43:12,400 Right. Is now. 727 00:43:12,400 --> 00:43:15,600 And then later is your, are you starting on a vulgar? 728 00:43:15,700 --> 00:43:17,400 Or a cut. So I'm going to building phase. 729 00:43:17,400 --> 00:43:22,300 Now I'm going to W. My last prep was in 2020 back 730 00:43:22,300 --> 00:43:25,200 when I got this this last panel. So I'm going to do another panel 731 00:43:25,900 --> 00:43:28,300 prior to my cut, which will start in April. 732 00:43:28,300 --> 00:43:30,500 So anytime between now and April, I get a panel done and 733 00:43:30,500 --> 00:43:32,300 then I'll do one about halfway through. 734 00:43:32,600 --> 00:43:36,900 And then again at the the conclusion of the prep, okay? 735 00:43:37,100 --> 00:43:40,900 The hormone panel has changed drastically drastically, right? 736 00:43:40,900 --> 00:43:43,600 But you know, as I mentioned earlier that thyroid hormone 737 00:43:43,600 --> 00:43:48,700 effects cholesterol hormone So you know these all these 738 00:43:48,700 --> 00:43:54,600 hormones, pull on each other, they're all attached, and so and 739 00:43:54,600 --> 00:43:57,500 then sex hormone-binding globulin, you know where you are 740 00:43:57,500 --> 00:43:59,600 with that if it's a binder, right? 741 00:43:59,600 --> 00:44:02,900 So it's going to affect the free amount of certain hormones. 742 00:44:02,900 --> 00:44:07,600 So like you've got, you've got so many moving parts and whether 743 00:44:07,600 --> 00:44:12,100 you're in a surplus like you are in a build phase or in a deficit 744 00:44:12,100 --> 00:44:15,800 like you are in a cot or an extreme deficit like you are Are 745 00:44:15,800 --> 00:44:17,600 towards the end of your cut. Probably. 746 00:44:17,700 --> 00:44:20,900 Hopefully not. But if you know, maybe and 747 00:44:20,900 --> 00:44:24,700 though that's all going to significantly impact. 748 00:44:24,700 --> 00:44:27,300 What your, what Your lipids might do. 749 00:44:27,800 --> 00:44:30,200 Yeah, yeah. That that's so, so important. 750 00:44:30,200 --> 00:44:32,500 I feel like a lot of people, I think one of the actually 751 00:44:32,500 --> 00:44:36,000 recorded a pun or not a podcast, but a video today, for my 752 00:44:36,000 --> 00:44:38,100 course, on this, very subject matter, because I feel like a 753 00:44:38,100 --> 00:44:42,200 lot of people compete too frequently or they just simply 754 00:44:42,200 --> 00:44:44,500 even if they're not competing. Yeah, they go into a cut, too 755 00:44:44,500 --> 00:44:47,700 frequently. Largely because they don't get 756 00:44:47,700 --> 00:44:51,100 these blood panels drawn. So they can't quantify how much 757 00:44:51,100 --> 00:44:52,800 it's truly impacting their markers. 758 00:44:52,800 --> 00:44:55,000 If people were to get that, there was a mandatory test. 759 00:44:55,000 --> 00:44:57,000 That's okay. If you are going to do a cut, 760 00:44:57,300 --> 00:45:00,000 you have to get these panels drawn at the onset. 761 00:45:00,000 --> 00:45:03,400 Halfway through at the end, that would at least make it, you 762 00:45:03,400 --> 00:45:06,800 know, apparent to people how these things are being infected. 763 00:45:06,800 --> 00:45:09,600 And they would at least hopefully not throw caution to 764 00:45:09,600 --> 00:45:12,300 the wind when it comes to, you know, going through an extreme 765 00:45:12,300 --> 00:45:15,800 cutting phase, right? I mean the amount of stress, Is 766 00:45:15,800 --> 00:45:20,400 that, I mean I have never done a bodybuilding cut, but but I 767 00:45:20,400 --> 00:45:24,000 certainly have done a lot of research on the topic and not as 768 00:45:24,000 --> 00:45:27,100 much as you know, nowhere near but, but I've touched on it, 769 00:45:27,100 --> 00:45:28,700 will get you on stand you on Kim. 770 00:45:28,700 --> 00:45:34,900 I go. Oh, yeah, it is, is that it's an 771 00:45:34,900 --> 00:45:38,400 enormous stress on the system just an enormous stress. 772 00:45:38,500 --> 00:45:42,500 And if even if somebody has like naturally great levels of sex 773 00:45:42,500 --> 00:45:45,600 hormones, they are going to be in the toilet by the time. 774 00:45:46,700 --> 00:45:51,000 Stage ready? And you don't want to do that to 775 00:45:51,000 --> 00:45:55,800 a body too often? Yeah, I feel like in my 2020 776 00:45:55,800 --> 00:45:59,400 prep my total, I didn't test free testosterone but my total 777 00:45:59,400 --> 00:46:04,500 went from 719 to I think for 36 and I was 29 at that point. 778 00:46:05,000 --> 00:46:07,200 Yeah. Which is not a trivial drop and 779 00:46:07,200 --> 00:46:08,500 I've you start out with pretty high. 780 00:46:08,500 --> 00:46:10,600 That's a pretty solid testosterone level. 781 00:46:11,100 --> 00:46:13,800 Yeah. I mean, I've had some like 50, I 782 00:46:13,800 --> 00:46:17,500 hadn't won 55 year old client, That had told testosterone of 783 00:46:17,500 --> 00:46:20,300 like, 11:00 or something crazy, I don't know. 784 00:46:20,300 --> 00:46:25,200 Where is free test was, but he was told he was not on any any 785 00:46:25,200 --> 00:46:27,600 drugs at all. Wow, I mean, yeah, I know 786 00:46:27,700 --> 00:46:30,800 there's a lot of variability and at the end of the day like you 787 00:46:30,800 --> 00:46:33,800 know I mean we can all like have measuring contest about things 788 00:46:33,800 --> 00:46:37,000 and like oh yours is fired - multi, you know, it's like it's 789 00:46:37,000 --> 00:46:39,000 really like how do you function, right? 790 00:46:39,000 --> 00:46:42,500 Some people do well on lower numbers, just fine, but you got 791 00:46:42,500 --> 00:46:44,300 to really look at, you know, are you feeling good? 792 00:46:44,300 --> 00:46:47,400 Are you functioning? Well, and I don't know very many 793 00:46:47,800 --> 00:46:51,900 late cut contest, Preppers who are like I am raring and ready 794 00:46:51,900 --> 00:46:55,400 to I mean there's there's a fair amount of force. 