1 00:00:00,040 --> 00:00:02,560 Well, hello ladies and gents, Robert Sykes, Keto savage.com 2 00:00:02,560 --> 00:00:05,560 Today I've got special guest doctor Morgan Nolte on the line 3 00:00:05,560 --> 00:00:08,560 and we dive deep, deep, deep into the world of insulin, 4 00:00:08,760 --> 00:00:11,240 insulin resistance, how to improve one's insulin 5 00:00:11,240 --> 00:00:13,680 sensitivity. What are some lifestyle factors 6 00:00:13,680 --> 00:00:17,440 that you can put into play nutritionally, activity based 7 00:00:17,760 --> 00:00:20,240 sleep and stress related to improve one's insulin 8 00:00:20,240 --> 00:00:22,440 sensitivity. We talked quite a bit about 9 00:00:22,520 --> 00:00:25,920 mindsets and habits and routines because so much of one's 10 00:00:25,920 --> 00:00:29,400 compositional changes and health improvement stems from the mind 11 00:00:29,400 --> 00:00:31,760 state going into it. So thoroughly enjoy the 12 00:00:31,760 --> 00:00:33,200 conversation. I've got a lot of respect for 13 00:00:33,200 --> 00:00:36,720 her and what she's doing and the the the impact she's making. 14 00:00:36,720 --> 00:00:39,440 I've got no doubt that you will take something from this so that 15 00:00:39,440 --> 00:00:42,040 further delay, sit back, relax, enjoy the conversation with 16 00:00:42,040 --> 00:00:54,840 Doctor Morgan Nolte and we are live. 17 00:00:54,840 --> 00:00:56,320 Doctor Morgan Nolte, how are you? 18 00:00:57,160 --> 00:00:58,360 I'm doing great. Thank you. 19 00:00:58,680 --> 00:01:00,960 I'm excited to be having you on the podcast because we're going 20 00:01:00,960 --> 00:01:04,319 to talk about insulin resistance from a practical standpoint, but 21 00:01:04,319 --> 00:01:07,080 we're also going to dive into mindset and habits, which is 22 00:01:07,080 --> 00:01:09,120 something I'm super passionate about diving into. 23 00:01:09,120 --> 00:01:12,360 So very keen to dive in. But before we do, can you give 24 00:01:12,360 --> 00:01:15,280 me some some backs? Like what got you interested in? 25 00:01:15,280 --> 00:01:18,120 I know you have a background in working with geriatric patients. 26 00:01:18,120 --> 00:01:21,040 What led you to that path? Absolutely. 27 00:01:21,040 --> 00:01:25,600 So I loved my grandparents, you know, to be frank, eight out of 28 00:01:25,600 --> 00:01:28,200 nine of our grandparents were at our wedding, which was very 29 00:01:28,200 --> 00:01:30,840 special. I hung out with my grandparents 30 00:01:30,840 --> 00:01:35,400 a lot growing up and they really influenced my morals and my 31 00:01:35,400 --> 00:01:39,440 values and my marriage. You know, I, I chose the person 32 00:01:39,440 --> 00:01:42,760 I chose to marriage based on the, the marriage of my 33 00:01:42,760 --> 00:01:46,440 grandparents and we've modeled our relationship after theirs. 34 00:01:46,440 --> 00:01:52,000 And I just think grandparents are amazing and they play such 35 00:01:52,000 --> 00:01:53,640 an important role in the family unit. 36 00:01:54,400 --> 00:01:57,040 And I've understood that role more and more as I've gotten 37 00:01:57,040 --> 00:01:58,800 older. So I love them. 38 00:01:58,800 --> 00:02:01,160 First of all, I just, I felt like I needed to pay it forward 39 00:02:01,360 --> 00:02:03,880 to the next generation of grandparents and I wanted to 40 00:02:03,880 --> 00:02:06,440 help them age well so they could be there for their families like 41 00:02:06,440 --> 00:02:09,880 mine were there for me. And now I have a new perspective 42 00:02:09,880 --> 00:02:12,040 because we have a six year old and a four year old. 43 00:02:12,040 --> 00:02:16,820 And thankfully, thank goodness, we live a mile away from my in 44 00:02:16,820 --> 00:02:20,000 laws and about 30 minutes away from my parents. 45 00:02:20,480 --> 00:02:24,320 Especially going through COVID and those early childhood years 46 00:02:24,320 --> 00:02:26,640 running a business. Like I would not be able to 47 00:02:26,640 --> 00:02:30,320 pursue my career without childcare support for my mom's 48 00:02:30,840 --> 00:02:33,720 and they would not be able to support me if they didn't have 49 00:02:33,720 --> 00:02:37,120 the health to do so. And I was having a conversation 50 00:02:37,120 --> 00:02:40,200 with my son about what fills, what fills our bucket. 51 00:02:41,280 --> 00:02:44,840 I said, I said, honey, honestly, what fills my bucket is like 52 00:02:44,840 --> 00:02:46,360 alone time. No offense. 53 00:02:46,360 --> 00:02:49,120 I love you and Leah, but I need some alone time. 54 00:02:49,680 --> 00:02:51,960 And he was like, and I said, well, what fills your bucket? 55 00:02:51,960 --> 00:02:54,440 And he was like time with my grandparents. 56 00:02:55,000 --> 00:02:56,800 And I just think that's so special. 57 00:02:56,800 --> 00:03:01,160 So I really loved that older population and I wanted to help 58 00:03:01,160 --> 00:03:02,920 them be healthy, to be there for their families. 59 00:03:02,920 --> 00:03:07,040 But as I got into geriatric physical therapy, what I quickly 60 00:03:07,040 --> 00:03:10,600 realized was that I was often helping people in a way that 61 00:03:10,600 --> 00:03:14,840 felt like it was too little, too little too late, and in a way 62 00:03:14,840 --> 00:03:17,400 that felt like my hands were tied and my mouth was muzzled. 63 00:03:17,400 --> 00:03:20,920 So in PTI did a lot of post acute rehab. 64 00:03:21,280 --> 00:03:25,200 So someone had like a stroke, a heart attack, a fall, a diabetic 65 00:03:25,200 --> 00:03:27,520 amputation, those kinds of things. 66 00:03:27,520 --> 00:03:30,360 They would go to the hospital, then they would need rehab and I 67 00:03:30,360 --> 00:03:32,520 would work with them there or at home care. 68 00:03:32,520 --> 00:03:36,640 So after rehab, they went home and I would go to their homes 69 00:03:36,640 --> 00:03:40,680 and work with them. And I just, I felt like as P TS, 70 00:03:40,680 --> 00:03:43,320 we often have this exercise tunnel vision. 71 00:03:43,840 --> 00:03:48,680 And I knew it wasn't enough like to, to really restore somebody's 72 00:03:48,680 --> 00:03:53,920 quality of life, we have to start far before age 70 or 80 or 73 00:03:53,920 --> 00:03:55,680 90. And we have to include 74 00:03:55,680 --> 00:03:57,960 nutrition. We have to include habit change. 75 00:03:57,960 --> 00:04:02,680 We have to include stress management and sleep and those 76 00:04:02,680 --> 00:04:06,400 just those types of services aren't covered by insurance or 77 00:04:06,400 --> 00:04:10,640 physical therapist. So after I had my son, I said if 78 00:04:10,640 --> 00:04:13,760 I'm going to work, I'm going to do something I'm so passionate 79 00:04:13,760 --> 00:04:15,680 about. I'm going to do something that I 80 00:04:15,680 --> 00:04:17,480 would do for free for the rest of my life. 81 00:04:17,560 --> 00:04:20,640 And so that's really how I created Civilly, which we help 82 00:04:20,640 --> 00:04:23,760 people adopt all of those important habits so that they 83 00:04:23,760 --> 00:04:28,160 can age well and be active and remain independent and not be 84 00:04:28,160 --> 00:04:31,480 dependent on medications or their loved ones to take care of 85 00:04:31,480 --> 00:04:33,960 them. So that they can show up and do 86 00:04:33,960 --> 00:04:36,640 whatever they, you know, need, want and love to do as long as 87 00:04:36,640 --> 00:04:38,920 possible and be that positive role model. 88 00:04:39,200 --> 00:04:41,960 So that's kind of how I got into geriatrics and how I got a 89 00:04:41,960 --> 00:04:44,560 little bit out of geriatrics with the traditional sense. 90 00:04:44,560 --> 00:04:48,600 So we work a lot with people in their 50s, sixties and early 70s 91 00:04:48,880 --> 00:04:52,160 to help them reverse insulin resistance, which is really what 92 00:04:52,160 --> 00:04:56,000 I stumbled upon because man, after this heartbreaking case 93 00:04:56,000 --> 00:04:59,200 after case after case after case of diabetes and heart disease 94 00:04:59,200 --> 00:05:04,640 and dementia, I started to realize during my lengthy 95 00:05:04,640 --> 00:05:08,640 history and physical reviews, I was definitely the PT that came 96 00:05:08,640 --> 00:05:11,640 early and stayed, stayed late and read all the documentation 97 00:05:11,640 --> 00:05:14,920 and was very prepared. You know, everyone had a cluster 98 00:05:14,920 --> 00:05:20,840 of acronyms, DMHTNHLD, diabetes, you know, that stands for 99 00:05:20,840 --> 00:05:24,800 diabetes, hypertension, altered cholesterol. 100 00:05:25,240 --> 00:05:28,320 And it's like, why doesn't somebody just have diabetes? 101 00:05:28,320 --> 00:05:30,680 Like why doesn't someone only have heart disease? 102 00:05:30,720 --> 00:05:34,200 Why does this person with dementia also have XY and Z 103 00:05:35,160 --> 00:05:36,840 conditions? And it's because it all really 104 00:05:36,840 --> 00:05:38,520 traces back to insulin resistance. 105 00:05:39,000 --> 00:05:43,000 So that was very eye opening to me because I don't remember 106 00:05:43,000 --> 00:05:45,200 learning about insulin resistance in school. 107 00:05:46,280 --> 00:05:49,120 I'd never seen insulin resistance on a history and 108 00:05:49,120 --> 00:05:51,680 physical. I'd never heard a physician talk 109 00:05:51,680 --> 00:05:55,200 about insulin resistance, and yet it was still causing all of 110 00:05:55,200 --> 00:05:58,680 these diseases. And I realized that we are 111 00:05:58,680 --> 00:06:01,680 treating disease way too reactively in this country, and 112 00:06:01,680 --> 00:06:05,280 we have to be more proactive if we want to preserve somebody's 113 00:06:05,280 --> 00:06:08,080 quality of life and impact that they can have with their life. 114 00:06:08,520 --> 00:06:13,320 And so that's how I kind of zoned in on insulin resistance 115 00:06:13,320 --> 00:06:17,520 and inflammation was because as I researched disease more, 116 00:06:17,520 --> 00:06:19,680 because that's my passion is disease prevention. 117 00:06:20,200 --> 00:06:23,760 And if you can really live in a way that keeps your insulin low 118 00:06:23,760 --> 00:06:26,200 and your inflammation low, you're killing the most birds 119 00:06:26,200 --> 00:06:29,120 with one stone. So to me, that was just the 120 00:06:29,120 --> 00:06:33,440 easiest way to teach this low insulin, low inflammation 121 00:06:33,440 --> 00:06:38,520 lifestyle to help people lose the excess weight, gain muscle, 122 00:06:38,840 --> 00:06:42,640 but most importantly, prevent and reverse diabetes because 123 00:06:42,640 --> 00:06:45,720 that disease will just take it out of you. 124 00:06:46,040 --> 00:06:49,840 So you'll know, as you'll learn, Robert, there are no short 125 00:06:49,840 --> 00:06:51,360 answers. They are only long winded 126 00:06:51,360 --> 00:06:54,400 answers from my corner. No, no, I totally agree on all 127 00:06:54,400 --> 00:06:56,560 fronts. And I feel like that motivation 128 00:06:56,560 --> 00:06:59,680 for getting into your field and line of work is, you know, I 129 00:06:59,680 --> 00:07:03,160 can, I can relate with that. I've got, I'm fortunate enough 130 00:07:03,160 --> 00:07:07,040 to have been able to meet all of my grandparents, even a few of 131 00:07:07,040 --> 00:07:10,640 my great grandparents. I have a 2 year old now and his 132 00:07:10,640 --> 00:07:12,600 name is Robert. My name is Robert, My dad's name 133 00:07:12,600 --> 00:07:14,960 is Robert. And his dad's name is Robert, so 134 00:07:14,960 --> 00:07:16,280 there's four generations of Robert. 135 00:07:16,280 --> 00:07:19,600 And I've got a picture with all four Roberts together. 136 00:07:20,080 --> 00:07:22,680 And I'm so grateful to have that. 137 00:07:22,680 --> 00:07:26,720 But then I look at my grandparents just as you have, 138 00:07:26,720 --> 00:07:31,000 and it's like they, they're dealing with things right now 139 00:07:31,600 --> 00:07:33,880 because they're kind of all at that stage in life where 140 00:07:33,880 --> 00:07:36,840 they're, they're on the pretty quick downward trajectory. 141 00:07:36,840 --> 00:07:41,720 I've lost two of them and the other two are, are they're just 142 00:07:41,720 --> 00:07:43,840 declining really quickly. And it's sad to see. 143 00:07:43,840 --> 00:07:47,280 It's, it's hard to see the people that I have memories of, 144 00:07:47,640 --> 00:07:52,240 you know, being a strong person in my life now kind of just not 145 00:07:52,240 --> 00:07:56,240 able to do daily function. And if there's any way to 146 00:07:56,240 --> 00:08:00,800 reverse that or slow that or just mitigate against that in 147 00:08:00,800 --> 00:08:03,040 some form of fashion, I'm 100% on board with it. 148 00:08:03,040 --> 00:08:05,480 So I think the, what you're doing, the line of work you're 149 00:08:05,480 --> 00:08:09,600 in and just the lives you've impacted without a doubt is, is 150 00:08:09,600 --> 00:08:12,960 just my, my hat's off to you. I've got utmost respect for what 151 00:08:12,960 --> 00:08:14,480 you're doing. Thanks. 152 00:08:14,480 --> 00:08:16,040 Yeah. And I think I just had a unique 153 00:08:16,040 --> 00:08:19,120 perspective where, you know, you said you have 4 grandparents, 154 00:08:19,120 --> 00:08:23,840 some great grandparents, and a lot of people only experience 155 00:08:23,840 --> 00:08:26,600 aging through the lens of their parents or their grandparents. 156 00:08:26,600 --> 00:08:29,520 And so I got a very unique experience working with hundreds 157 00:08:29,520 --> 00:08:33,960 and hundreds of aging adults. And so you see the patterns very 158 00:08:33,960 --> 00:08:38,400 quickly of like what people are doing or not doing that led to 159 00:08:38,400 --> 00:08:41,799 the outcomes that they have. And it's really, you know, this 160 00:08:41,799 --> 00:08:45,240 is not complicated stuff. And I love Jim Rohn's quote. 161 00:08:45,240 --> 00:08:49,400 That's like, you know it all. It's all the easy things that 162 00:08:49,400 --> 00:08:53,000 lead to success or all the things that lead to success are 163 00:08:53,000 --> 00:08:56,480 easy to do, but they're all so easy not to do. 164 00:08:57,040 --> 00:08:59,320 And that really plays into the mindset piece that we'll get 165 00:08:59,320 --> 00:09:02,640 into later. But yeah, I'm so passionate 166 00:09:02,640 --> 00:09:04,400 about what I do just for that reason. 167 00:09:04,400 --> 00:09:06,760 I just love aging adults. I love families. 168 00:09:06,760 --> 00:09:11,840 I think the more we can prevent disease and be responsible with 169 00:09:12,280 --> 00:09:15,520 the resources that we have financially, energetically, 170 00:09:15,520 --> 00:09:18,840 physically, mentally, emotionally, spiritually, the 171 00:09:18,840 --> 00:09:22,040 better we can contribute to our family and society at large. 