795 00:46:57,300 --> 00:47:00,500 Yeah, but I feel like, you know, that that is stressed to like 796 00:47:00,500 --> 00:47:04,900 it's crazy how much stress can just wreak havoc on hormone 797 00:47:04,900 --> 00:47:08,300 levels, testosterone specific. I've seen people's testosterone 798 00:47:08,300 --> 00:47:10,700 look as if they just finished a competition prep. 799 00:47:10,800 --> 00:47:13,600 Simply based off of them being under a lot of stress at that 800 00:47:13,600 --> 00:47:14,400 moment. Acutely. 801 00:47:15,500 --> 00:47:17,800 Yeah, I mean you know we've talked a bunch about about 802 00:47:17,800 --> 00:47:21,800 lipids but really the focus I like the my strong points on 803 00:47:21,800 --> 00:47:23,600 writing. This book were much more about 804 00:47:23,600 --> 00:47:29,600 like metabolic Health topics. And one of the things that I 805 00:47:29,600 --> 00:47:35,200 think I so often see in my practice with clients on, I do 806 00:47:35,200 --> 00:47:40,200 coaching is that, you know, they come over and over and over 807 00:47:40,200 --> 00:47:43,100 would like what, you know, maybe it's I should cut one more gram 808 00:47:43,100 --> 00:47:45,900 of carbs or you know, Is it that it's like food. 809 00:47:45,900 --> 00:47:48,600 It's all like food, food, food, food, and, you know, when 810 00:47:48,600 --> 00:47:51,200 they're not seeing the results they want, and I'm like, well it 811 00:47:51,200 --> 00:47:54,100 back it up there because you know, whether you're eating five 812 00:47:54,100 --> 00:47:57,200 grams of carbs or seven grams of carbs probably is not as 813 00:47:57,200 --> 00:48:00,000 essential as the fact that you wake up four times a night. 814 00:48:00,100 --> 00:48:03,100 Yeah, and we need to talk about that. 815 00:48:03,200 --> 00:48:05,900 Like let's stop paying attention, like nutrition is 816 00:48:05,900 --> 00:48:10,300 absolutely 100% the foundation, in my opinion of good health but 817 00:48:10,400 --> 00:48:13,200 you still have to build a house on the foundation. 818 00:48:14,700 --> 00:48:18,300 And if sorry go ahead no I'm just totally agree with you. 819 00:48:18,300 --> 00:48:21,800 I feel like yeah on that subject. 820 00:48:21,800 --> 00:48:23,300 I've actually get this is relevant. 821 00:48:23,300 --> 00:48:25,700 I get two new employees and I had two extra. 822 00:48:25,700 --> 00:48:29,400 See GM's that were sent to me so I don't like plug these see GM's 823 00:48:29,400 --> 00:48:32,300 into my two new employees who are not well versed. 824 00:48:32,300 --> 00:48:34,700 In Quito nutrition, welcome here at all. 825 00:48:34,700 --> 00:48:36,300 They're just kind of learning as they go. 826 00:48:36,800 --> 00:48:42,000 Yeah, you know, and it's been super cool for me to use this as 827 00:48:42,000 --> 00:48:43,700 like a learning experience for them. 828 00:48:43,900 --> 00:48:47,200 Because like it's like you and I and people that are like 829 00:48:47,200 --> 00:48:49,700 listening to this podcast we take for granted how much we 830 00:48:49,700 --> 00:48:52,900 know about nutrition and we just you know that we take it for 831 00:48:52,900 --> 00:48:57,600 granted but like when you have somebody who just simply eats ad 832 00:48:57,600 --> 00:49:00,600 libitum whatever and they don't really realize how it impacts 833 00:49:00,600 --> 00:49:03,500 them for them to be able to have a CGM and see like one of them 834 00:49:03,500 --> 00:49:05,500 was waking up at midnight to eat a bunch of cookies. 835 00:49:05,500 --> 00:49:07,900 It's like yeah that's gonna have a pretty profound impact on your 836 00:49:07,900 --> 00:49:11,300 CGM. Scores on that note there for a 837 00:49:11,300 --> 00:49:12,600 while. They're there was like this big 838 00:49:12,700 --> 00:49:15,500 debacle in the ketose. Space about people using see 839 00:49:15,500 --> 00:49:18,300 GM's and lot of people that were not in the keto space where, you 840 00:49:18,300 --> 00:49:21,200 know, Throwing Shade and saying, why in the world are you used to 841 00:49:21,207 --> 00:49:22,500 CGM? If you don't, if you're not 842 00:49:22,500 --> 00:49:25,800 diabetic I'd be curious to get your take on see GM's and how 843 00:49:25,800 --> 00:49:31,100 somebody would use them to Garner actionable data. 844 00:49:31,900 --> 00:49:34,600 Right. There's actually a section on 845 00:49:34,600 --> 00:49:41,700 that in the book page 48 ish about, you know, ways that you 846 00:49:41,700 --> 00:49:47,400 can use blood. Add sugar testing to help you 847 00:49:47,400 --> 00:49:51,400 make good food choices. What should your blood sugar's 848 00:49:51,400 --> 00:49:56,100 look like on a you know a diet that's working well for you. 849 00:49:56,500 --> 00:50:02,200 I will say that in the book I do and we do say there are some 850 00:50:02,200 --> 00:50:06,900 people, we don't recommend, get a CGM and those are people that 851 00:50:06,900 --> 00:50:09,100 are going to obsess about it, right? 852 00:50:09,100 --> 00:50:12,600 Because I do think that sometimes there are certain 853 00:50:12,600 --> 00:50:17,100 personality types Oops who are going to just constantly freak 854 00:50:17,100 --> 00:50:21,300 out and the CGM. The monitoring is going to 855 00:50:21,300 --> 00:50:26,700 actually increase their overall stress and so there, I think 856 00:50:26,700 --> 00:50:29,700 there are people who it's not a net win for. 857 00:50:29,900 --> 00:50:34,000 Yeah, because the reality is, if you're already making generally 858 00:50:34,000 --> 00:50:38,800 good food, choices your blood sugar might go up and down a 859 00:50:38,808 --> 00:50:44,100 little bit, but it's not gonna go crazy unless you have These 860 00:50:44,100 --> 00:50:46,400 are some other type of problem, which, you know, you should rule 861 00:50:46,400 --> 00:50:49,000 out for sure. But if you're somebody who eats 862 00:50:49,000 --> 00:50:55,500 a low-carb ketogenic diet isn't snacking all day, stays away 863 00:50:55,500 --> 00:50:59,500 from the keto junk food, most of the time, you know, maybe even 864 00:50:59,500 --> 00:51:02,900 eats just a low-carb diet, not even fully keto, you're not 865 00:51:02,900 --> 00:51:05,500 going to have wildly swinging blood sugars. 866 00:51:05,700 --> 00:51:12,100 And if you eat a purely, ketogenic diet, we all often say 867 00:51:12,100 --> 00:51:15,700 that watching your CGI. IM on a ketogenic diet is about 868 00:51:15,700 --> 00:51:17,400 as exciting as watching paint dry. 869 00:51:17,400 --> 00:51:22,100 Yeah, it's a pretty flat line and so you can, you can totally 870 00:51:22,100 --> 00:51:26,200 learn from wearing a CGM. But I think there are certain 871 00:51:26,200 --> 00:51:29,100 personality types and I've talked to them, that they, it's 872 00:51:29,100 --> 00:51:34,000 very hard for them to understand the limits of the CGM. 873 00:51:34,000 --> 00:51:38,200 So, a CGM isn't gonna. It can't differentiate between 874 00:51:38,200 --> 00:51:43,100 two very close together numbers. So it's only accurate within a 875 00:51:43,100 --> 00:51:46,800 certain range So I will have people come to me and say well 876 00:51:47,100 --> 00:51:52,300 my CGM said, my blood sugar was 78 and then I ate this thing and 877 00:51:52,300 --> 00:51:56,100 then it went to 80 and I'm like those are effectively the same 878 00:51:56,100 --> 00:51:59,400 number. You're a CGM is guessing at that 879 00:51:59,400 --> 00:52:04,000 point because they're within a sort of range of tolerance of 880 00:52:04,000 --> 00:52:11,400 numbers or an error range and so I would be unethical of me to 881 00:52:11,400 --> 00:52:16,500 suggest that something and there or something didn't happen there 882 00:52:16,700 --> 00:52:21,900 because the data is not precise enough, the data are not precise 883 00:52:21,900 --> 00:52:28,500 enough, I always use the wrong it for you to draw a conclusion 884 00:52:28,800 --> 00:52:32,800 and I do see in the keto Community people trying to draw 885 00:52:32,800 --> 00:52:36,800 conclusions on bad data sometimes or incomplete data or 886 00:52:36,800 --> 00:52:43,200 inaccurate data and and on blood on their CGM and I think those 887 00:52:43,200 --> 00:52:46,200 people Probably could use a wake-up call, and it would 888 00:52:46,200 --> 00:52:49,600 probably help their stress level to say, you know, as long as 889 00:52:49,600 --> 00:52:54,300 you're curve, is relatively stable, you're doing great, and 890 00:52:54,300 --> 00:52:58,700 I would stop worrying about the little minutia. 891 00:52:59,300 --> 00:53:03,900 However, for people that aren't those people, you know, the 892 00:53:03,908 --> 00:53:08,800 people who like fast and meditate and you know, take cold 893 00:53:08,800 --> 00:53:12,200 plunges, you don't a real like that like hyper on it, people. 894 00:53:13,200 --> 00:53:16,800 Those people are more like, maybe you need a nap, but if 895 00:53:16,800 --> 00:53:21,200 someone is like, ah, I just eat cookies because they're Tate, 896 00:53:21,200 --> 00:53:22,500 you know? Like the other end of the 897 00:53:22,500 --> 00:53:25,200 spectrum where they're not like your employee new employees, 898 00:53:25,200 --> 00:53:28,100 right? Who are super not conscious or 899 00:53:28,100 --> 00:53:31,200 regularly falling off and just assuming it's okay. 900 00:53:31,500 --> 00:53:34,200 You know, for those people who need a wake-up call, I think a 901 00:53:34,207 --> 00:53:36,000 CGM. Probably is a great idea. 902 00:53:36,400 --> 00:53:38,600 Yeah, it's kind of the whole debate with like monitoring 903 00:53:38,600 --> 00:53:42,300 ketones to like I am never one to say people have to monitor 904 00:53:42,300 --> 00:53:44,500 ketone Seems like when I get a new client and they ask if they 905 00:53:44,500 --> 00:53:48,400 should purchase a keto monitor, like I tell him, it's totally up 906 00:53:48,400 --> 00:53:50,600 to them, we can do everything that we need to do without it, 907 00:53:50,600 --> 00:53:54,100 it's handy, but it's not necessary and I feel like 908 00:53:54,100 --> 00:53:56,400 there's definitely a component of, you know, analysis, 909 00:53:56,400 --> 00:53:58,000 paralysis. If you just allow yourself to 910 00:53:58,400 --> 00:54:01,300 become a slave to whatever number that shoots out at you. 911 00:54:02,400 --> 00:54:04,500 Yeah. And certainly, then I also see 912 00:54:04,500 --> 00:54:07,600 that the opposite, right? I have a lot of people come to 913 00:54:07,600 --> 00:54:10,900 me, who are like, I'm not losing weight. 914 00:54:10,900 --> 00:54:14,500 Should I get a CGM? I'm like, well, a CGM is going 915 00:54:14,500 --> 00:54:18,100 to tell you things about your health, potentially that might 916 00:54:18,100 --> 00:54:24,100 be useful to you, but I don't find a lot like on a very pulled 917 00:54:24,100 --> 00:54:25,900 back level. Yes, there's a correlation to 918 00:54:25,900 --> 00:54:29,300 like wildly swinging, blood sugars and and not being super 919 00:54:29,300 --> 00:54:34,000 healthy, but it's not going to be a guide. 920 00:54:34,000 --> 00:54:36,300 That tells you how to lose body fat. 921 00:54:36,500 --> 00:54:38,300 Yeah. For most people, right? 922 00:54:38,300 --> 00:54:40,800 And same thing with a ketone monitor. 923 00:54:41,400 --> 00:54:45,400 It can certainly Help, you know, if you're in ketosis or not. 924 00:54:45,500 --> 00:54:51,700 But are you hungry? And are you being driven to eat 925 00:54:51,700 --> 00:54:57,500 more or less? Like that will tell you what, 926 00:54:57,500 --> 00:55:00,700 you are probably more looking for an answer to. 927 00:55:00,900 --> 00:55:04,200 Yeah, I'm just waiting on them to come out with a CCM. 928 00:55:04,200 --> 00:55:06,800 A continuous cortisol monitor so I can see what my Pops that 929 00:55:06,800 --> 00:55:09,000 can't. Yeah, that'd be good. 930 00:55:09,000 --> 00:55:10,900 I thought you're going to say, continuous insulin monitor. 