172 00:09:22,560 --> 00:09:25,160 Yeah, 100% agree. And when you look at, you know, 173 00:09:25,160 --> 00:09:27,880 inflammation as being the primary root cause to any type 174 00:09:27,880 --> 00:09:30,560 of ailment that people experience, especially as they 175 00:09:30,600 --> 00:09:34,960 age, so much of that can be avoided or most definitely 176 00:09:34,960 --> 00:09:38,120 minimized. And when you look at the 177 00:09:38,120 --> 00:09:42,240 trajectory of one's lifespan, like you can really start to see 178 00:09:42,240 --> 00:09:46,280 that fork in the road take place after, I don't know, probably 179 00:09:46,560 --> 00:09:48,520 year 20 or 30. And then it just pretty much 180 00:09:48,520 --> 00:09:54,080 goes at a compounding rate from there because of their daily, 181 00:09:54,480 --> 00:09:57,760 you know, habitual patterns like what you do daily compounded 182 00:09:57,760 --> 00:10:01,160 over time defines your outcome 100% and all, all facets of 183 00:10:01,160 --> 00:10:04,920 life, your relationships, your, your health, your wealth, 184 00:10:04,920 --> 00:10:07,400 everything. And when you look at people that 185 00:10:07,400 --> 00:10:12,560 are aging well, I mean, you look at their day-to-day life story 186 00:10:12,640 --> 00:10:15,280 in their 30s and 40s, like that's why they're aging well 187 00:10:15,280 --> 00:10:17,480 now. And the same is true in in 188 00:10:17,480 --> 00:10:20,000 reverse, like the people that are dropping off a Cliff right 189 00:10:20,000 --> 00:10:22,680 now, You look at what they've done during their 30s and 40s 190 00:10:22,680 --> 00:10:24,280 and continually compounded over time. 191 00:10:24,280 --> 00:10:28,240 And those were not good habits. And if you can just Simply put 192 00:10:28,240 --> 00:10:31,520 those right habits into practice early on, and then you're going 193 00:10:31,520 --> 00:10:34,280 to be so much better off for it. Absolutely. 194 00:10:34,280 --> 00:10:37,520 I, I equate it to saving for retirement, you know, is it, 195 00:10:38,000 --> 00:10:42,280 does it take sacrifice to not get the fancy car or upgrade 196 00:10:42,280 --> 00:10:45,200 your house or go out to eat every night? 197 00:10:45,200 --> 00:10:48,320 Like yes. And they're sacrifice either 198 00:10:48,320 --> 00:10:49,920 way. So I think that that's really 199 00:10:49,920 --> 00:10:51,800 important for people to understand with their health. 200 00:10:52,440 --> 00:10:54,800 Yes, you're going to be sacrificing some of your time. 201 00:10:54,800 --> 00:10:57,520 Maybe, yes, you're going to be sacrificing some foods you used 202 00:10:57,520 --> 00:11:02,400 to eat, sacrificing the extra episode on Netflix at night, but 203 00:11:02,400 --> 00:11:05,400 what are you sacrificing long term that's so much more 204 00:11:05,400 --> 00:11:08,400 important? Your health, your mobility, your 205 00:11:08,400 --> 00:11:13,480 independence, your impact. And I think one of the problems 206 00:11:13,480 --> 00:11:17,680 with people changing those day in and day out habits are their 207 00:11:17,680 --> 00:11:21,760 current circumstances. And they let their current 208 00:11:21,760 --> 00:11:24,080 circumstances kind of run the show. 209 00:11:24,080 --> 00:11:26,840 Like, oh, I don't have time, I don't have the money, I don't 210 00:11:26,840 --> 00:11:30,880 have the energy. And I mean, maybe we, maybe we 211 00:11:30,880 --> 00:11:33,720 just need to start with mindset because I think you don't do 212 00:11:33,720 --> 00:11:37,080 what you do. You don't get, you know, sub 4% 213 00:11:37,080 --> 00:11:42,240 body fat without that vision. Like you don't, you don't let 214 00:11:42,240 --> 00:11:46,680 the outside control the inside you, you make the inside drive 215 00:11:46,680 --> 00:11:49,520 the outside, the inside drives the results. 216 00:11:50,120 --> 00:11:53,800 And I think there's a lot of important exercises and things 217 00:11:53,800 --> 00:11:56,880 that we can take people through to create that future vision of 218 00:11:56,880 --> 00:12:00,440 yourself, that future version of yourself and then make your 219 00:12:00,440 --> 00:12:03,560 decisions from your goals, right. 220 00:12:03,560 --> 00:12:09,320 So I'd love to learn your process of how do you not let 221 00:12:09,320 --> 00:12:12,600 your current circumstances impact your goals And you're in 222 00:12:12,600 --> 00:12:17,560 a such a beautiful stage of life with a 2 year old too, because I 223 00:12:17,560 --> 00:12:20,960 don't know about you, but like my kids didn't sleep for years. 224 00:12:20,960 --> 00:12:24,360 And so it's very easy young parents, you know, to get the 225 00:12:24,360 --> 00:12:28,840 dad bod or the mom bod and kind of use, oh, I'm not sleeping or 226 00:12:28,840 --> 00:12:34,240 I'm really busy at work as like that external constraint to not 227 00:12:34,240 --> 00:12:37,120 pursue their goal. So how do you keep your mind 228 00:12:37,120 --> 00:12:40,080 sharp and focused and disciplined? 229 00:12:40,600 --> 00:12:44,200 I just have non negotiables. I think that's been and my, my, 230 00:12:44,360 --> 00:12:48,320 my superpower as a human being is to just get excited about 231 00:12:48,320 --> 00:12:54,480 doing something every single day that I can adhere to and puts me 232 00:12:54,480 --> 00:12:57,160 on the right trajectory. It's like for me, a very 233 00:12:57,160 --> 00:13:00,280 tangible way to look at that is just the food that I eat and the 234 00:13:00,280 --> 00:13:02,640 activities that I perform, specifically the food that I 235 00:13:02,640 --> 00:13:04,560 eat. Like we all have 100% control of 236 00:13:04,560 --> 00:13:08,480 what we put in our mouth. And if you have non negotiable 237 00:13:08,480 --> 00:13:12,240 place that you just do not deviate from, even when all else 238 00:13:12,240 --> 00:13:15,440 is in shambles, if you're eating quality food, you're certainly 239 00:13:15,440 --> 00:13:19,120 going to minimize a lot of adverse effects down the road. 240 00:13:19,680 --> 00:13:22,920 And then if you have that, that one thing that you can lean on, 241 00:13:24,120 --> 00:13:26,880 then you've got a solid foothold that you can use to climb out of 242 00:13:26,880 --> 00:13:28,800 whatever hell you currently find yourself in. 243 00:13:28,800 --> 00:13:31,760 So like for me, again, that's always been nutrition and some 244 00:13:31,760 --> 00:13:34,920 form of weight training. So like right now, I'm in a very 245 00:13:35,280 --> 00:13:38,520 just crazy time with the business and just like stressors 246 00:13:38,520 --> 00:13:40,680 and chaotic and I'm not sleeping, I'm traveling, I'm 247 00:13:40,680 --> 00:13:44,760 flying, I'm doing these things, but I still eat the foods that I 248 00:13:45,000 --> 00:13:48,440 am proud to eat and I know are nourishing my body and I'm still 249 00:13:48,440 --> 00:13:49,960 getting in some form of activity. 250 00:13:50,280 --> 00:13:54,720 Even if it's not my 100% best, you know, workout regimen, it's 251 00:13:54,720 --> 00:13:57,080 certainly better than nothing. And when you have those habits 252 00:13:57,080 --> 00:14:01,520 in place, my 80% is is still pretty freaking good. 253 00:14:01,520 --> 00:14:02,800 So like if you've. Got to lean. 254 00:14:02,880 --> 00:14:05,120 On to you can still. You can still move forward, you 255 00:14:05,120 --> 00:14:07,920 know. Yeah, I think I like that you 256 00:14:07,920 --> 00:14:11,520 call them non negotiables. I call them standards and my 257 00:14:11,520 --> 00:14:14,160 standards of behavior, I think the goal always drives the 258 00:14:14,160 --> 00:14:16,920 standards. I'd be interested to know some 259 00:14:16,920 --> 00:14:19,160 of your standards. I know some of mine are a daily 260 00:14:19,160 --> 00:14:22,040 mindset routine, like first thing in the morning, I'm waking 261 00:14:22,040 --> 00:14:25,200 up, I'm reading my kind of vision statement, and it's 262 00:14:25,240 --> 00:14:30,080 really all-encompassing because for me, having good health at 263 00:14:30,080 --> 00:14:33,440 the expense of my relationships is not worth it. 264 00:14:33,880 --> 00:14:37,040 Having a thriving business at the expense of my relationship 265 00:14:37,040 --> 00:14:40,240 isn't worth it. I will have it all and I will 266 00:14:40,240 --> 00:14:43,440 have a thriving business. I do, you know, a thriving 267 00:14:43,440 --> 00:14:46,080 business, great health, great relationships. 268 00:14:46,640 --> 00:14:50,360 And so for me, that daily mindset routine has to encompass 269 00:14:50,480 --> 00:14:54,600 all areas of my life. Otherwise, I'm very prone to 270 00:14:54,720 --> 00:14:58,040 like overdo it and run one area or the other. 271 00:14:58,040 --> 00:15:01,480 Usually it's business like overdo it on the work front, you 272 00:15:01,480 --> 00:15:05,480 know, So things like I expand in abundance, love and success 273 00:15:05,480 --> 00:15:07,600 everyday. That's from I think it's Gay 274 00:15:07,600 --> 00:15:10,520 Hendrick's book, the Big Leap. If you haven't read that one, 275 00:15:10,520 --> 00:15:13,000 that's good. And then you know, I'm a 276 00:15:13,000 --> 00:15:16,360 present, calm, intentional and engaged mom, loving, supportive, 277 00:15:16,360 --> 00:15:20,000 compassionate and empathetic wife and wise business owner. 278 00:15:21,360 --> 00:15:24,480 Like I take inspired and energetically aligned action and 279 00:15:24,480 --> 00:15:28,680 I really just feed myself. I feed my soul, I feed my mind 280 00:15:29,120 --> 00:15:31,480 with what I want to hear in the day. 281 00:15:31,480 --> 00:15:34,680 And that's almost like putting on glasses for the day where 282 00:15:34,680 --> 00:15:37,360 every single decision that I make is filtered through that 283 00:15:37,360 --> 00:15:40,720 lens of is this in line with my vision and is this in line with 284 00:15:40,720 --> 00:15:43,480 my values? And if it's not, the really cool 285 00:15:43,480 --> 00:15:46,320 thing is you'll start to feel it like in your heart and your 286 00:15:46,320 --> 00:15:48,000 soul. You'll feel that little tingle 287 00:15:48,000 --> 00:15:50,520 in your stomach that, oh, this decision is not quite right for 288 00:15:50,520 --> 00:15:52,680 me. And this food's probably not 289 00:15:52,680 --> 00:15:55,280 right for me and oh, I want to skip that workout, but that's 290 00:15:55,280 --> 00:15:58,080 out of integrity with my values. So I think that that's 291 00:15:58,080 --> 00:16:00,560 important. Like I'm just going to run in 292 00:16:00,560 --> 00:16:02,800 the list. So like some form of stress 293 00:16:02,800 --> 00:16:06,720 management, weekly connection with my spouse is important. 294 00:16:06,720 --> 00:16:09,960 So we have like a weekly meeting where we go over like meal 295 00:16:09,960 --> 00:16:14,320 plans, our schedule for the week, budget stuff, different 296 00:16:14,320 --> 00:16:16,840 things to be sure that like we're filling our bucket. 297 00:16:16,840 --> 00:16:18,920 So our bucket filling activities, we call it. 298 00:16:19,520 --> 00:16:21,400 And that's a non negotiable for me. 299 00:16:22,760 --> 00:16:26,840 Water, like sleeping 7 to 8 hours a night, moving, moving my 300 00:16:26,840 --> 00:16:30,160 body at least 30 minutes a day. All of these things, by the way, 301 00:16:30,160 --> 00:16:31,880 are how we address insulin resistance. 302 00:16:31,880 --> 00:16:36,120 So if people want to take notes, moving my body at least 30 303 00:16:36,120 --> 00:16:39,000 minutes, strength training, ideally at least three times a 304 00:16:39,000 --> 00:16:41,680 week. What else? 305 00:16:41,760 --> 00:16:45,080 Protein, at least 30 to 50 grams per meal. 306 00:16:46,440 --> 00:16:48,080 Fiber. I think it'd be interesting to 307 00:16:48,080 --> 00:16:52,360 have that conversation with you on fiber and what else? 308 00:16:52,360 --> 00:16:56,800 Oh, reducing added sugar as much as possible, prioritizing whole, 309 00:16:56,800 --> 00:16:59,880 real, unprocessed foods and then fasting. 310 00:16:59,880 --> 00:17:03,760 So for me, I think fasting's a really great tool and my goal is 311 00:17:03,760 --> 00:17:07,520 like 12 hours a day. So 12 hours is that standard 312 00:17:07,520 --> 00:17:14,280 where if I'm eating more than 12 hours a day, that's usually a 313 00:17:14,280 --> 00:17:17,200 sign that that's emotional eating or I didn't structure my 314 00:17:17,200 --> 00:17:18,880 meals well enough, that kind of thing. 315 00:17:18,880 --> 00:17:22,720 So I think having standards is helpful to assess my own 316 00:17:22,720 --> 00:17:27,240 behavior and see, all right, did I let the external circumstances 317 00:17:27,240 --> 00:17:32,480 dictate how I showed up today? And if not, great, yeah, good 318 00:17:32,480 --> 00:17:34,960 for me, let's keep it up. But if I did, I need to dig in 319 00:17:34,960 --> 00:17:38,280 and study myself. Like I think self study is so 320 00:17:38,280 --> 00:17:41,880 important in this conversation because man, you know, we both 321 00:17:41,880 --> 00:17:45,640 have courses and there are so many books and podcasts and 322 00:17:45,640 --> 00:17:48,080 YouTube videos. And I think that sometimes we 323 00:17:48,080 --> 00:17:53,560 confuse learning with entertainment and experience is 324 00:17:53,560 --> 00:17:56,240 really the best teacher. But how often are we actually 325 00:17:56,240 --> 00:17:58,440 sitting down to reflect and journal through our own 326 00:17:58,440 --> 00:18:02,800 experience and ask ourselves really valuable questions like 327 00:18:04,040 --> 00:18:05,880 where did I get off track today and why? 328 00:18:06,400 --> 00:18:09,520 What new emotional eating cues did I experience today? 329 00:18:10,440 --> 00:18:12,880 Where did I negotiate down with myself today? 330 00:18:13,280 --> 00:18:18,040 How did I justify skipping my workout or going off plan today? 331 00:18:18,520 --> 00:18:20,280 What's one thing I'm going to do better tomorrow? 332 00:18:20,280 --> 00:18:22,200 Like what's one thing I'm grateful for today? 333 00:18:22,200 --> 00:18:24,240 What's one thing I'm proud of myself for today? 334 00:18:24,800 --> 00:18:27,840 We need to take the time to get to know ourselves and to to 335 00:18:27,840 --> 00:18:31,600 study ourselves. So those are kind of an overview 336 00:18:31,600 --> 00:18:35,880 of my non negotiables and kind of those cornerstone habits that 337 00:18:35,880 --> 00:18:39,320 we really help our members implement to live this low 338 00:18:39,320 --> 00:18:42,320 insulin, low inflammation lifestyle. 339 00:18:42,680 --> 00:18:45,440 I'm kind of curious, what are your non negotiables for the 340 00:18:45,440 --> 00:18:46,760 day? Yeah. 341 00:18:46,760 --> 00:18:50,760 So it kind of depends on the season of life that I mean, like 342 00:18:50,760 --> 00:18:52,800 if I'm in a competition prep, it's going to skew things a 343 00:18:52,800 --> 00:18:56,720 little bit. I, I've got this philosophy that 344 00:18:56,720 --> 00:19:00,520 I, I refer to as tensegrity. So tensional integrity, because 345 00:19:00,520 --> 00:19:02,560 it's basically the polar opposite of balance. 346 00:19:02,560 --> 00:19:04,920 Like this notion of work life balance has never really sat 347 00:19:04,920 --> 00:19:06,960 well with me because by definition, if something is 348 00:19:06,960 --> 00:19:09,400 balanced, it is at equilibrium zero. 349 00:19:09,400 --> 00:19:11,280 And I don't want anything in my life to be 0. 350 00:19:12,120 --> 00:19:15,640 So, and if something's, you know, on a teeter totter scale, 351 00:19:15,640 --> 00:19:17,880 basically if something's going up, then something else is going 352 00:19:17,880 --> 00:19:21,640 down, I don't want that either. So Tensegrity is basically I've 353 00:19:21,640 --> 00:19:26,880 got five primary pillars in my life, 5 buckets, 5 columns, you 354 00:19:26,880 --> 00:19:32,320 know, 55 big monumental sanctions, you know, I define 355 00:19:32,320 --> 00:19:36,320 them as relationships, health, well, spirituality and self 356 00:19:36,320 --> 00:19:38,400 improvement. And as long as everything I'm 357 00:19:38,400 --> 00:19:42,440 doing in life is applicable to one of those in some form of 358 00:19:42,440 --> 00:19:46,440 fashion and they're all intertwined, then the whole, the 359 00:19:46,440 --> 00:19:48,240 whole being improved, so to speak. 