931 00:55:10,900 --> 00:55:13,800 That was the dream for a while. Yeah, that would be good too. 932 00:55:15,000 --> 00:55:16,700 Yeah, that would be good too. I mean, they've got the 933 00:55:16,700 --> 00:55:18,700 technology, right? It's just, it would be not 934 00:55:18,700 --> 00:55:23,600 cost-effective for most people. It, the problem is that insulin 935 00:55:23,600 --> 00:55:28,000 is Is a much more tricky thing to test. 936 00:55:28,000 --> 00:55:31,200 Like the the, what they're testing, what they're running, 937 00:55:31,200 --> 00:55:36,000 the tests on like it has to be kept cold, it's not as stable. 938 00:55:36,800 --> 00:55:41,400 And so it's harder to do without a lab gotcha, it makes sense. 939 00:55:41,400 --> 00:55:42,700 You need a bigger sample, you know. 940 00:55:43,000 --> 00:55:48,600 So but that people have tried. I once met with a guy who was 941 00:55:48,700 --> 00:55:51,100 trying, it never I don't I haven't seen it yet. 942 00:55:51,100 --> 00:55:53,600 So we'll think about speaking insulin. 943 00:55:54,300 --> 00:55:56,500 What's your take on physiological? 944 00:55:56,500 --> 00:55:59,800 Insulin resistance resistance, I prefer to call it. 945 00:55:59,800 --> 00:56:03,000 Adaptive glucose pairing, right. Define that for me. 946 00:56:04,500 --> 00:56:07,900 So, physiological insulin resistance is essentially, when 947 00:56:07,900 --> 00:56:12,300 a body acts, like, it's insulin resistant. 948 00:56:12,900 --> 00:56:15,200 And what, what is insulin resistance, right? 949 00:56:15,200 --> 00:56:21,000 It's There's pathological insulin resistance, which is 950 00:56:21,000 --> 00:56:25,700 when you develop the pathology which, you know, I mean I don't 951 00:56:25,700 --> 00:56:27,800 want to get to layman's terms here, but I tend to think, 952 00:56:27,800 --> 00:56:33,200 pathology problem, you know, the disease course of becoming 953 00:56:33,200 --> 00:56:40,800 insulin resistant is when your body stops recognizing insulin 954 00:56:41,600 --> 00:56:48,700 as what it is there to do. So, in a healthy body, You have 955 00:56:48,700 --> 00:56:52,900 a need for insulin which is going to help you shuttle. 956 00:56:53,000 --> 00:56:57,400 It's like a nutrient partitioning hormone so you eat 957 00:56:57,400 --> 00:57:02,000 a piece of fruit and your body says okay well we now are taking 958 00:57:02,000 --> 00:57:05,800 more glucose on board than we need in this moment. 959 00:57:05,800 --> 00:57:09,700 We're going to raise insulin slightly that insulin going up 960 00:57:09,700 --> 00:57:15,500 is going to shuttle some of that glucose into other parts of the 961 00:57:15,500 --> 00:57:17,800 body, the liver. Ever muscle cells. 962 00:57:20,900 --> 00:57:26,900 If you but over time, you can overtax the system and become 963 00:57:26,900 --> 00:57:31,700 insulin resistant, which means I always like, I'm your audience 964 00:57:31,700 --> 00:57:34,500 already knows this. But I like in it together, like 965 00:57:34,500 --> 00:57:38,000 really like a song on the radio and you just keep turning it up. 966 00:57:38,300 --> 00:57:41,000 It stops sounding loud after a while. 967 00:57:41,200 --> 00:57:43,500 Yeah, and then somebody else gets in the car and they're 968 00:57:43,500 --> 00:57:46,200 like, what is wrong with you? That is too loud. 969 00:57:47,100 --> 00:57:49,600 You become sound resistant. As you keep cranking up the 970 00:57:49,600 --> 00:57:54,800 volume, When you are constantly overwhelming your cells, they 971 00:57:54,800 --> 00:57:58,500 become insulin resistant, they don't recognize insulin at lower 972 00:57:58,500 --> 00:58:00,900 volumes. So you keep, having to raise the 973 00:58:00,900 --> 00:58:04,200 volume, which means, whereas a little bit of insulin, we used 974 00:58:04,200 --> 00:58:06,400 to do the job now, you need a lot of insulin. 975 00:58:07,000 --> 00:58:13,000 And so that's insulin resistance and that, but that's 976 00:58:13,300 --> 00:58:17,100 pathological and from a busy and mechanistic standpoint that 977 00:58:17,100 --> 00:58:20,900 continually elevated level of insulin, Owen. 978 00:58:21,400 --> 00:58:23,600 Yeah, is very inflammatory towards the body. 979 00:58:24,200 --> 00:58:28,900 It is very inflammatory and that chronically elevated insulin is 980 00:58:29,600 --> 00:58:34,000 associated with a lot of progressive diseases, heart 981 00:58:34,000 --> 00:58:37,800 disease, cancer. Like it's insulin is a growth 982 00:58:37,800 --> 00:58:40,300 hormone and it tells the body to grow. 983 00:58:40,300 --> 00:58:43,800 And so it is very associated with a lot of problems. 984 00:58:44,900 --> 00:58:48,200 If you want to read a book about that been bickmans, why we get 985 00:58:48,200 --> 00:58:52,500 sick is a good one about how Anemia chronically High insulin 986 00:58:53,000 --> 00:58:55,700 leads to a lot of health problems, including type 2 987 00:58:55,700 --> 00:59:01,200 diabetes but not exclusively, but not only that one, but there 988 00:59:01,200 --> 00:59:06,100 is in the literature something that can occur called 989 00:59:06,700 --> 00:59:08,900 physiological insulin resistance. 990 00:59:08,900 --> 00:59:12,000 Now, in this case, of physiological insulin 991 00:59:12,000 --> 00:59:17,300 resistance, you won't see high fasting insulin or high 992 00:59:17,300 --> 00:59:19,400 c-peptide, which are both markers that. 993 00:59:19,400 --> 00:59:25,000 Say, your, A body is, in a chronic hyperinsulinemic state, 994 00:59:25,000 --> 00:59:26,800 right? You're you're not swimming in a 995 00:59:26,800 --> 00:59:30,800 sea of high, insulin people who generally have physiological 996 00:59:30,800 --> 00:59:34,400 insulin resistant or people that actually have low fasting 997 00:59:34,400 --> 00:59:37,300 insulin. But what's happening is that 998 00:59:37,300 --> 00:59:44,400 their body has gotten so used to not needing much insulin to help 999 00:59:44,400 --> 00:59:51,200 their so insulin. I'm stopping to try and make 1000 00:59:51,200 --> 00:59:53,300 sure I'm explaining this in ways that will help people. 