360 00:19:48,240 --> 00:19:51,840 And there's times where I may be focusing on one more than the 361 00:19:51,840 --> 00:19:53,720 other. But even when one is not getting 362 00:19:53,720 --> 00:19:57,000 the primary focus, ideally everything is trending upwards. 363 00:19:57,000 --> 00:20:00,160 Like when I'm in a competition prep that's, you know, health, 364 00:20:01,000 --> 00:20:03,720 you know, section gets a lot more focus and a lot more 365 00:20:03,720 --> 00:20:06,240 attention. When I'm in a business, you 366 00:20:06,240 --> 00:20:08,200 know, primary moment of business, like it's kind of like 367 00:20:08,200 --> 00:20:10,120 an always an underlying thing, but that's obviously getting 368 00:20:10,120 --> 00:20:11,840 more focused. But everything is trying to 369 00:20:11,840 --> 00:20:14,360 build those five pillars in some form or fashion. 370 00:20:14,720 --> 00:20:18,560 As far as like non negotiables, I have, you know, just all with 371 00:20:18,680 --> 00:20:21,800 all the time, notwithstanding anything, eating the right food, 372 00:20:22,320 --> 00:20:25,920 getting up early, spending time with my wife, having a time of 373 00:20:25,920 --> 00:20:29,480 day where I can just talk with her about, you know, goals, 374 00:20:29,480 --> 00:20:31,880 aspirations, pros, cons, things that we need to work on. 375 00:20:31,880 --> 00:20:34,720 Like I think communication is key with any relationship and I 376 00:20:34,720 --> 00:20:38,000 look at relationships that I admire and one of the common, 377 00:20:38,400 --> 00:20:40,240 you know, denominators amongst all of them is having a 378 00:20:40,240 --> 00:20:42,600 dedicated time to talk with your significant other. 379 00:20:42,600 --> 00:20:44,760 So having that as a non negotiable is key. 380 00:20:45,600 --> 00:20:48,360 You know, having some form of resistance training into the mix 381 00:20:49,120 --> 00:20:52,000 pretty much without fail is always there as well. 382 00:20:53,200 --> 00:20:56,440 Getting sleep is something that I've always kind of sacrificed, 383 00:20:56,440 --> 00:20:58,840 but I'm trying to actually focus more on sleep at the moment. 384 00:20:58,840 --> 00:21:03,240 So getting that dialed in. But that's just kind of a few 385 00:21:03,240 --> 00:21:06,200 off the top there. And I have tried journaling and 386 00:21:06,920 --> 00:21:11,520 being more reflective at times, having time of like prayer, 387 00:21:11,520 --> 00:21:13,880 spirituality, and the journaling's been good. 388 00:21:13,880 --> 00:21:17,600 But there's times where it seems like I'm going through it in a 389 00:21:17,600 --> 00:21:21,560 distracted state. So I try to be mindful of that. 390 00:21:21,560 --> 00:21:23,720 And if I feel like I'm just simply doing it to check the 391 00:21:23,720 --> 00:21:27,200 box, then I'll have a moment without it so that I can see if 392 00:21:27,200 --> 00:21:29,920 it's, you know, yielding a net positive or negative. 393 00:21:30,680 --> 00:21:33,720 But some form of reflection is always there, whether or not 394 00:21:33,720 --> 00:21:36,920 it's written on a paper or, you know, digital tablet or just 395 00:21:36,920 --> 00:21:39,560 simply taking a moment to pause and reflect, like some form of 396 00:21:39,560 --> 00:21:42,280 reflection is always in place. I love that. 397 00:21:42,280 --> 00:21:45,280 And I completely agree with what you said about balance because 398 00:21:45,280 --> 00:21:48,680 to me something is only in balance for a split second. 399 00:21:48,680 --> 00:21:50,520 You know, if you're thinking about like somebody on the 400 00:21:50,520 --> 00:21:53,320 teeter totter or somebody on the balance team with their leg up 401 00:21:53,320 --> 00:21:55,200 in the air, like you can't maintain that. 402 00:21:55,640 --> 00:21:59,040 And so one of our company values is work, life harmony. 403 00:22:00,000 --> 00:22:02,960 And I like that better because, you know, think about like an 404 00:22:02,960 --> 00:22:05,320 orchestra. There's a ton of different music 405 00:22:05,320 --> 00:22:08,200 or like instruments playing, but they all work together. 406 00:22:08,200 --> 00:22:10,920 And you know, sometimes the violins might be louder or the 407 00:22:10,920 --> 00:22:13,800 piano might be louder, but it's all in harmony with each other. 408 00:22:14,200 --> 00:22:17,440 And I think that's what's most important to me at this stage of 409 00:22:17,440 --> 00:22:24,080 life is just that I feel like, you know, work, life me harmony 410 00:22:24,080 --> 00:22:27,120 is it is in place. And I think that there's really 411 00:22:27,120 --> 00:22:31,480 a lot of people that go through their life without the intention 412 00:22:31,480 --> 00:22:34,360 that we do. And I think if the listeners can 413 00:22:34,360 --> 00:22:37,480 take away like one thing from that, from this conversation, 414 00:22:37,920 --> 00:22:41,880 it's really to live with intention and attention. 415 00:22:41,920 --> 00:22:45,640 Because there's probably a lot of people listening right now 416 00:22:45,920 --> 00:22:49,120 doing more than one thing, listening and going for a walk, 417 00:22:49,120 --> 00:22:52,000 listening and doing the dishes, listening and driving the kids 418 00:22:52,000 --> 00:22:54,160 to school or folding laundry. And that's fine. 419 00:22:54,640 --> 00:22:58,920 And but I think that in order to really connect with that future 420 00:22:58,920 --> 00:23:03,040 vision and hold the space for that future vision, we have to 421 00:23:03,040 --> 00:23:06,200 be present in our current life, you know, because the present 422 00:23:06,200 --> 00:23:09,200 moment is all that we have to produce our current, our future 423 00:23:09,200 --> 00:23:11,680 results. So I'm really focusing more and 424 00:23:11,680 --> 00:23:13,360 more. You mentioned, you know, sleep, 425 00:23:13,440 --> 00:23:14,880 it's kind of what you're focusing on. 426 00:23:15,320 --> 00:23:18,360 I'm just focusing on like meditation more and more. 427 00:23:19,240 --> 00:23:20,760 Have you heard of the enhanced app? 428 00:23:20,760 --> 00:23:23,360 I really like that one. No, I've not heard of that. 429 00:23:23,360 --> 00:23:26,760 It's it's a meditation app. Yeah, it's a meditation app. 430 00:23:27,320 --> 00:23:29,760 I did the upgraded one. I think it was like 60 bucks a 431 00:23:29,760 --> 00:23:32,400 year or something, not too bad. And they have a lot of nice 432 00:23:32,400 --> 00:23:35,200 meditations because I have a very difficult time just like 433 00:23:35,200 --> 00:23:38,440 sitting and breathing. I understand that that's, you 434 00:23:38,440 --> 00:23:40,040 know, come back to your breath and all this stuff. 435 00:23:40,040 --> 00:23:43,160 And I'm like, I am, but man, it's almost like I'm trying to 436 00:23:43,160 --> 00:23:45,840 like wrangle a wild stallion just sitting there trying to 437 00:23:45,840 --> 00:23:47,240 breathe. Come back to me, come back to 438 00:23:47,240 --> 00:23:49,840 me. So the guided meditations really 439 00:23:49,840 --> 00:23:54,200 do help me kind of calm the mind and and ensure that the choices 440 00:23:54,200 --> 00:23:58,040 that I'm making are actually in alignment energetically and with 441 00:23:58,040 --> 00:24:01,400 my values. Because if we don't do that, if 442 00:24:01,400 --> 00:24:03,600 we're just going through the motions, if we're living to 443 00:24:03,600 --> 00:24:06,200 please other people, if we're living to meet the expectations 444 00:24:06,200 --> 00:24:08,560 of other people, that's just going to leave you feeling 445 00:24:08,560 --> 00:24:11,240 hollow. And I know because I've done it 446 00:24:11,240 --> 00:24:13,720 like, Oh my goodness, have you ever done that where you're just 447 00:24:13,720 --> 00:24:16,160 like maybe like before you started your business or 448 00:24:16,160 --> 00:24:17,960 something like that? Like, did you ever live for the 449 00:24:17,960 --> 00:24:20,640 expectations of other people? Yeah, I feel like everybody 450 00:24:20,640 --> 00:24:22,280 does, especially when they're young and they don't really know 451 00:24:22,280 --> 00:24:23,720 who they are yet. They're trying to find their 452 00:24:23,720 --> 00:24:26,840 identity, but they look at people they admire, they try to 453 00:24:26,840 --> 00:24:28,680 emulate that. They don't really know what 454 00:24:28,680 --> 00:24:31,600 their own morals and values are they're standing on yet. 455 00:24:32,040 --> 00:24:35,720 And then like you, like you reach a point when you do have 456 00:24:35,720 --> 00:24:37,400 that defined, you do know who you are. 457 00:24:37,480 --> 00:24:39,160 All of the other stuff is just noise. 458 00:24:39,160 --> 00:24:41,520 So anything that distracts from who you are and your calling is 459 00:24:41,520 --> 00:24:44,000 just irrelevant nonsense that you just need to get out of your 460 00:24:44,000 --> 00:24:47,400 life. I agree. 461 00:24:48,240 --> 00:24:51,720 But yeah, 100% and I think talking about habits, you know, 462 00:24:51,720 --> 00:24:54,120 habit stacking is great. Anything that you can kind of 463 00:24:54,480 --> 00:24:56,880 stack on top of one another. So I'm terrible with breath too. 464 00:24:56,880 --> 00:24:59,560 I feel like anytime I try to actually sit down, pause and 465 00:24:59,560 --> 00:25:02,400 return to my breath, I'm just like thinking about spreadsheets 466 00:25:02,400 --> 00:25:04,080 and accounting and stuff. You know, it's not really good. 467 00:25:04,840 --> 00:25:08,760 But one thing I do during the winter months is I have like a 468 00:25:08,880 --> 00:25:11,920 stock tank that I use as a cold plunge and I'll sit in that for 469 00:25:11,920 --> 00:25:15,280 like two or three minutes. And that forces me to, you know, 470 00:25:15,280 --> 00:25:18,000 focus on my breath. But I don't have it during the 471 00:25:18,000 --> 00:25:19,320 summer because it's just a stock thing. 472 00:25:19,320 --> 00:25:22,160 So I probably would benefit from having like a year long cold 473 00:25:22,160 --> 00:25:25,520 plunge set up because I feel like that is a great way to have 474 00:25:25,520 --> 00:25:28,840 it stack and that I am forced to focus on my breath, take 2-3 475 00:25:28,840 --> 00:25:31,760 minutes out of my day to just be still be present. 476 00:25:32,760 --> 00:25:34,960 So yeah, that that that would be a very tangible thing for me to 477 00:25:34,960 --> 00:25:39,040 implement year round for sure. That honestly, I'm going to be 478 00:25:39,040 --> 00:25:40,880 honest with you and the listeners, that is something I 479 00:25:40,880 --> 00:25:43,240 have not gotten into is cold plunging. 480 00:25:43,240 --> 00:25:46,920 And I have listened to podcast like Doctor Huberman had like a 481 00:25:46,920 --> 00:25:48,920 three hour podcast on the benefits of it. 482 00:25:49,480 --> 00:25:53,440 And I went to Hot Springs and where was it? 483 00:25:53,480 --> 00:25:55,760 Steamboat Springs in Colorado this February. 484 00:25:56,280 --> 00:25:59,080 And there's a place there called Strawberry Springs and they have 485 00:25:59,080 --> 00:26:03,000 like hot, you know, 106 and then like a 55 and like, I don't 486 00:26:03,040 --> 00:26:04,920 know, 30 or something degrees Spring. 487 00:26:05,640 --> 00:26:09,360 And yeah, I do hear from a lot of people, like newbies. 488 00:26:09,400 --> 00:26:10,920 They're just like, this is not my thing. 489 00:26:10,920 --> 00:26:13,800 I just don't like it. Do you hear that? 490 00:26:14,080 --> 00:26:17,000 Nobody likes jumping in in the beginning and then it becomes 491 00:26:17,000 --> 00:26:19,120 like addictive but. It's. 492 00:26:19,800 --> 00:26:22,040 And like the the whole like health benefits from it. 493 00:26:22,040 --> 00:26:24,880 You know, I've got no doubt that they probably exist. 494 00:26:24,880 --> 00:26:26,960 I don't know to what extent they exist. 495 00:26:26,960 --> 00:26:31,520 But for me, the psychological component alone is worth its 496 00:26:31,520 --> 00:26:34,240 weight in gold. Yeah, I think for me that's what 497 00:26:34,240 --> 00:26:36,040 it would be too. And and I've had discussions 498 00:26:36,040 --> 00:26:39,000 with friends about it and I'm like, you cannot tell me that 499 00:26:39,000 --> 00:26:42,480 sitting for three minutes in an ice back is ice bath is going to 500 00:26:42,480 --> 00:26:46,240 counteract the McDonald's or counter all of the inflammatory 501 00:26:46,240 --> 00:26:49,440 foods or like I I think it's almost like a cherry on top type 502 00:26:49,440 --> 00:26:52,480 of strategy. And then the other psychological 503 00:26:52,480 --> 00:26:57,000 strength versus one of those foundational things, I guess 504 00:26:57,000 --> 00:26:59,440 that and that's what I've been focusing on over the last five 505 00:26:59,440 --> 00:27:01,640 years is building those foundational things. 506 00:27:02,040 --> 00:27:04,240 So speaking on the foundational things, I want to kind of put 507 00:27:04,240 --> 00:27:07,200 the curtain back on that for people listening that want to, 508 00:27:07,640 --> 00:27:10,120 you know, decrease or just improve their insulin 509 00:27:10,120 --> 00:27:12,640 sensitivity. I guess what What are some of 510 00:27:12,640 --> 00:27:16,000 the core pillar movements? The low hanging fruit that 511 00:27:16,000 --> 00:27:19,320 wouldn't have a monumental bang for the proverbial buck? 512 00:27:20,400 --> 00:27:22,760 Yeah. Well, before we get to that, 513 00:27:22,840 --> 00:27:25,480 could we take some time to just kind of talk about insulin 514 00:27:25,480 --> 00:27:28,120 resistance and describe like what it is in case people are 515 00:27:28,120 --> 00:27:29,840 new to it? Totally rock'n'roll. 516 00:27:30,720 --> 00:27:32,680 Yeah. So insulin resistance, a lot of 517 00:27:32,680 --> 00:27:35,360 people haven't heard of the term, but it's essentially pre 518 00:27:35,360 --> 00:27:39,000 diabetes, type 2 diabetes. It's I like to describe insulin 519 00:27:39,000 --> 00:27:43,800 resistance as the railway going from New York to LA and Omaha is 520 00:27:43,800 --> 00:27:46,680 pre diabetes and LA is type 2 diabetes but it's all in the 521 00:27:46,680 --> 00:27:48,480 same rail. Gotcha and it. 522 00:27:48,840 --> 00:27:52,960 Yeah, it happens when, you know, when you stress your pancreas 523 00:27:52,960 --> 00:27:56,400 over and over and over and it has to secrete insulin to keep 524 00:27:56,400 --> 00:28:00,400 your blood sugars under control. Eventually your cells start to 525 00:28:00,440 --> 00:28:03,320 kind of tune down or like tune out insulin. 526 00:28:03,360 --> 00:28:07,520 So more and more is needed and the cells become resistant to 527 00:28:07,520 --> 00:28:11,160 anything that they, you know, have exposure to and high doses 528 00:28:11,160 --> 00:28:13,440 over time. So I like to say, like, think 529 00:28:13,440 --> 00:28:16,120 about it like an alcoholic. They used to get a buzz after 2 530 00:28:16,120 --> 00:28:21,000 drinks and then, you know, years later, now it takes 5 drinks to 531 00:28:21,000 --> 00:28:23,800 get the same effect because their cells have become a little 532 00:28:23,800 --> 00:28:25,800 bit desensitized. And that's how insulin 533 00:28:25,800 --> 00:28:28,360 resistance is. The cells become desensitized to 534 00:28:28,360 --> 00:28:30,600 insulin. So more and more has to be 535 00:28:30,600 --> 00:28:33,920 produced. And the problem with current 536 00:28:33,920 --> 00:28:36,920 medicine is we're not checking fasting insulin. 537 00:28:37,480 --> 00:28:40,920 So insulin resistance is flying under the radar completely for 538 00:28:40,920 --> 00:28:45,000 most people 'cause 88% of adults have some degree of insulin 539 00:28:45,000 --> 00:28:48,320 resistance and or metabolic dysfunction. 540 00:28:48,440 --> 00:28:51,520 So sometimes if you're not checking insulin, you don't 541 00:28:51,520 --> 00:28:52,920 know. But you could also look at like 542 00:28:52,920 --> 00:28:56,600 things like high blood sugar, high triglycerides, excess belly 543 00:28:56,600 --> 00:28:59,720 fat, high blood pressure. All of those are very early 544 00:28:59,720 --> 00:29:02,680 signs of insulin resistance that should be paid attention to. 545 00:29:03,800 --> 00:29:06,040 And you know, if you don't do anything about it, you're going 546 00:29:06,040 --> 00:29:09,440 to end up with diabetes and heart disease and probably some 547 00:29:09,440 --> 00:29:13,000 sort of cognitive impairment. So get your fasting insulin 548 00:29:13,000 --> 00:29:15,120 checked. You don't need the physician 549 00:29:15,480 --> 00:29:17,520 usually depending on the state to help you do this. 550 00:29:17,520 --> 00:29:20,840 You can go to likeultalabtests.com and then 551 00:29:20,840 --> 00:29:23,920 search for insulin test. We sell an at home insulin test 552 00:29:23,920 --> 00:29:27,840 like a finger prick 1. So you got to know your insulin. 553 00:29:27,840 --> 00:29:31,040 Ideally it should be two to six. So we need some insulin, right? 554 00:29:31,040 --> 00:29:33,960 Otherwise, you're a type one diabetic, no insulin is produced 555 00:29:33,960 --> 00:29:36,520 and you have to take it externally. 556 00:29:36,600 --> 00:29:39,840 Like type one diabetes used to be called the wasting disease. 557 00:29:40,960 --> 00:29:43,720 And I'd love to to talk to you a little bit more about this too, 558 00:29:43,720 --> 00:29:47,200 because sometimes they call insulin this fat creation and 559 00:29:47,200 --> 00:29:51,680 storage hormone, right? Because when you eat glucose or 560 00:29:51,680 --> 00:29:55,000 carbohydrates, that's going to spike your blood sugar and that 561 00:29:55,000 --> 00:29:57,160 spike in blood sugar spikes your insulin. 562 00:29:57,640 --> 00:30:00,160 And if you're not using that that energy right away through 563 00:30:00,160 --> 00:30:02,400 exercise, it's going to get shuffled off and you know, put 564 00:30:02,400 --> 00:30:04,800 in your muscle glycogen stores or your fat stores. 565 00:30:05,280 --> 00:30:08,080 So that's why insulin is the fat creation in storage hormone. 566 00:30:08,080 --> 00:30:11,080 But mainly that blood sugar regulating hormone is what's 567 00:30:11,080 --> 00:30:15,080 important. So if you have pre diabetes, if 568 00:30:15,080 --> 00:30:17,720 you have type 2 diabetes, you're absolutely insulin resistant, 569 00:30:17,720 --> 00:30:21,840 but you can be insulin resistant even if you have a healthy A1C 570 00:30:22,280 --> 00:30:25,040 and a healthy glucose, you really need to get that fasting 571 00:30:25,040 --> 00:30:27,960 insulin checked to see what's going on behind like under the 572 00:30:27,960 --> 00:30:32,760 under the hood essentially. So with that in mind, once we 573 00:30:32,760 --> 00:30:36,280 kind of have that shared understanding of all right, 574 00:30:36,280 --> 00:30:39,240 these are my symptoms, those are probably attributed to insulin 575 00:30:39,240 --> 00:30:41,680 resistance. Again, pay attention to high 576 00:30:41,680 --> 00:30:44,480 blood pressure, high triglycerides, excess belly fat, 577 00:30:44,480 --> 00:30:48,480 high blood sugar, sometimes like carbon sugar cravings, and then 578 00:30:48,480 --> 00:30:51,440 numbness or tingling in your feet or your hands or other 579 00:30:51,440 --> 00:30:53,760 signs. Once we have that in place, 580 00:30:53,760 --> 00:30:56,280 there's some really important things that you can do right 581 00:30:56,280 --> 00:30:58,200 away. And I'm trying to keep it 582 00:30:58,200 --> 00:31:00,720 simple. This is not necessarily the 583 00:31:00,720 --> 00:31:04,640 order that I teach implementing, but I kind of like teaching like 584 00:31:04,640 --> 00:31:06,720 this on a podcast. So people are like, just tell me 585 00:31:06,720 --> 00:31:08,680 what to do. And at times I'm like, OK, I'm 586 00:31:08,680 --> 00:31:11,800 going to tell you what to do. Stop drinking pop. 587 00:31:13,600 --> 00:31:15,040 How many? Yeah. 588 00:31:15,040 --> 00:31:19,280 Stop drinking pop, number one. Yeah, You know, it's just 589 00:31:19,320 --> 00:31:21,360 though, it's not even empty calories. 590 00:31:21,360 --> 00:31:25,600 I hate that term empty calories. These are damaging inflammatory 591 00:31:26,440 --> 00:31:31,000 blood sugar, spiking calories. And if you, you know, just do 592 00:31:31,000 --> 00:31:34,120 one thing to improve your health, let's work on that pop 593 00:31:34,120 --> 00:31:37,840 habit and don't replace it with diet pop because the artificial 594 00:31:37,840 --> 00:31:39,880 sweeteners in there are terrible for your vet health. 595 00:31:40,200 --> 00:31:42,480 They're going to cause inflammation, not make anything 596 00:31:42,480 --> 00:31:45,240 better. So that's one we really need to 597 00:31:45,240 --> 00:31:49,280 control the sugar in the diet because that refined and 598 00:31:49,280 --> 00:31:53,160 processed sugar and carbohydrate is typically what's spiking the 599 00:31:53,160 --> 00:31:56,760 blood glucose, causing a need for high levels of insulin in 600 00:31:56,760 --> 00:31:59,520 the 1st place. So the first thing I really 601 00:31:59,520 --> 00:32:04,400 recommend people doing on a podcast at least is reducing 602 00:32:04,400 --> 00:32:07,560 sugar. So pop liquid sugar, especially 603 00:32:07,560 --> 00:32:15,480 Gatorades, pop sweet tea, lemonade, icy drinks, and you'd 604 00:32:15,520 --> 00:32:17,880 be oh, sorry, go ahead. Market is healthy like orange 605 00:32:18,000 --> 00:32:20,080 juice, like your body is still oscillating that like sugar. 606 00:32:20,640 --> 00:32:23,040 Yes, apple juice, orange juice, all those things. 607 00:32:23,040 --> 00:32:26,560 They're, they're just sugar. And, and it's so unfortunate 608 00:32:26,560 --> 00:32:31,440 because in our society today, again, I love that word 609 00:32:31,440 --> 00:32:34,680 desensitization because what is it like? 610 00:32:34,680 --> 00:32:40,200 I think nearly 8 out of every seven to eight out of every 10 611 00:32:40,200 --> 00:32:43,360 adults in America is either overweight or obese. 612 00:32:43,880 --> 00:32:48,360 And like I said, 88% have some degree of metabolic dysfunction. 613 00:32:48,720 --> 00:32:53,120 So sick is normal essentially. And we were at a College World 614 00:32:53,120 --> 00:32:55,520 Series game and there is a little girl had a in front of 615 00:32:55,520 --> 00:32:57,640 us. She couldn't have been more than 616 00:32:57,640 --> 00:32:59,920 10. And in the time we were there 617 00:32:59,920 --> 00:33:05,360 for like half the game, she had something like a Sprite, you 618 00:33:05,360 --> 00:33:11,880 know, like a, a bottle of pop, a pretzel, an icy, I think it was 619 00:33:11,960 --> 00:33:15,320 like a icy slushy drink and then a box of candy. 620 00:33:16,320 --> 00:33:20,160 And I'm like, this family has no idea what they're doing to her. 621 00:33:20,240 --> 00:33:22,520 She has no idea what she's putting in her mouth. 622 00:33:22,520 --> 00:33:26,120 And this is so sad. And I. 623 00:33:26,400 --> 00:33:28,400 Do you have any other children besides a 2 year old? 624 00:33:28,880 --> 00:33:31,040 Not yet, not yet, just the two year old right now. 625 00:33:31,040 --> 00:33:33,080 And he's, I'm proud to say, is eaten. 626 00:33:33,360 --> 00:33:35,240 He's eaten the best from the very beginning. 627 00:33:35,240 --> 00:33:37,520 We were even like eating like my wife was eating all the right 628 00:33:37,520 --> 00:33:39,520 foods, you know, while she was pregnant. 629 00:33:39,520 --> 00:33:44,480 So his his body from a from a epigenetic standpoint is just 630 00:33:44,480 --> 00:33:47,200 prime for success. He's going to be jacked. 631 00:33:47,200 --> 00:33:50,960 I love it. My my son's pretty jacked too 632 00:33:50,960 --> 00:33:53,320 and I love it. So whenever we're out and about, 633 00:33:53,320 --> 00:33:57,280 he's 6 and people are like, Dang, you got some guns. 634 00:33:57,280 --> 00:33:59,200 They're like, Dang, you're Jack Dawson. 635 00:33:59,640 --> 00:34:01,320 And he loves it. You know, he loves eating 636 00:34:01,320 --> 00:34:03,280 protein. He loves working out with me. 637 00:34:03,280 --> 00:34:06,640 He loves doing pull ups like I, I just love the example that we 638 00:34:06,640 --> 00:34:10,040 could set. However, entering school is a, 639 00:34:10,040 --> 00:34:13,159 is a new ball game, right? Because we've created this 640 00:34:13,159 --> 00:34:15,639 family culture. We as in like you and me, we've 641 00:34:15,639 --> 00:34:18,639 created a, a, a culture of health within our nuclear family 642 00:34:18,639 --> 00:34:21,480 unit. But when they go to school and 643 00:34:21,480 --> 00:34:24,280 they're exposed to it, if he's going to go to school and I 644 00:34:24,280 --> 00:34:26,239 don't know if he's going to be homeschooled or if you guys have 645 00:34:26,239 --> 00:34:28,159 talked about that. Probably homeschooling, at least 646 00:34:28,159 --> 00:34:31,600 in the beginning for sure. OK, yeah, so we, we do public 647 00:34:31,600 --> 00:34:34,560 school and it was different, right, Because there's birthdays 648 00:34:34,560 --> 00:34:38,480 and sugar everywhere, sugar for reward, sugar for party, sugar 649 00:34:38,480 --> 00:34:42,360 at PTO events. And so that took a different 650 00:34:42,360 --> 00:34:47,320 level of communication and getting over fears of being 651 00:34:47,320 --> 00:34:53,440 weird, fears of being demanding, fears of being different, fears 652 00:34:53,440 --> 00:34:57,400 of the actual or perceived judgments and opinions of 653 00:34:57,400 --> 00:34:59,520 others. Because all of those fears are 654 00:34:59,520 --> 00:35:03,320 gonna come up when you stop eating sugar and when you change 655 00:35:03,320 --> 00:35:05,080 your diet. And I think that's where that 656 00:35:05,080 --> 00:35:08,520 this mindset piece shines. It's like really getting over 657 00:35:08,520 --> 00:35:12,640 the attachments that we have to our existing habits, the 658 00:35:12,640 --> 00:35:15,960 attachments that we have to fitting in or being normal. 659 00:35:16,880 --> 00:35:19,800 Like how many people listening within the last week have eaten 660 00:35:19,800 --> 00:35:22,480 something that they didn't want to eat because somebody offered 661 00:35:22,480 --> 00:35:25,160 it to them even though they didn't really want it. 662 00:35:25,680 --> 00:35:29,000 My guess is several, at least several people are like, yeah, 663 00:35:29,000 --> 00:35:31,720 that was me. So we have to get over these 664 00:35:31,720 --> 00:35:36,960 people pleasing tendencies to really live a healthy lifestyle 665 00:35:36,960 --> 00:35:39,360 and an unhealthy culture. Does that make sense? 666 00:35:39,480 --> 00:35:42,760 Totally makes sense. That's interesting because it's, 667 00:35:43,000 --> 00:35:45,920 I, I'm in the bodybuilding realm and a lot of the, the 668 00:35:45,920 --> 00:35:48,880 bodybuilders in Myspace, they follow a flexible dieting, if it 669 00:35:48,880 --> 00:35:51,800 fits your macros approach, where they subscribe to this, you 670 00:35:51,800 --> 00:35:54,720 know, everything in moderation mentality, as long as you 671 00:35:54,720 --> 00:35:58,520 control for calories. And, you know, I totally get 672 00:35:58,560 --> 00:36:02,720 where they're coming from. And there is, I mean, there's, 673 00:36:02,720 --> 00:36:04,720 there's no way to argue that if you consume at a caloric 674 00:36:04,720 --> 00:36:07,800 surplus, like that's going to have a, you know, negative 675 00:36:07,800 --> 00:36:09,720 effect. A, a, a significant caloric 676 00:36:09,720 --> 00:36:13,000 surplus of especially, you know, just junk foods. 677 00:36:13,680 --> 00:36:15,800 And there's benefits to being in a caloric surplus for times, 678 00:36:15,800 --> 00:36:20,040 benefits to being in the caloric deficits like calorie modulation 679 00:36:20,200 --> 00:36:24,040 is incredibly impactful. And a lot of these adverse 680 00:36:24,040 --> 00:36:28,080 effects on these disease states can certainly be mitigated 681 00:36:28,080 --> 00:36:31,360 against by not overconsumption. Totally agree with all those 682 00:36:31,360 --> 00:36:33,960 things. However, the people that are in 683 00:36:33,960 --> 00:36:36,640 that flexible dieting, if it fits your macros demographic, 684 00:36:36,640 --> 00:36:42,160 tend to push this notion that, you know, it is not healthy to 685 00:36:42,600 --> 00:36:46,400 have this mentality of bad foods per SE. 686 00:36:46,520 --> 00:36:48,640 But I kind of subscribe to the exact opposite. 687 00:36:48,640 --> 00:36:53,040 Like I do not define a box of candy as food in the 1st place. 688 00:36:53,040 --> 00:36:55,480 Like to me that is more akin to poison. 689 00:36:55,480 --> 00:36:58,600 And if you just simply draw that line in your mind and you no 690 00:36:58,600 --> 00:37:00,840 longer associate that with food in the 1st place and there's no 691 00:37:00,840 --> 00:37:06,080 guilt in not consuming it. So it makes it easier for me and 692 00:37:06,080 --> 00:37:09,320 others in my space to just remove that as a temptation. 693 00:37:09,320 --> 00:37:11,840 Because if it's not even considered food in your mind, 694 00:37:12,200 --> 00:37:15,520 there's not as much a risk of deviating and consuming it. 695 00:37:16,360 --> 00:37:18,200 Well, that goes right back to mindset. 696 00:37:18,320 --> 00:37:20,280 It all comes back to how we think. 697 00:37:20,680 --> 00:37:24,680 I love that piece of advice. So I'm guessing that like, do 698 00:37:24,680 --> 00:37:28,560 you do holidays with your family like Thanksgiving or Christmas? 699 00:37:28,960 --> 00:37:30,200 Yeah, yeah. I mean, I'll go to all those 700 00:37:30,200 --> 00:37:32,280 things. I'll I'll, you know, be a part, 701 00:37:32,280 --> 00:37:35,840 I'll be engaged, but I do not deviate from my, you know, 702 00:37:35,840 --> 00:37:37,480 nutritional protocol. Like I won't be. 703 00:37:37,480 --> 00:37:39,640 I mean, it depends if I'm going to, if I'm going to prep, I 704 00:37:39,640 --> 00:37:42,840 bring all my own prepped foods and I've got everything weighed 705 00:37:42,840 --> 00:37:44,920 out and measured. If I'm not, and then I'll eat 706 00:37:45,200 --> 00:37:49,120 foods ad libitum, but it's still all the quality foods. 707 00:37:49,120 --> 00:37:51,480 Like I do not deviate carbohydrates. 708 00:37:51,480 --> 00:37:53,280 I don't have the sugars like I don't have that. 709 00:37:54,320 --> 00:37:56,240 Yeah. And I'm moving more and more in 710 00:37:56,240 --> 00:37:57,960 that direction. I think I was thinking about the 711 00:37:57,960 --> 00:38:00,840 differences between US and our approaches before I came on. 712 00:38:01,400 --> 00:38:04,520 I think the main difference is I'm, I'm like almost constantly 713 00:38:04,520 --> 00:38:06,480 in maintenance. Whereas like with your, with 714 00:38:06,480 --> 00:38:10,640 your bodybuilding, you, you have like it just seems like you need 715 00:38:10,640 --> 00:38:13,240 a different strategy, right? And the, and the different, the 716 00:38:13,240 --> 00:38:15,440 goal drives the strategy essentially. 