1001 00:59:54,500 --> 00:59:59,300 Let's have you ever heard of people doing a glucose test? 1002 00:59:59,400 --> 01:00:02,400 Like, Crystal probably was asked to do one when she was pregnant, 1003 01:00:02,500 --> 01:00:04,900 right? It's where we knew would fail. 1004 01:00:06,400 --> 01:00:11,700 It's where you're like they give you 100 grams of sugary carbs or 1005 01:00:11,700 --> 01:00:14,100 75 or some number. And they're like drink this. 1006 01:00:14,100 --> 01:00:18,000 We want to see what your glucose does. 1007 01:00:18,600 --> 01:00:23,700 If someone's been eating low carb for a while, they will fail 1008 01:00:23,700 --> 01:00:30,400 that test because their body is not used to that much glucose, 1009 01:00:30,700 --> 01:00:38,700 and insulin is very stingy. So if if you are constantly 1010 01:00:38,700 --> 01:00:45,200 teaching your body, that we only need this much insulin for the 1011 01:00:45,200 --> 01:00:47,700 amount of carbohydrates, we tend to ingest. 1012 01:00:48,100 --> 01:00:53,900 It's like you live in California so you don't own a heavy parka, 1013 01:00:53,900 --> 01:00:56,300 right? Because you don't need it here, 1014 01:00:56,300 --> 01:01:00,800 but if I suddenly drop that person in the middle of the 1015 01:01:00,800 --> 01:01:05,000 Arctic, they're going to die because they so. 1016 01:01:05,000 --> 01:01:10,800 But if you prep someone properly like if I took a low-carb person 1017 01:01:10,800 --> 01:01:15,000 and fed them carbs for three or four days, they're fasting 1018 01:01:15,000 --> 01:01:19,600 insulin would creep up enough that they Hood handle that 1019 01:01:19,600 --> 01:01:26,100 sudden influx of glucose. And so, that is a short-term 1020 01:01:26,100 --> 01:01:30,300 physiological issue. It's not a chronic or 1021 01:01:30,300 --> 01:01:33,500 pathological issue. It's just how you've trained 1022 01:01:33,500 --> 01:01:38,100 your body to respond. And so, I don't see it as a 1023 01:01:38,100 --> 01:01:39,500 problem. Yeah. 1024 01:01:39,500 --> 01:01:44,700 I like the Adaptive glucose sparing terminology a bit better 1025 01:01:44,700 --> 01:01:47,300 and I think, I think there's been a lot of fear-mongering 1026 01:01:47,300 --> 01:01:49,400 around this. Geological instant resistance, 1027 01:01:49,400 --> 01:01:53,100 but I feel like, yeah, like like by my standards, if I was to 1028 01:01:53,100 --> 01:01:55,900 consume a whole bunch of carbohydrates, I kind of liken 1029 01:01:55,900 --> 01:01:59,200 it to the inverse of Quito. Flute-like if you have not been 1030 01:01:59,200 --> 01:02:02,600 in a ketogenic diet for years and then you do a ketogenic 1031 01:02:02,600 --> 01:02:04,500 diet, you're going to have these quote-unquote keto, flu-like 1032 01:02:04,500 --> 01:02:07,200 symptoms, because you're basically 180 degree shift in 1033 01:02:07,207 --> 01:02:09,400 your body's primary fuel source, the same is true in Reverse. 1034 01:02:09,400 --> 01:02:11,800 If you've been key to for quite some time when you transition to 1035 01:02:12,000 --> 01:02:15,800 consuming more carbohydrates, it's not like your body forgets. 1036 01:02:15,800 --> 01:02:18,300 How to process, though. That just takes a little Bit of 1037 01:02:18,308 --> 01:02:22,100 a nap regulatory period. Yeah you just weren't ready, 1038 01:02:22,300 --> 01:02:25,600 click your body like whoa, whoa, whoa, we don't have the gear yet 1039 01:02:26,400 --> 01:02:30,600 and so you just need to. Yeah, your body will not forget 1040 01:02:30,600 --> 01:02:35,200 what to do with carbohydrates. It, that is Elemental to who we 1041 01:02:35,200 --> 01:02:44,100 are the species. It is just that you need to. 1042 01:02:44,600 --> 01:02:47,500 I mean I don't think that abrupt change is good for anybody. 1043 01:02:48,100 --> 01:02:53,000 If you were, if you took like months off of going to the gym 1044 01:02:53,000 --> 01:02:55,700 and then you went in and did your normal gym routine you 1045 01:02:55,700 --> 01:02:57,400 would break yourself. Yeah. 1046 01:02:58,500 --> 01:03:02,900 It's just like anything else. You gotta be aware that 1047 01:03:02,900 --> 01:03:07,000 transitional periods are weird and you've got to take care of 1048 01:03:07,000 --> 01:03:10,300 yourself in them. And I think some people have 1049 01:03:10,300 --> 01:03:13,400 used this concept of physiological insulin resistance 1050 01:03:13,800 --> 01:03:18,600 as an argument in favor of always consuming some A sign 1051 01:03:18,600 --> 01:03:22,300 carbohydrates to prevent that from happening which I totally 1052 01:03:22,300 --> 01:03:25,200 respect that argument. But I don't necessarily think it 1053 01:03:25,200 --> 01:03:29,200 is inherently required. It's just kind of like what do 1054 01:03:29,200 --> 01:03:31,600 you want to optimize for so much? 1055 01:03:32,300 --> 01:03:33,900 Right? Well, I guess my question to 1056 01:03:33,900 --> 01:03:39,300 them would be like, why? Like, I mean, like I eat more 1057 01:03:39,300 --> 01:03:42,000 carbs than you do these days. I'm more on a low-carb diet than 1058 01:03:42,000 --> 01:03:44,000 purely keto. So I don't think I would fail a 1059 01:03:44,008 --> 01:03:49,800 glucose test but but I'm Very strongly on team. 1060 01:03:49,800 --> 01:03:53,000 Eat the way that works for you. So I'm not against if somebody's 1061 01:03:53,000 --> 01:03:55,500 like, hey, I like to keep carbs on board. 1062 01:03:55,500 --> 01:03:59,800 So I'll never be in that state of my body being confused, but 1063 01:04:00,400 --> 01:04:04,300 you would never know that you're having that problem. 