717 00:38:15,960 --> 00:38:18,640 So for me, I feel like I have a little bit more wiggle room and 718 00:38:18,640 --> 00:38:22,360 flexibility, whereas if you have that tight, tight, tight body 719 00:38:22,360 --> 00:38:26,320 fat goal, you just don't. And, and I don't have that goal 720 00:38:26,320 --> 00:38:28,280 because I don't want that goal. And that's OK. 721 00:38:28,280 --> 00:38:31,080 People can have different goals, but I think the underlying 722 00:38:31,080 --> 00:38:32,800 strategies are all pretty similar. 723 00:38:32,800 --> 00:38:35,400 It's just kind of what you do with it. 724 00:38:35,400 --> 00:38:38,760 But from an insulin sensitivity standpoint, we really need to 725 00:38:38,760 --> 00:38:42,800 control the sugar, the, the refined carbohydrates. 726 00:38:43,360 --> 00:38:46,080 I saw you had an interview lately on, you know, 727 00:38:46,080 --> 00:38:48,760 bodybuilding with carbohydrates. I'm definitely going to check 728 00:38:48,760 --> 00:38:50,160 that one out. Yeah. 729 00:38:50,160 --> 00:38:51,360 I mean that's the. Norm for sure. 730 00:38:51,360 --> 00:38:53,600 That's what everybody does. Like me, me avoiding 731 00:38:53,600 --> 00:38:57,080 carbohydrates is certainly the contrarian in the room. 732 00:38:58,120 --> 00:39:01,760 Well, I think it's interesting, at least for my, my research, 733 00:39:01,760 --> 00:39:04,520 right, because I've done a lot of looking into things and, and 734 00:39:04,520 --> 00:39:07,200 reading through the evidence. And a big part of our program 735 00:39:07,200 --> 00:39:10,120 too is strength training. I think there's a lot of people 736 00:39:10,400 --> 00:39:13,840 that don't do that that would so benefit from it. 737 00:39:14,560 --> 00:39:17,640 I actually got into strength training after I had my son, 738 00:39:17,960 --> 00:39:19,680 even though I knew the benefits, right? 739 00:39:19,680 --> 00:39:22,280 It's kind of like just because you know something doesn't mean 740 00:39:22,280 --> 00:39:26,120 you're doing something. And I'd go to the gym and I 741 00:39:26,120 --> 00:39:30,120 would have 20 minutes before the caretaker would be like, we 742 00:39:30,120 --> 00:39:32,360 can't handle him anymore. He's just like crying the whole 743 00:39:32,360 --> 00:39:34,840 time. And so I said, OK, this running 744 00:39:34,840 --> 00:39:37,440 is not going to cut it. I don't have enough time to get 745 00:39:37,440 --> 00:39:39,640 a good running workout in. So I'm just going to start 746 00:39:39,640 --> 00:39:41,400 strength training because it's more efficient. 747 00:39:41,880 --> 00:39:44,120 And that was six years ago. And I tell you what, I have a 748 00:39:44,120 --> 00:39:48,320 better body composition today than I did even before I had 749 00:39:48,320 --> 00:39:51,320 him, than I did in high school because I've been strength 750 00:39:51,320 --> 00:39:53,360 training and eating protein. Yeah. 751 00:39:53,360 --> 00:39:56,200 From a body composition standpoint, strength training is 752 00:39:56,280 --> 00:39:59,200 1000% the best bang for your buck. 753 00:39:59,560 --> 00:40:01,520 It's amazing. It's so amazing. 754 00:40:01,520 --> 00:40:03,760 And I think there's a lot of fears around like getting too 755 00:40:03,760 --> 00:40:07,640 bulky or getting injured and, and all those fears can be 756 00:40:07,640 --> 00:40:09,320 mitigated. Again, that comes back to your 757 00:40:09,320 --> 00:40:11,000 thoughts. What are you thinking about it? 758 00:40:11,000 --> 00:40:12,800 And then is, is that thought true? 759 00:40:12,800 --> 00:40:16,200 Is that thought rational? And is there a solution to that 760 00:40:16,200 --> 00:40:20,720 obstacle? So with your background in the 761 00:40:20,720 --> 00:40:24,400 ketogenic world, the what I've looked into regarding muscle 762 00:40:24,400 --> 00:40:27,920 building, there's so many different camps of thoughts on 763 00:40:27,920 --> 00:40:30,720 if carbohydrates are required to build muscle. 764 00:40:30,720 --> 00:40:36,160 And the way that I think about it in my mind is bodybuilder 765 00:40:36,160 --> 00:40:40,560 will lift weights and then they will refuel with like kind of 766 00:40:40,560 --> 00:40:45,120 refined carbohydrates to spike the insulin and protein so that 767 00:40:45,120 --> 00:40:50,280 the insulin spikes and the protein and the carbohydrates 768 00:40:50,280 --> 00:40:53,720 can kind of be soaked into the muscles to refill the glycogen 769 00:40:53,720 --> 00:40:54,800 stores. Is that correct? 770 00:40:55,280 --> 00:40:57,480 Yeah. I mean, kind of referring to 771 00:40:57,560 --> 00:41:00,600 insulin as you did earlier about this, you know, fat storage 772 00:41:00,600 --> 00:41:03,680 hormone, like a lot of bodybuilders on the, you know, 773 00:41:03,680 --> 00:41:08,000 professional IFBB stage, they will actually used exogenous 774 00:41:08,000 --> 00:41:12,480 insulin kind of in lieu of steroids or alongside steroids 775 00:41:12,480 --> 00:41:15,520 because insulin is an extreme growth agent. 776 00:41:15,520 --> 00:41:18,800 It causes everything to grow. It's not really selective in the 777 00:41:18,800 --> 00:41:20,640 growth. It causes muscle tissue growth 778 00:41:20,640 --> 00:41:23,400 that causes fat growth, that causes cancer cell growth, that 779 00:41:23,400 --> 00:41:27,320 causes growth everywhere. So a lot of bodybuilders will 780 00:41:27,320 --> 00:41:31,000 leverage exotic insulin as an extreme growth agent. 781 00:41:31,600 --> 00:41:35,480 But if you are consuming add a caloric surplus to provide your 782 00:41:35,480 --> 00:41:38,440 body with ample, you know, building blocks to add more 783 00:41:38,440 --> 00:41:43,800 tissue and you're consuming ample protein and you're giving 784 00:41:43,800 --> 00:41:47,560 your body enough stimulus to ample training load that you 785 00:41:47,560 --> 00:41:50,680 give it reason to grow. It will happen. 786 00:41:50,680 --> 00:41:52,360 Muscle protein synthesis will occur. 787 00:41:52,560 --> 00:41:54,280 You got to make sure you're recovering enough from the 788 00:41:54,280 --> 00:41:56,240 training as well. But you don't have to have 789 00:41:56,560 --> 00:41:59,680 carbohydrates to to build more lean tissue. 790 00:42:00,360 --> 00:42:03,200 Wow, that's what I've come to as well through, through looking 791 00:42:03,200 --> 00:42:05,520 through things cause insulin, you know, I said a fat creation. 792 00:42:05,520 --> 00:42:07,680 But yeah, it's an anabolic, it's a building hormone. 793 00:42:08,120 --> 00:42:11,120 I like to call it like the master conductor hormone of like 794 00:42:11,120 --> 00:42:12,720 a Symphony. And so if you're eating some 795 00:42:12,720 --> 00:42:17,600 steak, well, the steak is essentially like cow muscle, 796 00:42:17,640 --> 00:42:19,440 right? And the cow muscle is broken 797 00:42:19,440 --> 00:42:23,520 down into amino acids and the amino acids will stimulate a 798 00:42:23,520 --> 00:42:27,240 moderate insulin response. Even though the blood sugar 799 00:42:27,240 --> 00:42:28,760 doesn't spike, the insulin still do. 800 00:42:28,880 --> 00:42:32,200 Like the insulin will still go up moderately because of gut 801 00:42:32,200 --> 00:42:34,520 hormones from that amino acid digestion. 802 00:42:34,640 --> 00:42:36,720 So the cow muscle becomes human muscle then. 803 00:42:37,280 --> 00:42:40,960 And to me, that's how the growth happens. 804 00:42:40,960 --> 00:42:45,040 It's like what nutrients are available and then let's shuffle 805 00:42:45,040 --> 00:42:46,920 those off into muscle or hair or whatever. 806 00:42:46,920 --> 00:42:50,720 But from the science standpoint, it definitely seems true that 807 00:42:50,720 --> 00:42:54,000 you can still build muscle without carbohydrates. 808 00:42:54,000 --> 00:42:57,760 However, here's my next question to you from your I'm I'm just 809 00:42:57,760 --> 00:43:00,400 kind of digging into your personal experience because I've 810 00:43:00,400 --> 00:43:02,880 been wrestling with these questions in my own mind. 811 00:43:05,280 --> 00:43:09,680 With that, with a low carbohydrate approach, yes, we 812 00:43:09,680 --> 00:43:12,440 can build muscle. We're going to have less 813 00:43:12,440 --> 00:43:17,320 glycogen stores because we're not replacing whatever glycogen 814 00:43:17,320 --> 00:43:20,120 we burn. So does that, does that make 815 00:43:20,120 --> 00:43:22,800 your training different? Like can you tolerate high 816 00:43:22,800 --> 00:43:26,200 intensity movements for very long or do you have to do a kind 817 00:43:26,200 --> 00:43:30,920 of like slower weight lifting? So you will have less glycogen 818 00:43:30,920 --> 00:43:34,800 stores in the beginning once you take a fat adapted approach to 819 00:43:34,800 --> 00:43:37,640 your nutrition. However, as you body, as your 820 00:43:37,640 --> 00:43:41,120 body builds up the metabolic pathways to optimize for fat 821 00:43:41,120 --> 00:43:44,680 metabolism, your body's ability to preserve and replenish, 822 00:43:44,680 --> 00:43:47,440 replenish muscle glycogen improves. 823 00:43:47,440 --> 00:43:49,880 The point of where it's pretty much on par with some of that is 824 00:43:49,880 --> 00:43:52,320 consuming carbohydrates. So I have not consumed 825 00:43:52,320 --> 00:43:56,560 carbohydrates as a staple for 9 plus years, yet my muscle 826 00:43:56,560 --> 00:43:59,360 glycogen reserves are just as what they were when I was 827 00:43:59,360 --> 00:44:01,800 consuming carbohydrates because my body's built up that 828 00:44:01,800 --> 00:44:04,280 metabolic pathway. Interesting. 829 00:44:04,280 --> 00:44:07,640 So is it just kind of recycling excess amino acids or fatty 830 00:44:07,640 --> 00:44:10,640 acids or lactic acid into muscle glycogen? 831 00:44:11,000 --> 00:44:15,280 Yeah, it all that and then it also you don't need to tap into 832 00:44:15,320 --> 00:44:18,640 the muscle glycogen, the stored muscle glycogen as frequently 833 00:44:18,640 --> 00:44:22,720 because your body is using fat metabolism for the primary fuel 834 00:44:22,720 --> 00:44:25,400 substrate. So you you preserve it better 835 00:44:25,560 --> 00:44:29,360 and you replenish it better in the absence of carbohydrates 836 00:44:29,360 --> 00:44:31,160 like that. That is definitely a fear that a 837 00:44:31,160 --> 00:44:33,280 lot of people have when they remove the carbohydrates and 838 00:44:33,280 --> 00:44:35,520 they will, people experience a different performance in the 839 00:44:35,640 --> 00:44:38,880 interim because they're going from 1 fuel substrate to 840 00:44:38,880 --> 00:44:41,840 another. But once that adaptation phase 841 00:44:41,840 --> 00:44:45,760 does take place, all of those performance metrics should be 842 00:44:45,760 --> 00:44:48,480 right on par with what they were prior to swapping in the first 843 00:44:48,480 --> 00:44:51,800 place. That's good to know. 844 00:44:51,840 --> 00:44:54,280 And then my other question was repair and recovery. 845 00:44:54,560 --> 00:44:57,600 So some of the, the literature will say carbohydrates are good 846 00:44:57,600 --> 00:45:00,040 to help your muscles recover after a workout. 847 00:45:00,360 --> 00:45:03,040 And I wanted to take, I wanted you to share your thoughts on 848 00:45:03,040 --> 00:45:06,920 that. So I I believe the opposite. 849 00:45:06,960 --> 00:45:08,920 I mean from my experience the exact opposite has been true. 850 00:45:08,920 --> 00:45:12,040 So when I was consuming carbohydrates I would have a lot 851 00:45:12,040 --> 00:45:15,360 more joint pain and inflammation even with calories equated for 852 00:45:15,360 --> 00:45:16,440 if everything else is equated for. 853 00:45:16,440 --> 00:45:20,360 From a caloric standpoint, I noticed better recovery in the 854 00:45:20,360 --> 00:45:22,880 context of a low carb ketogenic approach. 855 00:45:23,400 --> 00:45:27,520 Ketones themselves are anti-inflammatory, so that helps 856 00:45:27,600 --> 00:45:31,200 in that regard. Some people will experience less 857 00:45:31,200 --> 00:45:35,280 recovery due to, you know, strained sleep or not adequate, 858 00:45:35,360 --> 00:45:38,040 you know, time in a parasympathetic state when they 859 00:45:38,040 --> 00:45:40,000 do switch over. But often times that's because 860 00:45:40,000 --> 00:45:43,480 they're over fasting, because when you switch over to a 861 00:45:43,480 --> 00:45:46,320 ketogenic state, it's it's easier to go longer periods of 862 00:45:46,320 --> 00:45:49,120 time with that eating. And if you find yourself in a 863 00:45:49,440 --> 00:45:51,760 significant caloric deficit, even if it's, you know, 864 00:45:51,760 --> 00:45:55,440 subconsciously unplanned, that can be a stressor on the body 865 00:45:55,440 --> 00:45:56,880 for sure. A lot of people overdo the 866 00:45:56,880 --> 00:46:00,200 fasting, they overdo that deficit and that can certainly 867 00:46:00,200 --> 00:46:03,880 inhibit optimal recovery. But if that's not the case, they 868 00:46:03,880 --> 00:46:05,680 shouldn't experience a reduction in recovery. 869 00:46:06,440 --> 00:46:09,920 I think that's a great answer to that and speaks to my personal 870 00:46:09,920 --> 00:46:13,640 experience for sure, because I've I've definitely tried to 871 00:46:13,640 --> 00:46:17,880 put muscle mass on in the past in a deficit and it's just very 872 00:46:17,880 --> 00:46:20,160 difficult to do in my experience. 873 00:46:20,240 --> 00:46:21,400 Totally. I mean it's difficult. 874 00:46:21,400 --> 00:46:26,120 I mean you could build muscle while losing fat in a deficit. 875 00:46:26,120 --> 00:46:30,120 If you are an untrained individual, you can kind of tap 876 00:46:30,120 --> 00:46:32,040 into those quote UN quote newbie gains. 877 00:46:32,040 --> 00:46:36,120 But if you are a seasoned lifter and your body has acclimated to 878 00:46:36,120 --> 00:46:38,640 that training stimulus, then you're definitely going to 879 00:46:38,640 --> 00:46:40,400 optimize your building potential. 880 00:46:40,400 --> 00:46:44,000 If you are in a caloric surplus, trying to do two things that are 881 00:46:44,000 --> 00:46:47,280 somewhat competitive in nature is going to result in subpar 882 00:46:47,280 --> 00:46:50,840 results across the board. Yep, how was my experience and 883 00:46:50,840 --> 00:46:53,360 and recovery took longer too. I'm like, oh, I'm, you know, I'm 884 00:46:53,360 --> 00:46:55,240 not that old. I shouldn't be taking this long 885 00:46:55,240 --> 00:46:58,320 to for my muscles to not be sore after that workout. 886 00:46:58,680 --> 00:47:01,000 And so yeah, I definitely noticed when I started eating 887 00:47:01,000 --> 00:47:03,480 more that did help my recovery efforts. 888 00:47:03,480 --> 00:47:06,920 So you know, when we're talking about insulin resistance, we, 889 00:47:06,920 --> 00:47:09,720 we're pushing the importance of lower carbohydrate diet, we're 890 00:47:09,720 --> 00:47:13,600 pushing the importance of muscle because muscle mass is where all 891 00:47:13,600 --> 00:47:15,960 of this metabolism takes place. Like whether you're doing a 892 00:47:15,960 --> 00:47:18,600 ketogenic approach or just a lower carbohydrate approach, 893 00:47:19,120 --> 00:47:22,760 muscle is a huge place where your food is metabolized. 894 00:47:22,760 --> 00:47:27,960 It's a high energy organ essentially, and the more muscle 895 00:47:27,960 --> 00:47:32,160 mass we have, the more places we have to put carbohydrates in the 896 00:47:32,160 --> 00:47:35,160 form of glycogen before they're shuffled off into fat storage. 897 00:47:35,600 --> 00:47:39,000 So I love really emphasizing muscle mass. 898 00:47:39,960 --> 00:47:45,120 But but to your point, honestly, sleep is so important for 899 00:47:45,200 --> 00:47:47,960 building muscle because of the human growth hormone spike. 900 00:47:48,880 --> 00:47:51,720 I deal a lot with emotional eating with people who have 901 00:47:51,720 --> 00:47:54,760 insulin resistance because again, it usually stems back to 902 00:47:54,920 --> 00:47:57,920 how they're thinking and, and what their emotions are that are 903 00:47:57,920 --> 00:48:00,840 driving their food choices. And it's like if you are not 904 00:48:00,840 --> 00:48:04,760 sleeping well, then you're not setting yourself up to eat well 905 00:48:04,760 --> 00:48:08,040 because you're going to have more cravings, you're going to 906 00:48:08,040 --> 00:48:11,360 be less satiated and you're going to have less willpower. 907 00:48:12,440 --> 00:48:14,920 So have you experienced that with your clients as well? 908 00:48:14,920 --> 00:48:17,680 Where And maybe yourself, I don't know if you have your, it 909 00:48:17,680 --> 00:48:19,840 sounds like you have your nutrition dialled in independent 910 00:48:19,840 --> 00:48:23,160 of your sleep. But man, if I'm sleep deprived 911 00:48:23,160 --> 00:48:28,000 or like when my kids were young, I just had to give myself a lot 912 00:48:28,000 --> 00:48:30,440 of compassion on the food cravings. 913 00:48:30,440 --> 00:48:33,160 And I didn't give in obviously all the time. 914 00:48:34,080 --> 00:48:36,520 But I hear that a lot from people. 915 00:48:36,520 --> 00:48:38,760 They're like, oh, I just someone today. 916 00:48:38,760 --> 00:48:41,880 I was coaching someone today and they're like, yeah, I just feel 917 00:48:41,880 --> 00:48:44,880 like I've been, you know, having more sugar than I want to have. 918 00:48:44,880 --> 00:48:48,600 And but also like I'm taking care care of my like aging in 919 00:48:48,600 --> 00:48:51,040 laws and this is going on and this is going on and this is 920 00:48:51,040 --> 00:48:53,000 going on. And I'm like, well, you're so 921 00:48:53,000 --> 00:48:55,280 stressed out and you're not sleeping well. 922 00:48:55,280 --> 00:48:57,400 I'm not surprised that you're having more cravings for 923 00:48:57,400 --> 00:49:01,840 carbohydrates and sugar because that literally increases a 924 00:49:01,840 --> 00:49:05,680 substance called MPY and cortisol, both of which will 925 00:49:05,680 --> 00:49:08,080 increase your cravings for carbohydrates and sugar. 926 00:49:08,080 --> 00:49:11,040 So we have to really dial in that sleep and the stress 927 00:49:11,040 --> 00:49:13,720 management to dial in the eating habits. 928 00:49:14,120 --> 00:49:17,280 So I'm kind of curious, like, what are you doing to sleep 929 00:49:17,280 --> 00:49:19,360 better and, and what do you think has been the 'cause I 930 00:49:19,360 --> 00:49:21,120 guess of, of not sleeping well for you? 931 00:49:21,120 --> 00:49:24,200 Oh, A. 100% of the business like, like being stressed with 932 00:49:24,200 --> 00:49:26,760 the business and just having a million things on my plate on a 933 00:49:26,760 --> 00:49:30,760 day-to-day basis and having A to do list that never gets done is 934 00:49:30,760 --> 00:49:32,600 my reason for lack of sleep for sure. 935 00:49:33,640 --> 00:49:37,600 But like the things that I've done to try and improve sleep as 936 00:49:37,600 --> 00:49:41,520 of late has been, you know, just staying asleep longer and 937 00:49:41,520 --> 00:49:44,440 getting to sleep earlier, which sounds super simple, but that's 938 00:49:44,520 --> 00:49:48,080 really what it boils down to. And I, I'm, when I'm in a prep, 939 00:49:48,160 --> 00:49:52,560 I am in a more sympathetic state just by default. 940 00:49:52,560 --> 00:49:56,640 So I'll tend to just be wired and wake up before my alarm goes 941 00:49:56,640 --> 00:50:00,120 off just as a default. So like, I was waking up to 33 942 00:50:00,120 --> 00:50:03,680 o'clock every morning without fail, and now I'm allowing 943 00:50:03,680 --> 00:50:05,520 myself to sleep a little bit later. 944 00:50:05,720 --> 00:50:08,400 And it's easier for me to do that when I am in a caloric 945 00:50:08,400 --> 00:50:10,640 surplus. Because when you eat more food 946 00:50:10,680 --> 00:50:13,840 and your body has to, you know, as the saying goes, rest and 947 00:50:13,840 --> 00:50:18,760 digest that food, be in a more parasympathetic state and relax, 948 00:50:19,040 --> 00:50:21,280 then you're, you're likely going to see an improvement in sleep 949 00:50:21,280 --> 00:50:23,080 quality. Like when you are super 950 00:50:23,080 --> 00:50:26,760 depleted, your body is going to be wired for finding more food. 951 00:50:26,760 --> 00:50:30,240 And if you don't nourish your body enough, that's going to 952 00:50:30,240 --> 00:50:32,760 become even more prominent. So if you're eating at a 953 00:50:32,760 --> 00:50:35,760 surplus, not so you do that all the time, but having periods 954 00:50:35,760 --> 00:50:38,440 having phase when you are, you'll likely see an improvement 955 00:50:38,440 --> 00:50:41,240 in sleep quality, quantity and quality. 956 00:50:41,520 --> 00:50:43,400 And that's obviously going to have a beneficial impact 957 00:50:43,400 --> 00:50:46,120 hormonally and from a blood sugar standpoint for sure. 958 00:50:47,440 --> 00:50:49,800 And do you already do the orange blue light blockers? 959 00:50:50,400 --> 00:50:54,400 I have a pair and I, I'll use them if I watch a show, but I 960 00:50:54,440 --> 00:50:56,760 hardly ever watch a show. So I don't really ever use them. 961 00:50:57,560 --> 00:51:01,200 But I do try and you know, wake with the sun, go to, go to sleep 962 00:51:01,200 --> 00:51:05,680 with the sun and just kind of stay in that relatively good 963 00:51:05,880 --> 00:51:08,280 circadian rhythm, natural circadian rhythm. 964 00:51:08,280 --> 00:51:11,880 But I do try and avoid any excessive blue light in the the 965 00:51:11,880 --> 00:51:13,200 morning and evening hours for sure. 966 00:51:14,000 --> 00:51:16,560 That that really helped me I, I don't know if there's listeners 967 00:51:16,560 --> 00:51:18,560 listening right now. If you're struggling with sleep 968 00:51:19,000 --> 00:51:21,480 and you're watching TV at night and you're not already wearing 969 00:51:21,480 --> 00:51:25,600 like I, I do the Spectre, the brand, they have to be like 970 00:51:25,600 --> 00:51:28,560 orange or amber colored blue light blockers like the clear 971 00:51:28,560 --> 00:51:31,320 ones just don't do enough. But if you're not already doing 972 00:51:31,320 --> 00:51:35,560 those before bed, that can be a game changer because that allows 973 00:51:35,560 --> 00:51:38,320 your melatonin to come up naturally and your cortisol to 974 00:51:38,320 --> 00:51:41,800 go down naturally. And you're not, as you know, 975 00:51:42,360 --> 00:51:44,480 with all the business stuff going on, like you're not going 976 00:51:44,480 --> 00:51:46,600 to sleep well if you're stressed out, like you said. 977 00:51:46,840 --> 00:51:49,360 And when you're in a prep phase, you're in that sympathetic state 978 00:51:49,360 --> 00:51:52,120 that that more stressed state for your body. 979 00:51:53,400 --> 00:51:56,200 I think it's important to listen to the body too. 980 00:51:56,280 --> 00:51:58,800 And if there's women out there, I kind of wanted to share this, 981 00:51:58,800 --> 00:52:01,600 this quick story on caffeine. Yeah, go. 982 00:52:01,600 --> 00:52:06,200 I'm not necessarily like or anti caffeine or anything like that. 983 00:52:06,560 --> 00:52:09,200 I think it's individualized. But for me, what I was 984 00:52:09,200 --> 00:52:12,400 experiencing was almost like this overdoing it. 985 00:52:12,400 --> 00:52:17,240 So I'd have like 4 cups a day and still kind of like 986 00:52:17,280 --> 00:52:20,280 fluctuating energy, especially a dip in the afternoon. 987 00:52:20,760 --> 00:52:24,760 And then I would wake up at like 4:00 or 5:00 AM just like wired. 988 00:52:24,840 --> 00:52:28,160 And I'm like, I can't, I don't want to be this wired. 989 00:52:28,160 --> 00:52:31,320 I don't feel like I should wake up and have like these racing 990 00:52:31,320 --> 00:52:35,400 thoughts all of a sudden. And then what really hit me was 991 00:52:35,400 --> 00:52:38,920 I got mid cycle spotting. So like I have a very normal 992 00:52:38,920 --> 00:52:42,480 cycle, thank goodness, but I was getting mid cycle spotting and I 993 00:52:42,480 --> 00:52:46,320 was looking it up and one of the symptoms could, you know, excess 994 00:52:46,320 --> 00:52:48,760 stress essentially kind of throwing the hormones off. 995 00:52:49,320 --> 00:52:52,280 And I'm like, I don't feel stressed out emotionally. 996 00:52:52,400 --> 00:52:54,280 I don't feel stressed out mentally. 997 00:52:54,680 --> 00:52:56,880 I feel like I'm doing a great job on those fronts. 998 00:52:56,880 --> 00:53:00,320 So what, what physically could be stressing me out? 999 00:53:00,320 --> 00:53:04,040 And it was the caffeine. And so I had to like just 1000 00:53:04,040 --> 00:53:07,040 completely switch to decaf, which still has some. 1001 00:53:07,320 --> 00:53:11,600 But I don't know if you like what your take on caffeine is or 1002 00:53:11,600 --> 00:53:15,040 if you do calf or or decaf, But for me that really helped with 1003 00:53:15,040 --> 00:53:18,040 my sleep too. Yeah, I'm definitely an advocate 1004 00:53:18,040 --> 00:53:21,400 for not overdoing the caffeine. Now there's been times in my 1005 00:53:21,400 --> 00:53:25,080 life where I would absolutely overdo the caffeine, but I'm 1006 00:53:25,080 --> 00:53:26,680 pretty much like I don't do any pre workouts. 1007 00:53:26,680 --> 00:53:28,560 I don't do any caffeine pills. Like I'll have two cups of 1008 00:53:28,560 --> 00:53:30,680 coffee a day. They're big cups, but they're 1009 00:53:30,680 --> 00:53:33,000 two cups and I'll pretty much have it at that. 1010 00:53:34,160 --> 00:53:36,400 And that's it. Yeah, well, I was surprised how 1011 00:53:36,400 --> 00:53:39,640 long the withdrawal took for me. So I've been drinking coffee for 1012 00:53:39,680 --> 00:53:43,680 like 10 years, and I switched, like I just kind of weaned down 1013 00:53:43,680 --> 00:53:47,400 on it. And my energy was so much lower 1014 00:53:47,400 --> 00:53:50,880 than what I thought it would be. And even after I switched from 1015 00:53:50,880 --> 00:53:55,760 like 1 cup of regular to 1 cup of decaf for six weeks, it felt 1016 00:53:55,760 --> 00:53:57,560 like it took my energy to recover. 1017 00:53:58,080 --> 00:54:00,280 And so I just wanted to encourage people, if they're 1018 00:54:00,280 --> 00:54:03,800 considering switching from caffeinated to decaf, it's kind 1019 00:54:03,800 --> 00:54:06,640 of like that fat adaptation phase that you were Speaking of. 1020 00:54:06,640 --> 00:54:09,120 Like, yeah, you're not going to feel great initially. 1021 00:54:09,560 --> 00:54:13,200 Yeah, you might have headaches. Yeah, you might be irritable. 1022 00:54:13,920 --> 00:54:17,720 My husband really was the saboteur in that because even 1023 00:54:17,720 --> 00:54:20,200 Dawson, even my son's like, mom, I think you should go back to 1024 00:54:20,200 --> 00:54:22,600 drinking coffee because I was more irritable. 1025 00:54:22,600 --> 00:54:24,400 But I'm like, Nope, I'm sticking to it. 1026 00:54:24,400 --> 00:54:26,360 My health is worth it. My sleep is worth it. 1027 00:54:26,360 --> 00:54:30,360 And like once you're kind of over that hump, it's so much 1028 00:54:30,360 --> 00:54:33,720 easier as you as you know from the fad adaptation stuff. 1029 00:54:34,000 --> 00:54:37,800 And you can you can supplement L theanine with your caffeine as 1030 00:54:37,800 --> 00:54:41,360 you titrate that down and that should help kind of blunt that 1031 00:54:41,440 --> 00:54:43,880 that dropping off a Cliff effect, so to speak, in the 1032 00:54:43,880 --> 00:54:45,880 withdrawals. But yeah, you definitely don't 1033 00:54:45,880 --> 00:54:47,440 want to be beholden to the caffeine. 1034 00:54:48,040 --> 00:54:49,200 No. And that's a good. 1035 00:54:49,200 --> 00:54:52,120 I did not do that. I just kind of like toughed it 1036 00:54:52,120 --> 00:54:55,800 out, I guess, so to speak. I'm thinking about some other 1037 00:54:55,800 --> 00:54:58,800 things that are important for insulin sensitivity. 1038 00:54:58,800 --> 00:55:02,520 We've covered sleep and you know, when it comes down to 1039 00:55:02,520 --> 00:55:06,360 sleep, I think having like that circadian rhythm is important. 1040 00:55:06,360 --> 00:55:08,520 Blocking blue light after dark is important. 1041 00:55:08,880 --> 00:55:11,680 Or like I, I usually say like one to two hours before you want 1042 00:55:11,680 --> 00:55:14,000 to be asleep. Morning sunlight. 1043 00:55:14,920 --> 00:55:18,520 They're just reducing sugar in your diet, reducing alcohol in 1044 00:55:18,520 --> 00:55:22,120 your diet is huge. And then that stress management 1045 00:55:22,120 --> 00:55:24,520 that can look in, that can look so many different ways. 1046 00:55:24,560 --> 00:55:27,680 But then physical activity, it's important. 1047 00:55:27,680 --> 00:55:31,040 We're prioritizing strength training and different forms of 1048 00:55:31,040 --> 00:55:33,560 cardio I think are important depending on someone's goals. 1049 00:55:33,560 --> 00:55:35,960 Like you said, you're training for A50 mile hike right now, 1050 00:55:35,960 --> 00:55:37,640 right? Yeah, that fifty mile March. 1051 00:55:37,640 --> 00:55:40,920 So I'm trying to get in more steps as a baseline in 1052 00:55:40,920 --> 00:55:43,600 preparation for just getting my feet conditioned for that. 1053 00:55:44,240 --> 00:55:47,080 Yeah, seriously. Like that's, that's a that's a 1054 00:55:47,080 --> 00:55:51,480 big feat. I did a half marathon in May and 1055 00:55:51,480 --> 00:55:54,240 I did not train well enough for that, but obviously I was doing 1056 00:55:54,240 --> 00:55:55,920 a lot more running in cardio for that. 1057 00:55:56,440 --> 00:55:59,400 And then nutrition. So I think that we should talk a 1058 00:55:59,400 --> 00:56:01,800 little bit more about the nutrition front when it comes to 1059 00:56:01,800 --> 00:56:05,600 insulin resistance because obviously you're in the keto 1060 00:56:05,720 --> 00:56:09,760 realm. But if for people who maybe you 1061 00:56:09,760 --> 00:56:11,480 want to be a little bit more moderate in their approach, I 1062 00:56:11,480 --> 00:56:14,040 just want to encourage them. Like you don't have to go all 1063 00:56:14,040 --> 00:56:17,400 the way down to keto to improve your insulin sensitivity. 1064 00:56:17,800 --> 00:56:21,480 But I think what's important is my understanding how what you 1065 00:56:21,480 --> 00:56:25,720 eat affects your blood sugar and really trying to not spike your 1066 00:56:25,720 --> 00:56:28,920 blood sugar after meals. So do you wear or have you ever 1067 00:56:28,920 --> 00:56:31,000 like worn a continuous glucose monitor? 1068 00:56:31,200 --> 00:56:34,280 Yeah, I've, I've gone through periods whenever I'm doing any 1069 00:56:34,280 --> 00:56:36,520 type of experimentation where I'll put one in just to see what 1070 00:56:36,520 --> 00:56:38,800 the numbers are. But it's it's kind of boring 1071 00:56:38,800 --> 00:56:39,560 because my. Number. 