1064 01:04:04,400 --> 01:04:08,000 Unless you did a blood test right there are if you are 1065 01:04:08,000 --> 01:04:11,500 somebody that now some people get gastric distress, their 1066 01:04:11,500 --> 01:04:16,000 stomach gets upset when they eat a food, they're not used to, but 1067 01:04:16,000 --> 01:04:17,900 that's good. That's a separate topic. 1068 01:04:18,100 --> 01:04:19,600 I mean, that will happen with a lot. 1069 01:04:19,600 --> 01:04:21,400 Like if you're lactose intolerant, there's so many 1070 01:04:21,400 --> 01:04:22,600 reasons. You might get a stomach ache. 1071 01:04:22,600 --> 01:04:26,700 So you gotta, you gotta play into that but just the like the 1072 01:04:26,700 --> 01:04:29,700 fact that your blood sugar was a little higher than it normally 1073 01:04:29,700 --> 01:04:34,700 is Most people I said a little bit higher. 1074 01:04:34,700 --> 01:04:38,200 I don't mean like sky-high but a little bit higher, you won't 1075 01:04:38,200 --> 01:04:40,200 notice that. Yeah there. 1076 01:04:40,200 --> 01:04:45,700 Well there's no downside if you're working out and you eat 1077 01:04:45,700 --> 01:04:49,600 some extra carbs and I fed you an apple right before a workout, 1078 01:04:49,700 --> 01:04:51,500 your body would just use that in the workout. 1079 01:04:51,500 --> 01:04:54,000 I don't think you would, unless you got a stomachache, I don't 1080 01:04:54,000 --> 01:04:56,700 think you would really, actually even probably notice it. 1081 01:04:58,000 --> 01:05:03,900 And so the argument that people might be making That you don't 1082 01:05:03,900 --> 01:05:08,200 want to get in that state where your body is confused. 1083 01:05:09,000 --> 01:05:12,000 I just, I think they're not giving their body enough credit. 1084 01:05:12,400 --> 01:05:16,100 Yeah, I totally 100% agree. 100% agree. 1085 01:05:17,800 --> 01:05:20,600 I have been remiss had not even talked about your other book, 1086 01:05:20,600 --> 01:05:22,600 which I honestly, to be fair. I don't even know you had 1087 01:05:22,600 --> 01:05:26,100 written until you see the comet since last book which I had a 1088 01:05:26,100 --> 01:05:29,400 copy of that, but thanks for the additional copy but I didn't 1089 01:05:29,400 --> 01:05:33,000 realize that you had written a Recipe book A book Niche. 1090 01:05:33,000 --> 01:05:37,300 Yeah, yeah Nation. I a couple of years ago were 1091 01:05:37,300 --> 01:05:40,700 hanging out and we were talking about like, our sort of family 1092 01:05:40,700 --> 01:05:42,800 favorites over the holiday season. 1093 01:05:42,800 --> 01:05:45,400 And so we decided to put them in a book and we just had a digital 1094 01:05:45,400 --> 01:05:48,200 book at the time. But we when we printed Common 1095 01:05:48,200 --> 01:05:51,000 Sense Labs, I realized, oh, let's get some of these books 1096 01:05:51,000 --> 01:05:55,600 printed as well of the, it's called our holiday table. 1097 01:05:55,600 --> 01:06:01,300 And it's you know, about 100 page recipe book, easy. 1098 01:06:01,600 --> 01:06:03,100 Not too. There are a few that I'm like 1099 01:06:03,100 --> 01:06:05,400 this one's kind of complicated but it's fun for the holidays, 1100 01:06:05,400 --> 01:06:10,300 but most of them, super simple. It's all like celebratory 1101 01:06:10,300 --> 01:06:13,700 holiday style food. Some of the recipes are niches 1102 01:06:13,700 --> 01:06:16,000 based on Family Recipes. Some of the recipes are mine 1103 01:06:16,000 --> 01:06:21,000 based on family recipes and it should have fun way to get some 1104 01:06:21,000 --> 01:06:25,100 holiday recipes in Your Arsenal. I like it. 1105 01:06:25,100 --> 01:06:27,500 I like it was is a fried turkey in there. 1106 01:06:28,500 --> 01:06:33,500 There is not fried turkey but there is Now, in the cookbook of 1107 01:06:33,500 --> 01:06:36,600 next year, they'll be an update by the way, but this year. 1108 01:06:36,900 --> 01:06:41,400 So in the cookbook I did. I, Nisha does cornish game hens 1109 01:06:41,400 --> 01:06:45,300 and I did the turkey and my turkey recipe used to be cooking 1110 01:06:45,300 --> 01:06:49,900 the turkey upside down, which is the breast side down and the 1111 01:06:49,908 --> 01:06:53,800 Dark Side Up. It doesn't look as good but then 1112 01:06:53,800 --> 01:06:57,300 as you're cooking it all the fat from the dark meat, drips 1113 01:06:57,300 --> 01:07:00,100 through the chicken, the breast part gets you. 1114 01:07:00,700 --> 01:07:03,000 And so it keeps Is it moister it Cooks? 1115 01:07:03,000 --> 01:07:04,700 It slower. So you don't end up with dry 1116 01:07:04,700 --> 01:07:07,700 white meat. But this year, Eric my boyfriend 1117 01:07:07,700 --> 01:07:14,700 and I did spatchcock to Turkey. What does an this spatchcock 1118 01:07:15,600 --> 01:07:22,100 case pellet? Which we SP a TC HC Ock, I think 1119 01:07:22,200 --> 01:07:26,700 span fat measurement for. If you basically remove the 1120 01:07:26,700 --> 01:07:30,900 backbone of the turkey, you can also spatchcock chicken or any 1121 01:07:30,900 --> 01:07:32,200 bird. Right. 1122 01:07:32,200 --> 01:07:36,800 You remove the spine. And then you've basically got 1123 01:07:36,800 --> 01:07:39,000 and then you and then you break its rims. 1124 01:07:39,000 --> 01:07:43,300 So you can see it's a very aggressive way to prep a turkey 1125 01:07:43,300 --> 01:07:46,200 but you cut out the spine and then you crack the ribs. 1126 01:07:46,400 --> 01:07:48,800 So you basically have a flat turkey. 1127 01:07:49,800 --> 01:07:52,700 Okay, does that make sense? Yeah, I'm following you used to 1128 01:07:52,707 --> 01:07:57,100 be sort of round and you take you cut out the back part of it 1129 01:07:57,200 --> 01:07:59,800 and then you crack it. So it's flat as possible. 