1072 00:56:39,680 --> 00:56:42,800 I was just going to say yeah, they'll spike when? 1073 00:56:42,800 --> 00:56:46,040 I when I train, which is kind of cool to see, it'll spike up to 1074 00:56:46,040 --> 00:56:51,360 like 13140 intro workout as that muscle glycogen gets mobilized. 1075 00:56:51,360 --> 00:56:55,040 But from a from all intensive purposes, my CGM is pretty 1076 00:56:55,120 --> 00:56:58,320 uneventful. I could imagine. 1077 00:57:00,280 --> 00:57:03,200 I think people are often very surprised because there's a lot 1078 00:57:03,200 --> 00:57:06,080 of misinformation circulating out there about nutrition. 1079 00:57:06,080 --> 00:57:09,800 Like I love using Weight Watchers, for example, like 1080 00:57:09,800 --> 00:57:12,120 fruit is free. Fruit is not free. 1081 00:57:12,120 --> 00:57:15,280 Just stick on a CGM and eat a banana and then you're going to 1082 00:57:15,280 --> 00:57:19,320 see like how high your blood sugar spikes or eat an apple or 1083 00:57:19,320 --> 00:57:22,160 a Peach. People are so surprised that 1084 00:57:22,560 --> 00:57:26,600 fruit, which is marketed as being healthy all the time, and 1085 00:57:26,600 --> 00:57:29,320 I'm not saying it's unhealthy, I'm just saying it will spike 1086 00:57:29,320 --> 00:57:32,160 your blood sugar. Like it's still mainly sugar. 1087 00:57:32,160 --> 00:57:34,240 There's a little bit of fiber, mainly sugar. 1088 00:57:34,760 --> 00:57:37,280 And that, that's huge. Like I don't want to fear monger 1089 00:57:37,360 --> 00:57:40,640 fruit by any means, but the fruit that we're consuming now 1090 00:57:40,640 --> 00:57:42,880 is not the same fruit that we were consuming 500 years ago. 1091 00:57:42,880 --> 00:57:46,160 Like it's all been, you know, pretty well engineered to be 1092 00:57:46,200 --> 00:57:49,960 more more appealing. It's, it's been, it's been made 1093 00:57:49,960 --> 00:57:53,160 to be sweeter. It's got more fruity flesh than 1094 00:57:53,160 --> 00:57:55,640 it did 500 years ago or, or longer, obviously. 1095 00:57:55,640 --> 00:57:58,800 So it's, it's not the same thing that it was. 1096 00:57:58,800 --> 00:58:00,520 So you kind of have to be honest for yourself there. 1097 00:58:01,360 --> 00:58:04,560 You do and I think so. I like, I kind of like to 1098 00:58:04,560 --> 00:58:08,480 garden. We live on a farm and in about 1099 00:58:08,480 --> 00:58:11,920 100 year old home and my in laws, you know, moved out about 1100 00:58:11,920 --> 00:58:13,440 a year ago into a house they built. 1101 00:58:13,440 --> 00:58:15,000 But my we still have a garden here. 1102 00:58:15,000 --> 00:58:17,240 So my mother-in-law and I will garden together. 1103 00:58:18,360 --> 00:58:22,120 And I tell you what, like we have some raspberries and our 1104 00:58:22,160 --> 00:58:25,440 little raspberries are so small. And we have strawberries that 1105 00:58:25,440 --> 00:58:28,920 are even smaller. And my mom has some strawberries 1106 00:58:28,920 --> 00:58:31,240 and some blackberries and they are delicious. 1107 00:58:31,240 --> 00:58:33,680 And they taste way better than the ones in the store. 1108 00:58:34,160 --> 00:58:36,680 And they're smaller, they're more colorful. 1109 00:58:36,680 --> 00:58:40,040 And so you're absolutely right that fruit is being, you know, 1110 00:58:40,040 --> 00:58:44,960 genetically modified to be bigger and essentially have more 1111 00:58:44,960 --> 00:58:49,200 starch and more sugar and less of the fiber and phytonutrients 1112 00:58:49,280 --> 00:58:52,440 that you get with like an organic variety. 1113 00:58:52,800 --> 00:58:53,920 Yeah. Totally. 1114 00:58:54,280 --> 00:58:56,600 So that's like one misnomer, I think another one that you've 1115 00:58:56,640 --> 00:59:00,440 I'm sure covered on the podcast. It's just that fear of eating 1116 00:59:00,560 --> 00:59:05,600 cholesterol rich foods like meat or saturated fats, that's one 1117 00:59:05,600 --> 00:59:07,400 that I really like to help people get over. 1118 00:59:08,080 --> 00:59:11,080 Yeah, I mean, I'm definitely a pro quality fats. 1119 00:59:11,080 --> 00:59:13,120 I had like AI had 24 eggs the other day. 1120 00:59:13,120 --> 00:59:15,840 So I'd be, I'd be. In one day. 1121 00:59:15,880 --> 00:59:17,800 Yeah, yeah. So like I, I don't, I'm not 1122 00:59:17,800 --> 00:59:21,080 scared of that by any means. I have to ask you, OK, how did 1123 00:59:21,080 --> 00:59:23,840 you have these 24 eggs? Like because I felt what was it? 1124 00:59:23,840 --> 00:59:28,200 I think it was an Instagram post and you know, I saw on your food 1125 00:59:28,200 --> 00:59:31,040 log eggs and it was like 400 some calories. 1126 00:59:31,040 --> 00:59:32,320 I'm like, I wonder how many eggs you had? 1127 00:59:32,560 --> 00:59:35,880 Oh yeah, I just, I just, I'll cook it up with some duck fat or 1128 00:59:35,880 --> 00:59:38,320 something like that. And then sometimes I'll cook my, 1129 00:59:38,480 --> 00:59:40,240 you know, ground beef or ground lamb in with it. 1130 00:59:40,240 --> 00:59:42,840 But often times it's just a big old mess of eggs. 1131 00:59:42,840 --> 00:59:45,560 Like if I'm travelling, that's kind of one of my go to, I'll 1132 00:59:45,560 --> 00:59:47,600 just get a whole bunch of eggs cooking up and that's just a a 1133 00:59:47,760 --> 00:59:49,200 good quality source of nutrition. 1134 00:59:50,200 --> 00:59:53,000 Yeah, I, I don't know about you, but I'm always full after eating 1135 00:59:53,000 --> 00:59:55,680 eggs in the morning. But that's another misnomer. 1136 00:59:55,680 --> 00:59:58,440 It's like, OK, eggs are high in cholesterol, so I shouldn't eat 1137 00:59:58,440 --> 01:00:00,440 a lot of eggs. I think everybody has that like 1138 01:00:00,440 --> 01:00:04,520 Time magazine picture in their mind on like the eggs and then 1139 01:00:04,520 --> 01:00:09,400 the the sad bacon face, right? And we don't need to do that. 1140 01:00:09,400 --> 01:00:11,760 Eggs are fine. There's so much good information 1141 01:00:11,760 --> 01:00:16,560 online about cholesterol foods. I have a really good video on 1142 01:00:16,560 --> 01:00:17,880 YouTube. It's called. 1143 01:00:18,440 --> 01:00:24,600 LDLP versus LDLC, and that kind of explains to people, if you're 1144 01:00:24,600 --> 01:00:26,920 concerned about eating cholesterol because you're 1145 01:00:26,920 --> 01:00:30,600 worried your total cholesterol is going to go up or your LDL 1146 01:00:30,600 --> 01:00:33,480 cholesterol is going to go up and your doctor is going to want 1147 01:00:33,480 --> 01:00:35,640 to put you on a statin. It's like do not worry about 1148 01:00:35,640 --> 01:00:37,960 your total cholesterol. Do not worry about your LDL 1149 01:00:37,960 --> 01:00:40,200 cholesterol. They do not mean anything when 1150 01:00:40,200 --> 01:00:42,600 it comes to your risk for cardiovascular disease. 1151 01:00:43,000 --> 01:00:46,880 What matters is your LDL particle number, and some would 1152 01:00:46,880 --> 01:00:49,040 also argue the size of those particles. 1153 01:00:49,480 --> 01:00:53,280 And you can't even determine that from a standard blood draw. 1154 01:00:53,880 --> 01:00:56,680 So there's so much to unpack there. 1155 01:00:56,680 --> 01:00:58,680 That's if you've already covered that. 1156 01:00:59,480 --> 01:01:02,640 That could be a whole podcast in of itself, but the the notion 1157 01:01:02,640 --> 01:01:06,880 that a simple standardized 1 measurement, you know, total 1158 01:01:06,880 --> 01:01:10,600 cholesterol panel should it is the differentiating factor 1159 01:01:10,600 --> 01:01:13,280 between whether or not a doctor prescribed a statin is the most 1160 01:01:13,800 --> 01:01:16,240 it's just a heinous crime in my, my opinion. 1161 01:01:16,840 --> 01:01:19,200 It is. And I think for people who are 1162 01:01:19,200 --> 01:01:20,560 like what the heck is she talking about? 1163 01:01:20,560 --> 01:01:23,280 I'll just like give her a little bit like this is just a taste. 1164 01:01:23,760 --> 01:01:27,040 But the, I want you to imagine like the particle numbers, it's 1165 01:01:27,040 --> 01:01:30,440 like boats on a lake and the cholesterol within those 1166 01:01:30,440 --> 01:01:32,720 particles are the people on the boats. 1167 01:01:33,360 --> 01:01:37,960 And the problem with the LDL particles happens essentially 1168 01:01:37,960 --> 01:01:40,080 when they penetrate the endothelial wall. 1169 01:01:40,160 --> 01:01:42,720 So they like inner lining of the blood vessel. 1170 01:01:43,680 --> 01:01:46,960 So the more particles you have, the more likely it is to 1171 01:01:46,960 --> 01:01:49,000 penetrate. And the smaller, the smaller 1172 01:01:49,000 --> 01:01:51,520 those particles, the more likely they are to penetrate. 1173 01:01:51,960 --> 01:01:54,280 But like what's going to cause more damage, right? 1174 01:01:54,280 --> 01:02:00,680 Like 100 people split up between 5:00 boats or one person on each 1175 01:02:00,680 --> 01:02:04,840 boat and 100 boats on the lake. Like a dock is going to be more 1176 01:02:04,840 --> 01:02:08,200 likely to get damaged if there's a hundred boats on the lake 1177 01:02:08,760 --> 01:02:12,360 versus 5 boats on the lake. So it really depends on like how 1178 01:02:12,360 --> 01:02:15,480 many boats there are, how many particle numbers there are, not 1179 01:02:15,480 --> 01:02:19,160 how many people are on there. I'm kind of curious, what's your 1180 01:02:19,160 --> 01:02:21,240 cholesterol level? Have you measured yours 1181 01:02:21,240 --> 01:02:23,320 recently? Yeah, no, my, my cholesterol is 1182 01:02:23,320 --> 01:02:27,280 not like crazy out of the range, the reference range like in my, 1183 01:02:27,480 --> 01:02:32,960 my triglycerides like bottom low like 36 I think was my last 1184 01:02:32,960 --> 01:02:36,440 trigs reading. So super, super low HDL is very 1185 01:02:36,440 --> 01:02:39,400 high. I think my HDL was like 120 or 1186 01:02:39,400 --> 01:02:43,280 something last I checked. But yeah, my cholesterol ratio 1187 01:02:43,280 --> 01:02:45,040 is always fine. My LDL always shows to be a 1188 01:02:45,040 --> 01:02:47,520 little bit high, but not drastically high. 1189 01:02:47,520 --> 01:02:50,720 There's some people in the low carb space that see incredibly 1190 01:02:50,720 --> 01:02:53,560 high numbers, but then they'll go and get like a CAC scan and 1191 01:02:53,560 --> 01:02:57,000 everything will be showing 0. So like that can kind of put 1192 01:02:57,000 --> 01:03:00,560 people's mind at risk too. Or peace, rather. 1193 01:03:01,720 --> 01:03:03,800 Yeah, there's, I just really want to encourage people that 1194 01:03:03,800 --> 01:03:05,880 like if you're worried about eating eggs or you're worried 1195 01:03:05,880 --> 01:03:08,520 about eating steak, you do not need to be. 1196 01:03:09,800 --> 01:03:12,440 There are some of the most nutrient dense foods you can 1197 01:03:12,440 --> 01:03:14,160 eat. And there's a lot more to the 1198 01:03:14,160 --> 01:03:15,800 cholesterol story. Again, that could be a whole 1199 01:03:15,800 --> 01:03:20,360 podcast, but helping people overcome these long held beliefs 1200 01:03:20,360 --> 01:03:23,360 that they that they should eat as many fruits and vegetables as 1201 01:03:23,360 --> 01:03:29,440 they can and they need to avoid red meat or eggs and eat a low 1202 01:03:29,440 --> 01:03:33,600 fat diet, Like that's just nonsense, unfortunately for most 1203 01:03:33,720 --> 01:03:38,320 people. And going back to the eggs, I 1204 01:03:38,320 --> 01:03:40,600 think that there's a lot of people who think they eat pretty 1205 01:03:40,600 --> 01:03:43,120 healthy, but they don't because they don't really understand, 1206 01:03:43,120 --> 01:03:45,680 like, what healthy is. And so like, yeah, I had a 1207 01:03:45,680 --> 01:03:48,040 couple eggs for breakfast. I'm like, that's only 12 grams 1208 01:03:48,040 --> 01:03:50,920 of protein. That's not enough to cut it. 1209 01:03:50,920 --> 01:03:55,040 So we like I'm like at minimum, you know, at minimum 4 eggs with 1210 01:03:55,040 --> 01:03:59,040 some other meat, 4 eggs or five eggs at a minimum if you're just 1211 01:03:59,040 --> 01:04:01,240 having eggs. OK, back to your eggs. 1212 01:04:01,240 --> 01:04:04,080 Like how did you do the 24 eggs? Were they all scrambled? 1213 01:04:04,080 --> 01:04:07,200 Did you have some hard boiled? Like that's, that's the most 1214 01:04:07,200 --> 01:04:08,760 eggs I've ever heard someone eat in a day. 1215 01:04:08,760 --> 01:04:09,840 So I need to know how you did it. 1216 01:04:09,960 --> 01:04:12,200 No, they they were just all scrambled, all scrambled 1217 01:04:12,200 --> 01:04:14,520 together with some duck fat that they were cooked in and and 1218 01:04:14,640 --> 01:04:16,760 pretty pretty straightforward, so nothing fancy there. 1219 01:04:17,400 --> 01:04:18,880 You didn't eat them all at one time, did you? 1220 01:04:19,280 --> 01:04:20,400 No, yeah, that definitely didn't. 1221 01:04:20,400 --> 01:04:24,600 Yeah, I I do 2 meals a day. So one of my meals is pretty 1222 01:04:24,600 --> 01:04:26,080 large, the other one's not so large. 1223 01:04:26,320 --> 01:04:29,840 So my large meal, yeah, having 24 eggs in a sitting is nothing 1224 01:04:29,840 --> 01:04:32,360 out of the norm for me. Oh my goodness. 1225 01:04:32,360 --> 01:04:35,760 I just think about how would I feel after I ate 24 eggs? 1226 01:04:35,760 --> 01:04:39,600 I don't know if my stomach could it could tolerate 24 eggs at a 1227 01:04:39,600 --> 01:04:41,600 time. Well, you are right in saying 1228 01:04:41,600 --> 01:04:44,320 earlier that a lot of people aren't eating, you know, enough 1229 01:04:44,320 --> 01:04:46,200 protein in the meal if they're only having an egg or two. 1230 01:04:46,200 --> 01:04:49,560 Like a lot of people obviously over consume foods which is 1231 01:04:49,680 --> 01:04:52,600 going to lead to all kinds of health adverse effects. 1232 01:04:52,600 --> 01:04:55,080 But same is true in reverse that people that are under eating and 1233 01:04:55,080 --> 01:04:58,080 they just don't know how little nutritional that are actually 1234 01:04:58,080 --> 01:04:59,560 taking in. I mean, you've got to make sure 1235 01:04:59,560 --> 01:05:02,800 you're consuming ample protein, ample dietary fats, ample 1236 01:05:02,800 --> 01:05:05,600 calories. There are no essential 1237 01:05:05,600 --> 01:05:08,280 carbohydrates, so that can be relatively low, but you got to 1238 01:05:08,280 --> 01:05:10,640 make sure you're consuming ample fats, proteins, and a lot of 1239 01:05:10,640 --> 01:05:12,680 people just simply aren't doing that. 1240 01:05:13,360 --> 01:05:16,200 Yeah, and I think I'd love to have the fiber conversation with 1241 01:05:16,200 --> 01:05:18,520 you too. So I think that fiber, 1242 01:05:18,880 --> 01:05:22,040 especially for people who do eat carbohydrates, I really like to 1243 01:05:22,040 --> 01:05:25,480 teach them bias your carb intake towards the foods that are 1244 01:05:25,480 --> 01:05:28,320 higher in fiber, lower in starch and sugar. 1245 01:05:28,320 --> 01:05:33,320 So we're thinking like avocados, maybe some raspberries, 1246 01:05:33,320 --> 01:05:36,960 blackberries. There's we have different fiber 1247 01:05:36,960 --> 01:05:39,080 charts and a free Food Guide people can download. 1248 01:05:39,480 --> 01:05:43,560 But I think that's really important where if you're going 1249 01:05:43,560 --> 01:05:47,480 to have carbohydrates, choose them wisely and then pair them 1250 01:05:47,480 --> 01:05:49,960 with some protein or fat to minimize that blood sugar 1251 01:05:49,960 --> 01:05:51,400 response. Yeah. 1252 01:05:51,400 --> 01:05:52,160 So I. Agree. 1253 01:05:52,280 --> 01:05:54,840 I think do. You have like a oh, go ahead. 1254 01:05:54,840 --> 01:05:56,080 Sorry, no. I didn't mean to catch you off. 1255 01:05:56,160 --> 01:05:57,880 What were you? Saying, oh, I was just going to 1256 01:05:57,880 --> 01:06:00,560 ask about your fiber intake and if that's, I know you try to 1257 01:06:00,560 --> 01:06:03,120 stay in that ketogenic approach. So do you have like certain 1258 01:06:03,120 --> 01:06:06,240 foods that you eat for fiber? Do you not worry about fiber? 1259 01:06:06,680 --> 01:06:10,840 What's your stance on fiber? I believe one's dietary intake 1260 01:06:10,840 --> 01:06:13,600 of fiber should be relatively correlated to their consumption 1261 01:06:13,600 --> 01:06:15,360 of carbohydrates. So if you're consuming more 1262 01:06:15,360 --> 01:06:17,600 carbohydrates, it would stand to reason that you would need more 1263 01:06:17,600 --> 01:06:19,600 fiber. I mean, it's kind of like what 1264 01:06:19,600 --> 01:06:21,400 you find in nature. So like if you're looking at 1265 01:06:21,400 --> 01:06:26,080 fruit, for instance, you know, having that in isolation is 1266 01:06:26,080 --> 01:06:29,080 going to have fiber with it, you know, by default. 1267 01:06:29,080 --> 01:06:31,080 Whereas if you look at the apple juice, the orange juice, all 1268 01:06:31,080 --> 01:06:34,000 that fiber strips is pretty much pure sugar, which is no bueno. 1269 01:06:34,840 --> 01:06:37,800 If you're not consuming much carbohydrate to begin with, then 1270 01:06:37,800 --> 01:06:41,680 your fire fiber requirements would also drop significantly. 1271 01:06:42,040 --> 01:06:44,720 I don't consume much fiber, but I don't consume hardly any 1272 01:06:44,720 --> 01:06:46,280 carbs. So that's kind of how mine's 1273 01:06:46,280 --> 01:06:49,440 correlated there. But if I am consuming, you know, 1274 01:06:49,440 --> 01:06:52,880 vegetation, then it's primarily higher in fiber. 1275 01:06:53,960 --> 01:06:56,200 Right, because the ones that are higher in fiber are usually 1276 01:06:56,200 --> 01:06:59,600 lower in starches and sugars. And have you noticed, like just 1277 01:06:59,600 --> 01:07:02,040 for the audience sake, in case they're fearful about it, have 1278 01:07:02,040 --> 01:07:05,400 you noticed any adverse like bowel symptoms or Constipation? 1279 01:07:05,400 --> 01:07:07,520 I think most people would be like, Oh my gosh, if I don't eat 1280 01:07:07,520 --> 01:07:09,120 fiber I'm gonna get so constipated. 1281 01:07:09,320 --> 01:07:10,560 Yeah, that's definitely not the case. 1282 01:07:10,560 --> 01:07:13,400 There may be like a two week transition period as your gut 1283 01:07:13,400 --> 01:07:15,920 microbiome acclimates to whatever change you make. 1284 01:07:16,440 --> 01:07:18,160 It's like a lot of people, they'll go, you know, strict 1285 01:07:18,160 --> 01:07:21,040 carnivore for instance, and remove 100% all fiber, no 1286 01:07:21,040 --> 01:07:23,680 vegetation at all. And they may experience a little 1287 01:07:23,680 --> 01:07:26,160 bit of GI distress in that week or two that follows. 1288 01:07:26,240 --> 01:07:28,840 But then once their microbiome acclimates to that switch, 1289 01:07:29,160 --> 01:07:31,360 everything stabilizes, they become totally regular, and 1290 01:07:31,360 --> 01:07:34,080 there's no issues whatsoever. Yeah, that's cool. 1291 01:07:35,480 --> 01:07:37,320 Thank you for sharing that. Just in case somebody was 1292 01:07:37,320 --> 01:07:40,280 listening, they're like, what about Constipation? 1293 01:07:41,080 --> 01:07:44,320 So I think that, yeah, fiber is individualized and I think it 1294 01:07:44,320 --> 01:07:46,880 just depends on what you want like. 1295 01:07:46,920 --> 01:07:50,400 Totally. I I Isn't it wild that like our 1296 01:07:50,400 --> 01:07:54,720 government guidelines suggested, we eat 65% of our calories from 1297 01:07:54,720 --> 01:07:57,880 a non essential nutrient? I have found the most success by 1298 01:07:57,880 --> 01:08:00,320 doing the exact opposite of what most government guidelines 1299 01:08:00,320 --> 01:08:02,880 suggest. It's so sad. 1300 01:08:02,880 --> 01:08:05,400 It's like, how much, how many resources are we wasting? 1301 01:08:05,400 --> 01:08:07,920 Have you seen, did you ever see the original? 1302 01:08:07,920 --> 01:08:12,400 Like, oh, the seven food groups, the original 1. 1303 01:08:12,960 --> 01:08:15,880 The the pyramid. Nope, it was before the pyramid. 1304 01:08:15,880 --> 01:08:17,840 It was right after one of the wars. 1305 01:08:18,319 --> 01:08:20,200 The basic 7 is what it was called. 1306 01:08:20,200 --> 01:08:22,120 Did you ever see that one? No, I've looked that up. 1307 01:08:22,120 --> 01:08:24,240 It's interesting you. Totally looked that up. 1308 01:08:24,240 --> 01:08:26,840 Butter and Margarine was its own food group. 1309 01:08:27,240 --> 01:08:28,439 I liked it. I liked it. 1310 01:08:28,560 --> 01:08:30,040 Hey. I'm gonna look it up right now 1311 01:08:30,040 --> 01:08:31,279 because it's really entertaining. 1312 01:08:31,279 --> 01:08:35,399 So the basic because there's one line on it that just cracks me 1313 01:08:35,399 --> 01:08:37,120 up it. Is crazy though, because like 1314 01:08:37,120 --> 01:08:39,399 you've got the food pyramid and that should pretty much be 1315 01:08:39,680 --> 01:08:41,359 flipped on its head and then you've got the I guess the 1316 01:08:41,359 --> 01:08:44,240 current one is the the my plate recommendation, right? 1317 01:08:44,600 --> 01:08:47,319 Which like doesn't even have fat listed. 1318 01:08:47,520 --> 01:08:51,240 Yeah, it's like, well, that's not evidence based because it's 1319 01:08:51,240 --> 01:08:53,240 leaving out an entire macro nutrient. 1320 01:08:54,279 --> 01:08:57,800 OK, so Group One was green and yellow vegetables. 1321 01:08:58,279 --> 01:09:00,960 Group two was oranges, tomatoes, grapefruit. 1322 01:09:01,960 --> 01:09:04,960 Group three was potatoes and other vegetables and fruits. 1323 01:09:05,920 --> 01:09:07,800 Group four was milk and milk products. 1324 01:09:08,080 --> 01:09:10,479 Group five was meat, poultry, fish or eggs. 1325 01:09:11,000 --> 01:09:13,880 Group six was bread, flour and cereals. 1326 01:09:14,520 --> 01:09:17,640 Group seven was butter and fortified margarine. 1327 01:09:17,760 --> 01:09:22,240 And then at the bottom it says in addition to the basic 7 eat 1328 01:09:22,240 --> 01:09:25,479 any other foods you want. Interesting. 1329 01:09:26,200 --> 01:09:29,479 So U.S. government chart, that was some of their earliest 1330 01:09:29,479 --> 01:09:31,040 recommendations. Pretty much you, whatever you 1331 01:09:31,040 --> 01:09:33,240 want, is what they were saying. Yeah, sounds like in. 1332 01:09:33,920 --> 01:09:34,760 That's wild. Yeah. 1333 01:09:34,760 --> 01:09:38,840 I think only #5 there would be the the necessary one. 1334 01:09:39,439 --> 01:09:41,319 I know. And the other thing too, I was 1335 01:09:41,319 --> 01:09:45,479 doing some research and just the disappointment that I have in 1336 01:09:45,479 --> 01:09:48,520 our government institutions for guiding the health choices of 1337 01:09:48,520 --> 01:09:51,840 Americans. And in 2023, the American 1338 01:09:51,840 --> 01:09:56,080 Diabetes Association came out and said it's OK if adults have 1339 01:09:56,080 --> 01:10:00,320 a hemoglobin A1C of like adults 65 and plus. 1340 01:10:01,280 --> 01:10:06,480 So if you're an older adult, hemoglobin A1C of 7 to 7.5. 1341 01:10:06,840 --> 01:10:10,720 And mind you, the cut off for type 2 diabetes is 6.5. 1342 01:10:11,400 --> 01:10:14,400 So they were essentially saying it's OK if you're over 65, if 1343 01:10:14,400 --> 01:10:17,640 you're a little bit diabetic. And I'm like, why the heck would 1344 01:10:17,640 --> 01:10:19,680 they say that? I don't understand, Like, are we 1345 01:10:19,680 --> 01:10:24,040 just reducing the standard? Are we giving up on people? 1346 01:10:24,040 --> 01:10:25,960 I like? That was another one that was 1347 01:10:25,960 --> 01:10:30,480 just mind boggling to me that we are normalizing diabetes to the 1348 01:10:30,480 --> 01:10:34,360 point where we're changing the clinical guidelines to say it's 1349 01:10:34,360 --> 01:10:37,000 OK to be a little bit diabetic. Well, it's kind of like you were 1350 01:10:37,000 --> 01:10:39,880 saying earlier about the, the majority of people, the masses 1351 01:10:39,880 --> 01:10:43,400 are certainly in that unhealthy range, like they are all 1352 01:10:43,400 --> 01:10:47,160 unhealthy. So the, the, the range in these 1353 01:10:47,160 --> 01:10:49,040 like blood test panels, like when you go and get a blood 1354 01:10:49,040 --> 01:10:53,120 test, the, the range that it gives you as a result, you know, 1355 01:10:53,120 --> 01:10:55,440 that's not really based on a healthy demographic. 1356 01:10:55,440 --> 01:10:58,880 It's based on the average of the population size, which is not a 1357 01:10:58,880 --> 01:11:00,120 healthy population to begin with. 1358 01:11:00,480 --> 01:11:03,600 So everything, all the standards are getting skewed the wrong 1359 01:11:03,600 --> 01:11:07,120 direction. And that that normalization is 1360 01:11:07,120 --> 01:11:12,640 unfortunate because people are accepting of a subpar quality of 1361 01:11:12,640 --> 01:11:15,160 living. Yeah, absolutely. 1362 01:11:15,160 --> 01:11:18,120 And they're getting, you know how I I don't even know if it's 1363 01:11:18,120 --> 01:11:19,160 true. Like, have you heard of the 1364 01:11:19,160 --> 01:11:23,240 analogy of like, if you throw a frog in a pot of boiling water, 1365 01:11:23,680 --> 01:11:26,400 it'll freak out and try to jump out, you know, and realize 1366 01:11:26,400 --> 01:11:28,560 something's wrong. But if you just boil it in the 1367 01:11:28,560 --> 01:11:31,040 pot of water, it gets so used to it it'll just die. 1368 01:11:31,240 --> 01:11:32,840 Yeah, yeah, it's definitely what's going on. 1369 01:11:33,440 --> 01:11:37,160 It's what's going on, yeah. And I I completely agree with 1370 01:11:37,160 --> 01:11:38,400 you. I was looking at someone's lab 1371 01:11:38,400 --> 01:11:44,680 work recently and the the lab report said the normal glucose 1372 01:11:44,680 --> 01:11:51,080 value was 70 to 126 and I'm like 126 is diabetic. 1373 01:11:51,080 --> 01:11:54,320 So are we just like completely ignoring the pre diabetic range 1374 01:11:54,320 --> 01:11:57,240 now or what's going on here? How is just like? 1375 01:11:57,840 --> 01:12:00,360 Yeah, when you look at the hormones too, like like 1376 01:12:00,400 --> 01:12:03,280 testosterone as an example, like the range on that has shifted 1377 01:12:03,280 --> 01:12:06,800 over the years. Everything is trending in the 1378 01:12:06,800 --> 01:12:09,000 wrong direction. The obesity rates, I mean, it's 1379 01:12:09,000 --> 01:12:13,640 it's more than 50% of the population in America. 1380 01:12:14,120 --> 01:12:16,560 You know, marriages end in divorce and people are are 1381 01:12:16,560 --> 01:12:17,920 morbidly obese or something like that. 1382 01:12:17,920 --> 01:12:20,760 Like the statistics are not favorable by any means. 1383 01:12:21,480 --> 01:12:23,760 No. And I think that really puts the 1384 01:12:23,760 --> 01:12:27,480 onus back on the individual to say how do I want to live my 1385 01:12:27,480 --> 01:12:31,920 life and advocate for themselves and be the change maker and be 1386 01:12:31,920 --> 01:12:35,600 the cycle breaker and live with intention and live with 1387 01:12:35,600 --> 01:12:39,240 discipline? Because I love that quote where 1388 01:12:39,240 --> 01:12:43,280 it's like I'm going to live how most people won't so that I can 1389 01:12:43,280 --> 01:12:45,680 do things most people can't. Totally. 1390 01:12:46,080 --> 01:12:51,760 Well, it's unfortunate because we as a species tend to default 1391 01:12:51,920 --> 01:12:54,720 to convenience and ease and comfort. 1392 01:12:54,720 --> 01:12:57,560 Like that's just how we are hardwired to to go. 1393 01:12:57,560 --> 01:12:59,040 Like we, we want to be comfortable. 1394 01:12:59,040 --> 01:13:01,560 We want to have things be convenient. 1395 01:13:01,640 --> 01:13:06,360 And we live in a day and age in which that can be easily had at 1396 01:13:06,360 --> 01:13:08,280 our fingertips for pennies on the dollar. 1397 01:13:08,720 --> 01:13:10,880 I mean, it's easy to have DoorDash deliver food to your 1398 01:13:10,880 --> 01:13:12,480 door. You can sit on the couch, watch 1399 01:13:12,480 --> 01:13:15,440 Netflix and eat until your heart's content and not lift a 1400 01:13:15,440 --> 01:13:17,760 finger. But that obviously is not going 1401 01:13:17,760 --> 01:13:20,960 to bode well to, you know, optimizing your health and 1402 01:13:20,960 --> 01:13:23,840 performance, especially as you age, that compounded over time. 1403 01:13:23,840 --> 01:13:26,800 So you have to seek out these self-imposed hardships and 1404 01:13:26,800 --> 01:13:29,120 adversities, especially in this day and age. 1405 01:13:29,120 --> 01:13:32,840 And if you don't weave that into your daily habits and routines, 1406 01:13:32,840 --> 01:13:35,920 then it's going to you know, it's it's it's going to flip you 1407 01:13:35,920 --> 01:13:37,480 upside down. Like you have to have those 1408 01:13:37,480 --> 01:13:39,680 self-imposed hardships in place willingly. 1409 01:13:40,400 --> 01:13:42,920 Yep, I love it. I completely agree. 1410 01:13:43,720 --> 01:13:46,200 Well, we have run the gamut here, so we've covered a lot. 1411 01:13:46,520 --> 01:13:49,000 We could probably talk for another hour and a half here no 1412 01:13:49,000 --> 01:13:52,400 trouble, but we'll have to just do a follow up around 2 podcast 1413 01:13:52,600 --> 01:13:53,960 that'd. Be great anytime. 1414 01:13:54,440 --> 01:13:56,480 Where Where do people go to find out more about you and your your 1415 01:13:56,480 --> 01:13:58,360 program? Yeah, they can go to our 1416 01:13:58,360 --> 01:14:02,360 website, zivli.com. So it's ZIVL i.com. 1417 01:14:02,840 --> 01:14:06,560 It's a weird name. Ziv means to live in Croatian. 1418 01:14:06,880 --> 01:14:10,800 And then the Li stands for low insulin and low Inflammation 1419 01:14:10,800 --> 01:14:12,520 lifestyle. So that's why we chose that. 1420 01:14:13,120 --> 01:14:15,000 They can also check out my YouTube channel. 1421 01:14:15,000 --> 01:14:17,720 It's there's a ton of great free resources on there. 1422 01:14:18,360 --> 01:14:21,840 They can just search Doctor Morgan Nolte and I suggest they 1423 01:14:21,840 --> 01:14:24,760 start with the Insulin Resistance for Beginners 1424 01:14:24,760 --> 01:14:28,840 playlist on YouTube and then we have a great podcast called To 1425 01:14:28,840 --> 01:14:31,200 Reshape Your Health as well. Awesome. 1426 01:14:31,200 --> 01:14:32,320 Well, I would definitely get to that. 1427 01:14:32,320 --> 01:14:34,960 Make it easy for people to find. You can't thank you enough for 1428 01:14:34,960 --> 01:14:36,160 taking the time to chat with me today. 1429 01:14:36,160 --> 01:14:38,480 And I can't thank you enough for putting out the content that you 1430 01:14:38,480 --> 01:14:40,840 are to help people and make it accessible. 1431 01:14:40,840 --> 01:14:43,000 So keep doing what you're doing. Keep fighting the good fight. 1432 01:14:43,600 --> 01:14:44,960 Yeah, right back at you. Thank you. 1433 01:14:45,120 --> 01:14:46,720 You bet. Take care and we'll talk soon. 1434 01:14:47,400 --> 01:14:47,800 All right.