1130 01:07:59,900 --> 01:08:04,900 So now it's all one plane and then you cook it and it Cooks 1131 01:08:05,000 --> 01:08:10,000 super fast. And it is so good and juicy and 1132 01:08:10,000 --> 01:08:13,300 because it Cooks so fast, it doesn't have time to dry out. 1133 01:08:13,900 --> 01:08:15,000 Gotcha. Gotcha. 1134 01:08:15,000 --> 01:08:19,399 We've always done a deep-fried turkey and are Hampshire. 1135 01:08:19,399 --> 01:08:21,300 That's delicious. It is amazing. 1136 01:08:21,300 --> 01:08:24,700 Like I love deep-fried turkey. It is hard to beat, it's 1137 01:08:24,700 --> 01:08:26,899 definitely a southern thing. I believe in my dad was getting 1138 01:08:26,899 --> 01:08:29,100 a doctorate Minnesota. He would deep fried turkeys for 1139 01:08:29,100 --> 01:08:31,000 people up there and they just like looked at him funny and 1140 01:08:31,000 --> 01:08:33,100 then they tried it and they just wanted him to keep bringing 1141 01:08:33,100 --> 01:08:37,500 deep-fried turkey. It like everybody uses, peanut 1142 01:08:37,500 --> 01:08:41,000 oil for deep fry a turkey and I don't know. 1143 01:08:41,000 --> 01:08:45,000 Like, what's your kind of get along little punk ass right now. 1144 01:08:45,000 --> 01:08:48,000 You sure peanut peanut oil is very high in poof, has 1145 01:08:48,000 --> 01:08:52,100 polyunsaturated fatty acids. So some people are very 1146 01:08:52,100 --> 01:08:58,000 concerned about the composition of their oils, one of the issues 1147 01:08:58,100 --> 01:09:01,800 about boils, you know, I have a good. 1148 01:09:02,200 --> 01:09:04,399 Well it's like I don't know if it covers all of it but I'll 1149 01:09:04,399 --> 01:09:05,200 send you a note. Oracle. 1150 01:09:05,200 --> 01:09:09,300 If you want to include it in the notes but about different oils 1151 01:09:09,300 --> 01:09:10,500 and cooking them at different things. 1152 01:09:12,399 --> 01:09:19,500 And So some like some people are very concerned about one frying 1153 01:09:19,500 --> 01:09:23,899 because frying causes a lot more oxidation and it's oxidized 1154 01:09:23,899 --> 01:09:27,000 peugeot's are considered to be pretty bad by a lot of people 1155 01:09:27,000 --> 01:09:29,000 for sure. But then other people will say 1156 01:09:29,000 --> 01:09:33,200 well when you fry something it Cooks so quickly that oil is 1157 01:09:33,200 --> 01:09:35,300 only in contact so is that really an issue, right? 1158 01:09:35,300 --> 01:09:37,000 So there's lots of debate about these things. 1159 01:09:37,800 --> 01:09:43,800 If I were to If I'm going out to a restaurant, I'm not worried 1160 01:09:43,800 --> 01:09:46,000 about what kind of oil you use and I'm going to assume it's a 1161 01:09:46,008 --> 01:09:49,200 bad one. I would just not get fried food, 1162 01:09:49,200 --> 01:09:50,399 right? I'm just like at there's a 1163 01:09:50,407 --> 01:09:54,000 little of it, not canola oil that I'm not super excited about 1164 01:09:54,000 --> 01:09:57,000 in that, I'm just going to assume it and move on with my 1165 01:09:57,000 --> 01:09:59,300 life but I don't buy it for my house. 1166 01:09:59,300 --> 01:10:02,800 So it's going to be a small fraction of my diet, right? 1167 01:10:03,300 --> 01:10:05,300 So I guess then my question is you know how many things you 1168 01:10:05,300 --> 01:10:07,800 frying peanut oil? If it's once a year or your 1169 01:10:07,800 --> 01:10:10,700 holiday turkey, am I going to freak out about it probably We 1170 01:10:10,708 --> 01:10:15,100 not yeah, but if it's a regular thing you do then I think it's 1171 01:10:15,100 --> 01:10:20,000 something to think about and in that case I would probably be 1172 01:10:20,000 --> 01:10:23,900 more inclined to fry in maybe tallow. 1173 01:10:25,300 --> 01:10:28,000 Which is beef fat. I agree. 1174 01:10:28,000 --> 01:10:30,500 It's very tasty. I was pricing out what it would 1175 01:10:30,500 --> 01:10:33,000 cost to get enough Tallow to deep-fried turkey and it's 1176 01:10:33,000 --> 01:10:35,800 something like 150 bucks for that. 1177 01:10:35,800 --> 01:10:40,600 That's probably not cheap. You know, you can render your 1178 01:10:40,600 --> 01:10:44,600 own callow. I know you hunt so you could 1179 01:10:44,600 --> 01:10:49,200 save the fat and render it for later. 1180 01:10:50,500 --> 01:10:53,200 But yeah, I mean the problem with frying like a turkey is 1181 01:10:53,200 --> 01:10:56,700 you've got to get like a giant Boiling fat. 1182 01:10:56,800 --> 01:11:01,100 Yeah, not use a small amount. So yeah, I mean it's definitely 1183 01:11:01,100 --> 01:11:05,300 something to think about but again, like I really try to go 1184 01:11:05,300 --> 01:11:08,400 on the like let's just be saying adult humans and if you're doing 1185 01:11:08,400 --> 01:11:14,300 this once or even twice a year and your diet is like top-notch, 1186 01:11:14,900 --> 01:11:18,000 all the rest of the year pretty much, I don't know that you're 1187 01:11:18,000 --> 01:11:21,000 ingesting enough. Problematic compounds in those 1188 01:11:21,600 --> 01:11:24,700 two servings of turkey, a year that were fried in peanut. 1189 01:11:24,800 --> 01:11:26,300 Boil. The I'm going to be upset about 1190 01:11:26,300 --> 01:11:27,800 them. Yeah, that's kind of the, The 1191 01:11:27,800 --> 01:11:30,400 Stance of taking on it because we'd literally did once twice a 1192 01:11:30,407 --> 01:11:33,800 year, but I do want to try it at a low fried, turkey, just 1193 01:11:33,800 --> 01:11:35,400 because that sounds like it's going to taste amazing. 1194 01:11:35,400 --> 01:11:38,200 Even if it's well maybe you could do just part of a turkey 1195 01:11:38,200 --> 01:11:41,000 or a very small turkey and see it so you don't have to buy as 1196 01:11:41,000 --> 01:11:43,500 much towel. There you go, maybe we'll have a 1197 01:11:43,500 --> 01:11:46,700 deep-fried recipe next to the spatchcock recipe. 1198 01:11:46,700 --> 01:11:49,900 Sure, you know, send it over, we'll put it in the in the 1199 01:11:49,907 --> 01:11:52,000 recipe book for next year. Love it. 1200 01:11:52,000 --> 01:11:55,500 I love it. Well, Kim, where do This book 1201 01:11:55,500 --> 01:11:57,900 comments and slams, what what does the neighbors? 1202 01:11:57,900 --> 01:12:01,800 Find it at Common Sense? Labs book.com you have to 1203 01:12:01,808 --> 01:12:07,600 include the word book. Common Sense Labs, book.com will 1204 01:12:07,600 --> 01:12:13,200 get you to the link for getting the labs book and Kim Howard 1205 01:12:13,200 --> 01:12:15,700 send.com forward. Slash books will actually get 1206 01:12:15,700 --> 01:12:17,900 you to all books that I have written. 1207 01:12:17,900 --> 01:12:23,000 Some of them are just ebooks and some of them are ebooks and 1208 01:12:23,000 --> 01:12:25,700 physical Books available. Is there a Separate website for 1209 01:12:25,700 --> 01:12:31,000 the recipe book as well or that is on Kim Howerton.com books. 1210 01:12:31,000 --> 01:12:33,800 It does not have its own URL at this point, it might in the 1211 01:12:33,800 --> 01:12:35,100 future, gotcha. I gotcha. 1212 01:12:35,100 --> 01:12:38,000 And for anything in all other things. 1213 01:12:38,000 --> 01:12:39,300 Kim Howard. And where do people go? 1214 01:12:40,700 --> 01:12:42,900 Tim. Howard and.com is my website. 1215 01:12:42,900 --> 01:12:47,100 So that's probably the number one place on social media on 1216 01:12:47,100 --> 01:12:50,800 Instagram and Facebook. I am the Katonah State. 1217 01:12:50,800 --> 01:12:56,400 Th e KET 0 n is T. And on YouTube, I'm just 1218 01:12:56,400 --> 01:13:00,200 empowered to love it. Well Kim, we're an hour 10 1219 01:13:00,200 --> 01:13:02,500 minutes into this and there's just still so many things. 1220 01:13:02,500 --> 01:13:04,600 I'd love to chat with you about what you seem to like, see each 1221 01:13:04,600 --> 01:13:09,100 other again here soon. What I know me to hang I will be 1222 01:13:09,100 --> 01:13:12,200 in Denver for low carb, Denver. You going to that? 1223 01:13:12,800 --> 01:13:14,900 I don't know, I've been invited. I've been invited to have a 1224 01:13:14,900 --> 01:13:19,500 booth there but I'm probably will not be going there to be 1225 01:13:19,500 --> 01:13:22,200 totally understand mate, and make its, which decision last 1226 01:13:22,200 --> 01:13:24,700 minute. But this first quarter, I've 1227 01:13:24,700 --> 01:13:27,700 intentionally not gone to any punt conferences that I can just 1228 01:13:27,900 --> 01:13:31,500 stick my head down and get to work on some things for smart. 1229 01:13:31,500 --> 01:13:33,800 Yes, I probably will not be going to that one. 1230 01:13:33,900 --> 01:13:37,500 My first for sure conference is the one is Quito Con in April. 1231 01:13:38,200 --> 01:13:41,200 Yeah, I wasn't going to go to Kyoto con, but Nisha and Ken 1232 01:13:41,200 --> 01:13:44,400 Berry talked me into it. So, I'm attending I'm not 1233 01:13:44,400 --> 01:13:46,700 speaking or doing anything official. 1234 01:13:46,700 --> 01:13:49,500 I'm just going to go to say, hey, to people. 1235 01:13:49,700 --> 01:13:52,500 Well, let's most certainly get if not before then. 1236 01:13:52,500 --> 01:13:55,700 Certainly then let's get like a, like a little meet and greet 1237 01:13:55,700 --> 01:13:57,600 setup. We're all had dinner, something 1238 01:13:57,600 --> 01:13:59,800 together, like, we normally do, and we'll just go talk shop and 1239 01:13:59,800 --> 01:14:01,800 catch up. But hopefully, I mean shoot, 1240 01:14:02,100 --> 01:14:03,900 we'll have to see each other all before that. 1241 01:14:03,900 --> 01:14:06,900 That's not until April. Yeah, absolutely. 1242 01:14:06,900 --> 01:14:09,700 Let's we'll find a Time. Awesome will Kim. 1243 01:14:09,700 --> 01:14:12,600 It is always a pleasure. I think the world of you, I've 1244 01:14:12,600 --> 01:14:15,200 got most respect for you. What you doing, what you stand 1245 01:14:15,200 --> 01:14:17,800 for and I cannot wait until our next conversation. 1246 01:14:18,700 --> 01:14:21,800 Thanks so much. I back at you, I have to say, I 1247 01:14:21,800 --> 01:14:26,700 mean, you're just a pillar of the community or a stand-up guy, 1248 01:14:26,800 --> 01:14:33,100 a super awesome person and you married well and your kid isn't 1249 01:14:33,100 --> 01:14:35,400 bad either. So you're all a great. 1250 01:14:35,900 --> 01:14:40,000 A great family and I love what you're putting out there in the 1251 01:14:40,008 --> 01:14:41,700 world. Thank you, Kim will definitely. 1252 01:14:41,900 --> 01:14:44,200 Let's also definitely have a conversation in the 1253 01:14:44,208 --> 01:14:46,700 not-too-distant future. Maybe another podcast about 1254 01:14:46,800 --> 01:14:49,100 weight training, I'm curious to see what you've done with the 1255 01:14:49,100 --> 01:14:52,900 personally but then also throw your community specifically kind 1256 01:14:52,900 --> 01:14:56,800 of how how I can add any value to them if at all possible. 1257 01:14:56,800 --> 01:14:58,400 Because I think like you were saying at the very beginning 1258 01:14:58,400 --> 01:15:01,300 this podcast incorporating that into the day-to-day routine is 1259 01:15:01,600 --> 01:15:04,200 absolutely Paramount. Absolutely, I love to talk about 1260 01:15:04,200 --> 01:15:08,300 that in the future because so I think weight training for the 1261 01:15:08,800 --> 01:15:13,600 emotionally resistant is probably, you know, a good thing 1262 01:15:13,900 --> 01:15:17,000 to talk about physiological resistance, we get emotionally 1263 01:15:17,000 --> 01:15:18,200 resistance. I like you were coming up with 1264 01:15:18,200 --> 01:15:22,200 all kinds, there's all sorts of resistance out there, yes, yes, 1265 01:15:22,400 --> 01:15:24,400 awesome camera. We will talk soon for sure. 1266 01:15:24,400 --> 01:15:28,400 Until then you have a wonderful 2023, you too.